Sunday - February 12, 2012
C&J -- Worked up to 265, failed at 270 a few times, caught the clean very nicely though, had the Jerk high enough just had a tough time getting my head through...
Cleans -- Worked up to 280, failed at 285 a few times...couldn't hang onto it...kind of annoying...
Front Squat -- Heavy 1-- Ended up going well, got 350lbs for a 20lb PR which last time I had a belt on, so this is big.
Saturday - February 11, 2012
Snatch - 190
C&J - 255 - Failed at 260 and 265...annoyed
5 Rounds of:
250m Row
10 Squat Clean Thrusters @ 95lbs
15 Burpees
Wearing a 20lb Weightvest
Rest 3 minutes
Time: 25.52 total, all sets were sub 3 minutes, fastest time on the Outlaw Site...felt pretty damn good on this for how rough it was.
Sunday, February 12, 2012
Thursday, February 9, 2012
Thursday - February 9, 2012
BB Gymnastics --Hang Squat Snatches
Doubles:
75, 95, 125, 140, 150, 165
Singles:
170, 175, 185, 195F x 3
Felt pretty good
Cond -
8 Minute AmRap:
15 Box Jumps @ 24" (Step down mandatory)
20 Burpees
Total:
4 Rounds + 4 BJ -- Legs lit up
Accessory stuff -- TGU's ruin my knees did a few but had to call it...
Wednesday - February 8, 2012
Back Squat – 250 x 5, 285 x 5, 300 x 2, 320 x 3, 355 x 1 — Still figuring out where my 1RM is…legs are plenty strong for this, but going beltless and dropping ass to grass has me losing my upper back/chest up position as I pop out of the bottom…nonetheless very fast 1RM.
2a) Strict C2B Pull-Ups -- 7, 5, 6, 5
2b) Front Squat - 225 x 5, 250 x 4, 270 x 4, 285 x 4 — Thought this would be harder than it was
Diane: Set this up by saying I did the 60 deficit HS WoD on Monday instead of the tempo running, and my shoulders were not ready for Diane. I timed out my splits.
21DL – 24 seconds, 21 HSPU – 3.22, 15DL – 18 seconds, 15 HSPU – 2.45, 9DL – 8 seconds, 9 HSPU – 2.30 == Total – 9.32
Didn’t take the full rest, didn’t need it, wasn’t out of breath…
Double Unders 3min – 232 (PR on first set, 133)
T2B 2min – 32
Row 1min – 22Cals (16 second transition
)
BB Gymnastics --Hang Squat Snatches
Doubles:
75, 95, 125, 140, 150, 165
Singles:
170, 175, 185, 195F x 3
Felt pretty good
Cond -
8 Minute AmRap:
15 Box Jumps @ 24" (Step down mandatory)
20 Burpees
Total:
4 Rounds + 4 BJ -- Legs lit up
Accessory stuff -- TGU's ruin my knees did a few but had to call it...
Wednesday - February 8, 2012
Back Squat – 250 x 5, 285 x 5, 300 x 2, 320 x 3, 355 x 1 — Still figuring out where my 1RM is…legs are plenty strong for this, but going beltless and dropping ass to grass has me losing my upper back/chest up position as I pop out of the bottom…nonetheless very fast 1RM.
2a) Strict C2B Pull-Ups -- 7, 5, 6, 5
2b) Front Squat - 225 x 5, 250 x 4, 270 x 4, 285 x 4 — Thought this would be harder than it was
Diane: Set this up by saying I did the 60 deficit HS WoD on Monday instead of the tempo running, and my shoulders were not ready for Diane. I timed out my splits.
