Tuesday, April 29, 2014

140429

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

140430

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

Easy

B4. 10 Burpees AFAP - Rest 1 Minute

Easy 

140418

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

Easy
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

140417

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

Easy

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

+
30-20-10-20-30
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

140415

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

140414

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

10568

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

140412

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

140411

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

Fine

B. Deadlift 6x2 @ 340- Rest 2 minutes

Done 

+
Row 250m @ 100%
Rest 4 minutes
x12

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

140410

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. 

140409

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

140407

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

Done

B. Deadlift 6x2 @ 340-Rest 2 minutes

Done

+
Row Max Distance in 30 Minutes

7588 meters

Pretty hard. Mainly felt it in my middle back. 

140405

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

Good

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

Yup

B4. 10 Burpees AFAP - Rest 1 Minute

Done

Sunday, April 6, 2014

140404

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

Yup

B. Deadlift 6x3 @ 340- Rest 2 Minutes

Done

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

Done @ 135

+
250 M Row @ 100%
Rest 4 Minutes
x10

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. 

140403

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
x5
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

140401

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
x3

4:23
4:45
4:55

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