1/19/18

AM Workout (0530) 

A.
Open Workout 15.5
'27-21-15-9'
Row (calories)
Thrusters (95/65#)

-7:22, unbroken ... this is a 2 second PR from 2015... but having said that, I am still very happy and proud of this time. Firstly, I have overcome a serious injury since then and I went through about a year's worth of Marine Corps training where I had no control over my diet, sleep or workouts. It is good to know that I am at least back to what I was capable of in 2015. Secondly, in 2015 when I went 7:24, I was dead afterward for about 30 minutes, today, I felt very recovered in a matter of minutes. I think I overpaced this workout a bit. The set of 27 went at about a 1400-1500 pace ... all the other sets were around an 1100 pace. I think I could have pushed this quite a bit more, as I wasn't very gassed at any point during this. I think if I did this again, I could easily go sub 7:00, if not closer to 6:30 in time. This is one of the only workouts that I have been legitimately scared to re-test. I was nervous prior to starting this because of how exceptionally painful I remember this workout being. I think that fear led me into overpacing and not pushing outside my comfort zone. Having said all that I would really be interested to re-test this yet again in the near future. I should have pushed the sets of 15/9 MUCH more. I think I will all-out sprint starting halfway through the set of 15 calories next time I re-test

B.
ROMWOD

-Complete

PM Workout (1100) 

Had a client cancel on me at work, so I snuck off into the gym for some extra volume. Got in some solid conditioning and then just added in some bodybuilding accessory for fun. Haven't been doing this lately as my training has been geared toward the Open.

A.
AMRAP 13:
70 Dumbbell Snatches (50/35#)
60 Wall-Balls (20/14#)
50 Calorie Row
40 Strict HSPU

-23 Strict HSPU ... felt good here, nothing too crazy, but the HSPU were tough.

B.
EMOM 10:
Min 1 = :40 Plank
Min 2 = 15 Hollow-Rocks

-Complete ... burner on the core.

C.
3 Sets of:
DB Skull Crushers x 15
DB Tate Press x 15
DB Press x 15
Rest 2 minutes

-2 x 15# DB across ... rough on the triceps.

D.
3 Sets of:
Cable Curl x 15 reps
Rest :60

-Complete

E.
3 Sets of:
Close-Grip Cable Push-Down x 10 reps
Close-Grip Cable Curl x 10 reps

-Complete

1/18/18

Much needed Complete Rest

1/17/18

Fun conditioning piece this morning followed by some solid accessory stuff. Nothing too crazy, but fun training.

A.
3 x 5:00 on / 5:00 off
100 Double-Under buy-in, followed by AMRAP:
Round 1: 12 Front Squats (135#) + 4 Burpee Box Jump Overs (30/24")
Round 2: 8 Front Squats (165#) + 4 Burpee Box Jump Overs (30/24")
Round 3: 4 Front Squats (205#) + 4 Burpee Box Jump Overs (30/24")

-3 + 4 reps
-3 + 13 reps
-4 + 4 reps ... very different conditioning, but overall I felt very aerobically fit. Fun stuff.

B.
3 Sets:
5 Glute-Ham Raise
15 Hip Extensions
20 GHD Sit-ups
Rest as needed

-Complete

C.
3 Sets:
Plank x :60
Unsupported 1 Arm KB Row (72#) x 20 reps (10 each arm)
Band Pull-Aparts (1 red band) x 40 reps

-Complete

1/16/18

Shorter/low volume session today, but got a lot of intensity out of it. Had to be in work early, so got in what I could. I was fine with a lower volume day given it had been my 4th day in a row.

A.
7 Sets of:
:20 Max Muscle-ups
:40 Rest

-5 reps each set, 35 total... this was an EMOM of 5 MU each minute, felt good on the rings.

B.
4 RFT:
21 Calorie Assault Bike
15 TTB
7 Clean and Jerk (155/105#)

-13:00 ish? ... I don't remember my exact time, cals were at a consistent 65-70 RPM and TTB were unbroken, consistent singles on the C+J ... solid conditioning piece.

1/15/18

Third day on after Friday night duty ... wasn't feeling great on the lifting today, but got through it and ended up feeling great on the conditioning ... it was all bodyweight / cardio and I blew through it.

A.
Warm-up
On the :90 for 3 sets @ 40% (95#):
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

-Complete ... great warm-up reps

B.
Low Hang Snatch (below knee)
3 x 2 @ 70% (175#)
2 x 2 @ 75% (185#)
2 x 2 @ 80% (200#)
Rest as needed

-Complete ... missed the second hang snatch on the first set at 80% ... I felt like ass and I missed it forward. Came back on the second set and nailed it though. Can't remember the last time I missed such a light weight snatch, but the last couple days have been tough and I'm feeling beat up.

