10/31/14

AM Workout (0500) 

Today was a great training session. Given that this week is the 'transition' week and the length of the metcon today, I will not be doing my usual Friday night cardio sesh. I'm super stoked about the progress I've been making lately, PRs all around and bodyweight is down. I want to my body to be healed up and ready for the next cycle. Solid day of training, have to skip tomorrow's workout and shift it over to Sunday.

A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets. Try to exceed last week’s loads.

-135# x 1
-185# x 2 sets
-195# x 2 sets
-205# x 1

-Felt solid here despite my back just blowing up. Still sore from Wednesday, but glad I was able to hit this complex at 205# on the last set. Probably could have gone heavier, solid training nonetheless.

B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Row 1000m
2 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups
15 Ring Dips
20 Burpees Box Jump-Overs (24″/20″)

-7:17 (unbroken)
-7:59 (8/2)
-8:25 (6/2/2)
-9:20 (5/3/2)
-9:22 (5/2/2/1)

-I was really happy with my effort on this workout. It was good to always get 5 SHPUs right away, plus not having to switch to singles ... except that damn 50th rep. Lungs feel solid, rope climbs feel about the same (haven't been doing them much lately), dips and burpees are feeling a lot better. This volume of dips would have killed me in the past. Overall a very solid session, nothing maximal and no PRs were set, but happy about the day / the training grind. Great session with great people, what it's all about.

PM Workout (1730) 

Caught some DB accessory work in the evening. Various shoulder/tricep/bicep stuff with 25# and 50# DBs that I have at home, got a sick pump.

10/30/14

Complete rest.

Got some ART done today on hips/glutes/lower back.

Been getting this for the last few months ... switched it up and also got some ART on my right shoulder/tricep as well. It was painful, but I'm hoping breaking up that adhesion will help my overhead positions.

Not really sure what is coming up tomorrow with the programming ... excited for whatever it is though!

10/29/14

Today was a great session. Pissed as fuck about missing the jerks ... I shouldn't have missed the attempts I took at 300# ... it is just a mental issue / lack of confidence. That number gets in my head... I don't even know why anymore. It's the dumbest fucking thing. Happy to easily work up to 280# though ... just couldn't stand up 300# on the first one and then it came out front of me on the second attempt. Will have more opportunity to improve this in the future ... I was so fucking pissed had to take out the agression on the dead-lifts. Went for a max set at 405# ... hit a huge PR of 15 reps ... previous best was 405# x 8. Also PRed my max SHPUS... got 14 (2 rep PR) ... Overall a solid day, wish I fucking would have hit 300# overhead though ... Super solid day otherwise, looking forward to rest and training hard this weekend!

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60% (185#)
*Sets 3-4 – 2 reps @ 70% (205#, 225#)
*Sets 5-6 – 2 reps @ 80% (245#, 255# )
*Sets 7-8 – 1 rep @ 90-95% (275# - 280#)
*Sets 9-10 – 1 rep @ 101-105% (300# x 2) - failed both

-Is what it is ... didn't PR today. Lack confidence with the lift, just wasn't there.

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (255#)
*Set 2 – 6 reps @ 60% (325#)
*Set 3 – 4 reps @ 70% (385#)
*Set 4 – 2 reps @ 80% (435#)
*Set 5 – 2 reps @ 85% (465#)
*Set 6 - AMRAP @ 80% (405#)

-Hit all the sets easy ... was a little over on the %s for some of the lifts ... was just easier that way. Took out my aggression from missing those jerks on the 405# ... Hit 15 reps for a huge 15 RM PR. Hadn't ever pulled this for more than 8 reps before. Stoked about how great this felt.

C.
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

-16 (14/2) = PR on max strict HSPU
-11 (5/4/2)
-10 (5/4/1)
-10 (7/3)
-12 (9/3)
-59 Total

D.
3 Sets:
Reverse Hypers (110#) x 10
Max Reps Strict HSPU Lockouts (to 2 ab-mats)
Rest as needed

-17, 20, 15 - solid tricep / lockout work. Reverse hypers always feel awesome.

10/28/14

Today was an EXTREMELY SOLID session. I felt really good. PRed all kinds of front squats. Cleaning also felt very solid. I was really happy with part C. I was slanging 275# with ease... should've pushed it a little more. Lungs feel great, 30" box jumps over felt easy for the first times ever and I felt light on my feet. Such a solid day, love days like this. Pumped to hit it tomorrow!

A.
Front Squat
*Set 1 – 3 reps @ 85% (325#)
*Set 2 – 2 reps @ 90% (345#)
*Set 3 – 1 rep @ 95% (365#)
*Set 4 – 3 reps @ 90% (345#) PR 3 RM
*Set 5 – 2 reps @ 95% (365#) PR 2 RM
*Set 6 – 1 rep @ 102% (390#) PR 1 RM
*Set 7 - 1 rep @ 105% (400#) - FAIL
Rest 2-4 minutes between sets

-Kind of insane to do a 3, 2 and 1 RM all together like this ... but I felt solid today. Was a little upsetting missing 400# ... that is something I'm hungry for. But after watching the video of it ... it was ugly as fuck and my body was just done. 390# is solid for me though... a PR is a PR! After not squatting all summer I was nervous this year I wouldn't make much progress on squats ... obviously I was wrong. The time off was great for my body.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 75% (245#)
*Sets 3-6 – 85% (275#)
*Sets 7-8 – 90% (295#)
*Sets 9-10 – ~95% (305#, 310#)

-Got all the reps here really easy, felt solid. Want to clean 335# soon!

