9.29.2012

Saturday 9.29.12

Warm Up:
- Dynamic Mobility
- Burgener Warm Up with an empty bar

Strength:
Power Cleans 5x3 (+2.5 lbs):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 315x2 clean pulls, 365x1 clean pull, 310x0
- Work Sets:  3x5 @ 257.5

I did a few sets of dips in between reps, but due to my daughter's soccer this was all I had time for today.

9.28.2012

Friday 9.28.12

Warm Up:
- Dynamic Mobility
- Samson Stretch
- Jump Rope

Strength:
Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 360x1
- Work Sets:  3x5 @ 305

Handstand Push Ups 5x max reps:
- 5, 3, 3, 2, 2- These hurt my neck so when I felt pain I stopped the set.

I was supposed to sprint today but the 9:30 class needed a coach so I helped out.

9.26.2012

Wednesday 9.26.12

Warm Up:
- 500m Row
- Dead Bug Progression
- IT Band Mobility Progression
- High Knees and Butt Kicks (Forward, left, right, and backward)
- 5x 20 yard flying starts
- 10 RDL's with empty bar

Strength:
Deadlift 5rm (+10 lbs):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 495x0
- Work Set:  435x5- Up 10 lbs from last week and felt pretty good.  Pissed I couldn't get 495, though.

Conditioning:
Complete the following splitting up the reps as needed:
- 30 Step Ups to a 20" box with a 53 lbs KB in each hand
- 50 Strict Pull Ups
- 100 Band Good Mornings
Score:  I worked through this but not for time, just trying to get some work in.  I feel beat up today.  I did this workout in 5 sets of 6 step ups, 10 pull ups, and 20 good mornings.  The pull ups hurt my neck/arm so the last two sets of 10 were ring rows.

9.25.2012

Tuesday 9.25.12

Warm Up:
- Dead Bugs Progression
- Spiderman Complex Progression
- High Knees
- Butt Kicks
- 10 yard flying starts

Strength:
Back Squat 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 355x1
- Work Sets:  3x5 @ 300

Shoulder Press 3x5 (reset 3 weeks):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1 push press
- Work Sets:  3x5 @ 170- I was going to go for 177.5 again but could only get 2 reps and decided to reset.

Conditioning:
8 Rounds as fast as possible resting on the walk back to starting line:
- 3 Box Overs w/ 20" box 
- 25-yard sprint
For the box overs, set up three 20" boxes 3-4 feet apart.  Jump over the first one, land and immediately bound over the second and the third.  Minimize ground time and maximize speed and explosiveness.  After the third box, land and immediately take off on the sprint.  Each round you should feel recovered and ready to go again. 

Monday 9.24.12

Active rest day as I walked all over Universal Studios.

Sunday 9.23.12

Day #2 of the CrossFit Football Trainer Certification.

Today we did a bunch of footspeed and sprinting drills.  We also did a lot of power cleans, jerk, and manual resistance hip abduction and adduction drills.  It was a tiring weekend, but I learned a lot. 

9.22.2012

Saturday 9.22.12

Today was Day #1 at my CrossFit Football Certification seminar.  I've been to this one two years ago, but they've added some things and refined the program a little so I thought I'd do it again.  Today we did:

- Lots of painful mobility work (dead bugs suck)
- Lots of sprinting and sprint mechanics drills
- Lots of Back Squats (only got up to 315x3, though because there were so many people trying to squat)
- Lots of Deadlifts
- Lots of reps of Floor Presses
- Conditioning Drill: 9-6-3 reps of:
   - Dealdift 315
   - Strict Pull Ups
   - After round one run 1 banded sprint, 2 after round 2 and 3 after round 3.
Time:  This wasn't timed but done as fast as possible, except for the runs which were supposed to be all out effort, which required  little rest to get your wind back.

I'm pretty sore right now from everything in Day 1, hopefully I can be ready to go tomorrow.

