Saturday October 4, 2014

For Time of the following:
50 Thrusters @ 65/45 lbs
50 Burpees
50 Chest to Bar Pull-Ups
     - Time: 9:49
     - I smoked the thrusters. Did 50 unbroken at a pretty good pace (about 1:30). I even moved through the burpees OK. Not super fast but I never stopped or slowed down too much. The CTB's however; did not go as well as planned. I was able to manage sets of 5 through the first 20-25 reps or so. Then became 3's and then ended with doubles and fast singles. Did all kipping, no butterfly for fear of tearing the shit out of my hands.

+
Rest 18 Minutes
+
10 Rounds for time of the following:
4 2 Handstand Push-Ups
6 Toes to Bar
8 Wall Balls

     - Took a while to recover from part A and still felt like shoulders were pretty smoked from the first one. Keving scaled me down to 2 HSPU's which I thought was ridiculous but ended up being a wise decision. Kipping HSPU's were way tougher than they should have been. Didn't have any failures but had to earn every rep! TTB's were OK until last 2 sets which I had to break. Wall-balls were recovery!

     - Time was 10:50-something

Friday October 3, 2014

A. High Bar Back Squat @ 20x1, 4 reps x 4 sets @ 70%, rest 2-3 minutes between sets.
Use same weight as Monday, September 28th
     - 245#
B. Squat Snatch, 75% x 1 reps x 2 sets, 80% x 1 x 1 set, 83% x 1 x 1 set, 85% x 1 x 1 set, 80% x 1 x 1 set, rest 2 minutes between sets.

     - 155#, 165#, 175#, 185#, 195# (with about 4 misses!!), 205# (f)

     - Got close a few times at 205# but it just wasn't happening today. I think I was having a hard time staying back and finishing my extension. Not that upset, It's all part of training!

C. HSPU strict work

     - Did about 20 singles (and a few doubles) with about :40 of rest between reps. Was able to stay consistent up to about 15 reps then started getting tough

Wednesday October 1, 2014

A. 3 Position Snatch(floor-knee-mid-thigh), 70% x 1 rep x 3 sets, 75% x 1 rep x 3 sets, rest 1:30 between sets—Power Snatch Position
     - 145#, 155#
B. Snatch Pull, 90% x 2 reps x 7 sets, rest 1:30 between sets.
     - 195#
C. Clean Deadlift @ 105%, 3 reps x 3 sets, rest 1:30 between sets.
     - 275#
D. Front Squat Moderate of the following:
70% x 3 reps @ 20x1
70% x 3 reps @ 20x1
75% x 3 reps @ 20x1
75% x 3 reps @ 20x1
80% x 3 reps @ 20x1

     - 185#, 195#, 2015#

E. Strict HSPU

     - Did a bunch of strict singles with about 1:00 rest in between. Started feeling easier as I was starting to get my form dialed in better. Probably did 30+ reps

Tuesday September 30, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
5-7 Strict Handstand Push-Ups or Clusters of 2.2.1.1.1(Increase Height if Needed)
15 Second Accumulation L-Sit on Rings
15 Second Accumulation L-Sit on P-Bars
     - HSPU's started off pretty bad. Was having a hard time finding one good rep at full ROM
+
3 Rounds of the following:
5-7 Strict Chest to Bar Pull-Ups or As High as You Can Get
8-10 Strict Ring Dips
6 Pistols/each side

     - CTB's were pure agony on my elbow. Otherwise, was not difficult to complete 6-7 reps. Ring dips and pistols were no problem

B.

     After workout I did strict HSPU singles on the minute for what seemed like well over 30:00. I actually got into a pretty good groove and they started to feel easier (but not easy!!!). I think I just need to work my ass off on these every single week!

Monday September 29, 2014

A. High Bar Back Squat @ 20x1, 4 reps x 4 sets @ 70%, rest 2-3 minutes between sets.
     - 245 all sets
B. 20 Minutes on the Clock:
300 Double Unders
150 Calorie Airdyne(No Assault Bike)
75 Burpees to Target(Touch Pull-Up Bar)
If you complete all three movements in 20 minutes, then get back on the double unders

     - I really expected to get through a complete round but it wasn't there today. Double unders were bad. Not sure how long I took to get through 300. Probably over 6:00 easily. The airdyne is where I just needed to go much harder. I was doing intervals of :30 @ > 300 Watts and :30 @ > 150 Watts. This was just too lazy of a pace. I got to burpees with under 5:00 and I knew this was not enough time to get through 75. I am tempted to do this workout again because I know I'm better than this.

Sunday September 28, 2014

For time of...
     - Row 5K
     - Run 5K

     Goal is under 45:00

     - Time was 44:48. Finished Row in under 20:00. Took a few seconds to plug in my earphones and set up music. But still, run was pretty slow for me. Felt super comfortable on the row and definitely could have pushed the pace more.

Friday September 26, 2014

A. High Bar Back Squat @ 20x1, 5 reps x 5 sets @ 65%, rest 2-3 minutes between sets.
Use same weight as Monday, September 22nd
     - 225
B. Power Snatch, 70% x 1 reps x 3 sets, 75% x 1 x 2 sets, 80% x 1 x 2 sets, 70% x 1 x 2 sets, rest 2 minutes between sets.
     - Worked up to 165. Missed a couple times. Technique was lacking today
C. Clean and Jerk, 70% x 1 x 3 sets, 75% x 1 x 2 sets, 80% 1 x 2 sets, 70% x 1 x 2 sets, rest 2 minutes between sets.
     - Worked to 205
D1. Romanian Deadlift @ 65% of best clean, 8 reps @ 20x1, x 5 sets, rest 1:30 between sets.
     - 185
D2. High Hang Snatch Shrug @ 100% x 8 reps x 4 sets, rest 1:30 between sets.

     - 185