Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd RING Push Ups, 5 x 5-6, rest 5 sec
A2. Plyo Push Ups, 5 x AMRAP in 25 sec, rest 20 sec
A3. Strict Pull Up @ 50A0, 5 x 2 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 5 x 6-8, rest 60 sec
+
3 sets @ high effort
15 Power Snatch, 55#
Row 45 Cals
rest 90 sec b/w sets
+
12-15 min easy run constant jog
A1: used 10# plate
A2: 13, 15, 20, 21, 17
A3: did good till the 3rd set then had to use the box on the 2nd reps for the rest
A4: hard and felt awkward felt it in my forearms
1 set: 3:59
2 set: 4:30
3 set: 4:23
Time is without the 90 sec break back and forearms were burning, my legs on the row were fatigued, still felt the run yesterday.
Run was okay the wind was strong and cold almost took my breath away.
Wednesday, February 24, 2016
Tuesday, February 23, 2016
Tuesday, February 23
Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 4
rest 5 min
Run 400m, rest 45 sec x 4
rest 4 min
Run 200m, rest 30 sec x 10
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 4 x 3, rest 90 sec **keep tempo including just 1 sec at top
800m: 4:37 MHR 158
800m: 4:25 MHR 163
800m: 4:21 MHR 174
800m: 4:02 MHR 181
Rest 5: heart rate dropped down to 115
400m: 1:57 MHR 174
400m: 1:57 MHR 178
400m: 1:56 MHR 186
400m: 1:55 MHR 185
Rest 4: Heart rate dropped to 120
200m: :53 MHR 185
200m: :54 MHR 187
200m: :49 MHR 191
200m: :52 MHR 178
200m: :58 MHR 175
200m: :57 MHR 176
200m: :59 MHR 173
200m: :56 MHR 175
200m: :59 MHR 177
200m: :58 MHR 179
A: 115 all reps felt a lot better after stretching and rolling my quads.
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 4
rest 5 min
Run 400m, rest 45 sec x 4
rest 4 min
Run 200m, rest 30 sec x 10
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 4 x 3, rest 90 sec **keep tempo including just 1 sec at top
800m: 4:37 MHR 158
800m: 4:25 MHR 163
800m: 4:21 MHR 174
800m: 4:02 MHR 181
Rest 5: heart rate dropped down to 115
400m: 1:57 MHR 174
400m: 1:57 MHR 178
400m: 1:56 MHR 186
400m: 1:55 MHR 185
Rest 4: Heart rate dropped to 120
200m: :53 MHR 185
200m: :54 MHR 187
200m: :49 MHR 191
200m: :52 MHR 178
200m: :58 MHR 175
200m: :57 MHR 176
200m: :59 MHR 173
200m: :56 MHR 175
200m: :59 MHR 177
200m: :58 MHR 179
A: 115 all reps felt a lot better after stretching and rolling my quads.
Monday, February 22, 2016
Monday, February 22
Monday- Cl&J tech work + UB Speed work + MAP 1
A. Clean & Push Jerk, 1/min for 10 min, 70-80%- perfect technique
B. Snatch, 1/min for 10 min, 70-80% **full squat- focus on perfect technique
+
14 min EMOM
1st- 3 Strict Press @ 75% 1RM **estimate
2nd- 3 Strict Pull Ups **put feet on box for assistance if needed
+
For time:
21-15-9
Wallball, 20#
Box Jumps, 20”
Burpees to 6”
Double Unders
+
2 min rest
+
Run 800m @ 85%
rest 1 min
Run 800m @ 85%
A: 165
B: 95
EMOM:
1: 100
2: first set did all three all the next sets did the first one unassisted all the rest were assisted
For Time: 13:38 felt wiped out, bottom of my feet were cramping, thighs hurt from A and B
800m x 2 felt good, no issues
A. Clean & Push Jerk, 1/min for 10 min, 70-80%- perfect technique
B. Snatch, 1/min for 10 min, 70-80% **full squat- focus on perfect technique
+
14 min EMOM
1st- 3 Strict Press @ 75% 1RM **estimate
2nd- 3 Strict Pull Ups **put feet on box for assistance if needed
+
For time:
21-15-9
Wallball, 20#
Box Jumps, 20”
Burpees to 6”
Double Unders
+
2 min rest
+
Run 800m @ 85%
rest 1 min
Run 800m @ 85%
A: 165
B: 95
EMOM:
1: 100
2: first set did all three all the next sets did the first one unassisted all the rest were assisted
For Time: 13:38 felt wiped out, bottom of my feet were cramping, thighs hurt from A and B
800m x 2 felt good, no issues
Wednesday, February 17, 2016
Saturday, February 15
Saturday- Run Aerobic intervals + LB CP work
PT Run Test
1.5 mile run for time:
+
A. Goblet Squats @ 3010, 3 x 10 reps, rest 90 sec
B. Single Leg Dead Lift w/ BB @ 3030, 3 x 10/leg, rest 60 sec b/w legs
1.5 mile run 12:23
Heart rate average was 174, max heart rate was 198, average pace was 8:14, fastest pace was 7:06
Was breathing pretty hard at the last lap was also my fastest lap. I immediately walked a 400 to cool down, when I got to the end of the 400 my heart rate had already dropped to 115.
