AM Session (5:15am)
STRENGTH
A) Find 1RM push press
B) 3x3 push press @ 80% of above
SKILL
3x
75ft back rack barbell walking lunge, 185#
10x hang power clean, 185#
20x ghd sit ups
STRENGTH
A) 285# (missed 290#)
B) 230#, across
SKILL
10:05
STRENGTH
A) wanted to come close to 300# here. this is a new PR, and 285# felt smooth the 2nd time (terrible dip and drive the first time). then 290# did not feel as good.
B) these all felt smooth and fast.
SKILL
--: great combination of workouts. everything was unbroken. the back rack lunges were done in 25ft increments, and the movement just took quite a bit of time to get through the 75ft each time.
Wednesday, January 14, 2015
Tuesday January 13th, 2015
PM Session (4:30pm)
STRENGTH
A) 3x 1 power clean + 3 split jerks @ 80% of 1RM clean+jerk
B) 2x 3 clean pull @ 100% of 1RM clean
SKILL
10x
3x strict hspu
5x strict pull ups
**rest exactly 60sec for every failed rep
CONDITIONING
2x 6:00 AMRAP (rest 6:00 between)
40x double unders
20x wall balls, 20#
10x toes to bar
STRENGTH
A) 275, across
B) 365, across
SKILL
4:44
CONDITIONING
A) 4R + 20 du's
B) 4R
STRENGTH
A) felt good with the technique. really focused on a good split and getting my body under the bar.
B) focus was on positioning and keeping a good back position throughout the movement.
SKILL
--: this was tough because of the strict pull ups. the hspu were fine, while the pull ups were the slower movement due to not wanting to fail any reps.
CONDITIONING
--: these were good workouts. definitely had the "open" feel to them. did not need to stop on any of the exercises, but certainly wanted to eventually. pushed through and went unbroken on all movements, going from one to the next rather well.
STRENGTH
A) 3x 1 power clean + 3 split jerks @ 80% of 1RM clean+jerk
B) 2x 3 clean pull @ 100% of 1RM clean
SKILL
10x
3x strict hspu
5x strict pull ups
**rest exactly 60sec for every failed rep
CONDITIONING
2x 6:00 AMRAP (rest 6:00 between)
40x double unders
20x wall balls, 20#
10x toes to bar
STRENGTH
A) 275, across
B) 365, across
SKILL
4:44
CONDITIONING
A) 4R + 20 du's
B) 4R
STRENGTH
A) felt good with the technique. really focused on a good split and getting my body under the bar.
B) focus was on positioning and keeping a good back position throughout the movement.
SKILL
--: this was tough because of the strict pull ups. the hspu were fine, while the pull ups were the slower movement due to not wanting to fail any reps.
CONDITIONING
--: these were good workouts. definitely had the "open" feel to them. did not need to stop on any of the exercises, but certainly wanted to eventually. pushed through and went unbroken on all movements, going from one to the next rather well.
Monday, January 12, 2015
Monday January 12th, 2015
Session 1 (5:15am)
A) 6x1 snatch @ 80-95% (work up based on feel and technique)
B) 3x3 snatch pull @ 100% of 1RM snatch
C) EMOMx12
odd) 5x back squats @ 85% of 5RM
even) ME unbroken muscle ups :30
A) 230, 240, 245, 250, 255, 260.
B) 285 (across).
C) odd) 355#
even) 9, 5, 5, 5, 5, 4.
A) movement actually started feeling better the heavier I was getting. had to chase down 260, but the pull felt WAY better than it did on Saturday. positioning in the catch was just a bit off on a couple of the reps. just need to keep working on the consistency.
B) focused on maintaining the position throughout the movement.
C) this was tough. was good for me to get to the rings a little out of breath, as I am fine with muscle ups while I am fresh, but begin to struggle more as I am getting tired and more out of breath. back squats got pretty heavy as well.
Session 2 (3:00pm)
A) 4 rounds
10x alternating kb snatch, 53#
10x alternating pistol
--800m run--
4 rounds
8x shoulder to overhead, 115#
12x box jumps, 24"
A) 9:16
A) Ran over to the gym after school (prior to conferences) to hit the workout. Hit a quick warm up (500m row + a couple sh2oh + a few pistols) then hit it. Finished the first couplet in about 3:10, came back from the run @ 6:30, then finished it off in 9:16. Moved well throughout and felt strong on this piece. Wind chill about 0 degrees for the run.
