5:00pm
A
"Grace"
30 clean and jerks @ 135# for time
Result - 1:27*
* :28 PR, previous time was 1:55
Bummed. I wanted to break a minute. Had 20 reps done in :37. The main issue was I busted my nose on 18 and my eyes immediately teared up. I dropped the bar but picked it up immediately. It took me almost a full minute to do the last 10 reps. Happy with the PR, but I really wanted to be the first to break that :60 barrier on film.
Tuesday, September 30, 2014
Saturday, September 27, 2014
Saturday, September 27, 2014
Burpees for Boobies Competition
WOD #1
10:15am
13 minute timecap
40 wallballs
21-15-9
Power Clean @ 135#
Toes to Bar
...then...
25 burpee buy out
Result: DNF (13th place after this WOD)
Made it through 6 toes to bar on the last set of 9 (127 reps). This was a pretty humbling start. Forearms were fried. Biggest limiting facto
Breakdown: unbroken wallball
11/5/5 on 21 cleans
5/5/3/2/2/2/2 on 21 T2B
5/5/5 on 15 cleans
1/2/2/1/1/1/2/2/2/1 on 15 T2B
unbroken on 9 cleans
1/2/1/1/1 on final T2B
WOD #2
11:45am
7 minute timecap
Find 2RM Overhead Squat from the floor
Result: 225 / 275x / 275 / 280.1 (7th place after this WOD. Finished 2nd here)
I wish I could get this one back. Too conservative.
WOD #3
2:00pm
9 minutes timecap
750m KB Run @ 1.5
...then...
AMRAP during the remainder of time
10 KB Ground to Overhead @ 1.5
30 doubles
Result: Run + 2 + 10 (7th place after this. Finished 10th here)
Run was done in just under 4:30, which really surprised me. I based it off the 300m run repeats I did a week or so ago and I honestly didn't believe I'd finish the run in 9 minutes. My judge made me do 36 doubles on the second round because he miscounted. It's whatever. I'm now 6 reps better than my competition haha.
Overall Place: 7th out of 14 RX Competitors
Reflection: I need to lose some poundage and get better at T2B, running, and improving anaerobic and aerobic capacity. However, I performed a lot better than I had anticipated. There were several guys here that were top 200 in the South Central Region. I'm glad I got to have this experience. Thanks, Preston, for helping get very well prepared for this competition.
WOD #1
10:15am
13 minute timecap
40 wallballs
21-15-9
Power Clean @ 135#
Toes to Bar
...then...
25 burpee buy out
Result: DNF (13th place after this WOD)
Made it through 6 toes to bar on the last set of 9 (127 reps). This was a pretty humbling start. Forearms were fried. Biggest limiting facto
Breakdown: unbroken wallball
11/5/5 on 21 cleans
5/5/3/2/2/2/2 on 21 T2B
5/5/5 on 15 cleans
1/2/2/1/1/1/2/2/2/1 on 15 T2B
unbroken on 9 cleans
1/2/1/1/1 on final T2B
WOD #2
11:45am
7 minute timecap
Find 2RM Overhead Squat from the floor
Result: 225 / 275x / 275 / 280.1 (7th place after this WOD. Finished 2nd here)
I wish I could get this one back. Too conservative.
WOD #3
2:00pm
9 minutes timecap
750m KB Run @ 1.5
...then...
AMRAP during the remainder of time
10 KB Ground to Overhead @ 1.5
30 doubles
Result: Run + 2 + 10 (7th place after this. Finished 10th here)
Run was done in just under 4:30, which really surprised me. I based it off the 300m run repeats I did a week or so ago and I honestly didn't believe I'd finish the run in 9 minutes. My judge made me do 36 doubles on the second round because he miscounted. It's whatever. I'm now 6 reps better than my competition haha.
Overall Place: 7th out of 14 RX Competitors
Reflection: I need to lose some poundage and get better at T2B, running, and improving anaerobic and aerobic capacity. However, I performed a lot better than I had anticipated. There were several guys here that were top 200 in the South Central Region. I'm glad I got to have this experience. Thanks, Preston, for helping get very well prepared for this competition.
Thursday, September 25, 2014
Thursday, September 25, 2014
5:00pm
A
Overhead Squat (from floor) - 5 x 2 - build to heavy
Result: 205 / 225 / 245 / 265 (snatch PR) / 275 (snatch PR)
I had to stop here. We received a phone call and I needed to leave and be with Rachel. I'm happy with the PR on snatch and the weight felt good on the OHS. Saturday will be fun.
A
Overhead Squat (from floor) - 5 x 2 - build to heavy
Result: 205 / 225 / 245 / 265 (snatch PR) / 275 (snatch PR)
I had to stop here. We received a phone call and I needed to leave and be with Rachel. I'm happy with the PR on snatch and the weight felt good on the OHS. Saturday will be fun.
Tuesday, September 23, 2014
Tuesday, September 23, 2014
5:15pm
A
Thruster Ladder - 3 reps until failure every 90 seconds - start @ 115, build by 20# until 195 then 10's
Result: 115 / 135 / 155 / 175 / 195 / 205 / 215 / 225 / 235.2
Got 2 reps @ 235# in the 90 seconds. Squat clean thrustered both.
B
Front Squat - 5 x 1 - rest as need, find 1RM
Result: 295 / 305 / 315 / 325PR / 335PR!
Finally.
