7:00 am
MAP Session
12 min AMRAP @ 85% sustainable effort
200m run
14 Russian KB Swings @ 2 pood
7 burpees
Result: 4 rounds + run + 17 reps
It's amazing how much a sustainable effort hurts around minute 9.Swings were all unbroken.
5 min rest
8 min AMRAP @ 85% sustainable effort
250m row
7 Box overs @ 24"
7 Power Snatch @ 95#
Result: 3 rounds even
Row kept getting slower and slower (:51 / :58 / 1:10). Box overs could have been a little faster and, thinking back on it, my transition from rower to box was too long. I took too much rest between movements. Snatches were all unbroken.
Sunday, August 31, 2014
Friday, August 29, 2014
Friday, August 29, 2014
AM
45 minute Mix Modal + Cyclical Z1 Session
:20 prone plank
250m row
:20 side plank right
:20 side plank left
200m jog
30m primal crawl
4:00 pm
A
3-Stop Clean Grip Deadlift + Hang Squat Clean - 5 x 1 + 2, rest 2 min
Result: 185 / 205 / 225 / 245 / 265x (missed 2nd rep)
Started based on feel. 185# felt a lttle heavy so I started there. Disappointed I missed 265#.
B
Push Jerk - 3 @ 205#, 3 @ 225#, 2x2 @ 250#, 2x1 @ 285#
Missed 285# on the first attempt. Bar was a little out front.
C
Clean + Jerk Battery Ladder - 2x thru
12 UB @ 155#, rest 30s
9 UB @ 185#, rest 60s
6 UB @ 205#, rest 60s
3 UB @ 225#, rest 10 min
Result: RD1 - 8:04 (8/4, 2/2/2/1/1/1, 3/2/1, 3)
RD2 - DNF (14 reps completed, 4:06)
This was just a fucking shit show. Fucking ripped in 4 spots, I was so fucking sweaty that the bar literally slipped out of my hands 6 TIMES before I said "fuck it", and I failed on the unbroken miserably. Just absolutely embarrassed about this one. I'm pretty sure I pulled my extensor digitorum and Anconeus muscles in my left forearm here as well. Aggravating.
I didn't know what to expect from today so I went in with no expectations. I wish today was better, but these weeks happen. I'm just really getting agitated with how often these weeks occur. Oh well. One more day and then it's a new week. Today is done. I can't change what has already happened. Bring it on, MAP session.
45 minute Mix Modal + Cyclical Z1 Session
:20 prone plank
250m row
:20 side plank right
:20 side plank left
200m jog
30m primal crawl
4:00 pm
A
3-Stop Clean Grip Deadlift + Hang Squat Clean - 5 x 1 + 2, rest 2 min
Result: 185 / 205 / 225 / 245 / 265x (missed 2nd rep)
Started based on feel. 185# felt a lttle heavy so I started there. Disappointed I missed 265#.
B
Push Jerk - 3 @ 205#, 3 @ 225#, 2x2 @ 250#, 2x1 @ 285#
Missed 285# on the first attempt. Bar was a little out front.
C
Clean + Jerk Battery Ladder - 2x thru
12 UB @ 155#, rest 30s
9 UB @ 185#, rest 60s
6 UB @ 205#, rest 60s
3 UB @ 225#, rest 10 min
Result: RD1 - 8:04 (8/4, 2/2/2/1/1/1, 3/2/1, 3)
RD2 - DNF (14 reps completed, 4:06)
This was just a fucking shit show. Fucking ripped in 4 spots, I was so fucking sweaty that the bar literally slipped out of my hands 6 TIMES before I said "fuck it", and I failed on the unbroken miserably. Just absolutely embarrassed about this one. I'm pretty sure I pulled my extensor digitorum and Anconeus muscles in my left forearm here as well. Aggravating.
I didn't know what to expect from today so I went in with no expectations. I wish today was better, but these weeks happen. I'm just really getting agitated with how often these weeks occur. Oh well. One more day and then it's a new week. Today is done. I can't change what has already happened. Bring it on, MAP session.
