12/31/13

Today was an awesome workout, great way to end out 2013. It's been the best year of my life so far and I'm looking forward to 2014.

A.
Three sets, not for time, of:
Ring Muscle-Ups x 8 Reps (6/2, 5/2/1, 5/3)

B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 75% (165#)
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.
-Light weight, felt really solid.

C.
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.

I didn't get the exact reps, just kept moving and got an extremely solid conditioning session out of this.
-Highs and lows:
-250,220
-8,5
-18, 14
-15,10

D.
For time:
100 Hand-Release Push-Ups.

~7 minutes, hurt so bad after C. Can't believe this took me this long, thought it was going to be about half as long. Comparing my time to others, I think a lot of people did not do HR push-ups. I'm just so used to doing them that is what I did.

12/30/13

AM Workout (0800) 

Despite the heavy drinking Friday, I felt awesome today in the gym. Won't be drinking again for a long time (after regionals if I qualify), but it was worth it. Partying every once and a while keeps a guy in his 20s sane. Anyway, today was some great training! Even though I don't have my weightlifting shoes while home, I felt strong on the front squatting and cleaning. By the time I got to the back squats I felt fatigued though; part C took a ton out of me.

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 80% (305#)
-Complete, easier than I thought it was going to be.

B.
Five sets of:
3-Position Clean @ 70-80%
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
225#, 245#, 245#, 255#, 255#
-Lost my grip on the last set, took each rep from the floor before moving to the pulling position.

C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% (190#) of 1-RM Clean
Rest 90 seconds
13,11,10,9 - ouch.

D.
Build quickly to 80% (335#) of your 1-RM Back Squat, and then…

Three rounds for time of:
5 Back Squats @ 80% (335#)
15 Chest-to-Bar Pull-Ups

8.40. Rough after the above work. Splits: 1.40. 4.40. 8.40.

PM Workout (1600)

I felt great this evening. Got some really simple conditioning in. This workout raped my lungs. Felt awesome to suck wind.

5 RFT:
250m Row
10 Burpees
15 Wall-ball

11.32 unbroken. Goal was under 12. Went really hard, burpees felt surprisingly really good.

Pumped to train tomorrow!

12/28 and 12/29

Complete rest both days. I was legitimately hungover on Saturday. This is the first time I've been hungover in as long as I can remember. Not going to be drinking like that again for probably another year. Didn't really each much while hungover, not having an appetite is weird. Excited to get back to training on Monday.

I've taken more rest days in the last 10 days as a de-load than any other 10-14 day period since starting to train in September. It is what the training called for, my body feels good.

12/27/13

I added in the workout yesterday and totally changed today's workout. This is the only deviation I've taken from the invictus programming since starting it. I'm also skipping tomorrow's workout and taking tomorrow off, maybe doing active recovery on Sunday. This is a holiday celebration weekend, I will be drinking for the first time in months. It will be fun to blow off some steam with my good friends and get back to training tough for the 2014 Open come Monday.

CJ - EMOM 10:
5 Minutes @ 225#
5 Minutes @ 245#
-Kept it light and short. Wasn't feeling it after yesterday.

Rest 10 minutes then...


11.5
AMRAP 20:
5 Power Clean (145#)
10 T2B
15 Wall-ball

-10 Rounds. (PR = 12 rounds + 6 T2B). I felt pretty crappy from the start on this. My lungs/metcon are not great right now. I'm hoping in two months when the Open starts to be able to PR this. I went hard, I started tanking around 6 rounds though. Great training though and a good test to see where I'm at. I am much stronger than I've ever been, but I will be hitting a lot of metcon in the coming weeks.

12/26/13

Today was an awesome session. I was a little nervous about going heavy on this workout, only of the bench press. This is the closest to Rxed I've ever done 'Linda.' (BW = 212). I could definitely do this workout at BW, it would just take a little longer.


'Linda'
For time:
10,9,8,7....1
Bench Press (205#) - 7# less than rx
Squat Clean (185#) - heavier than rxed by 25#
Dead-lift (315#) - rx

41.47. Hit a 7 RM Bench Press with 205# on the first set.

Post WOD:

3 Sets:
20 DB Bench Extensions
20 DB Bench Press (thumbs toward face)
10 DB Curls
-2 Sets @ 30#, 1 set @ 20# - rest is partner's set.


*****

On 9/18/13 I did the following; considering how much heavier I went today I am really happy with the progress. I'm so much stronger than I was when I got back from OCS!

10,9,8...1 

Dead-lift (275#) 

Bench Press (165#) 

Squat Clean (135#) 

35.02. 

12/25/13

Complete rest. So much food. Such a great day with my family and friends.

12/24/13

Really fun/tough day in the gym. Ready for some rest and Christmas time tomorrow. 

'12 Days of Christmas 2013' 
1 300m Row
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (2 pood)
9 Box Jumps (30″/24″)
10 Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (60# DBs)

Wow. This ruined me, my body just doesn't go much more than 40 minutes without bonking. After the high volume day yesterday this was really taxing. HSPU felt really good though and 155# feels light. This was more metcon volume than I usually do in an entire week! 

Some splits: 
-39:00 started the round of 10 HPSU 
-60:00 started the round of 12 man-makers. 
-1:19:43. Finished. 

12/23/13

AM Workout (0600) 

I got in Saturday's workout this morning. Going to hit today's workout this afternoon. I love having the time to get into the gym twice a day!

Event 7
Take exactly 20-minutes to build to a 1-RM Power Snatch.
-I did EMOM to get to a 1 RM, I did power snatches because I forgot my lifting shoes in Chicago! I was super pissed when I realized I forgot them. But I was feeling solid in my inov8s that I had laying around my parent's house.
-How I did the 12M EMOM:
3 Minutes: 2 x 165#
3 Minutes: 2 x 185#
3 Minutes: 1 x 195#
3 Minutes: 1 x 205#
-In the remaining 8 minutes hit singles: 215# (PR), 220# (PR) - squat snatch tie. Hit this basically entirely standing up, felt really solid.

When the clock reaches 20:00, begin Event 8…

Event 8
For time:
20 Deadlifts (315/215 lb)
40 Pull-Ups
80 Double-Unders
20 Cleans (225/145 lb)
40 Pull-Ups
80 Double-Unders
20 Snatches (135/95 lb)
40 Pull-Ups
80 Double-Unders

23:30. I got done with the first set of double-unders in 4:40. It was a down hill battle from there. The cleans and snatches were all singles, they took me way longer than I thought they would. When I was on the snatches I was like 'wow, my ability to handle volume sucks.' I tried to pace the pull-ups from the start, sets of 10, this went pretty well. The last set of double-unders took me probably 2-3 minutes. I was missing so many reps, I was just gassed. I need to get my work capacity past 10 minutes back. Overall happy with my effort though, and I was totally stoked with the 220# power snatch, I felt really strong.

PM Workout (1630) 

A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 2 reps (try to increase the load a bit from last week) - 210#
Even Minutes – Row 250m
-Complete, no misses, really solid conditioning.

B.
Four minutes of:
Strict Handstand Push-Ups
(accumulate as many as possible in four minutes…but keep them strict!)
-After this morning and the bench pressing this was horrible. Only got 15 reps.

C.
Three sets of:
GHD Sit-Ups x 15 reps
Barbell Rows x 15 (135#)
Rest as needed

12/21 and 12/22

Complete rest. First two-consecutive days off since starting Invictus programming back in September. Semester ended on Friday and I was traveling back home this weekend.

12/20/13

Today was a little different. It wasn't a traditional training session. It was a capacity test. I added in the EMOM prior to warm-up, ended up feeling good and hitting a PR.

EMOM 8 - 1 Squat Clean Thruster
2 Minutes @ 185#
2 Minutes @ 205#
2 Minutes @ 225#
2 Minutes @ 245#

-Rest as needed then heavy singles...

255# (PR), 260# (PR)

Perform the following six events against a running clock:
5 Minutes of Rowing for Max Meters
4 Minutes to Establish a 2-RM Front Squat
3 Minutes of Ring Muscle-Ups
4 Minutes to Establish a 1-RM Shoulder to Overhead
5 Minutes of Burpee Box Jump-Overs (24″/20″)

Rest exactly 5 minutes, and when the clock reaches 26:00…

Complete as many rounds and reps as possible in 4 minutes of:
8 Thrusters (135/95 lb)
8 Alternating Pistols

1457
335#
14
255#
48
57

-After looking at the scores on the comments, I actually did really well. My muscle-ups could be better and my jerk was obviously weak. Not much in my shoulders after the muscle-ups and the squat clean thrusters EMOM before hand.

-I paced the row, maybe could have gotten 1500. The double front squat was tough, been squatting a lot this week. The muscle-ups sucked. I thought I was doing totally shitty, but it looks like a lot of people struggled with these after the previous work. My jerk was horrible... Embarrassing at my body weight. It's coming along though. I felt slow on burpee box jumps, but again I didn't do as bad as I thought I would. I kept up with the little dudes! And I did really well on the last part. Unbroken 3 rounds + 8 thrusters and 1 pistol. Huge effort on the last part, great day of training despite doing this alone.

12/19/13

Had an awesome day in the gym today. I wasn't as sore from yesterday as I thought I'd be. Squatting on the snatches felt really great. The metcon was the longest aerobic effort I've done in a while, I didn't bonk at all though, kept a solid pace. Running and rowing felt great.

A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch + Overhead Squat
(use approximately 70-75% of your 1-RM snatch – use this as a skill and technique session)
-70% (155#) for 5 minutes
-75% (165#) for 5 minutes

B.
Three sets of:
Four-Stop Halting Snatch Deadlift x 1 rep @ 105% of 1-RM snatch (235#)
(Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-patella, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension.)
Rest as needed

C.
Complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
2 Legless Rope Climbs
Row 500 Meters
5 Wall Climbs

-5 rds, I was somewhere in the middle of the 5th row when the clock hit 30, I just finished out the round. Solid aerobic work. The legless rope climbs were not as bad as I thought they would be. Wall climbs were the hardest part of this workout! There was supposed to be a handstand walk in here, but I had to cut it out due to lack of space in the very small gym I was training in.

