@ 5:30am
10 x 10 calorie airdyne @ 75-85%
250m row @ z1
(no rest between AD and row, 1:00 rest between sets)
completed. the airdyne go's were between :31 and :35, while the rows were kept between 1:01.50 and 1:05.00. good workout to loosen everything up and get the lungs firing a little bit. see how it helps me for tomorrow.
Friday, January 31, 2014
Thursday January 30th, 2014
@ 5:30am
a) 5:00 row @ z1
b) 5x50 calorie airdyne @ 90% (walk rest 2:00)
2:15, 2:12, 2:13, 2:11, 2:11. kept the watts between 305 and 327 the entire way. stayed fairly consistent through these. the quads were definitely feeling it throughout. felt good on each set, wasn't hitting a redline on any of the sets.
c) 5:00 row @ cool down pace.
@ 4:15pm
a) 3 rounds (not for time)
1) 10 deficit (2") handstand push ups
2) 10 ghd sit ups
3) 10 alternating weighted pistols 35#
completed.
b) 3x8 back squats (same weights as last week) (rest 1:30)
305, 325, 340. legs felt tired today. the last few reps at 340 were pretty challenging. still was able to hit all reps with just slight pause at the top, but didn't feel as strong here as last week.
c) 3x1 back squats (85-95%) (rest 1:30)
395, 415, 435 (f). first time I have missed a back squat at these percentages in a while. legs and body felt decently worn down for the session today. hit the bottom and didn't catch the bounce at all.
d) 3 rounds
10 ground to overhead 185#
20 ghd sit ups
7:52. all singles on the ground to overheads then tried to keep a consistent pace throughout the ghd sit ups.
-then, after NO REST-
21-15-9
handstand push ups
overhead squats 115#
13:43 (5:51 including transition for part 1 to part 2). took about a :30 break before starting this 2nd portion. shoulders and legs were pretty fatigued by this point. just tried to keep moving at a consistent pace, took too much rest between the first set of hspu and ohs though.
a) 5:00 row @ z1
b) 5x50 calorie airdyne @ 90% (walk rest 2:00)
2:15, 2:12, 2:13, 2:11, 2:11. kept the watts between 305 and 327 the entire way. stayed fairly consistent through these. the quads were definitely feeling it throughout. felt good on each set, wasn't hitting a redline on any of the sets.
c) 5:00 row @ cool down pace.
@ 4:15pm
a) 3 rounds (not for time)
1) 10 deficit (2") handstand push ups
2) 10 ghd sit ups
3) 10 alternating weighted pistols 35#
completed.
b) 3x8 back squats (same weights as last week) (rest 1:30)
305, 325, 340. legs felt tired today. the last few reps at 340 were pretty challenging. still was able to hit all reps with just slight pause at the top, but didn't feel as strong here as last week.
c) 3x1 back squats (85-95%) (rest 1:30)
395, 415, 435 (f). first time I have missed a back squat at these percentages in a while. legs and body felt decently worn down for the session today. hit the bottom and didn't catch the bounce at all.
d) 3 rounds
10 ground to overhead 185#
20 ghd sit ups
7:52. all singles on the ground to overheads then tried to keep a consistent pace throughout the ghd sit ups.
-then, after NO REST-
21-15-9
handstand push ups
overhead squats 115#
13:43 (5:51 including transition for part 1 to part 2). took about a :30 break before starting this 2nd portion. shoulders and legs were pretty fatigued by this point. just tried to keep moving at a consistent pace, took too much rest between the first set of hspu and ohs though.
Thursday, January 30, 2014
Wednesday January 29th, 2014
@ 4:00pm
a) 3 rounds (not for time)
1) 10 db push press 40#
2) 10 ring dips
3) 10 hip extensions
completed.
b) 10:00 to work to a heavy push jerk (from rack)
135x3, 185, 235, 255, 270, 285, 300. I think this is a push jerk PR. felt pretty quick on it today. felt like I could have gone pretty heavy on this today and hit a big PR, but was out of time.
c) 12:00 amrap
1) 15 box jumps 24"
2) 12 chest to bar pull ups
3) 9 deadlifts 185#
7 rounds + 6 box jumps. broke the chest to bars into 5/4/3 for the most part, then 8/4 for the last set.
-3:00 break-
8:00 amrap
1) 12 box jumps 24"
2) 9 chest to bar pull ups
3) 6 deadlifts 205#
6 rounds. was pretty consistent through this. broke the chest to bars into 6/3 and then 5/4 quite a bit.
