12-30-13
A. Power Clean; Build to a Max
Warm up to 225lbs; 2 x 235lbs; 245lbs; 255lbs; (F) 265lbs - I don't know whats up here. I just couldn't catch 265. I felt great this morning, slept well last night, rested, ate and read all day on Sunday. I just mentally fell off at 255lbs, the weight moved easily but mental side was not there.
B. Jerk; Build to a Max
Warm Up to 225lbs; 2 @ 245lbs; 2 @ 255lbs; (F) @ 265lbs several times. This was mental again. I called it quits, its not worth trying to force it. I might go back to this later, maybe lighter weight and technique work.
+
Crossfit Open Workout 13.4
90 - The movements felt good, the weight moved smooth and quick. It was just the drive that wasn't there today. I just felt bla all day. There are some outside stressors in my personal life that are on my mind. I get into my head a lot and this is just where I was at today. This will pass I'm sure of, it is not for me to resolve, this is in The Lords hands. I know that this was just one day of training and I'll be back at it in no time. It is what it is, I'm not disappointed this is just apart of life.
12-31-13
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
x 30
270 Avg Watt; 584 Cal - This felt good this morning. I was keeping the 85% around 400W, the 50% was around 150W. Felt good to get my heart rate up and just have some time to myself.
Tuesday, December 31, 2013
Saturday, December 28, 2013
12-27-13
12-27-13
A. Dead Lift; Built to a Tough Single
Warm up to 275lbs; 2 x 1 @ 305lbs; 2 x 1 @ 315lbs; 345lbs; 365lbs; 385lbs; 395lbs; 415lbs;
(F) @ 425lbs - 415 was slow but it felt pretty good today. I feel like I could have got 425 and it would have been a new PR but I felt my hips and torso start to rotate to the right just below my knees so I called it here. I feel like my DL is slowly improving, and I'm stoked to see that. On another note I figured out that my knees were to high on the pad when I was doing GH raises, I can do them correctly now. I haven't done them weighted, but unweighted feels pretty good.
+
CrossFit Open Workout 13.2
8+17 - This didn't feel so good today. I did it about 10 min after my DL. My legs just felt tired, box jumps were the limiting factor. I started off with jumps then moved to half and half with step ups, then all step ups. This was still way worse than when I actually did it in the open.
12-28-13
Row 60 min for Max Cal
1051 cal - Got up a 5 this morning - ate, drank alot of coffee, had a good quiet time and meditation then got to the gym early. I wanted to get this row done with out the distractions of a busy gym. My good friend and training partner Habib came in and rowed 6K for his AM session with me. Not alot of talking just listened to music and rowed. I had no idea what a good pace to keep would be so I just tried to keep it above a 1000 cal/hr. This felt better than I was expecting, it was nice to get some time to be quiet and think. It was a good start to my day.
A. Dead Lift; Built to a Tough Single
Warm up to 275lbs; 2 x 1 @ 305lbs; 2 x 1 @ 315lbs; 345lbs; 365lbs; 385lbs; 395lbs; 415lbs;
(F) @ 425lbs - 415 was slow but it felt pretty good today. I feel like I could have got 425 and it would have been a new PR but I felt my hips and torso start to rotate to the right just below my knees so I called it here. I feel like my DL is slowly improving, and I'm stoked to see that. On another note I figured out that my knees were to high on the pad when I was doing GH raises, I can do them correctly now. I haven't done them weighted, but unweighted feels pretty good.
+
CrossFit Open Workout 13.2
8+17 - This didn't feel so good today. I did it about 10 min after my DL. My legs just felt tired, box jumps were the limiting factor. I started off with jumps then moved to half and half with step ups, then all step ups. This was still way worse than when I actually did it in the open.
12-28-13
Row 60 min for Max Cal
1051 cal - Got up a 5 this morning - ate, drank alot of coffee, had a good quiet time and meditation then got to the gym early. I wanted to get this row done with out the distractions of a busy gym. My good friend and training partner Habib came in and rowed 6K for his AM session with me. Not alot of talking just listened to music and rowed. I had no idea what a good pace to keep would be so I just tried to keep it above a 1000 cal/hr. This felt better than I was expecting, it was nice to get some time to be quiet and think. It was a good start to my day.
Tuesday, December 24, 2013
12-23-13
12-23-13
A. Power Snatch; 2,2,1,1; Rest 3 min
Warm up to 155lbs; 2 @ 165lbs; 2 @ 175lbs; 2 @ 185lbs; 2 @ 195lbs; 100lbs; 205lbs;
(F) @ 210 - These felt pretty good today.
B. Back Squat; 5,4,3,2,1; Rest 3 min
5 @ 225lbs; 5 @ 255lbs; 5 @ 275lbs; 5 @ 305lbs; 4 @ 325lbs; 3 @ 345lbs; 2 @ 355lbs (F) on the second rep; 1 @ 360lbs - These felt good today, hip and knee mechanics were good. Just stalled out on the second rep of 355.
C. AMRAP Unbroken Thrusters @ 95lbs
32 - I was not happy with this number, It was totally mental. I really didn't even think about dropping the bar, By that point I was doing sets of three and then taking breaths. Before I knew it I had dropped the bar. Pretty disappointing.
12-24-13
A. 30 Muscle Ups for Time
4:31 - Not my best time by a good bit. It took a while to warm up this morning. I woke up feeling groggy this morning, and the gym was packed with folks dropping in and doing their own workouts before our scheduled classes. I felt a bit under prepared and rushed.
B. 50 Strict HSPU for Time
5:11 - My shoulders weren't feeling it, I had to break into sets of 2 for the last 18. I was still not feeling 100% at this point, I had pressure in my head when I was upside down.
+
12 Min AMRAP
12 Box Jumps @ 24''
12 C2B Pull-Ups
12 Ring Dips
5+32 - This was slow, the limiter was the ring dips. My right anterior deltoid was giving me pains. I feel like I'm complaining a lot about today, but I just felt a bit under the weather. I wanted to get the work in though, I just wanted to give it a better effort. Having some rest will do some good and I'm already to get back at it on Fri.
A. Power Snatch; 2,2,1,1; Rest 3 min
Warm up to 155lbs; 2 @ 165lbs; 2 @ 175lbs; 2 @ 185lbs; 2 @ 195lbs; 100lbs; 205lbs;
(F) @ 210 - These felt pretty good today.
B. Back Squat; 5,4,3,2,1; Rest 3 min
5 @ 225lbs; 5 @ 255lbs; 5 @ 275lbs; 5 @ 305lbs; 4 @ 325lbs; 3 @ 345lbs; 2 @ 355lbs (F) on the second rep; 1 @ 360lbs - These felt good today, hip and knee mechanics were good. Just stalled out on the second rep of 355.
C. AMRAP Unbroken Thrusters @ 95lbs
32 - I was not happy with this number, It was totally mental. I really didn't even think about dropping the bar, By that point I was doing sets of three and then taking breaths. Before I knew it I had dropped the bar. Pretty disappointing.
12-24-13
A. 30 Muscle Ups for Time
4:31 - Not my best time by a good bit. It took a while to warm up this morning. I woke up feeling groggy this morning, and the gym was packed with folks dropping in and doing their own workouts before our scheduled classes. I felt a bit under prepared and rushed.
B. 50 Strict HSPU for Time
5:11 - My shoulders weren't feeling it, I had to break into sets of 2 for the last 18. I was still not feeling 100% at this point, I had pressure in my head when I was upside down.
+
12 Min AMRAP
12 Box Jumps @ 24''
12 C2B Pull-Ups
12 Ring Dips
5+32 - This was slow, the limiter was the ring dips. My right anterior deltoid was giving me pains. I feel like I'm complaining a lot about today, but I just felt a bit under the weather. I wanted to get the work in though, I just wanted to give it a better effort. Having some rest will do some good and I'm already to get back at it on Fri.
Saturday, December 21, 2013
12-20-13
12-20-13
A.M.
A. Squat Snatch; Build to a Max
Warm up to 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; (F) @ 235lbs - I was so close to 235lbs. 225 felt great! Clean, smooth, and quick the catch felt great. I was stoked. I tried 235 I caught it once real clean and lost it behind me. The pulls on the other attempts felt great, the bar was moving great. I'm sure that I attempted it more than I should have but it was so close, prob 8-10 attempts. I know that its coming soon.
B. 20 Squat Snatch for Time @ 77% 1RM
6:25 - This didn't feel that great, I did it pretty quick after the max snatch and my CNS was pretty taxed I could feel it. I clipped myself in the cock on one of the reps. It took me out for a few seconds. ha. Also my right knee was feeling a bit achy after words, kinda a dull pain. My knees never got in a bad position, I think it could have just been hitting the bottom of my squat hard. I'm going to let it rest for little bit before I squat.
C. Back Squat 3 x 3; Rest 3 min
225lbs; 255lbs; 275lbs; 295lbs; 315lbs - these felt good, no knee pain. I was cautious though. My ass is still kinda sore from Wed so I kept the weight fairly light.
P.M.
50-4-0-30-20-10
Thrusters @ 45lbs
Double Unders
10:36 - This caught my shoulders on fire, I tried to focus on staying at a consistent pace and not burning out. I never put the bar down on any of the thrusters. The DUs felt pretty good here as well. After finishing I thought that I could have pushed it a bit harder though.
12-21-13
A. Split Jerk; Build to a tough Single
Warm up to 225lbs; 245lbs; 255lbs; 265lbs; 275lbs - My shoulders werent feeling sore or fatigued last night or this morning but when I started warming up SJ I could quickly tell how taxed they were from yesterday. I realized that I over taxed my CNS yesterday trying to hit 235 so many times. I missed 275 3 times then got it. I called it here.
B. Push Jerk; 5 x 5; Rest 2 min
135lbs; 155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs - shoulders and hips were just loosing the push on the 4th and 5 reps. I was wanting to hit 225 but I'm okay with today.
C1. Weighted Pull-Ups; 2-3 x 5; Rest 10 sec
3 @ 53lbs; 2 x 3 @ 58lbs; 2 x 2 @ 63lbs - These felt pretty good
C2. AMRAP Unbroken Muscle -Ups x 5; Rest 3 min
8; 5; 6; 4; 4 - These didn't feel that great today, I lost it in my shoulders on the turnover into the dip. I got a pretty big blood blister under callous yesterday, and it split open this morning. So I used gymnastic leather grips for the weighted pull-ups and MUs. I've never used these on MUs, the turnover was not as smooth as without, It kinda caught a bit.
P.M.
3-6-9-12-15-12-9-6-3
burpee
C2B Pull-Ups
9:42 - Burpees felt good, breathing was under control and moved smoothly throough them. The C2B were the limiter here. I had to break them up into sets of 3 and 4 on the set of 15 through out the end. The last set of 3 were singles, I just wanted to get them done and I didn't want to rest. Today wasn't exactly what I wanted but it is what it is. I had a good time, we had a few folks in the gym from out of town for the holidays and we had a good day.
A.M.
A. Squat Snatch; Build to a Max
Warm up to 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; (F) @ 235lbs - I was so close to 235lbs. 225 felt great! Clean, smooth, and quick the catch felt great. I was stoked. I tried 235 I caught it once real clean and lost it behind me. The pulls on the other attempts felt great, the bar was moving great. I'm sure that I attempted it more than I should have but it was so close, prob 8-10 attempts. I know that its coming soon.
B. 20 Squat Snatch for Time @ 77% 1RM
6:25 - This didn't feel that great, I did it pretty quick after the max snatch and my CNS was pretty taxed I could feel it. I clipped myself in the cock on one of the reps. It took me out for a few seconds. ha. Also my right knee was feeling a bit achy after words, kinda a dull pain. My knees never got in a bad position, I think it could have just been hitting the bottom of my squat hard. I'm going to let it rest for little bit before I squat.
C. Back Squat 3 x 3; Rest 3 min
225lbs; 255lbs; 275lbs; 295lbs; 315lbs - these felt good, no knee pain. I was cautious though. My ass is still kinda sore from Wed so I kept the weight fairly light.
P.M.
50-4-0-30-20-10
Thrusters @ 45lbs
Double Unders
10:36 - This caught my shoulders on fire, I tried to focus on staying at a consistent pace and not burning out. I never put the bar down on any of the thrusters. The DUs felt pretty good here as well. After finishing I thought that I could have pushed it a bit harder though.
12-21-13
A. Split Jerk; Build to a tough Single
Warm up to 225lbs; 245lbs; 255lbs; 265lbs; 275lbs - My shoulders werent feeling sore or fatigued last night or this morning but when I started warming up SJ I could quickly tell how taxed they were from yesterday. I realized that I over taxed my CNS yesterday trying to hit 235 so many times. I missed 275 3 times then got it. I called it here.
B. Push Jerk; 5 x 5; Rest 2 min
135lbs; 155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs - shoulders and hips were just loosing the push on the 4th and 5 reps. I was wanting to hit 225 but I'm okay with today.
C1. Weighted Pull-Ups; 2-3 x 5; Rest 10 sec
3 @ 53lbs; 2 x 3 @ 58lbs; 2 x 2 @ 63lbs - These felt pretty good
C2. AMRAP Unbroken Muscle -Ups x 5; Rest 3 min
8; 5; 6; 4; 4 - These didn't feel that great today, I lost it in my shoulders on the turnover into the dip. I got a pretty big blood blister under callous yesterday, and it split open this morning. So I used gymnastic leather grips for the weighted pull-ups and MUs. I've never used these on MUs, the turnover was not as smooth as without, It kinda caught a bit.
P.M.
3-6-9-12-15-12-9-6-3
burpee
C2B Pull-Ups
9:42 - Burpees felt good, breathing was under control and moved smoothly throough them. The C2B were the limiter here. I had to break them up into sets of 3 and 4 on the set of 15 through out the end. The last set of 3 were singles, I just wanted to get them done and I didn't want to rest. Today wasn't exactly what I wanted but it is what it is. I had a good time, we had a few folks in the gym from out of town for the holidays and we had a good day.
Wednesday, December 18, 2013
12-16-13
12-16-13
A.M.
A. Power Snatch Clusters 1.1.1 x 3; Rest 30 sec/ 2 min
175lbs; 185lbs; 195lbs; 200lbs - I had a solid warm up and jumped right in. 200 was tough I failed on the 2nd rep, just missed it forward slightly but hit the next 2. These felt good.
B. DeadLift 5,4,3,2,1; Rest 3 min
5 @ 365lbs; 4 @ 375lbs; 3 @ 385lbs; 2 @ 395lbs; 1 @ 405lbs - These felt good today. Started with a good warm up with singles up to 355lbs. I didn't push the weight today. It did get heavy but I wanted good reps and to build my confidence. These felt pretty good.
C. TnG Power Clean; 3 Reps on the Min for 10 min (starting moderate and increasing )
165lbs; 175lbs; 2 @ 185lbs; 2 @ 195lbs; 200lbs; 205lbs; 2 @ 215lbs - These felt good.
P.M.
A. Split Jerk; Build to a Max
Warm up to 185lbs; 2 @ 205lbs; 3 @ 225lbs; 2 @ 235lbs; 2 @ 245lbs; 255lbs; 265lbs; 275lbs; 290lbs (PR) - I missed 285 once but it was close and felt good, so I added 5lbs and just went for it. I missed it twice then got it. My dip and drive are feeling a lot better. Foot placement in the split takes a good warmup and conscious thought on every lift.
B. AMRAP Sets of 3 Unbroken Push Jerk in 6 min @ 185lbs
11 sets of 3 - My shoulders were getting pretty taxed by the 3rd min. I might have gone out a bit fast as well.
+
3 Rounds
30 Power Snatch @ 75lbs
15 Burpee
9:41 - Snatches were the limiter here. The first 2 sets of snatches went pretty good 15/5/10 on the first and 10/5/10/5 on the second. The 3rd set was anywhere from 3-5, I tried to minimize the rest. Burpees were steady and I felt pretty fast. I was happy with today.
12-17-13
Row 500m @ 85%
Rest 2 min
x 3
1:35.6; 1:40.0; 1:40.0 - I was planning on keeping a 1:38 - 1:40 pace for all three. I just went out too fast on the first one, I tried to slow down the second 250m but I was way off. I dialed it back for the last 2. These felt good
Airdyne 30 min @ Z1
198 Avg Watt
437 Cal
This was nice, Just listened to music and had time to think. I started about 3-4 min after my last row, got a good sweat going. I enjoyed this
+
Mobility Work
Trigger point and foam rolling. I did some light core work in the P.M.
12-18-13
A.M.
A. Squat Clean x 1 / Hang Squat Clean x 3 / Front Squat x 5 ; Rest 3 min x 6
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These got tough, grip and breathing. The squats felt okay. 215 and 225 were tough sets, I had to re hook grip for each HSC.
