Monday, October 26, 2015

Haunted week from hell.

Monday - 500m row, barbell warmup
Power Snatch - 3 EMOM for 6 minutes @70-75% of 1RM Full Snatch - 5@115, 1@120 - rough. right shoulder was weak, not stable.
Pause Split Jerk 4×2@75-80% of 1RM Jerk – 3 sec pause - 2@140, 2@145#
Shoulder Press 4×5@5-15 lbs down from your 5RM - 80#, not horrible, not great
Back Squat 3×10@67-70% (Up 10-20 lbs from last week - 185#, last 4-5 each set were tough
3 Supersets of –
10 Glute-Ham Raises
& 5-8 Strict Toes to Bar
Had to use red bad, hams were screaming
WOD - "2013 Regionals Event 5”
21-15-9 reps for time of:
Deadlift 275 225#
Box Jumps 30" 24”
5:36 - went light and short, trying to ease back in and not kill myself first day.

Tuesday - 500m row
Spend 5 minutes holding Ring Support - 6 rounds 25sec on, 25sec off
Spend 5 minutes holding the Bottom of the Dip - 5 rounds 25 sec,
Metcon (No Measure)
3 Sets Supersets of – Handstand Complex and near max reps of Hanging Hollow holds
5 Sets of 5-10 ‘Kipping’ Chest to Bar Pull Ups & 4-8 Kipping Handstand Push Ups
5x6 of each (1 more rep than last week) 60 total.
5 sets of 40′ Farmer Carry (Start at your 3rd weight from last week, increase)
2x70#kb=140#, 2x53kb+53kb=212#, 2x53+53+17=246, 2x70+53=246, 2x=70+53+17=280
Front Squat 4×2@70% - 3x2@165, 1x2@185# - all felt good and quick, hook grip
Run out for 3 minutes, rest 1 minute, then run back to starting point. Rest as needed, then repeat, this time with 30s rest before returning. Try to run out the same distance on the 2nd set as you do on the 1st set. - Ran 700-750mx2 first part, then rowed second part, 778m+720m. 3000m total est.

Wednesday - 5am6am coach, 500m row, barbell warmup
Snatch 4×2@75-85% - 3x2@125, 1x2@130 - felt good, hitting hip pocket
Clean and Jerk 5x(2+1) 2 sets@80%, 3@80-85% - 2x2@155, 3x2@165 - power first rep, felt good, split was not great on right side, but acceptable.
Push Press 4×3@5-15 lbs down from your 3RM - 2x3@135, 2x3@140 - better than expected
Box Back Squat 5×5 - 205# - need to rotate box and work on staying upright!
3 Super Sets of –
3-8 Strict Ring Dip & 8-12 Strict Ring Rows - 6 - 7 dips, 10 rows - dips felt very strong!
EMOTM for 5 minutes of: 2 Reps of 1 Front Squat to Overhead + 1 Back Squat to Overhead @30-40% your 1 RM Back Squat - used 95#, felt smooth and snappy, could have gone heavier.

Thursday - Rest. Played soccer with Y. Legs are abnormally sore. Compression shorts and compex.

Friday - 500m row, track warmup
Front Rack Sots Press 3×5 - 75#, felt solid
Power Clean & Power Jerk + Split Jerk 4x(1+1+1)@75% - 145#
Strict DB Press 4x5 - 2x5@40#, 2x5@45#
High Bar Back Squat 8×3@82-85% - 225# - felt ok... legs were tired
Reverse Hypers 3 x 12 - purple band
WOD
AMRAP in 11 minutes of:
5 Squat Clean Thrusters 115#
15 Pull ups
5 Squat Clean Thrusters (Same)
50 Double unders
30 Second Rest
3 rounds even (6 sec of the rest.) Took thrusters as singles, felt pretty good actually. Last 5 pull ups were rough each round.

Saturday - 1000m row
Deadlift 5 x 2 3" deficit 75% - 255#
Bench Press 5 x 5 80% - 165#
Complete 20-30 HSPU - EMOM of 20s work/40s rest - 25 total. Took 7 rounds, but first round was only 1. Then 5, 4, 4, 4, 4, 3.
Post - 4 Rounds - 5 strict c2bar - purple band. + 5 ring dips 20# vest.
4 rounds - 20 ghd sit ups, 20 back extensions, 30 sec 45# weighted plank.
200m walk with 100# sand bag.

Sunday - Rest day. Shoulders are LIT UP! Front point of shoulders.