C
Supinated Strict C2B - 3 x AMRAP in sets of 2
Result: 3 / 2 / 2
Rough day but it was a positive one. I could have gone up to 345 and possibly hit 350. On another note, my back is acting up again. This time it's in my sacrum. I'll stretch a lot the remainder of the week and, hopefully, it'll feel better.
A
Thruster Ladder - 3 reps until failure every 90 seconds - start @ 115, build by 20# until 195 then 10's
Result: 115 / 135 / 155 / 175 / 195 / 205 / 215 / 225 / 235.2
Got 2 reps @ 235# in the 90 seconds. Squat clean thrustered both.
B
Front Squat - 5 x 1 - rest as need, find 1RM
Result: 295 / 305 / 315 / 325PR / 335PR!
Finally.
C
Supinated Strict C2B - 3 x AMRAP in sets of 2
Result: 3 / 2 / 2
Rough day but it was a positive one. I could have gone up to 345 and possibly hit 350. On another note, my back is acting up again. This time it's in my sacrum. I'll stretch a lot the remainder of the week and, hopefully, it'll feel better.
Monday, September 22, 2014
Monday, September 22, 2014
7:00am
30 rounds
:30 run
:30 trot
5:15pm
MAP Test
20 min AMRAP
20 Deadlift @ 155#
20 Box Jump @ 24"
20 Burpees
Result: 4 + 22
This could've been worse. Went in with a strategy of 1 rep every 4 seconds on all 3 moves which would have put me at 5 even rounds and unbroken on all deadlifts. I started off a little fast.
RD1 - 3:15
RD2 - 5:05
RD3 - 5:15
RD4 - 5:30
I think had I slowed up a little at the beginning, I could have gotten at least half way through the box jumps jumps on the last few reps. Deadlifts were all unbroken.
30 rounds
:30 run
:30 trot
5:15pm
MAP Test
20 min AMRAP
20 Deadlift @ 155#
20 Box Jump @ 24"
20 Burpees
Result: 4 + 22
This could've been worse. Went in with a strategy of 1 rep every 4 seconds on all 3 moves which would have put me at 5 even rounds and unbroken on all deadlifts. I started off a little fast.
RD1 - 3:15
RD2 - 5:05
RD3 - 5:15
RD4 - 5:30
I think had I slowed up a little at the beginning, I could have gotten at least half way through the box jumps jumps on the last few reps. Deadlifts were all unbroken.
Saturday, September 20, 2014
Saturday, September 20, 2014
9:30am
Beat the Streets - Steve's Club Partner Competition WOD
15 min AMRAP
Partner A runs 300m while partner B does max reps on power clean @ 135#. Once partner A completes the run, partner B does the run and partner A does the cleans.
Once partner B returns from the run, partner A repeats the run and partner B does max rep kettlebell swings @ 1.5 pood. Once partner A returns, partner B runs and partner A does kettlebell swings.
Once partner B returns from the run, partner A repeats the run and partner B does max rep box jumps @ 24". Once partner A returns from the run, partner B then does the run and partner A does box jumps.
This cycle is repeated throughout the entire 15 minutes.
Result: 254 reps (1 round + part A)
We took 3rd out of 8 teams who did the WOD Rx.
5:30pm
A
3RM Overhead Squat from Floor - max 4 attempts @ temp 22X1 - rest as needed
Result: 225 / 245 / 255 / 265X
The 2 second hold in the hole is what made me miss. That was pretty rough with the tempo.
B
Squat Snatch - 3 x 3.3.3 - rest 20 / rest 3 min, build from 155#
Result: 155 / 185 / 225 (almost)
I missed the 3rd rep on all 3 mini sets. First rep felt perfect, 2nd rep was shaky, 3rd rep was a miss out front. Still pretty content I hit 6 out of 9 given that 225# was my 1RM 4 months ago.
C
9-6-3-6-9
STHO @ 155#
Bar facing burpees
Result: DNF
I landed awkwardly on my 4th burpee and I'm pretty certain I sprained my wrist. I've been icing it and took a good amount of ibuprofen since I've been home. It's still pretty tender. I'll baby it tomorrow so I can become a man again on Monday.
Beat the Streets - Steve's Club Partner Competition WOD
15 min AMRAP
Partner A runs 300m while partner B does max reps on power clean @ 135#. Once partner A completes the run, partner B does the run and partner A does the cleans.
Once partner B returns from the run, partner A repeats the run and partner B does max rep kettlebell swings @ 1.5 pood. Once partner A returns, partner B runs and partner A does kettlebell swings.
Once partner B returns from the run, partner A repeats the run and partner B does max rep box jumps @ 24". Once partner A returns from the run, partner B then does the run and partner A does box jumps.
This cycle is repeated throughout the entire 15 minutes.
Result: 254 reps (1 round + part A)
We took 3rd out of 8 teams who did the WOD Rx.
5:30pm
A
3RM Overhead Squat from Floor - max 4 attempts @ temp 22X1 - rest as needed
Result: 225 / 245 / 255 / 265X
The 2 second hold in the hole is what made me miss. That was pretty rough with the tempo.
B
Squat Snatch - 3 x 3.3.3 - rest 20 / rest 3 min, build from 155#
Result: 155 / 185 / 225 (almost)
I missed the 3rd rep on all 3 mini sets. First rep felt perfect, 2nd rep was shaky, 3rd rep was a miss out front. Still pretty content I hit 6 out of 9 given that 225# was my 1RM 4 months ago.
