June 30, 2015

Tuesday

A. Squat Clean 100# or more. 7-10 singles. rest as needed. 100# x3, 105, 100x5

+

20 min EMOM

odd- 10 Wall Balls 9ft -- unbroken, 15-20 sec

even- 5 Burpee Box Jump 20" -- 25-30 sec

Felt extra stiff today, especially the right shoulder. Squat cleans felt alright. I have been watching some technique videos on these lately. A few tips seemed to help. Right shoulder was really achy, so lots of stretching between reps. Had some really pretty reps and some just happening ones. Felt like I should have been able to get some at 105 and even 110, but after 1 rep of 105# I could not get another at that weight. EMOM felt challenging, but good. Felt strong there!

June 26, 2015

Friday

A1. Push Up. AMRAP in 60 sec. 60 sec rest.

A2. Rear Foot Elevated Split Squat Jumps. AMSAP in 30 sec. 60 sec rest.

A3. Rear Foot Elevated Split Squat Jumps. AMSAP in 30 sec (other leg). 60 sec rest.

A4. Hollow Rock. AMSAP accumulated in 60 sec. 60 sec rest.

A5. Forward and Back Walking Lunge. AMRAP in 60 sec. 60 sec rest. x3-4

4 rounds,  didn't tracks totals since I was trying to get this done quickly.   Rested only 30 seconds between each exercise and one minute between each round.  Everything was fine. Split squats not nearly as quick as the video though! Hollow rock unbroken 

June 24, 2015

Wednesday

Row 1:20 @ 2:12 or less

40 sec rest

x10

(Rest an additional minute [or more] between 5 and 6)

I was keeping good pace today. Between 2:08-2:12 most of the time. Def tough though, especially last 30 sec. Took a 1 min rest between 5/6 and then 6/7 since I was falling off pace to 2:15-2:20. Then the kids let the dog out after round 7 and we had a 10 min chase around the neighborhood. When I came back I rower for 2 more minutes around 2:30, but was just over it at that point. 

June 23, 2015

Tuesday

23-Jun

A. Deadlift. Build to a tough 1. 1rm IF "feeling" it. -- 125, 155, 175, 185, 195, 200

B. Power Clean 95#. 30 for time. -- 8:52 (ugh!)

+

10 rounds

4 strict pull up

12 ring push up

17:37 (double ugh!)

Don't know what the hell was going on today, but I felt like I was moving in slow motion. Deadlifts felt so heavy. No idea how I hit 220# only a month ago. Power cleans were SLOW, but steady. Each one just had to be very deliberate because I was exhausted. I picked up the pace on the second half. My chest was burning on those ring push ups form the beginning.

June 22, 2015

Monday

20-Jun

50 Calorie Row

100 Double Unders

50 Burpees

100 Double Unders

50 Calorie Row

22:52

No issues except exhaustion! First row was about 30 sec faster than the last. DU are more fun with my new rope 

June 20, 2015

Saturday

A. Toes to Bar Practice. 30-50+ reps, working on eliminating the extra tiny kip between reps

B. Strict Single Arm DB press. 6-8 per arm. rest 1 min between arms. x 5 per arm. (palm facing ear)

20#, 20, 25x3

C1. Ring Dip Eccentric @ 33A1. 3-4 reps. 2 min rest.

C2. Bent Over Row. 4-6 reps. 2 min rest. x4 -- 65, 65, 75, 75#

D. OHS 65#. 1 set max reps. -- 27

For c1, 1 sec at the top, 3 sec negative, 3 sec at the bottom (bicep to ring), stand up and go to the next one.  Add weight as/if needed.

Toes to bar were ok. They were strong individually, but I was only able to string 2 together a few times. DB presses were fine, felt strong on those. Ring dips were tough. My right shoulder doesn't like those. The rows felt awkward, but not terrible. I was excited for the OHS. Legs were sore and a bit stiff from yesterday, but felt fine. It was my shoulders and wrists that were done at 27 reps. 

