Training August 11th- Aug -13th.

13th

AM

7 sets @ 97%:

10 Thrusters @ 115lb

10 sec Airdyne

Rest 8 x work time

*Increase Airdyne by 2 seconds every set

All thrusters unbroken.

cals per set.   10,12,14,14,15,18,18. 

This wrecked me. I was not feeling well for 25 mins after. Not sure if it was because I did this fasted or this is just how I feel after these type workouts.

PM

10 minutes of work @ 75% effort:

25 double unders

10 walking lunges

--5 min recovery

10 min @ 75%:

Row 300m

10 box jumps - 24" - step down

--5 min recovery

10 min @ 75%:

Airdyne 15 cals

15 Russian KBS @ 24kg

13 rds
5 rds plus 300m plus 1 box jump
7 rds plus 10 cals

12th

A. Push Press @ 11X1, 3-2-1-3-2-1, 5 min - second wave should be 1-2% heavier than 1st

B1. CGBP with Chains @ 20X1, 2-3 reps x 5 sets, 10 sec - 90% effort per set

B2. Muscle-ups, 5 unbroken x 5 sets, 4 min

C. Kipping HSPU to depth, 2 unbroken per minute for 20 minutes

D. Seated DB External Rotations @ 6010, 4-6/arm x 3 sets, 30 sec b/t arms

A. 185,205,220    190,210,225(f)   Not much pop here today. 

B1. all sets with 38 lbs of chains in addition to weight listed. 155,165,175,180.

B2. unbroken

C. first 7 sets off of 2" plate. last 9 off of 3" plate.  Was short on time this morning so cut this to 16 sets. 

D. 15 lbs.    5,6     5,6   4,4.   Not good with this at all. This is a real weak spot. 

11th

A. Standing Triple Jump, 1 max effort rep x 5 sets, 2 min - have a good warm-up before hand

B. Back Squat with Chains @ 20X1, 3-3-2-2-1-1, 5 min

C. Squat Clean Cluster, 1.1.1.1.1 x 3 sets, 5 min - 80% effort 1st set, 90% effort 2nd set, 100% 3rd set

D. Barbell Forward Lunges @ 10X0, 6/leg x 4 sets, 1 min b/t legs

A. 24'8" , 25', 25'3", 25'3', 25'9"

B. all sets with 38 lbs of chains in addition to weight listed.  245,260,275,280(1), 290,290.  I was wondering why weights that should have felt fine felt super heavy. I filmed my last rep and stayed intentionally high. I was still well below parallel. I was going A2G on the others which explains why it felt so heavy. 

C. 185,205,225 (bout 12s between rep 4 and 5 here)

D. 165,185,195,205.   Can start heavier here next time.