Wednesday, August 27, 2014
Wednesday, August 27, 2014
4:00 pm
A
Squat Clean + Front Squat - 6 x 1 + 4, rest 3 min
Result: 225# on all
225# felt really heavy on the first set so I figured that I better stay with that weight...so I did. My legs felt like lead after this. The cleans felt pretty good. Very explosive and really good from a technical standpoint. Rep 4 was pretty tough on every front squat. I struggled a pretty decent amount on rep 4.
B
Elbowing SA DB Row
We don't have a weight challenging enough so I skipped it. I tried a 70# KB (which is the heaviest we have) but it was too easy. I'm working on getting heavier DB.
C1
Front Rack Lunge Step - 4 x 16 alternating, rest 60, start @ 155#
C2
Supine Ring Row @ 32x2 - 4 x 8, rest 2
Result: 155# on all
Stuck with 155# due to legs being really locked up still after the cleans and front squats
6:30 pm
For time
40 Unbroken Wallball buy in
21-15-9
Unbroken Power Clean @ 135#
Toes to bar
25 burpee buy out
*16 min timecap
Result: DNF
I was 100% depleted after the 15 power cleans and ripped big time on my first set of toes to bar. I feel like I let you down, Preston, but I can say that I gave 100% on this. Factors including heat and not being able to get to the gym this morning due to a daughter going haywire limited my performance drastically. I was spent. Utterly spent. I was able to do the wallballs unbroken and the first 21 cleans unbroken, however I didn't feel right after them. It was 103 in the building and 106 outside. Heat was a problem. I think had I been able to get to the gym this morning, I would have been alright.
Tomorrow is a new day and a new start. Let's get it.
A
Squat Clean + Front Squat - 6 x 1 + 4, rest 3 min
Result: 225# on all
225# felt really heavy on the first set so I figured that I better stay with that weight...so I did. My legs felt like lead after this. The cleans felt pretty good. Very explosive and really good from a technical standpoint. Rep 4 was pretty tough on every front squat. I struggled a pretty decent amount on rep 4.
B
We don't have a weight challenging enough so I skipped it. I tried a 70# KB (which is the heaviest we have) but it was too easy. I'm working on getting heavier DB.
C1
Front Rack Lunge Step - 4 x 16 alternating, rest 60, start @ 155#
C2
Supine Ring Row @ 32x2 - 4 x 8, rest 2
Result: 155# on all
Stuck with 155# due to legs being really locked up still after the cleans and front squats
6:30 pm
For time
40 Unbroken Wallball buy in
21-15-9
Unbroken Power Clean @ 135#
Toes to bar
25 burpee buy out
*16 min timecap
Result: DNF
I was 100% depleted after the 15 power cleans and ripped big time on my first set of toes to bar. I feel like I let you down, Preston, but I can say that I gave 100% on this. Factors including heat and not being able to get to the gym this morning due to a daughter going haywire limited my performance drastically. I was spent. Utterly spent. I was able to do the wallballs unbroken and the first 21 cleans unbroken, however I didn't feel right after them. It was 103 in the building and 106 outside. Heat was a problem. I think had I been able to get to the gym this morning, I would have been alright.
Tomorrow is a new day and a new start. Let's get it.
Tuesday, August 26, 2014
Tuesday, August 26, 2014
9:00 am
Intensive mobility session (squat / lat / ankle / overhead) + 45 min Z1 row
6:15 pm
- 10 min Handstand Walk Practice
Result: 12 feet on an attempt (PR by 4 feet)
This felt good.
A
Wall Walk + Wall Facing Handstand Hold - 1 walk + :45 hold
B
Banded MU Transitions - 4x3
Rough
C
Strict C2B Pullup - 4 x AMRAP
Result: 3 / 3 / 2 / 2
Not happy about this.
D1
Kipping HSPU - 4 x AMRAP - rest 15s
D2
C2B Pullup - 4 x AMRAP AMPRAP - rest 15s / rest 3 min
I didn't get a chance to do this. I'm going to do it tomorrow afternoon after the 21-15-9 WOD.
