Saturday, January 31, 2015

1/31/15

A
For times (against a running clock):
1) Row 500 Meters
10 Power Snatches (155 lbs)
20 Toes to Bar

When the clock reaches 8:00, complete the following...
2) Row 500 Meters
15 Muscle-Ups
30 Shoulder to Overhead (155 lbs)

When the clock reaches 12:00, complete the following...
3) Row 500 Meters
20 Toes to Bar
40 Handstand Push-Ups *27.5 inch box for my hands

When the clock reaches 20:00, complete the following...
4) Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips
  1. 4:43, PS were tough after the row
  2. 10 Muscle ups at the end of the 4 minutes. If this was an 8 minute interval I would have finished.
  3. 6:43*this includes getting back on the rower after the 10th muscle up of the last interval
  4. 8:19
PM:
A.
Front Squat
*Set 1 - 6 reps @ 265lb.
*Set 2 - 4 reps @ 305lb.
*Set 3 - 2 reps @ 355lb.
*Set 4 - Max Reps @ 345lb.
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
  1. Complete
  2. Complete
  3. Complete
  4. 4 reps at 345#
B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 295-320lb. 
  1. 295
  2. 295
  3. 295
  4. 305
  5. 315
  6. 325 (f, caught and didn't stand up)
  • Cleans felt good, felt a little heavy but felt good. 

C.
Three sets of:
Stiff Leg Deadlift x 8 reps
Rest 90 seconds
Supine Ring Row x 8 reps @ 2111
(feet as horizontal as possible)
Rest 90 seconds
Weighted Hip Extension x 8 reps @ 2011
Rest 90 seconds
Weighted Supinated-Grip Pull-Up x 4 reps @ 3111
Rest 90 seconds
  • 245-255-265
  • 8 for all
  • 55# for all
  • 55# for all
D.
  • Audrey was doing 3 x 50cal rows and was on the third Row. I wanted to push her so I raced her on the Assault bike. I did 60cals on the AB vs her doing 50 cal row. 
  • Time: 2:59
until tomorrow
Tank

Friday, January 30, 2015

1/30/15

4 AM:
A.
Every minute on the minute for 12 minutes:
Minute 1: 15 Wallball Shots (30lb.)
Minute 2: 10 Strict Chest-to-Bar Pull-Ups
Minute 3: 30 second Handstand Hold
  • complete, UB WB's and HS holds
B.
On the 12 minute mark, every three minutes for 12 minutes (4 sets) perform:
15 Wallball Shots (30lb.)
15 Chest-to-Bar Pull-ups
10 meter Handstand Walk
  • complete: not sure of the exact times here
    • First 2 sets WB's and C2B UB and finished between 1:30-2:00 I know. 
    • Last 2 sets WB's UB and C2B I had to break. Finished a little over 2 minutes
    • HS walk today for whatever reason were off. After doing the HS holds and kicking up against the wall I kept wanting to kick myself over, then stand still when I kicked up. 
C.
On the 24 minute mark:
For time:
30 Man Makers (70lb.)
  • didn't have 2 70# DB's so I saved this for the PM. Also was running out of time, I had to get to my clinical Squeezed this session in at 4:30 am. 
6 PM:
A.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 225-255lb. 
  1. 225
  2. 225
  3. 235
  4. 235
  5. 245 (f)
  6. 245 (f)
  7. 245
  8. 255
B.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible. 
  1. 245
  2. 255
  3. 265
  4. 275x4


C.
Four Rounds for time of:
400 meter Run
15 Overhead Squats (135lb.)
  • 10:40, All Squats UB. Push all 4 runs. Fast transitions. Felt good. Really fun piece. 