B. Snatch Balance; 5 x 5; Rest 2 min
2 @ 135lbs; 145lbs; 155lbs; 165lbs - These felt good, I kept the weight pretty light and tried to focus on speed and quality reps.
C. Barbell Walking Lunge; 20 Steps x 4; Rest 2 min
4 x 20 Steps @ 185lbs - These got tough on the last 3 sets. My breathing was heavy and my legs were feeling it. Every rep was clean and controlled.
P.M.
For Time
100 C2B Pull-Ups
( 10 Wall Balls on the Top of Each Min)
11:32 - This was a tough, I built it up in my head a good bit too. I was on my 99th rep when the clock hit 11min. It wasn't as bad as I thought once I got into it, but my stomach started to bubble the last 3 min or so, I'm still pretty gassy from adding in these extra carbs and I ate a lot about an hour prior to the workout. All WB were unbroken.
A.M.
A. Power Snatch Clusters 1.1.1 x 3; Rest 30 sec/ 2 min
175lbs; 185lbs; 195lbs; 200lbs - I had a solid warm up and jumped right in. 200 was tough I failed on the 2nd rep, just missed it forward slightly but hit the next 2. These felt good.
B. DeadLift 5,4,3,2,1; Rest 3 min
5 @ 365lbs; 4 @ 375lbs; 3 @ 385lbs; 2 @ 395lbs; 1 @ 405lbs - These felt good today. Started with a good warm up with singles up to 355lbs. I didn't push the weight today. It did get heavy but I wanted good reps and to build my confidence. These felt pretty good.
C. TnG Power Clean; 3 Reps on the Min for 10 min (starting moderate and increasing )
165lbs; 175lbs; 2 @ 185lbs; 2 @ 195lbs; 200lbs; 205lbs; 2 @ 215lbs - These felt good.
P.M.
A. Split Jerk; Build to a Max
Warm up to 185lbs; 2 @ 205lbs; 3 @ 225lbs; 2 @ 235lbs; 2 @ 245lbs; 255lbs; 265lbs; 275lbs; 290lbs (PR) - I missed 285 once but it was close and felt good, so I added 5lbs and just went for it. I missed it twice then got it. My dip and drive are feeling a lot better. Foot placement in the split takes a good warmup and conscious thought on every lift.
B. AMRAP Sets of 3 Unbroken Push Jerk in 6 min @ 185lbs
11 sets of 3 - My shoulders were getting pretty taxed by the 3rd min. I might have gone out a bit fast as well.
+
3 Rounds
30 Power Snatch @ 75lbs
15 Burpee
9:41 - Snatches were the limiter here. The first 2 sets of snatches went pretty good 15/5/10 on the first and 10/5/10/5 on the second. The 3rd set was anywhere from 3-5, I tried to minimize the rest. Burpees were steady and I felt pretty fast. I was happy with today.
12-17-13
Row 500m @ 85%
Rest 2 min
x 3
1:35.6; 1:40.0; 1:40.0 - I was planning on keeping a 1:38 - 1:40 pace for all three. I just went out too fast on the first one, I tried to slow down the second 250m but I was way off. I dialed it back for the last 2. These felt good
Airdyne 30 min @ Z1
198 Avg Watt
437 Cal
This was nice, Just listened to music and had time to think. I started about 3-4 min after my last row, got a good sweat going. I enjoyed this
+
Mobility Work
Trigger point and foam rolling. I did some light core work in the P.M.
12-18-13
A.M.
A. Squat Clean x 1 / Hang Squat Clean x 3 / Front Squat x 5 ; Rest 3 min x 6
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These got tough, grip and breathing. The squats felt okay. 215 and 225 were tough sets, I had to re hook grip for each HSC.
B. Snatch Balance; 5 x 5; Rest 2 min
2 @ 135lbs; 145lbs; 155lbs; 165lbs - These felt good, I kept the weight pretty light and tried to focus on speed and quality reps.
C. Barbell Walking Lunge; 20 Steps x 4; Rest 2 min
4 x 20 Steps @ 185lbs - These got tough on the last 3 sets. My breathing was heavy and my legs were feeling it. Every rep was clean and controlled.
P.M.
For Time
100 C2B Pull-Ups
( 10 Wall Balls on the Top of Each Min)
11:32 - This was a tough, I built it up in my head a good bit too. I was on my 99th rep when the clock hit 11min. It wasn't as bad as I thought once I got into it, but my stomach started to bubble the last 3 min or so, I'm still pretty gassy from adding in these extra carbs and I ate a lot about an hour prior to the workout. All WB were unbroken.
Saturday, December 14, 2013
12-13-13
12-13-13
A.M.
A. Power Snatch; Build to a max
Warm up to 155lbs; 3 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 210lbs (PR) - These started off not feeling so good. I think it was just taking me a bit longer to get feeling normal after having 2 days off. 210 felt strong though, I tried 215 but it wasn't happening. I'm stoked for the PR.
+
CrossFit Open Workout 13.1
167 reps - 17 snatches at 165. This was the best score that I have had on this workout. The 75lb snatch were 10/10/10, 135 and 165 were all singles. This felt better than it did the last times that I did it.
P.M.
A. Squat Clean; Build to a Max
Warm up to 185lbs; 2 @ 205lbs; 2 @ 215lbs; 2 @ 215lbs; 2 @ 225lbs; 245lbs; 265lbs; (F) at 275lbs - I know that its a technique issue when I get to this weight, it is pulling me slightly forward when I'm crossing my knees. I just need more tec work here I think. It is annoying because I know that I should be able to get this weight.
+
CrossFit Open Workout 13.3
259 Reps - This wasn't my best effort on this workout. But it is what it is
12-14-13
A. Split Jerk; Build to a Max
Warm Up to 185lbs; 2 @ 205lbs; 2 @ 215lbs; 2 @ 225lbs; 235lbs; 245lbs; 255lbs; 275lbs;
285lbs (PR) - I'm happy about this. I knew that I had the weight before I even got to the gym this morning, but when I started warming up my left wrist was tight and tender. I was having pain in the front rack position. I know that I caught a clean yesterday wrong but it didn't bother me last night or this morning. It just took longer to warm up than I planned. It is still a bit tender now but not bad.
B. 50 Strict HSPU for Time
4:19 - my shoulders were feeling it on this. I stuck with sets of 5 up to the 35th rep. Then 4/3/2/1/2/1/1/1.
+
10 Rounds for Time
Row 500m
15 Burpee
28:53 - This felt good, breathing was controlled and held a steady pace throughout. My quads were feeling it from the start, I'm sure it was just from the wall balls yesterday.
A.M.
A. Power Snatch; Build to a max
Warm up to 155lbs; 3 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 210lbs (PR) - These started off not feeling so good. I think it was just taking me a bit longer to get feeling normal after having 2 days off. 210 felt strong though, I tried 215 but it wasn't happening. I'm stoked for the PR.
+
CrossFit Open Workout 13.1
167 reps - 17 snatches at 165. This was the best score that I have had on this workout. The 75lb snatch were 10/10/10, 135 and 165 were all singles. This felt better than it did the last times that I did it.
P.M.
A. Squat Clean; Build to a Max
Warm up to 185lbs; 2 @ 205lbs; 2 @ 215lbs; 2 @ 215lbs; 2 @ 225lbs; 245lbs; 265lbs; (F) at 275lbs - I know that its a technique issue when I get to this weight, it is pulling me slightly forward when I'm crossing my knees. I just need more tec work here I think. It is annoying because I know that I should be able to get this weight.
+
CrossFit Open Workout 13.3
259 Reps - This wasn't my best effort on this workout. But it is what it is
12-14-13
A. Split Jerk; Build to a Max
Warm Up to 185lbs; 2 @ 205lbs; 2 @ 215lbs; 2 @ 225lbs; 235lbs; 245lbs; 255lbs; 275lbs;
285lbs (PR) - I'm happy about this. I knew that I had the weight before I even got to the gym this morning, but when I started warming up my left wrist was tight and tender. I was having pain in the front rack position. I know that I caught a clean yesterday wrong but it didn't bother me last night or this morning. It just took longer to warm up than I planned. It is still a bit tender now but not bad.
B. 50 Strict HSPU for Time
4:19 - my shoulders were feeling it on this. I stuck with sets of 5 up to the 35th rep. Then 4/3/2/1/2/1/1/1.
+
10 Rounds for Time
Row 500m
15 Burpee
28:53 - This felt good, breathing was controlled and held a steady pace throughout. My quads were feeling it from the start, I'm sure it was just from the wall balls yesterday.
Tuesday, December 10, 2013
12-9-13
12-9-13
A.M.
A. Snatch Pulls; 5 x 3; Rest 3 min
135lbs; 165lbs; 185lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs - These felt pretty good today, focused on pushing knees back and pulling through the hips. 245 and 255 were slower but I kept going up to strengthen positioning.
B. Power Clean; 2,2,1,1 Rest 2 min
Warm up to 185lbs; 2 @ 205lbs; 2 @ 215lbs; 2 @ 225lbs; 2 @ 235lbs; 2 @ 245lbs (the second rep was ugly); 1 @ 255lbs; 1 @ 260lbs; 1 @ 265lbs (PR) - I was stoked to get this. I tried 270 but missed. 265 actually felt better than 260, I had to focus on not rushing it through the hips.
C. Weighted GH Raises; 4-6 x 5; Rest 2 min
5 sets of 6 unweighted. These felt better than last week but I had to use some assistance with a PVC pipe. I did tempo eccentric reps on all sets.
P.M.
A. Split Jerk Clusters 1.1.1.1.1. x 5; Rest 20 sec/ 2 min
205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs; 260lbs - These felt great today. Having one less minute rest in between sets was tougher than I thought. I was sweating my ass off. I went for 265 and missed the first one forward and threw it off the blocks. I called it after that.
+
For Time
30 Power Cleans @ 225lbs
6:43 - Tis was tough for me. I was hoping to move the weight quicker but when I started to speed up the reps the catch got ugly.
12-10-13
Row 1 min
Airdyne 1 min
Run 1 min
x 16
all Z1 pace with mobility work
Complete - This felt great, I enjoy these long Z1 aerobic sessions. Row was between 246-250m per min, 14-16 cal on AD, and a 200m run. Did mobility and core after. And I plan on taking a nap this afternoon
A.M.
A. Snatch Pulls; 5 x 3; Rest 3 min
135lbs; 165lbs; 185lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs - These felt pretty good today, focused on pushing knees back and pulling through the hips. 245 and 255 were slower but I kept going up to strengthen positioning.
B. Power Clean; 2,2,1,1 Rest 2 min
Warm up to 185lbs; 2 @ 205lbs; 2 @ 215lbs; 2 @ 225lbs; 2 @ 235lbs; 2 @ 245lbs (the second rep was ugly); 1 @ 255lbs; 1 @ 260lbs; 1 @ 265lbs (PR) - I was stoked to get this. I tried 270 but missed. 265 actually felt better than 260, I had to focus on not rushing it through the hips.
C. Weighted GH Raises; 4-6 x 5; Rest 2 min
5 sets of 6 unweighted. These felt better than last week but I had to use some assistance with a PVC pipe. I did tempo eccentric reps on all sets.
P.M.
A. Split Jerk Clusters 1.1.1.1.1. x 5; Rest 20 sec/ 2 min
205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs; 260lbs - These felt great today. Having one less minute rest in between sets was tougher than I thought. I was sweating my ass off. I went for 265 and missed the first one forward and threw it off the blocks. I called it after that.
+
For Time
30 Power Cleans @ 225lbs
6:43 - Tis was tough for me. I was hoping to move the weight quicker but when I started to speed up the reps the catch got ugly.
12-10-13
Row 1 min
Airdyne 1 min
Run 1 min
x 16
all Z1 pace with mobility work
Complete - This felt great, I enjoy these long Z1 aerobic sessions. Row was between 246-250m per min, 14-16 cal on AD, and a 200m run. Did mobility and core after. And I plan on taking a nap this afternoon
Saturday, December 7, 2013
12-6-13
12-6-13
A.M.
A. Squat Snatch; Build to a tough Single
Warm up to 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 1 x (F) @ 225lbs;
1 @ 230lbs - PR! Finally, the pull and catch felt smooth and solid. I tried for 235 and just missed the catch, the pull felt strong.
B. 10 Singles @ 85%1RM; Rest 90 sec
Complete w 195lbs - These felt good, solid and clean.
C. Front Squat; 7,1,7,1,7,1; Rest 3:30
7 @ 225lbs; 1 @ 275lbs; 7 @ 245lbs; 1 @ 295lbs; 7 @ 265lbs; 1 @ 310lbs - Again this felt good today, I got heavier than I expected. 310 might have been a PR, It was heavy and I struggled coming up. I feel like my knees and hips drove evenly without any major shifts. I know that I didn't get ass to ankle so I don't feel like I should count it as a true PR. But I was still stoked. It feels like adding mor carbs to my diet is helping, I wasn't drained or dragging after this. I am pretty gassy though.
+
For Time
30 Squat Cleans @ 95lbs
600m Row
30 Squat Snatch @ 95lbs
9:26 - This was tougher than I thought, my quads were blown up. I was only getting doubles on the snatches with more rest than I wanted between reps.
12-7-13
A. Split Jerk; 1,1,1,1,1,1; Rest 3 min
Warm up to 215lbs; 2 @ 225lbs; 235lbs; 245lbs; 255lbs; 265lbs - My shoulders were feeling it this morning, I felt loose but my muscles were just fatigued. 265 didn't feel great so I decided to call it here.
B. Weighted Chin-Up Clusters 1.1.1.1.1 x 5; Rest 20 sec/ 3 min
35lbs; 40lbs; 45lbs; 53lbs; 58lbs; 63lbs; 68lbs; 73lbs - These felt good today better than they did the last time I did them. 73 there was a bit of a kip.
C1. Weighted Ring Dips; 4-5 x 5; Rest 2 min
5 @ 53lbs; 5 @ 58lbs; 5 @ 63lbs; 5 @ 68lbs; 5 @ 73lbs - These felt good
C2. Bent Over Single Arm DB Rows; 4-6 x 5; Rest 2 min
6 @ 70lbs; 2 x 6 @ 80lbs; 2 x 6 @ 88lbs - I had to use KB for these, 6 per arm for all sets. Controlled reps for all sets I could have gone up in weight but thats all we had.
P.M.
For Time
30 C2B Pull-Ups
50 Burpee
30 C2B Pull-Ups
6:27 - This felt pretty good. The first set of C2B were unbroken, the burpee were steady and pretty fast and smooth, breathing was controlled. The second set of C2B were pretty broken sets of 4-6.
A.M.
A. Squat Snatch; Build to a tough Single
Warm up to 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 1 x (F) @ 225lbs;
1 @ 230lbs - PR! Finally, the pull and catch felt smooth and solid. I tried for 235 and just missed the catch, the pull felt strong.
B. 10 Singles @ 85%1RM; Rest 90 sec
Complete w 195lbs - These felt good, solid and clean.
C. Front Squat; 7,1,7,1,7,1; Rest 3:30
7 @ 225lbs; 1 @ 275lbs; 7 @ 245lbs; 1 @ 295lbs; 7 @ 265lbs; 1 @ 310lbs - Again this felt good today, I got heavier than I expected. 310 might have been a PR, It was heavy and I struggled coming up. I feel like my knees and hips drove evenly without any major shifts. I know that I didn't get ass to ankle so I don't feel like I should count it as a true PR. But I was still stoked. It feels like adding mor carbs to my diet is helping, I wasn't drained or dragging after this. I am pretty gassy though.
+
For Time
30 Squat Cleans @ 95lbs
600m Row
30 Squat Snatch @ 95lbs
9:26 - This was tougher than I thought, my quads were blown up. I was only getting doubles on the snatches with more rest than I wanted between reps.
12-7-13
A. Split Jerk; 1,1,1,1,1,1; Rest 3 min
Warm up to 215lbs; 2 @ 225lbs; 235lbs; 245lbs; 255lbs; 265lbs - My shoulders were feeling it this morning, I felt loose but my muscles were just fatigued. 265 didn't feel great so I decided to call it here.
B. Weighted Chin-Up Clusters 1.1.1.1.1 x 5; Rest 20 sec/ 3 min
35lbs; 40lbs; 45lbs; 53lbs; 58lbs; 63lbs; 68lbs; 73lbs - These felt good today better than they did the last time I did them. 73 there was a bit of a kip.
C1. Weighted Ring Dips; 4-5 x 5; Rest 2 min
5 @ 53lbs; 5 @ 58lbs; 5 @ 63lbs; 5 @ 68lbs; 5 @ 73lbs - These felt good
C2. Bent Over Single Arm DB Rows; 4-6 x 5; Rest 2 min
6 @ 70lbs; 2 x 6 @ 80lbs; 2 x 6 @ 88lbs - I had to use KB for these, 6 per arm for all sets. Controlled reps for all sets I could have gone up in weight but thats all we had.
