for time (will post video):

50 double unders
10 burpees
40 du
10 brp
30 du
10 brp
20 du
10 brp
10 du
10 brp
Very fun, very few trips. Just under 5 min.... would have been quicker with shorter rope. Just replaced buddy lee rope with new longer one. Will shorten it up. In anycase, burpees felt good.

yesterday: row 6k

daily report

• mind: GET DIET TOGETHER.
• body: SORE.
• spirit: classes have been excellent. descartes, spinoza, freud, livy have expanded my perceptions.
• mfs: 7/8/8

Update

It's been awhile... I have been training but have not been active on here. I am going to make an effort now to update everyday regardless of whether I have trained or not. Perhaps that will include now and then a stream of consciousness "whats-on-my-mind" which will probably not spark any interest in what one would come to see on a training log, but will keep me consistent in my postings. In any case, here is the training done since the previous post:

for time:
50 hspu
50 pull ups
50 box jumps -- 30"
50 ghd sit ups
50 burpees
~20 min

row 1 min @ 95
rest 2 min
row 2 min @ 90
rest 2 min
row 3 min @ 85
rest 2 min
row 4 min @ 80


42 db snatch - 65#
21 hspu
84 squats
30 db snatch - 70#
15 hspu
56 squats
18 db snatch - 75#
9 hspu
28 squats

a1. front squat @ 30x0; 3 x 6; rest 15 sec
a2. amrap covp chin ups
for loads: 185, 195, 205, 215, 225, 235
for reps: 25, 22, 20, 18, 15, 15, 15

a1. bench press @ 20x2; 5x5; rest 10 sec
a2. kbs russian x 15; rest 10 sec
a3. row 1 min all out - rest 5 min x 5

50 wall balls - 20#
run 400
35 wb
run 800
20 wb
run 1200
for time ~15 min

a1. powerclean x 7; rest 2 min
a2. cgbp x 3 x 7; rest 2 min
b. 80 ghd sit ups (not for time)

row 5k for time
18:36

a1. back squat x 3; rest 2 min
a2. weighted chin up x 3 x 7; rest 2 min

TODAY: 

amrap 20 min
run 400m
amrap chin ups - covp
for reps: 30, 20, 20, 20, 15, 15

daily report

1. mind- need to be more consistent with diet.
2. body- a little sore; weak squats. a function of diet, i think.
3. spirit- potential in classes; need to find energy.
4. mfs- 8/4/6

Tuesday/Wednesday

Tuesday:

60 min to max in following complex

3 clean grip DL
3 power clean
3 hang squat clean
3 push press
3 thruster
(95,115,135,155,155,165(f), 165(f))

Wednesday:
50 HSPU
50 strict pull ups
50 box jumps (30")
50 glute ham situps
50 burpees
for time: 15 min

daily report

• body: sore. 1-10;6
• mind: feelin good feelin great
• spirit: studying descartes Cogito. good stuff.
• m/f/s: 3/4/3

good weekend

Thursday:

Warm up
Clean and jerk - work to heavy single
For load: 225

500 m row @ 90%
rest 2 min x 5

Today: weekend make-up
OPT BEING SAT/SUN

hb back squat - 30X0
5,4,3,2,1 w/ low rest
for load: 185

3 push press (moderate)
rest 45 sec
10 covp pull ups
rest 60 sec x 8

row 500m
+
6 rft
10 kbs - 2 pood
10 burpees
+
row 500m

daily report

• mind: good
• body: a little sore, good. beta alanine is good stuff for training. notice a definite difference in fatigue/lactic acid build up.
• spirit: classes going well; getting caught up on reading.
• m/f/s: 3/3/3

Few days ago:

1. Power clean - build to max

for load: 245

+

TnG squat clean - EMOM 8 min

for load: 155

Two days ago:

A1: Push Press @ 12X1; 5 x 6; rest 30 sec

A2: AMRAP strict unweighted throat to bar Chin Ups @ 1111 x 6; rest 3 min

for load: 185, 185, 185, 195, 205, 205

for reps: 7, 6, 6, 5, 4, 4

B: OH Walking Lunges -- 95# barbell -- 20 steps; rest 1 min x 5

Today: 

A. Power snatch to a max

for load: 165

B. For time:

75 reps - power snatch - 75#

(~9 min.. mostly grip issues)

Daily report

Mind: Getting there

Body: Sore. Very sore, especially legs. 1-10; 7

Soul: Glad to be back in Collegeville.