Friday, July 31, 2015


Warm-Up with empty bar:
Three sets of:
Overhead Squat x 3 reps
rest as needed
Three sets of:
Overhead Squat with 3 second hold in bottom x 3 reps
rest as needed
Three sets of:
1+1/4 Overhead Squat x 3 reps
rest as needed
Three sets of:
Hang Snatch Pull x 5 reps
Rest as needed
Three sets of:
Hang Muscle Snatch x 5 reps
Rest as needed
Three sets of:
Hang Power Snatch x 5 reps
Rest as needed
Three sets of:
Hang Snatch x 5 reps
Rest as needed
Repeat with 95lb. for two sets of 3 reps.
  • partially complete, shortened this a little for times sake
Snatch to a Heavy Triple
Snatch to a Heavy Double
Snatch to a heavy Single
*For the double and single work back to 65%. each time.
**Aim should be to hit more for the double and single than triple
***No more than 25lb. Jumps
  • 195
  • 225
  • 245
  • For how absolutely shot my CNS was, movement felt good. Weight felt heavy though. 
Three sets of:
Snatch x 3 reps @ 90% of triple
Rest as needed 
  • 175, felt easy. Probably because I didn't work that heavy with the Triple, double, and single. 
Parts C-D-E did not get completed, Only had very very very minimal time to get into the gym with finals week upon me. Mind/CNS was shot as well. Going to do my best to make up the rest over the course of the week. Going to be tough because I'll be in Arizona this weekend. But I'm going to do my best. 

For time:
Snatch x 30 reps @ 75% of todays single
*Each stumble is a no-rep
**Outright fail is 10 burpee over bar penalty
***Full Snatch every rep Assistance Work:

Four sets of:
3-5 Wall Walks with 3 second hold
10-12 Pendley Rows
100 meter Overhead Kettlebell Carry
8-12 Sotts Press 

Three sets of:
Weighted Plank Hold x 60 seconds
Rest as needed


Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121
Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps
Minute 4 – L-Sit x 30-40 seconds

Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Use Jerk Blocks if possible. 

Three sets of:
Row 1000 Meters
30 Box Jump-Overs (24″)
20 Deadlifts (225 lbs)
20 Strict Pull-Ups
Rest 4 minutes 

Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed

55# on Pull ups
HSPU: 8-10-10


Mind just was burnt from studying. Tried to hit this and the mind wasnt there. Did 2 rounds at a 60% pace without resr

 GHR: 8 reps x 3

Saturday, July 25, 2015


Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135lbs)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – 6-8 Roll to Candlestick
  • complete: felt good. 6-8 MU every time
Four sets of:
135 lb Ground to Overhead x 8 reps
Rest 2 minutes 
  1. 18s
  2. 18s
  3. 18s
  4. 18s
Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
20 Unbroken Wall Ball Shots (30 lbs) 
  • 7rds +150m run. WBs felt easy. Liked this one. 
Three sets of:
Weighted GHD Hip Extension x 8 reps @ 2013
Rest as needed
Trap-3 Raises x 10 reps each arm @ 2111
Rest as needed

  • HE: 52#
  • T3R: 15#

With my finals coming up next week, this easy/transition/deload week really came at a good time. I'm itching to get back to my normal training but its definitely free'd up time for me to study. Solid day. another day better. Another day closer to being the best me I can be. 

Is the world filled with positive possibilities and exciting opportunities, or is it filled with despair and disappointment? Actually, that depends on your attitude.
You can choose what kind of light you shine on life. A positive attitude is what shines the more empowering kind of light.
Give yourself the ability to see the good in every person and the opportunities in every situation. Get yourself in a mindset that will encourage, inspire, motivate and heal.
If you wish to change life for the better, it just makes sense that you must see it from a better perspective. By maintaining a great attitude, you direct yourself to create a great world.
What makes your attitude so powerful is you. Every moment of every day you’re having an impact, and your attitude determines whether it is a valuable, creative impact or a worthless, destructive one.
Your attitude makes all the difference. You deserve a great one and the great life it brings, so give it to yourself.
— Ralph Marston

