Masters WOD's were finally released and while it's a bit too close to the weekend to be doing anything too intense, I did want to feel out the shuttle run workout. The workout was...
Run 10 yards to OHS 45–barbells are there waiting. Do 10 OHS Run back to start.
Run 10 yards, do 10 OHS and run to 20 yard line. Do 8 KB swings (kb’s waiting there) and run back to start.
Run 10 yards, do 10 OHS run to 20 yardline do 8 swings, run to 30 yard line where there will be DB’s for 8 DB snatches per arm, alternating sides. Run back to start.
Run 10 yards, do 10 OHS, run to 20 yardline and do 8 swings, run to 30 yardline, do 8 snatches per arm, run to 40 yard line. and do 24 burpees and sprint back
Finished this one in 5:59. Did not attack this all out, more like an 80% effort. I felt fine and I feel that I could probably cycle the OHS's a little faster but also need to be mindful of how strict standards are on opening of the hips.
Sunday, June 30, 2013
Wednesday June 26, 2013
Getting frustrated and anxious that the Masters comp. WOD's have not been released yet. Back to my normal programming today for some MAPS training.
Row 250 Meters
10 Wall Balls
5 Burpees
rest 5 minutes
10 Minutes of the following:
Run 200 Meters
10 Hang Power Snatches @ 75 lbs
5 Step Down Box Jumps
rest 5 minutes
10 Minutes of the following:
Airdyne 25 Calories
10 Thrusters @ 75 lbs
5 Pull Ups
Row 250 Meters
10 Wall Balls
5 Burpees
rest 5 minutes
10 Minutes of the following:
Run 200 Meters
10 Hang Power Snatches @ 75 lbs
5 Step Down Box Jumps
rest 5 minutes
10 Minutes of the following:
Airdyne 25 Calories
10 Thrusters @ 75 lbs
5 Pull Ups
Tuesday, June 25, 2013
Tuesday June 25, 2013
Masters Comp. WOD 1 walkthrough
Clean and Jerk Ladder Combined with Chest to Bar or Regular Pullups
This can be a power clean or squat clean and any way goes for the Overhead ("jerk").
C and J ladder AMRAP per minute alternating with AMRAP chest-to-bar per minute
Barbell Weights:
Ages 40-49: 95/135, 105/145, 115/155, 125/165, 135/175, 145/185, 155/195
So, I was at somewhat of a disadvantage on this because I didn't set up 7 Barbells(!) pre-loaded with weights. I did set up 3 barbells of different weights and had to add change plates about every other round. This probably cost me :10 on those rounds.
Unfortunately, I don't remember exactly how many C&J's I got in each round. I do know that this WOD was really intense and it's one where you need to have something in the tank for the later rounds because of the way the scoring works. The CTB's were tough - #1 because I suck at them and #2 because my hands started to tear pretty early on. Need to think about making tape grips for when I do this in the comp.
The C&J's were not so bad. I dropped every single rep even at the lighter weights and I probably would not change that. Here are my scores as best as I can remember...
135# C&J = 11 reps
145# C&J = 9 reps
155# C& J = 8 reps
165# C&J = 6 reps
175# C&J = 6 reps
185# C&J = 5 reps
195# C&J = 5 reps
Rd. 1 Pull-Ups = 15 reps
2= 15
3= 12
4=9
5=9
6=9
7=10
Clean and Jerk Ladder Combined with Chest to Bar or Regular Pullups
This can be a power clean or squat clean and any way goes for the Overhead ("jerk").
C and J ladder AMRAP per minute alternating with AMRAP chest-to-bar per minute
Barbell Weights:
Ages 40-49: 95/135, 105/145, 115/155, 125/165, 135/175, 145/185, 155/195
So, I was at somewhat of a disadvantage on this because I didn't set up 7 Barbells(!) pre-loaded with weights. I did set up 3 barbells of different weights and had to add change plates about every other round. This probably cost me :10 on those rounds.
Unfortunately, I don't remember exactly how many C&J's I got in each round. I do know that this WOD was really intense and it's one where you need to have something in the tank for the later rounds because of the way the scoring works. The CTB's were tough - #1 because I suck at them and #2 because my hands started to tear pretty early on. Need to think about making tape grips for when I do this in the comp.
The C&J's were not so bad. I dropped every single rep even at the lighter weights and I probably would not change that. Here are my scores as best as I can remember...
