Thursday December 27, 2012

A. Push Press @ 11x1, 4-5 reps x 3 sets, rest 3 minutes between sets.

     - 165#, 175#, 185#

B. Power Clean @ 155 lbs, complete 5 reps every minute,rest remaining time. Complete this for 7 minutes.

C. For Time of the following movements:

15-12-9 of the following:

Power Snatch @ 95 lbs

Lateral Burpees

     - Time: 4:13. Shit this was tough. Snatches were unbroken but took brief recovery periods after burpees. This one crushed me a little bit.

Wednesday December 26, 2012

 15 Minutes of Skill Work on light Snatch.

     - Worked up to 3 reps @ 115#

+

5 rounds for time of the following:

12 thrusters @ 65 lbs

12 step down box jumps @ 24 inches

     - Time: 5:35. This one was much tougher than it sounded.

+

Rest 10 minutes

+

For Time of the following movements:

Row 1000 meters

50 kettlebell swings

50 Burpees

     - Time: 9:02

     - Rowed at about a 1:52 pace, got the swings unbroken. Did the burpees without stopping but cycle time was pretty slow.

Monday December 24, 2012

Had a good time in the gym today. Body is feeling good and rested.

A. Snatch off blocks mid thigh cluster, 2.2.2 x 3 sets, rest 3 minutes between 

sets.
Start at 115 lbs.
     - First set 115, 2nd = 125,3rd = 135

     - Took me a while to get used to pulling off of blocks. I actually managed 

to bang my knee on one attempt while lowering the bar. Jammed my thumb on another when the bar rebounded off the blocks, Lol!

B. Power Clean off blocks mid thigh cluster, 2.2.2 x 3 sets, rest 3 minutes between sets.
Start at 155 lbs.

     - First set @ 155#, 2nd @ 185#, 3rd @ 205#

C. 5 sets of the following:
7 Power Cleans @ 135 @ touch n go reps
7 Burpees
12 pull ups
Rest 5 minutes between sets.

     - I hit these as hard and fast as I could. Times ranged from :44 to :47. I  was muscle cleaning my reps and I think I got sloppy on a few not getting my elbows through. This is something I struggle with. I've never had reps taken away in 

competitions but I know I have come close.

After party...

Work up to a one rep max snatch

75, 95, 115, 135, 165, 175, 190 f x 4

     - I had a couple of real solid attempts at 190 and a couple that were crap. On the ones that were good, I got under the bar just fine but I received it 

slightly over my toes and lost it forward. At this weight, I really need to 

receive the bar perfectly to be able to recover. I'm close. I just need to finish that 3rd pull more aggressively I think.

Saturday December 22nd, 2012

15-12-9-6-3 of the following:Overhead Squats @ 75 lbsChest to bar pull upsRest 7 minutes

3:52 this one got very tough. I did pretty well on the OHS's. Got the first rd. unbroken on the CTB's but after that not so much!

15-12-9-6-3 of the following:Airdyne calsWall BallsRest 7 minutes

4:59 This was not so bad. I did use a 30# medball on the WB's but I still didn't have too much trouble.

15-12-9-6-3 of the following:Power Clean @ 155 lbsLateral Burpees

6:17 This suuucckked!! I really did not even want to do this after doing the first 2. I knew I was in trouble in the first round and this became a battle just to get through. I think this would have been much different if I was not already smoked from the first 2 WODs.

Friday December 21st, 2012

8 Minute AMRAP of the following:
100 meter sprint
8 Kettlbell swings @ 2 pood
6 Burpees

- score was 7 complete rounds. Last time got 7 rounds + 100m run. However last time I did this outside and this time had to run in and out of the gym by taking the stairs. Probably traveled an extra 20m or so each round. I think I did all right on this workout.

Rowing x 20 minutes @ zone 1 work
- held a 2:00 pace throughout.

Wednesday December 19th, 2012

A. Power Snatch Cluster, 1.1.1.1.1 x 5 sets, rest 3 minutes. Start @ 115 lbs.


B. Close Grip Bench Press @ 30x0, 3-4 reps x 5 sets, rest 3 minutes.

- worked up to 205
C. Airdyne x 20 minutes @ Zone 1 Work

Tuesday December 18th, 2012

Today's WOD was one that I supposedly did before. However; I don't remember doing it and can't find a trace of it in my training logs!!

5 Rounds for time
     - 1,000M Row
     - 15 Thrusters @ 75#
     - 15 Burpees
     - 15 Pull-Ups

Time was 32:50, 7 seconds slower than last time supposedly. I actually feel like I did Ok on this one. If I had to guess what screwed me it was the pull-ups. Thrusters were unbroken at a good stead pace. Burpees were slow but steady. On the pull-ups, I had to break my sets the last 3 rounds. Don't know why I all of a sudden suck at pull-ups but it's starting to piss me off. I did all kipping pull-ups but still not butterfly kip. Still trying to be careful with the shoulder.

