Training July 28th-30th

30th

AM

Snatch Balance, 3 moderate effort reps per min for 10 minutes

+

OHS, 3 moderate effort reps per min for 10 minutes

+

Front Rack Walking Lunges @ 135lb, 10 reps per minute for 10 minutes

SB 125, then 9 sets at 135. I'm very tentative with this movement, but much stronger than a month ago. 

OHS 145 for 5 sets, 155 for 5 sets. OHS kill my wrists, but is getting better with better shoulder positioning. 

FRWL complete. tough towards end. 

PM

5 x 2 minute uphill run @ 90% effort/3-4 min walk/jog down

Tough but complete. last set about 15m from first 2 sets. 

29th

AM

10 x 20 sec Uphill Sprint ALL OUT, 4-5 min walk down/recovery

complete.  Sets 9 and 10 were about 8m short of where sets 1 and 2 were. Was losing a bit of starting pop on these.  This reminds me of training for soccer back in the day.  

PM

For time ALL OUT:

9 Power Clean @ 155lb

15 Burpees to 6" OH

6 Power Clean @ 155lb

15 Burpees to 6" OH

3 Power Clean @ 155lb

+

Rest 15 min

+

For time ALL OUT:

9 Power Clean @ 155lb

15 Burpees to 6" OH

6 Power Clean @ 155lb

15 Burpees to 6" OH

3 Power Clean @ 155lb

2:15     2:45.    

I hate that I drop off so much on these and this is where I could use the most improvement for "crossfit" styled events. First one there was a slight pause in set of six PC and slight pause twice in second set of 15 burpees.  Breathing was limiter in first set. 

2nd set dropped bar a couple times in set of 6 Pc and had a bunch of short pauses during burpees. Limiter on this set was lactate in legs. Used the legs on the PC and then I'd feel the burn pretty good on the burpees. 

28th 

A. Push Press, build to 1RM

B1. Back Squat with Chains @ 10X0, 5 reps @ 50% 1RM x 3 sets, 10 sec

B2. GHR with Bands @ 20X0, 8-12 reps x 3 sets, 1:30 min

B3. CGBP @ 20X1, AMRAP @ 85% RM x 3 sets, 1:30 min

C. Prowler Sprint 10 sec ALL OUT @ 185lb load x 5 sets, 2 min b.t

A. 235 (10# PR from last week)

B1 175 + 38# of chains total. bar moved fast.

B2. orange band medium resistance.  12 per set. 

B3.  220 lbs.   2,2,3.  Yea I don't do many reps at 85%. 

C. complete.  not sure but this didn't seem too bad. 15s would have been rough but at 10s the set was over before much pain began. Recovered well between sets. 

Training Thursday July 26th, 2012

26th

AM

Every minute on the minute for 30 minutes:

1st min - 3-4 Muscle-ups

2nd min - 2-3 tough HSPU to depth

4 muscle ups for first ~5 sets then 3 after that 

3 HPSU @ 2" for first 3 sets. then 2 reps until about 5 sets left then 2 reps at 1"

PM

15 x 60 sec Airdyne @ 85% effort/60 sec Airdyne @ 50% effort

602 cals.  Done in 90F weather. Legs didn't have it this session. 

Training Tuesday and Wednesday July 24 and 25, 2012

25th

AM

High Hang Power Snatch, 3 reps x 5 sets, 2 min - keep it moderate/lite

+

Muscle Snatch from Floor, 1 rep per min for 10 minutes - start @ 95lb, try to add 5lbs for 10 minutes

+

6 sets ALL OUT:

7 Hang Power Clean @ 175lb

10 Burpees

Rest 8 x work time

*Increase Burpees by 2 reps/set

HHPS 95,105,115,115,115.  Felt god and fast

Muscle Snatch from 95 - 145.  No problem. 

30s, 33,36,39,43,48.   Everything unbroken and fast as I could go. Pleased to not have slowed at all. Thought I might towards last sets but good output throughout. 