P.M.
For Time
30 C2B Pull-Ups
50 Burpee
30 C2B Pull-Ups
6:27 - This felt pretty good. The first set of C2B were unbroken, the burpee were steady and pretty fast and smooth, breathing was controlled. The second set of C2B were pretty broken sets of 4-6.
Wednesday, December 4, 2013
12-2-13
12-2-13
A.M.
A. Snatch Pulls; 5 x 5; Rest 3 min
185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These felt good and fast, I held positioning through out each rep.
B. Power Snatch; 2,2,1,1; Rest 2 min
Warm up to 155lbs; 2 @ 165lbs; 2 @ 175lbs; 2 @ 180lbs; 2 @ 185lbs; 2 @ 190lbs; 1 @ 195lbs;
1 @ 200lbs; 1 @ 205lbs; I hit 210 but i just barely crossed parallel. These felt strong today, It was nice to come back from a holiday rest and get back into the groove.
C. Weighted GH Raises; 4-6 x 5; Rest 2 min
6 x 5 unweighted. I haven't done these in the past like I know that I should have, and this is a weak movement for me. I used a PVC pipe for stabilization and did a 2-3 sec tempo on the eccentric.
P.M.
A. Split Jerk Clusters 1.1.1.1.1 x 3; Rest 20 sec/ 3 min
205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 250lbs; 255lbs - These felt pretty good- I still need to consciously focus on my foot work on each rep. If I don't my stance comes in too narrow and I get wobbly up top. The blocks that I had to use today were a bit too high so if I dipped too much the bumpers would touch.
+
5 Rounds for Time
10 Deadlift @ 315lbs
15 Power Snatch @ 95lbs
20 Burpees
--Rest mandatory 90 sec bw Rounds--
27:13 - Im not very happy with this time. Man this kicked my ass for some reason. The DL felt good but the snatches next were bad, I was having trouble stringing them together. The burpees were pretty slow as well but consistent. I got into my head quick on this one and started to loose my drive and feel sorry for myself. Today felt great leading up to this workout, this was just tough. Within a few min after completing this I started to feel great, I needed to get my ass handed to me today after this holiday - and I did. My splits were 3:18; 3:34; 4:10; 4:58; 5:13.
12-3-13
Row 1 min
Airdyne 1 min
Run 1 min
x 15
all @ Z1pace w mobility work
I enjoyed this it was nice to get some good aerobic work in and just zone out think and listen to music. The row and AD I was averaging 15-17 cal and I ran 200m. I coculd have easily kept going. Did some mobility work, trigger point, some core and took a nap in the afternoon. I'm really not as sore as I thought that I might be after yesterday.
12-4-13
A.M.
A. Squat Snatch; 5 Singles @ 85%1RM; Rest 90 sec
5 % 195lbs - Took my time this morning warming up, these felt good.
B. Squat Clean; Build to a Max
Warm up to 225lbs; 1 @ 246lbs; 1 @ 265lbs; (F) @ 275 x 5 - I was so close to getting this, I caugth it twice, the first time I stalled out above parallel for 5 sec or so. Tyler Smith one of my good buddies and the prez of the MS weightlifting club was here to watch me. We videoed several attempts. with this weight the bar was pulling me slightly forward when I was crossing my knees. I pulled the bar almost to my throat at extension but the bar was still slightly forward on the catch. Tyler wants to work with me more on my technique.
C. Front Squat; 3,2,1,3,2,1,3,2,1; Rest 3:30
2 x 3 @ 225lbs; 2 x 3 @ 245lbs; 3 @ 255lbs; 2 @ 265lbs; 1 @ 275lbs; 3 @ 265lbs; 2 @ 275lbs;
1 @ 285lbs; 3 @ 275lbs; 2 @ 285lbs; 1 @ 295lbs - These felt great today, I kept the weight on the moderate side but form was solid.
P.M.
A. Muscle Ups; 2-4 on the min for 15 min
Complete w 4 Unbroken MUs - felt solid
+
7 Sets for Max Reps
1 min Thruster @ 95lbs
rest 20 sec
1 min C2B Pull-Up
rest 1:40
Thruster: 21,18,18,19.16,16,15
C2B: 22,20,17,14,16, 12, 12
Total 236 reps
This was tough, my shoulders were feeling it. I ripped my right palm on the 6th set of c2b in 2 places. I was sweating so bad my hands just kept slipping, This was a good way to end the day.
A.M.
A. Snatch Pulls; 5 x 5; Rest 3 min
185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These felt good and fast, I held positioning through out each rep.
B. Power Snatch; 2,2,1,1; Rest 2 min
Warm up to 155lbs; 2 @ 165lbs; 2 @ 175lbs; 2 @ 180lbs; 2 @ 185lbs; 2 @ 190lbs; 1 @ 195lbs;
1 @ 200lbs; 1 @ 205lbs; I hit 210 but i just barely crossed parallel. These felt strong today, It was nice to come back from a holiday rest and get back into the groove.
C. Weighted GH Raises; 4-6 x 5; Rest 2 min
6 x 5 unweighted. I haven't done these in the past like I know that I should have, and this is a weak movement for me. I used a PVC pipe for stabilization and did a 2-3 sec tempo on the eccentric.
P.M.
A. Split Jerk Clusters 1.1.1.1.1 x 3; Rest 20 sec/ 3 min
205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 250lbs; 255lbs - These felt pretty good- I still need to consciously focus on my foot work on each rep. If I don't my stance comes in too narrow and I get wobbly up top. The blocks that I had to use today were a bit too high so if I dipped too much the bumpers would touch.
+
5 Rounds for Time
10 Deadlift @ 315lbs
15 Power Snatch @ 95lbs
20 Burpees
--Rest mandatory 90 sec bw Rounds--
27:13 - Im not very happy with this time. Man this kicked my ass for some reason. The DL felt good but the snatches next were bad, I was having trouble stringing them together. The burpees were pretty slow as well but consistent. I got into my head quick on this one and started to loose my drive and feel sorry for myself. Today felt great leading up to this workout, this was just tough. Within a few min after completing this I started to feel great, I needed to get my ass handed to me today after this holiday - and I did. My splits were 3:18; 3:34; 4:10; 4:58; 5:13.
12-3-13
Row 1 min
Airdyne 1 min
Run 1 min
x 15
all @ Z1pace w mobility work
I enjoyed this it was nice to get some good aerobic work in and just zone out think and listen to music. The row and AD I was averaging 15-17 cal and I ran 200m. I coculd have easily kept going. Did some mobility work, trigger point, some core and took a nap in the afternoon. I'm really not as sore as I thought that I might be after yesterday.
12-4-13
A.M.
A. Squat Snatch; 5 Singles @ 85%1RM; Rest 90 sec
5 % 195lbs - Took my time this morning warming up, these felt good.
B. Squat Clean; Build to a Max
Warm up to 225lbs; 1 @ 246lbs; 1 @ 265lbs; (F) @ 275 x 5 - I was so close to getting this, I caugth it twice, the first time I stalled out above parallel for 5 sec or so. Tyler Smith one of my good buddies and the prez of the MS weightlifting club was here to watch me. We videoed several attempts. with this weight the bar was pulling me slightly forward when I was crossing my knees. I pulled the bar almost to my throat at extension but the bar was still slightly forward on the catch. Tyler wants to work with me more on my technique.
C. Front Squat; 3,2,1,3,2,1,3,2,1; Rest 3:30
2 x 3 @ 225lbs; 2 x 3 @ 245lbs; 3 @ 255lbs; 2 @ 265lbs; 1 @ 275lbs; 3 @ 265lbs; 2 @ 275lbs;
1 @ 285lbs; 3 @ 275lbs; 2 @ 285lbs; 1 @ 295lbs - These felt great today, I kept the weight on the moderate side but form was solid.
P.M.
A. Muscle Ups; 2-4 on the min for 15 min
Complete w 4 Unbroken MUs - felt solid
+
7 Sets for Max Reps
1 min Thruster @ 95lbs
rest 20 sec
1 min C2B Pull-Up
rest 1:40
Thruster: 21,18,18,19.16,16,15
C2B: 22,20,17,14,16, 12, 12
Total 236 reps
This was tough, my shoulders were feeling it. I ripped my right palm on the 6th set of c2b in 2 places. I was sweating so bad my hands just kept slipping, This was a good way to end the day.
Tuesday, November 26, 2013
11-25-13
11-25-13
A. Dead lift; 2,2,2,1,1,1; Rest 3 min
2 @ 275lbs; 2 @ 295lbs; 2 @ 315lbs; 2 @ 335lbs; 2 @ 355lbs; 2 @ 365lbs; 3 x 2 @ 385lbs; 395lbs; 405lbs; (F) @ 405lbs - The DL up to 405 felt good, on the second attempt my lower back kept rounding. I just didn't want to push it and get my back super tight before my trip tomorrow. I feel like I still need work on strengthening my lower back. DL have never been strong for me and the time that I saw the most improvement was when I was doing tempo lifts at different percentages. I know that I still need alot of work here and I'm trying not to be too hard on myself.
B. Front Squat; Build to a 2RM
185lbs; 215lbs; 235lbs; 255lbs; 275lbs; 295lbs; 305lbs Failed on the 2nd lift. - These felt good today, I was happy. I probably should have tried 300 before 305 but 295 felt good and moved fast.
C. 50 Shoulder To OH for Time @ 185lbs
8:43 - I did this from the rack. It was tough but went pretty smoothly I thought. The weight moved quickly from shoulders to lockout but it was pretty taxing. As always I probably paced it a bit much at first. My reps went 5-5-3-3-3-3-3-3-3-4-5-3-3-4. I was taking on avg 20 sec between sets.
11-26-13
A. Muscle Ups; 50 for Time
9:34 - My shoulders were feeling this after those S2OH yesterday. I was shooting for closer to 8 min, but I was having to break up my MUs more than I was wanting to. I tore my hand on around the 38th rep. other than the fatigue this felt good - breathing was controlled.
10 Min AMRAP
10 Unbroken T2B
10 Box Jumps @ 24''
8+16 - The T2B felt good and so did the box jumps, I was keeping up with my rounds on a small piece of white board and when I finished I thought I was on round 9 or 10. It seemed like I was moving smooth and fast. I'm still happy with the way it felt.
A. Dead lift; 2,2,2,1,1,1; Rest 3 min
2 @ 275lbs; 2 @ 295lbs; 2 @ 315lbs; 2 @ 335lbs; 2 @ 355lbs; 2 @ 365lbs; 3 x 2 @ 385lbs; 395lbs; 405lbs; (F) @ 405lbs - The DL up to 405 felt good, on the second attempt my lower back kept rounding. I just didn't want to push it and get my back super tight before my trip tomorrow. I feel like I still need work on strengthening my lower back. DL have never been strong for me and the time that I saw the most improvement was when I was doing tempo lifts at different percentages. I know that I still need alot of work here and I'm trying not to be too hard on myself.
B. Front Squat; Build to a 2RM
185lbs; 215lbs; 235lbs; 255lbs; 275lbs; 295lbs; 305lbs Failed on the 2nd lift. - These felt good today, I was happy. I probably should have tried 300 before 305 but 295 felt good and moved fast.
C. 50 Shoulder To OH for Time @ 185lbs
8:43 - I did this from the rack. It was tough but went pretty smoothly I thought. The weight moved quickly from shoulders to lockout but it was pretty taxing. As always I probably paced it a bit much at first. My reps went 5-5-3-3-3-3-3-3-3-4-5-3-3-4. I was taking on avg 20 sec between sets.
11-26-13
A. Muscle Ups; 50 for Time
9:34 - My shoulders were feeling this after those S2OH yesterday. I was shooting for closer to 8 min, but I was having to break up my MUs more than I was wanting to. I tore my hand on around the 38th rep. other than the fatigue this felt good - breathing was controlled.
10 Min AMRAP
10 Unbroken T2B
10 Box Jumps @ 24''
8+16 - The T2B felt good and so did the box jumps, I was keeping up with my rounds on a small piece of white board and when I finished I thought I was on round 9 or 10. It seemed like I was moving smooth and fast. I'm still happy with the way it felt.
Saturday, November 23, 2013
11-22-13
11-22-13
A. Power Snatch; Build to a Tough Single
Warm up to 155lbs; 3 @ 165lbs; 3 @ 175lbs; 2 @ 185lbs; 195lbs; 200lbs; 205lbs - These felt good.
B. AMRAP Sets of TnG Doubles Power Snatch @ 80% of A. in 6 min
14 TnG doubles @ 165lbs - This was fun, the doubles felt good. Breathing wasn't too bad I felt like I kept it under control pretty well.
+
3 Rounds for Time
Row 300m
15 Thrusters @ 95lbs
10 C2B Pull-Ups
7:04 - I felt okay through this, thrusters and C2B were unbroken. The 3rd row slowed down a good bit. Transitions weren't super fast but no big pauses.
11-23-13
A. Squat Snatch; 5 TnG Reps on the Min for 10 Min @ 95lbs
Complete - Felt good and pretty fast. Lower back started to get tight at the end and my quads were feeling it at the end.
B. Split Jerk; 1 Rep on the 30 sec for 35 Reps @ 65% of 1RM
Complete @ 175lbs - The weight felt good and fast with the jerk, my foot position on the split was a bit off today, so that was where my focus was.
+
30-20-10
KBS @ 2 Pood
Ring Dips
5:10 - All KBS were unbroken and not an issue, the ring dips were getting tough to string together at the end of the set of 30 as well as 20 and 10.
A. Power Snatch; Build to a Tough Single
Warm up to 155lbs; 3 @ 165lbs; 3 @ 175lbs; 2 @ 185lbs; 195lbs; 200lbs; 205lbs - These felt good.
B. AMRAP Sets of TnG Doubles Power Snatch @ 80% of A. in 6 min
14 TnG doubles @ 165lbs - This was fun, the doubles felt good. Breathing wasn't too bad I felt like I kept it under control pretty well.
+
3 Rounds for Time
Row 300m
15 Thrusters @ 95lbs
10 C2B Pull-Ups
7:04 - I felt okay through this, thrusters and C2B were unbroken. The 3rd row slowed down a good bit. Transitions weren't super fast but no big pauses.
11-23-13
A. Squat Snatch; 5 TnG Reps on the Min for 10 Min @ 95lbs
Complete - Felt good and pretty fast. Lower back started to get tight at the end and my quads were feeling it at the end.
B. Split Jerk; 1 Rep on the 30 sec for 35 Reps @ 65% of 1RM
Complete @ 175lbs - The weight felt good and fast with the jerk, my foot position on the split was a bit off today, so that was where my focus was.
+
30-20-10
KBS @ 2 Pood
Ring Dips
5:10 - All KBS were unbroken and not an issue, the ring dips were getting tough to string together at the end of the set of 30 as well as 20 and 10.
Wednesday, November 20, 2013
11-18-13
11-18-13
A. Dead Lift; 3,2,1,3,2,1; Rest 3 min
3 @ 385lbs; 2 @ 395lbs; 1 @ 405lbs; 3 @ 385lbs; 1 @ 395lbs - I called it here I could feel that my back was starting to round pretty bad and my lumbar was starting to get tight. The weight was feeling alright, tough but I was moving it pretty good.
B. Front Squat Clusters 5.3.1 X 3; Rest 30 sec/ Rest 3 min (increase weight)
5 @ 255lbs; 3 @ 265lbs; 1 @ 275lbs x 3 - I kept this pretty light. It felt heavy as hell though. I don't know if it was from the DL before or what. I god alot of rest this weekend and ate way more than normal. I have been upping my carbs through out the day, even eating oat meal in the morning as well as rice potatoes and quinoa.
+
7 Min AMRAP
1 S2OH @ 225lbs (from floor)
1 MU
11 sets - This was fun, no failed reps and no big rest between either movement. 225 was a bit heavy but it was fun to get to use it in a workout. Settling after the power clean before the S2OH was the toughest part, just controlling my breathing with the weight on my chest. I got to do this workout with Gabrielle this afternoon - so that made it alot of fun.
11-19-13
A. Push Jerk; 3,2,1,3,2,1; Rest 3 min
Well I totally messed this up, I did push press by mistake - I don't know why I had that in my head.
3 @ 195lbs; 3 @ 205lbs; 3 @ 215lbs; 2 @ 220lbs; 1 @ 225lbs; 3 @ 215lbs; 2 @ 220lbs;
1 @ 230lbs; 1 @ 235lbs(PR) - well these felt good today. 230 felt great so I went for 235 and a PR. I needed that boost of confidence.
B. Weighted Chin-Up Clusters 3.3.3 x 5; Rest 30 sec/ Rest 2 min
35lbs; 40lbs; 45lbs; 2 x 50lbs - These felt okay, heavier than normal. I was focusing on controlled movements.
