1-6

Mon 1-6-2014

AM
500m row @1:51/ rest 2:15 x 15
times: 1:50.8,7,8,8,8,7,7,6,8,7,8,8,6,6,6
PM
8 min @80%
1.8 mile AD 5:36

rest 4 min

8 min @80%
3 min double unders 194
2 min toes to bar 32
2 min HR pushups 43
1 min AD for cals 16

rest 4 min

8 min @90%
300m row
15 chin ups
20 sit-ups
2 rds + 300m/15chins/8 situps

rest 4 min

8 min @100%
0.2 mile AD
12 box jump step-downs 20"
7 rds + 0.2mi
this is improvement over 12-9 when i did 6rds+0.2/7 but that bike was kind of crappy

Tue 1-7-2014 off

12-22

Sun 12-22-2013

EMOM for 10 min
odd - clean pull from mid thigh + hang power clean + power clean 143#
even - 12 ring dips ok, all kipped

+
EMOM for 10 min
odd - 2 power snatch tough 133#
maybe too tough, 3rd set landed rep2 soft arms/bar touched my head, 5th set hit 1, missed 1, hit 2deven - 15 pushups hr ok

+

10 min amrap:
6 pHSPU 6"
30 sec L-sit
1 rope climb 15'
2 roundsstruggled with hspu -- got frustrated and then got unfocused. need to work on head through/ look up. will practice this with static handstand holds on paralettes. video: 

+
10 min amrap:
3 squat clean thrusters 160#
5 box jumps 32"
5 rounds

had a disoriented moment after failing to press out thruster at the beginning of rd 3 -- snapped back into it and finished ok, but disconcerting. video: 

12-16

Mon 12-16-2013

am session: single digit temps, had to move the rower into the house.
Row 500m @1:52 pace
Rest 2 min, x 12
times: 1:51.7,9,7,7,9,8,8,7,8,8,7,7

pm session (at Stone Coast)
8 min @80%:

300m row
8 ub power snatch 85#
4 rds + 20m

rest 4 min
8 min @80%:

2 min chin ups 50
2 min toes to bar 29 lot of singles -- tired grip
2 min double unders 120
2 min burpees 28

rest 4 min
At 90% effort:

30-20-10
box jump step-downs 24"
ball slams 16#
5:08

rest 4 min
8 min @90%:

0.3 mile AD
15 db push press 45#
3 rds + 0.3mi -- 15 push press challenging at that weight

12-9

Mon 12-9-2013

Last day in Michigan, training at Motor City. Back home tonight. 

AM
500m row @ 1:53 pace
rest 90 sec
x15

times: 1:52.8, 53.0, 52.8, 5.8, 52.9, 52.7, 52.8, 52.8, 52.9, 52.9, 52.8, 52.8, 52.8, 52.9, 52.9

PM

still need to work on pacing -- first 8 minute piece I was able to pace fine. 2 minutes for reps at 80% was hard to pace and I tend to go out too hard. 90% piece for time, I definitely redlined a bit on those no-push-up burpee box jumps then got back under control on the kbs.
8 min @80%:
0.2 mile AD busted pedal
12 box jump step-downs 20"
6 rds + 0.12mi

rest 5 min

8 min @80%:
2 min ground to overhead 83# (80# programmed) 21 reps did as power clean, push press/jerk
2 min toes to bar 30 reps
2 min double unders 132 reps
2 min burpees 26 reps

rest 5 min

At @90%:
30 m OH carry 115#
50 double unders
20 npubbj 12" these did not feel aerobic, needed to take breaks here
25 kb swings 1.5pd
750m row

7:08

rest 5 min

8 min @100%:
0.2 mile AD
12 box jump step-downs 20"

6 + 0.2mi/7 bj

12-2

Mon 12-2-2013
a rough start to the week -- got in late Sunday night after two weeks away, had picked up a Monday at work because of all the holiday vacation. couldn't do morning session (programmed row intervals at 1:53) and just did pm session.