C
9-6-3-6-9
STHO @ 155#
Bar facing burpees
Result: DNF
I landed awkwardly on my 4th burpee and I'm pretty certain I sprained my wrist. I've been icing it and took a good amount of ibuprofen since I've been home. It's still pretty tender. I'll baby it tomorrow so I can become a man again on Monday.
Friday, September 19, 2014
Friday, September 19, 2014
7:00am
30 minute Fartlek run
5:15pm
A
10-15 minute handstand walk practice
B
Strict HSPU - 4 x AMRAP - rest 3 min
Result: 7 / 7 / 7 / 2
Used regional standard.
C
Kipping C2B pullup - 4 x AMRAP - rest 3
Result: 8 / 7 / 7 / 6
Thursday, September 18, 2014
Thursday, September 18, 2014
7:00am
60 min Z1 session
4 rounds
5 minute row
5 minute spin
5 minute trot
4:30pm
A
Squat Clean + Hang Squat Clean + Front Squat - 5 x 1 + 2 + 2 - rest as needed, build to heaviest
Result: 225x / 225 / 245 / 255x / 250x
My left arm really jacked me up here. Every time I was in the front rack position, my left arm would experience a very sharp, precise pain in my elbow (lateral side). After each set, my arm would throb and it wouldn't stop. It was very persistent throughout the entire training session and it fucking hurt.
B
Double KB Front Rack Reverse Lunge Steps - 3 x 16 alternating - rest 2 min
C
MAP 3's - all @ 90% effort
2 rounds - 2 min rest between AMRAPs, 8 min rest between rounds
3 min AMRAP - Hang Power Clean @ 135#
Result: 54 / 40
3 min AMRAP - Double unders
Result: 100 / 103 (not sure what happened. Rhythm was really off. I can usually hit 85 - 90/min)
3 min AMRAP - KB Snatches @ 1.5 pood
Result: 43 / 20
3 min AMRAP - Wallball @ 20# / 10' target
Result: 60 / 40
3 min AMRAP - Burpees
Result: 41 / 32
I have never been in so much pain. I hit a wall and I hit it hard during the snatches. The double unders were just bad. I've never struggled so much on them. I've been having a difficult time stringing together high reps for about 2 weeks now. I'm not sure what I'm doing wrong. Maybe I'm just in a state of constant double-under-fatigue (doubtful). They'll get better.
60 min Z1 session
4 rounds
5 minute row
5 minute spin
5 minute trot
4:30pm
A
Squat Clean + Hang Squat Clean + Front Squat - 5 x 1 + 2 + 2 - rest as needed, build to heaviest
Result: 225x / 225 / 245 / 255x / 250x
My left arm really jacked me up here. Every time I was in the front rack position, my left arm would experience a very sharp, precise pain in my elbow (lateral side). After each set, my arm would throb and it wouldn't stop. It was very persistent throughout the entire training session and it fucking hurt.
B
Double KB Front Rack Reverse Lunge Steps - 3 x 16 alternating - rest 2 min
C
MAP 3's - all @ 90% effort
2 rounds - 2 min rest between AMRAPs, 8 min rest between rounds
3 min AMRAP - Hang Power Clean @ 135#
Result: 54 / 40
3 min AMRAP - Double unders
Result: 100 / 103 (not sure what happened. Rhythm was really off. I can usually hit 85 - 90/min)
3 min AMRAP - KB Snatches @ 1.5 pood
Result: 43 / 20
3 min AMRAP - Wallball @ 20# / 10' target
Result: 60 / 40
3 min AMRAP - Burpees
Result: 41 / 32
I have never been in so much pain. I hit a wall and I hit it hard during the snatches. The double unders were just bad. I've never struggled so much on them. I've been having a difficult time stringing together high reps for about 2 weeks now. I'm not sure what I'm doing wrong. Maybe I'm just in a state of constant double-under-fatigue (doubtful). They'll get better.
Tuesday, September 16, 2014
Tuesday, September 16, 2014
7:00am
30 rounds
:30 run
:30 trot
5:15pm
A
Push Jerk - 2 x 6 @ 75%. 4 @ 82%. 3 @ 85% - rest 2 min
Result: 240 / 260 / 270
Worked off of 320# range.
B
Squat Clean - 5 x 2.2.2 @ 77% - rest 20 / rest 3 min
Result: 225# on all
C
Close Grip Bench - 5 x 3 - rest 2 min, build to heavy triple
Result: 225 / 275 / 275 / 275 / 280
----------------------------------------------------------------------------------------------------------------
Today I failed. I failed badly. I missed 66% of the reps on the first 2 rounds of the squat cleans. I took an extra minute and decided that is was time to fully fucking commit. I'm fucking done fooling around.
Preston, here's partner WOD for this weekend is as follows:
15 min AMRAP
Partner A runs 400m while partner B does max reps on power clean @ 135#. Once partner A completes the run, partner B does the run and partner A does the cleans.
Once partner B returns from the run, partner A repeats the run and partner B does max rep kettlebell swings @ 1.5 pood. Once partner A returns, partner B runs and partner A does kettlebell swings.
Once partner B returns from the run, partner A repeats the run and partner B does max rep box jumps @ 24". Once partner A returns from the run, partner B then does the run and partner A does box jumps.
This cycle is repeated throughout the entire 15 minutes.
30 rounds
:30 run
:30 trot
5:15pm
A
Push Jerk - 2 x 6 @ 75%. 4 @ 82%. 3 @ 85% - rest 2 min
Result: 240 / 260 / 270
Worked off of 320# range.
