150531

Swim technique practice

150603

Yesterday, was asleep from ~7:30-6:30 am. Vomiting, Chills, weak, etc. Felt a lot better today. A little weak, but not as nauseous. 

Wednesday- Gym Skills/Movement Warm Up + Speed Squat/Jumping + TnG Barbell 
3 sets warm up
10 sec Bridge Up Hold x 3 *focus on extending thoracic and shoulders as much as possible
10 light Band Pull aparts
50’ Bear Crawl **Put peanut LAX balls on low back and keep it there throughout the crawl. 1 sec pause during each step with hand/foot is off the ground
+
12 min EMOM
1st- 2 Fast Back Squats @ 75%
2nd- 2-3 Kneeling Jumps on to plates

340, up to 4 plates
+
3 sets
AMRAP TnG Power Snatch @ 135#
rest 4 min b/w sets

18, 19, 13. 

My goal is to get Isabel unbroken. I'll get it. 

+
12 min EMOM
5 Power Clean & Jerks, 155# **don’t focus on speed, focus on keeping back tight and perfect position on the way down and catching clean and driving to the jerk and dropping under jerk good  **goal is staying unbroken  

Did 165. All unbroken. Had one hiccup on 3rd set. Hit my knee on way down. Other than that, made it. 

Did second workout from yesterday also:

4 sets @ high effort
Ski Erg 500m
AMRAP Strict HSPU’s @ 3” deficit
50 Unbroken Double Unders
rest 3 min b/w sets

4:22  1:48.1, 7 (fell backwards)

4:01  1:50.4, 9

3:43  1:55.7, 8

3:41  1:53.1, 8

150602

Tuesday- IGT

Stomach out of wack today.Threw up before the workout, then threw up midway through double unders. So scratched that set, and started over. Had 1:43.4, 10 for scratched set. 

4 sets @ high effort
Row 500m
AMRAP Unbroken Muscle Ups
50 Unbroken Double Unders
rest 3 min b/w sets

3:39, 1:44.7, 10

3:40, 1:50.3, 7

3:52, 1:50.6, 7

3:51, 1:51.1, 6

+
4 sets @ high effort
Ski Erg 500m
AMRAP Strict HSPU’s @ 3” deficit
50 Unbroken Double Unders
rest 3 min b/w sets

Stopped midway through 1st set. Couldn't keep anything down. Will be in bed before 8 tonight. Worst I've felt in long time. Hopefully it's just a stomach bug.

+
4 sets @ high effort
7 Box Jumps, 40"
15 V-Ups
1 L-Sit Rope Climb, start from seated position
rest 2 min b/w sets

150601

Monday- Sn Tech + SL Structure/SA Press +  SL/Bike
A. 2 Snatch Pull + Snatch, build to a tough set

240.  
B1. DB RFE Split Squat @ 3010, 8/leg x 3, rest 20 sec b/w legs **DB’s by side, barefoot

60's. Made it. 
B2. Half Kneeling Single Arm DB Press @ 30X3, 8/arm rest 20 sec b/w arms **focus on keeping rib cage locked down

55's. Finally made it through. 

+
For time:
Air Bike 40 Cal
40 Wall Ball, 20#
Air Bike 30 Cal
30 Wall Ball, 20#
Air Bike 20 Cal
20 Wall Ball, 20# 

8:25

Double under practice 

150530

Saturday- A.M. MAP Cyclical P.M. Jerks + MAP Varied

Swapped AM and PM so I could work out with Will in mobile. Going to Pensacola to swim in afternnoon.

A.M.
Open Water Swim Practice
+
20 min Beach Run

P.M.
A. Behind the Neck Split Jerk, build to max *video

365. http://youtu.be/RJU0k5aIBxA
+
5 rounds @ high effort **mix and match order every time.
Row 500m
10 OHS, 135#
15 GH Sit Ups
35 Double Unders
10 SDLHP, 135#
20 Box Jump Overs, 24"
rest 4 min b/w sets

4:37

6:04

6:26  

6:11

6:24

Not my best day for dubs. 

