@ 9:00am
row 35:00 for meters (under 2:00/500m)
9063m (1:55.90/500m). felt good again this week. first 10-15 minutes were between 1:57 and 1:59, then slowly worked down to between 1:54-1:57 until the last few minutes, when the pace picked up even more. definitely becomes more and more mental the longer it goes. it was physically tough, but the mental side is the key. have to stay in it for the entire time, rather than lost it. is the key to longer conditionings, and is the key to the longer rows as well.
@ 3:30pm
a) emotm 3 tNg squat snatch ladder (start @ 135#, move up 10# per minute)
135, 145, 155, 165, 175, 185, 195, 205, 215, 225. hit all reps on all sets. the last rep @ 225# was a little out in front and had to chase it down a couple steps, so called it there. felt good on these. hit 235# for 2 reps a few weeks ago, so hitting 225# for 3 reps is solid. need to keep working on linking power and full snatches together.
b) 10:00 muscle up work- 2 ub muscle ups every :40 x 15 sets
focused on body positioning and staying tight on the transition. hitting the 2 every :40 was no problem, but need to work on maintaining that solid technique over the course of many sets of 2 before moving back up to sets of 3. slow process that hopefully pays off in the end.
c) 10:00 amrap
7 deadlifts 185#
14 hand release push ups
21 wall balls 20#
5 rounds + 8 wall balls (finished out wall balls after time was up). tough go here, felt much like an open workout. the hand release push ups were the exercise that held me back. went unbroken on all deadlifts and wall balls, but had to pace out the hand release push ups after the first couple of rounds. good work overall though, on this conditioning and the entire day.
Monday, December 30, 2013
Saturday, December 28, 2013
Saturday December 28th, 2013
@ 8:00am
a) 3x2 front squats (rest 1:30)
315, 335, 355. each of these sets felt good and smooth. had no sticky points on any of the sets. need to keep building up the front squat sets, which in turn will help with the back squats, snatches and cleans.
b) 3x1 front squats (rest 1:30)
370, 385, 400 (f). the last set may have been a bit heavy here. wasn't able to get out of the hole. didn't get a good bounce out of it, and 400# was too heavy to get it from there. 385 felt good and smooth though.
c) 5x2 tNg cleans @ 65, 70, 75, 80, 85% (rest 1:30)
235, 250, 270, 290, 305. felt good on these. no problem hitting the percentages. 305 was heavy, but had no sticky point where I didn't think it was going to happen. pull is feeling good, which may be getting helped by the power clean work.
d) emotm 4 tNg power clean ladder (start at 185#, move up by 10# each minute)
185, 195, 205, 215, 225, 235, 245, 255, 265. 9 total sets here. form felt solid except for 1 rep at 265# where the legs spread apart a little too much. felt fast and efficient on the sets through about 245, then 255 and 265 were tough. called it after 265 as I felt form may suffer going up to 275#.
@ 4:15pm
a) 5 rounds
12 overhead squats 135#
6 burpee chest to bar pull ups
200m run
11:37. good workout, lower back started to fire up during rounds 3, 4 and 5. runs were used more to catch breath and be able to get right back to the bar, while also keeping a solid pace. felt solid on the ohs (went ub) and the burpee chest to bars were just about getting a rhythm on the movement and just moving.
b) tabata airdyne (for calories) x 2 (rest 5:00 between)
89 cals, 96 cals. performed on an older version of an airdyne at @bridhqeast. 2 tough go's here. was able to push pretty hard throughout all 8 go's each set. definitely a different airdyne workout to add in there every now and again.
a) 3x2 front squats (rest 1:30)
315, 335, 355. each of these sets felt good and smooth. had no sticky points on any of the sets. need to keep building up the front squat sets, which in turn will help with the back squats, snatches and cleans.
b) 3x1 front squats (rest 1:30)
370, 385, 400 (f). the last set may have been a bit heavy here. wasn't able to get out of the hole. didn't get a good bounce out of it, and 400# was too heavy to get it from there. 385 felt good and smooth though.
c) 5x2 tNg cleans @ 65, 70, 75, 80, 85% (rest 1:30)
235, 250, 270, 290, 305. felt good on these. no problem hitting the percentages. 305 was heavy, but had no sticky point where I didn't think it was going to happen. pull is feeling good, which may be getting helped by the power clean work.
d) emotm 4 tNg power clean ladder (start at 185#, move up by 10# each minute)
185, 195, 205, 215, 225, 235, 245, 255, 265. 9 total sets here. form felt solid except for 1 rep at 265# where the legs spread apart a little too much. felt fast and efficient on the sets through about 245, then 255 and 265 were tough. called it after 265 as I felt form may suffer going up to 275#.
