1st Day Back

Rested the neck/back Thurs/Friday and felt alright today so did a light workout just to get a good sweat in. 

WOD

500m Row

15 GHD's

15 Goblet Squats

15 Pushups

Rest 2m (x4)

*4:10/3:46/3:40/3:38

Felt pretty good, the neck is still tight when I look up and down but getting range of motion back left to right.

Strength

Reverse Hyper 

3x15

*Used 50# since this was first time using it. I can tell this will

Wednesday

Back Squat
340x5/380x3/405x2/425x2 (PR)

2a. Push Press
*240/245/250/255/260(Tweaked my upper back and stopped)
2b. Pause FS
*275/285/295/305/315

Felt my trap and neck slip a little bit and am fairly sore. Went to chiropractor and will ice and should be fine after rest day tomorrow.

Tuesday

BB Gymnastics

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.

*Worked up to 165#

2a) 5X3 Snatch Pull – heavy, rest 45 sec.

*Worked up to 245#

2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec.

*Worked up to 265#

Strength

1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor)

*8/7/7, didn’t use weight, still trying to develop capacity for this movement.

1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

65/65/75/95

Conditioning

2) 5 rounds for total working time of:

         9 Hang Squat Cleans 185#

         18 Burpees

*1:27/1:30/1:45/1:32/1:27

*All Squat Cleans U/B except Round 3. Burpees were slow but that was the price of going U/B during cleans for me.

         *Rest 1 minute between rounds.

25 June

B Gymnastics

1) 7X1 Snatch – heaviest possible with near perfect technique, rest as needed.

*Worked up to 235, missed 245. Didn’t feel good today, not sure what why, just felt slow.

2) 7X1 Clean – heaviest possible with near perfect technique, rest as needed.

*Worked up to 320#, failed at 330#. Same story for Cleans, not sure

Strength

7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

     Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning: Gym Session

1) For time:

     Row 1k

     20 DB HSPU

     3 Rope Climbs 15'

     Row 750m

     15 DB HSPU

     3 Rope Climbs 15'

     Row 500m

     10 DB HSPU

     3 Rope Climbs 15'

*18:16

*Kipped all HSPU in sets of 4-7. Definitely different than regular kipping HSPU. Tried to keep the rows aggressive. Stayed between 1:42(1K), 1:51(750), 1:52(500M).

EMOTM FOR 10M

ODD MINUTES: 10 U/B T2B

EVEN: 5 OHS (135)

*COMPLETE

TRAINING VIDEO

https://vimeo.com/44696413 

Saturday, June 23rd

BB Gymnastics

5X3 Split Jerk off Blocks – heaviest possible, rest 90 sec.

*275/285/295/300/305(missed last rep)

*Felt good, still catch soft every few reps but felt solid today.

Strength

1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

*Used 255# + Green Bands

1b) 5X5 Bench Press - heaviest possible all sets, rest 2+ minutes

*255/275/300/300/300

*Felt really good for not benching in a few months.

Conditioning

1) 5 rounds for total working time of:

5 Hurdle Jumps 30″
Sprint 50m
5 Hurdle Jumps 30″

10 Front Squats 200#

15 UB Pullups

Rest 1:1 minus 10 sec. - if the round takes 1:20, rest 1:10

*1:24/1:20/1:17/1:22/1:13

*All time was made/lost on FS. They were all U/B but sometimes caught myself resting too long at the top of reps.

2) Tabata - Burpees

*Did this with 30" Burpee BJ as we have these in a comp coming up in July and wanted to see how they felt. Still went all out, just added the jump.

4/4/4/4/4/4/4/6

34 Reps

22 June

BB Gymnastics

1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec.

*Worked up to 195, felt alright, missed a few because of slow turnover.  1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. 

*Stayed at 215, more there. 

Conditioning

1) 4X5 UB Muscle-Ups - rest 60, 75, 90 seconds

*5/5/5/4

2) 12 minutes Row for distance:

30 seconds ALL OUT

30 seconds Active Recovery

*2654m

Skill

30 minutes practice of:

1) OH Pistols

2) HS Walks

3) Ring HSPU

*Complete

20 June

Training (2p)

Warm-Up

6m Z1 Warm-up

BB Complex

Mobility

BBG

1. 7x2 Vertical Clean off High Blocks + 1 Push Jerk – Heavy But Fast

*Complete Both Cleans then 1 Push Jerk

*Worked up to 245, felt good. 