Until tomorrow

Friday, July 24, 2015


Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Turkish Get Up x 2-3 reps each arm
12 Alternating Pistols (load with a KB if you would like)

  • Complete: 32 kg for the TGU, 8 RLL every set
Every 8 minutes for 32 minutes (4 sets):
Run 800 Meters @ 85-90%
25 Russian Kettlebell Swings (32 kg)
25 Push-Ups 
  1. 4:30
  2. 4:30
  3. 4:29
  4. 4:28
  • Felt good
Three sets of:
Hollow-Rocks x 60 seconds

  • complete
An action that doesn’t get very good results is still better than no action at all. Being mediocre at doing something is better than being highly skilled at doing nothing.
Your initial effort at solving the problem or reaching the achievement may not work. But that’s no reason to avoid the effort.
Even if you fail, and fail again, you can still reach the success you seek. However, if you let the fear of failure prevent you from taking action, you will never achieve that success.
Do your best. If that’s not good enough, get better.
The way to get better is by doing. Whether the results are what you intended or not, every action makes you stronger, more capable, more experienced and more effective.
Develop your best strategy, take action, learn from it, and do it again. That is the proven path to wherever you wish to go.
— Ralph Marston

Solid day of training, everything felt good. Another day better. Itching to get back into doing my skill work though. Ready to get back into my extra gymnastic work. One day closer to my goal. One day better than yesterday.  

until tomorrow

Thursday, July 23, 2015


Every minute, on the minute, for 12 minutes:
Minute 1 – 1 L-Seated Rope Climb (as high as you can)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs (24″)
  • complete: 8 RD every set. L-sit RC to 15 ft every time
Every 2 minutes, for 20 minutes (10 sets):
Clean x 2 reps
Build in load over the course of the ten sets. 
  1. 135
  2. 225
  3. 245
  4. 265
  5. 285
  6. 305
  7. 325
  8. 345 (f)
  9. 345 (+/-)
  10. 305
  • Felt good today. 345 for 2 just wasnt happening. Best my clean has felt since I hurt my knee a few weeks ago, and I think its the most I've cleaned since. 325 felt really good. 
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115 lbs)
10 Chest-to-Bar Pull-Ups
  1. 2:22, UB/UB
  2. 2:28 UB/UB
  3. 2:40 UB/UB
  4. 2:39 UB/UB
  5. 2:48 UB/8-2, should have been UB

Overall, Solid day. Definitely can feel I am improving, and definitely bettering myself every day! Im holding off on Extra work this week due to coach telling me specifically not to add anything in. Its a transition week between cycle's so I think the volume is supposed to drop off some. Will pick back up on my gymnastic skill work next week. Small victories, Best my cleans felt since hurting my knee. Focusing on being the best I can be every day. Focusing on being the best version of Michael Tancini that I can be. 

Don’t be afraid of the difficult stuff. Get enthusiastic about it.
Don’t avoid the hard, complicated tasks. Run out and greet them with open arms.
Imagine how great it will be to have those things done, and to have the value they will create. Imagine, then jump in and enjoy bringing that value to life.
While everybody else is complaining about and avoiding and resenting what they must do, leap out ahead and distinguish yourself. Embrace the challenges and activate your resourcefulness to transform those challenges into achievement.
Great opportunities are everywhere in this world. Let yourself know the joy and satisfaction of making those great opportunities into shining new realities.
Go ahead and put forth some challenging effort in the service of a meaningful purpose. And see how quickly it energizes your life.
— Ralph Marston

