Monday August 31, 2015

A. Mid Thigh Snatch Cluster, Power or Squat, 70% x 1.1.1 x 4 sets, rest as needed.
You can use blocks as well for this from mid thigh position
     - 145#
B. Front Squat, 85% x 4 reps x 5 sets, rest as needed between sets.
     - Still feeling wayy off on these. Did 205 for 4, 225 for 4, 230 for 2(!!), 205 for 4 and 215 for 4

C. Split Jerk, 82% x 1.1.1 Cluster x 2 sets, 85% x 1.1 Cluster x 2 sets, rest as needed.
     - 225 and 235

D. Clean Pull, 100% x 3 reps x 4 sets, rest as needed.
     - 275#

+
E. 6 Rounds of the following:
15 Cal Row
15 Burpees
15 Wall Balls @ 25/16 lbs to Ten Foot Target
     - 16:44. Unbroken on wall balls. Slow but steady through burpees and rowing


+
F.  Complete 7 sets of the following:
Snatch(2 rep) + Overhead Squat(2 reps) @ 65% of Best Snatch, rest 30 seconds between sets.

     - Done with 135#

Exhausting session that took me almost 2 hours. Front Squat is shit right now but Snatch technique is feeling decent. Aerobic capacity also feeling pretty good. Think that the weight loss has cost me some strength.

Saturday August 29,2015

A. Snatch, 70% x 1.1.1, 75% x 1.1, 80% x 1, 70% x 1, 75% x 1, 80% x 1 x 3 sets

     185

B. Clean and Jerk, 70% x 1.1.1, 75% x 1.1, 80% x 1, 70% x 1, 75% x 1, 80% x 1 x 3 sets

225

+

C. AMRAP 22 Minutes of the following:

5 Power Cleans @ 155 lbs

10 Toes to Bar

15 Box jumps Overs @ 24 inches

200 Meter Run

7+14

Friday August 28,2015

A. 3 Position Clean, 60%, 1 rep x 5 sets, rest as needed between sets.

B. Front Squat, 50% x 4 reps x 2 sets, 55% x 3 reps x 3 sets, rest as needed between sets.

+

C. 30 Minutes on the Assault:

Every 5 Minutes get off and complete the following:

10 Wall Balls

5 Strict Pull-Ups

10 Burpees

5 Strict Ring Dips

 

Wednesday August 26,2015

A. 3 Position Snatch, 60% x 1 rep x 5 sets, rest as needed.

     125

B. High Bar Back Squat, 5 reps x 2 sets @ 50%, 60% x 4 reps x 3 sets, rest as needed between sets.

     235

C. Complete the following of Running:

1000 Meters Row @ 80%, rest 4-5 minutes or when heart rate below 100 BPM

+

750 Meter Row @ 85% x 2 sets, rest 3-4 minutes or when heart rate below 110 BPM

+

500 Meter Row x 4 sets, rest 2-3 minutes or when heart rate below 120 BPM

+

250 Meter Row x 6 sets, rest 1 minute or when heart rate below 120 BPM

Tuesday August 25,2015

A. Power Clean(1 rep) + Squat Clean( 1+1 rep) @ 60% x 4 sets, rest as needed.

B. Muscle Snatch, 65% x 5 reps, 70% x 4 reps, 75% x 3 reps x 2 sets

     105

+

C.  50-40-30-20-10 of the following:

Assault Bike Calories

5-4-3-2-1 of the following:

Muscle Ups

Monday August 24, 2015

A. Power Snatch(1 rep) + Squat Snatch( 1+1 reps)  @ 60% of Power Snatch x 4 sets, , rest as needed.
     - 125#
B. Front Squat, 50% x 4 reps x 3 sets, 55% x 4 reps x 2 sets, rest as needed between sets.
     - 155# and 165#
+
C. AMRAP 20 Minutes of the following:
30 Double Unders
15 Ski Erg Cal
10 Burpees
     - 9+ Rounds. Didn't miss a single double under
+
D.  20 Minute Zone 1 Assault

Sunday August 23, 2015

CrossFit Open WOD 11.2

This was a "goat" workout for me in the very first CrossFit Open. I did pretty poorly and I think it was mainly because of the push-ups.

