Really early training session for a Saturday ... got in the gym at 5 am ... was rough to get started, was very tired. Once I got moving I felt really solid though. Did this workout a year ago and was happy with my improvement over last year. Have a crazy schedule this week and then a competition on Sunday, we will see if I can fit all the work in or not.
A.
Five sets for times of:
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Rest 5 minutes, and then…
B.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds
Rest 5 minutes, and then…
C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs)
10 Pull-Ups
20 Double-Unders
-:33, :36, :38, 1:03, 1:22 (last year - :36, :37, :1:17, 1:25, 1:34.)
-1:06, 1:08, 1:08, 1:09, 1:15 (last year - : 1:10, 1:12, 1:11, 1:17, 1:17.)
-3 Rounds plus 10 pull-ups (last year: - 3 rounds + 10 front squats).
Saturday, January 10, 2015
Friday, January 9, 2015
1/9/15
Today was a very solid training session. I felt very well rested and really pushed it. Part D crushed me ... those thrusters were just awful. Happy with my effort today though, looking forward to training tomorrow!
A.
Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
-275# ... failed 285# ... 275# is a PR tie ... rested about 3 minutes and tried for 285# and stilled couldn't get it, shoulders just fried.
B.
Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
-2:13 (1:35 row), 2:17 (1:39 row) ... this felt really solid ... remember doing similar workouts to this last year and them being much harder. Happy with progress on my shoulder-to-overhead.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (315#)
*Set 2 – 4 reps @ 75% (345#)
*Set 3 – 2 reps @ 85% (385#)
*Set 4 – 2 reps @ 90% (415#)
*Set 5 – 3 reps @ 85% (385#)
All percentages based off of best successful 1-RM established on December 8, 2014 (460#).
-Complete, felt okay other than back blowing up from the dead-lifts Wednesday.
D.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups
-7:18 ... unbroken muscle-ups, but had to break up the thrusters from the set of 18 ... gassed me out so hard. Straight pain. Was doing this alone, wish I had someone else to train with today!
E.
Four sets for Max Calories of:
3 Minutes of Airdyne
2 Minutes Rest
-73, 69, 67, 67 ... ouch. Glad I snuck this in though! Recovered well from part D in about 10 minutes.
A.
Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
-275# ... failed 285# ... 275# is a PR tie ... rested about 3 minutes and tried for 285# and stilled couldn't get it, shoulders just fried.
B.
Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
-2:13 (1:35 row), 2:17 (1:39 row) ... this felt really solid ... remember doing similar workouts to this last year and them being much harder. Happy with progress on my shoulder-to-overhead.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% (315#)
*Set 2 – 4 reps @ 75% (345#)
*Set 3 – 2 reps @ 85% (385#)
*Set 4 – 2 reps @ 90% (415#)
*Set 5 – 3 reps @ 85% (385#)
All percentages based off of best successful 1-RM established on December 8, 2014 (460#).
-Complete, felt okay other than back blowing up from the dead-lifts Wednesday.
D.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups
-7:18 ... unbroken muscle-ups, but had to break up the thrusters from the set of 18 ... gassed me out so hard. Straight pain. Was doing this alone, wish I had someone else to train with today!
E.
Four sets for Max Calories of:
3 Minutes of Airdyne
2 Minutes Rest
-73, 69, 67, 67 ... ouch. Glad I snuck this in though! Recovered well from part D in about 10 minutes.
Thursday, January 8, 2015
1/8/15
Much needed complete rest. Slept a lot last night and took a two hour nap today ... looking forward to training tomorrow!
Wednesday, January 7, 2015
1/7/15
Only slept 5 hours last night ... then caught another 2 hours of terrible sleep on a plane. Got back to Chicago and wasn't feeling great, but once I got warm I felt really solid. This was a great day of training, really glad I got it in and I'm back in Chicago.
A.
Deadlift
*Set 1 – 10 reps @ 255#
*Set 2 – 10 reps @ 315#
*Set 3 – 10 reps @ 365#
*Set 4 – 8 reps @ 405#
*Set 5 – 6 reps @ 455#
*Set 6 - 6 reps @ 475# (PR)
Rest 2-3 minutes between sets.
