Saturday May 31, 2014

AMRAP 15:00 of...

     - Up ladder of  70# KB Swing, 70# Goblet Squat, 30" Box Jump, 20 yard shuttle runs
     - 8 Rounds + 16 reps
    - Good workout but should have made the shuttle runs shorter. As it was the time was all in the running!

Friday May 30, 2014

A. Front Squat of the following:
75% x 5 reps  (205#), 78% x 3 reps  (215#), 81% x 1 rep  (225#), 80% x 3 reps (230#), 85%  x 2 reps (235#), 90% x 1 rep (250#)

B. High Bar Back Squat, 50% plus 40 lbs of chains x 2 reps x 8 sets, rest 30 seconds, concentrate on speed.    165# + Chains
C. Power Clean Cluster, build to tough 1.1, goal is 88% of best clean, 15 minute time limit.
     - Worked up to 245# but missed. Form was off today

D.  10-9-8-6-5 of the following:
Squat Cleans @ 165 lbs/110 lbs
Chest to Bar Pull-Ups
Every set completed, complete 70 Meter Farmer Walk with 75 lbs men/50 lbs women
4-3-2-1 of the following:
Squat Cleans @ 205/135 lbs
Chest to Bar Pull-Ups
Every Set completed, complete 70 Meter Farmer Walk with 75 lbs Men/50 lbs Women

     Time was 22:25. Squat cleans were very tough but I crushed the butterfly CTB's. All rounds unborken and smooth.

Thursday May 29, 2014

Light run ~ 20:00

Tuesday May 27, 2014

A. Split Jerk @ 90%, 1 rep x 7 sets, rest 2-3 minutes between sets.
     - Worked up to 260
B1. Deadlift, 2 reps x 5 sets, rest 90 seconds.
     - Worked up to 365
B2. Strict Press, 4 reps x 5 sets, rest 90 seconds.
     - 130#
C. 3 Sets of the following:

20 Second of Power Snatch @ 95/65 lbs
20 Second Box Jump @ 24/20
20 Second Kettlebell Swings @ 70/53 lbs
Rest 4 Minutes between sets

Monday May 26,2014

Murph

     - time was 34:10. Big improvement from last year!!! Decided to try some new tricks with partitioning the reps. Did 5-5-5 push-ups, pull-ups, push-ups right from the start and it really saved time when I started to wear out in the push-ups. I also did 25 reps of squats the first 10 rounds so that I only had to do 5 on the last 10. This saved my legs for the last, miserable 1 mile run. Good strategy overall. If there is a place where I could have saved some time it may have been in the running. My first mile was a pretty mellow 7:20 pace and my last mile was over 8. 

Monday May 12, 2014

A. High Bar Back Squat, 78%-83%, 4 reps x 4 sets, rest 2-3 minutes between sets.
     - 2 sets @ 255, 2 @ 275
B.  Squat Snatch, 75%, 1.1.1 x 4 sets, rest 2-3 minutes between sets.
     - 2 sets @ 135, 2 @ 145#
D.  AMRAP 16 Minutes of the following:
Axle Bar Front Rack Lunges @ 60 Feet @ 115 lbs
40 Wall Balls
30 Push Press @ 115 lbs
20 Box Jumps @ 30 inches/24 inches
AMRAP Muscle-Ups Remaining Time

     - Got to M/U's with 6:00+. Completed 16 M/U's with a few misses. Still suck at M/U's ever since I started experiencing shoulder pain.

Saturday May 24, 2014

Still a bit messed up from hurting my back earlier in the week. Got an adjustment on Thursday from the Chiro but not all the way there yet. Was supposed to do a long WOD with HSPU's and some other stuff but was worried about reinjuring my neck/back.

So, I decided to do a "redemption workout". This was a workout from 2010 Regionals which is really the last "big", official CF comp. that I ever competed in. It was also the most humbling experiences I've ever had in competition. The WOD was 21-15-9 of 135# Overhead Squats and Chest to Bar Pull-ups. The OHS's were so bad, I did not even make it through the first 21 reps under the 10:00 cap!!! Needless to say, I've come a long way since then and OHS's are no longer the glaring weakness they once were.

