8.28.14

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AM
Yoga

Then
6x400m ~1:30-1:40 with slow 200m jog between.

PM
10min. EMOM
3 Hang Power Cleans
160

3 Clean Deadlift from lower blocks than last week
Went to 235

For Time:
25-20-15-10-5
C2B Pull-up
HSPU
5:35

4 Rounds
15 Reverse Hyper 120#
15 Russian KBS 70#
Rest 1min.

MFS: 3/3/5

8.27.14

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Hip bridges. Finally finding my posterior chain with these. I Like!

Midday
Swim
4 x 50m
2 x 100m
2 x 200m

I can flip turn on 50s now, but the further I go I get too tired out by them. Obviously I’m not doing them great.

PM
Backward roll practice. I finally connected 2 from a swing!

4 sets
2 strict MU + 3 kipping MU + 1 forward roll + 5sec. support hold + immediate 5 bar MU

4 x 20/20 L/R Handstand side walks

4 x 10 hip bridges with 95# @3011

MFS: 2/2/4 – shoulders are sore and rhomboids.

8.26.14

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Sometimes weighted handstand
holds get tedious so I multitasked today with an inverted couch stretch to take my mind off of my arms.

AM
A1. DB Row tempo
55#
A2. Single leg RDL tempo
35#s
B. single arm FW 90# x 50m; 3 sets per arm; rest 90 sec btw arms
C.
AIrdyne sprint 15 sec very hard
rest 2:45
x5

PM

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MFS: 3/3/4 – not sore from squatting. Just barely tight.

8.25.14

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Congrats to the Miami Surge for winning their first match yesterday!

AM
4x behind the neck strict press @3011
75#

4 Rounds
5 Muscle Ups
5 Wall Walks
90sec. Airdyne @90%
Rest 2:00

PM
A.
Front Squats x2 @4111
Built up to 115 then to 95+chains woohoo! They are not as pretty as I’d like them but least I’m doing them again.
B.
Hang Snatch – Singles up to 135 power


C.
Snatch Pull from below knee (lower than last week : ) – 3 x 2 @175

MFS: 3/2/3 – squatting felt pretty good today. Slowly but surely!

8.24.14

Active-ish Rest Day

Today I went to watch the Crush Games in Miami.

While I was there I saw old friends

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Tried on new Relentless jeans

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Did some weighted pistols

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And watched the Miami Surge take on the Boston Iron from the Surge booth…

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And from the stands!

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I also saw more friends (un-pictured), tried the new Kill Cliff bars (they’re better than Quest bars I swear!), and danced with a giraffe mannequin. You can decide for yourself which statements are true!

8.23.14

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Today’s work. Really trying to strengthen my posterior chain before I start squatting again.

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8.22.14

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AM

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PM
Back in the pool!
4x25m
6x50m
3x100m
Didn’t feel like I lost too much actually. It’s just boring to me. I have to get a waterproof sound device stat!

PPM

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Yay for off season and Fridays!

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