D.
Did this a few minutes after finishing part C.
For time:
30 Man Makers (70lb.) 
  • between 11-12 min. Started this was 2 70# KB's and on the first rep I hit my hand pretty good in a bad KB clean where I have a bruised hand from falling watching Audrey compete at WZA - basically tripped over a arm rest on the bleachers watching her compete and fell pretty good. ha. Switched out to 2 DB's and started over, It was bothering me through the first 10 and it slowed me a little. At 10 I said I was going to do 5 more and call it due to the wrist/hand bothering me. As soon as I said it, I thought to myself I was being a pansy and told myself to man up and block out the discomfort and go. By rep 15 I couldn't feel my hand anymore and just finished. First 10 reps were tough just due to the discomfort in my hand, the last 20 reps were tough just because they were tough. Fun Piece. 
Trained with Jared again today, fun stuff. Really think its going to benefit me training with him. 

until tomorrow
Tank

Wednesday, January 28, 2015

1/28/15

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-95% 
  1. 335
  2. 345
  3. 355
  4. 365
  5. 375
  6. 375

B.
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
  • 5 Rounds Even (150 reps)
    • no idea why I started to pace this, should have treated this like any other workout I do and just go balls to the wall from the gate. It cost me a better score. Broke my Thrusters too early and I broke my pull ups too much too early. I got 160 back in 2013 and that was there today. Just didn't man up like I needed to. 
Rest exactly 8 minutes then . . .

For time:
1000 Meter Row
30 Strict Handstand Push-Ups
100 Calorie Assault bike
  • 18:45, HSPU were a battle here after all the thrusters in part 1. 
Though I'm not happy I started pacing 13.5, this week has started off much better than last week ended. 

until tomorrow
Tank

Tuesday, January 27, 2015

1/27/15

A
Every 90 seconds Perform Snatch + Hang Snatch + Overhead Squat adding 10lbs every 90 seconds until failure:
Starting Weight:
185lb.
  1. 185
  2. 195
  3. 205
  4. 215
  5. 225
  6. 235
  7. 245(fx2)
  8. Then On the next 90s tried 245 again and hit it.

  • ***no straps used.
B.
Proceed through the sequence below completing as many reps as possible in 14 minutes of:
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible 
  • 28@ 165, tried to speed up my reps at the end and missed 2 snatches. High rep snatches are a weakness. Need to continue to improve these. Breathing was fine. Just my ability to generate a powerful pull from the ground over a period of time. Was pretty much squat snatching everything from about rep 6-on @ 165. Thought I'd get to the 210's here. 135 felt good. The burpees felt good, the 165's just took me forever. 
C
Bench Press
*Set 1 - 5 reps @ 60% of 1-RM
*Set 2 - 3 reps @ 75%
*Set 3 - 1 rep @ 85%
*Set 4 - 3 reps @ 80%
*Set 5 - 3 reps @ 85%
*Set 6 - 2 reps @ 90%
*Set 7 - 5 reps @ 80%
*Set 8 - 5 reps @ 80%
*Set 9 - 5 reps @ 80%
*Set 10 - 5 reps @ 80%
Rest exactly 2 minutes between sets.
  1. 205
  2. 255
  3. 285
  4. 265
  5. 285x2
  6. 305x1
  7. 265x4
  8. 265x3
  9. 265x4
  10. 265x3 *first 3 reps on all 4 of these sets felt great and were fast but rep 4 was a struggle. 

Fun throwing down with Jared Butler today. Felt a little weird actually training with someone else, ha. Fun time and its going to really benefit me training with another regional athlete a few days a week, especially when your strengths and weaknesses are different. 

Until tomorrow
Tank

Sunday, January 25, 2015

1/25/15

AM:
A.
For time:
Airdyne 200 Calories Assault bike 200 cals
30 Muscle-Ups
Row 3000 meters
36:37
About 17-18 minutes on the Assault bike
6:12 30 muscle ups
12 minute 3k row
The rest of the time were transitions. 

