9/29/15 – AM BBJOver Test + Noon Training + PM Training

AM Burpee box jump workout… 7 sets: :45 AMRAP – Burpee Box Jump Over – 24″ :45 rest 1 set is max effort. 20, 13 for the rest. This was tough but happy with my results I had to fight hard to the end to keep 13. The first few sets after the 20 weren’t bad, it got harder to keep up with 13 toward the last 2 sets. I was pretty blown up in the legs at the end. Noon A. Power clean x1/push jerk x1 – rest 2 min x5 complexes + EMOM 20 min: Odd- 3 power clean 245# Even- 20 seconds airdyne @moderate effort + EMOM 20 min: ODd- 3 power snatch 205# Even- 15 seconsd side plank per side on hand A. Working sets were 275,285,295,305,315. Felt strong, but kinda slow from AM workout. Happy with this though.  EMOMS done without issue. Good tng practice. PM Row 1k @4:00 pace 2 min amrap: 4 squat snatch 115# 4 CTB pull ups rest 4 min actively x2 + Row 1k @4:00 pace 2 min amrap: 5 squat clean thrusters 115# 3 muscle ups rest 4 min actively x2 + Row 1k @4:00 pace 2 min amrap: 16 wall balls 8 TTB rest 4 min x2 PM Done. Pretty tired by this point today, but hanging in there.  Sets were… 3/3 – Unbroken on everything. Felt strong. 2/2 – Unbroken on everything. Felt strong. 1 +16 Wallball/ 2 rounds even. Tired by this point. Not out of breathe but just worn out. Held tough though. Everything unbroken. I’m so hungry. I want ice...

9/23/15 – AM 1k Row Repeats + PM Training EMOM forever

AM Row 1k @1:50 pace rest 40 secodns x8 (rest 8 min bw sets 4/5) + mobility work 15-20 min Done. This felt great this morning. My hips felt super mobile hopping on the rower. No problems here. It was long but holding pace wasn’t an issue. PM EMOM 20 min: Odd- 5-10 strict pull ups Even- 5-10 strict hspu + EMOM 20 min: Odd- 5-10 CTB pull ups Even- 5-10 kipping hspu + EMOM 20 min Odd- 5-10 GHD sit ups Even- 5-10 burpees + A. Powell raises; 12-15×3; rest 1 min bw sides B. Elbow on knee external rotations; 12-15×3; rest 1 min bw sides C. DB cuban press; 12-15×3; rest 1 min EMOM 1: Did the reps in this scheme, 10’s for 2 sets, 9’s for 2 sets, 8’s for 2 sets, then back to 9’s for 2 sets, then 10’s for 2 sets. I did a mix of pronated and supinated. Damnnnnn supinated feels strong right now. I felt like I could do 25 strict. HSPU’s were a mix of hand position. Stayed mostly tripod ish, but it’s much more fatiguing on the shoulders. Went fingers turned out on some sets. + EMOM 2: Done. Rested about 5 minutes before starting this one.  All sets unbroken in 10’s. Butterflied all sets, the last two got kinda tough. Pullers just got tired. Neck is really tight from HSPU’s. I used an abmat and plates for all the HPSPU’s today. It helped save my freakin cervical.  + EMOM 3: Done. All 10 reps for each set. This was fine. I went right into after the 2nd emom. The...

9/22/15 – AM Recover + PM Training

AM 60 min mixed z1 + locomotion Combine with PM session.  PM A. Rear foot elevated split squats; 8-10×3; rest 1 min bw sides B. Single leg good mornings; 10-12×3; rest 1 min + Slow heavy prowler pushes 5 min continuous @145-165 BPM (if your HR exceeds zone, stop until it gets to the bottom of the bracket and then continue) rest 2 min Slow heavy sled drags 5 min continuous @145-165 BPM rest 5 min x2 (2 times through both) Spent 30 minutes on A/B & doing locomotion work for a warmup. A little short on time today catching up on somethings.  A. Worked up to 70#/hand. Felt strong. Love these. B. Used a 25# training bar.  Sled Push/Drag felt awesome. HR was around 15o the whole time. It was quite heavy, but it was heavy enough to make 5 minutes of nonstop pushing/pulling a little challenging. Only had to stop and rest once. This felt...

9/19/15 – AM Training + PM Training/Short Testers

AM Airdyne 15 min easy + 20 min EMOM: Odd- 10 TTB Even- 30-40 double unders + B. Pinch plate holds; 45 seconds x7; rest as needed + Row 15 min easy A/d Done. Felt good. EMOM done. TTB felt strong, did 40 DU’s each set. Feeling good this morning. Used 25# pendlay plates for pinch work. Ouch as usual. Row for cool down was great. PM 5-4-3-2-1 squat clean 225# burpee box jump overs 30″ rest 12 min 5-4-3-2-1 Deadlift 345# 10-8-6-4-2 bar facing burpees + EMOM 18 min: Min 1- 10 OHS 95# Min 2- 15 wall balls Min 3- 10 box jumps 20″ + EMOM 18 min: Min 1- 10 power snatch 75# Min 2- 10 KBS 2 pood Min 3- 15 sec side plank per side on hand First tester: 2:47, Did single on cleans, BBJ overs were gnarly. This was a gross but fun combo. There’s a bit more there. Learning. + 2:10, definitely could have gone a bit faster. It ended way quicker than I though. + EMOM’s done. Everything felt super easy. Way better than the previous weeks. I’m really happy with how I recovered after everything. OHS are feeling fast. Feeling...

9/18/15 – AM Long AER + PM Training

AM Row 18 min @1:50-2:00 pace 12 min locomotion work Run/walk 18 min @140-160bpm 12 min locomotion work Airdyne 18 min @200-300 watts (130-150bpm-ish) 12 min locmotion work + 30 min mobility work Done. This felt great. Short on time this morning so I swapped the last locomotion with mobility work.  PM A1. Push jerk clusters; 10.10.10×3; rest 30 sec/rest 2 min (moderate load, work on breathing cadence and keeping HR down and being efficient) A2. Bar muscle ups; accumulate 8 reps not for time (quality focus) B1. Decline DB flies; 12-15×4; rest 30 sec B2. HS hold wall facing; accumulate 1 min AFAP x4; rest 3 min C. Mixed grip strict pull ups; accumulate 60 reps in sets of 3 unbroken (switch grip every set of 3) D1. Bent over supinated BB rows; 8-10×3; rest 1 min D2. Single arm plank holds; 30 seconds x3; rest 1 min A1. 125#, 135, 145#. Felt smooth and worked on really catching with a good snap and locked shoulders with head and chest forward. A2. Done. These felt ok today. Last set felt the best. B1./B2. Used 20# DB’s stayed light here.  HS Holds: 1st and 3rd set unbroken. Other 2 sets broke at :35 and finished 10 sec later. C. 8:02. Felt good, but after wards my right side felt wayyy more pumped than the left. It felt like I had a shirt on that was crooked and I couldn’t get it straight. D1/D2. 145# for sup rows. SA plank hold done. Tough with notes you added, but felt strong. Midline work is paying...