1/31/14

Today was an awesome training session. I PRed and I felt awesome on everything. My C2B pull-ups felt better than they ever have in my life. This cutting weight thing is going well.

A.
Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…

Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

-Push-Press: 260# (5# PR - possibly more there, but time capped).
-Jerks: complete, felt really good. My jerk has gotten significantly better this year.

B.
Back Squat
*Set 1 – 6 reps @ 70% (275#)
*Set 2 – 4 reps @ 80% (335#)
*Set 3 – 2 reps @ 90% (370#)
*Set 4 – 1 rep @ 95% (390#)
*Set 5 – 2 reps @ 90% (370#)
*Set 6 – 4 reps @ 85% (350#)
*Set 7 – 6 reps @ 75% (315#)
Rest 2 minutes between sets.
-Complete, felt really strong. Can't wait to go for a 1 RM on this!

C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Handstand Push-Ups

Rest exactly 2 minutes, and then…

D.
Complete as many round and reps as possible in 5 minutes of:
10 Shoulder to Overhead (135/95 lbs)
10 Burpee Box Jumps (24″/20″)

-3 rounds - limiting factor was the HPSU, had to break them up 8/2 and 4/3/3 on the 2nd and third sets.
-2 rounds +  burpee 18 box jumps

1/30/14

Much needed complete rest. Body is smoked. Slept in with no alarm and got 11.5 hours of sleep last night.

1/29/14

AM Workout (0530) 

Today was a great training session. I PRed 11.4 by 10 reps. I did all singles on the muscle-ups, I lost the biggest amount of time there. But over all I was happy with my effort. I haven't done this workout in two years. It's crazy how time flies. Seems like yesterday. Excited for a rest day and to train on Friday!

A.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

1 round + 29 burpees. (129). Finished burpees in 4 minutes, 2 minutes for OHS, 2 minutes for MU (all singles). Then went HAM for the remaining two minutes. I was happy to PR. Really fun and always challenging workout.

B.
Deadlift
*Set 1 – 10 reps @ 55% (255#) of 1-RM
*Set 2 – 10 reps @ 65% (315#)
*Set 3 – 6 reps @ 75% (350#)
*Set 4 – 8 reps @ 80% (375#)
*Set 5 – 6 reps @ 85% (405#)
*Set 6 – 4 reps @ 90% (425#)
Rest 2-3 minutes between sets.
-Felt really strong.

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 8 reps (185#) @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 5 reps (44#) @ 21X0
Rest 60 seconds
Glute-Ham Raises x 68 reps @ 3011
Rest 60 seconds

PM Workout (1800) 

I was feeling energetic this evening. I really enjoyed the second session I put together yesterday, so I wanted to do another. This wasn't too taxing, just some nice volume that got my lungs/core going.

EMOM 20:
6 Burpees + 6 KBS (2 pood)

Rest 1 minute...

For time:
100 Leg Lifts
-3:50. Burned.

1/28/14

AM Workout (0530) 

Today was a pretty solid training session, didn't really feel great, but got the work in. Yesterday was pretty taxing, I was feeling it today.

A.
Two sets, not for time, of:
Kipping Handstand Push-Up x 15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 6 reps
-Complete

B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
(155#, 155#, 165#, 175#, 185#, 195#, 205#, 210#, 215# (fail), 215# (fail)
-Shoulders were totally smoked from yesterday, didn't feel strong under the bar.

C.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Handstand Push-Ups x Max Reps

-Rowed: 3:30, 3:32, 3:36
-Reps: 13 Snatch, 29 T2B, 11 HSPU

PM Workout (1800) 

My class was canceled this evening due to severe weather. I felt good, so decided to throw in some volume at home. It wasn't too taxing. I wanted to give my new 2 pood KB a try. I will try this workout again soon with some more reps on each minute.

EMOM 20:
-Odd: 10 burpees
-Even: 10 KB Swings (2 pood)

Rest 1 minute...

For time:
100 Ab-mat sit-ups (competition standard for this local comp I'm doing in a few weeks).
-3:57. Kept a steady pace from start to finish.


Pumped to train tomorrow!

1/27/14

Today was a solid session. I felt great on the lifting stuff, the last metcon was killer though. C2B pull-ups were tough, lunges at least felt better than last time. Pumped to train tomorrow!