-There were some percentages written out ... but was feeling solid so I went for the big PR ... felt awesome, really stoked about increasing my dead-lift this last year.
B.
For time:
25 Wall Ball Shots (20 lb)
Row 500m
20 Wall Ball Shots
Row 500m
15 Wall Ball Shots
Row 500m
10 Wall Ball Shots
-8:02, unbroken.
Rest until the clock reaches 12 minutes, and then…
C.
Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)
-6:03 ... missed a couple double unders, KB were 3 unbroken, 1 9/6, unbroken. Felt pretty good here.
D.
Three sets, not for time, of:
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions (45#) x 10 reps @ 2012
Rest 45 seconds
-Complete.
A.
Deadlift
*Set 1 – 10 reps @ 255#
*Set 2 – 10 reps @ 315#
*Set 3 – 10 reps @ 365#
*Set 4 – 8 reps @ 405#
*Set 5 – 6 reps @ 455#
*Set 6 - 6 reps @ 475# (PR)
Rest 2-3 minutes between sets.
-There were some percentages written out ... but was feeling solid so I went for the big PR ... felt awesome, really stoked about increasing my dead-lift this last year.
B.
For time:
25 Wall Ball Shots (20 lb)
Row 500m
20 Wall Ball Shots
Row 500m
15 Wall Ball Shots
Row 500m
10 Wall Ball Shots
-8:02, unbroken.
Rest until the clock reaches 12 minutes, and then…
C.
Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)
-6:03 ... missed a couple double unders, KB were 3 unbroken, 1 9/6, unbroken. Felt pretty good here.
D.
Three sets, not for time, of:
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions (45#) x 10 reps @ 2012
Rest 45 seconds
-Complete.
Tuesday, January 6, 2015
1/6/15
AM Workout (0700)
Felt really great this morning, got the work in earlier than I have over this vacation. Had basically the entire gym to myself. Much better day than yesterday.
A.
Three sets, not for time, of:
Push-ups x 10 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps
-Complete, solid warm-up.
B.
Every minute, on the minute, for 12 minutes:
Power Snatch with 3 second hold at top x 1 rep @ 75% (185#)
-Complete ... these were supposed to be full snatches, but powered it ... only have my zero drop invo8s ... felt solid though.
C.
Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips
-2:15, 2:30, 2:30, 2:40, 2:35, 2:49 ... gassed out the the ring dips on the last set ... but was otherwise consistent with sets of 5/5/5 with 5-8 seconds rest between each set of dips ... rowing felt great, felt fast/light on the burpees as well.
D.
Three sets, not for time, of:
Face Down Chinese Plank x 60 seconds
Rest as needed
Reverse Snow Angels x 10 reps
(perform these slow and controlled)
Rest as needed
-Complete. Fun / different / solid cool-down.
PM Workout (1630)
Got in the gym in the afternoon, felt really solid during this second session. Rowing and benching is feeling great.
A.
Every 9 minutes for 27 minutes (3 sets):
Row 1600m
-5:44, 5:45, 5:48 ... was happy with effort / consistency here ... was about 80% effort, lungs felt really solid.
B.
Bench Press
*Set 1 - 5 x 65% (170#)
*Set 2 - 3 x 75% (195#)
*Set 3 - 1 x 85% (225#)
*Set 4 - 5 x 75% (195#)
*Set 5 - 3 x 85% (225#)
*Set 6 - 1 x 95% (245#)
*Set 7 - 10 x 75% (195#)
*Set 8 - 10 x 75% (195#)
*Set 9 - 6 x 80% (205#)
*Set 10 - 6 x 80% (205#)
Rest 2-3 minutes between sets
-Complete, no missed reps, no spotter. Great stuff, really fun training, feeling strong on the bench lately.
C.
Various Direct Bicep Training:
EZ Bar Curl (105#) - 8 sets x 8 reps @ 90 seconds rest
Seated Dumbbell Curl - 4 sets x 8 reps @ 60 seconds rest
Seated Dumbbell Hammer Curl - 4 sets x 8 reps @ 60 seconds rest
Some direct forearm stuff to finish it off
-Fun stuff, giant pump, was good to just mess around and push it hard on these exercises.
