A. Push Press, 5 x build to 1RM
B1. Bar Dips @ 30X3, 4 x 3-5 reps, rest 45 sec
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause **note how much weight you add if any
+
Bike 60 sec @ 70%
Bike 40 sec @ 80%
Bike 20 sec @ 90% aerobic
x 2
+
rest 3-4 min
Bike 10 min TT
**note avg watt, avg HR, total distance
**if your bike doesn’t measure, Do a 2k Row TT
+
10 min easy jog
A: Worked up to 155
B1: didnt have a dip bar so I used two bars on squat racks and pulled them close to make parallel bars. Could only get 1 so I used the box to assist me, I've never been good at these
B2: did the first set then added 15 pounds for the 2nd and 3rd set start going down to fast so on the fourth set I used no weight.
Bike 60 sec: 136 MHR
Bike 40 sec: 138 MHR
Bike 20 sec: 142 MHR
Bike 60 sec: 148 MHR, Took a one min break then started back
Bike 40 sec: 135 MHR
Bike 20 sec: 130 MHR
Row 2k: 8:32 total time
AHR 157 MHR 178
AHR= average heart rate, MHR= max heart rate
Tuesday, November 3, 2015
Monday, November 2
A. Power Snatch, build to 1RM **Power means NOT going below parallel
B. Power Clean, build to 1RM **power means NOT below parallel
C1. Good Morning @ 3030, 4 x 6-8, rest 20 sec moderate weight
C2. Broad Jump, 4 x 2 reps, rest 2 min
D. Hollow Hold, accumulate 2 min for time:
A: Worked up to 135
B: Worked up to 205. (PR)
C1: did 4x6 @ 95#'s
C2: average around 6 feet each jump
D: 2 mins went faster than I thought felt good
B. Power Clean, build to 1RM **power means NOT below parallel
C1. Good Morning @ 3030, 4 x 6-8, rest 20 sec moderate weight
C2. Broad Jump, 4 x 2 reps, rest 2 min
D. Hollow Hold, accumulate 2 min for time:
A: Worked up to 135
B: Worked up to 205. (PR)
C1: did 4x6 @ 95#'s
C2: average around 6 feet each jump
D: 2 mins went faster than I thought felt good
Saturday, October 31
Row 10 sec ALL OUT, rest 2 min x 3 **note fastest pace/500m achieved
+
Row 60 sec @ 2:10/500m
Row 30 sec @ 2:05/500m
Row 30 sec @ 2:00/500m
x 2
+
Row 30 min TT:
**note avg HR, avg Pace/500m, total distance
Row all out fastest pace
1: 1:37 pace 118 max heart rate (MHR)
2: 1:29 pace 134 MHR
3: 1:26 pace 133 MHR
Met all pace times for 60, 30 and 30 seconds
Row 30 min
@ 5 mins HR was 144
@ 10 mins HR was 148
@ 15 mins HR was 147
@ 20 mins HR was 161 back start cramping up just pushed through it
@ 25 mins HR was 154
@ 30 mins HR was 176
Total distance was 6664 (if the last number would have been a 6, I would have redone the whole thing) I wasn't gonna end it on all 6's
Average heart rate 146 MHR was 176
Averaged between 2:10 and 2:20 most of the time
+
Row 60 sec @ 2:10/500m
Row 30 sec @ 2:05/500m
Row 30 sec @ 2:00/500m
x 2
+
Row 30 min TT:
**note avg HR, avg Pace/500m, total distance
Row all out fastest pace
1: 1:37 pace 118 max heart rate (MHR)
2: 1:29 pace 134 MHR
3: 1:26 pace 133 MHR
Met all pace times for 60, 30 and 30 seconds
Row 30 min
@ 5 mins HR was 144
@ 10 mins HR was 148
@ 15 mins HR was 147
@ 20 mins HR was 161 back start cramping up just pushed through it
@ 25 mins HR was 154
@ 30 mins HR was 176
Total distance was 6664 (if the last number would have been a 6, I would have redone the whole thing) I wasn't gonna end it on all 6's
Average heart rate 146 MHR was 176
Averaged between 2:10 and 2:20 most of the time
Friday, October 30, 2015
Friday, October 30
A. OHS @ 21X1, build to 1RM
B. Snatch, build to 1RM
C1. CG Bench Press @ 20X1, 5 x 1.1.1.1, rest 30 sec **a (.) means rack it for 10-15 sec, not holding it
C2. Inverted Bar Rows @ 30X2, 5 x 6-8, rest 2 min
D. Lying Tuck Ups, 70 reps accumulated, controlled as possible
A: Got up to 165, I was leaning forward a lot on the way up, so I stopped there it's still a PR for me tho
B: Got up to 125, caught 135 at the bottom but felt my back pop. Not as in injury or pain but like an adjustment at the chiropractors office. I stopped there didn't go any higher think I should have tightened my core more. Felt like a lot of weight coming down on me. I was working on getting under it and at the bottom fast.
