Thurs Oct 31

Thurs Oct 31

20min

30s AD 90%

30s walk rest

~361 Cal

- felt a good burn with this, definitely got tough - 189/172, last 5 sets really started falling off... first time using the new AD comp Evo, so that was fun!... love it, and the fact that it does indeed feel slightly more difficult than the regular AD I've used/have in Kc... this will be a gd addition to the apt...

+

15 1.5pd kbs EMOM x20 (+20)~ 320

- felt gd, Russian swings first 14, American last 6... felt strong and ez... feeling improvement here...

(4301)

+

20min parallette work

-10min EMOM- 20-25s FLR with lean

-10min EMOM- L-sit in to out, out to in

- felt better as a went along... gd gymn/skill work... need more if these sessions...

overall gd session tonight... elements / systems targeted, much needed...

~gm2

Wed Oct 30

Wed Oct 30

A- squat @33x0- 185(5)/ 215(5)/ 245(5)/ 270(3)

felt strong in bottom and am noticing the comfort and more upright posture in the bottom position as well as I've been more aggressive with mobility lately, feels good...

B1- rdl @3211- x5, 3 sets; 225lb, 10s

B2- 10 BJ 24", 3 set- 30/ 40/ 60lb, 2min

box jumps felt explosive... more there in weight and height

rdl felt ok, nice and ez since back injury...

C- jerk balance- 3x3, 135lb, 90s

felt quicker under bar as sets went... much heavier than I've gone in the past, but smooth...

D- SJ 225lb x1, EMOM x10min

no misses, felt strong and quick, worked on footwork, 80%ish

E- alt EMOM x12min (6 sets)

1- 5 hpc 205lbs

2- 5 pull-ups 45lbs

def worn out by the end of this, pull-ups got hard last 2 sets... hpcs felt good, good pull work...

+

15min LE/hip/t-spine mob

nice and mobile, coming along...

~gm2

Oct 28/29 (mon/tues)

Mon Oct 28

A- squat- 225(5)/ 255(5)/ 285(5)/ 305(2), felt heavy, glut twinge at 305, so stopped...

B- alt EMOM x10min (5 rounds)

1- 3 hhsc 185lb (speed)

2- 5 harop curls

C- alt EMOM x10min (5 rounds)

1- 3 cgbp 32x0 225lb

2- 3 pull to front lever

D- alt EMOM x10min (5 rounds)

1- 15s dragon flag

2- 15 back extensions

Tues Oct 29

4 sets, on 15min...

1- 

alt ub kbs (Ru), 2pd- 10/ 15/ 20/ 25/ 30

6 db bp 200lbs (100lbs ea)

~10:41

2- 

alt ub kbs (RU), 2pd- 10/ 15/ 20/ 25/ 30

6 ea db row 100lbs 31x1

~9:38

3- 

alt ub kbs (RU), 2pd- 10/ 15/ 20/ 25/ 30

10 dip 70lbs (all ub)

~8:34

4- 

5 RFT

20 ub Ru 2pd kbs

20 ub sit-ups 

~6:48

second 400 2pd swing day- t-spine tight, ur swings feeling better and grip getting better as well, felt stronger...

happy abt db bp, haven't done this movement for years and felt strong...

also, all dips unbroken, those care feeling stronger also...

~gm2

Oct 24-27

Thurs Oct 24

kb pentathlon- all with 32kg kb (4pts)

(6min with 5min rest (did it on 10min))

1- clean- 120

2- long cycle press- 40

3- push jerk- 95

4- half snatch- 85

5- push press- 103

~1772 (443 x4)

- according to world kb rankings, this would be 11th in the world in competition... goal of 2000 seams feasible...

+

100 sit-ups

Fri Oct 25

3rd replant of the week and 3rd all nighter...

Sat Oct 26

rest

Sun Oct 27

4 sets, on 15min...

1- 

alt ub kbs (Ru), 2pd- 10/ 15/ 20/ 25/ 30

10 ea (20) bb step ups 135lbs, 20"

~14:05

2- 

alt ub kbs (RU), 2pd- 10/ 15/ 20/ 25/ 30

5 press 135lbs

~9:25

3- 

alt ub kbs (RU), 2pd- 10/ 15/ 20/ 25/ 30

5 ea (10) bb Bulgarian split squat 135lb

~11:28

4- 

alt q 45s x10 rounds

10 ub Ru 2pd kbs

10 ub k2e

this last session felt gd... felt good to move, definitely wiped from the week and need some recovery and catch up.  

all fingers currently alive from cases!!!

also, shoulder (left) feels stiff and tight, hopefully more mobility (all around) will transpire this week.  so far so good this am. on call this week.

nutrition was better last week than I thought it would be given the call nights... look forward to a good week of clean eating.