C.
Back Squat
5 reps @ 82% (335#)
2 reps @ 87% (350#)
5 reps @ 82% (335#)
2 reps @ 90% (365#)
5 reps @ 82% (335#)
2 reps @ 93% (375#)
Rest as needed

-Complete ... didn't feel great, but got through all these reps

D.
3 RFT:
63 Air Squats
42 Calorie Row
21 HSPU

-15:02 ... HSPU were UB ... 19/2 ... 15/6 ... big effort on those. I have improved this movement a lot this year, which has made workouts with them a lot more fun.

1/14/18

I was a little tired today, but once I got warmed up I felt very good on everything... the second part was rough mentally... but this is the most intensity I've gotten out of paralette / deficit HSPU before. Overall a super solid day of training for the Open. Really quality bodyweight / conditioning work.

A.
Iron Scap

Complete ... always a great warm-up

B.
For time:
9-12-15
Unbroken C2B Pull-ups
Rest 2:00
For time:
6-9-12
Unbroken C2B Pull-ups

-Result =
-1:05
-:55 ... tried to rest only 5-10 seconds between sets. These felt very solid.

C.
For time:
12 Parallete Kipping HSPU (2 x 45# + ab-mat)
18 Deficit HSPU (4.5/3")
24 HSPU

-9:33 ... this was ROUGH. Reps were 5/3/2/2 ... next went 3/4/4/3/4 ... 5/5/5/4/5 ... each part took around 3 minutes. Overall good training... but this wrecked my shoulders I was really happy with my effort overall. Good stuff.

D.
For time:
21-15-9
Bike Calories
Thrusters (95/65#)

directly into...

15-12-9
Row Calories
Hang Squat Cleans (95/65#)

directly into...

12-9-6
Burpees-over-Bar
Overhead Squats (95/65#)
Row for Calories

-16:12 ... unbroken on all barbell movements. Kept the bike at 75 RPM for the set of 21 and then 65 for 15/9 ... tried to go as fast as I could on the burpees... the set of 12 sucked. Overall great training though. Really aerobic and shitty.

1/13/18

Had a 24 hour duty last night ... slept from 0245 to 0620 and then after duty ended at 0800 I was able to sleep again from 0930 to 1100 ... then was in the gym by 1200... far from ideal, but I pushed through it and got all the work done. I didn't feel particularly great, but once the clock started going I felt great on everything. Really solid morning of training despite the little / inconsistent sleep last night.

A.
Front Squat
3 @ 82% (300#)
1 @ 87% (315#)
3 @ 82% (300#)
1 @ 90% (325#)
3 @ 82% (300#)
1 @ 93% (335#)

-Complete ... this definitely didn't feel great ... strength was there well enough, but I was getting extremely light headed during these reps.

B.
3 Sets, for quality, of:
Ring Muscle-ups x 5-12 reps, unbroken consistent sets
Double-Unders x 50
Pistols, alternating x 12 reps
Rest as needed between sets

-Complete ... got consistent sets of 12 reps unbroken, was resting about 2-3 minutes between each set ... overall felt very solid on the rings. Can't wait to break the 20 unbroken mark.

C.
For times, on a running clock..

500m Row
10 Power Snatch (155/105#)
20 TTB

at 8:00

500m Row
15/10 Bar Muscle-ups
30 Thrusters (135/95#)

at 18:00

500m Row
20 TTB
40 HSPU

at 27:00

500m Row
25 Burpees
50 Ring Dips

-Result =
-3:54
-7:51
-7:01
-9:50

D.
3 Sets of, each arm, of:
8 KB Rows + 8 KB Hang Snatch + 8 KB Strict Press (35#)
Rest as needed

-Complete ... I was totally fried by the end of this session, so didn't push the loading at all, but it was good to get in some unilateral stuff.

1/12/18

Complete rest ... wanted to train to day... but had to serve a 24 hour duty.

1/11/18

This morning was a very simple, albeit solid, workout. Got a lot of quality intensity out of this... felt a bit weak on the first part, but it was a lot of reps ... I felt really great on the second part, best the assault bike has ever felt.

A.
For time:
15 Clean and Jerks (185/125#)
Rest 2:00
12 Clean and Jerks (205/145#)
Rest 2:00
9 Clean and Jerks (225/155#)
Rest 2:00
6 Clean and Jerks (245/165#)
Rest 2:00
3 Clean and Jerks (265/175#)

-Result  = 1:57 / 2:21 / 3:00 / 3:10 / 1:47 ... sets at 225# and 245# were really rough... overall really solid barbell conditioning work.

