10/30/14

30th
5 sets
500 meter row
10 wallballs 20# 10' target
10 alternating pistols
10 HSPU
10 PS 95#
Rest 5 minutes
- record time per set, change the order of exercises EVERY set and record the order


500 meter row
10 wallballs 20# 10' target
10 alternating pistols
10 HSPU
10 PS 95#

4:58

10 wallballs 20# 10' target
10 alternating pistols
10 HSPU
10 PS 95#
500 meter row

4:43

10 alternating pistols
10 HSPU
10 PS 95#
500 meter row
10 wallballs 20# 10' target

4:46

10 HSPU
10 PS 95#
500 meter row
10 wallballs 20# 10' target
10 alternating pistols

4:42

10 PS 95#
500 meter row
10 wallballs 20# 10' target
10 alternating pistols
10 HSPU

4:28

10/29/14

29th
A. Squat Snatch 1RM

200# Fuck Yeah!!!!!!!!!!!!!! Life goal #1 SS achieved 225# here I come.

+
For time:
squat snatch x20 reps @77% of 1RM

155#
14:36 Wow that was tough missed like 5. 

10/28/14

28th
A. EMOM 8 minutes; PC TnG x3 @60% of 1RM

150#

B. CGBP cluster; 5.3.1; Rest 20 seconds/ Rest 3:00 x3-4 sets

185# - Tough - 4 sets

C. DB 3 point row @20x1; 6-8/arm x4; Rest 90 seconds after both arms

50 - 8
60 - 8
70 - 8, 8

D. DB Powell Raise @3010; 6-8/arm x4; Rest 90 seconds

10 - 8
15 - 8, 8, 8

+
5 sets
60 seconds kb swings 2 pood
60 seconds HR push ups
60 seconds ring rows
3:00 rest
- all sets same reps

12+20+15
12+20+15
12+20+15
12+20+15
12+20+15

10/27/14

27th
A. FS @30x1; 3-4x5; Rest 3 minutes

225# - 4, 4, 4
245# - 4, 4

B. EMOM 5 minutes; Thruster x3 @135#

C. WTD Pull up @20x1; 2-3x4; Rest 90 seconds

35# - 3, 3, 3, 3

D. DB seated external rotations @3010; 6-8x4; Rest as needed

20# - 8, 8, 8, 8

+
EMOM 20 minutes
odd; wallballs 20# 10' target x10 reps
even; 100 meter row

10/23/14

23rd
5 rounds for time...
5 PS 155#
7 HSPU 
14 Pistols

15:12

10/22/14

22nd
A. Press 1RM

165#

B. WTD Pull up 1RM

90#+179#(BW)=269

+
for time:
30,25,20,15,10,5
WB's - 20# to 10 ft
Chin Ups - chin over vertical plane
Double Unders

17:20

10/21/14

21st
A. PC 1RM

245#

B. CGBP 1RM

250# May have been a little fast going down looking at the video. Failed at 255#.

+
8 minutes
max PC at 90% of today's 1RM
- video entire 8 minutes as well as

220# - 17 reps

10/20/14

20th - video max FS
A. FS; build to a 1RM

350#

+
20 minute AMRAP
20 thrusters 135#
20 pull ups
20 burpees

3+13 holy shit that was just as terrible as I remember!!!

10/16/14

16th
A. Segmented Snatch Pull; 2x4 @ 85% of 1RM power snatch; Rest 2 minutes

160#

B. Snatch Pull cluster; 2.2; Rest 20 seconds/Rest 3:00 x2-3 sets

185#
205#
215#

C. Pendlay row; 3-5x4; rest 75 seconds between sides

DND

+
4 rounds for time:
10 rengade rows 35#
12 kb rack walking lunges 1.5 pood per hand
12 pronated pull ups strict

12:24 - That was fun!!!

10/15/14

15th
A. EMOM 8 minutes; pressing snatch balance x2 - you pick weight

95#

B. BS; 10 RM - video max

63% 1RM - 255#

C. EMOM 10 minutes; KB OHS x5 - you pick weight

Double arm - 35#/hand

+
6 sets for time:
1- arm kb thruster 1.5 pood x6 reps per arm
3 wall walks
500 meter row
Rest 2-4 minutes

3:15 - 3 min
3:15 - 3 min
3:05 - 3 min
3:15 - 3 min
3:06 - 3 min
3:08

10/14/14

14th
A. Segmented clean pull; 3x5 @80% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, below knee, mid thigh, then explode. Speed through the middle

