5/30/15

This morning was a good skill/conditioning session. Lots of mobility today ... 20 minutes before and after the workout for my hips. Tested out some light weight barbell movements ... they felt much harder than usual, can't believe how hard they were. Not lifting sucks. But had fun with my buddy this morning, got a great workout out of this.

A.
30 Minute AMRAP @ casual consistent pace
Handstand Walk 30' (2015 regional 10' restart standard)
7 Strict C2B Pull-ups
7 Strict HSPU (2015 regional standard)
7 Strict T2B

-4 Rounds + 30' HS walk ... spent most of the time here hand stand walking, lots of practice. Was the most I've ever walked on my hands.

Rest 15 minutes then...

B.
'Tommy Mac'
For time:
12 Burpees
12 Thrusters (115#)
12 Burpees
12 Snatch (115#)
12 Burpees
12 Shoulder-to-Overhead (115#)
12 Burpees
12 Hang Squat Cleans (115#)
12 Burpees
12 Overhead Squats (115#)
12 Burpees
12 Thrusters (115#)
12 Burpees
12 Snatch (115#)
12 Burpees
12 Shoulder-to-Overhead (115#)
12 Burpees
12 Hang Squat Cleans (115#)
12 Burpees
12 Overhead Squats (115#)

-28:15 ... this took longer than I thought, but the barbell movements were tough for me. Haven't been lifting and didn't have much go for the thrusters / squat cleans in the second half. Burpees became tremendously slow ... first half was in 11 minutes, second half in 17 ... Great workout though, was a fun morning in the gym. Much needed rest tomorrow.

5/29/15

Body felt very recovered today, more than it has in months, which was nice. Felt ready for anything. Felt very weak on the snatch-push-press, but haven't been hitting anything snatch grip for a few weeks. I felt solid on the metcon though ... was training alone, but got a good session out of this morning. Zero pain in my hip/back ... have really been laying off it and will continue to do so. Lots of hip/back mobility before and after this today's session. Made me happy to not be in pain and just enjoy working out and going hard.

A.
Every 2 minutes for 20 minutes (10 sets) of:
Snatch Grip Push-Press x 2 reps

-2 sets @ 185#
-2 sets @ 205#
-2 sets @ 215#
-4 sets @ 225# ... but wasn't 2,2,2,2 ... was 2,1(f), 1(f), 2 ... rough, felt weak here on the lockout.

B.
5 Sets, each for time:
500m Row
12 C2B Pull-ups
6 Shoulder-to-Overhead (185#)
Rest 3:00

-3:06
-3:10
-3:25
-3:40
-3:46

-Tough metcon, but was pretty fun. All unbroken, but row started dragging ass. Unbroken sets of C2B butterfly felt solid.

5/28/15

Complete Rest.

5/27/15

This afternoon was a good training session. I got in the gym by myself and got a decent conditioning session in. Really laying off my hip... not even touching barbells at all, will try some jerks/bench press later in the week. Anyway... just put something together on the spot and got a good workout out of it.

A. 

20 Minutes of Hip Mobility / Handstand Walking Practice 

-Hip stuff was great ... have had zero back/hip pain since Sunday ... moving in a positive direction with this stuff ... handstand walking always sucks. 

B. 

'Nate'

AMRAP 20: 

2 Muscle-ups

4 HSPUs

8 KBS (72#) 

-14 rounds ... this is a PR. Was shooting for 15 rounds, did everything unbroken until the last set of HSPU, which was 3/1. 

My history with this workout is as follows: 

-4/24/13 - 12 rds + 2 HSPU 

-9/30/11 - 8 rounds + 2 MU

-1/6/11 - 14 rounds (scaled HSPU to 1 abmat) 

-11/27/10 - 15 rounds in 30 minutes 

It is good to see that, over time, I'm getting better at this stuff; I definitely remember when I couldn't even do 1 full ROM HSPU. Even if I'm not great ... I need to be happy about progress. I didn't feel all that great today, this is probably entirely mental. Being all injured has really taken a toll on me mentally ... it is hard to enjoy training and enjoy my fitness as much. But overall, glad I kept moving at a consistent pace and got a good workout out of today. 

