Today was a decent workout ... really hard metabolic conditioning. Wasn't very amped up to train with the stupid gymnastics warm-up thing and no heavy barbells ... but got the work in. The metcon was really fun in that it was extremely difficult and I was doing it alone, was great to just push myself against the clock. Glad I got all the reps in ... took everything I had.
A.
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – :30 L-sit
Minute 2 – :30 Handstand Hold / Freestanding practice near wall
Minute 3 – 8 Strict Ring Dips with a 2-Second Pause at Full Extension
-Complete ... wasn't fun.
B.
Five sets of:
10 Shoulder to Overhead (155 lbs)
Rest 2 minutes
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.
-:15, :15, :15, :14, :15 ... shoulders are sore, but felt solid ... light weight.
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells (2 x 2 pood in farmer's carry)
Minute 3 – 15 Burpees
-This was gnarly ... got all the reps. I felt really heavy on the burpees, but got through them. Unbroken KBS ... 5/5 lunges every set, dropping at a turnaround point each time for a few seconds.
Wednesday, December 31, 2014
Tuesday, December 30, 2014
12/30/14
Was on a tight schedule ... had to break up the day's work into two sessions.
AM Workout (1000)
3 Sets:
Row 1000m
30 Box Jump Overs (24")
20 Dead-lifts (225#)
20 Strict Pull-ups
Rest 4:00
-7:58
-8:48
-9:04
-Felt okay on everything ... strict pull-ups took about 2 minutes each time, felt heavy there. Everything else was smooth.
PM Workout (1600)
A.
3 Sets:
Weighted Supinated-Grip Pull-Ups (61#) x 5 rep
Strict Handstand Push-Ups x 10 reps
Rest 2 minutes
-Complete ... did not feel great, but didn't really warm up enough.
B.
Three sets of:
Tall Jerks (135#) x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
-135#, 185#, 205#, 225#, 245#, 255# ... felt really good jerking today.
C.
EMOM 20:
Odd: Bench Press x 5 reps
Even: Russian Kettlebell Swings (2 pood) x 15 reps
-Went for 10 minutes at 205# ... then had to drop down to 185# for the second half. Was a solid workout, even with the decrease in weight. Glad to sneak in some bench time.
AM Workout (1000)
3 Sets:
Row 1000m
30 Box Jump Overs (24")
20 Dead-lifts (225#)
20 Strict Pull-ups
Rest 4:00
-7:58
-8:48
-9:04
-Felt okay on everything ... strict pull-ups took about 2 minutes each time, felt heavy there. Everything else was smooth.
PM Workout (1600)
A.
3 Sets:
Weighted Supinated-Grip Pull-Ups (61#) x 5 rep
Strict Handstand Push-Ups x 10 reps
Rest 2 minutes
-Complete ... did not feel great, but didn't really warm up enough.
B.
Three sets of:
Tall Jerks (135#) x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
-135#, 185#, 205#, 225#, 245#, 255# ... felt really good jerking today.
C.
EMOM 20:
Odd: Bench Press x 5 reps
Even: Russian Kettlebell Swings (2 pood) x 15 reps
-Went for 10 minutes at 205# ... then had to drop down to 185# for the second half. Was a solid workout, even with the decrease in weight. Glad to sneak in some bench time.
Monday, December 29, 2014
12/29/14
Didn't feel great today in the gym ... always have a bit of mental anxiety after a night of heavy drinking. Didn't really eat much of anything yesterday and was severely dehydrated. I felt like complete shit at first, but as I got more and more warmed up I ended up feeling pretty solid. Looking forward to getting all this shit out of my system and getting back into the swing of training hard/eating well/sleeping more. Looking forward to training and feeling better tomorrow!
A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – 4-8 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – Rest
-Complete ... 8,8,6 muscle-ups, everything else complete. Felt absolutely awful, definitely started to feel that I'm still slightly hungover.
B.
Four sets of:
135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes
*Sets 1&3 – Snatch Technique
*Sets 2&4 – Power Clean & Press Technique
-:20, :21, :18, :20. Felt much better here.
C.
Complete as many rounds and reps as possible in 20 minutes of:
Row 500m
20 Unbroken Wall Ball Shots (20 lbs)
-7 Rounds, kept it just under 1:59 for the entire 20 minutes, felt great on this workout. Rowing and wall-balls are my two best movements, felt good to sweat.
D.
Three sets of:
Weighted GHD Hip Extension (45#) x 8 reps @ 2013
Rest as needed
Trap 3-Raises (10# DB) x 10 reps each arm @ 2111
Rest as needed
-Complete
A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – 4-8 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – Rest
-Complete ... 8,8,6 muscle-ups, everything else complete. Felt absolutely awful, definitely started to feel that I'm still slightly hungover.
B.
Four sets of:
135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes
*Sets 1&3 – Snatch Technique
*Sets 2&4 – Power Clean & Press Technique
-:20, :21, :18, :20. Felt much better here.
C.
Complete as many rounds and reps as possible in 20 minutes of:
Row 500m
20 Unbroken Wall Ball Shots (20 lbs)
-7 Rounds, kept it just under 1:59 for the entire 20 minutes, felt great on this workout. Rowing and wall-balls are my two best movements, felt good to sweat.
D.
Three sets of:
Weighted GHD Hip Extension (45#) x 8 reps @ 2013
Rest as needed
Trap 3-Raises (10# DB) x 10 reps each arm @ 2111
Rest as needed
-Complete
Saturday, December 27, 2014
12/27/14
Today was a very solid workout. Didn't really feel great on the clean and jerk, but felt solid for the metcon. Big effort, fun day in the gym with my friend. Cut out the accessory stuff, didn't have time.
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60% (185#) x 3, 75% (225#) x 3, 80% (245#) x 4
-Complete, felt a little sluggish, but easily got all reps ... light percentages.
B.
Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
6 Power Cleans (225/155 lbs)
12 Chest-to-Bar Pull-Ups
-2:58
-3:24
-3:49
-3:48
-3:49
-3:59
-Was happy with my effort here ... all cleans fast singles, 2 sets of C2B unbroken, then all others sets 7/5. Big effort, fun and challenging workout.
