10/30/13 – AM Row Intervals + PM Training

AM Row 1k @Z1 + Row 500 m in 1:38 rest walk 2 min Row 250m @1:35/500m Rest walk 2 min x 6 + AD 5 min cool down Done. Most sets under 1:38. The 250 was great. It doesn’t even start to hurt yet. Feeling really good this morning. PM A. RDL @3211; 3-5 x 3; rest as needed (knee tracking, feel good) 225, 255, 275 Wasn’t really sure where to start on these. 5 reps per set. Brought the weight down to about 2″ off the ground. Watching some vid I’m please with how straight my back stayed. Huge improvement in my mobility. B. Emom 12 min – Odd – Tng PC x 5 (205#+, feel this out, more mechanics) Even – 7 chin ups + AD 10 Cals 205, 205, 210, 215, 225, 235 chinups + A/D done in about :30 Got a little spicy towards the end. Made the rest of training fun. C. Wtd CTB chin up (2pd) – max effort x 3; rest 90 sec 2pd (3 at chin over bar) 3 @ w/ 1.5 pd 3 @ w/ 1.5 pd I’m not sure if this is normal or not but getting my chin over is no problem. I could NOT get my chest to the bar with a 2pd. Even with a kip and mixed grip. + 4 sets @80% – Unbroken MUp x 5 50 DUs RC x 3 200m run 14:27 Felt good. MU’s and DU’s unbroken and smooth. Rope climbs with about 10 sec b/t each rep. Run was fast enough to shake out the shoulders. Crampy...

10/29/13 – AM Airdyne/Row Intervals + PM Testing/Training

AM AD 30 sec @90% Slow spin 30 sec x 15 + Row 10 cal @90% rest walk 30 sec x 12 Done. Not as powerful as usual on the airdyne today. I felt a little fried from last nights tester. Legs were a little gassed. The row got tough. Maybe I was pulling a bit harder than 90% PM A. 2 rep – Press ladder – start at 95#, inc by 10# every 45 sec 205#, Missed 215 on the first rep. Very close though. Would not have gotten a second. B. Strict HSPU max effort in 3 min 38.  Sets of 5 from the start then 3/2’s . My 50 for time kipping is about 2 min. Shoulders were a bit tired from the press ladder.  http://www.youtube.com/watch?v=DvK_msuK-AY C1. Clean pull + HC pull; 1.1 x 4; rest 30 sec C2. PC + Jerk x 2; rest 3 min 225,255, 275, 285 Not sure it was right but I did it in this format: cln pull + h cln pull; rest 10 sec. x 2 rest 30 sec. power clean/Jerk; x 2 rest 3 min. Either way it was awesome training. Felt good to really hammer down on my pull. http://www.youtube.com/watch?v=yQtMol88kdU + 3 sets for time: 5 KB push press r 5 KB push press l 3 TGU/arm 3 wall walk rest walk 90 sec 2:19 2:21 2:16 6:56 Total time. Everything felt amazing tonight. Energy was through the roof. Feeling good. I’m considering ordering an 88# kb. Would like to start using it on the short rep scenarios with TGU’s. 70 was feeling strong...

10/28/13 – AM 8K Row + PM Training

AM Row 8k in 32:00 Done. Averaged a 1:58 Felt pretty good. Butt was pretty cramped by the end of it. PM A. BS @41X1; 3,3,3,3; rest 2-3 min 275, 275, 285, 305 Still took it easy on the squat. Groin isn’t 100% but there wasn’t any serious pain today. Just felt kinda tight. B. Emom 12 min – Odd – Tng PS x 3 (tough, mechanics focus) Even – burpee box jump over x 6, DU x 25 Done. Used 185. Snatches felt ok today. Not heavy, just not sharp. C1. Strict chin up; 12-15 x 3; rest 30 sec 12 for each set and I mixed up the grip. C2. Wtd. pronated wide grip chin up; 3-5 x 3; rest 2 min 35#, 35#, 15# Dropped weight on last set to make sure chin was getting completely over. These were tough. + Row 1k + 100m yoke (HEAVY) 30 KBS (88#) 100m yoke 30 TTB 100m yoke + Row 500m @90% 22:19 500# for yoke Got tough. Walked on the street tonight and it was much smoother than the yard. No 88# KB so I used a 70# & a 53# in each hand Switched hands every 10. Got pretty spicy trying to stabilize. 15/15 on T2B Abs folded in half on last set of yoke walk after the T2B. That’s the weirded feeling ever. I wonder what it actually looks like when it happens. Had to take about :30 to let it chill out. Then I went to town on the last yoke walk. 500 was a 1:45, Tough after that last...

10/26/13 – AM Airdyne/Recovery + PM Training/Testing

AM 45 min AD @Z1 (get off every 5 min and perform 20 sec FLR, 15 m HS walk) Done. Body feels great. Neck is all good. Glad I was smart and took care of it all week. Ready to attack today. PM A. Build to a 1 RM press 220 PR, 225, PR, 235X, 230 PR Whoa I’m pumped for this! Great progress. Best all time press was probably 215 230: http://www.youtube.com/watch?v=_Y8nEWKaAbE B. CGBP; 3,3,2,2,1,1; rest 2 min 225, 245, 255, 265, 285, 305 PR? Bench felt strong today. I know I’ve never Close Gripped over 300# before. Very happy. 305: http://www.youtube.com/watch?v=YkViOF6okT8 + 3 sets: 50m Yoke (HEAVY) 10 burpee over wall 50 m OH walk with barbell (225#) rest 90 sec Last set (pardon my french): http://www.youtube.com/watch?v=thSjwP1dCaY 3:33, 4:43, 4:37 Yoke with 550#, broke every 25m Wall Burpees are spicy OH Carry was tough as well today. Had to break at 25m. Honestly thought I would get it unbroken. I think a lot of it had to do with it all being done in my backyard. Street walking is wayyyy easier. + 10 min @ 80-90%: 1 rope climb leg less 3 strict depth HSPU (-4”) plates 5 man maker (30#/h) AD 20 cal rest 5 min 10 min @ 80-90%: 10 KBS (72#) Crawl 25m 30 DUs HS walk 25 m 3+1 Man Maker + 2 + 10 KBS First AMRAP was fine. Second was tough. All done outside. HS walk on the sidewalk needs work. Double Unders in the wind are a new challenge as...

10/25/13 – AM Row + PM Training

AM Row 2K @ 1:54/500 m pace Rest 60 sec Row 2K @ 1:56/500m pace Rest 60 sec Row 2k @ 1:58/500m pace Done. Easy peasy. Groin is feeling better. Neck is all good now. PM A. BB reverse lunge; 6-8/leg x 3; rest 3 min 155 for all sets. Kept it moderate. Didn’t feel great. I think after this week I’ll be good to go on back squats again. Groin is getting better and better. B. Emom 5 min – Tng Snatch x 2 205, 215, 225, 230, 235 VERY happy with this. Felt freakin strong. C. 8 sets – every 90 sec – TnG Power Snatch x 4, 12 Cal Row (mod load, mechanics, speed focus) Used 135 for all sets. Felt smooth and sharp. Snatch + Row took about :47 per round. + for time: 100m FC (100#/h) 30 cal AD 20 Tire flip 10 PJ (225#) – from ground 14:30 Farmer Carry done with 120#/hand broke at 50m A/D just cruised. Didn’t see a point to kill myself before I flip a tire for 10 minutes. Tire flips took about 10 minutes. Much faster than a few weeks ago though. Push Jerks UB and pretty easy. Happy to have knocked these out so fast. Good session. It was cold and dark tonight. Trained outside. Different...