September 19th to 25th, 2013

September 26th - comp prep.


September 25th - rest

September 24th, 2013
A.
Three sets, not for time, of:
Muscle-Up x 5 reps
Shoulder dislocates x 15
Strict Toes to Bar x 10 reps

got me good and loose.

B.
five sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
185,205,215,225,235. Done in nano's. High hang is tough. 

C
Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes2:38.2:53, 2:36.  Sets 1 and 3 unbroken and fast. 

September 23rd
A.
five sets of:
Halting Snatch Deadlift + Snatch Pull +Tall Box Jump
Rest 2-3 minutes

185,205,215,225,225  40", 44" x 4.

B.
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

95,135,175, 205,225, 240,255,265. No misses, good day with jerk. First WOD at new gym. 

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%

5x285, 3x305, 1x330.   10x230, 10x245, 10x250.  God high rep squats are miserable. 

September 21st
A. Clean and Jerk quick up to 225.  Felt good. Looking for 275 to 285 on the 28th.
+
5 RFT
10 Thrusters (135 lb. )
20 Pull-Ups
Run 400 Meters

(I made some changes and on rounds 2 and 4 did 20 wall balls and 20 toes to bar)\

took me 21:03.  Thrusters/ pull-ups destroy me. Always have. 

September 20th

A.
Snatch x 5 reps @ 115
Snatch x 5 reps @ 135
Snatch x 5 reps @ 155
All fast and unbroken. Used straps at 155.

B.
3 RFT
6 power cleans 225
6 muscle up
6 HSPU 4" deficit

lost my time! 

September 13th to September 18th. 2013

Wednesday September 18th

A.
6 sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed

185,205,215,225,235,235.  boy that just above the floor position is tough!

B.
Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″)
10 Front Squats (185lb)

11:54. not so good. 

Tuesday September 17th - planned for an extra rest day as haven't felt great lately. Woke up at 5 and decided to squeeze in a 2k row.  6:49.5.  95% effort. No strong finish. Walked away no problem. Started with a 1:39 ish pace which was a bit too fast. 

Monday September 16th.
A.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed

255,265,265.  Little lighter than normal. Really emphasizing positioning.

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
27 rounds. About 5 rounds and change throughout. Felt pretty aerobic. Mostly unbroken. Almost easy. Little more pushing the pace next time. 


Saturday September 14th - partner workout wtih my wife. Involved 4 RFT 1k row,  90 double unders, 40 power cleans 135# and 45 box jumps. Fun stuff.  Good to have a fun day of training.

Friday September 13th - unscheduled rest day. These things happen as a father/LEO/gym owner. 

Tuesday and Wednesday September 10th and 11th and 12th. Clean 300

Thursday
Easy Airdyne ladder
1st min 11 cals, 2nd min 13, 15,17,19,21,23,25
back down    23,21,19,17,15,13,11
back up  13,15,17,19,21,23,25
back down 23,21,19,17,15,13,11

Felt good.

Wednesday
A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Approximate loading % per set: 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

complete.  finished with 2 PR's.  290 and 300. 

clean 300 from pat skinner on Vimeo.


B.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.

complete up to the 95% @ 337 lbs.  Missed 365 x 2.  Should have hit 350 first. Was fried a bit from A.

C.
Three rounds for time of:
185/135 lb Power Clean x 5 reps
185/135 lb Alternating Reverse Lunges x 10 reps
Double-Unders x 50 reps

8:33.  Pathetic. Should have been ripping the top off of this one.  Paced it too much.  Lunges were gonna be awful no matter what. Needed to start and push faster. 

Tuesday

Jerk Balance x 3

155,165,175

Jerk up to 235.  Felt like shit. Shut it down here. 

10 mins

30s row at 1:38 pace

rest 30s

10 strict pull-ups

rest remainder of minute. 

