Saturday, November 29, 2014

5:00pm

A
"Karen"
150 wallballs for time

Result - 7:35 (6 second PR)

This would have been done faster but the person counting my reps miscounted and I got really, really frustrated and let my emotions get to me a little bit. A.K.A. I threw a fit instead of doing work...good thing I was mature about it the situation...anyway, I hit 8:19 @ 160 reps

*2 minute 01 second transition / rest*

B
50 T2B in sets of 5

Result - 8:21

Grip was a factor here as was double quad cramping. I was surprisingly able to do all sets unbroken which is a first.

Total time - 17:57

I would like to try this one again after my body has fully adapted to the new nutrition plan.

Also, I hit a new back squat PR of 425# in warmup.

Friday, November 28, 2014

AM

A
SL Barbell RDL @ 30X1 tempo - 5 x 6 - rest as needed

Result: 155 on all

B
35 minute mix modal Z1 session
Doubles x 20 / rest 30s
Russian Swing x 15 / rest 30s
Box Step Up x 10 / rest 30s
Wallball x 10 / rest 30s
Close Grip Bench x 10 @ 155# / rest 30s

PM

A
Squat Snatch - build to 1RM in 8 minutes

Result: 225 / 275X / 275X / 255X / 245X

B
Squat Snatch - 20 reps for time @ 173.5# (77% of above 1RM)

Result - 7:56

Today wasn't my day at all. I missed 6 times on the light weight snatches and I just fell apart on the 1RM portion. I don't what happened today. I felt lethargic and extremely fatigued from the start of warmup. I think it stems from my eating lately. I've completely changed everything and have been closer to a paleo - zone style of eating, I guess. It feels weird.

Tuesday, November 25, 2014

9:00 am

3 x 1 mile run @ 1:1 work to rest

Result - all were around 9 minutes...

I had to run these with the stroller in front of me this morning and the tires were a little flat. I've never really ran with the stroller before and, I must say, it's a bitch.

2:15 pm

A
Resisted HSPU  - 12 x 2 @ red band

These were very hard today.

B
Push Jerk - 4 x 12 unbroken @ 185 / 195 / 205 / 225

Forgot that the first set was supposed to be 175#. I missed rep 12 on the 225# set. Bummed. Up to the last 4 reps, none of this was a problem.

C
5 rounds @ 100% / 3 min rest between

500m row
7 unbroken power snatch @ 155#

Result - 1:30.5 / 2:52
             1:46.3 / 2:40
             1:44.4 / 2:34
             1:49.5 / 2:38
             1:49.5 / 2:33

----------------------------------------------------------------------------------------------------

This was a terrible day for me today. I just felt completely off the whole time. 155# felt incredibly heavy. I can honestly say that only round that was unbroken was the last round. I'm not sure if I wasn't recovered from yesterday or what but I just felt weak. I'm quite embarrassed by today. The only positive thing from this is I can honestly say I gave 100%...clearly it wasn't good enough, though. I'll hit a reset button and it'll be better.

Monday, November 24, 2014

5:35 pm

A1: Strict C2B Pull-up (supinated) - 3 sets: 2.2.2 / rest 20s btw clusters / rest 60s

No problem here...surprisingly.

 

A2: Kipping C2B Pull-up - 3 sets: 4.4.4 / rest 20s / rest 60s

Only issue here was stringing the reps together. Trying to get the kip down is really throwing me off. 

 

A3: Kipping Pull-up - 3 sets: AMRAP / rest 4 min

Result: 22 / 29 / 28

29 is a PR by 5 reps...really disappointed by inability to perform max rep pullups.

 

B. DB Elbowing Row - 5 x 8 per arm / rest 2 min (heavy across all sets)

Result: 80# on all

I'm not sure if I'm doing these right. I've watched several videos on these and I've seen 4 different versions of this.

 

C. Front Squat - 3 x 20 / rest 4 min (#225)

Result: Unbroken / unbroken / (12 / 8)

Only reason why the last set wasn't unbroken was due to a slight tightness in my low back. I was worried that I would make it worse if I kept going but I sacked up a few moments later and finished without any issue. I feel fine.

Bonus:

I hit a new 1RM front squat today warming up for the 3 x 20 @ 225#. I'm pretty excited about it, too. I think I could've gone higher, however, I didn't want to pitter out on the 3 x 20.

365# (30# PR)

 

Saturday, November 22, 2014

2:00 pm

A
Squat Snatch x 2  + Hang Power Snatch x 2 + Snatch Balance x 2 - build to heavy

Result: 185 / 205 / 225x / 225 / 235

This was a PR for Hang Power Snatch. I felt really good after this so I went for a 1RM on Squat Snatch. I attempted 280# three times...I missed all three attempts. I got all attempts overhead but they were just fair enough forward that I lost them. I think I could hit 300# before summer.

B
"Helen"

3 RFT
400m run
21 KB swings
12 pullups

Result - 9:48

RD1 - 2:37
RD2 - 3:00
RD3 - 4:11

Happy that I'm under 10 minutes again. Unfortunately, this isn't a PR. Need to work on pacing as well.

