Wednesday, December 30, 2015

12/30/15

12min Amrap
10 burpees
25 dus

R: 10+8 burpees

Burpees on knuckles cuz L wrist still can't go into full extension.

With a Running Clock:
A. At the 0:00
2 RFT:
30 Wall Balls, 20/14
15 C2B Pull ups
B. At the 5:00
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups
A. At the 10:00
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups

Finished each round with 1:40 left.

2 rounds:
100m sled push 150#
12 t2b


Tuesday, December 22, 2015

12/22/15

Back squat
10x135
10x165
10x185
10x205
10x225


Ring row
10, 10, 10, 10, 10

10min alt emom
Even 30sec air dyne
Odd 10 SA kbs 53# ea arm

This was tougher aerobically than I thought by set 5. 

Saturday, December 19, 2015

12/19/15

For time:
20 strict pull ups
25 cal assault bike
4 trips rogue sled 135#
50 cal assault bike
4 trips rogue sled 135#
25 cal assault bike
20 strict pull ups

Time: 11:16

Friday, December 18, 2015

12/18/15

Dead lift emom
3@255
3@275
3@305
2@335
1@335
1@335
2@305
2@305

21-15-9
DL 275
Bj 30"
Time: 4:59

Unbroken on the 21 set of deadlifts and then broke 8,7 and 5,4. box jumps were unbroken with a step down.

Thursday, December 17, 2015

12/17/15

Deadlift
Work to max
Hit 365 and couldn't fit anymore on bar

3x5 of 315

Row 30min z1 without computer up to get a ballpark of meters and cals rowed in 30 min on my rower without a computer

7399m
2:01.7 pace
484 cals

Tuesday, December 15, 2015

12/15/15

5k row
2k time 7:34
5k time 18:54
1:53 pace

Air dyne 10 rounds
30 on
30 off

Sunday, December 13, 2015

12/13/15

Teams of 3:

1. 12min to each find a 3 rep max thruster

185
I missed 195 twice on the 3rd rep by 2in lockout

2. Relay, 1 person goes completely thru before next starts:
28 cal assault bike
14 clean and jerk 155
6 DL 365

Team time: 12:19

CJ all single
DL 3,1,1,1

3. 10 min for reps
Row for m
Bj 30"
Wb

2642m
143 Bj
213 wb

Saturday, December 12, 2015

12/12/15

Teams of 2: 5 rounds 6min cap in 30min
60 dus
45 kbs 53#
30 box jump overs 24"
15 powersnatch 95#

If finish before 6 min rest til 6 and start again

Friday, December 11, 2015

12/11/15

2016 OPEN ATHLETES
1. Snatch
work up to a heavy single from the high hang

175# (Jason R hit 275!)

2. Snatch
EMOMx5: 5 TnG Squat Snatches, across

115

3. Conditioning
5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 70/50 (6/side)
3 Rope Climbs

Time: 16:43

Thursday, December 10, 2015

12/10/15

Angie
100 pull ups
100 push ups
100 sit ups
100 squats

Time: 16:53

Pull-ups as 25,25,10s in 3:56
Push ups as 10s thru 40, 5s thru 80, 3,2 thru 100 in 7:10
Sit ups 60,40 in 3:46
Air squats 100 in 2:01

Tuesday, December 8, 2015

12/8/15

2016 OPEN ATHLETES
1. Conditioning
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

R1: 2:55
R2: 3:24
R3: 3:49
R4: 4:05
R5: 4:05

This was tough. UB on all. Chest was real sore from Linda on burpees. Kbs were worst part beside burpees.

Saturday, December 5, 2015

12/5/15

Linda
Deadlifts @1.5 bodyweight,
Bench Press @bodyweight,
Cleans @0.75 bodyweight.

