Friday, February 27. 2015

A

Build to heavy Clean + Jerk

Result: 225 / 275 / 295 / 305 / 315

Stopped at 315. Utilized the power clean and split jerk. Ties my PR. 

B

2 RDS w/ 2 minutes rest between

9 min AMRAP

15 T2B

10 DL @ 115#

5 Snatch @ 115#

...then immediately after 2nd round...

6 minutes to establish 1RM clean + jerk

Result:

RD1 - 128 reps

RD2 - 105 reps

C+J - 305#

Pretty confident I can hit 5 rounds (150) or more on Sunday plus hit 315. I stayed very conservative tonight on the T2B but I think I'll stick with the 5x3 on Sunday. 

Tuesday, February 24, 2015

AM

6 x 500m @ 85% rest 2 min

Result

1:42.9

1:42.9

1:42.7

1:43.1

1:43.9

1:40.4

Felt fine. Got a little carried away on the last one. Felt like I could've held 1:30. 

PM

A

sHSPU - 3 x AMRAP.AMRAP/rest 20s/60s

Result: 6+2/4+3/3+3

Not very happy with this. 

B

8 min EMOM

6 HSPU

10 DL @ 225#

This was harder than I thought it was going to be. I think my expectations with myself were too high. I thought this would be easy and became easily frustrated when it wasn't. Disappointing. 

Monday, February 23, 2015

A

Squat Clean - build to heavy triple in 5 sets

Results: 215 / 235 / 255 / 275 / 295x @ 3

Hit 2 @ 295# but missed the 3rd. Bummed. Started conservative and went off feel. I got to the point where I felt like I could push and decided to go for it. I used a Klokov Bar for this and it was awesome. 

B

Thruster - 3 x 5 @ 135/155/175

Felt smooth. 

C

3 RDS

Unbroken squat clean x 8 @ 185#/rest 20s

Unbroken pull-up x 12/rest 20s

Unbroken thruster x 8 @ 135#/rest 20s

AMRAP C2B/rest minimum 3 minutes

Result:

RD1- UB/UB/UB/12

RD2 - "              "/10

RD3 - "              "/10

Hands took a beating here. Bummed I couldn't hit more than 10

Monday, January 16, 2015

AM

20 minute row

- 4763m, 2:06.0 avg

- HR: 110 bpm avg

PM

20 minute soft tissue session

LAX Ball subscap, upper thorax, and low back. 

Starting to feel a lot better. Increased caloric intake lately and have been doing a lot of PMR. 

Thursday, February 12, 2015

10:00a

A

BNK Snatch Grip Push Jerk - 5x2

Result: 225 / 245 / 265 / 300 / 315

Felt weak in the beginning but got warmer as the sets went on. 

B

Snatch balance - 5x1

Result: 225 / 245x / 245x / 245x / 245x

Lost everything forward. 

C

3 sets w/ 5 min rest between

10 tng power snatch @ 135#

5 tng power snatch @ 175#

5 quick singles @ 205#

Result - 3:34 / 3:23 / 3:36

I didn't enjoy this. The hardest portion was the tng @ 175#. Heart rate spiked at 195 bpm after the 2nd round so I took a little more rest and hit again when it dropped to 150 range (about 6 minutes).  

5:00p

A

3 sets w/ 2 min rest

5 sHSPU

15 kHSPU

This was tough. I failed to perform the 15 kHSPU unbroken. I'm surprised by that, honestly. 

B

4 sets w/ 4 min rest between

400m run @ 85%

:30 AMRAP overhead squat @ 95#

Result - 1:42 + 11 / 1:43 + 12 / 1:38 + 10 / 1:42 + 9

Still feel pretty banged up. I'm continuing to experience elevaed and irregular heart beats. 

Tuesday, February 10, 2015

A

8 sets w/ :30 rest between

500m row @ 85%

20 unbroken wall balls

500m results 

1) 1:39.7

2) 1:40.6

3) 1:40.5

4) 1:43.3

5) 1:44.4

6) 1:44.6

7) 1:46.7

8) 1:45.5

B

8 sets w/ :30 rest between

200m run @ 85%

12 unbroken thrusters @ 95#

Cortisol levels are really elevated right now. I've been in a constant state of fatigue due to every day stress of the city and the unpredictability of Rachel's work schedule. Tomorrow I'm going to do a good amount of meditation, PMR, and yoga. 

Monday, February 9, 2015

AM

12 x 150m @ 97% all out / 60s rest

Result - 23.6 / 24.4 / 24.4 / 26.4 / 26.2 / 26.2 / 26.9 / 26.6 / 26.3 / 27.5 / 27.7 / 26.1

This set the tone for the day. I woke up very under-rested and got really fatigued, really fast. I'm not very happy with this. One would think that, with a weekend of rest, I would've performed well here. 

