10 min MU practice
+
EMOM as long as you can keep pace of
5 pullups
10 pushups
15 squats
Notes:
I saw a video Khalipa did on MU progression. I worked on a few of the things he talked about and I think they will really help.
+
I was disappointed in my performance. I was doing great for the first 9 rounds. I had about 15 seconds rest. My pushups died out so quickly and as soon as they died out I couldn't keep the pace. I failed on the 12th round.
Extra:
10---1
KB 35#
box jumps
Notes:
3:57
Was pretty happy with this one. Best time at the gym.
Wednesday, July 25, 2012
July 24, 2012, Tuesday
A. Snatch balance - build to heavy single
B. High Hang Squat Snatch from blocks - build to 1RM
C. Front Squat @ 13X1; build slowly to 150 for a single
D. Snatch Deadlift @ 32X1; 3x3 @145#
Notes:
A. 55, 65, 75, 85# Failed 95# five times and never stuck it.
I was mentally defeated before I started these. These have become unbelievably frustrating. I can pop the bar up and then squat, but doing both movements at the same time just isn't happening. It's a horible way to start a workout.
B. 55, 65, 75, 85, 95#
These went pretty well. I was happy with 95. I tried for 100, but couldn't get it.
C. 65, 85, 95, 105, 115, 125, 135, 140, 145, 150#
I really tried to focus on staying down for a full 3. I was excited that I got 150 considering I couldn't get it last week. It wasn't pretty, but I got it.
D. These were ok.
The classes were working on 1RM power clean. My pulls from blocks felt really good this weekend, so I was curious if I could get 150 on my clean. Between sets I jumped on a bar that was set up at 150, and sure enough I got it! And just for good measure I split jerked it up. Woo hoo for PRs!
B. High Hang Squat Snatch from blocks - build to 1RM
C. Front Squat @ 13X1; build slowly to 150 for a single
D. Snatch Deadlift @ 32X1; 3x3 @145#
Notes:
A. 55, 65, 75, 85# Failed 95# five times and never stuck it.
I was mentally defeated before I started these. These have become unbelievably frustrating. I can pop the bar up and then squat, but doing both movements at the same time just isn't happening. It's a horible way to start a workout.
B. 55, 65, 75, 85, 95#
These went pretty well. I was happy with 95. I tried for 100, but couldn't get it.
C. 65, 85, 95, 105, 115, 125, 135, 140, 145, 150#
I really tried to focus on staying down for a full 3. I was excited that I got 150 considering I couldn't get it last week. It wasn't pretty, but I got it.
D. These were ok.
The classes were working on 1RM power clean. My pulls from blocks felt really good this weekend, so I was curious if I could get 150 on my clean. Between sets I jumped on a bar that was set up at 150, and sure enough I got it! And just for good measure I split jerked it up. Woo hoo for PRs!
Sunday, July 22, 2012
July 22, 2012, Sunday
A. Mid thigh Hang Clean from blocks - 3x3; rest 2min
B. Squat Clean 3x3; rest 2min
+
7 rounds
3 thrusters 105#
run 200m
+
AirDyne 10 min @ 50%
Snatch balance 75# 5x2; rest 90sec
High Hang Snatch 65# 5x2; rest 90sec
AirDyne 10 min @ 50%
Notes:
A. 130, 135, 140# These were tough, but felt pretty good. Failed on the third rep on 135# due to a bad pull, but easily got it on the next try.
B. 110, 115, 120# These felt ok.
+
12:29
I really didn't think I was going to be able to do this, so I'm happy with finishing. I got all the thrusters unbroken, but I took my time making sure I was set and ready for each rep. They were rough, but I finished them. The runs were a little slower than I'd like. My lower back tightened up a little towards the end.
+
Snatch balance wasn't great.
High hang snatches were ok.
