Thursday, June 27 Week 6, Day 4

AM
A. Push Press; Build to a 1RM
B. KBS @ 88#; 10 reps EMOTM for 8 minutes
C. AMRAP Unbroken Double Unders x 3 sets; rest as needed

PM
Row 500m @ 85% rest/walk 2 min x 12 sets
(rest 6 min b/t sets 6 & 7)


Results

AM
A. 250#
B. Done
C. 228-136-127

PM
Done about 1:50 pace

Happy with the 250# push press as it's a 5# increase from testing a few weeks back.  Felt strong too, good hip drive and lockout, even after missing 245.  255# is all time pr so that seems to be coming back.

Heavy KB swings felt a lot better than I thought they would, took about 20 secs for each set.  It was starting to get hard on the last few reps of each set, especially the last few sets.

Didn't warm these up at all.  Literally picked up the rope and started my first set and almost hit my all-time best of 233.  For some reason I thought it was 222, and I think mentally I relaxed thinking I had beat it, but my friend reminded me I was wrong.  Feel like I could have hit 250+ if I had really focused.  2nd 2 sets shoulders were starting to tighten up at the end.

Rowing intervals felt good.  Goal was 1:50 and was able to stick to that without too much difficulty although the last 3-4 intervals were starting to get tough.  Obviously had a good amount still in the tank though because was able to row a 1:43 and it wasn't by any means all-out.

Tuesday, June 25 Week 6, Day 2

AM

25 min run easy pace

PM

3 Rounds for time:

25 Kettlebell Swings @ 70#

25 Burpees

Results

AM

Done at about 8 min mile pace

PM

7:53

It was another hot humid day.  Went out to run at 11:50 AM and it was already in the 90's.  Humidity made it feel like breathing hot water and the sun was energy sapping.  Never the less, I was happy to get this is in and felt looser in the low back and legs.

I was hoping to do this closer to 6 min, but I couldn't keep the pace on either movement.  Did the first round of swings UB, but then went 15-10, 10-7-8.  Burpees felt like they were faster than I would have gone in the past, but they would slow down by reps 18-25 except for the final round.

Monday, June 23 Week 6, Day 1

AM

A. 4” Feet Elevated Snatch Deadlift w/straps @ 31X1; 3-4 reps x

6 sets; rest 4 min

B. Close Grip Bench @ 30X1; 8, 6, 4, 8; rest 3 min

C. 3 pHSPU (10”) on the min for 10 minutes

PM

Airdyne 3 minutes for Max Calories

Results

AM

A. 225(4)-235(4)-245(4)-255(4)-265(3) - stopped on rep 4 at 265 due to back

B. 185-205-215-185

C. Done- all UB reps

PM

70 Cals

The deficit SGDL were feeling great today.  I was feeling strong and fast.  Unfortunately I pushed a little too hard I guess and tweaked my back on my lower left side on the 4th rep of my 5th set so I stopped there and didn't do a 6th set.  Bummed, was feeling good and was going to hit 275 for 3 or 4.

Bench felt good today, was happy I was able to hit 185 again on the 2nd set of 8 reps after going up to 215.

The 3 min max cal airdyne is easily one of the hardest workouts I've ever done.  I completely underestimated this and how hard it would be to hit around 100 cals as ive seen some top guys hit in cideos.  I probably went our too fast to start, a product of not being able to measure my airdyne sprints in anyway the last few weeks, and being on a different and newer model that felt different.  Regardless, I knew I was in big trouble when I hit 1 min.  When I hit 1:30 I wanted to die.  I hit probably around 450-500 watts when I was going my fastest (not all out sprint but 90% ish) and around 200 something at my slowest.  My quads were filled with hot liquid magma by 1 min and just stayed that way for the next 2.  That was definitely the main limiter was blowing up in my legd, though the breathing was terrible too.  I felt like I was doing Fran, only probably the way it's supposed to be felt as I can't do my thrusters fast enough to feel like this.  I know 70 Cals is pathetic, and the goal is 100 Cals.  Now I know just how tough that is going to be to reach that goal!

