6th:
Sleep: 7:30p-4am
Sugar: small glass eggnog
Training @ 8am
A. back squat cluster @ 20X1; 2.2.2 x 4; rest 3 min 150, 150, 155, 160. Felt good.
B. clean grip DL x 1/power clean x 1/clean x 1/jerk x 1; rest 1 min x 5 - increase load per set so only last 1 is tough. 108lbs, 113, 118 (last w/push jerk), 123, 133lbs. Felt good.
C. BB split squat @ 30X0; 4-6/leg x 2; rest 1 min b/t legs. 6x63lbs, 6x73lbs B
D. FLR on rings - 180 sec total 65s, 35s, 30s, 25s, 25s. 1 min rest b/w sets.
7th:
Sleep: 7p-4a
Sugar: none
Training @ 11am
5 sets @ 95%:
15 unbroken chin ups
10 burpees
25 double unders
Row 150 m
rest 5 min walking
Chins/burpees and DUs were UB for all sets. Burpees were where I made up most time on early/later sets. Pull-ups felt especially good with BF kip getting more efficient. I was doing a double kick for the kip and am starting to get more effortless with it. Rows were 34.1-35.
1. 1:45
2. 1:57
3. 1;58 rower turned off.
4. 1:48
5. 1:48
8th:
Sleep: 9:30p-5am. Yesterday was long day at gym. There at open, CF kids in afternoon & coached last CFA class in evening. Stayed at friend's house in town to avoid drive back to country. Energy feeling good today considering.
5 sets @ 100%:
5 TnG clean grip DL tough but powerful
prowler push light load for 15 sec fast!
walk rest 5 min b/t sets
Set weights as follows: 185lbs, 195lbs, 205lbs, (low back a bit tight following this prowler push), 205lbs (video), 205lbs.
+
About 45 minutes following DL/prowler, as I got caught up coaching the floor.
5 sets:
Airdyne 25 sec max effort
rest 3:35 x 4
Done and my legs felt like lead after. Blah.
Training @ 8am
A. back squat cluster @ 20X1; 2.2.2 x 4; rest 3 min 150, 150, 155, 160. Felt good.
B. clean grip DL x 1/power clean x 1/clean x 1/jerk x 1; rest 1 min x 5 - increase load per set so only last 1 is tough. 108lbs, 113, 118 (last w/push jerk), 123, 133lbs. Felt good.
C. BB split squat @ 30X0; 4-6/leg x 2; rest 1 min b/t legs. 6x63lbs, 6x73lbs B
D. FLR on rings - 180 sec total 65s, 35s, 30s, 25s, 25s. 1 min rest b/w sets.
7th:
Sleep: 7p-4a
Sugar: none
Training @ 11am
5 sets @ 95%:
15 unbroken chin ups
10 burpees
25 double unders
Row 150 m
rest 5 min walking
Chins/burpees and DUs were UB for all sets. Burpees were where I made up most time on early/later sets. Pull-ups felt especially good with BF kip getting more efficient. I was doing a double kick for the kip and am starting to get more effortless with it. Rows were 34.1-35.
1. 1:45
2. 1:57
3. 1;58 rower turned off.
4. 1:48
5. 1:48
8th:
Sleep: 9:30p-5am. Yesterday was long day at gym. There at open, CF kids in afternoon & coached last CFA class in evening. Stayed at friend's house in town to avoid drive back to country. Energy feeling good today considering.
5 sets @ 100%:
5 TnG clean grip DL tough but powerful
prowler push light load for 15 sec fast!
walk rest 5 min b/t sets
Set weights as follows: 185lbs, 195lbs, 205lbs, (low back a bit tight following this prowler push), 205lbs (video), 205lbs.
+
About 45 minutes following DL/prowler, as I got caught up coaching the floor.
5 sets:
Airdyne 25 sec max effort
rest 3:35 x 4
Done and my legs felt like lead after. Blah.
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