B
Squat Clean - 5 x 2.2.2 @ 77% - rest 20 / rest 3 min
Result: 225# on all
C
Close Grip Bench - 5 x 3 - rest 2 min, build to heavy triple
Result: 225 / 275 / 275 / 275 / 280
----------------------------------------------------------------------------------------------------------------
Today I failed. I failed badly. I missed 66% of the reps on the first 2 rounds of the squat cleans. I took an extra minute and decided that is was time to fully fucking commit. I'm fucking done fooling around.
Preston, here's partner WOD for this weekend is as follows:
15 min AMRAP
Partner A runs 400m while partner B does max reps on power clean @ 135#. Once partner A completes the run, partner B does the run and partner A does the cleans.
Once partner B returns from the run, partner A repeats the run and partner B does max rep kettlebell swings @ 1.5 pood. Once partner A returns, partner B runs and partner A does kettlebell swings.
Once partner B returns from the run, partner A repeats the run and partner B does max rep box jumps @ 24". Once partner A returns from the run, partner B then does the run and partner A does box jumps.
This cycle is repeated throughout the entire 15 minutes.
Monday, September 15, 2014
Monday, September 15, 2014
7:00am
60 min Z1 session
3 rounds
10 min spin
10 min row
5:00am
A
Zercher Squat - 5 x 3 @ tempo 33X1 - rest 2 min
Result: 225 / 245 / 265 / 275x / 270
I'm not really sure how I was able to build 40# over what I started with. I thought 225# would've been heavy (it was), however I just kept building. I'm pretty disappointed with my performance here. I lost 275# and I shouldn't have. I just lost focus.
B1
Strict Pullup - 4 x 3.2.1 - rest 20s / rest 90s
I'm sorry, Preston, but I couldn't get one fucking strict C2B rep. I subbed explosive (as explosive as possible anyway) strict pullup. I still struggled with regular fucking pullups. I think I need to start incorporating them into my every day warmup.
B2
Pendlay Row - 4 x 6 @ tempo 21X1 - rest 3 min
Result: 185# on all
C
MAP 5's - rest 3 min between
5 min AMRAP @ 85%
200m run
10 unbroken wallballs
Result: 3 + 100m
I think I went out a little harder than 85%. I was pretty exhausted by the end of this and I didn't feel very recovered going into the second 5 minutes.
5 min AMRAP @ 85%
10 box jumps @ 24"
10 burpees
Result: 2 + 10
First round of box jumps were rebound. The rounds after that were all step ups so to ensure movements.
5 min AMRAP @ 85%
150m row
7 hang power snatch @ 95#
Result: 3 even
What slowed me down here was the transition time from snatches to row. I was pretty spent going into this one as well.
5 min AMRAP
100m run
10 burpees
Result: 2 + 100m run + 1 burpee
Just pathetic.
Today was a pretty bad day, in my opinion. I'm going to try to get a really good amount of sleep tonight and, hopefully, feel/perform better tomorrow.
60 min Z1 session
3 rounds
10 min spin
10 min row
5:00am
A
Zercher Squat - 5 x 3 @ tempo 33X1 - rest 2 min
Result: 225 / 245 / 265 / 275x / 270
I'm not really sure how I was able to build 40# over what I started with. I thought 225# would've been heavy (it was), however I just kept building. I'm pretty disappointed with my performance here. I lost 275# and I shouldn't have. I just lost focus.
B1
Strict Pullup - 4 x 3.2.1 - rest 20s / rest 90s
I'm sorry, Preston, but I couldn't get one fucking strict C2B rep. I subbed explosive (as explosive as possible anyway) strict pullup. I still struggled with regular fucking pullups. I think I need to start incorporating them into my every day warmup.
B2
Pendlay Row - 4 x 6 @ tempo 21X1 - rest 3 min
Result: 185# on all
C
MAP 5's - rest 3 min between
5 min AMRAP @ 85%
200m run
10 unbroken wallballs
Result: 3 + 100m
I think I went out a little harder than 85%. I was pretty exhausted by the end of this and I didn't feel very recovered going into the second 5 minutes.
5 min AMRAP @ 85%
10 box jumps @ 24"
10 burpees
Result: 2 + 10
First round of box jumps were rebound. The rounds after that were all step ups so to ensure movements.
5 min AMRAP @ 85%
150m row
7 hang power snatch @ 95#
Result: 3 even
What slowed me down here was the transition time from snatches to row. I was pretty spent going into this one as well.
5 min AMRAP
100m run
10 burpees
Result: 2 + 100m run + 1 burpee
Just pathetic.
Today was a pretty bad day, in my opinion. I'm going to try to get a really good amount of sleep tonight and, hopefully, feel/perform better tomorrow.
Saturday, September 13, 2014
Saturday, September 13, 2014
8:00am
20 min EMOM
(o) Clean + Jerk x 3 @ 185#
(e) Unbroken C2B Pullup x 6 - 7
This hurt.
5:00pm
15 - 12 - 9
Shoulder to Overhead @ 155#
Box Overs @ 24"
Result - 3:14
Splits: 15's - :55 (:19 S2OH / :46 Box Overs)
12's - 1:09 (:21 S2OH / :48 Box Overs) (2:03)
9's - 1:11 (:20 S2OH / :51 Box Overs) (3:14)
This splits on the last round are approximate. I'm not exactly sure how long both movements took, however I do know the round took 1:11. I did this with 5 minutes of warmup and jumped right into it. I wasn't spent afterward. It kind of felt like swimming a 100m freestyle at 85 - 90% effort. In relative control, but still ramped up.
