2/26/14 – AM Run Intervals + PM Training

AM AD 15 min @Z1 + Run 400m @80% rest walk 2 min x 6 Done. Ran at the house and didn’t measure a 400m, so I ran at 80% for 1:50. Around same distance every time. Got smoother toward the end. Really cold out. Hard to know if it felt good or not. PM A. FS; 3,2,1,3,2,1; rest 2-3 min (second wave more difficult) 315, 325, 335,   325, 355, 370. Strong. B. Emom 8 min – Tng clean and jerk x 3 (no rest on shoulders, build from 155#) 155, 160, 165, 175, 185, 195, 205  Felt great! Didn’t push weight much, just worked on being smooth. + For time: 50 hang squat clean (135#) 2:39. 20/10/5/5/5/5. Felt pretty good. Happy with tech and depth. Felt smooth. Need to push a bit more on this. Can def go faster. Good push for today though....

2/25/14 – AM Row Intervals + PM Training

AM Row 500m @90% rest walk 3 min x 8 Done. 1:40.7 average. This didn’t feel super strong today. Definitely my 90% for the morning. Felt  good to get up and moving.  1:41 1:41.2 1:41.1 1:40.9 1:40.7 1:41 1:40.4 1:39.7 PM A. Gauntlet – every 75 sec – Jerk x 1 (start @275#, inc 10#/set) 375, missed 385 on the first, second, and third try. All in the 75s…  Then, tried it again a few seconds later and nailed it. I know it was find a 1RM day but I was getting closer each attempt and I felt strong. and I was reaaaaaaaly fired up. Would have hit the first attempt but I lost balance when I racked the bar, and instead of reracking I just went for it. Screwed me up. 385: …slightly edited http://www.youtube.com/watch?v=0vB5V7LM6Lw&feature=c4-overview&list=UUMy0Xc74HbvFTwryjESMKMw B. CGBP; 2,2,2; rest 2-3 min (85-90%) 275, 280, 285. 285 was tough. + 5 min amrap @85% 5 S2OH (135#) 7 box jump (24″) 9 TTB rest 5 min 10 min amrap @90% 150 cal AD 200 DU Amrap HSPU in remaining time Rest 5 min 5 min amrap @100% 6 PS (75#) 9 bar facing burpees 12 chin up 5 + 2 S2O, felt great on this one.  + 15 HSPU’s – Probably a bit harder than 90%. Cmon, this one just looks fun to see how far you can get. 150 cal around 7:00, DU’s in 120/40/40. 15 HSPU’s UB + 3 + 5 bfburpees, spicy. CU’s fast and unb. Burpees were not so fast. Those crush me.  Amazing session. Long day but got shit done....

2/24/14 – AM Training + PM Training/Lovely intervals

AM A. Clean cluster; 1.1.1 x 3; rest 15 sec, rest 2 min 295, 305, 325. Felt strong as hell so I threw on 350 and hit a pr. Saved more for another day. This was a nice treat to start off the week. 325 Cluster: http://www.youtube.com/watch?v=PjVHfdhxIW4&feature=c4-overview&list=UUMy0Xc74HbvFTwryjESMKMw 350 PR: http://www.youtube.com/watch?v=PFH-P0LgL4U&feature=c4-overview&list=UUMy0Xc74HbvFTwryjESMKMw B. BS @20X1; 3,2,2,1; rest 3 min (3@75%,2@80%,2@85%,1@90%) 326, 350, 370, 395. Felt very strong. C. for time: 10-8-6-4-2 PC (135#) MU 6:01,  PC – ub, then really fast singles for all sets.  MU’s – 5/5, 4/3/1, 2/2/2, 1/1/1/1, 1/1 This felt pretty good. I didn’t stop moving. Breathing was up on this one. I was very close to failure. Push just enough on rest btw MU’s. Still needs work I feel PM 2 sets @100%: 250m row 10 burpees 10 KBS (2pd) 10 burpee 10 KBS 10 burpee 250m row 3:19, 3:25 Gross. Had a good warmup, everything is moving well. I pushed on the first. Took a 15 minute rest between. Not completely recovered, but I think I could have waited an hour and still felt lactic. Just got it done. Second one hurt bad but I am happy to not have fallen off much. I think the lost time was in the rows. I moved faster on swings and burpees. Very happy with how I am adapting to these. Part of me cant tell if I’m not “digging deep” enough on the first, or if I am just getting used to it. I do know that they both hurt like hell so I’m doing something...

2/22/14 – AM A/D Intervals + PM Training

AM AD 30 sec @85% rest walk 30 sec x 36 Done. Around 15-16 cals per set. Felt pretty powerful.  PM A. Push press – build to a moderate double + 12 min amrap @open pace: 9 S2OH (115#) 12 burpee 15 box jump (24″) 275, felt really heavy and uncomfortable. Trouble getting moving today. Glad it said stop at moderate.+ 6 + 3 box jumps. Tough one today. UB on all S20, pretty easy, but burpees and bj’s were tough. Bounded first 2 rounds, then went to step down as I could keep moving faster that way. I’m happy with how I handled this today. Tried to pick the 2 min mark to start changing gears. I didn’t want to end it with a 30 sec sprint. I did both. Tough...

2/21/14 – AM Training + PM Training

AM AD easy 20 min rest as needed 5 sets for times of: 30 cal AD 50 DU 12 TTB AFAP rest walk work time 1:50, 1:52, 1:52, 1:52, 1:48 These felt great. DU’s & TTB were easy, A/D got tough. Great push on these. All 30 cals under :60 each set. Good rhythm, just felt smooth this morning. PM A. BS @20X1; 2,1,1; rest 2-3 min (2@80%, 1@85%) 350, 370, 370. Did these with out any support. Felt ok. No belt, flats, and no knee sleeves. Just changing it around. + 5 min amrap @85% 3 Tng PC (225#) 6 HSPU 35 DU rest 5 min 10 min amrap @90% 20 cal AD 10 cal row 5 PS (115#) Rest 5 min 5 min amrap @100% 100 wall ball amrap MU in remaining time 5 Rounds, Probably hotter than 85%. Numbers got in my head and I wanted 5 rounds. Power clean actually got pretty tough.  + 4 Rounds + 12 Cals, Felt better on this. Power snatches were really easy. Lower back is pretty pumped at this point though. + 11 Muscleups. Did 60/20/10/10 on wallball. Had about 1:05 left, did 6/4/1 on muscleups. Felt strong. Endurance on wallballs does not feel great, but I recover very fast. Just hurts more than I...