January 30th, 2013

Workout of the Day

A. Three sets, not for time, of:

Double-Unders x 40-50 reps

Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

L-Sit x 30-40 seconds

B. Five sets of:

Power Clean + Hang Clean + Clean

Rest as needed

C. Three sets for max reps of:

30 seconds of Power Cleans

90 seconds of Rest

* Set 1 – 205 lbs. 165 - 80%...185 - 90%

* Set 2 – 185 lbs. 155 - 80%...165 - 90%

* Set 3 – 165 lbs. 135 - 80%...155 - 90%

D. Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

Rest as needed

And then . . .

* Set 5 – 5 reps @ 85%

* Set 6 – 4 reps @ 85%

* Set 7 – 3 reps @ 85%

* Set 8 – 2 reps @ 85%

* Set 9 – 1 rep @ 85%

Rest exactly 60 seconds between sets.

A. Double Unders: 3×45 cumulative

2 x 12 Butterfly Pull-ups, 1 x 12 C2Bs (can’t butterfly C2Bs yet)

L-sits: 3 X 10/10/10

B. 145, 165, 185, 205 (F@hang), 195 (F@hang).

Got 195 in the hang a minute later. Stayed pretty light. Still getting my speed back.

C. Scaled to 90% of Rx’d

185#: 7 reps

165#: 9 reps

155#: 10 reps

D. Done Based off 310 lbs., 90% of my 1 RM

Feeling better each day, but not ready to go real heavy. Going to stay at 80% to 90% of Rx’d load and may do a few extra low volume and/or recovery days for the 2 weeks or so.

January 28th, 2013

Workout of the Day

A. Take 20 minutes to build to today’s heavy Snatch

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

B. Five sets of:

Snatch Balance + Overhead Squat

Rest as needed

C. Four sets for max reps in 2 minutes and 30 seconds of:

Row 500 Meters

Handstand Push-Ups x Max Reps

Rest 90 seconds between sets.

D. Three sets of:

Stationary Dips x Max Reps

Rest 30 seconds

GHD Sit-Ups x 15-20 reps

Rest 30 seconds

A. Worked up to 180 lbs in the split snatch.  A PR for the split.

I stopped here because the 20 minutes were up and this was the first rep with any strain (did not want to go super heavy today).  I think that I have more in the tank for next time.

B. 115, 135, 145, 155, 165(F)

C. 5, 6, 7, 6

Getting the HSPUs back, these felt pretty good.  Need to push for that last rep a little harder.

D. Dips: 20, 11, 9

GHDs: 15, 15, bailed (started to feel like a strain on my hip/back when I started this set so I skipped the last one).

I am still only running at 85 to 90%, but I feel much more mobile this week than last week.  Especially so after an ART (active release therapy, not arts & crafts) session on Friday.  Going for two more sessions this week.  Diagnosed as a hip strain, so nothing too serious.

First time I have gone heavy on the snatch since before I got injured on 1/7, I wanted to wait until I was feeling fully up to it.  Trying the split at CJ’s suggestion (Thanks!!!) after going backwards on the squat snatch.  Squat snatch PR is 185#s.  The split snatch felt great today.  I should be able to match and pass my squat snatch PR using the split when I am back to full strength.

January 26th, 2013

Workout of the Day

A.
Three sets for max reps of:
30 seconds of Muscle-Ups
30 seconds of Rest
30 seconds of Alternating Pistols
30 seconds of Rest
30 seconds of Box Jump (open hip, feet on)
30 seconds of Rest

B. Every minute, on the minute, for 10 minutes:
Clean x 1 rep
Loading per minute: 60%, 65%, 70%, 75%, 80%, 85%, 90%, 90+%, 90+%, 90+%

C.For time:
5 Squat Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Pull-Ups
4 Squat Cleans
8 Burpees Over the Barbell
16 Pull-Ups
3 Squat Cleans
6 Burpees Over the Barbell
12 Pull-Ups
2 Squat Cleans
4 Burpees Over the Barbell
8 Pull-Ups
1 Squat Clean
2 Burpees Over the Barbell
4 Pull-Ups

A.
HSPUs 6,7,6
Pistols: 7,7,7 (kept losing my balance, have trouble doing these without wearing my lifting shoes)
Box Jump: 13.17,16

B. clean scaled to 80%
125-135-145-155-165-175-185-185-195-205
C. 7:52
Scaled to 165 (80%)

January 23rd, 2013

Workout of the Day

A. Build to a heavy-ishDeadlift x 3 reps

Not proving anything here,just getting yourself prepared for the next section.

