Friday January 31, 2014

A.  15 Minutes on the Clock for the following: Light Work
Work with a complex of 1 Power Clean + 1 Front Squat + 1 Power Clean
     - Worked with 185
B. On the Minute, Every Minute x 10 Minutes of the following:
5 Power Snatches @ 135/95 unbroken
     - Got through it but this got tough in the last few rounds and my 5th reps were not all that pretty!

C. 20 Bar Muscle Ups For Time
     - Uggh! Disappointed in how I did on this one. I think my time was 6 minutes and change. My technique was inconsistent. I did better once I focused on pulling to the bar quicker. Just glad I didn't tear the shit out of my hands.

D. Airdyne 18 seconds all out x 5 sets, rest 2 minutes.

     - Cal counts were inconsistent because I used different Airdynes. My watt output was between 900-1000.

Wednesday January 29, 2014

AMRAP 12 Minutes of the following:
7 Power Snatches Unbroken @ 75/45
30 Double Unders
+

     - Pretty sure I got at least 10 rounds + 7 snatches plus a few more D/U's. Snatches gave me no trouble at all. D/U's had a lot of misses between 30-40 which sucked!

Rest 12 Minutes
+
AMRAP 12 Minutes of the following:
6 Deadlifts @ 185/135
8 Lateral Burpees
10 Box Jumps(Repetitive or Step Down)

     - Box Jumps have been killing me lately. This WOD was no different. I moved through the D/L's and Burpees just fine. Was dog slow on the BJ's however. Did all step down. Score was 8 rounds + 15 but I can't swear to it. I lost count late in the workout.

Monday January 27, 2014

A. Snatch Pulls @ 110%, 1 rep x 10 minutes, on the minute, every minute.
     - Worked with 205#. Feel like I lacked timing and explosiveness on these
B. Quickly build to a 90% of your best Snatch. 10 Minutes.
     - Meh. I continue to struggle with Squat Snatches. I hit 170 on my first attempt but failed at 175 and did not re-attempt. Something is just off and I need an entire 2 hour training session doing nothing but snatches to fix whatever is wrong.

C. Quickly build to 90% of your best Clean and Jerk. 10 Minutes.
     - Worked to 245. Didn't feel all that solid on these today but I'll take it.

D. 3 Sets of the following:
Row 500 Meters
9 Clean and Jerks @ 165/115 lbs
3-5 Muscle Ups
Rest 4 Minutes between sets

     - Oh man, these were not pretty!

     - First round: about 1:35 on the row. 9 reps C&J dropped every rep. Got 4 muscle ups

     - Second Round: About a 1:40 row.C&J's dropped every rep. Got 3 Muscle ups

     - Third round: 1:45 row, 3 muscle-ups

After a few minutes rest did a set of 5 M/U's without much trouble. Amazing how much harder these are when you're gassed!

Sunday January 26, 2014

After an emotionally taxing weekend and a long-ass car ride I needed to head to the gym for some stress relief! So, I completed yesterday's scheduled workout


10 Sets of the following @ 90%:
5 Chest to Bar Pull Ups
15 Wall Balls
35 Double Unders
Rest 1 Minute between sets
     - Did pretty good on these, can't really complain. Sets were mostly about a minute. There were a few rounds where I messed up on D/U's that were probably more like 1:05-1:10. CTB's were slow because I can't butterfly them...yet!

+
5 Sets of the following:
30 Seconds of Deadlift @ 135/95
30 Seconds of Lateral Burpees
30 Seconds of Box Jumps
Rest 90 seconds between sets

     - Not gonna lie, these sucked!! I got 25 Deadlifts in round one and just about killed myself on the Burpees and Box Jumps! All other rounds I backed off my pace and got about 17 D/L's. Burpee rounds were 12 reps and box jumps...well, box jumps were just a complete shit show! I hit 10 most rounds which is dog slow. Went all out in last round and still only got 13.

Friday January 24, 2014

Branford Team WOD walkthrough

WOD 1: 8:00 partners work up to max of following complex
     - 1 Clean (any type), 1 Hang Sq. Clean, 1 Front Squat, 2 Jerks
     - Worked up to 225. Didn't feel too bad.

WOD 2: Team 2K Row
     - Time was 6:40. We did 250M splits the whole time.

