Training (2p)
100 thrusters 135#
100 KBS 2 pood
100 double unders
100 calories airdyne
*29:27
*It is still hot but the heat isn't bothering me as much anymore, just getting used to how hot your body gets and have to pace the work off of that. I really don't think it changes much, just mentally makes you suffer a little more.
*Thrusters felt pretty strong, tried to be careful not to push too hard here so I could attack the KBS as hard as I wanted. I went 10-10-8-8-8-8-8-8-8-8-8-9-7 and it took me a little over 10 minutes for the Thrusters. Not sure it would make sense for anyone to do these much faster as it would have to affect them on the KBS...right?
*KBS was where I thought this workout would be won, I did 20-20-20-23-18. It still took me over 7 minutes to do those 5 sets. Grip was fatigued and I didn't want to break these up less than 20's.
*DU's were 60/40 with a planned break.
*Used assault bike for the 100 cals. That damn thing is so much slower than the Aerodyne's we have used over the past few years. Took me 7:57 and should have probably taken me around 6:30. I pushed hard on the first 3 movements so I could coast a little at the beginning of the AD, picked it up about 60 cals in and felt alright.
*Would love to hear some other scores on this, but It would have to be Assault Bike to be apples to apples.
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Monday, June 30, 2014
Sunday, June 29, 2014
29 June
A couple training videos from the last week or so. Snatches are starting to feel pretty decent again. A little slow under the bar still and my OHD strength isn't probably where it needs to be but for June, I will take it.
Lots of people in a hurry to "start training for 2015". These guys will learn that your 2015 chances don't start now. They started about 18 months ago. If they are just starting now, what they need to say is, "training for 2017 starts now". That is another great thing about this Sport, it rewards those that stay consistent. It isn't about sprinting then taking a few months off then sprinting and taking a few more months off. That style won't work. Nor will overdoing doubles, triples and 6 days a week of training. People talk about balance and how you have to be able to have fun while you train....I can assure you, the people that say those things aren't going to the Games. Sure, Rich and Khalipa may be able to say that but the 99.99 percent of the rest of us, trying to make it to that level guarantees that there won't be a balance of your lifestyle. Your priority will be training or you will have no chance, period. Look around this year, look at those that didn't make it to the Games...I am sure they trained hard but I also would imagine they let some of the hype get to their head. They weren't quite as hungry or as disciplined as they were the year prior.
For me, I have realized over the past 5 years that this is so much more mental than it is physical. Obviously, physical ability plays a huge role but as does the mental aspect of this. For me personally, focusing on gymnastics and things I struggle with day in and day out and getting beat in workouts the majority of the time wasn't an easy thing to accept. However, it is the only choice I have if I want to stay competitive. If your not capable of losing a workout and not pouting like a little bitch, your in the wrong sport. Most athletes that compete are used to quite a bit of success in previous sports. CrossFit is very different, rarely are we really good at anything. I can't think of ONE piece of CrossFit that I am great at.....I consider myself to be average at quite a few things, that is not easy to accept but it is necessary. Too many athletes fear losing so they workout alone or with someone they know has no chance of pushing them in a workout, unwilling to test themselves because they aren't sure they can handle the result. The truth is, wether or not you win a workout 51 weeks out of the year is purely irrelevant...the case could be made that it will NEVER matter if you win a workout, ever. If I ever make it to the Games, I can assure you that I most likely won't win a workout on the way there. Can you learn something every time you compete, can you stay consistent, and can you stay hungry, year after year? On top of all that, can you stay humble? What you did last year doesn't mean anything. What you did last week doesn't mean anything. As soon as you think for one second, you are unbeatable, you need to be prepared to eat some humble pie. There is no room in this sport for ego's. The more mainstream CrossFit gets, the more ego's I see and the more people do CrossFit that should find something else to take up their spare time.