Felt really great this morning, got the work in earlier than I have over this vacation. Had basically the entire gym to myself. Much better day than yesterday.
A.
Three sets, not for time, of:
Push-ups x 10 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps
-Complete, solid warm-up.
B.
Every minute, on the minute, for 12 minutes:
Power Snatch with 3 second hold at top x 1 rep @ 75% (185#)
-Complete ... these were supposed to be full snatches, but powered it ... only have my zero drop invo8s ... felt solid though.
C.
Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips
-2:15, 2:30, 2:30, 2:40, 2:35, 2:49 ... gassed out the the ring dips on the last set ... but was otherwise consistent with sets of 5/5/5 with 5-8 seconds rest between each set of dips ... rowing felt great, felt fast/light on the burpees as well.
D.
Three sets, not for time, of:
Face Down Chinese Plank x 60 seconds
Rest as needed
Reverse Snow Angels x 10 reps
(perform these slow and controlled)
Rest as needed
-Complete. Fun / different / solid cool-down.
PM Workout (1630)
Got in the gym in the afternoon, felt really solid during this second session. Rowing and benching is feeling great.
A.
Every 9 minutes for 27 minutes (3 sets):
Row 1600m
-5:44, 5:45, 5:48 ... was happy with effort / consistency here ... was about 80% effort, lungs felt really solid.
B.
Bench Press
*Set 1 - 5 x 65% (170#)
*Set 2 - 3 x 75% (195#)
*Set 3 - 1 x 85% (225#)
*Set 4 - 5 x 75% (195#)
*Set 5 - 3 x 85% (225#)
*Set 6 - 1 x 95% (245#)
*Set 7 - 10 x 75% (195#)
*Set 8 - 10 x 75% (195#)
*Set 9 - 6 x 80% (205#)
*Set 10 - 6 x 80% (205#)
Rest 2-3 minutes between sets
-Complete, no missed reps, no spotter. Great stuff, really fun training, feeling strong on the bench lately.
C.
Various Direct Bicep Training:
EZ Bar Curl (105#) - 8 sets x 8 reps @ 90 seconds rest
Seated Dumbbell Curl - 4 sets x 8 reps @ 60 seconds rest
Seated Dumbbell Hammer Curl - 4 sets x 8 reps @ 60 seconds rest
Some direct forearm stuff to finish it off
-Fun stuff, giant pump, was good to just mess around and push it hard on these exercises.
Monday, January 5, 2015
1/5/15
Was happy with everything up until part D ... felt like shit and didn't improve my score from the Open last year ... an entire year of fucking training for fucking nothing. I feel like a complete failure and that I fucking hate crossfit.
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80% (295-315#)
Strict Handstand Push-Ups x 5 reps
-Used 80% (315#) for all the reps, got those easy.
-As written the workout was supposed to be 6 SHSPU ... scaled to 5 and got all the reps ... but the last 3 sets were every 2 minutes instead of every 90 ... so finished right about 14 minutes ... was still happy with 40 SHPSU and 16 Front Squats at 315# in 14 minutes.
B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
-225#, 275# x sets, 280# (PR) - all reps on all sets touch and go, felt strong here.
C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% (200#) of 1-RM Clean
Rest 90 seconds
Note the weight used and the reps achieved.
From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.
-12,10,10,9 @ 200# - felt really good here. Fun stuff.
D.
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds within the 3-minute period.
-Got second set of 14 reps of OHS ... last year got that set plus 11 C2B ... goal was to get into the set of 16. Just fucking sucked, felt like shit from the start. Makes me fucking hate this shit. It seems to never improve the amount of effort I put in ... I just keep getting stronger and staying shitty at actual crossfit stuff ... fuck it, tomorrow is another day.
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80% (295-315#)
Strict Handstand Push-Ups x 5 reps
-Used 80% (315#) for all the reps, got those easy.
-As written the workout was supposed to be 6 SHSPU ... scaled to 5 and got all the reps ... but the last 3 sets were every 2 minutes instead of every 90 ... so finished right about 14 minutes ... was still happy with 40 SHPSU and 16 Front Squats at 315# in 14 minutes.