Friday 9.21.12

Rest Day.

9.20.2012

Thursday 9.20.12

Warm Up:
- Dynamic Mobility
- Burgener Warm Up with 45 lbs

Strength:
Power Clean 5x3 (+2.5 lbs):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 305x1- After 4 misses. Ties an all-time PR!
- Work Sets:  5x3 @ 255

Chin Ups:
- Weighted:  3x5 @ +10 lbs
- CTB:  3

No conditioning work today.  I'll get plenty Saturday and Sunday at the CrossFit Football Certification Seminar.

9.19.2012

Wednesday 9.19.12

Warm Up:
- Dynamic Mobility

Strength:
High Bar Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 350x1
- Work Sets:  3x5 @295

Bench Press 3x5 (+2.5 lbs):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x2, 275x0- Unracked it but didn't feel good without a spotter
- Work Sets:  240x 3, 3, 3, 3, 3- 5 reps was not possible today

Conditioning:
- 1.5 mile "Indian Run" carrying medicine balls with the SWAT team.  Not timed.

9.18.2012

Tuesday 9.18.12

Warm Up:
- Dynamic Mobility Drills
- Samson Stretch
- Straight Leg Deadlifts with the bar

Strength:
Deadlifts 1x5 (+10 lbs):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 485x1
- Work Set:  425x5

Weighted Pull Ups:
- 3x5 @ Body weight +10 lbs
- 1x2 Strict Chest to Bar Pull Ups- My grip was shot by the time I did these today.

Conditioning:
One Minute On...One Minute Off...for 10 minutes:
- 30 KB Swings @ 70 lbs
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*For each penalty at the end of the workout row 1000m (5000m in possible penalties)
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

Score:  All rounds completed unbroken in 45-48 seconds, no penalties. The last two rounds my grip was about to give out, and the last 10 reps of round 5 was all mental.  My goal was all sets unbroken, though, which I got.

9.17.2012

Monday 9.17.12

Warm Up:
- Samson Stretch
- Dynamic Mobility

Strength:
Box Squat 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 395x1
- Work Sets:  330x 5, 5, 5

Shoulder Press 3x5 (same weight as last week):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 210x0
- Work Sets:  177.5x 5,5,4,1- One rep short of being able to move up next week!  Damn, son!

Conditioning:
- 15x 40 yards sprints resting only long enough to walk back to the starting line.

9.16.2012

Sunday 9.16.12

Rest day and football.

Saturday 9.15.12

Warm Up:
- Dynamic Mobility Drills
- Burgener Warm Up with the bar

Strength:
Power Snatch 5x2:
- Warm Ups:  95x5, 135x4, 185x3, 195x2, 205x1, 210x0- Down from 230 from before my injury.
- Work Sets:  5x2 @185

Chin Ups:
- Work Sets:  3x5 @ +5 lbs
- Chest to Bar x4

Conditioning:
With a running clock and using 70-08% of today's 5x2 sets every 3:00 complete:
- 3 Snatch Pulls
- 3 Power Snatches
- 3 Snatch Push Presses
Score:  Completed each round at 150.  This was a little more than 80% and I actually could have used 10-15 lbs more probably.  It did tear up my hands, though, since I haven't snatched in a while.

9.14.2012

Friday 9.14.12

Warm Up:
- Burgener Warm Up

Strength:
Deadlift 1x5 (+10 lbs):
- Warm Ups:  45x5, 135x5, 225x4, 315x3, 405x2, 485x0
- Work Set:  415x5

GHD Sit Ups:
- 7x5

Bar Dips:
- 7x5

Conditioning:
- Every :30 for 8:00 sprint 50 yards

COuldn't lift 485 today for some reason, but I did get my next weight progression in my work sets.  The GHD sit ups and bar dips were just something to do during my rest periods for some extra assistance work.  The sprints were brutal, almost like tababta sprints.

