I think I heard a shot...
- Thread starter Dan O
- Start date
- Joined
- Feb 4, 2014
- Messages
- 1,444
- Reaction score
- 96
Lots of fun (horrible) looking stuff in here man, it's been a long time since I checked in on you. What are the current training objectives?
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
4/8/2016
PM
Front Squat, Light Belt:
Set Ea 3:00
300 x 2
300 x 5 x 3
Last triple:
---Felt wayyyyy better than expected. 85% of max. Super.
Alt Ea/ 2:00 x 10
A: Push Press 175 5 x 3
B: Double Under Practice
---Push press strong and easy. Doubles okay, getting 10's more often.
W/ Partner, Any Split
5 Rounds For time
20 Min Cap
800m Row
30 Push Ups
4 Rope Climbs
Score: w/ Sam 4+675m
---No way we could have gotten all the rounds. The best score in the gym didn't even finish and they had two very strong rowers. Not bad. Decent gasser.
5 Rounds For Time
15 Min Cap
8 Deadlifts 275#
15 Box Jumps 24"
30 Double Unders
Score: Had the last round of doubles left at cap. Damn it.
---Too much metcon in one day and my doubles aren't there yet. Crashed so hard. Had a PR of 25 in a row in there. For reference the fastest time was like 7:12 lolol.
4/11/2016
Power Snatch + OVHS
Set Ea/ 2:00 x 6
165 6 x 2
Last Set:
---Chill powers. Not a lot of elevation today. Little forward on some. OVH felt great.
Clean and Split Jerk
Rep Ea 1:45
225 x 1
235 x 1
245 3 x 1
255 4 x 1
265 4 x 1
275 x 1
265:
275:
---Couldn't believe how easy cleans felt today. So easy. 275 is a clean and jerk PR. Should have gone after a clean PR too. Great sesh. Getting pulled forward in the drive at heavier weights but still feeling better in the jerks.
Back Squat, Light Belt
Set Ea 3:00
275 x 8
315 x 6
345 x 4
385 x 2
315 x 4 No belt
255 x 6 NB
225 x 8 NB
---Clean and jerks took a lot out of me. Reps were okay and upright just slowish. Good pump.
15 Min AMRAP
20 Box Jump Over 30"
2 Lap Run
8 Ring Muscle Ups
2 Lap Run
Score: 2+27 Reps
---Runs still destroying my gas tank. Need to fix it. Rings 4+4 first two then a strong 5 in the last fifteen seconds. Easy reps.
Alt Ea/ 2:00 x 10 Rounds
A: BF Pull Ups 10, 12, 14, 10, 10
B: HSPU 10, 12, 15, 20, 18
---Pull ups were garbage. Still can't relax my arms. HSPU very strong. I think volume PR on this drill.
4 Rounds For Time
15 Cal Airdyne
12 GHD Sit Ups
9 Ball Over Shoulder 90#
Time: 7:50
---Great pace. Could have maybe squeezed out a little more. Stoked as I was only 12 seconds behind one of our best athletes.
PM
Front Squat, Light Belt:
Set Ea 3:00
300 x 2
300 x 5 x 3
Last triple:
---Felt wayyyyy better than expected. 85% of max. Super.
Alt Ea/ 2:00 x 10
A: Push Press 175 5 x 3
B: Double Under Practice
---Push press strong and easy. Doubles okay, getting 10's more often.
W/ Partner, Any Split
5 Rounds For time
20 Min Cap
800m Row
30 Push Ups
4 Rope Climbs
Score: w/ Sam 4+675m
---No way we could have gotten all the rounds. The best score in the gym didn't even finish and they had two very strong rowers. Not bad. Decent gasser.
5 Rounds For Time
15 Min Cap
8 Deadlifts 275#
15 Box Jumps 24"
30 Double Unders
Score: Had the last round of doubles left at cap. Damn it.
---Too much metcon in one day and my doubles aren't there yet. Crashed so hard. Had a PR of 25 in a row in there. For reference the fastest time was like 7:12 lolol.
4/11/2016
Power Snatch + OVHS
Set Ea/ 2:00 x 6
165 6 x 2
Last Set:
---Chill powers. Not a lot of elevation today. Little forward on some. OVH felt great.
Clean and Split Jerk
Rep Ea 1:45
225 x 1
235 x 1
245 3 x 1
255 4 x 1
265 4 x 1
275 x 1
265:
275:
---Couldn't believe how easy cleans felt today. So easy. 275 is a clean and jerk PR. Should have gone after a clean PR too. Great sesh. Getting pulled forward in the drive at heavier weights but still feeling better in the jerks.
Back Squat, Light Belt
Set Ea 3:00
275 x 8
315 x 6
345 x 4
385 x 2
315 x 4 No belt
255 x 6 NB
225 x 8 NB
---Clean and jerks took a lot out of me. Reps were okay and upright just slowish. Good pump.
15 Min AMRAP
20 Box Jump Over 30"
2 Lap Run
8 Ring Muscle Ups
2 Lap Run
Score: 2+27 Reps
---Runs still destroying my gas tank. Need to fix it. Rings 4+4 first two then a strong 5 in the last fifteen seconds. Easy reps.
Alt Ea/ 2:00 x 10 Rounds
A: BF Pull Ups 10, 12, 14, 10, 10
B: HSPU 10, 12, 15, 20, 18
---Pull ups were garbage. Still can't relax my arms. HSPU very strong. I think volume PR on this drill.
4 Rounds For Time
15 Cal Airdyne
12 GHD Sit Ups
9 Ball Over Shoulder 90#
Time: 7:50
---Great pace. Could have maybe squeezed out a little more. Stoked as I was only 12 seconds behind one of our best athletes.
