November 30th, 2012

Workout of the Day

A.  Take 20 minutes to build to a heavy Snatch

(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)

B.  Take 15 minutes to build to a heavy Clean and Jerk

(as with snatch, let feel dictate the load)

C.  Front Squat

* Set 1 – 3 reps @ 80%

* Set 2 – 2 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4 – 3 reps @ 85%

* Set 5 – 2 reps @ 90%

* Set 6 – 1 rep @ 95+%

Rest 2-3 minutes between sets.

A. 165

B. 255

Held back a little and tried to work technique during A and B.  Shoulder is better, but took a long time to warm up. Mostly power (vs. full squat) on snatches and cleans

C.

3 x 225 lbs.

2 x 235

1 x 250

3 x 235

2 x 250

1 x 275 (100%)

November 28th, 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 4-6 – 2 reps @ 90%

Rest 3 minutes

B.  In no more than 5 attempts, build to a heavy Muscle Snatch

C.   Five sets of:

Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch

(from just above the knee)

Rest as needed

D.  Five sets of:

Power Clean + Push Jerk @ 75-85% of 1-RM C&J

Rest as needed

A. 275#x5-315x3-345x1-315x2x3

B. Worked up to 135 lbs.

C. 140-140(F)-140-145(F)-145 lbs.

D. 185-185-190-195-200 lbs.

Made an error and used my low bar back squat 1-RM for percentages vs. my high bar back squat 1-RM. Realized it after set #2, but went for the 3rd/1 rep set anyway.  Set a new HBBS 1-RM PR by 10#s.  Then I used that new 1-RM (345) as basis of the % for sets 4, 5 and 6.

Took a while to warm up on the snatches, but the clean & jerks felt okay.

November 27th, 2012

Workout of the Day

A.  Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

(get as horizontal as possible)

Rest 60 seconds

Weighted Stationary Dips x 4-6 reps @ 20X1

Rest 60 seconds

B.  Five sets for times of:

Row 500 Meters

15/10 Handstand Push-Ups

15 Toes to Bar

5/3 Muscle-Ups

Rest 4 minutes

A. 12 Ring Rows each set, but not unbroken

6 Dips @ #20/35/44 (probably should have pushed the weight a little more, but took my shoulder a while to warm up)

B. Scaled HSPUs to 10 each round (75 total HSPUs is still a little too much for me even with kipping)

6:22, 5:47, 6:06, 7:05, 6:53

The muscle-ups were pretty tough after the HSPUs and T2Bs. Still singling with those, but I don't think that I failed on any reps until 3rd or 4th round. I was able to get 5-6 kipping HSPUs unbroken to start those off each round, and I got through the 15 T2Bs unbroken and fast all 5 rounds.  It felt good to be able to count on knocking those out relatively easily/quickly.  Big improvement there.

November 26th, 2012

Workout of the Day

A.  Build quickly to 85% of your 1-RM Snatch, and then…

On the minute, every minute, for 5 minutes:

Snatch x 1 rep @ 85-90%

B.  Build quickly to 85% of your 1-RM Clean and Jerk, and then…

On the minute, every minute, for 5 minutes:

Clean and Jerk x 1 rep @ 85-90%

C.  Three sets of:

Front Squat x 2 reps @ 85-90% of 1-RM

Rest 3 minutes

D.  Two sets of:

25 Unbroken Pull-Ups

Rest 2-3 minutes

(you should be working on speed and efficiency for these sets, stay relaxed and in rhythm – if you cannot perform 25 unbroken, perform only as many as you can achieve without breaking)

A.1-RM 185

160,160,160,165,165

B.1-RM 235

205,205,210,215,220

C.1-RM 275

2×245-245-250

D.25-25

Regular kip (vs. butterfly) on the pull-ups. First set felt pretty easy, 2nd set a little difficult after 20. Averaged about 40 seconds each set. Nice feeling to do them outside of a metcon. Practiced butterfly pull-ups afterwards.

November 24th, 2012

Workout of the Day

A. Take 15-20 minutes to build to a heavy Jerk or Behind the Neck Jerk

B. Three rounds for time of:

275/185 lb Deadlift x 15 reps

Handstand Push-Ups x 20 reps

Pull-Ups x 25 reps

Double-Unders x 30 reps

C. Row or Run for 15-20 minutes – let feel dictate the speed/intensity of effort.

A. 195 - jerk felt good, right shoulder still really tight.  But it is getting better.

B. 32:33
Got 10 unbroken kipping HSPUs first round, a PR. HSPUs and pull-ups (could not seem to get my butter flys going STILL) were the slowest.  Double-unders (only 30? Crap!) also came hard.

C. Rowed 4K in 15:35