Sunday, July 27, 2014

7/27/14


Sunday - AM Session

A.
Row 5000 Meters
Pacing by feel. If you feel good, pull hard; if you feel lethargic, pull light.
19:43. Legs felt pretty fatigued from the start of today. Wanted to shoot for 18 minutes though. Calculated the Average pace I needed for that time and started rowing. However my butt was on fire 1k meters into this and I was only holding a 1:50-1:53 pace.  My original plan was to work a neg split down from 1:52 having my last 1k be pretty much max effort. After the first 1k though I settled into a 85% pace (2:00 pace) for the next 3k then picked it up a little in the last 1k to about a 1:55 pace. Not a bad morning, did what you said and paced by feel, but deep down I wish I would have manned up and tried to die on the rower - regardless of how I felt. Either way my butt was on fire for the last 4k meters.



Sunday - PM Session 

A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 60-90 seconds
Double-Unders x 50 reps
Sotts Press x 5 reps
complete: 90s/70s/60s on the hsh, DU UB. 

B
Three sets of:
Jerk Balance x 3 reps
Rest as needed
135x3

C.
Take 20 minutes to today's 1-RM Split Jerk. 
225-245-285-305(f-arm bent on my catch)-315-335-355(f). Was really trying to focus on staying in my heels in the dip+drive. Also was trying to really bend/drop my back knee. I however still need to drop it more. Found myself with an extended back leg on 335.355, just pulled me forward and I didnt have much drive out of the hole. 


D.
For 18 minutes, rotate through the following two stations on the minute:
Minute 1 - 5 Muscle-Ups
Minute 2 - 10 Strict Handstand Push-Ups
Minute 3 - 15 Kettlebell Swings (32 kg)
You'll hit each of these stations 6 times.
All MU + KBS UB. On sets 5+6 I only got 8/6 HSPU respectively. I however made the 6 HSPU I failed to complete after the last set of KBS. MU's felt solid, KBS felt easy. HSPU felt ok, wanted to finish everything within the minute though. 




Do something difficult, something that will stretch you, something that will take you past what you already knew you could do. Choose a challenge that requires time, effort, dedication and commitment, then see it through to completion.
The most valuable experiences are not those that come easy. The things that mean the most are the things into which you put the most of yourself.
If life seems too empty, invest more of yourself in it. Nothing brings fulfillment until you put yourself into it. That requires effort. And the more rigorous the effort, the more fulfillment it makes possible.
Imagine how absolutely invigorating it will be to look back with satisfaction on a difficult and challenging job well done. Imagine the extraordinary level of confidence with which you’ll then be able to look to the future.
What a blessing it is that life can be such a challenge. For it is in working through those challenges that we truly shine.
— Ralph Marston


until tomorrow
Tank

Saturday, July 26, 2014

7/26/14


Saturday - AM Session
A.
Three sets for times of:
Row 500 Meters
Rest exactly 2 minutes
*Sub 1:38/500m
1:36.6 (@ 30 spm) - 1:37.3 (@ 31 spm) - 1:37.6 (@34 spm)

B.
Five sets of:
2 minutes of AirDyne @ 90%
40-Yard Sled Push (HEAVY)
Rest 2 minutes
Complete. Kept RPM's above 100 on the AD. The 40 yard Sled push was done @ 285# Total working time for my sets were 2:29-2:33-2:29-2:29-2:25

Saturday - PM Session 
Programmed mobility
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

A.
Six sets of:
Clean x 1 rep @ 90-95%
Rest 2 minutes 
315-315-315-315-315-315, really tried to move my feet on this. It took until my 5th set for to finally get my right foot to finally move. Definitely felt more power when I got it to move. Need to continue focusing on this. 

B.
Three sets of:
Clean Pull x 1.1.1 @ 100%
(rest 5-10 seconds between singles)
Rest as needed 
345x3, was actually working on initiating turning my foot out here

C.
Back Squat
* Set 1 - 4 reps @ 70%
* Set 2 - 3 reps @ 80%
* Set 3 - 2 reps @ 90%
* Sets 4-8 - 2 reps @ 90-95%
Rest 3 minutes between sets.
315-365-405(f)-365x1-365x1-365x1-365(f)-345(f). This was one of the most frustrating squat sessions I could have. Legs just felt somewhat smoked going into it - and my knees felt fatigued going into it, not sure why. They didnt hurt, just felt fatigued. Failed my rep at 405, then it just went down hill from there. 365 for singles was rough then once I failed 365, I went for 345 for 2 and failed it. not sure if it was just in my head at that point. But I felt like I just kept shifting to my toes/balls of my feet instead of my heels and Once I hit the bottom I just felt like I had zero power bouncing out. 