I'm going to hit a small reset button this weekend and get my mind and eating right. I started off eating pretty well but I have since hit a small slope towards shit eating and minor imbalance.
20 min EMOM
(o) Clean + Jerk x 3 @ 185#
(e) Unbroken C2B Pullup x 6 - 7
This hurt.
5:00pm
15 - 12 - 9
Shoulder to Overhead @ 155#
Box Overs @ 24"
Result - 3:14
Splits: 15's - :55 (:19 S2OH / :46 Box Overs)
12's - 1:09 (:21 S2OH / :48 Box Overs) (2:03)
9's - 1:11 (:20 S2OH / :51 Box Overs) (3:14)
This splits on the last round are approximate. I'm not exactly sure how long both movements took, however I do know the round took 1:11. I did this with 5 minutes of warmup and jumped right into it. I wasn't spent afterward. It kind of felt like swimming a 100m freestyle at 85 - 90% effort. In relative control, but still ramped up.
I'm going to hit a small reset button this weekend and get my mind and eating right. I started off eating pretty well but I have since hit a small slope towards shit eating and minor imbalance.
Friday, September 12, 2014
Friday, September 12, 2014
7:00am
30 rounds
:30 row @ 85%
:30 Z1 row
Held between 1:38 - 1:41
5:00pm
A
10 - 15 min non-fatiguing Handstand Walk Practice
Result: 14 ft (2ft PR)
Getting closer to 400 ft haha.
B
Wall Walk + Handstand Hold - 5 x 1 + AMSAP
Handstand hold result - 1:10 / 1:03 / 1:00 / 1:13 / 1:00
Arguably the most mentally difficult thing I've completed. I know these numbers aren't anywhere near where it needs to be, however this was good for me. I would push away from the wall here and there and work through it. This was very fatiguing on my shoulders...clearly.
C
Strict HSPU + Kipping HSPU - 3 x AMRAP + :30 rest + AMRAP - 3 min rest
Result: 3 strict - 6 kip / 6 strict - 5 kip / 5 strict - 7 kip
This was much more challenging than I though it was going to be. My shoulders were fried on the kip. There's really no reason why the kipping HSPU were so low. I'm not sure why but I just couldn't press out. I mean, I was fatigued but I didn't feel THAT fatigued.
30 rounds
:30 row @ 85%
:30 Z1 row
Held between 1:38 - 1:41
5:00pm
A
10 - 15 min non-fatiguing Handstand Walk Practice
Result: 14 ft (2ft PR)
Getting closer to 400 ft haha.
B
Wall Walk + Handstand Hold - 5 x 1 + AMSAP
Handstand hold result - 1:10 / 1:03 / 1:00 / 1:13 / 1:00
Arguably the most mentally difficult thing I've completed. I know these numbers aren't anywhere near where it needs to be, however this was good for me. I would push away from the wall here and there and work through it. This was very fatiguing on my shoulders...clearly.
C
Strict HSPU + Kipping HSPU - 3 x AMRAP + :30 rest + AMRAP - 3 min rest
Result: 3 strict - 6 kip / 6 strict - 5 kip / 5 strict - 7 kip
This was much more challenging than I though it was going to be. My shoulders were fried on the kip. There's really no reason why the kipping HSPU were so low. I'm not sure why but I just couldn't press out. I mean, I was fatigued but I didn't feel THAT fatigued.
Thursday, September 11, 2014
Thursday, September 11, 2014
7:00am
60 min Z1 session
- did 30 minute spin and 30 minute row. It wasn't able to run due to Rachel leaving for work early and direct orders from her stating that Evelyn is to not go outside due to the heat today.
5:00pm
A
Squat Clean + Hang Squat Clean + Front Squat - 5 x 1+1+1 - rest as needed
Result: 225 / 245 / 255 (lost hook grip on hang) / 265 / 275x (missed on hang clean, elbows dropped)
A little disappointed with this.
B
Strict Prone C2B + Strict Pullup - 5 x 3 + AMRAP - rest 30s / rest 3 min
I didn't complete this due to a couple good sized rips on both hands. I didn't feel it was necessary to make it worse and not be able to complete the MAP session. Preston, if I did the wrong thing here, please tell me and I won't skip something with this mindset again.
C
MAP Session - 10's - rest 5 minutes between AMRAPs
10 minute AMRAP @ 75%
30 doubles
10 KB snatch @ 1.5p
Result: 7 even
Doubles were off today. The most I strung together unbroken was 14. Not really sure as to why this happened. I tried to hold 1:15/round but the lack of stringing together the doubles hindered this from being achieved.
10 minute AMRAP
100m run
7 Hang power cleans @ 95#
7 T2B (subbed 11 V-ups due to rips)
Result: 4 even
Cleans were all unbroken. I basically just did reverse curls with the light weight. I probably could have gotten more rounds, however I spent way to much time attempting the T2B. First round was around 3:30 because of that.
10 minute AMRAP
10 unbroken Wallballs
10 burpees (1 every 4 seconds)
Result: 5 + 10
Good God this was tough. All wallballs were unbroken, burpees weren't exactly every 4 seconds.
