New Cycle. New beginning.

Today is day one of a new cycle with Cj. Time to get fully focused now.

8:30 am

Endurance Work with Drew

AirDyne: 6-8 for 2:00 on - 2:00 off

1- .59

2- .59

3- .59

4- .58

5- .59

6- .59

7- .58

8- .59

*in miles

Programming for the day


A.
Four sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed

B.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest as needed

C.
Three sets for times:
Row 300 Meters
135/95 lb Squat Snatch x 7 reps
Rest 3 minutes

D.
Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets

12:30 pm

A) 170(1/1/f),185,200,210
 -PR's from the high hang and mid

B) 245

C) 1:28(UB), 1:49, 1:53

5:30 pm
D)Using 365 lbs for my max HBBS
225x5
255x3
295x2
330x1
340x1
315x5

12/29

A.
Complete as many rounds and reps as possible in 6 minutes of:
Hang Clean x 4 reps (185/135 lb.)
Handstand Push-Ups x 8/6 reps

Rest exactly 4 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 6 minutes of:
Deadlift x 5 reps (275/185 lb.)
Burpees x 10 reps
Double-Unders x 50 reps

Rest exactly 4 minutes, and then. . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
2 Chest-to-Bar Pull-Ups
2 Thrusters (135/95)
4 Chest-to-Bar Pull-Ups
4 Thrusters
6 Chest-to-Bar Pull-Ups
6 Thrusters
8 Chest-to-Bar Pull-Ups
8 Thrusters
. . . and so on up the ladder

A) 5+4 HC
B) 3+ 44 DU
C) 10 C2B+ 7 Thrusters

Good day today. I can definitely feel the fatigue and lack of fuel from the past couple days though. New cycle begins Monday!

12/28

A.
Take 15-20 minutes to build to a heavy-ish Snatch
(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)

B.
Take 15 minutes to build to a heavy Clean & Jerk
(same – let feel dictate the loads used)

C.
For times:
Row 500 Meters
Rest exactly 60 seconds
25 Overhead Squats (135/95 lbs)
Rest exactly 60 seconds
50 Kettlebell Swings (32/24 kg – Overhead if possible)
Rest exactly 60 seconds
50 Wall Ball Shots (20/14 lbs)

Please list times individually. For example: 1:28/0:56/1:41/2:02

(For full disclosure…I am using you all to get some data points for a few of my athletes who will be doing a variation of this workout at a team competition this weekend, so thank you for providing us with some help!)

A) 135/155/170/185/205(fx2)/215(f)/220(f)
B) 185/205/22/245
C) 1:44/1:37/3:56/3:06
D) Went swimming for an hour. Did some drill work then.

4 Rounds
2x 25 m Kicks only on the 90 seconds
2x 25 m Swim on the 60 seconds
-rest 1 minute

I suck at swimming. Going to start adding stuff like this 3 times a week or so.

Session at CFME with Zach

Stopped by CFME to get a training session in before I leave tomorrow. If you're ever in the Las Vegas area and need a gym to drop into, go directly to his! 

A) 20 minute EMOM

Odd Minutes:

2 Touch and Go Power Snatches at 170 lbs (80%)

Even Minutes:

3 Touch and Go Power Cleans at 225lbs (80%)

B) 5x3 Back Squats at 295 lbs

C) 2 Rounds

1 minute of Deficit HSPUs

(Focused on slowing down the kip to really work that ROM)

1 minute of GHD Sit-ups

1 minute of Rope Climbs

1 minute rest

 Score:

Round 1: 14/20/2

Round 2: 8/16/1

12/24

Flying home this morning. Decided to get in a quick session before I left Reno.

20 min. AMRAP

1/4 mile AirDyne Sprint(above 6800 rpms)

10 Burpees

30 Double Unders

Score- 9 + 1/4 AirDyne

Woof..

12-22

A.
Three sets, not for time, of:
15′ Rope Climb x 2 ascents
Alternating Pistols x 12-16 reps
Toes to Bar x 12 reps

B.
Six sets of:
Power Clean + Clean
Rest as needed

C.
Back Squat
* Set 1 – 5 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 1 rep @ 90%
* Sets 4 – Max reps @ 90%
Rest 2-3 minutes between sets.

D.
Complete as many rounds and reps as possible in 6 minutes of:
12 Toes to Bar
12 Kettlebell Swings (24/16 kg)
12 Box Jumps (24″/20″)

11:00 AM

A) skipped

B) 225,235,245,255,265,275(failx2)

-275 is my PC max.

C) 255×5,290×3,330×1,330×1(Bailed on the second)

-First time squatting in 3 weeks

We’ll see how I feel later with the metcon. Felt extra slow today with no drive. Thursday I hit a coach’s WOD up with my fellow UNR coach’s and took yesterday off. Body feels pretty good but those four days in a row just completely wiped me out.

