9/4/14

4-Sep

A. 20 Muscle Ups For Time
B. 100 foot hs walk for time
C. Extra skills videos
+
#1 All Around Capacity Repeat
For Time:
10 Pwr Cleans & Jerks 155#/105#
15 Toes To Bar
10 Front Squats 205#/135#
15 Burpee Over Box 30"/24"
10 Deadlifts 315#/225#
rest 10 min
x 2 rounds
Score:
Time Round #1
Time Round #2

A. 3:27
B. :56

Round #1. 5:59
Round #2. 8:07

RX weights. Did not record.

7/14/14

AM
A. split jerk stance strict press @31x3 ; 4-5x5; rest 2 minutes
B. laying DB tricep extensions 15-20x3; rest 2 minutes
+
6 sets for max reps
1 minute strict pull ups
1 minute burpee box jumps 24"
1 min rest

PM
amrap UB hspu (kipping, but don't rest of your head)
AD sprint 20 seconds
rest 3 minutes
x4
+
amrap UB muscle ups
row sprint 20 seconds
rest 3 minutes
x4

Results
AM
A. 65, 75, 80, 85, 90x4
B. 15, 15, 20
+
167 reps total, do not remember each set.  I was consistently getting about 15 pull ups each round, and about 12 burpee box jumps each round

PM
17+12
17+12
15+9
12+11

3+101
4+108
3+113
3+116
happy to consistently get 3 muscle ups now!

7/10/14

Training

AM
A. Pressing snatch balance; 5x5; rest 90 sec (technical load)
+
12 min amrap:
6 strict hspu
6 strict pull ups
rest 8 min
12 min amrap:
6 CTB pull ups
6 burpee box jumps 24"

PM
3 rounds for time:
Row 500m
15 deadlift 135#

Results

AM
A. 45, 50, 55, 60, 65
these were pretty fun!
+
10 rounds
10 rounds + 10 reps
loved the first one! second one, not so much. those burpees get me every time 

PM
9:23
eek. couldn't even string together the deadlifts unbroken! I do not like this combo! 

7/8/14

Training
A. Front squat clusters 8.4.2x5; rest 30 seconds/rest 3 min (increase weight)
B. OHS build to a 3rm+For time:20 squat snatch 100#20 squat clean 120#

Results
A. 110, 120, 130, 140, 150
150 felt tough, but these felt really strong
B. 155#
25# PR even for a 1rm! 
+
12 or 13 minutes... I forget exactly but this was way harder than I thought it would be! Had to do singles of everything the whole time. 120# felt like a million. Unable to do PM since my mom was in town helping me move but I'm going for a swim tonight to make up for it:)

6/26/14

Training
AM
A. Behind the neck snatch grip split jerk; build ot a max
B. Weighted pull up; build to a 3rm
+
12 minute AMRAP
6 strict pull ups
4 ghd sit ups
2 strict hspu
1 box jump 30"

PM
For time
30 calorie AD buy in
21-15-9
burpees
chest to bar pull ups
30 calorie AD buy out

Results
AM
A. 165#
failed 170, these felt weird
B. 25.5#
+
9 rounds
my pull ups have gotten a lot weaker, had to start breaking them up after 2 rounds I think

PM
9:48
finally got my butterfly rhythm back on chest to bar - AD is what got me. last air dyne took way longer than it should have

6/24/14

Training

AM
A. front squat clusters 5.5x5 rest 30 seconds/rest 3 minutes
B. OHS; 3, 3, 2, 2; rest 2 minutes
+
For time:
100 wall balls
75 thrusters 35#
50 hang squat snatches 55#

PM
airdyne 5 minutes
rest 3 minutes
x5

Results
A. 125, 135, 145, 150, 155
B. 90, 100, 110, 120
love these things! didn't feel bad at all
+
16:14
my legs are still shaking from this!
did 25 wall balls, then sets of 15 and 10 after
sets of 15 and 10 thrusters
sets of 8 & 7 snatches

did not get to do PM, not enough hours in a day

6/23/14

Training

AM
A. Split jerk; 10 singles @80% 1rm; rest 90 seconds
B. Strict hspu; amrap in 5 minutes
+
For time:
Row 500m
20 muscle ups
Row 500m
40 toes to bar
Row 500m
60 c2b pull ups

PM
5 rounds for time:
10 s2o 95#
10 bar facing burpees

Results

AM
A. 135# - 80% would've been 155# but since I haven't worked on these in such a long time, I decided to go a little lighter. these felt good and easy though!
B. 27
yikes these have gotten a lot harder than they used to be... my arms are struggling!
+
26:13
gosh this was hard!  muscle ups have gotten so much better but they are still just so slow. I was stringing 3 together almost the whole time but I was having to take very long breaks in between in order to do that.

PM
8:52