150529

W3
Friday- Sn Tech + Pause Squat + Short Skill/Speed Based EMOM + Pressing Aerobic work
A. 3-Positon Snatch (high hang, knee cap, 1” off ground), 1 set/min for 10 min *start @ 155 and build

Worked up to 205. Couldn't grip the bar. Hate excuses. Wanted differently.  
B. Front Squat w/ 5 sec pause in bottom and 10 sec pause at top, build to 1RM, -20% for 3 x 3

355.

285 for set work. 
+
14 min EMOM 
1st- 4 Muscle Ups **feet together holding towel
2nd- 4 Burpees + 20 sec Air Bike

Wore gloves on muscle ups. Got all UB, except last set: got 2, failed 3rd, hung on got 3rd. Then got last one. 

Cals: 14, 11, 11, 10, 10, 10, 8

+
Straight through at moderate effort focusing on technique over speed
200’ Over Head Barbell Walk, 235#
30 Strict CTB Pull Ups in Hollow body
45 sec Accumulated L-Sit Hang from Bar
15 Strict Toes to Bar
45 HR Push Ups, hips never touch ground

16:48. 

Trying to get some workouts together with other people. Need a change of scenery. Gonna try to go to Pensacola and mobile tomorrow. 

150528

Active recovery 

Rowing

Double under practice 

Swim technique. 

150527

Wednesday- Gym Skills/Movement Warm Up + Speed Squat/Jumping + TnG Barbell 
3 sets warm up
10 sec Bridge Up Hold x 3 *focus on extending thoracic and shoulders as much as possible
10 light Band Pull aparts
50’ Bear Crawl **Put peanut LAX balls on low back and keep it there throughout the crawl. 1 sec pause during each step with hand/foot is off the ground

Complete. Still rolled off a few times. Second set it stayed throughout. 

+
12 min EMOM
1st- 2 Fast Back Squats @ 70%
2nd- Prone Sprint Start 10m

Squats at 322.
+
12 min EMOM
3 Power Snatch + 3 Hang Snatch @ 135# AFAP each set

15 seconds or less each. 
+
12 min EMOM
5 Power Clean & Jerks, 165# **don’t focus on speed, focus on keeping back tight and perfect position on the way down and catching clean and driving to the jerk and dropping under jerk good  **goal is staying unbroken 

Tried it at 185 again. Disappointed to say: made it through 8 rds, then went 3, 2, 3, 3. Really wanted it. Grip was gone. Next time, I'll swallow my pride and do the 165. Couldn't accept not trying again.  Wanted different result, but I couldn't not try. 

Even did it with a belt. 

150526

I'm Tuesday- IGT
4 sets @ high effort
Row 500m
AMRAP Unbroken Muscle Ups
rest 3 min b/w sets

0:00-2:41.        1:40.0.     13

5:41- 8:19.       1:41.8.    10

11:19-13:50.    1:44.1.      6

16:50-19:24.    1:44.3.      6

Hands ripped again. Just healed too. Haha

I've got the most ridiculous hands ever. I think I'll just dip my hands in epoxy and see what happens. 

+
4 sets @ high effort
Ski Erg 500m
AMRAP Strict HSPU’s @ 3” deficit
rest 3 min b/w sets

0:00-2:25.        1:46.5       9

5:25-7:56.        1:50.1      10

10:56-13:29.    1:51.0   8 or 9.                  Lost count. 

16:29-18:58.    1:52.4      6

+
4 sets @ high effort
20 Box Jump Overs, 30”
8-10 Strict Toes to Bar
1 Legless Rope Climb
rest 2 min b/w sets

Went on 1 min rest by mistake after 1st round.

0:00-1:17

2:17-3:32

5:32-6:49

8:49-10:28

Grip was going. Last rope climb was close. 

