Back in Action

Hello all you good looking people :-) yes it has been a while since my last post. I have been keeping myself very busy getting my School of Fitness off the ground; "ACTION Conditioning" is almost opperational!
I have taken about 3-4weeks off training and am ready to hit up Phase 1 of my newly tailored conditioning program!

Here is a video of some of my day 1 training.

If you have questions please feel free to post them or send me a personal email.
actionconditioning@gmail.com

That was heavy today!

Today felt heavy....I mean every thing I did today felt heavy...other than GHD Sit-ups so that is a positive:-)




WOD
Complete as many rounds in 10min


1 Power Clean 155lbs
2 Front Squats 155lbs
3 Push Press 155lbs
15 GHD Sit-ups
ROUNDS = 5





I blew through the first two rounds then started to hit a wall in the Push Press. Round three I did two Push Press then could not lock out the last rep, I had to drop the bar take a breath and then Power Clean and Push Press the final rep. This was the case for the remainder of the workout. So I really did 12 Power Cleans in total! I am positive about this workout because I have never really been strong at anything overhead and I am glad I stuck it out!

UNBROKEN

Complete 6 Rounds, Each for individual time, then add times.
*Every exercise my be done UNBROKEN: Rest 2min b/t sets
15 Pull-ups
20 Push-ups
25 Sit-ups
30 Squats
1.) 1:52
2.) 1:52
3.) 1:52
4.) 1:54
5.) 1:54
6.) 1:53
Total Time = 11:17

Every thing was fast moving, but the sit-ups! They slowed me down.

Kat and Action Training at home

A.) Power Clean
1-1-1-1-1;rest 120sec
Loads = -185-190-195-200-205
+
B1.) High Bar Back Squat
3-3-3-3;Tempo 31x1;rest 120sec
Loads = 190-195-200-205
B2.) Weighted Pull-ups
2-2-1-1; rest 90sec
Loads = 75-85-112f-112f

Home Training

Here is a small video of my conditioning from two days ago.

+
Yesterday's training: AMRAPS unless reps allotted (e.g. X 30reps)
A.)P-Bar Push-ups x 30reps; rest 60sec
B.)Super Wide Pull-ups AMRAP = 13reps; rest 90sec
C.)Bench Press AMRAP 135# = 20reps; rest 90sec
D.)K2E X 20reps unbroken; rest 120sec
C.)Bench Press AMRAP 135# = 17reps; rest 90sec
E.)Close Grip AMRAP Pull-ups = 15reps; rest 90sec
F.)Decline Push-ups AMRAP = 20reps; rest 90sec
G.)Bent Over Row AMRAP 135# = 12reps; rest 90sec
C.)Bench Press 135# = 15reps; rest 90sec
D.)K2E X 20reps unbroken; rest 90sec
A.)Diamond Push-ups X 30reps; rest 90sec
D.)K2E X 20reps unbroken
+
10min Handstand Push-up practice
+
Tabata Rows X 4 rounds for calories
11 / 10 / 9 / 9 cals

More Homework :-)

Two of my favorite exercises (insert tongue sticking out in a barfing fashion here) :-P

I took my medicine and did my homework!

Complete for time

40 HSPU (time cap 5min)
40 Front Squats (155#) (take from floor)

TIME = 11:27

I can't even type right now!

HSPU are getting better. Did all strict, it was really nice only going to an abmat :-)

As time went on my front squats got better. The first couple sets were in 3's and 2's because my arms were toast!

Sectional WOD

Complete 2 Rounds for time

500m Row
15 OHS (95#)
500m Row
15 Toes To Bar

TIME = 12:18

Not bad, I will take it with a smile on my face; Thank You :-)
Could have pushed the rows a tiny bit more, but I did not want to break up the OHS. Toes to Bar 1st round sets of 10/5 and 2nd round sets of 5/3/2/2/3.