Training (2p)
Prowler push 30 seconds (slow and grinding) @100%
rest 3 min
x6
*360# on prowler, same as last week and made it further.
+
Prowler push 30 seconds (moderate and fast) @100%
rest 3 min
x6
*180# on prowler, same as last week and made it further than last week on 3 of the rounds. 50m+/rnd
+
Prowler push 30 seconds (light and sprinting) @100%
rest 3 min
x6
*Empty prowler, made it 100m+ each round. Further on all rounds than last week.
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Wednesday, December 31, 2014
Tuesday, December 30, 2014
30 December
Training (1p)
AM
A. Strict deficit (3") hspu; 50 not for time
*Sets of 4's
+
Row 500m @85%
rest 2 min
x6
*1:40.7
*1:39.3
*1:39.3
*1:39.3
*1:39.4
*1:39.3
PM
10 rounds for time:
30 double unders
10 knees to elbow
3 power snatch 185#
*13:34
*K2E ALL U/B
*NO MISTAKES ON DU'S
*FAST SINGLES FOR PS
*COULDN'T GO MUCH FASTER HERE
AM
A. Strict deficit (3") hspu; 50 not for time
*Sets of 4's
+
Row 500m @85%
rest 2 min
x6
*1:40.7
*1:39.3
*1:39.3
*1:39.3
*1:39.4
*1:39.3
PM
10 rounds for time:
30 double unders
10 knees to elbow
3 power snatch 185#
*13:34
*K2E ALL U/B
*NO MISTAKES ON DU'S
*FAST SINGLES FOR PS
*COULDN'T GO MUCH FASTER HERE
Monday, December 29, 2014
29 December
Training (2p)
A. Squat snatch; 15 singles @>215#; rest as needed bw sets
*225/225/230x/230/235/240/245/250x/250/250/250x/250x/225/225/225
*Felt alright today, back was a little weak from Saturday deadlifts but overall, not bad.
B. Front squat; 1.1.1.1.1x3; rest 30 sec/rest 4 min
*315 - 325 - 330
*Felt heavy today
+
3 rounds for time:
20 thrusters 175#
20 muscle ups
20 burpee box jumps 30" (30 min cap)
*27:09
*This was pretty brutal. Thrusters were 9-6-5/7-6-7/6-6-5-3
*Muscle-Ups were 8-6-6/7-5-4-4/6-5-5-4
*Happy with the way the muscle-ups felt.
*Any other comparables for this?
A. Squat snatch; 15 singles @>215#; rest as needed bw sets
*225/225/230x/230/235/240/245/250x/250/250/250x/250x/225/225/225
*Felt alright today, back was a little weak from Saturday deadlifts but overall, not bad.
B. Front squat; 1.1.1.1.1x3; rest 30 sec/rest 4 min
*315 - 325 - 330
*Felt heavy today
+
3 rounds for time:
20 thrusters 175#
20 muscle ups
20 burpee box jumps 30" (30 min cap)
*27:09
*This was pretty brutal. Thrusters were 9-6-5/7-6-7/6-6-5-3
*Muscle-Ups were 8-6-6/7-5-4-4/6-5-5-4
*Happy with the way the muscle-ups felt.
*Any other comparables for this?
Saturday, December 27, 2014
27 December
Training (1p)
A. Hang power clean; build to a tough single
*305
*Stopped here. Is this competitive or does it need to be higher? I don't have any numbers for previous HPC's.
B. Deadlift; 5, 5, 5, 3, 3, 3; rest 2 min
*405/405/405/430/450/450
+
6 min amrap:
10 deadlift 315#
30 double unders
*5 Rounds
6 min amrap:
power snatch 135#
*40 Reps
6 min amrap:
row calories
(no rest bw amraps)
*121 Cals
*Felt decent here, recovered quickly.
HPC Video
*https://vimeo.com/115485319
A. Hang power clean; build to a tough single
*305
*Stopped here. Is this competitive or does it need to be higher? I don't have any numbers for previous HPC's.
B. Deadlift; 5, 5, 5, 3, 3, 3; rest 2 min
*405/405/405/430/450/450
+
6 min amrap:
10 deadlift 315#
30 double unders
*5 Rounds
6 min amrap:
power snatch 135#
*40 Reps
6 min amrap:
row calories
(no rest bw amraps)
*121 Cals
*Felt decent here, recovered quickly.
HPC Video
*https://vimeo.com/115485319
Friday, December 26, 2014
26 December
Training (1p)
A. Double barrel front squats; 3, 2, 1, 3, 2, 1; rest 3 min
*275/290/305 285/300/315
B. Squat clean from blocks; build to a tough double
*Stopped at 275, more there next time.
C. Rolling pistol/pistol/mobility work 10 min
*Continues to get better every time. Hope we won't need to prep this for the Open or Regionals in huge numbers like previous years (150 and 100).
D. Weighted bear crawl (strap a harness behind you, hips below
shoulders, straight arms) 45 seconds continiuous work; rest 2 min x4
sets
*This sucked pretty bad actually...surprised me a bit.
