9/30/12

Active recovery - 5 mile run. Did not time the run, but went at a moderate pace. This run was the fastest/most fit/lightest on my feet I've felt running in a long time. Great stuff. I've forgotten how much I love to run.

9/29/12

Complete rest

9/28/12

I felt great today. No lifting, but some solid body weight work.

'Angie'
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

18.06. The push-ups were by far the most time consuming part. Overall a solid effort. I had some solid athletes to train with and went hard. Great day in the gym.

Rest 10 minutes then...

1 Mile Run @ 80% effort. Felt solid.

9/27/12

Complete rest. Contemplated active recovery, but my body needed full rest.

9/26/12

A shorter session today; had some other stuff planned, but canceled due to time constraints. Felt solid on the metcon.

1 Rep Max Weighted Strict Pull-up: 70#, went for 79# but needed a little kip to get over the top.

Rest 10 minutes then...

12 Minute AMRAP:
9 HSPU
26 24" Box Jumps
77 Double-unders
35 Hang Power Cleans (95#)

2 Rds + 26 Box Jumps. Weird programming, but a solid metcon nonetheless. Everything felt good.

9/25/12

I'm pissed I didn't PR my back squat today. It was kind of an eye opener. I need to get my diet and rest back to a professional level; I've lost sight of my priorities and things need to change. They will. That doctor appointment yesterday is a miracle worker. Zero pain in my rack position. My mental game was better than ever today. I felt zero inhibition and pushed it.

EMOM 6 Minutes: 2 Hang Squat Cleans @ 70% (210#) - Felt easy as hell, light weight.

Back Squat - 20 minutes to establish a 1 RM  - went 305 x 3 then singles @ 355, 385, 405# (failed)

-405 would have been a 5 lb PR. 385 felt way easier than the last time I did it. I almost went for another attempt at 405, but I didn't have time. I will rock 405 next time I max out. I can't believe I failed this lift. I hate that feeling. This was the most motivating moment I've had in a while.

Rest 10 minutes then...

1 Minute AMRAP Burpees

Score: 29 Burpees. Went hard, felt good. Really felt these in my legs.

Rest 5 minutes then...

1 Mile TT

Score: 6:19. Not the fastest mile I've ever ran, but there were a lot of turns and people on the sidewalk. Very unideal conditions for a fast time. But I tried to push it. I'd really like to run around a 5:30ish mile this year.

Rest 20 minutes then...

6 Rounds @ 1 minute on / 1 minute off:

5 Knees-to-elbows
10 Push-Press (75#)
20 Over-the-bar hops

-So this WOD you go 100% for a minute, rest between minutes 2 and 3 and so on. Obviously with this large rest interval everything was at 100% and fast. This WOD went very quick, everything felt good. First push-pressing in a while. I'm glad I'm back in business in the rack position.

Rest 5 minutes then...

5 x 60 Second Plank Holds @ 1:1 Rest

9/24/12

I felt awesome today. This is a lower volume week with some maxing out.

Behind the Neck Jerk - 205, 225,  245, #270 (PR)

Rest 10 minutes then...

For time:
25-20-15-10-5 KB Swings (70#)
5-10-15-20-25 Wall-Balls

6:23. I tried to go unbroken on this, but that just didn't happen on either movement. I felt good and had a solid athlete to train with. Stoked about the all-time overhead PR. I wish I could front jerk, I had to go behind the neck due to my rack position. I went to a doctor today and he rubbed out and ultra-sounded my elbow. It's not torn which is good, looks like a lot of scar tissue though. He said it should clear up soon. It felt better today. Stoked to train again tomorrow.

9/22 and 9/23

Complete rest.

9/21/12

I didn't feel great today. I was pretty sore throughout my entire body. My snatches felt good, but I didn't feel great on the metcon. Glad I got the work in, but not the best session I've ever had. My rack position is killing me and it's really affecting me mentally. I hate it. I can't wait to get into the doctor on Monday.

7 x 1 - 1 High Hang Power Snatch + 1 Power Snatch + 2 Overhead Squats
-3 sets at 155#, 2 sets at 165#, 2 sets at 170#

Rest 25 minutes then...

