5-30-14
A.M.
A. Squat Clean; Build to A Max
Warm Up to 225lbs; 245lbs; 275lbs; 295lbs PR!! I tried to get 300, I had 2 good attempts. I was really close I hit my throat once, and my last 2 were pretty much clean pulls. I'm going to get 300 soon I know it. Still I'm super stoked.
+
Regionals Workout #4
21-15-9-6-3
Strict HSPU
Front Squat @ 195lbs
Burpee Over the Bar
14:54 - This was fun. Before I looked it up I had it in my mind that it was 21-18-15-12-9-6-3. In the middle of the workout I did a set of 12 HSPU after the round of 15, realized it and did 9 FS and Burpees. My burpees felt kinda slow, but the HSPU and FS felt good today.
P.M.
Zone 1 60 - 90 min Hike
60 min Hike - complete. It was super humid out today but it was nice to get out.
5-31-14
Fran
Rest 20 min
x 3
3:33 - I'm disappointed with this one. The thrusters felt good, all unbroken. It was the set of 15 pull-ups, my butterfly got off and I had to stop twice. My grip felt fine it was just my rhythm, its pretty frustrating. I am also wondering how much knowing that there are 2 more of these to come, plays with how my perceived 100% is.
4:25 - This was bad - The first set of thrusters felt great, however the set of 21 PU I broke at 15. I think it was a combination of shoulder fatigue and breathing. After that it was down hill, I just kinda lost it mentally. I think thats what is most frustrating, that split second when you let go of the bar without much thought and you know that you could have held on longer - gotten a few more reps - but you didn't.
4:57 - Crap. Muscle fatigue/endurance or whatever you want to call it set in here, it felt like my body weight doubled on the PU here. The 20 min rest between each was more than enough, heart rate and breathing were completely recovered. It was always that set of 15 that got me. There is a lot of work to be done here. Today has for sure exposed a weakness. I'm trying not to be too hard on myself, even though my times were not close to what i was expecting.
Saturday, May 31, 2014
Wednesday, May 28, 2014
5-26-14
5-26-14
A.M.
A. Back Squat; 4,2,4,2; Rest 3 min
4 @ 255lbs; 4 @ 275lbs; 4 @ 305lbs; 4 @ 335lbs; 2 @ 355lbs; 4 @ 345lbs; 2 @ 375lbs these felt kinda heavy today, but I was happy with the lifts.
B. Clean Pulls 3,3,2,2; Rest 3 min
2 x 3 @ 315lbs; 2 x 2 @ 335lbs - felt good, I used straps and all the mechanics were good. The first pull on the last 2 sets felt a bit slow but the TnG always felt good.
C. 30 Thrusters for Time @ 115lbs x 3; Rest 5 min
1:29; 1:42; 2:14 - This was mental, the first set felt alright the last one though was tough. I feel like I broke too much. My shoulders were burning more than my legs. I was catching myself holding the bar above my head not wanting to go into the nest rep then I would break pretty soon after.
D. Barbell Hip Thrusts; 12-15 x 5; Rest 90 sec ( same load as last week )
5 x 15 @ 95lbs - These felt good
P.M.
Zone 1 Hike 60-90 min
60 min hike - it was pretty hot out today and there wasn't a lot of shade where I was at. As always I enjoyed it, Gabrielle worked out with me today and went on the hike. After an hour we decided to hit the swimming pool. It was great to have a workout partner today.
5-27-14
A. Split Jerk; 7 Singles @ 275-285lbs; Rest 3 min
3 @ 275lbs; 1 @ 280lbs; 3 @ 285lbs - These felt pretty heavy today, I just didn't feel like I had a lot of power in my legs.
B. Push Press; Build to a 5RM
Warmed up well to 155lbs; 185lbs; 205lbs; 215lbs - 4 @ 220lbs (F) on the 5th - These felt good I really wanted 220.
+
10 Rounds for Time
1 Rope Climb
200 Foot Run
8:56 - I wasn't sure if this was support to be the regionals workout, Everyone at the gym was telling me to do the rope climbs leg-less, so I did and I went to 15 feet. This was a lot harder than I thought. The first 6 felt pretty good, but 7 on got really tough. ON the 7th and 10th RC I had to wrap my foot at the top to give my arms a rest before coming down. There was a long rest before getting back on the rope on the last 4 climbs. This was a good one though, it was fun.
5-28-14
A. Snatch Pulls; 5 x 5; Rest 2 min
185lbs; 185lbs; 195lbs; 205lbs; 215lbs; 215lbs - These felt good, I used straps
B. Front Squat; 50 for Time @ 225lbs ( From the Floor )
8:53 - This was tough but not as bad as I was thinking that it might be. I went 8/5/5/5/3/4/4/4/4/4/4. I power cleaned them all got set then squatted. My feet went out wide on a few of the PC at the end.
+
Airdyne 10 min For Max Cal
I don't have a score this one. My monitor shut off about a min in. I always start a wall clock when I'm doing anything on the AD because they are known for being pieces of crap and doing stuff like this at the most inopportune times. I kept going and I was pushing hard just as if I was getting my cal counted. This HURT as always. I Gave myself 5 min rest after part B. I was pleasantly surprised because I recovered quicker than I have in the past. I mean I can still feel it in my legs and shoulders as I'm typing this but you know what I mean. This was a fairly quick but fun day. I feel accomplished - lol
A.M.
A. Back Squat; 4,2,4,2; Rest 3 min
4 @ 255lbs; 4 @ 275lbs; 4 @ 305lbs; 4 @ 335lbs; 2 @ 355lbs; 4 @ 345lbs; 2 @ 375lbs these felt kinda heavy today, but I was happy with the lifts.
B. Clean Pulls 3,3,2,2; Rest 3 min
2 x 3 @ 315lbs; 2 x 2 @ 335lbs - felt good, I used straps and all the mechanics were good. The first pull on the last 2 sets felt a bit slow but the TnG always felt good.
