6-27-14
A.M.
A. Split Jerk; Build to A Max
Warm up to 225lbs; 245lbs; 255lbs; 265lbs; 275lbs; 285lbs; 295lbs; 305lbs; 315lbs (PR) - These felt pretty good today. My first failed rep was at 305lbs, then it went up easy. I failed a few times at 315, just badly missing it in front. I tried 320 a few times and it was close.
+
12 min AMRAP
6 Strict HSPU
3 MUs
11+1 - This smoked my shoulders. The HSPU were by far the toughest part. The last 6 min were all singles and doubles. All MUs were UB. This was fun
P.M.
5-10-15-20-15-10-5
Burpee
C2B Pull-Ups
9:24 - This felt pretty good, C2B felt strong and the burpees were pretty smooth but could have been faster. But considering how my head is draining now after taking this medicine I'm okay with it. I definitely don't feel 100% today but its good to get moving again.
6-28-14
A. Power Clean Clusters 1.1.1 x 5; Rest 20 sec / 2 min
185lbs; 205lbs; 215lbs; 225lbs; 235lbs; 240lbs; 245lbs; 250lbs; 255lbs; 260lbs - These felt pretty good this morning up until 255. The pulls felt good on 255 and 260 but the catch was getting sloppy - my feet were wide and I was catching the bar low in my shoulder. I started to go for 265, got it once but I could feel that was all I had. I didn't want to fight through bad positions to get the whole cluster.
B. 1 1/4 Front Squat; 10, 8, 6, 4, 2, 4, 6, 8, 10; Rest 2 min
10 @ 205lbs; 8 @ 215lbs; 6 @ 235lbs; 4 @ 255lbs; 2 @ 275lbs; 4 @ 255lbs; 6 @ 235lbs;
8 @ 215lbs; 9 @ 205lbs - I failed on the 10th rep. Man I just wasn't feeling these today. It wasn't the weight it was the breathing. I'm still a bit congested. I would have liked to have gone heavier on the second half but I just wasn't feeling it. I was making sure that all the reps were quality though.
+
10 min AMRAP
10 KBS @ 2pood
20 Wall Balls
30 DUs
4 + 18 - Again this was breathing. I feel like I should have been able to get 5 plus some on this workout. The DUs gassed me today. KBS felt great, and my upper lats were burning on the WB. I'm ready to take the rest of the day and rest.
Saturday, June 28, 2014
Wednesday, June 25, 2014
6-23-14
6-23-14
A.M.
A. Squat Clean; 10 Singles @ 87% 1RM; Rest 90 sec
Complete @ 260lbs - this felt good today no failed reps through warmup or working set.
B. 1 1/4 Front Squat; 3-4 x 5; Rest 2 min
4 @ 225lbs; 4 @ 255lbs; 4 @ 265lbs; 4 @ 275lbs; 3 @ 285lbs; 3 @ 295lbs - These felt better this week. 295 was more like 1 1/8 for the last 2 reps, just a bounce and go - it got heavy.
C. Barbell Reverse Lunges From Platform 16-20 x 4; Rest 2 min
4 x 16 @ 135lbs - These felt better this week as well, I could still feel my quads and adductors getting tight. This all felt good this morning. I was working at our south gym this morning and only had a 45lb plate to step back from, the bar was in my front rack. There was a lot of caffeine involved this morning I had to get to the gyms at 4:45.
P.M.
"Nancy"
11:53 - Not quite what I was hoping for, but I'll take it. The runs started out pretty quick then got slower and the OHS I started out more controlled at the beginning and they sped up w each round. All OHS were UB. My left calf was getting tight on the last 2 runs but that wasn't what was slowing me down. It was so muggy out today, it rained right before we started for 5-10 min then it was gone and it was just steaming. I had a great day today and now onto a much needed birthday dinner with Gab and family.
6-24-14
A. Strict Press; 3-4 x 5; Rest 75sec
4 @ 95lbs; 4 @ 115lbs; 4 @ 135lbs; 4 @ 145lbs; 4 @ 155lbs; 4 @ 160lbs; 4 @ 165lbs;
3 @ 170lbs - These felt good this morning, I tried 175 and failed on the second rep so I called it.
B. Weighted Pull-Up Clusters 3.3.3 x 5; Rest 30 sec/3 min
18lbs; 35lbs; 40lbs; 45lbsl 50lbs; 52.5lbs - Pull-ups weren't feeling as good this morning.
C. Push Jerk; 3 Reps on the Min for 10 min @ 72% 1RM
Complete @ 185lbs - These felt great. All were TnG, no Issue here
+
For Time:
100 DUs
20 MUs
100 DUs
6:54 - This felt slow. All the movements felt alright but just not as sharp as they could have been. I only had to break twice (60/25/15) on the first set of DUs. The MUs felt good but my triceps were feeling it on the dips (5/4/4/4/3). The last set of DUs I broke several times, my posterior felt and triceps were on fire.