@ 4:15pm
a) 5 rounds
12 overhead squats 135#
6 burpee chest to bar pull ups
200m run
11:37. good workout, lower back started to fire up during rounds 3, 4 and 5. runs were used more to catch breath and be able to get right back to the bar, while also keeping a solid pace. felt solid on the ohs (went ub) and the burpee chest to bars were just about getting a rhythm on the movement and just moving.
b) tabata airdyne (for calories) x 2 (rest 5:00 between)
89 cals, 96 cals. performed on an older version of an airdyne at @bridhqeast. 2 tough go's here. was able to push pretty hard throughout all 8 go's each set. definitely a different airdyne workout to add in there every now and again.
Friday December 27th, 2013
@ 7:30pm
a) 3x3 back squats (rest 1:30)
365, 385, 405. these felt strong. first time going over 400# for multiple reps in a while. could have hit a couple more reps at 405 as well.
b) 3x1 back squats (rest 1:30)
425, 440, 445. last set felt better than the second set. got stuck about halfway up and had to battle for the 440# set, but 445# was smooth. was able to get a better bounce out of the hole.
c) 12:00 ascending ladder (1-1, 2-2, 3-3, etc)
muscle ups
stone to shoulders 116#
8 muscle ups + 2 stone to shoulders (finished the final 6 after time was up). this was a fun workout. hit the muscle ups 1, 2, 3, 4, 3-2, 3-3, 3-2-2, 2-2-2-2. stone to shoulder was a consistent pace throughout them.
d) 5:00 row
1383m (1:48.40). plan was originally to hit the 5:00 around 1:55, but clearly that went out the window. made this workout harder than originally planned.
--5:00 rest--
4:00 row
1148m (1:44.40). quads started to feel smoked during this go. had to battle through the last minute-minute and a half.
--4:00 rest--
3:00 row
888m (1:41.40). this turned into a decent battle. about halfway through, started to become big time mental due to the burn in the legs and lungs. had to hold on strong here.
--3:00 rest--
2:00 row
618m (1:37.90). tough go but with it only being 2 minutes, was able to hold on to the pace and push through.
--2:00 rest--
1:00 row
323m (1:32.90). about as fast as I could go at this point. the legs were shot, and the lungs were burning, but 1:00 isn't too terrible. just have to suck it up.
a) 3x3 back squats (rest 1:30)
365, 385, 405. these felt strong. first time going over 400# for multiple reps in a while. could have hit a couple more reps at 405 as well.
b) 3x1 back squats (rest 1:30)
425, 440, 445. last set felt better than the second set. got stuck about halfway up and had to battle for the 440# set, but 445# was smooth. was able to get a better bounce out of the hole.
c) 12:00 ascending ladder (1-1, 2-2, 3-3, etc)
muscle ups
stone to shoulders 116#
8 muscle ups + 2 stone to shoulders (finished the final 6 after time was up). this was a fun workout. hit the muscle ups 1, 2, 3, 4, 3-2, 3-3, 3-2-2, 2-2-2-2. stone to shoulder was a consistent pace throughout them.
d) 5:00 row
1383m (1:48.40). plan was originally to hit the 5:00 around 1:55, but clearly that went out the window. made this workout harder than originally planned.
--5:00 rest--
4:00 row
1148m (1:44.40). quads started to feel smoked during this go. had to battle through the last minute-minute and a half.
--4:00 rest--
3:00 row
888m (1:41.40). this turned into a decent battle. about halfway through, started to become big time mental due to the burn in the legs and lungs. had to hold on strong here.
--3:00 rest--
2:00 row
618m (1:37.90). tough go but with it only being 2 minutes, was able to hold on to the pace and push through.
--2:00 rest--
1:00 row
323m (1:32.90). about as fast as I could go at this point. the legs were shot, and the lungs were burning, but 1:00 isn't too terrible. just have to suck it up.
Thursday, December 26, 2013
Thursday December 26th, 2013
@ 7:30am
8.5k row @ z1
34:58.50 (2:03.40/500m). this felt good. stayed in the comfortable zone the entire time. pace was rather consistent this week, being 2:04-2:07 first 10-15 minutes, then 2:01-2:05 the rest of the way. legs felt great afterwards, and body was loosened up from the 12 brids the day before.
2x3, 2x2 strict press (rest 1:30)
155, 175, 190, 205. felt strong with these today. wasn't sure how these were going to go, but 205 felt solid.
2x3, 2x2 push press (rest 1:30)
225, 245, 260, 275 (0). last set just wasn't happening today, the drive just wasn't there with it. need to keep working on these, using the hips and legs to drive up the weight. will get there throughout the weeks.
