Took another day off to study more.
Monday, July 20, 2015
Saturday, July 18, 2015
7/18/15
This morning was a really solid training session. The best I've had in a while ... literally the complete opposite of last Saturday morning. I felt pretty good on everything until the last part. I was just super gassed out and chipping away at the burpees/kettle-bells wings took forever. Tough day in the gym, but great training. Miss feeling like this in the gym all the time.
A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)
-Results:
30s = 8/19/20 feet
45s = 8/21/20 feet
60s = 6/20/20 feet
-This was taxing ... last time I did this I did it after a bunch of other work and didn't really push it. Felt good on everything, but it's tough to handstand walk after those T2Bs ... can't stay consistent past 20 feet while fatigued. Good practice / warm-up though.
B.
Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs)
15 Box Jumps (24″/20″)
20 Pull-Ups
C.
When the running clock hits 20:00, perform the following…
For time:
25 Shoulder to Overhead (135/95 lbs)
50 Burpees
100 Kettlebell Swings (24/16 kg)
200 Double-Unders
-16:40 ... this first part was solid work ... very 'crossfity' ... but good workout, no back pain pulling off the floor, got all the snatches at a consistent pace. Pull-ups were 12/8, 12/8, 9/11.
-17:40 ... this second part was drastically more difficult than it looked on paper. 10 x 10 for the swings ... these kicked my ass. Overall a great morning in the gym, was great to push it and feel fit and enjoy my time in the gym.
A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)
-Results:
30s = 8/19/20 feet
45s = 8/21/20 feet
60s = 6/20/20 feet
-This was taxing ... last time I did this I did it after a bunch of other work and didn't really push it. Felt good on everything, but it's tough to handstand walk after those T2Bs ... can't stay consistent past 20 feet while fatigued. Good practice / warm-up though.
B.
Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs)
15 Box Jumps (24″/20″)
20 Pull-Ups
C.
When the running clock hits 20:00, perform the following…
For time:
25 Shoulder to Overhead (135/95 lbs)
50 Burpees
100 Kettlebell Swings (24/16 kg)
200 Double-Unders
-16:40 ... this first part was solid work ... very 'crossfity' ... but good workout, no back pain pulling off the floor, got all the snatches at a consistent pace. Pull-ups were 12/8, 12/8, 9/11.
-17:40 ... this second part was drastically more difficult than it looked on paper. 10 x 10 for the swings ... these kicked my ass. Overall a great morning in the gym, was great to push it and feel fit and enjoy my time in the gym.
Friday, July 17, 2015
7/17/15
Today was a very good workout. It was lower in volume, but I got a lot of intensity out of today. I felt great on all the movements and my lungs felt great on the metcon. Lots of medium-ish heavy cleans today and zero pain, great stuff. Maybe because I was working out with someone else, I don't know, but I felt a lot better today than yesterday.
A.
Every 2 minutes for 16 minutes (8 sets) of:
Power Clean + 2 Jerks
-205# x 2 sets
-215# x 2 sets
-225# x 2 sets
-235#
-245#
-All of these felt really solid, didn't have any pain or tightness pulling from the floor.
B.
4 RFT:
5 Power Clean (195#)
15 Wall-ball (30#)
15 Burpees-over-the-bar
-12:20 ... this was a fun workout, felt pretty good on everything. This is the best burpees have felt in a long time ... losing a few lbs goes a long way on burpees. Was happy to have a shorter session (but still get a lot out of it) and get back to studying.
Thursday, July 16, 2015
7/16/15
Today was a pretty shit day in the gym. Not necessarily because of the workout, but just wasn't focused / able to enjoy being the gym at all. It felt like a total waste of time given I'm 12 days out from the bar exam. I just didn't want to be there. I had some stuff planned out, kind of abridged it to get in and out quickly. In retrospect, pulling off the floor and squatting below parallel didn't hurt at all, so that is a great thing.
A.
Overhead Squat (snatched from floor)
10-10-10
-135#, 165#, 175# ... didn't push the loading, was focusing on moving well and staying in good positions here. Zero pain, which is great news.
B.
Single-Arm KB Overhead Squat
10-10-10 (5 right, 5 left)
-Used 35# KB across ... have never done this movement, want to start implementing this more often, was very challenging for me from a mobility standpoint.
C.
DB Incline Bench Press
8-8-8-8
-50#, 70# x 3 sets ... solid work, need to be doing DB stuff more often.
