A. Front Squat + Split Jerks, build to tough complex in 12 min
+
16 min EMOM
1st- 7 Push Press @ 115#
2nd- 8 Inverted Bar Rows as fast as possible
+
10 sets
Run 200m
7 Russian KB Swings, 70#
5 Burpees
rest 30 sec b/w sets
A: 195
EMOM: felt good
Sets
Stayed consistent averaged 1:40 each round of 10
Monday, November 30, 2015
Sunday, November 29
In the following order, made up for my travel days
Friday- 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. CG Bench Press @ 30X1, build to 1RM
C. Strict Pull Ups- 1 x max reps
D. Kipping Pull ups- 1 x max reps, video and post to blog if possible
+
20 min steady easy run
A: 85, 95, 105, 115, 125 got all three positions best I've done on these
B: 190 no spotter felt good also an all time PR
C: got 2 true dead hangs also an all time PR
D: got 6 not even close to a PR. After reviewing the video I didn't activate my shoulders on the kip. Poor performance
Sent it in an email.
Saturday- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ 4:05
rest 4 min
Run 800m, rest 60 sec x 2 @ 4:05
+
A. Front Rack Walking Lunges, 4 x 12 steps, rest 2 min
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs
Averaged closer to a 4:10 runs weren't feeling good, might have been the 10 hour car ride the night before
A: 1st time so I just used the bar
B: still feels a little weird used 20# Dumbbells each arm felt a little wobble
Friday- 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. CG Bench Press @ 30X1, build to 1RM
C. Strict Pull Ups- 1 x max reps
D. Kipping Pull ups- 1 x max reps, video and post to blog if possible
+
20 min steady easy run
A: 85, 95, 105, 115, 125 got all three positions best I've done on these
B: 190 no spotter felt good also an all time PR
C: got 2 true dead hangs also an all time PR
D: got 6 not even close to a PR. After reviewing the video I didn't activate my shoulders on the kip. Poor performance
Sent it in an email.
Saturday- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ 4:05
rest 4 min
Run 800m, rest 60 sec x 2 @ 4:05
+
A. Front Rack Walking Lunges, 4 x 12 steps, rest 2 min
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs
Averaged closer to a 4:10 runs weren't feeling good, might have been the 10 hour car ride the night before
A: 1st time so I just used the bar
B: still feels a little weird used 20# Dumbbells each arm felt a little wobble
Wednesday, November 25, 2015
Wednesday, November 25
Due to traveling I missed Saturday's and Tuesday's. I'm in Atlanta now and dropped into Crossfit Peachtree on my way to Charleston, SC. I did the following today and in the order below.
A. Front Squat @ 30X1, 3 x 5 reps, rest 2 min building, last 2 sets hard
185, 195, 205B. Good Mornings @ 3030, 3 x 8-10 reps, rest 2 min
95# for all setsC1. Hollow Hold, 3 x 45 sec, rest 30 sec
1st two sets were fine struggled on the last oneC2. Arch Body Hold, 3 x 45 sec, rest 30 sec
1st set was fine but the 2nd and 3rd set was extremely hard
A. DB Walking Lunges, 4 x 14 steps, rest 2 min
40# db each hand seemed like my grip was failing on me. But I didn't drop them.
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w leg
Tried these with the db ended up dropping to 10's I've never done these before, trying to get the technique
down since I was a drop in I did work much on this and will work on it back home.
A1. Push Press @ 20X1, 4 x 2-3 reps, rest 30 sec
135, 145, 155, 165 got 3 reps each set
They didn't have a rope so I couldn't do lean always
15 min AMRAP"
100 Jump Ropes
10 Burpees
10 V-Ups
10 Air Squats
Completed 4 rounds and I got 100 singles and 7 Burpees completed in my 5th before time was up.
I then went to Piedmont Park and tried to do Saturdays run portion but my GPS kept losing signal.
