Tuesday, April 29, 2014


Day 13 (kinda)

Row 250m @ 100%
Rest 4 Minutes
x 12

All of these are seconds

I tried to pay more attention to my stroke rate then my pace and did better when I went of that.  I really think the 48-50 was mostly a difference in my technique. I was working on the stuff they told me at the rowing seminar. 

It got harder to recover around set 7. I still felt ok by the end of the rest but I was much more taxed at the end of each set vs in the beginning I felt totally fine when I got off the rower.

Monday, April 28, 2014


Day 14
A. Every 30 seconds for 30 Reps 1 Squat Snatch @ 135

Done, felt good. Was hitting my pubic bone more then my hips. I don't normally have that issue.  Kinda weird for me. 

B1. 5x3 Weight Pull ups - Rest 1 Minute Seconds

45, 45, 45, 45, 35

These were pretty tuff

B2. AMRAP (-2) Chest to Bar Pull ups-Rest 1 Minute

20, 18, 12, 13, 10

These seemed harder then they usual. Grip was the main issue. 

B3. 10 UB Thrusters @ 100lbs - rest 1 Minute


B4. 10 Burpees AFAP - Rest 1 Minute



Day 13 
A. Back Squat 6x6 @ 260-Rest 2 Minutes

B. Deadlift 6x6@ 340- Rest 2 minutes

Really hard

C1. Split Squat 10 each leg x5-Rest 1 minute
C2. Max Effort Strict Toes to bar
Row 250m @ 100%
Rest 4 Minutes
x 12

I did c1 and c2 but I don't remember how many. 

I did not row

Saturday, April 19, 2014


Day 12
A. Every 30 Seconds for 30 Reps 1 Squat Clean @ 155 1 rep Max


B1. 5 Push Jerks x5 - Rest 10 seconds

175, 175, 185, 185, 190

B2. AMRAP Muscle up x5 - Rest 3 Minutes

4, 4, 3, 3, 3

Ring dips
Chest to Bar Pull ups. 

14:55 on workout. Probably a bit slow because gym was packed and was hard to do pull ups with limited room. Grip hard on tough

Wednesday, April 16, 2014


Day 11
A. Back Squat 6x2@ 260- Rest 2 Minutes
B. Deadlift 6x2 @ 260- rest 2 minutes

Done and done. Everything felt really heavy. Body tired from 6 x 5

Airdyne Z1 20 Minutes

I  didn't AD. I was short on time so I did my strength at my gym and don't have AD. Went on a brisk walk with the dog instead. 

Tuesday, April 15, 2014


Day 10
A. Back Squat 6x5@ 260-Rest 2 minutes

Not to bad

B. Deadlift 6x5 @ 340-Rest 2 minutes

Was happy with this. Didn't have to regrip any of them and felt strong all the way through

Row Max Distance in 45 Minutes


I paced it to much in the beginning. I focused on my technique and it did help. I didn't tire out as much and my back didn't hurt at much. Overall I was happy because I didn't totally ware myself out. I picked up the pace for the last 5mn and I had a bit left so I should have picked it up sooner. 

Saturday, April 12, 2014


Day 9 
A.EMOM 12 Minutes
1 Squat Snatch @ 145

Easy- maybe a little heavier??

B Strict Press 2,2,2,2,1,1,1,1

135, 145, 145, 145, 150, 150, 145, 145

I was disappointed with this. Just felt weak. Maybe cuz it was morning and I hadn't eaten since last night, still sick too. Not really sure but seemed like I should have done more. 

AD 30 Seconds Hard
10 Chest to Bar Pull ups
10 Burpees
x6 sets
Rest 3 minutes Between sets

1:11, 1:15, 1:14, 1:13, 1:14, 1:14

AD sucks- mainly lactic acid buildup in quads. C2b unbroken without much issue and burpees were pretty quick. 

I checked out the rowing clinic after. It was put on by the St Thomas rowing crew. Was pretty cool, my technique is pretty good, only thing I really need to change is to not come so far forward only come forward as long as my heels are on the pads. Said I may move a little slower until I get used to it but then my efficiency   and pace should increase. 

Did a bit of rowing in the clinic. A bit of technique and the. 2x 500m and 1000m sprints. 

Btw- they've seen you in the st Thomas gym. Said everyone stares at you like you a freak when your lifting.  I told him you said they are all pussies. 

