10/31/12

part 1

A- Press x5 + Push press x AMRAP -2, x3 sets, 3min rest  175 (6pp), 185 (5pp), 195x3reps (3pp)

B- Squat @ 31x1 x2 EMOM x8  315lbs UB / Easy
Video:  http://youtu.be/3aHZ6tIdbV8

C1- Snatch Grip DL 3x3, 2min  265, 275, 285

C2- Snatch Grip high pull 3x3, 2min  235x3

part 2

250 DU  2:29 (1 trip at 187)

+

50 TGU with barbell (25 ea)  Approx 10 minute, did some coaching between reps.

+

250 DU  2:35 (2 trips)

10/30/12

85% MAP

8min

10 thruster 75lb

5 hspu

10 Cal AD  5 + 6 Thrusters
Video: http://youtu.be/pu1sCl9gWs0

+ (4min rest)

8min

8 PS 75

16 lunges

24 DU  6 even

+ (4min rest)

8min

12 push press 75

3 wall walks

12 ring dips  4 + 4 push press

+ (4min rest)

8min row  2122m

10/28/12

A- snatch- 2, 2, 2, 2, 1, 1, 1, 1  185, 195, 205, 215 (pr 2), 225F, 230F, 230F, 230F, 230F, 225 (PR1)
Video of 230 Fail:  http://youtu.be/B1l8ubbsgVo

B- Squat- 3, 2, 1, 1, 1  355 (PR 3), 375 (PR 2), 385 (Recent PR 1) Stopped here
Video of 355:   http://youtu.be/0R8nhUhZZKk
Video of 375:   http://youtu.be/gs4SpAa1tJs
Video of 385: http://youtu.be/Z7IWnXwvw7E

C- 100 GHD SU @ 2020  10:04

+

row

500m x5, 3min rest, 90%  1:35.5, 1:37.9, 1:38.8, 1:39.5, 1:41.5

+

250m x3, 2min rest, 90%  48.1, 49.1, 48.9

+

125m x1, 90%, technique!  23.0

Kept failing the snatch in the catch.  Could get under it fine but was always a little forward.  On one of the failed attempts I caught it and began to stand up with it and somehow lost it before i got fully extended....frustrating.  Definitely have 235-240 in me once i get my mental game stronger.  Went down and hit 225 so I could at least PR today.  Overall a good day, and I felt good/strong in everything.  Rows later (it's cold out and calves still a little sore from BJ's and nailing the bar into it on thurs).

 

 

10/27/12

5 rounds

5 FS heavy  305 (pr), 310(4), 275, 275

30s AD Cals 20, 18, 18, X

HS hold AMSAP  45, 34, 42, X

5 min rest

Video of 305:  http://youtu.be/iU5RDxnCt2M
Video of 310: http://youtu.be/NA2RwLJE1_E
 

 Had nothing in the tank even when I started.  Warming up 275x1 felt heavy but i put on 15's and thought what the hell maybe I'll be able to do it.  So i cranked the music up and managed to PR but my performance on the A.D. was awful.  Have done 25 cals in 30 seconds so 20 was way off.  Tried to force myself to finish sets 4 and 5 but after i did the front squats on set 4 I went to airdyne and had like 7 calories at 15 seconds and output was already slowing down.  So feeling/knowing I had nothing in the tank (critical drop off) I called the session there.  Going to take a nap and see how I feel after and talk to my coach GM2 about possibly finishing the sets tonight or saving energy for tomorrow.  At the very least I pr'd my 5RM front squat from 295 to 305.

 

 

10/25/12

10 min handstand wall runs  Complete, lots of breaks.  First 1:20 UB

+

5 rounds

30s 24" BJ  17, 16, 15, 15, 16

60s 24" step ups 22, 22, 22, 23, 22

30s rest

+

5min handstand hold facing wall  3:22 Was time actually in H.S. (1:38 rest throughout)

4min DU  245

3min AD Cals  55

2min HS wall walks  10

1min push press 135  11*

Forgot to take bar off the rack and onto the ground, so did first set from rack.  Did not notice the plates on the ground to the side so when I dropped it the bar bounced off the plate and went right into my leg.  Finished the last 45 seconds of the workout, but my leg is in lots of pain.  Definitely going to be a bad bruise/contusion/bone bruise.  Gonna ice/heat/compress/ankle drills the next 48 hours and hope I can do what i had planned this weekend.  Worst case scenario Garry or I will modify it and i'll still do something hard.  Was really looking forward to front squats and snatching though!

