Wednesday, January 30, 2013

Wednesday January 30, 2013


3 Rounds of the following:
15 Toes to Bar
15 Step Down Box Jumps @ 30 inches
15 Thrusters @ 95 lbs

     - Time: 8:06
     - Toes to Bars were my weak link here. Did 10 and 5 the first round which was fine. Then I really struggled in the 2nd round and ended up doing a bunch of singles. Got my shit together in the last round and broke them up a lot less. I crushed the Thrusters and did not slow down one bit in any of the 3 rounds. I'm amazed how much better I've gotten at these.

+
rest 10 minutes
+
7 Minutes of the following:
AMRAP Double Unders
     - Score 423
     - My strategy was to do 40 doubles followed by :20 rest throughout the 7:00. This worked pretty good but I could have pushed harder and probably broken 500 reps.
+
rest 10 minutes
+
3 Rounds of the following:
15 hang power snatch @ 75 lbs
15 bar facing burps
30 air squats
     - TIme: 9:34
     - I was a little bit afraid of this one to be honest. I actually did OK with it though. The hang snatches were pretty easy, the burpees sucked and the air squats were pure recovery.

Tuesday January 29, 2013


A. Front Squat @ 50% plus 40 lbs of chains, 2 reps x 10 sets, rest 30 seconds.
     - Used 135# and 80# of chains
B1. Deadlift @ 11x1, 1 tough rep, x 5 sets, rest 1 minute(Suggestion 365 lbs or more, depending on how your feeling)
     - Used 375#.
B2. Handstand Push Up, (AMRAP -1), go to one below your failure x 5 sets, rest 1 minute.
     - First set 7 reps. All others 5 reps
C1. Overhead Walking Lunges x 5/each side x 3 sets, rest 1:30.
     - USed 135#
C2. Back Extensions @ 30x0, 12-15 reps x 3 sets, rest 1:30.

Monday January 28, 2013


A. Snatch, work to a heavy single off blocks, make boxes slightly below knee height.
     - Worked up to 175#. Had a couple of bad misses and really struggled using the blocks. 

B. Power Clean Cluster, 1 tough rep, every 30 seconds x 10 minutes.
     - Worked up to 225# for my last 5 reps. Felt pretty solid on these today

C. 3 sets of the following @ 90% of:
        10 Airdyne Calories
        10 No Jump Burpees
        Rest 5 minutes between sets.
        +
3 sets of the following @ 90% of:
        100 Meters Rowing
        10 No Jump Burpees
        Rest 5 minutes between sets.

Sunday, January 27, 2013

Saturday January 26, 2013

A. AMRAP 10:00 of...
     - 10 Squat Snatches @ 95#, 10 CTB Pull-Ups
     - Score was 5 rounds + 5 snatches
     - I did OK on the snatches. First round was all touch and go. After that, dropped pretty much every rep but got right back on the bad with minimal rest. CTB's were lousy today and held me back throughout the workout.

B. For time of the following...
     - 50 Step-Down Box Jumps
     - 25 Burpees
     - 50 Swings @ 24kg
     - 25 Burpees
     - 50 Wall-Balls
     - 25 Burpees
     - 50 Double Unders
     - 25 Burpees

     - Time was 14:55. I feel like I moved really well through this workout and never really fell off my pace except for maybe the Wall-Balls (those were tough!).

Friday January 25th, 2013

A. Split Jerk: 7 sets of 1
     - Attempts were 225, 235, 245, 255, 260, 265(f), 265, 270(f)
     - Had trouble getting my head through on my 2 misses as I did not drive myself down far enough or quick enough under the barbell.

B. Snatch Pull @ 110% of best Snatch. 1 rep EMOM for 10 minutes
     - Weight used was 205#
C. Snatch Cluster @ 60%, 1.1.1 x 5 sets
     - 115# used for all sets
D. Front Squat @50% w/ 40# chains, 2-3 reps
     - Used 155# + chains

Wednesday, January 23, 2013

Wednesday January 22,2013

A. Snatch balance practice
- worked heavy singles and worked up to 195#

B. Snatch
- technique was horrible today. Didn't push the weights too much because I was not feeling solid at all on my form. Worked up to 155 while trying to get things dialed in.

