12-30-13
A. Power Clean; Build to a Max
Warm up to 225lbs; 2 x 235lbs; 245lbs; 255lbs; (F) 265lbs - I don't know whats up here. I just couldn't catch 265. I felt great this morning, slept well last night, rested, ate and read all day on Sunday. I just mentally fell off at 255lbs, the weight moved easily but mental side was not there.
B. Jerk; Build to a Max
Warm Up to 225lbs; 2 @ 245lbs; 2 @ 255lbs; (F) @ 265lbs several times. This was mental again. I called it quits, its not worth trying to force it. I might go back to this later, maybe lighter weight and technique work.
+
Crossfit Open Workout 13.4
90 - The movements felt good, the weight moved smooth and quick. It was just the drive that wasn't there today. I just felt bla all day. There are some outside stressors in my personal life that are on my mind. I get into my head a lot and this is just where I was at today. This will pass I'm sure of, it is not for me to resolve, this is in The Lords hands. I know that this was just one day of training and I'll be back at it in no time. It is what it is, I'm not disappointed this is just apart of life.
12-31-13
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
x 30
270 Avg Watt; 584 Cal - This felt good this morning. I was keeping the 85% around 400W, the 50% was around 150W. Felt good to get my heart rate up and just have some time to myself.
Tuesday, December 31, 2013
Saturday, December 28, 2013
12-27-13
12-27-13
A. Dead Lift; Built to a Tough Single
Warm up to 275lbs; 2 x 1 @ 305lbs; 2 x 1 @ 315lbs; 345lbs; 365lbs; 385lbs; 395lbs; 415lbs;
(F) @ 425lbs - 415 was slow but it felt pretty good today. I feel like I could have got 425 and it would have been a new PR but I felt my hips and torso start to rotate to the right just below my knees so I called it here. I feel like my DL is slowly improving, and I'm stoked to see that. On another note I figured out that my knees were to high on the pad when I was doing GH raises, I can do them correctly now. I haven't done them weighted, but unweighted feels pretty good.
+
CrossFit Open Workout 13.2
8+17 - This didn't feel so good today. I did it about 10 min after my DL. My legs just felt tired, box jumps were the limiting factor. I started off with jumps then moved to half and half with step ups, then all step ups. This was still way worse than when I actually did it in the open.
12-28-13
Row 60 min for Max Cal
1051 cal - Got up a 5 this morning - ate, drank alot of coffee, had a good quiet time and meditation then got to the gym early. I wanted to get this row done with out the distractions of a busy gym. My good friend and training partner Habib came in and rowed 6K for his AM session with me. Not alot of talking just listened to music and rowed. I had no idea what a good pace to keep would be so I just tried to keep it above a 1000 cal/hr. This felt better than I was expecting, it was nice to get some time to be quiet and think. It was a good start to my day.
A. Dead Lift; Built to a Tough Single
Warm up to 275lbs; 2 x 1 @ 305lbs; 2 x 1 @ 315lbs; 345lbs; 365lbs; 385lbs; 395lbs; 415lbs;
(F) @ 425lbs - 415 was slow but it felt pretty good today. I feel like I could have got 425 and it would have been a new PR but I felt my hips and torso start to rotate to the right just below my knees so I called it here. I feel like my DL is slowly improving, and I'm stoked to see that. On another note I figured out that my knees were to high on the pad when I was doing GH raises, I can do them correctly now. I haven't done them weighted, but unweighted feels pretty good.
+
CrossFit Open Workout 13.2
8+17 - This didn't feel so good today. I did it about 10 min after my DL. My legs just felt tired, box jumps were the limiting factor. I started off with jumps then moved to half and half with step ups, then all step ups. This was still way worse than when I actually did it in the open.
12-28-13
Row 60 min for Max Cal
1051 cal - Got up a 5 this morning - ate, drank alot of coffee, had a good quiet time and meditation then got to the gym early. I wanted to get this row done with out the distractions of a busy gym. My good friend and training partner Habib came in and rowed 6K for his AM session with me. Not alot of talking just listened to music and rowed. I had no idea what a good pace to keep would be so I just tried to keep it above a 1000 cal/hr. This felt better than I was expecting, it was nice to get some time to be quiet and think. It was a good start to my day.
Tuesday, December 24, 2013
12-23-13
12-23-13
A. Power Snatch; 2,2,1,1; Rest 3 min
Warm up to 155lbs; 2 @ 165lbs; 2 @ 175lbs; 2 @ 185lbs; 2 @ 195lbs; 100lbs; 205lbs;
(F) @ 210 - These felt pretty good today.
B. Back Squat; 5,4,3,2,1; Rest 3 min
5 @ 225lbs; 5 @ 255lbs; 5 @ 275lbs; 5 @ 305lbs; 4 @ 325lbs; 3 @ 345lbs; 2 @ 355lbs (F) on the second rep; 1 @ 360lbs - These felt good today, hip and knee mechanics were good. Just stalled out on the second rep of 355.
C. AMRAP Unbroken Thrusters @ 95lbs
32 - I was not happy with this number, It was totally mental. I really didn't even think about dropping the bar, By that point I was doing sets of three and then taking breaths. Before I knew it I had dropped the bar. Pretty disappointing.
12-24-13
A. 30 Muscle Ups for Time
4:31 - Not my best time by a good bit. It took a while to warm up this morning. I woke up feeling groggy this morning, and the gym was packed with folks dropping in and doing their own workouts before our scheduled classes. I felt a bit under prepared and rushed.
