Monday, June 30, 2014

140630

Day 3
A. EMOM 10 Min 5 Deadlifts @ 275

Felt heavier then it should have but it was ok. grip a little issue

C. Airdyne Sprint 15 Seconds Rest 2:15x5

I did 5 sets of 6 10m shuttle runs instead- rest 2mn

this was fairly easy but it was good.  each round took :16secs.  Floor was kinds slippery which was a little troublesome

+
6 Sets
15 KB Swings
20 Box Jumps
100M Farmers Carry- 2 Pood Each Hand
Rest 6 Minutes btwn Sets

2:02 unbroken
2:12 1 break on carry
2:10 1 break on carry
2:03 1 break on carry but I walked a lot faster
2:07 1 break on carry, 1 miss on box jump. Fast walk
1:59 1 break on carry, I was almost running

This was a fun workout and felt like I was preforming pretty well. I did well on all the KBS and box jumps moving quickly. The farmers carry was really tough on the grip but I felt like I did a good just fighting through it. I should have walked faster on the first two rounds.

Felt better then I have in a while.

140628

Day 2
A1. Push Press 4-6 Reps-Rest 1 Minute

155x6, 155x6, 155x6, 165x6, 165x6

These felt OK, didnt feel real strong and solid in the core. kinda felt wobbly

A2. 5 Muscle ups for time-Rest 3 Minutes

Did all unbroken each took :15secs.

You didnt put how many rounds. I guessed it was 5??

B1. 15 Power Snatches for time 95lbsx5-Rest 10 Seconds
B2. 6 Power Snatches for time 145x5. -Rest 3 Minutes

This was too much for me. I was so worked when I got to my first set of 145. My first round I did the 15 and then 3 at 145. then I scaled the workout to:

5 sets of 15 Power Snatches for time at 95lbs- rest 2 min. (I counted my first set though which included the 3 reps at 145)

:55, :58, :58, 1:02, 1:07

These were OK, I was surprisingly tired for how easy it should have been. My hips were really tired, slow and tight but they didnt hurt except my right side when I would pick up the bar for the first rep.

140627

Day 1
A. Power Snatch to a Max

170

B. Power Clean to a Max

230 felt supper heavy. I really rushed this. Did 3 reps at 185, 1@ 205, 1@225, 1@235

C1. 10 Glute Ham Raisesx3 - Rest 2 minutes
C2. AMRAP Strict Toes to Barx3-Rest 2 minutes

I skipped c1/c2.  Not enough time

+
100 KB Swings For Time 2 Pood
EMOM 3 Power Cleans 165

Did 70 KBS in 4:08 and this included my 3rd set of Power Cleans. I was totally smoked and tired. My grip was gone and it was just to much volume for first day back so I scaled back. My third minute, I only did about 7 KBS. Cleans where pretty easy.

I really rushed today but wanted to get at least somthing it. It was all pretty brutal but was nice to get back at it.

Saturday, June 7, 2014

140604

6/3
AD Sprint AFAP 15 Seconds Rest 2:15 x11

10, 10, 10,  11, 10, 10, 9, 9, 9, 9,  9

These are all calories, nice to have a readout for a change. 

+
30 Minutes Mobility

Wednesday, June 4, 2014

140603

6/2
A. Max Set Muscle ups

6

+
30 Muscle ups For Time

10:30

Wow- both of these were way worse then the last time I did this. Last summer my max effort was 11 or 12 and I think my 30 time was about 5mn. 

Not sure what was up, I just wasn't getting high enough so I missed a lot. Maybe because of all the pullup work lately.   I think the difference in the false grip vs regular makes a difference for me.  I think I will start incorporating MU's into my warmups. 

Monday, June 2, 2014

140602

5/31
5 Sets each for time
10 Strict HSPU
20 Chest to Bar Pull ups
30 Second AD Sprint
Rest 4 minutes btwn sets

1:10, 1:20 (rowed instead of AD), 1:45, 1:55, 2:02

On the second round i rowed instead of AD, chelsey was kinda doing it with me and i let her use the AD that round, after that i was so far ahead of her it didnt matter.  My pace on the first two was the same, the extra 10 seconds was setting up on the rower.

I did the first 2 rounds unbroken on everything. after that my C2B went to shit.  I did all the HSPU unbroken and the AD was obviously the same amount of time so it was almost all C2B that made the difference.

140531

5/30
A1. Bench Press 3 reps- Rest 2 Minutes x5

195, 205, 205, 210, 220

A2. 12 Strict Pull ups For times- Rest 2 minutes x5

:20, :18, :20, :24, :26

+
30 Minutes Mobility

Yup

140530

5/28
AD Sprint AFAP 15 Seconds Rest 2:15 x9
+
30 Minutes Mobility

Did it, i was surprised my heart rate didnt come done quicker

140528

5/27
A1 12 Strict Pull ups for Time-Rest 10 seconds x5

:17, :22, :25, :31, :34

Struggled
A2 3 Muscle ups For Time-Rest 3 minutes x5

I did not get one MU- i spend 1:30 each round doing attempts.  Terible

B. EMOM 5 Min 10 Shoulder Press @ 55-75lbs

75lbs, harder then last time but doable

C. Max Set strict HSPU- Rest 2 minutes x3

7, 5, 2

Went mountain biking for 2hrs right before this and didnt eat after. Think it affected me

140527

5/26
3 sets @ 100% Each for time
AD 30 Seconds Sprint
15 Burpees
25 Chest to Bar Pull ups
15 Burpees
AD 30 Second Sprint
Rest 12 Minutes Between Sets

3:48
4:00
3:10

C2B were a bitch, broke all of them up

140523

5/24
A1. Bench Press 5 reps- Rest 2 Minutes x5

175, 185, 185, 190, 195

A2. 10 Strict Pull ups For times- Rest 2 minutes x5

:15, :16, :17, :17, :21

+
30 Minutes Mobility

Yup

140521

5/21
A1 10 Strict Pull ups for Time-Rest 10 seconds x5

16, 20,, 26, 24, 26

A2 3 Muscle ups For Time-Rest 3 Minutes x5

1mn, 1mn, 1:40, 1:50,1:27

B. EMOM 4 Min 10 Shoulder Press @ 55-75lbs

75lbs- easy until last few reps of last set

C. Max Set pushups 1 min- Rest 2 minutes x3

42, 31, 30