Month: August 2013

130829

A.
Eight sets of:
Clean x 1.1 @ 90+% 
(rest 10 seconds between singles)
Rest 2 minutes lots between sets

1×225, 1×235, 5×245, 1×245(F)

B.
Back Squat (used 405) 
* Set 1 – 4 reps @ 75% 305,
* Set 2 – 3 reps @ 80% 325
* Set 3 – 2 reps @ 85% 345
* Set 4 – 1 rep @ 90-95% 380
* Set 5 – Max Reps @ 80%..315, (done after whole workout …forgot) 10 reps. Legs had more. mind didnt want it. 
Rest 3 minutes between sets.

C.
Four sets for times of:
15 Chest-to-Bar Pull-Ups
20 Box Jumps Overs (24″/20″)
25 Kettlebell Swings (32/24 kg)
Rest 2 minutes

2:30; 2:50; 3:30; 3:22

Advertisements

130828

Workout of the Day
A.
Three sets of:
Jerk Balance x 3 reps @135
Rest as needed
B.
Take 15-20 minutes to today’s 1-RM Split Jerk 255# I suck at jerks! Definite weakness that needs to be addresses and worked on
B2. Snatch grip BN press 5×5 working up to 95#
C.
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – Weighted Pull-Up x 2-3 reps 53#x2, 70×6
Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)

D.
Five rounds for time of:
10 Burpees Over the Barbell
15 Push Press (115/83 lbs)
10:58
Shoulder destruction!!!

130826

Today was a day I should have slept in. Totally worn out and not motivated, sleep sucks. Last day on the slope then I can go back to town and be fat fit and happy.
A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

Just played around for about 15 min. With the 1.1 snatch cluster. About 8-10 sets progressing to 135# (65%)
B.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed
ran out of time
C.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%

Rest 2 minutes between sets
Ran out of time here too (gym closes at 10 and I was late today) just did the first bit of it working my way up to 225×4, 255×3, 275×2, 245×4.

Complete as many rounds and reps as possible in 8 minutes of:
5 Hang Power Clean (185/135 lb.)
10 Toes-to-Bar (scratchy skinny silver smooth bar made these tough)

Holy grip! 5 rounds + 5 cleans

130825

A.
Three sets not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
L-Sit x 45-60 seconds
Handstand Walk x 15-20 Meters
Need to work on L-sits! Rough stuff

B.
Two one (ran out of time) sets for time:
10/8 Muscle-Ups
15 Snatches (135/95 lb.) subbed 16 alternating DB snatch @75lbs
20 Toes to Bar
25 Handstand Push-Ups
30 Wall Ball Shots (30/20 lb.) subbed 35# DB thrusters
35 Kettlebell Swings (32/24 kg)
40 Double-Unders (UB)

Rest 8 minutes

Probably good that I ran out of time…nasty 12:00 minutes (ish)

130824

Today was ROUGH. couldnt get the body moving, felt sluggish, lack of motivation, etc… powered through but the sets were slow, drop snatches were ugly and weak. overall it felt like i  should have slept in instead of working out. 

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

This was nasty. been working in flats since i dont have my oly shoes here on the slope. Footwork was pretty poor, hips were tight and lacking external rotation. 135 was a battle. 

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

DID NOT follow this loading scheme. played around at 135 for a while then bumped up and finished at 155 for a couple.  

C.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

DID NOT follow that loading. worked up to 185 and  stayed there. 

D.
Five Three sets of:
Front Squat x 3-4 reps @ 4111
185#, No drive in the hips, things felt tight and janky so i kept it light. I have been seriously slacking on mobility and working on my labrum issue. 

Ret 3 minutes

130822

A.
Eight Seven sets of:
Clean x 1.1.1 @ 85+% Worked up to 225 for 2 sets
(rest 10 seconds between singles)
Rest 2 minutes between sets

B.
Three sets of:
Romanian Deadlift x 5 reps @ 4021
Rest as needed
*Use straps for these. 
Worked up to 255

C.
Back Squat
*Set 1 – 5 reps 275
*Set 2 – 3 reps 315
*Set 3 – 1 rep 335
*Set 4 – 5 reps 315
*Set 5 – 3 reps 335
*Set 6 – 1 rep 365 
Rest 2-3 minutes between sets.
Overall this felt pretty good. Definitely irritated the hip quite a bit. Needed a better warmup and stretching routing. Been keeping the hips really warm with rehband warm shorts and sweatpants. 

*Choose the loads based on feel, but these should be heavy

D.
Complete as many rounds and reps in five minutes as possible of:
5 Burpees to Target (your pull-up bar)
10 Pull-Ups
8+1 or 9+1 (lost track but most likely 8. Kept a solid pace but pullup endurance was definitely limiting factor. the last 4 rounds were 5, 3, 2s which i could definitely improve on.)

Every burpee must finish with both hands touching your pull-up bar simultaneously.

Consider these five minutes a test of desire, and let your effort reflect your ambition to succeed in this sport.

130820

A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Overhead Weighted Pistols x 3-4 each leg
(start with PVC and progress from there…could only do a wooden dowel. Oly shoes would help for this)
Roll to Candlestick x 10 reps
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed worked up to 135
C.
Take 20 minutes to today’s 1-RM Split Jerk
235# felt really strong on this. I think I had a PR in me (245) but I am lifting in a gym where I can’t drop the metal plates.

D.
Four two (ran out of time) sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes
12,13 -some janky life force rower with weird splits. Definitely different than the concepts. I rowed at a good pace (estimated a 1:50 split) and the rower read out was a 2:20. So I rowed 2 min hard and took 1 min for HSPU

130819

A.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Worked up to 165.

B.
Three sets of:
Snatch Deadlift + Snatch Pull
Rest 2 minutes
(Was supposed to be halting DL) 205. Pulls felt strong but I was slow off the floor.

C.
Five sets of:
Front Squat x 3-4 reps @ 4111
(You MUST move up in weight from last week by 4-6%)
Rest 3 minutes
Didn’t do last week, worked up to 255×3

D.
For time:
8/6 Muscle-Ups (only had a bar) -UB
12 Power Cleans (155/105 lb.)
16 Front Squats (155/105 lb.)
20 Alternating Dumbell Snatches (70/50 lb.)
16 Front Squats (155/105 lb.)
12 Power Cleans (155/105 lb.)
8/6 Muscle-Ups
11:41

130817

E(13)MOM: run one mile
<<<>>>
6:55; 7:25; 7:35

Body was the big limiter on this one. Lungs felt really good but legs, hips and shoulders felt heavy. My ankles should be pretty beat up after this one. Tried to stay mid-foot striking bc of the lower left hip it limited impact AND hip pain a bit