I ended up doing a run/walk (counted walking as my rest) believe I got in 8, 400m total time including the 15 minute easy jog was around 40 minutes. My phone said I did a little over 3 miles. I will say it was hilly and going up hill made me struggle.
A. Front Squat @ 30X1, 3 x 5 reps, rest 2 min building, last 2 sets hard
185, 195, 205B. Good Mornings @ 3030, 3 x 8-10 reps, rest 2 min
95# for all setsC1. Hollow Hold, 3 x 45 sec, rest 30 sec
1st two sets were fine struggled on the last oneC2. Arch Body Hold, 3 x 45 sec, rest 30 sec
1st set was fine but the 2nd and 3rd set was extremely hard
A. DB Walking Lunges, 4 x 14 steps, rest 2 min
40# db each hand seemed like my grip was failing on me. But I didn't drop them.
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w leg
Tried these with the db ended up dropping to 10's I've never done these before, trying to get the technique
down since I was a drop in I did work much on this and will work on it back home.
A1. Push Press @ 20X1, 4 x 2-3 reps, rest 30 sec
135, 145, 155, 165 got 3 reps each set
They didn't have a rope so I couldn't do lean always
15 min AMRAP"
100 Jump Ropes
10 Burpees
10 V-Ups
10 Air Squats
Completed 4 rounds and I got 100 singles and 7 Burpees completed in my 5th before time was up.
I then went to Piedmont Park and tried to do Saturdays run portion but my GPS kept losing signal.
I ended up doing a run/walk (counted walking as my rest) believe I got in 8, 400m total time including the 15 minute easy jog was around 40 minutes. My phone said I did a little over 3 miles. I will say it was hilly and going up hill made me struggle.
Tuesday, November 24, 2015
Tuesday, November 23
This is Monday's workout
A. Front Squat + 2 Split Jerks, build to tough complex in 12 min
+
16 min EMOM
1st- 6 Push Press @ 65% 1RM
2nd- 7 Inverted Bar Rows as fast as possible
+
10 sets
Run 200m
7 Russian KB Swings, 70#
rest 30 sec b/w sets
A: worked up to 195
EMOM: did 125 for two sets then dropped to 115 on the push press, bar rows felt good
Sets:
1:05
1:15
1:13
1:12
1:12
1:14
1:15
1:12
1:09
1:11
A. Front Squat + 2 Split Jerks, build to tough complex in 12 min
+
16 min EMOM
1st- 6 Push Press @ 65% 1RM
2nd- 7 Inverted Bar Rows as fast as possible
+
10 sets
Run 200m
7 Russian KB Swings, 70#
rest 30 sec b/w sets
A: worked up to 195
EMOM: did 125 for two sets then dropped to 115 on the push press, bar rows felt good
Sets:
1:05
1:15
1:13
1:12
1:12
1:14
1:15
1:12
1:09
1:11
Sunday, November 22, 2015
Friday, November 20
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 6 sets of complex building to heavy set, rest 2 min b/w sets **yes again
B1. CG Bench Press @ 30X1, 4 x 3-5 reps, rest 30 sec **starting with weight you can hit for 5, then work to what you can only handle for 3
B2. Push Ups, 4 x 8-10 unbroken, rest 30 sec
B3. Pause Negative Only Pull Ups, 4 x 3 reps, rest 2 min **Pause 3 sec chin above bar, 3 sec at 90 degree elbow bend then finish 3 sec lowering down.
+
15 min steady easy run
A: 75, 85, 95, 105, 115, 125
B1: 145, 155, 165, 175, tried 185 but only got 1 rep
B2: did good on all sets brought my hands in closer to being under my shoulders and not so wide, struggled a little when I did that.
B3: 1st set was good, 2nd set struggled on 2nd and 3rd rep, 3rd set and 4th set the 1st rep was fine the 2nd and 3rd rep it seemed instead of holding for 3 secs each position it was more like the hole thing was 3 secs I could not hold myself in the positions.