B. 50 Strict HSPU for Time
5:11 - My shoulders weren't feeling it, I had to break into sets of 2 for the last 18. I was still not feeling 100% at this point, I had pressure in my head when I was upside down.
+
12 Min AMRAP
12 Box Jumps @ 24''
12 C2B Pull-Ups
12 Ring Dips
5+32 - This was slow, the limiter was the ring dips. My right anterior deltoid was giving me pains. I feel like I'm complaining a lot about today, but I just felt a bit under the weather. I wanted to get the work in though, I just wanted to give it a better effort. Having some rest will do some good and I'm already to get back at it on Fri.
A. Power Snatch; 2,2,1,1; Rest 3 min
Warm up to 155lbs; 2 @ 165lbs; 2 @ 175lbs; 2 @ 185lbs; 2 @ 195lbs; 100lbs; 205lbs;
(F) @ 210 - These felt pretty good today.
B. Back Squat; 5,4,3,2,1; Rest 3 min
5 @ 225lbs; 5 @ 255lbs; 5 @ 275lbs; 5 @ 305lbs; 4 @ 325lbs; 3 @ 345lbs; 2 @ 355lbs (F) on the second rep; 1 @ 360lbs - These felt good today, hip and knee mechanics were good. Just stalled out on the second rep of 355.
C. AMRAP Unbroken Thrusters @ 95lbs
32 - I was not happy with this number, It was totally mental. I really didn't even think about dropping the bar, By that point I was doing sets of three and then taking breaths. Before I knew it I had dropped the bar. Pretty disappointing.
12-24-13
A. 30 Muscle Ups for Time
4:31 - Not my best time by a good bit. It took a while to warm up this morning. I woke up feeling groggy this morning, and the gym was packed with folks dropping in and doing their own workouts before our scheduled classes. I felt a bit under prepared and rushed.
B. 50 Strict HSPU for Time
5:11 - My shoulders weren't feeling it, I had to break into sets of 2 for the last 18. I was still not feeling 100% at this point, I had pressure in my head when I was upside down.
+
12 Min AMRAP
12 Box Jumps @ 24''
12 C2B Pull-Ups
12 Ring Dips
5+32 - This was slow, the limiter was the ring dips. My right anterior deltoid was giving me pains. I feel like I'm complaining a lot about today, but I just felt a bit under the weather. I wanted to get the work in though, I just wanted to give it a better effort. Having some rest will do some good and I'm already to get back at it on Fri.
Saturday, December 21, 2013
12-20-13
12-20-13
A.M.
A. Squat Snatch; Build to a Max
Warm up to 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; (F) @ 235lbs - I was so close to 235lbs. 225 felt great! Clean, smooth, and quick the catch felt great. I was stoked. I tried 235 I caught it once real clean and lost it behind me. The pulls on the other attempts felt great, the bar was moving great. I'm sure that I attempted it more than I should have but it was so close, prob 8-10 attempts. I know that its coming soon.
B. 20 Squat Snatch for Time @ 77% 1RM
6:25 - This didn't feel that great, I did it pretty quick after the max snatch and my CNS was pretty taxed I could feel it. I clipped myself in the cock on one of the reps. It took me out for a few seconds. ha. Also my right knee was feeling a bit achy after words, kinda a dull pain. My knees never got in a bad position, I think it could have just been hitting the bottom of my squat hard. I'm going to let it rest for little bit before I squat.
C. Back Squat 3 x 3; Rest 3 min
225lbs; 255lbs; 275lbs; 295lbs; 315lbs - these felt good, no knee pain. I was cautious though. My ass is still kinda sore from Wed so I kept the weight fairly light.
P.M.
50-4-0-30-20-10
Thrusters @ 45lbs
Double Unders
10:36 - This caught my shoulders on fire, I tried to focus on staying at a consistent pace and not burning out. I never put the bar down on any of the thrusters. The DUs felt pretty good here as well. After finishing I thought that I could have pushed it a bit harder though.
12-21-13
A. Split Jerk; Build to a tough Single
Warm up to 225lbs; 245lbs; 255lbs; 265lbs; 275lbs - My shoulders werent feeling sore or fatigued last night or this morning but when I started warming up SJ I could quickly tell how taxed they were from yesterday. I realized that I over taxed my CNS yesterday trying to hit 235 so many times. I missed 275 3 times then got it. I called it here.
B. Push Jerk; 5 x 5; Rest 2 min
135lbs; 155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs - shoulders and hips were just loosing the push on the 4th and 5 reps. I was wanting to hit 225 but I'm okay with today.
C1. Weighted Pull-Ups; 2-3 x 5; Rest 10 sec
3 @ 53lbs; 2 x 3 @ 58lbs; 2 x 2 @ 63lbs - These felt pretty good
C2. AMRAP Unbroken Muscle -Ups x 5; Rest 3 min
8; 5; 6; 4; 4 - These didn't feel that great today, I lost it in my shoulders on the turnover into the dip. I got a pretty big blood blister under callous yesterday, and it split open this morning. So I used gymnastic leather grips for the weighted pull-ups and MUs. I've never used these on MUs, the turnover was not as smooth as without, It kinda caught a bit.
P.M.
