5/10 and 5/11

5/10

A. 

Three sets, not for time, of:
15′ Rope Climb x 2 reps
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 10 reps
Toes to Bar x 10 reps

B.
Take 10-15 minutes to build to a heavy-ish Clean & Jerk

Practice getting comfortable bringing the barbell down to your back rack up to your anticipated 3-RM OHS, if you intend to jerk the weight and rack it on your back before adjusting your hands for the OHS.

C.
Four sets of:
Overhead Squat x 3 reps

Take these from the rack.

D.
Three sets for times of:
10/7 Burpee Muscle-Ups
Rest 60-90 seconds

A) Done

B) 245 Power Clean and Push Jerk

C) Skipped

D) 1:28, 3:22, 2:25

-Second set I missed a few reps which definitely threw me off my game. Got back on track though with round 3. 

5/11

A.
Three sets for speed & efficiency of:
20 Alternating Pistols
20 Alternating DB Snatch (70/50 lbs)
Rest as needed

B.
For time:
100 Wall Ball Shots (20/14 lbs)
75 Chest-to-Bar Pull-Ups

Rest approximately 4 hours if possible, and then . . .

C.
For time:
9 Deadlifts (315/205 lbs)
21 Box Jumps (30″/24″)
7 Deadlifts
15 Box Jumps
5 Deadlift
9 Box Jumps 

A) 1:51, 1:43, 1:25(then the DB broke with 5 reps left)

-Had to make a 70 lber with tape, 5's, and 2.5's, which fell apart at the very end.. Annoying.

B) 10:57

-Finished the WBs at 4:53 which is exactly the pace I want. The C2B were another story today. Chipped away slowly in sets of 5. The full workout will be very, very, difficult.

4 hrs later

C) 4:00

-Tired. Stiff. Hard to breathe. I also did it in compression shorts. Way more awesome that way. 

 

 First full week back to training. Tired. Back on the grind though.

5/9

11 am 

Swim session

8x100 @ 2:30

10x25 underwater @1:00

-Hard! All done with fins. Felt good however. Breathing relaxed eventually. 

2:30

EMOM 7 minutes

1 OHS (205 lbs) 

*barbell starts from the ground*

-Clean felt great today. No pain in the back which makes me a happy guy!

Ready to hit it hard tomorrow and Saturday!

5/6

10 am

3x

200, 400, 600 m Row

*1/1 Work/Rest

200- :42/:41/:40

400- 1:28/1:26/1:25

600- 2:13/2:09/2:10

6:30 pm

Snatch work

-Worked up to 185. Speed and pulls felt great, but the positions were a LITTLE rusty. That's to be expected though. 

Was going to do a gymnastics metcon but decided against it since I had been running around doing stuff all since since 8 am. Better to stop there and have a more productive training session the next day. 

Oh, life's getting crazy

Well, couple of huge events upcoming for me in the next month. Obviously there is the regionals competition at the end of the month. But the one I am most proud of would be my graduation from the University of Nevada. Life is pretty crazy right now you could say. Trying to balance regionals prep with work, school stuff, and actually trying to have a social life is difficult right now. Nobody said it would be easy though. Time to get down to business.

5/5

A.

5x1 

Backsquat

B.

Partner Sled Drag Relays

C.

Run to the top of Hell's Hill then some hill sprints

D.

Move giant ass piano up two flights of stairs

A) 377

-Technically a PR here. I think I have a little more as well!

B) 135 loaded onto the sled. Forward sprint and reverse drag back

C) It sucked

D) Oh yah, you'd be impressed if you saw it!

5/3

Nice little finisher to the first week back to training. Long night tonight and long day tomorrow which means I'll be taking tomorrow off to relax a bit.

A. 

3 Rounds 

8 Atlas Stone to Shoulder (142 lb)

300 m run

B.

2x4 min AMRAP

340 m Hill Run

50 Double Unders

Max precision jumps onto board with the remainder of the time

1- 5 ft.

2- 6 ft.

A) 11:22

-2:18 second PR. Compare to Part A on 2-17. I actually ran a bit further this time too. Oops.

B) 1-12, 2-7

-These were more difficult than you would think

Fun little day. Now, off to work.

5/2

Swam for the first time since the day before I hurt my back.

15 min AMRAP

20 Air Squats

50 m Free

Score- 6+ 20 AS

That's all I did today because I am trying to gradually ease back into the volume. I'm feeling great though guys!

Two in a row..

Two training days in a row that I've felt great!

In NBA Jams that would be considered...

"He's heatin' up!"

A. 

4 min EMOM

10 Handstand Push-Ups

B. 

5 min AMRAP

 5,10,15..

Burpee

Toes-2-Bar

C. 

5x1 mile intervals on WattBike

-1 min rest

A) Done

-Shoulder/back felt good. No pain at all. Increased the deficit and played around with it for a few minutes

B) All 20 burpees on the round of 20

-Breathing felt great. Midline is wrecked from yesterday

C) 2:11, 2:22, 2:25, 2:25, 2:26