135# C&J = 11 reps
145# C&J = 9 reps
155# C& J = 8 reps
165# C&J = 6 reps
175# C&J = 6 reps
185# C&J = 5 reps
195# C&J = 5 reps
Rd. 1 Pull-Ups = 15 reps
2= 15
3= 12
4=9
5=9
6=9
7=10
Monday June 24, 2013
A. Power Snatch Technique Work, 60% x 1 rep, 65% x 1 rep, 70% x 1 rep, 75% x 1 rep, 80% x 1 rep
- Worked up to 155#
B. Overhead Squat @ 50%, 10 sets of 2 reps, rest 1 minute between sets.
- Used 135#. Felt really easy. I actually hope OHS's come up in this weekend's competition. Never thought I would say that.
C1. Kipping Handstand Push Up(AMRAP -1) x 4 sets, rest 1:30
- All sets = 8 reps
C2. Barbell Good Mornings @ 30% of best clean, 6-8 repetitions x 4 sets, rest 1:30
- 75#. Took it real easy on these.
D1. Kipping Pull Ups, 15-20 repetitions x 3 sets, rest 10 seconds
- 20 reps on all 3 sets
D2.. Front Squat @ 195, 6-8 repetitions x 3 sets, rest 3 minutes between sets.
- Totally pussed out on these. Did 175# @ 8 reps, 185# @ 8 reps then 195# @ 5 reps. These felt awful today. Not sure why.
- Worked up to 155#
B. Overhead Squat @ 50%, 10 sets of 2 reps, rest 1 minute between sets.
- Used 135#. Felt really easy. I actually hope OHS's come up in this weekend's competition. Never thought I would say that.
C1. Kipping Handstand Push Up(AMRAP -1) x 4 sets, rest 1:30
- All sets = 8 reps
C2. Barbell Good Mornings @ 30% of best clean, 6-8 repetitions x 4 sets, rest 1:30
- 75#. Took it real easy on these.
D1. Kipping Pull Ups, 15-20 repetitions x 3 sets, rest 10 seconds
- 20 reps on all 3 sets
D2.. Front Squat @ 195, 6-8 repetitions x 3 sets, rest 3 minutes between sets.
- Totally pussed out on these. Did 175# @ 8 reps, 185# @ 8 reps then 195# @ 5 reps. These felt awful today. Not sure why.
Saturday June 22, 2013
Was really looking forward to (and dreading this workout). Aside from the pull-ups, I thought it was one where I could keep moving at a pretty good pace throughout. The time I was targeting was right around 20:00 but I knew I'd have to work at an aggressive pace.
For time of...
100 Pull-Ups
100 Burpees
100 Cal Row
100 KB Swings
My strategy (yes, I always have a strategy, lol!) was to do 20 reps/minute on the pull-ups broken into 10 and 10. That worked pretty good the first 2-3 minutes but I fell off that pace right around 50 pull-ups. Finished them somewhere between 5:30-6:00. Next were the burpees. This was a slow grind but I got through them with just a couple of short breaks. The row was harder than I thought. Was aiming for a 20 Cal/minute pace and it was more like 15-18 for the first few minutes. I had some crazy idea that I was going to do the swings unbroken. Ha!...Not so much. First 2 sets were 25 reps. Then mostly sets of 10 after that.
Total Time: 22:44.
For time of...
100 Pull-Ups
100 Burpees
100 Cal Row
100 KB Swings
My strategy (yes, I always have a strategy, lol!) was to do 20 reps/minute on the pull-ups broken into 10 and 10. That worked pretty good the first 2-3 minutes but I fell off that pace right around 50 pull-ups. Finished them somewhere between 5:30-6:00. Next were the burpees. This was a slow grind but I got through them with just a couple of short breaks. The row was harder than I thought. Was aiming for a 20 Cal/minute pace and it was more like 15-18 for the first few minutes. I had some crazy idea that I was going to do the swings unbroken. Ha!...Not so much. First 2 sets were 25 reps. Then mostly sets of 10 after that.
Total Time: 22:44.
Saturday, June 22, 2013
Thursday June 20,2013
Did a light workout as active recovery today.
4 rounds not for time
800M run
25 hand release push ups
50 abmat sit ups
Friday June 21,2013
A. 30 Push Jerks For Time @ 155 lbs, use jerk boxes to complete this tester.
- time was 2:24. Felt pretty good on this one. I did 6 touch n go reps my first set then all triples after that with minimal rest. If I were to do this again I probably would have done bigger sets.
B1. High Bar Back Squat @ 20x1, 5-7 repetitions x 4 sets, rest 1:30 between sets.