Saturday, June 22 Week 5, Day 6

Back Squat; 5, 3, 2, 5, 3, 2; rest 4 min

(wave load)

+

Power Clean & Jerk @ 205#; 1 rep every 30 sec

for 8 minutes

+

For time:

Row 1K

25 Double Unders

Row 750m

50 Double Unders

Row 500m

75 Double Unders

Row 250m

100 Double Unders

Results

315(5)-325(3)-335(2)

325(5)-345(2-failed 3rd rep)-355(1-failed 2nd rep)

Again, pushed too heavy on the last few sets of squats and missed reps.  Really wanted 355x2 but just couldn't push through the sticking point just above parallel.  Still happy though as even though my back has been fatigued all week and legs were tired today, was still able to hit some big numbers for good reps and fight through.

+

Done-no misses, all push jerks started from the dip of catching the power cleans.  205 felt solid and fast.

+

13:29: 

1k (1:48 pace-3:36)

750m (1:48 pace 2:35ish)

500m (1:49)

250m (:55 secs)

Felt good about this.  My goal would be to eventually row 1:40-1:45 pace in this type of workout.  Doubles went well.  Broke once in 25s, 50s UB, 75 UB, 100's was 50-30-20.  Shoulders were fatiguing so there was no way I was going to go UB on all sets since it was ascending, but maybe in the future.  Legs were tired from the week and from the squats so I'm happy with this effort, legs were tired after, but not destroyed.

Friday, June 21 Week 5, Day 5

AM

A. Snatch Balance - Build to a tough single in 15 minutes

B. Squat Snatch @ 75% 1RM; 2 reps x 6 sets; rest 90 sec

+

For Time:

10-9-8-7-6-5-4-3-2-1:

HSPU

Toes to Bar

PM

Airdyne 40 minutes @ Z1

Results

AM

A. 265 (missed 275)

B. Done @ 185 no misses

5:04

265 Snatch Balance

PM

Done - avg a 460 Cal/hr for first 20 min then 510 Cal/hr for second 20 min; did 298 Cals

I haven't done snatch balance in many, many months.  Happy with 265 since the best I've ever hit is 275.  I wonder though if I do this movement correctly.  I've often wondered if I shouldn't drive down to the catch position faster.  I do a fast snatch jerk into the power position then ride the bar down pretty slowly.  It just feels like a slightly faster OHS and with a wider grip.

Snatches still feel a little awkward not doing them as often as I'm used to, but 185 was solid enough today.  It doesn't usually start feeling heavy off the floor until 225 though, and I may be jumping back too far.

This was a nice little quick and easy couplet.  I'm strong on both these movements and they were low reps each set so I went UB no problem and moved quickly.  I still am lazy and do a short kip on regular HSPU because its faster, but I can transition pretty well to the deep kip whenever I want.  Still, for comps where no one can get creative and the only way they make HSPU harder is to up the volume, I need to practice the deep kip consistently and fast to save my shoulders for other movements/events.

Airdyne felt good and just got one Wed with a better monitor so I can see Cals, Cals/hr, RPM, and levels (whatever the heck that means).  Yay now I have something to measure these efforts with.

Thursday, June 20 Week 5, Day 4

AM

A. Clean Grip Deadlift w/ straps @ 21X1; 3-4 reps x 5 sets

; rest 4 min

B. Push Press; 3, 3, 2, 2, 1, 1; rest 3 min

C. 50 Burpee Box Jumps @ 24” for time

PM

Row 500m @ 90%

rest/walk 2 min x 10 sets

(rest 6 min b/t sets 5 & 6)

(goal is to have EXACT same times per set)

Results

AM

A. 315(4)-325(4)-335(4)-345(3)-345(3)

B. 215-225-235-240(1)-245(fail)

+

3:41

PM

1:46.5

1:47.1

1:47.0

1:46.9

1:47.0

1:46.9

1:46.9

1:46.9

1:47.0

1:45.5

Felt good on the clean deads, but no speed on them.  Feel like at those weights I should be able to pull faster, but I guess not if my regular deadlift is only 400ish.  Hopefully that pulling speed will come with strength.

Disappointed in the last few push press reps.  It was feeling strong then missed the 2nd rep at 240 and by 245 just didn't have any drive left.

