Mon 5/26:
Rack Seq
A. Deadlift: 15 x 1 @31X1; rest 90 sec
notes-ensure perfect posture thru the slow eccentric.
315, 315, 315, 335, 335,
355, 355, 385, 385, 385,
385, 395, 395, 405, 415.
B. Strict Pullups: 70 reps for time (must be in sets of 2 or more only)
(report time/fractions/any problems)
TIME: 8:52 everything was in mini sets of between 3-7 unbroken reps.
+
4 rounds:
10 Thrusters unbroken (add per round)
Row 2 min @85% pace
rest 2 min b/t rds.
RD1: 115lbs. & 570M
RD2: 115lbs. & 581M
RD3: 120lbs. & 563M
RD4: 125lbs. & 563M
Actually practice and encorporated better breathing here and all sets and rounds went great.
Lizard to Long Cossack: 2 x 4/side, RAN
Kneeling Lunge Stretch: 2 x 40 sec/side - squeeze stretch side glute & get tall
Monday, May 26, 2014
Sunday, May 25, 2014
WEDNESDAY 5/21 - SUNDAY 5/25
Wed 5/21:
Rack Seq
Ido's Sqt 2.0 x 10 reps each + 5/direction Squatting Ankle Circles to finish
A. Hang Squat Clean + Jerk: 1 rep EMOM for 10 min - use 80%1RM
155
B. Hang Power Snatch + OHS: 1+1 rep EMOM for 12 min
notes-go light here & hit great technique + bar speed - now, there is an OHS
115
C. No Ft Rope Climbs to 14': 6 reps for time.
notes-that's 1' below the gray wrap
DID NOT DO
D. Strict Toes to Bar: 3 x amrap; rest 3 min
notes-try to minimize the swing, both toes must touch bar b/t hands. Report any problems you encounter here.
DID NOT DO
E. Bench Bootstrappers: 2 x 10 + 10 sec hold
Thu 5/22:
rest
Fri 5/23:
Rack Seq
Ido's Sqt 2.0 x 10 reps each + 5/direction Squatting Ankle Circles to finish
+
12-20 min active warmup incl. AD and movements of your choice to prep for the MUs + skill
• Butterfly Pullup - C2B now - keep vol. low
• Box HS Walks
For time:
12 Thrusters 135lbs
6 Muscle Ups
9 Thrusters 135lbs
4 MUs
6 Thrusters 135lbs
2 MUs
TIME: 8:12
Was not feeling great on this. Was not feeling on and did a poor job of encorporating breathing techniques we had been working on.
+
rest 10 min
+
Airdyne 3 min for max cals - use older bike with the simpler monitor
CALS: 91
Sat 5/24:
am:
(same as last week - let me know the same info to see improvements. You should get more reps this time)
10 min Z1 running warmup
+
AMRAP in 40 min:
Hill Sprint 15 sec* @90-95%
rest/walk back until HR drops below 110bpm b/f next sprint
+
Walk 10 min cooldown
*mark off the distance for the first one (use the same dist. as last week if possible) Just run that distance for the remaining reps, no need to time them.
Count how many reps you get. Also, get av. & peak HR for the 40'.
LAST WEEK:
23 sprints/rounds
AVG. HR: 128
PEAK HR: 156
CALS: 550
THIS WEEK:
21 sprints/rounds
AVG. HR: 133
PEAK HR: 164
CALS: 631
Did a steeper incline this week. Much more challenging. And have a small injury in my calf. Would like to redo this again exactly as last week for more accurate results.
pm:
optional bike 60-90 min
DID NOT DO
Sun 5/25:
rest
Rack Seq
Ido's Sqt 2.0 x 10 reps each + 5/direction Squatting Ankle Circles to finish
A. Hang Squat Clean + Jerk: 1 rep EMOM for 10 min - use 80%1RM
155
B. Hang Power Snatch + OHS: 1+1 rep EMOM for 12 min
notes-go light here & hit great technique + bar speed - now, there is an OHS
115
C. No Ft Rope Climbs to 14': 6 reps for time.
notes-that's 1' below the gray wrap
DID NOT DO
D. Strict Toes to Bar: 3 x amrap; rest 3 min
notes-try to minimize the swing, both toes must touch bar b/t hands. Report any problems you encounter here.
