Been slacking on posting. Only trained 4x per week last two weeks. Busy with work, kids etc. Wasn't feeling recovered and starting to get a nagging hip issue. Stopped squatting for a bit to try and fix it.
On Saturday hit the following
PPx1, SJx2 . 235
3 RFT
25 KBS 70#
25 burpees
6:35. 13s PR. Happy to smash this one.
Tuesday, August 12, 2014
Sunday, July 27, 2014
2 rest days, Saturday July 26, rest day
rest on Thursday Friday and Sunday. Was feeling run down, needed a bit extra rest.
Saturday
A. clean and jerk-- build to a max in 10mins. Start timer when you get to 75-80% of 1RM.
255. post surgery best. cleaned 265 easy but was light headed standing up. Haven't stood up with enough heavy cleans yet.
rest as needed
B. Row 500m
3 rounds at 90%
Row 500
Saturday
A. clean and jerk-- build to a max in 10mins. Start timer when you get to 75-80% of 1RM.
255. post surgery best. cleaned 265 easy but was light headed standing up. Haven't stood up with enough heavy cleans yet.
rest as needed
B. Row 500m
rest 90sec remaining in the rower
Row 500m
*score is first 500m row, plus second 500m row. set rower to have the rest so it is exact.
1:28.3, 1:27.7. 2:56 total. good god the pain. 6 minutes on back with numerous fails at getting up.
rest 15 mins. Not close to enough time. Needed 30 mins to recover. I was barely moving at start.
1:28.3, 1:27.7. 2:56 total. good god the pain. 6 minutes on back with numerous fails at getting up.
rest 15 mins. Not close to enough time. Needed 30 mins to recover. I was barely moving at start.
3 rounds at 90%
Row 500
50 DU's
Run 400m
time cap is 20 minutes
16:35.
Wednesday, July 23, 2014
training July 21 to July 23
500m row PR 1:19.9, from last week.
SDV 1723 from pat skinner on Vimeo.
Monday July 21,2014
A. Back Squat @30X1; 3, 2, 1, 3, 2, 1; rest 3-4 mins. Second wave higher than first. Not a 1RM build, but if the pot is hot… Next Monday the rep scheme will be more conducive to 1RM attempt.
A. 305,320,335 315,335,355. Right hip real tight. Still tied a PR.
B. BB reverse lunge 4-5/leg; rest 2-3mins x 3
155,185,205.
SDV 1723 from pat skinner on Vimeo.
Monday July 21,2014
A. Back Squat @30X1; 3, 2, 1, 3, 2, 1; rest 3-4 mins. Second wave higher than first. Not a 1RM build, but if the pot is hot… Next Monday the rep scheme will be more conducive to 1RM attempt.
A. 305,320,335 315,335,355. Right hip real tight. Still tied a PR.
B. BB reverse lunge 4-5/leg; rest 2-3mins x 3
155,185,205.
C.
5, 4, 3, 2, 1 for time 90% effort
wall walk
Squat Clean 225/135# ----use 80-85% of your 1RM clean. This should be heavy!
rope climb
5, 4, 3, 2, 1 for time 90% effort
wall walk
Squat Clean 225/135# ----use 80-85% of your 1RM clean. This should be heavy!
rope climb
17:48
Tuesday July 22,2014
10 rounds for time :
Row 500m
15 burpees
Row 500m
15 burpees
29:18. 14:23 at halfway.
Wednesday
4 sets:
A. Power clean cluster TnG; 3. 3. 3;
rest 10sec/3mins -- build per set.
185,195,195, 195. I found these hard.
A. Power clean cluster TnG; 3. 3. 3;
rest 10sec/3mins -- build per set.
185,195,195, 195. I found these hard.
B. Split jerk- build to a max quickly.
275 tie PR. failed 285.
C. emom – 5 push jerks tough TnG stay same weight – 5mins
155,155,155,165,165x2
+
For time:
Run 800m
30 GHD situps.
10 wall walks
30 Russian KBS 70/45
Run 800m
For time:
Run 800m
30 GHD situps.
10 wall walks
30 Russian KBS 70/45
Run 800m
12:53 in the rain.
Friday, July 18, 2014
Recent training
I have jumped back in and done our gym's training at CrossFit Binghamton. For me it was important to be working out with others. Working out with others pushes me more, and overall is a more enjoyable part of training for me. And training should be fun. I won't be making appearances in top level competitions so enjoyment in training is the top priority.
We followed the Invictus Competition Blog for 5 weeks at the gym at about 80% of the volume. This still proved to be way too much for me/us to handle. Little nagging injuries were building up and lifts at the prescribed percentages were not being made. I have no doubt it is a great program for those that can handle it, but that is definitely too much for the 9-5 regular job CrossFitter.