C.
Every 3 minutes, for 24 minutes (8 sets):
Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

-275# across all sets. 275# x 8 = 2200#. I felt awesome one the running and box jump overs and cleans. Everything was solid, lungs and body feel generally great. I was squat cleaning up to 4th set, then missed a squat clean. Fell on my ass and got back up and power cleaned the bar. Really happy to get back to the bar and not fail a round. Power cleaned the last 5 sets... felt strong. Will probably PR my power clean soon!

10/27/14

AM Workout (0500) 

Today was the best session I've had in a long time. I felt awesome, everything felt super solid. Didn't get the press PR... but after the snatch that just wasn't happening. I was extremely excited to PR my max muscle-ups ... 15 unbroken is huge for me. Days like to today are what it is all about, just going outside your comfort zone and going beyond mental limits. Freaking awesome day. Pumped to rip it up tomorrow!

A.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75% (165#, 175#)
*Sets 3-4 – 80-85% (195#)
*Sets 5-6 – 85-90% (210#, 220#)
*Sets 7-8 – 90-95% (220#, 225#)
*Sets 9-10 – 95-105% (235#, 240#) (both of these were PRs)

-235# and 240# were PRs ... previous best was 231#. I felt extremely solid with 240#. Gave 245# an attempt after the clock ended, but failed it. Can't wait to nail 250#!

B.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 (105#, 125#, 135#, 145#, 155#, 165#, 175#, 185#)

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105% (195# - 201#)

-Even the 8 minute warm-up sets felt rough ...
-Failed all attempts at 195# ... shoulders just gassed.

C.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.

16/8/4 ... Hit 15 unbroken on the first set. (PR - previous best was 11). Definitely gassed me out on the later sets. Really happy about this, this is big progress. Will hit 20 unbroken some day!

D.
Three sets of:
Single-Arm DB Row (75#) x 10 reps each @ 2111
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed

-Complete, didn't have access to heavy DBs today ... did what I could with what I had though.

PM Workout (1330) 

Every 12 minutes for 36 minutes (3 sets):
2000m Row

-6:53.6 (PR) - (by 2 seconds ... from 11/16/13) ... wasn't really going all out, just happened.
-7:34
-7:38

-Definitely chilled it out on the second two ... solid sesh though, glad I got this in. Love the C2.

10/26/14

Complete rest. Was considering some active recovery stuff today, but just decided to cut it out. Had an extremely relaxing day. Been feeling beat up these last couple weeks, hoping to feel better this week.

10/25/14

Today was super solid training session. I don't think I PRed anything, but I was really happy with my effort/consistency considering the volume of training I've been doing. Everything felt pretty decent, body is pretty smoked though, definitely ready for a rest day.

A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55% (245#)
*Set 2 – 5 reps @ 65% (275#)
*Set 3 – 3 reps @ 75% (325#)
*Set 4 – 2 reps @ 85% (370#)
*Set 5 – 2 reps @ 90% (390#)
*Set 6 – 1 rep @ 95% (415#)
*Set 7 – 2 reps @ 90% (390#)
*Set 8 – 1 rep @ 90% (390#)

-Complete, felt super solid.

B, C and D.
“The 2008 CrossFit Games…Minus the Hill…and compressed into 30 minutes”

Against a running clock, perform the following for time:

'Fran'
Complete rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

-3:06. This was supposed to be C2B, but I wanted to test my regular Fran... never get to. Tried to go hard here, this is the first time I've ever done an unbroken Fran with butterfly pull-ups. Was slow in my transitions and didn't really feel like I had that killer instinct that you need for this workout. Tried to push it, but when I finished I wasn't even really breathing that hard or like falling over, just a slight pump in the forearms. Would be interested to see how hard I could go without having done a very high volume two-a-day yesterday.

Rest until the clock hits 10:00, and then…

Five rounds for time of:
5 Deadlifts (275/185 lbs)
10 Burpees
(clap overhead in the air – straight line from wrists, hips and ankles)

-4:20. This felt pretty solid, easily unbroken dead-lifts, burpees were a little slow. Need to lose a few more pounds to get these back to where they used to be.

Rest until the clock hits 20:00, and then…

For time:
30 Squat Clean & Jerks (155/100 lbs)

-6:20. This was freaking awful after the above work. I got the first 15 at a consistent pace and then just sort of gassed out hard. Tried to push it, but was running on empty pretty bad.

10/24/14

AM Workout (0500) 

My shoulders were ripped up today ... otherwise felt pretty decent. I don't know how anyone would PR their jerk after the shit we did on Monday and Wednesday... I basically assumed this going into the session. I kept the lifting on the lighter side... just had to. Metcon went well though, felt really fit, aerobically and bodyweight stuff.

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the five sets.

-135#, 155#, 175#, 185#, 195#. This is technically a PR for this complex?

B.
Every 2 minutes, for 20 minutes (8 sets):
Front Squat + Jerk

-This was supposed to be progressing from 60% to over 100% for a PR attempt ... felt like fucking shit in my shoulders. Worked speed and mechanics from 185# - 245# ... 300#+ PR was not going to fucking happen. This was a little frustrating, I want to improve my jerk, but my shoulders are just not recovering from the shit we've been doing this cycle. Really pisses me off, but whatever, I'm happy with a lot of other aspects of my fitness that I've been improving ... tomorrow is another day.

C.
Every 10 minutes, for 30 minutes (3 sets), complete the following for time:
Row 1250/1000 Meters
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
10 Toes to Bar
5 Bar Muscle-Ups

-9:20
-10:20
-11:30 (11:10)

-Spilled over the last two rounds, despite scaling back the SHPUs from 15 reps to 10 each round. My lungs felt great and all the movements felt solid. Much happier with this conditioning piece than I was with the jerk.