- sets @235#. Felt strong on these.
B2. Muscle Ups Cluster, 1.1.1.1.1 x 4 sets, rest 1:30 between sets.
- continue to feel kind if weak on muscle ups. Easy getting through transition but difficulty pressing out with dips. Maybe tired from the push jerks?
C1. Barbell Walking Lunges @ 11x1, 4-6 repetitions/each leg x 3 sets, rest 1 minute.
115#
C2. Weighted Supinated Pull Ups @ 20x1, 3-4 repetitions x 3 sets, rest 1 minute.
All sets with 53#
Thursday, June 20, 2013
Wednesday June 19, 2013
A. Banded Speed Deadlift, 10 sets of 3 reps @ 50% of max, rest 1 minute between sets.
- All sets done with 215#
B. Strict Press @ 11x1, 4-6 repetitions x 3 sets, rest 3 minutes between sets.
- 125# - 7 reps, 5 reps, 6 reps
C. AMRAP 7 Minutes of the following:
Sprint 100 Meters
5 Power Cleans @ 115 lbs
- Not sure how many rounds I got. I felt like I maintained a good steady pace throughout.
PM Session
Kettlebell Class "Test" Workout
- Shit, I'm glad I tested this one on myself before serving it up to Sunday's class. I would have killed some people!!! My original plan was to do 5 rounds of 3 minutes with 1 minutes of rest in between. Kind of like th classic CrossFit "Chief" workout. I tried one 3 minute round and it was brutal to continuously cycle through this complex for that amount of time!!
- So, I came up with 10 1 minute rounds with 1 minute rest in between. This was just right to be a tough workout but not a complete beat-down, shit-show.
10 Rounds of the following sequence...
- Double KB Swing @ 2 35# KB's
- Double Clean and Military Press
- Double Snatch
- Double Front Squat
- I was good for 6 rounds per minute and able to sustain this pace throughout without much trouble but I definitely had to keep moving with fluid transitions between movements.
- All sets done with 215#
B. Strict Press @ 11x1, 4-6 repetitions x 3 sets, rest 3 minutes between sets.
- 125# - 7 reps, 5 reps, 6 reps
C. AMRAP 7 Minutes of the following:
Sprint 100 Meters
5 Power Cleans @ 115 lbs
- Not sure how many rounds I got. I felt like I maintained a good steady pace throughout.
PM Session
Kettlebell Class "Test" Workout
- Shit, I'm glad I tested this one on myself before serving it up to Sunday's class. I would have killed some people!!! My original plan was to do 5 rounds of 3 minutes with 1 minutes of rest in between. Kind of like th classic CrossFit "Chief" workout. I tried one 3 minute round and it was brutal to continuously cycle through this complex for that amount of time!!
- So, I came up with 10 1 minute rounds with 1 minute rest in between. This was just right to be a tough workout but not a complete beat-down, shit-show.
10 Rounds of the following sequence...
- Double KB Swing @ 2 35# KB's
- Double Clean and Military Press
- Double Snatch
- Double Front Squat
- I was good for 6 rounds per minute and able to sustain this pace throughout without much trouble but I definitely had to keep moving with fluid transitions between movements.
Tuesday, June 18, 2013
Monday June 17, 2013
8 Minutes of the following:
Run 200 Meters
7 Thrusters @ 95#
5 Burpees
- Did just shy of 5 rounds. Thrusters were surprisingly tough even though it was only 7 of them.
+
rest 4 minutes
+
8 Minutes of the following:
Airdyne 15 Calories
20 Walking Lunges
8 Toes to Bar
- Just over 4 rounds. Got held up a bit waiting for an Airdyne. TTB's all unbroken.
+
rest 4 minutes
+
8 Minutes of the following:
Run 200 Meters
8 Overhead Squats @ 95#
4 Handstand Push Ups
- I think I got just short of 4 rounds. Can't remember. HSPU's kicked me in the balls after first couple of rounds. Guess I was just worn out from all the other stuff!
PM session
5 Minutes of EMOM
- AMRAP Lateral Burpees
- 1 Snatch
- Score is total # of Burpees over 5 rounds + cumulative weight snatched. Only 1 attempt per minute and only successful lifts count toward score.
- Burpee rounds were 12, 12, 10, 10, 10 = 54
- Snatched 155# in each round
- If I were to do this again, I would have kept the Snatch weight at 155 but would have pushed for a few more burpees per round. 60 would have been a good score on this one.
