9/28/13 – AM Airdyne + PM Training

AM AD 45 min @Z1 (Every 5 min get off and complete 1 TGU/arm, 10 sec FLR) Done. Feeling great. Hips are a little tight. PM A. Build to a 3 RM press in 10 min 205, 210X (2/3) Feeling stronger. B. Emom 6 min – press x 3 165 for all sets. C. Floor press; 3,3,3,3; rest 2 min 205, 215, 225, 235 Didn’t go crazy on this one as it was my first time ever doing the movement. + 3 rds for time @ 90%: 100m OH carry (heavy) 5 Tire Flips (sub tough DL heavy if aggravated) 50 DU’s  11:15 205 OH Carry, No tire so 405 DL’s, I was out of town. WHOAA That was fun! I felt amazing OH Carry was done in 50m lengths. DL’s just fired me up. Went 3/2 on each set. DU’s UB and easy. Rest as needed Then…… Recovered very quickly. Rested 2 minutes. 10 min @ 80%: row 300m 5 HPC (135#) 15 sit ups 4 + 200m rest 5 min 10 min @ 80%: 5 strict chin ups 10 wall ball 20 cal AD 4 + 1 wallball The AMRAPS felt great. Breathing is solid. Recovery is great. Body feels good....

9/27/13 – AM Row + PM Training

AMRow 6k (Start first 500m @2:02 pace, decrease pace 2 sec every 1k) Done. Got a little challenging at the end. Not bad. PM A. BS @20X1; 3,3,3,3,3; rest as needed (load mod, no strain, feel good) Worked up to 275. Felt shaky so stopped there. B. Emom 8 min – Tng PS @62% 1RM x 3 reps Done. Felt pretty good. C. Emom 5 min – Tng snatch x 2 (205#) Done. Felt terrible today. Just felt tight overhead and uncoordinated. Wasn’t heavy, just unstable. + for time – 90%: 100m FW (100#/h) 10 hang squat clean (205#) 20 burpees over bar 30 KBS (106#) 10 front squat (205#) 20 burpees over bar 30 TTB 100m FW (100#/h) 12:30 Felt great. Farmers carry done in 50’s 5/5 on hsc. Felt pretty good on groin. No pain. burpees steady swings, 5/5 8/7/5, felt stronger this week. FS 5/5 TTB 15/15 – VERY pumped about how good these felt. FW...

9/26/13 – AM Swim + PM Training

AM Swim 100 free Swim 50 pull only Kick 50 meters + Underwater (no breath) x 2 + 25m (3 breath max) rest 30 sec x 8 + 25m @90% rest 30 sec x 14 + Warm down 200m swim Done. Felt great. PM RTW – “round the world” 1 min AD easy 1 min FLR on floor 1 min row easy 1 min crawl 1 min run easy 1 min jump rope x 8 – all easy pace flush Had to skip. Ran out of...

9/25/13 – AM Row Intervals + PM Training

AM Row 5 min @ Z1 + Row 500m @ 1:39 walk rest 2 min x 5 sets Rest 10 min Row 500m @ 1:37 walk rest 3 min x 3 sets + Row 5 min @ Z1 cool down Done. Felt fine. 1:37’s were easy with the big rest. PM A. Tng Squat Clean – 60% of 1 RM x 4 – every 60 sec for 6 min B. Tng Squat Clean – 70% of 1RM x 3 – every 45 sec for 3:45 C. Tng Squat Clean – 80% 1RM x 2 – every 30 sec for 2 min Did power clean instead. Hurt to squat. 205, 245, 275x Could only handle a single on the 80% D. Wtd. chin up; 8,6,4,2; rest 2-3 min 26, 36,53, 70 Done. Strict. Kept underestimated weight. It was easy + 3 sets NFT: 3 RC 6 muscle ups Done. Felt pretty good. 15′ rope 3/3 on muscleups + 3 sets for times: 10 CTB chin up 20 Cal AD 15 CTB chin up 30 DU’s rest 2 min 2:00, 2:18, 2:08 All sets unbroken. The airdyne was just a little more powerful on some rounds. I was pretty tired by this point. Grip was tired. Good...

9/24/13 – AM A/D + PM Training

AM AD 5 min @Z1 + AD 30 sec @90% Aer AD 30 sec @50% x 15 + AD 5 min @Z1 Done. Fasted. Pretty tired this morning. Slept great but could have slept 12 hours probably. Body is pretty stiff. Much more powerful than usual on this today. Around 87-88 rpm for most. A few higher. PM A. Tng PS cluster; 3.3.3 x 3; rest 20 sec, rest 2 min (med load) 155, 165, 175 Felt good. Back is a little sore, but felt sharp for the most part. A little twinge in the groin during first pull, but not bad. B. Press; 5,4,3,5,4,3; rest 2-3 min (second wave increase load) 155, 165, 175, 165, 185, 200 I’m pretty sure 200 for 3 is some kind of a pr. It’s cool to see some absolute strength gains. Been a while. C1. CGBP; 10,10,10; rest 60 sec 165, 185, 205  C2. Wtd. dip; 5,5,5; rest 2:30  35, 35, 40 Kept the dips strict and controlled. Could have gone a bit heavier on the CGBP + 3 TGU/arm (2pd) 50 DU’s 3 TGU/arm 50 Cal AD 3 TGU/arm 50 DU’s 3 TGU/arm 8:36 Whoa I felt good on this tonight. Wish my camera hadn’t died. TGU’s were cake tonight. DU’s unbroken and fast. A/D done in about 1:45 Just felt great. Was pretty amped up. The TGU’s felt so easy. I double checked to make sure I had the right...