Intensive mobility session (squat / lat / ankle / overhead) + 45 min Z1 row
6:15 pm
- 10 min Handstand Walk Practice
Result: 12 feet on an attempt (PR by 4 feet)
This felt good.
A
Wall Walk + Wall Facing Handstand Hold - 1 walk + :45 hold
B
Banded MU Transitions - 4x3
Rough
C
Strict C2B Pullup - 4 x AMRAP
Result: 3 / 3 / 2 / 2
Not happy about this.
D1
Kipping HSPU - 4 x AMRAP - rest 15s
D2
C2B Pullup - 4 x AMRAP AMPRAP - rest 15s / rest 3 min
I didn't get a chance to do this. I'm going to do it tomorrow afternoon after the 21-15-9 WOD.
Monday, August 25, 2014
Monday, August 25, 2014
7:15am
A1
Pallof Press - 4 x 8 per side (blue rogue band) - rest 60s
A2
Birdog's - 4 x 20 - rest 60s
B
Snatch Grip Deadlift (off 2" riser) - 4 x 5 - rest 2 min
Result: 225 / 275 / 325 / 325
I wasn't sure how this was going to feel. I spent a lot of time on my butt driving to, from, and around Indiana these passed couple of weeks. I'm glad I started out light because my low back tightened up real quick. It'll start to loosen up throughout the week as we move on in the training world.
C
Split Jerk - 1x3 @ 65%, 1x3 @ 70%, 2x2 @ 75%, 2x1 @ 80% - rest 90s
Result: 215 / 230 / 250 / 265
Felt shaky. Weeight was easy, however, I just felt really unstable in my low back.
D
BNK Snatch Grip Push Press + OHS - 4 x 3 + 2 - rest 2 min
Result: 225 / 245 / 265 / 275
Body didn't like me on this either. It's okay. I'll feel better later.
6:15pm
A
10 min EMOM
KB Snatch alternating x 8
directly into...
B
10 min EMOM
Double unders x 30
Felt good. Almost made every single double under round unbroken. I think I missed 3 rounds that weren't unbroken due to trying to go super fast.
A1
Pallof Press - 4 x 8 per side (blue rogue band) - rest 60s
A2
Birdog's - 4 x 20 - rest 60s
B
Snatch Grip Deadlift (off 2" riser) - 4 x 5 - rest 2 min
Result: 225 / 275 / 325 / 325
I wasn't sure how this was going to feel. I spent a lot of time on my butt driving to, from, and around Indiana these passed couple of weeks. I'm glad I started out light because my low back tightened up real quick. It'll start to loosen up throughout the week as we move on in the training world.
C
Split Jerk - 1x3 @ 65%, 1x3 @ 70%, 2x2 @ 75%, 2x1 @ 80% - rest 90s
Result: 215 / 230 / 250 / 265
Felt shaky. Weeight was easy, however, I just felt really unstable in my low back.
D
BNK Snatch Grip Push Press + OHS - 4 x 3 + 2 - rest 2 min
Result: 225 / 245 / 265 / 275
Body didn't like me on this either. It's okay. I'll feel better later.
6:15pm
A
10 min EMOM
KB Snatch alternating x 8
directly into...
B
10 min EMOM
Double unders x 30
Felt good. Almost made every single double under round unbroken. I think I missed 3 rounds that weren't unbroken due to trying to go super fast.
Thursday, August 7, 2014
Thursday, August 7, 2014
11:00 am
A
L-Sit Hold Practice - 5 x AMLAP, rest 90s
Result (in seconds): 6 / 4 / 5 / 4 / 5
Had to use kettlebells. The PVC planche pieces I made were broken by some globo gym jack off yesterday. Either way, this was incredibly difficult and I performed well below where I need to me.
B
Wall Walk + Handstand - 5 x 1 + :30
These felt pretty good.