6-25-14
Last night while I was coaching the 6 o'clock class my throat started to get scratchy and painful, and it kept getting worse as the night went on. It kept me up last night, just hurting to swallow and I had a headache and my shoulders were achy. I went to the doctor first thing this morning and got checked out because several gym members have gotten strep over the last week and a half or so. And with the wedding coming up I wanted to be careful and make sure that I wasn't coming down with something. They said that I don't have strep but I have a lot of drainage and a deep red swollen throat. They gave me a shot and some nose spray. They said that I should start feeling better later today but to take it easy for the next 24 hours.
I am bummed to miss out on the programming for today, I was looking forward to doing Randy this afternoon. I hope to have it programmed again soon. As much as I hate sitting around and not doing anything, I guess its the right thing to do. I just want to be ready to go strong on Fri.
A.M.
A. Squat Clean; 10 Singles @ 87% 1RM; Rest 90 sec
Complete @ 260lbs - this felt good today no failed reps through warmup or working set.
B. 1 1/4 Front Squat; 3-4 x 5; Rest 2 min
4 @ 225lbs; 4 @ 255lbs; 4 @ 265lbs; 4 @ 275lbs; 3 @ 285lbs; 3 @ 295lbs - These felt better this week. 295 was more like 1 1/8 for the last 2 reps, just a bounce and go - it got heavy.
C. Barbell Reverse Lunges From Platform 16-20 x 4; Rest 2 min
4 x 16 @ 135lbs - These felt better this week as well, I could still feel my quads and adductors getting tight. This all felt good this morning. I was working at our south gym this morning and only had a 45lb plate to step back from, the bar was in my front rack. There was a lot of caffeine involved this morning I had to get to the gyms at 4:45.
P.M.
"Nancy"
11:53 - Not quite what I was hoping for, but I'll take it. The runs started out pretty quick then got slower and the OHS I started out more controlled at the beginning and they sped up w each round. All OHS were UB. My left calf was getting tight on the last 2 runs but that wasn't what was slowing me down. It was so muggy out today, it rained right before we started for 5-10 min then it was gone and it was just steaming. I had a great day today and now onto a much needed birthday dinner with Gab and family.
6-24-14
A. Strict Press; 3-4 x 5; Rest 75sec
4 @ 95lbs; 4 @ 115lbs; 4 @ 135lbs; 4 @ 145lbs; 4 @ 155lbs; 4 @ 160lbs; 4 @ 165lbs;
3 @ 170lbs - These felt good this morning, I tried 175 and failed on the second rep so I called it.
B. Weighted Pull-Up Clusters 3.3.3 x 5; Rest 30 sec/3 min
18lbs; 35lbs; 40lbs; 45lbsl 50lbs; 52.5lbs - Pull-ups weren't feeling as good this morning.
C. Push Jerk; 3 Reps on the Min for 10 min @ 72% 1RM
Complete @ 185lbs - These felt great. All were TnG, no Issue here
+
For Time:
100 DUs
20 MUs
100 DUs
6:54 - This felt slow. All the movements felt alright but just not as sharp as they could have been. I only had to break twice (60/25/15) on the first set of DUs. The MUs felt good but my triceps were feeling it on the dips (5/4/4/4/3). The last set of DUs I broke several times, my posterior felt and triceps were on fire.
6-25-14
Last night while I was coaching the 6 o'clock class my throat started to get scratchy and painful, and it kept getting worse as the night went on. It kept me up last night, just hurting to swallow and I had a headache and my shoulders were achy. I went to the doctor first thing this morning and got checked out because several gym members have gotten strep over the last week and a half or so. And with the wedding coming up I wanted to be careful and make sure that I wasn't coming down with something. They said that I don't have strep but I have a lot of drainage and a deep red swollen throat. They gave me a shot and some nose spray. They said that I should start feeling better later today but to take it easy for the next 24 hours.
I am bummed to miss out on the programming for today, I was looking forward to doing Randy this afternoon. I hope to have it programmed again soon. As much as I hate sitting around and not doing anything, I guess its the right thing to do. I just want to be ready to go strong on Fri.
Saturday, June 21, 2014
6-20-14
6-20-14
A.M.
20 min AMRAP
10 Strict Pull-Ups
5 Strict HSPU
30 Sec Side Plank R
30 Sec Side Plank L
9 + 8 - This was fun and felt good. All HSPU were unbroken but I had to break up the PU.
P.M.
5 Rounds For Time
15 Push Press @ 95lbs
10 C2B Pull-Ups
5 Ring Dips
7:50 - This was tough, pretty soon after starting I could feel the earlier workout. The movements felt good. All PP were unbroken and I only broke once on the PU. My hands were actually hurting holding onto the pull-up bar, i guess that means its time to take down the clauses. I feel like I could have moved through the transitions quicker.
