Had a much better day in the gym this morning... this was the most fit I've felt since Christmas and the involved traveling / abnormal sleep/food. Anyway, hit the class workout and then added in some extra stuff, overall a great day in the gym.
A.
Iron-Scrap Protocol
-Complete
B.
EMOM 10:
Power Snatch x 1 rep
-185# x 5 sets, 215# x 5 sets ... all of these reps felt very easy, everything felt great.
C.
For time:
21-15-9
Over-the-Bar Burpees
Front Squats (135#)
-4:52 unbroken, bit of a burner on the legs.
Rest 10 minutes then...
For time:
30-21-15
Bike Calories
15-12-9
Dead-lifts (275#)
-7:21 unbroken ... dead-lifts were easy, the bike calories were extremely difficult for me after the front squats in part A... felt like I had nothing left.
D.
3 Sets of:
KB Alternating Front Rack / Overhead Hold (2 x 53#) x 40 meters (20 meters each arm)
Rest :60
then 1 set of: Double KB Overhead Carry (2 x 53#) x 20 meters
E.
3 Sets of:
Sandbag Hold (150#) x :60
Rest 2:00
-Complete
F.
3 Sets of:
Supinated Grip Weighted Strict Pull-ups x 8 reps (35#)
Rest 30 seconds
DB Skull Crushers x 12 reps (2 x 30#)
Rest 30 seconds
Cheat Barbell Curl, 3 second eccentric x 8 reps (95#)
Rest 2 minutes
-Complete ... got a huge pump from this, very fun finisher, haven't hit something like this in a while.
G.
EMOM 8 (4 sets):
Odd Minutes: 15 V-ups
Even Minutes: :45 Plank
-Complete ... burned my abs, was surprised by how difficult this was.
Friday, December 29, 2017
Thursday, December 28, 2017
12/28/17
Had a pretty shitty workout this morning ... got into the gym to put something together, but not being on a training schedule / consistent schedule / having training partners is really wearing on me. Tried to make the most of it, but I am in a very negative place when it comes to working out right now.
A.
Every 2 for 10 (5 sets) of:
Split Jerk x 2 reps @ 75% (225#)
straight into...
Every 2 for 10 (5 sets) of:
Split Jerk x 1 rep
Build up to a heavy for the day
-All Doubles completed
-Singles = 255#, 275#, 285#, 290# (fail), 290# (did not attempt) ... up to 285# felt really good, but caught it a bit out front and did not lower it back down to the rack, instead dropping it to the floor... having to strip the bar to 225#, clean it up and then rack it took a long time and energy ... went back to get 290# and missed it, felt so shitty just called it there and didn't go through the long process of deconstructing and re-racking the barbell... needless to say I miss having jerk blocks... a lot.
B.
2 Person Team, 1 person working at a time, for time:
100 Push-Jerks (185/125#)
90 GHD Sit-ups
80 Ring Dips
70 KBS (72/53#)
60 Wall-Balls (30/20#)
50 Burpees
40 Bar Muscle-ups
-29:29 ... bit of a shit-show, reps were all over the place, but we got through it.
A.
Every 2 for 10 (5 sets) of:
Split Jerk x 2 reps @ 75% (225#)
straight into...
Every 2 for 10 (5 sets) of:
Split Jerk x 1 rep
Build up to a heavy for the day
-All Doubles completed
-Singles = 255#, 275#, 285#, 290# (fail), 290# (did not attempt) ... up to 285# felt really good, but caught it a bit out front and did not lower it back down to the rack, instead dropping it to the floor... having to strip the bar to 225#, clean it up and then rack it took a long time and energy ... went back to get 290# and missed it, felt so shitty just called it there and didn't go through the long process of deconstructing and re-racking the barbell... needless to say I miss having jerk blocks... a lot.
B.
2 Person Team, 1 person working at a time, for time:
100 Push-Jerks (185/125#)
90 GHD Sit-ups
80 Ring Dips
70 KBS (72/53#)
60 Wall-Balls (30/20#)
50 Burpees
40 Bar Muscle-ups
-29:29 ... bit of a shit-show, reps were all over the place, but we got through it.
Wednesday, December 27, 2017
12/27/17
Have had a tough time traveling / celebrating the holidays ... haven't had a good session in the gym in what seems like forever ... had a weird schedule with the recent travel... but snuck in a quick workout in the gym on base ... it was packed with people and it was difficult to get much done, but I put together a simple workout on the spot and tried to get as much out of it as I could.
A.
Five Sets of:
Front Squat x 5 reps
Rest as needed
-225#, 245#, 265#, 275#, 280# ... didn't push the loading too much, hate lifting in a weird bodybuilding gym.
B.
Every 8 for 24 (3 sets) of:
Row 750m
50 Wall-Balls (20/14#)
-4:45, 4:56, 5:09 ... all sets unbroken, which was the goal going into this, but the row slowed down quite a bit each set. Overall happy with being able to get these sets unbroken. Looking forward to getting back to the CF gym and putting in some real work this week.