My attempt at this WOD went a lot better to say the least. I actually got through the first set of OHS unbroken!!! Could have pushed through the set of 15 as well but dropped the bar at 10 reps. Got the last 9 unbroken as well.

CTB's did not go as well. I decided to forego butterfly CTB's in an effort to spare my left shoulder. Plus, my form on these has been crap lately. I split the first round into 7-7-7 with at least 15-20 seconds rest in between. Second round 5-5-5 and last round 5-4 (which ended up as 5-2-2!)

Time was 7:12. Really proud of this. If only I were better at CTB's I would have really crushed it.

Friday May 23, 2014

AMRAP 20
     - 200M Row
     - 10 Wall-Balls (30# WB)
     - 200M Row
     - 10 Box Jump (30" Box)

     - I think I got 6 Rds.+200M+10WB+200+5 Box Jumps

Thursday May 22, 2014

A. Airdyne: :30 @ 80%, :30 @ 50%, 10 sets

B. 5 sets of 15 Box Jumps, 40 Double Unders

C. Airdyne: :30 @ 80%, :30 @ 50%, 10 sets

Tuesday May 20, 2014

A. Split Jerk @ 85%, 1.1 x 4 sets, rest 2-3 minutes between sets.
     - 225#
B1. Deadlift Cluster @ 88%, 1.1 x 5 sets, rest 2 minutes.
     - 365# (tweaked my back but didn't seem too bad at the time)
B2. Strict Handstand Push-Ups Cluster to abmat, 3.3 reps x 5 sets, rest 2 minutes.
     - Did not get 3 reps every time on the second part of the cluster.
C1.  DB Bench Press @ 30x1, 8-12 reps x 3 sets, rest 1 minute.
     - Intense shoulder pain. Had to drop weight way down to 45# to be able to get through these
C2.  GHD Raises, 8-12 reps x 3 sets @ 30x1, rest 1 minute.

Monday May 19, 2014

A. Front Squat, 5 reps @ 75%, 3 reps @ 80%, 1 rep @ 85%, 1 rep @ 88%, 5 reps @ 75%, 3 reps @ 80%, 1 rep @ 85%, 1 rep @ 88%, rest 2-3 minutes between sets.
     - 205, 225, 245, 255, rinse and repeat
B. High Bar Back Squat plus 40 lbs of chains @ 20x1, 2 reps @ 55%, x 6 sets, every 30 seconds. Concentrate on Speed.
     - 185# plus chains
C. 2 Position Snatch @ 65%, Above Knee + High Hang x 5 sets, rest 1 minute.  Power Snatch
     - 135#
D.  Perform the following for time of:
5-4-3-2-1 of:
Thrusters @ 165 lbs
Bar Muscle-ups
Run 400 Meters between every set completed

     Time 16:40

     - All thrusters unbroken and felt surprisingly easy @ this weight. Muscle ups did all single reps. Missed maybe 2-3 reps but not too bad of an effort. Sooner or later I have to figure out how to rep these out!

Sunday May 18, 2014

Rode bike to gym @ 14 mile round trip

CTB practice - 5 sets of 6 unbroken reps butterfly CTB, rest as needed between sets
     - Some sets were smooth as silk, others not so much. Palm of right hand started to rip so I started to fade a bit in lat 2 sets!! Need to keep practicing.

Saturday May 17, 2014

A. High Bar Back Squat @ 30x1 @ 55% all sets, 3 reps x 5 sets, rest 1 minute between sets. Concentrate on Speed
     - 185#
B. Clean Pull Position(High Hang-Mid Thigh-Floor) Clusters, one from each position x 4 sets, rest 2 minutes between sets.
     - 185#
C. 26 Minutes on Airdyne @ 80% Aerobic Effort, Every 3 Minutes complete the following:
7 Toes to Bar
7 Thrusters @ 115 lbs/80 lbs
     - All sets consistent pace. Unbroken on all reps
     - Total A/D Cals= 252


*** Rode bike to and from gym (14 miles) ***

Friday May 16, 2014

A. Front Squat @ 78%-83%, 4 reps x 4 sets, rest 2-3 minutes between sets.
     - 215, 225, 230, 235

B. Power Clean Cluster, 1.1.1 x 4 sets, 75%, rest 2-3 minutes between sets.
     - 205#
C. Weighted Ring Dips @ 20x1, 3-4 reps x 4 sets, rest 2-3 minutes between sets.
     ***** Only did 1 set @ 35#. These felt AWFUL on my left shoulder. Even went outside to try regular bar dips unweighted on parallel bars and those were also a no-go!