C. 

3 Rounds, not for time: 

15 GHR 

Rest as needed 

12 Suit-case Dead-lift (50# DB) (6 each side) 

Rest as needed 

-Complete, lateral movement felt great on my back/hip. 

5/26/15

Just got back to Chicago and started studying for the Illinois bar exam. That is my #1 priority right now, going to be a much lower volume / less fitness goal orientated summer than I've ever had. Haven't figured out exactly how I will be training given my current injury and bar studying ... but whatever my training will look like this summer, it will always take a back seat to the bar exam. Anyway, this afternoon was a decent workout. I just wanted to get my body moving, nothing crazy. I snuck in a workout at my apartment, didn't have the time to get into the gym today, just got back in town and had class/work much of the day.

On a 40:00 clock:

A.
30-20-10
Calorie Row
Russian Kettle-bell Swing (72#)

Rest until 10:00 then...

B.
AMRAP 20:
20 Burpees
20 Ab-mat Sit-ups
20 DB Push-Press (2 x 50#)
20 Flutter Kicks (4 count)

Rest until 40:00 then...

C.
For Quality:
10,9,8,7...1
Tempo DB Curl (2 x 25#) @ (6 second Time under Tension, 2 up, 2 down, 2 second hold at bottom)
DB Floor Press (2 x 50#)
DB Floor Tricep Extension (2 x 25#)

-5:50.
-4 Rounds ... might have gone a few seconds over on the last set of flutter kicks, but finished it out about :20 after the clock ended.
-The last part was pretty fun, didn't time it or anything, but got a solid arm pump.

5/25/15

Complete rest.

5/24/15

Active Recovery.

~40 minute run at a conversational pace in the Boise foothills. Lots of rolling hills, perfect weather. Great day in the sun.

5/23/15

Did a class workout today at a local gym with my girlfriend. Then added in some extra stuff at the end. Was a chiller day in the gym.

AM Workout (0900) 

A.
With a partner, each partners complete 20 reps while other rests, for time:
40 Overhead Squats (95#)
200m Run
40 Hang Power Cleans (95#)
200m Run
40 Kettlebell Swings (53#)
200m Run
40 Front Rack Reverse Stationary Lunges (95#)
200m Run
40 Bar-Facing Burpees
200m Run
40 Pull-ups
200m Run
40 Floor-wipers (95#)
200m Run

-19:30. Good day in the sun, nothing too taxing, but was good to get some movement in.

B.
EMOM 10:
-Odd: 3 Strict Muscle-ups
-Even: 5 Strict HSPU

-Got all the reps, except the last set of HSPU... only got 3 reps.

PM Workout (1200)

Hiked about an hour in the Boise foothills ... definitely got my HR up a little. Was a great time in the sun.

5/22/15

Had some extra free time today and was feeling good, so snuck in some extra work. Did a class workout at a local gym with my sister in the morning, got out for some running in the afternoon. Body felt good today, but my SI joint is really hurting ... the rowing / swings / wall-balls probably were not a smart idea. This injury is very frustrating.

AM Workout (1200) 

A.
3 Sets, for Max Reps:
1 Minute Rowing
1 Minute Box Jumps (24")
1 Minute Russian Kettle-bell Swings (53#)
1 Minute Wall-balls (20#)
1 Minute Rest

-I don't remember the exact reps, but tried to stay consistent. All very simple movements, but really pushed it to get some quality intensity out of this.

B.
10 Minutes Hand-Stand Walking Practice

PM Workout (1700) 

For time:
100 Push-ups
1000m Run
75 Push-ups
1000m Run
50 Push-ups
1000m Run
25 Push-ups
1000m Run

-This took approximately 33 minutes ... I felt really good this afternoon, was trying to do the main-site workout from a few days ago, but couldn't get to the track, so just ran a 1000 every time instead of the different intervals (800, 1200, 1600, 2000). Got a great workout out of this, was fun to be out in the sun.

5/21/15

Active Recovery.

Easy 40 minute run.