+
15-12-9-12-15
Box Jumps @ 24''
C2B Pull-Ups
Burpee
10:06 - Burpees slowed me down the most, no pauses between reps just not that explosive. Pull-ups were all unbroken and I rebounded all the box jumps. Held a steady pace throughout the workout.
11-20-13
A1. Power Snatch 1.1.1.1.1 x 5; Rest 10 sec
155lbs; 165lbs; 175lbs; 180lbs; 185lbs; 190lbs - these felt really good today
A2. High Box Jump Clusters 1.1.1.1.1 x 5; Step down/ rest 3 min
All @ 40'' felt good but not too high
B. Clean Pulls 5 x 3; Rest 2 min
255lbs; 265lbs; 275lbs; 285lbs; 295lbs - These felt a little heavier than usual, my back is kinda sore today. I woke up feeling like I was catching a cold. Clogged up head and scratchy throat, my stomach is a bit uneasy - just felt a little warn out during this. Form felt solid and pulls were quick.
+
12 min AMRAP
3 Squat Clean @ 185lbs
3 HSPU
14 + 2 - This was pretty fun but got taxing quick. I did all 3 TnG on the first set and 2/1 on the next 2. Then singles pretty much through out the rest with maybe 2 more doubles mixed in. Starting on the 7th min the rounds got slower. I took a quick nap after the clean pulls and woke up feeling pretty groggy, a full rest day will help me kick this head cold. I feel pretty good about today though considering.
A. Dead Lift; 3,2,1,3,2,1; Rest 3 min
3 @ 385lbs; 2 @ 395lbs; 1 @ 405lbs; 3 @ 385lbs; 1 @ 395lbs - I called it here I could feel that my back was starting to round pretty bad and my lumbar was starting to get tight. The weight was feeling alright, tough but I was moving it pretty good.
B. Front Squat Clusters 5.3.1 X 3; Rest 30 sec/ Rest 3 min (increase weight)
5 @ 255lbs; 3 @ 265lbs; 1 @ 275lbs x 3 - I kept this pretty light. It felt heavy as hell though. I don't know if it was from the DL before or what. I god alot of rest this weekend and ate way more than normal. I have been upping my carbs through out the day, even eating oat meal in the morning as well as rice potatoes and quinoa.
+
7 Min AMRAP
1 S2OH @ 225lbs (from floor)
1 MU
11 sets - This was fun, no failed reps and no big rest between either movement. 225 was a bit heavy but it was fun to get to use it in a workout. Settling after the power clean before the S2OH was the toughest part, just controlling my breathing with the weight on my chest. I got to do this workout with Gabrielle this afternoon - so that made it alot of fun.
11-19-13
A. Push Jerk; 3,2,1,3,2,1; Rest 3 min
Well I totally messed this up, I did push press by mistake - I don't know why I had that in my head.
3 @ 195lbs; 3 @ 205lbs; 3 @ 215lbs; 2 @ 220lbs; 1 @ 225lbs; 3 @ 215lbs; 2 @ 220lbs;
1 @ 230lbs; 1 @ 235lbs(PR) - well these felt good today. 230 felt great so I went for 235 and a PR. I needed that boost of confidence.
B. Weighted Chin-Up Clusters 3.3.3 x 5; Rest 30 sec/ Rest 2 min
35lbs; 40lbs; 45lbs; 2 x 50lbs - These felt okay, heavier than normal. I was focusing on controlled movements.
+
15-12-9-12-15
Box Jumps @ 24''
C2B Pull-Ups
Burpee
10:06 - Burpees slowed me down the most, no pauses between reps just not that explosive. Pull-ups were all unbroken and I rebounded all the box jumps. Held a steady pace throughout the workout.
11-20-13
A1. Power Snatch 1.1.1.1.1 x 5; Rest 10 sec
155lbs; 165lbs; 175lbs; 180lbs; 185lbs; 190lbs - these felt really good today
A2. High Box Jump Clusters 1.1.1.1.1 x 5; Step down/ rest 3 min
All @ 40'' felt good but not too high
B. Clean Pulls 5 x 3; Rest 2 min
255lbs; 265lbs; 275lbs; 285lbs; 295lbs - These felt a little heavier than usual, my back is kinda sore today. I woke up feeling like I was catching a cold. Clogged up head and scratchy throat, my stomach is a bit uneasy - just felt a little warn out during this. Form felt solid and pulls were quick.
+
12 min AMRAP
3 Squat Clean @ 185lbs
3 HSPU
14 + 2 - This was pretty fun but got taxing quick. I did all 3 TnG on the first set and 2/1 on the next 2. Then singles pretty much through out the rest with maybe 2 more doubles mixed in. Starting on the 7th min the rounds got slower. I took a quick nap after the clean pulls and woke up feeling pretty groggy, a full rest day will help me kick this head cold. I feel pretty good about today though considering.
Saturday, November 16, 2013
11-15-13
11-15-13
A. Power Clean; Build to a Tough Single
Warm up to 215lbs; 2 @ 225lbs; 235lbs; 245lbs; 255lbs; 260lbs; (F) @ 265lbs - These felt good today, 265 was close I was just rushing it a bit and attempting to catch it forward.
B. AMRAP Sets of TnG Doubles Power Clean @ 80% of A in 5 min
14 doubles @ 210lbs - These felt pretty good I think that I started off a bit cautious. I have been playing with my diet the past few days, Trying to take in more carbs, I think that this might have helped a bit. I just have been eating really clean and not getting enough to fuel these workouts, or at least thats what I'm hoping. I'm trying to figure out why my energy levels have been dropping off in the middle of the workouts.
+
For Time
Row 1 K
50 Pull-Ups
500m Row
7:58 - I kinda struggled with the pull-ups, I broke way more than I would have liked. I was able to hit the ground and really quickly jump back up, but my butterflies were feeling off. I kept the rows around a 1:42 pace, still a little slower than I would have liked.
11-16-13
A. Squat Clean; 5 TnG Reps on the min For 5 min @ 135lbs
Complete - felt good - fast
B. Split Jerk; 1 Rep on the 30 sec For 30 Reps @ 65% 1RM - 175lbs
Complete - Felt light and fast, focused on food placement
+
For Time
50 HSPU
50 Burpee
50 S2OH @ 155lbs
12:42 - HSPU and burpee felt good, nice and steady paced through. S2OH were in smaller sets. Started off with a few sets of 5 & 4, and kept them to sets of 6 or 7 on the rest. This was a fun workout.
A. Power Clean; Build to a Tough Single
Warm up to 215lbs; 2 @ 225lbs; 235lbs; 245lbs; 255lbs; 260lbs; (F) @ 265lbs - These felt good today, 265 was close I was just rushing it a bit and attempting to catch it forward.
B. AMRAP Sets of TnG Doubles Power Clean @ 80% of A in 5 min
14 doubles @ 210lbs - These felt pretty good I think that I started off a bit cautious. I have been playing with my diet the past few days, Trying to take in more carbs, I think that this might have helped a bit. I just have been eating really clean and not getting enough to fuel these workouts, or at least thats what I'm hoping. I'm trying to figure out why my energy levels have been dropping off in the middle of the workouts.
+
For Time
Row 1 K
50 Pull-Ups
500m Row
7:58 - I kinda struggled with the pull-ups, I broke way more than I would have liked. I was able to hit the ground and really quickly jump back up, but my butterflies were feeling off. I kept the rows around a 1:42 pace, still a little slower than I would have liked.
11-16-13
A. Squat Clean; 5 TnG Reps on the min For 5 min @ 135lbs
Complete - felt good - fast
B. Split Jerk; 1 Rep on the 30 sec For 30 Reps @ 65% 1RM - 175lbs
Complete - Felt light and fast, focused on food placement
+
For Time
50 HSPU
50 Burpee
50 S2OH @ 155lbs
12:42 - HSPU and burpee felt good, nice and steady paced through. S2OH were in smaller sets. Started off with a few sets of 5 & 4, and kept them to sets of 6 or 7 on the rest. This was a fun workout.
Wednesday, November 13, 2013
11-11-13
11-11-13
A. Dead Lift; 5,4,3,2,1; Rest 3 min
Warm up to 315lbs; 5 @ 335lbs; 5 @ 355lbs; 5 @ 365lbs; 4 @ 375lbs; 3 @ 385lbs;
2 @ 395lbs; 1 @ 405lbs - These felt good today, well as good as dead lifts can feel. The second rep at 395 and the single at 405 I could feel in my lower back but not bad.
B. Front Squat Clusters 3.2.1 x 3; Rest 30 sec / Rest 3 min
Quickly warmed up to 275lb single; 3 @ 255lbs; 2 @ 275lbs; 1 @ 285lbs; 3 @ 265lbs;
2 @ 285lbs; 1 @ 295lbs; 3 @ 275lbs; 2 @ 295lbs; 1 @ 305lbs - These felt good mechanically, the last cluster was pretty tough. The second reap at 295lbs and the single at 305 were a struggle. I was happy to make it up to 305 on the last cluster. I could really feel my spinal erectors on the last cluster from the DL before.
+
5-4-3-2-1
Clean and Jerk @ 215lbs
Muscle Ups
6:46 - This was tough. I was hoping for a faster time but the C&J from the set of 4 on got tough because of breathing. The Cleans felt good - it was setting up in the front rack before the jerk with high heart rate and breathing that was taxing. I definitely need work on these shorter intense workouts with heavier weight.
11-12-13
A. Push Press; 3,2,1,3,2,1; Rest 3 min
3 @ 185lbs; 3 @ 195lbs; 3 @ 205lbs; 2 @ 215lbs; 1 @ 225lbs; 3 @ 210lbs; attempted 2 @ 220lbs - failed on the second; 3 x (F) @ 230lbs - This was so close and frustrating that I had to try and get 230. But it just wasn't happening, my back is pretty sore from yesterday.
B. Weighted Pull-Up Clusters 2.2.2 x 5; Rest 30 sec / 2 min
3 @ 53lbs; 2 @ 55.5lbs - I was planning to get higher but my back and shoulders were just fatigued.
+
5 Sets @ 100%
10 Burpee
10 C2B Pull-Up
10 Box Jump @ 24''
--Rest 3:30--
0:56; 0:53; 0:5 1; 0:51; 0:50 - These felt fast, C2B were unbroken and I did my best to rebound the BJs. The only thing that could have sped up the sets would be to do butterfly the C2B. I plan to practice them before coaching tonight.
11-13-13
A1. Power Snatch 1.1.1 x 5; Rest 10 sec
165lbs; 175lbs; 180lbs; 185lbs; 190lbs; 195lbs - These felt good today. No missed reps
A2. High Box Jump Cluster 1.1.1 x 5; Rest 3 min
All @ 40 ''
B. Clean Pulls 5 x 5; Rest 2 min
2 @ 225lbs; 3 @ 245lbs - I went light on these because my lower back was tight and I just didn't think that pushing it would have been a good idea. The pulls were fast and felt good.
+
15-12-9
Squat Clean @ 155lbs
50-50-50
Double Unders
8:11 - This felt pretty good today. The SC went smooth it was just the breathing on the DUs that got to me. The last set was tough I broke 4 times on it
A. Dead Lift; 5,4,3,2,1; Rest 3 min
Warm up to 315lbs; 5 @ 335lbs; 5 @ 355lbs; 5 @ 365lbs; 4 @ 375lbs; 3 @ 385lbs;
2 @ 395lbs; 1 @ 405lbs - These felt good today, well as good as dead lifts can feel. The second rep at 395 and the single at 405 I could feel in my lower back but not bad.
B. Front Squat Clusters 3.2.1 x 3; Rest 30 sec / Rest 3 min
Quickly warmed up to 275lb single; 3 @ 255lbs; 2 @ 275lbs; 1 @ 285lbs; 3 @ 265lbs;
2 @ 285lbs; 1 @ 295lbs; 3 @ 275lbs; 2 @ 295lbs; 1 @ 305lbs - These felt good mechanically, the last cluster was pretty tough. The second reap at 295lbs and the single at 305 were a struggle. I was happy to make it up to 305 on the last cluster. I could really feel my spinal erectors on the last cluster from the DL before.
+
5-4-3-2-1
Clean and Jerk @ 215lbs
Muscle Ups
6:46 - This was tough. I was hoping for a faster time but the C&J from the set of 4 on got tough because of breathing. The Cleans felt good - it was setting up in the front rack before the jerk with high heart rate and breathing that was taxing. I definitely need work on these shorter intense workouts with heavier weight.
11-12-13
A. Push Press; 3,2,1,3,2,1; Rest 3 min
3 @ 185lbs; 3 @ 195lbs; 3 @ 205lbs; 2 @ 215lbs; 1 @ 225lbs; 3 @ 210lbs; attempted 2 @ 220lbs - failed on the second; 3 x (F) @ 230lbs - This was so close and frustrating that I had to try and get 230. But it just wasn't happening, my back is pretty sore from yesterday.
B. Weighted Pull-Up Clusters 2.2.2 x 5; Rest 30 sec / 2 min
3 @ 53lbs; 2 @ 55.5lbs - I was planning to get higher but my back and shoulders were just fatigued.
+
5 Sets @ 100%
10 Burpee
10 C2B Pull-Up
10 Box Jump @ 24''
--Rest 3:30--
0:56; 0:53; 0:5 1; 0:51; 0:50 - These felt fast, C2B were unbroken and I did my best to rebound the BJs. The only thing that could have sped up the sets would be to do butterfly the C2B. I plan to practice them before coaching tonight.
11-13-13
A1. Power Snatch 1.1.1 x 5; Rest 10 sec
165lbs; 175lbs; 180lbs; 185lbs; 190lbs; 195lbs - These felt good today. No missed reps
A2. High Box Jump Cluster 1.1.1 x 5; Rest 3 min
All @ 40 ''
B. Clean Pulls 5 x 5; Rest 2 min
2 @ 225lbs; 3 @ 245lbs - I went light on these because my lower back was tight and I just didn't think that pushing it would have been a good idea. The pulls were fast and felt good.
+
15-12-9
Squat Clean @ 155lbs
50-50-50
Double Unders
8:11 - This felt pretty good today. The SC went smooth it was just the breathing on the DUs that got to me. The last set was tough I broke 4 times on it
Saturday, November 9, 2013
11-8-13
11-8-13
A. Squat Snatch; 15 Singles @ 80-90% of 1RM; Rest 90 sec
Warmed up to 195lbs; 3 @ 180lbs; 4 @ 185lbs; 4 @ 190lbs; 4 @ 195lbs; 5 @ 200lbs;
2 @ 205lbs - These felt good, no failed reps. Just had fun with this.
B. Back Squat Clusters 5.5.5 x 5; Rest 1 min / 3 min
225lbs; 245lbs; 265lbs; 275lbs; 285lbs - These felt strong today, I could have probably gone up a bit. I played with my diet yesterday and ate more carbs than I typically do, I think that this might have helped.
+
7-1-6-2-5-3-4
Back Squat @ 265lbs
Power Clean @ 205lbs
8:57 - This was tough but pretty fun. All back squats were unbroken, PC were singles. I was wanting to do some TnG but I knew that my heart rate would have spiked too high and would have had to rest longer before BS or break them up.
11-9-13
A. Muscle Ups; 4 on the Min for 15 min
Complete - All Unbroken. These felt good today, I had 40-45 sec rest between sets.
12 Min AMRAP
12 C2B Pull-Ups
12 Burpee
12 Box Jumps @ 24''
6+7 - Started off not feeling to great but the movements started to feel a lot better as the workout went on. All the C2B were unbroken. The rebounds on the box jumps were the toughest part here, did about half and half step downs and rebound. The last 6 min felt better than the first, it was a fun workout and I got to do it with Gabrielle. Its nice to have someone to workout with every so often.
A. Squat Snatch; 15 Singles @ 80-90% of 1RM; Rest 90 sec
Warmed up to 195lbs; 3 @ 180lbs; 4 @ 185lbs; 4 @ 190lbs; 4 @ 195lbs; 5 @ 200lbs;
2 @ 205lbs - These felt good, no failed reps. Just had fun with this.
B. Back Squat Clusters 5.5.5 x 5; Rest 1 min / 3 min
225lbs; 245lbs; 265lbs; 275lbs; 285lbs - These felt strong today, I could have probably gone up a bit. I played with my diet yesterday and ate more carbs than I typically do, I think that this might have helped.
+
7-1-6-2-5-3-4
Back Squat @ 265lbs
Power Clean @ 205lbs
8:57 - This was tough but pretty fun. All back squats were unbroken, PC were singles. I was wanting to do some TnG but I knew that my heart rate would have spiked too high and would have had to rest longer before BS or break them up.
11-9-13
A. Muscle Ups; 4 on the Min for 15 min
Complete - All Unbroken. These felt good today, I had 40-45 sec rest between sets.
