30 August

Training (12p)

A. Pull up x1/CTB pull up x1/Bar muscle up x1 - perform 15 complexes
not for time
*Comlete, felt really easy

B1. Archer pull ups; accumulate 10 reps x5; rest 1 min
*Complete

B2. 20 strict hspu for time x5; rest 3 min
*1:30/1:42/2:30/2:21/2:19
*Fell apart on 4th and 5th rounds

C. FLR on rings in external rotation; amsap unbroken x5; rest 2 min
*46/46/45/45/45

+

Airdyne 3 min @85%
airydne 2 min easy
x5
*243 Cals


Training Video (Power Snatches/Snatch Complex/14.3 Re-test/Max Muscle-ups
https://vimeo.com/104803273

29 August

Training (230p)

A. Power snatch; build to a max
*205/220/230/240
*Stopped at 240 and it felt pretty solid. Will post video with tomorrow's results

+

Open workout 14.3 (DL/box jump)
*146 (16 Reps @ 315)
*Bounded all box jumps and those felt fine. Deadlifts felt pretty solid until 315. Went U/B on 135 and 185. 12-8 for 225. 6-5-4-5-5 on 275 and then triples and doubles on 315. Thought I was ahead of my Open pace but ended up 5 reps short. 

rest exactly 3 min

5k row for time
*18:43
*1:52 pace. This was pretty awful for the first 1k and then was able to settle in. Low back was crushed starting this. 

27 August

Training (2p)

A. Squat snatch; 15 singles @80% 1rm; rest 2 min
*210 for all. No misses and felt pretty solid today. 

B. Jumping back squats; 8-10x4; rest 2 min (light and fast)
*135x10 for all

+

30 min amrap @z1-z2 pace
400m run
2 muscle ups
15 wall balls
30 seconds hollow rocks
15 kbs 1.5 pood
30 double unders
*5+400m, thought this was a good pace. Could have kept it up for another 20 or so minutes pretty easily. HR at completion was 112.

26 August

Training (2p)

A. Clean pulls from blocks (knee); 5x5; rest 2 min
*275/305/325/325/325

B. Good morning @33x1; 6-8x5; rest 2 min
*95 For All

C. GH raises; amrap unbroken x3; rest 2 min
*These were tough for me, will add a 10-15 reps in daily for a few weeks to build a little volume. 

D. HS walk tech work 15 min
*We did 6 quick trips of 40 feet, no mistakes and felt way better than last week. 

+

15 min amrap:
15 power snatch 95#
15 calories rowing
*7+1
*Went 15 on first set and then 6-5-4 for the next 4 and finished with 10-5. 

25 August

Training (230p)

A. Wide grip L-pull ups; accumulate 30 perfect reps
*Took my time and did sets of 3-4

B. Legless rope climb tech work (4-8 reps based on comfort, not fatigue based)
*Did 6 and felt fine

C. Bulgarian ring rows; amrap unbroken x3; rest 2 min
*15/15/13

+

21-15-9-6-3
Thrusters 135#
Burpee box jumps 30"
*10:05
*Went U/B on all thrusters hoping that it buy me a little slower pace on the BBJ but they ended up being really slow. This hurt from the end of the first thrusters. Need to break up the set of 21 and pick up the pace on the BBJ next time. 

23 August

Training (12p)

A. Squat snatch x1/Hang squat snatch x3; rest 2 min x6 complexes
*185/200/215/225(missed 2nd HS/225/235(missed 2nd HS)
*These felt good, just got forward on the Hang Snatches

B. Back squat; build to a 3rm (all reps must be completed in <6 second
*360#
*6 Seconds was quick....any heavier and wouldn't have been able to get them quick enough. 

C. Muscle ups; amrap unbroken x3; rest 4 min
*15/10/7
*Was pretty crushed from the snatches and squats and that took some pull away from the muscle-ups. 15 Ties my PR but thought I could do better for my 2nd and 3rd sets. 

D. Amrap sets of 5 unbroken toes to bar in 6 min (compare to baity's
score and update me in blog)
*17 Sets
*Baity got 20 Sets. This was pretty rough after the previous work. 