PM

12 x 25 sec Row Sprint ALL OUT, 2:15 min b/t sets (rest 10 minutes after sets 4 and 8)

163m,161, 160,160
162,159, 160,154
158,156,158,154

24th

A. Front Squat @ 20X1, build to a heavy single

B1. Squat Clean Thruster Cluster, 1.1.1.1.1 x 3 sets, 3 min

B2. GH Raises with bands @ 20X0, 8-12 reps x 3 sets, 3 min

C. Front Rack Barbell Walking Lunges @ 10X0, 5/leg x 8 sets, 1 min

D. Side Lying Powell Raises @ 4010, 8-10/arm x 3 sets, 30 sec b./t arms

A. built to 295. Missed at 320. Too big of jump. Should have just gone to 305 or 310. 

B1. 175 then did Squat Clean Cluster @ 205 for next sets as I got cortisone injection in shoulder ~20 hours before and didn't want to push it.

B2. light band   added 10 lbs plus band resistance for 12 reps on last two sets. 

C. 175 lbs  10,10,10,10, 6  then lowered weight to 155 and got 10,10,10.  1 minute rest caught up quick. 

D. 15 x 10 reps.    25x 6,8  25x 6,8.    Left weaker than right.  Will use 20 to get desired reps. 

Training Saturday and Sunday July 21 and July 22

21st

AM

Power Snatch, 1 rep per min for 10 minutes - start @ 125lbs, add a few lbs here and there, nothing heavy though

+

Power Clean, 1 rep per min for 10 minutes - start @ 185lbs, add a few lbs

+

5 x 40 sec Sled Sprint @ 95-97% - 40% BWT on Sled, 6/7/8/9 min b.t sets

PS to 160. felt good

PC to 245. felt good

~195m,170,150,130,110.  was struggling big time towards the end

PM

12 x 60 sec Airdyne @ 85% effort/60 sec Airdyne @ 50% effort

504 calories.  ~32 for 85% sets and ~10 for 50% sets. 

22nd

10 rounds:

2 Muscle-ups

Run 1 min @ 50% effort

+

5 min

+

10 rounds:

5 HSPU

Run 1 minute @ 50% effort

complete. Broke only last set of HSPU. last rep for last few sets was kipping. 

Training Thursday and Friday July 19th, 2012

20th - 7AM

A. Split Jerk, build to a heavy single

B1. Push Press @ 10X0, 4-6 reps x 4 sets, 2 min

B2. Wtd Supinated Chin-ups @ 20X0, 5-4-3-2, 2 min

C. 21,18,15,12,9,6,3 rep rds for time:

Unbroken Chin-ups

Unbroken Ring Dips

A. 225. missed 235 because I can't lock out with left shoulder. Shoulder impingement is causing issues with jerks. The weight is flying up and would be an easy make with healthy shoulder. 

B1. 135, 155, 165 , 175(4)

B2. 30, 45, 65, 80

C.  8:51. Long rest before dips (~60s for big sets ~45s for middle sets) to ensure unbroken, almost no rest before chins. 

3 PM

15 x 20 sec Row Sprint ALL OUT, 2 min b/t sets (rest 10 minutes after sets 5 and 10)

in meters :  129,130,128,128,129
                     131,130,129,126,125
                     130,127,127,127,125


pleased to keep the output pretty much the same over the whole piece. I thought I would drop off more but am feeling better with these sessions.  

19th - 5AM

A1. Front Squat with Chains @ 20X1, 1 tough rep x 5 sets, 10 sec

A2. GH Raises @ 20X0, 6-8 reps x 5 sets, 4 min - add DB under chin

C. Barbell Split Squats @ 30X0, 6-8/leg x 3 sets, 1 min (1 min b.t legs) - rear foot elevated

D. Airdyne Sprint 15 sec ALL OUT every minute for 5 minutes

A1. 38lbs added of chains added to each.   235,255,265,265,270

A2. 45 lbs x 8 reps x 5 sets

C. 135 8,8  155 8 with left 6 with right.  155 8,6.   fell off tempo a couple times due to balance

D. 23, 20, 18, 16 , 13 cals.  Last set didn't have much left.

Training Tuesday July 17th, 2012

17th

830 AM

5 x 30 sec Sled Sprint ALL OUT @ 40% BWT on Sled, 5-6 min b.t sets

used 80 lbs attached for ease of set up. 