B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
-225#, 275# x sets, 280# (PR) - all reps on all sets touch and go, felt strong here.
C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% (200#) of 1-RM Clean
Rest 90 seconds
Note the weight used and the reps achieved.
From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.
-12,10,10,9 @ 200# - felt really good here. Fun stuff.
D.
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds within the 3-minute period.
-Got second set of 14 reps of OHS ... last year got that set plus 11 C2B ... goal was to get into the set of 16. Just fucking sucked, felt like shit from the start. Makes me fucking hate this shit. It seems to never improve the amount of effort I put in ... I just keep getting stronger and staying shitty at actual crossfit stuff ... fuck it, tomorrow is another day.
Sunday, January 4, 2015
Saturday, January 3, 2015
1/3/15
I was a little tired when I woke up this morning, but ended up having a super solid workout. I felt great on everything.
A.
Five sets of:
Power Clean x 8 reps
Rest 2 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 185/125 lbs
*Set 4 – 205/135 lbs
*Set 5 – 225/145 lbs
Goal is to find out whether you will need to switch strategies as the loading increases, and if so, how effectively you do so and how much time is lost.
-:15, :14, :14, :16, :23 ... slowed a little at 225# ... but all sets unbroken. 8 reps TnG PR power clean. Everything else felt extremely light and fast.
B.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar Pull-Ups
-2:44, 2:50, 2:55, 3:02, 3:05 ... very consistent here. C2B pull-ups were rough, but really pushed it and got all the sets unbroken. Happy with my effort / progress here.
C.
Overhead DB Tricep Extensions - 15,10,8,8,8
-45#, 70#, 85# x 3 sets
-Went on to do: Tricep Extensions, Close Grip Push-ups, Band pull-down work, Bench Dips ... just a bunch of old school tricep stuff, was really fun and got a huge pump. Took about 30 minutes total, don't really remember the reps, most of the sets were just max effort with 1-2 minutes rest between.
A.
Five sets of:
Power Clean x 8 reps
Rest 2 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 185/125 lbs
*Set 4 – 205/135 lbs
*Set 5 – 225/145 lbs
Goal is to find out whether you will need to switch strategies as the loading increases, and if so, how effectively you do so and how much time is lost.
-:15, :14, :14, :16, :23 ... slowed a little at 225# ... but all sets unbroken. 8 reps TnG PR power clean. Everything else felt extremely light and fast.
B.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar Pull-Ups
-2:44, 2:50, 2:55, 3:02, 3:05 ... very consistent here. C2B pull-ups were rough, but really pushed it and got all the sets unbroken. Happy with my effort / progress here.
C.
Overhead DB Tricep Extensions - 15,10,8,8,8
-45#, 70#, 85# x 3 sets
-Went on to do: Tricep Extensions, Close Grip Push-ups, Band pull-down work, Bench Dips ... just a bunch of old school tricep stuff, was really fun and got a huge pump. Took about 30 minutes total, don't really remember the reps, most of the sets were just max effort with 1-2 minutes rest between.
Friday, January 2, 2015
1/2/15
AM Workout (1100)
Today was the best I've felt in the gym in a while. Nothing maximal today, just some really solid training. Muscle-ups felt much better than they did on Monday.
A.
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds
Note scores for each of the five sets.
-9-6-6-5-5 = 31 muscle-ups
B.
Every two minutes, for 20 minutes (10 sets):
High Hang Power Snatch + Power Snatch @ 75% (185#) of 1-RM Snatch
-Complete, all reps really easy, felt very light.
C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80% (225#-245#)
Work on perfect footwork and mechanics.
-235# for all reps (78%) ... was a bit challenging, but jerk is feeling much better lately.
D.
Every 3 minute for 9 minutes (3 sets):
-Max Unbroken Reps of Strict HSPU
-12, 10, 9 - these didn't feel great after all the jerking ... only rested about 3 minutes between C and D ... doors on the gym were closing, so didn't have time to do the metcon that was planned, so just got in the strict HSPUs because they are my biggest weakness.