Last few workouts
7/16
AM
A. CGBP- build to a max- 245. on shitty bench at lake. Bit more in there on a proper bench.
B1. CGBP x 5 x 3. 205x5 x 3
B2. penally row x 5 x 3. 165,175,185. All sets should have been 185 or better. Next time.
C. 500m row for time: 1:19.9. (PR)
PM
Added a PM session as I'm at the lake and have the time
10 burpees in 30s
3:30 hill run @ 80% up Ernsberger road.
10 burpees in 30s
rest/walk/jog down 4:30 x 3.
7/17
recovery/aerobic work
Row 2k @ 80%
rest 2 mins x 3
7:57,7:58,7:58
7/18
A. heaving snatch balance double - 155. 165x1.
B. hang snatch max. 185. just missed 195 x 2.
C. OHS @ 31x1 x 3 x 3. 135,135,145x1. lazy and loose on last set.
D. 12,9,6 for time
185# squat clean
strict chins
6:57.
7/19
rest 1min
90% effort
Run 400m
30 wall balls to 11 ft/ 10 ft. --- Eyeball the 11ft.
30 DB walk lunges 55/30#/hand
30 box jumps step down 24/18″
30 T2B
60 DU
rest 3mins
We followed the Invictus Competition Blog for 5 weeks at the gym at about 80% of the volume. This still proved to be way too much for me/us to handle. Little nagging injuries were building up and lifts at the prescribed percentages were not being made. I have no doubt it is a great program for those that can handle it, but that is definitely too much for the 9-5 regular job CrossFitter.
Last few workouts
7/16
AM
A. CGBP- build to a max- 245. on shitty bench at lake. Bit more in there on a proper bench.
B1. CGBP x 5 x 3. 205x5 x 3
B2. penally row x 5 x 3. 165,175,185. All sets should have been 185 or better. Next time.
C. 500m row for time: 1:19.9. (PR)
PM
Added a PM session as I'm at the lake and have the time
10 burpees in 30s
3:30 hill run @ 80% up Ernsberger road.
10 burpees in 30s
rest/walk/jog down 4:30 x 3.
7/17
recovery/aerobic work
Row 2k @ 80%
rest 2 mins x 3
7:57,7:58,7:58
7/18
A. heaving snatch balance double - 155. 165x1.
B. hang snatch max. 185. just missed 195 x 2.
C. OHS @ 31x1 x 3 x 3. 135,135,145x1. lazy and loose on last set.
D. 12,9,6 for time
185# squat clean
strict chins
6:57.
7/19
For time
Row 1k 80% effort
Row 1k 80% effort
rest 1min
90% effort
Run 400m
30 wall balls to 11 ft/ 10 ft. --- Eyeball the 11ft.
30 DB walk lunges 55/30#/hand
30 box jumps step down 24/18″
30 T2B
60 DU
rest 3mins
Row 1k same time as above
first row in 3:43, second row in 3:40. Total time including rest 19:42. WB and DU unbroken. WL in 10's. T2b 20/10. BJ steady.
Sunday, June 22, 2014
June 16th through June 22nd, 2014
Right now working out with others is top priority.
A. Pause Front Squat @ 24x1 + 1 FS. 5 sets. Built to 265.
B. High Hang Snatch x 2. 5 sets. Built to 135. Shoulder is limiter. Is getting better with Crossover Symmetry though.
C. BS x3 x 6 sets. 265x2 275 x 4. Every 90s
D. Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185– back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds
Got 52 lunges, 48 pull-ups. Lunges decreased form 16 to 10 per set. Pull-ups consistent.
17th
A. Gymnastic work. L-hang, strict HSPU
B. Split Jerk x 2 reps x 8 sets. Built to 225.
C. Press working sets 3x140 x 3. 10 x95
D.Every 6 minutes, for 18 minutes (3 sets) of:Run 400 Meters
8 Alternating One-Arm DB Snatch (65/35 lbs). Taken from ground. Scale as needed. Use a weight you can do quickly.
16/8 Ring Dips
Run 400 Meters
8 Alternating One-Arm DB Snatch (65/35 lbs). Taken from ground. Scale as needed. Use a weight you can do quickly.
16/8 Ring Dips
Run 400 Meters
4:30,4:30,4:58
18th
A.Hi hang clean + Clean. EMOM up to 205.
B. Bs up to 335x1. then max reps at 285 @ 20x1. Hit 4
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump - step down.
15 Deadlifts 225
20 Pull-Ups
25 Wall Ball Shots
30 Double-Unders
Rest 4 minutes, and then repeat.
1+17, 1+17
If time and energy permits:
20th
A. FS x 2 reps. Up to 275
B. Hang Snatch + snatch + 2 OHS. Up to 145.
C1 BSS x8 @ 3011 45,45,55,65
C2. DB overhead press @ 2111 45/h x 8 for 4 sets.