12/18/13

I slept about 12 hours last night, felt a little groggy when I woke up. But once I got in the gym and got warm I felt really great. Huge front squat PR today. Felt awesome to finally make some progress on a stagnant lift. I also had to train alone, which sucked, but got in the hard work anyway.

A.
Front Squat
* Set 1 – 3 reps @ 70% (250#)
* Set 2 – 2 reps @ 80% (285#)
* Set 3 – 1 rep @ 90%  (315#)
* Set 4 – 1 rep @ 95% (335#)
* Set 5 – 1 rep @ 100% (355#)
* Set 6 – 1 rep @ 100% + (360#) 5# PR
* Set 7 - 1 rep @ 100% + (370#) 15# PR
*Set 8 - 1 rep @ 100% + (380#) 25# PR
Rest 2-3 minutes between sets

B.
Five sets of:
Clean x 1 rep @ 90% (285#)
Rest 3 minutes
-Felt solid, but was tougher than usual after the front squatting.

C.
Three sets of:
Pause Front Squat (2 seconds at bottom) x 3 reps @ 80% (305#)
Rest 3 minutes
-These were tough as balls. I was dreading doing part D because of how tired I felt from these.

D.
Three sets of:
Row 350 Meters
15 Toes to Bar
30 Wall Ball Shots (20 lb)
Rest 2 minutes

2.47. 3.01. 3:39.
-Fell apart on the last set of wall-balls. Had to break it up into 3 sets, everything else unbroken. Super solid day of training.

12/17/13

My training partner is gone and I had a final this morning, so I had to train in the evening. I dominated my final and had an amazing training session late in the day. Great stuff.

A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 3 reps (200#)
Even Minutes – Kettlebell Swings x 20 (70#)
-This ended up being killer. I missed the 16th minute and had to take a minute off, went for the 21st minute to get all the work in. The KB swings were supposed to be unbroken, but around minute 12 I had to start breaking up the sets. Really tough, got a great workout out of this.

B.
Three sets of:
Stationary Dips x 20 reps
(weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)
Rest 90 seconds
Weighted Prone Plank Hold x 60 seconds
(45# plate)
Rest 90 seconds
-I was at a different gym than I usually am, I was actually able to do stationary dips instead of ring dips. I forgot how much easier they are. I got 20 every set, probably should have added weight. Felt great for never doing them in years.

C.
 AirDyne for 15-20 minutes @ 75-80%.
-I probably went less than 75%... I went for 200 cals, took 17:20. Super easy pace, just wanted to get the legs moving. They are horrendously sore from the 20 RM squatting on Sunday. Pumped to train tomorrow!

12/16/13

Much needed complete rest. Legs/posterior chain is smoked.

12/15/13

Today was an awesome day of training. It was sadly the last day of training that my training partner and I are going to have together for about a month. We are both going back home for the holidays. We put in some heavy back squats before the WOD just for the hell of it. I went for a 20 RM, been wanting to try one for a while. I set a huge PR, getting 315 for 20 reps. My previous PR was 255, but I hadn't tried this in two years. Great day in the gym, the metcon was horrible after a 20 RM squat.

A.
Two sets, not for time, of:
Muscle-Ups x 5 unbroken reps
Kettlebell Snatch (53#) x 8 reps each arm
Alternating Pistols x 20 reps
-Complete

B. 20 RM Back Squat
-Did a few warm-up sets, then went for a set at 315#. Was tough as hell, but well worth it. Stoked about hitting this.

C.
For time:
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
Athletes need to change the weights on their own barbells.

-18.00. I would have been a lot faster had I not done a 20 RM back squat before this. The front squats killed me on this one. Pull-ups and S2O feel great though.

D.
Three sets of:
GHD Sit-Ups x 20 reps
Rest as needed
-Complete

-Great day in the gym.

12/14/13

Today wasn't a training day that was part of my programming. My gym had a holiday get together team workout. It was really fun to get together with some cool people and workout and enjoy our fitness together. Fun day, plus we won.

For time (each partner completes each portion):
10 Med-ball burpees
40 Med-ball lunges
250m Row
60 Med-ball sit-ups

-Once last partner is done, 1.2 mile run as a team to another gym, then...

4 Rounds, 1 minute at each station, for max reps:
Box Jumps (24")
KB Swings (53#)
Wall-balls
Rest

~330ish reps. I don't remember exactly. Big unbroken sets, fun and simple conditioning.


Fun/easy day. Excited to train tomorrow!

12/13/13

Today was a really fun day of training. I altered the workout a lot. There were some maxes programmed (snatch and CJ). I did EMOM work instead, my shoulders were super fried from yesterday and there was no reason to go for 1 RMs today. Power cleans and dead-lifts felt amazing; HSPUS felt like shit.

A.
EMOM 10 Minutes:
2 Power Snatch + 2 Overhead Squat
-5 Minutes @ 175# (failed 6th minute, dropped the weight down for the second half)
-5 Minutes @ 155#

B.
EMOM 15:
3 Power Cleans (TnG)
-5 Minutes @ 205#
-5 Minutes @ 225#
-5 Minutes @ 245# (not TnG)

Rest as needed...

-Heavy Triple (not TnG) - 265# - PR
-Heavy Singles: 285# (PR Tie), 300# x 2 (failed both attempts)

C.
Three sets of:
Deadlift x 6 reps @ 75-80% of your 1-RM (if known)
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes

-405#, 405#, 425# (PR)
-6, 8, 8

12/12/13

Today was some insane conditioning. I was really happy with my benching today. It felt really strong, set some PRs. It kind of smoked my shoulders for the metcon though. I was happy with my effort on this. My burpees felt insanely slow, I definitely felt heavy. Awesome day of training though, great stuff.  I had a final exam this morning, was great to get in the gym afterward and blow off some steam.

Bench Press - 10,10,10,5,5 - 135#, 135#, 185# (PR), 205#, 210#(PR)
Close Grip Pause - 5,5,5 - 185# for all sets - this is the heaviest I've ever gone on this.

A.
For time:
Row 1000 Meters
10 Burpees Over the Erg
15 Shoulder to Overhead (185/135 lbs)
Rest 6 minutes, and then . . .

B.
For time:
Row 1000 Meters
15 Burpees Over the Erg
20 Shoulder to Overhead (155/105 lbs)
Rest 6 minutes, and then . . .

C.
For time:
Row 1000 Meters
20 Burpees Over the Erg
25 Shoulder to Overhead (135/95 lbs)
Rest 6 minutes, and then . . .

D.
For time:
Row 1000 Meters
25 Burpees Over the Erg
30 Shoulder to Overhead (115/75 lbs)

6:30 (4/3/3/2/1/1)
~7:00 (clock got jacked, switched to a watch for the next rounds) (7/5/4/4)
7:35 (9/7/5/4/4)
8:20 (10/6/5/9)
-Shoulder to overhead sets in parenthesis.

12/11/13

Much needed complete rest, body is toasted.

12/10/13

I was extremely tired when I woke up this morning; more so than yesterday. I didn't feel great today. I was half awake for the gymnastics warm-up. I felt good on the barbell stuff once I got rolling though. I went to complete failure on part C. I almost got every set unbroken, but had to break up the set of 8 S2O at 205#. Went 6/1/1. The HSPUs on part D were terrible. I had to breakup the sets from the first set due to shoulder fatigue from part C. Tough day of training, this is probably the least excited I've been to be in the gym in a long time. Law school finals will do that though. I'm glad I got the work in today, taking tomorrow off.

A.
Three sets, not for time, of:
Rope Climbs x 2 ascents
Hand Stand Hold x 60 seconds
L-Sit x 20 seconds

B.
Six sets of:
Push Press + Jerk
Rest 2-3 minutes
185#, 205#, 215#, 215#, 225#, 235# (PR)

C.
Four sets for times:
Power Clean x 6 reps
Rest 60 seconds
Shoulder to Overhead x 8 reps
Rest 60 seconds
Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.
* Set 1 – 155/105 lbs
* Set 2 – 170/115 lbs
* Set 3 – 185/125 lbs
* Set 4 – 205/135 lbs

11:00 - 7:00 rest = 4:00 working time, all sets unbroken but last set of S2O. (6/1/1)

D.
Three sets for times of:
10 Burpees
10 Handstand Push-Ups
10 Box Jumps (24″/20″)
Rest 60 seconds
-I didn't get the time on this. I assume this is supposed to be an unbroken 1:1 work to rest because that is what my training partner did. I had to break up the HSPU... a lot. Rough mentally.  I was really happy about my effort on part C though. Much needed rest tomorrow.

12/9/13

I was a little tired when I got up this morning. My lower back is still feeling tight and a little DOMs. It was blowing up during the snatching and back squatting, but I got through the training and still pushed it outside my comfort zone. Back was so tight I couldn't do full snatches, so I power snatched the reps instead. The squats were heavy.

I had to modify the conditioning workout. It called for 20 reps with a 30# ball, gym only has 20# balls, so I did 30 reps with it instead.

A.
Build quickly to 80-85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Power Snatch x 2 reps @ 80-85% (175-187#)
-Felt really solid on power snatch, so I did all the reps at 195# (89%).

B.
Build quickly to 90% (370#) of your 1-RM Back Squat, and then…
On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%(370#)
-Felt really solid on these as well. Got all the reps easy.

C.
Four sets for times of:
20 Pull-Ups
30 Wall Ball Shots (20 lbs)
40 Double-Unders
Rest 3 minutes

18.20 - 9.00 = 9:20 of work.

All PU unbroken.
3 sets of WB unbroken, last set 16/14.
Missed at least 1 DU every set.
Very solid conditioning, brutal on the lungs and shoulders. Great training session, pumped to train tomorrow!

