Saturday September 22nd, 2012

Today's little workout was....

     30:00 of rowing
     Every 2:00 perform 10 Thrusters @ 115#

Where do I begin? There is only one word that I can think of to describe this one....horribleness!

I started having thoughts of tapping out on this one at about 10:00 in. I don't think I have ever done over 100 Thrusters in a workout before and certainly not with more than 95#! Today I did 150 with lots of rowing in between. Let's just say that 115 felt like 155 by the time I was done. I am feeling the lactic acid buildup in my quads already. Can't imagine what tomorrow is going to feel like.

This was a good man-test for me. I really suck at Thrusters and there is probably no other movement that is more mentally challenging for me. I wish I could say I killed this workout but the fact is, it was all I could do to just get through it. After 30:00 I had managed to row 3,600 Meters between 15 rounds of Thrusters. My strategy was to row at my lazy 50% effort of 2:05. By the later rounds I was pulling at about a 2:25 pace and taking several seconds of rest before I even started the row. Like I said, this was not my finest hour but I got through it and I live to fight another day!!

Friday September 21st, 2012

A. Overhead Squat @ 20x1, 2-3 reps x 3 sets, rest 3:00
     - 185 x 3, 190 x 3, 195 x 3
     - Really happy with these numbers since I struggled to get 3 reps at 185 last week. I think the difference was really focusing on maintaining core stability and going down slow and controlled.

B1. Snatch Cluster @ 135#, 1.1.1 x 10 sets, rest 1:00
     - No misses. These felt pretty easy even on reps where my form was a little off.
B2. Supinated Grip Pull-Up Cluster, Weighted 1.1 x 10 sets, Rest 1:00
     - Worked with 70# on all sets. Felt tough but doable.

C1. Front Rack Barbell Walking Lunge @ 155# x 5 each leg x 3 sets, Rest 1:30
     - These felt tough today
C2. Chest to Bar Pull-Up Cluster, 6.6.6 x 3 sets, Rest 1:30
     - No misses but these were definitely challenging. Had to take a few extra seconds between sets to get these dialed in. Last set was pretty much all singles (but did not come off the bar). CTB's are still pretty tough for me.

Wednesday September 19th, 2012

Put in some good work today and glad tomorrow is a scheduled Rest Day.

A. Split Jerk Cluster Off Blocks, 1.1.1 x 10 sets @ 70%, rest :45
     - Worked with 185# across all 10 sets. Had no trouble at this weight

B1. Hi-Bar Back Squat 20x1, 3 reps @ 75% x 10 sets, Rest 1:00
     - All sets @ 225#. Felt pretty good.

B2. HSPU Cluster (Kipping), 1.1.1.1 x 10 sets
     - Did pretty well with these. Didn't miss any reps and did a much better job touching feet to wall at lockout. Always worried about the back when doing kipping HSPU's but held up just fine.

C. For time of...

30 Back Extensions

40 Anchored Sit Ups

30 Push Ups

35 Back Extensions

45 Anchored Sit Ups

35 Push Ups

25 Back Extensions

35 Anchored Sit Ups

25 Push Ups

     - Time was 8:19. Either I royally suck at Push-Ups or I was just smoked from all the shoulder stuff I did prior. Either way the Push-Ups were miserable by the end. Did great on the Back Exts. and Sit-Ups. Back Extensions used to be a really bad movement for me. Again, Im seeing the payoff with all the Posterior Chain strength work I've been doing.

Tuesday September 18th, 2012

A. Row total of 1,600M
     - 4 sets of Row 200M @ 90%, Row 200M @ 50%
     - 90% splits were at about 1:40 pace, 50% @ 2:05
     - Total time was about 5:56 (I think!)

* Rest 3:00

B.  Row 2,000M Total

Row 1,000M @ 90%
     - Time = 3:19. Feel pretty good about this. Rowed at a consistent 1:40 pace throughout. Did not feel crushed at the end so definitely not an all out effort

 Rest 5:00
Row 1,000M @ 90%
     - Time = 3:26 Had trouble keeping consistent pace. First 500M split at about 1:40 then fell off from there to about 1:45-1:46 pace.

C. GHD Sit-Ups: 5 sets of 12, rest 1:00 between sets

D. Double Under Practice: AMRAP unbroken sets of 30 in 10:00
     - 14 sets. Not great. My achilles have been super tight lately. Kind of weird since I've been doing hardly any running. All I can think of is the ankle flexion caused by deep squatting.

Monday September 17th, 2012

A. Front Squat 20x1 w/ 40# chains, 2-3 reps x 3 sets
     - 165 x 3, 175 x 3, 185 x 3, 185 x 2 (all weights not including chains)
     - Put 10# more on the bar than last time. Feel pretty good about how these went.

B. For time of the following...
     10-9-8-7-6-5-4-3-2-1
     Power Clean @ 165#
     Pull-Ups
     - Couldn't decide to game this. Do I try to string reps together or drop every clean? I decided to drop every rep knowing that the pull-ups would tax my grip and just that the cumulative effect of 55 reps at that weight would add up quick! I think I made the right decision because this was tough. Pull-Ups were fast and easy but the cleans started to beat me down. I'm pretty sure I did an extra round of 3 but I decided to do it again just because I wasn't 100% sure. Finished in 9:29.

C1. Single Leg Back Extensions 20x1, 12-15 reps x 3 sets
     - These were interesting. Not as bad as I thought but they were challenging.

C2. Single Arm DB Row @ 30x1, 8-10 reps x 3 sets
     - All sets with 60#

Saturday September 15th, 2012

For time...
     Row 1,000M
     30 Burpees
     Row 750M
     30 Burpees
     Row 500M
     30 Burpees
     Row 250M
     30 Burpees


My f$%#& clock stopped in the middle of the workout!!!! By my best estimate this took me about 17 minutes give or take. I felt like I got through this one at a decent pace. Burpees were fairly slow but I was able to maintain an even pace without stopping.

Friday September 14, 2012

Another challenging Friday workout and a great way to end the week!

A. Overhead Squat @ 20x1, 3-4 reps x 3 sets, rest 2 minutes.

     - 165 x 4, 175 x 4, 185 x 2(f on 3rd rep) 185 x 3

     - Have not overhead squatted heavy in quite a while so there was definitely some feeling out of the weight. I thought I would have less trouble with 185 than I did. Problem is keeping shoulders packed and keeping the weight "in the slot" directly over the middle of my feet. With practice, I'm capable of a lot more. Strength does not seem to be the limiting factor.

B1. Squat Snatch @ 125 lbs, 1.1.1.1.1 x 4 sets, rest 45 seconds.

     - No misses but a few sloppy reps where I stepped forward or received the bar awkwardly.
B2. Pronated AMRAP Strict Pull Ups @ 20x0, x 4 sets, rest 45 seconds.

     - Shit, these got very tough very quick especially with short recovery time. Sets were 12,10, 7,7
C1. Thrusters @ 85 lbs x 21 reps x 3 sets, rest 1:30

     - 1:30 really was just the right amount of rest for me to hit each set at a good intensity and pace. Got through each set without pausing but these were challenging even at the lighter weight.
C2. Chin Over Bar Pull Ups x 12 reps x 3 sets, rest 1:30

     - Did butterfly pull-ups on all 3 sets and I definitely had these dialed in pretty well.