6.30.2013
6.29.2013
Saturday 6.29.13
Arm/Shoulder Recovery and Extra Work:
Rear/Front/Side DB Raises:
- 20x 6, 6, 6, 6, 6 (each set of 6 was 18, 6 each direction)
Zottman Curls:
- 45x 6, 6, 6, 6, 6
DB Overhead Extension:
- 45x 6, 6, 6, 6, 6
Jump Rope Single Unders:
- 100, 100, 100, 100, 100
Conditioning:
Sprints:
- 40 yards x 9, resting only to walk back to the start
For the arm and shoulder work, I basically did these in giant set fashion: 6 of each kind of db raise, then 6 zottman curls, then 6 extensions, then 100 single unders, rested 60 seconds or so, then repeated that 5 times. Then I went out in the 105 degree heat to sprint, which really sucked.
Rear/Front/Side DB Raises:
- 20x 6, 6, 6, 6, 6 (each set of 6 was 18, 6 each direction)
Zottman Curls:
- 45x 6, 6, 6, 6, 6
DB Overhead Extension:
- 45x 6, 6, 6, 6, 6
Jump Rope Single Unders:
- 100, 100, 100, 100, 100
Conditioning:
Sprints:
- 40 yards x 9, resting only to walk back to the start
For the arm and shoulder work, I basically did these in giant set fashion: 6 of each kind of db raise, then 6 zottman curls, then 6 extensions, then 100 single unders, rested 60 seconds or so, then repeated that 5 times. Then I went out in the 105 degree heat to sprint, which really sucked.
6.28.2013
Friday 6.28.13
Back in at 0530. Not cool.
Strength:
Snatch (3x3 @ 70 % of 230):
- Warm Ups: 45x Burgener Warm Up, 95x4, 135x3, 185x2, 220x0
- Work Sets: 161x 3, 3, 3
Push Press:
- Warm Ups: 100x4, 140x4, 190x3, 230x2, 280x0- Getting close, though!
- Work Sets: 260x2, 235x3, 210x7
Ring Rows:
- +10x 9, 8, 6
Conditioning:
- Off
Strength:
Snatch (3x3 @ 70 % of 230):
- Warm Ups: 45x Burgener Warm Up, 95x4, 135x3, 185x2, 220x0
- Work Sets: 161x 3, 3, 3
Push Press:
- Warm Ups: 100x4, 140x4, 190x3, 230x2, 280x0- Getting close, though!
- Work Sets: 260x2, 235x3, 210x7
Ring Rows:
- +10x 9, 8, 6
Conditioning:
- Off
6.27.2013
Thursday 6.27.13
Today I attempted a 5:30 AM workout. Tough to get warmed up...
Strength:
Back Squats:
- Warm Ups: 50x10, 140x8, 230x6
- Work Sets: 320x3, 350x3, 380x2- Felt a little iffy about the 3rd rep without a spotter this morning.
Weighted Chest to Bar Chin Ups:
- 0x5, +20x4, +40x3, +60x 1/1, +70x 0/1
Conditioning:
14:00 AMRAP of:
- 7 Push Presses @ 115 lbs
- 7 Chest to Bar Pull Ups
- 14 Burpee Broads Jumps (6')
Score: 5 rounds even.
Strength:
Back Squats:
- Warm Ups: 50x10, 140x8, 230x6
- Work Sets: 320x3, 350x3, 380x2- Felt a little iffy about the 3rd rep without a spotter this morning.
Weighted Chest to Bar Chin Ups:
- 0x5, +20x4, +40x3, +60x 1/1, +70x 0/1
Conditioning:
14:00 AMRAP of:
- 7 Push Presses @ 115 lbs
- 7 Chest to Bar Pull Ups
- 14 Burpee Broads Jumps (6')
Score: 5 rounds even.
6.25.2013
Tuesday 6.25.13
Horrible day today for some reason....
Strength:
Deadlifts:
- Warm Ups: 135x10, 225x8, 315x6
- Work Sets: 385x3, 425x3, 465x0- My back was very tight from yesterday and I couldn't generate any power today.