B. Three sets for times:

365/245 lb Deadlift x 3 reps

Muscle-Ups x 7/5 reps

Rest 3 minutes

Be smart here. If these loads are too heavy for you, scale to a load that is heavy, but manageable for 3reps.

C. For Max Reps:

2 Minutes of Rowing forCalories

2 Minutes of HandstandPush-Ups

2 Minutes of Wall Ball Shots(30/20 lb)

Rest exactly 4 minutes, andthen . . .

D. For Max Reps:

2 Minutes of Rowing forCalories

2 Minutes of Double-Unders

2 Minutes of Ring Dips

A. Worked up to 365.  Stopped there for today.

B. Scaled DL to 295 lbs.

1:44 /1 :53 / 1:44(muscle-ups in singles)

C. 48/13/23 (30 lb. med ball)

46/49/22

30 pound wall ball shots areworse than I imagined (I just got my 30 #er yesterday), but it makes the 20 lb.ball feel like nothing afterwards.  I couldnot get my double-unders going today. Tripped what seemed like a dozen times.  Rows felt awesome though.  I have done a lot of slow 80% recovery 5k rowsover the last two weeks while in injury recovery mode and it sure makes rowingeasier. 

I am forcing myself to keepingthe load and intensity down by using no more than 80% of the weight I canhandle in any movement or the Rx’d amount in metcons until my hip and back arefully healed up.  Feeling a lot better lastfew days, but I still want to slowly building up the intensity and not go toohard too fast.

January 21st, 2013

Workout of the Day

A. Muscle-up skill practice

B. Every other minute for 10 minutes:

- AMRAP of muscle-ups for 30 seconds

C. For time:

15 Ground to Overhead w/ 115 lbs.

30 Chest-to-Bar Pull-Ups

15 Thrusters w/ 115 lbs.

20 Burpees Over the Barbell

15 Overhead Squats w/ 115 lbs.

30 Toes to bar

A. Complete

B. 3-4 each minute

Got a couple of no false-grip muscle-ups to start some of the later rounds.

C. 13:06

Tried to stay smooth and under control with the lower (RX’D was 135#s) weight.  Still inching my way back to being 100%.  Did 30 T2Bs vs. muscle-ups at the end.  Would not have been able to hit those very hard after A&B.  C2Bs and T2Bs were pretty good today.

D. 2 rounds, not for time of:

12 Back extensions

12 GHDs

January 19th, 2013

Workout of the Day

A.  Three sets of:
Run 400 Meters @ 80-85%
Rest 3-4 minutes

If you don’t have access to a track, or if weather does not permit this . . .

Three sets of:
Row 500 Meters @ 80-85%
Rest 3-4 minutes

B.  For time:
Run 800 Meters
25 Burpees
50 Air Squats
100 Double-Unders
Run 800 Meters

If running is not an option, you will row 1000 meters. Yes, I understand that this is unfair and your time will suffer accordingly. I am ok with that.

TRAINING NOTE – Assuming you are proficient with double-unders, this session may test you as much mentally as physically. Maintain focus and push the pace. Ask yourself if you are running at a pace that you will be proud of when you finish, or if you are simply running at the pace that you are accustomed to running. Are your burpees fast and efficient, or is there a pause at the top or the bottom? Are your squats not only unbroken, but also fast – pulling yourself down into the bottom and firing out to full extension at the top – or are you lazy in your descent and pausing at the top between reps? Could you be faster if your mindset was better? I want each of you to confidently answer “No.” If you can do so, today’s training will have been a huge success regardless of your time.

C.  Two sets of:
Run 400 Meters @ 65-70%
Rest 4 minutes
(use the rest period to mobilize)

A. Row: 1:57 average (finished 1:57 exactly 3 times - weird!)

B. 14:30 

Unbroken burpees and squats.  Gassed out a little on double-unders

Hard as I could go today due to slow rise back from injury/accident.

Felt good though!

C.  Great cool down.  Felt really good after this was over.

January 5th, 2012

Workout of the Day

A. Take 6-8 attempts to build to a heavy-ish Snatch

(please do not take more than 8 attempts.

B. Complete as many rounds and reps as possible in 4 minutes of:

135/95 lb Power Snatch x 10 reps

Double-Unders x 30 reps

Rest exactly 5 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:

115/75 lb Power Snatch x 10 reps

Double-Unders x 30 reps

Rest exactly 5 minutes, and then . . .

D. Complete as many rounds and reps as possible in 5 minutes of:

95/65 lb Push Press x 10 reps

Toes to Bar x 10 reps

Hand-Release Push-Ups x 10 reps

Done as originally posted (4 min AMRAP/6 min AMRAP/5 min AMRAP).

