Friday May 9, 2014

A. Push Press, 3.2.1.3.2.1, rest 2-3 minutes between sets.
     - 185, 195, 200
B. Weighted Supinated Pull-Ups @ 30x1, 3-4 reps x 4 sets, rest 1-2 minutes between sets
     - 35#
C. Close Grip Bench Press @ 21x1, on the minute, every minute x 10 minutes x 1 heavy rep.
     - 205#
D. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: Russian Kettlebell Swings @ 80 lbs or more x 15 reps
Even Minutes: Airdyne @ 95% 25 seconds airdyne

Thursday May 8, 2014

A. High Bar Back Squat of the following:
5 reps @ 75%, 5 reps @ 80%, 3 reps @ 85%, 3 reps @ 88%, rest 2-3 minutes between sets.
     - 245, 265, 280, 285. Felt pretty good with these.
B. Front  Squat, 5 reps x 3 sets @ 65%, rest 2 minutes between sets.
     - 185 all sets.
C. Power Clean 2 Position(Above Knee-Ground) @ 75%, on the minute, every minute x 12 minutes.
     - 205 all sets. A few sloppy reps and I tweaked my back a little towards the end.
D.  5 Rounds of the following:
Run 200 Meters
5 Hang Power Cleans @ 205 lbs/125 lbs
12 Chest to Bar Pull-Ups
     - This was very tough. All singles on the cleans after first round. CTB's weren't too awesome but not terrible. Did 6 and 6 first round then mostly 4-4-4 after that. Don't know my time because clock got accidentally reset. I estimate that I was at around 15 minutes give or take. Each round seemed like it took about 3 minutes.

Tuesday May 6, 2014

Row @ 15 Minutes @ Zone 1 Effort
+
10 Sets of the following:
20 Double Unders
8 Pistols 4/each leg)
Rest 30 seconds between sets
+
Row @ 15 Minutes @ Zone 1 Effort

PM Session:

Warm-Up
3 sets of AMRAP kipping HSPU, 4:00 rest
     - Got 6 reps each set. Will make sure to go for at least 7 next week!!!!

A. Push Jerk, one 1 rep every 90 seconds x 8 sets, make last set one heavy single.
     - Worked up to 215. I did really shitty on these today and even missed one rep. Gotten so used to splitting that felt awkward to Push Jerk!!
B1. Deadlift @ 55%, 2 reps x 8 sets, rest 30 seconds—Use Blue Band for added resistance
     - 235 + Band
B2. Toes to Bar, Unbroken AMRAP Set of 22 seconds x 8 sets, rest 2 minutes between sets.
     - These were all over the place. Did 14 reps my first set then anywhere from 8-12 after that. Gotten better at these but still not my strength. Left biceps was acting up again.
C1. DB Seated Single Arm Press @ 40x1, 6-8 reps x 3 sets, rest 1:30 between sets.
     - Used 40# first set and 35# other sets.Was feeling pretty worn down at this point from everything else I did!!
C2. Weighted Back Extensions Cluster @ 30x1, 6.6.6 x 3 sets, rest 1:30 between sets.
     - Used only 15#! Again, I felt totally crushed at this point in my workout and honestly should have just called it a day,

Monday May 5, 2014

Warm-Up
5 Wall Walks + 5 shoulder taps
HSPU negative to deficit. 3 sets of 5 reps using Abmat with 1 45# plate



A. Front Squat, 5 reps @ 75%, 5 reps @ 80%, 3 reps @ 85%, 3 reps @ 88%, rest 2-3 minutes between sets.
     - 185, 205, 215, 225
B. High Bar Back Squat, 5 reps x 3 sets @ 65%, rest 2 minutes between sets.
     - 215
C.  3 Position Power Snatch(Mid Thigh-Above Knee-Ground) x 7 minutes, on the minute, every minute @ 65%.
     - 115
D.  For Time of the following:
Row 500 Meters
15 Clean and Jerks @ 135/95
6 Muscle-Ups
Row 500 Meters
15 Clean and Jerks @ 135/95
6 Muscle-Ups
     - Time was right around 11:00. Didn't push too hard and dropped every C&J as I was concerned about my shoulder. Shoulder actually felt pretty good afterward! However; I seemed to aggravate my left biceps tendon while doing Muscle Ups!

Saturday May 3, 2014

A. High Bar Back Squat @ 30x1 @ 55% all sets, 3 reps x 5 sets, rest 1 minute between sets. Concentrate on Speed

B. KB Bottoms Up Walk x 20 Meters x 5 sets, rest 1 minute between sets.

     - 18# KB

C. 26 Minutes on Airdyne @ 80% Aerobic Effort, Every 3 Minutes complete the following:

7 Box Jumps

7 Squat Snatch @ 75#

     

Thursday May 1, 2014

A. Overhead Squat of the following:
5 reps @ 65%, 5 reps @ 70%, 3 reps @ 75%, 3 reps @ 80%, rest 2-3 minutes between sets.
     - 155,175, 185, 195

B. High Bar Back Squat @ 70%, 3 reps x 3 sets, rest 2 minutes between sets.
     - 235
C.  Four Rounds for time of the following:
400 Meter Run
20 Russian Kettlebell Swings @ 88 lbs
Row 500 Meters

      - Time was just 18:21

Tuesday April 29, 2014

Perform the following @ 70% effort:
75 Calories on Airdyne
+
Rest 5 Minutes
+
10 Sets of the following:
30 Seconds of Double Unders
30 Seconds of Rest
+
Perform the following @ 70% effort:
75 Calories on Airdyne

PM Session:

A. Half Kneeling Landmine Pressing, 10-12 reps/each x 4 sets, rest 1:30 between sets.
B1. Deadlift, 3.2.1.3.2.1, rest 2 minutes between sets.
     - 335, 345, 355
Your highest number at 1 rep should be no more than 85% of your best 1 REP MAX
B2. DB Farmer's Walk x 60 Meters @ tough weight x 6 sets, rest 2 minutes between sets.
      - 80#
C1. Romanian Deadlift @ 30x1, 4-6 reps @ 60% of best clean x 3 sets, rest 1:30 between sets.
     - 185#
C2. Row @ 100%, 250 Meters x 3 sets, rest 3 minutes.