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.
Wednesday, October 14, 2015
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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