150902

Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy

A. Back Squat @ 22X1, 2, 2, 1, 1, 3, 3, rest 2-3 min b/w sets  **no failed reps, be more conservative

385, 400, 417, 430, 380, 385

No missed reps. 

Positioning felt great. Continue to not use oly shoes, and it's paying off. Core felt great here too. 

+

Sled Sprint w/ 150# on top, 15 sec ALL OUT, rest 2-3 min x 6

Complete 

+

12 min EMOM

1st- 4 TnG Squat Cleans, 225-245#

2nd- 1 L-Sit Rope Climb up from seated, use legs down or drop + 5 Inverted Bar Rows

Cleans at 235, did ring rows cuz the squat racks were full. 

4/6 complete. 3 cleans and halfway up in last 2. 

+

12 min EMOM

1st- 8 Steps Double KB Front Rack Walking Lunges, 70#/H

2nd- 6” Deficit HSPU’s, AMRAP Strict into AMRAP Kipping

Hspu: 5+6, 2+4, 1+3, 1+3, 0+3, 0+3

Did some farmers carries afterwards. 3x300' unbroken, 70 KB each , ~2 min rest b/w

+

Bike 5 min Z1 Flush

Complete 

150901

Tuesday- Skill EMOM + Z2 + Row Intervals

40 min EMOM

1st- 5 L-Sit Pull Ups + Air Bike @ Z2

2nd- 25 sec Wall Facing HS Hold perfect hollow body + Air Bike @ Z2

3rd- 8 V-Ups + Air Bike @ Z2

4th- 10 Alternating Pistols + Air Bike Z2 **barefoot.  

353 cals 

+

Row 1000m @ 30 min TT pace -6 sec

rest 90 sec

x 3

150831

Monday- Speed Clean + Tester + Squat Mob + Locomotion

A. Squat Clean,1/min for 10 min **start @ 55% and add 5%/min for 10 min **if no misses, continue off the clock as high as possible

175, 185, 205, 220, 235

252, 265, 285, 305, 315, 330(x)

+

For time:

7 rounds for time:

4 Power Clean, 225#

3 Ring HSPU’s 

8:21

+

Ido Portal Squat Routine #2- https://www.youtube.com/watch?v=lbozu0DPcYI

Complete 

+

10 min Beginner Ido Locomotion- https://youtu.be/ufAUAYrxfIY?list=PLS-jqbNJMM3ix7ds5L4xHsvjvbHSVwBuH

Complete 

150830

ROMWod

150829

Saturday- A.M. Triathlon P.M. Mixed MAP Varied

A.M.

10 min Swim (10:06.6, 310m)

Beach Run 20 min (20:49.7, 3240m)

Row 2000m (7:25)

30 Burpees (1:24.7)

Transitions: 

1-2: 3 min

2-3: 32 secs

3-4: 22 secs

ROMWod

P.M.

4 sets @ high effort

100 Double Unders

50’ Axle Bar OH Walking Lunges, 115#

15 KB Swings, 70#

15 Ring Dips

15 Box Jump Overs, 30”

rest 5 min b/w sets

**mix and match order every time

**have some BCAA’s/Carb drink mix to sip on during this session

As is: 3:59

3,5,1,2,4: 5:05

4,5,3,2,1: 4:45

1,3,4,5,2: 6:20

+

30 min mobility

Complete 

150828

ROMWod

W5P2

Friday- Speed Snatch + Snatch Position Strength + Grinder + Intervals

A. Squat Snatch, 1/min for 10 min **start @ 55% and add 5%/min for 10 min **if no misses, continue off the clock as high as possible

1 miss, last min (245) waited one minute, and hit it successfully. Then tried 257, miss. 

B. Pause Snatch Dead Lift, build to a tough triple  *control down but reset b/c reps, better head position last week, same thing.

240x3. 

+

For time:

350m Row ALL OUT

:57.4

rest 2 min

3 rounds for time:

21 Wall Ball, 30#

15 CTB Pull Ups

9 Burpee Box Jump Overs, 24”

7:25

Wall balls: 21, 14+7, 12+9

CTB were unbroken

Needed to go unbroken on wall balls, faster transitions/less rest between. CTB much better though. All the strict work had helped with positioning big time. 

+

Air Bike 45 sec @ 440ish W

rest 15 sec

x 10

Complete. 

Not a bad day. Just gotta push harder every day. Getting there. Remembering to live in movement and enjoy the process. 

