Active Recovery
went into wrestling practice for about an hour.
Monday, February 10, 2014
Friday, February 7, 2014
Thursday February 6th, 2014
@ 4:00pm
a) 3 rounds (not for time)
1) 10 push ups
2) 10 hip extensions
3) 10 wall balls 20#
completed. good warm up. got the body moving.
b) 2.2.2.1.1.1 back squats (heavy) (rest 1:30)
365, 385, 405, 420, 430, 440. much better here than last week. legs felt strong and hit all sets and reps well.
c) 15 ring dips
15 handstand push ups (4" deficit)
12 power cleans (185#)
12 bar facing burpees
9 man makers (40#)
36 double unders
12 ring dips
12 handstand push ups (4" deficit)
9 power cleans (185#)
9 bar facing burpees
6 man makers (40#)
24 double unders
9 ring dips
9 handstand push ups (4" deficit)
6 power cleans (185#)
6 bar facing burpees
3 man makers (40#)
12 double unders
16:05. kept a solid pace throughout the workout. tried to break things up on the first round so that I could pick it up on the second and third rounds. ring dips were ub throughout, hspu were 10/5 and then ub (rested on my head) for 2 sets, power cleans 7/3/2-6/3-6, then burpee "ub", man makers "ub" and double unders unbroken. definitely a grinder type workout, just staying in it to push through the reps.
a) 3 rounds (not for time)
1) 10 push ups
2) 10 hip extensions
3) 10 wall balls 20#
completed. good warm up. got the body moving.
b) 2.2.2.1.1.1 back squats (heavy) (rest 1:30)
365, 385, 405, 420, 430, 440. much better here than last week. legs felt strong and hit all sets and reps well.
c) 15 ring dips
15 handstand push ups (4" deficit)
12 power cleans (185#)
12 bar facing burpees
9 man makers (40#)
36 double unders
12 ring dips
12 handstand push ups (4" deficit)
9 power cleans (185#)
9 bar facing burpees
6 man makers (40#)
24 double unders
9 ring dips
9 handstand push ups (4" deficit)
6 power cleans (185#)
6 bar facing burpees
3 man makers (40#)
12 double unders
16:05. kept a solid pace throughout the workout. tried to break things up on the first round so that I could pick it up on the second and third rounds. ring dips were ub throughout, hspu were 10/5 and then ub (rested on my head) for 2 sets, power cleans 7/3/2-6/3-6, then burpee "ub", man makers "ub" and double unders unbroken. definitely a grinder type workout, just staying in it to push through the reps.
Thursday, February 6, 2014
Wednesday February 5th, 2014
@ 9:45am
emotm x 30 sets --> row 125m
(start at about 75% and work up to 100% for last 5 sets)
due to school cancellation, decided to move the row to today instead of waiting for tomorrow. started out around :27 for a few go's and then worked it down to :24-25 for about 15 sets. then, hit in the :23 second range for 5 sets then 5 sets @ :21-:22. was able to recover between each set, which it was intended to do, and was able to hit each set with a good mindset and technique. great morning workout, legs and lungs were firing but body felt solid after the workout was over.
@ 4:00pm
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 dumbbell push press 45#
3) 10 ghd sit ups
completed. unbroken on the handstand walk each time. good warm up.
b) 10:00 to work to a heavy push press double
135, 185, 205, 225, 245, 255, 265. felt pretty good here. had no real stalling point with any of the sets. was able to get a decent drive out of the dip.
c) 10:00 muscle up work
(focus on the kip and keeping the legs more straight rather than getting bendy with them)
completed. was hit and miss on how my legs were and the efficiency of the kip. will continue to work on it, hopefully leading towards some improvement.
d) 3 rounds
1) 12 overhead squats 135#
2) 8 toes to bar
3) 4 muscle ups
5:31. went unbroken on the first 2 sets of muscle ups and then went 3/1 on the 3rd set. technique was hit and miss with the kip. need to keep working with it. went unbroken on the overhead squats and toes to bar.
(1:00 break)
3 rounds
1) 12 shoulder to overhead 135#
2) 8 toes to bar
3) 4 muscle ups
5:55. broke the muscle ups into 3/1 x 2 and then 2/2. unbroken on the shoulder to overhead and toes to bar. grip and shoulders were starting to feel it a bit on this portion of the conditioning.