Training Videos
https://vimeo.com/99467835
Lots of people in a hurry to "start training for 2015". These guys will learn that your 2015 chances don't start now. They started about 18 months ago. If they are just starting now, what they need to say is, "training for 2017 starts now". That is another great thing about this Sport, it rewards those that stay consistent. It isn't about sprinting then taking a few months off then sprinting and taking a few more months off. That style won't work. Nor will overdoing doubles, triples and 6 days a week of training. People talk about balance and how you have to be able to have fun while you train....I can assure you, the people that say those things aren't going to the Games. Sure, Rich and Khalipa may be able to say that but the 99.99 percent of the rest of us, trying to make it to that level guarantees that there won't be a balance of your lifestyle. Your priority will be training or you will have no chance, period. Look around this year, look at those that didn't make it to the Games...I am sure they trained hard but I also would imagine they let some of the hype get to their head. They weren't quite as hungry or as disciplined as they were the year prior.
For me, I have realized over the past 5 years that this is so much more mental than it is physical. Obviously, physical ability plays a huge role but as does the mental aspect of this. For me personally, focusing on gymnastics and things I struggle with day in and day out and getting beat in workouts the majority of the time wasn't an easy thing to accept. However, it is the only choice I have if I want to stay competitive. If your not capable of losing a workout and not pouting like a little bitch, your in the wrong sport. Most athletes that compete are used to quite a bit of success in previous sports. CrossFit is very different, rarely are we really good at anything. I can't think of ONE piece of CrossFit that I am great at.....I consider myself to be average at quite a few things, that is not easy to accept but it is necessary. Too many athletes fear losing so they workout alone or with someone they know has no chance of pushing them in a workout, unwilling to test themselves because they aren't sure they can handle the result. The truth is, wether or not you win a workout 51 weeks out of the year is purely irrelevant...the case could be made that it will NEVER matter if you win a workout, ever. If I ever make it to the Games, I can assure you that I most likely won't win a workout on the way there. Can you learn something every time you compete, can you stay consistent, and can you stay hungry, year after year? On top of all that, can you stay humble? What you did last year doesn't mean anything. What you did last week doesn't mean anything. As soon as you think for one second, you are unbeatable, you need to be prepared to eat some humble pie. There is no room in this sport for ego's. The more mainstream CrossFit gets, the more ego's I see and the more people do CrossFit that should find something else to take up their spare time.
Training Videos
https://vimeo.com/99467835
Saturday, June 28, 2014
28 June
Training (12p)
A. Archer pull ups; amrap unbroken (alt arms) x10; rest 2 min (compare
A/B to last week's scores)
*Only did 5 sets of 6 due to the 80+ pullups yesterday.
B. Strict hspu; amrap in 10 min
*66 Reps, +7 from last week.
*Did 1 set every 30 seconds and this was much more efficient than the previous method of 10 sets. Did 4/3 for the first 5 minutes. Then 3/3 for 4 minutes and then 3/4 for last minute. Felt really solid. 60+ is a great score for me, obviously not as good as some of the little guys but this would keep me in the same ballpark as those guys.
C1. 15 deadlift unbroken 225# x4; rest 10 seconds
C2. 10 deadlift unbroken 315# x4; rest as needed to full recovery
*Complete, rested 5:00 after 1st set, 6:30 after 2nd set and 7:30 after 3rd set. This shit got tough quick. The 315# was brutal. Felt like I recovered after the 4th set pretty well.
A. Archer pull ups; amrap unbroken (alt arms) x10; rest 2 min (compare
A/B to last week's scores)
*Only did 5 sets of 6 due to the 80+ pullups yesterday.
B. Strict hspu; amrap in 10 min
*66 Reps, +7 from last week.
*Did 1 set every 30 seconds and this was much more efficient than the previous method of 10 sets. Did 4/3 for the first 5 minutes. Then 3/3 for 4 minutes and then 3/4 for last minute. Felt really solid. 60+ is a great score for me, obviously not as good as some of the little guys but this would keep me in the same ballpark as those guys.
C1. 15 deadlift unbroken 225# x4; rest 10 seconds
C2. 10 deadlift unbroken 315# x4; rest as needed to full recovery
*Complete, rested 5:00 after 1st set, 6:30 after 2nd set and 7:30 after 3rd set. This shit got tough quick. The 315# was brutal. Felt like I recovered after the 4th set pretty well.