@3:00pm
a) 3x7 strict pull ups (rest 1:00).
3x10 strict bar dips (rest 1:00).
completed. wanted to hit some sets but also did not want to overdo it with the pulling and then dips on the shoulders.
b) 5 rounds, alternating with partner.
160m run
10 alternating pistols
10 alternating db snatch 75#
(while partner goes, 75 UB double unders or double unders until partner is done)
all rounds between 1:35 and 1:45. unbroken on double unders except for round 5, where I messed up after 9 then went 75 ub before Danny finished his round. tough workout. performed at the mt sterling ymca. breathing was the toughest part. fun workout though.
8.5k row @ z1
34:58.50 (2:03.40/500m). this felt good. stayed in the comfortable zone the entire time. pace was rather consistent this week, being 2:04-2:07 first 10-15 minutes, then 2:01-2:05 the rest of the way. legs felt great afterwards, and body was loosened up from the 12 brids the day before.
2x3, 2x2 strict press (rest 1:30)
155, 175, 190, 205. felt strong with these today. wasn't sure how these were going to go, but 205 felt solid.
2x3, 2x2 push press (rest 1:30)
225, 245, 260, 275 (0). last set just wasn't happening today, the drive just wasn't there with it. need to keep working on these, using the hips and legs to drive up the weight. will get there throughout the weeks.
@3:00pm
a) 3x7 strict pull ups (rest 1:00).
3x10 strict bar dips (rest 1:00).
completed. wanted to hit some sets but also did not want to overdo it with the pulling and then dips on the shoulders.
b) 5 rounds, alternating with partner.
160m run
10 alternating pistols
10 alternating db snatch 75#
(while partner goes, 75 UB double unders or double unders until partner is done)
all rounds between 1:35 and 1:45. unbroken on double unders except for round 5, where I messed up after 9 then went 75 ub before Danny finished his round. tough workout. performed at the mt sterling ymca. breathing was the toughest part. fun workout though.
Wednesday, December 25, 2013
Wednesday December 25th, 2013
@ 7:30am
12 brids of CHRISTmas
performed as such- 1, 2-1, 3-2-1, 4-3-2-1, etc.
1 deadlift 400#
2 muscle ups
3 back squats (from rack) 315#
4 full snatch 135#
5 handstand push ups (4" deficit)
6 toes to bar
7 thrusters 135#
8 burpee box jump overs 24"
9 wall balls 20# to 10'
10 pull ups
11 shoulder to overhead 135#
12 full cleans 205#
47:38. long workout. a good mixture of pushing movements, pulling movements, heavy weights, medium weights, and bodyweight exercises. stayed pretty consistent throughout the entire workout. the toughest stations were cleans, thrusters and back squats. good mental and physical challenge. felt great to get through it the way we did. felt very satisfied with effort and performance.
12 brids of CHRISTmas
performed as such- 1, 2-1, 3-2-1, 4-3-2-1, etc.
1 deadlift 400#
2 muscle ups
3 back squats (from rack) 315#
4 full snatch 135#
5 handstand push ups (4" deficit)
6 toes to bar
7 thrusters 135#
8 burpee box jump overs 24"
9 wall balls 20# to 10'
10 pull ups
11 shoulder to overhead 135#
12 full cleans 205#
47:38. long workout. a good mixture of pushing movements, pulling movements, heavy weights, medium weights, and bodyweight exercises. stayed pretty consistent throughout the entire workout. the toughest stations were cleans, thrusters and back squats. good mental and physical challenge. felt great to get through it the way we did. felt very satisfied with effort and performance.
Tuesday, December 24, 2013
Tuesday December 24th, 2013
@ 7:30am
row 500m x 10 sets
paces actual times
1:45 1:44.60
1:44 1:43.60
1:43 1:42.50
1:42 1:41.40
1:41 1:40.40
1:40 1:39.50
1:39 1:38.60
1:39 1:38.40
1:38 1:37.40
1:38 1:35.70
these felt much better than last week. was not able to hit the pace for #10 last week, so feel good about this. did a better job of staying consistent with all the paces throughout the 500m, rather than starting out faster and coasting it in. I think it is better overall work while also helping keep the legs more fresh. will continue to build on these go's throughout the cycle.
