Sunday, May 24, 2015

5/24/15

AM:
A.
Every minute, on the minute, for 18 minutes:
Minute 1 – 6 Bar Muscle-Ups
Minute 2 – 2 Legless Rope Climb starting from Seated Position
Minute 3 – 20's Dragon Flag Holds @45 degree

  • complete. BMU felt good. Fell off the minute though on the Legless rope climbs
B.
Three sets of:
7 minute run
90 seconds rest

  • **** did after my PM session, tried to get going to do this in the AM. But I couldn't get my body going at all. Part A didn't feel great, and just couldn't get my legs moving to do this. So I did it later in the day. 


PM:
A.
Three sets, not for time, of:
DB One Arm Snatch x 8-10 reps per arm
Ab-Wheel Roll Outs x 12-15 reps
Sternum to Ring Pull Ups x 3.3.3

  1. 75# (10/10 alt.) / 12 / complete
  2. 75# (10R-TnG then 10L-TnG) / 12 / complete 
  3. 75# (Alt- TnG switch hands in the decent from the top) / 12 / complete

B.
Every two minutes for 20 minutes:
Clean & Jerk
*Build based on feel

  1. 135
  2. 225
  3. 225
  4. 245
  5. 265
  6. 285 (f, just feel back in the catch)
  7. 285
  8. 305
  9. 325
  10. 345 (f, just fell backwards in the catch of the clean)
  • for not feeling great, the lifts went pretty smoothly. was focusing on really finishing the pull from the ground.

C.
Four Sets of:
Clean Pull @ 365lb.
Rest as needed

  1. 365
  2. 365
  3. 365
  4. 365

D.
In 15 minutes Build to a heavy Back Squat then. . .
Three Sets of:
Back Squat x 2 reps @ 90+% of todays heavy Single
Rest 2-3 minutes

  1. 135
  2. 225
  3. 315
  4. 365
  5. 405
  • sets at 385
  1. 385
  2. 385
  3. 385
  • these felt extremely heavy today. 

E.
Three sets for max reps of:
Stiff Leg Deadlift @ 70% of 1-RM Deadlift
Rest as needed

  • sets at 335, pretty smashed coming into this portion. Not sure why I was so beat today, but by the time I got here that 335 felt like 455. Maybe b/c I was fatigued, maybe because it was a Stiff legged DL, prob a mix of both. 
  1. 4
  2. 2
  3. 3

Rested 1 hour then


Three sets of:
7 minute run
90 seconds rest

  • This actually felt 10000% better than I expected. Leaving the gym I felt pretty smashed. Body just was beat. Did what coach said and stayed within 70-80% RPE, Ended up with about a mile every interval. 
For feeling beat from the time I woke up this morning, today actually ended up pretty decent. Really made sure I focused on the task at hand, and focused on the fundamentals of my lifts. Was able to keep my mind locked in and put together a decent day. Body is smoked right now though. Tomorrows a well needed easy day/recovery day.




If your work seems too difficult or tedious, make it more meaningful. Connect what you do with who you are, and it won’t seem like work at all.
There’s a reason why you’re doing the work you do. Remind yourself of that reason, and of the benefits your work creates for yourself and for others.
Deep down inside, you long to make a difference. The work you do, the efforts you undertake, give you the opportunity to fulfill that longing.
If there were no benefit to what you’re doing, you wouldn’t be doing it. Remind yourself of why, refresh your sense of purpose, and you’ll make yourself thankful for the opportunity to do whatever you must do.
Imagine how awful it would be if you had no way to matter, no way to make a difference, and no way to positively influence life. The work you do, whether it is your formal job or your chores or any other useful effort, enables you to have the influence you seek.
Instead of worrying about how difficult or monotonous or unpleasant your work might feel, focus on why it matters. Feel the opportunity to make a difference, and delight in being able to do so.
— Ralph Marston ****This is a good one, can be applied to every aspect of life, know your "why" for everything you do.

