Sunday, September 21, 2014

9/21/14


Sunday - AM Session

 For 40 minutes rotate through the following exercises:
Minute 1: Airdyne @ 400+ Watts (~1050 cal/hr , 68 rpms)
Minute 2: Row @ sub 1:40/500 meters
Minute 3: Rest
Mintes 4: Heavy Sled Push x 45 Seconds
Minute 5: Rest
  • complete w/ 320# on sled


Sunday - PM Session 
A.
Close Grip Bench Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets. 
  1. 260
  2. 270
  3. 290
  4. 305

  • felt good, last week I only got 300 for 1. 


B.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 5 reps @ 315lb.
  • complete, felt good. This is the best my DL has ever felt.

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 3011
Rest 60 seconds
  • 3 x (10@ 155# /8 @ 55# /10

until tomorrow
Tank

Saturday, September 20, 2014

9/20/14

Saturday - AM Session

Four sets for times of:
50 Calories of AirDyne
20 Strict Handstand Push-Ups
15 Pull-Ups
Rest 3 minutes
  1. 4:03 (1:43, 10-4-3-2-1, ub)
  2. 4:09 (1:50, 10-4-2-2-1, ub)
  3. 5:05 (2:03, 7-3-2-2-2-2-1-1, ub)
  4. 5:20 (2:02,  9-2-2-2-2-1-1-1, ub)


Saturday - PM Session 
A
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps

  • complete, HS walks felt really good. Still working to improve my strict muscle up. Did a few sets afterwards to just work on the technique of the movement. 




B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

  1. 195
  2. 235
  3. 245
  4. 265
  5. 285
  6. 305
  7. 325
  8. 335
  9. 365(-)
  10. 365(-)
  • Stuck 365, but I just didn't get my front foot through enough and my weight shifted forward. 



C.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.

  1. 235
  2. 255
  3. 275
  4. 295
  5. 315
  6. 335(f)
  7. 335(f)
  8. 335 (f)
  • 315 felt pretty easy. But I kept getting pinned in the squat on 335. The pull felt really strong and the catch felt strong, just was getting pinned half was up. Part of me thinks I should have made smaller jumps along the way so I hit all 8 sets, but I was feeling really good so I wasn't really thinking about how much weight I Was putting on. I just kept loading 10's. 
until tomorrow
Tank

Friday, September 19, 2014

9/19/14

Friday - AM Session

Perform portions A-C on a running clock.
A.
"Fran"
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (95 lbs)
Pull-Ups
  • 2:19, Left gymnastic grip balled up during the Set of 15 and set of 9. I was able to re-grip without break my set on the 15's, but on the 9's I had to break twice just due to my left hand not being able to hold on. That being said, I tied my PR, but I would have PR'd if I didnt have the issues with my left gymnastic grip. Sounds like an excuse, and it somewhat is, but it is what truly happened. 
When the running clock hits 8:00...
B.
For time:
Complete rounds of 12, 9 and 6 reps of:
Thrusters (135 lbs)
Bar Muscle-Ups 
  • This did not go as I envisioned it. 12/12, 9/4. (DNF) Really-Really frustrated with his. BMU are usually money for me. Really not sure what was going on. Expected to do everything UB but missed my first BMU and everyone after that felt rough. usually those feel effortless for me and once I get going I normally cruz through them easily. 
When the running clock hits 16:00...
C.
"Grace"
For time:
30 Clean & Jerks (135 lbs)
  • 4:37, did not go as planned either. after the previous 2 parts the 135# c+J felt much tougher than I thought it would feel. not happy with this either. fully expected to be sub 2 here even under fatigue 

  • Not sure if this is how this was supposed to go this am. Happy with my 2:19 on Fran, ties my PR. If I don't have gymnastic grip issues I PR. But really frustrated on B and C. BMU are normally easy for me. Just had a tough time getting my hips up high on the kip. No sure if it was from fatigue or just my kip was off or what. But I feel theres no reason why I shouldn't have done that in 3-3:30 min. Then Grace just felt bad. Also, not sure if I just need to harden up or what. Or if its because I went directly from part B into C. Maybe beating myself up a little too much about this AM. But I fully expected myself to go Sub 2:20 on Fran + Sub 3:30 on B + Sub 2 minutes on Grace. 

Friday - PM Session 
A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.

  1. 315
  2. 335
  3. 355
  4. 375
  5. 395x1
best my fs has felt in a long time. 


B.
 Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

  1. 145
  2. 175
  3. 185
  4. 195
  5. 215
  6. 225
  7. 225
  8. 235
  9. 235
  10. 255(f)
  11. 255

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday

  • 355, complete. felt good. 

until tomorrow
Tank

Wednesday, September 17, 2014

9/17/14

A
Three sets for times, of:
Row 1000 Meters
2 Rope Climbs
4 Clean & Jerks (225lb.)
8 Burpee Box Jump-Overs (30")
12 Chest-to-Bar Pull-Ups
16 Wall Ball Shots (30 lbs)
Rest 4 minutes

