Wednesday, October 31, 2012

October 31st, 2012


Workout of the Day

A.  Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.

B.  Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets)
Rest 30 seconds
Stationary Dips x 15-20 reps
(add weight if you can make all 20 reps at bodyweight)
Rest 30 seconds

C.  Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds


A) 195×5, 220×3, 250×1. 205x5, 205x5, 205x5, 215x5, 220x5
Hardest part was keeping a good rack position.  My shoulders are pretty tight this week.
Based on 275 1-RM.  This felt about right.
B) Muscle snatch 95, 115, ,135, 135, 135
Dips 15,15,15, 15, 15
Strict dips sets 1-3 and unbroken.  Then kipping dips broken up the last 2 sets. 13/2 4th and 8/3/2/2 on the 5th set
C) 185 pulls/ 3 x 20 GHDs


Tuesday, October 30, 2012

October 30th, 2012


Workout of the Day

A.  Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents
(start climbs from a seated position)

B.  Six sets of:
Hang Clean + Push Press + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes

C.  Two sets for times of:
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Push Press (75/53 lbs)
Rest 5 minutes

A. Skipped due to time issues, just did 6 rope climbs
B. 135, 155, 165, 175, 185, 185(F)
C. 10:52, 10:46.....Horrible!  I was so bad on this.

Monday, October 29, 2012

October 29th, 2012


Workout of the Day

A. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

B. Every 30 seconds, for 5 minutes (10 reps), complete:
Hang Snatch x 1 rep @ 75%
(perform from just above the knee)

C. Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps
(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
Rest 45 seconds

D. Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest


A)Based on 335 max high bar back squat
5x245 lbs
3x275 lbs
1x305 lbs
5x3x285 lbs
B) Complete @ 115 lbs.
C) 205 lbs.
HSPU 8,8,8 (broken up in 2s and 3s, HSPUs felt impossible today)
D) Pullups 18-17-20
Burpee 9-11-11
Could not get my butterfly kip working

Saturday, October 27, 2012

October 27th, 2012


Workout of the Day

A. Three sets for times of:
15 Chest-to-Bar Pull-Ups
50 Double-Unders
Rest 3-4 minutes
(These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)

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)
(Compare your results to May 19, 2012.)

C. Three attempts at:
L-Sit x Max Hold
Rest as needed

D. **Coaches’ WOD:
6 Minute AMRAP:
12 Kettlebell swings w/2 pood KB
12 Box jumps, 30” box
12 Burpees

A. 2:20, 2:00, 1:55
Did regular pull-ups instead of C2Bs, because I wanted to practice going fast and unbroken on those, which I did. But double unders just OWNED me today
B. 4 + 7 HSPUs
Pretty good compared to last time. Scores were similar, 4+5 HSPUs, but that time I scaled the HSPUs with one abmat.
C. 16, 20, 15
D. 3+8 kettlebell swings (vs. 3+2 a few weeks ago)

Friday, October 26, 2012

October 26th, 2012


Workout of the Day

A.  Take 15-20 minutes to build to today’s 1-RM Snatch

B.  Take 15 minutes to build to today’s 1-RM Clean

C.  Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4-8 – 1 rep @ 95-105%
Rest 2-3 minutes between sets

D.  Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed


A. 165 lbs. (power clean, failed a couple times trying to squat clean the same weight)
B. 225 lbs.
C. 220x3, 250x2, 265x1, 275x1, 275(F), 265, 265, 265 lbs.
D. 6, 8, 8

Snatch and clean felt off today, really struggling with these the last few months at 90% or better load.  Front squat felt better today than they have in a while.  GH Raises felt much easier than normal, probably an indirect sign that I was not loading up my hamstrings properly on the snatches anc cleans.

Wednesday, October 24, 2012

October 24th, 2012


Workout of the Day 

A.  Four sets of:
Jerk Balance x 3 reps
Rest as needed
This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.
(Thanks to Catalyst Athletics for the excellent Jerk Balance demo video.)

B.  Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed

C.  Three sets of:
Muscle-Ups x Max Unbroken Reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Stationary Dips (Bodyweight Only) x Max Unbroken Reps
Rest 30 seconds
Row 500 Meters @ 85-90% pace
(work on speed start, followed by perfect mechanics)
Rest 2-3 minutes


A) 95 x 3 x 4
B) 185 – 185 – 185 – 185 – 195 - 205
C) 5 (singles)-5x20#-5x20#-10-1:35.
5 (singles)-5x20#-5x20#-11-1:39.
5 (singles)-5x20#-5x20#-5-1:40.




Tuesday, October 23, 2012

October 23rd, 2012


Workout of the Day

A.  Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes between sets
Make these as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.

B.  Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

C.  Complete as many rounds and reps as possible in 6 minutes of:
185/135 lb Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .

D.  Complete as many rounds and reps as possible in 4 minutes of:
185/135 lb Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps


A. 205-205-215-215
Power cleans
B. 250×5, 285×3, 300×1, 320×1. 335×1(F), 320×1
Failed on 100%x1, only got 1 rep on last set
C. 4+5 C2Bs
D. 3+1 pull-ups

Saturday, October 20, 2012

October 20th, 2012


Workout of the Day

A.  Build to a heavy-ish deadlift in 4-5 sets

B.  On the minute, every minute, for 8 minutes, complete:
315/215 lb. Deadlift x 3 reps
Burpees x 6 reps
(Be smart here, if these weights are more than 85% of your 1-RM, you need to scale the weight.)

Rest exactly 2 minutes, and then . . .

C.  On the minute, every minute, for 6 minutes, complete:
12/8 Chest-to-Bar Pull-Ups
12 for men, 8 for women on the minute.

Rest exactly 2 minutes, and then . . .

D.  Complete as many reps as possible in 4 minutes of:
10 Ring Dips
10 GHD Sit-Ups

If you are interested in comparing your results, we performed this same training session on April 28, 2012.


A. 405 lbs.
B. 20-23 seconds each round.
Burpees were pretty fast and felt good. Deadlifts were so-so speed-wise but were unbroken.
C. All rounds completed under the minute, but only went unbroken for rounds 1 & 2.
D. 4 rounds + 1 ring dip (3 rnds + 9 rings dip back on April 28th)
Huge improvement on dips since last time
Deadlifts felt heavy today and a little clunky

Friday, October 19, 2012

October 19th, 2012


Workout of the Day

A.  Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep
Build load over the course of the 20 minutes (10 attempts).

B.  Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 2-3 reps @ 90%
Rest 2-3 minutes between sets

C.  Against a 12-minute running clock, complete the following:
2000 Meter Row
Burpees Over the Erg x Max Reps in Remaining Time
Please report two separate scores: Row Time + # of Burpees


A: 95, 115, 125, 135, 145, 155(F), 155, 160(F), 135, 135
Hang squat snatch, going to work from the hang primarily for a couple of weeks. 155 is a 5# PR I think for the hang snatch.

B: 220 lbs.×3 – 250×2 – 265x1 – 280x1 – 280(F) – 2890(F) – 265x1

C: 7:17/46 reps
Did the burpees 'erg-facing'.  Kept moving, but pretty slow on the burpees.  Not a surprise, but rowing was a little sucky after the front squats.

Monday, October 15, 2012

October 15th, 2012


Workout of the Day

A.  Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed

B.  Five sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 4011
Rest as needed

C.  Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips
Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).


A. 135, 145, 145, 155, 115 (hang)
Decided to work power snatch vs. full, and to focus more on technique than max weight. Went to hang position for last set. May work from the hang to fix some tech issues.
B. 135, 155, 175, 175, 175 x 6
C. 2 rounds + 1
1 rd + 2
1+ 1
1
3 HSPUs! Hit the wall and lost my kip

Getting better at the kip for the HSPUs.

Sunday, October 14, 2012

October 14th, 2012


Recovery Day

5k row @ 85% focusing on mechanics and working different tempos

19:56 

Saturday, October 13, 2012

October 13th, 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 + 6 thrusters
Worse than you think it would be

Not particularly pleased with my performance mentally today.  Put the barbell down too soon, probably could have got 1 or more rep quite a few times, and took too long before picking it up again.  Broke the burpees up too much.  Pull-ups were much better due to tips at CF Invictus Athlete's Camp last weekend.

Friday, October 12, 2012

October 12th, 2012


Workout of the Day

A. Five sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes

B. Six sets of:
Close-Grip Bench Press
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)
Rest 2-3 minutes

C. For time:
30 Man-Makers (55/35 lbs)
Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press


A) 135, 145, 155, 165, 175
Not sure which type of snatch balance is RX’d here, but tried to do as little heaving as possible. Matched my PR I think.
B) 215 lbs. x 6
235 x 4
250 x 2
235 x 4 (barely)
245 x 2 (again, barely)
260 x 1 (5# less than PR)
Might have pushed the amount the weight used on the first sets a little too hard
c) 8:39 w/45 lb. dumbbells
About a 1 minute PR from last time we did these. I think I could probably have been done a little faster if I was a little more mentally tough on this WOD (translation - John, stop being such a pussy!)

Saturday, October 6, 2012

October 6th, 2012 - CF Invictus - Athletes Camp


Saturday Morning

– Rowing Technique and Strategy led by Shane Farmer (Male Athletes)
– Gymnastics Skills and Drills led by Camille Leblanc-Bazinet (Male Athletes)

Morning WOD:
‘Jackie’
For time:
1000 meter row
50 Thrusters (45/35 lbs.)
30 Pull-ups
Time: 6:35 (PR!)