C1: got up to 175 and did all four reps (also a PR)
C2: did 5x8 felt good completed all grip was still good.
D: Finished all without killing my abs did sets of 10 these also felt the best yet. Overall today was a good day.
B. Snatch, build to 1RM
C1. CG Bench Press @ 20X1, 5 x 1.1.1.1, rest 30 sec **a (.) means rack it for 10-15 sec, not holding it
C2. Inverted Bar Rows @ 30X2, 5 x 6-8, rest 2 min
D. Lying Tuck Ups, 70 reps accumulated, controlled as possible
A: Got up to 165, I was leaning forward a lot on the way up, so I stopped there it's still a PR for me tho
B: Got up to 125, caught 135 at the bottom but felt my back pop. Not as in injury or pain but like an adjustment at the chiropractors office. I stopped there didn't go any higher think I should have tightened my core more. Felt like a lot of weight coming down on me. I was working on getting under it and at the bottom fast.
C1: got up to 175 and did all four reps (also a PR)
C2: did 5x8 felt good completed all grip was still good.
D: Finished all without killing my abs did sets of 10 these also felt the best yet. Overall today was a good day.
Thursday, October 29, 2015
Thursday, October 28
A1. Box Squat to 12” box @ 11X1, 4 x 3-5 reps, rest 45 sec **focus on keeping shins vertical and sitting way back on heels.
A2. Ring Push Ups @ 22X2, 4 x 6-8 reps, rest 45 sec **add weight on back if possible
+
Row 350 @ 95% effort **don’t bend knee passed 90 degrees
30 sec FLR on Rings
rest 2 min
x 5
A1: no issues
A2: did 4x8
Row times
1: 1:22
2: 1:15
3: 1:14
4: 1:15
5: 1:13
All holds felt better felt it a little in the center of my abs this time.
A2. Ring Push Ups @ 22X2, 4 x 6-8 reps, rest 45 sec **add weight on back if possible
+
Row 350 @ 95% effort **don’t bend knee passed 90 degrees
30 sec FLR on Rings
rest 2 min
x 5
A1: no issues
A2: did 4x8
Row times
1: 1:22
2: 1:15
3: 1:14
4: 1:15
5: 1:13
All holds felt better felt it a little in the center of my abs this time.
Wednesday, October 28, 2015
Wednesday, October 27
A. Wall Walks, 5 x 3 reps, rest 2 min **hold 30 sec after 3rd rep each set
B1. Press @ 30X3, 4 x 3-5 reps, rest 45 sec
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause
+
Air Bike 5 min high consistent pace **25-50 watts higher than last week
rest 60 sec
x 3
+
Air Bike 2 min high consistent pace *25-50 watts higher than last week
rest 30 sec
x 3
+
10 min easy jog
A: Shoulders felt horrible today, all holds were closer 20-25 not 30
B1: strict, no belt warmed up did 75, 85, 95, 105
B2: negatives felt good today
Air bike: quads were on fire. Legs were actually a little wobbly when I finished
Jog: light jog felt great after the bike
After looking at my workout for the blog. I notice I did last weeks Tuesday's workout out and not the prescribed one for this week. Sorry must have copied the wrong one down from my phone.
