11.30.2011

Wednesday 11.30.11

Rest day.

11.29.2011

Tuesday 11.29.11

Warm Up:
- 800m Run
- Snatch Complex: 65, 115, 155
- 5 Reps of Romanian DL's @65,115,155,175, and 195
- Deadlift Warm Ups: 235x4, 325x2

SWOD:
Deadlifts(Training max: 505)
- 355x3
- 405x3
- 455x3

Elbow Rehab:
DB Hammer Curls:
- 45x 10,10,10

SWAT Circuit:
- I did 314 reps but not on the clock since 24 Hour Fitness isn't real circuit friendly.

I'm convinced 24 Hour Fitness does not actually want people getting stronger. Their olympic bars and pull up bars are smooth steel (almost no knurling) and they apply oil to them regularly to keep them from rusting. The end result is that snatches and cleans are dangerous, deadlifts and pull ups are difficult, but man those bars are shiny! They also have hexagonal plates instead of round ones, which causes the load to shift when you set it down during multiple rep sets of deadlifts for example. It makes you appreciate The Compound when you have to train elsewhere for a week!

11.28.2011

Monday 11.28.11

Warm Ups:
- 800m Run
- Samson Stretch
- Back Squats: 50x6, 140x4, 230x2
- Bench Press: 50x6, 140x4, 230x2

SWOD:
Back Squats (Training Max: 375)
- 265x3
- 300x3
- 340x4
Bench Press (Training Max: 340):
- 240x3
- 275x3
- 310x5
Dips:
- Bwt x10, 10, 10
Sprints:
3x 400m Sprints with 1:55 rest. The sprints were done on a treadmill since I am forced to work out at 24 Hour Fitness this week. I also have to train at 5:45am, which I am not used to and I find my strength somewhat lacking that early.

Sunday 11.27.11

Rest day and travel day to San Diego for a conference. It's sunny and 80 degrees here. It's gonna be a tough week.

11.26.2011

Saturday 11.26.11

Strongman Saturday!!!


Warm Up:
None really, but I did put my kids through a WOD so my warm up was helping them.  Their WOD was:
AMRAP in 10:00 of:
- 40 foot sprint with a hurdle to jump every 10 feet
- 20 foot bear crawl
- 5 ground to overhead with a 10 lbs medicine ball.
Score:  Ryan did 11 rounds.  Leah did 12 rounds slightly scaled (couldn't get the ball overhead).

SWOD:
Zercher Walks:
2x 2:00 rounds of as many 50 foot walks as possible with 375 lbs
- Round 1- 200 feet (4 lengths)
- Rest 5:00
- Round 2- 200 feet (4 lengths)

Last time I did 200 feet the first round, rested 10:00 and did 250 feet the second round.  I wanted to rest less this time so I'm okay with my results.

Metcon:
For Time:
- 5-4-3-2-1 reps of ground to shoulder with the 173 lbs stone (alternating shoulders)
- 50 foot sled push with 250 lbs (not counting sled weight) between each set.
Time:  6:32.

I did a few rounds of 2 stone shoulders and 1 sled push afterward until 10:00 had elapsed just to get some more work in.  Last time I did this workout on 9.17.11 I did this in 15:15.  Th difference was that I pushed the sled inside the gym on the carpeted area, which has A LOT more friction that in the parking lot.  Next time I do this WOD I may double the stone to shoulder reps or double the sled pushed to make it closer to a 10:00 workout.

11.25.2011

Friday 11.25.11

Warm Ups:
- 500m Row
- Dynamic Shoulder Warm Up with Bands
- Samson Stretch
- Clean Complex:  60x3, 110x2, 150x1, 200x1 clean, 240x1 clean
- Pull Ups:  Bwt x5, 25x4, 50x2, 75x1, C2B x4

SWOD:
Power Cleans (Training Max:  255):
- 165x5
- 190x5
- 215x5


Sprints:
4 x200m Sprints with 1:00 rest.  I didn't time the runs, I just ran as fast as I could and then timed my rest periods.

Thursday 11.24.11

Warm Up:
- 500m Row
- Samson Stretch
- Dynamic Shoulder Warm Up with Bands
- Front Squats:  50x6, 140x4, 230x2
- Jerk Complex:  110x3, 50x2, 200x1, 240x1 PP/J, 290x1 jerk

SWOD:
Front Squats (Training Max: 320):
- 210x5
- 240x5
- 270x7

Press (Training Max:  210):
- 135x5
- 160x5
- 180x5

I wanted to do some accessory stuff and a metcon but with Thanksgiving stuff I ran out of time and just did the SWOD.

11.23.2011

Wednesday 11.23.11

Ran my Great Dane, Thor, for 1.5 miles as active rest.  Just a nice, easy jog.

