9/19/14

Complete rest, competition tomorrow with two of my training partners. 3 Male members on each team. Should be an awesome time!

9/18/14

Active Recovery - 40 minute run through Chicago, probably between 5-6 miles. All flat, but got some solid continuous distance in along the waterfront ... last 10 minutes was sprinting and stopping at stoplights though. Solid run, felt really fit and light on my feet. Perfect weather for an early morning run, great stuff. Pumped to compete with my boys this weekend!

9/17/14

Today was a solid training session. I was a little sore/tight when warming up. Once I started moving I felt great though. Tough effort on the clean and jerk and the conditioning portion. Tried to push it as hard as possible. Fun session with great people. Taking the next two days to taper down for a competition on Saturday!


A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 3 reps @ 70-80% (205#-235#)
Choose load based on feel.

-Went with 227# for all reps... tough effort, great stuff. No misses.

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean (325#)
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang

-Went with 315# (97%) for all sets. Not the funnest stuff, but got the work in.

C.
Every 5 minutes, for 30 minutes (6 sets):
Airdyne 800m
10 Strict Handstand Push-Ups
15 Pull-Ups
Goal – stay consistent in times between sets. I want to see all sets within 10 seconds of each other.

-I definitely did not stay consistent... HSPU gassed, only got the first set unbroken, had to do the rest in two sets. ~2:30, ~2:30, ~3:00, ~3:00, ~3:30, ~3:30 ... big effort, unbroken pull-ups.

D.
Three sets of:
Reverse Hypers x 10 (66#)
Rest as needed
GHD Sit-Ups x 15 reps @ 1010
Rest as needed

-Complete.

9/16/14

Today was an awesome workout. We had a group of 6 people and it went really well. It was great to have such a big positive group together. Great stuff. Really happy about the PRs. Body feels great. Pumped to train tomorrow and compete this weekend!

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 90 seconds
Weighted Strict Chest-to-Bar Pull-Ups x 4 reps @ 21X0
Rest 90 seconds

-185#, 205#, 225#, 245#, 245# (PR), 255# (f) - only got 2 reps, but this is a 2 RM OHS PR ... was really happy to PR for a 3 RM and a 2 RM.
-26# Weighted Strict C2B PU

B.
Four sets of:
Bulgarian Split Squats x 7 reps each leg @ 3011
Rest 45 seconds between legs, and 90 seconds after the second leg.

-Used 2 x 72# KB for all sets. Ouch.

C.
For time:
7,6,5,4,3,2,1 - Bar Muscle-ups with:
7 Burpee Box Jump Overs (24") after each set of BMU

-9:29. Solid burner, fun and short workout.

D.
10 minutes of handstand walk practice

-Complete.

9/15/14

AM Workout (0500) 

Today was a great training session. My body felt great, pretty much everything was solid today. Great training session with great people. Pumped for tomorrow!

A.
Six sets of:
Snatch Balance x 1 rep
Rest as needed
Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

-185#, 205#, 225#, 240#, 250#, 260# (PR). Felt extremely solid in here. More there... but had to move on because of time constraints. Glad how awesome this felt.

B.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed
Build over the course of the six sets to something heavy for a triple.

-135#, 155#, 165#, 170#, 175# (fail - got 2 reps), 180# (fail - got 1 rep). Felt pretty smoked after the snatch balance, 170# was solid though.

C.
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.

14, 8, 6 - Pred my max unbroken muscle-ups on the first set, got 11 unbroken, previous PR was 9. This was probably dumb as I felt pretty gassed for the remaining sets, but I was happy to PR.


D.
Three sets of:
Bent-Over Barbell Row x 8 reps (185#)
Rest as needed
Glute-Ham Raises x 6 reps
Rest as needed
Nose-to-Wall Handstand Hold x 45  seconds
(nothing touches the wall but the tips of your toes and your nose)
Rest as needed

-Complete, felt solid... handstand was the hardest part.

PM Workout (1945) 

Had some energy in the evening... wanted to run but the weather here in Chicago was shit. Super windy. Decided to get in some rowing intervals instead.