@ 1:00pm
a) emotm ladder- 5 tNg power snatches
95, 105, 115, 125, 135, 145, 155, 165, 175, 185. these went well. used the first few sets to warm up the lungs and body, focused on keeping good technique while also moving the bar as quick as possible throughout the set. had to rest the bar at my hip for reps 3-4-5 @ 185, and the last 2 reps were close to parallel, so called it after 185 before form began to break down.
b) 10:00 muscle up work
worked on being consistent with the transition. hit a good amount of sets of 2. working on the kip on the dip portion plus keeping everything tight throughout the transition rather than flailing some.
c) 21-15-9
burpee to 6" target
toes to bar
4:38. the core tightened up here on the toes to bar. lots of opening and closing of the hips between burpees and toes to bar. toes to bar were broken up 15/6, 5/5/5, 5/4.
d) 15-12-9
chest to bar pull ups
clean and jerk 135#
5:31 (5:00 after part c). chest to bar pull ups felt okay. broke them up into 15, 4/4/4, 5/4. grip and pulling began to fatigue on the 2nd and 3rd sets. clean and jerks were done all singles through the sets of 15 and 12, then the set of 9 began with 5 singles and finished with 2 sets of 2. looking back, hitting sets of 3 for last set may have been doable, but wasn't best thought option at the time.
e) 9-6-3
snatch 165# (power or full)
27-18-9
box jumps 24"
4:30 (5:00 after part d). snatches were all power and all singles until the set of 3, where it was 1 single followed by a double. box jumps were just a consistent pace throughout each set. felt pretty strong on this portion, even after all the other work that had been done. snatches felt fast and efficient.
row 500m x 10 sets
paces actual times
1:45 1:44.60
1:44 1:43.60
1:43 1:42.50
1:42 1:41.40
1:41 1:40.40
1:40 1:39.50
1:39 1:38.60
1:39 1:38.40
1:38 1:37.40
1:38 1:35.70
these felt much better than last week. was not able to hit the pace for #10 last week, so feel good about this. did a better job of staying consistent with all the paces throughout the 500m, rather than starting out faster and coasting it in. I think it is better overall work while also helping keep the legs more fresh. will continue to build on these go's throughout the cycle.
@ 1:00pm
a) emotm ladder- 5 tNg power snatches
95, 105, 115, 125, 135, 145, 155, 165, 175, 185. these went well. used the first few sets to warm up the lungs and body, focused on keeping good technique while also moving the bar as quick as possible throughout the set. had to rest the bar at my hip for reps 3-4-5 @ 185, and the last 2 reps were close to parallel, so called it after 185 before form began to break down.
b) 10:00 muscle up work
worked on being consistent with the transition. hit a good amount of sets of 2. working on the kip on the dip portion plus keeping everything tight throughout the transition rather than flailing some.
c) 21-15-9
burpee to 6" target
toes to bar
4:38. the core tightened up here on the toes to bar. lots of opening and closing of the hips between burpees and toes to bar. toes to bar were broken up 15/6, 5/5/5, 5/4.
d) 15-12-9
chest to bar pull ups
clean and jerk 135#
5:31 (5:00 after part c). chest to bar pull ups felt okay. broke them up into 15, 4/4/4, 5/4. grip and pulling began to fatigue on the 2nd and 3rd sets. clean and jerks were done all singles through the sets of 15 and 12, then the set of 9 began with 5 singles and finished with 2 sets of 2. looking back, hitting sets of 3 for last set may have been doable, but wasn't best thought option at the time.
e) 9-6-3
snatch 165# (power or full)
27-18-9
box jumps 24"
4:30 (5:00 after part d). snatches were all power and all singles until the set of 3, where it was 1 single followed by a double. box jumps were just a consistent pace throughout each set. felt pretty strong on this portion, even after all the other work that had been done. snatches felt fast and efficient.
Monday, December 23, 2013
Sunday December 22nd, 2013
@ 8:30am
30:00 row for meters (maintain under 2:00/500m)
7883m (1:54.20/500m). felt good throughout the 30:00. was switching up the stroke rate from 23-24 per minute to 19-20 per minute. kept the pace between 1:51 and 1:57 the entire time until the last :30, where I got it down to under 1:40. will be good to build this up over the course of this cycle. good morning cardio work.
@ 4:00pm
a) 5x1 full snatch + lo-hang snatch + hi-hang snatch (rest 1:30)
165, 185, 205, 215 (f 1st attempt at lo-hang, successful 2nd attempt), 215
b) 10:00 muscle up work
worked on the kip and transition from 1 muscle up to the next.
c) 12:00 amrap
buy-in
5 rounds
20 wall balls 20#
30 double unders
remainder of time- muscle ups
finished the buy-in at about 6:14, then hit 24 muscle ups in the remaining time. started muscle ups after about a :30 break between the buy-in and muscle ups. started out with sets of 2 with short breaks, probably should have started with a big set (5-7) while feeling good in the beginning then moved to 2's and singles. will continue to work and improve on them moving forward.