D.
2 Sets Banded Air Squats (2 black bands) x 25 reps
2 minutes rest

12/8/13

Much needed complete rest; posterior chain and arms are sore, hips are tight.

12/7/13

Today was a pretty awesome training session. The capacity test was tougher than I thought. I did some meathead stuff after the actual workout and set some PRs on dead-lifts. Really fun session in the gym. I weighed myself today, came in at 212# on the gym's scale. This is the heaviest I've been in a long time, I showed up at OCS at 206#. I've obviously gained back all the weight I lost this summer. I'm okay with my weight for now, I'm stronger than I've ever been and I'm setting a lot of PRs. I will probably cut down a bit closer to the Open.

A.
Two sets of:
L-Sit x Max Hold
Rest exactly 2 minutes
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
-40s/30s - TOUGH

B.
Two sets of:
Muscle-Ups x Max Unbroken Reps
Rest exactly 60 seconds
5,4 - these felt horrible today, my chest is toasted from benching yesterday and there was just not much there.

C.
“Ten Minute Capacity Test”For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (210#)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Please post scores as follows:
Row Cals = 91
Pull-Ups = 52
BW Squats (210#) = 21
STO = 21
TOTAL = 185

D.
Dead-lift
5,5,3,3,3,3,1,1(f) - 315#, 365#, 415#, 435#, 440#, 450# (PR), 470# (PR), 480# (fail - didn't budge off the deck).

450# for a 3 RM is a huge PR.
470# is a 5# PR - there is definitely more there, but after all the previous reps I couldn't pull 480#. Next time. Life-long goal of pulling 500# is getting closer and closer!

E.
3 Sets:
Lying Tricep Extension x 8 (2 x 45#)
Lying Flat Floor Press x 8 (2 x 45#)
Band Pull-Aparts (red band) x 8

2 Sets:
DB Curl x 20 reps (2 x 45#)
Band Pull-Aparts (red band) x 8

2 Sets:
DB Cross Body Curl x 10 Reps (2 x 65#)
Band Pull-Aparts (red band) x 8

-I got a huge pump from this stuff, really fun way to end this week of training. I'm excited to eat a bunch and rest tomorrow!

12/6/13

Today was a pretty rough day in the gym. My shoulders felt really beat up. I was amped to try some PR lifts, but I was no where near close, I felt like ass. I was happy to PR my front squat. I barely missed 365#,  I will get it next time. I just felt kind of crappy today. Tuesday and Wednesday were tough days, my body is feeling them. Hopefully I will feel better tomorrow.

A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)
-Built up to 205#, missed 215# three times.

B.
Take 15 minutes to build to a heavy Clean & Jerk
(as with snatch, let feel dictate the load)
-Built up to 255#, felt like crap, called it there.

C.
Front Squat
* Set 1 – 3 reps @ 80% (280#)
* Set 2 – 2 reps @ 85% (300#)
* Set 3 – 1 rep @ 90% (315#)
* Set 4 – 3 reps @ 85% (300#)
* Set 5 – 2 reps @ 90% (315#)
* Set 6 – 1 rep @ 95% (335#)
*Set 7 - 1 rep @ 100% + 5# (355#) PR
-Failed 365#.
Rest 2-3 minutes between sets.

D.
Bench Press
3,3,3,2,2,2 - 185#, 205#, 225#, 225#, 225#, 225#
Close Grip Pause
3,3,3,3 - All sets at 185#

12/5/13

Much needed complete rest; excited to train tomorrow!

12/4/13

I was a little tired when I woke up this morning, but once I got warmed up I felt awesome on everything! I set 3 PRs today. Kind of ridiculous, but I'm definitely getting a lot stronger on this programming.

A.
Back Squat
* Set 1 – 5 reps @ 75% (295#)
* Set 2 – 3 reps @ 85% (335#)
* Set 3 – 1 rep @ 95% (385#)
* Sets 4-6 – 2 reps @ 90-110% (went for a PR)
Singles: 405#, 410# - Both of these were PRs, 410# is a 10# PR. So stoked about this, probably a little more there, but I'll take a 10# PR today.

B.
In no more than 5 attempts, build to a heavy Muscle Snatch
135#, 155#, 165#, 175# (fail), 175# (5# PR)

C.
Five sets of:
Hang Snatch x 1 rep @ 75-85% (165# - 185#) of 1-RM Snatch
(from just above the knee)
Rest as needed
165#, 165#, 165#, 185#, 185#

D.
Five sets of:
Power Clean + Push Jerk @ 75-85% (215# - 245#) of 1-RM C&J
Rest as needed
215#, 225#, 235#, 245# (failed jerk), 245# (PR)

E.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Row 250m
Even Minutes – C2B Pull-ups x 10
-This was awesome conditioning. I failed on the last minute, spilled over into the 21st minute to finish the last set of C2B pull-ups. I got the first 12 minutes unbroken butterfly pull-ups. Then had to go to 8/2 butterfly plus 2 regular kipping. The last couple sets were just regular kipping, no butterfly 5/5 and 5/3/1/1. Really big effort toward the end. Today was an amazing day of training. Body is feeling great on everything. Today was a huge confidence boost after yesterday. I'm excited for lots of food and rest and to get after it come Friday morning.

12/3/13

Today was a rough day. I tried to go as hard as possible, but I had to break this up way more than I thought I would. The only thing I got unbroken every round were the T2B. HSPU were 15, 10/5, 7/3/4/1, 5/5/5, 5/5/5. Muscle-ups were a double and then 4 singles on every set. I didn't realize how bad the MU were going to be after the HSPU and T2B. Really tough workout physically and for me, mentally. My training partner kicked my ass hard on this. He got all the HSPU unbroken and flew through this. Our clock got jacked during this workout, I have no idea overall how long it took, but it was a while. No barbells = no happiness. But it is good to hit my weaknesses tough like this, it's exactly what I need to be working on.

A.
Three sets of:
Supine Ring Rows x 12 reps @ 2111
Rest 60 seconds
Weighted Strict Ring Dips x 4-6 reps @ 20X1
Rest 60 seconds
-Rows: complete
-Dips: 25# x 6, 25# x 6, 35# x 4

B.
Five sets for times of:
Row 500 Meters
15 Handstand Push-Ups
15 Toes to Bar
6 Muscle-Ups
Rest 4 minutes
-Complete, didn't get the time. But got a lot of quality intensity out this. Rough workout.

12/2/13

I didn't really eat much yesterday, it affected me in the gym today. I got through everything and tried to go outside my comfort zone on the lifting. I was happy with my effort, but I was definitely a little light headed during today's workout. Especially on the front squats. But overall a really solid training session. Excited for tomorrow!

AM Workout (0500)

A.
Build quickly to 85% (185#) of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90% (185#-205#)
-Hit 205# for all reps, feeling strong.

B.
Build quickly to 85% (245#) of your 1-RM Clean & Jerk, and then…
On the minute, every minute, for 5 minutes:
Clean & Jerk x 1 rep @ 85-90% (245#-255#)
-Went with 255# for all reps, missed the 5th jerk.

C.
Three sets of:
Front Squat x 2 reps @ 90% of 1-RM (315#)
Rest 3 minutes
-Felt really solid.

D.
Two sets of:
25 Unbroken Pull-Ups
Rest 3 minutes
-Complete, butterfly pull-ups are feeling decent, smooth rhythm for each set.

PM Workout (1630) 

Airdyne
On a 28:00 Clock:
10 Minutes Easy
4 Minutes @ 100%
5 Minutes Easy
4 Minutes @ 100%
5 Minutes Easy
-Complete, solid effort. Didn't calculate anything out, but went for intensity. Killed my quads.

12/1/13

Much needed complete rest. Body is feeling pretty smoked.

11/30/13

Had an awesome training session this morning. HSPU were feeling a little rough, but 60 in a WOD is a lot for me. The first two sets of 20 were not a problem, but that last set really smoked me. No singles, but some triples toward the end. I cut out the run or row at the end and did some meathead stuff instead! It was really fun. I'm excited to rest tomorrow and hit it hard come Monday.

A.
Take 15-20 minutes to build to a heavy Jerk or Behind the Neck Jerk
-Jerked off the blocks, great session, set a big PR.
-225#, 245#, 265#, 280# (PR), 285# (PR), 290# (failed - barely missed, got under it, but right elbow wasn't having it, probably could have gotten this if I went for it again - will PR this again soon!)

B.
Three rounds for time of:
275/185 lb Deadlift x 15 reps
Handstand Push-Ups x 20 reps
Pull-Ups x 25 reps
Double-Unders x 30 reps

~21.00 minutes. Didn't get the exact time. I was cruising through the first two rounds, failed hard on the last set of HSPU. That set probably took me about 5-6 minutes. Rough. Dead-lifts and pull-ups felt easy as hell though. After looking at the times posted this is an embarrassingly slow time, my high volume HSPU are just not there. I would have had a competitive time if this workout lasted two rounds, but that last set was just horrendous.

C.
Flat DB Bench Press (palms facing body)
20,15,15,10,5 - 2 x 60#, 2 x 70#, 2 x 70#, 2 x 80#, 2 x 90#(failed on the 5th rep).

3 Supersets with 2 x 30# DB:
Flat Bench DB Tricep Extension x 15
DB Strict Curl, exaggerated external rotation x 15
-Got a huge pump from this, really fun stuff.

11/29/13

I felt awesome today. Today was the best training day I've had in a while. Everything felt good, strength and lungs. Great training session.

A.
Six sets of:
Clean + 2 Front Squats
Rest 2-3 minutes
Aim to keep all sets at or over 85% of your 1-RM Clean.
255#, 265#, 275#, 285#, 295#, 300# - I was pumped to get a 300# clean, haven't done this much in a while. It felt tough, but manageable. I was also pumped for my training partner, who hit a new PR clean and then front squatted it twice.

-While warming up I did some singles for squat clean thrusters.
185#, 205#, 225#, 235#, 245# (PR) - I've never thrustered more than 230#. Felt easy, more there.

