August 31st, 2012

Workout of the Day

A.  Eight sets of:

Halting Clean Deadlift + Power Clean + Hang Clean + Front Squat + Jerk

Rest 2 minutes between sets

Build over the course of the eight sets to the heaviest load you can handle for this complex.

B.  Front Squat

* Set 1 – 5 reps @ 75-80% of 1-RM

* Set 2 – 4 reps @ 80-85%

* Set 3 – 3 reps @ 85-90%

* Set 4 – 2 reps @ 90-95%

* Set 5 – 1 rep @ 95-98%

Rest 2 minutes between sets

C.  Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest 2-3 minutes between sets

A. 135, 155, 165, 175, 185, 195, 205, 205 (Fail@ hng cln)

B. 215x5, 245x4, 255x3, 265x2, 275x1

C. 7, 6, 6

Skills:  5 total rounds (2 before workout, 3 after) of 10 butterfly pull-ups, 1 strict + 2 kipping HSPUs

I think getting 205#s in the hang squat clean part of the complex is a 5# PR for me on that exercise. Everything felt pretty good today. First time front squats have felt good for awhile.

August 28th, 2012

Workout of the Day

A. Four sets of:

Snatch Balance + Overhead Squat

Rest 2 minutes

Perform one full snatch balance – drive yourself under the barbell, then stand fully, then perform an overhead squat.

B.  Strict Overhead Press

B.  Four sets of:

Halting Clean Deadlift + Hang Clean

Rest 2 minutes

Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstrings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

C.  6 sets for times of:

5 Muscle-ups

2     minute rest

A.  135, 155, 175, 185 (F, dramatically), 165

B. Could not get one single rep on CF Invictus protocol after yesterday. Did 3x5 with 115 lbs.

C. 155, 175, 185 (F), 185

High hang

D. 0:50, 0:41, 1:22, 1:02, 1:00, 0:47

August 27th, 2012

Qualifier WOD #1 for Diamond of the Tough 

A. 10 minutes to establish 3rm Back Squat

Rest exactly 3 minutes

B. “Cindy” Amrap in 20 minutes:

5 pullups 

10 hand –release pushups w/ feet on 25 lb. plate

15 air squats

Push-ups w/ feet on 25# plate- The rep starts at the top push-up with arms at full extension and both feet on the plate. Athlete then lowers chest to ground and must lift both hands off of the ground before pressing back to full arm extension. During this movement the hips and thighs can NOT touch the ground.

A. 350 lbs. (5 lb. PR)

B. 16 rounds + 5 pull-ups + 3 push-ups (488 total reps)

Entered into an on-line competition that my lead to an competition in Santa Cruz, CA at the end of September.  This is the first qualifier WOD of three WODs. http://www.diamondofthetough.com/

August 24th, 2012

Workout of the Day

A. Just one set, not for time, of:

Bridge-Ups x 1.1.1

(hold for 10 seconds, rest for 10 seconds)

20/15 kg Sots Press x 6-8 reps

(doesn’t need to be heavy)

Double-Unders x 50 reps

Scapular Wall Slides x 8-10 reps @ 3131

Tall Box Jumps x 6-8 reps

(build jump to roughly 85% of max effort height and step down between each jump)

B.  Every two minutes, for a total of 20 minutes (10 sets), perform:

Snatch x 1 rep

Build over the course of the 10 sets – e.g., 65% of 1-RM, 70%, 75%, 80%, 85%, 90%, 95%, 100%, 100+%, 100+%

C.  Three sets of:

Snatch Pull x 1.1.1 @ today’s heaviest snatch

(focus on mechanics and speed on the barbell)

Rest 2-3 minutes

D.  Front Squat

* Set 1 – 5 reps @ 70-75% of 1-RM…195 to 210

* Set 2 – 5 reps @ 75-80%...…210 to 225

* Set 3 – 5 reps @ 80-85%…225 to 240

* Set 4 – 4 reps @ 85-90%…240 to 250

* Set 5 – 3 reps @ 90-95%…250 to 265

* Set 6 – 2 reps @ 95-97%…265 to 270

Rest 2 minutes between sets.

A. Bridge-Ups - Done

20kg Sots Press x 8 reps

Double-Unders x 50 reps

Scapular Wall Slides x 10 reps @ 3131

Tall Box Jumps x 8 reps @ 41 inches

B. Full/squat snatch

120 lbs., 130, 140, 150 (F once, then got it), 160, 165, 170 (F once, then got it) 185, 190 (F), 190 (F)

Hit my PR weight, which I have not hit in a while.  Happy with that.  I got up and under 190 lbs. each attempt, just not with the bar in right spot and/or with soft arms/elbows.

C. 190 lbs.

D. 195 lbs. x 5, 215 x 5, 225 x 5, 245 x 4, 255 x 3, 275 x 1

Darn it! I did not look at the workout out notes again after I figure out my weights.  I did not even attempt 2 reps on set 6, thought it was 1 rep.

August 7th, 2012

Workout of the Day

A.  Three sets, not for time, of:

Bridge-Ups x 5 reps of 10 second holds

V-Up x 10-12 reps   (V-Ups should be performed as quickly as possible)

Double-Unders x 30-40 reps

B.  Five sets of:

Snatch x 1.1.1

(rest 10 seconds between singles)

Rest 2-3 minutes between sets.