'Dianne'
21-15-9
Dead-lifts (225#)
HSPU

12.00. I didn't feel great. I've already done HSPU and dead-lifts this week. I just didn't have much there, but I tried to push it.

Post WOD:

2 x 25 GHD Sit-ups @ 90 seconds rest

9/20/12

Much needed complete rest. Entire body is smoked.

9/19/12

I had a great workout today. I felt really recovered after yesterday. The workout smoked me; after the lifting I didn't even want to do the metcon. I just felt rocked. These pressing workouts school me. It's exactly what I need to be working on.

Dead-lift - 10 x 1 @ (87%) 405# @ 60 seconds rest

Bench Press -
2 x 5 @ 75% (175#)
2 x 3 @ 80% (185#)
3 x 2 @ 85% (200#)

3 Sets ME Strict Ring Dips - 7,5,5 - there was just nothing there between the HSPU yesterday and the bench today.

3 x 3 - Strict Behind the Neck Press - All sets at 105# - this lift ruins me, second time ever doing it, stoked to get strong at this.

3 x 10 - Good Mornings - All sets at 135#

-I was supposed to do KB snatches today. I warmed them up and began to tear my calluses. I haven't been taking care of them since moving, got a pumice stone after this training session.

Rest 10 minutes then...

For time:

10,9,8...1
KB Swings (53#)
Pull-ups

6.01. I wanted to go faster than this. Everything was unbroken, but I took some pretty big breaks. Not for my lungs or muscles, but for my damn hands. My calluses were just completely painful and I tore. Overall not happy about that, but a solid session nonetheless. I'm excited to rest tomorrow, I need it.

9/18/12

I was a little frustrated about my rack position today. It hurt really bad, I thought I was getting over it. I'm going to a sports medicine doc soon, booking an appointment tomorrow. Not being able to do muscle-ups, clean/press or put anything in a rack position is driving me crazy. As pissed off as I was that I so heavily had to modify the workout today, I still ended up having a solid session.

Back Squat - 7 sets of 5 @ 75% (300#)  - felt really strong, loved this. I feel like I can handle 300# on my back all day long.

Dead-hang Pull-up - 10 sets of 7 - 1-5 @ 60 seconds rest, 6-10 @ 120 seconds rest

Rest 10 minutes then...

3 Rounds for time:

10 HSPU
400m Run

10:52. I got the first round of HPSU unbroken, first time ever doing 10 consecutive (can you believe I competed at regionals?). But seriously I felt strong on these, my kip is getting a lot better. I can't wait until I've got these down.

Post WOD:

4 Sets of Planks (60 seconds), 1:1 rest.

9/17/12

Today was an amazing workout. I felt great and had an awesome session. First 1 rep max PR I've had in a while. It feels great to back into the hardcore grunt work of training. I'm so excited to compete this next year!

Snatch - Work up to a 1 RM in 20 minutes:
-Went 155, 175, 195, 205# (PR!) - 205 is the snatch I missed at regionals. I was stoked to get this today. It went up easy and felt smooth.

Rest 5 minutes then...

EMOM 10 Minutes:
1 Snatch @ 80% (165#)
30 Double-unders

-Solid training, I only missed 2 double-unders out of 300.

Rest 5 minutes then...

3 x 20:
Hollow-rocks
Band Pull-aparts

-Solid session, stoked about my PR. My snatch technique has come a long way. Great training, excited for tomorrow!

9/16/12

My hamstrings are rocked from the strict GH raises. I find it kind of funny that I can do hundreds of reps of other exercises (via 'Barbara') and not be sore, but 30 reps of GH raises and my hamstrings are smoked. I foam rolled and iced a lot today.

Active recovery - ~4-5 mile run. Ran all over downtown Chicago, what a beautiful place. I was a little nervous to get out the door, I haven't been running at all lately. But I ended up feeling great and light on my feet. I still love running. Overall a solid recovery day, stoked to train tomorrow.

9/15/12

Complete rest.