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60% (185#) x 3, 75% (225#) x 3, 80% (245#) x 4
-Complete, felt a little sluggish, but easily got all reps ... light percentages.
B.
Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
6 Power Cleans (225/155 lbs)
12 Chest-to-Bar Pull-Ups
-2:58
-3:24
-3:49
-3:48
-3:49
-3:59
-Was happy with my effort here ... all cleans fast singles, 2 sets of C2B unbroken, then all others sets 7/5. Big effort, fun and challenging workout.
Friday, December 26, 2014
12/26/14
Today was a lower volume session. I was okay with this, still a little fatigued from Tuesday and this is a de-load week. My hamstrings still have some DOMS going on, other than that body felt pretty solid.
A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 8 x L-Pull-ups
Minute 2 – 40 x Double-Unders
Minute 3 – 8 x Strict Handstand Push-Ups
-Complete.
B.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch x 2 reps
Loading per set (by %): 55% (135#) x 2, 65% (165#) x 2, 75% (185#) x 2, 85% (205#) x 4
-Complete, worked on technique here, felt strong. Nothing crazy.
C.
Five Sets of:
Snatch Grip Push-Press x 5 reps
Rest 3-4 minutes
-135#, 205#, 225#, 225#, 235#(f) - 4 reps
-225# was 5 RM PR ... 235# was a 4 RM PR ... failed lockout on that last rep.
A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 8 x L-Pull-ups
Minute 2 – 40 x Double-Unders
Minute 3 – 8 x Strict Handstand Push-Ups
-Complete.
B.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch x 2 reps
Loading per set (by %): 55% (135#) x 2, 65% (165#) x 2, 75% (185#) x 2, 85% (205#) x 4
-Complete, worked on technique here, felt strong. Nothing crazy.
C.
Five Sets of:
Snatch Grip Push-Press x 5 reps
Rest 3-4 minutes
-135#, 205#, 225#, 225#, 235#(f) - 4 reps
-225# was 5 RM PR ... 235# was a 4 RM PR ... failed lockout on that last rep.
Thursday, December 25, 2014
Tuesday, December 23, 2014
12/23/14
Today was an awesome day in the gym. There was the 12 days of christmas crap programmed ... but I instead took the opportunity to do a workout I wrote that I've wanted to get after for a while. Looked like this:
For time:
10,9,8,7...1
Bench Press (225#)
Back Squat (315#)
Dead-lift (405#)
Strict Weighted Pull-up (45#)
-63.30. This was a great session. Felt strong on everything. While doing this and finishing it I was more just proud of myself than anything. I remember in 2010-11 when these numbers were ABOVE my 1 RMs ... I literally would have told you then that I'd never be strong enough to do this workout. Crazy the progress you can make with consistency and intensity in training. Great day in the gym. I was literally scared / questioning myself if I could even do this (especially the bench press) prior to starting the clock. But I got the work done, was a big effort. I'll try this again in a few years!
-Bench Press: PRed my 5 rm bench on the opening set ... rest of it was triples, doubles and singles with no strategy, just based off feel.
-Back Squat: felt really confident here ... all sets easily unbroken.
-Deadlift: Was confident here, but paced... opened with a set of 5 on every set greater than 5 and broke those sets into sets of 2, everything 5 and below was unbroken.
-Pull-ups: Just as much of a shit-show as the bench, just got through them with triples, doubles and singles as necessary.
For time:
10,9,8,7...1
Bench Press (225#)
Back Squat (315#)
Dead-lift (405#)
Strict Weighted Pull-up (45#)
-63.30. This was a great session. Felt strong on everything. While doing this and finishing it I was more just proud of myself than anything. I remember in 2010-11 when these numbers were ABOVE my 1 RMs ... I literally would have told you then that I'd never be strong enough to do this workout. Crazy the progress you can make with consistency and intensity in training. Great day in the gym. I was literally scared / questioning myself if I could even do this (especially the bench press) prior to starting the clock. But I got the work done, was a big effort. I'll try this again in a few years!
-Bench Press: PRed my 5 rm bench on the opening set ... rest of it was triples, doubles and singles with no strategy, just based off feel.
-Back Squat: felt really confident here ... all sets easily unbroken.
-Deadlift: Was confident here, but paced... opened with a set of 5 on every set greater than 5 and broke those sets into sets of 2, everything 5 and below was unbroken.
-Pull-ups: Just as much of a shit-show as the bench, just got through them with triples, doubles and singles as necessary.
Monday, December 22, 2014
12/22/14
Today was the chillest training session I've had in a very long time. Considering I felt overtrained this last month and the craziness I did on Saturday, I was completely okay with this. I was happy to get in the gym and move around though. Looking forward to some tougher training tomorrow.
A.
Split Jerk - work up to a heavy single in 20 minutes
-Worked up to 297# ... felt really solid. This gym I was visiting had some awesome jerk blocks, was great to use.
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Power Snatch + Power Snatch from Below the Knee
(pause for one second at the mid-thigh, and one second below the knee before each lift)
Build over the course of the six sets, but the focus should be on perfect mechanics.
-Used 185# for all sets ... kept it nice and light.
C.
Every minute, on the minute, for 15 minutes:
Min 1 – 30 Double-Unders + 3 Bar Muscle-Ups
Min 2 – Push Ups x 15 reps
Min 3 – Toes to Bar x 10 reps
-Complete, no where near maximal effort, barely got my HR up. Easy day.
A.
Split Jerk - work up to a heavy single in 20 minutes
-Worked up to 297# ... felt really solid. This gym I was visiting had some awesome jerk blocks, was great to use.
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Power Snatch + Power Snatch from Below the Knee
(pause for one second at the mid-thigh, and one second below the knee before each lift)
Build over the course of the six sets, but the focus should be on perfect mechanics.
-Used 185# for all sets ... kept it nice and light.
C.
Every minute, on the minute, for 15 minutes:
Min 1 – 30 Double-Unders + 3 Bar Muscle-Ups
Min 2 – Push Ups x 15 reps
Min 3 – Toes to Bar x 10 reps
-Complete, no where near maximal effort, barely got my HR up. Easy day.
