6/30/15

Today was a good workout ... just tons of pressing left my upper body smoked. Could barely do any strict HSPU after parts A-C.

A.
Every 2 minutes for 12 minutes (6 sets) of:
Handstand Walk x 45 seconds
Unbroken Double-Unders x 40 reps

-Complete.

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 loads from last week for all 8 sets.

-225#, 225#, 235#, 235#, 240#, 245#, 250# (f), 250# ... TOUGH.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Sets 4-9 – 3 reps @ 85-90% (165#) = 85%
* Set 10 – 10 reps @ 75% (145#)
Rest 90 seconds to 2 minutes between sets.
This is the last week of the volume pressing. Hang in there.

-Glad I got all the sets at 165# ... at the start of this cycle I couldn't get it for 3 reps ... just did 5 sets of 3 reps today ... that is solid improvement. Hit 7 reps at 145#, which would be a new 7 RM ... no way I could get 10 though.

D.
Every 5 minutes, for 15 minutes (3 sets) of:
Run 400m
10 Strict Handstand Push-Ups (scaled to 1 Ab-mat)

-Complete ... this was horrible. Got 3 reps without an ab-mat ... then started failing reps. So had to pull out of the ab-mat and scale the ROM ... haven't ever really had to do this, but just had zero push in my shoulders after all the above pressing. Very humbling ... scaled the reps back and used an ab-mat and this still seemed impossible.

6/29/15

Today was an okay day in the gym ... basically couldn't do 90% of what was programmed, so modified a bunch of shit and put together a workout on the spot. Wasn't too taxing of a session, but was a good way to start the week. Looking forward to tomorrow.

A.
EMOM 20:
-Odd: 10 T2B
-Even: 10 Wall-ball (30#)

-This ended up being a little easier than I thought it would, might give a try next week with more WB reps. Was a good warm-up though.

B.
Five Sets of:
Snatch-Grip Push-Press x 3 Reps
Rest as needed
Suit-case Dead-lifts (90# DB) x 12 reps (6 left, 6 right)
Rest as needed

-SGPP went 185#, 205#, 205#, 215#, 225# (f) - 2 reps

C.
3 Sets of:
12 Sling-Shot Air Squats
Rest as needed

-Complete.

D.
Every 3 minute for 9 minutes (3 sets) of:
20 Lunges w/ DB in Farmer's Carry (2 x 70# DB)

-Complete.

6/28/15

Much needed complete rest.

I'm very sunburnt from yesterday and very sore in my chest/biceps/shoulders from Friday. Has a been a bit different week of training than usual, but it was a good week, even with the injury I'm working around.

6/27/15

Active Recovery. 

Was out on my feet running around from 0600 to 1400 today doing some stuff with the military. Around 0900 there was a timed 1.5 mile run; ran ~8:58. The route was very muddy and wet, but didn't slow me down too much. It was a good challenge and was fun to race with some other Marines.  Just being on my feet for such a long period was exhausting in itself, was fun to be doing some stuff with the Marine Corps though. 

6/26/15

Today was a decent workout ... didn't push anything too hard ... have some Marine Corps PT tomorrow and I didn't want to slay myself for tomorrow. Got a good workout out of today. Given I would have had to scale the majority of the typical program I follow, I just made up something fun on the spot.

A.
On a 40:00 clock...

EMOM 20:
-Odd: 4 Bench Press @ 70% (185#)
-Even: 8 C2B Pull-ups

-This was decent training ... the last two sets of bench press were only 3 reps ... all C2B unbroken. Always fun to bench.

B.
Then at 30:00...

For time:
30-20-10 - Calorie Row
15-10-5 - Ring Dips

-4:50. Ring dips were 5/5/5 5/5 5 ... not much push in my arms after part A.

C.
Then at 40:00...

3 Sets, not for time, of:
Arnold Press x 8 reps (2 x 45# DB)
4 minutes of hip mobility

-Complete ... shoulders totally smoked by the time I got to these, felt very weak.

6/25/15

I usually rest on Thursdays, but considering I took basically 5 days in a row off last week, added in some stuff today. It was a really fun workout. Got into the gym in the afternoon and put something together on the spot. It ended up being a really great aerobic workout. Wasn't took taxing, but it was long and challenging, a lot different from the usual interval work I've been doing lately.

A.
For time:
30 Clean and Jerks (135#/95#)
1 Mile Run
21-15-9
T2B
Overhead Walking Lunge (45#/25#)
1 Mile Run
100 Burpees

-34:50. Finished the clean and jerks at 2:40, all as singles, didn't push it too hard, first mile was fun ... second mile was horrible. Burpees took about 8 minutes. Everything felt solid, no pain in my back, which was nice. Overall a fun workout for a very humid Chicago afternoon. Looking forward to getting back in the gym tomorrow.

