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Tag Archives: Ten.Ten.Ten

NOTE: weeks 1-5 of summer 2014 cycle. Focus on GPP.
full programming, as usual, is in excel sheet

6/16/14
Week 1 – day 1 = meh
NOTE: feeling effects of drinking last Saturday (6/14). This workout was awful
Cut volume/metcon in 1/2 due to shittasticness

6/17/14
Week 1 – day 2 = done

6/19/14
Week 1 – day 4 = done
Mecon times:
2:13, 2:17, 2:22, 2:21, 2:28

6/20/14
TRACK DAY
Week 1 – day 5 = done
1 mi ~ 7:30
.75 mi ~ 4:30
.5 mi ~ 3:10, 3:40
Tabata’s sucked

6/20/14
Week 1 – day 6 = done …. ?
* fell off a bit on the last metcon (reg 14.3). Perhaps a tad much volume this week (?)
Capacity test = 75/60/21/14 = 170

Week 1 notes:
Overall, feel pretty good. Day 1 sucked (due to last weekend). Rest of the week felt pretty good. Lots of lactic acid build-up in the tabatas, but able to recover comfortably. Feeling tired but okay at the end of the week.

6/23/14
Week 2 – day 1 = done… felt good

6/24/14
Week 2 – day 2 = done

6/26/14
Week 2 – day 4 = done
* squats: only 7 sets, not 10

6/27/14
Week 2 – day 5 … meh
* felt like shit but did it

6/29/14
Week 2 – day 6 = done

6/30/14
Week 3 – day 1 = done
* “10-10-10” = 40:59

7/1/14
Week 3 – day 2 = done
* only 2 rounds of skill work due to time
* scaled metcon (slightly) –recovery from Monday

7/3/14
Week 3 – day 4
*metcon = 9:48
squats: 7 sets–had to leave due to time

7/4/14
Week 3 – day 5 = “Murph” = done
Murph = 38:10 (PR)
* first 1/2 in 25# vest

7/7/14
Week 4 – day 1 = done

7/8/14
Week 4 – day 2 = done
** legs felt weak on the squats — only sets of 7/5/3

7/10/14
Week 4 – Day 4 = done
* 8 sets of squats (not 10) @ 275#, not 315#
* over training?
Metcon= Nate Modified
3 bent over rows (135#)
4 HSPU
8 high pulls from high hang (sub KBS) 75#
= 17 rounds (I think… lost count, could have been 16 rounds)

7/11/14
Week 4 – day 5 = done
* more speed drills, no tabatas

7/13/14
Week 4 – day 6 = done
* Metcon ~11 min

7/14/14
Week 5 – day 1 = done

7/15/14
Week 5 – day 2 = done

7/17/14
Week 5 – day 4 = done
* metcon = “2007”
= 12:23

7/19/14
Week 5 – day 6 = done
* Squat test = 385# (20# PR), 390#-Fail
*note: knee was bothering me when snatching. Decided to sub the metcon for 500m rowing repeats. Save to train Monday
Row 500 m (rest 3 min b/w) = 1:45, 1:48, 1:49, 1:49, 1:51

* Metcon SCORE: INCOMPLETE
A1: A2: A3: A4:
* compare to 1/18/14, 2/23/14, 5/3/14

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12/12/10
“Elizabeth” = 14:51
-Probably could have been quicker; first ever Elizabeth and was conservative.

12/13/10
4 min – find 1RM Press = 150# (HSPUs last night)
rest 1 min
1 min swings (1pood) = 30
rest 1 min
1 min swings (1pood) = 30
rest 1 min
Tabata box jumps (30″) = 7-10
rest 1 min
25 pullups / 25 dips

12/14/10
“Ten. Ten. Ten” (8 rounds) = 29:51
snatch balance: 5×3 @95#

12/16/10
squat: 5,4,4,3,3,2
225-275-275-295-295-295
DL: 3,3,3,2
275-285-295-305

10/18/10
20 min AMRAP
10 OH lunges (45#)
10 burpies
run .1 mi = 11 rounds, 2 burpies
… 5×5 DL (225#)

10/19/10
row 2 k, then
find max in bar complex:
1 hang clean
1 hang squat clean
1 front squat = 185# (possibly could have gone higher-wrists)
stretching

10/20/10
“Ten. Ten. Ten.”
10 rounds of:
10 pullups
10 pushups
10 situps
10 squats
10 double unders
10 swings (35#)
10 box jumps
10 walking lunges
10 KTE
10 back ext = 34:20 (too much walking b/w far away stations)

10/21/10
row warm up
skill work (double unders)

10/22/10
squats: 225#- 4×5, 245# 1×5
Bench press: 135#-6×5
(first time benching in >1year)

10/24/10
soccer game