I feel like the Burpee box jumps went well.  I purposely went out fast because I wanted to do fast Burpees and then see what I had left instead of what I'm used to doing which is slow and steady.  Legs definitely started fatiguing around 20-25 reps and my 2nd 25 were 30 secs slower than my first.

Rowing intervals went well.  I definitely do better on these going out hard for the first 100-200m (1:40-1:45 pace) and then holding onto the 1:47 for the rest of the time.  Whenever I tried to go steady at 1:47 from the beginning I would fall off pace between 300-150 m to go and it was a struggle to stay there.  Happy that I picked a pace that I could hit almost dead on each time, but was still difficult.  On the last 500m I let loose a little to see what I had left in the tank at that point but not have it be all out.  I would love to come down to a 1:40 pace in the future on this type of workout, but that could take a while.

Tuesday, June 18 Week 5, Day 2

AM

EMOTM for 20 minutes:

Even min - 7 Squat Cleans @ 135#

Odd min - 3 pHSPU (10” deficit)

+

EMOTM for 20 minutes:

Even Min - 7 OHS @ 135# (from floor)

Odd Min - 30 Double Unders

PM

@ 90%

Run 100m

10 Pull-ups

Run 100m

10 Push-ups

rest 1 min x 10 sets

Results

AM

Done

5 min rest

Done

PM

Done - rounds avgd. 1:10 (lowest was 1:08, highest was 1:12)

First EMOM was a grind.  I was very thankful it was not in the high 90's like it was last week or this would have been just horrible.  The squat cleans went UB until the last 2 sets, then 4-3 and 3-2-11.  Low back was fatigued from the deficit pulls yesterday and was feeling that after several rounds.  Quads were burning too the 2nd half of rounds but not nearly as much as the low back.  Def. HSPU were fine, went UB all rounds and never was close to failing.  Cleans were taking me around 24-26 secs and HSPU about 10 secs.  I experimented with hook gripping and releasing it each rep in the rack catch position then rehooking (prob not a word) on the transition back down when I drop my elbows.  I also had some better success bringing the bar straight down to the ground instead of banging into my quads and then bringing down to the ground.  This probably contributed to my back fatiguing faster than it would have, but it made for faster and smoother reps.

Had to take a short rest due to teaching class sooner than later, so I was really worried my quads and back would be blown on the OHS but that was not the case at all.  Hit all sets UB in about 15 secs and they never really got tough.  Double-Unders were a nice recovery and breathing was never challenged during this EMOM.

PM

This went better than I thought it would.  Breathing would get up and legs would get a little heavy at the end of each round on the second sprint, but 1 min was good recovery time and I never came close to redlining even though I was pushing the pace.  And though inwasnt running much, I'm surprised my legs felt as good and fast as they did since doing about 150 squat cleans/OHS a few hours before.  I was happy with the pull-ups and push-ups, all UB and fast, but especially since on the pull-ups I used gymnastics grips to save my hands and they made the grip awkward in warmup but it was fine when I was going.  I just had to chalk them up every round.  I think they need to be worn in quite a bit before I'd be comfortable using them on sets bigger than 10-15 regular pull-ups and wouldn't trust them now on C2B.

Monday, June 17 Week 5, Day 1

AM

A. 4” Feet Elevated Snatch Deadlift w/straps @ 31X1; 3-4 reps x

5 sets; rest 4 min

B. Close Grip Bench @ 30X1; 5, 5, 3, 3, 3; rest 3 min

C. Muscle-ups; 10, 8, 6, 4, 2 Unbroken sets for time

PM

Airdyne 25 sec @ 97-100%

Rest/walk 3:35 x 6 sets

Results

AM

A. 225-235-245-245-245 all sets completed 4 reps

B. 205-215-225-225(2)-225(2)

C. Completed in 6:21

PM

Done

Deficit snatch deadlifts felt very awkward setting up, but otherwise fine.

CGBP I was a little disappointed as I thought after hitting 215 for 5 that 225 for 3 would be no problem but the first set I had to grind out the 3rd rep, then missed 3rd rep for the final 2 sets.

Could have pushed this a little faster with shorter rest times, but didn't know what to expect with such large sets UB.