3-6-9-12-15-12-9-6-3
burpee
C2B Pull-Ups
9:42 - Burpees felt good, breathing was under control and moved smoothly throough them. The C2B were the limiter here. I had to break them up into sets of 3 and 4 on the set of 15 through out the end. The last set of 3 were singles, I just wanted to get them done and I didn't want to rest. Today wasn't exactly what I wanted but it is what it is. I had a good time, we had a few folks in the gym from out of town for the holidays and we had a good day.
A.M.
A. Squat Snatch; Build to a Max
Warm up to 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs; (F) @ 235lbs - I was so close to 235lbs. 225 felt great! Clean, smooth, and quick the catch felt great. I was stoked. I tried 235 I caught it once real clean and lost it behind me. The pulls on the other attempts felt great, the bar was moving great. I'm sure that I attempted it more than I should have but it was so close, prob 8-10 attempts. I know that its coming soon.
B. 20 Squat Snatch for Time @ 77% 1RM
6:25 - This didn't feel that great, I did it pretty quick after the max snatch and my CNS was pretty taxed I could feel it. I clipped myself in the cock on one of the reps. It took me out for a few seconds. ha. Also my right knee was feeling a bit achy after words, kinda a dull pain. My knees never got in a bad position, I think it could have just been hitting the bottom of my squat hard. I'm going to let it rest for little bit before I squat.
C. Back Squat 3 x 3; Rest 3 min
225lbs; 255lbs; 275lbs; 295lbs; 315lbs - these felt good, no knee pain. I was cautious though. My ass is still kinda sore from Wed so I kept the weight fairly light.
P.M.
50-4-0-30-20-10
Thrusters @ 45lbs
Double Unders
10:36 - This caught my shoulders on fire, I tried to focus on staying at a consistent pace and not burning out. I never put the bar down on any of the thrusters. The DUs felt pretty good here as well. After finishing I thought that I could have pushed it a bit harder though.
12-21-13
A. Split Jerk; Build to a tough Single
Warm up to 225lbs; 245lbs; 255lbs; 265lbs; 275lbs - My shoulders werent feeling sore or fatigued last night or this morning but when I started warming up SJ I could quickly tell how taxed they were from yesterday. I realized that I over taxed my CNS yesterday trying to hit 235 so many times. I missed 275 3 times then got it. I called it here.
B. Push Jerk; 5 x 5; Rest 2 min
135lbs; 155lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs - shoulders and hips were just loosing the push on the 4th and 5 reps. I was wanting to hit 225 but I'm okay with today.
C1. Weighted Pull-Ups; 2-3 x 5; Rest 10 sec
3 @ 53lbs; 2 x 3 @ 58lbs; 2 x 2 @ 63lbs - These felt pretty good
C2. AMRAP Unbroken Muscle -Ups x 5; Rest 3 min
8; 5; 6; 4; 4 - These didn't feel that great today, I lost it in my shoulders on the turnover into the dip. I got a pretty big blood blister under callous yesterday, and it split open this morning. So I used gymnastic leather grips for the weighted pull-ups and MUs. I've never used these on MUs, the turnover was not as smooth as without, It kinda caught a bit.
P.M.
3-6-9-12-15-12-9-6-3
burpee
C2B Pull-Ups
9:42 - Burpees felt good, breathing was under control and moved smoothly throough them. The C2B were the limiter here. I had to break them up into sets of 3 and 4 on the set of 15 through out the end. The last set of 3 were singles, I just wanted to get them done and I didn't want to rest. Today wasn't exactly what I wanted but it is what it is. I had a good time, we had a few folks in the gym from out of town for the holidays and we had a good day.
Wednesday, December 18, 2013
12-16-13
12-16-13
A.M.
A. Power Snatch Clusters 1.1.1 x 3; Rest 30 sec/ 2 min
175lbs; 185lbs; 195lbs; 200lbs - I had a solid warm up and jumped right in. 200 was tough I failed on the 2nd rep, just missed it forward slightly but hit the next 2. These felt good.
B. DeadLift 5,4,3,2,1; Rest 3 min
5 @ 365lbs; 4 @ 375lbs; 3 @ 385lbs; 2 @ 395lbs; 1 @ 405lbs - These felt good today. Started with a good warm up with singles up to 355lbs. I didn't push the weight today. It did get heavy but I wanted good reps and to build my confidence. These felt pretty good.
C. TnG Power Clean; 3 Reps on the Min for 10 min (starting moderate and increasing )
165lbs; 175lbs; 2 @ 185lbs; 2 @ 195lbs; 200lbs; 205lbs; 2 @ 215lbs - These felt good.
P.M.
A. Split Jerk; Build to a Max
Warm up to 185lbs; 2 @ 205lbs; 3 @ 225lbs; 2 @ 235lbs; 2 @ 245lbs; 255lbs; 265lbs; 275lbs; 290lbs (PR) - I missed 285 once but it was close and felt good, so I added 5lbs and just went for it. I missed it twice then got it. My dip and drive are feeling a lot better. Foot placement in the split takes a good warmup and conscious thought on every lift.
B. AMRAP Sets of 3 Unbroken Push Jerk in 6 min @ 185lbs
11 sets of 3 - My shoulders were getting pretty taxed by the 3rd min. I might have gone out a bit fast as well.
+
3 Rounds
30 Power Snatch @ 75lbs
15 Burpee
9:41 - Snatches were the limiter here. The first 2 sets of snatches went pretty good 15/5/10 on the first and 10/5/10/5 on the second. The 3rd set was anywhere from 3-5, I tried to minimize the rest. Burpees were steady and I felt pretty fast. I was happy with today.
