Wednesday
10 min @ 80% aerobic
45 Double Unders
15 Wall Ball, 20#
45 Double Unders
15 KB Swings, 70#
rest 5 min
10 min @ 80% aerobic
Run 200m
15 Power Cleans, 95#
25’ HS Walk
rest 5 min
10 min @ 80% aerobic
5 Burpee Box Jumps, 30”
5 Bar MU’s
+
rest 5-10 min
+
A1. Front Squat @ 13X1, 5 x 3 reps, rest 30 sec
A2. L-Sit Chin Over Bar Hold, 5 x 20-30 sec, rest 3 min
2+30DUs - rope broke in the middle of this one.
2+11PC
3 rds - my hand ripped and it was all down hill from there.
A1. 225/245/275/295/315
A2. only did 2 rds my bicep started to hurt again so I decided to let it rest some.
Thursday, October 29, 2015
Tuesday
Tuesday (2nd Session)
A.M. if possible
6 sets
Row 1000m @ 1:53/500m
rest 60 sec
**rest 5 min b/w sets 3 & 4
P.M.
A. Uneven Ring Pull Ups @ 21X1, 4 x 4-6 reps, rest 2 min **4-6 facing one direction, rest 2 min, 4-6 facing the other direction. In video you only rest like 10 sec then you look very dissapointed ha ha
B. Strict Deficit HSPU’s @ 4” deficit, 3-4/min for 8 min
C. CG Bench Press @ 32X1, 4 x 2-3 reps, rest 3 min building
D. CTB Pull Ups, 5 CTB Pull Ups/30 sec for 7 min
AM:
3:46/3:46/3:46/3:45/3:46/3:46
PM:
A. Done - 2min rest makes a huge difference. Felt good on these.
B. Done - I did them UB for the first 4min and then 2/2.
C. 225/245/255/265.
D. For some reason I thought it was 7 C2B/30sec for 7 min. I did 7 min for 6min and then 5 on the last min. LOL They felt good...
A.M. if possible
6 sets
Row 1000m @ 1:53/500m
rest 60 sec
**rest 5 min b/w sets 3 & 4
P.M.
A. Uneven Ring Pull Ups @ 21X1, 4 x 4-6 reps, rest 2 min **4-6 facing one direction, rest 2 min, 4-6 facing the other direction. In video you only rest like 10 sec then you look very dissapointed ha ha
B. Strict Deficit HSPU’s @ 4” deficit, 3-4/min for 8 min
C. CG Bench Press @ 32X1, 4 x 2-3 reps, rest 3 min building
D. CTB Pull Ups, 5 CTB Pull Ups/30 sec for 7 min
AM:
3:46/3:46/3:46/3:45/3:46/3:46
PM:
A. Done - 2min rest makes a huge difference. Felt good on these.
B. Done - I did them UB for the first 4min and then 2/2.
C. 225/245/255/265.
D. For some reason I thought it was 7 C2B/30sec for 7 min. I did 7 min for 6min and then 5 on the last min. LOL They felt good...
Monday 10/26
Monday-
A. 3 False Grip Strict Ring Pull Ups + 3 Ring Muscle Ups + 3 Ring Dips, 1 complex/2 min for 6 sets
B. Power Clean x 1 + Pause Hang Clean x 1 + Front Squat x 1, 5 sets to tough complex, rest 2-3 min **Pause 2 sec in hang position just above knee
C. Dead Lift @ 11X1, 3 x 3 reps @ 375#, rest 3 min **pause on ground each rep, not TnG
+
Air Bike 10 min cool down
Monday was an off day for me...not sure why but nothing felt good.
A. I couldn't finish this. Only did 2 rds RX. Had a hard time with the 3rd MU.
B. 225/245/255/275 Fail/295 fail. Again not sure what was going on just felt off
C. Done @ 375# - These actually felt ok.
A. 3 False Grip Strict Ring Pull Ups + 3 Ring Muscle Ups + 3 Ring Dips, 1 complex/2 min for 6 sets
B. Power Clean x 1 + Pause Hang Clean x 1 + Front Squat x 1, 5 sets to tough complex, rest 2-3 min **Pause 2 sec in hang position just above knee
C. Dead Lift @ 11X1, 3 x 3 reps @ 375#, rest 3 min **pause on ground each rep, not TnG
+
Air Bike 10 min cool down
Monday was an off day for me...not sure why but nothing felt good.