B.
Three sets of:
Clean Pulls x 1.1.1 @ 100% of 1-RM Clean (315#)
Rest 2-3 minutes

C + D on a 20:00 running clock:

C.
Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar

D.
Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)

-Both of these were fun, second half was tougher, only because of the 30" box jumps. 135# felt extremely light, all reps unbroken easy. Pumped to train tomorrow!

11/28/13

Complete rest. Great day with a lot of great food and great people.

11/27/13

Today was a really fun morning in the gym. We didn't time this effort, but went really hard. Probably somewhere around 50 minutes. I hit a noticeable wall around round 10. I got all the muscle-ups, C2B pull-ups and HSPU unbroken though, which was my goal going into this. Most of the other stuff was unbroken as well. Pretty fun workout, very different than the short/heavy stuff I've been doing lately. Excited for the holiday and to rest and to hit it hard come Friday. 

“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 KB Thrusters (2 x 53#)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (53#)
8 Single-Arm DB or KB Snatches (53# - 4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (2 x 53#)
11 Ring Dips
12 Man-Makers (2 x 60# DBs)

11/26/13

Today was an overall rough morning. I was really tired this morning, wasn't as excited as I usually am to get into the gym. Tied PRs on everything, missed all PR attempts. I had to cut out the clean stuff today, my collar bone is bruised/damaged to a point where it is too painful to clean to at all. Hopefully will be able to clean again next week, but I'm not wholly concerned about it, my clean is my best lift.

A.
Five sets of:
Drop Snatch x 1 rep
Rest as needed
205#, 215#, 225#, 235#, 245#(failed 3 times, so close on the last one).

B.
Four sets of:
Snatch x 2 reps @ 75-80%
Rest as needed
165#, 185#, 205#, 215# (failed the first rep behind)
-Did some singles afterward at 225#, 230#. These were all attempts, I kept missing it behind. I probably tried about 5 times. I was so close, so frustrating.
-I probably shouldn't have gone heavier on these, but  I just really wanted to. I will PR this very soon.

C.
Three sets of:
Snatch Grip Dead-lift x 3 reps @ 110% (230#)
Toes to Bar x 15 reps
Rest 60 seconds
-Complete

11/25/13

Lower volume day today, which is good considering I trained yesterday when I wasn't supposed to. Pressing today didn't feel all that great, but I did bench press a bunch yesterday. Overall a solid session, back squats felt super easy.

A.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (315#)
* Set 3 – 1 rep @ 95% (345#)
* Sets 4-6 – 2 reps @ 90% (335#)
* Set 7 - 1 rep @ 100% (365#)
Rest 3 minutes

B.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Strict Weighted Pull-Up x 3 reps
Rest 90 seconds
-135#, 145# x 3 sets (failed 5th rep of the last set)
-All pull-ups done with 44#

C.
Complete as many rounds and reps in 6 minutes as possible of:
5 Pull-Ups
10 Burpees
-No idea what my rounds were, went HAM though. Felt like 6 minutes of burpees.

D.
4 Sets:
20 Banded Air Squats (2 sets 1 black band, 2 sets 2 black bands) - really felt this in the glutes, especially the last two sets.

11/24/13

Today was supposed to be a rest day, but a friend of mine wanted to try Crossfit, so I did the introduction class. It was a very short and simple WOD. Did some bench press before the WOD.


Bench Press - 10,10,5,5,5,5 - 135#, 135#, 185#, 195#, 200#, 205#(fail - need a little spot)
Close Grip Pause - 5,5,5 - 165#, 165#, 165# - this is feeling better
Floor Press - Max Reps @ 165#, 135#, 135# @ 2 minutes rest: 8, 15, 13

Rest 20 minutes then...

For time:
500m Row
40 Air Squats
30 Sit-ups
20 HR Push-ups
10 Pull-ups
5 Burpees

4.09. Rowed a 1:30. Heart rate slightly elevated. Pumped to train tomorrow!

11/23/13

Today was a great session. I felt awesome on everything. I wasn't able to train with my training partner, which I was a little bummed out about. But once I got warmed up and moving around, I felt great.


A.
Take 15 minutes to build to a 1-RM Power Snatch
-Singles: 185#, 195#, 205#, 210# (PR) - Felt awesome, definitely little more there, caught this standing almost entirely standing up, but the clock ran out and I was on a schedule.

B.
Three rounds for time of:
400 Meter Run
155/105 lb Power Snatch x 6 reps
Muscle-Ups x 6 reps

Rest exactly 4 minutes, and then . . .

C.
Three rounds for time:
315/205 lb Deadlift x 10 reps
Handstand Push-Ups x 15 reps
Double-Unders x 30 reps

11.04 and 11.24. The second workout was tough, the first round was in 2 minutes, second round in 4 minutes and the last round took 5 and a half. HSPU were very hard after the power snatching and muscle-ups. That first part of the workout was really fun though, got a lot of touch and go reps on the snatch, did the last set of snatches unbroken just to see if I could! Dead-lifts unbroken on all sets.

E.
EMOM 10:
Dead-lift
2 minutes: 2 x 365#
2 minutes: 2 x 385#
2 minutes: 2 x 405#
2 minutes: 1 x 425#
2 minutes: 1 x 435#

Singles, rest as needed: 445#, 455#

-This is the most I've pulled since being back from OCS and in a long time generally. I haven't pulled a max dead-lift since before the 2013 Open. I really want to dead-lift 500# this year, will be throwing in some more heavy dead-lifting in the coming weeks and months.

11/22/13

Overall a solid session. Pissed about the jerks, missed the same weight as I did earlier this week. They were 'better misses' if that makes sense, wish I would have gotten them. Front squatting feels REALLY good, definitely going to PR this soon.

A.
Five sets of:
Front Squat x 1 rep
* Loading – 70%, 80%, 85%, 90%, 95% (245#, 280#, 300#, 315#, 335#) - all these went up really easy.
Rest as needed between sets

B.
Take 15-20 minutes to build to a heavy Clean & Jerk
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
185#, 235#, 255#, 265# (failed jerk), 265# (failed jerk)

C.
Three rounds for time of:
Row 500 Meters
175/115 lb Clean & Jerk x 10 reps
Chest-to-Bar Pull-Ups x 20 reps

17.46. Rowing and CJ were done at a solid pace, did all singles with little rest. Did pull-ups 10/5/5 and then the last two sets were 4 sets of 5. Pull-ups felt rough today, but this is a very tough workout. Great stuff, I'm glad how easy the 175# felt.

11/21/13

Today was an awesome session. I felt great. Squatting is feeling really good, lungs feel decent.

A.
Front Squat
*Set 1 – 5 reps @ 75% (265#)
*Set 2 – 3 reps @ 85% (300#)
*Set 3 – 1 rep @95% (335#)
Sets 4-8 – 3 reps @ 85% (300#)
Rest 2 minutes between sets.
-All of these went up easy, will PR this soon.

B.
Three sets for max reps of:
Unbroken Strict Handstand Push-Ups
Rest 60 seconds
11,5,4 - 60 second rest interval was rough, but 11 is a PR.

C.
Two sets for max reps of:
Unbroken Kipping Handstand Push-Ups
Rest 60 seconds
10,10

D.
For max reps:
3 Minutes of Double-Unders
-225. Goal was 250, but I never train like this, could improve here a lot.

E.
Ten sets of:
60 Seconds of AirDyne for Max Calories
60 Seconds of Active Rest (stay seated and move pedals slowly, or get up and walk around)
-Didn't get numbers on this, but got a solid effort out of it. Great day in the gym, pumped for tomorrow!

11/20/13

Active recovery - 45 minutes easy airdyne.

11/19/13

Today was a pretty solid session. Pissed about missing the jerks, but it just wasn't there today.

A.
Three sets, not for time, of:
Muscle-Ups x 5
L-Sit x 30 seconds
Weighted Pistols x 5 reps each leg (35#)
-Complete, weighted pistols are fun, never done them before.

B.
Four sets of:
Jerk Balance x 3 reps
Rest as needed
135#, 135#, 135#, 155# - solid technique work.

C.
Six sets of:
Power Clean + Jerk
Rest 2 minutes
205#, 225#, 245#, 255#, 265# (f), 265#(f) - got the power cleans easy, jerk was not feeling great today. Missed both reps in front of me.

D.
Three sets for times of:
Row 500 Meters
15 Burpees
Rest 2 minutes
11.26 - 4:00 = 7.26 total working time.

E.
Seated Dumbbell Strict Press - 8,5,5 - 45# x 2, 55# x 2, 55# x 2

Flat Dumbbell Bench Press (palms facing inward) - 20, 19, 13 - 55# x 2, 60# x 2, 60# x 2 (failed big time on the last set, was going for 20 reps, but hit failure).

11/18/13

I was a little sore in my chest/shoulders/hamstrings today, but once I got warmed up I felt great.

A.
Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch - 175# - 195#)
-4 Minutes at 175#, 4 Minutes at 185#.
-Felt really good, no missed reps.

B.
Back Squat
*Set 1 – 5 reps @ 75% (275#)
*Set 2 – 3 reps @ 85% (315#)
*Set 3 – 1 rep @ 95% (345#)
Sets 4-8 – 2 reps @ 85-90% (315-335#)
Rest 2 minutes between sets.
-2 Sets at 315#, 2 Sets at 335#
-Felt really great, knees are doing a lot better, feeling strong.

C.
Five rounds for time of:
15 Pull-Ups
20 Kettlebell Swings (24/16 kg)
40 Double-Unders

11.24. Unbroken pull-ups. Last three sets of KB were 10/10. Grip went out tough. Missed at least one DU on each set. I was very happy with my performance despite my grip going out, lungs felt great. Excited to train tomorrow! 

11/17/13

Much needed complete rest.