6-21-14
For Time
30 Power Snatch @ 135lbs
30 Thrusters @ 135lbs
30 Hang Power Clean @ 135lbs
30 Front Squat @ 135lbs
30 Deadlift @ 135lbs
30 Back Squat @ 135lbs
18:36 - I think that this is the right time, there is a possibility that it was 17:36. I had to get up to the gym early this morning to do this workout before getting on the road for a wedding a few hours away. I have the time written down in my journal at the gym but its not here in front of me as i'm typing this. This workout was fun. my goal was to stay consistent throughout. I feel like I did this pretty well except maybe on the DL. I was getting a pretty sharp pain in my lower back on my right side only on the DL. I enjoyed this, except for working out so early in the morning. Gabrielle was there to workout with me though, that always helps.
A.M.
20 min AMRAP
10 Strict Pull-Ups
5 Strict HSPU
30 Sec Side Plank R
30 Sec Side Plank L
9 + 8 - This was fun and felt good. All HSPU were unbroken but I had to break up the PU.
P.M.
5 Rounds For Time
15 Push Press @ 95lbs
10 C2B Pull-Ups
5 Ring Dips
7:50 - This was tough, pretty soon after starting I could feel the earlier workout. The movements felt good. All PP were unbroken and I only broke once on the PU. My hands were actually hurting holding onto the pull-up bar, i guess that means its time to take down the clauses. I feel like I could have moved through the transitions quicker.
6-21-14
For Time
30 Power Snatch @ 135lbs
30 Thrusters @ 135lbs
30 Hang Power Clean @ 135lbs
30 Front Squat @ 135lbs
30 Deadlift @ 135lbs
30 Back Squat @ 135lbs
18:36 - I think that this is the right time, there is a possibility that it was 17:36. I had to get up to the gym early this morning to do this workout before getting on the road for a wedding a few hours away. I have the time written down in my journal at the gym but its not here in front of me as i'm typing this. This workout was fun. my goal was to stay consistent throughout. I feel like I did this pretty well except maybe on the DL. I was getting a pretty sharp pain in my lower back on my right side only on the DL. I enjoyed this, except for working out so early in the morning. Gabrielle was there to workout with me though, that always helps.
Wednesday, June 18, 2014
6-16-14
6-16-14
A.M.
A. Squat Clean; 10 Singles @ 85% 1RM; Rest 90 sec
Complete @ 250lbs - This felt good. The pulls and catch felt great but standing up didn't feel as good as it typically does.
B. 1 1/4 Front Squat; 5-6 x 5; Rest 2 min
6 @ 225lbs; 6 @ 245lbs; 5 @ 255lbs (on the 6th rep my left elbow dropped and the bar started to slide forward - so I just did a FS); 2 x 5 @ 265lbs - These felt tougher than I expected them to today. I felt fresh this morning - got plenty of rest this weekend and ate a ton - who knows
C. Barbell Reverse Lunge From a Platform; 20-24 x 4; Rest 2 min
24 @ 95lbs x 4 from a 4 1/2 inch platform - My legs were feeling it for some reason so I kept this light. I still got a good burn from them though. After this mornings session my adductors and obliques were feeling the most taxed. Maybe it was all the blueberry picking and swimming that I did this weekend. I really do feel good today though.
P.M.
10 Sets
Run 200m
10 Thrusters @ 95lbs
Rest 1 min
Time per
Set
1:16 - 1:16
3:26 - 1:10
5:38 - 1:12
7:51 - 1:13
10:03 - 1:12
12:13 - 1:10
14:24 - 1:11
16:38 - 1:14
18:49 - 1:11
20:59 - 1:10
This felt good this afternoon. I was happy that I was able to hold a pace throughout. If anything varied from round to round it was the run. The thrusters were all UB and felt good.
6--17-14
A. Strict Press; 5-6 x 5; Rest 75 sec
6 @ 95lbs; 6 @ 115lbs; 6 @ 125lbs; 6 @ 135lbs; 6 @ 145lbs; 6 @ 155lbs; 2 x 5 @ 160lbs - These felt good today. I was stoked to get those last 2 sets.
B. Weighted Pull-Up Clusters 2.2.2 x 5; Rest 20 sec/ 3 min
35lbs; 34lbs; 50lbs; 53lbs; 58lbs - These felt alright today
C. Push Jerk; 3 Reps on the Min for 10 Min
Complete @ 180lbs - these felt great, TnG and easy
+
12 min AMRAP
4 MUs
48 DUs
7 + 4 - This was good. the DUs caught my shoulders on fire, I pretty much broke on every set except the first one to give my shoulders a rest. All MUs were UB and felt good. I was rushing to get back to the MUs at the end and I got my 4th one at 12:04. I just wanted to get all 4 reps in. This was fun.
