Wednesday
Row 100m MAX EFFORT for top speed, rest 2-3 min x 3
1:19/500m
+
Row 30 min TT
**record distance, avg HR, avg paceDistance: 7938m
Avg HR: 168 (87%)
Max HR: 184 (95%)
Avg pace: 1:53.3 /500m avg
Tuesday, September 29, 2015
150929
Tuesday
Snatch, 1/min @ 75% for 15 min. set up phone for video, review b/w each rep and self correct. Focus on perfect reps
+
Clean & Jerk, 1/min @ 75% for 15 min. set up phone for video, review b/w each rep and self correct. Focus on perfect reps
Couldn't do snatch or clean and jerk. Wrist wouldn't let me hold weight overhead.
+
Holding Towel in Feet, 3 Muscle Ups/min for up to 15 min if unbroken
Complete. Towel came out few times. :-/
+
5 Toes to Bar/30 sec for up to 5 min (10 sets)
Complete
+
bike cool down 10 min
Complete.
150928
Back Squat
Built to triple at 85%.
385
16 min EMOM
1st: 30 secs rowing at 80-85%
2nd: 8 alt step ups, 35# KB each hand
Friday, September 18, 2015
150923
Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy
A. Clean Complex, build to about 70-75% for a easy single
240. Felt good. Better positioning.
B. 10 Unbroken Muscle Ups, 1 set for smooth rhythm/confidence
Complete. Felt great.
C. 3 x 10 Box Jump Overs, for speed, rest as needed
9-10 secs each.
4:16. Think I did 5-10 extra on last set. Jen got 3:54. Think I'm gonna hear about this one for a while. Lol
Time to roll!
150922
Tuesday- Skill EMOM + Z2 + Row Intervals
A. Front Squat, build to 85% for a single
362
B. Split Jerk from the rack, build 85% for a single
285
+
15 min EMOM
1st- 7 TTB AFAP
2nd- 5 TnG Snatches AFAP
3rd- 5 Bar-Facing Burpees AFAP
Complete
+
10 min Air Bike cool down
Complete
150921
Monday- Speed Clean + Tester + Squat Mob + Locomotion
A. Clean complex, build to 90% effort for 1 set
275 complete. Tried 285.
B. AMRAP Strict Muscle Ups x 3, rest 3 min
4, 4, 4. Failed 5th one.
C. 1 x AMRAP Unbroken Muscle Ups
15.
+
Row 250m
15 CTB Pull Ups
9 strict HSPU’s, 5” deficit
rest 3 min
x 4
2:01, 2:56, 3:21, 3:48
+
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.
150919
Saturday- A.M. Triathlon P.M. Mixed MAP Varied
A.M.
“Triathlon Run through”
Tide was in super far. Got baptized by jellyfish. Ha. Total time: 18:44. Believe will be much better with consistent swim.
P.M.
3 sets @ high effort
10 Front Squats, 225#
20 Wall Ball, 30#
20 Box Jump Overs, 24”
AMRAP Unbroken Muscle Ups
10 Power Cleans, 225#
50 Double Unders
rest 4 min b/w sets
5:55, 11
8:00, 10
8:58, 10
Whew boy. Rest tonight/tomorrow is gonna be cherished. Ha
150918
W8P2
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- meaning you can rest more than a minute
Missed at 208, but got within min. Then missed at 245. (10th min)
B. Clean Complex for pensacola- build to about 90% effort for 3 sets
275x2, 275 complete. 285x2
+
For time:
Row 250m
21 Unbroken TTB
15 Unbroken Snatches, 145#
9 Bar-Facing Burpees
Got 3:52
Tried to do all unbroken. Row and toes to bar were cake. Got 11 snatches. Then four.
Have complete confidence I will do it unbroken, and push 3 min. Just felt fatigued. Felt like I'd do more harm than good doing again.