DID NOT DO
E. Bench Bootstrappers: 2 x 10 + 10 sec hold
Thu 5/22:
rest
Fri 5/23:
Rack Seq
Ido's Sqt 2.0 x 10 reps each + 5/direction Squatting Ankle Circles to finish
+
12-20 min active warmup incl. AD and movements of your choice to prep for the MUs + skill
• Butterfly Pullup - C2B now - keep vol. low
• Box HS Walks
For time:
12 Thrusters 135lbs
6 Muscle Ups
9 Thrusters 135lbs
4 MUs
6 Thrusters 135lbs
2 MUs
TIME: 8:12
Was not feeling great on this. Was not feeling on and did a poor job of encorporating breathing techniques we had been working on.
+
rest 10 min
+
Airdyne 3 min for max cals - use older bike with the simpler monitor
CALS: 91
Sat 5/24:
am:
(same as last week - let me know the same info to see improvements. You should get more reps this time)
10 min Z1 running warmup
+
AMRAP in 40 min:
Hill Sprint 15 sec* @90-95%
rest/walk back until HR drops below 110bpm b/f next sprint
+
Walk 10 min cooldown
*mark off the distance for the first one (use the same dist. as last week if possible) Just run that distance for the remaining reps, no need to time them.
Count how many reps you get. Also, get av. & peak HR for the 40'.
LAST WEEK:
23 sprints/rounds
AVG. HR: 128
PEAK HR: 156
CALS: 550
THIS WEEK:
21 sprints/rounds
AVG. HR: 133
PEAK HR: 164
CALS: 631
Did a steeper incline this week. Much more challenging. And have a small injury in my calf. Would like to redo this again exactly as last week for more accurate results.
pm:
optional bike 60-90 min
DID NOT DO
Sun 5/25:
rest
Tuesday, May 20, 2014
TUESDAY 5/20
Tue 5/20:
am:
Skill:
• Butterfly Pullup practice - now try C2Bs this way
• Box
HS Walks
Row 10 min @Z1
+
Row 500m @85%/rest 90 sec x 9
1. 1:40
2. 1:41
3. 1:41
4. 1:41
5. 1:42
6. 1:43
7. 1:41
8. 1:43
9. 1:41
AVG. HR: 144
PEAK HR: 172
MIN. HR: 75
TOTAL CALS: 596
+
10 min jog cooldown
WED 5/14 - MON 5/19
Wed 5/14:
AM
Bike ride on Skyline
31.5KM
75 minutes
AVG. HR: 125
PEAK HR: 161
MIN. HR: 63
CALS: 1059
PM
Rack Seq for sure
Ido's Sqt 2.0 x 10 reps each
A. Hang Squat Clean + Jerk: 1 rep EMOM for 12 min - use
75%1RM
155 *have trouble transitioning from a comfortable squat clean rack position to a comfortable position to split jerk from. Need some help and work here please.
B. Hang Power Snatch: 1 rep EMOM for 12 min notes-go
light here & hit great technique + bar speed - as last week
105 *feeling great on this. Kept it light.
C. Muscle Ups - 10-15 min skill work on no false grip
D.
No Ft Rope Climbs to 14': 10 reps for time.
notes-that's 1' below the gray wrap
E. Strict Toes to Bar: 3 x amrap; rest 3 min notes-try to
minimize the swing, both toes must touch bar b/t hands. Report any problems you
encounter here.
Did not get a chance to do these (C, D, E.). Super hot Nike gym on a crazy humid day. Was honestly just not feeling it.
Thu 5/15:
REST
Fri 5/16:
Rack work - mainly lat/overhead parts
Skill:
• Butterfly Pullup practice
• Box HS Walks (low vol. - don't fatigue too much so as
to skew the HSPU test)
A. Strict HSPU: 50 reps for time. (report
time/fractions/any problems)
Time: 1:58 *felt great on this. broke up into 2 x 25 so as to not hit the perverbial wall.
B. Deadlift: 3 x 4 @31X1; rest 4 min
275, 305, 325.
+
ensure a good aerobic warmup - 15 min or more.
+
C.
4 rounds for time: (tester - go for it on this one) Run
400m
50 DUs
TIME: 11:40
Sat 5/17:
10 min Z1 running warmup
+
AMRAP in 40 min:
Hill Sprint 15 sec* @90-95%
rest/walk back until HR drops below 110bpm b/f next
sprint
+
Walk 10 min cooldown
*mark off the distance for the first one. Just run that
distance for the remaining reps, no need to time them.