PM Workout (1830)
Worked out with my sister at a really awesome local gym this afternoon. Had the gym to ourselves so I wrote up some conditioning on the spot. Was a really fun workout with lots of short sprints, really gassed me out. I felt great on everything aside from burpees ... but there were 80 burpees in this workout. Fun afternoon, looking forward to getting after it tomorrow morning!
On a running clock...
A.
For time:
30-20-10
GHD Sit-ups
HR Push-ups
At 10:00...
B.
5 RFT:
7 Dead-lift (225#)
7 Burpees-over-bar
7 Toes-to-bar
At 20:00...
C.
21-15-9
Kettlebell Swings (70#)
Burpees
At 30:00...
D.
3 RFT:
500m Row
20 Wall-ball
10 Pull-ups
-4:50
-5:05
-5:25
-10:22
-Part A was easy, unbroken
-Part B became hard on the 4th round, specifically the burpees, lost some time there but everything unbroken with slow burpees.
-Part C was unbroken KBS and even slower burpees than part B.
-Part D was fun, unbroken, had huge transitions between stations, but felt really solid.
Today was the best I've felt in the gym in a while. Nothing maximal today, just some really solid training. Muscle-ups felt much better than they did on Monday.
A.
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds
Note scores for each of the five sets.
-9-6-6-5-5 = 31 muscle-ups
B.
Every two minutes, for 20 minutes (10 sets):
High Hang Power Snatch + Power Snatch @ 75% (185#) of 1-RM Snatch
-Complete, all reps really easy, felt very light.
C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80% (225#-245#)
Work on perfect footwork and mechanics.
-235# for all reps (78%) ... was a bit challenging, but jerk is feeling much better lately.
D.
Every 3 minute for 9 minutes (3 sets):
-Max Unbroken Reps of Strict HSPU
-12, 10, 9 - these didn't feel great after all the jerking ... only rested about 3 minutes between C and D ... doors on the gym were closing, so didn't have time to do the metcon that was planned, so just got in the strict HSPUs because they are my biggest weakness.
PM Workout (1830)
Worked out with my sister at a really awesome local gym this afternoon. Had the gym to ourselves so I wrote up some conditioning on the spot. Was a really fun workout with lots of short sprints, really gassed me out. I felt great on everything aside from burpees ... but there were 80 burpees in this workout. Fun afternoon, looking forward to getting after it tomorrow morning!
On a running clock...
A.
For time:
30-20-10
GHD Sit-ups
HR Push-ups
At 10:00...
B.
5 RFT:
7 Dead-lift (225#)
7 Burpees-over-bar
7 Toes-to-bar
At 20:00...
C.
21-15-9
Kettlebell Swings (70#)
Burpees
At 30:00...
D.
3 RFT:
500m Row
20 Wall-ball
10 Pull-ups
-4:50
-5:05
-5:25
-10:22
-Part A was easy, unbroken
-Part B became hard on the 4th round, specifically the burpees, lost some time there but everything unbroken with slow burpees.
-Part C was unbroken KBS and even slower burpees than part B.
-Part D was fun, unbroken, had huge transitions between stations, but felt really solid.
Thursday, January 1, 2015
1/1/15
Active Recovery.
10,000m Row.
-41:45 ... kept 2:05 pace with a 20 SPM from start to finish ... conversational pace. Stretched for 10 minutes afterward. Felt good to get some aerobic movement in. Looking forward to training tomorrow.
10,000m Row.
-41:45 ... kept 2:05 pace with a 20 SPM from start to finish ... conversational pace. Stretched for 10 minutes afterward. Felt good to get some aerobic movement in. Looking forward to training tomorrow.
Wednesday, December 31, 2014
12/31/14
Today was a decent workout ... really hard metabolic conditioning. Wasn't very amped up to train with the stupid gymnastics warm-up thing and no heavy barbells ... but got the work in. The metcon was really fun in that it was extremely difficult and I was doing it alone, was great to just push myself against the clock. Glad I got all the reps in ... took everything I had.
A.
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – :30 L-sit
Minute 2 – :30 Handstand Hold / Freestanding practice near wall
Minute 3 – 8 Strict Ring Dips with a 2-Second Pause at Full Extension
-Complete ... wasn't fun.
B.
Five sets of:
10 Shoulder to Overhead (155 lbs)
Rest 2 minutes
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.