***if you get it all unbroken, don’t repeat the workout. If not, rest 15 min and do it like this…
For time:
Row 250m
15/6 TTB
6/5/4 Snatches
9 Bar-Facing Burpees
+
50 Double Unders/min for 5 min
First four min. All sub 30s. Last min. 38+12. So ticked. Ha.
Friday, September 11, 2015
150916
Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy
A. Back Squat @ 22X1, 3, 2, 1, 5, 5, rest 2-3 min b/w sets **no failed reps, be more conservative
385, 405, 420, 357, 357.
No missed reps.
+
Air Bike, 30 sec ALL OUT, rest 3-4 min x 4
27 cal, 27 cal, 21 cal, 19 cal
+
12 min EMOM
1st- 4 TnG Hang Squat Snatch, 165-185#
2nd- 10-12 CTB Pull Ups
Hang squat snatch at 175. Missed few reps. Bar slipped out of hand. :-I
C2b. Unbroken each time.
All butterflied, last set: 10 butterfly,2 kipping.
+
12 min EMOM
1st- 5 Front Squats @ 275#, from rack
2nd- 5” Strict Deficit HSPU’s, 3-5 reps
Complete.
Hspu: 5, 5, 5, 4, 3, 3
+
Bike 5 min Z1 Flush
Complete.
150915
Tuesday- Skill EMOM + Z2 + Row Intervals
40 min EMOM
1st- 5 Lean Away CTB Pull Ups
2nd- 25 sec Wall Facing HS Hold perfect hollow body & 20# wtd vest + Air Bike @ Z2
3rd- 10 Toes to Bar
4th- 12 Alternating Pistols + Air Bike Z2 **barefoot
Complete. With weight vest entire time.
272 cals. Goal was at least 300.
+
Row 1000m @ 30 min TT pace -8 sec
rest 90 sec
x 3
150914
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- meaning you can rest more than a minute
315.
+
8 min AMRAP
1 Squat Clean, 235#
1 Deficit HSPU, 10”
2 SC, 235#
2 dHSPU, 10”
3 SC
3 dHSPU
**continue ascending as high as possible in 8 min
Completed round of 6+ 4 cleans in round of 7
+
Ido Portal Squat Routine #2- https://www.youtube.com/watch?v=lbozu0DPcY
Complete
+
10 min Beginner Ido Locomotion- https://youtu.be/ufAUAYrxfIY?list=PLS-jqbNJMM3ix7ds5L4xHsvjvbHSVwBuH
Complete
150912
Saturday- A.M. Triathlon P.M. Mixed MAP Varied
A.M.
10 min Swim (350m, 10:24)
Beach Run 20 min (3280m)
Row 2000m (7:23)
200 Double Unders (right at 5min)
**don’t do on concrete and tear up your rope
P.M.
3 sets @ high effort
150 Double Unders
50 Wall Ball, 20#
10 Burpee Muscle Ups
rest 4 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: 5:58
3.2.1: 8:13
2.1.3: 8:46
+
30 min mobility
Complete
150911
W7P2
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- meaning you can rest more than a minute
Missed at 90%. Ended at 230. Figured out one of my problems. Bar path was off. Need to focus more on straight up, was over pulling, causing early arm bend and hitch. Wife noticed it. Ha.
Just gotta keep drilling positions (like ya said).
B. Pause Snatch Dead Lift, build to a tough double
Stopped at 245.
Did drop set at 185. Focusing on positioning.
+
For time:
350m Row ALL OUT:
rest 1:00 min
For time:
21-15-9
Power Snatch, 95#
OHS, 95#
CTB Pull Ups
Gonna think I'm crazy. Honestly forgot to do row before wod. This is my fault. Wrote it down wrong on whiteboard. My mistake.
Wod: 7:42
+
Air Bike 60 sec @ 440ish W
rest 20 sec
x 8
Made em all. Avg was well over 442 (70 or more rpm)
Avg with rest included was 402watts, so this was best I've ever done. (Even though I was probably little more fresh because forgot the row).
