Tuesday September 30, 2014

A. 3rds nft 

10 planche pushups

lever progression 

5 handstand attempts

 

planche pushups are getting better

Levers had to start from scratch because they were not there.

handstands started to click a little

B. 5 sets of 

5 close grip bench press @ 185lbs

rest 30 sec.

5 bent over rows ahap

rest 60 sec.

 

done. bent over rows at 205

C. 30 burpee bar muscle ups for time

 

4:35

 

these went well.  I've gotten the hang of the bar muscle ups

D. 5 c2b every 20 sec. x 6 min.

 

done.

Monday September 29, 2014

Felt real good today.  Back was loose, legs felt decent

AM.

A. 3rds nft

10 sec l-sit

3 turkish get ups per arm

5 bridge ups

 

My L sits have gotten a lot better. Was able to get my legs straighter today than ever before.  The gymnastics focus is working.

 

B. Snatch pulls 3,3,2,2

 

3x235

3x235

2x245

2x255

 

Pulls felt real good today.  If I am able to translate the technique focus from the pulls to my snatch, I should be able to make some prs in the near future.

 

C. Back squat 3 x 3 (70-80-90%)

 

3x255

3x295

3x315

 

Legs felt ok, but hips were feeling tight.  Really wish I could fix that.

 

D. 3rds for time

5 power snatches 185lbs

15 boxjumps 24 inches

30 wallballs 20lbs

 

11:05

 

Real pumped about this one.  Was intimidated by the 185lb snatches when I saw them, but they went real well.  Went 20/10, 15/15, then unbroken on the wallballs.  Was afraid to gas my shoulders out for the snatches if I went unbroken from the start. 

 

Overall, a great start to the week.  Metcon tonight

P.M. 

omem x 20

odd-row 250

even-20 sec. hollow rock hold

Saturday September 27, 2014

Back still a little tight but otherwise felt good today

5 rounds

Run 400
15 c2b
10 strict hspu

17:05

Went unbroken on the c2b and unbroken on the handstand pushups until the last 2, which was really annoying.  I need to work on my running, felt like my 400s were slow and tired me more than they should have.

Friday September 26, 2014

My back felt horrible today.  Blew up on me overnight from the deadlifts on Wednesday.  Did not have much on my lifts today.

Work up to a heavy-ish pause front squat

275

Work up to a heavy-ish power clean

only had 255 in me today.  back was just not having it.


Open Wod 14.4

14 min amrap

60 cal row
50 t2b
40 wallballs 20lb
30 cleans 135
20 muscle ups

got 15 muscleups, which ended up being a mix of ring and bar muscle ups.  Had to come off the rings after 4 because of a loose bolt. 

Overall I am really happen the way the wod felt.  My back was not with me at all and it still went ok. 
Went with sets of 5s on the t2b and it maybe felt too good, probably could have gone maybe 6 or 7s.  Only place I really felt my back was on the wallballs so I went 20/20, normally id like to go unbroken on the wallballs.  I could have definitely picked up the pace a little on the cleans.  With a few tweaks to rep schemes and a little more urgency, I think I can definitely get back to the rower.

Wednesday September 24, 2014

Busy day today. Had to take a test this morning and it is my daughters 1st bday, so ended up being a late night in the garage.

Week 1 of deadlift program

75% 5x5 taken out of 450

Done at 345

Super super slow on the way down because my daughters were sleeping and have to keep noise down. So the deads were extra tough

Was suppose to be 335 and I realized it was 345 by the 3rd set but was too lazy to change it. I've been doing that a lot lately and need to pay more attention.

Deads felt ok

Row 500
For time

1:29

I think I need to work on my rowing technique. My conditioning felt great throughout the 500 but I could not get the split below 1:28

Tuesday September 23, 2014

A.

3rds nft

15 planche pushups

3 muscle ups- (exaggerate the negative, keep it strict)

lever progression

 

It is amazing how many weaknesses gymnastics exposes.  I have a lot of work to do on this kind of stuff. 

Just realized now that lever progression was a separate exercise.  Have to try and throw these in another day this week.

