Thursday 10.31.13

Strength Training:
Handstand Push Up Challenge Day #10:
- 10 HSPU's (6, 3, 1) and 20 Push Ups (unbroken)

Front Squats (5/3/1 week of 1's):
- Warm Ups:  135x5, 165x5, 200x3
- Work Sets:  250x5, 285x3, 317x3

Weighted Ring Rows:
- +15x 8, 8, 8, 8, 8, 8- Go up to 20 lbs next week

Conditioning:
10:00 "Cindy", AMRAP of:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
Score:  10 rounds, just tried to do them on the minute.

Wednesday 10.30.13

Handstand Push Up Challenge Day #9

Warm Up:
- 10:00 on the eliptical to try and get the DOMS to subside.

Sprints:
- 15:00 of 40 yards sprints.  I got 16 sprints in with a walk back to the starting line each time.

Tuesday 10.29.13

Handstand Push Up Challenge Day #8

Strength Training:
Muscle Snatch/ Power Snatch/ Snatch:
- 45x Burgener Warm Up
- 95x 2/2/2
- 135x 1/1/1
- 185x 0/1/1
- 225x Fail
- 275x 1 Snatch Pull

Power Snatch:
- 201x 1, 1, 1, 1, 1

Bench Press (5/3/1 week of 1's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  215x5, 245x3, 275x5

Good Mornings:
- 185x 5, 5, 5

Pendlay Rows:
- 225x 5, 5, 5

Conditioning:
10:00 AMRAP of:
- Handstand Push Ups
- Chest to Bar Chin Ups
Score:  19 reps of each.  The first 8 HSPU's were strict for the challenge, the rest were kipping.

Monday 10.28.13

Warm Up:
- Handstand Push Up Challenge Day #7

Strength:
Back Squat (5/3/1 week of 1's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  310x5, 350x3, 390x3

Weighted Ring Pull Ups:
- Warm Ups:  0x5, +20x3, +40x1
- Work Sets:  +10x 3/5, 2/5, 2/5 (chest to rings/ total reps)

Barbell Reverse Lunges:
- 135x5, 185x4, 225x3, 275x2, 315x1

Medicine Ball GHD Sit Ups:
- +30x 8, 8, 8

Muscle Up Attempts:
- Fail, Fail, Fail- getting closer without a false grip

Conditioning:
3 Rounds for Time of:
- 400m Run
- 10 Reverse Lunges @ 185 (5 each leg, alternating)
- 10 Box Jumps @ 24"
Time:  11:30

Sunday 10.27.13

Rest Day, but Handstand Push Ups Challenge Day #6.

Saturday 10.26.13

Strength Training:
- Off

Conditioning:
16:00 of Dice Sprints:
- 1:  20 Yards
- 2:  30 Yards
- 3:  40 Yards
- 4:  50 Yards
- 5:  60 Yards
- 6:  70 Yards

Skill:
- Handstand Push Up Challenge day #5

Friday 10.25.13

Warm Up:
- Handstand Push Up Challenge Day #4

Strength:
Deadlifts (5/3/1 week of 3's):
- Warm Ups:  185x5, 225x5, 275x3
- Work Sets:  315x3, 365x3, 410x5

Weighted Ring Dips:
- +30x 5, 5, 5, 5, 5
- Unweighted x 15 (strict, no kipping)

Conditioning:
10:00 AMRAP of:
- Max Strict Pull Ups
- Matching number of Push Ups
- Matching Number of Toes to Bar
- 200m Run
Score:  I completed 22 reps each of pull up, push ups and toes to bar and ran 3 times.

Thursday 10.24.13

Strength:
Overhead Squats (5/3/1 week of 3's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  202x3, 231x3, 260x3- My shoulder felt a little sketchy today so I got my minimum reps and called it good.

Weighted Ring Rows:
- +15x 7, 7, 7, 7, 7, 7, 7

That's all I had the energy for today.  I hate having to work out in the afternoon.