30:00 row for meters (maintain under 2:00/500m)
7883m (1:54.20/500m). felt good throughout the 30:00. was switching up the stroke rate from 23-24 per minute to 19-20 per minute. kept the pace between 1:51 and 1:57 the entire time until the last :30, where I got it down to under 1:40. will be good to build this up over the course of this cycle. good morning cardio work.
@ 4:00pm
a) 5x1 full snatch + lo-hang snatch + hi-hang snatch (rest 1:30)
165, 185, 205, 215 (f 1st attempt at lo-hang, successful 2nd attempt), 215
b) 10:00 muscle up work
worked on the kip and transition from 1 muscle up to the next.
c) 12:00 amrap
buy-in
5 rounds
20 wall balls 20#
30 double unders
remainder of time- muscle ups
finished the buy-in at about 6:14, then hit 24 muscle ups in the remaining time. started muscle ups after about a :30 break between the buy-in and muscle ups. started out with sets of 2 with short breaks, probably should have started with a big set (5-7) while feeling good in the beginning then moved to 2's and singles. will continue to work and improve on them moving forward.
Sunday, December 22, 2013
Saturday December 21st, 2013
@ 5:30pm
a) 3x3 front squats (rest 1:30)
295, 315, 335. felt strong here. back to going heavy on front squats and these sets of 3 felt solid. need to continue to focus on positioning during these.
b) 3x1 front squats (rest 1:30)
355, 375, 385. the last set felt real heavy but completed the rep without any problems. for not doing heavy front squats in a while, and wearing nanos, coming within 20# of my all time PR without any failure seemed like a good session.
c) 5x1 clean (rest 1:30)
@ 70, 75, 80, 85, 90%
250, 270, 290, 305, 325. all felt good. getting into that bottom position pretty fast, then standing them up was no problems after working up to a heavy front squat prior to it.
d) emotm x 7:00- 3 tNg power cleans
205, 225, 235, 245, 255, 265, 275. technique on all reps stayed solid. feet never went wider than my catch position. last couple sets had to the rest the barbell at the hip prior to completing the final rep. all other sets were fast and clean.
e) for time
50 push ups
40 thrusters 95#
30 ghd sit ups
20 box jumps 30"
10 clean and jerk 205#
9:07. this turned out to be a burner. push ups followed by thrusters was pretty rough on the shoulders. just had to get through the ghd sit ups and box jumps, then clean and jerk was just about staying consistent and getting through them.
overall, good session. no real struggles through, just need to continue to put in the work.
a) 3x3 front squats (rest 1:30)
295, 315, 335. felt strong here. back to going heavy on front squats and these sets of 3 felt solid. need to continue to focus on positioning during these.
b) 3x1 front squats (rest 1:30)
355, 375, 385. the last set felt real heavy but completed the rep without any problems. for not doing heavy front squats in a while, and wearing nanos, coming within 20# of my all time PR without any failure seemed like a good session.
c) 5x1 clean (rest 1:30)
@ 70, 75, 80, 85, 90%
250, 270, 290, 305, 325. all felt good. getting into that bottom position pretty fast, then standing them up was no problems after working up to a heavy front squat prior to it.
d) emotm x 7:00- 3 tNg power cleans
205, 225, 235, 245, 255, 265, 275. technique on all reps stayed solid. feet never went wider than my catch position. last couple sets had to the rest the barbell at the hip prior to completing the final rep. all other sets were fast and clean.
e) for time
50 push ups
40 thrusters 95#
30 ghd sit ups
20 box jumps 30"
10 clean and jerk 205#
9:07. this turned out to be a burner. push ups followed by thrusters was pretty rough on the shoulders. just had to get through the ghd sit ups and box jumps, then clean and jerk was just about staying consistent and getting through them.
overall, good session. no real struggles through, just need to continue to put in the work.
Friday December 20th, 2013
@ 5:45am
1000m row 3:53.20 (1:56.60/500m)
10 calorie AD :25
800m row 2:59.20 (1:52.10/500m)
20 calorie AD :47
600m row 2:07.70 (1:46.50/500m)
30 calorie AD 1:11
400m row 1:21.50 (1:41.90/500m)
40 calorie AD 1:46
200m row :38.60 (1:36.80/500m)
50 calorie AD 2:17
(1:00 rest between each station)
the 40 and 50 calorie go's on the AD6 were brutal. legs were heavy, and the middle portions of each were tough. this is a good start on this type of workout, going to begin to work in longer hard go's on the AD.