Monday, October 19, 2015

Begining a new cycle

Monday - 5 min row - 1240m barbell warmup
3 Power Snatch EMOM for 6 min @ 65-70% - 3@ 105#, 3@ 115#, felt snappy
Split Jerk 4×2@75% of 1RM Jerk – 3 sec pause - 135# a little light, but felt good and solid.
Shoulder Press (Strict Press 5-5-5-5 up to a 5RM - 85, 95, 95, 100 failed @ 2, 95 failed @ 4
High Bar Back Squat 3×10@62-65% - 175#
Good Mornings 3 Sets of 8-10 - 85#, felt pretty good, good depth
Hollow Rocks EMOTM of 30s on/30s off for 5 minutes

Tuesday - 200m run, track warmup, 200m run, 500m row.
Spend 5 minutes holding Ring Support - 6 sets 20-25 sec each
Spend 5 minutes holding the Bottom of the Dip - 5 sets 20sec each
3 Sets Supersets of –
Handstand Complex & near max reps of Hanging Hollow holds
5 Sets of 5-10 ‘Kipping’ Chest to Bar Pull Ups & 4-8 Kipping Handstand Push Ups
5 x 5 of each. Could not get the rhythm on C2B going.... bah.
5 sets of 40′ Farmer Carry (increase weight per set)
2x53#kb, 2x70#kb, 2x53+35#kb, 2x95#bar, 2x115# bar
Front Squat 4×2@70% - 3x2@165# felt easy and fast. 1x2@ 185#
2 Rope Climbs EMOTM for up to 4 minutes - felt good.
1-Mile Run (Time)
Rest 2 minutes, then
2000m Row
6:46 - Ran with ABell, took it easy first half, pushed a little on return, fast last 400m? felt great.
7:43 - Row was rough keeping under 2 pace. Opened 145-148, eased up to try and keep 150 as long as I could, kept drifting up to 2.
skipped:
3 Supersets of
10 Side Plank Rotations each side  (Hold a side plank and Reach your top arm under your body and then return with you top arm stacked over your shoulders reaching for the ceiling. That is one. Do 10 per side for each set.)
& 1 minute Static Bridge Hold (Keep your feet under your knees and squeeze your glutes to push your hips to the ceiling. Also, tightly hold a yoga block or a softball between your knees)

Wednesday - Coach 5,6 - mobility with class, 700m row
Snatch 4×2@75-80% - 2@115, 120, 125
Clean and Jerk 5x(2+1) 2@75% - 145#, 3@80% - 155#
Push Press 3-3-3-3 up to a 3RM - 95, 125, 145, 1@160, 2@155.
Back Box Squat 5×5@70-73% - 195# felt awful, struggle to keep chest up and not rock forward
3 Super Sets of –
3-8 Strict Ring Dip, with Good Support Position at the top
& 8-12 Strict Ring Rows - 6,6,7 dips, 10,10,10 rows
WOD - “Wolfthorn”
3 Rounds for time of:
4 Squat Snatches 115#
5 OHS (Same)
6 Clean & Jerk(Same)
7 Thrusters (Same)
18 Burpees
Rest 1 minute
3:25 - only did 1 round. Feeling pretty beat up.

Thursday - sick

Friday - sick

Saturday - sick

Sunday - sick

Monday, October 12, 2015

When even the deload week feels heavy

Monday -
Snatch Grip Sots Press 3×5@~40% of your 1RM Snatch - 2x3 @ 75#, dropped 2x5 @ 65#
Power Snatch (drop set of 2 Power Snatches@60% - worked up to 125#, looked awful, felt awful. Struggled staying upright, feet starfish. Dropped to 95# for 2, felt smooth and fast hips.
Back Squat 5×2@65% - 175# felt good, no gear.
No lifting equipment for these, focus on speed while maintaining an upright torso
Glute-Ham Raises (3 Sets of 15-20 Reverse Hypers) - 25# slam ball between feet.
WOD
7 min AMRAP of:
8 Burpees
6 Muscle Ups Chest2Bar
8 Heavy KB Swings 70#
4 rounds + 2
Did some strict handstand negatives.

Tuesday - 400m row, 400m run, shoulder mobility
2 Sets of Max Kipping or Butterfly C2B Pull Ups - kipping 2x5
Snatch (work up to 70%, then 3 singles at 60% - worked to 115, 1x3@95#
Focus on technique; vertical bar path and speed under the bar
Max Yoke Carry - 331# 100' (50' down and back)
Metcon
With a running clock complete 3 Rounds rotating every 3 min between:
Rower*
DU
5 Burpee Pull Ups and 6 Weighted Step Ups
*Work at 75% capacity for 1 min 40s, Sprint for 20s, 40s at 75% effort, 20s Sprint
This was rough. did 4 rounds of burpees first round, only 2 other rounds.

Wednesday - Coach 5am, 6am. 400m run, mobility, 500m row, barbell warmup.
Snatch warmup - 85, 95, 115, 125.
Snatch (15 EMOM) - went every 2 min - 130, 135, 140, 145, 150, 155#. Failed 160# x 4 times
Front Squat (work up to a single at 80% - 135, 155, 175, 195#
5 min EMOM of 15s of Clean & Jerks@50-60% of your 1RM C&J - 115# - 3, 4, 4, 3, 3.
Sled Drags@20-30% Bodyweight 4x100m Sprints Rest between as needed - 5 sprints 45#

Thursday - Rest. Lori surgery.

