8.12.14 - 8.17.14

Tuesday

A. 
Front Squat, rest 2-4min b/w sets, The heavier it gets the longer you rest

3 reps @ 55-60%
 125

2 reps @ 65-70%
145

1 rep @ 75-80%
 165

1 rep @ 80-85%
 175

1 rep @ 85-90%
 190

1 rep @ 90-95%
 200

1 rep @ 95+% (This set is optional, if it feels like you need 1 more set before an attempt at a PR then here ya go) skipped this set

1 rep @ 101-105%
 215; missed it the first time because I felt like I was in a bad position and just dropped it, but got it the 2^nd time. 5lb PR.

Rest as needed

B. 
Every two minutes, for 20 minutes (10 sets): 


Power Snatch x 1 rep

*build to a tough set in 5lb increments

 85, 90, 95, 100, 105, 110, 115, 120, 125, 130; these felt ok, not super great, just ok.

C. 
For time: 


Row 2000 Meters

7:58.1 (1:59.5/500m average pace) – woohooo!! Beat my big goal of sub 8! 

Wednesday

A. Shoulder Therapy that Drew Cook prescribes

None yet

B1. BB Curls; 12-10-8-6-12, rest 30sec

35x12, 40x10, 45x8, 50x6, 35x12

B2. Rope Push Downs; 12-15 x 5 sets, rest 60

40x15, 50x13, 50x12, 50x12, 50x12

C. 
Every 6 minutes, for 24 minutes (4 sets) of: 


Run 400 Meters


10 Alternating One-Arm DB Snatch (40 lbs)


20 Push Downs with V-Bar – heavy

Run 400 Meters

4:34, 4:46, 4:50, 4:56…I used 80, 90, 90, 90 on the push downs, which got hard. The running felt consistent. This is slower than last time but I did more stuff.

Compare to July 2^nd!

Thursday

A. 
EMOM, Back Squat


Min 0 – 40% x 1 rep
95

Min 1 – 50% x 1 rep
115

Min 2 – 60% x 1 rep
 135

Min 3 – 70% x 1 rep
 160

Min 4 – 80% x 1 rep 180

+

Every 2 minutes…


Min 6 – 85% x 1 rep
 190

Min 8 – 90% x 1 rep
 200

Min 10 – 95% x 1 rep

215

*Min 13 (note extra minute rest) – 101+% x 1 rep

230, 240, 245; the 245 is a 20lb PR!

B. 
Every two minutes, for 16 minutes (8 sets): 


Clean x 1 rep

*Build to a tough set

125, 135, 145, 155, 165, 175, 185, 195(fail), 200; finally got 200! 5lb PR.

C. 
Complete as many rounds as possible in 6 minutes: 


10 Burpee (no push-up) Box Jump-Overs (20″)


15 Deadlifts (155 lbs)


20 Pull-Ups
(gonna ask drew about butterfly kip)

25 BB Squat Jumps (45 or 65lbs) what did you use last time?

30 Double-Unders


Rest 4 minutes, and then repeat.

1 round + 9 pull-ups / 1 round + 14 deadlifts; I used 35lb for the squat jumps last time and used 55lb today because I felt that was closer to the heavy wall balls. Then last time I also did ring rows, so I didn’t get as many reps this time. I did all of the deadlifts unbroken except for the ones in the 2^nd round of the 2^nd set I did 9/6.

*Note rounds and reps for both sets separately.

*COMPARE TO JULY 3^RD!

Saturday

A. 
Over Head Squats @ 42x1; 3-5 reps x 5 sets, rest 2min

*Nothing heavy here. Just trying to work on some over head mobility. The tempo should limit weight anyhow

85x5, 95x5, 95x5, 105x4, 115x3; if any of these felt a little off I just ended the set because I don’t feel comfortable fighting for reps on these yet.

B. 
“Games 2014 – Triple 3″


For time: 


Row 3,000 Meters


300 Double-Unders
*or 80 cals on Airdyne J

Run 3 Miles

39:42. Held just under 2:10 on the rower, so I finished in 12:57. I did 100 DU’s (15 sec rest) 100 DU’s (20 sec rest) 100 DU’s. I’m not sure exactly when I went out for the run, but Armando said it was around 16 something. The first 1.5mile felt awful, my calves were all crampy, but then I hit the turnaround and felt great and was able to push hard the rest of the way.

Sunday

A. 
For time:

Run 1600 meters


10 Chest to Bar

10 SB push ups

15 Deadlifts (185 lbs)


Run 1200 meters


8 Chest to bar

8 SB Push Ups


10 Deadlifts (185 lbs)


Run 800 meters


6 Chest to Bar

6 Stability Ball Push Ups

5 Deadlifts (185 lbs)

23:38; I did regular pull ups instead of chest to bar and did 15/10/5, chest to bar kinda hurt my shoulder. Deadlifts felt good, I did 9/6 on the first set, then the rest unbroken. Running was about 8 min mile pace the whole time, except kinda slow right after the deadlifts.