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+% (360#)+
-2 sets @ 355#
-2 sets @ 365#
-1 set @ 385# (5# PR)

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
-155#, 175#, 175#, 205#, 205#, 215#, 225#, 225#, 245#, 245#, 255#, 255#, 275# (PR)

C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

-8.17. Probably should have done more singles, but did a lot of big unbroken sets. Fun workout.

D.
For time:
Row 500 Meters
20 Front-Racked Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Front-Racked Walking Lunges (135/95 lbs)
80 Double-Unders

-10:21. This was brutal was hell. I didn't even want to start this workout after part C. Rough.

1/26/14

Complete rest.

1/25/14

AM Workout (0700)

I felt really good today. The HSPU at the end felt brutal though (they were supposed to be HR push-ups, read the workout wrong). I was really happy with my performance on A and B, started gassing on C. Muscle-ups felt solid and B was 100% for all 5 minutes, no rest, all sets unbroken. It's great to feel fit like that. I miss that feeling. It's addicting.

A.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Stand Push-Ups

A. 5 rds (30 reps) 
b. 6 rds (108 reps) - all sets unbroken.
c. 10 thrusters + 3 burpees (53 reps)
d. 1 rd + 20 kbs (60 reps) - laughable how bad my HSPU were... felt almost impossible after the workout yesterday and today's thrusters.

PM Workout (1500) 

I had another workout, wasn't scheduled, in the afternoon. It was basically an aerobic session. It was a crossfit type workout with a bunch of Marine Corps officer candidates. As an officer in Chicago I go and workout with them from time to time. It was a fun workout, I tried to get as much intensity as possible. I didn't have any control over the workout, it was basically programmed to accommodate about 60 people. I don't remember the reps or whatever, just went through everything as hard as possible. It's great to be around some people that want to better themselves to serve in the Marines. 

AMRAP 20:
5 Strict-Press (95#)
100m Row 
10 Leg Lifts 
10 Burpees
10 Jumping Lunges 

Rest 5 minutes then... 

AMRAP 20: 
2 Minute Burpees max reps 
2 Minute Rowing max distance
2 Minute Strict Pull-ups max reps 

1/24/14

I felt really good today. I was a little light headed on the back squats, but overall felt great on everything. Part D felt amazing, I felt really light and strong on the pull-ups and push-ups.

A.
Take 15 minutes to build to today’s heavy Power Jerk
-Singles: 245#, 265#(PR) , 270# (PR)

B.
For time:
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead
1 Muscle-Up

-6:47 - had to break this up a lot more than I thought I would. But I was good about doing fast singles on the muscle-ups. My lungs weren't really affected on this WOD, all shoulder fatigue.

C.
Back Squat
*Set 1 – 6 reps @ 70% (275#)
*Set 2 – 4 reps @ 80% (335#)
*Set 3 – 2 reps @ 90% (370#)
*Set 4 – Max Reps @ 85% (350#)  = 7 reps. (PR is 10, started to get really light headed / seeing stars after rep 7, so I called it there and sat down for about 5 minutes).
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-11 rounds + 5 pull-ups. I was surprised how great I felt on this WOD. Lungs and all the movements felt awesome.

Pumped to train tomorrow!

1/23/14

Complete rest. Body is smoked. Slept 11 and a half hours last night.

1/22/14

Today was a solid session. I altered the first part because I did a max set of wall-balls Monday and I need to work my burpees. I'm glad today was lower volume and tomorrow is a rest day. Pumped to hit it Friday.

A.
For time:
100 Burpees.
-6:00 exactly. I was happy with my effort on this. I got 123 in 7 minutes during the 2012 Open. My goal is to PR that workout with a score of 130 this season.

B.
Deadlift
*Set 1 – 10 reps @ 50% (225#) of 1-RM
*Set 2 – 10 reps @ 60% (275#)
*Set 3 – 8 reps @ 75% (350#)
*Set 4 – 6 reps @ 85% (405#)
*Set 5 – 4 reps @ 90% (425#)
Rest 2-3 minutes between sets.
-Felt really strong. I wanted to do more!

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111 (135#, 185#, 185#)
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 8 reps @ 21X0 (25# all sets)
Rest 60 seconds
Glute-Ham Raises x 5 reps @ 3011
Rest 60 seconds

-GHRs still kick my ass, but they are better than they were when I started following Invictus in September.