Saturday Afternoon

 – Essential Elements of Movement Preparation: From Mobility to CNS-Prep led by Jenny LaBaw
– Snatch Drills and Skills led by Cody Burgener and Dutch Lowy
– Developing a Performance Mindset by Josh Bridges and Jenny LaBaw
– Postures of Defeat and Confidence: Reinforcing a Winning Mindset by C.J. Martin

Afternoon WOD:
6 minute AMRAP
10 Kettlebell swings
10 Box jumps (24”/20”)
10 Burpees
Score: 3 + 2 Kettle bells

Friday, October 5, 2012

October 5th, 2012 - CF Invictus - Athletes Camp


Evening WOD

A. 20 minutes to work up to a 1-RM Front Squat
B. Warm-up with 2-3 sets of 2-3 reps of a Back Squat with our 1-RM Front Squat weight from today.  Then, do a max set for reps with that weight
C. Partner WOD, for time:
400 meter run
Each partner does 3 sets of 5 of clean and jerk with 185 lbs. (alternating between partners)
400 meter run

Results:
A. 295
B. 5 reps ? not sure
C. 6:XX

Wednesday, October 3, 2012

October 3rd, 2012


Workout of the Day

A.  Three sets, not for time, of:
Muscle-Up x 3-6 reps
V-Ups x 15-20 reps
(perform as quickly as possible)
Rope Climb x 2 ascents

B.  Take 15 minutes to build to a heavy Jerk

C.  Complete as many rounds and reps as possible in 12 minutes of:
10 Handstand Push-Ups
15 Wall Ball Shots*
25 Kettlebell Swings (24/16 kg)
*Males, if you have a 30 lb ball, use it. Ladies, 20 lbs should suit you well. Note weight of ball used.

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .
For time:
60 Pull-Ups
For C, note your results as follows:
8 + 22 reps, 1:42


A. 3 single muscle-ups x 3 rounds
15 V-ups x 3 rounds
2 rope climbs x 3 rounds
B. 205#
C. 2 + 3 reps, 3:48
20# WB, no 30#er. But Christmas is coming :)

Still can’t string together muscle-ups, argh!
Shoulders felt tired & tight today and both the jerks and the HSPUs did not go well. HSPUs normally give me trouble anyway, but I just hit the wall after the first 10 reps. Struggled to get 1-2 reps at a time after that.

Unbroken on wall-balls & kettlebell swings

Tuesday, October 2, 2012

October 2nd, 2012


Workout of the Day

A.  Three sets, not for time, of:
Double-Unders x 40 reps
Pistols x 3-4 reps each leg
Toes to Bar x 10 reps

B.  Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps @ 80-85% of 1-RM Clean

C.  Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 5 reps @ 85%
Rest 2-3 minutes between sets.

D.  Four sets for times of:
Row 350 Meters
Rest exactly 60 seconds


A. Complete.  
Double-unders broken up. Little bit wobbly on the pistols on my left leg.

B.Went with 85%, 215 lbs.
Got all reps but technique was a little off for the first 5-6 minutes. All singles

C. Back Squat
Based on 350 1-RM
75%/260 lbs. x 5
85%/300 x 3
315/90% x 1
300 x 5 (these were really ugly, so I dropped down 20#s)
280 x 5
280 x 5

D. 1:04, 1:05, 1:06, 1:06

I am still struggling to adjust to high bar vs. low bar squats.   I did low bar squats for about a year and half prior to switching back this June, ever since then I periodically get pain in my right knee when I squat and have not PR’d . I may need to humble myself on the weight used until my form on these gets better.


Monday, October 1, 2012

October 1st, 2012



Workout of the Day

A.  Six sets of:
Halting Snatch-Grip Deadlift + Hang Snatch + Snatch
Rest 2-3 minutes between sets

B.  Three sets of:
Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021
(use straps if you have them)
Rest 60-90 seconds
Strict Handstand Push-Ups x Max Reps (unbroken)
Rest 60-90 seconds

C.  Every minute, on the minute, for 12 minutes:
Even Minutes – Weighted (Stationary) Dips x 6-8 reps @ 2011
Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0


A.  135, 135, 135, 155, 155(F on the hang), 155 lbs.
B.  Snatch Grip Rom Deadlift: 185#x5, 195x5, 205x4 
     Strict HSPUs: 6, 7,6
C.  Dips: 8x20#, 5x20#, 6x15#, 6x15#, 6x12.5, 6x12.5
     Weighted Sup, Pull-ups: 6x20#, 6x20#, 6x15#, 6x12.5#, 6x12.5, 6x12.5

A little whipped after competition Saturday, traveling and poor (celebratory) food intake.  HSPUs felt pretty good today.  Did them w/hands on plates and abmat between plates.