Saturday 11.30.13

Rest day.

Friday 11.29.13

Rest day, but...

Conditioning:

- 5k Row:  19:21.7

- 20:00 of mobility work

Thursday 11.28.13

Strength Training:

Overhead Squats (Goal: 3-5, 5-8, 7-10):

- Warm Ups:  105x6, 165x4, 215x2

- Work Sets:  265x3, 225x5, 185x7 (hold weight on all sets, add reps)

Weighted Pull Ups(Goal: 3-5, 5-8, 7-10):

- Warm Ups:  0x6, +30x4, +60x2

- Work Sets:  +50x4, +35x6, +20x8 (hold weight on all sets, add reps)

Deadlifts (Goal:  3, 5, 7):

- Warm Ups:  185x6, 265x4, 345x2

- Work Sets:  435x3, 365x5, 315x7 (increase 5 lbs on all sets)

Weighted Ring Dips (Goal: 3-5, 5-8, 7-10):

- Warm Ups:  0x6, +30x4, +60x2

- Work Sets:  +50x5, +35x7, +20x10

Training Time:

- 1:07

Wednesday 11.27.13

Rest day.

Tuesday 11.26.13

Strength Training:
Power Cleans (5x3):
- Muscle Clean/Power Clean Warm Up:  135x3/3, 185x2/2, 225x0/2
- Work Sets:  237.5x 3, 3, 3, 3, 3 (increase by 2.5 lbs next week, and switch to hang power cleans)

Shoulder Press (Reverse Pyramid):
- Warm Ups:  85x6, 115x4, 145x2
- Work Sets:  185x5, 155x8, 135x10 (increase all sets by 5 lbs next week)

Front Squat (Reverse Pyramid):
- Warm Ups:  135x6, 185x4, 255x2
- Work Sets:  315x3, 275x5, 225x7 (hold on all sets and increase reps)

Barbell Rows (5x5):
- 237.5x 5, 5, 5, 5, 5 (increase by 2.5 lbs next week)

Handstand Push Ups (1" deficit):
- 2, 2, 1- hit failure on the last set trying for the second rep.

Total Workout Time:  1:10

Monday 11.25.13

Rest day.

Sunday 11.24.13

Warm Up:
- Empty bar snatch, squat, and bench reps
- Dynamic Mobility work

Strength Training:
Power Snatch (5x2):
- Muscle Snatch/Power Snatch Warm Up:  95x3/3, 135x2/2, 155x1/1
- Power Snatch:  175x 2, 2, 2, 2, 2 (+2.5 lbs next week)

Back Squat (Reverse Pyramid):
- Warm Ups:  135x6, 225x4, 315x2
- Work Sets:  395x3, 335x5, 275x7 (hold at these weights next week)

Bench Press (Reverse Pyramid, paused reps, no bouncing):
- Warm Ups:  115x6, 165x4, 225x2
- Work Sets:  275x5, 235x8, 195x10 (+5 lbs on all sets next week)
- Push Ups Finisher:  30 Unbroken.  My chest was destroyed from the bench work.

Weighted Chin Ups (Reverse Pyramid):
- Warm Ups:  0x6, +20x4, +40x2
- Work Sets:  +50x 5, +35x7, +20x8 (Go to 60 and 40 on the first two sets, hold on the 3rd)
- Unweighted Finisher:  7 reps.  Biceps were smoked by this time.

Total training time:  1:20.

Saturday 11.23.13

Rest Day.

Friday 11.22.13

Rest Day.

Thursday 11.21.13

Strength Training:
Overhead Squats (5/3/1 week of 3's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  205x3, 235x3, 265x2 (I lost my balance in the hole on the third rep)

Weighted Pull Ups (Work up to a heavy 3-rep set):
- 0x3, 10x3, 20x3, 30x3, 40x3, 50x3

Deadlifts (5/3/1 week of 3's):
- Warm Ups:  185x5, 225x5, 275x3
- Work Sets:  320x3, 370x3, 415x5

Weighted Ring Dips:
- +40x 5, 5, 5, 5, 5, 5 (next week I'll do 3 warm ups, then 3x6 at this weight)

After the above work I had a few minutes left on my one hour time cap so I did:
- Strict Pull Ups (unweighted):  10
- Strict Ring Dips (unweighted):  13

Wednesday 11.20.13

Rest day.

