Feb 26th

AM - High Muscular Endurance MAP (30/30's)

5 sets @ 90%:

30 sec Power Snatch @ 65lbs 11, 11, 10, 10, 10

30 sec Back Squats @ 65lbs 14, 14, 13, 14, 15

60 sec rest

My quads were the limiter here, definitely hit muscular fatigue. I also didn't feel like I had much "pop" in the power snatches, they felt kind of slow and required a bit more energy than normal

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5 min rest

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5 sets @ 90%:

60 sec Box Jump Burpees - 20" 15, 15, 14, 15, 15

60 sec rest

For the first time ever, burpees actually felt good. I felt like I moved well, I jumped straight up to the box and then stepped down each rep. Glad I was able to actually move and feel good here.

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5 min rest

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5 sets @ 90%:

30 sec Push Jerk @ 85lbs 11, 12, 15, 11, 12

30 sec Double Unders 49, 51, 42, 45, 47

60 sec rest

At first, I didn't do tng push jerks, I kind of paused at the shoulders each rep, then I decided to go touch and go. The 3rd set, I completed 15 reps; I was just kind of in a groove and kept going but it really took it out of me for the last two rounds, I felt pretty tired. Double unders had some trips, mostly because I was getting tired. Overall felt pretty good here. 

PM - Z1 

3 rounds - just movin:

5 min Airdyne @ 50%

20 GH Sit-ups

20 Back Extensions

20 Walking Lunges

I will complete later this afternoon/evening. 

Feb 19th

Feeling a bit sore today in my upper back and really sore in my arms (muscles right by the elbow joint). Legs feel good today, which is surprising because yesterday they were what I thought would be the most sore, my quads were cramping up on my drive home after my work out yesterday. Another Tuesday work out is done. This type of session continues to kick my ass, but it's good. I am able to do a lot of different exercises throughout the training session so it keeps things fun. I've particularly been enjoying the KB work I have been doing the past few months, today were KB front squats, other days I have remembered doing KB thrusters, front rack lunges, push press... they've all been tough but new movements are exciting. 

AM - High Muscular Endurance MAP (30/30's)

5 sets @ 90%:

30 sec Push Jerk @ 75lbs 14/14/13/12/14

30 sec rest

30 sec Airdyne efforts seemed consistent 

30 sec rest

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5 min rest

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5 sets @ 90%:

30 sec KB Front Squats @ 16kg/arm 10/10/8*/10/11

30 sec rest

30 sec Hand Release Burpees to 6" OH 9/ 8/ 9/ 9/ 8

30 sec rest

*had to set the KBs down after 6 reps due to poor positioning from the beginning 

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5 min rest

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5 sets @ 90%:

30 sec Power Clean @ 75lbs 11/ 11/ 11/ 10/ 10

30 sec rest

30 sec Box Jumps - 20" - jump down, with no rebounding (slight pause for landing) 12/13/14/14/16

30 sec rest

• Push Jerk/ Airdyne combo: Seemed to hit musclar fatigue before breathing in this one. Breathing actually felt really good on the airdyne. Shoulders/Quads were feeling fatigued by the end. 
• KB Front squat was tough! It was tough on the legs and it was tough on the upper body to hold the KB in a good position. Enjoyed these though. Hand release burpees felt decent, I was getting really tired by the end, this was tough on breathing too.
• Power Clean Box jump combo was tough. Last 2 sets of power cleans were not unbroken. Legs and breathing here. Box jumps became better throughout because I was pausing too much on top of the box too in the beginning, these felt good but were much more tiring throughout mostly because my reps kept increasing. 

PM - Z1 

3 round:

Row 1500m @ 50% - damper 1

4 x 25 unbroken Double Unders - high pace

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Ice Bath

completed, total time for the Z1= 27:44 ....  rowing was around a 2:35 pace

Feb 13th

My new hand sanitizer to keep the gross germs away! Thanks mom. 

I was sick yesterday, I took the day off to rest to get better for today but I actually felt worse throughout the day. Today I woke up feeling the same as yesterday morning, but I don't like not training so I made sure to get my work out in today. Body felt some fatigue and my head and chest are congested so breathing was more difficult than normal. This work out style last week kicked my ass. Today, the first and third couplets weren't as bas as last week's (movements, I did better with power clean to OH + double unders and back squats and box jumps overs rather than Power clean + Lateral Burpees and Muscle snatch + air squats), but today's the burpee and thruster combo killed me. The trend on what is tough for me: burpees.  

• The first couplet of power clean to OH and double unders felt good and very maintainable, quads started to get some sort of lactic feeling on the powerclean to OH on sets 4 and 5. but it was over quickly and I recovered, Double Unders were easy in this 30/30 format. 
• On the thruster/burpee my quads and breathing were both the limiter, I just felt exhausted.
• The back squat/box jump over was tough, but not as tough as the burpee/thruster. My legs were hitting muscular fatigue on the back squats and breathing was the limiter on box jump overs, good combo. 

AM - High Muscular Endurance MAP (30/30's)

5 sets @ 90%:

30 sec Power Clean and Overhead @ 65lbs 10/ 10/ 10/ 10/ 10

30 sec rest

30 sec Double Unders 56, 53, 56, 57, 59

30 sec rest

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5 min rest

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5 sets @ 90%:

30 sec Thrusters @ 55lbs 13/ 10/ 10/ 10/ 11

30 sec rest

30 sec Hand Release Burpees to 6" OH 10/ 9/ 9/ 8/ 8

30 sec rest

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5 min rest

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5 sets @ 90%:

30 sec Back Squat @ 95lbs 12/ 12/ 12/ 11/ 12

30 sec rest

30 sec Box Jump Overs - 20" 10/ 10/ 10/ 10/ 10

30 sec rest

Will complete tonight:

PM - Z1 

30 minute Airdyne @ 50%

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Ice Bath