Strength

1. BS: 3x5@75%, 2x5@80%

*305/305/305  325/325
*This is the best my squats have felt in a while.

2a. 5x3 Push Press

*225/235/240/245/245 

2b. 5x3 Pause FS

*225/245/245/250/250

Conditioning:

1.

12m AMRAP of:

15 KBS (2)

1 Trip Prowler (high bar)

15 WallBall Over The 10' Line (20)

1 Trip Prowler (low bar)

 *4+3 KBS

*Brutal

Rest 10m

2.

(3)

400m Run

5 Muscle-Ups

Rest 3m

*2:30/2:30/2:26

*All Mups U/B but took about 20 seconds rest before starting after coming from the run. 

19 June

Training (2p)

Warm-Up

-Row/BB Complex/Mobility

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.

*155/165/175/175/185(x)/185(x)/185(x)
*Felt awkward at times but definately exposed some faults in my final pull. 

2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec.

*185/215/235/235
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

*115/125/135/145

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)

*6-6-6-6

Conditioning

5 rounds for total working time (not including C2B) and total reps of C2B:

75 Double-Unders
10 Push Jerks @ 135/95#
*Rest 15 seconds before C2B.

ME UB Kipping HSPU
*Rest 1 minute before starting next round.

*1:11/1:10/1:10/1:09/1:10

16-16-10-9-6

*This felt good, had to sub C2B for HSPU. Lats and hands were pretty tore up from previous days workout.

Training Video

https://vimeo.com/44351397

18 June

Training (1p)

Warm-Up

BB Complex/Rowing/Mobility

Strength:

1. Split Jerk @ 80%. 2 Reps EMOTM for 10m. 

*Used 265. Felt good, no missed reps, got a little sloppy towards the end. 
Video
https://vimeo.com/44325855 

2. 10x2 Banded Deadlifts

*Used Green Bands and 225# on the Bar. Felt good. 

Video
https://vimeo.com/44325856

WOD 1:

3 RFT

50' Yoke Carry (used 305# BB)

10 Hang Squat Snatch (135)

30 T2B

*12:43

*T2B are slowly starting to feel better. 9/1 - 6/4 - 10 on Hang Squat Snatch. T2B were in sets of 5-7 from the start. 

REST 10m

WOD 2:

60 Pullups

15 Thrusters (155)

30 Calories Row

60 GHD Situps

15 OHS (185)

30 Calorie Row

60 Pushups

15 Power Cleans (225)

30 Calorie Row

*35:52

*This was really bad for me. Not sure what happened. Right from the start, didn't have much energy. OHS crushed me. Couldn't catch my breath throughout the workout. GHD's way harder than they should have been. WTF...

16 June

Vitality Closed Due To USAW Cert

HOME WOD

1m DU's

rest 1m 

1m KBS (2)

rest 1m

1m Pushups

rest 1m 

1m T2B

rest 1m 

1m DU's

rest 45 seconds

1m KBS

rest 45 seconds

1m Pushups

rest 45 seconds

1m T2B

rest 45 seconds

1m DU's

rest 30 seconds

1m KBS

rest 30 seconds

1m Pushups

rest 30 seconds

1m T2B

rest 30 seconds

1m DU's

rest 15 seconds

1m KBS

rest 15 seconds

1m Pushups

rest 15 seconds

1m T2B

*Not sure what my score was, I just know I lost by 6 reps to Jess.

Rest 10m

1.5 mile cool-down run

15 June

Ended up having to get an Endoscopy for some digestive issues that I have been having prior to Regionals. Doc wasn't sure what the cause was, says it may be ulcertive colitis but they are running some more tests to make sure. Took the day off of training. Will pick it back up tomorrow.

13 June

Training (2p)

Warm-Up

-BB Complex/Rowing

BBG:

1. 7x2 Snatch Off High Blocks

*185/185/205/205/215/215/215/215

2a. 4x3 Snatch Pulls

*255 for all. Didn't feel like I had any power at all with these....

2b. 4x3 Drop Snatch

*95/105/115/125. Felt alright.

Conditioning:

5 Muscle-Ups

100m Row

4 Muscle-Ups

200m Row

3 Muscle-Ups

300m Row

2 Muscle-Ups

400m Row

1 Muscle-Up

500m Row

*9:16

*Failed on a few muscle-ups and just didn't feel that great on these. Can feel my weight with this and it definately makes me want to lose 5-10 pounds and see how much better they would feel...