WOD 3: 9:00 AMRAP - Each partner switches after full round
      - 3 Burpee Box Jumps, 6 D/L @ 185#, 9 Pull-Ups
     - We got just shy of 11 rounds

Wednesday January 22, 2014

AMRAP 12 Minutes of the following;
Row 1000 Meters
100 Air Squats
50 Pull Ups
25 Burpees

     -1 round + about 500M
+
Rest 15 Minutes
+
10 Rounds of the following:
4 Toes to Bar
6 Overhead Squats @ 95/65
8 Box Jumps

     - Time was 10:20. Don't feel great about this. This one crushed me, especially box jumps.

Tuesday January 21, 2014

A. High Bar Back Squat, 1 rep @ 93% x 3 sets, rest 2-3 minutes between sets.
     - All sets @ 305#. Felt pretty easy.

B. 3 Sets of the following:
15 Power Snatches @ 115/75 lbs
35 Calories Airdyne
Rest 9 Minutes between sets
      - Not sure what my time was on these. Snatches took about :40 - :45. A/D took forever

C. 10 Sets of the following @ light work:
30 Seconds on Airdyne
Rest 30 seconds
30 Seconds of Jump Rope
Rest 30 seconds

Monday January 20, 2014

Not a good training day overall. Worked out at 6AM (all by myself!!) and just couldn't shake the cobwebs off. Felt tired and weak today for some reason.

A. Above Knee Snatch @ 80%, 1 rep x 8 sets, rest 1:30 between sets.
     - Worked to 170# (all power snatches today). Had some misses where my timing was just off.
B. Above Knee Power Clean + Split Jerk @ 80%, 1 rep x 8 sets, rest 1:30 between sets.
     - All set with 205#. No misses but some early sloppiness on both the clean and the jerk. Was dialed in better by the 8th set.
C. Close Grip Bench Press, 1 rep @ 80% x 8 sets, rest 30 seconds between sets.
     - All sets at 195
D1. Row 25 Seconds @ 90% x 6 sets, rest 15 seconds.
D2. 2-3 Unbroken Muscle Ups x 6 sets, rest 1:30 between sets.

     - Decided to work one of my weaknesses so did M/U's with no false grip (which I'm horrible at!!!). These tend to expose my lack of explosiveness in my kip and today was no different. I had some unbroken sets but for the most part I was failing on the 2nd or 3rd rep. Just need to practice these more. I am much better using false grip but I also know that this is a less efficient technique.

Tried to work some Butterfly CTB pull-ups at the end but it just wasn't happening today!!!

Saturday January 18, 2014

This was one of those training days that you look forward to with dread all week! I think I definitely lost sleep over this one several times throughout the week. Just the last part alone was enough!

I generally feel OK with how I did. The last part was truly every bit as bad as it sounded!


All efforts @ 90% aerobic based:
For Time of the following:
500 Meter Row
50 Burpees
500 Meter Row
     - Time: 6:18. Admittedly I could have pushed harder on this but I held back a little on the rows, knowing that I had 2 more tough WOD's to complete. Had a nice pace on the burpees and really didn't slow down too much from 1-50.

+
Rest 7 Minutes
+
For Time of the following:
25 Overhead Squats @ 65/45 lbs
25 Box Jump Over
20 Overhead Squats
20 Box Jumps
15 Overhead Squats
15 Box Jumps
     - Time: 5:25. Wow, those box jump-overs CRUSHED me! OHS's weren't bad, especially not at this light weight.

+
Rest 7 Minutes
+
15-12-9-6-3 of the following:
Thrusters @ 95/65
Pull Ups
Lateral Burpees
     - Time was right around 8:15 I think.After the first round, this was pretty much a blur. Pull-ups were the easiest part and I only broke once in round 2. Thrusters were unbroken but had to rest in the rack several times. Lateral burpees....oh, those lateral burpees. Those were what made this a truly miserable WOD!!

Friday January 17, 2014

A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
     - 225, 245, 255, 265, 270
B. Clean and Jerk, 81%, 1 rep x 3 sets, 85%, 1 rep x 3 sets, 89%, 1 rep x 3 sets.
     - 205 x 3, 225 x 3, 245, 255, 265(f)
     - At 265 I made the clean fairly easily but missed the jerk. I think that I failed to stay back in my heels on the dip & drive. Kinda frustrating. I know I can jerk this weight.

