Wednesday, July 1, 2015

7/1/15

A.
3 sets not for time:
60-90s Nose to fall HS hold w/ 25# vest
rest as needed
45-60s L-Sit
Rest as needed

  • complete


B.
Every two minutes for 14 minutes (7 sets):
Set 1: Snatch x 2 reps @ 165lb.
Set 2: Snatch x 2 reps @ 190lb.
Set 3: Snatch x 2 reps @ 220lb.
Set 4: Snatch x 2 reps @ 230lb.
Set 5: Snatch x 2 reps @ 230lb.
Set 6: Snatch x 2 reps @ 245lb.
Set 7: Snatch x 2 reps @ 245lb. 

  1. 165
  2. 195
  3. 225
  4. 235
  5. 235 (+/-)
  6. 245 (+/-)
  7. 245 (+/-)
  • Every rep I missed I missed backward simply due to stabilization overhead in the hole
C.
Every two minutes for 20 minutes (10 sets):
Set 1&2: Clean & Jerk x 2 reps @ 210lb.
Set 3&4: Clean & Jerk x 2 reps @ 245lb.
Set 5&6: Clean & Jerk x 2 reps @ 280lb.
Set 7&8: Clean x 2 & Jerk @ 300lb.
Set 9&10: Clean x 2 & Jerk @ 315lb. 

  1. 225 - 225
  2. 245 - 245
  3. 285 - 285
  4. 305 - 305
  5. 315 - 315
D.
For time:
3000 Meter Row
200 Calorie Assault bike
100 Wallball Shots (20lb.)

  • time: 33:50 (row = 11:09, AB = 16:29, both pieces were faster this time than in February)
    • Made it through the row and the assault bike in 27:49 which was 34 seconds faster than I did it in February. (I did a 3k row + 200 AB cals for time without the WB's on 2/1). Wall balls somewhat ate me up though. They were tough after the Assault bike. I wasnt trying to leave much in the tank on the AB. Goal was to beat my time from earlier in the year on the first 2 movements. WB's were 15 then 10's and another 15 along the line. Wasnt in the legs as much as it was in the toss of the ball (shoulders) after pushing on the AB for 200 cals. This hurt and was a ton of fun, but I need to continue to focus and shut my mind off when I am faced with an ending to a piece like this. On game day it comes down to who ever wants it more and who ever is willing to endure more discomfort on the wall ball. I will never fail a wall ball. Need to keep grinding and focusing on 1 more rep in situations like this. I wasnt sand bagging and it definitely got real going from the AB to the WB's but I like I said before, I will never fail a wall ball. 
Overall solid day. Lifts felt solid, Legs are starting to get back under me, knee didnt bother me, and I feel I had a solid effort on the conditioning piece (semi-PR I guess you can call it). Improved myself today, had some positive moments, and had some moments where I need to use as a learning experience and build off of. 1 more day better and 1 more day closer to being the best version of me possible. 






Just because you’ve been disappointed once, or twice, or a hundred times, is no reason to give up. On the contrary, it is a reason to give more to the effort.
Just because you’ve been criticized is no reason to think that the whole world is against you. Actually, it is a valuable opportunity to improve.
Life can throw a lot of discouraging things your way. What’s really beautiful, though, is that you don’t have to be discouraged.
You have a choice, no matter what has happened, no matter where you’ve been or where you are. You can choose the next step, and you can choose to make it a positive one.
You can choose to make the next step the most effective, loving, meaningful thing you’ve ever done. Nothing outside you has the power to stop you from making this your best moment yet.
Throw off the disappointment, breeze cheerfully past the naysayers, and exercise your power to choose. The next step is yours to choose, and you can choose to make it great.
— Ralph Marston

until tomorrow
tank 

Monday, June 29, 2015

6/29/15

Supposed to be an off day but I hit the GG Qualifier again. Just had a really bad saturday AM and I had to do it for prides sake. 

Granite Games Qualifier 2
15.2A – Part 1 (0:00-6:00)
6 Minute AMRAP
1-Rep Max Snatch
15.2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar
15.2A – Part 2 (14:01-20:00)
6 Minute AMRAP
1-Rep Max Snatch
Total Time: 20 Minutes
For this workout, the clock must start at 0:00 and run up to 20:00.