150827

ROMWod: Jackie Chan

150826

Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy

A. Back Squat @ 22X1, 3, 2, 1, 3, 3, rest 2-3 min b/w sets  **no failed reps, be more conservative

375, 395, 415, 375, 375. 

No misses. Had more in tank too.

+

Sled Sprint w/ 140# on top, 15 sec ALL OUT, rest 2-3 min x 6

Complete. 

+

12 min EMOM

1st- 4 steps Snatch Grip OH Walking Lunges + 3 OHS, 185# *take from ground

2nd- 1 L-Sit Rope Climb up from seated, use legs down or drop + 5 Inverted Bar Rows

Rope climbs. Got 4 full. 5th round. One foot from top. One freaking foot.  Final round: Halfway up. 

Did 3 rounds of rows on stability ball. Three without. 

It was funny. Your feet would bump into wall/fence on L-sit. 

+

12 min EMOM

1st- 3 Squat Clean TnG, 225#

2nd- 8” Deficit HSPU’s, AMRAP Strict into AMRAP Kipping

5 (or 6) +4

2+2

1+2

1+3

1+2

0+1

Got to failure. 

+

Bike 5 min Z1 Flush

Rowed. Didn't have an Air Bike or airdyne. 

Left at 4:00 am this mornin from Picayune. (Dropped my dog off at parents.) Got bout 3.5 hrs of sleep. Caught flight and rented car. Got to West Virginia around 1:30. Got to gym. Worked out, made it to wife's graduation/pinning ceremony for 5:00. Gonna leave same time in mornin to come back to coast. 

Awesome mural. 

She'll be back on coast tomorrow. 

150825

Tuesday- Skill EMOM + Z2 + Row Intervals

40 min EMOM

1st- 5 Strict CTB Pull Ups + Air Bike @ Z2

2nd- 25 sec Wall Facing HS Hold perfect hollow body + Air Bike @ Z2

3rd- 7 Toes to Bar + Air Bike @ Z2

4th- 10 Alternating Pistols + Air Bike Z2 **barefoot

Complete. 357 cals.  Strict C2B felt good. Stayed tight through core. Toes 2 bar felt great. Felt like I could do 10 each time. 

+

Row 1000m @ 30 min TT pace -5 sec

rest 90 sec

x 3

Great work today. Breathing felt great. 

150824

Monday- Speed Clean + Tester + Squat Mob + Locomotion

A. Squat Clean, 3 @ 77.5%, 2 @ 82.5%, 1 @ 87.5% , 3 @ 82.5%, 2 @ 87.5%, 1 @ 92.5%, 3 @ 87.5%, 2 @ 92.5% , 1 @ 97.5%, TnG reps, rest 1-2 min b/w sets.  **don’t go above this, be patient even if it feels good

I've been basing all percentages off 315. That ok?

240, 257, 275

257, 275, 290

275, 290, 307

No misses. 

+

For time:

5-4-3-2-1 Dead lifts, 405#

10-8-6-4-2 Muscle Ups

20-16-12-8-4 Thrusters, 115#

Embarrassed.  16:28. Was shooting for 10:00. All MU and thrusters were unbroken. Actually failed deadlifts. Grip was reason. Got this rip on my hand and bar kept sliding out. 

Breathing wasn't bad. I know talk is cheap. It's just the facts though. Know I had that. I guess the positive is that it makes me better. 

+

Ido Portal Squat Routine #2- https://www.youtube.com/watch?v=lbozu0DPcYI

Complete 

+

10 min Beginner Ido Locomotion- https://youtu.be/ufAUAYrxfIY?list=PLS-jqbNJMM3ix7ds5L4xHsvjvbHSVwBuH

Complete 

150823

1.5 hr sports massage.

25 min Air Bike at ~70%

334 cals.

Then for fun, did some bicep curls. Haha

8-6-5-4.

150822

Saturday- A.M. Triathlon P.M. Mixed MAP Varied

A.M.

10 min Swim (380m, 10:49.1)

Ski Erg 1000m (3:49.7)

Beach Run 20 min (3280m)

Row 2000m (7:16.7)

It took 5 min to get from swim to erg. 

30 sec transition in between erg/run

Run/row. 

Current was stronger today. So not too bad with swim. Sand was combed/packed more than normal, so definitely fast surface, but still felt great on run. 

Tried something different with nutrition today and it paid off. 2 scoops vitargo, 3 scoops amino energy, 1 pack emergen-C (electrolytes). Took it bout 60-80min before. Gave me way more energy, and didn't bonk as much. 