C. 30 Thrusters for Time @ 115lbs x 3; Rest 5 min
1:29; 1:42; 2:14 - This was mental, the first set felt alright the last one though was tough. I feel like I broke too much. My shoulders were burning more than my legs. I was catching myself holding the bar above my head not wanting to go into the nest rep then I would break pretty soon after.
D. Barbell Hip Thrusts; 12-15 x 5; Rest 90 sec ( same load as last week )
5 x 15 @ 95lbs - These felt good
P.M.
Zone 1 Hike 60-90 min
60 min hike - it was pretty hot out today and there wasn't a lot of shade where I was at. As always I enjoyed it, Gabrielle worked out with me today and went on the hike. After an hour we decided to hit the swimming pool. It was great to have a workout partner today.
5-27-14
A. Split Jerk; 7 Singles @ 275-285lbs; Rest 3 min
3 @ 275lbs; 1 @ 280lbs; 3 @ 285lbs - These felt pretty heavy today, I just didn't feel like I had a lot of power in my legs.
B. Push Press; Build to a 5RM
Warmed up well to 155lbs; 185lbs; 205lbs; 215lbs - 4 @ 220lbs (F) on the 5th - These felt good I really wanted 220.
+
10 Rounds for Time
1 Rope Climb
200 Foot Run
8:56 - I wasn't sure if this was support to be the regionals workout, Everyone at the gym was telling me to do the rope climbs leg-less, so I did and I went to 15 feet. This was a lot harder than I thought. The first 6 felt pretty good, but 7 on got really tough. ON the 7th and 10th RC I had to wrap my foot at the top to give my arms a rest before coming down. There was a long rest before getting back on the rope on the last 4 climbs. This was a good one though, it was fun.
5-28-14
A. Snatch Pulls; 5 x 5; Rest 2 min
185lbs; 185lbs; 195lbs; 205lbs; 215lbs; 215lbs - These felt good, I used straps
B. Front Squat; 50 for Time @ 225lbs ( From the Floor )
8:53 - This was tough but not as bad as I was thinking that it might be. I went 8/5/5/5/3/4/4/4/4/4/4. I power cleaned them all got set then squatted. My feet went out wide on a few of the PC at the end.
+
Airdyne 10 min For Max Cal
I don't have a score this one. My monitor shut off about a min in. I always start a wall clock when I'm doing anything on the AD because they are known for being pieces of crap and doing stuff like this at the most inopportune times. I kept going and I was pushing hard just as if I was getting my cal counted. This HURT as always. I Gave myself 5 min rest after part B. I was pleasantly surprised because I recovered quicker than I have in the past. I mean I can still feel it in my legs and shoulders as I'm typing this but you know what I mean. This was a fairly quick but fun day. I feel accomplished - lol
Saturday, May 24, 2014
5-23-14
5-23-14
A.M.
A. Squat Clean; Build to A Max
Warm Up to 225lbs; 245lbs; 265lbs; 280lbs PR! ; 285lbs PR!; 290lbs PR! - I'm Stoked !! These felt great. I didn't fail until 285 then I got it my second attempt. I tried 295lbs and failed on both. I just caught them a bit forward. I know that I can get it. I was just tight on time and I knew that I had a good bit more to get done today. I was amazed at how good these felt. Now breaking 300 is a real goal, I'm fired up! I want it!
B. Front Squat; 2,1,2,1,2,1,2,1; Rest 3 min
2 @ 275lbs; 2 @ 285lbs; 1 @ 295lbs; 2 @ 295lbs; 1 @ 300lbs; 2 @ 300lbs; 1 @ 305lbs;
2 @ 305lbs; 1 @ 315lbs - These felt strong today as well
+
21-15-9
Dead Lift @ 315lbs
42-30-18
Wall Balls
9:52 - This was tough, The DL weight felt good - the first set was 13/5/3 but getting back to them after WB when breathing was heavy was a different story. My quads were feeling it on the WB as well and I broke more than I wanted. This was tough but fun, I'm really happy with how today went.
P.M.
Zone 1 60-90 Min Hike
60 min hike - this was nice it was a beautiful day and Gabrielle got to go with me. We went on some new trails that were pretty cool but the mosquitoes were horrible, we both got tore up - lol
5-24-14
A. Push Press; 3,2,1,3,2,1; Rest 3 min
3 @ 205lbs; 2 @ 215lbs; 1 @ 225lbs; 3 @ 215lbs; 2 @ 225lbs; 1 @ 235lbs; 3 @ 225lbs;
2 @ 235lbs; 1 @ 245lbs - These felt good today. My upper back was kinda tight this morning, I stretched and rolled out well then took my time warming up. 245 was tough.
B. Weighted Supinated Pull-Up; 2,2,1,1; Rest 3 min
2 @ 53lbs; 2 @ 58lbs; 2 @ 63lbs; 2 @ 70lbs; 2 @ 75lbs; 2 @ 80lbs; 1 @ 85lbs;
1 @ 87.5lbs - I haven't done many supinated pull-ups these felt good.
C1. Bench Press; 5,5,2,2; Rest 2 Min
5 @ 225lbs; 5 @ 245lbs; 5 @ 260lbs; 2 @ 275lbs; 2 @ 285lbs - I was really happy about this. I'm surprised at how my BP has gone up lately.
C1. Bent Over Supinated Barbell Rows; 5,5,5,5; Rest 2 min
5 @ 185lbs; 2 x 5 @ 195lbs; 5 @ 205lbs
+
15 min AMRAP
15 Strict Pull-Ups
10 Strict HSPU
5 GHD Sit-Up
5 + 9 - This was tough, my posterior shoulders, scaps, and lats were feeling it quickly. The pull-ups were the limiter. The GHDs were a breeze, I was wanting a lot more of them they were a nice break. This was another fun day.
A.M.