Friday, June 27, 2014
27 June
Training (130p)
Took a day off of our programming to do a birthday workout for LB....the small sacrifices:) It was actually fun, had about 7 us all throw down for it. Legs were jacked from the damn 315# squats on Wednesday.
Laura's Birthday WOD
250m Row
86 Pullups or T2B (Any Combo) (40 Pullups/10 T2B/Then all PU's)
500m Row
26 Power Cleans (155) (10-19-26)
26 HSPU (U/B)
750m Row
28 Box Jumps (30')
28 Heavy WB (30#) (U/B)
28 Heavy KBS (2 Pood) (U/B)
1k Row
86 DU's (U/B)
*24:25
Took a day off of our programming to do a birthday workout for LB....the small sacrifices:) It was actually fun, had about 7 us all throw down for it. Legs were jacked from the damn 315# squats on Wednesday.
Laura's Birthday WOD
250m Row
86 Pullups or T2B (Any Combo) (40 Pullups/10 T2B/Then all PU's)
500m Row
26 Power Cleans (155) (10-19-26)
26 HSPU (U/B)
750m Row
28 Box Jumps (30')
28 Heavy WB (30#) (U/B)
28 Heavy KBS (2 Pood) (U/B)
1k Row
86 DU's (U/B)
*24:25
Wednesday, June 25, 2014
25 June
Training (2p)
A. Squat snatch; build to a tough single
*225/240x/240/250x/250/260x
*Felt alright here, kept catching in an unbalanced position, will post some videos tomorrow to show you what they looked like. 260 was overhead easy, just off balance.
B. Back squat; 50 for time 315#
*11:30
*8/12/16/20/24/28/32/36/40/44/48/50
*This got REALLY bad around 30-33 and stayed rough for the rest. I have a good feeling that Friday will be brutally sore. Will let you know how I feel.
+
20 min amrap:
30 seconds hollow rock
30 seconds side plank R
30 seconds side plank L
10 GHD sit ups
100m farmers walk 100#/hand
*Complete, used 2 pood KBs and went about 150m. 4 rounds.
A. Squat snatch; build to a tough single
*225/240x/240/250x/250/260x
*Felt alright here, kept catching in an unbalanced position, will post some videos tomorrow to show you what they looked like. 260 was overhead easy, just off balance.
B. Back squat; 50 for time 315#
*11:30
*8/12/16/20/24/28/32/36/40/44/48/50
*This got REALLY bad around 30-33 and stayed rough for the rest. I have a good feeling that Friday will be brutally sore. Will let you know how I feel.
+
20 min amrap:
30 seconds hollow rock
30 seconds side plank R
30 seconds side plank L
10 GHD sit ups
100m farmers walk 100#/hand
*Complete, used 2 pood KBs and went about 150m. 4 rounds.
Tuesday, June 24, 2014
24 June
Training (2p)
Snatch Grip Deadlift @ 1312, 5-6, x5
30 Sec AD @ 85%
30 Sec AD @ 50%
x40
rest 5m between 20/21
*Complete
*206 Cals/247 Average Watts for first 20m
*215 Cals/252 Average Watts for second 20m
Snatch Grip Deadlift @ 1312, 5-6, x5
30 Sec AD @ 85%
30 Sec AD @ 50%
x40
rest 5m between 20/21
*Complete
*206 Cals/247 Average Watts for first 20m
*215 Cals/252 Average Watts for second 20m
Monday, June 23, 2014
23 June
Training (2p)
A. Rope pull ups; amrap unbroken @2222 x10; rest 2 min
*4-6 Reps for all
B. Split jerk; build to a tough single
*Built quickly to 310 and it felt fine.
+
20 min amrap:
20 thrusters 135#
20 pull ups
20 burpees
*4+10 Thrusters
*Damn this is such an awful workout. I tried to pace for 5 rounds and had it through about 14:30 but the last 5:30, just couldn't keep pace. Thrusters and burpees were equally bad. Pullups were all U/B.
A. Rope pull ups; amrap unbroken @2222 x10; rest 2 min
*4-6 Reps for all
B. Split jerk; build to a tough single
*Built quickly to 310 and it felt fine.