21DL – 24 seconds, 21 HSPU – 3.22, 15DL – 18 seconds, 15 HSPU – 2.45, 9DL – 8 seconds, 9 HSPU – 2.30 == Total – 9.32
Didn’t take the full rest, didn’t need it, wasn’t out of breath…
Double Unders 3min – 232 (PR on first set, 133)
T2B 2min – 32
Row 1min – 22Cals (16 second transition
)
Wednesday, February 1, 2012
Wednesday - February 1, 2012
Back Squat - 245 x 6, 280 x 6, 315 x 3, 330 x 2 -- Still finding my capacity with my new squats
Supinated Bent-Over Rows 4 x 5- 155 across all sets
Front Squats - 215 x 5, 250 x 4, 270 x 4 x 2
Conditioning....
4 Rounds (did 5) of:
100m Sled Drag - Heavy as FUCK!
200m Sled Sprint - *Strip half the weight from the drag*
well after reading peoples things, I apparently read "HEAVY AS FUCK" differently than everyone else. I did 300lbs (6 - 45lbs plates) on the heavy drag for the first 3 rounds, then dropped to 200 (4 45s), and 155 (3 45s) on the sprints...it was so dominating and fun that I ended up doing 5 rounds, plus it was perfect outside, 55 degrees in January, I'll take it! I ended up blacking out a little bit, and almost passed out when I was done, kept forgetting to hit the lap timer on the watch...all 5 rounds took me almost 20 minutes. Maybe it was my blissful ignorance as to what weight to do as it was my first time...sweet experience though. Love these things...needless to say I didn't get to my muscle-ups...
This was one of the most enjoyable destructive days I have had in a long time...
Back Squat - 245 x 6, 280 x 6, 315 x 3, 330 x 2 -- Still finding my capacity with my new squats
Supinated Bent-Over Rows 4 x 5- 155 across all sets
Front Squats - 215 x 5, 250 x 4, 270 x 4 x 2
Conditioning....
4 Rounds (did 5) of:
100m Sled Drag - Heavy as FUCK!
200m Sled Sprint - *Strip half the weight from the drag*
well after reading peoples things, I apparently read "HEAVY AS FUCK" differently than everyone else. I did 300lbs (6 - 45lbs plates) on the heavy drag for the first 3 rounds, then dropped to 200 (4 45s), and 155 (3 45s) on the sprints...it was so dominating and fun that I ended up doing 5 rounds, plus it was perfect outside, 55 degrees in January, I'll take it! I ended up blacking out a little bit, and almost passed out when I was done, kept forgetting to hit the lap timer on the watch...all 5 rounds took me almost 20 minutes. Maybe it was my blissful ignorance as to what weight to do as it was my first time...sweet experience though. Love these things...needless to say I didn't get to my muscle-ups...
This was one of the most enjoyable destructive days I have had in a long time...
Tuesday - January 31, 2012
BB Gymnastics:
Took it light worked on speed and fluidity, hit cleans heavy yesterday
1a) Clean Pulls for Height -- 3 x 5 @ 165#
1b) Tall Cleans -- 3 x 5-7 @ 115#
Conditioning:
Part 1) 8 minute AMRAP of:
8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
Score: 4 Rounds + 16/17 Reps (haven’t watched video to see if first snatch counts on 5th round) + 130 Double Unders = 144/5 + 26 = 170/1 total
Midline – T2B were really fast (3 x 15) - 16, 18, 19 seconds
GHD Raises = 3 x 10
BB Gymnastics:
Took it light worked on speed and fluidity, hit cleans heavy yesterday
1a) Clean Pulls for Height -- 3 x 5 @ 165#
1b) Tall Cleans -- 3 x 5-7 @ 115#
Conditioning:
Part 1) 8 minute AMRAP of:
8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
Score: 4 Rounds + 16/17 Reps (haven’t watched video to see if first snatch counts on 5th round) + 130 Double Unders = 144/5 + 26 = 170/1 total
Midline – T2B were really fast (3 x 15) - 16, 18, 19 seconds
GHD Raises = 3 x 10
Monday, January 30, 2012
Saturday / Sunday - January 28/29, 2012
Back Squat -- Still working on Raw, High bar dropping. Worked up to 335 x 1, felt ok, need to continue to work on this, not sure where my 1RM is, so hatch may be out of the question for now.