On the airdyne sprints legs were definitely blowing up big time by the 20-25 secs mark.  I can't wait to get a airdyne with a monitor this week so I can quantify these efforts with wattage and calories.

Saturday, June 15 Week 4, Day 6

Results

305(6)-325(4)-345(2)

315(6)-335(4)-355(1)

5 Rds + 1 PC

Done in 9:58

Squats keep feeling better and better.  It's been months since I've been comfortable squatting these percentages of my 1RM for reps.  I'm really liking the wave loading and feel it helps with both confidence and a good way to build into the heavier sets for success.  I keep pushing the last set a little too heavy I guess as I've missed my target number of reps on the final set by half the last 2 weeks.

I'm ok with the AMRAP result.  225# felt heavy from the beginning, maybe due still to the heavy pulls from Thursday I don't know or because I was forced to wait a couple hours between the squats and the AMRAP due to teaching classes.  Hit 2 rounds in the first minute then fell off to around 1 per minute then a little under that.  Burpees have improved a ton in a short time so that's good and they were a good pace where normally they would have been slow.

Friday, June 14 Week 4, Day 5

AM

A. Muscle Snatch x 1/Snatch Balance x 3; rest 2 min x 5

B. Squat Snatch @ 70% 1RM; 2 reps x 6 sets; rest 1 min

+

AMRAP in 12 minutes:

20 Unbroken CTB Pull-ups

20 Unbroken Ring Dips

PM

Airdyne 35 minutes @ Z1

Results

AM

A. 155-155-160-165-165

B. Done @ 172# (based off 245# snatch)

+

3 Rounds + 20 UB C2B Pull-ups

Muscle Snatch (first set at 155, then last set at 165#)

Tried to push the weight as heavy as I could on muscle snatches.  Snatch balance felt solid and fast.

Snatches felt off at first, since I'd been muscle snatching 165# I just went right into a rep or 2 or 172# before hitting the working sets.  I should have taken the weight down to at least 135# and warmed up the technique as it took me a couple sets to dial in my technique.  It feels like so long since I've done the full snatch!  It felt a little weird at first.  Once I dialed it in it felt solid.

I don't know if I paced this too slow or not, but I really don't think I could have done 1 more UB set of ring dips without another 1-2 minute rest.  C2B felt fine except for hands feeling a little raw.  I may have been a little too tentative to push with the UB standard looming, especially on the dips.

Thursday, June 13 Week 4, Day 4

AM

A. Clean Grip Deadlift w/ straps @ 41X1; 4-6 reps x 5 sets; rest 4 min

B. Push Press x 3 reps; rest 3 min x 5 sets

+

AMRAP in 3 minutes:

5 KBS @ 70#

5 Burpees

(goal is 7+ rounds)

PM

Row 3 min @ 1:47 avg pace

rest/walk 2 min x 8 sets

(rest 8 min b/t sets 4 & 5)

Results

AM
A. 275(5 miscount)-295(6)-305(6)-315(4)-315(4)
B. 205-215-225-230-230(2)
+
7 Rounds + 5 kbs

Thank goodness the weather broke and it's almost 20 degrees cooler than the last 2 days have been.  Clean deads are tough.  It seems that when I get about 2 inches from the floor my low back starts rounding a little.  I think it's due to my proportions.  Tried going a little wider in my stance today, can't tell if it helped or not.

Push Press was fine.  I started leaning back on my 2nd and 3rd reps to finish in the last couple sets at 225+.  When I brought 230 down for my 3rd rep on my last set I could tell I had nothing left in my shoulders.

Happy with the progress I've made in the short time I've been working on speed with the 70# swings and burpees.  First round felt really fast, but the 2nd round immediately began to slow down, I was hoping to get 6 rounds in the first 2 minutes, but just couldn't maintain that pace after the 1st min.  Still, happy I hit the  7+ goal.

