Wednesday 7.31.13

Strength:
Snatch (3x3 @ 70% of 235):
- Muscle Snatch/Power Snatch/Snatch:  45x Burgener Warm Up, 95x1/1/2, 135x1/1/1, 185x0/1/1, 225x0
- Work Sets:  165x 3, 3, 3- all reps touch and go

Bench Press (5/3/1 week of 5's with a training max of 285):
- Warm Ups:  45x10, 95x8, 135x6
- Work Sets:  185x5, 214x5, 242x10

Skull Crushers:
- 115x 8, 8, 8

Conditioning:
AMRAP in 10:00 of:
- 275 Snatch Deadlift
- 10 Burpees
- 20 Double Unders
Score:  5 Rounds + 5 Deadlifts and 2 Burpees

P.M. Session
- 10x 40 yard sprints

Tuesday 7.30.13

Back from vacation and seriously needing to work off the damage I did last week while I was gone.  No banana hammocks for a few weeks until I get back in shape.  Today I started a new training cycle of 5/3/1 with the same lifts I've been working on.  It won't be the classic powerlifting version of 5/3/1, but more of a bastardized CrossFit version.

Strength:
Back Squats (405 training max):
- Warm Ups:  45x10, 135x8, 225x6
- 263x5 (65%)
- 304x5 (75%)
- 344x5 (85%) - Forgot to attempt max reps but that's ok, the weights felt heavy today like they always do after a lay off.

Ring Rows:
- +10x 8, 8, 8, 7, 6, 6

Barbell Curls:
- 100x 8, 8, 8- working up to 3x10 before adding weight.

Conditioning:
21-15-9 reps for time with a 400m run before each round:
- Overhead Squat 95 lbs
- Pull Ups
Time:  13:13- The running killed me today.  I felt every pound I gained while on vacation jiggling around.

Monday 7.29.13

Last rest day for this vacation.  Today I'm at Universal Studios.  Tomorrow I'll start back on my training and diet to work this vacation off.

Sunday 7.28.13

Rest Day.  Last day of the CrossFit Games.

Saturday 7.27.13

Rest Day.

Friday 7.26.13

Rest day, hanging out at the CrossFit Games.

Thursday 7.25.13

Rest day, and traveling to the CrossFit Games where I will be for the next few days.

Wednesday 7.24.13

Today I finished up with 1RM testing in the following lifts:

Snatch:
- 230

Last time I tested I got 220, but I have hit 225 since then just messing around.  I missed 235 three times today, but just barely.  The bar was just a little forward when I received it.  I REALLY want to get to that elusive bodyweight snatch.

Overhead Squat:
- 315

Huge PR!  Last time I maxed I could only get a very shaky 255.  My all time best PR from a few years ago was 285.  I felt like maybe I had another 15-20 lbs but I took so many little jumps to get to 315 that my shoulders were getting worn out.

Front Squat:
- 365

Another all time PR by 15 lbs.  My legs were already warm, and getting tired, so I did I think 2-3 warm up singles only and then went for it.  It wasn't my prettiest lift ever but I got it.

Bench Press:
- 315

I haven't benched in months due to shoulder pain.  My shoulder is feeling better so I decided to see what I could do.  I got 315 fairly easily with a shoulder width grip and no pain (I had previously tested my 1rm 8 months ago and got a painful 285) so I decided to not get greedy and stop there.

Next week I'll use these new numbers to start a cycle of 5/3/1.  I'm looking forward to the change of pace.

Tuesday 7.23.13

I'm testing my maxes in 8 different lifts over the next two days to start a new training cycle when I get back from the CrossFit Games next week.  Today I tested the following:

Clean:
- 285

I tried 295 but my technique was too off.  A combination of a pulled hamstring and not cleaning heavy in over a year made it almost impossible.  The weight felt light but my I just need to work this lift more often.

Back Squat:
- 450

Last time I maxed out I only got 420.  I felt like I had 20-30 more pounds in the tank but I had no spotters and didn't want to push it.  I'll take the 30 lbs gain from last time, especially with the injury.

Shoulder Press:
- 215

Last time was 220.  I hate this lift.  It goes up, I lose weight and it goes down.  I can never seem to make some solid progress and keep it.

Deadlift:
- 495

I failed at 545.  The hamstring got me again.  495 felt easy, didn't even need a belt, but 3-4 inches off the ground my hamstring felt very iffy so I gave up on the lift and called it a day.

Monday 7.22.13

Third rest day in row.  Crazy.  I hate rest days.

Sunday 7.21.13

Another rest day.

Saturday 7.20.13

Rest Day.

Friday 7.19.13

Strength:
Snatch (5x1 @ 90% of 230):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 220x1
- Work Sets:  207x 1, 1, 1, 1, 1

Push Press:
- 105x5, 145x4, 195x3, 235x2, 285x0, 265x0- My low back is very tight from russian twists yesterday.