11/16/13

Today was an awesome workout. The conditioning session and lifting afterward both went really well. I added in a bunch of bench and accessory stuff today. I felt great on everything. I had to sub rowing for the running today. I still love running, but I had an ingrown toe-nail removed yesterday. 3 x 1600m runs were not happening. I got a great workout of the rowing though. PR 2k Row! My legs are still feeling that front squat workout, I'd be interested to see what I could row 100% fresh.

A.
Against a 15-minute running clock:
2000m Row
in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings (32/24 kg)

B.
Against a 15-minute running clock:
2000m Row
in the remaining time, take one attempt to establish a single set of unbroken Double-Unders
(if you trip the rope in the first 20 DUs, you may perform one more attempt)

C.
Against a 15-minute running clock:
2000m Row
in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings

6:55 + 30
7:24 + 94
7:21 + 27

Rest 10 minutes then...

Bench Press - 8,8,8,8,8 - 135#, 135#, 165#, 175#, 185#
Close Grip Bench Press (3 second pause at bottom) - 5,5 - 155#, 155#
Incline Bench Press - 8,8,5 - 135#, 135#, 155#
Floor Press - Max Reps at 135#, straight into Max Reps at 95# - 17 + 9

Skull Crusher superset with Barbell Curl - 10,9,8...1 (85#) - rest as needed between sets. Got a huge pump from this!

I'm excited to rest tomorrow and hit it hard come Monday.

11/15/13

I felt beat up today. Those front squats yesterday rocked me. I was no where near setting PRs. My muscle-ups felt okay though. Not the best day ever, my body is torn up from yesterday. I hope I feel better tomorrow.

A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
-Built up to 205#, it felt really easy, but missed 215# three times, called it there.

B.
Take 20 minutes to build to a heavy Clean & Jerk
(again, let feel dictate)
-Built up to 245#, felt AWFUL, so torn up from yesterday. Called it there.

C.
For times:
12 Muscle-Ups (ladies 9 muscle-ups)
Rest exactly 60 seconds
9 Muscle-Ups (ladies 7 muscle-ups)
Rest exactly 60 seconds
6 Muscle-Ups (ladies 5 muscle-ups)

6:30 - 2:00 rest = 4:30 total work.

 6/3/1/1/1 (failed a rep toward the end trying to do a double)
 4/3/1/1
 4/1/1 

11/14/13

Today was an awesome session. My hips were tight this morning, but once I warmed up I felt great.

A.
Front Squat
*Set 1 – 5 reps @ 75% (250#)
*Set 2 – 3 reps @ 85% (285#)
*Set 3 – 1 rep @ 95% (315#)
Sets 4-6 – 2 reps @ 85% (285#)
Rest 2 minutes between sets.

B.
Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Tall Box Jump x 1.1.1
(jump up, step down to a lower box, reset, jump again)
Rest 30 seconds
115#, 135#, 145#, 155#, 160#, 165#, 170# (160# + are all PRs).
-All sets of box jumps were with a 30" box + two 45# bumpers and one 25# bumper (didn't measure what that was exactly).
-I did a few extra sets here because we had the time and the muscle-snatch was feeling great. 170# is a huge PR.
-Also got my training partner to PR here, was stoked to see him put up more weight than ever before.

C.
Males
For times:
250 lb Front Squat x 12 reps
(must take it from the floor)
Rest exactly 60 seconds
250 lb Front Squat x 9 reps
Rest exactly 60 seconds
250 lb Front Squat x 6 reps

5.45 - 2:00 = 3.45 unbroken. Tough as hell. This was on another level. No way was I going to break up these sets; 12 reps for 250# is a PR, previous best at 250# was 9 reps. Days like today are why I'm so thankful for a training partner, definitely pushed it way beyond the comfort zone. Form was a little compromised on the last reps of each set, but sometimes that happens. Great day in the gym, excited for tomorrow.

11/13/13

Active Recovery - Airdyne - 45 minutes easy.

11/12/13

Today was a really solid training session. I definitely felt spent by the end of it, excited for some much needed rest and to get after it Thursday.

A.
Three sets, not for time, of:
Strict Muscle-Ups x 1 (did 2 on the last set - went strict because only had access to very low rings)
Kettlebell Snatch x 10 reps each arm (53#)

B.
Six sets of:
Hang Power Clean + Power Clean + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes
205#, 225#, 235#, 235#, 235#, 240#
-Last set felt tough, solid training.

C.
Three sets of:
Behind the Neck Jerk x 1 rep
Rest 60-90 seconds
Weighted Strict Pull-Up x 3 reps
Rest 60-90 seconds
235# + 35#
255# + 35#
255# + 50#
-More there on the jerk, but my shoulders were just fried. I really like behind the neck jerk.

D.
Complete as many rounds and reps as possible in 6 minutes of:
10 Ring Dips
10 Pull-Ups
-5 rds + 10 pull-ups

Post-WOD Accessory Movements:
Floor Dumbbell Triceps Extension  - 3 Sets: 6 + 12 reps (2 x 40# + 2 x 20#)

3 Sets:
Flat Dumbbell Bench (thumbs rotated toward face) x 20 reps
Hammer Curls x 10 reps
2 x 40#, 2 x 50#, 2 x 50#

-Got a huge pump from this accessory stuff, it was awesome and fun haha.

11/11/13

Felt pretty decent this morning, at least MUCH better than last Monday. That extra day of rest was much needed. Excited to hit it tomorrow!

A.
Every minute, on the minute, for 10 minutes:
Hang Power Snatch + Power Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)
-5 Minutes @ 165#, 5 Minutes @ 175#

B.
Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch (245#)
Strict Handstand Push-Ups x 10
Rest 90 seconds
-10 Strict, 7 Strict + 3 Kipping, 5 Strict + 5 Kipping
-10 Strict is a PR, I have no idea how that happened after all the overhead stuff and the strict HSPU yesterday.

C.
Back Squat
*Set 1 – 5 reps @ 70-75% (255#)
*Set 2 – 3 reps @ 80-85% (295#)
*Set 3 – 1 rep @ 90-95% (330#)
Sets 4-8 – 3 reps @ 85-87% (315#)
Rest 2 minutes between sets.
-Complete, felt better than last week. Hips were really tight and my knees are little iffy above 80%.

D.
Every minute, on the minute, for 6 minutes:
20 Double-Unders
10 Toes to Bar
10 Double-Unders
-Complete, fun and short WOD. All T2B unbroken, missed a few DUs. Done around :40-:45 every minute.

11/10/13

After two days off, I felt pretty good today.

A.
Three sets, not for time, of:
Unbroken Muscle-Ups x 4-8 reps
Unbroken Double-Unders x 40-50 reps
Unbroken Strict Handstand Push-Ups x Max reps
5,5,5
Complete
5,5,5 - strict HSPU were rough after the muscle-ups and double-unders.

B.
For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (135/95 lbs)

13, 18, 25, 35 - awesome effort, really fun workout. Happy to be able to do this, last year was so frustrating being injured.

C.
3 Minutes of Rowing for Max Meters
Rest exactly 2 minutes, and then . . .
For time:
75 Pull-Ups (ladies – 60 pull-ups)
Row 1000 Meters

867, 9.05. Pull-ups were rough after the row. Only got 13 on the first set, there were a lot of sets of 5 toward the end.

D.
Close Grip Bench Press (3 second pause at bottom of reps)
4 Sets of 6 reps (135#) @ 60 second rest
-Complete, body was toasted after the above work, not much there for this effort.

11/9/13

Further complete rest. First full days off since starting the Invictus competition programming. Also this was the first 'missed' workout since starting the programming. I just called it, my body is too smoked.

11/8/13

My body still feels totally tossed. I know when to call it and I'm just going to take today's workout off.

11/7/13

I still feel a little beat up. I have not felt great this entire week. I'm considering cutting out Saturday's workout and taking two full complete rest days. Got the work done though.

A.
Front Squat
*Set 1 – 5 reps @ 70% (235#)
*Set 2 – 3 reps @ 80% (265#)
*Set 3 – 1 rep @ 90% (295#)
Sets 4-8 – 5 reps @ 75% (255#)
Rest 2 minutes between sets.
-These felt tougher than usual.

B.
Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets)
Rest 30 seconds
Ring Dips x 15 reps
Rest 30 seconds
-This felt decent.
 95#, 115#, 135#, 145#, 150#
15 Reps for all sets. (Unbroken first 3 sets, then 10/5 for the last two)

C.
Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch (225#)
GHD Sit-Ups x 20 reps
Rest 90 seconds
-Complete.

11/6/13

Active rest - Airdyne - 45 minutes easy. Slept 11 and a half hours last night.

11/5/13

I was a little nervous getting in the gym this morning considering yesterday was up there with one of the worst workouts of my life. But a lot of calories and rest yesterday helped and I felt a lot better this morning. Still not totally awesome, but I put some work in today. It's a little frustrating that my pressing ability is still not where it was pre-injury, but at least I'm making progress toward getting better. I want to PR my pressing abilities to know that I'm the strongest I've ever been. It's been a long road coming back from injury, but I'm optimistic about where my training is headed.

A.
Three sets, not for time, of:
Handstand Hold x 60 seconds
L-Sit x 20 seconds
15′ Rope Climb x 2 ascents

B.
Six sets of:
Hang Clean + Push Press + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes
185#, 185#, 205#, 205#, 215#, 225# (failed the push-press, but got the jerk)

C.
Two sets for times of:
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Push Press (75/53 lbs)
Rest 5 minutes

7:05. 7:45. Rough on the grip, I had to break this up a lot more than I thought I would. I am excited to rest tomorrow and be fresh for Thursday.

11/4/13

This morning when I woke up was the first time I didn't want to go in into the gym. I just felt off. But there was work to be done so I got to the gym. I have not felt this crappy in the gym in a long time. I've had better workouts while hungover. I don't know if it was the volume I added in this weekend, or that I didn't really eat much at all yesterday, or that this week I didn't do any active recovery, but I felt like complete crap. My posterior chain and shoulders are still store from last week and I just felt awful. I will consider this more of an active recovery session than anything. In my younger days a crappy workout like this would have really pissed me off, but tomorrow is another day and I will be back tomorrow.