D. AMRAP 12 Minutes of the following:
6 Overhead Squats(Taken from floor) @ 165 lbs
8-10 Chest to Bar Pull-Ups
30 Meter Farmer Walks @ 70-75 lbs in hand Men/45-50 lbs in hand Women

     - Got 4 full rds. + 6 OHS + 2 CTB

     - OHS were tough but not that bad. Broke up CTB's right from the start. farmer carries were fine.

Wednesday May 15,2014

For time of...

1000M row

60 box jumps

50 burpees

40 KB Snatch @53#

30 Ttb

Time-14:20

Saturday May 10, 2014

A.  Front Squats @ 30x1 @ 55% all sets, 3 reps x 5 sets, rest 1 minute between sets. Concentrate on Speed
     - 155#
B. Snatch Pull Position(High Hang-Mid Thigh-Floor) Clusters, one from each position x 4 sets, rest 2 minutes between sets.
     - Worked up to 185
C. 10 Rounds of the following:
Row 250 Meters
14 DB Power Snatch(7/each side) @ 70 lbs/50 lbs
7 Burpee Pull-Ups
     - 34:00 on the dot. Snatches were tough. Unbroken first 2 rounds then 3-2-2 for most other sets. Could have pushed harder and split to sets of 4-3 !!!

Friday May 9, 2014

A. Push Press, 3.2.1.3.2.1, rest 2-3 minutes between sets.
     - 185, 195, 200
B. Weighted Supinated Pull-Ups @ 30x1, 3-4 reps x 4 sets, rest 1-2 minutes between sets
     - 35#
C. Close Grip Bench Press @ 21x1, on the minute, every minute x 10 minutes x 1 heavy rep.
     - 205#
D. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: Russian Kettlebell Swings @ 80 lbs or more x 15 reps
Even Minutes: Airdyne @ 95% 25 seconds airdyne

Thursday May 8, 2014

A. High Bar Back Squat of the following:
5 reps @ 75%, 5 reps @ 80%, 3 reps @ 85%, 3 reps @ 88%, rest 2-3 minutes between sets.
     - 245, 265, 280, 285. Felt pretty good with these.
B. Front  Squat, 5 reps x 3 sets @ 65%, rest 2 minutes between sets.
     - 185 all sets.
C. Power Clean 2 Position(Above Knee-Ground) @ 75%, on the minute, every minute x 12 minutes.
     - 205 all sets. A few sloppy reps and I tweaked my back a little towards the end.
D.  5 Rounds of the following:
Run 200 Meters
5 Hang Power Cleans @ 205 lbs/125 lbs
12 Chest to Bar Pull-Ups
     - This was very tough. All singles on the cleans after first round. CTB's weren't too awesome but not terrible. Did 6 and 6 first round then mostly 4-4-4 after that. Don't know my time because clock got accidentally reset. I estimate that I was at around 15 minutes give or take. Each round seemed like it took about 3 minutes.

Tuesday May 6, 2014

Row @ 15 Minutes @ Zone 1 Effort
+
10 Sets of the following:
20 Double Unders
8 Pistols 4/each leg)
Rest 30 seconds between sets
+
Row @ 15 Minutes @ Zone 1 Effort

PM Session:

Warm-Up
3 sets of AMRAP kipping HSPU, 4:00 rest
     - Got 6 reps each set. Will make sure to go for at least 7 next week!!!!

