130926

Due to schedule at gym, had to invert the AM and PM.  Did runs PM and intervals AM

AM PM
5 min run Z1 900m
+
1000m run @90% 4:34, 4:51, 4:50 - Didn't pay attention to splits as I went, just tried to feel the 90%... 2nd/3rd intervals felt a little harder to co-ordinate breathing with the quick foot steps
rest 3 min
x3
+
5 min walk/jog cooldown 500m

PM AM
10 min reverse shot toss practice Used a 15# slam ball - 40-42 feet/attempt... previous best with this implement has been 25-30, feeling good with the reverse toss and hip opening!
+
3 sets:
4 hang power snatch 115# Easy and fast
AD sprint 30 sec Ave watts - 599, 609, 603
rest 5 min
+
3 sets:
row 60 sec @97% 341, 330, 332
rest 6 min

130925

AM

A. Split Jerk off blocks 3@65%, 3@70%, 3@75% of PR, rest 2 min solid

B. Jerk balance 3-3-3-3, rest 2 min (back foot in landing stance with heel off ground, short dip drive and powerful front foot landing) 155.165.175.175 - I like these... Getting more comfortable in the blocks

+

5 sets for avg time:overdosed myself of the cont clean load.  Picked the right load for 10 tough, but not for 5 sets of 10 tough

10 continental cleans tough

10 box jumps 30"

12 toes to bar

50 double unders

row 150m

rest 90 sec

150# cc - 4:49

150# cc - 5:18 - belly started getting sore/raw about 4 reps in

130# cc - 5:45 - belly raw from first rep, very slow on these and subsequent work

130#x1 cc - 3:48

130#x1 cc - 3:35 - made executive decision to back off the cc's.  felt good at start, just didn't have the trunk stamina for that many at that load yet

PM

20-30 min jog Z1 23 minutes - five fingers on trail, comfortable

130924

AM

A. Back squat @30X1 2-3x5, rest 3 min 225.235.245.250.255 - videos 235 and 255

B. Squat snatch 135#x3 TnG EMOM for 12 min done - 2 misses to the front... Felt fast under the bar and deep in squat

C1. Press @2111 5-7x4, rest 90 sec 105

C2. Close grip upright row @3010 5-7x4, rest 90 sec 105 (a little hip extension and plantar flexion to help initiate - lost track and may have done 5 sets instead of 4

PM

4 sets:

PCx1+PPx3 135#

15 sec AD max effort  shuttle run 35m x 2

rest 3:40 21.20.19.20 for all work

+

rest 6 min

+

4 sets:

5 deadlifts TnG 155#

15 sec AD max effort shuttle run 35m x 2

rest 3:40 all sets 20 seconds - runs felt great - powerful and more "natural" than the air dyne

130922

1 med ball over shoulder Did 2, one over each shoulder - 150#
25 sec prowler push max effort Front Rack Yoke Walk - 305# x 2 and 325# x 2 for 36 feet
rest 4:30 Each set 33-35 seconds
x4
+
row 1 min @97% 345, 340, 333 - Again, difference was in 1st 20 seconds of each set
rest 6 min
x3
+
800m run with 20# med ball 4:18 around the block, strange, brief rib cramping after setting the ball down.

130921

AM

A. Front squat @40X1 2-3x4, rest 4 min - 225.225.235x2(miss 3).230x3 - though it wasn't an intensity increase, it was a volume increase - video last set

B. PCx1+PJx1+SJx1; 5 sets; rest 2:30 205.215.225.235(miss SJ).230 - all tng at shoulders - video first and last set

C. Power clean 185#x3 TnG EMOM for 10 min done - felt comfortable, early 6-7 sets were muscle cleans, felt like a great first and second pull

+

15 min @80%: 4 rounds - worked on getting much deeper in pistol and without lifting shoes, each set had better balance... Pleased with the new depth here

20 HR pushups

20 pistols

0.3 mile AD

PM

Off/hike or 20-30 min jog Z1 24 minutes - five fingers at bent creek.  Finished a trail that I've never finished before.  Felt solid

130919

AM
5 min run Z1 900m
+
800m run @90% 3:20, 3:23, 3:25 so much untapped potential in running stamina and efficiency.  loving the thu am track workouts
rest walk 2:30
x3
+
5 min run easy 900m

PM
3 sets:
5 TnG deadlifts 185#
30 sec AD @97% Switched for Shuttle Run of 45/15/30/60 - each set of DL/Run was 37, 38, 36 - Videos are first and last
rest 5 min 

