A. Speed BS w/chains 10x3 @65% rest 1:00 min Done, thought it would be tougher than it was, did catch a little more bounce than previous weeks but don't feel like that was a bad thing B. 1 PS every 20 sec for 30 reps @185 SO MUCH BETTER than previous weeks, no misses and even though I surely got fatigued they never got sloppy or felt slow; video is final 5 reps
Very pleased with my actual performance today. Sometimes my results of a given training session are just so-so and I just have to do the work. Today however I was actually happy with my results. Things that may have contributed: ate a pizza last night while watching the Packer game, 3 eggs and ~1C oatmeal for breakfast today, 1/2C cottage cheese and 1 apple mid-morning snack, pre-workout was 1 serving each Spark and Mass Impact and 1.5 servings O2 Gold. Training time was about noon. Bodyweight about 224. A. 1-10 CTB for time 3:20, 50 sec PR Could've maybe started the last set sooner but I knew I was gonna be well under my previous time regardless so didn't feel the need to risk missing, very pleased with this
+ 500 meter row 1:37 pace (terminate set if >.5 difference) rest 2:00 x8 1:37.0 1:37.0 1:37.1 1:37.0 1:37.1 1:37.1 1:37.0 1:37.1 This actually wasn't as terrible as last week; maybe I hit some sort of breakthrough. Or maybe it was just a good day.
A. Front Squat, 5, 5, 5, 3, 3, 3, 30X1, rest 3:00 275x5 275x5 275x5 285x3 290x3 295x3 B1. 5 Squat Cleans 135 rest :30 x4 B2. 5 Squat Cleans 185 rest :30 x4 B3. 5 Squat Cleans 225 rest :30 x4 B4. Amrap Wall balls ub rest 3:00 x4 80 35 30 20 165 total SO challenging mentally to go deep on each while knowing what's still to come C. Hanging L raise accumulate 4:00 Did 3 min then ran out of interest and time, but mostly interest, if I'm being honest
10 min amrap 80% 10 Burpee to 6" 10 DL 275# 10 TTB 4 rnds + 20 reps = 140 total reps (140 LW) 10 min rest 10 min amrap 80% 2 MU 4 Wall Walk 6 Wall balls 30# 8 Burpee box jumps 30" 3 rnds + 2 MU + 3 WW = 65 total reps (62 LW)
10 min rest
10 min amrap 80% 500 meter row 10 hspu 5 PC 205# 2 rnds + 500m + 10 HSPU + 2 PC (2 PC more than LW) 10 min rest 10 min amrap 80% 50 Cals AD 50 Double unders 15 CTB 1 rnd + 50 cals + 50 DU + 2 CTB I'll admit a very half-hearted attempt on this final set
A. 5-8 jerks at 310#, rest as needed Went 6 for 8, missed 2 & 4; figured out my rhythm after that second miss, in fact was planning on stopping after 5 good lifts but the 5th one felt so good I decided to go for a 6th
B. 12 strict hspu for time x7 rest 2:00 :26 (UB) :26 (UB) 1:30 (5-2-2-1-1-1) 2:30 (singles) 2:43 (singles) 2:50 (singles) + 100% effort :45 AD rest 5:00 x8 Cals: 36 36 37 36 35 37 35 36 I know for a fact I heard the AD slow down significantly in the final 15 sec of the last 3 or so sets, so I'm dumbfounded as to how I maintained my total calorie output throughout; after the first couple sets I did conscientiously use my arms more so maybe that made up for the drop off from my legs P. S. Lactate build-up in my quads like no other. It was like doing the last minute of a 2k row PR effort...8 times
A. Speed BS w/chains 10x2 @65% rest 1:00 min Done at 275 B. 1 PS every 20 sec for 30 reps @185 Done, missed a handful of reps throughout, I just feel like with more rest I could nail all of them a lot more cleanly
+ 30 min z1 AD Done, only 367 cals, took it real easy I guess
A. 5 strict pull ups/5 kipping pu/5 ctb x9 sets rest as need Done, grip failed on final couple of sets, so much so that I couldn't get CTB on last set; but when I can hang on they feel great
B. 1 max effort set farmer carry, 180#/per handle 132' (70' course) Had a blister forming on left hand that might've kept me from getting a full two lengths + 500 meter row 1:38 pace (terminate set if >.5 difference) rest 2:00 x8
Hurt pretty good after just the third set; my mechanics were getting a bit sloppy on the last few sets.