9.13.2012

Thursday 9.13.12

Today is normally a training day but my schedule had to be moved around this week and I rested today.  Good thing, too, because I am sore today.

9.12.2012

Wednesday 9.12.12

Warm Up:
- Dynamic Mobility
- 1 Muscle Up (Just to see if I could)
- Burgener Warm Up with 45 lbs bar

Strength:
Power Clean 1 rm for the day:
- 95x5, 135x4, 185x3, 225x2, 275x1, 300x0,0,1- 5 lbs off my PR!

Pull Ups 3x5, then max reps Strict Chest to Bar:
- +5x 5, 5, 5
- CTB x3-  I can obviously do more pull ups than this, but I only counted the reps my chest hit the bar.

Conditioning: "Never Forget"
3 Rounds for Time of:
- 9 Power Cleans @ 225
- 11 Handstand Push Ups (I used 2 Abmats due to my injury)
- 101 Yard Shuttle Run
Time:  17:56.  This was a commemorative workout posted yesterday for 9/11 but I am running a day behind this week due to training for my real job all day on Monday.

9.11.2012

Tuesday 9.11.12

Warm Up:
- Dynamic Mobility Drills

Strength:
Box Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 390x1
- Work Sets:  325x 5, 5, 5

Jerk Warm Up:
- Worked up to 275x1

Conditioning:
Every 2:00 for 10:00:
- 5 Push Jerks @ 185
- Max Reps of Bar Dips
Score:  Jerks completed unbroken, 26 bar dips.

My dips are another upper body press movement that has really suffered throughout this neck injury.  I had no strength to lock out reps with my right arm, and some pain and tightness in my right shoulder.  I'm going to start adding these into my training more regularly in the next few weeks and see if I can't start to strengthen that movement and help out my bench press.

9.10.2012

Monday 9.10.12

Today was an unplanned rest day due to having to be at work at 6:00 am for all day training.  An extra day of rest never hurt anyone I suppose.

Sunday 9.09.12

Rest Day.  Nothing but sleeping in, football, and food. 

Saturday 9.08.12

Warm Up:
- None.  It was late in the day and I was already pretty warm (hot actually) and time was short so I got right to it.

Conditioning:
3 Rounds of:
- :45 Hold at the top pf a pull up
- rest :15
- :45 Overhead Walking Lunges with 45 lbs
- Rest :15
- :45 Sledgehammer Strikes
- Rest :15
- :45 to run 1 gasser (53 yards out and back twice)
- Rest :15

I had nothing today and I was pretty much just going through the motions.  I wasn't bale to finish any of the runs in the :45.  I think squatting heavy 7 times in the last two weeks has caught up with me because my legs were dead.  Ready for a rest day.

9.07.2012

Friday 9.07.12

Warm Up:
- Dynamic Mobility Drills
- Burgener Warm Up @ 45 lbs

Strength:
Power Clean 5x3 (+2.5 lbs):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 295x0,1
- Work Sets:  252.5x 5x3- These were heavy!  I'm glad I only went up by 2.5 lbs this week, but I'm also happy about hitting a 295 power clean.  I'm almost back in the 300 range, which I haven't been in this whole year, and I'm only 10 lbs off my best ever power clean of 305.

Strict Chin Ups 3x max reps:
- 9, 9, and 7= 25 total

Conditioning: "Sindy"
As Many Rounds as Possible in 8:00 of:
- 5 Pull Ups
- 10 Push Ups
- 5 Back Squats (high bar) at 252.5.
Score:  5 rounds + 5 Pull Ups and 6 Push Ups into Round 6.

The back squats felt WAY heavier than they normally would when you hit them already sucking wind from the pull ups and push ups.  I wanted to try and get a round per minute but by round 2 I was already off of that pace!  My main focus was to do each movement set unbroken, which I did, and not lose form on the back squats for the sake of speed.