D1 GHR x8 @ 3011 light band +10# x 4 set
D2 weighted plank suspended. + 10# x 4 sets
21st
A. gymnastic work. L-hang, HSPU
B. "Jackie" - 5:56. 3s PR. unbroken, row 3:27. Have to row faster to lower time.
C. 12 min AMRAP
40 yrd med ball run
40 yrd single arm farmer carry with 80#
10 rounds
22nd-rest
Wednesday, June 11, 2014
June 11th to June 14th, 2014
Day 10 - BSq mod + Thruster mod + Horizontal CP
A1. Back Squat @ 50X1, 2 reps x 5 sets, 1:30 min
A2. Single Arm Ring Rows @ 30X0, 4-6/arm x 5 sets, 1:30 min - ensure hips/shoulder remain square to rings at all times
B. Double KB Front Squats @ 32kg/arm, AMRAP x 3 sets, 1 min
C. Standing Single Arm, Elbow Locked, Scapular Retraction @ slow eccentric/concentric tempo
D. Standing Double Arm External Rotation work - perform at a variety of angles
A1. 295,310,320,330, 330x1
A2. 4-5 per set.
B. 8,7,6. Rest 5 minutes and then 14. was sandbagging big time, got mad did 1 more set and hit an appropriate amount.
C and D. ironscap routine.
Day 11 - tng DL int + mixed MAP sets (short int)
touch n go DL, work to a challenging triple
+
4 sets @ 95%:
20 sec Rowing
40 sec rest
20 sec No Push-up Burpees
40 sec rest
+
5 min rest
+
4 sets @ 95%:
20 sec Rowing
40 sec rest
20 sec No Push-up Burpees
40 sec rest
complete conditioning
Day 12 - Push Strength + Push Stamina + AD ALEnd
A. Press work, feel it out
B. Push-up work, feel it out
C. Pendlay Rows @ 20X0, 3 tough reps every 30 sec x 30 total reps
C. AirDyne, 20 sec near ALL OUT x 6 sets, 3-4 min
Day 13 - off
Day 14 - off
Friday, June 6, 2014
June 6th, to June 10th, 2014
6-6- 14 Day 5 - OHS work + Pull Strength + Pull Stamina + Row ALEnd
A. Lower Trap work - one are at a time
B. Weighted Parallel Grip Chin-up on Rings @ 22X2, build to a max set of 2
C. Weighted Supinated Chin-up @ 20X0, build to a max set of 5
D. AMRAP Strict Pronated Chest to Bar in 2 mins
D. Row Sprint, 25 sec all out x 8 sets, 2:15 min
A. complete.
B. 70#. 2s pause at top is tough.
C. 50.
D. 18. these went fast.
E. 161,161,159,158,156,150,155,150. Felt very good first 2 sets. Would be interesting to see where 500m time is at.
Day 6 - LBC + 30 min MAP Low %’s
4 sets:
30 sec Weighted Right Side Bridge
30 sec rest
30 sec Left Arm Farmer Carry @ 40kg KB
30 sec rest
30 sec Weighted Left Side Bridge
30 sec rest
30 sec Right Arm Farmer Carry @ 40kg KB
30 sec rest
+
30 min @ 75%/moderate effort:
10 lite alternating db power snatch
20 cal rowing
20 walking lunges
20 cal airdyne
9 rounds plus 10 snatch. KB snatch w/ 35#
Day 7 - RDL int + FSq mod + SL int
A. Romanian Deadlift @ 22X1, build to a tough set of 2 - 2 sec pause with plates a few inches off the floor
B. Front Squat @ 50X1, work to a single
C. Front Rack Barbell Walking Lunges, 6 moderate effort reps (i.e. 3/leg) per min x 10 mins
B. 285 with knee sleeves and oly shoes. Warm-up sets were in flats. Built to a 225 clean and front squat during build up.
C. 135x3, 145x1, 155x4, 165x2
Here is the 225 clean + front squat. Maybe a bit fast on the tempo, and caught clean a bit forward on the toes. Easy fix there. Moderate effort. Those legs are SCRAWNY! Happy to be here easily. 6 months since surgery. Hope to be back to 300# clean by end of year, maybe earlier.
6-9-14 Day 8 - Press stamina + AD MAP (60/60—>120/120)
External Rotation work - one arm at a time
+
Scap Protraction work - one arm at a time
+
4 x 180 sec AirDyne @ 85-90%/180 sec AirDyne @ 50%
85,81,77,79 calories per working set. 422 overall. Old Airdyne at home.