+
20 min amrap:
20 thrusters 135#
20 pull ups
20 burpees
*4+10 Thrusters
*Damn this is such an awful workout. I tried to pace for 5 rounds and had it through about 14:30 but the last 5:30, just couldn't keep pace. Thrusters and burpees were equally bad. Pullups were all U/B.
Saturday, June 21, 2014
21 June
Training (12p)
Had cert this weekend and jumped in with the guys at lunch.
50 Pullups (u/b)
40 Ring Dips (10-10-10-5-5)
30 Cal Row
20 Heavy WB (u/b)
10 PC (225) (singles)
*6:30
Had cert this weekend and jumped in with the guys at lunch.
50 Pullups (u/b)
40 Ring Dips (10-10-10-5-5)
30 Cal Row
20 Heavy WB (u/b)
10 PC (225) (singles)
*6:30
Friday, June 20, 2014
20 June
Training (2p)
A. Archer pull ups; amrap unbroken (alt arms) x10; rest 2 min
*8/8/6/6/6/5/5/5/5/4
B. Strict hspu; amrap in 10 min
*59 Total Reps. Did too big of a set first and shoulders died about 6:30 in.
+
30 power snatch for time 185#
*3:48
*All Singles, No Misses
A. Archer pull ups; amrap unbroken (alt arms) x10; rest 2 min
*8/8/6/6/6/5/5/5/5/4
B. Strict hspu; amrap in 10 min
*59 Total Reps. Did too big of a set first and shoulders died about 6:30 in.
+
30 power snatch for time 185#
*3:48
*All Singles, No Misses
Wednesday, June 18, 2014
18 June
Training (3p)
A. Squat snatch; 30 singles @205#; rest as needed bw reps
*Missed 2 of my first 5 reps and then settled in. My hands were tore up from the 140+ C2B we did a few days ago and I just needed to fix my catch position to save the hands. Felt really fast towards the end.
B. Back squat @5050; 8-10x5; rest 3 min
*225 for all, 7 reps each. These were by far the worst squats I have ever experienced. The 5 seconds up was brutal.
+
Airdyne 3 min @80%
*360 Avg Watts/47 Cals
*343 Avg Watts/44 Cals
rest 2 min
Airdyne 3 min @90%
*397 Avg Watts/51
*393 Avg Watts/50
rest 2 min
Airdyne 3 min @100%
rest 10 min
*445 Avg Watts/57
*474 Avg Watts/60
x2
*Used assault bike for all, very painful.
A. Squat snatch; 30 singles @205#; rest as needed bw reps
*Missed 2 of my first 5 reps and then settled in. My hands were tore up from the 140+ C2B we did a few days ago and I just needed to fix my catch position to save the hands. Felt really fast towards the end.
B. Back squat @5050; 8-10x5; rest 3 min
*225 for all, 7 reps each. These were by far the worst squats I have ever experienced. The 5 seconds up was brutal.
+
Airdyne 3 min @80%
*360 Avg Watts/47 Cals
*343 Avg Watts/44 Cals
rest 2 min
Airdyne 3 min @90%
*397 Avg Watts/51
*393 Avg Watts/50
rest 2 min
Airdyne 3 min @100%
rest 10 min
*445 Avg Watts/57
*474 Avg Watts/60
x2
*Used assault bike for all, very painful.
Tuesday, June 17, 2014
17 June
Training (2p)
A. Clean pulls 5, 5, 3, 3, 1, 1; rest 3 min
*295/315/325/335/345/345
+
For time:
50 deadlift 185#
100 calorie row
50 KBS 2 pood
100 calories airdyne
50 DB snatch 70# (alt arms per rep)
*22:32
*Used the assault bike which made the 100 cals take about 9 minutes...terrible. Still getting used to the heat but starting to get acclimated to the suck factor.
A. Clean pulls 5, 5, 3, 3, 1, 1; rest 3 min
*295/315/325/335/345/345
+
For time:
50 deadlift 185#
100 calorie row
50 KBS 2 pood
100 calories airdyne
50 DB snatch 70# (alt arms per rep)
*22:32
*Used the assault bike which made the 100 cals take about 9 minutes...terrible. Still getting used to the heat but starting to get acclimated to the suck factor.
