Saturday June 2nd

Very fun day, It was awesome getting some tips from a national level lifter at the gym today.


Strength BB:
1) 5x1 Squat Snatch off blocks w/ pause at bottom - rest 60 sec

• 185 - 185 - 195 - 195 - 195

2) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set

• 265 - 285 - 325 - 345

3) Snatch Pulls: 4x3 rest 60 sec

• 275

Strength Acc:
1A) Weighted Ring Pull ups: 4 - 3 - 2 - 1

rest 45 sec

1B) Weighted Ring Dips: 4 - 3 - 2 - 1
rest 45 sec
2) Weighted GHD sit ups 3x10
rest 45-60 sec

1. (A & B) 75 - 80 - 85 - 90
2. 45 

Skill work
30 Muscle up Transitions with band on low rings
then
5 minutes
Max UB Muscle ups minute 1
EMOM 3 muscle ups

• 7-3-3-3-3

Conditioning:

For time

Row 500m
Then
3 rounds of:
20 ring dips (all dips done by doing a muscle up onto high rings)
50 Double-Unders
then
Row 500m


time: 12:58
*note to self: moving the feet plates of the rower down was not a wise idea. I felt like I had ZERO leg drive and I noticed I couldnt get my legs to full extension. Made things a lot tougher but at least I know that my feet were in a much better position before. Also I need to get better at ring dips. Ring dips and HSPU both weaknesses, that tells me something right there. Going to continue to hit these hard. It seems like once my triceps and front deltoids go they go and it makes life very difficult. 


Also going to be adding to my training program starting this week. My body really feels amazing and I feel adding a little more is only going to help me. In all honesty I feel like I am in better shape now then before regionals. I need to continue to build on it, get more conditioned, improve skills, improve weaknesses, and get stronger. I'll be ready come next February-march + april-may + and july-august. 

What you fight against, fights back. What you’re able to welcome and embrace, you’re able to influence and direct.

When you welcome the day with genuine enthusiasm, you’re already on your way to putting it to valuable use. When you welcome the challenges, you’ve already begun to transform them into achievements.

Welcome the complaints and criticisms, and you’ll discover pivotal avenues for improvement. Welcome the beliefs and opinions of others, and you’ll markedly strengthen and focus your own beliefs.

Welcome life’s beauty, even in the most ordinary things, and that beauty becomes a part of you. Welcome the unexpected surprises, and they’ll lead you to unexpected treasures.

Get in the habit of welcoming what life brings, and you’ll get out of the habit of fearing what might come. Choose to welcome both the ups and the downs, and even the setbacks will eventually lead you forward.

Instead of figuring out ways to run or hide or fight, welcome life as it comes. Welcome life, and you’ll find great richness in what it brings.

— Ralph Marston


Until Tomorrow:
Tank

May 31st, 30 Muscle ups for time.

Solid Day, Ready for Saturday Already. 

Strength BB:

1. Squat Snatch off blocks w/ 3 sec pause at bottom: 3x1 rest 60 sec
• 185
2. Squat Clean & Split Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1. 90%x1 – rest 60-90 sec. 
• 195 - 225 - 245 -265 - 285 - 295
3. Clean Pulls: 4x3 rest 60 sec 
• 335 - 345 -345 -345

Strength Acc.:

1. Weighted Ring Pullups - 4x5
• rest 45 sec
2. Weighted Ring Dips - 4x5
• rest 45 sec
1. 70
2. 75
3. 80
4. 85

Skill Work:

Double unders +

Muscle up Transitions for 10 minutes

Conditioning:

30 Muscle ups for time

 Time = 7:20, Need to work on these. Was half way through at 2:30. Need to work on this. When my muscle ups go, they go. I lose my form as I get fatigued. But, it was a 5 minute PR from before regionals. 

Now is where you are. Now is where to focus your efforts and attention.

Now you can act and get results. Now you can make a difference and have an influence.

It makes no sense to concern yourself now with your shortcomings in the past. Now is when you can do what you were previously unable or unwilling to do.

There is time to live your life and that time is now. There is time to experience joy, love and fulfillment, and that time is now.

There is nothing you need before you can act, because you are already here and now. There is much that you can do, so do it now.

Make complete, effective use of this moment. And know the power of claiming full confidence in now.

— Ralph Marston

Until Friday:

Tank

Snatches + "Helen" , Push Jerk PR + PR Helen

2 PR's in one day, Id say it was a pretty good day. 


Strength BB:

1) Squat Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1. 90%x1 – rest 60-90 sec. 

• 145 - 170 - 185 - 195 - 205 - 215 - 225 
• *Added a set because the percentages were a little in between normal weights, the extra set was essentially a bridge to the final set. Then Just for fun went up and did 235 and attempted 245.

