Aug 31st 2011

4 sets; rest 4 min

3 Hang Power Clean heavy

6 Box Hurdles

9 Burpees AFAP
Sets 1: 175/31sec 2: 185/33sec 3: 195/33sec 4: 200/36sec
Felt great!!!

@195

+

4 sets; rest 4 min

3 Hang Power Snatch

Row Sprint 25 seconds

Weights- 115, 125, 135, 140
Avg. pace- 1:35, 1:34, 1:32, 1:32

@135
Post Nutrition- 40P, 50C

Aug 30th 2011

A.M.

10 min Run warm up (include hip mobility/ankle mobility)

Run 3 min @ 90%

Run 3 min @ 50 % x 3

Run 1 min @ 90%

Run 1 min @ 50% x 3

Run 30 sec @ 90%

Run 30 sec @ 50% x 3

Run 10 min cool down

I felt pretty good this morning. Mentally the 50% parts got to me and I did some walking but the 90%'s felt great and as I got into the 1 minute and 30 second ones I spent more time in a run @ 50%.

Post Nutrition- 20P, 40C

P.M.

 A. Tall Jerk- 3 x 3; rest 90 sec (focus on foot speed)
@95

B. Power Jerk waveload- 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 2 min (get heavier each set and each wave)

135,145,155 / 155,165,175 / 165,175,180

Bad at this, mobility issues I believe.

C1. Ring HSPU- 3 x amrap; rest 10 sec
7,7,6

C2. Back Extensions- 3 x 25; rest 2 min

Sets all took 1:12

Post Nutrition- 40P, 45C

Aug 29th 2011

A1. Front Squat @ 32X2; 5 x 4-6 reps; rest 2 min
165x6, 185x6, 195x5, 195x5, 205x4

A2. Pronated Strict Pull ups weighted @ 22X2; 5 x 4-6 reps; rest 2 min
35x6, 35x5, 35x5, 35x5, 35x5

B. Barbell Lunges @ 31X1; 3 x 7/leg; rest 3 min
95, 105, 115

C. Toes to Bar- 4 x 15; rest 60 seconds
20 seconds each set UB

Post Nutrition- 40P, 20C

Aug 27th 2011

Power Snatch 1RM
155 PR

150...
Dead Lift- heavy single (if feeling good go for 1RM)
Felt really bad...got it my head. Back hurt a bit...only went to 365...

5 sets; rest 2:1
15 Wall Ball 25#
15 SDLHP, 95#
15 Cal Row

Set Times= 1-1:50, 2-1:50, 3-1:50, 4-1:58, 5-1:50

All WB UB, 4 sets of SDHP UB

Aug 26th 2011

A. Split Jerk Cluster 2.2.2 x 4 sets; rest 4 min (rest 10 seconds b/w each 2, use blocks)

165, 185, 195 ...205 for 2 + 1....shoulders didn't lockout

Set @ 185

B. 15 rope climbs @ 20" for time w /20lb vest
 8:21..this was rough with a vest...Arms and grip!

+
3 sets; Run 800m; rest 3 min

3:11, 3:09, 3:05

Very happy with the runs!!

+
100 abmat unanchored sit ups for time

Kind went for pacing since I usually DIE in sit-ups..

3:59

Aug 24th 2011

A. Power Clean- build to heavy double

215

+
6 sets; rest 6 min
30 sec Cl&J @ 135#
30 sec KB Swings @ 70#
30 sec Box Jumps @ 30"
30 sec Burpees

Set 1- 7, 12, 10, 10
Set 2- 7, 12, 10, 11
Set 3- 7, 9, 8, 8
Set 4- 6, 11, 8, 8
Set 5- 7, 10, 9, 9
Set 6- 7, 8, 10, 9

Totals- 41 C&J / 62 KBS / 47 BoxJ / 55 Burpee

Aug 23rd 2011

A.M.
A. Close Grip Bench Press (14") build to 1RM
245

B. Close Grip Bench Press @ 30X1- 3 x 10 reps; rest 2 min
165, 175, 175

+
Row 2k for time
7:28.3 PR

P.M.
A. Muscle Ups- 3 EMOM 10 min
All Unbroken

B. 10 Pull Ups EMOM 10 min
All Unbroken, went between skinny and fat bar each set and did a very minimal kip that added speed to it. Each set of ten was 11-13 seconds!

+
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders

Well that was worse than it looked...500 Double unders...yum! I messed up 4 different times but all in all felt OK..... took about 12 minutes.