6-18-14
A.M.
A. Clean Pulls 5 x 5; Rest 2 min
225lb; 2 @ 2535lbs; 265lbs; 275lbs; 285lbs - These felt good. My legs are pretty sore this morning from Mon, so I kept the weight pretty moderate. Those 1 1/4 and reverse lunges got deep into my adductors/groin and butt (i know how that sounds). The pulls were quick and snappy.
B. Power Snatch; 3,3,3,2,2,2; Rest 2 min
3 @ 135lbs; 3 @ 145lbs; 3 @ 155lbs; 3 @ 165lbs; 3 @ 175lbs; 3 @ 185lbs; 3 @ 190lbs;
2 @ 195lbs; 2 x 2 @ 200lbs - These felt good this morning I caught the second rep at 200 pretty low so I decided not to go up.
C. Deadlift; 3 x 3; Rest 2 min
315lbs; 335lbs; 365lbs; 385kbs - These felt good, again I didn't push the weight today bc of the soreness in my legs, but each rep felt strong and solid.
D. 8 TnG Deadlift @ 225lbs on the Min for 6 Min
Complete - no issues here, breathing was good
P.M.
For Time
50 KBS @ 2pood
1K Row
5:30 - This felt good. The KBS were UB, I finished at 1:42. The row took 3:30. My monitor shut off while I was doing the KBS and my grip and forearms were feeling it for the first 20 sec or so on the row. I was hoping to keep under a 1:45 pace but it didn't happen
A.M.
A. Squat Clean; 10 Singles @ 85% 1RM; Rest 90 sec
Complete @ 250lbs - This felt good. The pulls and catch felt great but standing up didn't feel as good as it typically does.
B. 1 1/4 Front Squat; 5-6 x 5; Rest 2 min
6 @ 225lbs; 6 @ 245lbs; 5 @ 255lbs (on the 6th rep my left elbow dropped and the bar started to slide forward - so I just did a FS); 2 x 5 @ 265lbs - These felt tougher than I expected them to today. I felt fresh this morning - got plenty of rest this weekend and ate a ton - who knows
C. Barbell Reverse Lunge From a Platform; 20-24 x 4; Rest 2 min
24 @ 95lbs x 4 from a 4 1/2 inch platform - My legs were feeling it for some reason so I kept this light. I still got a good burn from them though. After this mornings session my adductors and obliques were feeling the most taxed. Maybe it was all the blueberry picking and swimming that I did this weekend. I really do feel good today though.
P.M.
10 Sets
Run 200m
10 Thrusters @ 95lbs
Rest 1 min
Time per
Set
1:16 - 1:16
3:26 - 1:10
5:38 - 1:12
7:51 - 1:13
10:03 - 1:12
12:13 - 1:10
14:24 - 1:11
16:38 - 1:14
18:49 - 1:11
20:59 - 1:10
This felt good this afternoon. I was happy that I was able to hold a pace throughout. If anything varied from round to round it was the run. The thrusters were all UB and felt good.
6--17-14
A. Strict Press; 5-6 x 5; Rest 75 sec
6 @ 95lbs; 6 @ 115lbs; 6 @ 125lbs; 6 @ 135lbs; 6 @ 145lbs; 6 @ 155lbs; 2 x 5 @ 160lbs - These felt good today. I was stoked to get those last 2 sets.
B. Weighted Pull-Up Clusters 2.2.2 x 5; Rest 20 sec/ 3 min
35lbs; 34lbs; 50lbs; 53lbs; 58lbs - These felt alright today
C. Push Jerk; 3 Reps on the Min for 10 Min
Complete @ 180lbs - these felt great, TnG and easy
+
12 min AMRAP
4 MUs
48 DUs
7 + 4 - This was good. the DUs caught my shoulders on fire, I pretty much broke on every set except the first one to give my shoulders a rest. All MUs were UB and felt good. I was rushing to get back to the MUs at the end and I got my 4th one at 12:04. I just wanted to get all 4 reps in. This was fun.
6-18-14
A.M.
A. Clean Pulls 5 x 5; Rest 2 min
225lb; 2 @ 2535lbs; 265lbs; 275lbs; 285lbs - These felt good. My legs are pretty sore this morning from Mon, so I kept the weight pretty moderate. Those 1 1/4 and reverse lunges got deep into my adductors/groin and butt (i know how that sounds). The pulls were quick and snappy.
B. Power Snatch; 3,3,3,2,2,2; Rest 2 min
3 @ 135lbs; 3 @ 145lbs; 3 @ 155lbs; 3 @ 165lbs; 3 @ 175lbs; 3 @ 185lbs; 3 @ 190lbs;
2 @ 195lbs; 2 x 2 @ 200lbs - These felt good this morning I caught the second rep at 200 pretty low so I decided not to go up.
