12-5-14
A.M.
A. Squat Snatch; 6 TnG Triples; Rest 90 Sec
3 @ 175lbs; 2 @ 180; 1 @ 185lbs - I took my Time warming up this morning, but at the heavier weight these just were feeling super heavy. I tossed and turned sleeping last night and was pretty tired when i started. Mechanically the movements felt solid. i just wasn't going to push it bc I knew that I had a lot more to this morning.
B. Front Rack Deficit Reverse Lunge 14 Alt'ing Steps x 5; Rest 2 min
2 @ 155lbs; 2 @ 165lbs; 175lbs - These felt good - well as good as they ever feel. I did them off of 2 plates stacked to 4''. Breathing was getting heavy on the last 3 sets after about the first 6. At 175 my left elbow was wanting to drop on the last 4 reps.
C. Heavy DB Power Snatch; 14 Heavy Alt'ing Reps x 5; Rest 75 sec
All @ 100lb DB - I was working at our south location today and my choices were 70 or 80lb KBs or 100 lb DB. I have never done the 100lb. These took a while, I prob didn't get the response that was intended, but once I started I wanted to complete them. I was having to rest on avg 10-15 sec bw reps. and I kept my free hand right close to the DB in case I got wobbly. I was worn out after these.
D. Hang Power Cleans; 3 on the Min for 6 min @ 215lbs
Complete - these felt pretty good. I was cautious of my lower back. I could feel my lower back doing TnG reps at a lighter weight so I did singles from 185 on. I did singled for the EMOM
P.M.
For Time:
100 Power Snatch @ 75lbs
100 Wall Balls
14:19 - This was fun, The snatches felt good, the WB got tough and I did 7 sets of 10. I started feeling my lower back in-between the workouts just a bit and spent some time stretching and mobilizing it before I got into this. I can tell that its getting a lot better but I still have it in the back of my mind to be safe.
12-6-14
A. Weighted Supinated Pull-up Clusters 1.1.1 x 5; Rest 20 sec/ 2 min
18lbs; 26lbs; 35lbs; 40lbs; 45lbs; 50lbs; 53lbs; 55.5lbs; 60lbs; 63lbs; 65.5lbs; 68lbs - THese felt solid today but I was hoping to get just a bit heavier today, my upper back and shoulders are sore today.
B. Feet Supported by Bands Tuck Planche Hold; Accumulate 1 min x 4; Rest as Need BW
Complete - These felt good
C. Tucked Ice Cream Makers; 12 Reps x 5; Rest 75sec
Complete - These felt good my shoulders were just fatigued.
D. HS Walk Tech Work 15 Min
Complete - This was fun as always.
+
3 Min Max Burpee
3 Min Max Rope Climb
3 Min DUs
54 burpees; 7 RC; 97 DUs - burpee and RC felt good, my arms just wouldn't work for the DUs. I did so many singles, doubles, and triples its was annoying. My biceps were burning. The RC felt good but again I could tell that I was fatigued. Fun workout and I'll get more next time
Saturday, December 6, 2014
Wednesday, December 3, 2014
12-1-14
12-1-14
A.M.
A. Power Clean x 1/ Hang Power Clean x 2 - Build to a Max for the Complex
Built up to 225 but I remembered the complex wrong and only did 1 HPC. They all felt good and I took my time building unto this weight. It felt good to be back moving a barbell around. And I was also wanting to warm my lower back up and test it out.
+
4 Rounds
400m Run
12 Power Snatch @ 115lbs
13:53 - This was fun. The 4th 400 was slow I just ran out of gas. However with each set of PS my TnG sets got bigger.
P.M.
60 Min Mobility Work
Complete
12-2-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy Pace
Complete - This was nice
+
45 Min Mobility Work
Complete
12-3-14
A.M.
A. Wall Facing Strict HSPU - Accumulate 50 Perfect Reps
Complete - These felt great
B. Side to Side Typewriter Pull Ups; Accumulate 40 Perfect Reps
Complete - These felt good as well
C1. Push Jerk; 5 UB 185 - 225lbs x 7; Rest 90 Sec
185 x 2; 205 x 2; 215lbs; 225lbs x 2; - These felt good today too. I was trying to do mostly TnG, I couldn't do it on 225
C2. Bar MUs; 5 UB x 7; Rest 90 Sec
Complete - all UB. I actually tore my thumb on these. Thats the first time I've ever done that.
D. Strict L to V's on Pull-Up Bar; Accumulate 40 Perfect Reps
Complete - No issue here, these felt good. I really enjoyed this morning
P.M.
For Time:
100 Push Press @ 95lbs
200 Double Unders
100 Cal on AD
16:33 - This hurt. The DUs were the worst, my stomach was getting real bubbly and I was having to break way more than i wanted, it was frustrating. I used the Assault Bike instead of the AD ( all our monitors are broken) - so I did 65 Cal,
A.M.
A. Power Clean x 1/ Hang Power Clean x 2 - Build to a Max for the Complex
Built up to 225 but I remembered the complex wrong and only did 1 HPC. They all felt good and I took my time building unto this weight. It felt good to be back moving a barbell around. And I was also wanting to warm my lower back up and test it out.
+
4 Rounds
400m Run
12 Power Snatch @ 115lbs
13:53 - This was fun. The 4th 400 was slow I just ran out of gas. However with each set of PS my TnG sets got bigger.
P.M.
60 Min Mobility Work
Complete
12-2-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy Pace
Complete - This was nice
+
45 Min Mobility Work
Complete
12-3-14
A.M.
A. Wall Facing Strict HSPU - Accumulate 50 Perfect Reps
Complete - These felt great
B. Side to Side Typewriter Pull Ups; Accumulate 40 Perfect Reps
Complete - These felt good as well
C1. Push Jerk; 5 UB 185 - 225lbs x 7; Rest 90 Sec
185 x 2; 205 x 2; 215lbs; 225lbs x 2; - These felt good today too. I was trying to do mostly TnG, I couldn't do it on 225
C2. Bar MUs; 5 UB x 7; Rest 90 Sec
Complete - all UB. I actually tore my thumb on these. Thats the first time I've ever done that.
D. Strict L to V's on Pull-Up Bar; Accumulate 40 Perfect Reps
Complete - No issue here, these felt good. I really enjoyed this morning
P.M.
For Time:
100 Push Press @ 95lbs
200 Double Unders
100 Cal on AD
16:33 - This hurt. The DUs were the worst, my stomach was getting real bubbly and I was having to break way more than i wanted, it was frustrating. I used the Assault Bike instead of the AD ( all our monitors are broken) - so I did 65 Cal,
Saturday, November 22, 2014
11-21-14
11-21-14
A.M.
A. Squat Snatch; 6 TnG Triples; Rest 90 sec
115lbs; 135lbs; 145lbs; 155lbs; 165lbs; 3 @ 175lbs; 3 @ 185lbs - These felt really good today, no failed reps.
B. Front Rack Deficit Reverse Lunge 20 Alternating Steps x 5; Rest 2 min
Complete all sets @ 155lbs from a 4 1/2 inch riser. This was killer. I had to break on the last 2 sets, I did them both 14/6. Breathing was really tough and the rest time was getting too short at the end. I probably should have dropped weight but I wanted to finish what I started.
C. Heavy DB Power Snatch; 14 Heavy Alternating Reps x 5; Rest 90 sec
Complete all with a 70lb DB. These felt good each set was taking about 50 sec. That was the biggest DB that we had at the Gym.
D. Hang Power Clean; 3 on the Min for 6 min @ 205lbs
Complete - My lower back started to get tight as I was warming up for these. It got better as I was going, but these didn't feel that great. They ended up feeling a lot heavier than they should have. Also I tried these wearing a belt. I never really do this and the buckle was getting in the way.
P.M.
10--> 1
Unbroken Power Snatch @ 95lbs
20-18-16-14-12-10-8-6-4-2
Unbroken Wall Balls
10:39 - I had to take this slow, after my A.M. session I coached the lunch class and my right side of my back just kept tightening up. Its not like a bad hurt feeling its just a tight muscle and it is just annoying - bending over or twisting. I stretched and warmed up my back as best as I could before this workout, the movements felt good as long as I was in a good position, so I just moved through methodically. Everything was UB. I can tell it is getting better, I'm going to work on it her in just a bit.
11-22-14
A. Weighted Supinated Pull-Up Clusters 2.2.2 x 5; Rest 20 Sec/ rest 2 min
18lbs; 23lbs; 26lbs; 31lbs; 35lbs; 37.5lbs; 40lbs; 42.5lbs; 45lbs; 47.5lbs; 50lbs; 52.5lbs - These felt good today. I wanted to work my way up slowly and get more reps in. It also feels better on my left elbow not to make big jumps and getting more reps on it.
B. Feet Supported by bands Tuck Planche Hold; Accumulate 1 min x 3; Rest as Needed bw
Complete - These felt good - the last 10-15 sec got tough
C. Tucked Ice Cream Makers; 12 Reps x 5; Rest 90 Sec
Complete - These felt good and were pretty fun. I couldn't make it more than 5 at a time though. The last 3 sets were 3s, 2s, and 1s.
D. HS Walk Tech Work 15 min
Complete
+
30 Sec Max Rep C2B
30 Sec Max Rep Burpee
Rest 1 min
x 4
C2B Burpee
1. 16 13
2. 17 10
3. 15 11
4. 14 12
These got tough quick but they felt a lot better than I was expecting. I started each set doing butterfly C2B then switched to kipping after about 10 reps, the 4th set I got out of rhythm after the 6th or 7th rep.
A.M.
A. Squat Snatch; 6 TnG Triples; Rest 90 sec
115lbs; 135lbs; 145lbs; 155lbs; 165lbs; 3 @ 175lbs; 3 @ 185lbs - These felt really good today, no failed reps.
B. Front Rack Deficit Reverse Lunge 20 Alternating Steps x 5; Rest 2 min
Complete all sets @ 155lbs from a 4 1/2 inch riser. This was killer. I had to break on the last 2 sets, I did them both 14/6. Breathing was really tough and the rest time was getting too short at the end. I probably should have dropped weight but I wanted to finish what I started.
C. Heavy DB Power Snatch; 14 Heavy Alternating Reps x 5; Rest 90 sec
Complete all with a 70lb DB. These felt good each set was taking about 50 sec. That was the biggest DB that we had at the Gym.
D. Hang Power Clean; 3 on the Min for 6 min @ 205lbs
Complete - My lower back started to get tight as I was warming up for these. It got better as I was going, but these didn't feel that great. They ended up feeling a lot heavier than they should have. Also I tried these wearing a belt. I never really do this and the buckle was getting in the way.
P.M.
10--> 1
Unbroken Power Snatch @ 95lbs
20-18-16-14-12-10-8-6-4-2
Unbroken Wall Balls
10:39 - I had to take this slow, after my A.M. session I coached the lunch class and my right side of my back just kept tightening up. Its not like a bad hurt feeling its just a tight muscle and it is just annoying - bending over or twisting. I stretched and warmed up my back as best as I could before this workout, the movements felt good as long as I was in a good position, so I just moved through methodically. Everything was UB. I can tell it is getting better, I'm going to work on it her in just a bit.
11-22-14
A. Weighted Supinated Pull-Up Clusters 2.2.2 x 5; Rest 20 Sec/ rest 2 min
18lbs; 23lbs; 26lbs; 31lbs; 35lbs; 37.5lbs; 40lbs; 42.5lbs; 45lbs; 47.5lbs; 50lbs; 52.5lbs - These felt good today. I wanted to work my way up slowly and get more reps in. It also feels better on my left elbow not to make big jumps and getting more reps on it.
B. Feet Supported by bands Tuck Planche Hold; Accumulate 1 min x 3; Rest as Needed bw
Complete - These felt good - the last 10-15 sec got tough
C. Tucked Ice Cream Makers; 12 Reps x 5; Rest 90 Sec
Complete - These felt good and were pretty fun. I couldn't make it more than 5 at a time though. The last 3 sets were 3s, 2s, and 1s.
D. HS Walk Tech Work 15 min
Complete
+
30 Sec Max Rep C2B
30 Sec Max Rep Burpee
Rest 1 min
x 4
C2B Burpee
1. 16 13
2. 17 10
3. 15 11
4. 14 12
These got tough quick but they felt a lot better than I was expecting. I started each set doing butterfly C2B then switched to kipping after about 10 reps, the 4th set I got out of rhythm after the 6th or 7th rep.
Wednesday, November 19, 2014
11-17-14
11-17-14
A.M.
A. Power Clean From High Blocks; Build to a Max
225lbs - I worked up to this fairly quickly. My back was feeling good throughout - So I was stoked. My plan for today is to get through this morning without tightening my back up and regaining my confidence in these strength movements so I don't hesitate.
B. Deadlift; 50 for Time @ 275lbs
4:11 - I'm okay with this lime. i know its not fast but my back felt strong throughout. I warmed up well and kept a steady pace.
+
4 Rounds for Time
Run 400m
50 DUs
10:07 - I was tripping up on the first 2 sets of DUs, my calves and ankles were feeling it on that last round.
P.M.
For Time:
20 Bar MU Buy In
…
100 Wall Balls
50 Burpee
…
20 MU Buy Out (Ring)
13:28 - This was fun but much tougher than I was expecting. My shoulders were burning about half way through the WB, I broke here more than i wanted to. The burpees were smooth and the MUs were fine as well.
11-18-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy pace
Complete - This was nice, Its a brisk day but really pretty out. Just got to spend some time thinking and moving - being thankful and enjoying where I'm at.
+
45 min Mobility
Complete
11-19-14
A.M.
A. Wall Facing Strict HSPU; Accumulate 40 perfect Reps
Complete - These felt great I made sure my form was spot on - pointed toes and touched my nose to the wall after each rep.
B. Side to Side Typewriter Pull-Ups; Accumulate 30 Perfect Reps
Complete - These were tough but fun. I made sure to take my time and make each rep as perfect as I could. I wasn't completely sure how to count these reps. I counted one rep as pulling up to my right hand my chin crossing over the bar to my left hand then down to a hang, then back up to my left hand back across the bar to my right hand and controlled down. I alternated starting from different sides. I Tried to hold a hollow as best that I could through the reps
C1. Push Jerk; 5 UB 185lbs- 225lbs x 6; Rest 90 Sec
185lbs; 195lbs; 2 @ 205lbs; 215lbs; 225lbs - These felt good. I started off light and warmed up to 185.
C2. MUs; 5 UB x 6; Rest 90 Sec
Complete - No issue here
D. Strict L to V's on Pull-Up Bar; Accumulate 30 Perfect Reps
Complete - I wasn't really sure what these were. I tried to find something on the internet but I couldn't. So what I did was - hang to L-Sit then Straddle w strait legs w my feet coming as high as my chest then back to L-Sit then up to a strict T2B. If these weren't right they were still pretty tough - lol
P.M.
7 Rounds for Time
7 C2B Pull-Ups
7 Burpee Box Jump Overs @ 30''
6:55 - I feel pretty good about this. I decided that I was going to try butterfly C2B Pull-Ups for the first time in a workout on this one. They felt pretty good, there were a few times that I would get out of rhythm and have to use more bicep than I needed to keep moving. On Round 6 and 7 I just lost it after the 5th rep on both and finished each round with regular kipping. BBJO felt as good as they can feel but they were fast by my standards.
A.M.
A. Power Clean From High Blocks; Build to a Max
225lbs - I worked up to this fairly quickly. My back was feeling good throughout - So I was stoked. My plan for today is to get through this morning without tightening my back up and regaining my confidence in these strength movements so I don't hesitate.
B. Deadlift; 50 for Time @ 275lbs
4:11 - I'm okay with this lime. i know its not fast but my back felt strong throughout. I warmed up well and kept a steady pace.
+
4 Rounds for Time
Run 400m
50 DUs
10:07 - I was tripping up on the first 2 sets of DUs, my calves and ankles were feeling it on that last round.
P.M.
For Time:
20 Bar MU Buy In
…
100 Wall Balls
50 Burpee
…
20 MU Buy Out (Ring)
13:28 - This was fun but much tougher than I was expecting. My shoulders were burning about half way through the WB, I broke here more than i wanted to. The burpees were smooth and the MUs were fine as well.
11-18-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy pace
Complete - This was nice, Its a brisk day but really pretty out. Just got to spend some time thinking and moving - being thankful and enjoying where I'm at.
+
45 min Mobility
Complete
11-19-14
A.M.
