6/29/15 – AM AER + PM Training/Testing

AM airdyne 10 min Row 10 min Run 10 min (all @~150 bpm) + mobility work 30 min Done. Felt great! A little stiff on the run, but I did it first by mistake. By the end of the session I felt pretty good. Holding 150 was no problem. PM: A.  25 CTB pull ups, start flat on ground B. NOT FOR TIME, 10 x DB pistols @ 50/30 for quality A. Felt fast and pretty sharp. Forgot to start flat on ground. Around :27 B. Done. These are feeling good. + 1) 12 OHS 165/105 rest 30sec 10 DB pistols 50/30 rest 30sec 20 Burpee over box 30/24″ Rest at least 10min 2) 25ttb rest 30sec 10MU 20 burpee over box 30/24″ Rest at least 10min 3) 25ttb 10DB pistols 50/30 10 MU 1). Oh man this was a gasser. I did not feel great today. Stomach felt full, and it’s pretty hot. I moved pretty well, but it was not fast. The BBJ overs got slow on the last 10 or so.  Rest like 10-15 minutes. 2). So slow. I had to break up the ttb & MU’s. I was just gassed. Not feeling great. Rest like 10-15 minutes. 3). Woof this was also a shit show today. No matter what I did, I could not recover between these efforts. Tough day, but moving on. It happens....

6/27/15 – AM Testing + Sprints

A. 4 RC for FT (15′) B. 40 PU for time, you start face down under the bar as the time starts. C. 5-10 of TTB/CTB and TTB/CTB/BMU combos D. 20 5″ deficit HSPU, start flat on ground + Row sprint 20 seconds @100% effort rest actively 3:10 x4 rest 5 min x3 A. Done. Around :28. I’m going to work on this a bit more. My ascent is too slow. I’m getting down quickly which use to be the issue. B. :40  Done. Felt kinda fast. I need to widen my grip to get them done quicker. C. Skipped today. Short on time. D. :21 Felt fast and sharp here. + Didn’t have gym access after this as I was at Brandi’s comp. Tried to get it in this morning, but not enough time. There was a perfect hill outside the venue with a slight incline. I used this for sprints instead of the rower. Felt great! Legs were smoked by the end of...

6/26/15 – AM Training/Testing

A. Front squat; 3×3; rest 3 min (building sets to a 3rm) B. 15 DL for time 305# (face down start) C. 10 hang power clean for time 245# (face down start) D. 9 power snatch for time 205# – 60′ run in and out. E. 10 clusters for time 165# (face down start) + 20 min z1 row/airdyne/run + 15-20 min locomotion/mobility A. Worked up to 375 for a triple. Felt a lot easier than I expected. Should have gone heavier and will next time. Working sets today were 325, 345, 370. B. Done. Felt fast.  C. Done. Not as fast as Wednesday. My traps are destroyed. I don’t know how they’re still working.  D. Done. Unbroken and felt kinda fast. Definitely could be faster on a fresher day. Happy that I motored through it with no problem. E. Done. These were a lot easier than I expected. I tried to skip the full extension and pull myself under the bar faster. Great session today! I’m fired...

6/24/15 – AM A/D 30/30 + PM Training (semi blowout A/C Training)

AM Airdyne 10 min easy + airdyne 30 seconds @~350-400 watts airdyne 30 seconds @~225-250 watts x20 + airdyne 10 min easy + 30 min locomotion/mobility work Done. Hit this later in the morning. Had a big meal and wanted to experiment training the aerobic stuff a few hours after eating. Me no likey. I had a bit breakfast and was just tired after that. Energy was great though during the 30/30’s. This was definitely a small trip down memory lane. I remember doing this 2-3 times a week upwards of 60 minutes. 20 was great. And I felt powerful. No wattage on my A/D so I based off feel and tracked with HR. Never broke 160. Was around 157 during work. Did 50 RPM on rest, and 82 rpm during work. Not that rpm mean anything but I know the metric on it from previous use. LEt me know if I need to bump up or down based on HR? Had a great stretch/movement session. Feeling good! PM A. Stone to shoulder and stone over box tech work – 15-20 min ‘play’ B. TnG power snatch; build to a 3rm C. Snatch pulls; 1.1.1.1.1×5; rest 20 sec/rest 3 min (~100% max snatch, maintain speed through the pull) D. Hang power clean; 7 reps 245# AFAP x6; rest as needed to full recovery E. Single leg DB rdl; 6-8×3/side; rest 1 min bw sides F. Isometric 45 degree weighted GH raise hold 12 seconds x5; rest 90 seconds (keep glutes flexed, rib cage pulled down, abs tight, neutral spine) A. No equipment at the gym I was at. I’ll...

6/23/15 – AM + PM Training

AM 20 min locomotion work + 10 min run + 10 min shuttle sprint tech work (focusing on cutting, change of direction, sprinting to the finish of workouts, etc) + 10 min row 10 min airdyne + 15 min mobility work Done. Good session this morning. It’s reallllly hot down here today. This was more draining than recovery based it felt. Had a good stretch at the end though and body is feeling good. PM A. Squat snatch; build to a tough single B. Squat clean; build to a tough tng triple C. Thrusters; amrap (-2) unbroken 235# x4; rest 4 min D1. Wall balls; 20 unbroken to 12′ x4; rest 10 sec D2. OHS; 10 AFAP 165# x4; rest 5 min + pistol mobility/cool down work 20-30 min A. Built to 255. Felt sharp, but not super strong on pull today. No misses. B. Stopped at 275. Way lighter than what I know I can handle, but it just wasn’t feeling great today. C. Did 4 each set. Stopped when it started to slow down. Felt heavy today. D1/2. 2 rounds done then shut it down. Was starting to break wallballs. It’s really hot and I was just out of gas today. Going to save some for...