Monday- Cl&J tech work + UB Speed work + MAP 1
A. Clean & Jerk, build to max set in 15 min
+
7 rounds for time:
15 Push Press, 75#
250m Row
+
rest as needed
+
7 round for time:
Run 200m
7 Toes to Bar
A: 185 couldn't get under 205 I felt exhausted
7rds: 12:24 pushed hard enough were I was catching my breath on the row, averaged between 1:50-2:05 rowing.
7rds: 14:22 caught my breath on the run, had to break up the T2B's
Monday, December 28, 2015
Saturday, December 26, 2015
Saturday, December 26
Last Saturday workout- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ 4:13
rest 4 min
Run 400m, rest 60 sec x 4 @ 2:05
rest 4 min
Run 200m, rest 45 sec x 4 @ :57
+
A. Front Rack Walking Lunges, 3 x 10 steps, rest 2 min
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs **keep back leg off the ground- balance is part of what we’re working on here
800m: 4:25, MHR 168
800m: 4:20, MHR 178
400m: 2:01, MHR 172
400m: 2:03, MHR 181
400m: 2:02, MHR 187
400m: 2:05, MHR 185
200m: :48, MHR 163
200m: :51, MHR 175
200m: :50, MHR 181
200m: :54, MHR 173
A: did the first set with 90 then dropped down to the bar my legs were burning
B: used 30# Dumbbells each hand even tho my right leg is stronger, it seems my balance is better on my left.
Still working on getting my pace right on the eight hundreds. Alternated directions around the track. 4 times including the two 4 min breaks, my heart rate dropped down to the 120's during rest. Heart rates were better. But my legs hurt more today probably from all the unhealthy foods the last couple of days.
Sunday morning update pretty sore from the running yesterday
Run 800m, rest 60 sec x 2 @ 4:13
rest 4 min
Run 400m, rest 60 sec x 4 @ 2:05
rest 4 min
Run 200m, rest 45 sec x 4 @ :57
+
A. Front Rack Walking Lunges, 3 x 10 steps, rest 2 min
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs **keep back leg off the ground- balance is part of what we’re working on here
800m: 4:25, MHR 168
800m: 4:20, MHR 178
400m: 2:01, MHR 172
400m: 2:03, MHR 181
400m: 2:02, MHR 187
400m: 2:05, MHR 185
200m: :48, MHR 163
200m: :51, MHR 175
200m: :50, MHR 181
200m: :54, MHR 173
A: did the first set with 90 then dropped down to the bar my legs were burning
B: used 30# Dumbbells each hand even tho my right leg is stronger, it seems my balance is better on my left.
Still working on getting my pace right on the eight hundreds. Alternated directions around the track. 4 times including the two 4 min breaks, my heart rate dropped down to the 120's during rest. Heart rates were better. But my legs hurt more today probably from all the unhealthy foods the last couple of days.
Sunday morning update pretty sore from the running yesterday
Friday, December 25, 2015
Friday, December 25
Friday- Snatch work +UB Push Vol/Pull + Easy Run December 18th's)
A. 2 Position Snatch (Knee Cap, Floor), 5 sets of complex building to heavy set, rest 2 min b/w sets
B. Push Ups- 25 Unbroken, rest 60 sec x 4 **PT test standard, as soon as you loose rhythm, call the set
C. Strict Pull Ups- 1/min for 7 min
D. Kip Swings, 5 x 10, rest 60 sec **focus on keeping body tight throughout. active shoulders, active hollow body to arch body.
+
20 min steady easy run
A: worked up to and got 125, when I got home I looked up In wodify and 125 is my pr so far on this complex.
B: 25, 20, 21, 16 stopped when rhythm was broken. Think it's all about the speed seem to get more when I'm not trying to be perfect on my technique.
C: got all 7, on the seventh one went from the dead hang up to just about a 90 degrees before it became a struggle a lot better than last week.
D: these felt good it also seems like my left side/ shoulder might be a little weaker than my right.
After these I got my first rope climb YES... I'm excited it was great
I waited 3 mins did another one still have to work on the technique going down and when I do this again I'll were high socks (lesson learned).