Saturday December 15th, 2012

21-15-9 of the following @ 90% of:

Burpees

Row cals

+

     - Time 4:59

rest 3 minutes

+

21-15-9 of the following @ 90% of:

Push Press @ 95 lbs

Row cals

+

     - Time 4:23

rest 3 minutes

+

21-15-9 of the following @ 90% of:

Toes to bar

Row Cals

+

     - Time 5:37

rest 3 minutes

21-15-9 of the following @ 90% of:

kettlebell swings @ 55 lbs

Row cals

     - Time 4:03

I did well on all of these except the Toes to Bar. Had to break these up and was doing singles by the end. I have struggled with this movement recently.

Friday December 14th, 2012

Even today I'm still getting bitch slapped by yesterday's workout. I'm feeling the lactic acid buildup in a big way. This week's programming had a rest day following the workout I did yesterday but unfortunately, my work travel schedule ruined that plan!

A. Split Jerk Cluster @ 215# 1.1.1.1 x 4 sets
     - Didn't do great with these today. I missed one rep in my first cluster. Had to press out on a few others.

B. Hang Power Clean @ 185#, 5 reps every :90 x 6 sets
     - These were OK. Didn't miss any reps but these were a challenge

C1. Front Squat @ 235#, 1 rep x 5 sets, Rest 1:00
     - These were much harder than they should have been. My legs are shot from yesterday!
C2. CTB Pull-Up Cluster, 5.5 x 5 sets, Rest 1:00
   

Thursday December 13th, 2012

Just getting back after 2 days of planes, trains and automobiles + sitting in meetings for hours on end. Always  tough to jump back into intense workouts after being immobile like this for several days. Not trying to make excuses but I have noticed that I rarely perform well after business travel. Not to mention the fact that I got only about 5 hours sleep last night!

Today's workout:
20 Minute AMRAP of
     - 20 Thrusters @ 105#
     - 20 Burpees
     - 20 Pull-Ups

I managed 5 Rounds (although, I can't swear to that it might have been only 4!!)

So, I could tell right from the start that this one was not going to go well. Don't get me wrong, I knew this would suck but I thought that I could manage the suck by breaking up the work into manageable sets and maintaining a slow but steady pace.

Unfortunately, my pace was anything but steady. The thrusters became sets of 5 with :15-:30 rest in between  by about Round 3. The burpees were very slow throughout. The pull-ups probably crushed me the least but I was also breaking those into sets of 5 by Round 3.

This was a mental battle throughout. Very early on, I experienced that little voice in my head that said "you should just quit...nobody will know" after about 5 minutes. I had to constantly tell this voice to shut the fuck up until the last seconds ticked off to 20 minutes!

This was obviously a good workout for me because it tested my mental toughness and exposed some weaknesses. I'll take it for what it was and get back on the horse tomorrow.

Monday December 10th, 2012

8 Minutes of the following:

row 400 meters

10 burpees

rest 4 minutes

8 Minutes of the following:

run 400 meters

10 toes to bar

rest 4 minutes

8 Minutes of the following:

airdyne 20 cals

10 hand release push ups

rest 4 minutes

8 minutes of the following:

35 double unders

10 ghd sit ups

This was a good workout. I felt pretty spent afterwards but pretty good overall. I moved pretty well through this one. Struggled with Double Unders again but not as bad as I did this past weekend.

Sunday December 9th, 2012

1. Snatch Cluster, 1.1.1.1.1 @ 150 lbs x 3 sets, rest 4 minutes between sets.

My snatch technique was off just a bit today. I was letting the bar get out from me and hopping forward as a result. I did miss a few attempts and this was frustrating. Still nowhere near as consistent as I need to be on this lift.

- I did some attempts at a 1RM after this first part of the workout. I hit 185 last week and felt pretty good doing it so I thought that I might have 190 or even 195 in me today. I took 3 shots at 190 and my first attempt was actually my best. I was so close....so close! I got under weight no problem and received the barbell pretty well. I just wasn't able to stabilize it properly during the recovery. I think I rushed it. No PR today!

       

       B1. High Bar Back Squat @ 42x1 @ 40 lbs of chains, 2 reps x 10 sets, rest 1 minute.

          - Did these at 205# (plus chains) and tried to keep the tempo real slow as it was supposed to be.       

       B2.  Muscle Ups 3 unbroken reps x 10 sets, rest 1 minute.

          - I've been having a little trouble with Muscle-Ups lately due to some pain in my right shoulder. I'm happy to say that today I DESTROYED the Muscle-Ups in my workout. These felt smooth and easy. Very happy that I'm turning the corner.