Run: almost 2 miles did the 1st mile in 9:52
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 6 sets of complex building to heavy set, rest 2 min b/w sets **yes again
B1. CG Bench Press @ 30X1, 4 x 3-5 reps, rest 30 sec **starting with weight you can hit for 5, then work to what you can only handle for 3
B2. Push Ups, 4 x 8-10 unbroken, rest 30 sec
B3. Pause Negative Only Pull Ups, 4 x 3 reps, rest 2 min **Pause 3 sec chin above bar, 3 sec at 90 degree elbow bend then finish 3 sec lowering down.
+
15 min steady easy run
A: 75, 85, 95, 105, 115, 125
B1: 145, 155, 165, 175, tried 185 but only got 1 rep
B2: did good on all sets brought my hands in closer to being under my shoulders and not so wide, struggled a little when I did that.
B3: 1st set was good, 2nd set struggled on 2nd and 3rd rep, 3rd set and 4th set the 1st rep was fine the 2nd and 3rd rep it seemed instead of holding for 3 secs each position it was more like the hole thing was 3 secs I could not hold myself in the positions.
Run: almost 2 miles did the 1st mile in 9:52
Wednesday, November 18, 2015
Wednesday, November 18
A1. Push Press @ 20X1, 4 x 3-4 reps, rest 30 sec
A2. Lean Away Hand over Hand Rope Pulls, 4 x 25 sec down & up, rest 2 min
+
13 min AMRAP
10 Double Unders
10 Dead Lifts, 135#
10 Push Ups
10 Tuck Ups
+
12-15 min easy run constant jog
A1: 115, 125, 135, 145
A2: seemed like I was holding on for a long time my grip started to go.
13 min AMRAP
6 rounds plus 2 reps, I was excited did the first round in 42 seconds then everything started slowing down a lot, did better than I thought I would on the double unders. Went unbroken on all the deadlifts. But was out of breath just tried to keep moving.
It was storming outside so I rowed 1500 meters instead of running.
A2. Lean Away Hand over Hand Rope Pulls, 4 x 25 sec down & up, rest 2 min
+
13 min AMRAP
10 Double Unders
10 Dead Lifts, 135#
10 Push Ups
10 Tuck Ups
+
12-15 min easy run constant jog
A1: 115, 125, 135, 145
A2: seemed like I was holding on for a long time my grip started to go.
13 min AMRAP
6 rounds plus 2 reps, I was excited did the first round in 42 seconds then everything started slowing down a lot, did better than I thought I would on the double unders. Went unbroken on all the deadlifts. But was out of breath just tried to keep moving.
It was storming outside so I rowed 1500 meters instead of running.
Tuesday, November 17, 2015
Tuesday, November 17
10 min warm up track style/aerobic
+
3 x Run 400m @ goal 1.5 mile pace **note times, rest 30 sec
rest 4 min
x 2
(6 x 400m total)
+
A. Front Squat @ 30X1, 4 x 5 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
AHR: Average Heart Rate, MHR: Max Heart Rate
400m: 2:02 MHR 160
Rest: AHR 140
400m: 2:09 MHR 164
Rest: AHR 146
400m: 2:08 MHR 169
Rest: AHR 122
400m: 2:13 MHR 169
Rest: AHR 150
400m: 2:01 MHR 177
Rest: AHR 151
400m: 2:14 MHR 177
A: 175, 185, 195, 205
B: 3x10@ 115#
C1: had trouble with these this morning seemed like it took everything to hold 45 secs, dropped to 40 and 35 next two sets.