After this is did a tabata workout. AMRAP 1 round 20 secs of work moving to a new excerise each 20 secs and 10 secs off in between, using 75 pounds for all movements
Started with
Muscle snatch, snatch grip dead lift, snatch grip high pull, snatch grip behind the neck press, GHD back extensions (25# plate), hand stand hold, thrusters, jumping back squats (was cautious on these not to hit my neck).
Over all it felt good and am excited about the progress
A. 2 Position Snatch (Knee Cap, Floor), 5 sets of complex building to heavy set, rest 2 min b/w sets
B. Push Ups- 25 Unbroken, rest 60 sec x 4 **PT test standard, as soon as you loose rhythm, call the set
C. Strict Pull Ups- 1/min for 7 min
D. Kip Swings, 5 x 10, rest 60 sec **focus on keeping body tight throughout. active shoulders, active hollow body to arch body.
+
20 min steady easy run
A: worked up to and got 125, when I got home I looked up In wodify and 125 is my pr so far on this complex.
B: 25, 20, 21, 16 stopped when rhythm was broken. Think it's all about the speed seem to get more when I'm not trying to be perfect on my technique.
C: got all 7, on the seventh one went from the dead hang up to just about a 90 degrees before it became a struggle a lot better than last week.
D: these felt good it also seems like my left side/ shoulder might be a little weaker than my right.
After these I got my first rope climb YES... I'm excited it was great
I waited 3 mins did another one still have to work on the technique going down and when I do this again I'll were high socks (lesson learned).
After this is did a tabata workout. AMRAP 1 round 20 secs of work moving to a new excerise each 20 secs and 10 secs off in between, using 75 pounds for all movements
Started with
Muscle snatch, snatch grip dead lift, snatch grip high pull, snatch grip behind the neck press, GHD back extensions (25# plate), hand stand hold, thrusters, jumping back squats (was cautious on these not to hit my neck).
Over all it felt good and am excited about the progress
Wednesday, December 23, 2015
Wednesday, December 23
A1. Ring Push Ups, 4 x AMRAP in 30 sec, rest 20 sec
A2. Lean Away Hand over Hand Rope Pulls, 4 x 35 sec down & up, rest 2 min **yes leaning away from the rope where back almost touches ground
+
12 min AMRAP
30 Double Unders
21 KB Swings, 53#
7 Pull Ups
+
12-15 min easy run constant jog
A1: 10, 9, 8, 9 I had to use the TRX straps and the sides were digging into my tri's. Stopped when I lost the rhythm. Ryan ordered new straps so I should be back on regular rings next week.
A2: my grip seems to get fatigued today my forearms were burning
12 min AMRAP
3 rds and 21 reps
Jump ropes were working this morning ended up doing a lot of doubles 1 and 2 at a time
Broke up the kettle bells in sets of 7 at a time
Kiping Pull-ups ranged from singles to 3 at a time without dropping off the bar
It was storming outside so I rowed 1500 meters
A2. Lean Away Hand over Hand Rope Pulls, 4 x 35 sec down & up, rest 2 min **yes leaning away from the rope where back almost touches ground
+
12 min AMRAP
30 Double Unders
21 KB Swings, 53#
7 Pull Ups
+
12-15 min easy run constant jog
A1: 10, 9, 8, 9 I had to use the TRX straps and the sides were digging into my tri's. Stopped when I lost the rhythm. Ryan ordered new straps so I should be back on regular rings next week.
A2: my grip seems to get fatigued today my forearms were burning
12 min AMRAP
3 rds and 21 reps
Jump ropes were working this morning ended up doing a lot of doubles 1 and 2 at a time
Broke up the kettle bells in sets of 7 at a time
Kiping Pull-ups ranged from singles to 3 at a time without dropping off the bar
It was storming outside so I rowed 1500 meters
Tuesday, December 22
Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
5 x 100m <20 sec, rest 30 sec
+
5 x 200m <60 sec, rest 45 sec
+
5 x 400m < 2:10, rest 60 sec
+
A. Kang Squats, 3 x 5 reps, moderate, rest 2 min **heavier
B1. Hollow Rock, 5 x 30 sec, rest 30 sec
B2. Arch Body Rock, 5 x 30 sec, rest 30 sec
Recovery was a lot better my heart rate dropped down 118 at one time in between sets it was averaging 30-45 BPM drops during rest. Also do you want me to start rotating directions? So far I have been running the same direction. Not sure if the angle of the curve has an affect on the ankles etc. and you want me to go clockwise and counter clock wise.