10 min amrap 80% 5 Burpee to 6" 5 DL 275# 5 TTB 9 rnds + 5 burp HR avg 151, max 170 This one was a breather for me 10 min rest 10 min amrap 80% 2 MU 4 Wall Walk 6 Wall balls 30# 8 Burpee box jumps 24" 3 rnds + 2 MU HR avg 157, max 165 Holy shoulders 10 min rest 10 min amrap 80% 500 meter row 10 hspu 5 PC 185# 2 rnds + 500m + 10 HSPU HR avg 150, max 162 Had a hard time pushing the pace on the row, which is what I would've needed to score better
A. 5-8 jerks at 305#, rest as needed Missed rep 5 out of 7 this time. First 3-4 felt good. Fatigue set in after that hence why I passed on the 8th rep
B. 10 strict hspu for time x7 rest 2:00 :19 (UB) :20 (UB) :20 (UB) :23 (UB) 1:01 (6-1-1-1-1) 1:08 (2-2-2-1-1-1-1) 1:22 (2-2-2-1-1-1-1) Definite improvement over last week + 100% effort :20 OHS, 95# :20 Burpee :20 Row rest 5:00 x8 12-8-10 13-8-10 13-8-11 13-8-11 13-8-9 13-8-8 13-8-8 13-8-10 You can see where the wheels started to come off.
A. Speed BS w/chains 12x2 @65% rest 1:00 min Done at 275; felt heavy initially but still felt like I was moving with good rate of force development B. 1 PS every 20 sec for 25 reps @185 First 10 reps felt awesome! Next 10 got sloppier and not as crisp to the point where I actually rested a couple minutes before doing the final 5 because I wasn't liking how they were feeling; video is of final 5 reps
+ 30 min z1 AD 472 cals, HR avg 133, max 141; didn't feel like pushing to 500 today
A. 5 strict pull ups/5 kipping pu/5 ctb x7 sets rest as need Done. Same story as last week (elbow flexors, all of them, got seriously blown up) except that the first couple of sets actually felt really good - shoulda videoed those...here are sets 5 & 6
B. 1 max effort set farmer carry, 140#/per handle 174' (70' lengths so turned twice) and took about 50 seconds; my grip definitely felt the effects of the 7 pull-up complexes + 500 meter row 1:39 pace (terminate set if >.5 difference) rest 2:00 x8 1:39.1 1:39.0 1:39.1 1:39.1 1:39.0 1:39.0 1:39.0 1:39.1 HR avg 149, max 175; usually topped out around 170-172 and recovered to ~130 Much more challenging cardiovascularly and muscularly than last week; who knew 1 second could make such a difference?
A. Front Squat, build to tough single 335, missed 355 B. 30 front squats for time 315# 31:15 done in singles; legs haven't felt completely recovered b/w workouts for several weeks now, I'm able to get through the prescribed work but man it's tough some days and I don't feel like my top-end strength would be there if called upon, for what it's worth C. Reverse hyper 3x10-12 rest 2:00 270x12x3; kept hips on table and spine stationary, big glute pump D. Hanging L raise accumulate 3:00 Done in about 15 min total
10 min amrap 80% 10 PS 75# 10 Burpees 10 pistols 5 rnds + 10 PS + 4 burpee HR 157/166 Tried the straight-line bar path muscle snatch technique on the PS; if I needed to save my legs, that'd be the way to do it
10 min rest
10 min amrap 80% 3 MU 5 Push Press 185 7 Box jumps 30" 400 meter run 2 rnds + 3 MU + 5 PP + 7 BJ + 250m HR 160/170 Running felt okay on my calf but I wasn't going very fast regardless; those PP were tough
10 min rest
10 min amrap 80% 500 meter row 100 ft 2pd farmer carry 5 PS 185 5 OHS 2 rnds even HR 147/162 I think 155-165 would've been sufficient for the PS/OHS...sheesh, what'd you think I am? A grid athlete?