D.
EMOM 10:
-Odd: 4 Clean and Jerks (175#)
-Even: 12 Pull-ups
-This ended up being pretty solid. Just made it up on the spot, wanted to hit pull-ups today. Scorched my lungs. Short, but good.
A.
Overhead Squat (snatched from floor)
10-10-10
-135#, 165#, 175# ... didn't push the loading, was focusing on moving well and staying in good positions here. Zero pain, which is great news.
B.
Single-Arm KB Overhead Squat
10-10-10 (5 right, 5 left)
-Used 35# KB across ... have never done this movement, want to start implementing this more often, was very challenging for me from a mobility standpoint.
C.
DB Incline Bench Press
8-8-8-8
-50#, 70# x 3 sets ... solid work, need to be doing DB stuff more often.
D.
EMOM 10:
-Odd: 4 Clean and Jerks (175#)
-Even: 12 Pull-ups
-This ended up being pretty solid. Just made it up on the spot, wanted to hit pull-ups today. Scorched my lungs. Short, but good.
Wednesday, July 15, 2015
Tuesday, July 14, 2015
7/14/15
Today was a decent session. Didn't really feel too strong the jerks/pressing ... but have basically been training and eating a lot less ... not conducive to getting stronger ... but I felt great on the conditioning piece. Taking extra rest / time to focus on studying has helped my body heal up a lot and I felt very good in the gym today. No aches/pains anywhere and was able to just push it and enjoy myself. Great stuff.
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk x 15-20 Feet
Minute 3 – Unbroken Double-Unders x 50 reps
-Strict MU were 3,3,3,3 ... everything else felt great.
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+
-The sets at 95% were 295# ... I missed all those reps. 90 seconds just seemed like to short a time frame for me to recover to hit those higher %s. Frustrating day, but up to 90% (285#) felt REALLY good.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 80% (155#) of 1-RM
* Set 2 – 4 reps @ 85% (165#)
* Set 3 – 3 reps @ 90% (175#) - fail - 2 reps
* Set 4 – 2 reps @ 95% (185#) - fail - zero reps ... had nothing left in my shoulders.
Rest 2 minutes between sets.
-This, per usual, was fucked. These numbers seemed impossible to hit, my strict press has definitely gone down over the last few months.
D.
Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters
10 Muscle-Ups
-3:43 (unbroken)
-4:00 (9/1)
-4:32 (7/3)
-5:26 (6/2/1/1)
-Was feeling great on this until that last set. Was trying to go 6/2/2 ... but failed the lockout of the dip on the 10th rep. This killed my time for that last set, had to get off the rings and waste about 20 seconds. It was good to push it to complete failure, sets of 10 are becoming pretty manageable ... felt very good on the first 3 sets. This was a great workout.
E.
3 Sets of:
10 KB Curls (2 x 35#) @ 2 seconds up, 2 seconds down
Rest as needed
10 KB Skull Crushers (2 x 35#)
Rest as needed
-Complete.
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk x 15-20 Feet
Minute 3 – Unbroken Double-Unders x 50 reps
-Strict MU were 3,3,3,3 ... everything else felt great.
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+
-The sets at 95% were 295# ... I missed all those reps. 90 seconds just seemed like to short a time frame for me to recover to hit those higher %s. Frustrating day, but up to 90% (285#) felt REALLY good.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 80% (155#) of 1-RM
* Set 2 – 4 reps @ 85% (165#)
* Set 3 – 3 reps @ 90% (175#) - fail - 2 reps
* Set 4 – 2 reps @ 95% (185#) - fail - zero reps ... had nothing left in my shoulders.
Rest 2 minutes between sets.
-This, per usual, was fucked. These numbers seemed impossible to hit, my strict press has definitely gone down over the last few months.
D.
Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters
10 Muscle-Ups
-3:43 (unbroken)
-4:00 (9/1)
-4:32 (7/3)
-5:26 (6/2/1/1)
-Was feeling great on this until that last set. Was trying to go 6/2/2 ... but failed the lockout of the dip on the 10th rep. This killed my time for that last set, had to get off the rings and waste about 20 seconds. It was good to push it to complete failure, sets of 10 are becoming pretty manageable ... felt very good on the first 3 sets. This was a great workout.
E.
3 Sets of:
10 KB Curls (2 x 35#) @ 2 seconds up, 2 seconds down
Rest as needed
10 KB Skull Crushers (2 x 35#)
Rest as needed
-Complete.