150525

Monday- Sn Tech + SL Structure/SA Press +  SL/Bike
A. 2 Snatch Pull + Hang Snatch, build to a tough set

250. Slowly starting to find the groove again. 

B1. DB RFE Split Squat @ 3030, 8/leg x 3, rest 20 sec b/w legs **DB’s by side, barefoot 

60 again. Got to last set and had to stop at rep 6 on last leg. 
B2. Half Kneeling Single Arm DB Press @ 30X3, 10/arm rest 20 sec b/w arms **focus on keeping rib cage locked down

I must've not done the tempo right last time. Cause today was significantly harder. 55 again. Was hitting failure on 2nd set. Still did 10/arm total, but not continuous. Will drop the weight next time for sure. 

+
For time:
Air Bike 30 Cal
100’ Walking Lunge
Air Bike 20 Cal
100’ Walking Lunge
Air Bike 10 Cal
100’ Walking Lunge

5:14. Got to do better. 

150524

Swim lessons

Mobility

150523

Saturday- A.M. MAP Cyclical P.M. Jerks + MAP Varied

A.M.
Open Water Swim Practice

Roughly 300m total. Took a few breaks. 

Swam in a lake. We have a water contact advisory in Gulf because of flesh eating bacteria,m. So I'm hinking about going to Pensacola every now and then to practice with the waves. 

+
20 min Beach Run

P.M.
A. Behind the Neck Split Jerk Cluster, 1.1 x 5, rest 3 min b/w sets *drop each from the top ***If you can’t use blocks do Split Jerk + Behind the Neck Split Jerk

275, 295, 310, 325, 342 (miss second, got third), then I said forget it, redemption time. 345, 355. Both makes for cluster. 

340 was my all time best prior to today. Was feeling good, got in a groove,  and had to go for it. Needed the boost. 

+
5 rounds @ high effort **mix and match order every time.
Air Bike 20 Cal
20 Burpee Box Jump Overs, 24”
30 Alt DB Snatch, 55#
60 Double Unders
rest 4 min b/w sets

1,2,3,4.     0:00-4:55.        4:55

3,2,1,4.     8:55-15:11       6:16         (jump rope broke, after trying 2 or 3 different ropes, stopped this round, and subbed 20 alt pistols next round.)

2,4,3,1.    19:11-25:05      5:54

1,4,2,3.    29:05-34:18.     5:13

3,1,2,4.    38:18-43:44.     5:26

I don't understand why those bare cables real so quickly. Gonna try a coated one.

Burpee box jump overs murdered me today.  Gonna get better. 

150522

W2
Friday- Sn Tech + Pause Squat + Short Skill/Speed Based EMOM + Pressing Aerobic work
A. High Hang Snatch + Snatch Balance + OHS, 1 set/min for 10 min *start @ 135 and build

135, 155, 165, 175,  185,

195, 205, 215, 225, 235(x)

Miss at 235. 

B. Front Squat w/ 6 sec pause in bottom and 12 sec pause at top, build to 1RM, -20% for 3 x 3

340.

Set work at 275. And completed all. Gotta work on front rack mobility more though. 

+
14 min EMOM ***put band or something around feet to keep them together throughout the entire EMOM
1st- 7 Toes to bar AFAP, body tight + 7 Rebounding Box Jumps, 24"
2nd- 6 Burpees on to 45# plate**hips never touch the ground 

Fastest sets were at :20 for 1st min. Ended up doing 7 on 2nd min cuz I was still getting :18-19.

+
6 rounds at moderate effort
50’ Over Head Barbell Walk, 235#
2 Strict Muscle Ups
20 sec Accumulate L-Sit Hang from Bar
30 sec Arch Body hold

19:45 

MU got better as I went. Feet were together and found that hollow body position. Felt more natural. 

