Tuesday August 27, 2014

A. Clean and Jerk, 5-6 attempts, work to heavy single.
     - Worked up to 255# and missed at 265 (missed the Clean). Felt a bit heavy today.
B. Deadlift @ 75% or higher of your best deadlift, 1 rep x 5 sets, rest as needed between sets.
     - 315#. Felt very easy

C. 30 Power Snatches for Time @ 135/95 lbs
     - 3:02! Big PR. Started with a few sets of 3 and then pretty much fast singles after that. Had to reset collars once which cost me 5-10 seconds. My intensity was good throughout but technique was definitely a little sloppy.
+
Rest 15 Minutes
+
D. 21-15-9 of the following:
Power Cleans @ 115/75 lbs
Ring Dips
     - 3:25. I killed this. Cleans felt very easy but I broke once intentionally in the first and second rounds to save something for the dips. Dips broken into 7.7.7, 5.5.5, 3.3.3.

Monday August 25, 2014

A. Snatch, 75% or higher of your best snatch, 1 reps x 5 sets, rest as needed between sets.
     - 155, 160, 165, 170, 175, 185(!!!)
     - So psyched to hit 185. Had not attempted this weight in at least 6 months and it felt eaaasssy!

B. High Bar Back Squat @ 20x1, 5-6 attempts for a tough single.
     - Worked up to 325 but missed at 340.

C. 30 Muscle Ups For Time
     - 9:59. First few sets were 3,3,2,2. Probably a mistake. Should have done paced singles the whole way through. Had a bunch of misses and towards the end was slightly concerned I would not beat the 15:00 cap. Definitely room for improvement.

Saturday August 23, 2014

Garage Games "Mass Mayhem 2014" Team Comp.

WOD 1: Max barbell complex of the following - 1 Clean + 2 FS + Jerk
     - Opened with 225# which I knew I could hit easily. Then did 235# without much trouble. Had to decide whether to really go for it and try 245# or lay up and try 240#. I did 240# and honestly it did not feel too difficult

WOD 2: 5:00 Partner row for Max Calories + 5:00 Partner AMRAP of 3 Squat Clean @ 185/5 Barbell Burpees
     - My partner and I decided to do 4 1:00 intervals and then finish up with :30 intervals. I thought that by rowing w/o straps we could save a ton of time in transitions. We were pretty fast in transitions but I think we really needed to push the pace way more on our rows. Some teams were rowing at a pace well over 2,000 Cals an hour!!

     - The second part was tough. I went all touch 'n go on the Squat Cleans which I wasn't sure I was capable of. I did 5 rounds and my partner did 5+. Really proud of how I did on this one

WOD 3: Chipper
     - 800M Run w/ 45# Plate, 80 Shoulders to overhead at 155#, 100 TTB, 140 KBS @ 70#, AMRAP Double Unders in remaining time. On STO, one athlete must hold a Handdstand, on TTB althlete must hang from bar, on KBS one athlete must hold support on rings.
     - The run sucked. Was awkward holding the plate and I found it impossible to hold in a way that allowed me to run fast. That said, I was the first on my team to finish the run. I did 2 sets of 10 each on the STO, sets of 10 on TTB and I did sets of 10-15 on KBS
     - By the time I got to Dubs my grip was kind of smoked. Still managed to bang out a set of 40 and a set of 50.

    - My team finished 9th in Rx in a pretty tough field. Nothing to be ashamed of.

Friday August 22, 2014

Garage Games Comp. Prep

400M 45# Plate Carry
10 Shoulder to Overhead at 155#
Rest 1:00
10 Shoulder to Overhead at 155#

15:00 Airdyne

Thursday August 21, 2014

Garage Games Team Comp Prep

     - 3:00 to work to max weight of the following complex
     - 1 Clean + 2 Front Squats + 1 Jerk
     - Did 225 and then 235 which felt relatively easy. Warmed up with minimal sets -just 135 and 185 to simulate competition

     - 5:00 of
     1:00 Row/1:00 Rest x 2 sets
     :30 Row/:30 Rest
     - Didn't even take note of my cals but I felt like I was rowing at a decent clip
     +

     3 Squat Clean @ 185#
     5 Lateral Burpees
    :30 Rest

     - Did 5 sets dropping every clean

Wednesday August 20, 2014

For time of...