12 Min AMRAP
12 C2B Pull-Ups
12 Burpee
12 Box Jumps @ 24''
6+7 - Started off not feeling to great but the movements started to feel a lot better as the workout went on. All the C2B were unbroken. The rebounds on the box jumps were the toughest part here, did about half and half step downs and rebound. The last 6 min felt better than the first, it was a fun workout and I got to do it with Gabrielle. Its nice to have someone to workout with every so often.
Wednesday, November 6, 2013
11-4-13
11-4-13
A. Squat Snatch; Build to a Tough Single; Then Drop to 85% & Hit 8 Singles;
A. Squat Snatch; Build to a Tough Single; Then Drop to 85% & Hit 8 Singles;
Rest 2 min bw All Attempts
Warm Up to 135lbs; 2 @ 145lbs; 2 @ 155lbs; 165lbs; 3 @ 175lbs; 2 @ 185lbs; 195lbs;
205lbs; 215lbs - 8 x 1 @ 185lbs - These felt pretty good today. 215 felt pretty tough so I didn't try anything heavier. I had no failed attempts at 185, they felt solid.
B. Back Squat; 5,3,1,5,3,1; Rest 3 min
5 @ 225lbs; 5 @ 275lbs; 5 @ 305lbs; 3 @ 325lbs; 1 @ 345lbs; 5 @ 315lbs; 3 @ 335lbs;
1 @ 365lbs - These felt pretty good, knee and hip drive felt solid and even through each leg. Just made it to parallel @ 365, I know that I need to focus on getting ass to ankle on the heavier weights.
+
For Time
Row 1 K
50 Squat Clean @ 115lbs
30 C2B Pull-Ups
12:32 - Not as good of a time as I was hoping for. Squat cleans slowed me down my lower back was tightening up. Ended up doing doubles and triples instead of sets of 5 like I had planned.
11- 5- 13
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50 %
x 30
270 avg Watt; 584 Cal - this felt good today, I focused on my watts on the 50% segments. My lower back and legs were pretty sore today.
11-6-13
OC Throwdown Workout #4
3 Rounds for Time with a 9 min Cap
4 Ground to Over Head @ 225lbs
8 Back Squat @ 275lbs
8 HSPU @ an 8 Inch Deficit
2 rounds + 3 C&J; 43 Reps - I went ahead and finished the 3 rounds in 12:20. My pace slowed down a bit after the 9 min cap. I was kinda nervous about this workout going into it, my lower back was still pretty tight and sore from Mondays workout this morning. I spent about an hour warming up and stretching before the workout and it really didn't bother me too much. The clean & jerks felt pretty good, back squat slowed me down. I went 2/3/3 for each set, my breathing was heavy and keeping a tight core and holding my breath was tough. The HSPU felt good. Even though it was heavy I enjoyed this workout.
3 Rounds for Time with a 9 min Cap
4 Ground to Over Head @ 225lbs
8 Back Squat @ 275lbs
8 HSPU @ an 8 Inch Deficit
2 rounds + 3 C&J; 43 Reps - I went ahead and finished the 3 rounds in 12:20. My pace slowed down a bit after the 9 min cap. I was kinda nervous about this workout going into it, my lower back was still pretty tight and sore from Mondays workout this morning. I spent about an hour warming up and stretching before the workout and it really didn't bother me too much. The clean & jerks felt pretty good, back squat slowed me down. I went 2/3/3 for each set, my breathing was heavy and keeping a tight core and holding my breath was tough. The HSPU felt good. Even though it was heavy I enjoyed this workout.
Sunday, November 3, 2013
11-1-13
11-1-13
A. Squat Snatch; Build to A Max
Warm Up to 135lbs; 2 @ 145lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 215lbs - 215 felt wobbily at the bottom, I don't know what the deal is here. I missed it 3 times before I got it. I tried 225 and just barely missed it, so I went ahead and moved up to 230. I figured if I was going to hit it I might as well go for a PR. I missed 3 attempts and called it.
B. Squat Clean X 1/ Push Jerk X 5/ Split Jerk X 1; Rest 2 min X 6 Complexes
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These felt pretty good 215 and 225 got tough on the last push jerks and the split. Focused on controlling my breathing on all the jerks.
C. Push Press Clusters 2.2.2.2 x 5; Rest 20 sec / Rest 3 min
155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 210lbs - These felt good mechanically but they were tough, my shoulders were pretty taxed by this point.
+
4 Rounds for Time
10 Power Cleans @ 165lbs
30 Wall Balls
50 DUs
15:29 - I enjoyed this. I just was feel like my time was a bit slow, my shoulders were gassed and it got into my breathing a good bit. Three movements with three different breathing patterns was kinda fun - consciously transitioning between them. DUs slowed me up the most, I just kept tripping up on the first set, the second and third were good then my shoulders were on fire for the last one. This was a good learning experience.
11-2-13
A. Power Clean Clusters 1.1.1.1.1 x 4; Rest 15 sec/ Rest 2 min
185lbs; 205lbs; 225lbs; 2 @ 230lbs; 235lbs; 240lbs - I failed on three reps @ 240 but kept going and got all 5. These felt good today, 235 and 240 were tough with the rest given.
B. Bench Press; 12-15 x 5; Rest 90 sec
15 @ 135; 15 @ 145lbs; 15 @ 155lbs; 15 @ 165lbs; 13 @ 175lbs; 11 @ 185lbs - My triceps were on fire at the end of this, I had to have help getting the 12 rep @ 185.
C. Bent Over Single Arm DB Row; 8-10 x 3; Rest 60 sec bw Arms
All @ 70lbs for 10 reps
+
For Time
20 Muscle Ups
40 HSPU
60 C2B Pull-Ups
10:16 - My shoulders were smoked. My sets were smaller on each movement than I wanted them to be but I had to do what I could do. It was fun through.
A. Squat Snatch; Build to A Max
Warm Up to 135lbs; 2 @ 145lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 215lbs - 215 felt wobbily at the bottom, I don't know what the deal is here. I missed it 3 times before I got it. I tried 225 and just barely missed it, so I went ahead and moved up to 230. I figured if I was going to hit it I might as well go for a PR. I missed 3 attempts and called it.
B. Squat Clean X 1/ Push Jerk X 5/ Split Jerk X 1; Rest 2 min X 6 Complexes
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These felt pretty good 215 and 225 got tough on the last push jerks and the split. Focused on controlling my breathing on all the jerks.
C. Push Press Clusters 2.2.2.2 x 5; Rest 20 sec / Rest 3 min
155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 210lbs - These felt good mechanically but they were tough, my shoulders were pretty taxed by this point.
+
4 Rounds for Time
10 Power Cleans @ 165lbs
30 Wall Balls
50 DUs
15:29 - I enjoyed this. I just was feel like my time was a bit slow, my shoulders were gassed and it got into my breathing a good bit. Three movements with three different breathing patterns was kinda fun - consciously transitioning between them. DUs slowed me up the most, I just kept tripping up on the first set, the second and third were good then my shoulders were on fire for the last one. This was a good learning experience.
11-2-13
A. Power Clean Clusters 1.1.1.1.1 x 4; Rest 15 sec/ Rest 2 min
185lbs; 205lbs; 225lbs; 2 @ 230lbs; 235lbs; 240lbs - I failed on three reps @ 240 but kept going and got all 5. These felt good today, 235 and 240 were tough with the rest given.
B. Bench Press; 12-15 x 5; Rest 90 sec
15 @ 135; 15 @ 145lbs; 15 @ 155lbs; 15 @ 165lbs; 13 @ 175lbs; 11 @ 185lbs - My triceps were on fire at the end of this, I had to have help getting the 12 rep @ 185.
C. Bent Over Single Arm DB Row; 8-10 x 3; Rest 60 sec bw Arms
All @ 70lbs for 10 reps
+
For Time
20 Muscle Ups
40 HSPU
60 C2B Pull-Ups
10:16 - My shoulders were smoked. My sets were smaller on each movement than I wanted them to be but I had to do what I could do. It was fun through.
Wednesday, October 30, 2013
10-28-13
10-28-13
A. Squat Snatch; Build to a Tough Single - Then Drop to 83% & Hit 8 singles;
A. Squat Snatch; Build to a Tough Single - Then Drop to 83% & Hit 8 singles;
Rest 2 min Between All Attempts
Warm Up to 135lbs; 2 @ 145lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 275lbs; 185lbs; 195lbs; 205lbs;
215lbs; 8 x 1 @ 180lbs - These felt pretty good today. All weights up to 205 felt light and fast, for some reason 215 felt much heavier. All 8 reps at 180 felt great.
B. Back Squat; 6,4,2,6,4,2; Rest 3 min
^ @ 225lbs; 6 @ 265lbs; 6 @ 295lbs; 4 @ 315lbs; 2 @ 335lbs; 6 @ 295lbs; 4 @ 315lbs;
2 @ 335lbs - These were pretty tough but they felt good. I can tell a big improvement in knee and hip mechanics.
+
For Time
30 Thrusters @ 95lbs
15 MUs
60 Thrusters @ 45lbs
30 C2B Pull-Ups
90 Air Squats
45 T2B
13:50 - This was fun but tough. I broke up the first set of thrusters and MUs with the intention that I wouldn't burn out my shoulders. Looking back I should have just gone for it, I broke them 20/10 and 4/4/4/3. Everything else I just went for.
10-29-13
30 sec Airdyne @ 85%
30 sec Airdyne @ 50%
x 25
277 Avg Watt; 495 Cal - This felt good today, did it first thing this morning before the 8 o'clock class. I was focused on keeping the watts higher on the 50% effort segments. This brought down my 85% effort slightly but it all evened out in the end. I was keeping between 390 and 430 watt on the 85%.
10-30-13
OC Throwdown Qualifier #3
4 min AMRAP
8 Thruster @ 115lbs
8 T2B
5 +14; 94 reps - I did everything unbroken, the last 90 sec stated to hurt a bit. Quads, hip flexors, and shoulders were lit up. It was pretty fun though.
10-30-13
OC Throwdown Qualifier #3
4 min AMRAP
8 Thruster @ 115lbs
8 T2B
5 +14; 94 reps - I did everything unbroken, the last 90 sec stated to hurt a bit. Quads, hip flexors, and shoulders were lit up. It was pretty fun though.
Saturday, October 26, 2013
10-25-13
10-25-13
A. Squat Snatch; Build to a Max
warm up to 135lbs; 2 @ 155lbs; 3 @ 165lbs; 3 @ 175lbs; 2 @ 185lbs; 195lbs; 205lbs;
215lbs - I failed 4 times at 215lbs, I was close each time but I was starting to get frustrated so once I hit it once I called it. I don't know what was going on today, the lighter weights felt great. I got 9 hours of sleep last night and ate a ton yesterday.
B. Squat Clean X 1/ Push Jerk X 3/ Split Jerk X1; Rest 2 min X 6 Complexes
2 @ 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; 230lbs; 235lbs - These weren't feeling great, by the time I got to the split jerk my breathing was heavy. I wasn't feeling 100% on today so I didn't push the weight.
C. Push Press Clusters 3.3.3 X 5; Rest 30 sec/ 3min
185lbs; 195lbs; 205lbs; 2 sets at 195lbs - My shoulders were just getting shot on the last set of 3 at 205 so I dropped back down fo rthe last 2 sets.
+
8-7-6-5-4-3-2-1
Dead Lift @ 315lbs
Box Jumps @ 30''
Back Squat @ 225lbs
12:08 - I did all DL and BS unbroken, BJ were step downs. Controlling my breathing was the biggest issue. BS were actually the toughest part - holding my breath and keeping a tight core with heavy breathing and high heart rate was tough. I ended up taking a few breaths between most reps. My lower back was getting pretty tight at the end.
10-26-13
A. Power Clean Clusters 1.1.1.1.1 x3; Rest 15 sec / Rest 2 min
185lbs; 205lbs; 215lbs; 225lbs; 230lbs; 235lbs - Theses felt good, the 4th and 5th rep of each of the last 2 clusters got pretty tough they were pretty ugly.
B1. Push Jerk 3 x 3; Rest 10 sec
225lbs; 230lbs; 230lbs - These felt good I don't think that my shoulders could have gone much heavier.
B2. Bench Press 3 x 3; Rest 20 sec
225lbs; 235lbs; 235lbs - These felt tough today the 3rd rep for both sets of 235 were a struggle
B3. HSPU; 15 for Time x 3; Rest 30 sec
0:20; 0:23; 0:24 - Shoulders were feeling it on these, I had to pause on my head briefly on the last two sets.
B4. Burpee 10 AFAP x 3; Rest 3:30
0:19; 0:20; 0:20 - These felt good
+
7 min AMRAP
30 DUs
6 C2B Pull-Ups
7 - My shoulders were feeling it here. The first 3 sets of DUs were unbroken then the rest I broke at 15 or so. The last set was 10/10/10. All C2B were unbroken.
A. Squat Snatch; Build to a Max
warm up to 135lbs; 2 @ 155lbs; 3 @ 165lbs; 3 @ 175lbs; 2 @ 185lbs; 195lbs; 205lbs;
215lbs - I failed 4 times at 215lbs, I was close each time but I was starting to get frustrated so once I hit it once I called it. I don't know what was going on today, the lighter weights felt great. I got 9 hours of sleep last night and ate a ton yesterday.
B. Squat Clean X 1/ Push Jerk X 3/ Split Jerk X1; Rest 2 min X 6 Complexes
2 @ 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; 230lbs; 235lbs - These weren't feeling great, by the time I got to the split jerk my breathing was heavy. I wasn't feeling 100% on today so I didn't push the weight.
C. Push Press Clusters 3.3.3 X 5; Rest 30 sec/ 3min
185lbs; 195lbs; 205lbs; 2 sets at 195lbs - My shoulders were just getting shot on the last set of 3 at 205 so I dropped back down fo rthe last 2 sets.
+
8-7-6-5-4-3-2-1
Dead Lift @ 315lbs
Box Jumps @ 30''
Back Squat @ 225lbs
12:08 - I did all DL and BS unbroken, BJ were step downs. Controlling my breathing was the biggest issue. BS were actually the toughest part - holding my breath and keeping a tight core with heavy breathing and high heart rate was tough. I ended up taking a few breaths between most reps. My lower back was getting pretty tight at the end.
10-26-13
A. Power Clean Clusters 1.1.1.1.1 x3; Rest 15 sec / Rest 2 min
185lbs; 205lbs; 215lbs; 225lbs; 230lbs; 235lbs - Theses felt good, the 4th and 5th rep of each of the last 2 clusters got pretty tough they were pretty ugly.
B1. Push Jerk 3 x 3; Rest 10 sec
225lbs; 230lbs; 230lbs - These felt good I don't think that my shoulders could have gone much heavier.
B2. Bench Press 3 x 3; Rest 20 sec
225lbs; 235lbs; 235lbs - These felt tough today the 3rd rep for both sets of 235 were a struggle
B3. HSPU; 15 for Time x 3; Rest 30 sec
0:20; 0:23; 0:24 - Shoulders were feeling it on these, I had to pause on my head briefly on the last two sets.
B4. Burpee 10 AFAP x 3; Rest 3:30
0:19; 0:20; 0:20 - These felt good
+
7 min AMRAP
30 DUs
6 C2B Pull-Ups
7 - My shoulders were feeling it here. The first 3 sets of DUs were unbroken then the rest I broke at 15 or so. The last set was 10/10/10. All C2B were unbroken.
Wednesday, October 23, 2013
10-21-13
10-21-13
A. Squat Snatch; Build to a Tough Single - Drop to 80% & Hit 8 Singles; Rest 2 min
Warm up to 135lbs; 2 @ 145lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs;
205lbs; 215lbs - 8 x 1 @ 175lbs - These felt great I had a lot of fun with this one. No failed reps, I'm glad to get back to hitting quality reps at a percentage..
B. Back Squat; 10,8,6,4,2; Rest 3 min
10 @ 245lbs; 8 @ 265lbs; 6 @ 285lbs; 4 @ 305lbs; 2 @ 32olbs - These felt good. I started out a bit conservative, my hamstrings and lower back were a bit sore this morning but loosened up well once I started to squat.
+
6-5-4-3-2-1-2-3-4-5-6
Thrusters @ 135lbs
Muscle Ups
11:19 - My shoulders were getting pretty smoked twards the end of this. I might have been able to shave a few sec off my time if I took shorter rests between the first sets of 6,5, &4. This was a fun workout all thrusters were unbroken and I only fbroke on the last 3 sets of MUs - 3/1, 3/2, 2/2/2.
10-22-13
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
X 20
274 Avg Watt; 390 Cal - This felt great today. I warmed up with 10min @ Z1 stretched a bit more then did it. I kept the 85% above 430W the output at 50% got slower as the time went on.