A.
Five Sets of:
Front Squat x 5 reps
Rest as needed
-225#, 245#, 265#, 275#, 280# ... didn't push the loading too much, hate lifting in a weird bodybuilding gym.
B.
Every 8 for 24 (3 sets) of:
Row 750m
50 Wall-Balls (20/14#)
-4:45, 4:56, 5:09 ... all sets unbroken, which was the goal going into this, but the row slowed down quite a bit each set. Overall happy with being able to get these sets unbroken. Looking forward to getting back to the CF gym and putting in some real work this week.
Sunday, December 24, 2017
12/23/17
Another '12 days of christmas' workout... it was probably the 'easiest' I've ever done ... but with the light barbell and simple movements I went through this quickly and it ended up being some solid aerobic conditioning.
1 - Power Clean (115/75#)
2 - Burpees
3 - Shoulder-to-Overhead (115/75#)
4 - Toes-to-Bar
5 - Front Squats (115/75#)
6 - Pull-ups
7 - Box Jumps (24/20")
8 - Dead-lifts (115/75#)
9 - Push-ups
10 - Assault Bike Cals
11 - SDLHP (115/75#)
12 - Thrusters (115/75#)
-20:10 ... overall some good aerobic movement, nothing too crazy, but was happy to get a simple workout in given holiday travel / this being my 4th day in a row of working out.
Friday, December 22, 2017
12/21/17
Hit the class workout, scaled up the weight and then added in some extra stuff afterward. Overall got a great workout out this session. Felt okay on the barbell and great on the pull-ups.
A.
Dead-lift
4 sets of 5 reps
Rest as needed
-335#, 385#, 418#, 440# ... no misses here, felt pretty strong.
B.
7 RFT:
7 Hang Power Cleans (185#)
7 Over-the-Bar Burpees
-7:32 ... unbroken HPC ... originally was shooting for under 7 minutes, but started to gas out a bit toward the end.
Rest exactly15 minutest then...
C.
21-15-9
C2B Pull-ups
GHD Sit-ups
-4:03 unbroken ... had a huge transition so this should have been faster, but still tried to go as fast possible despite a jog across the gym.
Rest exactly 5 minutes then...
D
For time:
50 Pull-ups
-1:02 Unbroken (PR) ... hit 47 butterfly and then 3 traditional kipping ... got a huge pump from this. My previous PR on this was from a few years ago, was 46... but given that I just PRed during my 3rd day of training and after dead-lifting/cleans/C2B pull-ups ... I will take this as a big PR, hopefully can re-test this fresh soon.
E.
3 Sets of:
Seated Alternating DB Curls x (20 reps)
Rest :60
-35#, 25#, 25# ... big pump / finisher. Got through this and called it a day.
A.
Dead-lift
4 sets of 5 reps
Rest as needed
-335#, 385#, 418#, 440# ... no misses here, felt pretty strong.
B.
7 RFT:
7 Hang Power Cleans (185#)
7 Over-the-Bar Burpees
-7:32 ... unbroken HPC ... originally was shooting for under 7 minutes, but started to gas out a bit toward the end.
Rest exactly15 minutest then...
C.
21-15-9
C2B Pull-ups
GHD Sit-ups
-4:03 unbroken ... had a huge transition so this should have been faster, but still tried to go as fast possible despite a jog across the gym.
Rest exactly 5 minutes then...
D
For time:
50 Pull-ups
-1:02 Unbroken (PR) ... hit 47 butterfly and then 3 traditional kipping ... got a huge pump from this. My previous PR on this was from a few years ago, was 46... but given that I just PRed during my 3rd day of training and after dead-lifting/cleans/C2B pull-ups ... I will take this as a big PR, hopefully can re-test this fresh soon.
E.
3 Sets of:
Seated Alternating DB Curls x (20 reps)
Rest :60
-35#, 25#, 25# ... big pump / finisher. Got through this and called it a day.
Thursday, December 21, 2017
12/21/17
Put together a quick workout on the spot during open gym. Had a good time, in and out of the gym within an hour.
A.
10 Minutes Iron Scap Work
-Complete ... left my shoulders burning
B.
5 Sets of:
Snatch Balance + 3 Overhead Squats
Rest 2-3 minutes between sets
-185#, 185#, 205#, 205#, 225# ... didn't feel particularly fast or strong on these... so didn't push the loading.
Rest as needed and then...
1 Set of Max Reps Overhead Squats at Bodyweight (195#)
-15 reps (PR) ... haven't tried this in a very long time (years) ... probably more there, but I was really happy with 15, didn't try a 16th rep. I think I could possibly get closer to 20 reps here soon.
C.
Every 2 for 10 (5 sets) of:
15 Calorie Assault Bike
10 Bar-Facing Burpees
-Complete, sets were :58 - 1:40 ish by the end. Bit of a shit-show... much more challenging than I thought it would be. This rocked my legs and lungs.
A.
10 Minutes Iron Scap Work
-Complete ... left my shoulders burning
B.