Friday, November 21, 2014

3:00pm

A
Ring Dip - 3 x 5.5.5 - rest 20 / rest 3 minutes

I need to work on these. I used to be able to rock dips no problem...now I'm just the fat kid in gym class again.

B
5 min EMOM
15 burpees AFAP

Result - :32 / :35 / :40 / :49 / :58

Breathing was a huge factor here. My lungs felt like they were full of gunk the whole time. The other factor was my arms felt like tree trunks. Also, this was a 3 rep PR for number burpees performed in 5 minutes.

Thursday, November 20, 2014

10:15 AM

A.  SL Barbell Deadlift @ 30X1 - 5 x 6 per leg / rest as needed (build from #185)

Result: 185 / 205 / 215 / 225 / 225

This was rough. This tempo is killer.

 

B. Z1 Mixed + Cyclical - 35 min

• Double Under x 20
• Russian Swing x 15 (#53)
• Box Step Up x 10
• Wallball x 10
• 250m Row

5:00 PM

A. Squat Clean - 30 reps for time (#225)

Result - 13:23 (4:25 @ 15)

Pretty disappointed with this. The only positive here is this was the first time I've ever completed 30 reps @ 225#.

Tuesday, November 18, 2014

AM

Row 5K @ Sub Threshold Aerobic Pace

Result - 19:10.7 (1:55/500m avg)

PM

A. Strict Wgt HSPU @ 2” Deficit - 10 x 2-3 / rest 60s (weight with vest or lightest band) NTE #20

Used red band

B. Push Jerk - 12 UB (tng) reps / rest 3 min x 4 (#155, 165, 175, 185)

No problem here

C. 5 rounds: @ 90% / rest 3 min

        - 400m run

        - 7 UB Power Snatch @ 145#

Result - 2:33 / 2:26 / 2:20 / 2:22 / 2:19

Monday, November 17, 2014

AM

A. Strict C2B Pull-up + Kipping C2B Pull-up - 5 sets: AMRAP + AMRAP / rest 20s / rest 3 min

Results: 3 + 8 / 2 + 7 / 2 + 7 / 3 + 8 / 3 + 9

B. DB Elbowing Row (on bench) - 5 x 6 per arm / rest 90s (heavy)

Result: 80# on all

 

C. Bulgarian Split Squat - 4 x 6 per leg / rest as needed (build to heavy)

Result: 185 / 205 / 205 / 210 / 210 / 215

PM

A. 50 Back Squat for time (Floor)

Result - 4:48

Did 40 unbroken before I dropped.

Friday, November 14, 2014

8 rounds
:40 Max calorie row
:90 rest

Result: 28/26/23/20/19/21/19/22

I fell off pretty quick. I developed a chest cold from going home this weekend so catching my breath was very difficult tonight.

Thursday, November 13, 2014

30 minute Z1 session
- 20 doubles
- 15 Russian KB swing @ 1.5 pood
- 10 Step Ups @ 135# w/ 20" box
- 10 wallball @ 20# w/ 10' target
- 250m row

A
Single Leg Deadlift @ 30X1 tempo - 4 x 6 - build from 155#

Result: 155 / 175 / 195 / 215

I think I finally have these figured out

B
9 minute EMOM - Squat Cleans

1 - 3: 3 reps @ 265#
4 - 6: 4 reps @ 235#
7 - 9: 5 reps @ 205#

265: 3 / 2 / 2
235: 4 / 3 / 1
205: 3 / 5 / 5

I shouldn't have done this tonight. With all of the sitting I've been doing between driving and flying the passed couple of days, this really aggravated  my low back. Luckily, I have a chiropractor appointment tomorrow morning and that should help very much.

C
2 attempts max rep pullups

Result: 24 / 21

10 rep PR

Tuesday, November 4, 2014

6:15pm

A
Power Snatch - 8 x 1 @ 90% - rest 60 seconds

Result: 225# on all

Hit 7 out of 8. Kind of disappointed with how heavy this felt.

B
Power Clean + Push Jerk - 8 x 1 @ 80% - rest 60 seconds

Result: 245# on all

I only did 5. My left hand was really bothering me here in the front rack position. I need to get it looked at.

C
"Cindy"
20 minute AMRAP
5 pullups
10 pushups
15 air squats

Result: 17 + 11

Closest I've been to 20 rounds in a long time. This was fun. It went by faster than expected. I stated out with an EMOM mentality and almost stuck to it until around round 10.

Monday, Novemeber 3, 2014

9:15am
30 minute Z1 Spin
+
5 minute rest
+
30 minute Z1 mix modal AMRAP
- 10 dips
- 20 v-ups
- 10 hand-release pushups
- :60 plank
- :30 right plank
- :30 left plank

6:20pm

A
8 deadlifts @ 135#
8 power cleans @ 135#
8 hang power cleans @ 135#

Result - :28

I saw Kyle do this so I wanted to give it a try.

B
1 - 10
10 - 1

Ground to overhead @ 45# bumper plate
Push Press @ 135#

*1 G2O, 10 Push Press, 2 G2O, 9 Push Press, 3 G20, 8 Push Press, etc....

Result - 4:03

Not sure I could've been much faster on this. I had difficulty going fast on the plate G2O.