10 Rounds of
     - DB Squat Clean @ 35# DB's
     - Deficit Push ups on DB's

     - Time = 10:59

Monday August 18, 2014

A. Snatch Low Percentage, 70%, 1 rep x 2 sets,  75%, 1 rep x 2 sets, 80%, 1 rep x 3 sets, rest as needed between sets.
     - 135, 145, 155, 160, 165
     - Did pretty well with these today. No misses and all clean attempts for the most part
B. Front Squat @ 210 lbs x 2 reps x 6 sets, rest 2-3 minutes between sets.
     - Pretty easy
C. Deadlift @ 320 lbs, x 3 reps x 6 sets, rest 2-3 minutes between sets.
D1. Fat Grip Pull-Up Bar AMRAP 25 Seconds x 5 sets, rest 1:30 between sets.
     - 8-10 reps each round
D2. Close Grip Bench Press @ 33x1, 2-3 reps x 5 sets, rest 1:30 between sets.
Look at last week what you used for weight, should be around same weight or slightly higher

     - Worked up to 195. These still hurt my shoulder

Saturday August 16, 2014

15 Minute AMRAP of the following:
8 Pull-Ups
15 Overhead Squats @ 95/65 lbs
8 Box Jumps @ 24/20 inches
+
Rest 8 Minutes
+
15 Minute AMRAP of the following:
10  5  Handstand-Push-Ups Kipping
15 Toes to Bar
200 Meter Run

+

Rest 5 Minutes

2:30 AMRAP Double Unders

+ 2:30 AMRAP Wall Balls

I got either 8 rds + 5 OHS or 9 rds + 5 OHS on Part 1

I scaled HSPU to 5 on the second part and got through them all unbroken. Probably didn't need to back off so much. TTB actually gave me the most trouble. Grip was smoked from all the pull-ups

Double under I tried to attack in unbroken sets of 25. I got 150. I got 50 Wall-Balls,. Should have been more but I didn't realized we were starting right after D/U's so lost about :20.

Friday August 15, 2014

A.  Clean @ 60%, 3 reps x 3 sets, 70% x 3 reps x 3 sets, 80% x 3 reps x 3 sets, rest as needed between sets. These can be touch n go for early sets, then clusters at final sets.
     - Worked to 225#
B. Front Squat, complete 5 heavy singles, do not work to a max, rest as needed between sets.
     - Worked up to 265
C. High Bar Back Squat @ 70%, 3 reps x 5 sets, rest 2 minutes between sets.
     - 245

D. 3 Rounds of the following for Gymnastics Based Skill Work:
10 reps of Push-Ups Touch-Ups, rest 30 seconds
After every rep, touch each shoulder
6 reps of Wall-Walk, rest 60 seconds
5 reps of Ring Pull-Ups, rest 90 seconds.
Bring as high as possible
     - Wall Walks were hell. Everything else was fine.

Thursday August 14, 2014

A. Push Press @ 80%, 3 reps x 5 sets, rest as needed between sets.
     - 165#
B. Weighted Pull-Up Triangle @ 20x1, 3-4 reps x 4 sets, rest 1:30 between sets.
     - 44#
B2.  Good Mornings, 6 reps x 4 sets, rest 1:30 between sets.
     - 135#
C. 4 Sets of the following @ 80%:
4 Minutes on the Clock:
Row 500 Meters
10 touch n go power snatches @ 115 lbs/75 lbs
AMRAP Muscle-Ups in remaining time
Rest 4 minutes between sets

     - Did a little better on the Muscle Ups today but still struggled as I missed several reps each round. I got between 4 and 6 reps every round. Started M/U's with about 1:30 on the clock in every round.

Wednesday August 13, 2014

A. Jerk Dip @ 100%, 2 reps, on the minute, every minute x 10 minutes.
     - 275#
B. Split Jerk Cluster, 78%, 2.1.1 x 5 sets, rest as needed between sets.
     - 205#. Very sloppy with these today. Maybe because I did not really do any warm-up sets
C1. Deadlift @ 68%, 3 reps x 5 sets, rest 2 minutes between sets.
     - 275#
C2. Strict Handstand Push-Ups,  6-8 repetitions x 5 sets, rest 2 minutes between sets.
People can increase difficulty by increasing height of HSPU, and/or people who struggle, can decrease height to their level, and/or Negative Clusters of 1.1.1.1.1

     - I did all negatives to a slight deficit (45# plates w/ abmat in between)

D. For Time of the following:
50 Calories on Rower
40 Chest to Bar Pull-Ups
30 Overhead Squats @ 135/100 lbs
     - Time was 8:55. Row was at a nice comfortable pace. CTB's did in sets of 5 kipping (no BF's) the whole way through. Made sure not to go to failure. OHS's were tough but not terrible. First set - 10 reps, then 7, 5 and 8. Overall, not too bad.

