Jerk skill work
- Jerk Balance: Sets of 3 with moderate weight
- Jerk Clusters, 1.1.1 x 5 sets @ 205#
light recovery run, between 2-3 miles
Monday, June 10, 2013
Saturday June 8, 2013
2 Rounds of the following for time (rest 5:00 between rounds)...
15 Burpees
30 Double-Unders
15 Burpees
30 Step-Down Box Jumps
15 Burpees
30 Power Clean @ 115#
15 Burpees
30 Double Unders
- Whew! This one was tough, especially the second time through. Power cleans felt heavy even though the weight was ridiculously light!
- Round 1 time = 7:18, Round 2 = 8:25
- Generally happy with how I did on these. Was especially happy to get through the Double Unders unbroken-ish!
15 Burpees
30 Double-Unders
15 Burpees
30 Step-Down Box Jumps
15 Burpees
30 Power Clean @ 115#
15 Burpees
30 Double Unders
- Whew! This one was tough, especially the second time through. Power cleans felt heavy even though the weight was ridiculously light!
- Round 1 time = 7:18, Round 2 = 8:25
- Generally happy with how I did on these. Was especially happy to get through the Double Unders unbroken-ish!
Friday, June 7, 2013
Friday June 7, 2013
A. Split Jerk: Work up to heavy single
- Worked up to 250. Still way off my PR and starting to get frustrated. My form is pretty well dialed in right up until I hot about 245. That's when little flaws in technique start to get exposed because I'm not strong enough to overcompensate for them. I think my issues are timing and aggressiveness getting under the barbell.
B1. Front Squat Cluster, 2.2.2 @ 195#
- These felt a little better than last week....but not much. Feeling really weak at Front Squatting compared to where I was about 6 months ago.
B2. Muscle-Up Cluster, 2.2.2.2
- God, do I suck at these right now!! I'm pretty good at the pull-up and transition but feel so weak on the dip press-out!!
- I got through my first set fine. Missed on my last rep on second cluster and then my third cluster was a CLUSTER-fuck, lol!!
C. The "Horrible Hundred"
For time of...
- 25 Deadlift @ 215#, strip 45's off barbell then,
- 25 Squat Clean Thruster @ 125#, strip 25's off barbell then,
- 25 Thruster @ 75#, strip 15's off barbell then,
- 25 OHS @ 45#
- Yeah, yeah....this was one of those - "this looks fun, let me try this!" workouts. And yes it was fun...and tough. The Squat Clean Thrusters were, of course the worst part of this. I decided to try to drop every rep and get right back on the bar. This worked OK for the most part but I was probably pretty slow on the last 10 reps. The 75# thrusters were embarrassingly tough and I did not get through them unbroken. The OHS's were easy-ish.
- Final time was 8:16. Really should have aimed to break 8:00 on this one....easily doable.
- Worked up to 250. Still way off my PR and starting to get frustrated. My form is pretty well dialed in right up until I hot about 245. That's when little flaws in technique start to get exposed because I'm not strong enough to overcompensate for them. I think my issues are timing and aggressiveness getting under the barbell.
B1. Front Squat Cluster, 2.2.2 @ 195#
- These felt a little better than last week....but not much. Feeling really weak at Front Squatting compared to where I was about 6 months ago.
B2. Muscle-Up Cluster, 2.2.2.2
- God, do I suck at these right now!! I'm pretty good at the pull-up and transition but feel so weak on the dip press-out!!
- I got through my first set fine. Missed on my last rep on second cluster and then my third cluster was a CLUSTER-fuck, lol!!
C. The "Horrible Hundred"
For time of...
- 25 Deadlift @ 215#, strip 45's off barbell then,
- 25 Squat Clean Thruster @ 125#, strip 25's off barbell then,
- 25 Thruster @ 75#, strip 15's off barbell then,
- 25 OHS @ 45#
- Yeah, yeah....this was one of those - "this looks fun, let me try this!" workouts. And yes it was fun...and tough. The Squat Clean Thrusters were, of course the worst part of this. I decided to try to drop every rep and get right back on the bar. This worked OK for the most part but I was probably pretty slow on the last 10 reps. The 75# thrusters were embarrassingly tough and I did not get through them unbroken. The OHS's were easy-ish.
- Final time was 8:16. Really should have aimed to break 8:00 on this one....easily doable.
Wednesday June 5, 2014
Again, woke up feeling totally beat down and tired when my alarm went off at 4:25 AM. The early A.M thing has not been working for me lately although I have been in this routine for over 10 years!
I decided to catch up on sleep and get some work in later in the day. I ended up doing some stuff at my gym at work.
20 Minute AMRAP of
- 250M Row
- 25 Push-Ups
Push-Ups have become a major goat for me. I'm not only weak at them but they REALLY bother my shoulder and I find it tough to get in a position where these don't cause severe impingement.
That being said, I tried to break these up right from the start knowing that I would get to a point where I'd be doing lots of sets of doubles, triples and even singles. I got 9 rounds on the workout which is pretty terrible. Felt fine on the rows. Push-ups were a mess in the later rounds. Gotta start rehabbing my shoulders more effectively.
I decided to catch up on sleep and get some work in later in the day. I ended up doing some stuff at my gym at work.
20 Minute AMRAP of
- 250M Row
- 25 Push-Ups
Push-Ups have become a major goat for me. I'm not only weak at them but they REALLY bother my shoulder and I find it tough to get in a position where these don't cause severe impingement.