C. Clean and jerk practice
- worked up to 225#

D. 10:00 of rowing. :30 at 90%, :30 at :50
- sprints were at under 1:40, recovery was at about 2:10 pace

Monday January 21,2013

10:00 of rowing at light pace.
-rowed just under 5000M

Sunday January 20,2013

Mary: 20:00 AMRAP of...
5 HSPU'S
10 pistols
15 pull-ups

Score was 9 rounds + 5 HSPU'S

Saturday January 19, 2013

A. High bar back squat @40# chains @165#, 5 sets of 2 @20x0, rest 1 minute

B. 10 minutes handstand skill work

C. Row 1,000 M, 150 cal Airdyne, row 500M, 75 cal Airdyne.
Time:17:59

Friday, January 18, 2013

Friday January 18, 2013


Pretty sore from Wednesday's workout but it's a good sore. Joints feel great. Muscles needed a little extra warmup and a lot of foam rolling this morning!!

A. Strict Press @ 11x1, 2-3 reps x 4 sets, rest 3 min.
     - Have not done strict presses in AGES! Did not know how these would go. 
     - I worked up to 2 reps @ 145#. I am probably right about where I was the last time I did these. This movement is no doubt a huge weakness for me and I am at least 20# away from a respectable 1RM !!

B. Snatch, on the minute, x 1 rep x 10 minutes, start @ 145 lbs
     - I worked up to 180# with quite a few misses and a bit of "extra rest" in between. My pull is solid. I am just so soft in the receiving position that I can't recover. I think I'm focusing so much on the 2nd pull that I'm not aggressive enough in swinging under the bar and activating my shoulders. I need to work Snatch Balances every week!

C. 5 sets @ 97% of:
20 seconds of thrusters @ 75/45
20 seconds repetitive box jumps @ 24 inches
20 seconds burpees
rest 5 minutes
     - These weren't bad. I moved very well through the first 2 movements each round and got 11-12 reps on each. The burpees were rough and I only got 8 reps each round.

Wednesday, January 16, 2013

Wednesday January 16, 2013

I think that the daily grind of training is taking its toll on me. It's not so much physically because I actually feel pretty good. No current complaints with my back, shoulder, knee or any other major joint. It's more the mental aspect.

Lately, I've just felt like I'm in a rut where I'm always tired and feel like I can't get enough sleep during the week, I'm stressed at work and I'm just kind of bored with the monotony of going to the gym and doing the same thing week in and week out. As a result of all this, sometimes I don't approach my training with the right mindset. One thing I can say about myself is that I'm consistent. I cannot say the last time I trained less than 5 days in a given week. However; the price I pay for never taking a break is that I get burned out like the way I'm describing. I need to figure a way to back off just enough so that I can get my head back in the game!

A. Light Snatch Work
     - Did a few sets of muscle snatches, working up to 3 reps @ 115
     - Finished with 3 sets of Snatch grip D/L working up to 185


B. 3 sets @ 90% of:
15 pull ups
15 push press @ 115 lbs
15 lateral burpees
     - I feared that this would be a brutal WOD. It was. My first set was decent. Then I found myself breaking up the Push Presses and even dropping the barbell several times in rounds 2 and 3. Very disappointed in how this went. I am really terrible at Push Presses and need lots of work here. Honestly, I was even sloppy on some of my reps and probably did not lock out fully.
     - Time: 6:49

50-40-30-20-10 of:
airdyne cals
double unders 
wall balls
     - This one sounded long but other than that did not sound so bad. However; I was still pretty torn up from the first WOD. I pictured myself getting through the WB's unbroken but it was really not even close. My form was all over the place. I threw a couple airballs, caught the ball awkwardly several times and smacked myself in the face like a George Foreman left hook! I rode the airdyne at a pretty lazy pace in hopes of not dying on the Wall balls but they were still real tough. Only got through the last 2 rounds unbroken. Double Unders were easy though.
     - Time: 21:17

Tuesday January 15, 2013


A. Front Squat @ 85%, 1 rep x 5 sets, rest 1 min.
     - All sets at 225#
B1. Deadlift @ 30x0 @ 345 lbs, 1.1 x 5 sets, rest 1 min.
     - Some ugly reps but just glad to be able to do these with a healthy back.
B2. Handstand Push Up, 5-7 reps x 5 sets, rest 1 min.
     - First set 7 reps. All others between 5 and 6. My shoulders are feeling great!! Better than they have in a while. Still suck at HSPU's though and need lots more work.
C1. Overhead Walking Lunges @ 11x1, 8/each leg x 3 sets, rest 1:30
     - All sets at 115#. Bumped the weight up a bit from last week. These didn't get miserable until the last few steps. Felt so damn good to drop the barbell.
C2. GHD Raises Drop Set @ 30x0, 5.5 x 3 sets, rest 1:30.
     - Drop sets with 20# and 10# Dumbbell. Obviously very light weight but I am still just not very efficient at this movement.