Weighted Ring Dips:
- Warm Ups: 0x5, +20x4, +35x3, +50x2, +65x1
- Work Sets: +40x 5, 5, 5
Ring Rows:
- +10 x 8, 8, 8
Conditioning:
"Randy"
- 75 Power Snatches @ 75 lbs
Time: 5:19
I was about 31 seconds slower than my best time today. Not a good day over all.
Strength:
Deadlifts:
- Warm Ups: 135x10, 225x8, 315x6
- Work Sets: 385x3, 425x3, 465x0- My back was very tight from yesterday and I couldn't generate any power today.
Weighted Ring Dips:
- Warm Ups: 0x5, +20x4, +35x3, +50x2, +65x1
- Work Sets: +40x 5, 5, 5
Ring Rows:
- +10 x 8, 8, 8
Conditioning:
"Randy"
- 75 Power Snatches @ 75 lbs
Time: 5:19
I was about 31 seconds slower than my best time today. Not a good day over all.
6.24.2013
Monday 6.24.13
Strength:
Overhead Squats:
- Warm Ups: 55x10, 105x8, 145x6
- Work Sets: 195x3, 225x3, 255x3- Tied an all time PR.
Weighted Chest to Bar Pull Ups:
- Warm Ups: 0x5, +15x4, +30x3, +45x 1/1, +60x 0/1
- Work Sets: +25x 4/1, 3/2, 2/3 (chest to bar reps/chin over bar reps)
Conditioning:
4 Rounds for time of:
- 10 Front Rack Walking Lunges @ 165
- 15 Box Jumps @ 24"
- 400m Run
Time: 16:26
Overhead Squats:
- Warm Ups: 55x10, 105x8, 145x6
- Work Sets: 195x3, 225x3, 255x3- Tied an all time PR.
Weighted Chest to Bar Pull Ups:
- Warm Ups: 0x5, +15x4, +30x3, +45x 1/1, +60x 0/1
- Work Sets: +25x 4/1, 3/2, 2/3 (chest to bar reps/chin over bar reps)
Conditioning:
4 Rounds for time of:
- 10 Front Rack Walking Lunges @ 165
- 15 Box Jumps @ 24"
- 400m Run
Time: 16:26
6.23.2013
Saturday 6.22.13
Extra Workout:
- Bicep Recovery
- Tricep Recovery
- Shoulder Recovery
- Sprints: 8x 40 yard sprints on the minute.
- Bicep Recovery
- Tricep Recovery
- Shoulder Recovery
- Sprints: 8x 40 yard sprints on the minute.
6.21.2013
Friday 6.21.13
Strength:
Cleans (5x1 @ 90% of 275):
- Warm Ups: 65x5, 105x4, 145x3, 195x2, 235x1
- Work Sets: 248x 1,1,1,1,1
Shoulder Press:
- Warm Ups: 45x5, 95x4, 135x3, 160x2, 185x1
- Work Sets: 215x1, 195x 175x6
Conditioning:
21-18-15-12-9-6-3 Reps of:
- Sumo Deadlift High Pulls @ 75 lbs
- Push Jerk @ 75 lbs
Time: 6:39
6.20.2013
Thursday 6.20.13
A.M. Conditioning (at work):
20:00 AMRAP of:
- 100 Single Unders
- 5 DB Swings Left @ 55 lbs
- 5 Strict DB Presses Left
- 5 DB Swings Right
- 5 Strict DB Presses
Score: 8 Rounds + 100 single unders
This was more about recovery than metcon but it got pretty tough toward the end.
P.M. Strength Training:
Front Squat:
- Warm Ups: 65x10, 125x8, 185x6
- Work Sets: 245x3, 275x3, 305x3
Weighted Chest to Bar Chin Ups:
- Warm Ups: 0x5, +20x4, +40x3, +55x2, +70x0- missed my chest by about 1 cm!
- Work Sets: +35x 5, 3, 3, 2, 2- Second week at this weight trying for 3x5
Parallel Bar Leg Raises (holding the top of a dip):
- 9, 9, 9
Hip Extensions:
- +25x 10, 10, 10
20:00 AMRAP of:
- 100 Single Unders
- 5 DB Swings Left @ 55 lbs
- 5 Strict DB Presses Left
- 5 DB Swings Right
- 5 Strict DB Presses
Score: 8 Rounds + 100 single unders
This was more about recovery than metcon but it got pretty tough toward the end.