I felt incredibly off today. From start to finish, I almost felt like I had vertigo. My equilibrium was really off. I found myself lying down a lot between attempts on the clean complex and my heart rate was around 180 - 210 bpm during the last 10 minutes. I'm not sure if it was the heat and hard work or something else. I started warmup with a wicked headache and just told myself to work through it. The headache did go away, however that's when the weirdness came in. I hit a small reset button before the AMRAPs and it helped a little bit. Regardless, this workout fucking hurt and I'm glad I did it.
60 min Z1 session
- did 30 minute spin and 30 minute row. It wasn't able to run due to Rachel leaving for work early and direct orders from her stating that Evelyn is to not go outside due to the heat today.
5:00pm
A
Squat Clean + Hang Squat Clean + Front Squat - 5 x 1+1+1 - rest as needed
Result: 225 / 245 / 255 (lost hook grip on hang) / 265 / 275x (missed on hang clean, elbows dropped)
A little disappointed with this.
B
I didn't complete this due to a couple good sized rips on both hands. I didn't feel it was necessary to make it worse and not be able to complete the MAP session. Preston, if I did the wrong thing here, please tell me and I won't skip something with this mindset again.
C
MAP Session - 10's - rest 5 minutes between AMRAPs
10 minute AMRAP @ 75%
30 doubles
10 KB snatch @ 1.5p
Result: 7 even
Doubles were off today. The most I strung together unbroken was 14. Not really sure as to why this happened. I tried to hold 1:15/round but the lack of stringing together the doubles hindered this from being achieved.
10 minute AMRAP
100m run
7 Hang power cleans @ 95#
Result: 4 even
Cleans were all unbroken. I basically just did reverse curls with the light weight. I probably could have gotten more rounds, however I spent way to much time attempting the T2B. First round was around 3:30 because of that.
10 minute AMRAP
10 unbroken Wallballs
10 burpees (1 every 4 seconds)
Result: 5 + 10
Good God this was tough. All wallballs were unbroken, burpees weren't exactly every 4 seconds.
I felt incredibly off today. From start to finish, I almost felt like I had vertigo. My equilibrium was really off. I found myself lying down a lot between attempts on the clean complex and my heart rate was around 180 - 210 bpm during the last 10 minutes. I'm not sure if it was the heat and hard work or something else. I started warmup with a wicked headache and just told myself to work through it. The headache did go away, however that's when the weirdness came in. I hit a small reset button before the AMRAPs and it helped a little bit. Regardless, this workout fucking hurt and I'm glad I did it.
Tuesday, September 9, 2014
Tuesday, September 9, 2014
7:00am
30 rounds
:30 run @ 85%
:30 Z1 trot
5:30pm
A
Hang Power Snatch - 3 x 3.3.3 - rest 30s / rest 3 min @ 80% of 220#
Result: 175# on all
Felt good, quick, and explosive. Only mishap I had was a rip on my right hand.
B
BNK Push Press Jerk Grip - 10 x 3 - rest 90s
Result: 225 / 225 / 225 / 225 / 235 / 235 / 235 / 245 / 245 / 245
Started at 225# and went from there. 225# felt pretty tough so I knew I wasn't going to build up much. This was a good, humbling portion of today.
C
Ring Dips
I didn't get a chance to do this because I received a phone call from Rachel saying that our dog got loose so I had to go find him. It took me 2 hours but I found him. Little bastard. I'll hit this tomorrow afternoon. Pretty pissed that I missed it.
30 rounds
:30 run @ 85%
:30 Z1 trot
5:30pm
A
Hang Power Snatch - 3 x 3.3.3 - rest 30s / rest 3 min @ 80% of 220#
Result: 175# on all
Felt good, quick, and explosive. Only mishap I had was a rip on my right hand.
B
BNK Push Press Jerk Grip - 10 x 3 - rest 90s
Result: 225 / 225 / 225 / 225 / 235 / 235 / 235 / 245 / 245 / 245
Started at 225# and went from there. 225# felt pretty tough so I knew I wasn't going to build up much. This was a good, humbling portion of today.
C
I didn't get a chance to do this because I received a phone call from Rachel saying that our dog got loose so I had to go find him. It took me 2 hours but I found him. Little bastard. I'll hit this tomorrow afternoon. Pretty pissed that I missed it.
Monday, September 8, 2014
Monday, September 8, 2014
7:30 am
60 minute Z1 session
- 6 minute row, 6 minute spin, 6 minute trot
5:00 pm
A
Front Squat @ 33x1 tempo - 5x5 - rest 2 min, build to heavy
Result: 135 / 165 / 185 / 185 / 185x (failed on 5th rep)
I'm pretty sure Satan came up with this tempo for this specific movement. This was freaking miserable, however, it was incredibly humbling.
B1
Supinated Weighted C2B Pullup - 4 x AMRAP - rest 60s
Result: 2 / 2 / 1/ 1
Used 15# KB. This was pretty embarrassing.
B2
Pendlay Row @ 21x1 tempo - 4x6 - rest 2 min
Result: 185# on all
C
MAP Session 5's
5 minute AMRAP @ 85%
200m run
7 burpees
Result: 3 even
rest 3 min
5 minute AMRAP @ 85%
12 box jumps
3 strict HSPU
Result: 3 + 2
rest 3 min
5 minute AMRAP @ 85%
150m row
10 UB wallballs
Result: 3 + 152
Legs were toast after the first round of the first 5 minutes. Out of everything, the runs were the hardest. My legs felt like anvils. I wish the results were better, however, I'm glad I was able to complete 3 rounds on all of them.