C
Weighted Strict HSPU - 5 x 6 - 8 @ 15# backpack, rest 2 min
Result: 6 / (3.3) / 6 / (4.2) / 6
I don't have a weighted vest nor did I have access to the skinny red band, however, I managed to find a couple of 5's and 2.5's and put them in a small pocket in a small backpack. It worked just like as well as a vest.
6:30 pm
EMOM as long as possible
5 power snatch @ 95#
5 C2B pullup
5 bar facing burpees
Result: 3 rounds + 6 reps (:39 / :45 / :58)
Limiting Factor(s): "swinging" on the C2B kip, poor MAP
Felt like I couldn't focus. A lot of outside distractions and stressors between Rachel's grandma's rapidly crippling health, Rachel's work/time frame of getting home, moving to the new gym location and feeling guilty about not being to help as much I should, and a few other things. A lot has been happening/developing the passed couple of days. I know these are excuses and I'm trying to work out the kinks.
A
L-Sit Hold Practice - 5 x AMLAP, rest 90s
Result (in seconds): 6 / 4 / 5 / 4 / 5
Had to use kettlebells. The PVC planche pieces I made were broken by some globo gym jack off yesterday. Either way, this was incredibly difficult and I performed well below where I need to me.
B
Wall Walk + Handstand - 5 x 1 + :30
These felt pretty good.
C
Weighted Strict HSPU - 5 x 6 - 8 @ 15# backpack, rest 2 min
Result: 6 / (3.3) / 6 / (4.2) / 6
I don't have a weighted vest nor did I have access to the skinny red band, however, I managed to find a couple of 5's and 2.5's and put them in a small pocket in a small backpack. It worked just like as well as a vest.
6:30 pm
EMOM as long as possible
5 power snatch @ 95#
5 C2B pullup
5 bar facing burpees
Result: 3 rounds + 6 reps (:39 / :45 / :58)
Limiting Factor(s): "swinging" on the C2B kip, poor MAP
Felt like I couldn't focus. A lot of outside distractions and stressors between Rachel's grandma's rapidly crippling health, Rachel's work/time frame of getting home, moving to the new gym location and feeling guilty about not being to help as much I should, and a few other things. A lot has been happening/developing the passed couple of days. I know these are excuses and I'm trying to work out the kinks.
Wednesday, August 6, 2014
Wednesday, August 6, 2015
6:15 pm
A
Jerk Balance - 5 x 3 @ moderate, rest 2 min
Result: 135 / 185 / 225 / 225 / 225
I started light due to inexperience with this move. Very unique drill.
B
Push Jerk - 5 x 1.1.1, rest 30s between reps, 2 min between clusters - build from 70% 1RM
Result: 225 / 255 / 275 / 295 / 305x @ 2
I need jerk boxes. Lowering this and then walking back into the rack got really old really quick.
C
Push Jerk Recovery - 5 x 3, rest 3 min between - heavy
Result: 315 / 335 / 355 / 375 / 400
Too conservative at the beginning.
D
20 min Z1 Core Development
6 - 8 T2B
20s left side plank
12 GHD Sit ups
20s right side plank
50m crab walk
Holy crab walk. That was the worst. I need to do more core work outside of this programming.
Today was a pretty bad day. I felt pretty low the whole time. Almost depressed. I'm not really sure as to why. However, it caused everything to feel really off all afternoon.
A
Jerk Balance - 5 x 3 @ moderate, rest 2 min
Result: 135 / 185 / 225 / 225 / 225
I started light due to inexperience with this move. Very unique drill.
B
Push Jerk - 5 x 1.1.1, rest 30s between reps, 2 min between clusters - build from 70% 1RM
Result: 225 / 255 / 275 / 295 / 305x @ 2
I need jerk boxes. Lowering this and then walking back into the rack got really old really quick.
C
Push Jerk Recovery - 5 x 3, rest 3 min between - heavy
Result: 315 / 335 / 355 / 375 / 400
Too conservative at the beginning.
D
20 min Z1 Core Development
6 - 8 T2B
20s left side plank
12 GHD Sit ups
20s right side plank
50m crab walk
Holy crab walk. That was the worst. I need to do more core work outside of this programming.
