Wed Nov 27

Wed Nov 27

A- 5 DL 335lb EMOM x10

B- alt EMOM x5 rounds (15min)

1- 3 squat @33x0-235/240/245/250/255

2- 5 db bp @32x1- 100lb dbs (200)

3- 1 (ea) sa neg pull-up (tough today)

C- alt EMOM x5 rounds (10min)

1- 3 hhpc blocks @pkt- 185(2)/ 205(3)

2- 5 harop curls @51x1

happy with DL and the way it felt... also hc eccentric felt... very nice...

~gm2

Tues Nov 26 2013

Tues Nov 26

10min AMRAP 80%

8 pull-ups

8 cal watt bike

32m fw 100lb dbs 

~5+ 8 pull-ups 

+ (5min rest)

10min AMRAP 80%

10 hr push-ups

25 mountain climbers (ea leg)

35 ub DU

~7+ 8 MC

+ (5min rest)

10min AMRAP 80%

4 supine pull-ups

8 (4ea leg) oh bb stepups, 20", 95lb

12 (6ea arm) 1.5pd kb snatch

~5+ 8 stepups

+ (5min rest)

10mib AMRAP 80%

1 bar MU

3 hps 135lbs (no foot movement)

16 incline sit-ups

~6+ 8 sit-ups

oh step ups- felt more solid as rounds went on... negative (step down) was harder to control...

hps- the may have felt the best it ever has... good pop and lockout... shoulders felt stable... last few rounds def kept feet in place, minimal dip to catch... all reps with pause at mid-thigh... no momentum...

all felt pretty gd... gd to move... now back to the OR... another saw to the hand...

~gm2

Mon Nov 25

Sun Nov 24

rest

much needed

HA today

Mon Nov 25

part 1

30min bike

85-90 rpm

~415 Cal

~240+ Watts avg... 

felt good... enjoyed this...

part 2

A- 1 hhsc (pockets) 225lb EMOM x10

B- alt q 90s x5 rounds

1- 3 FS 225lb @32x1

2- 85lb Scott curl @31x1- 10/ 7/ 6/ 6/ 6

C- 10 sa sit-ups with 4kg ball EMOM x5

hhsc- sore legs started after 3 sets, no pop today

FS felt weak, but after thinking abt it and looking back, don't think I've done this tempo with this much load in FS... ok for today I suppose...

sit-ups strong

curls felt good

part 3

45 min mobility

mostly hammies/quads/hips and shoulders/scap/pec... 

~gm2

Sat Nov 23

Sat Nov 23

part 1

45min AD

get off q 5min and perform

4 TGU 1.5pd (2ea), slow and steady...

~476 Cal

felt good and refreshing to get moving... good start to the day.

part 2

2 hps EMOM x10- 155(5)/ 165(5)

~ felt quick... progress here.

+

alt EMOM x10min

1- 25m oh walk 165lb bb

2- 25 jump switch lunges

~more here on OH, switching directions is rough, but I'm really enjoying these... 

jsl felt slow, but took <1s/rep... got full extension at top, so glad I was moving faster than it felt...

+

alt EMOM x10min

1- 10 (5ea) reverse lunges- 135/ 145/ 155/ 170/ 185lb

2- 5 24" bj 20lb dbs (40lbs)

~lunges felt strong... 185lb lunges never felt so strong/ez... more here I think

~BJs felt explosive... this weight wasn't bad at all... more next time

+

10s bar dragon flag (lever) EMOM x10

~did last 5 sets supinated grip... these are feeling stronger on the core and was able to get to a more horizontal angle today... though still a long way to go till it's a front lever!

~gm2

Thurs/Fri Nov 21/22

Thurs Nov 21

4 sets on 15min

1- alt kbs 1.5pd 

ub (1/2 ru/ 1/2 am)- 10/ 15/ 20/ 25/ 30

squat 255lb x7

~11:16

2- alt kbs 1.5pd 

ub (1/2 ru/ 1/2 am)- 10/ 15/ 20/ 25/ 30

3 press- 135/ 145/ 155/ 165/ 175

~10:25

3- alt kbs 1.5pd 

ub (1/2 ru/ 1/2 am)- 10/ 15/ 20/ 25/ 30

1 ea neg pull-up (slow)

6 bn pulldowns 170lbs

~11:45

4- 10 RFT 

10 kbs 1.5pd (1/2 ru/ 1/2 am)

10 high incline sit-ups

~9:20

(5400 swings)... felt gd, kept hr up and moved some good loads... squats felt a little sore and sets felt better as I went... 

neg single arm pull-ups definitely the slowest I've moved with these... encouraging...