~160 yds, 160,155,155,150

+

15,12,9 rep rds for time:

Thrusters - 75lb

Chin-ups

+

10 min rest

+

15,12,9 rep rds for time:

Thrusters - 75lb

Chin-ups

2:00, 1:58. Both sets unbroken with no transition. I just don't thruster fast apparently. 2nd set was a bit more "reckless" and probably would have had a "no rep" or 2. Got into a better rhythm on chins on 2nd set. Forearms were fine during but were THROBBING like mad after second set for ~8 minutes. 

PM

10 x 60 sec Airdyne @ 85% effort/60 sec Airdyne @ 50% effort

 

422 total cals. ~30 cals during the 85% sets and 12 for the 50% sets. Felt really good on this. Best I've felt on these MAP sessions. Probably still a ways to go but I think I can knock on the door of 300FY.   

Monday July 16th, 2012

16th

9 AM

A. Press @ 11X1, 2-2-1-1, 4 min

B1. HSPU to depth @ 20X0, 2 reps x 10 sets, 1 min - increase difficulty where posible

B2. Wtd Shoulder Width Pronated Chin-ups @ 30X0, 2-3 reps x 10 sets, 1 min

C1. Kipping Ring Dips, 10 reps x 7 sets, 1 min

C2. Strict Knees to Elbows, 10 reps x 7 sets, 1 min

A. 160,165,172,177(PR). Haven't tested press in ~18 months. Only a 5 lb PR. Pressing is not strong at all. 

B1. used 2" and 3".  All reps at 2" completed no problem. The sets at 3" were singles and occasionally 1 rep strict and 1 kipping. Later sets were tougher as fatigue set in. 

B2. 3 reps x 50lbs all sets. 

C1. complete unbroken.

C2.complete unbroken. 

2:30 PM

10 x 60 sec Row @ 85% effort/60 sec Row @ 50% effort - should be no drop off, all times should be consistent

More consistent than last time. Still not exact but forearm fatigue seemed to be limiter towards end as I wasn't getting strong finishes with the arms. 


5,153 total meters.


interval times 
for the 85% sets : 1:38,1:38, 1:38, 1:39, 1:40, 1:39, 1:40, 1:40, 1:44, 1:44
for the 50% sets   2:10, 2:15, 2:15, 2:20, 2:21, 2:18, 2:19, 2:25, 2:30, 2:19

TRAINING JULY 15TH, 2012

AM

A. Squat Clean, build to a tough single

B1. Back Squat @ 20X1, 5 reps @ 75% RM x 5 sets, 10 sec 

B2. GH Raises @ 20X0, 6-8 reps x 5 sets, 2:30 min

C. Front Rack Barbell Walking Lunges @ 10X0, 8-10/leg x 3 sets, 3 min

D. Airdyne Sprint 12 sec ALL OUT every minute for 10 minutes

A. 275 (PR for a true squat clean) 

B1 265 - last reps were tough

B2. 45 lbs   8,8,8,7,6

C. 115, 135 (9) 135( 8)

D.  14,14,15,15,15,13,13,13,13,12   137 total calories

Training July 13th, 2012

5am

13th

Run 10 minutes @ 50% effort

+

5 x 10 unbroken Toes to Bar, 1 min

+

5 x 15 unbroken Push-ups, 1 min

+

5 x 20 unbroken Anchored Sit-ups, 1 min

+

Run 10 minute @ 50% effort

complete. no problem. 

Training July 12th, 2012

12th

AM

5 x 20 sec Sled Sprint ALL OUT @ 50% BWT on Sled, 5-6 min b.t sets

w/ 100 lbs. bwt is 193 but adding 100 is easiest. 105 yards, 110,95,100,90.  second one felt great

+

5 sets ALL OUT:

15 Thrusters @ 95lb

15 Chin-ups

Rest 8 x work time

*Stop if output drops

50s,49,49,50,52. Thats as fast as I can go. My thrusters are just slow. Everything unbroken and quick. 