Tuesday 11.19.13

Power Cleans (5x3):
- Muscle Clean/ Power Clean w/u:  105x3/3, 145x2/2, 195x1/1
- Work Sets:  235x 3, 3, 3, 3, 3- Touch and go on all reps

Shoulder Press (5/3/1 week of 3's):
- Warm Ups:  80x5, 100x5, 120x3
- Work Sets:  140x3, 160x3, 180x6

Front Squat (5/3/1 week of 3's):
- Warm Ups:  135x5, 170x5, 205x3
- Work Sets:  235x3, 270x3, 305x5

Barbell Rows (5x5):
- 235x 5, 5, 5, 5, 5

Handstand Push Ups (strict, 1" deficit):
- 1, 1, 1

I am trying to keep my workouts to one hour, so today I set a stopwatch and did as much as I could in 60 minutes.  I got the lifts I wanted to, and the plan was to do HSPU's until the time expired, but I only got 3 done.

Monday 11.18.13

Today I'm starting an experiment for the next 12 weeks (ending Sunday February 9th).  I'll be reducing my training days to three per week and doing some different things with my diet.  My training days will be all strength, no conditioning, and they will be full body workouts.  I'm hoping to keep them to about an hour so I will be playing with warm up schemes to help reduce time.  Today went about 80 minutes.

Power Snatch (5x2):
- Muscle Snatch/Power Snatch Warm Up:  95x3/3, 135x2/2, 185x0/2, 225x0/0
- Work Sets:  5x2 @ 173 (Go up to 175 next week, then 2.5 every subsequent week)

Back Squat (5/3/1 week of 3's):
- Warm Ups:  165x5, 205x5, 250x3
- Work Sets:  290x3, 330x3, 375x5- These felt strong.  I would have gone for one more if I had a spotter or had I set up inside the power rack with the spotting arms.

Bench Press (5/3/1 week of 3's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  205x3, 235x3, 265x6- My left shoulder was still feeling a little tight and sore from the work I did last week so I stopped there.

Weighted Chin Ups (Work up to a heavy triple):
- 0x3, 10x3, 20x3, 30x3, 40x3, 50x3- This is a good starting point for hopefully some long term progress.  I'll be cycling between 5's, 3's, and 1's wight these.

Sunday 11.17.13

Rest Day.

Saturday 11.16.13

Rest day.

Friday 11.15.13

Strength Training:
Deadlifts (5/3/1 week of 5's):
- Warm Ups:  185x5, 230x5, 275x5
- Work Sets:  300x5, 345x5, 390x5- I didn't go for max reps because of the met con today.

Weighted Ring Dips:
- +40x 5, 4, 4, 3, 3, 3- I'm training at CrossFit 619 and I had to use dumbbells held between my knees, which is a lot harder than the dip belt I use at home.

Conditioning:
"Diane"- 21-15-9 reps for time of:
- Deadlifts @ 225 lbs
- Handstand Push Ups
Time:  20:20

While this is not a good time at all, it is the first time I've ever done this workout with handstand push ups all the way to the floor for all 45 reps.  I'm definitely done with the handstand push up challenge, though.  I think it served it's purpose.  I went from hardly being able to do one to where now I can get sets of 5 strict reps when I'm fresh, and 7-8 kipping reps.  I'll now just move to doing them in my warm ups for a few sets so that I don't regress.

Thursday 11.14.13

Strength Training:

Overhead Squats (5/3/1 week of 5's):

- Warm Ups:  115x5, 145x5, 175x3

- Work Sets:  190x5, 220x5, 250x0- I didn't even try the last set.  My shoulder was bugging me today and I also did not have a lifting belt so I felt a little nervous about it.

Weighted Ring Rows:

- +20x 6, 6, 6, 6, 6, 6- I want to redo this weight and rep scheme next week at home because the set up at this gym had my back touching the ground on each rep.