+ Rest 1 Minute and change plates
5 Minutes of EMOM
- AMRAP Toes to Bar
- 1 Clean
- Score is total # of TTB over 5 rounds + cumulative weight cleaned. Only 1 attempt per minute and only successful lifts count toward score.
-TTB Rounds were 12, 10, 9, 9, 10
- Cleaned 205# each round.
- On this part, I should have gone with 225#. 205 was way too easy. Also would have squeezed out another 1-2 TTB per round. I was finishing my TTB's with :30 or more left in each minute and really didn't need that much time to do my 1 clean and recover.
Run 200 Meters
7 Thrusters @ 95#
5 Burpees
- Did just shy of 5 rounds. Thrusters were surprisingly tough even though it was only 7 of them.
+
rest 4 minutes
+
8 Minutes of the following:
Airdyne 15 Calories
20 Walking Lunges
8 Toes to Bar
- Just over 4 rounds. Got held up a bit waiting for an Airdyne. TTB's all unbroken.
+
rest 4 minutes
+
8 Minutes of the following:
Run 200 Meters
8 Overhead Squats @ 95#
4 Handstand Push Ups
- I think I got just short of 4 rounds. Can't remember. HSPU's kicked me in the balls after first couple of rounds. Guess I was just worn out from all the other stuff!
PM session
5 Minutes of EMOM
- AMRAP Lateral Burpees
- 1 Snatch
- Score is total # of Burpees over 5 rounds + cumulative weight snatched. Only 1 attempt per minute and only successful lifts count toward score.
- Burpee rounds were 12, 12, 10, 10, 10 = 54
- Snatched 155# in each round
- If I were to do this again, I would have kept the Snatch weight at 155 but would have pushed for a few more burpees per round. 60 would have been a good score on this one.
+ Rest 1 Minute and change plates
5 Minutes of EMOM
- AMRAP Toes to Bar
- 1 Clean
- Score is total # of TTB over 5 rounds + cumulative weight cleaned. Only 1 attempt per minute and only successful lifts count toward score.
-TTB Rounds were 12, 10, 9, 9, 10
- Cleaned 205# each round.
- On this part, I should have gone with 225#. 205 was way too easy. Also would have squeezed out another 1-2 TTB per round. I was finishing my TTB's with :30 or more left in each minute and really didn't need that much time to do my 1 clean and recover.
Sunday June 16, 2013
A. Squat Snatch @ 80% Cluster, 1.1.1 x 3 sets, rest 3 minutes between sets.
- These went terribly today...just terrible! Did my sets with 155 and my form was all over the place. Missed in front a couple times. Also missed behind (which is rare for me) dropping the barbell on my back in the process!
- I hit the first 2 reps in each cluster but missed the third. Haven't been squat snatching much lately and it showed!
B. Overhead Squat @ 155 lbs, on the minute, every minute x 10 minutes x 3 repetitions.
- These on the other hand went pretty well. No issues getting through all 10 sets.
C1. DB Single Arm Standing Press @ 30x1, 6-8 repetitions/each arm x 3 sets, rest 1:30
- Done with 50#
C2. GHD Raises Cluster, 6.6.6 x 3 sets, rest 1:30
D. 50 Chest to Bar Pull Ups For Time
- Time = 3:50. Not happy with this at all. I wore out really quickly and ending up doing mostly singles and doubles toward the end.
- These went terribly today...just terrible! Did my sets with 155 and my form was all over the place. Missed in front a couple times. Also missed behind (which is rare for me) dropping the barbell on my back in the process!
- I hit the first 2 reps in each cluster but missed the third. Haven't been squat snatching much lately and it showed!
B. Overhead Squat @ 155 lbs, on the minute, every minute x 10 minutes x 3 repetitions.
- These on the other hand went pretty well. No issues getting through all 10 sets.
C1. DB Single Arm Standing Press @ 30x1, 6-8 repetitions/each arm x 3 sets, rest 1:30
- Done with 50#
C2. GHD Raises Cluster, 6.6.6 x 3 sets, rest 1:30
D. 50 Chest to Bar Pull Ups For Time
- Time = 3:50. Not happy with this at all. I wore out really quickly and ending up doing mostly singles and doubles toward the end.