Count how many reps you get. Also, get av. & peak HR
for the 40'.
23 sprints/rounds
AVG. HR: 128
PEAK HR: 156
CALS: 550
Felt really great on this. Hills and inclines and hill
sprints have always been my strength in running. Did a pretty gnarly hill on
26th & Pettygrove right by Wallace City Park and Chapman Elementary School.
Pretty much a straight 45 degree incline.
Sun 5/18:
rest
Mon 5/19:
A. Deadlift: 10 x 2 @31X1; rest 3 min - perform Rack Seq
work in rests notes-ensure perfect posture thru the slow eccentric.
295, 295, 295, 315, 315, 315, 335, 335, 355, 355.
+
B.
5 rounds:
12 Thrusters @105lbs
rest 30 sec
15 Butterfly Pullups
rest 90 sec
TIME: 16:32 *kinda fucked this one up and accidentally did 115 on the first set. Did not utilize my breathing practice on the first couple sets but picked it back the last couple rounds. Still working on the butterflies but they are coming along. Not quite yet at 15 unbroken. More like 8, then break, then 7.
C. Lizard to Long Cossack: 3 x 3/side, RAN
D. Kneeling
Lunge Stretch: 2 x 30 sec/side - squeeze stretch side glute & get tall
Tuesday, May 13, 2014
MONDAY 5/12 & TUESDAY 5/13
Mon 5/12:
A. Deadlift: 7 x 3-4 @51X1; rest 4 min
notes-ensure perfect posture thru the slow eccentric.
225, 275, 275, 295, 295, 300, 300, 305.
B. Rear Foot Elevated BB Split Squats: 5 x 3-5/leg, rest 90 sec b/t legs - add
135, 145, 145, 155, 165.
C. GHD Raises: 3 x 5-7 @3020, rest 2 min
notes-perfect posture here as well
25, 25, 25 x 7 each
D. Banded Good Mornings: 3 x 10 @3020, rest 1 min
notes-keep ribs down at the top and glutes on
Didn't have a band to do this at Nike gym. Did not do.
E. Lizard to Long Cossack: 4 x 3/side, RAN
Tue 5/13:am:
50-70 min Z1, your choice <135bpm
Did not do today.
pm:
Skill:
• Butterfly Pullup practice
• Box Hand Walk Shifts: http://www.youtube.com/watch?v=gI4DsvaEsQw (see the drill at ~3:40')
Row 10 min @Z1
+
Row 500m @85%/rest 90 sec x 7
1. 1:42
2. 1:39
3. 1:42
4. 1:42
5. 1:41
6. 1:41
7. 1:41
AVG. HR: 150
PEAK HR: 174
MIN. HR: 106
CALS: 465
+
10 min jog cooldown
A. Deadlift: 7 x 3-4 @51X1; rest 4 min
notes-ensure perfect posture thru the slow eccentric.
225, 275, 275, 295, 295, 300, 300, 305.
B. Rear Foot Elevated BB Split Squats: 5 x 3-5/leg, rest 90 sec b/t legs - add
135, 145, 145, 155, 165.
C. GHD Raises: 3 x 5-7 @3020, rest 2 min
notes-perfect posture here as well
25, 25, 25 x 7 each
D. Banded Good Mornings: 3 x 10 @3020, rest 1 min
notes-keep ribs down at the top and glutes on
Didn't have a band to do this at Nike gym. Did not do.
E. Lizard to Long Cossack: 4 x 3/side, RAN
Tue 5/13:am:
50-70 min Z1, your choice <135bpm
Did not do today.
pm:
Skill:
• Butterfly Pullup practice
• Box Hand Walk Shifts: http://www.youtube.com/watch?v=gI4DsvaEsQw (see the drill at ~3:40')
Row 10 min @Z1
+
Row 500m @85%/rest 90 sec x 7
1. 1:42
2. 1:39
3. 1:42
4. 1:42
5. 1:41
6. 1:41
7. 1:41
AVG. HR: 150
PEAK HR: 174
MIN. HR: 106
CALS: 465
+
10 min jog cooldown
Saturday, May 10, 2014
FRIDAY 5/9 & SATURDAY 5/10
Fri 5/9:
A. Hang Squat Clean + Jerk: 7 x 1; rest 3 min
notes-build up slowly if tech solid
155, 155, 155, 155, 155, 165, 165.