Tuesday 11.22.11

Warm Up:
- 500m Row
- Dynamic Shoulder Warm Up with Bands
- Samson Stretch
- Snatch Complex:  60x3, 110x2, 150x1, 170x1 snatch, 190x1 snatch
- Chin Ups:  Bwt x 5, 25x4, 50x3, 75x1, C2B x4

SWOD:
Deadlifts (Training Max:505):
Warm Ups Sets:  225x4, 315x2
Work Sets:
- 330x5 (65%)
- 380x5 (75%)
- 430x6 (85%)

Metcon:
SWAT Circuit:
- 278 Reps.

My lactic acid training capacity is horrible right now.  I'll be testing on this circuit in two months and while I can easily pass right now, I want to set records!  So I'll be working it a lot in the next few months for the specific training adaptation needed.

11.21.2011

Monday 11.21.11

Warm Up:
- 400m Run
- Dynamic Shoulder Warm Up with Bands
- High Bar Back Squats:  50x6, 140x4, 230x2
- Bench Press:  50x6, 140x4, 230x2
- Weighted GHD Sit Ups:  3x6 with a 25# plate

SWOD:
High Bar Back Squats (Training Max: 375):
- 245x5
- 285x5
- 320x7

Bench Press (Training Max: 340):
- 225x5
- 255x5
- 290x7


Assistance Work:
- Ring Push Ups:  3x10
- Band Press Downs:  3x13 with the red band

Sprints:
3x 400m Runs with 2:00 Rest:
1- 1:48
2- 2:06
3- 2:03

I'm over my cold and infection for the most part so it's time to start getting in shape in again.  I'm going to use various distance sprints to get me there, along with metcons.  Today I was not breathing well so my "sprints" were more like run/jog/try not to puke.  Nowhere to go but up I guess.

11.20.2011

Sunday 11.20.11

Rest Day.  Football Day.  Nap day.  You get it.

11.19.2011

Saturday 11.19.11

Normally today would be Strongman Saturday, but I missed one of my normal training days this week due to illness so everything got pushed back a day.  I'll skip Strongman work this week and get back on track on Monday.

Warm Up:
- 500m Row
- Dynamic Stretching
- Clean Complex:  55x3, 105x2, 145x1, 195x1 clean, 235x1 clean
- Pull Ups:  Bwt x 5, 25x4, 50x3, 75x1, C2B x4

SWOD:
Power Cleans:
- 190x1
- 215x1
- 240x3

Metcon:
On the minute for 15:00:
- 2 Power Cleans @ 205 (85% of today's heaviest weight)
- 2 Box Jumps (I started at the 30" box and two 45's stacked on top was the highest I got.  I had to drop back down to on 45# plate and a 10# plate for the final 4 rounds though, cause I was about fall on my face).

11.18.2011

Friday 11.18.11

Warm Up:
- 500m Row
- Dynamic Stretching
- Front Squats:  45x6, 135x3, 225x2 (Focused on depth and glute activation)
- Press/Push Press/Jerk Complex:  105x3 each, 145x2 each 195x1 each, 235x 1PP/1J, 285x1 jerk
- Weighted GHD Sit Ups @25

SWOD:
Front Squats (Training Max: 310)
- 235x1
- 265x1
- 295x3

Press (Training Max: 205):
- 155x1
- 175x1
- 195x2

1-Arm KB Press:
- 5x5 at 53

Red Band Tricep Pressdowns:
- 3x12

11.17.2011

Thursday 11.17.11

Warm Up:
- 500m Row
- Dynamic Range of motion movements
- Samson Stretch

SWOD:
Power Snatch, Hang Snatch, Snatch Complex:
- 55x3, 105x2, 145x1, 165x1 snatch, 185x1 snatch
Deadlifts:
Warm Ups:  225x4, 315x2
Work Sets:  -370x1
                  - 420x1
                  - 470x3
Chin Ups:
- Bwt x 5, 25x4, 50x3, 75x1, C2B x4

Rehab Movements:
- 3x12 Band Pull Aparts (Red Band choked up one inch on both sides)
- 3x12 Hammer Curls @ 40 lbs

I'm still recovering from my infection and illness but I felt well enough to get some low intensity strength training in.  Hoping to be fully recovered by next week!

11.16.2011

Wednesday 11.16.11

Warm Up:
5 Rounds of:
- 100 Single Unders
- Samson Stretch
- 5 Snatch Grip Romanian Deads @45, 65, 85, 105, 125
- 5 Toes to Bar

I did the warm up, and then decided I was not feeling well enough or motivated enough to lift.  So I'll chalk this one up as an "active rest day".

