16.4 RX
142 reps
Tuesday, March 22, 2016
Wednesday, March 16, 2016
Wednesday, March 16
Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Bar Dips, 5 x 3-4, rest 5 sec **use feet on box for assistance if needed
A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec **yes, I expect these to be significantly harder after ring dips
A3. Strict Pull Up @ 50A0, 5 x 1.1.1 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, 65#
Row 50 Cals- 50 cal/hour faster than last week
rest 90 sec b/w sets
+
12-15 min easy run constant jog
1: used legs less
2: 15, 13, 14, 15, 12
3: didn't use the box on the 5 secs down until that last two sets
4: felt better
3 sets:
All rowers were full so I came home and finished raking leaves and bagged them up. I did it as fast as I could tried to make it into a workout. An hour and half later 27 bags were filled and my lower back was burning.
Tuesday, March 15
Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
Run 1 mile, rest 5 min sec x 2 **shoot for sub 8 on both
rest 4 min
Run 200m, rest 30 sec x 12
+
(foam roll and stretch quads and hip flexors good after run, before squatting)
A. Front Squat @ 10X1, 4 x 2, rest 90 sec
I pushed harder today than I think I have yet or I just had to dig deeper to make the times happen either way it felt like the best run day I've had since December 2007.
My GPS watch adds a .1 on all my distances but the times below are from the marks on the track. I figure the track is probably more accurate then my watch.
1 mile run: 7:58, Max HR 191
Rest: dropped down to 121
1 mile run: 7:57, Max HR 198
Rest: dropped down to 130
200m: :55 secs, Max HR 178
200m: :49 secs, Max HR 179
200m: :51 secs, Max HR 178
200m: :49 secs, Max HR 184
200m: :51 secs, Max HR 183
200m: :49 secs, Max HR 187
200m: :49 secs, Max HR 186
200m: :51 secs, Max HR 182
200m: :49 secs, Max HR 188
200m: :49 secs, Max HR 189
200m: :49 secs, Max HR 188
200m: :45 secs, Max HR 189
Front SQT: 145 all reps
Monday, March 14, 2016
Monday, March 14
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 @ 70% 1RM + 5 ring push ups
2nd- 2 Strict Pull Ups **put feet on box for assistance if needed + 3 Kipping Pull-ups
+
Run 800m @ 85%
rest 1 min
Run 800m @ 85%
Shoulders still sore from 16.3 bruises on inside of bicep were I got on top of the bar but couldn't get any higher.
A: 155
B: 95 felt exhausted and shoulders were still sore
14 EMOM
1: 105
2: made all but last set without assistance. Did all kipping fine only dropped off the bar once.
Runs were okay didn't get out of breath
Sunday, March 13, 2016
Saturday, March 12
Saturday- Run Aerobic intervals + LB CP work
Run 400m @ 1:56, rest 30 sec x 3
rest 4 min
x 3 sets
+
A. Front Squat @ 30X1, build to a tough 5, not 5RM
B1. Bird Dog @ 11X5, 3 x 12/side, rest as needed
B2. Dead Bug @ 15X1, 3 x 12/side, rest as needed
Kept the runs around 1:56 max heart rate got up to 192 but it also was dropping down pretty fast too.
A: 145
B1: felt it in my lower back a little
B2: felt okay
Kept the runs around 1:56 max heart rate got up to 192 but it also was dropping down pretty fast too.
A: 145
B1: felt it in my lower back a little
B2: felt okay
Friday, March 11
16.3
Did the power snatches in less than thirty seconds spent the remaining time trying to get a bar muscle up. I did not get one total score 10. Will do scaled Monday probably.
Did the power snatches in less than thirty seconds spent the remaining time trying to get a bar muscle up. I did not get one total score 10. Will do scaled Monday probably.
Wednesday, March 9, 2016
Wednesday, March 9
Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Bar Dips, 5 x 3-4, rest 5 sec **use feet on box for assistance if needed
A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec
A3. Strict Pull Up @ 50A0, 5 x 1.1.1 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, 65#
Row 45 Cals- 50 cal/hour faster than last week
rest 90 sec b/w sets
+
12-15 min easy run constant jogA1:had to use assistance
A2: 13, 15, 12,12,11 not sure if it was the dips but arms were burning
A3: movement good but felt like I had no strength/ energy
A4: felt better than last time
Three sets
Not sure what I did but my times today were
3:55
3:51
4:01
Tuesday, March 8, 2016
Tuesday, March 8
Tuesday- Run Threshold Intervals + LB CP work +
10 min warm up track style/aerobic
+
Run 1 mile, rest 120 sec x 2
rest 4 min
Run 200m, rest 30 sec x 12
+
(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
1 mile: 8:46 MHR 173
2 mile: 8:52 MHR 180
Did the run through the neighborhood, tried to keep all 200m around 1:00 or less max heart rate was 191.
A: 165
1 mile: 8:46 MHR 173
2 mile: 8:52 MHR 180
Did the run through the neighborhood, tried to keep all 200m around 1:00 or less max heart rate was 191.
A: 165
Monday, March 7
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 @ 70% 1RM + 5 ring push ups
2nd- 3 Strict Pull Ups **put feet on box for assistance if needed + 3 Kipping Pull-ups
+
For time:
3 rounds for time:
21 Wallball, 20#
15 Burpees
9 Box Jumps, 24”
+
2 min rest
+
Run 800m @ 85%
rest 1 min
Run 800m @ 85%
Tired 16.2 again on Friday I got done with the T2B around 3 mins in. Monday I got done at 1:30 in but couldn't string my dubs together only got 3 more reps then on Friday.
A: 155
B: 105
14 EMOM
1: 95
2: got the first one and sometimes the second one everytime without assistance, all kipping pull-ups were fine.
For time:
Felt wore out 14:08
Really was tired ended up not eating dinner the night before could have had something to do with it.
Saturday, March 5
Saturday- Run Aerobic intervals + LB CP work
Run 400m @ 1:58, rest 30 sec x 3
rest 4 min
x 3 sets
+
A. Deadlift @ 30X1, build to a tough 5, not 5RM
B1. Bird Dog @ 11X5, 3 x 10/side, rest as needed
B2. Dead Bug @ 15X1, 3 x 10/side, rest as needed
Runs were fine kept close to the pace.
A: 205
B1: felt okay felt it in my hip flexors
B2: felt it in my abs
Friday, March 4, 2016
Thursday, March 3, 2016
Monday, February 29
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:115
B: 105
14 EMOM:
1: 105
2: first one felt fine used assistance on rep 2 and 3
For time: 12:11
Still felt sore from Friday's WOD, didn't get to rest on Sunday worked the medical tent at the marathon. Was up on my feet all day no rest.
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:115
B: 105
14 EMOM:
1: 105
2: first one felt fine used assistance on rep 2 and 3
For time: 12:11
Still felt sore from Friday's WOD, didn't get to rest on Sunday worked the medical tent at the marathon. Was up on my feet all day no rest.
Wednesday, February 24, 2016
Wednesday, February 24
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.
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.
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
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