5 Sets of:
Snatch Balance + 3 Overhead Squats
Rest 2-3 minutes between sets
-185#, 185#, 205#, 205#, 225# ... didn't feel particularly fast or strong on these... so didn't push the loading.
Rest as needed and then...
1 Set of Max Reps Overhead Squats at Bodyweight (195#)
-15 reps (PR) ... haven't tried this in a very long time (years) ... probably more there, but I was really happy with 15, didn't try a 16th rep. I think I could possibly get closer to 20 reps here soon.
C.
Every 2 for 10 (5 sets) of:
15 Calorie Assault Bike
10 Bar-Facing Burpees
-Complete, sets were :58 - 1:40 ish by the end. Bit of a shit-show... much more challenging than I thought it would be. This rocked my legs and lungs.
Wednesday, December 20, 2017
12/20/17
Hit the '12 Days of Christmas' workout at my gym .... it was a bit of a shit-show with all the people and transitions/sharing space/equipment ... still got a good aerobic workout out of this. I did all the movements for all sets unbroken. Rope Climbs took a bit of time, but otherwise I was moving through this very consistently. Deficit HSPU felt better than they ever have.
For time:
1 - Clean and Jerk (155/95#)
2 - Muscle-ups
3 - HSPU (4" deficit)
4 - Front Squats (155/95#)
5 - Ring Dips
6 - Burpees
7 - KBS (72/53#)
8 - Box Jumps (24/20")
9 - Wall-Balls (20/14#)
10 - C2B Pull-ups
11 - Shoulder-to-Overhead (155/95#)
12 - Rope Climbs
-37:01 ... had a ton of transitions/waiting on equipment etc going on, but made the most out of the workout and tried to go as hard as the situation allowed. Not ideal, but better than not working out at all.
For time:
1 - Clean and Jerk (155/95#)
2 - Muscle-ups
3 - HSPU (4" deficit)
4 - Front Squats (155/95#)
5 - Ring Dips
6 - Burpees
7 - KBS (72/53#)
8 - Box Jumps (24/20")
9 - Wall-Balls (20/14#)
10 - C2B Pull-ups
11 - Shoulder-to-Overhead (155/95#)
12 - Rope Climbs
-37:01 ... had a ton of transitions/waiting on equipment etc going on, but made the most out of the workout and tried to go as hard as the situation allowed. Not ideal, but better than not working out at all.
12/18 & 12/17
Complete Rest / definitely needed to rest on Monday but had to cancel any planned workout as I was in court for a 12 hour day.
Sunday, December 17, 2017
12/17/17
Had a pretty solid workout this afternoon ... didn't get everything in that I wanted to due to time constraints, but still got a very solid session out of this.
A.
Back Squat
10-8-6-4-2
Rest as needed
-225# x 10, 275# x 8, 325# x 6, 350# x 4, 380# x 2
B.
Deficit Dead-lift (4")
10-8-6-4-2
Rest as needed
-225# x 10, 315# x 8, 405# x 6, 425# x 4, 440# (fail) x 0 ... couldn't get 440# off the floor with the deficit, I was gassed after all the above sets. Fun stuff.
C.
3 Sets of:
Single-Leg Stiff Legged Dead-lift (95#) x 20 reps (10 each leg)
KB Front Rack Box Squats (rogue bench, ~20" w/ 2 x 53/35# KB) x 12 reps
Rest as needed
-Complete, solid accessory work
D.
5 Sets of:
C2B Pull-ups x 10/7 reps
BB Bicep Curls (65#) x 10 reps
Rest :90
straight into...
5 Sets of:
Ring Rows x 10/7 reps
BB Bicep Curls (65#) x 10 reps
Rest :90
-Complete ... got all these reps, huge bicep pump. Haven't had a pump like this since my last power/hypertrophy cycle in August/September. Really fun and different training.
A.
Back Squat
10-8-6-4-2
Rest as needed
-225# x 10, 275# x 8, 325# x 6, 350# x 4, 380# x 2
B.
Deficit Dead-lift (4")
10-8-6-4-2
Rest as needed
-225# x 10, 315# x 8, 405# x 6, 425# x 4, 440# (fail) x 0 ... couldn't get 440# off the floor with the deficit, I was gassed after all the above sets. Fun stuff.
C.
3 Sets of:
Single-Leg Stiff Legged Dead-lift (95#) x 20 reps (10 each leg)
KB Front Rack Box Squats (rogue bench, ~20" w/ 2 x 53/35# KB) x 12 reps
Rest as needed
-Complete, solid accessory work
D.
5 Sets of:
C2B Pull-ups x 10/7 reps
BB Bicep Curls (65#) x 10 reps
Rest :90
straight into...
5 Sets of:
Ring Rows x 10/7 reps
BB Bicep Curls (65#) x 10 reps
Rest :90
-Complete ... got all these reps, huge bicep pump. Haven't had a pump like this since my last power/hypertrophy cycle in August/September. Really fun and different training.