12-17-13
Row 500m @ 85%
Rest 2 min
x 3
1:35.6; 1:40.0; 1:40.0 - I was planning on keeping a 1:38 - 1:40 pace for all three. I just went out too fast on the first one, I tried to slow down the second 250m but I was way off. I dialed it back for the last 2. These felt good
Airdyne 30 min @ Z1
198 Avg Watt
437 Cal
This was nice, Just listened to music and had time to think. I started about 3-4 min after my last row, got a good sweat going. I enjoyed this
+
Mobility Work
Trigger point and foam rolling. I did some light core work in the P.M.
12-18-13
A.M.
A. Squat Clean x 1 / Hang Squat Clean x 3 / Front Squat x 5 ; Rest 3 min x 6
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These got tough, grip and breathing. The squats felt okay. 215 and 225 were tough sets, I had to re hook grip for each HSC.
B. Snatch Balance; 5 x 5; Rest 2 min
2 @ 135lbs; 145lbs; 155lbs; 165lbs - These felt good, I kept the weight pretty light and tried to focus on speed and quality reps.
C. Barbell Walking Lunge; 20 Steps x 4; Rest 2 min
4 x 20 Steps @ 185lbs - These got tough on the last 3 sets. My breathing was heavy and my legs were feeling it. Every rep was clean and controlled.
P.M.
For Time
100 C2B Pull-Ups
( 10 Wall Balls on the Top of Each Min)
11:32 - This was a tough, I built it up in my head a good bit too. I was on my 99th rep when the clock hit 11min. It wasn't as bad as I thought once I got into it, but my stomach started to bubble the last 3 min or so, I'm still pretty gassy from adding in these extra carbs and I ate a lot about an hour prior to the workout. All WB were unbroken.
A.M.
A. Power Snatch Clusters 1.1.1 x 3; Rest 30 sec/ 2 min
175lbs; 185lbs; 195lbs; 200lbs - I had a solid warm up and jumped right in. 200 was tough I failed on the 2nd rep, just missed it forward slightly but hit the next 2. These felt good.
B. DeadLift 5,4,3,2,1; Rest 3 min
5 @ 365lbs; 4 @ 375lbs; 3 @ 385lbs; 2 @ 395lbs; 1 @ 405lbs - These felt good today. Started with a good warm up with singles up to 355lbs. I didn't push the weight today. It did get heavy but I wanted good reps and to build my confidence. These felt pretty good.
C. TnG Power Clean; 3 Reps on the Min for 10 min (starting moderate and increasing )
165lbs; 175lbs; 2 @ 185lbs; 2 @ 195lbs; 200lbs; 205lbs; 2 @ 215lbs - These felt good.
P.M.
A. Split Jerk; Build to a Max
Warm up to 185lbs; 2 @ 205lbs; 3 @ 225lbs; 2 @ 235lbs; 2 @ 245lbs; 255lbs; 265lbs; 275lbs; 290lbs (PR) - I missed 285 once but it was close and felt good, so I added 5lbs and just went for it. I missed it twice then got it. My dip and drive are feeling a lot better. Foot placement in the split takes a good warmup and conscious thought on every lift.
B. AMRAP Sets of 3 Unbroken Push Jerk in 6 min @ 185lbs
11 sets of 3 - My shoulders were getting pretty taxed by the 3rd min. I might have gone out a bit fast as well.
+
3 Rounds
30 Power Snatch @ 75lbs
15 Burpee
9:41 - Snatches were the limiter here. The first 2 sets of snatches went pretty good 15/5/10 on the first and 10/5/10/5 on the second. The 3rd set was anywhere from 3-5, I tried to minimize the rest. Burpees were steady and I felt pretty fast. I was happy with today.
12-17-13
Row 500m @ 85%
Rest 2 min
x 3
1:35.6; 1:40.0; 1:40.0 - I was planning on keeping a 1:38 - 1:40 pace for all three. I just went out too fast on the first one, I tried to slow down the second 250m but I was way off. I dialed it back for the last 2. These felt good
Airdyne 30 min @ Z1
198 Avg Watt
437 Cal
This was nice, Just listened to music and had time to think. I started about 3-4 min after my last row, got a good sweat going. I enjoyed this
+
Mobility Work
Trigger point and foam rolling. I did some light core work in the P.M.
12-18-13
A.M.
A. Squat Clean x 1 / Hang Squat Clean x 3 / Front Squat x 5 ; Rest 3 min x 6
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These got tough, grip and breathing. The squats felt okay. 215 and 225 were tough sets, I had to re hook grip for each HSC.
B. Snatch Balance; 5 x 5; Rest 2 min
2 @ 135lbs; 145lbs; 155lbs; 165lbs - These felt good, I kept the weight pretty light and tried to focus on speed and quality reps.
C. Barbell Walking Lunge; 20 Steps x 4; Rest 2 min
4 x 20 Steps @ 185lbs - These got tough on the last 3 sets. My breathing was heavy and my legs were feeling it. Every rep was clean and controlled.
P.M.
For Time
100 C2B Pull-Ups
( 10 Wall Balls on the Top of Each Min)
11:32 - This was a tough, I built it up in my head a good bit too. I was on my 99th rep when the clock hit 11min. It wasn't as bad as I thought once I got into it, but my stomach started to bubble the last 3 min or so, I'm still pretty gassy from adding in these extra carbs and I ate a lot about an hour prior to the workout. All WB were unbroken.
