Sunday, July 20, 2014

7/20/14

AM Session

A
Five sets of:
Run 800 Meters
15 Burpees on to a 55 lb Plate
30 Walking Lunges with a 55 lb Plate Overhead
Rest 4 minutes
*Aim to keep these as close to 5 minutes as possible
Did the math before hand and gamed it out to try and finish exactly at 5 minutes. 1) 5:00, 2) 5:40 3) 5:25 4) 5:10 5) 5:14 6) 5:16 , First set went exactly as planned. Gamed out my run for exactly 3:00 then paced the rest to fined right at 5. Second set my burpees and Run was exactly the same as my first set but my OHWL were slow. I was carrying a steady pace on them and holding the plate overhead for a while, which forced me to break, unlike the first set where I went UB. The combination of the slow cycle pace and breaking them caused this set to be slow. Third Set: During the first 2 sets there was a light steady rain on the runs, which actually felt good. In this set it started to downpour. I changed the Run to a 3:00 Airdyne @ 85-90% RPE for the remainder of the workout. From this set on I really focused on a fast cycle rate on the OH lunges as I knew I was going to have to break them. Run/airdyne and the burpees were on pace with my first set but I was still a little slower on the OHL.  Fourth: AD 3:00 @ 85-90%, then I really tried to push my burpees, and have fast cycle rate on my OHL to try and get my time back down to 5:00 , fifth: Same as 4. Sixth: Was not happy at all with my second set, so I added another set to the workout. 


Sunday - PM Session 

A.
In 10-15 minutes, build to a heavy Behind the Neck Jerk
135-225-275-295-315-345-365(f), If I had time for 1 more attempt at 365, it was mine. 

B.
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 - Weighted Pull-Up x 2-3 reps
Minute 2 - 10 Ring Dips (full ROM, slight pause at top)
You'll hit each of these stations 8 times.
complete, All dips strict, all Pull ups were 32 kg x 3 reps. 

C.
Three sets of:
Row 500 Meters
50 Double-Unders
20 Pull-Ups
Rest 3 minutes
*Sub 3-minutes each round
2:38 - 2:42 - 2:52. Everything UB until the last round of pull ups were I went 14-6. Broke due to grip fatigue, not pull fatigue. Liked this a lot. rows went: 1:37-1:38-1:41

until tomorrow:
Tank

Saturday, July 19, 2014

7/19/14

AM
A.
Three sets of:
Row 1000 Meters (keep all sub-4:00)
Rest 30 seconds
Airdyne 60 Calories (keep all sub-4:00)
Rest 30 seconds
Complete
Since CJ told me to keep everything sub 4 my rows went: 3:55, 3:54, 3:52. I think I could have pushed these a little harder but I wanted to do as CJ+Tino said. Airdyne was @ 80-90% for 4 minutes since my AD doesn't read Cals correctly. 


PM

A
Three Sets, not for time, of:
PVC Pipe Pass Thrus on Floor x 10 reps
Weighted Overhead Stretch x 60 seconds
http://www.allthingsgym.com/weighted-shoulder-stretch-overhead-position/
Sots Press x 5 reps @ 1113
complete

B.
Five sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jump x 1.1.1
(rest 10 seconds between, make the box/platform as tall as you can handle, and step down to a smaller box, then the ground)
Rest 2-3 minutes
295(+/-) - 295 - 305 - 305 - 315, 43-45-47-47-47 inch

C.
Five sets for times of:
8 Chest-to-Bar Pull-Ups
4 Cleans (power or full @ 75% of your 1-RM)
2 Muscle-Ups
Rest exactly 2 minutes
41s - 38s - 38s - 41s - 58s, on this last interval I got sloppy with my last PC and mussed it costing me time. All sets of everything UB except the last miss on set 5. 


D.
Back Squat
* Set 1 - 4 reps @ 75%
* Set 2 - 3 reps @ 80%
* Set 3 - 2 reps @ 85%
* Set 4 - 1 rep @ 90-95%
* Set 5 - Max Reps @ 80%
Rest 3 minutes between sets.
345-365-385-405(f)-365(f). The first 4 sets felt really good. @ 405 my posterior shin just did not want to steady the weight and dumped it on the way down. Then at 365 Failed my first rep. Legs just felt toast. May have been a little mental as well. 

Until tomorrow:
Tank

Friday, July 18, 2014

7/18/14

Friday - AM Session 40-Minute Trail or Soft Sand Run
Complete: This was fun. First time actually doing a trail run.

