Training July 3, 2015

Push Press
Build to a max
235 lbs. (10 lbs. PR)

Super happy about this.  I think I have a little more.

Push Jerk
2-2-2 Build on the push press
185, 205, 225

Nope. Not building on the push press on this one.  The push jerk is one of worst movements.  These were okay.

Rope Climbs
3 x 3
0:31, 0:29, 0:31

The rope I used was short (approximately 11.5') so I went up once, came down while still gripping the rope and without touching the ground, climbed back up.  That was one rep.

I actually filmed these for the first time ever today and was pleasantly surprised with my technique. The first competition I ever did we had a two rope climb buy-in to a workout.  The rope climbs took me almost four minutes.

Row
4 Rounds 0:35 max effort / 3:25 rest

I had to row today since the one good Airdyne we have was in use.  All rows were in the 1:25/500m range.  This was slightly less awful than the Airdyne last week.

Training July 1, 2015

AMRAP 6 @ 70%
7 Thrusters 95 lbs. (Unbroken)
7 Muscle Ups (4-3)(2-3-2)(2-2-2-1)(2)
3 Rounds + 2 Muscle Ups

Although I purposely broke up the muscle ups, today is the best they have felt in a long time.  Not even close to a fail.

Rest 6:00

AMRAP 6 @ 80%
3 Deadlifts 325 lbs.
200m Run
3 Rounds + deads + 65m

I probably could have gone heavier on the deadlifts.  I had to substitute a 200m run for the Air Dyne calories.  Our AD situation is not good.

Rest 6:00

AMRAP 6 @ 90%
Row 200m
4 Manmakers 55 lbs. DB
2 Rounds + Row + 1 MM

This was so bad!  WTH?!?!?  Manmakers completely crushed me.  Rows were all around a 1:36/500m pace.

Training June 30, 2015

Power Clean
Find a max
253 lbs.

Almost an exact repeat of last week.  Rep at 242 was pretty solid; rep at 253 was crap.

Power Clean
10x2 Start a set every 0:45
77% of above
198 lbs.

These went pretty well.

Weighted CTBPU
3x4 Tempo 31x1
25 lbs.

These are really hard.  The last set was the best.


Standing Triple Jump Practice

I like doing these types of activities.  One of my biggest fears about aging is losing the ability to perform movements that require a lot of balance and agility.

10 Rounds
100m Row (all out)
4 Burpees over ERG
Rest long enough to get back on rower and start again

I didn't pay attention to the overall time, but it took me about 0:15 each round to get back on the rower and start pulling.  Rows were all right at or right under a 1:30/500m pace.

Training June 29, 2015

I inadvertently went off the plan here...

Snatch
EMOM5 138
EMOM5 146
EMOM5 154

The five at 138 were satisfactory, the catch on all five at 146 was terrible (actually had TWO misses) and the five at 154 were as perfect as I have ever done.  Strange...

Snatch Pulls
3x3
165 lbs.

These felt really good.

Back Squat
3-3-3 (0:05 descent on first rep)
315 lbs.

There were rough!

4 Rounds
4 Bar Muscle Ups
6 Power Snatches 115 lbs.
8 Wall Balls 30 lbs.
10 Bar Facing Burpees
1:30 Rest

1:25, 1:25, 1:55. 2:05

Went to singles on the power snatches in round 3.