Saturday, December 14, 2013
12-13-13
12-13-13
A.M.
A. Power Snatch; Build to a max
Warm up to 155lbs; 3 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 210lbs (PR) - These started off not feeling so good. I think it was just taking me a bit longer to get feeling normal after having 2 days off. 210 felt strong though, I tried 215 but it wasn't happening. I'm stoked for the PR.
+
CrossFit Open Workout 13.1
167 reps - 17 snatches at 165. This was the best score that I have had on this workout. The 75lb snatch were 10/10/10, 135 and 165 were all singles. This felt better than it did the last times that I did it.
P.M.
A. Squat Clean; Build to a Max
Warm up to 185lbs; 2 @ 205lbs; 2 @ 215lbs; 2 @ 215lbs; 2 @ 225lbs; 245lbs; 265lbs; (F) at 275lbs - I know that its a technique issue when I get to this weight, it is pulling me slightly forward when I'm crossing my knees. I just need more tec work here I think. It is annoying because I know that I should be able to get this weight.
+
CrossFit Open Workout 13.3
259 Reps - This wasn't my best effort on this workout. But it is what it is
12-14-13
A. Split Jerk; Build to a Max
Warm Up to 185lbs; 2 @ 205lbs; 2 @ 215lbs; 2 @ 225lbs; 235lbs; 245lbs; 255lbs; 275lbs;
285lbs (PR) - I'm happy about this. I knew that I had the weight before I even got to the gym this morning, but when I started warming up my left wrist was tight and tender. I was having pain in the front rack position. I know that I caught a clean yesterday wrong but it didn't bother me last night or this morning. It just took longer to warm up than I planned. It is still a bit tender now but not bad.
B. 50 Strict HSPU for Time
4:19 - my shoulders were feeling it on this. I stuck with sets of 5 up to the 35th rep. Then 4/3/2/1/2/1/1/1.
+
10 Rounds for Time
Row 500m
15 Burpee
28:53 - This felt good, breathing was controlled and held a steady pace throughout. My quads were feeling it from the start, I'm sure it was just from the wall balls yesterday.
A.M.
A. Power Snatch; Build to a max
Warm up to 155lbs; 3 @ 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 210lbs (PR) - These started off not feeling so good. I think it was just taking me a bit longer to get feeling normal after having 2 days off. 210 felt strong though, I tried 215 but it wasn't happening. I'm stoked for the PR.
+
CrossFit Open Workout 13.1
167 reps - 17 snatches at 165. This was the best score that I have had on this workout. The 75lb snatch were 10/10/10, 135 and 165 were all singles. This felt better than it did the last times that I did it.
P.M.
A. Squat Clean; Build to a Max
Warm up to 185lbs; 2 @ 205lbs; 2 @ 215lbs; 2 @ 215lbs; 2 @ 225lbs; 245lbs; 265lbs; (F) at 275lbs - I know that its a technique issue when I get to this weight, it is pulling me slightly forward when I'm crossing my knees. I just need more tec work here I think. It is annoying because I know that I should be able to get this weight.
+
CrossFit Open Workout 13.3
259 Reps - This wasn't my best effort on this workout. But it is what it is
12-14-13
A. Split Jerk; Build to a Max
Warm Up to 185lbs; 2 @ 205lbs; 2 @ 215lbs; 2 @ 225lbs; 235lbs; 245lbs; 255lbs; 275lbs;
285lbs (PR) - I'm happy about this. I knew that I had the weight before I even got to the gym this morning, but when I started warming up my left wrist was tight and tender. I was having pain in the front rack position. I know that I caught a clean yesterday wrong but it didn't bother me last night or this morning. It just took longer to warm up than I planned. It is still a bit tender now but not bad.
B. 50 Strict HSPU for Time
4:19 - my shoulders were feeling it on this. I stuck with sets of 5 up to the 35th rep. Then 4/3/2/1/2/1/1/1.
+
10 Rounds for Time
Row 500m
15 Burpee
28:53 - This felt good, breathing was controlled and held a steady pace throughout. My quads were feeling it from the start, I'm sure it was just from the wall balls yesterday.
Tuesday, December 10, 2013
12-9-13
12-9-13
A.M.
A. Snatch Pulls; 5 x 3; Rest 3 min
135lbs; 165lbs; 185lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs - These felt pretty good today, focused on pushing knees back and pulling through the hips. 245 and 255 were slower but I kept going up to strengthen positioning.
B. Power Clean; 2,2,1,1 Rest 2 min
Warm up to 185lbs; 2 @ 205lbs; 2 @ 215lbs; 2 @ 225lbs; 2 @ 235lbs; 2 @ 245lbs (the second rep was ugly); 1 @ 255lbs; 1 @ 260lbs; 1 @ 265lbs (PR) - I was stoked to get this. I tried 270 but missed. 265 actually felt better than 260, I had to focus on not rushing it through the hips.
C. Weighted GH Raises; 4-6 x 5; Rest 2 min
5 sets of 6 unweighted. These felt better than last week but I had to use some assistance with a PVC pipe. I did tempo eccentric reps on all sets.
P.M.
A. Split Jerk Clusters 1.1.1.1.1. x 5; Rest 20 sec/ 2 min
205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs; 260lbs - These felt great today. Having one less minute rest in between sets was tougher than I thought. I was sweating my ass off. I went for 265 and missed the first one forward and threw it off the blocks. I called it after that.
