monday 11/4/2013

1A. Shoulder Press 12,10,8,6,4 /60sec 55,65,75/7,75,85/3 --right shoulder pain when engaging
1B. KBS 1.5 pd x 10 /60sec
 +
4 sets:
Split Jerk - 3 reps @ 80% effort; rest 20 sec #145
15 CTB chin ups; rest 4 min (10-5 all sets)
+
3 sets:
AMRAP  HSPU; rest 20 sec---right shoulder painful (7,7,7)
20 GHD Sit Ups; rest 2 min---20,15-5,13-7

Saturday 11/2/2013

Butch Cassidy 10k

first long run in about a year.......
1:04 (10min miles zone 1)
6minutes slower than 2 years ago, but didn't go into it for time

Friday 11/1/2013

warm up 1000m row + TGU x 6

1. DL 10x 2 @ 55% / 30sec rest ---used #185
2. PC TnG 3,3,3,3,3 -building so last 2 sets are tough--#115,125,135,145,155
3. KBS 15 UB x 3 /60sec--1.5pd
+
3 sets @ 90%
12 Push Jerk #95
90sec AD --about 30cal per set
rest 2:00
+
3sets @90%
10 Thrusters #75
90sec Row--about 355-365m per set
2:00 rest

Wedesday 10/30/2013

Had a real busy day Tuesday-- 5:30am start---late finish
body feeling a lil run down, like getting a cold

AM
8k row - every 2k got off completed 7 TTB + built in speed each 2K




this workout felt good, but continured to get stuffed up as the day went. was going to train BUT was not up to snuff,

Monday 10/28/2013

1. Squat Clean from the floor; build to a tough single #145,165,185, 195X
2. Back Squat 155/3, 175/3, 185/3/2:00
+
PC+Front SQuat x 7 #105 all sets
Amrap CTB -11-10-10
rest 3:00
+
3rds @ 80%
200m Run
200m Row
50 DU
--blew out right calf 25 reps into last set of double unders. other wise felt good with it

Saturday 10/26/2013

3 Basketball Games
Played the entire time... 30 minute games (2 x 15:00 blocks)

9:30am
11:45am
1:30pm

Body in DONE!
Just relized Ive been missing the agility piece in my training.....jumping, lateral movement, getting elbowed in the ribs and face....and diving for basketballs.

good times...sore all over

Friday 10/25/2013

A. emom - HPS x1/SnBal x 2- 12mins --used #95

B. SA bent row @30X1; 5-6/arm; rest 1min btw arms x 3 #70

+

for time

3 rounds 80% effort --4:45

30 DU

10 burpees

10 KBS 1pd

rest 2mins

2 rounds 80% effort

5 burpee MU  did CTB instead

5 wall walks

5 TGU 1pd

rest 2mins

3 rounds 80% effort - 4:50

30 DU

10 burpees

10 KBS 1pd