9.06.2012

Thursday 9.06.12

Warm Up:
- Dynamic Mobility Drills

Strength:
Box Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 385x1
- Work Sets:  320x 3x5

Bench Press 3x5 (+2.5 lbs):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1, 275x1
- Work Sets:  237.5x 3x5

Conditioning:
3 Rounds for Time of:
- 10 Ring Rows
- 10 Stone Shoulders with 116 stone
Time:  6:36

9.05.2012

Wednesday 9.05.12

Today is a rest day, but I was frustrated with the state of my neck injury yesterday and I wanted to test it out doing a version of the workout I was supposed to do yesterday.  So I did the following:

A Barbell Complex of:
- 3 Clean Pulls
- 3 Power Cleans
- 3 Push Presses
- 3 Push Jerks
- 3 Good Mornings

I started with an empty bar and took the following incremental jumps:
- 45
- 65
- 75
- 95
- 115
- 135
- 155
- 165
- 185

I feel like with enough time and rest periods I could work up to 225 but I ran out of time at 185. 

9.04.2012

Tuesday 9.04.12

Warm Up:
- Dynamic Mobility Drills
- Lots of Deadlift and Power Snatch demos while coaching two classes

Strength:
Deadlift 1x5:
- Warm Ups:  45x5, 135x5, 225x4, 315x3, 405x2, 275x1
- Work Set:  405x5- This was +10 pounds from last week and I'm finally back in the 400's.  Still working back up slowly.

Strict Pull Ups 3x max:
- Work Sets:  8, 7, 6- These feel weak and just a little painful so I'm not going to push it on them for now.

Conditioning:
On the Minute for 12:00:
- 2 Power Snatches @ 155
- Max Push Ups for the rest of the minute:
Score:  I completed all power snatches but my right arm gave out in the 7th set of push ups, after about 70 of them.  Stupid injury.  It was feeling better, too, but now it does not.

9.03.2012

Monday 9.03.12

This officially makes 1 full year of keeping this workout log.  Kinda cool to look back and see your progress or where you need to address weaknesses....

Warm Up:
- Dynamic Mobility Drills

Strength:
Shoulder Press 3x5:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 210x1
- Work Sets:  177.5x 5, 5, 5- I wasn't able to get all my reps last week at this weight, so theres some progress.

Front Squat 1rm For the Day:
- 45x5, 95x4, 135x3, 185x2, 225x1, 275x1, 315x1, 350x1- PR!

Box Jump Warm Up:
- Up to 40"x2

Conditioning:
8 Rounds with 2:00 rest of:
- 2 Front Squats @295 (roughly 85%)
- 5 Box Jumps @ 36"
Score:  All rounds completed in straight sets, but it got heavy in the later rounds.

Sunday 9.02.12

Rest Day.

9.01.2012

Saturday 9.01.12

Warm Up:
None, really.  Probably not smart but working out at 2:00 pm I felt like I was pretty loose already.  I did do some foam rolling, though, so maybe that helped.

Strength:
Front Squat 1rm:
- 45x5, 95x2, 135x2, 185x2, 225x2, 275x1, 315x1, 365x0, 345x1 (PR +5 lbs!)

This was not supposed to be a strength day, just a front squat warm up.  But I was feeling good so I decided to try for a PR.

Conditioning:
Part 1- 4 Rounds, each round consisting of:
- 2 Front Squats @ 75% (260)
- 10 45 lbs Plate Slams
- 1 Rope Climb
- Repeat 3 times per round
- After 3 times through, rest 2:00 then repeat for 4 rounds
Score:  The whole thing took way 29:58 to complete including rest periods.  In the 4th round I had to stop the rope climbs and sub GHD sit ups for plate slams, all due to my neck injury.  I could no longer grip the rope and my shoulder on my bad side was giving out on the plate slams.

Part 2- Tabata Row:
- 935m total on damper #6.

Today was rough!  Good thing tomorrow's a rest day.