Kevin's Training Log

[Kevin Perry]

9/17

Worked up to one heavy set of 5
FS: 45 x 5 x 2, 95 x 5, 115 x 3, 135 x 3, 155 x 3, 185 x 5

Metcon: 21 - 15 - 9

- Thrusters 65#
- Burpees
- 8:25

Whew, burpees are the ones that suck the most but there was no shoulder pain on the thrusters and I got through them just fine. My overall goal for metcons is to now keep them under 10 min and really get that metabolic punch. All the running, pushups, situps practice should take care of everything else.

And my waiver has still not come back hopefully tomorrow then

[Kevin Perry]

9/18

Strength: 75% of 1RM Est.

Overhead Press: 45 x 5 x 2, 75 x 5, 95 x 3, 110 x 2, 125 x 3 x 3

Metcon:

"300"

-25 Pullups
-50 Deadlifts 135#
-50 Pushups
-50 Box Jumps 24"
-50 "Floor Wipers" 135#
-50 KB Cleans & Press 36#
- 25 Pullups

Time: 24:30

ok so wayyy longer than 10 min but it was fun.


Was going to do the 20 min run but it was very wet and rainy today.

[Kevin Perry]

9/19

Strength:

-Clean & Jerk: 60 x 7 singles

Metcon:

- HSPU 21 - 18 - 15 - 12 - 9 - 6 - 3
- Ring Pullups 15 - 12 - 9 - 6 - 3 - 6
Time: 9:00

20 min run later tonight and then downtown for beer, wings, and pizza.

[Kevin Perry]

9/21

Strength:

-Back Squat 1RM: 45 x 5 x 2, 135 x 5, 185 x 3, 225 x2, 275 x 1, 315 Fail, 300 Fail

-Not Happy about this, 275 felt easy, 315 felt fine on my back but getting it out of the bottom would not happen, same with 300. Had to dump the weight, feels like it was the abductors that were not capable. Pisses me off, I have never been able to push 300+. Figured hopes would be a little high though due to all the running, oh well.


Metcon:

"Diane" Scaled
-Deadlift 21-15-9 185# (est. 50% of max DL)
-HSPU 15-12-9
-Time: 6:15

Weather has absolutely sucked the past few days, have not been able to go out running due to rain.

[Kevin Perry]

9/22

Strength:

-Bench Press: 170 x 3 x 3

Metcon:

- 4 rounds
- 30 OHS (45#)
- 20 Press (45#)
- 10 Burpees

14:40

Not great but I am really tired today.

[Kevin Perry]

9/23

Hit some PR's today

O-Lifting

-SN: 40 x 3, 45 x 2, 50 x 2, 55 x 2, 60x1, 50 x 3

-C&J: 50 x 3, 55 x 3, 65 x 2, 70x2, 80 - miss

Metcon:

-15-12-9 Thrusters 98#
-12-9-6 Pullups

Time: 4:50



Ok, I think Im figuring out where to scale the metcons to keep em short. I kind of like doing this strength first, then metcon thing, keeps the workouts relatively short and still allows the running program 3 or 4 days out of the week.

- 60 KG Snatch PR that felt good and fairly easy. No misses at all on Snatch today, the Clean and Jerk felt great, thought I had enough for 80 maybe next time.

[Kevin Perry]

Rest day

- IF 17 hours

- BW 160

I like being 160, other goods news is I got offered my old job back after being let go 6 months ago, start on monday which is really nice. Still no word on the waiver.

[Kevin Perry]

9/25

Clean+FS: 95 x 5, 115 x 5, 135 x 3, 155 x 3 x 3

Bench Press: 185 x 3 x 3


Metcon:

-500m row, rest 2 min
-400m row, rest 1:30 min
-300m row, rest 1 min
-200m row, rest 30 sec
-100m row

Time: 11:00

I mixed 3 pos clean in with the FS, need to work on some things here mainly the double knee bend and the scoop and another issue I have is staying in the air too long.

It's raining again so I guess I can't run again, if it clears up i'll do the 20 min run that I have not been able to do because of the constant rain.

[Kevin Perry]

9/26

DL: 115 x 5, 155 x 5, 185 x 3, 225 x 3, 265 x 3, 315 x 3

OHP: 85 x 5, 110 x 5, 135 x 3 x 3

[Kevin Perry]

Didn't really get a full workout in today, I was so tired from very little sleep last night I had to stop, just didn't have a lot of strength. I was very busy today too, among the busy things was trying to get the waiver situation figure out and turns out my paperwork processed a long time ago but the last recruiter never told me and they somehow missed it in the system? So if someone didn't screw up I'd likely be in already. Have to check back in tomorrow to see whats going on.


So my priorities have to be pretty much endurance based obviously, I've got some goals for the APFT:

100 pushups in 2 min
100 situps in 2 min
2 mile run in 13 minutes

Those are pretty ambitious but I will work as hard as I can to get them. I'm kind of at a lost as how to really organize my training, I going to keep the running program but I'd like to work in some O-lifting and maybe a few metcons here and there, obviously it won't be at the competitive level but I want to O-lift enough to maintain strength and improve on the lifts over the long term.

So far how i've been doing it before has been going pretty well:

- Strength 1 - 2 lifts
- metcon try to keep it between 5 - 15 min
- run 3- 5 hours before or after the above

The hard part is balancing the lifts trying to figure out what reps, sets, lifts to use. The CA WOD is a no go since I guess it would be overkill, it's a pain in the ass figuring it out.