+
4 sets: 284, 284, 282, 280 - Felt like I had some dig on this and could maintain 1:30 and below, but didn't have as much power on the starts
row 50 sec @97%
rest 5 min

130918

AM
A. Split Jerk off blocks 3@60%, 3@65%, 3@70% of PR, rest 2 min Done - Solid
B. Jerk balance 3-3-3-3, rest 2 min (back foot in landing stance with heel off ground, short dip drive and powerful front foot landing) - 165#, Challenging, but good.
+
8 sets for avg time:
8 axle thrusters 115#
10 burpees
row 250m
rest 1 min Nasty, but fun - 2:23, 2:23, 2:22, 2:24, 2:21, 2:21, 2:24, 2:22 

PM
20-30 min jog Z1 Replaced with trad rock climbing - did 3 climbs that were 5-10 minutes a piece, plus a solid 20 minute uphill climb to get to the base.  Felt awesome here

130917

AM

A. Back squat @30X1 3-4x5, rest 3 min 215.225.235.245.250 all x 4 - video first and last set

B. Squat snatch 135#x3 TnG EMOM for 10 min done - missed third rep of third set, then refocused.  Squats felt comfortable

C1. Behind the neck Press @3010 6-8x4, rest 90 sec 100.105.110x6.105x4+2 push press

C2. Close grip upright row @3010 6-8x4, rest 90 sec 100.105.110x6.105x6 - end of sets uses a little hip on the way up

PM

4 sets:

3 TnG power cleans 135# very easy and fast

15 sec AD max effort ave watt - 879.782.1106.926

rest 3:40

+

rest 6 min

+

4 sets:

4 kb swings 88# easy and fast

15 sec AD max effort ave watt - 907.783 - then got sick of the inconsistent feedback and switched to a shuttle sprint ~60mx2 - time of swing/sprint 35.34s

rest 3:40

130915

12 min amrap @85%  5 rounds

0.25 mile AD

10 hspu

7 hang squat clean 115#

rest 5 min

12 min amrap @90% 3 rounds

15 toes to bar

250m row

50m Farmer's Walk tough

rest 5 min

12 min amrap @95% 5 rounds + .25m + 1 hspu

0.25 mile AD

10 hspu

7 hang squat clean 115#

I felt spot on today.  In 3rd amrap I was behind pace after 2 rounds, due to a more cp based start on the first set, but then I felt more than able to pick it up just a touch in third to take the lead pace... Felt good there

130914

AM

A. Front squat @40X1 2-3x4, rest 4 min 225.235.245(2).255(1) - videos are last 2 sets

Lots of work this morning... So a little rushed getting back to it, and energy a little lower

B. PCx1+PPx1+PJx3; 6 sets; rest 90 sec 195.205.210.210.215(got dizzy after push press and only managed 2 jerks), 200x1 push press (still dizzy - felt like low bp from low stress hormone)

C. Power clean 145#x5 not TnG EMOM for 13 min did without hook grip, focused on relaxed breathing during the rep, inhale upon set up and exhale on pull, then took a rest for lunch and nap, back in mid afternoon for 5rft and then to woods for jog

+

5 rounds for time: 5:45 - 1st rnd was 52 then down from there.  Wall balls got shallow here and there as breathing became tough in mid 4th rnd.  Lost bf rhythm for 10th in 3rd, 7th in 4th, and 5th in 5th... Had some 

15 ub wall balls

10 ub CTB pullups

PM

Off/hike or 20-30 min jog Z1 2:15 hike

130912

AM

5 min run Z1 1000m

+

600m run @90%

rest walk 3 min

x4 2:08, 2:08, 2:11, 2:15

+

5 min run easy run/walk 600m

PM

3 sets:

5 TnG power snatch log clean at 165.175.175

4 burpees AFAP

20 sec AD @97% 16.13.16 cals

rest 4:30

+

4 sets:

row 40 sec @97% 227.228.229.230

rest 4:30

130911

AM

row 1 min @90%

rest 45 sec

x7

rest walk 4 min

x2

Goal was 284m/interval

Total meters - 2123, 2115

Felt like high-end, repeatable efforts and good row technique work.  Found if I stay taller and slightly shrug during the early pull I actually hit a more powerful pull and expend less energy.  I believe the shrug increases the lever from the hip and results in the greater power.

