Complete rest.
Got some ART and some serious dry needling on my lower left back/hip/glute.
Friday, April 10, 2015
Wednesday, April 8, 2015
4/8/15
This morning was a very tough training session. I had fun just pushing it and making it hurt on parts C and D. Body was tight today, especially my shoulders, but once I warmed up I felt good on everything.
A.
Take 5-10 minutes to build to a 5-RM Overhead Weighted Pistol on Each Leg
-"Weighted" ... just did about 20 reps over the course of 6-ish minutes with the PVC pipe. Tried to use the 45# bar and couldn't stand it up, really lacking in the hip / ankle mobility for this. Something to work on I guess.
B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 2 reps (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Use jerk blocks if possible.
-Tall jerks - 135# across
-Pause Jerks: 185#, 225#, 235#, 245#, 255#, 265# ... felt pretty good here.
C.
Complete rounds of 12, 9 and 6 reps for time of:
185/125 lb Ground to Overhead
Muscle-Ups
Rest exactly 2 minutes, and then…
D.
For time:
40 Front-Racked Stationary Lunges (185/125 lbs)
-10:40 ... singles for G2O, mu were 6/3/3, 6/3, 4/2 ... big push at the end.
-5:57 ... biggest set was 8 reps ... this was horrible, just a grind.
E.
3 Sets:
Reverse Hypers (140#) x 12 reps
Rest as needed
DB Bench Press (palms facing head) (2 x 50# DB) x 20 reps
Rest as needed
-Complete.
A.
Take 5-10 minutes to build to a 5-RM Overhead Weighted Pistol on Each Leg
-"Weighted" ... just did about 20 reps over the course of 6-ish minutes with the PVC pipe. Tried to use the 45# bar and couldn't stand it up, really lacking in the hip / ankle mobility for this. Something to work on I guess.
B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 2 reps (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Use jerk blocks if possible.
-Tall jerks - 135# across
-Pause Jerks: 185#, 225#, 235#, 245#, 255#, 265# ... felt pretty good here.
C.
Complete rounds of 12, 9 and 6 reps for time of:
185/125 lb Ground to Overhead
Muscle-Ups
Rest exactly 2 minutes, and then…
D.
For time:
40 Front-Racked Stationary Lunges (185/125 lbs)
-10:40 ... singles for G2O, mu were 6/3/3, 6/3, 4/2 ... big push at the end.
-5:57 ... biggest set was 8 reps ... this was horrible, just a grind.
E.
3 Sets:
Reverse Hypers (140#) x 12 reps
Rest as needed
DB Bench Press (palms facing head) (2 x 50# DB) x 20 reps
Rest as needed
-Complete.
Tuesday, April 7, 2015
4/7/15
Today was a little frustrating because the light %s on snatches felt heavier than they should have. But I should take this more positively given the simple fact I am able to snatch below parallel without pain. Hip/back are holding up okay, didn't back squat heavy given the heavier front squatting yesterday, but felt everything out and it wasn't painful or tight at all. The metcon was great, I was able to push it hard and my lungs felt good for the first time in weeks. That week off last week really helped my body recover.
A.
Every minute, on the minute, for 8 minutes:
Snatch with 3-Second Pause in Receiving Position x 1 rep @ 75% (185#)
(feeling positions, making each lift technically perfect)
followed by…
Every minute, on the minute, for 5 minutes:
Snatch + Overhead Squat @ 80% (195#)
-Complete, no missed reps, felt heavier than I remember these numbers feeling.
B.
Four sets of:
Snatch Pull x 2 reps @ 100% (245#)
Rest as needed
-Complete.
C.
Four sets of:
Sling-shot Back Squat x 10 reps @ 135#
-Just rehabbing the movement, focusing on good movement. First back squatting in about 6 weeks.
D.