Monday September 9th, 2013

Monday September 9th, 2013

A. Muscle Snatch
115,125,135,135,135

B. Snatch Pull + Seated Box Jump with DB's
SP - 185,205,215,225,225,225
Box 36,38,40,40,40,40
DB's - 15#/h , 15,15,20,20,20

C. FS 3x265, 2x280 1x300.   Shut it down here.  Everything felt heavy. 

D. 4 minute AMRAP
25 yard prowler shuttle with 140# on driveway
4 muscle-ups
3 rounds. 

September 2nd to September 7th, 2013

September 7th, 2013

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

62 reps.

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

1 round plus 12 reps. 

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
1 round plus 30 reps. 

Shoulder to overhead destroys me.

September 6th, 2013

A.
3 sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

125,135,145

B.
Take 20 minutes to today’s 1-RM Snatch

190.  missed 205 split snatch.  very close. 

C.
Take 20 minutes to today’s 1-RM Clean & Jerk

275. 10# PR.  missed jerk at 255,265 and 275x 2 before finally hitting. Pumped to hit 275. 

pat CJ 275 from pat skinner on Vimeo.

D.
Front Squat
Rest 2 minutes between sets
3x255,2x270, 1x285  3x275, 1x290. Shut it down here.  Nothing left after all the cleans.

September 5th, 2013
Run 800m - 2:41
Rest 3 minutes
Run 400m - 72s 
Rest 90s
Run 400m - 79s

Airdyne and light swim cool down.  Active rest. 


September 4th, 2013
A.
4 sets of:
Clean x 1 rep
Rest 2 minutes

235,245,255,265

B.
2 sets of:
Clean Pull x 1.1.1 @ 100%
(rest 5-10 seconds between singles)
Rest as needed

285 x 2. 

C.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-6 – 2 reps @ 90-95%
Rest 3 minutes between sets.

C. 255x4, 285x3, 320x2, 325x2, 330x2. tough. 1RM HBBS was 335 2 months ago. Happy to hit 330 x 2 no problem 

D.
Three sets for times of:
Row 500 Meters
Rest exactly 2 minutes
1:28,1:29, 1:39

September 3rd, 2013

A.- shoulder rehab work
B. 3 pos halting SGDL x 3. 155,175,185. with straps
C.Front Squat  255x3, 270x2, 285x1 270x3, 285x1(f rep 2) 300x1 255x3, Fail final 3. I don't bounce back well and make the reps on the sets of 6. Once I build up in a session that's pretty much it for me.

D. 50 cals on Airdyne. rest 2 mins x 3. 
73s,96, 109.

August 27th to September 2nd, 2013

September 1 and 2 -rest. Taking an extra rest day as hamstrings and body feels beat up. Nutrition off this weekend plus water skiing has made me not up for training. will pick up tomorrow.

August 31st
Partner WOD with Ryan and Brian
Teams of 3
Row 4k
Two Ernsberger Hill Runs for each partner
Airdyne 400 calories

took us about 45 minutes, 13 minutes for the team 4k. runs were slow and long. approximately 12 minutes for team 400 calories.




August 30th, 2013

c. CJ EMOM

up to 245. Ugly today. don't seem to have pop on Fridays. 

D.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%

230x4, 245x3, 260x2    245x4, 260x3 275x1    235x1.  Left belt at home and that matters for me as sets get heavy.  Only did parts C and D to let shoulder continue to heal. 

August 28th, 2013

A.
6 sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 2 minutes between sets
225,235,235,245,245,245,245F.  couldn't dump weights at 5am. made second rep tough. 

B.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
265,285, 302, 330  285x 7

C.
3 sets for times of:
15 Chest-to-Bar Pull-Ups
20 Box Jumps Overs (24″/20″)
25 Kettlebell Swings (32/24 kg)
Rest 2 minutes

2:12,2:40,2:57.  No lateral jumps. 

August 27th,2013

A.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

155,165,175

B.
Take 15-20 minutes to today’s 1-RM Split Jerk

265 Tie pr. miss 275

C.
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – Weighted Pull-Up x 2-3 reps
Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)

pull-ups with 55#. dips 10 per set. 

subbed in 50 DU's 10 burpees, 40 DU's 10 burpees, 30 DU's 10 burpees, 20 DU's 10 burpees 10 DU's 10 burpees. 
4:08. consistent unbroken movement. burpees started to lack a little pop towards end.