07292013

A. Back Squat Cluster 3.3.3 x 4, rest :20, 

rest 3 min

B. SqT Clean 5 x 3 - off high blocks @80-90% max 

C. 2.4.6.8.10

Front Squats @90% (from rack)

Muscle Ups

Nutrition 

530a - bacon egg and cheese on plain bagel from heavenly. 

1130a - grilled chicken Caesar wrap 

430 - protein shake

8 - pasta, meatballs, pork 

07282013

Rest day

Calves are sore from the run but aside from that feeling good. Down in the cape relaxing today. 

07282013

AFAP

Run 5k

Row 2k

Time 32:21

Warmed up pretty well. Felt good on the run but ankles were pretty tight. Paced t a little more than I normally would have because of the 2k waiting for me when I got back in. Finished the run in 23 and change. Had to waste a little time getting my rower back down and setting all up again because someone put it away while I was on my run. Need to keep up with a little mileage maybe twice a week extra and some more mobility for the calves/Achilles. 

07262013

A. Snatch - 15 min to hit Heavy TnG Double

Bad snatch day today. Missed everything out front. Still a little mentally tired with some carryover from yesterday. 

B. 

Run 800m

100 Wall Balls

Row 400m

50 Power Cleans @135

Run 800m

25 Burpee Slam Ball up and Overs 

Time : 30:18

Felt pretty good today. Was a tough WOD....just long. Went out on the 800 and just kept a good pace, wall balls went 20-15-15-15-15-13-13. Did extra because I had a few that were borderline. Not sure how many weren't good so I did enough to cover those and then some. Kept the row in the high 40's, still pacing. Cleans were all done in sets of 5 and weren't too tough. Need to work on getting back on the bar quicker and fighting through the fatigue. Def a problem in a lot of workouts. Not sure on how burpee slam ball overs were supposed to be done so I winged it and will ask next time haha. 

07252013

A. Complex: Pull x 2 + SqT Clean x 2

Got through 235. Was happy with it. Second clean was ugly but ill take it. 

B. Strict Press 6 x 3 - ascending 

Need to rewatch and post video. Damn kilo plates still confuse me. Gonna get them down soon. For now still gonna use bar calc

C. DB Push Jerk, single Arm , 5 x 2 Each arm, resting :60 between arms

D. 

:30 Max Effort Cal on AD

:30 Max Effort Box Jumps 

:30 Max Thrusters (115)

Rest :10 between station, Rest 6 min between rds, x 4 rds

Nutrition

530a - 2 thin wheat bagels with peanut butter (protein pb)

1130a - double egg and bacon on wheat bagel from heavenly

730p - tortilla soup

Had a really bad day and didn't finish C or D. Will make sure to eat more also...was just all over the place today. 

07242013

Rest day

Mobilized a lot. Still sore from Mondays back squat wave. Damn....haven't been this sore since my Bodyweight back squat test. 

Messed around working on split jerk tweaks up to 185 for triples. Felt good all around. Followed up with some butterfly practice because Lynn got 40 or so pull-ups and she's closing in!!!  Time to step it up and take down the Colombians off that board as well. I'm coming for you youngsters!!!

Nutrition

5a - 4 waffles and 12 oz whole milk 

11a - tuna wrap with provolone cheese

3p - grilled chicken wrap

730p - protein bar, med ice coffee

11p - pasta with peas, potatoe salad

07232013

2p

A. Power Clean - Deficit   5 x 3 - not TnG @ 80-85%

Did all working sets @ 186. Felt good but worked on pulling under the bar faster. Still needs work. Have to move my feet more. 

B. SA DB Row 4 x 6, resting :60 between arms

Used 50, 60, 70, 70. Could have went heavier but made sure to keep scaps back. 

C. 

Row 500m

rest :90

x 4  -sustainability 

Legs were def still compromised from yesterday. Goal was to get first one under 1:40 then maintain @ 1:40 for the next 3.  Didn't happen. Legs were full of blood and didn't want to push anymore. Winding but recovered fast after all the sets. Guess my leg endurance needs work. 

D. Hand Balancing  - 5 minutes

Handstands have been feeling better lately, and not sure why. Ill take it. 

Nutrition

815a - bacon and double egg on a plain bagel, banana nut muffin w butter

4p - protein shake

730p - Cobb salad w/ rotisserie chicken, 3 eggs, cucumber, bacon and peppers

930 - ice cream

07222013

130p

A. Back squat wave - 10, 8, 6, 4, 6, 8, 10

Went 245, 255, 265, 275, 265, 255, 245. Weight was perfect. Really rough...could feel my hamstrings fatiguing more and more as the sets went on.  The rest felt short and usually that's not a problem for me. 

B. 15 snatches @ 80-85%. Went up to 145 and hit the first 6 in a row. Missed a few (maybe 3) then hit a couple more before a few more misses. Legs were very fatigued from the squats today. 

C. 5 rounds 

5 strict hspu

200m run

Time: 8:43

Hspu were great until third round when I had to break them up. Run felt really good and helped to get rid of the cramp in my quad from squeezing during the hspu. 

Nutrition

530a - 2 blueberry bagels, whole milk

830a - half of roast beef sub with bacon, med ice coffee cream and 2 sugars.   Daherbar. 

330p - protein shake and chicken Caesar wrap

7p - protein shake, pasta with peas

10p - ice cream