Training July 11th, 2012

3PM

A. Push Press, build to a tough single

B1. HSPU to depth @ 20X0, 2-3 reps x 10 sets, 1 min - increase difficulty where posible

B2. Wtd Wide Grip Pronated Chin-ups @ 30X0, 2-3 reps x 10 sets, 1 min - not 100% effort per set, just tough every set

C1. Kipping Ring Dips, 10 reps x 5 sets, 1 min

C2. Strict Knees to Elbows, 10 reps x 5 sets, 1 min

A. 225.   missed 230. My pressing sucks. 

B1. 2" all triples. 

B2. +50 lbs.  first 8 sets x3. last two x 2. 

C1. unbroken.  Added ~10 lbs of chains around neck for last two sets. 

C2. complete

7 PM

10 x 45 sec Row @ 85% effort/45 sec Row @ 50% effort

3875 total meters.  first 2 sets ~1:32/500m and 2:15/m.  middle sets ~1:35/500m and 2:25/500m.  last few sets ~ 1:37/500m and 2:35/500m.   Not very consistent rows were all over the place.   Not sure if these should be consistent or if some drop off is expected. 

My low back and ass got tight. I've heard plenty of people mention this before but it has rarely happened to me.  Not much of a warm-up before jumping in so I figure thats what it's from. 

Training July 10, 2012

A. Front Squat with Chains @ 20X1, 2-3 reps x 5 sets, 4-5 min

B. GH Raises @ 20X0, 6-8 reps x 5 sets, 2 min

C. DB Split Squats @ 30X0, 6-8/leg x 3 sets, 1 min (1 min b.t legs) - rear foot elevated

D. Airdyne Sprint 10 sec ALL OUT every minute for 10 minutes

5am

A. all sets with 38 lbs of chains added.  225,235,250, 255(1, way too fast on descent and got buried in the bottom on 2nd rep), 255(2)

B. 45,45,45,45(7)

C. left leg first  75x8,8 75 x 8,7  75x 8,6.  Now that I know right leg is weaker (mainly due to knee pain) I will do right leg first.

D. 16,15,13,13,13,13,12,12 - had to stop here for emergency bathroom break. Meal at 720p the night before was asking out. This happens on occasion for me. All calories with rollover. 

July 8th, 2012

Boilermaker 15k road race.

1:19.06.   

July 7th, 2012

July 7th, 2012 - globo gym

A1. Thrusters @ 20X1, 4-6 reps x 4 sets, 2 min

A2. Wtd Supinated Chin-ups @ 30X0, 4-6 reps x 4 sets, 2 min

B1. Romanian Deadlifts @ 30X0, 8-10 reps x 4 sets, 2 min

B2. Wtd Bar Dips @ 30X0, 5-8 reps x 4 sets, 2 min

A1. 155,165,175x5, 175x5  - had to be cautious with weight so didn't try if I wasn't sure.

A2. 50 lbs x5   for all four sets.  

B1. 255,275,295x8, 295x8.    Used straps for last 3 sets. 

B2. 50 , 60x7, 60x6, 60x6

First time at a glbogym in 4 years.  Oh god the things I saw were downright scary. Crossfit gets a bad rap for some things (rightfully so at times) but this stuff ranged from funny and completely useless to scary and likely to result in serious injury. Of course some of the stuff we do injury occurs but at least there is some benefit typically. 

July 6th , 2012 training.

 July 6th 

 6:40 AM

5 x 18 sec Sled Sprint ALL OUT @ 50% BWT on Sled, 4-5 min b.t sets

+

5 x 35 sec Row @ 500m PR, 4-5 min b.t sets

+

3 x @ 95-97%:

15 touch n go Power Clean @ 115lb

15 Burpees

Rest 6 min b.t

sled sprints w/ 100# attached.  100 yards, 97,95,90,92 yards.  


~12 minutes rest to load sled back into car and drive 0.5 miles home. 

row sprints.  214m, 215, 214, 209,209.  first three were at or under 500 PR (1:21.7). Last two were at 1:23.7. pace. right quad was throbbing getting tight by end.