B1. Press @ 30X3, 4 x 3-5 reps, rest 45 sec
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause
+
Air Bike 5 min high consistent pace **25-50 watts higher than last week
rest 60 sec
x 3
+
Air Bike 2 min high consistent pace *25-50 watts higher than last week
rest 30 sec
x 3
+
10 min easy jog
A: Shoulders felt horrible today, all holds were closer 20-25 not 30
B1: strict, no belt warmed up did 75, 85, 95, 105
B2: negatives felt good today
Air bike: quads were on fire. Legs were actually a little wobbly when I finished
Jog: light jog felt great after the bike
After looking at my workout for the blog. I notice I did last weeks Tuesday's workout out and not the prescribed one for this week. Sorry must have copied the wrong one down from my phone.
Tuesday, October 27, 2015
Tuesday, October 27
Monday's workout
A. 3-Position Snatch (High hang, above Knee, Below Knee), build to a tough set, **high hang, torso should stay vertical.
B. Power Clean x 1/90 sec for 10 sets @ 75-90% 1RM off feel
C1. Good Morning @ 3030, 4 x 6-8, rest 20 sec moderate weight
C2. Broad Jump, 4 x 2 reps, rest 2 min
D. Hollow Hold, 5 x 45 sec rest as needed to stay unbroken
A: Worked up to 95, for some reason I had trouble dropping into the catch position after I hit 85 pounds. Caught all positions at the bottom. Did not wear a belt.
B: power cleans felt good caught all in the full squat position worked up to and did 165 for 10 reps
C1: not sure if I've done weighted good mornings before, did 4 sets of 7 at 75#'s
C2: 1st time I did broad jumps averaged about 6 feet each jump
D: hollow hold felt better today around 40 seconds started feeling a little fatigue in the upper thigh possible hip flexor area.
After this mornings workout I did the following:
4 rounds for time
12 renegade rows with 40# Dumbbells
400 m run
Total time 11:42
A. 3-Position Snatch (High hang, above Knee, Below Knee), build to a tough set, **high hang, torso should stay vertical.
B. Power Clean x 1/90 sec for 10 sets @ 75-90% 1RM off feel
C1. Good Morning @ 3030, 4 x 6-8, rest 20 sec moderate weight
C2. Broad Jump, 4 x 2 reps, rest 2 min
D. Hollow Hold, 5 x 45 sec rest as needed to stay unbroken
A: Worked up to 95, for some reason I had trouble dropping into the catch position after I hit 85 pounds. Caught all positions at the bottom. Did not wear a belt.
B: power cleans felt good caught all in the full squat position worked up to and did 165 for 10 reps
C1: not sure if I've done weighted good mornings before, did 4 sets of 7 at 75#'s
C2: 1st time I did broad jumps averaged about 6 feet each jump
D: hollow hold felt better today around 40 seconds started feeling a little fatigue in the upper thigh possible hip flexor area.
After this mornings workout I did the following:
4 rounds for time
12 renegade rows with 40# Dumbbells
400 m run
Total time 11:42
Monday, October 26, 2015
Monday, October 26
I was out of town at a wedding so this morning I did Friday's and this evening I did Saturdays.