B. Close grip bench press 5 x 3 @ 185

done

C. 5 sets of:

15 unbroken tng push jerk @ 155 

rest 2 min.

 

:29,:33,:38,1:24,1:21

 

was only able to keep 3 sets of these unbroken.  My shoulders and triceps completely gassed out after 10 on the 4th set. 

D. 10 min. amrap 

10 toes-2-bar 

50 double unders

 

10 rds. 

 

was able to keep these on the minute.  went 5 and 5 on the t2b from the start with basically no rest in between, just a quick shake out.  Usually I feel like I could have gotten a few more on an amrap, but not on this one.  I think I pushed this one as far as I could go with the t2b.  pretty much every round took about :58.

 

 

 

Monday September 22, 2014

A. 3 rds. nft

5-good attempts at a handstand

20 Hollow rocks

5 pistols each leg

felt like the hollow rocks are coming along

got a couple of decent handstands, but they are so hit or miss.  end up going backwards a lot.

B.

Back squat 5 x 5 (45-55-65-75-85%)

rest as needed

165,205,235,275,315

got them, but they felt a little heavy today

C. 10 min. amrap snatches @ 200lbs. (start off slow then turn it on. Stop if you get to 20)

18

wanted to get to 20, and think it is there on a good day, but I was really fighting them for the first 10.  Started to click for the last 8 but it was too late to get the 20, I already missed one on a knee and had to take an extra 30 seconds to get back in a groove after the miss.  I am pretty sure I got into a habit of coming off the ground with my shoulders too far in front of the bar and this is why I keep finishing so far out front(and ending up on a knee).  Last 8 I really focused on fixing that and it made a huge difference. 

D. 3 x 20 ghd situps

rest 90 sec.

done

P.M. 
6 sets of 
3 min 60 cal
3 min. easy

Done

Saturday September 20, 2014

Didn't have much today. Back and legs were tired from the start

3 rounds

Row 1000

Run 800

22:46

Friday Septmber 19, 2014

A. Front squat 5 x 2 

50-60-70-80-90%

 

155,190,220,285,285

 

4th set was suppose to be 255 and I thought it was when I did it.  But upon further review it was 285.  Thank god because it felt really heavy when I was squatting it thinking it was 255

B. Squat snatch gauntlet - 3 tng reps on the min beginning at 115lbs -

add 5lbs per min until failure

 

Got to 185 which was in the 15th minute.  Caught the 3rd one on a knee and was too tired to get up.  This one snuck up on my as far as how fatigued I got during it.  There didn't end up being a whole lot of rest with changing the weights.  Overall the snatches felt great, it was the fatigue and grip that got me.

C. 3 x 5 bulgarian ring pullups

 

done.  My shoulders did not love these.

D. 7-6-5-4-3-2-1

Squat clean 225#

Bar muscle ups

 

16:22

 

I was very cautious out the gate with the cleans.  I thought that the bar muscles ups were going to go on me, so I was really taking my time with the cleans.  I ended up doing the muscle ups unbroken and they were not really a problem (mostly because the new speal bar is awesome).  If I had to do it again, I would push the pace on the cleans a little more.  Overall,  the workout was a good test and good learning experience with heavy weight and a tough gymnastic move. 

 

 

Something a learned today- I need to push myself more often into metcons in a fatigued state.  A lot of times I get caught up in how fast I want to do a metcon, so I try to let myself recover as much as possible before I start.  Today I was strapped for time and the snatch gauntlet wiped me out, but I had no choice but to get the metcon in with not much rest.  I felt like I was in trouble on the first few cleans, but in competitions this is often how the 2nd, 3rd, or 4th workouts are going to feel.  And I need to get use to it.  Times don't always matter in training. 

Wednesday September 17, 2014

Legs were a little tired today, couldn't get them to do what I wanted them to.

A. Power clean; 2, 2, 2; rest 2 min

185,205,225,235(didn't get the last clean)

was getting decent pulls today but my legs were getting all splitty instead of getting a nice drop. 