@ 4:30pm
a) emotm x 10:00- 5 deadlifts
@ 225, 245, 265, 285, 305, 325, 345, 365, 385, 405
b) 5 rounds (rest 2:00)
9-6-3
pull ups
alternating pistols
box jump overs 24"
1:51, 1:52, 1:48, 1:45, 1:45
good day overall. the 40 cal and 50 cal go's on the AD in the morning session were brutal. legs were blown up. need to get the 40 cals under 1:40 and the 50 cals down to 2:05 to be happy with them. the afternoon went well. deadlifts got hard eventually. lower-mid back was getting blown up. definitely something to build off of in the coming weeks during this cycle.
1000m row 3:53.20 (1:56.60/500m)
10 calorie AD :25
800m row 2:59.20 (1:52.10/500m)
20 calorie AD :47
600m row 2:07.70 (1:46.50/500m)
30 calorie AD 1:11
400m row 1:21.50 (1:41.90/500m)
40 calorie AD 1:46
200m row :38.60 (1:36.80/500m)
50 calorie AD 2:17
(1:00 rest between each station)
the 40 and 50 calorie go's on the AD6 were brutal. legs were heavy, and the middle portions of each were tough. this is a good start on this type of workout, going to begin to work in longer hard go's on the AD.
@ 4:30pm
a) emotm x 10:00- 5 deadlifts
@ 225, 245, 265, 285, 305, 325, 345, 365, 385, 405
b) 5 rounds (rest 2:00)
9-6-3
pull ups
alternating pistols
box jump overs 24"
1:51, 1:52, 1:48, 1:45, 1:45
good day overall. the 40 cal and 50 cal go's on the AD in the morning session were brutal. legs were blown up. need to get the 40 cals under 1:40 and the 50 cals down to 2:05 to be happy with them. the afternoon went well. deadlifts got hard eventually. lower-mid back was getting blown up. definitely something to build off of in the coming weeks during this cycle.
Friday, December 20, 2013
Thursday December 19th, 2013
@ 5:30am
8k row @ z1 (flush row)
33:27.30 (2:05.50/500m). pace was 2:10 or 2:11 for the first 5-6 minutes as legs felt tight and tired. overall tired this morning. slowly moved the pace down to 2:01 to 2:03 later on in the 8k. worked out well, got the body moving and made me less tired for the day.
@ 4:45pm
a) 3x7 strict handstand push up + 3x10 chest to bar pull ups
(rest 1:00 between sets, no rest between exercises)
completed. both movements felt good.
b) 3x10 kipping handstand push ups + 3x7 strict pull up
(rest 1:00 between sets, no rest between exercises)
completed.
c) 4x3 strict press (rest 1:30)
(work up to a heavy set)
145, 165, 185, 200. last set was a 3RM PR. felt strong today here. bar was moving quickly, especially compared to how it has been.
d) 4x3 push press (rest 1:30)
(work up to a heavy set)
215, 235, 250, 265 (x2). failed the 3rd rep at 265 about halfway up, just wasn't there today. these didn't feel as well as the strict press did. didn't feel much drive out of my legs.
e) 12:00 amrap
200m run
12 alternating db snatch 70#
6 overhead squats 185# (from floor)
4 rounds + 200m run. this went pretty well. nothing earth shattering, but stayed at a consistent pace throughout the 12 minutes. the rests between db snatch and ohs may have been a little long, but that's about it. everything else was solid.
f) 10:00 light airdyne
completed.
8k row @ z1 (flush row)
33:27.30 (2:05.50/500m). pace was 2:10 or 2:11 for the first 5-6 minutes as legs felt tight and tired. overall tired this morning. slowly moved the pace down to 2:01 to 2:03 later on in the 8k. worked out well, got the body moving and made me less tired for the day.
@ 4:45pm
a) 3x7 strict handstand push up + 3x10 chest to bar pull ups
(rest 1:00 between sets, no rest between exercises)
completed. both movements felt good.
b) 3x10 kipping handstand push ups + 3x7 strict pull up
(rest 1:00 between sets, no rest between exercises)
completed.
c) 4x3 strict press (rest 1:30)
(work up to a heavy set)
145, 165, 185, 200. last set was a 3RM PR. felt strong today here. bar was moving quickly, especially compared to how it has been.
d) 4x3 push press (rest 1:30)
(work up to a heavy set)
215, 235, 250, 265 (x2). failed the 3rd rep at 265 about halfway up, just wasn't there today. these didn't feel as well as the strict press did. didn't feel much drive out of my legs.
e) 12:00 amrap
200m run
12 alternating db snatch 70#
6 overhead squats 185# (from floor)
4 rounds + 200m run. this went pretty well. nothing earth shattering, but stayed at a consistent pace throughout the 12 minutes. the rests between db snatch and ohs may have been a little long, but that's about it. everything else was solid.
f) 10:00 light airdyne
completed.
