11-10-11

5 min amrap @ 80% 5 rounds

10 step ups, 20"

10 sit ups

10 push ups

rest 3 min

5 min amrap @ 80% 4 rounds

10 KB Swings, 53#

10 GHD Sit Ups

10 Double Unders

rest 3 min

5 min amrap @ 80% 3 + 20

10 hard strokes on Rower

10 Toes to Bar

10 Back Extensions

rest 3 min

5 min amrap @ 80% 5 + 10

10 Box Jumps, 20"

10 Ring Rows

20 sec FLR on Rings

rest 3 min

Run 800m @ 80% 3:24

Felt pretty good on this. Steady breathing the whole way through, after doing all that lactate work these MAP sessions feel good being able to control breathing. The run felt pretty good for that time. Not extremely fast but not too slow for me either.

11-9-11

A. Over Head Squat- heavy 3 in a few sets 205, 225, 255, 275 (2) shoulders fatigued quick.

B. Front Squat @ 80% x 3 x 3; rest 90 sec 255, 265, 275 felt good here, core/upper thoracic felt tighter than it has been which is good.

C. Weighted Mixed Grip COVP pull ups @ 22X0; 4 x 5; rest 3 min 70# on all 4 sets; thought I could get heavier than this but haven't done weighted chins in a long time.

Finished w/ 3 x 8 @ 30X0 Powell Raise w/ 15# double just to get a little Prehab on my shoulders

+

Test

3 rounds

30 unbroken wall ball

25 unbroken COVP pull ups

6:52.. not real happy with this, breathing was off the whole time but I think what really limited me was shoulder fatigue. After all the shoulder stuff I've done since saturday I think they were just shot.

11-8-11

Tester

25 Cal Airdyne

15 Burpees

25 KB Swings, 70#

15 Burpees

25 Cal Airdyne

(compare to last weeks same workout except 250m row instead of 25 Cal airdyne, compare thoughts, feelings, etc.)

4:19

This burned the quads a lot more than the rower. Felt pretty good here and felt like I pushed pretty hard. The first Airdyne is the only thing I think I may have paced a little too much but not much. I was pretty sore today from yesterday so that may have played a factor too.

11-7-11

P1

Deloading off the chains this week

A. Back Squat @ 60%- 10 x 3; EMOM 225 felt fast and easy

B. Dead Lift @ 60%- 6 x 2; Every 30 sec 255 same

C. Power Clean- 3 x 10 TnG; rest 3 min 155, 185, 205

D. KB Swings- 3 x 20 heavy; rest 45 sec 88#. Grip was most limiting factor. All UB but not strict over head standard

P2

5 sets

5 min AirDyne @ Z1

rest 30 sec

AMRAP HS Walk in meters in 3 min 40, 50, 50, 50, 45meters

rest 30 sec

30 Extended step walking lunges, 2 sec pause on ground

rest 30 sec

AMRAP Muscle Ups 11, 10, 9, 9, 10

rest 30 sec

Felt good over all today, please w/ most of my #'s

11-5-11

P1

A. Axle Bar Dead Lift- heavy triple 405#

B. OH Squat- heavy double 275 time was running out, felt pretty good

C. Weighted Pull Ups w/ 1/4 bodyweight- 3 x max reps; rest 3 min 44# weighted- 11, 10, 9 reps

P2

For time

30 Pistols

15 Muscle Ups

50m HS Walk

50 KB Swings, 70#

30 GHD Sit Ups

20 Wall Climbs

50 Cal Airdyne

100 Double Unders

200m Run

33:25

This hurt. Wall Climbs were the worst!

11-4-11

A.M.

3 sets; rest 10 min

10 Burpees afap

20 Wall Ball, 25#

30 Cal Airdyne

2:01, 2:12, 2:16

This was horrible, burpees and wallball were fine the airdyne sprints were miserable. trying to run a 200m after to get lactic acid out was almost comical.

P.M.

4 sets; rest 4 min

3 Hang Power Snatch TnG 155, 165, 175, 185.. please with this I think 195 is my PS PR

10 Box Jumps, 24" afap

+

4 sets; rest 4 min

3 Hang Power Clean TnG 205, 225, 245, 255.. pleased with this b/c i could only get 2 w/ 255 last week

Sprint 50m

11-1-11/11-2-11

Yesterday

A.M.

Airdyne Sprints

25 sec @ 97%; rest 3:35 x 4

rest 8 min practicing HS walking

25 sec @ 97%; rest 3:35 x 4

Complete

P.M.

A. Power Jerk/Split Jerk/Back Jerk x 4 sets; rest 4 min

205, 225, 235, 245. Felt pretty good here. Dropping under the bar better finally.

+

3 sets; rest 10 min after first/12 min after second

5 Heavy Power Jerk

25 CTB Pull Ups

Run 800m

weights- 185/195/195.. focused more on good technique than heavier weight

Run times- 3:32/3:33/3:37

felt like about 85-90%, recovered fast

Today

Tester from OPT Big Dawg

Row 250m

15 burpees

25 KBSwings, 2pd

15 burpees

Row 250m

4:00. Felt like about 90%. Frustrated just b/c I feel like I can make myself go to that place I need to go to which is the difference between 3:30 and 4:00 on this workout.

Movements felt good, KB swings felt easier than usual.

Afternoon

All @ Z1 pace

Run 800m

Airdyne 5 min

10 min of:

10 Toes to Bar

10 Step ups, 24"

HS walk length of gym

Airdyne 5 min

Run 800m

30 min total

4 rounds of the middle 10 min. felt pretty good, easy pace