215#

B1. Deficit Clean Deadlift @21x1; 3-4x4; Rest 60 seconds - start with your feet on 2" platform with weights off platform

205# - 4
295# - 4
315# - 3, 3

B2. DB chainsaw row; 6-8/arm x4; Rest 2 minutes

70# - 8

+
30 sets
30 seconds AD 90%
30 seconds rest
- All sets same pace

76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 76, 77, 76, 76, 76, 76, 76, 

10/13/14

Fasted Cardio - Bike ride to work

13th
https://www.youtube.com/watch?v=yMnamNJZMBk - start doing this before every workout, let's see if that opens up that T-spine of yours a bit

+
A. EMOM 8 minutes; thruster TnG x3 - you pick weight, bar starts on ground

135#

B. 1 1/4 FS; 1-3x3; Rest 3 minutes

225# - 3
255# - 3, 3

C. EMOM 10 minutes; split jerk x1 @60% of 1RM

165#

+
21-15-9
DB thruster 50#
ring row w/ feet elevated

6:15

+
Zone 1 20 minutes - your pick

Bike - Road

10/9/14

9th
A. Segmented Snatch Pull; 2x4 @ 97% of 1RM power snatch; Rest 2 minutes

160#

B. Snatch Pull cluster; 2.2.2; Rest 20 seconds/Rest 3:00 x3-4 sets

160#
185#
190#

C. Pendlay row; 6-8x4; rest 75 seconds between sides

Did not complete as it really bugged my back on Monday. The extreme retracting of the scap hits the sprained rib. Figured bc they are in the piece below I would error on the side of caution.

+
4 rounds for time:
7 man makers 35#
10 kb rack step ups 20" - tough and heavy
5 supinated strict pull ups

13:53 - Ouch.... NO HOLY SHIT shoulders are numb. 

10/8/14

8th
A. Heaving Snatch Balance; 3x5; Rest 2-3 minutes - build per set, video first and final set

95#, 115#, 125#, 135#, 145#

B. BS @30x1; 3-4x4; Rest 2-3 minutes

245# - 4
275# - 4
295# - 3
315# -

C. EMOM 10 minutes
odd; 5 single arm kb overhead squats right arm
even; 5 single arm kb over squats left arm

53#

+
6 sets for time:
Barbell Squat clean thruster x3 - tough
5 HSPU
400 meter run
Rest 2-4 minutes

2:56
3:01
2:57
2:48
2:53
2:53

10/7/14

7th
A. Segmented clean pull; 3x5 @93% of 1RM; Rest 2 minutes - focus on great positions, pause 1" off ground, below knee, mid thigh, then explode. Speed through the middle

245#

B. Power Clean x2 + Clean Pull x1; Rest 2 minutes x4 sets - build per set

185#
195#
205#
215#

C. Pendlay Row; 4-6x4; Rest 90 seconds

215# - 5, 5, 5, 5

+
30 sets
30 seconds AD 90%
30 seconds rest
- All sets same pace

75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 75, 

10/6/14

6th

15 min Bike ride to work - 5k

https://www.youtube.com/watch?v=yMnamNJZMBk - start doing this before every workout, let's see if that opens up that T-spine of yours a bit
+
A. Build to a tough single squat clean thruster - video heaviest set

225#

B. 1 1/4 FS; 3-4x4; Rest 3 minutes

185# - 4
225# - 4, 4, 4

C. Split Jerk; 3x5 @ 85% of 1RM; Rest 2 minutes - speed under bar is the focus

235#

+
21-15-9
Barbell Push Press 115#
Strict pull up

7:12

+
Zone 1 20 minutes - your pick

AD

15min Bike ride home - 5km

10/1/14

October 1st
A. EMOM; Squat snatch x1 starting at 75% of 1RM add 10# per minute until tough set, not failure - video final set

155# missed 165#

B. 1 1/4 BS; 3-4x5; Rest 2-3 minutes

225# - 4
255# - 4, 3, 3, 3

C. EMOM 10 minutes; Heaving snatch balance x2 - you pick weight but challenge yourself.

135#

D1. 1-arm KB OHS @52x2; 12-15x3; Rest 45 seconds
D2. Rope Climb; 4 reps x3; Rest 90 seconds

35# KB

+
6-8 sets for time:
DB Squat clean thruster x3 - tough
Ring Push ups x10
7 wall walks
1 HSPU
Rest 2-4 minutes

DNF - got through 1 round and felt my thorasic spazem on the wall walks and had to discontinue.