5/8/11 - Testing

As many 1-5 CTB chin ups ladders in 7 min (5 rounds + 4 Pullups + 2 Squats, Pullups felt terrible. Felt slow in general.)

(you must perform 5 air squats b/t each rep; i.e. 1 CTB chin up, 5 squats, 2 CTB chin ups, 5 squats...up to 5, then start at 1 again)

rest 20 min

As many sets of 25 unbroken Double Unders in 7 min (11 Rounds + 25 Double Unders. Broke 1 round. Felt fast and easy, even with the jacked up GHD I was using.)

(you must perform 5 GHD sit ups b/t each set of 25 unbroken DU's; if you break the DU's, start at 0 again)

5/7/11 Double Testing

AM:

A. Clean Grip Dead Lift - build to a tough 3 in a few sets Stopped at 345#. Form felt good but weight felt heavy. Wanted to really focus on a tight starting position maintaining a tight back.

+

for time:

10 burpees

15 KBS - 2pd

10 burpees

12 KBS - 2pd

10 burpees

9 KBS - 2pd

10 burpees
2:14 Felt great. Didn't start burning until third set of burpees. Didn't slow down until last set of burpees.

Rest 2 Hours:

Five rounds for time of: 
155 pound Thrusters 5 reps
5 Muscle-ups
Run 400m
No time today.

For am I now trying to win the favor of people, or God? Or am I striving to please people? If I were still trying to please people, I would not be a slave of Christ.   Galatians 1:10

5/6/11 - Rest/Recovery

Recovery Swim. Did some easy 25's and 50's with a little hypoxic training. Ready for tester tomorrow.





"Comparison is the root of all feelings of inferiority."
-James Dobson

5/5/11 - Recovery

5 dead hang to inverted rest 1 min x 5

+

TGU - 50 reps slow and steady light Used 35# took about 12 min. 

+

HSPU practice - 10 min
Did an amrap of :
1 x Ring HSPU
1 x Parallette HSPU
1 x Depth Challenging
1 x Wall Facing
Just moved slowly from one to another.

Strength/Recovery

Going to follow Big Dawgs for the rest of this week.


A. build to a tough 3 in the OHS with perfect form and speed
Hit 255# easy, went for 295# and hit the first then lost it. 295# is a 1RM PR though.
B1. wtd supinated chin ups - 2-3; rest 10 sec 70#
B2. pronated strict chin ups x 8; rest 10 sec UB
B3. CTB chin ups x 12; rest 4 min x 3 UB
C. AMRAP Burpees in 20 sec all out; rest 1:40 x 3 12 for all sets, felt slow today. Shoulders hurt.

5/3/11 - Recovery

A. Dead Lift - 50% of 1RM on weekend; 8 sets of 2 @ 11X1; rest 30 sec
250 - fast and easy
B. Bench Press - 5,5,5; rest 2 min - only last set tough
185,225,255
C. Hang Power Clean x 2/Push Press x 2; rest 1 min x 6 - work on tech, not weight
185#
D. Double Under Horse - Every starts at the same time. First person to break gets a letter. Pretty fun game.

4/30/11 - Spartan Race + Training/Testing

AM:
Spartan Race
Took over 50:00! Awesome Race! Really fun obstacles. Big thanks to Ben Killary who helps run the race!

Noon:
A. Power Clean: 1x5sets @ 80%; rest as needed
Used 245#. Felt good. Took hips a few sets to wake up.
B. Bench Press: 2 x 10sets @ 185#; rest 45 sec.
Fast and easy.
+
5 Rounds for time:
10 Ring Dips
15 Box Jumps (20" by mistake)
20 KB Swings 1.5pd
6:05 All UB
+
10min. AMRAP Strict Muscleups
BP and I did singles back and forth. Probably got 25-30 each. Focused on strict pull with hollow body and externally rotating the shoulders at the top.


Split jerk from a few days ago.
http://www.youtube.com/watch?v=TWTyhBPkPAI
Going to take 2-3 days off to fully recover. Looking forward to coming back 110%.


"Faith is the belief that God will do what is right." 
-Max Lucado