Saturday, June 15, 2013
Saturday June 15, 2013
Complete for time of the following:
30 Burpees
30 Toes to Bar
30 Box Jumps
30 Power Snatches @ 95 lbs
30 Burpees
30 Toes to Bar
30 Box Jumps
- Time was 14:12. Didn't feel that strong on this one. Toes to bars were a mess and I lost my kipping rhythm very early on. Last round was pretty much all singles with no rest between reps. Only part of this that felt "easy" was the Box Jumps!
30 Burpees
30 Toes to Bar
30 Box Jumps
30 Power Snatches @ 95 lbs
30 Burpees
30 Toes to Bar
30 Box Jumps
- Time was 14:12. Didn't feel that strong on this one. Toes to bars were a mess and I lost my kipping rhythm very early on. Last round was pretty much all singles with no rest between reps. Only part of this that felt "easy" was the Box Jumps!
Friday June 15, 2013
A. Split Jerk, work to heavy single.
- Worked up to 255#. Just missed at 265.
B1. High Bar Back Squat @ 20x1, 6-8 repetitions x 4 sets, rest 1:30 between sets.
- Used 225
B2. Muscle Up(AMRAP -2) x 4 sets, rest 1:30 between sets.
- 8, 6, 5, 5. Kind of blew off the (-2) part!
C1. DB Split Squats @ 11x1, 6-8 repetitions/each leg x 3 sets, rest 1 minute.
C2. Weighted Pronated Pull Ups @ 20x1, 3-4 repetitions x 3 sets, rest 1 minute.
D. Barbell Step Ups @ 11x1, 8-10 reps/each leg x 3 sets, rest 1:30 between sets
- 95#
- Worked up to 255#. Just missed at 265.
B1. High Bar Back Squat @ 20x1, 6-8 repetitions x 4 sets, rest 1:30 between sets.
- Used 225
B2. Muscle Up(AMRAP -2) x 4 sets, rest 1:30 between sets.
- 8, 6, 5, 5. Kind of blew off the (-2) part!
C1. DB Split Squats @ 11x1, 6-8 repetitions/each leg x 3 sets, rest 1 minute.
C2. Weighted Pronated Pull Ups @ 20x1, 3-4 repetitions x 3 sets, rest 1 minute.
D. Barbell Step Ups @ 11x1, 8-10 reps/each leg x 3 sets, rest 1:30 between sets
- 95#
Wednesday, June 12, 2013
Wednesday June 12, 2013
A. Conventional Deadlift, 3-3-3-2-2-1-1, work to a heavy set of 1, but not a max lift.
- 315 x 3, 335 x 3, 345 x 3, 355 x 2, 365 x 2, 375 x 1, 385 x 1
- A couple of sloppy lifts but overall these felt pretty good.
B. Strict Press @ 11x1, 5-7 repetitions x 3 sets, rest 3 minutes between sets.
- 7 reps @ 120, 5 reps @ 125
C1. Power Snatch @ 115 lbs, touch n go repetitions, 10-12 repetitions x 4 sets, rest 10 seconds.
- 12 reps all 3 rounds but this was tough. Form started to break down after about 8 reps.
C2. Kipping Ring Dips AMRAP x 4 sets, rest 3 minutes.
- 15 reps, 10 reps, 10 reps
D. Airdyne @ 100%, 40 seconds x 4 sets, rest 3:15 between sets.
- Held pace right around 579 watts for all 4 sets. These sucked the life out of me!
Tuesday June 11, 2013
3 Sets of the following @ 80%:
7 Minutes of the following:
Run 200 Meters
10 Walking Lunging Steps(5 each side)
5 Hang Power Snatch @ 75 lbs
*Rest 3 minutes between sets*
- 1st Set = 5 full rounds
- 2nd set = 4 full rounds + 10 Lunges
- 3rd set = 4 full rounds + 8 lunges
- Overall, I think I was pretty consistent. Pace only fell off by about 10-20 seconds from 1st round to the 3rd.
7 Minutes of the following:
Run 200 Meters
10 Walking Lunging Steps(5 each side)
5 Hang Power Snatch @ 75 lbs
*Rest 3 minutes between sets*
- 1st Set = 5 full rounds
- 2nd set = 4 full rounds + 10 Lunges
- 3rd set = 4 full rounds + 8 lunges
- Overall, I think I was pretty consistent. Pace only fell off by about 10-20 seconds from 1st round to the 3rd.
Monday, June 10, 2013
Monday June 10, 2013
A. Overhead Squat, work to a 1 rep max.
- Felt a little shaky on some of my warm-up reps so wasn't sure how these would go. Happy to say that I hit a new PR of 230#. Even happier to say that it was a good clean lift and felt relatively easy.