Rest 10m

EMOTM Complete 20 Burpees for 5m

*Did 20 Burpees in 50 seconds, then did amrap burpees in the remaining 4 minutes giving myself the same amount of rest as in the first minute. 

*20/17/15/14/14

*80 Total Burpees

Strength: 

4x8 Weight GH Raises

*Complete

Training Video

http://vimeo.com/44003788

12 June

Training (230p)

Warm-Up

BB Complex/Row/Mobility

BBG:

7x2 Clean off High Blocks + 2 Jerks

*225# for All

*Felt pretty good, stayed rather light since this was the first time working off the high blocks. 

Strength:

Back Squat:

1x8@75% = 290

1x5@85% = 330

1x3@90% = 355

1x3@95% = 390

1x3@95% = 390

*Felt pretty good, was supposed to finish with 380 but decided to go 390 as it felt solid. 

2a: 5x3 Push Press. 205/215/225/225/225

2b: 5x3 Pause Front Squats 225/225/225/225/225
*This was tough due to the short rest and high number of sets.

Skill/Conditioning

Max Effort Parallette HSPU to 4" deficit

*4/3/3/3

4 Rounds for Total Working Time

10 Over The Box Jumps (24"/5 lined up in a row)

15 U/B Pullups

50 Double Unders

15 HR Pushups

*1:45/1:36/1:35/1:29

4x200m Sprints

2:1 Rest

*35/34/35/35

*Felt slow but was gassed after all the volume earlier.

Training Video
https://vimeo.com/43936690

11 June, 2012

Training (2p)

Warm-Up

BB Complex/GHD Work/Rowing

Bar Complex

Strength:

*Play with OHS and increase load based on how it feels. 

270/295/310/320

WOD:

21-18-15-12-9-6-3

KBS (2 Pood)

WB

Double-Unders

*All Need to be U/B

*Did this previously in March and it crushed my lower back. Wanted to do it again and see if the lower back issue was fixed. Back felt much better this time around but still got tight towards the end of the 6-3 sets. Not nearly as bad as last time. 

Previous Time - 9:26

New Time - 8:47

Training Video

https://vimeo.com/43858754

Rest 10m

Row 1k @ 75%

*3:53

Rest 10m

Gymnastics/Skill

EMOTM for 10m

Odd: 10 C2B Pullups

Even: 10 Kipping HSPU

Day 2 Comp

WOD 1 (1115a)

“The Eliminator”

3 rounds for time of:
15 Ring Dips
20 KB Snatches 32/24kg (10l/10r)
30 Jumping Squats 45#
*7:09
*This was alright but the Jump Squats really slowed me down. I did the RD U/B and the Snatches U/B but the JS were tough for me.

Video
http://vimeo.com/43769127


WOD 2# (1215p)

“The Terminator”
5 min AMRAP of Muscle-Ups to Ring HSPU.
*For total reps.
*1/1
*This did not go good for the hometeam…I was able to get 1/1 and then failed for the next 4:30 minutes on the HSPU portion with a few near death experiences. Probably will hold off on these until I am able to work 1-on-1 with Rudy.

Video
http://vimeo.com/43769125

-rest 2 minutes
5 min AMRAP of Double-Unders including a 500/450m Row buy-in.
*Score is total number of DU subtracted by the total number of seconds rowing.
*1:30 Row/315 Double-Unders
*225 Score
*Made 3 mistakes within the first 50 double-unders and then went U/B for about 200.

Video
http://vimeo.com/43769126

-rest 2 minutes
10 min AMRAP of:
3 Rope Climbs 15′
6 Bench Press @ 205/120#
9 GHD Situps
*5+1 Rope Climb
*This felt pretty good, bench press wasn’t bad at all and it was just controlling my breathing and rest during the Rope Climbs.

Video
http://vimeo.com/43769124

WOD 3# (4p)

“The Masturbator”

4 rounds of:
3 Stone to Shoulder 150
50′ Stone Carry 150
3 Stone to Shoulder 150
7 Deficit HSPU
-then-
50 Wall Ball 20
*9:09
*First time playing with the 150# stone, prior we had always used the 120# Stone. Didn’t feel that bad. I kipped the HSPU U/B for first 3 Rounds and then broke the last set to 4/3. WB were U/B.

