9/8/14

MONDAY

am: 

A. 1 min Sprint on AB  x 3; rest 6 min between 

*done

B. Seated Strict Press (bb) -  build to 3RM + 2x3@90%

*built to 137.5 (new PR), then 2x3@ 122.5#

C. 20 min max calories on AB - GO GO GO , dark place here 

*320 Cals. "20 min" and "GO GO GO, dark place here" ...don't go together...just so we're clear. Haha. I mean, pushed as aggressively as I realistically could. My legs are dead. Clearly, since I cramped up while running later. But what I realized afterwards is that I dreaded this beforehand, thought I would be absolutely dead and not functional afterwards, but I was breathing easy not too long afterwards. That felt good.

pm: 

A. Snatch Balance - 10 min of work, stay light, ease shoulder back in, nothing crazy. keep me posted on feel of this please 

*worked up slowly. Built to 155#, and that is my absolute max right now. Shoulder felt completely unstable at this weight.

B. 10 min of Strict Muscle up work; weighted if need be 

*this actually kinda made me too sore today. I could only do 4 before I was too weak to do any more. Tried, but failed.

C. 15 min of running

200m @90%

200m @50-60%

*fourth round in...cramped and seized up so bad in my quads that I fell down and was forced to sit for a while, wobble into the gym, sat down for another 10 minutes before my legs released the cramp. I'm still feeling it right now at 9:30...legs are so dead and heavy.

D. TGU Work; light, stability focus

*too much shoulder stuff today to try these. My shoulder is quite inflamed. Even Kasey was shocked that I am actually icing my shoulder right now. I never do things like that. So I guess I would say I'm in pain right now. But nothing serious...just want to figure out if I should continue doing things I am "able" to do, or if those things are just going to prolong my healing...but I don't know how long the healing process would take if I continue to rest it...it's so frustrating.

9/5/14

Friday. 

A. Snatch ; no higher than 60kg for singles…..10-12 min worth, just feeling out shoulder, tight positions etc

*built to 135, felt fine, was able to stabilize no problem with the lighter weight. But I can definitely still tell that if I didn't catch it perfectly, the bar would instantly dropped on my head as I would not be able to try to pull the bar back into position without ripping out my shoulder...😐

B. Landmine Strict Press 8-10 reps each side x 4 sets 

*bar+70#

C. 4 rds 

400m Run

10 Strict T2B

*done

D. 10 min of Strict Muscle ups *feel out shoulder here 

*done, could only do 8, felt ok after the first couple.

E. 45 min Row @ 1:52 pace

*never want to do this again. Don't know if it was the heat/humidity today, or what, but I was absolutely boiling by the time I got to 6,000m. I had to stop and let my body cool down a bit. Ended up doing 11,000/~11,600 that I was supposed to do. But I held the 1:52 for the first 6,000m which I was pumped about. That's probably around my 5k PR and then I was able to go for another thousand, so that's good.

Body was just too damn hot to hold the 1:52 the whole time. Tried to stay around a 1:55-1:58 the rest of the way after 6k.

9/3/14

Wed: 

A. Power Clean (from high blocks) 2.2.2 cluster; rest :15 between ; build to max 

* built to 225#

B. 

*this was a lovely 45 mins...not/it was 

amrap 9

row 250m 

20 double unders

15 box jumps (20) step down 

*4 rds + row, DU's and 4 box jumps

rest 4 min 

amrap 12 

5 Deadlift (255)

30’ burpee broad jump

60’ OH Walking Lunge (45 plate)

30’ bear crawl 

*6 rds

rest 5 min 

15 min on rower 

1 min on HARD

:30 on easy 

*just kept moving the whole time, ~3,500m, was around 1:45-1:50 for the hard and around 3:00 for the easy

9/2/14

Tuesday

am: 

A1. CG Deadlift 3-3-3-3 @65-70% of 1RM DL ; rest 1:30

*335

A2. Seated Barbell Strict Press ; 4x4; ascending to max ; rest 1:30

*built to 135

B. 800m Run with Heavy Sandbag 

*this absolutely sucked, used about a 100# sandbag...today was so hot and humid, brutal

C. 10 min light Row @Z1

*done

pm: 

A. Snatch Deadlift - deficit - build to heavy triple here in 15 or so min 

*built to 315

B. SA DB Row 6-8 reps x 4 sets each side 

*done with 75#

C1. 4 x 12 Barbell Bicep Curls 

*used the fat bar (65#)

C2. 4x15 tricep band press downs 

*used the green Rogue band

8/27/14

WED: 

Morning rehab

A.

50-40-30-20-10

Calories Airdyne 

Box Jumps (30) - step down , no rebound 

*15:45, man this sucked. Holy box jumps.

B. 5RM - weighted pullup + 2x5 @90%

*built to BW+53#'s (PR), then 2x5 at 45#

C. 21-15-9 

burpees 

russian KB Swings (106) *if you have this heavy. keep me posted on this 

*4:40, ended up doing 30-20-10 of each with a 70# KB 

8/26/14

TUESDAY

Morning rehab

A1. CG Deadlift 3-3-3-3-3 @70-75% OF 1RM DEADLIFT 

*done at 365, and while wearing a 25# wt vest

A2. Weighted GHD Situps 5x10 ; rest 23 min 

*done wearing a 25# wt vest. First time I did these with the full range I motion and felt confident that my back wouldn't hit the next day. Abs feel shredded from this, need to do this once a week for sure! Love it!

B. 

1k Row - TT

rest 9 min 

500m - AFAP

rest 6 min 

400m Run - afap 

*1k= 3:12 (PR)

500= 1:31 (PR)

400= 1:17

C. DB SA Row - 5-7 reps x 5 sets each side 

*done with 75# DB 

8/25/14

MONDAY 

Started with morning shoulder rehab work

A. OHS - 5x3 @ 80%; across 

*done at 185, didn't feel confident at all with this. Too weak to stabilize without complete control.

B1. Brand Tri Press Down 4 x 30; rest 1 min 

B2. DB Hammer Curl 4 x 15; rest 1 min 

*done, definitely like doing this combo to get the beach arms! Haha

C. 10 min AB Test

*just make sure to record which machine u used, use same for future tests 

**257 Cals! On the Airdyne

D. LIGHT TGU work, working shoulder back in 

*skipped based on how I felt with the OHS