Month: September 2013

130925

A.
Three sets, not for time, of:
Muscle-Up x 3-7 reps
Nose-to-Wall Handstand Hold x 60-90 45 seconds
Strict Toes to Bar x 8-10 reps

B.
Four sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch [145#]
(pause for 1-2 seconds in receiving/bottom position)
Rest 2 minutes

C.
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
worked up to 255, felt good

Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

D.
Three sets for times of:
Row 500 Meters (1:45- 1:50 pace)
50 Double-Unders
15 Handstand Push-Ups (strict)
Rest 4 minutes
3:15 (2 trips, 1 break hspu)
3:04 (no trips, UB hspu)
4:04 (two trips, 2 break hspu)

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130923

Shoulder is still hurting from the damn slosh tube OHS experiment i decided to try. worst. idea. ever. Just hoping i didnt blow something up 

A.
Six 4 sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes
worked up to 155

B.
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

4 sets 3 reps split jerk 135 working on form speed efficiency pushing under the bar

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%

3 sets narrow stance 10 reps HBBS @ 225 rapid fire. 
Rest 2 minutes between sets.

130822

Bench day (heavy)

Regular bench. 2 sets x 5reps
225, 235

Incline DB bench 2 sets x 20 reps

4x SS: Lat pull downs 15 reps, Banded tricep push downs 25reps

3x SS: Farmers Carry 100#DBs as far as possible,  15 shrugs 225 (squeezzze), banded curls 15 squeeze, 10 rapid fire. 

130920

Feeling super beat up and jankey today. Shoulder is feeling super grody and there was no power in my hips or brain. 

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds

B.
Perform each set for time of:
Snatch x 5 reps
Rest 2-3 minutes

*Set 1 – 115-135/75-95 lbs
*Set 2 – 135-155/85-105 lbs
stayed here for on more set
*Set 3 – 155-165/105-115 lbs
*Set 4 – 175-195/115-135 lbs

C.
Six two rounds for time of:
6 Power Cleans (225lb.) 185lb
6 Bar Muscle-Ups
6 Handstand Push-Ups to 6″/4″ Deficit

Shut it down, shoulders hurt too bad, lack of drive or motivation. Felt pretty gross. 

130918

A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

B.
Eight sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed

Build over the course of the eight sets. 225lbs i think, couldnt drop weights but this felt fine

C.
Three rounds for time of: Complete, cant remember my time. 10 min ish. 
Run 400 Meters
15 Box Jump-Overs (24″+) 
10 Front Squats (185lb)

130917 and others

Ok where to begin. Its been a few days since I last posted. Overall strength has been way down. I traveled to Colorado, PR’d my frontsquat, but after that I havent been able to take heavy weight. 315 on my back feels crushing. My lungs are ok but the fatigue seems to be compounding. Back on the slope now and I am at an even greater sleep deficeit. Sleep needs to be a priority, and hasnt been lately.

130917
I felt like death this morning. Didnt want to workout. seriously tired and groggy. should have stayed in bed.
The rows were sloowwww but overall i am just happy i finished the workout. there has been a lot of rowing in the past week. which is something im not used to and i dont like it. The last row i had to make myself stay on the rower and im suprised i didnt finish the 2k in 25 minutes. For both rows, just trying to get the pace down to 2:00/500m was a serious chore. Most likely due to me being completely blown up in the adrenal department, but it could have been the rower i was using. (pretty old concept rower in a globo gym)

A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)
B.
Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed
Worked up to 165. felt solid and could have gone a lot heavier but i left it at that.

C.
For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters
8:12.6
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups
8:49
When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters
9:19.7

130916
BENCH WEEK #2
Speed day.
10×3 speed DB bench with 60#
3×8-10 DB floor press
Lat pull downs 4×15 heavy
100 reps with blue band tricep pushdowns

A.
Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

Stayed really light here. running out of time

B.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed
Ran out of time

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended. Didnt count rounds. worked in the 80% range for the entire time though.

130915
Rest Day

130914
A.
Three sets not for time, of:
15′ Rope Climb x 3 ascents
L-Sit x 45-60 seconds
Handstand Walk x 15-20 Meters Turned around for my first time.

B.
For time:
Row 2000 Meters
30 Burpees Over the Erg
30 Thrusters (135/95 lb)
Didnt get a time ~15 min
When the running clock reaches 18:00, complete the following for time:
Row 1000 Meters
20 Burpees Over the Erg
20 Thrusters (135/95 lb)
Finished at appx 27 min.
When the running clock reaches 30:00, complete the following for time:
Row 500 Meters
10 Burpees Over the Erg
10 Thrusters (135/95 lb)
Ran out of time for the last part.

130913

A.
Five sets of:
Muscle Snatch x 1 rep
Rest as needed
Build over the course of the five sets.
B.
Build to a heavy-ish Snatch

Modified for time. A few snatches/OHS working on speed and form at 60%. Also worked on shoulder stability.

