Ty - 7/25/2011

12-9-6-3

front squat @135
burpee box jump - 24"

6:20

Ty - 7/23/2011

Shoulder problem - made this up

600 meter run
50 russian swings - 1.5 pood/55
600 meter run
50 KB walking lunges (25/leg)
600 meter run
50 games pushups
600 meter run

19:15

first 600 was 2:20. swings were unbroken. lunges were 5x10 w/ a couple breaths break. pushups were 10 then 5's etc. runs were tough after the lunges.

Ty - 7/21/2011

Front squats - 4x3 at 200#

shoulder still messed up. made up my own metcon

3 rounds of:
400 meter run
20 jump squats
30 situps
100 double unders

17:45

heat doesn't help. tougher than i thought. tripped up on the DUs quite a bit.

Ty - 7/13/2011

Power Snatch max: up to 175 but had a pretty deep squat

3 power cleans ( 80-85% of your one rep max ) - used 205
6 dead lifts ( same weight as your cleans ) - 205
9 pull ups

5:16


The power cleans were heavy. never failed a rep but had pretty bad form - feet pretty wide. After the first set of cleans, on the pullup bar, my shoulder started hurting. i pushed through. the next morning my right shoulder killed. felt like the same injury from the summer after college. still hurts (7/21) but is better. need to go slow.

Ty - 7/11/2011

Morning: 5 round tabata pushups (regular) and 5 round tabata situps.

Evening:

Front Squat max - 235. 10 pound PR. felt good. went for 245 but failed.

Metcon: 4 rounds for time with exactly 2 minutes rest of
8 front squats - 175# (75% of 1RM)
400 meter run

14:18

Went unbroken on all the squats. felt great.

4x5 25lb weighted pullups.

4x8 25lb weighted back extenstions

Ty - 7/9/2011

Pressing snatch balance - find 3 rep max.

This is like a slow and light snatch balance where you push yourself under the bar. put a lot of stress on my rear delts and felt weird. only wne up to 85lbs.

Bear Complex - 3 sequences per set.

75, 85, 115, 135, 165 (with jerks)

Post:
10 dips
10 russian swings - 70lb
10 dips
10 russian swings
2 dips
10 swings
4 dips
10 swings
6 dips
10 swings
8 dips
10 swings
10 dips
10 swings

Ty - 7/8/2011

Clean Pulls - sets of 3 - 135, 185, 205, 225, 245, 255

These helped a lot. able to get the initial pull down. think they will help greatly w/ my power cleans.

Metcon:
5 rounds for time with exactly 1 minute rest of -
2 deadlifts - 310lbs
50 double unders

all deads were singles with set-up time b/t. unbroken on the first 3 sets of double unders. tripped up a couple times on each of the last 2.

7:31

Ty - 7/6/2011

Split squats - 4x6 at 65#. these are weird. had trouble balancing. Talked to James afterward. he said he put his foot out to more of an angle and rest inside part of the foot on the bench.

Metcon -
30 wallballs - 20lb
10 wide grip strict chinups
25 wallballs
10 wide grip strict pullups
20 wallballs
10 narrow grip chinups
15 wallballs
10 narrow grip pullups

8:57

broke the wallballs once each set. singles on the last set of pullups.

Ty - 7/2/2011

May challenge workout 2 (retest)

did worse on this one also

205 clean and jerk
68 pullups

failed 235 twice. took at least 2 minutes to do the jerks. did the pullups in singles which was a good idea.

was pretty burnt out from the day prior. maybe could chalk it up to that.

Ty - 7/1/2011

May Challenge workout 1 (retest)

Pissed about this. Added almost 2 minutes to my time. the front squats killed me.

10 front squats - 165#
10 burpees
10 box jumps - 30 inches (24"box, 45lb bumper, 25lb bumper)

11:19