-:15, :15, :15, :14, :15 ... shoulders are sore, but felt solid ... light weight.
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells (2 x 2 pood in farmer's carry)
Minute 3 – 15 Burpees
-This was gnarly ... got all the reps. I felt really heavy on the burpees, but got through them. Unbroken KBS ... 5/5 lunges every set, dropping at a turnaround point each time for a few seconds.
A.
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – :30 L-sit
Minute 2 – :30 Handstand Hold / Freestanding practice near wall
Minute 3 – 8 Strict Ring Dips with a 2-Second Pause at Full Extension
-Complete ... wasn't fun.
B.
Five sets of:
10 Shoulder to Overhead (155 lbs)
Rest 2 minutes
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.
-:15, :15, :15, :14, :15 ... shoulders are sore, but felt solid ... light weight.
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells (2 x 2 pood in farmer's carry)
Minute 3 – 15 Burpees
-This was gnarly ... got all the reps. I felt really heavy on the burpees, but got through them. Unbroken KBS ... 5/5 lunges every set, dropping at a turnaround point each time for a few seconds.
Tuesday, December 30, 2014
12/30/14
Was on a tight schedule ... had to break up the day's work into two sessions.
AM Workout (1000)
3 Sets:
Row 1000m
30 Box Jump Overs (24")
20 Dead-lifts (225#)
20 Strict Pull-ups
Rest 4:00
-7:58
-8:48
-9:04
-Felt okay on everything ... strict pull-ups took about 2 minutes each time, felt heavy there. Everything else was smooth.
PM Workout (1600)
A.
3 Sets:
Weighted Supinated-Grip Pull-Ups (61#) x 5 rep
Strict Handstand Push-Ups x 10 reps
Rest 2 minutes
-Complete ... did not feel great, but didn't really warm up enough.
B.
Three sets of:
Tall Jerks (135#) x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
-135#, 185#, 205#, 225#, 245#, 255# ... felt really good jerking today.
C.
EMOM 20:
Odd: Bench Press x 5 reps
Even: Russian Kettlebell Swings (2 pood) x 15 reps
-Went for 10 minutes at 205# ... then had to drop down to 185# for the second half. Was a solid workout, even with the decrease in weight. Glad to sneak in some bench time.
AM Workout (1000)
3 Sets:
Row 1000m
30 Box Jump Overs (24")
20 Dead-lifts (225#)
20 Strict Pull-ups
Rest 4:00
-7:58
-8:48
-9:04
-Felt okay on everything ... strict pull-ups took about 2 minutes each time, felt heavy there. Everything else was smooth.
PM Workout (1600)
A.
3 Sets:
Weighted Supinated-Grip Pull-Ups (61#) x 5 rep
Strict Handstand Push-Ups x 10 reps
Rest 2 minutes
-Complete ... did not feel great, but didn't really warm up enough.
B.
Three sets of:
Tall Jerks (135#) x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
-135#, 185#, 205#, 225#, 245#, 255# ... felt really good jerking today.
C.
EMOM 20:
Odd: Bench Press x 5 reps
Even: Russian Kettlebell Swings (2 pood) x 15 reps
-Went for 10 minutes at 205# ... then had to drop down to 185# for the second half. Was a solid workout, even with the decrease in weight. Glad to sneak in some bench time.
Monday, December 29, 2014
12/29/14
Didn't feel great today in the gym ... always have a bit of mental anxiety after a night of heavy drinking. Didn't really eat much of anything yesterday and was severely dehydrated. I felt like complete shit at first, but as I got more and more warmed up I ended up feeling pretty solid. Looking forward to getting all this shit out of my system and getting back into the swing of training hard/eating well/sleeping more. Looking forward to training and feeling better tomorrow!
A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – 4-8 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – Rest
-Complete ... 8,8,6 muscle-ups, everything else complete. Felt absolutely awful, definitely started to feel that I'm still slightly hungover.
B.
Four sets of:
135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes
*Sets 1&3 – Snatch Technique
*Sets 2&4 – Power Clean & Press Technique
-:20, :21, :18, :20. Felt much better here.
C.