Day 9 - off
Monday, June 2, 2014
June 2nd to June 5th, 2014
Cycle 4
Day 1 - DL int + BSq mod + Step-up Stamina
A. Deadlift, work to a challenging single - NOT a max
B. Back Squat @ 50X1, 4-4-3-3-2-2, 2 min - only last 2 sets tough, build for 1st 4 sets
C. DB Russian Step-ups onto 20” box, 15/leg x 3 sets, 30 sec b/t legs - increase load per set, last set should be GRUELLING
A. up to 460. with belt. Felt right, left a bit in there, no psych up or anything wild.
Day 1 - DL int + BSq mod + Step-up Stamina
A. Deadlift, work to a challenging single - NOT a max
B. Back Squat @ 50X1, 4-4-3-3-2-2, 2 min - only last 2 sets tough, build for 1st 4 sets
C. DB Russian Step-ups onto 20” box, 15/leg x 3 sets, 30 sec b/t legs - increase load per set, last set should be GRUELLING
A. up to 460. with belt. Felt right, left a bit in there, no psych up or anything wild.
B. 225,245, 265,285, 305x2,320x2. with belt, knee sleeves and oly shoes. Haven't been wearing anything except nano's most days. Decided to use the accessories today.
C. 35#, 35#, 45# per hand.
In warm up I worked up to a moderate hang power clean, hang clean at 175#. Very easy. Cleans feel fine.
In warm up I worked up to a moderate hang power clean, hang clean at 175#. Very easy. Cleans feel fine.
Day 2 - Press int + Ring MU’s + GHR + AD ALEnd
A. External Rotation variation - both arms moving @ once
B. Scapular retraction variation with straight elbow - both arm moving @ once
C. GH Raises @ 20X0, 5 tough reps per min x 5 mins
D. GH Raises @ 10X0, 25 x 1 set
D. AirDyne, 18 sec near ALL OUT x 6 sets, 4 min min b/t
A + B. completed ironscap routine.
C. complete with 35# across chest
D. complete with 10#
E. 27,27,11(different bike),25,24, 20.
Day 3 - ABC + 30 min MAP Low %’s
EMOM x 15 mins:
1st - 10-15 sec L Sit on Rings
2nd - 20 sec weighted front bridge
3rd - 5 SLOW GH Sit-ups
+
30 min @ 75% effort:
100 cal AirDyne
10 unbroken Russian KBS @ 32kg x 5 sets - 5 breaths b/t
100 cal Rowing
10 continuous burpees x 5 sets - 5-7 breaths b/t
AirDyne for Cals in remaining time
complete EMOM. ~12s sit on rings. 25# plate on back for bridge, 25# weighted sit-up. Was at home, so didn't have access to GHD.
30 min AMRAP- misread this and completely left out the Rowing. Thought it was odd I was on the bike for ~18 mins at the end. Got 362 cals.
A. External Rotation variation - both arms moving @ once
B. Scapular retraction variation with straight elbow - both arm moving @ once
C. GH Raises @ 20X0, 5 tough reps per min x 5 mins
D. GH Raises @ 10X0, 25 x 1 set
D. AirDyne, 18 sec near ALL OUT x 6 sets, 4 min min b/t
A + B. completed ironscap routine.
C. complete with 35# across chest
D. complete with 10#
E. 27,27,11(different bike),25,24, 20.
Day 3 - ABC + 30 min MAP Low %’s
EMOM x 15 mins:
1st - 10-15 sec L Sit on Rings
2nd - 20 sec weighted front bridge
3rd - 5 SLOW GH Sit-ups
+
30 min @ 75% effort:
100 cal AirDyne
10 unbroken Russian KBS @ 32kg x 5 sets - 5 breaths b/t
100 cal Rowing
10 continuous burpees x 5 sets - 5-7 breaths b/t
AirDyne for Cals in remaining time
complete EMOM. ~12s sit on rings. 25# plate on back for bridge, 25# weighted sit-up. Was at home, so didn't have access to GHD.
30 min AMRAP- misread this and completely left out the Rowing. Thought it was odd I was on the bike for ~18 mins at the end. Got 362 cals.
Wednesday, May 28, 2014
May 28th, May 31st, 2014
May 28 Day 10 - BSq mod + Thruster mod + Horizontal CP
A1. Back Squat @ 50X1, 3-4 reps x 5 sets, 1:30 min
A2. Supinated Ring Rows @ 50X0, 4-6 tough reps x 5 sets, 1:30 min
B. Double KB Front Squats @ 24kg/arm, AMRAP x 3 sets, 1 min
C. Low Incline Trap 3 Raise @ 2020, 5 reps x 5 sets, rest as needed - https://www.youtube.com/watch?v=NGghJxgKAjs
D. I’s, Y’s & T’s, 8/movement @ lite load/controlled movement x 3 sets, rest as needed b/t
A1. 275,275, 285x3,285x3 285x3
A1. Back Squat @ 50X1, 3-4 reps x 5 sets, 1:30 min
A2. Supinated Ring Rows @ 50X0, 4-6 tough reps x 5 sets, 1:30 min
B. Double KB Front Squats @ 24kg/arm, AMRAP x 3 sets, 1 min
C. Low Incline Trap 3 Raise @ 2020, 5 reps x 5 sets, rest as needed - https://www.youtube.com/watch?v=NGghJxgKAjs
D. I’s, Y’s & T’s, 8/movement @ lite load/controlled movement x 3 sets, rest as needed b/t
A1. 275,275, 285x3,285x3 285x3
A2. complete 6 reps per set.