PM
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 – Strict Handstand Push-Ups x 6-8 reps
Minute 3 – Reverse Ring Flys x 10-12 reps (https://www.youtube.com/watch?v=1WLu3O-QuPU) 
  • Complete: 8 reps for All HSPU and PU. Felt really good. 12 reps for RRF. This portion is the only thing that felt good in the PM.
B.
Take exactly 10 minutes to build to today's heavy Push Press,
followed immediately by...
  • 155-205-225-245-265(f), everything felt heavy.
C.
Exactly 8 minutes to build to today's heavy Power Jerk,
followed immediately by...
  • 265-285-305(f)-305. Actually tied my PR here for Push jerk, felt extremely heavy though. 
D
Exactly 6 minutes to build to today's heavy Split Jerk
  • 265-305-325(f). Jerk felt really heavy. Missed 325 once and just called it. 
E.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%
  • 165 (85%) failed my first rep
  • dropped to 155#, failed my first rep
  • shut it down.
This Concludes one of the worst weeks of training I have had in a long time. My body was off physically and my mind was off and was not in the right place for training. Tomorrow is an off day. Going to regroup and get ready to have a great week starting on Tuesday. I need the next month of training to be on point with the open approaching quickly. 

until tomorrow
Tank


Saturday, January 24, 2015

1/24/15


Saturday - AM Session For times:
C1.
For time:
Row 500 Meters
25 Burpees Over the Erg


When the clock reaches 6:00, complete the following...

C2.
Three rounds for time of:
135 lb Push Press x 12 reps
Toes to Bar x 12 reps

When the clock reaches 12:00, complete the following...

C3.
Three rounds for time of:
135 lb Front-Racked Walking Lunges x 20 steps
30" Box Jumps x 10 reps

When the clock reaches 18:00, complete the following...

C4.
For time:
Row 500 Meters
25 Burpees Over the Erg
(Yes, this is the same as C1...try to match the C1 time.)

C1: 3:18, Rowed a 1:33 and quads felt smoked trying to jump over the rower. 
C2: 2 Rounds in 1:59. Picked up that bar and did 2 quick PP then had to run to the bathroom. Came out and Started 60s late on C3. 
C3: 7:36. I don't know what was wrong with me, but I couldn't jump on the box to save my life today.  Many no reps. First 2 rounds the Walking lunges were 10-10, last round was 5-5-5-5. Just had a tough time keeping it in the front rack. 
C4: Started This immediately after C3 as I went over. 4:04, this was slow. 

Saturday - PM Session
A.
Front Squat
*Set 1 - 6 reps @ 265lb.
*Set 2 - 4 reps @ 305lb.
*Set 3 - 2 reps @ 345lb.
*Set 4 - Max Reps @ 345lb.
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
  1. complete
  2. complete
  3. complete
  4. 345# x 2 reps

  • The weight today felt extremely heavy.
B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 275-305lb. 
  • 275# for all

C.
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 with Grey/black band and 52# KB
until tomorrow
Tank

1/23/15

A.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 235lb.
Missed my First 4 minutes at 235, then the next 2 at 225. Reset the clock and did the entire thing at 215, body felt slow and I couldn't stabilize the weight to save my life today.

  1. +
  2. +
  3. -
  4. +
  5. +
  6. +
  7. +
  8. +
  9. +
  10. +
  11. -
  12. -
  13. +

B.
For times:
185 lb Snatch x 10 reps
Rest 2 minutes
155 lb Snatch x 10 reps
Rest 2 minutes
135 lb Snatch x 10 reps

  • 185: 2:20, this was really slow. felt extremely heavy
  • 155: :58
  • 135: :28, UB
C.
Every minute, on the minute, for 20 minutes:
Odd Minutes - 10 Down Ups + 5 Ground to Overhead (155lb.)
Even Minutes - 30 Double Unders + 4 Muscle-Ups

  • Tino and CJ told me to really monitor my body this weekend as they thought my CNS would be tired. And they were right. Had a hard time moving weight and moving fast today. Did what they said and cut the session short to avoid doing more damage to the CNS. 
Until tomorrow
Tank