April 30, 2012, Monday

Morning:
Row 15min @ Z1
+
Row 500m @90%
+
2 x 1000m run: walk 100m
rest 10min
2 x 1000m run: walk 100m
+
1000m row cool down

Afternoon:
A. Back Squat Box Squat @32X0 - 6x2; rest 5 min
B1. Kipping pullups 1xamrap
B2. Ring Dips 1xamrap
C. T2B 30 for time

Notes:
Wasn't able to workout on Sunday and I don't know if I'm going to be able to get into the gym on Tuesday, so since I'm off today I just turned it into a double. My back had started feeling better, but then i slept on an air mattress on Saturday night and I have been in pain ever since.
Morning - 500m row was 1:58  I felt pretty good when I finished. The runs are difficult. I'm still adjusting to the hills.
Afternoon - A. 115, 135, 145, 155, 160, 165#  These hurt my back a little.
B1. 20  I wasn't happy with this number, but my grip just gave out.
B2. 13 I wasn't happy with this either, but its all I had in me today.
C. 1:58  This was awful. It was hurting my back immediately. I got the first 10 unbroken, but then was breaking it up into 3's, 2's and even singles. My grip was giving out early and I couldn't seem to get a rhythm going.

April 27, 2012, Friday

A. Box Squat Front Squat @32X2; 8x2 EMOM
B. Bulgarian Split Squat @30X0; 4x3/leg; rest 45sec/leg
C1. Ring Dips weighted @30X0; 7x1; rest 90 sec
C2. Strict Chin ups weighted @22X0; 7x1; rest 90 sec
D. Kipping pullups 1x amrap

Notes:
Going out of town so I did Saturday's workout on Friday.
A. 105, 105, 105, 115, 115, 115, 115, 115#
These hurt my back a little, but other than that they were fine.
B. 35#/hand These went well.
C1. 40# Got 6. Couldn't lock the 7th one out. It was really close.
C2. 5, 5, 5, 10, 10, 10, 10#  I was able to do weighted chest to bar with my grip turned facing me.
D. 23  I wanted 24, but just couldn't hang on.

April 26, 2012, Thursday

15 min AMRAP
Row 300m
7 hand release pushups
5 CTB pullups

Notes:
6 rounds
Kept the row at around a 2:05 pace every round except the last one. I started dying out on the last one. Pushups were fine. Pullups were ok. No fails, but there were some that were close. I'd string the first 2 together, but had to break into singles for the the remaining. Breathing remained under control.

April 25, 2012, Wednesday

3 sets: rest 6 min
5 hang power cleans 95#
35sec AirDyne
+
4 sets; rest 6 min
6 deadlifts 185#
35sec AirDyne

Notes:
Hang power cleans felt awesome and fast.
I am doing something wrong on my deadlifts. First set something popped in my back and I was unable to bend over without pain. I waited a while, stretched it out and was able to finish. I had to drop the bar from the top every time, though. Very frustrating  :(

April 24, 2012, Tuesday

A. Back Squat Box Squat @ 32X2; 5x3; rest 5 min
B1. Kipping pullups 3x21
B2. Ring pushups 3x21
C. FLR on rings

Notes:
A. 115, 135, 145, 150, 155#  Got a little heavy at the end, but otherwise was good
B1. all unbroken!!!
B2. 21, 11/10, 11/10  I'm really feeling these across the front of my chest
C. 1:00, 1:15, 1:15 I focused on keeping everything really tight and that helped a lot

April 23, 2012, Monday

3 rounds
10 Push Press 75#
15 box jump
20 wall ball
+
100 sit-ups

Time: 12:57

April 22, 2012, Sunday

Row 15 min @ Z1
+
2 x 250m row @ 90%; rest 1 min
+
2 x 1000m run @ 90%; walk 200m
rest 10 min
2 x 1000m run @ 90%; walk 200m
+
row 1000m cool down

Notes:
:59 and :57 on the 200m rows
 I had to sub in a row for the last 1000m run. My hip and knee were really hurting. I just placed an order for a new pair of tennis shoes. Hopefully this will help.