PM

1:47:0

1:47:3

1:47:5

1:47:5

1:47:9

1:51

1:51

1:53

I don't really know yet what to expect from these rowing intervals, as I've never done anything like this before.  I don't know if I'm supposed to be able to hold the goal pace for all 8 intervals or if i will fall off until more training.  The first set went well, it was tough to hold the 1:47 pace due to legs blowing up, especially quads, but I was able to and not be going 100%.  After the 5th interval though, the wheels came off.  I had no power to pull 1:47 pace any longer.  Quads were going numb filling up with lead, and I was no longer able to recover enough to keep the pace in 2 min rests.

Tuesday, June 11 Week 4, Day 2

AM

Hang Squat Clean - Build to a tough single quickly

(not a 1RM)

+

EMOTM for 18 minutes:

Even min - 5 Squat Cleans @ 155#

Odd min - 7 Burpee Box Jumps @ 24”

+

EMOTM for 18 minutes:

Even Min - 15 Wall Balls

Odd Min - 10 Pull-ups

PM

3X

10 Muscle-ups

800 Run @ 90%

rest/walk 5 min b/t sets

Results

AM

275#

Done

Done

Happy with the hang squat clean as my lifetime pr is 295# so this was just under 95% of that, and that's pretty much where my 1RM clean is too right now (295#).

Today was a much tougher day simply because it was 95+ degrees and humid for the first time in a while.  It's been mild weather the 70's and little humidity so it made a big difference during the workout and recovery ability.

This EMOM was harder than I thought it would be, was hitting the cleans (1 & drop) in about 30 secs and the Burpees about 22-25 secs so I had about 30 secs recovery each round which was just enough to keep going, but it was certainly a grind.

Rested about 10-12 minutes then hit the second EMOM.  This one was tough simply because legs were already fatigued somewhat from first EMOM, but not as bad as the first one.  Wall Balls took 30 secs each time, but pull-ups took 12-15 secs so got a lot more recovery there.  These movements also weren't as taxing as the squat clean/Burpee box jump combo.

PM

1. 3:56 (MU UB in :32 secs, run was 3:24)

2. 4:10 (:44 secs 7-3, 3:26)

3. 4:30 (:60 secs 5-3-2, 3:30)

The runs were pretty bad.  So slow.  I came into this after strong consistent 1:20 min 400m's last week with a goal of running 3 min 800m's on these and wasn't even close.  My legs were trashed from the AM work 3 hours before and the stifling heat/humidity was brutal.  I'm very disappointed with this as I just had nothing in my legs to go faster.

Monday, June 10 Week 4, Day 1

AM

A. Snatch Deadlift w/straps @ 51X1; 4-6 reps x 5 sets; rest 4 min

B. Close Grip Bench @ 30X1; 4-6 reps x 5 sets; rest 3 min

C. 50 Parallette HSPU for time (10” deficit)

PM

Airdyne 20 sec @ 97-100%

Rest 2:40 x 8 sets

(Rest 4 min b/t sets 4 & 5)

Results

AM

A. 225(6)-235(6)-245(6)-255(6)-265(4)

B. 185(6)-205(6)-215(4)-215(4)-215(4)

C. 15:40

Doing the deadlift snatches the right way put more on my back and didn't feel as I was straining my hamstrings as much like last week when I did them wrong.

I was surprised at how much harder 215 was than 205.  3rd a d especially 4th reps got to be a grind at that weight.  I could also tell on the last few sets as my arms started feeling really "swole" that the HSPU were going to be really difficult.

This was so much harder than I thought it would be!  My shoulders, back, and tris were already blown up from the CGB and I wasn't able to rest between as I had a class starting soon I had to teach.  Opened up with 7.  Then did 2 and I knew it was going to be a long slow singles road.  Missed 5-6 reps along the way, 4 of them in the last 5-7 reps to go.  I should be able to do this in 10 min sooner than later and shoot for 5 over the long term.

After going back and watching the video of the HSPU, for the first time I saw how inefficient my long kip is.  My legs swing out and the up to the wall, wasting a lot of energy/momentum drivingmaway from the wall horizontally instead of vertically up the wall.  Fixing this should make a big difference.  I've never really cared about focusing on my HSPU technique as I've always been very good at them.  It's one of the few things I can compete at the Games level with.  So this was a humbling experience.