1/21/14

Today's workout was pretty awesome. I'm stoked to be back training with my training partner, but fuck this gym in Chicago is packed with people. I had to cut out the muscle-ups and my transitions got all kinds of fucked up with people in the way. It's a really shitty way to train. I loved having that huge gym in Idaho to train however I wanted. We got through the workout, but I didn't get as much intensity as possible and I can't really compare my times to athletes who had the opportunity to do this workout without obstruction. Whatever, got the most out of the session that I could, on to tomorrow.

A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 50 reps
L-Sit x 30 seconds
-Complete

B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95% (195-210)
-3 minutes @ 195#
-2 minutes @ 200#
-1 minute @ 205#
-These felt really solid, wish I would have put a little more on the bar.

C.
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar

When the clock reaches 8:00, complete the following…

Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)

When the clock reaches 16:00, complete the following…

Row 500 Meters
20 Toes to Bar
40 Handstand Push-Ups

When the clock reaches 24:00, complete the following…

Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips

-The first part took about 4 minutes, 3 TnG snatches then fast singles, unbroken T2B. Huge transition from one side of the gym to another due to space issues.
-From there things got fucked up, people doing box jumps under the only rings in the gym, cut out the MU and did 10/5/5/5 S2O, did not get the time.
-17 HSPU
-~33 minutes total time, so 9 ish minutes on the last part, but I was waiting for people to move and stuff. So this time is kind of irrelevant. Ring dips felt tough after all the prior work.

-Overall a kind of retarded day in the gym. Attempted to make the most of it though.

1/20/14

Today was a great training session. I took an extra rest day last week and totally cut out Friday's workout. It was much needed. Today was the best I've felt in a while. I had a great training session. It's great to be back with my training partner. Added in a max set of wall-balls as a warm-up. They felt great. I want to go for a 'Karen' PR next week and try to get it unbroken.

Warm-up:
Max Unbroken Wall-Balls - 111 reps. This has to be a PR, never done more than 75 unbroken. Felt it much more in my shoulders than in my lungs or legs. Didn't really start hurting until upside of 80 reps. I think I can do an unbroken 'Karen' if I really get disciplined about it.

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95% (340-360#)
-2 Minutes @ 340#
-3 Minutes @ 360#

B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95% (285-300#)
-3 Minutes @ 285#
-3 Minutes @ 305# (PR)

C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible.
-205#, 225#, 245#, 260# (PR)

D.
Three sets for times of:
135/95 Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes

-1:31, 2:00, 2:35

E.
3 Sets, NFT:
10 Strict Pull-ups
20 Banded Air Squat (1 black band)

1/19/14

Complete rest.

1/18/14

First training session back in Chicago. Feels good to back here with my training partner. I felt pretty decent today, but the OHS (part C) kicked my ass. I did not feel confident with 185# overhead after part B. Really tough session today.

A.
Three sets, not for time, of:
10 Box Jumps 30" (Regionals Standards)
10 Toes to Bar
10 Alternating Pistols
-Complete

B.
Four rounds for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders

Rest exactly 5 minutes, and then…

C.
Complete rounds of 12, 9 and 6 reps for time of:
185/125 lb Overhead Squat
Chest-to-Bar Pull-Ups

Rest exactly 5 minutes, and then…

D.
Four rounds for time of:
10 Deadlifts (185/125 lbs)
25 Wall Ball Shots (20 lbs)

-7:30
-10:00
-6:40

1/17/14

Complete rest - traveling all day. I don't feel bad about cutting out today's session. My body is thrashed.  This is the second workout I've cut out since starting Invictus in September. Some times you just have to call it off of feel.

1/16/14

I knew I felt like shit yesterday so I called it a rest day. Felt awful today. My body/mind are exhausted. I cut the workout short today. I have to travel all day tomorrow so I'm taking another rest day.

A.
Three sets for times of:
15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
15 Kettlebell Swings (32/24 kg)
Rest 2 minutes

~2:00, 4:00, 5:00 - everything unbroken except the HSPU. Had to break them up from the first set, they just felt terrible. I haven't felt like this in months.

B.
Deadlift
*Set 1 – 10 reps @ 50% (225#) of 1-RM
*Set 2 – 10 reps @ 60% (275#)
*Set 3 – 10 reps @ 70% (335#)
*Set 4 – 8 reps @ 75% (365#)
*Set 5 – 6 reps @ 80% (375#)
Rest 2-3 minutes between sets.
-Got through all these, but didn't feel strong.

