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!!

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4 sets:
7 unbroken 2 pood swings
Row sprint 25 seconds @100%
Rest 3 min
Results: 70# felt light
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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

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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

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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