Friday July 31, 2015

A) 3x10 light RDLs

B) 4 rounds nft
10 cals air assault
10 strict pullups


C) work up to heavy clean from the power position

235lb


D) for time

row 750
50 wallballs 20lbs
25 power cleans 135

5:38


everything unbroken.  first time I felt like I killed a workout in a while

Wednesday July 28, 2015

Warm up

5x5 glute ham raises


A) heavy clean singles

got to 275. missed 290


B)

15-12-9
deadlifts 315
burpee box jump overs

6:51


deadlifts 15,8/4,9.

Tuesday July 28, 2015

little chipper just to work a couple things back in and get a sweat


for time:

10 strict pullups
20 kb swings 53lb
30 front rack lunges 165
40 burpees
50 ghd situps
60 cal row
210 dubs


17:10

Monday July 27, 2015

A)  Warm up

3rds nft
20 wallballs
10 ring dips------with a big ass band


wallballs felt totally fine.  The ring dips were basically nothing, just getting back in the position.


B)  7x1 snatch grip straight leg deadlifts from a deficit .  trying to work the hammies

225,255,275,295,305,275,275

Thought my right hamstring was just tight lately but after 305 today I think I may have actually strained it at some point.


C)  "misfit triathlon"

row 2k
3 miles assault bike
run 1 mile

24:54

everything about that one sucked. lost a little time messing with the bike seat

Friday July 27, 2015

A) Work up to a heavy squat clean

280lb

nothing in the legs today


B)  21-15-9

power clean 155
box jump 24

5:06

Wednesday July 22, 2015

Starting to make progress with my shoulder and slowly trying some stuff.  Its exciting just to be doing some more stuff.


6 sets

5 Wallballs 20lbs
3 power cleans 205
15 banded face pulls
20 jumping lunges
15 supermans
4 high box jumps- about 40 inches

rest 3 minutes



Wallballs felt totally fine, start slow with them and see how it holds up.

Did some super light kettlebells swings and some snatches with the women's bar.  Felt fine.  Start real slow and see where it goes.

Tuesday July 21, 2015

20 minutes
max assault bike cals
--try to beat last month


260 cals


Few weeks ago got 231.  Felt a lot more comfortable being able to hold a pace this time.

Monday July 20, 2015

felt like crap today. Woke up and my quads were still twitching from last week.

A) work up to heavy back squat

370.  

Wanted 390 but didn't go for it. 370 was tough and had no spot, didn't feel comfortable going for it.

B) work up to heavy deadlift

Basically a waste of time 

365 felt like 500 and my hamstrings felt like they were about to burst.  Hit a solid 405 for 3 last week and could barely get 365 off the ground this week. Pretty frustrating 

C) 9 minute amrap

3 deadlifts 315

6 back squats 225

5 slow rounds 

One of those days, just trying to get it in

D) 5 sets of 10 fast ghd sit-ups

Done 

Friday July 17, 2015

A) 1 power clean + 2 front squats

hit the complex at 280 and then PRed my power clean at 290.  felt strong today

B)  for time

15-12-9
power clean 165
front squat 165
burpees

7:07

only dropped the last rep of each round of cleans. front squats unbroken.  burpees were pretty much right side only as much as possible

Wednesday July 15, 2015

A) Deadlifts

3x325
3x365
3x405


got the 405 which I was happy about.

B)  for time

21 deadlifts 225
run 400
18 deadlifts 225
run 400
15 deadlifts 225
run 400
12 deadlifts 225
run 400


13:09

deadlifts all unbroken.  runs slow as hell.  Happy to get the deads unbroken but I really need to get better at running.

Tuesday July 14, 2015

6 sets for calories on assault bike of

3 min. @ 90% 

2 min @ 50%

325 calories

Monday July 13, 2015

Dragging ass lately.

A)  Back squat 3x3 at 85%

done at 325

not too bad


B) for time

row 1k
25 pistols
15 hang cleans 225

10:28

didn't go well.  Just felt like crap.


C)  3x20 ghd situps

done

Friday July 10, 2015

Feeling beat up all week, today especially  

A) 5 sets 1 hang squat clean + 2 front squats

215,230,245,260,275

wanted 290 but my back and legs were wrecked.

B) 4 sets 1.1.1 snatch pulls

done at 270

C) 8 sets run 400

rest 2 minutes

all around 1:30 

D) 3x20 hollow rocks 

Wednesday july 8, 2015

A) 3x3 deadlifts at 380

done. not bad

B)

 

9-6-3

deadlifts 335

30 inch box jumps

 

2:28

 

rest 2 min

12-9-6

deadlifts 275

24 inch box jumps

 

3:29

rest 2 min

15-12-9

deadlifts 225

box jumps 20 inch

 

5:10

 

 

really tough workout.  my back is smoked

Tuesday July 7, 2015

10 min. warmup

10 sets for calories on watt bike of:

1 min 90%

1 min 50%

215 on assault bike

It was as bad as it looks 

Monday July 6, 2015

Felt horrible today, no energy and my legs are shot.

A. Back squat 5 x 5 (55-65-75-80-85%) 

225, 255, 280, 305, 330

B.

6 sets of

Row 250

10 alternating pistols

5 hang cleans 225

rest 2 min between sets

1:56, 3:15, 3:36, 3:26, 3:48, 3:36

This got ugly fast. I had absolutely nothing

C.

3 x 15 ghd situps 

rest as needed

Friday July 3, 2015

A) 5 sets 1 hang clean + 4 front squats

220,235,250,265,280

my goal was to hit 250 but 250 was easy so went for 265 then that was pretty easy so I went for 280 and got it.  I am really really happy with that.


280

B. 4sets of 3 snatch pulls
done at 270


C. was suppose to run but my legs are a mess so instead i did

10-9-8-7-6-5-4-3-2-1
power cleans 155
30 dubs in between each set

8:55

everything unbroken. felt pretty good.

Wednesday July 1, 2015

A)  deadlifts 3x3

done at 365

Felt pretty good

B1) 3x8 good mornings
rest 30
B2) 3x20 front rack lunges
rest 2

kept this really light


C) emom for 8 minutes
3 deadlifts at 335
6 box jumps 30 inches

felt really good.  everything unbroken. rounds took about 30 seconds

D) 3x10 weighted back extensions

done with a 45lb plate