WOD 11.2
15:00 AMRAP of...
9 Deadlift @ 155#
12 Push-Ups (Hand Release)
15 Box Jumps

Score was an even 11 rounds. This was an improvement of more than one complete round. I did slow down on the push-ups the last few rounds and had to take some short breaks but overall moved pretty well throughout.

Friday August 24,2015

A. 3 Position Clean, 70% x 1 set, 75% x 1 rep x 2 sets, 78% 1 x rep x 2 sets, rest as needed between sets.

     205

B. Front Squat, 75% x 5 reps x 2 sets, 80% x 5 reps x 3 sets, rest as needed between sets.

     - worked to 225. Tried 230 but got only 3 reps. 

C. Split Jerk, 70% x 1.1 x 2 sets, 75% x 1.1 x 2 sets, 78% x 1 rep x 2 sets, rest as needed.

     - worked up to 235

D1. Strict Handstand Push-Up Cluster, 4-6 reps. 4-6 reps x 3 sets, rest 1:30 between sets.

People can scale up to Depth Strict Handstand Push-Ups, 4.4 @ Men @ 3-4 inches + 4.4 @ Women @ 1-2 inches x 3 sets

     Did 6 reps each round. Not clusters. 

D3. Barbell Good Morning @ 30% of best back squat, 8 reps x 3 sets, rest 1:30 between sets.

     115

+

E. For Time of the following:

50 Cal Row

30 Overhead Squats @ 115/75 lbs

30 Toes to Bar

25 Cal Row

15 Overhead Squats @ 135/95 lbs

15 Toes to Bar

     Don't know what happened to me on this workout. Struggled badly with first set of OHS. Had to break into 10/10/10. TTB did not go much better. First set-6/6/6/3/3/3/3. Somehow the heavier set of OHS went better. Broke into 10/15. TTB did a big set of 8 and then finished with 4 and 3. This capped off a pretty miserable week of training. 

Wednesday August 19,2015

Shitty training day. Started to do my program and stopped after first squat. Just feel totally beat down. 

Instead did quick metcon of ...

3 sets of 

400M run

15 heavy swings

15 box jumps 

15 burpees

Rest 2:00 between sets

Tuesday August 18,2015

A. Power Clean(1 rep) + Squat Clean( 1+1 rep) @ 75% x 4 sets, rest as needed.

      - worked up to 195

B. Muscle Snatch, 65% x 5 reps, 70% x 4 reps, 75% x 3 reps x 2 sets

     115

C. Push Press, 80% x 5 reps x 5 sets, rest as needed between sets.

     185

+

D. Pull-Up Complex of the following:

1 L-Sit Pull-Up + 2 Strict Pull-Ups + 3 Strict Chest to Bar Pull-Ups + 4 Kipping Regular Pull-Ups + 5 Toes to Bar Kipping x 5 sets, rest 2 minutes or as needed between sets.

+

E.  Complete the following:

From 0:00 to 6:00 Minutes Complete the following:

15 Clean and Jerks @ 135/95 lbs Unbroken

For Every Rep Broken Up, you must complete 10 lateral burpees

+

From 6:00-12:00 Minutes Complete the following:

12 Clean and Jerk @ 155/115 lbs Unbroken

For Every Rep Broken Up, you must complete 10 lateral burpees

+

From 12:00-18:00 Minutes Complete the following:

9 Clean and Jerks @ 185 lbs/135 lbs Unbroken

For Every Rep Broken, you must complete 10 lateral burpees

     Got through the 135 c&j unbroken. Broke 155 into 7 and 5

     185 were 3/3/3

Monday August 17,2015

A. Power Snatch(1 rep) + Squat Snatch( 1+1 reps)  @ 75% of Power Snatch x 4 sets, , rest as needed.

     -145#

B. Front Squat, 75% x 5 reps, 80% x 4 reps x 2 sets, 85% x 3 reps x 2 sets, rest as needed between sets.

     

C. Clean Pull, 95% x 5 reps x 5 sets, rest as needed.

     255

+

D. 4 Rounds for time of the following:

Row 300 Meters

Wall Balls 30 reps @ 20/14 lbs

     9:46. Unbroken on the wall balls. 