C. 3 Sets of the following @ 95%:
30 Second AMRAP Squat Clean @ 165/115
30 Second Lateral Burpees
30 Second Airdyne
Rest 9 Minutes between sets

     - 8 Sq Cleans each round which was tough, 9-10 burpees and about 15 or so A/D cals

Wednesday January 15, 2014

A1. Front Squat, 73%, 6 reps x 3 sets, rest 2 minutes between sets.
     - 205, 215, 225
A2.  DB Seated Press, 6-8 reps x 3 sets, rest 2 minutes between sets.
     - 50# each round @ 8 reps, 6 reps, 7 reps

B.  4 Sets of the following:
35 Double Unders
10 Ring Dips
12 Box Jump Overs
20 Air Squats
10 Deadlift @ 165
12 Hand Release Push-Ups

Rest 4 minutes between sets

Sets were between 2:08 and about 2:38. Pace fell off a bit the last 2 rounds.

Tuesday January 14, 2014

A1. Close Grip Bench Press, 5 reps x 5 sets, rest 1:30 between sets.
     - Worked up to 215
A2.Pendalay Barbell Bent Over Row, 4 reps x 5 sets, rest 1:30 between sets.
     - 185# all sets

B. Deadlift @ 90%, 1.1.1 Cluster sets x 4 sets, rest as needed between sets.
     - 355, 365, 375, 385. Feel pretty good about this. Had a bit more in the tank after last set.

C. Every 90 Seconds Complete the following for 15 Minutes of:
7-10 Chest to Bar Pull Ups
10-12 Burpees
     - All sets completed @ 7 CTB's and 10 Burpees to overhead target. Could have maybe tried a couple more burpees per round but anything more than 7-8 CTB's would have been very tough.

+
D. Every 90 Seconds Complete the following for 15 Minutes of:
5-7 Depth Handstand Push Ups
10-12 Wall Balls
     - 5 HSPU's (no depth) first 4 rounds then 3-4 (mostly 3!) the rest of the way. 10 Wall-Balls every round except the last when I did 12. My wallball form sucks lately!

This was a 2 hour workout when all was said and done!! Did this one last in the day (6-8PM) which was weird. I read the comments of everyone else who had done this and it was described as a "bloodbath". Because of this, I swallowed my pride on the # of reps attempted on part D. Probably a smart move because it was still very, very tough but it was doable.

Monday January 13, 2014

A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 working sets, and no more than 2 sets at a moderate to medium weight.
     - Worked to 265. Tough but I could have done more.
B. 1 Hang Snatch + 2 Deck Snatch x 5 sets, rest as needed between sets. Athlete’s Choice to stay moderate to heavy.
     - Worked to 135, failed at 155 (didn't finish my pull on one of the deck snatches)

C.  Clean and Jerk on the Minute, Every Minute x 18 Minutes of the following:
Odd Minutes 3 reps @ 185/125 lbs @ touch n go
Even Minutes 2-3 Bar Muscle Ups
     - This was tough. Lowering the weight was a bitch on the C&J's. I semi-dropped a few reps but picked the bar right back up. Cleans were easy. Jerks were somewhat challenging because I'm not great at Push-Jerks. Bar muscle-ups.....oh-boy! Well, at least I got 2 every round. Still, there were some missed reps and these seem to be much harder than they should be. My technique needs work. Hope these don't show up in the Opens or any other comps!


PM Session

D. 6 Sets of the following @ 90%:
20 Second Repetitive Box Jumps
20 Second Airdyne
Rest 4-5 Minutes between sets

Saturday January 11, 2013

3 Rounds for time of the following:
20 Kettlebell Swings
20 Step Down Box Jumps
+
Rest 8 Minutes
+
3 Rounds for time of the following:
20 Pull Ups
20 Hand Release Burpees
+
Rest 8 Minutes
+
For Time of the following:
Row 250 Meters
50 Wall Balls
Row 250 Meters
50 Wall Balls
Row 250 Meters

I was actually looking forward to doing these WOD's. I figured that each one of these was more or less in my wheelhouse. Problem is, I underestimated the cumulative effect of doing all 3 in the same session!! 8 minutes was just not enough time for me to fully recover!

Part 1: This was pretty straightforward. Everything was obviously unbroken. The cycle time on my swings was nowhere near as fast as others in the group. This was mostly due to the fact that I wasn't using bastardized form to shorten the ROM and also because I was not dropping the last rep from overhead! Box jumps were decent but could have been faster. Time was 4:10

Part 2: Hoped to get Pullups unbroken through all 3 rounds but...nope! First round was unbroken with all butterfly pullups. 2nd round got 10 then 2 sets of 5 I think. 3rd round, who knows?! I think I broke into 4 sets with short rest. Burpees felt terrible.