B1. Kipping Handstand Push Up Cluster, 4.4.4 x 4 sets, rest 1:30.
- These didn't go so well. Did not get through all my clusters unbroken and needed a LOT of rest between each cluster.
B2. Romanian Deadlift @ 30x1 @ moderate weight, 6-8 repetitions x 4 sets, rest 1:30
- All sets done @ 185#
C1. Chest to Bar Pull Ups(AMRAP -2) from last x 3 sets, shoot for 14 every set, rest 0 seconds.
- All sets unbroken @ 14 reps.
C2.. Front Squat @ 175, 8-10 repetitions x 3 sets, rest 3 minutes between sets.
- 10 reps each set. These were BRUTAL. Was very hard to grind out 10 reps directly after the pull-ups
PM Session:
10 Minutes of Light Run
+
10 Minutes of Mobility
+
10 Minutes of Light
+
10 Minutes of Mobility
- Felt a little shaky on some of my warm-up reps so wasn't sure how these would go. Happy to say that I hit a new PR of 230#. Even happier to say that it was a good clean lift and felt relatively easy.
B1. Kipping Handstand Push Up Cluster, 4.4.4 x 4 sets, rest 1:30.
- These didn't go so well. Did not get through all my clusters unbroken and needed a LOT of rest between each cluster.
B2. Romanian Deadlift @ 30x1 @ moderate weight, 6-8 repetitions x 4 sets, rest 1:30
- All sets done @ 185#
C1. Chest to Bar Pull Ups(AMRAP -2) from last x 3 sets, shoot for 14 every set, rest 0 seconds.
- All sets unbroken @ 14 reps.
C2.. Front Squat @ 175, 8-10 repetitions x 3 sets, rest 3 minutes between sets.
- 10 reps each set. These were BRUTAL. Was very hard to grind out 10 reps directly after the pull-ups
PM Session:
10 Minutes of Light Run
+
10 Minutes of Mobility
+
10 Minutes of Light
+
10 Minutes of Mobility
Sunday June 9, 2013
Jerk skill work
- Jerk Balance: Sets of 3 with moderate weight
- Jerk Clusters, 1.1.1 x 5 sets @ 205#
light recovery run, between 2-3 miles
- Jerk Balance: Sets of 3 with moderate weight
- Jerk Clusters, 1.1.1 x 5 sets @ 205#
light recovery run, between 2-3 miles
Saturday June 8, 2013
2 Rounds of the following for time (rest 5:00 between rounds)...
15 Burpees
30 Double-Unders
15 Burpees
30 Step-Down Box Jumps
15 Burpees
30 Power Clean @ 115#
15 Burpees
30 Double Unders
- Whew! This one was tough, especially the second time through. Power cleans felt heavy even though the weight was ridiculously light!
- Round 1 time = 7:18, Round 2 = 8:25
- Generally happy with how I did on these. Was especially happy to get through the Double Unders unbroken-ish!
15 Burpees
30 Double-Unders
15 Burpees
30 Step-Down Box Jumps
15 Burpees
30 Power Clean @ 115#
15 Burpees
30 Double Unders
- Whew! This one was tough, especially the second time through. Power cleans felt heavy even though the weight was ridiculously light!
- Round 1 time = 7:18, Round 2 = 8:25
- Generally happy with how I did on these. Was especially happy to get through the Double Unders unbroken-ish!
Friday, June 7, 2013
Friday June 7, 2013
A. Split Jerk: Work up to heavy single
- Worked up to 250. Still way off my PR and starting to get frustrated. My form is pretty well dialed in right up until I hot about 245. That's when little flaws in technique start to get exposed because I'm not strong enough to overcompensate for them. I think my issues are timing and aggressiveness getting under the barbell.
B1. Front Squat Cluster, 2.2.2 @ 195#
- These felt a little better than last week....but not much. Feeling really weak at Front Squatting compared to where I was about 6 months ago.
B2. Muscle-Up Cluster, 2.2.2.2
- God, do I suck at these right now!! I'm pretty good at the pull-up and transition but feel so weak on the dip press-out!!
- I got through my first set fine. Missed on my last rep on second cluster and then my third cluster was a CLUSTER-fuck, lol!!
C. The "Horrible Hundred"
For time of...
