6/20/14

Had a great training session this morning. I felt really strong overhead. Also have a lot of positive stuff going on in my life outside the gym, generally just feeling great. Pumped to go on vacation this week, going to get some work in, but I'm not going to stress about it if I don't fit everything in while I'm traveling. Anyway, today was super solid and fun.

A.
EMOM - Snatch Grip Push-Press

-5 Minutes - 2 reps @ 205#
-5 Minutes - 1 rep @ 231#

-This was really solid, felt really strong in here. Fun training.

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Power Clean + Jerk
Build to today’s heaviest set.

-2 minutes @ 205#
-2 minutes @ 225#
-1 minute @ 245#
-1 minute @ 255#

-Felt really good on this movement as well. Really fun stuff, exciting to do more heavy jerks in the future / PR my CJ. This is by far the best my jerk has felt since my hand injury. It was feeling like shit ever since I took that time off, felt great today though.

C.
Four sets of:
Bulgarian Split Squat x 8 reps each leg (2 x 80# DB)
Rest 90 seconds
Seated DB Strict Press x 8 reps (2 x 55# DB)
Rest 90 seconds

-Complete. Zero pain on the split squats, was really happy to push it here. Fun stuff.

D.
For quality:
1,2,3...7...3,2,1
Strict Chest-to-Bar Pull-ups
-Do 7 push-ups after each set of pull-ups

-Didn't time this, just went through it with adequate rest to get most of the pull-ups unbroken, went 4/3 and 3/3 for the set of 7 and second set of 6 on the strict C2B. Strict C2B pull-ups are no joke, would like to be able to bang out 20 unbroken this year.

6/19/14

Complete rest. Slept 10 hours last night, it was awesome. I felt really good today, pumped to train tomorrow!

6/18/14

Today was a rough session. I was really tired when I got up in the morning, I felt okay on the cleans and metcon, the metcon was just extremely brutal. It is starting to get very hot and humid and I definitely felt that today. I forgot how it feels, at least it is better than negative temperatures! Definitely looking forward to sleeping in and resting tomorrow.

A.
Every 90 seconds, for 15 minutes (10 sets):
High Hang Power Clean + Power Clean + Power Clean
Build over the course of the ten sets.

-3 sets @ 205#
-2 sets @ 220#
-2 sets @ 242#
-2 sets @ 253#
-1 set @ 265# (failed the high high and second power clean, so only 1 legit rep in there haha)

B.
3 Sets:
20 Sling Shot Air Squats
15 Reverse Hypers (50#)
Rest as needed between sets

-Complete. This was supposed to be some very heavy back squatting... obviously had to cut it back a lot. Had zero pain in here, felt really good on my back/hip.

C.
EMOM 12 Minutes:
3 Speed Deadlifts (135#)

-Complete. These were supposed to be at 65%... which would have been 315# (max is 490#), but I cut it down to 135# just to get the movement in. I had zero pain which is good, felt totally normal. Glad I could at least move through this without discomfort, will be back soon!

D.
Four sets for times of:
10 Clean and Jerks (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 4 minutes

-3:20, 3:50, 4:50, 5:10
-Holy shit this was horrible. Had to break up those C2B Pull-ups a lot... definitely had to do some singles on the last two sets. Everything else was at a solid consistent pace. In retrospect I felt pretty fit on this, big effort, fun workout. Excited to rest and hit it on Friday.

6/17/14

Today was the best training session I've had in a LONG time. I just felt awesome. Not sure if it was that I cut out the metcon yesterday or if it was the extra food I ate yesterday, but I felt great. I really miss that feeling. It was great to go hard and I felt really strong overhead on the lifting. Metcon was brutal, both my training partners beat me on the second and third sets of that workout... tough, but my S2O was just not feeling great after all the lifting. Really great day, pumped for tomorrow.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 5 reps
Minute 2 – L-Seated Dead Hang x 30
Minute 3 – Unbroken Double-Unders x 40 reps

-Complete, those sets of HSPU are the worst part of my week...

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Build over the course of the 8 sets.

-2 minutes @ 185#
-2 minutes @ 205#
-3 minutes @ 225#
-1 minute @ 235#

-Felt really strong here, best overhead pressing has felt in a very long time, finally getting this strength back. Also been doing some scapular lacrosse ball work at home in the evenings, maybe this is helping?