-There was supposed to be some accessory stuff here (good mornings, ring rows, weighted GHD extensions) but I cut it out. Just too exhausted. I shouldn't have even trained today.

1/15/14

Complete rest. I slept 11 hours last night, slept in without an alarm. My body and mind are smoked. I'm moving today's workout to tomorrow and taking today as a rest day.

1/14/14

Today was the most beat up I've felt while training in a while. I was also training alone which sucked, but I got the work done. The metcon murdered me. Bar muscle-ups did not feel great either.

A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 12 reps
Double-Unders x 40 reps
Bar Muscle-Ups x 3 reps

B.
Every minute, on the minute, for 12 minutes:
Power Snatch x 1 rep @ 85% (185#)
-6 minutes @ 185#
-6 minutes @ 195#

C.
For times:
C1.
For time:
Row 500 Meters
25 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps

When the clock reaches 12:00, complete the following…

C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps

When the clock reaches 20:00, complete the following…

C4.
For time:
Row 500 Meters
25 Burpees Over the Erg

-3:09
-4:12
-7:30
-4:02


D.
For max reps:
4 Minutes of Strict Ring Dips
-40 reps

1/13/14

Website for programming was down, but I glanced at the workout last night before I went to sleep. I almost remembered everything correctly, but got some small details incorrect. Ended up doing a lot more work than I was supposed to on the front squatting and forgot about the double-unders on the metcon.

A.
Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep @ 85-95% (315#-355#)
-4 minutes @ 315#
-4 minutes @ 335#
-4 minutes @ 355# - TOUGH

B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 85-90% (225#-255#)
-4 minutes @ 225#
-4 minutes @ 245#
-4 minutes @ 250#

C.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 2 minutes
155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes
135/95 lb Ground to Overhead x 10 reps

-:54 (6/1/1/1/1)
-:38 (8/1/1)
-:30 (unbroken)
-Did clean and jerks every set

D.
Six sets for times of:
20 Wall Ball Shots (20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

-1:04, 1:07, 1:05, 1:10, 1:13, 1:15
-All sets unbroken. C2B felt great.


-Had to run 3 miles home from the gym. I was pleasantly surprised how well my lungs felt and how light I felt on my feet.

1/12/14

75 minute hot yoga session. Felt great on my hips and shoulders. Pumped to hit it tomorrow!

1/11/14

Today was some wicked training. It just straight up hurt, right from the very beginning. This is exactly the training I need to be doing. Power cleans/grip generally was a little fried after yesterday, but I got some really quality intensity out of this. My weaknesses here are definitely muscle-ups/C2B pull-ups. Everything else felt awesome. I was completely gassed after this. Brutal day. Excited to rest tomorrow and come back fresh for some intensity on Monday.

A.
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/135 lbs)
8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar

Rest 3 minutes, and then…

A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders

Rest 3 minutes, and then…REPEAT A1 through A4.

The “A” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 26 reps (2 + 2)/15 reps (1 + 3)
PC/C2B – 36 reps (3 + 0)/24 reps (2 + 0)
FS/T2B – 40 reps (3 + 4)/40 reps (3 + 4)
PS/DU – 72 reps (3 + 0)/72 reps (3 + 0)

B.
AirDyne, Watt Bike or Row for 8-12 minutes at 65-75%
-Super easy 2000m row, took about 10 minutes. (2:20-30 pace)

1/10/14

AM Workout (0900)

This morning was a super solid training session. I felt great on everything except bench press. I didn't bench last week and it just felt kind of weak. But after the PR pressing stuff I wasn't surprised. I'm glad I got to fit it in though, will do more weight next week.

A.(1)
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.

Singles: 205#, 225#, 245#, 255# (PR) - felt really strong here, probably a few more pounds in there if I took more time.

A.(2)
Bench Press
3,3,3,3 - @ 205#
Close Grip Pause Bench Press
3,3,3,3 - @ 185#

B.
Back Squat
*Set 1 – 6 reps @ 65% (275#)
*Set 2 – 4 reps @ 75% (315#)
*Set 3 – 2 reps @ 85% (365#)
*Set 4 – Max Reps @ 83% (350#)
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

Max Reps = 10

C.
Complete as many rounds and reps as possible in 2 minutes of:
6 Thrusters (115/75 lbs)
6 Box Jump-Overs (24″/20″)
6 Hand-Release Push-Ups
Rest 4 minutes, and repeat.

These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.

