9/30/14

TUESDAY

am

A. :20 sprint on AB x 10; rest 1:30between 

*done

B. 10 min on rower 

:30 on hard 

:30 on easy 

*done

pm: 

A. Muscle Snatch; 10-12 min of work here. 

*does this work on shoulder, since no “snap” to it. Text me on thoughts on this 

*did a set of 10 reps @ 65,75,85,95,105, felt fine.

B. Seated BB strict Press - 5RM +2x5@90%

*5RM = 130#, failed @ 135#

2x5 @ 115#

C. 21-15-9

Strict HSPU

cal on AB 

*6:06

HSPUs - 15/3/3; 9/3/2/1; 6/1/1/1

9/16/14

TUESDAY

A. Snatch Pull (just contact and extension; don’t worry about bending and loading shoulder) (above knee) 5x5 @105% ish 

*basically a deadlift from there and bump w/ extension

*done @ 315#

B. w/ 12lb vest on

200m Sled Push (100#) (4x 25’s) on sled 

20 Strict pullups

200m Sled Push (75#) *yes odd weight on a side 

40 Ring Rows (feet up on box)

200m sled push (50#)

60 GHD Situps

200m Sled Push (25#)

80 UB Double Unders 

200m Sled Push (sled only)

100' Front Rack Walking Lunge (185)

*29:30...I'm fried. 

Also hopped in with Rachel this morning on the EMOM x 14

Odd: deficit HSPUs (alternated between 2"- 3" strict x 6 and parallette kipping x4)

Even: 100m sandbag run (60#)

*Tiring, but felt good.

9/15/14

MONDAY

am: 

A. Back SqT - build to 3RM @32X1

* 350#

B. 3x3 @90% of A at your normal Tempo

* 315#

C. 10 min AB Test - PR this

* 170 Cals. Hadn't done the 10 mins on the Assault Bike before, but now we have the right screens, so I had given myself a goal of 180, and I certainly tried! I am now starting to really hate the AB! In a good way I guess. I have a pretty bad lung burn from this, I've got air bubbles in my ears from being off equilibrium, haha. And my legs are gassed of course...

pm: 

A. Landmine Press Work - 12 min of strength work 

*built in sets of 10 with 5# increases up to 35#, then did a drop set on the way down...shoulders=smoked. Good change of pace. Good hypertrophy, and I liked getting away from the barbell.

B. 

2 min of burpees

2 min of wall balls (20)

2 min of box jump overs (24)

2 min of Cal Row 

rest 4 min x 2 

*done. A little dead from the bike still, but kept moving.

C. Crossover Symmetry Work 

*done

9/12/14

FRIDAY

Did a 10 RFT workout

- 40yds Prowler Push (low handle x20yds, high handle x20yds) (70# on each post)

- 18 UB DU's

- 6 Burpees

- 6 GHDSU's 

*All with a 30# weight vest on...~23:00 (didn't really time it, just looked at the clock)

9/10/14

WED

We definitely pushed my body to the limits this week. After today's work...I absolutely NEED a rest day.

1 Session: W/ Teammates 

A. SqT Clean + Hang SqT Clean ; build in this complex 

*hit 315#, just missed the catch on the hang clean at 335#

B. Front Sqt - 3RM + 3x3@90%

*335# was plenty...legs are still soooo shot from that damn 20 min AB ride...then 3x3@ 300#

C. 3 rds @80%

10 Strict HSPU

400m Run 

10 Thrusters (115/83)

15 T2B

*12:18, everything unbroken except last set of HSPU's (6/2/2). Forearms are cramping up after the sets of T2B! Between pull-ups yesterday and the T2B today, first real forearm burn in a while.

2nd Session: 

A. 15-10-5

KB SqT Cleans (70) *each hand

burpee box jump overs (24)

50’ HEAVY Yoke Carry after each rd above. End on this as well 

*10:00, was NOT looking forward to these KB SqT Cleans...they sucked, but tried to stay steady. Low back is definitely lit up now, so your low back threshold phase is working I guess.

B. 2 mile Run @80%

*half mile in...calves cramped up wicked bad...I think it's just the shift from my regular routine this week. I've been getting up at 5:00am to do some painting before work so I haven't had my usual big breakfast, then I don't get to bed until 10:30'ish...just thrown off. Don't have any food for the week. I'm just outta whack this week. Terrible nutrition an everything...

 

9/9/14

TUESDAY

A. 10RM TnG Power Clean

*hit 245#, tried 275# and got 6 reps

B. Deadlift - 3x5 @75-82%

*done at 390# (78%)

C. 