Friday- Snatch work + Pulls + UB Push/Pull + Core
A. Snatch Push Press + OHS @ 20X2, build to tough single
B. Snatch High Pull, 3, 3, 3, 3 reps, rest 2-3 min **pause 2 sec @ knee cap focus on hips/knees back
C1. CG Bench Press @ 20X1, 5 x 2.2.2, rest 30 sec
C2. Inverted Bar Rows @ 30X2, 5 x 6-8, rest 2 min
D. Lying Tuck Ups, 70 reps accumulated, controlled as possible
A: warmed up then did 55, 65, 75, 85, 85, 95, 105
B: warmed up then did 95, 105, 115, 125
C1: warmed up then did 85, 95, 105, 115, 125. I did 2 paused, 2 paused, 2 more total of 6 reps before reracking the weight. Felt like I was struggling.
C2: did 5x6 forearms did hurt that much
D: did sets of 10 till 30, then sets of 5, when I got to 60 I did sets of 2 and were burning a lot
Saturday-
3 rounds
Row 500m @ 2:02
10 Burpees
30 sec FLR on Rings
rest 60 sec b/w sets
+
3 rounds
Row 500m @ 2:02/500m- damper 5
12 Wall Ball, 20#
50’ Reverse Bear Crawl
rest 60 sec b/w sets
1: 3:30 damper was set on 8
2: 3:28 damper was set on 8, abs were starting to burn
3: 3:25 damper was set on 8, abs were on fire
Big class didn't have room for the reverse bear crawl and it was storming outside so I wasn't able to do them time below is just the row and wall balls. Damper was set on 5, had a hard time keeping a 2:02 pace seemed like it was more of a 205-210 pace. All wall ball sets went unbroken.
1: 2:43
2: 2:40
3: 2:41
Friday- Snatch work + Pulls + UB Push/Pull + Core
A. Snatch Push Press + OHS @ 20X2, build to tough single
B. Snatch High Pull, 3, 3, 3, 3 reps, rest 2-3 min **pause 2 sec @ knee cap focus on hips/knees back
C1. CG Bench Press @ 20X1, 5 x 2.2.2, rest 30 sec
C2. Inverted Bar Rows @ 30X2, 5 x 6-8, rest 2 min
D. Lying Tuck Ups, 70 reps accumulated, controlled as possible
A: warmed up then did 55, 65, 75, 85, 85, 95, 105
B: warmed up then did 95, 105, 115, 125
C1: warmed up then did 85, 95, 105, 115, 125. I did 2 paused, 2 paused, 2 more total of 6 reps before reracking the weight. Felt like I was struggling.
C2: did 5x6 forearms did hurt that much
D: did sets of 10 till 30, then sets of 5, when I got to 60 I did sets of 2 and were burning a lot
Saturday-
3 rounds
Row 500m @ 2:02
10 Burpees
30 sec FLR on Rings
rest 60 sec b/w sets
+
3 rounds
Row 500m @ 2:02/500m- damper 5
12 Wall Ball, 20#
50’ Reverse Bear Crawl
rest 60 sec b/w sets
1: 3:30 damper was set on 8
2: 3:28 damper was set on 8, abs were starting to burn
3: 3:25 damper was set on 8, abs were on fire
Big class didn't have room for the reverse bear crawl and it was storming outside so I wasn't able to do them time below is just the row and wall balls. Damper was set on 5, had a hard time keeping a 2:02 pace seemed like it was more of a 205-210 pace. All wall ball sets went unbroken.
1: 2:43
2: 2:40
3: 2:41
Wednesday, October 21, 2015
Wednesday, October 21
A1. Box Squat to 12” box @ 11X1, 4 x 4-6 reps, rest 45 sec **focus on keeping shins vertical and sitting way back on heels.
A2. Ring Push Ups @ 22X2, 4 x 4-6 reps, rest 45 sec **add weight on back if possible
+
Row 300 @ 95% effort **don’t bend knee passed 90 degrees
30 sec FLR on Rings
rest 2 min
x 5
A1: felt good did some knee and hip mobility before I started
A2: did 4x6 no weight. After I completed my rowing, I went back immediately after the FLR and did 1 more set of 6 reps with a 10 pound plate on my back and it felt good.
