Tuesday June 26, 2012

Noticed in my box jump workout last week that I had lost a little spring... gonna implement some jump training to get it back. Moving to west asheville and gonna have the opportunity to play some ball again, would like to feel quick for it.

A. Test Vert Jump standing to wall 24”/side
B. Back Sq (30X2)  8, 8, 6; 205, 215 (+5), 240# (+5)

B2. Depth Drop 40” x 4; Rest 3 min Done

C. Sh Press 1 every 60 seconds (115#, x 5# as long as able) Up to 155# PR, nearly blacked out again... gotta fix “twitch” at beginning of press... quite a blooper reel at the end!

D. FLR on Rings Accumulate 5 min Not done due to time

Sunday June 24, 2012

This was my aerobic/breathing day. I think I'll need to up this as a priority as I struggle to breathe considerably beyond 12-14 minutes... and often can't make it much past 20 min with heavy breathing. All in due time

amrap in 8 min @ 95%:
row 200 m
15 push ups
(rest walk 2 min)
amrap in 8 min @ 95%:
15 double unders
10 lunges
5 chin ups
(rest walk 2 min)
amrap in 8 min @ 95%:
10 sit ups
10 wall balls
5 ring dips
(think high speed cruise effort, no grunts)

Only made it through first two sets.  Breathing fell off dramatically but no muscle fatigue

Saturday June 23, 2012

A. Back Squat 215# x 2 x 10; Rest 45s Done, felt heavy towards the end but kept quick
B. Power Clean x 5 TnG Quick Every 60 seconds for 8 Minutes 205-220#, felt solid

C.5 RFT: 3 Muscle-Ups; 18 Wall Ball (Outlaw top score - 9:03) 6:45, felt very acidic

Rest 3.5 hours 

Jackie 6:48, Row was 3:58, thrusters unbroken, pullups 18, 12... could have gone faster on row and thrusters

Felt good about these efforts. Worked really hard on the MU/WB workout (quite nauseas towards the end) but still had great energy for the last workout. I normally fatigue heavily on multi-event days after a tough effort. This makes me excited for competitions this fall.

Rest Day - Friday

Rested today.  Soreness at a minimum, energy was stable.

Went on a fantastic hike out at Sams Knob.  105 Minutes and were between two T-storms... timed it perfectly somehow.

Best part of rest day hikes are you find opportunities to just do some fun stuff with your fitness...

Some other pictures from the hike

Thu Jun 21, 2012

A. Build to tough Triple of Deadlift TnG in 10 minutes 365
B1. BTN Press 85# x 7-10 10, 10, 8
B2. Pronated Pull Up x AMRAP; 3 min x 3 13, 12, 10
C1. Ring Push Up (2020) x AMRAP 18, 12, 10
C2. Kneel. Torso Row 20X0 x 8-10 x 3; Rest 2 min 65# DB

Wed Jun 20, 2012

Sets felt great including a personal best TnG Snatch 175# x 3

5 sets @ 95%: (60 seconds of work)
Snatch x 3 TnG 145, 155, 165, 175, 175 x 1
Box Jump 30” x 5 30, 30, 32, 34, 36
Run 30m x 4 Done

rest 6 min b/t sets

4 sets @ 95%:
Sq Clean x 5 TnG 165
KBS 71# x 12-15
Burpee x Remainder
Rest 6 min b/t sets

Tue Jun 19, 2012

Video of Back Squats and Sh Press

A. Back Sq (30X2)  5, 3, 1, 5, 3, 1; Rest 3 min 215, 235, 265, 240, 265, 290
B1. Sh Press 1.1.1 (10s) x 4 135, 140, 145, 150 x 2
B2. SubScap Pull up (41X1) x 5; Rest 3 min Done
C. Toes 2 Bar x 8 Quick; 30 seconds x 6 Done