4 rds 

400m Row 

30 Double Unders

20 Pullups 

10 Box jumps (30/24)

rest 4 min between rounds  

*done, 22:10. Did 15 pull-ups per round instead of 20. Felt alright on the shoulder

D. Recovery Work 

9/8/14

MONDAY

am: 

A. 1 min Sprint on AB  x 3; rest 6 min between 

*done

B. Seated Strict Press (bb) -  build to 3RM + 2x3@90%

*built to 137.5 (new PR), then 2x3@ 122.5#

C. 20 min max calories on AB - GO GO GO , dark place here 

*320 Cals. "20 min" and "GO GO GO, dark place here" ...don't go together...just so we're clear. Haha. I mean, pushed as aggressively as I realistically could. My legs are dead. Clearly, since I cramped up while running later. But what I realized afterwards is that I dreaded this beforehand, thought I would be absolutely dead and not functional afterwards, but I was breathing easy not too long afterwards. That felt good.

pm: 

A. Snatch Balance - 10 min of work, stay light, ease shoulder back in, nothing crazy. keep me posted on feel of this please 

*worked up slowly. Built to 155#, and that is my absolute max right now. Shoulder felt completely unstable at this weight.

B. 10 min of Strict Muscle up work; weighted if need be 

*this actually kinda made me too sore today. I could only do 4 before I was too weak to do any more. Tried, but failed.

C. 15 min of running

200m @90%

200m @50-60%

*fourth round in...cramped and seized up so bad in my quads that I fell down and was forced to sit for a while, wobble into the gym, sat down for another 10 minutes before my legs released the cramp. I'm still feeling it right now at 9:30...legs are so dead and heavy.

D. TGU Work; light, stability focus

*too much shoulder stuff today to try these. My shoulder is quite inflamed. Even Kasey was shocked that I am actually icing my shoulder right now. I never do things like that. So I guess I would say I'm in pain right now. But nothing serious...just want to figure out if I should continue doing things I am "able" to do, or if those things are just going to prolong my healing...but I don't know how long the healing process would take if I continue to rest it...it's so frustrating.

9/5/14

Friday. 

A. Snatch ; no higher than 60kg for singles…..10-12 min worth, just feeling out shoulder, tight positions etc

*built to 135, felt fine, was able to stabilize no problem with the lighter weight. But I can definitely still tell that if I didn't catch it perfectly, the bar would instantly dropped on my head as I would not be able to try to pull the bar back into position without ripping out my shoulder...😐

B. Landmine Strict Press 8-10 reps each side x 4 sets 

*bar+70#

C. 4 rds 

400m Run

10 Strict T2B

*done

D. 10 min of Strict Muscle ups *feel out shoulder here 

*done, could only do 8, felt ok after the first couple.

E. 45 min Row @ 1:52 pace

*never want to do this again. Don't know if it was the heat/humidity today, or what, but I was absolutely boiling by the time I got to 6,000m. I had to stop and let my body cool down a bit. Ended up doing 11,000/~11,600 that I was supposed to do. But I held the 1:52 for the first 6,000m which I was pumped about. That's probably around my 5k PR and then I was able to go for another thousand, so that's good.

Body was just too damn hot to hold the 1:52 the whole time. Tried to stay around a 1:55-1:58 the rest of the way after 6k.

9/3/14

Wed: 

A. Power Clean (from high blocks) 2.2.2 cluster; rest :15 between ; build to max 

* built to 225#

B. 

*this was a lovely 45 mins...not/it was 

amrap 9

row 250m 

20 double unders

15 box jumps (20) step down 

*4 rds + row, DU's and 4 box jumps

rest 4 min 

amrap 12 

5 Deadlift (255)

30’ burpee broad jump

60’ OH Walking Lunge (45 plate)

30’ bear crawl 

*6 rds

rest 5 min 

15 min on rower 

1 min on HARD

:30 on easy 

*just kept moving the whole time, ~3,500m, was around 1:45-1:50 for the hard and around 3:00 for the easy

9/2/14

Tuesday

am: 

A1. CG Deadlift 3-3-3-3 @65-70% of 1RM DL ; rest 1:30

*335

A2. Seated Barbell Strict Press ; 4x4; ascending to max ; rest 1:30

*built to 135

B. 800m Run with Heavy Sandbag 

*this absolutely sucked, used about a 100# sandbag...today was so hot and humid, brutal

C. 10 min light Row @Z1

*done

pm: 

A. Snatch Deadlift - deficit - build to heavy triple here in 15 or so min 

*built to 315

B. SA DB Row 6-8 reps x 4 sets each side 

*done with 75#

C1. 4 x 12 Barbell Bicep Curls 

*used the fat bar (65#)

C2. 4x15 tricep band press downs 

*used the green Rogue band