~12 minutes rest for bathroom break and to make sure I was still alive.  

58s,61,61. grip was throbbing something fierce after sets 2 and 3. really really achey. I went right from front rack to ground on all PC hoping to save grip, since last time same thing happened, but still had intense aching in grip. 


These sessions are BRUTAL.  Leave me whipped halfway through and wanting a nap after. Really wiped out after. I think this is where I can make some improvement though so I am pushing through. 

Training July 5th, 2012

July 5th, 2012  5AM.

A. Push Press @ 11X1, 2-3 reps x 4 sets, 4-5 min

B1. Back Squat with Chains @ 20X1, 3-5 reps x 4 sets, 2:30 min

B2. Wtd Pronated Chin-up Cluster @ 21X0, 1.1.1.1.1 x 4 sets, 2:30 min

C. OHS @ 33X1, 4-6 reps x 3 sets, 3 min

D. One Arm KB Rows @ 20X0, 6/arm x 8 sets, 30 sec b.t sets - use 88lb KB

A. 200,207,212(2), 215(2).   Could not get shoulders loose this morning. Everything felt tight.

B1. 38 lbs of chains added to each set.  240,250, 260(4), 265(4). Felt good here. 

B2.  60 lbs per set.  last rep each set was tough and required some kip.

C. 115,125,135.  Shoulder finally got loose here and was able to add a bit of weight to last week. OHS has long been a weakness. Looking to keep adding weight to this as 135 felt good today. 

D. complete. 

Training Monday July 2 and Tuesday July 3.

July 3rd

AM

A. 2 Position Power Snatch (above knee, below knee), 2 x 5 sets, 4-5 min - full pause in each position

B1. Romanian Deadlifts @ 31X1, 3-4 reps x 5 sets, 2 min - full pause 2-3 inches from floor

B2. HSPU to extra depth @ 30X0, 2-3 reps x 5 sets, 2 min

C1. Barbell Russian Step-ups @ 11X0 - 20", 10-12/leg x 3 sets, 1 min (1 min b.t legs) - go heavier as it is a lower box

C2. Parallel Grip Chin-ups @ 30X0, AMRAP x 3 sets, 1 min - use rings if necessary

A. 135, 145(1.F), 150(1.F) 150,155,160. Did an extra set because of the missed reps. Was missing because I wasn't pulling aggressive enough and lost them in front. Feel like I might be able to do 165,170 here. 

B1. 275,295, 315,325,325  all for 4 reps.  used straps starting with 3rd set. 

B2. 3,4,4,3,3 @ 2" depth. will add another inch depth for this rep scheme. 

C1. 115,135,145(10).  smaller box made a big difference as I was able to add 50lbs per set. 

C2. 10,9,9. 

PM

Run 45 minutes @ 50% effort

July 2nd - PM

A. Front Squat with Chains @ 20X1, 3-4 reps x 5 sets, 4-5 min

B1. GH Raises @ 20X0, 8-12 reps x 4 sets, 2 min - add DB's under chin to increase intensity

B2. Standing Single Arm DB OH Press @ 30X0, 4-7/arm x 4 sets, 2 min (30 sec b/t arms)

C1. DB Split Squats @ 30X0, 8-10/leg x 3 sets, 1 min (1 min b.t legs) - rear foot elevated

C2. Ring Rows @ 30X0, 6-9 reps x 3 sets, 1 min - raise feet, add weight, etc. make it hard

D. Complete 10 unbroken Clapping Push-ups per min for up to 10 minutes, if you fail, you stop then and there

A. 38 lbs chains added to each set.   205,215,225,235,240x3

b1. 25 lbs, 35lbs x11, 35lbs x 11, 35lbs x9

b2. 55,65, 65x6, 65x5

c1. 45x10, 55x10, 65x10 - 65 is biggest DB I have, 65 was tough.  Will tape 5's to DB's next time.

D.  completed 6 full rounds and 8 on the 7th round.   That sure took the snaking aspect out!