Thursday, August 28, 2014

8/27/2014


AM
45:00 @ easy pace:
1000m row
25 AirDyne calories
50m tough sled drag indoors

PM
A. Power clean, build quickly to a touch-and-go 2RM
+
8 sets for times:
20 double-unders
10 Russian kettlebell swings, 70
10 burpees
:75 rest
+
3 rounds not for time:
5-7 weighted glute-ham raises, 30X0
12 ab wheel roll-outs
15 moderate reverse hypers

AM
complete with 110# on sled

PM
A. 190
+
1:01
1:03
1:00
1:02
1:00
1:02
1:03
1:03
+
complete

8/26/2014


AM
50:00 AirDyne @ Z1, off bike every 10:00 for 10 fast burpees + 10 wall balls @ 20 to 10

PM
A. Squat snatch, 7 x 1 @ 130; begin a set every :60
B1. Back squat, 9-6-3 @ 80%, 20X0 - stick to the tempo; :30 rest
B2. Rope climbs, 3 x 2 as fast as possible; 2:00 rest
C1. Ring push-ups, 3 x AMRAP in :30; :30 rest
C2. 1-arm DB row, 3 x 3-4, 20X0; :30 between arms, :30 rest
C3. DB walking lunge steps, 3 x 12 total heavy; :30 rest
+
3 sets:
:35 AirDyne @ 97%
5:00 rest

AM
complete

PM
A. complete
B1. 165-185-205
B2. complete
C1. 16-14-14
C2. 65-70-75(3)
C3. complete with 50# DBs
+
complete

Thursday, August 21, 2014

8/21/2014


Overhead squat practice
+
A. 1 push jerk + 3 split jerks, 3 x 1 tough; begin a set every 2:00
+
For time:
30 ball slams, 30
20 wall balls, 30 to 9
10 muscle-ups
+
3 sets:
:45 row @ 97%
5:30 rest

185 (PR+30)
+
A. 145-155-165
+
5:59
+
217 m
218
221


Great training day! I am really pumped about my overhead squat PR. I was not expecting to get up that high so I started relatively low with 105, then 125, 145, 155. I was going to stop at that point but Stephen told me to go for 160. Then I hit 165, 175, and 185. I got 195 overhead but I lost it in the bottom of the squat. My shoulders were pretty tired by that point. I definitely think I can hit 195 next time and maybe even 200! My arms/shoulders were tired after this so Stephen told me I only had to do 3 sets of the push jerk/split jerk complex instead of 5. Thanks Stephen! The muscle up workout went well, the ball slams were unbroken but pretty fatiguing on my shoulders. Wall balls were one at a time but I tried to pick it up right away. Muscle ups were done 3/4/3 because my arms were basically toast at this point but the MUs still felt pretty decent. Excellent day of training.

8/20/2014


AM
45:00 @ easy pace:
1000m row
25 AirDyne calories
50m tough sled drag indoors

PM
A. Hang power clean, build quickly to a tough set of 5
+
7 sets for times:
15 double-unders
12 Russian kettlebell swings, 70
9 burpees
:90 rest
+
3 rounds not for time:
9 weighted glute-ham raises
12 ab wheel roll-outs
15 moderate reverse hypers

AM
complete with 105# on sled

PM
A. 160
+
1:03
1:02
1:03
1:00
1:01
1:00
1:04
+
complete


I was a little disappointed in the hang clean. My 5RM hang power clean is 170, I went from 155 to 165 but I knew I wouldn't be able to get 165 for 5. I dropped to 160 and was able to get 5 reps at that weight but it felt really tough today. My hang cleans have felt off lately. The KB/burpee workout was cool, I was pleased I was able to keep relatively the same time for every round. Burpees got a little tough in the 7th set. 

8/19/2014


AM
50:00 AirDyne @ Z1, off bike every 5:00 for 6 fast burpees + 6 wall balls @ 20 to 10

PM
A. Squat snatch, 5 x 1 @ 125; begin a set every :60
B1. Back squat, 10-7-4 @ 80%, 20X0 - stick to the tempo; :30 rest
B2. Rope climbs, 3 x 1 as fast as possible; 2:00 rest
C1. Ring push-ups, 3 x AMRAP in :30; :30 rest
C2. 1-arm DB row, 3 x 4-5, 20X0; :30 between arms, :30 rest
C3. DB walking lunge steps, 3 x 10 total; :30 rest
+
3 sets:
:35 AirDyne @ 97%
5:00 rest

AM
complete

PM
A. complete
B1. 155-165-185
B2. complete
C1. 15-15-14
C2. 60-65-70
C3. complete w/ 40# DBs
+
complete


Snatches were feeling a bit off today, I wasn't very fast under the bar and I kept landing forward on my toes. I don't think I was staying tight enough in my set up. Back squats felt really good, the best they have felt in a month. The pain in my lower back is almost completely gone and I could barely feel it (thanks Pete!). Rope climbs are getting much faster which is good. Ring push ups felt easier than last week. 