-2:00 break-
4:00 amrap
1) 9 box jumps 24"
2) 6 chest to bar pull ups
3) 3 deadlifts 225#
3 rounds + 2 deadlifts. hand tore to start out the final round of chest to bars, which took about 7-8 seconds to take care of, cost me finishing out 4 rounds.
a) 3 rounds (not for time)
1) 10 db push press 40#
2) 10 ring dips
3) 10 hip extensions
completed.
b) 10:00 to work to a heavy push jerk (from rack)
135x3, 185, 235, 255, 270, 285, 300. I think this is a push jerk PR. felt pretty quick on it today. felt like I could have gone pretty heavy on this today and hit a big PR, but was out of time.
c) 12:00 amrap
1) 15 box jumps 24"
2) 12 chest to bar pull ups
3) 9 deadlifts 185#
7 rounds + 6 box jumps. broke the chest to bars into 5/4/3 for the most part, then 8/4 for the last set.
-3:00 break-
8:00 amrap
1) 12 box jumps 24"
2) 9 chest to bar pull ups
3) 6 deadlifts 205#
6 rounds. was pretty consistent through this. broke the chest to bars into 6/3 and then 5/4 quite a bit.
-2:00 break-
4:00 amrap
1) 9 box jumps 24"
2) 6 chest to bar pull ups
3) 3 deadlifts 225#
3 rounds + 2 deadlifts. hand tore to start out the final round of chest to bars, which took about 7-8 seconds to take care of, cost me finishing out 4 rounds.
Wednesday, January 29, 2014
Tuesday January 28th, 2014
@ 5:40am
a) 5:00 airdyne @ z1
b) 5 x 1000m row (walk rest 2:00)
paces- 3:47, 3:42, 3:37, 3:32, 3:27
times- 3:44.60, 3:39.00, 3:34.60, 3:29.60, 3:23.30.
c) 5:00 airdyne @ cool down pace
good morning session. was slow getting out of bed this morning, definitely wanted to sleep in. all the intervals were a little faster than the paces, but was feeling great on them. legs were still sore this morning, so had to get them going. used the airdyne @ z1 to get the body working before the intervals and then used the airdyne @ cool down pace to flush the legs out a little after.
@ 4:00pm
a) emotm x 10:00
20 double unders + 2 tNg snatch @ 85% of 2rm
completed @ 200#. other than missing my very first rep of the very first set, all the other reps felt solid. maybe needed to warm up my snatch a little bit more. got a solid warm up overall though, shook everything out well.
5:00 break
b) 10:00 amrap
50 wall ball (buy-in)
then, amrap:
12 toes to bar
9 burpees to 6"
6 power snatch 115#
4 rounds + 5 toes to bar (finished round 5 after the double unders/power cleans). went unbroken on the wall balls, then stayed consistent throughout the amrap. hit singles on the power snatches, trying to keep it consistent, but I think I could have hit big sets and been fine as well. split the toes to bar into 7/5, with a short rest between sets. did a solid job of going from snatches straight to the toes to bar.
5:00 break
c) emotm x 10:00
20 double unders + 2 tNg power cleans @ 80% of 2rm
completed @ 250#. had no problem hitting all the reps, but body was definitely fatigued from the first 2 portions. was good work to move a heavy barbell after a conditioning + mixed with an exercise that will get the heart rate up a bit.
a) 5:00 airdyne @ z1
b) 5 x 1000m row (walk rest 2:00)
paces- 3:47, 3:42, 3:37, 3:32, 3:27
times- 3:44.60, 3:39.00, 3:34.60, 3:29.60, 3:23.30.
c) 5:00 airdyne @ cool down pace
good morning session. was slow getting out of bed this morning, definitely wanted to sleep in. all the intervals were a little faster than the paces, but was feeling great on them. legs were still sore this morning, so had to get them going. used the airdyne @ z1 to get the body working before the intervals and then used the airdyne @ cool down pace to flush the legs out a little after.
@ 4:00pm
a) emotm x 10:00
20 double unders + 2 tNg snatch @ 85% of 2rm
completed @ 200#. other than missing my very first rep of the very first set, all the other reps felt solid. maybe needed to warm up my snatch a little bit more. got a solid warm up overall though, shook everything out well.
5:00 break
b) 10:00 amrap
50 wall ball (buy-in)
then, amrap:
12 toes to bar
9 burpees to 6"
6 power snatch 115#
4 rounds + 5 toes to bar (finished round 5 after the double unders/power cleans). went unbroken on the wall balls, then stayed consistent throughout the amrap. hit singles on the power snatches, trying to keep it consistent, but I think I could have hit big sets and been fine as well. split the toes to bar into 7/5, with a short rest between sets. did a solid job of going from snatches straight to the toes to bar.