Monday January 14, 2013


A. Squat Snatch, 1.1.1.1 x 3 sets, rest 3 min.
     - 135, 155, 165 (f on 4th rep)
     - Form was a little inconsistent today
B. Power Clean, 1.1.1.1 x 3 sets, rest 3 min.
     - 205, 215, 225 (f on 3rd rep)
     - Used split clean for 225# and my technique was a little sketchy.
C. 3 Sets of the following @ 90%:
Airdyne x 40 seconds, rest 4 minutes.
D. 3 Sets of the following @ 90%:
20 Second Prowler Push
10 Burpees
*Rest 4 minutes*

Monday, January 14, 2013

Saturday January 12th, 2013

A. High Bar Back Squat @ 175 lbs plus 40 lbs of chains, 6 sets of 3 reps @ 20x1, rest 1 minute.
     - These felt pretty solid today
B. 15 Minutes Handstand Skill Work
C. 10 Rounds for time of the following:
10 Toes to Bar
2 Power Snatch @ 145 lbs
- Time was 11:16. TTB's were terrible and took forever. Feel like I've regressed on this movement lately. Power snatches went fine. I split snatched and dropped each rep and felt pretty comfortable throughout.

Friday January 11, 2013

Went off the reservation today and did my own thing...

3 Rounds
     - 1,000M Row
     - 20 Push-Ups
     - 20 KB Swings
     - 20 Box Jumps
     * Rest 3:00 between rounds

Time was about 5:40 per round


Friday, January 11, 2013

Wednesday January 9th, 2013


A. 15 Minutes of Skill Work w/ Light Snatch
     - Worked up to 3 reps @ 115#

B. 3 sets of the following @ 90% of:
20 KB Snatch @ 44 lbs(10 each arm)
15 burpees
15 step down box jumps @ 24 inches
     - Time: 6:00 flat. Felt like I moved pretty good through this one.

rest 10 minutes

C. 3 sets of the following @ 90% of:
15 Pull Ups
15 GHD Sit Ups
Row 300 meters
     - Time: 8:17. I had to practically walk across the whole gym to get to the GHD's so that cost some time! Pull-ups were all unbroken.

Tuesday, January 8, 2013

Tuesday January 8th, 2013


A. Front Squat @ 75%, 2 reps x 5 sets, rest 1 minute.
     - All sets @ 200#
B1. Deadlift @ 80%, 2 reps x 5 sets, rest 1 minute.
     - All sets @ 335#. Still frustrated by how bad I've become at Deadlifting. Used to be a strength....go figure! Guess that's part of the effect of a prolonged back injury. I guess I should just be happy that I can do these now without fear of doing any damage to my back.

B2. Handstand Push Up Kipping, 4-6 reps x 5 sets, rest 1 minute.
     - I got 6 reps on all sets except for last 2 when I got 5 and 4. I could definitely be using a more aggressive kip but I am trying not to have any flexion in my lumbar spine when I am bearing weight on my cervical spine. I'm convinced that this exercise is not great for people with bad backs, lol!

C1. Overhead Walking Lunges, 10 each/leg x 3 sets, rest 1:30
     - Worked with 95#. These felt pretty easy until the last couple of reps when it got tough to hold the weight overhead!

C2. GHD Raises @ 30x1, 12-15 reps x 3 sets, rest 1:30
     - Haven't done these in a while. Hit 12 reps each set.

Monday, January 7, 2013

Monday January 7th, 2013


A. Above Knee Squat Snatch Cluster, 1.1.1 x 3 sets, rest 4 minutes.
     - Worked up to 155#. Didn't push it today. Tried to focus more of form.

B. Above Knee Power Clean + Push Jerk, 1.1.1 x 3 sets, rest 4 minutes.
     - 155#, 175#, 195#
     - These felt really good. Surprisingly, I felt pretty strong on the Push-Jerks. The reason I'm surprised is that I have become so comfortable with the Split Jerk that I rarely push-jerk except at very light weight.

