September 7, 2012, Friday

A. Back Ext @40X0; 3x10; rest 60sec
B. Power Clean pause at mid thigh  1.1x3; rest 90sec
C. Split Jerk 1.1x3; rest 2min
+
3 sets; rest 90sec
15 thrusters 65#
25 box jump
15 thrusters

Notes:
A. These went fine. My hamstrings were finally loose enough I could do them.

B. 125, 135, 145#
I had one fail on 145. Chris said I got on the ball of my foot between the deadliest and the clean causing my pull to off.
C. 135, 145, 155#
I was pretty pumped that I got 155# twice. That was my 1RM.
+
3:25, 4:57, 5:? something
This was terrible for me. I was a little defeated before I started. I knew how much it sucked doing it one time, so the thought of having to do it 3 times was not at all appealing. My quads tightened up during the first set of thrusters even though I stretched extra between the strength and this. I think I completely gave up mentally during the first set of box jumps. Getting back to the thrusters my quads were on fire and my grip felt awful. The next 2 sets were a big ole' mess. I got upset with myself which made my breathing go out the window. I was close to hyperventilating at one point. I haven't felt this defeated in a while. What little confidence I had about next weekend has gone out the window. I have video of it, but I'm too embarrassed to post it.

September 6, 2012, Thursday

Rest Day
I actually took a rest day and went and got a much needed massage. Hopefully it'll help me PR next weekend.  :)

September 5, 2012, Wednesday

3 sets; rest 3min
5 KB 70#
7 burpees AFAP (feet in/out together)
45sec AirDyne
+
4x800m run

Notes:
1:22, 1:19, 1:19
The 70# didn't feel too bad. I think the first round was slower because it took me a second to get my balance on the first swing with the 70. Burpees went fine. AirDyne hurt.
+
3:21, 3:33, 3:33, 3:34
I HATE RUNNING AT THIS GYM! We only have a 400m run, so running a 800 I have to stop and turn around 3 times which sucks. The inclines just kill me. I feel like I'm running in quick sand. It's sad that something I used to enjoy so much is now torture.

September 4, 2012, Tuesday

A. Power Clean & Jerk 1.1x4; rest 4min
B1. Pullups 4x21; rest 10sec
B2. GHD situps 4x18; rest 3min

Extra:

ran 1 mile at a steady pace

Notes:

A.135, 140, 145, 150#  These felt a little off today. I was off balance of my cleans and my jerks didn't feel as solid as they normally do. No fails, but they weren't pretty.
B1. These seemed tougher than last week. I got them all unbroken, but my grip was going early.
B2. I kept sliding off the pad which was causing me to have to use bad form.  I had to break up the last 2 sets to re-adjust. I really have to reach to hit the ground which I think is what is making me slide. At one point my shoe almost came off I was so stretched out.
C. My hamstrings are crazy tight from yesterday and my back wasn't feeling great after the GHDs so I didn't do the back extensions.

September 3, 2012, Monday

Filthy Fifty
50 box jumps
50 jumping pullups
50 kb 35#
50 walking lunges
50 K2E
50 push press 35#
50 back ext
50 wall balls
50 burpees
50 DU

Time: 23:23
I don't remember this one being that rough, but I knocked 4 minutes off my time.

September 2, 2012, Sunday

5min On/ 3min Off
5 GHD
5 pull-ups

10 burpee
10 box jump

5 goblet lunges 35#
5 kb

Notes:
GHD/PU - 7 rounds  These went well. Lost a lot of time moving between movements. I moved the footpad up and easily hit the floor.

burpee/box jump - 3+7 box jump    These were slow. We tailgated yesterday afternoon/night and I was feeling it today. I really focused on over-exagerating my hips opening at the top.

lung/kb - 9+4lunges    These went ok. Got the first 4 rounds without setting down the kb. After that I set it down between sets.

I'm starting to feel shin splints coming on, so I didn't do the last set of bear crawl/box jumps.

+

Back Squat 5x4
85, 105, 115, 125, 135#

OHS 3-3-2
95, 115, 135#

September 1, 2012, Saturday

A.M.
5 sets; rest 4min
5 burpees (feet in/out together)
10 kb 53#
30sec sled push

Notes:
The burpees and kb felt great. My legs were still a little beat up from yesterday and the sled did not make them happy, but it went ok.

Later A.M.
Row 3min @ 2:00pace/ Row 3min @ 2:45 pace x4

Notes:
This was miserable. I wasn't able to keep a 2:00 pace. The first 2 sets I kept it under 2:05. I had to take a short breather after the 2nd 2:00 set, and then between the remaining 2:00/2:45 sets. The 3rd and 4th set I was doing good to keep it under 2:10. My quads were shot. They were on fire within the first minute. My breathing got out of control because I got upset that I was doing so poorly.