Bench Press - 215 x 5 x 2, 235 x 5 x 2 --
Front Squat - 205 x 5, 215 x 5, 235 x 5 x 2 -- Still working on dropping and keeping elbows high in the bottom. Beltless though, felt pretty good.
___________________________________________________
Snatch -- Worked up to 185, couldn't extend
12 min AmRap of:
300m Row
410lb Farmers Carries ~50ft
20 KB Snatches (70lbs)
Farmer Carry
Total: 4 Rounds
Back Squat -- Still working on Raw, High bar dropping. Worked up to 335 x 1, felt ok, need to continue to work on this, not sure where my 1RM is, so hatch may be out of the question for now.
Bench Press - 215 x 5 x 2, 235 x 5 x 2 --
Front Squat - 205 x 5, 215 x 5, 235 x 5 x 2 -- Still working on dropping and keeping elbows high in the bottom. Beltless though, felt pretty good.
___________________________________________________
Snatch -- Worked up to 185, couldn't extend
12 min AmRap of:
300m Row
410lb Farmers Carries ~50ft
20 KB Snatches (70lbs)
Farmer Carry
Total: 4 Rounds
Friday, January 27, 2012
Friday - January 27, 2012
Games WoD 11.1:
AmRap 10 minutes of:
30 Double Unders
15 Power Snatches (75lbs)
Total: 7rnds + 10 = 325 Reps
then...
20 Minutes Snatch work:
Worked up to 185, some hang stuff, couldn't hit extension today...
10 Minutes Handstand Walk practice:
Got 47 Ft (PR!!)
then 35ft and a really powerful kip-up off the ground -- good day
m/f/s = 1/1/1
Games WoD 11.1:
AmRap 10 minutes of:
30 Double Unders
15 Power Snatches (75lbs)
Total: 7rnds + 10 = 325 Reps
then...
20 Minutes Snatch work:
Worked up to 185, some hang stuff, couldn't hit extension today...
10 Minutes Handstand Walk practice:
Got 47 Ft (PR!!)
then 35ft and a really powerful kip-up off the ground -- good day
m/f/s = 1/1/1
Wednesday, January 25, 2012
Took Monday and Tuesday as Rest Days
Wednesday - January 25, 2012
Strength
1) Back Squat: Worked up to ~255# x 5 x 2-3 Sets
2b) Front Squats: Worked up to ~215# x 3-4, few sets
Conditioning
“Beat the Coach 1.2″
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185#
Completed at 185, was supposed to be 225#
-REST 5 MINUTES-
3 rounds for total reps of:
2 minutes ME Strict Ring Dips 17, 18, 17
-rest 1 minute
2 minutes ME Lateral Jumps 12″ 103, 102, 110
-rest 1 minute
Felt pretty shitty today, still don't feel fully recovered from the weekend. Hopefully I can get it back together tomorrow!
Wednesday - January 25, 2012
Strength
1) Back Squat: Worked up to ~255# x 5 x 2-3 Sets
2b) Front Squats: Worked up to ~215# x 3-4, few sets
Conditioning
“Beat the Coach 1.2″
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185#
Completed at 185, was supposed to be 225#
-REST 5 MINUTES-
3 rounds for total reps of:
2 minutes ME Strict Ring Dips 17, 18, 17
-rest 1 minute
2 minutes ME Lateral Jumps 12″ 103, 102, 110
-rest 1 minute
Felt pretty shitty today, still don't feel fully recovered from the weekend. Hopefully I can get it back together tomorrow!
Sunday, January 22, 2012
Sunday - January 22, 2012
Fran on Roids
21-15-9:
Thrusters @ 135lbs
Chest to Bar Pull-Ups
Time: 5.39 -- First place got 5:35, a little disappointed I couldn't catch him. Redlined a little bit...pretty wrecked after this one...arms were destroyed pulling from the events so far.
