Friday August 31st, 2012

Felt really good today, especially on the squats.

A. Front Squat @ 22x1, 2-3 reps x 5 sets, add 40 lbs of chains, rest 3 minutes,
     - 175, 185, 195, 205, 215
     - Was feeling these out due to the unfamiliarity of the chains and the 2 second pause at the bottom. Felt like I could have gone heavier.

B1. Thruster Cluster, 1.1.1x 8 sets, rest 1 minute.
     - 155, 165, then 185 for the rest of the sets. These were challenging especially with the short rest. Felt really smooth on the clean part of this movement. Oly technique has really gotten more consistent.

B2. Weighted Pronated Chin Up Cluster, 1.1.1 x 8 sets, rest 1 minute.
     - All sets @ 53# KB.

C1.  Front Rack Walking Lunges @ 11x0, 4 each leg x 3 sets, rest 1:30
      - 155, 175, 185

C2. GHD raises @ 30x0, 6-8 reps x 3 sets, weighted if you can, rest 1:30
     - Struggled with these a bit. Calf was starting to cramp up. I did only 1 set w/ 15# DB. The other 2 were unweighted.

D. Barbell Step Ups @ 20 inch box, 8-10 reps each leg x 3 sets, go heavier than before, rest 30 seconds between legs.
     - All sets @ 105#

Wednesday August 29th, 2012

So-so day today. Felt pretty charged up to hit those deadlifts and pull a weight that was close to my old PR. Ended up being a bit of a reality check that I need to be patient and rebuild what I've lost.

A. Deadlift: work up to heavy single
     - Warm-up sets: 135 x 10, 185x8, 225x4, 275x3, 315x3
     - Work Sets: 345 x 1, 365x1, 385x1 (f !!!), 385 x1
     - Was pretty frustrated after that miss at 385. I could have fought through it but it was an ugly rep right off the ground and I wisely decided to bail. After about a minutes rest I pulled it again and it went up without too much trouble. Maybe too big of a jump from 365 to 385. Maybe needed to be tighter. Not really sure. On the last lift I focused on staying tight and "falling backwards"

B1. Power Clean: 5 Reps Touch and Go x 6 sets, Rest 1:00
     - 185, 185, 185, 190, 195, 200
     - These were tough. 4th and 5th reps especially. Feet got out a little wide on the last couple reps but overall these felt OK.

B2. Close Grip Bench @ 20x1, 5 reps @ moderate weight
     -  185 every set. Only got 3 and 4 the last 2 sets

C1. Weighted Back extension @ 30x1, 12-15 reps x 3 sets, rest 1:30
     - Weighted with 25#, each set 15 reps

C2. Single arm DB press, 30x1, 6-8 reps x 3 sets, 1:30 rest
     - First set 8 reps @ 45#, 2nd set 7 reps @ 50#, last set 6 reps @ 50#

Tuesday August 28th, 2012

Woke up feeling a little beat-up today. Shouldn't be surprised considering that I did a real tough workout yesterday, Chiropractic adjustment, Yoga class and then Physical Therapy all in same day!

Calves felt tight and achilles felt pretty sore.

15 minute run at light pace

10 minutes of double under practice - sets of 25. Rest :20 between sets
     - These got tough towards the end and I was pretty gassed my last few sets. Didn't count how many rounds I did but I probably did somewhere in the neighborhood of 350-500 D/U's.

15 minute run at light pace

Monday August 27th, 2012

Today was unquestionably a GREAT day in the gym for me. Felt really strong and that the training I've been doing is definitely helping me make some gains!!

A. Work to heavy Back Squat single, 20x1
     - Warm-up sets: 5 reps @ 135, 5 reps @ 185, 3 reps @ 225, 1 @ 245
     - Work sets: 275, 285, 300

     - 300 didn't feel "easy" but I definitely could have pushed at least 10# heavier. Decided to quit while I was ahead. Still feel great about this lift because A) it was a no-bullshit, full depth, good clean rep and B) it's a PR for me on the High-Bar Back Squat!
B1. Snatch Cluster @ 135# 1.1.1.1.1.1 x 5 sets
     - These felt shockingly easy and I was psyched to not miss one rep throughout. I remember not too long ago, this was a challenging snatch weight for me.

