Thursday July 31, 2014

Swords Squat Program

Week 2 day 2

back squat

2x265
2x280
3x295
3x295

Wednesday July 30, 2014 ...Clean & Jerk PR

A. 

 

Take 12-15 minutes to build to a heavy Clean & Jerk

 

Hit 275 which is a pr

 

cleaned 280 and had a decent attempt at the jerk, just didn't fully commit.

 

 

B. Three sets of:

Clean Pull x 5 reps @ 315 lb.
Rest 60 seconds
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 2-3 reps
Rest 60 seconds

26lbs, 35lbs, 53lbs for the c2b

C. 30 muscle ups for time

 

5:30

 

A minute slower than the last time I did it.  Started out with 10 and I think it was a couple too many.  Dip started to give me trouble and it slowed me down big time. 

Tuesday July 29, 2014

A)

Sword's squat program

Week 2 Day 1

Front Squat

2x215
2x230
6x245
6x245
6x245
6x245

B)

Tested my 1k row

3:12

Pretty sure that is a PR by a decent amount


Finished up with a light recovery row

Monday July 28, 2014

A. 

 

Three sets, not for time, of:

Russian Leg Lifts x 6-8 reps
(http://www.youtube.com/watch?v=208gsUy9S-c)
Double-Unders x 30 reps
Turkish Get-Up x 2-3 reps each arm

My Russian leg lifts were embarrassing

B.

 

 Six sets of:

Power Snatch from Mid-Thigh x 4-5 reps

135x5
145x4
155x4
165x4
175x3
185x3
195x2

A few weeks ago 185 and 195 were power snatch pr's, so I am real happy with this.

C.

 Strict Press

6@135

5@145

4@155 got 3

3@160 got 2

2@165 got 1

 

happy with this.

 

 

D)

 

8 min.

 

 max thrusters 95lbs

20 double unders omem

 

 

88 thrusters.

 

Testing out a competition wod here.  Went at 85-90% to see how it felt and how I want to strategize it.  Definitely more in the tank for this one. 

Saturday July 26, 2014...OUCH

Quickly worked up to a heavy thruster

Went up to 225

Wasn't trying to max out, probably had a little more


20 min amrap

20 thrusters 135
20 pullups
20 burpees

4rds

Had a few seconds to attempt another thruster but wanted absolutely nothing to do with another thruster. That wod hurts and is no fun. Really happy to get 4 rds.


PM

Swords squat week 1 day 3

Back squat

2x215
2x225
6x245
6x245

Friday July 25, 2014 Split Jerk PR

Felt pretty good today.

A. 50m farmers walk L/waiters carry R

50m farmers walk R/waiters carry L
rest as needed to full recovery
x5 sets (heavier in the farmers carry than the waiters carry hand,
positional focus)

 

 

Did the waiters carry with 53lbs and farmers walk with 70lb

 

 

B. work up to a heavy split jerk

hit 275 which is a PR

JUST missed 285.  Think Ill get it next time

 

 

 C. 6 set of flex on beach complex at or above 185lbs.
     (1 snatch + 1 tng snatch grip deadlift + 1 hang snatch + 1 ohs)

Was feeling a little tired, so I just worked up to a heavy instead of 6 sets above 185.

Hit 195.

Got to the hang again at 205 but couldn't hit.  Pretty confident I will get the complex at 205.

D. 3 sets of 20 GHD situps.

I am getting a lot better at these.

Thursday July 24, 2014 Sword's squats Week 1 Day 2

Sword's squat program

Week 1 Day 2

215x2
230x2
245x6
245x6
245x6

Wednesday July 23, 2014 Hardest training day yet

Today was definitely the hardest training day I have had.  Had to muster up something extra to get through it, but feels great to get through a tough one.

A.

 

deadlift

3x315

3x365

3x405--- got 2 tng

 

Still have a little tweak in my hamstring and it made these a little uncomfortable.  Form got sloppy on the 405, I think I could have gotten the 3rd rep but I didn't want to attempt it with the form I had on the 2nd.  Felt like my body was protecting the hammy a little and it led to me pulling all back.

 

B.

 

5 sets of:

Clean x 1.1.1
(rest 10 seconds between singles – try to perform all sets at or above 250lbs)
Rest 90-120 seconds
Strict Overhead Press x 3-4 reps
(complete all sets with between 145-155 lb.)
Rest 90-120 seconds

 

Cleans- 250, 255, 260(got 2), 250 (got 2), 250

 

racked all the misses but my back was shot from the deadlifts and it gave out on me a couple times.

 

Strict overhead press- 145x3, 145x4, 150x3, 150x3, 155x3

 

C.

 

One set of:Strict Overhead Press x 10 reps @ 125 lb

 

got all 10

 

D.