P.M.

4 sets @ high effort

100 Double Unders

50’ heavy stone carry (heavy but should be unbroken, done w/ bear hug)

30 Steps OH Walking Lunges, 115# (did with axle bar)

15 Burpee Box Jumps, 30” step down

rest 5 min b/w sets

**mix and match order every time

**have some BCAA’s/Carb drink mix to sip on during this session

As is: 5:08

3, 1, 2, 4: 5:34

2, 3, 4, 1: 6:26

4, 1, 3, 2: 8:04

Yea I know. Last set is bad. 

At this point, I was just trying to finish. Felt like I was gonna pass out, and it wasn't from breathing. Felt overheated. Was drinking aminos too. Next time, gonna bring cold rags. Happy with first two sets. Gotta get more consistent and conditioned. Keep grinding. 

+

30 min mobility

Complete 

150821

W4P2

Friday- Speed Snatch + Snatch Position Strength + Grinder + Intervals

A. Squat Snatch, 3 @ 77.5%, 2 @ 82.5%, 1 @ 87.5% , 3 @ 82.5%, 2 @ 87.5%, 1 @ 92.5%, 3 @ 87.5%, 2 @ 92.5% , 1 @ 97.5%, TnG reps, rest 1-2 min b/w sets.  **don’t go above this, be patient even if it feels good

190, 202(x), 215

202, 215, 227

215, 227, 240(x)

B. Pause Snatch Dead Lift, build to a tough single, pause 3 sec at bottom of knee cap w/ perfect position, then finish the pull.  *on these I want you to think about keeping C-spine more neutral, if you cock your head up like that it makes it harder to retract scaps and keep T-spine neutral.  You should notice it feeling stronger and more stable, maybe uncomfortable at first b/c it’s different.  Eventually we want your full lifts to be in this position. #savethespine. **video heavy set

270http://youtu.be/2XMsgiLJS38

Really tried to keep neck more neutral. My cue was eyes on horizon. 

+

For time:

100m Sled Push ALL OUT w/ 120# on top for time: **do not stop

36.8 sec (didn't stop)

rest 2 min

21-15-9

Thrusters, 115#

Toes to Bar

4:55. Boooo. Too slow. Gotta push harder. 

+

Air Bike 45 sec @ 420ish W

rest 15 sec

x 10

Complete. Avg was ~435

Getting better at this. 

150820

RomWod 

"Zeus"

Worked on ankle mobility also

40 min Air Bike

Every 3 min, got off and accumulated 1 min of core work, such as hollow rocks, hollow hold, FLR, side plank, superman hold, squat holds.

Contrast bath: hot tub/cold plunge 

4-5 rounds 2-3 min each. 

Stretching in sauna. 

Normatec 1hr

150819

Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy

A. Back Squat @ 22X1, 4, 3, 2, 5, 5, rest 2-3 min b/w sets  **no failed reps, be more conservative

370, 395, 410x1, 355, 355x4

I know. My bad, missed reps. I thought I had it.

+

Sled Sprint w/ 140# on top, 15 sec ALL OUT, rest 2-3 min x 5

Complete. So had somebody time me first sprint, and she was like, let's see how far he can go, didn't tell me when 15 secs was. She stopped me at 25 secs. Dirty. Was good for me though. Made me realize I can always push harder. 

+

12 min EMOM

1st- 5 OHS, 205# *take from rack

2nd- 1 L-Sit Rope Climb up from seated, use legs down or drop + 5 Strict CTB

Got 3 rounds with rope. Next 2 were disappointing fails. Had trouble holding onto rope. Did c2b. (Singles). Last round did not make time. Finished last round anyways. Did legless rope climb. 

+

12 min EMOM

1st- 1 Power Clean + 2 Walking Lunges @ 275

2nd- 6” Deficit HSPU’s, AMRAP Strict into AMRAP Kipping

Had trouble with the clean in warming up. Dug deep to get em. Got 4/6 clean rounds.

HSPU were as follows:

5+5, 3+3, 2+3, 1+3, 1+3, 1+3. 

Tried to hit clean again after last hspu round, was shot. 

+

Bike 5 min Z1 Flush

Complete. 

Not happy with my execution, but I know the effort was there. These last few weeks have got me believing in myself again. Has been brutally fun. Getting better every day. 