A. Wall Facing Strict HSPU; Accumulate 40 perfect Reps
Complete - These felt great I made sure my form was spot on - pointed toes and touched my nose to the wall after each rep.
B. Side to Side Typewriter Pull-Ups; Accumulate 30 Perfect Reps
Complete - These were tough but fun. I made sure to take my time and make each rep as perfect as I could. I wasn't completely sure how to count these reps. I counted one rep as pulling up to my right hand my chin crossing over the bar to my left hand then down to a hang, then back up to my left hand back across the bar to my right hand and controlled down. I alternated starting from different sides. I Tried to hold a hollow as best that I could through the reps
C1. Push Jerk; 5 UB 185lbs- 225lbs x 6; Rest 90 Sec
185lbs; 195lbs; 2 @ 205lbs; 215lbs; 225lbs - These felt good. I started off light and warmed up to 185.
C2. MUs; 5 UB x 6; Rest 90 Sec
Complete - No issue here
D. Strict L to V's on Pull-Up Bar; Accumulate 30 Perfect Reps
Complete - I wasn't really sure what these were. I tried to find something on the internet but I couldn't. So what I did was - hang to L-Sit then Straddle w strait legs w my feet coming as high as my chest then back to L-Sit then up to a strict T2B. If these weren't right they were still pretty tough - lol
P.M.
7 Rounds for Time
7 C2B Pull-Ups
7 Burpee Box Jump Overs @ 30''
6:55 - I feel pretty good about this. I decided that I was going to try butterfly C2B Pull-Ups for the first time in a workout on this one. They felt pretty good, there were a few times that I would get out of rhythm and have to use more bicep than I needed to keep moving. On Round 6 and 7 I just lost it after the 5th rep on both and finished each round with regular kipping. BBJO felt as good as they can feel but they were fast by my standards.
Saturday, November 15, 2014
11-14-14
11-14-14
A. Squat Snatch; Build to A 3RM TnG
95lbs; 115lbs; 135lbs; 155lbs; 175lbs; 185lbs; 190lbs; 195lbs; 200lbs; 205lbs - These felt great today. I really didn't have any missed reps, my grip was giving out on the 3rd rep at the last few weights - I had to catch the bar after the 2nd rep and re-grip.
B. hang Squat Snatch; 30 for Time @ 115lbs
3:07 - This felt pretty good, my grip was the biggest limiter on getting bigger sets. My back started to get a bit tight at the end but not too bad.
C. Front Squat @ 5030 x 5; Rest 2 min
2 x 6 @ 115lbs; 2 x 6 @ 135lbs; 6 @ 145lbs; 6 @ 155lbs; 6 @ 165lbs - These didn't feel that great on my back. Its that first 3-4 inches of the squat that tighten it up. The loading of hamstrings and lower back - the same as going into a HPC. I wasn't sure if I should do these so I started light and after a few sets they felt okay - I didn't want to push it too much though.
D. Weighted Back Extensions; 10-12 x 4; Rest 2 min
4 x 12 @ 45lbs - These felt good and actually made my back feel better for a bit.
P.M.
12 Min AMRAP
50 T2B
50 Burpee
50 Box Jumps @ 24''
50 HSPU
1 + 16 - This was fun. The box jumps were the toughest part here. I stayed consistent throughout, they weren't really rebounding but as soon as I landed I loaded and jumped again. The HSPU got tough at the end.
11-15-14
A. Weighted Supinated Pull-Up; Build to a 1 RM
18lbs; 28lbs; 35lbs; 40lbs; 45lbs; 50lbs; 53lbs; 58lbs; 63lbs; 68lbs; 70lbs; 72.5lbs; 75lbs;
77.5lbs; 80lbs; 82.5lbs; 85lbs; 87.5lbs - These felt pretty good today. It was super cold in the gym today and the PU bar was cold - lol. I feel these in my elbows. It took me a few min to get them warmed up and feeling good - it was especially my left elbow on the medial side.
B. Freestanding HS Hold Tech Work 15 min
These felt real good today
C. Skin the Cats; 10 Reps x 5; Rest 90 sec
Complete - These felt good today. I did the first set strait through and the other 4 as 2 sets of 5. I was going through these faster on each rep than I was last week in order to do bigger sets.
D. Tucked Planche Hold; 45 Sec x 5; Rest 90 Sec
Complete - The last 10 sec or so got tough on these.
E. HS Walk Tech Work 15 min
These felt good today
F. Pendlay Rows; 6-8 x 4; Rest 2 min
2 x 8 @ 115lbs; 2 x 8 @ 135lbs; 8 @ 155lbs; 8 @ 175lbs - These felt pretty good - kinda started to feel these in my back. Not bad or painful its probably more in my head than anything.
A. Squat Snatch; Build to A 3RM TnG
95lbs; 115lbs; 135lbs; 155lbs; 175lbs; 185lbs; 190lbs; 195lbs; 200lbs; 205lbs - These felt great today. I really didn't have any missed reps, my grip was giving out on the 3rd rep at the last few weights - I had to catch the bar after the 2nd rep and re-grip.
B. hang Squat Snatch; 30 for Time @ 115lbs
3:07 - This felt pretty good, my grip was the biggest limiter on getting bigger sets. My back started to get a bit tight at the end but not too bad.
C. Front Squat @ 5030 x 5; Rest 2 min
2 x 6 @ 115lbs; 2 x 6 @ 135lbs; 6 @ 145lbs; 6 @ 155lbs; 6 @ 165lbs - These didn't feel that great on my back. Its that first 3-4 inches of the squat that tighten it up. The loading of hamstrings and lower back - the same as going into a HPC. I wasn't sure if I should do these so I started light and after a few sets they felt okay - I didn't want to push it too much though.
D. Weighted Back Extensions; 10-12 x 4; Rest 2 min
4 x 12 @ 45lbs - These felt good and actually made my back feel better for a bit.
P.M.
12 Min AMRAP
50 T2B
50 Burpee
50 Box Jumps @ 24''
50 HSPU
1 + 16 - This was fun. The box jumps were the toughest part here. I stayed consistent throughout, they weren't really rebounding but as soon as I landed I loaded and jumped again. The HSPU got tough at the end.
11-15-14
A. Weighted Supinated Pull-Up; Build to a 1 RM
18lbs; 28lbs; 35lbs; 40lbs; 45lbs; 50lbs; 53lbs; 58lbs; 63lbs; 68lbs; 70lbs; 72.5lbs; 75lbs;
77.5lbs; 80lbs; 82.5lbs; 85lbs; 87.5lbs - These felt pretty good today. It was super cold in the gym today and the PU bar was cold - lol. I feel these in my elbows. It took me a few min to get them warmed up and feeling good - it was especially my left elbow on the medial side.
B. Freestanding HS Hold Tech Work 15 min
These felt real good today
C. Skin the Cats; 10 Reps x 5; Rest 90 sec
Complete - These felt good today. I did the first set strait through and the other 4 as 2 sets of 5. I was going through these faster on each rep than I was last week in order to do bigger sets.
D. Tucked Planche Hold; 45 Sec x 5; Rest 90 Sec
Complete - The last 10 sec or so got tough on these.
E. HS Walk Tech Work 15 min
These felt good today
F. Pendlay Rows; 6-8 x 4; Rest 2 min
2 x 8 @ 115lbs; 2 x 8 @ 135lbs; 8 @ 155lbs; 8 @ 175lbs - These felt pretty good - kinda started to feel these in my back. Not bad or painful its probably more in my head than anything.
Wednesday, November 12, 2014
11-10-14
11-10-14
A.M.
A. Power Clean From High Blocks; Build to A Max
225lbs - I took my time warming up to this. This got tough pretty quickly. I know that I could have gotten 235 (i pulled it to my chest several times), my body was just hesitating to drop under and catch it. My back is feeling a lot better than it was last week but I could still feel it on these.
B. Deadlift; 5 on the min for 10 min ( light and fast, rest each rep on the floor)
Complete @ 275lbs - Surprisingly these felt great, I felt that every rep was quality and my back was feeling good
+
15 min AMRAP
15 KBS @ 2pood
30 UB DUs
8 + 15 - This workout made me nervous before I even started warming up my KBS. That is the motion that tightens up my back. I think it is my QL on my right side thats bothering me. I didn't go 100% at this I was being cautious of my back, I could feel it throughout the whole workout, but it wasn't really painful. I failed on 2 of the UB DUs, all the KBS were UB.
P.M.
For Time:
15 MU Buy in
+
50 OHS @ 135lbs
50 Bar Burpee
+
15 MU Buy Out
14:06 - This was fun. The MUs felt good, I warmed up my snatch and OHS pretty well they felt good and smooth with no real problem w my back. The Burpees were slow - steady but slow. I stretched and trigger pointed my back and hips a lot before and after this and I'm feeling pretty good. When something doesn't feel as good or strong as I believe that it should, its hard for me mentally to block it out and just muscle and fight my way through the workout and wait and deal w the issue after. I might be overly cautious - but longevity, health, growth and challenging myself are my top priorities. I'm my toughest critic and I won't let myself shortcut or half ass the process. The learning process now is finding that balance between the physical and mental.
11-11-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy Pace
Complete - this felt good, the weather is nice - theres a front coming in and the weather is about to break. I enjoy these just getting out and moving and thinking, its relaxing.
+
45 min Mobility
Complete -
11-12-14
A. Behind the Neck Snatch Grip Push Press; Build to a 3RM
95lbs; 105lbs; 115lbs; 125lbs; 135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs (F) @ 235lbs - I'm still not super comfortable with these so I wanted to get in a lot of reps. They felt pretty good this morning.
B. Legless Rope Climb; 10 Reps Not For Time ( for quality, seated from L position)
Well we found another one. This is definitely a weakness. I could not hold the L-Sit position for the whole rope climb, not even on the first one. These took me over 30 min. That extra distance from sitting on the ground made all the difference in my grip strength. Plus on legless RC i have always used my hips on each pull. This wrecked me, my biceps and forearms are blown up.
+
Open workout 14.1
6 + 33 - This hurt, my shoulders were gone about halfway through. The DUs felt great this time. I went right into this after the RCs and my arms were still feeling it. 303 reps this time, Last time I have 281 reps written down in my journal.
A.M.
A. Power Clean From High Blocks; Build to A Max
225lbs - I took my time warming up to this. This got tough pretty quickly. I know that I could have gotten 235 (i pulled it to my chest several times), my body was just hesitating to drop under and catch it. My back is feeling a lot better than it was last week but I could still feel it on these.
B. Deadlift; 5 on the min for 10 min ( light and fast, rest each rep on the floor)
Complete @ 275lbs - Surprisingly these felt great, I felt that every rep was quality and my back was feeling good
+
15 min AMRAP
15 KBS @ 2pood
30 UB DUs
8 + 15 - This workout made me nervous before I even started warming up my KBS. That is the motion that tightens up my back. I think it is my QL on my right side thats bothering me. I didn't go 100% at this I was being cautious of my back, I could feel it throughout the whole workout, but it wasn't really painful. I failed on 2 of the UB DUs, all the KBS were UB.
P.M.
For Time:
15 MU Buy in
+
50 OHS @ 135lbs
50 Bar Burpee
+
15 MU Buy Out
14:06 - This was fun. The MUs felt good, I warmed up my snatch and OHS pretty well they felt good and smooth with no real problem w my back. The Burpees were slow - steady but slow. I stretched and trigger pointed my back and hips a lot before and after this and I'm feeling pretty good. When something doesn't feel as good or strong as I believe that it should, its hard for me mentally to block it out and just muscle and fight my way through the workout and wait and deal w the issue after. I might be overly cautious - but longevity, health, growth and challenging myself are my top priorities. I'm my toughest critic and I won't let myself shortcut or half ass the process. The learning process now is finding that balance between the physical and mental.
11-11-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy Pace
Complete - this felt good, the weather is nice - theres a front coming in and the weather is about to break. I enjoy these just getting out and moving and thinking, its relaxing.
+
45 min Mobility
Complete -
11-12-14
A. Behind the Neck Snatch Grip Push Press; Build to a 3RM
95lbs; 105lbs; 115lbs; 125lbs; 135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs (F) @ 235lbs - I'm still not super comfortable with these so I wanted to get in a lot of reps. They felt pretty good this morning.
B. Legless Rope Climb; 10 Reps Not For Time ( for quality, seated from L position)
Well we found another one. This is definitely a weakness. I could not hold the L-Sit position for the whole rope climb, not even on the first one. These took me over 30 min. That extra distance from sitting on the ground made all the difference in my grip strength. Plus on legless RC i have always used my hips on each pull. This wrecked me, my biceps and forearms are blown up.
+
Open workout 14.1
6 + 33 - This hurt, my shoulders were gone about halfway through. The DUs felt great this time. I went right into this after the RCs and my arms were still feeling it. 303 reps this time, Last time I have 281 reps written down in my journal.
Saturday, November 8, 2014
11-7-14
11-7-14
A.M.
A. Squat Snatch; 10 TnG Doubles @ 75% 1RM; Rest 2 min
Complete @ 185lbs - These felt okay. I spent a good while warming up, I was a bit unstable at the bottom at first but once I got into the working sets they were smooth.
B. Hang Squat Snatch; 3 Reps on the min for 10 min @ 115lbs
Complete - These felt great, smooth and fast
B. Hang Squat Clean; 1 Set AMRAP UB @ 205lbs
13 - As soon as I started warming these up the right side of my back started to tighten up. I started light and took my time warming up my back. It really didn't bother me once I got around to the AMRAP, my grip on the bar was the limiter. Breathing was getting pretty heavy and my legs were feeling it as well.
P.M.
20 Min AMRAP
10 T2B
20 Burpee
30 foot UB HS Walk
40 DUs
6 + 30 &30 feet - This was fun. I actually finished my last HS walk at 20:05. This felt good, everything was smooth. This was my first time to do HS walks in a workout - I learned real quickly that controlling breathing was super important. If I could take smooth and controlled breaths in a rhythm the walk went well, I never failed but I did get off balance a few times.
11-8-14
A. Weighted Supinated Pull-Up; Build to a 2RM
18lbs; 26lbs; 35lbs; 40lbs; 45lbs; 50lbs; 53lbs; 55.5lbs; 58lbs; 60.5lbs; 63lbs; 65.5lbs; 68lbs;
70.5lbs - These felt good today, I warmed up well and took my time, I was feeling these in my elbows as I was warming up with unweighted but that went away pretty quickly.
B. Freestanding HS Hold Tech Work 15 min
Complete - These are feeling good today
C. Skin The Cats; 10 Reps x 4; Rest 90 sec
Complete - These felt good, I broke each set into 4/3/3. I was trying to get as far through at the bottom as possible
D. Tucked Planche Holds; 30 sec x 5; Rest 90 Sec ( put bands around the pull up bar and wrap around your ankles to keep you elevated)
Complete - Felt good. I used a green band between 2 J-hooks on the squat rack about waist high
E. HS Walk Tech Work 15 min
Complete - No issues here
Russian Dips; Accumulate 55 Perfect Reps
Complete - These are starting to feel really good. I did them all in sets of 5 and I was trying to hold an L-sit throughout most of fit whole movement.
A.M.
A. Squat Snatch; 10 TnG Doubles @ 75% 1RM; Rest 2 min
Complete @ 185lbs - These felt okay. I spent a good while warming up, I was a bit unstable at the bottom at first but once I got into the working sets they were smooth.
B. Hang Squat Snatch; 3 Reps on the min for 10 min @ 115lbs
Complete - These felt great, smooth and fast
B. Hang Squat Clean; 1 Set AMRAP UB @ 205lbs
13 - As soon as I started warming these up the right side of my back started to tighten up. I started light and took my time warming up my back. It really didn't bother me once I got around to the AMRAP, my grip on the bar was the limiter. Breathing was getting pretty heavy and my legs were feeling it as well.
P.M.
20 Min AMRAP
10 T2B
20 Burpee
30 foot UB HS Walk
40 DUs
6 + 30 &30 feet - This was fun. I actually finished my last HS walk at 20:05. This felt good, everything was smooth. This was my first time to do HS walks in a workout - I learned real quickly that controlling breathing was super important. If I could take smooth and controlled breaths in a rhythm the walk went well, I never failed but I did get off balance a few times.