PM

10 x 45 sec Airdyne @ 85% effort/45 sec Airdyne @ 50% effort

309 cals total.  ~21 per the 85% sets and ~10 for the 50% sets. 

Training July 11th, 2012

3PM

A. Push Press, build to a tough single

B1. HSPU to depth @ 20X0, 2-3 reps x 10 sets, 1 min - increase difficulty where posible

B2. Wtd Wide Grip Pronated Chin-ups @ 30X0, 2-3 reps x 10 sets, 1 min - not 100% effort per set, just tough every set

C1. Kipping Ring Dips, 10 reps x 5 sets, 1 min

C2. Strict Knees to Elbows, 10 reps x 5 sets, 1 min

A. 225.   missed 230. My pressing sucks. 

B1. 2" all triples. 

B2. +50 lbs.  first 8 sets x3. last two x 2. 

C1. unbroken.  Added ~10 lbs of chains around neck for last two sets. 

C2. complete

7 PM

10 x 45 sec Row @ 85% effort/45 sec Row @ 50% effort

3875 total meters.  first 2 sets ~1:32/500m and 2:15/m.  middle sets ~1:35/500m and 2:25/500m.  last few sets ~ 1:37/500m and 2:35/500m.   Not very consistent rows were all over the place.   Not sure if these should be consistent or if some drop off is expected. 

My low back and ass got tight. I've heard plenty of people mention this before but it has rarely happened to me.  Not much of a warm-up before jumping in so I figure thats what it's from. 

Training July 10, 2012

A. Front Squat with Chains @ 20X1, 2-3 reps x 5 sets, 4-5 min

B. GH Raises @ 20X0, 6-8 reps x 5 sets, 2 min

C. DB Split Squats @ 30X0, 6-8/leg x 3 sets, 1 min (1 min b.t legs) - rear foot elevated

D. Airdyne Sprint 10 sec ALL OUT every minute for 10 minutes

5am

A. all sets with 38 lbs of chains added.  225,235,250, 255(1, way too fast on descent and got buried in the bottom on 2nd rep), 255(2)

B. 45,45,45,45(7)

C. left leg first  75x8,8 75 x 8,7  75x 8,6.  Now that I know right leg is weaker (mainly due to knee pain) I will do right leg first.

D. 16,15,13,13,13,13,12,12 - had to stop here for emergency bathroom break. Meal at 720p the night before was asking out. This happens on occasion for me. All calories with rollover. 

July 8th, 2012

Boilermaker 15k road race.

1:19.06.   

July 7th, 2012

July 7th, 2012 - globo gym

A1. Thrusters @ 20X1, 4-6 reps x 4 sets, 2 min

A2. Wtd Supinated Chin-ups @ 30X0, 4-6 reps x 4 sets, 2 min

B1. Romanian Deadlifts @ 30X0, 8-10 reps x 4 sets, 2 min

B2. Wtd Bar Dips @ 30X0, 5-8 reps x 4 sets, 2 min

A1. 155,165,175x5, 175x5  - had to be cautious with weight so didn't try if I wasn't sure.

A2. 50 lbs x5   for all four sets.  

B1. 255,275,295x8, 295x8.    Used straps for last 3 sets. 

B2. 50 , 60x7, 60x6, 60x6

First time at a glbogym in 4 years.  Oh god the things I saw were downright scary. Crossfit gets a bad rap for some things (rightfully so at times) but this stuff ranged from funny and completely useless to scary and likely to result in serious injury. Of course some of the stuff we do injury occurs but at least there is some benefit typically. 

July 6th , 2012 training.

 July 6th 

 6:40 AM

5 x 18 sec Sled Sprint ALL OUT @ 50% BWT on Sled, 4-5 min b.t sets

+

5 x 35 sec Row @ 500m PR, 4-5 min b.t sets

+

3 x @ 95-97%:

15 touch n go Power Clean @ 115lb

15 Burpees

Rest 6 min b.t

sled sprints w/ 100# attached.  100 yards, 97,95,90,92 yards.  