(1:00 break)
3 rounds
1) 12 deadlifts 225#
2) 8 toes to bar
3) 4 muscle ups
6:09. muscle ups were 2/2 the entire time. unbroken on deadlifts and toes to bar. pretty solid overall day. need to continue to focus on muscle up technique and efficiency. then, begin working on limiting the rest more between sets. always a process.
e) 3x20 hollow rocks (rest 1:00)
completed.
emotm x 30 sets --> row 125m
(start at about 75% and work up to 100% for last 5 sets)
due to school cancellation, decided to move the row to today instead of waiting for tomorrow. started out around :27 for a few go's and then worked it down to :24-25 for about 15 sets. then, hit in the :23 second range for 5 sets then 5 sets @ :21-:22. was able to recover between each set, which it was intended to do, and was able to hit each set with a good mindset and technique. great morning workout, legs and lungs were firing but body felt solid after the workout was over.
@ 4:00pm
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 dumbbell push press 45#
3) 10 ghd sit ups
completed. unbroken on the handstand walk each time. good warm up.
b) 10:00 to work to a heavy push press double
135, 185, 205, 225, 245, 255, 265. felt pretty good here. had no real stalling point with any of the sets. was able to get a decent drive out of the dip.
c) 10:00 muscle up work
(focus on the kip and keeping the legs more straight rather than getting bendy with them)
completed. was hit and miss on how my legs were and the efficiency of the kip. will continue to work on it, hopefully leading towards some improvement.
d) 3 rounds
1) 12 overhead squats 135#
2) 8 toes to bar
3) 4 muscle ups
5:31. went unbroken on the first 2 sets of muscle ups and then went 3/1 on the 3rd set. technique was hit and miss with the kip. need to keep working with it. went unbroken on the overhead squats and toes to bar.
(1:00 break)
3 rounds
1) 12 shoulder to overhead 135#
2) 8 toes to bar
3) 4 muscle ups
5:55. broke the muscle ups into 3/1 x 2 and then 2/2. unbroken on the shoulder to overhead and toes to bar. grip and shoulders were starting to feel it a bit on this portion of the conditioning.
(1:00 break)
3 rounds
1) 12 deadlifts 225#
2) 8 toes to bar
3) 4 muscle ups
6:09. muscle ups were 2/2 the entire time. unbroken on deadlifts and toes to bar. pretty solid overall day. need to continue to focus on muscle up technique and efficiency. then, begin working on limiting the rest more between sets. always a process.
e) 3x20 hollow rocks (rest 1:00)
completed.
Wednesday, February 5, 2014
Tuesday February 4th, 2014
@ 5:30am
emotm x 30 sets
airdyne 12 calories (on AD6)
(start out about 70% and work up to 100% for last 4-5 sets)
these sets were solid. pretty much turned into a :30/:30 type workout. was hitting between 314 and 340 watts for the first bundle of sets, then worked up to 356-390, then for the last 6-7 was going over 400 watts with the last few topping out in the 500s. good workout, felt pretty strong this morning.
@ 4:00pm
a) emotm x 10:00
6 burpees (6") + 12 wall balls (20#)
completed. all around between :42 and :45. just kept a consistent pace through each movement, working on efficiency and movement pattern.
(2:00 break)
b) 7:00 amrap
10 thrusters 115# + 10 chest to bar pull ups
5 rounds. unbroken on each movement with too much rest between exercises. was feeling the emotm on this piece, with only 2:00 of rest. tried to stay in it mentally and just focus on whatever set was in front of me.
(1:00 break)
c) emotm x 10:00
6 burpees (6") + 6 hang power cleans (165#)
this just turned into finishing 10 rounds. the first round took almost 2:00. the 1:00 rest was clearly not enough time to recover much at all. was about to pick up my pace on the last 3-4 sets, hitting those emotm. but, the first 3-4 sets were every :90 or a little less, then down to about 1:15 for the middle sets. rough go here, was just a fight to stay in it mentally. got tough.
emotm x 30 sets
airdyne 12 calories (on AD6)
(start out about 70% and work up to 100% for last 4-5 sets)
these sets were solid. pretty much turned into a :30/:30 type workout. was hitting between 314 and 340 watts for the first bundle of sets, then worked up to 356-390, then for the last 6-7 was going over 400 watts with the last few topping out in the 500s. good workout, felt pretty strong this morning.
@ 4:00pm
a) emotm x 10:00
6 burpees (6") + 12 wall balls (20#)
completed. all around between :42 and :45. just kept a consistent pace through each movement, working on efficiency and movement pattern.