Tuesday August 12, 2014

A. Hang Squat Snatch: 5 sets of 3 reps
     - 115, 125, 135, 145, 155
     - Felt better on these than I have in a long time. Focused on getting full extension without "jumping" or banging hips forward into the bar. Also focused on getting under bar quickly with minimal movement of the feet.

B. Back Squat: 2 Reps @ 34x1, Rest :90 seconds
     - 225, 245, 255, 255, 255

C. Front Squat: 2 Reps @ 71%, Rest :90
     - 195 straight across

D. EMOM for 10:00 of 10 Bar Facing Burpees
     - I did these using new technique of stepping up with one leg, 2 feet together then hop and twist over the bar, step back one leg at a time, then repeat. I think this worked well and allowed me to get in a better rhythm and keep my heart rate lower.

Sunday August 10, 2014

 CF Athlete Camp - Day 2

45:00 AMRAP of
    - 1,500M Row
     - 5 Wall Walks
     - 10 Strict Pull-Ups
     - 15 Step Down Box Jumps
     - 100M Farmer Carry @ 2 70# KB's.

     - Score was 4 rounds + 940 Meters
     - Pace was fairly consistent but I slowed down mostly on the row and the Wall-Walks (which I knew would be tough). The pull-ups were not so bad for me and neither was the Farmer Carry.

Saturday August 9, 2014

CF Athletes Camp at CF Free

A. Lactate Tester
   - 15 Cals on Assault Bike
   - 15 KB Swings @ 70#
   - 15 Burpees
    - 15 KB Swings @ 70#
   - 15 Burpees
   - 15 Cals on Assault Bike
   - Time was 3:43. Could've gone harder on first Bike Interval. Everything else felt like an aggressive sprint pace.

B. Squat Clean
     - 12:00 to work to 1RM: Worked to 112kg /246#
     - I actually wouldn't have even attempted this weight if I had known how heavy it was. The plates were all in kg's and this really tested my knowledge of the metric system and math skills. Wasn't until I grabbed a calculator that I figured out that I hit a new PR!!! I did miss twice at about 250# before I finally got this lift just as time was running out. It was extremely ugly on the recovery but it counted!
     - 4:00 AMRAP @ 80% of above
     - That metric system fucked me up AGAIN!! I loaded what I thought was 188 lbs. on the bar only to find out afterward that this was 94 kg /206#!! No wonder I sucked so bad at this! I only got about 10-11 reps.
     - 4:00 AMRAP @ 90% of above
     - Well this was closer to the weight I was supposed to be doing but still a bit heavier than where I should have been. I loaded 224# on the bar and got about 4 reps (and at least 3 failures!).

Friday August 8, 2014

A. Muscle Up practice
     - Did 3 reps on the minute for about 5-6 minutes. Failed a couple times on the 3rd rep.
B. Clean and Jerk @ 85%-90%, 1 rep x 6 sets, rest as needed between sets.
     - 225#
C. Front Squat @ 50%, 2 res x 8 sets, rest 30 seconds—Speed!!
     - 155#
D. High Bar Back Squat 1 ¼  50%, 3 reps x 5 sets @ 30x1, rest 2 minutes between sets.

     - 185

E. Squat Snatch tech work

     - Worked sets of 3 @ 115-135

Thursday August 7, 2014

A. Push Press @ 75%, 4 reps x 4 sets, rest as needed between sets.
     - 165
B1. Heavy Russian Kettlebell Swings, 12-15 reps x 4 sets, rest 60 seconds between sets.
      - Heaviest KB
B2. Snatch Grip Romanian Deadlifts @ 90% of best snatch, 4 reps x 4 sets, rest 60 seconds between sets.
     - 165
B3. Weighted Towel Pull-Ups @ 30x1, 2.2.1 x 4 sets, rest 2 minutes between sets.
     - Could only do these with about 20#. Switched to V Bar Pull ups the last 2 rounds
C. 3 Sets of the following @ 80%:
500 m Row
15 Chest to Bar Pull-Ups
400 m Run
15 Toes to Bar
50 Double Unders
3-5 Muscle-Ups
Rest 5 minutes between sets

     - This was a total abortion. Everything went OK except the Muscle Ups but I completely failed at the M/U's. My form totally broke down after doing all the other stuff.

