4/12/14

A. HB BS - 10 reps on the min @ moderate load for 10 sets

155

Holy quadzilla! I was still sore from Wed goin in, wow. Last 2 sets were brutal. Finished last one with 9 sec left.

Worked out at globo so no KB or airdyne. I don't think my quads could handle that right now anyway. Wow.

Substitute 3 RFT:

30 DUs

20 burpees

Time: 7:52

First round was 1:37, I died half way thru burpees r2.

DUs were 27,3 then 30, then 15,12,3

+

20 KB Swings @ 62#

20 Burpees to 15"" Target above reach

20cals Airdyne @ 100%

Rest 5min

x3

4/11/14

47 min z1 walk around Mallard lake at Creve Coure park.

4/10/14 pm

Im on the road in STL

A. Split Jerk - 10 singles @ tough weight; rest 90sec

185,185,205,225,225,235,235,235,245(failed lockout),245(failed, didn't drop under well)

B1. HB Back Squat - 10 tough reps x4; rest 10sec

185 got the burn started

B2. Front Squat - 5 reps x4 (same weight as ""A""); rest 30sec

185, these were the tough part

B3. Back Rack Walking Lunge - 24 steps x4; rest 3min

65, these burned quads a ton set 3+4

4/9/14

60min Z1 Skill Session

(Double-unders, Pistols, Rope Climbs, Bar MU, etc)

DUs 41, 37, 64

Rope climb

Handstand walk

Rope climb

Handstand walk

5 TGU each w 35

112 ub DUs (PR)

3 bar MU

5 ring dips

12 hr push ups

10 pistols

87 ub DUs

5 TGU each w 35

Rope climb

10 pistols

3 rounds

10 ghd

10 back extensions

10 ring dips

10 hr pu

Handstand walk

5 TGU each w 35

10 pistols

73 DUs

Rope climb

10 ring dips

10 hr pu

Parallette L-sit

20 sec, rest 25

20 sec, rest 40

14 sec

5 TGU each w 35

Done w 15 sec to spare.

Avg hr 134, max 190/min 79, 902 cals, 39 rec

4/8/14 pm

A1. Muscle-up - 5-6 UB reps x4; rest 30sec

A2. Strict CTB Pull-up - AMRAP UB sets of 3 in 90sec x4; rest 60sec

4,4,3(1.5 reps into 4), 3

A3. Kipping CTB Pull-up - 15 for time x4; rest 4min

18 (butterfly oops), 24,24,25

B. HSPU - 15 Reps in sets of 5 for time x4; rest 2,3,4min b/t sets

31, 42, 1:17 (3,1,1), 1:26 (2,1,1,1)

4/8/14 am

AM

Airdyne 90sec @ 85%

15 Burpees

Rest 60sec

x6

Total time (with rest): 18:38

Avg hr 159, max 175/min 96, cals 367, rec 39

R1: 2:14, ahr 144

R2: 2:17, ahr 155

R3: 2:18, ahr 158

R4: 2:17, ahr 161

R5: 2:16, ahr 164

R6: 2:14, ahr 165

This was good work. Legs felt good. Good lung burn.

4/7/14 pm

A. HB Back Squat - 8,8,6,6,6; rest 2min

185, 225, 245, 255, 265

Last 2 of last 2 sets were tough

B1. Squat Clean - 3-4 x4; rest 60sec

135, 155, 175, 185 tng

B2. DB 2arm Parallel Squat Jumps - 12-15 x4; rest 2min

20 each hand. Wasn't sure what to use so went with light to be explosive.

C. Sled Push - 30sec x4; rest 2min (moderate load, fast turn-over)

250# went down low back high

**Follow all squatting workouts w/ 50g Protein + 100g Carbs + 10g Creatine

4/7/14 am

Choice Cyclical - 30min @ Z1

Row 2234m, 2:14.3

Airdyne 106 avg watts, 84 cals

Row 2208m, 2:15.8

4/6/14

30 min z1 cyclical

10min airdyne

10min run

10min airdyne

Avg hr 127, max 212/min 78, cal 406, rec 33

1.5 hr z1 Latta walk