Part 3: Felt nowhere near recovered from Part 2 and mentally I just felt like tapping out on this. Again, I had delusions of getting through everything unbroken because I did a similar WOD with MORE rowing and MORE wall-balls that I got through unbroken. However; I didn't have to do 2 miserable WOD's before that one!! First round got 25 and then did 15 and 10. Last set of Wall-balls was beyond miserable. I did 15 and then the rest is a blur. I seem to remember lots of sets of 5 and just feeling like holy shit -how am I going to finish this!! Got through the 50 and proceeded to row the slowest 250M of my life! Flopped off the rower and was a human puddle of goo for about 15-20 minutes. There was one point when I stood up too fast and felt myself start to black out! What a shit-show!

Friday January 13, 2014

Really good day at the gym today! Worked out with Masters firebreather Kevin Unger from CityLine CF. God guy who has really pushed me in the last few competitions I've done.

A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 4, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
     - Worked up to 270# and felt really solid on these today. 270 felt very easy and I'm definitely feeling stronger on these.

B. Clean and Jerk, 78%, 1 rep x 3 sets, 83%, 1 rep x 3 sets, 87%, 1 rep x 3 sets.
     - I killed these today!! Sets were at 205, 225, 245, 255. The 255 is a C&J PR and it felt eeeeasy! Could have easily gone for more but decided not to push it.

C. Power Snatch, on the minute, every minute x 15 minutes, 2 reps @ 155/105
     - Did pretty well on these. One miss but just a sloppy rep where wasn't focused. Did all reps no problem.

D. 2 Sets of the following @ 95%:
6 Clean and Jerks @ 135 lbs
45 Cal Airdyne
Rest 8 Minutes between sets

     - Did great on the C&J's but sucked wind on the A/D!!

Wednesday January 8, 2014

A1. Front Squat, 83%, 3 reps x 5 sets, rest 2 minutes between sets.
     - 225 for all sets w/ no belt. Not wearing a belt made these tough
A2. Weighted Ring Dips, 2 reps x 5 sets, rest 2 minutes between sets.(Heavier than last week)
     - 58#, did 3 reps on all sets. Could have gone heavier

4 sets of the following @ High Aerobic Effort:
50 Double Unders
15 Deadlifts @ 135 lbs
35 Air squats
15 Power Snatches @ 75 lbs(Switch Plates Out During Workout)
50 Double Unders
Rest 4 Minutes between sets

     - These definitely got progressively harder. Last set of Double-Unders each round was unexpectedly brutal. Didn't get through any of them unbroken which was disappointing.

Tuesday January 7, 2014

A1. Close Grip Bench Press, 2 reps x 5 sets, rest 1:30 between sets.
     - Worked to 235#
A2. Weighted Pronated Pull Ups, 1.1 x 5 sets, rest 1:30 between sets.
     - Started with 70# (way too heavy) ended up at 53#
B. Deadlift @ 85%, 2 reps x 3 sets, rest 2 minutes between sets.
     - Worked to 365
C. On the Minute, Every Minute x 12 Minutes of the following:
Even Minutes: 30 Second Row @ 85% aerobic effort
Odd Minutes: 3-4 Bar Muscle Ups or Ring Muscle Ups

     - Rows at about 1:30-1:35 pace (160-170M per round. Did 4 Muscle ups each round except I missed my last rep in the 3rd round and the last round.

D. OTMEM of

     - 25 Double-Under

     - 8-10 HSPU

     - I knew I could not sustain 8-10 HSPU's so I did 6 reps for my first 3 rounds. I then decided I was being a pussy so I did 7, 8 and 7 the last 3 rounds.

Monday January 6, 2014

A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 4, no more than 5 working sets, and no more than 2 sets at a moderate to medium weight.
     - Worked to 265#
B.  Hang Snatch, 3.3.3.3.3, rest as needed between sets. These can be dynamic starts and from mid thigh to pockets during first pull. Hang onto Barbell and do no let drop onto ground.
     - Worked to 145#. Focused more on technique over load today.

C. Clean(Power or Squat) and Jerk on the minute x 10 minutes, complete 1 repetition @ 225 lbs/155 lbs, after every 1 rep, complete 6-8 pistols in remaining time.
     - Did OK on this one. 8 reps every round but honestly there were about 6-10 no-reps I should have given myself. Still a decent effort.

D. 7 Sets of the following @ 90%:
Airdyne 25 seconds Sprint, rest 3-4 minutes between sets.

     - Did only 5 sets as I ran out of time. I need to push much harder on these after watching other people from afternoon classes.