Every 4 minutes, for 32 minutes (8 sets) for times:
Row 500 Meters
5 Burpees Over the Erg
-Result:
1. 1:55
2. 1:54
3. 1:53
4. 1:55
5. 1:56
6. 1:57
7. 1:56
8. 1:54
-This was really good conditioning, my lungs and legs felt very good. It was a big battle to keep the 500s below 1:39, big effort, great stuff. I tried to get as intense on the erg as I was during 15.5, but finding that level of intensity/effort is tough. Overall this was a great session in the gym.
A.
Every minute, on the minute, for 8 minutes:
Snatch with 3-Second Pause in Receiving Position x 1 rep @ 75% (185#)
(feeling positions, making each lift technically perfect)
followed by…
Every minute, on the minute, for 5 minutes:
Snatch + Overhead Squat @ 80% (195#)
-Complete, no missed reps, felt heavier than I remember these numbers feeling.
B.
Four sets of:
Snatch Pull x 2 reps @ 100% (245#)
Rest as needed
-Complete.
C.
Four sets of:
Sling-shot Back Squat x 10 reps @ 135#
-Just rehabbing the movement, focusing on good movement. First back squatting in about 6 weeks.
D.
Every 4 minutes, for 32 minutes (8 sets) for times:
Row 500 Meters
5 Burpees Over the Erg
-Result:
1. 1:55
2. 1:54
3. 1:53
4. 1:55
5. 1:56
6. 1:57
7. 1:56
8. 1:54
-This was really good conditioning, my lungs and legs felt very good. It was a big battle to keep the 500s below 1:39, big effort, great stuff. I tried to get as intense on the erg as I was during 15.5, but finding that level of intensity/effort is tough. Overall this was a great session in the gym.
Monday, April 6, 2015
4/6/15
Today was the best training session I've had since before the Open. It was great to just have the pressure off and enjoy myself with two of my best friends in the gym. Also, I was mostly just happy because I could squat, clean and dead-lift with no pain. This recurrent injury has been extremely frustrating. I didn't push any of the loading hard, but I was really just happy to move pain-free.
A.
Eight sets of:
Dead-Stop Front Squat x 1 rep
Rest as needed
Build over the course of the eight sets to today’s heavy single. Take the barbell off of safety racks from the bottom of your front squat/clean receiving position.
-225#, 255#, 255#, 275#, 275#, 295#, 305#, 315#.
-Didn't push the weight at all here. This is the first "heavy" squatting I've done in a while. Never done this movement before, but I really liked this exercise.
B.
Six sets of:
Power Clean + High-Hang Power Clean + Jerk
Rest as needed
Keep the barbell in your hands once it leaves the ground. Build over the course of the six sets to today’s heaviest complex.
-185#, 205#, 225#, 235#, 245#, 255# ... Didn't push the loading much here, everything felt very solid, no pain.
C.
Seven rounds for time of:
5 Ground to Overhead (155/105 lbs)
7 Bar-Facing Burpees Over the Barbell
9 Ring Dips (from Muscle-Up station)
-16:10. Single C+Js for the ground to overhead, burpees were at a consistent pace, 5 unbroken sets of ring dips (which, 45 unbroken is very good for me) and last two sets were 6/3 and 5/4. I lost a ton of time here on the last two sets of dips, but I gave it everything I had. This was very good training and ring dips are something I've always struggled with. I've made a lot of progress on them over the years.
D.
Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 – 225/135 lb Banded Deadlift x 12 reps
(stand on a band looped around your barbell and complete the 12 reps as quickly as possible)
Minute 2 – GHD Hip Extensions x 15 reps
Minute 3 – Toes to Bar x 15 reps
-Complete. Was smoked from part C, but got through this. I liked the banded DL a lot, could really feel the tension at the top in my glutes/hamstrings, was a nice change.
A.
Eight sets of:
Dead-Stop Front Squat x 1 rep
Rest as needed
Build over the course of the eight sets to today’s heavy single. Take the barbell off of safety racks from the bottom of your front squat/clean receiving position.
-225#, 255#, 255#, 275#, 275#, 295#, 305#, 315#.