P.M. Strength Training:
Front Squat:
- Warm Ups: 65x10, 125x8, 185x6
- Work Sets: 245x3, 275x3, 305x3
Weighted Chest to Bar Chin Ups:
- Warm Ups: 0x5, +20x4, +40x3, +55x2, +70x0- missed my chest by about 1 cm!
- Work Sets: +35x 5, 3, 3, 2, 2- Second week at this weight trying for 3x5
Parallel Bar Leg Raises (holding the top of a dip):
- 9, 9, 9
Hip Extensions:
- +25x 10, 10, 10
6.19.2013
6.18.2013
Tuesday 6.18.13
Strength:
Snatch (5x1 @ 90% of 1RM):
- Warm Ups: 45x Burgener Warm Up, 95x4, 135x3, 185x2, 215x1
- Work Sets: 205x 1, 0, 0, 0, 0- I had no stability in my shoulders in the bottom today. I think it was from the push presses I was alternating sets with.
Push Presses:
- Warm Ups: 100x5, 140x4, 190x3, 230x2, 280x0- it still eludes me.
- Work Sets: 255x3 (PR!), 230x5, 205x7
Ring Rows:
- +10x 7, 7, 7
Conditioning:
20:00 AMRAP of:
- 400m Run
- Max reps of push ups
Score: 120 push ups, 6 rounds
Snatch (5x1 @ 90% of 1RM):
- Warm Ups: 45x Burgener Warm Up, 95x4, 135x3, 185x2, 215x1
- Work Sets: 205x 1, 0, 0, 0, 0- I had no stability in my shoulders in the bottom today. I think it was from the push presses I was alternating sets with.
Push Presses:
- Warm Ups: 100x5, 140x4, 190x3, 230x2, 280x0- it still eludes me.
- Work Sets: 255x3 (PR!), 230x5, 205x7
Ring Rows:
- +10x 7, 7, 7
Conditioning:
20:00 AMRAP of:
- 400m Run
- Max reps of push ups
Score: 120 push ups, 6 rounds
6.17.2013
Monday 6.17.13
Strength:
Back Squats (3, 3, 3):
- Warm Ups: 45x10, 135x8, 225x6
- 315x3, 345x3, 375x3
I'm changing up my rep ranges because I've added full olympic lifts to my routine, which had me doing full squats 4-5 times per week, so I'm going to lower my volume on squat days.
Weighted Chest to Bar Pull Ups:
- 0x5, +15x4, +30x3, +45x2, +55x1
I didn't do my normal work sets because I had a bunch of chest to bar pull ups to do in the metcon.
Barbell Thrusters:
- 45x5, 95x4, 135x3, 185x2, 225x1
Conditioning:
12-9-6 reps for time of:
- 155 lbs Barbell Thrusters (cleaned from the floor)
- Chest to Bar Pull Ups
Time: 5:06
I lost a lot of time on the pull ups because I was using my leather gymnastics grip in order to save my hands from tearing. They worked well for that purpose, but they slip, which means I could only get 3-4 at a time. I ditched them on the last set and easily pulled all 6 reps unbroken.
Back Squats (3, 3, 3):
- Warm Ups: 45x10, 135x8, 225x6
- 315x3, 345x3, 375x3
I'm changing up my rep ranges because I've added full olympic lifts to my routine, which had me doing full squats 4-5 times per week, so I'm going to lower my volume on squat days.
Weighted Chest to Bar Pull Ups:
- 0x5, +15x4, +30x3, +45x2, +55x1
I didn't do my normal work sets because I had a bunch of chest to bar pull ups to do in the metcon.
Barbell Thrusters:
- 45x5, 95x4, 135x3, 185x2, 225x1
Conditioning:
12-9-6 reps for time of:
- 155 lbs Barbell Thrusters (cleaned from the floor)
- Chest to Bar Pull Ups
Time: 5:06
I lost a lot of time on the pull ups because I was using my leather gymnastics grip in order to save my hands from tearing. They worked well for that purpose, but they slip, which means I could only get 3-4 at a time. I ditched them on the last set and easily pulled all 6 reps unbroken.