5:00 break
c) emotm x 10:00
20 double unders + 2 tNg power cleans @ 80% of 2rm
completed @ 250#. had no problem hitting all the reps, but body was definitely fatigued from the first 2 portions. was good work to move a heavy barbell after a conditioning + mixed with an exercise that will get the heart rate up a bit.
Monday, January 27, 2014
Sunday January 26th, 2014
@ 7:45am
3 rounds (not for time)
1) 30 double unders
2) 10m handstand walk
3) 10 goblet squats 50#/60#/60#
completed. unbroken on each handstand walk set. for the last set, put a pair of 35# bumpers in the middle as an obstacle to have to go over. set a little different challenge for it.
EMOTM x 20:00
odd) 12 box jumps 24"
even) 6 power cleans 155#
(focus on speed and efficiency of each movement)
completed. these went went. wanted to get the body moving and work on movement efficiency and speed today. the work load at the competition wasn't terribly high, but was a long day and left the body a little drained and stiff. was able to figure out the best way for me to maximize my speed on the box jumps.
3 rounds (not for time)
1) 30 double unders
2) 10m handstand walk
3) 10 goblet squats 50#/60#/60#
completed. unbroken on each handstand walk set. for the last set, put a pair of 35# bumpers in the middle as an obstacle to have to go over. set a little different challenge for it.
EMOTM x 20:00
odd) 12 box jumps 24"
even) 6 power cleans 155#
(focus on speed and efficiency of each movement)
completed. these went went. wanted to get the body moving and work on movement efficiency and speed today. the work load at the competition wasn't terribly high, but was a long day and left the body a little drained and stiff. was able to figure out the best way for me to maximize my speed on the box jumps.
Saturday January 25th, 2014
Icebreather Partners Competition in Springfield, IL (with Danny)
workout #1 (12:00 amrap)
30 calorie row
30 thrusters 95#
30 calorie row
30 thrusters 135#
30 calorie row
30 thrusters 155#
30 calorie row
amrap thrusters 185#
we made it through 42 thrusters @ 185#. I rowed 1, 2 and 4. hit 10 thrusters @ 95#, 12 thrusters @ 135#, 15 thrusters @ 155# and 23-24 thrusters @ 185#.
workout #2
5:00 to find max snatch (1 bar for each team)
--1:00 break--
10:00 amrap "Mary" (partners alternating rounds)
--no break--
2:00 amrap snatches 135#
snatched 205#, 225#, 245#, and then 265# (no misses). we made it through 11 rounds + 10 pistols on Mary (5 rounds + 10 pistols for me) and then 40 snatches @ 135# (I performed 21 of them).
workout #3
30 partner hopping burpees (partner holds plank)
60 toes to bar
90 wall balls 30# (alternate each rep with partner)
60 hang cleans 165#
30 partner hopping burpees
9:10. I hit 10 burpees, 30 (3x10) toes to bar, then we hit the wall balls unbroken, then I hit 35 (15, 10, 10) hang cleans then 15 burpees.
overall, we won the competition. took a 1st, 1st, 2nd and 1st. good, fun day. some tough workouts, a good amount of work involved.
workout #1 (12:00 amrap)
30 calorie row
30 thrusters 95#
30 calorie row
30 thrusters 135#
30 calorie row
30 thrusters 155#
30 calorie row
amrap thrusters 185#
we made it through 42 thrusters @ 185#. I rowed 1, 2 and 4. hit 10 thrusters @ 95#, 12 thrusters @ 135#, 15 thrusters @ 155# and 23-24 thrusters @ 185#.
workout #2
5:00 to find max snatch (1 bar for each team)
--1:00 break--
10:00 amrap "Mary" (partners alternating rounds)
--no break--
2:00 amrap snatches 135#
snatched 205#, 225#, 245#, and then 265# (no misses). we made it through 11 rounds + 10 pistols on Mary (5 rounds + 10 pistols for me) and then 40 snatches @ 135# (I performed 21 of them).
workout #3
30 partner hopping burpees (partner holds plank)
60 toes to bar
90 wall balls 30# (alternate each rep with partner)
60 hang cleans 165#
30 partner hopping burpees
9:10. I hit 10 burpees, 30 (3x10) toes to bar, then we hit the wall balls unbroken, then I hit 35 (15, 10, 10) hang cleans then 15 burpees.
overall, we won the competition. took a 1st, 1st, 2nd and 1st. good, fun day. some tough workouts, a good amount of work involved.
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