A) 6x1 snatch @ 80-95% (work up based on feel and technique)
B) 3x3 snatch pull @ 100% of 1RM snatch
C) EMOMx12
odd) 5x back squats @ 85% of 5RM
even) ME unbroken muscle ups :30
A) 230, 240, 245, 250, 255, 260.
B) 285 (across).
C) odd) 355#
even) 9, 5, 5, 5, 5, 4.
A) movement actually started feeling better the heavier I was getting. had to chase down 260, but the pull felt WAY better than it did on Saturday. positioning in the catch was just a bit off on a couple of the reps. just need to keep working on the consistency.
B) focused on maintaining the position throughout the movement.
C) this was tough. was good for me to get to the rings a little out of breath, as I am fine with muscle ups while I am fresh, but begin to struggle more as I am getting tired and more out of breath. back squats got pretty heavy as well.
Session 2 (3:00pm)
A) 4 rounds
10x alternating kb snatch, 53#
10x alternating pistol
--800m run--
4 rounds
8x shoulder to overhead, 115#
12x box jumps, 24"
A) 9:16
A) Ran over to the gym after school (prior to conferences) to hit the workout. Hit a quick warm up (500m row + a couple sh2oh + a few pistols) then hit it. Finished the first couplet in about 3:10, came back from the run @ 6:30, then finished it off in 9:16. Moved well throughout and felt strong on this piece. Wind chill about 0 degrees for the run.
Tuesday, January 6, 2015
Monday January 5th, 2015
Session 1
1) 5x1 snatch, from the low hang
2) 5x1 power clean + jerk
3) 3x5 back squat, across
4) 300ft handstand walk, for time
1) 225, 235, 245, 255 (f), 255.
2) 275, 285, 295, 305, 315.
3) 385, across.
4) 3:46.
1) failed @ 255# 3x, but went for it again as it was technical rather than just being too heavy.
2) these felt strong. 315# power clean felt heavy, but the jerk felt great.
3) wanted to go heavy here but not close to a maximal on it for this morning. felt strong.
4) performed this in 60ft increments (x5). performed each increment unbroken.
Session 2
1) "The Admiral"
3RFT
20x burpee pull up
20x front squat, 155#
20x box jump, 24"
2) 6x :30 GHD weighted hip extension hold
1) 13:21.
2) 25, 25, 35, 35, 45, 45.
1) this workout was TOUGH. legs and mid-back were definitely feeling it. burpee pull ups are a mental thing, 100%. front squats were all unbroken and box jumps were steady in order to catch some breath prior to burpee pull ups.
2) these were good, first time ever doing them. felt them in the lower back and hamstrings.
1) 5x1 snatch, from the low hang
2) 5x1 power clean + jerk
3) 3x5 back squat, across
4) 300ft handstand walk, for time
1) 225, 235, 245, 255 (f), 255.
2) 275, 285, 295, 305, 315.
3) 385, across.
4) 3:46.
1) failed @ 255# 3x, but went for it again as it was technical rather than just being too heavy.
2) these felt strong. 315# power clean felt heavy, but the jerk felt great.
3) wanted to go heavy here but not close to a maximal on it for this morning. felt strong.
4) performed this in 60ft increments (x5). performed each increment unbroken.
Session 2
1) "The Admiral"
3RFT
20x burpee pull up
20x front squat, 155#
20x box jump, 24"
2) 6x :30 GHD weighted hip extension hold
1) 13:21.
2) 25, 25, 35, 35, 45, 45.
1) this workout was TOUGH. legs and mid-back were definitely feeling it. burpee pull ups are a mental thing, 100%. front squats were all unbroken and box jumps were steady in order to catch some breath prior to burpee pull ups.
2) these were good, first time ever doing them. felt them in the lower back and hamstrings.