E. Freestanding hs hold tech work
*Still not great at this. HS Walks I can be competitive with anyone....holding in one place, not so much.
+
20 min amrap:
20 calories airdyne
20 box jumps 24"
20 toes to bar
*5 Rounds.
*This felt pretty solid. Box Jumps were actually the worst part of this for me. T2B were (20) - (7-7-6) - (13-7) - (13-7) - (13-7)
Training Video From Earlier (21-15-9) Thrusters (135)/C2B
https://vimeo.com/115399436
A. Double barrel front squats; 3, 2, 1, 3, 2, 1; rest 3 min
*275/290/305 285/300/315
B. Squat clean from blocks; build to a tough double
*Stopped at 275, more there next time.
C. Rolling pistol/pistol/mobility work 10 min
*Continues to get better every time. Hope we won't need to prep this for the Open or Regionals in huge numbers like previous years (150 and 100).
D. Weighted bear crawl (strap a harness behind you, hips below
shoulders, straight arms) 45 seconds continiuous work; rest 2 min x4
sets
*This sucked pretty bad actually...surprised me a bit.
E. Freestanding hs hold tech work
*Still not great at this. HS Walks I can be competitive with anyone....holding in one place, not so much.
+
20 min amrap:
20 calories airdyne
20 box jumps 24"
20 toes to bar
*5 Rounds.
*This felt pretty solid. Box Jumps were actually the worst part of this for me. T2B were (20) - (7-7-6) - (13-7) - (13-7) - (13-7)
Training Video From Earlier (21-15-9) Thrusters (135)/C2B
https://vimeo.com/115399436
Wednesday, December 24, 2014
24 December
Training (1p)
On your own/play/off/etc
Felt pretty good here. Was going to warm-up and just take it easy with a fun workout but once I got warm, decided to get after it a bit. Some Marines talked me into doing a 20RM bench press which was fun. Haven't benched since the Outlaw Open over 2 years ago.
20RM Bench Press
*225 (21 Reps)
*Stopped at 21, didn't want to take my chances since it had been so long. For sure could have squeezed out 3-4 more but ever since a friend of our tore his pec while we were benching a few years back, always hesitant to push.
With A Running Clock
3m For Max Reps S2O (205)
*35
Immediately into
3 Rounds
5 Squat Cleans (205)
50 DU's
*8:06 On Clock
*Changed weights to 155 without realizing it was 205 and then had to change back to 205...wasn't happy about that.
Immediately Into
4 Rounds
6 G2O (155)
12 C2B
*16:35 on clock
*Tough on my breathing here. All C2B U/B
Immediately Into
5 Rounds
30 WB
15 Pullups
*Everything u/b.
*Pushed pretty hard, held back some and recovered quickly after this was over.
Total Time was 27:31
On your own/play/off/etc
Felt pretty good here. Was going to warm-up and just take it easy with a fun workout but once I got warm, decided to get after it a bit. Some Marines talked me into doing a 20RM bench press which was fun. Haven't benched since the Outlaw Open over 2 years ago.
20RM Bench Press
*225 (21 Reps)
*Stopped at 21, didn't want to take my chances since it had been so long. For sure could have squeezed out 3-4 more but ever since a friend of our tore his pec while we were benching a few years back, always hesitant to push.
With A Running Clock
3m For Max Reps S2O (205)
*35
Immediately into
3 Rounds
5 Squat Cleans (205)
50 DU's
*8:06 On Clock
*Changed weights to 155 without realizing it was 205 and then had to change back to 205...wasn't happy about that.
Immediately Into
4 Rounds
6 G2O (155)
12 C2B
*16:35 on clock
*Tough on my breathing here. All C2B U/B
Immediately Into
5 Rounds
30 WB
15 Pullups
*Everything u/b.
*Pushed pretty hard, held back some and recovered quickly after this was over.
Total Time was 27:31
Tuesday, December 23, 2014
23 December
Training (9a)
A. Push press; 3, 3, 2, 2; rest 2 min
*265x3/275(-1)/280(-1)/280(-1)
B1. Muscle ups; 10 for time x5; rest 90 sec
*U/B - U/B - U/B - U/B - (8/2)
*The best these have felt in quite a while, especially on such short rest.
B2. Strict deficit (3") hspu; 6 for time x5; rest 90 seconds
*All u/b, this was a max set on last 3 rounds.
+
Row 500m @85%
rest 2 min
x4
*1:41.6/1:40.4/1:40.4/1:40.1
*This was harder than I expected. Probably closer to 90% after all the pulling earlier.
Training (3p)
6 rounds for time:
50 double unders
15 knees to elbow
10 burpee box jumps 24"
5 power snatch 155#
*18:52
*K2E all u/b. Made a few mistakes on DU's which tells me my pace was pretty solid or else I would never miss these. Power snatches were singles until last round and then went u/b.
*It will take some time to get back into Doubles on Tuesdays...all good, just getting used to mentally preparing twice.