PM Workout (1900)

I was a little taxed from this morning, but had a pretty solid session in the evening. Got in some skill stuff and then a gnarly conditioning workout.

A.
2 Sets:
Banded KB Overhead Squats (2 x 26# KB) x 10 Reps (1 second hold in bottom)
Strict Chest-to-Bar Pull-ups x 10 Reps
Rest as needed to get all reps unbroken

-Complete

B.
2 Sets:
Banded KB Bench Press (2 x 26# KB) x 10 Reps
Strict Pull-ups x 10 Reps
Rest as needed to get all reps unbroken

-Complete

C.
'Filthy Fifty'
For time:
50 Box Jumps (24")
50 Jumping Pull-ups
50 KBS (53#)
50 Walking Lunges
50 Knees-to-Elbows
50 Push-Press (45#)
50 Back Extensions
50 Wall-balls (20#)
50 Burpees
50 Double-unders

-22:23. Rough day. Those burpees took me way too long. They were really slow. Never been great at chippers. I was really gunning for under 20 minutes ... I felt taxed from this morning though. Happy with my effort. Solid PM session. I think this is technically a PR for the workout ... I did a modified version of this in 2011-ish in 23 minutes ... also remembering doing this back in 08/09 some time and throwing up about 5 minutes after the workout. Glad to get this in, was a mental battle. Would be interested to hit this fresh.

10/23/14

Much needed complete rest, upper body is smoked.

10/22/14

I felt a lot better today than yesterday. I felt decent on everything ... jerking was still a little rough, still having some overhead mobility issues ... but glad I could handle 255# ... getting some tissue work done next week. I'm hoping it helps a lot. Anyway, aside from not going up to 90% + on jerks, everything else felt freaking amazing. Great training session with great people. Felt really fit on the metcon, super solid day. Looking forward to resting tomorrow and rippin' it up on Friday!

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60% (185#)
*Sets 3-4 – 2 reps @ 70% (205#)
*Sets 5-6 – 2 reps @ 80% (235#)
*Sets 7-10 – 1 rep @ 85% (255#)

-Was supposed to go a little heavier (90-95%) for the last two sets ... wasn't there, just stuck to 85%, shoulders still feel pretty beat up.

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (315#)
*Set 2 – 6 reps @ 60% (365#)
*Set 3 – 4 reps @ 70% (405#)
*Sets 4-6 – 2 reps @ 80% (435#)
Easing up the loading this week so that you can come back and feel super strong next week.

-Went a little heavier than the actual %s ... was supposed to be off 500# ... but was sharing a bar with some other dudes and it just was easier to go a little heavier, everything felt easy and solid though.

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 65% (365#)
Reset the barbell every time on the floor…do not perform these touch and go.

-Complete, felt really strong.

D.
Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Shoulder to Overhead (135/95 lbs)
Rest 4 minutes
Makethe ring dips legit – elbow fully extended and hold for a count of “one-one thousand”.

-1180 / 40 / 31
-1150 / 34 / 25

-Super solid metcon, everything felt great. Ring dips are feeling REALLY good ... great stuff. Handling 135# like no problem, it was nice to be able to handle it so confidently.

E.
3 Super Sets (Did this workout with two bros, rest is two partner's sets, went by quick):
10 Skull Crushers (95# x 1 set) (75# x 2 sets)
15 Close-Grip Bench (95# x 1 set) (75# x 2 sets)

-This pump was insane ... 95# for 3 sets wasn't happening, maybe next week? Sick pump even with drop down to 75# ... some of those CGP on the last set were forced reps. Holy shit this hurt in my meaty tris. Great stuff.

10/21/14

Today was an okay session in retrospect, I tried to push it hard and was not having as much fun as I should have this morning ... I felt really tired this morning ... just wasn't feeling aggressive or loose. I went for the PR on the front squat ... wasn't there today. 370# felt solid though, this is the most I've done since injuring my hip, so that is a positive take-away from the day. My body is probably still sapped from all the back squatting on Saturday. Lifting was okay ... but the metcon was awesome. C2B  pull-ups and burpees are feeling awesome now that I'm down 10# as of 8/28.

A.
Front Squat
*Set 1 – 3 reps @ 80% (315#)
*Set 2 – 2 reps @ 85% (325#)
*Set 3 – 1 rep @ 90% (345#)
*Set 4 – 3 reps @ 85% (325#)
*Set 5 – 2 reps @ 90% (345#)
*Set 6 – 1 rep @ 95% (370#)
*Set 7 – 1 rep @ 102% (390#) (f)
Rest 2 minutes between sets
Do not work above prescribed percentages.

-Pretty bummed about missing 390# ... it felt heavy, but I should have gotten it. Can't PR every fucking day though, sometimes it is just not there no matter how bad you want it.

B.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 75% (245#)
*Sets 4-6 – 80% (265#)
*Sets 7-8 – 85% (275#)
*Sets 9-10 – 90% (295#)

-Complete, no misses, felt strong and quick on everything. Solid training. Cleans between 225# and 300# are pretty much all starting to feel the same, stoked to be comfortable with these loads every day, can remember when I used to get nervous every time I've clean over 275#.

C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (185/125 lbs)
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (30/20 lbs)

-3 Rd + 3 Hang Cleans
-3 Rd + 5 WB

-Felt really good on the metcon, everything on part C felt great ... 30# wall-balls on part D felt rough, but got through them. Really good conditioning. Looking forward to resting up the rest of the day (hopefully will be able to get in a nap) and hitting it hard tomorrow.