B. 15,12,10
B. 15,12,10
C. 8,8,10,10,01
D. complete. Awkward.
also did Ironscap routine at beginning and end of workout.
Day 11 - tng DL int + mixed MAP sets (short int)
touch n go DL Cluster, 3.3 - work to a challenging set
+
10 sets @ high effort:
15 cal AirDyne
10 alternating DB Step-ups onto 24” box - hold 25/hand
5 No Push-up Burpees
1 min b/t sets
*Mix and match work order per set
Day 12 - Push Strength + Push Stamina + AD ALEnd
A. Tricep/Bicep work
B. External Rotation work
C. AirDyne, 15 sec ALL OUT x 7 sets, 3 min
Day 11 - tng DL int + mixed MAP sets (short int)
touch n go DL Cluster, 3.3 - work to a challenging set
+
10 sets @ high effort:
15 cal AirDyne
10 alternating DB Step-ups onto 24” box - hold 25/hand
5 No Push-up Burpees
1 min b/t sets
*Mix and match work order per set
Day 12 - Push Strength + Push Stamina + AD ALEnd
A. Tricep/Bicep work
B. External Rotation work
C. AirDyne, 15 sec ALL OUT x 7 sets, 3 min
Friday, May 23, 2014
May 23rd to May 26th, 2014
Day 5 - OHS work + Pull Strength + Pull Stamina + Row ALEnd
A. Lower Trap work
B. Weighted Pronated Grip Chin-ups @ 50X0, 2-3 reps x 3 sets, 2 min
C. AMRAP Strict Pronated Chin-ups x 3 sets, 2 min
D. Row Sprint, 20 sec all out x 10 sets, 1:40 min
A. scap wall slides and prone y's. also did Crossover Symmetry activation.
B. 60,70,70. Tough tempo.
C. 16,11,10
D. 129m, 124,123,,123,114,129,128,122,124,114. More like 97%. Shorter rest was tough.
Day 6 - LBC + 30 min MAP Low %’s
Single Arm Farmer Hold, 60 sec per arm x 2 sets, rest as needed - start @ 40kg
+
Side Bridge, 60 sec hold x 2 sets, rest as needed b/t (skip these if side bridge bothers elbows)
+
30 min @ 75%/moderate effort:
300 cal AirDyne
50 No Push-up Burpees
Row for cal in remaining time
complete. 88,98.
complete. No breaks. Elbow is fine. Shoulder is problem.
Day 7 - RDL int + FSq mod + SL int
A. Romanian Deadlift @ 20X0, 2-3 reps x 5 sets, 3 min
B. Front Squat @ 50X1, 2-3 reps x 5 sets, 3 min - moderate
C. Single Arm Walking Lunges, 10/leg x 5 sets, 2 min - alternate arms after 10 reps, start @ 32kg
B. 185,205,215,225,225
C. 70,70,80,85,85.
5-26-14 Day 8 - Press stamina + AD MAP (60/60—>120/120)
External Rotation work
+
Scap Protraction work with bands (i.e. like ecap push-ups)
+
6 x 120 sec AirDyne @ 85-90%/120 sec AirDyne @ 50%
Cubans, l-lateral raise, band external rotation, side lying raises, supine external rotation
tiger walk with band
426 calories total. 90% sets: 60,58,50,52,54,56Day 9 - off
Tuesday, May 20, 2014
May 19th to May 22nd, 2014
Cycle 3
Day 1 - DL int + BSq mod + Step-up Stamina
A. Deadlift @ 11X1, work to a challenging set of 3
B. Back Squat @ 50X1, 4-4-3-3-3, 2 min
C. Back Rack Barbell Russian Step-ups onto 20” box, 10/leg x 5 sets, 30 sec b/t legs
A. 415. Could've probably handled a bit more.
B. 225,240,255,275,285. Tempo felt right on.
C. 95,105,105,105,105. Realized on my last set I was using trail leg a bit. Will need to lower weight to better isolate. I seem to do better with other single leg exercises, in terms of isolating the working leg.