-Didn't push the weight at all here. This is the first "heavy" squatting I've done in a while. Never done this movement before, but I really liked this exercise.
B.
Six sets of:
Power Clean + High-Hang Power Clean + Jerk
Rest as needed
Keep the barbell in your hands once it leaves the ground. Build over the course of the six sets to today’s heaviest complex.
-185#, 205#, 225#, 235#, 245#, 255# ... Didn't push the loading much here, everything felt very solid, no pain.
C.
Seven rounds for time of:
5 Ground to Overhead (155/105 lbs)
7 Bar-Facing Burpees Over the Barbell
9 Ring Dips (from Muscle-Up station)
-16:10. Single C+Js for the ground to overhead, burpees were at a consistent pace, 5 unbroken sets of ring dips (which, 45 unbroken is very good for me) and last two sets were 6/3 and 5/4. I lost a ton of time here on the last two sets of dips, but I gave it everything I had. This was very good training and ring dips are something I've always struggled with. I've made a lot of progress on them over the years.
D.
Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 – 225/135 lb Banded Deadlift x 12 reps
(stand on a band looped around your barbell and complete the 12 reps as quickly as possible)
Minute 2 – GHD Hip Extensions x 15 reps
Minute 3 – Toes to Bar x 15 reps
-Complete. Was smoked from part C, but got through this. I liked the banded DL a lot, could really feel the tension at the top in my glutes/hamstrings, was a nice change.
Sunday, April 5, 2015
4/5/15
Active recovery; 40 minutes aerobic run.
I'm looking forward to training hard tomorrow (within reason given my hip/back) and seeing how my body feels after this de-load week.
4/4/15
Today wasn't a real "training" day per-se. My buddy is who way into body-building wanted to get a workout in, so I tagged along with him at a traditional gym. It was a fun workout, was a good time with a good dude. We did a pressing / shoulder / triceps workout. Wasn't extremely intense, just went for the pump and didn't tax my body like a hard training session would. This was a fun/different way to train and just enjoy working out. I wouldn't train like this every day, but it was a nice change given my general burn-out toward competitive crossfit.
The workout was basically:
-Seated Strict Press - heavy 5,4,3,2,2
-Close Grip Bench Press - heavy 5 x 5 and some drop sets
-Various Dumbbell shoulder presses and tricep exercises, probably about 8 different exercises total
-Finished off with some shrugs/strict pull-ups/and cable tricep work.
Wednesday, April 1, 2015
4/2/15
Today was fun/different. I was training alone and I put everything together for this session. I wanted to get some different stuff in and re-test part C from a while ago.
A.
Three rounds for time of (at about ~80% effort):
Row 500 meters
Single arm hang, right arm, 15 seconds
Turkish Get-up, left arm, 5 reps (53# KB)
Single arm hang, left arm, 15 seconds
Turkish Get-up, right arm, 5 reps (53# KB)
30 second L-sit hold
-Complete, took about 20 minutes, didn't get the exact time, just went through everything. This was a random main-site workout from a while back, looked like a fun warm-up.
B.
Every 3 minute for 15 minutes (5 sets):
Push-Press + Push-Jerk + Split-Jerk
Build over the course of 5 sets
-205#, 205#, 225#, 245#, 255# (10# PR for this complex) ... didn't realize this was a PR until after looking at my numbers, but it went up okay, the push-jerk on the last set looked a little sketchy, but push-press/split-jerk were solid.
C.
‘Linda’ (scaled back)
Compare time to 9/8/13 (35:02)
For time:10,9,8…1
Dead-lift (275#)
Bench Press (165#)
Squat Clean (135#)
-25:30. This took longer than I thought it would, mostly because my chest/triceps are so sore from Tuesday, had to break up the bench-press. But dead-lifting and cleans felt okay. I wanted to feel out my hip/glute/back and it didn't hurt at all. The last time I did this was on 9/8/13 ... about a month after I finished Marine Corps OCS and I don't remember exactly why I chose these weights for this workout, but for whatever reason I did. I'm glad I was able to finish almost 10 minutes faster than back then. I definitely don't feel 100% right now, and to know the work I've put in since then has improved my fitness a bit is a good feeling.