~12 minutes rest to load sled back into car and drive 0.5 miles home. 

row sprints.  214m, 215, 214, 209,209.  first three were at or under 500 PR (1:21.7). Last two were at 1:23.7. pace. right quad was throbbing getting tight by end.


~12 minutes rest for bathroom break and to make sure I was still alive.  

58s,61,61. grip was throbbing something fierce after sets 2 and 3. really really achey. I went right from front rack to ground on all PC hoping to save grip, since last time same thing happened, but still had intense aching in grip. 


These sessions are BRUTAL.  Leave me whipped halfway through and wanting a nap after. Really wiped out after. I think this is where I can make some improvement though so I am pushing through. 

Training July 5th, 2012

July 5th, 2012  5AM.

A. Push Press @ 11X1, 2-3 reps x 4 sets, 4-5 min

B1. Back Squat with Chains @ 20X1, 3-5 reps x 4 sets, 2:30 min

B2. Wtd Pronated Chin-up Cluster @ 21X0, 1.1.1.1.1 x 4 sets, 2:30 min

C. OHS @ 33X1, 4-6 reps x 3 sets, 3 min

D. One Arm KB Rows @ 20X0, 6/arm x 8 sets, 30 sec b.t sets - use 88lb KB

A. 200,207,212(2), 215(2).   Could not get shoulders loose this morning. Everything felt tight.

B1. 38 lbs of chains added to each set.  240,250, 260(4), 265(4). Felt good here. 

B2.  60 lbs per set.  last rep each set was tough and required some kip.

C. 115,125,135.  Shoulder finally got loose here and was able to add a bit of weight to last week. OHS has long been a weakness. Looking to keep adding weight to this as 135 felt good today. 

D. complete. 

Training Monday July 2 and Tuesday July 3.

July 3rd

AM

A. 2 Position Power Snatch (above knee, below knee), 2 x 5 sets, 4-5 min - full pause in each position

B1. Romanian Deadlifts @ 31X1, 3-4 reps x 5 sets, 2 min - full pause 2-3 inches from floor

B2. HSPU to extra depth @ 30X0, 2-3 reps x 5 sets, 2 min

C1. Barbell Russian Step-ups @ 11X0 - 20", 10-12/leg x 3 sets, 1 min (1 min b.t legs) - go heavier as it is a lower box

C2. Parallel Grip Chin-ups @ 30X0, AMRAP x 3 sets, 1 min - use rings if necessary

A. 135, 145(1.F), 150(1.F) 150,155,160. Did an extra set because of the missed reps. Was missing because I wasn't pulling aggressive enough and lost them in front. Feel like I might be able to do 165,170 here. 

B1. 275,295, 315,325,325  all for 4 reps.  used straps starting with 3rd set. 

B2. 3,4,4,3,3 @ 2" depth. will add another inch depth for this rep scheme. 

C1. 115,135,145(10).  smaller box made a big difference as I was able to add 50lbs per set. 

C2. 10,9,9. 

PM

Run 45 minutes @ 50% effort

July 2nd - PM

A. Front Squat with Chains @ 20X1, 3-4 reps x 5 sets, 4-5 min

B1. GH Raises @ 20X0, 8-12 reps x 4 sets, 2 min - add DB's under chin to increase intensity

B2. Standing Single Arm DB OH Press @ 30X0, 4-7/arm x 4 sets, 2 min (30 sec b/t arms)

C1. DB Split Squats @ 30X0, 8-10/leg x 3 sets, 1 min (1 min b.t legs) - rear foot elevated

C2. Ring Rows @ 30X0, 6-9 reps x 3 sets, 1 min - raise feet, add weight, etc. make it hard

D. Complete 10 unbroken Clapping Push-ups per min for up to 10 minutes, if you fail, you stop then and there

A. 38 lbs chains added to each set.   205,215,225,235,240x3

b1. 25 lbs, 35lbs x11, 35lbs x 11, 35lbs x9

b2. 55,65, 65x6, 65x5

c1. 45x10, 55x10, 65x10 - 65 is biggest DB I have, 65 was tough.  Will tape 5's to DB's next time.

D.  completed 6 full rounds and 8 on the 7th round.   That sure took the snaking aspect out!