PM

20-30 min jog Z1 trails and forest service road in five fingers - 28 minutes comfortable

130910

AM

A. Back squat @30X1 4-5x5, rest 3 min 205.215.225.235.240x4

B. Squat snatch 115#x4 not TnG EMOM for 12 min done, a solid challenge for last few minutes

C1. Behind the neck Press @3010 6-8x4, rest 90 sec 95.100.100.100x7

C2. Close grip upright row @3010 6-8x4, rest 90 sec 95.100.100.100x6 (last two sets had some help from hip sway for last few reps)

PM

AD sprint 20 sec max effort

rest 3:40

x5. 

rest 6 min

x2

Cals - 25.25.22.24.--
Ave watt/cals - 1006/21.980/21.1001/23.957/22.--

Forgot to start the clock on last of each five... Was gettin green and overheated... A cold shower at night helped a ton

130908

12 min amrap @85% 5+1 - all sets of hspu and mu ub... F ya

3 pHSPU 12" boxes

4 ub muscle-ups

200m row

rest 5 min

12 min amrap @85% 6 even - du were broken in a few sets... Was feeling too cocky after the hspu's; pushed above 85% in the final round to hit six even, paid for it a bit in next set

12 kb swings 2pd

40 double unders

7 ghd sit-ups

rest 5 min

12 min amrap @85% 4+22+25m - pp ub, ttb and runs were broken 

10 db push press changed for 10 log push press at 95#

12 toes to bar

200m run

Another solid micro cycle... Feelin solid overall

130907

AM

A. Front squat @40X1 3-4x4, rest 4 min 215.220.225x3.230x3 below are first and last sets

B. PCx1+PPx2+PJx2; 4 sets tough; rest 2 min 195.200.205.210 - push press pr

C. Power clean 145#x5 not TnG EMOM for 12 min good - did second half without hook grip to work some grip strength, all were caught as muscle clean

D. amrap hspu in 45 sec; 5 sets; rest 2 min 17.17.14.10.9 - lost stability in eccentric portion and some neck discomfort in last couple sets.

PM

Off/hike or 20-30 min jog Z1 21 minutes and comfortable 

130904

AM
row 30 sec @90%
rest 30 sec
x10
rest walk 3 min
x3 
Total Meters 

1595 - Goal was 140m/rnd

1621 - Goal was 140m/rnd

1632 - Goal was 143m/rnd - Tougher but doable

Picked 140m as 90% of effort based on 2k time.  Upped to 143 on third as 140 was too easy, and was typically hitting some rounds in the 143-144 range.

PM
20-30 min jog Z1 27 min in five fingers at Warren Wilson College trails

130905

AM

5 min run Z1 1k

+

400m run @90%

rest walk 2 min

x5 1:28, 1:24, 1:24, 1:24, 1:25 

+

5 min run easy 800m - calves a little crampy at first, but eased off

PM

3 sets:

3 TnG power cleans tough 225#

5 burpees AFAP

15 sec AD max effort 13.15.16 - this shit got hot... Real nice combo

rest 4 min

+

4 sets:

row 30 sec @99% 179.178.180 meters

rest 4 min

130903

AM

A. Back squat @30X1 4-6x5, rest 3 min 205.210.215.220x4.225x4 - six reps is a whole new animal

B. Squat snatch 115#x4 not TnG EMOM for 10 min good challenge... Squatting definitely makes it tougher movement, fatigue developed in mid back and thighs, squats were deep

C1. Behind the neck Press @3010 8-10x3, rest 90 sec 75.85.85x10

C2. Close grip upright row @3010 8-10x3, rest 90 sec 75.85.85x10 - nasty burning, felt good, very needed

PM

AD sprint 20 sec max effort

rest 3:40

x8 21.18.29.20.24.22.19.22 - not sure what happened with the 29, all other efforts seemed to score correctly

130901

A. Run 3k for time - 13:18 - First lap was 1:33, the rest huddled btwn 1:43 and 1:51.  Right around the PR without any competition drive.

130831

A. Back squat - build to a max hit 275# deep, 265# was very comfortable and 285# wasn't moving
Videos are 275# and 285# respectively

B. cgbp - built to a max - 255#, miss at 260#
C. Press - build to a max - 135# was tough and not comfortable - 140# wouldn't budge

PM - jog on trails - 15-20 minutes, felt good and fresh, able to run without thinkin about running which felt comfortable for the first time.