Friday May 31, 2013 (make up of Wednesday's planned workout)

A. Power Snatch, work to a moderate single. Do not make this a heavy attempt. Slight back off from the week. I want a nice clean lift.
     - 165#. Felt pretty good with these today. Maybe could have gone heavier.
B. Overhead Squats @ 20x1, 4-6 repetitions x 3 sets, rest 3 minutes between sets.
     - 175#. Got only 4 reps each round
C1. DB Single Arm Press  @ 40x1, 6-8 repetitions x 3 sets, rest 1:30
     - 50# DB
C2. DB Back Extensions @ 301, 12-15 x 3 sets, rest 1:30
D1. Chest to Bar Pull Ups Cluster,4.4.4.4 x 3 sets, rest 1 minute.
D2. High Bar Back Squat,  6-8 repetitions @ 185-205 lbs x 3 sets, rest 1 minute.
     - 205 all 3 sets

PM Session:

10 Minutes of Light Run
+
rest 10 minutes
+
A1. Kipping Handstand Push Ups, 4-8 repetitions x 5 sets, rest 1:30
A2. Toes to Bar, 8-12 repetitions x 5 sets, rest 1:30
     - Got 8, 10, 8,6,6 on the HSPU's
     - Got 12 reps every round on the TTB's
+
rest 10 minute
+
10 Minutes of Light Run

Tuesday May 28, 2013

I am not quite as beat up after yesterday's Murph disaster as I thought I'd be but I must admit my shoulders are pretty damn sore and tight. Because of that, I did not feel confident to do my scheduled workout which featured heavy POwer Snatches and OHS's. Decided to sub Saturday's lactate power stuff...

4 Sets of the following:
5 Touch n Go Deadlifts @ 275 lbs
90 second sprint on Airdyne
rest 6 minutes between sets
+
rest 15 minutes
+
4 Sets of the following:
5 touch n go power cleans @ 165 lbs
Sprint 400 Meters
rest 6 minutes between sets

Monday May 27, 2013

"Murph"

So I looked through training journals and saw that I did this workout at CFNE on Thanksgiving 2011. My time was 35:00 and I remember being really disappointed in myself. This time was a LOT slower than I had done in the past and I was really dying towards the end of the workout. IN fact, I walked part of the last mile run!!!

Flash forward to 2013....,It took me just over 38:00to finsh this workout which is TERRIBLE!!! I am actually so pissed off about this that I'm tempted to do the workout again. This time is the result of not pushing myself hard enough and also the fact that there was tons of wasted motion walking between stations and writing down my time. The only good thing I can take away is that all my reps were legit and I am 100% certain I did all the rounds and reps.

Saturday May 25, 2013

Again, my training schedule this week has been pretty much hosed and I was not able to do much of my program. I did a lot of running during my business trip which I really enjoyed but I realize this doesn't really support my goal of getting stronger.

Anyway, decided to make up a Saturday workout from a few weeks ago that I wasn't able to do because of the Boston Strong fundraiser.

AMRAP 20 of...

400M Run
20 Wall Ball
20 Pull-Up

     - I got 5 rounds. Unbroken Wall-Balls were fairly easy for me. I deliberately broke the pull-ups right off the bat and for the most part was able to do sets of 12 and 8 with little rest. I got a little slow on the runs in the later rounds. This was a tough little workout!!

Friday May 24, 2013

Between business travel and my shoulder being sore, this week of training has pretty much been a bust. I decided to make up one of this week's workouts while substituting some of the pressing movements thatI know would cause shoulder pain.

A. Split Jerk: Work to a heavy single

     - I worked up to 255

B. Speed Deadlift @ 20x1, @ 60% of last week @ 385 lbs, 10 sets of 3 repetitions, rest 1 minute between sets.

C1. Squat Clean @ 185 lbs, 4-6 repetitions x 3 sets, rest 1 minute

C2. Push Press @ 11x1, 8-10 repetitions x 3 sets, rest 1 minute.

     - Used 135#

D. Row 250 Meters @ 100%, x 5 sets, rest 3 minutes between se

ts.

     - All sets between 1:22 pace and 1:25 pace

Sunday May 22, 2013

A. Snatch: Worked up to 165
B. Snatch Balance
     - Worked up to 200# (new PR). I think I overdid it with these. My shoulder feels shot. Time for another backoff week.

Saturday May 18, 2013

Vagabond Team Workout

Friday May 17, 2013

A. Jerk Cluster off blocks @ 80%, 1.1 x 5 sets, rest 3 minutes between sets.
B1. Front Squat Pause Squats @ 22x1, 3-4 repetitions x 3 sets, rest 1:30
     - 175#
B2. Pendalay Barbell Bent Over Row @ 30x1, 6-8 repetitions x 3 sets, rest 1:30
     - 135#
C1. DB Split Squats @ 30x1, 6-8 repetitions/each leg x 3 sets, rest 1:30
     - 50# DB's
C2. Weighted Ring Pull Ups @ 40x1, 6-8 repetitions x 3 sets, rest 1:30
     - Wore a Weight vest. Think it was 50#
D. Barbell Russian Step Ups @ 11x1, 10-12 reps/each leg x 3 sets, rest 1:30

Wednesday May 15, 2013

A. Conventional Deadlift, 3-3-2-2-1-1 @ 20x1, rest 3 minutes between sets.
     - 335, 345, 365, 370, 375, 385
B. Strict Press @ 11x1, 5-7 repetitions x 3 sets, rest 3 minutes between sets.
     - 125# for 6 reps on all sets
C1. Squat Clean touch n go repetitions @ 165 lbs, 6-8 repetitions x 3 sets, rest 1:30
     - 6 reps 1st set, 7, then 8.