DL 285
Bench 190
Powerclean 145

Time: 26:49

UB DL and PC
10,9 bench UB then 4 or smaller from there. 3 no reps
8 was 4,2,2
4,2,1
3,1,miss,1,1
3,2
2,2
2,1
1

Friday, December 4, 2015

12/4/15

2016 REGIONAL & OPEN ATHLETES
1. Conditioning
“Fight Gone Bad”
3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP, 75/55
1:00 BJ, 20
1:00 Push Press, 75/55
1:00 Row for calories
1:00 Rest

Total 359
138
120
101

Thursday, December 3, 2015

12/3/15

2. Conditioning
3 Rounds:
500m Row
12 Hang Power Cleans, 135
50 Double Unders

Time: 12:55
Rows were 1:39, 1:41, 1:45
PC were UB, UB, 6,6
Dus broke 3x each

Tuesday, December 1, 2015

12/1/15

2016 REGIONAL & OPEN ATHLETES
1. Conditioning
4 Rounds:
7 Clean and Jerks (135)
14 Toes to Bar
21 Box Jumps (24)

Time: 12:18

2. Air dyne
10 Rounds: 1:00 on / 1:00 off

Sunday, November 29, 2015

11/29/15

2016 OPEN ATHLETES
1. Snatch Balance
3-2-1-1-1, Climbing

165, 185, then 205 for 1

2. Conditioning
AMRAP 10:
10 TTB
15 Wall Balls

Finished 9 full rounds

All wb UB

Ttb UB thru 5 them 5,5

Saturday, November 28, 2015

Wednesday, November 25, 2015

11/25/15

5x3min Amrap
20 ohs 75#
20 burpees
Max effort pull ups w/time remaining

All UB ohs and burpees
Pull up sets by round:
27
22
20
20
14
103 total

Tuesday, November 24, 2015

11/24/15

2015 OPEN ATHLETES
1. Conditioning
4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 1.5/1-pood
12 Burpees

Time: 13:02 all UB 

Front squat
3x8
95, 145, 175

Friday, November 20, 2015

11/20/15

Back squat work to heavy single
255
Stopped there so I didn't strain my neck 

Assault bike 30/30
15min 
30sec on
30sec off

Avg watts 295
Cals 252
Avg speed 21.9
Top speed 30.3
Max watts 622
Avg watts during ON time: 462

Thursday, November 19, 2015

11/19/15

1. Conditioning
15-12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

Time: 18:11

This was heavy. I only finished thru 9 set cuz tweaked neck on 7th pJ of 9 set.

Tuesday, November 17, 2015

11/17/15

4 rounds for time
Run 100m
15 push ups
100m
15 air squats
100m
1 min plank
100m
15 burpees

Time: 22:00

Saturday, November 14, 2015

11/14/15

Team of 2
25 min Amrap
30 cal row
30 squat clean 115
30 burpee box jump 24
400m run w slamball 30 rotate every 100m
30 cal row
30 push press 115
30 pull up

Rounds: 2+8 cals
Split evenly til end, I did 30 pull ups UB

Buy out:
5 min Amrap
Slamballs 30
Partner run 100m

Total: 11 runs, 142 slamball

Friday, November 13, 2015

11/13/15

2016 OPEN ATHLETES
1. Conditioning
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 225/155

Time: 29:58

Did 5 rounds of 225 then had to drop to 205. All wb and hspu UB.

2. Squat
Work up to a 1RM Box Back Squat with bands or chains – box should be just below parallel.

225, 275(fail), 255, 265, 275, 285(fail)

3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.

10, 10, 8, 7

Thursday, November 12, 2015

11/12/15

2min running clock
125m row
6 burpees over rower
Rest til 2min is up...
150m row
6 burpee over rower
Rest til 2 min up...
175m
6 burpee...

2 rounds
1st round: finished 400m round with 7 sec left. I'm mad at myself cuz I could've got on and pulled a 2:00 pace and finished 425.

2nd round: I went back and got it. Finished 425 with 4 sec left.

Tuesday, November 10, 2015

11/10/15


1. Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

Time: 12:02

All UB but rest btw burpees and cleans.

