5/30/15

This morning was a good skill/conditioning session. Lots of mobility today ... 20 minutes before and after the workout for my hips. Tested out some light weight barbell movements ... they felt much harder than usual, can't believe how hard they were. Not lifting sucks. But had fun with my buddy this morning, got a great workout out of this.

A.
30 Minute AMRAP @ casual consistent pace
Handstand Walk 30' (2015 regional 10' restart standard)
7 Strict C2B Pull-ups
7 Strict HSPU (2015 regional standard)
7 Strict T2B

-4 Rounds + 30' HS walk ... spent most of the time here hand stand walking, lots of practice. Was the most I've ever walked on my hands.

Rest 15 minutes then...

B.
'Tommy Mac'
For time:
12 Burpees
12 Thrusters (115#)
12 Burpees
12 Snatch (115#)
12 Burpees
12 Shoulder-to-Overhead (115#)
12 Burpees
12 Hang Squat Cleans (115#)
12 Burpees
12 Overhead Squats (115#)
12 Burpees
12 Thrusters (115#)
12 Burpees
12 Snatch (115#)
12 Burpees
12 Shoulder-to-Overhead (115#)
12 Burpees
12 Hang Squat Cleans (115#)
12 Burpees
12 Overhead Squats (115#)

-28:15 ... this took longer than I thought, but the barbell movements were tough for me. Haven't been lifting and didn't have much go for the thrusters / squat cleans in the second half. Burpees became tremendously slow ... first half was in 11 minutes, second half in 17 ... Great workout though, was a fun morning in the gym. Much needed rest tomorrow.

5/29/15

Body felt very recovered today, more than it has in months, which was nice. Felt ready for anything. Felt very weak on the snatch-push-press, but haven't been hitting anything snatch grip for a few weeks. I felt solid on the metcon though ... was training alone, but got a good session out of this morning. Zero pain in my hip/back ... have really been laying off it and will continue to do so. Lots of hip/back mobility before and after this today's session. Made me happy to not be in pain and just enjoy working out and going hard.

A.
Every 2 minutes for 20 minutes (10 sets) of:
Snatch Grip Push-Press x 2 reps

-2 sets @ 185#
-2 sets @ 205#
-2 sets @ 215#
-4 sets @ 225# ... but wasn't 2,2,2,2 ... was 2,1(f), 1(f), 2 ... rough, felt weak here on the lockout.

B.
5 Sets, each for time:
500m Row
12 C2B Pull-ups
6 Shoulder-to-Overhead (185#)
Rest 3:00

-3:06
-3:10
-3:25
-3:40
-3:46

-Tough metcon, but was pretty fun. All unbroken, but row started dragging ass. Unbroken sets of C2B butterfly felt solid.

5/28/15

Complete Rest.

5/27/15

This afternoon was a good training session. I got in the gym by myself and got a decent conditioning session in. Really laying off my hip... not even touching barbells at all, will try some jerks/bench press later in the week. Anyway... just put something together on the spot and got a good workout out of it.

A. 

20 Minutes of Hip Mobility / Handstand Walking Practice 

-Hip stuff was great ... have had zero back/hip pain since Sunday ... moving in a positive direction with this stuff ... handstand walking always sucks. 

B. 

'Nate'

AMRAP 20: 

2 Muscle-ups

4 HSPUs

8 KBS (72#) 

-14 rounds ... this is a PR. Was shooting for 15 rounds, did everything unbroken until the last set of HSPU, which was 3/1. 

My history with this workout is as follows: 

-4/24/13 - 12 rds + 2 HSPU 

-9/30/11 - 8 rounds + 2 MU

-1/6/11 - 14 rounds (scaled HSPU to 1 abmat) 

-11/27/10 - 15 rounds in 30 minutes 

It is good to see that, over time, I'm getting better at this stuff; I definitely remember when I couldn't even do 1 full ROM HSPU. Even if I'm not great ... I need to be happy about progress. I didn't feel all that great today, this is probably entirely mental. Being all injured has really taken a toll on me mentally ... it is hard to enjoy training and enjoy my fitness as much. But overall, glad I kept moving at a consistent pace and got a good workout out of today. 

C. 

3 Rounds, not for time: 

15 GHR 

Rest as needed 

12 Suit-case Dead-lift (50# DB) (6 each side) 

Rest as needed 

-Complete, lateral movement felt great on my back/hip. 

5/26/15

Just got back to Chicago and started studying for the Illinois bar exam. That is my #1 priority right now, going to be a much lower volume / less fitness goal orientated summer than I've ever had. Haven't figured out exactly how I will be training given my current injury and bar studying ... but whatever my training will look like this summer, it will always take a back seat to the bar exam. Anyway, this afternoon was a decent workout. I just wanted to get my body moving, nothing crazy. I snuck in a workout at my apartment, didn't have the time to get into the gym today, just got back in town and had class/work much of the day.

On a 40:00 clock:

A.
30-20-10
Calorie Row
Russian Kettle-bell Swing (72#)

Rest until 10:00 then...

