8/12/17

Comp Style Warmup

30 mintues clock

+

Regionals 2012 Event 4

For time:

50 Back Squats 95# (50 ub)

40 Pull-Ups

30 Shoulder 2 Overhead 95# (10,10,10)

50 Front Squats 65# (25,25)

40 Pull-Ups

30 Shoulder 2 Overhead 65# (15,8,7)

50 Overhead Squats 45# (25,25)

40 Pull-Ups

30 Shoulder 2 Overhead 45# (30)

*22 minute cap*

18:45

My goal was sub 20, and my plan was to never let my shoulders total fatigue. And move fast when I had the barbell in my hands so I could rest longer.  rested a lot more than I usually do during workouts, probably too much 

+

10 minute AB cooldown

10 minute Breathing Work

10 minute Foam Roll Quads done 

8/11/17

Warmup:

200m Sandbag Carry @ 100#. Done. 

+

A. Every 3:00 x 15:00

Back Squat @ 3111 tempo x 3 reps @ 240-250 (80-85%)

240# barely did 3, only 2, for three, failed 2nd in this 4th set, went down to 235# did 3 in last set. 

This was horrible. Less weight than last week 

B. Every 2:30 x 15:00

Deadlift @ 3111 tempo x 2 reps @ 230#

C. Ring Dips x  4 reps @ 3112 tempo rest 1:30 x 8 sets (make sure you're dropping your hips*done. 

+

EMOM x 28

minute 1 - 11 Calorie AB

minute 2 - 10 Burpee Box Jump Overs

minute 3 - 9 Calorie Ski

minute 4 - 35 UB DUs

COMPELTE. 

Finisher:

10 minutes of 90/90 breathing 

Kind of done, I don't remember what to do for this

8/10/17

AM

Warmup:

200m Sandbag Carry @ 100#. Done. 

+

A1. Standing Single Arm KB Press @ 2012 tempo x 4/side rest 1:00 (all @ 44#)

 Done! UB. This was cool couldn't do this weight two weeks ago. 

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets (add 30# of chains)

Done. Been doing pull-ups not jumping up these last weeks. 

B. Bench Press

5 @ 110#

3 @ 120# (accidentally did 125#)

1 @ 130# 

2 @ 135# x 3 sets (failed 2nd rep on 1st set, rested longer than two min before last two sets (closer to 2:30/45) was a struggle but didn't fail. 

rest 2:00 bt each set

C1. Trap 3 Raise x 6 reps (:06 tempo) *same as last week*- rest 1:00

C2. Single Arm KB High Pull x 15 reps/arm rest 1:00 bt arms (use a 26# KB) 

Been doing this wrong. Can we please start this cycle over? Would really like to do on these, very challenging 

C3. Landmine Row x 6/arm rest 1:00 bt sides 22# bar 

+

6 sets:

L-Sit x :15-:20 (the way I showed you)

rest as needed

:20, done. 

8/9/17

30 min AB, 30 min roll out

8/7-8/8

Warmup:

200m Sandbag Carry @ 100#

+

A1. Strict Press @ 3013 tempo x 3 reps rest 1:30 (all at or above 95#)

A2. Strict Pull-Ups @ 10X1 x 10 reps rest 3:00 x 5 sets 

B1. OH Waiter Carry @ 50# DB x 50m rest :30 bt arms (walk slowly)

done. (200ft)

B2. Standing Alternating Dumbbell Curls x 6/arm rest :30 (make these heavy) 

30# too heavy 

B3. Dumbbell Neutral Grip Floor Press x 20 reps  30# dbs 

rest 2:00x 3 sets

Right shoulder feels weird. 

+

3 sets:

Side Plank w/Top Foot Abducted x :30 rest 1:00 bt sides

+

8 sets:

500m Row @ > 1:51-1:52 pace

rest 2:00

rest 4:00 bt sets 4&5

Done omg. 😵

8/8

Warmup:

200m Sandbag Carry @ 100#

+

A. Front Squat @ 3311 tempo x 4 reps rest 2:30 x 4 sets (all above 180#)

185, 190, 195, 200(3/1)

B1. Single Leg Barbell DL x 8/leg rest 1:00 bt legs 

65, 85x2 (def less stable on right leg)

B2. Towel Hang From Pull-Up Bar x :45 rest 2:00 x 3 sets done. Ub

C1. Strict HSPU @ 3011 tempo x 6-8 reps rest 1:30 done 8 ub. 