B. Clean pulls; 1, 1, 1 @100% max clean; rest 2 min

done at 300

C. back extensions 3 x15 reps

D.

For time:

with a 20lb weight vest

farmers walk 800 meters with a 70lb k.b. in each hand

 

14:25

 

nothing fun about this one, but a nice one to grind out and push a little. 

Tuesday September 16, 2014

A.
Three sets, not for time, of:
Bridge-Ups x 5 reps of 10 second holds
Handstand taps 10-15 reps try not to let your back arch
20 hollow rocks-make sure you feel your lower back in connection with floor

B.  close grip bench  press;5,4, 3, 2, 1; rest 2 min

165,185,205,215,225

C. 

omem x 20 min

odd-3 burpee muscle ups

even-10 toes-2-bar

 Got all 20.  All t2b unbroken.  This one was tough

Monday September 15, 2014

Done with the competitions for a little bit and back to training .

A. 
Work up on 3 position snatch (high hang, just above the knee, just below the knee)

 155,175,185,195(missed the last one a little out front), 200 (put the straps on for this one)

my quads and hips must still be shot because Ive gotten into a habit of catching snatches on a knee.  Happened again today on 2 out of the 3 at 200. 

You'll have to take my word on the 3rd one because I ended up three feet off the platform, but I hit it and it was ugly like the first one.  For visual reference it looked just like the first one.

B.  4x2 pause squats

225, 255, 275, 305


C. 

20 minutes

1 minute on, 1 minute off

row for cals

25,25,26,26,25,25,25,25,25,26

felt good on the rower today.  The last 2 rounds hurt a lot.

Wednesday Septmeber 10, 2014

Took 20 minutes to try some freestanding handstand push ups

got up a couple times from a head stand position but can't figure out how to get back down and string them.  Fun to practice, going to take a lot more to get it.

not very smooth

run 400 focusing on long strides

then with a 20lb weight vest death by 10 meter sprint

got 15 rounds total but only the first 10 with the vest.  had a strap malfunction and not enough time to fix it, so I ditched it and finished without it.

Tuesday September 9, 2014

Legs still feel horrible

A.
 3rds nft

15 hollow rocks

10 bridge ups

5 strict leg lifts

B.

Work up on split jerk

stopped at 255.  nothing at all in my legs, this was ugly

C.

 

 3 sets: for times of:

10 muscle ups

rest 4 min

 

:37, :37, 1:03

 

got the first 2 unbroken and the third 7,3.  Think I had the 3rd unbroken in me but I felt like my hand was ripping and came off. 

 

Muscle ups felt great today.  Trying to work on kipping the dip.  Was not smooth or near perfect yet but just a little effort made a huge difference.  Going to keep working hard on that.

 

this is the 2nd set

 

 

 

My legs flail around too much.  need to work on staying tighter.

Monday September 8, 2014

Holy crap, I am soar.

Worked a light on the flex on the beach complex

just went to 185, legs are torn up


rowed for 15 minutes

Saturday September 6, 2014

Competed in the battle of the boxes today.

My team was awesome today.

We ended up tied for 2nd (technically 3rd with tie breaker) but tied for 2nd sounds better

Hit a pr clean today at 300lbs

Wanted to do a little better in my other two events, but overall was a great day

Back at it Monday, another competition Saturday

Friday September 5, 2014

some mobility

20 minutes on the airdyne.


Time to get ready for tomorrow's competition.

Wednesday August 3, 2014

Competitions the next two weeks, so the training will be light this week and next.

5 rounds

ona 2 minute clock
row 250
max double unders

rest 2 minutes

130, 127, 126, 130, 125

638 total

Monday September 1, 2014

Mixed results today

Work up to heavy front squat

315 pr

Been working really hard on my front squat

Work up to heavy snatch

Missed 230 6 times

Had a chance to make all 6 just couldn't connect. I know it's there just need it to click.  Overall I'm not mad at the effort after pring front squat right before.

Here my 3 best attempts

the end of this one pretty much sums up my overall feelings for the snatch today