Sunday, December 21, 2014
Saturday, December 20, 2014
12/20/14
Today was a really solid session. Body felt great ... the best I have in a very long time. Felt 100% and it was awesome to just push myself. This workout was really long ... felt a noticeable wall after 30 minutes, was terribly painful to finish. Was also great to hit 315# for a 2 RM clean PR.
A.Six sets of:
Clean + Clean from Below the Knee(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed
Build over the course of the eight sets.
-135#, 225#, 275#, 275#, 295#, 315# (fail - failed clean below knee)
-Went on to clean 315# for a double, no pause below knee to go ahead and PR this 2 RM lift. Felt really strong on both pulls.
B.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Kettle-bell Thrusters (2 x 53#)
4 Burpee Box Jump Overs (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettle-bell Swings (72#)
8 Single-Arm KB Snatches (4 each arm) (53#)
9 Toes to Bar
10 Lunges with Kettle-bells (2 x 53#)
11 Ring Dips
12 Man-Makers (2 x 53# KB)
It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
-49:48. Goal was sub 45, but that just didn't happen. I was really happy with my effort though. Doing everything with KBs definitely took longer than using the DBs that were prescribed for most to these movements. I was really happy I was able to do all the bodyweight stuff unbroken (especially HSPU and C2B pull-ups). Felt great until 30 minutes, then it was just a struggle, but got through it. Also, when comparing to other's times, was supposed to be burpee box jumps, not jump overs, so lost a lot of time there too. Man-makers with KBs are probably the worst exercise ever. Fun day in the gym, stoked about the PR, looking forward to rest tomorrow and working out at my old gym back home over my Christmas vacation.
A.Six sets of:
Clean + Clean from Below the Knee(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed
Build over the course of the eight sets.
-135#, 225#, 275#, 275#, 295#, 315# (fail - failed clean below knee)
-Went on to clean 315# for a double, no pause below knee to go ahead and PR this 2 RM lift. Felt really strong on both pulls.
B.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Kettle-bell Thrusters (2 x 53#)
4 Burpee Box Jump Overs (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettle-bell Swings (72#)
8 Single-Arm KB Snatches (4 each arm) (53#)
9 Toes to Bar
10 Lunges with Kettle-bells (2 x 53#)
11 Ring Dips
12 Man-Makers (2 x 53# KB)
It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
-49:48. Goal was sub 45, but that just didn't happen. I was really happy with my effort though. Doing everything with KBs definitely took longer than using the DBs that were prescribed for most to these movements. I was really happy I was able to do all the bodyweight stuff unbroken (especially HSPU and C2B pull-ups). Felt great until 30 minutes, then it was just a struggle, but got through it. Also, when comparing to other's times, was supposed to be burpee box jumps, not jump overs, so lost a lot of time there too. Man-makers with KBs are probably the worst exercise ever. Fun day in the gym, stoked about the PR, looking forward to rest tomorrow and working out at my old gym back home over my Christmas vacation.
Friday, December 19, 2014
12/19/14
Today was a great session. Not too high intensity, but got a solid workout in. I felt really good, back to my 'normal' self. This semester has been crazy stressful and it felt good to not have any external stress in my life and just enjoy training. Great time with great people, looking forward to hittin' it tomorrow!
A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press (225#) x 3 reps
Even Minutes – Row 200m
-Complete, no spotter, no missed reps! Glad I was able to complete this with 225# across all sets. Last year when we were doing these I using 10-15# less for all the reps, nice to see some progress here.
B.
Every 2 minutes for 10 minutes (5 sets):
5 Weighted Supinated Strict Pull-ups (44#)
-Complete, felt really good.
C.
Death by Ring Push-ups
-Got 13 rounds + 8 reps into 14 before reaching failure. Haven't done these in a while, fun and different.
D.
Three sets of:
Fat Bar Barbell Curl (100#) x 10 reps
GHD Sit-Ups x 15 reps
Supine Ring Rows x 10 reps @ 2111
Fat Bar Barbell Skull Crushers (100#) x 10 reps
Rest as needed
-Complete, really fun. Happy to get some direct arm work in, felt strong.
A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press (225#) x 3 reps
Even Minutes – Row 200m
-Complete, no spotter, no missed reps! Glad I was able to complete this with 225# across all sets. Last year when we were doing these I using 10-15# less for all the reps, nice to see some progress here.
B.
Every 2 minutes for 10 minutes (5 sets):
5 Weighted Supinated Strict Pull-ups (44#)
-Complete, felt really good.
C.
Death by Ring Push-ups
-Got 13 rounds + 8 reps into 14 before reaching failure. Haven't done these in a while, fun and different.
D.
Three sets of:
Fat Bar Barbell Curl (100#) x 10 reps
GHD Sit-Ups x 15 reps
Supine Ring Rows x 10 reps @ 2111
Fat Bar Barbell Skull Crushers (100#) x 10 reps
Rest as needed
-Complete, really fun. Happy to get some direct arm work in, felt strong.
Thursday, December 18, 2014
12/18/14
Complete rest. Body is thrashed ... sore all over.
Got a really solid massage today, hoping body feels good tomorrow.
Got a really solid massage today, hoping body feels good tomorrow.
Wednesday, December 17, 2014
12/17/14
Today was a much better session than yesterday. I felt solid on basically everything. HSPU sucked after snatching heavy ... but that would probably be the case for anyone. Really happy with my effort on everything, great stuff. Tweaked my right hamstring on the last set of dead-lifts ... kind of dumb, but was just going really hard ... hopefully it's nothing serious. Looking forward to resting up tomorrow and hitting it hard this weekend!
Invictus Athlete Online Competition – Day Three
A.
Events 12-15
Perform the following events against a running clock:
Event 12
Complete as many rounds and reps as possible in 3 minutes of:
6 Ground to Overhead (95/65 lbs)
6 Burpees Over the Barbell
Immediately followed by…
Event 13
Before the clock reaches 9:00, establish a max effort:
Snatch + Overhead Squat
Immediately followed by…
Event 14
When the clock reaches 9:00, perform as many reps as possible in 3 minutes of:
Strict Handstand Push-Ups
When the clock hits 12:00, rest exactly three minutes, and then…
Event 15
When the clock hits 15:00…
Complete rounds of 21, 15 and 9 reps for time of:
315/215 lb Deadlift
Ring Dips
-5 rds + 5 burpees (71 reps) ... was gunning for 6 rounds ... just didn't happen. Extremely painful.