Until tomorrow
Tank 

Saturday, May 23, 2015

5/23/15

AM:
For time:
Run 800 meters
20 Strict handstand Push-Ups to 2" Deficit
30 Kettlebell Swings (32kg)
40 Burpee Box Jumps (24 inch)
50 Calorie Row
40 Burpee Box Jumps
30 Kettlebell Swings (32kg)
20 Strict handstand Push-Ups to 2" Deficit
Run 800 meters

  • 27:55, HSPU got me here. Slpwed me down a ton. Everything else went well. Felt good during this. Mind was in a good place, was really able to focus on the task at hand. Runs felt good, KBS were UB easily, BBJ were at a pretty good pace I feel, row was ok - maybe needed to make this hurt more, not sure how the 40 BBJ after a max effort 50 cal row would have felt though. But, this is training and this is when I need to figure it out. Didnt sandbag it at all though, pace was probably around an 85% pace. Difference maker in this workout was the strict HSPU. Legs felt good. Lungs felt good. 
    • HSPU: (10-4-3-2-1) / (2-2-1-1-2-2-2-2-2-1-1-1-1)


PM:
A.
Five sets of:
Power Snatch + 3 x Snatch Push-Press
Rest as needed 

  1. 195
  2. 200
  3. 205 (+/+/slipped off back)
  4. 215 (+/+/slipped off back)
  5. 225 
  • felt ok, didn't like bringing the bar down to my back though. slipped off twice. The bar slipping off my back was probably the biggest limiting factor in these sets. Was focusing on finishing my pulls and staying on my heels. 
B.
Five sets of:
Power Clean + Power Jerk
Rest as needed

  1. 255
  2. 265
  3. 275
  4. 285
  5. 295
  6. 310 (PC PR)
  • felt good, especially since the body didn't feel great
C.
 In 15 minutes Build to a heavy Front Squat then. . .
Three Sets of:
Front Squat x 2 reps @ 90% of todays Heavy Single
Rest 2-3 minutes 

  1. 135
  2. 225
  3. 255
  4. 285
  5. 305
  6. 325
  7. 345
  8. 375
  • sets working off 385
  1. 345
  2. 345
  3. 345
D.
Four sets of:
Dumbbell JM Press x 10 reps
Rest as needed 

  1. 25
  2. 25
  3. 30
  4. 30
E.
Five sets of:
Reverse Dumbbell Flys x 30 reps
Rest as needed

  1. 10
  2. 10
  3. 10
  4. 10
  5. 10
  • did these prone on a bench
overal pretty solid day. Body felt a little beat up today for whatever reason, but I still hit some solid numbers, performed well on the AM chipper, and managed to hit a PR on my Power clean! Small victories. Mind was in a good place today, was able to focus on the task at hand and have a pretty good day even with my body not feeling great. Wanted to do extra HSPU work but the body just wasn't having it this afternoon. 1 day better, 1 day closer to becoming the best version of me that I can possibly be. 




If you have an objective but take no action, the objective is nothing more than an empty wish. If you take action but have no objective, your action is just a waste of time and energy.
Combine a clear, meaningful objective with effective, persistent action. That’s what makes the magic of achievement happen.
It is a reliable formula, and a simple formula, but not an easy one. The value of achievement is built by working through difficult challenges.
It is not easy, and yet you can do it. It is not easy, and yet it is well worth your time and commitment.
In your imagination right now is a certain thing, or condition, or experience you wish to create. Give that objective a name, fill in all the details of how it will look, then do the work to make it happen.
You deserve, and are fully capable of the unique satisfaction that comes from achievement. Visualize it now, and go get what you deserve.
— Ralph Marston

until tomorrow
tank 

Friday, May 22, 2015

5/22/15

AM:
A.
Seven sets of:
800 meter Run @ 80%
Rest 3 minutes

  1. 3:01
  2. 3:09
  3. 2:56
  4. 2:51
  5. 2:52
  6. 3:00
  7. 3:06

PM:
A.
15-20 minutes build to today's heavy Hang Snatch 

  1. 135
  2. 155
  3. 175
  4. 185
  5. 205
  6. 225
  7. 245
  8. 265, felt easy
  9. 285(f), stuck it then my left elbow buckled, it was there. 
  10. 285 (f), again stuck it then my left elbow buckled, it was there.
  • a little frustrating, 265 felt so easy. 285 pull felt really strong and just had my left elbow buckle twice on me. would have been a PR
B.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 2-3 minutes
Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch 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. 285
  2. 285
  3. 285
  • felt really good