It's as bad as it looks and sounds


2. Back Squat

3×10

185

Sunday, November 8, 2015

11/8/15

2. Conditioning
For time:
1,000m Row
10 Snatches, 155/105
10 Muscle ups
500m Row
5 Snatches, 155/105
5 Muscle ups

Time: 11:39

All MU UB. 

1:48 pace 1000. 2:00 500

Didn't want any misses in snatch, I had 1 on the first pull of second set.

I am happy with 15 reps at 155 considering I couldn't compete one at 145 yesterday in the wod.

Saturday, November 7, 2015

11/7/15

2016 OPEN ATHLETES
1. Conditioning
“Open Test”
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups

Total: 3 failed snatches. Hands were so wet.

Went UB wallball, broke 1x dus, UB Bj, 10, 5s ttb, 5s c2b, UB burpees, clean singles, jerk 3,3,3,3,4,4. Finished Bj at 15:50 (counting down)

Was on snatches w 2:07 left.

Friday, November 6, 2015

11/6/15

2016 OPEN ATHLETES
1. Conditioning
“ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70
100 Double Unders
20 1-arm alternating DB Snatches, 70
100 Double Unders
10 1-arm alternating DB Snatches, 70
100 Double Unders

Time: 9:21

First 100 dus UB, then broke 3-4x other 2 sets

All db snatch UB 

2. Squat
EMOMx6: 2 Front Squat, across

185 for 3 sets, 205 for 3 sets

Thursday, November 5, 2015

Tuesday, November 3, 2015

Sunday, November 1, 2015

11/1/15

For time:
1000m row
30 clean and jerk 155
100 dus

Time: 10:31

Row 3:38
CJ singles
Dus in 6 sets

Saturday, October 31, 2015

10/31/15

15min Amrap
15 t2b
15 powersnatch 75
15 wallball 20
15 box jump 24

R: 3+2 Bj
1st round UB
Then 8,7 t2b and 8,7 snatch til last set snatch was 5,5,5

Friday, October 30, 2015

10/30/15

2 rep max split jerk
135, 185, 205, 225, 245(1) couldn't press out, 245(1) caught 2nd but back hyperextended and I lost behind.

2016 OPEN ATHLETES
1. ECC Qualifier WOD 1
3 RFT:
7 Muscle ups
7 Squat Clean Thrusters, 165/110

Time: 9:37

MU UB

Sqclth singles. These killed my time.

2. Goat Work
EMOMx10:
Odd: 1-5 reps of a movement you need to work on.
Even: 1-5 reps of a movement you need to work on.


Odd: 5 strict hspu

Even: 10 t2b

Thursday, October 29, 2015

10/29/15

2016 OPEN ATHLETES
1. Conditioning
AMRAP 15:
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders

5 rounds even
UB cleans
UB wb til last set 11,9

2. Strength
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat

135 for 5
155 for 2
175 for 3

3. Gymnastics
EMOMx10: 10 Burpee Box Jumps, 24/20

Did 2 sets full, 9 in 3rd then less. 
81 total in 10 min with no break.

Tuesday, October 27, 2015

10/27/15

3 rft
5 ring dips
10 squat clean 135
20 box jump 24

Time: 9:45
First set UB
2+3rd sets were 4,3,3 sq cleans

UB c2b sets for time:

Time: 7:17
No misses

Sunday, October 25, 2015

10/25/15

For time:
18 Powerclean 165
15 push jerk 165
12 front squat 165

Time: 6:10
PC all singles
Pj in 5s
Fs 6,6

8 min ascending:
1 ohs 135
1 muscle up
2
2
3
3...

