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) Later
B) 3:41, 4:51, 4:57, 5:02, 4:06
-Not too sure what happened with 2,3,4. I basically just mentally
checked out. Right before round 5 started, the only thing I had in the
back of my brain was Josh saying, “Don’t be a pussy, and get after it.”
I’m definitely learning a lot about myself during these types of sessions. Still lots of work to do though.
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 & Jerk, and then…
On the minute, every minute, for 5 minutes:
Clean & 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) 205
-Snatches felt great today
B) 255
-255(f), 245(f), 245, 245(f), skipped the last attempt because I was really frustrated at this point..
12 Days of Thankfulness
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)
Well, it’s not quite Christmas yet, but it might be time for a new
monthly tradition of hardening up and slogging through a longer, lower
intensity effort. Follow the movements to the tune of the song 12 days
of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Friday
A.
Six sets of:
Clean + 2 Front Squats
Rest 2-3 minutes
Aim to keep all sets at or over 85% of your 1-RM Clean.
B.
Three sets of:
Clean Pulls x 1.1.1 @ 100% of 1-RM Clean
Rest 2-3 minutes
C.
Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar
D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)
Saturday
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.
Wednesday
Was capped at 48. Almost half way through the man makers when I had to stop. Woof.
Friday
A) 265×2, 275×2, 285, 300(f)
-Feeling really sluggish all week. CNS just won’t wake up. Sloppy, sloppy pulls on the bar.
B) 315
C) :54-1:00 left to rest
-Drew and I did it shotgun style. As soon as I finished the cluster, he would hop the barbell.
D) :49, :41, :41, :43, :37
-Box was in a small corner with plates stacked on it so I was a
little hesitant to bound. Last round was all bounding pretty much
though.
Saturday
A) Worked up to 305. PR from the back rack and also PR for going overhead.
B) 11:41
-First split was 2:22. Muscular fatigue set in on the HSPU’s. Meh,
pretty unhappy with how they went. Everything else felt fine.
C) Skipped. Went ice skating instead. Also, we put gravel down this morning in our front yard. So I’m counting that.
Went to open gym at a gymnastics gym this morning. James worked with us for a couple hours. I am surprisingly pretty tired from that. Pretty fun Saturday and a great way to reset my focus after an awesome training session Friday.
A.
Five sets of:
Front Squat x 1 rep
* Loading – 70%, 80%, 85%, 90%, 95%
Rest as needed between sets
B.
Take 15-20 minutes to build to a heavy Clean & Jerk
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
C.
Three rounds for time of:
Row 500 Meters
155/105 lb Clean & Jerk x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
1 min to complete 10 KB swings with 62 lbs and 5 burpees
1 min rest
-Breathing felt good. Still having trouble though with this sinus bs
though. Makes it really difficult to inhale through the nose. Going to
the health center in the next couple days to get it checked out.
This post is just a small portion of my thoughts on this past weekend-
First and foremost I just want to say thanks to the CF Invictus family/staff for being so hospitable and supportive. The environment that was created in that gym is something that I have never seen or been around before. I didn't once during the entire weekend feel like an outsider and I think that's really important when trying to create a comforting atmosphere.
Friday:
Went to Pacific Beach during the day to enjoy the water a little bit. Did a small partner workout with Drew to get some blood to the legs. Had a nice sand recovery run with the boys after. At night, we went back to the gym for a squat session and meet and greet.
Saturday:
Arrived at Invictus at 8 am. Opened with some snatch work. Hit 90 kilos and then immediately moved up to 100. Probably not the smartest idea. Ended up missing both 100 and 105. However, on the positive side, I missed every rep behind me. Worked a lot of gymnastics work and then ended the night with a 6 min. AMRAP capacity test.
12 Pullups
12 Burpees
12 Box Jumps
Score-5 Rounds
Oh yah, I also wore this...
Rocked It!
Sunday:
Opened up with Clean and Jerks. By now, my shoulders were COMPLETELY immobile. Worked up to 120 kilos. Missed 130 and 136 because I literally couldn't get my shoulders in position. After that we worked a lot of muscle up and barbell cycling work. We did two met-cons during the day.
For time:
6 Cleans (195 lbs)
6 Muscle Ups
6 Snatches (145 lbs)
6 Muscle Ups
30 Shoulder to Overhead (95 lbs)
6 Muscle Ups
Time: 5:34
For time:
40 HSPU
2-4-6-8-10 Ladder of
Deadlift (275 lbs)
Burpee over Bar
Time:4:46
Monday:
Ran/Hike/Walk/Crawled the Kwaay Paay trail. It sucked. However, I did suprisingly better than I thought I would. 17:54 was my time. Oh, did I forget to mention that it's about a mile long or straight up! The view from the top was amazing though! Post trail run, we all met up for breakfast.
Kwaay Paay. That tiny bump in the middle is the summit.
Overall, It was an amazing experience! I was lucky enough to train with some of the best athletes around the country and to learn from some of the greatest minds in the sport. Definitely looking forward to the competition season this year!
A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)
B.
Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps
(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
Rest 45 seconds
D.
Every minute, on the minute, for 6 minutes:
20 Double-Unders
10 Toes to Bar
10 Double-Unders
A) 185x9, 205x2
Snatchin' in a bucket hat. Oh yah!
-Missed first full snatch on 185 and the full snatch on attempt 1 on 205 and the hang on the second 205 attempt
B)255x3x3
5/3/2, 4/2/2/2, 3/2/2/1/1/1
-HSPU were done with parallettes. I messed around with the deficit. Used
a 25 and 45 lb rogue hi-temp bumper and an ab-mat for the first set.
Added a 10lb hi-temp for the last two.
-And then right after I did one round of tabata AirDyne
total miles: 1.1 miles
C) Skipped
D) Done
Cutting the volume a little this week to keep fresh for camp this weekend. Also, I wore a cool bucket hat when I snatched today.
A.
Three sets, not for time, of:
Box Jumps x 10-12 reps
(if you cannot rebound from a 24/20″ box, choose a smaller box until you establish the rhythm)
Unbroken Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps
B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3-5 – 1 rep @ 90-95%
Rest 2 minutes between sets.
C.
Every minute, on the minute, for 20 minutes:
Hang Clean + Clean
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