Friday, December 15, 2017
12/16/17
Today was a really great workout... I have had one hell of a week at work. The fucking CFT getting delayed really fucked up my workouts... that aside, I have had a lot of stress / very little free time ... we had some mandatory training this week on top of all the regular work I have and I have a trial on Monday ... it has ended up being one shitty week. I was happy to get into the gym today and at least I felt very good on everything, despite not training all week.
A.
“Muscle-Up Volume Testing”
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.
-18 (unbroken - PR) ... 5/3 ... 5/1 ... went for a max set, have never done 18 unbroken before, I think my previous PR was 16 from September 2014. Overall extremely happy with this.... looking to hit 20 reps soon.
B.
On a 20:00 clock:
Every 2 for 10 (5 sets):
Snatch x 2 reps @75% (185#) (not TnG)
Every 2 for 10 (5 sets):
Snatch x 1 rep
Work up to a 1 RM for the day
-Doubles @ 75% felt great, no misses
-Singles = 210#, 220#, 230#, 235#, 240# ... all of these felt very good. Happy to hit these higher %s on the two minute
C.
On a running clock:
Every 5 for 25 (5 sets for times) of:
500m Row
15 Strict HSPU
20 Ring Dips
Then at 40:00 begin...
D.
For time:
A.
“Muscle-Up Volume Testing”
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.
-18 (unbroken - PR) ... 5/3 ... 5/1 ... went for a max set, have never done 18 unbroken before, I think my previous PR was 16 from September 2014. Overall extremely happy with this.... looking to hit 20 reps soon.
B.
On a 20:00 clock:
Every 2 for 10 (5 sets):
Snatch x 2 reps @75% (185#) (not TnG)
Every 2 for 10 (5 sets):
Snatch x 1 rep
Work up to a 1 RM for the day
-Doubles @ 75% felt great, no misses
-Singles = 210#, 220#, 230#, 235#, 240# ... all of these felt very good. Happy to hit these higher %s on the two minute
C.
On a running clock:
Every 5 for 25 (5 sets for times) of:
500m Row
15 Strict HSPU
20 Ring Dips
Then at 40:00 begin...
D.
For time:
50 KBS (53/35#)
30 Toes-to-Bar
15 DB Thrusters (50/30#)
-Result of C =
-3:50
-4:29
-15 Ring Dips (capped)
-10 Ring Dips (capped)
-0 Ring Dips (capped) ... I was hoping to at least get all the reps ... this is a really tough workout for me, but I was happy to get all 75 SHSPU, but I was getting time capped out on the last few 5 minute intervals. Overall great training for upper body pressing, was totally fried at the end of this.
-Result of D =
-4:13 ... unbroken KBS ... T2B were 7/7/7/5/4 ... unbroken thrusters. This was a really shitty sprint, but a fun finisher to the day.
30 Toes-to-Bar
15 DB Thrusters (50/30#)
-Result of C =
-3:50
-4:29
-15 Ring Dips (capped)
-10 Ring Dips (capped)
-0 Ring Dips (capped) ... I was hoping to at least get all the reps ... this is a really tough workout for me, but I was happy to get all 75 SHSPU, but I was getting time capped out on the last few 5 minute intervals. Overall great training for upper body pressing, was totally fried at the end of this.
-Result of D =
-4:13 ... unbroken KBS ... T2B were 7/7/7/5/4 ... unbroken thrusters. This was a really shitty sprint, but a fun finisher to the day.
12/15/17
CFT ... was about 20 degrees out and a bit windy. Completely awful day. This is the worst CFT I have ever ran and the first time I didn't max out the 880 run... anyway the weather really got to me, tried to get through everything. I think I ended up with a 283? 2:45 run / 120 can lifts / 2:15 maneuver. Overall a really rough day... next time I hit this for score will be much better weather.
Wednesday, December 13, 2017
12/13/17
CFT was supposed to be today... but it got pushed back until Friday... not cool since this has already fucked with my workout schedule, but anyway, swung by the gym after work to get in the class workout. Got in and out of the gym as quickly as possible, have had an insane week at work thus far.
A.
8 RFT, with a partner, one partner working at a time:
8 Power Cleans (135/95#)
8 Burpees-over-the-bar
8 Shoulder-to-Overhead (135/95#)
8 Box Jumps (24/20")
8 HSPU
8 KBS (72/53#)
8 TTB
8 Thrusters (135/95#)
-20:10 ... went through this with my wife, I didn't really properly warm-up, but once I got moving we got through this pretty quickly, the other best time on the board was 21:45... anyway, this wasn't really training for anything, but it was good to at least get some movement in.
A.
8 RFT, with a partner, one partner working at a time:
8 Power Cleans (135/95#)
8 Burpees-over-the-bar
8 Shoulder-to-Overhead (135/95#)
8 Box Jumps (24/20")
8 HSPU
8 KBS (72/53#)
8 TTB
8 Thrusters (135/95#)
-20:10 ... went through this with my wife, I didn't really properly warm-up, but once I got moving we got through this pretty quickly, the other best time on the board was 21:45... anyway, this wasn't really training for anything, but it was good to at least get some movement in.