Thursday, December 19, 2013
Wednesday December 18th, 2013
@ 5:45am
airdyne :30 hard/:30 light x 30 sets
408 calories throughout the 30:00. performed on an AD6 bike. this is the first week on the :30/:30 workout I have decided to do the hard portion virtually all out and then make the light portion just a slow pedal. rather than being between 274 and 314 watts for the hard portions, I was between 356 and 390 for the majority of the time with 340 being the bottom and just over 400 being reached a few times (over 500 was reached on sets 29 and 30). The first few hard go's were 274-295 until legs loosened up a bit, then went real hard on the rest. harder workout for sure. will go this route from now on with the :30/:30 workouts.
@ 4:15pm
a) emotm x 16:00
odd- 15 wall balls 25#
even- 15 ball slams 40#
completed. used this as a warm up. took a set or 2 to get used to the heavier ball, but will serve a good purpose moving forward. the ball slams mixed with the wall balls got to the shoulders eventually. fired them up pretty well.
b) 3x5 back squat (rest 1:30)
(work up to a heavy set)
315, 365, 375. the last set @ 375# felt lighter than 365#, which felt pretty heavy. haven't done a heavy set of 5 in a while, something to get used to again. felt a little pull in the groin @ 365 but no pulling at 375. made it much easier to make it through.
c) 3x1 back squat (rest 1:30)
(work up to a heavy set)
395, 415, 430. these all felt pretty good. 430 felt heavy but had no sticking point. with the amount of work on the legs for the day and the previous day, was happy with how it went up. starting to hit heavy squats again will serve a great purpose.
d) 3 rounds
15 burpee box jumps overs 30"
12 kb swings 70#
9 parallette handstand push ups (5" deficit)
11:22. consistent pace on the burpee box jump overs. kb swings were ub. handstand push ups were ub first 2 rounds, then 5/2/2 for last round (1 no rep for feet coming off the wall). was good work, took some decent rests but was able to do a pretty good job of moving. without the rest prior to handstand push ups, sets would have been more. kip felt pretty solid on them.
e) emotm x 10:00- 2 muscle ups
completed. technique work here. dialing in on each part of the movement plus making the kip more efficient. noticed on video I an flailing quite a bit on the kip rather than a smooth motion. something to focus on moving forward.
airdyne :30 hard/:30 light x 30 sets
408 calories throughout the 30:00. performed on an AD6 bike. this is the first week on the :30/:30 workout I have decided to do the hard portion virtually all out and then make the light portion just a slow pedal. rather than being between 274 and 314 watts for the hard portions, I was between 356 and 390 for the majority of the time with 340 being the bottom and just over 400 being reached a few times (over 500 was reached on sets 29 and 30). The first few hard go's were 274-295 until legs loosened up a bit, then went real hard on the rest. harder workout for sure. will go this route from now on with the :30/:30 workouts.
@ 4:15pm
a) emotm x 16:00
odd- 15 wall balls 25#
even- 15 ball slams 40#
completed. used this as a warm up. took a set or 2 to get used to the heavier ball, but will serve a good purpose moving forward. the ball slams mixed with the wall balls got to the shoulders eventually. fired them up pretty well.
b) 3x5 back squat (rest 1:30)
(work up to a heavy set)
315, 365, 375. the last set @ 375# felt lighter than 365#, which felt pretty heavy. haven't done a heavy set of 5 in a while, something to get used to again. felt a little pull in the groin @ 365 but no pulling at 375. made it much easier to make it through.
c) 3x1 back squat (rest 1:30)
(work up to a heavy set)
395, 415, 430. these all felt pretty good. 430 felt heavy but had no sticking point. with the amount of work on the legs for the day and the previous day, was happy with how it went up. starting to hit heavy squats again will serve a great purpose.
d) 3 rounds
15 burpee box jumps overs 30"
12 kb swings 70#
9 parallette handstand push ups (5" deficit)
11:22. consistent pace on the burpee box jump overs. kb swings were ub. handstand push ups were ub first 2 rounds, then 5/2/2 for last round (1 no rep for feet coming off the wall). was good work, took some decent rests but was able to do a pretty good job of moving. without the rest prior to handstand push ups, sets would have been more. kip felt pretty solid on them.
e) emotm x 10:00- 2 muscle ups
completed. technique work here. dialing in on each part of the movement plus making the kip more efficient. noticed on video I an flailing quite a bit on the kip rather than a smooth motion. something to focus on moving forward.
