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 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

November 2nd, 2012

Workout of the Day

A.  Three sets, not for time, of:

Box Jumps x 10-12 reps

(if you cannot rebound from a 24/20″ box, choose a smaller box until you establish the rhythm)

Unbroken Pistols x 4-6 reps each leg

Unbroken Toes to Bar x 10-12 reps

B.  Back Squat

*Set 1 – 5 reps @ 70-75%....235 to 250

*Set 2 – 3 reps @ 80-85%....270 to 285

*Sets 3-5 – 1 rep @ 90-95%....300 to 320

Rest 2 minutes between sets.

C.  Every minute, on the minute, for 20 minutes:

Hang Clean + Clean

Minutes:

1-2 @ 50% of 1-RM Clean…125

3-4 @ 60%....150

5-8 @ 70%....175

9-12 @ 75%....185

13-16 @ 80%....200

17-20 @ 85-90%....210 to 225

D.  Three sets of:

Weighted Hip Extensions x 6-8 reps @ 4022

Rest 60 seconds

Strict Toes to Bar x 6-8 reps @ 3010

Rest 60 seconds

A.  12/12/12 (20” inch to practice ‘bounding’)

4/4/6 (pistols really wobbly. Lack of practice = lack of balance for me)

12/12/12 (felt good)

B.  Back Squat

5x235, 275 x3, 1x305, 1x315, 1x325

C.  1-RM 250 Clean

1-2 @ 50% of 1-RM Clean…125

3-4 @ 60%....150

5-8 @ 70%....175

9-12 @ 75%....185

13-16 @ 80%....200

17-20 @ 85-90%....210 , 210 (PR),215 (PR), 215)

Hang power/power cleans minutes 1-10.  Hang Squat/squat clean minutes 11-20

Finally feeling like I am making some real progress on my hang cleans and snatches thanks to programming and coaching received at the CF Invictus athlete’s camp.  Thanks!!!

D.  Weighted Hip Extensions:15x6, 10x6, 10x6

Strict Toes to Bar: 6, 6, 4/1/1 (Hard!)

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.

September 25th, 2012

Workout of the Day

A.  Six sets of:

2-Position Clean

(just above the knee, and then just below the knee – but off the ground, pause for 1 full second below the knee before the second clean)

Rest 2-3 minutes

B.  Every minute, on the minute, for 6 minutes:

5 Strict Pull-Ups (ladies – 3 reps)

Strict Handstand Push-Ups x Max reps

C.  Every minute, on the minute, for 6 minutes:

8 Pull-Ups

Kipping Handstand Push-Ups x Max Reps

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

Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean

Odd Minutes: Row 200 Meters

Phases B-D should take no more than 25 minutes – use no more than 1 transition minute between the phases.

A. 155#, 175, 195, 195, 195(F@below knee clean), 195

Fell over backwards on 5th set. Other than that these felt pretty good. The contrast between above the knee and below the knee was interesting.

B. 5,4,3,3,2(lost balance and came off the wall), 3

C. 4, 3, 4, 3, 1, 3

I interpreted Max reps for strict HSPUs and kipping HSPUs as meaning unbroken/without coming off the wall and that is how I did them.

D. Power cleans at 165# (65% of 255). All sets of power cleans were unbroken, with little or no pauses.  Felt good on pull-ups today, rep range was very doable. HSPUs felt pretty good, as did cleans.

I love/hate the shift from going 4 or 6 minutes at a time on the first two AMRAPs and then doubling the time domain for the third AMRAP. Really makes you have to suck it up and be mentally strong during the third AMRAP to keep moving, go unbroken, etc.

September 18, 2012

Workout of the Day

A.  Six 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 hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

B.  Five sets of:
Snatch Balance x 3 reps @ 70-80% (130 to 150) of 1-RM Snatch
Rest 2 minutes

C.  Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups (Scaled to 7 HSPUs)
Rest 4 minutes

A. 135, 165, 185, 195, 205, 205

B. 135, 135(F@3), 135, 145, 150(F@3)

C. 4:40, 4:57, 4:52 (lots of trouble with double-unders )

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 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.