+

4 sets:
400m run
30 wall balls
50 double unders
30 KBS 1.5 pood
400m run
rest 3:30 bw sets
*38:30
*Round time were 6:34/7:00/7:01/7:34
*This was brutal, last round was terrible. It was super hot and humid and this was just a suckfest for the entire time. Not sure I could have done this any faster. Didn't leave anything on the table. Everything U/B with limited rest during transitions. Ran slow so I could do WB/DU/KBS all U/B each round. Lately, these types of workouts have been good for me, feel like I can compete with anyone in these types of grinders. Maybe some smaller guys could run faster but it would be tough for them to do WB and KBS U/B....right? Or I am just convincing myself that guys aren't doing this sub 38?

22 August

Training (230p)

A. Power clean x1/Hang clean pull x3; rest 2 min x5 complexes
*Built to 310# and stopped here. 

B. Snatch grip RDL @4020; 4-5x5; rest 2 min (use straps if needed)
*Used 225# for all, tough for me as my hamstrings are always a weakness.

C. 45 degree parallete support hold; amsap unbroken x5; rest 90 seconds
*50 Seconds each round

D. Wall facing shoulder taps; amrap unbroken x3; rest 2:30
*40/40/50

+

For time:
1k row
25 burpees
50 box jump overs 24" (no rebound)
25 burpees
1k row
*11:43
*1st Row was 3:23, second row was 3:28. Not sure how much faster I could have went. We put the rowers 75 feet from burpee location and burpees were 50 feet from boxes. Really like setting things up like this. Amazing how much it actually changes things. 

20 August

Training (2p)

A. Drop snatch; 3 reps on the min for 10 min (moderate/light)
*75-135, all felt good. 

B1. Front squat; 5x5; rest 10 sec
*275/295/310(-1)/305(-1)
*Felt alright, just don't have the strength here yet. 

B2. High box jump clusters 1.1.1.1.1x5; step down/rest 3 min
*33/36/39/42

+

30-20-10
Thrusters 95#
Airdyne calories
75-75-75
double unders
*10:10
*All U/B and felt ok. 

19 August

Training (230p)

A. HS walking tech work
*15m of skillwork....a little rusty

B. Strict deficit hspu; amrap in 2 min x5; rest 2 min
*15-13-12-12-10

C. L-sit; accumulate 3 min for time
*Took 9:50 and wasn't fun...

+

8 tng deadlift 315#
8 bar facing burpeees
30 seconds prowler push (heavy/grinding pace)
rest 3:30
x6 sets
*These hurt pretty bad. Total times were:
*1:15/1:15/1:12/1:12/1:14

18 August

Training (2p)

A. Squat snatch; 7 singles @85% 1rm; rest 2 min
*215
*Just hasn't felt great snatching lately, a little sloppy but got better towards the end. 

B. Front squat; 30 for time 225# (from rack)
*2:26
*14-10-6

+

"Muscle up bi-athlon" from games (adjust muscle ups to 15-12-9)
*13:41
*Baity did 550m runs and did his first so I just mirrored his runs for mine. Muscle-ups actually felt really good. Was able to go U/B on all. Before today, biggest set I had ever attempted was around 11 or 12. Had to run slow in order to have a chance at going U/B and if I would have run any faster, probably would have failed some. Amazing how much better Muscle-Ups have gotten for me. 


Training Videos From The Past Week
https://vimeo.com/103646733

16 August

Training (12p)

A. Weighted vest hspu; 15 sets of 2; rest as needed bw sets (ensure
fast as speed as possible)
*15 Pound Vest, 2 strict OTM for 15m. Felt good. 

B. Pronated grip L-pull ups (full ROM perfect form, pause for a full
second in the bottom in L-position in full hang.  if incapable of
doing it, bend your knees, but keep them above hips); accumulate 30
perfect reps
*Sets of 5, took about 6 minutes

+

21-15-9-6-3
Burpees
toes to bar
Box jumps 24"
*6:54
*T2B crushed me on 15. Did 21 U/B and felt fine, no where near failure. Jumped back up for the 15 and broke at 6, not sure what the problem was. 