10/24/12

10 rounds on 90s

30s row  162m, 162, 163, 163, 160, 160, 161, 158, 160, 160

2 burpee bar MU  Complete

+ (120s rest)

5min burpee broad jump for max distance covered  352 Ft

+ (60s rest)

600m row for time (goal under 2:00)  1:58.9

immediately after the row- barbell curl (strict) 95lbs x25 for time  3:24 (Including 45sec rest post row)

10/23/12

A- EROM PC x2, 8 sets, 2min rest  265, 275, 280x4, 285 (1), 290(f)
Video of 280:  http://youtu.be/hCtSV3TLSG0
Video of 285:

B- Split Jerk x1, 8 sets, 2min  245, 255, 265, 275, 285, 295, 305 (pr tie), 315 (BARELY failed)
Video of 315: http://youtu.be/u3r8uz27aaM

C- Squat- 3, 3, 2, 2, 1, 1, 3min  335, 350, 360, 370(1) called it here
Video of 360:  http://youtu.be/dbAYHl0u6_s
Video of 370:  http://youtu.be/tqPJuyDDuZ8

D- Press- 5, 5, 3, 3  175, 175 called it here, skipped last 2 sets

+

AD Cals- work/rest 1:1

50Cal  1:18

40Cal  1:12

30Cal  0:54

20Cal  0:39

10Cal  0:15 

Total time:  8:36 (4:18 working) PR from 8:56 (4:28 working) a few weeks ago

10/21/2012

A1- eccentric 1 arm pull-ups x1ea, 90s rest  Complete

A2- 2 parallette HSPU @40x1, 90s rest  Complete

10 sets

+

10x 50m sprint, 90s rest  Complete

10/20/12

Part 1:

20 burpees

200m row

20 OHS 95 lbs

200m row

20 lunges 95lbs

3:48 Video:  http://youtu.be/_uZjEgqQmhI

Part 2:

1 strict MU as slow as possible EMOM x10  Complete

+

5 sets- ring handstand holds for time- if >30s, perform 1 HSPU every 30s until fail… i.e do 1 HSPU at 30s, 60s, 90s, etc, until failure.  Rest 90 seconds b/t attempts.  70s, 50s, 47s, 43s, 47s (Did 1 ring HSPU to get into the hold)

+

25 ring press outs on toes, not for time; for form  Complete, tough

10/18/2012

multimodal movement- on a 60min clock-

500m swim @ 70% effort  13:58

+

3K run @ 70%  14:51

+

3km row @ 70%  11:52

+

300 cals Nautilus Stair Stepper @ 70%  Got to 246.3 cals in 18 minutes (253 watt avg)

+

AMRAP DUs in remaining time- do not push more than 70% RPE  0

 

Did this fasted, everything felt ok.  Legs/lower back were starting to get very fatigued towards the middle/end.  Happy with the swim!

10/17/12

50 2x 1.5pd KB OHS- steady movement  7:12

+

50 TGU 1.5pd (25 ea)- steady movement  11:50

+

50 2x 1.5pd KB OHS- steady movement  7:17

10/16/12

10 sets:

30s AMRAP DU

60s rest

62, 63, 56, 61, 57, 60, 60, 54, 50, 58.  Total: 581

+

Sorrensen hold x1 attempt  2:22 (pr)

+

Reverse sorrensen hold x1 attempt  1:18 (first time doing this)

10/14/2012 OPTathalon

OPTathlon 3.0

1. Clean and Overhead in 10 min For Max Weight  295 (PR Tie) Cleaned 305 (PR) failed jerk  Video of 305: http://youtu.be/tsxi8XQ5B_M

 

2. Standing Triple Jump For Distance  25' 6" (PR 4.5")

 

3. Row Repeats Row 500m Rest 90 seconds in Rower Row 500m For total time  1:33.7, 1:33.9

 

4. 8 minute amrap:

8 Thrusters 115

8 Bar Over Burpees

8 CTB Pull Ups

5 + 1

 

5. Reverse Shot Toss 16lbs For Distance  32' 2" (PR)

 

6. 3K Run For Time  13:55 (PR 26 seconds)

 

Pr'd or PR tied in every event but Row Repeats (total last time was 3:05.?).  Was super sore/smashed when I started today.  Debated not doing it but didn't want to leave my buddy Brandon hanging so went with it.  Been a very high volume couple of weeks.  FitOber last weekend, triple on tuesday and only complete rest day being Friday.  Definitely happy with my performance for no tapering/preparing for this event (hadn't done any jumping or reverse tosses since last optathalon).  Also down ~8lbs since last optathalon (only time i've C&J'd 295).  Upwards and Onwards!

