Bench Press
1 set x 1 rep @ 92.5% (190#)
5 sets x 3 reps @ 82.5% (170#)
Deadlift
5 sets x 5 reps @ 70% (285#)
Good Mornings
5 sets x 5 reps @ 45#
Nice dynamic stretch after deadlifts
20 yard shuttle sprints
7 sets averaged about 4.5 seconds
Tabata Hollow Holds
1 Deadlift (155#)
2 Power Cleans
3 G2OH
4 Bar over Burpees
1 min rest
7 rnds
8:59
Tuesday, March 31, 2015
Monday, March 30, 2015
Had a nice rest day yesterday.
Crossover Symmetry Iron Scap
Back Squat
1 set x 10 reps @ 60% (195#)
1 set x 8 reps @ 65% (215#)
1 set x 6 reps @ 70% (230#)
1 set x 6 reps @ 75% (245#)
1 set x 6 reps @ 80% (260#)
Front Squat
1 set x 5 reps @ 60% (175#)
1 set x 5 reps @ 70% (200#)
2 set x 5 reps @ 75% (215#)
Conditioning
2 Pull Ups
2 Push Ups
4
4
6
6
....
5 min AMRAP
121 reps
Crossover Symmetry Iron Scap
Back Squat
1 set x 10 reps @ 60% (195#)
1 set x 8 reps @ 65% (215#)
1 set x 6 reps @ 70% (230#)
1 set x 6 reps @ 75% (245#)
1 set x 6 reps @ 80% (260#)
Front Squat
1 set x 5 reps @ 60% (175#)
1 set x 5 reps @ 70% (200#)
2 set x 5 reps @ 75% (215#)
Conditioning
2 Pull Ups
2 Push Ups
4
4
6
6
....
5 min AMRAP
121 reps
Saturday, March 28, 2015
Friday, March 27, 2015
Thursday, March 26, 2015
Working on the quad cleavage again today!
Back Squat
1 set x 10 reps @ 60% (195#)
1 set x 8 reps @ 65% (210#)
1 set x 8 reps @ 70% (230#)
1 set x 8 reps @ 75% (245#)
Front Squat
1 set x 5 reps @ 60% (170#)
1 set x 5 reps @ 65% (185#)
2 sets x 5 reps @ 70% (200#)
Legs were feeling much better compared to Monday's session. This volume will take some getting used to.
30 Double Under
5 Pull Ups
6 rounds
3:32
Took the conditioning at a fairly easy pace, so very pleased with that time.
Back Squat
1 set x 10 reps @ 60% (195#)
1 set x 8 reps @ 65% (210#)
1 set x 8 reps @ 70% (230#)
1 set x 8 reps @ 75% (245#)
Front Squat
1 set x 5 reps @ 60% (170#)
1 set x 5 reps @ 65% (185#)
2 sets x 5 reps @ 70% (200#)
Legs were feeling much better compared to Monday's session. This volume will take some getting used to.
30 Double Under
5 Pull Ups
6 rounds
3:32
Took the conditioning at a fairly easy pace, so very pleased with that time.
Wednesday, March 25, 2015
Tuesday, March 24, 2015
Legs are a little sore from yesterday!
Bench Press
1 set x 1 rep @ 90% (185#)
3 sets x 5 reps @ 80% (165#)
Legs were pretty tight so I did a bunch of rolling out. I'll make sure to up my mobility significantly with this new intense program.
Slammed some Chipotle and took a nap after!
Good Morning
5 sets x 5 reps @ very light weight, focusing on perfect form and to get hams used to it
45 - 55 - 65 - 75 - 85
Practiced knee jumps
Tabata Side Planks (alt sides)
4 Power Cleans (135#)
4 Push Jerks
4 Bar over Burpees
30 sec rest
9 rounds
8:00
Unbroken for most of it, but started to hate life at round 7 haha
Bench Press
1 set x 1 rep @ 90% (185#)
3 sets x 5 reps @ 80% (165#)
Legs were pretty tight so I did a bunch of rolling out. I'll make sure to up my mobility significantly with this new intense program.
Slammed some Chipotle and took a nap after!
Good Morning
5 sets x 5 reps @ very light weight, focusing on perfect form and to get hams used to it
45 - 55 - 65 - 75 - 85
Practiced knee jumps
Tabata Side Planks (alt sides)
4 Power Cleans (135#)
4 Push Jerks
4 Bar over Burpees
30 sec rest
9 rounds
8:00
Unbroken for most of it, but started to hate life at round 7 haha
Monday, March 23, 2015
Started new program today! It's a combination of a squat, deadlift, and press cycles that i've put together along with various types of skill work and conditioning.
Back Squat
1 x 10 @ 60% (195#)
1 x 8 @ 70% (225#)
1 x 6 @ 75% (245#)
1 x 4 @ 80% (265#)
Front Squat
1 x 5 @ 60% (175#)
3 x 5 @ 70% (205#)
Been awhile since I've done such high rep squats so they were a little rough, but not too bad.
