Tuesday, March 31, 2015

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

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

Saturday, March 28, 2015

Body felt pretty tired today after yesterday.

Worked up to several heavy singles for both lifts.

Snatch

4 sets x 1 rep @ 80 kg

C&J

3 sets x 1 rep @ 90 kg

Didn't go too heavy on C&J to focus on correcting my dip on the Jerk.

Friday, March 27, 2015

Crazy busy and long day. But very productive.

Deadlift

1 set x 3 reps @ 80% (330#)
1 set x 2 reps @ 85% (345#)
3 sets x 1 rep @ 85% (345#)

Bench Press

2 sets x 8 reps @ 65% (135)

Crossover Symmetry Iron Scap

Looking forward to get back to Oly lifting on the new platforms tomorrow!

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.

Wednesday, March 25, 2015

Active rest day today.

Partner workout

20 Tire Flips
60 V-Ups
60 Box over Burpees
20 Tire Flips

9:55

Ready to squat tomorrow!

Also, bought some supplements for the first time (BCAAs and creatine). We'll see how they affect me.

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

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!


Sunday, March 22, 2015

Tested some workouts for an upcoming competition.

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

Active rest day

2015 CrossFit Games Open 15.4

35 reps

Came out of the gate too quick. Will try again on Monday but break up the HSPU sooner.

Friday, March 20, 2015

10 alt KB swings (70#)

12 min EMOM

Tabata Side Plank

400 m run
rest 2 min
4 rnds

11:16

Played around with the slack line and benched a  little

Just signed up for a competition on April 11th, so starting to prep for that!

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.

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

Tuesday, March 17, 2015

Little sore after yesterday.

Guido

21 - 15 - 9
Tire Flips (500#)
Push Press (95#)
Burpees

10:32

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!

Tuesday, March 10, 2015

Squat

2 x 2 @ 120 kg

(No belt and flats, pretty happy)

Deadlift

4 x 2 @ 160 kg

No belt or straps PR double!

Eating like crap on vacation and loving it. 

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

20 DUs
10 Sit Ups (w/ Abmat)
5 Push Press (115#)
11 min AMRAP

12 rnds + 21 reps

Used new Inov-8 235s and they were awesome!

Arnold coming up this weekend, so I'll be lucky to get a workout in at all over the next four days.

Tuesday, March 3, 2015

Front Squat

5 x 2 @ 255 (90%)

Super set with knee jumps to plates

2 - 1 - 2 - 1 - 2

Did a some squat clean triples at 70%

Monday, March 2, 2015

Tested 4 - Person Arnold Final workout.

Strict Press

5 x 3 @ 105

Super set with 30 CCBP

(My pressing sucks, going to be a focus of next cycle)

Hollow Hold practice

20 Box Jumps (30")
20 Burpees
20 Wall Climbs
20 AKBS (53#)
20 C2B Pull Ups

8:56