6:00 PM

10-8-6-4-2

BW Bench Press(180 lbs)
Strict Suppinated Grip Pull Up

Coach's WOD

Fun little coach's WOD with UNR CF Team

In teams of two complete

50 Clean and Jerks (185)

Switch partners when second partner completes 40 Double Unders

-rest 5 minutes

30 Muscle Ups for time

Switch partners when second partner completes 12 burpees

Time- 19:07

Mr. Alex Baker and I won the workout! 

Dream team baby!!

12/20

5 x half mile AirDyne sprints

Results:

1:46,1:41,1:37,1:37,1:31

-Last round was an all out srint at 100%. I really wanted sub 1:30. Close

Later tonight.. Coaches WOD at UNR!

Days 2 and 3

Been a little lazy. Sorry guys. Here is how the rest of the online comp. turned out.

Tues

Day 2 of 3 – 300 Points Available

I.
Skills Test for Max Reps:
60 seconds of “No-Touch” Deficit Handstand Push-Ups
Rest 30 seconds
60 seconds of Weighted Pull-Ups (24/16 kg kettlebell)
Rest 30 seconds
60 seconds of Double-Unders

Rules and Standards:
* You may break as many times as you would like during the 60 second periods, only the total number of reps completed will be scored.
* The “No Touch” Deficit Handstand Push-Up may be performed on either paralletes (preferred method) or on 6 inches of stacked plates. At the top position the athlete must demonstrate full extension of the elbow and an open shoulder – chin through the biceps. At the bottom position the athlete’s ears must reach or break the horizontal plane of the paralletes or plates. The athlete’s head may not touch or rest on any surface.
* Weighted pull-ups should be performed with a 24/16 kg kettlebell suspended from a dipping belt. If you do not have a dipping belt, you may hold a dumbbell between your feet or legs. Weighted vests are not approved for this test.
* Double-unders may be performed with the rope spinning either forward or backward (I never would have thought to say that before April 2011).
* These skills will be worth 25 points each for a total of 75 points.

II.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rules and Standards:
* Athletes may face any direction they would like for the burpee box jump-overs. All that is required is that you hit your chest to the deck on one side of the box, then get both feet over the top of the box to the other side. You may clear the box in one leap, or you may land on the box and jump off – either is fine.
* Toes to bar should be performed as required in competition – heels behind hands at the bottom, toes physically contact the bar at the top.
* Shoulder to overhead should be performed as required in competition. Athletes may use any method of their choosing, but at the top the barbell must be overhead directly over the athletes’ heels with fully extended knees, hips and elbows.
* At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.
* 75 points are available for each portion of this event. 

Wednesday

Day 3 of 3 – 150 Points Available

For time:
10 Deadlifts (315/225 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots

Rules and Standards:
* Deadlift: The deadlift must be performed with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the barbell. The arms must be straight throughout.
* Chest-to-Bar Pull-Up: Dead-hang, kipping or butterfly pull-ups are all allowed as long as the arms are fully extended at the bottom and your chest clearly contacts the bar below the clavicle at the top.
* Wall Ball Shot: In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit a 10-foot target. The ball must hit the target for the rep to count. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted.

Tuesday

Part 1:
HSPU-3 =0
PU-7 =0
DU-120

Part 2:
A)12 S2OH (42 Reps)
B)26 S2OH (56 Reps)
C)10:41

Wednesday

Results:14:55

Very good tests over the past three days. Glad I was able to get a chance to see where I stand with some things. Aerobic base needs a ton of work right now. 

Day One:

Invictus Online Competition
Day 1 of 3 – 300 Points Available

Against a 25-Minute Running Clock: 

In 10 minutes or less, establish a 1-RM Ground to Overhead

At the 10:00 minute mark, perform the following. . .

For Time:
25 Thrusters (95/65lb.)
(9/6) Muscle-Ups
20 Thrusters
(6/4) Muscle-Ups
15 Thrusters
(3/2) Muscle-Ups

In remaining time establish a 1-RM Snatch

Rules and Standards:
Athletes may use only one barbell, and that barbell cannot be loaded when the clock starts. Athlete may warm-up prior to starting the 25-minute clock, but must break the barbell back down before commencing the event. Athletes will obviously want to establish their 1-RM ground to overhead with enough time remaining in the 10-minute period to breakdown their barbell to 95/65 lbs. As soon as the clock strikes 10:00, athlete begins the thrusters and muscle-ups. Males will use 95 lbs for their thrusters and perform 9, 6 and 3 muscle-ups. Females will use 65 lbs for their thrusters and perform 6, 4 and 2 muscle-ups. Upon completion of the thrusters and muscle-ups, athlete will use the remaining time to build to a 1-RM snatch. A very small, almost imperceptible press out will be accepted, but we expect this to be a snatch and not some awkward looking snatch-grip press from forehead to overhead. Watching videos of those only induces nausea. 