 

7 min amrap:
8 deadlift 275lbs
4 strict hspu

5 rounds + 3 deadlifts

Deadlifts are feeling better. Was able to get 3 rounds unbroken then I ran out of steam and had to grind them out.


rest 3 min
7 min amrap:
7 power clean and jerk 185#
7 hspu (kipping)

2 rounds and 1 clean and jerk

I had close to zero left at this point. I was sweating so much that the mixture of sweat and chalk began to form almost like a cream which made it very difficult to clean the bar
 
rest 3 min

7 min amrap:
14 KBS 2 pood 70 lbs
7 toes -2bar

5rds and 1 swing

this one was just a grind

I feel like I just got knocked the fuck out

Tuesday July 22, 2014

6 sets of:

A1. Hollow body hold- 30 sec

rest 30 sec.

A2. plank hold-30 sec.

rest 30 sec.

 

Those hollow body holds get rough.  had to fight for the 30 seconds

 

B)  Swords squat program

 

Started this today

 

Week 1 Day 1

 

Front squat

 

6x185

6x195

6x215

6x215

 

C)

 

 4 sets for times of:

7 burpee box jumps 24 inches AFAP

row 30 calories

rest 3:30

 

1:32, 1:35, 1:40, 1:39

 

This one snuck up on me and hurt more than I anticipated.

 

D. 3 x 10 back extensions

 

E) Mentally prepare for tomorrow's training, because it is gonna be a rough one.

 

 

 

 

 

Monday July 21, 2014

A. 

 

Three sets, not for time, of:

Bridge-Ups x 5 reps of 10 second holds
V-Up x 10-12 reps
(V-Ups should be performed as quickly as possible)
L-sits 20-30 sec

B.

 

Six sets of:

Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest as needed

got up to 175 lbs,  failed at 185

Legs are still a little shot from Friday and Saturday

C.

 

 3 sets of :

 

12 muscle up for times

rest 4 min

 

:42, 1:25, 2:32

 

Saturday July 19, 2014

8 sets of:

A1. close grip bench press x 5 reps 165lbs

rest 45 sec

A2. bent over row x 5 reps 155lbs

rest 45 sec

Done 

B. 3 legless rope climbs not for time

Done

35-25-15
hspu
c2b
airdyne calories

13:48

My legs hurt so bad from yesterday's Metcon, I was actually having a hard time kipping the hspu.  Hspu were tough. C2b went really well and I made up a lot of time on them.  I didn't think my quads could hurt worse than they did before the wod but the airdyne took them to a new level.

I currently cannot move.

Friday July 18, 2014 Wheelchair

A) Worked up on snatch complex

1 snatch + 1 tng snatch grip deadlift + 1 hang clean + 1 overhead squat

hit 195

got to the hang snatch at 205 but couldn't get it.  Tweaked my hamstring yesterday and it was pulling from the hang.  Hopefully next time I can hit 205

B) 5 sets @ or above 80% of what I hit in A.  (took it out of 205)

165, 175, 185, 195(missed the hang), 185

C)  "The Wheelchair"

for time:

10 back squats @ 315
20 Squats @ 225
30 Squats @ 135
40 air squats

8:42

This workout is appropriately named. ouch

Wednesday July 16, 2014

A. 3rds not for time

20 sec. l sit

10 sec handstand hold

10 toes-2-bar

 

B. Work up to a heavy clean & jerk

 

255lb

 

Couldn't get the jerk to go today.  Cleaned 265 twice and missed the jerk twice, then got annoyed with 265 so went to 270 and cleaned that twice and missed the jerk twice.  The attempts at 270 were actually both pretty close.  Really need to work on getting my head through. 

 

c. deadlifts 3x3 @ 365

 

done

 

D.

 

 

For time:
Row 500 Meters
50 Kettlebell Swings (32 kg)
30 135lb overhead walking lunges games standards
Row 500 Meters

 

11:45

 

 

First time doing overhead lunges and it didn't go as well as id have liked.  Made the mistake of snatching it up and keeping a snatch grip.  Felt much better when I went to a narrower grip.

 

 

 

Tuesday July 15, 2014 Running, Rowing, Airdyne

Row 1k @80%--------3:30


rest 3 min

run 1k @80%- 5:00


rest 3 min

Row 1k @90%----3:19


rest 3 min

Run 1k @90%----5:20

rest 6 min

Row 1k @100%----3:19


rest 12 min

Run 1k @100% 5:12


+

Airdyne 20 min z1

Monday July 14, 2014

Snatch was a real struggle today.  Pull felt fine and  I was getting under the bar fine, but my hips and hamstrings were so tight that I missed a ton of snatches out front. 

A. 6 sets of snatch x 2 reps

(1st set begins at 195)

 

195, 200, 205(Failed second), 205 (failed second), 195, 205 (failed second)

 

Was under everyone of the failed attempts but got pulled forward just enough on all of them to lose it on a knee.

 

B. Strict Overhead Press

* Set 1 – 5 reps @ 95lbs
* Set 2 – 5 reps @ 115lbs
* Set 3 – 5 reps @ 135lbs
* Set 4 – 3 reps @ 145lbs
* Set 5 – 3 reps @ 150lbs
* Set 6 – 3 reps @ 155lbs
* Set 7 – 10 reps @ 120lbs
Rest 2 minutes between sets

 

Got everything except 155lbs, only hit 2 there.