B. Squat Clean 3x3; rest 2min
+
7 rounds
3 thrusters 105#
run 200m
+
AirDyne 10 min @ 50%
Snatch balance 75# 5x2; rest 90sec
High Hang Snatch 65# 5x2; rest 90sec
AirDyne 10 min @ 50%
Notes:
A. 130, 135, 140# These were tough, but felt pretty good. Failed on the third rep on 135# due to a bad pull, but easily got it on the next try.
B. 110, 115, 120# These felt ok.
+
12:29
I really didn't think I was going to be able to do this, so I'm happy with finishing. I got all the thrusters unbroken, but I took my time making sure I was set and ready for each rep. They were rough, but I finished them. The runs were a little slower than I'd like. My lower back tightened up a little towards the end.
+
Snatch balance wasn't great.
High hang snatches were ok.
Saturday, July 21, 2012
July 21, 2012, Saturday
A.M.
A1. Ring Dips w/ 10# @20X1; 3x8; rest 10 sec
A2. Strict pullups w/5# @ 20X1; 3x6; rest 3 min
B1. DB seated press @20X1; 3x6; rest 10sec
B2. Ring rows w/ feet elevated 3x16; rest 3min
C1. Kip HSPU 3x22; rest 10sec
C2. Kipping pullups 3x18; rest 4min
Notes:
A1. 6/1/1, 5/1/1/1, 4/1/1/1/1 My arms have been sore all week. I was able to complete them all but it was tough. A lot tougher than last week. I failed twice on the last set.
A2. 3/1/1/1, 3/1/1/1, 3/1/1/1 These were ok
B1. 35# kb/arm I could barely get 6 reps. These were tough!
B2. 8/4/4, 8/8, 8/8 These have been difficult. I'm having to use my hips to get all the way up.
C1. 21/1, 21/1, 20/2 First set I failed on 22 and fell off the wall. Second set I locked out 22, but didn't stay on the wall, so I didn't count it. Third set I failed on 19, but stayed on the wall and finished 19 and 20. Had to come off the wall to get the last 2.
C2. 18, 18, 14+4 Wanted to get the last set unbroken, but my arms protested.
A1. Ring Dips w/ 10# @20X1; 3x8; rest 10 sec
A2. Strict pullups w/5# @ 20X1; 3x6; rest 3 min
B1. DB seated press @20X1; 3x6; rest 10sec
B2. Ring rows w/ feet elevated 3x16; rest 3min
C1. Kip HSPU 3x22; rest 10sec
C2. Kipping pullups 3x18; rest 4min
Notes:
A1. 6/1/1, 5/1/1/1, 4/1/1/1/1 My arms have been sore all week. I was able to complete them all but it was tough. A lot tougher than last week. I failed twice on the last set.
A2. 3/1/1/1, 3/1/1/1, 3/1/1/1 These were ok
B1. 35# kb/arm I could barely get 6 reps. These were tough!
B2. 8/4/4, 8/8, 8/8 These have been difficult. I'm having to use my hips to get all the way up.
C1. 21/1, 21/1, 20/2 First set I failed on 22 and fell off the wall. Second set I locked out 22, but didn't stay on the wall, so I didn't count it. Third set I failed on 19, but stayed on the wall and finished 19 and 20. Had to come off the wall to get the last 2.
C2. 18, 18, 14+4 Wanted to get the last set unbroken, but my arms protested.
Friday, July 20, 2012
July 20, 2012, Friday
A. Squat Clean& Split Jerk 1.1x5; rest 4 min
B. Power Clean and Jerk 2 EMOMx10
C. Dead lift @51X1 ; 3x3; rest 3min
D. Gobelt Squats @ 20X1 - 75 reps w/53#
Notes:
A. 125, 130, 135, 135, 140#
After the week starting off bad, today made me feel better. These felt pretty good. I had a few fails, but I felt like it was bad technique and not the weight. I fail felt like a bad pull. Another one I landed with my feet too wide and couldn't get out of the bottom of the squat. I almost stayed with 135# for the last set, but decided to go up. I got 140 without a fail. I was pumped.