Tuesday August 5, 2014

A. Split Jerk, 75%, 3 rep x 5 sets, rest as needed between sets.
     - 185
B. 1 Jerk Dip + 1 Split Jerk, 90%, x 5 sets, rest as needed between sets.
     - worked to 270#. 5# PR!!
C. Snatch Pull @ 105%, 4 reps x 4 sets, rest as needed between sets.
     165
D1. Deadlift, 60%, 3 reps x 6 sets, rest 45 seconds-Speed out of bottom.
     - 245
D2. Strict Press, 2-3 reps x 6 sets modrate weight, rest 90 seconds between sets.
Compare to July 22nd

     - 135

Monday August 4, 2014

A. Snatch @ 70%-80%, 1 rep from above knee + 1 rep from ground x 3 sets, rest as needed between sets.
     - Worked to 155. Form still rusty as hell.
B. High Bar Back Squat @ 90% @ 20x1, 1 reps x 6 sets, rest 2-3 minutes between sets.
     - 305#
C. Front Squat @ 68%, 2 reps x 6 sets, rest 90 seconds between sets.
     - 185
D1. AMRAP Strict Pronated, Supinated or Variant Grip Pull-Ups x 25 seconds x 4 sets, rest 1 minute
     - 10-13 reps
D2. AMRAP Hand Release Push-Ups x 45 seconds x 4 sets, rest 1:30 between sets.
     - About 30 per round
D3. 1 Legless Rope Climb, 2 Rope Climbs Use Legs x 4 sets, rest 3 minutes between sets.

     - Tough but did them all.

Sunday August 3, 2014

A. Tall Kneeling Press, 3 sets of 5 reps each arm
     - Begin by kneeling (both knees on ground) with tight torso and perfect posture, tight glutes and abs.

B. KB Waiter's Press, 2 sets of 5 reps
     - The waiter’s press is performed same as a normal press, but with the body of the bell on the hands, instead of held by the handle. Having the wrist flexed and the full weight of the bell in the hand allows you to feel your lat much better than straight pressing.

C. Bottoms up press, 3 sets of 5 @ moderate weight

D. 1 1/2 Press, 5 sets of 3-5 reps
     - Each rep goes like this - KB starts in the rack, press to top of head, lower back to rack, press all the way overhead.

E. 3 Rounds for time of...
     - 800M Run
     - 10 Double KB Swing (Russian)
     - 10 Double Clean
     - 10 Double Strict Press

Saturday August 2, 2014

For Total Time:
10 Rounds of the following:
5 Pull-Ups
5 Push-Ups
Run 100 Meters
+
5 Rounds of the following:
15 Wall Balls
15 Burpees
+
2 Rounds of the following:
25 Cals Rower
35 Cals Airdyne

     - This was really tough. I felt good and had a decent pace through the first part. The Wall Ball/Burpee part wrecked me. Especially the burpees! Last part was done at an extremely slow pace. Total time was about 32:18.

Friday August 1, 2014

A. Below Knee Squat Clean(1 rep) + Ground Squat Clean(1 rep)x 4 sets, rest 2 minutes between sets—work up in weight.
     - Worked to 210#
B. Front Squat @ 90%, 1 rep x 3 sets, rest 2-3 minutes between sets.
     - Worked up to 265#. Missed at 275#. Just didn't have it today
C. High Bar Back Squat @ 65%, 3 reps x 5 sets @ 30x1, rest 2 minutes between sets.
     - 225#
D. 6 Sets of the following @ all out effort:
17-19 Calorie Airdyne @ all out effort, rest 4 minutes and 15 seconds to 4 minutes and 30 seconds rest time.
     - Did this at home so subbed 20 Cal Row for Airdyne. Time was :29-:31 each round

Thursday July 31, 2014

A. Push Press(1 rep) + Push Jerk(2 rep) x 4 sets, rest 2 minutes between sets.
Work to about 85% of best push press
     - 185#
B1. DB Tripod Bent Over Row @ 40x0, 5-6 reps/each heavy x 4 sets, rest 90 seconds between sets.
     - 80# x 6 reps
B2. Clean Grip Romanian Deadlifts @ 90% of best clean, 4 reps x 4 sets, rest 90 seconds between sets.
     - 245#
C. 4 Sets of the following @ 80%
100 Double Unders
1k Row @ 80%
Rest 4 minutes between sets
Keep Track of Each Round and see time component

     - 4:39, 5:13, 5:16, 5:30

     - unbroken on first round of Double Unders. Had some trouble after that