7/10/12 - Training

10 min amrap @80%
Run 200m
5 hspu
10 box jumps 20"
Rest 5 min

10 min amrap @80%
Row 250m
7 ring dips
21 double unders
Rest 5 min

5 min row @80%
Rest 10 min

10 min amrap @80%
Airdyne 20 calories
5 burpes box jumps 24"
Rest 5 min

10 min amrap @80%
Run 200m
10 chin ups
10 ghd sit ups
Rest 5 min

5 min airydne @80%

8 rounds
5 + 11 Double Unders
1333m


6 rounds
6 rounds
90 cal


Felt pretty good today. A little sluggish towards the end. Last airdyne was crappy. Legs were tired.




Compare to 6/19/12

7+10m
5 + 7 ring dips
1314m


5 + 15 cal
6 + 10 pullups
93 cal

7/7/12 - Training

Airdyne 10 min z1
+
Airdyne 5 min @85%
Rest 3 min
x4
+ (take bcaa + carbs )
row 5 min @85% for meters
Rest 3 min
x4
+
Airdyne 10 min z1

Averaged around 95 cal.
1150-1250 cal/hr pace
+
Averaged around 1300m
Rows felt aweful.
Very uncomfortable today.

7/9/12 - Training

A. Squat snatch; 20 reps for time @77% 1rm
205#, 5:50
5 the first minute. Felt good. Just didn't go fast enough.
Not very happy with time. Kept worrying about missing a rep and moving the bar around. Slower than last time. Felt easy though. 

7/9/12: 5:50

http://www.youtube.com/watch?v=GdPjKOm4NUo&feature=youtu.be 

2/14/12: 5:47

http://www.youtube.com/watch?v=4vCxy_8jqEY&feature=plcp



B. 20 sets of 5 unbroken CTB chin ups for time (only unbroken sets count)
8:10 ?!? Jeez
Pulling was pretty tired after the squat snatch.
All kipping. Pullups felt tough today.

A little frustrated with the times today. Feel amazing, just expected to crush the old time of the 20 reps. Further motivated. Onward.

7/6/12 - Training + Testing

AM
A. TnG power clean 5, 3, 2, 5, 3, 2; rest 3 min
225#, 245#, 265#, 245#, 265#, 275#
All felt good. Could have gone a little bit more. 


2nd wave:
245# x 5
http://www.youtube.com/watch?v=N1B3GiHRlZw&feature=youtu.be


265# x 3
http://www.youtube.com/watch?v=P28_EABGHM4&feature=youtu.be


275# x 2
http://www.youtube.com/watch?v=tb-eOoxb_2E&feature=youtu.be

B. Snatch balance 5, 5, 5; rest 3 min
185#, 205#, 225#
Felt ok.


225# x 5
http://www.youtube.com/watch?v=znvUKZ5K6eE&feature=youtu.be

C. Split jerk 3, 3, 3; rest 3 min
275#, 315#, 325#
A little tired at this point. Felt pretty good though.


315# x 3
http://www.youtube.com/watch?v=-eQVBXRIM3o&feature=youtu.be


325# x 3
http://www.youtube.com/watch?v=zk-PqtMeUzU&feature=youtu.be






Ready for later.


PM
5 rounds for time:
Row 1000m
15 COVP Chin-ups
15 Thrusters - 75lb
15 Burpees

34:25
Rows b/t 1:55-2:00, First round closer to 1:52, last round closer to 2:00

1 - Pullups UB, Thrus UB, Burpees steady
2 - Pullups 10/5, Thrus UB, Burpees steady
3 - Pullups 5/5/5, Thrus 10/5, Burpees steady
4 - Pullups 5/5/5, Thrus 10/5, Burpees steady
5 - Pullups 10/5, Thrus 10/5, Burpees steady

Felt pretty good. Pushed hard on last round. Recovered fast. Never felt so comfortable going this long. Started breaking the movements to keep the rest short.

7/4/12 - Training

Swim 500m @90%
Rest 5 min
x3

PM
115 min z1/skill session

Swam 500m;
Rest 5 min
Only had enough gas for 2 sets.
Getting better though. Felt much more comfortable.
Just got the book Total Immersion.

Rest 3 hours 

Played in the gym for a while.
Messed with the Indo Board
Handstand walks
Levers on rings
Pistols
KB Juggling

7/3/12 - Training

12 min amrap @80%
Run 400m
10 toes to bar
10 back extensions
Rest 5 min

12 min amrap @80%
Row 500m
12 ring push ups
24 double unders
Rest 5 min

12 min amrap @80%
Airdyne 20 calories
10 OHS 95#
7 burpee pull ups
Rest 10 min

x2


4 + 3 t2b
4 rounds even
4 round even

Drank some gatorade.

Next run was tough. Legs were slow.

4 + 40m
4 + 66m
4+ 2 cal

This was tough today. Long intervals.
Doubling the mono's was difficult.

7/2/12 - Training

A. Squat clean; build to a moderate effort single in 3 attempts
255#, 275#, 295#
Felt easy.
B. Jerk from blocks; build to a moderate effort single in 3 attempts
225#, 275#, 315#
Felt easy as well.
+
For 24 minutes:
On the even minute- 5 TnG DL 335#
On the odd minute- 5 TnG shoulder to OH 185#
Done. Easy. Actually felt the best the last 5 rounds.
No problems with my back. Pretty happy with how I felt.