Week 5
Friday
AM - Rowing MAP
500m Row @ 1:46/500m pace x 6 sets, rest as needed b/t to maintain work pace
Done, completed w/ 90 sec rest b/w sets. Pretty happy with this. Hurt pretty bad on last 2 sets. I feel good about this but not sure how much faster I could go for 1 x 500m
PM - FSq test + SN int + SN based EMOM
A. Front Squat, work to a tough set of 3
B. Above Knee Hang Squat Snatch, work to a single
C. EMOM x 20 mins:
2 Squat Snatch @ 135lb
2 Ring Muscle-ups
A. 325 pretty much a max.
B. 215, pretty happy with this, I'm not great from that position
C. Complete, wasn't bad at all
Saturday
AM - Running MAP
1,600m Run for time - full effort, on flat course, preferably on a 400m track
6:30 on track. Not happy, I woke up at 8:30 and was on the track running by 8:45 b/c I had to be somewhere at 9. Had planned on getting their to warm up about 8. Legs felt heavy and it was cold and windy. Would like another go at this soon. Wanted sub 6.
PM - DL emom mod (varied) + mixed MAP sets (short)
Deadlift from elevated platform, 2 tough touch n go reps per min x 10 mins - have bar start @ just above knee cap height
+
15 sets @ high effort:
100m Run
1 Rope Climb to 15ft - use legs
10ft HS Walk
45 sec b/t reps
*Mix and match work order per set
DL @ 405#
15 sets complete, not bad... all around 50-55 seconds. Run was estimated
Monday
AM - AirDyne based 30 min low
30 minutes @ 75%/moderate:
4 min AirBike
1 min Front Bridge
1 min Burpees - no jump @ top
Complete, Bike on Air Dyne at home. Counted 65RPM
Burpees, 17, 18, 18, 20
PM - C&J int + C&J based EMOM
A. Squat Clean and Split Jerk, work to a moderate single
B. EMOM x 20 mins:
1st - 7 touch n go Power Clean and Overhead @ 135lb
2nd - 7 Lateral Barbell Burpees
*Complete each portion quickly
A. 285, clean 295 missed jerk.
Didn't feel strong at all
B. Complete, this was tough but directly what I needed. Cl&J's about 20 sec each and Burpees about 12-13 sec each time
Tuesday
AM - Running MAP
400m Run - full effort, flat terrain, preferably on a 400m track
1:09, no excuse. Not happy. PR on this is 1:06. Did it on a straight away and wind was a little in my face throughout but still.
PM - DL emom mod (varied) + mixed MAP sets (long)
4-6 touch n go DL @ 315lb per min x 5 mins - no straps
+
2 sets @ high effort:
30 cal Rowing
20 Alternating KB Clean @ 32kg KB
30 Alternating Pistols
20 Shoulder to Overhead @ 16kg/arm
30 cal AirBike
Rest same as work time
*mix and match work order per set
6/min on DL's felt pretty solid
+
7:18 straight through
7:08 reverse order.
Quad burner!
Wednesday
AM - low load aerobic tester
AMRAP in 7 minutes:
Power Clean @ 95lb - 1,2,3,4,5,etc.
Burpees onto 20” Box - 1,2,3,4,5,etc.
9's + 7. BBJ's were too slow. Low back started to tighten up just a hair, not a limiter but just making note of it.
PM - OHS test + Core + Prowler ALEnd
A. OHS, 3 reps @ 225lb per min x 10 mins
B. Stir the pot on swiss ball, 1:30 minute x 3 sets, rest as needed
C. Prowler Sprint, 10 sec ALL OUT @ 175lb total load (including sled weight) x 7 sets, 2-3 min b/t
A. Complete, last 2 sets were tough
B. Done on medicine ball b/c I was at my other gym and don't have a swiss ball
C. Complete. Had better power on these, kept speed up.
Thursday, October 30, 2014
Thursday, October 23, 2014
W4P6
Week 4
Friday
AM - Rowing MAP
450m Row @ 1:46/500m pace x 7 sets, rest as needed b/t to maintain work pace
complete, kept 90 sec rest. Pretty pleased with this. All rows took 1:35.5-1:36.1. Got really tough but knowing it was only 7 sets I was able to do it.