10-23-13
OC Throwdown Qualifier #2
8 min AMRAP
20 OHS @ 95lbs
20 Pull-Ups
20 OHS @ 135lbs
20 C2B Pull-Ups
20 OHS @ 165lbs
20 Muscle Ups
Max OHS @ 185lbs
101 - This was a pretty fun workout, My shoulders were definitely the limiter, I know that was the point. All the pull-ups felt great but as soon as I got 165 over head my shoulders started to burn. I was feeling pretty wobbly on that set of OHS, my shoulders typically don't feel like that on them. I broke them 7/4/5/4. I got done with 35 sec left and failed my first MU, then got the only one with 2 sec left. I was hoping to do a bit better but it is what it is.
A. Squat Snatch; Build to a Tough Single - Drop to 80% & Hit 8 Singles; Rest 2 min
Warm up to 135lbs; 2 @ 145lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs;
205lbs; 215lbs - 8 x 1 @ 175lbs - These felt great I had a lot of fun with this one. No failed reps, I'm glad to get back to hitting quality reps at a percentage..
B. Back Squat; 10,8,6,4,2; Rest 3 min
10 @ 245lbs; 8 @ 265lbs; 6 @ 285lbs; 4 @ 305lbs; 2 @ 32olbs - These felt good. I started out a bit conservative, my hamstrings and lower back were a bit sore this morning but loosened up well once I started to squat.
+
6-5-4-3-2-1-2-3-4-5-6
Thrusters @ 135lbs
Muscle Ups
11:19 - My shoulders were getting pretty smoked twards the end of this. I might have been able to shave a few sec off my time if I took shorter rests between the first sets of 6,5, &4. This was a fun workout all thrusters were unbroken and I only fbroke on the last 3 sets of MUs - 3/1, 3/2, 2/2/2.
10-22-13
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
X 20
274 Avg Watt; 390 Cal - This felt great today. I warmed up with 10min @ Z1 stretched a bit more then did it. I kept the 85% above 430W the output at 50% got slower as the time went on.
10-23-13
OC Throwdown Qualifier #2
8 min AMRAP
20 OHS @ 95lbs
20 Pull-Ups
20 OHS @ 135lbs
20 C2B Pull-Ups
20 OHS @ 165lbs
20 Muscle Ups
Max OHS @ 185lbs
101 - This was a pretty fun workout, My shoulders were definitely the limiter, I know that was the point. All the pull-ups felt great but as soon as I got 165 over head my shoulders started to burn. I was feeling pretty wobbly on that set of OHS, my shoulders typically don't feel like that on them. I broke them 7/4/5/4. I got done with 35 sec left and failed my first MU, then got the only one with 2 sec left. I was hoping to do a bit better but it is what it is.
Saturday, October 19, 2013
10-18-13
10-18-13
A. Power Clean; Build to a Max
Warm up to 185; 5 @ 205lbs; 3 @ 215lbs; 3 @ 225lbs; 2 @ 235lbs; 1 @ 245lbs; 1 @ 255lbs;
1 @ 260lbs; 3 x (F) @ 265lbs - 260 is a 5lb PR, so I'm stoked. 265 was close I know that it will come soon.
B. AMRAP Power Clean in 8 min @ 90% of A
( 90% of 260 = 234; Used 235lbs)
26 - with one failed on the 7th rep. I am happy with this. Its an improvement from when I was out in AZ. They weren't all pretty but I got them up.
10-19-13
AM
OC Throwdown Qualifier Workout #1
14 Min Amrap
10 Bar Burpee HR
15 DeadLift HR @ 165lbs
20 Wall Ball 20lbs
251; 5 + 26 - I was shooting to get 6+ rounds but I'm okay with it. The HR DL really got my lower back tight, but I was able to keep moving through it.
PM
Run 3000m for Time
11:57.7 - Not the time that I wanted. I feel as light as I did on the original test, my legs just felt kinda heavy after the WB and DL earlier today. It was pretty windy on the track as well but I don't think that really made a difference.
A. Power Clean; Build to a Max
Warm up to 185; 5 @ 205lbs; 3 @ 215lbs; 3 @ 225lbs; 2 @ 235lbs; 1 @ 245lbs; 1 @ 255lbs;
1 @ 260lbs; 3 x (F) @ 265lbs - 260 is a 5lb PR, so I'm stoked. 265 was close I know that it will come soon.
B. AMRAP Power Clean in 8 min @ 90% of A
( 90% of 260 = 234; Used 235lbs)
26 - with one failed on the 7th rep. I am happy with this. Its an improvement from when I was out in AZ. They weren't all pretty but I got them up.
10-19-13
AM
OC Throwdown Qualifier Workout #1
14 Min Amrap
10 Bar Burpee HR
15 DeadLift HR @ 165lbs
20 Wall Ball 20lbs
251; 5 + 26 - I was shooting to get 6+ rounds but I'm okay with it. The HR DL really got my lower back tight, but I was able to keep moving through it.
PM
Run 3000m for Time
11:57.7 - Not the time that I wanted. I feel as light as I did on the original test, my legs just felt kinda heavy after the WB and DL earlier today. It was pretty windy on the track as well but I don't think that really made a difference.
Wednesday, October 16, 2013
10-14-13
10-14-13
A. Power Snatch; Build to a Max
Warm up to 135lbs; 4 @ 155lbs; 3 @ 165lbs; 3 @ 175lbs; 2 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs - I caught 205 at pretty close to parallel, so I called it there. These felt good this morning I had a good time here. Thanks for that email Max, it helped me take a step back and just relax and enjoy the training process.
+
CrossFit Open Workout 13.1
164 - 14 snatches at 165lbs. This wasn't a big improvement score wise but it did feel better this time. I was alot more calm and composed during my snatches, breathing was much smoother and composed. I think that I held back a bit through the first snatches - i broke them 15 and 15, and I know that I went unbroken during the open.
10-15-13
Airdyne 30 min Easy
371 cal; 166 avg watt - took this easy and did this first thing in the morning with a light breakfast. Took a nap late morning and did some light moving around and stretching in the afternoon.
10-16-13
A. Front Squat; Build to a Max
Warm up tp 185lbs; 3 x 2 @ 225lbs; 2 x 1 @ 245lbs; 2 x 1 @ 256lbs; 275lbs; 285lbs; 295lbs;
305lbs; (F) @ 315lbs - Just stalled out above parallel on 315, it felt better than it has before.
B1. Press; Build to a Max
135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs - I stopped here because my back was arching alot struggling to get 185, but I'm happy I got it
B2. Weighted Pull-Up; Build to a Max
53lbs; 58lbs; 63lbs; 68lbs; 70lbs; 75lbs; 80lbs; 85lbs; 90lbs - These felt good, 90 was slow the last few inches
+
CrossFit Open Workout 13.5
85 - My shoulders just started to give out on the last set of pull-ups. I was hoping to get into the second round but just ran out of time.
A. Power Snatch; Build to a Max
Warm up to 135lbs; 4 @ 155lbs; 3 @ 165lbs; 3 @ 175lbs; 2 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs - I caught 205 at pretty close to parallel, so I called it there. These felt good this morning I had a good time here. Thanks for that email Max, it helped me take a step back and just relax and enjoy the training process.
+
CrossFit Open Workout 13.1
164 - 14 snatches at 165lbs. This wasn't a big improvement score wise but it did feel better this time. I was alot more calm and composed during my snatches, breathing was much smoother and composed. I think that I held back a bit through the first snatches - i broke them 15 and 15, and I know that I went unbroken during the open.
10-15-13
Airdyne 30 min Easy
371 cal; 166 avg watt - took this easy and did this first thing in the morning with a light breakfast. Took a nap late morning and did some light moving around and stretching in the afternoon.
10-16-13
A. Front Squat; Build to a Max
Warm up tp 185lbs; 3 x 2 @ 225lbs; 2 x 1 @ 245lbs; 2 x 1 @ 256lbs; 275lbs; 285lbs; 295lbs;
305lbs; (F) @ 315lbs - Just stalled out above parallel on 315, it felt better than it has before.
B1. Press; Build to a Max
135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs - I stopped here because my back was arching alot struggling to get 185, but I'm happy I got it
B2. Weighted Pull-Up; Build to a Max
53lbs; 58lbs; 63lbs; 68lbs; 70lbs; 75lbs; 80lbs; 85lbs; 90lbs - These felt good, 90 was slow the last few inches
+
CrossFit Open Workout 13.5
85 - My shoulders just started to give out on the last set of pull-ups. I was hoping to get into the second round but just ran out of time.
Saturday, October 12, 2013
10-11-13
10-11-13
A. Squat Clean; Build to a Max
Warm up to 185lbs; 205lbs; 215lbs; 225lbs; 245lbs; 255lbs; 265lbs; (F) x 4 @ 275lbs - I was not happy at all with this I know that I can get this weight. I was just not committing to get under the bar. Frustrating.
B. Back Squat; Build to a Max
135lbs; 225lbs; 275lbs; 315lbs; 335lbs; 355lbs; (F) @ 365lbs - I was hoping to get more 375 was my goal. I was just all in my head about the cleans earlier. I don't know what was going on, I felt great going into today - I got 8 to 9 hours of sleep the past few nights and plenty of calories. As soon as I started lifting I just didn't feel on. I hope that this passes soon I'm going to get plenty of rest tonight and hope to start fresh tomorrow.
C. 30 Squat Clean for Time @ 205lbs
6:18 - This felt alright, I dropped between each rep. I just wanted quality reps and to end the workout feeling better about this session.
10-12-13
A. Push Jerk; build to a Max
135lbs; 165lbs; 185lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs; (F) @ 260lbs x 2 - These felt okay today. My wrist was a bit sore this morning, I caught a clean funny yesterday and it was tender when I woke up this morning. It felt alright after a good warmup. I only attempted 260 twice, I feel like I could get it but didn't want to burn myself out trying. Finding all these maxes along with the open tests is getting to be tough mentally. I can recognize that it is a part of training that I need improvement on - but I didn't want to push myself past that point today.
B. Bench Press; Build to a Max
Warm up to 185lbs; 205lbs; 225lbs; 245lbs; 255lbs; 265lbs; 275lbs; (F) @ 280lbs - This felt good
C. AMRAP HSPU Unbroken Kipping
50 - I really had to work for those last 6 reps, my goal was 50 so when I got there without thinking about it I came off the wall after the last rep.
+
CrossFit Open Workout 13.4
15 + 6 ; 96 reps - This was as tough as I remembered, breathing felt better this time tough.
A. Squat Clean; Build to a Max
Warm up to 185lbs; 205lbs; 215lbs; 225lbs; 245lbs; 255lbs; 265lbs; (F) x 4 @ 275lbs - I was not happy at all with this I know that I can get this weight. I was just not committing to get under the bar. Frustrating.
B. Back Squat; Build to a Max
135lbs; 225lbs; 275lbs; 315lbs; 335lbs; 355lbs; (F) @ 365lbs - I was hoping to get more 375 was my goal. I was just all in my head about the cleans earlier. I don't know what was going on, I felt great going into today - I got 8 to 9 hours of sleep the past few nights and plenty of calories. As soon as I started lifting I just didn't feel on. I hope that this passes soon I'm going to get plenty of rest tonight and hope to start fresh tomorrow.
C. 30 Squat Clean for Time @ 205lbs
6:18 - This felt alright, I dropped between each rep. I just wanted quality reps and to end the workout feeling better about this session.
10-12-13
A. Push Jerk; build to a Max
135lbs; 165lbs; 185lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs; (F) @ 260lbs x 2 - These felt okay today. My wrist was a bit sore this morning, I caught a clean funny yesterday and it was tender when I woke up this morning. It felt alright after a good warmup. I only attempted 260 twice, I feel like I could get it but didn't want to burn myself out trying. Finding all these maxes along with the open tests is getting to be tough mentally. I can recognize that it is a part of training that I need improvement on - but I didn't want to push myself past that point today.
B. Bench Press; Build to a Max
Warm up to 185lbs; 205lbs; 225lbs; 245lbs; 255lbs; 265lbs; 275lbs; (F) @ 280lbs - This felt good
C. AMRAP HSPU Unbroken Kipping
50 - I really had to work for those last 6 reps, my goal was 50 so when I got there without thinking about it I came off the wall after the last rep.
+
CrossFit Open Workout 13.4
15 + 6 ; 96 reps - This was as tough as I remembered, breathing felt better this time tough.
Wednesday, October 9, 2013
10-7-13
10-7-13
A. Squat Snatch; Build to a Max
Warm up to 155lbs; 2 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 2 x (F) @ 225lbs;
5 x (F) @ 230lbs - 225lbs felt pretty good but I just wasn't catching solid, the pull felt great - legs and back felt strong. So I added 2.5 to each side so when the catch felt on i would get a PR. I caught it twice over head and lost it forward both times. I could have tried to fight it up on the second but I knew that it would not enforce good knee mechanics - so I let it go. I know that the weight is there, I just feel like I need more work percentage work with quality reps - just haven't been snatching much lately
B. 20 Squat Snatch for Time @ 77% of A (used 170lbs)
5:11 - not my best effort. I failed 4 reps, 15,17,19,19 - my core was breaking at the bottom of the catch. I know that my CNS was taxed. Not displease with the mornings work, I know that it all helps in the long run.
+
Crossfit Open Workout 13.3
12 min AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups
259 - failed on the 20th MU right before 12 min. Not as good as my open score but I was fresh when I did it. My shoulders were just feeling it from about the 100th wall ball on. During the open I did the first 100 WB unbroken then 25 and 25. This time I did the first 60 unbroken then sets of 20 and 25 trying not to burn out, my shoulders were just taxed from the snatches earlier. I'm pleased with it though - except for the fact that my room mate did it earlier and we ended up tying.
10-8-13
Row 20 min @ Z1
4823m
+
Mobility work
10-9-13
A Dead Lift; Build to a Max
Warm Up to 315lbs; 1 @ 345lbs; 1 @ 365lbs; 1 @ 385 lbs; 1 @ 395lbs; (F) @ 405lbs - I don't know what the deal is. I don't see how I got 420 at the beginning of our training and now anything over 400 seems like its stuck to the ground.
B. Split Jerk; Build to a Max
Warm up to 185lbs; 2 @ 215lbs; 2 @ 225lbs; 1 @ 245lbs; 1 @ 255lbs; 1 @ 265lbs;
1 @ 275lbs (PR); (F) @ 280lbs x 4 - Almost had 280, at about 255 I started to feel good and warmed up. I felt great going for 280 - I was so close.
+
CrossFir Open Workout 13.2
10 min AMRAP
5 S2OH @ 115lbs
10 Dead Lifts @ 115lbs
15 Box Jumps @ 24''
8 + 22 - I am not happy with this score. I know when I did the open workouts I was fresh but I didn't come close on this one. I'm pretty frustrated with this. I almost feel like I'm in a slump, I keep telling myself that this is all part of the training cycle. But its hard at times to stay out of my head. I know that this is the first time that I have followed programming specific for me with long term goals. I am very happy with the training thus far.
A. Squat Snatch; Build to a Max
Warm up to 155lbs; 2 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 2 x (F) @ 225lbs;
5 x (F) @ 230lbs - 225lbs felt pretty good but I just wasn't catching solid, the pull felt great - legs and back felt strong. So I added 2.5 to each side so when the catch felt on i would get a PR. I caught it twice over head and lost it forward both times. I could have tried to fight it up on the second but I knew that it would not enforce good knee mechanics - so I let it go. I know that the weight is there, I just feel like I need more work percentage work with quality reps - just haven't been snatching much lately
B. 20 Squat Snatch for Time @ 77% of A (used 170lbs)
5:11 - not my best effort. I failed 4 reps, 15,17,19,19 - my core was breaking at the bottom of the catch. I know that my CNS was taxed. Not displease with the mornings work, I know that it all helps in the long run.
+
Crossfit Open Workout 13.3
12 min AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups
259 - failed on the 20th MU right before 12 min. Not as good as my open score but I was fresh when I did it. My shoulders were just feeling it from about the 100th wall ball on. During the open I did the first 100 WB unbroken then 25 and 25. This time I did the first 60 unbroken then sets of 20 and 25 trying not to burn out, my shoulders were just taxed from the snatches earlier. I'm pleased with it though - except for the fact that my room mate did it earlier and we ended up tying.
10-8-13
Row 20 min @ Z1
4823m
+
Mobility work
10-9-13
A Dead Lift; Build to a Max
Warm Up to 315lbs; 1 @ 345lbs; 1 @ 365lbs; 1 @ 385 lbs; 1 @ 395lbs; (F) @ 405lbs - I don't know what the deal is. I don't see how I got 420 at the beginning of our training and now anything over 400 seems like its stuck to the ground.
