Monday 150921

A. Front Squat, 5x5, 30X1, rest 3:00
275 across, this was BRUTAL, past rep of each set was real rough

+
50 FS @ 225 from floor
6:20; 10 outta the gate then 5's the rest of the way
+
B. Hanging L raise accumulate 3:30
Done, :10 at a time

Saturday 150919

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

Friday 150918

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.

Wednesday 150916

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

Tuesday 150915

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?

Monday 150914

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

Saturday 150912

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?