~gm2

Sun/ Mon/ Tues/ Wed Oct 20-23

Sun Oct 20

4 rounds on 3min

10 DL- (185/ 225/ 275/ 315lb)

10 burpees

~:34-37

+

3 rounds on 4min

5 squat- 275/ 295/ 315(2- left glut med, not quad- twinge... felt strong)

5 harop curls

5 wall walks

quads felt good on squats, feeling looser hips from mob, but feels that extra rom brings out glut med twinge... continuing mob and strength inch that muscular imbalance through that range will be key...

Mon Oct 21

10min AD Cals legs only- 120Cals

+

A- FS- 205(5)/ 225(3)/ 255(3)/ 280(2)

B- PS- 135(3)/ 155(3)/ 175(2)/ 175(1)

C- EMOM x10- 1 PC/ 1 FS/ 1 PJ- 205(3)/ 215(3)/ 225(3)/ 235(1)

D- EMOM x10- 1 hhsc 205lb, speed, 3-4s count at bottom...

+

5-40 ub 2pd American kbs ladder up (180- 2708)

~14:56

+

5 sets

1- 1 strict MU- 4kg/ 6/ 8/ 16/ 24kg PR!!!

2- 5 strict ghd raises

AD legs was ez today... just talked...

happy with front squat...

was planning in doing 5-50-5 kbs ladder, but got called in for replants and didn't want to smoke forearms anymore... moved to muscle ups

this was an 18lb PR, very happy with this wt on a strict MU!

Tues Oct 22

A- HPS x3, 4sets- 155lb

B- Clean pull 3x3- 275lb

C- EMOM x10, 4 tng PC- 185(5)/ 205(5)

D- push press 3x3- 185/ 205/ 220(2)

+

3 rounds on 5min

10 kbs 2pd

10 npubbj 24"

25s AD~ 17 Cals ea set

+

3 rounds on 5min

3 PS 155lb

7 burpees

20s row ~1:25/ 1:23/ 1:21/500m avg

+

5 rounds (10min) alt EMOM

1- 30s front line drill

2- 30s prone line drill

+

20min mob 

cf Milford training- 

felt a gd response with triplets, gd lactate burn of sorts- I think this was much needed...

again, got called in for a thumb replant so shut down early/sped up with less rest...

Wed Oct 23

rest

tired from two nights of replanting...

sleep deprived

headache today, crescendo through day... need to catch up on sleep...

~gm2

Sat Oct 19th

am

wu- 10min AD legs only 50%

+

push jerk- 185(3)/ 215(3)/ 235(3) pr

+

14min AMRAP 

10 hr bob

15 hr dl 165lb

20 wb

~ 6+7

pm

kb pentathlon- all with 24kg kb (3pts)

(6min with 5min rest (did it on 10min))

1- clean- 120

2- long cycle press- 60

3- push jerk- 120

4- half snatch- 108

5- push press- 120

~1584 (528 x3... maxed out reps)

+

100 sit-ups

~3:58

felt good on kb work... grip is improving, most sets done in 4-5min, snatch and clean closer to 5:30... 

felt a little tired today, short nap felt good... sluggish on am work, even though the PJ was a pr for a set of 3 (no blocks, catch to shoulders)...

Friday 10/18/13

Fri Oct 18

part 1

4 sets on 10min w 1.5pd ub (Ru swings)

1- alt kbs- 10/ 15/ 20/ 25/ 30

press 115lb x7

~8:38

2- alt kbs- 10/ 15/ 20/ 25/ 30

dips 70lb x7

~8:10

3- alt kbs- 10/ 15/ 20/ 25/ 30

pull-ups 25lb x7

~8:10

4- alt kbs- 10/ 15/ 20/ 25/ 30

squat x7- 185/ 205/ 225/ 245/ 265lbs

~9:30

(2000 swings this past wk)

part 2

20min AD

30s 85%

30s 50%

~ 420 Cal (205/ 215)

+

10 legless RC with 30lbs dball for time-

~18:56

part 3

60min mob session- awesome!

(feel spent)...