081014

Great workout today. Sundays have been pretty sweet lately which is good..

5 rds NFT:
10 strict chin ups
10 strict dips
10 pistols total
done. loved this. knocked out 6 chin ups right off the bat. did sets of 3s, 4s, and 5 for the rest. Dips were good. Pistols were consistent. I did wear lifters and knee sleeves though..
+
A. CGBP – 5,4,3,2,1; rest 4 min
105, 115, 120, 125, 130. 125/130 felt pretty tough. I was also afraid to go higher because I was by myself and didn't have a spot...
B. 1 arm heavy db row – 5-8/arm x 3/arm; rest 1 min b/t arms
5x40#
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for time:
30 HSPU
10 BB lunges – 95#
20 HSPU
20 BB lunges – 95#
10 HSPU
30 BB lunges – 95#
9:27. Hey, lunges suck

Then I worked on stringing together bar muscle ups because gymnastics makes me happy. I got 3 a couple times which was cool. Now I'm tired...

080814

15 min NFT:
Run 800 m
Row 500 m
150 DU’s
I kind of liked this....ran in the rain. no excuses today
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A. Thruster from rack – build to a 5RM TnG in 15 min – max 4 attempts
120
B. FS – 10,10,10; rest 3 min
105
C. COVP chin ups x 15; rest 1 min x 6
done. all UB :)
+
5 sets:
10 CJ unbroken “grace” style tough
10 burpee over barbell
10 PC TnG unbroken – same BB
10 burpee over barbell
rest 2 min
only 3 rounds @ 85. I was BEAT

080614

Longass day at work, had a raging tension headache. Tried to go to the gym but even just warming up made my headache worse. Tried to push through it for the clean and jerk, but almost blacked at at 145. Cut my losses and went home..

080514

5 rds NFT:
10 HSPU
Bike 250 m
Row 200 m
25 DU’s
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for time:
row 400 m
15 PC – 105#
run 400 m
15 PC – 110#
100 DU’s
15 PC – 115#
14:07. this sucked, but was awesome

080414

Row 500m @ 70%
2:16/2:20
rest 60 sec
Row 500m @ 80%
2:12/2:15
rest 90 sec
Row 500m @ 90%
2:05/2:08
rest 2 min
Row 500m @97%
2:02/2:04
rest 3 min
x 2


this sucked. hate.

080314

Today was the best workout I've had in a long time. Got to the gym and nobody was there, the weather was great, and I decided to "warm up" by working on my handstand walks and dancing around to the black keys. Handstands were pretty good once I got my shoulders moving. Can consistently get about 25m now which is pretty cool..and then my workout:

A. 8 sets – every 45 sec - Power snatch x 1 (80%)
105#. These felt pretty smooth. Tried to focus on kipping the bar bath close to my body and using my arms,,
B. Emom 10 min –
Odd – CGBP x 5 105#
Even – DB single arm row x 8/hand 30#
CGBP felt pretty good but got tough towards the end. Could have gone up a little higher on the rows I think, will try 35s next time...maybe 40s
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5 sets, constantly varied different order/set: change the order each round
[10 HPS (55#), 30 DU’s, 200m run, 8 box jump (step down, 20”), 8 TTB]
rest 5 min b/t sets
Didn't hate this as much as I thought. I really hate running and dislike DU, but neither were thaaat bad. TTB were on point today.

Played around with MU afterwards and got 3 in a row a few times...progress

080114

Had a long, rough day at work today. Seriously debated going home and napping, but I knew I wouldn't leave....so off to the gym I went. I got myself excited by doing MU to warm up. Getting really consistent at 2 MU in a row which is cool, but that 3rd is just taunting me...

A. Emom 5 min - BS @20X1 x 3 (85%)
182, last rep was tough
B. For 10 sets – every 2 min – Clean x 2 (build)
105, 110, 115, 120, 125, 130, 135, 140, 145, 145 (last 145 was power)
C. Jerk cluster; 1.1.1 x 3; rest 15 sec, rest 2 min
115
+
4 sets –
row 500m
12 CTB Pull ups
12 KB swing (1.5pd)
12 buprees
rest walk 3 min

only 2 sets. I did not eat enough today and was exhuasted...i hit a wall and just couldn't push it anymore. To be honest, I almost skipped all together but I made myself do at least one, figuring I'd feel better once I started....not the case. I also didn't realize how little I ate until I got home...shit