A. I couldn't finish this. Only did 2 rds RX. Had a hard time with the 3rd MU.
B. 225/245/255/275 Fail/295 fail. Again not sure what was going on just felt off
C. Done @ 375# - These actually felt ok.
Saturday
Saturday
Warm Up
10 min Aerobic cyclical warm up
+
Fittest Games Event 2
+
A. Strict CTB Pull Ups, 3/min for up to 6 min
B. Thumb Up lying reverse flys, 3 x 15 reps, rest as needed
+
Row 500m @ 1:53/500m
15 Thrusters, 95#
rest 60 sec
x 3
Warm Up
10 min Aerobic cyclical warm up
+
Fittest Games Event 2
+
A. Strict CTB Pull Ups, 3/min for up to 6 min
B. Thumb Up lying reverse flys, 3 x 15 reps, rest as needed
+
Row 500m @ 1:53/500m
15 Thrusters, 95#
rest 60 sec
x 3
Fittest games #2
3 rds + 2MUs - not happy about that workout, but I knew this one wasn't my strength.
A. done
B. done - these were tough. Done w/ 10# DB. made my bicep feel better.
C. 2:44/2:44/2:44
Friday
Friday
10 min Practice Ring Swings w/ Towel & hollow rocks https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill
+
Strict Muscle Ups- 5 min attempts
+
Fittest Games #1
1RM Snatch
#3
OHS/TTB
+
4 sets
30 sec Hollow Rock
30 sec Arch Body
rest as needed
10 min Practice Ring Swings w/ Towel & hollow rocks https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill
+
Strict Muscle Ups- 5 min attempts
+
Fittest Games #1
1RM Snatch
#3
OHS/TTB
+
4 sets
30 sec Hollow Rock
30 sec Arch Body
rest as needed
MU practice done
No strict MUs
1RM Snatch - 265#, missed 270 probably could have hit it if i tried again.
Fittest games #3 - 2rds +11
Thursday, October 22, 2015
Wednesday 10/21
Wednesday
10 min @ 80% aerobic
Row 250m
20 Wall Ball, 20#
50’ Reverse Bear Crawl
rest 5 min
10 min @ 80% aerobic
Run 200m
15 Power Cleans, 95#
25’ HS Walk
rest 5 min
10 min @ 80% aerobic
5 Burpee Box Jumps, 30”
5 Bar MU’s
+
rest 5-10 min
+
A1. Front Squat @ 13X1, 5 x 3 reps, rest 30 sec
A2. L-Sit Chin Over Bar Hold, 5 x 20-30 sec, rest 3 min
3rds
3rds
3+ burpees rds - I stopped at 8min b/c my bicep was killing me. I can't do any pull ups without it hurting. :(
A1. Done - 225/275/305/325 felt good
A2. Skipped - my bicep was hurting to much.
10 min @ 80% aerobic
Row 250m
20 Wall Ball, 20#
50’ Reverse Bear Crawl
rest 5 min
10 min @ 80% aerobic
Run 200m
15 Power Cleans, 95#
25’ HS Walk
rest 5 min
10 min @ 80% aerobic
5 Burpee Box Jumps, 30”
5 Bar MU’s
+
rest 5-10 min
+
A1. Front Squat @ 13X1, 5 x 3 reps, rest 30 sec
A2. L-Sit Chin Over Bar Hold, 5 x 20-30 sec, rest 3 min
3rds
3rds
3+ burpees rds - I stopped at 8min b/c my bicep was killing me. I can't do any pull ups without it hurting. :(
A1. Done - 225/275/305/325 felt good
A2. Skipped - my bicep was hurting to much.
Tuesday 10/20
Tuesday (2nd Session)
A.M. if possible
6 sets
Row 1000m @ 1:55/500m
rest 60 sec
**rest 5 min b/w sets 3 & 4
P.M.