C. Deadlift; 3 x 3; Rest 2 min
315lbs; 335lbs; 365lbs; 385kbs - These felt good, again I didn't push the weight today bc of the soreness in my legs, but each rep felt strong and solid.
D. 8 TnG Deadlift @ 225lbs on the Min for 6 Min
Complete - no issues here, breathing was good
P.M.
For Time
50 KBS @ 2pood
1K Row
5:30 - This felt good. The KBS were UB, I finished at 1:42. The row took 3:30. My monitor shut off while I was doing the KBS and my grip and forearms were feeling it for the first 20 sec or so on the row. I was hoping to keep under a 1:45 pace but it didn't happen
Saturday, June 14, 2014
6-13-14
6-13-14
A.M.
5 Rounds For Time
Row 1 K
15 Thrusters @ 95lbs
15 C2B Pull-Ups
15 Burpee
( Record Pace Per Round)
Round 1 - 6:53
Round 2 - 14:43
Round 3 - 22:51
Round 4 - 31:26
Round 5 - 39:28
I was looking forward to this workout, It was hard but it was nice to get a longer metcon and just get into a grove. The rows I tried to keep at a 1:55 pace or quicker, the last 1000m I was keeping right under a 2:00 pace and I was working to maintain that. The thrusters and C2B felt pretty good. The first 2 sets of thrusters I broke in half, but the last 3 were all UB - breaking didn't save me any energy or time. The C2B I had to break on, I found that 5/5/5 was the most efficient for me. The burpees were good, def not fast but they were consistent. I Enjoyed this.
P.M.
Zone 1 60-90 min Hike
75 min Complete - this was perfect. I had the afternoon off from the gym, Gabrielle came with me and we went and picked blueberries and went swimming then took a long walk. Today was super nice. Now I'm ready to cook a big dinner.
6-14-14
30 sec Max Rep KBS 2 2pood
30 sec Max Rep Box Jump @ 24''
30 sec Max Rep Calories on Airdyne
Rest 7:30
x 5
16 14 16
17 14 15
17 17 12
17 16 13
17 16 13
This was a good one, I enjoyed it. I was pretty gassed at the end of each round but I felt recovered well before the start of the nest. The biggest drop off I could feel was in the power output on the AD. It took a bit to get in the rhythm of rebounding BJ but I was trying to do them throughout. My calves feel good after the 5 sets, I'm happy with that. KBS felt great.
A.M.
5 Rounds For Time
Row 1 K
15 Thrusters @ 95lbs
15 C2B Pull-Ups
15 Burpee
( Record Pace Per Round)
Round 1 - 6:53
Round 2 - 14:43
Round 3 - 22:51
Round 4 - 31:26
Round 5 - 39:28
I was looking forward to this workout, It was hard but it was nice to get a longer metcon and just get into a grove. The rows I tried to keep at a 1:55 pace or quicker, the last 1000m I was keeping right under a 2:00 pace and I was working to maintain that. The thrusters and C2B felt pretty good. The first 2 sets of thrusters I broke in half, but the last 3 were all UB - breaking didn't save me any energy or time. The C2B I had to break on, I found that 5/5/5 was the most efficient for me. The burpees were good, def not fast but they were consistent. I Enjoyed this.
P.M.
Zone 1 60-90 min Hike
75 min Complete - this was perfect. I had the afternoon off from the gym, Gabrielle came with me and we went and picked blueberries and went swimming then took a long walk. Today was super nice. Now I'm ready to cook a big dinner.
6-14-14
30 sec Max Rep KBS 2 2pood
30 sec Max Rep Box Jump @ 24''
30 sec Max Rep Calories on Airdyne
Rest 7:30
x 5
16 14 16
17 14 15
17 17 12
17 16 13
17 16 13
This was a good one, I enjoyed it. I was pretty gassed at the end of each round but I felt recovered well before the start of the nest. The biggest drop off I could feel was in the power output on the AD. It took a bit to get in the rhythm of rebounding BJ but I was trying to do them throughout. My calves feel good after the 5 sets, I'm happy with that. KBS felt great.
Wednesday, June 11, 2014
6-9-14
6-9-14
A.M.
A. Front Squat; 3,2,1,3,2,1; Rest 3 min
3 @ 225lbs; 3 @ 255lbs; 3 @ 275lbs; 3 @ 295lbs; 2 @ 305lbs; 1 @ 315lbs;
3 @ 305lbs; 2 @ 315lbs; 1 @ 325lbs (PR) - These felt good today, 325 felt great. I know that there's more in there.