6.15.2013
Saturday 6.15.13
Strength:
Deadlifts
- Warm Ups: 145x5, 235x4, 325x3, 415x2
- Work Sets: 505x0, 460x3, 415x3- wanted 5 but my hand was going to rip.
Weighted Ring Dips:
- Warm Ups: 0x5, +15x4, +30x3, +45x2, +60x1
- Work Sets: +35x 5, 5, 5
Ring Rows:
- +10x 6, 6, 6
GHD Sit Ups:
+ 35x 8, 8, 8
Conditioning:
- Off
Deadlifts
- Warm Ups: 145x5, 235x4, 325x3, 415x2
- Work Sets: 505x0, 460x3, 415x3- wanted 5 but my hand was going to rip.
Weighted Ring Dips:
- Warm Ups: 0x5, +15x4, +30x3, +45x2, +60x1
- Work Sets: +35x 5, 5, 5
Ring Rows:
- +10x 6, 6, 6
GHD Sit Ups:
+ 35x 8, 8, 8
Conditioning:
- Off
6.14.2013
6.13.2013
Thursday 6.13.13
Strength:
Overhead Squats:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 250x3, 225x5, 200x7
Weighted Chest to Bar Chin Ups:
- Warm Ups: 0x5, +20x4, +35x3, +50x2, +65x1
- Work Sets: +35x 3, 3, 3, 3, 3- Hands were hurting today making hard to hang onto the bar.
Hanging Leg Raises (Top of a bar dip):
- Body Weight x 8, 8, 8, 8, 8
Hip Extensions:
- +20x 10, 10, 10, 10, 10
Conditioning:
- Off. I was hoping to get it in during my lunch break at work but I was too busy today.
Overhead Squats:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 250x3, 225x5, 200x7
Weighted Chest to Bar Chin Ups:
- Warm Ups: 0x5, +20x4, +35x3, +50x2, +65x1
- Work Sets: +35x 3, 3, 3, 3, 3- Hands were hurting today making hard to hang onto the bar.
Hanging Leg Raises (Top of a bar dip):
- Body Weight x 8, 8, 8, 8, 8
Hip Extensions:
- +20x 10, 10, 10, 10, 10
Conditioning:
- Off. I was hoping to get it in during my lunch break at work but I was too busy today.
6.12.2013
6.11.2013
Tuesday 6.11.13
Strength:
Cleans (Goal: 4x2 @ 80% of training 1RM of 275):
- Warm Ups: 65x5, 100x4, 140x3, 190x2, 230x1
- Work Sets: 220x 2, 2, 2, 2
Shoulder Press (Goal: 210x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3, 170x2, 205x1
- Work Sets: 210x3 (PR), 192x5, 172x7
Ring Rows (30" Box, rings same height):
- Body Weight x 8, 8, 8
Conditioning:
5 Rounds for Time of:
- 5 "Clusters" (Cleans to Thrusters) @ 155 lbs
- 10 Burpees jumping to a 6" target
Time: 9:22
Cleans (Goal: 4x2 @ 80% of training 1RM of 275):
- Warm Ups: 65x5, 100x4, 140x3, 190x2, 230x1
- Work Sets: 220x 2, 2, 2, 2
Shoulder Press (Goal: 210x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3, 170x2, 205x1
- Work Sets: 210x3 (PR), 192x5, 172x7
Ring Rows (30" Box, rings same height):
- Body Weight x 8, 8, 8
Conditioning:
5 Rounds for Time of:
- 5 "Clusters" (Cleans to Thrusters) @ 155 lbs
- 10 Burpees jumping to a 6" target
Time: 9:22
6.10.2013
Monday 6.10.13
Today was one of those terrible days where you feel like crap, try to work out anyway, and then do so poorly that you just stop. So I did a few things, but I'm just going to call it a rest day.
6.09.2013
Sunday 6.09.13
Today I made up the lifts I missed on Friday...
Strength:
Snatch (Goal: 4x2 @ 80% of 1RM):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 210x 0,0,1- I was missing the lift in the bottom even though it felt light. Upsetting.
