Thursday, April 30, 2015

7:35pm

Max HR Rowing Step Test

Row - 4 min @ 2:06 avg/500

Rest 30s

Row - 4 min @ 2:00

Rest 30s

Row - 4 min @ 1:55

Rest 30s 

Row - 4 min @ 1:51

Rest 30s

Row - 4 min @ 1:48

Rest 30s

Row - 4 min @ 1:45

Rest 30s

Row - 4 min @ 1:42

Rest 30s

Row - 4 min @ 1:40

Rest 30s

Row - 4 min @ 1:38

*record HR during rest 

*test ends when I can no longer maintain required pace

Result:

2:06 - 148 bpm / 948m

2:00 - 160 bpm / 1001m

1:55 - 172 bpm / 1035m

1:51 - 181 bpm / 1072m

1:48 - 189 bpm / 1106m

1:45 - 191 bpm / 1098m (failed here)

This was absolutely exhausting. I'm spent and surprised. This snuck up on me real quick. I looked at it and thought, "no problem. It'll be rough, but no problem." I was very wrong. This was very hard and I liked it. I'm not happy with my results but this was fun. 

Tuesday, April 28, 2015

7:45pm

A
Muscle ups - 3 to 4 attempts

 

B1

Strict HSPU - AMRAP in 3 min / rest 2 min

Result: 10 / 2 / 1 = 13 reps

Not very happy here. 

B2

Kipping HSPU - AMRAP in 2 min

Result: 10 / 5 / 5 = 20 reps

C

Shrimp Squats - 3 to 4 each leg

Forgot to do these. I will execute and film tomorrow. 

D

2 rounds w/ 5 minutes rest between

10 min airdyne @ EN3 (160 - 170 bpm)

- every 3rd minute, perform 30 doubles + 10 burpees + 30 doubles

Result: 

RD1 - 1 + (AD + 40 reps)

RD2 - 1 + (AD + 40 reps)

I had the Polar H7 running during this, went to transfer it over to the blog, and managed to delete all the data. Apparently I'm more handicapped than I imagined. Fucking frustrating. In short, it had mild difficulty keeping my HR under 170 bpm on the AD. Not sure if it's because I've never trained on the AD or because my pacing is really off. We'll find out in due time, I suppose. I missed a good amount of reps on the first set on the doubles trying to go to fast. Eventually found a happy medium.

 

 

Monday, April 27, 2015

2:30pm

A
Power Snatch - build to heavy single

Result: 205 / 225 / 235 / 245 / 250x / 250x

245# ties my current PR. I guess I'm okay with this. I would like for my power snatch to improve to somewhere around 285 - 300# by this time next year.

B
Squat Snatch - build to heavy single

Result: 225 / 245 / 255 / 265 / 275 PR

I wish I would've filmed this but my phone was dead at the time. I'm happy that I finally, officially, hit this.

C
Squat Snatch - 20 reps @ 77% of "A" for time

Result - 4:13 @ 189#

This was huge. Last time I did this at 175# and it took me 7:56. So, at almost 15# heavier and, I was almost 4 minutes faster. Gainz.

+

5 rounds w/ 90s rest between @ 60% - 70% - 80% - 90% - 100% by round
20 calorie row
20 T2B
20 Box jumps @ 24"
20 calorie row

Result by round - 9:42 / 8:55 /  8:23 / 7:57 / 7:44

Well...the afternoon started out well...that tester was rough and my hands don't feel all too great.

T2B by RD: 5+5+5+5 / 5+5+5+5 / 5+5+5+5 / 10+5+5 / 10+6+3+1

BJ by RD: step ups / 5 rebound + 15 step ups / 10 rebound + 10 step ups / 10 + 10 / 20 rebound PR

Friday, April 24, 2015

2:30pm

3 rounds w/ 10 min rest between

20 calorie row

20 burpees

20 calorie row

Record HR data + splits

Result-

RD1 - 2:24 / 171 bpm

RD2 - 2:25 / 168 bpm

RD3 - 2:28 / 177 bpm

This was rough. Need to improve my burpees. I think I could be sub 2 in the future. 

