Ernie's workout log

[Ernie Guevara]

9-9-13
Strength
Back squats
5x5 of 275lbs
Snatch
3x3 of 145lbs

Then
Amrap in 6 minutes
10 clapping push-ups
10 kt2e
Score: 6 rds, 5 push-ups

Really thrilled about not failing on the back squats!! It means I can move up to 280lbs next week for the same reps scheme.
The snatches felt real good as well. Only failed once and it was because I didn't stay tight on the catch.

[Ernie Guevara]

9-9-13
Night session
3 rounds for time
3 snatch complex 135lb (1 power snatch, 1 hang snatch,1 ohs)
12 butterfly pull-ups
Time: 5:09

Amrap in 2 minutes
Hand release burpees
Score: 40

Amrap in 6 minutes
200 m run
10 wallballs
Score: 4 rds, 200 m run

Rest 2 minutes

Amrap in 8 minutes
250 m row
25 double unders
Score: 5 rounds, 100 m

Great lung burning session today!

[Ernie Guevara]

9-12-13
Strength deload
Back squat
4x4 of 225lb
Split jerk
4x3 of 205

Wod
42-30-18
Thrusters 75lb
21-15-9
T2b
1 rope climb between rounds
Time:9:00

[Ernie Guevara]

9-13-13
Strict press
4x4 of 115lb
Clean and jerk
4x3 of 205lb

Then
800m row
10 swings 2 pood
600 m row
20 swings
400m row
30 swings
200m row
40 swings
Time: 16:30

Quads and lungs on were on fire!! The set of 30 and 40 kb swings felt like Chinese torture.

[Ernie Guevara]

9-16-13
Strength
Back squat
3x5 with 280lb

Then
For time
50 foot handstand walk
100 dubz
50 kb swings 2pood
100 dubz
50 foot handstand walk
Time: 6:51

Nice quick shoulder/lung burner!! Messed too many times on the second set of dubz.

[Ernie Guevara]

9-16-13
Evening session
4 rounds for time
4 muscle ups
10 yd handstand walk
10 kte
Time: 7:23

Holy hell this killed my core!! Got some good handstand walk practice today. Forearms got tired from muscle ups and kte.

[Ernie Guevara]

9-17-13
Strength
Strict press
3 of 5 with 145lb
2 of 4 with 145lb

Then
2k row
100 wallballs
50 dubz
25 burpees (6" jump)
10 hspu
Time: 17:13

The row and wallballs sucked the life out of me in this wod. I'm proud of how I broke the wallballs up and used quick breaks.

[Ernie Guevara]

9-23-13
Strength
Back squat
5x5 of 280lb

Then
Amrap in 8 minutes of
10 hand release push-ups
15' rope climb
5 deadlifts 255lb
Total: 7 rds, 10 hrpu, 1 rope climb

Real happy about today's strength. I finally got all 5 sets of 5 unbroken with 280lb. Now I get to move to 285lb next week. I was hoping to get 8 rounds on the amrap but the push-ups slowed me down after round 5.

[Ernie Guevara]

9-25-13
Strength
Clean and jerk
3 of 3 with 205lbs

4 rounds for time
50 m prowler push (90lbs)
10 hand release burpees
20 alternating Russian swings 1.5p
Time: 8:45

Felt real good with the clean and jerk today. Good speed under the bar all around.
I love the prowler, takes me back to the football days!

[Ernie Guevara]

9-27-13
Got time
400 m run
20 walking lunges fat bar 130lb
15 toes to bar
10 stoh 130
15 toes to bar
20 walking lunges
400m run
Time: 7:19

Holy hell this was a lung burner. My plan was to run as fast as I could in order to make up time for the heavy lunges. This was a good strategy but backfired a bit. It was very difficult to catch/regulate my breath during the lunges after running almost full speed. I was so out of breath that I couldn't do the toes to bars unbroken, 10-5. I got the stoh unbroken,and then the second t2b 9-3-3. Second set of lunges was horrible and I dropped the bar after rep 10. Tried regulating my breath and picked it up again. Ran as fast I could on the second 400m to make up time lost on the lunges.