B.
AMRAP 20:
20 Burpees
20 Ab-mat Sit-ups
20 DB Push-Press (2 x 50#)
20 Flutter Kicks (4 count)

Rest until 40:00 then...

C.
For Quality:
10,9,8,7...1
Tempo DB Curl (2 x 25#) @ (6 second Time under Tension, 2 up, 2 down, 2 second hold at bottom)
DB Floor Press (2 x 50#)
DB Floor Tricep Extension (2 x 25#)

-5:50.
-4 Rounds ... might have gone a few seconds over on the last set of flutter kicks, but finished it out about :20 after the clock ended.
-The last part was pretty fun, didn't time it or anything, but got a solid arm pump.

5/25/15

Complete rest.

5/24/15

Active Recovery.

~40 minute run at a conversational pace in the Boise foothills. Lots of rolling hills, perfect weather. Great day in the sun.

5/23/15

Did a class workout today at a local gym with my girlfriend. Then added in some extra stuff at the end. Was a chiller day in the gym.

AM Workout (0900) 

A.
With a partner, each partners complete 20 reps while other rests, for time:
40 Overhead Squats (95#)
200m Run
40 Hang Power Cleans (95#)
200m Run
40 Kettlebell Swings (53#)
200m Run
40 Front Rack Reverse Stationary Lunges (95#)
200m Run
40 Bar-Facing Burpees
200m Run
40 Pull-ups
200m Run
40 Floor-wipers (95#)
200m Run

-19:30. Good day in the sun, nothing too taxing, but was good to get some movement in.

B.
EMOM 10:
-Odd: 3 Strict Muscle-ups
-Even: 5 Strict HSPU

-Got all the reps, except the last set of HSPU... only got 3 reps.

PM Workout (1200)

Hiked about an hour in the Boise foothills ... definitely got my HR up a little. Was a great time in the sun.

5/22/15

Had some extra free time today and was feeling good, so snuck in some extra work. Did a class workout at a local gym with my sister in the morning, got out for some running in the afternoon. Body felt good today, but my SI joint is really hurting ... the rowing / swings / wall-balls probably were not a smart idea. This injury is very frustrating.

AM Workout (1200) 

A.
3 Sets, for Max Reps:
1 Minute Rowing
1 Minute Box Jumps (24")
1 Minute Russian Kettle-bell Swings (53#)
1 Minute Wall-balls (20#)
1 Minute Rest

-I don't remember the exact reps, but tried to stay consistent. All very simple movements, but really pushed it to get some quality intensity out of this.

B.
10 Minutes Hand-Stand Walking Practice

PM Workout (1700) 

For time:
100 Push-ups
1000m Run
75 Push-ups
1000m Run
50 Push-ups
1000m Run
25 Push-ups
1000m Run

-This took approximately 33 minutes ... I felt really good this afternoon, was trying to do the main-site workout from a few days ago, but couldn't get to the track, so just ran a 1000 every time instead of the different intervals (800, 1200, 1600, 2000). Got a great workout out of this, was fun to be out in the sun.

5/21/15

Active Recovery.

Easy 40 minute run.

This was a great way to spend my morning. Ran at a conversational pace along the Boise River for 20 minutes out and back. Perfect weather, felt great.

5/20/15

Today was a shitty day in the gym. I hated every second of being in the gym today. I was in pain and working out alone while some European guy was playing terrible music. From the second I was in the gym I wanted to leave. I hate being injured more than anything. It makes me hate life and I can't enjoy anything outside the gym while feeling this shitty. I need to be back to normal and have a major change of scenery.

A.
20 mins hip/back/hamstring mobility

-This was necessary ... Loosened everything up and relieved a lot of pain.

B.
8 Sets:
Bench Press x 7 reps + 14 Single Leg KB Deadlift (7 each leg w/ 35# KB)
Rest 1:00 to 1:30 between sets

-135#, 155#, 175# x 4 sets, 155#, 135# ... Went with a pyramid rep scheme ... Felt pretty crappy, but wanted to get some reps in. Deadlifts felt good on my back.

C.
For max reps / cals:

1 min of pull-ups
1 min of rowing
1 min of pull-ups
2 min of rowing
1 min of pull-ups
3 min of rowing
1 min of pull-ups

-84 pull-ups (30/20/20/14)
-90 calories
-Felt really shitty on this ... Had zero energy on the row. Was going to do some more stuff, but felt so shitty and I ripped on the pull-ups, so I just called it a day.

5/19/15

Complete rest. Was extremely tired and generally exhausted today. Was planning on working out, but between fatigue and excruciating back pain I chose to rest.

5/18/15

I got into the gym in the afternoon, today was the best workout I've had in over a week. I was feeling pretty crappy all last week... wasn't sleeping or eating enough. I finished my finals and graduated from law school this weekend, was a huge relief and I think I was able to enjoy the gym more given the relief from law school stress. Anyway, got to put together a session for myself. I enjoy throwing together my own programming from time-to-time, I got a really good workout out of today.

A.
EMOM 15 (5 sets) of:
Minute 1: 6 Strict Pull-ups
Minute 2 : 6 Strict HSPU
Minute 3: 10 Toes-to-bar

-Complete, was a good warm-up.