PM
cold gym, took a while to get into this, should've warmed up more 
8 min @80%
row 1200m
amrap burpees to 45# bumper 37

rest 5 min

8 min @80%
2 min double unders 135
2 min box jump step downs 20" 35
2 min kb swings 1.5pd 36
2 min AD for cals (distance) 0.54mi

rest 5 min

At 90% effort:
21-18-15-12-9
toes to bar
double unders
box jumps 20"
9:31went out too hard and ttb kip broke down, got to just be patient and pace

rest 5 min

8 min @90%
0.3 mile AD
20 kb snatch 53#
0.3 mile AD
1 rd + 0.3mi/16snatch second snatch set much quicker, more efficient than first
Tue 12-3-2013

11-30

Sat 11-30-2013

AM
A. Back squat @65%x10, 70%x8, 75%x6, 80%x5; rest as needed
185-200-215-230 
B. Clean 190# EMOM for 8 min
felt ok but can see on video that i'm on my toes/arms bent early

+
5 sets:
16 wall balls 14# to 10 ft
16 CTB chin ups
rest 90 sec
1:04-1:01-1:06-1:14-1:38**last set broke up reps and tried to go back up for quick hits, not successful
PM
felt dehydrated this session.
For time:
12-9-6
clean 175#
box jumps 30"
14:35
a few misses on the cleans, see video:

rest 15 min

For time:
30 deadlifts 225#
row 400m
4:24 
broke dl 8-7-6-5-4 

11-25

Mon 11-25-2013

AM
row 500m @90% aer
rest 1:15
x5
rest walk 6 min
x3
times: 1:52.2, 52.0, 52.1, 52.0, 51.9, 51.9, 51.8, 52.1*, 52.3, 51.9, 52.0, 51.9, 51.8, 51.9, 52.0***sets starred -- rowed a bit too hard/ over 90% effort. otherwise felt really good about pacing, breathing.
PM
For time @80-90%:
15-12-9-6-3
35# kb/arm strict press
burpees
8:32

(rest 5 min)

For time @80-90%:
2k row
7:57.4 felt effort was right-on here

rest 5 min

For time @80-90%:
1 mile AD
200 double unders
1 mile AD
10:46

rest 5 min

5 rounds for time @80-90%:
9 ring dips
15 box jumps 24"
6:09
hard not to red-line on box jumps by slowing down rather than taking breaks

Tue 11-26-2013 off

11-11

Mon 11-11-2013

AM

row 500m @90% aer
rest 90 sec x7
rest walk 5 min x2

times: 1:52.2, 52.1, 52.0, 52.4, 52.1, 52.5, 52.6 /walkrest/ 1:52.3, 52.4, 52.4, 52.5, 52.6, 52.5, 52.5 

PM

i did this without first looking at the numbers from when i had done similar workout a month ago -- wanted to go by feel rather than aim for a certain # rounds/reps. [those 10/14 scores are bracketed.] on several, took extra rest because i didn't have my stuff organized in time. 

5 min @ 80-90%/ rest 2:30

0.3 mile AD
10 pushups
4 per arm kb snatch 1pd

3 rds + 0.1mi [3 rds + 0.05mi]

4 burpee muscle-ups
16 pistols

2 rds + 4/10 [3 rds + 1] 

200m row
20m bear crawl
10 box jumps 20"

3 [2 rds + 2/200/3] 

3 hang squat cleans 155#
3 pHSPU

4 + 1hsc[3 rds + 3/1] 

15 no push up burpee box jumps 16"
0.2 mile AD

2 + 0.2mi/10--I messed up order and started on AD[2 rds + 15] 

12 toes to bar
40 ub double unders

3 rds + 12ttb, 35du [3 + 7 ttb] 

run for meters

1050m [1000m] 

150m row
10 burpees
6 power clean and jerk 95#

2 rds + 25m [2rds + 60m] 

Tue 11-12-2013 off

11-6

Wed 11-6-2013
A. Back squat @30X0; 3.3.3x3; rest 20 sec/rest 3 min
205-215-220
B. Push press 3-3-2-2; rest 2 min
165(3)-170(3)-175(2)-180(2)+
EMOM for 13 min
5 box jumps 30" + 3-4 muscle-ups
didn't keep up after minute 5. muscle ups per set: 3-3-3-3-3-2x-2-2x-2-3-1-2-1.1.1
+
5 sets:
8 push jerks 125#
15 CTB chin ups
row 150m
rest 2 min
set times: 1:34, 1:37, 1:58, 1:57, 1:58
beginning sets had a good run (13, 10) butterfly ctb before changing to kip. other sets ctb took longer, butterfly broke down early then kipping was choppy although ub.