Wednesday, December 18, 2013
Tuesday, 17 December 2013
morning session (5:30am)
row 500m x 10 sets (walk rest 2:00 between sets)
scheduled paces: actual times:
1) 1:45.00 1:44.40
2) 1:44.00 1:43.70
3) 1:43.00 1:42.40
4) 1:42.00 1:41.20
5) 1:41.00 1:40.30
6) 1:40.00 1:39.40
7) 1:39.00 1:38.50
8) 1:39.00 1:38.20
9) 1:38.00 1:37.60
10) 1:38.00 1:43.00
last set was horrible. legs were tired and heavy. felt like lactic acid had formed a cloud around them. just could not get the rower pace down below 1:40, let alone 1:38. a good start with these 500's, will stay at 10 of them until I can get through all 10 paces.
---------------------------------------------------------------------------------
afternoon session (4:00pm)
a) 5x1 snatch (rest 1:00)
weights- 70% (195#), 75% (205#), 80% (220#), 85% (235#), 90% (250#)
250# felt heavy but was able to hit it. 250-260# needs to be a weight I can consistently hit whenever I am working snatches, regardless of how tired I am or how sore I am feeling.
b) emotm x 7:00- 2 tNg power snatches
weights- 155, 165, 175, 185, 195, 205, 215
215# is a new 2rm for power snatch. felt good here. technique is coming together on them, which in turn is going to help with the overall technique and efficiency on the snatch as well, as my pull and patience will continue to improve.
c) 12-9-6 (3:08)
toes to bar
squat cleans 135#
(rest 3:00)
d) 5:00 amrap (3 + 15 reps)
12 hand release push ups
12 sh2oh 115#
(rest 3:00)
e) 12-9-6 (2:40)
thrusters 95#
chest to bar pull ups
hitting 3 conditionings in a row with short breaks is great work. I need to continue to improve my recovery between each of them. I was pretty spent by the time I got to part 3. part of this may be the amount of food I ate during the afternoon (too much food), having taken last week off (first day back typically is rough), and just it being a tough combination. good work though, overall good day in working towards the final goal.
row 500m x 10 sets (walk rest 2:00 between sets)
scheduled paces: actual times:
1) 1:45.00 1:44.40
2) 1:44.00 1:43.70
3) 1:43.00 1:42.40
4) 1:42.00 1:41.20
5) 1:41.00 1:40.30
6) 1:40.00 1:39.40
7) 1:39.00 1:38.50
8) 1:39.00 1:38.20
9) 1:38.00 1:37.60
10) 1:38.00 1:43.00
last set was horrible. legs were tired and heavy. felt like lactic acid had formed a cloud around them. just could not get the rower pace down below 1:40, let alone 1:38. a good start with these 500's, will stay at 10 of them until I can get through all 10 paces.
---------------------------------------------------------------------------------
afternoon session (4:00pm)
a) 5x1 snatch (rest 1:00)
weights- 70% (195#), 75% (205#), 80% (220#), 85% (235#), 90% (250#)
250# felt heavy but was able to hit it. 250-260# needs to be a weight I can consistently hit whenever I am working snatches, regardless of how tired I am or how sore I am feeling.
b) emotm x 7:00- 2 tNg power snatches
weights- 155, 165, 175, 185, 195, 205, 215
215# is a new 2rm for power snatch. felt good here. technique is coming together on them, which in turn is going to help with the overall technique and efficiency on the snatch as well, as my pull and patience will continue to improve.
c) 12-9-6 (3:08)
toes to bar
squat cleans 135#
(rest 3:00)
d) 5:00 amrap (3 + 15 reps)
12 hand release push ups
12 sh2oh 115#
(rest 3:00)
e) 12-9-6 (2:40)
thrusters 95#
chest to bar pull ups
hitting 3 conditionings in a row with short breaks is great work. I need to continue to improve my recovery between each of them. I was pretty spent by the time I got to part 3. part of this may be the amount of food I ate during the afternoon (too much food), having taken last week off (first day back typically is rough), and just it being a tough combination. good work though, overall good day in working towards the final goal.
Tuesday, December 17, 2013
Monday, December 16th 2013
@ 4:50pm
gymnastics session- muscle up work
emotm x 12:00
minutes 1-6: 2 muscle ups
minutes 7-12: 3 muscle ups
going to take the next few months to put a large focus on muscle ups. going back to somewhat of a false grip, which may be less efficient but allows for my technique to stay more solid. will continue to focus on the technique, especially when tired, plus building up a larger threshold for them.
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