B2. Muscle-Up Cluster @ 2.2.2 x 5 sets
     - No misses!
C1. Split Squats x 3 sets
     - Having a hard time convincing myself to go up in weight on these things. Been using 50# every week and still feels really, really tough. Did all 3 sets of 8 reps @ 50#'s.
C2. CTB Pull-Up Cluster 5.5.5 x 3 sets
     - I was somewhat doubtful that I'd make it through these unbroken but I did! My reps improved in the later sets once I started to groove "pulling my hips back" following my kipping swing.
  

Sunday August 26th, 2012

Today was a scheduled rest day and I did my best to make sure I didn't do anything to screw up my training plan for the upcoming week. This was easier said than done since I was at a Powerlifting Cert. where there were guys putting up big weight everywhere you looked!

AM: Light recovery run - about 2 miles

10 sets of bench press @ light-moderate weight
     - About 8 sets of 3 reps @ 135#
     - 2 sets of 3 with 185#
     - 2 sets of 2 reps @ 185# + 40# of chains
     - 1 set of 1 rep @ 225
     - 1 set of 1 rep @ 235

Felt pretty good about these numbers since I have not been benching at all over the past year. Only the last few weeks have I been doing some close bench press work.

Was not too disappointed to put up 235. I think I could have done more but I definitely lifted my butt off the bench toward the end of that lift so, need to fix that before going up in weight.

The best thing though is that by refining my technique, this exercise no longer kills my shoulder!!!

Saturday August 25th, 2012

A. Close Grip Bench Press @ 30x1, 2-3 reps x 5 sets, rest 3 minutes.
      - 185, 195, 205, 205, 205

B. For Time of the following:
Row 250 meters
15 kettlebell swings @ 70 lbs
25 Burpees
Row 250 meters
15 kettlebell swings @ 70 lbs
25 Burpees
     - Time 5:42

Then CF Powerlifting cert. Some squats and Deadlifts at moderate weight and TONS of posterior chain assistance work. Glad I didn't push things by trying for a max rep deadlift. Didn't want to screw my programming for the entire week.

Friday August 24th, 2012

Pretty good day today overall. Felt good and form was dialed in.

A. Front Squat @ 20x1, 2-3 reps x 5 sets, rest 3 minutes
     - 205 x 3, 210 x 3, 215 x 3, 215 x 3 , 220 x 2

B1. High Hang Squat Snatch Cluster, 1.1.1 x 5 sets, rest 1 minute
     - 115, 125, 135, 135, 145
B2. Muscle Up Cluster, 1.1.1.1.1.1 x 5 sets, rest 1 minute.
     - No misses. Admittedly, I had to pause a few seconds between reps the last few sets. These did get tough.
C1. Front Rack Walking Lunges @ 10x1, 5 each/leg x 3 sets, rest 1:30
     - 115, 135, 155
C2. Back extensions drop set, 4.4.4 x 3 sets, rest 1:30
     - All sets done wuth 30, 25, 15
D. Barbell step ups x 8-10 each leg x 3 sets, rest 1:30
     - 75, 85, 95

Wednesday August 22nd, 2012

Another delicious serving of humble pie!! This workout hit my biggest weakness and also something that used to be a strength but is now a huge area of weakness (deadlifts).

A. Power Clean Cluster 1.1.1.1.1.1.1.1.1.1 x 3 sets
     - 1st set = 165, 2nd set = 175, 3rd set = 185
     - These felt really good actually and I definitely could have gone a bit heavier. Just the same, it's better that I used manageable weight and kept the form tight.

B1. Deadlift Cluster 1.1.1
     - These sucked. Had a really hard time keeping my back angle constant through the first part of the lift. 325 felt like 375. Don't know if these were harder because I could not use the bounce from touch 'n go reps??
   - Weights used: 295,305,315,325,325

B2. HSPU Cluster 1.1.1.1.1.1
     - These double sucked!!First 3 singles felt relatively OK. Then hit a wall and had to take extra rest to get through my sets. Also did not do full ROM. I had to use a 10# Bumper. I just really need to practice these a whole lot more.

C1. GHD Raise Drop sets 4.4.4 x 3 sets
     - First 2 sets @ 25,20,15. Last set @ 20,15,10. I felt a little sloppy on these today.

C2. Strict Press AMRAP @ 95# x 3 sets
     - 12 reps on each set. That's it....12 stinkin' reps!! No wonder I can't do HSPU's!! Right shoulder definitely felt a little impinged today. Probably have some small tears and need to work some more P.T.

Tuesday August 21st, 2012

3 sets of 20 weighted sit-ups
     - Used light weight (10#) on these. I forgot to anchor feet so that made these a bit harder to perform.