+
For Time
30 Power Cleans @ 225lbs
6:43 - Tis was tough for me. I was hoping to move the weight quicker but when I started to speed up the reps the catch got ugly.
12-10-13
Row 1 min
Airdyne 1 min
Run 1 min
x 16
all Z1 pace with mobility work
Complete - This felt great, I enjoy these long Z1 aerobic sessions. Row was between 246-250m per min, 14-16 cal on AD, and a 200m run. Did mobility and core after. And I plan on taking a nap this afternoon
A.M.
A. Snatch Pulls; 5 x 3; Rest 3 min
135lbs; 165lbs; 185lbs; 205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs - These felt pretty good today, focused on pushing knees back and pulling through the hips. 245 and 255 were slower but I kept going up to strengthen positioning.
B. Power Clean; 2,2,1,1 Rest 2 min
Warm up to 185lbs; 2 @ 205lbs; 2 @ 215lbs; 2 @ 225lbs; 2 @ 235lbs; 2 @ 245lbs (the second rep was ugly); 1 @ 255lbs; 1 @ 260lbs; 1 @ 265lbs (PR) - I was stoked to get this. I tried 270 but missed. 265 actually felt better than 260, I had to focus on not rushing it through the hips.
C. Weighted GH Raises; 4-6 x 5; Rest 2 min
5 sets of 6 unweighted. These felt better than last week but I had to use some assistance with a PVC pipe. I did tempo eccentric reps on all sets.
P.M.
A. Split Jerk Clusters 1.1.1.1.1. x 5; Rest 20 sec/ 2 min
205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 255lbs; 260lbs - These felt great today. Having one less minute rest in between sets was tougher than I thought. I was sweating my ass off. I went for 265 and missed the first one forward and threw it off the blocks. I called it after that.
+
For Time
30 Power Cleans @ 225lbs
6:43 - Tis was tough for me. I was hoping to move the weight quicker but when I started to speed up the reps the catch got ugly.
12-10-13
Row 1 min
Airdyne 1 min
Run 1 min
x 16
all Z1 pace with mobility work
Complete - This felt great, I enjoy these long Z1 aerobic sessions. Row was between 246-250m per min, 14-16 cal on AD, and a 200m run. Did mobility and core after. And I plan on taking a nap this afternoon
Saturday, December 7, 2013
12-6-13
12-6-13
A.M.
A. Squat Snatch; Build to a tough Single
Warm up to 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 1 x (F) @ 225lbs;
1 @ 230lbs - PR! Finally, the pull and catch felt smooth and solid. I tried for 235 and just missed the catch, the pull felt strong.
B. 10 Singles @ 85%1RM; Rest 90 sec
Complete w 195lbs - These felt good, solid and clean.
C. Front Squat; 7,1,7,1,7,1; Rest 3:30
7 @ 225lbs; 1 @ 275lbs; 7 @ 245lbs; 1 @ 295lbs; 7 @ 265lbs; 1 @ 310lbs - Again this felt good today, I got heavier than I expected. 310 might have been a PR, It was heavy and I struggled coming up. I feel like my knees and hips drove evenly without any major shifts. I know that I didn't get ass to ankle so I don't feel like I should count it as a true PR. But I was still stoked. It feels like adding mor carbs to my diet is helping, I wasn't drained or dragging after this. I am pretty gassy though.
+
For Time
30 Squat Cleans @ 95lbs
600m Row
30 Squat Snatch @ 95lbs
9:26 - This was tougher than I thought, my quads were blown up. I was only getting doubles on the snatches with more rest than I wanted between reps.
12-7-13
A. Split Jerk; 1,1,1,1,1,1; Rest 3 min
Warm up to 215lbs; 2 @ 225lbs; 235lbs; 245lbs; 255lbs; 265lbs - My shoulders were feeling it this morning, I felt loose but my muscles were just fatigued. 265 didn't feel great so I decided to call it here.
B. Weighted Chin-Up Clusters 1.1.1.1.1 x 5; Rest 20 sec/ 3 min
35lbs; 40lbs; 45lbs; 53lbs; 58lbs; 63lbs; 68lbs; 73lbs - These felt good today better than they did the last time I did them. 73 there was a bit of a kip.
C1. Weighted Ring Dips; 4-5 x 5; Rest 2 min
5 @ 53lbs; 5 @ 58lbs; 5 @ 63lbs; 5 @ 68lbs; 5 @ 73lbs - These felt good
C2. Bent Over Single Arm DB Rows; 4-6 x 5; Rest 2 min
6 @ 70lbs; 2 x 6 @ 80lbs; 2 x 6 @ 88lbs - I had to use KB for these, 6 per arm for all sets. Controlled reps for all sets I could have gone up in weight but thats all we had.
P.M.
For Time
30 C2B Pull-Ups
50 Burpee
30 C2B Pull-Ups
6:27 - This felt pretty good. The first set of C2B were unbroken, the burpee were steady and pretty fast and smooth, breathing was controlled. The second set of C2B were pretty broken sets of 4-6.
A.M.
A. Squat Snatch; Build to a tough Single
Warm up to 165lbs; 2 @ 175lbs; 185lbs; 195lbs; 205lbs; 215lbs; 1 x (F) @ 225lbs;
1 @ 230lbs - PR! Finally, the pull and catch felt smooth and solid. I tried for 235 and just missed the catch, the pull felt strong.