B.
5 Rounds of:
AMRAP 4
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10m Shuttle Sprints
Rest 3 minutes between rounds

-Result = 19, 16, 16, 18, 14 shuttle-runs ... great aerobic conditioning

1/10/18

Got in a lower volume / light weight session today. Lots of good cardio, but nothing too crazy.

A.
5 Rounds, not for score:
1:30 Light Rowing
:30 Max Strict HSPU

-10,10,10,10,8 unbroken each set

Rest 5 minutes then...

B.
EMOM 10:
7 Overhead Squats (95/65#)
7 TTB

-Complete ... all sets complete in :30-:40 ... thought this was going to be more difficult. This would be very hard for 20 minutes

Rest 5 minutes then...

C.
AMRAP 12:
2000m Row
In the remaining time...
30 Double-Unders
10 Burpees

-7:34 2k + 4 rounds ... great aerobic work, I was pretty thrashed after this simple but intense workout.

1/9/18

Complete Rest ... in court most of the day, pushing today's workout to tomorrow.

1/8/18

This morning was a very solid training session. I was really happy about my 'Diane' PR and getting it unbroken. Felt pretty good on everything else despite going 100% on Diane... overall a really fun day in the gym.

Warm up = Iron Scap

A.
'Diane'
21-15-9
Dead-lifts (225/155#)
HSPU

-3:55 (PR) ... got this unbroken ... had some big transitions from the wall to the barbell ... just how my current gym is set up ... but overall I was extremely happy with getting this unbroken, I never have before ... this would have been a solid 25th place at the 2012 Regionals instead of my 42nd (last) place that I got that year. My HSPU have come a long way.

B.
Hang Snatch Squat
Build to a Heavy Single

-185#, 205#, 220#, 230# (fail) = 220# after Diane was good enough for me... should have gotten 230#, just got a bit lazy and called it there.

C.
Back Squat
5 Reps @ 82% (335#)
2 Reps @ 85% (345#)
5 Reps @ 82% (335#)
2 Reps @ 88% (355#)
5 Reps @ 82% (335#)
2 Reps @ 91% (365#)

-Complete ... felt great on these, feeling really strong squatting.

D.
AMRAP 10:
10 Hang Squat Snatch (75/55#)
30 Double-Unders

-8 Rounds + 10 reps ... bit of a burner, fun/short workout.

1/7/18

Complete Rest

1/6/18

Had an awesome workout today... did comp train stuff M-F and then put this together for my gym's class. It was a great workout and complemented the week of comptrain stuff very well. Got a great workout out of this... the conditioning was on another level. Great stuff.

A.
EMOM 10:
Odd = 1 Legless RC (15')
Even = 1 RC (15')

-Complete

B.
Dead-lift
5 sets of 7 reps, build over the course of 7 sets
Rest as needed

-335#, 355#, 365#, 375#, 385# ... made smaller jumps than usual here and didn't push the loading too far, was very conservative, but this was a good accumulation of reps

C.
Every 3 for 36 (3 sets of each station):
Station 1 = 40 Calorie Assault Bike
Station 2 = 20 KBS (2 pood) + 30 Wall-Balls (20#)
Station 3 = 500m Row
Station 4 = 20 C2B Pull-ups + 10m Handstand Walk

-Complete, got all the reps within the time intervals ... absolutely brutal. KBS and C2B unbroken ... wall-balls were 30 ... 15/8/7 ... 10/10/10 ... handstand walk was a bit of a shit-show, but I got better at them each round, only got the last one unbroken though... overall great conditioning, huge push today with a solid crew of people to workout with.

D.
ROMWOD

-Complete

1/5/18

I felt pretty tired this morning... once I got warmed up I felt okay though ... overall had a great workout... the front squats were rough, but I got through them, everything else was really fun.

A.
Iron Scap

-Complete

B.
Front Squat
3 x 80% (295#)
1 x 85% (315#)
3 x 80% (295#)
1 x 88% (325#)
3 x 80% (295#)
1 x 90% (335#)
Rest as needed

-Complete

C.
3 RFT:
8 Ring Muscle-ups
10 Strict HSPU
12 DB Squat Snatch, alternating (50#)

-10:23

D.
EMOM 10:
Odd = :40 max reps Strict Ring Dips
Even = :40 max reps D-Ball Cleans, over the shoulder (150#)

-Complete ... was getting about 10-15 dips and 5-6 cleans each interval

E.
Assault Bike
EMOM 12 (3 sets):
Min 1 = 15 calories
Min 2 = 15 calories
Min 3 = 15 calories
Min 4 = rest
Min 5 = 12 calories
Min 6 = 12 calories
Min 7 = 12 calories
Min 8 = rest
Min 9 = 12 calories
Min 10 = 12 calories
Min 11 = 12 calories
Min 12 = rest

-Complete ... got 15 calories across for the first set, but had to lower it down to 12 calories... this was a brutal finisher to the session.

