Friday, October 31, 2014

10/31/14

A:
Every minute, on the minute, for 18 minutes:
Minute 1 – 6 Reps of Type Writer Pull-ups ( Add 10lbs ankle weights if possible)
* perform 1 wide Grip Pull-up, hold at top and shift side ways until far arm is at complete extension, and then move to the other side until other arm is at full extension
Minute 2 – 2 Legless Rope Climb starting from Seated Position
Minute 3 – 20's Dragon Flag Holds @45 degree https://www.youtube.com/watch?v=o6PYZVdJOm0
  • Complete: had a tough time with the type writer pull ups. Switched to 6 wide grip pull ups by the end. The TW PU just were not happening properly. 
B:
Ten sets of:
Row 500 meters @ 2km PR Pace
Rest 2 minutes

  • PR for my 2k is about 7:04-7:06. Made the goal of going 1:46 or below on everything. 
  • My Average for all 10 was 1:45.3
  1. 1:45.0
  2. 1:44.7
  3. 1:45.1
  4. 1:45.4
  5. 1:45.7
  6. 1:45.5
  7. 1:45.6
  8. 1:45.2
  9. 1:45.9
  10. 1:45.1

10/30/14

A.
Four sets Max Reps of:
40 seconds of Burpees to target 8″ above max reach
20 seconds Rest
*Goal is to hit 18 reps each set


B.
1) Complete as many rounds and reps as possible in 6 minutes of:
185 lb Hang Power Clean x 3 reps
185 lb Front Squat x 6 reps
Strict Handstand Push-Ups x 9 reps
Rest exactly 4 minutes, and then . . .
2) Complete as many rounds and reps as possible in 6 minutes of:
10 Toes to Bar
15 Hand-Release Push-Ups
20 Wallball Shots (30 lb.)
Rest exactly 4 minutes, and then . . .
3) Complete as many rounds and reps as possible in 6 minutes of:
30 Double-Unders
20 Air Squats

Absolutely smoked from this week at school. After class I was pretty tired so I decided to take a 30 minute power nap before going into train and have some fun. Fell asleep and woke up 3 hours later, even with an alarm set. I think its safe to say my body probably needed it. Ate some food, took some preworkout, went into the gym to train at about 730pm. But, I just felt like I was sleeping. Could not get myself woken up and just felt drained. Made the choice to listen to what coach had told me and cut the session. I warmed up and mobilized, but thats about it. Then went home, ate some more, and proceeded to sleep for 10 hrs.

I really-really hate missing training but last night it just would not have been productive. I felt like like I as falling asleep as I mobilized. This week just got me good. I think it all started by being sick at the start of the week and my battery just was drained from the start. I am going to do my best to fit in the pieces I missed over the next few days. Good news is that I dont see another week like this happening for the rest of the semester, except maybe finals week, but I shouldnt be sick during that week so everything should be fine.

Wednesday, October 29, 2014

10/28/14

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Bridge Holds x 0:45's (https://www.youtube.com/watch?v=6lQ_yqS9qdM)
Minute 2 – 10's Tuck Back Lever hold (http://gymnasticswod.com/content/tuck-back-lever)
Minute 3 – 4 ( Mixed Grip bar Muscle-ups) Alternate grip each set (+15-25lbs)

  • Complete, did not use weight on the mixed grip BMU. Was not able to complete them with the vest on. I was also not able to string them together (just due to awkwardness of the mixed grip) but I did 4 consecutive singles. They felt really weird at first, but actually started to get pretty good by the end. Found myself able to really use my hips to help me catch the BMU with locked out arms. 


B.
Every 2 minutes until failure complete the following complex adding 10 lb. each set:
Clean + 3 x Jerks
*Starting load 185lb 

  • Last set at 285 (missed my second jerk). Weight felt fine, just missed the rep outfront a little. 
  • If I woud have done the rep again I feel I would have worked up to between 305-325.  
  • Felt really weird during this. Im just recovering from being sick and this week has been pretty packed so far. I spent all of Monday Studying for a Pharmacology test, work up at 4am and studied more before my test at 8am. Had class all day, then at 4:30 when I left campus I was absolutely drained. (A mix of just fatigue from being sick, and class/studying/etc). Decided to take a double scoop of PWO, which was a bad idea, ha. Made me feel pretty weird during this lifting session. Felt like my body was wanting to move fast but my mind was just a little foggy and slow. Felt this effected me during this portion. Note to self...1 scoop of PWO is enough. 


C.
Ten sets of:
Bench Press x 2 reps
Res as needed between sets. 

  1. 275
  2. 275
  3. 275
  4. 275
  5. 275
  6. 275
  7. 275
  8. 285
  9. 285
  10. 285(+/-)
  • Started to come down off the stimulant/PWO about 2 sets into this and just felt exhausted/drained. 
D.
Every minute on the minute for 40 minutes rotate through the following exercises:
Minute 1: 60 Seconds of Airdyne (500+ Watts)
Minute 2: 60 seconds of Rowing (sub 1:38/500 meters)
Minute 3: Rest

  • Didnt have time to do this tonight. Look for me to make this up later this week. Had to get home and get to bed as I have another test I need to study for thats on Thursday (Neuroscience). Also, felt lik I was somewhat sleepwalking at this point. That however was not a factor in my decision to cut the session short. I just had to get to bed so I could wake up in the AM to continue my studies before class while still getting the amount of sleep that I need. Hate missing things, like I said, look for me to make this up later this week. Possibly on Saturday. 

Sunday, October 26, 2014

10/26/14

AM: *did this in the PM
A.
Three sets, not for time, of:
30's L-Sit Hang on Bar
3-5 Wide Grip Behind the Neck Pull-Ups + 3-5 Wide pull-ups (+lbs)

  • Complete 5 reps of everything for all rounds w/ 20# vest. 


B.
Five sets of:
Row 1000 meters
Rest 2 minutes
*The first set should be at your 5km PR pace, then gradually get faster over the remaining 4 sets.
***1:53.7 average is my 5k PR pace. 
  1. 3:46 @ 1:53.3
  2. 3:41 @ 1:50.8
  3. 3:38 @ 1:49.1
  4. 3:36 @ 1:48.1
  5. 3:35 @ 1:47.4

PM: *Did this in the AM
A.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

  • 135x3x3
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 @ 75-80%
* Set 6 – 10 reps @ 70-75%
* Set 7 – 10 reps @ 65-70%
  1. 145
  2. 175
  3. 215
  4. 225
  5. 215x9
  6. 205
  7. 195
C.
I.
Complete rounds of 15, 12 and 9 reps for time of:
315 lb Deadlift
30" Box Jumps
Rest exactly 5 minutes, and then . . .
II.
Three rounds for time of:
Run 400 Meters
15 Pull-Ups
Rest exactly 5 minutes, and then . . .
III.
For time:
Row 1000 Meters
50 Double-Unders
40 Push Press (95 lbs)
30 Chest-to-Bar Pull-Ups
20 Alternating Pistols

  1. 3:51 (DL's UB/8-4/5-4)
  2. 5:29 (PU's UB, 400's: 1:15, 1:30, 1:25)
  3. 8:12

until tomorrow
tank

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