3 sets of 1,500M Row @ 80%
     - All 3 rows @ 1:51 pace. Felt just right. Not "easy" but didn't have to push myself either.

 3 sets of 20 weighted sit-ups

3 sets of 15 KB Swings (American) @ 70#, 15 Burpees, Rest 3:00
     - Did these at the end of my workout to get in some skill work. I really have not swung a KB heavier than 53# in quite a while and I figured it was time to shake the rust off. Also wanted to practice some new Burpee technique I saw in a video.

Monday Auugust 20th, 2012

OK, so not a great training day overall. Came into the gum feeling tired, sore and generally beat down. I was kind of expecting to struggle and it turned out to be a self-fulfilling prophecy!!

A. Snatch: Work to a heavy single
     - 135, 155, 165, 170, 170,175 (miss)
     - Just wasn't feeling these today. Probably should have just stayed at 155 and tried to get the technique dialed in. I think it was a lack of aggressiveness in the 2nd pull. Even on my successful attempts I wasn't receiving the bar well and stepping forward on recovery.

B1. Hi-Bar BS w/ 40# of chains, 5 sets of 2-3 reps @ 22x1
     - First time doing any kind of lift with chains....ever! This was kind of fun actually.
     - 175, 205, 215, 225, 230
B2. Weighted, pronated pull-ups, 5 sets of 4-6 reps @ 30x1
     - All sets @ 35# KB. First set 5 reps, all others 4.

C1. DB Split Squats @ 30x1, 6-8 reps x 3 sets
     - I still hate these. However; I finally....finally seem to have gotten the hang of how to do these (thanks Kevin!). These felt much less awkward than other times that I've done them.
     - All sets @ 2 50# DB's.
C2. Powell Raises @ 30x1, 8-10 reps x 3 sets
     - All sets with 15# DB. This is a good exercise for my gimpy shoulders and I'm starting to work these into my mobility/rehab routines whenever I can.

Saturday August 18th, 2012

3 hours in the gym today and I'm feeling it a little bit. Did my planned program and then a Team WOD which was a good one. Haven't been doing much metcon stuff lately so was good to get a little taste.

A.  Close Grip Bench Press @ 20x1, 3-4 reps x 5 sets, rest 3 minutes.

     - Worked with 185# across. 4 reps each set. 

B1.  Single Arm DB Standing Press @ 30X0,  6-8 reps/ each arms x 4 sets, rest 2 minutes. 

     - 50# DB's. 6-7 Reps each set.These were tough to do at a touch 'n go pace.  

B2. Good Mornings @ 50x0, 6-8 reps x 4 sets, rest 2 minutes.

     - 95# 1st 2 sets, then 105 and 115 

C. 15 to 20 minutes of Double Under Practice...
Perform sets of 20... As many as you can in 15 minute range, after every set rest 30 seconds.

     -These didn't go well at all. Achilles were tight and sore as hell. Don't know why (squatting???). I was really inconsistent. I can usually do unbroken sets of 30 without thinking about it. I messed up a bunch of times just getting to 20. Towards the end I hit 90 unbroken a couple of times once I was loosened up.

Team WOD: Teams of 2 complete the following...

     - 400M of bear crawls

     - After each bear crawl must do 20M sandbag carry. Ross and I used 2 45@ SB's.

     - 100 Push Press @ 115#

     - I am still fucking terrible at these. Did all sets of 10 consecutive but struggled towards the end.

     - 150 Wallballs

     - Did sets of 10 each. These felt miserable and I am usually pretty good at WB's.

     - 2000M Row

     - Did OK on these. All 250M splits at a pace of about 1:37

Friday August 17th, 2012

The theme for today was "Quality over quantity". I realized that I have been cheating the tempo on my squats and performing the reps at a much slower tempo than Rx'ed. This tempo training frustrates me sometimes because I feel like I want to just lift without having to count "1...2...3...up!" on each rep. However; sometimes you have to suck it up and realize that there is a difference between 'Training' and "Working Out'. Training is hard. It is sometimes monotonous. It is often painful. Working out can be work and can be painful but overall it is recreation. It is something you do for enjoyment. Anyway, here is what today looked like...

