7/30

A.

Deadlift with chains

-Build to a heavy double

B.

AirDyne Sprint

10 x :30 on :30 off

C.

3 sets

Banded tricep push down x 12

Hammer Curls (50 lbs) x 12

A) 405 + 40 ish lbs of chain at the top

-Felt really good deadlifting today. Very pleased.

B) Total distance - 1.63 miles

C) Done

7/29

A.

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

B.

Every two minutes, for 10 minutes (5 sets):

Back Squat x 1 rep @ 95%

C.

3 rounds individually timed

270 m run

10 alternating dumbbell snatches (70 lbs)

5 HSPU (12 in. deficit)

-rest while partner goes 

D.

10 minute AMRAP

2 legless rope climb (from seated)

-can only work while partner holds sandbag in bottom of a squat
Drew held a front rack

2 pm 

A) 285, 325, 365

B) 385

C) 2:47, 2:24, 2:08

-These felt good. Running felt good and my shoulder/back felt relatively fine. Opted for the lighter weight and lower reps to make sure I didn't put too much strain on it. 

5:30 pm 

D) 11 each

-Opted for the back rack to save the shoulder/back again.

Past couple days.

Wednesday

10 mile WattBike trial

time: 26:42

woof..

Thursday

Nobody showed up for my 3 o'clock so I hit up a couple small pieces

3 rounds:

AirDyne Sprint

1 min on 1 min off

:30 sec on :30 sec off

Total Dist: 2.87 miles

12 min. AMRAP

20 yd plate push(rubber plate on turf=a lot harder than I thought)

20 Double Unders

Total: 6 Rounds + 20 yd

Okay.. today blew because I was in an enclosed upstairs area with basically no air circulation.. HELLA SWEAT! 

Had an awesome dinner with some great people. Played UNO and darts. Ended the night with some New Girl (new favorite show). Couldn't have asked for a better night! 

I also had one of these... 

Peanut Butter Pop-Tarts with ButterFinger ice cream!

7/22

A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep

Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%

A) Stopped at 225
B) 135, 145, 155, 165, 175, 190, 200, 210, 225, 240(f)
-Good speed today. Left the barbell just out in front a bit
C) 275, 315, 365
D) 385 (9/10)
-Failed the very last rep. SO CLOSE!

Had to cut the FS short because having a barbell in a rack position still does not feel good. It's literally the only movement that gives me any type of pain. I have a feeling it's another rhomboid muscle strain, that's just not as severe as the last one. Hopefully it heals up soon because it's quite annoying.

Early.. early pull. #badbrian

7/21

15 minutes of continuous sled dragging. 

Total- Just under 1000 m 

Back is a little unhappy today. We'll see how it feels this week.

7/20

A.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep

*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%

B.

15 min AMRAP

Increasing ladder each round. 

AirDyne Sprint (.10, .20, .30..etc)

Double Under (10,20,30..etc)

Barbell Rollouts (1,2,3..etc)

A) 95, 115, 135, 155, 155, 170, 185, 190, 195, 200, 205, 215 (5 lb PR)

-Went on to attempt 225 a bunch of times(like 4..lol). Ended up hitting 225 but I was just below parallel. Next time

B) 6 rounds

AirDyne -2.10 miles

Double Unders -210

Barbell Rollouts -21

And now my back is once again somewhat aggravated... ugh.

 

Instead of my normal post

Well, instead of my normal post, I am sharing this article with everyone. 

Once again, I have injured my back. Same thing, just on the left side this time. It's not as serious as the last one but still uncomfortable when I do anything really.

Decided to cut today's session early after three clean and jerk clusters..

Going to take a couple of days to let it relax and hopefully it calms down.

Beaten Down and Broken.

"Listen to your body. Don’t push through legitimate injuries because you’re too tough or hardcore"

SuperTraining Visit

Dropped in to Super Training Gym again to train with the big.. big homie Mark Bell. Met up with a good number of STRONG CFer's from around the area.

• Drew Canavero
• Blair Morrison
• Ben Alderman
• Charlie Zamora
• Travis Cassidy
• Justin Riley
• Arturo Fernandez

Yea... That's some really pretigous names to be training with one would say! There was no shortage of yelling, loud music, and inappropriate jokes being made.

Here's what was on tap for the day.

Worked up to a heavy banded box squat single with a cambered bar.

345 lbs

Worked up to a heavy triple for deadlift

405 lbs

 

Hit 415 for one..(not my better lift one could say.)

Finished off with some accessory work

• Heavy Reverse Hypers
• GHRs
• Heavy Seated Rows

Baller ass day with some awesome athletes exercisers!