11-8-14
A. Weighted Supinated Pull-Up; Build to a 2RM
18lbs; 26lbs; 35lbs; 40lbs; 45lbs; 50lbs; 53lbs; 55.5lbs; 58lbs; 60.5lbs; 63lbs; 65.5lbs; 68lbs;
70.5lbs - These felt good today, I warmed up well and took my time, I was feeling these in my elbows as I was warming up with unweighted but that went away pretty quickly.
B. Freestanding HS Hold Tech Work 15 min
Complete - These are feeling good today
C. Skin The Cats; 10 Reps x 4; Rest 90 sec
Complete - These felt good, I broke each set into 4/3/3. I was trying to get as far through at the bottom as possible
D. Tucked Planche Holds; 30 sec x 5; Rest 90 Sec ( put bands around the pull up bar and wrap around your ankles to keep you elevated)
Complete - Felt good. I used a green band between 2 J-hooks on the squat rack about waist high
E. HS Walk Tech Work 15 min
Complete - No issues here
Russian Dips; Accumulate 55 Perfect Reps
Complete - These are starting to feel really good. I did them all in sets of 5 and I was trying to hold an L-sit throughout most of fit whole movement.
Wednesday, November 5, 2014
11-3-14
11-3-14
A.M.
A. Hang Power Clean; Build to a Max
265lbs - This Rep was ugly. I took a lot more time this morning warming up, however when I got up to 225lbs the right side of my back started to tighten up again. This is the same thing that happened last week on these. It was catching the bar that was hurting so I started to hesitate expecting the pain. Ryan was watching me on 255 and he said that I only dropped to receive the bar maybe 2-3 inches. THis is just annoying bc I know that I have more in me.
B. Banded Clean Pulls; 2,2,2,1,1,1; Rest 2 min
2 @ 245lbs; 2 @ 265lbs; 2 @ 285lbs; 295lbs; 305lbs; 315lbs - These felt pretty bad too - 305 and 315 were pretty slow. I wore a belt but I could still feel my back and just having that in my head didn't help.
+
4 Rounds
15 Hang Power Cleans @ 185lbs
15 Box Jumps @ 24''
60 DUs
16:54 - I took this as more of a skill session rather than pushing for time. 185 felt good it was just doing them fast that was bothering my back. So I focused on good form and quality, the pulls were all from mid thigh to high hang with not much of a dip for the catch. Box jumps were step downs - rebounding didn't feel good. The DUs felt really smooth though. I still got a good workout in.
P.M.
For Time:
10 MU Buy-in
…
21-15-9
Thrusters @ 115lbs
C2B Pull-Ups
…
10 MU buy-out
10:21 - I'm just not on today, I'm n to happy with this workout but i got through it. My back was still pretty tight and warming up the thrustersI wasn't sure how it would all go. They got feeling better though. The first set of MUs were UB. The last set were killer. I failed on my first attempt gave myself a few breaths and got back to it - 3/3/4. The C2B were tough as well, I really need to get better at bigger sets of these. Today wasn't the best but I was not going to give up on it.
11-4-14
Airdyne 15 min
Run 15 min
x 2
all @ easy pace
Complete - This felt great, the weather is beautiful today. My back is feeling much better today - not really tight at all
+
45 min Mobility work
Complete - Spent a lot of time on my back
11-5-14
A. Push Press; Build to a 5RM
95lbs; 115lbs; 125lbs; 135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs;
4 @ 220lbs - These felt pretty good today, I only attempted 220 once and I just barely missed the last rep.
B. Bar MUs; 30 for Time (each time you break perform 30 UB DUs)
4:49 - I broke it up as 10/8/7/5. My arms felt fatigued on this, I was hoping to only break twice. The DUs felt good no issue here.
+
For Time:
75 Power Snatch @ 75lbs
150 Wall balls
13:27 - This was tough but pretty fun. I finished the Snatch in 5:31, I paced this a bit so I wouldn't blow up my legs for the WB. The WB were the toughest part - they took longer than I was hoping for. It was a good session and now its time for some food.
A.M.
A. Hang Power Clean; Build to a Max
265lbs - This Rep was ugly. I took a lot more time this morning warming up, however when I got up to 225lbs the right side of my back started to tighten up again. This is the same thing that happened last week on these. It was catching the bar that was hurting so I started to hesitate expecting the pain. Ryan was watching me on 255 and he said that I only dropped to receive the bar maybe 2-3 inches. THis is just annoying bc I know that I have more in me.
B. Banded Clean Pulls; 2,2,2,1,1,1; Rest 2 min
2 @ 245lbs; 2 @ 265lbs; 2 @ 285lbs; 295lbs; 305lbs; 315lbs - These felt pretty bad too - 305 and 315 were pretty slow. I wore a belt but I could still feel my back and just having that in my head didn't help.
+
4 Rounds
15 Hang Power Cleans @ 185lbs
15 Box Jumps @ 24''
60 DUs
16:54 - I took this as more of a skill session rather than pushing for time. 185 felt good it was just doing them fast that was bothering my back. So I focused on good form and quality, the pulls were all from mid thigh to high hang with not much of a dip for the catch. Box jumps were step downs - rebounding didn't feel good. The DUs felt really smooth though. I still got a good workout in.
P.M.
For Time:
10 MU Buy-in
…
21-15-9
Thrusters @ 115lbs
C2B Pull-Ups
…
10 MU buy-out
10:21 - I'm just not on today, I'm n to happy with this workout but i got through it. My back was still pretty tight and warming up the thrustersI wasn't sure how it would all go. They got feeling better though. The first set of MUs were UB. The last set were killer. I failed on my first attempt gave myself a few breaths and got back to it - 3/3/4. The C2B were tough as well, I really need to get better at bigger sets of these. Today wasn't the best but I was not going to give up on it.
11-4-14
Airdyne 15 min
Run 15 min
x 2
all @ easy pace
Complete - This felt great, the weather is beautiful today. My back is feeling much better today - not really tight at all
+
45 min Mobility work
Complete - Spent a lot of time on my back
11-5-14
A. Push Press; Build to a 5RM
95lbs; 115lbs; 125lbs; 135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs;
4 @ 220lbs - These felt pretty good today, I only attempted 220 once and I just barely missed the last rep.
B. Bar MUs; 30 for Time (each time you break perform 30 UB DUs)
4:49 - I broke it up as 10/8/7/5. My arms felt fatigued on this, I was hoping to only break twice. The DUs felt good no issue here.
+
For Time:
75 Power Snatch @ 75lbs
150 Wall balls
13:27 - This was tough but pretty fun. I finished the Snatch in 5:31, I paced this a bit so I wouldn't blow up my legs for the WB. The WB were the toughest part - they took longer than I was hoping for. It was a good session and now its time for some food.
Saturday, November 1, 2014
10-31-14
10-31-14
A.M.
A. Squat Snatch; build to a Tough Single
Warmed up to 185lbs; 195lbs; 205lbs; 210lbs; 215lbs; 220lbs; (F) @ 225lbs - I didn't get as far along as I was wanting. The weights felt good pulling off of the floor,the center of my left hand where I tore on the BMUs was really tender on the catch, and I know I was compensating and that threw me off.
+
For Time:
100 DUs
20 Squat Snatch @ 155lbs
20 Squat Clean @ 225lbs
20 back Squat @ 275lbs
100 DUs
23:05 - I'm not happy with this at all. I just don't feel like this was a good effort on my part. My back tightened up on the SC and another calace started to tear off during the snatch and cleans. I enjoyed the workout I just feel like I should have gone faster. But I still got a good workout.
P.M.
30-20-10
T2B
Bar Facing Burpee
Push Press @ 95lbs
9:51 - This felt good, I held a steady pace throughout. The T2B were UB, burpee were smooth, and the PP were in sets of 10 with short rest - 3 breaths. I never got gassed, my shoulders were a bit tired but not too bad.
11-1-14
A. Weighted Pull-Up; Build to a 3RM
26; 35; 40; 45; 50; 53; 58; 60lbs - My hand was pretty tender today so I used gymnastic grips for these. They felt pretty good today
B1. Wall Facing Strict HSPU; Accumulate 12 Perfect Reps x 5; Rest 1 min
Complete - These felt good the first 3 sets were UB and I broke once on the last 2
B2. Bar Pull-Overs; 6 Reps x 5; Rest 1 min
Complete - These were fun as always, again I had to use gymnastic grips to comer the rips in my left hand. I don't like using them but I didn't want to make them any worse
C. Advanced Frog Stand Hold Tech Work - 15 min
Complete - These are feeling a lot better, I can consistently get 20 - 30sec at a time
D. HS Walk Tech Work - 15 min
Comlete - These felt great
E. Russian Dips; Accumulate 50 Perfect Reps
Complete - These felt good again today
+
Airdyne 15 min Easy ( DU Tech Work Interspersed into the 15 min)
Complete - This was a nice end to the morning, finished up feeling good
A.M.
A. Squat Snatch; build to a Tough Single
Warmed up to 185lbs; 195lbs; 205lbs; 210lbs; 215lbs; 220lbs; (F) @ 225lbs - I didn't get as far along as I was wanting. The weights felt good pulling off of the floor,the center of my left hand where I tore on the BMUs was really tender on the catch, and I know I was compensating and that threw me off.
+
For Time:
100 DUs
20 Squat Snatch @ 155lbs
20 Squat Clean @ 225lbs
20 back Squat @ 275lbs
100 DUs
23:05 - I'm not happy with this at all. I just don't feel like this was a good effort on my part. My back tightened up on the SC and another calace started to tear off during the snatch and cleans. I enjoyed the workout I just feel like I should have gone faster. But I still got a good workout.
P.M.
30-20-10
T2B
Bar Facing Burpee
Push Press @ 95lbs
9:51 - This felt good, I held a steady pace throughout. The T2B were UB, burpee were smooth, and the PP were in sets of 10 with short rest - 3 breaths. I never got gassed, my shoulders were a bit tired but not too bad.
11-1-14
A. Weighted Pull-Up; Build to a 3RM
26; 35; 40; 45; 50; 53; 58; 60lbs - My hand was pretty tender today so I used gymnastic grips for these. They felt pretty good today
B1. Wall Facing Strict HSPU; Accumulate 12 Perfect Reps x 5; Rest 1 min
Complete - These felt good the first 3 sets were UB and I broke once on the last 2
B2. Bar Pull-Overs; 6 Reps x 5; Rest 1 min
Complete - These were fun as always, again I had to use gymnastic grips to comer the rips in my left hand. I don't like using them but I didn't want to make them any worse
C. Advanced Frog Stand Hold Tech Work - 15 min
Complete - These are feeling a lot better, I can consistently get 20 - 30sec at a time
D. HS Walk Tech Work - 15 min
Comlete - These felt great
E. Russian Dips; Accumulate 50 Perfect Reps
Complete - These felt good again today
+
Airdyne 15 min Easy ( DU Tech Work Interspersed into the 15 min)
Complete - This was a nice end to the morning, finished up feeling good
Wednesday, October 29, 2014
10-27-14
10-27-14
A. Hang Power Clean; Build to A Max
265lbs - I'm okay with this but not too happy. I was really hoping to get 275-280 if not a bit more. The mechanics just weren't feeling "on" today. The weight felt good It just wasn't feeling right. I feel like I was expecting the bar to travel further up my leg at full extension - like it would for a snatch - and when it didn't my brain would say that's not a good pull, making the lift a lot harder than it should. I know that probably doesn't make much sense. That being said I was just feeling rusty - lol
B. Banded Clean pulls; 3,3,3,2,2,2; Rest 2 min
3 @ 225lbs; 3 @ 255lbs; 3 @ 265lbs; 3 @ 275lbs; 3 x 2 @ 285lbs - These felt pretty good The last set at 285 started to feel slow.
+
2-4-6-8-10-8-6-4-2
Deadlift @ 225lbs
Burpee Box Jumps @ 30''
8:14 - This felt pretty good all DL were UB and most of the BJ were step downs. The right side of my lower back started to get tight about half way through, but I think that was more from the step downs more than anything.
P.M.
20 Min AMRAP
10 Thrusters @ 175lbs
10 MUs
10 Cal Rowing
30 DUs
4+2 - This was fun but pretty tough. After my morning session I ate rested coached class and stretched, in all a little less than 3 hours before i started this. In that time my right lower back kept getting tighter. I warmed it up well before starting the workout but I was still a bit nervous. After the first set of thrusters I didn't think about or even notice it again. Thrusters were the slowest part here, the first set was UB, the others were 4/3/3. The MUs were only tough bc of breathing, The first set was 5/3/2 and the last 3 sets pretty much followed the thruster rep scheme 4/3/3.
10-28-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy pace
Complete - This was nice, the weather is perfect here today. My upper back is pretty sore from yesterday and this was perfect.
+
45 min Mobility
Complete
10-29-14
A. Push Press Clusters 5.5.5 x 5; Rest 45 sec / 4 min
95lbs; 115lbs; 135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 200lbs - These felt pretty good today once I got warmed up. My upper back and shoulders were a bit tight at first so I just started light and worked my way up.
B. Bar MUs; 12 for Time x 3; Rest 3 min
0:43; 0:42; 1:20 - My shoulders were feeling it here, my first few for warmups felt really slow. The first 2 sets felt good, The 11th and 12th rep got slower taking a rest up top before each. On the last set my hand ripped on the 10th rep. I dropped pulled the skin off and chalked it before jumping up to complete the last 2.
+
4 Rounds
40 UB Wall Balls
20 UB Hang Power Snatch @ 75lbs
10 Strict HSPU
This was tough my shoulders were fried after the first round. The WB were the toughest part, the last 10 were mental just pushing through. The last set of HSPU was really tough as well.
A. Hang Power Clean; Build to A Max
265lbs - I'm okay with this but not too happy. I was really hoping to get 275-280 if not a bit more. The mechanics just weren't feeling "on" today. The weight felt good It just wasn't feeling right. I feel like I was expecting the bar to travel further up my leg at full extension - like it would for a snatch - and when it didn't my brain would say that's not a good pull, making the lift a lot harder than it should. I know that probably doesn't make much sense. That being said I was just feeling rusty - lol
B. Banded Clean pulls; 3,3,3,2,2,2; Rest 2 min
3 @ 225lbs; 3 @ 255lbs; 3 @ 265lbs; 3 @ 275lbs; 3 x 2 @ 285lbs - These felt pretty good The last set at 285 started to feel slow.
+
2-4-6-8-10-8-6-4-2
Deadlift @ 225lbs
Burpee Box Jumps @ 30''
8:14 - This felt pretty good all DL were UB and most of the BJ were step downs. The right side of my lower back started to get tight about half way through, but I think that was more from the step downs more than anything.
P.M.
20 Min AMRAP
10 Thrusters @ 175lbs
10 MUs
10 Cal Rowing
30 DUs
4+2 - This was fun but pretty tough. After my morning session I ate rested coached class and stretched, in all a little less than 3 hours before i started this. In that time my right lower back kept getting tighter. I warmed it up well before starting the workout but I was still a bit nervous. After the first set of thrusters I didn't think about or even notice it again. Thrusters were the slowest part here, the first set was UB, the others were 4/3/3. The MUs were only tough bc of breathing, The first set was 5/3/2 and the last 3 sets pretty much followed the thruster rep scheme 4/3/3.
10-28-14
Airdyne 15 min
Run 15 min
x 2
All @ Easy pace
Complete - This was nice, the weather is perfect here today. My upper back is pretty sore from yesterday and this was perfect.
+
45 min Mobility
Complete
10-29-14
A. Push Press Clusters 5.5.5 x 5; Rest 45 sec / 4 min
95lbs; 115lbs; 135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 200lbs - These felt pretty good today once I got warmed up. My upper back and shoulders were a bit tight at first so I just started light and worked my way up.
B. Bar MUs; 12 for Time x 3; Rest 3 min
0:43; 0:42; 1:20 - My shoulders were feeling it here, my first few for warmups felt really slow. The first 2 sets felt good, The 11th and 12th rep got slower taking a rest up top before each. On the last set my hand ripped on the 10th rep. I dropped pulled the skin off and chalked it before jumping up to complete the last 2.
+
4 Rounds
40 UB Wall Balls
20 UB Hang Power Snatch @ 75lbs
10 Strict HSPU
This was tough my shoulders were fried after the first round. The WB were the toughest part, the last 10 were mental just pushing through. The last set of HSPU was really tough as well.
