Wednesday 7/31/2013

1. Dead-Lift; build to tough 3 reps in 5 sets- 10min---#185, #205, #235, #255, #265
2A. Close Grip Bench 6,4,2,6,4,2 /60sec rr ---#105,115,135,115,135,145
2B. KBS 1.5pd x 10 /60sec
3. PC+Press 3 x 3-4 reps /3:00---this was really tough for me. Shoulders felt weak and a sore?
#75,85,85

+
3sets
25 back Ext ( 25, 16-9, 17-8)
rest 30sec
8-10 HSPU (8,8,6-2)
rest 1:00

Tuesday 7/30/2013

45min Zone 1 Mt Bike @ Guacomole Trail
---very tired today just wanted to sleeep, didn't sleep well + getting over head cold still :-/

monday 7/29/2013

1. Sq Clean off high block; build to 2RM --175lbs
2. BSQ 5/155, 3/175, 5/165, 3/185, 5/175
+
3 sets
15 Wall balls with 20# at 10ft target unbroken
COVP amrap chin ups 15,16,11all butterfly

+
90-95%
20sec AD/20sec Rest x 8--90 calories

Sunday 7/28/2013

300FY Challenge against my athletes

208cal

Still feeling congested, so thinking I could actually go harder in future

Saturday 7/27/2013

 Still stuffed up and a little congested--feeling sick, but not dysfunctional

1. Snatch Balance 3,2,1,1 /3:00 #85,#95,#105,#115 ( not confident in movement)
2. Wt Pull ups 3,2,1,1 /3:00 #30,#35,#50,#50
+
25 T2B (15,5,5)
20 PC #135 (1-3 reps per set)
15 Burpee over Box ---hard
10 Rope Climbs 15ft
13:10

Friday 7/26/2013

Came down with a HEAD COLD yesterday.  Mostly sinus and body feeling yucky....

Today I tried to sweat it out

 AirDyne for 50min Zone 1
--felt good at easy pace, when tried to push body rejected it, so kept it smoooth

Wednesday 7/24/2013 Double

pre- CJ work + row sprints 200

1. Snatch Grip DL w/ straps 3,3,3,3 /3:00; used #205  
2. Push Press 3sets of 4reps / 3:00; 
3. Clean + 5 Jerks/ build every minute- 85,105,115,125,135/3jerks

+
EMOM 18min
1 MU + 4-6 dips
8 #20 Wall balls @ 10ft
completed


PM

Swim make up from yesterday
25m on the minute for 25min
completed- felt good