Training Day 20121224 - 2nd Session

After running errands, I ended up working out on the 9th floor of my apartment complex.  It's a decent set up, enough equipment to get the job done.

PART I.
Treadmill 
for 20mins @ 1% incline
20-15min: 6.3mph
15-10min: 6.6mph
10-6min: 6.9mph
6-1min: 7.2mph
1-0min: 7.7mph

Total: 2.26 miles

PART II.
5 Rounds
5 Pull-ups
15 Abmat Push Throughs
10 Air Squats
5 High Upright Rows w/30# Dumbbells
50 Single-Unders

finished in 6mins 58sec

PART III.
I cashed out with:
AMAP HRPUs
6 pistols - 3 each leg

Notes:
- PART I: It felt good to get a decent run in.  I think the last time I ran was a week and a half ago.  I definitely want to incorporate running into my future workouts, logging in at least 10 miles a week.  I know it's no where close to the miles of my high school cross country days, but it's enough to get my body used to the movement.
- PART II: Surprisingly, my lower back felt pretty stiff and it was somewhat difficult to go deep on my air squats.  Everything else felt fine.
- PART III: I ended up doing 25 HRPUs.  My pistols felt strong and I went deep on each leg.  I think it's time to also incorporate this movement into a few met-cons.
- The gyms are closed tomorrow, signaling a super Euro-Christian centric culture haha.  I may just go for a run outside then do a quick metcon/work on double unders on the 9th floor tomorrow.  What I really want to do, is knock out a few episodes of Band of Brothers or the Pacific for Jesus' Birthday!

Training Day 20121224

I hate going to the gym by myself, but I did a couple of hours ago... I told my cousin Geoff last night, who lives out in Arizona, that I started blogging again and he was pumped to just follow my programming.  Haha if you beat my times, I had an off day today, so that's my excuse Geoff.

PART I.
Bench Presses
5/115#, 5/135#, 3/165#, 5/205#, 3/235#, 1+/260# (without a spot, I only felt comfortable doing 1/260#)

PART II.
Two quick met-cons:

7minute AMRAP (as many rounds as possible)
7 Decline Bench Presses @ 155#
7 Box Jumps

I did 7 Rounds flat

Rest 5 minutes

3 Rounds
15 HRPU (hand-release push-ups)
10 Power Cleans @ 75#
5 Burpees

finished in 4mins 30sec

PART III.
Snatches
5/65#, 5/65#, 3/80#, 5/100#

PART IV.
I cashed out with:

1600m row (recovery pace)
AMAP T2B (toe-to-bar)
AMAP Dips

Notes
- PART I: I hate to dump weight & it makes me look foolish for not asking for a spot.  I think I'm just going to repeat the same percentages for bench presses for the next cycle of 5/3/1.
- PART II: Have a feeling Geoff is going to destroy my numbers haha.  I felt strong on my box jumps and surprisingly, 155# was challenging on decline.  I felt funny doing power cleans afterwards and going into burpees after that definitely got my legs sluggish.
- PART III: I had to start with #65 for the snatches because that's the lowest w/bumpers my gym has.  I originally programmed for 6 sets and was going to 5/3/1 this, but was too smoked after 5/100#.  My lower back and right shoulder said, "no mas."
- PART IV:  Row felt good and went on a good, slow pace.  Finished under 7mins 20sec.  For T2B, ended up doing 12.  My right shoulder felt a little funny and didn't want to push it.  Lastly, banged out 20 dips.
- I made myself lasagna and it was waiting for me in the over when I got back from the gym.  I think I may have to go for another session later this evening haha.

Training Day 20121223

PART I.

Squats

5/125#, 5/155#, 3/185#, 5/225#, 3/255#, 1+/285# (ended up doing 3 this set)

PART II.

Then we did two quick met-cons:

11-8-5

Deadlifts @ 155#

HSPU (hand stand push-ups)

finished in 1min 34sec

8-6-5

Thrusters @ 95#

Pullups

Box Jumps

finished in 2mins 16sec

PART III.

Then back to:

Front Squats

5/105#, 5/125#, 3/145#, 5/185#, 3/210# 1+/230# (ended up doing 1/245#)

PART IV.

We cashed out with:

EMOM (every minute on the minute)

6 Clean & Jerks @ 95# for 5mins

then transition into

1000m row (recovery pace)

AMAP (as many as possible) weighted sit-ups w/25# plate

AMAP GHD (glute-ham developer) sit-ups

Notes

- Went to the gym with Thy, one of many workout partners, around 3:30pm

- PART I: Thy said that I was barely breaking parallel on my 6th set

- PART II: Went unbroken for both met-cons

   - Thy had trouble with handstand pushups

   - You'll notice that my programming includes a lot of half-WODs so that I sneak in a lot of movements

   - My main fitness goal for now is to work on my strength numbers

- PART III: I bumped the weight up to 245# because 265# is my 1RM (one rep max)

   - Taking fatigue into account, I wanted to push past 230# and get a little closer to my 1RM

- PART IV: I love the EMOM stuff and think I'll be programming more of that stuff in.

   - I might be making this up, but I think Rich Froning said that EMOM training is the best way to build efficiency.  The man is legit, so why not incorporate his advice?

   - Ended up going 20 weighted sit-ups and 15 GHD sit-ups and called it a day