10-31

Thu 10-31-2013
A. (flat-footed) Clean pulls 3-2-1-1; rest 3 min
185(3)-205(2)-225(1)-240(1)these feel so awkward. on the first one i hit my knees. last rep i went onto my toes early. B. Power snatch 65%x4 EMOM for 9 min
93# 
+
EMOM for 12 min
odd - 12 hspu kipping
even - 6 box jumps 24"
ok 
+
EMOM for 10 min
odd - 8 hspu kipping
even - 7 deadlifts 115#
ok
+
AD sprint 20 sec max effort
rest 2 min
x7
ok

10-14

Mon 10-14-2013

AM
row 400m @90% aer
rest 1 min
x14
row times: 1:29.9. 28.9. 29.2, 29.5, 29.4, 29.4, 29.2, 29.3, 29.6, 29.5, 29.7, 29.9, 29.9, 28.9
PM
5 min @ 80-90% / rest 3 min:

0.3 mile AD
10 pushups
4 per arm kb snatch 1pd
3 + .05mi 
4 burpee muscle-ups -- much better on gym rings (more strap) than home rings
16 pistols
3 + 1 bmu
200m row
20m bear crawl
10 box jumps 20"
2 + 200m/20m/3bj
3 hang squat cleans 155#
3 pHSPU (gym paralettes to 45/10/abmat -- easier than same setup at home ?shorter paralettes?)

3 rds + 3/1 reps, video attached --"img 135"
15 no push up burpee box jumps 16"
0.2 mile AD
2 + 15 reps
12 toes to bar
40 ub double unders
3 + 7ttb
run for meters
1000m 
150m row
10 burpees
6 power clean and jerk 95#
2 + 60m

Tue 10-15-2013 off

10-9

Wed 10-9-2013
A. Back squat @30X0 1.1.1.1.1 x 5; rest 15 sec/rest 3 min
225-235-240-245-250(1,x) then added a set at 225 to finish, focus on 3-sec descent w/o rushing
B. Push press - build to a 3RM in 8 min
170jumped from 165 to 175 and missed . . . bad decision +
EMOM for 10 min
3 box jumps 30" + 3-4 muscle-ups
couldn't keep up with muscle ups. did:
4-3-3-3-3-3-2+1-2,2,2
then added a few (2,1,2,2) to make up
video:

+
5 sets progressively tougher, not 100%:
20 wall balls 14# to 10ft
15 ub CTB chin ups
40 double unders
rest 90 sec
1:41 - 1:48 - 1:55 - 2:51 - 2:35took longer despite higher effort due to trouble with CTB -- had to increase rest before starting set, some hanging on the bar between reps

9-22

Sun 9-22-2013

A. Clean pulls @114% of clean 1-1-1-1-1, rest 3 min - work on feet 250# 

felt slow but i think i stayed on my heels longer. 
B. Power clean 2-2-1-1-1 rest 3 min - work on feet not load 195(2)-200(2)-205(1)-205(1)-200(1)tried to fix feet at 205 but very wide so i went to 200 for last rep, still not good. 

+
For time:
50m Farmer's Walk 2pd/h
10 box jumps 30"
5 squat cleans 155#
10 box jumps 30"
50m Farmer's Walk 2pd/h
3:25 

pc and sled/bj video: 9-1

Sunday 9-1-2013

A. Clean pulls @105% of clean 3-3-2-2-2, rest 3 min 225# this felt too heavy. 
B. Power clean 3-3-3-3-3, rest 2:30 175-185-195-200(2x)-200(2x)

+
For time:
40m sled drag heavy palette + 140#

12 box jump step-downs 30"
40m sled drag heavy
9 box jump step-downs 30"
40m sled drag heavy
6 box jump step-downs 30"
40m sled drag heavy
3 box jump step-downs 30"
40m sled drag heavy

6:37

video clip:

amraps with video

Mon 7-15-2013
a really bad day, probably should've arranged to shuffle on/off days to coordinate work and training better. worked monday because of upcoming vacation, got out late, took night call and got paged ten times. lot of stress. also humidity made it hard to keep any effort at 80%. video below.

10 min @ 80%:

2 CJ - 155#

3 MU

10 BJ's - 30" step down

5 rds + 2 c/j

10 min @ 80%:

FW - 25 m - 75#/h

5 HSPU

25 DU's

8 rds + fw/3hspu

10 min @ 80%:

run 100 m shuttle - 25 m out and back x 2

10 kb snatch - 1.5 pd - 5/arm - 5r, then 5L

5 burpees

5 rds + 100m/7 snatch

(rested "as needed" between amraps, generally 5-10 mins)

Heavy double BS

Sat 7-13-2013

A. BS - build to a tough double 265# 

depth was below parallel but not full depth as it got tough, will focus on this.

