A. Split Jerk Cluster off Boxes @ 75% of best, 8 sets of 2 reps, rest 2 minutes.
- Worked with 195#
B1. Pronated Grip Deadlift @ 30x0 x 2 reps x 10 sets @ 60% of best, rest 1 minute.
- 255#
B2. Close Grip Bench Press with chains @ 20x1, 10 sets of 2 moderate reps with chains @ 40 lbs, rest 1 minute.
- 145# + chains
C1. GHD raises x 10-12 reps x 3 sets, rest 1:30
C2. Kipping Ring Dips x 15 reps x 3 sets, rest 1:30
Thursday, September 13, 2012
Monday, September 10, 2012
Monday September 10th, 2012
Starting to realize that Mondays and Fridays are the days that I really need to bring my "A" Game when I walk into Vagabond. Today was no different.
A. Hi-Bar BS w/ 40# chains, 2-3 reps @ 20x1 x 3 sets
- These went OK and I feel like I'm continuing to make progress on my squatting.
- Worked with 195, 205, 210 (not including chains)
B. Perform the following for time...
- 7.6.5.4.3.2.1 Squat Clean @ 185#
- 8.8.8.8.8.8.8 CTB Pull-Ups
- Yes, this one sucked as bad as I thought it would. I can't say that I killed it, but I can say that I got through it a hell of a lot better than I would have a couple months ago. Pleased to say that my form did not go to shit as I got into the later rounds.
- Took me 9:42 to get through it. Dropped every single rep of the Sq. Cleans. First round took just over :50.
C1. BB Walking Lunge @ moderate weight, 15 reps ea. leg x 3 sets, rest 1:30
C2. Muscle-Up Cluster 2.2.2.2 x 3 sets, rest 1:30
- I was pretty tore up from part 'B' from above so this one was a challenge to get through. Did the lunges at only 75# but that was the right weight considering the number of reps each round. Didn't do so hot on the muscle-ups. I missed my last rep in the first round and I could tell I was starting to get sloppy. Felt a little twinge of pain in right shoulder. I got through the later rounds by giving myself more time between the clusters of 2.
A. Hi-Bar BS w/ 40# chains, 2-3 reps @ 20x1 x 3 sets
- These went OK and I feel like I'm continuing to make progress on my squatting.
- Worked with 195, 205, 210 (not including chains)
B. Perform the following for time...
- 7.6.5.4.3.2.1 Squat Clean @ 185#
- 8.8.8.8.8.8.8 CTB Pull-Ups
- Yes, this one sucked as bad as I thought it would. I can't say that I killed it, but I can say that I got through it a hell of a lot better than I would have a couple months ago. Pleased to say that my form did not go to shit as I got into the later rounds.
- Took me 9:42 to get through it. Dropped every single rep of the Sq. Cleans. First round took just over :50.
C1. BB Walking Lunge @ moderate weight, 15 reps ea. leg x 3 sets, rest 1:30
C2. Muscle-Up Cluster 2.2.2.2 x 3 sets, rest 1:30
- I was pretty tore up from part 'B' from above so this one was a challenge to get through. Did the lunges at only 75# but that was the right weight considering the number of reps each round. Didn't do so hot on the muscle-ups. I missed my last rep in the first round and I could tell I was starting to get sloppy. Felt a little twinge of pain in right shoulder. I got through the later rounds by giving myself more time between the clusters of 2.
Sunday, September 9, 2012
Sunday September 9th, 2012
A. 3 Rounds of "The Great Destroyer", 3:00 rest between rounds
B. 3 Rounds of the following with 3:00 rest between rounds
- 10 30" Box Jumps
- 10 TTB
- 30 Double Unders
B. 3 Rounds of the following with 3:00 rest between rounds
- 10 30" Box Jumps
- 10 TTB
- 30 Double Unders
Saturday September 8th, 2012
A. Close Grip Bench Press w/ Chains @ 55%. 10 sets of 2 reps, 1:00 rest
- Worked with 135# (plus 40# of chains) straight through Sets felt pretty easy.
B. AMRAP 8:00 of...
- 250M Row
- 15 KBS @ 70#
Managed just under 5 rounds. About 100-150M shy
- Worked with 135# (plus 40# of chains) straight through Sets felt pretty easy.
B. AMRAP 8:00 of...
- 250M Row
- 15 KBS @ 70#
Managed just under 5 rounds. About 100-150M shy
Friday, September 7, 2012
Friday September 7th, 2012
Friday beatdown!! Put in a lot of work today and moved a lot of weight. By the end I was feeling pretty well crushed but in a good way.