A. Squat Clean; Build to A Max
Warm Up to 225lbs; 245lbs; 265lbs; 280lbs PR! ; 285lbs PR!; 290lbs PR! - I'm Stoked !! These felt great. I didn't fail until 285 then I got it my second attempt. I tried 295lbs and failed on both. I just caught them a bit forward. I know that I can get it. I was just tight on time and I knew that I had a good bit more to get done today. I was amazed at how good these felt. Now breaking 300 is a real goal, I'm fired up! I want it!
B. Front Squat; 2,1,2,1,2,1,2,1; Rest 3 min
2 @ 275lbs; 2 @ 285lbs; 1 @ 295lbs; 2 @ 295lbs; 1 @ 300lbs; 2 @ 300lbs; 1 @ 305lbs;
2 @ 305lbs; 1 @ 315lbs - These felt strong today as well
+
21-15-9
Dead Lift @ 315lbs
42-30-18
Wall Balls
9:52 - This was tough, The DL weight felt good - the first set was 13/5/3 but getting back to them after WB when breathing was heavy was a different story. My quads were feeling it on the WB as well and I broke more than I wanted. This was tough but fun, I'm really happy with how today went.
P.M.
Zone 1 60-90 Min Hike
60 min hike - this was nice it was a beautiful day and Gabrielle got to go with me. We went on some new trails that were pretty cool but the mosquitoes were horrible, we both got tore up - lol
5-24-14
A. Push Press; 3,2,1,3,2,1; Rest 3 min
3 @ 205lbs; 2 @ 215lbs; 1 @ 225lbs; 3 @ 215lbs; 2 @ 225lbs; 1 @ 235lbs; 3 @ 225lbs;
2 @ 235lbs; 1 @ 245lbs - These felt good today. My upper back was kinda tight this morning, I stretched and rolled out well then took my time warming up. 245 was tough.
B. Weighted Supinated Pull-Up; 2,2,1,1; Rest 3 min
2 @ 53lbs; 2 @ 58lbs; 2 @ 63lbs; 2 @ 70lbs; 2 @ 75lbs; 2 @ 80lbs; 1 @ 85lbs;
1 @ 87.5lbs - I haven't done many supinated pull-ups these felt good.
C1. Bench Press; 5,5,2,2; Rest 2 Min
5 @ 225lbs; 5 @ 245lbs; 5 @ 260lbs; 2 @ 275lbs; 2 @ 285lbs - I was really happy about this. I'm surprised at how my BP has gone up lately.
C1. Bent Over Supinated Barbell Rows; 5,5,5,5; Rest 2 min
5 @ 185lbs; 2 x 5 @ 195lbs; 5 @ 205lbs
+
15 min AMRAP
15 Strict Pull-Ups
10 Strict HSPU
5 GHD Sit-Up
5 + 9 - This was tough, my posterior shoulders, scaps, and lats were feeling it quickly. The pull-ups were the limiter. The GHDs were a breeze, I was wanting a lot more of them they were a nice break. This was another fun day.
Wednesday, May 21, 2014
5-20-14
5-20-14
A. Split Jerk; 7 Singles @ 265lbs; Rest 2 min
Complete - These felt strong today, I warmed up my upper back well and then worked up in weight pretty quickly. I was nervous that my traps and neck would tighten up and cause my head to pound again. I talked to one of our gym members that is a doctor and he said the throbbing pain that I was feeling was not only from my trap tightening up but also that my cervical nerve was getting pinched from the tight muscles around it. That made sense but I had no issue today.
B1. Push Press 1-2 x 6; Rest 2 min
2 @ 215lbs; 2 @ 225lbs; 1 @ 235lbs; 1 @ 240lbs; 1 @ 245lbs; 1 @ 250lbs - These felt good, I believe that 250 is a PR. I'm happy with this!
B2. Weighted Pull-Up Clusters 1.1.1 x 6: Rest 2 min
53lbs; 58lbs; 63lbs; 68lbs; 70.5lbs; 73lbs - These felt good, I can tell that I'm getting stronger at these.
C. 54 Strict HSPU for Time
3:46 - I'm blogging this a few hours after doing this, and now thinking back I might have only done 50 HSPU. I know I have it written down right in my journal, but it is possible that in the middle of the workout that I just had 50 in my head. Even if I didn't do those last 4 reps I know that it wouldn't have been a huge difference in time, the HSPU were feeling good at the end.
D. Muscle Ups; 15 for Time x 2; Rest 2 min
1:11; 1:54 - THe first set felt great I went 12/3. During the rest my head started to hurt. On my second set I could feel my head starting to hurt more, especially on the dip. I went 8/3/2/2, I was going to do the last 4 unbroken but I fail on the 14th rep. This wasn't a muscular endurance or technique issue it was just my headache coming back. As i'm typing this its getting much better. I should have trigger pointed after the HSPU but I went strait into the MUs.
E. Powell Raises @ 3010; 10-12 x 3; Rest 1 min bw Arms
12 per Arm @ 20lbs x 3 - I really like these. 12 at a tempo gets tough. I was happy with today
5-21-14
A. TnG Power Snatch; 4 on the Min for 10 Min @ 140lbs
Complete - These felt good
B. Hang Squat Clean; 3 on the Min for 10 Min @ 165lbs
Complete - All TnG, felt good
+
Airdyne Sprint 15 sec @ 100%
Slow Spin Recovery 2:15
x 10
( Rest 5 min bw sets 5/6 )
16; 15; 16; 17; 15 Cal
18; 16; 16; 19; 19 Cal - I felt good on these today
A. Split Jerk; 7 Singles @ 265lbs; Rest 2 min
Complete - These felt strong today, I warmed up my upper back well and then worked up in weight pretty quickly. I was nervous that my traps and neck would tighten up and cause my head to pound again. I talked to one of our gym members that is a doctor and he said the throbbing pain that I was feeling was not only from my trap tightening up but also that my cervical nerve was getting pinched from the tight muscles around it. That made sense but I had no issue today.