Fastest 1.5 since 2007
A: 36# KB
B: used a barbell
PT Run Test
1.5 mile run for time:
+
A. Goblet Squats @ 3010, 3 x 10 reps, rest 90 sec
B. Single Leg Dead Lift w/ BB @ 3030, 3 x 10/leg, rest 60 sec b/w legs
1.5 mile run 12:23
Heart rate average was 174, max heart rate was 198, average pace was 8:14, fastest pace was 7:06
Was breathing pretty hard at the last lap was also my fastest lap. I immediately walked a 400 to cool down, when I got to the end of the 400 my heart rate had already dropped to 115.
Fastest 1.5 since 2007
A: 36# KB
B: used a barbell
February 14, friday
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. Overhead Squat, 4 x 4 tough reps, rest 2 min
B. Front Rack RFE Split Squat @ 3010, 4 x 7/leg
C. Push Ups- 1 x AMRAP in 2 min **PT test standards
D. Pendlay Row @ 20X0, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest 60 sec
+
15 min run Z2
A: worked up to 125
B: 65#
C: used a yoga block knees not allowed to touch the ground but cannot sag or go up in the air. Did 49
D: dropped to 90# with the 2 second holds
A. Overhead Squat, 4 x 4 tough reps, rest 2 min
B. Front Rack RFE Split Squat @ 3010, 4 x 7/leg
C. Push Ups- 1 x AMRAP in 2 min **PT test standards
D. Pendlay Row @ 20X0, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest 60 sec
+
15 min run Z2
A: worked up to 125
B: 65#
C: used a yoga block knees not allowed to touch the ground but cannot sag or go up in the air. Did 49
D: dropped to 90# with the 2 second holds
Wednesday, February 10, 2016
Wednesday, February 10
Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd Push Ups, 5 x 4-5, rest 5 sec
A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 5 x 4 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 5 x 6-8, rest 60 sec
+
12 min AMRAP
12 Wallball, 20#
5 Toes to Bar
12 Box Jumps, 24”
5 Pull Ups
+
12-15 min easy run constant jog
A1: used a 15# completed all reps
A2: 19, 17, 16, 16, 17
A3: did all reps felt it in my lats
A4: felt better but was still a struggle
12 AMRAP:
4 rds and 24 reps. Kipped the pull ups
Tuesday, February 9
Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 4
rest 5 min
Run 400m, rest 45 sec x 5
rest 4 min
Run 200m, rest 30 sec x 6
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 4 x 5, rest 90 sec **keep tempo including just 1 sec at top
Will update on Thursday morning missed a day
Will update on Thursday morning missed a day
Monday, February 8
Monday- Cl&J tech work + UB Speed work + MAP 1
A. Clean Deadlift + Hang Clean + Clean + Jerk, build to max in 12 min
+
14 min EMOM
1st- 3 Strict Press @ 70% 1RM **estimate
2nd- 3 Strict Pull Ups **put feet on box for assistance if needed
+
For time:
Thrusters, 75#
Lateral Burpees over Bar
+
2 min rest
+
Run 800m @ 85%
rest 1 min
Run 800m @ 85%
A: worked up to 165 didn't use a belt and kept control of the bar going down each time
14 EMOM:
1: 95#
2: felt like the best I've ever done, didn't use the box that much
For Time:
15:05 stepped over the bar some of the time
Saturday, February 6
Saturday- Run Aerobic intervals + LB CP work
EMOM 10 min - Run 100m @ 90%
res 5 min
Run 200m, rest 30 sec x 10
rest 5 min
Run 800m rest 1:30 min x 3
+
A. Goblet Squats @ 3010, 3 x 10 reps, rest 90 sec
B. Single Leg Dead Lift w/ BB @ 3030, 3 x 10/leg, rest 60 sec b/w legs
Used my regular watch
EMOM: did most runs around 20 secs
200m: averaged around 55 secs
800m: averaged around 4:30
A: used a 36# KB burnt think my legs were wore out from the EMOM
B: used the bb felt like I had better control wasn't as wobbly
Friday, February 5
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. Overhead Squat, 3 x 5 tough reps, rest 2 min
B. Front Rack RFE Split Squat @ 3010, 4 x 8/leg
C1. Push Ups- 4 x AMRAP Unbroken **15# on back, rest 20 sec
C2. Pendlay Row @ 20X0, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest 60 sec
+
15 min run Z2
A: 95, 105, 115
B: 70#
C1: 21, 18, 16, 17
C2: 115 felt arms burning, left elbow was hurting like I had tendinitis
Wednesday, February 3, 2016
Wednesday February 3
A1. Wtd Push Ups, 5 x 6-8, rest 5 sec
A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 5 x 4 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 5 x 6-8, rest 60 sec
+
14 min AMRAP
100 Double Unders
50 Burpees
+
12-15 min easy run constant jog
A1: completed all with 20#
A2: 18, 14, 13, 12, 13
A3: felt good arms were still sore a little from Monday
A4: getting better at these
14 AMRAP: 1 rd and 74 reps
Run: only got 8 mins in it was raining and I stopped when it started to lightning
A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 5 x 4 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 5 x 6-8, rest 60 sec
+
14 min AMRAP
100 Double Unders
50 Burpees
+
12-15 min easy run constant jog
A1: completed all with 20#
A2: 18, 14, 13, 12, 13
A3: felt good arms were still sore a little from Monday
A4: getting better at these
14 AMRAP: 1 rd and 74 reps
Run: only got 8 mins in it was raining and I stopped when it started to lightning
Tuesday, February 2
10 min warm up track style/aerobic
+
Run 800m, rest 60 sec x 5
rest 5 min
Run 400m, rest 45 sec x 5
rest 4 min
Run 200m, rest 30 sec x 5
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 4 x 7, rest 90 sec **keep tempo including just 1 sec at top
800m: 4:27, MHR 167
800m: 4:27, MHR 176
800m: 4:33, MHR 180
800m: 4:34, MHR 184
800m: 4:33, MHR 187
Rest: HR got down to 110
400m: 1:58, MHR 186
Got called into work didn't finish the rest.