150521

10 min bike

5 min row

Half of flight simulator

50 GHD sit-ups 

50 hip extension 

Slam ball dorsiflexion. 

150520

Wednesday- Gym Skills/Movement Warm Up + Speed Squat/Jumping + TnG Barbell 

3 sets warm up
10 sec Bridge Up Hold x 3 *focus on extending thoracic and shoulders as much as possible
10 light Band Pull aparts
50’ Bear Crawl **Put peanut LAX balls on low back and keep it there throughout the crawl. 1 sec pause during each step with hand/foot is off the ground

Love when you program these movement warm ups. Bear crawl was awesome to feel neutral spine. Third set was toughest, could tell I was starting to arch, ball fell off 2-3 times. Great warmup.

+
12 min EMOM
1st- 2 Fast Back Squats @ 65%
2nd- 2 Kneeling Jumps onto a plate **add height as you go

300, worked up to 4 plates.  Tried to get another one (3) last set, and almost sack tapped out. Hahaha

+
12 min EMOM
5 Hang Squat Snatch @ 135# AFAP each set

All sets were 15 secs or less.  One set I did 6 because I felt myself turn over before I locked it out at top. ~16 secs for that set. 
+
12 min EMOM
5 Power Clean & Jerks, 185# **don’t focus on speed, focus on keeping back tight and perfect position on the way down and catching clean and driving to the jerk and dropping under jerk good

Able to go touch and go through 9 min

10: 3, 1, 1

Didn't meet emom on last 2 min. Pushed but no gas. Did singles and worked on form. Finished at 13:15. More carbs tonight for sure. 

 

150519

Tuesday- IGT
4 sets @ high effort
AMRAP Unbroken Muscle Ups
Row 500m
rest 3 min b/w sets

0:00-2:41         15 MU  1:38.8

5:41-8:12          11 MU 1:42.2

11:12- 13:45       9 MU 1:46.2

16:45-19:11        7 MU 1:46.4

+

4 sets @ high effort
AMRAP Strict HSPU’s @ 3” deficit
Ski Erg 500m
rest 3 min b/w sets

0:00-2:35        15 hspu, 1:48.0

5:35-8:00.        11 hspu 1:47.0

11:00-13:26.    10 hspu, 1:47.2

16:26-18:54.      9 hspu, 1:49.8

+
4 sets @ high effort
1 Legless Rope Climb
8-10 Strict Toes to Bar
20 Box Jump Overs, 30”
rest 2 min b/w sets

0:00-1:11

3;11-4:16

6:16-7:21

9:21-10:26

10 strict each. 

150518

Monday- Sn Tech + SL Structure/SA Press +  SL/Bike
A. Snatch Dead Lift + Snatch Pull + Power Snatch, build to a tough set

225. 
B1. DB RFE Split Squat @ 3030, 10/leg x 3, rest 20 sec b/w legs **DB’s by side, barefoot

Did 60 per arm. First set was complete. Second and third set made it to 8, then finished. Tempo was very difficult, especially concentric part. So used to exploding up.  Last time I did these was in football. Didn't know how to gauge em weight-wise.
B2. Half Kneeling Single Arm DB Press @ 30X3, 10/arm rest 20 sec b/w arms **focus on keeping rib cage locked down

55. Same thing. Got to 8 on second and third set and was hitting failure. 

The half kneeling stuff is painfully awesome. Really is total body. Feel it everywhere, especially core. Can see how this is gonna translate to power positions and jerks. 

