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
Subscribe to:
Posts (Atom)