Conditioning:
AMRAP in 10:00 of:
- 7 Barbell Rows @ 115
- 7 Power Cleans @ 115
- 7 Push Presses @ 115
Score:  8 rounds + 7 barbell rows

Thursday 7.18.13

AM Session

Strength:
Back Squats:
- Warm Ups:  60x10, 150x8, 240x6
- Work Sets:  325x3, 355x3, 385x1- Easy single but I didn't want to push it for 3 with my hurt hamstring.

Weighted Ring Rows:
- +10x 7, 7, 7, 7, 7, 7

Barbell Curls:
- 95x10, 10, 10

Conditioning:
AMRAP in 15:00 of:
- 30 Overhead Walking Lunges with a 45 lbs plate
- 15 Broad Jumps (6 feet)
- 15 Russian Twists with 45 lbs
Score:  3 rounds.  I was not moving very fast today.

PM Session

Wednesday 7.17.13

Strength:
Deadlift:
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 365x3, 405x2, 455x1- Just testing out my pulled hamstring.

Weighted Ring Dips:
- Warm Ups:  0x5, 20x4, 40x3, 60x2, 80x1
- Work Sets:  45x 5, 5, 5

Skull Crushers:
- 110x 10, 10, 10

SWAT Team Conditioning:
In Teams of 8 complete the following:
- Move 5,000 30 yards out, then 30 yards back with farmers walks.  Only three people work at once, the other 5 have to hold a 45 lbs bar until their turn to move weight.

Then...

- Row 10,000 meters in teams of 8.  3 people row at a time while everyone else wall sits until their turn to row.

While one team performed the farmers walks, the other team did the row, then we switched.  The time for each portion was added together for a total time.  I can't remember the times, but our team won by about a minute and a half.  Not a super challenging workout but it was fun and good team building.

Tuesday 7.16.13

Unplanned rest day.

Monday 7.15.13

Strength:

Overhead Squats:

- Warm Ups:  45x 10, 95x 8, 135x 6

- Work Sets:  185x3, 225x3, 265x3 (PR!)

Weighted Chest to Bar Chin Ups:

- Warm Ups: 0x5, +20x4, +40x3, +60x2, +70x1 (PR!)

- Work Sets:  +35x 5, 4, 3

Snatch Push Press:

- 185x 5, 4, 3

Conditioning:

3 Rounds for Time of:

- 50 Double Unders

- 10 Front Squats @ 195 (55% of 1rm)

Time:  5:36

Sunday 7.14.13

Rest Day.

Saturday 7.13.13

AM Session

Conditioning:
"Kelly" 5 Rounds for time of:
- 400m Run
- 30 Box Jumps @ 24"
- 300 Wall Balls (20 lbs to 10')
Time:  33:42.  That's my slowest time ever but I felt ok about it since I did it with a pulled left hamstring from sprints two days ago.  Wall Balls felt ok on it, but the runs and the box jumps were all pretty slow so I wouldn't aggravate it. 

PM Session

Superset #1:
- Barbell Curls: 95x
- Skull Crushers: 135x

Superset #2:
- Zottman Curls: 40x
- Overhead DB Extensions (40 lbs)/Perfect Push Ups

*100 single unders in between each superset.

Friday 7.12.13

AM Session

Strength:
Cleans (4x2 @ 80% of 280):
- Warm Ups:  65x5, 115x4, 155x3, 205x2, 245x1
- Work Sets:  225x 2, 2, 2, 2

Shoulder Press:
- Warm Ups:  45x5, 95x4, 135x3, 170x2, 195x1
- Work Sets:  215x Fail, 195x3, 175x6

Conditioning:
With an 8:00 running clock perform:
- 4:00 of max reps of power snatch @ 115 lbs
- 4:00 of max reps of clean and jerk @ 165 lbs
Score:  37 PS's and 21 C&J's.

PM Session

AMRAP in 20:00:
- 100 Single Unders
- 10 Hanging Leg Raises
- 10 DB Crunches with 35 lbs per hand
- 10 Russian Twists with 35 lbs
Score:  7 rounds + 100 SU's

Thursday 7.11.13

Arms Day, son!  Get some!

Arm Recovery/ Supplemental Work:
Close Grip Chin Ups: 30 Reps
- 6, 6, 6, 6, 6

Bar Dips:  30 Reps:
- 6, 6, 6, 6, 6 (I just superset these with the chin ups and just matched reps)

Hammer Curls:
- 40x 10, 10, 10

Elbows Out DB Extensions/ DB Presses:
- 40x 10/10, 10/10, 10/10 (These were superset with the hammer curls)

Sprints:
- I intended to do 11x 40 yards sprints but I pulled my hamstring on the 7th sprint.  I'm hoping that heals up quickly because I do not like taking time off for some stupid injury.

Wednesday 7.10.13

Another 0530 AM workout, and hopefully my last for a long time...

