50/20 chin/dip day

2min rope
upper body dynamic stretching

20min
chin 58
dip 60

straight leg sit-ups 25lbs at arms length 4s x 10r

-bad time management skills... should of had 60 in both.

50/20 DL Day

2min rope
dynamic stretching
DL 155 x 3

DL 245 x 50 in 15:45
rep breakdown - 1,2,3,4r, 8s x 5r
slow jump rope for the remainder of the 2omin

Neck raises 25 x 4s x 12r - 60-90sec static stretches for back and hams in between

-one of those workouts were i feel shitty to begin but great after
-265 for deads next
-do 25 x 4s x 12r again for neck before moving on

Recover

JM stuff
5min walk
20min jog with a few short sprints

50/20 day 2

2min rope
dynamic stretching

supersets for 20min
chin-ups 57 total
dips 59 total

kneeling ab wheel 3s x 12r (60-90sec rest)

-its a small jump but ill be shooting for 60 in each next.
-most sets descended from 5s to 3s to 2s. will try to mix and match reps more often next time. im thinking 2s and 4s or maybe laders.
-lesson to be learned: once failing on a set retrying with the same # of reps does not work in this format
-tri delts and lats were felt fried while doing the ab wheel. switching to straight leg sit-ups or ab circuit next time

beginning 50/20

Heard good things about the Bryce's 50/20 thing. Using deadlifts on day 1 and chin/dip supersets on day 2.

2min rope
dynamic stretching
deadlift 205 x 50 in 10min (3, 8, 9, 8, 7, 5, 10)
neck curls 25lbs x 3s x 12r

-using 245 next time 205 was way too light.
-weighed in at 165 today (large breakfast).

junk

rope 10min - medium to slow pace with a few sprints and sets of double unders
ahr 158, max 175, min 95, r - 16 (166-150)

flowfit3 15min - 8 or 9 rounds
ahr 149, 162, 105, r - none (154-157)

-recovery on flowfit is interesting.

Tango 1.0 take1

Maxwell DD
2min rope
dynamic stretching

Tango 1.0 take 1
10 tripods
5/5 LCCJ (first 3 sets), 5/5 jerks (last 4)
5 body rows
7 rounds in 9 minutes
AHR 172, Max 183, Min 152, recovery 14 (181-167)

kneeling ab wheel - 4s x 10r (1-1:30 rests)

-Not going to continue with these exercise selections. I thought with Marco's success using this program I could avoid bastardizing it.

-CST Postmortem:
Hate: I hate incorporating jerks and lccj's with cattlebawls in to bodyweight circuits. Maybe its my shitty form and this odd desire i have to breath like Valery does but they take too fuckin long. I much prefer higher paced exercises. The hand switch is stupid too.
Like: I hated the tabata medball slams in a good way and will incorporate them. I think going between set time periods per circuit, tabata, then an all out do as many as you can do in this timeframe is a cool way of doing conditioning circuits.
Conclusion: I will return to using CST with BW only exercises and possibly double swings with kbs. Do not get me wrong on timed sets for LCCJs, Jerks, Cleans, Swings or Snatches. I have respect for doing these alone for a couple minutes or more. That is were they belong. For me they do not belong in integrated circuits.

Sierra 1.0 take 1

2min rope
dynamic stretching

Sierra 1.0 take 1
Tabata 6 rounds of each (20sec on 10 off), 1min rest between rounds
24kg kb cleans 8l, 8r, 8l, 8r, 8l, 8r
med ball slams 17, 16, 15, 14, 14, 12
ring pull-ups 3, 3, 2, 1, 1, 1
AHR 163, max 181, min 80, recovery 27 (161 - 134)

neck isos

-mostly seeing where I'm at. will change up reps an accelerate through rounds.
-my ring set up is too rickety to kip well. muscling through was slow and made my hr go way down. subbing in body rows on the rings next time.
-the slams were by far the most taxing. I'm considering putting them last.

Charlie 1.0 take 2

I was advised by MarcoFP to scale it back on the reps a bit and got some good results.

2min rope
dynamic stretching

Charlie 1.0 take 2
9 rounds on the minute of:
6 springing tripods
3/3 24kg kb jerks
3 push-ups
8:37, AHR 167, Max 181, Min 93, Recovery 12 (181-169)

kneeling ab wheel 3s x 10r

ended up with a little over 20 seconds rest between rounds.
breathing correctly (or how i have been taught) on the jerks is a bitch when you're in a hurry.

F-around

Maxwell daily baker's dozen

10min of rope with a several series of double unders and sprints mixed in
AHR 156, Max 174, Min 86, recover 26 (159-133)

Charlie 1.0 Take one

Decided to mess with the CST protocol modeled after MarcoFP's log found here:
http://www.irongarmx.net/phpBB2/viewtopic.php?f=3&t=193668&start=0

Charlie 1.0
7 rounds on the minute of:
10 springing tripods
3/3 24kg jerks
5 push-ups

-Max HR 178, Recovery 18 (178-160)
-Only ended up with 10-12 seconds between rounds. Not sure if this is to be expected. PM'd MarcoFP for advices on whether to scale back reps, bust my ass faster or if this is to be expected.

Weights 9/9

2min rope and dynamic stretching
power clean + 5 front squats 115, 135, 155 x 3s (1min rests)
A1. ring push-ups w/ feet on bench 12, 10 , 10 (30sec-1min rest)
A2. renegade rows 24kg kbs x 6/6, 16kg kbs x 8/8, 10/10 (30sec-1min rest)
27min

Weights 9/7

mowed the lawns for a warm up
dynamic stretching
tried dan john's favorite pressing workout with poor results. i took no rest accept changing weights perhaps i should take more.
military press 95lbs x 16, 105 x 2, 125 x nothin
did chins in the same fashion with similar results
chin-ups x 10, pull-ups x 2, wide-grip pull-ups x 0
power snatch + 3 ohs 70lbs, 80, 90, 100, 110
10lb neck wrap 3s x 12r no rest
overall time including stretching 32min

9/3 (weights 2)

rope and lower body dynamic stretching
kneeling barbell jumps 95lbs x 8s x 1r
upper body dynamic stretching
bench 45lbs, 65, 95, 115, 135, 155 x 5, 175 x 4
db press 40s x 3s 8r
chins 4s x 6r supersetted with
band pull-a-parts 3s x 8r (band looped once around each hand)
3 x (10 toe touches, 10 LHS, 30sec plank)

-jumps no prob go to 5s x 2r
-4th rep with 175 was slow. decided not to go for 5 without a spotter.
-db press, chins and pull-a-parts stick with it.
-ab circuit was way hard... attempt a 4th set next
-the workout seemed long and like a chore. i got some personal shit going on right now and am debating going to a much shorter workout... possibly devany-like

Weights 9/1 (2)

rope then dynamic stretching
fsq 45, 65, 95, 115, 135, 155, 175 x 5
walking lunge 2 16kg kbs x 3s x 8r
shrugs 115 x 4s x 8r supersetted with
rear db flyes 15s x 4s x 8r
ez-bar curls 55 x 3s x 8r supersetted with
twist yo wrist 10 x 3s x once up and down forward and reverse
bench sit-ups 25lbs x 4s x 12r
rope

-175 was hard, add a set with 185 next. read up on front squat form.
-clear to go for sets of 10 for walking lunge. watch it on these i think i stretched my groin too much on one of these today.
-shrugs and flyes go for 3s x 10r
-go for 4s x 8r on curls, stay on wrist.
-sit-ups go for 4s x 15r