100m: 21 secs, MHR 142
100m: 19 secs, MHR 164
100m: 19 secs, MHR 159
100m: 20 secs, MHR 162
100m: 21 secs, MHR 161
200m: 52 secs, MHR 171
200m: 54 secs, MHR 172
200m: 54 secs, MHR 174
200m: 56 secs, MHR 174
200m: 57 secs, MHR 172
400m: 2:02, MHR 177
400m: 2:07, MHR 177
400m: 2:09, MHR 179
400m: 2:06, MHR 181
400m: 2:04, MHR 185
A: 135
B1: abs started burning but finished all sets of 30 secs
B2: lower back started burning but I finished all sets of 30 secs
Also we got in 2 GHD machines in the gym now
10 min warm up track style/aerobic
+
5 x 100m <20 sec, rest 30 sec
+
5 x 200m <60 sec, rest 45 sec
+
5 x 400m < 2:10, rest 60 sec
+
A. Kang Squats, 3 x 5 reps, moderate, rest 2 min **heavier
B1. Hollow Rock, 5 x 30 sec, rest 30 sec
B2. Arch Body Rock, 5 x 30 sec, rest 30 sec
Recovery was a lot better my heart rate dropped down 118 at one time in between sets it was averaging 30-45 BPM drops during rest. Also do you want me to start rotating directions? So far I have been running the same direction. Not sure if the angle of the curve has an affect on the ankles etc. and you want me to go clockwise and counter clock wise.
100m: 21 secs, MHR 142
100m: 19 secs, MHR 164
100m: 19 secs, MHR 159
100m: 20 secs, MHR 162
100m: 21 secs, MHR 161
200m: 52 secs, MHR 171
200m: 54 secs, MHR 172
200m: 54 secs, MHR 174
200m: 56 secs, MHR 174
200m: 57 secs, MHR 172
400m: 2:02, MHR 177
400m: 2:07, MHR 177
400m: 2:09, MHR 179
400m: 2:06, MHR 181
400m: 2:04, MHR 185
A: 135
B1: abs started burning but finished all sets of 30 secs
B2: lower back started burning but I finished all sets of 30 secs
Also we got in 2 GHD machines in the gym now
Monday, December 21, 2015
Monday, December 21
A. Hang Squat Clean + Front Squat + Jerk, build to max set in 15 min
+
16 min EMOM
1st- 12 Push Press @ 115#
2nd- 10 Inverted Bar Rows as fast as possible
+
7 rounds for time:
Run 300m
7 Toes to Bar
5 Burpee Box Jumps, 20"
A: worked up to 195
EMOM: all inverted rows were good, got the first 2 rds of 12 after that it stayed around 9-11 before I ran out of time. Might have gone to hard on the HC, FSqt, Jerk.
7 rds for time: 23:20
+
16 min EMOM
1st- 12 Push Press @ 115#
2nd- 10 Inverted Bar Rows as fast as possible
+
7 rounds for time:
Run 300m
7 Toes to Bar
5 Burpee Box Jumps, 20"
A: worked up to 195
EMOM: all inverted rows were good, got the first 2 rds of 12 after that it stayed around 9-11 before I ran out of time. Might have gone to hard on the HC, FSqt, Jerk.