Perform all five sets at 80-90% (145 to 165lbs.) of your 1-RM.

C.  Four sets for times of:

155/105 lb Squat Clean x 6 reps

Rest 90 seconds

Goal here is speed and efficiency. Success is quick completion of each set and easy recovery. Each set should be the same or quicker than the prior set – quicker as you learn a better rhythm in the cycling of the weight.

D.  Five sets of:

Back Squat x 6 reps

* Set 1 – 65% of 1-RM

* Set 2 – 70%

* Set 3 – 75%

* Set 4 – 80%

* Set 5 – 80-85%

Rest 2 minutes between sets.

A- Done. Did 10 double-unders each round unbroken. Still babying my foot and will be for awhile

B- 135-145-150(F@3)-145-145

Sqt snatch. Pull felt good. Shoulders a little tired.

C- :22-:21-:20-:20

Felt good to get these unbroken with relative ease.

D- (High bar 1 RM 350) 225-245-265-280-285

Switching from low bar to a more high bar/Olympic style squat. Low bar squat max is 380. I made a swag and put my high bar squat at 350 lbs.

August 6th, 2012

Workout of the Day

A.  Eight sets of:

Clean x 1.1.1

(rest 10 seconds between singles – try to perform all sets at or above 85% of your 1-RM)

Rest 90-120 seconds

Strict Overhead Press x 3-4 reps

(complete all sets with between 80-90% of your 1-RM)

Rest 90-120 seconds

B.  One set of:

Strict Overhead Press x 10 reps @ 65-70% of 1-RM

C.  Six sets of:

Row 300 Meters

10 Burpees

5 Man-Makers (55/35 lb DBs)

Rest 3 minutes

A: 205 lbs for the (squat) cleans

135 lbs. x 3 strict press

(went a little light on both, feeling Friday and Saturday's WODs)

B: 115 lbs.

C: Used a pair of 45# DBs for MMs(no 55#ers available)

2:29

2:47

3:04

3:17

3:17

3:10

August 4th, 2012

Workout of the Day

A.  Every minute, on the minute, for 12 minutes:

Clean and Jerk x 1 rep

Minutes 1-2 = 70% of 1-RM

Minutes 3-4 = 75% of 1-RM

Minutes 5-6 = 80% of 1-RM

Minutes 7-8 = 85% of 1-RM

Minutes 9-10 = 90% of 1-RM

Minutes 11-12 = 95% of 1-RM

C.  3 rounds for time, of:

15 Hang power cleans w/135 lbs.

15 Burpees

D.  Ten sets for max reps of:

20 seconds of Chest-to-Bar Pull-Ups

40 seconds of Rest

A. 165, 165, 175, 175, 190, 190, 200, 200, 210, 210, 225 (F), 225 (F)

B. 7:43

D. 11, 7, 9, 8, 8, 7, 8, 7, 6, 7

Another long day of driving back.  Worked out in the afternoon.  Did a little bit of yesterday's CF Invictus WOD + today's WOD at CF Snohomish.  Upset with failing on the last 2 minutes, but squat cleans are a weakness for me and I let them get me today.  Need to practice a stronger bottom position on the squat clean and not just fall into it.

August 3rd, 2012

Workout of the Day

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 @ 65%

Set 5 – 5 reps @ 70%

Set 6 – 5 reps @ 75%

Set 7 – 5 reps @ 80%

Set 8 – 4-5 reps @ 85%

Rest 2 minutes between sets.

Front Squats:

3 x240

2 x 255

1 x 270

5 x 195

5 x 210

5 x 225

5 x 240

4 x 255

Really not feeling it today.  Went on a company 'team-building' activity of wine tasting after driving 3 hours to Yakima and then having a 3 hour meeting.  I was running late for the meeting and skipped lunch.  So basically had nothing to eat from 7:30 AM to 6:30 PM, unless you count the wine tasting at 6 (yes, 6!) wineries in 3.5 hours.  A little rough today.  Here is the link to what I should have done. CF Invictus, August 3rd, 2012

August 1st, 2012

Workout of the Day

A.  Three sets, not for time, of:

Kettlebell Snatch x 8-10 reps

Skin the Cat x 4-6 reps

Strict Toes to Bar x 8-10 reps @ 3010

(try to control the descent – 3 seconds – from top to full hang)

B.  Five sets of:

Power/Push Jerk x 2-3 reps

(try to work between 65-85% of your 1-RM . . . as long as you can bring it down safely)

Rest 2 minutes between sets.

C.  Four sets for max reps of:

Against a 3-minute running clock, complete:

Row 500 Meters

Handstand Push-Ups x Max Reps

Rest 3 minutes

A. 3 rounds of:

10 x 53# KB snatch per arm

6 x Skin the cats

8 x Strict, tempo T2Bs (split in 5/3)

B. Power/Push Jerk

155 lbs., 165, 175, 185, 195 (all x 3)

C. 8,8,9,7

Scaled with 1 abmat

D. (make-up from yesterday)

Three sets, not for time, of:

Glute-Ham Raise x 6reps @ 20X1 (split up 4/2)

20 x GHD sit-ups