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Set 4 – 3 reps @ 85-90% (155#)
* Set 5 – 3 reps @ 85-90% (160#) (fail - 2 reps)
* Set 6 – 3 reps @ 85-90% (160#) (fail - 2 reps)
* Set 7 – 3 reps @ 85-90% (160#) (fail - 2 reps)
* Set 8 – Max reps @ 55-65% (115#)
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

-I was a little aggressive with the sets of 160#, but got solid doubles of out the effort. Got 14 reps at 115# for my max set, solid effort on that.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

-6:12, 6:55, ?
-Didn't get the time on the final set, was too focused on just finishing the S2O and then proceeded to roll around on the ground for a minute. Solid effort, really tough metcon.

6/16/14

Felt pretty decent today, but back was not feeling good. Didn't hurt at all until the set of 195# OHS... Had to scale back things from there. Frustrating, but still overall got a solid workout in.


A.
Overhead Squat - 10,8,4,4,4 - 95#, 145#, 165#, 185#, 195# - cut it out there, much more there but back wasn't having it.

B.
Every two minutes for 16 minutes (8 sets):
High-Hang Power Snatch + Power Snatch without moving feet @ 65%-75% (145#-165#)

-2 minutes @ 145#
-2 minutes @ 155#
-2 minutes @ 165#
-2 minutes @ 175#

-A single set at 195# after the clock ran out. 195# for a high hang power snatch is a PR. Not moving the feet on the second rep was a little tricky, but it's kind of a habit I already have on most power snatches that are not above 85%, felt solid.

C.
Every 90 seconds for 9 minutes (6 sets):
3 x Snatch Grip Push-Press (185#)

-Complete, felt really strong here, lockout is getting much better.

D.
9-6-5-5-5
DB Bench Press (2 x 90# DB)
Strict Pull-up

-I was attempting to continue my 10 to 1 series of DB Bench and weighted strict pull-ups, but failed hard. Modified the workout on the spot, this is my most DB benching I've ever done with 90# DBs though. Been doing a lot of weighted strict pull-ups and this is the first unweighted I've done it a while and they felt REALLY easy. Good stuff, 30 reps total on both movements, rested as needed between sets.

6/15/14

Much needed complete rest.

6/14/14

I took two naps yesterday. When I woke up this morning I still felt tired / generally didn't want to train. I didn't feel any better once I got moving, today was the worst training session I've had in a long time. I just felt like shit and wasn't able to really push myself. Especially on 'Jackie' ... the time I'm putting up today is the slowest I've gone in a very long time and the first time in years that I've broken up the thrusters. Really tough day mentally, hoping I can get in some more rest and recover for getting back into the gym on Monday. I'm REALLY looking forward to my vacation starting on 6/20... need it more mentally than anything.

A.
Up and down the ladder, conga line style with 4 people:
1,2,3...7
Weighted Strict Dips (25#)
Weighted Strict Pull-ups (25#)

-Complete, felt solid in here.

B.
Bench Press
65% (165#) x 5, 75% (185#) x 5, 85% (205#) x 3, 95% (225#) x 2
Then...
3 Sets of 5 @ 75% (185#)

-Complete

C.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Kipping HSPU
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Kipping HSPU
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Kipping HSPU


30s = 7/15/5
45s = 6/15/5
60s = 6/13/4

-Last set was really rough... HSPUs felt like ass.

D.
“Jackie”For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until the running clock reaches 15:00, and then…

E.
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

-7:10 Jackie... terrible after parts A through C. Don't even want to talk about this, it just sucked.

-7 Rds... tried to push it, was just not committed mentally though.

6/13/14

Had a really solid session today, got in some light front squatting and it felt okay. No hip pain, very little back pain. Trying to be positive about it, otherwise had a solid training session. Snatching felt amazing for the first time since my hand infection. Pumped to hit it tomorrow!

A.
Four sets of:
Front Squat x 8 Reps (135#)
Reverse Hypers x 8 Reps (50#)

-Rehab/movement... felt good.

B.
Six sets of:
High Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.

-135#, 155#, 165#, 175#, 190#, 198#
-I think 198# is a high hang snatch PR for me, it felt good. All these moves felt good and I felt really fast. Fun training.