Monday, July 13, 2015
Saturday, July 11, 2015
7/11/15
Today was an okay workout ... I was extremely unfocused and didn't have any mental drive to push it today. Too stressed about the bar exam to enjoy the gym at all. Got in early by myself and got out quick and ran home. Short session, at least I got some movement in.
A.
11.5
AMRAP 20:
5 Power Clean (145#)
10 T2B
15 Wall-ball (20#)
-9 rounds + 5 PC ... this is the worst I've done on this workout since the 2011 Open. I think I was somewhere in that 8th round during the Open then ... my best score on this workout was from 2012 when I scored 12 rounds + some reps ... Just wasn't focused today and no desire to push it. I haven't been cleaning at all due to injury, so it was nice to re-train this movement a bit. Overall frustrating day because I just felt focused, unhappy and injured/weak. Not a great feeling.
B.
1 mile easy run home.
-Untimed.
A.
11.5
AMRAP 20:
5 Power Clean (145#)
10 T2B
15 Wall-ball (20#)
-9 rounds + 5 PC ... this is the worst I've done on this workout since the 2011 Open. I think I was somewhere in that 8th round during the Open then ... my best score on this workout was from 2012 when I scored 12 rounds + some reps ... Just wasn't focused today and no desire to push it. I haven't been cleaning at all due to injury, so it was nice to re-train this movement a bit. Overall frustrating day because I just felt focused, unhappy and injured/weak. Not a great feeling.
B.
1 mile easy run home.
-Untimed.
Friday, July 10, 2015
7/10/15
Actually took the time to get into the gym this morning ... still slept in and trained alone instead of the usual 0500 training. I just drag too much ass while studying if I wake up that early. Only a few more weeks of bar studying though ... back to normal soon. Today ended up being a very painful workout... just put together something on the spot and had fun in the gym today. No pain on the overhead squatting, it felt good today. Haven't fucked with my hip for a long time.
A.
Every 2 minutes for 16 minutes (8 sets of):
Overhead Squat x 3 reps
Build over the course of 8 sets
-135#, 155#, 175#, 185#, 195#, 205#, 215#, 225#
Rest 4:00 ... (at 20:00)...
Max Reps OHS with 185#
-Scored 6 reps ... this is laughably bad but my shoulders were just thrashed after all the reps, much harder than I thought it would be. Probably could have gotten a few more reps, just got lazy and lost it forward.
B.
Every 3 minutes for 15 minutes (5 sets of):
Incline Bench Press x 3 reps @ 165#
Strict C2B Pull-ups x 6 reps
-Haven't incline bench pressed in well over a year ... felt VERY weak on this movement today. I wanted to start at 165# and increase the loading, but just stuck with throughout all the sets. It is just a weird move and hard to incorporate regularly into training ... but glad I switched it up and gave it a go ... was very humbling.
C.
For quality:
10,9,8,7,6,5,4,3,2,1
Incline DB Bench Press (2 x 50#)
Strict Stationary Dips
Floor Wipers (135#)
Banded Push-ups (1 thin red band)
-Don't know how long this took, but it was a while. Tried to take as much rest as needed to get the sets unbroken ... but had to break up some of those sets of 9-8-7 ... was MUCH tougher than I thought it would be. This was the best chest workout I've done in years. Was fun to just isolate the chest and triceps and really burn them out. Solid day's work ... looking forward to something more 'crossfity' tomorrow.
A.
Every 2 minutes for 16 minutes (8 sets of):
Overhead Squat x 3 reps
Build over the course of 8 sets
-135#, 155#, 175#, 185#, 195#, 205#, 215#, 225#
Rest 4:00 ... (at 20:00)...
Max Reps OHS with 185#
-Scored 6 reps ... this is laughably bad but my shoulders were just thrashed after all the reps, much harder than I thought it would be. Probably could have gotten a few more reps, just got lazy and lost it forward.
B.
Every 3 minutes for 15 minutes (5 sets of):
Incline Bench Press x 3 reps @ 165#
Strict C2B Pull-ups x 6 reps
-Haven't incline bench pressed in well over a year ... felt VERY weak on this movement today. I wanted to start at 165# and increase the loading, but just stuck with throughout all the sets. It is just a weird move and hard to incorporate regularly into training ... but glad I switched it up and gave it a go ... was very humbling.
C.