  • 265# snatch
  • 349 reps
  • 235# snatch
Finished with 349 reps and a snatch average of 250. Hit 265 on the front end then 235 on the tail end. Had more than 265 I think on the front end but just stopped at 265 for the sake of not rushing into the metcon. Should have hit 245 or 255 on the tail end. 245 went up fine and I just didn't stabilize overhead. dropped to 235 to get some points on the board then went to hit 245 to finish it out and ended up loading my bar wrong. had 10 pounds too much on one side of the bar and didn't notice it till halfway through my pull from the ground. Just a brain fart. But, did much better I felt on everything. Saturday morning I Was just off for whatever reason. Feel that a full 4 rounds (360 reps) was there, but tore my palm off on the 3rd set of C2B pull ups. Messed with me some on the 3rd and 4th rounds. Either way, glad I did better. Knew I would. Debated on whether to do it again or not, but I just couldn't put that first score next to my name. Did it today more for pride than anything.

Small victory today. All the small victories are going to add up come February. 1 more day better. 





It is not very realistic to expect that you’ll go from where you are now to where you want to be in one quick leap. The most reliable and lasting progress is made one step at a time.
Welcome each step as you take it and reach it. Even though you’re not all the way there just yet, you’re moving steadily forward. Value and appreciate the progress you’ve made, then continue moving on. The next step forward awaits you, and with it you’ll move even closer.
The reward you seek at the end of the path is given value by every step of the journey. Each moment spent is time well spent when you’re moving steadily forward, even if you still have a way to go.
Some steps may be tedious, or complicated, difficult, challenging or uncomfortable. Yet they are all moving you surely toward the place you want to be.
— Ralph Marston

until tomorrow
tank

Sunday, June 28, 2015

6/28/15

AM:
A.
Two sets of:
60% of Max Rep Strict Handstand Push-Ups to 2" Deficit
Rest 90 seconds 
  • 2 sets of 6 ub
B.
Airdyne/Assault Bike 40 mins @ -7rpm of 30 min max calorie average.
Every 5 mins 80 Double unders 
  • Had no idea what my 30 min max cal average RPM is, so I held 58-60 RPM the entire time. Calfs were pretty tight from the last 3 days of double unders and if I am doing more tomorrow I thought it wouldn't be too smart to do another 640 today. So I did a 100m sprint every 5 minutes instead. 
C.
Four sets of:
40% of Max Rep Strict Handstand Push-Ups to 2" Deficit
Rest 90 seconds
  • 4 sets of 4 ub

PM:
A.
Two sets of:
60% of Max Rep Muscle up
Rest 90 seconds 
  • two sets of 9 


B.
In 15 minutes build to a heavy Power Snatch
  1. 135
  2. 155
  3. 175
  4. 185
  5. 205
  6. 215
  7. 225, stopped here just to be safe on the knee. Its close to 100% but not quite there. No pain, but I was trying to avoid the deep power position at least for a little while longer. A heavy Power clean is how I hurt it in the first place. 
Then. . .

Three sets of:
Power Snatch x 1 rep @ 90% of today's singles
Rest as needed
  • 205x3
Then. . .

Three sets of:
Power Snatch x 1 rep @ 95% of today's singles
Rest as needed
  • 215x3
Then. . .

Three sets of:
Power Snatch x 1 rep @ 100% of today's singles
Rest as needed
  • 225x3

C.
In 15 minutes build to a heavy Power Clean & Jerk
  1. 225
  2. 245
  3. 265
  4. 285, stopped here just to be safe on the knee. Its close to 100% but not quite there. No pain, but I was trying to avoid the deep power position at least for a little while longer. A heavy PC is how I hurt it in the first place. 
Then. . .

Three sets of:
Power Clean & Jerk x 1 rep @ 90% of today's singles
Rest as needed
  • 255x3
Then. . .

Three sets of:
Power Clean & Jerk x 1 rep @ 95% of today's singles
Rest as needed
  • 275x3
Then. . .

