Tuesday 150630

10 min amrap @85%
2 Strict hspu
8 KBS 1.5 pd
16 cals AD

rest 10 min

10 min amrap @85%
5 ring dips
10 Box Jumps (Step Down) 20"
250 meter row

First piece: 8 rnds + 4 reps; HR avg 154, max 171
Second piece: 5 rnds + 5 dips + 10 bjsd + 80m; HR avg 162, max 172

These were perfect MAP sets for me: sets of each movement were small enough that right as I started to fatigue a given movement I'd be done and on to the next thing; HSPU only started to get hard on final few rounds. I did notice that the box jumps really spiked my heart rate and then it actually came back down while rowing.

Monday 150629

A. Back Squat, 3x6 3x5 @32X1, rest 2:00
275-285-295; last set pretty tough; I made a total brain fart that I didn't realize until about an hour after the workout when it occured to me that I only did 5 reps per set rather than 6, man, rookie mistake; do whatever you want with that info Reed

B. EMOM for 10 minutes, 3 Hang Squat Cleans @205#
Done, got hard at end but not miserable

C1. Scap Pullup 10 reps x5, rest :30
C2. Wall Facing Scap Push up 10 reps x5, rest :30
C3. Side plank :30/side x5, rest 4:00
Done, nothing significant to note

D. Accumulate 2:00 tucked front lever not for time
Done, :15 at a time, pretty sure my hips were a touch higher than my shoulders which made it a bit easier, lats and abs got equally tired

Saturday 150627

90 min amrap
1200m row
250 m Farmer's Carry, 2/1.5pd/hand
15 Wall Walks
42 DU

4 rnds + 1200m + 100m
HR avg 125, max 152
This is a farmer carry/walk walk workout; everything else was easy, relatively

Friday 150626

A. Power Snatch, build to max
215; caught 220 in squat snatch


B. Push Press, build to max
250; pretty ugly though, my midline gave way and I felt my back hyperextend pretty good


C. Split jerk, build to max
315; thought I was gonna be done at 285 but then hit 295 and then added 5lb from there until 315; I felt stronger and faster on that movement than I have in a while
 
+
"12.3"
18 min amrap
15 box jumps 24/20"
12 S2O 115/75#
9 TTB
9 rnds + 6 reps
Best I've felt on a metcon in all 2 weeks of testing, felt a good balance between cardio respiratory endurance and muscular stamina; didn't wear the HR monitor but felt like it was high throughout and then peaked at the end

Wednesday 150624

A. Deadlift, build to max
405, bailed on 455 (see below), probably could've done it but decided it wasn't worth it as I did 515 on May 20 and that's where I hurt my back; admittedly I'm still a bit gun-shy

 
B. 500m row for time
1:25.3, drag factor: 130
PR is 1:25.0 so I'll take it; I actually felt pretty good on this, may pace didn't slip above 1:25 until the final 150-200m

+ 
20 min amrap 
20 thrusters 135/95# 
20 pull-ups 
20 burpees
3 rnds + 30 reps; HR: avg 154, max 174
Just felt fatigued overall; maybe need more carbs early in day before workout

Tuesday 150623

A. Close Grip Bench Press, build to max 
280, miss 285 

B. 1 set amrap at 85% of A at 30X0 
4@240
 
C. Powell Raise, build to 8rm 
17lb both sides 

+ 
10 rounds for time 
500m row 
10 burpees
25:35
HR avg 163, max 177
Felt really steady, rows at ~1:55, legs ok, breathing not bad, maybe coulda pushed pace a bit more on row, burpees were pretty quick throughout

Monday 150622

A. Squat Clean and Jerk, build to max, find squat clean 1rm if you fail the jerk 
C&J: 275 (miss 295)
Clean: 305; legs felt weak overall

B. Front Squat, build to max 
345

C. 50 strict HSPU for time
10:56, I think my previous best was between 11-12 min

+ 
2k row for time
6:49.2
HR avg 159, max 175
Drag factor 133; damper may have been a bit too high, felt kinda heavy, next time go for drag factor ~125

Saturday 150620

For time:
250m row
15 KBS 2/1.5 pd
25 Burpees
15 KBS
250m row 
rest 12:00
x3

4:19, avg HR 155, max HR 169 
4:19, avg HR 161, max HR 171 
4:13, avg HR 160, max HR 173 

Didn't feel a drop off during sets, just felt like my peak power had a governor on it; sped up burpees on last set to make up the 6 sec difference

Friday 150619

A. 30 Muscle Ups, two scores, largest ub set and total time
10 UB, 6:38 overall; lockout got really tough, the 10 UB at the beginning really gassed me, I think had I not done that I could've gone sub-6
 
B. Rear Foot Elevated Split Squat, build to 8rm/leg
75lb/hand, that was pretty miserable
 
+ 
1:00 AD for max cals
48 cals, felt like I hung on fairly well just couldn't spin it any faster

Wednesday 150617

A. Power Clean, build to max in 8 min, rest 3:00 until B 
285, ties PR and it wasn't ugly
 
B. 8 min amrap at 90% of A 
25@255, I believe my previous best was 19 @same weight
 
+ 
10 min AD for max cals
263 cals
HR avg 165, max 177
leg stamina was limiter until final 2 min when breathing finally got uncomfortable 
splits every 2:30: 67, 64, 63, 69 cals

Tuesday 150616

A1. Press, build to max
195, missed 200
 
A2. Weighted Pull Up, build to max
221BW + 75lb = 296lb total

B. 20 sets of 5 ub chest to bars for time, 10 min cap
90 in 10:00, 50 in 4:00; grip ok but lost pulling strength, butterfly rhythm got lost on last half of reps 

+ 
3 rounds for time 
25 KBS 2/1.5 pd 
25 Burpees
9:38, felt heavy and slow; KBS: UB, 15-10, 15-10

Monday 150615

A. Snatch, build to max
255, miss 260 behind; felt very good about this, all things considered with the back and all

 
B. Back Squat, build to max
365, missed 405; probably a little tentative but legs didn't feel strong either, wasn't really wanting to push this right now


C. 20 Squat Snatch for time at 77% of A
6:30 @195, leg/squat stamina limiter


+
Karen
6:40, and it destroyed me; squat stamina just doesn't seem to jive with my high top-end strength