Sunday 8/31/14

Strength:
Pull ups:
3x max reps

Bench Press:
5x3 @ 135#

Conditioning:
(ran short on time)
21-15-9
American KBS (40#)
sit ups


Pull ups:
8, 6, 5
I haven definitely lost some pull up strength from this summer but I certainly hope to get it back soon.

Bench:
Done. It is still going to be an accessory for me but I may bench more often just for overall upper body strength. I also tried doing these all with a pause to really build strength more.

Conditioning:
3:21

Thursday 8/28/14

Skill:
Handstands against wall with shrugs
5 x :30

Conditioning:
21-15-9
KBS (40#) (American)
Goblet Squats
Burpees

I got 9:19, I was incredibly sore from the squats yesterday and it really showed up in the round of 15.

Wednesday 8/27/14

Deadlift deload week:
8x5 snatch grip deadlift @ 135#

EMOTM:
Even min: 3 back squat @ 135#
Odd min: 2 back squat @ 135# (last set do 10)

I am just working back squats in again and I was short on time, so in order to hit the volume I wanted I had to cut weight a little and do it like this. I am going to soon begin lifting in a more strength based way once my body gets used to squatting again.

Tuesday 8/26/14

EMOTM 20 min:
Even min: 3 strict press @ 95#
Odd min: 3 strict pull ups

Rowing:
5 rounds:
200m hard
1:30 rest


EMOTM:
I could have either added a little bit of weight or reps to the press

Rowing:
:39.5, :39.4, :40.4, :41.0, :41.8

Monday 8/25/14

20 Min EMOTM:
Even min: 3 front squats @ 115#
Odd min: 5 unbroken toes to bar

I finished and it was nice to start squatting again. I didn't want to go too heavy in order to save my hip and knees, but it did feel good. We will see how I'm feeling tomorrow.
The toes to bar were also good. The last 2 sets I didn't get unbroken but didn't drop from the bar.

Tuesday 8/19/14

Strength:
Deadlift:
Wendler cycle week 3 based off 275#
5 @ 205#
3 @ 235#
1+ @ 260#

Joker Sets:
1 @ 275#
1 @ 285#
1 @ 290# (10# PR)
1 @ 295# (fail)

Back Off Sets:
3x5 @ 225#


I got 9 reps @ 260#
I wasn't feeling it, but I guess that's pretty good anyway.
Plus I hit a 10# PR on the joker sets without really even peaking for it. I probably could have hit 295# but it wasn't feeling good off the floor so I didn't want to push it.

Friday 8/15/14

Today was meant to just see how Dan John's 10,000 Kettlebell Swing program would feel, so I did the first day.

5 Rounds:
10 KBS (55#)
1 Goblet Squat (55#)
rest 30-60 seconds
15 KBS
2 Goblet Squats
rest 30-60 seconds
25 KBS
3 Goblet Squats
rest 30-60 seconds
50 KBS
rest 3 min

It took me 25:36 to finish the 3rd round. At that point I had formed and cut 2 blisters, formed a blood blister, and my ride was leaving the gym. Either way, I learned that if I do decide to embark on the full 20 workout program, my forearms will be huge because they were throbbing. But it is incredibly difficult and each session is going to take me a bit.

Tuesday 8/12/14

Strength:
Deadlift:
Wendler cycle week 2 based off 275#
3 @ 195#
3 @ 220#
3+ @ 250#

Skills:
Repeat 10 times:
5 perfect pushups
:20 rest


Strength:
I got 10 reps at 250#
I felt weak and tight, and I am not excited for next week when I'm hitting 260#

Skills:
Got through this, but I really need to get better at push ups.