-235# ... my attempts were 185#, 205#, 225#, 235# ... all power snatch plus an OHS. PR power snatch, great stuff, really happy about this.
-20 reps ... 6/4/4/3/3 ... sucked
-20:15 (5:15 time for event) ... great stuff, huge effort here. Tried to keep moving as much as possible.
B.
Close Grip Bench - 12,10,8
Rest as needed
-Complete at 135#, 155#, 175#
C.
KB Tricep Extensions - 3 sets of 12 @ (2 x 35#)
Rest as needed
-Complete. Just wanted to get some pressing in today after this stuff, felt okay. Glad I snuck it in though.
Invictus Athlete Online Competition – Day Three
A.
Events 12-15
Perform the following events against a running clock:
Event 12
Complete as many rounds and reps as possible in 3 minutes of:
6 Ground to Overhead (95/65 lbs)
6 Burpees Over the Barbell
Immediately followed by…
Event 13
Before the clock reaches 9:00, establish a max effort:
Snatch + Overhead Squat
Immediately followed by…
Event 14
When the clock reaches 9:00, perform as many reps as possible in 3 minutes of:
Strict Handstand Push-Ups
When the clock hits 12:00, rest exactly three minutes, and then…
Event 15
When the clock hits 15:00…
Complete rounds of 21, 15 and 9 reps for time of:
315/215 lb Deadlift
Ring Dips
-5 rds + 5 burpees (71 reps) ... was gunning for 6 rounds ... just didn't happen. Extremely painful.
-235# ... my attempts were 185#, 205#, 225#, 235# ... all power snatch plus an OHS. PR power snatch, great stuff, really happy about this.
-20 reps ... 6/4/4/3/3 ... sucked
-20:15 (5:15 time for event) ... great stuff, huge effort here. Tried to keep moving as much as possible.
B.
Close Grip Bench - 12,10,8
Rest as needed
-Complete at 135#, 155#, 175#
C.
KB Tricep Extensions - 3 sets of 12 @ (2 x 35#)
Rest as needed
-Complete. Just wanted to get some pressing in today after this stuff, felt okay. Glad I snuck it in though.
Tuesday, December 16, 2014
12/16/14
Today was a pretty rough session, completely painful, not even really testing fitness as much as pure pain tolerance. I don't think this workout would be easy for anyone though. My pull-ups felt slow and I felt heavy on them, which is a pretty shitty feeling. There was no easy component to this workout, everything hurt. I have a feeling my scores for yesterday will be a lot better overall on the leaderboard than my times today ... but whatever ... onto day three tomorrow!
Invictus Athlete Online Competition – Day Two
Events 7-10 (and an 11th scoring point)
Perform the following events against a running clock consecutively without any rest between. Immediately upon completion of one event, move on to the next.
Event 7
For max reps:
3 Minutes of Shoulder to Overhead (205/135 lbs)
Immediately followed by…
Event 8
Three rounds for time of:
5 Squat Cleans (205/135 lbs)
50 Double-Unders
Immediately followed by…
Event 9
Four rounds for time of:
6 Ground-to-Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups
Immediately followed by…
Event 10
Five rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups
Event 11
Total time: 36:15.
-23 Reps
-9:33
-20:45
-36:15.
Invictus Athlete Online Competition – Day Two
Events 7-10 (and an 11th scoring point)
Perform the following events against a running clock consecutively without any rest between. Immediately upon completion of one event, move on to the next.
Event 7
For max reps:
3 Minutes of Shoulder to Overhead (205/135 lbs)
Immediately followed by…
Event 8
Three rounds for time of:
5 Squat Cleans (205/135 lbs)
50 Double-Unders
Immediately followed by…
Event 9
Four rounds for time of:
6 Ground-to-Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups
Immediately followed by…
Event 10
Five rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups
Event 11
Total time: 36:15.
-23 Reps
-9:33
-20:45
-36:15.
Monday, December 15, 2014
12/15/14
Today was an awesome training session. Body felt great after three days off. Felt strong and fit, great stuff. The time off this last week was definitely necessary.
B.
Invictus Athlete Online Competition – Events 1-6
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 Toes to Bar
1) 1501 - improved over 1457 from last year
2) 365# - improved over 335# from last year
3) 15 - improved over 14 from last year
4) 275# - improved over 255# from last year ... had 295# on there and should have got it easily ... just ran out of time ... lame
5) 47 reps ... decreased 1 rep from last year (FUCK)
6) 56 reps (3 rounds + 8 thrusters)
-Was really happy with my effort here ... improved almost everything and was about the same on the 5th part. Really solid day, body felt great.
A.
Over 20 minutes build to a 1 RM Power Clean
-Built up to 315# ... this was a 15# PR ... missed two attempts at 325#. Was extremely close on the first attempt, should have gotten it. Was happy with 315# though, felt really strong.
Invictus Athlete Online Competition – Events 1-6
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 Toes to Bar
1) 1501 - improved over 1457 from last year
2) 365# - improved over 335# from last year
3) 15 - improved over 14 from last year
4) 275# - improved over 255# from last year ... had 295# on there and should have got it easily ... just ran out of time ... lame
5) 47 reps ... decreased 1 rep from last year (FUCK)
6) 56 reps (3 rounds + 8 thrusters)
-Was really happy with my effort here ... improved almost everything and was about the same on the 5th part. Really solid day, body felt great.
12/14/14
Further complete rest. 3 days off doesn't happen much any more these days, but law school finals / body general needs it.
Saturday, December 13, 2014
Friday, December 12, 2014
12/11/14
Made up yesterday's workout ... got in the gym in the early evening after a final exam. Was exhausted and generally felt like complete shit. Worst workout in a while. Probably should just not have trained ... but forced myself.