Every 12 minutes for 36 minutes (3 sets):
2000m Row

-7:20, 7:24, 7:32 ... was attempting for consistency ... don't know what happened on that last interval, was trying to hold about an 85-90% effort for all sets. Glad I got this in, pumped to train tomorrow morning!

9/14/14

Complete rest.

9/13/14

This morning was a really solid session. I felt great, had a really good workout with some good dudes. Great day in the gym, just a really fun day with my buddies going hard, what it's all about. I love to train! Pumped to rest and hit it this next week hard.

A.
For max reps/distance/time:
4 Minutes of Legless Rope Climbs (15′)
Rest 2 minutes
3 Minutes to establish max distance Handstand Walk
Rest 2 minutes
2 Minutes to establish max effort L-Sit Hold

-12 Rope Climbs
-Complete, didn't have any distances marked out, just practiced for 3 minutes
-:30 max effort hold... got another :20 in the last minute.

B.
For time:
Row 2000 Meters
30 Burpees Over the Concept 2
(two-foot jump, two-foot land)
30 Hang Squat Cleans (185/125 lbs)
30 Walking Lunges (185/125 lbs)

-22:30. Huge effort... went out too hard on the row with a 7:17. Could have paced this a lot better.

C.
Close Grip Bench Press - 5 x 5 @ 185#

-Complete, no missed reps.

D.
1. Incline Bench Press @ 135# - Max Reps

Rest as needed then...

2. Incline Bench Press @ 135# - Max Reps ... immediately into:
Incline Bench Press @ 95# - Max reps

-15 reps
-12 reps
-8 reps

9/12/14

Today was a great session. My body felt really good. My shoulders were tight, but once I rolled them and warmed up I really surprised myself by hitting a PR. Front squatting felt fucking great. Worked up to 95% of my true 1 RM... was fucking stoked about this. Squatting strength is coming back quick!

A.
Front Squat
*Set 1 – 3 reps @ 70% (275#)
*Set 2 – 2 reps @ 80% (315#)
*Set 3 – 2 reps @ 85% (325#)
*Set 4 – 1 rep @ 90# (345#)
*Set 5 – 1 rep @ 95% (365#)
Rest 2-3 minutes between sets.

-Complete, last rep was tough, but manageable. 385# is my 1 RM from last year. This is the first day I was able to actually work off of this number in a training session since probably May. Stoked.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

-Percentages went from 165# to 295# for the last two reps. Failed it on the first rep, got it for the last rep. This was 6# PR... fucking stoked. Jerk has been a weakness since I hurt my elbow in August 2012... finally getting that number up. Can't wait to get 300# overhead!

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Strict Stationary Dips
30 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Strict Stationary Dips
15 Chest-to-Bar Pull-Ups

-1 Rd + 18 Dips
-2 Rds + 5 HSPU

-Bodyweight stuff felt good today. Solid pump from this little workout. Pumped to train tomorrow!

9/11/14

Active rest. Caught a quick arm pump at home with some dumbbells. Pumped to hit it tomorrow!

9/10/14

Today was a great workout. I was happy to do some heavy-ish cleaning. After the shitty metcons on Monday and Tuesday toady was a nice change. It was EXTREMELY difficult, but there was no limiting factor (monday - overhead lunges, tuesday - strict HSPU) ... today I was just able to go really hard and push myself way outside my comfort zone. It was awesome, what it's all about. Excited to rest up and hit it hard come Friday and Saturday!


A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat (went off of 370# ... PR = 385# ... strength is coming back, felt solid)
*Set 1 – 2 reps @ 65% (245#)
*Set 2 – 2 reps @ 70% (265#)
*Set 3 – 2 reps @ 75% (275#)
*Set 4 – 1 rep @ 80% (295#)
*Set 5 – 1 rep @ 85% (325#)
*Set 6 – 1 rep @ 90% (335#)

-Complete, good stuff.

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

-Was working off of 305#  (PR = 325#) ... felt solid on everything. Knees came in a bit on the last rep at 295#. Percentages went from 165# to 295# for the last few reps ... didn't go over 95%. I'm obviously not going to randomly PR after not squat cleaning for months, but I was glad to work up to a heavy-ish single at 295# instead of not being able to clean at all.