Saturday, October 25, 2014
10-24-14
10-24-14
A. Squat Snatch: Build to A Tough Single
Warm Up to 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; (F) @ 235lbs - I felt great up to 215 today, then just the catch overhead was just off. The weight felt good it was just the catch. I was pumped last night when I got the programming, I was excited to see how the banded pulls and seated good mornings helped out. I got kinda frustrated but it is what it is and I'll just wait until nest Fri.
+
5 Rounds for Time:
6 Hang Squat Clean @ 205lbs
6 Burpee MUs
11:49 - This was tougher than I thought it world be. I was gassed in the middle of the second round. I did all the HSC UB. It was the breathing on the MUs that got to me here. The HSC got tough on the last 2 rounds but jumping up and grabbing the rings was the worst, mentally I just didn't want to - I had to just force myself.
P.M.
5 Sets:
16 OHS @ 95lbs
12 C2B Pull-Ups
8 OHS @ 95lbs
4 C2B Pull-Ups
1:24; 1:15; 1:13; 1:09; 1:09 - I liked these. As usual it took me a few rounds to get my times where I was happy with efficiency and transitions. Everything was UB. I have come to realize that on workouts like these I have a real hard time coming out at 100%. Subconsciously and probably consciously I don't want to burn out and crash the rest of the workout. With interval workouts like this I have time to think and figure out how I can be more efficient, I guess its a good thing - regardless thats what I tend to do.
10-25-14
A. Split jerk; 5 Tough Singles; Rest 2 min
185lbs; 205lbs; 225lbs; 245lbs; 2 @ 265lbs; 2 @ 275lbs; 285lbs - These felt pretty good today, I did them off of the rack rather than off of the blocks. I warmed up pretty well with several reps at each weight up to 265.
B1. Wall Facing Strict HSPU; Accumulate 10 Perfect Reps x 5; Rest 1 min
Complete all UB sets. These felt good, I kept a good hollow body and my toes pointed.
B2. Bar Pull Overs; 5 Reps x 5; Rest 1 min
Complete all UB sets - no issues here
C. Advanced Frog Stand Hold Tech Work; 15 min
Complete - These are feeling a lot better
D. Russian Dips; Accumulate 40 Perfect Reps
Complete - These felt good, I've never really done these before. These were fun
+
Airdyne 5 min for Max Cal
89 Cal; 2.2 Miles - I did this on the assault bike. This however was not fun lol
A. Squat Snatch: Build to A Tough Single
Warm Up to 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; (F) @ 235lbs - I felt great up to 215 today, then just the catch overhead was just off. The weight felt good it was just the catch. I was pumped last night when I got the programming, I was excited to see how the banded pulls and seated good mornings helped out. I got kinda frustrated but it is what it is and I'll just wait until nest Fri.
+
5 Rounds for Time:
6 Hang Squat Clean @ 205lbs
6 Burpee MUs
11:49 - This was tougher than I thought it world be. I was gassed in the middle of the second round. I did all the HSC UB. It was the breathing on the MUs that got to me here. The HSC got tough on the last 2 rounds but jumping up and grabbing the rings was the worst, mentally I just didn't want to - I had to just force myself.
P.M.
5 Sets:
16 OHS @ 95lbs
12 C2B Pull-Ups
8 OHS @ 95lbs
4 C2B Pull-Ups
1:24; 1:15; 1:13; 1:09; 1:09 - I liked these. As usual it took me a few rounds to get my times where I was happy with efficiency and transitions. Everything was UB. I have come to realize that on workouts like these I have a real hard time coming out at 100%. Subconsciously and probably consciously I don't want to burn out and crash the rest of the workout. With interval workouts like this I have time to think and figure out how I can be more efficient, I guess its a good thing - regardless thats what I tend to do.
10-25-14
A. Split jerk; 5 Tough Singles; Rest 2 min
185lbs; 205lbs; 225lbs; 245lbs; 2 @ 265lbs; 2 @ 275lbs; 285lbs - These felt pretty good today, I did them off of the rack rather than off of the blocks. I warmed up pretty well with several reps at each weight up to 265.
B1. Wall Facing Strict HSPU; Accumulate 10 Perfect Reps x 5; Rest 1 min
Complete all UB sets. These felt good, I kept a good hollow body and my toes pointed.
B2. Bar Pull Overs; 5 Reps x 5; Rest 1 min
Complete all UB sets - no issues here
C. Advanced Frog Stand Hold Tech Work; 15 min
Complete - These are feeling a lot better
D. Russian Dips; Accumulate 40 Perfect Reps
Complete - These felt good, I've never really done these before. These were fun
+
Airdyne 5 min for Max Cal
89 Cal; 2.2 Miles - I did this on the assault bike. This however was not fun lol
Friday, October 24, 2014
10-20-14
10-20-14
A.M.
A. Banded Clean Pulls; 3,3,3,3,3,3; Rest 2 min
135lbs; 165lbs; 185lbs; 205lbs; 225lbs; 2 @ 245lbs; 2 @ 265lbs; 2 @ 285lbs - These felt good.
+
Open Workout 13.1
168 reps - I'm pretty happy with this. Everything felt pretty smooth, I never got really gassed until like the last 90 sec or so. I failed my second to last snatch, I was just rushing to get 20 reps at 165 and caught #18 in front of me. I took a couple of breaths and got it. I would have liked to have gotten 170 on this.
P.M.
Open Workout 14.2
199 - This felt pretty good. I didn't feel as gassed throughout this workout as I did during the open. I beat my score by a good bit too. I got 178 in the open. All the OHS were UB, the C2B were the limiter here.
10-21-14
Row 15 min
Airdyne 15 min
Run 15 min
All @ Easy Pace
Complete - This felt great it is such beautiful day today, low 70s and sunny. I really didn't keep up with any metrics, just enjoyed moving about.
+
45 min Mobility
Complete
10-22-14
A. Push Jerk; Build to A Max
Warmed up with PP to 205; 5 @ 225lbs; 235lbs; 245lbs; 255lbs; 265lbs; (F) @ 275lbs - I was wanting to get to 285 today, but…. I was just feeling unstable overhead without splitting. My feet just kept wanting to split apart at heavier weight. This isn't what I was hoping for today but it is what it is.
+
Open workout 14.4
215 reps - That an improvement from the open where I got 208 reps. When I was doing this I couldn't remember my score from the open, but I was thinking that I was going slower and I would not beat that score. The row today felt great, I got off the rower at 2:31. The T2B however didn't feel that good, I was getting gassed. The WB and Cleans were steady and felt good. The MUs felt pretty good as well. I just felt like I was moving slower, plus I had three blisters on my right fingers. I burnt them on my parents fire pit on Sunday while we were celebrating my dad's b-day. The last blister popped on the T2B and they were all peeling off throughout - lol. I'm pretty happy with how all three of these open workouts went this week.
A.M.
A. Banded Clean Pulls; 3,3,3,3,3,3; Rest 2 min
135lbs; 165lbs; 185lbs; 205lbs; 225lbs; 2 @ 245lbs; 2 @ 265lbs; 2 @ 285lbs - These felt good.
+
Open Workout 13.1
168 reps - I'm pretty happy with this. Everything felt pretty smooth, I never got really gassed until like the last 90 sec or so. I failed my second to last snatch, I was just rushing to get 20 reps at 165 and caught #18 in front of me. I took a couple of breaths and got it. I would have liked to have gotten 170 on this.
P.M.
Open Workout 14.2
199 - This felt pretty good. I didn't feel as gassed throughout this workout as I did during the open. I beat my score by a good bit too. I got 178 in the open. All the OHS were UB, the C2B were the limiter here.
10-21-14
Row 15 min
Airdyne 15 min
Run 15 min
All @ Easy Pace
Complete - This felt great it is such beautiful day today, low 70s and sunny. I really didn't keep up with any metrics, just enjoyed moving about.
+
45 min Mobility
Complete
10-22-14
A. Push Jerk; Build to A Max
Warmed up with PP to 205; 5 @ 225lbs; 235lbs; 245lbs; 255lbs; 265lbs; (F) @ 275lbs - I was wanting to get to 285 today, but…. I was just feeling unstable overhead without splitting. My feet just kept wanting to split apart at heavier weight. This isn't what I was hoping for today but it is what it is.
+
Open workout 14.4
215 reps - That an improvement from the open where I got 208 reps. When I was doing this I couldn't remember my score from the open, but I was thinking that I was going slower and I would not beat that score. The row today felt great, I got off the rower at 2:31. The T2B however didn't feel that good, I was getting gassed. The WB and Cleans were steady and felt good. The MUs felt pretty good as well. I just felt like I was moving slower, plus I had three blisters on my right fingers. I burnt them on my parents fire pit on Sunday while we were celebrating my dad's b-day. The last blister popped on the T2B and they were all peeling off throughout - lol. I'm pretty happy with how all three of these open workouts went this week.
Saturday, October 18, 2014
10-17-14
10-17-14
A.M.
A. Squat Snatch from High Blocks; 12 Singles @ 80-90% 1RM Snatch; Rest 2 min
4 @ 195lbs; 2 @ 200lbs; 2 @ 205lbs; 4 @ 210lbs - These felt pretty good, I took my time warming up before I got into my working sets. I failed 3 times on my last rep @ 210. I don't know what was up - I lost 1 in front 1 in back and was wobbly on the catch on the last. I could tell that I was getting fatigued. Mechanically I felt good.
B. Hang Squat Clean; 10 for Time @ 230lbs x 3; Rest 4 min
1:23; 1:20; 1:24 - These felt pretty good. I could tell my hips were tired getting the full extension. My lower back has been tightening up at night while I'm coaching, and I've found out that my quads and hip flexors are pretty tight. I spent some time yesterday and this morning stretching them. I could feel them during this. But this was fun I enjoyed it.
+
5 Rounds For Time
200m Run
10 Back Squat @ 275lbs
50 DUs
24:46 - I enjoyed this, it just took longer than I was expecting. The BS took most of the time. I didn't use a belt today and I did them all in sets of 2. I could have done larger sets but my legs were feeling it. I enjoyed getting the volume in today, I like that.
P.M.
21-18-15-12-9-6-3
Thrusters @ 95lbs
C2B Pull-Ups
11:51 - This was tough. The thrusters were not as bad as I was expecting them to be. The PU were gassing me though. This was a fun day but I'm tired and ready to get some food.
10-18-14
A. Split Jerk; 1 Rep on the 20 sec. for 30 Reps @ 55% 1 RM
Complete @ 175lbs - This felt good, I was focusing a lot on my foot placement.
B1. Wall Facing Shoulder Taps; AMRAP x 5; Rest 1 min
100; 100; 75; 83; 81 - My shoulders and forearms were feeling it here today more than usual.
B2. Archer Pull-Ups; Accumulate 10 Reps/Side x 5; Rest 3 min
Complete - These got tough
C. Advanced Frog Stand Hold Tech Work - 15 min
Complete - THese are feeling better this week. on avg. I was getting about 10-12 sec on each attempt.
D. False Grip Above the Rings Supinated Pull-Up Holds; Accumulate 4 min for Quality
Complete - I broke these up into 10 and 20 sec sets. I held a hollow body throughout with my fingers right under my collar bone. These felt good I just hung out and listened to music as I got these done.
+
Airdyne 5 min @ 85%
Slow Spin 1 min
x 3
225 Cal, 6.7 Miles - This felt good breathing wise, but my legs were feeling it from yesterday. I held above 300 Watt for my 85% and around 135 for my slow spin.
A.M.
A. Squat Snatch from High Blocks; 12 Singles @ 80-90% 1RM Snatch; Rest 2 min
4 @ 195lbs; 2 @ 200lbs; 2 @ 205lbs; 4 @ 210lbs - These felt pretty good, I took my time warming up before I got into my working sets. I failed 3 times on my last rep @ 210. I don't know what was up - I lost 1 in front 1 in back and was wobbly on the catch on the last. I could tell that I was getting fatigued. Mechanically I felt good.
B. Hang Squat Clean; 10 for Time @ 230lbs x 3; Rest 4 min
1:23; 1:20; 1:24 - These felt pretty good. I could tell my hips were tired getting the full extension. My lower back has been tightening up at night while I'm coaching, and I've found out that my quads and hip flexors are pretty tight. I spent some time yesterday and this morning stretching them. I could feel them during this. But this was fun I enjoyed it.
+
5 Rounds For Time
200m Run
10 Back Squat @ 275lbs
50 DUs
24:46 - I enjoyed this, it just took longer than I was expecting. The BS took most of the time. I didn't use a belt today and I did them all in sets of 2. I could have done larger sets but my legs were feeling it. I enjoyed getting the volume in today, I like that.
P.M.
21-18-15-12-9-6-3
Thrusters @ 95lbs
C2B Pull-Ups
11:51 - This was tough. The thrusters were not as bad as I was expecting them to be. The PU were gassing me though. This was a fun day but I'm tired and ready to get some food.
10-18-14
A. Split Jerk; 1 Rep on the 20 sec. for 30 Reps @ 55% 1 RM
Complete @ 175lbs - This felt good, I was focusing a lot on my foot placement.
B1. Wall Facing Shoulder Taps; AMRAP x 5; Rest 1 min
100; 100; 75; 83; 81 - My shoulders and forearms were feeling it here today more than usual.
B2. Archer Pull-Ups; Accumulate 10 Reps/Side x 5; Rest 3 min
Complete - These got tough
C. Advanced Frog Stand Hold Tech Work - 15 min
Complete - THese are feeling better this week. on avg. I was getting about 10-12 sec on each attempt.
D. False Grip Above the Rings Supinated Pull-Up Holds; Accumulate 4 min for Quality
Complete - I broke these up into 10 and 20 sec sets. I held a hollow body throughout with my fingers right under my collar bone. These felt good I just hung out and listened to music as I got these done.
+
Airdyne 5 min @ 85%
Slow Spin 1 min
x 3
225 Cal, 6.7 Miles - This felt good breathing wise, but my legs were feeling it from yesterday. I held above 300 Watt for my 85% and around 135 for my slow spin.
Wednesday, October 15, 2014
10-13-14
10-13-14
A.M.
A. Banded Clean Pulls; 5,5,5,3,3,3; Rest 2 min
5 @ 135lbs; 5 @ 165lbs;d 5 @ 185lbs; 5 @ 205lbs; 5 @ 225lbs; 5 @ 245lbs; 3 @ 255lbs;
3 @ 265lbs; 3 @ 275lbs - These felt good today. I only went up in weight for the given reps that I could move the bar fairly quickly and end with a strong shrug.
B. TnG Power Snatch; AMRAP Unbroken @ 135lbs (1 attempt)
13 - I'm not super happy with this. I was wanting at least 15, and I could have probably made it - it was a mental lapse that kinda got me. My grip was the limiting factor here. My left thumb was slipping out, and a previous blister that is healing on the same thumb felt like it ripped again. Besides my grip it was my legs that I could feel it in next.
C. Weighted Back Extensions @ 3333; 6-8 x 5; Rest 2 min
8 @ 15lbs; 8 @ 25lbs; 8 @ 35lbs; 2 x 8 @ 45lbs - These felt good.
D. Seated Good Mornings; 8 - 10 x 5; Rest 2 min
2 x 10 @ 115lbs; 10 @ 125lbs; 10 @ 135lbs; 10 @ 145lbs - These felt good but are pretty tough. I like doing them bc I feel like my loser back and hamstring strength are my limiters on a lot of othings.
P.M.
For Time:
30 MUs
60 Strict HSPU
90 T2B
17:20 - This was fun but the last part of the hspu and the t2b got tough. I did the MUs in right at 4 min, I wasn't pushing it too hard here so that I could maintain a good pace throughout. The HSPU felt good. The last 10 were all doubles but everything before were in larger sets. My rest in-between sets was getting longer. The T2B started off in bigger sets of 15 and then down to 10. However at the end my breathing was messing with my kip and my sets got a lot smaller. This was a fun workout - Gabrielle got to do this with me, we had a good time.
10-14-14
A.M.
Row 10K for Time
37:37.3 - I'm happy with this. I completed my first 5K in 18:53. I just wanted to keep a good pace throughout. My 2K splits were 1:50.5 ; 1:55.2 ; 1:54.1 ; 1:53.8 ; 1:50.5.
P.M.
A. Banded Front Squat; 6 x 6; Rest 3 min
185lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs; 260lbs - It felt good to squat this afternoon, my legs weren't as tired as I expected them to be from the row earlier. I used 2 blue bands for all sets of squats.
