Saturday, October 25, 2014

10/25/14

A
Five sets of:
Power Clean & Jerk x 1.1 ***for whatever reason I PC+PJ everything today. I read my programming wrong. 
(rest 10 seconds between heavy singles)
Rest as needed

  1. 245
  2. 255
  3. 265
  4. 275
  5. 285 (++/+-)


B
Back Squat
*Set 1 - 5 reps @ 65-70%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 85-90%
Rest 2-3 minutes
  1. 295
  2. 345
  3. 385
C
Every three minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 90%
  • 385x5sets

D
Three sets of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds

  • Complete: used the Thick Black band and a 45# plate for the HE
E
Complete as many rounds and reps as possible in 12 minutes of:
10 Dumbbell Thrusters(55lb.)
10 Burpees

  • 7 rounds + 2 DBT.
  • From the 3rd round on here I had to break my DBT into 5/5. Burpees were fine. Lungs were fine. Limiter was the DBT. Specifically the push press portion of the Thruster. As the workout progressed I had to be careful not to pick up the DB's too quickly as I was no way break that 10 more than once. Fun workout. Liked this one a lot. 

until tomorrow
Tank

Friday, October 24, 2014

10/24/14


Friday - AM Session
A.
Rotate through the following exercises for 15 minutes, these are for quality, not rounds and reps:
5 Strict Handstand Push-ups Back Facing Wall
3 Strict handstand Push-ups Chest Facing Wall
20 Hollow Rocks
5 Bar Muscle-ups
3 Strict Behind the neck Pull-ups
20 Alternating Pistols
20 Tuck Crunch 
  • complete: worked through 2 rounds in 15 minutes. 

B.
1-mile warm-up
Rest 5 minutes
Six sets for times of:
400 meter run (sub 1:10 repeats)
Rest 2 minutes
Rest 5 minutes:
1-mile Cool Down
  • 1 mile: complete

  1. 59s
  2. 1:04
  3. 1:04
  4. 1:04
  5. 1:05
  6. 1:07

  • 1 mile: complete
Friday - PM Session 
A.
Six sets of:
Halting Snatch Deadlift + High Hang Snatch + Snatch
Rest as needed
You are allowed to drop the barbell from overhead after the high hang snatch, then reset for the snatch from the floor. 

  1. 205
  2. 215
  3. 225
  4. 235
  5. 250
  6. 260 (+,-,na)
  7. 260 (++-), just had nothing left for the snatch from the ground.
B.
Four sets of:
Jerk-Grip Push-Press x 3 reps + Overhead Squat x 3 reps @ 3311
Rest as needed

  1. 185
  2. 195
  3. 205
  4. 205
C.
For time:
500 meter row
Then. . .
12 Shoulder-to-Overhead (155lb.)
12 Bar Muscle-Ups
9 Shoulder-to-Overhead (155lb.)
9 Bar Muscle-Ups
6 Shoulder-to-Overhead (155lb.)
6 Bar Muscle-Ups
Then. . .
Row 500 meters
  • time: 10:27
  • First row: 1:37
  • All S2oh UB
  • BMU (4-3-3-2)(3-2+x-2-2)(2-2-2), better than the last time but I feel I need to improve on my capacity here. I know for a fact I've done 12+ UB before. Not sure if its just b/c the movements that are mixed in, or because the bar that I use feels slick to me, or that I just need to improve them. Im going to guess its a combo of all 3 with more emphasis on the needing to get better at them part. 
  • Second row: 1:43 or 1:44
until tomorrow:
Tank


Thursday, October 23, 2014

10/22/13

A.
Three sets, not for time, of:
Kettlebell Snatch x 8 reps each arm
Alternating Pistols x 16-20 reps
Handstand Walk x 15-20 meters 
  • Complete: Used a 32kg KB. Everything here felt awesome. HSW was 20m every time.
B.
For time:
10 Hang Squat Snatches (135 lbs)
20 Muscle-Ups
30 Kettlebell Swings (32 kg)
40 Wall Ball Shots (30 lb)
50 Pull-Ups
40 Wall Ball Shots
30 Kettlebell Swings (32 kg)
20 Muscle-Ups
10 Hang Squat Snatches (135 lbs)
  • 7:20 to go through 10/20/30/40/3 pu. Then had to run to the bathroom. Really pissed me off when I had to stop to use the bathroom. Was in there for a few minutes then came out and finished. Didnt really time the second half as the class reset the clock. Reps went: PU's 38-6-6,/ wb 35-15 / KBS 15-15 / MU doubles all the way through / HSS UB.  Limiting factor here was grip moe than anything. Even after I came out of the bathroom, grip was the limiter for everything I feel. 
Also made the decision to really try and fix my GI system. Looked up foods that tend to cause GI distress and I eat a ton of them, in high amounts. So here's what the plan is going to be for the future until I get this figured out. I need to get my GI system under control. 
  • All Sweet potatoes will be subbed out for White/golden potatoes. 
  • All Fruit Will be subbed out for All natural, gluten free, rolloed oats or steel cut oats
  • All pumpkin will be subbed out for oats or potatoes.
  • Avocado will be taken out of my diet as well. Going to try and figure out how to sub this out. It will be subbed out with another fat though. 
  • Going to keep my caloric intake and Macro nutrients the same. 
until tomorrow
Tank


Tuesday, October 21, 2014

10/21/14

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 25's Front Lever holds in Tuck Position (+25-45lbs)
Minute 2 – 20's Dragon Flag Hold + 20 Tuck Crunches
Minute 3 – 3-5 Band Resisted Strict Chest-to-Bar Pull-ups 3's Pause at top each rep