PM - FSq test + SN int + SN based EMOM
A. Front Squat, work to a tough set of 4
B. Snatch High Pulls, 3 reps @ 225lb x 3 sets, 2 min - wear straps, reset b/t reps
C. Squat Snatch. High Hang Squat Snatch, 1.1 @ 185lb per min x 3-5 mins
C. EMOM x 15 mins:
2 Bar Facing Burpees
1 Squat Snatch @ 135lb
1 Hang Squat Snatch @ 135lb
1 OHS @ 135lb
*perform quickly
A. 295, felt pretty good, may have had 305 but called it there
B. Complete, didn't feel powerful at all. Feel like this needs much more work
C. Complete, snatch off the ground was much harder than high hang
EMOM complete, all under 12 seconds
**was sore throughout my core from this on saturday, like around my rib cage, weird.
Saturday
AM - Running MAP
2:30 min hill Run @ 85-90%/5-6 min to get back down x 5 sets
Complete but wasn't consistent hills, tried to push the pace pretty hard. 5 min recovery b/w sets
PM - DL emom mod (varied) + mixed MAP sets (short)
Deadlift @ 11X1, 3 challenging reps per min x 3 mins - same load per set, maybe aim for 335lb
+
10 sets @ high effort:
6 Ring Dips
5 Box Jump Overs @ 30"
4 Alternating DB Power Snatch @ 75lb DB
3 Bar Muscle-ups
60 sec b/t reps
*Mix and match work order per set
DL @ 345 just b/c it was easier to load. Felt pretty decent but definitly still heavy
+
10 sets all under 50 sec
Pleased to stay consistent with the DB Snatches but still tougher than should be
Monday
AM - AirDyne based 30 min low
30 minutes @ 75%/moderate:
5 min AirBike
4 min Running
3 min Alternating Step-ups onto 20” box
2 min Single Unders
1 min Bear Crawl
Complete
Bike stayed around 58RPM, wanted 60 but dropped off from 60 several times throughout.
Run about 800m
Not sure on reps but steady, I think about 60
JR unbroken
BC unbroken
Tried to push pace pretty good.
PM - C&J int + C&J based EMOM
A. Split Jerk off blocks, 1 rep per min x 10 mins - 4 min @ 225lb, 3 min @ 245lb, 3 min @ 265lb
B. EMOM x 20 mins:
1st - 4 double KB Hang Power Clean and Push Press @ 24kg/arm + 2 Burpee Box Jump Overs @ 24"
2nd - 4 double KB Hang Power Clean and Push Press @ 24kg/arm + 2 Ring Muscle-ups
Don't have blocks, made it to the last rep and missed last rep at 265. Didn't feel good at all after the 225
B. Complete, this was tough, breathing was pretty high throughout but kept it same pace every round. Hard for me to keep KB's from hitting between my legs.
Tuesday
AM - Running MAP
20 sets:
15 sec Running @ 50%
15 sec Running @ 75%
15 sec Running @ 85-90%
15 sec Running @ 95%
1 min walk
Done, no idea how far, tried to push pace faster than previous week.
PM - DL emom mod (varied) + mixed MAP sets (long)
Romanian DL with Straps @ 22X1, 3-3-2-2-1-1, 2 min - only last 3 sets tough
+
3 sets @ high effort:
30 cal Rowing
25 unbroken DU’s x 4 sets
20 Wall Balls - 20# to 10 ft
15 Burpees onto 24” box
10/arm Hang KB Snatch @ 24kg KB
Rest same as work time
*mix and match work order per set
295, 315, 345, 365, 395, 405. Extremely tough last 2 sets, almost couldn't change directions below knee cap
+
7:00
7:10
7:07
DB Snatches and Burpee BJ were the hardest for sure. Row I kept about about 1050 cal/hr. First set was faster b/c I started on it. This was a tough map session for sure. I also used 55# DB instead of KB b/c I didn't want the rotation on my hands bc I had a blister from yesterday. I feel those a lot in my core as I'm lowering it down, just FYI
Wednesday
AM - low load aerobic tester
21,15,9 for time:
Power Clean @ 95lb
Push-ups
Box Jump Overs @ 24"
4:59 unbroken. PC's were slow. I don't feel good about my ability to move light PC's or Snatches for high reps
PM - OHS test + Core + Prowler ALEnd
A. OHS, AMRAP x 3 sets, 1 min - set 1 @ 225lb, set 2 @ 205lb, set 3 @ 185lb
B. Stir the pot on swiss ball, 1 minute x 5 sets, rest as needed
C. Prowler Sprint, 20 sec ALL OUT @ 165lb total load (including sled weight) x 4 sets, 4-5 min b/t
A. 15, 8, 12. Wanted more than 15 on set 1 but legs got heavy quick. Still breathing heavy when picked up 205. recovered a little for 185.
B. Done, 2 min b/w sets, tough today.
C. Feel slow. Just not explosive at all but I guess that's not super important for CF
Friday
AM - Rowing MAP
450m Row @ 1:46/500m pace x 7 sets, rest as needed b/t to maintain work pace
complete, kept 90 sec rest. Pretty pleased with this. All rows took 1:35.5-1:36.1. Got really tough but knowing it was only 7 sets I was able to do it.