B1. Push Press 1-2 x 6; Rest 2 min
2 @ 215lbs; 2 @ 225lbs; 1 @ 235lbs; 1 @ 240lbs; 1 @ 245lbs; 1 @ 250lbs - These felt good, I believe that 250 is a PR. I'm happy with this!
B2. Weighted Pull-Up Clusters 1.1.1 x 6: Rest 2 min
53lbs; 58lbs; 63lbs; 68lbs; 70.5lbs; 73lbs - These felt good, I can tell that I'm getting stronger at these.
C. 54 Strict HSPU for Time
3:46 - I'm blogging this a few hours after doing this, and now thinking back I might have only done 50 HSPU. I know I have it written down right in my journal, but it is possible that in the middle of the workout that I just had 50 in my head. Even if I didn't do those last 4 reps I know that it wouldn't have been a huge difference in time, the HSPU were feeling good at the end.
D. Muscle Ups; 15 for Time x 2; Rest 2 min
1:11; 1:54 - THe first set felt great I went 12/3. During the rest my head started to hurt. On my second set I could feel my head starting to hurt more, especially on the dip. I went 8/3/2/2, I was going to do the last 4 unbroken but I fail on the 14th rep. This wasn't a muscular endurance or technique issue it was just my headache coming back. As i'm typing this its getting much better. I should have trigger pointed after the HSPU but I went strait into the MUs.
E. Powell Raises @ 3010; 10-12 x 3; Rest 1 min bw Arms
12 per Arm @ 20lbs x 3 - I really like these. 12 at a tempo gets tough. I was happy with today
5-21-14
A. TnG Power Snatch; 4 on the Min for 10 Min @ 140lbs
Complete - These felt good
B. Hang Squat Clean; 3 on the Min for 10 Min @ 165lbs
Complete - All TnG, felt good
+
Airdyne Sprint 15 sec @ 100%
Slow Spin Recovery 2:15
x 10
( Rest 5 min bw sets 5/6 )
16; 15; 16; 17; 15 Cal
18; 16; 16; 19; 19 Cal - I felt good on these today
Monday, May 19, 2014
5-19-14
5-19-14
A.M.
A. Back Squat; 5 x 3; Rest 3 min
225lbs; 275lbs; 305lbs; 315lbs; 325lbs; 335lbs; 345lbs; 355lbs; 365lbs - These felt good today, my goal was 355 I'm stoked I got 365.
B. Clean Pulls 5 x 3; Rest 3 Min
5 @ 315lbs - These felt alright, kinda slow off the ground but the finish and extension felt good
C. Thruster; 12 Unbroken @ 135lbs x 5; Rest as needed bw sets to full recovery
I did 2 sets then had to quit. After the first set I could feel my head starting to throb and on the 5th rep of the second rep my head started to kill me. I know that I has to be my traps from the OHS on fri. Sat I had a slight head ache and yesterday I felt fine. But as soon as I put weight over my head today It just started right back. i had to lay on the office floor for a while and trigger point it out in a dark cool room for my head to stop pounding. As of right now its been almost 2 hours and i'm feeling better. I might try to finish the rest of my workout but if it tightens up and starts back I'm going to have to call it.
D. barbell hip Extensions; 12-15 x 5; Rest 2 min
15 @ 95lbs x 5 - These felt good I know that I could have gone heavier but I was trying not to push it. I still had a slight headache but not bad.
P.M.
Zone 1 Hike 60-90 min
I was the only one at the gym this afternoon, ( there is usually someone there to let me slip out between classes ) so instead of hike I rowed and airdyned. I did 10 min row and 10 min AD x 3. This fell good, my headache was gone by the lime I was done. I'm going to stretch and trigger point my traps and upper back a lot tonight, I hope to feel better tomorrow.
A.M.
A. Back Squat; 5 x 3; Rest 3 min
225lbs; 275lbs; 305lbs; 315lbs; 325lbs; 335lbs; 345lbs; 355lbs; 365lbs - These felt good today, my goal was 355 I'm stoked I got 365.
B. Clean Pulls 5 x 3; Rest 3 Min
5 @ 315lbs - These felt alright, kinda slow off the ground but the finish and extension felt good
C. Thruster; 12 Unbroken @ 135lbs x 5; Rest as needed bw sets to full recovery
I did 2 sets then had to quit. After the first set I could feel my head starting to throb and on the 5th rep of the second rep my head started to kill me. I know that I has to be my traps from the OHS on fri. Sat I had a slight head ache and yesterday I felt fine. But as soon as I put weight over my head today It just started right back. i had to lay on the office floor for a while and trigger point it out in a dark cool room for my head to stop pounding. As of right now its been almost 2 hours and i'm feeling better. I might try to finish the rest of my workout but if it tightens up and starts back I'm going to have to call it.
D. barbell hip Extensions; 12-15 x 5; Rest 2 min
15 @ 95lbs x 5 - These felt good I know that I could have gone heavier but I was trying not to push it. I still had a slight headache but not bad.
P.M.
Zone 1 Hike 60-90 min
I was the only one at the gym this afternoon, ( there is usually someone there to let me slip out between classes ) so instead of hike I rowed and airdyned. I did 10 min row and 10 min AD x 3. This fell good, my headache was gone by the lime I was done. I'm going to stretch and trigger point my traps and upper back a lot tonight, I hope to feel better tomorrow.
Friday, May 16, 2014
5-16-14
5-16-14
A.M.
A. Squat Clean; 7 Singles @ 89% 1RM; Rest 2 Min
Complete @ 245lbs - This felt great today. I took my time and warmed up and every rep was solid.
B. 1 1/4 Front Squat; 5 x 5 ( Increase Load from Last Week ); Rest 2 min
Complete @ 245lbs - These felt pretty good
C. Dead Lift; 5 TnG on the Min for 10 min
Complete - These felt Strong today, I think that the extra hamstring work is helping.