Monday, June 16, 2014
16 June
Training (2p)
A. Split jerk; 6 singles @93% 1rm; rest 3 min
*295 For All
*Went about 10# lighter hoping that it would click and feel better but didn't. No misses, just felt heavy and slow.
+
7 min amrap:
20 burpees
20 box jumps 24"
20 CTB pull ups
rest 3 min
x3
(start the subsequent amraps where you left off in the previous
set…not from the beginning)
*Round 1 = 2+5 Pullups (165 Reps)
*Round 2 = 4+17 PU (132 Reps)
*Round 3 = 7 + 2 Burpees (125 Reps)
*This is such an awful combination. There is nowhere to catch your breath. You have to rebound your box jumps or you lose too much time. Burpees just staying consistent is brutal and then the C2B I did 3 out of 7 sets u/b and the other 4 I did 13/7 or 14/6.
A. Split jerk; 6 singles @93% 1rm; rest 3 min
*295 For All
*Went about 10# lighter hoping that it would click and feel better but didn't. No misses, just felt heavy and slow.
+
7 min amrap:
20 burpees
20 box jumps 24"
20 CTB pull ups
rest 3 min
x3
(start the subsequent amraps where you left off in the previous
set…not from the beginning)
*Round 1 = 2+5 Pullups (165 Reps)
*Round 2 = 4+17 PU (132 Reps)
*Round 3 = 7 + 2 Burpees (125 Reps)
*This is such an awful combination. There is nowhere to catch your breath. You have to rebound your box jumps or you lose too much time. Burpees just staying consistent is brutal and then the C2B I did 3 out of 7 sets u/b and the other 4 I did 13/7 or 14/6.
Saturday, June 14, 2014
14 June
Training (12p)
A. Deadlift clusters 10.10x3; rest 45 seconds/rest 3 min
*315/335/335
*These felt decent, not great but better than usual I guess. The DL took a lot out of me, waited about 30 minutes before doing 12.2 and still didn't feel that great going into it.
+
Crossfit open workout 12.2 (snatch ladder)
*85 Reps (25 Reps @ 165)
A. Deadlift clusters 10.10x3; rest 45 seconds/rest 3 min
*315/335/335
*These felt decent, not great but better than usual I guess. The DL took a lot out of me, waited about 30 minutes before doing 12.2 and still didn't feel that great going into it.
+
Crossfit open workout 12.2 (snatch ladder)
*85 Reps (25 Reps @ 165)
Friday, June 13, 2014
13 JUNE
Training (2p)
A. Archer pull ups; amrap unbroken (alt arms) x8; rest 2 min
*8-8-6-6-6-5-5-4
*These are getting better and bicep feels fine, no pain at all.
B. Strict hspu (hands on 10# plates to slight deficit); amrap unbroken
x10; rest 75 seconds
*10-9-6-5-4-4-4-4-3-4
*The shorter rest periods this week crushed me. My shoulders were done after the 3rd round.
+
7 rounds for time:
7 power clean and jerk 135#
14 bar facing burpees
21 double unders
*16:10
*Went u/b on all C&J which allowed me to go a little slower on Burpees. This got REALLY uncomfortable at round 6.
A. Archer pull ups; amrap unbroken (alt arms) x8; rest 2 min
*8-8-6-6-6-5-5-4
*These are getting better and bicep feels fine, no pain at all.
B. Strict hspu (hands on 10# plates to slight deficit); amrap unbroken
x10; rest 75 seconds
*10-9-6-5-4-4-4-4-3-4
*The shorter rest periods this week crushed me. My shoulders were done after the 3rd round.
+
7 rounds for time:
7 power clean and jerk 135#
14 bar facing burpees
21 double unders
*16:10
*Went u/b on all C&J which allowed me to go a little slower on Burpees. This got REALLY uncomfortable at round 6.
Wednesday, June 11, 2014
11 June
Training (2p)
A. Squat snatch; 15 tough singles (85-93% 1rm); rest 2 min
*230/230/230/235/235/235/240/240/240/240/240/240/240/240/240
*1 miss at 240, this actually felt really solid today.