C.
TEN rounds for time of:
15 Unbroken Wall Ball Shots (30/20 lbs)
10 Toes to Bar
10 Burpee Box Jump-Overs (24″/20″)

-25:01. This was tough, I ended up doing an 11th round and finished that in 27:29. This was an accident, but whatever. Really hard metcon, was happy to push it. We did this as an EMOM a few weeks ago and I was using a 20# ball. I was really happy to be able to finish this Rx with the 30# today. Great stuff, huge effort. I felt really fit, such a great feeling.

9/9/14

Today left me really pissed off. Worst HSPU workout I've had in a while... just felt like shit. Yesterday really taxed my shoulders and I just felt horrible. Part A went really well... strict muscle-ups are easy for me for whatever reason. Strict HSPU on the other hand are still my biggest weakness. Bench press felt okay, but again, after yesterday there was no way I was going to PR a pressing movement... shitty day, worst workout I've had since coming back from Europe.

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 4 reps
Minute 2 – Handstand Walk x 15 Meters
Minute 3 – Unbroken Double-Unders x 50 reps

-Complete, did 3 SMU every minute last week, felt really solid on this part of the session.

B.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Bench Press
*Set 1 – 5 reps @ 65% (165#) of 1-RM
*Set 2 – 3 reps @ 75% (190#)
*Set 3 – 1 rep @ 85% (215#)
*Set 4 – 5 reps @ 75% (190#)
*Set 5 – 3 reps @ 85% (215#)
*Set 6 – 1 rep @ 95% (240#)
*Set 7 – 1 rep @ 95+% (245#)
*Set 8 – 1 rep @ 95+% (250#) (f) - needed a spot through the middle of the rep

C.
Every 5 minutes, for 25 minutes:
Row 500 Meters
8 Strict Handstand Push-Ups
20 Ring Dips
Complete each set as quickly as possible. Note times for each set. If you struggle to complete the handstand push-ups, adjust the reps so that you have a reasonable shot at getting through them and the ring dips in the 5 minute period.

-I had to scale this part a lot... it would be physically impossible for me to complete these reps in the allotted interval. The workout was supposed to be 15 SHPUS each time... I did 8 strict HSPUs the first 3 sets, 6 on the 4th set and 8 kipping on the last set. Literally couldn't do a strict HSPU by the last set. This really pissed me off, I hate feeling weak at something. Fucking horrible session. The first couple sets were around 4 minutes... last three were finished right around 4:55-5:00.

9/8/14

Didn't feel great today... I think this weekend was my last late night out this year... Going back into 100% training mode soon. I was planning on starting October 1st, but I'm getting bored of going out and not getting the most out of my workouts. It was fun traveling Europe and partying... but my body is healed up and I want to give this year 100% dedication. Anyway, had an alright workout this morning. Was happy to PR my muscle snatch... but my squat snatch wasn't feeling great. I should be happy to be able to squat snatch, been basically only doing power snatch since May. My pull is great... but staying strong in the hole is tough for me right now.

A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
Build over the course of the 5 sets to a heavy single.

-135#, 155#, 165#, 175#, 180# (PR)

B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

-135#, 145#, 155#, 165#, 185#, 185#, 195#, 195#, 205#, 205#, 215#, 230# (f), 230# (f), 230# (f)

-Did a couple extra singles at 230#... pull was feeling great, but my arms were just not stiff in the bottom. I was missing the rep every time behind me. I couldn't keep a solid position in the bottom. I know I can snatch more than this, I just need to get comfortable in the hole again. This injury has left my power snatch stronger than my squat snatch.

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 245#
*Set 2 – 3 reps @ 295#
*Set 3 – 1 rep @ 325#
*Set 4 – 5 reps @ 295#
*Set 5 – 3 reps @ 325#
*Set 6 – 1 rep @ 365#
*Set 7 – 1 rep @ 385#
*Set 8 – MAX UNBROKEN REPS @ 315#

-Basically did the %s off of 385#, my buddy was going off of these. Then I just tried to rep out 315#. I got 10 reps (315# is my 20 RM). But 10 felt solid, little bit of weakness in the knees coming in, but my body felt good/zero pain in the hip/back. Really happy to be able to squat again.