Tuesday, August 19, 2014

8/17/2014


10 rounds for time @ 90%:
1 rope climb
1/side Turkish get-ups, tough
+
5:00 rest
+
10-8-6-4-2 for time @ 95%:
Thrusters, 85
Power cleans, 135 (1 bar, change your own plates)
+
2000m row cool-down

19:10 w/45# KB
+
10:09
+
complete


Everything felt really good today, which was pretty surprising because when I came in to the gym I was really sore and didn't feel like doing much. I figured the rope climb workout would take me about 20:00. The rope climbs were all fast but the TGU were slow since they were heavy. Plus I'm just not great at those. I was happy with the second piece, all the thrusters were unbroken,  all the cleans were singles. I tried to cut way down on rest between thrusters and cleans. The most tiring part was actually changing the weights so many times, my lower back was blown up afterwards from being bent over constantly changing weights and taking clips on and off. I enjoyed this workout a lot, I like the descending rep scheme. 

8/16/2014


A. Squat clean, 4 x 1 @ 185; begin a set set every :90
B. Clean-grip deadlift, 15 x 1 @ 245; begin a set every :30
+
4 sets @ very high effort:
10 row calories
10 shoulder-to-overhead, 95
10 CTB pull-ups
10 kipping handstand push-ups
2:00 rest
+
4 sets:
50m sled sprint outdoors, 70 on sled
3:00 walk rest
+
Not for time:
50 hollow rocks, forward & back = 1

A. complete
B. complete
+
2:44
2:43
2:53
3:18
+
:14
:13
:12
:11
+
complete

Thursday, August 14, 2014

8/14/2014


A. 1 push press + 2 push jerks + 2 split jerks, 5 x 1 moderate; begin a set every :90
+
10-7-4 for time:
Muscle-ups
Ball slams, 30
Wall balls, 30 to 9
+
3 sets:
:40 row @ 97%
5:00 rest

A. 125-135-145-150-155
+
9:04
+
195m
193
193

8/13/2014


AM
45:00 @ easy pace:
1000m row
25 AirDyne calories
100m easy sled drag indoors

PM
A. Power clean, build to a a touch-and-go 3RM
+
6 sets for times:
15 double-unders
11 deadlifts, 165
7 bar-facing burpees
:90 rest
+
3 rounds not for time:
6 weighted glute-ham raises
12 ab wheel roll-outs
18 light reverse hypers

AM
complete with 90# on sled

PM
A. 180 (PR+5)
+
1:11
1:10
1:08
1:07
1:08
1:08
+
complete

8/12/2014


AM
50:00 AirDyne @ Z1, off bike every 5 for 6 fast burpees

PM
A. Squat snatch, build to a heavy single
B. Back squat, 1-1-1, 20X1; 2:30 rest
C1. Ring push-ups, 3 x AMRAP in :30; :60 rest
C2. 1-arm DB row, 3 x 5-6, 20X0; :30 between arms, :60 rest
+
3 sets:
:30 AirDyne @ 97%
4:30 rest

AM
complete

PM
A. 160 (PR+5)
B. 225-235-245
C1. 13-14-13
C2. 50-60-65
+
complete

Thursday, August 7, 2014

8/6/2014


AM:
45:00 @ easy pace:
1000m row
25 AirDyne calories
300m jog

PM
A. Hang power clean, build to a heavy single, go for a PR only if everything is moving well
+
4 sets for even times:
15 touch-and-go deadlifts, 165
10 bar-facing burpees
2:00 rest
+
3 rounds not for time:
8 glute-ham raises
12 ab wheel roll-outs
16 light reverse hypers

AM
complete

PM
A. 190 (PR+5)
+
:58
:52
1:12
1:18
+
complete


Ehhhhh. Today wasn't great. I was happy with the hang power clean PR but it was very ugly. For some reason I was catching the last couple heavy reps with my feet really wide, I never do that. It was frustrating. I wasn't really pulling myself under the bar. The deadlift/burpee workout didn't go as well as I wanted, I did the first two rounds of deadlifts unbroken and by the third round my lower back was starting to blow up. Last week I was able to do them all unbroken at 155 but for some reason my lower back was starting to hurt after 15 this week. The third round I did 13/2 and I was pretty gassed by the 4th round so I broke it up 5/5/5 and the burpees were pretty slow by that point. Meh. Not really sure why those were so tough today.