Complete as many rounds and reps as possible in 20 minutes of:
Row 500m
20 Unbroken Wall Ball Shots (20 lbs)
-7 Rounds, kept it just under 1:59 for the entire 20 minutes, felt great on this workout. Rowing and wall-balls are my two best movements, felt good to sweat.
D.
Three sets of:
Weighted GHD Hip Extension (45#) x 8 reps @ 2013
Rest as needed
Trap 3-Raises (10# DB) x 10 reps each arm @ 2111
Rest as needed
-Complete
A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – 4-8 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – Rest
-Complete ... 8,8,6 muscle-ups, everything else complete. Felt absolutely awful, definitely started to feel that I'm still slightly hungover.
B.
Four sets of:
135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes
*Sets 1&3 – Snatch Technique
*Sets 2&4 – Power Clean & Press Technique
-:20, :21, :18, :20. Felt much better here.
C.
Complete as many rounds and reps as possible in 20 minutes of:
Row 500m
20 Unbroken Wall Ball Shots (20 lbs)
-7 Rounds, kept it just under 1:59 for the entire 20 minutes, felt great on this workout. Rowing and wall-balls are my two best movements, felt good to sweat.
D.
Three sets of:
Weighted GHD Hip Extension (45#) x 8 reps @ 2013
Rest as needed
Trap 3-Raises (10# DB) x 10 reps each arm @ 2111
Rest as needed
-Complete
Saturday, December 27, 2014
12/27/14
Today was a very solid workout. Didn't really feel great on the clean and jerk, but felt solid for the metcon. Big effort, fun day in the gym with my friend. Cut out the accessory stuff, didn't have time.
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60% (185#) x 3, 75% (225#) x 3, 80% (245#) x 4
-Complete, felt a little sluggish, but easily got all reps ... light percentages.
B.
Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
6 Power Cleans (225/155 lbs)
12 Chest-to-Bar Pull-Ups
-2:58
-3:24
-3:49
-3:48
-3:49
-3:59
-Was happy with my effort here ... all cleans fast singles, 2 sets of C2B unbroken, then all others sets 7/5. Big effort, fun and challenging workout.
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60% (185#) x 3, 75% (225#) x 3, 80% (245#) x 4
-Complete, felt a little sluggish, but easily got all reps ... light percentages.
B.
Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
6 Power Cleans (225/155 lbs)
12 Chest-to-Bar Pull-Ups
-2:58
-3:24
-3:49
-3:48
-3:49
-3:59
-Was happy with my effort here ... all cleans fast singles, 2 sets of C2B unbroken, then all others sets 7/5. Big effort, fun and challenging workout.
Friday, December 26, 2014
12/26/14
Today was a lower volume session. I was okay with this, still a little fatigued from Tuesday and this is a de-load week. My hamstrings still have some DOMS going on, other than that body felt pretty solid.
A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 8 x L-Pull-ups
Minute 2 – 40 x Double-Unders
Minute 3 – 8 x Strict Handstand Push-Ups
-Complete.
B.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch x 2 reps
Loading per set (by %): 55% (135#) x 2, 65% (165#) x 2, 75% (185#) x 2, 85% (205#) x 4
-Complete, worked on technique here, felt strong. Nothing crazy.
C.
Five Sets of:
Snatch Grip Push-Press x 5 reps
Rest 3-4 minutes
-135#, 205#, 225#, 225#, 235#(f) - 4 reps
-225# was 5 RM PR ... 235# was a 4 RM PR ... failed lockout on that last rep.
A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 8 x L-Pull-ups
Minute 2 – 40 x Double-Unders
Minute 3 – 8 x Strict Handstand Push-Ups
-Complete.
B.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch x 2 reps
Loading per set (by %): 55% (135#) x 2, 65% (165#) x 2, 75% (185#) x 2, 85% (205#) x 4
-Complete, worked on technique here, felt strong. Nothing crazy.
C.
Five Sets of:
Snatch Grip Push-Press x 5 reps
Rest 3-4 minutes
-135#, 205#, 225#, 225#, 235#(f) - 4 reps
-225# was 5 RM PR ... 235# was a 4 RM PR ... failed lockout on that last rep.