A. Uneven Ring Pull Ups @ 21X1, 6 x 4-6 reps, rest 2 min **4-6 facing one direction, rest 2 min, 4-6 facing the other direction. In video you only rest like 10 sec then you look very dissapointed ha ha
B. Strict Deficit HSPU’s @ 5” deficit, 3/min for 10 min
C. CG Bench Press @ 32X1, 4 x 2-3 reps, rest 3 min building
D. CTB Pull Ups, 6 CTB Pull Ups/30 sec for 5 min
+
Sled Push Heavy grinding weight- 15 sec Max Effort, rest 2 min x 4
AM:
3:48/3:49/3:49/3:49/3:48/3:48
PM:
A. Done - felt better with the 2min rest. Although at the end of this my bicep felt like it was gonna fall off. It has been bothering me ever since.
B. Done - I did 3min for 7min and then 2/min. My bicep was bothering me on this also.
C.225/245/255/280 Failed 2nd rep
D. Done - All UB. They felt good to.
Sled Push - Done with 275.
A.M. if possible
6 sets
Row 1000m @ 1:55/500m
rest 60 sec
**rest 5 min b/w sets 3 & 4
P.M.
A. Uneven Ring Pull Ups @ 21X1, 6 x 4-6 reps, rest 2 min **4-6 facing one direction, rest 2 min, 4-6 facing the other direction. In video you only rest like 10 sec then you look very dissapointed ha ha
B. Strict Deficit HSPU’s @ 5” deficit, 3/min for 10 min
C. CG Bench Press @ 32X1, 4 x 2-3 reps, rest 3 min building
D. CTB Pull Ups, 6 CTB Pull Ups/30 sec for 5 min
+
Sled Push Heavy grinding weight- 15 sec Max Effort, rest 2 min x 4
AM:
3:48/3:49/3:49/3:49/3:48/3:48
PM:
A. Done - felt better with the 2min rest. Although at the end of this my bicep felt like it was gonna fall off. It has been bothering me ever since.
B. Done - I did 3min for 7min and then 2/min. My bicep was bothering me on this also.
C.225/245/255/280 Failed 2nd rep
D. Done - All UB. They felt good to.
Sled Push - Done with 275.
Monday 10/19
Monday-
A. 2 False Grip Strict Ring Pull Ups + 3 Ring Muscle Ups + 3 Ring Dips, 1 complex/2 min for 6 sets
B. Power Clean x 1 + Pause Hang Clean x 1 + Front Squat x 3, 5 sets to tough complex, rest 2-3 min **Pause 2 sec in hang position just above knee
C. Dead Lift @ 11X1, 4 x 5 reps, rest 3 min **pause on ground each rep, not TnG
+
Air Bike 10 min cool down
Lunch:
6 sets
Row 1000m @ 1:55/500m
rest 60 sec
**rest 5 min b/w sets 3 & 4
I had some time at lunch so I did some rowing.
3:48/3:48/3:49/3:48/3:48/3:48
A. Done
B. 225/245/265/285 - Not a fan of the pause above the knee. Its had for me to hold it there close to my body.
C.315/365/405/425 - Last set was tough.
D. Done
A. 2 False Grip Strict Ring Pull Ups + 3 Ring Muscle Ups + 3 Ring Dips, 1 complex/2 min for 6 sets
B. Power Clean x 1 + Pause Hang Clean x 1 + Front Squat x 3, 5 sets to tough complex, rest 2-3 min **Pause 2 sec in hang position just above knee
C. Dead Lift @ 11X1, 4 x 5 reps, rest 3 min **pause on ground each rep, not TnG
+
Air Bike 10 min cool down
Lunch:
6 sets
Row 1000m @ 1:55/500m
rest 60 sec
**rest 5 min b/w sets 3 & 4
I had some time at lunch so I did some rowing.
3:48/3:48/3:49/3:48/3:48/3:48
A. Done
B. 225/245/265/285 - Not a fan of the pause above the knee. Its had for me to hold it there close to my body.
C.315/365/405/425 - Last set was tough.