C2. Close Grip Bench Press @ 20x1, 8-10 repetitions x 3 sets, rest 1:30
     - Left shoulder has been acting up lately when I do certain movements and this was one of them. I started at 165# but then backed down to 135#. Ridiculously light weight but I decided not to push it.

D. Airdyne @ 100%, 45seconds x 4 sets, rest 4 minutes  between sets.

Tuesday May 14, 2013

5 Sets of the following:
30 seconds of Rowing
rest 30 seconds
+
rest 5 minutes
+
5 Sets of the following:
30 seconds of Airdyne
rest 30 seconds
+
rest 5 minutes
+
20 Minutes of Mobility: Shoulder PT Work

Monday May 13, 2013

A. Power Snatch, on the minute, every minute, @ 135 lbs x 2 repetitions x 10 minutes.

B. Overhead Squats @ 20x1, 5-7 repetitions x 3 sets, rest 3 minutes between sets.

     - Did 165# for 7 reps

C1. DB Tricep Flat Bench Extensions @ 40x1, 6-8 repetitions x 3 sets, rest 1:30

     - Used 30# DB's

C2. DB Back Extensions Drop Sets @ 301, 4.4.4 x 3 sets, rest 1:30

     - 35, 25, 20

D1. Burpee Muscle Ups, 4 repetitions x 3 sets, rest 1 minute.

     - Failed on last rep of last set

D2. High Bar Back Squat,  7-9 repetitions @ 175-195 lbs x 3 sets, rest 1 minute.

     - USed 195 on all sets

PM Session:

Zone 1 Work + Gymn Prep + Zone 1 Work

10 Minutes of Light Airdyne

+

rest 10 minutes

+

3 Rounds not for time of the following: For Quality

Row 500 Meters

20 Pistols(10 each leg)

7 Kipping Handstand Push Ups

+

rest 10 minute

+

10 Minutes of Light Airdyne

Sunday May 12, 2013

Gymnastics skills

2 HSPU's EMOM for 10 minutes.
     - Did most of these strict and they actually felt OK. Had to kip my last few sets

5 Rounds for time of...

     - 10 Box Jumps
     - 10 Pistols
     - 10 TTB's

     - Time was 8:00. Pistols were lousy on my left side but pretty solid on my right. Had to shim my left heel, which I always do whenever I don't wear Oly shoes. Gotta figure out a way to get back this lost range of motion.

Friday May 10, 2013

A. Jerk Cluster off blocks @ 75%, 1.1.1 x 3 sets, rest 3 minutes between sets.
     - Worked with 225
B1. Front Squat 1 and 1/4, 3-4 repetitions x 3 sets, rest 1 minute.
     - All sets @ 175
B2. Muscle Ups Cluster, 3.3.3 x 3 sets, rest 1 minute
     - Missed my 3rd rep of the last cluster in 2 of 3 sets. These have been pissing me off. Not sure why I all of a sudden suck at muscle-ups.
C1. DB Split Squats @ 30x1, 6-8 repetitions/each leg x 3 sets, rest 1:30
     - 50# DB's. Hated these.
C2. Chest to Bar Pull Ups Cluster, 6.6.6 x 3 sets, rest 1:30
     - No missed reps but these were tough.

D. Front Rack Walking Lunges Light Load @ 11x1, 12-15 reps/each leg x 3 sets, rest 1:30.
     - You never want to see these at the end of a training session! Used 75# but it was enough to hurt by the 30th rep. My butt will be feeling these tomorrow!

Wednesday May 8, 2013

A. Conventional Deadlift, 4-4-3-3-2-2 @ 20x1, rest 3 minutes between sets.
     - 335, 335, 345, 345, 355, 365

B. Strict Press @ 11x1, 6-8 repetitions x 3 sets, rest 3 minutes between sets.
     - 120 x 8, 125# x 6, 125# x 6

C1. Power Clean touch n go repetitions, 8-10 repetitions x 5 sets, rest 1 minute, you choose appropriate weight.
     - 175#

C2. Handstand Push Up Negative to 8 inch depth, 1.1.1.1 x 5 sets, rest 1 minute.
D. Row @ 100%, 40 seconds x 4 sets, rest 3:15  between sets.

Tuesday May 7, 2013

I tweaked my programming today just a bit. Was supposed to do Airdyne intervals for 20:00. Instead I subbed the following....