Day 2 - Press int + Ring MU’s + GHR + AD ALEnd
A. External Rotation variation
B. Scapular retraction variation with straight elbow
C. GH Raises @ 30X0, 4-6 reps x 6 sets, 1:30 min
D. AirDyne, 12 sec ALL OUT x 8 sets, 2 min b/t
C. used a band around neck plus 10#, 20#, 25#,25#,25#,25# x 6 reps per set.
D. 19,19,19,20,17,19,20,19 cals.
Day 3 - ABC + 30 min MAP Low %’s
Accumulate 3 minutes of L Sit from Rings
+
30 min @ 75% effort:
500m Row
20 Walking Lunges
20 Russian KBS - 24kg
200ft Left Arm Farmer Carry - 32kg KB
200ft Right Arm Farmer Carry - 32kg KB
6 rounds plus 130m. Did the WL with 30# sandbag on back rack. Everything unbroken. Farmer carry got tough towards the end.
Wednesday, May 14, 2014
May 14th to May 18th, 2014
Day 10 - BSq mod + Thruster mod + Horizontal CP
A. Back Squat @ 50X1, 4-6 reps x 5 sets, 3 min
B. DB Thrusters, 8-12 reps x 5 sets, 1:30 min
C1. CGBP @ 40X0, 6-8 reps x 5 sets, 1 min
C2. Ring Rows @ 20X2, 6-8 reps x 5 sets, 1 min
D. Low Incline Trap 3 Raise @ 2020, 5 reps x 5 sets, rest as needed - https://www.youtube.com/watch?v=NGghJxgKAjs
E. Wall Slides, 30 sec movement x 5 sets, rest as needed b/t
A. 205,225,235, 245x4,245x4. Weight wasn't too bad, tempo was rough on sets 4 and 5. Didn't force any reps.
B. with 45#/h 10,11,12,9,9. Really copped out here with the low reps.
c1. 165, 175x6, 175x6, 175x6, 175x6. No forced reps.
c2. 8,8,6,6,6,.
D. complete with 8#/h.
E. complete.
used crossover symmetry for warm-up and cool down.
Day 11 - tng DL int + mixed MAP sets (short int)
touch n go DL @ 20X0, work to a challenging set of 8 - only one real tough effort
+
10 sets @ high effort:
9 cal AirDyne
6 alternating db power snatch - 65lb
6 hand release burpees
1 min b/t sets
*Mix and match work order each set
DL 340x8. Was challenging but a bit more in there.
all sets between 43 and 47s. Felt good.
Day 12 - Push Strength + Push Stamina + AD ALEnd
A. Press @ 20X0, 3-3-3-2-2-2, 3 min
B. Push Press @ 10X0, 10-15 moderate effort reps x 4 sets, 2 min
C. AirDyne, 12 sec ALL OUT x 8 sets, 2:30 min
B. skipped as shoulder isn't right.
C. 19-20 cals for first 5 sets. 17-18 cals for last 3 sets. I was feeling awful towards end of this. Pretty tough.
Day 13 - off
Day 14 - off
Friday, May 9, 2014
May 9th to May 13th, 2014
5-9-14 Day 5 - OHS work + Pull Strength + Pull Stamina + Row ALEnd
A. OHS @ 55X1, 3-3-2-2-2, 2 min - moderate, full depth, tight in bottom
B. Weighted Supinated Grip Chin-up Cluster @ 20X0, 1.1.1 x 5 sets, 2 min
C. 1 strict pronated chin-up every 10 sec for up to 10 mins - perform full ROM on concentric and eccentric
D. Row Sprint, 20 sec all out x 10 sets, 2 min
B. 70,70,75,75,78
C. complete all 10 mins, Pretty easy. Added a few extra reps throughout.
D. 123,129,130,130,130,129,124,124,125,123 meters.
Day 6 - LBC + 30 min MAP Low %’s
EMOM x 12 min:
1st - 30 sec weighted R Side Bridge
2nd - 30 sec L Arm Farmer Hold @ 40kg KB
3rd - 30 sec weighted L Side Bridge
4th - 30 sec R Arm Farmer Hold @ 40kg KB
+
30 min @ 75%/moderate effort:
15 cal AirDyne
5 Right Arm KB Clean and Press @ 16kg
15 cal AirDyne
5 Left Arm KB Clean and Press @ 16kg
15 cal AirDyne
15 Burpees
EMOM- complete
7 rounds plus 41.
Day 7 - RDL int + FSq mod + SL int
A. Romanian Deadlift @ 21X1, 4-5 reps x 4 sets, 3 min - pause 1 sec with plates about 2-3” off floor
B. Front Squat @ 50X1, 3-4 reps x 5 sets, 3 min - moderate
C. DB Reverse Lunges, 6-6-6-15-15/leg, 1 min b/t legs - no alternating b/t legs
B. 155,165,175,185,195. Felt good here. I think my positioning has improved.
C. Did not have access to heavy DB today so used BB for the 6s. 185,185,185, 45#/h for the 15s.
Day 8 - Press stamina + AD MAP (60/60—>120/120)
Seated Barbell Press @ 33X0, 4-6 reps x 5 sets, 3 min
+
8 x 90 sec AirDyne @ 85-90%/90 sec AirDyne @ 50%
Seated BB press, no chair back. 105x6,115x6, 120x5,120x5, 120x4
AD 483 cals total. ~45/15cals during early sets. Slowed to ~39/16 cals during the late sets.