60 minute Z1 session
- 6 minute row, 6 minute spin, 6 minute trot
5:00 pm
A
Front Squat @ 33x1 tempo - 5x5 - rest 2 min, build to heavy
Result: 135 / 165 / 185 / 185 / 185x (failed on 5th rep)
I'm pretty sure Satan came up with this tempo for this specific movement. This was freaking miserable, however, it was incredibly humbling.
B1
Supinated Weighted C2B Pullup - 4 x AMRAP - rest 60s
Result: 2 / 2 / 1/ 1
Used 15# KB. This was pretty embarrassing.
B2
Pendlay Row @ 21x1 tempo - 4x6 - rest 2 min
Result: 185# on all
C
MAP Session 5's
5 minute AMRAP @ 85%
200m run
7 burpees
Result: 3 even
rest 3 min
5 minute AMRAP @ 85%
12 box jumps
3 strict HSPU
Result: 3 + 2
rest 3 min
5 minute AMRAP @ 85%
150m row
10 UB wallballs
Result: 3 + 152
Legs were toast after the first round of the first 5 minutes. Out of everything, the runs were the hardest. My legs felt like anvils. I wish the results were better, however, I'm glad I was able to complete 3 rounds on all of them.
Friday, September 5, 2014
Friday, September 5, 2014
8:00am
40min Z1 Mixed Modal / Core Session
- 10 GHD (didn't have access to GHD so I did strict T2B)
- :20 right side plank
- 250m row
- :20 left side plank
- 200m run
4:30pm
A
Snatch Balance + OHS - 4 x 2 + 2, rest as needed (build to heavy)
Result: 185 / 205 / 225 / 245x
Pretty bummed about missing 245#...225# felt great. I hit the 1st snatch balance on the every attempt but missed the 2nd one 3 times in a row. First miss, I didn't lock it out. Second miss, I put forth too much "umpf" and it shot up and really far forward. Third miss, it was almost perfect but it went a little forward and I wasn't able to correct it...motherfucker!!
B
Power Snatch - 5min EMOM @ 80% 1RM
Result: 195# on all (4 / 4 / 3 (missed 4th) / 2 (missed 3rd and 4th) / 4)
I don't have a legit 1RM on power snatch so I just went with what felt pretty challenging. I was really upset about the snatch balance so I kind of flew off the handle at the beginning and I paid for it on the 3rd and 4th round. I did the 1st round touch and go, 2nd round were quick singles, the next 2 rounds were really fatiguing, and the last round I actually thought and visualized each rep (this last round took the entire minute).
40min Z1 Mixed Modal / Core Session
- 10 GHD (didn't have access to GHD so I did strict T2B)
- :20 right side plank
- 250m row
- :20 left side plank
- 200m run
4:30pm
A
Snatch Balance + OHS - 4 x 2 + 2, rest as needed (build to heavy)
Result: 185 / 205 / 225 / 245x
Pretty bummed about missing 245#...225# felt great. I hit the 1st snatch balance on the every attempt but missed the 2nd one 3 times in a row. First miss, I didn't lock it out. Second miss, I put forth too much "umpf" and it shot up and really far forward. Third miss, it was almost perfect but it went a little forward and I wasn't able to correct it...motherfucker!!
B
Power Snatch - 5min EMOM @ 80% 1RM
Result: 195# on all (4 / 4 / 3 (missed 4th) / 2 (missed 3rd and 4th) / 4)
I don't have a legit 1RM on power snatch so I just went with what felt pretty challenging. I was really upset about the snatch balance so I kind of flew off the handle at the beginning and I paid for it on the 3rd and 4th round. I did the 1st round touch and go, 2nd round were quick singles, the next 2 rounds were really fatiguing, and the last round I actually thought and visualized each rep (this last round took the entire minute).
Wednesday, September 3, 2014
Wednesday, September 3, 2014
4:30pm
A
Power Clean - 1x2 @ 225#, 1x2 @ 235#, 2x1 @ 250# - rest 2 min
Focused on fast elbows and aggressive triple extension. The weight wasn't challenging so this was a good chance to lay down some good pathways.
B
Close Grip Bench - 3RM in 4 sets
Result: 225 / 275 / 295 / 300
I just wanted to continue the path of hitting the 3 century mark.
C
5 sets @ 100% - rest 60s between
300m run w/ 1.5p kettlebell
10 KB snatches @ 1.5p
30 doubles
Result (by round) - 2:31 / 3:10 / 4:46 / 5:06 / 5:05
Jebus this was hard. I did my best to complete the run every round. First 2 rounds I completed the run, 3rd was about 150m, walked round 4, and mustered up some "umpf" to run the last 100m on the last round. Only round 4 was unbroken on the doubles and I'm really pissed about that. I wasn't sure what to expect with this so I just went hard. I don't think I performed well, however, I gave it everything. I'm looking forward to the complete rest tomorrow. I'm going to hit some yoga and PMR and get ready to put up some big numbers on Friday.
A
Power Clean - 1x2 @ 225#, 1x2 @ 235#, 2x1 @ 250# - rest 2 min
Focused on fast elbows and aggressive triple extension. The weight wasn't challenging so this was a good chance to lay down some good pathways.
B
Close Grip Bench - 3RM in 4 sets
Result: 225 / 275 / 295 / 300
I just wanted to continue the path of hitting the 3 century mark.