2 ) Power clean + push jerk: 7x1 Rest 60 sec (start at 75%)

• 235 - 245 - 255 - 265 - 275 - 285 (failed Jerk) - 285 (PR on PJ)

235# Snatch

285# Power Clean + Push Jerk PR

Strength Acc.
1 ) 4X2 Tempo (5 sec @ bottom) Back Squats @ 75-80% – heavy, rest 60 sec

• 305 - 315 - 315 (failed 2nd rep - weight tracked forward) - 315

2 )3x10 Strict Toes 2 Bar. rest 45 secs

• completed

Skill Work

Double unders then 10 Rope climbs working on Speed/efficiency. 


Conditioning:
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups

Time = 7:14, thats a 59 second PR

Today is when your life is happening. Now is when life’s opportunities are yours.

Within you is a dream, a longing, a purpose, a desire to experience life’s richness in your own unique way. Surrounding you is a universe filled with energy and abundance, and possibilities.

Now is when you have the opportunity to connect your most treasured dreams with that abundance, and to bring them to life. Focused, purposeful, inspired action is how you can most effectively do so.

On this day, in this moment, the possibilities are more than just intellectual curiosities. Right now, the possibilities are real.

Today you can choose, you can take action, you can make a difference and you can make real, satisfying, lasting progress. Today you have the priceless opportunity to live your life as you envision it.

The best life you can imagine is today within your grasp. So go beyond mere imagining, and live each moment in the direction of the very best you know life can be.

— Ralph Marston

Until Tomorrow:
Tank

Tuesday May 29th

Its always a good day when I can throw heavy stuff around. This stuff is just fun. Not sure why people call exercise work. Its like playtime for adults. 


Strength BB:
1) 3x1 Squat Snatch w/ 3 sec pause at bottom of Squat @ 215 - rest 60 sec

• 215

2) Split Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1. 90%x1 – rest 60-90 sec.. 

• 205 - 235 - 255 - 265 - 285 - 305

3) strict press: 5-3-1- +... (75%-85%-95%)

• 145 - 165 - 185 - 200(F)

Strength Accessory:

A)Weighted Pull-ups: 4 @ 60%, 3 @ 60%, 2 @ 70%, 1 @ 70%

rest 45 sec

B)Weighted Dips: 4 @ 60%, 3 @ 60%, 2 @ 70%, 1 @ 70%

rest 45 sec

• Used 75# then 80#

Skill work:

double unders

then
45 kipping HSPU
rest 30 sec

Conditioning:

• “DT”
• 5 rounds for time of:
• 12 Deadlifts @ 155/105#
• 9 HPC @ 155/105#
• 6 Push Jerks @ 155/105#

8:55, Felt a little slow/sluggish though. Kept losing my hook grip on the HPC and prob. needed to harden up a little more and pick up the bar. Felt like I could have been a little more focused for this one. Needed to push a little harder.

The difficulties can get you down, but only if you let them. The setbacks can make you discouraged, but only if you allow them to do so.

You always have another choice. You can choose to focus on the good places you intend to go to, instead of on the painful places you’ve had to go through.

Sure, life is tough and the journey is difficult. Yet at the same time life can be exquisitely beautiful and immensely rewarding.

It doesn’t really accomplish anything to complain about, or to dwell on, life’s unfairness. What will make a positive difference is to put your energy and enthusiasm into following a meaningful purpose.

Decide that you will put the difficulties to work for you. Let them inspire you and make you more and more determined.

Each time you experience a setback, use it as an opportunity to remind you of the good and desirable places you intend to go. Then step confidently forward, leave that negative incident behind, and move ahead with more energy and passion than ever before.

— Ralph Marston

Until Tomorrow:
Tank

Squat day, 2.5 miles worth of sprints...

Awesome day, glad to be back at local. The new setup is sweet. Back Squats felt awesome, Front squats felt good - missed 2 reps though on my last FS set. Snatches Felt good, better than yesterday. I was able to balance 215# in the OHS for a few seconds before coming up. 




Strength Barbell


1) 3x1 Squat Snatch - balance for 3 seconds overhead at the bottom of the squat - rest 60 sec
2) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
3) Front Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.

1. 215
2. 265 - 285 - 325 - 345
3. 225 - 240 - 275 - 295(4 reps)

Strength accessory


a) GHD raises 3x8 (w/ 30#)
rest 60 sec
b) TGU 3x10 (w/ 61#)
rest 60 sec


Skill Work
5 minute AMRAP – strict Muscle ups / Muscle up transitions




Conditioning
Run: 4X800m, 4x200m – rest 1:1

• 800 meter's
• 2:38
• 2:35
• 2:38
• 2:37
• 200 meter's
• :25
• :27
• :30
• :30

Know that you can, and you can. Decide that you will, and you will.

The most essential ingredient in your success is you. Your authentic intention and solid commitment will bring into your life whatever you choose.

Just because achievement is not easy or instantaneous, doesn’t mean it’s impossible or out of your reach. Know that you can, go make it happen, and what you truly desire you will most certainly achieve.

