Love Tuesday workouts. Always feels good to do light aerobic work after a tough day of heavy lifting.
Today's workout...
20 sets of 250M Row @ 85%, :45 rest
- All sets were below :50 which was the goal. Tried to row at a sub 1:40 500M pace. This definitely felt like an 85% effort. Not easy but not ass-kicking either.
Tuesday, October 2, 2012
Monday, October 1, 2012
Monday October 1st, 2012
Feel pretty good today. Little tight in the hammies from all the heavy KB Swings on Saturday but other than that feel pretty well recovered.
A. Front Squat @ 31x1, 2.2.1.1 @ 40# Chains
- (All weights not incl. chains) 195 x 2, 195 x 2, 205 x 1, 205 x 1
- All sets felt tough but form was pretty good. I can feel how much better my core stability has gotten when Front Squatting!
B1. Overhead Squats @ 20x1 x 3 reps x 10 sets @ 155#, rest 1:00
- No misses and all reps felt pretty solid. I power snatched first rep from the ground on each set as that will be the standard for a Competition later this month.
B2. Chest to Bar Pull-Up Cluster, 4.4 x 10 sets, rest 1:00
- These felt tough today for some reason. Shoulders were smoked from the OHS I guess
** Did a few Split Snatches @ 165# to feel these out. I have not been doing much power snatching lately. This is just heavy enough that I can't get away with sloppy form. Need to practice these some more before the comp.
A. Front Squat @ 31x1, 2.2.1.1 @ 40# Chains
- (All weights not incl. chains) 195 x 2, 195 x 2, 205 x 1, 205 x 1
- All sets felt tough but form was pretty good. I can feel how much better my core stability has gotten when Front Squatting!
B1. Overhead Squats @ 20x1 x 3 reps x 10 sets @ 155#, rest 1:00
- No misses and all reps felt pretty solid. I power snatched first rep from the ground on each set as that will be the standard for a Competition later this month.
B2. Chest to Bar Pull-Up Cluster, 4.4 x 10 sets, rest 1:00
- These felt tough today for some reason. Shoulders were smoked from the OHS I guess
** Did a few Split Snatches @ 165# to feel these out. I have not been doing much power snatching lately. This is just heavy enough that I can't get away with sloppy form. Need to practice these some more before the comp.
Saturday, September 29, 2012
Saturday September 29th, 2012
Went off the reservation a little bit today and deviated from my programming. I was supposed to do some running stuff but the weather is terrible today and I'm just not feeling it. Instead I did a tester type workout that is one of the main OPT work capacity benchmarks.
15:00 of
- 15 KB Swings @ 2 Pood
- 15 Burpees
I got 8 rounds + 23 reps. I really wanted to hit 9 rounds and I know I have it in me. Need to push a bit harder on the burpees next time. I did them at a consistent pace, just too slow. The swings were fine and I did all 9 sets of them unbroken. They definitely got hard though. Tomorrow will be all about active recovery after a very tough week of training.
15:00 of
- 15 KB Swings @ 2 Pood
- 15 Burpees
I got 8 rounds + 23 reps. I really wanted to hit 9 rounds and I know I have it in me. Need to push a bit harder on the burpees next time. I did them at a consistent pace, just too slow. The swings were fine and I did all 9 sets of them unbroken. They definitely got hard though. Tomorrow will be all about active recovery after a very tough week of training.
Friday, September 28, 2012
Friday September 28th, 2012
Four words to summarize today's workout...Fuck. You. Kevin. O'Malley !!!
A. Romanian Deadlift Cluster 2.2.2 @ 30x0, Rest 3:00
- Didn't know how many sets I was supposed to do. I guessed 3. Worked with 225# on each set. These were unfamiliar to me so I backed off just a bit on the weight. I can go heavier next time.
B1. Overhead Squat @ 20x1, 2 tough reps x 10 sets, rest 1:00
- Did my first 2 sets at 185#. Realized pretty quick that these were not supposed to be a 100% effort. The Muscle-Ups combined with the short rest were pretty taxing on my shoulders. I did the remaining sets at 165#.