A. Front Squat: Work to heavy single
- 245#, 260# (10# PR!!!), 265# (f)
- So psyched to beat my old PR of 250. The last time I did a 1RM I barely got 250 and needed 2 attempts to get it. 260 went up fairly easy today and I know I can get 265 next time. I remember putting down 275 as a Front Squat goal. Getting damn close!
B1. Front Squat @ 80% x 2 reps x 10 sets, rest 1:00
- Worked with 205 straight across
B2. Weighted Pronated Pull-Up Cluster 1.1.1 x 10 sets, rest 1:00
- First 5 sets @ 53# KB, Last 5 @ 58# (1KB + 5# plate)
C1. Barbell Step-Ups @ 11x0, 8-10 each leg x 3 sets, rest 1:30
- These were brutal today. Did 8 reps each round with 95,105,115
C2. DB Bent Row X 30x0, 6-8 reps x 3 sets, rest 1:30
- 8 reps each round, 55,60, 60
D. Barbell Front Rack Walking Lunge @ 11x0, 4 ea. leg x 3 sets, rest 2:00
- 155,165,165. Not that heavy but these felt plenty tough today.
A. Front Squat: Work to heavy single
- 245#, 260# (10# PR!!!), 265# (f)
- So psyched to beat my old PR of 250. The last time I did a 1RM I barely got 250 and needed 2 attempts to get it. 260 went up fairly easy today and I know I can get 265 next time. I remember putting down 275 as a Front Squat goal. Getting damn close!
B1. Front Squat @ 80% x 2 reps x 10 sets, rest 1:00
- Worked with 205 straight across
B2. Weighted Pronated Pull-Up Cluster 1.1.1 x 10 sets, rest 1:00
- First 5 sets @ 53# KB, Last 5 @ 58# (1KB + 5# plate)
C1. Barbell Step-Ups @ 11x0, 8-10 each leg x 3 sets, rest 1:30
- These were brutal today. Did 8 reps each round with 95,105,115
C2. DB Bent Row X 30x0, 6-8 reps x 3 sets, rest 1:30
- 8 reps each round, 55,60, 60
D. Barbell Front Rack Walking Lunge @ 11x0, 4 ea. leg x 3 sets, rest 2:00
- 155,165,165. Not that heavy but these felt plenty tough today.
Wednesday, September 5, 2012
Wednesday September 5th, 2012
A. Good Mornings: Work to heavy single
- 135, 165, 185, 205, 205, 205
B1. Hang Clean Cluster (off blocks) 1.1.1.1.1.1.1.1.1.1 x 3 sets, rest 1:00
- 165, 175, 185
- These felt good and had no trouble with this weight
B2. Kipping HSPU Cluster 1.1.1.1.1.1.1.1 x 3 sets, rest 1:00
- First time doing HSPU's since last year. Been afraid to do these since the last time I did them I threw my back out of adjustment. These actually felt pretty good and the only rep I missed was the last one of the last set. Need to work on keeping feet on wall at lockout
C1. GHD Raise, Strict 10-12 Reps x 3 sets, Rest 1:30
- No problem with these. 12 reps each set
C2. AMRAP Strict Press @ 75#
- 20 reps, 18, 17. Still a weakness.
- 135, 165, 185, 205, 205, 205
B1. Hang Clean Cluster (off blocks) 1.1.1.1.1.1.1.1.1.1 x 3 sets, rest 1:00
- 165, 175, 185
- These felt good and had no trouble with this weight
B2. Kipping HSPU Cluster 1.1.1.1.1.1.1.1 x 3 sets, rest 1:00
- First time doing HSPU's since last year. Been afraid to do these since the last time I did them I threw my back out of adjustment. These actually felt pretty good and the only rep I missed was the last one of the last set. Need to work on keeping feet on wall at lockout
C1. GHD Raise, Strict 10-12 Reps x 3 sets, Rest 1:30
- No problem with these. 12 reps each set
C2. AMRAP Strict Press @ 75#
- 20 reps, 18, 17. Still a weakness.
Tuesday September 4th, 2012
Airdyne: 15 minutes of :30 @ 90%, :30 @ 50%
- 90% intervals at between 21-23 Mph, 50% @ 11-15 Mph
GHD Sit-ups, 5 sets of 10 quick reps
- Haven't done these much lately. They kind of aggravated my lower back. Could be some form issues I need to correct.
Airdyne: 15 minutes of :30 @ 90%, :30 @ 50%
- 90% intervals at between 21-23 Mph, 50% @ 11-15 Mph
- 90% intervals at between 21-23 Mph, 50% @ 11-15 Mph
GHD Sit-ups, 5 sets of 10 quick reps
- Haven't done these much lately. They kind of aggravated my lower back. Could be some form issues I need to correct.
Airdyne: 15 minutes of :30 @ 90%, :30 @ 50%
- 90% intervals at between 21-23 Mph, 50% @ 11-15 Mph
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