     5 Rounds of
     - 500M Row
     - 50 Cal Airdyne
     - 400M Run

     - Time was 32:50. Somewhat disappointed with how I did on this. I was hoping to keep my rounds right around 6:00 but I underestimated how long the 50 Cal Airdyne would take. I felt good on the row and the runs but the Airdyne made me suffer. If I were to do this again I would push harder on the Airdyne since that is the part that ate the most clock. My pace throughout was pretty conservative (about 80% effort).

Monday May 6, 2013

A. Power Snatch Touch N Go Repetitions, work to a tough double.
     - Worked to 155#. Still feeling some pain in my left shoulder when I do these.

B. Overhead Squats @ 20x1, 6-8 repetitions x 3 sets, rest 3 minutes between sets.
     - Did 155#, 8 reps on all sets. Could have gone heavier. Felt really good on these. I still can't believe how far I've come since 2010 Regionals. Couldn't manage to get through 21 reps @ 135# in 10 minutes!!!

C1. Ring Dips @ 10x1, 8-12 repetitions x 3 sets, rest 1 minute.
C2. DB Back Extensions Drop Sets @ 301, 5.5.5 x 3 sets, rest 1:30
D1. Weighted Supinated Pull Up Cluster @ 11x1, 1.1.1.1 x 3 sets, rest 1 minute.
     - 45#
D2. High Bar Back Squat,  8-10 repetitions @ 165-185 lbs x 3 sets, rest 1 minute.

     - 185#

PM Session:


15 Minutes Light Run

+
5 Sets of the following:
Kipping Handstand Push Ups, 6-10 repetitions, rest 2-3 minutes between sets.
     - These felt really good today. Got 8-10 reps on every set and didn't even go to failure. Hopefully all this upper body strength stuff I've been doing is starting to have an impact
+
15 Minutes of Light Rowing

Saturday May 4, 2013

5 rounds of...
10 squat cleans @ 135#
5 rope climbs

Now this is my kind of workout! I was actually fearing all the squat cleans but they were actually pretty easy. The rope climbs on the other hand SUCKED!! I had to take about 10-15 seconds between reps toward the end and I barely made it all the way up my very last climb.

Final time was 17:27

Friday May 3, 2013

God damn I hate workouts like this!! But it's all stuff I need to do so, time to embrace the suck!!

A. Jerk Cluster off blocks @ 75%, 1.1.1 x 3 sets, rest 3 minutes between sets.
     - Worked up to 235#. These felt great today. Footwork was smooth and quick.

B1. Front Squat 1 and 1/4, 3-4 repetitions x 3 sets, rest 1 minute.
     - These felt horrible today. Lately my Front Squats have been shit!! First set @ 155#, second at 175# with poor form, last set @ 155#.

B2. Muscle Ups Cluster, 3.3.3 x 3 sets, rest 1 minute
     - Missed my last rep on 2 of the clusters....pissed me off!

C1. DB Split Squats @ 30x1, 6-8 repetitions/each leg x 3 sets, rest 1:30

C2. Chest to Bar Pull Ups Cluster, 6.6.6 x 3 sets, rest 1:30
     - These were pretty rough today. Don't know what my deal was. Maybe a little worn out from the Muscle-Ups?? Anyway, got only 4 reps in my last set on the 2nd and 3rd cluster. Hands were starting to tear up.

D. Front Rack Walking Lunges Light Load @ 11x1, 12-15 reps/each leg x 3 sets, rest 1:30.
     - Only 75# but it was enough to feel miserable by the 30th step.

Made it through another week of these hour an a half suckfests! Now give me a 20 minute, oxygen sucking Met-con and I'll be happy!!

Thursday May 2, 2013

Recovery/Pre-hab Day

A. 15:00 on stationary Bike

B. 15-20:00 of P.T./Mobility
     - Shoulder External Rotations: 3 sets of 15 reps on cable machine
     - Windmills: 2 sets of 10 reps @ 35# KB
     - Powell Raise: 2 sets of 10 reps
     - Marching Glute Bridge: 3 sets of 5 reps/leg
     - Banded Side Walks: 2 sets of about 10-15 steps/leg
     - Forward Band Walks w/ sidestep: Same as above

C. 12:00 on stationary bike


Boring-ass "workout" but this is all stuff I need to do with more consistency

Wednesday May 1, 2013

A. Conventional Deadlift, 6-6-4-4-2 @ 30x1, rest 3 minutes between sets.
     - Weight used was 315-325-335-335-355

B. Strict Press @ 11x1, 8-10 repetitions x 3 sets, rest 3 minutes between sets.
     - 115 used on all sets. Only got 8 reps at this weight

C1. Power Clean touch n go repetitions @ 185 lbs x 5 repetitions x 4 sets, rest 1 minute
C2. DB Single Arm Standing Press @ 30x1, 8-12 repetitions/each arm x 4 sets, rest 1 minute
     - Used 45# and got 8-10 reps

D. Row @ 100%, 35 seconds x 4 sets, rest 3 minutes between sets.