Day 9 - off
Monday, May 5, 2014
May 5 to May 8, 2014
Cycle 2
5-5-14 Day 1 - DL int + BSq mod + Step-up Stamina
A. Deadlift @ 11X1, work to a challenging set of 5
B. Back Squat @ 50X1, 5-6 reps x 5 sets, 2 min - moderate loading
C. DB Russian Step-ups onto 20” box, 10/leg x 5 sets, 45 sec b/t legs
A. 395
B. 185,195,205,215,215
C. 30, 35x 4
5-6-14 Day 2 - Press int + Ring MU’s + GHR + AD ALEnd
A. Press @ 30X0, 3-5 reps x 5 sets, 3 min
B. Ring Muscle-ups, 2 reps per min x 5 mins
C. GH Raises @ 30X0, 6-8 reps x 5 sets, 2 min
D. AirDyne, 10 sec ALL OUT x 8 sets, 1:45 min b/t
B. complete. Felt pretty easy.
C. with 20#, 25#, 25, 25,35x7.
D. complete, rested 1:40 as I rested only 1:50 last time I did this. 15,15 cals per set.
Day 3 - ABC + 30 min MAP Low %’s
EMOM x 10 mins:
1st - 8-10 sec L Sit on Rings
2nd - 8-10 sec L Sit from bar
+
30 min @ 75% effort:
250 cal AD
25 burpees - no jump
10 kbs - 24kg x 10 sets - 5-8 breaths b/t reps
25 burpees - no jump
Row for cal in remaining time
Thursday, May 1, 2014
4-30-14 to 5-4-14
4-30-14 Day 10 - BSq mod + Thruster mod + Horizontal CP
A. Back Squat @ 50X1, 6-8 reps x 4 sets, 3 min
B. Thruster, 5-4-3-2-1, 1:30 min - moderate, increase per set
C1. Ring Push-ups @ 50X0, 8 reps x 5 sets, 1 min
C2. Ring Rows @ 50X0, 4-6 reps x 5 sets, 1 min
D. Low Incline Trap 3 Raise @ 2016, 5 reps x 5 sets, rest as needed - https://www.youtube.com/watch?v=NGghJxgKAjs
A. 155,175,195,205, all for 8 reps. Felt good. Achilles doesn't seem to be limiter at all. Excited to progress here.
B. 125x5,135x4,145x3,155x2,165x1.
C1 complete. Easy.
C2. complete 6 reps per set. Last couple sets got a bit tough.
D. 8# x 5 reps x 5 sets. Wow. I need the work here. This was hard.
5-1-14 Day 11 - tng DL int + mixed MAP sets (short int)
Fat Bar Deadlift @ 20X0, work to a challenging set of 5 - I want you to switch back and forth with over/under hand grip, alternate each set
+
10 sets @ high effort:
10 air squats
8 kbs - 24kg
6 no push-up burpees
45 sec b/t sets
Up to 385# x 5 reps with mixed grip for DL. Last rep had to reset back at bottom so tempo was off.
all 10 sets complete unbroken and fast. ~41s per set. This was pretty easy.
Day 12 - Push Strength + Push Stamina + AD ALEnd
A. Press @ 11X1, 3-2-1-3-2-1, 2 min - heavy on 2nd wave
B. 1 HSPU every 20 sec x 30 total reps - adjust depth as needed to challenge yourself
C. AirDyne, 10 sec ALL OUT x 8 sets, 2 min
A. 135,145,155 145,160,170
B. completed 24 reps. no depth. first time doing HSPU in ~5 months.
C. complete 14 cals, 15 cals x 7, 14 x 2.
Day 13 - off
Day 14 - off
Friday, April 25, 2014
4-23-14 to 4-30-14
4-23-14 Day 3 - ABC + 30 min MAP Low %’s
EMOM x 10 mins:
1st - 6-8 sec L Sit on Rings
2nd - 6-8 sec L Sit from bar
+
30 min @ 75% effort:
50 cals AirDyne
20 KBS - 24kg
50 cals Rowing
20 Air Squats
complete.
4 rds + 1 calorie.