C.
In 15 minutes Build to a heavy Back Squat then. . .
Three Sets of:
Back Squat x 2 reps @ 90% of todays heavy Single
Rest 2-3 minutes 

  1. 135
  2. 225
  3. 275
  4. 295
  5. 335
  6. 375
  7. 405
  8. 425
  9. 455 (f)
  • sets at 385
  1. 385
  2. 385
  3. 385
D.
Four sets of:
Sumo Dimmel Deadlifts x 20 reps @ 40% of 1-RM Deadlift
Rest as needed 

  1. 195
  2. 195
  3. 195
  4. 195
E.
Four sets of:
Banded Push-Ups x Max Reps
Rest as needed

  1. 25
  2. 21
  3. 20
  4. 20




No matter what may be happening on the outside, you are in charge of the way you are on the inside. And the way you are inside makes all the difference in the value and fulfillment you experience in each day.
Will you be overwhelmed by the problems or energized by the opportunities? That depends on the attitude with which you choose to live.
Will you be a victim of life’s circumstances or will you take positive control of your own destiny? The inner you makes that choice.
You can decide whether to live each day in the darkness of despair or in the light of possibility. You can choose between being a victim or a victor.
It is easy to blame your outer circumstances for the way your life unfolds. Yet the most influential factor is the perspective from which you respond to the way life unfolds.
At any time and place, in any situation, you can choose a positive, empowering, life-affirming perspective. Keep positive power on the inside, and you can successfully deal with whatever happens everywhere else.
— Ralph Marston


overall pretty solid day. A little tired going into the second session for whatever reason. Maybe due to coaching a few classes and studying today. Not sure, felt ok though. Was able to focus on the task at hand even being a little fatigued. Had a solid second session with almost a 20# PR. Small victories. Focusing on being the best me possible. Loving life and loving training. Cant wait for tomorrow.

Until tomorrow
Tank 

5/21/15

AM:
A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 60-90 seconds
Sotts Press x 5 reps
(http://www.youtube.com/watch?v=nw9k086aXLk)

  • complete

B.
Three sets for max calories/reps:
60 seconds of Assault bike for Cals
30 seconds of Pull-Ups
90 seconds of Rest
60 seconds of Rowing for Meters
30 seconds of Russian Kettlebell Swings (32 kg)
90 seconds of Rest
60 seconds of Double-Unders
30 seconds of Pull-Ups
90 seconds of Rest

  • Assault Bike / Pull ups
    1. 22 / 25
    2. 16 / 25
    3. 14 / 22
  • Row / KBS
    1. 306 / 17
    2. 291 / 15
    3. 289 / 15
  • DU / Pull ups
    1. 100 / 21
    2. 95 / 18
    3. 82 / 15, Screwed up twice here on DU - wasn't too happy about that. 


PM:
A.
Three sets, not for time, of:
Rope Climb x 2-3 ascents
(start each climb from an L-seated position on the floor - you may use your feet once you're off the ground)
Dragon Flags x 4-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds

  1. 3 Legless / 6 reps DF
  2. 2 Legless, 1 w/ legs / 6 DF
  3. 3 legless / 6 DF
B.
Five sets of:
Power Snatch x 2 reps
Rest as needed 

  1. 205
  2. 205
  3. 215
  4. 225
  5. 235, very happy with this as 235 is my PR for power snatch. This is the best a power snatch has ever felt. 
C.
Five sets of:
Power Clean + 3 x Push Press
Rest as needed 

