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.

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!)

September 24th, 2012

Workout of the Day

A.  Six sets of:

Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch

Rest 2-3 minutes

B.  Five sets of:

Snatch Balance x 1 rep

Rest 2 minutes

C.  Back Squat

* Set 1 – 5 reps @ 75-80% of 1-RM

* Set 2 – 3 reps @ 85-90%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 8 reps @ 70-80%

Rest 2 minutes between sets.

D.  Three sets of:

GHD Sit-Ups x 20 reps

Rest 30 seconds

Glute-Ham Raises x 6-8 reps @3011

Rest 30 seconds

A. 115 lbs., 125, 135, 145(failed on high hang), 145, 150

These felt pretty good, need to work on sitting back on my heels.

B. 135 lbs., 145, 155, 165, 170

I was not really feeling up to going heavy on these today, but the technique felt really good. Bar felt solid over head.

C.5×265, 3×305, 1×325, 8×245, 8×245, 8×245

D. GHDs: Skipped

    GH Raises: 8, 8, 6

My abs are still smoked from GHD sit-ups and T2Bs on Friday.  I am sure they will be good to go in a day or two, but it was still a little painful to attempt even one GHD sit-up today.

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 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

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

January 23rd, 2012

Workout of the Day

A.  Five sets of:

Hang Power Snatch x 3 reps

Rest as needed between sets.

B.  Five sets of:

Snatch Balance + Overhead Squat

(perform one snatch balance, stand tall and then perform an overhead squat)

Rest as needed between sets.

C.  Three sets for times of:

Muscle-Up x 3 reps

135/95 lb Overhead Squat x 6 reps

Toes to Bar x 12 reps

Walking Lunges with 55/35 lb DBs x 24 steps

Rest 4 minutes

A. 115, 130, 130, 130, 115

I started to bend my arms early, so I went back down in weight to attempt to fix that.

B. 115, 135, 155, 165, 165

C. 3:14, 2:26, 2:27

I used (2) 1.5/53# KBs for the walking lunges vs. 55# DBs.

Snatches felt a little off today. Overhead squats in part B and C felt great though, better than they ever have. Muscle-ups in part C were singles and took up a lot of the time each round, but I felt like I made progress on them today by keeping my arms more fully extended during the kip. Huge improvement between 1st & 2nd/3rd round was primarily due to improving the cycle time on muscle-ups. OHS and toes to bar were unbroken in all 3 rounds of part C.

Did 20 double-unders (weakness) between each of the sets for part A & B, shooting for a doable unbroken #. Thanks for the tip C.J. Martin!  Added up to a lot of reps, but did not take away from the rest of the workout.