Video
https://vimeo.com/43815193 

8 June, 2012

Training (145p)

1RM Snatch

 *185/205/220/230/240/250(PR)/260(PR)/265(x)
*Felt really good on these and I think there is at least 5-10 more pounds in the next month or so.

1RM Clean and Jerk

*285/305/320(PR)/330(PR)

*If I would have known I was going to PR by 35#, I would have climbed much differently but by the time I hit 330, I was pretty much done and didn't attempt anything else.

Conditioning

“BP Made up a WOD That None of You Can Do”

For time:

7 Bear Complex @ 185
50′ HS Walk
5 Bear Complex @ 205
50′ HS Walk
3 Bear Complex @ 225
50′ HS Walk

*16:53

*This was pretty brutal. Went U/B on 185 and then failed once during the 205 set. Went U/B on 225. Handstand walks were decent, broke it up a few times knowing that I had to have something left in the shoulders for the 205 and 225 complexes. Very curious to see how others did on this. I don't think my time is going to be that good compared to others, wish I wouldn't have failed at 205....

Snatch and Clean and Jerk PR's

http://vimeo.com/43701607 

Full Training Video

https://vimeo.com/43704576

6 June

Training (145p)

 

BB Gymnastics

1) 7X1 Snatch off blocks - heavy, rest 60-90 sec.

*155/185/205/215/220/225/230/235/240/245/250/255(x)/255(x)
*First time doing these so didn't have a good idea as to where I should start. Climbed with small jumps which I will do much differently next time. Felt really good. Felt so much faster under the bar and I just need to get more comfortable holding the bottom position as it gets heavier. This was good for my confidence, hopefully it translates into hitting 250 without the blocks. 

Strength

1a) 5X5 Close Grip (12-14") Bench Press - heavy but not maximal, rest 60 sec.
*225 for all

1b) 5X5 Supinated BB Bent Over Rows - heavy but not maximal, rest 60 sec.

*135 for all

Conditioning 

3 rounds for time of:

75 Double-Unders

15 HSPU (regionals standard)

10 Hang Squat Snatches 135#

*9:26

*DU's took more out of my shoulders than I thought for the HSPU. Went U/B on first set of HSPU. 5/5 first set of Snatches. 10/5 on second set of HSPU and 6/4 on Snatches. Last set went 7/4/4 on HSPU and 7/3 on Snatches. I really wanted to go U/B on last set but just pussed out. I am curious as to what the other times were for this. I imagine they were probably in the low 8s if they didn't get hung up on HSPU like I did. 

Training Video

http://vimeo.com/43565360

5 June

BB Gymnastics

1) 7X1 Clean off blocks (just below knees) @ 80-90% - load should be heavy, but comfortable - rest 60-90 sec.
*275
*This felt good, first time doing these, this was probably closer to 75-80%.

2a) 4X3 Jerk Dip Squats @ 110% of Jerk - rest 60 sec. 
*345#

2b) 4X3 Jerk Balance - heaviest possible, rest 60 sec. 

*This felt a little awkward, stayed at 185#. Bothered my knee a little bit on the reps that I didn't get that front foot out as far as it needed to be.

Strength

Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.

*290x8/315x5/335x5/355x3/380x3
*Felt good, had some pain in my L knee but the weight felt good. 

Conditioning

1) EMOM for 7 minutes 3 Deadlifts @ 70%

*335#

2) 5 rounds for total working time of:

Run 100m

15 UB C2B Pullups

10 Thrusters 24kg DB (one each hand)

Run 200m

*2:27/2:25/2:33/2:36/2:53
*This was rough, C2B got tough in the later rounds.

Rest 1:1

Strength

1a) 3X20 Reverse Hypers - medium weight, rest 45 sec.

1b) 3X10 GH Raise - rest 45 sec.
*Don't have a reverse hyper so we did Leg Curles off of pulling blocks with a DB between feet. Will vid next time to show you to see if it is an acceptable sub. 

Training Video
https://vimeo.com/43494378


*Overall felt pretty good today, Left Knee is sore from doing the Jerk Squats and Jerk Balance incorrectly but I will ice and be fine tomorrow.

Early Session Training (11a)

BB Gymnastics

1) 5X3 Tall Snatch - heaviest possible, rest 60 sec.

*75/95/105/115/125

*First time doing this, it felt a little awkward at first but got alot out of it. 

2a) 4X3 Snatch Push Press + OHS - heaviest possible, rest 60 sec. (1 PP + 1 OHS = 1 rep)
*205/220/225/235

*Felt alright, OHS position was a little rough but got better as I went.