Strength:
Front Squats:
- Warm Ups:  105x10, 145x8, 195x6
- Work Sets:  255x3, 285x3, 315x1- No strength this morning

Weighted Chest to Bar Pull Ups:
- 0x5, +15x4, +30x3, +45x2, +60x1- PR!

Conditioning:
10 Rounds, counting total pull ups:
- :10 of Chest to Bar Pull Ups
- :20 Rest
- :20 of Double Unders
- :10 Rest
Score:  34 Chest to Bar Pull Ups and one ripped hand.

Tuesday 7.09.13

Strength:
Snatch (4x2 @ 80% of 230):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 220x Fail
- Work Sets:  4x2 @ 184

Push Press:
- Warm Ups:  100x5, 140x4, 190x3, 230x2, 280x1- PR finally!  Only took me 6-7 weeks to get it!
- Work Sets:  260x3 (PR!), 235x5, 215x7

Conditioning:
AMRAP in 8:00 of:
- 8 Hang Power Cleans @ 95 lbs
- 8 Wall Ball shots (20 lbs to a 10' target)
Score:  10 full rounds plus 8 HPC's into round 11.

Monday 7.08.13

Strength:
Back Squats:
- Warm Ups:  55x10, 145x8, 235x6
- Work Sets:  325x3, 355x3, 380x3

Ring Rows:
- +10x 6, 6, 6, 6, 6, 6

Conditioning:
21-15-9 reps for time of:
- Burpee Box Overs @ 24"
- KB Swings @ 70 lbs
- Toes to Bar
Time:  12:23- Burpees and Toes to Bar:  two of my arch nemeses.

Sunday 7.07.13

Rest Day.

Saturday 7.06.13

Strength:
- Off

Conditioning:
"CrossFit for Hope"- 3 Rounds for Reps of:
- 1:00 of Burpees
- 1:00 of Power Snatches @ 75 lbs
- 1:00 of Box Jumps @ 24"
- 1:00 of Thrusters @ 75 lbs
- 1:00 of Chest to Bar Pull Ups
- 1:00 Rest
Score:  206 reps

Friday 7.05.13

Making up some lifts I missed this week with the holiday schedule...

Strength:
Overhead Squats:
- Warm Ups:  45x10, 95x8, 135x6
- Work Sets:  185x3, 225x3, 260x3 (PR!)

Chest to Bar Chin Ups:
- 6x5- I normally hit these weighted but I'm going to experiment with de-loading them every 4th week.

Deadlifts:
- Warm Ups:  135x6, 225x5, 315x4
- Work Sets:  375x3, 415x3, 465x1- I should have hit these as my first lift today since they're heaviest.  Oh well.

Ring Dips:
- 6x8- Same theory here, I'm going to de-load them every 4th week.

Conditioning:
- Off

Thursday 7.04.13

Arm and Shoulder Recovery Day:
Barbell Curls:
- Warm Ups:  45x5, 65x4, 95x3, 115x2, 135x1
- Work Sets:  95x 6, 6, 6, 6, 6

Arnold Press:
- Warm Ups:  35x5, 40x4, 45x3, 50x2, 55x1
- Work Sets:  60x 6, 6, 6, 6, 6

Hammer Curls:
- 35x 10, 10, 10

DB Overhead Extension:
- 35x 10, 10, 10

Conditioning:
- 40 Yard Sprints x 10 resting just on the walk back to the starting line.

Wednesday 7.03.13

Rest Day.

Tuesday 7.02.13

Strength:
Cleans (3x3 @ 70% of 280):
- Warm Ups:  45x Burgener WU, 65x5, 110x4, 150x3, 200x2, 240x1
- Work Sets:  196x 3, 3, 3

Shoulder Press:
- Warm Ups:  45x5, 95x4, 135x3, 165x2, 190x1
- Work Sets:  215x Fail, 195x1, 175x4- My right shoulder was in pain today for some reason.

Ring Rows:
- +10x 9, 8, 7- One rep better than last time.

Conditioning:
For Time:
- 25 Burpees
- 10 V-Ups (Subbed for TTB since my shoulder was hurting, and my hands)
- 20 Burpees
- 10 V-Ups
- 15 Burpees
- 10 V-Ups
- 20 Burpees
- 10 V-Ups
- 25 Burpees
Time:  12:15 in the 100 degree heat.  That really sucked.

Monday 7.01.13

Strength:
Front Squats:
- Warm Ups:  65x10, 130x8, 190x6
- Work Sets:  250x3, 280x3, 310x3

Weighted Chest to Bar Pull Ups:
- Warm Ups:  0x5, +15x4, +30x3, +45x1/1, +60x 0/1
- Work Sets:  +25x2-  Stopped because my hands were going to rip.

Conditioning:
For Time:
- 25 Wall Ball @ 20 lbs to 10'
- 15 Snatches @ 95 lbs
- 400m Run
- 15 Snatches
- 25 Wall Ball
Time:  8:47