Thursday 1.31.13

Strength:
Overhead Squat (Goal:  Heavy triple, 90% x5, 80% x7):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  245x3, 221x5, 196x7- Pretty sure that's a 3RM PR.

Weighted Chin Ups:
- Warm Ups:  +15x5, +25x4, +35x3, +45x2, +55x1
- Work Sets:  +65x3, +45x5, +25x7

Conditioning:
None.  Ran out of time.  I had an appointment to make and I attend all of my meetings.

Wednesday 1.30.13

Rest Day.

Tuesday 1.29.13

Strength:
Power Clean (Goal:  warm up to a heavy single, then 3x3 @ 90%):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  250x 3, 3, 3

Shoulder Press (Goal:  Heavy Triple, 90% x5, 80% x max reps):
- Warm Ups:  75x5, 125x4, 165x3, 215x0, then 2 push presses, 255x1 push press
- Work Sets:  195x3, 176x5, 156x8

Conditioning:
12-15-9-3 reps of:
- Power Cleans @ 115
- Box Jumps @ 24"
Time:  5:23.  My box jumps were pretty terrible today.

Monday 1.28.13

Strength:
Front Squats (Goal:  Heavy Triple, 90% x5, 80% x7):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  315x3, 284x5, 252x7

Weighted Pull Ups (Goal:  Heavy Triple, -20x5, -20x7):
- Warm Ups:  +10x5, +20x4, +30x3, +40x2, +60x1
- Work Sets:  +60x3, +40x5, +20 x7

Conditioning:
As Many Rounds as Possible in 12:00 of:
- 5 Push Ups
- 7 GHD Sit Ups
- 9 KB Swings @ 88 lbs
Score:  8 rounds + 3 KB swings into round 9.

I started off with ring push ups but they bothered my shoulder so I switched to regular push ups in the second round.  GHD sit ups were slow and painful.  It's been WAY too long since I've done these in a WOD.  In the 7th round I realized that the swings were supposed to be Russian and I had been doing American.

Sunday 1.27.13

Rest Day.

Saturday 1.26.13

I went in with the intention of doing a met con but ended up just coaching Holly through some lifts.  That was much more fun anyway.

Friday 1.25.13

Strength:
Deadlift (Goal:  heavy single, 90% x3, 80% x5):
- Warm Ups:  245x4, 345x3, 455x2
- Work Sets:  535x0- Didn't get it to my knees yet and felt a pull in my right lat.  Decided to call it quits on the deadlift for the day.  Not enough warm up sets and reps tonight I think.

Weighted Dips (Goal:  heavy triple, -15x5, -15x7):
- Warm Ups:  +45x8, +65x6, +85x4
- Work Sets:  +100x2, +85x3, +70x4- Didn't hit my goal numbers.  Again, not enough of a warm up.

Bent Over Barbell Rows (Goal:  3x5):
- 225x 5, 5, 5

Conditioning:
None

I've been trying to shorten my warm up to reduce my total time working out, but tonight I think that hurt me and I wasn't warm enough, which showed when I failed to hit my goal numbers tonight.

Thursday 1.24.13

Strength:
Back Squats (Goal:  Heavy triple, 90% x5, 80% x7):
- Warm Ups:  170x8, 245x6, 320x4
- Work Sets:  375x3, 340x5, 300x7

Weighted Chin Ups (Goal:  Heavy triple, -15 lbs x5, -15 lbs x7):
- Warm Ups:  Bodyweight x8, +20x6, +40x4
- Work Sets:  +60x3, +45x5, +30x7

GHD Sit Ups:
- 3x10

Wednesday 1.23.13

Rest Day.

Tuesday 1.22.13

Strength:
Power Snatch (Goal:  3x3 at 85-ish%):
- Warm Ups:  95x6, 145x4, 170x2
- Work Sets:  190x 2,2,2,0,1,1,1- Couldn't get 3 reps in any set.  Stay here next week.

Bench Press (Goal:  heavy triple, 90% x5, 80% x max reps):
- Warm Ups:  135x10, 200x8, 240x4
- Work Sets:  265x3, 235x5, 205x12

Conditioning:
For Time:
- 400m Run
- 5 Rounds of:
**5 Chest To Bar Pull Ups
**10 Hand Release Push Ups
**15 Goblet Squats @35 lbs
- 400m Run
Time:  11:59-  The runs felt slow!

Monday 1.21.13

Strength:
Overhead Squats (Goal:  heavy triple, 90% x5, 80% x7):
- Warm Ups:  120x8, 180x6, 215x4
- Work Sets:  240x3, 215x5, 190x7

Weighted Pull Ups (Goal:  heavy triple, -15 x5, -15 x7):
- Warm Ups:  Bodyweight x8, +25x6, +50x3
- Work Sets:  +60x2, +45x3, +30x5- Stay at these weights next week.

Conditioning:
21-15-9 reps of:
- Power Clean @ 95 lbs
- Wall Ball @ 20 lbs to a 10' target
Time:  4:22

Sunday 1.20.13

Rest Day.