Three sets of:
Power Clean & Jerk x 1 rep @ 100% of today's singles
Rest as needed
  • 285x3

D.
Six sets of:
Clean-Pull x 2 reps @ 365lb.
Rest as needed
  • complete
Four sets of:
40% of Max Rep muscle ups
rest 90s
  • 4 sets of 6
Reflection on the weekend/last few days:
Feels awesome to be squatting and olympic lifting again. Going to take a short time to get my legs woken back up and moving the weight I was moving before hand, but it'll come quick. Just getting the CNS firing how it should. Saturday morning was a rough morning for whatever reason. Nothing about that qualifier went as planned. Note to self, the duct tape is great for training to keep my hands from getting destroyed, but in a competition workout I need to leave it in the gym bag. Especially on a grip intensive workout. Just had way too much slide on the bar and had a tough time holding on. That score I put up yesterday is not representative of who I am. Thats the frustrating thing about it. I do not want to put that score up besides my name simply as a pride thing. Depending on how I feel tomorrow, I am going to hit it again. Like I said its a pride thing. If my body feels ok, I'm going to do it. As of now, its going down. Sure my body is a little tired, but I should be able to get it going for another go (even on my off day). If I wake up and my body feels crushed, then I'll suck it up and submit my score. I refuse to skip training though to rest for a qualifier workout that honestly means nothing to the big picture. ITs the reason why I didn't hit last weeks qualifier again. Its fun to put myself a competitive situation, but the big qualifiers I am focused on this off season is WZA and the open. Enjoying the extra HSPU/MU/T2B work. Coach is writing the HSPU work for me but I decided to use the same "gymnastic cycle" and run it with muscle ups and T2B too. I have personal goals of improving both of those as well and as long as it doesn't take away from my other training, it'll be good to go. I plan on being a gymnast some February. Overall though, solid days of training. Not perfect, but solid. Improved myself in multiple way and had positives sprinkled into the frustrations on this weekend. Another day better, another day closer to being the best version of me that I can possibly be. 





The first thing you must do is see your destination. Though it sounds ridiculously obvious, the world is filled with people who are striving to get somewhere they haven’t even fully imagined.
It’s not enough to desire something different, or to want to get away from where you are. You must be specific about what you do want, and where you do seek to be.
Start the day by imagining in great detail what you will achieve. By the end of the day, you’re very likely to have it done.
Don’t waste time complaining or arguing about what is. Don’t drain all your energy worrying about the problems, challenges and pitfalls.
Instead, imagine what can be. Imagine in precise and meaningful detail, and then make it so.
You are, right now, blessed with the near-miraculous power to do great things. Imagine exactly what those things might be, and put that power to work.
— Ralph Marston
until tomorrow
tank

6/27/15

AM:
Granite Games Qualifier 2
15.2A – Part 1 (0:00-6:00)
6 Minute AMRAP
1-Rep Max Snatch
15.2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar
15.2A – Part 2 (14:01-20:00)
6 Minute AMRAP
1-Rep Max Snatch
Total Time: 20 Minutes
For this workout, the clock must start at 0:00 and run up to 20:00. 
  1. 245
  2. 3+23
  3. 245

  • not thrilled with this score, for whatever reason I just wasn't able to hold on. 

PM:
A1.
Three sets of:
45% of Max Rep Strict Handstand Push-Ups to 2" Deficit
Rest 90 seconds 
  • 3 sets of 5, all UB
A-extra.
Three sets of:
45% of Max Rep Muscle ups
Rest 90 seconds 
  • 3 sets of 7, all UB
A-extra.
Three sets of:
45% of Max Rep T2B
Rest 90 seconds 
  • 3 sets of 12, all UB

b.
Every two minutes for 12 minutes (6 sets):
Set 1: Snatch x 2 reps @ 205lb.
Set 2: Snatch x 2 reps @ 220lb.
Set 3: Snatch x 2 reps @ 235lb.
Set 4: Snatch x 2 reps @ 250lb.
Set 5: Snatch x 2 reps @ 260lb.
Set 6: Snatch x 2 reps @ 220lb.
Set 7: Snatch x 2 reps @ 220lb. 
  1. 205
  2. 205
  3. 205
  4. 225
  5. 225
  6. 225
  7. 245 (+/-)
  8. 225 (+/-)