11.15.2011

Tuesday 11.15.11

Warm Ups:
5 Rounds of:
- Samson Stretch
- 5 Bent Leg Reverse Hypers
- 5 GHD Sit Ups @25
- 100 Single Unders

SWOD:
High Bar Back Squats (Training Max:  365)
  Warm Ups:  45x6, 135x4, 225x2
  Work Sets: -275x1
                    -310x1
                    -345x3
Bench Press (Training Max:  335)
  Warm Ups:  45x6, 135x4, 225x2
  Work Sets: -250x1
                    -285x1
                    -320x3
Elbow Rehab:
  3x12 Triceps Press Downs (1 set with the skinny black band, 2 sets with red band)

No metcon today.  I probably should not have worked out at all while I'm fighting this infection but I was sick of laying around the house!

11.14.2011

Monday 11.14.11

Forced rest day due to illness.

11.13.2011

Sunday 11.13.11

Rest Day. I found out that I have a nasty chest infection that has been the culprit of my 6 week illness. Bring on the antibiotics, son!

11.12.2011

Saturday 11.12.11

Strongman Saturday

Warm Up:
5 Rounds of:
- Samson Stretch
- 5 Bent Leg Reverse Hypers
- 5 Weighted GHD Sit Ups @25
- 100 Single Unders

Strongman WOD:
5 Rounds for max reps of:
- 1:00 of Tire Flips @ #4 Tire- 14, 9, 9, 9, 9 = 50 reps
- 1:00 of Keg Clean and Press- 6, 9, 9, 9, 9 =  42 reps
- 1:00 of 50' Farmer Walks @155-2,2,2,2,2 = 10 reps
Score:  102 reps.

Last time (on 9.10.11) I got 96 reps.  I'll take the 6 reps of improvement while sick!

11.11.2011

Friday 11.11.11

Warm Up:
5 Rounds of:
- Samson Stretch
- Romanian Deadlifts @45, 65, 85, 105, 125
- V-Ups

SWOD:
Power Clean, Hang Clean, Clean Complex:
- 100x3
- 140x2
- 190x1
Power Cleans:
- 175x3
- 200x3
- 225x3
Pull Ups:
Warm Ups:  Bwtx5, 25x4, 50x3, 75x1
Work Sets:
- C2B x 4

Metcon:
As much as possible in 10:00 of:
- Pull Ups:  20, 15, 10, 5
- Sit Ups:  40, 30, 20, 10
- Push Ups: 40, 30, 20, 10
- Air Squats:  60, 45, 30, 15
Score:  I finished the first round of each movement plus the pull ups and 13 sit ups into the second round.  I have to do this circuit (known as SWAT Op Gone Bad at The Compound) for my annual SWAT test in January, so I'm going to do it once a week til then in hopes of getting a 400 score.

Elbow Rehab:
- DB Hammer Curls:  3x11 @ 40 lbs
- Band Pull Aparts:  3x21 @ skinny black band choked up 1" on each end.

11.10.2011

Thursday 11.10.11

Warm Ups:
5 Rounds of:
- Samson Stretch :15 each leg
- 5 Good Mornings @45, 65, 85, 105, 125
- 5 GHD Sit Ups @ Bwt, 10, 15, 25, 35

SWOD:
Press, Push Press, Jerk Complex:
Work Sets: - 100x3 each
                  - 140x2 each
                  - 190x1 each
                  - 230x1 PP/1 J
                  - 280x 1 Jerk
Press (Training Max 205):
Work Sets: - 145x3
                  - 165x3
                  - 185x5
Front Squats (Training Max 310):
Warm Ups:  45x6, 135x4, 225x2
Work Sets: - 215x3
                  - 250x3
                  - 280x6- This was my 5rm two weeks ago so to get it for 6 reps felt pretty good.
Metcon:
AMRAP in 10:00 of:
- 10 Wall Balls @20
- 50 feet of Overhead Walking Lunges @45
- 50 Double Unders
Score:  12 double unders shy of 3 rounds.  I spent a lot of time in round 1 trying the wire ropes and I can't do du's with them at all, so I switched back to my weighted rope.  I lost a ton of time though and finished my first round in almost 4.5 minutes because of that stupid wire rope!  Still can't breathe except through my mouth, which makes metcons really suck.

Elbow Rehab:
3x11 Skinny Black Band Tricep Pressdowns with a ring dip style lock out.

11.09.2011

Wednesday 11.09.11

Rest Day.  Took the dogs on a long walk this morning and I still can't breathe!