15 August

Training (230p)

A. Squat snatch; 1 rep on the 20 seconds for 30 reps @135-195# (start
light, add as you feel comfortable)
*10x135
*10x165
*10x195
*No Misses. Felt pretty good, pace was pretty quick. 195 was challenging for the last few reps. 

B. Concentric only Front squat (put it on blocks/pins at your bottom
position); build to a 1rm
*255, missed 275. Was probably about 3 inches lower than I should have been, put me in a bad position to get any power at the bottom. Next time, will move up a peg and have quite a bit more. 


+

5 sets:
20 pistols (perform slow/controled and with perfect technique,
moderate the volume if needed)
10 hang power clean 225#
rest as needed to full recovery bw sets to ensure power remains high in each set
*Subbed 20 pistols for 14. Depth on my right leg was close on some of them. Left leg felt great and were super easy. Hang power cleans were all TnG, bouncing off mid-thigh. 40 were great, last 10 started to bruise up my legs quite a bit. 

13 August

Training (230p)

A. TnG deadlift; 5 on the min for 10 min 335#
*Complete, not bad

+

4 rounds for time:
Run 400m
15 unbroken thrusters 135#
15 GHD sit ups
*15:19
*The Thrusters got heavy on rounds 3 and 4. Took about 20 seconds after the run on the last two runs before I picked that bar up. GHD's were worse than I thought as well. The last two runs were slow as shit. 

12 August

Training (2p)

A. L-sit hold; amsap unbroken x5; rest 90 seconds
*40/30/20/17/15
*These got super rough after the first one

B. Bulgarian ring rows; amrap unbroken x5; rest 2 min
*Lowered rings so I was nearly horizontal to ground. Was between 9-12 for all 5 sets. 

C1. L-pull ups; 10 for time x4; rest 1 min
*30/47/44/37
*Lost alot of power around 6 reps each time. 

C2. Deficit hspu (2") amrap in 2 min x4; rest 2 min*4-4-3-3-2(16)/3-3-3-2-2(13)/3-3-2-2-1(11)/4-3-2-1-1-1-1(13)

D. DB windmills; 10 reps/side x3; rest 1 min bw sides
*Red KB

+

5 sets:
row 1k
15 burpee box jumps 24"
rest 90 seconds
*29:51
*Round 1 - 4:35 (3:35 Row)
*Round 2 - 4:49 (3:36 Row)
*Round 3 - 4:54 (3:38 Row)
*Round 4 - 4:50 (3:38 Row)
*Round 5 - 4:43 (3:39 Row)
*Was happy with how this felt after a little layoff. This was another pretty good one for me. Would be curious to see how many people would get sub 30m on this. I feel like I hit the rows about as fast as I could and didn't lose much time on the BBJ. Anyway, good to be back in the routine. Body feels good, a little tight, but not terrible. 

10 August

Training (4p)

Weighted Hike, 4.75 miles, 95#

Wanted to get out and sweat a little bit today. My dad has some bricks on a pallet and decided I would throw them in a pack and hike. It was about 85 which made it interesting from the start. The bricks were about 12 pounds and I put 6 of them in my pack and then came up with the great idea of carrying 1 in each hand. I thought this would be a good way to mess with me mentally. It worked. I only wanted to go about 5 miles and I thought it would be way worse not being able to rest my hands on my straps or use them to lengthen my stride. Holding the bricks was probably the worst part. I ended up making it in 1:18 minutes and I think it was just under 5 miles. Feet are a little tender tonite and traps are pretty beat up but overall felt pretty good. I think the weight ended up being about 90-100 pounds. 

I leave to head back home tomorrow morning. Will be nice to get back in the gym Tuesday. Great vacation and I feel good about the training I was able to get in. I hate taking time off but this was much needed, will be ready to go on Tuesday. 

9 August

Training (1030a)

WaterSports

Came up with a pretty legit team workout on the lake. We came up with paddle boards, canoes, and Kayaks. We dropped a buoy about 3/4 of a mile out in the lake. As a team of 4, we had to each paddleboard out and back, grab a kayak and go out and back and then get in a 4 person canoe and go 2 laps. It was actually pretty brutal. Took us about 48 minutes. We dumped the canoe in the middle of the lake in about 12 feet of water. We ended up having to swim the canoe back in which was a huge pain in the ass but made for some great pictures...will send later. If they have canoeing at the games, I am really screwed. 