6/24/15

I was really tired this morning ... but once I got moving I felt pretty solid on everything. There was a bunch more barbell stuff (heavy cleans / heavy back squats) programmed ... but just had to cut them out due to taking time off my hip. I just did the conditioning this morning and I was okay with that. I got a lot of intensity out of this workout and hitting 80 C2B pull-ups in 4 unbroken sets is big progress for me. Getting the last set unbroken was a huge battle and a lot of fun.

A.
Four sets for times of:
100 Double-unders
20 Wall-ball (20#)
20 C2B Pull-ups
Rest 4:00

-2:22
-2:52
-3:23
-3:30

-The only thing unbroken on all the sets were the C2Bs ... double-unders really fell apart on the last two sets, two sets of WBs unbroken then 2 sets of 10/10.

B.
20-30 minutes of back/hip/glute mobility and myofascial release.

6/23/15

This morning was a really good training session. I was really happy that I didn't have to scale anything because everything was upper-body stuff today. Any day I can go 100% and not scale is a good day to me. Really pushed the lifting and the metcon, got a lot out of today. I was a little uneasy going back into the gym after basically 5 days off and TONS of unhealthy food and one night of hard drinking. But my body felt very recovered and fresh and I was happy to be able to go push it in the gym today.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Walk x 45 seconds
Minute 3 – Unbroken Double-Unders x 40 reps

-Complete, best handstand walking I've ever done.

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
Rest 2 minutes
Build over the course of the 8 sets.

-185#, 205#, 215#, 225#, 225#, 235#, 245# (failed push-jerk), 245# ... this was good training, I think my PR for this is 255#, with dropping the bar on jerk blocks between each movement ... today hit the 245# touch and go without dropping. Felt fast on the jerks, shoulders felt great.

C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% (125-135#) of 1-RM

-Complete, got all 10 reps at 70% (135#) this time. For the last two weeks I was stuck at 135# x 8 reps. I think this is a 10 RM PR.

D.
Every 12 minutes, for 24 minutes (2 sets) of:
Run 660 Meters
15/10 Muscle-Ups
Run 660 Meters

-7:57, 8:32. This was TOUGH training. I felt good and really pushed it, loved running on a hot Chicago morning. First set was 10/5 ... second set was 8/4/2/1 ... really surprised that I had to go to a fucking single on the last set, I was trying to go 8/4/3 with very little rest, but that just didn't happen. Great morning in the gym ... looking forward to more training tomorrow, but also dreading the fact I'm going to have to scale a ton of shit ... anyway, great day in the gym today, the best I've had in a while.

6/22/15

Further complete rest ... spent a solid 12 hours studying today, no time to workout, had to catch up on bar review stuff given the long weekend of traveling.

Given my injury, I'm not upset taking a little unexpected de-load over the last 5 days.

6/21/15

Complete rest / hangover.

6/20/15

Workout 1 - 0700

Still traveling ... but got a quick workout in during the morning at the hotel we're staying at. My girlfriend and I were kind of slow to get moving ... but once we did it ended up being a good workout to get a good sweat on ... nothing too taxing. 

3 RFT:

400m Run (on a treadmill)

10 DB Man-Makers (2 x 50/30#) 

15 Burpees

20 Push-ups

25 Air Squats 

then... 

50 Alternating DB Snatch (50/30#) 

~26 minutes ... was a good cardio session. DB snatches were by far the worst part. Was fun to workout with my girlfriend and get some activity in before all the delicious food and alcohol we're going to have tonight at the wedding. 

Workout 2 - 1030 

Went for a ~50 minute run around 5.5 miles of hills / trails outside Atlanta. I went for a run with my buddy and his wife and just let them set the pace ... was a conversational pace with a few walking breaks ... didn't get the exact time, but was great to spend some time trail running. 

6/19/15

Further complete rest ... didn't plan on not working out today, but I'm traveling for a wedding and couldn't get anything in. Was good to let my body rest though.

6/18/15

Complete rest.

6/17/15

Today was a pretty shitty workout. I got some good conditioning out of the last part, but I was too injured to do 75% of the programmed work today. This just frustrates me and makes me not even want to be in the gym. Between my usual warm-up and mobility work plus parts A-C my time in the gym just seemed like a 90 minute warm-up until part D started.

A.
Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean
Build over the course of the ten sets.

-Used 135# through the entire 15 minutes ... usually would start something like this around 225# ... but given that cleaning with "heavier" loads really hurt me last week, just wanted to go very light and focus on moving well.

B.
4 Sets of:
20 Lateral Steps with Sling Shot (10 right, 10 left)
Rest as needed

-This was supposed to be back squatting.

C.
3 Sets of:
20 Suit-case Dead-lifts (70# DB) (10 right, 10 left)

-Complete, always feels good on my SI joint. This was supposed to be speed deadlifting.

D.
Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 4 minutes

-2:40, 3:40, 3:50, ? ... didn't get the time on the last set, also had to sub-in burpees for the C2B pull-ups on the final set because I tore my hand very badly on the 3rd set. This was a good workout and going unbroken on the first set was really fun.