Today was a pretty bad day. I felt pretty low the whole time. Almost depressed. I'm not really sure as to why. However, it caused everything to feel really off all afternoon.
Tuesday, August 5, 2014
Tuesday, August 5, 2014
8:00 am
Z1 Session - 60 minute row, swim, or jog
I wanted to swim, but the pool is still closed. I chose to row instead.
6:00 pm
A
Zercher Squat @ tempo 21x1 - 5 x 3, rest 2 min
Result: 225 / 255 / 275 / 295 / 305
305# was pretty much tops for the tempo. It was really difficult to maintain vertical torso.
B
Supinated Strict C2B Pullup - 5 x AMRAP, rest 2 min
Result: 1 / 3 / 3 / 2 / 2
Embarrassing.
C
RLESS - 5 x 5 each leg - rest 30s between legs, rest 2 between sets - build from 135#
Result: 135 / 155 / 185 / 195 / 205
Need to work more on this.
D
Pendlay Row - 5 x 8, rest 2 min - build
Result: 135 / 175 / 185 / 205 / 205
Low back was pretty tight and felt unstable at times during this. Kind of disappointed on the low numbers.
Z1 Session - 60 minute row, swim, or jog
I wanted to swim, but the pool is still closed. I chose to row instead.
6:00 pm
A
Zercher Squat @ tempo 21x1 - 5 x 3, rest 2 min
Result: 225 / 255 / 275 / 295 / 305
305# was pretty much tops for the tempo. It was really difficult to maintain vertical torso.
B
Supinated Strict C2B Pullup - 5 x AMRAP, rest 2 min
Result: 1 / 3 / 3 / 2 / 2
Embarrassing.
C
RLESS - 5 x 5 each leg - rest 30s between legs, rest 2 between sets - build from 135#
Result: 135 / 155 / 185 / 195 / 205
Need to work more on this.
D
Pendlay Row - 5 x 8, rest 2 min - build
Result: 135 / 175 / 185 / 205 / 205
Low back was pretty tight and felt unstable at times during this. Kind of disappointed on the low numbers.
Monday, August 4, 2014
Monday, August 4, 2014
9:30 am
A1
Scap Push-ups - 3 x 20, rest 30s
A2
Planche Push-ups - 3 x 10 perfect reps, rest 60s
Interesting combination here. I had to do a scaled version of the planche push up.
B1
Incline Low Trap Raise @ 4412 - 3 x 10 per arm @ 10#, rest 60s
B2
Cuban Press @ 2222 - 3 x 10 @ 25# (only thing I had available at home), rest 90s
C
Intensive Mobility
- Snatch
- Pulling
5:50 pm
A
3 Stop Clean Grip Deadlift - 5 x 3, rest 2 min - heavy as possible
Result: 275 / 315 / 335 / 345 / 355
This was rough. My low back didn't feel too good after this. I'm not really sure as to why, however, It felt really, really tight during sets 3 - 5 and everything felt off the rest of the workout.
B
BNK Snatch Grip Push Press - 5 x 4, rest 2 min - heavy as possible
Result: 225 / 245 / 255 / 265x @ 4th rep / 275 PR
Missed 265# due to pushing back rather than straight up and I could really feel it in my shoulders. So I just kind of said f*ck it and went after 275# and hit all 4. I struggled on the 4th rep, but I was able to lock it out.
C
5 min EMOM - Power Snatch x 3 @ 75% 1RM
Result: 185# on all, TnG on sets 3 - 5
I wasn't sure what to use here. My 1RM power snatch is between 225# and 245# so I used 75% of 245#. These felt pretty good, however, my back still felt unstable.
D
4 sets @ 100%, rest 4 min between
10 Deadlift @ 315#
10 bar facing burpees (24")???