C
5 sets @ 100% - rest 60s between
300m run w/ 1.5p kettlebell
10 KB snatches @ 1.5p
30 doubles
Result (by round) - 2:31 / 3:10 / 4:46 / 5:06 / 5:05
Jebus this was hard. I did my best to complete the run every round. First 2 rounds I completed the run, 3rd was about 150m, walked round 4, and mustered up some "umpf" to run the last 100m on the last round. Only round 4 was unbroken on the doubles and I'm really pissed about that. I wasn't sure what to expect with this so I just went hard. I don't think I performed well, however, I gave it everything. I'm looking forward to the complete rest tomorrow. I'm going to hit some yoga and PMR and get ready to put up some big numbers on Friday.
Tuesday, September 2, 2014
Tuesday, September 2, 2014
8:30 am
45 min Z1 row
6:30 pm
A
Front Squat - build to heavy triple in 4 sets, rest as needed
Result: 255 / 275 / 295 / 305
Videos below. This was tough. I'm happy I could break the 3 century mark. I collapsed pretty hard as you'll see.
45 min Z1 row
6:30 pm
A
Front Squat - build to heavy triple in 4 sets, rest as needed
Result: 255 / 275 / 295 / 305
Videos below. This was tough. I'm happy I could break the 3 century mark. I collapsed pretty hard as you'll see.
275 x 3
295 x 3
305 x 3
B
Weighted Pullups - Build to 1RM in 6 sets
Result: 15 / 20 / 26 / 35 / 44 / 55
I'm not sure if these should count because they were all done with a band around my head. 55# video is below.
55#
v
v
C
20 unbroken front squats from the floor
Result: 13 / 4 / 3
I didn't set a clock on this because I wanted to really focus on completing this unbroken. I got a little over halfway. I failed on rep 14. This was really demoralizing. I'm going to bed really defeated tonight.
Monday, September 1, 2014
Monday, September 1, 2014
9:00 am
Fasted Cyclical Z1
Our Box had a community workout this morning and we all (coaches included) participated and I kept it pretty Z1. I'll do a 45 min fasted Z1 tomorrow morning to make up for this mishap.
Community Workout
A
30 minute Kickball Game w/ 120 foot bases
B
Team WOD
100m sled drag @ 75#
25 Russian KB Swings @ 1.5p
50m Overhead Walking Lunge @ 15#
25 burpees
25 squats
200m run
The way this worked is one person started and everyone else followed. So, the first person took off with the sled (50m and back) then passed the sled on to the next person. The first person then continued the rest of the workout and so on. Everyone would do the workout individually until the run. The team had to finish the run together.
5:00 pm
Warmup
10 minute smooth AMRAP
5 inchworm to pushup
:30 right side plank
5 squat grinder
:30 left side plank
5 BNK Snatch Grip Strict Press @ 135#
5 BNK Snatch Grip Split Jerk @ 225#
5 T2B
Skill
10 minutes handstand practice (non-fatiguing)
WOD
A
Snatch Grip Deadlift + High Hang Snatch Pull - 3 x 2 + 2, rest as needed
Result: 225# on all
I started with 225# to see how it felt and I didn't like how the pull felt at all so I stuck with this weight to see if I could work out the kinks. I kind of did.
B
Jerk Balance - 4 x 3 @ mod, rest 2 min
Result: 185# on all
I'm not going to lie, this drill is frustrating and feels quite awkward. I understand the benefit so that's the extent of my complaining. I'll get over it.
C
BNK Split Jerk - Build to 1RM in 6 sets, rest as needed
Result: 275 / 295 / 315 / 345x / 345 / 355x
Videos below. All I have to say.
Our Box had a community workout this morning and we all (coaches included) participated and I kept it pretty Z1. I'll do a 45 min fasted Z1 tomorrow morning to make up for this mishap.
Community Workout
A
30 minute Kickball Game w/ 120 foot bases
B
Team WOD
100m sled drag @ 75#
25 Russian KB Swings @ 1.5p
50m Overhead Walking Lunge @ 15#
25 burpees
25 squats
200m run
The way this worked is one person started and everyone else followed. So, the first person took off with the sled (50m and back) then passed the sled on to the next person. The first person then continued the rest of the workout and so on. Everyone would do the workout individually until the run. The team had to finish the run together.
5:00 pm
Warmup
10 minute smooth AMRAP
5 inchworm to pushup
:30 right side plank
5 squat grinder
:30 left side plank
5 BNK Snatch Grip Strict Press @ 135#
5 BNK Snatch Grip Split Jerk @ 225#
5 T2B
Skill
10 minutes handstand practice (non-fatiguing)
WOD
A
Snatch Grip Deadlift + High Hang Snatch Pull - 3 x 2 + 2, rest as needed
Result: 225# on all
I started with 225# to see how it felt and I didn't like how the pull felt at all so I stuck with this weight to see if I could work out the kinks. I kind of did.
B
Jerk Balance - 4 x 3 @ mod, rest 2 min
Result: 185# on all
I'm not going to lie, this drill is frustrating and feels quite awkward. I understand the benefit so that's the extent of my complaining. I'll get over it.
C
BNK Split Jerk - Build to 1RM in 6 sets, rest as needed
Result: 275 / 295 / 315 / 345x / 345 / 355x
Videos below. All I have to say.
Successful 295#
Successful 315#
Failed 345#
Successful 345#
Failed 355#
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