B. Back squat @2020; 6-8x5; rest 2 min
*275-285-295-305-315
*6 Reps for all, this was brutal
+
10 unbroken OHS 155#
Airdyne sprint 30 seconds @100% (no loading full speed sprint)
rest 4 min
x8
(rest 8 min bw sets 4/5)
*Avg Watts on Assault Bike
*795-787-750-713-649-673-659-673
*Wow, today was legit. This was one of the tougher days I can remember in a couple months. Felt good, just need to keep hydrated on days like today. Strength felt good today and starting to feel my squat getting deeper like it was before the knee surgery. Progress for sure.
A. Squat snatch; 15 tough singles (85-93% 1rm); rest 2 min
*230/230/230/235/235/235/240/240/240/240/240/240/240/240/240
*1 miss at 240, this actually felt really solid today.
B. Back squat @2020; 6-8x5; rest 2 min
*275-285-295-305-315
*6 Reps for all, this was brutal
+
10 unbroken OHS 155#
Airdyne sprint 30 seconds @100% (no loading full speed sprint)
rest 4 min
x8
(rest 8 min bw sets 4/5)
*Avg Watts on Assault Bike
*795-787-750-713-649-673-659-673
*Wow, today was legit. This was one of the tougher days I can remember in a couple months. Felt good, just need to keep hydrated on days like today. Strength felt good today and starting to feel my squat getting deeper like it was before the knee surgery. Progress for sure.
Tuesday, June 10, 2014
10 June
Training (2p)
A. Clean pulls 5x3; rest 3 min
*305/305/315/325/335
B. TnG deadlift; 15 unbroken 280# x4; rest as needed bw sets
*Complete, these felt easier than in previous weeks. Rested 3-4 minutes b/w.
+
Airdyne 30 seocnsd @85%
airdyne 30 seocnds @50%
x20
*Complete, 227 Cals on Assault Bike, 250 Avg Watts. Kept it >500 for 85%.
*Thought it would be a good idea to put the bike outside in the sun to get me acclimated to the heat a little quicker this summer. It was 96 degrees outside. I regretted this decision 75 seconds into the 20m.
+
run 15 min z1
*Complete, but I my pace was probably similar to Crowder's 85% these days. He has a little more of a shuffle due to his quads being so large in comparison to the rest of his body. He also has to waddle a bit because of his overgrown lats. He would have been proud of my pace....you, not so much...but I finished it.
A. Clean pulls 5x3; rest 3 min
*305/305/315/325/335
B. TnG deadlift; 15 unbroken 280# x4; rest as needed bw sets
*Complete, these felt easier than in previous weeks. Rested 3-4 minutes b/w.
+
Airdyne 30 seocnsd @85%
airdyne 30 seocnds @50%
x20
*Complete, 227 Cals on Assault Bike, 250 Avg Watts. Kept it >500 for 85%.
*Thought it would be a good idea to put the bike outside in the sun to get me acclimated to the heat a little quicker this summer. It was 96 degrees outside. I regretted this decision 75 seconds into the 20m.
+
run 15 min z1
*Complete, but I my pace was probably similar to Crowder's 85% these days. He has a little more of a shuffle due to his quads being so large in comparison to the rest of his body. He also has to waddle a bit because of his overgrown lats. He would have been proud of my pace....you, not so much...but I finished it.
Monday, June 9, 2014
9 June
Training (2p)
A. Rope pull ups; amrap unbroken @2222 x6; rest 2 min
*6-5-5-5-4-4
B. Split jerk; 8 singles @90% 1rm; rest 3 min
*300 For All, No Misses
+
20 min amrap:
20 burpees
20 box jumps 24"
20 CTB pull ups
*5+55 Reps
*This hurt really bad today, started at about 4 minutes in and just stayed constantly bad for the remainder of the 20m.