D. Done
Saturday 10/17
Saturday
Warm Up
3 rounds not for time:
Run 200m
3 Ring Muscle Ups **focus on catching as high as possible in the dip
10 Toes to Rings
+
A. Power Snatch x 6 TnG/min for 7 min **start @ 55% and build as needed, not going for 6RM
B. Squat Clean, build to 4RM TnG
+
12 min EMOM
1st- 8 Burpee Box Jumps, 20”
2nd- 12 Power/Muscle Snatch, 75#
+
3 sets @ high effort
Row 500m @ @ 1:55/500m
15 Double KB Front Squats, 53#/H
rest 60 sec b/w sets
Warm up - Done
A. Started @ 135 and increased 20# every 2min. Ended at 185#
B. 265# - Missed the last clean on 285#. Probably could have hit 275#.
C. EMOM: Done - This was all breathing.
D. All squats unbroken
2:51 - had to walk kinda far to get to the KB. Moved the KB for the last 2 sets.
2:33
2:37
Warm Up
3 rounds not for time:
Run 200m
3 Ring Muscle Ups **focus on catching as high as possible in the dip
10 Toes to Rings
+
A. Power Snatch x 6 TnG/min for 7 min **start @ 55% and build as needed, not going for 6RM
B. Squat Clean, build to 4RM TnG
+
12 min EMOM
1st- 8 Burpee Box Jumps, 20”
2nd- 12 Power/Muscle Snatch, 75#
+
3 sets @ high effort
Row 500m @ @ 1:55/500m
15 Double KB Front Squats, 53#/H
rest 60 sec b/w sets
Warm up - Done
A. Started @ 135 and increased 20# every 2min. Ended at 185#
B. 265# - Missed the last clean on 285#. Probably could have hit 275#.
C. EMOM: Done - This was all breathing.
D. All squats unbroken
2:51 - had to walk kinda far to get to the KB. Moved the KB for the last 2 sets.
2:33
2:37
Friday 10/16
Friday
10 min Practice Ring Swings w/ Towel & hollow rocks https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill
+
Strict Muscle Ups- 5 min attempts
+
A. Strict Lean Away CTB Pull Ups @ 30X1, 4 x 4-6 reps, 2 min **add weight vest if possible
B. 3 Bar MU’s + 4 CTB Pull Ups + 6 Pull Ups, 4 sets, rest as needed to get unbroken
C1. Incline Bench Press @ 20X1, 4 x 2-3 reps, rest 20 sec
C2. Ring Push Ups @ 20X!, 4 x 8-10 reps, rest 3 min
+
AMRAP Strict HSPU’s
rest 60 sec
# of reps from AMRAP for time:
rest 60 sec
# of reps from AMRAP for time:
+
Row 150m MAX EFFORT, rest 2-3 min x 5
10 min Practice Ring Swings w/ Towel & hollow rocks https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill
+
Strict Muscle Ups- 5 min attempts
+
A. Strict Lean Away CTB Pull Ups @ 30X1, 4 x 4-6 reps, 2 min **add weight vest if possible
B. 3 Bar MU’s + 4 CTB Pull Ups + 6 Pull Ups, 4 sets, rest as needed to get unbroken
C1. Incline Bench Press @ 20X1, 4 x 2-3 reps, rest 20 sec
C2. Ring Push Ups @ 20X!, 4 x 8-10 reps, rest 3 min
+
AMRAP Strict HSPU’s
rest 60 sec
# of reps from AMRAP for time:
rest 60 sec
# of reps from AMRAP for time:
+
Row 150m MAX EFFORT, rest 2-3 min x 5
MU practice done.
Got 2 s.Muscle ups
A. Done - did last set with 15lb vest. wasn't able to get c2b though.
B. Done - This is kinda fun.
C1. Done - 185/215/235/255 failed 2nd rep.
C2. Done
AMRAP:
22 reps
2:09
4:52
Wednesday, October 14, 2015
Wednesday 10/14
Wednesday
10 min @ 80% aerobic
Row 250m
15 DB Thrusters, 25#/H
50 Double Unders
rest 5 min
10 min @ 80% aerobic
Run 200m
15 KB Swings, 70#
50 Double Unders
rest 5 min
10 min @ 80% aerobic
Burpee Toes to Bar
+
rest 5-10 min
+
A1. Front Squat @ 13X1, 4 x 4 reps, rest 30 sec
A2. L-Sit Chin Over Bar Hold, 4 x 20-30 sec, rest 3 min
Saw the Chiropractor turns out I have a tight anterior tibia which is pulling on the tendon and causing pain. He said I shouldn't do any jump rope for the next few days so I subbed AD for 30-45sec.