Thursday, April 23, 2015

A

Power Clean - build to 1RM

Result: 275 / 305 / 315 / 325 (10# PR)

B

For time w/ a 10 min cap

30 power cleans @ 45% (146#)

30 power cleans @ 65% (211#)

AMRAP with remaining time @ 85% (276#)

Result: 66 reps

30 @ 45% - 1:56 (10/10/10)

30 @ 65% -  6:33 (5/5/5/5/3/2/3/2)

AMRAP @ 85% - 6

I really, really wanted to hit 75 reps here. Not very happy about not achieving that. 

Tuesday, April 21, 2015

A

Handstand walk - 3x20' or AFarAP

Result: 20' / 19' / 18'

Most consistent I've ever been with handstand walks. I know I really need to improve here but I'm happy that I was able to be relatively consistent for a change. 

B

3 min max distance row

3 min AMRAP doubles

3 min AMRAP burpees

x2 with 3 min rest between rounds

Record HR data and reps per movement

Result:

RD1 - Row: 860m / 150 bpm

          Dubs: 133 / 176 bpm

          Burps: 35 / 172 bpm

RD2 - Row: 786m / 182 bpm

          Dubs: 112 / 178 bpm

          Burps: 31 / 188 bpm

Pretty disappointed here. My shoulders were the first thing to give out. Highest number of dubs I strung together was 62 on the 2nd round (55 on the first). I believe my capacity is very low here...a lot lower than what I thought. Oh well. Just gotta move on. 

Monday, April 20, 2015

9:35am

30 minute max distance row @ 150 bpm

Result: ~7350m 

I'm a little frustrated with this. My monitor was on the fritz, I think. Whenever I took my heart rate manually, it was right around 150 bpm. For what it's worth, this felt very, very comfortable. I could've held this for a good long while. 

2:30pm

A

Push Jerk - build to heavy single

Result: 295 / 325 PR / 340 PR

20# PR here. Happy about that. 

B

Hang Squat Clean - build to tough single

Result: 225 / 275 / 295 / 325x / 325x

Well this was a bummer. Caught it twice but just couldn't stand up with it. If this were a hang power clean, I think I could've hit it. 

C

Weighted C2B - 1RM

Result: 26 / 35 / 44x

I used KB for this. 1 pood is a PR. I really think my pulling strength needs to improve. 

D

Strict C2B - AMRAP in 3 min

Result: 21

5/2/3/2/3/2/1/1/1

This really, really needs to improve. 

E

L-Sit - AMSAP

Result - :12 / :13 / :11

Well fuck. 

Saturday, April 18, 2015

A

Deadlift - build to heavy single

Result: 315 / 405 / 495 / 525 / 550x / 550 PR

Happy with this. It's nice to finally PR in this move again. 

B

Pistols - 1x5 on each leg - film

Continued struggle. This morning was actually the closest I've ever been to getting one unassisted. 

C

TGU - 1x 1-2 on each @ 2p - film

I hate my left side. Stability is a continuous struggle. Kyle, I almost didn't send you this video but I wanted to be truthful so you could see the difference. 

D

10 x every 90s

10 thrusters @ 95#

10 bar over burpees

Record splits and HR data

1) :38 / 146 bpm

2) 1:05 / 175 bpm

3) 1:15 / 192 bpm

4) 1:33 / 179 bpm

5) DNC / 177 bpm

6) DNC / 131 bpm

7) 1:44 / 151 bpm

8) 1:48 / 153 bpm

9) DNC / 133 bpm

10) 2:02 / 173 bpm

Really upset about this. Also not too happy the the HR monitor paused during round 8. Shit happens I guess. Anyway, round 3 was definitely in the 190s. I took it myself because I didn't believe that it was still in the 170s. Sure enough, it was over 190. This was really hard. I think it may be due to the deloading I did leading up to this test week. I haven't done much elevated HR over a long stint with minimal rest since the before the open. However, excuses are excuses. There's always something. Just gotta man the fuck up. 