D. 75 OHS for Time @ 95lbs
2:51 - This was Unbroken. I'm really stoked about this. The last 25 were pretty painful, but I realized at that point that I could make it through without putting it down. My traps got really tight and my shoulders were burning on the last 10-12, I got kinda shaky but dug in and got it done. My head was throbbing when I got done from my traps being so tight and pulling on the inception point on the back of my head.
P.M.
Zone 1 60-90 min Hike
Complete - I walked for right around 90 min today. My head was feeling better and the day was perfect.
A.M.
A. Squat Clean; 7 Singles @ 89% 1RM; Rest 2 Min
Complete @ 245lbs - This felt great today. I took my time and warmed up and every rep was solid.
B. 1 1/4 Front Squat; 5 x 5 ( Increase Load from Last Week ); Rest 2 min
Complete @ 245lbs - These felt pretty good
C. Dead Lift; 5 TnG on the Min for 10 min
Complete - These felt Strong today, I think that the extra hamstring work is helping.
D. 75 OHS for Time @ 95lbs
2:51 - This was Unbroken. I'm really stoked about this. The last 25 were pretty painful, but I realized at that point that I could make it through without putting it down. My traps got really tight and my shoulders were burning on the last 10-12, I got kinda shaky but dug in and got it done. My head was throbbing when I got done from my traps being so tight and pulling on the inception point on the back of my head.
P.M.
Zone 1 60-90 min Hike
Complete - I walked for right around 90 min today. My head was feeling better and the day was perfect.
Wednesday, May 14, 2014
5-12-14
5-12-14
A.M.
A. Back Squat; 5 x 5; Rest 3 min
185lbs; 225lbs; 265lbs; 275lbs; 285lbs; 295lbs; 305lbs; 315lbs; 325lbs; 330lbs - I felt good on these today. I wasn't expecting to make it up to 330 but I was stoked.
B. Clean Pulls; 5 x 5; Rest 3 min
1 @ 225lbs; 2 @ 275lbs; 3 @ 295lbs - These felt strong today. I didn't want to go too high this morning. I wanted to keep the pulls fast and clean.
C. Thrusters; 10 Unbroken @ 135lbs x 5; Rest as needed bw Sets to Full Recovery
Complete - No problems here
D. Good Mornings; 8-10 x 5; Rest 3 Min
10 @ 135lbs; 5 x 10 @ 155lbs - These felt good, I could feel that my lower back was starting to get fatigued on the last 2 sets. I'm glad that we did these today, my lower back and hamstring strength need improvement.
P.M.
Zone 1 Hike 60-90 min
Complete - I hiked for about 75-80 min. It was hot out today but it was nice to get out and get some sun.
5-13-14
A. Split Jerk; Build to a ToughSingle; ( 2 misses Minimum)
Warm up to 225lbs; 245lbs; 265lbs; 275lbs; 295lbs; 305lbs PR! - I was feeling a bit wobbly catching in the split today. I was trying to make bigger jumps today. I'm not good at this only 2 misses thing. I worked up quickly to 295 and missed my first 2 attempts at 305, the weight felt good I just wasn't committing to finish with my head through so I was catching it slightly forward. I knew I could get the weight so I gave it one last try and got it. It wasn't the prettiest but I got it.
B. Drop to 88% of A (268.4 lbs) and Perform 8 Singles; Rest 90 Sec
Complete @ 270lbs - This was way tougher than part A. My shoulders and hip drive were taxed after about 4 singles and I must missed several attempts completing this.
C1. Push Press 2-3 x 6; Rest 2 min
3 @ 185lbs; 3 @ 195lbs; 3 @ 205lbs; 3 @ 215lbs; 2 @ 225lbs; 1 @ 230lbs (F) on second rep - I took an almost 2 hour break between B and C and went and got some lunch. These felt pretty good, I know that I could have gotten higher if I was fresh.
C2. Weighted Pull-Ups; 1-2 x 6; Rest 2 min
2 @ 53lbs; 2 @ 55.5lbs; 2 @ 58lbs; 2 @ 60.5lbs; 2 @ 63lbs; 2 @ 65.5lbs - Felt good today
D. Muscle Ups; 6 Unbroken x 6; Rest 90 Sec
Complete - No issues here, I felt a bit more fatigued than usual but no worries
E. Bent Over Single Arm DB Row; 6 x 5; Rest 1 min bw Arms
Complete w a 100lb KB.
5-14-14
A. TnG Power Snatch; 3 on the min for 10 min
Complete - no issues here, these felt good
B. Hang Squat Clean; 3 on the min for 10 min
Complete - These felt good, all TnG no dropping
+
Airdyne Sprint 15 sec @ 100%
Slow Spin Recovery 2:15
x 8
( Rest 5 min bw Sets 4 & 5 )
16, 19, 20, 16 Cal
16, 15, 18, 17 Cal - These felt good today, strong on the sprints. I could feel it in my triceps and gluteus from earlier this week.
A.M.
A. Back Squat; 5 x 5; Rest 3 min
185lbs; 225lbs; 265lbs; 275lbs; 285lbs; 295lbs; 305lbs; 315lbs; 325lbs; 330lbs - I felt good on these today. I wasn't expecting to make it up to 330 but I was stoked.
B. Clean Pulls; 5 x 5; Rest 3 min
1 @ 225lbs; 2 @ 275lbs; 3 @ 295lbs - These felt strong today. I didn't want to go too high this morning. I wanted to keep the pulls fast and clean.
C. Thrusters; 10 Unbroken @ 135lbs x 5; Rest as needed bw Sets to Full Recovery
Complete - No problems here
D. Good Mornings; 8-10 x 5; Rest 3 Min
10 @ 135lbs; 5 x 10 @ 155lbs - These felt good, I could feel that my lower back was starting to get fatigued on the last 2 sets. I'm glad that we did these today, my lower back and hamstring strength need improvement.