Rower:
Total time on rower below, pulled hard keeping my knees from bending. Started feeling a little fatigue in my Brachioradialis muscles from pulling so hard.
1: 1:16
2: 1:12
3: 1:17
4: 1:15
5: 1:09
A2. Ring Push Ups @ 22X2, 4 x 4-6 reps, rest 45 sec **add weight on back if possible
+
Row 300 @ 95% effort **don’t bend knee passed 90 degrees
30 sec FLR on Rings
rest 2 min
x 5
A1: felt good did some knee and hip mobility before I started
A2: did 4x6 no weight. After I completed my rowing, I went back immediately after the FLR and did 1 more set of 6 reps with a 10 pound plate on my back and it felt good.
Rower:
Total time on rower below, pulled hard keeping my knees from bending. Started feeling a little fatigue in my Brachioradialis muscles from pulling so hard.
1: 1:16
2: 1:12
3: 1:17
4: 1:15
5: 1:09
Tuesday, October 20
A. Wall Walks, 5 x 3 reps, rest 2 min **hold 30 sec after 3rd rep each set
B1. Press @ 30X3, 4 x 3-5 reps, rest 45 sec **go lighter and keep it a press
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause
+
Air Bike 5 min high consistent pace **25-50 watts higher than last week
rest 60 sec
x 3
+
Air Bike 2 min high consistent pace *25-50 watts higher than last week
rest 30 sec
x 3
+
10 min easy jog
A: walk walks 5x3 last two sets were for 20 sec holds, felt horrible on these today
B1: warmed up then did 65, 75, 85, 95 stayed in the strict press,
B2: felt stronger on these today
Air bike did hard pace for all sets, console still broke.
Real light jog felt good to semi run again.
B1. Press @ 30X3, 4 x 3-5 reps, rest 45 sec **go lighter and keep it a press
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause
+
Air Bike 5 min high consistent pace **25-50 watts higher than last week
rest 60 sec
x 3
+
Air Bike 2 min high consistent pace *25-50 watts higher than last week
rest 30 sec
x 3
+
10 min easy jog
A: walk walks 5x3 last two sets were for 20 sec holds, felt horrible on these today
B1: warmed up then did 65, 75, 85, 95 stayed in the strict press,
B2: felt stronger on these today
Air bike did hard pace for all sets, console still broke.
Real light jog felt good to semi run again.
Monday, October 19, 2015
Monday, October 19
A. 3-Position Power Snatch (High hang, above Knee, Below Knee), build to a tough set, **high hang, torso should stay vertical.
B. Clean Pulls x 2/90 sec for 10 sets @ 90-100% 1RM
C. Russian KB Swings, 4 x 20 reps, rest 60 sec **heavy
D. Hollow Hold, 5 x 35 sec rest as needed to stay unbroken
A: warmed up then did 65, 75, 85, 95, 105 kept hook grip first time tried it on the snatch grip horrible on my thumbs
B: warmed up to 155 kept it at 155 for all 10 sets
C: went unbroken on all sets used a 32kb
D: holds went well last two sets really burned
B. Clean Pulls x 2/90 sec for 10 sets @ 90-100% 1RM
C. Russian KB Swings, 4 x 20 reps, rest 60 sec **heavy
D. Hollow Hold, 5 x 35 sec rest as needed to stay unbroken
A: warmed up then did 65, 75, 85, 95, 105 kept hook grip first time tried it on the snatch grip horrible on my thumbs