- Work Sets: 180x 2, 2, 1, 2- I missed one of the reps because of allowing the bar to drift out in front of me.
Push Press (Goal: 255x3, 90% x5, 80% x7):
- Warm Ups: 100x5, 140x4, 190x3, 230x2, 280x0- I got close on this one but couldn't lock it out.
- Work Sets: 255x2, 230x4, 205x6- Stay at this weight next week
Barbell Row:
- 230x 8, 8, 8
GHD Sit Ups:
- +30x 10, 10, 10
Conditioning:
- Off
Strength:
Snatch (Goal: 4x2 @ 80% of 1RM):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 210x 0,0,1- I was missing the lift in the bottom even though it felt light. Upsetting.
- Work Sets: 180x 2, 2, 1, 2- I missed one of the reps because of allowing the bar to drift out in front of me.
Push Press (Goal: 255x3, 90% x5, 80% x7):
- Warm Ups: 100x5, 140x4, 190x3, 230x2, 280x0- I got close on this one but couldn't lock it out.
- Work Sets: 255x2, 230x4, 205x6- Stay at this weight next week
Barbell Row:
- 230x 8, 8, 8
GHD Sit Ups:
- +30x 10, 10, 10
Conditioning:
- Off
6.08.2013
6.07.2013
Friday 6.07.13
A.M. Conditioning:
For Time:
- 20 Thrusters @ 45 lbs
- 40 Ring Rows
- 20 Thrusters
- 40 Jumps over a weight bench
- 20 Thrusters
- 40 Bar Dips
- 20 Thrusters
- 40 1-Arm DB Swings @ 45 lbs
- 20 Thrusters
Time: 24:00 and change. Felt pretty lethargic in the hot, muggy gym at work. I just moved through this "for quality" and tried to at least get all the thrusters unbroken, which I did.
P.M. Strength Training:
I ended up taking it off. I was feeling tired all day and the idea of trying to lift in 106 degree heat was not very motivating. So instead I took a 2.5 hours nap. I'll make up my lifts on Sunday.
For Time:
- 20 Thrusters @ 45 lbs
- 40 Ring Rows
- 20 Thrusters
- 40 Jumps over a weight bench
- 20 Thrusters
- 40 Bar Dips
- 20 Thrusters
- 40 1-Arm DB Swings @ 45 lbs
- 20 Thrusters
Time: 24:00 and change. Felt pretty lethargic in the hot, muggy gym at work. I just moved through this "for quality" and tried to at least get all the thrusters unbroken, which I did.
P.M. Strength Training:
I ended up taking it off. I was feeling tired all day and the idea of trying to lift in 106 degree heat was not very motivating. So instead I took a 2.5 hours nap. I'll make up my lifts on Sunday.
6.06.2013
Thursday 6.06.13
A.M. Conditioning:
21-15-9 Reps for time of:
- Alternating DB Snatches @ 70 lbs (21-15-9 reps each arm)
- Burpees
Time: 13:26. These killed me today for some reason. I was getting light headed.
P.M. Strength Training:
Back Squats (Goal: 370x3, 90% x5, 80% x7):
- Warm Ups: 140x5, 190x4, 230x3, 280x2, 320x1
- Work Sets: 370x3, 333x5, 296x7
Weighted Chest to Bar Chin Ups:
- Warm Ups: 0x5, +15x4, +30x3, +45x2, +60x1
- Work Sets: 30x 5, 5, 5
Leg Raises (holding the top of a bar dip):
- 5 sets of 7 reps alternated with...
Hip Extensions:
- 5 sets of 10 reps holding a 15 lbs plate on my chest
21-15-9 Reps for time of:
- Alternating DB Snatches @ 70 lbs (21-15-9 reps each arm)
- Burpees
Time: 13:26. These killed me today for some reason. I was getting light headed.
P.M. Strength Training:
Back Squats (Goal: 370x3, 90% x5, 80% x7):
- Warm Ups: 140x5, 190x4, 230x3, 280x2, 320x1
- Work Sets: 370x3, 333x5, 296x7
Weighted Chest to Bar Chin Ups:
- Warm Ups: 0x5, +15x4, +30x3, +45x2, +60x1
- Work Sets: 30x 5, 5, 5
Leg Raises (holding the top of a bar dip):
- 5 sets of 7 reps alternated with...