6+1 ohs
All UB til 6 muscle ups, did 3,2,1

Tabata
C2b
Push up
Box jump 24
Wallball 20

Reps: 234
58
57
63
56

Friday, October 23, 2015

Thursday, October 22, 2015

Saturday, October 17, 2015

10/17/15

Split jerk
5x135
5x155
5x175
5x185

5 Strict pull ups after each SJ set.

10 min alt emom
10 PP 95#
10 pull ups

10 min alt emom
10 ring dips
10 supine grip bb bent row 135#

Tuesday, October 13, 2015

10/13/15

For time:
400m run
30 wallball 24#
30 kbs 55#
30 DL 185#
30 burpee box overs 24"
30 DL 185
30 kbs 55
30 wallball 24
400m run

Time: 19:09

Monday, October 12, 2015

Sunday, October 11, 2015

10/11/15

5min row

Front squat
5x all: 95, 115, 135, 155, 185, 205

15min Amrap
10 burpee box jump 30"
7 DL 135#

R: 7+ 5

Tuesday, October 6, 2015

10/6/15

20 min cap:
60 box overs 24"
60 slamball 30#
60 wallball 24#
60 burpee

Time: 15:04

Box over UB
Slamball 30, 15, 15
Wallball 15s
Burpee 20s

Monday, October 5, 2015

10/5/15

100 kbs for time 70#
Time: 4:06

6 sec slower this week.  I tried to break it into smaller chunks (5x20) but by doing that it added an extra rest interval.

10 TGU w/70#

Thursday, October 1, 2015

Wednesday, September 30, 2015

Tuesday, September 29, 2015

Monday, September 28, 2015

Saturday, September 26, 2015

9/24/15

20min alt emom
7 strict press 95
45sec dus

Did 6 sets of 7 press then had to drop to 5 reps. Tweaked rhomboid low trap on 3rd set

9/26/15

Powersnatch
4x75
4x95
3x115
3x135
1x145
1x155

3 tng powersnatch every 30sec for 4 sets
Rest 3min x 4

R1: 115
R2: 115
R3: 115
R4: 115

2k row 1:59 pace
30 DL 225 (all 6s)
Rest 2min
Time: 10:51

2k row 2:06 pace
20 Powerclean 135 (singles)
Rest 2min
Time: 12:00

2k row 2:06 pace
25 powersnatch 75 (all 5s)
100 dus
Time: 14:53


Tuesday, September 22, 2015

Saturday, September 12, 2015

9/12/15

Complex of:
5 Snatch grip DL
7 Tall hang snatch
10 Ohs

BB, 65, 95, 115

115 had to drop after 5 THS, then did 10 ohs. First time snatching in months, I've lost a lot.

5min Amrap
5 powersnatch 95#
10 burpees
R: 4+5+7

Too much transition time between burpee and bar.

5min Amrap
5 Kipping pull-ups
10 wallball 24#
R: 6+5+2



Tuesday, September 8, 2015

Thursday, September 3, 2015

9/2/15

30 strict diving board pull ups

3x5 each arm kb windmill press 55#

3x6 water resisted Russian kbs 55#

4x2 underwater tgu 55#

9/3/15

5 rounds for time:
10 water resisted SA kbs each arm 35#
10 water resisted Russian swings 55#
10 diving board strict pull ups
Time: 7:30

5 rounds with 1min rest between each:
10 Russian kbs 55#
10 kb goblet squats 55#
10 kb push up touches
10 kb single leg rdl 55# (5 ea leg)

18min z1 run

1.5 hours of doubles tennis 



Tuesday, September 1, 2015

8/31/15

100 strict pull-ups from diving board. At full extension the water was up to my waist, my feet could not touch.

1.5 hrs of z1 tennis

9/1/15

100 unbroken 55# single arm Kbs in 2:46.58

10 tgu with 55#

3x10 strict pull-ups on diving board

Waterski 1.25 miles

Thursday, August 27, 2015

8/27/15

20min alt emom
5 hang clean and jerk 135#
45sec of dus

See dus reps below

Tuesday, August 25, 2015

8/25/15

Karen 
6:20 rotating every 10 reps w a partner. We both did full Karen.