Friday - 200m run + active warmup.
Clean and Jerk warmup - 95, 115, 135, 150
Clean and Jerk Lift - 165, 175, 185, 195# PR, 200 - got the clean, just missed the jerk. 2 more fails at the clean.
Squat - 1RM - 135, 185, 225, 245, 265, 275#PR, 285 failed, 280# PR

Saturday - 1660m row - 6:43? movement warmup
Teams of 3: only 2 me and Tony
AMRAP 7: Strict Press
50 Reps 65 -
50 Reps 75 -
Max Reps 95
-3 Minute Rest-
AMRAP 7: Back Squat
50 Reps 95
50 Reps 135
Max Reps 155
-3 Minute Rest-
AMRAP 7: Power Clean
50 Reps 95
50 Reps 115
Max Reps 135
strict press sucks, could only get 4 reps at 95 each turn. depressing. squats were easy, quads pumped, cleans felt great, 10s,

Sunday - rest day. easy jog and soccer warmup with Y.

Monday, October 05, 2015

Last Heavy Week... and Walking Dead.

Monday - 500m row, pretty good movement and barbell warmup
Snatch Balance 3x3 80-85% of 1RM - 125#, used a little heave, but caught good.
High Hang Snatch 4x2 72-80% (Increase 5-10#) - 125#, some of these felt great.
Snatch Grip Deadlift 4x3 108% of 1rm Snatch Increase 5-10# - 195#
Pause for 3 seconds at each of the following positions: 1 inch off the ground, At the knee, At the hip.
Overhead Squat - 10s Pause 3x1 go up 5# from last - 180# - stood up, then dropped it, felt solid
3 Sets of 10-15 Reverse Hyper Super Set with 10 Burpees
Metcon
10 Rounds
250m Row
30s Rest
8:51
total time 13:51 34 strokes avg pace 1:46.2 - rest = 152m
51.6    36spm
52.0    36spm
52.3    34spm
52.3    34spm
53.4    34spm
54.1    33spm
54.2    34spm
53.7    33spm
54.3    33spm
53.0    34spm

Tuesday - 400m run, dynamic warmup
Lat Mobility - https://www.youtube.com/watch?v=LuJcHe_EebA
Weighted Pull-ups (3-3-3-3-3) - 4x3 @25#, 1x3@35#
Yoke Carry 80' - 240#, 330#, 40' @ 385#
WOD
"Lose Yourself"
3 Rounds for time of:
8 Deadlifts 225#
12 Chest to Bar Pullups
8 KB Ground to OH 35#
200m Run
7:37 - nice and easy pace, c2b fell apart, had to resort to singles

Wednesday - Coach 5am6am, 200m jog, dynamic warmup, burgener
Snatch Complex 5 sets at 85% - 135# felt good, 2&3 were perfect in hip pocket. 4&5 were off a bit
Clean Complex 5 sets at 85% - 175# felt pretty good, decent snap, elbow is pretty sore
Snatch Grip Push Press (3 x 8 Increase 5-10 from last time - FAIL. 140# - 5, 4, 3 reps... failed each set.
Back Squat 3 x 5 80-88% increase 5-15 from last week - 235# felt heavy
2 Sets of: (did 3 sets!! oops!) THESE SUCKED (box step ups)
10 Single Leg DB Deadlifts 1x35#kb
Superset with 10 Alternating Leg Double DB Box Step ups 10 per leg - 2x35#kb
Metcon
For Time:
40 Cal Assault Bike
2 min rest
30 Cal Assault Bike
1 min Rest
20 Calories
30s rest
10 Calories

Thursday - Rest. Did 5min plank, some mobility, saw Rodney.

Friday - 500m row, 400m run, little bar warmup
3 x 5 Tall Clean go up 5lb from last week - 145# felt good
Clean from the Blocks + 1 Jerk 4x(1+1)@90-95% - 185#, felt good for most, missed last jerk
3 Position Clean DL 3×3@113% of your 1RM Clean - 235#
3sec Tempo 4x3 go up from last week (80-88%) - 215# not a great tempo, but felt WAY better than last week. still not where it should be
3 Rounds of:
8-12 Kettlebell Strict Press Superset with
5-10 Strict Chin Up - used 35# kb. 9+10, 10+8, 9+8.
WOD
3 Rounds for time of:
500m Row
10 HSPU
15 T2B
12:17 - rough... shoulders were weak, broke at 6 hspu each round, got 5-6 ttb then broke. better.

Saturday - 500m row 1 mile run warmup. Cartwheels and shoulder mobility
Spend 7 minutes working up to a high Seated Box Jump - 38" (2x45) had a little more
Set the seat height so your hips are just below the top of your knee
Bench Press 5 x 5 @ 80% - 160#
Power Clean 4 sets working up to a Max Power Clean + 3 PP. Failed 2 attempts at 145. Made 135#. Then got 1 PP @ 145, failed second.
Power Clean 155, split jerk 155, power clean 175#, just missed split jerk.
3x8 strict c2b (w 2 red bands) + 8 strict ring dips + 15 ghd sit ups
2x3 20# vest pull ups + 3 20# vest ring dips

Sunday - Went for 3.1 mile run, 8:02 avg pace, pushed mile 2 rest was easy.