Hip Extensions:
- 5 sets of 10 reps holding a 15 lbs plate on my chest
6.04.2013
Tuesday 6.04.13
Strength:
Deadlifts (Goal: 500x1, 90% x3, 80% x5, all with no belt):
- Warm Ups: 135x5, 225x4, 315x3, 405x2
- Work Sets: 500x1, 455x3, 410x5
Weighted Ring Dips:
- Warm Ups: 0x5, +15x4, +30x3, +45x2, +55x1
- Work Sets: +30x 5, 5, 5
Conditioning:
For Time:
- 50 Double Unders
- 20 Ring Push Ups
- 20 Toes to Bar
- 50 Double Unders
- 15 Ring Push Ups
- 15 Toes to Bar
- 50 Double Unders
- 10 Ring Push Ups
- 10 Toes to Bar
Time: 12:06
Deadlifts (Goal: 500x1, 90% x3, 80% x5, all with no belt):
- Warm Ups: 135x5, 225x4, 315x3, 405x2
- Work Sets: 500x1, 455x3, 410x5
Weighted Ring Dips:
- Warm Ups: 0x5, +15x4, +30x3, +45x2, +55x1
- Work Sets: +30x 5, 5, 5
Conditioning:
For Time:
- 50 Double Unders
- 20 Ring Push Ups
- 20 Toes to Bar
- 50 Double Unders
- 15 Ring Push Ups
- 15 Toes to Bar
- 50 Double Unders
- 10 Ring Push Ups
- 10 Toes to Bar
Time: 12:06
6.03.2013
Monday 6.03.13
Strength:
Overhead Squats (Goal: 245x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3,185x2, 225x1
- Work Sets: 245x3, 221x5, 196x7
Weighted Chest to Bar Pull Ups:
- Warm Ups: 0x5, +15x4, +30x3, +40x2, +50x1
- Work Sets: =20 x 5, 5, 5
Conditioning:
3 Rounds for Time of:
- 400m Run
- 10 Thrusters @ 135 lbs
Time: 8:54
Overhead Squats (Goal: 245x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3,185x2, 225x1
- Work Sets: 245x3, 221x5, 196x7
Weighted Chest to Bar Pull Ups:
- Warm Ups: 0x5, +15x4, +30x3, +40x2, +50x1
- Work Sets: =20 x 5, 5, 5
Conditioning:
3 Rounds for Time of:
- 400m Run
- 10 Thrusters @ 135 lbs
Time: 8:54
6.02.2013
Sunday 6.02.13
Skill:
- Handstand walk practice. I got 6 "steps" over about 5-6 feet. PR!
Conditioning:
For Time:
- 100 Double Unders
- 50 HSPU's
- 40 Toes to Bar
- 30 Shoulder to Overhead @ 160 lbs
- 90 feet walking lunges with 160 lbs in the front rack:
Time: 42:30
This one ended up being like a skill session/ strength work because the HSPU's took me FOREVER. I haven't done them in a year since my neck injury so today was about finding my balance. I kept falling off the wall. I did the first 10 head to floor, added an abmat through rep 25, put a 10 lbs plate under the abmat to rep 40, then added a second 10 lbs plate to finish the last 10 reps to 50.
- Handstand walk practice. I got 6 "steps" over about 5-6 feet. PR!
Conditioning:
For Time:
- 100 Double Unders
- 50 HSPU's
- 40 Toes to Bar
- 30 Shoulder to Overhead @ 160 lbs
- 90 feet walking lunges with 160 lbs in the front rack:
Time: 42:30
This one ended up being like a skill session/ strength work because the HSPU's took me FOREVER. I haven't done them in a year since my neck injury so today was about finding my balance. I kept falling off the wall. I did the first 10 head to floor, added an abmat through rep 25, put a 10 lbs plate under the abmat to rep 40, then added a second 10 lbs plate to finish the last 10 reps to 50.
6.01.2013
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