Wednesday 10.23.13

Warm Up:
- 10:00 on the eliptical

Skill:
- Day #2 of Handstand Push Up Challenge

Conditioning:
Dice Sprints (Shuttle Version):
- 1:  20 yards
- 2:  2x20 yards
- 3:  3x20 yards
- 4:  4x20 yards
- 5:  5x20 yards
- 6:  6x20 yards

Much rougher than straight sprints.

Tuesday 10.22.13

Strength:
Cleans (4x2 @ 80%):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1, 315x0 (muscle cleans, power cleans, and cleans)
- Work Sets:  233x 2, 2, 1/1, 2- I lost my balance on my third set.

Shoulder Press (5/3/1 week of 3's):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1 (press, push press, and jerks)
- Work Sets:  136x3, 155x3, 175x7

Conditioning:
10:00 AMRAP of:
- Handstand Push Ups
- Chest to Bar Chin Ups
Score:  18 reps of each, tied my previous best for this workout.  My goal is to get to 30 reps of each and then add a deficit to the handstand push ups and add weight to the chin ups.

Monday 10.21.13

Strength:
Front Squats (5/3/1 week of 3's):
- Warm Ups:  135x5, 170x5, 205x3
- Work Sets:  235x3, 270x3, 300x6- Rep PR!

Weighted Ring Pull Ups:
- Warm Ups:  +0x 5, +15x3, +30x1
- Work Sets:  +10x 3/5, 3/5, 3/5 (chest to rings/total reps)

Ring Muscle Ups (No false grip):
- 3 attempts, all fails

Conditioning:
"Death by 10m":
- Run 10m the first minute, 20m the second minute, 30m the third, etc until you can't complete the required work in the given time.  This is done in 10m shuttles
Score:  5 feet away from finishing round 14

Sunday 10.20.13

Rest day.

Saturday 10.19.13

Conditioning:
15:00 of Dice Sprints:
- 1:  10 Yards
- 2:  20 Yards
- 3:  30 Yards
- 4:  40 Yards
- 5:  50 Yards
- 6:  60 Yards
Roll the dice, sprint the given distance, walk back, roll again.  Repeat for 15:00.

Friday 10.18.13

Strength:
Bench Press (5/3/1 week of 3's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  205x3, 230x3, 260x10- Bench felt strong today.  This may be a rep PR, actually.

Snatches (4x2 @ 80%):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x Almost
- Work Sets:  170x 2, 2, 2, 2- Touch and go on all sets

Skull Crushers:
- 130x 8, 8, 8

Conditioning:
10:00 AMRAP of:
- 5 Hang Muscle Snatches @ 95 lbs
- 10 Snatch Push Presses
- 15 Double Unders
Score:  6 rounds + 3 Hang Muscle Snatches.  Shoulders were on fire!

Thursday 10.17.13

Strength:
Back Squats (5/3/1 week of 3's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  290x3, 330x3, 370x6- Rep PR!

Box Jumps:
- 30"x 2 reps immediately after every set of squats 

Weighted Ring Rows:
+15x 6, 6, 6, 6, 6, 6

Barbell Curls:
- 125x 8, 8, 8

GHD Sit Ups:
- 16, 16, 16

Conditioning:
10:00 AMRAP of:
- Push Ups to failure
- Row 10x the number of meters every time you take a break
Score:  I completed 100 push ups and rowed 1000m

Wednesday 10.16.13

Rest day.

Tuesday 10.15.13

Strength:
Deadlifts (5/3/1 week of 5's):
- Warm Ups:  185x5, 225x5, 275x3
- Work Sets:  300x5, 345x5, 390x7- Came to a full stop between reps, no touch-and-go's.

Handstand Push Ups Practice:
- 8 strict singles done in between deadlift sets.

Conditioning:
Part 1:  10:00 AMRAP of:
- Handstand Push Ups
- 10 lbs Weighted Chest to Bar Chin Ups (matching reps of handstand push ups)
Score:  16 reps

Part 2:  10:00 AMRAP of KB Snatches (AKA, "Secret Service Snatch Test"):
- 53 lbs, Any hand, switch as needed, rest as needed.
Score:  188 reps.  Last time I only got 167 reps.  I wanted 200 but I'll take it.

Monday 10.14.13

Strength:
Overhead Squats (5/3/1 week of 5's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  190x5, 215x5, 245x7- Rep PR!