B. Hang Squat Snatch Clusters 2.2.2 x 5; Rest 30 Sec/Rest 3 min
135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs - These felt good today as well, I could tell that my hips and lower back were getting tired at the end. I didn't drop the bar bw reps and I didn't have any failed reps.
+
5 Rounds for Time:
30 UB Wall Balls
10 Burpee Box Jumps @30''
12:04 - I could tell that my hips were fatigued as I was getting ready for this. The WB felt good. It was the BBJ that were the toughest and slowest part. Overall I'm happy with today.
10-15-14
A. Behind the Neck Push Press; 6 x 6; Rest 2 min
95lbs; 115lbs; 135lbs; 155lbs; 2 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs - THese felt pretty good today. I'm still not super comfortable with BTN so I did a several warm up sets.
B1. Weighted Pull-Up; 1-2 x 5; Rest 1 min
2 @ 53lbs; 2 @ 58lbs; 2 @ 63lbs; 2 @ 65.5lbs; 2 @ 70lbs; 1 @ 75lbs; 1 @ 80lbs; 1 @ 85lbs;
1 @ 90lbs; 1 @ 95lbs - These felt strong today, so I went for it. I'm pretty sure 95 is a PR. I finished my bench after 90lbs but I wanted to try 95.
B2. Bench Press; 3,3,3,2,2; Rest 1 min
3 @ 225lbs; 3 @ 245lbs; 3 @ 255lbs; 3 @ 265lbs; 2 @ 275lbs; 1 @ 280 and failed on my second rep. I had a few lighter warmup up sets with my pull-ups. I was almost there on my second rep at 280 but just stalled out.
C1. Wall Facing HS Hold; Accumulate 105 sec x 3; Rest 90 sec
Complete - All sets were 60sec rest 15 sec then 45sec. these felt good
C2. Bar Pull Overs; 8 Reps x 3; Rest 90 sec
Complete - All sets were 4 rest 4. These are fun
D. Muscle Ups; 5 On The Min for 8 Min
Complete - All UB, no issues here
E. Support Holds on Rings in External Rotation Bent Knee L-Sit; Accumulate 4 min for Quality
Complete - These are still pretty tough for me, but I can tell i'm improving. Getting into external rotation on my right arm was a little harder today.
A.M.
A. Banded Clean Pulls; 5,5,5,3,3,3; Rest 2 min
5 @ 135lbs; 5 @ 165lbs;d 5 @ 185lbs; 5 @ 205lbs; 5 @ 225lbs; 5 @ 245lbs; 3 @ 255lbs;
3 @ 265lbs; 3 @ 275lbs - These felt good today. I only went up in weight for the given reps that I could move the bar fairly quickly and end with a strong shrug.
B. TnG Power Snatch; AMRAP Unbroken @ 135lbs (1 attempt)
13 - I'm not super happy with this. I was wanting at least 15, and I could have probably made it - it was a mental lapse that kinda got me. My grip was the limiting factor here. My left thumb was slipping out, and a previous blister that is healing on the same thumb felt like it ripped again. Besides my grip it was my legs that I could feel it in next.
C. Weighted Back Extensions @ 3333; 6-8 x 5; Rest 2 min
8 @ 15lbs; 8 @ 25lbs; 8 @ 35lbs; 2 x 8 @ 45lbs - These felt good.
D. Seated Good Mornings; 8 - 10 x 5; Rest 2 min
2 x 10 @ 115lbs; 10 @ 125lbs; 10 @ 135lbs; 10 @ 145lbs - These felt good but are pretty tough. I like doing them bc I feel like my loser back and hamstring strength are my limiters on a lot of othings.
P.M.
For Time:
30 MUs
60 Strict HSPU
90 T2B
17:20 - This was fun but the last part of the hspu and the t2b got tough. I did the MUs in right at 4 min, I wasn't pushing it too hard here so that I could maintain a good pace throughout. The HSPU felt good. The last 10 were all doubles but everything before were in larger sets. My rest in-between sets was getting longer. The T2B started off in bigger sets of 15 and then down to 10. However at the end my breathing was messing with my kip and my sets got a lot smaller. This was a fun workout - Gabrielle got to do this with me, we had a good time.
10-14-14
A.M.
Row 10K for Time
37:37.3 - I'm happy with this. I completed my first 5K in 18:53. I just wanted to keep a good pace throughout. My 2K splits were 1:50.5 ; 1:55.2 ; 1:54.1 ; 1:53.8 ; 1:50.5.
P.M.
A. Banded Front Squat; 6 x 6; Rest 3 min
185lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs; 260lbs - It felt good to squat this afternoon, my legs weren't as tired as I expected them to be from the row earlier. I used 2 blue bands for all sets of squats.
B. Hang Squat Snatch Clusters 2.2.2 x 5; Rest 30 Sec/Rest 3 min
135lbs; 145lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs - These felt good today as well, I could tell that my hips and lower back were getting tired at the end. I didn't drop the bar bw reps and I didn't have any failed reps.
+
5 Rounds for Time:
30 UB Wall Balls
10 Burpee Box Jumps @30''
12:04 - I could tell that my hips were fatigued as I was getting ready for this. The WB felt good. It was the BBJ that were the toughest and slowest part. Overall I'm happy with today.
10-15-14
A. Behind the Neck Push Press; 6 x 6; Rest 2 min
95lbs; 115lbs; 135lbs; 155lbs; 2 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs - THese felt pretty good today. I'm still not super comfortable with BTN so I did a several warm up sets.
B1. Weighted Pull-Up; 1-2 x 5; Rest 1 min
2 @ 53lbs; 2 @ 58lbs; 2 @ 63lbs; 2 @ 65.5lbs; 2 @ 70lbs; 1 @ 75lbs; 1 @ 80lbs; 1 @ 85lbs;
1 @ 90lbs; 1 @ 95lbs - These felt strong today, so I went for it. I'm pretty sure 95 is a PR. I finished my bench after 90lbs but I wanted to try 95.
B2. Bench Press; 3,3,3,2,2; Rest 1 min
3 @ 225lbs; 3 @ 245lbs; 3 @ 255lbs; 3 @ 265lbs; 2 @ 275lbs; 1 @ 280 and failed on my second rep. I had a few lighter warmup up sets with my pull-ups. I was almost there on my second rep at 280 but just stalled out.
C1. Wall Facing HS Hold; Accumulate 105 sec x 3; Rest 90 sec
Complete - All sets were 60sec rest 15 sec then 45sec. these felt good
C2. Bar Pull Overs; 8 Reps x 3; Rest 90 sec
Complete - All sets were 4 rest 4. These are fun
D. Muscle Ups; 5 On The Min for 8 Min
Complete - All UB, no issues here
E. Support Holds on Rings in External Rotation Bent Knee L-Sit; Accumulate 4 min for Quality
Complete - These are still pretty tough for me, but I can tell i'm improving. Getting into external rotation on my right arm was a little harder today.
Friday, October 10, 2014
10-10-14
10-10-14
A.M.
A. Squat Snatch From High Blocks; 10 Singles @ 80 - 90% 1RM Snatch; Rest 2 min
5 @ 195lbs; 2 @ 200lbs; 3 @ 205lbs - I warmed up well and all these felt good. I was kinda pressed for time today so I didn't go any higher. I really wanted to focus on technique rather than weight. I assumed that this percentage was off of my full snatch not my hang snatch.
B. Hang Squat Clean; 10 for Time @ 225lbs x 3; Rest 4 min
1:17; 1:08; 1:21 - These felt pretty goodThe first was 6/2/1/1. The second was 5/2/2/1. The third was 4/2/1/1/1/1.
C1. 1 1/4 Back Squat; 5,5,5,3,3,3; Rest 10 Sec
5 @ 225lbs; 5 @ 255lbs; 5 @ 275lbs; 3 @ 285lbs; 3 @ 295lbs; 3 @ 305lbs - Again I was pretty tight on time so after the HSC I picked up the bar and started the BS. 305 was tough, my buddy that was there with me said that I only came up about 3-4 inches on the 1/4 squat.
C2. Seated Box Jumps; 1.1.1.1.1 x 6; Step Down/rest 3 min
All @ 33'' - These felt great
P.M.
15 Min AMRAP
200m Run
10 Front Rack Walking Lunge @ 155lbs
5 MUs
6 - This was fun everything was UB. The running was the slowest part.
A.M.
A. Squat Snatch From High Blocks; 10 Singles @ 80 - 90% 1RM Snatch; Rest 2 min
5 @ 195lbs; 2 @ 200lbs; 3 @ 205lbs - I warmed up well and all these felt good. I was kinda pressed for time today so I didn't go any higher. I really wanted to focus on technique rather than weight. I assumed that this percentage was off of my full snatch not my hang snatch.
B. Hang Squat Clean; 10 for Time @ 225lbs x 3; Rest 4 min
1:17; 1:08; 1:21 - These felt pretty goodThe first was 6/2/1/1. The second was 5/2/2/1. The third was 4/2/1/1/1/1.
C1. 1 1/4 Back Squat; 5,5,5,3,3,3; Rest 10 Sec
5 @ 225lbs; 5 @ 255lbs; 5 @ 275lbs; 3 @ 285lbs; 3 @ 295lbs; 3 @ 305lbs - Again I was pretty tight on time so after the HSC I picked up the bar and started the BS. 305 was tough, my buddy that was there with me said that I only came up about 3-4 inches on the 1/4 squat.
C2. Seated Box Jumps; 1.1.1.1.1 x 6; Step Down/rest 3 min
All @ 33'' - These felt great
P.M.
15 Min AMRAP
200m Run
10 Front Rack Walking Lunge @ 155lbs
5 MUs
6 - This was fun everything was UB. The running was the slowest part.
Wednesday, October 8, 2014
10-6-14
10-6-14
A.M.
A. Banded Clean Pulls; 5 x 5; Rest 2 min
135lbs; 165lbs; 185lbs; 205lbs; 225lbs; 2 @ 245lbs - These felt good. I used a red band on them all. I started w a blue band but popped it while I was on my set @ 165, so I did that weight again and just stayed w red. I kept the weight light enough that I was able to move the bar fast and finish w a good shrug on all reps.
B. TnG Power Snatch; 3 Reps on the Min for 9 min (pick a tough load for 3, then increase weight each 3 Reps so that the Last 3 are Really tough, But slightly less challenging in the early sets)
3 min @ 155lbs; 160lbs; 165lbs; 170lbs; 175lbs; 180lbs; 185lbs - This felt good. I was nervous about 185 from the start but i really wanted to get it. I've never done it for 3 TnG before. It was tough but felt pretty good.
C. GH Raises; 8-10 x 4; Rest 2 min
Complete - 10 on all 4 sets. These felt good but they got tough, I know that I'm going to feel these.
D. Seated Good Mornings; 8-10 x 4; Rest 2 min
10 @ 95lbs; 3 x 10 @ 115lbs; 10 @ 125lbs - I have never done these before, I definitely felt these differently than normal good mornings. I liked them.
P.M.
20 min AMRAP
50 DUs
10 Hang Power Clean and Jerk @ 135lbs
3 MUs
6 + 44 - THis was a lot tougher than I was expecting. The DUs felt good and so did the MUs, but those hang clean and jerk got tough. I don't know what got to them but the last 8 min or so my sub-scap especially my left one was burning. This was fun though.
10-7-14
A.M.
Row 500m @ 75% 1:54.1
Rest 1 min
Row 500m @ 80% 1:45.9
Rest 2 min
Row 500m @ 85% 1:41.6
Rest 2 min
Row 500m @ 90% 1:38.3
Rest 3 min
Row 500m @ 95% 1:33.7
Rest 5 min
Row 500m all out1:33.6
These felt pretty good. I am feeling yesterday in my legs a bit today. Hamstrings, ass, and lower back are a bit tight and actually while I was rowing I was getting shin splints from the DUs yesterday. With the first 4 I was feeling good on the rower and recovered in the rest period. The 95% felt pretty good and the all out the first 300m felt good then I could just feel my pulls loosing strength. That last one kinda hurt.
P.M.
A. Squat Clean x 1/ Hang squat Clean x 1/ Front Squat x 1 - One complex on the Min for 10 min (light/moderate)
Complete @ 185lbs - THis felt good, the weight moved fast. I almost added weight half way through but i just kept it and tried to see how fast I could do the complex. I was consistent at 7 seconds.b
B. Back Squat; 5 x 5; Rest 3 min ( same load across, not maximal)
Complete all @ 275lbs - My legs were a bit tired so I didn't push it too much. This weight felt good and I made sure to control each rep and focus on proper mechanics.
+
10--> 1
Hang Squat Clean @ 115lbs
Bar Facing Burpee
8:52 - This felt good. All HSC were UB. I might have paced a bit too much on sets 10-8.
10-8-14
A. Snatch Grip BTN Split Jerk; 7 Tough Singles; Rest 2:30
2 @ 225lbs; 245lbs; 7 @ 255lbs - these were awkward, the weight felt good but the movement itself just felt funny. I stayed at 255 to work on technique.
B1. Weighted Pull-Up; 2-3 x 5; Rest 1 min
3 @ 40lbs; 3 @ 45lbs; 3 @ 53lbs; 3 @ 58lbs; 3 @ 63lbs. - these felt good today
B2. Bench Press; 3,3,3,3,3; Rest 1 min
245lbs; 255lbs; 265lbs; 270lbs; 2 @ 275lbs - these felt solid. I just didn't have it in me for the third rep at 275.
C1. Wall Facing HS Hold; Accumulate 90 sec x 3; Rest 90 sec
Complete - all sets UB. Getting light headed and my hands starting to get tingly was the worst part.
C2. bar pull Overs; 6 Reps x 3; Rest 90 sec
Complete - these were fun. I did each set as 3/3.
D. Muscle Ups; 4 on the Min for 8 min
Complete - no issues here
E. Support Hold on Rings in External Rotation Bent knee l-Sit; Accumulate 3 Min for Quality ( strait arms, as much ext rotation as you can sustain)
Complete - These were tough, I did them all in 10 sec sets.
A.M.
A. Banded Clean Pulls; 5 x 5; Rest 2 min
135lbs; 165lbs; 185lbs; 205lbs; 225lbs; 2 @ 245lbs - These felt good. I used a red band on them all. I started w a blue band but popped it while I was on my set @ 165, so I did that weight again and just stayed w red. I kept the weight light enough that I was able to move the bar fast and finish w a good shrug on all reps.
B. TnG Power Snatch; 3 Reps on the Min for 9 min (pick a tough load for 3, then increase weight each 3 Reps so that the Last 3 are Really tough, But slightly less challenging in the early sets)
3 min @ 155lbs; 160lbs; 165lbs; 170lbs; 175lbs; 180lbs; 185lbs - This felt good. I was nervous about 185 from the start but i really wanted to get it. I've never done it for 3 TnG before. It was tough but felt pretty good.
C. GH Raises; 8-10 x 4; Rest 2 min
Complete - 10 on all 4 sets. These felt good but they got tough, I know that I'm going to feel these.
D. Seated Good Mornings; 8-10 x 4; Rest 2 min
10 @ 95lbs; 3 x 10 @ 115lbs; 10 @ 125lbs - I have never done these before, I definitely felt these differently than normal good mornings. I liked them.
P.M.
20 min AMRAP
50 DUs
10 Hang Power Clean and Jerk @ 135lbs
3 MUs
6 + 44 - THis was a lot tougher than I was expecting. The DUs felt good and so did the MUs, but those hang clean and jerk got tough. I don't know what got to them but the last 8 min or so my sub-scap especially my left one was burning. This was fun though.
10-7-14
A.M.
Row 500m @ 75% 1:54.1
Rest 1 min
Row 500m @ 80% 1:45.9
Rest 2 min
Row 500m @ 85% 1:41.6
Rest 2 min
Row 500m @ 90% 1:38.3
Rest 3 min
Row 500m @ 95% 1:33.7
Rest 5 min
Row 500m all out1:33.6
These felt pretty good. I am feeling yesterday in my legs a bit today. Hamstrings, ass, and lower back are a bit tight and actually while I was rowing I was getting shin splints from the DUs yesterday. With the first 4 I was feeling good on the rower and recovered in the rest period. The 95% felt pretty good and the all out the first 300m felt good then I could just feel my pulls loosing strength. That last one kinda hurt.
P.M.