Handstand Push Ups:

- 24 total done in 6 sets of 4.

Push Ups:

- 48 total

Conditioning:

- Off

Wednesday 11.13.13

Strength Training:
- Off

Conditioning:
Part #1 for time:
- 23 Handstand Push Ups
- 23 Chin Ups
- 46 Sit Ups
- 69 Air Squats
Then..
- 46 Push Ups
Time:  15:03

I did a set of HSPU's to failure, matched that number of chin ups, doubled it for sit ups and tripled it for squats until I had completed the given numbers.  Then I did 46 push ups.

Part #2:
- 10x 50 yard sprints

Tuesday 11.12.13

I'm in San Diego for work and I got a week pass at CrossFit 619.  Pretty cool gym.

Strength Training:
Power Clean:
- Warm Ups:  45x Burgener Warm Ups, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  225x 3, 3, 3, 3, 3- All sets were touch and go.

Press (5/3/1 week of 5's):
- Warm Ups:  80x5, 100x5, 120x5
- Work Sets:  135x5, 150x5, 170x7

Conditioning:
For Time:
- 43 Handstand Push Ups (making up for yesterday and today, days 21 and 22 of the challenge)
- 43 Chest to Bar Pull Ups
- 86 Push Ups
Time:  29:43

I went to failure on the HSPU's, matched those reps in chest to bar pull ups, and continued that pattern until I was done with 43 reps of each, then did all of my push ups.  This took FOREVER today.  I think I tired out my pressing muscles in the strict press and didn't have much left for HSPU's or push ups.

Monday 11.11.13

Rest Day.

Sunday 11.10.13

Strength Training:
Front Squats (5/3/1 week of 5's):
- Warm Ups:  135x5, 175x5, 205x3
- Work Sets:  225x5, 255x5, 287x5- Didn't have anything in the tank in my legs today so I got my 5 reps and called it good.

Weighted Chin Ups (Find 1RM):
- 0x5, 10x4, 20x3, 40x2, 50x2, 60x1, 70x1, 80x1, 90x1, 100x1

Handstand Push Ups Challenge Day #20:
- 5, 4, 4, 4, 3
- 1 rep at about a 1 inch deficit just to see if I could

Barbell Reverse Lunges (alternating):
- 210x 5, 5, 5

Push Ups (78):
- 40, 13, 13, 12- I always do double the number of handstand push ups but I forgot yesterday so I made them up today.

Conditioning:
- None

Saturday 11.09.13

Strength:
- Off

Conditioning:
30:00 Running Clock:
- 19 Handstand Push Ups (4, 4, 3, 3, 3, 2)
- 1900m Row (400, 400, 300, 300, 300, 200)
- 40 yard sprints until the time expires (11 sprints completed)

I broke up the HSPU's as listed below and did 100m of rowing for each rep completed.  This took me around 19:00, then finished off with 11 sprints.

Friday 11.08.13

Strength Training:
Handstand Push Up Challenge Day #18:

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

Snatch Pulls:
- 275x 1, 1, 1

Power Snatch (3x3@ 70%):
- 152x 3, 3, 3- Touch and go, very easy.  The weight is light but I'm really working my technique and making slow jumps.

Bench Press (5/3/1 week of 5's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  190x5, 225x5, 250x12

Glute/Ham Raises:
- 5, 5, 5- All reps un assisted with hands by my side.  Next time I'll try hands folded across my chest.

Conditioning:
18 reps each of Handstand Push Ups and Pendlay Rows:
- HSPU's:  7, 4, 5, 2
- Pendlay Rows @ 230:  7, 4, 5, 2
Time:  I didn't time it, just went to failure on the HSPU's then matched reps of rows.

Finisher:  36 Push Ups unbroken.

Thursday 11.07.13

Strength Training:
Handstand Push Ups Challenge Day #17:
- Did them during the conditioning

Back Squats (5/3/1 weeks of 5's):
- Warm Ups:  165x5, 205x5, 250x3
- Work Sets:  270x5, 310x5, 352x7

Weighted Ring Rows:
- +20x 5, 5, 5, 5, 5

Conditioning:
As Many Rounds as Possible in 10:00 of:
- 3 Handstand Push Ups
- 4 Chest to Bar Pull Ups
- 5 KB Swings @ 70 lbs
Score:  7 rounds completed 

Wednesday 11.06.13

Handstand Push Up Challenge Day #16- I don't know how much longer my shoulder will cooperate with this.