Weighted Ring Pull Ups:
- Warm Ups:  0x5, +15x3, +30x1
- Work Sets:  +10x3/5, 2/5, 2/5 (chest to rings/ total reps)

Power Cleans:
- 135x5, 185x3, 225x1- Just a warm up for the conditioning

Ring Dips:
- 0x5, +25x3, +50x1- Also a warm up for the conditioning

Conditioning:
"Elizabeth"- 21-15-9 reps for time of:
- Power Cleans @ 135
- Ring Dips
Time:  5:07- PR!

Sunday 10.13.13

Rest day.

Saturday 10.12.13

Rest day, but not really.  I spent the whole day moving furniture and stuff and I'm tired.

Friday 10.11.13

Strength:
Cleans (3x3 @ 70%):
- Warm Ups:  Combo of Muscle Cleans, Power Cleans, and Cleans @ 45, 95, 135, 185, 225, and 275
- Work Sets:  205x 3, 3, 3- All reps were touch-and-go

Shoulder Press (5-3-1 week of 5's):
- Warm Ups:  Combo of Presses, Push Presses, and Jerks @ 45, 95, 135, 185, 225, and 275
- Work Sets:  135x5, 150x5, 165x11- Rep PR!

Barbell Curls:
- 125x 7, 7, 7

Skull Crushers:
- 125x 10, 10, 10- I'll go up 5 lbs next week

Conditioning:
- Off

Thursday 10.10.13

Strength:
Front Squats (5/3/1 week of 5's):
- Warm Ups:  135x5, 165x5, 200x3
- Work Sets:  220x5, 250x5, 285x7

Weighted Pull Ups:
- Worked up to 50x1, not maxing out today just warming up for the conditioning

Conditioning:
"Fran":  21-15-9 reps of:
- Thrusters @ 95 lbs
- Pull Ups
Time:  4:10.  Better than my last time of 4:13, not as good as my all-time best of 3:32.

Wednesday 10.09.13

Rest Day.  I was hoping to sprint but it didn't happen.

Tuesday 10.08.13

Strength:
Snatch (3x3@ 70% of 215):
- Warm Ups:  45, 95, 135, 185, and 225 (missed at 225)
- Work Sets:  152x 3, 3, 3- touch and go on all reps

Back Squat (5/3/1 week of 5's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  275x5, 315x5, 350x6

Bench Press (5/3/1 week of 5's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  205x5, 225x5, 245x13

Weighted Ring Rows:
- +15x 5, 5, 5, 5, 5

Conditioning:
10:00 AMRAP of:
- Handstand Push Ups
- Chest to Bar Chin Ups
Score:  Only 15 reps of each.  After 4 days in Vegas I'm not surprised to do worse than last time.

Monday 10.07.13

Rest day and traveling back home.

Sunday 10.06.13

Rest day.

Saturday 10.05.13

Vacation and rest day #3.

Friday 10.04.13

Rest day.

Thursday 10.03.13

Rest Day.  I'll be in Vegas for a few days.  Thought about bringing workout stuff for like 1.37 seconds.  Then I came to my senses.

Wednesday 10.02.13

Strength:
Front Squats (5/3/1 week of 3's):
- Warm Ups:  135x5, 165x5, 205x3
- Work Sets:  234x3, 267x3, 300x5

Conditioning/Skill Work:
10:00 for max reps of:
- Handstand Push Ups
- Equal number of Chest to bar Chin Ups
Score:  I completed 17 reps of each. 

Tuesday 10.01.13

Strength:
Muscle Snatch/Power Snatch/Snatch Complex:
- 45x3/3/3, 95x2/2/2, 135x1/1/1, 185x0/1/1, 225x0

Snatch (4x2 @ 80% of 210):
- 170x 2, 2, 2, 2- All reps touch and go.

Bench Press (5/3/1 week of 3's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  202x3, 231x3, 260x9

Bar Dips:
- +20x 10, 10, 10

Conditioning:
21-15-9 reps for time of:
- Hang Muscle Snatch @ 100 lbs
- 24" Box Overs
Time:  6:53