+
Run 800m, rest 60 sec x 5
rest 5 min
Run 400m, rest 45 sec x 5
rest 4 min
Run 200m, rest 30 sec x 5
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 4 x 7, rest 90 sec **keep tempo including just 1 sec at top
800m: 4:27, MHR 167
800m: 4:27, MHR 176
800m: 4:33, MHR 180
800m: 4:34, MHR 184
800m: 4:33, MHR 187
Rest: HR got down to 110
400m: 1:58, MHR 186
Got called into work didn't finish the rest.
Monday, February 1
A. Power Clean + Hang Squat Clean + Jerk, build to max in 12 min
+
14 min EMOM
1st- 3 Strict Press @ 65% 1RM **estimate
2nd- 3 Strict Pull Ups **put feet on box for assistance if needed
+
For time:
21-18-15-12-9-6-3
DB Thrusters, 35#/H
Box Jumps, 24” step down
+
2 min rest
+
Run 800m @ 85%
rest 1 min
Run 800m @ 85%
A: 185 dis 205 but dropped it on the hang squat
14 EMOM: best I've done on the pull ups
For Time: 18:23
800m: 4:50
800m: 4:45
+
14 min EMOM
1st- 3 Strict Press @ 65% 1RM **estimate
2nd- 3 Strict Pull Ups **put feet on box for assistance if needed
+
For time:
21-18-15-12-9-6-3
DB Thrusters, 35#/H
Box Jumps, 24” step down
+
2 min rest
+
Run 800m @ 85%
rest 1 min
Run 800m @ 85%
A: 185 dis 205 but dropped it on the hang squat
14 EMOM: best I've done on the pull ups
For Time: 18:23
800m: 4:50
800m: 4:45
Saturday, January 30
EMOM 10 min - Run 100m @ 90%
res 5 min
Run 200m, rest 30 sec x 12
rest 5 min
Run 800m rest 1:30 min x 3
+
A. Goblet Squats @ 3030, 3 x 10 reps, rest 90 sec
B. Single Leg Dead Lift w/ BB @ 3030, 3 x 10/leg, rest 60 sec b/w legs
Treadmill run
A: 30# db
B: 25# db each hand
res 5 min
Run 200m, rest 30 sec x 12
rest 5 min
Run 800m rest 1:30 min x 3
+
A. Goblet Squats @ 3030, 3 x 10 reps, rest 90 sec
B. Single Leg Dead Lift w/ BB @ 3030, 3 x 10/leg, rest 60 sec b/w legs
Treadmill run
A: 30# db
B: 25# db each hand
Friday, January 29
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. DB Hang Snatch, 5 x 5, heavy as possible
B. DB RFE Split Squat @ 3030, 4 x 10/leg
C1. Push Ups- 4 x AMRAP Unbroken, rest 20 sec
C2. Pendlay Row @ 20X2, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest as needed to go unbroken on push ups
+
15 min run Z2
A: 40#
B: 25# each hand felt the burn
C1: 30, 28, 29, 26, 25
C2: 30# each hand
Treadmill run
A. DB Hang Snatch, 5 x 5, heavy as possible
B. DB RFE Split Squat @ 3030, 4 x 10/leg
C1. Push Ups- 4 x AMRAP Unbroken, rest 20 sec
C2. Pendlay Row @ 20X2, 4 x 8-10, **make sure keeping tempo w/ 2 sec at top and 2 sec down, rest as needed to go unbroken on push ups
+
15 min run Z2
A: 40#
B: 25# each hand felt the burn
C1: 30, 28, 29, 26, 25
C2: 30# each hand
Treadmill run
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