PM - FSq test + SN int + SN based EMOM
A. Front Squat, work to a tough set of 4
B. Snatch High Pulls, 3 reps @ 225lb x 3 sets, 2 min - wear straps, reset b/t reps
C. Squat Snatch. High Hang Squat Snatch, 1.1 @ 185lb per min x 3-5 mins
C. EMOM x 15 mins:
2 Bar Facing Burpees
1 Squat Snatch @ 135lb
1 Hang Squat Snatch @ 135lb
1 OHS @ 135lb
*perform quickly
A. 295, felt pretty good, may have had 305 but called it there
B. Complete, didn't feel powerful at all. Feel like this needs much more work
C. Complete, snatch off the ground was much harder than high hang
EMOM complete, all under 12 seconds
**was sore throughout my core from this on saturday, like around my rib cage, weird.
Saturday
AM - Running MAP
2:30 min hill Run @ 85-90%/5-6 min to get back down x 5 sets
Complete but wasn't consistent hills, tried to push the pace pretty hard. 5 min recovery b/w sets
PM - DL emom mod (varied) + mixed MAP sets (short)
Deadlift @ 11X1, 3 challenging reps per min x 3 mins - same load per set, maybe aim for 335lb
+
10 sets @ high effort:
6 Ring Dips
5 Box Jump Overs @ 30"
4 Alternating DB Power Snatch @ 75lb DB
3 Bar Muscle-ups
60 sec b/t reps
*Mix and match work order per set
DL @ 345 just b/c it was easier to load. Felt pretty decent but definitly still heavy
+
10 sets all under 50 sec
Pleased to stay consistent with the DB Snatches but still tougher than should be
Monday
AM - AirDyne based 30 min low
30 minutes @ 75%/moderate:
5 min AirBike
4 min Running
3 min Alternating Step-ups onto 20” box
2 min Single Unders
1 min Bear Crawl
Complete
Bike stayed around 58RPM, wanted 60 but dropped off from 60 several times throughout.
Run about 800m
Not sure on reps but steady, I think about 60
JR unbroken
BC unbroken
Tried to push pace pretty good.
PM - C&J int + C&J based EMOM
A. Split Jerk off blocks, 1 rep per min x 10 mins - 4 min @ 225lb, 3 min @ 245lb, 3 min @ 265lb
B. EMOM x 20 mins:
1st - 4 double KB Hang Power Clean and Push Press @ 24kg/arm + 2 Burpee Box Jump Overs @ 24"
2nd - 4 double KB Hang Power Clean and Push Press @ 24kg/arm + 2 Ring Muscle-ups
Don't have blocks, made it to the last rep and missed last rep at 265. Didn't feel good at all after the 225
B. Complete, this was tough, breathing was pretty high throughout but kept it same pace every round. Hard for me to keep KB's from hitting between my legs.
Tuesday
AM - Running MAP
20 sets:
15 sec Running @ 50%
15 sec Running @ 75%
15 sec Running @ 85-90%
15 sec Running @ 95%
1 min walk
Done, no idea how far, tried to push pace faster than previous week.
PM - DL emom mod (varied) + mixed MAP sets (long)
Romanian DL with Straps @ 22X1, 3-3-2-2-1-1, 2 min - only last 3 sets tough
+
3 sets @ high effort:
30 cal Rowing
25 unbroken DU’s x 4 sets
20 Wall Balls - 20# to 10 ft
15 Burpees onto 24” box
10/arm Hang KB Snatch @ 24kg KB
Rest same as work time
*mix and match work order per set
295, 315, 345, 365, 395, 405. Extremely tough last 2 sets, almost couldn't change directions below knee cap
+
7:00
7:10
7:07
DB Snatches and Burpee BJ were the hardest for sure. Row I kept about about 1050 cal/hr. First set was faster b/c I started on it. This was a tough map session for sure. I also used 55# DB instead of KB b/c I didn't want the rotation on my hands bc I had a blister from yesterday. I feel those a lot in my core as I'm lowering it down, just FYI
Wednesday
AM - low load aerobic tester
21,15,9 for time:
Power Clean @ 95lb
Push-ups
Box Jump Overs @ 24"
4:59 unbroken. PC's were slow. I don't feel good about my ability to move light PC's or Snatches for high reps
PM - OHS test + Core + Prowler ALEnd
A. OHS, AMRAP x 3 sets, 1 min - set 1 @ 225lb, set 2 @ 205lb, set 3 @ 185lb
B. Stir the pot on swiss ball, 1 minute x 5 sets, rest as needed
C. Prowler Sprint, 20 sec ALL OUT @ 165lb total load (including sled weight) x 4 sets, 4-5 min b/t
A. 15, 8, 12. Wanted more than 15 on set 1 but legs got heavy quick. Still breathing heavy when picked up 205. recovered a little for 185.