Fri Nov 22

part 1

45min AD

get off q 5min and do 

30s side plank (arm extended), ea side

~502 Cal

felt good to move on this... enjoying it... core feeling stronger...

part 2

A- 5 DL 315 EMOM x10min

B- heavy 5 DL- 405lb! (haven't done this much in a year and a half...)

C- push press- 3x3- 185/ 205/ 215lb

D- alt EMOM x20min (10 rounds)

1- 5 dips- 95(5)/ 135(5), sets 7/9- 4 reps

2- 5 harop curls- +10lb last 3 sets (baw)

E- heavy dip- 180, 205lb(f)

super excited abt the DL today!... big step here!... only tried pulling 405 once since hurting back in 2012 regionals and this was a month and a half ago (thought I was ready), and wound up cracking my back, collapsing a few inches off the ground... couldn't really walk well for a few days and spent some time off and tried to recover.. today only meant to hit up 315, but thus felt so gd... tried 365, which also came up easily, then 405lb also move well regarding bar speed... back, abs and glutes all felt strong... 

onward and upward!...

~gm2

Wed Nov 20

Wed Nov 20

alt EMOM x15 min (5 rounds)

1- 5 hpc 185lb (speed) - felt quick...

2- 10m yoke walk 545lb (1m b&f)

3- 15 2pd kbs

+

25 kbs 2pd ub

+

alt EMOM x10min (5 rounds)

1- 5 pendlay row 185lb

2- front lever incline (angle) 10-15s

+

20min EMOM

6 single leg burpee pull-ups (3ea leg)

~ :22-:24 ea round

~ HR 176

felt gd to get this in today after clinic and meetings... enjoyed the barbell walk and load bearing work...

~gm2

Mon/Tues Nov 18/19

Mon Nov 18

rest... operated late... tired, lots of good cases though...

Tues Nov 19

part 1

10 rounds

1 mile AD (~40 Cal ea)

10 2pd goblet squat

15 incline parallette push-ups

~38:20

part 2

alt EMOM x10 min (5 rounds)

1- 5 rdl 30x1- 225(2)/ 245/ 275/ 295lb

2- 5 db pp 70lb dbs

+

alt EMOM x10 min (5 rounds)

1- 4 wall walks ub

2- 6 harop curls

+

alt EMOM x10 min (5 rounds)

1- 3 hhps 135lbs

2- 7ea (14) ng OH bb step ups 95lbs

gd cases today... fortunate to get 2 solid workouts in, but it's late, not much sleep tonight unfortunately... 

felt solid today core-wise and shoulder stability/mobility... 

felt quick on the snatches... worked on speed over load... felt great!

legs sore to start the day, but feeling better now.

~gm2

so far in November...

Fri Nov 1

rest

Sat Nov 2

fitathlon

4mi

2nd place

~48:30

Sun Nov 3

A- ngsp- 135 x3, 3 sets, 90s

B- sgbnp- 105 x6, 3 sets, 90s

C- 3 heavy bag sit-ups, 10sets, 90s

Mon Nov 4

4 rounds on 15min

1- alt

2pd kbs, Ru- 10/ 15/ 20/ 25/ 30

30 pushups, 2 archer pull-ups (150/ 5ea)

~11:52

2- alt

2pd kbs, Ru- 10/ 15/ 20/ 25/ 30

5 FS- 205/ 225/ 235/ 225/ 205

~ 11:29

3- alt

2pd kbs, Ru- 10/ 15/ 20/ 25/ 30

10 DL 225lb

~ 9:27

4- alt

2pd kbs, Ru- 10/ 15/ 20/ 25/ 30

6 skull crushers 105lbs

~7:49

+

5 sets on 3min

3 scott curl 105lb

10 incline sit-ups- bw/ 10/ 25/ 35/ bwbh

+

40min mobility

Tues Nov 5

squat- 275(8)/ 305(4)/ 335(1)/ 275(4)

+

5 sets on 4min

12 DL 185lbs

9 hpc 185lbs

6 pj 185lbs

~ 2:02/ 1:57/ 1:49/ 1:51/ 1:42

+

30 wall walks

~6:41 (felt tough and slow)

Wed Nov 6

rest

worked till 01:00

Thurs Nov 7

so fatigued... rested and got a little extra sleep... much needed...