For time:
50 Calories of Airdyne
40 Chest-to-Bar Pull-Ups
30 Power Cleans (135/95 lbs)
20 Shoulder to Overhead (135/95 lbs)
100 Double-Unders
20 Shoulder to Overhead
30 Power Cleans
40 Chest-to-Bar Pull-Ups
50 Calories of Airdyne
-24:20. Was on a pace for sub-20 until the last set of C2B Pull-ups ... just completely fell apart. Felt terrible and had a massive headache after this workout. Cut out the accessory stuff, needed to get to sleep ASAP.
For time:
50 Calories of Airdyne
40 Chest-to-Bar Pull-Ups
30 Power Cleans (135/95 lbs)
20 Shoulder to Overhead (135/95 lbs)
100 Double-Unders
20 Shoulder to Overhead
30 Power Cleans
40 Chest-to-Bar Pull-Ups
50 Calories of Airdyne
-24:20. Was on a pace for sub-20 until the last set of C2B Pull-ups ... just completely fell apart. Felt terrible and had a massive headache after this workout. Cut out the accessory stuff, needed to get to sleep ASAP.
Wednesday, December 10, 2014
12/10/14
Complete rest.
Shifting today's workout to tomorrow ... have final exams right now, training schedule is changed due the schedule of my exams.
But I got to sleep extra last night (about 10 hours) and my body feels pretty good. Looking forward to training tomorrow.
Shifting today's workout to tomorrow ... have final exams right now, training schedule is changed due the schedule of my exams.
But I got to sleep extra last night (about 10 hours) and my body feels pretty good. Looking forward to training tomorrow.
Tuesday, December 9, 2014
12/9/14
Today was an okay session. I should be happy about a lot of PRs ... but I still felt shitty. I was literally falling asleep on the bus as I was headed to the gym. Didn't want to train, but once I got warmed up I felt pretty solid. Little bitter I missed the 250# snatch and 200# strict press ... I want those numbers really bad, but I still PRed both of those lifts, even if I didn't hit those numbers. Will do them in time! Resting tomorrow and shifting tomorrow's workout to Thursday ... finals weeks schedule is messing up my regular routine.
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch
Loading per set:
*Sets 1-2 – 70% (165#)
*Sets 3-4 – 75% (185#)
-Muscle Snatch: 135#, 155#, 175#, 195#, 200# (PR), 205# (PR). Felt REALLY strong in here ... finally PRing this lift after missing the PR attempts every week. Great stuff. Got all the hang stuff really easily ... light percentages.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85% (205#)
*Set 2 – 85% (205#)
*Set 3 – 90% (215#)
*Set 4 – 95% (225#)
*Set 5 – 98% (235#)
*Set 6 – 98+% (245#) PR
-After this I hit two attempts at 250# ... missed them both, but it was almost there. Next time! Stoked to PR my snatch though, even with the misses at 250#.
C.
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 (complete off 192#)
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105% (195# - 205#)
-Hit 195# for a 3# PR ... failed 200# ... didn't attempt a second time, shoulders just done. Happy with 3# though ... will take any little bit on shoulder press.
D.
Every minute, on the minute, for 12 minutes:
Minute 1 – 5 x Muscle-Ups
Minute 2 – 30 seconds of Handstand Hold (against wall)
Minute 3 – 10 x Toes to Bar
-Complete, just went through this easily ... no where near max effort here. Great day of lifting, cut the volume back on this metcon part.
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch
Loading per set:
*Sets 1-2 – 70% (165#)
*Sets 3-4 – 75% (185#)
-Muscle Snatch: 135#, 155#, 175#, 195#, 200# (PR), 205# (PR). Felt REALLY strong in here ... finally PRing this lift after missing the PR attempts every week. Great stuff. Got all the hang stuff really easily ... light percentages.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85% (205#)
*Set 2 – 85% (205#)
*Set 3 – 90% (215#)
*Set 4 – 95% (225#)
*Set 5 – 98% (235#)
*Set 6 – 98+% (245#) PR
-After this I hit two attempts at 250# ... missed them both, but it was almost there. Next time! Stoked to PR my snatch though, even with the misses at 250#.
C.
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 (complete off 192#)
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105% (195# - 205#)
-Hit 195# for a 3# PR ... failed 200# ... didn't attempt a second time, shoulders just done. Happy with 3# though ... will take any little bit on shoulder press.
D.
Every minute, on the minute, for 12 minutes:
Minute 1 – 5 x Muscle-Ups
Minute 2 – 30 seconds of Handstand Hold (against wall)
Minute 3 – 10 x Toes to Bar
-Complete, just went through this easily ... no where near max effort here. Great day of lifting, cut the volume back on this metcon part.
Monday, December 8, 2014
12/8/14
Today was the best workout I've had in a long time. I felt great, the extra sleep is really helping. The rowing today was intense ... I went really really hard ... near that next level of effort that is only attained rarely ... was fun to push it that hard. Was nauseous and had a headache after the rowing ... was tough, but solid. Lungs feel great and back squatting felt really solid. Great training session, body is feeling better. Really fun day in the gym with my girlfriend.
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (275#)
*Set 2 – 4 reps @ 75% (335#)
*Set 3 – 2 reps @ 85% (375#)
*Set 4 – 2 reps @ 90% (395#)
*Set 5 – 1 rep @ 95% (425#)
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
-Went with 450# and then with 460#. This was a 20# PR ... back squatting is feeling really solid, glad to make such a big jump.
B.
Three sets of:
Tall Jerks x 3 reps @ 135#
Immediately followed by…
Six sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)
Rest as needed
-2 sets @ 185#, 2 sets @ 205#, 2 sets @ 225# ... kept these light / technical ... worked position / speed.
C.
Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters
(Note times for every set. The expectation is that you will be giving 100% for every set. It’s ok if you have some drop off later in the workout, but I want to see what our athletes’ recovery looks like after 95+% efforts.)
-Result:
1. 41.4
2. 41.2 (fastest)
3. 41.6
4. 41.6
5. 41.8
6. 42.4
7. 42.5 (slowest)
8.42.0
-This felt awesome ... I love rowing and my lungs feel really good. Went super HAM ... such a simple workout, but very effective.
