6/21/17

Complete rest / travel to Austin

6/20/17

AM Workout (0530)

A.
Take 20 Minutes to Establish 2 RM Strict Press

-95# x 10, 135# x 5, 155# x 3, 165# x 2, 175# x 2, 180# (fail - 1 rep) ... shoulders left like complete ass on this ... really sore from Saturday and I haven't been strict pressing often in 2017.

B.
5 RFT:
3 Muscle-ups
5 Power Cleans (135/95#)
7 Front Squats (135/95#)

-4:33 unbroken ... bit of a burner ... silly short workout, but got some good intensity out of it. 

Rest 15 minutes then...

C.
AMRAP 12:
200m Run
8 Toes-to-Bar
4 Strict HSPU

-6 rounds ... good to get in a little extra volume ... nothing crazy though.

D.
ROMWOD

-Complete

PM Workout (1400)

A.
Every 2 for 20 (10 sets):
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
Build over the course of 10 sets 

-135#, 185#, 185#, 205#, 225#, 225#, 245#, 245#, 255#, 255# ... felt pretty decent on these ... I had a very shitty bar at the gym on base that didn't spin whatsoever ... made the lifts much more challenging... especially the hang clean ... but overall still happy to get some heavier movements in.

B.
Dead-lift
5x5
Rest as needed between sets

-315#, 365#, 385#, 405#, 315# ... 405# felt heavy, so I backed down to 315# for that last set, I was pretty taxed from the cleaning... but I wanted to get some heavy pulls in.

C.
Three sets of:
Front Rack KB Box Squats x 10 reps (2 x 53# @ 20")
Rest 30 seconds
Strict Pull-Ups x 8 reps
Rest 30 seconds
Single-Arm Dumbbell Row x 10 reps each arm (2 x 53# @ 2221 tempo)
Rest 30 seconds

-Complete ... solid accessory movement ... didn't push the loading.

D.

3 Sets:

KB Curls x 10 reps (2 x 30#) 

Rope Curls x 10 reps 

Rest 1:00 

3 Sets:
KB French Press x 10 reps (2 x 25#) 

Tricep Push-downs x 12 reps 

Rest 1:00 

3 Sets:

EZ Bar Curls x 10 reps (40#)

EZ Bar Reverse Curls x 10 reps (40#)

Rest 1:00 

100 Rep Drop-Set of tricep push-downs:
Max reps @ 40#, 35#, 30#, ... 5# 

-How this last part worked was a completion of 100 reps total... starting with max reps at 40# and then dropping 5 lbs for each drop set until 100 reps is achieved ... got through 70 reps before reaching the 5# .... this was ridiculously tough! I made it up on the spot and it was a good finisher. 

6/19/17

I am still extremely sore from Saturday ... got in some early cardio during open gym this morning.

A.
EMOM 30 (10 sets):
Min 1 - :45 Bike
Min 2 - :45 Row
Min 3 - 200m Run

-Complete ... felt surprisingly good on this ... tried to keep 65 RPM on the bike and 1:50/500m on the row. It was good to sweat and move.

B.
ROMWOD

-Complete

6/18/17

Much needed complete rest ... can't remember the last time I was this sore.

6/17/17

Did my first competition post-TBS ... and in a very long time generally ... haven't competed since being injured in early 2015 ... which is crazy to think about how much time has gone by ... but I was really happy with my performance and where my fitness was at today. This was a 4 person competition (2 M/2 F)/ We were consistent with 12, 11 and 10th place finishes ... for an 11th place of 70 teams overall. Really fun on the National Mall in DC.


A.
10:30 AM
20 minutes to establish 4 complexes (any style clean/snatch permitted)

Complex 1: (must be completed by 1 male and 1 female)
1 Clean + 3 Front Squats + 1 Jerk

Complex 2: (must be completed by 1 male and 1 female)
1 Snatch + 1 Hang Snatch + 2 OHS


-I did the snatch event ... hit 185# 205# and 225# ... 225# was my goal for the day ... loaded up 235# because we could only take 10# jumps ... got the snatch, but missed the hang snatch. Overall felt very good on this complex. Our team took 12/70 on the event ... our worst finish of the day.

 B.
11:45 AM
For time:
* Serpent can't ever touch the ground, must be held at all times.

400 Serpent Run (men/female holding 70# and 47# sandbags tied together)
40 Serpent Squats
10 Bar Muscle ups

400 Serpent Run (men/female holding 70# and 47# sandbags tied together)
40 Serpent Squats
60 Ring Dips

400 Serpent Run (men/female holding 70# and 47# sandbags tied together)
40 Serpent Squats
60 CTB Pull Ups

400 Serpent Run (men/female holding 70# and 47# sandbags tied together)
40 Serpent Squats
60 Box Jump Overs (24")

- 18:03. Time cap was 20min.
- 11/70 ... this event was surprisingly brutal ... my partner ran fast with her bag ... I did 5 bar MU / 15 dips / 15 C2B  and 15 BJO ... squats were also tough, I haven't hurt like this in a very long time, almost threw up during and after this event.