P.M.
Zone 1 Hike 60-90 min
Complete - I hiked for about 75-80 min. It was hot out today but it was nice to get out and get some sun.
5-13-14
A. Split Jerk; Build to a ToughSingle; ( 2 misses Minimum)
Warm up to 225lbs; 245lbs; 265lbs; 275lbs; 295lbs; 305lbs PR! - I was feeling a bit wobbly catching in the split today. I was trying to make bigger jumps today. I'm not good at this only 2 misses thing. I worked up quickly to 295 and missed my first 2 attempts at 305, the weight felt good I just wasn't committing to finish with my head through so I was catching it slightly forward. I knew I could get the weight so I gave it one last try and got it. It wasn't the prettiest but I got it.
B. Drop to 88% of A (268.4 lbs) and Perform 8 Singles; Rest 90 Sec
Complete @ 270lbs - This was way tougher than part A. My shoulders and hip drive were taxed after about 4 singles and I must missed several attempts completing this.
C1. Push Press 2-3 x 6; Rest 2 min
3 @ 185lbs; 3 @ 195lbs; 3 @ 205lbs; 3 @ 215lbs; 2 @ 225lbs; 1 @ 230lbs (F) on second rep - I took an almost 2 hour break between B and C and went and got some lunch. These felt pretty good, I know that I could have gotten higher if I was fresh.
C2. Weighted Pull-Ups; 1-2 x 6; Rest 2 min
2 @ 53lbs; 2 @ 55.5lbs; 2 @ 58lbs; 2 @ 60.5lbs; 2 @ 63lbs; 2 @ 65.5lbs - Felt good today
D. Muscle Ups; 6 Unbroken x 6; Rest 90 Sec
Complete - No issues here, I felt a bit more fatigued than usual but no worries
E. Bent Over Single Arm DB Row; 6 x 5; Rest 1 min bw Arms
Complete w a 100lb KB.
5-14-14
A. TnG Power Snatch; 3 on the min for 10 min
Complete - no issues here, these felt good
B. Hang Squat Clean; 3 on the min for 10 min
Complete - These felt good, all TnG no dropping
+
Airdyne Sprint 15 sec @ 100%
Slow Spin Recovery 2:15
x 8
( Rest 5 min bw Sets 4 & 5 )
16, 19, 20, 16 Cal
16, 15, 18, 17 Cal - These felt good today, strong on the sprints. I could feel it in my triceps and gluteus from earlier this week.
Saturday, May 10, 2014
5-9-14
5-9-14
A. Squat Clean; 10 Singles @ 85% 1RM; Rest 2 min
Complete @ 235lbs - These felt good mechanically but they felt just a bit heavier than usual. I hope that makes scenes.
B. 1 1/4 Front Squat; 5 x 5 @ 75% 1RM Front Squat; Rest 2 min
Complete @ 240lbs - These felt good, They were tough. Breathing got heavy on the last rep or 2 of each set
C. Dead Lift; 5 TnG on the Min for 10 Min @ 295lbs
Complete - these felt good
D. Thrusters; 15 Unbroken @ 95lbs x 4; Rest 2 min
Complete
P.M.
60-90 min Hike
70 min Hike - I would have liked to have gone for longer but I just didn't have enough time. It has been raining all day and the rain stopped just in time to get out and walk.
5-10-14
A. Push Press; 5 x 5; Rest 3 min
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 4 @ 220lbs; 210lbs - THese felt pretty good today. My shoulders were still just a bit sore when I went to bed last night but they were good this morning. I wanted 220 so bad, I failed on the 5th rep caught it and tried one more time and missed it again. so I dropped down to 210 and got it for 5.
B. Weighted Pull-Ups; 5 x 5; Rest 3 min
2 x 5 @ 26lbs; 2 x 5 @ 35lbs; 5 @ 37.5lbs -- These didn't feel very good this morning. I was hoping to go for higher but I just wasn't feeling it.
C1. Bench Press; 5 x 5; Rest 2 min
225lbs; 235lbs; 245lns; 250lbs; 255lbs - I'm really happy to have made it up to 255
C2. Bent Over Supinated Barbell Row; 5 x 5; Rest 2 min
165lbs x 2; 175lbs; 185lbs x 2
+
10 Min AMRAP
5 Strict HSPU
10 Strict Pull-Ups
20 DU's
6 + 6 - The pull-ups got to me quick on this for some reason. They ate up most of my time. DU's felt really good and so did the HSPU. My breathing felt great it was just my endurance on the Pull-Ups today wasn't there.
A. Squat Clean; 10 Singles @ 85% 1RM; Rest 2 min
Complete @ 235lbs - These felt good mechanically but they felt just a bit heavier than usual. I hope that makes scenes.
B. 1 1/4 Front Squat; 5 x 5 @ 75% 1RM Front Squat; Rest 2 min
Complete @ 240lbs - These felt good, They were tough. Breathing got heavy on the last rep or 2 of each set
C. Dead Lift; 5 TnG on the Min for 10 Min @ 295lbs
Complete - these felt good
D. Thrusters; 15 Unbroken @ 95lbs x 4; Rest 2 min
Complete
P.M.
60-90 min Hike
70 min Hike - I would have liked to have gone for longer but I just didn't have enough time. It has been raining all day and the rain stopped just in time to get out and walk.
5-10-14
A. Push Press; 5 x 5; Rest 3 min
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 4 @ 220lbs; 210lbs - THese felt pretty good today. My shoulders were still just a bit sore when I went to bed last night but they were good this morning. I wanted 220 so bad, I failed on the 5th rep caught it and tried one more time and missed it again. so I dropped down to 210 and got it for 5.
B. Weighted Pull-Ups; 5 x 5; Rest 3 min
2 x 5 @ 26lbs; 2 x 5 @ 35lbs; 5 @ 37.5lbs -- These didn't feel very good this morning. I was hoping to go for higher but I just wasn't feeling it.