9/14/12

I was slightly hungover today. Last night was the last time I'm consuming for a while. But even though I drank beer yesterday I had a solid session. 

7 x 1 @ 60 sec. rest - 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat - 4 sets @ 135#, 3 sets @ 155# - could have gone a little heavier, but wanted to get through these quick 

7 x 1 @ 60 sec. rest - 3 Hang Power Clean + 1 Push-Jerk - 4 sets @ 185#, 3 sets @ 205# 

3 x 10 Strict GH Raises @ 60 sec. rest - OUCH, never done these before, really felt these.

3 Sets of 20 second L-sit @ 40 sec. rest 

Rest 20 minutes then... 

'Barbara' 

5 Rounds: 

20 Pull-ups

30 Hand-release Push-ups

40 Sit-ups

50 Squats 

3 Minute rest 

34:39 - 12:00 = 22:39. I don't know if I've ever actually done this WOD. I probably have at some point.  Overall I felt good, everything was unbroken except the push-ups; they went out hard on the third round. 

9/13/12

Much needed complete rest.

9/12/12

I had an awesome workout today. A lot of things I'm not used to / movement I don't usually do. And I got some serious coaching on my kipping HSPU. I came away from today feeling a lot more confident about my ability to perform HSPU.

Dead-lift - 7 x 3 @ 325# + ~70# (bands) - 60 sec. rest - solid sets, felt good, I've never used bands

Bench Press - 60 sec. rest - my worst lift, felt good today though
 3 x 3 @ 70% (165#)
 3 x 3 @ 75% (175#)
 2 x 2 @ 80% (190#)
 2 x 1 @ 85% (200#)

3 Max Reps UB Ring Dips @ 30 sec. rest
13, 8, 7 - these were brutal right after bench pressing

3 Sets UB 15 KB Snatch (each arm) @ 30 sec. rest - used 53# for all sets - rough, one armed modalities kill me. I'm stoked to do more of this work.

3 x 5 - Strict Behind Neck Press - 95#, 95#, 115# - never done these, I need to get stronger on this ASAP.

2 x 15 - Good Mornings @ 95# - fast, felt good.

Rest 5 minutes then...

3 Rounds for time:
10 Over-the-box Jumps (24#)
10 HSPU
200m Run

14:00. This killed me. After all the pressing my HSPU were horrible. A lot of singles until I got some quality coaching on the kip. This was the best coaching I've ever gotten on kipping. It really helped. I'm so stoked to train again soon. Although I do need some much need rest tomorrow.

9/11/12

Great session today. It rocked me. Really getting back into the swing of working hard. I love it more than anything.

7 x 2 Vertical Snatch off High Blocks (at hip) - All sets @ 135, light and fast, really tried to catch every rep completely deep in the hole, this is something  I need to work on. I was planning on going a little heavier, but after yesterday my snatch was not feeling great.

Back Squat - 5 Sets - 2,2,2,1,1 - doubles at 340#, singles at 350# - felt strong

Front Squat - 3 x 5 @ 75% (245#) - Pause for 3 seconds at bottom of 1st and 5th rep - BRUTAL and awesome. I've never done pausing squats before, this was legit.

Rest 15 minutes then...

10 Rounds:

90 seconds work / 90 seconds rest:
10 KB Swings (53#)
10 Burpees
-Max Reps Wall-balls

-scored 150 wall balls total. This was a rough metcon. My lungs are not where they were about 4 or 5 months ago. I'm stronger than ever, which is awesome, but I don't like losing ever. And I've been getting schooled on metcons lately (including today). I loved losing; as weird as that sounds, because it really makes me get after training with an extra amount of gumption and focus. Excited as hell to train tomorrow!

9/10/12

Today was an awesome session. I was at a new gym and trained with a solid group of athletes. I loved the programming; it's derived from Outlaw, with some subtle tweaks.

EMOM for 7 minutes: 1 Squat Snatch + 1 Hang Squat Snatch @ 85% (165#)

Rest 2 minutes... 

3 x 1 Snatch @ 90, 95, 90% - 175, 185, 175# - these felt good. 

Rest 2 minutes then... 