Friday - PM Session 

Three sets, not for time, of:
Kettlebell 90/90 Exercise x 6 reps each arm
(http://www.youtube.com/watch?v=LMR_mnSv4Q4)
Kettlebell Arm Bar x 6 reps each arm
(http://www.youtube.com/watch?v=aHVBrsysBUY)
Skin the Cat x 3 reps
complete

Five sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
Goal should be to perform all sets with between 90-95% of your 1-RM Snatch 
225-225-225-225-235(+/-)-235(+/-)-235(/+/-)
235# is my 90%, but I stuck with 225# from the begining due to missing one at 225 as I was working up to my 90%. Was really focusing on moving my feet. Feels a little weird but I felt in a better position in the catch and on the second reps at 235's I think I was focusing on moving my feet more than I was sticking the lift which was causing me to catch it with soft arms. I did 2 extra sets. Wanted to hit a double at my 90% before moving on but after the last miss I just moved on.


Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.
95-115-135-(165x3-175x3)-(125)
Front Squat @ 10X0
*Set 1. x 4 reps @ 75-80%
*Set 2. x 3 reps @ 80-85%
*Set 3. x 2 reps @ 85-90%
*Set 4. x 4 reps @ 80-85%
*Set 5. x 3 reps @ 85-90%
*Set 6. x 2 reps @ 90-95%
*Set 7. x 6 reps @ 75-80%
Rest 2 minutes between sets 
295-315-335-315-335-355x1-295, legs are almost back to normal. Not quite there though. Feeling better ever day. Worked off the lower percentage.

Complete as many rounds and reps as possible in 8 minutes of:
Sprint 200 Meters
10 Hand-Release Push-Ups
20-Yard Bear Crawl
10 Hand-Release Push-Ups
20-Yard Bear Crawl
5 rounds


until tomorrow:
Tank

Wednesday, July 16, 2014

7/16/14

4:30 am
Felt like I was sleep walking this morning. This Summer semester is wearing me down, 2 weeks lefts. Ready for this summer to be done. My studying this week definitely affected me this morning. Pushing my bedtime a little later than normal. Feel like I have more studying to do than I do time. Took a little extra pre-workout to try and get myself going but it didnt help. Did everything to try and wake up. Tried to get my mind focused on the task at hand but on th elatter part of the first AMRAP and in the 2nd and 3rd AMRAP's just had zero go. 

*Goal should be 5+ rounds on each Amrap 
A.
Complete as many rounds and reps as possible in 6 minutes of:
165 lb Snatch (power or full) x 3 reps
Burpee Over the Barbell x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .
Score: 5 rounds
B.
Complete as many rounds and reps as possible in 6 minutes of:
155 lb Snatch (power or full) x 3 reps
Burpee Over the Barbell x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .
Score: Had to stop mid AMRAP around the 4 minute mark, Had to run to the restroom, wanst going to make it to the 6 minute mark without something coming out, ha. On pace for 4.5-5 rounds. Really annoying when this happens. Felt really dead this morning.
C.
Complete as many rounds and reps as possible in 6 minutes of:
135 lb Snatch (power or full) x 3 reps
Burpee Over the Barbell x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Made it back out a little after the time I was supposed to start this. Score: 4+1. Felt dead here. Actually felt dead through all 3, but I really felt dead here. 
D.
Two sets of:
25 GHD Sit-Ups
Rest as needed
complete

until tomorrow:
Tank

Tuesday, July 15, 2014

7/15/14

4:30 am

Programmed Mobility
Two - Three Sets, not for time, of:
Front Rack Band Assisted Drill x 30-45 seconds per side
Quadruped Extension-Rotation x 10 each
Monster Walk with Mini Band x 10 steps forward/10 steps backward
Lateral Walk with Mini Band x 10 steps each direction
Complete

A.
Three sets, not for time, of:
Strict Handstand Push-Ups x 6-12 reps
Strict Toes to Bar x 6-12 reps
(12/12) (12/12) (11/12). Last set of HSPU was a max set. I will make these a Strength. Its only a matter of time. 

B.
Every two minutes, for a total of 16 minutes (8 sets), perform:
Clean & Jerk x 1.1
(rest 10 seconds between sets)
Build over the course of the eight sets, finishing with a challenging weight. DO NOT take warm-up sets before you start the clock, just use the initial 4 sets to build into heavier loads – e.g., 135, 185, 205, 225, 245, 265, 275, 285.
135/185/225/245/265/275/295/315(+/-), Was trying to focus on moving my feet. Definitely improved my ability to move my feet today. Lifts felt much better. Legs are starting to get back under me. Also tried to focus on staying back in my heels on my dip in the jerk and drop my back knee down. Still need to continue focusing on dropping my back knee down. Failed my final clean in my squat. 