3 + 1 thruster
3+100m run
72 reps
A1. 225/245/285/315 - That was tough.
A2. Done - Ouch...Those are hard.
10 min @ 80% aerobic
Row 250m
15 DB Thrusters, 25#/H
50 Double Unders
rest 5 min
10 min @ 80% aerobic
Run 200m
15 KB Swings, 70#
50 Double Unders
rest 5 min
10 min @ 80% aerobic
Burpee Toes to Bar
+
rest 5-10 min
+
A1. Front Squat @ 13X1, 4 x 4 reps, rest 30 sec
A2. L-Sit Chin Over Bar Hold, 4 x 20-30 sec, rest 3 min
Saw the Chiropractor turns out I have a tight anterior tibia which is pulling on the tendon and causing pain. He said I shouldn't do any jump rope for the next few days so I subbed AD for 30-45sec.
3 + 1 thruster
3+100m run
72 reps
A1. 225/245/285/315 - That was tough.
A2. Done - Ouch...Those are hard.
Tuesday 10/13
Tuesday (2nd Session)
A.M. if possible
6 sets
Row 1000m @ 1:57/500m
rest 60 sec
**rest 5 min b/w sets 3 & 4
P.M.
A. Uneven Ring Pull Ups @ 21X1, 6 x 4-6 reps, rest 2 min **try to keep unbroken
B. Strict Deficit HSPU’s @ 7” deficit, 2/min for 10 min
C. CG Bench Press @ 32X1, 4 x 2-3 reps, rest 3 min building
D. CTB Pull Ups, 5 CTB Pull Ups/30 sec for 6 min
+
Sled Push Heavy grinding weight- 12 sec Max Effort, rest 2 min x 4
AM:
Done - @ 1:57/500m . I focused on keeping the avg. @ 1:57/500m. This wasn't quite as terrible as the 30min row, but it was still terrible as usual.
PM:
A. These get me every time. Hard to stay UB. I broke on 1 set.
https://www.youtube.com/watch?v=GXUB_pyjhLU
B. Done - The funny thing about this is that it was a better score then what I did last week. They felt good.
C. 205/225/245/265 - Felt good.
D. Done - those felt very easy. I did an extra set b/c they just felt so good.
E. Done with 365# + sled.
https://www.youtube.com/watch?v=Fwbxt3twiXo
A.M. if possible
6 sets
Row 1000m @ 1:57/500m
rest 60 sec
**rest 5 min b/w sets 3 & 4
P.M.
A. Uneven Ring Pull Ups @ 21X1, 6 x 4-6 reps, rest 2 min **try to keep unbroken
B. Strict Deficit HSPU’s @ 7” deficit, 2/min for 10 min
C. CG Bench Press @ 32X1, 4 x 2-3 reps, rest 3 min building
D. CTB Pull Ups, 5 CTB Pull Ups/30 sec for 6 min
+
Sled Push Heavy grinding weight- 12 sec Max Effort, rest 2 min x 4
AM:
Done - @ 1:57/500m . I focused on keeping the avg. @ 1:57/500m. This wasn't quite as terrible as the 30min row, but it was still terrible as usual.
PM:
A. These get me every time. Hard to stay UB. I broke on 1 set.
https://www.youtube.com/watch?v=GXUB_pyjhLU
B. Done - The funny thing about this is that it was a better score then what I did last week. They felt good.
C. 205/225/245/265 - Felt good.
D. Done - those felt very easy. I did an extra set b/c they just felt so good.
E. Done with 365# + sled.
https://www.youtube.com/watch?v=Fwbxt3twiXo
Monday 10/12
Monday-
A. 3 Ring Muscle Ups + 3 Ring Dips + 10 sec Ring Support, 1 complex/2 min for 6 sets **work on jumping from directly under the rings and catching with arms straight and starting swing from there to hopefully keep better rhythm.