B. Power Snatch 2,2,1,1; Rest 3 min
2 @ 135lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 175lbs; 2 @ 185lbs; 2 @ 195lbs; 1 @ 205lbs;
(F) @ 215lbs; 1 @ 205lbs - Everything up to 185lbs felt great but 205 felt pretty heavy and my hips started to rise before my chest. I just didn't stress too much bout this.
+
6 Min AMRAP
6 Deadlift @ 315lbs
6 Burpee Box Jump @ 30''
4 + 8 - The DL felt pretty good, BBJ were a bit slow I stepped down. The last 2 sets of DL got tough though. I was shooting for 5 rounds at least.
P.M.
Zone 1 Hike 60-90 min
Complete - 75 min. This was nice and enjoyable as always, It was nice to get out and sweat.
6-10-14
A. Split Jerk; Build to a Max ( only 2 misses maximum)
Warm up to 225lbs; 2 @ 245lbs; 2 @ 265lbs; 275lbs; 285lbs; 295lbs; 2 x (F) @ 305lbs - This was a bit annoying, I really wanted to attempt 315 again today, but I just wasn't fully committing to 305 and was pushing the weight slightly in front of me. I was just off today but I know that I will get a chance at 315 again. It is what it is.
B. Strict HSPU; AMRAP sets of 4 Unbroken in 10 min
21 - This felt good today. It was a lot like last week the first 6 min felt good - the last 2 got pretty tough.
+
12 min AMRAP
12 C2B Pull-Ups
Run 200m
7 + 4 - This was fun. The PU felt great all were unbroken. If anything the run was the toughest part, my triceps were tight on the run. With my background in endurance its kinda weird that the run was the toughest part - lol
6-11-14
A. Snatch Pulls; 5 x 1; Rest 2 min
135lbs; 165lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; 235lbs; 3 @ 245lbs - These felt good, 235 and 245 felt pretty heavy this morning.
B. 50 Hang Squat Clean for Time at 155lbs
6:11 - I'm not real happy with this time. The weight and movements felt good and fluid. I just think that I took too many breaths between sets. After about 30 sec into it I got another headache, I haven't gotten these in the past few days - it was kinda unexpected. My legs got fatigued for the last 15-20 min.
+
For Time
Row 1 K
3:10.9 - This felt better than I was expecting. I think that this was the best that my upper back has felt during a time trial, it just felt strong and didn't fatigue and feel like I was loosing power on my pull at the end. My legs today however did feel fatigued on the last 200m or so, but I think that the HSC had a lot to do with that.
A.M.
A. Front Squat; 3,2,1,3,2,1; Rest 3 min
3 @ 225lbs; 3 @ 255lbs; 3 @ 275lbs; 3 @ 295lbs; 2 @ 305lbs; 1 @ 315lbs;
3 @ 305lbs; 2 @ 315lbs; 1 @ 325lbs (PR) - These felt good today, 325 felt great. I know that there's more in there.
B. Power Snatch 2,2,1,1; Rest 3 min
2 @ 135lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 175lbs; 2 @ 185lbs; 2 @ 195lbs; 1 @ 205lbs;
(F) @ 215lbs; 1 @ 205lbs - Everything up to 185lbs felt great but 205 felt pretty heavy and my hips started to rise before my chest. I just didn't stress too much bout this.
+
6 Min AMRAP
6 Deadlift @ 315lbs
6 Burpee Box Jump @ 30''
4 + 8 - The DL felt pretty good, BBJ were a bit slow I stepped down. The last 2 sets of DL got tough though. I was shooting for 5 rounds at least.
P.M.
Zone 1 Hike 60-90 min
Complete - 75 min. This was nice and enjoyable as always, It was nice to get out and sweat.
6-10-14
A. Split Jerk; Build to a Max ( only 2 misses maximum)
Warm up to 225lbs; 2 @ 245lbs; 2 @ 265lbs; 275lbs; 285lbs; 295lbs; 2 x (F) @ 305lbs - This was a bit annoying, I really wanted to attempt 315 again today, but I just wasn't fully committing to 305 and was pushing the weight slightly in front of me. I was just off today but I know that I will get a chance at 315 again. It is what it is.
B. Strict HSPU; AMRAP sets of 4 Unbroken in 10 min
21 - This felt good today. It was a lot like last week the first 6 min felt good - the last 2 got pretty tough.
+
12 min AMRAP
12 C2B Pull-Ups
Run 200m
7 + 4 - This was fun. The PU felt great all were unbroken. If anything the run was the toughest part, my triceps were tight on the run. With my background in endurance its kinda weird that the run was the toughest part - lol
6-11-14
A. Snatch Pulls; 5 x 1; Rest 2 min
135lbs; 165lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; 235lbs; 3 @ 245lbs - These felt good, 235 and 245 felt pretty heavy this morning.