+
For time:
Air Bike 30 Cal
30 Air Squats
Air Bike 20 Cal
20 air Squats
Air Bike 10 Cal
10 Air Squats

4:10. I feel like Lieutenant Dan. Ha

150516

Saturday- A.M. MAP Cyclical P.M. Jerks + MAP Varied
A.M.
7 sets @ high effort
30 sec Ski Erg
30 sec rest
30 sec Air Bike
30 sec rest
30 sec Row
30 sec rest

Ski erg: 155, 151, 148, 146, 144, 144, 144

Air assault: 16, 13, 12, 12, 11, 11, 12

Row: 162, 158, 156, 156, 156, 157, 158

P.M.
A. Behind the Neck Split Jerk Cluster, 1.1.1 x 5, rest 3 min b/w sets *drop each from the top

Worked up to 315 for cluster. Didn't have our jerk blocks. Stacked plates. Got kind of sketchy. Ha 
+
5 rounds @ high effort **mix and match order every time.
Air Bike 20 Cal
20 KB Swings, 53#
20 Push Press, 75#
20 Air Squats
50 Double Unders
rest 4 min b/w sets

As is: 3:00

Press, KB, squat, bike, dubs: 3:23

Dubs, squat, KB. Press, bike: 3:23

KB, dubs, squat, bike, press: 4:00

Squat, bike, press, dubs, KB: 4:05

Whooped. 

150515

W1
Friday- Sn Tech + Pause Squat + Short Skill/Speed Based EMOM + Pressing Aerobic work
A. High Hang Snatch + Snatch Balance, 1 set/min for 10 min *start @ 135 and build

Couldn't grip the bar. Stopped at 205.

Toes to bar and overhead walk were easier, because I had gloves on. 

B. Front Squat w/ 7 sec pause in bottom and 14 sec pause at top, build to 1RM, -20% for 3 x 3

330. Attempted 345, was so close. 

270 for set work. Man that was intense! Min under tension was killer. Failed my last rep of last set, but wasn't because a lack of trying. 

+
14 min EMOM ***put band or something around feet to keep them together throughout the entire EMOM
1st- 5 Toes to bar AFAP, body tight + 25 Double Unders
2nd- 8 Burpees **hips never touch the ground 

Complete. With small band doubled up. 
+
6 rounds at moderate effort
50’ Over Head Barbell Walk, 225#
50’ Crab Walk, hips up as high as possible
45 sec Hollow Rock

14:55. Stayed true with moderate effort. Hollow rock was challenging last 15 seconds. Was great work. Lot of core today. Love it. Definitely need it. 

150514

10 min bike

10 min row 

5 rds for quality:

30 ab mat sit ups, butterfly feets

30 sec side plank each side 

Mobility:

Banded hip 

Hip flexor/QL stretch 

Dorsiflexion with slam ball

Triceps barbell smash

150513

Wednesday- Gym Skills Strength + Oly Tech + Oly Battery

30 Muscle Ups for time:

3:36. 12 at start. Maybe should've done 8 in hindsight, would've had a better time. But always wanna push my limits. Think my previous PR unbroken set was 11. 

rest 10+ minutes

30 clean & jerks @ 225 for time: 

8:42. 

Hands were ripped. Just wrapped em up and went. Not close to my goal. Wanted 5:00.  Just wasnt happening today.  I'll get there. Rest and reload for Friday. 

Wanna test out the hip a little bit. Wouldn't say it's 100%, but honestly think it's more apprehension than pain right now.  Unsure of how it'll respond, but I gotta try. 

150512

Tuesday- MAP Low Vol
5 rounds for time:
Row 1000m
15 Thrusters, 75#
15 Pull Ups
15 Burpees

33:24. Fell off 3rd round. Just tough breathing today.  Better day tomorrow

Row splits:

3:32.5

3:50.9

3:56.9

4:01.6

4:03.0

150511

Monday- Sn Tech + Squat/Gym CP +  SL/UB Press
A. 2 Snatch Pulls + Power Snatch, build to a tough set, -5% & -10% for a set

225. It was close to squat.

Then did 215 for both sets. Because it felt like butter. Stayed over bar more. Was pulling too early. 

B1. Double KB Front Rack Step Ups, 16 steps x 3, rest 30 sec

53's. Able to go straight through. Got challenging last few reps of 2nd and 3rd set. 