B. Power Clean x 1 + Front Squat x 4, 5 sets to tough complex, rest 2-3 min
C. Dead Lift @ 11X1, 3 x 7 reps, rest 3 min **pause on ground each rep, not TnG
+
Air Bike 10 min cool down
A. This was a little tougher then last week. But also kinda fun.
https://www.youtube.com/watch?v=GlaNyY5-OfA
B. 205/225/275/285/300# - This felt good. Always good to be in the 300's
C. 295/325/365 - That was kinda rough.
Coll down - Done
A. 3 Ring Muscle Ups + 3 Ring Dips + 10 sec Ring Support, 1 complex/2 min for 6 sets **work on jumping from directly under the rings and catching with arms straight and starting swing from there to hopefully keep better rhythm.
B. Power Clean x 1 + Front Squat x 4, 5 sets to tough complex, rest 2-3 min
C. Dead Lift @ 11X1, 3 x 7 reps, rest 3 min **pause on ground each rep, not TnG
+
Air Bike 10 min cool down
A. This was a little tougher then last week. But also kinda fun.
https://www.youtube.com/watch?v=GlaNyY5-OfA
B. 205/225/275/285/300# - This felt good. Always good to be in the 300's
C. 295/325/365 - That was kinda rough.
Coll down - Done
Saturday 10/10
Saturday
Warm Up
3 rounds not for time:
Run 200m
3 Ring Muscle Ups **focus on catching as high as possible in the dip
10 Toes to Bar
+
A. Power Snatch x 5 TnG/min for 8 min **start @ 55% and build as needed, not going for 5RM
B. Squat Clean, build to 7RM TnG
+
12 min EMOM
1st- 7 Burpee Box Jumps, 20”
2nd- 10 Alt DB Snatches, 70#
+
3 sets @ high effort
Row 500m @ @ 1:57/500m
15 Wall Ball, 30#
rest 60 sec b/w sets
Warm up - Done
A. Started @ 135/155/165/185 last set at 185. Went up in weight ever 2min.
B. 255# - That was kinda terrible but fun at the same time.
C. EMOM - Done. This was better then last week. I started to slow down a lot on the last round.
D. 2:39/2:33/2:58 - I have been having ankle/knee pain on the left leg. My ankle was the size of a softball on Thursday. And it really started to hurt me here. I went UB on the first 2 rounds but not the 3rd.
Warm Up
3 rounds not for time:
Run 200m
3 Ring Muscle Ups **focus on catching as high as possible in the dip
10 Toes to Bar
+
A. Power Snatch x 5 TnG/min for 8 min **start @ 55% and build as needed, not going for 5RM
B. Squat Clean, build to 7RM TnG
+
12 min EMOM
1st- 7 Burpee Box Jumps, 20”
2nd- 10 Alt DB Snatches, 70#
+
3 sets @ high effort
Row 500m @ @ 1:57/500m
15 Wall Ball, 30#
rest 60 sec b/w sets
Warm up - Done
A. Started @ 135/155/165/185 last set at 185. Went up in weight ever 2min.
B. 255# - That was kinda terrible but fun at the same time.
C. EMOM - Done. This was better then last week. I started to slow down a lot on the last round.
D. 2:39/2:33/2:58 - I have been having ankle/knee pain on the left leg. My ankle was the size of a softball on Thursday. And it really started to hurt me here. I went UB on the first 2 rounds but not the 3rd.
Friday 10/9
10 min Practice Ring Swings w/ Towel- https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill
+
Strict Muscle Ups- 5 min attempts
+
A. Strict Lean Away CTB Pull Ups @ 30X1, 4 x 4-6 reps, 2 min **add weight vest if possible
B. 2 Bar MU’s + 4 CTB Pull Ups + 6 Pull Ups, 4 sets, rest as needed to get unbroken
C1. Incline Bench Press @ 20X1, 4 x 3-5 reps, rest 20 sec
C2. Ring Push Ups @ 20X!, 4 x 8-10 reps, rest 3 min
+
For time:
1-2-3-4-5-6-7 Unbroken Strict HSPU’s for time:
+
Row 150m MAX EFFORT, rest 2-3 min x 4
+
Strict Muscle Ups- 5 min attempts
+
A. Strict Lean Away CTB Pull Ups @ 30X1, 4 x 4-6 reps, 2 min **add weight vest if possible
B. 2 Bar MU’s + 4 CTB Pull Ups + 6 Pull Ups, 4 sets, rest as needed to get unbroken
C1. Incline Bench Press @ 20X1, 4 x 3-5 reps, rest 20 sec
C2. Ring Push Ups @ 20X!, 4 x 8-10 reps, rest 3 min
+
For time:
1-2-3-4-5-6-7 Unbroken Strict HSPU’s for time:
+
Row 150m MAX EFFORT, rest 2-3 min x 4
MU -practice Done!
