12/20/13

Today was a little different. It wasn't a traditional training session. It was a capacity test. I added in the EMOM prior to warm-up, ended up feeling good and hitting a PR.

EMOM 8 - 1 Squat Clean Thruster
2 Minutes @ 185#
2 Minutes @ 205#
2 Minutes @ 225#
2 Minutes @ 245#

-Rest as needed then heavy singles...

255# (PR), 260# (PR)

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 Alternating Pistols

1457
335#
14
255#
48
57

-After looking at the scores on the comments, I actually did really well. My muscle-ups could be better and my jerk was obviously weak. Not much in my shoulders after the muscle-ups and the squat clean thrusters EMOM before hand.

-I paced the row, maybe could have gotten 1500. The double front squat was tough, been squatting a lot this week. The muscle-ups sucked. I thought I was doing totally shitty, but it looks like a lot of people struggled with these after the previous work. My jerk was horrible... Embarrassing at my body weight. It's coming along though. I felt slow on burpee box jumps, but again I didn't do as bad as I thought I would. I kept up with the little dudes! And I did really well on the last part. Unbroken 3 rounds + 8 thrusters and 1 pistol. Huge effort on the last part, great day of training despite doing this alone.

12/19/13

Had an awesome day in the gym today. I wasn't as sore from yesterday as I thought I'd be. Squatting on the snatches felt really great. The metcon was the longest aerobic effort I've done in a while, I didn't bonk at all though, kept a solid pace. Running and rowing felt great.

A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch + Overhead Squat
(use approximately 70-75% of your 1-RM snatch – use this as a skill and technique session)
-70% (155#) for 5 minutes
-75% (165#) for 5 minutes

B.
Three sets of:
Four-Stop Halting Snatch Deadlift x 1 rep @ 105% of 1-RM snatch (235#)
(Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-patella, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension.)
Rest as needed

C.
Complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
2 Legless Rope Climbs
Row 500 Meters
5 Wall Climbs

-5 rds, I was somewhere in the middle of the 5th row when the clock hit 30, I just finished out the round. Solid aerobic work. The legless rope climbs were not as bad as I thought they would be. Wall climbs were the hardest part of this workout! There was supposed to be a handstand walk in here, but I had to cut it out due to lack of space in the very small gym I was training in.

12/18/13

I slept about 12 hours last night, felt a little groggy when I woke up. But once I got in the gym and got warm I felt really great. Huge front squat PR today. Felt awesome to finally make some progress on a stagnant lift. I also had to train alone, which sucked, but got in the hard work anyway.

A.
Front Squat
* Set 1 – 3 reps @ 70% (250#)
* Set 2 – 2 reps @ 80% (285#)
* Set 3 – 1 rep @ 90%  (315#)
* Set 4 – 1 rep @ 95% (335#)
* Set 5 – 1 rep @ 100% (355#)
* Set 6 – 1 rep @ 100% + (360#) 5# PR
* Set 7 - 1 rep @ 100% + (370#) 15# PR
*Set 8 - 1 rep @ 100% + (380#) 25# PR
Rest 2-3 minutes between sets

B.
Five sets of:
Clean x 1 rep @ 90% (285#)
Rest 3 minutes
-Felt solid, but was tougher than usual after the front squatting.

C.
Three sets of:
Pause Front Squat (2 seconds at bottom) x 3 reps @ 80% (305#)
Rest 3 minutes
-These were tough as balls. I was dreading doing part D because of how tired I felt from these.

D.
Three sets of:
Row 350 Meters
15 Toes to Bar
30 Wall Ball Shots (20 lb)
Rest 2 minutes

2.47. 3.01. 3:39.
-Fell apart on the last set of wall-balls. Had to break it up into 3 sets, everything else unbroken. Super solid day of training.

12/17/13

My training partner is gone and I had a final this morning, so I had to train in the evening. I dominated my final and had an amazing training session late in the day. Great stuff.

