Thursday, March 26, 2015

3/25/15

Had another 10 hour day in school today: 7:30 am - 5:30 PM

A.
Take 15 minutes to build to today's heavy Push Press
Followed immediately by…
Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today's heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet) 

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps
C.
For time:
30 Thrusters (95lb.)
40 Bar Facing Burpees
25 Thrusters (135lb.)
30 Bar Facing Burpees
20 Thrusters (165lb.)
20 Bar Facing Burpees
15 Thrusters (185lb.)
10 Bar Facing Burpees
(16 minute time cap)

Results:
A.
135-175-195-215-235-255-275-295(f)
5 Split jerks complete at 275#, felt good 

B.
135-145-145-145-145-155 

C.
I skipped this today, My right elbow and wrist were a little sore for whatever reason (same as before). I think it flarred up a little from the HSPU. This combined with my upper back being pretty tight, I chose to play it smart and make sur emy body is ready for Friday. This was a pretty tough decision for me as my energy was good and I was really looking forward to this one. But, I figured it was the smart thing. I however did work some Bar facing burpees though just to work on cycling them and efficiency as I think we are going to see them come out in 15.5

3/24/15

A.
Front Squat
*Set 1 - 6 reps @ 280lb.
*Set 2 - 4 reps @ 320lb.
*Set 3 - 2 reps @ 360lb.
*Set 4 - 1 rep @ 380lb.
*Set 5 - 2 reps @ 360lb.
*Set 6 - 4 reps @ 340lb.
*Set 7 - 6 reps @ 300lb.
Rest 2 minutes between sets. 

B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Build load by feel

C.
 For time:
5 Shoulder to Overhead (From floor) (255lb.)
10 Shoulder to Overhead (185lb.)
15 Shoulder to Overhead (165lb.)
20 Shoulder to Overhead (135lb.)
Use one barbell and work on quickly changing out the plates to get the right weight combinations. 

D.
Complete as many reps of Hang Cleans as possible in 5 minutes of:
Row 1000 Meters
225lb. Hang Clean x Max Reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following...
Complete as many reps of Ring Dips as possible in 5 minutes of:
Row 1000 Meters
Ring Dips x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following...
Complete as many reps of Burpee Box Jump Overs as possible in 5 minutes of:
Row 1000 Meters
Burpee Box Jump Overs (24") x Max Reps

Results:
A.
1) 6 reps @ 280
2) 4 reps @ 325
3) 1 rep @ 365 (+/-)
4) Used 365 x 1
5) 1 rep @ 365
6) 2 reps @ 345
7) 6 reps @ 300
Just overall pretty exhausted coming into the session. Weight felt a little heavier than it should. However I was fatiging in my upper back as opposed to my legs. Just had a hard time keeping my chest up.
B.
135-165-185-195-205-215-225-235(f)-235-245-255-265(f)
For how tired I was coming into this session, these actually felt pretty solid. Think I woul dhave hit 265 if I would have tried again. 

C.
time: 3:51
255# = UB
185# = UB
165# = UB
135# = 10-5-5 


D.
Was pretty exhausted when I got to this point. Didnt want to miss it though. Rows were at about 80%, Stayed around a 3:40-3:50ish. Last Row was actually my best one however I was doing math in my head trying to compare the clock on the wall to the timer on my phone, just so I could look at the wall timer during the burpees instead of looking at my phone. Ended up rowing a solid 15 seconds past 1k meters before I noticed I had finished.
1) 8 HPC, Should have got a lot more than this I feel, was kind of dragging on them.
2) 25 Dips, did them all strict. Made it a focus not to drag on the dips as I was annoyed I felt myself dragging on the Cleans
3) 13 Burpees had about a minute after I rowed for 15s too long and then got off the rower. Tried to push them as fast as I could.

So in reflection, I was dragging on the rows a little and didnt push them like I needed to. The last row I pushed better than the first 2. The HPC I was dragging too. The Dips and the burpees I made it a focus not to drag at all.

Monday, March 23, 2015

3/22/15

AM:
Open Workout 4
8-minute AMRAP:
3 handstand push-ups
3 cleans 185#
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
  • 136, All HSPU UB again this time. Just my cycle rate in the set of 15 and 18 was a tad slower than last time, costing me 8 reps when compared to last time. Its ok. Very happy with my score of 143 from last time. 