A.
Three rounds for time of (at about ~80% effort):
Row 500 meters
Single arm hang, right arm, 15 seconds
Turkish Get-up, left arm, 5 reps (53# KB)
Single arm hang, left arm, 15 seconds
Turkish Get-up, right arm, 5 reps (53# KB)
30 second L-sit hold
-Complete, took about 20 minutes, didn't get the exact time, just went through everything. This was a random main-site workout from a while back, looked like a fun warm-up.
Every 3 minute for 15 minutes (5 sets):
Push-Press + Push-Jerk + Split-Jerk
Build over the course of 5 sets
-205#, 205#, 225#, 245#, 255# (10# PR for this complex) ... didn't realize this was a PR until after looking at my numbers, but it went up okay, the push-jerk on the last set looked a little sketchy, but push-press/split-jerk were solid.
C.
‘Linda’ (scaled back)
Compare time to 9/8/13 (35:02)
For time:10,9,8…1
Dead-lift (275#)
Bench Press (165#)
Squat Clean (135#)
4/1/15
Complete rest. Body is surprisingly very sore from yesterday. My legs/triceps were still sore from Saturday yesterday ... now they continue to be sore as well as my lats/biceps/forearms.
Tuesday, March 31, 2015
3/31/15
Today was a fun day in the gym. This is a planned 'off-week' ... not about training or making progress, just about letting my body and mind rest and recovery. I've been wanting to do the workout 'Chelsea' for a while now, haven't done it in years. Was happy to be in the gym with my girlfriend and give it a run through.
'Chelsea'
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
-Finished the 30 rounds
-First 10 rounds were unbroken ... all rounds around :34-:36
-11-20 were 7/3 on the push-ups ... all rounds around :40
-Last 10 rounds were just off of feel for the push-ups, usually 5/3/2 ... all rounds :40-:50
-The last time I did this was 7/18/11 and I only finished 18 rounds. I guess it is good to know that I've improved my fitness over the last 4-ish years. Fun day in the gym, wasn't too crazy. Don't know exactly what I'll be doing the remainder of the week, just going off feel.
'Chelsea'
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
-Finished the 30 rounds
-First 10 rounds were unbroken ... all rounds around :34-:36
-11-20 were 7/3 on the push-ups ... all rounds around :40
-Last 10 rounds were just off of feel for the push-ups, usually 5/3/2 ... all rounds :40-:50
-The last time I did this was 7/18/11 and I only finished 18 rounds. I guess it is good to know that I've improved my fitness over the last 4-ish years. Fun day in the gym, wasn't too crazy. Don't know exactly what I'll be doing the remainder of the week, just going off feel.
Monday, March 30, 2015
Sunday, March 29, 2015
3/29/15
Active recovery. Shoulders/triceps/quads/hips very sore today.
~3 mile super easy / conversational recovery run. It was a little cold/windy in Chicago, but was great to get out the door in the morning and go on a nice run with my girlfriend. Kept the pace easy, made my legs feel a lot better after how stiff they were when I woke up. Looking forward to keeping the workouts very low volume and low intensity this week.
~3 mile super easy / conversational recovery run. It was a little cold/windy in Chicago, but was great to get out the door in the morning and go on a nice run with my girlfriend. Kept the pace easy, made my legs feel a lot better after how stiff they were when I woke up. Looking forward to keeping the workouts very low volume and low intensity this week.