Saturday 1.19.13

Today was one of my worst days in the gym in a LONG time.  I had no energy, no speed or explosiveness.  Nothing.  Good thing tonight's a cheat meal because I need food and rest.

Strength:
Power Clean (Goal:  Heavy Single, then 90% for 3x3):
- Warm Ups:  125x4, 165x4, 215x3, 255x2, 305x0
- Work Sets:  275x 0,0,0,0- Worst power clean workout ever.

Shoulder Press (Goal:  Heavy triple, then 90%x5, and 80%x7):
- Warm Ups:  80x5, 120x4, 160x3, 210x1 and 1 push press, 250x1 push press
- Work Sets:  190x3, 170x5, 150x7

Conditioning:
On the Minute for 10:00:
- 10 KB Swings @ 88 lbs
- 20 Double Unders
I completed all ten rounds, but I switched from American swings to Russian after the second round.  My shoulder were already smoked from the strength work and full American swings would not have been possible any longer.

Friday 1.18.13

Recovery Workout:
5x 6:00 Rounds of:
- 10 Hanging Leg Raises
- 10 DB Hang Power Clean and Press @ 35 lbs
- 20 Double Unders
- 10 DB Hang Power Clean and Press
- 10 Hanging Leg Raises
- Finish out the 6:00 round on the eliptical machine

Thursday 1.17.13

7:00 AM Recovery Workout:
5x 6:00 Rounds of:
- 10 Ring Rows
- 10 Hollow Rocks
- 20 Push Ups
- 10 Hollow Rocks
- 10 Ring Rows
- Finish out the 6:00 on the eliptical machine.

4:30 PM Workout

Strength:
Front Squats (Heavy Single, 90%, 80%):
- Warm Ups:  75x5, 165, 255x3, 305x2
- Work Sets:   345x1, 310x3, 275x5

Weighted Chin Ups:
- Warm Ups:  Body Weight x5, +25x4, +45x3, +65x2, +85x1
- Work Sets:  +55x3, +40x5, +25x7- I was surprised to get these since my arms and back are sore.

Conditioning:
None.  Feeling sore from yesterday so I'll save it for another day.   

Wednesday 1.16.13

Today was our annual PT test for the SWAT team which consisted of the following circuit:

SWAT Op Gone Bad:
1:00, :45, :30, and :15 rounds for total reps of:
- Pull Ups
- Sit Ups
- Push Ups
- Air Squats
Score:  312
This year I decided to not really train specifically for the test, just do my normal routine and gut it out at test time.  I'm still in the 300 club doing it that way, so I'll take it.  My squats and push ups endurance sucked, though.

Tuesday 1.15.13

0630 AM Recovery Workout:
5 x 6:00 Rounds of:
- 20 DB Push Presses with 35 lbs
- 20 Ring Rows
- 20 Double Under
- Finish the 6:00 out on the eliptical machine

1630 PM Workout:

Strength:
Deadlift (Heavy Single, 90%, 80%):
- Warm Ups:  170x5, 260x4, 350x3, 440x2
- Work Sets:  530x1, 480x3, 430x5- Deadlifts felt strong today.  Only 20 lbs away from my all time PR.

Weighted Dips (Heavy Triple, 90%, 80%):
- Warm Ups:  Body Weight x5, +30x4, +55x3, +80x2, +105x1
- Work Sets:  +95x2, +80x5, +70x6

Conditioning:
- None.  Saving for my SWAT PT test in the morning.

Monday 1.14.13

Strength:
Back Squats (Heavy single, 90%, 80%):
- Warm Ups:  50x5, 140x4, 230x3, 320x2, 370x1
- Work Sets:  410x1, 370x3, 330x5- These felt heavy today.

Weighted Pull Ups
- Warm Ups:  Body Weight x5, +25x4, +45x3, +65x2, +85x1
- Work Sets:  +55x3, +40x3 (wanted 5), +25x7- My arms are still smoked from the Secret Service Snatch Test last Saturday.  I did not feel strong today.

Conditioning:
AMRAP in 10:00 of:
- 10 Push Presses @ 115
- 20 yard Bear Crawl (10 yards out and back)
Score:  8 full rounds + 10 push presses and 10 yards into the bear crawl of round 9.

I was able to get all of my push press sets unbroken.  The original workout called for 95 pounds, but push press is a strength of mine so I decided to scale up and make it more challenging.  I wanted to go a round per minute but the bear crawls are deceivingly hard on the shoulders.

Sunday 1.13.13

Ah yeah, son!

Rest Day.

Saturday 1.12.13

Strength:
Power Snatch (Heavy single, then 3x3 @ 90%):
- Warm Ups:  45x5, 95x4, 135x3, 185x2
- Work Sets:  210x0,0,0 (No speed today), 185x3,3,3

Bench Press (Heavy Triple, 90%, 80%, and 70%):
- Warm Ups:  110x5, 160x4, 200x3, 250x2, 290x1
- Work Sets:  260x3, 230x5, 200x7- Best bench pressing day in a while.  Shoulders felt good.

Conditioning:
Secret Service Snatch Test: 
- AMRAP in 10:00 of 53 lbs KB Snatches:
Score:  167 reps.