  • These felt heavy, probably a combo of snatching heavy this morning and working back into the movement. Had to scale the weights down a little. 
c
Every two minutes for 12 minutes (6 sets):
Set 1: Clean & Jerk x 2 reps @ 250lb.
Set 2: Clean & Jerk x 2 reps @ 285lb.
Set 3: Clean & Jerk x 2 reps @ 300lb.
Set 4: Clean & Jerk x 2 reps @ 320lb.
Set 5: Clean & Jerk x 2 reps @ 340lb.
Set 6: Clean x 2 & Jerk @ 285lb.
Set 7: Clean x 2 & Jerk @ 285lb. 
  1. 245
  2. 275
  3. 295
  4. 295
  5. 315x1
  6. 315x1
  7. 275 (+/-)

  • Had to take down the weight here and modify this some. Felt really heavy. Just need to get used to the heavy squat again. 
d
Every two minutes for 12 minutes (6 sets):
Set 1: Back Squat x 3 reps @ 315lb.
Set 2: Back Squat x 3 reps @ 355lb.
Set 3: Back Squat x 3 reps @ 380lb.
Set 4: Back Squat x 3 reps @ 400lb.
Set 5: Back Squat x 3 reps @ 355lb.
Set 6: Back Squat x 3 reps @ 355lb.
Set 7: Back Squat x 3 reps @ 355lb.
  1. 315
  2. 355
  3. 385x1
  4. 405x1
  5. 355
  6. 355
  7. 355

  • 385 and 405 felt heavy today. Mainly I think because I just need to get reacclimatized to a heavy squat.
e.
Three sets of:
45% of Max Rep Strict Handstand Push-Ups to 2" Deficit
Rest 90 seconds 
  • 5 ub for all sets

e-extra.
Three sets of:
45% of Max Rep Muscle ups
Rest 90 seconds 
  • 3 sets of 7, all UB
e-extra.
Three sets of:
45% of Max Rep T2B
Rest 90 seconds 
  • 1 set of 12, UB, hands were just done
until tomorrow
tank

6/26/15

AM:
A.
Four sets of:
33% of Max Rep Strict Handstand Push-Ups to 2" Deficit
Rest 90 seconds 
  • sets of 4 all UB
Extra:
T2B, same sets as above
  • sets of 9 all UB
Extra:
Muscle Up, same sets as above
  • sets of 5 all Ub

B.
Three rounds @ 60%
2 minute Row
2 minute Airdyne
2 minute Bear Crawl
2 minute Double Unders
2 minute 10 meter Shuttle Run
2 minute Top Plank
  • complete, felt good
PM:
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 10-15 Toes-to-Bar
Minute 2 – 4 Weighted Strict Stationary Dips @ 2125
Minute 3 – L-Sit x 45 seconds 
  • complete: 15 t2b every set, 44# for dips
B.
Every two minutes for 12 minutes (6 sets):
Set 1+2: Hang Power Snatch x 3 reps @ 165lb.
Set 3+4: Hang Power Snatch x 3 reps @ 175lb.
Set 5+6: Hang Power Snatch x 3 reps @ 195lb. 
  • complete felt fast/easy
C.
Every two minutes for 12 minutes (6 sets):
Set 1+2: Hang Power Clean x 3 reps @ 215lb.
Set 3+4: Hang Power Clean x 3 reps @ 235lb.
Set 5+6: Hang Power Clean x 3 reps @ 255lb.
  • Complete: felt easy




Want to actually make this a great day instead of just wishing for one? Then destroy all remnants of the misconception that effort is something to be avoided.
The truth is, effort can create the utmost enjoyment. Firmly imprint this truth in your awareness as you push yourself joyfully from one task to the next.
The main thing that makes good, productive effort distasteful is your attitude toward it. Improve your attitude about your efforts and you can radically improve the quality of your life.
You have the power to see every effort as a joy, so step right up and activate that power. Pack this day to the brim with useful activity, and delight in the unique pleasure of filling your world with richness.
Seize the opportunity that exists in whatever must be done. Marvel at your good fortune in being well positioned to make a difference.
Flood your world with brilliant achievements by eagerly taking on challenges and transforming them into value. See for yourself that the more effort you make, and the more joyfully you make it, the better life becomes.
— Ralph Marston

until tomorrow
tank 

6/25/15

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Strict Pull-ups with False Grip on bar x 6-8 reps (you may want to tape the bar and use plenty of chalk)
Minute 2 – 50 Double Unders
Minute 3 – Reverse Ring Flys x 10-12 reps (https://www.youtube.com/watch?v=1WLu3O-QuPU)

