8.26.14

AM

14x  Row 250m @85% / Rest walk 45 sec

PM

A. Halting clean DL + Clean pull; 2.1 x 5; rest 2 min (build from 185#)

185-195-205-215-225

B. PC - build to a heavy set of 5

155-165-175-185

C. Press @10X2; 6-8 x 4; rest 2 min

8x115# - 7x120# - 8x120# - 7x125#

+

for time:

30 HSPU

50 DU

20 HSPU

75 DU

10 HSPU

50 DU

TIME 10:53

Double unders went: (30) 10-8-7-6 / (20) 6-4-4-3-3 / (10) 5-4-1

I messed up one time in first and second rounds of double unders, and got last set unbroken

8.25.14

PM

Snatch + BS + Pistol + Adv Gym (Bar MU, RC)

A. Snatch - build to a heavy set of 3

125-135-145-155-165

B. BS @33X1; 3,3,3; rest 2-3 min (80-85%)

225-240-240

C1. Pistol; 6-8/leg x 4; rest 30 sec

8/8-8/8-8/8-8/8 (last 2 sets did alternating)

C2. GH raise barbell good morning @40X0; 6-8 x 4; rest 90 sec

7-6-7-7 w/75# bar

+

15 mins bar muscle up attempts…got 1.

Amrap in 8 min - 

1 RC

3 bar MU ring  ring muscle up

35 unbroken DU

COMPLETED 4 rounds, only had 1 rnd that I got UB dbl unders in 1 try

8.23.14 Vacation Day 6

Early morning start, ocean safari, lots of snorkeling and swimming all day

8.22.14 Vacation Day 5

A. BS @20X1 (again with smith machine); 5,5,5; rest 2:00

185-205-225

B1. 3 sets of 5x strict pull ups; rest :20

5-5-5

B2. 3 sets of 10x DB curls; rest :20

25#-30#-30#

B3. 3 sets of 10x close grip push ups; rest 1:00

10-10-10

C. 3 sets of 4x/leg front rack step ups

30s# - 40s# - 45s#

+

4 sets of

10x DB push press (40#-45#-45#-50#)

10x NPU burpees

rest 3:20

Held a work time of 37-38 seconds, last set went to 43 seconds

8.21.14 Vacation Day 4

45 mins beach jog and walk

in the sand with no shoes…felt great

8.20.14 Vacation Day 3

A. CGBP (on smith machine); 3-5x rest 2:00

140-150-160-170 (guessing on load, assumed bar still weighs 45#)

B. SL RDL w/ DBs 5-7x/per leg; rest 2:00

7x each set: 25s# - 25s# - 30s#

C. Accumulate 2:00 side plank each side

1:00 + 1:00 / 1:00 + 1:00

+

20 sets of 30 secs of burpees, rest 30 seconds

held 9 reps for all 20 rounds

8.19.14 Vacation Day 2

A. DB strict press @30X1, 3-5x

5x each set: 40#-45#-50#-50#

B. seated DB arnolds @1111; 5-7x

7x each set: 25#-30#-35#-40#

C1. DB forward raise @2020;10x

10#-15#-15#

C2. DB lateral raise @2020; 10x

10#-15#-15#

C3. DB bent over raise @2020; 10x

10#-15#-15#

D. DB incline “YTA” (8x per letter)

10#-15#-15#

+

AMRAP 12 min (descending ladder) of

10-9-8-7-6-5-4-3-2-1

DB incline bench press (50#)

Strict pull up

Between each set, complete 50-45-40-35-30-25-20-15-10 double unders

COMPLETED through round of 6 and 30 double unders