12/12/17
CFT was supposed to be today... but got pushed back to tomorrow ... haven't taken 3 full days off like this in a long time, probably good for my body.
Friday, December 8, 2017
12/9/17
Today was a very high volume session... but this was an extremely solid workout. I felt great on everything, handstand walk / muscle-up combo was a bit rough. Everything else I felt very fit on.
A.
3 Sets, for quality movement:
Ring Muscle ups x 1-10 reps (consistent unbroken sets, not maximum effort)
Pistols x 20 reps (alternating)
Handstand Walk x 20m
-This took about 15 minutes ... hit 10 unbroken reps on the muscle-ups each set ... handstand walks were rough, but got through them.
B.
Every 2 for 20 (10 sets):
Clean and Jerk x 2 reps (not touch-and-go), build over the course of 10 sets
-135#, 185#, 185#, 205#, 205#, 225#, 245#, 255#, 265#, 275# ... overall felt very good on these. Cleans were a bit rough after squatting yesterday, but no missed reps here.
C.
'Strict JT'-ish
For time:
21-15-9*
Strict HSPU
Strict Ring Dip
Push-ups
*5 Strict Pull-ups after each set of each movement (9 sets of 5 reps = 45 strict pull-ups)
-14:14 (PR for Strict JT = 15:19 from 4/6/16) ... so I am extremely happy to have PRed this workout and done 45 strict pull-ups thrown in there. Great stuff.
Rest about 10-15 minutes then...
D.
On a running clock:
AMRAP 4:
500m Row
10 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar
30 Wall-Balls (20/14#)
40 KBS (53/35#)
50 Double-Unders
Rest 3:00, then at 7:00...
AMRAP 6:
500m Row
10 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar
30 Wall-Balls (20/14#)
40 KBS (53/35#)
50 Double-Unders
Rest 3:00, then at 16:00...
For time:
500m Row
10 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar
30 Wall-Balls (20/14#)
40 KBS (53/35#)
50 Double-Unders
-Result =
-15 Wall-Balls
-26 Kettle-Bell Swings
-8:17 ... this is great conditioning ... solid way to end the day, left me totally wrecked.
E.
ROMWOD
-Complete
A.
3 Sets, for quality movement:
Ring Muscle ups x 1-10 reps (consistent unbroken sets, not maximum effort)
Pistols x 20 reps (alternating)
Handstand Walk x 20m
-This took about 15 minutes ... hit 10 unbroken reps on the muscle-ups each set ... handstand walks were rough, but got through them.
B.
Every 2 for 20 (10 sets):
Clean and Jerk x 2 reps (not touch-and-go), build over the course of 10 sets
-135#, 185#, 185#, 205#, 205#, 225#, 245#, 255#, 265#, 275# ... overall felt very good on these. Cleans were a bit rough after squatting yesterday, but no missed reps here.
C.
'Strict JT'-ish
For time:
21-15-9*
Strict HSPU
Strict Ring Dip
Push-ups
*5 Strict Pull-ups after each set of each movement (9 sets of 5 reps = 45 strict pull-ups)
-14:14 (PR for Strict JT = 15:19 from 4/6/16) ... so I am extremely happy to have PRed this workout and done 45 strict pull-ups thrown in there. Great stuff.
Rest about 10-15 minutes then...
D.
On a running clock:
AMRAP 4:
500m Row
10 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar
30 Wall-Balls (20/14#)
40 KBS (53/35#)
50 Double-Unders
Rest 3:00, then at 7:00...
AMRAP 6:
500m Row
10 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar
30 Wall-Balls (20/14#)
40 KBS (53/35#)
50 Double-Unders
Rest 3:00, then at 16:00...
For time:
500m Row
10 Burpee Box Jump Overs (24/20")
20 Toes-to-Bar
30 Wall-Balls (20/14#)
40 KBS (53/35#)
50 Double-Unders
-Result =
-15 Wall-Balls
-26 Kettle-Bell Swings
-8:17 ... this is great conditioning ... solid way to end the day, left me totally wrecked.
E.
ROMWOD
-Complete
12/8/17
Had as solid workout this morning. Felt great on the lifting. Got into open gym and got after this alone, ended up being a really great workout.
A.
Back Squat
Set 1 - 4 reps @ 70% (285#)
Set 2 - 3 reps @ 80% (325#)
Set 3 - 3 reps @ 80% (325#)
Set 4 - 2 reps @ 90% (365#)
Set 5 - 2 reps @ 90%+ (375#)
Set 6 - 2 reps @ 90%+ (375#)
Set 7 - 2 reps @ 90%+ (375#)
Set 8 - 2 reps @ 90%+ (375#)
Set 9 - 2 reps @ 90%+ (375#)
Rest 2-3 minutes between sets
-Complete, best squatting has felt in a while. 5 doubles at 375# were all solid.
B.