D.
Five rounds for time of:
6 Squat Snatches (135/95 lbs)
12 Overhead Walking Lunges (135/95 lbs)
12 Chest-to-Bar Pull-Ups


-19:45. This blew, hard. C2B Pull-ups and OWL are weaknesses of mine. I just tried to get through this shit. It was really hard. I felt like I got hit by a car after I did this. Big effort and mental battle. My training partner beat me by about  30 seconds... I was trying to get him, but I just didn't have any energy left on that last set of lunges. Had to break it up 4/5/3... rough shit. Pumped for another day in the gym tomorrow!

9/7/14

Complete rest.

9/6/14

Today was a really fun workout. I felt fit, I was really happy to be able to clean some heavy-ish weight for the metcon. Body is feeling pretty beat up, was really tired once I got in the gym. Once I was warmed up I felt really solid though. I did some shit after Part A... was just a little WOD with the class... was like a 12 minute partner workout... not even worth mentioning though, wasn't training and didn't tax my body at all. Because I had to do that partner WOD I had to cut out the post-WOD accessory stuff. Anyway, fun day in the gym, great training with great people.

A.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Row 500 Meters
Run 330 Meters
6 Squat Cleans (225/155 lbs)
6 Muscle-Ups

-5:09, 5:35, 5:55, 5:49, 5:46. Solid sesh. All singles on squat cleans at a consistent pace, every set of muscle-ups was 4/2. Big effort. 

9/5/14

To be completely transparent... I drank 10 beers last night from 6 pm to midnight... wasn't the best I've ever felt today. Trained around 2 pm instead of the usual 5 AM. Split jerking felt like shit. Cut out the met con because I couldn't do a strict HSPU after all the lifting... Just had to call it. Tomorrow is another day. This is definitely the reason I didn't drink for 10 months last year... it just takes away that next level of performance. On a positive note, squatting felt freaking amazing.

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 245#
*Sets 3-4 – 295#
*Sets 5-6 – 325#
*Sets 7-10– 355#

-355# felt like nothing... Great stuff. So stoked to be squatting again.

B.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

-Complete off of 260#.
-135#, 165#, 185#, 205#, 225#, 225#, 225# 245#, 245#, 245#. Skipped a little bit around on the %s... did a few extra reps at 225# than the smaller jumps. Felt good in here. Last rep at 245# was tough... didn't go for the PR.

C.
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 85, 85, 85, 90

-Complete off 290#
-Only went up to 90%... lowered %s ... were supposed to mimic the B %s ... lots of the reps were 85% (245#). Hit one single at 90%, 260# ... but it felt rough after the push-pressing.

D.
Close Grip Bench Press Pyramid - 8,5,3,5,8

-135#, 165#, 195#, 165#, 135#. Sold pump, felt shitty after the above pressing.

E.
Sling Shot Bench - 4 sets of 10

-135#, 3 sets @ 165#. Solid pump, wanted to get in some volume.

F.
EMOM 6:
5 Strict C2B Pull-ups

-This felt like ass... body was fucked. Tomorrow is another day...

9/4/14

Complete rest.

9/3/14

Today was a super solid training session. I felt really great on the lifting. The metcon was just fucking insane though... probably the hardest EMOM I've ever done in my life. I haven't had a to 'scale' a workout in years... had to scale this one from the get-go and then decreased the weight/reps as the workout went on. If someone can actually do this workout Rxed I would like to watch... It's an insane test of work capacity.

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 275#
*Set 2 – 2 reps @ 275#
*Set 3 – 2 reps @ 315#
*Set 4 – 1 rep @ 325#
*Set 5 – 1 rep @ 335#
*Set 6 – 1 rep @ 345#

-Didn't work off actual %s today, but this is the heaviest squatting I've done in a long time. The last single was at 90% and it felt really easy. Zero pain, felt strong. Little bit of knees coming in... but will be hitting this hard now that I can squat again.

B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.

-1 set @ 185#
-3 sets @ 225#
-1 set @ 235#
-2 sets @ 245#
-2 sets @ 255#
-1 set @ 265#

-Felt really good in here, I love cleaning!

