6/21

A.
Take 15-20 minutes, not more, to establish a 1-RM Snatch

B.
Take 15 minutes, not more, to establish a 1-RM Clean & Jerk
(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

Rest exactly 10 minutes after session B, and then…

C.
Against an 8-minute running clock, perform the following, in order:

“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups

and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.

TOTAL SCORE – Your total score will be your 1-RM Clean & Jerk in lbs,
MINUS 1 lb for every second over 2 minutes (for males) or 3 minutes

A)205
B)265
-Not a great lifting day at all. Felt rusty with my catch in the snatch. CNS is starting to finally catch up I think..
C) 2:53/245

-198
-Relatively happy with this. 85% or so on “Fran” so I’m pleased. 

100% mentally/physically fatigued. I knew it was going to catch up to me I just didn't know how quickly. Taking a few days off to recover

6/17

Day one of testing this week. 

A.
In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%. Leave the weights on the bar when you finish, you’ll come back to this.

B.
In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups

C.
Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

D.
For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips

Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.

A) 405 lbs

-30 lb PR

B) 90 lbs
C) 6 reps
D) 49/20/16/26
-Pullups I went for a max set. I wanted to see the number and how I can respond after a large set. Hit 40 UB then 5 and 4.

Super stoked with the 405! This after a long competition in which I finished 10th behind some pretty good competitors. I need some serious work with my upper body endurance this summer. That’s what screwed me at regionals this year and I won’t be letting that happen again.

Day One

Day one is in the books for the 4th Annual Fittest of the Sierras 

I will say that I'm happy with my overall performance. Not psyched, but It'll do.

Workout 1:
8-minute AMRAP of:

30 Double-unders
10 Wall balls

*Men’s Rx: 20 lb to 12 ft line

Workouts 2 and 3:
2-minute AMRAP of:

Men’s Rx: Bar muscle-ups.
 

1-minute rest, then…

7-minutes for 1000m row then
AMRAP of: Ground to overhead
Men’s Rx: 115 lb

Workout 1- 318 Reps

Workout 2- 19 Reps

Workout 3- 30 Reps

I'm currently sitting in 12th place. I have some ground to make up tomorrow and I plan to do so.

6/12

A.
Three sets, not for time, of:
Roll to Candlestick x 8-10 reps
Handstand Walk x 15-20 meters
High Box Jump x 1.1.1.1.1
(Step down between reps)

B.
5 Sets

Bear x 2 reps

Rest 2-3 minutes

C.

5 sets

:30 seconds of Double Unders

10 Wall Ball Shots (20 lbs to 12 ft.)

Rest 90 seconds

A) Done. Worked up to 43 inch box. Picked Ryan Moody's brain a bit and he helped me on my hand placement when jumping. Much easier I would have to say!

B) 155, 185, 205, 215, 225

-No misses! Very stoked about this

C) 1:00, 1:08, :52, :49, :51

-Singles on the WBS. I found a pretty good strategy which makes the pace a little faster.

6/11

A.
Three sets, not for time, of:
Muscle-Ups x 4-6 reps
Strict Handstand Push-Ups x 10-12 reps
L-Sit x 45-60 seconds

B.
Six sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

C.
Three sets of:
Clean Pulls x 1.1.1.1 @ 100% 1-RM Clean
(rest 10 seconds between singles)
Rest as needed

D.
Three rounds for time of:
40 Calories of Rowing
20 Burpees Over the Erg
20 Toes to Bar

A) Done with Bar MUs. 2 sets
B) 185, 205, 225, 245, 260(f,1), 275(f,f)
-Done with power cleans. Not the greatest of lifts at 275 today.
C) Done at 315
D) 15:48
-Subbed GHD sit-ups for T2B. I still have a couple rips from regionals and I have a competition this weekend. This was DECEPTIVELY hard. It's all good though.

Ab'z look great now.

#beachseason

Not a great training day. Felt sluggish all day. Tried out this nighttime supp with ZMA and melatonin last night. I feel like I have been inside a tunnel all day. CNS just can’t seem to get going.

Side note:

This is one of Usher's most underrated/played songs!

6/10

First day back post-regionals and my week off which consisted of A LOT of bro'ing out.

A.
Every 90 seconds, for a total of 15 minutes (10 sets):
Halting Snatch Deadlift + Hang Snatch

Build load as you go, but prioritize mechanics over loads.

B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 4 reps @ 4-5% more than was used last Monday
Rest 3 minutes

C.
Every minute, on the minute, for 12 minutes:
Even Minutes – Weighted Stationary Dips x 6-8 reps @ 2011
Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

A) 135, 135, 155, 155, 170, 185, 185, 195, 205(f), 205
-First time snatching heavy in two months. A wee bit rusty in my catch. Otherwise, everything else was gravy!

B) 265, 300, 345, 300x4x3

C)3 sets with 25 lbs and the last three unweighted
-Pec minor region is REALLY sore from benching on Saturday.

5/27

A. 

2k Row

B.

3 individually timed sets

20 Wall Ball Shots

20 C2B Pullups

-Rest as needed

C.

EMOM for 7 min.

OHSx3

AM

A) 7:39

-Technically a PR. Decreased my split times every 500 m. Hamstrings started to tighten towards the end. 

B) 1:24(10/5/5, :34 sec on Pull-Ups), 1:29(5's, :35 sec on Pull-Ups), 2:09(3/3/3/2/2/2/1x5, 1:10 on Pull-Ups)

-Drew wanted me to play around with different rep schemes so when I need to adjust towards the end, I can.

PM

C) 185

-Didn't use this to go heavy. Wanted to make sure my transitions are smooth and that I am hitting positions. 

Two years ago I went with the UNR CrossFt team to the 2011 SW regionals as the alternate. Sitting there that weekend, I made the decision that I didn't want to be an onlooker anymore. Well, I'm a man of my word.