Tuesday, July 31, 2012

July 31st, 2012


Workout of the Day

A.  Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Overhead Weighted Pistols x 3-4 each leg
Roll to Candlestick x 10 reps

B.  Every minute, on the minute, for 9 minutes:
Clean x 3 reps
Minutes 1-3 = 75-80% of 1-RM
Minutes 4-6 = 80-85% of 1-RM
Minutes 7-9 = 85-90% of 1-RM

C.  Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-7 – 8 reps @ 65-80%
Rest 2 minutes between sets.

D.  Three sets, not for time, of:
Glute-Ham Raise x 6-8 reps @ 20X1
GHD Sit-Up x 15-20 reps


A.  TTB: 15/12/12
Pistols: 4 each leg x3 (weighted pistols were not happening today)
roll to candlestick: 10 reps x 3

B.Minutes 1-3 80%= 195#
Minutes 4-6 85%= 205#
Minutes 7-9 90%= 215#
Squat cleans. Could not go unbroken, did 3 singles each minute. These were brutal today after yesterday's workout

C. Back Squat
5@80%=305#
3@85%=325#
1@90%=340#
4×8@72%=275#

D. Skipped, will try to make up tomorrow.

My legs were done after the squat cleans. Did not do my back squats until later on in the afternoon.

Monday, July 30, 2012

July 30th, 2012


Workout of the Day

A.  Six sets of:
2-Position Snatch
(high hang, then mid-thigh)
Rest 2 minutes between sets.
Use approximately 5% more of your 1-RM than you used last week for the 3-position snatches.

B.  Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C.  Three sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Weighted Chest-to-Bar Pull-Ups x 8 Reps
(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable)
Rest 30 seconds

D.  For time:
20 Burpees
80 Double-Unders
15 Burpees
60 Double-Unders
10 Burpees
40 Double-Unders
5 Burpees
20 Double-Unders


A) 105, 115, 125, 140, 150(F), 150 (F, then ugly high hang and decent mid-hang)
High hang was the limiter for me today.
B) 90×5, 105×5, 120×5, 150×3, 145x3x3, 115×10
C)Dips: 10, 5/2/2/1, 4/2/2/2
strict C2B: 15#sx5, 5#sx7, no weight 4/4
D)Skipped double-under/burpee (still can’t do double-unders) and sub in a scaled for time version of ‘Ship’, which was today’s WOD at my gym. 5 rounds for time of:
7 x Squat cleans w/185 lbs.
8 x 36 inch burpee box jumps
Time: 19:12

Saturday, July 28, 2012

July 28th, 2012


Workout of the Day

A. Three sets, not for time, of:
Rope Climb x 2-3 ascents
(start each climb from an L-seated position)
Dragon Flags x 4-6 reps

B. Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

D. Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders


A. Rope climbs: 3, 2,2
Dragon flags: 4,4,4
B. 12 STO 
C. 20 pull-ups 
D. 18 pull-ups

Scaled HSPUs with 1 abmat for part C & D. Did not help much. Both the HSPUs and STOs @ 155#s crushed me today. First time doing box jumps in 3-4 months (I aggravated an old foot injury and it is taking a long time to heal) and I did them today jumping up and then stepping down. Slowish that way, but no pain.  Can’t wait for my foot to be 100%.

Friday, July 27, 2012

July 27th, 2012


Workout of the Day

A.  Three sets, not for time, of:
Muscle-Ups x 2-6 unbroken reps
Strict Handstand Push-Ups x Max Unbroken Reps
L-Sit x Max Hold

B.  Every minute, on the minute, for 12 minutes:
Clean and Jerk x 1 rep (1-RM 235)
* Minutes 1-2 = 65% of 1-RM
* Minutes 3-4 = 70% of 1-RM
* Minutes 5-6 = 75% of 1-RM
* Minutes 7-8 = 80% of 1-RM
* Minutes 9-10 = 85% of 1-RM
* Minutes 11-12 = 90% of 1-RM

C.  Three sets of:
Clean Pull x 5 reps @ 95-100% of 1-RM Clean
Rest 60 seconds
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 5 reps
Rest 60 seconds

D.  Front Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 60%
* Set 5 – 5 reps @ 65%
* Set 6 – 5 reps @ 70%
* Set 7 – 5 reps @ 75%
* Set 8 – 5 reps @ 80%
Rest 2 minutes between sets.