B1. wtd chin up - 2-3 x 4; rest 1 min

3 x 28.5 - 31 - 35 - 37.5 next time will start heavier

B2. press @ 12X2; 3-4 x 4; rest 1 min

4 x 85 - 95 - 100 - 102 (2,X)

+

5 rds - each set same speed:

15 wall balls

15 burpees

15 box jumps - 24"

rest 1 min

Set times: 2:01, 1:58, 1:59, 1:54, 1:55

obviously started a touch too slow

end of june

Sat 6-29-2013
A. Max clean and jerk 195#
missed clean at 200, then made clean/missed jerk, then missed clean again, cut it.
video:

+
15-12-9-6-2
Power clean 145#
Hand release push ups
6: 23
video:

+
For time:
Airdyne 200 calories
200 wall balls (14#/10')
200 double unders
28:23

Sun 6-30-2013
15 min amrap @80%

Run 400m10 thrusters 45#10 CTB chin ups 4 rds + 200m

(rest 5 min)
10 min amrap @90%

10 box jumps 24" (step down)15 wall balls (16#/10') 6 rds + 2 box jumps

rest 5 min
5 min amrap @100%

Run 400m10 burpees 2 rds

saturday off, sunday double

Sat 6-22-2013
supposed to do a 3-part workout, instead took off and shifted to Sunday am.

Sun 6-23-2013
am: Saturday's session
A. Build to a max clean and jerk 200#
video: a very messy jerk at 200, a missed clean at 205

+
21-15-9
Deadlift 225#
Bench press .75x bwt (115#)

9:48 

+

For time:

Row 5k 21:22

100 kbs 1.5 pood

50 ring dips

31:44 

pm: supposed to be stand-alone Sunday map session
15 min amrap @80%

Run 800m slow pace
20 wall balls 16/10
10 toes to bar 2 rds + 800m/1wb

rest 5 min
10 min amrap @90%

10 thrusters 75#
10 chin ups 7rds + 4 thrusters

rest 5 min
For time:

Row 1k
50 box jumps 20" 

time: 6:27

June 8,9,10, 11

Sat 6-8-2013

5 rds NFT:

row 350 m

10 db push press - 35#/h

10 ghd sit ups 

 ok, no clock.

EMOM - 12 min

odd - 3 PC TnG - 135# ok, felt good

even - 10 kipping HSPU first few sets really good, 4-5-6th reps kip slowed down for last 3 reps

21,15,9 for time

KBS 2pd

Ring Dips

BJ - 30" step down

9:03. burned myself out on 1st set kbs. then the whole thing felt lazy/slow, not energetic. 

AD sprints:

30 sec aer @ 90% ok

walk rest 30 sec x 6

Sun 6-9-2013

AMRAP in 10 min @ 50%:

HS walk 10 m

2 rope ascent - 15'

30 DU's

10 WB's - 20# to 9 ft

3 rds + 10m HS walk 

+

A. FS - 3,3,2,2,1,1; rest 2 min 

155(3)-175(3)-195(2)-205(1,x)-205X-195(1)

B. Wtd Dip (did ring dips) 2-3 x 4; rest 90 sec

3 reps x 26.5, 26.5, 29, 31.5 

+

for reps:

3 min db lunges - 45#/h walking 52

3 min CTB chin ups 41

3 min row cals 49

Mon 6-10-2013

3 rds NFT:

run 800 m

row 400 m

like these structured/nft pieces to get warm

+

for time:

45 squat clean - 125#

35 S2O - 125#

25 MU's

15 K bike loop: rt 1N - rt 90W - rt 17S - old rockland st - rockville st - rt 1N

64:15

Tues 6-11-2013 off

5-7 may

Sunday 5-5-2013 
Another beautiful weekend. 

A. Squat clean gauntlet (games standards 2012)

200 + 8 dl. (missed 205. i think this was my exact score at the games, except i power cleaned those and squat cleaned these) 

rest 10 min

For time:

Run 400m

2 rounds:

10 toes to bar
10 burpees

Run 400m
2 rounds

20 wall balls - 14# to 10 ft
10 burpees

Run 400m
2 rounds:

15 kbs 1.5 pood
10 burpees

12:43

runs were slow -- so slow that i don't really trust that 400m is marked right . . . like 1:40 for the first one. anyway. intensity was generally good, but burpees should be quicker.   

Monday 5-6-2013

After the workout, mixed some concrete and poured some more stones . . . now just waiting to play with them. 

With a 12 min time cap:

3 rounds:

7 deadlift 225#
7 box jump 24"

+ 3 rounds:

7 power clean 135#
7 burpee chin ups

+ Amrap muscle ups in remaining time

12 muscle ups.  

same old story, had a good amount of time but could only hit singles with 15-20 sec rest between reps
video:




Tues 5-7-2013 off