2/22/12 - Double (MAP Training + Testing)

will

part 1:
run 5 min warm up, then...
Run 30 sec @ 90% aerobic
Run 20 sec @ 50% easy pace recovery x 20;
Run 5 min cool down

5:45 AM Fasted
Done on tread mill because of thunderstorm. This turned out great for the session we had. I loved the consistency. I was able to keep the same pace for all 90% & 50%. It was more like run at 90% for 30 sec, then slow down to 50% and then speed back up to 90%. By the time I slowed down and speed up 20 sec was gone.

Tried to pace with gf Brandi Bonifay who runs like a freakin gazelle. I've realized I need someone to chase/pace to get the most out of these MAP sessions. Huge help. Trying to keep up with Shep yesterday too was pretty fun.

Grateful for the training partners I have.rest 6+ hours

part 2:
3 rounds for time all out:
10 FS from ground - 175#/120#
10 burpees
10 CTB chin ups

3:01 All UB. Regular Kip CTB Pullups. Probably would knock off 20 seconds if I could butterfly. Felt good today. I could see around 2:40 on this one in prime shape. Don't feel very fast right now.

http://www.youtube.com/watch?v=EvFtRPRVzH8&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp

1/12/12 - Testing

will

For time:
135 pound Front squat, 8 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
20 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep

3:25, felt good. Had the fran cough a little afterwards but recovered fast. This was really fun. Only done a few testers with rope climbs before.

OOPs! just realized I did an extra rope climb.

Vid:
http://www.youtube.com/watch?v=DkuBqDWObqQ&feature=youtu.be

To all who received him, to those who believed in his name, he gave the right to become children of God.

- John 1:12

12/14/11 - Double Training

will

part 1:
AMRAP Double Unders in 15 min
(every time you break perform 15 sec L sit in rings unbroken)
797 du's. Sets were: 130, 137, 68, 78, 100, 6 (oops), 110, 78, 90. Probably try for sets of 100 next time. Breathing was fine. Around 80-85%.

rest 8 hours

part 2:
A. Front Squat - 3,3,2,2,1,1; rest 6 min

325#, 325#, 345#, 354#, 355#, 360#
B. Pronated Chin Ups Strict - 1/3 BWT amrap @ 2010 x 3; rest 2 min

Used 65# 3, 3, 2

11/26/11 - Training

will

A1. Front Squat @ 30X0; 2-3 x 5; rest 20 sec  315# All sets. Really tough with rx'd tempo.
A2. 30 unbroken chin ups; rest 6 min x 5 All UB, butterfly. Felt fast and light. Happy with this.
http://www.youtube.com/watch?v=QxglRkznnec&feature=youtu.be

Messed around with some double unders directly afterwards to feel out the new rope with fat and swollen forearms. The larger handles really help when you grip is fatigued. RX Jump Ropes makes a really good rope.

http://rxjumpropes.intuitwebsites.com/ Did a set of 50 UB, and 2 sets of 100 UB, then practiced a few triple unders. I'll have them soon. Good training session today. Gym was packed and saw several new faces.

"No other structure can replace the family. Without it, our children have no moral foundation. Without it, they become moral illiterates whose only law is self."

-Chuck Colson