Friday, December 19, 2014
Thursday December 18th, 2014
Morning Session
1) EMOMx12
O) power snatch + snatch balance
E) 3 position snatch (pockets + above knee + floor)
2) 5x1 Tall Clean
3) 3 x 1-2 minus muscle ups
Numbers:
1) 175 185, 195, 205, 195, 185 (for both)
2) 205, 215, 225, 235, 235
3) 8, 6, 7
Notes:
1) legs felt tired this morning. this was intended as technique work, so did not try to push the weights much here. still felt heavy this morning.
2) this movement is awkward and useful at the same time. all about getting down into the catch position quickly. felt pretty solid today.
3) these felt pretty good today, but the tear on my right hand broke open so I played it safe with each of the sets. didn't want to make it too much worse, so just went for reps on each set.
Evening Session
1) Metcon
100x double unders
5x Cindy
80x double unders
4x Cindy
60x double unders
3x Cindy
40x double unders
2x Cindy
20x double unders
1x Cindy
2) Rowing Intervals
10x 250m row (rest :30 between)
3) Midline Accessory
50 hip extensions
50 ghd sit ups
50 hip extensions
Numbers:
1) 15:03
2) :50, :50, :50.10, :49.5, :49.5, :49.7, :48.8, :48.9, :48.4, :45.4
3) completed
Notes:
1) really wanted under 15:00. push ups prevented that. unbroken on all the double unders. those felt smooth and easy tonight. push ups were the rough part for the workout.
2) these went well. wanted all under :50 just as a gauge. was under that pace but did the last pull too early on the 3rd interval and the pace jumped up.
3) this accessory stuff on the midline is tough. all sets consistent without stopping.
1) EMOMx12
O) power snatch + snatch balance
E) 3 position snatch (pockets + above knee + floor)
2) 5x1 Tall Clean
3) 3 x 1-2 minus muscle ups
Numbers:
1) 175 185, 195, 205, 195, 185 (for both)
2) 205, 215, 225, 235, 235
3) 8, 6, 7
Notes:
1) legs felt tired this morning. this was intended as technique work, so did not try to push the weights much here. still felt heavy this morning.
2) this movement is awkward and useful at the same time. all about getting down into the catch position quickly. felt pretty solid today.
3) these felt pretty good today, but the tear on my right hand broke open so I played it safe with each of the sets. didn't want to make it too much worse, so just went for reps on each set.
Evening Session
1) Metcon
100x double unders
5x Cindy
80x double unders
4x Cindy
60x double unders
3x Cindy
40x double unders
2x Cindy
20x double unders
1x Cindy
2) Rowing Intervals
10x 250m row (rest :30 between)
3) Midline Accessory
50 hip extensions
50 ghd sit ups
50 hip extensions
Numbers:
1) 15:03
2) :50, :50, :50.10, :49.5, :49.5, :49.7, :48.8, :48.9, :48.4, :45.4
3) completed
Notes:
1) really wanted under 15:00. push ups prevented that. unbroken on all the double unders. those felt smooth and easy tonight. push ups were the rough part for the workout.
2) these went well. wanted all under :50 just as a gauge. was under that pace but did the last pull too early on the 3rd interval and the pace jumped up.
3) this accessory stuff on the midline is tough. all sets consistent without stopping.
Wednesday December 17th, 2014
Evening Session
1) 5 attempts @ a max vertical jump
2) 5x1 snatch pull @ 105% of 1RM snatch
3) 20m front rack walking lunge for max load
4) AMRAPx12
1:00 squat cleans 135#
1:00 shoulder to overhead 135#
2:00 squat cleans 135#
2:00 shoulder to overheard 135#
3:00 squat cleans 135#
3:00 shoulder to overhead 135#
Numbers:
1) completed. unsure on height.
2) completed @ 305#
3) 245#
4) 167 total reps (13, 21, 18, 36, 24, 55)
Notes:
1) jumped to different ring heights. did not measure. no step on the jumps. jumping is 100% a weakness for me.
2) felt strong. really focused on keeping the proper mechanics through the pull.
3) had zero idea on what weight to even try here. hit 10 reps @ different weights just to get a feel for things. 245 seemed like a solid weight to try for. the front rack position began to tire more than the legs did.
4) this hurt pretty well. just about staying on the work as best as possible. I stayed fairly consistent. maybe should have taken it out harder the first minute of each, but then I think that would have hurt me in the long run.
