Sunday, September 11, 2011 -

being

 

part 1:

A. Squat Clean - build to a 1RM

B. Squat Snatch - build to a 1RM

C. HSPU - 50 for time

 

rest 6+ hours

 

part 2:

Row 1 min @ 95%

rest 5 min x 6

(record meters)

being

part 1:
A. Squat Clean - 210lbs (so close to getting 220.  I caught it and couldn't hold the rack position)
B. Squat Snatch - 135lbs
C. HSPU - Can't do HSPU's.  Did 3x5 Standing Press

*notes about the squat clean. Had I stood up with 220, it would have been a lifetime PR in anytime of clean.  I was so mad.

Friday, September 9th, 2011 - It's been busy

I've been doing alot of landscaping on my days off from the firehouse.  Trying to drink as much water to stay hydrated.  OPT programming is working well.  I'm getting stronger and my conditioning is improving.  FGB 5 is coming up.  Probably going to take the first 8 hours off work so I can compete.  Hopefully, I can get the time off work.

Did the double workout because my wife's birthday is tomorrow.  Tomorrow's workout looks fun.  I'll take a pass on it and do it Sunday.

Friday, September 9th, 2011 - It's been busy

9/9/11

Double Day

7 sets:

3 heavy hang power clean TnG

10 burpees AFAP

Run 150 m @ 90-95%

rest walk 5 min b/t sets

  

135lbs / 60 seconds
145 / 1:05
155 / 1:15
160 / 1:31
145 / 1:15
Ran out of time to do sets 6&7.  Took the kids to the park.

4 hours later

for time:
50 box jumps - 30/24"
Row 400 m
50 KBS - 2/1.5 pd
Row 400 m
50 Double Unders

12:16 - used 1.5p kb.  I don't have a 2pood

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09/08/11

Daughter's first day of preschool, then the rest of the day at the firehouse.
Press 3x5 (second time this week pressing)
100lbs,100lbs, 100lbs
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9/6/11

A. Front Squat @ 30X0; 4,4,3,3,2; rest 5 min

B. 25 COVP chin ups unbroken; rest 3 min x 4

 

A. 185, 195, 205, 215, 235
felt very strong in the squat today. Lost the tempo on the last set.
B. Unbroken, rest unbroken
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9/5/11
Back Squat 5x5
205, 205, 205, 205, 205 - ass to ankles (never squatted this low before.   These were exhausting)
Standing Press 5x5
95,95,95,95,95
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9/3/11

part 1:

In 10 min build to a 1RM in the thruster

rest 5 min

part 2:

In 10 min as many rounds of:

7 HSPU

7 hang squat clean - 155#/105#

rest 5 min

part 3:

In 10 min:

AMRAP Double Unders

 

Hosting my daughter's bday party.  Only had time for the Max effort thruster

185lbs x 1

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9/1/11

A. Front Squat  - 3 x 3 @ 80%; rest 2 min

B. 5,10,15,10,5,10,15,10,5 COVP Chin Ups; rest 30 sec b/t sets

C. Tabata Sit Up - no abmat, anchored, hands at temples - total divided by 8 is score

 

A. 205,205,205 - this felt pretty easy

B. 5,10,15,10,5 - unbroken...shut it down.  Felt a rip coming on

C. 86 total situps - score 10.75