This was a great way to spend my morning. Ran at a conversational pace along the Boise River for 20 minutes out and back. Perfect weather, felt great.

5/20/15

Today was a shitty day in the gym. I hated every second of being in the gym today. I was in pain and working out alone while some European guy was playing terrible music. From the second I was in the gym I wanted to leave. I hate being injured more than anything. It makes me hate life and I can't enjoy anything outside the gym while feeling this shitty. I need to be back to normal and have a major change of scenery.

A.
20 mins hip/back/hamstring mobility

-This was necessary ... Loosened everything up and relieved a lot of pain.

B.
8 Sets:
Bench Press x 7 reps + 14 Single Leg KB Deadlift (7 each leg w/ 35# KB)
Rest 1:00 to 1:30 between sets

-135#, 155#, 175# x 4 sets, 155#, 135# ... Went with a pyramid rep scheme ... Felt pretty crappy, but wanted to get some reps in. Deadlifts felt good on my back.

C.
For max reps / cals:

1 min of pull-ups
1 min of rowing
1 min of pull-ups
2 min of rowing
1 min of pull-ups
3 min of rowing
1 min of pull-ups

-84 pull-ups (30/20/20/14)
-90 calories
-Felt really shitty on this ... Had zero energy on the row. Was going to do some more stuff, but felt so shitty and I ripped on the pull-ups, so I just called it a day.

5/19/15

Complete rest. Was extremely tired and generally exhausted today. Was planning on working out, but between fatigue and excruciating back pain I chose to rest.

5/18/15

I got into the gym in the afternoon, today was the best workout I've had in over a week. I was feeling pretty crappy all last week... wasn't sleeping or eating enough. I finished my finals and graduated from law school this weekend, was a huge relief and I think I was able to enjoy the gym more given the relief from law school stress. Anyway, got to put together a session for myself. I enjoy throwing together my own programming from time-to-time, I got a really good workout out of today.

A.
EMOM 15 (5 sets) of:
Minute 1: 6 Strict Pull-ups
Minute 2 : 6 Strict HSPU
Minute 3: 10 Toes-to-bar

-Complete, was a good warm-up.

B.
Every 2 minutes for 22 minutes (11 sets) of:
Push-Press + Split Jerk
(2 second pause at top of PP, 2 second pause in the receiving position of the jerk)

-185# x 2, 205# x 2, 215# x 2, 225# x 2, 235#, 245#, 250# (f of push-press, got the jerk easy) ... this was good training, had a good time doing this and felt solid on everything.

C.
AMRAP 8 minutes:
115# Shoulder Press
Each time you break, perform 50 double-unders

Rest 4 minutes

AMRAP 8 minutes:
205# Hang Power Clean
Each time you break, perform 30 air squats

-42 Shoulder Press (10/10/7/8/7)
-31 Hang Power Clean (7/7/7/6/4)
-Saw this on the main-site today and really wanted to give it a go, got a solid workout out of this, was very fun.

D.
3 Sets of:
Reverse Hypers (90#) x 20 reps
Rest as needed
Reverse Snow Angels x 10 reps
Rest as needed

-Complete ... kept the reverse hypers nice and light, felt great on my S/I joint.

5/17/15

Active Recovery.

~40 minutes easy run. Took about a 10 minute break in the middle of the run to meet up with my girlfriend. Body is a little tight from yesterday, was probably good to get some aerobic movement in.

5/16/15

Today was a fun workout. I got to workout with my girlfriend and some of my friends. Got a pretty good workout out of today, wasn't too taxing. 

With a partner, only one partner working at a time, for time:

50 Muscle-ups

50 HSPU

50 Power Cleans (185#) 

50 Burpee Box Jump Overs (24") 

50 Pull-up to Toe-to-bar

100m Overhead Walking Lunge (45#) 

-23:38 ... was a fun workout with my girlfriend as my partner. Was a good time. I did most of the MU and she did most the HSPU ... everything else was basically broken up equally. 

5/15/15

Complete rest. Tons of stretching and mobility for my hip/back.