B. Done, 2 min b/w sets, tough today.
C. Feel slow. Just not explosive at all but I guess that's not super important for CF
Thursday, October 16, 2014
W3P6
Friday
AM - Rowing MAP
400m Row @ 1:46/500m pace x 8 sets, rest as needed b/t to maintain work pace
Complete, 90 sec rest b/w sets. Finished each row 1:24-1:25. Got really tough but glad I was able to sustain it
PM - FSq test + SN int + SN based EMOM
A. Front Squat, work to a tough set of 2
B. Snatch High Pull. Power Snatch, 1.1 - work to a tough set, wear straps
C. EMOM x 20 mins:
1st - 5 hang squat snatch @ 145lb
2nd - 3 max effort vertical jumps - 2 sec reset b/t reps
A. 325, 335 for 1
B 205, 215 success but full sq snatch. Took straps off at 195 b/c they're uncomfortable. Never have liked them other than for pulls.
Felt really slow on extension. Was hoping to get more than this but didn't feel powerful at all
C. Complete felt good
Saturday
AM - Running MAP
2 min hill Run @ 85-90%/5 min to get back down x 6 sets
Complete, not consistently uphill, made sure at east the last minute was uphill
PM - DL emom mod (varied) + mixed MAP sets (short)
Deadlift, 1 rep per 30 sec x 10 reps - 5 reps @ 315lb, 5 reps @ 365lb
+
10 sets @ high effort:
3 Ring Muscle-ups
3 Burpee Box Jump Overs - 24"
10 OHS @ 75lbs
35 DU's
60 sec b/t reps
*Mix and match work order per set
Complete. Dead Lifts @ 315 felt fine, 365 felt awful. Really thought it would feel better but it was really heavy.
Complete. All sets about 1:05-1:08, set 9 was 1:11, set 10 was :61
Monday
AM - AirDyne based 30 min low
30 minutes @ 75%/moderate:
2 min AirBike
1 min Stir the Pot on Swiss Ball (google it)
2 min AirBike
1 min Front Bridge
Complete, kept air bike at about 58-61RPM
PM - C&J int + C&J based EMOM
A. Squat Clean Thruster, work to a single
B. EMOM x 20 mins:
1st - 1 power clean + 1 hang power clean + 1 thruster + 1 push press @ 205lb
2nd - 3-5 Bar Muscle-ups (wear gymnastic wraps)
A. 245 felt great, so I jumped to 265 and missed it twice. I've hit 245 for 3 so it didn't seem unrealistic but just couldn't press it out.
B. Felt great, 5 MU's each set
Tuesday
AM - Running MAP
10 sets:
30 sec Running @ 50%
30 sec Running @ 75%
30 sec Running @ 85-90%
30 sec Running @ 95%
2 min walk
Complete felt good
PM - DL emom mod (varied) + mixed MAP sets (long)
Romanian DL with Straps @ 44X1, 1 tough rep every 2 mins x 6 sets - pause at mid-shin
+
3 sets @ high effort:
40 KBS - 16kg
40 Air Squats
20 cal AirBike
20 Burpees - no jump @ top
Rest same as work time
*mix and match work order per set
RDLs done @ 335, very tough holding that position for 4 seconds, I liked this though. Just realized re-reading description I paused too high though. I paused just below knee cap. Would have been even harder had I gone to mid-shin
3 sets complete, all about 4:45. Air Bike kept about 62-65RPM
Wednesday
AM - low load aerobic tester
“OCT Qualifier # 2"
3 min AMRAP- Clean & Jerk, 95#
90 sec rest
3 min AMRAP- Burpees, 6" OH touch
90 sec rest
3 min AMRAP- Row for Cal
45, 45, 59.= 149 total
Had to do a quick warm up which may have messed me up some b/c shoulders were burning early on the Cl&J's but no excuse. I need to be getting easily into the 50's on both Cl&J's and Burpees.
PM - OHS test + Core + Prowler ALEnd
A. OHS, 2 reps per min x 10 mins - start @ 200lb, goal is to add 5 lb per min with no fails
B. Stir the pot on swiss ball, 1 minute x 4 sets, rest as needed
C. Prowler Sprint, 15 sec ALL OUT @ 165lb total load (including sled weight) x 5 sets, 3-4 min b/t
A. complete, hit all weights. I missed 245 on the jerk, actually jerked it "too" good and shocked my left shoulder but got it re-racked and still stayed within the min for 245 and 250. Wrist and left shoulder were only things making this hard. Shoulder wasn't hurting, just still not up to strength.