5 Power Clean @ 225#
5 bar facing burpees
Result (by round) - 2:16 / 2:15 / DNS / DNS
First off, I wasn't able to finish because I ran out of time. I wish I could've started the workout sooner. Some mishaps at Rachel's work caused her to come home late again so I had to wait. No worries though because I'm pretty sure I didn't do this right. I'm not sure what the 24" bar facing burpees were so I just did regular bar facing burpees. I was really disappointed with the over 2 minute performance on the first 2 rounds. The bar facing burpees took a could while. I was smoked going into the power cleans. I was hoping to be able to do TnG with them, however, my hams were shot on the rounds I did do.
Preston - what do you think I could've done better here?
A1
Scap Push-ups - 3 x 20, rest 30s
A2
Planche Push-ups - 3 x 10 perfect reps, rest 60s
Interesting combination here. I had to do a scaled version of the planche push up.
B1
Incline Low Trap Raise @ 4412 - 3 x 10 per arm @ 10#, rest 60s
B2
Cuban Press @ 2222 - 3 x 10 @ 25# (only thing I had available at home), rest 90s
C
Intensive Mobility
- Snatch
- Pulling
5:50 pm
A
3 Stop Clean Grip Deadlift - 5 x 3, rest 2 min - heavy as possible
Result: 275 / 315 / 335 / 345 / 355
This was rough. My low back didn't feel too good after this. I'm not really sure as to why, however, It felt really, really tight during sets 3 - 5 and everything felt off the rest of the workout.
B
BNK Snatch Grip Push Press - 5 x 4, rest 2 min - heavy as possible
Result: 225 / 245 / 255 / 265x @ 4th rep / 275 PR
Missed 265# due to pushing back rather than straight up and I could really feel it in my shoulders. So I just kind of said f*ck it and went after 275# and hit all 4. I struggled on the 4th rep, but I was able to lock it out.
C
5 min EMOM - Power Snatch x 3 @ 75% 1RM
Result: 185# on all, TnG on sets 3 - 5
I wasn't sure what to use here. My 1RM power snatch is between 225# and 245# so I used 75% of 245#. These felt pretty good, however, my back still felt unstable.
D
4 sets @ 100%, rest 4 min between
10 Deadlift @ 315#
10 bar facing burpees (24")???
5 Power Clean @ 225#
5 bar facing burpees
Result (by round) - 2:16 / 2:15 / DNS / DNS
First off, I wasn't able to finish because I ran out of time. I wish I could've started the workout sooner. Some mishaps at Rachel's work caused her to come home late again so I had to wait. No worries though because I'm pretty sure I didn't do this right. I'm not sure what the 24" bar facing burpees were so I just did regular bar facing burpees. I was really disappointed with the over 2 minute performance on the first 2 rounds. The bar facing burpees took a could while. I was smoked going into the power cleans. I was hoping to be able to do TnG with them, however, my hams were shot on the rounds I did do.
Preston - what do you think I could've done better here?
Friday, August 1, 2014
Friday, August 1, 2014
6:00 pm
A
Squat Snatch - 10 x 1 - find 1RM, rest as needed
Result - 185 / 205 / 225 / 235x / 235x / 235x / 235x / 235 / 245 / 260 PR
A
Squat Snatch - 10 x 1 - find 1RM, rest as needed
Result - 185 / 205 / 225 / 235x / 235x / 235x / 235x / 235 / 245 / 260 PR
260# Squat Snatch
Pretty happy with this. I know improvement is still needed, however, this felt really good.
B
Split Jerk - 10 x 1 - find 1RM, rest as needed
Result: 225 / 275 / 285 / 295 / 305 / 315 / 320 PR / 325 PR / 330 PR / 335x
Bummed I missed 335#. I wish I would've filmed it.
C
Heavy Strict "Diane"
21-15-9
Deadlift @ 315#
Strict HSPU
Result - 11:58
Splits - 5:41 / 9:49 (4:08) / 11:58 (2:09)
Deadlift breakdown: 21 - 10 / 8 / 4
15 - 10 / 5
9 - unbroken
HSPU: 21 - 3 / 3 / 4 / 4 / 3 / 4
15 - 3 / 3 / 4 / 3 / 2
9 - 3 / 2 / 2 / 2
I used a 1" cushion on the HSPU.
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