6/16/15

Today was okay session ... was a little upset about how weak I felt overhead / missing lifts. Was not great for my confidence. Generally felt slow and heavy and almost everything today ... but in actuality I was moving more weight overall and moving slightly faster / about the same on the metcon than I was last year.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6
Minute 2 – L-Seated Dead Hang x 20 seconds
Minute 3 – Unbroken Double-Unders x 40 reps

-Complete. HSPU felt horrible today.

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Build over the course of the 8 sets.

-185#, 205#, 215#, 225#, 235#, 245# (fail PP), 245#, 255# (fail pp) ... jerks felt really solid, shoulders /lockout felt very weak for the push-press though.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Set 4 – 3 reps @ 85% (165#) - fail, only got 1 rep
* Set 5 – 3 reps @ 80% (155#)
* Set 6 – 3 reps @ 80% (155#)
* Set 7 – 3 reps @ 80% (155#)
* Set 8 – 10 reps @ 70% (135#) - fail, only got 8 reps, same as last week.
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

-This felt shitty today ... was pissed I got the same amount of reps at 70% for the last set as last week.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

-6:05, 7:10, 7:27 ... went out really hard on that first one ... then lost a lot of steam, especially on the burpees. Felt really heavy on the burpees and felt like I had zero push in my shoulders/triceps for the push-press. This sucked big time, but was good training, just wish I felt more fit while doing it. Tomorrow is another day ...

6/15/15

Had an okay workout this morning ... have a lot of stress external to the gym that is making it really hard to enjoy the gym ... coupled with being injured and extra tight in my back since last Thursday ... just made for a shitty time in the gym today, got in what I could.

A.
Four sets of:
2 Snatch-Press + 2 Overhead Squats
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Monday.

-185#, 195#, 205#, 215# ... went heavier than last week, was okay ... didn't push it too hard though.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Power Snatch + Power Snatch with no foot movement @ 65-75% (165-185#) of 1-RM Snatch

-Complete, all reps at 75% (185#) ... this felt good, pissed I had to power snatch though.

C.
3 Sets:
15 Sling-shot Air Squats
Rest as needed
6 Strict HSPU
Rest as needed

-Complete ... super pissed off I can't squat without pain ... HSPU felt like shit.

D.
Four sets of:
Jumping Lunges with Barbell (95#) x 20 reps
Rest 45 seconds
Strict Weighted Pull-Ups (26#) x 8 reps
Rest 45 seconds

-Complete ... this was the best part of the day, was surprisingly challenging and I tried to push this as hard as I could.

6/14/15

Complete rest.

6/13/15

This morning was a decent session. It was good conditioning / gymnastics training. Nothing too taxing, nothing that hurt my back which was good. Body was generally tight / a little sore from yesterday, but otherwise felt solid on everything.

A.
For Time:
31 Overhead Squats (135#)

Then...

6 Rounds of:
11 Front Racked Lunges (135#)
84 Double-unders
200m Run

Then...

31 Pistols

-24:39. This was a fun workout, wrote it up myself for my friend who is turning 31 (born 6/11/84) ... OHS were 20/11, lunges unbroken, had to break up the double-unders a lot. Pistols felt surprisingly good given I was doing them in my trainers, not weight lifting shoes, haven't done them since prior to the Open. Fun workout, lots of lungs, good way to start the day.


B.
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)

-Complete ... don't remember my reps for most of this crap, but went as hard as I could. Continued to practice hand-stand walking for about another 15 minutes after this. 

6/12/15

This morning was good training. Nothing maximal and no crossfit-style metcon, just lots of good quality reps. I like that I left the gym not feeling completely thrashed. Had to modify a bunch of stuff today, but I was okay with that... just did what I could given my injury.

A.
Four sets of:
Bench Press @ 70% (185#) x 6 reps
Strict C2B Pull-ups x 6 reps
Rest 2 minutes between sets

-Complete. Lighter weight here, but felt pretty good.

B.
Six sets of:
Snatch Grip Push-Press x 4 Reps (touch and go - no dropping between reps)
Rest as needed

-Complete, 185# across. Didn't push the loading, just went for consistent reps. Really wanted to full snatch ... but laying off it.

C.
Four sets of:
Bulgarian Split Squat (2 x 50# DB) x 8 reps
Rest 90 seconds
Seated Strict Dumbbell Press (2 x 50# DB) x 8 reps
Rest 90 seconds

-Complete ... this is much harder than it looked on paper ... looking forward to more training like this.

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Weighted Plank (45#) x 60 seconds
Rest as needed

-Complete ... this was a total bitch ... haven't been planking much in the last few months and I really felt it. This was probably the most I've ever made planks hurt!

6/11/15

Complete rest.

Hip/back was a little tight today... for the first time in a few weeks. This was really depressing, but I stretched it out a bit today. It was those cleans from yesterday... probably pulling off the floor. Thought I was in the clear... but I guess not so I'll continue to modifying stuff as necessary.