A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 3 reps (200#)
Even Minutes – Kettlebell Swings x 20 (70#)
-This ended up being killer. I missed the 16th minute and had to take a minute off, went for the 21st minute to get all the work in. The KB swings were supposed to be unbroken, but around minute 12 I had to start breaking up the sets. Really tough, got a great workout out of this.

B.
Three sets of:
Stationary Dips x 20 reps
(weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)
Rest 90 seconds
Weighted Prone Plank Hold x 60 seconds
(45# plate)
Rest 90 seconds
-I was at a different gym than I usually am, I was actually able to do stationary dips instead of ring dips. I forgot how much easier they are. I got 20 every set, probably should have added weight. Felt great for never doing them in years.

C.
 AirDyne for 15-20 minutes @ 75-80%.
-I probably went less than 75%... I went for 200 cals, took 17:20. Super easy pace, just wanted to get the legs moving. They are horrendously sore from the 20 RM squatting on Sunday. Pumped to train tomorrow!

12/16/13

Much needed complete rest. Legs/posterior chain is smoked.

12/15/13

Today was an awesome day of training. It was sadly the last day of training that my training partner and I are going to have together for about a month. We are both going back home for the holidays. We put in some heavy back squats before the WOD just for the hell of it. I went for a 20 RM, been wanting to try one for a while. I set a huge PR, getting 315 for 20 reps. My previous PR was 255, but I hadn't tried this in two years. Great day in the gym, the metcon was horrible after a 20 RM squat.

A.
Two sets, not for time, of:
Muscle-Ups x 5 unbroken reps
Kettlebell Snatch (53#) x 8 reps each arm
Alternating Pistols x 20 reps
-Complete

B. 20 RM Back Squat
-Did a few warm-up sets, then went for a set at 315#. Was tough as hell, but well worth it. Stoked about hitting this.

C.
For time:
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
Athletes need to change the weights on their own barbells.

-18.00. I would have been a lot faster had I not done a 20 RM back squat before this. The front squats killed me on this one. Pull-ups and S2O feel great though.

D.
Three sets of:
GHD Sit-Ups x 20 reps
Rest as needed
-Complete

-Great day in the gym.

12/14/13

Today wasn't a training day that was part of my programming. My gym had a holiday get together team workout. It was really fun to get together with some cool people and workout and enjoy our fitness together. Fun day, plus we won.

For time (each partner completes each portion):
10 Med-ball burpees
40 Med-ball lunges
250m Row
60 Med-ball sit-ups

-Once last partner is done, 1.2 mile run as a team to another gym, then...

4 Rounds, 1 minute at each station, for max reps:
Box Jumps (24")
KB Swings (53#)
Wall-balls
Rest

~330ish reps. I don't remember exactly. Big unbroken sets, fun and simple conditioning.


Fun/easy day. Excited to train tomorrow!

12/13/13

Today was a really fun day of training. I altered the workout a lot. There were some maxes programmed (snatch and CJ). I did EMOM work instead, my shoulders were super fried from yesterday and there was no reason to go for 1 RMs today. Power cleans and dead-lifts felt amazing; HSPUS felt like shit.

A.
EMOM 10 Minutes:
2 Power Snatch + 2 Overhead Squat
-5 Minutes @ 175# (failed 6th minute, dropped the weight down for the second half)
-5 Minutes @ 155#

B.
EMOM 15:
3 Power Cleans (TnG)
-5 Minutes @ 205#
-5 Minutes @ 225#
-5 Minutes @ 245# (not TnG)

Rest as needed...

-Heavy Triple (not TnG) - 265# - PR
-Heavy Singles: 285# (PR Tie), 300# x 2 (failed both attempts)

C.
Three sets of:
Deadlift x 6 reps @ 75-80% of your 1-RM (if known)
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes

-405#, 405#, 425# (PR)
-6, 8, 8

12/12/13

Today was some insane conditioning. I was really happy with my benching today. It felt really strong, set some PRs. It kind of smoked my shoulders for the metcon though. I was happy with my effort on this. My burpees felt insanely slow, I definitely felt heavy. Awesome day of training though, great stuff.  I had a final exam this morning, was great to get in the gym afterward and blow off some steam.