B. 50 Hang Squat Clean for Time at 155lbs
6:11 - I'm not real happy with this time. The weight and movements felt good and fluid. I just think that I took too many breaths between sets. After about 30 sec into it I got another headache, I haven't gotten these in the past few days - it was kinda unexpected. My legs got fatigued for the last 15-20 min.
+
For Time
Row 1 K
3:10.9 - This felt better than I was expecting. I think that this was the best that my upper back has felt during a time trial, it just felt strong and didn't fatigue and feel like I was loosing power on my pull at the end. My legs today however did feel fatigued on the last 200m or so, but I think that the HSC had a lot to do with that.
Saturday, June 7, 2014
6-6-14
6-6-14
A.M.
Regionals Workout # 6 (50's Chipper)
348 reps - I really liked this one, it was a grind but I like that. The DL were the toughest part, I broke after each set of 10 like they did in regionals, but the last 20 in the first set were sets of 5. I just didn't want to gas myself for the WB and RD. I did both sets of WB in sets of 10 and all the RD in sets of 5. Both of these were not as bad as I expected them to be. The last set of DL were 10/5/5/5/5/5/5/8. I should have done bigger sets and got through the DL.
P.M.
Zone 1 60-90 min Hike
90 min hike complete - It was hot today and its only going to get hotter. It was nice as always to get out and just mentally de-load.
6-7-14
30 Sec Max Rep DB Thrusters 30lbs per Hand
30 Sec Max Rep Burpee
30 Sec Max Rep Power Snatch @ 95lbs
Rest 7:30
x 5 Sets
20/12/10
21/12/10
21/12/10
21/11/9
21/12/10
This got tough, it was a good workout. The last 2 sets got tough mentally, I just didn't want to hold onto the bar on the snatches.
A.M.
Regionals Workout # 6 (50's Chipper)
348 reps - I really liked this one, it was a grind but I like that. The DL were the toughest part, I broke after each set of 10 like they did in regionals, but the last 20 in the first set were sets of 5. I just didn't want to gas myself for the WB and RD. I did both sets of WB in sets of 10 and all the RD in sets of 5. Both of these were not as bad as I expected them to be. The last set of DL were 10/5/5/5/5/5/5/8. I should have done bigger sets and got through the DL.
P.M.
Zone 1 60-90 min Hike
90 min hike complete - It was hot today and its only going to get hotter. It was nice as always to get out and just mentally de-load.
6-7-14
30 Sec Max Rep DB Thrusters 30lbs per Hand
30 Sec Max Rep Burpee
30 Sec Max Rep Power Snatch @ 95lbs
Rest 7:30
x 5 Sets
20/12/10
21/12/10
21/12/10
21/11/9
21/12/10
This got tough, it was a good workout. The last 2 sets got tough mentally, I just didn't want to hold onto the bar on the snatches.
Wednesday, June 4, 2014
6-2-14
6-2-14
A.M.
A. Back Squat; 3,1,3,1; Rest 3 min
3 @ 225slbs; 3 @ 275lbs; 3 @ 315lbs; 3 @ 335lbs; 1 @ 365lbs; 3 @ 355lbs; 1 @ 385lbs;
3 @ 365lbs; 1 (F) 400lbs - I was feeling good this morning physically and mentally but the weight just felt heavy. I was probably a bit over anxious to get 400, I've been wanting this for a while now and I've been trying to be patient. But I went for it today and just missed, I know that I will hit it soon.
B. Clean Pulls 2,2,1,1; Rest 3 min
2 x 2 @ 315lbs; 2 x 1 @ 335lbs - These felt heavy today as well.
C. TnG Power Snatch; 10 Unbroken @ 115lbs x 3; Rest as Needed to Full Recovery
Complete - THese felt good, no issue here
D. Single Leg Bench Elevated Hip Extensions; 10-12 x 4; Rest 90 sec per leg
12 x 4 per leg - THese felt good
P.M.
Zone 1 Hike 60-90 min
Compete 80 min - This felt good as always, it is a beautiful day. Its been sprinkling on and off all day but the sun was out and it was super muggy - I got a good sweat going.
6-3-14
A. Split Jerk; Build to a Max (Only 2 Misses)
Warm Up to 225lbs; 2 @ 245lbs; 2 @ 255lbs; 2 @ 265lbs; 2 @ 275lbs; 285lbs; 295lbs; 305lbs; (F) @ 315lbs - I failed at one attempt at 305, Then It went up really easily. 315 was pretty close, I know that I can get that weight soon. THese felt good today.
B. Strict HSPU; AMRAP Sets of 3 Unbroken in 10 min
27 - These felt good, the last 3 min got a bit tough. I had no failed sets.
+
21-15-9
Strict C2B Pull-Ups
Burpee Box Jump @ 24''
9:38 - I'm not too happy with this time. I had to do most of the C2B as singles. There were a few sets of 2 and 3 sprinkled in but for the most part I found it easier to do one and then come off the bar and jump right back up. the BBJ felt pretty slow here as well
6-4-14
A. Snatch Pulls; 5 x 3; Rest 2 min
185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These felt good today. The second and third TnG rep always felt better than the first.