Got 2 strict MUs - getting better
A. Done - No weight vest. Last few reps I could only get my chin over the bar. All unbroken.
B. Done - My hands!!! This was fun but my hands were on fire! lol
C1. 185/205/225/235 - Last rep on the last set I failed.
C2.Done
D.3:52 - Failed the last rep on the set of 7 @ the 2:30 mark. Waited 1 min and then hit the last 7 unbroken.
E. 26.1/25.2/24.6/24.9sec - At first these weren't that bad. The last one kinda hurt.
Tuesday, October 6, 2015
Wednesday 10/6
Wednesday
Row 100m MAX EFFORT- record max pace/500m reached, rest 2-3 min x 3
+
Row 60 sec @ 2:05/500m
Row 40 sec @ 2:00/500m
Row 20 sec @ goal 30 min TT pace
x 2
rest 3-5 min
+
Row 30 min TT
**record avg pace/500m, avg HR, total distance
A. 1:25/1:23/1:21
B.
7,709m
1:57/500m pace
HR: 156avg/179max
Row 100m MAX EFFORT- record max pace/500m reached, rest 2-3 min x 3
+
Row 60 sec @ 2:05/500m
Row 40 sec @ 2:00/500m
Row 20 sec @ goal 30 min TT pace
x 2
rest 3-5 min
+
Row 30 min TT
**record avg pace/500m, avg HR, total distance
A. 1:25/1:23/1:21
B.