On a 20:00 clock:
0:00 - 10:00
Build to a Heavy Snatch Double, 1.1 (2-3 seconds between reps)
10:00 - 20:00
Build to a Heavy Snatch x 1 rep
-Doubles = 185#, 195#, 205#, 215#
-Singles = 185#, 205#, 220#, 230#
C.
3 sets of:
KB Front Rack Step-Ups x 20 reps, alternating @ 24" box w/ 2 x 35# KB
Rest as needed
Bent-Over Unsupported Wide Rows x 20 reps (10 right, 10 left) @ 35# KB
Rest as needed
-Complete... step-ups were rough
D.
10:00 Clock (5 sets) of:
60 Seconds to complete 15 Calorie Assault Bike, remaining time is max burpees
60 Rest
-15, 10, 8, 6, 6 ... this rocked me. My lungs were fucked after this, great workout. Would like to do more stuff like this in the future.
A.
Back Squat
Set 1 - 4 reps @ 70% (285#)
Set 2 - 3 reps @ 80% (325#)
Set 3 - 3 reps @ 80% (325#)
Set 4 - 2 reps @ 90% (365#)
Set 5 - 2 reps @ 90%+ (375#)
Set 6 - 2 reps @ 90%+ (375#)
Set 7 - 2 reps @ 90%+ (375#)
Set 8 - 2 reps @ 90%+ (375#)
Set 9 - 2 reps @ 90%+ (375#)
Rest 2-3 minutes between sets
-Complete, best squatting has felt in a while. 5 doubles at 375# were all solid.
B.
On a 20:00 clock:
0:00 - 10:00
Build to a Heavy Snatch Double, 1.1 (2-3 seconds between reps)
10:00 - 20:00
Build to a Heavy Snatch x 1 rep
-Doubles = 185#, 195#, 205#, 215#
-Singles = 185#, 205#, 220#, 230#
C.
3 sets of:
KB Front Rack Step-Ups x 20 reps, alternating @ 24" box w/ 2 x 35# KB
Rest as needed
Bent-Over Unsupported Wide Rows x 20 reps (10 right, 10 left) @ 35# KB
Rest as needed
-Complete... step-ups were rough
D.
10:00 Clock (5 sets) of:
60 Seconds to complete 15 Calorie Assault Bike, remaining time is max burpees
60 Rest
-15, 10, 8, 6, 6 ... this rocked me. My lungs were fucked after this, great workout. Would like to do more stuff like this in the future.
12/7/17
Complete Rest ... considered training today, but I was feeling pretty beat up and overall felt like I could use the rest.
Wednesday, December 6, 2017
12/6/17
AM Workout (0600)
Had a pretty solid workout this morning ... went in for open gym and programmed the session myself. Got a lot out of it... the conditioning was really fun.
A.
EMOM 15:
Split Jerk x 1 rep @75-85% (235-265#)
-5 sets @ 235#
-5 sets @ 255#
-5 sets @ 265# ... no misses, felt strong on everything.
B.
For time:
30/20 Bike Cals
12 Ground-to-Overhead (205/135#)
20/15 Bike Cals
9 Ground-to-Overhead (205/135#)
10 Bike Cals
6 Ground-to-Overhead (205/135#)
-11:02 ... fun workout... killer on the quads, especially after squatting yesterday. All reps were single power clean and push-jerks.
C.
3 Sets, not for time:
Double KB Single Leg Dead-lift (2 x 72# KB) x 10 Reps
Side Lateral Raises (2 x 10# DB) x 10 reps
Plank x :60
Rest as needed
-Complete ... good accessory work. The dead-lifts were rough on the hamstrings and glutes.
PM Workout (1730)
Hit the class after work... I was a bit fatigued, especially in my posterior chain this afternoon... took a new pre-workout that made me feel pretty decent on the bench press... but I felt terrible on the conditioning. I will not be taking this pre-workout again before doing crossfit... it was a bit high in caffeine and other weird stuff ... made my heart rate sky rocket quickly ... will be using it only for strength / bodybuilding stuff in the future. Anyway, despite this, still glad I got back in the gym and put in some extra volume.
A.
10 Minutes Iron-Scap work
-Complete
B.
Bench Press
3 sets of 7 reps
Rest as needed
-185#, 195#, 195# (fail - 6 reps) ... overall happy with this given all the jerks this morning, didn't push it too hard, but got through it.
B.
3 RFT:
15 Dead-lifts (225/135#)
20 Box Jumps (24/20")
25 Pull-ups
-8:59 ... first two rounds of DL unbroken, then last round was 5/5/5 ... box jumps were consistently slow... lots of jumping up / stepping down ... pull-ups were 15/10 every set. I was surprised with how bad I felt on this, but I tried to push through it and get as much intensity out of this as I could. I am interested to do this again.
C.
ROMWOD
-Complete ... felt amazing after the dead-lifting.
Had a pretty solid workout this morning ... went in for open gym and programmed the session myself. Got a lot out of it... the conditioning was really fun.
A.