Thursday, August 20, 2015

Tuesday, August 18, 2015

8/18/15

21-15-9
DL 185
Box jump 24"

Time: 3:29 UB

10 min alt emom 
8 bar facing burpees
10 kbs 55

Friday, August 14, 2015

8/14/15

Crossfit Williamsburg drop in

Warm up
1000m row
5x40 sec plank

Thruster 5x2 heavy
175 for 4 sets, 185 for 1

5 rft with 1:30 rest
250m row
10 hspu

All hspu UB 
Held 1:33 row pace

Times: 0:59, 1:14, 1:17, 1:23, 1:22

Wednesday, August 12, 2015

Tuesday, August 11, 2015

Sunday, August 9, 2015

8/9/15

Simple Unbroken w 55#

100 SA kbs UB 55#
Alternated arm every 10 reps, switch in air.
10 TGU

SA kbs time: 2:40

Friday, August 7, 2015

8/7/15

Crossfit Tupelo drop in

Complete 5 Slow Rounds of:
  • 10 Straight-leg DL (Barbell)
  • 10 Lateral jumps over bar
  • 10 Standing lunge twists
B. 15
5 x 3 Deadlift @ 70%, across

275, 295, 305, 305, 305
 
C. 10
10 Min AMRAP
  • 10 Deadlifts 115/75#
  • 15 Toes-to-Bar
  • 30 Double Unders
R: 5+14
T2b died, haven't done any since the open. I only broke twice on dus. Once in the 4 and 5 set.

Thursday, August 6, 2015

8/6/5

EN2 run
6:15

10 rounds at 70%
5 strict pull ups
10 push ups
15 air squats

Time: 15:38


Wednesday, August 5, 2015

8/5/15

Simple Rx

Changed up and did it as 20 swings then 2 tgu for 5 rounds

Tuesday, August 4, 2015

8/4/15

For time:
10,9,8...,1
Burpees
Air squats

Time: 3:24.3

I shaved 23.5 secs off my time from last week. I was UB last week and today. Must've been a combo of more efficient and had a time to shoot for today.

Sunday, August 2, 2015

8/2/15

Bench
3x8 at 185

5min Amrap minus 2
10 goblet squats 62#
10 ring rows

All goblets 10
Rows: 10,10,8,6,6,6 
Ended with 1 goblet squat

5 min Amrap minus 2
Push press 95
Ring dip

Pp 5 sets of 10
Dips 10,7,4,4

3 rounds
12 reverse crunch
20 banded Ts
12 banded Ys

12min Amrap
100m row
10 DL 95
12 Bj 24"

R: 6+12 Bj + 7dl

Saturday, August 1, 2015

8/1/15

DL
7x95
7x115
7x185
7x235
7x255
7x275
7x315

Front squat
10x95
10x145
10x165

Kipping pull ups
10, 10, 10, 10, 10

10min Amrap
100m run
10 slamballs 30#
50 dus
10 burpees

R: 3+6 burpees
Broke too much on dus

Friday, July 31, 2015

7/31/15

Simple Rx
Did 5 sets of 20 SA swings, alternating hands every 10 w 70


Thursday, July 30, 2015

Tuesday, July 28, 2015

7/28/15

3 mile run in Latta



7/27/15

Simple with 55 for all.

Sets of 20 SA swings. Switch in air.

Tgu w 55 felt so easy now that I've been using 70 for a couple weeks.

Monday, July 20, 2015

Sunday, July 19, 2015

7/18/15

Davidson drop in

Team Relay race warm up

Tabata DUs
All 25 or more
3 UB sets of 34

3 rft:
25 push press 115
25 burpees
250m row

Time: 15:53
R1: pp 10,7,8 burpees UB 
R2: all 5s, burpees 2 breaks
R3: all 5s, burpees 3 breaks

Not where I use to be, but no way I can train 30 min a day and be where I was at 2 hrs per day. I'm ok with it though.