B2. Strict Muscle Up Cluster, 3 x 1.1.1, rest 2 min **Come to a pause after you jump to the rings and start from a dead hang.  Also get tight hollow body and keep it through the entire rep

Best they've been. No misses, and best hollow body position has been. 

C1. Reverse Hyper light weight, 20 reps x 4, rest 30 sec

45x3 across

C2. Ring HSPU’s Strict (video) @ 30X2, 5-8 reps x 4, rest 2 min **found a weakness

5 http://youtu.be/ARbpm6jmOg4

6 http://youtu.be/J5jr3eB3yrY

6 http://youtu.be/h32LdzQItFg

150509

Saturday- A.M. MAP Cyclical P.M. Cl&J tech + Gym Density + Grinder
A.M.
1 set @ moderate effort
Ski Erg 1000m 
Row 2000m
Run 1 mile

Ski erg: 3:40.7

Row: 7:16

Mile: 7:27

Total: 18:57

P.M.
A. Power Clean + 2 Push Jerk, build to a tough set

280

B. Wtd Strict Pull Ups w/ 70#, AMRAP Unbroken x 5 sets, rest 2-3 minutes

6, 6, 6, 5, 4

+
5 sets for time:
3 Stone to Shoulder, heavy 150#
2 Strict Muscle Ups
3 Stone to Shoulder, heavy 150#
5 Strict Deficit HSPU’s, 10” 

15:11

150508

W5
Friday- Sn Tech + Press/SL + MAP cyclical low vol
A. Below Knee Power Snatch, build to max in 12 min

245. Damn straight. Could barely feel my hip. Believe that's a power snatch PR.

http://youtu.be/qoK7VVbITCo

B1. DB Lateral Step Across, 7/leg x 5 sets, rest 30 sec b/w legs https://www.youtube.com/watch?v=jg82K3ojgiw

55 across

B2. Press @ 30X3, 1-2 reps x 5 sets, rest 30 sec 

165, 180, 185, 185, 185

185 was the last press PR I remember. 

All that accessory work is paying off big time. 

+
3 sets @ high effort
12 Push Press, 185#
90 sec Ski Erg
rest 2 min
10 Hang Power Clean, 185#
90 sec Air Bike
rest 2 min

Ski erg: 436m, 424m, 411m

Bike: 31 cal, 27 cal, 23 cal

Total time: 22:07

All barbell was unbroken, except last set: bar slipped out of hand on first or second rep. Last set of air bike felt a little like 15.5, legs were jello. Ha

150507

10 min air bike

10 min row

1 mile run

Pump sesh

And some hollow body/ core work

150506

Wednesday- Gym Skills Strength + Oly Tech + Oly Battery
A. Skin the Cat, 3 reps x 5, rest as needed, keep body tight, toes pointed, stay as long as possible *2 sec pause in hang position

Complete. 

B. Wtd Ring Dips, 5 reps x 5, rest as needed

Didn't count first set with 70#. Too light. 

105#, 105#, 114#, 114#, 114#. Last set: right at failure. Got four, and got last one after break. 

Fourth set: http://youtu.be/O470crztsLs

Fifth set: http://youtu.be/DFmyLV81G58

C. Hang Power Snatch no hook grip, build to 5 rep max, no straps

190. Got four at 190, then came back and hit 5 straight. Attempted 200, got one, and grip said goodbye. 

http://youtu.be/qN6e0icQfY8

Completed: 

http://youtu.be/77XA6Ah4-z8

D. Power Clean & Jerk @ 205, 1/30 sec for 30 reps, *1 max effort broad jump after each rep   

Felt better on push jerks today. Able to shoot my elbows better. 

Best broad jump was 8'10.5"

Hip is almost better. Still not 100%, but lot of progress. Bout 85-90% right now. Been taking Celebrex, and have a consult with a PT in Mandeville, LA to get eval/dry needling done. Feeling good with what we're doing. Wish I could test out the regionals events, but slowly getting healthy. 