10/20/14

AM Workout (0500) 

Today was a good session ... good, but frustrating. Everything went well except the SHPUS. I improved my time, but it is still frustrating to not be as good as I want at these. They still fuck me hard. Other than that everything was great today. Snatching and Hang Snatching felt amazing. Really proud of myself for hitting 205# for all these reps easy. I felt fucking slayed after this session, great workout.


A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% (195-205#) of your 1-RM Snatch.

-Used 205# (90%) for all reps. I felt awesome, no misses. Hang Snatch has improved a ton over the last few months. Feeling strong.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98% (175# - 188#)

-Used 175# (93%) for all reps ... still missed reps, fucking shitty. Went 2-2-2-1-1-1 ... always trying to get the second rep on the last 3 sets, but it just wasn't there.

C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)
(Compare results to September 1, 2014.)

-12:20. This is a 'PR' for this workout. On 9/1/14 I did this at 14:50. So 2:30 off the workout is improvement, but still a totally shitty time. HSPUS were 7/5 ... 4/3/3/2 ... 3/3/2/2/2 ... OHS and T2B easily unbroken. Frustrating as fuck.

D.
Three sets of:
Weighted (45#) GHD Hip Extension x 10 reps @ 2013
Rest as needed
Single-Arm DB Row (125#) x 10 reps each @ 2111
Rest as needed
Weighted Plank (80#) x 60 seconds
Rest as needed

-Complete, great accessory stuff. Those tempo extensions feel great on my lower back. We've been doing 55# for weighted planks for a long time ... training partner called me out and suggested 80# ... it sucked but wasn't impossible, hurt so good!

PM Workout (1400) 

Every 2 minutes for 30 minutes (15 sets):
300m Row

-:59, :57, :57, :57, :56, :57, :57, :57, :58, :57, :58, :57, :59, :55, :53

I love these Monday afternoon rowing sessions. Goal was every interval sub :60 ... really happy about my consistency and effort. Opened up everything I had on the last two sets. Great stuff, big effort. Lungs feel great. Stoked for heavy cleans and front squats tomorrow!

10/19/14

Active Recovery;  between 5 - 5.5 mile run, 39:54 run time. I had route of 5 miles picked out, but they were filming some movie in downtown Chicago this morning, had to alter the route and back track a bit, didn't get exact distance. Super solid run, legs were a little tired from squatting yesterday, lungs feel awesome. Completely beautiful fall morning, 45 degrees with clear blue skies, zero wind. I love running, really lucky to be able to get this in today. Not looking forward to winter when I can't do stuff like this. Pumped to throw down on some heavy lifting this week!

10/18/14

Today was a super solid session. In contrast to yesterday, no shoulders today, much needed rest for them. All the movements felt great today, really big confidence booster after shitty session yesterday. Always happy to PR lifts after a two-a-day yesterday! Feeling fit! Body was not totally wrecked after this session ... felt like I could have done more, but called it and didn't add anything in ... pumped to rest up and attack next week.

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55% (245#)
*Set 2 – 5 reps @ 65% (275#)
*Set 3 – 3 reps @ 75% (325#)
*Set 4 – 2 reps @ 85% (370#)
*Set 5 – 2 reps @ 95% (410#)

-410# is a 2 RM PM. Great stuff ... didn't feel too impossible. Felt better than 405# for a double last week.

B.
Every Four minutes, for 12 minutes (3 sets):
Back Squat x 5 reps @ 85% (370#)

-370# for 5 is a 5RM PR ... was a previous 4 rep max ... was happy to be able to hit it every 4 minutes for 3 sets. Awesome stuff, big effort, felt great.

C.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
Cleans (225/155 lbs)
(power or full cleans are fine)

-5:06. Awesome workout. MU sets were:
-9 unbroken
-4/3
-5 unbroken.
All fast singles on power cleans ... felt super fit. Loving being lighter, haven't lost any strength and body weight stuff is feeling amazing. Looking forward to cutting a few more LBs in the months before the 2015 Open. Really close to being able to hit 9-7-5 MU workouts unbroken with confidence ... so hungry to be able to do that! Soon!

10/17/14

AM Workout (0500) 

Today was a shitty day of training. My shoulders felt like ass ... snatching felt shitty, jerking felt shitty ... I think I need some tissue work on my scapula ... right shoulder is having some serious trouble locking out under load.

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

-175# x 2
-195# x 2
-215# x 2
-225# x 1 (failed behind)
-235# x 3 attempts ... failed all of them in various fashions.

-Totally shit... so frustrating not progressing here.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70 (225#)
*Sets 3-4 – 80 (235#)
*Sets 5-6 – 90 (265#)
*Sets 7-8 – 95+% (275#) - failed both attempts

-Felt like shit. Fucking pissing me off. Could easily get under the bar, right shoulder / elbow just couldn't handle any load. So fucking stupid.

C.
Every four minutes, for 24 minutes (6 sets) of:
Row 500 Meters
15 Chest-to-Bar Pull-Ups
10 Push Press (155/105 lbs)

-2:11 ... unbroken
-2:30 ... unbroken
-3:40 ... 9/6 PU ... unbroken PP
-4:18 ... 8/7 PU ... 5/5 PP
-5:01 ... 5/5/5 PU ... 6/4 PP
-4:41 ... 8/7 PU ... 6/4 PP

-Fell off hard ... tried to push everything hard, C2B felt pretty good, better, but not great.

Overall a super crappy session ... shoulders need a break. Basically the worst session I've had since returning from Europe ... volume is accumulating on my shoulders hard.