Bench Press - 10,10,10,5,5 - 135#, 135#, 185# (PR), 205#, 210#(PR)
Close Grip Pause - 5,5,5 - 185# for all sets - this is the heaviest I've ever gone on this.

A.
For time:
Row 1000 Meters
10 Burpees Over the Erg
15 Shoulder to Overhead (185/135 lbs)
Rest 6 minutes, and then . . .

B.
For time:
Row 1000 Meters
15 Burpees Over the Erg
20 Shoulder to Overhead (155/105 lbs)
Rest 6 minutes, and then . . .

C.
For time:
Row 1000 Meters
20 Burpees Over the Erg
25 Shoulder to Overhead (135/95 lbs)
Rest 6 minutes, and then . . .

D.
For time:
Row 1000 Meters
25 Burpees Over the Erg
30 Shoulder to Overhead (115/75 lbs)

6:30 (4/3/3/2/1/1)
~7:00 (clock got jacked, switched to a watch for the next rounds) (7/5/4/4)
7:35 (9/7/5/4/4)
8:20 (10/6/5/9)
-Shoulder to overhead sets in parenthesis.

12/11/13

Much needed complete rest, body is toasted.

12/10/13

I was extremely tired when I woke up this morning; more so than yesterday. I didn't feel great today. I was half awake for the gymnastics warm-up. I felt good on the barbell stuff once I got rolling though. I went to complete failure on part C. I almost got every set unbroken, but had to break up the set of 8 S2O at 205#. Went 6/1/1. The HSPUs on part D were terrible. I had to breakup the sets from the first set due to shoulder fatigue from part C. Tough day of training, this is probably the least excited I've been to be in the gym in a long time. Law school finals will do that though. I'm glad I got the work in today, taking tomorrow off.

A.
Three sets, not for time, of:
Rope Climbs x 2 ascents
Hand Stand Hold x 60 seconds
L-Sit x 20 seconds

B.
Six sets of:
Push Press + Jerk
Rest 2-3 minutes
185#, 205#, 215#, 215#, 225#, 235# (PR)

C.
Four sets for times:
Power Clean x 6 reps
Rest 60 seconds
Shoulder to Overhead x 8 reps
Rest 60 seconds
Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.
* Set 1 – 155/105 lbs
* Set 2 – 170/115 lbs
* Set 3 – 185/125 lbs
* Set 4 – 205/135 lbs

11:00 - 7:00 rest = 4:00 working time, all sets unbroken but last set of S2O. (6/1/1)

D.
Three sets for times of:
10 Burpees
10 Handstand Push-Ups
10 Box Jumps (24″/20″)
Rest 60 seconds
-I didn't get the time on this. I assume this is supposed to be an unbroken 1:1 work to rest because that is what my training partner did. I had to break up the HSPU... a lot. Rough mentally.  I was really happy about my effort on part C though. Much needed rest tomorrow.

12/9/13

I was a little tired when I got up this morning. My lower back is still feeling tight and a little DOMs. It was blowing up during the snatching and back squatting, but I got through the training and still pushed it outside my comfort zone. Back was so tight I couldn't do full snatches, so I power snatched the reps instead. The squats were heavy.

I had to modify the conditioning workout. It called for 20 reps with a 30# ball, gym only has 20# balls, so I did 30 reps with it instead.

A.
Build quickly to 80-85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Power Snatch x 2 reps @ 80-85% (175-187#)
-Felt really solid on power snatch, so I did all the reps at 195# (89%).

B.
Build quickly to 90% (370#) of your 1-RM Back Squat, and then…
On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%(370#)
-Felt really solid on these as well. Got all the reps easy.

C.
Four sets for times of:
20 Pull-Ups
30 Wall Ball Shots (20 lbs)
40 Double-Unders
Rest 3 minutes

18.20 - 9.00 = 9:20 of work.