  1. 225
  2. 235
  3. 245
  4. 255
  5. 265
D.
In 15 minutes Build to a heavy Front Squat then. . .
Three Sets of:
Front Squat x 2 reps @ 90% of todays Heavy Single
Rest 2-3 minutes 

  1. 135x2
  2. 225
  3. 275
  4. 315
  5. 335
  6. 355
  7. 375
  8. 395
  9. 405 f
  • sets at 355

  1. 355
  2. 355
  3. 355
E.
Three sets of:
Strict Chest-to-Bar Pull-Ups x max reps
Rest as needed

  1. 11
  2. 10
  3. 8
Reflection: Really had a good day of training. Mind was in a great place during both sessions. Really was able to focus on the task at hand. Need to improve my power on the assault bike, that will come with exposure to it, and its something I'm going to continue to work on. Power Snatches felt awesome. The best they have ever felt. Did my Current PS PR for 2. Overall feeling really good. Continuing to focus on the task at hand, and focusing on becoming the best version of me possible. 




If you wish to make an impression on people, don’t tell them how good you are. Show them how good they are.
If you wish to increase your wealth, don’t focus on the question of how to make money. Put your time and energy into creating and delivering unique value.
If you wish to learn more about something, teach it to someone else. If you wish to be loved, appreciated and respected, then offer your love, appreciation and respect.
The way to get whatever you wish is not to greedily grab for it. The way to get what you wish to have is to attract it by the way you live.
You cannot receive anything of real value without giving real value. Sincerely give of yourself, and you cannot help but receive meaningful value as you do.
Life’s abundance has no limit, and is always increasing. Be someone who furthers that increase, and experience the best of the abundance you are helping to create.
— Ralph Marston

until tomorrow:
Tank

Wednesday, May 20, 2015

5/19/15

PM:
A.
Every two minutes for 20 minutes:
Snatch x 1 rep
*Build based on feel 

  1. 135
  2. 155
  3. 165
  4. 185
  5. 195
  6. 215
  7. 225
  8. 245
  9. 265
  10. 285 f
  11. 285 f
B.
Every two minutes for 20 minutes:
Clean & Jerk
*Build based on feel 

  1. 225
  2. 2345
  3. 265
  4. 285
  5. 315
  6. 335
  7. 355 +/-, man this was there. should have pr'd here
  8. 365 (f), caught but got soft in the catch and couldn't recover
  9. 315
  10. 315
C.
In 15 minutes 
Build to a heavy Back Squat then. . .
Three Sets of:
Back Squat x 5 reps @ 75-80% of todays heavy Single
Rest 2-3 minutes

  1. 135
  2. 225
  3. 315
  4. 355
  5. 375
  6. 405
  7. 425
  8. 445 (f, sort of. I was pretty much all the way up and I just kind of drifted and fell backwards. It felt light though)
  • sets at 335-365
  1. 335
  2. 355
  3. 365

D.
Assault bike 10 mins at 60% 
then
Eight sets of:
Assault bike 90 seconds
Rest 90 seconds

  1. 37 cals
  2. 29 cals
  3. 27 cals
  4. 26 cals
  5. 27 cals
  6. 26 cals
  7. 26 cals
  8. 29 cals

Solid day of training today. The weight felt the lightest that it ever has. Pumped about how my body has been responding to the training cycle coach has me on. Mind was locked in. Was able to focus on the task at hand. Mentally and Physically had a good day. Need to keep building. Going to keep pursuing becoming the best version of me possible. May have not PR'd today, but had some significant small victories which are going to continue to add up over time. 285 and 355/365 will be mine soon!