7 rds for time: 23:20
Saturday, December 19, 2015
Saturday, December 19
Before I did today's workout I did the 12 days of Christmas as below
1 Snatch 95
2 Box Jumps 24
3 Push Press 95
4 Toes to Bar
5 Hang Power Cleans 95
6 HR Push Ups
7 Deadlifts 95
8 Ring Rows
9 Kettle Bell Swings 24
10 Walking Lunges
11 Wall Balls 20
12 Pull Ups
Total time 30:07
Rested for 45 mins then did the below
Saturday- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ 4:13
rest 4 min
Run 400m, rest 60 sec x 4 @ 2:05
rest 4 min
Run 200m, rest 45 sec x 4 @ :57
+
A. Front Rack Walking Lunges, 3 x 10 steps, rest 2 min
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs **keep back leg off the ground- balance is part of what we’re working on here
800m: 4:20 Heart rate monitor was messing up reset it before I started the 400's
800m: 4:15
400m: 2:05 MHR 165
400m: 2:03 MHR 170
400m: 2:08 MHR 184
400m: 2:05 MHR 183
200m: :54 MHR 180
200m: :53 MHR 184
200m: :53 MHR 185
200m: :55 MHR 184
A: 95#'s legs were worn out
B: 30# Dumbbells felt wobble going up in weight
1 Snatch 95
2 Box Jumps 24
3 Push Press 95
4 Toes to Bar
5 Hang Power Cleans 95
6 HR Push Ups
7 Deadlifts 95
8 Ring Rows
9 Kettle Bell Swings 24
10 Walking Lunges
11 Wall Balls 20
12 Pull Ups
Total time 30:07
Rested for 45 mins then did the below
Saturday- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ 4:13
rest 4 min
Run 400m, rest 60 sec x 4 @ 2:05
rest 4 min
Run 200m, rest 45 sec x 4 @ :57
+
A. Front Rack Walking Lunges, 3 x 10 steps, rest 2 min
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs **keep back leg off the ground- balance is part of what we’re working on here
800m: 4:20 Heart rate monitor was messing up reset it before I started the 400's
800m: 4:15
400m: 2:05 MHR 165
400m: 2:03 MHR 170
400m: 2:08 MHR 184
400m: 2:05 MHR 183
200m: :54 MHR 180
200m: :53 MHR 184
200m: :53 MHR 185
200m: :55 MHR 184
A: 95#'s legs were worn out
B: 30# Dumbbells felt wobble going up in weight
Friday, December 18, 2015
Friday, December 18
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 2 Position Snatch (Knee Cap, Floor), 5 sets of complex building to heavy set, rest 2 min b/w sets
B. Push Ups- 25 Unbroken, rest 60 sec x 4 **PT test standard, as soon as you loose rhythm, call the set
C. Strict Pull Ups- 1/min for 7 min
D. Kip Swings, 5 x 10, rest 60 sec **focus on keeping body tight throughout. active shoulders, active hollow body to arch body.
+
20 min steady easy run
A: worked up to 125, caught 135 but caught it high and overhead squatted it down, didn't count it.
B: 25, 23, 16, 17 called it when rhythm was broken
C: felt good the first 4 next three where a struggle to get my chin over the bar
D: last two sets were hard keeping grip and keeping active shoulders
A. 2 Position Snatch (Knee Cap, Floor), 5 sets of complex building to heavy set, rest 2 min b/w sets
B. Push Ups- 25 Unbroken, rest 60 sec x 4 **PT test standard, as soon as you loose rhythm, call the set
C. Strict Pull Ups- 1/min for 7 min
D. Kip Swings, 5 x 10, rest 60 sec **focus on keeping body tight throughout. active shoulders, active hollow body to arch body.
+
20 min steady easy run
A: worked up to 125, caught 135 but caught it high and overhead squatted it down, didn't count it.
B: 25, 23, 16, 17 called it when rhythm was broken
C: felt good the first 4 next three where a struggle to get my chin over the bar
D: last two sets were hard keeping grip and keeping active shoulders
Wednesday, December 16, 2015
Wednesday, December 16
A1. Ring Push Ups, 4 x AMRAP in 25 sec, rest 20 sec
A2. Lean Away Hand over Hand Rope Pulls, 4 x 35 sec down & up, rest 2 min
+
15 min AMRAP
7 Power Snatch, 95#
7 HR Push Ups
7 Box Jump Overs, 24”
7 Double Unders
+
12-15 min easy run constant jog
A1: rings were full used a TRX band got 8, 7, 9, 9
A2: felt good a lot easier not sure if I'm doing these right. You want me going backwards to the ground or forward to the ground? Either way seems like it was more grip holding on then anything.
15 AMRAP: 6 rds 18 reps
After this is did a metcon of 3 min AMRAP 3 min break repeat for 3 rounds of 500m row and 95# ground to overhead.
1st round: 1:50 12 reps
2nd round: 1:54 13 reps
3rd round: 1:52 10 reps
Total of 9 mins of work: 1500 meters rowed, 35 reps.