11.08.2011

Tuesday 11.08.11

Warm Up:
5 Rounds of:
- :15 Samson Stretch each leg
- 5 Romanian Deadlifts @45, 65, 85, 105, 125
- 5 V-Ups

SWOD:
Power Snatch, Hang Snatch, Snatch Drills:
-50x3
-100x2
-140x1

Dealifts: (Training Max: 495):
Warm Ups:  135x6, 225x4, 315x2
Work Sets: - 345x3
                  - 395x3
                  - 445x5
Chin Ups:
Warm Ups: Bwt x5, 25x4, 50x2, 75x1
Work Sets: - C2B x4

Rehab Movements:
- DB Hammer Curls @ 40:  4x10
- Band Pull Aparts:  Skinny Black Band 4x20

I decided against any metcon today as my cold is not getting better and my breathing sucks.  I'll take my regular rest day tomorrow and see how I feel on Thursday.

11.07.2011

Monday 11.07.11

Warm Up:
- Samson Stretch
- 5 Good Mornings @45, 65, 85, 105, 125
- 5 GHD Sit Ups @Bwt, 10, 15, 25, 35

SWOD:
High Bar Back Squats (Training Max: 365):
- Warm Ups:  45x6,135x4,225x2
- Work Sets: 255x3
                     290x3
                     330x5
Bench Press (Training Max: 335):
- Warm Ups:  45x6,135x4,225x2
- Work Sets:  235x3
                      270x3
                      300x5
Metcon:
10:00 or 24-18-12 reps (whichever comes first) of:
- 1-Arm KB Thrusters @70 (Splitting each round evenly between arms)
- Ring Push Ups (Chest below hands, full turn out at the top)
Score:  I completed the rounds of 24 and 18 when my 10:00 ran out.  A combination of not being able to breathe and my injured left elbow made this one particularly fun.

Elbow Rehab:
- 3x10 press downs with the skinny black band.

11.06.2011

Sunday 11.06.11

Rest Day, sleep, cold meds, and football!

11.05.2011

Saturday 11.05.11

I'm helping a friend move today so while I'll classify it as a "rest day", I won't actually be resting.

11.04.2011

Friday 11.04.11

Warm Ups:
5 Rounds for Quality of:
- Samson Stretch
- 5 Romanian Deadlifts
- 9 GHD Sit Ups

SWOD:
Power Clean, Hang Clean, Clean Complex:
- 95x3, 135x2, 185x1
Power Clean:
- 165x5, 190x5, 215x5
Pull Ups:
- Bwt x5, 25x4, 50x2, 75x0, C2B x4

Supplemental Work:
3 Rounds of:
- 10 Hammer Curls @ 40
- 20 Band Pull Aparts with the skinny black band

Before you judge me, I have not fully recovered from my last cold and I am already coming down with another (damn you dirty people and houses I deal with at work!) so metcon is going to be out for a while.  Last time I kept with it through my sickness and it really hindered my recovery ability.  My biceps tendon on my left arm is still killing me on my pulling movements.  My idea is to try and rehab it with light hammer curls two times a week, so it is for health and not "gun show" reason that I am temporarily including curls.  Band Pull Aparts are great for shoulder health and upper back strength so I through some of those in there as well.

11.03.2011

Thursday 11.03.11

Warm Ups:
5 Rounds for Quality of:
- Samson Stretch
- 5 Good Mornings @45
- 5 V-Ups

SWOD:
Front Squats (Training Max: 310):
- Warm Ups: 45x6, 135x4, 225x2
- Work Sets: 205x5, 235x5, 265x8
Press, Push Press, Jerk Complex:
- 45x4 each, 95x3 each, 135x2 each, 185x1 each, 225x1 PP/Jerk, 275x1 Jerk
Press (Training Max: 205):
- Work Sets: 135x5, 155x5, 175x7

Metcon:
On the minute for 15:00:
- 1 Power Clean @205
- 2 Split Jerks @205

I considered doing this metcon @225 lbs, however I decided to go with a lighter weight and really drill my technique, especially on the power clean.  I'm working on hook grip, elbows turned out on the first pull, slower off the ground, explosive 2nd pull, "snapping the stick" as I pull myself under the bar, fast elbows on the "catch", and keeping my feet from going out to wide.  Just a few things...

11.01.2011

Tuesday 11.01.11

Warm Up:
5 Rounds for Quality of:
- Samson Stretch
- 5 Romanian Deadlifts @ 45, 95, 135 for 3 sets

SWOD:
Power Snatch, Hang Snatch, Snatch:
- 45x3, 95x2, 135x1
Deadlift (Training Max:  495)
- Warm Ups:  135x6, 225x4, 315x2
- Work Sets:  325x5, 375x5, 425x5
Chin Ups:
- Bwtx5, 25x4, 50x2, 75x0, Dead Hang C2B x3

I called it there for the day.  My left elbow and my back are telling me to rest, probably as a result of getting no rest this weekend.