12/31/14 Wednesday

Felt like I did nothing.  Wanted more.

A. Seated DB Strict Press 4-6 reps heavy x 5 sets 

30# did first 3 sets at #35 but did wrong so went down for last sets correct

B. Bench Press 10x3 Emom @60%

79kilo

C. C2B butterfly practice sets

10,10,12,7 haven't done c2b in about a month felt like lost them a little

D. Banded Sode steps 30' sections each side x 4-5 each side and climbing in band tension 

Red band down back

Blue band down back

E. Hamstring curls - band. Laying flat on bench 

Green band 15 reps x 4 sets

F. Tabata hollow rocks 

:20 on :10 rest x 8

Done

G. Weighted Sorenson hold ; bit heavier than last time. 1 min holds x 3 

15kilo (last time did 10kilo) did x4

12/30/14 Tuesday

A. Warmup to 3 sets of 20 @50% of back squat on reverse hyper 

54kilo

 

B. Accumulate 3 min l sit hold 

Done worked with plates under feet hard for me.

C. Tabata HS hold on wall on pbars 

:20 hold :10 rest x8

Done.  Hard kicking up with my left foot so not my HS foot!  Shoulder felt ok better than has lately.

D. 5 min of scap work 

E. 3x20 core rotational movements 

Did 5x20easy

 

F. 5 rds w/1 leg on pedal

10 cal bike 

10 cal erg 

12:07 avg pace on AB 187 watts.

I got winded but not like a hard winded more of a shoulder burn wind and literally 1 min after done I'm fine.

12/29/14 Monday

Nothing felt great tonight.  Biceps super sore still from Saturdays pullups.  My left forearm filled up fast after MU.  Shoulder not really great so hspu felt super slow not nearly as fast as I should be able to do them and was hard. Sucks.

A. Emom x 6 x 5 muscle ups OTM

Rest

5,4,3,3,3 felt bad dip was hard.

B. Emom x 10 x 5-7 strict HsPu 

Rest

7,7,7,6,5,6,5,4,4 these felt hard also 

C. Emom x 20 

Odd: 12 cal on Ski erg

Even: 15 burpess 

Did 8 cal with/15 sec left.  Burpees so hard cause I can't bounce up fast on one leg and my right leg gets so tired from balancing myself makes it that much harder.

D. 30' DB row walks x 5

Used 30# DB.  Was hard hands hurt holding DB.

E. Barbell clean grip back extensions : 4 sets of 10- heavy ! 

Added 10kilo to bar wasn't sure how much to do prob could fine heavier.

12/28/14 Sunday

5k on skii Erg

25:12 / 2:37 avg pace

PB lisit holds :10

15 back ext

X5

Strict MU practice- failed 

12/27/14 Saturday

A. AFAP - test 

100 pullups 

75 push-ups 

50 GHD sit-ups 

25 cal Ski erg 

15:13 

Pullups (4:59) just seem to not be good lately.  Push-ups very hard.  Ghd easy and erg ok.

B. Reverse Hyper 

5 sets of 15-20 reps at 55% of backsquat 

60 kilo

C. 2k on erg - easy pace 

10:31 / 2:35.7 pace

D. Scap and shoulder recovery 

12/26/14 Friday

A. Bench Press - build to 5RM 

117x5

121x3

My PR is 117 already 

A2. super set with 10-12 band pull a parts each bench press 

Done

B. Strict Ring Dips - climb to heavy 5-7 rep with weight 

21# x 5 reps 

C. Laying Down, Lat bar pulls (will show you)  sets of 8-10 x 4-5 sets 

2 sets with just bar

3 sets with 3kilo

D. Ski Erg seated 150m all out sprints ; rest 3/1 x 5 

:42 

:43

:44.4

:43.9

:43.9

E. 4 rds  w/ vest on

30 ft 1 legged Burpee broad jump 

2-3 muscle ups 

30 ft 1 legged bear crawl 

1 legless rope climb 

10:11 2 MU first 2 rounds then did 2 singles last 2 rounds. Rope was hard. Vest made breathing hard just because tight to chest.