C.
Three sets of:
Bulgarian Split Squat x 8 reps (2 x 70# DB)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps (95#, 115#, 115#)
Rest 90 seconds

-Complete

D.
Three sets of:
Glute-Ham Raises x 5 reps
Rest as needed
Weighted Plank (55#) x 60 seconds
Rest as needed

-Complete

E.
Four sets of:
3 minutes of Running @ 65-70% effort
2 minutes of Running @ 80-85% effort

-Complete, calves were cramping up because I was wearing a new pair of shoes... haven't broken them in yet. Definitely going to be sore in my calves tomorrow. Tried to go as hard as possible, but limited by the pain in my calves.

6/12/14

Much needed complete rest. Body is feeling the last few days. Pumped to lift heavy tomorrow!

6/11/14

I got a really good workout out of today's session. It was really fun, I was bummed out that I had to modify, but like I said, still got an awesome effort out of the workout. This whole not squatting thing made wall-ball feels like complete shit, but on the upside I didn't have any pain from the reps. Excited to rest up and go HAM on Friday/Saturday.

A.
Every minute, on the minute, for 15 minutes:
High Hang Power Clean + Power Clean @ 65-80% (205# - 260#) of 1-RM Clean

-Three minutes @ 205#
-Three minutes @ 225#
-Three minutes @ 235#
-Three minutes @ 245#
-Three minutes @ 255#

-Hit a single power clean at 275# afterward, went up easy. Then went for 295# and barely missed it... PR is 285#. I was feeling good, just wasn't there today.

B.
Worked on hip mobility / hip circle slingshot exercises while my training partners back squatted.

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 KBS (53#)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.

-1 round + 1 Pull-up
-1 round + 6 KBS
-Fun little workout, everything unbroken except the sets of wall-balls. Damn that 30# ball!

D.
Three sets of:
Weighted GHD Hip Extension x 10 reps
Rest 30 seconds
Reverse Hypers (50#) x 10 Reps
Rest 30 seconds

-Reverse hypers felt amazing on my back/hip... will be doing more of these in the near future.

6/10/14

Had a really great training session today. I was definitely a lot happier today because I didn't have to modify/cut out anything... makes a huge difference for me mentally to be able to go 100%. Had a super solid training session, great stuff.  I went to sleep at freaking 6 pm last... most ridiculous thing I've done in a while. I wake up at 0420 every morning, but still I usually don't go to sleep until 8 or 9. I guess I needed the extra sleep, I felt great in the gym today. Pumped to train tomorrow!

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4
Minute 2 – L-Seated Dead Hang x 30
Minute 3 – Double-Unders x 40 reps

-Complete, strict HSPU felt like shit today, but got them done.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

-135#, 155#, 175#, 185#, 205#, 225#, 245#, 245#, 245# (on last three sets, only did 1 rep each, not 2). I'm having some difficulty completely locking out my right shoulder. I think some tissue work is in order soon. Glad I got the reps in though.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Set 4 – 3 reps @ 85-90% (155#)
* Set 5 – 3 reps @ 85-90% (160#)
* Set 6 – 3 reps @ 85-90% (165#)
* Set 7 – Max reps @ 50% (95#)
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

-Got all the reps, except for the 6th set. I was feeling good on everything, but only got 1 rep on the set at 165#... shoulders just gassed after 160# x 3. Really solid effort, and I felt good on the max set at the end, got 15 reps.

D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70 lbs)
20 Ring Dips
Run 400 Meters

-4:30, 4:40 for the first two rounds, did not get the times for the second two rounds. My ring dips were what slowed me down here... was doing 7/4/3/2/2/2 almost every set. One of my training partners was blowing through these unbroken every set. I'm definitely not there yet. Really solid effort, lungs felt great.

6/9/14

So my training partners and I are back on Invictus today. I'm excited for my training partners, they are making solid progress. My hip is pretty much back to normal (zero pain) but I still have hesitancy to go 100%. I gave the front squatting a try today, it felt solid, but by the last set I had some lower back pain, but no hip pain. I ended up having to cut out the snatch for snatch grip push press and cut out the back squats / metcon altogether. I put in some fun heavy stuff that I like instead though. Anyway, it is really frustrating being injured, but I'm working through it. Made a solid session out of the day. Pumped to hit it tomorrow!

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

-185#, 225#, 245#, 265#, 275#, 285#. Weights felt really light/easy, back started blowing up on the last
two sets though.