D.
Three sets of:
Glute-Ham Raises x 6 reps @ 3011
Rest as needed
Single-Arm KB Row (72#) x 10 reps each @ 2111
Rest as needed
-Complete, only had 2 pood KB ... would have liked to have gone heavier on the rows, but got it in anyway.
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (275#)
*Set 2 – 4 reps @ 75% (335#)
*Set 3 – 2 reps @ 85% (375#)
*Set 4 – 2 reps @ 90% (395#)
*Set 5 – 1 rep @ 95% (425#)
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
-Went with 450# and then with 460#. This was a 20# PR ... back squatting is feeling really solid, glad to make such a big jump.
B.
Three sets of:
Tall Jerks x 3 reps @ 135#
Immediately followed by…
Six sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)
Rest as needed
-2 sets @ 185#, 2 sets @ 205#, 2 sets @ 225# ... kept these light / technical ... worked position / speed.
C.
Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters
(Note times for every set. The expectation is that you will be giving 100% for every set. It’s ok if you have some drop off later in the workout, but I want to see what our athletes’ recovery looks like after 95+% efforts.)
-Result:
1. 41.4
2. 41.2 (fastest)
3. 41.6
4. 41.6
5. 41.8
6. 42.4
7. 42.5 (slowest)
8.42.0
-This felt awesome ... I love rowing and my lungs feel really good. Went super HAM ... such a simple workout, but very effective.
D.
Three sets of:
Glute-Ham Raises x 6 reps @ 3011
Rest as needed
Single-Arm KB Row (72#) x 10 reps each @ 2111
Rest as needed
-Complete, only had 2 pood KB ... would have liked to have gone heavier on the rows, but got it in anyway.
Sunday, December 7, 2014
Saturday, December 6, 2014
12/6/14
Was tired today... but once I got warmed up and moving I felt pretty good. Law school finals suck ass... even in the third year of school, they still blow and are stressful. Not so great for training... feel really mentally drained. Also that I trained alone today contributed to overall being mentally drained. I was able to lift well, felt solid on the heavy stuff ... hard to push the metcon when alone / generally exhausted. Glad I get to rest tomorrow. I have been having solid sessions and been PRing ... but just don't feel totally great. Probably will feel a lot more focused and confident once finals are over. Anyway, glad I got this work in, was overall a really great day even if I didn't feel 100%, got all the work in regardless... what it's all about. Also, I added in a random max bench today ... been feeling strong on pressing stuff, so wanted to test this out.
A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 95% (420#)
-Complete. I felt really strong here, great stuff. Best back squatting has felt in a while!
B.
Every 2 minutes for 20 minutes (10 sets):
Bench Press - went off old 1 RM of 250# ... haven't tested a max bench in over a year?
*Set 1 - 5 x 65% (165#)
*Set 2 - 3 x 75% (185#)
*Set 3 - 1 x 85% (215#)
*Set 4 - 5 x 75% (185#)
*Set 5 - 3 x 85% (215#)
*Set 6 - 1 x 95% (235#)
*Set 7 - 1 x 100%+ (255#) PR
*Set 8 - 1 x 100%+ (260#) PR
*Set 9 - 10 x 75% (185#)
*Set 10 - 10 x 75% (185#)
-Was happy to test this / PR ... my bench press is still embarrassingly bad, but progress is progress I guess?
C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Snatches (175/115 lbs)
30 Double-Unders
Rest 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (175/115 lbs)
12 Burpees Over the Barbell
Rest 4 minutes, and then…
E.
Complete as many rounds and reps as possible in 6 minutes of:
12 Chest-to-Bar Pull-Ups
12 Ring Dips
12 Box Jump-Overs (30″/24″)
-6 Rounds
-3 Rounds + 6 Reps
-2 Rounds + 24 Reps
-First part was brutal ... felt sluggish and drained.
-This part was a little more fun, just tried to go as HAM as possible... right in my wheelhouse
-Was completely drained on this last part ... C2B pull-ups unbroken, nothing left for the ring dips after benching though. Just felt slow and probably moved through this at about 80% ... glad I at least did this last part, literally didn't want to... training alone sucks! Was really happy I got it in though.
A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 95% (420#)
-Complete. I felt really strong here, great stuff. Best back squatting has felt in a while!
B.
Every 2 minutes for 20 minutes (10 sets):
Bench Press - went off old 1 RM of 250# ... haven't tested a max bench in over a year?
*Set 1 - 5 x 65% (165#)
*Set 2 - 3 x 75% (185#)
*Set 3 - 1 x 85% (215#)
*Set 4 - 5 x 75% (185#)
*Set 5 - 3 x 85% (215#)
*Set 6 - 1 x 95% (235#)
*Set 7 - 1 x 100%+ (255#) PR
*Set 8 - 1 x 100%+ (260#) PR
*Set 9 - 10 x 75% (185#)
*Set 10 - 10 x 75% (185#)
-Was happy to test this / PR ... my bench press is still embarrassingly bad, but progress is progress I guess?
C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Snatches (175/115 lbs)
30 Double-Unders
Rest 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (175/115 lbs)
12 Burpees Over the Barbell
Rest 4 minutes, and then…
E.
Complete as many rounds and reps as possible in 6 minutes of:
12 Chest-to-Bar Pull-Ups
12 Ring Dips
12 Box Jump-Overs (30″/24″)
-6 Rounds
-3 Rounds + 6 Reps
-2 Rounds + 24 Reps
-First part was brutal ... felt sluggish and drained.
-This part was a little more fun, just tried to go as HAM as possible... right in my wheelhouse
-Was completely drained on this last part ... C2B pull-ups unbroken, nothing left for the ring dips after benching though. Just felt slow and probably moved through this at about 80% ... glad I at least did this last part, literally didn't want to... training alone sucks! Was really happy I got it in though.
Friday, December 5, 2014
12/5/14
Today was a very solid training session. Definitely the best one I've had this week. Felt really strong overhead, which is a nice change ... was feeling real weak overhead the last few months, glad that it is coming back and I'm hitting some solid PRs. Really good day, slept in, was able to clock in 11.5 hours of much needed sleep last night and felt like a new man! Really fun day in the gym training with my girlfriend.