A: MUs - 3/3/3 (all singles, struggle with stringing these together)
HSPUs - 4/5/5
L-sits: 17/11/13 (with plates under feet)

B: Based on 235 C&J 1-RM
155/155/165/165/175/175/190/190/200/200/215/215
Did all the reps with a squat clean

C: Clean Pulls - 235x5/245x5/245x5
Weighted C2B - 20# weight vest x5x3
The weighted C2B, strict, felt surprisingly good

D: Based on 200lb 1RM
240x3
260x2
275x1
180x5
195x5
210x5
225x5
240x4…failed on 5th rep. Argh!

Tuesday, July 24, 2012

July 24th, 2012


Workout of the Day

A. Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B. Every minute, on the minute, for 12 minutes:
Clean x 2 reps
Minutes 1-4 = 80% of 1-RM
Minutes 5-8 = 85% of 1-RM
Minutes 9-12 = 90% of 1-RM

C. Five sets for max reps of:
20 seconds of Clean & Jerk (135/95 lbs)
10 seconds of Overhead Barbell Hold (135/95 lbs)
Complete as many reps as possible in the 20 seconds, then “rest” with the barbell overhead for 10 seconds.

D. Six sets of:
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest exactly 2 minutes between sets.
(Pro-tip – don’t get too greedy here . . . those 2 minutes go by pretty quickly.)

A.) Toes to bar: 15/13/2
Double-unders: skipped
Roll to canlestick: 10/10/10
B.) 205#, 215#, 225#
Did these as power cleans vs. full/squat cleans. I copied and printed the workout off right after it was posted and did not see the follow up info.
C.) 6,3,3,3,3. Tougher than I thought it would be.
D.) 305#, 325#, 340#, 255# for 3 sets of 10 (1-RM = 380 lbs)

Monday, July 23, 2012

July 23rd, 2012


Workout of the Day

A.  Six sets of:
3-Position Snatch
(floor, mid-thigh, then high hang)
Rest 2 minutes
Build over the course of the six sets to approximately 75-80% of your 1-RM Snatch.

B.  Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C.  Four sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds

D.  For time:
Row 500 Meters
50 Kettlebell Swings (32/24 kg)
30 Chest-to-Bar Pull-Ups
Row 500 Meters


A. 95, 115, 125, 135, 145, 150x2 (failed from high hang)
Mostly a grip thing on the last set
B. 95x5, 115x5, 125x5, 155x3, 150x2, 145x5, 115x10It has been sooo long since I have done a heavy strict press.  Totally overestimated my 1-RM thinking it would at least be what I had maxed out on at my strongest, 185#s.  Probably more like 170 to 175.
C. Dips: 10, 5/3/1/1, 4/2/2/2, 3/2/2/1/1/1Turned out pretty well the first 2 sets of dips, not so much on the 3rd and 4th. The directions did not so you could not, so these ring dips were kipped.
Strict Chest to Bars: 3,2,4,4. Changed up grip each set. Palms away med, palms away wide, palms facing med, palms facing wide
D. 9:16. Went to fast on the 1st row and then crumpled a little on the KBS after getting the 1st 20 reps unbroken.  Got 5 C2Bs unbroken, then in bunches of 2-3 reps after that.  

Saturday, July 21, 2012

July 21st, 2012


Workout of the Day

 “Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
135/95 lb. Thruster x 20 reps
Pull-Ups x 20 reps
Burpees x 20 reps

3 rounds + 5 thrusters
Wow! That was tough.  Nothing like going straight from burpees to thrusters. I really slowed down during the third round.  Felt like I could not breath and that got into my head.