PM Workout (1730) 

I felt awesome in the evening. My lungs feel really solid. The burpees I was doing felt better than ever in recent memory ... it is crazy ... haven't felt that fast since late 2011 / early 2012 when I was way lighter (and weaker). It was great to move so quickly and feel so aerobically strong. Super solid PM cardio sesh ... looking forward to more of these in the future.

EMOM 21 (7 sets):
Minute 1: 250m row
Minute 2: :40 airdyne @ 90% effort
Minute 3: 12 Bar Facing Burpees

-All reps complete ... airdyne was out of batteries so we weren't able to gets the cals on those bouts. But overall got a super solid effort out of this. Glad I got the work in, solid work with a good buddy.  Left this morning's workout feeling like shit, my shoulders are fried, but cardio is good to go, gained some confidence back. Looking forward to another day in the gym tomorrow.

10/16/14

Much needed complete rest ... body is smoked.

10/15/14

I felt like shit on the split jerk this morning ... was missing reps at 255# ... my max push press is 260? I just felt like shit, shoulders are completely sore and tight. Everything else felt really solid though. Hitting 455# for a double on dead-lift was extremely easy, felt like I could have pulled it 5+ times. This is my 4th day on... much needed rest tomorrow!

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60% (185#)
*Sets 3-4 – 2 reps @ 70% (205#)
*Sets 5-6 – 2 reps @ 80% (245#)
*Sets 7-8 – 1 rep @ 85% (255#) - failed a rep
*Sets 9-10 – 1 rep @ (85%) (255#) - failed a rep

-Sets 9 and 10 were supposed to be above 90% (275-285#) ... but that shit wasn't happening. I missed 255# a few times and wasn't going up. Worst fucking jerking I've done in a very long time. I was legitimately pissed off over this.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (250#)
*Set 2 – 6 reps @ 60% (315#)
*Set 3 – 4 reps @ 70% (365#)
*Set 4 – 2 reps @ 80% (405#)
*Set 5 – 2 reps @ 90% (455#)

-Got all the reps really easy. Dead-lifting is feeling very strong.

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Dead-lift 3 reps @ 75% (375#)
Reset the barbell every time on the floor…do not perform these touch and go.

-Easy, solid movement.

D.
For time:
Row 2000 Meters
Bodyweight Bench Press (195#) x 40 reps

-19:30. Came off the rower in a very easy 7:42 ... tried to hit a double every :30 ... when I finished I felt like I over paced the bench press. Probably should have pushed both the row and maybe tried to get a few bigger sets on the bench instead of 20 doubles. But solid work nonetheless.

E.
3 Sets:
Incline DB Bench (thumbs facing head) (2 x 50# DB) x 12
Ring Push-ups x 12
Fat-bar French Press (75#) x 12
Rest as needed

-Complete, solid pump.

F.
3 Sets:
8 Fat-bar Straight-arm Pull-overs (45#)
8 Reverse Hypers (110#)
Rest as needed

-Complete, reverse hypers felt solid. Shoulders felt super stiff for the pull-overs, solid stretch.

10/14/14

Toady was a super solid session. Really happy about the PR. My legs were still really sore when I started the workout, but really pushed it on the lifting. Metcon was the 'easiest' I've done in a long time. WBs and rope climbs are not an issue for me, all sets easily unbroken.

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-2 – 70% (225#)
*Sets 3-4 – 75% (245#)
*Sets 5-6 – 80% (265#)
*Sets 7-8 – 85% (275#)
*Set 9-10 - 85% + (295#, 305#)

-305# is a hang clean PR. Felt super solid. Probably more there. Will PR again soon.

B.
Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 80% (305#)
*Set 2 – 3 reps @ 85% (325#)
*Set 3 – 2 reps @ 90% (345#)
*Set 4 – 4 reps @ 80% (305#)
*Set 5 – 3 reps @ 85% (325#)
*Set 6 – 2 reps @ 90% (345#)
*Set 7 – 8 reps @ 75% (285#)
Rest 2 minutes between sets

-7th set was a 8 RM PR ... this all felt heavy today, but glad I got all the reps in.

C.
“Ups and Downs”
Against a 12-minute running clock, complete the following:

at 0:00 on the Running Clock

For time:
50 Wall Ball Shots (20/14 lbs to a 10’ Target)
5 Rope Climbs (15′)

at 4:00 on the Running Clock

For time:
40 Wall Ball Shots (20/14 lbs to a 10’ Target)
4 Rope Climbs (15′)

at 8:00 on the Running Clock

For time:
30 Wall Ball Shots (20/12 lbs to a 10’ Target)
3 Rope Climbs (15′)

-2:19, 2:02, 1:30. Felt really solid, easily unbroken wall-balls. Was nice to be able to use legs on the rope ... been doing nothing but legless for months.

10/13/14

AM Working (0500) 

I felt surprisingly good today. Really solid training session with good dudes. Overheard lunges are feeling better than ever. I went with a jerk grip on them and they felt significantly better than using a snatch grip. I'm really excited for tomorrow!

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% (185#-195#) of your 1-RM Snatch.

-Went with 85% (195#) for all reps.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92% (165#-175#)

-Used 88% (165#) for all sets, got 3-3-3-3-2-2 ... tough as fuck on the shoulders. This was basically the same reps/weight as last week ... not too proud of this. But shoulder press is extremely difficult and we have been putting in a ton of volume on our shoulders.

C.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

-Completed Round of 10 + 12 ring dips ... stuck to the tempo, was much harder than regular kipping ring dips. Really solid workout. Got all sets of lunges unbroken.