7/15

A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

C.
Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes

Use jerk blocks if you have them.

D.
Four sets for max reps:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press (95/65 lb.)
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

A) Done
B) 95, 135, 155
C) 185, 200, 225
-Stopped there because my scap on my left side was acting up
D) SPU- 16/13/11/12 (all double overhand)
PP- 30/23/25/29
PU- 19/15/15/13

Total-221

7/13

Three sets for times of:
Run 1 Mile
185/125 lb Hang Squat Cleans x 10 reps
20-Yard Front-Racked Walking Lunge (185/125 lb)
Rest 6 minutes

1- 12:08
2- 13:50
3- 15:40

Slow.. Slower.. Then the slowest. Nothing too much more to say about it. I can talk about my lack of caloric intake or my lack of proper sleep.. but excuses aren't going to make up for the lack of mental prepardness.

Work to do. And lots of it.

7/12

A.
Four sets of:
2-Position Snatch
(high hang, 2″ below the knee)
Rest as needed

Build over the course of the four sets.

B.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
Rest 2-3 minutes

Do not exceed 95% on your back squat. All percentages throughout this training cycle (now until Games) should be keyed off of your testing week results.

D.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
Squat Snatches (165/110 lb.)

A) 155, 177, 195(1,f), 200

B) 165, 195, 205, 225, 240, 255, 270, 280

C) Skip

-Knee is feeling better and I didn't want to aggravate it.

D) 6:28

7/11

Hour ish of swim drills with Adrienne. I can tell she was being nice too! 

Woof. Much needed though.

7/10

A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

B.
Five sets of:
Hang Clean + Front Squat + Clean
Rest as needed

C.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes

Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

D.
For time:
500 meter row
30 Chest-to-Bar Pull-Ups
50 Double Unders
20 Chest-to-Bar Pull-Ups
40 Double Unders
10 Chest-to-Bar Pull-Ups
30 Double Unders

A) Based off 345

B) 225, 250, 275, 295, 305

C) 315

D) 6:28

Super awesome training day today! Definitely looking forward to the "Rest Day" tomorrow however!

This article also explains why I wear tank tops.

Nuff' said..

Take Back the Tank Tops

7/9

A.

Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Nose-to-Wall Handstand Hold x 60-90 seconds

L-Sit x 30-60 seconds

B.

Three sets of:

Jerk Balance x 3 reps

Rest as needed

C.

Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

D.

Three sets for max reps of:

30 seconds of Handstand Push-Ups

30 seconds of Rest

Followed immediately by…

Three sets for max reps of:

30 seconds of Stationary Dips

30 seconds of Rest

Followed immediately by…

Three sets for max reps of:

30 seconds of Push-Ups

30 seconds of Rest

A) Done (2 sets)

B) 135

C) 185, 225, 250(1,f), 275, 245(power jerk), 245(power jerk)

-Cut it after set 6. After the first single I decided to go to power jerks instead.

D) HSPUs- 21,12,12

Dips- 16,10,8

Push-ups- 13,11,15

-Last two movements are very weak for me.. still

7/8

A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

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

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85% of 1-RM

A) 325

B) 155, 175, 185(1,1,f), 185, 195, 205

C) 285, 325, 365

D) 345

Productive day after a realllly long past few days.

7/2

A.
Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
(working on smooth, efficient rhythm and mechanics)
Nose-to-Wall Handstand Hold x 60-90 seconds
Skin the Cat x 3-5 reps
(these should be slow and controlled, like this)

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C.
Three sets of:
Behind the Neck Push Press x 3-4 reps
Rest as needed

D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Ring Dips from Muscle-Up Station

A) Done

B) 185, 225, 250, 275, 295, 305, 315(ties PR)

-Cut it there. Elbow was feeling a little funky. 

C) Skipped. Elbow

D) 7+5 Burpees

 

7/1

A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Five sets of:
Snatch from Mid-Thigh x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 80%

All percentages throughout this training cycle (now until Games) should be keyed off of your testing week results. I understand some people went above 95% on Friday’s squats and set new PRs. If you did so, please do not consider that your new PR for purposes of these squat sessions…I assure you that you would regret doing so. 

A) 275
-Elbow under flexion didn’t feel great so I stopped after set 3.

B) 135, 155, 185, 195, 205(5/6)
-29/30 for the day! I’ll take that!

C) 280, 320, 365
-All sets felt good.

D) Skipped
-I know I know. My legs were smoked after the burpee/DU couplet from the mainsite a few days ago. Score on that one was 12 rounds plus 10 btw.