A.
Every two minutes, for 16 minutes (8 sets):
Clean and Jerk x 1
Build over the course of the 8 sets to today’s heavy.
-185#, 235#, 255#, 275#, 285#, 295#, 305# (PR), 315# (fail jerk).
-After the 16 minutes was up went on to clean 330# for a PR ... failed an attempt at 340#.
B.
Every two minutes, for 14 minutes (7 sets):
Push Press x 1 rep
Build over the course of the 8 sets to today’s 1-RM.
-225#, 225#, 245#, 245#, 255#, 265# (PR), 275# (PR). This was a big PR ... was supposed to be an 8th set, just didn't go for it though. 275# was a huge struggle and a 15# PR... was proud of that lift, definitely enough for the day!
C.
For time:
Row 500m
21 Strict Handstand Push-Ups**
Row 500m
15 Strict Handstand Push-Ups**
Row 500m
9 Strict Handstand Push-Ups
**Like the Muscle-Up Biathlon from the 2014 Games, complete a 150 meter penalty lap for every time you break your handstand push-ups.
-15:20
-12/5/4
-5/5/5
-7/2
-Compare results to October 8, 2014. About the same time, but is hard to compare because it was with running. Overall happy with my effort today, especially about the last set ... didn't have to break it up 3 times and almost got it in one set. Still stuck at this, but whatever.
D.
Every 2 minutes for 10 minutes (5 sets):
5 Strict Weighted Supinated Grip Pull-ups
-35#, 35#, 35#, 44#, 53#. Felt really strong here. Should have gone heavier from the beginning!
-Overall a great training session! Was a really fun day in the gym with my girlfriend. Looking forward to training tomorrow!
A.
Every two minutes, for 16 minutes (8 sets):
Clean and Jerk x 1
Build over the course of the 8 sets to today’s heavy.
-185#, 235#, 255#, 275#, 285#, 295#, 305# (PR), 315# (fail jerk).
-After the 16 minutes was up went on to clean 330# for a PR ... failed an attempt at 340#.
B.
Every two minutes, for 14 minutes (7 sets):
Push Press x 1 rep
Build over the course of the 8 sets to today’s 1-RM.
-225#, 225#, 245#, 245#, 255#, 265# (PR), 275# (PR). This was a big PR ... was supposed to be an 8th set, just didn't go for it though. 275# was a huge struggle and a 15# PR... was proud of that lift, definitely enough for the day!
C.
For time:
Row 500m
21 Strict Handstand Push-Ups**
Row 500m
15 Strict Handstand Push-Ups**
Row 500m
9 Strict Handstand Push-Ups
**Like the Muscle-Up Biathlon from the 2014 Games, complete a 150 meter penalty lap for every time you break your handstand push-ups.
-15:20
-12/5/4
-5/5/5
-7/2
-Compare results to October 8, 2014. About the same time, but is hard to compare because it was with running. Overall happy with my effort today, especially about the last set ... didn't have to break it up 3 times and almost got it in one set. Still stuck at this, but whatever.
D.
Every 2 minutes for 10 minutes (5 sets):
5 Strict Weighted Supinated Grip Pull-ups
-35#, 35#, 35#, 44#, 53#. Felt really strong here. Should have gone heavier from the beginning!
-Overall a great training session! Was a really fun day in the gym with my girlfriend. Looking forward to training tomorrow!
Thursday, December 4, 2014
12/4/14
Complete rest. Don't feel sore, but feel very tired ... took a nap today. Hope to feel rested up tomorrow.
Wednesday, December 3, 2014
12/3/14
Today was a decent session, was a little tired, but got the work in. Cleaning felt solid ... metcon was really tough! Much needed rest tomorrow, definitely need a day off, body is feeling beat up.
A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% (295#) of your 1-RM Clean
-This felt really solid, 295# is feeling much lighter than I remember it feeling in the past. Was really confident in here. Each rep I knew I was definitely going to make the lifts, great stuff.
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1 (2 x 70# DB)
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111 (100# DB)
Rest 90 seconds
-Complete, deceivingly exhausting.
C.
Every three minutes, for 24 minutes (8 sets) of:
Row 250/200 Meters
30 Double-Unders
15 Wall Ball Shots (30/20 lbs)
5 Dumbbell Burpee Box Step-Overs (55/35 lbs / 24"/20")
-Missed the 5th set (4th set spilled over into the 5th set's interval, therefore took off the 5th set and resumed at the 6th set). All other sets were between 2:40 and 2:58 ... this was tough. Glad I got all the wall-balls unbroken, that was a bit of a battle. Those box step overs continue to kick my ass. Solid training though ... was completely exhausted after this metcon.
A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% (295#) of your 1-RM Clean
-This felt really solid, 295# is feeling much lighter than I remember it feeling in the past. Was really confident in here. Each rep I knew I was definitely going to make the lifts, great stuff.
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1 (2 x 70# DB)
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111 (100# DB)
Rest 90 seconds
-Complete, deceivingly exhausting.
C.
Every three minutes, for 24 minutes (8 sets) of:
Row 250/200 Meters
30 Double-Unders
15 Wall Ball Shots (30/20 lbs)
5 Dumbbell Burpee Box Step-Overs (55/35 lbs / 24"/20")
-Missed the 5th set (4th set spilled over into the 5th set's interval, therefore took off the 5th set and resumed at the 6th set). All other sets were between 2:40 and 2:58 ... this was tough. Glad I got all the wall-balls unbroken, that was a bit of a battle. Those box step overs continue to kick my ass. Solid training though ... was completely exhausted after this metcon.
Tuesday, December 2, 2014
12/2/14
Today was an okay session ... pressing PR ... but pissed I couldn't PR my muscle snatch and how crappy the HSPU felt ... just nothing left in shoulders after the strict pressing. Hopefully some heavy dead-lifts / cleans tomorrow!
A.
Three sets, not for time, of:
Sotts Press x 5 reps @ 2113
(note the tempo and stick to it, positioning is more important than load here)
Pistol with PVC Overhead Hold x 8 reps (alternating)
L-Sit from Pull-up Bar x 30 seconds
-Sotts Press: 95#, 95#, 115#. Felt pretty solid. Never done pistols with PVC before ... not great at those, but can at least do them.