Tuesday, August 5, 2014

8/5/2014


AM
45:00 AirDyne @ Z1

PM
A. 1 squat snatch + 1 overhead squat gauntlet, 1 every 2:00 starting @ 105 & adding 10 every 2:00
B. Back squat, 2-2-1-1, 20X1; 2:30 rest
C1. DB bench press, 3 x 3-4, 20X1; :60 rest
C2. 1-arm DB or KB row, 3 x 6-7, 20X0; :60 rest
C3. Strict toes-to-bar, 3 x 12; 2:00 rest
+
3 sets:
:24 AirDyne or row @ 99%
4:06 rest

AM
complete

PM
A. 155 (OHS PR+20) (165 Fx1)
B. 195-205-215-225
C1. 45-50(3)-50
C2. 45-50-50
C3. complete
+
complete


I'm happy where I ended up on the snatch/OHS. Snatching was rough last week so I'm glad today was better. All the snatches were really easy and I had no misses up until 165. It's amazing how different 155 and 165 feel. 155 was light and fast but I could barely pull 165 past the hips. Ugh. I'm pleased with my OHS PR, I haven't actually done a heavy overhead squat in a long time. I kept the back squats light because I'm having the same annoying pain in my lower back/right side again. I am going to keep the back squats on the lighter side until I can get in and see Pete, hopefully next week. I don't want to mess anything up before the competition this Saturday. 

Sunday, August 3, 2014

8/3/2014



For time @ 90%:
10 rope climbs
40m handstand walk
+
5:00 rest
+
3 rounds for time @ 95%:
10 thrusters, 85
10 power cleans, 135 (change your own plates)
+
2000m row cool-down

12:28
+
11:16
+
complete


Eeeeeesh. Today wasn't great. Everything felt tough today. I was hoping to do the rope climb workout in around 10:00, I finished with the climbs around 7:30 but the handstand walk took me way longer than I thought it would. I'm still struggling with doing HS walk when my arms are tired. My forearms were blown up from the rope climbs so it was tough to walk on my hands. I would only make it about 7 meters at a time and then have to stop because my arms felt like they weighed a ton. The second piece wasn't great either. Thrusters were relatively easy, unbroken the first round then 6/4 on rounds 2 and 3 although I'm not sure why I broke them up, I should have done them unbroken. The cleans shocked me. Going into the workout I thought I would be able to do them in sets of 5, but I was way off. I did the first 2 and then they were all singles after that. I think I actually said out loud "what the fuck?". I know I was fatigued from the first piece but I still thought I would have been able to touch and go some of them. Overall throughout both pieces the main problem was muscle fatigue. I was never really breathing that hard, except for at the very end of the second piece. My arms were sore from the rope climbs and my legs were also sore for some reason. I just feel like I didn't do very well today. 

8/2/2014


AM
5 rounds @ easy pace
2:00 AirDyne
5 strict knees-to-elbows
2:00 row
10 wall balls, 20 to 10
100m run w/ball

PM
A. Squat clean, 7 x 1 @ 175; begin a set set every :60
B. Clean-grip deadlift, 15 x 1 @ 245; begin a set every :30
+
5 sets for even times:
3 shoulder-to-overhead, 125
10 CTB pull-ups
6 kipping handstand push-ups
:90 rest
+
3 sets:
:30 row @ 97%
3:00 rest
+
Not for time:
30 ab wheel rollouts, slow & controlled

AM
complete

PM
A. complete
B. complete
+
:47
:46
:47
:47
:51
+
150m
146
148
+
complete

Friday, August 1, 2014

8/1/2014

60:00 hike

7/31/2014


A. 1 push press + 1 push jerk + 1 split jerk, 3 x 1; 2:00 rest
+
5 sets:
6 muscle-ups
12 wall balls
18 box step-up & step downs, 20
2:30 rest
+
3 sets:
:30 row @ 97% or prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest

A. 155-160-165
+
1:43- MUs 6 (PR+1)
1:53 MUs 6
2:15- MUs 4/2
2:22- MUs 4/2
2:34- MUs 4/2
+
148m
149
145


Awesome day of training! I was really happy with my muscle up PR, the first set of 6 felt really easy. I was able to string 6 together the second round but the last two reps were pretty tough. I decided to start breaking them up 4/2 because I knew I wouldn't be able to string together 6 every time. All the muscle ups felt really good today, very happy with the progress on these. I'm getting a lot better at doing muscle ups under fatigue, especially near the end of a workout when I'm breathing pretty heavy. I was happy I got a week off from prowler sprints, I would much rather do row sprints. They weren't as bad as I thought they would be. I actually sort of miss row sprint Wednesdays in a weird way. 

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