F. weighted situps 4x15-20

35# 20 reps x 4 sets

G. 10 min scap work 

Hand stand hold practice

12/24/14 Wednesday

Warmup:  2 rounds

A. 20 GHD sit-ups

B. 300m row no arms

C. 300m Erg

D. 10 Push-ups

E.  6 Strict pull ups

F.  1 Legless rope climb

G. 10 Burpees - 1 leg

Done

****

A. 5 rds 

300m ski erg 

20 HsPU

10 one leg burpees 

5 muscle ups 

Clock stopped so idk time but was good workout.  MU did 4 and 1 first round tried for 5 but failed... 3 and 2 rest of rounds...hspu did 10.5.5 all rounds, burpees were hard.  Erg about 232 pace.

B. Seated Strict Press 5x5 @85% of your best 5 rep.  Last set of these do as many reps as possible. Note weight and final number of reps last set

35k/77# could only get 5 on last set this might be a little higher than 85% of my seated 5rm couldn't find so just tried this weight.

C. Tabata hollow rocks x 8

Done

d. Db sa rowa 8-10 reps x 4 sets 

35# x 10 reps x 4 sets 

12/23/14 Tuesday

Warm up 3 rounds

200m row arms only

10 1-legged burpee

15 back ext

Done 

A. 2k on ski erg @2:35 pace (ish)

B. Weighted pull up 10x3 ascending 

Worked up to 35x3 for 1 set but barely got the 3rd rep.

C. 50 t2b - AFAP 

2:37

17 then idk what sets were 

D. Weighted Sorenson hold 4 x 1 min

10kilo holding 

E. 100m sprint on erg - AFAP rest 5x and repeat 5x

:25.1

:24.7

:24.1

:24.5

:24.4

F.  30 min on the clock - mobility / static stretching 

Boring.

12/22/14 monday

A. 1k meters on ski erg. A easy pace feel out this machine ; standing but very easy all trunk and arms / triceps etc

Done

B. Seated Good Morning - climb

To heavy 5 rep in 12 min 

38kilo

C. Max muscle ups ; rest 5 min x 3 

9,7,8

D. 300m on ski erg seated : rest 2 min x 6 - @90%+ efforts 

Did 300x3.  Was crazy hard on triceps.  About 2:38/2:43 pace

E. Reverse Hyper - 4 sets of 15 @25% of Ur 1rm backsquat 

25kilo

12/20/14 Saturday

Day 4  no leg training

A.  Warm up

3 rounds

200m row arms only

15 back ext

10 1-legged burpees

Done

B.  5 rounds

5 calorie AB arms only 

10 -1 legged burpees

15 t2b

14:09 winding a bit.  Burpees get hard Had to wait for bar few times for t2b because others using it.

C.  Behind neck snatch press heavy 3

35k.  Didn't have it today hurts shoulder to press from behind. 43k is my 3rm.

D.  3 rounds

8 seated KB Cleans

30' handstand walk

10 back ext

100m row arms only

5:21 used 26#KB.  HS felt hard shoulders felt like led.  Need to remember how to breath doing the walks kept holding breath.

12/19/14 Friday

Day 3 no leg training

A.  Warmup x 3 rounds

200m row arms only

15 back ext

10 1 legged burpee

Done

B.  21-15-9

Pull-up 

Db strict press #15 each arm

2:09

Not winding just forearms tired I did pullups first however messed up order. Pullups weren't the best I've been having trouble with these last few times just not very smooth. Need to do more to find rythem again.

Rest 5 min

C.   20 MU afap

5:53

5,2,2 then all singles was really hard even failed 2.

D.  Double DB row x 5

Done

E.  Reverse hyper x5 @ 35% of BS 

38kilo

F.  Reverse Sled drag 30# for 10min

2 x around building was 10:27. Not winding at all just can't go fast so felt like took me forever to get sled around building .