150818

Tuesday- Skill EMOM + Z2 + Row Intervals

40 min EMOM

1st- 4 Unbroken Muscle Ups + Air Bike @ Z2

2nd- 5 Deficit Kipping HSPU’s + Air Bike @ Z2

3rd- 8 GH Sit Ups + Air Bike @ Z2

4th- 10 Alternating Pistols + Air Bike Z2 **barefoot

Made 5 in hspu for 5 rounds (6 of 10 total) got 4/5 in other rounds. Few rounds no cals were accumulated on second min. 

Total cals were 227 I think?

Muscle ups were no problem. Ripped a little but not bad. 

+

Row 1000m @ 30 min TT pace -4 sec

rest 90 sec

x 3

150817

Monday- Speed Clean + Tester + Squat Mob + Locomotion

A. Squat Clean, 3 @ 75%, 2 @ 80%, 1 @ 85% , 3 @ 80%, 2 @ 85%, 1 @ 90%, 3 @ 85%, 2 @ 90% , 1 @ 95%, TnG reps, rest 1-2 min b/w sets.

236, 252, 270

252, 270, 285

270, 285, 305

No misses. Cleans are feeling better. Finishing my pull more consistently. Love these waves. 

+

For time:

12-9-6-3 Dead Lifts, 315#

25-20-15-10 CTB

40-30-20-10 Wall Ball, 30#

12:47. Felt a little better than last triplet like this, even with 30# wall balls. Liking these triplets. Got a ways to go, but getting better. 

+

Ido Portal Squat Routine #2- https://www.youtube.com/watch?v=lbozu0DPcYI

Complete 

+

10 min Beginner Ido Locomotion- https://youtu.be/ufAUAYrxfIY?list=PLS-jqbNJMM3ix7ds5L4xHsvjvbHSVwBuH

Complete. 

Worked on some dumbbell squat snatch (100#). Able to do them for consecutive reps. First time I've been able to. Oh yea, and the sniper got me last rep. Hahaha

http://youtu.be/T8EdnAslvZM

150816

Got a lot of sleep yesterday and today. Had to do something active. So I did some aerobic work. 

5 rounds at 70-75%

50 cal Air Bike

400m run 

Took little less than 30 min

150815

Saturday- A.M. Triathlon P.M. Mixed MAP Varied

A.M.

Ski Erg 1000m (3:47.2)

10 min Swim (450m, 10:26.6)

Row 2000m (7:30.4)

Beach Run 20 min (2940m, 20:01.3)

Run at end was tough. Getting better though for sure. Think we tested 500m swim at 16min long time ago. Have come a long way. 

P.M.

4 sets @ high effort

100 Double Unders

10 Hang Clean to OH, 115#

30 Steps Double KB OH Walking Lunges, 35#/H

25 Box Jumps, 24” step down

rest 5 min b/w sets

**mix and match order every time

**have some BCAA’s/Carb drink mix to sip on during this session

As is: 4:17 

3,4,1,2: 4:40

4,1,2,3: 5:53

2,3,4,1, 6:00

Know one thing: if it's a dub buy-in, I'm solid. Just have to have same consistency when fatigued. Getting better though. 

Up until this point, I've drank a solid 4L+ of fluids. Still feel like I can't drink enough. Ha. This heat doesn't play. 

+

30 min mobility+

Complete

150814

W3P2

Friday- Speed Snatch + Snatch Position Strength + Grinder + Intervals

A. Squat Snatch, 3 @ 75%, 2 @ 80%, 1 @ 85% , 3 @ 80%, 2 @ 85%, 1 @ 90%, 3 @ 85%, 2 @ 90% , 1 @ 95%, TnG reps, rest 1-2 min b/w sets.  

185, 196, 210

196, 210, 225

210. 225, 235

Misses at 225 on second and third wave. Others felt like butter. Positioning getting better. Was reason for misses, like ya said. Cues for me are chest up, scap back, show armpits. 

B. Pause Snatch Dead Lift, build to a tough single, pause 3 sec at bottom of knee cap w/ perfect position, then finish the pull.  *keep back tight and shoulders retracted. **video heavy set

265

http://youtu.be/h_4BnQQ9g-w

+

For time:

50 Cal Air Bike for time: 

rest 1 min

3 L-Sit Rope Climbs down & up

3 Trips Down & Back on Monkey bars **each down&back must be unbroken

150’ HS Walk

1:33.

Not happy with my performance. Got like 37 cals in 45-50 seconds, then chugged through rest. Should've built up more instead of going one hundo from the gate. Even got a blister on my hand from cranking. Ha

13:21 total. 