Saturday, March 28, 2015
3/28/15
Gave the final Open workout a shot today. I was really happy with my effort, gave it my all, there was nothing else I could have done to have a better time. That is a good feeling. My goal was to get the thrusters unbroken and I achieved that goal, so I was happy about that. I didn't feel great, haven't in a while... but I stilled tried to push it as much as possible. I laid around for a good 30-45 minutes after this workout and was extremely nauseous. I never go THAT hard in training. It really made me wonder how often the top athletes in this sport push it that hard. Multiple times a day? a week? That is mind blowing to me. But maybe if that's all you're doing with your life it isn't as mind boggling. Anyway, glad the Open is over. Was the "worst" Open ever for me. Too much high repetition gymnastics stuff and I didn't feel great and was injured/generally fatigued/overtrained/overstressed. But it's over now and I have a lot of law school / professional stuff to focus on instead of silly little Open style workouts.
For time:
27-21-15-9
Row (calories)
Thrusters
-7:24. Rough workout, big effort. Completely mental to not put the bar down. At the rep of 14 of 21 thrusters and the rep of 10 of 15 I wanted to put the bar down more than anything. The only reason I didn't was because one of my training partners was watching me and pushing me not to drop the bar. Was a fun, but very tough effort. It was nice to completely be in the moment and deal with the pain... lately haven't been able to get in that zone at all, always have too much on my mind. Looking forward to taking a little rest / de-load week and letting my body recover.
For time:
27-21-15-9
Row (calories)
Thrusters
-7:24. Rough workout, big effort. Completely mental to not put the bar down. At the rep of 14 of 21 thrusters and the rep of 10 of 15 I wanted to put the bar down more than anything. The only reason I didn't was because one of my training partners was watching me and pushing me not to drop the bar. Was a fun, but very tough effort. It was nice to completely be in the moment and deal with the pain... lately haven't been able to get in that zone at all, always have too much on my mind. Looking forward to taking a little rest / de-load week and letting my body recover.
Friday, March 27, 2015
Thursday, March 26, 2015
3/26/15
Complete rest.
Got some ART and dry needling on glute / lower back.
It feels a lot better since laying off any squatting/dead-lifitng, but definitely isn't 100% yet.
Got some ART and dry needling on glute / lower back.
It feels a lot better since laying off any squatting/dead-lifitng, but definitely isn't 100% yet.
Wednesday, March 25, 2015
3/25/15
This morning was a crappy session. I felt extremely tired and wasn't able to push anything. I wasn't excited to workout and forced myself into the gym. I'm really looking forward to getting the last Open workout over with and taking some much needed rest.
A.
Six sets of:
Snatch Grip Push-Press x 2 reps, with 5 second hold at top of second rep
Rest as needed
-2 sets @ 75% (195#)
-2 sets @ 80% (205#)
-2 sets @ 85% (225#)
-Complete, didn't feel great, didn't push the loading, got all the reps though.
B.
Every 6 minutes, for 24 minutes (4 sets):
Row 1000m
15 Chest-to-Bar Pull-Ups
-Don't remember the exact times, each set around 4:30 - 4:45 ... these were some of the slowest 1000s I've ever rowed. Just went through the motion and didn't push it. Had zero energy this morning. Felt like complete shit. At least did the C2B pull-ups unbroken, they felt okay. Not a great workout, probably should have just taken rest.
A.
Six sets of:
Snatch Grip Push-Press x 2 reps, with 5 second hold at top of second rep
Rest as needed
-2 sets @ 75% (195#)
-2 sets @ 80% (205#)
-2 sets @ 85% (225#)
-Complete, didn't feel great, didn't push the loading, got all the reps though.
B.
Every 6 minutes, for 24 minutes (4 sets):
Row 1000m
15 Chest-to-Bar Pull-Ups
-Don't remember the exact times, each set around 4:30 - 4:45 ... these were some of the slowest 1000s I've ever rowed. Just went through the motion and didn't push it. Had zero energy this morning. Felt like complete shit. At least did the C2B pull-ups unbroken, they felt okay. Not a great workout, probably should have just taken rest.
Tuesday, March 24, 2015
3/24/15
For as shitty as yesterday was, today was a lot more fun. It was great to lift with my buddies and girlfriend and just have fun. No pressure, just went through everything, it was a really good time.