A.
Back Squat
-Warmed up with 135 and 185 x 10 with band around knee. Really felt this in my glutes.
*Set 1 – 5 reps @ 70-75% (255#)
*Set 2 – 3 reps @ 80-85% (295#)
*Set 3,4,5,6 - 3 reps @ 75% (275#)
*Set 7, 8 - 10 reps @ 135# (black band around knees)
Rest 2 minutes between sets.
-Had to cut the %s and overall volume down, my lower back was too tight.

B.
Every 30 seconds, for 5 minutes (20 reps), complete: Snatch Grip Push-Press (135#) x 2
-This was supposed to be a hang-snatch, but had to modify.

C.
Three sets of:
Strict Handstand Push-Ups
Rest 45 seconds
8,7,5
-Felt awful.

D.
Three sets for max reps of:
30 seconds of Push-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest
-This didn't feel as terrible as everything else.
30,15,15
14,13,13

Worst workout ever? Possibly. Tomorrow is another day, I want my body to rest and recover.

11/3/13

Complete Rest.

11/2/13

Body is smoked. Need rest tomorrow. Fun day in the gym.

A.
Three sets for times of:
15 Chest-to-Bar Pull-Ups
50 Double-Unders
Rest 4 minutes
-All sets unbroken and fast. Butterfly C2B are no problem now.

B.
Dead-lift - 5,3,1,1,1 - all sets @ 405#
-I haven't been pulling heavy lately, I wanted to get some heavy-ish pulls in. Nothing maximal, just kept solid form and got through this.

C.
Complete as many rounds and reps as possible in 20 minutes of:
4 Muscle-Ups
8 Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)
-5 Rds + 1 MU. Doing this today was probably overtraining after yesterday. My entire upper body/chest/tris/shoulders are toast. But whatever, still got the work in, felt tough from the first round.

D.
Three attempts at:
L-Sit x Max Hold
Rest as needed
:32, :30, :22 @ 2 minutes rest.

11/1/13

AM Workout (0520) 

Today was a great day of training. I was a little sore when I got in the gym, but once I got warmed up, I felt decent. So pumped to snatch 100kg! 

A. 
Take 15-20 minutes to build to today’s 1-RM Snatch
-Singles: 185#, 195#, 205#, 215#(f), 215#(f), 220#(f), 220# Lifetime PR.
-I was missing the weight behind me, all I needed to do was throw a few more KG on there and I nailed it easy. I got a little help from a coach today and he gave me a pointer on the rep I missed. His help allowed me to get the lift easy. I was super stoked to hit this PR. There is more there and I will PR again soon! 

B.
Take 15 minutes to build to today’s 1-RM Clean
Singes: 235#, 265#, 285#, 295#(f) - called it there. 285# is the most I've done since getting back. 

C.Front Squat
* Set 1 – 3 reps @ 75% (245#) 
* Set 2 – 2 reps @ 85% (275#) 
* Set 3 - 3 rep @ 90% (295#) 
* Set 4-8 – 1 rep @ 95-105% (315#, 335#, 315#, 315#, 315#)
 Rest 2-3 minutes between sets
-My lifetime PR is 350#, 335# felt tough, but not impossible. I will PR this soon! Singles at 315# felt solid. 

D.Three sets of:
Glute-Ham Raises x 6  reps @ 3011
20 x Banded Air Squats (working on keeping those knees out)
Rest as needed

PM Workout (1400) 

Really fun afternoon session with a good buddy of mine working on pressing accessory work. Literally got a huge pump from this... and I loved it. Worked out twice today and there was no metcon done. I think this is kind of funny, but hell I'm loving training right now. Exercise should be fun!

EMOM 20: 5 KB Swings (2 pood), 5 Bench Press (135#)
-Complete, will try this with more weight soon.

Superset:
Standing KB Strict Press x 10,10,9 (44,53,53#)
Bent-over Barbell Row x 10,10,10 (185#)

Superset:
Laying-down Tricep Extension x 20, 15, 14 (20#, 30#, 30#)
Bent-over Lateral Raise x 20, 20, 20 (20#)

Superset:
10,9,8..1 (rest is partner's set)
Skull Crusher (75#)
Barbell Curl (75#)

10/31/13

Complete rest. Body is smoked.

10/30/13

Today was a great training session. I felt a little toasted for the lifting, but I felt great on the ring dip/muscle-up work. My shoulders are smoked and I've never felt like taking a rest day as much as I do today. Tomorrow's rest is entirely needed. I'm excited to rest and get after it again on Friday.

A.
Four sets of:
Jerk Balance x 3 reps
Rest as needed
This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.
-All Sets at 135#; good skill work.

B.
Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed
-Did 6 sets @ 225# (80%)
-I  went on the low side of volume/load, my shoulders are wrecked considering this is my 4th day training in a row.

C.
Three sets of:
Muscle-Ups x Max Unbroken Reps
Rest 30 seconds
Weighted Ring Dips (strict) x 5 reps
Rest 30 seconds
Weighted Ring Dips (strict) x 5 reps
Rest 30 seconds
Ring Dips (kipping)  x Max Unbroken Reps
Rest 30 seconds
Row 500 Meters @85-90%
(work on speed start, followed by perfect mechanics)
Rest 2-3 minutes

7,6,6 (PR is 8) - best these have felt since getting back, will break 10+ soon.
5,5,5 @ 25#
5,5,5 @ 25
14,7,7
1:32, 1:38, 1:36

10/29/13

Today was a solid session. Cleaning felt great, back squats are coming along. Still having some knee coming in. 365# was the most I've done since getting back. It doesn't feel hard, but my knees are not really having it. I put some box squats in after the WOD to work on activating my glutes/trying to fix my knees. I did butterfly C2B pull-ups today, they are getting waaaaaay better. It feels like it has taken forever, but I can finally do them proficiently!

A.
Four sets of:
Clean x 1.1.1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes between sets
Make these as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.
-225#, 245#, 265#, 275# (failed 3rd rep - called it there).
-245# felt easy as hell, I was happy to hit 265# for 5. 275# felt heavy after 265# though. Solid work.

B.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (315#)
* Set 3 – 1 rep @ 90% (335#)
* Set 4 – 1 rep @ 95% (345#)
* Set 5 – 1 rep @ 100% (365#)
* Set 6 – 2 reps @ 95% (345#)
Rest 3 minutes between sets.
-More there, will be going HAM on these soon.

C.
Complete as many rounds and reps as possible in 6 minutes of:
185/135 lb Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
-5 Rounds + 2 Pull-ups

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 4 minutes of:
185/135 lb Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps
-4 Rounds.

E.
Box Squat (16 inch box)
10,10, 5, 5, 3, 5 - 135#, 185#, 225#, 275#, 275#, 275#

10/28/13

I felt a little beat up today. Yesterday was taxing. I kept the lifting on the lighter side; this is the first time I've had to do this since starting this programming. But doing yesterday's WOD when I was supposed to do it on Saturday is probably a factor in this. The HSPUs were rough. I was actually feeling really good on them so I tried to PR my max HSPUs. I tied my PR for a total of 18. Considering the barbell work beforehand and yesterday's volume, I was happy with a PR tie. I consider this an improvement and I'm confident I will set a 'true' PR soon. The last set of 25 had some doubles and singles in it. Rough, had to grind it out. I hope I feel more recovered tomorrow and that the programming gives my shoulders a freaking break!

Five sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes
Build load over the course of the five sets.
135#, 185#, 215#, 215#, 215#
-Went light

B.
Five sets of:
3-Position Snatch
(high hang, just above the knee, 2″ off the ground – this is below the knee and approximately 2″ off the ground)
Rest 2-3 minutes
135#, 135#, 155#, 155#, 155#
-Went light

C.
Three rounds for time of:
25 Handstand Push-Ups
50 Double-Unders
-Complete, did not time.

D.
Three sets of:
GHD Sit-Ups x 20 reps
Rest 30 seconds
-Complete

10/27/13

Today was awesome. I was still a little sore throughout my body and very sore in my triceps. Once I got the workout started, everything felt awesome though. Thrusters were sets of 5 from start to finish. I broke up the pull-ups a lot. Everything was consistent. Great day in the gym doing an awesome workout. My butter-fly pull-ups are getting legit.

'Bridges'
5 RFT (30 min. cap)
10 HSPU
15 Thrusters (155#)
20 Over-the-bar Burpees
25 Pull-ups

3 rounds + 21 pull-ups. I was just shy of 4 rounds, I was happy with my effort. HSPUs are getting better, thrusters were the toughest part by far. Great day in the gym with my training partner. I'm really digging training right now. New goal of getting this within the time cap.  Pumped to train tomorrow morning!

10/26/13

Took an impromptu rest day today. My triceps are extremely sore, more so than I can ever remember them being. I'm pretty stoked about that. I  was supposed to rest tomorrow, but I'm switching the rest day around to hit today's workout tomorrow.

10/25/13

Today was a fun AM session. My training partner couldn't make it in this morning, so I went and worked out with a powerlifter and asked him a lot of questions about training and his philosophy on lifting. I really worked on bench and bench accessory stuff. Basically my rear-deltoids and triceps are weak as hell in relation to the rest of my body. He gave me some great stuff to work on that I am going to incorporate into my training. I won't go through the entirety of what we did with any depth, but it was as follows:

AM Workout (0630) 

2.2 Mile run to the gym

Flat Bench
Close Grip Bench with pause
DB Bench Press
Lat-pulldowns
Rows
External shoulder rotation band work
KB Strict Press
Tricep Push-down
Lying Tricep Extension
Rear-delt work (dumbbell and machine)

2.2 Mile run home

It was a solid workout. My arms and chest definitely felt it. My rear delts are embarrassingly weak. But in crossfit these are not worked often (ever?). I really want to get stronger on these lifts. My biggest weak-point is my ability to press and now that my elbow is all healed up I'm excited to PR my bench/other abilities to press.