B2. Muscle-Ups 2 reps x 10 sets, rest 1:00
- These were tougher than usual due to the fatigue from the OHS's
C1. Thrusters x 18 reps @ 105# x 3 sets, Rest 1:30
- Have I mentioned that I HATE thrusters??! Actually, I feel like I did pretty well with these. Reps were smooth and unbroken and all sets were under :36.
C2. Pull-Up Cluster, 12.10.8
- These were tough. Did butterfly pull-ups for most of this. Technique was OK, not great.
I fully expect to be popping Advil before my workout tomorrow AM!
A. Romanian Deadlift Cluster 2.2.2 @ 30x0, Rest 3:00
- Didn't know how many sets I was supposed to do. I guessed 3. Worked with 225# on each set. These were unfamiliar to me so I backed off just a bit on the weight. I can go heavier next time.
B1. Overhead Squat @ 20x1, 2 tough reps x 10 sets, rest 1:00
- Did my first 2 sets at 185#. Realized pretty quick that these were not supposed to be a 100% effort. The Muscle-Ups combined with the short rest were pretty taxing on my shoulders. I did the remaining sets at 165#.
B2. Muscle-Ups 2 reps x 10 sets, rest 1:00
- These were tougher than usual due to the fatigue from the OHS's
C1. Thrusters x 18 reps @ 105# x 3 sets, Rest 1:30
- Have I mentioned that I HATE thrusters??! Actually, I feel like I did pretty well with these. Reps were smooth and unbroken and all sets were under :36.
C2. Pull-Up Cluster, 12.10.8
- These were tough. Did butterfly pull-ups for most of this. Technique was OK, not great.
I fully expect to be popping Advil before my workout tomorrow AM!
Wednesday, September 26, 2012
Wednesday September 26th, 2012
Pretty mediocre day overall. Still feel like I'm not fully recovered from Saturday's shit show if that's possible!
A. Jerk Clusters 1.1 x 7 sets
- I worked with 225# for most of my sets. This is usually a weight that I'm pretty consistent with. However; I had a couple missed reps (mostly because I went too low and bumped the jerk boxes on the dip) and a couple reps that I had to press out. Had some nice reps where I felt like I was real quick getting under the bar but overall, I felt like I was inconsistent.
B1. Squat Snatch Clusters @ 140# 1.1.1.1 x 5 sets, rest 1:00
- Again, was very inconsistent here and started to get real frustrated. I missed a couple reps and I made a couple with very bad technique!
B2. HSPU Clusters 1.1.1.1.1.1 x 5 sets, rest 1:00
- More frustration, more missed reps. Shoulders started to feel a little fried at this point.
C1. Hang Power Clean @ 135#, 10 reps x 5 sets, rest :45
- These were very easy. Had no problem going fast and unbroken.
C2. Ring Dips, 12 reps x 5 sets, 12 reps x 5 sets
- These were also no problem.
A. Jerk Clusters 1.1 x 7 sets
- I worked with 225# for most of my sets. This is usually a weight that I'm pretty consistent with. However; I had a couple missed reps (mostly because I went too low and bumped the jerk boxes on the dip) and a couple reps that I had to press out. Had some nice reps where I felt like I was real quick getting under the bar but overall, I felt like I was inconsistent.
B1. Squat Snatch Clusters @ 140# 1.1.1.1 x 5 sets, rest 1:00
- Again, was very inconsistent here and started to get real frustrated. I missed a couple reps and I made a couple with very bad technique!
B2. HSPU Clusters 1.1.1.1.1.1 x 5 sets, rest 1:00
- More frustration, more missed reps. Shoulders started to feel a little fried at this point.
C1. Hang Power Clean @ 135#, 10 reps x 5 sets, rest :45
- These were very easy. Had no problem going fast and unbroken.
C2. Ring Dips, 12 reps x 5 sets, 12 reps x 5 sets
- These were also no problem.