  1. 7:35
  2. 8:07
  3. 8:10
  • Overall here I'm not too happy with how this went. Not mad by any means, but not too happy either. Transitions and rep speed during the C+J and Burpees could have been quicker I think. Everything felt tougher than it should have and I felt like I was moving through mud on the Clean and jerks and Burpees. Rope climbs I did without a jump since our rope is only 14 ft here. Clean and jerks felt tougher than  I thought they would feel and they ended up all being singles. I had originally wanted to do them all UB or atleast try and do them UB. C2B UB, Wall balls Ub. I almost went back and did another round of this when the day was over. There more I watched my video the more I wondered why I was moving so slow on my transitions and cycle speed of the CJ and Burpees. Fun workout, just feel for whatever reason I was off during it and I feel I can move quicker than that. Sort of felt as I was moving in quicksand. 
B.
Five rounds for time of:
6 Deadlifts (315 lbs)
6 Strict Handstand Push-Ups to 8" Deficit
12 Alternating Pistols with 24 kg KB

  • 17:36, really fun workout. DL's UB until the final round where I went 3-3. Pistols UB. HSPU were a mix of 3's-2's'1's. Definitely feel like my Strict HSPU are improving everyday. Posterior chain lit up pretty good on this. majority of this time was spent on HSPU

Rest 5 minutes then. . . 

C
For time:
60' Overhead Walking Lunges (165 lbs)
30 Shoulder to Overhead (165 lbs)
60' Overhead Walking Lunges (165 lbs)

  • 7:46, fun workout. 
    • first 60 foot OHWL was split 30-30 due to a turn around. 
    • S2OH: 10-5-5-5-4-1, did my last single into my next set of walking lunges.
    • 60 foot walk: lost it 2 strides from my 30 foot turn around, picked it back up finished the 30ft and dropped it. Picked it back up and made it 1 stride from the 60ft mark and lost it. Had to pick it back up to finish my final step. Challenging part here was just keeping the weight locked out overhead. 

until tomorrow
Tank

Tuesday, September 16, 2014

9/16/14

A.
Three sets, not for time, of:
Strict Handstand Push-Ups x 6-12 reps
Strict Toes to Bar x 6-12 reps
  • 12/12 for 3 sets
B.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.
  1. 275
  2. 305
  3. 325
  4. 345
  5. 365

C.
Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk
Build to today’s heaviest set.
  1. 225
  2. 245
  3. 265
  4. 285
  5. 305
  6. 325(f)
  7. 325(f)
  8. 325 (++-)

D.
Four sets of:
Clean-Grip Romanian Deadlift x 6 reps @ 3111
Rest 60 seconds
GHD Sit-Up x 20 reps
Rest 60 seconds

  • complete, used 235#

until tomorrow
Tank

Sunday, September 14, 2014

9/14/14


Sunday - AM Session Five rounds for time of:
2 Legless Rope Climbs
4 Snatches (165 lbs)
8 Box Jumps (36")
*Sub 10 minutes
Time: 10:00, All snatches TnG except the 4th set where I went 3-1 due to missing the 4th set (elbow just didn't stay locked out in the catch and I missed it)


Sunday - PM Session
A.
Close Grip Bench Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets. 
  1. 235
  2. 255
  3. 265
  4. 285
  5. 300 (1+1/2)
B.
Deadlift
*Set 1 - 50% x 8 reps
*Set 2 - 60% x 6 reps
*Set 3 - 70% x 4 reps
*Set 4 - 80% x 3 reps
*Set 5 - 80% x 3 reps
*Set 6 - 80% x 3 reps
Rest as needed 
  1. 235
  2. 285
  3. 335
  4. 385
  5. 385
  6. 385



C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 65%
  • 305

Saturday, September 13, 2014

9/13/14

Saturday - AM Session
0-10 minutes: Run 1 mile
10-15 minutes: Run 800 meters
15-25 minutes: Row 2000 meters
25+minutes: Row 1000 meters
The 1 mile run and 2km row should be full effort. The goal for the 800 meters and 1km row should be to hit half of the time it took you for the run and row. eg if you run a 6 minute mile, the target for the 800 meter run should be 3 minutes. 
  • 1 mile: 5:36, stride felt a little short at first actually think my last 400m was faster than my first for that reason
  • 800m run: 2:45, felt good here. Both of these runs were ME. 
  • 2k Row: 7:44, Had a tough time here, both because of breathing though. Not exaggerating when I say both quads seized/cramped with every stroke for the first 1500m. Definitely affected my leg drive. 
  • 1k Row: 3:44
  • Both rows were tough.


Saturday - PM Session 
A
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – L-Sit x 45 seconds
Minute 3 – Unbroken Double-Unders x 50 reps 
Complete: SMU went 3-1-1-1, these are a weakness for me. mainly I think bc I havent done them much in the past. I think I was rushing my transition a little instead of finishing the pull. 


B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them. 
  1. 275
  2. 275
  3. 275
  4. 275
  5. 285
  6. 295
  7. 305(f) just didnt lock out the Push jerk
  8. 305

C
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets. 
  • 205-215-225-235-245-255-265-275-285-295, wanted 305 here but I miscalculated my weights. 
D.
For time:
30 Pull-Ups
20 Strict Handstand Push-Ups to a 4" Deficit
30 Pull-Ups
20 Parallette Handstand Push-Ups to a 10" Deficit (kipping)
30 Pull-Ups
20 Strict Handstand Push-Ups
*Sub 14 minutes
16:34, all pull ups UB easily. HSPU were a battle. Definitely getting better. Got to the last set of SHSPU with over a minute to hit the goal of sub 14, but they were just a battle fun stuff. absolutely making progress on these, feeling better. Long ways to go though. 


until tomorrow
Tank