June 15 to June 26

June 26

A: Back Squat 8 sets of 3 @50-60%-explosive; rest 1 minute b/t sets +
complete with 155# and 80# of chain weight at the top.

Super set-
3 sets 8-12
Back Squat  - 215x12, 215x10, 215x9

Seated DB Press  45x11, 45x9, 45x9

rest 90s

Super set
3 sets 12-14
Barbell Walking lunges - 105,135,135   ---not enough weight. will add more next time. 

Shrugs - 80# DB/H  

Super set
3 sets12-15
DB Side lateral raise - 12#/h x 12 reps per set. 

Upright Row - used penally row again   75# x 15 for 3 sets

3 sets of 12-15 abs of your choice - GHD sit-ups

June 25- rest

June 24
Wanted to run today so did some 90% intervals at the track
800m run in 2:56
rest 3 mins
400m run x 5
rest 2:40 after each
 82s,82,82s,82s,83s
200m run
rest 1:25 after each
36s,35,34,34

June 23


A: Bench Press 8 sets of 3 @50-60%; lower slow and explode up; rest 45 seconds b/t sets.
135x2, 145 x6.  Light, fast explosive.   1RM is 275 from a few weeks ago.

+
Super Sets- one movement to the next with no rest. Rest 60-90 seconds after each super set.

Super Set
4 sets of 8-12
DB Bench Press - 50,60,60,60.  all sets 12 reps
Wide Grip Lat Pull Downs.  105 x 12 for 4 sets.

Super set
4 sets 12-15
DB Fly - 15,20,20,20. 15 reps per set
Seated Row- can sub Pendlay or Bent Over Barbell Row here as well.  penally row 95# x 15 reps per set.


Super set
3 sets 8-12
Standing Barbell Curl - 45,55,55

Close Grip Bench Press 135,145,145

Super set
3 sets 12-15
DB Hammer Curl   30#  12 per set.
Tricep Rope pressdown- if no rope use v-bar or straight bar.  65# resistance per side. x 15 reps.
June 22
Did group class at GSR Crossfit
A. Snatch complex. at 115.
B1. BS x5   22,245,265,275
B2. 2 pull-ups, 3 CTB, 4 belly button to bar.

C 15 min AMRAP
8 wall walks
30 KBS - 70#
15 OHS w/ 35# KB.

1 round plus 3 OHS. OHS were super challenging on mobility. Really not a good stimulus for me with the bad OH mobility.

Week of June 15th- June 21.
Out of town working 13 hour days. Workouts were minimal. Did 150 push-ups one night. 200 lunges unbroken another night. Ran for 30 mins another morning.

June 14
filthy fifty
23 something. Was hoping for under 20. Was on pace until the WB. Then it fell apart. 

June 6th to June 12th, 2015

Friday June 12th, 2015
A. Back Squat - build to a tough 5.  - 295. Bit more here
B. Hang Clean. Clean.   build to tough 1.   235.
C. GH Raise @2020 x 10 reps x 3 sets.
D. 400m farmers walk with 80# DB/ hand.  6:40

Thursday June 11th, 2015 - rest

Wednesday June 10th
A. Push Press. Split Jerk - Built to 225.

B. Run 200m
20 KBS - 70#
10 burpees
rest 2 mins x 4.

Tuesday June 9th, 2015
Every 5 mins start a set.
Row 500m
12 pull-ups
9 hand release push-ups

2:28,2:10,2:24,2:08, 2:26, 2:13.   I ran 400m on sets 2,4,6.

Monday
last WOD at CFB
A. Power Clean max - 275.  Failed 285.

B. Open 14.4
14 min AMRAP
row 60 calls
50 T2B
40 WB
30 PC - 135#
20 muscle-ups

I got through 8 muscle-ups.  Toes to bar started with 7s for about 5 sets then 3-5s to finish. Low back fatigue seemed to be limiter here.  On PCs breathing and low back was limiter.

Sunday
Runs
100m rest 30s x 6.   all 17 and 16s
200m rest 60s x 4   34,34,36,36
400m rest 90s x 2   1:27,1:29
I'm out good running shape.

Saturday June 6th, 2015
Jackie - 5:57.   PR is 5:56.  Row in 3:27, thrusters 32/18.   pull-ups unbroken.

June 1-5 , 2015

Friday June 5th, 2015- rest

Thursday June 4th, 2015

A. work up to heavy back squat - 335
B. 10x10 back squat at 195#.  complete. rest 90s-120s between.  90s early 120s late.
C. 10 rounds of
20 walking lunges
20 squats
45s wall sit
rest 30s
complete. ouch

nearing end of 9 week German volume training. (4 weeks on, 1 week light work/recovery, 4 weeks on) Will be excited to move on as this was tough.

Wednesday June 3rd, 2015

A. work to heavy bench - 275-lifetime PR
B. 10x10 bench.  165 for 8 sets.  170 for 2 sets.
C. 5 rounds
10 dips
10 strict pull-ups
10 push-ups

5 rounds
5 dips
30s ring hang
5 push-ups

cut some of the total volume of part C that was planned today as my lats are super tight (deadlift work from Monday?)

Tuesday June 2, 2015
Recovery work.    20 min run @ 8:00 min mile pace. 25 minute AD easy, 330 cals

Monday June 1, 2015

A. 4x4 SLDL (2 each side) @ 135#

B. Work up to Heavy DL - 505#

C. 4x2 DL @  405,405,425,425

D. 4x (30sec Work/30sec Rest) Back Squat @ 75#

17,20,20,18    21,18,16,15   20,17,14,15

Three Sets, Rest 4 minutes between each

E. 3x10 GH Raise @ 2011  0,10,10

F. Cool Down on AD 5 mins

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.

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

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. 

3 rounds at 90%
Row 500

50 DU's

Run 400m

time cap is 20 minutes

16:35. 

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. 

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

17:48

Tuesday July 22,2014

10 rounds for time :
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.

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

12:53 in the rain. 

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

For time

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.