A. Push press; 3, 3, 2, 2; rest 2 min
*265x3/275(-1)/280(-1)/280(-1)
B1. Muscle ups; 10 for time x5; rest 90 sec
*U/B - U/B - U/B - U/B - (8/2)
*The best these have felt in quite a while, especially on such short rest.
B2. Strict deficit (3") hspu; 6 for time x5; rest 90 seconds
*All u/b, this was a max set on last 3 rounds.
+
Row 500m @85%
rest 2 min
x4
*1:41.6/1:40.4/1:40.4/1:40.1
*This was harder than I expected. Probably closer to 90% after all the pulling earlier.
Training (3p)
6 rounds for time:
50 double unders
15 knees to elbow
10 burpee box jumps 24"
5 power snatch 155#
*18:52
*K2E all u/b. Made a few mistakes on DU's which tells me my pace was pretty solid or else I would never miss these. Power snatches were singles until last round and then went u/b.
*It will take some time to get back into Doubles on Tuesdays...all good, just getting used to mentally preparing twice.
Monday, December 22, 2014
22 December
Training (2p)
A. Squat snatch; 15 singles @>215#; rest as needed bw sets
*225 for 5 - no misses
*235 for 5 - no misses
*245 for 5 - 2 misses
*Pull started to get fatigued towards the end. Was taking about 2 minutes rest b/w.
B. Back squat; 3, 3, 2, 2; rest 4 min
*375x3/385x3/395x2/395x2
*These felt heavy today
+
21-15-9-6-3
thrusters 135#
CTB pull ups
*5:53
*Went u/b on all but took more rest in order to do so. Will post video but I was afraid if I went any faster on 21 and 15, I would pay for it with the breaks.
A. Squat snatch; 15 singles @>215#; rest as needed bw sets
*225 for 5 - no misses
*235 for 5 - no misses
*245 for 5 - 2 misses
*Pull started to get fatigued towards the end. Was taking about 2 minutes rest b/w.
B. Back squat; 3, 3, 2, 2; rest 4 min
*375x3/385x3/395x2/395x2
*These felt heavy today
+
21-15-9-6-3
thrusters 135#
CTB pull ups
*5:53
*Went u/b on all but took more rest in order to do so. Will post video but I was afraid if I went any faster on 21 and 15, I would pay for it with the breaks.
Saturday, December 20, 2014
20 December
Training (8a)
A. Clean grip deadlift; build to a tough single
*455
B. Deadlift; 5x5; rest 2 min
*385/400/410/425/405
*Didn't feel terrible but 425 started feeling heavy so dropped to 405 for last one.
+
4 min amrap:
10 power snatch 135#
10 box jumps 30"
*2+13
*Only 6 reps better than 3m amrap last weekend.
rest 6 min
4 min amrap:
10 power clean 135#
30 double unders
*4 Rounds
*Just under a full round better than last week.
rest 6 min
4 min amrap:
10 deadlift 315#
5 calories assault bike
(record your 3 min split times on the blog compared to last week as
well as total time for 4 min)
*3 Rounds
A. Clean grip deadlift; build to a tough single
*455
B. Deadlift; 5x5; rest 2 min
*385/400/410/425/405
*Didn't feel terrible but 425 started feeling heavy so dropped to 405 for last one.
+
4 min amrap:
10 power snatch 135#
10 box jumps 30"
*2+13
*Only 6 reps better than 3m amrap last weekend.
rest 6 min
4 min amrap:
10 power clean 135#
30 double unders
*4 Rounds
*Just under a full round better than last week.
rest 6 min
4 min amrap:
10 deadlift 315#
5 calories assault bike
(record your 3 min split times on the blog compared to last week as
well as total time for 4 min)
*3 Rounds
Friday, December 19, 2014
19 December
Training (2p)
A. Double barrel front squats; 5, 5, 3, 3, 2, 2; rest 3 min
*245/255/270/280/290/300
B. Rear foot elevated split squat jumps; 3-5x5/leg; rest 1 min bw legs
*5 reps for all, blue KB each hand
C. Rolling pistol/pistol/mobility work 10 min
*25/each leg, felt good today
D. Farmers carry; 50m unbroken x5 100#/hand; rest as needed bw sets
*Complete, rested 10 seconds between sets
E. HS walk max distance (3 attempts)
*All 3 attempts were 80 feet and u/b. Shoulders felt strong from the ohd carries we have been doing.
+
60-50-40-30-20-10
unbroken double unders
12-12-12-12-12-12
toes to bar
*5:45
*No mistakes on DU's. T2B were u/b for 5 rounds and then 6/9/11/12 for last round. Surprised they fell apart so much at the end. Felt great up to 66...
