4/23/14

60min Z1 Skill Session

20 min mobility TS

40 min:

Bottom up kb carry 35 building and back

Kb single arm farmer walk building and back w:

70,79,88,96

Bottom up carry 35

Single farmer 96

5 TGU ea 35

Bottom up 35

5 kb snatch wa 53

Sfc 96

5 kb snatch ea 62

5 TGU ea 44

96 sfc

5 kb snatch ea 70

Bottom up 35

3 TGU ea 53

Sfc 96

4/22/14 pm

A. Jerk Grip OHS - 5 moderate reps x4; rest 90sec

65, 85, 95, 95

Bar had 2 rings. Started index on ring on first set, ended w pinky on inner ring on last set. Ouch in L shoulder.

B. Push Press x3 + Push Jerk x2 - 5 tough sets of the complex; rest 2min

185

C. DB 2arm Seated Neutral Grip Press - 4 x 8-10 tough reps; rest 90sec

30, 45, 55, 55

Did 10,10,8,6 reps

D1. Wtd. Strict Pull-up - 5 tough reps x4; rest 20sec

53

Ub thru 3 sets, 2,1,1,1 last set

D2. Kipping CTB Pull-up - 20 for time x4; rest 3min

32, 34, 34, 35

All ub

4/22/14 am

Airdyne - 90sec @ hard aerobic effort

Rest-walk - 2min

x4

+

Airdyne - 60sec @ hard aerobic effort

Rest-walk 90sec

x4

+

Airdyne - 30sec @ hard aerobic effort

Rest-walk 60sec

x4

This was great work. Awesome to start day with.

4/21/14 pm

A. HB Back Squat - 12,12,6,6,6; rest 2min

225,225,275,275(3 rest 30,3),275(3 rest 30,2, failed on last rep)

Tough work

B. Kang Squat - 4 x 8 tough reps; rest 2min

95

Tough on erectors, tried to focus on hamstrings and glutes

C. BB Back Rack Split Squat - 4 x 12 tough reps ea leg; rest 60sec b/t legs

95, 115, 135, 135

C. Sled Push - 30sec x6; rest 2min (moderate load, fast turn-over)

250

4/20/14

2 hr z1 hike at Hanging Rock State Park

4/19/14

A. Squat Clean x1 + Front Squat x5 - 1 set of the complex on the min for 12 sets

155 all ub

+

10 Burpees

8 UB Power Snatches @ 95#

4 OHS @ 95#

8 UB Power Snatches @ 95#

10 Burpees

Rest 5min

x3

R1: 1:40 ub

R2: 1:51 ub

R3: 2:03 broke after 1st and 4th rep in second set of snatch. Grip was smoked.

4/18/14 am

Run 200m @ 85%

Airdyne 90sec @ 85%

Rest 60sec

x7

Took 90sec rests

Avg hr 151, max 173/min 113, cals 522, rec 32