Saturday, May 26, 2012

May 26th, 2012



Workout of the Day

A. Every minute on the minute for 10 minutes:
2 Power Cleans w/85 - 90% of 1-RM (used 85%, 215 lbs.)
3 HSPUs, strict

B. 21-15-9 for time of:
95 lbs. OHS
Chest-to-Bar pull-ups
GHDs

A.  Got all the HSPUs through minute 7, then 2, 1, 1 on minutes 8,9,10

B.  Time: 7:48
OHS and GHDs unbroken except for once on both of them during the  round of 15 (10/5).  C2Bs broken up a lot today (took up most of the time)

Friday, May 25, 2012

May 25th, 2012


A.  Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-10 reps
Double-Unders x 40 reps

B.  Four sets of:
Front Squat
x 4 reps @ 65% of 1-RM
x 4 reps @ 75%
x 4 reps @ 80%
x 4 reps @ 80%
Rest 2 minutes between sets

C.  Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)

D.  Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets


A. Muscle-ups 4 singles each round
HPSU 7 (4/3) each round
Skipped double-unders (right foot almost back to 100%) and did 40 calf raises instead

B.  Four sets of Front Squat (based on 290# 1-RM)
190#s x 4 reps
220#s x 4 reps
235#s x 4 reps
235#s x 4 reps

C.  Five sets of:
Hang Snatch x 5 reps
95x5, 115x5, 125x5, 135x3(F@4), 135x1
Did 95#s as a hang power snatch, the rest of the snatches were a hang squat snatch.  Shoulders just got tired 4th and 5th set.  Pull was quick and smooth, just soft overhead.
I went back and tried 135#s again after Part D. back squat and just kept failing, but I did another set of 5 reps with 115#s with little difficulty.  I think 125#s x5 and 135#s x3 would be PRs by 10 to 20 lbs. for hang squat snatch.

D.  Four sets of Back Squat (based on 375# 1-RM)
265x4, 265x6 (made up for ending early the first set), 265x4, 265x4
Only did four reps the first round by mistake.  Back squats felt really good.

Wednesday, May 23, 2012

May 23rd, 2012


Workout of the Day

A.   Three sets, not for time, of:
L-Sit x Max Hold
15′ Rope Climb x 3 ascents
Handstand Walk x 10-15 Meters

B.  Four sets of:
Bench Press x 3 reps
Rest 3 minutes

C.  Three sets of:
Strict Handstand Push-Ups x Max Reps
Rest exactly 60 seconds

D.  On the minute, every minute, for 10 minutes:
5 Ring Dips
5 Burpees


A. Done
L-sits 25, 20, 15
Handstand walking still a work in progress

B. 205, 225, 235, 240

C. 6, 4, 3

D. Done.
Most rounds in about 22 seconds. A couple in 20-21
All ring dips unbroken. Burpees felt kinda of clunky today.

Did a pretty good general warm-up prior to starting, but still took me until Part D. before I felt 100% 'on'.  I normally workout in the morning, worked out in the mid-afternoon today.

Tuesday, May 22, 2012

May 22nd, 2012


Workout of the Day

A.  For time:
10 Power Cleans (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Power Cleans (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Power Cleans (205/135 lbs)
12 Chest-to-Bar Pull-Ups
4 Power Cleans (225/145 lbs)
8 Chest-to-Bar Pull-Ups
2 Power Cleans (245/155 lbs)
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.

B.  Row 2000 Meters
(you determine the pace based on how you feel)


A. 12:50 Rx’d
I was able to go unbroken with the first round of 155# power cleans, but that was it. I got a couple doubles with 185#s, but the rest was all singles. Chest-to-bars were in chunks, but pretty broken up. I had to slow down quite a bit when I got to the last 2 rounds of power cleans with 225 & 245 lbs. 245#s felt pretty heavy, it should as it is 95% of my max 1-RM, and I failed once on my second rep before getting it.

B. 2000m row = 7:10
I felt like pushing the pace a bit. It was probably about 85% to 90% effort, maybe 95% the last 500 meters.