C.
1:30 PM


With a partner, partners alternating rounds:

 AMRAP 9
6 Ground to OH (105#/155#)
6 Burpees over the bar


Rest 2 minutes

 AMRAP 9
8 Alt Pistols
12 KBS (53/70#)
30 Double Unders


-I think we got 12+ rounds on the first AMRAP and just shy of 8 rounds on the second AMRAP. This was by far the most brutal workout of the day... It was extremely hot out and I was pushing myself to another level of intensity that I rarely ever achieve. It was really fun to push myself and go as hard as I possibly could. 10/70 place.

6/15 & 6/16

Complete rest / tapering down for competition on Saturday.

6/14/17

Lower volume workout this morning ... tapering down for this weekend ... practiced some of the events/movements that will be coming up.

A.
20:00 Clock:
1 Snatch  + 1 Hang Snatch + 2 Overhead Squats
*Any style snatch is permitted, build over the course of the sets


-135#, 135#, 165#, 185#, 195#, 205# ... 205# didn't feel to bad, hoping to hit 225# + for this complex come Saturday.

B.
Each workout with a partner, alternating rounds:

AMRAP 5:
6 Ground-to-Overhead (155/105#)
6 Burpees-over-the-bar

Rest 2:00

AMRAP 5:
8 Pistols (alternating)
12 KBS (75/35#)
30 Double-Unders

-7 + 3
-4 + 20 ... we kept consistent paces on these ... these will be 9 minute AMRAPs on Saturday ... we should do solid on these events and be able to keep a solid pace on each of them.

6/13/17

AM Workout (0530)

I was pretty tired when I woke up today ... I didn't feel particularly great on anything ... but overall glad I gave this workout a run-through... was a good way to start the day.

A.
'Filthy Fifty' (backwards)
50 Double-Unders
50 Burpees
50 Wall-Ball
50 Back Extensions
50 Push-Press (45/35#)
50 Knees-to-Elbows
50 Walking Lunges
50 KBS (35/24#)
50 Jumping Pull-ups
50 Box Jumps (24/20")

-19:48 .. did the wall-balls and KBS unbroken, which was cool given that doing those unbroken were goals of mine going into this workout.

B.
ROMWOD

-Complete ... felt very good.

PM Workout (1500)

Snuck in some extra volume at the gym at work. Was a solid session.

A.
On an 18:00 Clock:
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Split Jerks @ 55% (175#) of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Split Jerks @ 65% (205#) of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Split Jerk @ 75% (235#) of 1-RM Clean & Jerk

-Complete ... didn't feel particularly great here ... but the loads were low, got all the reps easily. 

B.
Three sets for max meters of:
90 Seconds of Rowing
Rest 90 seconds
60 Seconds of Rowing
Rest 90 seconds
30 Seconds of Rowing
Rest 3 minutes

-Result:

458 + 322 + 178

456 + 315 + 161 

458 + 312 + 171 ... very solid rowing session ... this left me more tossed than I thought it would ... very nice change from just rowing distance intervals. 

6/12/17

I am embarrassed to say I was still feeling slightly hungover today... Can't believe I had a two day hangover... but some times it happens ... anyway, got in the gym in the afternoon after work ... I didn't feel particularly great on anything... but at least I got moving.

A.
Close Grip Bench Press
4 sets of 5 reps
Rest as needed

-185# across ... haven't been benching from a close grip much lately, so I didn't feel very strong... but this was good to get in.

B.
5 RFT:
5 Burpees
5 Ring Muscle-ups
9 Dead-lifts (225/155#)

-6:20 ... unbroken ... this was tough ... the next fastest time was just over 7:00 ... so I was happy to take the fastest time ... overall I felt like shit though... not a great day in the gym... I am looking forward to feeling better tomorrow.

6/11/17

Complete Rest / extremely hungover ... haven't been this hung over in a very very long time.

6/10/17

45 Minute Active Recovery Run ... around Chicago, ran by a bunch of my favorite parts of the city ... great way to start the day.

6/9/17

Did the class workout at a gym in Chicago and then added in the 24 minute EMOM after ... this was a very solid session. I felt fit on everything and it took a lot to push myself on that last workout. 

A.
On a 13:00 Clock: 

EMOM 5 Minutes:
1 Clean and Jerk

straight into...

Every 2 for 8 (4 sets):
1 Clean and Jerk

EMOM = 225# across
Every 2 = 245#, 255#, 265#, 275# ... did these in nanos with no knees sleeves, belt or wrist wraps ... was just going based on feel. 275# didn't feel too bad, was happy to hit this given the circumstances.

