Oct 11th 2011

Anerobic Lactic Power + Anaerobic Lactic Endurance

A.M.

5 sets; rest 6 min

5 TnG Power Clean

20 sec Airdyne sprint

Weight: 165, 175, 185, 185, 185...Kept feet under me good on first 3 sets and the last 2 reps of the last 2 sets got a little outside but all in all way better form for a Power movement for me. Airdynes...wow...

Set below at 175

P.M.

3 sets; rest 12 min

Row 1000m @ 90%

Times: 3:37.1 (pr) / 3:34.7 (pr) / 3:37.7

Oct 10th 2011

Leg strength +  Anaerobic Alactic Power

A. Back Squat @ 50% + bands or chains (65% w/ no bands or chains)- 12 x 2 on the min fast!
165 plus 4 red bands, felt good and fast

B. Dead Lift @ same %'s as above- 6 x 1 on the min
215 with 2 blue bands..felt good..

C. Heavy Thrusters- 4 x 10; rest 3 min
These hurt... went 135, 140, 140, 140...below is second set at 140

D. L-sit hold- 2 min accumulated
These just hurt, with bad mobility my max is like 30 seconds and downhill from that.

Oct 8th 2011

A1. Bench Press @ 32X2; 5 x 5; rest 20 sec
185, 185, 185, 195, 195...No one to train with so didn't go as heavy

A2. Ring Row w/ weight vest and feet level w/ rings; 5 x 10 @ 32X2 tempo; rest 3 min
All UB...HURT..BAD

-Rest 10 min-

1-5 Snatch Ladder w/ 95# in 5 min

2 Rounds + 1 and 2

Oct 7th 2011

A. Barbell lunges- 5 x 7/leg; rest 4 min
135, 155, 165, 175, 185

B1. Muscle Ups; 5 x 5; rest 20 sec

B2. Sled push; 5 x 25m; rest 3 min
All MU's Unbroken! Video was set 3...

C. 10 min @ Z1 row

Did Airdyne...

Oct 5th 2011

A.M.

A. Snatch- 1RM
170 PR

B. Cl&J- 1RM

C. Dead Lift- 1RM
I don't even want to talk about the rest....felt dissy...and just sucked it up...gotta work!

165...sorry for the f bomb.....

P.M.

3 rounds for time

25 KB Swings, 70#

25 Box Jumps, 20”

Time: 5:29

Oct 3rd 2011

A.M.

A. High Bar Back Squat- build to 1RM
320 (pr)

B. Air Dyne- 10 min @ Z1; sprint 10 sec EMOM
OUCH

P.M.

For Time @ 100%

Row 250m

25 burpees

Row 250m

25 burpees

Row 250m

Time: 4:52

Felt like it was a good time until Jake beat me by  ONE SECOND....DANG IT!! HAHA

Oct 1st 2011

A. Halting Clean Grip DL x 1/Clean Pull x 1; 5 sets; rest 3 min
255,265,275,295,295

B. Power Snatch- build to heavy single
145

C. KB Swings- 3 x 21 w/ 70#; rest 2 min
5:50 w/rest time...all UNBROKEN

                                               D. GHD Sit Ups- 3 x 20; rest 1 min

4:03 w/ rest