- 25 Deadlift @ 215#, strip 45's off barbell then,
- 25 Squat Clean Thruster @ 125#, strip 25's off barbell then,
- 25 Thruster @ 75#, strip 15's off barbell then,
- 25 OHS @ 45#
- Yeah, yeah....this was one of those - "this looks fun, let me try this!" workouts. And yes it was fun...and tough. The Squat Clean Thrusters were, of course the worst part of this. I decided to try to drop every rep and get right back on the bar. This worked OK for the most part but I was probably pretty slow on the last 10 reps. The 75# thrusters were embarrassingly tough and I did not get through them unbroken. The OHS's were easy-ish.
- Final time was 8:16. Really should have aimed to break 8:00 on this one....easily doable.
- Worked up to 250. Still way off my PR and starting to get frustrated. My form is pretty well dialed in right up until I hot about 245. That's when little flaws in technique start to get exposed because I'm not strong enough to overcompensate for them. I think my issues are timing and aggressiveness getting under the barbell.
B1. Front Squat Cluster, 2.2.2 @ 195#
- These felt a little better than last week....but not much. Feeling really weak at Front Squatting compared to where I was about 6 months ago.
B2. Muscle-Up Cluster, 2.2.2.2
- God, do I suck at these right now!! I'm pretty good at the pull-up and transition but feel so weak on the dip press-out!!
- I got through my first set fine. Missed on my last rep on second cluster and then my third cluster was a CLUSTER-fuck, lol!!
C. The "Horrible Hundred"
For time of...
- 25 Deadlift @ 215#, strip 45's off barbell then,
- 25 Squat Clean Thruster @ 125#, strip 25's off barbell then,
- 25 Thruster @ 75#, strip 15's off barbell then,
- 25 OHS @ 45#
- Yeah, yeah....this was one of those - "this looks fun, let me try this!" workouts. And yes it was fun...and tough. The Squat Clean Thrusters were, of course the worst part of this. I decided to try to drop every rep and get right back on the bar. This worked OK for the most part but I was probably pretty slow on the last 10 reps. The 75# thrusters were embarrassingly tough and I did not get through them unbroken. The OHS's were easy-ish.
- Final time was 8:16. Really should have aimed to break 8:00 on this one....easily doable.
Wednesday June 5, 2014
Again, woke up feeling totally beat down and tired when my alarm went off at 4:25 AM. The early A.M thing has not been working for me lately although I have been in this routine for over 10 years!
I decided to catch up on sleep and get some work in later in the day. I ended up doing some stuff at my gym at work.
20 Minute AMRAP of
- 250M Row
- 25 Push-Ups
Push-Ups have become a major goat for me. I'm not only weak at them but they REALLY bother my shoulder and I find it tough to get in a position where these don't cause severe impingement.
That being said, I tried to break these up right from the start knowing that I would get to a point where I'd be doing lots of sets of doubles, triples and even singles. I got 9 rounds on the workout which is pretty terrible. Felt fine on the rows. Push-ups were a mess in the later rounds. Gotta start rehabbing my shoulders more effectively.
I decided to catch up on sleep and get some work in later in the day. I ended up doing some stuff at my gym at work.
20 Minute AMRAP of
- 250M Row
- 25 Push-Ups
Push-Ups have become a major goat for me. I'm not only weak at them but they REALLY bother my shoulder and I find it tough to get in a position where these don't cause severe impingement.
That being said, I tried to break these up right from the start knowing that I would get to a point where I'd be doing lots of sets of doubles, triples and even singles. I got 9 rounds on the workout which is pretty terrible. Felt fine on the rows. Push-ups were a mess in the later rounds. Gotta start rehabbing my shoulders more effectively.
Wednesday, June 5, 2013
Tuesday June 4, 2013
10 Sets of the following:
30 seconds of Wall Balls
rest 30 seconds
30 seconds of Heavy Russian Kettlebell Swings
rest 30 seconds
30 seconds of Burpee Box Jumps
rest 30 seconds
- Shit this was tough. A lot tougher than it should have been. Don't know what is up with me lately. Strength numbers are off and my aerobic system ain't what it used to be. I keep thinking that there will be a point where my age really catches up with me. Maybe this is the beginning...hope not!
- Got 15 Wall-Balls and 14 swings each round which was about the most that I could manage in :30. The Burpee Box Jumps is where I started to fall off a bit. I got 8 per round in the earlier rounds and then started to fall off to 7...6 until I finally went all out and got 9 in the final round.