June 19, 2015

Friday

17-Jun

A. Squat Clean. Build to a tough 1 or a 1rm  -- 55, 85, 90, 95, 100, 105, 110#

B. Front Squat. Build to a 2rm. -- 105, 115, 125, 135, 140, 145

C1. Front Squat 105100# (from floor). 10 for time. 1 min rest. -- 32 sec, 41, 34

C2. Deadlift 125#. 15 for time. 2 min rest. x3 -- 44, 39, 47 sec

Pretty frustrated today. The squat cleans started off strong. I like knee sleeves, def feel the difference! After 100#, legs got a little bit sloppy. I can get the bar up where to needs to be, but struggle with simultaneously getting elbows and chest up fast and getting under the bar. I was ready for those front squats. Really hoping to hit 150. But they felt heavy and the first rep of 145 wasn't even happening. Could not clean the bar at 105# from the floor. 100# happened fine and those squats were nice. Deadlifts were fine. 

June 17, 2015

Wednesday

3 min AMRAP @100% or 5 rounds @ 100%..., whichever comes second  -- 6:52

6 burpees

30 double unders

+

Row 90 sec @ 2:10 (OR LESS) pace

Row 30 sec easy

x9

(walk rest an additional 30 sec between 3/4, 6/7)

IFFFFF you are dropping off pace, rest as needed to recovery and adjust the 2:10 if you HAVE to.  The goal is to maintain a "tough" pace... if 2:10 is TOO tough, then add a few secs... if it is TOO EASY... push it a little harder.

So feeling pretty crappy today. Yesterday I was SUPER sore, so I decided to rest. Thought I was ok today, but no energy. Figured it was just me, but two of the kids have been complaining they don't feel well.

Anyhow, my DU were off today. Def took me more than 3 min to finish the first part, like way more. :( The row was rough. I kept below 2:10 for he first two rounds, but then started creeping above. I did half of the 90 sec below 2:10 and the rest below 2:15 for the most part. A few extra 10 sec rests too. The last two sets I was just trying to not die. 

Def not a great day for me.

June 15, 2015

Monday

#3

A. Deficit Clean Grip Deadlift @ 22x1. 2-3 reps. 2 min rest. x5 -- 105, 125, 140, 155, 165

B. Power Clean. 2 TnG reps every 45 secs x 12 sets. Tryyyy to be all 95 or above. -- 95#

C1. Strict Pull Up. AMRAP in 1 min. 1 min rest. -- 9, 7, 7, 6, 7

C2. Ring Push Up. AMRAP in 1 min. 2 min rest. x5 -- 21, 20, 18, 19, 19

Felt pretty good today despite not getting enough sleep after binging on Orange is the New Black :) Deadlifts felt good. Last two sets were 2 reps, rest were 3. 165 was just happening, but kept good tempo. Power cleans were surprisingly good. First rep was easy-ish. Transition from rep 1-2 was tough. I caught most of those with my legs a more apart. Didn't miss any, but the transition feel awkward. Pull ups and push ups were fine. 

PS : My new RX jump rope is 100x better and I am ordering knee sleeves today :-)

June 13, 2015

Saturday

25 min AMRAP

50m Double Waiters Walk (DBs, palms facing ears, nice locked out elbows) -- 20# each

25 sec hollow rock

5 Power Clean & Jerk 95# (85 if they are "sloppy") -- 85#

50m Farmers Carry heavy -- 53, 44#

25 sec HS Hold facing Wall

500m row

4+ walk, rock, cleans

Shoulder started out achy, so I didn't push it on the overhead stuff. Everything was fine. Cleans were singles with paused. Those felt heavy for sure.

June 12, 2015

Friday

5 rounds

10 Toes to Bar (Toes through rings, if you cannot string them together on the bar at all)

20 Sumo Deadlift 53# KB

20 Double Unders

10 Burpees

18:51

Oh my word, the heat is terrible today! Toes to bar were good. I can sorta string them together, but there is still an extra tiny kip in between. I did them on the bar still. Maybe that is something we can work on soon, getting toes to bar or pull ups with no extra kip. Those deadlifts were tiring, definitely effective though. DU were sweet today with my new jump rope! 