B. Front Squat; 70 For Time @ 205lbs (from the Floor)
8:27 - This felt pretty good, I was able to do larger sets here than last week obviously, breathing was still pretty heavy toward the end.
+
15 TnG Deadlift @ 225
Airdyne Sprint 30 sec @ 100% effort
Rest 6 min
x 3
21 Cal; 18 Cal; 16 Cal - I did this pretty quickly after the FS and my legs were feeling it. I just couldn't get as much power on the AD as I wanted. The Dl felt good.
Just to make a note on the past two days, I haven't felt 100% mentally on these workouts. I have been in the process of buying a house over the past few weeks and yesterday while I was building to a max jerk, I got a call from my mortgage broker. He informed me that because of an oversight on his part I might not be able to get the house. That kinda brought my mood down, and I have been following up with other folks involved in the process trying to get it figured out. I'm okay now with everything and I know that it is in The Lords hands, but I have been kinda frustrated over the past few days. It is what it is and I'm not going to waist any more training time over it. I hope - lol.
On another sad note one of our fellow CF Trainers in town just passed away this morning in a motorcycle accident. His family, friends and gym are in my prayers.
A.M.
A. Back Squat; 3,1,3,1; Rest 3 min
3 @ 225slbs; 3 @ 275lbs; 3 @ 315lbs; 3 @ 335lbs; 1 @ 365lbs; 3 @ 355lbs; 1 @ 385lbs;
3 @ 365lbs; 1 (F) 400lbs - I was feeling good this morning physically and mentally but the weight just felt heavy. I was probably a bit over anxious to get 400, I've been wanting this for a while now and I've been trying to be patient. But I went for it today and just missed, I know that I will hit it soon.
B. Clean Pulls 2,2,1,1; Rest 3 min
2 x 2 @ 315lbs; 2 x 1 @ 335lbs - These felt heavy today as well.
C. TnG Power Snatch; 10 Unbroken @ 115lbs x 3; Rest as Needed to Full Recovery
Complete - THese felt good, no issue here
D. Single Leg Bench Elevated Hip Extensions; 10-12 x 4; Rest 90 sec per leg
12 x 4 per leg - THese felt good
P.M.
Zone 1 Hike 60-90 min
Compete 80 min - This felt good as always, it is a beautiful day. Its been sprinkling on and off all day but the sun was out and it was super muggy - I got a good sweat going.
6-3-14
A. Split Jerk; Build to a Max (Only 2 Misses)
Warm Up to 225lbs; 2 @ 245lbs; 2 @ 255lbs; 2 @ 265lbs; 2 @ 275lbs; 285lbs; 295lbs; 305lbs; (F) @ 315lbs - I failed at one attempt at 305, Then It went up really easily. 315 was pretty close, I know that I can get that weight soon. THese felt good today.
B. Strict HSPU; AMRAP Sets of 3 Unbroken in 10 min
27 - These felt good, the last 3 min got a bit tough. I had no failed sets.
+
21-15-9
Strict C2B Pull-Ups
Burpee Box Jump @ 24''
9:38 - I'm not too happy with this time. I had to do most of the C2B as singles. There were a few sets of 2 and 3 sprinkled in but for the most part I found it easier to do one and then come off the bar and jump right back up. the BBJ felt pretty slow here as well
6-4-14
A. Snatch Pulls; 5 x 3; Rest 2 min
185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These felt good today. The second and third TnG rep always felt better than the first.
B. Front Squat; 70 For Time @ 205lbs (from the Floor)
8:27 - This felt pretty good, I was able to do larger sets here than last week obviously, breathing was still pretty heavy toward the end.
+
15 TnG Deadlift @ 225
Airdyne Sprint 30 sec @ 100% effort
Rest 6 min
x 3
21 Cal; 18 Cal; 16 Cal - I did this pretty quickly after the FS and my legs were feeling it. I just couldn't get as much power on the AD as I wanted. The Dl felt good.
Just to make a note on the past two days, I haven't felt 100% mentally on these workouts. I have been in the process of buying a house over the past few weeks and yesterday while I was building to a max jerk, I got a call from my mortgage broker. He informed me that because of an oversight on his part I might not be able to get the house. That kinda brought my mood down, and I have been following up with other folks involved in the process trying to get it figured out. I'm okay now with everything and I know that it is in The Lords hands, but I have been kinda frustrated over the past few days. It is what it is and I'm not going to waist any more training time over it. I hope - lol.
On another sad note one of our fellow CF Trainers in town just passed away this morning in a motorcycle accident. His family, friends and gym are in my prayers.
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