+
20 min mobility work
*Complete
A. Double barrel front squats; 5, 5, 3, 3, 2, 2; rest 3 min
*245/255/270/280/290/300
B. Rear foot elevated split squat jumps; 3-5x5/leg; rest 1 min bw legs
*5 reps for all, blue KB each hand
C. Rolling pistol/pistol/mobility work 10 min
*25/each leg, felt good today
D. Farmers carry; 50m unbroken x5 100#/hand; rest as needed bw sets
*Complete, rested 10 seconds between sets
E. HS walk max distance (3 attempts)
*All 3 attempts were 80 feet and u/b. Shoulders felt strong from the ohd carries we have been doing.
+
60-50-40-30-20-10
unbroken double unders
12-12-12-12-12-12
toes to bar
*5:45
*No mistakes on DU's. T2B were u/b for 5 rounds and then 6/9/11/12 for last round. Surprised they fell apart so much at the end. Felt great up to 66...
+
20 min mobility work
*Complete
Some pics of what has been keeping me busy these days
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Before |
![]() |
July |
![]() |
December |
Wednesday, December 17, 2014
17 December
Training (2p)
Prowler push 30 seconds (slow and grinding) @100%
rest 3 min
x5
*Used 440# and made it about 25 meters every round.
*Total of 125m for 5 Rounds.
+
Prowler push 30 seconds (moderate and fast) @100%
rest 3 min
x5
*Used 180# and made it 50m every round.
*Total of 250m for 5 Rounds
+
Prowler push 30 seconds (light and sprinting) @100%
rest 3 min
x5
*Used empty prowler and made it 100m every round.
*Total of 500m for 5 Rounds.
*15 Round total was 875m and it started to get pretty bad by number 8. The last 5 were literally all out sprints with those damn things and left me pretty broken for about 10 minutes after the #15.
Prowler push 30 seconds (slow and grinding) @100%
rest 3 min
x5
*Used 440# and made it about 25 meters every round.
*Total of 125m for 5 Rounds.
+
Prowler push 30 seconds (moderate and fast) @100%
rest 3 min
x5
*Used 180# and made it 50m every round.
*Total of 250m for 5 Rounds
+
Prowler push 30 seconds (light and sprinting) @100%
rest 3 min
x5
*Used empty prowler and made it 100m every round.
*Total of 500m for 5 Rounds.
*15 Round total was 875m and it started to get pretty bad by number 8. The last 5 were literally all out sprints with those damn things and left me pretty broken for about 10 minutes after the #15.
Tuesday, December 16, 2014
16 December
Training (2p)
A. Push press; 5, 5, 3, 3; rest 2 min
*225/245/260/265
B1. Muscle ups; 12 for time x4; rest 90 sec
*12 U/B - 12 U/B - 10-2(1:10) - 8-4 (1:20)
B2. Strict deficit (3") hspu; 12 for time x4; rest 90 seconds
*1:35 (6-9-12) - 2:10 (6-8-10-12) - 2:20 (5-7-9-11-12) - 2:40 (5-7-9-12)
+
5 rounds for time:
50 double unders
20 toes to bar
15 burpees
10 KB snatch 2 pood (per hand)
*22:40
*This hurt a little worse than I thought it would. The 100 KB Snatches snuck on me a bit.
A. Push press; 5, 5, 3, 3; rest 2 min
*225/245/260/265
B1. Muscle ups; 12 for time x4; rest 90 sec
*12 U/B - 12 U/B - 10-2(1:10) - 8-4 (1:20)
B2. Strict deficit (3") hspu; 12 for time x4; rest 90 seconds
*1:35 (6-9-12) - 2:10 (6-8-10-12) - 2:20 (5-7-9-11-12) - 2:40 (5-7-9-12)
+
5 rounds for time:
50 double unders
20 toes to bar
15 burpees
10 KB snatch 2 pood (per hand)
*22:40
*This hurt a little worse than I thought it would. The 100 KB Snatches snuck on me a bit.
Monday, December 15, 2014
15 December
Training (2p)
A. Squat snatch; 15 singles @205-230#; rest as needed bw sets
*205/220/230/230/230
*230/230/230/230/230
*235/235/240/240/245
*No misses, felt pretty good.
B. Back squat; 4, 4, 4, 2, 2, 2; rest 4 min
*350/370/380
*390/400/400
*Doubles got tough at the end, absolute strength relative to my BW isn't great with the squat....
+
200m front rack walking lunges for time 135#
*14:49
*This was pretty brutal. Ass was on fire first 50m in. Doing sets of 8-10 steps towards the end.
A. Squat snatch; 15 singles @205-230#; rest as needed bw sets
*205/220/230/230/230
*230/230/230/230/230
*235/235/240/240/245
*No misses, felt pretty good.
B. Back squat; 4, 4, 4, 2, 2, 2; rest 4 min
*350/370/380
*390/400/400
*Doubles got tough at the end, absolute strength relative to my BW isn't great with the squat....
+
200m front rack walking lunges for time 135#
*14:49
*This was pretty brutal. Ass was on fire first 50m in. Doing sets of 8-10 steps towards the end.