5/14/15

Today wasn't really a great workout, I was just feeling out my hip and basically had to cut the workout short. I was really pissed about being the gym today, wasn't at all happy to be there given this injury.

A.
3 Sets of Max Strict Pull-ups
2:00 Rest

-20, 14, 10 ... was happy to hit 20 without training strict pull-ups much. Haven't tested this in a while, but felt pretty good.

B.
2015 Regional Event 3 (rowing, not running)
For time:
2000m Row
50 Overhead Squats (135#)
100 GHD Sit-ups
150 Double-unders
50 Sumo-deadlift-high-pulls (135#)
100 Box Jump Overs
26:00 Time Cap.

-The row took 7:40 ... the GHD sit-ups took me a lot longer than I thought they would. This was a really tough workout for me given I haven't been squatting at all. I got to the SDHP and did one rep and it was so painful on my back that I just stopped the workout there. I don't remember the time, was 23 something, but I just had to stop due to the pain. Super frustrating and disappointing.

5/13/15

I'm finally back in the gym after my 3 day hiatus; trained alone. Body feels recovered ... but I felt very weak in the gym today. I haven't been sleeping or eating as much and holy shit I felt it in the gym today. I'm looking forward to a day when I'm uninjured, can train with 100% intensity and get can get back to a schedule with a good training partner(s). Got the work in today alone, but wasn't very fun.

A.
Three sets for times of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
16 Sling-shot Air Squats
40 Double-Unders
Rest 2 minutes

-2:30, 2:35, 3:20 (last set had to break up SHSPU 7/1 ... then proceeded to miss a bunch of DU)

B.
Take 15-20 minutes to build to today’s 1-RM Jerk

-Built up to 265# ... this is 50# below my max ... but it just felt like shit so I called it there and moved on. This was extremely frustrating.

C.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press x 3 reps (as heavy as possible)

-135#, 145#, 155# x 4 sets ... this at least felt better than the jerking, was a struggle to get all those reps on the last sets.

D.
Four sets of:
Dumbbell Bench Press x 8 reps @ 2022
(2 seconds up, 2 seconds down, 2 second hold at bottom)
Rest as needed

-All sets done with 2 x 50# DB. This was excruciating, probably the hardest chest work I've done in a while. I thought I would go up in weight over the course of the sets, but 4 sets of 8 with 50s was terribly difficult. This was a lot of time under tension and just burned, was fun though. 

E.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
25 Dumbbell Push Press (2 x 50# DB)
25 Ring Dips

-1 Round + 10 rings Dips (1 round + 85 reps) ... this is not a good score ... but after all the above work my ring dips were just not happening. The biggest set of them I did was a few sets of 5 ... this was frustrating ... not my best performance. Didn't feel great. Hoping to feel better tomorrow.

5/12/15

Further complete rest.

Usually never take 3 days off in a row ... but was going to train this morning ... ended up sleeping 12 hours straight. I am completely mentally exhausted ... totally taxed from my law school finals.

5/11/15

Further complete rest.

Had my last final exam during the middle of the day today, feeling generally exhausted, didn't want to train at all.

5/10/15

Complete rest.

5/9/15

I was extremely tired when I woke up this morning ... generally exhausted from my last semester of law school finals. I was really dragging ass getting out the door to the gym... but after I got warmed up and started moving during the workout, I started to feel a lot better and tried to push it hard. Great workout today, looking forward to some rest tomorrow.

A.
Every 4 minutes for 32 minutes (8 sets) of:
Run 400m
10 Push-Press (115#)
5 Muscle-ups

-We did this workout a few months back in September with a 330m run, but it was every 3 minutes. Also today, the 400 we ran was a little long, was actually about 430m run, so we did this every 4 minutes. My goal was to get all these sets unbroken, last time I had to break up the muscle-ups. I got all the reps unbroken and the push-press felt very easy. This was very solid training. I think my fastest time was 2:30 and my slowest was the last set at 3:59 ... my run started slowing down a lot on the second half of this. Overall an awesome workout to hit this morning.