PM:
A
Five sets of:
Snatch High Pull + Snatch
Rest as needed 
185
185
205
225
245 (fx4)
Just wasnt sticking 245 in the hole and when I did I didnt steady it.
didn tknow how heavy to start here with the snatch high pull. May have started a little too light.


B.
Build to a Heavy Dead Stop Front Squat in 15 minutes
Then. . .
Three sets of:
Dead Stop Front Squat x 3 reps@ 85%
Rest as needed 
335 then failed 355.
3 sets @ 285#. felt good

C.
Against a three minute running clock:
Airdyne Bike (assault bike) 30 calories
Max Rep Burpee Box Jump Overs 24"
Rest 3 mins
*Complete for a total of 4 sets
1) 21 burpees
2) 16 burpees
3) 14 burpees
4) 13 burpees

Was able to keep the burpees at the same pace all the way through and really push them as fast as I could go. Discrepancy in the scores were from getting to the burpees later each round. Wasnt pacing, just couldnt get off the bike any faster. Used the Assault bike.

until tomorrow
Tank

3/20/15

15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans @ 185#
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

Score: 143 4:41 tie break, Singles all the way through on the cleans. UB on all HSPU. The new standard did not affect me at all. Training within the 27.5 inch box has really paid off in getting comfortable with my hands narrow, which was really important with this new standard. though the strict HPSU is still a major weakness, The kipping HSPU seems to have gotten better with all the strict HSPU I've done.

Thursday, March 19, 2015

3/18/15

A.
Two sets for max reps of:
Unbroken Ring Dips @ 1011
Rest 60 seconds
Unbroken Push-Ups @ 1010
Rest 2 minutes

B.
Five sets of:
3-Position Clean @ 255-275lb.
(high hang, above the knee, floor)
Rest as needed 

C.
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155 lbs)
30 Toes-to-Bar
When the clock reaches 8:00, complete the following...
Row 500 Meters
15 Bar Muscle-Ups
30 Shoulder to Overhead (155 lbs)
When the clock reaches 16:00, complete the following...
Row 500 Meters
30 Front Squats (155lb.)
40 Handstand Push-Ups
When the clock reaches 24:00, complete the following...
Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips

Results:
Part A
RD: 13-12
PU: 24-16 

Part B:
255-260-265-270-275(+/-/+ , then did another hand clean to make up for the miss. just fell back in the catch) 

Part c:
A: 5:46
B: 15 BMU, Started out with a few UB, hit another few quickly. Then missed and the rest just got strung out.
C: 28 HSPU
D: 8:25

until tomorrow
Tank

Wednesday, March 18, 2015

3/17/15

A)
Three sets, not for time, of:
15' Rope Climbs x 2-3 ascents
L-Sit x 30-45 seconds

B)
Build to 245lb. Snatch,
and then . . .
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 245lb. 

C)
For time:
80 Calorie Airdyne
50 Kettlebell Swings (24 kg)
25 Pull-Ups
60 Calorie Airdyne
40 Kettlebell Swings
20 Pull-Ups
40 Calorie Airdyne
30 Kettlebell Swings
15 Pull-Ups
20 Calorie Airdyne
20 Kettlebell Swings
10 Pull-Ups
10 Calorie Airdyne
10 Kettlebell Swings
5 Pull-Ups

Results:
A)
complete: 40-45s for all, 3 RC each time 

B)
Due to my snatches feeling pretty crappy last time I snatched, I worked up to 225# and did the EMOTM at 225#. Went 10 for 10 and felt solid. Was getting soft in the bottom of some of them but was able to recover when that happened. Focus was sticking the weight in the hole and staying back on my heels through the movement. Tried 245# a few times after the 10 min was up, and missed it. Pulls felt solid just wasnt stabilizing in the hole 

C)
Got a call from Audrey as I went to start this piece. She ran out of gas and needed me to come help her. So I has to stop my session, clean up, and go help her fill up her car.

until tomorrow
Tank

Tuesday, March 17, 2015

3/16/15

3rd attempt at 15.3
14 min AMRAP
7 Muscle ups
50 WB
100 DU
-1 Rep less than my first attempt: 375
- 1st set completely UB
-2nd set MU 5-2 / UB WB / 1 trip on DU
-3rd set: MU 2-2-1-1-1 / WB 15-15-8-6-6 ***really screwed this up. lost count and broke in the wrong place, not happy about this at all / DU: 4 sets
- Muscle ups in 4th set = singles

My first attempt will have to do. I hope its enough.

Tank