2b) 4X3 Snatch Pulls - heaviest possible, rest 60 sec. (use straps)

*255

*Didn't feel great at all, not sure what the problem was here. 

Conditioning

1) 10 minutes Airdyne/Row for distance:

20 sec ME

40 sec active recovery
*2,661m Total

*Stayed on rower the entire time. Sprints were around 1:24/avg and recover was around 2:15/avg.

*Rest as needed.
10m

2)  20 minutes of moderately paced, moderately heavy: 

75' HEAVY Yoke Carry

50 Sec L-Sit Hold (accumulated)

20 HR Pushups

Notes: Yoke Carry should be heavy enough that you want to rest, but don't have to. If you do not have a Yoke, you may sub a BB, but the Yoke is absolutely recommended. Perform this entire effort between 70-80%. Do not worry about score or rounds, just continue moving the entire effort.

*Carried 275# BB

*Finished 4+10s L-Sit 

*L-Sits were brutal for me. Spent the majority of my time here. 

Training Video For Early Session
https://vimeo.com/43410709

Late Session Training (3p)

3) 3 rounds for time of:

20 Perfectly Vertical KBS 32kg

20 GHD Situps

20 Lateral Box Jumps 24"
*8:18
*Felt pretty good, GHDs got a little rough but slowly getting better at them. 

*Rest at least 10 minutes.

4) EMOM for 5 minutes 6 UB Muscle-Ups.
*6/3/2/3/2
*Didn't feel good with these at all today. 


Training Video for Late Session
http://vimeo.com/43428338

Saturday 2 June

Training (7a)


A. Warm-Up
Rowing + BB Complex + Mobility/Stretching


B. 20m To Find 1RM Snatch
*165/185/205/220/230/240/250(x/x/x)
*Missed 250# again 3 times. It is very close to sticking, a few more weeks. 


C. 12M Amrap @ 75%
15 U/B T2B
50 U/B Double Unders
*5 Rounds


D. 4 RFT
10 DL (315#)
15 WB
20 Pushups
*10:17
*Probably took too many breaks here but was mainly worried about the pushups. DL got heavy 


Training Video
http://vimeo.com/43313503

Another Month

Training

Part 1(10a)

BB Gymnastics

1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.
2) EMOM for 10 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.
*Did this less than a week ago and it ate my soul. Worked up to 295# on the PC and PJ. Used 265# for doubles and couldn't sustain it after the first 3 minutes. Dropped to 225 and was pretty shaky at that weight. Not sure what the deal was with it but will hopefully get a chance to take another crack at this in a few months.  Video in previous blog post.

Strength

1a) 4 X 2 1&1/4 Front Squats – heavier than last week, rest 60 sec.
*275/285/300/310
*First time doing these so wasn't exactly sure where I would end up. Still had some left after the last set, next time will start around 310-315#.

1b) 4 X ME Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
Notes: Do not go to complete failure on strict HSPU. Switch to Kipping after your first slow rep strict.
*8/7 - 4/8 - 5/6 - 5/5
*Was tough going from FS to HSPU on only 60s rest.

Conditioning

*Early Session

1) 21-15-9 of:

Front Squats @ 95#

Burpees

Pullups
*4:42, Felt pretty good. Burpees were definately slower than what they should have been but tried to keep rests short b/w movements.

2) 15 minutes of:

5 Stones to Shoulder - Heavy

10 OH BB Walking Lunges @ 135#

40' Monkey Bar Run
*4+5 Stones
*This was actually kind of fun, breathing was what was tough. I think I did the Lunges wrong and did them in place instead of walking. Tried the first set walking and it was a little shaky.

Notes: This should be about a 75% effort. Use a stone that is heavy enough to be challenging after the first few rounds. Pullup bars may be used for Monkey Bar Runs. Measure off 40' and try to do each round UB.

Training Video (Morning Session)

http://vimeo.com/43277545

*Late Session (235p)

3) 5 rounds for total working time of:

Sprint 200m

3 Rope Climbs 15'

15 UB Push Jerks @ 135#
*2:02/2:04/2:04/2:08/2:10
*Total Time = 10:28

Rest 1:1

4) Row 3 X 500m - ALL OUT, rest 3 minutes between each round

*1:23.5/1:30.8/1:31.1
*holy.shit.that.sucked

Training Video (Late Session)

https://vimeo.com/43281996