30 seconds of Wall Balls
rest 30 seconds
30 seconds of Heavy Russian Kettlebell Swings
rest 30 seconds
30 seconds of Burpee Box Jumps
rest 30 seconds
- Shit this was tough. A lot tougher than it should have been. Don't know what is up with me lately. Strength numbers are off and my aerobic system ain't what it used to be. I keep thinking that there will be a point where my age really catches up with me. Maybe this is the beginning...hope not!
- Got 15 Wall-Balls and 14 swings each round which was about the most that I could manage in :30. The Burpee Box Jumps is where I started to fall off a bit. I got 8 per round in the earlier rounds and then started to fall off to 7...6 until I finally went all out and got 9 in the final round.
Monday, June 3, 2013
Monday June 3, 2013
A. Power Snatch on the minute, every minute x 10 minutes, 1 rep @ 155 lbs.
- These went pretty well today.
B. Overhead Squat @ 20x1, 3-4 repetitions x 3 sets, rest 3 minutes between sets.
- Worked up to 185#
C1. Kipping Handstand Push Ups(AMRAP -2) x 4 sets, rest 1 minute.
- Sets of 8
C2. Weighted GHD Raises @30x1, 8-10 repetitions x 4 sets, rest 1 minute.
- These sucked. Hard enough time doing these unweighted. Used only a 15# DB!!
D1. Chest to Bar Pull Ups AMRAP 30 seconds x 3 sets, rest 10 seconds.
- 15 reps, 16 reps, 13 reps
D2. Front Squat @ 155, 10-12 repetitions x 3 sets, rest 3 minutes between sets.
- These went pretty well today.
B. Overhead Squat @ 20x1, 3-4 repetitions x 3 sets, rest 3 minutes between sets.
- Worked up to 185#
C1. Kipping Handstand Push Ups(AMRAP -2) x 4 sets, rest 1 minute.
- Sets of 8
C2. Weighted GHD Raises @30x1, 8-10 repetitions x 4 sets, rest 1 minute.
- These sucked. Hard enough time doing these unweighted. Used only a 15# DB!!
D1. Chest to Bar Pull Ups AMRAP 30 seconds x 3 sets, rest 10 seconds.
- 15 reps, 16 reps, 13 reps
D2. Front Squat @ 155, 10-12 repetitions x 3 sets, rest 3 minutes between sets.
Saturday June 1, 2013
A. Split Jerk, work to a moderate single. Work to around 245 lbs or little higher.
- I got 245 without too much trouble but failed twice at 255 which really pissed me off. Don't know why I've been struggling with these lately. I need to capture some video. Probably not aggressive enough in the drive.
B1. Front Squat Cluster @ 20x1, 2.2.2 x 3 sets, rest 1:30 between sets.
- I used only 195 and these felt difficult.
B2. Muscle Up Cluster, 2.2.2.2 x 3 sets, rest 1:30 between sets.
- No misses but I had to take my time within each cluster.
C1. Front Rack Walking Lunges @ 11x1, 6-8 repetitions/each leg x 3 sets, rest 1 minute.
- 115#
C2. Supinated Barbell Bent Over Row @ 30x1, 6-8 repetitions x 3 sets, rest 1 minute.
- 115#
D. Front Rack Split Lunges @ 30x1, 8-10 repetitions x 3 sets, rest 1:30 between sets.
- I screwed up and didn't do these
10 Minute AMRAP of the following:
5 Pull Ups
5 Ring Dips
- I got 15 rounds. This was kind of a mess. My hands were still a little ripped up and sore from stuff I did earlier in the week.
5 sets of 30M Prowler Push with 140#
- I got 245 without too much trouble but failed twice at 255 which really pissed me off. Don't know why I've been struggling with these lately. I need to capture some video. Probably not aggressive enough in the drive.
B1. Front Squat Cluster @ 20x1, 2.2.2 x 3 sets, rest 1:30 between sets.
- I used only 195 and these felt difficult.
B2. Muscle Up Cluster, 2.2.2.2 x 3 sets, rest 1:30 between sets.
- No misses but I had to take my time within each cluster.
C1. Front Rack Walking Lunges @ 11x1, 6-8 repetitions/each leg x 3 sets, rest 1 minute.
- 115#
C2. Supinated Barbell Bent Over Row @ 30x1, 6-8 repetitions x 3 sets, rest 1 minute.
- 115#
- I screwed up and didn't do these
10 Minute AMRAP of the following:
5 Pull Ups
5 Ring Dips
- I got 15 rounds. This was kind of a mess. My hands were still a little ripped up and sore from stuff I did earlier in the week.
5 sets of 30M Prowler Push with 140#
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