D.
Three sets of:
Glute-Ham Raises x 8 reps
Rest as needed
Single-Arm DB Row (125#) x 8 reps each arm
Rest as needed
Strict Toes to Bar x 8 reps
Rest as needed

-Complete. GHR are feeling much better, solid accessory work.

PM Workout (1330) 

Five Sets:
1500m Row (~80% of 500m pace: ~1:50)
Rest 4 minutes

-Result:
1. 5:32 (1:50.8 / 500m)
2. 5:33(1:51.2 / 500m)
3. 5:34 (1:51.3 / 500m)
4. 5:32 (1:50.7 500m)
5. 5:30 (150.0 / 500m)

-Felt great, glad I got this in. Happy with the consistency on the splits. Love me some rowing.

10/12/14

Today was tough ... didn't feel great ... training alone. Some days just suck. Got the work in the best I could though. Back squats were tough, was happy I got 405# for a double; haven't done over 390# since injury. Metcon sucked, just felt sluggish and tired, plus some asshole jacked my clock, so I didn't even get my time. Tomorrow is another day.

A.
Snatch Grip OHS (collar to collar) - Build to a heavy-ish triple in 3 minutes

-Built in under 10 minutes to 225#

Then straight into...

Every 3 minutes for 9 minutes (3 sets):
3 Snatch Grip OHS with 3 second pause in the hole @ 185#

-Complete. This was all moderate loading, wanting to put more volume in during OHS, especially in the hole. I can overhead squat a ton more this narrow grip than I can with a snatch grip. Need to get more comfortable in the bottom.

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55% (245#)
*Set 2 – 5 reps @ 65% (285#)
*Set 3 – 3 reps @ 75% (325#)
*Set 4 – 2 reps @ 85% (365#)
*Set 5 – 2 reps @ 93% (405#)

Every five minutes, for 15 minutes (3 sets):
Back Squat x 8 reps @ 78% (335#)

-Had to look it up but 405# x 2 is my 2 RM PR... got the reps pretty easy, could have probably done more. Looking forward to handling 405# for more sets.
-Took extra rest on the volume sets ... couldn't get 78% x 10 reps, just wasn't feeling it. Got the sets of 8 in though. Legs are ripped up from that.


C.
“Life is Beautiful” – in memory of Kassilina Luellajo Schroeder
Three rounds for time of:
9 Muscle-Ups
27 Wall Ball Shots (20/14 lbs)
20 Toes to Bar
14 Deadlifts (225/155 lbs)

-Unknown fucking time. Some asshole stole my clock during out Sunday open gym hours without saying a fucking word. Some fucking people. No idea what my time was. Tried to keep a consistent pace, felt gassed on the last round though. Not used to breaking up wall-balls, those squats fucked me up though. Doing this alone was not great. On a positive note, MU and T2B felt awesome... being lighter is paying off.

-MU: 9 ... 3/3/3 ... 2/2/2/3
-WB: 27 ... 9/9/9 ... 9/9/9
-T2B: 10/5/5 All sets
-DL: 7/7 All sets

10/11/14

Active Recovery. Easy 4 mile run / 30:50 total running time. 7500 foot elevation in Estes Park CO ... completely beautiful run. One of the most beautiful morning runs I've ever had in my life.

Was a really good friend's wedding last night, so drank about 10 beers and a few shots between 3 pm and 10 pm. I woke up at 0450 and felt surprisingly ready to roll. Drank a lot of water last night, I guess it helped. I felt fine by 0645 when I went running. Will hit Saturday's programming tomorrow on Sunday when back in Chicago.

10/10/14

Today was a super solid session. Pissed I didn't PR my snatch ... I'm get really comfortable with pulling loads over 225# ... but just have a problem sticking them in the bottom. It is really pissing me off. Trying to stay positive that I can hit 225# on any given day though ... so hungry for more weight though. Soon. I felt extremely fit on the conditioning, it was fun as fuck. I love feeling this great and attacking the workout.

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

-2 minutes @ 176#
-2 minutes @ 198#
-2 minutes @ 209#
-1 minute @ 220#
-1 minute @ 225#
-1 minute @ 236# (f)

-Hit 236# again and 242# twice. Failed all attempts... first 3 behind me, last one just couldn't lock out my right arm under the weight. Really frustrating morning. I figured missing behind me I just need to stick it out in the hole longer. I am more than strong enough to snatch 110/242 ... just need to finish better. Will get 242# and 250# this year ... soon. I'm really hungry for it.

B.
Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-4 – 75% (220#)
*Sets 5-6 – 80% (245#)
*Sets 7-8 – 85% (255#)
*Sets 9-10 – 90-95% (275# - 286#)

-Got under 275# well ... barely missed 286# in front of me. Felt much better jerking heavy this week than last week.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)

-All reps unbroken except a few misses on double-unders. Felt really fit. Lungs/bodyweight stuff felt awesome. Really motivating for this year's Open!

10/09/14

Complete rest. Been doing active aerobic recovery on these days the last few weeks; decided to sleep in . Got a little over 10 hours of sleep, it was great. Got some ART done on my back/hip/glutes ... felt so awesome. Body feels good, excited to train tomorrow!

10/08/14

Felt great on everything except HPSU today...  same old story I guess. Getting better, but not as much as I'd like to improve. Excited for necessary rest tomorrow...

A.
Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80% (205-240#)

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

-Jerk Balance @ 185#
-All Split Jerks @ 235# ... felt super solid on jerks today. Great stuff.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift - went off 500# ... loaded the bar with 15# over %s on each set, was using KG plates and it was easier that way.
*Set 1 – 8 reps @ 50% (265#)
*Set 2 – 6 reps @ 60% (315#)
*Set 3 – 4 reps @ 70% (365#)
*Set 4 – 2 reps @ 80% (415#)
*Set 5 – 2 reps @ 85% (435#)

-All reps easy, felt really strong.