B. Done rest 1 min after first set and 2 min after next two.
C. Complete
AM - Rowing MAP
400m Row @ 1:46/500m pace x 8 sets, rest as needed b/t to maintain work pace
Complete, 90 sec rest b/w sets. Finished each row 1:24-1:25. Got really tough but glad I was able to sustain it
PM - FSq test + SN int + SN based EMOM
A. Front Squat, work to a tough set of 2
B. Snatch High Pull. Power Snatch, 1.1 - work to a tough set, wear straps
C. EMOM x 20 mins:
1st - 5 hang squat snatch @ 145lb
2nd - 3 max effort vertical jumps - 2 sec reset b/t reps
A. 325, 335 for 1
B 205, 215 success but full sq snatch. Took straps off at 195 b/c they're uncomfortable. Never have liked them other than for pulls.
Felt really slow on extension. Was hoping to get more than this but didn't feel powerful at all
C. Complete felt good
Saturday
AM - Running MAP
2 min hill Run @ 85-90%/5 min to get back down x 6 sets
Complete, not consistently uphill, made sure at east the last minute was uphill
PM - DL emom mod (varied) + mixed MAP sets (short)
Deadlift, 1 rep per 30 sec x 10 reps - 5 reps @ 315lb, 5 reps @ 365lb
+
10 sets @ high effort:
3 Ring Muscle-ups
3 Burpee Box Jump Overs - 24"
10 OHS @ 75lbs
35 DU's
60 sec b/t reps
*Mix and match work order per set
Complete. Dead Lifts @ 315 felt fine, 365 felt awful. Really thought it would feel better but it was really heavy.
Complete. All sets about 1:05-1:08, set 9 was 1:11, set 10 was :61
Monday
AM - AirDyne based 30 min low
30 minutes @ 75%/moderate:
2 min AirBike
1 min Stir the Pot on Swiss Ball (google it)
2 min AirBike
1 min Front Bridge
Complete, kept air bike at about 58-61RPM
PM - C&J int + C&J based EMOM
A. Squat Clean Thruster, work to a single
B. EMOM x 20 mins:
1st - 1 power clean + 1 hang power clean + 1 thruster + 1 push press @ 205lb
2nd - 3-5 Bar Muscle-ups (wear gymnastic wraps)
A. 245 felt great, so I jumped to 265 and missed it twice. I've hit 245 for 3 so it didn't seem unrealistic but just couldn't press it out.
B. Felt great, 5 MU's each set
Tuesday
AM - Running MAP
10 sets:
30 sec Running @ 50%
30 sec Running @ 75%
30 sec Running @ 85-90%
30 sec Running @ 95%
2 min walk
Complete felt good
PM - DL emom mod (varied) + mixed MAP sets (long)
Romanian DL with Straps @ 44X1, 1 tough rep every 2 mins x 6 sets - pause at mid-shin
+
3 sets @ high effort:
40 KBS - 16kg
40 Air Squats
20 cal AirBike
20 Burpees - no jump @ top
Rest same as work time
*mix and match work order per set
RDLs done @ 335, very tough holding that position for 4 seconds, I liked this though. Just realized re-reading description I paused too high though. I paused just below knee cap. Would have been even harder had I gone to mid-shin
3 sets complete, all about 4:45. Air Bike kept about 62-65RPM
Wednesday
AM - low load aerobic tester
“OCT Qualifier # 2"
3 min AMRAP- Clean & Jerk, 95#
90 sec rest
3 min AMRAP- Burpees, 6" OH touch
90 sec rest
3 min AMRAP- Row for Cal
45, 45, 59.= 149 total
Had to do a quick warm up which may have messed me up some b/c shoulders were burning early on the Cl&J's but no excuse. I need to be getting easily into the 50's on both Cl&J's and Burpees.
PM - OHS test + Core + Prowler ALEnd
A. OHS, 2 reps per min x 10 mins - start @ 200lb, goal is to add 5 lb per min with no fails
B. Stir the pot on swiss ball, 1 minute x 4 sets, rest as needed
C. Prowler Sprint, 15 sec ALL OUT @ 165lb total load (including sled weight) x 5 sets, 3-4 min b/t
A. complete, hit all weights. I missed 245 on the jerk, actually jerked it "too" good and shocked my left shoulder but got it re-racked and still stayed within the min for 245 and 250. Wrist and left shoulder were only things making this hard. Shoulder wasn't hurting, just still not up to strength.
B. Done rest 1 min after first set and 2 min after next two.
C. Complete
Thursday, October 9, 2014
W2P6
Friday
AM - Rowing MAP
350m Row @ 1:45/500m pace x 9 sets, rest as needed b/t to maintain work pace
Complete, 90 sec rest b/w sets. Got tough at the end for sure.
PM - FSq test + SN int + SN based EMOM
A. Front Squat, work to a tough set of 3
B. Power Snatch. Hang Squat Snatch, 1.1 - work to a tough set
C. EMOM x 20 mins:
1 power snatch + 2 OHS @ 85% highest from B
3 Ring Muscle-ups
315, hit 295 w/o a belt then 315 w/ belt. Wouldn't have got 315 w/o a belt due to caving forward.
