A. OHS @ 30X0, 3-3-3, 3 min
B1. Muscle-ups, AMRAP (-1) x 3 sets, 2 min
B2. Barbell Forward Lunges @ 2010, 8/leg x 3 sets, 2 min
C. Side Lying Powell Raises @ 4010, 6-8/arm x 3 sets, 30 sec b/t arms
150,160,170 – felt good
6,4,4 – felt weak/tired
130 – good, tough
+15 lbs 7,6,6
| Sleep | 9 |
| Refreshed? | yes |
| length | 8.5 |
| Stress | 3-4 |
| Desire to Train | 6 |
| Food quality | 8 |
| Supps | pro only |
| Play | no |
| Climbing improvement | na |
| balance/rest | productive |
| Coffee intake | 2.5 cups |
Skill work 30 min: Worked 2 V5’s. Annoyingly close. Not improving really. Only climbing a couple times in the past week is showing. At least I haven’t gone backwards too much.
Power Endurance:
V1 – up and down until failure
A. 1:05; rest 2:10 x3 sets
4th round only lasted :48 seconds
This felt super weak.
ARC:
1×30 min session. Tough following skill and PE.
| Sleep | 8 |
| Refreshed? | sorta |
| length | 8 |
| Stress | 4 |
| Desire to Train | 8 |
| Food quality | 9 |
| Supps | just probiotics |
| Play | no |
| Climbing improvement | no improvement |
| balance/rest | ok |
| Coffee intake | 2 cups |
A1. Power Snatch Cluster, 1.1.1.1.1 x 4 sets, 2 min – 80% effort
A2. Close Grip Bench Press @ 41X1, 3-5 reps x 4 sets, 2 min
B1. DB Back Extensions @ 2010, 8-12 x 4 sets, 2 min
B2. Clapping Push-ups, AMRAP (-3) x 4 sets, 2 min
110# all sets
160×4 all sets
+25×12, +35×12, +40×12, +40×12
20,20,12,12
Felt pretty good today.
| Sleep | 10 |
| Refreshed? | yes |
| length | 10 |
| Stress | 3-4 |
| Desire to Train | 7-8 |
| Food quality | 9 |
| Supps | yes |
| Play | no |
| Climbing improvement | na |
| balance/rest | very productive |
| Coffee intake | 2 cups |
Traveling. Had planned to do burpee/run at home but ended up helping family.
Sunday off as well.
A1. Back Squat @ 30X1, 3-5 reps x 4 sets, 3 min
A2. Wtd Mixed Grip Chin-ups @ 20X0, 3-4 reps x 4 sets, 3 min – alt grip per set
B. OHS @ 33X1, 3-5 reps x 3 sets, 3 min
C1. DB Walking Lunges @ 2010, 8/leg x 3 sets, 2 min
C2. One Arm DB Row @ 20X0, 6-8/arm x 3 sets, 2 min
245×5 – all sets (no spotter)
75×4 pron, 75×4 sup, 75×3 pro, 75×4 sup
135×4 all sets
52#/hand all sets
60#x6/hand all sets
Lots of breathing today, too many days off this past week.
A1. Hang Power Clean, 3-3-3-3, 3 min
A2. Close Grip Bench Press @ 20X1, 6-4-2-2, 3 min
B1. Romanian Deadlift @ 30X0, 4-6 reps x 4 sets, 2 min
B2. Wtd RIng DIps @ 30X0, 4-6 reps x 4 sets, 2 min
160,170,180,190
160,180,200,210
180×6, 190×6, 190×6, 190×6
+60×5, x5, x5, x4
Worked two V5’s. Very,very close on both of them. I’m going to switch up climbing training to prioritize Power Endurance a little more this month.
Spent a good chunk of the day planning for 2012 and reviewing 2011. Very good and productive day. Needed to reset and do this very much.
Went to go climbing in the evening and got denied. Gym was closed for some boy scouts event. Lame.
A. OHS @ 20X1, 3 tough reps x 3 sets, 3 min
B1. Clean Grip DL, 1 tough rep x 3 sets, 3 min
B2. HSPU to depth, 2 tough reps x 3 sets, 3 min
C. 21, 15, 9 rep for time:
GH Raises
Toes to Bar
160 all sets, felt fine other than arms a little weak feeling
320 all sets – super easy, back good, little sore the next day
2,2,2 – 45+25 lb bumper plates stacked, deepest I’ve ever done
3:54, almost unbroken, TTB held me back slightly
| Sleep | 7 |
| Refreshed? | yes |
| length | 7.5 |
| Stress | 3 |
| Desire to Train | 7-8 |
| Food quality | 8 |
| Supps | yes |
| Play | no |
| Climbing improvement | na |
| balance/rest | good |
| Coffee intake | lots |
davidmweaver 