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