B: warmed up to 155 kept it at 155 for all 10 sets
C: went unbroken on all sets used a 32kb
D: holds went well last two sets really burned
Saturday, October 17
Friday, October 16
A. Snatch Push Press @ 20X2, 6 x 2 reps, rest 2-3 min **video, you grip should not be a factor here, lowering it down to you neck
B. Snatch Dead Lift w/ Pause, 6 x 2 reps, rest 2-3 min **pause 2 sec @ knee cap focus on hips/knees back
C1. CG Bench Press @ 20X1, 5 x 2.2.2.2, rest 30 sec
C2. Inverted Bar Rows @ 30X2, 5 x 6-8, rest 2 min
D. Lying Tuck Ups, 60 reps accumulated, controlled as possible
A: 65, 75, 95, 105, 115, 125. Felt good
B: 125, 145, 175, 195, 215, 225. Felt good grip was failing on the last set
C1: 95, 115, 135, 155, 165. Felt horrible I was struggling on the last set. Not sure what 2.2.2.2 was should have asked. Just did sets of 2
C2: inverted bar felt the best yet
D: lying tucks abs were spent
B. Snatch Dead Lift w/ Pause, 6 x 2 reps, rest 2-3 min **pause 2 sec @ knee cap focus on hips/knees back
C1. CG Bench Press @ 20X1, 5 x 2.2.2.2, rest 30 sec
C2. Inverted Bar Rows @ 30X2, 5 x 6-8, rest 2 min
D. Lying Tuck Ups, 60 reps accumulated, controlled as possible
A: 65, 75, 95, 105, 115, 125. Felt good
B: 125, 145, 175, 195, 215, 225. Felt good grip was failing on the last set
C1: 95, 115, 135, 155, 165. Felt horrible I was struggling on the last set. Not sure what 2.2.2.2 was should have asked. Just did sets of 2
C2: inverted bar felt the best yet
D: lying tucks abs were spent
Wednesday, October 14, 2015
Wednesday, October 14
A1. Box Squat to 14” box @ 11X1, 4 x 4-6 reps, rest 45 sec **focus on keeping shins vertical and sitting way back on heels.
A2. Ring Push Ups @ 22X2, 4 x 4-6 reps, rest 45 sec **add weight on back if possible
+
Row 300 @ 95% effort **don’t bend knee passed 90 degrees
20 sec Hollow Body Hold
rest 2 min
x 5
A1: felt good
A2: felt good did 4,4,4,6 reps
Rounds were as follows:
Rowing times
1: 1:19
2: 1:16
3: 1:14
4: 1:15
5: 1:11
A2. Ring Push Ups @ 22X2, 4 x 4-6 reps, rest 45 sec **add weight on back if possible
+
Row 300 @ 95% effort **don’t bend knee passed 90 degrees
20 sec Hollow Body Hold
rest 2 min
x 5
A1: felt good
A2: felt good did 4,4,4,6 reps
Rounds were as follows:
Rowing times
1: 1:19
2: 1:16
3: 1:14
4: 1:15
5: 1:11
Tuesday, October 13, 2015
Tuesday, October 13 and Saturdays, October 10
A. Wall Walks, 5 x 3 reps, rest 2 min **hold 30 sec after 3rd rep each set
B1. Press @ 30X3, 4 x 3-5 reps, rest 45 sec
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause
+
Air Bike 5 min high consistent pace **25-50 watts higher than last week
rest 60 sec
x 3
+
Air Bike 2 min high consistent pace *25-50 watts higher than last week
rest 30 sec
x 3
+
10 min easy jog
A: Shoulders were worn out had trouble holding for 30 secs on last round
B1: 115, shoulders were spent ended up doing a push press on the last set
B2: better than last time but my arms felt worn out from the wall walks
Air bike, console was broke so I had no way of recording my watts but went harder than last time quads were burning.