The problems and challenges give you the opportunity to prove you really want the achievement. Your effectiveness in reaching it comes directly from the authentic passion you have for doing so.

In every moment, you make a choice, and those choices add up to the life you experience. You can choose to follow your purpose, and to achieve what you know deep inside you can, or you can choose to avoid your greatest possibilities.

In this moment, and the next and the next, choose to go forward to a life that grows ever richer and more fulfilling. You know you can, so get going, keep going, and bring your dreams magnificently to life.

— Ralph Marston

Until Tomorrow:

Tank

Sunday 27th. New Power Snatch PR, swim wod.

New PR, Swim WOD, Audrey got her Level 1 Cert., one hell of a steak dinner. Good day. 


Strength Barbell:
Squat Snatch: 3x1 , 3-4 sec pause at bottom

• 215
• *Was having trouble holding this at the bottom for three seconds. Missed a few reps. Need to continue working this. 

Power Snatch: 5x2 Rest 75 sec 

• 185 - 195 - 205 - 215 - 225 (PR)

Squat Clean: 5x2 @ 75-90% rest 60-90 sec

• 245 - 265 - 275 - 285 - 295 (failed twice on the squat, quads didnt want to work on the last set. Everything else felt good though)

Snatch Balance 4x2, Heavy - No where to do it at the gym - skipped.


Strength Accessory
3x10 strict T2B - rest 30-60 sec - completed


Conditioning:

• 15 min AMRAP
• 50 meter Swim
• 15 Squats with 40 pound bag
• 10 Squat clean to Thruster with 40 pound bag
• 5 Hand Release pushups with 40 pound bag

Not sure How many rounds I got. If you want you can count for me. ha. Heres the video. Audrey had roughly 20 pounds, it was hard to keep on her back though. Really just a weird shape bag.

In just five minutes, you can accomplish something. You can decide on a small goal, work on it with focus and diligence, and in less than five minutes it will be done.

Anyone can choose a small accomplishment and have it done in just a few minutes. And though it may not seem like much, it can be everything.

For the biggest, most impressive and imposing achievements are made up of small accomplishments. Those small accomplishments are open and freely available to anyone who decides to make them happen.

Sometimes it can be comforting to think that the path to success is a closely guarded secret, and that the lucky few who know the secret are the ones who succeed. But there really is no secret.

Success comes to those who choose to make it happen. Success comes to those who string together the small accomplishments, one after another after another.

Instead of searching or hoping or waiting for a secret that does not even exist, get busy working on what you know must be done. Take every opportunity to bring about a small accomplishment.

And before long, those small accomplishments will add up to something truly grand.

— Ralph Marston

Until Tomorrow:
Tank

Saturday 26th - Squat day

Fun day, Went to the old high school with Ryan to get a lift in then went to a local track to get some conditioning in. Vitality closed early today so I had limited resources for today, and I'll have limited resources tomorrow too. So I had to modify todays programming slightly from what was originally written and I am not able to do Outlaws Conditioning workout today, hopefully tomorrow I'll be able to do it.


Strength Barbell:

3x1 Squat Snatch @ 85% - rest 60 sec 
* 3-4 sec Pause at Bottom of Snatch

• 205

High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set.

• 245 - 265 - 285 - 305 - 325

Snatch Pulls: 4x3 rest 60 sec

• 275

Strength Accessory:
A) Weighted pull ups - 2, 5, 3, 4 @ 75#
B) Weighted GHD Sit ups 3x10 w/ 45#

Skill work:
5 minutes
Max UB kipping Bar Muscle ups minute 1
EMOM 3 Bar muscle ups

1. 6
2. 3
3. 3
4. 4
5. 6

last set of 6...

*For round 4 and 5 Ryan would do a max set then I would beat it by 1. They actually got easier as the rounds went on.

Conditioning:

• 3 Rounds for time:
• Run 100 M
• 20 Burpees
• Rest
• Run 200 M
• 15 Burpees
• Rest
• Run 400 M
• 10 Burpees
• Rest

Total work time = 16:26

*Work to Rest = 1:1 ratio

This moment is here, the situation is as it is, so go with it. Your best option is to adopt a positive, enthusiastic attitude, and to move forward with what you have.

Wishing, complaining, blaming and harboring resentment won’t do much other than waste your time. Instead, use that time to use what’s available to you and make things better.

Your goals and dreams are too important to put off until conditions are perfect. Go with the conditions as they are, and get busy right now with making those dreams come true.

There’s much to distract you, and it’s easy to make perfectly reasonable excuses out of those distractions. Yet you can choose instead to focus on the task at hand, using your diligent efforts to create what you desire from what you have.

Go with what you have, from where you are, with the powerful passion of authentic purpose. And you can end up anywhere you choose.

— Ralph Marston










Until Tomorrow,
Tank