Tuesday January 31, 2012; Liftin’ light, breathing hard

0430
5 sets, 2 min rest between
15 T2B, 20 sec Airdyne, 10 CB parry Left, 10 CB parry Right

0830
30 Minutes of Mobility

1030
Liftin’ light, breathing hard training

A. 3 rds for time @ 95%:
10 hang squat clean – 115#
10 KBS – 1.5 pd
10 burpees
4:51
Was uncomfortable and breathing hard but definitely not 100%.
Did not feel super fast today but was happy with effort.

REST 20 Minutes

B. 3 rds for time @ 95%:
15 wall balls
20 CTB chin ups
25 double unders
5:27
Made a mistake and did not warmup pullups cause grip was a bit tired from previous WOD. I thought my kip should have been more explosive and would have been with aggressive warmup. Came out too hard on pullups and ran out of Strength on last round. Happy I tried to go for it though.

Monday January 30th, 2012

AM session
4 rounds at 80% pace: OH lunge x10, GHD x 15, OH lunge x 10, ring pushup x 15, reverse hyper x 15

mid AM
5 sets:
3 tough push press
Airdyne 30 sec @ 95%
rest 3 min
195/21rpm, 200/21, 205/21, 195/21, 200/21

REST 15 min

5 sets:
5 tough press
row 30 sec @ 95%
rest 3 min
Stayed at 125# for all 5 sets went 151, 152, 154, 159, 160meter on the row

Saturday January 28, 2012

12 minute AMRAP
10 Wallball, 5 T2B
16 + 3

Tough little WOD. I am strong at T2B but not WB so it turned into a WB Festival!!
I was never gassed, kept moving, not exhausted post WOD but still not a very impressive score.
Got 9 rounds first 6 min and fell to 7 rounds the last 6min so obviously was resting too much!!
163 WB and 60 T2B in 12 min

Jan 25, 2012; speed sn, then some sq cl thrusters

A bit tired today, gotta get to bed earlier!
Mondays work was tough plus haven’t done much leg work because of hammie….yesterdays row wasn’t brutal but it put the final damage on some sore legs. Did a lot of active mobility today.
Haven’t hopped on the scale in forever, was surprised to see I’m 175#, heaviest in 7 years. Purposely have been eating more to recover, feel strong, a bit slow on bdwt movements. Will start to trim down.

0430: usual movements

0830; mobility

1030 main training

A. Speed work
3 Hang Squat Snatch every 60sec x 10 sets
stayed light (115#), moved FAST!!

B. 5 sets, increase weight each set
5 squat clean thrusters
10 burpees
25 double unders

Used 135, 145, 155, 165, 175

Thrusters felt good. Could have attempted some TnG with lighter weight but was in no hurry today, first time pulling from the floor instead of hang in a while.

January 24, 2012, rowing

Somedays ya simply gotta do stuff ya hate…ROWING!!!!

1k row 3:37.5, 1:48.7 pace
rest 15m
1k row 3:34.4, 1:47.2 pace

Goal was 97%, I guessed my 1k row was a 1:45 pace, so shot for under 1:50 pace.
Came out harder and finished harder on the second row thus the faster time.
I think I was more like 95%, wasn’t crushed after, could have done another at the same pace…so maybe I was more like 93%.

I’m excited about tomorrow as I’m work some squat clean thrusters.
Thrusters are uncomfortable for me but have been working my mobility so am excited to see how they feel.

I should have watched this before the row, would have gotten me past 97%!!!

Monday January 23rd: Hangin’

It felt GREAT to move some moderately heavy weight FAST!!!

0430
Circuit training x 16min at 80%

0830
Mobility x 20min

1030
Main Training

A. clean and jerk – build to a tough double fast; rest 1 min b/t sets
—worked from HANG; 195, 205, 215, 225, 235—-

B. 3 TnG Clean and Jerk tough on the 45 sec timer x 8 sets
—-worked from HANG; 165, 175, 185, 185, 185, 195, 195, 195—-

C. BB Walking Lunges – 10 steps; rest 2 min x 3
Stayed light.