-3 Rounds, 2 Rounds + 6 box jump overs

Rest until fully recovered, and then…

D.
For times:
Row 1200 Meters
115/75 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

Row 800 Meters
135/95 lb Shoulder to Overhead x 20 reps
Rest 3 minutes

Row 400 Meters
155/105 lb Shoulder to Overhead x 15 reps

-5:15 (unbroken), 4:04 (15/5), 2:40 (10/4/1)

E.
3 Supersets:
10 x EZ Bar Skull Crusher (2 x 25# plates)
10 x EZ Bar Close Grip Bench (2 x 25# plates)

2 Supersets:
8 x DB Bench Press, thumbs toward face (2 x 65# DB)
12 x Band Pull Aparts

PM Workout (1630) 

I wasn't planning on training again today, but I went and worked out with my sister at a local box. I just did the workout off the board. It was pretty fun, I went light on the snatching stuff, but the metcon was solid conditioning.

3 Sets @ 135#:
3 OHS
3 Snatch Balance
3 High-hang Snatch
-Rest as need between sets.

Rest 10 minutes then...

For time:
3-6-9-12-9-6-3
Power Clean (155#)
Burpee Box Jumps (24")

8.24. Broke up the sets of 9 (5/4) and 12 (6/4/2). Solid pace on the burpees. Got my lungs burning, great afternoon / light session. Super pumped to train tomorrow! I'm loving training right now.

1/9/13

Much needed complete rest. Lots of sleep.

1/8/13

I felt tired today, but once I got warm I felt pretty decent. My right shoulder is a little tweaked from yesterday, not sure what it is. Hopefully it is not serious. Part A felt really good, lungs are feeling great. I had minimalist (zero heel drop) shoes so the pistols were slightly slower than they could have been if I had my olympic lifting shoes, but this was good practice / ankle mobility training. I was happy for the shorter session after that insane shit yesterday.

A.
Five sets for times of:
Row 250 Meters
12 Alternating Pistols
12 Pull-Ups
Rest 90 seconds

-1:47, 1:52, 1:47, 1:46, 1:55

B.
Deadlift
*Set 1 – 10 reps @ 50% (225#)
*Set 2 – 10 reps @ 60% (275#)
*Set 3 – 10 reps @ 65% (315#)
*Set 4 – 8 reps @ 75% (365#)
*Set 5 – 6 reps @ 80% (375#)
Rest 2-3 minutes between sets.

C.
Three sets, not for time, of:
Good Mornings (135#) x 10 reps @ 30X1
Supine Ring Row x 10 reps @ 2111
Weighted GHD Hip Extensions (70#) x 10 reps @ 2012
Rest 60 seconds

1/7/13

AM Workout (0900)

This morning was a great training session. It kicked my ass hard. It left me completely exhausted. This was one of the toughest workouts I've done in a long time. My goal was to get all sets unbroken on C. I got all the sets unbroken and this workout just thrashed my lungs and shoulders. Great day.

A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 12 reps
Double-Unders x 50 reps
L-Sit x 45
-Complete, HSPU felt good

B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80% (165-175#)
-6 Minutes @ 165#, 6 Minutes @ 175#

C.
Ten sets for times of:
40-Meter Shuttle Sprint
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups
Rest 60 seconds

Note times for each set individually.

1:24, 1:48, 2:10, 2:16, 2:08, 2:19, 2:28, 2:17, 2:28, 2:14
-Unbroken, burpees felt slow.

D.
Six sets of:
30 seconds of Hand-Release Push-Ups
Rest 30 seconds
-20,14,12,11,11,11 = 79

PM Workout (1645) 

37 minute run in the Boise foothills. It was icy out on a lot of the trail, had to slow the pace down at places. But overall had a solid run and my lungs felt great, kept a solid pace. I haven't ran up hills like that since OCS. It was great to get outside. I was a little nervous because I haven't been running much in my WODs lately and I haven't been just 'running' at all. I definitely want to get a couple more hill runs like this in before I leave town. Not necessarily going to help me during the season this year, but it's a  great way to enjoy my fitness outside the gym. Pumped to train tomorrow!

1/6/14

Today was an awesome day of training. I was a little tired/tight in my posterior chain and IT bands, but once I got warmed up I went really hard. Lungs feel good, strength is still there. Parts A and C of this were totally brutal. Front squats doubles on the minute were some of the most mentally tough lifts I've done in a while. Super solid day of training, pumped to train tomorrow!