Day 4 - off
4-25-14 Day 5 - OHS work + Pull Strength + Pull Stamina + Row ALEnd
A. OHS @ 22X1, 5-4-3-2-1, 2 min - moderate effort
B. Weighted Wide Grip Pronated Chin-up @ 30X0, 2-3 reps x 3 sets, 3 min
C. AMRAP Strict Pronated Chest to Bar x 3 sets, 3 min
D. Row Sprint, 20 sec near all out x 8 sets, 2 min
A. 85,95,105,125,135. Lower half felt fine. Right shoulder felt a bit wonky.
B. 70x3,75x3,80x2
C. 10,8,7
D. 122m ,125,122,124,127,126,124,122
Day 6 - LBC + 30 min MAP Low %’s
Weighted Side Bridges, 30 sec per side x 5 sets per side, rest as needed b/t
+
30 min @ 75%/moderate effort:
(2k Row buy-in)
30 sec front bridge
20 alternating step-ups onto 20” box
10 right arm hang kb snatch @ 16kg
10 left arm hang kb snatch @ 16kg
Day 7 - RDL int + FSq mod + SL int
A. Romanian Deadlift @ 20X0, 5-5-3-3, 3 min - tap plates to floor at the bottom
B. Front Squat @ 50X1, 4-5 reps x 5 sets, 3 min - moderate
C. DB Split Squats @ 30X0, 6-8/leg x 5 sets, 1 min b/t legs
B.115,135,155,165,165 all for 5 reps. Felt pretty good. Lower half is fine.
C. 55#/ h, 70, 80,80, 80. 7 and 6 reps with left leg for last 2 sets. All other sets with 8 per leg.
4-28-14 Day 8 - Press stamina + AD MAP (60/60—>120/120)
Press @ 11X1, 10-15 reps x 3 sets, 3 min
+
10 x 60 sec AirDyne @ 85-90%/60 sec AirDyne @ 50%
403 calories on AD. 31/11 early, slowed to ~27/10 late.
4-29-14 Day 9 - off
Thursday, April 17, 2014
4-17-14 to 4-23-14
Week 6
I was traveling Wednesday and rested so workouts are a day behind until Sunday
4-17-14Thursday Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance
A. Deadlift, work to a moderate effort single
B. Seated DB OH Press @ 20X0, achieve an accurate 6 RM
C. Weighted Pronated Chin-up @ 30X0, achieve an accurate 6 RM
D. 150 cals @ high effort x 1 effort
A. up to 365 on 31mm bar. Was a bit conservative after tweaking back last week.
B. 6RM at 65#/h. Think I would have hit 70#. Next set of DBs I had was 80#.
C. 58#.
D. 5:36. About a 9/10 effort wise. Painful but not outrageous.
after 1 min 31 cals, 2 min 58, 3 min 87, 4 min 109, 5 min 135. This was best recollection. It looks like minute 4 was the big let down.
Friday Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap
A1. GH Raise @ 22X0, 6-9 tough reps x 5 sets, 1 min
A2. Front Squats @ 50X1, 10 reps x 5 sets, 1 min
B. EMOM x 20 mins:
1st - 6-8 sec L Sit on Rings
2nd - 30 sec Right Arm Farmer Hold with heavy KB or DB
3rd - 6-8 sec L Sit from Bar
4th - 30 sec Left Arm Farmer Hold with heavy KB or DB
D. Posterior Delt/Scap extra work
A2. 65,75,85,85,85. Low back fatigued a bit. Certainly could go higher but want to progress slowly with achilles.
B. complete. Used 88 and 25# KB on farmers hold. I can farmers walk now.
D. complete.
Friday - Deadlift slow + Step-up + Row MAP
A. Deadlift @ 11X1, work to a moderate effort set of 5
B. 1000m Row @ 1:39/500m x 2 sets, 6-8 min b/t efforts
C. DB Russian Step-ups onto low box, 30/leg x 2 sets, 1 min b/t legs
B. 3:15.5, 3:16.3, so kept it a bit under the 1:39 pace. Felt good on both. 7 mins rest.
C. complete with 35#/h.
Sunday - Press int + Deadlift slow + AD LP1-->LP2
A. Press, work to a max (5 min after last attempt)
B. Press @ 20X0, AMRAP @ 85% RM x 3 sets, 5 min
C. Deadlift @ 11X1, 2 reps @ 225lb per min x 10 mins
D. AirDyne, 60 sec max cals x 1 ball busting effort
A. 165. missed 172 x 3. Press is so up and down. Hit 180 a couple months ago.
B. 147 x 3,2,2. Further proof that press was all messed up today.
C. skipped because I was on 4th day in a row and had deadlifted yesterday.
D. 38 cals on blue AD rested 8 mins then 47 on black AD. STILL figuring out which AD's read properly for different efforts. Blue does not read sprints properly. Black does. So 47 is the number but will beat that if done fresh.
Monday - GHR + Goblet Squat + AD MAP
For time:
100 cals AirDyne
100 Air Squats - hands on back of head
100 cals AirDyne
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