10/13/12

A1. Bench Press 5, 5, 5, 5 rest 30s  235, 240, 240, 185
A2. Weighted Pull Up 3, 3, 3, 3 rest 30s  125 (2), 115 (2), 90 (3), 90 (3)
A3. AMRAP Ring Push Ups x 4 sets rest 30s  41, 25, 21, 25
A4. AMRAP Ring Rows x 4 sets rest 3 minutes  21, 18, 15, 13
Video of first set: http://www.youtube.com/watch?v=cZrfEXOtAyw&feature=plcp

+

10 Minute EMOTM 3 Front Squat @ 55% 1RM (185)  Complete, easy.

10/11/12

4 rounds, ea for time

8 DL  400, 365, 365, 365  Video of 400:  http://youtu.be/k3EtuaMlWMA

30 AD Cals  0:59, 1:23, 1:26, 1:27

3min rest

+

3 rounds, ea for time

10 HPC  185 x 3

8 burpee over box jumps, 24"  All sets around 1:20

3min rest

+

2 rounds:

45s AMRAP AD Cals  25, 27

45s Row meters  232, 226

3min rest

+

18 Minute EMOTM Alternate:

3 EROM HSPU  Complete

6 GHD SU  Complete

10/10/12

part 1-

20min AD Cals- 80%

1st 10 minutes: 184 cals

2nd 10 minutes: 189 cals

Total cals: 373

part 2

3 RFT

3 wall walks

5 HSPU

15m HS Walk
5:36 HS walks sucked lol

10/9/12

part 1-

A- Squat Clean- 70% x5, x2, 80% x4 x2, 90% x2; 3min rest  215x2, 240, 250, 285, 300 (PR f 2nd) All TNG
Video of 285:  http://youtu.be/Dkym3ZnKsdY
Video of 300:  http://youtu.be/aZ5yhX9aNaU

B- Snatch Pull EROM- x3, >235, 3 sets; 2min rest  235, 235, 245

C- Squat- 80% x6 x3, 75% xAMRAP, 3min rest  305x6x3, 285x12 @ 10x1

D- 25 strict toes to bar  22/3

 

part 2-

sprints/runs, 10min rest

800m  2:38

600m  1:48

400m  1:07

Part 3-
7 Rounds for time:
5 KB Snatch right arm 2pood
5 KB Snatch left arm 2pood
35 Double Unders
7:20
Video: http://www.youtube.com/watch?v=_GOQigY7oiI&feature=plcp

Part 3 looked like too much fun on the BD blog to pass up.  Airdyne @ 80% + some gymnastics tomorrow should be good though.

10/8/12

Every 2 minutes for 20 minutes swim 50m @ recovery pace
Complete, all sets 1:10-1:15

FitOber 10/6 & 10/7

Wod # 1:
6 Minute AMRAP:
5 Thrusters 135
10 Box Jump Overs 24"
7 + 10 (10th)   http://youtu.be/Rt9a4qaXe3U

Wod # 2:
4 Rounds for time:
5 Wall walks
220m Sand Bag Run 45
6:24ish (23rd)

Wod #3:
5 Minute AMRAP:
7 Deadlifts 275
30 Double Unders
7 Round Even (3rd)
Rest 1 Minute (Load Bar with specificed weight of my choice)
Wod #4:
2 Minute AMRAP Ground to Overhead, score is weight used x reps completed
75lbs x 34 reps (21st)

Wod #5:
15 OHS 115
15 Bar over Burpees
1000m Row
15 OHS 135
15 Bar over Burpees
6:46 (16th?)

Wod #6:
8 TGU 55lb KB
10 Power Clean 185
12 Back Squat 225
2 Mups
150m Run
4 Mups
150m Run
8 Mups
150m Run
6:56 (4th)

Placed 8th Overall

10/4/12

3 Sets:
5 Power Clean 185
7 Burpees
Rest 2 minutes
All umbroken in: 0:23, 0:22, 0:22
+
3 Sets:
150m Row
30 second amrap DU
Rest 2 minutes
Rows: 26.2, 25.7, 25.5 (1:25.2 avg/500)
DU: 47 (1 trip), 57, 57
+
3 Sets:
15 Box Jump overs 24"
Rest 2 minutes
All 0:24

10/3/12

10 min MU technique work  Did 5 minutes EMOTM 3 strict mups into 5 minute EMOTM 3 kipping mups, on the 10th set/minute I did 7 kipping mups instead of 3.  Everything felt good.

+

10 min TGU, build to a heavy single ea arm  2.5pd KB (PR)

+

10 min TGU AMRAP at 50% of above  36 reps @ 1.5pd KB

+

10 min

10 pistols

10 wallballs

10 AD Cals  6 Rounds + 5 pistols

+

10min handstand walk  All walks between 24-35 ft (35ft is PR)

+

10 min run  Was raining, so rowed.  Did 2606m (1:55.1 avg/500m)

10/2/12

part 1-

A- EMOM x10- Squat 275 x3 AFAP  Complete

B- Snatch High Pull, EROM x3, 5 sets  185, 200, 215, 225, 235

C- Snatch balance x2; 5 sets; 90s rest   185 all sets

D- Press- 5, 5, 5, 2, 2 2min rest  175, 180, 185 (pr tie for 5), 195, 200

part 2-

20 rounds

30s Airdyne

30s 'rest'

rest- AMRAP strict pullups
Cals - 270
Pull Ups - 133

10/1/12

recovery-

100m swim  2:30.8

+

swim- 10 x50m, 60s rest  64.52, 65.34, 67.5, 69.45, 69.25, 69.14, 64.29, 70.62, 68.76, 62.94