5-21

Wed 5-21-2014

AM
Row 500 m @ 1:52
rest 2 min x 6
ok, all at 1:51.6-7+
Run 100 m
1 RC game pace
rest walk 90 sec x 8
ok, all 48-50 sec, not sure actual distance of run

PM
HS walk practice - 10-15 min to get dialed in
money, felt great, no falls+
EMOM - 18 min
1 - 16 pistols alt'ing ok
2 - pull ups x 10 good
3 - HSPU strict x 6 good
(all at game pace tempo - good warm up prior)
+
3 rds for time @ high effort:
10 burpee over bar
10 FS - 135#
4:30
this was hard, fs were slow

5-19

Mon 5-19-2014

pt 1
21-15-9-6-3
strict hspu
fs 120#
burpee over bar
17:08

pt 2
10 rds: 14' legless rc, 200ft run
8:26

Tue 5-20-2014 off

5-18

Sun 5-18-2014

L hip inflamed sat, sun but row/run felt good

PM only
Row 1K easy
+
Row 400 m @ 90%
35 DU's AFAP
rest walk 90 sec x 6
+
Run 200 m @ 90%
rest walk 1 min x 5
+
walk cool down

5-17

Sat 5-17-2014
AM

6 sets @ game pace:

row cals x 21

21 BJO - 18"

21 DL - 125#

21 WB - 14-10ft

21 RD's in 3's

rest 4-5 min b/t sets - work on dip and BJO pace, go easy out gate on rows, DL in 5's with quick breaks as well...

times: 

1. 4:29 out too hard

2. 4:49

3. 4:51 

4: 4:49 deliberately out slower on row

5. 5:14

6. 4:58 faster because rowed harder

video 1,4,6:

PM

For time:

64 pull ups rep scheme: 42-5-8-6-6 (this adds up to 67 -- i miscounted and did 3 extra)

8 ohs

time: 2:41

definitely went too deep into first set, should've stopped around 35 when butterfly kip broke down. anyway, pretty sure i can take some time off this with better scheme. 

5-15

Thu 5-15-2014

A. HPS - build to a tough double in 15 min 133 clean, 138 pressout rep 2
B. Hang Squat Clean - build to a max 215 (220xx)

frustrated i couldn't get elbows up under 220, collapsed, probably because pull was on my toes and everything a bit forward.

+
7 rds for time:
16 pistols
4 MU reps 4/4/4/4/4/3.1/2.1.1
5 HPC - 135#
time: 12:36
wow, this was a lot harder than the 50-7-10 workout . . . felt like i didn't recover on the pistols and was a little off-balance through them after the heavier clean. felt ok about muscle ups but needed a few seconds to get ready for them, longer as i got deeper into workout

Fri 5-16-2014 off

5-14

Wed 5-14-2014
have been keeping food intake tight. hard to shake sleepiness off today.
12:30pm

A. BS @ 20X1; 2,2,2; rest 4 min 245-265-265
B. HSPU strict - emom - 5 fast - 8 min ok, got faster after first few sets

C. 1 legless RC every 90 sec for 10 sets ok
D. 3 sets:
25 pull ups 25-25-25

4 OHS - 135# focus on depth every rep
rest 6 min
times: 1:00, 0:54, 0:49didn't warm up pull-ups& it showed in set times -- better speed and more confident to push pace in 2,3d sets

PM
5 sets @ tough pace, constant (rest walk 6 min b/t sets):
row 21 cals 1200 then 1100 cal/hr
21 BJO - 24" tried to keep a rhythm but def slowed down
21 DL - 155# all done 6-5-5-5
21 WB - 20# to 9ft ub--21
21 ring dips all in 3s, at a certain point singles would've been quicker

times 5:11, 5:34, 5:35, 5:38, 5:42
little drop off in rowing power and box jump speed over sets but pretty sure fatigue/longer rest on ring dips primarily accounted for longer times

5-12

Mon 5-12-2014

AM
big warm up: foam roll - 8 min row - DROM - 4rd x 5 rep ghd, be, hrpu, v-up, lunge, strict chin, strict rd - specific warmup, few reps each with transitions - then . . .

for time:
21 HSPU set of 5 then 16 singles
100 DU's
15 T2B
15 HSPU 3-2-2-singles
100 DU's
15 T2B
9 HSPU singles
100 DU's
15 T2B
time 12:29

+

AD 15 min @ Z1 cool down

PM
big warm up: foam roll - banded ankle ROM - 5 min row - kb warm up + lunges, air squats (**don't think i was turned-on enough to be moving quickly as i needed to, based on improvement across KBS and WB sets), then . . .

4 rds, rest walk 120 b/w:
60 sec amrap kbs - 1.5 pd reps: 29-31-32-33
rest 60 sec
60 sec row cals cals: 24-24-24-24
rest 60 sec
60 sec WB - 14# to 10ft reps: 28-29-29-30
rest 60 sec
60 sec run @ 90% hard to gauge distance
rest 60 sec

food log:

7a 2 egg, 1 sl bacon, blk coffee

11a lara bar, 1 c turkey-rice-veg soup

12p pre-aminos, post PWO shake (recoverite + SFH whey)

2p small sandwich: turkey on gf bread with cran-mayo

430p 4oz blk coffee

6p aminos and PWO shake

8p 2 chicken thighs with big portion of potato/kale/carrot/peas 

9p 6oz almond milk, small piece dark chocolate

Tues 5-13-2014 off