06282014

A. Strict press - heavy double in 10 min 

Worked up to 65kg. Left shoulder felt like shit today. Weak from the start. 

•rest 2 min

B. Bench press - heavy double in 10 min

Worked up to 90kg. Shoulder still felt like shit but pretty happy with this considering. 

•rest 2-4 mins

C. Deadlift - build to heavy triple not TnG in 10 min

Worked up to 160kg. Was a little cautious with this today because of my back and hamstring. Hamstring was still tight today so stopped here but it felt heavy regardless. 

D. AMRAP 20

10 cal AB

20 cal row

300m shuttle run (50m down and back)

Score - 5+32

Was 1 shuttle run away from finishing the 6th round. Runs felt slow. Kept the AB from 409-425 and rowed in the mid 1400 cal for every row

08222013

11a.

A. Strict Press 3x5

40kg, 50kg, 60kg

50 was moderately heavy, 60 was a damn struggle. That was the heaviest I could have gone for 5. Not sure what my 5rm is but it's, pretty close to that. 

B. Push Press 4x4

70kg, 75kg, 80kg, 85kg x 3. 

Went for it with a steady jump bc 80 felt good. It was tough but still felt good. 85 just was all over the place. Bar was out front on first 2 reps. Lockout was tough. Third rep was better but fourth was out front again and missed it. 

C. 

AMRAP 10 of "Nate" - steady rounds 

rest 5 min

AMRAP 10 - max effort competition type atmosphere

20 Cal AD

15 Burpees

10 T2B

7+ 11

4+11

Damn AD. I hate that damn machine sometimes. First round out already was tired and kinda paced so I could stay consistent. Burpees were same...kind of map like training but a little higher paced. T2b was like a break I looked forward to every round. 

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. 

Sun 11-18-2012

Open gym

Strict press - 95x5, 105x5, 115x5, 125x5, 130x5

Squat singles up to 265.

Messed around with some double unders for a bit. Nothing too crazy. Took it light today.

Wed Sept 12, 2012

Strict Press - 115x5, 125x3, 135x2, 140x1, 145x1, 150x f.

Bar path on strict press was feeling good.  Missed 150 three times.  Def gotta put in more work overhead

Floor press 3x2 heavy

165x2, 175x2, 185x2

Didnt miss any but def got heavy on last rep of 185.

WOD - 3 Rounds
7 HSPU
50 Du's

Then

100 Abmat situps

Dont know exact time but it was high 7 minute mark, almost 8 prob.  HSPU werent good today but du's felt great.

Catch up

Catching up....missed a few days so here goes Strict press: 100x3, 115x3, 125x4 Weighted ring dips: 63x2, 70x2, 88x1 Back squat: 175 5, 195x5, 220x8 Mixed with 44" box jumps 2/1 rep scheme Death by pullup: 18 full rounds Hands tore in 4 spots and couldn't start round 19.

Friday April 6, 2012

AM Strength: Strict press 1RM 155# PR*

PM: Max height box jump 55" PR*
Deadlift 425 1rm PR*

WOD: 3 rft
400m run
5 sumo dl 275#
10 kb swings 70#

Time: 9:03

Felt great today, 3 pr's! Lost a little motivation because I was tired after dl, but felt great after first round of wod.

Chipper

Warmup: general warmup and some strict press @ 45#'s

Strength: Strict press
75x5
95x5
105x5
110x5
115x5

WOD: Chipper
20 t2b
30 kb swings 53#
40 pushups
50 med ball slams 20# ball
60 box jumps

Time: 7:58

Pushups were tough after push press but got 60 straight box jumps and made up for some of the lost time.