16 december

Sun 12-16-2012

A. Strict weighted CTB chin ups 1, 1, 1, 1, 1; rest 90 seconds 26-26-28.5-31-31x 

(missed chest touch on last rep)

B. Bent over barbell rows 2-4x3; rest 2 min 145(4)-145(4)-155(3) 

tried a last rep at 155 but cheated bar up with hip movement

+
EMOM for 22 min:

this was hard after competition yesterday 

Odd- 10 ring dips ok except last set only 8 reps. First 5 sets unbroken.
Even- 10 ctb chin ups ok. First 4 sets unbroken.
+
EMOM for 22 min:
Odd- 10 hspu kipping all sets did less than 10. 7-8-9-8-8-8-8-8-6-8-6. finished 26 missed reps afterward.
Even- 10 toes to bar ok. 7 sets unbroken.
video from emom below -- hspu video is from after emom ended:

 

10-14 sept

Mon 9-10-2012
supposed to be double session but spent the day with my family, walking around Monhegan Isl. did Part 1 after dinner and made up Part II next day.
8:30pm
A. Close grip (bench)FLOOR press @31x2; 6, 4, 6, 4, 6; rest 2 min 95(6) - 115(4) - 115(6) - 125(4) - 120(5,X)
B. Weighted wide grip pronated chin up clusters 1.1.1.1.1x3; rest 15 25# all sets. too much neck cranking on later reps.
sec/rest 2 min
C. Bent over supinated grip barbell rows @41x2, 3-4x4; rest 2 min 4 x 95-100-105-110*  *last rep questionable 2-sec hold at top
D. "Tabata" push ups (max reps each round, no pacing) low score: 7. really tried to keep body straight.


Tue 9-11-2012
30 min run to E. Belfast, 30 min easy bike ride

Wed 9-12-2012

On the min for 16 min:

Odd- 3 back squat 75-80% 1rm 200#
Even- 4 strict chin ups these felt good, pronated grip, no neck-cranking and legs nice and still

+
On the min for 8 min:

3 squat clean TnG @70% 1rm 140#, very challenging, heart rate felt jacked up -- but got technically better (quicker feet, quicker elbows, closer bar path) as i got more tired.

Thu 9-13-2012

5 x 3 min amrap 85-90%, rest 1 min

Row for meters 796m

30 double unders

5 burpees 4 rds + 30du, 1 burpee

Row for meters772m

Run 100m

15 double unders 4rds + 50+m

row for meters 767m

Fri 9-14-2012 OFF

3-7 sept

Mon 9-3-2012

AM
A. Weighted dip; 8(10#), 6(20#), 4(30#), 8(20#--broke, 6.2); rest 2 min

B. Weighted supinated chin up clusters 2.2.2.2x3; rest 15 sec/rest 2 min 

26#(2.2.2.1X) - 26#(2.2.1)broke set, finished bodyweight(2.2) - 20#(2.2.2.2)

C. Bent over wide grip barbell rows @41x2, 4-6x4; rest 2 min 6x 65 - 85 - 95 - 100*  

*2-count at top sketchy last rep

D. "Tabata" ring dips- low score: 2 

PM40 min z1 row 8763m/ 2:16.9 pace

Tue 9-4-2012 OFF

Wed 9-5-2012

On the min for 16 min:

Odd- 3 hang squat clean 115# kept bar close to body. felt good in bottom of squat.
Even- 3 L-pull ups started mixed grip but supinated for most.
(no rest between) +

On the min for 16 min:

Odd- 3 thrusters 115# these were tough. tried to keep speed through middle.
Even- 3 hang power clean 115# started with reset, later sets TNG

Thu 9-6-2012
thursdays are tough -- i came home hungry, tired, irritable (eg, 'where's my #@-ing jump rope!'). moved the rower, bar, box downstairs/outside, because it helps my mood/mindset. nice night out, got started working out around 6:45pm. 

5 x 3 min amrap @85-90, rest 2 min:

Row 100m

5 no push up burpee box jumps 24" 3 rounds + 30 meters

Run 100m (+down/up a flight of stairs)

3 hspu 3 rounds flat

25 double unders

7 sit ups 6 rds + 4 du (this was the first set i felt like i got up to 90%)

Row 100m

5 squat clean thrusters 55# 3 rounds flat (sq. cl. thrusters from below the knee hang, little tiny plates)

Run 100m

5 perfect push ups 4 rounds flat   

Fri 9-7-2012 OFF

3 x Press

Yesterday was pure rest. Thought we'd be playing rugby but thunderstorms canceled it, thank goodness. This morning got back to Wendler, just a little behind. Tried the "big and boring" programming that Jim calls "huge and exciting," but subbed barbell rows for pull-ups because pull-ups are on tonight's menu.

Wendler Wk 2 Day 1: PRESS
3 x 70#
3 x 80
6 x 90

then, alternating
5 x 10 press
5 x 10 barbell row (bent at waist)
#45, 55, 60, 65, 70