       C. Airdyne of the following:

            5 Minutes @ Zone 1 Work

            +

            10 Sets of the following:

            30 seconds @ 90%

            30 seconds @ 50%

            +

            5 Minutes @ Zone 1 Work

Saturday December 8th, 2012

5 Rounds of the following:
15 cal Airdyne
15 deadlifts @ 95 lbs
15 db push press @ 30 lbs

     - Did pretty well on this one. Time was 7:52
+
Rest 7 minutes
+
5 rounds of the following:
Run 100 meters
10 wall balls
10 Burpees

     - 7:28
+
Rest 7 minutes

For time of the following:
100 double unders
30 swings @ 53 lbs
100 double unders 
20 swings @ 53 lbs
100 double unders
10 swings @ 53 lbs

     - KB Swings and Double-Unders!! 2 of my strengths. Can't wait to crush this one.....Not!!

     - Holy shit, this was terrible! My double unders were pathetic today. The second and 3rd rounds of D/U's were pretty much sets of 10 for the most part. I guess my grip was fried from the KB Swings but man...I have only had a couple of other occasions where I sucked this bad on Double Unders and they were both during competitions.

Friday December 7th, 2012

A. Power Clean Cluster touch n go reps, 2.2.2 x 3 sets, rest 3 minutes.
Start @ 165 lbs.

     - 165, 185, 205

B. 5 Minutes of the following, every time you complete 3 repetitions, take 20 seconds break. Try to make these touch n go.Power Clean and Jerk @ 155 lbs

     - No idea how many rounds of these I did. Probably about 6. Did all push-jerks.
C1. Front Squat @ 30x1, 5-6 reps x 3 sets, rest 1 minute. Use 70% to 80%, rest 1:30.

     - 185, 195, 195. I struggled with these today for some reason.
C2. Chest to Bar Cluster, 3.3.3.3.3 x 3 sets, rest 1:30. 

Wednesday December 5th, 2012

A. 15-12-9 of...
     Power Clean @ 115#
     Lateral Burpees

     - Time was 2:56.

B. 20 Minutes Recovery - Airdyne

Also did 5 rounds - not for time of
     - 10 GHD Sit-Ups
     - 10 Back Extensions
     - 30 Double Unders

Tuesday December 4th, 2012

4 minutes of the following:
Airdyne x 10 calories
Burpees x 5
Rest 4 minutes.

4 minutes of the following:
Wall balls x 10 reps
Run 100 meters
Rest 4 minutes.

4 minutes of the following:
10 step down box jumps
Row 150 meters: long and hard strokes.
Rest 4 minutes

4 minutes of the following:
10 kb cleans @ 44 lbs
30 double unders

Rest 6 minutes and then repeat.

I moved pretty consistently throughout this workout and felt good today.

Monday December 3rd, 2012

A. Hang Squat Snatch Cluster @ 135#, 2.2.2 x 3 sets
     - I didn't do so great on these to be honest. I walked into the gym today feeling especially tired and lethargic and it just took a while to shake off the cobwebs. This is one of the downsides to training at 6AM every day. I had a few misses and just wasn't really dialed in.

* OK, I went off the grid a little bit here and did some stuff that was not on today's program. I've been hearing a lot about some big Snatch PR's from other members in the gym and it's been eating me up all weekend. So I was determined to take a shot at my goal weight of 185#. After missing my first 2 attempts I nailed my 3rd one. Still not satisfied with where I am but I have to celebrate this little victory since I set a goal approximately 2 years ago to Snatch 185!

B1. Back Squat @ 255#, 20x1 3 reps x 3 sets
     - I kind of struggled through these a bit.
B2. Weighted Pull-Up Cluster, 1.1.1.1.1 x 3 sets
     - Worked with a 50# weight vest. These weren't too hard. Could have gone heavier.

C. Row Sprint Intervals: 30 sets of :10 @ 1:35 pace/:10 @ 2:05 pace
     - After a while, I struggled to maintain a 1:35 pace but I typically rowed a little faster than a 2:05 pace so, in the end I was about where I should have been....held an overall 1:49.3 pace for 10:00

Saturday December 1st, 2012

8:00 of....
     Row 250M
     10 Burpees over rower

     Completed about 5 rounds of this and felt really good. Felt like I could have done burpees all day. For some reason I find lateral burpees way easier than standard burpees.

8:00 of...
     Run 200M
     10 Kb Cleans @ 45# (5/hand)

     Again, I felt really good on this and moved at a good pace. Can't remember how many rounds I got. 6 maybe?

8:00 of...
    15 Cal Airdyne
     10 Step Down Box Jumps @ 24"