10/9/12 - MMM

Tuesday

13 min amrap @80%
Run 200m
16 sandbag walking lunges
16 power clean 95#
Run 200m
10 chin ups
10 hspu kipping

rest 4 min

13 min amrap @85%
Run 200m
16 sandbag walking lunges
16 power clean 95#
Run 200m
10 chin ups
10 hspu kipping

rest 4 min

13 min amrap @90%
Run 200m
16 sandbag walking lunges
16 power clean 95#
Run 200m
10 chin ups
10 hspu kipping

Rest 15 min 

13 min amrap @80%
Airdyne 30 calories
30 double unders
15 back extensions
15 toes to bar
Row 250m
30 double unders
15 hang power clean 105#
15 sit ups

rest 4 min

13 min amrap @85%
Airdyne 30 calories
30 double unders
15 back extensions
15 toes to bar
Row 250m
30 double unders
15 hang power clean 105#
15 sit ups

rest 4 min

13 min amrap @90%
Airdyne 30 calories
30 double unders
15 back extensions
15 toes to bar
Row 250m
30 double unders
15 hang power clean 105#
15 sit ups

2 + 200m + 16 lungs + 16 power cleans + 200m
2 + 200m + 16 lungs + 16 power cleans + 200m + 3 pullups
2 + 200m + 16 lungs + 16 power cleans + 200m + 10 pullups + 3 hspu

Rest 15 min.

1 + 250m + 30 du's
1 + 10 situps
2 + 10 cal

First AMRAP broke power cleans in half. Everything else UB.
Second AMRAP broke power cleans in half. Everything else UB.
Third AMRAP all UB.

4th AMRAP broke t2b in half, hang cleans in 3 sets, everything else UB.
5th AMRAP broke t2b in half, hang cleans in half, everything else UB.
6th AMRAP all UB.
Whoa. Long day. I'm smoked. These amraps were easier than last week 
to me in the sense that there was so many movements.
Easier for me mentally. It was just really long today. Body is sore from yesterday.
Took a while to get moving. The first and third AMRAP were the most difficult.
The weather is starting to change so I might have to start knocking these sessions out earlier.

Summary: Monday & Tuesday
45 Squat Snatch @ 165#
90 CTB Pullups
45 Burpees

Run - 3400m
Lunges (w/50# sandbag) - 144
Power Clean (95#) - 144
Chin ups - 73
HSPU's - 63

Airdyne - 190 calories
Double Unders - 360
Back Extensions - 90
Toes to Bar - 90
Row - 1500m
Hang Power Clean - 75
Situps - 70

10/8/12 - Training

Monday
On the min for 30 min:
Odd- 3 squat snatch 165#
Even- 6 CTB chin ups + 3 burpees

Done. Easy. Felt good today.
Easy effort. Butterfly ctb all pullups. Starting to feel really smooth.
All snatches tng. Long day tomorrow. Here we go!

10/6/12 - Training

Saturday
Airdyne 10 min z1
+
Airdyne 5 min @85%
Rest 3 min
x8
(rest 8 min bw sets 4/5)
+
Airdyne 10 min z1

104
104
103
104
Rest 8 min
105
107
105
108

Slowing feeling better on this guy. Set 7 was the hardest. I start playing mind games during these long intervals. Getting more and more comfortable and holding the constant pace/burn.

I'll make my self count 20 revolutions per leg or something along those lines. The longer I go without looking at the clock the better it feels. I have learned, on the rower as well, staring at your ave/pace slows you down.

Sad, sad day. Unfortunately the airdyne I always ride broke. At the very end of interval 6 the left handle and foot peg sheared off. Luckily we have another but it's no gem either. Time to start shopping.

10/5/12 - Training + Test

Friday
AM
A. Squat clean from high blocks 1, 1, 1, 1, 1; rest 2 min
275,285,295,295,305
Never cleaned from high blocks like this. Loved it. I feel like this part of my pull is my biggest weakness. Felt I could have gone heavier but didn't want to end up maxing out.

http://www.youtube.com/watch?v=LiJsHWQATtA

B1. Close grip bench press 6, 4, 2, 6; rest 2 min
225, 245, 275, 235
These weights were perfect. Pressing felt good. 

B2. Bent over barbell rows 5, 5, 5, 5; rest 2 min
185, 195, 205, 215
Felt good.