C. 4 Sets of the following @ 97% of:
10 Power Cleans @ 135 lbs
10 cal airdyne
rest 4 minutes
     - Hard to say exactly what my times were. Probably around :50. The Airdyne is a pain the way it skips Calories on the monitor!!

Saturday January 5th, 2013


A. High Bar Back Squat @ 20x1, 170 lbs + chains, 8 sets of 2, rest 1 minute.
B. Handstand Hold Practice x 15 minutes.
C. AMRAP 20 minutes of the following:
Row 500 meters
3 muscle ups
10 front squats @ 115 lbs
     - Score was 6 Rounds + 500M Row + 3 Muscle-Ups
     - Got all the muscle-ups unbroken and of course the FS's as well. Basically used the rows as recovery and held a pace in the 1:50's.

Friday, January 4, 2013

Friday January 4th, 2013


A. Push Press @ 11x1, 3-4 reps x 4 sets, rest 2 minutes.
     - 155, 165, 175, 185 (3 reps)
B. Power Snatch @ 135 lbs, 5 reps every minute by 7 minutes.
     - Did split snatches for most of these. Regular power snatches were feeling awkward as I was jumping my feet out too wide in the receiving position. My split snatches felt pretty good. I dropped every rep.

C. For time of the following:
Power cleans @ 120 lbs x 20 reps
Row 500 meters
     - Time was 2:34. I fumbled around a little bit getting the rower set up and lost precious time. My 500M row time was 1:38. Could have pushed this a little harder. I still had a little left in the tank. Cleans were easy and didn't affect me as much as I thought they would have.

Wednesday, January 2, 2013

Wednesday January 2nd, 2013


A. 15 minutes of light snatch work
     - Totally missed this. Did not do the light snatch work. Will need to make this up later in the week.

B. 21-18-15-12-9-6-3 of
Thrusters @ 65
Burpees
     - Time was 9:44
     - This was really taxing. I knew it would be. The combo of Thrusters and Burpees is always miserable. I got through all my sets of Thrusters without putting bar down. Had to take a couple quick pauses in the rack position on some of the sets. I paced myself on the burpees. I never stopped but I did them at a slow cycle time. Kept the transition periods very short between movements. Overall, I'm pretty pleased by how I did on this workout.

Rest 10 minutes

C. 21-18-15-12-9-6-3 of:
Airdyne cals
Kbs @ 53 #
     - Time was 9:18
     - Didn't have too much trouble with this one. I could have pushed the pace more on the Airdyne for sure.

Tuesday January 1st, 2013


A. Front Squat @ 20x1, @ 70%, 2 reps x 5 sets, rest 1 minute.
     - Worked with 185#

B1. Deadlift @ 75%, 3 reps x 5 sets, rest 1 minute, drop each rep.
     - All sets done @ 315#

B2. Handstand Push Up, 3-5 repetitions x 5 sets, rest 1 minute.
     - 5 Reps every set except the last one (failed on 5th rep)

C1. Db split squat @ 30x1, 8-10 x 3 sets, rest1:30.
     - Worked with 50# DB's.

C2. Back Extensions, 10.10 x 3 sets, use dumbbells for increased difficulty. Use heavier one for first cluster.
     - Drop sets done with 20#, 10# DB

Tuesday, January 1, 2013

Monday December 31, 2012


A. Snatch off blocks at above knee, 2.2 x 4 sets, rest 3 minutes.
     - 125#, 135#, 145#, 155#

B. Power Clean off blocks at above knee, 2.2 x 4 sets, rest 3 minutes.
     - 185#, 205#, 215#, 225#

C. 3 sets of the following @ 97% of
Row x 40 seconds
Rest 4 minutes
     - 1:20, 1:23, 1:25 (500M Pace for each round)
+
Rest 7 minutes
3 sets of the following @ 97% of:
Power Cleans @ 135 lbs x 5 reps
Airdyne 15 calories
Rest 4 minutes
     - Each set took me about :40

Friday December 28th, 2012


A. High Bar Back Squat @ 150 lbs plus 40 lbs of chains, 10 sets of 2, rest 45 seconds.
B. Practice Handstand Holds, Negative Handstand Push Ups x 15 minutes
On the minute, every minute, complete 2 Handstand Negative Push Ups to 45 lbs plates x 10 minutes.
C. 5 rounds for time of the following:
Row 400 meters
15 Deadlift @ 135 lb
35 double unders

     Time: 13:07