+

E. Not For Time, But Quality:

20 Reps Snatch Power or Squat @ 165/115, 145/105 lbs, no touch n go, Clusters of 1, focus on form.

     - used 145 and went at a moderate pace 

Sunday August 16, 2015

Warm Up with HS Walking practice.

Did better than usual but noticed that I tend to fall backwards out of my handstand as soon as I start walking. Having a hard time keeping my hips over my shoulders.

A. Handstand Hold, 60 seconds x 3 sets, rest as needed between sets, no hips or butt on wall.

B1. Strict Chest to Bar Pull-Up Cluster, 3.2.1.2.1 x 4 sets, rest 1:30 between sets.

B2. Wall Walks, 3 reps x 4 sets , rest 1:30 between sets,

Day 2 of Training:

A. Strict Handstand Push-Up Cluster, 2.1.2.1.2.1 x 4 sets, rest as needed between sets.

     - These were tough becase of all the other stuff I did before. Have to try these again later on in the week when I'm rested.

+

B1. Hollow Rocks, 15 reps x 4 sets, rest as needed between sets.

B2. Arch Rocks, 15 reps x 4 sets, rest as needed between sets.

Prowler Sprints

5 sets @ 100M with 90# load

Saturday August 15, 2015

A. Snatch, 70% x 2 reps, 75% x 2 reps, 80% x 1 rep, 85% x 1 reps, 85% x 1 rep
     - Worked up to 185. Felt pretty good
B. Clean, 70% x 2 reps, 75% x 2 reps, 80% x 1 rep, 85% x 1 rep
     - Worked up to 235
+
C. 3 Rounds for time of the following:
100 Double Unders
8 Burpee Muscle-Ups
50 Cal Row
     - 20:37. This one went OK. Didn't get thru any sets of Double Unders unbroken but also didn't feel like I struggled with them too bad. Didn't miss any muscle ups. Rows weren't blazing fast. Kept the Cals at between 900-1,100/hr for the most part.

Friday August 14, 2015

This was one of those days when I walked into the gym with kind of a shitty attitude. Just didn't feel like suffering at all today. Really had to kick myself in the ass and tell myself to sack up!!


A. 3 Position Clean, 70% x 1 sets x 2 sets, 75% x 1 rep x 3 sets
     - 185 and 195

B. Front Squat, 65% x 6 reps, 70% x 6 reps, 75% x 5 reps, 80% x 3 reps x 2 sets
      - 185, 205, 215, 235 x 2 sets

C. Push Jerk( 2 reps) + Split Jerk(1 rep), 70% x 2 sets, 75% x 3 sets, rest as needed.
     - 175 and 185

D1. Heavy Russian Kettlebell Swings, 12 reps @ 100/70 lbs x 3 sets, rest 1:30 between sets.
     - 106# KB
D2. Strict Pronated Pull-Ups Wider Grip Than Usual, 4.3.2.1 x 3 sets, rest 1:30 between sets.
D3. Strict Ring Dip Cluster, 4.3.2.1 x 3 sets, rest 1:30 between sets.
+
E. For Time of the following:
21 Thrusters @ 95/65 lbs
15 Cal Assault Bike
9 Chest to Bar Pull-Ups
15 Thrusters @ 95/65 lbs
15 Cal Assault Bike
9 Chest to Bar Pull-Ups
9 Thrusters @ 95/65 lbs
15 Cal Assault Bike
9 Chest to Bar Pull-Ups
     - 7:05. Unbroken on thrusters and honestly they were not that bad. Unbroken on pull-ups as well. Should have really pushed the pace on the Assault Bike more. Took forever to do the 15 Cals and that's really where all the time was in this WOD.