Friday, April 11, 2014


Day 8
A. Back Squat 6x2 @ 260 - Rest 2 minutes


B. Deadlift 6x2 @ 340- Rest 2 minutes


Row 250m @ 100%
Rest 4 minutes

Did not do- took sudifed cuz I'm sick. It kinda screws me up, makes me not eat and dehydrated.   Started to row and just felt like shit. 

Thursday, April 10, 2014


Day 7 
EMOM 20 Minutes
Min 1- Power cleans 3-5 @ 205
Min 2 Muscle ups 2-3

Did 3 cleans every round and 3 Mups. I would have liked to do more cleans but I wasn't feeling real strong. I'm kinda sick and back pretty tight from DL yesterday.  Mups were good. 

Started WOD with tight quads, hamstrings, back. 

EMOM 21 Minutes
Min 1-Push Jerks 3-5 @ 165
Min 2-Box Jumps 10 @ 24 inches
Min 3- 10 KB Swings

No issues on any of this. Did 5 push jerks on all rounds. 


Day 6
A. Back Squat 6x4@ 260-Rest 2 minutes

Done, not bad. Left hip tight

B. Deadlift 6x4 @ 340- Rest 2 minutes

Done, really struggle with grip.  The last 2 sets I had to regrip on the 3rd rep.  Pulling do doable but can't hold on.  When I regripped, I didn't drop the bar, I just had to adjust my hands. It was quick

Double Unders
Wall Balls

Screwed up my dbl unders a lot. Shoulders super tired on wallballs. I really felt like the wallballs should have been faster with les breaks. 

Monday, April 7, 2014


Day 5
A. Back squat 6x2 @ 260- Rest 2 minutes


B. Deadlift 6x2 @ 340-Rest 2 minutes


Row Max Distance in 30 Minutes

7588 meters

Pretty hard. Mainly felt it in my middle back. 


Day 4
A. Every 45 seconds for 30 Reps 1 Squat Snatch @ 135


B1. 5x5 Weight Pull ups - Rest 1 Minute Seconds

Hard- did these all at 25 lbs but I had to  drop the weight and just do 3 strict to finished my last set

B2. AMRAP (-2) Chest to Bar Pull ups-Rest 1 Minute
32, 31, 31, 25 grip, 27 grip

Holly grip. I started every round with sets of 5 and short rest but on most of the rounds I had to shorten my sets when I got to 20ish. Then it was mainly singles. I really lost the ability to string them together (grip) on my 4th and 5th set. I probably only did 5 or 10 and then most singles.

B3. 10 UB Thrusters @ 115lbs - rest 1 Minute


B4. 10 Burpees AFAP - Rest 1 Minute


Sunday, April 6, 2014


Day 3
A. Back Squat 6x3 @ 260-Rest 2 Minutes


B. Deadlift 6x3 @ 340- Rest 2 Minutes


C. Glute Ham Bridges 18-20 x5 Rest 2 Minutes

Done @ 135

250 M Row @ 100%
Rest 4 Minutes

These sucked. Hard on the hips, forearms, legs. Really got bad around my 6th round. I somehow deleted or never took the picture of my times but I know I was at :44 sec for the first round and then each one after was a second or two slower. I don't think any were above :52

Not sure if this was just really hard or if I was having an off day but it sucked. 


Day 2
A. Every 45 Seconds for 30 Reps 1 Squat Clean @ 155 1 rep Max

No problem

B1. 5 Push Jerks x5 - Rest 10 seconds

Did all these at 175. Not to bad but not easy

B2. AMRAP Muscle up x5 - Rest 3 Minutes

4, 3, 3, 2, 1

My shoulders and triceps were still smoked from 14.5. I did not false grip and started trying to grab regular. Seems harder but I'm sure I'll get used to it

15 Power Cleans 135 
25 Toes To Bar
Rest 5 minutes Between sets

1:48, 1:58, 2:04, 2:21, 2:19

Did all the cleans as fast sets of 5. This wasn't to bad and I maintained. My t2b feel apart. Hard on the hips but it was mainly grip. All sets ended with lots of singles. 

Tuesday, April 1, 2014


Day 1
A. Back Squat 6x2 @ 260-Rest 2 Minutes
B. Deadlift 6x2 @ 340-Rest 2 minutes

This was all doable and good. Grip got tired on dead lift toward the end

250M Row
15 KB Swings 2 pood
25 Burpees
15 KB Swings
250M Row
All at 100%
Rest 12 minutes


The difference between all these as in the row. First one was pretty fast and then I started to die out cardio wise. 

I did all the other stuff unbroken with out much issue. Burpees seemed a little slow cuz my legs were sore from 14.5