EMOM 15:
Split Jerk x 1 rep @75-85% (235-265#)
-5 sets @ 235#
-5 sets @ 255#
-5 sets @ 265# ... no misses, felt strong on everything.
B.
For time:
30/20 Bike Cals
12 Ground-to-Overhead (205/135#)
20/15 Bike Cals
9 Ground-to-Overhead (205/135#)
10 Bike Cals
6 Ground-to-Overhead (205/135#)
-11:02 ... fun workout... killer on the quads, especially after squatting yesterday. All reps were single power clean and push-jerks.
C.
3 Sets, not for time:
Double KB Single Leg Dead-lift (2 x 72# KB) x 10 Reps
Side Lateral Raises (2 x 10# DB) x 10 reps
Plank x :60
Rest as needed
-Complete ... good accessory work. The dead-lifts were rough on the hamstrings and glutes.
PM Workout (1730)
Hit the class after work... I was a bit fatigued, especially in my posterior chain this afternoon... took a new pre-workout that made me feel pretty decent on the bench press... but I felt terrible on the conditioning. I will not be taking this pre-workout again before doing crossfit... it was a bit high in caffeine and other weird stuff ... made my heart rate sky rocket quickly ... will be using it only for strength / bodybuilding stuff in the future. Anyway, despite this, still glad I got back in the gym and put in some extra volume.
A.
10 Minutes Iron-Scap work
-Complete
B.
Bench Press
3 sets of 7 reps
Rest as needed
-185#, 195#, 195# (fail - 6 reps) ... overall happy with this given all the jerks this morning, didn't push it too hard, but got through it.
B.
3 RFT:
15 Dead-lifts (225/135#)
20 Box Jumps (24/20")
25 Pull-ups
-8:59 ... first two rounds of DL unbroken, then last round was 5/5/5 ... box jumps were consistently slow... lots of jumping up / stepping down ... pull-ups were 15/10 every set. I was surprised with how bad I felt on this, but I tried to push through it and get as much intensity out of this as I could. I am interested to do this again.
C.
ROMWOD
-Complete ... felt amazing after the dead-lifting.
Tuesday, December 5, 2017
12/5/17
Had a very good workout this morning... went to Open gym and got to put in a little more lifting volume than usual. It was a fun workout. 225# snatch and 385# back squat for the day were both pretty solid.
A.
Every 2 for 6 (3 sets):
High-Hang Snatch x 3 reps @ 50-60% (135-145#)
Every 2 for 6 (3 sets):
High-Hang Snatch + Hang Snatch x 3 reps @ 70% (175#)
Every 2 for 6 (3 sets):
Snatch Pull + Snatch @ 80-85% (195-205#)
Every 3 for 9 (3 sets):
Snatch x 1 rep @ 92% (225#)
-Complete except I missed the first snatch at 225# ... came back and got the next two. All the reps up until that first miss felt very good.
B.
Back Squat
5 x 55% (225#)
5 x 65% (265#)
3 x 75% (305#)
2 x 85% (345#)
2 x 90% (365#)
1 x 90% (365#)
1 x 90%+ (375#)
1 x 90%+ (385#)
Rest as needed between sets
-Complete ... all of these felt very good. Definitely more there on the singles, but just called it at 385# and moved on.
C.
3 RFT:
12 Burpee Box Jump Overs (24/20")
15/12 Calorie Assault Bike
9 Strict Deficit HSPU (2")
15/12 Calorie Assault Bike
6 Left Arm DB Overhead Squats (50/30#)
6 Right Arm DB Overhead Squats (50/30#)
-18:52 ... rough workout, killer on the shoulders and legs. Fun and different workout for me. I don't think I've ever done this many deficit strict HSPU in a workout. My wife kicked my ass on this... particularly the HSPU... my sets were 5/3/1 ... 4/3/2 ... 3/3/2/1 ... rough.
A.
Every 2 for 6 (3 sets):
High-Hang Snatch x 3 reps @ 50-60% (135-145#)
Every 2 for 6 (3 sets):
High-Hang Snatch + Hang Snatch x 3 reps @ 70% (175#)
Every 2 for 6 (3 sets):
Snatch Pull + Snatch @ 80-85% (195-205#)
Every 3 for 9 (3 sets):
Snatch x 1 rep @ 92% (225#)
-Complete except I missed the first snatch at 225# ... came back and got the next two. All the reps up until that first miss felt very good.
B.
Back Squat
5 x 55% (225#)
5 x 65% (265#)
3 x 75% (305#)
2 x 85% (345#)
2 x 90% (365#)
1 x 90% (365#)
1 x 90%+ (375#)
1 x 90%+ (385#)
Rest as needed between sets
-Complete ... all of these felt very good. Definitely more there on the singles, but just called it at 385# and moved on.
C.
3 RFT:
12 Burpee Box Jump Overs (24/20")
15/12 Calorie Assault Bike
9 Strict Deficit HSPU (2")
15/12 Calorie Assault Bike
6 Left Arm DB Overhead Squats (50/30#)
6 Right Arm DB Overhead Squats (50/30#)
-18:52 ... rough workout, killer on the shoulders and legs. Fun and different workout for me. I don't think I've ever done this many deficit strict HSPU in a workout. My wife kicked my ass on this... particularly the HSPU... my sets were 5/3/1 ... 4/3/2 ... 3/3/2/1 ... rough.