B.
Bench Press (9 sets)
Rest as needed between sets

5 x 60% (155#)
3 x 70% (185#)
1 x 80% (205#)

5 x 65% (175#)
3 x 75% (195#)
1 x 85% (225#)

5 x 70% (185#)
3 x 80% (205#)
1 x 85% (225#)

-Complete ... was supposed to go a little heavier on the last rep (85%+) but I just didn't have it. This benching felt very heavy after the strict HSPU yesterday and all the push-press/muscle-ups from part A.

C.
AMRAP 20:
1,1,2,2,3,3...
Bench Press (135#)
L-Pull-up (strict)

-Got through 11 rounds. I tried to go through this at a consistent pace, but these reps added up fast. This was a tough finisher. Overall a solid session though.

5/8/15

This morning was a really good workout and a fun session in the gym. I was just working out with my girlfriend and we got have a chill time in the gym and just enjoyed it. My back and hip are screwed up... still no heavy lifting. Not even feeling out it anymore, just completely laying off it. 

A.

15 minutes handstand drills 

-Just played around with different stuff on our hands, was fun. 

B. 

2015 Regional Event 6 (scaled SHSPU to no deficit) 

5 RFT:

25 Calorie Row

16 C2B PU

9 Strict HSPU (no deficit) 

-20:50. This was a really fun / hard workout. There is no way I could have done the 4.5" deficit for 45 reps. At the 16 minute time cap I had just finished the 4th round... without a deficit ... went on to complete the last round. I was happy with my consistency on everything, what slowed down most was the rowing. C2Bs were one unbroken set, then 4 sets of 10/6 and the SHSPU were 5/4 for all sets with about a :20-:30 rest. Great workout, fun stuff, I felt really good. Still not great at gymnastics like this, but have gotten a lot better over the years. 

C. 

3 Sets, not for time: 

Reverse Hypers (180#) x 15 reps 

Rest as needed

Reverse Snow Angels x 12 reps 

Rest as needed 

-Complete 

5/7/15

Complete rest.

5/6/15

Shoulders were a little beat up from the HSPU yesterday, but overall had a solid training session today. I really enjoyed the metcon with all the running, that was the hardest I've ran in a very long time. Great stuff.

A.
3 Waves, every 2 minutes for 18 minutes (9 sets total) of:
Split Jerk
3 x 60% (185#)
2 x 70% (215#)
2 x 80% (245#)

-Complete, got all the reps easily, was really attempting to focus on speed / positioning. I was a little slow to warm-up / loosen up, but the ~50 strict HSPU yesterday left me a little tight.

B.
Five Sets of:
Push-Press x 2 -3 reps
Rest as needed between sets

-185# x3
-215# x 3
-215# x 3
-225# x 2
-225# x 2
-The last two sets of 225# were pathetic... I was really surprised I failed the last rep on both of those sets, but my shoulders/triceps were just done at this point.

C.
For time:
50 Toes-to-bar
990m Run
40 KBS (70#)
660m Run
50 Stationary Overhead Lunges (45# plate)
330m Run

-14:35 ... this was a class workout, something I rarely do, but all the movements were things that don't aggravate my back, so I figured I'd do it. There were some people in the group that could run fast, which was fun to do. One little guy beat me by 7 seconds, he could run well. Was fun to switch it up and do a fast / light workout like this. TTB were 25/10/5/5/5 ... KBS 40/10 ... Lunges 10/10/7/8/15 ... lunges were surprisingly tough, but I was really pushing the 660m run. Big effort, fun workout. I still love to run.

D.
Every 2 minutes for 8 minutes (4 sets) of:
12 Unbroken Butterfly C2B Pull-ups

-Complete, just wanted to get some reps in on this movement. Felt good.

5/5/15

Despite training alone, today was a good session. I could not do any of the regular programming due to injury ... back is very tight from the snatch balance + OHS and hang cleans / lunges on Friday/Saturday. So I just put together something on the spot, ended up being a really good workout for me. Lots of gymnastics stuff I need to work on.

A.
15 minutes hand-stand walking practice.

-This went well, I can consistently get the same distance, which is good, but after 10ish minutes I started to fatigue a bit. Good practice though.