C2: same as above wasn't a good day for core
+
3 x Run 400m @ goal 1.5 mile pace **note times, rest 30 sec
rest 4 min
x 2
(6 x 400m total)
+
A. Front Squat @ 30X1, 4 x 5 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
AHR: Average Heart Rate, MHR: Max Heart Rate
400m: 2:02 MHR 160
Rest: AHR 140
400m: 2:09 MHR 164
Rest: AHR 146
400m: 2:08 MHR 169
Rest: AHR 122
400m: 2:13 MHR 169
Rest: AHR 150
400m: 2:01 MHR 177
Rest: AHR 151
400m: 2:14 MHR 177
A: 175, 185, 195, 205
B: 3x10@ 115#
C1: had trouble with these this morning seemed like it took everything to hold 45 secs, dropped to 40 and 35 next two sets.
C2: same as above wasn't a good day for core
Monday, November 16
A. 2 Front Squat + 2 Split Jerks, build to tough complex in 12 min
+
16 min EMOM
1st- 5 Push Press @ 65% 1RM
2nd- 5 Inverted Bar Rows as fast as possible
+
5 sets on the 90 sec mark
8 Wall Ball, 20#
6 KB Swings, 53#
4 Burpees
A: built up to 175
16 min EMOM
Did 115 on the push press finished all sets
5 sets
Finished all sets, started a new set at the 90 sec mark. I was averaging about a 43 secs of rest between sets, actually caught my breath.
1: 42 secs
2: 47 secs
3: 47 secs
4: 48 secs
5: 47 secs
+
16 min EMOM
1st- 5 Push Press @ 65% 1RM
2nd- 5 Inverted Bar Rows as fast as possible
+
5 sets on the 90 sec mark
8 Wall Ball, 20#
6 KB Swings, 53#
4 Burpees
A: built up to 175
16 min EMOM
Did 115 on the push press finished all sets
5 sets
Finished all sets, started a new set at the 90 sec mark. I was averaging about a 43 secs of rest between sets, actually caught my breath.
1: 42 secs
2: 47 secs
3: 47 secs
4: 48 secs
5: 47 secs
Saturday, November 14, 2015
Saturday, November 14
Saturday- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ goal 1.5 mile time
rest 4 min
Run 800m, rest 60 sec x 2 @ goal 1.5 mile time
+
A. DB Walking Lunges, 4 x 16 steps, rest 2 min
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs
800m: 4:10
800m: 4:31
800m: 4:20
800m: 4:35
Average heart rate overall was 159, Max heart rate was 179. My goal was around 4:05 each 800m but this morning my lower back and upper but started hurting. Not sure what caused it, I was running on pavement at South Beach's running path along the beach. I use my watch to keep up with the distance.
A: did 4x16 didn't have any weights
B: will add this one to Monday's or try and get to a gym on Sunday.
Run 800m, rest 60 sec x 2 @ goal 1.5 mile time
rest 4 min
Run 800m, rest 60 sec x 2 @ goal 1.5 mile time
+
A. DB Walking Lunges, 4 x 16 steps, rest 2 min
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs
800m: 4:10
800m: 4:31
800m: 4:20
800m: 4:35
Average heart rate overall was 159, Max heart rate was 179. My goal was around 4:05 each 800m but this morning my lower back and upper but started hurting. Not sure what caused it, I was running on pavement at South Beach's running path along the beach. I use my watch to keep up with the distance.
A: did 4x16 didn't have any weights
B: will add this one to Monday's or try and get to a gym on Sunday.
Friday, November 13, 2015
Friday, November 13
Peak360 Crossfit. Got to meet Noah Olsen
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 6 sets of complex building to heavy set, rest 2 min b/w sets **yes again
B1. CG Bench Press @ 30X1, 4 x 3-5 reps, rest 30 sec **starting with weight you can hit for 5, then work to what you can only handle for 3
B2. Push Ups, 4 x 8-10 unbroken, rest 30 sec
B3. Pause Negative Only Pull Ups, 4 x 3 reps, rest 2 min **Pause 3 sec chin above bar, 3 sec at 90 degree elbow bend then finish 3 sec lowering down.