B.
Every 90 seconds for 12 minutes (8 sets)
Snatch Grip Push-Press x 2 (195#)

-These felt really good, building strength in here and in the lockout.

C.
For time:
10,9,8...1
DB Bench Press (2 x 80#)
Strict Weighted Pull-up (35#)

-Didn't actually get the time, but went hard. Took adequate rest to get each set of pressing unbroken. Had to break up most of the sets of pull-ups. Heavier than last week, felt really solid.

D.
3 Sets:
1500m Row
Rest 5 minutes

-5:31, 5:40, 5:50. Felt gassed after above work... tough.

6/8/14

Much needed complete rest. Had some extra calories yesterday. Feeling good, pumped to hit it hard tomorrow!

6/7/14

Today was a REALLY fun / tough morning... Extremely mentally tough. I was a little tired when I got up this morning, but it was probably mostly mental given that I knew the mile repeats were coming... Once I got warm and started moving I felt amazing.

A.
Not for time, conga line style with 2 training partners:

Up and down the ladder:
1,2,3...8
Strict Stationary Dips
Strict Pull-ups

-Great pump, all sets unbroken, felt really strong.

B.
Bench Press - 5 sets of 10 @ 60% (155#), 6th set - max reps with sling shot

-Solid work.
-14 reps

C.
3 Sets, each for time:
1 Mile Run
10 Hang Power Clean (135#)
15 Burpee Box Jump Overs (24")
Rest 6:00

-8:20, 8:45, didn't get the last time, clock got jacked. Felt solid on everything. Running in the sun with my shirt off was really fun, it feels so great. Wish I got to do that year round! Doesn't happen enough in Chicago. It is rarely (maybe a few times a year?) that I don't want to finish a workout. I straight up didn't want to do the last interval, that shit hurt. Really great day... excited to rest the remainder of the day / tomorrow and enjoy this relaxing weekend.

6/6/14

AM Workout (0500)

Had a really great session in the morning. Everything felt decent.

A.
Snatch Grip Push-Press - Heavy Single

-205#, 225#, 245# (PR), 250# (fail) - I was happy with the PR... couldn't lock out 250# with my right arm though. I don't think I've maxed this out in like two years haha. More there soon.

B.
Push-Press - 3,3,3,3,3,3

-185#, 185#, 205#, 215#, 220#, 225# (f) - only got 2 reps at 225#, everything else felt solid.
-220# for 3 might be a 3 RM PR? I'm not sure, don't train this very much. I know 215# is my 5 RM and 225 is my 3 RM push-jerk.

C.
For time:
9-7-5
Muscle-ups
Snatch (165#)

-7:45. Did power snatches, can't squat snatch right now as I'm laying off the hip. I felt really good though. MU were 9 unbroken, 5/2, 3/2. Power snatches were all consistent singles, great stuff.

D.
3 sets of 8 - DB Press (2 x 60#)

-Felt really strong in here, usually do these seated on the floor or a box, but used an incline bench with a vertical back, felt much stronger with the incline bench. Fun pump in the shoulders.

PM Workout (1730) 

Had an awesome session in the afternoon. I was really tired at work from like 2 to 4 pm... woke up a little on the walk to the gym and everything felt great once I started moving. Had a great conditioning session and felt decently fit.

On a 40:00 clock:

For time:
2000m Row

At 10:00...

For time:
75 Push-Press (75#)

At 20:00...

For time:
500m Row
15 C2B PU
15 Burpees
12 C2B PU
12 Burpees
9 C2B PU
9 Burpees
500m Row

At 30:00...

For time:
30 Cal Airdyne
21 T2B
20 Cal Airdyne
15 T2B
10 Cal Airdyne
9 T2B

-7:13
-2:22
-8:47
-7:29

-Big effort on everything... had to break up those T2B a lot. Fun PM session, pumped to hit it tomorrow!

6/5/14

Much needed complete rest. Slept about 11 hours last night. Felt pretty good today, hamstrings are toasted though. Pumped to hit it tomorrow!

6/4/14

Had a great workout this morning. Everything felt really solid. I had to cut out the front squats because I'm not messing with my hip at all. I was really happy I got to do heavy power cleans though.

A.
Power Clean - 2 x 2 @ 80% (262#), 1 x 3 @ 80% (262#)

B.
Clean Pull - 3 x 4 @ 95% (302#)

C.
On a 10:00 Clock:

For time:
'Grace' (all singles, no TnG reps allowed)

at 5:00...