A. 5-8 jerks at 300#, work on timing, no pause in dip Went 7 for 8, missed rep 5 but, go figure, reps 6-8 felt the best of the bunch; quads quite sore from Wednesday which hindered my drive a bit but overall timing felt better (controlled my decent a bit so I didn't disconnect from the bar on the dip)
B. 10 strict hspu for time x6 rest 2:00 :22 (UB) :22 (UB) :27 (UB) 1:51 (5-1-2-2) 1:52 (3-2-1-1-1-1-1) 2:10 (2-1-1-1-1-1-1-1-1) Numbers tell the story here + 100% effort :20 PJ, 185 :20 Burpee box jump 20" :20 AD rest 5:00 x6 PJ-BBJ-AD cals 10-5-12 10-6-13 10-6-12 10-6-12 10-6-9 10-5-9 Sets 5 and 6 had nothing left when I got to the AD; thought I could feels my quads tearing while walking around b/w sets
A. Speed BS w/chains 10x2 @65% rest 1:00 min Done at 275 and 100lb chain at top; pushed for all I was worth on the concentric
B. 1 PS every 20 sec for 15 reps @185 Done; first half of reps felt pretty good and quick then fatigue started to set in for last half and my hips didn't feel as snappy and overall it felt more shaky (see video)
+ 30 min z1 AD Done, 501 cals, HR avg 129, max 144 The 144bpm came at the end as I decided I wanted to hit 500 cals so the last minute or two may have been z1.5 or 2
A. 5 strict pull ups/5 kipping pu/5 ctb x5 sets rest as need Done, worked on speeding up eccentric on kipping despite my firearms blowing up
B. Build to tough 50 ft unbroken farmer walk in 5 attempts Handles +: 160, 180, 190, 200, 200 Grip definitely started to give way on 200lb sets + 500 meter row 1:40 pace (terminate set if >.5 difference) rest 2:00 x8 1:40.0 1:40.1 1:40.3 1:40.2 1:40.1 1:40.3 1:39.6 1:40.1 HR got up to ~157-162 at end of each set and dropped to ~106-108 before starting next set
Final three sets got tough; found myself going out harder and holding on to finish rather than dialing in 1:40 throughout
For time Run 1 mile Row 2k Run 1 mile DNF; had about 400m left and strained my right calf pretty good. Limped my way back to the gym. Had a decent time going: ~7:30 for first mile and similar for 2k and was probably on pace for about an 8 minute second mile. We'll see how it feels with two days off this weekend.
A. Clean and Jerk, build to tough single missed jerk on 295, got 305, missed jerk on 315; legs felt tired
B. 50 strict hspu for time 9:07, previously 10:56; did 5 on the minute all the way then 5-3-2 in last 1:07 + Fran 3:25 (PR is 3:02 from May 2012) 21s UB then forearms BLEW UP after that, they were totally the limiter; thrusters UB, pull-ups were smooth but I could literally feel my hands slipping on the bar and it wasn't because of sweat. After watching video I also noticed how smooth but SLOW my pull-ups are; might have to work on increasing cycle time
12.3 18 min amrap 15 box jumps 24/20" 12 S2O 115/75# 9 TTB 9 rnds + 10 reps, 4 more BJ than last time Goal was 10 rnds and finished fifth round exactly at 9:00 but couldn't maintain; no HR data but felt equally challenging in muscular endurance and CV endurance
5k row for time 17:44.9, HR avg 163, max 177 Previous PR 18:14 from May 2014
Started my kick with 300m left and shoulda started with about 500m to go as I coulda held about 1:40 pace for longer. I got in a zone for this; 1500m easy aerobic warmup followed by :20 fast, :40 easy x4