+
15 min steady easy run
A: 65, 75, 85, 95, 105, 115, 125 felt good started losing the hook grip might have been from all the sweat tho.
B1: 125, 135, 145, 155, started the set at 105 but that and 115 I didn't count
B2: first two sets were good then the next two after hitting 7 it was a struggle
B3: felt strong the first two sets then it went down hill fast had trouble holding the 3 seconds felt easier to fold it up top then it did at 90 degrees.
Then did the neighborhood WOD party, scaled group AMRAP in 12 mins
5 Hang Cleans 115#
10 box jump overs 20"
200m run
10 front squats 115#
5 burpees over the bar
Total was 3 rounds and 6 reps didn't push hard just kept a steady pace.
Then did a slow 15 min jog.
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 6 sets of complex building to heavy set, rest 2 min b/w sets **yes again
B1. CG Bench Press @ 30X1, 4 x 3-5 reps, rest 30 sec **starting with weight you can hit for 5, then work to what you can only handle for 3
B2. Push Ups, 4 x 8-10 unbroken, rest 30 sec
B3. Pause Negative Only Pull Ups, 4 x 3 reps, rest 2 min **Pause 3 sec chin above bar, 3 sec at 90 degree elbow bend then finish 3 sec lowering down.
+
15 min steady easy run
A: 65, 75, 85, 95, 105, 115, 125 felt good started losing the hook grip might have been from all the sweat tho.
B1: 125, 135, 145, 155, started the set at 105 but that and 115 I didn't count
B2: first two sets were good then the next two after hitting 7 it was a struggle
B3: felt strong the first two sets then it went down hill fast had trouble holding the 3 seconds felt easier to fold it up top then it did at 90 degrees.
Then did the neighborhood WOD party, scaled group AMRAP in 12 mins
5 Hang Cleans 115#
10 box jump overs 20"
200m run
10 front squats 115#
5 burpees over the bar
Total was 3 rounds and 6 reps didn't push hard just kept a steady pace.
Then did a slow 15 min jog.
Thursday, November 12, 2015
Thursday, November 12
I am crossfit, Coconut Grove
Warmed up then did
Front SQ, 4x4: 155,165,175,185. No belt,
Good Mornings 3x8: 75,85,95
Hollow holds: 3x45 secs
Push press 4x8: 75, 85, 95, 105 only got 6 last set
12 min AMRAP
8 thruster 75#
8 burpees
8 20" box jumps
4 rounds and 17 reps
I did all the above in about an hour and half. The box had no a/c, it was hard to push through. On the AMRAP both my sides started cramping and about 3 mins left I felt like I was going to puke.
I would like to think I could do a lot better on that AMRAP in different conditions.
Also, I remember previously a lot of my sets, I would jump 20+ pounds b/w sets. In the class over the weekend they mentioned you shouldnt jump that much b/w sets and if you are you didn't start were you should have. So I'm going to start a little heavier but my increases will be smaller. Let me know if you agree or disagree.
Warmed up then did
Front SQ, 4x4: 155,165,175,185. No belt,
Good Mornings 3x8: 75,85,95
Hollow holds: 3x45 secs
Push press 4x8: 75, 85, 95, 105 only got 6 last set
12 min AMRAP
8 thruster 75#
8 burpees
8 20" box jumps
4 rounds and 17 reps
I did all the above in about an hour and half. The box had no a/c, it was hard to push through. On the AMRAP both my sides started cramping and about 3 mins left I felt like I was going to puke.
I would like to think I could do a lot better on that AMRAP in different conditions.
Also, I remember previously a lot of my sets, I would jump 20+ pounds b/w sets. In the class over the weekend they mentioned you shouldnt jump that much b/w sets and if you are you didn't start were you should have. So I'm going to start a little heavier but my increases will be smaller. Let me know if you agree or disagree.