C1. Bench Press; 5 x 5; Rest 2 min
225lbs; 235lbs; 245lns; 250lbs; 255lbs - I'm really happy to have made it up to 255
C2. Bent Over Supinated Barbell Row; 5 x 5; Rest 2 min
165lbs x 2; 175lbs; 185lbs x 2
+
10 Min AMRAP
5 Strict HSPU
10 Strict Pull-Ups
20 DU's
6 + 6 - The pull-ups got to me quick on this for some reason. They ate up most of my time. DU's felt really good and so did the HSPU. My breathing felt great it was just my endurance on the Pull-Ups today wasn't there.
Wednesday, May 7, 2014
4-6-14
4-6-14
60-90 min Hike
75 min hike today. It was a beautiful day sunny and about 80. I was walking without my shirt and I might have gotten burnt a little. It was nice to get out in the sun today
4-7-14
A. Split Jerk; Build to A Tough Single (2 misses maximum)
Warm up to 225lbs; 245lbs; 255lbs; 265lbs; 275lbs; 285lbs; 295lbs; 300lbs PR! - These felt really good this morning. I missed once at 295 then got it pretty easily, I missed the first attempt at 300 but it was super close. I know that I should have stopped there but I knew that if I gave it one more try I could hit it - so I did and PR. The folks that were watching me thought that I could keep going but I decided to call it there.
B. Drop to 85% of A and Perform 10 singles; Rest 90 sec
Complete @ 255lbs - These felt pretty good.
C1. Push Press 5-6 x 6; Rest 2 min
6 @ 165lbs; 6 @ 175lbs; 6 @ 185lbs; 6 @ 195lbs; 2 x 5 @ 205lbs - My shoulders were feeling it here.
C2. Weighted Pull-Ups; 2-3 x 6; Rest 2 min
3 @ 35lbs; 3 @ 40lbs; 3 @ 53lbs; 3 @ 58lbs; 2 x 2 60lbs
D. Muscle Ups; 5 Unbroken x 6; Rest 90sec
Complete - no issues here, the dip was the toughest part today
E. Bent Over Single Arm DB Rows; 6-8 x 5; Rest 1 min bw Arms
8 x 5 @ 70lbs per arm - These felt good, It might have been too light - this was the heaviest DB we had at the gym. I kept the reps slow and controlled
60-90 min Hike
75 min hike today. It was a beautiful day sunny and about 80. I was walking without my shirt and I might have gotten burnt a little. It was nice to get out in the sun today
4-7-14
A. Split Jerk; Build to A Tough Single (2 misses maximum)
Warm up to 225lbs; 245lbs; 255lbs; 265lbs; 275lbs; 285lbs; 295lbs; 300lbs PR! - These felt really good this morning. I missed once at 295 then got it pretty easily, I missed the first attempt at 300 but it was super close. I know that I should have stopped there but I knew that if I gave it one more try I could hit it - so I did and PR. The folks that were watching me thought that I could keep going but I decided to call it there.
B. Drop to 85% of A and Perform 10 singles; Rest 90 sec
Complete @ 255lbs - These felt pretty good.
C1. Push Press 5-6 x 6; Rest 2 min
6 @ 165lbs; 6 @ 175lbs; 6 @ 185lbs; 6 @ 195lbs; 2 x 5 @ 205lbs - My shoulders were feeling it here.
C2. Weighted Pull-Ups; 2-3 x 6; Rest 2 min
3 @ 35lbs; 3 @ 40lbs; 3 @ 53lbs; 3 @ 58lbs; 2 x 2 60lbs
D. Muscle Ups; 5 Unbroken x 6; Rest 90sec
Complete - no issues here, the dip was the toughest part today
E. Bent Over Single Arm DB Rows; 6-8 x 5; Rest 1 min bw Arms
8 x 5 @ 70lbs per arm - These felt good, It might have been too light - this was the heaviest DB we had at the gym. I kept the reps slow and controlled
Sunday, May 4, 2014
5-3-14
5-3-14
Garage Games - Fight to the Finish 2
I competited as a team with Jeff Mac Strong
Event 1:
(one partner working while one partner is resting)
100 Double Unders
20 Burpee Box Jumps 24''
25 Dead Lift @ 225lbs
30 Wall Balls
25 Dead Lift
20 Toes 2 Ring
100 Double unders
AMRAP in 5 Min : 224 reps
Rest 60 sec
For Time : 6:36 - 12:36 for the whole workout.
This was tougher than we expected. DL were the toughest part , My DUs were really good today. I only broke once in the whole workout.
Event 2:
1 min HSPU P#1
1 min HSPU P#2
1 min Pull-Ups P# 1
1 min Pull-Ups P#2
1 min S2OH P#1
1 min S2OH P#2
1 min Power Clean P#1
1 min Power Clean P#2
I got 42 HSPU, 31 P-U, 26 S2OH, 17 PC - I went UB on the HSPU, the pull-up were on a home made rig and the bars were slick, I'm not to happy with that number. The S2OH and PC got tough, shoulders were just fatigued.
Event 3 :
30 Complexes for Time:
1 Snatch Grip DL
2 Hang Power Snatch
1 OH Squat
2 OH Lunge
Our Time was 8:20-something. I'll have to check tomorrow. We knew going into this that it was going top be our toughest event. OHS are tough and taxing on Jeff, we have been working on them and they are getting a lot better. I did 2 to his 1 for most all of them, He did do 2 sets of 2 together. I'm happy with his drive and determination. Today was fun, it was a long day - as always this comp got off schedule from the start and we ended up finishing way later than we planned. It was a long day and I'v got to get up early and get out there again so I'm going to get a snack and go to bed.
5-4-14
Event 4 :
8 Min AMRAP ( one partner working one partner resting)
50 Goblet Squats w 60lb KB
50 G2OH w 60lb KB
50 Plate Burpees
242 Reps - We moved through this pretty smoothly. I think it was our transition times that kept us from getting a higher score. The transitions were smooth quick and well planned out, but I think that we switched back and forth too often. The alternating KB snatches felt great. All the movements felt good.
