4/24/12: Tuesday

24-Apr
AM Session:
A. Airdyne :14 sprint, :46 spin x 5
B. 1-10 unbroken ladder: ring pushups, strict pullups (7:30ish)
C. Airdyne :14 sprint, :46 spin x 5

Mid AM Session
4 sets:
3 TnG power clean
AD sprint 20 seconds @100%
Rest 3 min
Results: 195,205,215,195
The AD always wins!!

+
4 sets:
7 unbroken 2 pood swings
Row sprint 25 seconds @100%
Rest 3 min
Results: 70# felt light
+
4 sets:
8 fast unbroken CTB chin ups
13 burpees AFAP
Rest 3 min
Results: Fast, love these 2!

4/23/12: Barbell fun

23-Apr
AM Session

A. :12 sprint Airdyne, :48 spin x 5
B. 5 minutes of Clubbell Parry
C. :12 sprint Airdyne, :48 spin x 5
D. 3 rounds T2B, reverse hyper

Mid AM Session
A. Hang power snatch; build to a max
Result: 155,160,165,170,175#
165 and up were sloppy

B. Hang squat clean thruster 5, 5, 5; rest 2:30
Result: 155,165,175#

C. TnG Hang squat snatch 10, 8, 6, 4, 2; rest 2:30
Results: Went heavier as the reps decreased. 115, 125, 135, 145, 155#

4/20/12 FUN TRAINING!

4/20
AM session
Pushed the effort and heart rate a bit knowing I had muscular endurance stuff later

mid AM session
A. Power clean; build to a tough single (not a 1rm)
Result: Went conservative and quick. 135,155,175,195,215,235

B. TnG power snatch gauntlet; 2 reps on the minute. Start @115#, add
10 pounds per minute until failure
RESULT: Loved this! 165 x 2 very Clean, 175×1 clean and 1 ugly press-out

C. 6 minutes strict muscle up practice
RESULT: used body leverage but no hip kip, got close to 30 in 6min, didn’t count

D. Amrap 1-5 unbroken HSPU ladders in 10 minutes
5 rounds plus 1,2,3,4 (10reps)
Been working ring HSPU at a volume of 40 reps, the 85 regular HSPU crushed the shoulders!

4/18/12: MAP Training

4/18
AM session
Double Super Secret Training

mid AM session
5 min amrap @90% aerobic
5 burpees
3 muscle ups
5 hang squat clean 95#
Rest 3 min
5 min amrap @90% aer
5 ctb chin ups
5 toes to bar
10 wall balls
20 double unders
Rest 3 min
5 min AD @90% aer
Rest 3 min
5 min amrap @90% aer
5 OHS 95#
5 box jumps 24″
Run 100m
Rest 3 min
5 min row @90% aer
RESULTS: THIS Felt Great!! Pushed a good pace breathing Hard but not redline

4/17/12: TnG DL, P Jerk, Double under fun

4/17

AM session
5-6 minute 80% efforts x 4 sets with 3min rest between
various movements

mid AM session:
5 sets:
3 TnG DL
AD sprint 18 seconds @100%
Rest 3 min
Results: 315, 335, 355, 375, 395!
AD at 14-15 RPM

+

5 sets:
3 TnG push Jerk
Row sprint 22 seconds @100%
Rest 3 min
Results: 195, 205, 215, 225, 225
ERG at 115-119 meters

+

Took 3 attempts at MAX Double Unders: 143, 209, 217. 1 month goal is 300!

4/16/12 TnG HSQCL x 5,3,2 + PSx3 + Sn balance

Spent all day yesterday (Sunday) Heating my back, stretching, mobilizing, and even had an emergency visit to DR Paul. Felt tight today but A LOT better.

4/16
AM session
Pushed a bit harder this morning; 90%
Airdyne :50 Spin, :10 Sprint x 5
+
4 rounds or 200m run, 20 OH W Lunge (45#)
+
5 rounds 5 C2b pullups, 20 WB
+
Airdyne :50 Spin, :10 Sprint x 5

mid AM session:
A. Hang Squat clean TnG 5, 3, 2; rest 3 min
RESULTS:
205×5
215×3
225 x3 had to go for it!

B. Hang Power snatch; 3, 3, 3; rest 3 min
Results: 155, 165, 160

C. Snatch balance; 3, 3, 3; rest 3 min
Results: played safe:
145, 155, 165

4/14/12

SATURDAY
mid AM session
For time:
Row 1000m
50 burpees
RESULTS: CRAP DAY!
Stiff back, locked up on me yesterday.
Warmed up real well and gave it a shot.
UGLY!
Couldn’t get comfortable on ERG, burpees slow and sloppy.
Time; 1/2 a century.

Rest 90 min

For time:
21-15-9
Thrusters 115#
KBS 2 pood
RESULTS: Now here is where a smart man would walk away and not train until Monday.
Felt awful; tight and achey…turned off the clock and did the work because I’m an ASS.
Time: A Full Moons Cycle.

A nice piece of humble pie.

4/13/12 Muscle-up PR

4/13
AM session
4 sets: 200m run, 20 lunge, 9 pullups
+
5 min easy Airdyne
+
4 sets: 15 ghd situp, 12 t2b, 12 reverse hyper

mid AM session
A. Power snatch; build to a tough single (not a 1rm)
Results: 170# not feeling fast

B. 2 power snatch on the minute for 8 minutes with 90% of A
Results: 155#, felt fast

C. 10 sets of 3 unbroken muscle ups for time (if you fail a set of 3
UB there is a 30 sec penalty added to the score)
Results: 3:15!!

D. Ring HSPU – amrap sets of 3 in 8 minutes.
Results: 13 sets of 3 = 39 reps

4/11/12

4/11
AM session
5 min Airdyne, 80% aerobic
+
15 WB emom x 5
+
10 C2b pullup emom x 5
+
12 reverse hyper emom x 5

mid AM session
5 min amrap @90% aerobic
5 burpees
5 box jumps 24″
5 thrusters 45#
Rest 3 min
5 min amrap @90% aer
5 chin ups
5 ghd sit ups (sub anchored)
5 wall balls
Rest 3 min
5 min row @90% aer
Rest 3 min
5 min amrap @90% aer
5 hang squat snatch 75#
5 burpee pull ups
20 double unders

RESULTS: MAP Training is still weird for me, not sure if I’m working at the right pace or if I’m accomplishing what I’m supposed to. It feels kind of like active recovery.
Video is boring but recorded it so I could get feedback on my breathing and if I’m fulfilling the prescription