B. 215, Power snatch was close but I think it was power
C. 182 was 85% so I went with 185#
This got pretty tough pretty early but I was able to complete it all unbroken. Missed first OHS on like min 18 or 19 but snatched it and still completed it so I was happy with that.
Saturday
AM - Running MAP
1:30 min hill Run @ 85-90%/3 min to get back down x 8 sets
Complete, hill got steeper as I ran. Had to do about 90 sec run @ 50% following each hill run to get back down in time to repeat.
PM - DL emom mod (varied) + mixed MAP sets (short)
Deadlift from 6” elevated platform @ 21X1, build to a tough 5
+
15 sets @ high effort:
6 Toes to Bar
6 Clapping Push-ups
6 Hang Power Clean @ 95lb
6 Front Squat @ 95lb
45 sec b/t reps
*Mix and match work order per set
DL up to 295, felt decent but just felt it all in low back which I guess is the point.
15 sets all under 45 seconds each. Got really tough for last 3-5 sets
Monday
AM - AirDyne based 30 min low
30 minutes @ 75%/moderate:
4 min AirBike
1 min Stir the Pot on Swiss Ball (google it)
Done fasted out of bed.
Did at home on Air Dyne, no monitor but tried to count one leg 65 revolutions/min. Felt pretty good
PM - C&J int + C&J based EMOM
A. Hang Squat Clean. Front Squat. Split Jerk, 1.2.1 - work to a tough set
B. EMOM x 20 mins:
1 Squat Clean + 1 Front Squat @ 225lb
3 Kipping HSPU to 10” Deficit
265 on complex but just realized I skipping a squat. So I just did Hang Sq Clean + FSQ + Jerk. Hang Clean was hardest part though
EMOM killed me. Had to sit out like min 13 and 17 but completed 20 rounds total. Low back tightened up, coming out of the squat felt hard and slow.
HSPU's got harder than expected
Tuesday
AM - Running MAP
5 sets:
1 min Running @ 50%
1 min Running @ 75%
1 min Running @ 85-90%
1 min Running @ 95%
4 min walk
Complete, felt pretty good.
PM - DL emom mod (varied) + mixed MAP sets (long)
Romanian Deadlifts @ 10X0, 2 tough reps per min x 7 mins - wear straps, only lower barbell to below knee caps
+
3 sets @ high effort:
21 Wall Balls - 20#
21 KBS - 24kg
15 Box Jumps Overs - 24"
15 Cals AirBike
9 double KB Front Squats @ 24kg/arm
9 Burpees to 6” OH
Rest same as work time
*mix and match work order per set
Low back was still really tight from Saturday and yesterday
Did 325 on RDL and the turn around below the knee cap felt like 1000 lbs
+
4:37
4:35
4:59
**I think this depending on the order a lot. I don't feel like i should have dropped off that much b/c I felt pretty recovered going into last round.
I did it in order first round, reverse order second round then last round I did KBS, KB Squats, WB, Burp, BJ, Bike and bike was faster than previous. During the WB the back of my shoulders were screaming from holding the KB front rack. Burp's and BJ's were really slow on last round. Bike I held 61-62RPM first two rounds and last round was 65RPM. I liked this map session
Wednesday
AM - low load aerobic tester
For time:
700m Run
100 DU's
100 cal Rowing
100 DU's
700m Run
* I did this in 12:45
14:43, felt like I pushed pretty good here. Sent you more details in email
PM - OHS test + Core + Prowler ALEnd
A. OHS, AMRAP @ 225lb x 3 sets, 5 min
B. L Sit from Pull-up Bar + Strict Toes to Bar, 10 sec hold + 5 reps x 5 sets, rest as needed b/t
C. Prowler Sprint, 12 sec ALL OUT @ 185lb total load (including sled weight) x 6 sets, 2-3 min b/t
A. 15, 11, 10. Felt pretty strong here. wrist and shoulders gave first. Mentally weak on second set I think i had another rep or 2. 15 was definitely all I had on the first set though and I was happy with that.
B. Complete, 90-120 sec b/w sets. Shoulder pain in hanging L-sit other than that this was better than I expected. Last 2 sets were pretty tough on the TTB.
C. Complete, this was a much better load as I had a much better turnover and felt a lot more burn in legs and lungs.
AM - Rowing MAP
350m Row @ 1:45/500m pace x 9 sets, rest as needed b/t to maintain work pace
Complete, 90 sec rest b/w sets. Got tough at the end for sure.