PM

A

Power Clean + Hang Squat Clean + Push Jerk - build to heavy complex in 8 sets

Result: 225 / 225 / 225 / 245 / 265 / 285x @ HSC / 285x @ HSC / 285

Even though this was a belt-less squat clean PR, I just felt slow and unhappy. I was in a terrible mindset from this morning's performance and just couldn't get out of it. 

B

6 sets w/ 4 min rest

500m row

8 unbroken power clean

8 unbroken push jerk

Result - DNC

This wouldn't have ended well and I just felt like crap. I started the first 500m and was just smoked. I did it in 1:31.6 so it wasn't even that fast and I felt like I had just done an all out sprint. I took that as a signal that I needed to stop. My heart rate was 203 bpm and it took me almost 10 minutes to get it down to 165. Once it dropped to 165 bpm I just lied down on the floor. Soon after lying down I apparently fell asleep and was non-responsive for about 15 minutes. When I came to, my heart rate was down to 90 bpm so I just rolled out for the next 30 minutes. 

Today was a weird day and filled with poor performance. I'm going to get to bed early and see if I can't do/feel better tomorrow. 

Friday, January 6, 2015

A

Close Grip Bench - build to heavy triple

Result: 275 / 285 / 295 / 300x / 300

Kinda bummed about this. Was hoping to hit 315#. 

B1

AMRAP Close Grip Bench @ 225#

Result: 20 reps

B2

AMRAP Close Grip Bench @ 205#

Result: 22 reps

B3

AMRAP Close Grip Bench @ 185#

Result: 25 reps

B4

AMRAP Close Grip Bench @ 95#

Result: 38 reps

Woof...

C

Weighted Pronated Pull-up - build to 3RM in 6 sets

Result: 1pood / 1.25 / 1.25 / 1.5 / 1.5 / 55#

D

SA 3-Point DB Row - 4 x 6

Result: 80# on all

Heaviest we at the box. Was actually pretty challenging though. 

Thursday, February 5, 2015

7:00am

A
OHS - build to heavy triple in 4 sets

Result: 275 / 295 / 315x @ 2 / 315x @ 3

Pretty happy with this given how weak I've been feeling. With the way 275# felt, I didn't think I would've hit 315# once. Not sure how I was able to but I did...I think I could be around 345 - 350 for a 1RM.

B
6 Rounds w/ 90s rest between rounds for weight transition
1 minute AMRAP
8 bar facing burpees
10 OHS

OHS Weight by round: 95 / 135 / 185 / 205 / 225 / 255

Result - RD1: 23 reps (1 round + 5 burpees)
             RD2: 20 reps (1 round + 2 burpees)
             RD3: 12 reps (burpees + 4 OHS)
             RD4: 8 reps (burpees)
             RD5: 8 reps (burpees)
             RD6: 9 reps (burpees + 1 OHS)

This was much harder than I though it was going to be. The OHS got really heavy, really quick. I sprinted the burpees until Round 4. The big goal here was to hit 255# at least once, which I was able to do. On the 205# and 225# attempts I failed as I was going down and ran out of time before I could hit another attempt.

5:00pm

4 rounds w/ 90s rest between rounds
T2B x 10 UB
Wallball x 20 UB
kHSPU x 10 UB
Wallball x 20 UB

I didn't have a running clock on this. I was feeling pretty bad from this morning. I just wanted to achieve one thing and that was to stay unbroken on everything. I stayed true to the rest interval and just remained consistent keeping my heart rate around 150. All in all, each round was probably right around 2:00 - 2:30.

Tuesday, February 3

3 rounds w/ 4 min rest between
50 doubles
8 tng power clean @ 205#
12 C2B (no more than 2 sets)

Result - 1:18 / 1:20 / 1:19

Tripped up on the doubles a few times. The power cleans were all unbroken which, actually, caught me by surprised.

C2B - UB / 6 + 6 / 6 + 6

4 rounds w/ 4 min rest between
400m run @ 90%
8 clean + jerk @ 185#

Result - 1:58 / 2:08 / 2:11 / 2:10

Woof. That run hurts so fucking much. I imagine I would have been closer to the 2 minute marker if we our running terrain was flat.

Saturday, January 30, 2015

0. A. Banded HSPU 10 sets: E90s: x 4 UB (red band)
   B. Deadlift / Box Jump (U​B reps on all and work on rebounding BJ)
   4 sets:

•  Deadlift x 15 (#225)

•  Box Jump x 10 (24”)

•  Deadlift x 15 (#315)

•  Box Jump x 10 (24”)

  / rest 5 min 

  
  

  Result - 3:33 / 4:01 / 4:09 / 3:56

  Unbroken on everything. This was really tough. My low back was fried.