Thursday August 13, 2015

A. Handstand Hold, 50 seconds x 3 sets, rest as needed between sets, no hips or butt on wall.
B1. Strict Chest to Bar Pull-Up Cluster, 2.2.2 x 4 sets, rest 1:30 between sets.
B2. Strict Barbell Press Cluster, 3.2 x 4 sets @ 70 lbs, rest 1:30 between sets,


Day 2 of Training:
A. Strict Handstand Push-Up Cluster, 2.1.2.1.2.1.1 x 4 sets, rest as needed between sets.
+
B1. Ring Muscle-Up Kip. keep feet together and tight, 5 reps x 5 sets, rest as needed.
B2. Strict Ring Dip, 8-10 reps x 5 sets, rest as needed between sets.
     - Did sets of 12

Wednesday August 12, 2015

A. Jumping Drill Warm-Ups:
Depth Jumps on Box to Full Extension in air,  Start @ 24 inches, jump up to box, then land in quarter squat and then full jump in air with hip extension, that is one rep, complete 5 reps x 3 sets.
+
B. 3 Position Snatch, 70% x 1 rep x 2 sets, 75% x 1 rep x 3 sets
     - 145, 155, no misses
C. High Bar Back Squat, 5 reps x 65%, 70% x 5 reps, 75% x 4 reps, 80% x 3 reps x 2 sets
     - Worked up to 270. Felt heavy
D. Snatch Pull, 93%, 5 reps x 5 sets, rest as needed between sets.
      - 195
+
E. 5 Minutes of RowWarm-Up
+
3 Sets of the following
Row 250 Meters @ 90% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 120
+
Rest 8 Minutes
+
3 Sets of the following
Row 250 Meters @ 90% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 120
     - Rowed at pace of 1:31-1:32

Monday August 10, 2015

40 Minutes of
     - Airdyne @ Zone 1
     - Every 5:00 get off and do 10 Power Snatch @ 75#, 10 Bar Facing Burpees, 30 Double Unders

Sunday August 9, 2015

Cynergy Team Comp

Event 1. Max Bench Press (1-3-5-7 reps)
     - So, I got the 3 rep portion of this and worked up to 235. Should have been more aggressive in choosing starting weights. Could have probably gone a little heavier and just ran out of time. We finished first anyway.

Event 2. Sled Drag - Male/Female Pairs Drag 185# sled 400M
     - Got real tough on the back 200M which was almost all uphill

Event 3. Team 2k Row
     - We crushed this. Won by almost a minute! Team time was 6:30. I rowed sub 1:30 pace on my 2 350M splits

Event 4. Chipper of 200M Air Tank relay, 100 Swings, 80 Box Jumps, 60 Thrusters, 20 Bar Facing Burpees, 40 Pull-Ups (all synchronized!)
     - Finished in 16:20-somethin

Friday August 7, 2015

A. 3 Position Clean, 65% x 2 sets x 1 rep, 70% x 3 sets x 1 rep
     - worked up to 195
B. Front Squat, 60% x 6 reps, 65% x 6 reps, 70% x 5 reps, 75% x 3 reps
     - worked up to 220
C. Jerk Dip(3 reps) + Push Jerk(2 reps), 65% x 2 sets, 70% x 2 sets, of best push jerk.
     - 185
D1. 15 reps GHD Raises Unweighted x 3 sets, rest 1 minute.
D2. 10-12 reps Standing DB Press x 3 sets, rest 1 minute.
D3. Strict Ring Dip , 8-12 reps x 3 sets, rest 1 minute.
+
E.  10-8-6-4-2: Hang Power Cleans @ 185-205-225-235-250 lbs/115-135-145-150-160 lbs
     10-8-6-4-2: Muscle-Ups

     - This was a complete abortion. Got through the first set of cleans in sets of 5 and 5. Then this just became ridiculously heavy and really struggled doing these from the hang position. Didn't go any heavier than 225 and still struggled to complete this in a respectable time....Terrible!!

