Thursday, July 30, 2015

150730


Day 8
A. Back Squat 6x5 @ 295lbs Rest 2 minutes btwn sets

Yup- no issue. Knees hurt a little

B1. Push Jerk 6-8 reps Rest 10 seconds x6

165 x8
165 x8
165 x8
175 x8
175 x8
175 x8

Not that hard. Maybe I should go heavier but I get fatigued by end. 

B2. 8 Defecit HSPU for Time 9" Defecit Rest 3 minutes x6

4,4
4,1,3 just screwed up the 1 and came off wall
4,3,1 getting tired 
4,1,2,1 hard
4,2,1,1 yup. Not sure every one was legit but if not, very close
4,1,2,1 

Didn't do the the metcon. It would have been quick but I wanted to get home. It was just getting too late. 

+
21-15-9
Toes to Bar 
Burpee Box jump overs 20"

Tuesday, July 28, 2015

150728

Day 7
A. Back Squat 6x2 @ 295lbs Rest 2 minutes btwn sets

Yup- kinda tired 

B. Double Barrel Front Squat 8, 8, 8 @ 135lbs 6, 6, 6, @ 155lbs Rest 2 minutes btwn sets

Harder then expected 

+
Row 1k @ 1:50 Pace Per 500M
Rest 30 seconds
x6

Rest 90 seconds btwn rounds 3 and 4

Yup 1:58 was the right pace but I cannot do faster. That was difficult for me. Mid back a bit tight. I row better at a higher stroke rate of about 30/sec vs stronger pulls. 

Monday, July 27, 2015

150727

Day 6
A. Work up to a 1 Rep Max HPC 

240 
Missed 245, it was plenty high and I dropped well but I didn't get my elbows around and it kinda bounced off my hands. Should have had it. 

B. Hang Power Clean Clusters 3.3.3 rest 2 minutes x5 Rest 20 secnds btwn reps

195 these ok
195 pull is decent. I'm struggling with grip and getting elbows around. 
195. Hands, grip. Kinda slamming collar bone
195


+
5 sets
10 Deads 315lbs
10 Burpee Box jumps
Rest 2 minutes btwn sets 20"

:56 unbroken and quick
:60 unbroken, slowed down burpees 
1:24 6/4 DL, slower on second half of burpees
1:42 6/4 DL, all burpees slow
1:48 6/4 DL,  all burpees slow. Wanted to do these  DL unbroken and maybe I could have but I didn't. 

DL felt surprisingly good. But my volume/endurance is down. My first few
Rounds of bbj were solid without an extra step but then I slowed down. All good. 

150726

Day 5
A. Back Squat 6x4 @ 295lbs Rest 2 minutes btwn sets

Yup

B. tempo Bulgarian Split Squats Front Rack 3-4 reps 3 seconds down 3 second pause 3 seconds up 1 seconds pause at the top rest 90 seconds btwn legs x4

135 x3
For all

+
6 Sets
100ft Farmers Carry 100lb Dumbellss
15 Toes to Bar
15 GHD Sit ups
Rest 3 min btwn rds

2:15 ouch
2:50 hips abs/ grip a little
3:10 ttb- 3,1,1,1,1,1......, slow ghd. 
I didn't look at my last round. Had to break the ghd up, felt like passing out. I got off at 8 and then started again

Friday, July 24, 2015

150724

Went to gym around 6am, woke up 4:30 Maybe not good idea?? Haven't decided, at least I got it in which is by main goal right now. 

Day 4 (try to have a rest do btwn days 3-4, 7-8, 11-12, and 15-16 this cycle.)
A. Back Squat 6x2 @ 295lbs Rest 2 minutes btwn sets

Yup- felt good and easy

B. Split Jerk to a Heavy single

255 grrr. I should do that again. It is early in the morning but come on, that's a little frustrating. 

C. Split Jerk Clusters 1.1.1.1.1 Rest 2 minutes rest 20 seconds btwn rep

245- really wobbly on my catch. Not pretty. I go down in weight
225- pretty bad
225- 

Just did 3, trying to get out of here. 