A)275
B)9:18(slightly embarrassed)
C)215

95 lb. thrusters shouldn’t difficult. They were. One word for that. P***Y. 

But really, It was a good first day. Missed both a 290 and a 280 Clean and Jerk and was happy I was able to rebound and come back to hit that 275. Also, super stoked that I was able to put up a 215 for my Snatch at the end. Big numbers, for the day at least.

12/13

Partner workout with the Muscle Hamster

3 Rounds for time:

10 Atlas Stone to Shoulder(150 lbs)

1 Mile AirDyne

550 meter run

Time- 32:31

First time in about 2 months that I can actually breathe through my nose. It's a weird feeling!

12/12

A.
For time:
Row 1000 Meters
10 Burpees Over the Erg
15 Shoulder to Overhead (155/105 lbs)

Rest 6 minutes, and then . . .

B.
For time:
Row 1000 Meters
15 Burpees Over the Erg
20 Shoulder to Overhead (135/95 lbs)

Rest 6 minutes, and then . . .

C.
For time:
Row 1000 Meters
20 Burpees Over the Erg
25 Shoulder to Overhead (115/75 lbs)

Rest 6 minutes, and then . . .

D.
For time:
Row 1000 Meters
25 Burpees Over the Erg
30 Shoulder to Overhead (95/65 lbs)

A)6:00

B)6:41

C)7:26

C)7:56

12/11

A.
Three sets, not for time, of:
L-Sit x 30-45 seconds
Double-Unders x 40-50 reps
Handstand Push-Ups x 10-15 reps
(if you are weak overhead, perform these strict; if you need work on your kipping handstand push-ups, work on those)

B.
Every two minutes, for a total of 20 minutes:
Clean & Jerk x 2 reps
(try to perform both reps within the first 30 seconds of the work period)
* Sets 1-2 – 70-75%
* Sets 3-4 – 75-80%
* Sets 5-6 – 80-85%
* Sets 7-8 – 85-90%
* Sets 9-10 – 90-95%

C.
Back Squat
* Set 1 – 5 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 2 reps @ 90%
Rest 2-3 minutes between sets.

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed

A) Turned it into a faster paced round just because I’ve been having issues with HSPUs coupled/tripled with other stuff

3 Rounds for time

50 Double Unders
15 Strict HSPUs
:30 L-sit Hold
-rest 90 seconds

1:40,1:40,2:10

B)215,215,225,225,245(1 fail),245,255,265(1 fail),275(failed first attempt,stopped)

had to cut it after that due to the fact that it completely exhausted me

C)Skip(still don’t want to squat heavy yet)

D)Skip

Partied a little bit for my bday last night and wasn’t fully recovered this morning. Also trained on an empty stomach. I really need to start making sure that I am getting enough fuel throughout the day. Still feel sluggish after taking last week off too.

12/10

A.
Five sets of:
Muscle Snatch x 1 rep
Rest as needed

B.
Take 15-20 minutes to build to a heavy Snatch
(let feel dictate, “heavy” doesn’t need to mean “1-RM” – just build to a weight that feels like the outer limit of what you are capable of performing with good mechanics)

C.
Three sets of:
Snatch Pulls x 3 reps @ 100% of 1-RM Snatch
Rest 2-3 minutes

D.
For time:
50 Kettlebell Swings (24/16 kg)
25 Chest-to-Bar Pull-Ups
40 Kettlebell Swings
20 Chest-to-Bar Pull-Ups
30 Kettlebell Swings
15 Chest-to-Bar Pull-Ups

Combined A and B

Worked up to 205. Attempted 225 and woooooof… It was heavy. Like, not normal 225 heavy.

C) 230
 

D) 12:39…….. Ummmmmmmm

So, after 5 days of doing absolutely nothing(but eating and dancing) I gotta restart the engine again. Body feels great and so does the mental side of things. Now, time to get after it!

Also, it’s my birthday today.. Yay.

12/3

A.
Build quickly to 80-85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 2 reps @ 80-85%

B.
Build quickly to 90% of your 1-RM Back Squat, and then…
On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%

C.
Four sets for times of:
20 Pull-ups
20 Wall Ball Shots (20/14 lbs)
40 Double-Unders
Rest 3 minutes

A) Worked up to 205

    EMOM done at 200

      (1/f),(1/1),(1/1),(1/1),(1,1)

B) Skipped. Old injury kinda flared up again. Going to gauge the heavy squats for a few days

C) 1:27, 1:24, 1:28, 1:22