September 21st, 2014

EMOM with Kaera before I move:

10min EMOM:
2 pull ups
2 c2b pull ups
10 push ups

10min EMOM:
odd- 3 ring muscle ups
even- 3-5 strict hspu

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September 19th, 2014

AM
A. Squat clean, build quickly to a single @ 80-90%: 195#, failed standing up 205#
Notes: pull and catch felt great, just squat felt weak today
B. 1 paused front squat, 22X1 + 1 front squat, 20X1, 5 x 1; 2:30 rest: 155#
C1. Weighted glute-ham raises, 3 x 3-4, 40X1; :60 rest: unweighted 4 reps each set
Note: these are getting way stronger, and I think I am really close to using additional weight!
C2. Farmer’s walk, 3 x 50m heavy; :60 rest 70# each hand
+
2000m row @ Z1
2:03 average 500m split time
PM
For time – long-term goal is sub-5, let’s see where you sit:
50 hang squat cleans, 115

Time: 5:09
Note: Do not start with a set a 10 unbroken reps.. bad idea! 5’s seemed to work well and not kill me!
Loved this workout though! 🙂

September 18th, 2014

AM
A. Clean-grip deadlift, 12 x 1 @ 235; begin a rep every :30
B1. DB bench press, 4 x 5-7 – feel these out w/different positions for wrist, 30X1; :60 rest
Wrist felt great, 45# (7) all 4 sets
B2. Pendlay row, 4 x 2-3, 20X0; 2:00 rest 125# (3) all 4 sets
+
3 sets for even times:
10 toes-to-bar
15 power snatches, 55
30 double-unders
2:00 rest
all at 2:05-2:09

LOVED THIS!! 😀

+
1000m row cool-down – easy effort
 
PM
6 sets:
2-3 muscle-ups
:15 AirDyne @ max effort
4:30 rest
this was gross. thank you..

Sept 13th-16th

09.13
Fall Brawl: 2nd place overall
09.14
Fall Brawl: Tied 3rd place, 4th places overall team
 
09.15
Rested, ice bath..09.16

AM
A. 1 push jerk + 1 split jerk, 5 x 1 working to a very heavy set – cut these out if wrist is still an issue; 2:00 rest: 185#
B. Segmented snatch-grip deadlift, (pause just off ground, just below knees, & mid-thigh on way up & down), 4 x 1 tough; 2:30 rest: 225# with straps (is this ok to use straps??)
C1. Weighted ring dips, 4 x 1-2, 20X1; :60 rest: 15 (2) all sets
C2. Weighted pronated-grip pull-ups, 4 x 3-4, 21X0; 2:00 rest 15# (4) first set then 15# (3)  last 3 sets
+
3 rounds not for time:
5-7 glute-ham raises, 30X0
20 hollow rocks (forward & back = 1)
 
PM
AMRAP in 10:00:
Box jumps w/mandatory step-down, 24″It was either 158 or 168
Notes: I kept a consistent pace- I kept moving the whole time.. maybe at 90% effort until the last minute

9/11

AM

A. Thruster, build to a 3RM: 155#
B. Clean-grip deadlift, build quickly to a single @ 265-295, no grind effort: 285#
+
For time @ game pace:
8 deadlifts, 115
7 hang power cleans, 115
6 shoulder-to-overhead, 115
8 burpees over the bar
7 box jumps, 24
6 burpee box jump over, 24
+
Time: 2 minutes some odd seconds
5:00 rest
+
For time @ game pace:
20 pistols
30 toes-to-bar
40 row cals
notes: did pistols and row only due to hands
+
5:00 rest
+
1000m row cool-down – easy effort