Saturday, December 13, 2014
13 December
Training (8a)
A. Clean deadlift x1/Clean pull x1/Hang power clean x1/Power clean x1
- 1 unbroken complex on the min for 8 min
*255/255/265/265/265/275/275/285
+
3 min amrap:
10 power snatch 135#
10 box jumps 30"
*2+7 Reps
rest 6 min
3 min amrap:
10 power clean 135#
30 double unders
*3+4
rest 6 min
3 min amrap:
10 deadlift 315#
5 calories assault bike
*3
*Legs felt super heavy right from the start of this.
A. Clean deadlift x1/Clean pull x1/Hang power clean x1/Power clean x1
- 1 unbroken complex on the min for 8 min
*255/255/265/265/265/275/275/285
+
3 min amrap:
10 power snatch 135#
10 box jumps 30"
*2+7 Reps
rest 6 min
3 min amrap:
10 power clean 135#
30 double unders
*3+4
rest 6 min
3 min amrap:
10 deadlift 315#
5 calories assault bike
*3
*Legs felt super heavy right from the start of this.
Friday, December 12, 2014
12 December
Training (2p)
A. Split jerk; 10 singles @88% 1rm; rest 90 seconds
*270, no misses
B1. Push press; 3, 2, 1, 3, 2, 1; rest 1 min
*225/245/265/245/260/275
B2. Wide grip weighted pull up clusters 1.1.1x6; rest 10 sec/rest 2 min
*53 Pounds for all, biceps were still sore from 100 C2B on Wednesday, took it easy on the weight.
+
100 S2O for time 185#
(each time you break, 6 bar facing burpees)
*15:04
*18-26-35-45-53-61-70-80-90-100
*This got pretty tough once I hit 65 or so.
A. Split jerk; 10 singles @88% 1rm; rest 90 seconds
*270, no misses
B1. Push press; 3, 2, 1, 3, 2, 1; rest 1 min
*225/245/265/245/260/275
B2. Wide grip weighted pull up clusters 1.1.1x6; rest 10 sec/rest 2 min
*53 Pounds for all, biceps were still sore from 100 C2B on Wednesday, took it easy on the weight.
+
100 S2O for time 185#
(each time you break, 6 bar facing burpees)
*15:04
*18-26-35-45-53-61-70-80-90-100
*This got pretty tough once I hit 65 or so.
Wednesday, December 10, 2014
10 December
Training (2p)
A. Double barrel front squats; 6, 6, 6, 3, 3, 3; rest 3 min
*225/235/245/265/275/285
*Felt better than last week
B. Rear foot elevated split squat jumps; 4-5x4/leg; rest 1 min bw legs
*Blue KB's
C. Rolling pistol/pistol/mobility work 10 min (accumulate some volume
of the movement pattern, don't go crazy)
*Still improving here
+
24 min amrap:
100m farmers walk 100#/hand
100m double OH KB carry 1.5 pood/hand
30 secnods hollow body hold
30 seconds side plank per side
50 double unders
*3+OHD Carries
+
20 min mobility work
A. Double barrel front squats; 6, 6, 6, 3, 3, 3; rest 3 min
*225/235/245/265/275/285
*Felt better than last week
B. Rear foot elevated split squat jumps; 4-5x4/leg; rest 1 min bw legs
*Blue KB's
C. Rolling pistol/pistol/mobility work 10 min (accumulate some volume
of the movement pattern, don't go crazy)
*Still improving here
+
24 min amrap:
100m farmers walk 100#/hand
100m double OH KB carry 1.5 pood/hand
30 secnods hollow body hold
30 seconds side plank per side
50 double unders
*3+OHD Carries
+
20 min mobility work
Tuesday, December 9, 2014
9 December
Training (2p)
A. Push press; 5, 5, 5; rest 2 min
*205/225/240
B1. Muscle ups; 10 for time x4; rest 90 sec
*U/B For all
*First time getting all 4 sets u/b with this short of rest.
B2. Strict deficit (3") hspu; 10 for time x4; rest 90 seconds
*1:30/1:24/1:00/1:20
*These didn't feel great today, got better as I went but started rough.
+
For time:
200 double unders
100 CTB pull ups
50 strict ring dips
25 GHD sit ups
*14:01
*Du u/b
*C2B 15-15-then 10s
*Ring Dips were 5s
A. Push press; 5, 5, 5; rest 2 min
*205/225/240
B1. Muscle ups; 10 for time x4; rest 90 sec
*U/B For all
*First time getting all 4 sets u/b with this short of rest.
B2. Strict deficit (3") hspu; 10 for time x4; rest 90 seconds
*1:30/1:24/1:00/1:20
*These didn't feel great today, got better as I went but started rough.
+
For time:
200 double unders
100 CTB pull ups
50 strict ring dips
25 GHD sit ups
*14:01
*Du u/b
*C2B 15-15-then 10s
*Ring Dips were 5s
Monday, December 8, 2014
8 December
Training (2p)
A. Squat snatch; 15 singles @205-230#; rest as needed bw sets
*205/215/225/230/230/230/230/230/230/230/230/230/230/230x/230
*1 Miss
B. Back squat; 6, 6, 6, 3, 3, 3; rest 4 min
*315/345/360/375/375/375
*I could tell it has been a while since we have squatted.