Wednesday, November 11
Miami Beach Crossfit
Warmed up
5 rds
Kipling drills 2-1-2
Glute hamstring developers
Hand stand holds 30 sec (toes only touching the wall)
10-8-6-4-2 for time
Reverse rope climbs
(feet under the rope, standing straight up walk yourself down till your shoulders touch the ground and then pull yourself back to a standing position, feet doesn't move.
+
OHS @65#'s
Went unbroken on all OHS's grip started hurting on the rope climbs total time 8:32
Warmed up
5 rds
Kipling drills 2-1-2
Glute hamstring developers
Hand stand holds 30 sec (toes only touching the wall)
10-8-6-4-2 for time
Reverse rope climbs
(feet under the rope, standing straight up walk yourself down till your shoulders touch the ground and then pull yourself back to a standing position, feet doesn't move.
OHS @65#'s
Went unbroken on all OHS's grip started hurting on the rope climbs total time 8:32
Sunday, November 8, 2015
Friday, November 6, 2015
Friday, November 6
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 6 sets of complex building to heavy set, rest 2 min b/w sets
B1. CG Bench Press @ 30X1, 4 x 4-6 reps, rest 30 sec
B2. Push Ups, 4 x 8-10 unbroken, rest 30 sec
B3. Pause Negative Only Pull Ups, 4 x 3 reps, rest 2 min **Pause 3 sec chin above bar, 3 sec at 90 degree elbow bend then finish 3 sec lowering down.
+
15 min steady easy run
A: 65, 75, 85, 95, 105, 115. Failed on the first try on 95, then made the next two till I hit myself in the forehead on the 115.
B1: 115, 135, 145, 155 only got 155 5 times
B2: did all sets of 10 started struggling a little on the last set after 7
B3: on all sets the first rep was fine, started struggling on the second and the third rep was very hard never held at the top or at 90 degrees.
Run
Felt good even thou the humidity his morning made it feel like a sweat box. Over all felt exhausted from the workout today.
B1. CG Bench Press @ 30X1, 4 x 4-6 reps, rest 30 sec
B2. Push Ups, 4 x 8-10 unbroken, rest 30 sec
B3. Pause Negative Only Pull Ups, 4 x 3 reps, rest 2 min **Pause 3 sec chin above bar, 3 sec at 90 degree elbow bend then finish 3 sec lowering down.
+
15 min steady easy run
A: 65, 75, 85, 95, 105, 115. Failed on the first try on 95, then made the next two till I hit myself in the forehead on the 115.
B1: 115, 135, 145, 155 only got 155 5 times
B2: did all sets of 10 started struggling a little on the last set after 7
B3: on all sets the first rep was fine, started struggling on the second and the third rep was very hard never held at the top or at 90 degrees.
Run
Felt good even thou the humidity his morning made it feel like a sweat box. Over all felt exhausted from the workout today.
Wednesday, November 4, 2015
Wednesday, November 4
A. RFE Split Squat @ 30X1, build to 8RM/leg **DB’s in hands, rest 60 sec b/w legs, as needed b/w sets
B. Ring Push Ups 50 for time:
+
Row 400 @ 95% effort
30 sec FLR on Rings
rest 2 min
x 5
A: Worked up to 70#'s, two 35 # Dumbbells
B: 3:46
Rows in time not pace
1: 1:49
2: 1:46
3: 1:47
4: 1:51
5: 1:44
All the holds were brutal today, think my shoulders and arms were spent from the push ups.
B. Ring Push Ups 50 for time:
+
Row 400 @ 95% effort
30 sec FLR on Rings
rest 2 min
x 5
A: Worked up to 70#'s, two 35 # Dumbbells
B: 3:46
Rows in time not pace
1: 1:49
2: 1:46
3: 1:47
4: 1:51
5: 1:44
All the holds were brutal today, think my shoulders and arms were spent from the push ups.
Tuesday, November 3, 2015
Tuesday, November 3
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
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
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.
Subscribe to:
Posts (Atom)