Sunday, December 3, 2017
12/3/17
Got in a little gymnastics and some great rowing intervals. Shorter day, but after yesterday it was much needed.
A.
Warm-up, team of 3, rotating movements, for 3 sets:
2 Rope Climbs (15')
4 Strict Paralette HSPU (rogue paraletts to 5 ab-mats? this was still a small deficit)
8 Good Mornings (45/35#)
10m Hand-Stand Walk
-Complete ... handstand walking was rough because I was so sore from yesterday... worst hand-stand walking has gone in a long time. But overall was a good warm-up.
B.
Every 4 for 28 (7 sets):
750/700m Row
-Result =
2:35
2:36
2:35
2:36
2:35
2:36
2:31 ... was trying to keep a 1:45 / 500m pace ... then went really hard on that last set. Overall great aerobic conditioning. I felt solid on this.
A.
Warm-up, team of 3, rotating movements, for 3 sets:
2 Rope Climbs (15')
4 Strict Paralette HSPU (rogue paraletts to 5 ab-mats? this was still a small deficit)
8 Good Mornings (45/35#)
10m Hand-Stand Walk
-Complete ... handstand walking was rough because I was so sore from yesterday... worst hand-stand walking has gone in a long time. But overall was a good warm-up.
B.
Every 4 for 28 (7 sets):
750/700m Row
-Result =
2:35
2:36
2:35
2:36
2:35
2:36
2:31 ... was trying to keep a 1:45 / 500m pace ... then went really hard on that last set. Overall great aerobic conditioning. I felt solid on this.
Friday, December 1, 2017
12/2/17
Had another great workout today. Lots of work done today. I've never done 16.2 before because I was injured during the 2016 Open. I've always wanted to give it a try, overall I think it is a test of fitness and work capacity. My goal was to get to the set of 275# ... I achieved this, but it was a big struggle. The reps at 225# were tougher than I thought they would be. I think when I was in the best shape I've ever been I could have gotten to the set of 315# cleans. It would be great to get back to that level of strength. Anyway, great day today, really enjoyed being in the gym.
A.
'Open Workout 16.2'
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans (135/85#)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans (185/115#)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans (225/145#)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans (275/175#)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans (315/205#)
Stop at 20 minutes.
Rest about 10-15 minutes then...
On a running clock:
B.
For time:
2000m Row
15 Burpee Box Jump Overs (24/20")
30 Muscle-ups
15 Burpee Box Jump Overs (24/20")
1600m Run
Rest until the clock reaches 40:00 and then...
C.
AMRAP 8:
Strict HSPU x 1,2,3,4,5...*
*After each round of SHSPU complete 10 Wall-Balls (20/14#)
-Result:
A = 341 reps (2 reps at 275#) ... splits were 2:55 / 6:58 / 11:44 and had about :60 to hit cleans at 275#, but didn't hit the first rep until 15:30 and then got the last one at about 15:55. My goal was to get into the cleans at 275#, hopefully in the future I can get to the bar at 315#.
B = 27:30 ... Overall a very tough workout, I wasn't recovered from part A ... 2k was in 8 minutes ... MU were 5/5/5/5/3/2/2/2/1 ... can't remember the last time I've done a single on MU ... the last set of BBJO and the mile run were extremely slow (10 minute mile).
C = Finished round of 7 + 1 HSPU
D.
ROMWOD
-Complete
A.
'Open Workout 16.2'
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans (135/85#)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans (185/115#)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans (225/145#)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans (275/175#)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans (315/205#)
Stop at 20 minutes.
Rest about 10-15 minutes then...
On a running clock:
B.
For time:
2000m Row
15 Burpee Box Jump Overs (24/20")
30 Muscle-ups
15 Burpee Box Jump Overs (24/20")
1600m Run
Rest until the clock reaches 40:00 and then...
C.
AMRAP 8:
Strict HSPU x 1,2,3,4,5...*
*After each round of SHSPU complete 10 Wall-Balls (20/14#)
-Result:
A = 341 reps (2 reps at 275#) ... splits were 2:55 / 6:58 / 11:44 and had about :60 to hit cleans at 275#, but didn't hit the first rep until 15:30 and then got the last one at about 15:55. My goal was to get into the cleans at 275#, hopefully in the future I can get to the bar at 315#.
B = 27:30 ... Overall a very tough workout, I wasn't recovered from part A ... 2k was in 8 minutes ... MU were 5/5/5/5/3/2/2/2/1 ... can't remember the last time I've done a single on MU ... the last set of BBJO and the mile run were extremely slow (10 minute mile).
C = Finished round of 7 + 1 HSPU
D.
ROMWOD
-Complete
Subscribe to:
Posts (Atom)