C.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes
Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.
335-335-335


D.
Front Squat
*Set 1. x 4 reps @ 75-80%
*Set 2. x 3 reps @ 80-85%
*Set 3. x 2 reps @ 85-90%
*Set 4. x 4 reps @ 80-85%
*Set 5. x 3 reps @ 85-90%
*Set 6. x 2 reps @ 90-95%
*Set 7. x 6 reps @ 75-80%
Rest 2 minutes between sets
295-315-335-315-335-355(1+1)-315(x4), Had to do the 355 as a singles cluster. Went with the 80% for the last set of 6 and failed on my 5th rep. 

until tomorrow:
Tank

Sunday, July 13, 2014

7/13/14


Sunday - AM Session ***Did this in the PM due to things going on at the gym.
A.
Two sets @ 75-80%:
Run 400 meters
1:20, 1:20 since there was no prescribed rest period I walked a 200m between. 

B
Every 2 minutes for a total of Ten sets:
Sprint 200 meters
Active recovery for remainder of two minutes
In seconds: 35/35/33/34/34/34/34/33/33/32. Fun stuff,

Sunday - PM Session *** Did this in the AM since I needed the gym
A
Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Strict Handstand Push-Up x 2 reps shy of failure
Rope Climb x 2 ascents
(12-10-2)(12-12-2)(12-10-2). T2B felt good. Rope climbs welt good. I started from the floor in an Lsit then wrapped my feet when I was high enough. I will make Strict HSPU a strength of mine, its only a matter of time. 

B
Eight sets of:
Jerk
* Sets 1-2 – x 3 reps (70-80%)
245-285
* Sets 3-4 – x 2 reps (80-90%)
305-315
* Sets 5-8 – x 1 rep (90-100%)
325-335-345(f)-335(f)
Rest 2 minutes between sets.
245/285/305/315/325/335/345(f)/335(f): Tried to really focus on dropping my back knee down and having a vertical front shin. It was better than the last time, still need to continue to focus on it though. I was still a little over extended and out front. Thats the reason why I missed the last 2. Felt good though to move some weight here. The weight felt much better than last week. 


C
 Four sets of:
Weighted Chest-to-Bar Pull-Up x 2 reps
Rest 20 seconds
Chest-to-Bar Pull-Ups x Max Unbroken Reps
Rest 20 seconds
Ring Dips x Max Unbroken Reps
Rest 3 minutes
52/26/11 :: 52/14/13 :: 52/20/11 :: 52/16/11 *all dips strict. I think I was being a baby on my first 2 sets of pull ups, but my hands felt extremely beat up on this. First 2 sets terminated I think more because of how my hands felt than my pull. Last 2 sets I told myself to man up, and they were limited just because they were max sets. 



D
Three rounds for time of:
30 Kettlebell Swings (24 kg)
20 Kettlebell Push Press (24 kg)
10 Strict Handstand Push-Ups to 2" Deficit
(10 each arm – switch as needed)
17:12, KBS and KBPP felt really good. Everything UB on those, went 10 on the right arm then switched and did 10 on the Left arm for the PP. The majority of my time here was spent fighting through the HSPU. These may be a major weakness of mine now, but by the time next year rolls around Im confident I'm going turn my gymnastic weaknesses into strength. 

until tomorrow:
Tank


7/12/14

AM:
A.
Three sets for times of:
Row 1000 meters
20 Burpees Over the Erg
50 Double Unders
Rest 6 minutes
5:03 (3:30 row), 5:20 (3:30 row), 5:33 (3:42 row). All DU UB. I set my goal pace as a 1:45 on the row. First 2 rows I came out hard then used the latter part of the row as a recovery portion while still maintaing the 1:45 average setting myself up for the burpees. Last row I wanted to experiment with a different plan. I tried to come out and just sit at 1:45 for the entire piece , but once I lost it I had a tough time keeping my splits where they needed to be. I should have paced it the same as the other's. Difference was speed of burpees between 1 and 2, and row speed between 2 and 3. Fun stuff. 

PM:
A.
Three sets, not for time, of:
Bridge-Ups x 5 reps of 10 second holds
V-Up x 10-12 reps
(V-Ups should be performed as quickly as possible)
Double-Unders x 30-40 reps 
complete, (5,12,40)x3

B.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets.
Perform all five sets at 80-90% of your 1-RM. 
215-215-215-225(--+)-225(+--)


C.
Four sets for times of:
185 lb Squat Clean x 6 reps
Rest 90 seconds
Goal here is speed and efficiency. Success is quick completion of each set and easy recovery. Each set should be the same or quicker than the prior set – quicker as you learn a better rhythm in the cycling of the weight. 
20-19-17-17. felt good. 

D.
Back Squat
*Set 1 - 5 reps
*Set 2 - 3 reps
*Set 3 - 1 rep
*Set 4 - 5 reps
*Set 5 - 3 reps
*Set 6 - 1 rep
Rest 2-3 minutes between sets.
*Choose the loads based on feel, but these should be heavy!
315/345/365/345/365/385. Felt much better than last week. 

until tomorrow:
Tank