PM Workout (1345)

Had a decent PM session. I was pretty tired from this morning. Snatching was a little rough, but I was really pushing the weight. I really want to PR! Front squatting felt great and the metcon was brutal. I think this metcon would be brutal to anyone though.

A.
Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep
Build load over the course of the 20 minutes (10 attempts).
-2 minutes @ 185#
-2 minutes @ 195#
-4 minutes @ 205#
-2 minutes @ 210# (missed both, once forward, once backward).

B.
Front Squat - Went off of 315# (true PR is 350#, but haven't done more than 310# since getting back).
* Set 1 – 3 reps @ 75% (235#)
* Set 2 – 2 reps @ 85% (265#)
* Set 3 – 1 rep @ 90% (285#)
* Set 4 – 1 rep @ 95% (300#)
* Set 5 – 1 rep @ 95-100%(315#)
* Set 6 – 1 rep @ 95-105% (320#)
* Set 7 – 2-3 reps @ 90% (285#)
Rest 2-3 minutes between sets
-I was happy with my effort on these, especially considering the running this morning. 320# didn't feel too rough. I want to go for 335#+ soon.

C.
For time:
Row 2000 Meters
100 Kettlebell Swings (32/24 kg)

16.02. Rough. I came off the rower in 7:07. Only got 10 KB swings out the gate. Grip was insanely fried between yesterday and this morning. Pumped to train tomorrow!

10/24/13

My shoulders were a little sore today, but once I warmed up I felt decent. I was stoked that I set a lifetime PR today. 275# is a 3# PR jerk. It felt easy, I'm stoked to get to 300# soon. Overall a short day, but a great session.

A.
Take 20 minutes to build to a heavy Jerk
-Singles: 225#, 255#, 275# (PR), 285#(f)
-275# is a PR#. It felt so good I jumped to 285#, but missed it forward. My shoulders were just too fried, but I'll get it and more soon. I'm so happy to not be injured. I couldn't jerk heavy most of last year.

B.
On the minute, every minute, for 12 minutes:
6 Push Press (115/75 lbs)
8 Pull-Ups
10 Kettlebell Swings (32/24 kg)

-This was extremely grip centric. I missed rounds 6 and 9. Great training. I had to break up some of the set of KB swings. Butterfly pull-ups are feeling better than ever in my life. Really motivating stuff. Pumped for tomorrow!

10/23/13

Active recovery - 40 minutes Airdyne super easy.

10/22/13

Today was a super solid training session. CJ and back squatting felt great. Lungs felt awesome on the metcon.

A.
Every two minutes, for a total of 20 minutes, complete:
Clean and Jerk x 1 rep (This was supposed to just be a clean, but I miss read it and thought it was C+J. I need to work my jerk a hell of a lot more than I need to work my clean anyway though.)
Build load over the course of the 20 minutes (10 attempts).

2 Minutes @ 225#
2 Minutes @ 245#
2 Minutes @ 250#
2 Minutes @ 255#
2 Minutes @ 260# (failed the jerk on the last minute)
-Hitting a 260# CJ is a PR since getting back. Lifetime PR of 272# will be crushed soon. The cleans felt really easy per usual and the jerk is feeling better than ever.

B.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (295#)
* Set 3 – 1 rep @ 90% (315#)
* Sets 4-6 – 3 reps @ 90% (315#)
Rest 3 minutes between sets.
-3x3 @ 315# felt really easy. Knees are getting a lot better. I've been going off 350# the last couple weeks for a percentage. I'm going to up this for next week.

C.
Three sets for times of:
Row 500 Meters
6 Squat Clean (185/135 lb)
12 Toes to Bar
30 Double-Unders
Rest 3 minutes
-3:30. 3:49. 3:45. Overall a solid metcon. Cleans were 3/2/1 every time, T2B unbroken, missed a few DUs every set.

Post WOD:
5x5 DB Strict Press (2 x 50# DB) @ 60 Second rest
-These felt a lot better than the last time I did them. Solid day of training. Excited for some rest and to get after it Thursday.

10/21/13

I drank on Saturday night for the first time in about a month. I've got drank about 5 times since OCS. I kind of lost my desire to party via OCS. It's just not as fun for whatever reason anymore; I feel like OCS really refocused a lot of my goals and priorities and partying is just at odds with the lifestyle I want to live. I was at a wedding and attempted to enjoy it as much as possible, but I get some severe guilt from drinking alcohol. I just know it messes up recovery and athletic performance so much, it's just not worth it. I plan on not drinking again until after the semester is over, maybe I'll throw a few back at the Marine Corps Birthday Ball. Anyway, I always hate that guilty feeling of getting back in the gym Monday after a weekend with lack of sleep/drinking. I really hate it. I tried to go as hard as possible today, everything felt decent despite my self-deprecation. I'm looking forward to sticking toward my goals and staying consistent in and outside the gym over the next few months as I finish out this semester and then head home for Christmas.

A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
-1 Set at 175#, 3 Sets at 185#

B.
Five sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest as needed
-Complete at 225#

C.
Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips
Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).
-2 rounds, 2 rounds, 1 round + 4 HSPU, 1 round + 3 HSPU, 1 round + 2 HSPU
-I was trying to go for 2 rounds every time, but my HSPU starting going out. Solid work.

10/20/13

Complete rest. Took two naps today.

10/19/13

I had to cut the running out due to time constraints. I was a little bummed, this was the first workout I had to skip some of the programming on. I still had a great time in the gym though, really good intensity today.

A.
Take 20 minutes to build to a “heavy” Clean & Jerk
-Did EMOM today, went like this:
-EMOM 20, 1 CJ: 5 Minutes @ 185#, 5 Minutes @ 205#, 5 Minutes @ 225#, 5 Minutes @ 235#
-Felt good on everything, CJ is coming along.


B.
“Lift Up Luke”Complete as many rounds and reps as possible in 5 minutes of:
4 Power Cleans (155/105 lbs)
24 Double Unders
10 Pull-Ups

5 Rounds + 4 PC (198 reps). Solid work, unbroken on everything. I think I could get 6+ if I re-did this workout. Really fun day in the gym. Pumped to relax today and tomorrow and hit it hard Monday.

10/18/13

I was really tight when I got into the gym today, lower back/hips mostly. Took a little extra time to warm-up, but once I did I felt pretty solid. My chest is still extremely sore from the ring-dips on Tuesday, so I had to go to lighter on the bench-press today. Other than that I was extremely happy with my life-time PR Snatch Balance and 5# off my 1 RM Overhead Squat (240#). I wasn't able to train these very much last year with elbow injury. Ever since OCS I've been all healed up and I'm making a lot of progress on these movements.

A.
Four sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes
-185#, 205#, 225#, 235#

B.
Six sets of:
Bench Press
* Set 1 – 6 reps (175#)
* Set 2 – 4 reps (185#)
* Set 3 – 2 reps (195#)
* Set 4 – 5 reps with set 2 load (185#)
* Set 5 – 3 reps with set 3 load (195#)
* Set 6 – 1 rep (heavy) (205#)
Rest 2-3 minutes between sets.
-Went light on these, felt pretty terrible with super sore/tight pecs.

C.
For time:
30 Man-Makers (60# DB x 2)
Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press
-11.56. Solid work.

10/17/13

Today was painful. This was also the 'worst' I've felt during a workout in recent memory. I also didn't eat carbohydrates in my meal prior to the workout. Correlation? Or maybe this workout just sucked in a big way. Great effort, tough day.

 A. 
Five sets for times of:
Run 400 Meters
315/225 lb Deadlift x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 400 Meters
Rest exactly 5 minutes
5:47, 6:07, 6:38, 6:57, 6:27 

-Went as hard as possible, really pushed the last 400 on the last interval. I was hoping to be a little more consistent in my splits, but my C2B pull-ups just aren't that great. They are improving though. I was happy about all the dead-lifts unbroken and the running wasn't terribly slow. 

10/16/13

Active rest - 40 minutes Airdyne easy. Pumped for tomorrow!

10/15/13

Body felt a little beat up today, but I got through everything. I had to cut down the squat weight a little though. My knees are buckling back since getting back from OCS, had to drop to 75% for the sets of 85-90% and just focusing on ass to grass and keeping my knees out. I also don't have a place to do stationary dips, had to do ring dips. I didn't time the ring dips, just went through them at a solid pace. I need to rest tomorrow and I'm looking forward to hitting it hard Thursday.

A.
Three sets, not for time, of:
Muscle-Ups x 5 reps
Double-Unders x 50 reps
Toes to Bar x 10 reps
-Complete

B.
Five sets of:
In 30 seconds or less, perform:
Clean & Jerk x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
Rest 2 minutes and 30 seconds between sets.
-All sets complete at 205#

C.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (315#)
* Set 3 – 1 rep @ 90% (325#)
* Sets 4-7 – 4 reps @ 85-90% (did one set at 315#, 3 sets at 275#)
Rest 2-3 minutes between sets.

D.
Not for time:
100 Ring Dips
-Complete

10/14/13

Today was an awesome day. Everything felt great.

A.
Eight sets of:
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes
-2 Sets @ 165#, 2 Sets @ 185#, 2 Sets @ 195#, 1 Set @ 205#, 1 Set @ 210# (failed the first snatch backward).
-I was really happy to hit 205# for a double. This was 5# more than I've done since OCS on a single; to do it for a double was really cool. There was just nothing there for the 210# after the prior set (my lifetime PR is 212#).
-Really solid work, I'll be setting a lifetime PR soon!

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull
Toes to Bar x 10 reps
Rest 60-90 seconds
-Complete @ 210#

C.
“Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45 lbs)
30 Pull-Ups

6.19. This is a PR. I got the thrusters unbroken, pull-ups were 15/15 all butterfly. I got off the rower in 3:33, thrusters in 5:34. Previous best on this from April was 6.49. (3:30 row / 5:24 thrusters). I was basically right where I was last spring but with better pull-ups. I think being lighter is helping my butterfly a ton. Great session in the gym, pumped to train tomorrow!