A. Front Squat 5 sets of 3-4 reps @ 20x1
     - Like I said, tried to be much more aware of maintaining a quicker tempo so, backed off on the weights and was striving for perfect reps.
     - First set = 165 x 4, 2nd = 185 x 4, 3rd = 195 x 4, 4th = 200 x 4, 5th = 205 x 4

B1. Squat Clean 5-4-3-2-1
     - These felt really good today. Almost all reps were really smooth. Got the bar racked nice and tight on shoulders, elbows high and kept weight back in heels. Only exception was my set of 2 reps where I got a bit sloppy and really had to fight through on recovery.
    - 175 x 5, 185 x 4, 195 x 3, 205 x 2, 210 x 1

B2. Muscle Up Cluster 4.3 x 5 sets
     - These felt kind of tough today for some reason, especially the dip part. However; I focused on keeping my elbows in on each rep and did a pretty good job of this. No misses except on my very last rep of last set!!! Couldn't press up from the bottom.

C1. Front Rack Lunge 6 reps each leg x 4 sets
     - 95, 95, 105, 115. These were not fun. Feel like I'm still pretty awkward w/ this movement.
C2. GHD Hip Extension 30x1 8 reps x 4 sets
     - I actually like doing these. Definitely an important part of P.T. for my lower back.

D. Russian $@#%! Barbell Step-Ups to 20" Box 10 reps each leg x 3 sets
     - 75, 85, 95
     - Yeah, I hate these too. One legged movements are a bitch. I would rather do 50 pistols over 50 of these. Don't know why they are so difficult.

Wednesday

A. Squat Clean and Jerk @ 75% of best squat clean, 1.1.1 x 5 sets, rest 3 minutes.

     - All sets at 185#. This was the right weight to use. I feel like my 

technique was decent and the load was moderately challenging. 

B1. Clean Deadlift @ 30x0, 3 reps x 10 sets, rest 1 minute.

     - 225,235,245,255,265,270,275,280,285,290

     - These got tough due to the # of sets and short rest. Didn't go super 

heavy but I felt like I maintained good form and did not need to wear a weight belt. 
B2. Handstand Push Ups @ 20x0, 3-4 reps x 10 sets, rest 1 minute.

     - These were all over the place as usual. Very frustrating. Just have to 

keep working these.

     1st set = 4 reps @ 1 Abmat, 2nd = 2 reps to floor, 3rd= 2 reps to floor

     4th=4 reps @ 1 Abmat, 5th=4 reps @ 10# bumper plate, 6th,7th,8th, 

9th=3 reps @ 10# Bumper

C1. Db GHD Raise @ 30x0, 6-8 reps x 3 sets, rest 1:30

     - All sets @ 8 reps 

C2. Db Low Incline @ 30x0, 8-10 reps x 3 sets, rest 1:30
     - Incline w/ 3 45# Bumper Plates underneath bench. All sets @ 50#. Shoulders 

felt a little fatigued and inflamed from the HSPU's.

Tuesday August 14th, 2012

Lately I've been loving my Tuesday workouts because they've consisted mostly of low intensity aerobic work and mobility. Good chance to recharge the batteries between strength days. Today's was a little tougher because both aerobic pieces had some high intensity intervals mixed in.

I. 20 minutes of rowing - 1 min. @ 90%, 1 min. @ 50%
     - This was actually tougher than I thought. Came into this thinking that I'd hold a 1:40 pace on the hi-intensity intervals and it was all I could do to hold a 1:50 pace!!! Most of my intervals were at about 1:48/2:05.
     - I feel like my rowing form is as good as it's ever been but I feel like I'm somehow slower if that's possible! Been a while since I really did any rowing @ 100% effort though.

Rest 10 Minutes

II. 20 minutes of Airdyne - 1 min. @ 90%, 1 min. @ 50%
     - Hi-Intensity was about 23 mph (at least I think it was set on mph!) and low intensity was about a 15.

Monday August 13th, 2012

A. Snatch Cluster @ 75%, 1.1.1.1 x 4 sets, rest 3 minutes. 

     - These went OK for the most part. Trying to get rid of the flaw that I have that results in me taking a small step forward on the recovery. I noticed that my footwork sometimes gets all over the place. Need to continue to work on that.

     - 1st set @ 135#

     - 2nd set @ 140#

     - 3rd set @ 145#

     - 4th set@ 150# (missed on 4th rep and then repeated)

B1. High Bar Back Squat @ 30x1, 3-4 reps x 5 sets, rest 3 minutes. 