Final Chipper:
20 Handstand Push-Ups (pretty intense standard on these, harder than regionals)
30 Toes-To-Bar
20 Hang Squat Snatches @ 95lbs
30 Wall-Balls
20 Stone-to-Shoulder @ 125lbs
30 KBS @ 70lbs (Regional Standard, perfectly vertical bell with extension)
3 laps (~400m) Pinch Grip Farmers carry (Carrying (2) 45lb Plates in a pinch at the top
Time: 20:55 (Cap was 20minutes, only 2 guys finished it, I was at 2.5laps as time ran out, finished it up -- I got to the farmers carry at about ~14minutes)
Ended up like this:
2nd
1st
3rd
5th
2nd
3rd
Total: 1st Place
Great weekend, lots of fun...
Fran on Roids
21-15-9:
Thrusters @ 135lbs
Chest to Bar Pull-Ups
Time: 5.39 -- First place got 5:35, a little disappointed I couldn't catch him. Redlined a little bit...pretty wrecked after this one...arms were destroyed pulling from the events so far.
Final Chipper:
20 Handstand Push-Ups (pretty intense standard on these, harder than regionals)
30 Toes-To-Bar
20 Hang Squat Snatches @ 95lbs
30 Wall-Balls
20 Stone-to-Shoulder @ 125lbs
30 KBS @ 70lbs (Regional Standard, perfectly vertical bell with extension)
3 laps (~400m) Pinch Grip Farmers carry (Carrying (2) 45lb Plates in a pinch at the top
Time: 20:55 (Cap was 20minutes, only 2 guys finished it, I was at 2.5laps as time ran out, finished it up -- I got to the farmers carry at about ~14minutes)
Ended up like this:
2nd
1st
3rd
5th
2nd
3rd
Total: 1st Place
Great weekend, lots of fun...
Saturday, January 21, 2012
Friday/Saturday - January 21, 2012
In Murfreesboro:
Last night:
Snatch 1RM - 200lbs
C&J 1RM -- 265lbs
Today:
8min AmRap of:
2 Rope Climbs
8 Push Jerks @ 155
16 GHD Sit-Ups
Score: 4 Rounds + 4
Immediately following the WoD started a 2min Max Rep DU:
Total 136 Reps
2nd WoD:
Conditioning from today:
4 Rounds of:
400m Run
500m Row
Time: 14.13
3rd WoD:
4 Min Max Rep Muscle-Ups: 24 Reps
rest1min
4 Min Max Rep Burpee over Box Jumps: 44 Reps
rest1min
10 Min to establish a 5RM FS from the floor: 255lbs
1st Place after day 1
In Murfreesboro:
Last night:
Snatch 1RM - 200lbs
C&J 1RM -- 265lbs
Today:
8min AmRap of:
2 Rope Climbs
8 Push Jerks @ 155
16 GHD Sit-Ups
Score: 4 Rounds + 4
Immediately following the WoD started a 2min Max Rep DU:
Total 136 Reps
2nd WoD:
Conditioning from today:
4 Rounds of:
400m Run
500m Row
Time: 14.13
3rd WoD:
4 Min Max Rep Muscle-Ups: 24 Reps
rest1min
4 Min Max Rep Burpee over Box Jumps: 44 Reps
rest1min
10 Min to establish a 5RM FS from the floor: 255lbs
1st Place after day 1
Wednesday, January 18, 2012
Tuesday - January 17, 2012
Strength –
1) Back Squats - Skipped due to time
2a) Split Jerks -- 195lbs x 4 x 3
2b) Front Squats -- 210, 215, 235, 235 x 5 — Easy
Conditioning: 15 minutes (pressed for time today):
Push-Ups: 20, 12, 12, 15
GHD Sit-Ups: 15, 12, 14, 12
Subbed HS walks for shoulder touches: average was around 15-20 ft.