7,709m
1:57/500m pace
HR: 156avg/179max
Tuesday 10/6
Tuesday
A. Uneven Ring Pull Ups @ 21X1, 6 x 6-8 reps, rest 2 min **set rings about 6-8” apart in height, alternate sides/set
B. Strict Deficit HSPU’s @ 10” deficit- 10 min AMRAP
C. CG Bench Press @ 32X1, 4 x 3-4 reps, rest 3 min building
D. CTB Pull Ups 10 x 5 unbroken reps for time: **must break at 5 and must be 5 unbroken each time.
+
Sled Push Heavy grinding weight- 10 sec Max Effort, rest 2 min x 4
A. Done - Left side is weaker. Video is of the last set.
https://www.youtube.com/watch?v=QLJfHRRhRUQ
B. 18 - Paced this a lot. Did 1 every :30sec and then 1 every :45. Last 2min I pushed to get 18 total.
C. 185/205/225/245 - Not bad.
D. 2:30 - Couldn't get a good rhythm. Felt tough.
E. Done with #270 (not including the sled).
A. Uneven Ring Pull Ups @ 21X1, 6 x 6-8 reps, rest 2 min **set rings about 6-8” apart in height, alternate sides/set
B. Strict Deficit HSPU’s @ 10” deficit- 10 min AMRAP
C. CG Bench Press @ 32X1, 4 x 3-4 reps, rest 3 min building
D. CTB Pull Ups 10 x 5 unbroken reps for time: **must break at 5 and must be 5 unbroken each time.
+
Sled Push Heavy grinding weight- 10 sec Max Effort, rest 2 min x 4
A. Done - Left side is weaker. Video is of the last set.
https://www.youtube.com/watch?v=QLJfHRRhRUQ
B. 18 - Paced this a lot. Did 1 every :30sec and then 1 every :45. Last 2min I pushed to get 18 total.
C. 185/205/225/245 - Not bad.
D. 2:30 - Couldn't get a good rhythm. Felt tough.
E. Done with #270 (not including the sled).
Monday 10/5
Monday-
A. 2 Ring Muscle Ups + 3 Ring Dips + 10 sec Ring Support, 1 complex/2 min for 6 sets
B. Power Clean x 2 + Front Squat x 3, 5 sets to tough complex, rest 2-3 min
C. Dead Lift @ 20X1, build to 1RM *perfect form, don’t let back round
D. Dead Lift @ 80%, 30 reps for time:
+
Air Bike 10 min cool down
A. 2 Ring Muscle Ups + 3 Ring Dips + 10 sec Ring Support, 1 complex/2 min for 6 sets
B. Power Clean x 2 + Front Squat x 3, 5 sets to tough complex, rest 2-3 min
C. Dead Lift @ 20X1, build to 1RM *perfect form, don’t let back round
D. Dead Lift @ 80%, 30 reps for time:
+
Air Bike 10 min cool down
A. Done - Wasn't that bad until the next day - my back was really sore.
https://www.youtube.com/watch?v=hgfPpQuxw30
https://www.youtube.com/watch?v=hgfPpQuxw30
B. 185/205/225/245/265 - Felt good. Always does.
C. 455# - perfect form
D. 3:02 - ouch! Last 3 reps were ugly. Pulled the bar onto my quads and then stood up. Hamstrings got really tired. Hips felt good.
Saturday 10/3
Warm Up
3 rounds not for time:
Run 200m
3 Ring Muscle Ups **focus on catching as high as possible in the dip
10 Toes to Bar
+
A. Power Snatch x 3 TnG/min for 10 min **start @ 60% and build as needed, not going for 3RM, just tough set
+
12 min EMOM
1st- 10 Bar-Facing Burpees
2nd- 10 TnG Power Cleans, 135#
+
3 sets @ high effort
Row 500m
10 Toes to Bar
Run 400m
50 Double Unders
rest 60 sec b/w sets
Warm up - Done
A. 135/155/175/185 - Got a little spicy
B. EMOM - Done. Had to dig to get this done. At first glance didnt look that bad, but it got bad quick. lol
C. 6:17/5:45/6:12 - that was also harder then I thought. lol
Friday 10/2
10 min Practice Ring Swings w/ Towel- https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill
+
Strict Muscle Ups- 5 min attempts
+
A. Strict Lean Away CTB Pull Ups @ 30X1, 4 x 4-6 reps, rest as needed to get unbroken
B. 1→ 5 Unbroken CTB Pull Up Ladder AMRAP- 4 minutes
C1. Incline Bench Press @ 20X1, 4 x 4-6 reps, rest 20 sec
C2. Ring Push Ups @ 20X!, 4 x 8-10 reps, rest 3 min
+
For time:
15-12-9
Strict HSPU’s
Ring Dips
+
Row 500m for time:
Ring Swing Practice - Done
S.MUs - Got 1. I had to over exaggerate my false grip. I think I might need to work on that some.
A. Done - did 4x4. Last reps were tough. Didn't get C2B on last few.
B. 3+12 - Couldn't find a rhythm.
C1. All done @ 185.
C2. Done
D. 9:42 - Well I thought my shoulders were strong. lol. I went UB on the first round and then the HSPU got difficult. Set of 9 was all singles on the HSPU.
E. 1:30 - I was on a 1:28/500m pace and then died 1min
+
Strict Muscle Ups- 5 min attempts
+
A. Strict Lean Away CTB Pull Ups @ 30X1, 4 x 4-6 reps, rest as needed to get unbroken
B. 1→ 5 Unbroken CTB Pull Up Ladder AMRAP- 4 minutes
C1. Incline Bench Press @ 20X1, 4 x 4-6 reps, rest 20 sec
C2. Ring Push Ups @ 20X!, 4 x 8-10 reps, rest 3 min
+
For time:
15-12-9
Strict HSPU’s
Ring Dips
+
Row 500m for time:
Ring Swing Practice - Done
S.MUs - Got 1. I had to over exaggerate my false grip. I think I might need to work on that some.
A. Done - did 4x4. Last reps were tough. Didn't get C2B on last few.
B. 3+12 - Couldn't find a rhythm.
C1. All done @ 185.
C2. Done
D. 9:42 - Well I thought my shoulders were strong. lol. I went UB on the first round and then the HSPU got difficult. Set of 9 was all singles on the HSPU.
E. 1:30 - I was on a 1:28/500m pace and then died 1min
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