June 9-10, 2015

Tuesday
20 min row

Wednesday

A. Front Squat @ 23x1. 2-3 reps. 2-3 min rest. x6 -- 85, 105, 110, 115, 120, 125

+

50 cal row

50 wall balls

2 min rest

40 cal row

40 wall balls

90 sec rest

30 cal row

30 wall balls

60 sec rest

20 cal row

20 wall balls

25:54

Squats felt good, but not quite as strong as last week. Last two sets were 2 reps, rest were 3 reps. Left outer knee (old running injury) felt a bit achy (happens on/off). Thinking maybe knee sleeves would offer more support there. Circuit was not as terrible as I thought. One step at a time! Wall balls were 10 at a time. 

June 8, 2015

Monday

A. Deficit Clean Grip Deadlift @ 22x1 (try to stand on 2inch "platform"). 4-5 reps. 2 min rest. x5

105, 115, 125, 135, 145

B. Power Clean. 3 reps on the min for 10 mins. (moderately tough... if these are no good, do 3 deadlifts heavier than last week for 7 mins) -- 4@85#, 3@90#, 3@95#

C1. Strict Pull Up. AMRAP in 1 min. 1 min rest. -- 9, 8, 8, 7 (all overhand)

C2. Ring Push Up. AMRAP in 1 min. 2 min rest. x4 -- 19, 20, 20, 18

I was hoping I would feel good after a break, but my energy level is just not there. Blah. So I started off slow on the DL. Haven't done these before with a deficit. Tried to get the tempo right. Video attached of the last set. Watching back it looks like I should have paused a second longer on the ground? Cleans felt heavy at first, but got stronger, so I added more weight. Those were pretty solid. Pull ups felt terrible, but I did those all overhand. Push ups were better. 

June 3, 2015

Wednesday

#2

A. Push Jerk @ 31x3. 2-3 reps. 2 min rest. x5 -- 65, 75, 80, 85, 90 (all 3 reps)

B. Feet Elevated Ring Row @ 31x1. AMRAP unbroken. 75 sec rest. x6 -- 10, 7, 6, 6, 6, 5

C1. KBS 35#. AMRAP in 60 sec. 30 sec rest -- 25, 25, 24, 25

C2. Wall Ball to 10 feet. AMRAP in 60 sec. 30 sec rest.  -- 24, 27, 25, 26

C3. Double Unders. AMRAP in 60 sec. 2 min rest. x4 -- 34, 26, 42, 22

The push jerks felt pretty good. Tempo was nice. After that I just felt tired. Maybe this gloomy cold weather is to blame? ;) Wall balls and KBS were OK. I could not get going on the DU, like ever. I am blaming it on my completely shredded jump rope that kept getting stuck on my shoelaces. New one in the mail.

June 2, 2015

Row 10 secs as hard as possible... let me know lowest 500 pace the screen ever says.

...rest as needed... 

x3  --- 1:41, 1:45, 1:45

+

Row @ sub 2:00/500 for as long as possible.

lemme know how long --- 1:04 

+

Row 40 sec Hard

Row 20 sec Easy

x10

2 min rest

x2

2030m, 2028m

That was ROUGH! So I know my times probably aren't very good, but I am trying my hardest! 

June 1, 2015

#2

A. Front Squat @ 23x1. 4-5. 3 min rest. x6 -- 75, 85, 95, 105, 115, 120

+

15 min AMRAP

5 OHS 85# (75 if needed) 75#

5 Toes to Bar

5 Box Jump 24"

8 + OHS

Felt really good on the front squats. I didn't realize I would build up past 100#, or I would have started heavier. Tempo was good throughout, though the UP was slower on the last set. I was excited for those OHS since they have been strong lately, but the 85 felt so heavy. 75 was solid though. Circuit started off a little slowish, but I picked up speed. Toes to bar were NICE :-)