Wednesday January 8, 2014

A1. Front Squat, 83%, 3 reps x 5 sets, rest 2 minutes between sets.
     - 225 for all sets w/ no belt. Not wearing a belt made these tough
A2. Weighted Ring Dips, 2 reps x 5 sets, rest 2 minutes between sets.(Heavier than last week)
     - 58#, did 3 reps on all sets. Could have gone heavier

4 sets of the following @ High Aerobic Effort:
50 Double Unders
15 Deadlifts @ 135 lbs
35 Air squats
15 Power Snatches @ 75 lbs(Switch Plates Out During Workout)
50 Double Unders
Rest 4 Minutes between sets

     - These definitely got progressively harder. Last set of Double-Unders each round was unexpectedly brutal. Didn't get through any of them unbroken which was disappointing.

Tuesday January 7, 2014

A1. Close Grip Bench Press, 2 reps x 5 sets, rest 1:30 between sets.
     - Worked to 235#
A2. Weighted Pronated Pull Ups, 1.1 x 5 sets, rest 1:30 between sets.
     - Started with 70# (way too heavy) ended up at 53#
B. Deadlift @ 85%, 2 reps x 3 sets, rest 2 minutes between sets.
     - Worked to 365
C. On the Minute, Every Minute x 12 Minutes of the following:
Even Minutes: 30 Second Row @ 85% aerobic effort
Odd Minutes: 3-4 Bar Muscle Ups or Ring Muscle Ups

     - Rows at about 1:30-1:35 pace (160-170M per round. Did 4 Muscle ups each round except I missed my last rep in the 3rd round and the last round.

D. OTMEM of

     - 25 Double-Under

     - 8-10 HSPU

     - I knew I could not sustain 8-10 HSPU's so I did 6 reps for my first 3 rounds. I then decided I was being a pussy so I did 7, 8 and 7 the last 3 rounds.

Monday January 6, 2014

A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 4, no more than 5 working sets, and no more than 2 sets at a moderate to medium weight.
     - Worked to 265#
B.  Hang Snatch, 3.3.3.3.3, rest as needed between sets. These can be dynamic starts and from mid thigh to pockets during first pull. Hang onto Barbell and do no let drop onto ground.
     - Worked to 145#. Focused more on technique over load today.

C. Clean(Power or Squat) and Jerk on the minute x 10 minutes, complete 1 repetition @ 225 lbs/155 lbs, after every 1 rep, complete 6-8 pistols in remaining time.
     - Did OK on this one. 8 reps every round but honestly there were about 6-10 no-reps I should have given myself. Still a decent effort.

D. 7 Sets of the following @ 90%:
Airdyne 25 seconds Sprint, rest 3-4 minutes between sets.

     - Did only 5 sets as I ran out of time. I need to push much harder on these after watching other people from afternoon classes.

Saturday January 4, 2014

50 Burpees
50 Thrusters @ 45/33 lbs
50 Pull Ups

Time was 6:05. Felt pretty good about this. Finished burpees in under 2:30 which is a halfway decent pace. Thrusters were unbroken (as in, didn't put the bar down) with a couple quick pauses in rack position. Pull-Ups were broken into sets of 10 and then 5. Did mostly butterfly.

+
Rest 10 Minutes
+
10 Rounds of the following:
4 Wall Balls
6 Handstand Push Ups
8 Kettlebell Swings @ 55 lbs

Meh. This part was kind of sucky. Obviously, for me this was all about the HSPU. I scaled this to fewer reps right from the start. Then, last few sets were 6 reps but with an abmat. No idea what my time was. I know that I was last person to finish but I also think I might have done an extra round. Who knows. Either way, the results were disappointing but not unexpected. HSPU's are far and away my #1 goat.

Friday January 3, 2014

A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
     - Worked to 245#. Felt OK/
B. Clean and Jerk, 75%, 1 rep x 3 sets, 80%, 1 rep x 3 sets, 85%, 1 rep x 2 sets.
     - Last 2 sets were 235 and 245. 245 didn't feel bad at all.
C. Power Snatch on the minute, every minute @ 135/95, 4 reps on the minute, every minute x 6 minutes.
     - This was tough but doable. Felt my form break down a bit on the last few reps of the last few rounds.
D. 3 Sets of the following @ 95% effort:
12 Clean and Jerks @ 115 lbs/75 lbs
12 Airdyne Calories
Rest 7 minutes between sets

     - Did OK with these. Went unbroken without a problem but just wasn't that fast on the eccentric part of each rep. Kevin smoked me and he was going straight from overhead to the ground w/o touching the bar to his body. Was concerned about screwing my back so I tried to maintain a steady pace with a slower cycle time. Could have gone harder on the Airdyne. I have a tendency to puss out on A/D sprints.

Wednesday January 1, 2014

A1. Front Squat, 93%, 1 rep x 3 sets, rest 2 minutes between sets.
     - Nothing like starting the New Year with a PR! I did 270# and it was actually the first time in about a year I did anything over 260. The rep was tough and I had to fight for it but it was a very clean lift. In other words, no arched back after coming out of the hole. I think that there were several reasons I was able to make this lift....
     1. I chose a sensible progression of weights while working up to 270. In the past I think I made the mistake of doing a set that was just shy of my max. The result is that by the time I got to my max, I had nothing in the tank!
     2. I was way more aggressive. I stayed tight from head to toe throughout the lift.
     3. I didn't panic when I hit a sticking point. There have been times when I start struggling with a lift when I just quit and dropped it. This time I waited that extra second and was able to fight through it.
     4. Did a better job of staying back in my heels. I have a tendency to lean forward when coming out of the hole. Didn't do that this time.

     - So, I'm happy that I broke through a plateau but I'm nowhere near satisfied as this is a big weakness that is also holding me back on Olympic lifts.

A2. Weighted Ring Dips, 3 reps x 3 sets, rest 2 minutes between sets.
     - 53#. Wasn't too hard. Couldve pushed for more.

B. 3 Sets of the following @ High Aerobic Effort:
10 Chest to Bar Pull Ups
15 Wall Balls
25 Burpees
15 Wall Balls
10 Chest to Bar Pull Ups
Rest 3 minutes between sets

     - First set about 3:00 flat. Next set roughly 3:15 and last set about 3:30. Everything unbroken until the last 3 CTB P/U's. Should've really tried harder to not come off the bar at all. Burpees were my weakness on this one.

Tuesday December 31, 2013

A1. Close Grip Bench Press, 3 reps x 5 sets, rest 1:30 between sets.
     - Worked to 215#. Shoulders felt terrible on these today. Really struggling with bench lately.
A2. Pendalay Barbell Bent Over Row, 5 reps x 5 sets, rest1:30 between sets.
     - 155#. Felt easy
B. Deadlift @ 80%, 3 reps x 3 sets, rest 2 minutes between sets.
     - 345#. Stuck to the rx percentage. These felt real good today considering that I haven't been deadlifting much.
C. On the Minute, Every Minute x 16 Minutes of the following:
Even Minutes: 25 Second Airdyne @ 85% aerobic effort
Odd Minutes: 2-3 Bar Muscle Ups or Ring Muscle Ups

     - Got just under 20 cals most rounds. Wasn't going all out.

     - Did 2 Bar M/U's per round. The deal with me and bar muscle ups is that I can do 'em but my technique is not good and I have a lot of trouble connecting them. I did 2 singles each round except the last one where I did 3.