Rope Climbs — 4, 4, 4, 4 (all very fast)
Felt like pretty good workload for 15 minutes, arms are pretty taxed.
m/f/s = 3/3/3 — life shit getting in the way of training pretty bad lately…doing my best to make time for recovery and shit…
Strength –
1) Back Squats - Skipped due to time
2a) Split Jerks -- 195lbs x 4 x 3
2b) Front Squats -- 210, 215, 235, 235 x 5 — Easy
Conditioning: 15 minutes (pressed for time today):
Push-Ups: 20, 12, 12, 15
GHD Sit-Ups: 15, 12, 14, 12
Subbed HS walks for shoulder touches: average was around 15-20 ft.
Rope Climbs — 4, 4, 4, 4 (all very fast)
Felt like pretty good workload for 15 minutes, arms are pretty taxed.
m/f/s = 3/3/3 — life shit getting in the way of training pretty bad lately…doing my best to make time for recovery and shit…
Monday, January 16, 2012
Monday - January 16, 2012
1a) 3X5 Snatch High-Pulls – 155, 165, 175 – No Straps, Hook Grip Killer, TnG
1b) 3X5 Tall Snatches – 95, 105, 105 – felt fast today
Conditioning –
10 minute AMRAP of:
12 C2B Pullups
12 Box Jumps 30/26”
Total: 6 Rounds + 9 C2B
Felt good – regional standard on BJs, stepped down every rep, slow but didn’t stop
Did a 90minute yoga session this morning as well, good sweat, some core work etc...
1a) 3X5 Snatch High-Pulls – 155, 165, 175 – No Straps, Hook Grip Killer, TnG
1b) 3X5 Tall Snatches – 95, 105, 105 – felt fast today
Conditioning –
10 minute AMRAP of:
12 C2B Pullups
12 Box Jumps 30/26”
Total: 6 Rounds + 9 C2B
Felt good – regional standard on BJs, stepped down every rep, slow but didn’t stop
Did a 90minute yoga session this morning as well, good sweat, some core work etc...
Sunday, January 15, 2012
Thursday, January 12, 2012
Thursday - January 12, 2012
Tried a morning session -- I am trying to get after it before 10am at least once a week. I am significantly less focused/strong in the mornings, no matter what my breakfast/coffee/sleep is like. Something I am trying to fix with the 'constantly varied' piece in case an early 315 deadlift WoD creeps up at regionals (god forbid snatching).
BB Gymnastics: Snatch
This was a pretty bad failure. I got some advice on my videos from a couple top US competitors out of Avg Broz -- said I needed to work higher into extension (be more patient on the 2nd pull) and stop throwing the bar forward, I tried to work on that at 45, 95, 125...then see what happened with it at 155/175...As soon as I tried to focus on getting the bar higher before the pull I stopped having any source of explosion. Shoulders still tight after last night so bottom position was rough also. Shitty snatching day, which is disappointing it had been starting to feel consistently good.
Conditioning:
3 Rounds of:
12 Deadlifts @ 315lbs
24 Bar-Facing Burpees
Time: 9.31 -- DLs were UB, 6/6, 7/5 -- Wanted sub 8, forgot how much I suck at bar-facing burpees, they were consistent (didn't stop moving), but slow.
Strength: GH- Raises -- 44#, 44#, 0# x 15
TGU - 44 x 3/arm x 1set
Not a total loss I guess...but felt pretty much like one. Just no focus whatsoever.
m/f/s - 9/3/3
Tried a morning session -- I am trying to get after it before 10am at least once a week. I am significantly less focused/strong in the mornings, no matter what my breakfast/coffee/sleep is like. Something I am trying to fix with the 'constantly varied' piece in case an early 315 deadlift WoD creeps up at regionals (god forbid snatching).