Conditioning
10 Pull Ups
5 Wall Climbs
5 rounds
5:48
Starting numbers at start of cycle.
Squat - 335#
Deadlift - 405#
Bench Press - 205#
C&J - 245#
Snatch - 198#
Hopefully at the end of the 12 weeks these will all be up a good bit!
Back Squat
1 x 10 @ 60% (195#)
1 x 8 @ 70% (225#)
1 x 6 @ 75% (245#)
1 x 4 @ 80% (265#)
Front Squat
1 x 5 @ 60% (175#)
3 x 5 @ 70% (205#)
Been awhile since I've done such high rep squats so they were a little rough, but not too bad.
Conditioning
10 Pull Ups
5 Wall Climbs
5 rounds
5:48
Starting numbers at start of cycle.
Squat - 335#
Deadlift - 405#
Bench Press - 205#
C&J - 245#
Snatch - 198#
Hopefully at the end of the 12 weeks these will all be up a good bit!
Sunday, March 22, 2015
Tested some workouts for an upcoming competition.
Clean Complex as heavy as possible.
Clean Complex as heavy as possible.
Clean - Hang Squat Clean - Jerk - Jerk
Goal was 205 but got up to 225. Very happy with that and definitely a PR weight for any kind of complex.
60 AKBS (53#)
50 Wall Ball (20#)
40 Box Overs
30 T2B
20 Burpees
10 Deadlift (275#)
13:18
Saturday, March 21, 2015
Friday, March 20, 2015
Thursday, March 19, 2015
Did some higher rep squats, super light. Prepping for next squat program that is really high volume.
Thrusters (moderate to heavy)
5 sets x 5 reps 135 - 135 - 140 - 145 - 150
Never been good with thrusters but today's felt pretty good.
30 DUs
3 Power snatch (115#)
Rest 90s
6 rnds
9:59
Then 44 burpees for a member's birthday!
Played around with the slackline for awhile. Fun and definitely helps with balance.
Thrusters (moderate to heavy)
5 sets x 5 reps 135 - 135 - 140 - 145 - 150
Never been good with thrusters but today's felt pretty good.
30 DUs
3 Power snatch (115#)
Rest 90s
6 rnds
9:59
Then 44 burpees for a member's birthday!
Played around with the slackline for awhile. Fun and definitely helps with balance.
Wednesday, March 18, 2015
Worked on snatch up to heavy singles. Missed 80 a few times (shoulder ok, but tight hams). Nailed 81, but tweaked something in the upper back, so called it quits.
Sumo Deadlift
5 sets x 3 reps @ 315
Super set with 2 broad jumps
3 min ME calorie row
- rest 1 min -
1 min ME step ups (24")
1 min ME T2B
1 min ME Kettlebell swings (70#)
- rest 1 min -
3 min ME burpees
170 total reps
Sumo Deadlift
5 sets x 3 reps @ 315
Super set with 2 broad jumps
3 min ME calorie row
- rest 1 min -
1 min ME step ups (24")
1 min ME T2B
1 min ME Kettlebell swings (70#)
- rest 1 min -
3 min ME burpees
170 total reps
Tuesday, March 17, 2015
Monday, March 16, 2015
First day back after vacation and about 10 lbs heavier!
CrossFit Open 15.3
237 reps
A lot lower than I wanted. Muscle ups in round 2 killed me
Played with Yoke walks for the first time
Worked up to 535# for a 10 foot walk
Touch - and - Go Power Clean + Push Jerk
5 sets x 3 reps @ 185
400 m run
10 toes to bar
5 wall climbs
rest 1 min
3 rnds
9:24
Excited to get back to training after the week off! Time to start prepping for a competitions in September and October!
CrossFit Open 15.3
237 reps
A lot lower than I wanted. Muscle ups in round 2 killed me
Played with Yoke walks for the first time
Worked up to 535# for a 10 foot walk
Touch - and - Go Power Clean + Push Jerk
5 sets x 3 reps @ 185
400 m run
10 toes to bar
5 wall climbs
rest 1 min
3 rnds
9:24
Excited to get back to training after the week off! Time to start prepping for a competitions in September and October!
Tuesday, March 10, 2015
Monday, March 9, 2015
Arnold is over. Sad and relieved.
Crazy stressful but fun weekend full of competition, really long days, eating like crap, and no sleep.
First day back training was rough, felt like absolute crap.
2015 CrossFit Open 15.2
85 reps
10 push ups
7 sit ups
5 box jumps
10 min AMRAP
14-15 rnds (lost count exactly)
Now off to North Carolina for a week vacation. Going to try to get what I can in, but likely going to be mostly bodyweight stuff. Definitely need some relax time
Wednesday, March 4, 2015
Tuesday, March 3, 2015
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