C2. Glute Ham Raises x 12 reps (slow) rest 2:00 x 4 sets

+

"The Chief" - with heavy DBs

AMRAP 3

3 DB Power Cleans 50#

6 Push-Ups

9 Air Squats

rest 1 minute x 5 rounds

4+14, 4+5, 4+16, 5+2, 6+1

Took some time to get a rhythm for the cleans 

8/5/17

Warmup:

300m Sandbag Carry @ 80#

+

A1. Towel Pull-Ups x 8 reps rest 1:00

A2. Half Kneeling Single Arm Landmine Press x 8/side rest 1:00 bt arms 35#+10#, 15, 20

A3. Axle Bar DL Lockout Hold x :45 @ 160# rest 2:00 x 3 sets done. 

B1. Static Hold On Rings (with 20# chain) x :60 rest 1:00

Broke up :30, :30

B2. Foot Ankle Drills rest 1:00 x 2 sets - https://youtu.be/KHufP_4y2nA

+

For time:

10 Strict Muscle Ups

20 Wall Ball Shots 30# (9')

300m Sandbag Carry 100# 13 lengths 

40 Toes to Bar

500m Run

60 Burpee Box Jump Overs 20"

42:37

For strict muscle ups started with an emom- got to 6 then kept failing. So did 4 singles kipping. Really really nervous of hurting myself doing this. Spent 22+ minutes here

Wall balls all singles 

T2b broke up 15, 10, 8, 7 

8/4/17

Warmup:

300m Sandbag Carry @ 80#. Complete 

+

A. Every 2:30 x 15:00

Back Squat @ 3111 tempo x 4 reps @ 80% of 1RM 240#

Sets 1-4 were hard but ub/good.

Failed fourth rep on 5th set. 

Sixth set did 3 rested/reracked than did 1 (my neck freaked out on that third rep and didn't want to push it/fail

(First time using my belt since I maxed out my backsquat in may)

B. Every 2:30 x 15:00

Deadlift @ 3111 tempo x 3 reps @ 220#.

Done felt good this week 

C. Ring Dips x 6 reps @ 3212 tempo rest 2:00 x 5 sets

Been doing ring dips incorrectly. 

Did 5 sets of 6 reps of regular ring dips after doing some sets of incorrect tempo. Couldn't do ub after first set. Small sets/singles 

+

EMOM x 28

minute 1 - 10 Calorie AB

minute 2 - 10 Calorie Ski

minute 3 - 13 Calorie Row

Done. Kept pace. Really hard. 

Finisher:

800m Reverse Sled Drag (26 lengths of parking lot) @ 45# on sled attached to your hips only

*slow and methodical*

Done. 36 lengths indoors. 

36:50

8/3/17

AM

Warmup:

300m Sandbag Carry @ 80#

+

A1. Standing Single Arm DB Press @ 2012 tempo x 5/side rest 1:00 (all @ 40#) done. Perfectly challenging 

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets (add 20# chain) done ub 

B. Bench Press

5 @ 105#

3 @ 115#

1 @ 125#

3 @ 125# x 3 sets

rest 2:00 bt each set

Done. Actually not as bad as usual

C1. Trap 3 Raise x 6 reps (:06 tempo @ 2.5#) - https://youtu.be/NGghJxgKAjs - rest 1:00

C2. Single Arm KB High Pull x 12 reps/arm rest 1:00 bt arms (use a 26# KB)

C3. Bent over Wide Grip Barbell Row x 12 rest 

Used a snatch grip. 35# bb, 45#bbx2

2:00 x 3 sets 

+

2 sets:

L-Sit x :60

rest as needed

*please film a set for me*

Done. Will work on keeping toes pointed & up, didn't know 

PM

200m Slow warmup swim

14 laps. 210 meters 

+

8 x 50m Swim (freestyle)

Swam 4 laps 60 meters 

1 minute rest bt

*increase the pace on each set*

Rounds ranged from 55-:60 

+

6 lap breast stroke cooldown

1 lap= 15 meters 

2 lap= 30 meters 

3 lap= 45 meters 

4 lap = 60 meters 

  

8/2/17

30 min bike
30 min foam roll

8/1/17

Warmup:

300m Sandbag Carry @ 80#

+

A. Front Squat @ 3311 tempo x 5 reps rest 2:15 x 4 sets (all above 165#)

170, 175, failed 5th rep at 185# twice. 

B1. Double Dumbbell Single Leg DL x 6/leg (35# or higher) rest 1:00 bt legs 

All at 35 

B2. Towel Hang From Pull-Up Bar x :35 rest 2:00 x 3 sets

Done ub. 

C1. Wall Facing Handstand Hold x 1:00 (perfect positioning) rest 1:30

C2. Glute Ham Raises x 10 reps (slow) rest 2:00 x 4 sets. Done 

+

10 rounds @ 85-90% effort:

:30 Thrusters 65#

:30 Bar Facing Burpees

:30 Assault Bike @ 275+ watts

:90 Rest

Done. About 16-18 thrusters per round, 6-7bfb, 4-6 cals