BB Gymnastics: Snatch
This was a pretty bad failure. I got some advice on my videos from a couple top US competitors out of Avg Broz -- said I needed to work higher into extension (be more patient on the 2nd pull) and stop throwing the bar forward, I tried to work on that at 45, 95, 125...then see what happened with it at 155/175...As soon as I tried to focus on getting the bar higher before the pull I stopped having any source of explosion. Shoulders still tight after last night so bottom position was rough also. Shitty snatching day, which is disappointing it had been starting to feel consistently good.
Conditioning:
3 Rounds of:
12 Deadlifts @ 315lbs
24 Bar-Facing Burpees
Time: 9.31 -- DLs were UB, 6/6, 7/5 -- Wanted sub 8, forgot how much I suck at bar-facing burpees, they were consistent (didn't stop moving), but slow.
Strength: GH- Raises -- 44#, 44#, 0# x 15
TGU - 44 x 3/arm x 1set
Not a total loss I guess...but felt pretty much like one. Just no focus whatsoever.
m/f/s - 9/3/3
Wednesday, January 11, 2012
Wednesday - January 11, 2012
AM
1) Back Squat: 255 x 8, 275 x 8, 315 x 6, 330 x 4 (F2) **Still Hi-Bar** still need so much work here. Amazing how much 3 years of low-bar doesn’t transfer much…
2) Front Squat: 205 x 5, 235 x 5, 255 x 5, 265 x 5 — Not sure if I have a 5RM on FS, but this is probably close or it, felt good after the back squats were such a disaster.
PM
2a) Weighted Rope Climbs: 4 x 4 Weighted 45#, 40#, 35#, 35# — All rounds between 1:20-2:00
Rest 5 minutes
Task 1: In 10 minutes complete as many sets of 5 UB HSPU as possible.
5 sets — tons of 3′s (5 or 6) and 1s (3 or 4) — Ended up somewhere in the mid-40 range
Rest 2 minutes
Task 2: 4 minute AMRAP of:
12 GHD Situps
12 Shoulder Touches
1 round + 8 Shoulder touches (hmm…suck at these, especially after HSPU)
Rest 5 minutes
Task 3: In 4 minutes complete as many (10 seconds bottom paused) UB Snatch Balances @ 135/95# as possible. 20 burpee penalty for every drop
5 full Snatch Balances with 3 drops — 60 burpees done after wod in 2:50 or so.
Humbling day for the long armed heavy people…needed to stop being such a pussy on the snatch balances, shoulders were totally fried/pumped after 2 minutes of it…Fun stuff though coach….
AM
1) Back Squat: 255 x 8, 275 x 8, 315 x 6, 330 x 4 (F2) **Still Hi-Bar** still need so much work here. Amazing how much 3 years of low-bar doesn’t transfer much…
2) Front Squat: 205 x 5, 235 x 5, 255 x 5, 265 x 5 — Not sure if I have a 5RM on FS, but this is probably close or it, felt good after the back squats were such a disaster.
PM
2a) Weighted Rope Climbs: 4 x 4 Weighted 45#, 40#, 35#, 35# — All rounds between 1:20-2:00
Rest 5 minutes
Task 1: In 10 minutes complete as many sets of 5 UB HSPU as possible.
5 sets — tons of 3′s (5 or 6) and 1s (3 or 4) — Ended up somewhere in the mid-40 range
Rest 2 minutes
Task 2: 4 minute AMRAP of:
12 GHD Situps
12 Shoulder Touches
1 round + 8 Shoulder touches (hmm…suck at these, especially after HSPU)
Rest 5 minutes
Task 3: In 4 minutes complete as many (10 seconds bottom paused) UB Snatch Balances @ 135/95# as possible. 20 burpee penalty for every drop
5 full Snatch Balances with 3 drops — 60 burpees done after wod in 2:50 or so.
Humbling day for the long armed heavy people…needed to stop being such a pussy on the snatch balances, shoulders were totally fried/pumped after 2 minutes of it…Fun stuff though coach….
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