Sunday, December 21, 2014

12/21/14

AM:
A.
Three sets of:
Jerk Balance x 3 reps
  • 135 x 3 x 3
B.
Take 15 minutes to work on Split Jerk technique.
Focus should be on footwork and mechanics. Let feel dictate load, but it's not a priority today.
  1. 185
  2. 215
  3. 245
  4. 275
  5. 295
  6. 315
  7. 325
  8. 345
  • Main focuses today:
    • Staying tall in the dip
    • Getting the front foot out and the head through
    • Dropping the back knee down to prevent the forward angle of the torso in the catch.
  • Felt solid today. 345 felt really good. Was not really focusing on moving a ton of weight. If my technique was solid I increased weight. At 315#, dip-drive-and catch were all good but my recovery probably would have gotten me red-lighted, so I only went up by 10#. 
C.
Three sets for max reps of:
185lb. Push Press @ 13X1 (3 second pause in the dip)
Rest 3 minutes 
  1. 6
  2. 6
  3. 5
  • First 3-4 reps of every set felt really good. The second half got tough fast. 
D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205 lbs)
10 Burpees Over the Barbell
20 Double-Unders
Rest exactly 5 minutes, and then...
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155 lbs)
20 Pull-Ups
  1. part 1: 3 rds + (5+10+11 DU), Finished 4 rounds though few seconds after
  2. part 2: 3 rounds even, finished the last set of pull ups with about 2 seconds left. Major limiter here was just tricep and shoulder fatigue on the push press. Was really strict with myself to keep these push press vs. doing a push jerk. I could have jerked all of these UB, but push press was a diff ball game. Grip was a limiter on the pull ups, however that wasn't the major limiter for the amrap. 

PM:

A.
Two sets of:
Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace
Rest 5 minutes
  • Goal Pace: 6:14-6:38
  1. 12:52 (6:26 average pace)
  2. 13:36 (6:48 average pace) 
  • The only mile at which I was below pace was the final mile. Fell off a little right after the first mile of the second interval, was able to pick it back up and get under pace with about 1/4 mile left but couldn't get it low enough to get my average back under 6:38.

until tomorrow,
tank

Saturday, December 20, 2014

12/20/14

AM:
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 6-8 L-sit toes to bar
Minute 2 – 2-5 Skin the Cats, with 2's Pause at the bottom https://www.youtube.com/watch?v=WV7ZI9XoaEg
Minute 3 – 3 Strict Pull-ups
3 Bar Muscle-ups
3 Pull-Overs
  • Complete, had a tough time with the pull overs. Had never done them before and I realized after I was done that I was forgetting to do the pull up first before flipping over the bar. Going to spend some time on these later. 
  • L-Sit T2B: 8-6-6-6-6
  • STC: 2x5
  • SPU+BMU+PU: complete minus the Pull overs, had a rough time with them. BMU felt good
B.
Four sets of:
Row 300 meters @ 1:30/500 meters
Rest 60 seconds
Row 250 meters @ 1:30/500 meters
Rest 60 seconds
Row 200 meters @ 1:30/500 meters
Rest 3 minutes
  1. 1:30/1:36/1:37
  2. 1:35/1:40/1:40
  3. 1:35/1:42/1:38
  4. 1:35/1:41/1:38

  • Had a really tough time generating power here. Every interval started out Sub 1:30 but maintaining the power throughout the interval was tough. All these were max effort, except the very first interval. I could have gotten that down in the mid 1:20's. Lungs felt fine, limiter was just the ability to generate power. Stroke rate for all sets were between 38-41 SPM. Fun piece, just could not generate power no matter how hard I tried, how hard I pulled, or how high I kept the stroke rate. Way off the goal here. 
PM:
A.
Five sets of:
3-Position Clean @ 245-285lb.
(high hang, above the knee, floor)
Rest as needed 

  1. 245
  2. 255
  3. 265
  4. 275
  5. 285

B.
Back Squat
*Set 1 - 40% x 4 reps
*Set 2 - 50% x 3 reps
*Set 3 - 60-65% x 2 reps
*Set 4 - 75% x 1 rep
Rest no more than 60 seconds - or the time it takes you to put weight on the barbell - between these first four sets!
*Set 5 - 85% x 1 rep
*Set 6 - 90% x 1 rep
*Set 7 - 95% x 1 rep
*Set 8 - 99+% x 1 rep
*Set 9 - 95% x 2 reps
*Set 10 - 95% x 2 reps
Rest 2-3 minutes between sets for the last six sets.
  1. 185
  2. 235
  3. 285
  4. 335
    1. first 4 sets complete in under 75s
  5. 375
  6. 405
  7. 425
  8. 455 (f) (wanted to try and match my lifetime PR. Current number I am working off of is 445)
  9. 425 (f)
  10. 425 (f)