Friday, April 17, 2015

3:00pm

A

Split Jerk - build to heavy single

Result: 225 / 295 / 325 / 345 / 361x

Got a little cocky here. 345# went up with relative ease so I went for it on the last attempt. I should've gone to 355# and then, if I hit that, I would've gone up. 

B

Jerk Grip OHS - 5 to 6 @ 95# - film

First time doing OHS at jerk grip. Get strange. 

C

SA KB OHS - 5 to 6 reps on each

Used a 25# KB. Only KB we had the house. 

D

Wall facing handstand hold - 3 x AMSAP

Result - 1:05 / 1:33 / :33

Fell whenever I tried to bring my feet off the wall. 

E

Row

3 x 10s blast w/ 3 min rest (record fastest 500m average) 

Fastest result - 1:09 on #2 and #3

10 min rest 

2K row

Result - 6:50.1 (1:42.5 average)

Pretty happy with this. Damper setting was at 8. I was very comfortable and probably too conservative too long it didn't really get uncomfortable until the last 450m. The average dropped from 1:43 to 1:36-1:39 range

Tuesday, April 14, 2015

10:30am

1K row @ Z1 - rest 5 min

1K row @ 85% - rest 7 min

1K row @ 95%

Result - 4:14.6 / 3:25.5 / 3:07.2 

95% was a 12 second PR and the hardest 1K row I've ever done. I'm not sure I could've been much faster than that but I bet could be sub 3:07. Sub 3 if I had coke in my system. 

2:30p

30 min spin

Monday, April 13, 2015

10:30am

A

Snatch - 1x4 @ 60% (160#)

            - 1x4 @ 70% (186#)

            - 3x3 @ 80% (212#)

B

Rack Jerk - 1x3 @ 70% (255#)

                 - 3x3 @ 80% (290#)

C

Snatch High Pull - 2x3 @ 85% (225#)

                           - 2x3 @ 90% (240#)

Didn't feel too hot this morning. I felt very weak overhead which is something in not usually used to feeling. I consider myself to be relatively decent overhead and feeling weak at 290# was worrisome. 

2:30pm

A

Back Squat - 1x4 @ 60% (276#)

                   - 1x4 @ 70% (322#)

                   - 3x3 @ 80% (370#)

B

RDL - 4x4 - build but maintain form

Result: 185 / 225 / 275 / 315

315# was a little shaky. Probably should have done another set at 275#. 

C

Push Press - build to heavy 4 in 4 sets

Result: 225 / 245 / 255 / 255

Again, upper half felt off. I probably could've hit 260 - 265# on a good day but today definitively wasn't that day. We'll see what tomorrow brings. 

Saturday, April 11, 2015

"Fran"

21-15-9

Thruster @ 95#

Pull-up

Result- 3:36

31 second PR. Happy with the PR but wish I could've faster. Hands were really tender today. Not really sure why. Low back started to give me some fits at towards the end. It's been sore ever since the heavy front squats. 

Friday, April 10, 2015

A

Snatch - 1x3 @ 50% (135#)

            - 1x3 @ 60% (160#)

            - 1x3 @ 70% (185#)

            - 2x3 @ 75% (215#)

            - 2x2 @ 80% (228#)

Missed some reps that I wish I wouldn't have. Mildly frustrated but it happens. I need continued work on my ankles. I found a new mobility movement that I think will really help. 

B

Banded Back Squat - 6x3 @ 70% (322#)

Used a 1" green band here. It was tough at the top but not much. It felt equivalent to 390-405# at the top. Not bad. 

C

Halted Clean Grip Deadlift - 4x4 @ 315#

315# was very, very easy. 

D

Overhead Squat - 5x3 @ build

Result: 275 / 315x / 315x / 315 / 320

Disappointed here but I felt pretty gassed going into the 3rd set. Nothing short of a miracle that I was able to hit 315 and 320. I think part of it is contributing to my diet here recently. Rachel and I have been pretty tight on money and we had to limit our food thanks to some asshole getting a hold of Rachel's bank information. Fran will be interesting tomorrow. 

