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.
Wednesday, October 29, 2014
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
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