All PU unbroken.
3 sets of WB unbroken, last set 16/14.
Missed at least 1 DU every set.
Very solid conditioning, brutal on the lungs and shoulders. Great training session, pumped to train tomorrow!

D.
2 Sets Banded Air Squats (2 black bands) x 25 reps
2 minutes rest

12/8/13

Much needed complete rest; posterior chain and arms are sore, hips are tight.

12/7/13

Today was a pretty awesome training session. The capacity test was tougher than I thought. I did some meathead stuff after the actual workout and set some PRs on dead-lifts. Really fun session in the gym. I weighed myself today, came in at 212# on the gym's scale. This is the heaviest I've been in a long time, I showed up at OCS at 206#. I've obviously gained back all the weight I lost this summer. I'm okay with my weight for now, I'm stronger than I've ever been and I'm setting a lot of PRs. I will probably cut down a bit closer to the Open.

A.
Two sets of:
L-Sit x Max Hold
Rest exactly 2 minutes
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
-40s/30s - TOUGH

B.
Two sets of:
Muscle-Ups x Max Unbroken Reps
Rest exactly 60 seconds
5,4 - these felt horrible today, my chest is toasted from benching yesterday and there was just not much there.

C.
“Ten Minute Capacity Test”For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (210#)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Please post scores as follows:
Row Cals = 91
Pull-Ups = 52
BW Squats (210#) = 21
STO = 21
TOTAL = 185

D.
Dead-lift
5,5,3,3,3,3,1,1(f) - 315#, 365#, 415#, 435#, 440#, 450# (PR), 470# (PR), 480# (fail - didn't budge off the deck).

450# for a 3 RM is a huge PR.
470# is a 5# PR - there is definitely more there, but after all the previous reps I couldn't pull 480#. Next time. Life-long goal of pulling 500# is getting closer and closer!

E.
3 Sets:
Lying Tricep Extension x 8 (2 x 45#)
Lying Flat Floor Press x 8 (2 x 45#)
Band Pull-Aparts (red band) x 8

2 Sets:
DB Curl x 20 reps (2 x 45#)
Band Pull-Aparts (red band) x 8

2 Sets:
DB Cross Body Curl x 10 Reps (2 x 65#)
Band Pull-Aparts (red band) x 8

-I got a huge pump from this stuff, really fun way to end this week of training. I'm excited to eat a bunch and rest tomorrow!

12/6/13

Today was a pretty rough day in the gym. My shoulders felt really beat up. I was amped to try some PR lifts, but I was no where near close, I felt like ass. I was happy to PR my front squat. I barely missed 365#,  I will get it next time. I just felt kind of crappy today. Tuesday and Wednesday were tough days, my body is feeling them. Hopefully I will feel better tomorrow.

A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)
-Built up to 205#, missed 215# three times.

B.
Take 15 minutes to build to a heavy Clean & Jerk
(as with snatch, let feel dictate the load)
-Built up to 255#, felt like crap, called it there.

C.
Front Squat
* Set 1 – 3 reps @ 80% (280#)
* Set 2 – 2 reps @ 85% (300#)
* Set 3 – 1 rep @ 90% (315#)
* Set 4 – 3 reps @ 85% (300#)
* Set 5 – 2 reps @ 90% (315#)
* Set 6 – 1 rep @ 95% (335#)
*Set 7 - 1 rep @ 100% + 5# (355#) PR
-Failed 365#.
Rest 2-3 minutes between sets.

D.
Bench Press
3,3,3,2,2,2 - 185#, 205#, 225#, 225#, 225#, 225#
Close Grip Pause
3,3,3,3 - All sets at 185#

12/5/13

Much needed complete rest; excited to train tomorrow!

12/4/13

I was a little tired when I woke up this morning, but once I got warmed up I felt awesome on everything! I set 3 PRs today. Kind of ridiculous, but I'm definitely getting a lot stronger on this programming.