C.
“CLB”
For time:
40 Chest-to-Bar Pull-Ups
30 Handstand Push-Ups
20 Snatches (175/115 lb)
30 Handstand Push-Ups
40 Chest-to-Bar Pull-Ups

Didnt do it. Though i should have and this is a benchmark invictus WOD

D.
Row 2000 Meters @ 75-80% went for a PR because i skipped the other one. 7:23.6

130912
A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Approximate loading % per set: 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
Didnt quite PR here. Worked up to 265. Pulled 280 off the floor really well but mentally couldnt pull under the bar

B.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.

I put 315 on by back and it felt crushing. I shut it down.

C.
Three rounds for time of:
185/135 lb Power Clean x 5 reps
185/135 lb Alternating Reverse Lunges x 10 reps
Double-Unders x 50 reps (one trip in 3rd round)
7:08
Felt good.

130911
A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes
B.
Take 20 minutes to today’s 1-RM Snatch Not feeling it today. AT ALL. super drained and not focused 185#
C.
Take 20 minutes to today’s 1-RM Clean & Jerk
D.
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

9/11 Hero WOD: 28:50… i felt great about the middle part. my monostructural work in the WOD was simply terrible.

2001m row

11 box jumps (30′)

11 thrusters (125 pounds =125 deaths at The Pentagon)

11 burpee to chest to bar pull ups

11 power cleans (175 pounds= AA Flight #175, south tower)

11 hand stand push ups

11 kb swings (32k)

11 toes to bars

11 deadlifts (175)

11 push jerks 125

2001m Run

130910
Rest Day

130909
Bench Week #1
Regular Bench 70% 5×3 sets
Close grip 2 board (ish) 60% cluster 5.5.5×3 (used 165 I think)
Weighted Pullups 5×5
One set lat pull down burnout (15 reps)
BN Snatch grip press 3sets x5
Shoulder Press 3sets x5
Tricep pushdowns 100 reps
Lots of Abs

Evening:
9 – 6 – 3 power clean 185 w/ 15 TTB between rounds. 2:55

130908

Low back is still pretty blown up. Sleep and nutrition have been on the serious rocks (traveling to Colorado for work/vacation). Felt totally drained today.

A.
Six sets of:
Clean x 1 rep @ 90-95% 245×1, 250×5
Rest 2 minutes
B.
Three sets of:
Clean Pull x 1.1.1 @ 100% 225×2 to focus on speed off the floor, then 275×1
(rest 5-10 seconds between singles)
Rest as needed

C.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 1 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95% 6×2 squats (speedy) at 225. I got to 90% and could barely stand 1 up. Not my strongest day.
Rest 3 minutes between sets.

D.
Shoulder buff stuff. 3×5 reps snatch grip BN press, 3×5 reps strict press
50 reps front raises, some db curl to Arnold presses.

E.
Three sets for times of:
Row 500 Meters
Rest exactly 2 minutes
1:50.9
1:48.8
1:48.1

130906

Got to workout at crossfit low oxygen today in frisco colorado! high elevation mad things spicy.

Noon: 12 min AMRAP:
1+ deadlift @275
1+ dynamic push-up
1+ supine ring row
9 rounds + 6 deadlifts

+ some 0:20/0:10 sit-ups, handstand holds, and rope climbs for about 8min

2 pm:
Some sotts presses. Light weight. This hurts me, definitely a weakness

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Worked up to 155

C.
Take 20 minutes to today’s 1-RM Split Jerk: 235 taking it from the rack

D.
For 18 minutes, rotate through the following two stations on the minute:
Minute 1 – 5 3 Muscle-Ups
Minute 2 – 10 Strict Handstand Push-Ups (as many strict as possible then kipped)
Minute 3 – 15 Kettlebell Swings (32 kg) unbroken on all sets.
This was a battle for sure, bumped muscle ups down to 3 because I wasn’t comfortable with them at the time. Especially fatigued I didn’t want to hurt my already tweaked elbow or shoulder.

130905

Workout of the Day
A.
Six sets of:
Snatch x 1 rep @ 90-95%
Rest 2 minutes
185×2, 190×4 (one fail)

B.
Three sets of:
3-Position Halting Snatch Deadlift 210, 230×2
Rest as needed

C.
Front Squat
*Set 1. x 3 reps @ 80-85% 265
*Set 2. x 2 reps @ 85-90% 280
*Set 3. x 1 rep @ 90-95% 300
*Set 4. x 3 reps @ 85-90% 280
*Set 5. x 2 reps @ 90-95% 300
*Set 6. x 1 rep @ 95-102% 330# (PR)
*Set 7. x 6 reps @ 80-85% forgot to do this
Rest 2 minutes between sets
D.
Three sets for times of: 1:15, 1:15, 1:18
18 Thrusters (100/70 lbs) (UB)
18 Pull-Ups (one break in each)
Rest 2 minutes

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