C.
Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters (115 lbs)
8 Chest-to-Bar Pull-Ups
8 Burpees Over the Barbell
(lateral jump is fine)
IMMEDIATELY FOLLOWING THE 8 MINUTES . . .
Two rounds for time of:
15 Shoulder to Overhead (115 lbs)
15 Toes to Bar
  • Part 1: 5+4 reps. Limiter was the press in the thruster due to shoulder and tricep fatigue. All c2b ub. Sets 1+2 in the thruster was ub. Sets 3-6 were 4-4. Tried to stay low on the burpees. Thought I'd get me rounds then this. The limiter on my score here was having to break the thrusters. 
  • Part 2: 12:33 total time (4:33 split time), limiter on the S2OH was just shoulder fatigue. Limiter on T2B was just holding on. 
D.
Three sets of:
Single-Arm DB Row x 8 reps each arm
Rest as needed
Good Morning x 4-6 reps @ 3011
Rest as needed
  • DB row: 44kg x 8/8 x 3 sets
  • GM: 185# x 6 x 3 sets
until tomorrow:
Tank


Friday, December 19, 2014

12/19/14

PM: ***Crazy-Crazy day. not going to go into why I couldn't get this in but it had to do with my drive home and some unexpected difficulties in the am before heading back home. Part A is being done tomorrow, part B will be done Sunday. 
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 6-8 L-sit toes to bar
Minute 2 – 2-5 Skin the Cats, with 2's Pause at the bottom https://www.youtube.com/watch?v=WV7ZI9XoaEg
Minute 3 – 3 Strict Pull-ups
3 Bar Muscle-ups
3 Pull-Overs 

B.
Two sets of:
Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace
Rest 5 minutes


3:30 PM: ***directly after 3 hr car ride
A.
Build to 245lb snatch.,
and then . . .
Every minute, on the minute, for 6-8 minutes:
Snatch x 1 rep @ 245lb. 
  • No mobility, directly after a 3 hr car ride from my apartment to home. I had exactly 90 minutes from the time I walked in the gym to finish this session. suited up and used the lighter weights as my stretching/mobility/warm up: 135-135-165-165-185-185-205-225-245(f), then started the emotm
  1. +
  2. +
  3. -
  4. +
  5. +
  6. +
  7. +
  8. +
  9. +
  10. +
  • lost count of the mins so I went until I knew I had at least 8 then counted on camera. 
B.
Three sets of:
Snatch-Grip Romanian Deadlift x 3-4 reps
(use straps)
Rest as needed
GHD Sit-Ups x 20-25 reps @ 1010
Rest as needed 
  1. 245x4/25
  2. 265x4/25
  3. 265x4/25
C.
Every minute, on the minute, for 10 minutes:
185 lb Power Snatch x 3 reps
Bar Muscle-Up x 4 reps
Rest to the 15 minute mark then. . .
Three rounds for time of:
Row 500 Meters
15 Strict handstand Push-Ups
10 Overhead Walking Lunges (165lb.)
  • part 1: complete, BMU UB. Snatches Singles. 
  • part 2: time: 14:30, Didn't feel great here. felt rushed as I was trying to hurry to get everything done before the classes started at Vitality. Just kind of felt out of sorts. Had to re-setup my hasp station after the row since I set it up under something on the wall. Rows weren't too fast first set between 1:40-1:45, next 2 sets between 1:45-1:50. Battled through the HSPU then my first 2 sets of OHWL were 5-5 since I had a turn around to get back to the rower. Last set was 10 UB. Fun workout, just felt out of sorts a little during this. Feel my rows should have been faster. 
exhausted from today, going to bed.
until tomorrow
Tank

Wednesday, December 17, 2014

12/17/14

Invictus Athlete Online Competition – Day Three
Events 12-15
Perform the following events against a running clock:
Only 1 Barbell may be used
HSPU must be strict and all portions of hand just be within a 36 inch wide box

Event 12
Complete as many rounds and reps as possible in 3 minutes of:
6 Ground to Overhead (95 lbs)
6 Burpees Over the Barbell
  • Score: 5 rounds + 1 Snatch = 61 reps
    • All Power Snatches: UB
Immediately followed by…

Event 13
Before the clock reaches 9:00, establish a max effort:
Snatch + Overhead Squat
  • Score: 255
    • Snatch singles @ 185-205
    • Snatch + OHS @ 235 (++) - 255(-, caught the snatch just lost it behind) - 255(++), I think 265 was there if I hadn't had missed the first 255 snatch. 
Immediately followed by…