For time:
20 Muscle-ups

-2.20 Grace
-3:48 Muscle-ups

-I haven't done grace in a long time. I think I could do this workout unbroken and go faster. But my training partner PRed his grace time by about 10 seconds doing fast singles (with a 90 second time). I wanted to try this method and I didn't PR, I was 9 seconds off from my best time. Grace is a fun workout, it was different to do all singles, I definitely didn't gas out as hard as I would doing TnG reps.

-Muscle-ups felt surprisingly good after Grace. Went 6/3/2/3/2/2/2 with consistent rest.

6/3/14

AM Workout (0500) 

I was really tired when I woke up this morning. I only got to sleep 6 1/2 hours last night, much less than I'm used to. It took me a bit to warm up today, but once I did I felt really good. Was some pressing in there today, just cut it out, was not feeling it after yesterday.

A. Warmup, for quality:
40 Hip Circle Lateral Steps
30 Push-ups
20 Strict Pull-ups
3 Strict L-sit Muscle-ups

B.
Power Snatch - 2x2 @ 80% (185#), 1x3 @ 87% (195#)

-Felt really solid in here, no back/hip problems at all.

C.
Three sets for max reps of:


30 seconds of Handstand Push-Ups

30 seconds of Rest

Followed immediately by…

Three sets for max reps of:

30 seconds of Ring Dips

30 seconds of Rest

Followed immediately by…

Three sets for max reps of:

30 seconds of Hand Release Push-Ups

30 seconds of Rest

-12/6/6

-11/8/8

-13/10/11 

-Felt good in here, fun workout. 

C. 

'Helen' 

3 RFT:

400m Run

21 KBS (53#) 

12 Pull-ups

-9:10. This isn't my best time, but I did 24 KBS on the first set on accident. Also I had big transitions / I didn't have a pull-up bar, so on the first set I had to wait for everyone to finish their pull-ups before I started mine. Then on the second and third sets I kind of just jumped in wherever a spot was open. Definitely not ideal for PRing a workout, still got a great effort out of it and had a lot of fun.

D.

5 Rounds:

:60 Plank Hold 

:30 Rest 

-Surprisingly brutal. 


PM Workout (1700) 

Had an awesome PM session. Great workout on the track. Shirts off hitting it 100% on every interval, great stuff. 

3 Sets:
400m 
Rest 3:00

straight into... 

3 Sets:
200m 
Rest 3:00 

-69,69,71 

-31,31,34 

-Felt surprisingly good. Really happy about my effort and looking forward to another track session next week. 

6/2/14

Felt great today. Had to strongly modify the workout, but I'm mentally okay with that. I had to cut out anything that would agitate my hip/back. Will be doing this for the immediate future until I'm healed up. Still had an amazing workout, wish I could snatch and squat though!

AM Workout (0500) 

A. 

Bench Press – 70% (175#) x 3 reps, 80% (205#) x 3 reps, 90% (225#) x Max Reps, 90% (225#) x Max Reps w/ SS

-3 reps 

-5 reps (with slingshot) 

B. 

Snatch Grip Push-Press - 2,2,2,2,2 - all sets at 205#. Haven't done these in a long time. These were supposed to be full snatches, but can't do that, so modified. 

C. 

For time: 

10,9,8...1 

DB Bench Press (2 x 70#) 

Strict Weighted Pull-up (25#) 

-Didn't actually get the time, but went hard. Took adequate rest to get each set of pressing unbroken. Had to break up most of the sets of pull-ups. Solid work though. 

D.

4 Rounds, with 75# fat bar: 

7 Skull Crusher 

7 Close Grip Bench Press

7 Curls 

Rest :60 

-Complete, huge pump!

PM Workout (1700) 

Had a solid PM session, felt great. Got in a main site workout for fun. School is out for summer and I'm just clerking at a firm in town, working 0830-0430 isn't so bad. The large amount of stress I'm used to is gone, so I'll be putting in some more volume this summer before I peace out to Europe.

7 RFT:
250m Row
20 GHD Sit-ups

-16:10. Had a big transition up and down some stairs, definitely lost some time on that transition, but overall got a really solid workout out of this. Pumped to train tomorrow!

6/1/14

Much needed complete rest.