+
21-15-9
Deadlifts 315lbs
Toes to Bar

9:20 kinda embarrassing. My deadlifts were terrible with long breaks. Ttb were decent, grip went on last round for dl and ttb

DL: 7,5,2,1,1,1,1,1,2; 5,4,3,3; 5,2,2 
Ttb: 7,7,7; 5,5,5; 6,1,1,1

Wednesday, July 22, 2015

150722

Day 3 (try to have a rest do btwn days 3-4, 7-8, 11-12, and 15-16 this cycle.)
A. Back Squat 6x3 @ 295lbs rest 2 minutes btwn sets

Yup, felt good. Staying vertical

B. 20 Walking Lunges Front Rack Rest 2 minutes x3

165lbs. This was hard. 18 steps cuz that's how much room I had. 

+
Row 1k @ 1:52 Pace Per 500M
Rest 30 seconds
x

1:52 pace
1:58 pace
1:54 pace-higher stroke rate, weaker pull
1:57 pace 
2:00 pace
2:00 pace 

Can't keep that pace with 30sec rest. My ass hurts

Rest 90 seconds btwn rounds 3 and 4

Tuesday, July 21, 2015

150721

Day 2
A. Power Clean + Push Jerk 5 tough singles

235 for 5
Clean ugly, want to squat it. Jerk ok but lockout when I stand up, not when I catch. 

B1. Push Jerk 6-8 reps Rest 10 seconds x5

155 x8

These are ok and I'm actually locking out. 

B2. 8 Defecit HSPU for Time 9" Defecit Rest 3 minutes x5

Holy hard. 
4,2,2
4,2,1,1
Only 6reps- 3,1,1,1
4,2,1,1 but went to 7.5"
3,1,1,1,1,1


Shoulder fatigue. Hard to lock out. Super hard. Hard on neck coming down so I came off wall a lot

+
6 Sets
3 HPC 205lbs
12 KB Swings
15 Box Jumps 24"
Rest 2 min btwn Sets

1:08
1:12 missed a bj 
1:10
1:15 barbel came out of my hands. Grip and slippery. 
1:15
1:20 screwed up a few bjs 

Working hard, breathing hard, body hardly recovering in 2mn. Just getting breath to slow down by time I pick up bar for next round. Everything unbroken besides the one drop of bar

Low back. Feel on everything

Monday, July 20, 2015

150720

Day 1
A. Ido Portal begginer locomotion work 

Yup- kinda. I did locomotion work and then crossover symmetry 

B. Back Squat 6x2 @ 295lbs Rest 2 min btwn sets

Yup- my low back is sore from Saturday. 

C. Tempo Bulgarian Split Squat front rack 4-5 reps 3 seconds down 3 second pause 3 seconds ups 1 second pause a the top. Rest 90 seconds btwn legs x4

X5
X4
X4
X4

Tempo hard. Harder on left leg

+
6 Sets
Row 250M
15 Toes to Bar
Rest 2 minutes btwn Sets

1:15 row 1:35, ub
1:27 ttb- grip bad tired, singles at end, shoulders so tight. No swing on kip cuz shoulders tight
1:40 I think. 
1:40 slowing down row to save for ttb. I suck either way
1:50
1:50 Pull no good

Not really happy with workout but I'm glad ion t into gym and finished it. 

Thursday, July 2, 2015

150702

15 min AMRAP
15 Burpees
15 Shoulder to OH 165lbs
Walking Lunges 20 Steps 165lbs Back Rack

3 rounds 5 burpees

Blah blah blah

150701

Day 3
A. 2 Split Jerk EMOM @70-80% 1 rep max 10 minutes

225 for all

B. Eye Jerks 5x5 rest 2 minutes stay light but heavier than last

95,95,95,105,105

I'm doing about 1mn rest 

C. Split press 5x5 rest 2 minutes stay light but heavier than last

115 for all

1mn rest. Kinda hard. 

D. Death By muscle ups for 15. If you fail a minute restart back at 1 the next minute

Had to break up 7 and then didn't get 8. Back to one at 8 and 13

It's not that many mups but it sucks. 


I skipped the metcon, was getting to long and I would have had to wait for space. Maybe do it Thursday. Will be resting besides that.