A. Rope pull ups; amrap unbroken @2222 x6; rest 2 min
*6-5-5-5-4-4
B. Split jerk; 8 singles @90% 1rm; rest 3 min
*300 For All, No Misses
+
20 min amrap:
20 burpees
20 box jumps 24"
20 CTB pull ups
*5+55 Reps
*This hurt really bad today, started at about 4 minutes in and just stayed constantly bad for the remainder of the 20m.
Saturday, June 7, 2014
7 June
Training (12p)
A. Deadlift clusters 3.3.3x5; rest 30 seconds/rest 3 min
*345/365/385/395
*Stopped after 395, just couldn't stay tight
B. Power snatch; 20 for time 185#
*3:18
*These felt heavy, probably because the heavy deadlifts prior but just couldn't get comfortable. No misses but singles slowed down at about 15.
+
5 min amrap:
5 deadlift 225#
5 toes to bar
*9 Rounds
rest 4 min
3 min amrap:
5 hang power clean 225#
5 knees to elbow
rest 2 min
1 min amrap airdyne calories
*Didn't finish, had some meetings for the new spot and had to run. This new spot better be amazing because I don't miss workouts for anything. Can remember the last time I skipped a piece of my workout.
A. Deadlift clusters 3.3.3x5; rest 30 seconds/rest 3 min
*345/365/385/395
*Stopped after 395, just couldn't stay tight
B. Power snatch; 20 for time 185#
*3:18
*These felt heavy, probably because the heavy deadlifts prior but just couldn't get comfortable. No misses but singles slowed down at about 15.
+
5 min amrap:
5 deadlift 225#
5 toes to bar
*9 Rounds
3 min amrap:
5 hang power clean 225#
5 knees to elbow
rest 2 min
1 min amrap airdyne calories
*Didn't finish, had some meetings for the new spot and had to run. This new spot better be amazing because I don't miss workouts for anything. Can remember the last time I skipped a piece of my workout.
Friday, June 6, 2014
6 June
Training (2p)
A. Archer pull ups; amrap unbroken (alt arms) x7; rest 2 min
*8/7/6/6/5/5/5
B. Strict hspu (hands on 10# plates to slight deficit); amrap unbroken
x10; rest 90 seconds
*10-7-7-6-5-6-5-5-5-4
*60 Total
*Used 25# Plates for Deficit
+
10 sets for total working time:
10 OHS 135#
10 bar facing burpees
Run 200m
rest 2 min bw sets
*1:40
*1:34
*1:37
*1:41
*1:37
*1:33
*1:45
*1:55
*1:55
*1:46
*Man these workouts suck. 100 Bar Facing Burpees get pretty miserable. Kept my splits under two and moved quicker than last week on the BFB which is good. Just gets really uncomfortable around the 6-10 range.
A. Archer pull ups; amrap unbroken (alt arms) x7; rest 2 min
*8/7/6/6/5/5/5
B. Strict hspu (hands on 10# plates to slight deficit); amrap unbroken
x10; rest 90 seconds
*10-7-7-6-5-6-5-5-5-4
*60 Total
*Used 25# Plates for Deficit
+
10 sets for total working time:
10 OHS 135#
10 bar facing burpees
Run 200m
rest 2 min bw sets
*1:40
*1:34
*1:37
*1:41
*1:37
*1:33
*1:45
*1:55
*1:55
*1:46
*Man these workouts suck. 100 Bar Facing Burpees get pretty miserable. Kept my splits under two and moved quicker than last week on the BFB which is good. Just gets really uncomfortable around the 6-10 range.
Wednesday, June 4, 2014
4 June
Training (130p)
A. Squat snatch x1/Hang squat snatch (below knee) x3/High hang squat
snatch x1/OHS x3; rest 3 min x6 complexes
*165
*185
*200 (Missed last snatch below the knee, just got lazy)
*205
*215
*225
This was one of the tougher complexes I have done in a long time. It forces you to be super fast under the bar or you have NO chance. Pumped I was able to do 225, felt really fast today.
B. 1 1/4 back squat with chains 3x5; rest 3 min
*255 - 275 - 290
*My legs were crushed after the snatch complexes, anything heavier would have buried me.