You’ve done much. Now do more.
Life is dynamic, never standing still, moving either forward or back. Standing still is not an option, and you don’t want to slip backwards, so do what it takes to move forward.
Be satisfied with what you’ve done, but don’t be content to merely leave it at that. After you’ve made a little progress, or a lot, make a lot more.
Achievement is not a good reason to stop achieving. In fact, it’s a great starting point for even more achievement.
Whether you’ve aimed high, or aimed low, or have not aimed at all, now is the time to aim higher. Give your life a boost of energy and enthusiasm by giving yourself a great and meaningful place to go.
Aim high, achieve, and then aim even higher. You know you can do it, and you know how good and right it feels.
— Ralph Marston
until tomorrow
Tank

Monday, May 18, 2015

5/18/15

A.
For 45 minutes:
Row 5 minutes
Airdyne 5 minutes
100 meter Heavy Object Carry (Bear hug)
Work at 65% effort throughout
  • complete, carried a 80# water jug. 
  • felt good to get the blood moving first thing in the AM before sitting in class for 8 hours. 
Good recovery day, and first day back in the books for the summer.

Until tomorrow
Tank

Sunday, May 17, 2015

5/17/15

A.
In 10 Reps or less build to today's heavy Front Squat Single
  1. 135
  2. 225
  3. 275
  4. 305
  5. 315
  6. 335
  7. 355
  8. 375, I had some left in the tank for more. 
B.
Every minute on the minute:
Minute 0-4: Clean & Jerk x 1 rep @ 225lb.
Minute 5-9: Clean & Jerk x 1 rep @ 240lb.
Minute 10-14: Clean & Jerk x 1 rep @ 260lb.
Minute 15-19: Clean & Jerk x 1 rep @ 260+lb. 
  1. 225
  2. 225
  3. 225
  4. 225
  5. 225
  6. 245
  7. 245
  8. 245
  9. 245
  10. 245
  11. 265
  12. 265
  13. 265
  14. 265
  15. 265
  16. 285
  17. 285
  18. 305
  19. 305
  20. 325

  • these felt really solid

C.
Every 2 minutes, for 10 minutes (5 sets):
2-Stop Halting Clean Deadlift @ 365lb.
(Pause for 3 seconds at each of the following positions: mid-patella + mid-thigh– USE STRAPS) 
  1. 365
  2. 365
  3. 365
  4. 365
  5. 365

D.
In 15 minutes Build to a heavy Back Squat then. . .
Four Sets of:
Pause Back Squat x 3 reps @ 75-80% of todays heavy Single
Rest 2-3 minutes
*Pause 3 seconds at bottom position of squat. No bounce out of squat. Focus on upright torso and tight core. 
  1. 225
  2. 315
  3. 365
  4. 395
  5. 415
  • 3 sets: (~80% of 425)

  1. 345
  2. 345
  3. 345x2
  4. 345
  • tough, but awesome

E.
Four sets of:
Banded Push-Ups x Max Reps
Rest as needed
  • blue band for all

  1. 20
  2. 20
  3. 20
  4. 21



  • overall, very solid day. everything felt good. focus was on point this morning. had under 2 hours to finish everything this morning due to having something planned for Audreys mom's mother's day. Was really able to focus on the task at hand and not let the crunched time affect my performance. Finished this session up in 90 minutes. small victories, I'm slowly but surely becoming the best version of me as I possibly can. Tomorrows another day to be the best I can be, on the way to building the best me possible. small victories. 




Release your limitless imagination from the confines of your limited ego. And allow the achievement of whatever you envision.
It is your ego that creates doubt. It is your ego that manufactures excuses.
Your ego holds your imagination back, and prevents you from achieving the fulfillment you truly desire. Yet you can choose, with love and positive intention, to let go of that confining, limiting ego.
Stop weighing yourself down with judgments about what you think you need. You have a whole beautiful, limitless imagination with which you can envision and fulfill what you truly desire.
Who you really are is infinitely more valuable than anyone you could ever pretend to be. Allow authenticity to direct and inform your words, your actions, your priorities and your goals.
Go ahead and visualize in rich detail the most beautiful, magnificent life you can imagine. Then stand up, step forward, and begin to truly live that vision.
— Ralph Marston

until tomorrow:
Tank