A. Built up to 145 lb. full snatch

B. 2 + 1 PS

C. 3 + 4 PS

D. 3 + 5 PP

5-3-1. Max reps with 340 x 10 (5+ Reps was the goal)

Tried to OHS. I was too beat up from the snatches. Did some OHS and snatch balances

I wish I had done a little better, but I really enjoyed the workout. Squat snatch is really more miss than hit lately. It also seems to take me a while to get in a groove kxon the power snatches lately, so I am glad to get a lot of practice today mixes in with DUs, still a weakness. Got all 10 PS w/115 unbroken. Felt good about that.

January 4th, 2012

Workout of the Day

A. Three sets, not for time, of:

Muscle-Ups x 3-7 reps

Double-Unders x 40-50 reps

Toes to Bar x 10-12 reps

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

Front Squat x 1 rep

Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, 95%, 95%

C. Every minute, on the minute, for 10 minutes:

Clean x 1 rep

Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 90%, 90%, 95%

D.

Three rounds for time of:

15 Thrusters (95/65 lb)

15 Pull-Ups

Rest exactly 4 minutes, and then . . .

15 Burpees Over the Barbell

15 Pull-Ups

A. Muscle-ups: 3 singles x 3 (got my first no false grip muscle-up)

DUs: 32/8, 25/15, 47/3

T2Bs: 3x10

B. 165, 175, 190, 205, 220, 220, 230, 230, 245, 245, 260, 260 (Based on 275 lb 1-RM). Felt pretty good

C. 150, 160, 175, 185, 200, 200, 225, 225, 225, 235 (Based on 250 lb. 1-RM). Did 90% 3 times, skipped 85% by accident

D. 4:29 – Unbroken 1st round but broke up thrusters more than I should have on 2nd & 3rd

1:33 for one round of burpees (I did bar facing) and thrusters.  While I was not sure, I was probably 70/30% that it was meant to be 3 rounds.  Kind of took the easy route because I was a little beat after B & C.  I feel shame.

January 3rd, 2013

25:00 recovery row at approx. 2:15/500m pace

January 2nd, 2013

Workout of the Day

A. Three sets of:

Jerk Balance x 2-3 reps

Rest as needed

B. Take 15-20 minutes to build to a heavy Split Jerk

C. For times:

Row 500 Meters

15 Shoulder to Overhead (135/95 lb)

Rest 3 minutes

Row 500 Meters

20 Shoulder to Overhead (115/85 lb)

Rest 3 minutes

Row 500 Meters

25 Shoulder to Overhead (95/65 lb)

D. Two sets for max reps:

Stationary Dips x Max Reps @ 1011

(pause at full elbow extension every rep)

Rest 3 minutes

Cash out:

95 STO 2 x 15 reps with 2 minutes between sets.

- 15 reps unbroken

- 12 and then pause at shoulder

A.  95 lbs-115-135

Stayed light and focused on form

B.  Worked up to 225 lbs.

C. 2:47, 2:56, 2:51

Paused at the shoulder, but never put the bar down.  Still need to work on rhythm and pushing the truly unbroken overhead reps, but pretty happy that I just did not put the barbell down. 

D. 14, 14 (Should have pushed the first set a few more reps)

I am really enjoying the new cycle (which started Monday). Last 3 days of training were by no means 'easy', but they felt really good!

January 1st, 2013

Workout of the Day

A. Three sets, not for time, of:

15′ Rope Climb x 3 ascents

Strict Handstand Push-Ups x 6-18 reps

(one good set as long as it’s more than 6 reps – otherwise break as needed until 6 reps)

L-Sit x 30-45 seconds

B. Five sets of:

Halting Clean Deadlift + Hang Clean + Clean

Rest as needed

C. Every minute, on the minute, for 5 minutes:

275/185 lb Deadlift x 6 reps

Chest-to-Bar Pull-Ups x 12 reps

D. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Wall Ball Shots (30/20 lb)

10 Toes to Bar

A. 3-8-20

3-5/1-20

3-3/3-13/11

B. 165 lbs., 195, 205 (F), 205 (F on full clean), 205.

C. Did 12 C2Bs the first round and only 8 the other 4 rounds. Did not get all 8 C2Bs the 4th round. Finished up that round and waited until the next full minute before starting 5th round.

D. 8:16 with 20 lb. med ball

Main goal was to go unbroken. Only broke once during kettle bell swings (15/15) on the 3rd round. T2Bs felt really good