A. Squat Clean x 1/ Hang squat Clean x 1/ Front Squat x 1 - One complex on the Min for 10 min (light/moderate)
Complete @ 185lbs - THis felt good, the weight moved fast. I almost added weight half way through but i just kept it and tried to see how fast I could do the complex. I was consistent at 7 seconds.b
B. Back Squat; 5 x 5; Rest 3 min ( same load across, not maximal)
Complete all @ 275lbs - My legs were a bit tired so I didn't push it too much. This weight felt good and I made sure to control each rep and focus on proper mechanics.
+
10--> 1
Hang Squat Clean @ 115lbs
Bar Facing Burpee
8:52 - This felt good. All HSC were UB. I might have paced a bit too much on sets 10-8.
10-8-14
A. Snatch Grip BTN Split Jerk; 7 Tough Singles; Rest 2:30
2 @ 225lbs; 245lbs; 7 @ 255lbs - these were awkward, the weight felt good but the movement itself just felt funny. I stayed at 255 to work on technique.
B1. Weighted Pull-Up; 2-3 x 5; Rest 1 min
3 @ 40lbs; 3 @ 45lbs; 3 @ 53lbs; 3 @ 58lbs; 3 @ 63lbs. - these felt good today
B2. Bench Press; 3,3,3,3,3; Rest 1 min
245lbs; 255lbs; 265lbs; 270lbs; 2 @ 275lbs - these felt solid. I just didn't have it in me for the third rep at 275.
C1. Wall Facing HS Hold; Accumulate 90 sec x 3; Rest 90 sec
Complete - all sets UB. Getting light headed and my hands starting to get tingly was the worst part.
C2. bar pull Overs; 6 Reps x 3; Rest 90 sec
Complete - these were fun. I did each set as 3/3.
D. Muscle Ups; 4 on the Min for 8 min
Complete - no issues here
E. Support Hold on Rings in External Rotation Bent knee l-Sit; Accumulate 3 Min for Quality ( strait arms, as much ext rotation as you can sustain)
Complete - These were tough, I did them all in 10 sec sets.
Saturday, October 4, 2014
10-3-14
10-3-14
A.M.
A. Squat Snatch; 10 Singles bw 205lbs - 235lbs; Rest 3 min
5 @ 205lbs; 2 @ 215lbs; 1 @ 220lbs; 1 @ 225lbs; 1 @ 235lbs - THese felt pretty good, no real issue here. I was kinda dragging this morning and just wasn't feeling it, I guess I was kinda used to having these past few days off - lol. But physically I was feeling great.
B. Hang Squat Clean; 5 UNbroken @ 205lbs - 225lbs; Rest 3 min
2 @ 205lbs; 1 @ 215lbs; 2 @ 225lbs - These felt good
C1. 1 1/4 Back Squat; 5 x 5; Rests 10 sec
All @ 225lbs - Again it was just one of those days, just kinda out of it. The weight felt good and mechanics were solid.
C2. Seated Box Jumps; 1.1.1.1.1 x 5; Step Down ; Resst 3 min
All to a 30'' box - These felt great, these were pretty fun
D. Weighted Sorensen Hold with 45lbs; 1 Min Accumulated x 3; Rest 2 min
Complete I did each set strait through. These made my hamstrings and ass burn.
P.M.
7 Rounds
16 Cal on Airdyne - 8 Cal on Assault Bike
8 THrusters @ 115lbs
4 Bar Facing Burpee
9:49 - This got uncomfortable but was pretty fun. All the monitors on our ADs were messing up so I had to use the Assault Bike. I tried to look up what a good conversion would be online and 2 to 1 was pretty common. All the thrusters were UB. This felt good
10-4-14
A. Split Jerk; Build to a Max
305lbs - These were just feeling off today. I kept looking up at the ceiling when I was finishing the lift causing me to catch the bar in front of me. Also I wasn't splitting very well. I didn't build up as well as I was hoping.
B. Drop to 85% of A and Perform 7 Singles; Rest 2 min
Complete @ 260lbs - These didn't feel great either. I just didn't feel solid on these. I was feeling it in my right shoulder, I was not catching the bar solid and was kinda pressing it out - I'm sure it was bc I wasn't dropping as well as I should have been in my split. I got through it though.
C1. Wall Facing Shoulder Taps; AMRAP x 4; Rest 1 min
126; 114; 100; 93 - These felt good today
C2. Archer Pull-Ups; Accumulate 8 Reps / Side x 4; Rest 3 Min
Complete - I've never done these before, they felt good.
D1. Advanced Frog Stand Holds; Accumulate 1 Min x 4; Rest 1 Min
Complete - These were tough for me to balance and hold for very long. 10 sec or so was pretty tough. So I just practiced them for 2-3 min for each set.
D2. False Grip Ring Rows; 10-15 Reps x 4; Rest 2 min
Complete - These felt good. I did 15 per set.
+
Row Sprint 20 Sec @ 100%
Rest 2:10
x 5
114m; 115m; 118m; 117m; 115m - I felt alright on these, I was recovered well before each row
A.M.
A. Squat Snatch; 10 Singles bw 205lbs - 235lbs; Rest 3 min
5 @ 205lbs; 2 @ 215lbs; 1 @ 220lbs; 1 @ 225lbs; 1 @ 235lbs - THese felt pretty good, no real issue here. I was kinda dragging this morning and just wasn't feeling it, I guess I was kinda used to having these past few days off - lol. But physically I was feeling great.
B. Hang Squat Clean; 5 UNbroken @ 205lbs - 225lbs; Rest 3 min
2 @ 205lbs; 1 @ 215lbs; 2 @ 225lbs - These felt good
C1. 1 1/4 Back Squat; 5 x 5; Rests 10 sec
All @ 225lbs - Again it was just one of those days, just kinda out of it. The weight felt good and mechanics were solid.
C2. Seated Box Jumps; 1.1.1.1.1 x 5; Step Down ; Resst 3 min
All to a 30'' box - These felt great, these were pretty fun
D. Weighted Sorensen Hold with 45lbs; 1 Min Accumulated x 3; Rest 2 min
Complete I did each set strait through. These made my hamstrings and ass burn.
P.M.
7 Rounds
16 Cal on Airdyne - 8 Cal on Assault Bike
8 THrusters @ 115lbs
4 Bar Facing Burpee
9:49 - This got uncomfortable but was pretty fun. All the monitors on our ADs were messing up so I had to use the Assault Bike. I tried to look up what a good conversion would be online and 2 to 1 was pretty common. All the thrusters were UB. This felt good
10-4-14
A. Split Jerk; Build to a Max
305lbs - These were just feeling off today. I kept looking up at the ceiling when I was finishing the lift causing me to catch the bar in front of me. Also I wasn't splitting very well. I didn't build up as well as I was hoping.
B. Drop to 85% of A and Perform 7 Singles; Rest 2 min
Complete @ 260lbs - These didn't feel great either. I just didn't feel solid on these. I was feeling it in my right shoulder, I was not catching the bar solid and was kinda pressing it out - I'm sure it was bc I wasn't dropping as well as I should have been in my split. I got through it though.
C1. Wall Facing Shoulder Taps; AMRAP x 4; Rest 1 min
126; 114; 100; 93 - These felt good today
C2. Archer Pull-Ups; Accumulate 8 Reps / Side x 4; Rest 3 Min
Complete - I've never done these before, they felt good.
D1. Advanced Frog Stand Holds; Accumulate 1 Min x 4; Rest 1 Min
Complete - These were tough for me to balance and hold for very long. 10 sec or so was pretty tough. So I just practiced them for 2-3 min for each set.
D2. False Grip Ring Rows; 10-15 Reps x 4; Rest 2 min
Complete - These felt good. I did 15 per set.
+
Row Sprint 20 Sec @ 100%
Rest 2:10
x 5
114m; 115m; 118m; 117m; 115m - I felt alright on these, I was recovered well before each row
Wednesday, October 1, 2014
9-30-14
9-30-14
Airdyne 10 min Easy
Row 10 min Easy
+
Mobility
Complete - It felt good to get back moving around today. I'm feeling good today and ready to get back to it
10-1-14
A. Push Press x 3/ Push Jerk x 2/ Split Jerk x 1; 1 Complex on the Min for 10 Min ( Moderate Load)
Complete @ 175lbs - Warming up this weight felt good. But it got heavy on the last 3 sets. Every rep felt good it just got tougher than I was expecting at the end
B1. Wall Facing Shoulder Hold; Accumulate 1 min x 5; Rest 1 Min
Complete - I was able to do all of these UB, they felt good
B2. Single Bar Inverted Hang; Accumulate 1 min x 5; Rest 1 min
Complete - these were awkward especially at first. I hope that I did them right. I did them on the "sepeal" bar, I flipped upside down and hung there. The bar was on my pockets and to keep my balance I had to slightly lean my thigh into the bar to keep from falling into a leaver. I broke the first 3 up and was able to do the last 2 UB.
C1. FLR on Rings ( fully externally rotated + Hollow body); 1 Min Accumulated x 5; Rests 1 Min
Complete - These felt good, all UB
C2. False Grip Bent Arm Hang; Accumulate 1 Min x 5; Rest 1 Min
Complete - These are tough. I did them on rings. I did them all in sets of 15 sec hold/ 15 sec rest
D1. Strict T2B; 10 for Time x 4 Rest 1 Min
0:19; 0:16; 0:21; 0:20 - Not as quick as I was expecting but they felt good.
D2. Planche Lean Holds; Accumulate 45 sec x 4; Rest 1 Min
Complete - these felt good I kept my feet on a 20'' box. All sets were UB
Airdyne 10 min Easy
Row 10 min Easy
+
Mobility
Complete - It felt good to get back moving around today. I'm feeling good today and ready to get back to it
10-1-14
A. Push Press x 3/ Push Jerk x 2/ Split Jerk x 1; 1 Complex on the Min for 10 Min ( Moderate Load)
Complete @ 175lbs - Warming up this weight felt good. But it got heavy on the last 3 sets. Every rep felt good it just got tougher than I was expecting at the end
B1. Wall Facing Shoulder Hold; Accumulate 1 min x 5; Rest 1 Min
Complete - I was able to do all of these UB, they felt good
B2. Single Bar Inverted Hang; Accumulate 1 min x 5; Rest 1 min
Complete - these were awkward especially at first. I hope that I did them right. I did them on the "sepeal" bar, I flipped upside down and hung there. The bar was on my pockets and to keep my balance I had to slightly lean my thigh into the bar to keep from falling into a leaver. I broke the first 3 up and was able to do the last 2 UB.
C1. FLR on Rings ( fully externally rotated + Hollow body); 1 Min Accumulated x 5; Rests 1 Min
Complete - These felt good, all UB
C2. False Grip Bent Arm Hang; Accumulate 1 Min x 5; Rest 1 Min
Complete - These are tough. I did them on rings. I did them all in sets of 15 sec hold/ 15 sec rest
D1. Strict T2B; 10 for Time x 4 Rest 1 Min
0:19; 0:16; 0:21; 0:20 - Not as quick as I was expecting but they felt good.
D2. Planche Lean Holds; Accumulate 45 sec x 4; Rest 1 Min
Complete - these felt good I kept my feet on a 20'' box. All sets were UB
Monday, September 29, 2014
9-26-14
9-26-14
Pensacola Beach Brawl
Event #1
300m Ocean Swim
150 Cal Assault Bike
1 Mile Beach Run
31:17 - 9th place - This was harder than I was expecting due to the ocean swim and beach run. There is no way to train for that outside of being there. The swim I came out of the water 3rd but swimming in a pack and kicking and being kicked was kinda freaky. I swallowed a good bit of water. The assault bike felt great I was able to hold 285 Watts consistently with a few spikes in the mid 300s. The run hurt. My calfs are stills sore. It was fun and felt goods to get to push through the pain and new experiences.
9-27-14
Event #2
4 Min to find a Max Hang Snatch
4 Min to find a max Clean
Snatch - 255lbs (PR) The warm up area was super small and crowded, I could only warm up to 225 on my snatch. I started at 235 and got it easy. Then went to 255 I knew that I could get that. I missed twice slightly in front and got the 3rd - it felt smooth.
Clean - 295lbs - I started with this and got it pretty easily. I don't know what I was thinking but I put 10s on and went for 315. I caught it 3 times but couldn't stand it up. The pull and catch felt great. I'll get it soon.
Floater
#1 - Max rep Body Weight Bench Press - 20 reps at 183lbs
#2 - Max distance Broad Jump - 8'9''
Event #3
10 Thrusters @ 155lbs
7 MUs
10 Snatch @ 155lbs
7 MUs
10 OHS @ 155lbs
7 MUS
7:02 - I was the most excited about this workout and I totally crashed on it. The thrusters, snatches and the first 2 sets of MUs felt great. The first half off the OHS felt good too. I started to get wobbly and dropped the bar after the 8th rep. I went to snatch it up but when I bent over to grab the bar I could feel that I was a bit off balance, and when I jumped it up I lost awareness of where the bar was and missed it - it actually caught me on the top of the head coming down. I got it back up and finished the last 2. Then on my third MU I started to get dizzy at the top of the dip so I came down. At this point I was feeling light headed and I eventually did 2 sets of 2. After I just sat down under the rings. I don't know what exactly happened, I have never felt like I was going to maybe faint to black ouot in a workout - this was kinda scary. I was really disappointed as well when I finished. I don't know if I was holding my breath on the OHS, or if I just hadn't eaten enough or what. The rig that we were on was tight. The rings were in-between the bars about 4 feet apart and there was another athlete about 4 feet in front of me doing T2B and WB. So everyone was saying that my MUs were pretty strict. IDK but this hurt me, It took me about 30 min to get back right. I drank 2 Gatorades, ate some meat and fruit and a protein bar and just laid around to get feeling better.
Event #4
50 Wall Balls
40 T2B
30 S2OH w 160lbs on Axle Bar
20 Dead Lift @ 275lbs
10 Burpee Box Jumps @ 30''
8:26 - I finished first in my heat. I was feeling better and was ready to get done and make up for event 3. WB were UB, T2B were 20/10/10. S2OH were 10/5/5/6//4. DL were in sets of 3 & 4, then as fast as I could on the BBJ. Breaking it up and taking quick breathers really helped me. This was a good way to finish the day.
I came in 15th overall for the weekend. I'm really happy with this. last year I was at the very bottom of the pack - like 36 out of 40, so now to finish 15 out of about the same size group feels good. I'm really happy with the past year for training and I'm looking forward to continuing to grow and make progress. Competitions are a nice indicator of how we are progressing but the daily training and enjoying the process of realization and growth is the most meaningful to me. I'm stoked to keep looking forward.
Pensacola Beach Brawl
Event #1
300m Ocean Swim
150 Cal Assault Bike
1 Mile Beach Run
31:17 - 9th place - This was harder than I was expecting due to the ocean swim and beach run. There is no way to train for that outside of being there. The swim I came out of the water 3rd but swimming in a pack and kicking and being kicked was kinda freaky. I swallowed a good bit of water. The assault bike felt great I was able to hold 285 Watts consistently with a few spikes in the mid 300s. The run hurt. My calfs are stills sore. It was fun and felt goods to get to push through the pain and new experiences.
9-27-14
Event #2
4 Min to find a Max Hang Snatch
4 Min to find a max Clean
Snatch - 255lbs (PR) The warm up area was super small and crowded, I could only warm up to 225 on my snatch. I started at 235 and got it easy. Then went to 255 I knew that I could get that. I missed twice slightly in front and got the 3rd - it felt smooth.
Clean - 295lbs - I started with this and got it pretty easily. I don't know what I was thinking but I put 10s on and went for 315. I caught it 3 times but couldn't stand it up. The pull and catch felt great. I'll get it soon.
Floater
#1 - Max rep Body Weight Bench Press - 20 reps at 183lbs
#2 - Max distance Broad Jump - 8'9''
Event #3
10 Thrusters @ 155lbs
7 MUs
10 Snatch @ 155lbs
7 MUs
10 OHS @ 155lbs
7 MUS
7:02 - I was the most excited about this workout and I totally crashed on it. The thrusters, snatches and the first 2 sets of MUs felt great. The first half off the OHS felt good too. I started to get wobbly and dropped the bar after the 8th rep. I went to snatch it up but when I bent over to grab the bar I could feel that I was a bit off balance, and when I jumped it up I lost awareness of where the bar was and missed it - it actually caught me on the top of the head coming down. I got it back up and finished the last 2. Then on my third MU I started to get dizzy at the top of the dip so I came down. At this point I was feeling light headed and I eventually did 2 sets of 2. After I just sat down under the rings. I don't know what exactly happened, I have never felt like I was going to maybe faint to black ouot in a workout - this was kinda scary. I was really disappointed as well when I finished. I don't know if I was holding my breath on the OHS, or if I just hadn't eaten enough or what. The rig that we were on was tight. The rings were in-between the bars about 4 feet apart and there was another athlete about 4 feet in front of me doing T2B and WB. So everyone was saying that my MUs were pretty strict. IDK but this hurt me, It took me about 30 min to get back right. I drank 2 Gatorades, ate some meat and fruit and a protein bar and just laid around to get feeling better.