until tomorrow

Tuesday, July 21, 2015


Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds
Note scores for each of the five sets. 
  1. 9
  2. 7
  3. 5
  4. 5
  5. 5
  • Actually ended up PR'ing my 30 mu for time here without even trying to. 
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 160-190lb.
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent. 
  1. 165
  2. 165
  3. 165
  4. 175
  5. 175
  6. 175
  7. 185
  8. 185
  9. 185
  10. 195
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 265-285lb.
Work on perfect footwork and mechanics. 
  1. 265
  2. 265
  3. 265
  4. 265
  5. 265
  6. 265
  7. 275
  8. 275
  9. 275
  10. 275
  11. 275
  12. 275
  13. 285
  14. 285
  15. 285
Three rounds for time of:
Run 800 Meters ( 1 Round of 800m run + 2 rds of 30 cal Assault bike using legs only)
10 Hang Squat Snatches (135 lbs)
20 Strict Handstand Push-Ups
  • 21:23
    • Only was able to do one round of running due to a thunderstorm that rolled in during my first round. Did a 3 minute leg only assault bike in the second round and got 30 cals, so I did another set of 30 cals leg only for the final set. I tried to make my RPE the same as what I would have felt on the run. HSS were off rhythm until the final set. Just had a hard time finding my rhythm for cycling the reps. First 2 sets I broke into 2 or 3 sets, not because the weight was heavy but because I was holding the weight for a long time and started loosing the hook grip. The drops however were brief and I picked the bar back up as soon as it hit the ground. Just needed to re-grip. Last set however was smooth, UB and TnG. No hesitation between reps. Not sure why it took a little while to find my rhythm. But they went quickly once I had it. Would have easily shaved a solid 90s-120s off my time if I had this from the start. HSPU were a battle, but definitely getting better. 

Solid day, definitely can tell I am making progress in the Muscle ups and Strict HSPU. Had a nice little PR in the MU without even trying to, Confident I'd be sub 4 minutes in the 30MUFT if I were to do it. Snatches and Jerks felt good. In the conditioning I had to improvise on the fly, which was fine. Still managed to get the stimulus I think coach wanted me to get. Getting better everyday, small victories. 

Do all you can, when you can, with what you have. Though it may sometimes seem that you’re not getting much accomplished, the only alternative is to get nothing accomplished.
To make progress you must be actively making an effort. With each effort, at the very least you gain experience, exposure, knowledge and competence.
To find what you’re looking for, you must be looking. To come across a great opportunity, you must be in motion.
By all means, go ahead and dream big, wonderful and meaningful dreams. Then let those dreams motivate you to get up and get busy making them real.
Circumstances may indeed push against you, but they cannot hold you back. Always, there is something you can do, some move you can make, some new approach you can follow.
Jump into life, get yourself in motion, and make a positive difference every chance you get. Persist, keep yourself moving, and you’ll absolutely get where you wish to go.
— Ralph Marston

until tomorrow

Sunday, July 19, 2015


Four sets of:
Assault Bike 5 minutes @ -5 rpm of 30 minute pace 
Assault Bike 5 minutes @ +5 rpm of 30 minute pace
  • About 47-51 RPM for the Low interval, about 57-62 RPM for the high interval. Felt good.

Max Effort T2B with 10# vest + 1#/1# ankle weights
  • 15, more is there than this. Just feel I came off the bar a little early. Body didnt feel great during this part of the day
5 sets of 50% of A.
Rest 90s
  • 5 sets of 8 Reps
Wasnt too demanding of a Day. This was the End of the first off season cycle. Really happy with the progress I have made. But, a ton of progress is left to be made. I am no where near the best version of me that I can be. Going to keep grinding day in and day out, giving everything I have, striving to be the best version of me that I possibly can be. Small victories overtime add up to huge changes. Focus on the moment and the task at hand. Be as good as you can be every second of the day, then be better tomorrow. Cant wait to start the next cycle. 

Relax and enjoy the ride. Sometimes you can control where you’re going, other times you get swept along by forces beyond your control. Yet you can always control how you think and feel and respond. You can always control what you carry with you as you move on ahead.
Resist the urge to fight against events, or to become completely absorbed by them. Instead, find a way to make positive and productive use of them. There is so much more to be gained when you focus on moving forward than when you become consumed by looking backward. Rather than getting hung up on how you got here, become enthusiastic about where you can go from here.
The way will sometimes be slow and bumpy, and other times it will be smooth and easy. In all cases it will be filled with opportunities for joy, meaning and true fulfillment.
As each moment of life arrives with its unique and never-before-tasted flavor, smile and let it be. Then proceed to make it a masterpiece.
— Ralph Marston

Until tomorrow