1) 5 attempts @ a max vertical jump
2) 5x1 snatch pull @ 105% of 1RM snatch
3) 20m front rack walking lunge for max load
4) AMRAPx12
1:00 squat cleans 135#
1:00 shoulder to overhead 135#
2:00 squat cleans 135#
2:00 shoulder to overheard 135#
3:00 squat cleans 135#
3:00 shoulder to overhead 135#
Numbers:
1) completed. unsure on height.
2) completed @ 305#
3) 245#
4) 167 total reps (13, 21, 18, 36, 24, 55)
Notes:
1) jumped to different ring heights. did not measure. no step on the jumps. jumping is 100% a weakness for me.
2) felt strong. really focused on keeping the proper mechanics through the pull.
3) had zero idea on what weight to even try here. hit 10 reps @ different weights just to get a feel for things. 245 seemed like a solid weight to try for. the front rack position began to tire more than the legs did.
4) this hurt pretty well. just about staying on the work as best as possible. I stayed fairly consistent. maybe should have taken it out harder the first minute of each, but then I think that would have hurt me in the long run.
Wednesday, December 17, 2014
Tuesday December 16th, 2014
Morning Session
3 rounds
500m row
12 burpees
21 box jumps, 24"
Numbers--: 9:44
Notes--: good little morning session. hit a quick warm up and then went. rows were done between 1:45 and 1:49. wanted to keep a solid pace on the rower but then be able to go right to burpees and then right to box jumps and move quickly on each. accomplished this goal. as weird as it sounds, burpee technique is getting better which will help improve my cycle time on them.
Evening Session
1) EMOMx7--: snatch single @ 90%
2) 5 sets of: power clean + squat clean + push jerk + split jerk
(sets building)
3) 3x5 back squats (sets building)
4) 1x max set chest to bar pull ups
5) midline accessory work
a) 3x10 glute ham raise
b) 3x20 weighted sit ups
c) 2x25 weighted hip extensions, 45#
d) 2x25 med ball ghd sit ups, 20#
Numbers--:
1) completed @ 260#
2) 265, 275, 285, 295, 300#
3) 385, 400, 415
4) 40
5) completed, 25#, completed, completed.
Notes--:
1) warmed up to 260 quickly and missed first 3 attempts. decided to restart and went 7 for 7, all of them feeling great (only last rep was caught poorly).
2) felt good. toughest part was the push jerk.
3) not a max here, which I was happy with. last time I hit 400 for 5, it felt real heavy. 400 and 415 felt rock solid tonight.
4) held on for as long as I could. had to work pretty hard for those last few reps.
5) this accessory work was tough. definitely wanted to only do a set or 2 of each, but then realized how important this part was for me.
3 rounds
500m row
12 burpees
21 box jumps, 24"
Numbers--: 9:44
Notes--: good little morning session. hit a quick warm up and then went. rows were done between 1:45 and 1:49. wanted to keep a solid pace on the rower but then be able to go right to burpees and then right to box jumps and move quickly on each. accomplished this goal. as weird as it sounds, burpee technique is getting better which will help improve my cycle time on them.
Evening Session
1) EMOMx7--: snatch single @ 90%
2) 5 sets of: power clean + squat clean + push jerk + split jerk
(sets building)
3) 3x5 back squats (sets building)
4) 1x max set chest to bar pull ups
5) midline accessory work
a) 3x10 glute ham raise
b) 3x20 weighted sit ups
c) 2x25 weighted hip extensions, 45#
d) 2x25 med ball ghd sit ups, 20#
Numbers--:
1) completed @ 260#
2) 265, 275, 285, 295, 300#
3) 385, 400, 415
4) 40
5) completed, 25#, completed, completed.
Notes--:
1) warmed up to 260 quickly and missed first 3 attempts. decided to restart and went 7 for 7, all of them feeling great (only last rep was caught poorly).
2) felt good. toughest part was the push jerk.
3) not a max here, which I was happy with. last time I hit 400 for 5, it felt real heavy. 400 and 415 felt rock solid tonight.
4) held on for as long as I could. had to work pretty hard for those last few reps.
5) this accessory work was tough. definitely wanted to only do a set or 2 of each, but then realized how important this part was for me.
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