C. 1 1/4 front squat 3, 2, 1, 3, 2, 1; rest 2 min
265, 285, 315, 275 (did 5 by accident? For some reason I had set of 6 in my head), 315, 325
These were really tough. Very akward. Watching the video, I hate my positioning in the front squat. I would like to get my shins a little more perpendicular.

http://www.youtube.com/watch?v=psBVqi12FLg

PM
"Christine"
3 rounds for time:
Row 500m
12 DL bwt
21 box jumps 20"

7:40, :18 pr
Compared to 6/8/12, 7:58
http://www.youtube.com/watch?v=q7O9QqaIZj4&feature=youtu.be

Felt fantastic. Row was much stronger this time as well as more aggressive transitions between movements.
Averaged a 1:40/500m pace. Felt strong. Also felt fine when I was finished. Last time I was wrecked. Felt like I could have rested 10 min. and done it again. Feeling good.

10/3/12 - Swim + Recovery/Skill Session

Wednesday
AM
Swim 30 min continuous

10 min. of stroke/tech drills
10 min. of flip turn practice attemps
10 min. of bilateral breathing. 

This felt great today! Swam around 300-400m non stop breathing every 3rd stroke.Felt awesome. Getting pretty comfortable with this. 

PM
60-75 min skill session

5 min. Airdyne
10 min. free standing handstand practice.
5 min. run
10 min. rev. shot practice - using 8# ball slam ball
5 min airdyne
10 min. triple jump drills - no full efforts, broad jump + 3 single leg jump on same leg
5 min. Airdyne
10 min. OHS/Should mob - Duck walks forwards and backwards with a barbell
5 min airdyne
10 min. flow work/bridges/stretching

10/2/12 - MMM

Tuesday
12 min amrap @80%
Run 400m
15 power clean and jerk 95#
10 ghd sit ups
10 ring dips

rest 4 min

12 min amrap @85%
Run 400m
15 power clean and jerk 95#
10 ghd sit ups
10 ring dips

rest 4 min

12 min amrap @90%
Run 400m
15 power clean and jerk 95#
10 ghd sit ups
10 ring dips

Rest 8 min

12 min amrap @80%
Airdyne 30 calories
15 DL 155#
15 DB push press 30#
35 double unders

rest 4 min

12 min amrap @85%
Airdyne 30 calories
15 DL 155#
15 DB push press 30#
35 double unders

rest 4 min

12 min amrap @90%
Airdyne 30 calories
15 DL 155#
15 DB push press 30#
35 double unders

3 even

3 + 125m

3 + 100m

2 + 1 Double Under

3 + 17 calories

3 + 30 calories

Today was tough. The first amrap got my breathing pretty heavy. I subbed v-ups for ghd's. Lower back/spine is pretty tender. Clean and jerks got better each round. Took a bit to get the breathing right.
Running did not feel great today. Felt a little zapped from yesterdays session. Looking forward to a good swim tomorrow.

Summary:
2.2 miles
135 clean and jerks
90 v-ups
90 ring dips

317 calories on Airdyne
135 deadlifts
135 push press
281 double unders

10/1/12 - Training

Monday
A. TnG squat clean 3, 3, 3, 3, 3, 3, 3, 3; rest 90 seconds (increase
weight per set)
205, 215, 225, 235, 245, 255, 265, 285
Felt awesome. Should have started heavier and made smaller jumps. 285 was the only set I started to slow. Fired up today. 

http://www.youtube.com/watch?v=zk2mAhsMgAk

B. 4 muscle ups on the min for 12 min
Did 4 for the first six minutes, then 5 the last six minutes.
Felt good today. All sets unbroken until last set. 3/2 but finished within the minute. 50 Total

http://www.youtube.com/watch?v=aq9KCBuMzOA&feature=youtu.be

C1. Thrusters 7 unbroken @155# x4; rest 90 seconds
Done. Easy. Hips were a little tired.
C2. GHD sit ups 21 unbroken x4; rest 90 seconds
These started to hurt my lower back after the second set. Hyper extending was really irritating my spine. Switched to toes to bar Sets of 21 unbroken.

I think all the hyperextending from the muscleups wore out my back a little bit. Plus our GHD machine is a piece of shit. It's not very comfortable. Going to play it out tomorrow on the GHD's during the map session.