It was super fun to be able to do some different workouts. Don't get me wrong, it will be great to get back to my routine but it was nice to have a little break. 

8 August

Training (3p)

Did a station workout where we just did a certain number of reps at each station and then rotated. Thought it was going to be kind of easy but turned out to be a little bit of a kick in the nuts. Should have known not to put Plyo Lunges in there....

30 U/B KBS
30 U/B 40# SB
30 Plyo Lunges
30 24" Box Jumps
200m Run
*Did 3 Rounds without breaks

Rest 10m

SB Shuttle Run
*This was pretty fun, did about a 400 yard shuttle run carrying 20,30, and 40# balls with a partner. 

6 August

Training (12p)

At home back in Michigan and got to hit it at the gym I grew up going to 20 years ago. Crazy how different it is to go back now after all these years. 

A. Back Squat, 5-5-3-3, rest 3m
*315/335/355/355
*This felt pretty heavy actually, surprised me a little bit. 

B. Bench Press, 225#, rest 3m
*10, 10, 20
*Haven't benched in over 8 months so figured now was as good of a time as any. Just kept it light at 225 and did 10 reps as fast as possible. Last set just wanted to see how my endurance was. Hit 20 pretty easy. In college at 265#, I did 24 with this test  and we benched twice a week. Guess this Functional Fitness Shit really works, can bench twice a year and still as strong as I was 10 years ago. 

C. 10m Metcon
*Just did 40 second sprints at a few different stations for 10m
-Burpee BJ (34")
-Battle Ropes
-WB
-MMA Dummy Over The Shoulder (80#)
*Felt good to sweat after the travel day on Tuesday. Good for the brain to lift some heavy shit and not have a complete 6 days of rest. 

4 August

Training (2p)

A. Legless rope climbs; 12 for time @90% effort (conservative max-effort)
*10:40
*Stayed conservative here

B1. Strict deficit (2") hspu; 12 for time x5; rest 1 min
*40 seconds/65 seconds/1:45/1:50/1:50
*These got really tough starting with the third set

B2. Wide grip L-pull ups; 8 for time x5; rest 2 min
*25-35 seconds, not too terrible here

+

10-->1
Deadlift 275#
Thruster 135#
bar facing burpee
ghd sit up
*17:43
*U/B on DL and Thrusters throughout. Rough combination

2 August

Training (12p)

A. Power clean; build to a max
*320
*Stopped here because my feet shot out pretty wide

+

21-15-9 complex from the games
*5:40
*Thought I would be able to move a little quicker than this....
*Will post videos next week

rest 10 min

Airdyne 15 min @75% aerobic max pace
*244 Average Watts/159 Cals

1 August

Training (2p)

A. Squat snatch; build to a tough single
*Built quickly to 240 with no misses, then missed 250 twice. Starting to get a little frustrated with not being able to control 250 like I should. I understand that the absolute strength probably isn't super important and as long as I can be competent with the 85% threshold for moderate reps, things will be fine, still should be able to hit this. 

B. Front squat; 5, 4, 3, 2, 1; rest 2 min
*285/295/305/315/325

+

For time:
3k row
300 double unders
3 mile run
*37:11
*Actually felt really good here, surprised a little at how solid the row felt to begin with. Rowed a 10:48 and it felt fine. Held back a little because I wanted to smash the DU's. Was able to pick up rope and start DU's in less than 10 seconds. Hit a set of 110 and then broke. Went to 220 and broke. Finished the last set of 80. No mistakes, 3:27 from the time I got off the row until I was out the door. Left before 14:30. 1st mile felt TERRIBLE, it was 8:17. Second mile started to loosen up and lengthen my stride, it was 7:40. Final mile was 6:58 and felt great. I have no idea how the guys at the games were doing this in 33 minutes. There is no way anyone got out the door before I did on the run, which means they were running 5:40 or less miles. That is insanity.