A2. Lean Away Hand over Hand Rope Pulls, 4 x 35 sec down & up, rest 2 min
+
15 min AMRAP
7 Power Snatch, 95#
7 HR Push Ups
7 Box Jump Overs, 24”
7 Double Unders
+
12-15 min easy run constant jog
A1: rings were full used a TRX band got 8, 7, 9, 9
A2: felt good a lot easier not sure if I'm doing these right. You want me going backwards to the ground or forward to the ground? Either way seems like it was more grip holding on then anything.
15 AMRAP: 6 rds 18 reps
After this is did a metcon of 3 min AMRAP 3 min break repeat for 3 rounds of 500m row and 95# ground to overhead.
1st round: 1:50 12 reps
2nd round: 1:54 13 reps
3rd round: 1:52 10 reps
Total of 9 mins of work: 1500 meters rowed, 35 reps.
Tuesday, December 15, 2015
Tuesday, December 15
10 min warm up track style/aerobic
+
5 x 100m <20 sec, rest 30 sec
+
5 x 200m <65 sec, rest 60 sec
+
5 x 400m < 2:10, rest 60 sec
+
A. Kang Squats, 3 x 5 reps, moderate, rest 2 min
B1. Hollow Hold, 3 x 60 sec, rest 30 sec
B2. Arch Body Hold, 3 x 60 sec, rest 30 sec
100m: 22 secs, MHR 157
100m: 21 secs, MHR 152
100m: 18 secs, MHR 162
100m: 19 secs, MHR 163
100m: 20 secs, MHR 172
200m: 51 secs, MHR 174
200m: 52 secs, MHR 173
200m: 54 secs, MHR 179
200m: 57 secs, MHR 179
200m: 53 secs, MHR 178
400m: 2:05 secs, MHR 177
400m: 2:07 secs, MHR 179
400m: 2:05 secs, MHR 181
400m: 2:11 secs, MHR 180
400m: 2:09 secs, MHR 181
A: 1st time doing these, used 65 pounds to work on proper technique.
B1: about 40 secs and my abs were burning
B2: felt okay was hard though
Update: my legs are very sore, kinda hurts to walk. Haven't done fast/speed work in awhile.
+
5 x 100m <20 sec, rest 30 sec
+
5 x 200m <65 sec, rest 60 sec
+
5 x 400m < 2:10, rest 60 sec
+
A. Kang Squats, 3 x 5 reps, moderate, rest 2 min
B1. Hollow Hold, 3 x 60 sec, rest 30 sec
B2. Arch Body Hold, 3 x 60 sec, rest 30 sec
100m: 22 secs, MHR 157
100m: 21 secs, MHR 152
100m: 18 secs, MHR 162
100m: 19 secs, MHR 163
100m: 20 secs, MHR 172
200m: 51 secs, MHR 174
200m: 52 secs, MHR 173
200m: 54 secs, MHR 179
200m: 57 secs, MHR 179
200m: 53 secs, MHR 178
400m: 2:05 secs, MHR 177
400m: 2:07 secs, MHR 179
400m: 2:05 secs, MHR 181
400m: 2:11 secs, MHR 180
400m: 2:09 secs, MHR 181
A: 1st time doing these, used 65 pounds to work on proper technique.
B1: about 40 secs and my abs were burning
B2: felt okay was hard though
Update: my legs are very sore, kinda hurts to walk. Haven't done fast/speed work in awhile.