Should have done rack mobility sequence before this. Had trouble getting into rack position without it. Please include in any programming with C&J's. That's why I kept the weight relatively low.
B. Hang Power Snatch: 6 x 2, rest 90 sec
notes-go light here & hit great technique + bar speed
95, 95, 95, 105, 105, 105.
+
4 rounds, rest 20-30 sec b/t each exercise:
10 GHD Raises (keep hips in extension @all times)
15 Tucked Hollow Rocks (only extend when you can keep your low back rounded to the floor)
Still need to work on positioning and rhythm here.
+
Yoke Carry: 5 x 1 min/rest 1 min
notes-start w/no added weight. Keep glutes on/ribs down as you carry. Back & forth in the gym ok. The yoke is way up front by the bull mural. Set crossbar to sternum height.
Rack, 40, 40, 80, 140.
Felt pretty solid all around here.
Sat 5/10:
Rack work
Skill:
• Butterfly Pullup practice
• Lateral HS Wall Walks
A. Alternate EMOM for 30 min:
1st min - 3-4 Muscle Ups, focus on elbows fully straight at the bottom every rep
4,4,4,4,3,3,3,3,3,3. *need to start learning MU's WITHOUT false grip. I find they are harder to string together with false grip.
2nd min - 3 Thrusters @135lbs (focus on perfect positions)
Felt great on breathing, form, position, and strength here.
3rd min - 10 alt'ng Pistols
Felt great. One of my stronger and quicker movements.
This version was significantly more challenging than the last one but definitely very manageable and aside from the drops in reps in MU's my time and form on all movements was pretty consistent.
+
20-15-10:
Strict HSPU
Strict Pullups (both pullup & chinup grips ok)
TIME: 7:36
*did chinups.
Sun 5/11:
rest
Sent from my iPhone
A. Hang Squat Clean + Jerk: 7 x 1; rest 3 min
notes-build up slowly if tech solid
155, 155, 155, 155, 155, 165, 165.
Should have done rack mobility sequence before this. Had trouble getting into rack position without it. Please include in any programming with C&J's. That's why I kept the weight relatively low.
B. Hang Power Snatch: 6 x 2, rest 90 sec
notes-go light here & hit great technique + bar speed
95, 95, 95, 105, 105, 105.
+
4 rounds, rest 20-30 sec b/t each exercise:
10 GHD Raises (keep hips in extension @all times)
15 Tucked Hollow Rocks (only extend when you can keep your low back rounded to the floor)
Still need to work on positioning and rhythm here.
+
Yoke Carry: 5 x 1 min/rest 1 min
notes-start w/no added weight. Keep glutes on/ribs down as you carry. Back & forth in the gym ok. The yoke is way up front by the bull mural. Set crossbar to sternum height.
Rack, 40, 40, 80, 140.
Felt pretty solid all around here.
Sat 5/10:
Rack work
Skill:
• Butterfly Pullup practice
• Lateral HS Wall Walks
A. Alternate EMOM for 30 min:
1st min - 3-4 Muscle Ups, focus on elbows fully straight at the bottom every rep
4,4,4,4,3,3,3,3,3,3. *need to start learning MU's WITHOUT false grip. I find they are harder to string together with false grip.
2nd min - 3 Thrusters @135lbs (focus on perfect positions)
Felt great on breathing, form, position, and strength here.
3rd min - 10 alt'ng Pistols
Felt great. One of my stronger and quicker movements.
This version was significantly more challenging than the last one but definitely very manageable and aside from the drops in reps in MU's my time and form on all movements was pretty consistent.
+
20-15-10:
Strict HSPU
Strict Pullups (both pullup & chinup grips ok)
TIME: 7:36
*did chinups.
Sun 5/11:
rest
Sent from my iPhone
Thursday, May 8, 2014
WEDNESDAY 5/7
Skill:
• Butterfly Pullup practice
• Lateral Wall HS Walking (do a reg. wall walk, then take
4-5 steps L then back R)
Row 10 min @Z1
+
Row 500m @85%/rest 2 min x 9
1:43
1:42
1:42
1:43
1:43
1:45
1:42
1:42
1:42
AVG HR: 134
PEAK HR: 168
MIN HR: 66
TOTAL CAL: 546
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