10/13/14

Active Recovery - 60 minutes of some high quality yoga. I'm decently sore, but I'm pumped to train tomorrow.

10/12/13

Today was pretty epic. This workout dominated my body. It was a grinder. In recap: My toes-to-bar are solid. My C2B pull-ups are getting decent. The thrusters schooled me. I haven't been doing very many thrusters. The HSPU were tough, but considering the overall volume of work, I was happy with my performance. I did not do any singles on the HSPU. I'm not 'good' by any means, but I'm improving and thats what matters. I'm excited to rest! I need some good time off and I'm excited to start anew come Monday morning. Anyway, today looked like this:


Keep a running clock for all portions of this workout.

A.
Three rounds for time of:
Double-Unders x 40 reps
Toes to Bar x 15 reps

2.41. Unbroken aside from 1 missed double-under on the second set.

B.
When the clock hits 5:00, perform the following:
Three rounds for time of:
15 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups

17.30 - 5.00 = 12.30.

C.
When the clock hits 20:00 (*this was supposed to be 15:00, but I didn't make the time cap and wan't to get all the work in) perform the following:
Three rounds for time of:
15 Deadlifts (245/175 lb)
20/15 Handstand Push-Ups

39.40 - 20:00 = 19.40. The last set of 20 HSPUS took me over 6 minutes. I had to grind them out, my muscular endurance just went out. After the thrusters I was dying. Huge effort though, and I didn't have to resort to singles. Tough day. Getting better.

Post-WOD:
Band Tricep Push-downs
5 Sets of 10 (green band, from the highest pull-up bar I could find in my gym)

10/11/13

My right hamstring was tight this morning, but once I got a lacrosse ball to it I felt great. Lifting went really well today. No metcon today, which I was definitely okay with. Solid session, pumped to train tomorrow!

A.
Take 20 minutes to build to a “heavy” Front Squat
Let speed and mechanics dictate what “heavy” means for you today.
-Singles: 245#, 260#, 275#, 295#, 310#
-I was really happy with 310#. My goal for the day was 300#. My lifetime PR is 350# and I hadn't gone over 275# since getting back from OCS. Strength is coming back!

B.
Five sets of:
Power Snatch + Snatch
Rest 2-3 minutes
-175# x 2 sets, 185# x 2 sets, 190# (fail - missed the squat snatch forward).
-I felt great on snatch this morning. I wanted to try 190# again and keep going up, but time constraints left me there.

C.
Three sets of:
Snatch Pull x 5 reps @ 95-100% of 1-RM Snatch
Rest 2-3 minutes
-Complete @ 190# (this is not 100%, but due to time constraints just got it done at 190#)

D.
Three sets of:
Weighted GHD Hip Extension x 6 reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 10 reps @ 3010
Rest 60 seconds
-Complete, solid on the hamstrings and core.

10/10/13

AM Workout (0520) 

Today was a solid session. Although I was really unhappy with my jerk today. But overall some solid work.

Three sets, not for time, of:
Rope Climb (15 ft) x 3 ascents
V-Ups x 20 reps
Turkish Get-Ups x 3 reps each arm (53#)
-Complete.

B.
Take 15 minutes to build to a heavy Jerk
-Singles: 185#, 205#, 225#, 245#, 265# (failed 2 times)
-245# felt really easy. I barely missed 265# both times, it got out in front of me. This is still something I'm not totally technically sound with or confident with. I'm putting in the work though, my lifetime PR is 272# from this May. I will PR soon.

C.
Complete as many rounds and reps as possible in 12 minutes of:
10 Handstand Push-Ups
15 Wall Ball Shots (20 lbs)
25 Kettlebell Swings (53#)

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .

For time:
60 Pull-Ups

3 rds + 5 HSPU. 3.13. The metcon sucked. I got the first set of HSPU unbroken, then it was 5/5 and then 4/2/2/2. Rough on my shoulders, I lost all my time on the HSPUs. On a positive note, the pull-ups were money. I butterflied every rep and was happy with my performance on them.

Rest 10 minutes then...

Push-Press @ 175# - 4,3,4,3
-This was supposed to be a 5x5, but my shoulders were toast.

Seated Strict DB Press @ 2 x 40# - 4,4,4,4
-I have never felt so smoked from 40# DBs. I added in this pressing volume at the end because I'm so weak with pressing. Overall a solid session.

PM Workout (1800) 

A.
Easy 1-Mile Warm-Up Run
-Complete, untimed.

B.
Five sets of:
Run 400 Meters @ 90%
Run 400 Meters @ 55-60%

71, 74, 74, 74, 74
-Felt really great. Awesome day in Chicago, about 70 degrees. Great workout. I'm pumped to train tomorrow.

10/9/13

Active Recovery.

Airdyne - 40 minutes easy.

10/8/13

I felt awesome today. This was the most 'fit' I've felt in a very, very long time. I felt awesome on the power cleans, squats and my lung felt amazing on the rower. Great day of training.

A.
Three sets, not for time, of:
Nose-To-Wall Handstand Hold x 60 seconds
Pistols x 4 reps each leg
Butterfly Chest-to-Bar Pull-Ups x 10 reps
(working on rhythm and efficiency)
-Complete

B.
Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps @ 80-85% of 1-RM Clean
-Complete at 245#. I missed the 20th rep, huge effort.
-My lifetime 1 RM clean is 315, which 80% would have been 252. So this was the closest to a true 1 RM percentage that I've worked on since getting back. Strength is coming back!

C.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (295#)
* Set 3 – 1 rep @ 90% (345#)
* Sets 4-6 – 5 reps @ 85%(295#)
Rest 2-3 minutes between sets.
-I had been using 335 for my percentages. I'm feeling stronger so I went off ~350 today. Big effort, felt strong. 345# is the most I've put on my back since getting back. More there, feeling good. Will do more soon!

D.
Four sets for times of:
Row 350 Meters
Rest exactly 60 seconds
-7.32 - 3.00 = 4.32 of rowing. Lungs felt amazing, it feels good to be getting back into Crossfit.

10/7/13

Today was a great day. I felt awesome on everything. Really solid training session. Bodyweight movement is starting to feel better. Pumped to train tomorrow!

A.
Two sets of:
50 Double-Unders
10 Toes to Bar
6 Muscle-Ups
-Complete, went 3/3 on the muscle-up sets.

B.
Six sets of:
Halting Snatch-Grip Deadlift + Hang Snatch + Snatch
Rest 2-3 minutes between sets
-2 sets @ 155#, 2 sets @ 165#, 2 sets @ 185#
-185# was a big jump for me. But it felt pretty easy. I'm feeling much stronger on snatching than ever before.

C.
Two sets of:
Snatch-Grip Romanian Deadlift x 5 reps @ 4021
Strict Handstand Push-Ups x Max Reps (unbroken)
Rest 90 seconds

Two sets of:
Snatch-Grip Romanian Deadlift x 5 reps @ 4021
Kipping Handstand Push-Ups x Max Reps (unbroken)
Rest 90 seconds
-HPSU: 9,6,9,9

D.
Every minute, on the minute, for 12 minutes:
Even Minutes – Strict Ring Dips x 6 reps
Odd Minutes – Weighted (15#) Supinated-Grip Pull-Ups x 6 reps
-Complete, big effort. My ring dips suck.

10/6/13

Active recovery. Yoga - 30 minutes.

10/5/13

Today ended up being a great workout, although today was the first time I've trained alone in a while. Training alone sucks, but I went HAM anyway. I also added in some dead-lifting at the end of today's session. I'm liking this programming a lot so far, I just want to dead-lift and strict press more. I will add in strict pressing next week if there isn't any programmed. I'm excited to rest tomorrow and it hard come Monday morning.

A.
Three sets, not for time, of:
Double-Unders x 40 reps
Toes to Bar x 10 reps
-Complete, there were supposed to be muscle-ups in there, but my left pec is too tender to get on the rings. I started to warm-up with some dips and it hurt too much.

B.
Back Squat
* Set 1 – 5 reps @ 75% (255#)
* Set 2 – 3 reps @ 85% (285#)
* Set 3 – 1 rep @ 90% (300#)
* Set 4 – 5 reps @ 85% (285#)
* Set 5 – 3 reps @ 93% (315#)
Rest 2-3 minutes between sets.
-Felt solid.

C.
For time:
Row 1000 Meters
50 Back Squats (135/95 lbs)
50 Chest-to-Bar Pull-Ups
12.30. This was really rough. I came off the rower in 3:40, I tried to pace it. The squats were unbroken. That was a huge effort, I really wanted to quit and break up the set. But my goal for this workout was to not break up that set. I was toasted for the C2B pull-ups. I don't even remember how I broke these up. There was a set of 2 in there though. Rough shit. Really great workout; despite still sucking at kipping pull-ups, I'm getting them back.

Rest 15 minutes then...

EMOM 10: 5 Dead-lifts @ 315#
-Complete, felt strong. The last few sets were brutal.

10/4/13

A.
Take 15 minutes to build to a heavy Snatch
-Singles: 165#, 175#, 185#, 195#, 200# (PR is 215#. I was really happy to hit 200#).

B.
Take 10 minutes to build to a heavy Clean & Jerk
-Singles: 185#, 205#, 225#, 245# (PR is 275#. I was also happy with 245# - will be hitting bigger numbers soon).

C.
Take 15 minutes to build to a 3-RM Bench Press
-Triples: 165#, 185#, 205# (needed a spot on the last set, big effort though).

Bench Press - 5x5 @ 165#
-Put in some extra volume on bench press because I feel so weak on it.

D.
For time:
100 Kettlebell Snatches (24/16 kg)
(50 each arm, you decide how you partition the reps)

4.12. Sets of 10 alternating. Solid day in the gym, I was really happy with my 200# snatch. Stoked to train tomorrow!