+

Air Bike 45 sec @ 400ish W

rest 15 sec

x 10

Complete. 

150813

RomWod. 

"Mr. Miyagi"

Mobility. Row. 

Wax on, wax off. 

150812

Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy

A. Back Squat @ 22X1, 5, 4, 3, 7, 7, rest 2-3 min b/w sets  **no failed reps, be more conservative

345, 365, 385, 325, 325. No fails. Felt good. 

+

Sled Sprint w/ 120# on top, 15 sec ALL OUT, rest 2-3 min x 5

Last one on my watch timed at 14.2, so I did one more (6)

+

12 min EMOM

1st- 3 FSQ @ 300#

2nd- 1 L-Sit Rope Climb down & up from seated + 5 Strict CTB

Got all front squats. Was tough. 

Got 2 full rounds on rope climb part. 

3,4,5: got halfway up+3 c2b

6: legless down and up+4c2b

Dk if I should've went legless after failed 3? knew purpose was core strength, so I tried best to keep up. 

Note to self: do better!

+

12 min EMOM

1st- 1 Power Clean + 4 Walking Lunges @ 245

2nd- 6” Deficit HSPU’s, AMRAP Strict into AMRAP Kipping

Complete. 

Hspu:

4+3, 1+3, 1+3, 1+3, 1+4, 2+3

+

Bike 5 min Z1 Flush

Complete. 

Long day today. Got home bout 6:30, did some paperwork/ate small meal (3 eggs, white rice). Got to gym bout 7:45. 

Started last emom at 9:55. Needless to say, pretty whooped. Gonna bring rower from gym back to apartment so I can row at home, do mobility, and recover watching saints game. Ha. Been a great week of work. One day at a time. 

150811

Tuesday- Skill EMOM + Z2 + Row Intervals

36 min EMOM

1st- 4 Unbroken Muscle Ups + Air Bike @ Z2

2nd- 4 Deficit Kipping HSPU’s + Air Bike @ Z2

3rd- 7 GH Sit Ups + Air Bike @ Z2

4th- 8 Alternating Pistols + Air Bike Z2 **barefoot

Complete. Deficit were smoother. 279 cals. 

+

Row 1000m @ 30 min TT pace -3 sec

rest 90 sec

x 3

Got a little fast on last one. Caught a second wind. It felt good. 

150810

Monday- Speed Clean + Tester + Squat Mob + Locomotion

A. Squat Clean, 3 @ 72.5%, 2 @ 77.5%, 1 @ 82.5% , 3 @ 77.5%, 2 @ 82.5%, 1 @ 87.5%, 3 @ 82.5%, 2 @ 87.5% , 1 @ 92.5%, TnG reps, rest 1-2 min b/w sets.

230, 245, 260

245 260, 275

260, 275, 290

No misses. 

+

For time:

20 Bar Muscle Ups

75 Wall Ball, 30#

35 CTB Pull Ups

50 OHS, 115#

50 Pull Ups

25 Front Squats, 115#

18:54. 

+

Ido Portal Squat Routine #2- https://www.youtube.com/watch?v=lbozu0DPcYI

Complete

+

10 min Beginner Ido Locomotion- https://youtu.be/ufAUAYrxfIY?list=PLS-jqbNJMM3ix7ds5L4xHsvjvbHSVwBuH

Complete 

150809

1.5 hr sports massage 

150808

Saturday- A.M. Triathlon P.M. Mixed MAP Varied

A.M.

10 min Swim (10:16.7, 440m)

Beach Run 20 min (20:01.1, 3170m)

Ski Erg 5 min (1240m)

Row 2000m for time: 7:32.7

Wanted better time on row. But happy that runs are getting better. 

P.M.

4 sets @ high effort

100 Double Unders

15 Push Press, 115#

10 KB Swings, 88#

10 Russian KB Swings, 88#

20 Burpees to 45# plate

rest 5 min b/w sets

**mix and match order every time

As is, got dubs unbroken. 4:10

5, 4, 2, 3, 1. 4:59

2, 3, 1. 5, 4. 5:39

1, 5, 2, 3, 4. 5:52. 

Not an excuse by any means, got overheated. Was dizzy, staggering a lil last set. Was happy to finish at that point. Threw up bout a half gallon afterwards. Couldn't get cool. Ha, so much for TMI. :P

+

30 min mobility

Complete. Ankles, calves, hips, thoracic extension, first rib priorities.