tuesday June 30, 2015

8 sets
20 sec max cals assault bike
rest 2:40

20,17,16,12,10,11,9,10

2:40 of working time was followed by 15 minutes on the floor, 10 minutes sitting in the locker room, 10 minutes sitting in the hallway, and 15 minutes in my car trying to figure out how not to throw up.  That was absolutely horrible, I basically gave up after 4 sets. I haven't been right all day.

Monday June 29, 2015

A) Work up to heavy hang power clean

275.

just missed 287.  added 1lb plates to try for an overall power clean pr.

felt ok today but not great, my legs were a little tired

B)  take 80% of A and do 1 hang power clean every 20 seconds for 6 minutes

done at 225. felt good

C)  5x5 back squat @ 295

done. each set felt a little easier than the next as I got looser.


D)  3x10 ghd

done with a 20lb wall ball.  Been doing a ton of ghd so I felt like stepping it up a notch.

Friday June 26, 2015

Walked into the gym today with no idea what I was going to do.  Decided to back squat and just see how I was feeling.

A) Back squat

hit 385- 20 lb PR

started working up got to 360 no belt so I decided to throw the belt on and try a 10 lb pr, hit it really easily so I threw 10lb more and went for 385.  Hit that pretty easily too.  Really excited, 400 might actually be in sight.


Again had no idea what to do for a metcon so I decided to just do some random stuff and mix it up a little and get a sweat.

B)

3rds
10 triple unders
10 40 inch box jumps
10 ghd wallballs with a 14lb ball
10 sprints

rest 3 minutes

3:57, 3:50, 3:58


started to get the hang of triple unders, strung a few towards the end

Thursday June 25, 2015

Did a recovery wod today probably at about 80-85%

run 1 mile
row 1000
airbike 100 cals


21:45.   ran 7:45, row 3:45, bike 9:50

Wednesday June 24, 2015

A) deadlift up to 395


B)  8 rounds

24 air squats
8 ghd situps
6 power cleans 185

14:23

all power cleans unbroken

Sunday June 21, 2015

got in a little Father's Day mash up

3rds
3 squat cleans 250
6 box jumps 40inch

5:53

Rest 10 min

20 back squats 225
Run 800
20 back squats 225

8:15

Squats unbroken, run slow as hell

Rest 10 minutes

21-15-9

Goblet lunges 53lb kb
Assault bike calories
Ghd sit-ups

8:58

Soooo slow, was spent

Wednesday June 17, 2015

Got back from California last night, felt horrible this morning but needed to train


A) 4x2 deadlifts at 90%

done at 365. little bit under 90%.... felt heavy


B) 20 minutes max assault bike calories

231

absolutely horrible.  Assault bike calories are way more stingy than airdyne cals

Tuesday June 9, 2015

a) warm up

3 rnds nft
10 cals assault bike
10 ghd sit-ups
10 back extensions

B) worked up alternating 3 deadlifts and 3 high box jumps

Got up to 3 at 345 and 3 jumps at 40 inches

Hit a single box jumps at 47 inches with a new PR. At least my legs are getting stronger


C) was going to try an old regional workout-21-15-9 dls 315/bj 30 inch but my back was a little tight and my Achilles were feeling a little tight so instead i did

3rds
10 unbroken deadlifts 315
10 box jumps 37 inches- step down

Rest 2 minutes

1:16, 1:28, 1:46


Going away tomorrow, hoping to drop in a couple of days and get some work in

Monday June 8, 2015

A) back squat 6x2 at 60%

done at 235

B) Power clean singles

hit 285pr.

weight felt light today.  hit 285 no belt pretty easily.  Just missed 295 a couple times

C) every 2 minutes for 10 minutes

15 bar facing burpees
10 power cleans 165

got 4 rounds

was suppose to be 10 push jerks but I am still not going overhead so I did cleans. 

Friday June 5, 2015

A) Warm-up

50 cals airdyne
25 ghd situps

a2.  back squat 5x6 at 50%

done at 185

B) cleans singles

hit 295 with no belt and it felt really good.  Haven't cleaned heavy in a while and it has been a long week of pulling and squats, so I am def real happy with this

C) 1 clean every 30 secs for 6 minutes at 245lb

done.  got heavy

D)  30-20-10
airdyne cals
row for cals

5:11

absolutely awful.  was in the fetal position for 15 minutes after this one

Wednesday June 3, 2015

A) 2x4 @ 80% deadlifts no dropping, no bounce

1 at 335
1 at 355

B) 12 minute amrap

5 power cleans at 205
10 ghd situps
15 box jump overs 24

5rds +5 cleans

Tuesday June 2, 2015

A) 5x3 snatch pull
2 at 255
3 at 265

B) 5 sets rest 2 minutes

3 minutes
row 300
max double unders

176,172,168,172,164

Monday June 1, 2015

Warm up
A)
3rds nft
10 ghd situps
10 back extensions
10 air squats
30 double unders

B)
Back squats 5x5 at 75%. short rest 60-90secs. no belt, knee sleeves, or olys. (I wore knee sleeves because my knee has been a little sore)

done at 275.

Felt pretty good

C) Metcon
5rds
10 front squats 185
5 box jump overs 24- feet can't touch the box- straight over

6:39

got the front squats unbroken which I am happy about.  Usually crushes me.

D) 10x50 feet sled spints

done with 70lbs