B.
For time:
100 Double-Unders
660m Run
75 Double-Unders
330m Run
50 Double-Unders
200m Run
25 Double-Unders
100m Run

-8:09 ... missed 3 double-unders, all on the set of 100, after that I was cruising ... felt very fit on this.

Rest exactly 20 minutes then...

C.
Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 6 Burpees Over the Barbell + 6 Deadlifts (275/185 lbs)
Minute 2 – 4 Toes to Bar + 3 Chest-to-Bar Pull-Ups + 2 Bar Muscle-Ups
Minute 3 – 8 HSPU 

-Complete ... had to take a 1 minute break after the 5th set ... so I finished after the 25th minute, not 24. Overall got a lot of intensity out of this and it was tough to push myself through this. Great finisher to the workout. 

D.
ROMWOD

-Complete

6/8/17

Much needed complete rest ... body is pretty beat up.

6/7/17

AM Workout (0530)

Hit the class workout this morning ... got a really good conditioning workout out of it.

A.
EMOM 16:
Strict Muscle-ups x 2 unbroken reps

-There was some muscle-up skill work in the class ... made this up on the spot and gave it a go. Haven't done strict in a very long time, was a nice change.

B.
On a running clock:
For time:
50-35-20
Wall-Balls (20/14#)
KBS (53/35#)
*200m KB Farmer's Carry (1 x 53/35# KB)

when the clock reaches 20:00...

For time:
100 Calorie Assault Bike

-13:50 ... only broke up the set of 35 into 21/14 for both the WB and KBS ... otherwise unbroken... felt really good on this.
-6:40 ... tried to maintain 60 RPM for the entire 100 cals ... was a good finisher on the legs.

PM Workout (1630)

Snuck in the gym on mainside and got this in before heading home.

A.
On a 18:00 Clock:

 Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55% (135#) of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65% (165#) of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 2 Overhead Squat @ 75% (185#) of 1-RM Snatch

-Got all these reps easily, low percentages ... was some good reps ... wasn't going to snatch otherwise this week, so wanted to get these in.

B.
3 Sets:
Flat DB Bench Press (thumbs toward head)  x 10 reps (2 x 55# DB)
Rest as needed
Side Lateral Raises x 10 reps (2 x 15# DB)
Rest as needed

-Complete

C.
3 Sets:
Incline / Flat / Decline EZ Bar Curls x 21 reps (7 of each angle w/ 50# bar)
1:00 Rest

-Complete ... huge pump

D.
3 Sets, with last set being a drop set of max reps:
Push-downs with row pulley x 10
1:00 Rest

straight into...

3 Sets, with last set being a drop set of max reps:
Push-downs with rope x 10
1:00 Rest

straight into...

3 Super-Sets, with last set being a drop set of max reps:
KB Curls (2 x 35#)
Push-downs x 10
1:00 Rest

-Complete ... don't remember the weights on the cable push-down stuff, but overall this was a good pump/finisher ... solid burn in the triceps.

6/6/17

Did the class workout this morning ... it was one of the better programmed workouts ... lifting was fun and I felt good on it and the conditioning workout was solid overall, but kind of a shit-show with too many members of the gym clustering all over the pull-up bars. I could have saved some time on the conditioning workout due to this, but overall I got a lot of intensity and had a lot of fun this morning.

A.
20:00 Clock:

12 Minutes to Establish:
2 RM Hang Power Clean

then 8 minutes to do:
3 x 3 at 90% of today's 2 RM

-Doubles = 235#, 255#, 265#, 275#
-3 x 3 @ 90% = 245#

B.
6 RFT:
10 C2B Pull-ups
10 Push-Press (135/95#)

-7:07 unbroken ... huge transition and had to wait around a bit for the pull-up bar on a couple sets ... but overall a very solid workout and big pump.

Rest 10 minutes then...

C.
With a partner, alternating intervals, AMRAP 10:
12/10 Calories Assault Bike

-Don't remember the exact calories ... just went for intensity.

6/5/17

AM Workout (0530) 

This morning was a super solid session. I felt great on everything... was really nice to rest and sleep this weekend ... took naps on both Saturday and Sunday and ate a lot. My body felt great this morning. Did the class workout and then added in some unilateral accessory stuff.

A.
On an 18:00 Clock:

10 Minutes to build up to 75-80% of your 5 RM back squat

then...

EMOM 8 Minutes:
3 Back Squats at 75-80% of your 5 RM back squat

-Went 290# for 4 sets, then 315# for 4 sets ... felt really solid on this, got all the reps easily. I hit 360# for a 5 RM last week... so 75-80% would be 270-280# ... went a little heavier, but 360# isn't a true 5 RM... overall I am very happy to feel so comfortable squatting again.

