5/18/15

Double-leg Squatting Position + OH Stability

A) BB Zombie Squat (barefoot): @5052 tempo, 5 x 5; rest 2min (heavy across, focus on heel contact, & brace b/t every rep)

1. Bar rolled forward on 3/5 reps

2. Rolled 2/5 reps

3. Rolled 4/5 reps. Neck pushes it out at bottom, torso isn't vertical.

4. 3/5

5. 3/5

Heels were good, bar rolled forward during transition from down to up

B) KB 1arm Shoulder Press x5 + KB Windmill x5: 6 sets of the complex ea arm; rest 60sec b/t arms (increase loading if possible)

44lbs, I love these

C) KB Bottoms-up 90/90 Carry: 6 x 50m ea arm; rest as needed b/t arms

Tried 44 but not there yet. Got 35 for all 6 sets

D) Farmers Handle 1arm Farmers Carry: 5 x 50m ea arm; rest as needed b/t arms (heavy across)

55 on each side

8/11/14

IS Strength

+

A. Chain'd HB Back Squat - 5 x 2; rest 3min (heavy, vertical torso, NO TEMPO)

225 plus chains, I wonder how much chains weigh...

Felt good on all first reps, second reps were more work to stay vertical and hops and shoulders rise together.

B. Oly Style 2 pause Snatch DL - 5 x 5; rest 2min (heavy, use straps, 2" off ground + above knee)

225, stopped on way up and way down. Wasn't sure what u wanted. Erectors are feeling it.

C. GH Raise - 5 x 5; rest 90sec (goal: control negative w/o any assistance)

PVC for 2 sets then just a flat bench in front of me to catch myself. I can control it to about 120 degrees.

+

21-15-9

Squat Clean @ 135#

CTB

50m-50m-50m

Farmers Carry @ 2pood ea hand

Time: 13:55

Way harder than I expected.

Squat cleans:

8,3,4,3,3

5x3

3x3

All tng

C2b:

7,7,7

5,5,5

5,4

Farmers ub

11/9//13

15min AMRAP
10 strict HSPU
10 c2b pull-ups
50" farmers carry w/ 100# each hand

Rounds: 5+4 hspu

This was fun.

Did first round all UB and was UB on c2b and farmers carry the whole time. 

Hspu:

R2: 5,3,2

R3: 3,3,2,2

R4: 3,3,2,2

R5: 4,3,2,1

R6: 3,1

5/7/13

Today we're working on the longer-end of the aerobic spectrum. This is a test of the aerobic volume that we've put in over the past three weeks. Record total number of rounds.



A. Good Morning - 5 x 6-8 @ 22x1; rest 60sec
75#x8 all sets

B1. CG Incline Bench Press - 5 x 6-8; rest 10sec
185, 185, 185, 185, 185, all for 6

B2. Strict HSPU - 5 x 8-10 (or max UB if less than 8); rest 2min
8(5,3), 8(4x2), 8(3,2,2,1), 8(4,4), 8(1,2,2,1,1,1)

+

45min AMRAP

Run 800m

TGU - 10 total reps @ 44

Farmers Carry - 200m @ 35# plate each hand

Total: 4+800+10+100m

11/7/12

STRENGTH
4 Rounds of:
Deadlift - 5 (80%) 340
Push Press - 3 (80%) 175
Rest 90 seconds

CONDITIONING
Part 1
3 Rounds on 3 minutes
5 Hang Clean & Jerk @ 155
5 Bar Muscle-ups
5 Burpees
15m Farmers Carry @ 100# each hand
R1: 50.3
R2: 46.1
R3: 46.4

Part 2
2 Rounds on 3 minutes
7 KB Swing @ 80
7 T2B
7 Burpees
15m Butcher Push 210#
R1: 47
R2: 47

Part 3
500m Row - max effort - 1:37

7/13/12

Fatigue is a brain-derived emotion that regulates the exercise behavior to ensure the protection of whole body homeostasis

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3323922/pdf/fphys-03-00082.pdf

Run 800
Stretch
Run 2x400m with 30# slamball
1:25, 1:33

Push press 6x2
135,135,185,195,205,215 for 1 (pr)
Parallette hspu 6x3 lipping

Emom 8 min rotating
20 ft handstand walk
Farmers carry 100# each hand

Run 800