7/29/14 – AM Training + PM AER Intervals

AM 3 rounds – not for time handstand walking work – 30-50ft. triple unders Done. Not a ton of improvement on TU’s. Getting there though. then A.  Push Jerk x 3 singles @ 65% x 4 sets.. form and speed focus here 255 for all sets. Felt great. https://www.youtube.com/watch?v=GiHPvOfOQR0&list=UUMy0Xc74HbvFTwryjESMKMw B.  DL; 65% of max x 2 reps every 45 sec. x 10 sets Done at 345. Felt fine. Lumbar is still a little sore from pulls on Saturday. This should get rid of it. C.  10 minute EmOM odd = 7 burpees even = 4 s2OH @ 265# Done. All sets from the ground. Felt strong. No issues here. https://www.youtube.com/watch?v=vrtqJWld5pk&list=UUMy0Xc74HbvFTwryjESMKMw PM 4 rounds – 80% effort 300m row 5 strict deficit HSPU  @6-8” 10 box jumps, 30” 30m sled push @ 5 plates 30m sled pull, hand over hand @ 5 plates 400m run rest 4 minutes bt. rounds 8″+ on depth, did 6 reps/ round. All sets unb except last, 3/3. BJ’s quick Sled push/drag felt great. Runs were strong today.  6:00 was slowest, then faster each round. Last round about...

7/28/14 – AM/PM Training

AM Gymnastics Warmup: -Theraband work -Shoulder Stretches -Scap Pullups + 3 sets: :15 bottom ring hold 7 strict ring pullups 12 angled ring turnover drills :15 ring support holds + 3 sets: 10 Strict T2B 10 Strict Knee Tucks *1:00 rest between all stations + A.  Snatch; 2 position (ground + below knee) @ 70-80% x (1+1) x 5 200#, 205#, 210#, 225#, 225# Felt solid today. Actually better the heavier. 225: https://www.youtube.com/watch?v=ExFwiEsC3AQ&list=UUMy0Xc74HbvFTwryjESMKMw B.  Block C&J (above knee if you can) – EmOM do (2+1) x 5 sets @ 70-80% 245, 250, 255, 260, 265, 275, 285, 285, 285, 285 Felt solid on all reps. Speed felt good under bar. Lots o squatting. Last few Sets: https://www.youtube.com/watch?v=c59er0gBDJ4&index=2&list=UUMy0Xc74HbvFTwryjESMKMw https://www.youtube.com/watch?v=7begNr1g7iM&list=UUMy0Xc74HbvFTwryjESMKMw https://www.youtube.com/watch?v=SfIUvBirM4M&list=UUMy0Xc74HbvFTwryjESMKMw&index=3 C.  BS; 23×1 x 3 reps @ 70% x 6 sets 315 for all sets. This felt great too. Getting strong on these.  Took about 10 minutes and went ahead and knocked out PM. Felt pretty good. PM 30 sec. amrap squat clean thruster, 135# rest 1 minute 45 sec. am rap wall balls, 20# to 12 ft. target rest 1 minute 60 sec. amrap MU rest 1 minute 30 sec. amrap PS @ 225# rest 4 minutes x3 rounds sqclnthr – 5,6,7 wallballs – 15, 15, 15 MU’s – 10, 10, 11 (5/5, 6/4, 10/1) Could have dug deeper but hands are about to shred. PS – 2,3,4 Got stronger each set Good session tonight. Glad to be back on track. Red eye flights kill me. Never...

7/26/14 – AM Training

Good time at the Games yesterday. Having fun seeing a lot of friends and feeling the energy from the athletes and crowd. I had a great session this morning. Glad I’m able to get the majority of my work in. Dropped in at CrossFit 714 in Anaheim. Holy shit what an awesome gym!  A.  DL; 1 rep every 30 sec. starting from 315.. building by 20# each time; no more then 10 pulls 315 – 495. Pulls felt AWESOME today. Never picked up 495 so easy. SHould have kept going and hit the lifetime PR. It’s there for sure. B.  Hang power snatch @ 205# – 1-3 UB ladder in 5 minutes 3 sets, at the buzzer. Same story here. Pull feels a little off and this is heavier than it should be. I actually got better at this as it went on. C.  Clean lift off + clean grip DL (2+2) x 3 sets @ 80% of clean 285 for all sets. Felt good. + 20 minute amrap 5 bar MU 10 strict HSPU 15 ghd sit ups rest 5 minutes 20 minute amrap 15 t2B 30 cal on rower 60 double unders 7 + 1 HSPU, First few sets of Bar MU unbroken then had to start breaking as it was really humid in the gym. Bar was really slippery and they don’t allow chalk. Good breathing. Abs are sore today from GHD’s. HSPU’s were 5/5 for a few sets then 3’s & 2’s. + 6 + 15 Cal, First 10 min was good, then started to get a bit tired. Once again tough to grip on...

7/25/14 – AM (Missed) + PM Training

AM Gymnastics warm up: 5 Rounds: 5 Wall Walks :10 body tighteners/:10 off x 6 rounds + Partner Handstand Holds x 4 sets – 30 sec. + Strict MU work – doubles. Still working on false grip improvement. + A.  Snatch; 70% x 1 x 2, 75% x 1 x2, 80-85% x 1 x 6 – rest as needed 200 x 2, 215 x 2, 225, 230, 235, 240,245x,245 I feel strong pulling off the ground but my positioning is way off right now. Just not moving the bar correctly. Early pulling. Easy to complain about it without showing on vid. I’ll get more vid. Just feeling a little heaver than it should. B.  Clean and power jerk – 1 rep EmOM x 10 sets @ 70-85% of max.. build and level off where needed Squat clean and power jerk all sets. 245, 255, 265, 275, 280, 285, 290, 295, 305, 315 This felt like a toy. 305: https://www.youtube.com/watch?v=gBgf105We5E&list=UUMy0Xc74HbvFTwryjESMKMw 315: https://www.youtube.com/watch?v=dg7XpvP1MNg&index=2&list=UUMy0Xc74HbvFTwryjESMKMw C.  BS; 2 reps @ 80% x 6 sets 365 for all sets. Felt great. PM 3 minute row for max calories rest 8 minutes 21-15-9 hang squat clean @ 95# burpee over the barbell rest 8 minutes 3 minute amrap 20 thrusters, 135# 10 MU amrap cal on AD Missed this. Traveled to LA for the CF GAmes and was short on time. Did AM training in the PM and had a great session! Thanks to Eric at CrossFit Aviator for letting us drop in and do our...

7/24/14 – Rest

Great sleep last night. Easy day. Traveled home. Mowed the lawn, got some sun and sweat. Rolling and mobility work tonight.