PM - FSq test + SN int + SN based EMOM
A. Front Squat, work to a tough set of 3
B. Power Snatch. Hang Squat Snatch, 1.1 - work to a tough set
C. EMOM x 20 mins:
1 power snatch + 2 OHS @ 85% highest from B
3 Ring Muscle-ups
315, hit 295 w/o a belt then 315 w/ belt. Wouldn't have got 315 w/o a belt due to caving forward.
B. 215, Power snatch was close but I think it was power
C. 182 was 85% so I went with 185#
This got pretty tough pretty early but I was able to complete it all unbroken. Missed first OHS on like min 18 or 19 but snatched it and still completed it so I was happy with that.
Saturday
AM - Running MAP
1:30 min hill Run @ 85-90%/3 min to get back down x 8 sets
Complete, hill got steeper as I ran. Had to do about 90 sec run @ 50% following each hill run to get back down in time to repeat.
PM - DL emom mod (varied) + mixed MAP sets (short)
Deadlift from 6” elevated platform @ 21X1, build to a tough 5
+
15 sets @ high effort:
6 Toes to Bar
6 Clapping Push-ups
6 Hang Power Clean @ 95lb
6 Front Squat @ 95lb
45 sec b/t reps
*Mix and match work order per set
DL up to 295, felt decent but just felt it all in low back which I guess is the point.
15 sets all under 45 seconds each. Got really tough for last 3-5 sets
Monday
AM - AirDyne based 30 min low
30 minutes @ 75%/moderate:
4 min AirBike
1 min Stir the Pot on Swiss Ball (google it)
Done fasted out of bed.
Did at home on Air Dyne, no monitor but tried to count one leg 65 revolutions/min. Felt pretty good
PM - C&J int + C&J based EMOM
A. Hang Squat Clean. Front Squat. Split Jerk, 1.2.1 - work to a tough set
B. EMOM x 20 mins:
1 Squat Clean + 1 Front Squat @ 225lb
3 Kipping HSPU to 10” Deficit
265 on complex but just realized I skipping a squat. So I just did Hang Sq Clean + FSQ + Jerk. Hang Clean was hardest part though
EMOM killed me. Had to sit out like min 13 and 17 but completed 20 rounds total. Low back tightened up, coming out of the squat felt hard and slow.
HSPU's got harder than expected
Tuesday
AM - Running MAP
5 sets:
1 min Running @ 50%
1 min Running @ 75%
1 min Running @ 85-90%
1 min Running @ 95%
4 min walk
Complete, felt pretty good.
PM - DL emom mod (varied) + mixed MAP sets (long)
Romanian Deadlifts @ 10X0, 2 tough reps per min x 7 mins - wear straps, only lower barbell to below knee caps
+
3 sets @ high effort:
21 Wall Balls - 20#
21 KBS - 24kg
15 Box Jumps Overs - 24"
15 Cals AirBike
9 double KB Front Squats @ 24kg/arm
9 Burpees to 6” OH
Rest same as work time
*mix and match work order per set
Low back was still really tight from Saturday and yesterday
Did 325 on RDL and the turn around below the knee cap felt like 1000 lbs
+
4:37
4:35
4:59
**I think this depending on the order a lot. I don't feel like i should have dropped off that much b/c I felt pretty recovered going into last round.
I did it in order first round, reverse order second round then last round I did KBS, KB Squats, WB, Burp, BJ, Bike and bike was faster than previous. During the WB the back of my shoulders were screaming from holding the KB front rack. Burp's and BJ's were really slow on last round. Bike I held 61-62RPM first two rounds and last round was 65RPM. I liked this map session
Wednesday
AM - low load aerobic tester
For time:
700m Run
100 DU's
100 cal Rowing
100 DU's
700m Run
* I did this in 12:45
14:43, felt like I pushed pretty good here. Sent you more details in email
PM - OHS test + Core + Prowler ALEnd
A. OHS, AMRAP @ 225lb x 3 sets, 5 min
B. L Sit from Pull-up Bar + Strict Toes to Bar, 10 sec hold + 5 reps x 5 sets, rest as needed b/t
C. Prowler Sprint, 12 sec ALL OUT @ 185lb total load (including sled weight) x 6 sets, 2-3 min b/t
A. 15, 11, 10. Felt pretty strong here. wrist and shoulders gave first. Mentally weak on second set I think i had another rep or 2. 15 was definitely all I had on the first set though and I was happy with that.
B. Complete, 90-120 sec b/w sets. Shoulder pain in hanging L-sit other than that this was better than I expected. Last 2 sets were pretty tough on the TTB.
C. Complete, this was a much better load as I had a much better turnover and felt a lot more burn in legs and lungs.
Friday, October 3, 2014
W1P6
Friday
AM - Rowing MAP
300m Row @ 1:45/500m pace x 10 sets, rest as needed b/t to maintain work pace
Complet on the 2:30 mark which gave me about 1:26/7 rest. all sets around 1:03 time.