Event #4
50 Wall Balls
40 T2B
30 S2OH w 160lbs on Axle Bar
20 Dead Lift @ 275lbs
10 Burpee Box Jumps @ 30''
8:26 - I finished first in my heat. I was feeling better and was ready to get done and make up for event 3. WB were UB, T2B were 20/10/10. S2OH were 10/5/5/6//4. DL were in sets of 3 & 4, then as fast as I could on the BBJ. Breaking it up and taking quick breathers really helped me. This was a good way to finish the day.
I came in 15th overall for the weekend. I'm really happy with this. last year I was at the very bottom of the pack - like 36 out of 40, so now to finish 15 out of about the same size group feels good. I'm really happy with the past year for training and I'm looking forward to continuing to grow and make progress. Competitions are a nice indicator of how we are progressing but the daily training and enjoying the process of realization and growth is the most meaningful to me. I'm stoked to keep looking forward.
Wednesday, September 24, 2014
9-22-14
9--22-14
A. Hang Squat Snatch; 5 Singles @ 85% of opening weight for Comp. Rest 2 min
Complete @ 210lbs - I'm not totally positive what weight I will start with at the Comp. but I hope that it will be 245lbs. I'm almost positive this will be the weight, I'm just going to wait to feel out my warm up that morning. 210 felt good, I spent a good bit warming up and hitting lighter weights.
B. Squat Clean; 5 Singles @ 80% of Opening Weight; Rest 2 min
Complete @ 235lbs - I plan on opening at 295lbs. This weight felt really light
+
3 Sets:
30 Wall balls
15 T2B
10 Axle Bar S2OH @ 160lbs
8 Deadlift @ 275lbs
10 Burpee Box Jump Overs @ 30''
--Rest 4 Min --
3:19; 3:24; 3:53 - This is going to be toughEverything was UB except the last set of DL. The S2OH are going to be really tough, they are just awkward. I don't know what I was thinking but I didn't realize that I had a mint in my mouth when I started and I sucked it down on the last set of S2OH, I didn't drop the bar but it sure caught me off guard - lol.
9-23-14
A.M.
Swim Tec Work
Complete - Swam 40 min, with rest as needed. I was working more on my freestyle swim. It is feeling a lot better the more that I relax and not try to rush the next stroke.
P.M.
Airdyne 5 min @ 85%
Airdyne 3 min Easy
Rest 5 min
x 2
Set # 1 - 96 total cal; 73 cal were during the 85%
Set # 2 - 106 totalcal; 75 cal were during the 85%
This felt good. I was trying to hold a pace on the 85% that I thought I could keep in the comp after the swim - as well as not blowing up my quads for the beach run.
I Hope that I did this right, the program read differently I think that it was a typo
9-24-14
3 Sets:
2 Thrusters @ 155lbs
2 MUs
2 Snatches @ 155lbs
2 MUs
2 OHS @ 155lbs
2 MUs
--Rest 3 min bw Sets --
0:52; 0:53; 0:50 - These felt good,. all transitions felt smooth.
+
Row 10 min easy
Complete
+
Mobility/Skill work for confidence
complete - I did ted work with hang snatch, axle bar S2OH, and a few MUs. I feel good about this weekend
A. Hang Squat Snatch; 5 Singles @ 85% of opening weight for Comp. Rest 2 min
Complete @ 210lbs - I'm not totally positive what weight I will start with at the Comp. but I hope that it will be 245lbs. I'm almost positive this will be the weight, I'm just going to wait to feel out my warm up that morning. 210 felt good, I spent a good bit warming up and hitting lighter weights.
B. Squat Clean; 5 Singles @ 80% of Opening Weight; Rest 2 min
Complete @ 235lbs - I plan on opening at 295lbs. This weight felt really light
+
3 Sets:
30 Wall balls
15 T2B
10 Axle Bar S2OH @ 160lbs
8 Deadlift @ 275lbs
10 Burpee Box Jump Overs @ 30''
--Rest 4 Min --
3:19; 3:24; 3:53 - This is going to be toughEverything was UB except the last set of DL. The S2OH are going to be really tough, they are just awkward. I don't know what I was thinking but I didn't realize that I had a mint in my mouth when I started and I sucked it down on the last set of S2OH, I didn't drop the bar but it sure caught me off guard - lol.
9-23-14
A.M.
Swim Tec Work
Complete - Swam 40 min, with rest as needed. I was working more on my freestyle swim. It is feeling a lot better the more that I relax and not try to rush the next stroke.
P.M.
Airdyne 5 min @ 85%
Airdyne 3 min Easy
Rest 5 min
x 2
Set # 1 - 96 total cal; 73 cal were during the 85%
Set # 2 - 106 totalcal; 75 cal were during the 85%
This felt good. I was trying to hold a pace on the 85% that I thought I could keep in the comp after the swim - as well as not blowing up my quads for the beach run.
I Hope that I did this right, the program read differently I think that it was a typo
9-24-14
3 Sets:
2 Thrusters @ 155lbs
2 MUs
2 Snatches @ 155lbs
2 MUs
2 OHS @ 155lbs
2 MUs
--Rest 3 min bw Sets --
0:52; 0:53; 0:50 - These felt good,. all transitions felt smooth.
+
Row 10 min easy
Complete
+
Mobility/Skill work for confidence
complete - I did ted work with hang snatch, axle bar S2OH, and a few MUs. I feel good about this weekend
Saturday, September 20, 2014
9-19-14
9-19-14
A.M.
Swim Tec Work
Complete - 40 min of swimming. I was trying to work on my breathing. I was swimming 100m at a time freestyle with no rest on the walls, I was noticing that I start to get more frantic or try to speed up on the last 50m or so bc I just want to finish. When this happens my breathing gets out of whack and I start to swallow air. Then I just feel like I have to burp for the rest of the time. So I was trying to focus on long smooth strokes and breathing. It seemed to help. My last 2 100s felt the best. I know that i won't be able to swim the whole 300m freestyle in the ocean so I was also working on my transitions between freestyle and breast stroke.
P.M.
Airdyne 5 min @ 85%
Airdyne 2 min Easy
x 3
Crap! I read or just remembered this wrong and only did 3 min @ 85% with 2 min easy for 3 sets. I got 199cal and went 5.8 mi on the assault bike. The first 5 min is as always the toughest then I get into the grove after that. These felt good, but now after realizing that I cut the 85% short I wish I could go back or make up of these.
Run 800m @ 85-90% Effort
Rest 2 min
x 3
2:50; 2:47; 2:38 - I rested about 5 min after the AD before I started these. My legs felt like jelly on the first run. These felt good though, I pushed it on the last 800m. I felt like I got in some quality work today that will give me more confidence going into the comp.
9-20-14
A. Hang Squat Snatch; 10 Singles @ 75-80% 1 RM; Rest 2 min
3 @ 190lbs; 2 @ 295lbs; 5 @ 200lbs - These felt good, all my warmup reps felt good as well.
B. Squat Clean; 10 Singles @ 80% 1 RM; Rest 3 min
Complete @ 245lbs - THese felt good as well, no issues here.
+
3 Sets:
3 Thrusters @ 155lbs
2 MUs
3 Snatch @ 155lbs
2 MUs
3 OHS @ 155lbs
2 MUs
--Rest 4 min bw Sets --
1:13; 1:14; 1:13 - This was fun, I worked on my transition times. Everything was UB.
A.M.
Swim Tec Work
Complete - 40 min of swimming. I was trying to work on my breathing. I was swimming 100m at a time freestyle with no rest on the walls, I was noticing that I start to get more frantic or try to speed up on the last 50m or so bc I just want to finish. When this happens my breathing gets out of whack and I start to swallow air. Then I just feel like I have to burp for the rest of the time. So I was trying to focus on long smooth strokes and breathing. It seemed to help. My last 2 100s felt the best. I know that i won't be able to swim the whole 300m freestyle in the ocean so I was also working on my transitions between freestyle and breast stroke.
P.M.
Airdyne 5 min @ 85%
Airdyne 2 min Easy
x 3
Crap! I read or just remembered this wrong and only did 3 min @ 85% with 2 min easy for 3 sets. I got 199cal and went 5.8 mi on the assault bike. The first 5 min is as always the toughest then I get into the grove after that. These felt good, but now after realizing that I cut the 85% short I wish I could go back or make up of these.
Run 800m @ 85-90% Effort
Rest 2 min
x 3
2:50; 2:47; 2:38 - I rested about 5 min after the AD before I started these. My legs felt like jelly on the first run. These felt good though, I pushed it on the last 800m. I felt like I got in some quality work today that will give me more confidence going into the comp.
9-20-14
A. Hang Squat Snatch; 10 Singles @ 75-80% 1 RM; Rest 2 min
3 @ 190lbs; 2 @ 295lbs; 5 @ 200lbs - These felt good, all my warmup reps felt good as well.
B. Squat Clean; 10 Singles @ 80% 1 RM; Rest 3 min
Complete @ 245lbs - THese felt good as well, no issues here.
+
3 Sets:
3 Thrusters @ 155lbs
2 MUs
3 Snatch @ 155lbs
2 MUs
3 OHS @ 155lbs
2 MUs
--Rest 4 min bw Sets --
1:13; 1:14; 1:13 - This was fun, I worked on my transition times. Everything was UB.
Wednesday, September 17, 2014
9-15-14
9-15-14
Airdyne 3 min @ 85%
Airdyne 2 min easy
x 5
Complete - 331 Cal and 9.6 miles. I did this again on the new Assault Bike, I had a little better score this week I think because my easy pace was a bit faster. This felt pretty good pushing for all sets
+
Mobility
Complete
9-16-14
A.M.
Swim Tec Work
25 min of swimming, I was working on breathing and staying relaxed. I was talking w a lady there at the pool, who I guess swims a lot, and she was trying to tell me how to engage my core more while I was swimming. So I was trying to figure that out too.
P.M.
150 calls assault bike
1 mile Run
17:22 - This felt pretty good. I got done with the Assault Bike @ 10:20. I was keeping around 315 Watt for most of it, I feel like that is a pace that I could keep at the comp after the swim along with not blowing up my legs for the beach run. The run felt great except for the first 200m. I felt like I was keeping a strong pace especially the last 600m. I was surprised to see the time when I made it back into the gym. I don't know, but I enjoyed it.
9-17-14
Workout #2 ; On an 8 min running Clock; 4 min to find a Max Hang Snatch with the Remaining 4 min find a max Clean
Hang Snatch Warmup: 135lbs; 2 @ 155lbs; 175lbs; 185lbs; 205lbs; 215lbs; 225lbs; 235lbs - These felt good. I Hit one squat Clean after each rep.
245lbs on the Snatch (PR) - I missed 250 twice. The first I threw behind me and the second was slightly forward.
275lbs on the Clean. I caught 295 3 times. The weight felt light on the pull and catch. I just hit a sticking point on the FS coming out for some reason. I just wasn't warmed up enough, so I didn't push it. I know that I will be able to get that or more at the comp.
I was feeling good after the 8 min. I knew that I could hit 250 HS so I rested 12 min and gave it a shot. I missed the first one then nailed it - 250lb Hang Snatch (PR). It felt better than 245lbs. I know that it wasn't part of the program but I was feeling it and I knew that I could get it. I still feel good now physically and I'm pumped up for those weights.
P.M.
Workout #3
For Time:
10 Thrusters @ 155lbs
7 MUs
10 Power Snatch @155lbs
7 MUs
10 OHS @ 155lbs
7 MUs
6:00 - Breathing on the MUs was the worst part for some reason. Thrusters and OHS were UB, the snatches were singles. and I broke on the last 2 sets of MUs. It was good to feel this one out, I think that I can bring my time down a good bit. The MUs kinda surprised me, but now I know.
Airdyne 3 min @ 85%
Airdyne 2 min easy
x 5
Complete - 331 Cal and 9.6 miles. I did this again on the new Assault Bike, I had a little better score this week I think because my easy pace was a bit faster. This felt pretty good pushing for all sets
+
Mobility
Complete
9-16-14
A.M.
Swim Tec Work
25 min of swimming, I was working on breathing and staying relaxed. I was talking w a lady there at the pool, who I guess swims a lot, and she was trying to tell me how to engage my core more while I was swimming. So I was trying to figure that out too.
P.M.
150 calls assault bike
1 mile Run
17:22 - This felt pretty good. I got done with the Assault Bike @ 10:20. I was keeping around 315 Watt for most of it, I feel like that is a pace that I could keep at the comp after the swim along with not blowing up my legs for the beach run. The run felt great except for the first 200m. I felt like I was keeping a strong pace especially the last 600m. I was surprised to see the time when I made it back into the gym. I don't know, but I enjoyed it.
9-17-14
Workout #2 ; On an 8 min running Clock; 4 min to find a Max Hang Snatch with the Remaining 4 min find a max Clean
Hang Snatch Warmup: 135lbs; 2 @ 155lbs; 175lbs; 185lbs; 205lbs; 215lbs; 225lbs; 235lbs - These felt good. I Hit one squat Clean after each rep.
245lbs on the Snatch (PR) - I missed 250 twice. The first I threw behind me and the second was slightly forward.
275lbs on the Clean. I caught 295 3 times. The weight felt light on the pull and catch. I just hit a sticking point on the FS coming out for some reason. I just wasn't warmed up enough, so I didn't push it. I know that I will be able to get that or more at the comp.
I was feeling good after the 8 min. I knew that I could hit 250 HS so I rested 12 min and gave it a shot. I missed the first one then nailed it - 250lb Hang Snatch (PR). It felt better than 245lbs. I know that it wasn't part of the program but I was feeling it and I knew that I could get it. I still feel good now physically and I'm pumped up for those weights.
P.M.
Workout #3
For Time:
10 Thrusters @ 155lbs
7 MUs
10 Power Snatch @155lbs
7 MUs
10 OHS @ 155lbs
7 MUs
6:00 - Breathing on the MUs was the worst part for some reason. Thrusters and OHS were UB, the snatches were singles. and I broke on the last 2 sets of MUs. It was good to feel this one out, I think that I can bring my time down a good bit. The MUs kinda surprised me, but now I know.
Saturday, September 13, 2014
9-12-14
9-12-14
A.M.
A. Squat Snatch; 15 Singles @ 80-90% 1RM; Rest 2 min
Warmed up to 190lbs I took my time and was feeling good. 3 @ 195lbs; 4 @ 200lbs;
3 @ 205lbs; 5 @ 210lbs - These felt great
B. Back Squat; Build to a 7RM
7 @ 225lbs; 7 @ 255lbs; 7 @ 275lbs; 3 @ 295lbs; 7 @ 315lbs; 7 @ 335lbs - These felt pretty good today. 335 was slow and I really struggled on the last 2 reps.
+
6 min AMRAP
3 THruster @ 135lbs
3 C2B Pull-Ups
6 Thrusters
6 C2B
9
9
…etc
12 + 17 - I'm not too happy with this one. I hit a wall at 4 min in. I don't know if I hadn't eaten enough or what, but I could just feel it happen.
P.M.
15 min AMRAP
800m Run
30 Burpee Box Jump Overs @ 24''
60 Wall Balls
90 DUs
1 + 800m - I finished my run at 14:57, lol and I only had time to make it over to my box. The wall balls got to me. I still didn't feel 100%, still a bit sluggish after this morning. I don't know what to chalk it up to I got 8 hours of rest last night and I thought that i ate well yesterday. Just one of those days. I feel good now and I felt good in the workout just felt slow. It is super hot, sunny, and muggy today.
9-13-14
A.M.
For Time:
30 Clean & Jerks @ 135lbs
20 Clean & Jerks @ 195lbs
10 Clean & Jerks @ 235lbs
13:19 - This felt good, I paced the first 30, and the 20 felt good. 235 felt pretty good I had to take longer rest between the reps, the jerk were the hardest part. I feel pretty good about this, probably could have gone a bit faster but I wanted to make sure everything was smooth and clean.
