7/28/14

monday

A. Strict Press - 1RM + drop to heavy 5 rep 

*152.5, new PR! Then 1 x 5 @ 135

B. Bench Press - 2sec pause 1 inch off chest, build to heavy triple 

*built to 215

C. EMOM x 21

1: 15 wall balls

2-3; 15 burpees ; rest remainder 

*done

D. TGU - heavy 3 rep per arm 

*done

7/24/14

Thursday:

am: 

A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending 

*quite possibly one of the worst workouts I've ever done...stayed between 220-255...hit 34/40 in the 20 mins, had to skip a minute or two to catch breath

B. Bench - 1RM with 2 second pause on chest ; build in 12-15 min 

*was able to build to 225

C. OHS - 5RM for the day 

*time restricted a bit, did 255 but could've done more with more time

D. 10 min bike recovery 

*done

pm: 

4 rds 

25 Wall Balls (20)

20 box jumps (24)

25 GHD Situps

200m Row 

25 Double Unders 

rest 5 min btwn rds 

Rd1: 3:36

Rd2: 12:04 (3:28)

Rd3: 20:53 (3:49)

Rd4: 29:36 (3:43)

7/22/14

tuesday

am: 

A. Clean x 2 + FS + Split Jerk ; build 

*built to 315#

B. Clean Pull  x 3 reps x 3 sets @160kg (352); not TnG 

*done, with intent!

C. emom x 10

odd: max strict pullups

*15/6/6/6/4

even: :30 sprint on AD; legs only 

*done

pm: 

A. Snatch Deadlift Complex 

Deficit 

1 pull to below knee - 2 second pause

1 pull to mid thigh - 2 sec pause 

1 snatch pull @110% 

; climb to 120kg on this, climbing every 5kg from 100kg

*build motor patterns here 

*done

B. 15-12-9-6-3

thrusters (105)

bar lateral burpees 

C2B pullups 

*7:59, beforehand I had said that 8:00 would probably be a pretty good time, and I went 7:59! I'm pretty good guessing what I'll be able to do. But burpees still crush me and slow me down. I only broke up the set of 15 pull-ups (8/7) to save my hands as much as I could...

7/21/14

Monday

am: 

A. 10 min on AD

:30 on hard 

:30 on easy 

*done

+

3 x :20 sprints on AD; rest 2 min between

*done

B. Snatch complex; 

pull  x 2 + snatch x 2 + OHS x 2

*The snatch’s are NOT TnG; reset hips and go 

*built to 205#, felt plenty heavy enough today...

C. OHS - 2 rep @4321; build 

*built to 245#

D. Snatch Grip Strict Press - build to 3RM +2x3@90% 

*built to 105#

pm: 

A. Bench Press - 5RM + 1x5@95 + 1x5@90

*built to 205, then did 195/185

B. Behind neck Push Jerk ; build to heavy 3 

*built to 225

C. emom x10

odd: max muscle ups

even: 10-12 pistols alternating 

*MU's - 12/5/5/5/6, hands are torn to shit!

D. 5x5 strict HSPU; weight/height accordingly 

*no added weight, 1-2" deficit

7/8/14

7/8/14

Tuesday:

A. CG Deadlift - 10RM

*315

B. 5RM weighted Pullup

*BW + 45#

C1. Tricep Band press down 10-15 reps x 4 sets; rest 1 min 

*done, green band (2")

C2. DB Hammer Curl 5-7 reps heavy x 4 sets; rest 1 min 

*done, 30# DB's

D. EMOM x 5

6 muscle ups each minute OTM

*6,6,5,5,2/2 (4 afterwards), this was incredibly tough after the little beach body superset, haha, but I used to do 30 MUs within 4:00

E. EMOM x 10

odd: 20 Double unders + 3 burpee bar muscle ups

even: 100m SPRINT

*done

F. 10 min of Lower back Strength work 

*done, did reverse hypers and GHD hip extensions (real ones, not "CF" ones)

7/7/14

7/7/14

Monday:

A. 600m Row x 5; rest 3 min between @80-85% sustainability here; waking up the body 

*done @1:46 pace

B. Bench Press - build to 5RM + 1x5@95 + 1x5@90

*built to 205, then 195, 185

C. 20 min AB

:30 on hard

:20 on easy

*done, challenged myself and made it pretty hard

 

rest a bit

A. Strict Press - 3RM + 1x3@90 _ 1x3@80

*built to 135, then 120, 107.5

B. emom x 20

odd: :35 on AB

even: 12 burpees 

*done, great challenge, felt good. Last three sets of burpees began to get slower (~:25, instead of :21)

C. TGU Work - focus on shoulder stability and positioning; help that shoulder out as well 

*done

7/1/14

7/1/14

A. 7 x 400m run @ a 1:20 pace, rest 1:30

*1:14, 1:16, 1:19, 1:24, 1:25, 1:28, 1:28

B. 5 x 500m row @ 1:48 pace, rest 2:00

*done, all under

C. 30 mins recovery AB @ 60%

*done

Shoulder's still feeling pretty shitty. I felt it on the rowing even.