+
For time:
Run 1 mile (must be sub 7 min)
50 Front squat 275#
*Stopped at 20:00
*Ran a 6:55 and felt fine. Legs were good coming in from the run. Only hit 3 FS when I came in the door. Legs never got any stronger. Was doing 2s and 3s and at 35 reps, I figured it wasn't doing a whole lot to do doubles every 45-60 seconds. Not sure how fast this was supposed to be done but I didn't anticipate a 20+ minute workout here. Is my front squat just that much weaker than where it should be?
A. Squat snatch; 15 singles @205-230#; rest as needed bw sets
*205/215/225/230/230/230/230/230/230/230/230/230/230/230x/230
*1 Miss
B. Back squat; 6, 6, 6, 3, 3, 3; rest 4 min
*315/345/360/375/375/375
*I could tell it has been a while since we have squatted.
+
For time:
Run 1 mile (must be sub 7 min)
50 Front squat 275#
*Stopped at 20:00
*Ran a 6:55 and felt fine. Legs were good coming in from the run. Only hit 3 FS when I came in the door. Legs never got any stronger. Was doing 2s and 3s and at 35 reps, I figured it wasn't doing a whole lot to do doubles every 45-60 seconds. Not sure how fast this was supposed to be done but I didn't anticipate a 20+ minute workout here. Is my front squat just that much weaker than where it should be?
Saturday, December 6, 2014
6 December
Training (8a)
A. Clean deadlift x1/Clean pull x1/Hang power clean x1/Power clean x1
- 1 unbroken complex on the min for 6 min
*245/245/255/255/265/265
+
12 tng deadlift 315#
row sprint 20 seconds @100%
rest 3 min
x5 sets
*128m/1:18.1
*128m/1:18.1
*127m/1:18.7
*123m/1:21.3
*120m/1:23.1
*The 4th and 5th rows were pretty brutal. DL got heavy towards the end also.
+
10 unbroken hang power snatch 135#
airydne 20 seconds @100%
rest 4 min
x4 sets
*9 cals/10c/9c/10c
*Felt like I was fairly recovered when I started but by the 3rd set, was in a pretty bad place.
A. Clean deadlift x1/Clean pull x1/Hang power clean x1/Power clean x1
- 1 unbroken complex on the min for 6 min
*245/245/255/255/265/265
+
12 tng deadlift 315#
row sprint 20 seconds @100%
rest 3 min
x5 sets
*128m/1:18.1
*128m/1:18.1
*127m/1:18.7
*123m/1:21.3
*120m/1:23.1
*The 4th and 5th rows were pretty brutal. DL got heavy towards the end also.
+
10 unbroken hang power snatch 135#
airydne 20 seconds @100%
rest 4 min
x4 sets
*9 cals/10c/9c/10c
*Felt like I was fairly recovered when I started but by the 3rd set, was in a pretty bad place.
Friday, December 5, 2014
5 December
Training (2p)
A. Split jerk; 10 singles @85% 1rm; rest 90 seconds
*265, complete, no misses
*Feeling a little better
B1. Strict press; 3, 2, 1, 3, 2, 1; rest 1 min
*185/200/210 - 195/210/220
*This felt really heavy for the first wave.
B2. Weighted pull up clusters 1.1.1x6; rest 10 sec/rest 2 min
*35/53/75/75/75/75
+
For time:
30 push jerk 205# (from floor)
30 muscle ups
60 strict hspu 30 Strict HSPU
60 CTB pull ups
*21:08
*Only did 30 Strict HSPU. Did 4 and then 2s and was going to take me about 12 minutes to do the 60. Shoulders were pretty fatigued from first part of workout as well as the 100 strict on Tuesday. Not sure if you wanted me to grind these out for 12+ minutes or not.
A. Split jerk; 10 singles @85% 1rm; rest 90 seconds
*265, complete, no misses
*Feeling a little better
B1. Strict press; 3, 2, 1, 3, 2, 1; rest 1 min
*185/200/210 - 195/210/220
*This felt really heavy for the first wave.
B2. Weighted pull up clusters 1.1.1x6; rest 10 sec/rest 2 min
*35/53/75/75/75/75
+
For time:
30 push jerk 205# (from floor)
30 muscle ups
60 CTB pull ups
*21:08
*Only did 30 Strict HSPU. Did 4 and then 2s and was going to take me about 12 minutes to do the 60. Shoulders were pretty fatigued from first part of workout as well as the 100 strict on Tuesday. Not sure if you wanted me to grind these out for 12+ minutes or not.
Wednesday, December 3, 2014
3 December
Training (2p)
A. Double barrel front squats; 6x6; rest 3 min
*225 for all. Legs were still pretty crushed from Monday's work.
B. Rear foot elevated split squat jumps; 4-5x3/leg; rest 1 min bw legs
*Used yellow KB's for all. Liked this movement, pretty good combination of balance and power.