PM

These were fun.  It's amazing to me how a additional 5 secs all out can be so hard!  Around 12 secs it starts to get hard to maintain pace but from 15 to 20 the quads really started burning and blowing up. Recovery time was plenty.  Can't wait to get a airdyne with a updated digital monitor so I can qualify my efforts in cals, wattage, etc.

Saturday, June 8 Week 3, Day 6

Back Squat; 8, 6, 4, 8, 6, 4; rest 4 min

(waveload)

+

5-4-3-2-1 for time:

Thrusters @ 135#

Muscle-ups

+

rest 10 min

+

7 rounds for time:

10 GHD Sit-ups

10 HR Push-ups

10 Box Jumps @ 24”

Result

Squats: 275, 295, 315, 305, 325, 345 (2, got forward on third rep and lost it)

+

2:30 - all UB

+

8:42

I'm disappointed with the final set, missing the 3rd rep, I just let my chest drop and the bar drifted forward and it was too heavy to recover from.  Otherwise I'm pretty happy with how the squats went, especially since my legs were tired from the previous 2 days.

This was a good little sprinter.  Went UB on everything, minimal rest in transition.

Paced this too slow, shooting for 85% but probably paced a little too much for the first 5 rounds and did closer to 80%.

Friday, June 7 Week 3, Day 5

AM

A. Muscle Snatch x 1/OHS x 5; rest 2 min x 5

B. TnG Hang Squat Snatch; 3 reps EMOTM for 8 minutes

(choose weight allowing for fast clean reps)

C1. CTB Pull-ups; 15 reps x 4 sets; rest 10 sec

C2. Ring Dips; 15 reps x 4 sets; rest 2 min

PM

Airdyne 30 minutes @ Z1

(z1 = zone 1 = 60-70% effort, pretty easy)

Results

AM

A. 135-145-155-155-160#

B. 155#

C1. Done Unbroken

C2. Done 1) 15- 2) 15 3) 8-4-3 4) 5-3-3-2-2

I've only recently done any muscle snatching and think my 1RM when I did a month ago was 165 maybe.  When I jumped to 155 I started leaning back to get under the bar.  Don't know if that is ok or not.  Overhead squats were fast and easy.

155# was a good weight to use on the EMOM and be fast and pretty clean.  Did hi hang reps the only time to cycle them faster, so maybe I should have gone heavier and done mid thigh or above the knee hang snatches.

C2B were fine, hands are a little raw.  I played with the grip width and I think wider grip may be better to cycle faster with a shorter range of motion and engage the lats more.  The dips were harder then I expected only 10 secs after the C2B pullups.  I thought I'd be able to go UB on all sets but blew up on the last 2 sets.

All in all a nice morning after yesterday, my legs and back are tired from the clean deads, wall balls, and row intervals yesterday but still feel good, not beat down.  See how tomorrow's squats and heavy thrusters feel.

PM

Done

Hopefully this will help my legs before tomorrow.

Thursday, June 6 Week 3, Day 4

AM

A. Clean Grip Deadlift w/ straps @ 41X1; 4-6 reps x 4 sets; rest 4 min

B. Shoulder Press x 1/Push Press x 3; rest 3 min x 4 sets

+

5 rounds for time:

15 Wall Balls

30 Double Unders

(goal is to minimize transition time between movements)

PM

Row 3 min @ 90%

rest/walk 2 min x 6 sets

(rest 5 min b/t sets 3&4)

Results

AM

A. 275(6)-295(6)-315(5)-325(4)

B. 155-160-165-170
+
Wall Ball/Doubles: 4:17


Final set of clean grip deads

The clean deads started getting tough on the last rep of the last 2 sets and felt my low back was starting to round slightly.  Press/Push Press Work felt good.  Hit my recent press testing pr on my last set so I doubt 170# is my current 1RM, maybe 175 or 180#.  Push Presses felt light and fast.  I was very happy with the Wall Ball/Double-Under workout.  I was shooting for sub 5 and did 4:17.  Legs and arms started burning on rounds 4 & 5, but nothing too bad.  Don't think I could do that that much faster, possibly increase Wall Ball speed over time with speed training, but doubles were UB and I feel I minimized the transition time to pretty much the minimum possible.

