July 30th 2011

Tabata Lunge Jumps

Did today and taking Sat and Sun off. Score of 17...got 21,20,17,17,17,17,17,17

-Rest 0 seconds-

50 HSPU for time

*every time you break do 20 sit ups

Did it in 3:31, came down three times so had to do 60 situps. I hit sets of 22, 11, 10, 7

July 29th 2011

10 min run @ Z1

Run 5 x 50m sprint; rest 1 min

Run 4 x 100m sprint; rest 1 min

Run 3 x 200m sprint; rest 1 min

Run 2 x 400m sprint; rest 1 min

Run 1 x 800m sprint

Did it, OUCH...didnt have the best way to time runs but timed the rests and man they got to seem REAL SHORT!

Run 5 min @ Z1

July 27th 2011

A. Muscle Ups- 4 x amrap; rest 2 minutes

B. Pistols- 3 x 15/leg unbroken; rest 45 sec b/w legs

C1. Ring Rows @ 32X2; 5 x amrap; rest 1 min

C2. FLR on Rings 5 x amsap; rest 1 min (front leaning reset, feet should be about 4” higher than rings and you just hold the locked out push up position)

So pushing the training back a day and maybe not this at all. I was set to do this on a tree outback of my Dads on vacation....here is the deal! Sent some stuff including my rings and Progenex in the mail so we didnt have to take it on the plane...USPS lost it.....

July 26th 2011

A1. Power Clean 5 x 5 heavy TnG; rest 10 sec
175, 175, 175, 175, 175x3

A2. KB Swings heavy 5 x 15; rest 10 sec
All sets UB

A3. Bench Press @ bodyweight 5 x amrap; rest 3 min
13, 10, 8, 10, 10

B1. Glute Ham Raises- 3 x 12; rest 1 min

B2. Toes to Bar @ 2121- 3 x 12; rest 1 min

Yep...ouch and the tempo Toe to bar is NO fun!

July 25th 2011

Ok, so this week is a little different. I am at the gym Monday and Tuesday and will be on vacation until next week. Michael has programmed some crazy stuff for me even with no gym to train at until next Monday. I will hit some traditional CF WOD's at CrossFit Ocean City next week!!! Here it is....

A.M.

A. Snatch Grip Dead Lift @ 105%- 5 x 3; rest 90 sec

@170

B. Front Squat @ 31X1; 5 x 3; rest 2 min

185, 190, 195, 205, 205

C. Clean & Jerk- build to heavy Double

205..not happy...didn't feel good in the jerk

D. Split Jerk- 3 x 5 focusing on speed not weight

went with 135 and focused on lockout and foot speed

P.M.

5 sets; rest 6 min

7 Heavy Shoulder to Overhead

3 Rope Climbs

Row 400m

DEATH..

Set 1- 2:20@135 / Set 2- 2:26@145 / Set 3- 2:30@155 / Set 4- 2:25@160 / Set 5- @2:25@160

Kept first 3 sets on row under 1.50 and last 2 under 1.53...feeling better on the rower...not great tho!

July 23rd 2011

Test
10 min to build to 1RM OHS

235

Great session with Michael. Below is his 300lb OHS..a nice PR for him of 15lbs!!!

+
Unbroken 2.0
7 rounds
4 HSPU
5 Squat Clean, 135
6 CTB Pull Ups
7 KB Swings, 2pd

Well this one wasnt very nice but again it was great to have Michael around to push me. Always great to train around great athletes...Thanks for coming Mike!

Time- 11:58

July 22nd 2011

5 sets; rest 4 min
5 TnG heavy Power Clean
6 Bounding Box Hurdles
10 Clapping Push Ups
1- 165/30sec  2- 170/32sec  3- 175/30sec  4-180/31sec  5-190/35sec
Felt good going touch and go with 190...

This was set 4 @ 180


+
5 x 50m sprint; rest 2 min
DONE...Nice and fast...had James doing it with me!!