Tuesday September 18th, 2012

A. Row total of 1,600M
     - 4 sets of Row 200M @ 90%, Row 200M @ 50%
     - 90% splits were at about 1:40 pace, 50% @ 2:05
     - Total time was about 5:56 (I think!)

* Rest 3:00

B.  Row 2,000M Total

Row 1,000M @ 90%
     - Time = 3:19. Feel pretty good about this. Rowed at a consistent 1:40 pace throughout. Did not feel crushed at the end so definitely not an all out effort

 Rest 5:00
Row 1,000M @ 90%
     - Time = 3:26 Had trouble keeping consistent pace. First 500M split at about 1:40 then fell off from there to about 1:45-1:46 pace.

C. GHD Sit-Ups: 5 sets of 12, rest 1:00 between sets

D. Double Under Practice: AMRAP unbroken sets of 30 in 10:00
     - 14 sets. Not great. My achilles have been super tight lately. Kind of weird since I've been doing hardly any running. All I can think of is the ankle flexion caused by deep squatting.

Monday September 17th, 2012

A. Front Squat 20x1 w/ 40# chains, 2-3 reps x 3 sets
     - 165 x 3, 175 x 3, 185 x 3, 185 x 2 (all weights not including chains)
     - Put 10# more on the bar than last time. Feel pretty good about how these went.

B. For time of the following...
     10-9-8-7-6-5-4-3-2-1
     Power Clean @ 165#
     Pull-Ups
     - Couldn't decide to game this. Do I try to string reps together or drop every clean? I decided to drop every rep knowing that the pull-ups would tax my grip and just that the cumulative effect of 55 reps at that weight would add up quick! I think I made the right decision because this was tough. Pull-Ups were fast and easy but the cleans started to beat me down. I'm pretty sure I did an extra round of 3 but I decided to do it again just because I wasn't 100% sure. Finished in 9:29.

C1. Single Leg Back Extensions 20x1, 12-15 reps x 3 sets
     - These were interesting. Not as bad as I thought but they were challenging.

C2. Single Arm DB Row @ 30x1, 8-10 reps x 3 sets
     - All sets with 60#

Saturday September 15th, 2012

For time...
     Row 1,000M
     30 Burpees
     Row 750M
     30 Burpees
     Row 500M
     30 Burpees
     Row 250M
     30 Burpees


My f$%#& clock stopped in the middle of the workout!!!! By my best estimate this took me about 17 minutes give or take. I felt like I got through this one at a decent pace. Burpees were fairly slow but I was able to maintain an even pace without stopping.

Friday September 14, 2012

Another challenging Friday workout and a great way to end the week!

A. Overhead Squat @ 20x1, 3-4 reps x 3 sets, rest 2 minutes.

     - 165 x 4, 175 x 4, 185 x 2(f on 3rd rep) 185 x 3

     - Have not overhead squatted heavy in quite a while so there was definitely some feeling out of the weight. I thought I would have less trouble with 185 than I did. Problem is keeping shoulders packed and keeping the weight "in the slot" directly over the middle of my feet. With practice, I'm capable of a lot more. Strength does not seem to be the limiting factor.

B1. Squat Snatch @ 125 lbs, 1.1.1.1.1 x 4 sets, rest 45 seconds.

     - No misses but a few sloppy reps where I stepped forward or received the bar awkwardly.
B2. Pronated AMRAP Strict Pull Ups @ 20x0, x 4 sets, rest 45 seconds.

     - Shit, these got very tough very quick especially with short recovery time. Sets were 12,10, 7,7
C1. Thrusters @ 85 lbs x 21 reps x 3 sets, rest 1:30

     - 1:30 really was just the right amount of rest for me to hit each set at a good intensity and pace. Got through each set without pausing but these were challenging even at the lighter weight.
C2. Chin Over Bar Pull Ups x 12 reps x 3 sets, rest 1:30

     - Did butterfly pull-ups on all 3 sets and I definitely had these dialed in pretty well.

Wednesday September 12th, 2012

A. Split Jerk Cluster off Boxes @ 75% of best, 8 sets of 2 reps, rest 2 minutes.

     - Worked with 195#
B1. Pronated Grip Deadlift @ 30x0 x 2 reps x 10 sets @ 60% of best, rest 1 minute.
     - 255#
B2. Close Grip Bench Press with chains @ 20x1, 10 sets of 2 moderate reps with chains @ 40 lbs, rest 1 minute.
     - 145# + chains
C1. GHD raises x 10-12 reps x 3 sets, rest 1:30
C2. Kipping Ring Dips x 15 reps x 3 sets, rest 1:30

Monday September 10th, 2012

Starting to realize that Mondays and Fridays are the days that I really need to bring my "A" Game when I walk into Vagabond. Today was no different.

A. Hi-Bar BS w/ 40# chains, 2-3 reps @ 20x1 x 3 sets
     - These went OK and I feel like I'm continuing to make progress on my squatting.
     - Worked with 195, 205, 210 (not including chains)

B. Perform the following for time...
     - 7.6.5.4.3.2.1 Squat Clean @ 185#
     - 8.8.8.8.8.8.8 CTB Pull-Ups
     - Yes, this one sucked as bad as I thought it would. I can't say that I killed it, but I can say that I got through it a hell of a lot better than I would have a couple months ago. Pleased to say that my form did not go to shit as I got into the later rounds.
     - Took me 9:42 to get through it. Dropped every single rep of the Sq. Cleans. First round took just over :50.

C1. BB Walking Lunge @ moderate weight, 15 reps ea. leg x 3 sets, rest 1:30
C2. Muscle-Up Cluster 2.2.2.2 x 3 sets, rest 1:30
     - I was pretty tore up from part 'B' from above so this one was a challenge to get through. Did the lunges at only 75# but that was the right weight considering the number of reps each round. Didn't do so hot on the muscle-ups. I missed my last rep in the first round and I could tell I was starting to get sloppy. Felt a little twinge of pain in right shoulder. I got through the later rounds by giving myself more time between the clusters of 2.

Sunday September 9th, 2012

A. 3 Rounds of "The Great Destroyer", 3:00 rest between rounds

B. 3 Rounds of the following with 3:00 rest between rounds
     - 10 30" Box Jumps
     - 10 TTB
     - 30 Double Unders