B.
Every 2 minutes for 22 minutes (11 sets) of:
Push-Press + Split Jerk
(2 second pause at top of PP, 2 second pause in the receiving position of the jerk)

-185# x 2, 205# x 2, 215# x 2, 225# x 2, 235#, 245#, 250# (f of push-press, got the jerk easy) ... this was good training, had a good time doing this and felt solid on everything.

C.
AMRAP 8 minutes:
115# Shoulder Press
Each time you break, perform 50 double-unders

Rest 4 minutes

AMRAP 8 minutes:
205# Hang Power Clean
Each time you break, perform 30 air squats

-42 Shoulder Press (10/10/7/8/7)
-31 Hang Power Clean (7/7/7/6/4)
-Saw this on the main-site today and really wanted to give it a go, got a solid workout out of this, was very fun.

D.
3 Sets of:
Reverse Hypers (90#) x 20 reps
Rest as needed
Reverse Snow Angels x 10 reps
Rest as needed

-Complete ... kept the reverse hypers nice and light, felt great on my S/I joint.

5/17/15

Active Recovery.

~40 minutes easy run. Took about a 10 minute break in the middle of the run to meet up with my girlfriend. Body is a little tight from yesterday, was probably good to get some aerobic movement in.

5/16/15

Today was a fun workout. I got to workout with my girlfriend and some of my friends. Got a pretty good workout out of today, wasn't too taxing. 

With a partner, only one partner working at a time, for time:

50 Muscle-ups

50 HSPU

50 Power Cleans (185#) 

50 Burpee Box Jump Overs (24") 

50 Pull-up to Toe-to-bar

100m Overhead Walking Lunge (45#) 

-23:38 ... was a fun workout with my girlfriend as my partner. Was a good time. I did most of the MU and she did most the HSPU ... everything else was basically broken up equally. 

5/15/15

Complete rest. Tons of stretching and mobility for my hip/back.

5/14/15

Today wasn't really a great workout, I was just feeling out my hip and basically had to cut the workout short. I was really pissed about being the gym today, wasn't at all happy to be there given this injury.

A.
3 Sets of Max Strict Pull-ups
2:00 Rest

-20, 14, 10 ... was happy to hit 20 without training strict pull-ups much. Haven't tested this in a while, but felt pretty good.

B.
2015 Regional Event 3 (rowing, not running)
For time:
2000m Row
50 Overhead Squats (135#)
100 GHD Sit-ups
150 Double-unders
50 Sumo-deadlift-high-pulls (135#)
100 Box Jump Overs
26:00 Time Cap.

-The row took 7:40 ... the GHD sit-ups took me a lot longer than I thought they would. This was a really tough workout for me given I haven't been squatting at all. I got to the SDHP and did one rep and it was so painful on my back that I just stopped the workout there. I don't remember the time, was 23 something, but I just had to stop due to the pain. Super frustrating and disappointing.

5/13/15

I'm finally back in the gym after my 3 day hiatus; trained alone. Body feels recovered ... but I felt very weak in the gym today. I haven't been sleeping or eating as much and holy shit I felt it in the gym today. I'm looking forward to a day when I'm uninjured, can train with 100% intensity and get can get back to a schedule with a good training partner(s). Got the work in today alone, but wasn't very fun.

A.
Three sets for times of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
16 Sling-shot Air Squats
40 Double-Unders
Rest 2 minutes

-2:30, 2:35, 3:20 (last set had to break up SHSPU 7/1 ... then proceeded to miss a bunch of DU)

B.
Take 15-20 minutes to build to today’s 1-RM Jerk

-Built up to 265# ... this is 50# below my max ... but it just felt like shit so I called it there and moved on. This was extremely frustrating.

C.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press x 3 reps (as heavy as possible)

-135#, 145#, 155# x 4 sets ... this at least felt better than the jerking, was a struggle to get all those reps on the last sets.

D.
Four sets of:
Dumbbell Bench Press x 8 reps @ 2022
(2 seconds up, 2 seconds down, 2 second hold at bottom)
Rest as needed

-All sets done with 2 x 50# DB. This was excruciating, probably the hardest chest work I've done in a while. I thought I would go up in weight over the course of the sets, but 4 sets of 8 with 50s was terribly difficult. This was a lot of time under tension and just burned, was fun though. 

E.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
25 Dumbbell Push Press (2 x 50# DB)
25 Ring Dips

-1 Round + 10 rings Dips (1 round + 85 reps) ... this is not a good score ... but after all the above work my ring dips were just not happening. The biggest set of them I did was a few sets of 5 ... this was frustrating ... not my best performance. Didn't feel great. Hoping to feel better tomorrow.

5/12/15

Further complete rest.

Usually never take 3 days off in a row ... but was going to train this morning ... ended up sleeping 12 hours straight. I am completely mentally exhausted ... totally taxed from my law school finals.

5/11/15

Further complete rest.

Had my last final exam during the middle of the day today, feeling generally exhausted, didn't want to train at all.