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift 3 reps @ 70% (365#)

Reset the barbell every time on the floor…do not perform these touch and go.

-All reps easy, felt really strong.

D.
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**

**Like the Muscle-Up Biathlon from the 2014 Games, complete a 100 meter penalty lap for every time you break your handstand push-ups.

-15:21.
-21 (12/6/3) (200m extra running)
-15 (5/5/5) (200m extra running)
-9 (3/3/3) (200m extra running)

E.
Bench Press
5 Sets of 8 reps @ 70% (175#)
Rest 2-3 minutes

-Complete, no misses, wanted to go a little heavier, but wasn't really happening after part D.

F.
3 Sets:
Strict Weighted Stationary Dips (25#) x 10 reps
Rest as needed
Lying Tricep Extensions (2 x 35# DB) x 8 reps
Rest as needed

-Tricep pump, felt solid.

10/07/14

Today was an amazing training session, one of the best in a while. I felt really strong and fit. I love feeling like this, it is awesome. Loved every second of the workout today, wish I felt this great everyday. Was way more recovered than yesterday. Pumped for tomorrow!

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-2 – 70% (231#)
*Sets 3-4 – 75% (242#)
*Sets 5-6 – 80% (264#)
*Sets 7-8 – 85% (275#)
*Set 9-10 - (286#, 297#)

-297# is a 12# PR on my hang clean... after the clean is awesome. Great stuff, feeling strong. Went a little above the %s... but was feeling good. Really stoked to PR!

B.
Five sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

-225# x 4, 265# x 4, 275# x 3, 300# x 3, 315# x 3 ... this is a lot more than last week, felt really strong. Crushed these, squatting is feeling so much better its ridiculous.

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Double-Unders

Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs)
20 Pull-Ups

-3 Rds + 10 burpees
-3 Rds

-I felt amazing on the first workout, burpees are feeling great now than I'm a little lighter. Great effort, lungs feel good. Glad to bang out 60 butterfly pull-ups in 5 minutes.

E.
EMOM 10:
5 Strict Pull-ups (various grips)

-2 minutes overhand
-2 minutes underhand
-2 minutes narrow grip
-2 minutes narrow grip
-1 minute overhand
-1 minute underhand

F.
3 Sets:
10 Reverse Hypers (66#)
10 Sling Shot Air Squats
10 Fat Bar Curls (75#)
Rest as needed

-Felt solid, that pump tho.

10/6/14

AM Workout (0500) 

Today was a great day of training. I felt a little tired/sore when I woke up, especially in my shoulders/triceps. Once I got warm I felt great on everything... except the pressing. I missed a lot of reps. I really think the rest interval allotted for these is just too short... It is not realistic. Anyway, tried to get as many reps as I could. Overall a solid session, even with the shitty pressing. Pumped to train tomorrow... cleaning is fun and the metcons on Tuesday are always enjoyable!

A.
Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% (173-185#) of your 1-RM Snatch.

-Used 80% (185#) for all reps, felt easy. I'm becoming extremely comfortable with throwing around 185#.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90% (163-172#)

-Used 86% (165#)
-Went 3,3,2,2,3 - No way was 4 reps happening... shoulders just too fried, this time interval seems unrealistic.

C.
Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)

-5 rds+ 3 MU

D.
Three sets of:
Snatch Grip Push Press x 5 (215#)
Rest as needed
Weighted GHD Hip Extension x 10 reps (55#)
Rest as needed
Single-Arm DB Row x 10 reps each (100#)
Rest as needed
Plank x 60 seconds
Rest as needed

-Complete, felt solid, fun accessory training. Realized after looking over my numbers the 215# x 5 SN PP is a 5 RM PR... hit it 3 times during the accessory training.

PM Workout (1330) 

Been usually hitting these second workouts on Mondays later... like 7-8 PM, but had some extra time between classes today, wanted to get it out of the way to chill out later.

10 Sets:
Row 500m (1:45 pace)
Rest :60

-1:46, 1:43, 1:44, 1:44, 1:44, 1:44, 1:44, 1:44, 1:43, 1:35.
-First one was a little rough... but quickly settled into a consistent pace. Felt really good, lungs feel fit. Great stuff, had a lot in the tank, so pushed the pace on the last interval. Really glad I got this session in, pumped to hit it tomorrow AM!

10/5/14

Complete Rest. Much needed ... slept ~12 hours last night. So necessary, my body is pretty thrashed. Today is the first rest day I've taken in a while where I felt I needed it. Hopefully feel rested up tomorrow and ready to roll.

10/04/14

Today was a super solid session. Jerks felt a little shitty... but there was a ton of push-press yesterday. Squatting was also a huge mental battle... wasn't able to get 75% for 10 every 2 minutes... that is just too much volume in the time domain. Was going off my 1 RM from last spring (435#) ... instead did sets with 3 full minutes in between sets... still didn't get the last two reps of the third set... form deteriorated too much, just racked it. Despite the above fucking excuses I am still really happy with the training session. Got some super solid coaching, was able to squat and dead-lift heavy and felt extremely fit on the metcon. Training with no injuries makes me a happy man. This was a 3 hour straight training sesh... it is what it is... feelin' fit! Happy I'm dropping weight, feeling better than ever on bodyweight stuff / metcon and still able to lift heavy / hit PRs... what it's all about, hard work day in and day out. Much needed rest tomorrow and excited to get after this next week!

