130807

AM

5 sets:

40 double unders

15 box jumps 24"

15 kb swings 2pd

10 burpees

rest 2 min

2:17 - a bit too hesitant

2:08 - better

2:05 - a bit too deep; felt time for recovery start to lengthen

2:07 - trip on early double under, recovery time took a little more focus

2:10 - trip on double under and missed 1 box jump

Overall a great session, I like these... Very mentally challenging to stay fast and focused... Never done many mixed mode with 2 min intervals

PM

jog on the trails Z1 no clock, 15-20 minute run, five fingers, then 40 minute walk to finish

130806

AM
A. Jerk off blocks 2-2-2-2-2, rest 2 min - 225, 225x1, 205, 215, 225, 230
B. 1 pHSPU negative every min for 8 min Done - challenging thru mid-range, felt like eyes wanted to pop
+
75 cal AD @90% (record time) 3:56
+
rest 2 min
+
For time: - 13:48
30m single arm L Farmer's Walk 165#
10 axle push press 160# UB
20 burpee bar muscle-ups Missed 3-4 early on, then got a better rhythm
10 axle push press 160# UB
30m single arm R Farmer's Walk 165#
+
rest 2 min
+
75 cal AD @90% (record time, look for same as first) - 3:45 - went a touch slower than needed on first set after last weeks debacle

PM
30sec run @90% - Didn't notice this as running, did air dyne sets
30sec run @50%
x6
3 min walk rest - 104c, 98c (likely didn't add the last easy 30, 104c, 106c
x4

130805

AM

A. Power Snatch 115#x3 TnG EMOM for 12 min Done - Focused on keeping posture tall in eccentric descent

B. Front Squat @32X2 3-4x4, 2 min rest (video) 185.195.205x3.200x4 - videos below of last two sets in order

+

EMOM for 16 min

odd - Russian step-ups 5 per leg tough 30" 30" was tougher than expected.  Unweighted this time, but could weight it next time

even - 4 stone over shoulder heavy Done with 150# Dball - all sets in 26-30s

PM

20 min jog on trails Z1 23 minutes - five fingers at bent creek, felt solid

130803

10 min amrap @85% 5+40

30 double unders

10 wall balls

10 toes to bar

8 min rest

10 min amrap @85% 4+33

15 cal AD

10 burpees

15 kbs 2pd

8 min rest

10 min amrap @85% 5+40

30 double unders

10 wall balls

10 toes to bar

Pleased with the pacing.  Limiters were toes to bar muscle endurance.

Good week.  Tomorrow will do Bowen fundraiser with two miles of running, 14 moderate deadlifts, some burpee pull-ups, box jumps, and kb thrusters.

130802

AM

A. Squat Clean TnG 125#x5 EMOM for 8 min more challenging than anticipated, fun, felt good, focus was keeping posture tall in descent in order to hit pocket on return, then getting deep in squat

B. Back Squat 3-3-3-3, 3 min rest (video) sets across at 225#, worked on getting deep, not just "deep enough".  Feels like it takes an extra 2 seconds to keep sinking, but doesn't look or feel that way on video.  Shanna noted I was shifting my hips, so worked on pushing more thru left leg and that helped.  Amazing how challenging it feels to squat that deep, but watching videos of raw lifters lately with heavy high bar squats, they get deep as shit... I think this is a big area of opportunity in my game.  Videos are third and fourth set in order.

C1. CGBP @30X1 4-5x4, rest 1 min 185.195.205.210x4

C2. DB torso row @21X0 5-6x4, rest 30sec btw arms, rest 2 min 80.90.90.95 (heaviest db we have right now)

PM

jog on the trails Z1 - 20 min five fingers on trail

130801

Upon waking - mild soreness in calves and feet.  Other than that, mood and energy was good.

Afternoon energy good and soreness gone.

130731

AM

6 sets:

20 double unders all ub

10 box jumps 24" rebounded, felt quick by 3rd round

8 power cleans 135# did log cleans at 95#... Felt similar effort

10 cal AD

rest 2 min

Sets were 

1:45 (warm up)

1:38 (ad start error)

1:38 (ad start error)

1:31

1:34

1:31

1:30

Felt like a good high speed stimulus

PM

jog on the trails Z1 five fingers, mild hills, 20 minute walk, 15 min run