Event 14
When the clock reaches 9:00, perform as many reps as possible in 3 minutes of:
Strict Handstand Push-Ups
  • score = 25: 5-3-2-2-2-2-2-2-2-1-1-1
    • these have improved drastically, still a huge weakness though. 
When the clock hits 12:00, rest exactly three minutes, and then…

Event 15
When the clock hits 15:00…

Complete rounds of 21, 15 and 9 reps for time of:
315 lb Deadlift
Ring Dips
  • Total time: 19:51 (4:51 split for event 15)
until tomorrow
Tank

Tuesday, December 16, 2014

12/16/14

1 session:

Invictus Athlete Online Competition – Day Two
Events 7-10 (and an 11th scoring point)
Perform the following events against a running clock consecutively without any rest between. Immediately upon completion of one event, move on to the next.
You must only use 1 Barbell for the entire piece
You are not allowed to use the rack at any point.
DO NOT RESET THE CLOCK OR DO MATH. Your job is simply to note the time on the running clock when you complete each event. Event 8 starts with 3 minutes on the clock.

Event 7
For max reps:
3 Minutes of Shoulder to Overhead (205 lbs)

  • Total: 35 (10-5-5-5-5-5)

Immediately followed by…

Event 8
Three rounds for time of:
5 Squat Cleans (205 lbs)
50 Double-Unders

  • time on the clock: 7:44, tripped up twice here which is abnormal, caught the strap on my shoe both times I think

Immediately followed by…

Event 9
Four rounds for time of:
6 Ground-to-Overhead (155 lbs)
12 Chest-to-Bar Pull-Ups

  • time on the clock: 14:56

Immediately followed by…

Event 10
Five rounds for time of:
30 Wall Ball Shots (20 lbs)
15 Pull-Ups

  • time on clock: 27:14, this part took way longer than I thought it would. Pull ups actually got better as I moved through this portion. Last 3 sets UB, first 2 sets 8-7. 
Event 11: 
Total time it takes to complete events 7-10

  • total time: 27:14. Loved this! The last piece was a gut check. Think I needed to do a better job of sucking it up and moving on the WB's, shoulders were pretty fatigued and HR+RR was spiked during the last portion, but I will never fail a wall ball and should have done a better job of fighting through UB on them. 



Until tomorrow:
Tank

Monday, December 15, 2014

12/15/14

1 Session:

Invictus Athlete Online Competition – Events 1-6
  • Perform the following six events against a running clock:
  • You must Only use 1 Barbell for all 6 parts
  1.  5 Minutes of Rowing for Max Meters
  2.  4 Minutes to Establish a 2-RM Front Squat
  3.  3 Minutes of Ring Muscle-Ups
  4.  4 Minutes to Establish a 1-RM Shoulder to Overhead
  5.  5 Minutes of Burpee Box Jump-Overs (24″)
    • Rest exactly 5 minutes, and when the clock reaches 26:00…
  6.  Complete as many rounds and reps as possible in 4 minutes of:
    • 8 Thrusters (135 lb)
    • 8 Toes to Bar

  1. 1425 meters (1:45.2 avg pace)
  2. 365# Front Squat (275x1, 325x1, 365x2 - was tough after the row)
  3. 21 muscle ups
  4. 335# S2OH (275-315-335(f)-335, wanted a little more here and I had more in the tank, just ran out of time.)
  5. 60 Burpee box jump overs 
  6. 64 Reps (4 rds)
  • Absolutely loved this piece. Really Fun. Little bit of everything in this. Cant wait for tomorrow. 

until tomorrow:
Tank


Sunday, December 14, 2014

12/14/14

A.
Every minute on the minute for 20 minutes:
Minute 1: Airdyne 15 Calories
Minute 2: 15 Burpees
  • Complete: felt good. 
Rest 5 minutes then. . .

B.
Six sets of:
Row 300 meters
rest 60 seconds
  1. 56.5s @ 1:34.1 500m/pace 39 spm
  2. 58.4s @ 1:37.3 500m/pace 40 spm
  3. 58.6s @ 1:37.6 500m/pace 40 spm
  4. 59.2s @ 1:38.6 500m/pace 38 spm
  5. 59.4s @ 1:39.0 500m/pace 38 spm
  6. 59.1s @ 1:38.5 500m/pace 39 spm
Fun day. Everything felt ok, body felt a little tired, but overall felt solid. 

until tomorrow
Tank