PM - FSq test + SN int + SN based EMOM
A. Front Squat, work to a tough set of 4
B. Squat Snatch, work to a moderate effort touch n go triple
C. EMOM x 20 mins:
1st - 3 touch n go Power Snatch @ 155lb
2nd - 5 Ring Muscle-ups
B. 185, felt solid, there's more there.
C. Complete, all good, started catching a little lower as sets progressed.
Saturday
AM - Running MAP
1 min hill Run @ 85-90%/2 min walk back down x 10 sets - find a mild incline, doesn’t have to be much
Completed P.M.Turned in to 1 min @ 90%, 1 min @ 70% back down, 1 min walk. Had to do this to get far enough back down the hill to be able to repeat.
PM - DL emom mod (varied) + mixed MAP sets (short)
Deadlift off 2” platform @ 3030, build to a tough double
+
15 sets @ high effort:
2 Burpee Bar Muscle-ups
4 Box Jumps - 24” - step down
6 Wall Balls - 20# to 10 ft
8 Russian KBS - 32kg
45 sec b/t reps
*Mix and match work order per set
DL- 365, felt pretty good. more there.15 sets complete all around 53-55 seconds depending on order mainly.
Finally figured out first rep of bar MU's a little bit, they got much better.
Monday
AM - AirDyne based 30 min low
30 minutes @ 75%/moderate:
3 min AirDyne
1 min Stir the Pot on Swiss Ball (google it)
1 min Reverse Single Unders
1 min Front Bridge
Liked the core work
Single Unders were off on the first set but found rhythm after that.
PM - C&J int + C&J based EMOM
A. Squat Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.1 - work to a tough set
B. EMOM x 20 mins:
1st - 3 Squat Clean Thruster @ 185lb - drop each rep
2nd - 1 Legless Rope Climb + 1 Rope Climb to 15ft use legs
B. Emom was tough but just right. Thrusters felt good as far as weight goes but got breathing up. Grip started to give on rope climbs on last 2 sets but still got it.
Tuesday
AM - Running MAP
4 sets:
1 min Running @ 50%
1 min Running @ 75%
1 min Running @ 85-90%
1 min Running @ 95%
4 min walk
PM - DL emom mod (varied) + mixed MAP sets (long)
Snatch Grip Deadlift, 2 tough touch n go reps per min x 5 mins - no straps
+
3 sets @ high effort:
10 Bar Facing Burpees
15 Shoulder to Overhead @ 95lb
20 Step Down Box Jumps - 24"
30 cal Rowing
90 DU's
Rest same as work time
*mix and match work order per set
Wednesday
AM - low load aerobic tester
For time:
30 Toes to Bar
50 cal AirBike
20 Toes to Bar
50 cal AirBike
10 Toes to Bar
30 TTB- unbroken, lost rhythm at 27 but stayed on bar
50 Cal started at 65 RPM and never went below 60, took 4:00
20 TTB- 13/7
50 Cal, did more intervals here and it took 4:22
10 TTB Unbroken
PM - OHS test + Core + Prowler ALEnd
A. OHS @ 22X1, work to a tough 5
B. L Sit from Pull-up Bar, 10 sec hold per min x 5 mins
C. Front Bridge, 30 sec heavy x 5 sets, 1 min
D. Prowler Sprint, 10 sec ALL OUT @ 225lb total load (including sled weight) x 6 sets, 2-3 min b/t
B. Complete
C. Complete with 80# on back, noticed I still have anterior pelvic tilt unless I really focus on getting hollow body.
D. Complete will be faster next time.
Wednesday, October 1, 2014
Post Comp
Monday - off
A. 295, PR, felt good and tried 300 but not even close
B. @ 265, 16 or 17 reps
C. Complete felt good
D. 1:44, 1:42, 1:37, kept tripping on DU's
Tuesday
20 minutes @ moderate/75%:
2 min Rowing
2 min AirDyne
+
rest as needed
+
Front Bridge, 1 min hold x 5 sets, 1 min
+
rest as needed
+
Unanchored Sit-ups, AMRAP in 30 sec x 5 sets, 30 sec
Row @ 1:55/500m
AD @ 60 RPM
FB Done
Sit Ups- about 16-17 each time
Wednesday
A. Power Clean- 1RM
B. Power Clean @ 90%- 8 min AMRAP
B. Power Clean @ 90%- 8 min AMRAP
C. Deadlift @ 30X0, 5 touch n go @ 225lb per min x 5 mins
D. 3 sets @ high effort:
20 Walking Lunges
80 DU's
20 Air Squats
1 min b/t sets
B. @ 265, 16 or 17 reps
C. Complete felt good
D. 1:44, 1:42, 1:37, kept tripping on DU's
Thursday - off
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