6/30/17

AM Workout (0630) 

Got into the gym this morning for open gym ... the class workout would have been fun too, but I wanted to get in something longer and more fun... I haven't done this workout in about almost exactly 5 years (07/02/12) ... which is kind of ridiculous given that I can remember doing this workout like it was yesterday, but anyway, I got it in and thankfully improved my time over the course of 5 years of working out. I also remember this workout being a lot more painful and taxing 5 years ago... it wasn't really that bad today, I just set into a pace and got it done.

'Strange' (mainsite hero wod from 6/24/12)

8 RFT:
600m Run
11 Weighted Pull-ups (53# KB)
11 Lunges (2 x 53# KB)
11 Thrusters (2 x 53# KB)

-54:22 ... compared to 62:36 ... so about 8 minutes of improvement over the course of 5 years of working out ... I am at least happy to improve my time overall, I got all the thrusters unbroken today.... but took a brief break on the last 2-3 sets of lunges. All of the sets of pull-ups started with atleast a set of 5 unbroken pull-ups ... kept that part consistent. Solid workout overall.

PM Workout (1030) 

Played ultimate frisbee for about 90 minutes ... ran around a lot and had a good time. Great activity.

6/29/17

Had an entire session planned out for open gym... but I got caught up in some super fucked traffic, my drive took over twice as long as usual and I missed open gym and was forced to do the class workout... it was some silly conditioning stuff, I had to uspcale the shit out of it to make it challenging... got a good burn out of this.... but it was not what I wanted to be doing today, which after a two plus hour drive was not what I wanted to be fucking doing. Anyway... tomorrow is another day.

A.
Every 3 minutes for 15 minutes (5 sets):
20 Wall-Balls (30/20#)
20 KBS (72/53#)
40 Double-Unders

-Rounds were between 1:55 (first) and 2:30 (last) .... got about 5 seconds slower on the 2nd and 3rd rounds ... then really fell off for the 4th and 5th because I had to break up the reps. Went unbroken for 3 rounds, then had to break up the KBS on the 4th and 5th round ... broke up the wall-balls on the 5th round. I would like to be able to do this unbroken entirely before the 2018 Open.

6/28/17

Complete rest ... body is feeling pretty sore, looking forward to working out tomorrow though.

6/27/17

I was extremely tired when I woke up this morning... the last two days have kicked my ass ... had to modify the class workout a bit as there were dead-lifts in it... I've been pulling off the floor a bunch, so I wanted to switch it up... added in some accessory work after the class and overall ended up getting in a solid cardio/gymnastics session. Despite being extremely tired, I felt pretty good on everything once I got moving.

A.
For time:
1600m Run
21-15-9
Burpee Box Jump Overs (24/20")
HSPU
1600m Run

-23:30 ... don't remember my times for any of the splits, I wasn't really paying attention, just got all the work done... felt solid on the running.

B.
3 Sets:
Front Rack KB Hold (53/35#) x :45 right side
Rest :15
Front Rack KB Hold (53/35#) x :45 right side
Rest :15

-Complete ... way harder than I thought it would be.

C.
3 Sets:
Strict Stationary Dips x 15 reps w/ 1 second hold at top
Rest as needed
KB Row x 20 reps (10 each arm @ 72# KB)
Rest as needed

-Complete

D.
3 Sets:
Strict Supinated Grip Pull-ups x 10 reps
Rest as needed
1 Arm Overhead Squats x 20 reps (10 each arm @ 40# DB)
Rest as needed

-Complete ... overhead squats with 1 arm are brutal.

6/26/17

The class workout was fairly stupid this morning... so programmed a solid session for open gym. I was sore in my biceps, quads and upper back this morning... but overall I felt pretty good once I started moving. The conditioning workout today DESTROYED me... the push-press/overhead walking lunge combination was a total bitch. Really big effort today, solid day training. 

A.
Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch x 1 rep (Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)
Build over the course of the 6 sets to today’s heavy-ish.

-135#, 135#, 155#, 155#, 175#, 175# ... kept it light on focused on speed and position, solid warm-up.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 3 reps @ 65-70% (165-175#)
*Sets 3-4 = 2 reps @ 75-80% (185-205#)
*Sets 5-6 = 1 rep @ 85-90% (215-225#)

-Triples = 185#
-Doubles = 205#
-Singles = 225# ... felt very solid on all of these. 