B. 10 Singles @ 85%1RM; Rest 90 sec
Complete w 195lbs - These felt good, solid and clean.
C. Front Squat; 7,1,7,1,7,1; Rest 3:30
7 @ 225lbs; 1 @ 275lbs; 7 @ 245lbs; 1 @ 295lbs; 7 @ 265lbs; 1 @ 310lbs - Again this felt good today, I got heavier than I expected. 310 might have been a PR, It was heavy and I struggled coming up. I feel like my knees and hips drove evenly without any major shifts. I know that I didn't get ass to ankle so I don't feel like I should count it as a true PR. But I was still stoked. It feels like adding mor carbs to my diet is helping, I wasn't drained or dragging after this. I am pretty gassy though.
+
For Time
30 Squat Cleans @ 95lbs
600m Row
30 Squat Snatch @ 95lbs
9:26 - This was tougher than I thought, my quads were blown up. I was only getting doubles on the snatches with more rest than I wanted between reps.
12-7-13
A. Split Jerk; 1,1,1,1,1,1; Rest 3 min
Warm up to 215lbs; 2 @ 225lbs; 235lbs; 245lbs; 255lbs; 265lbs - My shoulders were feeling it this morning, I felt loose but my muscles were just fatigued. 265 didn't feel great so I decided to call it here.
B. Weighted Chin-Up Clusters 1.1.1.1.1 x 5; Rest 20 sec/ 3 min
35lbs; 40lbs; 45lbs; 53lbs; 58lbs; 63lbs; 68lbs; 73lbs - These felt good today better than they did the last time I did them. 73 there was a bit of a kip.
C1. Weighted Ring Dips; 4-5 x 5; Rest 2 min
5 @ 53lbs; 5 @ 58lbs; 5 @ 63lbs; 5 @ 68lbs; 5 @ 73lbs - These felt good
C2. Bent Over Single Arm DB Rows; 4-6 x 5; Rest 2 min
6 @ 70lbs; 2 x 6 @ 80lbs; 2 x 6 @ 88lbs - I had to use KB for these, 6 per arm for all sets. Controlled reps for all sets I could have gone up in weight but thats all we had.
P.M.
For Time
30 C2B Pull-Ups
50 Burpee
30 C2B Pull-Ups
6:27 - This felt pretty good. The first set of C2B were unbroken, the burpee were steady and pretty fast and smooth, breathing was controlled. The second set of C2B were pretty broken sets of 4-6.
Wednesday, December 4, 2013
12-2-13
12-2-13
A.M.
A. Snatch Pulls; 5 x 5; Rest 3 min
185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These felt good and fast, I held positioning through out each rep.
B. Power Snatch; 2,2,1,1; Rest 2 min
Warm up to 155lbs; 2 @ 165lbs; 2 @ 175lbs; 2 @ 180lbs; 2 @ 185lbs; 2 @ 190lbs; 1 @ 195lbs;
1 @ 200lbs; 1 @ 205lbs; I hit 210 but i just barely crossed parallel. These felt strong today, It was nice to come back from a holiday rest and get back into the groove.
C. Weighted GH Raises; 4-6 x 5; Rest 2 min
6 x 5 unweighted. I haven't done these in the past like I know that I should have, and this is a weak movement for me. I used a PVC pipe for stabilization and did a 2-3 sec tempo on the eccentric.
P.M.
A. Split Jerk Clusters 1.1.1.1.1 x 3; Rest 20 sec/ 3 min
205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 250lbs; 255lbs - These felt pretty good- I still need to consciously focus on my foot work on each rep. If I don't my stance comes in too narrow and I get wobbly up top. The blocks that I had to use today were a bit too high so if I dipped too much the bumpers would touch.
+
5 Rounds for Time
10 Deadlift @ 315lbs
15 Power Snatch @ 95lbs
20 Burpees
--Rest mandatory 90 sec bw Rounds--
27:13 - Im not very happy with this time. Man this kicked my ass for some reason. The DL felt good but the snatches next were bad, I was having trouble stringing them together. The burpees were pretty slow as well but consistent. I got into my head quick on this one and started to loose my drive and feel sorry for myself. Today felt great leading up to this workout, this was just tough. Within a few min after completing this I started to feel great, I needed to get my ass handed to me today after this holiday - and I did. My splits were 3:18; 3:34; 4:10; 4:58; 5:13.
12-3-13
Row 1 min
Airdyne 1 min
Run 1 min
x 15
all @ Z1pace w mobility work
I enjoyed this it was nice to get some good aerobic work in and just zone out think and listen to music. The row and AD I was averaging 15-17 cal and I ran 200m. I coculd have easily kept going. Did some mobility work, trigger point, some core and took a nap in the afternoon. I'm really not as sore as I thought that I might be after yesterday.
12-4-13
A.M.
A. Squat Snatch; 5 Singles @ 85%1RM; Rest 90 sec
5 % 195lbs - Took my time this morning warming up, these felt good.
B. Squat Clean; Build to a Max
Warm up to 225lbs; 1 @ 246lbs; 1 @ 265lbs; (F) @ 275 x 5 - I was so close to getting this, I caugth it twice, the first time I stalled out above parallel for 5 sec or so. Tyler Smith one of my good buddies and the prez of the MS weightlifting club was here to watch me. We videoed several attempts. with this weight the bar was pulling me slightly forward when I was crossing my knees. I pulled the bar almost to my throat at extension but the bar was still slightly forward on the catch. Tyler wants to work with me more on my technique.