C. Rolling pistol/pistol/mobility work 10 min (accumulate some volume
of the movement pattern, don't go crazy)
*Getting better every week.
+
20 min amrap:
100m farmers walk 100#/hand
100m double OH KB carry 1.5 pood/hand
30 secnods hollow body hold
30 seconds side plank per side
50 double unders
*2+OHD Carry
*100m was pretty rough on the OHD carries. Broke it once all three times. Didn't have 100# DB so we used a 1.5 and a 1 pood KB in each hand. That had to be worse than 100# DB. Went u/b on all FW.
+
20 min mobility work
*Complete
A. Double barrel front squats; 6x6; rest 3 min
*225 for all. Legs were still pretty crushed from Monday's work.
B. Rear foot elevated split squat jumps; 4-5x3/leg; rest 1 min bw legs
*Used yellow KB's for all. Liked this movement, pretty good combination of balance and power.
C. Rolling pistol/pistol/mobility work 10 min (accumulate some volume
of the movement pattern, don't go crazy)
*Getting better every week.
+
20 min amrap:
100m farmers walk 100#/hand
100m double OH KB carry 1.5 pood/hand
30 secnods hollow body hold
30 seconds side plank per side
50 double unders
*2+OHD Carry
*100m was pretty rough on the OHD carries. Broke it once all three times. Didn't have 100# DB so we used a 1.5 and a 1 pood KB in each hand. That had to be worse than 100# DB. Went u/b on all FW.
+
20 min mobility work
*Complete
Tuesday, December 2, 2014
2 December
Training (2p)
A. 100 strict hspu for time
*Stopped at 20m. Had 95. Just frustrated at how these felt. 100 strict at my BW will never be great for me, but just felt a little more rough than I thought they would.
B. 20 sets of 5 UB CTB for time
*6:46
*These didn't feel too bad. Probably need to be closer to 5m on this but first time doing this type of volume and the hands and body held up pretty good.
+
50-40-30-20-10
unbroken double unders
15-15-15-15-15
burpees
*5:16
*No mistakes, felt fine here.
A. 100 strict hspu for time
*Stopped at 20m. Had 95. Just frustrated at how these felt. 100 strict at my BW will never be great for me, but just felt a little more rough than I thought they would.
B. 20 sets of 5 UB CTB for time
*6:46
*These didn't feel too bad. Probably need to be closer to 5m on this but first time doing this type of volume and the hands and body held up pretty good.
+
50-40-30-20-10
unbroken double unders
15-15-15-15-15
burpees
*5:16
*No mistakes, felt fine here.
Monday, December 1, 2014
1 December
Training (2p)
A. Squat snatch; build to a tough single in 6 attempts
*175/205/225/240/250x/250
*Felt pretty good, the first miss was at 250 and was just too slow under the bar. 2nd attempt felt good.
B. Split jerk; build to a max
*This feels pretty shitty, just having trouble stabilizing overhead. Stopped at 310.
+
For time:
Row 1k
30 OHS 225#
Row 500m
60 thrusters 135#
Row 250m
90 wall balls
*23:44. This felt about how expected it to, rough. Rowed 3:33. Snatched into all OHS. Missed two snatches. Did sets of 12-9-9. Thrusters were 12-20-25-30-36-42-51-60. Wallballs hurt. 51-39.
A. Squat snatch; build to a tough single in 6 attempts
*175/205/225/240/250x/250
*Felt pretty good, the first miss was at 250 and was just too slow under the bar. 2nd attempt felt good.
B. Split jerk; build to a max
*This feels pretty shitty, just having trouble stabilizing overhead. Stopped at 310.
+
For time:
Row 1k
30 OHS 225#
Row 500m
60 thrusters 135#
Row 250m
90 wall balls
*23:44. This felt about how expected it to, rough. Rowed 3:33. Snatched into all OHS. Missed two snatches. Did sets of 12-9-9. Thrusters were 12-20-25-30-36-42-51-60. Wallballs hurt. 51-39.
Saturday, November 29, 2014
29 November
Training (8a)
A. Deadlift; build to a tough single
*Built quickly to 455#
+
21-15-9
Deadlift 315#
row calories
*4:29
*All DL U/B. First time ever being able to string that many together. 21 felt pretty solid. 15 got tough for the last 2-3 reps and then 9 wasn't terrible. Was more afraid of this because of the DL yesterday but these were the best they have felt in quite a while.
rest 15 min
21-15-9
power snatch 135#
bar facing burpees
*9:25
*This was pretty brutal, wasn't fully recovered from the first piece. All snatches were singles which helped keep my heart rate down.
A. Deadlift; build to a tough single
*Built quickly to 455#
+
21-15-9
Deadlift 315#
row calories
*4:29
*All DL U/B. First time ever being able to string that many together. 21 felt pretty solid. 15 got tough for the last 2-3 reps and then 9 wasn't terrible. Was more afraid of this because of the DL yesterday but these were the best they have felt in quite a while.
rest 15 min
21-15-9
power snatch 135#
bar facing burpees
*9:25
*This was pretty brutal, wasn't fully recovered from the first piece. All snatches were singles which helped keep my heart rate down.