Tuesday, September 25, 2012
Tuesday September 25th, 2012
Finally starting to lose some of the DOMS I've been feeling since Saturday. Today's workout wasn't about all out effort but more just sustaining a consistent effort.
10 sets of...
500M Row @ 80%, Rest 1:30 between sets
1. 1:37.1
2. 1:37.4
3. 143.8
4. 1:42.7
5. 1:42.6
6. 1:44.2
7. 1:43.8
8. 1:43.4
9. 1:42.9
10. 1:41.7
First couple sets were at a decent pace but I quickly realized that it wouldn't be sustainable. 1:30 rest may sound like a lot but it definitely didn't feel like it.
10 sets of...
500M Row @ 80%, Rest 1:30 between sets
1. 1:37.1
2. 1:37.4
3. 143.8
4. 1:42.7
5. 1:42.6
6. 1:44.2
7. 1:43.8
8. 1:43.4
9. 1:42.9
10. 1:41.7
First couple sets were at a decent pace but I quickly realized that it wouldn't be sustainable. 1:30 rest may sound like a lot but it definitely didn't feel like it.
Monday, September 24, 2012
Monday September 24th, 2012
Today turned out to be one of those "punch the clock" training days. I woke up this morning tired and extremely sore from Saturday's punishment and this was following a rest day on Sunday. I considered whether I should take an extra rest day or somehow rearrange my training schedule this week. Instead I decided to play the cards I was dealt and try to foam roll my way back to life!
A. Squat Clean: Work up to a 1 Rep Max
- It had been a while since I maxed out on Squat Cleans. The last time I'm pretty sure that I got 225# no problem but I couldn't stand up with 230#.
- I got 235# which was a struggle and I got under 240 but couldn't get out of the hole. My legs just felt dead. I had really wanted to get 245 today but I'm not going to beat myself up over this. I will get at least 240 next time I try this.
B1. Front Squat @ 20x1, 1 rep @ 85% x 10 sets, rest 1:00
- Again, my legs just were not there today. First set I failed at 225 which is usually an easy 1 rep for me. Had to drop to 215 then bumped up to 220 and then back down to 205 for the very last set. These should have been easy but they were not.
B2. Weighted, pronated pull-up cluster, 1.1 x 10 sets, rest 1:00
- All sets with 70# kettlebell. These weren't too bad.
C1. Walking barbell lunge @ 11x0 x 12 reps per leg x 3 sets, rest 1:30
- All set @ 85#. All I could manage today.
C2. Chest to Bar pull-up cluster, 7.7.7 x 3 sets, rest 1:30
- No misses but had to take at least 10-15 seconds between sets of 7 in order to go unbroken.
Row sprints tomorrow!! Can't wait! May need to pick up some Ben-gay on the way home tonight!
A. Squat Clean: Work up to a 1 Rep Max
- It had been a while since I maxed out on Squat Cleans. The last time I'm pretty sure that I got 225# no problem but I couldn't stand up with 230#.
- I got 235# which was a struggle and I got under 240 but couldn't get out of the hole. My legs just felt dead. I had really wanted to get 245 today but I'm not going to beat myself up over this. I will get at least 240 next time I try this.
B1. Front Squat @ 20x1, 1 rep @ 85% x 10 sets, rest 1:00
- Again, my legs just were not there today. First set I failed at 225 which is usually an easy 1 rep for me. Had to drop to 215 then bumped up to 220 and then back down to 205 for the very last set. These should have been easy but they were not.
B2. Weighted, pronated pull-up cluster, 1.1 x 10 sets, rest 1:00
- All sets with 70# kettlebell. These weren't too bad.
C1. Walking barbell lunge @ 11x0 x 12 reps per leg x 3 sets, rest 1:30
- All set @ 85#. All I could manage today.
C2. Chest to Bar pull-up cluster, 7.7.7 x 3 sets, rest 1:30
- No misses but had to take at least 10-15 seconds between sets of 7 in order to go unbroken.
Row sprints tomorrow!! Can't wait! May need to pick up some Ben-gay on the way home tonight!
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