I know I've done this one before because I did it in Hawaii, but I can't remember my score and I couldn't find it anywhere.  I remember a ball park of 130-140, though.  Today I wanted to do 20 reps per minute:  10 left then 10 right.  After the third minute, however, this became impossible and I went to just doing what I could.  There isn't any good reason for me to be below 200 reps in this workout, though, so next time that will be my goal.

Friday 1.11.13

Rest Day.

Thursday 1.10.13

AM Conditioning:
5x 6:00 Rounds of:
- 10 Hanging Leg Raises
- 20 Push Ups
- 20 DB Swings (10 each arm)
- 10 Hanging Leg Raises
- Finish the remainder of the round on the eliptical machine

The purpose of this workout was for active recovery.  The eliptical is what I have access to at my work gym so I used it in the best way I could think of.

PM Strength Training
Overhead Squats (Heavy Single, 90%, 80%):
- Warm Ups:  80x5, 130x4, 170x3, 220x2
- Work Sets:  260x1, 235x3, 210x5

Weighted Chin Ups (Heavy Triple, 90%, 80%):
- Warm Ups:  Body Weight x5, +20x4, +40x3, +60x2, +80x1
- Work Sets:  +50x3, +35x5, +20x7

Wednesday 1.09.13

Rest Day.

Tuesday 1.08.13

Strength:
Power Clean (Heavy Single, 90%):
- Warm Ups:  120x5, 160x4, 210x3, 250x2
- Work Sets:  300x1, 270x 3,2,1

Shoulder Press (Heavy Triple, 90%, 80%):
- Warm Ups:  65x5, 115x4, 155x3, 205x2, 245x1 push press
- Work Sets:  185x3, 165x5, 145x7

Conditioning:
Complete the following for Max Reps:
- 3:00 of Burpee Pull Ups
- 1:30 Rest
- 2:00 of Burpee Pull Ups
- 1:30 Rest
- 1:00 of Burpee Pull Ups
Score:  61 reps.

Monday 1.07.13

Strength:
Front Squat (Heavy Single, 90%, 80%):
- Warm Ups:  70x5, 160, 250x3, 300x2
- Work Sets:  340x1, 305x3, 270x5

Weighted Pull Ups:
- Warm Ups:  Body Weight x5, +20x4, +40x3, +60x2, +80x1
- Work Sets:  +50x3, +35x5, +20x7

Conditioning:
3 Rounds for Time of:
- 30 Air Squats
- 7 Ring Dips
- 10 Hang Power Cleans @ 155
Time:  5:40

Sunday 1.06.13

Rest Day.

Saturday 1.05.13

Strength:
Deadlift (Heavy Single, 90%, 80%):
- Warm Ups:  165x5, 255x4, 345x3, 435x2
- Work Sets:  525x1, 475x3, 425x5

Weighted Dips (Heavy Triple, 90%, 80%):
- Warm Ups:  Body Weight x5, +25x4, +50x3, +75x2, +100x1
- Work Sets:  +90x3, +80x4, +70x5

Conditioning:
AMRAP in 12:00 of:
- 12 KB Swings @ 88 lbs
- 12 Goblet Squats @ 88 lbs
- 12 Box Jumps @ 24"
Score:  4 Rounds + 1 KB Swing

The 88 lbs-er was brutal on the goblet squats.  I felt like I could never catch my breathe today for the whole 12:00.

Friday 1.04.13

Rest Day.

Thursday 1.03.13

AM Conditioning Session:
- 4x 4:00 run with 1:00 rest

Did this at work on my lunch break so I used a treadmill set at 1% incline and 7.5 speed.

PM Training
I'm starting back into Reverse Pyramid Training for a few months.

Strength:
Back Squat (Heavy single, -10%, -20%):
Warm Ups: 45x5, 135x4, 225x3, 315x2, 365x1
Work Sets: 405x1, 365x3, 325x5

Weighted Pull Ups (Heavy Triple, -10%, -20%):
Warm Ups:  Body Weight x5, +20x4, +40x3, +60x2, +80x1
Work Sets:  50x3, 35x5, 20x Did not do.  Ran out of time.

Conditioning:
None.  Had way too much to do tonight.  I'll get after it tomorrow.

Wednesday 1.02.13

Rest Day.

Tuesday 1.01.13

Warm Up:
- Dynamic Mobility Drills
- Barbell Complex with Empty Bar

Strength:
Power Snatch 1RM:
- Worked up to 215 but couldn't get it.  210 is current 1RM.

Bench Press 1RM:
- Worked up to an easy 285.  Stopped there because of shoulder discomfort.

Overhead Squat 1RM:
- Worked up to 255.

Conditioning:
None

Monday 12.31.12

Warm Up:
- 500m Row
- Dynamic Mobility Drills
- Barbell Complex with Empty Bar

Conditioning:
Power Clean 1RM:
- Worked up to 315 but couldn't get it.  Current 1RM is 310.

Shoulder Press:
- Worked up to 220x1

Conditioning:
7 Rounds for time of:
- 7 KB Swings @ 88 lbs
- 7 Burpees
- 7 Toes to Bar
Time:  11:06