Monday, December 14
A. Hang Squat Clean + Squat Clean + Front Squat + Jerk, build to max set in 15 min
+
16 min EMOM
1st- 10 Push Press @ 115#
2nd- 10 Inverted Bar Rows as fast as possible
+
10 rounds for time:
Run 200m
5 Toes to Bar **note if you get toes all the way to bar or not
5 Burpees
A: 185
EMOM: got 8 push presses on the last set felt heavy with 10 reps, rows felt good
10 rds for time: 19:24
+
16 min EMOM
1st- 10 Push Press @ 115#
2nd- 10 Inverted Bar Rows as fast as possible
+
10 rounds for time:
Run 200m
5 Toes to Bar **note if you get toes all the way to bar or not
5 Burpees
A: 185
EMOM: got 8 push presses on the last set felt heavy with 10 reps, rows felt good
10 rds for time: 19:24
Sunday, December 13, 2015
Saturday, December 12
Saturday- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ 4:15
rest 4 min
Run 400m, rest 60 sec x 4 @ 2:07
rest 4 min
Run 200m, rest 60 sec x 4 @ 1:00
+
A. Front Rack Walking Lunges, 3 x 10 steps, rest 2 min
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs **keep back leg off the ground- balance is part of what we’re working on here
800m: 4:16, MHR: 177, AHR 161
800m: 4:14, MHR: 188, AHR 175
Rest: HR dropped to 130, AHR 141
400m: 2:07, MHR 183, AHR 164
400m: 2:07, MHR 184, AHR 170
400m: 2:07, MHR 186, AHR 176
400m: 2:09, MHR 190, AHR 174
Rest: HR dropped to 134, AHR 148
200m: :59, MHR 180, AHR 162
200m: :54, MHR 185, AHR 169
200m: :56, MHR 186, AHR 169
200m: :52, MHR 186, AHR 170
Seemed like the most running I've done so far. I didn't cramp wasn't out of breath, run felt good
MHR: Max Heart Rate
AHR: Average Heart Rate
A: bar
B: 25# Dumbbells each hand felt wobble
Run 800m, rest 60 sec x 2 @ 4:15
rest 4 min
Run 400m, rest 60 sec x 4 @ 2:07
rest 4 min
Run 200m, rest 60 sec x 4 @ 1:00
+
A. Front Rack Walking Lunges, 3 x 10 steps, rest 2 min
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs **keep back leg off the ground- balance is part of what we’re working on here
800m: 4:16, MHR: 177, AHR 161
800m: 4:14, MHR: 188, AHR 175
Rest: HR dropped to 130, AHR 141
400m: 2:07, MHR 183, AHR 164
400m: 2:07, MHR 184, AHR 170
400m: 2:07, MHR 186, AHR 176
400m: 2:09, MHR 190, AHR 174
Rest: HR dropped to 134, AHR 148
200m: :59, MHR 180, AHR 162
200m: :54, MHR 185, AHR 169
200m: :56, MHR 186, AHR 169
200m: :52, MHR 186, AHR 170
Seemed like the most running I've done so far. I didn't cramp wasn't out of breath, run felt good
MHR: Max Heart Rate
AHR: Average Heart Rate
A: bar
B: 25# Dumbbells each hand felt wobble
Friday, December 11
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 2 Position Snatch (Knee Cap, Floor), 5 sets of complex building to heavy set, rest 2 min b/w sets
B. Push Ups- 25 Unbroken, rest 60 sec x 4 **PT test standard, as soon as you loose rhythm, call the set
C. Strict Pull Ups- 1/min for 7 min
D. Kip Swings, 5 x 10, rest 60 sec **focus on keeping body tight throughout. active shoulders, active hollow body to arch body.
+
20 min steady easy run
A: 105
B: 25, 25, 20, 16
C: working on hand spacing, struggled with these
D: felt okay
Run: good slow run
A. 2 Position Snatch (Knee Cap, Floor), 5 sets of complex building to heavy set, rest 2 min b/w sets
B. Push Ups- 25 Unbroken, rest 60 sec x 4 **PT test standard, as soon as you loose rhythm, call the set
C. Strict Pull Ups- 1/min for 7 min
D. Kip Swings, 5 x 10, rest 60 sec **focus on keeping body tight throughout. active shoulders, active hollow body to arch body.