A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Build over the course of the ten sets based on feel and mechanics.
-205#, 225#, 225#, 235#, 245#, 255#, 265#, 275#, 290#, 300# ... felt really good here. No misses, or shaky reps. Everything felt solid. This is the 'lightest' 300# has felt overhead, great stuff. This was a big confidence booster and just plain fun.
B.
For time:
Row 50 Calories
40 Burpee Box Jump-Overs (24″/20″)
30 Thrusters (135/95 lbs)
-8:44. Rowing / burpees were okay, thrusters went 10/5/5/5/5 ... solid conditioning.
C.
3 Sets, not for time:
Reverse Hypers (140#) x 12 reps
Rest as needed
Weighted Pronated-Grip Pull-Ups (70#) x 3 reps
Rest as needed
45 seconds of Hollow Hold
Rest as needed
-Complete
A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Build over the course of the ten sets based on feel and mechanics.
-205#, 225#, 225#, 235#, 245#, 255#, 265#, 275#, 290#, 300# ... felt really good here. No misses, or shaky reps. Everything felt solid. This is the 'lightest' 300# has felt overhead, great stuff. This was a big confidence booster and just plain fun.
B.
For time:
Row 50 Calories
40 Burpee Box Jump-Overs (24″/20″)
30 Thrusters (135/95 lbs)
-8:44. Rowing / burpees were okay, thrusters went 10/5/5/5/5 ... solid conditioning.
C.
3 Sets, not for time:
Reverse Hypers (140#) x 12 reps
Rest as needed
Weighted Pronated-Grip Pull-Ups (70#) x 3 reps
Rest as needed
45 seconds of Hollow Hold
Rest as needed
-Complete
Monday, March 23, 2015
3/23/15
Today was the worst day in the gym I've had in a long time. I really hated being there and I hated doing this workout. I felt like I was doing a workout I've never trained for. I have gotten significantly worse at kipping hand stand push-ups this year (not that I was ever great at them in the first place). Maybe it's because I'm heavier or maybe because I mostly practice strict, but I just felt really heavy and uncomfortable with high repetition kipping hand stand push-ups.
Ever since the Open started I feel out of shape and I never feel good when I train. I rarely look forward to going to the gym. I don't have as much fun doing crossfit as I did in the years past. I really only enjoy getting stronger and that isn't a big component of the "crossfit open."
I basically feel completely burnt out and frustrated. Crossfit "competition" isn't something I enjoy doing anymore. I need to make some big changes for my own well being. I'm tired of training and never getting better. I only get stronger and never actually better at "crossfit." This "sport" has taken a huge bias towards gymnastics in the last year and gymnastics isn't fun for me. Plus law school, bar exam, working at a law firm ... I need exercise to be a release, not something I fucking dread.
Anyway, today looked like this:
A.
Crossfit Games Open 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Males: 185 lb.
Females: 125 lb. Cleans
-59 reps. This is an embarrassing score. There are a lot of times in the past when I could have done a lot more reps on a workout like this. I'm not really sure what happened, I just had zero go in me. I had to break up the handstands a ton ... the biggest set I did unbroken was the set of 6. Last summer I was almost at the point of doing an unbroken kipping 'Dianne' ... but obviously I've gotten way shittier at kipping hand stands since then. I'm so tired of this fucking shit. High repetition kipping gymnastics are the dumbest fucking thing I've ever partaken in.
B.
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – Stationary Lunges with Kettlebell Farmer’s Carry (32/24 kg) x 12 reps
Minute 2 – Toes to Bar x 12 reps
Minute 3 – Bench Press - 70% (185#) x 5 reps
-Complete ... I was just so pissed off and frustrated from the first workout that I couldn't enjoy this at all. All I wanted to do was get the fuck out of the gym.
Ever since the Open started I feel out of shape and I never feel good when I train. I rarely look forward to going to the gym. I don't have as much fun doing crossfit as I did in the years past. I really only enjoy getting stronger and that isn't a big component of the "crossfit open."