EMOM for 7 minutes: 1 Squat Clean + 1 Hang Squat Clean + 1 Push-jerk @ 80% (205#)

Rest 2 minutes then... 

3 x 1 @ 90% - Squat Clean + Split Jerk (225#) - these felt awesome and fast.

Rest 20 minutes then... 

3 Rounds for time:

10 Curtis P @ 115# (1 power clean from floor, lunges R/L, push-press = 1 rep) 

200m Run

9.30. Solid metcon, I gassed hard on the last round. I got my ass handed to me by some guy, he beat me by over a minute. I need to get my metcon back, my lungs are not where they used to be. I feel great on lifting though. Stoked to PR soon and stoked to train again tomorrow. 

9/9/12

Complete rest. I can't remember the last time my biceps and lats were this sore. It's a great feeling.

9/8/12

I felt awesome today. No lifting, just a really solid metcon. I felt fit.

28 Minute Partner AMRAP:
5 Burpees
10 KB Swings (53#)
15 Box Jumps (24")
-Max Calorie Row
-Rest 2 minutes, partner's alternate rest

24,22,20,18,17,16,20; 137 calories total. Solid work. Great day.

9/7/12

I had a really great workout today. I felt bad on the lifting, my shoulders are WRECKED from the bulgarian ring dips I did two days ago. Needless to say I could barely overhead squat 205 (200# was my 9 RM established a few weeks back). I can't believe how much those dips wrecked me. But on a positive note, the metcon went really well.

Overhead Squat - 5-5-2 (f) - 135, 185, 205 (this is laughably terrible, there was just nothing there)

Rest 5 minutes then...

'Nicole'
20 Minute AMRAP:
400m Run
-Max Set of Pull-ups
Went: 30,18,16,16,15,15 = 110 total.

This isn't the best score in the world, but I've been laying off my pull-ups lately because of my rack position issue. It actually didn't hurt at all today, which I stoked about. Overall a solid effort.

Rest 5 minutes then...

4 Max Sets of Ring Push-ups @ 60 seconds rest : 15, 10, 9, 6
-these felt extremely difficult.

9/6/12

Complete rest.

9/5/12

Yesterday really taxed my body. I didn't get to sleep much last night, less than 6 hours. I just was not feeling great in the gym today. Worst day I've had in a long while. My rack position injury is really getting to me mentally as well. Today ended up being less intense and overall I just wasn't feeling it.

Rack Jerk (behind neck) - Singles - 185, 225, 235, 255 (f) - missed 255, not near my PR. Just called it there, wasn't feeling good.

5 sets: GHD RDL + RDL Superset - 10 + 10 of each (65# + 205#)

5 x 5  - Bulgarian Ring Dips With Turn out at top (strict) - these were very different for me. It's nice to switch up the programming and do something new and taxing.

-Easy 1 mile run home from the gym.

Overall a bit of a rough day. My rack position is just awful and I hate the mental rut that gets me in. I just want to be back at 100% ability to train hard. It's kind of ironic that I'm in injured now that my volume has been so drastically reduced.

9/4/12

My body felt great after some rest. My volume has been drastically lowered since moving to Chicago. I'm feeling decently fit and strong. Stoked to set some PRs and get my lifts up like I was back in June/July. Only concerned about my rack position, laying off it for now. 

3 Sets: 

1 Back Squat at 87% (345#) + 5 Wall Squats

4 Sets:
10 Front Squats (135, 185, 205, 225)
10 Partner Glute-ham Raises
:30 hollow hold
:30 rest

Rest 10 minutes then...

20 minutes of hand-stand work. Solid skill sesh, I haven't been practicing these enough. I felt good vertically though.

Then...

3 Max Effort 500m Row @ 5 minutes rest.

1:27, 1:35, 1:35.

These hurt. My PR is 1:24. I can't wait to row sub 1:19. Overall a great session. Stoked to train tomorrow. 

8/31 - 9/3

Complete rest. My final weekend of R and R. Had a blast. My rack position is still messed up, might go to a doctor soon. I'm just laying off all forward pressing and I'm front squatting body-builder style. Other than that, training is going well.