D.
Two sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed.
complete

until tomorrow
tank

Friday, July 25, 2014

7/25/14


Friday - AM Session Three sets of:
10-Minute Ruck Sack Run
Rest 8-10 minutes
Please find a soft-surface course that you can complete in approximately 10 minutes. This should be a dirt trail, mulch trail, sand, etc..., but not asphalt or concrete. This course should probably be relatively flat to allow you to perform the repeats without having to take the eccentric pounding of coming downhill between efforts.

Complete, All runs between 1.2-1.3 miles. Just found a grass field and ran around the perimeter. Fun stuff. Loaded my back-pack with 20#.

Friday - PM Session 

A.
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

B.
Six sets of:
Snatch x 1 rep @ 90-95%
Rest 2 minutes 
235-235-235-235-235-235(f)-235-245(f)

C.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets. 
145-155-165-175-185


D
Front Squat @ 10X0
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets 
335-355-375-345x2-365(f)-355x1-315x4, With how well the squats went on Tuesday, I went off the higher percentage. The first 3 sets went solid, but felt heavy. 345 I got 2, felt really heavy. 365 I failed then put 355 on for my set of 1. On my last set of 6, I only got 4. Just felt tough today. Tried to focus on squeezing my butt, and sending my hips back. 

E.
Three sets for times of:
15 Thrusters (135 lbs)
25 Pull-Ups
Rest 2 minutes
*Keep these within 5 seconds of each other and unbroken
1:03 - 1:01 - 1:23, just could not hold on during the last set of pull ups (14-6-5). Went into that last round trying to beat my previous rounds. The only reason why I dropped from the bar was due to grip not pull. 


until tomorrow
Tank

Wednesday, July 23, 2014

7/23/14

4:30 AM

A.
For time
Run 1.5 Miles
immediately followed by,
100 Kettlebell Swings (24 - full vertical bell)
100 Meter Sandbag Carry (100 lbs if possible)
100 Air Squats
100 Meter Sandbag Carry
time: 19:41
1.5 mile was in about 8:45 (first mile was in 5:24)
KBS: 60-25-15, limiter here was just holding onto the KB. 
Sand bag carries were with an 88# bag over 1 shoulder and 20# vest over the other. more awkward than anything, wasn't able to run with them over my shoulders. 
Fun workout, liked this one a lot. Really wanted to hit those KBS UB but the KB was just slipping out of my hands.

Until tomorrow
Tank

Tuesday, July 22, 2014

7/22/14

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.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes
Complete @ 135#, My impression was this was supposed to be purely a technique exercise. 

-then-
Take 20 minutes to today's 1-RM Snatch
135-185-205-205-225-235-245-255(fx2). Was really focusing on Trying to move my feet + be patient letting the bar get into my pocket. Still pulling a little early tough. Better than last time. Going to continue focusing on it. 

B.
Take 20 minutes to today's 1-RM Clean & Jerk
225-255-285-305-325(+/-)-335(f-Caught and didnt stand up) Focused on dropping the back knee in the jerk + staying on my heels in the dip. Missed 325 due to catching the jerk with an extended back leg. Stuck it for a second but missed it forward. 

C.
Every minute on the minute for 10 minutes:
Clean & Jerk x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 80-85, 85-90, 85-90, 90+, 90+, 90+ 
205-235-255-265-285-285-285(+/-)-305(+/-)-305-305(failed the FS), missed jerk due to being out front. Need to continue to focus on this. Definitely better than last time though. 


D ***ran out of time in the AM. Didnt want to not do this. So I came back after class. 
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets
315-335-355-335-355-375-315(x7), these all felt really solid. Focused on squeezing my glutes and dropping the hips back to activate the post. chain. 

until tomorrow
Tank

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