B. Split Jerk; Build to a Max
Warm up to 185lbs; 2 @ 215lbs; 2 @ 225lbs; 1 @ 245lbs; 1 @ 255lbs; 1 @ 265lbs;
1 @ 275lbs (PR); (F) @ 280lbs x 4 - Almost had 280, at about 255 I started to feel good and warmed up. I felt great going for 280 - I was so close.
+
CrossFir Open Workout 13.2
10 min AMRAP
5 S2OH @ 115lbs
10 Dead Lifts @ 115lbs
15 Box Jumps @ 24''
8 + 22 - I am not happy with this score. I know when I did the open workouts I was fresh but I didn't come close on this one. I'm pretty frustrated with this. I almost feel like I'm in a slump, I keep telling myself that this is all part of the training cycle. But its hard at times to stay out of my head. I know that this is the first time that I have followed programming specific for me with long term goals. I am very happy with the training thus far.
Friday, October 4, 2013
10-4-13
10-4-13
A. Power Clean; Build to a Tough Triple
Warm up to 165lbs; 185lbs; 195lbs; 205lbs; 215lbs; 215lbs; 225lbs; 230lbs - These felt good, 225 and 230 got tough on the third rep - my left elbow wasn't getting all the way through and I caught it high. Grip was definitely a limiter as well.
B. Front Squat; 5,5,3,3; Rest 3 min
5 @ 225lbs; 5 @ 245lbs; 5 @ 265lbs; 2 x 3 @ 285lbs - These felt good - hip and knee mechanics felt good. I didn't want to go too heavy and not get full depth for each rep, I was wanting to make sure that every rep was quality.
C. Clean Pulls; 5 x 5; Rest 2 min
225lbs; 255lbs; 275lbs; 285lbs; 295lbs - These felt great as well
+
Row 5K for Time
18:16.6 - This wasn't my best time but my legs we a bit taxed, my lower back started to tighten up at the end. I was able to keep the pace under 1:52/500m. I wasn't displeased, but I know that I can do better.
A. Power Clean; Build to a Tough Triple
Warm up to 165lbs; 185lbs; 195lbs; 205lbs; 215lbs; 215lbs; 225lbs; 230lbs - These felt good, 225 and 230 got tough on the third rep - my left elbow wasn't getting all the way through and I caught it high. Grip was definitely a limiter as well.
B. Front Squat; 5,5,3,3; Rest 3 min
5 @ 225lbs; 5 @ 245lbs; 5 @ 265lbs; 2 x 3 @ 285lbs - These felt good - hip and knee mechanics felt good. I didn't want to go too heavy and not get full depth for each rep, I was wanting to make sure that every rep was quality.
C. Clean Pulls; 5 x 5; Rest 2 min
225lbs; 255lbs; 275lbs; 285lbs; 295lbs - These felt great as well
+
Row 5K for Time
18:16.6 - This wasn't my best time but my legs we a bit taxed, my lower back started to tighten up at the end. I was able to keep the pace under 1:52/500m. I wasn't displeased, but I know that I can do better.
Wednesday, October 2, 2013
10-2-13
10-2-13
A. Muscle-Ups; AMRAP Unbroken x 2; Rest 3 min
12; 10 - grip on the rings was the biggest limiter here. Still pretty taxing my shoulders were lit up pretty good a few min after the second set.
B. Push Jerk; 5 x 5; Rest 3 min
165lbs; 185lbs; 205lbs; 225lbs; 230lbs - I was pretty happy with this. I was going for good quality reps. The eccentric was the hardest part, I was cautious not to arch my back on that part.
C. Thrusters; 30 for Time @ 155lbs
3:04 - 10/5/5/3/3/2/2. I took the longest rest after the set of 10. Again I think that this was mental, I didn't want to fail reps at the end. After the set of 15 I realized what I was doing and pushed it out of my mind and dug in. My shoulders were gassed on the last sets. This was a good mental test for me.
A. Muscle-Ups; AMRAP Unbroken x 2; Rest 3 min
12; 10 - grip on the rings was the biggest limiter here. Still pretty taxing my shoulders were lit up pretty good a few min after the second set.
B. Push Jerk; 5 x 5; Rest 3 min
165lbs; 185lbs; 205lbs; 225lbs; 230lbs - I was pretty happy with this. I was going for good quality reps. The eccentric was the hardest part, I was cautious not to arch my back on that part.
C. Thrusters; 30 for Time @ 155lbs
3:04 - 10/5/5/3/3/2/2. I took the longest rest after the set of 10. Again I think that this was mental, I didn't want to fail reps at the end. After the set of 15 I realized what I was doing and pushed it out of my mind and dug in. My shoulders were gassed on the last sets. This was a good mental test for me.
Monday, September 30, 2013
9-30-13
9-28-13
Pensacola Beach Brawl
Event 1
8 Min to establish a Max Clean and Jerk
255lbs - I failed 3 tomes on the jerk at 265lbs. Just couldnt lock it out. The cleans felt great, I was feeling good about this coming into it, I was hoping to PR actually. Push Pressed 245 - my split was just not there for some reason. I probably should have warmed it up more.
Event 2
40 Double Unders
30 T2B
20 OHS @ 135LBS
10 Box Jump Overs @ 30''
20 S2OH @ 135lbs
30 Pull Ups
40 Double Unders
8:01 - This was fun But I think that I went out a bit hard and my shoulders blew up on the S2OH. I did the first set of DUs unbroken, the T2B and OHS were unbroken too - then I moved through the box jump overs smoothly. I did the first 9 S2OH then broke. My shoulders gave out I did the last 11 reps 4/4/3. The pull-ups were bad too 6 sets of 5, my shoulders and grip were dead. The last DUs were sets of around 10 and I probably broke three times on the last 10. Minimal rest was taken on all breaks, I felt good about that.
Event 3
Floater WOD
3 Attempts for Max Vertical Jump
28'' - I have never done this before and I know that I didn't have the technique down. I was definitely expecting more.
Event 4
Beach Run -
15 Burpee over parallelets in the Sand
400m Run with 20lb Medicine Ball
400m Run
4:41 - This wasn't as bad as i was expecting, I'm just not used to running in the sand, its totally different but it was fun. Looking back I could have gone harder I wasn't as destroyed as most of the other competitors were after.
Event 5
Heavy Power Amanda
9-7-5
Muscle Ups
Power Snatch @ 155lbs
6:13 - This was my favorite event. It was my first comp event with MUs, they felt great - 9 unbroken, 5/2, 3/2. The snatches were singles, my judge gave me a 2 second count at the top of each rep before telling me to drop the bar. The snatches felt light and fast.
Over all this was a humbling experience.The competition was very strong and skilled. But I'm glad that I put myself out there and got through it. I know that I have a long way to go but I'm looking forward to the challenge. There are things that I would have done differently - warmed up better before and after each event, planned better for nutrition, rest and recovery,etc... as well as coaching between my events. It was a good experience and I'm happy with the way things are headed.
Pensacola Beach Brawl
Event 1
8 Min to establish a Max Clean and Jerk
255lbs - I failed 3 tomes on the jerk at 265lbs. Just couldnt lock it out. The cleans felt great, I was feeling good about this coming into it, I was hoping to PR actually. Push Pressed 245 - my split was just not there for some reason. I probably should have warmed it up more.
Event 2
40 Double Unders
30 T2B
20 OHS @ 135LBS
10 Box Jump Overs @ 30''
20 S2OH @ 135lbs
30 Pull Ups
40 Double Unders
8:01 - This was fun But I think that I went out a bit hard and my shoulders blew up on the S2OH. I did the first set of DUs unbroken, the T2B and OHS were unbroken too - then I moved through the box jump overs smoothly. I did the first 9 S2OH then broke. My shoulders gave out I did the last 11 reps 4/4/3. The pull-ups were bad too 6 sets of 5, my shoulders and grip were dead. The last DUs were sets of around 10 and I probably broke three times on the last 10. Minimal rest was taken on all breaks, I felt good about that.
Event 3
Floater WOD
3 Attempts for Max Vertical Jump
28'' - I have never done this before and I know that I didn't have the technique down. I was definitely expecting more.
Event 4
Beach Run -
15 Burpee over parallelets in the Sand
400m Run with 20lb Medicine Ball
400m Run
4:41 - This wasn't as bad as i was expecting, I'm just not used to running in the sand, its totally different but it was fun. Looking back I could have gone harder I wasn't as destroyed as most of the other competitors were after.
Event 5
Heavy Power Amanda
9-7-5
Muscle Ups
Power Snatch @ 155lbs
6:13 - This was my favorite event. It was my first comp event with MUs, they felt great - 9 unbroken, 5/2, 3/2. The snatches were singles, my judge gave me a 2 second count at the top of each rep before telling me to drop the bar. The snatches felt light and fast.
Over all this was a humbling experience.The competition was very strong and skilled. But I'm glad that I put myself out there and got through it. I know that I have a long way to go but I'm looking forward to the challenge. There are things that I would have done differently - warmed up better before and after each event, planned better for nutrition, rest and recovery,etc... as well as coaching between my events. It was a good experience and I'm happy with the way things are headed.
Wednesday, September 25, 2013
9-23-13
9-23-13
A. Squat Clean & Jerk; 7 Singles @ 85% of 1RM (225lbs)
Warmed up with 135, 165, 185, 205lbs - Complete with 225lbs - felt good today, light and fast.
B. Front Squat; 3,2,1; Rest 3 min
3 x 3 @ 225lbs; 3 @ 245lbs; 3 @ 265lbs; 3 @ 275lbs; 3 @ 285lbs; 2 @ 295lbs; 1 @ 305lbs - These felt strong today @ 305lbs I didn't go ass to ankle but I did break parallel.
C. Muscle Ups; 3 on the Min for 60 sec
Complete all unbroken - easy
+
Row 30 sec @ 85%
Row 30 sec easy
x 10
Complete - felt good, quads got tight at the end breathing was good - broke a good sweat.
9-24-13
A. Power Clean x 1/ Hang Power Clean x 2; 1 Complex EMOM for 10 min
(increase loading per set...start easy and fast, build so last 3 are tough but not maximal )
1 @ 135lbs; 2 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs; 1 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs;
1 @ 215lbs; 1 @ 225lbs - This was fun, the PC felt good - grip was the biggest issue on the last 2 sets. Its been rainy and humid here and chalk wasn't helping much. Didn't plan on going to 225 but I was feeling it and the weight felt good.
B. TnG Dead Lift; 5 reps on the min for 5 min @ 275lbs
Complete - Felt good
+
3 Rounds for Time @ 85-90% effort
Run 400
15 KBS @ 1.5pood
10 Burpee
8:45 - This felt good I felt like I kept it at the right effort. My main focus was on burpee speed - getting a quick bounce out of the bottom.
9-25-13
A. 15 Wall Balls Unbroken x 4; Rest 60 sec
Complete
B. 7 HSPU Unbroken x 4; Rest 60 sec
Complete
+
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
x 20
275 Avg Watt
388 Cal
A. Squat Clean & Jerk; 7 Singles @ 85% of 1RM (225lbs)
Warmed up with 135, 165, 185, 205lbs - Complete with 225lbs - felt good today, light and fast.
B. Front Squat; 3,2,1; Rest 3 min
3 x 3 @ 225lbs; 3 @ 245lbs; 3 @ 265lbs; 3 @ 275lbs; 3 @ 285lbs; 2 @ 295lbs; 1 @ 305lbs - These felt strong today @ 305lbs I didn't go ass to ankle but I did break parallel.
C. Muscle Ups; 3 on the Min for 60 sec
Complete all unbroken - easy
+
Row 30 sec @ 85%
Row 30 sec easy
x 10
Complete - felt good, quads got tight at the end breathing was good - broke a good sweat.
9-24-13
A. Power Clean x 1/ Hang Power Clean x 2; 1 Complex EMOM for 10 min
(increase loading per set...start easy and fast, build so last 3 are tough but not maximal )
1 @ 135lbs; 2 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs; 1 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs;
1 @ 215lbs; 1 @ 225lbs - This was fun, the PC felt good - grip was the biggest issue on the last 2 sets. Its been rainy and humid here and chalk wasn't helping much. Didn't plan on going to 225 but I was feeling it and the weight felt good.
B. TnG Dead Lift; 5 reps on the min for 5 min @ 275lbs
Complete - Felt good
+
3 Rounds for Time @ 85-90% effort
Run 400
15 KBS @ 1.5pood
10 Burpee
8:45 - This felt good I felt like I kept it at the right effort. My main focus was on burpee speed - getting a quick bounce out of the bottom.
9-25-13
A. 15 Wall Balls Unbroken x 4; Rest 60 sec
Complete
B. 7 HSPU Unbroken x 4; Rest 60 sec
Complete
+
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
x 20
275 Avg Watt
388 Cal
Saturday, September 21, 2013
9-20-13
9-20-13
A. Squat Snatch Gauntlet - Beginning @ 135lbs - Add 10 lbs per min
worked up to 215lbs - failed at 225lbs - squat snatches felt good, I was close to hitting 225.
+
9-7-5
Muscle Ups
Squat Snatch @ 135lbs
5:17 - This felt strong I think that it probably is a PR. I started with 9 UB MUs then broke the rest in half 3/4 and 2/3. I did half and half TnG and singles on squat snatch. I felt pretty good on this one I think there is still room for improvement in the transition and rest between reps.
9-21-13
50 HSPU
100 Double Unders
50 Burpee
100 Wall Balls
50 T2B
100 Double Unders
50 KBS @ 2pood
22:02 - This was fun, I still feel like I should be able to push harder throughout. KBS at the end were the worst part my grip was taxed. The DUs felt pretty good I can tell that there has been an improvement here. The HSPU felt great - 36/7/7, the wall balls were 20/15/15/20/15/15.
A. Squat Snatch Gauntlet - Beginning @ 135lbs - Add 10 lbs per min
worked up to 215lbs - failed at 225lbs - squat snatches felt good, I was close to hitting 225.
+
9-7-5
Muscle Ups
Squat Snatch @ 135lbs
5:17 - This felt strong I think that it probably is a PR. I started with 9 UB MUs then broke the rest in half 3/4 and 2/3. I did half and half TnG and singles on squat snatch. I felt pretty good on this one I think there is still room for improvement in the transition and rest between reps.
9-21-13
50 HSPU
100 Double Unders
50 Burpee
100 Wall Balls
50 T2B
100 Double Unders
50 KBS @ 2pood
22:02 - This was fun, I still feel like I should be able to push harder throughout. KBS at the end were the worst part my grip was taxed. The DUs felt pretty good I can tell that there has been an improvement here. The HSPU felt great - 36/7/7, the wall balls were 20/15/15/20/15/15.
Wednesday, September 18, 2013
9-16-13
9-16-13
A1. Push Press; 5 x 5; Rest 45 sec
175lbs; 185lbs; 195lbs; 200lbs; 205lbs - These felt solid today. Taking the 4 min rest this time helped a lot.
A2. Bench Press; 5 x 5; Rest 45 sec
185lbs; 195lbs; 205lbs; 215lbs; 225lbs - THese felt good as well.
A3. Ring Dips; 10 for Time x 5; Rest 45 sec
0:09; 0:09; 0:10; 0:09; 0:10
A4. HSPU; 15 for Time x 5; Rest 4 min
0:20; 0:19; 0:19; 0:20; 0:20 - Ring dips and HSPU both felt strong today
+
50-40-30-20-10
KBS @ 1.5pood
WallBalls @ 20lbs
15:24 - I was confident going into this, my goal was to try and do it all unbroken. However on the set of 40 wall balls I mentally kinda bitched out and got into my head. My shoulders, forearms, and quads just started burning quicker than I expected and I wasn't as mentally strong as I expected. But it is what it is and I got through it.
9-17-13
20 min AMRAP
100m Farmers Cary w 2pood per hand
100 Double Unders
10 GHD Sit-Ups
4 + 100m + 61 DUs - All the Farmers carries were unbroken and the GHDs felt great. I felt like I was doing DUs the whole time. The first 2 sets went well - larger sets between 30 and 50. After 10 min I started to get shin splints in my left calf and my shoulders started to burn out - started to get 15-30 reps a set. Overall I would have like to have gotten a higher score but I can tell that I'm improving on my DUs.
9-18-13
A1. Weighted Pull-Ups 1-2 x 5; Rest 30 sec
2 @ 53lbs; 2 @ 63lbs; 1 @ 70lbs; 1 @ 75lbs; 1 @ 80lbs
A2. C2B Pull-Ups 18 for Time x 5; Rest 4 min
0:29; 0:29; 0:28; 0:28; 0:29 - Felt good today. I used gymnastic grips on the C2B, I still have bit of a rip that is healing from last week and I didn't want to re-tear it again today befor the competition next weekend.
+
21-15-9
Dead Lift @ 225lbs
Push Jerk @ 135lbs
Thruster @ 95lbs
10:40 - This was tough a grind to get through. I feel like I took too long on breaks - had to make myself get back on the bar.