Monday, May 21, 2012

May 21st, 2012


Workout of the Day

A.  Three sets, not for time, of:
Muscle-Ups x 3-7 unbroken reps
Double-Unders x 30-40 reps
Toes to Bar x 8-10 reps

B.  Four sets of:
Front Squat
x 5 reps @ 70% of 1-RM
x 4 reps @ 80%
x 3 rep @ 85%
x 3 reps @ 90%
Rest 2 minutes between sets

C.  Eight sets of:
Snatch Balance x 1 rep
Rest 2 minutes

D.  Four sets of:
Back Squat
x 8 reps @ 65%
x 6 reps @ 75%
x 4 repa @ 85%
x 4 reps @ 90%
Rest 2 minutes between sets


A. Muscle-ups: 4 singles x 3 rounds (still not able to string these together quite yet)
Double-unders: Did one set of 20, which felt really easy. Still giving my right foot time to heal up, so I skipped them the rest of part A once I confirmed my timing was still there.
Toes to bar: 15, 15, 12. Did a little extra, because these are feeling really good lately and I skipped the double0-unders.

B. Based on 295 1-RM
1×5-205#
1×4-230#
1×3-245#
1×3-260#

C. 115, 135, 145, 155, 165(F), 165, 170(F), 170
Made some improvements in my footwork on these, but then went wuide to get the 170 the last set. Need to really focus getting my body done fast vs. spreading my feet to bring me done faster.

D: Based on 395 1-RM
1×8-245#
1×6-280#
1×4-320#
1×4-340#
The last set was tough! Legs are fine, but my low back was feeling a little tired during both the front & back squats today.

Saturday, May 19, 2012

May 19th, 2012


Workout of the Day

A.   Three sets, not for time, of:
Double-Unders x 30-40 reps
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
L-Sit x Max Hold

B.   Complete as many rounds and reps as possible in 20 minutes of:
4 Muscle-Ups
8 Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)


A. Subbed 4 pistols each leg for double-unders (right foot still sprained, but much better)
Did butterflys pull-ups vs. C2Bs butter pull-ups. 6/3/3, 4/8/4, 4/4/4/4
L-sit: 20, 20, 25

B. 4 rounds + 5 HSPUs
Scaled HSPUs with 1 abmat
Muscle-ups were singles
All KBS were unbroken

Friday, May 18, 2012

May 18th, 2012



Workout of the Day

A.  Four sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x Max Reps @ 85% of 1-RM
Rest 2 minutes between sets

B.  Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

C.  Four sets of:
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x Max Reps @ 80%
Rest 2 minutes between sets


A. As Rx’d with a 290 1-RM
Max reps @85% (245#s) = 7

B. 205, 225, 235, 245, 255 (completed 1st rep, failed the next 2 reps)
255 is a 10# PR

C. As Rx’d with a 375 1-RM
Max Reps @ 80% (300#s) = 10

Good day! Front and back squats feel great and I felt like on a day when I was a little more fresh I could have got 260 or maybe 265 on the power cleans.

Wednesday, May 16, 2012

May 16th, 2012


Workout of the Day

A.  Three sets, not for time, of:
Rope Climb x 3 ascents (15′)
Toes to Bar x 12-15 reps

B.  Four sets of:
Sots Press x 3-4 reps
Rest as needed

C.  Jerk - Build to a heavy single in 10-15 minutes
Let your body be your guide as to what constitutes “heavy.”

D.  Three rounds for time of:
15 Chest-to-Bar Pull-Ups
20 Ring Dips

A. Done. Toes to bar all unbroken
B. 75 x 4, 80×3, 85×3, 85×3
C. 205 lbs.
D. 4:48 My kip on the ring dips was really working for me today. got 10 or so ring dips unbroken each round and then finished up the rest in a few short sets.
I really like the Sots Press, although it is tough. I have been sliding on my mobility work related to my own overhead tightness issues. I have felt over-extended when doing heavy jerks lately, which has been holding me back on weight.  Need to mob more until the Sots press feels more unrestricted.


Tuesday, May 15, 2012

May 15th, 2012


Workout of the Day
A.  Three sets for times of:
5 Muscle-Ups
10 Handstand Push-Ups
15 Pull-Ups
Rest 2 minutes

B.  Five sets of:
Clean Pulls x 3 reps
Rest 2 minutes

C.  Three sets of:
Good Mornings x 4-6 reps @ 4011
Rest 2 minutes
Keep the load moderate here, goal is perfect mechanics, not max load.