Fri Nov 8

A- bottoms up squat a2g- 225 x2 EMOM x10... had to wedge myself under to start... felt ok on 2nd reps (3-5s pause on rack at bottom)

B- 2 mhpc 205-215 +20 du EMOM x10

C- 5 sets on 2min

5 jerk balance 95lb

5 18" bj 70lbs (35lb dbs)

5 kneel to squat jumps

+

10min

4 wall walks

8 harop curls (asst)

~7+3 (8 rnds in 10:40)

+

5 x5 heavy bag sit-ups on 90s

+

15min mob

Sat Nov 9

A- hsc clusters 2.2.2.2.2 x5, 15s/3min- 185/ 195/ 205/ 215/ 225lb

B- tough 5 bnsj- 215lb

C- tough 3 hps- 155lbs

D- press x2/ pp x4- 135/145/155lb, 60s

E1- pull-ups-5/ 3/ 1- 45/ 90/ 135lbs, 10s

E2- dips- 45(10/ 90(10)/ 135(3), 2min

F1- db ext rot 30x1 22.5lb x8ea, x3, 10s

F2- incline wall plank 45s, x3, 90s

Sun Nov 10

A1- bb step up 24"- 135 x10ea, x3, 20s

A2- AMRAP strict pu x3- 20/18/15, 2min

B- 2 hhps/ 2 OHS 135lb EMOM x10

C- SJ 185lb x1 q 20s x20

D- 5 heavy bag sit-ups x10 sets, 60s

Mon Nov 11

nothing

OR late

Tues Nov 12

OR late

Wed Nov 13

clinic till after 8

rested

Thurs Nov 14

am

60min AD

~661 Cal

get off every 5 min and perform

10s parallette L sit

+

1 wall walk, 1 hspu, 30s wall hs hold

pm

A1- FS- 225(5)/ 245(5)/ 265(3), 60s

A2- 60s AMRAP 70lb pull-ups- 11/ 11/ 10, 2min rest

B- 2 tng muscle snatch EMOM x7, build- 95/ 105/ 115/ 125/ 135/ 145/ 155lb PR!!!...

C1- cgbp- 225(5)/ 245(3)/ 265(1), 60s

C2- dips- 135lb(3) x3, 2min rest

D1- Arnold tri ext 65lb x6 x3 sets, 30s

D2- cable pull apt Ys, 12.5lb x8 x3, 30s

E1- SA db bp- 80lb x5 ea x3 sets, 60s

E2- inverted pull-ups x3, 3 sets, 60s

Fri Nov 15

part 1

AD

10 rounds

30s on

30s walk rest

~202

+

10 rounds

30s legs

30s arms

+

10min Z1

part 2

A- 2 hps EMOM x10- 135(2)/ 145(2)/ 155(2)/ 165(4(1))

B- 2 hhpc blocks EMOM x10- 185(2)/ 195(2)/ 205(2)/ 215(2)/ 225(2)... felt gd pop/speed better than it's been

C- alt EMOM x10min

1- 5 4" EROM CG DL- 225/ 245/ 265/ 285/ 305lb (felt solid)

2- 2 (1ea) single arm negative pull-ups- more control on decent than usual...

Sat Nov 16

part 1

35min AD Z1

- get off every 5 min and do:

20 sa OH 1.5pd lunges (10ea arm)

~ 380 Cal

+

35min mobility

part 2

5 RFT 

50m ub OH carry 135lb

20 ub 2pd kbs

~13:31

+

5 RFT

12m bb carry 500lb

12 (6ea) sa db rows 100lb

~8:58

+

2 bottoms up squat 245lb EMOM x10

+

5x5 ext incline sit-ups 10lb behind head

(4920)

Sun Nov 17

part 1

AD 45min Z1

get off every 5min and perform

~:45s parallette plank with legs elevated

+

10 sit-ups

~457Cal

part 2

alt EMOM x20min (10 rounds)

1- 5 cgbp- 195(3)/ 205(3)/ 215(3)/ 225(1)

2- 5 squat- 245(3)/ 260(3)/ 275(3)/ 290(1)

+

death by press/pu

alt EMOM escalating 1 rep ea min

odd- press 135lb

even- pull-up 70lb

~8 rounds + 5ea (41ea, 18min)

overall feeling fatigued and out of shape... just trying to maintain a moderate level of fitness this year... been draining since the end of March...

~gm2