A1. Push Press; 5 x 5; Rest 45 sec
175lbs; 185lbs; 195lbs; 200lbs; 205lbs - These felt solid today. Taking the 4 min rest this time helped a lot.
A2. Bench Press; 5 x 5; Rest 45 sec
185lbs; 195lbs; 205lbs; 215lbs; 225lbs - THese felt good as well.
A3. Ring Dips; 10 for Time x 5; Rest 45 sec
0:09; 0:09; 0:10; 0:09; 0:10
A4. HSPU; 15 for Time x 5; Rest 4 min
0:20; 0:19; 0:19; 0:20; 0:20 - Ring dips and HSPU both felt strong today
+
50-40-30-20-10
KBS @ 1.5pood
WallBalls @ 20lbs
15:24 - I was confident going into this, my goal was to try and do it all unbroken. However on the set of 40 wall balls I mentally kinda bitched out and got into my head. My shoulders, forearms, and quads just started burning quicker than I expected and I wasn't as mentally strong as I expected. But it is what it is and I got through it.
9-17-13
20 min AMRAP
100m Farmers Cary w 2pood per hand
100 Double Unders
10 GHD Sit-Ups
4 + 100m + 61 DUs - All the Farmers carries were unbroken and the GHDs felt great. I felt like I was doing DUs the whole time. The first 2 sets went well - larger sets between 30 and 50. After 10 min I started to get shin splints in my left calf and my shoulders started to burn out - started to get 15-30 reps a set. Overall I would have like to have gotten a higher score but I can tell that I'm improving on my DUs.
9-18-13
A1. Weighted Pull-Ups 1-2 x 5; Rest 30 sec
2 @ 53lbs; 2 @ 63lbs; 1 @ 70lbs; 1 @ 75lbs; 1 @ 80lbs
A2. C2B Pull-Ups 18 for Time x 5; Rest 4 min
0:29; 0:29; 0:28; 0:28; 0:29 - Felt good today. I used gymnastic grips on the C2B, I still have bit of a rip that is healing from last week and I didn't want to re-tear it again today befor the competition next weekend.
+
21-15-9
Dead Lift @ 225lbs
Push Jerk @ 135lbs
Thruster @ 95lbs
10:40 - This was tough a grind to get through. I feel like I took too long on breaks - had to make myself get back on the bar.
Saturday, September 14, 2013
9-13-13
9-13-13
A. DB Walking Lunge; 30 Alt'ing Steps x 3; Rest 2 min (moderate load)
3 x 30 @ 53lbs per hand - these felt good
B. DB RDL; 12-15 x 3; Rest 1 min bw Legs
3 x 15 per leg @ 53lbs per hand - Felt good, posterior deltoid and upper lat were starting to burn at the end. Focused on controlled movement down and up.
+
12 Min AMRAP
12 KBS @ 2pood
24 Double Unders
9+1 - All kbs were unbroken and several sets of DUs. My shoulders were burning at the end during the DUs. I was finding that if I took a few deep breaths and relaxed instead of rushing into the DUs that I was way more successful. Breathing was heavy but not much of a limiter.
9-14-13
12-9-6
Push Press @ 115lbs
Muscle ups
5:10 - Had to break the MUs more than I would have liked.
-- Rest 15 min --
20-15-10
C2B Pull-Ups
HSPU
3:37 - All unbroken these felt good. Triceps were feeling it on the HSPU, I had to pause at the bottom a few times.
-- Rest 15 min --
21-15-9
T2B
HR Push-Ups
2:34 - I lost my kip for a few reps on the T2B and did 3 strict, but all were unbroken.
This was a fun workout, All 3 sets felt good.
A. DB Walking Lunge; 30 Alt'ing Steps x 3; Rest 2 min (moderate load)
3 x 30 @ 53lbs per hand - these felt good
B. DB RDL; 12-15 x 3; Rest 1 min bw Legs
3 x 15 per leg @ 53lbs per hand - Felt good, posterior deltoid and upper lat were starting to burn at the end. Focused on controlled movement down and up.
+
12 Min AMRAP
12 KBS @ 2pood
24 Double Unders
9+1 - All kbs were unbroken and several sets of DUs. My shoulders were burning at the end during the DUs. I was finding that if I took a few deep breaths and relaxed instead of rushing into the DUs that I was way more successful. Breathing was heavy but not much of a limiter.
9-14-13
12-9-6
Push Press @ 115lbs
Muscle ups
5:10 - Had to break the MUs more than I would have liked.
-- Rest 15 min --
20-15-10
C2B Pull-Ups
HSPU
3:37 - All unbroken these felt good. Triceps were feeling it on the HSPU, I had to pause at the bottom a few times.
-- Rest 15 min --
21-15-9
T2B
HR Push-Ups
2:34 - I lost my kip for a few reps on the T2B and did 3 strict, but all were unbroken.
This was a fun workout, All 3 sets felt good.
Wednesday, September 11, 2013
9-9-13
9-9-13
A1. Push Press; 5 x 5; Rest 60 sec
165lbs; 175lbs; 185lbs; 195lbs; 4 @ 205lbs (F) on last rep - pushed it out in front
A2. Bench Press; 5 x5; Rest 60 sec
165;bs; 175lbs; 185lbs; 195lbs; 205lbs - These felt good I should have probably gone heavier.
A3. Ring Dips; 10 for Time x 5; Rest 60 sec
0:10; 0:09; 0:09; 0:09; 0:09 - felt strong and fast on these
A4. HSPU; 15 for Time x 5; Rest 5 min
0:20; 0:20; 0:21; 0:19; 0:19 - these felt great
** I actually remembered this wrong and only rested 60 sec b/w A4 and A1**
Airdyne 20 min @ Z1
252 avg watt; 362 cal - Felt good it was nice to get my heart rate up, no issue with my hip. I had to consciously back off a bit - I'm well rested and wanted to go harder than Z1 without thinking about it. I
9-10-13
7 Sets @ 100%
50 Double Unders
200m Row
1:26; 1:22; *1:15; *1:16; 1:21; 1:25; 1:23 - These felt pretty good, I was wanting a bit faster times though. The rows were between 1:28 - 1:32/500m pace. The DUs felt pretty good today - I rolled out my calves before and between sets. 2 sets (*) were unbroken, I was stoked. I typically broke 1 on the other sets.
9-11-13
A1. Weighted pull-Ups 2-3 x 5; Rest 30 sec
2 x 3 @ 53lbs; 3 @ 58lbs; 3 @ 60.5lbs; 3 @ 63lbs - Felt good
A2. C2B Pull-Ups 15 for Time x 5; Rest 4 min
0:24; 0:24; 0:24; 0:24; 0:25 - These felt good, nice and snappy. I haven't worked on butterfly C2B or these could have been much faster. I tore my hand on the last set.
+
15 min AMRAP
15 T2B
10 Burpee
5 Dead Lift @ 255lbs
8 - T2B were the limiting factor here, I started to have to break the sets after the 4th round. I was a fun workout - heavy breathing the whole time.
A1. Push Press; 5 x 5; Rest 60 sec
165lbs; 175lbs; 185lbs; 195lbs; 4 @ 205lbs (F) on last rep - pushed it out in front
A2. Bench Press; 5 x5; Rest 60 sec
165;bs; 175lbs; 185lbs; 195lbs; 205lbs - These felt good I should have probably gone heavier.
A3. Ring Dips; 10 for Time x 5; Rest 60 sec
0:10; 0:09; 0:09; 0:09; 0:09 - felt strong and fast on these
A4. HSPU; 15 for Time x 5; Rest 5 min
0:20; 0:20; 0:21; 0:19; 0:19 - these felt great
** I actually remembered this wrong and only rested 60 sec b/w A4 and A1**
Airdyne 20 min @ Z1
252 avg watt; 362 cal - Felt good it was nice to get my heart rate up, no issue with my hip. I had to consciously back off a bit - I'm well rested and wanted to go harder than Z1 without thinking about it. I
9-10-13
7 Sets @ 100%
50 Double Unders
200m Row
1:26; 1:22; *1:15; *1:16; 1:21; 1:25; 1:23 - These felt pretty good, I was wanting a bit faster times though. The rows were between 1:28 - 1:32/500m pace. The DUs felt pretty good today - I rolled out my calves before and between sets. 2 sets (*) were unbroken, I was stoked. I typically broke 1 on the other sets.
9-11-13
A1. Weighted pull-Ups 2-3 x 5; Rest 30 sec
2 x 3 @ 53lbs; 3 @ 58lbs; 3 @ 60.5lbs; 3 @ 63lbs - Felt good
A2. C2B Pull-Ups 15 for Time x 5; Rest 4 min
0:24; 0:24; 0:24; 0:24; 0:25 - These felt good, nice and snappy. I haven't worked on butterfly C2B or these could have been much faster. I tore my hand on the last set.
+
15 min AMRAP
15 T2B
10 Burpee
5 Dead Lift @ 255lbs
8 - T2B were the limiting factor here, I started to have to break the sets after the 4th round. I was a fun workout - heavy breathing the whole time.
Wednesday, September 4, 2013
9-2-13
9-2-13
A. Back Squat 3,3,3; Rest 3 min
2 x 3 @ 185lbs; 3 @ 225lbs; 3 @ 255lbs; 3 @ 275lbs; 3 @ 305lbs; 3 @ 325lbs; 1 @ 335lbs - After the first rep I could feel that I didn't have enough in my legs to get 2 more quality reps. I was trying to focus on good quality reps for all, deep squats, tall chest and proper knee and hip mechanics.
B. Barbell Walking Lunge 16-20 x 3; Rest 2 min
20 @ 165lbs; 20 @ 185lbs; 20 @ 205lbs - These felt good the worst part is that my hands start to tingle and fall asleep at the end of each set.
+
30 Thrusters @ 95lbs
500m Row
2:37 - I was kinda making myself nervous a bit before this workout, but it went well once the clock started. The thrusters felt good all unbroken, I finished them at 1:05. I set the damper a bit lower than normal - at 7. I was able to keep a sub 1:30/500m pace for the first 300m. The last 150 got pretty painful but I was able to hold on and dig in.
9-3-13
A. Power Clean; Build to a Tough Single
warm up to 175lbs; 3 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs; 1 @ 225lbs; 1 @ 235lbs;
1 @ 245lbs; 1 @ 250lbs; (F) @ 255lbs - These felt alright not great. The weight wasn't an issue so much but the drop and catch just felt slow and forced.
B. 30 Power Clean for Time @ 77% of A. (77% =192.5lbs ; used 195lbs)
3:20 - These felt good - all were singles but the rest between each was minimal.
+
Run 1 Mile for Time
5:48 - I ran the course that is at the gym, I'm not totally sure how exact that it is but its close. I wanted to go out to a track but all the schools are in and they won't let us use it while schools in. I do want to know my official track time, the course here is uneven and has a few inclines in it.
9-4-13
A.M.
20 Muscle Ups
20 HSPU
30 C2B Pull-Ups
30 Burpee
7:18 - This was fun, The MUs and HSPUs felt great. The C2B started with aset of 9, 8 5, 5, 3 - shoulders were getting fatigued here. The burpees were strait through but they could have been faster, I need to work on hitting the bottom and exploding back up. Over all I was happy.
P.M.
30 min Row @ Z1
7243m - This felt good today, sweated my ass off - its still super muggy here. My pace was a bit slower than last time.
A. Back Squat 3,3,3; Rest 3 min
2 x 3 @ 185lbs; 3 @ 225lbs; 3 @ 255lbs; 3 @ 275lbs; 3 @ 305lbs; 3 @ 325lbs; 1 @ 335lbs - After the first rep I could feel that I didn't have enough in my legs to get 2 more quality reps. I was trying to focus on good quality reps for all, deep squats, tall chest and proper knee and hip mechanics.
B. Barbell Walking Lunge 16-20 x 3; Rest 2 min
20 @ 165lbs; 20 @ 185lbs; 20 @ 205lbs - These felt good the worst part is that my hands start to tingle and fall asleep at the end of each set.
+
30 Thrusters @ 95lbs
500m Row
2:37 - I was kinda making myself nervous a bit before this workout, but it went well once the clock started. The thrusters felt good all unbroken, I finished them at 1:05. I set the damper a bit lower than normal - at 7. I was able to keep a sub 1:30/500m pace for the first 300m. The last 150 got pretty painful but I was able to hold on and dig in.
9-3-13
A. Power Clean; Build to a Tough Single
warm up to 175lbs; 3 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs; 1 @ 225lbs; 1 @ 235lbs;
1 @ 245lbs; 1 @ 250lbs; (F) @ 255lbs - These felt alright not great. The weight wasn't an issue so much but the drop and catch just felt slow and forced.
B. 30 Power Clean for Time @ 77% of A. (77% =192.5lbs ; used 195lbs)
3:20 - These felt good - all were singles but the rest between each was minimal.
+
Run 1 Mile for Time
5:48 - I ran the course that is at the gym, I'm not totally sure how exact that it is but its close. I wanted to go out to a track but all the schools are in and they won't let us use it while schools in. I do want to know my official track time, the course here is uneven and has a few inclines in it.
9-4-13
A.M.
20 Muscle Ups
20 HSPU
30 C2B Pull-Ups
30 Burpee
7:18 - This was fun, The MUs and HSPUs felt great. The C2B started with aset of 9, 8 5, 5, 3 - shoulders were getting fatigued here. The burpees were strait through but they could have been faster, I need to work on hitting the bottom and exploding back up. Over all I was happy.
P.M.
30 min Row @ Z1
7243m - This felt good today, sweated my ass off - its still super muggy here. My pace was a bit slower than last time.
Saturday, August 31, 2013
8-30-13
8-30-13
A.M.
For Time
50 Thrusters @ 135lbs
50 Power Cleans @ 185lbs
14:39 - I enjoyed this, getting alot of heavy reps. The thrusters felt pretty good, I tried not to burn out too bad and minimize the rest. The first sets were 11 and 8 then the rest were 5s and 6s. The power cleans were all singles. I was having trouble catching my breath between reps. This was a tough workout.
P.M.
For Time
1000m Row
400m Run
200 Double Unders
11:19 - I did this about an hour and a half after the first, its my mom's birthday and we have plans for the afternoon. My legs were hurting starting on the run, this got painful at the end. I finished the row around 3:14 I didn't keep up with the splits on the others. the DUs took a while I was just gassed, but I was able to string 20 or so together each set.
8-31-13
A.M.
A. Bench Press; Build to a Max
warm up to 165lbs; 2 x 2 @ 185lbs; 2 @ 205lbs; 2 @ 225lbs; 1 @ 245lbs; 1 @ 255lbs;
1 @ 265lbs; 1 @ 275lbs - These were just feeling heavy today. 275 was a struggle so I called it there.
+
3-6-9-12-15-18-21
KBS @ 2pood
HSPU
9:24 - This was fun, I did it with Gabrielle and Brett in between classes today. It was fun to workout with some folks and all push and cheer each other on. I broke on the sets of 18 and 21 on HSPU and the set of 21 on KBS.
P.M.
Hike 60-90 min
70-75 min at the mountain bike trails. It was nice, pretty muggy. Brett and Zack both went with me it was nice to relax and BS with each other.
A.M.
For Time
50 Thrusters @ 135lbs
50 Power Cleans @ 185lbs
14:39 - I enjoyed this, getting alot of heavy reps. The thrusters felt pretty good, I tried not to burn out too bad and minimize the rest. The first sets were 11 and 8 then the rest were 5s and 6s. The power cleans were all singles. I was having trouble catching my breath between reps. This was a tough workout.
P.M.
For Time
1000m Row
400m Run
200 Double Unders
11:19 - I did this about an hour and a half after the first, its my mom's birthday and we have plans for the afternoon. My legs were hurting starting on the run, this got painful at the end. I finished the row around 3:14 I didn't keep up with the splits on the others. the DUs took a while I was just gassed, but I was able to string 20 or so together each set.
8-31-13
A.M.
A. Bench Press; Build to a Max
warm up to 165lbs; 2 x 2 @ 185lbs; 2 @ 205lbs; 2 @ 225lbs; 1 @ 245lbs; 1 @ 255lbs;
1 @ 265lbs; 1 @ 275lbs - These were just feeling heavy today. 275 was a struggle so I called it there.
+
3-6-9-12-15-18-21
KBS @ 2pood
HSPU
9:24 - This was fun, I did it with Gabrielle and Brett in between classes today. It was fun to workout with some folks and all push and cheer each other on. I broke on the sets of 18 and 21 on HSPU and the set of 21 on KBS.
P.M.
Hike 60-90 min
70-75 min at the mountain bike trails. It was nice, pretty muggy. Brett and Zack both went with me it was nice to relax and BS with each other.
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