For quality:
10,9,8,7,6,5,4,3,2,1
Incline DB Bench Press (2 x 50#)
Strict Stationary Dips
Floor Wipers (135#)
Banded Push-ups (1 thin red band)
-Don't know how long this took, but it was a while. Tried to take as much rest as needed to get the sets unbroken ... but had to break up some of those sets of 9-8-7 ... was MUCH tougher than I thought it would be. This was the best chest workout I've done in years. Was fun to just isolate the chest and triceps and really burn them out. Solid day's work ... looking forward to something more 'crossfity' tomorrow.
Thursday, July 9, 2015
7/9/15
Didn't want to take the time to travel to/from the gym ... so just snuck something in at home during a break from studying. Made it up on the spot, ended up being solid conditioning / GPP session.
42-30-18-10
Row (calories)
Dumbbell Thrusters (2 x 25#)
Russian Kettle-bell Swing (2 pood)
Jumping Lunges
V-ups
-24:30 ... Dumbbell thrusters will never not suck. Rounds of 18/10 unbroken ... everything else done at a consistent pace, was a good workout to just zone out and not think about studying.
7/8/15
Complete Rest.
Was planning on getting something in today ... but just took the extra time to study more.
Was planning on getting something in today ... but just took the extra time to study more.
Tuesday, July 7, 2015
7/7/15
Today was a very good workout. I felt good on the jerking, but I spent all my energy there and had no push for the strict press. But I felt very fit on the metcon, haven't felt that good in the gym in a while. Strict HSPU sucked after all the overhead lifting, but that was to be expected. Got a lot out of today, was a great workout.
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk x 15-20 Feet
Minute 3 – Unbroken Double-Unders x 50 reps
-SMU were 4,4,4,2 ... was getting 20 feet for HS walk every time, which is a step in the right direction.
B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.
-225#, 245#, 245#, 250#, 250#, 255#, 260#, 265# ... all of these felt very solid. Jerking is feeling good.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 75% (145#)
* Set 2 – 5 reps @ 80% (155#) f - 3 reps
* Set 3 – 5 reps @ 80% (155#) f - 4 reps
* Set 4 – 3 reps @ 85% (165#)
* Set 5 – 2 reps @ 90% (175#) f - 1 rep
Rest 2 minutes between sets.
-This was fucked, felt very weak on these. Felt impossible to get the numbers ... scaled back the %s a little and still didn't get all the reps.
D.
On a 4:00 clock, five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
AMRAP Strict Handstand Push-Ups
Rest 2 minutes
-2:45 + 6
-3:00 + 3
-3:08 + 3
-3:20 +2
-3:06 +4
-Was happy to push it really hard on that last set. Clean and jerks were consistent singles, bar MU easily unbroken. Really tough conditioning, tried to push the running ... but was very wet/rainy/windy outside. Overall a very solid workout and a big opportunity to push myself.
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk x 15-20 Feet
Minute 3 – Unbroken Double-Unders x 50 reps
-SMU were 4,4,4,2 ... was getting 20 feet for HS walk every time, which is a step in the right direction.
B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.
-225#, 245#, 245#, 250#, 250#, 255#, 260#, 265# ... all of these felt very solid. Jerking is feeling good.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 75% (145#)
* Set 2 – 5 reps @ 80% (155#) f - 3 reps
* Set 3 – 5 reps @ 80% (155#) f - 4 reps
* Set 4 – 3 reps @ 85% (165#)
* Set 5 – 2 reps @ 90% (175#) f - 1 rep
Rest 2 minutes between sets.
-This was fucked, felt very weak on these. Felt impossible to get the numbers ... scaled back the %s a little and still didn't get all the reps.
D.
On a 4:00 clock, five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
AMRAP Strict Handstand Push-Ups
Rest 2 minutes
-2:45 + 6
-3:00 + 3
-3:08 + 3
-3:20 +2
-3:06 +4
-Was happy to push it really hard on that last set. Clean and jerks were consistent singles, bar MU easily unbroken. Really tough conditioning, tried to push the running ... but was very wet/rainy/windy outside. Overall a very solid workout and a big opportunity to push myself.
Monday, July 6, 2015
Sunday, July 5, 2015
7/5/15
Today was on okay workout. Lots of movements that are tough for me. I felt extremely tired when I woke up this morning and really didn't want to be in the gym, but forced myself to go and tried to get a good workout of this morning, but pretty much felt like ass.
A.