Wednesday, April 8, 2015

AM

A

Squat Clean - 1x3 @ 50% (157.5#)

                    - 1x3 @ 60% (190#)

                    - 1x3 @ 70% (221#)

                    - 3x2 @ 75% (236#)

I didn't really like how this felt. I was on my toes a lot. Developing any type of ankle mobility has been a bitch. 

B

Front Squat - build to heavy 3 in 4 sets

Result: 315 / 335 / 345x / 345x

Bummed here. 345# felt stupid heavy today. I hit 2 on the first attempt and half a rep on the second attempt. 

C

Push Press - build to heavy 3 in 5 sets

Result: 225 / 245 / 255/ 265 / 270

Kind of surprised here. I honestly didn't think I'd hit as high as I did. 

D

Good mornings - 4x3 @ build to heavy

Result: 135 / 155 / 175 / 185

185# was really, really rough. 

PM

30 minute fun

100ft slow motion primal crawl

60s hollow rocker

AMRAP strict T2B

5 glute ham raise @ 3111 tempo

8 Barbell rollout

Result: 3 + T2B

T2B: 15 / 16 / 16 

That primal took forever. Limiting factor on the T2B was a small, irritating rip on my right hand. 

Monday, April 6, 2015

6:55 am

A

Hang power snatch - 1x3 @ 50% (125#)

                                - 1x3 @ 60% (147#)

                                - 1x3 @ 65% (160#)

                                - 2x2 @ 70% (172#)

Based these numbers off my power snatch from the floor (245#). I'm not sure what my 1RM hang power snatch is but I think it's close to 235# so going a little over won't kill me. 

B

BNK Push Jerk - 1x3 @ 50% (160#)

                         - 1x3 @ 60% (192#)

                         - 2x3 @ 65% (208#)

                         - 2x2 @ 70% (225#)

Numbers are based off 1RM Push Jerk from front rack (320#). I used a standard grip on this. 

C

Back Squat @ 22X1 tempo

- 1x3 @ 60% (275#)

- 2x3 @ 70% (322#)

- 1x3 @ 80% (368#)

Last set was tough. I farted on the last rep and that made it very tough due to laughing. 

D

5 min AMRAP

150m row

7 burpees

Result: 4 + 153

2 min rest

7 min AMRAP

100n run

7 strict T2B

Result: 6 rounds even

2 min rest

9 min AMRAP

20 doubles

5 strict HSPU

Result: 5 + 20

Well this was fun. I think the biggest limiting factor was the time of day I executed this workout. I haven't gotten swole in the early morning for a good while and I could definitely feel the mental fatigue sit in faster than in the afternoon. 

5:30 PM

A

Snatch grip deadlift - 2x3 @ 80% (335#)

                               - 2x3 @ 85% (365#)

I couldn't find my 1RM snatch grip deadlift so I just kind of went off feel here. My thumbs took a beating here. 

B

Strict Press - 4x4 - build to heavy/rest 2

Result: 185 / 195 / 200 / 205

205# was pretty heavy. All sets were heavy but it's all good. 

C

GHD Back Ext. - 3x10 w/ 45# plate

The worst part about this was the GHD rolling out my quads while I was doing this. Dammit it hurt. 

                               

Thursday, April 2, 2015

A

1RM Jerk

Result: 315 / 335/ 345 / 355 / 365x / 365x

B

Strict HSPU - 2 x AMRAP

Result: 15 / 12

C

1RM Deadlift

Result: 495 / 515 / 535 / 545 / 565x 

D

500m row for time @ damper 8

Result: DNC

I felt awful today. I couldn't get it up...giggity. I would've gone for 555# on deadlift but I didn't have room on the bar. When I hopped on the rower my head was spinning and I felt really off. Jerks felt pretty week. 345# and 355# felt like trucks. The fact that I hit 355# was nothing short of a miracle. Idk man, today just felt bad from the start and I couldn't pull out...giggity. I'll hit some mediation tomorrow and maybe some PMR to see if I can reset a little.