C.
Every 7 minutes for 21 minutes (3 sets):
30/20 Calorie Assault Bike
10/7 Muscle-ups
10 Push-Press (155/105#)
10 Overhead Walking Lunges (155/105#)

-5:32 ... UB MU ... 9/1 Push-Press ... 6/4 lunges
-6:48 ... UB MU ... 5/4/1 Push-Press ... 6/4 lunges
-8:06 ... that last set was completely terrible. I really fell off on the pace here... had to break up the muscle-ups 5/5 ... 5/4/1 Push-Press ... 6/4 lunges ... had to take some big breaks here, my shoulders were just wrecked. Great training.

6/25/17

Had a really solid workout today... it left me totally sauced... haven't felt this taxed from a workout in  a while, it was great. With all the traveling/weird food/alcohol this week, I was a little 'off' getting into the gym, but once I got warmed up and moving I felt really good.

A.

Every 2 minutes, for 12 minutes (6 sets):
2-Position Clean + Jerk
(Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean)
Build over the course of the 6 sets to today’s heavy-ish.

-135#, 135#, 185#, 205#, 225#, 245# ... didn't really push the loading on these, felt really strong on all the positions, used this as more of a warm-up.

B.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 65-70% (205-225#)
*Sets 3-4 = 2 reps @ 75-80% (235-255#)
*Sets 5-6 = 1 rep @ 85-90% (265-285#)

-Triples = 225#
-Doubles = 245#, 255#
-Singles = 265#, 275# ... felt very strong on all of these, looking forward to hitting some heavier clean and jerks soon. 

C.
For time:

Run 1600m 

30 C2B Pull-ups

15 Dead-lifts (315/205#)

15 Strict HSPU 

Run 1200m 

20 C2B Pull-ups

10 Dead-lifts (315/205#)

12 Strict HSPU

Run 800m 

10 C2B pull-ups

5 Dead-lifts (315/205#)

9 Strict HSPU

-33:48 ... this was rough, a lot worse than I thought it would be ... first run was in 6:40 ... C2B were 20/10 ... and then unbroken sets ... dead-lifts were all broken into sets of 5 ... HSPU were a shit-show... just got through them as best I could ... the 1200 and 800 were horrible... ran them very slowly. Overall a very solid grinder, fun way to get back in the gym after the vacation.

D.

Three sets of:
Side Lateral Raises x 10 reps (2 x 15# DB)
Rest as needed
GHD Plank Hold x :60
Rest as needed

-Complete

E.
ROMWOD

-Complete

6/24/17

Complete rest / hangover / travel back to VA

6/23/17

Dropped into a gym in Austin where an old friend of mine coaches. It was really nice to see her and check out the gym. I had a great time hitting the class and getting a short workout in. It was a 6:30 am class and it was already heating up... I was covered in sweat after this session.

A.
20 Minutes to Establish:
1 RM OHS

-135# x 10, 185# x 5, 205# x 3, 225# x 1, 245# x 1, 265# x 1 ... this felt very easy, I wasn't going through this with much focus or intensity ... was kind of just getting some reps in and talking to people. Definitely more there, but I was happy with a solid single at 265# in metcons/no belt or wraps.

B.
4 RFT:
400m Run
12 Overhead Squats (95/65#)
6 Ring Muscle-ups

-11:06 ... unbroken ... I felt really good on this, kept a consistent pace and really tried to push it. Nice and short workout.

6/22/17

Went to an open gym this morning in Austin ... put together a workout on the spot  ... it ended up being a super solid session. I was slightly hungover, but not bad at all... I was a little slow moving, but was still really happy to workout this morning. Great time in the gym with Alex.

A.
Back Squat
5 Sets of 7 Reps
Work over the course of 5 sets, rest as needed

-225#, 245#, 265#, 285#, 305# ... felt solid on these, probably more there, but was happy with how light 305# was.

B.
On a running clock:

For time:
15 Snatch (135/95#)
30/20 Calorie Assault Bike
15 Snatch (135/95#)

at 10:00 begin...

3 RFT:
KB Front Rack Lunges x 20 steps (2 x 53/35#)
50 Double-Unders
25 Push-ups

at 25:00 begin...

For time:
800m Run
400m Farmer's Carry (53/35#)
20 Toes-to-Bar
800m Run
400m Sandbag Run (60/40#)
20 Toes-to-Bar

-5:26
-9:18
-20:15 ... really fun workout this morning, had a great time on that last one, I really enjoyed the long grind of it. Great time in the gym.

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.