  1. 8 / ub / 12
  2. 8 / ub / 12
  3. 8 / ub / 12
  4. 8 / ub / 12
  5. 8 / ub / 12



B.
In 15 minutes build to a heavy Snatch
Then. . .
Three sets of:
Snatch x 1 rep @ 90% of today's singles
Rest as needed
Then. . .
Three sets of:
Snatch x 1 rep @ 95% of today's singles
Rest as needed

  1. 135
  2. 155
  3. 165
  4. 175
  5. 185
  6. 205
  7. 225
  8. 235 f
  9. 235
  10. 245
  11. 255 (f), this was here just got soft in the hole. If I did another rep it was going up. 
  • 3 set of 90% + 3 sets 95% of above
    • 225 (+ / - / +)
    • 235 (- / + / +)

C.
In 15 minutes build to a heavy Clean & Jerk
Then. . .
Three sets of:
Clean & Jerk x 1 rep @ 90% of today's singles
Rest as needed
Then. . .
Three sets of:
Clean & Jerk x 1 rep @ 95% of today's singles
Rest as needed

  1. 225
  2. 245
  3. 265
  4. 275
  5. 295
  6. 315


  • 3 set of 90% + 3 sets 95% of above

      • 285 (- / + / +)
      • ***Stopped here on cleans for the day. Wasn't all that comfortable catching the heavier weight in the hole with my knee. Todays the first day back at really putting load through it so I wanted to be on the cautious side. Every clean felt better and better though. Really just reactivating the posterior chain in the pull and the catch. Last rep was my best feeling rep of the day. Jerk felt good. 
    ***extra.
    2 sets of 50% max MU rest 90s

    • Max = 15 (8 ub, 7 ub)

    D.
    Two sets of:
    Snatch-Pull x 4 reps @ 275lb.
    Rest as needed 

    • complete

    E.
    Every two minutes for 10 minutes (5 sets):
    Set 1: Front Squat x 2 reps @ 285lb.
    Set 2+3: Front Squat x 3 reps @ 325lb.
    Set 4+5: Front Squat x 3 reps @ 365lb.

    1. 285
    2. 325
    3. 325
    4. 325
    5. 325

    ***extra
    3 sets of 40% max MU - rest 90s

    • 6 ub/ub/ub

    Overall, solid day of training. Feels awesome to squat again. Going to continue striving to be the best version of me possible. 

    until tomorrow
    tank

    Thursday, June 25, 2015

    6/24/15

    A1.
    Max Rep Strict Handstand Push-Ups to 2" Deficit
    Then. . .
    Two sets of:
    50% of Max Rep Strict Handstand Push-Ups to 2" Deficit
    Rest 90 seconds
    • fell of the wall at 8 - just started a little close to the wall, but I think I had at least 10-12 in me, so I based it off of that: sets: 5-5 UB
    A2:
    Same thing as above, except with T2B: ***After yesterday I feel I need to work T2B too, so I am going to follow the HSPU that coach gives me and do it with T2B too. 
    • t2b: 27, 2 sets: 14-14 UB

    B.
    Three sets @70% of:
    Row 5 minutes
    Airdyne/Assault Bike 5 minutes 
    • complete: Row @ about 2:00 pace, AB @ 50-60 RPM

    C1.
    Three sets of:
    40% of Max Rep Strict Handstand Push-Ups to 2" Deficit
    Rest 90 seconds
    • Sets of 4 SHSPU: all 3 UB
    C2:
    Same thing as above, except with T2B:
    • 3 sets of 11 UB



    Progress is made by those who have the courage to be wrong and the persistence to find how to get it right. Great achievements are crafted into existence by those who, when they begin, are not sure exactly how they’ll do it.

    Don’t wait until you know how to do everything before you have the confidence to do anything. Find confidence in the authenticity of your desire and the goodness of your purpose.

    You don’t have to already be an expert to gain expertise. You just have to get busy.

    If you should stumble a lot at first, get back up each time and apply what you’ve just learned. Even when you stumble going forward, you’re still moving ahead.

    Don’t wait for confidence to somehow come to you. Get out there and create it for yourself.

    You are worthy, and able to reach the goals that truly mean something for you. Get yourself going, and enjoy the experience of allowing your ability to blossom.

    — Ralph Marston
    until tomorrow
    tank