D.  For time:
75 Push-Ups
100 Meter Farmer’s Carry (heavy)
50 Push-Ups
100 Meter Farmer’s Carry
25 Push-Ups
100 Meter Farmer’s Carry


A. Time me with a sundial!!!
Rnd #1: 5:28
Rnd #2: 4:33
Rnd #3: 9:33
Scaled HSPUs with 1 abmat

B. 185, 225, 245, 265, 265

C. 65 lbs., 85 lbs., 95 lbs.

D. 13:23


Monday, May 14, 2012

May 14th, 2012


Workout of the Day
A.  Two sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
Handstand Walk x 10-15 Meters
Pistols x 3-4 reps each leg

B.  Four sets of:
Front Squat
x 5 reps @ 60% of 1-RM…175
x 3 reps @ 80%...230
x 1 rep @ 90%...260
x 3 reps @ 85-90%..260 to 245
Rest 2 minutes between sets

C.  In eight attempts, build to a heavy Snatch

D.  Four sets of:
Back Squat
x 5 reps @ 70%...260
x 3 reps @ 80%...300
x 1 rep @ 90%...340
x 5 reps @ 80-85%...320 to 300
Rest 2 minutes between sets


A. As Rx’d based on 290 1-RM
- 3 reps @90%/260#s last set)
B. 135, 155, 165, 175(F), 175, 180(F), 180(F), 180(F)
Power snatch/not a full squat
C. As Rx’d based on 375 1-RM
- 5 reps @ 85%/320 last set)
5 lb. PR.
Still not snatching too great when sandwiched between the front squat and back squat. But they felt a little better today, even though I did not PR. Front & back squats feel great.

Wednesday, May 9, 2012

May 9th, 2012


Workout of the Day

A.  Three sets, not for time, of:
Handstand Push-Ups x 10 reps
Ring Row x 10 reps
(as horizontal as possible)



B.  Four sets of:
Sots Press x 3-4 reps
Rest as needed

C.  Five sets of:
Bench Press x 2-4 reps @ 20X1
(all sets should be performed at or above 85% of your 1-RM)
Rest 3 minutes

D.  Every minute, on the minute, for 8 minutes:
10 Kettlebell Swings (24/16 kg)
10/8 Pull-Ups
If you fail to complete your set in the 60 seconds, finish it and rest the remainder of the following minute, picking back up at the top of the next minute.



A. HSPUs: 7/3, 5/2/1/2, 4/2/2/2
Ring Rows 3×10
HSPUs feeling better

B. 45×4, 65×4, 70×4, 75×4

C. 235×3, 235×4, 235×3, 235×4, 240×3
Lately, my right shoulder hurts a little when I bench. I got a tip to pin my shoulders back after my 3d set and my shoulder felt much better on sets 4 & 5.

D. 6 rounds complete
I did not finish in time during the 5th minute and the 8th minute. Grip is fried from yesterday. Not an issue with the 24 kg KBS, but just could not hang on to the bar for very long during the pull-ups after the first 4 minutes.

Monday, May 7, 2012

May 7th, 2012


Workout of the Day

A.  Two sets for quality, not time, of:
Double-Unders x 40 reps
Box Jumps x 10 reps
(work on speed and efficiency)
Freestanding Handstand x 30-45 seconds
(accumulate time if sets are unbroken)

B.  Five sets of Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 5 reps @ 75%
x 5-6 reps @ 80%
Rest 2 minutes between sets

C.  Five sets of 3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

D. Five sets of Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x 10 reps @ 75%
Rest 2 minutes between sets


A. 2 rounds of:
6-7 butterflys pull-ups
10 box jumps (step down)
30 seconds accumulated fs handstands (took awhile at only 5-6 seconds at best)
No double-unders or full box jumps as I sprained something in my right foot about a week or so ago and it is still healing up.

B. 5×175,3×230, 1×260, 5×220, 6×230
Based on 290 1-RM

C. 115, 120, 125, 130, 135
All with a full squat

D. 260×5, 300×5, 340×1, 280×10

Saturday, May 5, 2012

May 5th, 2012


Workout of the Day

A.  For time:
Row 1000 Meters
15 Muscle-Ups
Rest exactly 60 seconds, and then . . .

B.  For time:
155 lb Power Clean andJerk x 20 reps
Rest exactly 60 seconds, and then . . .

C.  Three rounds for time of:
15 Handstand Push-Ups
30 Kettlebell Swings (32 kg)

A. 9:42
B. 3:28
Did a couple of sets of 3, 1-2 doubles, then singles
C. 22:47 (scaled with one abmt)
Wow! I am sucking on HSPUs lately!  Especially after jerks and muscle-ups.  Mostly doubles on the HSPUs
KBS 12/10/8, 10/8/6/6, 20/10