C. Front Squat; 3,2,1,3,2,1,3,2,1; Rest 3:30
2 x 3 @ 225lbs; 2 x 3 @ 245lbs; 3 @ 255lbs; 2 @ 265lbs; 1 @ 275lbs; 3 @ 265lbs; 2 @ 275lbs;
1 @ 285lbs; 3 @ 275lbs; 2 @ 285lbs; 1 @ 295lbs - These felt great today, I kept the weight on the moderate side but form was solid.
P.M.
A. Muscle Ups; 2-4 on the min for 15 min
Complete w 4 Unbroken MUs - felt solid
+
7 Sets for Max Reps
1 min Thruster @ 95lbs
rest 20 sec
1 min C2B Pull-Up
rest 1:40
Thruster: 21,18,18,19.16,16,15
C2B: 22,20,17,14,16, 12, 12
Total 236 reps
This was tough, my shoulders were feeling it. I ripped my right palm on the 6th set of c2b in 2 places. I was sweating so bad my hands just kept slipping, This was a good way to end the day.
A.M.
A. Snatch Pulls; 5 x 5; Rest 3 min
185lbs; 195lbs; 205lbs; 215lbs; 225lbs - These felt good and fast, I held positioning through out each rep.
B. Power Snatch; 2,2,1,1; Rest 2 min
Warm up to 155lbs; 2 @ 165lbs; 2 @ 175lbs; 2 @ 180lbs; 2 @ 185lbs; 2 @ 190lbs; 1 @ 195lbs;
1 @ 200lbs; 1 @ 205lbs; I hit 210 but i just barely crossed parallel. These felt strong today, It was nice to come back from a holiday rest and get back into the groove.
C. Weighted GH Raises; 4-6 x 5; Rest 2 min
6 x 5 unweighted. I haven't done these in the past like I know that I should have, and this is a weak movement for me. I used a PVC pipe for stabilization and did a 2-3 sec tempo on the eccentric.
P.M.
A. Split Jerk Clusters 1.1.1.1.1 x 3; Rest 20 sec/ 3 min
205lbs; 215lbs; 225lbs; 235lbs; 245lbs; 250lbs; 255lbs - These felt pretty good- I still need to consciously focus on my foot work on each rep. If I don't my stance comes in too narrow and I get wobbly up top. The blocks that I had to use today were a bit too high so if I dipped too much the bumpers would touch.
+
5 Rounds for Time
10 Deadlift @ 315lbs
15 Power Snatch @ 95lbs
20 Burpees
--Rest mandatory 90 sec bw Rounds--
27:13 - Im not very happy with this time. Man this kicked my ass for some reason. The DL felt good but the snatches next were bad, I was having trouble stringing them together. The burpees were pretty slow as well but consistent. I got into my head quick on this one and started to loose my drive and feel sorry for myself. Today felt great leading up to this workout, this was just tough. Within a few min after completing this I started to feel great, I needed to get my ass handed to me today after this holiday - and I did. My splits were 3:18; 3:34; 4:10; 4:58; 5:13.
12-3-13
Row 1 min
Airdyne 1 min
Run 1 min
x 15
all @ Z1pace w mobility work
I enjoyed this it was nice to get some good aerobic work in and just zone out think and listen to music. The row and AD I was averaging 15-17 cal and I ran 200m. I coculd have easily kept going. Did some mobility work, trigger point, some core and took a nap in the afternoon. I'm really not as sore as I thought that I might be after yesterday.
12-4-13
A.M.
A. Squat Snatch; 5 Singles @ 85%1RM; Rest 90 sec
5 % 195lbs - Took my time this morning warming up, these felt good.
B. Squat Clean; Build to a Max
Warm up to 225lbs; 1 @ 246lbs; 1 @ 265lbs; (F) @ 275 x 5 - I was so close to getting this, I caugth it twice, the first time I stalled out above parallel for 5 sec or so. Tyler Smith one of my good buddies and the prez of the MS weightlifting club was here to watch me. We videoed several attempts. with this weight the bar was pulling me slightly forward when I was crossing my knees. I pulled the bar almost to my throat at extension but the bar was still slightly forward on the catch. Tyler wants to work with me more on my technique.
C. Front Squat; 3,2,1,3,2,1,3,2,1; Rest 3:30
2 x 3 @ 225lbs; 2 x 3 @ 245lbs; 3 @ 255lbs; 2 @ 265lbs; 1 @ 275lbs; 3 @ 265lbs; 2 @ 275lbs;
1 @ 285lbs; 3 @ 275lbs; 2 @ 285lbs; 1 @ 295lbs - These felt great today, I kept the weight on the moderate side but form was solid.
P.M.
A. Muscle Ups; 2-4 on the min for 15 min
Complete w 4 Unbroken MUs - felt solid
+
7 Sets for Max Reps
1 min Thruster @ 95lbs
rest 20 sec
1 min C2B Pull-Up
rest 1:40
Thruster: 21,18,18,19.16,16,15
C2B: 22,20,17,14,16, 12, 12
Total 236 reps
This was tough, my shoulders were feeling it. I ripped my right palm on the 6th set of c2b in 2 places. I was sweating so bad my hands just kept slipping, This was a good way to end the day.
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