The top 8 teams were paired head to head for single elimination rounds
Event 5 :
P#1 25 Thrusters @ 115lbs
- P#2 AMRAP T2B
P#2 20 Thrusters @ 115lbs
- P#1 AMRAP T2B
P#1 15 Thrusters @ 115lbs
- P#2 AMRAP T2B
P#2 10 Thrusters @ 115lbs
- P#1 AMRAP T2B
*** T2B could only be counted while the bar bell was moving. The workout was over for both of the teams going head to head when the first team completed all their Thrusters. The team with the highest # of T2B was the winner. ***
118 T2B - We won this event, We had the highest score of any of the final 8 teams. I was partner #2 and I got 50 T2B my first time on the bar. This workout was fun and my training leading up to this was perfect. I moved fast and never got gassed. Jeff and I were stoked about this.
Event 6 :
This was the same head to head single elimination format as event #5 except for the movements.
P#1 50 Wall Balls
- P#2 AMRAP Box Jumps @ 24''
P#2 40 WB
- P#1 AMRAP BJ
P#1 30 WB
- P#2 AMRAP BJ
P#2 20 WB
- P#1 AMRAP BJ
132 Wall Balls - I felt like we did well on this workout, my rebounding box jumps felt good. I'll see how my calves like me tomorrow. We were 4th coming into the head to head rounds and we were paired with the 1st place team for this event. We lost to them pretty bad, I believe their score was 161. However we did beat the 2nd and 3rd place teams. This was a fun weekend. It was long but I enjoyed myself. It was nice to get into a competition and go at the workouts hard with crowds of folks cheering and pushing you on. We had a good showing of our gym members coming out to support us. I'm looking forward to doing more competitions in the upcoming months. I know that it is where I still need some work but I do enjoy feeling the pressure and seeing how I will perform under the pressure.
Garage Games - Fight to the Finish 2
I competited as a team with Jeff Mac Strong
Event 1:
(one partner working while one partner is resting)
100 Double Unders
20 Burpee Box Jumps 24''
25 Dead Lift @ 225lbs
30 Wall Balls
25 Dead Lift
20 Toes 2 Ring
100 Double unders
AMRAP in 5 Min : 224 reps
Rest 60 sec
For Time : 6:36 - 12:36 for the whole workout.
This was tougher than we expected. DL were the toughest part , My DUs were really good today. I only broke once in the whole workout.
Event 2:
1 min HSPU P#1
1 min HSPU P#2
1 min Pull-Ups P# 1
1 min Pull-Ups P#2
1 min S2OH P#1
1 min S2OH P#2
1 min Power Clean P#1
1 min Power Clean P#2
I got 42 HSPU, 31 P-U, 26 S2OH, 17 PC - I went UB on the HSPU, the pull-up were on a home made rig and the bars were slick, I'm not to happy with that number. The S2OH and PC got tough, shoulders were just fatigued.
Event 3 :
30 Complexes for Time:
1 Snatch Grip DL
2 Hang Power Snatch
1 OH Squat
2 OH Lunge
Our Time was 8:20-something. I'll have to check tomorrow. We knew going into this that it was going top be our toughest event. OHS are tough and taxing on Jeff, we have been working on them and they are getting a lot better. I did 2 to his 1 for most all of them, He did do 2 sets of 2 together. I'm happy with his drive and determination. Today was fun, it was a long day - as always this comp got off schedule from the start and we ended up finishing way later than we planned. It was a long day and I'v got to get up early and get out there again so I'm going to get a snack and go to bed.
5-4-14
Event 4 :
8 Min AMRAP ( one partner working one partner resting)
50 Goblet Squats w 60lb KB
50 G2OH w 60lb KB
50 Plate Burpees
242 Reps - We moved through this pretty smoothly. I think it was our transition times that kept us from getting a higher score. The transitions were smooth quick and well planned out, but I think that we switched back and forth too often. The alternating KB snatches felt great. All the movements felt good.
The top 8 teams were paired head to head for single elimination rounds
Event 5 :
P#1 25 Thrusters @ 115lbs
- P#2 AMRAP T2B
P#2 20 Thrusters @ 115lbs
- P#1 AMRAP T2B
P#1 15 Thrusters @ 115lbs
- P#2 AMRAP T2B
P#2 10 Thrusters @ 115lbs
- P#1 AMRAP T2B
*** T2B could only be counted while the bar bell was moving. The workout was over for both of the teams going head to head when the first team completed all their Thrusters. The team with the highest # of T2B was the winner. ***
118 T2B - We won this event, We had the highest score of any of the final 8 teams. I was partner #2 and I got 50 T2B my first time on the bar. This workout was fun and my training leading up to this was perfect. I moved fast and never got gassed. Jeff and I were stoked about this.
Event 6 :
This was the same head to head single elimination format as event #5 except for the movements.
P#1 50 Wall Balls
- P#2 AMRAP Box Jumps @ 24''
P#2 40 WB
- P#1 AMRAP BJ
P#1 30 WB
- P#2 AMRAP BJ
P#2 20 WB
- P#1 AMRAP BJ
132 Wall Balls - I felt like we did well on this workout, my rebounding box jumps felt good. I'll see how my calves like me tomorrow. We were 4th coming into the head to head rounds and we were paired with the 1st place team for this event. We lost to them pretty bad, I believe their score was 161. However we did beat the 2nd and 3rd place teams. This was a fun weekend. It was long but I enjoyed myself. It was nice to get into a competition and go at the workouts hard with crowds of folks cheering and pushing you on. We had a good showing of our gym members coming out to support us. I'm looking forward to doing more competitions in the upcoming months. I know that it is where I still need some work but I do enjoy feeling the pressure and seeing how I will perform under the pressure.
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