Thursday, December 25, 2014
Tuesday, December 23, 2014
12/23/14
Today was an awesome day in the gym. There was the 12 days of christmas crap programmed ... but I instead took the opportunity to do a workout I wrote that I've wanted to get after for a while. Looked like this:
For time:
10,9,8,7...1
Bench Press (225#)
Back Squat (315#)
Dead-lift (405#)
Strict Weighted Pull-up (45#)
-63.30. This was a great session. Felt strong on everything. While doing this and finishing it I was more just proud of myself than anything. I remember in 2010-11 when these numbers were ABOVE my 1 RMs ... I literally would have told you then that I'd never be strong enough to do this workout. Crazy the progress you can make with consistency and intensity in training. Great day in the gym. I was literally scared / questioning myself if I could even do this (especially the bench press) prior to starting the clock. But I got the work done, was a big effort. I'll try this again in a few years!
-Bench Press: PRed my 5 rm bench on the opening set ... rest of it was triples, doubles and singles with no strategy, just based off feel.
-Back Squat: felt really confident here ... all sets easily unbroken.
-Deadlift: Was confident here, but paced... opened with a set of 5 on every set greater than 5 and broke those sets into sets of 2, everything 5 and below was unbroken.
-Pull-ups: Just as much of a shit-show as the bench, just got through them with triples, doubles and singles as necessary.
For time:
10,9,8,7...1
Bench Press (225#)
Back Squat (315#)
Dead-lift (405#)
Strict Weighted Pull-up (45#)
-63.30. This was a great session. Felt strong on everything. While doing this and finishing it I was more just proud of myself than anything. I remember in 2010-11 when these numbers were ABOVE my 1 RMs ... I literally would have told you then that I'd never be strong enough to do this workout. Crazy the progress you can make with consistency and intensity in training. Great day in the gym. I was literally scared / questioning myself if I could even do this (especially the bench press) prior to starting the clock. But I got the work done, was a big effort. I'll try this again in a few years!
-Bench Press: PRed my 5 rm bench on the opening set ... rest of it was triples, doubles and singles with no strategy, just based off feel.
-Back Squat: felt really confident here ... all sets easily unbroken.
-Deadlift: Was confident here, but paced... opened with a set of 5 on every set greater than 5 and broke those sets into sets of 2, everything 5 and below was unbroken.
-Pull-ups: Just as much of a shit-show as the bench, just got through them with triples, doubles and singles as necessary.
Monday, December 22, 2014
12/22/14
Today was the chillest training session I've had in a very long time. Considering I felt overtrained this last month and the craziness I did on Saturday, I was completely okay with this. I was happy to get in the gym and move around though. Looking forward to some tougher training tomorrow.
A.
Split Jerk - work up to a heavy single in 20 minutes
-Worked up to 297# ... felt really solid. This gym I was visiting had some awesome jerk blocks, was great to use.
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Power Snatch + Power Snatch from Below the Knee
(pause for one second at the mid-thigh, and one second below the knee before each lift)
Build over the course of the six sets, but the focus should be on perfect mechanics.
-Used 185# for all sets ... kept it nice and light.
C.
Every minute, on the minute, for 15 minutes:
Min 1 – 30 Double-Unders + 3 Bar Muscle-Ups
Min 2 – Push Ups x 15 reps
Min 3 – Toes to Bar x 10 reps
-Complete, no where near maximal effort, barely got my HR up. Easy day.
A.
Split Jerk - work up to a heavy single in 20 minutes
-Worked up to 297# ... felt really solid. This gym I was visiting had some awesome jerk blocks, was great to use.
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Power Snatch + Power Snatch from Below the Knee
(pause for one second at the mid-thigh, and one second below the knee before each lift)
Build over the course of the six sets, but the focus should be on perfect mechanics.
-Used 185# for all sets ... kept it nice and light.
C.
Every minute, on the minute, for 15 minutes:
Min 1 – 30 Double-Unders + 3 Bar Muscle-Ups
Min 2 – Push Ups x 15 reps
Min 3 – Toes to Bar x 10 reps
-Complete, no where near maximal effort, barely got my HR up. Easy day.
Sunday, December 21, 2014
Subscribe to:
Posts (Atom)