Thursday, July 16, 2015

7/16/15

12min Amrap
5 pc 95
20 yard Overhead walking lunge w/15# 
10 slamball 30#

R: 7

Wednesday, July 15, 2015

7/15/15

Simple warmup
All 55s

Swings
All 55s in sets of 20 alt grip in air

Tgu
All 55

Tuesday, July 14, 2015

7/14/15

Tabata
Burpees
Dus
Air squats
Push ups

Burpees all 8s
Dus 25+
Squats 16+
Push ups 12,12,10,8,7,6,6,6

I died quick on push ups

Monday, July 13, 2015

7/13/15

Everything felt heavy this morning. I was planning on doing 70 for everything but I had to drop to 55.

Warm up
All 70

Swings
70,70,55,55,55

Tgu
55,55,70,70,70

Saturday, July 11, 2015

7/11/15

DT warm up
12 Dl
9 hpc
6 stoh

Set with bb, 95, 135 (6,4,3)

15min alt emom @155#
12 DL
9 Hang Powerclean
6 Stoh

UB thru 3 rounds
R4: 12, 3,3,3, 3,3
R5: 6,6, 3,3,3, 3,3

Barely made the last stoh
Tough.

10min z1 row
2220m

Thursday, July 9, 2015

Wednesday, July 8, 2015

Tuesday, July 7, 2015

7/7/15

Strict press
Bar 10
75 for 10
95 for 10
125 for 5

20min alt EMOM
5 strict press 95
45 sec of dus

Dus rounds: 69, 56, 67, 56, 66, 60, 60, 65, 70, 72

Monday, July 6, 2015

7/6/15

Simple

Warm up
53,70,70

SA kbs
53,70,70,70,53

Tgu
53,70,70,70,53

L arm tgu is tough off the ground

Saturday, July 4, 2015

7/4/15

15min Amrap
200m row
20 SA kbs 53#
15 wallball 24#
10 ring push up
5 hspu

Rounds: 3+6 wb
Kb rounds used weight of 53,70,70,53
I didn't think thru ring push up to hspu very well, that smoked me. Hspu sets were 5, 2,2,1 then 3,2
Wb UB, kb UB

Did 10 more swing ea arm after at 53

5 tgu ea arm at 53,70,70,53,53

Friday, July 3, 2015

7/3/15

20min z1 row

10min EN2 run
Avg hr 154, peak 175/min 102, cals 193, rec 50

Thursday, July 2, 2015

7/2/15

Run 800
10 power clean 75
10 pc 95
10 pc 135
5 pc 165
5 pc 185

My brand new again faster bar is amazingly smooth! I should've been using it a lot more over the last year.

20 min alternating EMOM
7 power clean 135
10 burpees

Pc UB, burpees UB btw 26-29 sec per round. I felt great and explosive. The kettle bell work is really making a difference.



Wednesday, July 1, 2015

7/1/15

Simple
Warm up
55, 70, 55

Workout
Sa kbs 55, 70, 55, 55, 55
TGU 55, 70, 55, 55, 55

L arm was weaker on 70 swings like it wa when I started 55. 2 fails off ground w L arm 70 TGU before I got it on third try.

Tuesday, June 30, 2015

6/30/15

Ryan's attic

Run 800
3x10 at 135 dl
3x10 strict pull up
3x10 at 95 front squat
3x20 push up
Run 800

Monday, June 29, 2015

6/29/15

Simple

Warm up
Used 55 for all 3 sets

Workout
55, 55, 55, 55, 55 (10 sets 10 SA)
55, 55, 55, 55, 55 (5x1 ea arm tgu)


Sunday, June 28, 2015

6/28/15

Crowder's Mountain

2.6 mile total hike
Up the Crowder's trail
Down the stairs trail



Tuesday, June 23, 2015

6/23/15

Simple
Warm up
Used 55 for all 3 sets

Workout
55, 55, 55, 55, 55 (10 sets 10 SA)
55, 55, 55, 55, 55 (5x1 ea arm tgu)

L arm felt weaker on swings

Monday, June 22, 2015

6/22/15

Simple
Warm up
Used 55 for all 3 sets

Workout
35, 55, 55, 55, 55 (10 sets 10 SA)
35, 55, 55, 55, 55 (5x1 ea arm tgu)