A.
Back Squat
* Set 1 – 5 reps @ 75% (295#)
* Set 2 – 3 reps @ 85% (335#)
* Set 3 – 1 rep @ 95% (385#)
* Sets 4-6 – 2 reps @ 90-110% (went for a PR)
Singles: 405#, 410# - Both of these were PRs, 410# is a 10# PR. So stoked about this, probably a little more there, but I'll take a 10# PR today.

B.
In no more than 5 attempts, build to a heavy Muscle Snatch
135#, 155#, 165#, 175# (fail), 175# (5# PR)

C.
Five sets of:
Hang Snatch x 1 rep @ 75-85% (165# - 185#) of 1-RM Snatch
(from just above the knee)
Rest as needed
165#, 165#, 165#, 185#, 185#

D.
Five sets of:
Power Clean + Push Jerk @ 75-85% (215# - 245#) of 1-RM C&J
Rest as needed
215#, 225#, 235#, 245# (failed jerk), 245# (PR)

E.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Row 250m
Even Minutes – C2B Pull-ups x 10
-This was awesome conditioning. I failed on the last minute, spilled over into the 21st minute to finish the last set of C2B pull-ups. I got the first 12 minutes unbroken butterfly pull-ups. Then had to go to 8/2 butterfly plus 2 regular kipping. The last couple sets were just regular kipping, no butterfly 5/5 and 5/3/1/1. Really big effort toward the end. Today was an amazing day of training. Body is feeling great on everything. Today was a huge confidence boost after yesterday. I'm excited for lots of food and rest and to get after it come Friday morning.

12/3/13

Today was a rough day. I tried to go as hard as possible, but I had to break this up way more than I thought I would. The only thing I got unbroken every round were the T2B. HSPU were 15, 10/5, 7/3/4/1, 5/5/5, 5/5/5. Muscle-ups were a double and then 4 singles on every set. I didn't realize how bad the MU were going to be after the HSPU and T2B. Really tough workout physically and for me, mentally. My training partner kicked my ass hard on this. He got all the HSPU unbroken and flew through this. Our clock got jacked during this workout, I have no idea overall how long it took, but it was a while. No barbells = no happiness. But it is good to hit my weaknesses tough like this, it's exactly what I need to be working on.

A.
Three sets of:
Supine Ring Rows x 12 reps @ 2111
Rest 60 seconds
Weighted Strict Ring Dips x 4-6 reps @ 20X1
Rest 60 seconds
-Rows: complete
-Dips: 25# x 6, 25# x 6, 35# x 4

B.
Five sets for times of:
Row 500 Meters
15 Handstand Push-Ups
15 Toes to Bar
6 Muscle-Ups
Rest 4 minutes
-Complete, didn't get the time. But got a lot of quality intensity out this. Rough workout.

12/2/13

I didn't really eat much yesterday, it affected me in the gym today. I got through everything and tried to go outside my comfort zone on the lifting. I was happy with my effort, but I was definitely a little light headed during today's workout. Especially on the front squats. But overall a really solid training session. Excited for tomorrow!

AM Workout (0500)

A.
Build quickly to 85% (185#) of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90% (185#-205#)
-Hit 205# for all reps, feeling strong.

B.
Build quickly to 85% (245#) of your 1-RM Clean & Jerk, and then…
On the minute, every minute, for 5 minutes:
Clean & Jerk x 1 rep @ 85-90% (245#-255#)
-Went with 255# for all reps, missed the 5th jerk.

C.
Three sets of:
Front Squat x 2 reps @ 90% of 1-RM (315#)
Rest 3 minutes
-Felt really solid.

D.
Two sets of:
25 Unbroken Pull-Ups
Rest 3 minutes
-Complete, butterfly pull-ups are feeling decent, smooth rhythm for each set.

PM Workout (1630) 

Airdyne
On a 28:00 Clock:
10 Minutes Easy
4 Minutes @ 100%
5 Minutes Easy
4 Minutes @ 100%
5 Minutes Easy
-Complete, solid effort. Didn't calculate anything out, but went for intensity. Killed my quads.

12/1/13

Much needed complete rest. Body is feeling pretty smoked.