131231

Row: Repeat 1k, recover 2:30 until form/pace deteriorates

1. 3:35.5, 1:47.7/500m
2. 3:34.6, 1:47.3/500m
3. 3:34.3, 1:47.1/500m
4. 3:41.1, 1:50.5/500m

Total: 14:25.5, 1:48.1/500m

Then:
Ring dip volume programming. Reps on the minute for 20 minutes:
6+6+6+6+6+6+6+5+5+5+5+4+4+4+5+4+5+4+4+5

Total: 101

120212: 120 (started at 6 and held)
120204: 105 (started at 6 and dropped off)
110821: 110 (started at 7 and dropped off)
110810: 120 (started at 6 and held)

Warm-up 10 minute row: 2416m, 2:04.1/500m
Cool-down 10 minute row: 2327m, 2:08.9/500m

131230

MONDAY 131230

15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up

Time: 21:19.
Single digits in garage. Couldn't feel my thumbs on hook grip.

Warm-up 10 minute row: 2310 2:09.8/500m
Cool-down 10 minute row: 2287 2:11.1500m

131228

deadlift:
5 × 140, 5 × 175, 3 × 210, 5 × 225, 5 × 260, 5+ × 295 (13)
10 × 190, 10 × 190, 10 × 190, 10 × 190, 10 × 190

Wendler 5/3/1 Logbook

then:
21-15-9
95 Pound overhead squat
Burpee

Time: 8:27

Warm-up 10 minute row: 2317 2:09.4/500m
Cool-down 10 minute row: 2318 2:09.4/500m

131227

4 rounds
24 Box Jumps (30/24)
24 KBS
24 Back Squats (135/95)

Scaled to 3 rounds.  Time: 23:36 (5:31, 8:03, 10:00)

Warm-up 10 minute row: 2323, 2:09.1/500m
Cool-down 10 minute row: 2216 2:15.3/500m

131226

Bike on trainer: 1 hour with rolling hills.

131224

Row: 8 x 20:10, use meters or watts

104+106+107+105+103+99+102+101=825m, 1:36.9/500m

131017: 109+109+103+99+97+95+96+92=802m, 1:39.7/500m
130503:113+112+105+103+101+101+100+100=835m, 1:35.8/500m

then:
Push-up volume programming. Reps on the minute for 20 minutes:
12+12+12+12+12+12+12+10+10+8+8+8+8+8+8+8+8+8+8+8

Total: 192

130222: 240
120228: 210
120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 10 minute row: 2341, 2:08.1/500m
Cool-down 10 minute row: 2275 2:11.8/500m

131223

press:
5 × 60, 5 × 70, 3 × 95, 5 × 95, 5 × 105, 5+ × 120 (13)
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80

Wendler 5/3/1 Logbook

then:
Complete the following for time:
30 American kettlebell swings (M:53#/W:35#)
30 pull-ups
20 American kettlebell swings
20 pull-ups
10 American kettlebell swings
10 pull-ups

Time: 7:58

Warm-up 10 minute row: 2514 1:59.3/500m
Cool-down 10 minute row: 2246, 2:13.5/500m

131221

deadlift:
5 × 135, 5 × 170, 5 × 205
10 × 190, 10 × 190, 10 × 190, 10 × 190, 10 × 190

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2358 2:07.2/500m
Cool-down 10 minute row: 2354, 2:07.4/500m

131220

Row 5k: 20:51.2 2:05.1/500m

military press
5 × 55, 5 × 70, 5 × 85

10 × 75, 10 × 75, 10 × 75, 10 × 75, 10 × 75

Wendler 5/3/1 Logbook

Row 5k: 21:34.3 2:09.4/500m

131219

bench press:
5 × 90, 5 × 110, 5 × 130

10 × 120, 10 × 120, 10 × 120, 10 × 120

Wendler 5/3/1 Logbook

then:
Row 45:00.0. 11012m, 2:02.5/500m

131218

Row 45:00.0. 10726m, 2:05.8/500m

131217

Row 45:00.0. 10693m, 2:06.2/500m

131216

squat:
5 × 110, 5 × 140, 5 × 165
10 × 155, 10 × 155, 10 × 155, 10 × 155, 10 × 155

Wendler 5/3/1 Logbook

Then:

Row 45:00.0. 10908m, 2:03.7/500m

131215

Row 60:00.0. 14112m, 2:07.5/500m

131214

Row 30:00.0. 7125m, 2:06.3/500m

Then:
deadlift::
5 × 135, 5 × 170, 3 × 205, 5 × 255, 3 × 290, 1+ × 325 (10)
10 × 190, 10 × 190, 10 × 190, 10 × 190, 10 × 190

Wendler 5/3/1 Logbook

Then:
Row 30:00.0. 7107m, 2:06.6/500m

131212

press:
5 × 55, 5 × 70, 3 × 85, 5 × 105, 3 × 115, 1+ × 130 (10)
10 × 75, 10 × 75, 10 × 75, 10 × 75, 10 × 75

Wendler 5/3/1 Logbook

Warm up: 10:05.0 row. 2562m, 1:58.0/500m
Cool-down 20 minute row: 4819m, 2:04.5/500m

131211

Row 7k. 29:13.6, 2:05.2/500m

131210

Row 7k. 29:26.8, 2:06.2/500m

131210

bench press:
5 × 90, 5 × 110, 3 × 130, 5 × 165, 3 × 185, 1+ × 210 (8)
10 × 120, 10 × 120, 10 × 120, 10 × 120, 10 × 120

Wendler 5/3/1 Logbook

Then:
Row 3500m. 14:24., 2:03.4/500m

131209

squat:
5 × 110, 5 × 140, 3 × 165, 5 × 210, 3 × 235, 1+ × 265 (10)
10 × 155, 10 × 155, 10 × 155, 10 × 155, 10 × 155

Wendler 5/3/1 Logbook

Then:
Row 7k. 29:22.7, 2:05.9/500m

131207

deadlift:
5 × 135, 5 × 170, 3 × 205, 3 × 240, 3 × 270, 3+ × 305 (12)
10 × 190, 10 × 190, 10 × 190, 10 × 190, 10 × 190

Wendler 5/3/1 Logbook

Warm-up 15 minute row: 3544, 2:06.9/500m
Cool-down 15 minute row: 2540, 2:07.1/500m

131206

press:
5 × 55, 5 × 70, 3 × 85, 3 × 95, 3 × 110, 3+ × 125 (11)
10 × 75, 10 × 75, 10 × 75, 10 × 75, 10 × 75

Wendler 5/3/1 Logbook

Then:
Row 20:00.0. 4804m, 2:04.9/500m

Warm-up 10 minute row: 2434, 2:03.2/500m

131205

Row: 45:00.0, 10,515m, 2:08.3/500m

131204

Row: 1:00:00.0, 14,661m, 2:02.7/500m

131203

bench press:
5 × 90, 5 × 110, 3 × 130, 3 × 155, 3 × 175, 3+ × 195 (11)
10 × 120, 10 × 120, 10 × 120, 10 × 120, 10 × 120

Wendler 5/3/1 Logbook

Then:
Row 30:00.0. 7242m, 2:04.2/500m

131202

squat:
5 × 110, 5 × 140, 3 × 165, 3 × 195, 3 × 220, 3+ × 250 (12)
10 × 155, 10 × 155, 10 × 155, 10 × 155, 10 × 155

Wendler 5/3/1 Logbook

Then:
Row 30:00.0. 7085m, 2:07.0/500m