Friday, July 20, 2012

July 20th, 2012


Workout of the Day

A.  In 8-10 attempts or less, find your 1-RM Snatch
Rest as needed between attempts.
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)

B.  In 8-10 attempts or less, find your 1-RM Clean
Rest as needed between attempts.
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power clean.)

C.  Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

***Emphasis on form, do not allow your back to round***


185 lb Squat Snatch (matched PR)
250 lb Squat Clean (PR)
385 lb 3-RM deadlift (under PR, but not sure how perfect that last 3-RM was)

Matched my PR on squat snatch and squat clean, which I have not been able to do in a while, I was wiped out by the time I got to the deadlifts.  There was 0% go juice in my posterior chain.

Wednesday, July 18, 2012

July 18th, 2012 - Ten Minute Capacity Test


Workout of the Day

A.  Two sets of:
L-Sit x Max Hold
Rest exactly 2 minutes
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)

B.  Two sets of:
Muscle-Ups x Max Unbroken Reps
Rest exactly 60 seconds

C.  “Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
Please post scores as follows:
Row Cals =
Pull-Ups =
Squats =
STO =
TOTAL =

A) 19, 11 Having something under my feet on L-sits kills me
B) 6, 2*
Can't do multiple muscle-ups lately.  Have in the past.  Working on it.  Did 1 minute as many muscle-ups as possible twice, with a minute rest in between.
C)
87 calories
63 pull-ups
15 back squats at 220 lbs in one minute (Got mixed up with the time and stopped at one minute and let the bar drop, so only did one minute worth of squats)
16 STO
Total: 181

Tuesday, July 17, 2012

July 17th, 2012


Workout of the Day

A. For Max Reps:
3 Minutes of Double-Unders

B.  In six sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest as needed, but at least 3 minutes between sets of singles.

C.  Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30
(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)


A. Skipped, foot still an issue
B. 295 lbs. (PR by 10 lbs.)
C. 169m, 173, 170, 171, 172, 169, 169, 168

Monday, July 16, 2012

July 16th, 2012


Workout of the Day

A.  In six sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest as needed, but at least 3 minutes between sets of singles. Leave the weights on the bar when you finish, you’ll come back to this.

B.  In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups

C.  Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

D.  Five sets for max reps of:
Strict Handstand Push-Ups x Max reps @ 1010
(if you break tempo, you terminate the set – no resting at either the top or bottom)
Rest exactly 60 seconds
Perform these per Games standards – abmat sandwiched between two plates – the abmat should be the same level as the plates.

A. 380 lbs.
5 lb. PR. I was hoping for more, but I was not feeling strong on these today
B. Strict pullup w/119 lbs. (14 lb. PR)
C. 5 reps w/325 lbs. (85% of 380)
D. 5/4/4/3/2


Wednesday, July 11, 2012

July 11th, 2012


Workout of the Day

A.  Build to a heavy Snatch Balance over the course of 5 sets – doesn’t have to be a PR, just “heavy” for today.

B.  Six sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2 minutes between sets

C.  For time:
Row 1000 Meters
30 Squat Cleans (135/95 lbs)
50 Burpees


A. 165
B. (Full Snatch) 135, 135, 145, 155, 165, 165
C. 12:50

I had difficulty sticking the receiving of the bar overhead on both the snatch balance and the snatch, but not getting the bar up there.  I really feel the additional power built up by all the front and back squats.  Once learn how to take advantage of it on my jerks, cleans and snatches (timing and better technique) I think I might be able to get some pretty good PRs

Wednesday, July 4, 2012

July 4th, 2012


Workout of the Day

Part A.


Seven rounds for time of:
4 Snatches (135 lbs)
6 Clean and Jerks (135 lbs)
9 Deadlifts (135 lbs)

Part B.

1000 meter row

A. 13:15
B. 3:32

Tuesday, July 3, 2012

July 3rd, 2012

Tried to max out out on front squat today, aiming for a new PR.  Got up 90% (270 lbs.), but failed twice with 100% (300 lbs.).

Also, cut open my head when I was doing butter-fly pull-ups in a power cage.

Good day...