Wednesday August 5, 2015

Set-Up 5 Boxes- Men 24 inches/Women 20 inches- Rebounding Jumps x 3 times thru

One Time Thru Consists of Up and Back, so 10 Jumps

+

B. 3 Position Snatch, 65% x 2 sets x 1 rep, 70% x 1 rep x 3 sets

     - 135 and 145. Felt smooth on these today

C. High Bar Back Squat, 6 reps x 60%, 65% x 6 reps, 70% x 6 reps, 75% x 4 reps x 2 sets

     - 205, 220, 235, 255

D. Snatch Balance, 65% x 1 rep x 3 sets, 70% x 1 rep x 3 sets, of your best snatch.

     - 135, 145

E. Clean Deadlift, 100% x 2 sets x 7 reps, 100% x 5 reps x 3 sets, rest as needed.

     - 275

+

F. 3 Sets of the following:

400 Meter Run @ 90% of all out effort, rest 2-3 minutes or when heart rate at resting drops below 100 beats per minute

+

Rest 8-10 Minutes

+

400 Meter Run @ 90% of all out effort, rest 2-3 minutes or when heart rate at resting drop below 100 beats per minute

     - Hard to get accurate times but I hung out somewhere between 1:10 - 1:17. Got faster each run.

Tuesday August 4, 2015

A. Power Clean( 1 rep) + Squat Clean( 2 rep) @ 65% x 2 sets, Power Clean(1 rep) + Squat Clean( 2 rep) @ 70% x 3 sets.

   -175, 195

B. Muscle Snatch, 60% x 4 reps, 65% x 4 reps, 70% x 3 reps x 2 sets

    85,95,105

C. Overhead Squat, 70% x 5 reps x 3 sets.

     175

+

D.  Upper Body Pull Complex Conditioning:

3 Strict Pull-Ups + 4 Regular Kipping Chest to Bar Pull-Ups + 5 Chest to Bar Pull-Ups + 6 Toes to Bar, every 90 seconds complete complex x 9 minutes.

     - Was able to connect these w/o coming off bar up until the 5th and final set

+

E.  15-12-9 of the following:

Clean + Jerk @ 185 lbs/125 lbs

5-3-1 of the following:

Rope Climbs

     - 12:25. This one crushed me. Clean and Jerks got brutal. Rope climbs pretty easy. Lost at least :45 because I had to change shoes (gym rule - no Oly shoes on the ropes!!)

Monday August 4, 2015

A. Power Snatch(1 rep) + Squat Snatch( 2 reps)  @ 65% of Power Snatch x 2 sets, 70% x 2 sets, rest as needed.

     - Worked up to 145

B. Front Squat, 60% x 8 reps, 65% x 8 reps, 70% x 6 reps, 70% x 6 reps, 75% x 6 reps x 2 sets, rest as needed between sets.

     - Worked up to 215

C. Clean Pull, 90% x 7 reps x 2 sets, 90% x 5 reps x 3 sets, rest as needed between sets.

     - 255#

+

D. On the Minute, Every Minute x 24 Minutes of the following:

Minute 1: 6 Deadlifts @ 225/155 lbs + 30 Double Unders

Minute 2: Row 14 Calories/11 Calories

Minute 3: 10 Wall Balls @ 30 lbs/18 lbs to 10 Foot Target

     - This got tough. Struggled with 30# Wall Ball a little bit just as far as accuracy. Didn't miss any double unders

+

E. Power Snatch, every 20 seconds complete 1 rep @ 145 lbs/100 lbs x 4 minutes(total 12 reps)

Sunday August 2, 2015

Accessory Work

A. Strict Triangle Bar Pull-Up @ 2121, 3-4 reps x 5 sets, rest as needed between sets.

B. Lat Pull-Down @ 2121 x 6-8 reps x 5 sets, rest as needed between sets.

     - 150# or so

C. Legless Rope Climbs, 2 reps x 4-5 sets, rest as needed between sets.

+

Day 2 of Training: Muscle Fatigue Setting

On the Minute, Every Minute x 8 Minutes x 1.1 Cluster of Bar Muscle-Ups

+

Strict Barbell Press @ 3121, 4-5 reps x 4 sets, rest as needed between sets.