Rest 10 min
+
Row 1 K for Time
3:10.6 - This was painful as always. The first 500m felt pretty good, my breathing felt under control the whole time. It was my sass and hamstrings that were on fire today from the BS yesterday. I'm happy with this time though.
P.M.
Swim 1 K Time Trial
23:13 - This was fun, this was the first time that I have ever swam for time. The pool was 25m so I did 20 laps down and back, I would free style 50m then Brest stroke 50m. I tried not to take breaks any longer than a breath or two. It did feel a bit different knowing that I had a clock running.
9-13-14
A.M.
For Time:
30 Clean & Jerks @ 135lbs
20 Clean & Jerks @ 195lbs
10 Clean & Jerks @ 235lbs
13:19 - This felt good, I paced the first 30, and the 20 felt good. 235 felt pretty good I had to take longer rest between the reps, the jerk were the hardest part. I feel pretty good about this, probably could have gone a bit faster but I wanted to make sure everything was smooth and clean.
Rest 10 min
+
Row 1 K for Time
3:10.6 - This was painful as always. The first 500m felt pretty good, my breathing felt under control the whole time. It was my sass and hamstrings that were on fire today from the BS yesterday. I'm happy with this time though.
P.M.
Swim 1 K Time Trial
23:13 - This was fun, this was the first time that I have ever swam for time. The pool was 25m so I did 20 laps down and back, I would free style 50m then Brest stroke 50m. I tried not to take breaks any longer than a breath or two. It did feel a bit different knowing that I had a clock running.
Friday, September 12, 2014
9-8-14
9-8-14
Airdyne 3 min @ 85%
Airdyne 2 min Easy
x 5
Complete - We finally got he Assault Bike working and I used it today. ( there was a short in one of the wires that they sent us that we had to get replaced for the monitor to work) The Assault Bike is definitely different than the old Ads. I got 308 Total Cal and went 9.2 Miles. On my 85% I was keeping 360-410 Watt. I do like the fatter more cushioned seat of the old AD.
+
Mobility
Complete
9-9-14
A. Freestanding HS Hold Tec Work/HS Walk
Complete - this was good used it as a warmup to the morning.
B1. Bar MUs; 7 for Time x 5; Rest 1 min
0:19; 0:17; 0:19; 0:18; 0:18 - These felt good today, I haven't done these in a while and I took some extra time warming them up between Hand Stands. The only thing that slowed me was adjusting my hands at the top bc of sweat on the bar. These were fun
B2. Deficit (3'') Strict HSPU; 12 for Time x 5; Rest 2 min
0:46; 0:48; 0:47; 0:51; 1:09 - These however didn't feel as good as the BMUs. My shoulders and triceps were just getting tired on the last sets. The movements felt good just the last few reps on the last 2 sets were tough.
C. Clean & Jerk; 5 Singles @ 88% 1RM; Rest 2 min
Complete @ 245lbs - These felt good. It didn't take long to warmup and I had no issues or missed reps.
+
For Time:
15 Squat Snatch @ 135lbs
10 Squat Snatch @ 165lbs
5 Squat Snatch @ 195lbs
7:27 - THese felt good I did TnG on the sets of 135 and singles for the rest. 165 felt great and so did 195. I missed the 2nd reps t 195 bc I rushed right into it bc it felt so good on the first. After that I slowed it down a bit to finish. I feel comfortable with these heavier snatches coming up in workouts I just need to not rush into each rep as quickly and give myself that extra second or two to get ready for the lift.
9-10-14
A.M.
A. Deadlift; 4 Reps on the Min for 10 min295-335lbs ( Same as last week)
Complete @ 335lbs - These were good, kinda tough but felt strong.
B. Weighted Sorensen hold 45lbs ASAP x 3; rest 2 min
1:17; 1:03; 1:15 - These were tough, I held a 45lb plate and my biceps were feeling it as well, lol.
MY posterior chain was lit up after this.
+
10 Rounds for Time:
10 DB Power Snatch @ 70lbs (alt arms)
5 Box Jumps @ 30'' (step down)
14:24 - This was slower than I was wanting. The snatches got to me there in the middle, I was able to speed up at the end. I felt this more in my hamstrings and lower back than my shoulders. I'm looking forward to a swim this afternoon, Its so muggy.
P.M.
Swim/Run 30-60 min easy
Complete - Swam for 60 min. I went at a steady pace taking breaks in-between laps. This felt great. I went between contrast baths for 20 min after. this was a great way to end the day
+
Mobility Work
Complete
Airdyne 3 min @ 85%
Airdyne 2 min Easy
x 5
Complete - We finally got he Assault Bike working and I used it today. ( there was a short in one of the wires that they sent us that we had to get replaced for the monitor to work) The Assault Bike is definitely different than the old Ads. I got 308 Total Cal and went 9.2 Miles. On my 85% I was keeping 360-410 Watt. I do like the fatter more cushioned seat of the old AD.
+
Mobility
Complete
9-9-14
A. Freestanding HS Hold Tec Work/HS Walk
Complete - this was good used it as a warmup to the morning.
B1. Bar MUs; 7 for Time x 5; Rest 1 min
0:19; 0:17; 0:19; 0:18; 0:18 - These felt good today, I haven't done these in a while and I took some extra time warming them up between Hand Stands. The only thing that slowed me was adjusting my hands at the top bc of sweat on the bar. These were fun
B2. Deficit (3'') Strict HSPU; 12 for Time x 5; Rest 2 min
0:46; 0:48; 0:47; 0:51; 1:09 - These however didn't feel as good as the BMUs. My shoulders and triceps were just getting tired on the last sets. The movements felt good just the last few reps on the last 2 sets were tough.
C. Clean & Jerk; 5 Singles @ 88% 1RM; Rest 2 min
Complete @ 245lbs - These felt good. It didn't take long to warmup and I had no issues or missed reps.
+
For Time:
15 Squat Snatch @ 135lbs
10 Squat Snatch @ 165lbs
5 Squat Snatch @ 195lbs
7:27 - THese felt good I did TnG on the sets of 135 and singles for the rest. 165 felt great and so did 195. I missed the 2nd reps t 195 bc I rushed right into it bc it felt so good on the first. After that I slowed it down a bit to finish. I feel comfortable with these heavier snatches coming up in workouts I just need to not rush into each rep as quickly and give myself that extra second or two to get ready for the lift.
9-10-14
A.M.
A. Deadlift; 4 Reps on the Min for 10 min295-335lbs ( Same as last week)
Complete @ 335lbs - These were good, kinda tough but felt strong.
B. Weighted Sorensen hold 45lbs ASAP x 3; rest 2 min
1:17; 1:03; 1:15 - These were tough, I held a 45lb plate and my biceps were feeling it as well, lol.
MY posterior chain was lit up after this.
+
10 Rounds for Time:
10 DB Power Snatch @ 70lbs (alt arms)
5 Box Jumps @ 30'' (step down)
14:24 - This was slower than I was wanting. The snatches got to me there in the middle, I was able to speed up at the end. I felt this more in my hamstrings and lower back than my shoulders. I'm looking forward to a swim this afternoon, Its so muggy.
P.M.
Swim/Run 30-60 min easy
Complete - Swam for 60 min. I went at a steady pace taking breaks in-between laps. This felt great. I went between contrast baths for 20 min after. this was a great way to end the day
+
Mobility Work
Complete
Sunday, September 7, 2014
9-5-14
9-5-14
A.M.
A. Squat Snatch Gauntlet; Beginning @ 185lbs - Adding albs per Min Until Failure
Warmed Up to 175lbs, and I failed at 230lbs. The Snatches felt good today. I was wanting to get up to 235 if not more and I thought that I was going to be able to, but I caught 230 just a bit in front of me. The weight felt good today.
+
"AMANDA"
9-7-5
MUs
Squat Snatch @ 135lbs
4:56 - The MUs didn't feel the best today. I Broke on the set of 7 and 5, my forearms were shot for some reason. All the snatches were TnG with one break in each set, again it was grip. This is still a PR I believe so I'm stoked.
P.M.
For Time:
Row 750m
25 Thrusters @ 95lbs
35 MUs
25 Thrusters @ 95
Row 750m
16:48 - This was tough, it was so hot and muggy this afternoon it was hard to get started. It was a fun workout. I got to the MUs without much issue, I held a 1:40-1:45 pace on the row as not to smoke myself and I broke the thrusters st save my breathing and shoulders. I did 3 sets of 5 on the MUs and then pretty much sets of 3 to finish with a set or two of doubles. The second set of thrusters were tough I broke twice and the last row was at a 1:50 ish pace.
9-6-14
A.M.
A. Clean & Jerk; Build to A Tough Single
Worked my way up slowly to 275lbs; I failed the jerk @ 285 4 times, there were no failed reps before this. I was disappointed bc I was feeling strong it was just a technique issue here. I was pushing the bar slightly in front of me on the lockout of the jerk. Putting the clean and jerk together needs work, I know that I have a lot more there.
B. Gracen @ 185lbs
4:15 - This felt good, my goal was to stay consistent throughout and I feel like I did. The weight felt good.
P.M.
3 Rounds for Time:
Run 800m
20 Deadlifts @ 275lbs
80 DUs
25:34 - This was pretty bad. I started to feel queazy on the second run from the heat. The first 2 rounds went pretty well but the third I started to crash a bit. The DL were really tough be of breathing and bubbly stomach, and I did the DUs in sets of 20 or so for the same reason. This was a good workout it just really got to me. I felt good about 15 min or so after, my form never broke down on the DL it was just tough to do big sets of TnG at the end.
A.M.
A. Squat Snatch Gauntlet; Beginning @ 185lbs - Adding albs per Min Until Failure
Warmed Up to 175lbs, and I failed at 230lbs. The Snatches felt good today. I was wanting to get up to 235 if not more and I thought that I was going to be able to, but I caught 230 just a bit in front of me. The weight felt good today.
+
"AMANDA"
9-7-5
MUs
Squat Snatch @ 135lbs
4:56 - The MUs didn't feel the best today. I Broke on the set of 7 and 5, my forearms were shot for some reason. All the snatches were TnG with one break in each set, again it was grip. This is still a PR I believe so I'm stoked.
P.M.
For Time:
Row 750m
25 Thrusters @ 95lbs
35 MUs
25 Thrusters @ 95
Row 750m
16:48 - This was tough, it was so hot and muggy this afternoon it was hard to get started. It was a fun workout. I got to the MUs without much issue, I held a 1:40-1:45 pace on the row as not to smoke myself and I broke the thrusters st save my breathing and shoulders. I did 3 sets of 5 on the MUs and then pretty much sets of 3 to finish with a set or two of doubles. The second set of thrusters were tough I broke twice and the last row was at a 1:50 ish pace.
9-6-14
A.M.
A. Clean & Jerk; Build to A Tough Single
Worked my way up slowly to 275lbs; I failed the jerk @ 285 4 times, there were no failed reps before this. I was disappointed bc I was feeling strong it was just a technique issue here. I was pushing the bar slightly in front of me on the lockout of the jerk. Putting the clean and jerk together needs work, I know that I have a lot more there.
B. Gracen @ 185lbs
4:15 - This felt good, my goal was to stay consistent throughout and I feel like I did. The weight felt good.
P.M.
3 Rounds for Time:
Run 800m
20 Deadlifts @ 275lbs
80 DUs
25:34 - This was pretty bad. I started to feel queazy on the second run from the heat. The first 2 rounds went pretty well but the third I started to crash a bit. The DL were really tough be of breathing and bubbly stomach, and I did the DUs in sets of 20 or so for the same reason. This was a good workout it just really got to me. I felt good about 15 min or so after, my form never broke down on the DL it was just tough to do big sets of TnG at the end.
Wednesday, September 3, 2014
9-1-14
9-1-14
20 min Z1 Airdyne
+
30-45 min Mobility
Complete - Took it real easy today, I feel rested and good.
9-2-14
A. Freestanding HS Hold Tec Work
Complete - This was fun, nice way to warm up. My longest Hold was 44 seconds (beat that Gabrielle) and the others were on avg 20 - 30 seconds.
B1. Muscle Ups; 7 for Time x 5; Rest 1 min
0:25; 0:24; 0:24; 0:23; 0:24 - These felt good today
B2. Deficit (3'') Strict HSPU; 10 for Time x 5; Rest 2 min
0:39; 0:35; 0:42; 0:50; 1:15 - These felt good but my shoulders were feeling it on the last 2 sets and I had to take longer rest.
C. Clean & Jerk; 5 singles @ 85% 1RM; Rest 2 min
Complete @ 240lbs - I really wasn't sure what weight to use. My PR is 275 but that was a power clean, other than that I haven't found a max in a long time. But these felt good.
+
5-4-3-2-1
Squat Snatch @ 200lbs
1-1-1-1-1
Legless Rope Climbs
9:40 - I was excited when I saw this. I would have like to had gotten a better time. I got in a rush and failed the first rep on my set of o3 and the first rep on the set of 2. I just barely lost them in front of me. I also did these in my nanos rather than my lifters. I also think that I did an extra rep on my set of 4. Just to be on the safe side I did and extra one. The snatches really felt good so did the rope climbs.
9-3-14
A.M.
A. Deadlift; 3 Reps on the Min for 10 min 295-335lbs
Complete all @ 335lbs - This felt good, I took my time warming up and 335 felt good, all reps were TnG
B. Shoulder Bridge Single Leg Curl; 12-15 x 4 per Leg; Rest 90 sec bw Legs
15 per Leg x 4 - I have never done these before so I looked up some videos; I did them all on a Swiss Ball (an ab ball). These were kinda tough with the stability involved.
+
15 min AMRAP
15 KBS @ 2pood
15 Burpee Box Jumps @ 24''
6 + 18 - This was a gasser, the only reason to stop was the discomfort. This felt good though, all KBS were UB and transitions were smooth, BBJ were steady but as always could have been faster
P.M.
Swim/run 30-60 min easy
+
Mobility Work
Complete - 30 min of light running. I'm going to work on mobility and possibly som Z1 AD for the nest hour and a half till class. I feel good today
20 min Z1 Airdyne
+
30-45 min Mobility
Complete - Took it real easy today, I feel rested and good.
9-2-14
A. Freestanding HS Hold Tec Work
Complete - This was fun, nice way to warm up. My longest Hold was 44 seconds (beat that Gabrielle) and the others were on avg 20 - 30 seconds.
B1. Muscle Ups; 7 for Time x 5; Rest 1 min
0:25; 0:24; 0:24; 0:23; 0:24 - These felt good today
B2. Deficit (3'') Strict HSPU; 10 for Time x 5; Rest 2 min
0:39; 0:35; 0:42; 0:50; 1:15 - These felt good but my shoulders were feeling it on the last 2 sets and I had to take longer rest.
C. Clean & Jerk; 5 singles @ 85% 1RM; Rest 2 min
Complete @ 240lbs - I really wasn't sure what weight to use. My PR is 275 but that was a power clean, other than that I haven't found a max in a long time. But these felt good.
+
5-4-3-2-1
Squat Snatch @ 200lbs
1-1-1-1-1
Legless Rope Climbs
9:40 - I was excited when I saw this. I would have like to had gotten a better time. I got in a rush and failed the first rep on my set of o3 and the first rep on the set of 2. I just barely lost them in front of me. I also did these in my nanos rather than my lifters. I also think that I did an extra rep on my set of 4. Just to be on the safe side I did and extra one. The snatches really felt good so did the rope climbs.
9-3-14
A.M.
A. Deadlift; 3 Reps on the Min for 10 min 295-335lbs
Complete all @ 335lbs - This felt good, I took my time warming up and 335 felt good, all reps were TnG
B. Shoulder Bridge Single Leg Curl; 12-15 x 4 per Leg; Rest 90 sec bw Legs
15 per Leg x 4 - I have never done these before so I looked up some videos; I did them all on a Swiss Ball (an ab ball). These were kinda tough with the stability involved.
+
15 min AMRAP
15 KBS @ 2pood
15 Burpee Box Jumps @ 24''
6 + 18 - This was a gasser, the only reason to stop was the discomfort. This felt good though, all KBS were UB and transitions were smooth, BBJ were steady but as always could have been faster
P.M.
Swim/run 30-60 min easy
+
Mobility Work
Complete - 30 min of light running. I'm going to work on mobility and possibly som Z1 AD for the nest hour and a half till class. I feel good today
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