February 9, 2012

15-12-9
Power Clean 75#
burpees

rest 20 min

Row 300m
20 burpees
Row 300m

Notes:
3:59
Went too hard out of the gate. Did 15 cleans unbroken. The burpees hurt. I had to break 12 into 4, 4, 4. The burpees were really slow. My upper thighs/hips got super tight. Had to break 9 up into 3, 3, 3. Burpees were slow again.

3:52
The 1st row felt awesome. I kept it at a 1:55 pace. The burpees felt awful, but I tried to keep a steady pace. The 2nd row was rough. My upper thighs/hips had tightened up again. I tried to keep a 2:00 pace, but it was more at a 2:05-2:10 pace.

February 8, 2012

Map Multi
4 min @ high/consistent/aerobic pace
3 min walk/recvoer

3 ring dips
30 DU

5 wall balls
7 box jump, 24" step down

3 HSPU
7 russian kb 53#
9 squats

Row 150m (this was supposed to be run, but I misread it)
7 T2B

Notes:
ring dips/DU - 5 + 2
My double under were off

wall ball/box jump - 4+5 box jumps
These felt ok. Box jumps felt super high

HSPU/kb/squat - 4+3hspu
 I don't know if its my hip or my back, but the KB caused awful pain in my lower left back.

row/T2B - 3
I misread the sheet and did rows instead of runs. I pushed hard on the rows. T2B felt ok.

February 7, 2012

A. Back Squat @ 20x1; 1. 1. 1 x 3, rest 4 mn
B. Squat Snatch - build to heavy double
+
5 min amrap
5 burpees
5 pullups

Notes:
A. 145, 155, 165#
These felt pretty good. The last rep on 165 hurt.
B. I got 100# on double. It felt great. Clovis adjusted my stance and it helped a lot. I need to make sure my feet are lined up with my shoulders. 100# was my 1RM. It felt so good I decided to keep going. I got a 1RM PR of 105#. It felt really good. I tried 110#, but it was a no go.
+
7 rounds+3 pullups
AMRAP felt awful. I felt like I had no gas to go. The pullups got hard very quickly. I was disappointed wth my performance.

February 5, 2012

12min amrap
10 wall balls 14#
10 back extensions
20 DU

Notes:
My back started hurting on round 1 of the back extensions. Every time I came up there was a stabbing pain in my lower back. By round 4 I couldn't take the pain anymore.  I finished out the rest of the time just doing the wall balls and double unders.

February 4, 2012

A. Snatch Dead Lift @ 130%- 5 reps x 3; rest 3 min
B. Snatch Balance- build to heavy single in 10 min
C. Hang Squat Snatch @ 65#- 3 reps every minute on minute for 5 min
D1. HSPU @ 20X1- amrap strict x 4; rest 1 min
D2. Strict Pull Ups- amrap x 4; rest 1 min

Notes:
A. 1st set my back was tight, 2nd and 3rd felt ok
B. These went really well. I got up to 120#. Dropping under it felt smooth. 
C. These felt really good. 
D1. 2, 2, 1, 3 - 1st three sets I was letting my head rest on the ab mat at the bottom. When I failed I couldn't push my head off the mat at all. The last set I just let my head touch the ab mat instead of resting on it.
D2. 5. 5. 3. 4 - These were tough. 

February 2, 2012

4 sets; rest 7 x work
5 power snatches TnG - 65#
7 burpees
7 KB 53#
25 sec AirDyne

Notes:
1:19,1:13, 1:12, 1:12
Going fast with the light weight snatch made it hard to control. I really had to concentrate. I used a wider feet stance on my burpees which seemed to help, but its hard to tell with low reps. KB felt decent. AirDynes sucked as usual. I felt like I recovered well after each set.

Extra:
10 rounds
4 burpees
6 KB 53#
8 wall balls

Notes:
12:35
I really wanted to do this workout when I saw it posted. Mike said that it is going to be in my programming in the next week or so, but I wanted to have something to compare it to. It started out felling good, but quickly felt awful. My arms were shot from the weekend and the HSPU/pullup workout, so the wall balls went first. Then, the kb started hurting my hip/lower back. I felt ok with my time all things considered. I think I could get close to 10 min after some rest.

February 1, 2012

MAP Multi
3 min@ high/consistent/aerobic effort
3 min walk

2 ring dips
row 150m

5 wall balls
5 toes 2 bar

10kb 35#
25 double unders

6 ring rows
8 pushups
12 squats

run 150m
10 box jumps

Notes:
ring dips/row - 3 rounds + 1dip
These felt really good
wall balls/t2b - 5 rounds + 5 wall balls
these felt good, all unbroken, had to pause to regrip on t2b, but didn't let go
kb/DU - 3 rounds + 3 kb
double unders were off today, I could feel the fatigue in my arms during the kb
ring row/pushup/squats - 4 rounds + 3 pushups
I kept a good pace on these, but my arms were tired and the ring rows became difficult
run/boxjump - 2+75m
I died on this round, my inov8s were not good for the runs or box jumps, my legs felt like lead and I felt like i was running flat footed