+
10 unbroken thrusters 135#
Prowler sprint 30 seconds @100% (no loading full speed sprint)
rest 4 min
x6
*Complete for all. Set up 3 prowlers with 50# on them and just sprinted down, picked the other one up and came back and then took the 3rd one down. Ended up being 18 Trips and this was absolutely miserable. It was only 94 degrees today so that was an added benefit. I wish I was like Crowder and could work out in A/C and have my minions misting me with water bottles and feeding me grapes all day.....
A. Squat snatch x1/Hang squat snatch (below knee) x3/High hang squat
snatch x1/OHS x3; rest 3 min x6 complexes
*165
*185
*200 (Missed last snatch below the knee, just got lazy)
*205
*215
*225
This was one of the tougher complexes I have done in a long time. It forces you to be super fast under the bar or you have NO chance. Pumped I was able to do 225, felt really fast today.
B. 1 1/4 back squat with chains 3x5; rest 3 min
*255 - 275 - 290
*My legs were crushed after the snatch complexes, anything heavier would have buried me.
+
10 unbroken thrusters 135#
Prowler sprint 30 seconds @100% (no loading full speed sprint)
rest 4 min
x6
*Complete for all. Set up 3 prowlers with 50# on them and just sprinted down, picked the other one up and came back and then took the 3rd one down. Ended up being 18 Trips and this was absolutely miserable. It was only 94 degrees today so that was an added benefit. I wish I was like Crowder and could work out in A/C and have my minions misting me with water bottles and feeding me grapes all day.....
Tuesday, June 3, 2014
3 June
Training (2p)
Row 1k @80%
*3:34.2
rest 3 min
run 1k @80%
*4:29
rest 3 min
Row 1k @90%
*3:19.8
rest 3 min
Run 1k @90%
*4:08
rest 6 min
Row 1k @100%
*3:03 (2 seconds off PR)
rest 12 min
Run 1k @100%
*4:21
*Legs were crushed during this
+
Airdyne 20 min z1
*Complete
Row 1k @80%
*3:34.2
rest 3 min
run 1k @80%
*4:29
rest 3 min
Row 1k @90%
*3:19.8
rest 3 min
Run 1k @90%
*4:08
rest 6 min
Row 1k @100%
*3:03 (2 seconds off PR)
rest 12 min
Run 1k @100%
*4:21
*Legs were crushed during this
+
Airdyne 20 min z1
*Complete
Monday, June 2, 2014
2 June
Training (2p)
A. Rope pull ups; amrap unbroken @2222 x4; rest 2:30 (alt arm that is
higher each set)
*Felt good, 4 reps for all
B. Split jerk; 2, 2, 2, 1, 1, 1; rest 3 min
*245-265-285-300-310-320
*No misses, didn't feel bad, just been a while since we have gone heavy so it took a few sets before starting to feel comfortable.
+
10-8-6-4-2
burpee
CTB pull up
*2:04
*This didn't feel good, I just didn't prep this good enough and wasn't ready for it.
rest 10 min
5-4-3-2-1
Muscle up
parallete hspu
*3:08
*Had a hard time controlling my breathing, Muscle-ups were all u/b
rest 5 min
1-2-3-4-5-4-3-2-1
Strict hspu
bar muscle up
*8:10
*HSPU got tough towards the middle. All Bar Muscle-Ups U/B
A. Rope pull ups; amrap unbroken @2222 x4; rest 2:30 (alt arm that is
higher each set)
*Felt good, 4 reps for all
B. Split jerk; 2, 2, 2, 1, 1, 1; rest 3 min
*245-265-285-300-310-320
*No misses, didn't feel bad, just been a while since we have gone heavy so it took a few sets before starting to feel comfortable.
+
10-8-6-4-2
burpee
CTB pull up
*2:04
*This didn't feel good, I just didn't prep this good enough and wasn't ready for it.
rest 10 min
5-4-3-2-1
Muscle up
parallete hspu
*3:08
*Had a hard time controlling my breathing, Muscle-ups were all u/b
rest 5 min
1-2-3-4-5-4-3-2-1
Strict hspu
bar muscle up
*8:10
*HSPU got tough towards the middle. All Bar Muscle-Ups U/B
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