150505

Tuesday- MAP Low Vol

15 min @ mod effort
Row 750m
25’ HS Walk
30 KB Swings, 44#
15 Push Ups

3+0

rest 5 min

15 min @ mod effort
Bike 3 min
30 Box Jumps, 24” step down
15 Toes to Bar

2+30+8 toes to bar
rest 5 min

15 min @ mod effort
Ski Erg 2 min
14 Renegade Row/arm, 35#
10 Stone to Shoulder Light

3+3 renegade row

150504

Monday- Sn Tech + Squat/Gym CP +  SL/UB Press
A. 3 Snatch Pulls + High Hang Power Snatch + Snatch Push Press, build to a tough set, -5% & -10% for a set

225, 215, 205

http://youtu.be/AxynVpg-CUg

B1. Double KB Front Rack Step Ups, 20 steps x 3, rest 30 sec

Apparently overestimated these. Did 53#. First set was straight through. Next sets were 12, 8. 

B2. Strict Muscle Up Cluster, 3 x 1.1.1, rest 2 min **Come to a pause after you jump to the rings and start from a dead hang.  Also get tight hollow body and keep it through the entire rep

Were tougher today. Failed first few reps. Realized I wasn't ripping shirt off, got arms too wide. Last set was best set. Actually maintained hollow body on two reps, but of course no video. Ha

C1. Reverse Hyper light weight, 20 reps x 3, rest 30 sec

45x2, first 2 sets. 45x3 last set.

C2. Ring HSPU’s Strict (video) @ 30X2, 5-8 reps x 3, rest 2 min

4, http://youtu.be/CX2BixaYyF0

5, http://youtu.be/u7675tTLw5Y

5, http://youtu.be/vKQPbaFjNQ8

150502

Saturday- A.M. MAP Cyclical P.M. Cl&J tech + Gym Density + Grinder
A.M.
2 sets @ EASY effort
Ski Erg 500m
Row 1000m
Run 800m
rest 10 min

Were both lil over 10 min. 10:07, 10:02

Did some hollow rock work afterwards. 

5 rds, 30 seconds on 30 seconds off. 

P.M.
A. 2 Clean Pull not TnG + Hang Power Clean + 3 Push Jerk, build to a tough set

275. Yes sir!

B. Wtd Strict Pull Ups w/ 62#, AMRAP Unbroken x 5 sets, rest 2-3 minutes

7, 6, 5, 6, 6

+
5 sets Grinding Effort
50’ Low handles Sled Push w/ 225# on top
50’ High Handles Sled Push w/ 225# on top
10 Pendlay Rows 185#

17:44. Hardest part was getting the sled going. Fell flat one time as I slipped on the asphalt. Haha

Tabata planks with 20# vest

150501

W4
Friday- Sn Tech + Press/SL + MAP cyclical low vol
A. 2-Position Power Snatch (High Hang, Knee) 12 min

215, hit 225 for 1. Was close to parallel. 

B1. DB Lateral Step Across, 8/leg x 5 sets, rest 30 sec b/w legs https://www.youtube.com/watch?v=jg82K3ojgiw
B2. Half Kneeling DB Press @ 30X3, 8-10/arm x 5 sets, rest 30 sec b/w arms

50 across. 10 reps on 4 sets, 8 reps last set

+
3 sets @ high effort
10 Push Press tough
90 sec Ski Erg
rest 2 min
10 Hang Power Clean, moderate and fast
90 sec Air Bike
rest 2 min

185 across. 

422, 415, 409m

29, 25, 25 cal

21:33

Lil less than 2:00 each time. 

That felt good. Not easy by any means.

But good, in a painful, awesome way. 

Went to doc today. Got some anti-inflammatories--and a prescription for dry needling. Gonna try that on my hip flexor. Worth a try. 

150430

Air bike 30 min

Mobility