HSPU Clusters: 3.3.2 x 4 sets

Saturday August 1, 2015

A. Snatch, 55% x 3 reps, 60% x 3 reps, 65% x 3 reps, 70% x 2 reps, 75% x 1, 85% x 1

     - Worked to 175 and failed at least twice at this weight. Technique was really off today

B. Clean and Jerk, 55% x 3 reps, 60% x 3 reps, 65% x 3 reps, 70% x 2 reps, 75% x 1 rep, 85% x 1

     - Worked up to 235. Did all squat cleans until I failed at 235, then did last set as Power Clean

+

C. AMRAP 20 Minutes of the following:

Row 800 Meters or Run 600 Meters

8 Thrusters @ 115/75 lbs or Shoulder to Overhead @ 135/95 lbs

4 Muscle-Ups

     - 5 Rounds. Didn't miss any muscle ups. Thrusters all unbroken and smooth. Rows were around 2:05. Didn't kill myself.

Friday July 31, 2015

A. 3 Position Clean, 60% x 2 sets x 1 rep, 65% x 2 sets x 1 rep

     - Worked iup to 175#

B. Front Squat, 2 sets of 6 reps @ 60%, 65% x 5 reps, 70% x 3 reps

     - 205#

C. Push Press, 4 sets x 5 reps @ 70% of best push press

     - 155#

D1. 15 Back Extensions Unweights x 3 sets, rest 1 minute

D2. 12-15 DB Seated Back Support Presses x 3 sets, rest 1 minute.

     -45#

D3. Strict Toes to Bar to the best of athlete ability, 8 reps x 3 sets, rest 1 minute.

     - No problem , 8 per round

+

E. 3 Rounds for time of the following:

30 Double Unders

5 Hang Power Clean @ 185 lbs/115 lbs

30 Double Unders

5 Hang Power Cleans @ 185/115 lbs

     - 6:20. Cleans unbroken except for last round. Failed the 5th attempt on 2nd to last set and had to break the very last set as well.

Wednesday July 29, 2015

A. Jumping Drill Warm-Ups:

Single Leg Broad Jump, 3 reps/each side x 3 sets, rest as needed between sets.

+

B. 3 Position Snatch, 65% x 2 sets x 1 rep, 70% x 2 sets x 1 rep

     - 135 and 145

C. High Bar Back Squat, 6 reps x 2 sets @ 60%, 65% x 5 reps, 70% x 3 reps

     -Worked up to 235. Felt much better than the FS did the other day

D. Strict Press, 4 reps x 4 sets. Build to moderate weight, where last rep of 4 is not difficult.

     - 135#

E. Clean Deadlift, 4 sets x 5 reps @ 90%

     - 255#

+

F. 5 Minutes of Airdyne/Assault Warm-Up

+

3 Sets of the following

Assault/Airdyne 35 Seconds @ 90% of all out effort

Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 100

     - These were tough. Hit the lactate threshold at around :25 an d had to hold on! Got between 21-25 Cals on each round

Tuesday July 28, 2015

A. Power Clean( 1 rep) + Squat Clean( 2 rep) @ 60% x 2 sets, Power Clean(1 rep) + Squat Clean( 2 rep) @ 65% x 2 sets.

     - Worked up to 175

B. Muscle Snatch, 55% x 4 reps, 60% x 4 reps, 65% x 2 reps x 3 sets

 

C. Overhead Squat, 65% x 4 reps x 3 sets.

     - 165

+

D. On the Minute, Every Minute x 8 Minutes of the following:

3 Strict Chest to Bar Pull-Ups + 7 Toes to Bar

+

E. 9-7-5-3 of the following: 21 reps total of each movement

Power Clean @ 215 lbs/135 lbs

Strict Handstand Push-Ups

     - About 9:33. Failed last rep twice on HSPU's. Power Cleans were tough and of course the strict HSPU.