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