Got called into work on Saturday so I did Saturday's today after the above
Saturday-
3 rounds
Row 500m @ 2:04
15 Step Ups
30 sec FLR on Rings
rest 60 sec b/w sets
+
3 rounds
Row 500m @ 2:04/500m- damper 5
12 Dead Lifts, 135#
50’ Reverse Bear Crawl
rest 60 sec b/w sets
Fastest round on the first 3 rds was 4:05
Fastest set on the last 3 rds was 3:45
Did better on the deadlifts then the step ups, tried to keep my knee from bending more than 90 degrees. Hard time keeping a 2:04 pace, felt limited on my movement averaged closer to a 2:10 each round
Probably over did it, I felt my knee after the end of everything
B1. Press @ 30X3, 4 x 3-5 reps, rest 45 sec
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause
+
Air Bike 5 min high consistent pace **25-50 watts higher than last week
rest 60 sec
x 3
+
Air Bike 2 min high consistent pace *25-50 watts higher than last week
rest 30 sec
x 3
+
10 min easy jog
A: Shoulders were worn out had trouble holding for 30 secs on last round
B1: 115, shoulders were spent ended up doing a push press on the last set
B2: better than last time but my arms felt worn out from the wall walks
Air bike, console was broke so I had no way of recording my watts but went harder than last time quads were burning.
Got called into work on Saturday so I did Saturday's today after the above
Saturday-
3 rounds
Row 500m @ 2:04
15 Step Ups
30 sec FLR on Rings
rest 60 sec b/w sets
+
3 rounds
Row 500m @ 2:04/500m- damper 5
12 Dead Lifts, 135#
50’ Reverse Bear Crawl
rest 60 sec b/w sets
Fastest round on the first 3 rds was 4:05
Fastest set on the last 3 rds was 3:45
Did better on the deadlifts then the step ups, tried to keep my knee from bending more than 90 degrees. Hard time keeping a 2:04 pace, felt limited on my movement averaged closer to a 2:10 each round
Probably over did it, I felt my knee after the end of everything
Monday, October 12
A. 3-Position Power Snatch (High hang, above Knee, Below Knee), build to a tough set, **high hang, torso should stay vertical.
B. Clean Pulls x 2/90 sec for 10 sets @ 80-90% 1RM
C. Russian KB Swings, 5 x 15 reps, rest 60 sec **heavy
D. Hollow Hold, 5 x 30 sec rest as needed to stay unbroken
A: 115,
B: 155, over never done just the pull part before.
C: 70 lb KB
D: last two sets my abs were burning
B. Clean Pulls x 2/90 sec for 10 sets @ 80-90% 1RM
C. Russian KB Swings, 5 x 15 reps, rest 60 sec **heavy
D. Hollow Hold, 5 x 30 sec rest as needed to stay unbroken
A: 115,
B: 155, over never done just the pull part before.
C: 70 lb KB
D: last two sets my abs were burning
Friday, October 9, 2015
Friday, October 9
Snatch Push Press @ 20X2, 6 x 3 reps, rest 2-3 min
B. Snatch Dead Lift w/ Pause, 6 x 2-3 reps, rest 2-3 min **pause 2 sec @ knee cap focus on hips/knees back
C1. CG Bench Press @ 20X1, 5 x 3.3.3, rest 30 sec
C2. Inverted Bar Rows @ 30X2, 5 x 8-10, rest 2 min
D. Lying Tuck Ups, 50 reps accumulated, controlled as possible
A: 105 kept a snatch grip started getting weak controlling the weight on the way down not on pushing the weight up
B: 205 kept a snatch grip pause killed my grip (never done them before)
C1: 175 worked up to it, it also was my max weight and I got 3 reps, not sure how I could struggle so much on non weighted ring push ups the day before then PR my bench reps.
C2: last set I end up bringing my feet in and bending my knees a little for assistance
D: Abs started burning, never done these before but I got all reps in
B. Snatch Dead Lift w/ Pause, 6 x 2-3 reps, rest 2-3 min **pause 2 sec @ knee cap focus on hips/knees back
C1. CG Bench Press @ 20X1, 5 x 3.3.3, rest 30 sec
C2. Inverted Bar Rows @ 30X2, 5 x 8-10, rest 2 min
D. Lying Tuck Ups, 50 reps accumulated, controlled as possible
A: 105 kept a snatch grip started getting weak controlling the weight on the way down not on pushing the weight up
B: 205 kept a snatch grip pause killed my grip (never done them before)
C1: 175 worked up to it, it also was my max weight and I got 3 reps, not sure how I could struggle so much on non weighted ring push ups the day before then PR my bench reps.
