Tuesday April 30, 2012

5 Minutes of Airdyne @ Light Effort
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20 Sets of the following:
25 seconds @ 90%
35 seconds @ 50%
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5 Minutes of Airdyne @ Light Effort
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rest 10 minutes-15 minutes
+
50 Toes to Bar For Time
     - Time was 3:50. Did unbroken sets of 5 the whole way through. Totally lost my kip on the last couple of sets though.

Monday April 29, 2013

A. Power Snatch Cluster, 1.1.1 x 3 sets, use 160 lbs for all 3 sets, no more, no less, warm up properly, rest 3 minutes between sets.
     - These were going pretty terrible. I dropped back down to 155, got my form dialed in better and then did my sets at 160. Gotta get more consistent with these.

B. Overhead Squat @ 20x1, 8-10 repetitions x 3 sets, rest 3 minutes between sets
     - All sets at 135. Felt easy.

C1. Flat Bench DB Bench Press @ 30x1, 6-10 repetitions x 3 sets, rest 1:30
     - 60#
C2. DB Back Extensions Drop Sets @ 301, 6.6.6 x 3 sets, rest 1:30
     - 30#
D1. Weighted Pronated Pull Up Cluster @ 11x1, 1.1.1.1 x 3 sets, rest 1 minute.
D2. Thrusters @ 95 lbs, 12-15 repetitions x 3 sets, rest 1 minute.

PM Session:
Zone 1 Work + Gymn Prep + Zone 1 Work
15 Minutes of Light Running

Did not do this. I was short on time and I figured I got my full of running yesterday!
rest 10 minutes
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5 Sets of the following:
Negative Handstand Push ups to 8 inch depth, 1.1.1.1.1, rest 2-3 minutes between sets.

Sunday April 28, 2013

Groton Road race 5k

Time was 21:47. Not too bad considering that the course had a few hills toward the end and the fact that I really wasn't trying to crush this race. More like I was after a nice relaxing run on a beautiful, sunny day. Finished 46 out if 1073. Not too terrible for a non-runner.

Saturday April 27, 2013

Another "cheat day " today. My whole plan for this week went off the tracks earlier this week when I had to put my dog down and was not able to train on my usual Monday schedule.

Here is what today looked like...

20:00 AMRAP of

350M row
6 KB swings @ 70#
3 Burpee muscle-ups
30 double Unders


Score was 6 rounds plus about 100M. The part I struggled with the most was surprisingly the double Unders. I don't think I got through one set without missing at least once.

This was a really fun workout but admittedly this is not the kind of workout that's going to make me better by attacking my weaknesses. I need to get back on track next week.

Friday April 26, 2013

Couldn't help myself today and I had a "cheat workout". Kevin, if you're reading this just stop reading now!!...




Was supposed to do another long strength training workout but I did a classic CrossFit beatdown instead. This is a workout called "Cassius Clay" that CrossFit Vancouver came up with several years ago. I have been wanting to try this forever it seems! So, here it is...

5 Rounds of...
3 Deadlifts @ 315#
3 Muscle-Ups
3 Squat Clean & Jerk @ 185#
2 15' Rope Climbs
1 Box Jump @ 36"
300M "Hill Climb" (I live in the flatlands so, I had to use my imagination and pretend I was running up a steep incline!

Time was 21:00. I definitely didn't feel like I crushed this one but my time was considerably better than the people in the YouTube video. In fairness, I had no hill to climb so that worked in my favor. I honestly didn't feel like this one was as bad as it sounded. Squat Cleans (not the Jerks) got tough because I suck at them but everything else was not much of a problem and I took little rest between reps. Muscle Up sets were all easy and unbroken and I was happy about that. I am starting to really favor the no hook grip/ginormous kip approach to Muscle-Ups!!
   

Wednesday April 24th, 2013

A. Conventional Deadlift @ 30x1, 8-8-6-6-4, rest 3 minutes between sets.
     - Weights used were 275, 285, 295,305, 315.
B. Strict Press @ 11x1, 3-5 repetitions x 4 sets, rest 3 minutes between sets.
     - Worked with 130#. What can I say? I'm still awful at strict pressing. Just need to work this every week.
C1. 4 Position Power Clean(high hang, above knee, below knee, floor), 4 reps x 3 sets @ 165 lbs, rest 1:30 between sets.
     - I struggled with these for some reason. My hands felt pretty beat up and hook gripping the bar felt a lot more uncomfortable than usual.
C2. DB Standing Strict Press @ 30x1, 8-10 reps x 3 sets, rest 1:30
     - Worked with 50# DB's
D. Row 100 Meters @ 100% x 10 sets, rest 90 seconds between sets.
     - Sets were between 1:19 pace and 1:24. Funny thing is that my pace got faster each round !

Tuesday April 23, 2013

A. Power Snatch Cluster, 1.1.1.1 x 3 sets, rest 3 minutes between sets. Use 155 lbs for all sets.
     - 2 sets at 155. 1 set at 165 (missed the 3rd rep)
     - Technique is still sloppy on these. Sometimes lack extension in second pull and footwork is not too good either.....very frustrating.

B. Overhead Squat @ 20x1, on the minute, every minute x 3 repetitions @ 185 lbs x 10 minutes.
     - Uggh....This did NOT go as well as I'd hoped. Was feeling great on OHS's last week. However; these started getting really tough after my first 2 sets. Sad truth is that this was either too much weight or not quite enough rest based on where I'm at right now. I only completed about 6 or 7 sets in the 10:00.

C1. Flat DB Bench Press @ 30x1, 8-12 reps x 3 sets, rest 1:30
     - Used 55#

C2. GH Raises @ 30x1, 12-15 reps x 3 sets, hands on head, rest 1:30

D1. Weighted Supinated Chin Ups @ 20x1, 4-6 repetitions x 3 sets, rest 1:30
     - All sets done with 45# KB

D2. Thrusters @ 115 lbs, 8-10 repetitions x 3 sets, rest 1:30