B.
AMRAP 14:
10 Front Squats (135/95#)
60 Double-Unders
20 Toes-to-Bar

-5 Rounds ... squats unbroken, double-unders were kind of a shit-show... missed quite a few ... toes-to-bar were 8/7/5 for all sets with little rest. Very simple, but very good workout.

C.
3 Sets:
20 Front Rack KB Step-ups (2 x 35# KB w/ 20" Box) - 10 each leg
Rest as needed
Hollow Hold w/ 15# Plate overhead x :30
Rest as needed

-Complete

D.
3 Sets:
20 Overhead Walking KB Lunges (1 x 35# KB) - 10 each arm
Rest as needed
GHD Plank Hold x :40
Rest as needed

-Complete

E.
10 Minute Romwod

-Complete

PM Workout (1530) 

A.
5 rounds, for max reps (20 minute clock):
1:00 Row (meters)
1:00 Wall-Balls
1:00 Burpees
1:00 Rest

-Don't remember the exact reps ... was getting about 300m on the rower, 25-27 wall-balls, 15-20 burepes each interval. Was some good cardio, nothing too crazy ... wall-balls felt very solid.

6/4/17

Much needed complete rest

6/3/17

Programmed the entire workout today... it ended up being a super solid session. Lots of hard work was accomplished. I got a lot of intensity and challenge out of the workout today. Really fun time in the gym... looking forward to some much needed rest tomorrow.

On a running clock:

A.
'Heavy Amanda'
9-7-5
Muscle-up
Squat Snatch (185/125#)

rest until 15:00 then...

B.
15-12-9
Dead-lift (275/185#)
*20 Calorie Assault Bike after each set

rest until 30:00 then...

C.
3 RFT:
25 GHD Sit-ups
25m Hand-Stand Walk

Rest until 45:00 then...

D.
With a partner, for time:
100 Calorie Row
80 Overhead Squats (75/55#)
60 HSPU
40 Burpees
20 Bar Muscle-ups
10 Strict Deficit HSPU (4/2")

-Result
A = 9:55 ... missed two snatches here, unbroken MU ... previous PR was 11:11 from April 2014 ... haven't done this workout since then, didn't get much faster, but overall happy to improve.
B = 7:00 ... unbroken ... the bike sucked big time
C = 14:50 ... this was really difficult for me ... the walking got very tough after the GHDs
D = 14:01 ... my partner did the vast majority of the HSPU ... but overall got a lot of intensity out of this.

E.
ROMWOD

-Complete

6/2/17

Workout 1 (0530) 

Hit the class workout this morning... little lifting with a very aerobic conditioning workout.

A.
20:00 to establish:
1 Squat Clean + 1 Front Squat + 1 Jerk

-185#, 225#, 245#, 265# (failed jerk), 265# ... didn't feel particularly great here, especially on the jerk, but glad I came back and got it.

B.
AMRAP 15:
Hang Power Clean and Jerk (135/95#) x 10 reps
200m Run
30 Double-Unders

-5 Rounds + 200m run (11 reps)

C.
ROMWOD

-Complete

Workout 2 (1030) 

A.
Decline Bench Press
5 sets of 7 reps
Rest 2-3 Minutes

-Used 185# across for these sets ... no spotter, no missed reps.

B.
3 Sets:
Cable Rows x 10
Rope Tricep Push-Downs x 15
Tricep Push-Downs x 15
Rest 1:00

-Complete ... don't remember the exact reps, but this was brutal on my triceps.

C.
3 Sets:
Standing EZ Bar Curl x 10
Overhead Rope Tricep Extension x 15
Rest 1:00

-Complete

D.
3 Sets:
KB Curls (2 x 30# KB) x 10
Rope Curls x 15
Rest 1:00

-Complete ... brutal on my biceps, huge pump.

E.
3 Sets:
EZ Bar Preach Curl (30#) x 10 reps
DB Hammer Curls (2 x 25#) x 10 reps
Rest 1:00

Complete ... arms were basically completely done at this point ... really light weight on these, solid finisher.

6/1/17

Gave the class workout a go today... It was a lower volume partner workout, so I wanted to get it in. It wasn't too taxing... I am still feeling really beat up from traveling / going super hard on 'Muprh' on Monday. Glad I got some movement in this morning, was a good sweat.

A.
With a partner, one partner working at a time:
3 Rounds Each Partner:
P1: 250m Row
P2: Front Rack KB Hold (1 x 53/35# KB)
Rest 3:00
3 Rounds Each Partner:
P1: 10 HSPU
P2: Handstand Hold against wall
Rest 2:00
3 Rounds Each Partner:
P1: 10 T2B
P2: Dead-lift Hold (225/155#)

-17:15 - 5:00 rest = 12:15 of total work

B.
Short ROMWOD

-Complete