Saturday January 4, 2014

50 Burpees
50 Thrusters @ 45/33 lbs
50 Pull Ups

Time was 6:05. Felt pretty good about this. Finished burpees in under 2:30 which is a halfway decent pace. Thrusters were unbroken (as in, didn't put the bar down) with a couple quick pauses in rack position. Pull-Ups were broken into sets of 10 and then 5. Did mostly butterfly.

+
Rest 10 Minutes
+
10 Rounds of the following:
4 Wall Balls
6 Handstand Push Ups
8 Kettlebell Swings @ 55 lbs

Meh. This part was kind of sucky. Obviously, for me this was all about the HSPU. I scaled this to fewer reps right from the start. Then, last few sets were 6 reps but with an abmat. No idea what my time was. I know that I was last person to finish but I also think I might have done an extra round. Who knows. Either way, the results were disappointing but not unexpected. HSPU's are far and away my #1 goat.

Friday January 3, 2014

A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
     - Worked to 245#. Felt OK/
B. Clean and Jerk, 75%, 1 rep x 3 sets, 80%, 1 rep x 3 sets, 85%, 1 rep x 2 sets.
     - Last 2 sets were 235 and 245. 245 didn't feel bad at all.
C. Power Snatch on the minute, every minute @ 135/95, 4 reps on the minute, every minute x 6 minutes.
     - This was tough but doable. Felt my form break down a bit on the last few reps of the last few rounds.
D. 3 Sets of the following @ 95% effort:
12 Clean and Jerks @ 115 lbs/75 lbs
12 Airdyne Calories
Rest 7 minutes between sets

     - Did OK with these. Went unbroken without a problem but just wasn't that fast on the eccentric part of each rep. Kevin smoked me and he was going straight from overhead to the ground w/o touching the bar to his body. Was concerned about screwing my back so I tried to maintain a steady pace with a slower cycle time. Could have gone harder on the Airdyne. I have a tendency to puss out on A/D sprints.

Wednesday January 1, 2014

A1. Front Squat, 93%, 1 rep x 3 sets, rest 2 minutes between sets.
     - Nothing like starting the New Year with a PR! I did 270# and it was actually the first time in about a year I did anything over 260. The rep was tough and I had to fight for it but it was a very clean lift. In other words, no arched back after coming out of the hole. I think that there were several reasons I was able to make this lift....
     1. I chose a sensible progression of weights while working up to 270. In the past I think I made the mistake of doing a set that was just shy of my max. The result is that by the time I got to my max, I had nothing in the tank!
     2. I was way more aggressive. I stayed tight from head to toe throughout the lift.
     3. I didn't panic when I hit a sticking point. There have been times when I start struggling with a lift when I just quit and dropped it. This time I waited that extra second and was able to fight through it.
     4. Did a better job of staying back in my heels. I have a tendency to lean forward when coming out of the hole. Didn't do that this time.

     - So, I'm happy that I broke through a plateau but I'm nowhere near satisfied as this is a big weakness that is also holding me back on Olympic lifts.

A2. Weighted Ring Dips, 3 reps x 3 sets, rest 2 minutes between sets.
     - 53#. Wasn't too hard. Couldve pushed for more.

B. 3 Sets of the following @ High Aerobic Effort:
10 Chest to Bar Pull Ups
15 Wall Balls
25 Burpees
15 Wall Balls
10 Chest to Bar Pull Ups
Rest 3 minutes between sets

     - First set about 3:00 flat. Next set roughly 3:15 and last set about 3:30. Everything unbroken until the last 3 CTB P/U's. Should've really tried harder to not come off the bar at all. Burpees were my weakness on this one.

Tuesday December 31, 2013

A1. Close Grip Bench Press, 3 reps x 5 sets, rest 1:30 between sets.
     - Worked to 215#. Shoulders felt terrible on these today. Really struggling with bench lately.
A2. Pendalay Barbell Bent Over Row, 5 reps x 5 sets, rest1:30 between sets.
     - 155#. Felt easy
B. Deadlift @ 80%, 3 reps x 3 sets, rest 2 minutes between sets.
     - 345#. Stuck to the rx percentage. These felt real good today considering that I haven't been deadlifting much.
C. On the Minute, Every Minute x 16 Minutes of the following:
Even Minutes: 25 Second Airdyne @ 85% aerobic effort
Odd Minutes: 2-3 Bar Muscle Ups or Ring Muscle Ups

     - Got just under 20 cals most rounds. Wasn't going all out.

     - Did 2 Bar M/U's per round. The deal with me and bar muscle ups is that I can do 'em but my technique is not good and I have a lot of trouble connecting them. I did 2 singles each round except the last one where I did 3.