AMRAP 8:
4 Muscle-ups
8 SHSPU
40 Double-unders
-3 rds. Had to break up all sets of HSPU, everything else unbroken. Didn't even feel like a workout, more like me just staring at the wall.
Rest 7:00 minutes then...
B.
AMRAP 17:
50 Cal Row
50 Wall-balls (20#)
50 Shoulder-to-Overhead (115#)
50 Box Jumps (24")
-251 reps. Had big transitions, probably could have gotten a few more reps with a better set up. Also stepped down for all the box jumps ... high repetition bounding box jumps are just not something I train anymore and they always make my achilles ache ... so stepping down took forever, but other than that I was really pushing it and getting some solid conditioning out of this.
C.
3 Sets of:
Fat Bar French Press (75#) x 10 reps
4 minutes of hip mobility
-Complete.
A.
AMRAP 8:
4 Muscle-ups
8 SHSPU
40 Double-unders
-3 rds. Had to break up all sets of HSPU, everything else unbroken. Didn't even feel like a workout, more like me just staring at the wall.
Rest 7:00 minutes then...
B.
AMRAP 17:
50 Cal Row
50 Wall-balls (20#)
50 Shoulder-to-Overhead (115#)
50 Box Jumps (24")
-251 reps. Had big transitions, probably could have gotten a few more reps with a better set up. Also stepped down for all the box jumps ... high repetition bounding box jumps are just not something I train anymore and they always make my achilles ache ... so stepping down took forever, but other than that I was really pushing it and getting some solid conditioning out of this.
C.
3 Sets of:
Fat Bar French Press (75#) x 10 reps
4 minutes of hip mobility
-Complete.
Saturday, July 4, 2015
Friday, July 3, 2015
7/3/15
Today was a decent workout. Couldn't really do much of what was programmed ... so just did what I could and worked on some stuff similar to last Friday.
A.
Every 3 minutes for 24 minutes (8 sets) of:
Bench Press x 6 reps @ 65% (175#)
C2B Pull-ups x 12 reps
-Complete ... C2B unbroken, but last 3 sets of BP had to break up. Solid workout, was pretty tough.
B.
3 Sets of:
20 Strict Ring Dips
Rest as needed
-Complete.
C.
3 Sets of:
Arnold Press x 8 Reps (2 x 45# DB)
Rest as needed
Rest 2 minutes after last set then...
1 set of max reps @ (2 x 25# DB)
-17 reps.
A.
Every 3 minutes for 24 minutes (8 sets) of:
Bench Press x 6 reps @ 65% (175#)
C2B Pull-ups x 12 reps
-Complete ... C2B unbroken, but last 3 sets of BP had to break up. Solid workout, was pretty tough.
B.
3 Sets of:
20 Strict Ring Dips
Rest as needed
-Complete.
C.
3 Sets of:
Arnold Press x 8 Reps (2 x 45# DB)
Rest as needed
Rest 2 minutes after last set then...
1 set of max reps @ (2 x 25# DB)
-17 reps.
Thursday, July 2, 2015
7/2/15
Today was a good conditioning workout. It kind of sucks not lifting as much as I'd like... but I got a good workout out of today. Was working out alone and just tried to push it as hard as I could while alone. Ended up being a solid workout, looking forward to training tomorrow.
A.
20 Minutes of Hip Mobility and Hand-Stand Walk Practice
-Complete, HS walk is better than ever.
B.
4 Sets, Each for Time of:
1000m Row
20 Burpees
30 Wall-balls (20#)
40 Russian KBS (2 pood)
Rest 4:00
-8:10, 9:00, 9:40, 10:10 ... this was rough on the lungs, tough to do alone, but very good training. Did this workout last year with C2B pull-ups instead of burpees ... but doing a lot of C2B tomorrow, so switched them out.
A.
20 Minutes of Hip Mobility and Hand-Stand Walk Practice
-Complete, HS walk is better than ever.
B.
4 Sets, Each for Time of:
1000m Row
20 Burpees
30 Wall-balls (20#)
40 Russian KBS (2 pood)
Rest 4:00
-8:10, 9:00, 9:40, 10:10 ... this was rough on the lungs, tough to do alone, but very good training. Did this workout last year with C2B pull-ups instead of burpees ... but doing a lot of C2B tomorrow, so switched them out.
Wednesday, July 1, 2015
7/1/15
Complete rest ... was going to train today, but due to schedule issues moving todays' workout to tomorrow.
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