     - 1st set @ 230 x 3 reps

     - 2nd set @ 235 x 3 reps

     - 3rd set @ 235 x 4 reps

     - 4th set @ 240 x 3 reps

     - 5th set @ 245 (1 rep only). Dropped down to 235# and did 4 reps

      - Kind of disappointed at how these went. Coming in, I thought I should be able to do 245 easy. Getting kind of frustrated with training @ tempo because I can't really calibrate where I'm supposed to be. When I was low bar back squatting without tempo, I was doing sets of 3-5 with 255# without a problem. At my peak, I was hitting about 285-290 for triples. Not sure if the difference is going to High-Bar BS, tempo training or if I'm just plain weaker than I used to be!

B2. Shoulder Width Grip Supinated* Pull Ups AMRAP x 5 sets, rest 3 minutes. * I actually screwed this up and did pronated!

     - 16, 11, 10, 10, 9

C1. DB Split Squats @ 20x1, 6-8 reps x 3 sets, rest 2 minutes. 

     - This is where I started to get really frustrated. I just hate this movement! It's hard, feels awkward and hurts my knee. Feeling like I'm not making progress on it week to week. Maybe I'm expecting too much too soon.

     - 1st set 45# @ 8 reps, 2nd and 3rd set 50# @ 8 reps

C2. Weighted Ring Rows @ 30x0, 6-8 reps x 3 sets, rest 2 minutes.

     - All sets 8 reps with Mir Weight vest. Not sure of the weight. Felt like more than 20# but I could be wrong. 

Saturday August 11th, 2012

A. Close Grip Bench Press @ 30x1, 4-6 reps x 5 sets, rest 3 minutes.

     - This was an unfamiliar movement for me so had to feel out the weights a little bit.

     - 1st set = 155# @ 6 reps

     - 2nd set = 165# @ 6 reps

     - 3rd set = 175# @ 6 reps

     - 4th and 5th sets = 175 @ 5 reps
B1. DB Standing Press @ 30x0, 6-8 reps x  4 sets, rest 2 minutes.

     - all 4 sets 50# x 8 reps
B2. Good Mornings @ 40x0, 8-10 reps x 4 sets, rest 2 minutes.

     - Started @ 95. Worked up to 115#
C. 15 Minutes of rowing @ 60% effort.

     - Forgot what pace I was at. Somewhere between 2:00- 2:05

Friday August 10th , 2012

Decent day today. Feel like I worked my ass off and the weights I chose for each part of the workout were enough to make me struggle but not enough for me to compromise form or cheat the tempo.

A. Front Squat @ 20x1, 4-6 reps x 5 sets, rest 3 minutes.
     - 1st set 5 reps @ 195

     - 2nd set - 6 reps @ 195

     - 3rd set - 4 reps @ 205

     - 4th set - 5 reps @ 205

     - 5th set - 4 reps @ 215

B1. Hang Squat Clean, 5.4.3.2.1, rest 3 minutes.
     - Did the following for weights: 165-175-185-195-205. I actually failed on the 4th rep of my first set. Just lost focus because I was tired. Finished up the set without too much trouble.

     

B2. Muscle Ups, 5-7 reps x 5 sets, rest 3 minutes.

     - These felt tough today and I was definitely not as smooth as I have been in previous workouts. Again, I felt a bit worn down today. It was hot as balls in the gym today and the humidity definitely added to the misery factor. Sets were...7-5-7-6-4

C1. Front Rack Barbell Walking Lunges @ 10x0, 8 each leg x 4 sets, start @ 95 lbs, and work your way up, rest 2 minutes.

     - These sucked. I knew they would. First 2 sets @ 95. Then 105 and 115 in the 3rd and 4th sets.

C2. GHD Raise @ 30x0, 8-10 reps x 4 sets, rest 2 minutes.

     - The only part of the workout that was "easy" !

D. Barbell Russian Steps Ups @ 10x0, 12/ each leg x 3 sets, rest 1:30(rest 30 seconds between legs), start at 65 lbs, and work your way up.

     - These also sucked pretty severely. Weight used was 65,75,85, 95.

Thursday August 9th, 2012

*** REST DAY ****

NOT!!!! (shh...don't tell coach!)

Workout: "Kettlebell 'DT' "

This is a little something I came up with for a KB Class I am teaching this weekend. I had to test the WOD to make sure it is safe for humans.

5 Rounds of
     - 12 Double KB Swings (Russian)
     - 9 Double KB Cleans
     - 6 Jerks

All done with 2 53# KB's

I'm not gonna lie, this was tough. I didn't hit it at 100% but it was still TOUGH! Time was 7:32.

Wednesday August 8th, 2012

I really just wasn't feeling it today. I did not feel strong in any of the movements and I'm not really sure why.