B. 110# These got a little sloppy at the end due to fatigue, but other than that they felt ok.
C. 175, 180, 185#
The pull up didn't hurt today, but the 5 sec down was rough on my back.
D. Did this is 10 sets of 7 plus 5. That is a lot of goblet squats...
And....a little handstand walking!
B. Power Clean and Jerk 2 EMOMx10
C. Dead lift @51X1 ; 3x3; rest 3min
D. Gobelt Squats @ 20X1 - 75 reps w/53#
Notes:
A. 125, 130, 135, 135, 140#
After the week starting off bad, today made me feel better. These felt pretty good. I had a few fails, but I felt like it was bad technique and not the weight. I fail felt like a bad pull. Another one I landed with my feet too wide and couldn't get out of the bottom of the squat. I almost stayed with 135# for the last set, but decided to go up. I got 140 without a fail. I was pumped.
B. 110# These got a little sloppy at the end due to fatigue, but other than that they felt ok.
C. 175, 180, 185#
The pull up didn't hurt today, but the 5 sec down was rough on my back.
D. Did this is 10 sets of 7 plus 5. That is a lot of goblet squats...
And....a little handstand walking!
Wednesday, July 18, 2012
July 18, 2012, Wednesday
10 min muscle up practice
+
EMOMx10min
5 HSPU
10 wall balls
+
EMOMx10min
5 CTB pullups
10 kb swings 35# (we don't have 44# kb)
Notes:
Practiced bar muscle ups. Got good height. Still can't get over the top.
+
Lost pace after round 5. My arms had nothing in them.
+
Quit after round 4. I'm supposed to play tennis in a bit and didn't want to destroy my arms any further.
Very frustrating day...
+
EMOMx10min
5 HSPU
10 wall balls
+
EMOMx10min
5 CTB pullups
10 kb swings 35# (we don't have 44# kb)
Notes:
Practiced bar muscle ups. Got good height. Still can't get over the top.
+
Lost pace after round 5. My arms had nothing in them.
+
Quit after round 4. I'm supposed to play tennis in a bit and didn't want to destroy my arms any further.
Very frustrating day...
Tuesday, July 17, 2012
July 17, 2012, Tuesday
A. Snatch Balance 75, 85, 95# 3 each x 3; rest 90sec
B. High hang squat snatch from blocks EMOMx10
C. Front squat cluster @ 13X1; 1.1x3; rest 4min
D. Snatch grip deadlift @ 32X1; 3x3 @145#
Notes:
A. First set - failed on 75,85 & 95#. I don't know what my deal is with these lately. It is SO FRUSTRATING!
Second set I did 9 reps at 75#. These felt decent, so for the third set I attempted the 75, 85, 95. 85 & 95 were ugly and full of failed attempts. I had a small break down.
B. 70# x4, 75# x3, 80# x3 These were ok
C. 145# on the first set was tough. I tried twice to get get 150# on the second set and failed. I got 145# for the second and third set, but just barely. (After watching the video, it was more like 1-2 seconds at the bottom)
D. These were ok.
B. High hang squat snatch from blocks EMOMx10
C. Front squat cluster @ 13X1; 1.1x3; rest 4min
D. Snatch grip deadlift @ 32X1; 3x3 @145#
Notes:
A. First set - failed on 75,85 & 95#. I don't know what my deal is with these lately. It is SO FRUSTRATING!
Second set I did 9 reps at 75#. These felt decent, so for the third set I attempted the 75, 85, 95. 85 & 95 were ugly and full of failed attempts. I had a small break down.
B. 70# x4, 75# x3, 80# x3 These were ok
C. 145# on the first set was tough. I tried twice to get get 150# on the second set and failed. I got 145# for the second and third set, but just barely. (After watching the video, it was more like 1-2 seconds at the bottom)
D. These were ok.
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