Friday, November 28, 2014
28 November
Training (2p)
ECC workout 4/5/6 (week 2 release)
"5 minute AMRAP of:
5 Bar Muscle-Ups
5 Squat Cleans(155/105)
5 Box Jumps(40/30)
*4 Rounds
*All BMU u/b and did singles on SC, probably lost a little time here but wanted to keep HR under control.
Workout 5 is 5 minutes to establish a max load complex of:
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk.
*305/missed Jerk
*275/complete
*Had about 30 seconds in between lifts and hit the jerk at the 9:50 mark. This destroyed me for the final wod.
Workout 6 is for time and consists of:
18-12-6 repetitions of:
Deadlifts (275/185)
Strict HandStand Pushups
*7:58
*Brutal start with the DL, just felt heavy for the set of 18.
ECC workout 4/5/6 (week 2 release)
"5 minute AMRAP of:
5 Bar Muscle-Ups
5 Squat Cleans(155/105)
5 Box Jumps(40/30)
*4 Rounds
*All BMU u/b and did singles on SC, probably lost a little time here but wanted to keep HR under control.
Workout 5 is 5 minutes to establish a max load complex of:
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk.
*305/missed Jerk
*275/complete
*Had about 30 seconds in between lifts and hit the jerk at the 9:50 mark. This destroyed me for the final wod.
Workout 6 is for time and consists of:
18-12-6 repetitions of:
Deadlifts (275/185)
Strict HandStand Pushups
*7:58
*Brutal start with the DL, just felt heavy for the set of 18.
Wednesday, November 26, 2014
26 November
Training (2p)
A. Squat clean x1/Front squat x3/Push jerk x3/Split jerk x1- rest 2
mkin x6 complexes
*225/225/225/235/235/245
*Tough but felt alright
B. Wall facing strict hspu; accumulate 40 perfect reps
*Sets of 5
C. Tucked planche hold (use bands on feet for assistance); accumulate
30 seconds x5; rest 30 seconds
*Complete
D. Rolling pistol/pistol/mobility work 10 min (accumulate some volume
of the movement pattern, don't go crazy)
*Getting better
+
45 min mobility work
A. Squat clean x1/Front squat x3/Push jerk x3/Split jerk x1- rest 2
mkin x6 complexes
*225/225/225/235/235/245
*Tough but felt alright
B. Wall facing strict hspu; accumulate 40 perfect reps
*Sets of 5
C. Tucked planche hold (use bands on feet for assistance); accumulate
30 seconds x5; rest 30 seconds
*Complete
D. Rolling pistol/pistol/mobility work 10 min (accumulate some volume
of the movement pattern, don't go crazy)
*Getting better
+
45 min mobility work
Tuesday, November 25, 2014
25 November
Training (2p)
Row 500m @100%
rest 12 min
x3
*1:16.6 (PR by about a second and half)
*1:27.9
*1:31.4
*This was the worst I have felt in over a year as far as mental and physical fatigue. Had the row pegged at about 1:13 with 150 to go but then hit the wall hard. The second one started and I was no where near recovered. Legs felt crazy heavy. Third one was all about survival.
+
Airdyne 3 min @100%
rest 12 min
x3
*52 Cals
*52 Cals
*54 Cals
*Started feeling better on this as the time went on. By number 3, actually was feeling pretty solid. Can't believe how bad that rower made me feel.
Row 500m @100%
rest 12 min
x3
*1:16.6 (PR by about a second and half)
*1:27.9
*1:31.4
*This was the worst I have felt in over a year as far as mental and physical fatigue. Had the row pegged at about 1:13 with 150 to go but then hit the wall hard. The second one started and I was no where near recovered. Legs felt crazy heavy. Third one was all about survival.
+
Airdyne 3 min @100%
rest 12 min
x3
*52 Cals
*52 Cals
*54 Cals
*Started feeling better on this as the time went on. By number 3, actually was feeling pretty solid. Can't believe how bad that rower made me feel.
Monday, November 24, 2014
24 November
Training (2p)
A. Squat snatch; 7 singles @80% 1rm; rest 75 seconds
*210, no misses
+
ECC workout #7 (week 3 release)
Your score for week three is As Many Reps as Possible in 20 minutes of:
50 WB (20/14)
50 DU
40 BJ (24/20)
40 TTB
30 CTB PU
30 Bar-Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
*1+32 DU's
*382
*This hurt a little worse than I expected.
A. Squat snatch; 7 singles @80% 1rm; rest 75 seconds
*210, no misses
+
ECC workout #7 (week 3 release)
Your score for week three is As Many Reps as Possible in 20 minutes of:
50 WB (20/14)
50 DU
40 BJ (24/20)
40 TTB
30 CTB PU
30 Bar-Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
*1+32 DU's
*382
*This hurt a little worse than I expected.
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