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Old 08-31-2012, 03:18 PM   #11
Matthew Vesey
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Re: Vesey's Log

08/31/2012:

AM:
8 Intervals of 500m Row/ 1:00 Rest (Average Time: 1:36)

PM:
Warmup:
500m Row Sprint
Shoulder Mobility Circuit

BB Gymnastics:

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly): 165#

2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly): 225#


Conditioning:

5 rounds for total reps:

1 min AMRAP of:

5 Over the Box Jumps (down) 30/24″
10 KBS 32/24kg
5 Over the Box Jumps (back) 30/24″
5 Thrusters 135/95#

*Rest 1 minute after each round.

Total: 1)25 2)25 3)24 4)23 5)24
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-01-2012, 02:48 PM   #12
Matthew Vesey
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Re: Vesey's Log

09/01/2012
Warmup:
1000m Row : 3:10
20 GHD Back Extensions
20 GHD Situps
Burgener Warmup
Shoulder Mobility circuit
Snatch:1x5 @95#, 1x5 @ 115#, 1x3 @ 135#, 1x3 @ 155#

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch: 185#, 205#, 205#x (I SUCK at Snatches)

2) 3 attempts to establish a 1RM Clean and Jerk: 255#, 255#, 265#x

Strength:

EMOM for 7 minutes:

2 1 1/4 Front Squats @ 255#

Conditioning

“The Tears of a Spider Monkey”

7 rounds for time of:

20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs

Time: 14:06 (BARF!- that was HARD)
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-02-2012, 12:54 PM   #13
Matthew Vesey
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Re: Vesey's Log

09/02/2012:

Active Recovery Day:
Light Pace 5km Stretch out Row: 18:30
Mobility WOD
Core Work
Handstand Practice
Pistol Practice

Swimming/Hot Tub
Walked the Dogs
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-03-2012, 02:48 PM   #14
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Re: Vesey's Log

09/03/2012:

Warmup:
500m Row
Shoulder Mobility Drill

BB Gymnastics

20 minutes to establish a 1RM Jerk.

Only wanted to Jerk what I could clean. Got my way up to 255# and failed the jerk portion at 265 3 consecutive times. Need to get lower and stop landing straight legged. At this point it is 100% mental.

Conditioning

“Diane” Using Regional Standard.

21-15-9 of:

Deadlifts 225/155#
HSPU

For time: 3:30. This was my first time ever doing Diane, so there is a lot of room for improvement. Hoping to get it below 2:30 by this time next year.
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-04-2012, 03:42 PM   #15
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Re: Vesey's Log

09/04/2012:
Warmup:
2km Row: 6:55
Shoulder Mobility Circuit
15 Back Extensions
15 GHD Situps
15 Air Squats

BB Gymnastics:

EMOM for 5 minutes:

2 Hang Squat Cleans @ 205#


Strength:

20 minutes to establish a 1RM Back Squat.
1RM: 440# (5 Pound PR!)

Conditioning

1) 1 minute ME Burpees: 30

2) 1 attempt ME UB Muscle-Ups: 5 Strict (Can't Kip in my garage- would end up putting feet through the door)

3) Run 1600m: 5:35

Notes: Happy about a PR, happy with the Burpee Effort, unhappy with the run. I SUCK at running now. Gone are the days of being 155# and running a 4:00 mile. On the positive side, a large increase in weight/strength for a decrease in running ability is well worth it though. Should probably start working on running again though.
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-05-2012, 02:05 PM   #16
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Re: Vesey's Log

09/05/2012:

Strength

15 minutes to establish a 1RM Bench Press (Close Grip): Got to 265# then my left tricep issue came back.

15 minutes to establish a 1RM Weighted Strict Pullup: Opted out of this for today to let the arm recover. If arm is good tomorrow, I will be giving this a go.


Conditioning

Row 2k: 6:43
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-06-2012, 06:02 PM   #17
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Re: Vesey's Log

09/06/2012:
Rest/Active Recovery Day: Turned into a mini strength session by accident.
Light 5km Row: 18:15
5x10 GHD Situps
5x10 Back Extensions

Strength:
15 minutes to establish a 1RM Weighted Strict Pullup:
1x20 @ Bodyweight (Warm Up)
1x1 @ 1 Pood KB (36#)
1x1 @ 1.5 Pood KB (53#)
1x1 @ 2 Pood (72#)
1x1 @ 2.5 Pood (90#)
1x1 @ 3 Pood (108#)
1x1 @ 3.5 Pood (126#)
(Ended up doing the weighted Pullups from yesterdays programming which involved 3 seconds in deadhang followed by Pullup)


Mobility WOD
Hot Tub/Pool
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-07-2012, 02:06 PM   #18
Matthew Vesey
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Re: Vesey's Log

09/07/2012:
Warmup:
500m Row
25 Back Extensions
Deadlifts:
1x10 @155#
1x10 @275#
1x10 @315#
1x5 @355#
1x1 @455
2x1 @485

Strength:
As long as you want to establish a 1RM Deadlift.
1x1 @485
1x1 @515
1x1 @535#
1x1 @550# (Fail)
1x1 @540# (Fail)

Notes: Stuck on 535# as my 1rm. Frustrated.

Conditioning:
25 lunges
20 pullups
50 box jumps at 20" box
20 double unders
25 rings dips
20 knees to elbows
30 kettlebell swings with 2pood kb
30 situps
20 hang squat cleans with 35# kettebells
25 back extensions
30 wall ball
3 rope climbs @ 15ft

Time: 9:20
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-08-2012, 09:24 AM   #19
Matthew Vesey
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Re: Vesey's Log

09/08/2012:
Today was supposed to be 1RM Snatch and 1RM C&J followed by Cindy but my brother is getting Married and I had no time to do it. I switched Tomorrow's A.R Day to today and did 3km Row Sprint upon Waking Followed by 2x Intervals of Row 1000 Meters + 60 Situps.

Tomorrow will be Snatch/C&J and Cindy!
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-09-2012, 04:51 PM   #20
Matthew Vesey
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Re: Vesey's Log

09/09/2012:
Notes: A little hungover from wedding, today will be interesting!
Warmup:
2km Row
Shoulder Mobility Circuit


BB Gymnastics:

1) 20 minutes to establish a 1RM Snatch.
185#x 5, 3x205 (Fail). Complete Crap today

2) 20 minutes to establish a 1RM Clean & Jerk.
285x1 Power Clean + Jerk (Fail on Jerk)
275x1 Power Clean + Jerk (Fail on Jerk)
255x5 Power Clean+ Jerk

Conditioning:

“Cindy”

20 minute AMRAP of:
5 Pullups
10 Pushups (hand release)
15 Air Squats

Total:22 Rounds + 5 Pullups
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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