That being said, I tried to break these up right from the start knowing that I would get to a point where I'd be doing lots of sets of doubles, triples and even singles. I got 9 rounds on the workout which is pretty terrible. Felt fine on the rows. Push-ups were a mess in the later rounds. Gotta start rehabbing my shoulders more effectively.
Wednesday, June 5, 2013
Tuesday June 4, 2013
10 Sets of the following:
30 seconds of Wall Balls
rest 30 seconds
30 seconds of Heavy Russian Kettlebell Swings
rest 30 seconds
30 seconds of Burpee Box Jumps
rest 30 seconds
- Shit this was tough. A lot tougher than it should have been. Don't know what is up with me lately. Strength numbers are off and my aerobic system ain't what it used to be. I keep thinking that there will be a point where my age really catches up with me. Maybe this is the beginning...hope not!
- Got 15 Wall-Balls and 14 swings each round which was about the most that I could manage in :30. The Burpee Box Jumps is where I started to fall off a bit. I got 8 per round in the earlier rounds and then started to fall off to 7...6 until I finally went all out and got 9 in the final round.
30 seconds of Wall Balls
rest 30 seconds
30 seconds of Heavy Russian Kettlebell Swings
rest 30 seconds
30 seconds of Burpee Box Jumps
rest 30 seconds
- Shit this was tough. A lot tougher than it should have been. Don't know what is up with me lately. Strength numbers are off and my aerobic system ain't what it used to be. I keep thinking that there will be a point where my age really catches up with me. Maybe this is the beginning...hope not!
- Got 15 Wall-Balls and 14 swings each round which was about the most that I could manage in :30. The Burpee Box Jumps is where I started to fall off a bit. I got 8 per round in the earlier rounds and then started to fall off to 7...6 until I finally went all out and got 9 in the final round.
Monday, June 3, 2013
Monday June 3, 2013
A. Power Snatch on the minute, every minute x 10 minutes, 1 rep @ 155 lbs.
- These went pretty well today.
B. Overhead Squat @ 20x1, 3-4 repetitions x 3 sets, rest 3 minutes between sets.
- Worked up to 185#
C1. Kipping Handstand Push Ups(AMRAP -2) x 4 sets, rest 1 minute.
- Sets of 8
C2. Weighted GHD Raises @30x1, 8-10 repetitions x 4 sets, rest 1 minute.
- These sucked. Hard enough time doing these unweighted. Used only a 15# DB!!
D1. Chest to Bar Pull Ups AMRAP 30 seconds x 3 sets, rest 10 seconds.
- 15 reps, 16 reps, 13 reps
D2. Front Squat @ 155, 10-12 repetitions x 3 sets, rest 3 minutes between sets.
- These went pretty well today.
B. Overhead Squat @ 20x1, 3-4 repetitions x 3 sets, rest 3 minutes between sets.
- Worked up to 185#
C1. Kipping Handstand Push Ups(AMRAP -2) x 4 sets, rest 1 minute.
- Sets of 8
C2. Weighted GHD Raises @30x1, 8-10 repetitions x 4 sets, rest 1 minute.
- These sucked. Hard enough time doing these unweighted. Used only a 15# DB!!
D1. Chest to Bar Pull Ups AMRAP 30 seconds x 3 sets, rest 10 seconds.
- 15 reps, 16 reps, 13 reps
D2. Front Squat @ 155, 10-12 repetitions x 3 sets, rest 3 minutes between sets.
Saturday June 1, 2013
A. Split Jerk, work to a moderate single. Work to around 245 lbs or little higher.
- I got 245 without too much trouble but failed twice at 255 which really pissed me off. Don't know why I've been struggling with these lately. I need to capture some video. Probably not aggressive enough in the drive.
B1. Front Squat Cluster @ 20x1, 2.2.2 x 3 sets, rest 1:30 between sets.
- I used only 195 and these felt difficult.
B2. Muscle Up Cluster, 2.2.2.2 x 3 sets, rest 1:30 between sets.
- No misses but I had to take my time within each cluster.
C1. Front Rack Walking Lunges @ 11x1, 6-8 repetitions/each leg x 3 sets, rest 1 minute.
- 115#
C2. Supinated Barbell Bent Over Row @ 30x1, 6-8 repetitions x 3 sets, rest 1 minute.
- 115#
D. Front Rack Split Lunges @ 30x1, 8-10 repetitions x 3 sets, rest 1:30 between sets.
- I screwed up and didn't do these
10 Minute AMRAP of the following:
5 Pull Ups
5 Ring Dips
- I got 15 rounds. This was kind of a mess. My hands were still a little ripped up and sore from stuff I did earlier in the week.
5 sets of 30M Prowler Push with 140#
- I got 245 without too much trouble but failed twice at 255 which really pissed me off. Don't know why I've been struggling with these lately. I need to capture some video. Probably not aggressive enough in the drive.
B1. Front Squat Cluster @ 20x1, 2.2.2 x 3 sets, rest 1:30 between sets.
- I used only 195 and these felt difficult.
B2. Muscle Up Cluster, 2.2.2.2 x 3 sets, rest 1:30 between sets.
- No misses but I had to take my time within each cluster.
C1. Front Rack Walking Lunges @ 11x1, 6-8 repetitions/each leg x 3 sets, rest 1 minute.
- 115#
C2. Supinated Barbell Bent Over Row @ 30x1, 6-8 repetitions x 3 sets, rest 1 minute.
- 115#
- I screwed up and didn't do these
10 Minute AMRAP of the following:
5 Pull Ups
5 Ring Dips
- I got 15 rounds. This was kind of a mess. My hands were still a little ripped up and sore from stuff I did earlier in the week.
5 sets of 30M Prowler Push with 140#
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