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-4 – 75% (185#)
*Set 5 - 80% (195#)
*Set 6 - 85% (205#)
and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85% (205#)
*Set 2 – 90% (215#)
*Set 3 – 95% (225#)
-Muscle snatch: 155#, 165#, 175#, 185#, 195# (fail behind), 200# (fail, couldn't lockout overhead)
-Percentages complete ... didn't feel amazing, but got the reps in ... hand is healed up, so snatching is feeling MUCH better ... but still not great.
C.
Five sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
-135#, 155#, 160#, 166.5#, 170# (PR). This felt really good today.
D.
For max reps:
90 seconds of Strict Stationary Dips
90 seconds of Strict Pull-Ups
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Stationary Dips
60 seconds of Strict Pull-Ups
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Stationary Dips
30 seconds of Strict Pull-Ups
30 seconds of Strict Handstand Push-Ups
-Dips: 32/20/15
-Pull-ups: 15/12/7
-HSPU: 6/7/2 ... fucking horrible, nothing there.
E.
3 Super-sets:
Flat DB Bench (palms facing head) x 10 reps (2 x 70# DB)
KB Tricep Extensions x 10 reps (2 x 35# KB)
Rest 2 minutes
-Complete, wanted to finish off the triceps.
A.
Three sets, not for time, of:
Sotts Press x 5 reps @ 2113
(note the tempo and stick to it, positioning is more important than load here)
Pistol with PVC Overhead Hold x 8 reps (alternating)
L-Sit from Pull-up Bar x 30 seconds
-Sotts Press: 95#, 95#, 115#. Felt pretty solid. Never done pistols with PVC before ... not great at those, but can at least do them.
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-4 – 75% (185#)
*Set 5 - 80% (195#)
*Set 6 - 85% (205#)
and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85% (205#)
*Set 2 – 90% (215#)
*Set 3 – 95% (225#)
-Muscle snatch: 155#, 165#, 175#, 185#, 195# (fail behind), 200# (fail, couldn't lockout overhead)
-Percentages complete ... didn't feel amazing, but got the reps in ... hand is healed up, so snatching is feeling MUCH better ... but still not great.
C.
Five sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
-135#, 155#, 160#, 166.5#, 170# (PR). This felt really good today.
D.
For max reps:
90 seconds of Strict Stationary Dips
90 seconds of Strict Pull-Ups
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Stationary Dips
60 seconds of Strict Pull-Ups
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Stationary Dips
30 seconds of Strict Pull-Ups
30 seconds of Strict Handstand Push-Ups
-Dips: 32/20/15
-Pull-ups: 15/12/7
-HSPU: 6/7/2 ... fucking horrible, nothing there.
E.
3 Super-sets:
Flat DB Bench (palms facing head) x 10 reps (2 x 70# DB)
KB Tricep Extensions x 10 reps (2 x 35# KB)
Rest 2 minutes
-Complete, wanted to finish off the triceps.
Monday, December 1, 2014
12/1/14
Today was a solid session. Feel a little heavy after last week home / eating a ton. Hitting a lot of strength PRs though, that's always a great thing. Definitely need to focus in on the Open and keeping my bodyweight under 200# though ... glad to pretty much be back from being all sick and shit, that was awful. I was feeling extremely fit up to that point... want to get back to where I was with my confidence in my fitness.
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (285#)
*Set 2 – 4 reps @ 75% (325#)
*Set 3 – 2 reps @ 85% (375#)
*Set 4 – 2 reps @ 90% (395#)
*Set 5 – 1 rep @ 95% (415#)
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90% (395#)
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
-Scored 6 reps at 395# for a 6 RM PR.
B.
Three sets of:
Tall Jerks (135#) x 3 reps
Immediately followed by…
Five sets of:
3 Jerk Dips + Jerk
(Perform three controlled dips as if you were going to jerk, then on the fourth dip, Jerk the bar overhead.)
Rest as needed
-185#, 205#, 225#, 235#, 245#. Kept it light / technical / tried to focus on speed and position.
C.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters
Muscle-Ups
-12:10. Thrusters felt really easy, was slow / heavy on the rings though. I definitely put on a few pounds while back home lifting heavy and eating a ton. Muscle ups were: 5/4/3/3 ... 4/3/3/2 ... 2/2/2/2/1 ... felt really shitty on that last set. Actually missed a lockout on a rep there and had to do an extra one. It's okay though ... tomorrow is another day.
D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 8 reps @ 2111
Rest as needed
Barbell Curl (95#) x 8 reps @ 5 second descent, explosion up
Rest as needed
KB Curls (2 x 35#) x 10 reps
Rest as needed
-Complete, huge pump.
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (285#)
*Set 2 – 4 reps @ 75% (325#)
*Set 3 – 2 reps @ 85% (375#)
*Set 4 – 2 reps @ 90% (395#)
*Set 5 – 1 rep @ 95% (415#)
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90% (395#)
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
-Scored 6 reps at 395# for a 6 RM PR.
B.
Three sets of:
Tall Jerks (135#) x 3 reps
Immediately followed by…
Five sets of:
3 Jerk Dips + Jerk
(Perform three controlled dips as if you were going to jerk, then on the fourth dip, Jerk the bar overhead.)
Rest as needed
-185#, 205#, 225#, 235#, 245#. Kept it light / technical / tried to focus on speed and position.
C.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters
Muscle-Ups
-12:10. Thrusters felt really easy, was slow / heavy on the rings though. I definitely put on a few pounds while back home lifting heavy and eating a ton. Muscle ups were: 5/4/3/3 ... 4/3/3/2 ... 2/2/2/2/1 ... felt really shitty on that last set. Actually missed a lockout on a rep there and had to do an extra one. It's okay though ... tomorrow is another day.
D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 8 reps @ 2111
Rest as needed
Barbell Curl (95#) x 8 reps @ 5 second descent, explosion up
Rest as needed
KB Curls (2 x 35#) x 10 reps
Rest as needed
-Complete, huge pump.
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