I basically feel completely burnt out and frustrated. Crossfit "competition" isn't something I enjoy doing anymore. I need to make some big changes for my own well being. I'm tired of training and never getting better. I only get stronger and never actually better at "crossfit." This "sport" has taken a huge bias towards gymnastics in the last year and gymnastics isn't fun for me. Plus law school, bar exam, working at a law firm ... I need exercise to be a release, not something I fucking dread.
Anyway, today looked like this:
A.
Crossfit Games Open 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Males: 185 lb.
Females: 125 lb. Cleans
-59 reps. This is an embarrassing score. There are a lot of times in the past when I could have done a lot more reps on a workout like this. I'm not really sure what happened, I just had zero go in me. I had to break up the handstands a ton ... the biggest set I did unbroken was the set of 6. Last summer I was almost at the point of doing an unbroken kipping 'Dianne' ... but obviously I've gotten way shittier at kipping hand stands since then. I'm so tired of this fucking shit. High repetition kipping gymnastics are the dumbest fucking thing I've ever partaken in.
B.
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – Stationary Lunges with Kettlebell Farmer’s Carry (32/24 kg) x 12 reps
Minute 2 – Toes to Bar x 12 reps
Minute 3 – Bench Press - 70% (185#) x 5 reps
-Complete ... I was just so pissed off and frustrated from the first workout that I couldn't enjoy this at all. All I wanted to do was get the fuck out of the gym.
Saturday, March 21, 2015
3/21/15
This morning was a solid training session. Nothing crazy, didn't push anything given my hip/back, but didn't hurt it at all today. I was happy to be able to do the pistols and thrusters without pain.
A.
Three sets for times of:
2 Legless Rope Climbs
10 Toes to Bar
20 Alternating Pistols
Rest 2 minutes
-Didn't get the times, but got through all sets, was a good warm-up.
B.
Snatch – for 20 minutes work on snatch technique and mechanics, building in load by feel and based on barbell speed, if it feels good, keep building, if not, keep the weight lower and work on a specific component of the lift that has been difficult for you.
-Worked between 135#-175# on my pull a lot. Did power snatches, nothing below parallel. Was good to just work on technique.
C.
3 rounds for times:
Row 500 Meters
10 Alternating Reverse Front-Rack Lunges (155#)
Rest 2-4 minutes between sets
followed immediately by…
3 rounds for times:
Row 500 Meters
8 Thrusters (155#)
Rest 2-4 minutes between sets
-2:27
-2:33
-2:37
-2:32
-2:26
-2:26
-This was pretty fun, especially the thrusters.
D.
Three sets of:
Reverse Hypers (70#) x 20 reps
Rest as needed
V-Ups x 40 reps
Rest as needed
-Complete ... that was a lot of V-ups, had to break up the last set a lot.
A.
Three sets for times of:
2 Legless Rope Climbs
10 Toes to Bar
20 Alternating Pistols
Rest 2 minutes
-Didn't get the times, but got through all sets, was a good warm-up.
B.
Snatch – for 20 minutes work on snatch technique and mechanics, building in load by feel and based on barbell speed, if it feels good, keep building, if not, keep the weight lower and work on a specific component of the lift that has been difficult for you.
-Worked between 135#-175# on my pull a lot. Did power snatches, nothing below parallel. Was good to just work on technique.
C.
3 rounds for times:
Row 500 Meters
10 Alternating Reverse Front-Rack Lunges (155#)
Rest 2-4 minutes between sets
followed immediately by…
3 rounds for times:
Row 500 Meters
8 Thrusters (155#)
Rest 2-4 minutes between sets
-2:27
-2:33
-2:37
-2:32
-2:26
-2:26
-This was pretty fun, especially the thrusters.
D.
Three sets of:
Reverse Hypers (70#) x 20 reps
Rest as needed
V-Ups x 40 reps
Rest as needed
-Complete ... that was a lot of V-ups, had to break up the last set a lot.
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