Friday, September 4, 2015
150909
Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy
A. Back Squat @ 22X1, 3, 2, 1, 7, 7, rest 2-3 min b/w sets **no failed reps, be more conservative
385, 420 (1), 435(x), 425 (x), 330, 330
My bad on misses. Thought I had it.
+
Sled Sprint w/ 150# on top, 20 sec ALL OUT, rest 3-4 min x 4
Complete.
+
12 min EMOM
1st- 4 TnG Squat Snatch, 165-185#
2nd- 8-10 CTB Pull Ups
Did 175 for first min. Then 165 for rest. Wanted to focus on technique. Had 1-2 missed reps. Rounds 3-6 were smooth. Did great job of getting to my hips. Felt explosive. Haven't felt that way in long time.
C2b were smooth. 10 each time. Cycle time has improved a lot. Was getting bout :11 secs from start to finish.
+
12 min EMOM
1st- 8 Double KB Front Rack Step Ups, 53#/H
2nd- 4” Deficit HSPU’s, AMRAP Strict into AMRAP Kipping
Step ups: tough. Come a long way with these.
Hspu: 6+6, 1+3, 0+4, 0+4, 0+4, 0+3
+
Bike 5 min Z1 FlushComplete.
2 weeks. Can't wait.
150908
Tuesday- Skill EMOM + Z2 + Row Intervals
40 min EMOM
1st- 5 L-Sit Pull Ups + Air Bike @ Z2
2nd- 20 sec Wall Facing HS Hold perfect hollow body & 20# wtd vest + Air Bike @ Z2
3rd- 8 GH Sit Ups + Air Bike @ Z2
4th- 10 Alternating Pistols + Air Bike Z2 **barefoot
Complete. All with vest.
309 cals.
+
Row 1000m @ 30 min TT pace -7 sec
rest 90 sec
x 3
150907
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, 225, 235
250, 265, 285, 305, 315, 330(x)
It's not weight. It's trusting myself to get under it. Mental block. Gonna try smaller jump on 11th min if we do this next week.
+
For time:
Squat Clean, 225#
10” Deficit HSPU’s
15:59
+
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
150906
Sunday
Wanted to get moving/sweat some.
Did
5x500m ski erg, 1 min rest b/w.
During rest. 10 v-ups
Then 100 abmat sit-ups.
150905
Saturday- A.M. Triathlon P.M. Mixed MAP Varied
A.M.
10 min Swim
Beach Run 20 min
Row 2000m
200 Double Unders **don’t do on concrete and tear up your rope
Surprisingly didn't do morning session. Still congested, and knew the swim wouldn't help. Want to give a great effort this afternoon. Decided to rest.
P.M.
4 sets @ high effort
100 Double Unders
20 Axle Bar Thrusters, 75#
20 Axle Dead Lifts 75#
5 Muscle Ups
7 Burpee 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: 3:23
5,4,3,2,1: 4:14
4,3,5,1,2: 4:48
2,3,1,5,4; 6:08
+
30 min mobility
Complete
Glad I took morning off. Still congested/hard to breathe this afternoon, but got good work in.
150904
W6P2
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
Miss at 95%. (233). Not sharp at all.
B. Pause Snatch Dead Lift, build to a tough double *control down but reset b/c reps, better head position last week, same thing.
Stopped at 240x 2. Positioning not sharp.
+
For time:
100m Sled Push ALL OUT for time: 150# on top
:53.2
rest 1:30 min
For time:
21-18-15-12-9 Thrusters, 95#
5-4-3-2-1 Legless Rope Climbs, no jump
18:39 (started clock) after rest
+
Air Bike 60 sec @ 440ish W
rest 20 sec
x 8
Got around 409 avg
Been sick past few days. Got the same congestion stuff everybody has.
Subscribe to:
Posts (Atom)