2/27/13 – AM Hill Run + PM MMM

AM Run 10 min z1 + Run 30 seconds @high tempo aerobic pace rest/walk 1 min x7 + Hill run, 30 seconds run @high tempo aerobic pace walk/rest down 2 min x5 + Walk 10 min cool down Done. Fasted BCAA’s. Same loops and hills as last week. Felt better this week but legs are still feel heavy during this. Might be last two days of work. Good session though. Not sore anywhere. I ate ice cream last night and it was good. Unfortunately, it wasn’t a lot. Plus it was coconut milk ice cream. Going to eat more tonight. Made me feel good. PM A. KB juggling play 10 min + 10 min amrap @90% 5 burpees 15 power clean and jerk 75# 30 double unders rest 5 min 10 min amrap @90% 10 box jumps 24″ (step down) 10 toes to bar 10 calories airdyne rest 5 min 10 min amrap @90% Row 250m 15 unbroken wall balls Run 200m 15 unbroken wall balls 6 + 3 cj’s http://www.youtube.com/watch?v=VV3AuYXcinA&feature=youtu.be 6 + 5 t2b’s http://www.youtube.com/watch?v=6uWhMzfUEFg&feature=youtu.be 3 rounds even Felt great tonight! Energy was a lot better than last week. Felt much more in control this week. Could have gone all day. First AMRAP was the most difficult, the rest were fine. Body feels good. Took vid of each one tonight and would love some feedback if...

2/26/13 – AM Airdyne Intervals + PM Training

AM Airdyne 30 seconds @85% Airdyne 30 seonds @50% x30 (increase avg watt from last week) Done. 7:30 am fasted. BCAA’s. Averaged 84+ rpm this week. Compared 83-84 last week. Felt fine. Will go to 85+ next week. Good energy this morning. PM A. Muscle ups; 2 reps on the min for 10 min + Emom for 10 min; 2 squat snatch 175# + Emom for 16 min Odd- 10 meter hs walk Even- 2 TnG power snatch 165-195# + Amrap in 10 min: 2 strict muscle ups 4 KB front rack pistols 1 pood 50 meter farmers walk 100#/hand http://www.youtube.com/watch?v=1BXdt33qECY&feature=youtu.be Muscleups Done. Easy.  Squat snatches done. Felt sharp. Did a few sets of TNG. Felt good. HS Walks UB and decent. Not blazing fast. Took about :13-:15 TnG Power snatch was fine. Did 175 once, then 195 for the rest of the sets. Regripping on the way down for the second rep was giving me trouble tonight. 5+ 25m. Went ahead and finished the round. Took another 15 seconds. Muscleups UB but tough. Rings were slippery and I struggle holding a false grip for a turnout. Pistols steady. Farmers carry UB. Burned like hell though. Pretty smoked after this session. Went directly into each piece after another. No rest. I’m gonna eat a ton of ice cream...

2/25/13 – AM Z1 Row + PM Training

AM Row 5k out of bed fasted @z1 pace (1 sec faster than last) 2:00 pace. 20:00 exactly. Felt good. Arms were a little tight from the start but it got better. PM Warm up with TnG box jump practice 50 reps maxiumum non fatigues (24, 30 inch) Did a few sets of 10 on the 24″ and 30″ with a few 18′ rope climbs in between. A. Clean and jerk; 2 reps @70% 1rm on the 90 seconds for 10 sets Done. 235#. Squat clean/Push Jerk + Power Clean/ Split Jerk Felt good. Clean is feeling pretty good again.  Set 5: http://www.youtube.com/watch?v=NIU044ue3wk&feature=youtu.be Set 6: http://www.youtube.com/watch?v=WbHjpS03W0U&feature=youtu.be B. 50 shoulder to OH for time 205# (from ground) 4:56 10, 7, then a few sets of 5 and 4’s and 3’s after that. I have more. Not too happy about this one. I have got to start taking more chances on these tests.  http://www.youtube.com/watch?v=OaqtkxbWCxU&feature=youtu.be C. 1-10 unbroken CTB chin up ladder for time 2:27 Everything felt tired on this. Might have been the previous work or Fridays session. http://www.youtube.com/watch?v=uFlXsS_U20Q&feature=youtu.be Listen to everyone making fun of me filming...

2/23/13 – AM Row Intervals + PM Testing

AM Row 500m @1:40 rest 90 seconds x8 1:40.1, 1:39.4, 1:39.3, 1:39.9 1:39.8, 1:39.8, 1:39.8, 1:39.3 Just realized writing this down it was supposed to be 90 sec rest. Damn, my mistake. Still don’t think it would have been an issue. I’ll pay more attention.  PM A. 3 TnG power snatch on the min @135#- add 5 # per minute until failure Rest 10 min 5 rounds for time: 20 meter heavy yoke carry 5 parallete hspu Rest 15 min 15 min amrap @90% effort 15 burpee box jumps 24″ 15 power snatch 95# 15 wall balls Failed at 215. Missed the third rep. Definitely could have gotten it. But I know 220 would have been a stretch. Pull felt ok today. Just didn’t feel that explosive. rest 10 min. http://www.youtube.com/watch?v=inkSCUIhIhc&feature=youtu.be + 7:39 560# yoke, 10″ deficit on PHSPU’s. Pretty tough. Yoke walk was a challenge. PHSPU’s were becoming difficult. Shoulders were tired from the walk. Fun workout.  Rest 15 min. http://www.youtube.com/watch?v=wHZ3W0rrXI0&feature=youtu.be + 4 rounds even Felt really tough. 90% was rx’d but I was just trying to keep moving. Grip was tired on snatches. Hard to change gears from the first two tests.  http://www.youtube.com/watch?v=Y1LB1sev7TU&feature=youtu.be Fun day. I’m smoked. It’s MEATza night. Ready to eat and...

2/22/13 – AM Z1 Airdyne + PM Training/Testing

AM Airdyne 30 min z1 Done. Around 120-130 bpm. Awesome sleep last night. I feel very rested. Body feels damn near 100% . PM A. Squat clean; build to a max 330#, Missed 341# twice, close 330 felt awesome. One of my best pulls. Very happy to have hit this right now. 308# http://www.youtube.com/watch?v=bvaO1ODNnb4&feature=youtu.be 319# http://www.youtube.com/watch?v=a-ZtrQr-UME&feature=youtu.be 330# http://www.youtube.com/watch?v=Idv7GdJLEqQ&feature=youtu.be 341# Miss 1 http://www.youtube.com/watch?v=aMofgKanls8&feature=youtu.be 341# Miss 2 http://www.youtube.com/watch?v=-V2scbRQuKk&feature=youtu.be B. Squat clean thruster; amrap in 5 min 185# 32 All singles. Felt pretty good. Maybe could have pushed a bit more through the middle. Still learning on these. I feel there’s so much more. http://www.youtube.com/watch?v=WOQ3iKdCq6g C. 10 sets of 10 unbroken CTB chin ups for time 7:12 Tough. Grip and arms were BLOWN up. Needs work. http://www.youtube.com/watch?v=dDk9wPbhQ4M&feature=youtu.be Good session tonight. Feeling...