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 85% (325#)
-TOUGH, but got the work done.

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90% (225-255#)
Rest as needed
-225#, 235#, 245#, 255#, 260# (missed jerk, messed up the dip)

C.
Five sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds
-9,7,6,6,6 - This was brutal on my lungs, huge effort.

D.
Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups

-Complete, this was tough, but much better feeling than part C. 

1/5/14

Much needed complete rest; body is toast. Slept in with no alarm and took a nap today. Excited to train tomorrow!

1/4/14

Modified part A due to space issues. This conditioning session was awesome, really toasted me. I am excited for some much needed rest tomorrow.

A.
Three sets, not for time, of:
8 Strict Pull-up
8 HSPU
Toes to Bar x 12 reps

B.
Five sets for times of:
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

:36, :37, :1:17, 1:25, 1:34. Had to do singles on the clean and broke up the sets of pull-ups starting at the 3rd set. First sets unbroken, grip went out hard.

Rest 5 minutes, and then…

C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds

1:10, 1:12, 1:11, 1:17, 1:17. This went much better than part A. 135# feels extremely light, all sets unbroken.

Rest 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs)
10 Pull-Ups
20 Double-Unders

3 Rounds + 10 Front Squats. All sets unbroken, brutal on the lungs.

1/3/14

Today was a great training session. I was stoked about my PRs on the lifts. I again cut out of the run for a row, it's still icy outside. When I got to part D I legitimately did not want to do it, but once I got rolling I got it done, at least doing the thrusters unbroken. I did the workout about :30 slower than when I did this last March. My muscle-ups are just a little slower, but when I did this workout last time it was at the beginning of the session, not at the end. Despite not PRing the workout, I was happy with my effort.

A.
Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press

and then…

Take exactly 10 minutes to build to today’s heavy Push Press

190#- PR
250# - PR

B.
Two sets for times:
Row 500m
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

2.20 + 2.27

C.
Back Squat
*Set 1 – 6 reps @ 65% (275#)
*Set 2 – 4 reps @ 75% (315#)
*Set 3 – 2 reps @ 85% (350#)
*Set 4 – Max Reps @ 80% (335#)
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

-Max Reps = 10, could have kept going, but not with the 2 second break at the top.

D.
For time:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups

6.25. Thrusters unbroken, slow muscle-ups, lots of singles.

1/2/14

AM Workout (0700) 

Today was a solid day of training. Metcon felt tough, but good. Lungs are already feeling better. I altered the first workout because it is completely icy and snowy out, no running. Also added in some wall-ball reps because I was working with a 20# ball and not the rxed 30#.

A.
For time:
30 Wall Ball Shots
Row 500m
25 Wall Ball Shots
Row 500m
20 Wall Ball Shots

6:43. Unbroken.

B.
Rest exactly 4 minutes after A, and then…

Five rounds for time of:
12 Pull-Ups
12 Kettlebell Swings (32/24 kg)

6:45. Had to break up some up the sets after round 3. Forearms blew up hard, great grip training. Butterfly pull-ups feel great though.

C.
Deadlift (1 RM = 470#)
*Set 1 – 10 reps @ 50% (235#) of 1-RM
*Set 2 – 10 reps @ 60% (285#)
*Set 3 – 10 reps @ 65% (315#)
*Set 4 – 8 reps @ 70% (315#)
*Set 5 – 6 reps @ 80% (375#)
Rest 2-3 minutes between sets.
-Was a little taxing doing this right after A and B, but overall felt light and easy in comparison to the dead-lifting I've been throwing in every so often over the last few months.

D.
Three sets, not for time, of:
Good Mornings (135#) x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions (45#) x 8 reps @ 2012
Rest 45 seconds
-Complete

PM Workout (1600)

5 Sets:

1 Minute: Max Sit-ups (2 Thruster (95#) buy-in at start of minute)
1 Minute: Max Burpees (4 Thruster (95#) buy-in at start of minute)
1 Minute: Max Box Jumps (8 Thruster (95#) buy-in at start of minute)
Rest 3 minutes


33,17,17
30, 15,15
33, 14, 15
30, 11, 8
29, 10, 14

-A little different than the usual stuff I've been doing. Really great conditioning / pain threshold training.   Pumped to train tomorrow! 

1/1/14

Today was a chill day. I slept in and took a nap. Really relaxing day. Body is still feeling smoked from the last two days of training though.