A. Push Jerk, one 1 rep every 90 seconds x 8 sets, make last set one heavy single.
     - Worked up to 215. I did really shitty on these today and even missed one rep. Gotten so used to splitting that felt awkward to Push Jerk!!
B1. Deadlift @ 55%, 2 reps x 8 sets, rest 30 seconds—Use Blue Band for added resistance
     - 235 + Band
B2. Toes to Bar, Unbroken AMRAP Set of 22 seconds x 8 sets, rest 2 minutes between sets.
     - These were all over the place. Did 14 reps my first set then anywhere from 8-12 after that. Gotten better at these but still not my strength. Left biceps was acting up again.
C1. DB Seated Single Arm Press @ 40x1, 6-8 reps x 3 sets, rest 1:30 between sets.
     - Used 40# first set and 35# other sets.Was feeling pretty worn down at this point from everything else I did!!
C2. Weighted Back Extensions Cluster @ 30x1, 6.6.6 x 3 sets, rest 1:30 between sets.
     - Used only 15#! Again, I felt totally crushed at this point in my workout and honestly should have just called it a day,

Monday May 5, 2014

Warm-Up
5 Wall Walks + 5 shoulder taps
HSPU negative to deficit. 3 sets of 5 reps using Abmat with 1 45# plate



A. Front Squat, 5 reps @ 75%, 5 reps @ 80%, 3 reps @ 85%, 3 reps @ 88%, rest 2-3 minutes between sets.
     - 185, 205, 215, 225
B. High Bar Back Squat, 5 reps x 3 sets @ 65%, rest 2 minutes between sets.
     - 215
C.  3 Position Power Snatch(Mid Thigh-Above Knee-Ground) x 7 minutes, on the minute, every minute @ 65%.
     - 115
D.  For Time of the following:
Row 500 Meters
15 Clean and Jerks @ 135/95
6 Muscle-Ups
Row 500 Meters
15 Clean and Jerks @ 135/95
6 Muscle-Ups
     - Time was right around 11:00. Didn't push too hard and dropped every C&J as I was concerned about my shoulder. Shoulder actually felt pretty good afterward! However; I seemed to aggravate my left biceps tendon while doing Muscle Ups!

Saturday May 3, 2014

A. High Bar Back Squat @ 30x1 @ 55% all sets, 3 reps x 5 sets, rest 1 minute between sets. Concentrate on Speed

B. KB Bottoms Up Walk x 20 Meters x 5 sets, rest 1 minute between sets.

     - 18# KB

C. 26 Minutes on Airdyne @ 80% Aerobic Effort, Every 3 Minutes complete the following:

7 Box Jumps

7 Squat Snatch @ 75#

     

Thursday May 1, 2014

A. Overhead Squat of the following:
5 reps @ 65%, 5 reps @ 70%, 3 reps @ 75%, 3 reps @ 80%, rest 2-3 minutes between sets.
     - 155,175, 185, 195

B. High Bar Back Squat @ 70%, 3 reps x 3 sets, rest 2 minutes between sets.
     - 235
C.  Four Rounds for time of the following:
400 Meter Run
20 Russian Kettlebell Swings @ 88 lbs
Row 500 Meters

      - Time was just 18:21

Tuesday April 29, 2014

Perform the following @ 70% effort:
75 Calories on Airdyne
+
Rest 5 Minutes
+
10 Sets of the following:
30 Seconds of Double Unders
30 Seconds of Rest
+
Perform the following @ 70% effort:
75 Calories on Airdyne

PM Session:

A. Half Kneeling Landmine Pressing, 10-12 reps/each x 4 sets, rest 1:30 between sets.
B1. Deadlift, 3.2.1.3.2.1, rest 2 minutes between sets.
     - 335, 345, 355
Your highest number at 1 rep should be no more than 85% of your best 1 REP MAX
B2. DB Farmer's Walk x 60 Meters @ tough weight x 6 sets, rest 2 minutes between sets.
      - 80#
C1. Romanian Deadlift @ 30x1, 4-6 reps @ 60% of best clean x 3 sets, rest 1:30 between sets.
     - 185#
C2. Row @ 100%, 250 Meters x 3 sets, rest 3 minutes.