Strength Training:
- Off

Conditioning:
Part #1:
- 32 Face Pulls
- 16 Handstand Push Ups
- 16 Chin Ups
- 32 Sit Ups
- 48 Squats
- 32 Push Ups
Time:  I didn't time this.  The theory here was to do my handstand push up challenge day #16, equal that number of chin ups, double that number of face pulls, sit ups, and push ups, and triple that number of squats.

Part #2:
- 15:00 of 60 yard sprints, walking back to the start.  I completed 12 sprints. 

Tuesday 11.05.13

Strength Training:
Handstand Push Up Challenge Day #15:
- Done in the metcon\

Deadlifts (5/3/1 week of 1's):
- Warm Ups:  185x5, 225x5, 275x5
- Work Sets:  340x5, 390x3, 432x3- No belt

Weighted Ring Dips:
- 5x5 @ 35 lbs
- One set of 16 unweighted- PR!

Good Mornings:
- 3x5 @ 190

Hollow Rocks:
- 3x10

Power Cleans:
- 95x5, 135x4, 185x3, 225x2, 275x1- Just warming up for the metcon

Conditioning:
For Time:
- Sets of Handstand Push Ups up to 15 (3, 3, 2, 2, 3, 2)
- Matching reps of Power Cleans @ 245 (when I took a break from HSPU's I did the PC's)
- 30 Push Ups immediately after the above work was completed
Time:  9:25.  My triceps were shot.

Monday 11.04.13

Strength Training:
Handstand Push Up Challenge Day #13 and #14:
I missed yesterday but I did 27 reps in my conditioning today to make up for it.

Overhead Squats (5/3/1 week of 1's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  215x5, 245x3, 275x2- Lost my balance at the bottom of the 3rd rep but 3 is very doable.

Weighted Ring Pull Ups:
- Warm Ups:  0x5, +20x3, +40x1
- Work Sets:  +15x 5, 5, 5

Barbell Reverse Lunges:
- 205x 5, 5, 5 (alternating legs each rep)

Evil Wheels:
- 10, 10, 10

Conditioning:
Complete the following in order:
- 27 Handstand Push Ups (3, 3, 3, 3, 3, 2, 3, 2, 2, 3- mostly kipping)
- 27 Pull Ups (including 22 straight butterfly pull ups for a PR!)
- 54 Push Ups
Time:  I did the handstand push ups sets on the minute, the rest was not timed, just done as quickly as possible.

Sunday 11.03.13

Rest day.

Saturday 11.02.13

Strength Training:
Muscle Cleans/ Power Cleans/ Cleans+ Presses/ Push Press/ Jerks:
- 45x 3/3/3, 95x2/2/2, 135x2/2/1, 185x1/2/1, 225x1/1/1, 275x0/1/1, 315x0/0/0

Power Cleans (5x1 @ 90%):
- 262x 1, 1, 1, 1, 1

Shoulder Press (5/3/1 week of 1's):
- 145x5, 165x3, 184x6

Glute/Ham Raises:
- 5, 5, 5 (unweighted, assisted)

Conditioning:
Max Reps of Handstand Push Ups (up to 23 reps) with a 40-yard sprint every time you break:
- Handstand Push Up Sets:  3, 3, 2, 3, 2, 2, 2, 2, 4- last 3 were kipped because I was hitting failure
- Sprints:  9 total
- Push Ups:  46 reps done in sets of 35, 6, and 4 at the end.  triceps were shot by then.

Yesterday should have been day #11 of the handstand push up challenge and today was #12, but I missed yesterday so I needed to do 23 today plus 46 push ups to stay on track.

Friday 11.01.13

Rest day and a golf tournament.  I totally forgot to do my handstand push up challenge, too, so I'm going to make it up tomorrow.