Day: 20130918

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.

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)

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)
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.

For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters
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
When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters

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

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

Stayed really light here. running out of time

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

“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.

Rest Day

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.

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.


Five sets of:
Muscle Snatch x 1 rep
Rest as needed
Build over the course of the five sets.
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.

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

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

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

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.

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)
Felt good.

Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes
Take 20 minutes to today’s 1-RM Snatch Not feeling it today. AT ALL. super drained and not focused 185#
Take 20 minutes to today’s 1-RM Clean & Jerk
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

Rest Day

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

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