F.
ROMWOD

-Complete... felt great

1/4/18

Complete Rest

1/3/18

AM Workout (0530)

Continuing on with Comptrain Open prep... definitely a bit different than I am used to training, but I really love the variation and challenge of it. Got a lot out of this workout this morning.

A.
5 Rounds, not for score:
1:30 easy rowing
:30 Strict HSPU

-Result = 14, 10, 8, 8, 6 ... all sets unbroken reps.

B.
2 Rounds:
AMRAP :30 - Power Cleans (185#)
AMRAP :30 - Push-Jerk (185#)
Rest 1:00
AMRAP :30 - Power Cleans (205#)
AMRAP :30 - Push-Jerk (205#)
Rest 1:30
AMRAP :30 - Power Cleans (225#)
AMRAP :30 - Push-Jerk (225#)
Rest 2:00

-Complete ... don't remember my exact scores ... I just remember the push-jerks being terrible. This was hard training ... haven't done something like this in a very long time. Great variation.

C.
On a running clock:
500m Row
27 Toes-to-Bar
21 Thrusters (95#)

at 7:00

500m Row
21 Toes-to-Bar
15 Thrusters (135#)

at 14:00

500m Row
15 Toes-to-Bar
9 Thrusters (185#)

-Complete ... all my times were around 4 minutes ... this was brutal. Overall some great training though... was a lot of heavy barbells today.

D.
ROMWOD

-Complete

PM Workout (2000)

Probably a bit too much volume by adding this in... but resting an extra day this week, I felt surprisingly good on everything during this PM session

A.
Assault Bike, 30:00 clock:
5 Minutes Easy (50 RPM)
5 Minutes Medium (60 RPM)
5 Minutes Easy (50 RPM)
5 Minutes Hard (70 RPM = was realistically 66, couldn't maintain 70)
10 Minutes Very Easy (40 RPM)

-Complete ... tough training ... don't usually do aerobic stuff like this, was very different, but very good.

B.
Hang Snatch x 3 reps
Set 1 - 70% (175#)
Set 2 - 72% (180#)
Set 3 - 74% (185#)
Set 4 - 76% (190#)
Set 5 - 78% (195#)
Set 6 - 80% (200#)
Rest as needed

-Complete ... no misses, all sets unbroken TnG

C.
For time:
21-18-15-12-9-6-3
DB Snatch (50/35#)
Burpees

-8:37 ... rough on the lungs

1/2/18

Had a decent workout this morning... but I felt horrible. I am still beat up from partying too hard on New Years Eve... I am really looking forward to getting back into a routine and really training hard with focus and intention over the next few months.

A.
Iron Scap Protocol

-Complete

B.
Snatch Balance
EMOM 8:
Min 1-2: 65% (165#)
Min 3-6: 75% (185#)
Min 7-8: 80% (205#)

-Complete ... very light

C.
Back Squat
5 Reps @ 80% (325#)
2 Reps @ 83% (335#)
5 Reps @ 80% (325#)
2 Reps @ 86% (350#)
5 Reps @ 80% (325#)
2 Reps @ 89% (360#)

-Complete ... felt very solid on these.

D.
For time:
30 Box Jumps (24/20")
30 C2B Pull-ups
30 KBS (53/35#)
30 Front Squats (115/80#)
30 Toes-to-Bar
30 Push-Press (115/80#)
30 Dead-lifts (115/80#)
30 Wall-Balls (20/14#)
30 Burpees
30 Double-Unders

-16:44 ... this was rough, not because it was particularly difficult, but because I was extremely tired/kind of still hungover and generally feeling like shit. Not a good feeling.

12/31 & 1/1/18

Complete Rest ... lots of food and alcohol

12/30/17

Jumped into the class workout today... I was feeling pretty beat up/sore, but once I got moving I felt solid. It was a fun partner workout, it was good aerobic movement.

A.
4 RFT, with a partner, one partner working at at time:
17 Burpee Box Jumps (24/20")
17 Ab-Mat Sit-ups
17 DB Thrusters (50/30#)
17 HSPU
17 DB Snatches (50/30#)
17 TTB
17 DB Squat Cleans (50/30#)
17 C2B Pull-ups
17 Wall-Balls (20/14#)
17 Calorie Row

-29:48