  • Complete, 3's for the C2B - these were challenging. 
B.
Every 2 minutes until failure complete the following complex adding 10 lb. each set:
Power Clean + Hang Clean + Front Squat +Jerk
*Starting load 185lb 
  • last set at 285#, Squat clean at 295# terminated the piece. 
C.
Bench Press
*Set 1 - 5 reps @ 75%
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 85%
*Set 4 - 5 reps @ 80%
*Set 5 - 3 reps @ 85%
*Set 6 - 1 rep @ 90%
*Set 7 - 5 reps @ 85%
*Set 8 - 3 reps @ 90%
*Set 9 - 1 rep @ 95%
Rest as needed between sets.
  1. 245
  2. 265
  3. 275
  4. 265
  5. 275
  6. 295
  7. 275x3
  8. 295x2
  9. 305

  • continuing to do all close grip bp

D.
Every 3 minutes for 18 minutes:
10 Thrusters (135lb.)
10 Toes-to-Bar
10 Burpee Box jump Overs (24")

  • complete all ub, felt good. Sets around 90s-100s, my main reflection piece form this is that I need to speed up my over the box burpees. Need to focus on staying low over the box and really bouncing off the floor. 
until tomorrow
Tank

Sunday, October 19, 2014

10/19/14

AM:
A
Three sets of:
Jerk Balance x 3 reps
Rest as needed
  • 135 x 3 x 3
B
Push Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70-75%
* Set 4 – 3 reps @ 75-80%
* Set 5 – 10 reps @ 70-75%
* Set 6 – 10 reps @ 65-70%
* Set 7 – 10 reps @ 60-65%
  1. 145
  2. 175
  3. 215
  4. 225
  5. 215x8 (75%)
  6. 195 (68%)
  7. 185 (65%)

C,
Complete as many rounds and reps as possible in 12 minutes of:
Strict Handstand Push-Ups x 10 reps
Kettlebell Swing x 15 reps (32 kg)
Hand-Release Push-Ups x 20 reps
  • 3 rds + 10 hspu + 6 KBS
  • This was fun, HSPU got tough fast. progressively getting better though. Had to cue myself to really keep my core tight. Pumped myself off the wall a few times. 

PM:
Five rounds for time of:
Airdyne 30 Calories
20 meter Handstand Walk

  • 11:52. HS walk wasnt as smooth as I would have liked. dropped way more than I thought I would have to. I think the biggest challenge here was doing the hs walk with an elevated Respiratory rate from hitting the AD hard. Fun workout, wanted to be quicker than this though. kept rpms on the AD 80+

until tomorrow
Tank

Saturday, October 18, 2014

10/18/14

AM:
A.
Three sets, not for time, of:
L-Sit x 45-60 seconds
Nose to Wall Handstand Hold x 60-90 seconds (+25lb. Vest) 

  • Complete, 20# vest is all we have. 50-60s for all L-Sits, HS hols were 60-70 seconds. The HS holds got pretty tough. 


B.
Row 8000 meters @ 1:55/500 meter pace

  • Time: 31:09
  • 500m Avg pace: 1:56 @ 24 SPM
  • Started out under 1:55 in the beginning, Fell off a little in the middle, then got it together and finished with under a 1:55 pace. This was fun. Got tough, but fun. Longest row I've ever done. 



PM:
A.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes
Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

  1. 315
  2. 335
  3. 345


B.
Three sets of:
Single-Arm DB Row x 6-8 reps @ 2111
Rest as needed
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
GHD Sit-Ups x 12-15 reps
Rest as needed

  1. 75#/10/15
  2. 75#/10/15
  3. 75#/10/15
  • Really emphasized + exaggerated the tempo

C.
Back Squat
*Set 1 - 5 reps @ 65-70%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 85-90%
Rest 2-3 minutes
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%

  1. 295
  2. 345
  3. 385
  • 365


D.
Complete as many rounds and reps as possible in 12 minutes of:
10 Wallball Shots (30lb.)
10 Burpees
30 Double unders

  • 7+18. Limiter here was the WB's. Triceps and shoulders just started to die on me about half way through. Broke them 5-5 from the 4th set on. Did not want to put that ball down, but I was having trouble getting it to the line. All DU's UB. Fun workout. 

until tomorrow
Tank

Friday, October 17, 2014

10/17/14

AM:
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 6 Strict Handstand Push-Ups to 2" Deficit
Minute 2 – 4 Weighted Strict Stationary Dips @ 2125
Minute 3 – L-Sit x 30-45 seconds

  • Complete, First 2 sets @ 52#, then had to drop to 35# for the dips. Tough, but I loved it. HSPU felt solid. All L-sits 30-40s, tough part was keeping my arms locked. 
B.
For time:
Run 5km
Rest 5 minutes then. . .
Every minute on the minute for ten minutes:
10 Burpee Box Jump Overs (24")


  • 20:08, Wanted to go sub 20 here. First Mile was 5:43, second mile was 6:43, then finished the 3.1 @ 20:08
  • BBJO were tough. 10 each round for the first 3, then 9 in the 4th and 6-8 for the remainder. Just tried to keep moving here. 


PM:
A.
Six sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed

  1. 185
  2. 205
  3. 215
  4. 225 ++-
  5. 225
  6. 235
  • used straps for the hang then took them off to do my third snatch from the ground.


B.
Four sets of:
Jerk Grip Push Press + Overhead Squat + 6 Overhead Walking Lunge Steps
Rest as needed

  1. 185
  2. 185
  3. 195
  4. 205

C.
Every three minutes for 18 minutes complete:
10 Kettlebell Snatch Right Arm (24 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups

  • Complete, everything UB. Once the KB was picked up it was not put down until I started my C2B's. This was fun. 

until tomorrow
Tank