B.
For Quality:
1,2,3,4,5,6,7,6,5,4,3,2,1
Strict C2B PU
Strict HSPU
*with 1 Strict Ring MU after each set
Rest as needed between movements to get each set unbroken.

-Didn't get the time on this, wasn't paying attention at all, was just focusing on trying to move well and get all the sets unbroken.

C.
Every 2 minute for 10 minutes (5 sets) of:
Row 250m

-42.0
-44.1
-44.3
-47.1
-46.3

-This ended up being brutal... pushed it as hard as I could. Got some really quality intensity out of this. Short workout today, was out of the gym about 30 minutes before I'm usually done ... now for a long day of studying for law school finals.

5/4/15

Complete rest.

Was planning on training today... but felt sick (congestion/sore throat) when I woke up at 0400 ... just decided to sleep an extra few hours instead of train. My body needed the rest.

5/3/15

Active Recovery.

~5 mile run, ~35-40 minutes ... hard to tell with all the stop lights and no running clock. Weather was great, but I felt slow. My lungs feel fine...but my legs are thrashed from yesterday. Was good to be outside regardless, looking forward to more running in good weather this summer.

5/2/15

Today was an awesome workout. I felt great on everything. This was a really fun session with two of my best friends and a couple extra guys joined in with us. Really great stuff, big effort, lots of fun. Great way to spend a Saturday morning. It's finally warm enough to run outside in Chicago. Took full advantage of this. Looking forward to getting after this week, finally feeling like my 'normal' self again in the gym... other than that my back was slightly tight this morning... probably the snatch balance + overhead squats yesterday. Not much I can do about that, it's getting better, but I need to keep laying off it. The first part was a solid metcon... everything after was just for fun!

A.
Every 13 minutes for 39 minutes (3 sets) of:
1 Mile Run
Hang Power Clean (185#) x 10 reps
Front Rack Stationary Reverse Lunge (185#) x 12 reps

-6:30, 6:44, 7:20 ... had to break up the lunges (4/8) on the last set, everything else unbroken. Big effort, great day to run in the sun. I think the run course we were doing was slightly less than a mile, but it was close enough.

B.
Bench Press
Superset:
205# x 3 reps
185# x 5 reps
135# x max reps (got 10 reps ... 1 more than last week)

Rest 5 minutes then...

Bench Press
Superset:
195# x 5 reps
145# x 10 reps
95# x max reps (got 8 reps ... 1 less than last week)

C.
3 Super Sets of:
Barbell Curl (75#) x 12 reps
Skull Crusher (75#) x 12 reps

then...

2 Super Sets of:
Alternating DB Hammer Curl (2 x 45# DB) x 20 reps
DB Bench Press, palms facing head (2 x 45# DB) x 20 reps

-Complete, with a fail on second set of DB bench press, only got 15 reps.

5/1/15

Today was a really solid training session. It was a lower volume day, but mostly stuff I need to put work in on. I'm totally fine with a little lower volume, this session left me feeling good and looking forward to train again tomorrow.

A.
Every 90 seconds, until you fail to successfully complete the complex:
Snatch Balance + Overhead Squat
Men’s Loading (in lbs): 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Women’s Loading (in lbs): 125, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

-Worked up through 255# ... didn't attempt 265#, called it at 255# ... didn't realize it, but this was PR for this complex. I'm looking forward to some heavier snatch balances in the near future.

B.
When the clock reaches 18:00, complete the following for time…

For time:
30 Strict Handstand Push-Ups
15 Burpee Muscle-Ups

-I don't remember my exact time ... HSPU were 10/5/5/3/3/3/1 ... took about 3 1/2 minutes. This was more challenging than I thought it would, especially on the triceps. Good stuff.

C.
4 RFT:
Row 250m
Double-Unders x 50
GHD Sit-ups x 15 reps
GHD Hip Extensions x 15 reps

~12 minutes ... don't remember the exact time. Went though this at a consistent pace. This felt really good on my lower back and hip. Not too taxing, but was nice to get my HR up a little. 

4/30/15

Complete rest.