10/1

9:30 am

Mainsite workout from 9/26

Complete as many rounds as possible in 20 minutes of:

Handstand walk 10 yards

15 foot L-rope climb, 1 ascent

10 One-legged overhead squats, PVC pipe

Score- 4 + HS Walk

Almost fell off the rope from 15 ft on round 3. So Anytime I would get up the rope and feel like I had nothing, I would come down. Little disappointed with this today

11:30 am

Track Work

1600 m (7:10-7:15 pace)

6 x 400 m w/ 100 m walking rest (1:35-1-38 pace)

Times:

1600 - 7:41

-Not too sure what happened here. Frustrated after this.

5 x 400 - 1:37, 1:36, 1:41, 1:42, 1:38

-Skipped my last 4 because I was dropping off pace a bit. Rest walked 200 m then hit my last one. 

4:30 pm

A.

Six sets of:

2-Position Clean

(just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean)

Rest 2-3 minutes

B.

Every minute, on the minute, for 6 minutes:

5 Strict Pull-Ups (ladies – 3 reps)

Strict Handstand Push-Ups x Max reps

C.

Every minute, on the minute, for 6 minutes:

8 Pull-Ups (any style kip is fine)

Kipping Handstand Push-Ups x Max Reps

D.

Every minute, on the minute, for 12 minutes:

Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean

Odd Minutes: Row 200 Meters

Phases B-D should take no more than 25 minutes – use no more than 1 transition minute between the phases.

A)
185, 205, 225, 245 x 3
-Woof. All power cleans. Last set ended up being squat

B)
20/9/5/7/5/5

C)
12/6/6/6/6/6

D)
Done at 210
-After the 8th min. I had to take an extra minute. Then I finished the last two sets.


Lots of volume today on VERY little fuel. Tomorrow will definitely be a lighter day.

9/30

A.
Six sets of:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes

B.
Four sets of:
Snatch Balance x 1 rep
Rest 2 minutes

Terminology: Different coaches have different terminology, when I refer to “Snatch Balance” I expect a dip, drive and foot movement into your receiving position at the bottom of your snatch. If I want only a drive under the barbell – no dip and drive – I will refer to the movement as a “Snatch Drop.”

C.
Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.

D.
For time:
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up

A) 155, 170, 185, 200, 215, 225(f).....ummmm

-Lazy catch and I paid the price. I'm fine for the record.

B) 135, 185, 205, 225

C) 325, 365, 385, 300 x 3 x 8
-First set of 8 I did 10.. Brain must not have been functioning. Wonder why.. 

D) 3:18
-Felt good. Probably could have moved a tad bit faster on my DUs. Been a little hit a miss with them lately which never happens.

9/28

A.
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lb.

Rest exactly 8 minutes, and then:

B.
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lb.

Rest exactly 8 minutes, and then:

C.
Complete as many reps as possible in 12 minutes of:
250 Meter Row
25 Kettlebell Swings (32/24 kg)
50 Double-Unders

(Count every 10 meters of rowing as a rep for scoring purposes.)

A) 6
B) 6 + 6
C) 3 + 28
-Subbed a .25 mi airdyne for row. Didn't want to go back to the gym. Garaged it up.

Didn't feel too sharp today. Basically forced myself to get up and get in my session today. Ordinarily I wouldn't do that, but today was necessary that I did and I am glad for it. Movement efficiency felt great, just couldn't get out of 2nd gear it felt like.

9/27

A.
On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps
Build the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches must be received above parallel.

B.
Five sets of:
Close-Grip Bench Press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(keep these quick and unbroken)
Rest 90 seconds

C.
Three sets of:
Weighted Dips (Stationary) x 8-10 reps @ 20X2
(hold for two seconds at the top – if you don’t have a stationary dip station, do strict ring dips at tempo)
Rest 90 seconds
GHD Sit-Ups x 15-20 reps
Rest 90 seconds

D.
Three sets for max calories of:
60 Seconds of AirDyne
Rest 60 seconds

A) 115, 125, 135, 145, 155, 165, 175, 185, 195 (1,f,1), 200
-Completed every rep but one of the 195s finished in a squat. Still not a great power snatcher
B) Done at 185 lbs
-Or bencher
C) Done at 35 lbs
-Or dipper
D) Skip

Went swimming instead of AirDyne'ng

Here was the swim sesh!

200 warm up
2 x SPRKLS (swim, pull, rt arm, kick, lft arm, swim)
-25 m each movement which equals 150 per SPRKLS
4 x 100 (free, back, breast, free)
4 x 50 on the 90 sec (try to keep each 50 under 60 sec)


Ended it there since we were pretty tired. Good training week so far. Feeling pretty good with the aerobic stuff this week. Ran 2.3 miles in 19:50 yesterday. Just around the neighborhood and school, which is VERY, VERY, hilly. First mile was just under 7:15.. and then the hills began to creep. Got a little tough towards the last 120 ft climb!

9/24

A.
Three sets, not for time, of:
Muscle-Up x 3-7 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 8-10 reps

B.
Four sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch
(pause for 1-2 seconds in receiving/bottom position)
Rest 2 minutes

C.
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes

-Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

D.
Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes

A) Done

B) 185 x 3 x 3

-Accidentally did only 3 sets

C) 135, 185, 225, 275, 295, 305

D) 3:15, 3:04, 2:57

Did some research on last years work. Splits were a whole hell of a lot faster. Not too sure as to why that may be. Breathing was alright and I didn't redline at all. Movement efficiency on  my DUs were lacking today though. That could have been part of the issue. Otherwise, I really have no other thought as to why I am almost 30 seconds slower.

Positive note though, I'm a whole hell of a lot stronger than last year at this time!

9/23

Day one of a 12 week endurance cycle and also a start of a new cycle with Cj. Good first day! Especially after Adventure WOD!

AM (which was more like PM since it was at 12:15)

4x100 @ 80%, 85%, 90%, 95%

2x200 @ 90%, 95%

1x400 @ max effort

2x200 @ 85%, 80%

4x100 @ 75%, 70%, 65%, 60%

PM (7 pm)

A.
Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes

B.
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest 2 minutes between sets.

AM

400m - 1:12

-For not having done much endurance work let along sprint stuff, I'm pleased with that. Looking forward to working on a huge weakness of mine

PM

A) 135, 155, 170, 185, 195, 205

-Pulls and speed felt great. Top end speed on the power is still lacking a little bit. 

B) Worked up to 305

-Felt smooth!

C) 325, 345, 365, 3x265

-That last set of ten was FRISKY

9/17

A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)

B.
Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed

C.
For the following three segments, post three separate times, but leave the clock running:

For time: 

Row 2000 Meters

When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time: 

Row 2000 Meters

A) Done
B) 160, 185, 205, 225, 245(failed push press)
-Did that sh*t twice. Wasn't too happy with the result. Decided to skip the damn push press. Much happier with how these turned out.
275

300 (failed jerk)

That's a PR for a power jerk! Maybe a small curse word at the end of the second video too..

C)
a- 7:46
b- 10:03 (7/10 muscle ups finished)
c- 8:43 (started pulling at 20:20)
-A lot harder than anticipated!

Another solid lifting day.. not so much on the conditioning end. At least I'm stronger now though! Now, time for New Girl season premier tonight!