Saturday September 7, 2013

3k run:12:30
     - Heart rate was pretty consistently in the 160's. Pretty disappointed with this time. I may retest tomorrow.

15-12-9

Power snatch @95#

Burpees

     -time was 4:15

Rest as needed/long period of time
+
4 sets of the following @ aerobic effort:
Run 400 Meters
15 Overhead Squats @ 75/45 lbs
15 Burpees
Rest + Walk 60 seconds + Repeat
+
4 sets of the following @ aerobic effort:
Run 400 Meters
15 Push Press @ 95/65
15 Step Down Box Jumps
Rest + Walk 60 seconds + Repeat

Friday September 6, 2013

A. 10 Minutes of Stone Tech Work
     - played around with single reps of stone shouldering. Worked up to 135# 
B. 10 Minutes of Kipping Handstand Push Up Tech Work
C. 10 Minutes of Wall Walk Tech Work
+
For Time of the following:
30 Kipping Handstand Push Ups
30 Kipping Pull Ups
15 Kipping Handstand Push Ups
15 Kipping Pull Ups
     - major clock snafu. When I started it was counting up from 9:00. When I finished it was counting down from 9:00!!! Therefore I have no idea what my time was. However;I can say that I did a lot better than I thought I would. Both sets of pull ups were unbroken and fairly easy. Didn't butterfly but did a tight gymnastics kip. HSPU's of course slowed me down. My first round started with 2 sets of 5 reps. After that did a few sets off 2-3. Then singles. I actually got in a pretty good rhythm with the singles as I was getting back on the wall every 5 seconds or so.

Wednesday September 4, 2013

A1. Close Grip Bench Press @ 22x1, 4-5 repetitions x 5 sets, rest 2 minutes.
     - Worked to 195#

A2. AMRAP(-4) Pull Ups x 5 sets, rest 2 minutes.
*Go about 4 less every time on the pull ups, so lets shoot for 18-20 pull ups, every time, fight for it!*
     - First set 30 reps, all other sets = 21 reps
     - Feel pretty good about these. Probably could have squeezed out another 4-8 reps on the first set if I went all out. Last time I did AMRAP pull-ups was probably about 3 years ago at CFNE!! I got about 34 reps if I remember right.

B. 4 Sets of the following @ 90% aerobic
25 Double Unders
10 Burpees
Row 250 M
*Walk 60 seconds + repeat*
+
4 Sets of the following:
20 Double Unders
8 Burpees
Row 200 M
*Walk 60 seconds + repeat*
     - This sounded sooo easy but it actually sucked!! Maybe I was just spent from all those pull-ups but I was dog tired going into each set. Did the double unders unbroken, burpees were OK but row times were sssllloooowww. Only able to hold a pace of 1:45 - 1:50.

Tuesday September 3, 2013

A. Front Squat, work to a heavy double. Do this in limited sets. So for instance, do not do 4 heavy sets of 2, do one to two heavy sets of two. Build up quickly!
     - 2 warm-up sets @ 135#, 185#. Then, 2 work sets @ 225#, 245#
B. Power Snatch @ 75%, 1 repetition x 8 sets, rest 1:30
     - My technique on power snatches has been terrible lately. I can tell that I'm not finishing my pull and my footwork is all over the place. I haven't done this in a while but I switched to split snatches and the reps felt much smoother. I worked with 155#. I plan on doing some tech. work at light weight later this evening.
C. Power Clean @ 78%, 1 repetition x 8 sets, rest 1:30
     - Worked with 205 then 225# at the end. These felt pretty good.
D. 100 Kettlebell Swings for Time @ 70 lbs
     - Time was 4:50. This was a bit of a disappointment. I pictured doing a really big first set (at least 50 reps) and then maybe 2-3 more sets. I only managed 35 my first set, then 15, then 10's the rest of the way through. These were tough. I was sweating like Shaq in the 4th Quarter and it was hard just to not lose my grip!!

Monday September 2, 2013

A. Overhead Squat @ 20x1, work to a heavy single,
     - Worked up to 245....big PR!!! Previous was either 225 or 230#. I did miss my first attempt because I got soft through the midline just before coming up. Second attempt was really solid.
B. Strict Press Cluster, 1.1.1.1 x 5 sets, rest 2-3 minutes between sets.
     - Worked with 135#. Didn't have any more in me today
C. On the Minute, Every Minute x 12 Minutes of the following:
5 Power Clean and Jerks @ 155 lbs
5 Toes to Bar
     - First 6 sets were not that tough. Then the walls started to close in and :30 rest did not seem like enough!!! Pwr Cleans were fine. It was the TTB's that were sketchy at the end.

Friday August 30'2013

A. Power Snatch @ 78%, 2 reps x 5 sets, rest 1:30 between sets
     - didn't do that well on these today. Left shoulder is still killing me on snatch movement. I worked up to 155 but reps not feeling smooth at all at this weight.

B. Power Clean @ 74%, 2 reps x 5 sets, rest 1:30 between sets
     -worked up to 225
C. Split Jerk off Blocks @ 76%, 2-3 repetitions x 5 sets, rest 1:30 between sets
     -worked up to 215@3 reps. These felt really good today. Feel like my split jerk technique is pretty solid.
D. 4 Sets of Row Sprint, 1 minute of work x 4 minutes of rest
     - all sets@ less than 1:30
+
4 sets of Sled Sprint, 30 meters @ 90 lbs load, rest 3 minutes
     -These were super easy
+
4 sets of Airdyne, 60 seconds @ 80%, 60 seconds @ 50%
     - fast sets@about 400 watts. Slow sets@about 200

Saturday August 31,2013

35 Minutes of the following @ 75% effort:
Run 400 Meters
25 Wall Balls
25 Kettlebell Swings @ 53 lbs
*Rest 2 minutes between each round completed*
     -this started off not that bad and then got pretty miserable about halfway through. Ended up doing 6 rounds total which each took about 3:30 -3:45. Wallballs and swings were all unbroken, runs got pretty slow by the end I think.