PM

Avg 500m pace                 Meters               S/M

1:44.6                                860                    29

1:47.0                                841                    28
148.6                                 828                    28
146.1                                 848                    29
149.6                                 821                    29
147.7                                 835                    30

Wow these were tough.  I debated between a 1:45-1:50 pace and decided to go for 1:45.  I didn't know if I was supposed to be able to maintain the same pace throughout or try to fall off as little as possible.  To me, 90% is a effort level that's hard enough that it should not be sustainable, but maybe I'm wrong and that's really  closer to 95-97%.  Any way,after about 1-1:30 my legs would start blow up.  Was just hanging on for the last minute to 30 secs of each set.  My 5th set was 149 because I thought maybe I would try starting with a lower pace (1:50) and have more left in the take near the end to pick it up.  That was a bad idea.  When I tried to hold 1:45 for as long as possible and then hang on for the remaining time it worked much better.  It seemed that I would feel fine for that first minute no matter if I was rowing 1:45 or 1:50, but would still drop off or fatigue in the middle to second half.  So I realized I needed to get as much out of the front end when a little fresher because I was going to drop off anyway.  Hence set 6 being back down to 1:47.7.

Wednesday, June 5 Week 3 Day 3

Airdyne 20 min easy

Result
Done

Tuesday, June 4 Week 3, Day 2

AM

EMOTM for 10 minutes:

3 TnG Squat Cleans @ 185#

+

EMOTM for 20 minutes:

Even min - 10 KBS @ 70#

Odd min - 10 Burpees - AFAP (as fast as possible)

PM

5X

Run 400m @ 90%

20 Unbroken Pull-ups

Rest 3 min walking b/t sets

(Goal is same time per set)

Results

AM

Done
Really worked to go fast on the swings and pull them down to accelerate the bell down instead of resting at the top of the swing.  Rounds were between 15-17 secs

1st set of KB swings

1st set of burpees

Burpees felt fast today.  I was happy with the speed, as I feel like I've been stuck in one gear with these for a while now.  All rounds were between 17-19 secs.

PM
1. 1:43
2. 1:45
3. 1:44
4. 1:49
5. 1:46

All 400m runs were done at 1:20, the different times per round were due to needing to chalk up later and maneuvering around people in the class to get to the pull-up rig.  Pretty happy with this.  Running is not a strength unless I hammer it consistently usually, and on our gym running course there are lots of twists and turns that slow you down, so on a track this would be a good 5-10 secs faster.  Best 400m on my gym course is right around 1:10 so I'm happy with how 1:20s felt.  Still needs to get faster though.

Monday, June 3 Week 3 Day 1

AM

A. Snatch Deadlift w/straps @ 51X1; 4-6 reps x 4 sets; rest 4 min

B. Close Grip Bench @ 30X1; 10, 8, 6, 4 reps; rest 3 min

C. 4 Muscleups on the min for 10 minutes

PM

Airdyne 15 sec @ 97-100%

Rest 1:45 x 10 sets

(Rest 4 min b/t sets 5 & 6)

Results

AM

A. 225(7)-235(6)-245(5)-255(4)

B. 135-165-185-205

C. Done, all UB

PM
Done.  Unfortunately our airdynes don't have monitors that show calories, but I could feel myself fighting to maintain 100% past 11-12 secs.  Sets 7-10 were starting to get tough but still definitely 97-100%

Thursday, May 31 Week 2, Day 4 Testing

20 min AMRAP:

20 Thrusters 135#

20 Pull-ups

20 Burpees

Result

3 Rounds + 12 Burpees

This was much harder than I thought it would be.  Went 10-5-5 on 1st round of thrusters, 7-5-5-3 on 2nd round, then 5's on rounds 3 and 4.  These were brutal from the 2nd round on.  I feel like thrusters kill my breathing and take so much out of my body, especially legs.  Pull-ups were fine, broke in 10-10 every round except for 4 when I went UB.  I maybe should have gone 20's from the beginning, but thought it would be better to pace it out.  Don't know if that paid off.  Burpees were slow.  Goal was 5 rounds going into this, but my Burpees were too slow and I took too long of breaks between thruster sets for that to happen.