Saturday, June 20, 2015

6/20/15

TGU work

70# ea arm for 1

New PR: 88# each arm for 1

Workout:
strict helebeth
3 rounds for time
400m run
21 KB swings, 70#
15 ring dips
12 strict C2B pull ups

Time: 16:22
Breathing got tough on 3rd set.
Kb UB
Dips were 7,8 then 3-5s then 5,2,3,2,3
C2b were 6,6 then 3s then 3,2,2,2,1,1,1

Thursday, June 18, 2015

6/18/15

Simple
Warm up
Used 55 for all 3 sets

Workout
35, 55, 55, 55, 35 (10 sets 10 SA)
35, 55, 55, 55, 35 (5x1 ea arm tgu)

Wednesday, June 17, 2015

6/17/15

Simple
Warm up
Used 35 for 1 set, 55 for 2

Workout
35, 55, 55, 35, 35 (10 sets 10 SA)
35, 55, 55, 35, 35 (5x1 ea arm tgu)

Tuesday, June 16, 2015

6/16/15

Simple
Warm up
Used 35 for 2 sets, 55 for 1

Workout
35, 55, 35, 35, 35 (10 sets 10 SA)
35, 55, 35, 35, 35 (5x1 ea arm tgu)

Monday, June 15, 2015

Sunday, June 14, 2015

6/14/15 Pavel Simple Baseline

Pavel's Simple KB workout from his book Simple and Sinister

Simple 
Warm Up
3 rounds not for time:
5 Prying Goblet Squats
5 SF Glute Bridges
5 KB Halos each direction

Workout
Not for time, for power and technique
5x10 Kbs
Then
5x1 TGU each arm

I used 35 as baseline today. Did whole thing in 28:33.
Avg hr 125, peak 163, cals 367, rec 40.

Then I did 50 single arm swings NFT w 35 in 2:34.

Then I did 2x1 ea arm tgu with 53

Them 1x1 ea arm tgu with 70

Body weight 190
Body fat 9%

Friday, June 12, 2015

6/12/15

Single-leg Squatting Strength + OH Strength + OH Stability

A1) LB Back Squat: 10,10,8.8; no rest (build)

135,185,205,215

This wa tough, been a while

A2) Frog Stretch: 4 x 60sec; rest 90sec

Yep

B) Hawiian Squat: accumulate 12 reps ea leg

Got it. Took a few reps to get my glutes to let me down there. Still sore an tight from all Wed single leg work

C) Seated DB 1arm Z-Press: 4 x 6-8 ea arm; rest 60sec b/t sides (moderate)

30, 30, 35, 35 x 8

D) Wall-facing HS Hold: 4 x 40sec; rest 60sec

Last 10 sec shaky on last 3

Thursday, June 11, 2015

6/11/15

40 min cyclical

10min row: 5 min EN1, 5 EN2
10min AD 30on/30off EN3
10min row: 5 EN2, 5 EN3
10min AD 30/30 EN3

Avg hr 158, max 179/min 96, cals 807, rec 35

Wednesday, June 10, 2015

6/10/15

Bending + Single-leg Squatting Assistance

A) 2" Deficit Clean-Grip Deadlift: @31x1 tempo - 4 x 5; rest 2:30 (build)

135, 225, 275, 305

B) KB 1arm / 1leg RDL: @3030 - 3 x 8-10 ea leg; rest as needed

44#, did 10s. This got tough and burned reps 8-10 last 2 sets

C) Band Assisted Shrimp Squat (no disc): @2021 - 4 x 10-12; rest as needed

Black band

D) Rope Pull-ups w/ un-even hand grip: @21x1 - 4 x 4 ea; rest as needed (grip w/ one arm fully extended and other hand at elbow of extended arm)

This was cool. No kips

E) Bent Hollow Hold: 6 x 30sec; rest 30sec

All UB, last 3 had me shaking last 10 sec