C2: last set I end up bringing my feet in and bending my knees a little for assistance
D: Abs started burning, never done these before but I got all reps in
Wednesday, October 7, 2015
Wednesday, October 7
Box Squat to 16” box @ 11X1, 4 x 4-6 reps, rest 45 sec **focus on keeping shins vertical and sitting way back on heels.
A2. Ring Push Ups @ 22X2, 4 x 4-6 reps, rest 45 sec **add weight on back if possible
+ Row 250 @ 95% effort **don’t bend knee passed 90 degrees 20 sec Hollow Body Hold rest 2 min x 5
Box Squats and row was fine
Ring push-ups felt awful today
1st set was no weight,
2nd set was with a 10 pound plate
3rd set was no weight,
4th set was no weight only got 5 reps.
A2. Ring Push Ups @ 22X2, 4 x 4-6 reps, rest 45 sec **add weight on back if possible
+ Row 250 @ 95% effort **don’t bend knee passed 90 degrees 20 sec Hollow Body Hold rest 2 min x 5
Box Squats and row was fine
Ring push-ups felt awful today
1st set was no weight,
2nd set was with a 10 pound plate
3rd set was no weight,
4th set was no weight only got 5 reps.
Tuesday, October 6, 2015
Tuesday, October 6
A. Wall Walks, 5 x 2 reps, rest 2 min **hold 30 sec after 2nd rep each set
B1. Press @ 30X3, 4 x 4-6 reps, rest 45 sec
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause
+
Air Bike 5 min high consistent pace
rest 60 sec
x 3
+
Air Bike 2 min high consistent pace
rest 30 sec
x 3
+
10 min easy jog
Worked on mobility both ankles, shoulders and hips. Also ordered a voodoo floss band from rogue, until it comes in I'll use one from Dr. Hardin office.
Wall walks were okay
Press I did strict press concentrating on keeping core tight, I have a problem of arching my back,so today I worked on keeping the spine neutral. Worked up to 105# on the last set but only got 5 reps.
Pull-ups were okay, the last set was hard to keep the 5 seconds down
Air bike, haven't done this in along time, 3rd set of 5 mins I started feeling it, glad the next 3 sets were only 2 mins each still felt a burn in the quads.
10 min jog, felt my knee a little afterwards but not enough to say it was hurting.
B1. Press @ 30X3, 4 x 4-6 reps, rest 45 sec
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause
+
Air Bike 5 min high consistent pace
rest 60 sec
x 3
+
Air Bike 2 min high consistent pace
rest 30 sec
x 3
+
10 min easy jog
Worked on mobility both ankles, shoulders and hips. Also ordered a voodoo floss band from rogue, until it comes in I'll use one from Dr. Hardin office.
Wall walks were okay
Press I did strict press concentrating on keeping core tight, I have a problem of arching my back,so today I worked on keeping the spine neutral. Worked up to 105# on the last set but only got 5 reps.
Pull-ups were okay, the last set was hard to keep the 5 seconds down
Air bike, haven't done this in along time, 3rd set of 5 mins I started feeling it, glad the next 3 sets were only 2 mins each still felt a burn in the quads.
10 min jog, felt my knee a little afterwards but not enough to say it was hurting.
Friday, October 2, 2015
October 2, Friday
4 rounds for time
10 Deadlifts @ 185#
25 Doubleunders
10 pull-ups
25 sit-ups
Total time 17:08
It felt good but I kipped the pull-ups one at a time. Don't feel sore anywhere.
10 Deadlifts @ 185#
25 Doubleunders
10 pull-ups
25 sit-ups
Total time 17:08
It felt good but I kipped the pull-ups one at a time. Don't feel sore anywhere.
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