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Double Kettlebell Swings (2 x 16 kg)
Minute 2 – 8 Box Step-Overs (24") with Front-Racked Kettlebells (2 x 16 kg)
Minute 3 – 15 Unbroken Wall Ball Shots (20 lbs)


-So this was fucking awful. I didn't have the 30# WB... so scaled that to the heaviest I had, a 20#. The step overs were supposed to be with 2 x 53# for 15 reps a minute... I felt like this was impossible. I did 10 with 2 x 53# for 10 minutes... then scaled back to 16kg for the remaining 20 minutes. I did the same with the double KBS. These were supposed be to 2 x 53# for 15 reps... scaled back to 10 reps with 16 kgs after minute 15... My body was wrecked after this. I'm not sure doing this RX is even possible? I'd like to see it done, I would be impressed.

9/2/14

Today was a very solid training session. Felt great on the muscle-ups and bench... C2B pull-ups were a little rough though. I felt great on the first set (went unbroken), but my arms fatigued very quickly. Pumped to train tomorrow!

A.
Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 3 reps
Minute 2 – Handstand Walk x 10-15 Meters

-Complete, strict muscle-ups were great, handstand walk is coming along. I can at least now always go a distance instead of just eating shit at half of my attempts.

B.
Bench Press
*Set 1 – 5 reps @ 65% (165#) of tested 1-RM
*Set 2 – 3 reps @ 75% (190#)
*Set 3 – 1 rep @ 85% (215#)
*Set 4 – 3 reps @ 85% (215#)
*Set 5 – 2 reps @ 90% (230#)
*Set 6 – 1 rep @ 95% (240#)
*Set 7 – 8 reps @ 80% (205#)
*Set 8 – 8 reps @ 80% (205#)
Rest exactly 2 minutes between sets.

-240# felt really solid for the single ... sets at 205# were 6 and 5 legit reps, with the extra reps needing a little spot. Solid training.

C.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
20 Chest-to-Bar Pull-Ups
Complete each set as quickly as possible. Note times for each set.

-2:42 - UB
-3:35 - 10/3/2/3/2
-4:09 - 5/5/3/2/3/1/1
-4:01 - 5/5/5/3/1/1
-4:15 - 5/5/5/2/1/1/1

D.
2 Sets of Max Reps:
DB Incline Bench Press (2 x 45# DB)
Rest as needed

-24, 20. Huge pump.

9/1/14

Today was a solid training session. Felt a little tired when I got to the gym, but once I got warmed up I felt great and hit a PR. Strict HSPU felt a lot better than last week, jerk-grip OHS felt awesome today. Also on a very positive note... back squatted with zero pain in the back. The ART / needling  I got last week has made massive improvements in my lower back.

A.
Five sets of:
Snatch Balance x 1 rep
Rest as needed
Build over the course of the five sets to your heaviest drop snatch.

-185#, 205#, 225#, 245#, 255# (PR). I think the most I've ever done for this was 235#?  Not a movement I do often. 255# was tough, came forward a little bit standing it up, but got the rep.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with no foot movement @ 65-75% (145-168#) of 1-RM Snatch
(Last performed on August 11, 2014.)

-165# for all sets. These were the first legit squat snatching I've done in a while, had zero pain and felt really strong, great stuff. I did this with power snatches at 176# for the last 4 sets on 8/11/14. Because I was squat snatching kept the weight at a consistent 165# for all sets.

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 255#
*Set 2 – 4 reps @ 305#
*Set 3 – 2 reps @ 325#
*Set 4 – 6 reps @ 255#
*Set 5 – 4 reps @ 305#
*Set 6 – 2 reps @ 325#
*Set 7 – 2 reps @ 335#
*Set 8 – 2 reps @ 335#

-Complete, didn't go off %s today, but felt things out. Knees coming in a bit at the 335# doubles... but at least I can rep these weights with no pain. I'm really happy to be able to squat again.

D.
Three rounds for time of:
12 Toes to Bar
12 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)

-14:50... this was a very tough WOD for me, it is way outside my comfort zone. Snatched the first set of OHS, then did push-jerk grip OHS for the last two sets. Felt a lot stronger going narrow. HSPU still suck, but felt much better than last week... 6/3/3 and then 4 sets of 3 for the sets two and three. Tough WOD, big effort.

8/31/14

Complete rest.