A. Power Clean and Split Jerk Cluster, 1.1.1.1.1 x 4 sets @ 85%, rest 3 minutes.

     - 85% of my best C&J should have been about 210#. I struggled just to do 5 reps at 205#. First 2-3 reps were fine. The last 2 were a real battle just to clean the weight. Here is what my sets ended up looking like.

          - 1st set @ 205 (failed on the 3rd clean)

          - 2nd set @ 185

          - 3rd set @ 195

          - 4th set @ 200

          - 5th @ 205

  
B1. Deadlift @ 20x0, 3 reps x 5 sets, make these heavy, rest 3 minutes.

     - Wow. These were just horrible. I can't believe how off my Deadlift #'s are. This back injury combined with just not working these much in the last 2 years have really  screwed me up. I must be about 30-50# off my personal best.

          - 1st set @ 315

          - 2nd set @ 325

          - 3rd set @ 335

          - 4th set @ 340 (failed on 2nd rep)

          - 5th set @ 340 (failed on 2nd rep)

          - Probably could have fought for a 2nd and maybe even 3rd rep on last 2 sets but the last thing I need is for my form to break down so I reinjure my back.

B2. Handstand Push Ups @ 20x1, 4-6 reps x 4 sets, rest 3 minutes.

     - Again, very disappointed in how these went. Attempted first set @ no abmat and only managed one rep!!! The rest of the sets were done with one abmat and I got between 5-6 good reps each set.

C1. DB Back Extension Drop Set, 10.10 x 3 sets @ 30x0, rest 1:30.
     - Worked these with a 35 and a 15

 
C2. DB Bench Press @ 30x0, 8-10 reps x 3 sets, rest 1:30
     - First and 2nd set = 10 reps @ 65#, 3rd = 8 reps @ 70#

Tuesday August 7th, 2012

Was supposed to do 30 minutes of Airdyne at moderate intensity. Decided to change things up a bit and ended up attending a Spinning Class at my Fitness Center at work!! Hadn't done one of these in about 8 years.

Monday August 6th, 2012

A. Snatch Cluster, 1.1.1 @ 80% effort x 5 sets, rest 3 minutes.
     - 135, 140, 140, 140, 140

B1. High Bar Back Squat @ 30x1, 4-6 reps x 5 sets, rest 3 minutes.
     - 225 x 5 reps, 225 x 6 reps, 230 x 4, 230 x 5, 230 x 6
B2. Wide Grip Pronated Pull Ups AMRAP @ 21x1 x 5 sets, rest 3 minutes.
     - 15 reps, 12, 10, 10, 10

C1. Db Split Squats @ 20x1, 8-10 reps x 4 sets, rest 2 minutes.
     - 50# x 8 reps, 40 x 10, 45 x 8, 50 x 8
C2. Single Arm Db Row @ 30x1, 8-10 reps x 4 sets, rest 2 minutes.
   - All sets @ 75# x 10

Saturday August 4th, 2012

It's been almost exactly one year since I last did a 10:00 kettlebell snatch test so I thought I'd hit it before I resume my regular training template on Monday.

"U.S. Secret Service Snatch Test"
AMRAP KB snatches in 10:00 @ 24kg kettlebell

     Results: 207 reps. This is 2 reps better since the last time I did this. Thought I'd do better for some reason. However; the heat and humidity definitely affected me. Hands are a bit beat up after this one.

Friday August 3rd, 2012

12:00 AMRAP of...
     - 5 Thrusters @ 2 x 53# Kettlebells
     - 10 Burpees

     Results: 9 Rounds + 3 Thrusters

This one was brutal as expected. Happy to get through the first 8 rounds of thrusters unbroken. This WOD totally crushed me.

Wednesday August 1, 2012

Trying to stay as true as I can to my weekly training template give the limited access I have to heavy weights this week...

A. Double  Kettlebell Front Squat @ 24kg x 2. 10 sets of 6 reps. Rest 1-2:00 between sets

B. Double KB Clean and Press @ 24kg x 2. 10 sets of 5 reps. Rest 1-2:00 between sets

Tuesday July 31st, 2012

Light aerobic, skills day today.

A. 15 minute run @ 60% effort

B. 10 minutes TGU - 5 min. @ 35#, 5 min. @ 53#......Not for reps.

C. Russian Swings @53# - :30 Work/:30 Rest for 10 minutes

D. KB Snatch @ 35# - :30 Work/:30 Rest for 10 minutes

E. KB Long cycle clean and jerk @ 35# -  :30 Work/:30 Rest for 10 minutes