12/17/14 Wednesday

Day 2 no leg training

A.  Warm up

500 m row arms only legs not on rower

Then 5 rounds

5 strict pullups

:20 HS Holds

:10 PB Lsits

Done

B.  Pbars Walks down and back = 1 x 5

Done

C.  Reverse hyper 60% of BS x3

65 Kilo

D.  Side twists w/20# Med Ball 20 twists x3

Done

E.  Practice 1 leg burpees x 5 min

50 burpees 

F.  5 rounds 

200m row arms only feet on floor

10 1 leg burpee 

Didn't time.  These workouts are not winding just burn Arms. Doing burpees with 1 leg completely off floor is more of an issue because I'm not flexible so hard to pop up with one leg frustrating.  Can't go fast with one leg.

12/16/14 Tuesday

First day doing no leg training

A.  1k row arms only

4:17.  Used right leg some, was hard not to use legs body just didn't know how really. Pulled under 2 first half then hard to maintain in end was like 2:13 in end.

B.  Seated Strict Press 5RM + 2x5 @90%

83x5, 87x3 (87x5 is 5rm)

77x5x2

C.  :30 HS Holds x5 rest :30 between

Done.  Left shoulder hurts.

D.  50 Cal AB arms only

10:10 averaged 113 to 120 watts.  When pushing hard could hit 150 but could never maintain that.

E.  Weighted sit-ups 4x20

35# DB

Hated today.  Going to take a lot of mental work to get through this.

12/7/14 Sunday

A.  PC + PP

158 PR but with bumpers

B.  

20 c&j (123)

30 burpee MU

20 c&j (123)

19:58 MU got hard never got to any point where felt was gonna fail anything just was winding. Hard just getting to bar but the actual c&j never hard.

12/3/14 Wednesday

A. 50 strict hspu AFAP (no fails)

4:26

8,8,5,5,4,3,3,3, singles 

B. Seated strict Snatch Press (behind neck) build to 3RM

35k stopped cause hurt shoulder

C. Deadlift 10x3 @60% (speed focus) Emom 

72kilo 

D. Reverse Hyper 4x12-15 ascending in weight today 

40k, 50k, 55k, 60k x 15

E. AMRAP 5 @110%

30 double Unders 

7 calorie on bike 

4+5cal

F. Accumulate 2 min l sit hold on pbars 

Done

12/2/14 Tuesday

A. Muscle Clean + Strict Press; build to max

103/47kilo (48kilo is my 1rm strict press) 

B. Weighted Pullup; 10 x 3; ascending 

Worked up to 36#x3 used to do 53 for 1 so feeling pretty weak here

C. drop set to body weight on rings for 5x5

Done

D. 100-200-300-400-500-400-300-200-100 Row's ; resting 1 min between row intervals 

18:37 total time.

E. Tricep Plate Extension 4 x 8-12 reps 

10kilo

F.  Reverse Hyper

30k 4x15

12/1/14 Monday

@12:30

A. Muscle Snatch x 3 + Snatch High Pull (From Hip only) x 3; build to max here in 15 min 

45kilo 

47kilo F just couldn't get it today

B. 50 HSPU

or 

50 T2B 

*test; but shoulder dependent  

2:14 did 35,5,4,3,3 hit wall after first set literally died lol

@6-6:30p

*warmup with reverse hyper as usual, 3 sets of 15@20-25% of back squat 

20kilo x 4x15

A. Deadlift - w/ Chains and from Deficit; build to heavy 5 rep + 2x5 @90%; but remove chains and boards for these drop sets 

*rest depends on shoulder 

245x5 defocit no chains

253x5 not deficit PR (163 is 1RM)

B.  10 min max cal on bike 

107.  Last test was 89.  Goal for today was 105.

Couldn't do much today with shoulder and knee combo pretty down about it.  Hoping shoulder recovers soon.