+
20 min steady easy run
A: 105
B: 25, 25, 20, 16
C: working on hand spacing, struggled with these
D: felt okay
Run: good slow run
Tuesday, December 8, 2015
Monday, December 7
A: 205 caught it twice but on the first attempt didn't dip enough, dropped it and then retried it and got it.Monday- Cl&J tech work + UB Speed work + MAP 1
A. Clean & Split Jerks, build to tough single in 12 min
+
16 min EMOM
1st- 8 Push Press @ 115#
2nd- 8 Inverted Bar Rows as fast as possible
+
10 rounds for time:
Run 200m
10 Burpees
EMOM: felt good grip started to go on the inverted rows but finished them
10 rds for time: 22:24
Saturday, December 5, 2015
Saturday, December 5
Bad run day
800m: 4:11 max heart rate 179
800m: 4:17 max heart rate 184
Rest: heart rate got down to 130
800m: 4:26 max heart rate 189 (side started cramping)
800m: 4:30 max heart rate 184
A: used the bar all sets
B: used 20 Dumbbells felt better instead of just having my back leg suspended in the air I placed it on the ground to help with stability
Friday, December 4
A: 75, 85, 95, 105, 115Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 5 sets of complex building to heavy set, rest 2 min b/w sets **yes again
B. Push Ups- Max Unbroken, rest 60 sec x 3 **PT test standard, as soon as you loose rhythm, call the set
C. Strict Pull Ups- 1/min for 5 min
D. Kip Swings, 5 x 10, rest 60 sec **focus on keeping body tight throughout. active shoulders, active hollow body to arch body.
+
20 min steady easy run
B: 26, 20, 21 (put a yoga block under my chest as soon as my chest hit the block, I went back up. When I started to slow down, I stopped the set).
C: got all 5 felt good, even tho I took a minute rest b/w most I've done in oneday.
D: felt good shoulders didn't hurt at all
Wednesday, December 2, 2015
Wednesday, December 2
A1. Push Press @ 20X1, 4 sets to 1RM
A2. Lean Away Hand over Hand Rope Pulls, 4 x 30 sec down & up, rest 2 min
+
14 min AMRAP
50 Cal Row
30 Toes to Bar
50 Wall Ball, 20#
30 Double Unders
+
12-15 min easy run constant jog
A1: 195
A2: grip was slipping, might be the rope or I need gloves
AMRAP:
Got 1 full round and 1 calorie on the row
On Toes to bar I ended up breaking them down to 2 at a time before dropping off the bar
On Saturday, I cycled off all my supplements except multi vitamins. I could really feel the affect of that this week. I'm hoping it will break through my plateau that I've hit on the weight loss. I've never cycled off them in 6 months.
A2. Lean Away Hand over Hand Rope Pulls, 4 x 30 sec down & up, rest 2 min
+
14 min AMRAP
50 Cal Row
30 Toes to Bar
50 Wall Ball, 20#
30 Double Unders
+
12-15 min easy run constant jog
A1: 195
A2: grip was slipping, might be the rope or I need gloves
AMRAP:
Got 1 full round and 1 calorie on the row
On Toes to bar I ended up breaking them down to 2 at a time before dropping off the bar
On Saturday, I cycled off all my supplements except multi vitamins. I could really feel the affect of that this week. I'm hoping it will break through my plateau that I've hit on the weight loss. I've never cycled off them in 6 months.
Tuesday, December 1
10 min warm up track style/aerobic
+
4 x Run 400m @ 2:00, rest 30 sec
rest 4 min
x 2
(8 x 400m total)
+
A. Front Squat @ 30X1, 3 x 3 reps, rest 2 min building, last 2 sets hard
B. Good Mornings @ 3030, 3 x 8-10 reps, rest 2 min
C1. Hollow Hold, 3 x 45 sec, rest 30 sec
C2. Arch Body Hold, 3 x 45 sec, rest 30 sec
Runs sucked this morning, averaged a little over 2:00
Heart rate dropped fast but got up to around 171 on the runs
A: 195, 205, 215
B: used 95#'s for all sets
C1: first 1 was fine next two sets were a struggle
C2: first set was hard the next two was even harder did get the full 45 secs on the third.
+
4 x Run 400m @ 2:00, rest 30 sec
rest 4 min
x 2
(8 x 400m total)
+
A. Front Squat @ 30X1, 3 x 3 reps, rest 2 min building, last 2 sets hard
B. Good Mornings @ 3030, 3 x 8-10 reps, rest 2 min
C1. Hollow Hold, 3 x 45 sec, rest 30 sec
C2. Arch Body Hold, 3 x 45 sec, rest 30 sec
Runs sucked this morning, averaged a little over 2:00
Heart rate dropped fast but got up to around 171 on the runs
A: 195, 205, 215
B: used 95#'s for all sets
C1: first 1 was fine next two sets were a struggle
C2: first set was hard the next two was even harder did get the full 45 secs on the third.
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