9/19/14

9/19/14

Session 1:

A. Bench Press- Build to a daily 5RM

*205#

B. Strict Press- Build to a heavy single

*140!

C.

AFAP:

50 Ring Dips

50 Burpees

*6:37

Session 2:

A. Back Squat- build to a heavy single @ a 55X1 tempo

*395

B. Front Squat- build to a heavy triple

*315

C.

5 rds

20 Cals AD

20 Triple Unders

20 Alt Pistols (weighted)

*didnt keep any sort of time. Just spent the majority working on those damn triple unders...! Reminds me of learning doubles again...woof

6/17/14

6/17/14

Session 1: 

A1. Deadlift - heavy triple w/ chains

*built to 315 on the bar + ~80#'s worth of chains

A2. High standing box jump x2 reps

*built up to 50" x2 reps

B. EMOM x 10

20 DU's + 8-10 C2B

*done, everything UB, did 8 C2B every minute because they scare me still...haha, but I actually felt really good and probably could do more next time

C. DB SA Row 8-10 reps per side x 4 sets; rest :30 between 

*done with 55#

Session 2:

map Training - sustainable pace throughout

amrap 10 

10m HS walk

10 tng power cleans (95)

20 double unders

*7 rds

rest 4 min 

amrap 10 

10 Thrusters (93)

5 muscle ups

60’ burped broad jump

*5 rds

rest 4

amrap 10 

10 Cal AB

15 Box Jumps (24) step down 

10 T2B

15 KB Swings (53)

*4rds

6/16/14

6/16/14

Session 1: (10:00 - 11:45)

A. 500m Row x 6, rest 3 mins @1:50 pace

*done

B. 15-12-9-6-3 Strict HSPU's, rest as needed

*5:32

C. Back Squat (w/ chains) - build to a 4RM @32X1 tempo

*built up to 335 + chains (~50#'s)

D. Recovery AD 7-10 mins

*done

Session 2: 

*no time on Mondays really, I'm too busy. I'll make it up on Wednesday.

6/13/14

6/13/14

Classes were doing 100 burpees today, so I hopped in with the 9:00's to set a 6:00 pace for some members looking to PR. Had a 10:00 time cap with an AMRAP DU's with any time remaining on the clock. Did 250+ DU's

Then went right into the 30 mins of Rowing @ a 1:55 pace.

*7922m total, killed it! Haha

Then did the 30 mins on the AB @ 70-80%

*done

Good day of CARDIO

6/12/14

6/12/14

Session 1:

A. Clean + hang clean + front squat + jerk (build to a heavy weight in complex)

*hit 285 no problem, missed the jerk with 305 and 315. I just need to get back to practicing the jerk to feel more comfortable

B. 3 x 5 Strict Press @ 90% of Monday's 5RM

*done @ 115#

C. 1/2 kneeling DB Strict Press, 4 x 8-10

*done w/ a 40# DB

D. HS hold, :30 on :30 rest

*done

Session 2:

A. 

400m run

30 KB Swings (53)

200m Row

3 minute rest

x 4

*done, 3:35 every round

B. 10 Min Max Cals on the AB

*187 Cals

C. 10 mins of strict MU work

*I'm not going to lie, doing strict MU's always excruciatingly hurt my elbows. Don't know why, but I don't do them bc of it. So I just did strict ring pull ups and dips

6/10/14

6/10/14

Morning breakfast sandwich

Water

Coffee

Session 1: (10:00-11:45am)

A. 300m Row x 10, rest 1 min between

*:57/:57/:58/:57/:57/:56/:57/:57/:58/:58

B. CG Deficit Deadlift - 2-4" deficit

*built to 305 x 5, then a set at 335 x 3

C. Hang Power Snatch: build to a heavy triple

*done at 225, felt easy, probably could've done more. When I'm more fresh.

Post workout shake with quadricarb and creatine

Whole Foods Burrito

Coconut Water

Session 2: (7:20pm)

@80-85% AE

2 mins burpee box jump overs 

2 mins Cal Row

2 mins - run 400m

2 mins rest

Repeat x 3

Rest 3 mins between transition to:

2 mins strict pull ups

2 mins box jumps (step down)

2 mins HS Hold

2 mins rest

Repeat x 3

*done, cramping up after the first part, tired and ready for bed!

Post workout shake with quadricarb and creatine

3 Meat Chili with White Rice

Water

Granola

6/9/14

6/9/14

Session 1:

A. 500m Row x 5, rest 3 min between @ 1:52 pace

*done

B. Shoulder stability work

*done

C. 10 min AB - @ 60% recovery

*done

Session 2:

A. Strict Press - 5RM

*125#

B. 90% of A 1x5

*done

C. Weighted Ring Dip - 5RM

D. 

50 DU

10 Cal AB

40 DU

20 Cal AB

30 DU

30 Cal AB

20 DU

40 Cal AB

10 DU

50 Cal AB