 

 

C. Four sets of:

Strict 20lb weighted Chest-to-Bar Pull-Ups x Max Reps
Rest as needed

 

5,5,5,5,

 

D. max unbroken muscle ups: followed by 3 every 30 sec until unable to complete

 

14 on the max set, which is a PR.  Then was only able to get 2 sets of 3

Saturday July 12, 2014

End of a tough week. Did not have a lot in the tank today...felt really slow

Work up to a tough triple squat clean

255

Emom 10 min

Even box jumps 30inch
Odd squat clean 185

Done

Friday July 11, 2014

Training straight off a 2 hour drive, felt a little tight and tired but overall the session went well.

A. 5 sets of: Unbroken alt. 1 arm pull-ups

Right.          Left 
6                  3
5                  3
5                  3
5                  3
4                  3

These went better than expected. Guess my right side is a lot stronger than my left

B. work up to a heavy hang power snatch

195

This is a pr for any power snatch. Really happy about hitting 195. Hopefully can get a little more from the floor.



C. take 80% of b and do 1 every 20 sec. x 6 min

155 

Felt pretty easy

D. For Time

10-1

Unbroken thrusters @ 135

unbroken c2b

9:46

This one was tough and hurt. Chest to bar were fine but keeping the thrusters unbroken was tough. 

July 10, 2014 rest day

Wednesday July 9, 2014

A)

5-4-3-2-1

A1. clean pulls@ 225-255-285-315-335

rest 30 sec.

A2. squat cleans @ 185-225-245-265-285

rest as needed

 

This was a real tough workout.  This had me sweating hard and tired pretty quickly.  Missed 285 twice.  Got a good pull and had my elbows under it on the 2nd attempt, but I was just too fatigued.

 

B)

 

 Five sets of: Push Jerk x 2-3 reps
 Rest 2 minutes between sets

 

205x3

215x3

225x3

235x3

245x2 failed 3rd rep

 

real happy with this.

 

 

C) strict press 115 x 10 reps

 

done

 

D)

 

3rds for time 

7 muscle ups

14 power cleans 175/120

21 burpees

 

12:21

 

tough metcon.  Was completely exhausted going into this one, had to will myself just to start the clock.  I would like to see myself under 12 on this one, it is definitely there.  broke up the 3rd set of muscle ups 4,3...would like to go unbroken on the muscle ups.  burpees were a little slow.  Cleans had a good pace.

Tuesday July 8, 2014

Warmed up with a little rowling and practiced handstand walks.

    Handstand walks are really coming along.  Starting to feel comfortable on my hands and am consistently getting more distance.  Even through in some direction change and got one turn around.



Conditioning

3 min max calories airdyne @ 80%

rest 2 min.

3 min max calories airdyne @90%

rest 10 min.

3 min max calories airdyne @100%

 

70 cals, 70 cals, 80 cals

 

That bike is just pure evil.  My legs feel like they were used as punching bags.

Monday July 7, 2014 Front squat PR

A) Work up to heavy front squat

5x185
3x225
1x255
1x280
1x305 PR
1x315 F


Legs were not feeling great today and my hips were really really tight, so I am happy I was able to hit the 305 pr.  315 did not feel bad on the way down, just didn't have the extra gear today.  On a good day I feel like id have made that one. 


B) 6 sets of 1.1.1  snatch deadlift to above knee + a full snatch

135,155,165,175,185,195(got 2)

These were tough and took a lot out of me.  Happy with these.

C)  80 ghd sit-ups nft

done

D)

50-40-30-20-10
wallballs 20lbs
double unders

7:48

Pretty happy with this.  Was exhausted going into, still felt pretty good.

Saturday July 5, 2014 Hero Wod Daniel

Did the class workout today, which ended up being a team wod.

50 pullups
400 meter run
21 thrusters 95
800 meter run
21 thrusters
400 meter run
50 pullups

This was a tough one, good Saturday workout.

Friday July 4, 2014

Woke up and felt like lifting, so I did.

Work up on hang snatch

195lb

Just wanted to get a few reps in, was feeling a little slow and I get gun shy for some reason when I lift in my garage....might have to do with the inch of clearance I have when I snatch.

Power clean + push jerk

245lbs

Cleaned 255 and got a real good push on the jerk but didn't get my head through. Need to work on getting my head through

Hatch week 11 day 2

Back squat

5x205
5x215
5x235
5x235

Front squat

5x175
5x205
5x225
5x235

Wednesday July 2, 2014 vacation wod

My judgement was clouded by the fact that I took off yesterday and ate like a maniac last night, so I felt the need to punish myself. That lead to a wod that was borderline silly. This also lead me to realize that when I'm not specifically told what to do, I am lost and dangerous.

For time

100 dub buy in
20 pistols
30 burpee pullups
40 dumbbell snatches 50lb(most they had)
50 dumbbell thrusters 35lbs
40 db snatches
30 burpee pullups
20 pistols

19:46

Cash out: eat my face off

July 1, 2014 vacation rest day

Rest day