A.
Every 2 minutes for 24 minutes (12 sets):
Clean and Jerk
*Sets 1-2 – 60% (178#)
*Sets 3-4 – 70% (209#)
*Sets 5-6 – 75% (220#)
*Sets 7-8 – 80% (242#)
*Sets 9-10 – 85% (253#)
*Sets 11-12 – 90% (264#)

-Hit some singles after at 275# ... they were some shady reps and a few misses. Also worked some lower %s for technical stuff. Was working with an olympic lifting coach, it was great. Shoulders were pretty fucked from the push-press yesterday though.

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55% (245#)
*Set 2 – 5 reps @ 65% (275#)
*Set 3 – 3 reps @ 75% (325#)
*Set 4 – 2 reps @ 85% (375#)
*Set 5 – 2 reps @ 90% (395#)

Immediately followed by…

3 Sets:
Back Squat x 10 reps @ 75% (325#)
Rest Exactly 3:00

-Sets on the 2 minutes for heavy reps felt fucking great... but the 3 volume sets did not.
-10, 10, 8 (f) ... form was deteriorating ... this was insane. Glad I can at least squat again, was a dull summer with no squats!

C.
Three rounds for time of:
7 Deadlifts (345/225 lbs)
7 Muscle-Ups

Rest exactly 3 minutes, and then…

D.
Three rounds for time of:
20 Wall Ball Shots (30/20 lbs)
15 Toes to Bar

Rest exactly 3 minutes, and then…

E.
30 Dumbbell Burpee Box Step-Overs (2 x 53# KB, 20″ box)

-5:10
-13:20 (5:10)
-21:52 (5:32)

F.
Close Grip Bench Press - 5 x 5
Rest as needed

-Let the feel dictate load, just went through all sets at 185#. Glad I got some benching in... didn't feel strong though.

10/03/14

AM Workout (0500)

Today was an okay session... just really bitter about not hitting a snatch PR... I'm getting to the point where pulling is really easy, but I have trouble standing up weight because my right arm just gives out. It's pretty frustrating. I need to spend more time overheard squatting and getting strength in the hole.... also my back got really tight/painful after the snatching... extremely frustrating... On the bright side, the metcon was one of the most extremely mentally and physically challenging workouts I've ever done. It took every ounce of effort I had to get all the reps. Great stuff, really loved to push myself. Hopefully back feels better tomorrow... tomorrow is another day...

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

-Worked up to 220# easy in 7 reps... then missed 228# behind me, then missed 238# twice... I was feeling really fast and strong, my fucking right elbow just breaks under heavy weights in the hole though... Shitty day on snatch. At least I'm at the point where I can comfortably hit 220# even when feeling shitty.

B.
Every minute, on the minute, for 12 minutes:
Snatch Push-Press x 1 rep

-2 sets @ 198#
-2 sets @ 220#
-8 sets @ 231#

-Haven't hit these in a while, it didn't feel great, need to keep incorporating them.

C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)

-This was fucking insane, took my mind somewhere I don't usually go. Got all the reps unbroken... TOUGH.


PM Workout (1715) 

Loving these PM Friday sessions. My back was tight/painful throughout the day... felt a lot better after getting moving. Randomly decided to throw in the death by 10 meters... was really fun with some good dudes. Metcon correlated a little bit to last week, lungs felt great. Super solid session, better than this morning!

A.
Death by 10 Meters

-15 minutes, capped it off at 15; finished in 14:50... probably could have gotten 17+ plus reps, but we called it there. Really fun / different. Love the change of direction, doesn't happen enough in crossfit.

Rest exactly 10 minutes then...

B.
EMOM 21 (7 sets)
Minute 1: 250m Row
Minute 2: 12 Unbroken T2B
Minute 3: 15 Cal Airdyne

-All reps complete, felt solid, great training. Pumped for tomorrow!

10/02/14

Active Recovery.

6000m Row - restorative / super easy pace.

-25:53 (2:09 / 500m) - just let feel dictate the pace, didn't worry about splits or anything. Had really been enjoying my running on Thursdays the last few weeks, but weather in Chicago is quickly turning to shit. Pumped to train tomorrow!

10/1/14

Today was a really solid training session. I was feel fucking wrecked yesterday. Had some extra calories yesterday and I felt pretty decent this morning. I also spent about 30 minutes on my triceps/shoulders/scapula with a lacrosse ball last night. My pushing felt the best it has in a while today. Really worth the time/pain with that ball. Happy with my effort today, SHSPUS are getting better! Much needed rest day tomorrow, then excited to get after this weekend!

A.
Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75% (195-225#)

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

-Jerk Balances at 155# for all sets
-Split Jerks at 225# (75%) for all sets ... felt really solid.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (250#)
*Set 2 – 6 reps @ 60% (300#)
*Set 3 – 4 reps @ 70% (350#)
*Set 4 – 2 reps @ 80% (400#)

-All reps complete, no problem, pumped to be dead-lifting again!

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Dead-lift x 3 reps @ 65% (325#)

Reset the barbell every time on the floor…do
not perform these touch and go.

-Complete.

D.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach

-13:20. HSPU were 10/6/5. Then the remaining reps were all done in sets of 3. I was happy not to have to switch to singles. SHPUs are my worse movement... but they are getting better, especially since losing ~6#. Will continue to cut down in size.

E.
3 Sets:
DB Narrow Grip Flat Bench (thumbs facing head) x 15 Reps (2 x 50#)
Fat Bar Skull Crushers x 10 Reps (75#)
Rest as needed

Rest exactly 2:00 after last set and then...

1 Set of Max Reps 75# Fat Bar Close Grip Bench Press

-All reps complete, huge awesome pump!
-26 Reps