(2:00 break)
b) 7:00 amrap
10 thrusters 115# + 10 chest to bar pull ups
5 rounds. unbroken on each movement with too much rest between exercises. was feeling the emotm on this piece, with only 2:00 of rest. tried to stay in it mentally and just focus on whatever set was in front of me.
(1:00 break)
c) emotm x 10:00
6 burpees (6") + 6 hang power cleans (165#)
this just turned into finishing 10 rounds. the first round took almost 2:00. the 1:00 rest was clearly not enough time to recover much at all. was about to pick up my pace on the last 3-4 sets, hitting those emotm. but, the first 3-4 sets were every :90 or a little less, then down to about 1:15 for the middle sets. rough go here, was just a fight to stay in it mentally. got tough.
Tuesday, February 4, 2014
Monday, February 3, 2014
Sunday February 2nd, 2014
session 1
row 50:00 (for meters)
12,666m (1:58.40/500m). decided to not go the all out this week, and rather keep it to 90-95% so I didn't feel crushed afterwards. started out around 1:59-2:00 and kept 1:56-2:00 the entire time. felt good during this, still a mental battle to just stay on the rower for that long.
session 2
a) 3 rounds (not for time)
1) 30 double unders
2) 10 goblet squats 53#
3) 10 alternating db snatch 70#
completed.
b) 7x2 front squat (heavy) (rest 1:30)
225, 275, 295, 315, 335, 345, 355.
c) 5x1.1 clean (heavy) (rest 1:30)
290, 300, 300, 300, 300.
legs felt toasted for this afternoon session. actually missed a rep on cleans @ 300#, was too far back and couldn't get myself out of the hole. other than that, everything went pretty well. just didn't have any pop in the legs and lower back and hamstrings were decently fatigued.
row 50:00 (for meters)
12,666m (1:58.40/500m). decided to not go the all out this week, and rather keep it to 90-95% so I didn't feel crushed afterwards. started out around 1:59-2:00 and kept 1:56-2:00 the entire time. felt good during this, still a mental battle to just stay on the rower for that long.
session 2
a) 3 rounds (not for time)
1) 30 double unders
2) 10 goblet squats 53#
3) 10 alternating db snatch 70#
completed.
b) 7x2 front squat (heavy) (rest 1:30)
225, 275, 295, 315, 335, 345, 355.
c) 5x1.1 clean (heavy) (rest 1:30)
290, 300, 300, 300, 300.
legs felt toasted for this afternoon session. actually missed a rep on cleans @ 300#, was too far back and couldn't get myself out of the hole. other than that, everything went pretty well. just didn't have any pop in the legs and lower back and hamstrings were decently fatigued.
Saturday February 1st, 2014
@ 10:00am
a) open workout 13.2
10:00 amrap- 5 sh2oh 115# + 10 deadlifts 115# + 15 box jumps 24"
327 total reps (compare to 330 from last year's open). went out well on this and faded a bit on the box jumps through rounds 5-10. needed to hold on a little better. a bit of a chest cold/mucus thing going, but still should have battled at least in round 10 on the box jumps to ensure 11 rounds again.
b) row 2k @ z1
completed.
@ 3:00pm
a) emotm x 7:00- 3 muscle ups
completed. need to continue to focus on the technique side of these. my hip pop through the kip isn't terribly efficient, and this is causing fatigue quicker than it should. made each set easily but without good technique, not really improving a terribly large amount.
--3:00 break--
b) 50 ball slams 40#
1:43 (unbroken). burnt the shoulders and biceps a decent amount before going back into the muscle ups.
--1:00 break--
c) emotm x 7:00- 3 muscle ups
completed. see above.
a) open workout 13.2
10:00 amrap- 5 sh2oh 115# + 10 deadlifts 115# + 15 box jumps 24"
327 total reps (compare to 330 from last year's open). went out well on this and faded a bit on the box jumps through rounds 5-10. needed to hold on a little better. a bit of a chest cold/mucus thing going, but still should have battled at least in round 10 on the box jumps to ensure 11 rounds again.
b) row 2k @ z1
completed.
@ 3:00pm
a) emotm x 7:00- 3 muscle ups
completed. need to continue to focus on the technique side of these. my hip pop through the kip isn't terribly efficient, and this is causing fatigue quicker than it should. made each set easily but without good technique, not really improving a terribly large amount.
--3:00 break--
b) 50 ball slams 40#
1:43 (unbroken). burnt the shoulders and biceps a decent amount before going back into the muscle ups.
--1:00 break--
c) emotm x 7:00- 3 muscle ups
completed. see above.
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