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
Thanks broham. Its a mixed bag. Hope you're well and knockin fools out.
Training wise, I'm just trying to hit some lifting PRs and have fun. CF has consumed most of my time. It gets me paid and helps my athletes out when I train with them. Plus its legitimately fun.
Whats up homie?! Hows the body holding up??
Just keeping busy here man. We're less than two weeks out from one of our big events and this has been the least prepared we've been. Plus managing the gym. full blow freak outs a couple times a week.
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
4/12/2016
Tuesday
Squat Snatch
Ea/ 3:00
180 6 x 3
Last set:
---Hands fried. Used straps. Shitty snatch session. Pull into the catch was turrible. Gotta make some progress here soon. Been slinging 180/5 for months now. Need to make these doubles at 195 with consistency.
Snatch Grip Push Press x 3 + 1 OVHS
Set Ea/ 2:00
165 x 6 Sets
---OVHS portion was harder than expected at that weight.
Snatch High Pull From Below Knee
Set Ea/ 90 Seconds
145 x 4
155 3 x 4
---Kept it close. Could use more weight for these probably. Decent pump.
10 Min AMRAP
15 Cal Row
10 Toes to Bar
Score: 6 + 8 Cal
---Better than expected but I probably could have completed the last row had I not bitched out on the last set of TTB.
W/ Partner
12 Min AMRAP, Alternating movements
8 Burpee To Plate
8 OVH Lunge 45#
2 Rope Climb
Score: W/ Jules 13+1
---Smoked it. Best score in the gym. Although two of our best didn't do it. Still, great pace. Accelerated through.
4/12/2016
Wednesday
W/ Partner, Any Split
New Interval Ea/ 5 Min x 4 Rounds
2 Rounds of
16 Handstand Push Ups
40 Double Unders
Then, a set of cleans, descending reps
10, 8, 6, 4
Score A: Time working
Score B: Weight lifted
W/ Dom
Time: 14:06
Weight: 6200 (225x10, 235x8, 245x6, 255x4)
---Really fun workout. Experimenting with formats for the next competition. We split the handstands evenly so, 64 a piece. Dom got fired up and took more ofthe middle two rounds of cleans, but then ran out of catch in the last round and I took 3 of the 4 255's I think. My doubles were on point too. 30-40 each round. Definitely the highest percentage of 1rm I've done in a met con.
4/14/2016
Thursday
Power Clean w/ Pause Below Knee
+ Push Press + Paused Split Jerk
Set Ea/ 2:30
185 x 9 Sets
Last Set:
---Things feeling heavy today. Yuck.
Front Squat, Belt
Set Ea/ 3:00
275 5 x 4
Last set:
---Smooth, not bad. Decent 80% volume.
10 Min AMRAP of:
15 Wall Balls 20#
10 Pull Ups
Score: 7 Rounds
---Fuck. Gotta fix my pull up game. Getting smoked by everyone here.
W/ Partner, Any Split (Except lunge)
3 Rounds For time
60 Cal Airdyne
40' OVH Lunge 45#
40 Double Unders
20 Box Jump Overs 30"
40' OVH Lunge
Time: W/ Claire 17:52
---Quad killer. Got the lungs going too, which was nice. Doubles were on point again. YES!
Tuesday
Squat Snatch
Ea/ 3:00
180 6 x 3
Last set:
---Hands fried. Used straps. Shitty snatch session. Pull into the catch was turrible. Gotta make some progress here soon. Been slinging 180/5 for months now. Need to make these doubles at 195 with consistency.
Snatch Grip Push Press x 3 + 1 OVHS
Set Ea/ 2:00
165 x 6 Sets
---OVHS portion was harder than expected at that weight.
Snatch High Pull From Below Knee
Set Ea/ 90 Seconds
145 x 4
155 3 x 4
---Kept it close. Could use more weight for these probably. Decent pump.
10 Min AMRAP
15 Cal Row
10 Toes to Bar
Score: 6 + 8 Cal
---Better than expected but I probably could have completed the last row had I not bitched out on the last set of TTB.
W/ Partner
12 Min AMRAP, Alternating movements
8 Burpee To Plate
8 OVH Lunge 45#
2 Rope Climb
Score: W/ Jules 13+1
---Smoked it. Best score in the gym. Although two of our best didn't do it. Still, great pace. Accelerated through.
4/12/2016
Wednesday
W/ Partner, Any Split
New Interval Ea/ 5 Min x 4 Rounds
2 Rounds of
16 Handstand Push Ups
40 Double Unders
Then, a set of cleans, descending reps
10, 8, 6, 4
Score A: Time working
Score B: Weight lifted
W/ Dom
Time: 14:06
Weight: 6200 (225x10, 235x8, 245x6, 255x4)
---Really fun workout. Experimenting with formats for the next competition. We split the handstands evenly so, 64 a piece. Dom got fired up and took more ofthe middle two rounds of cleans, but then ran out of catch in the last round and I took 3 of the 4 255's I think. My doubles were on point too. 30-40 each round. Definitely the highest percentage of 1rm I've done in a met con.
4/14/2016
Thursday
Power Clean w/ Pause Below Knee
+ Push Press + Paused Split Jerk
Set Ea/ 2:30
185 x 9 Sets
Last Set:
---Things feeling heavy today. Yuck.
Front Squat, Belt
Set Ea/ 3:00
275 5 x 4
Last set:
---Smooth, not bad. Decent 80% volume.
10 Min AMRAP of:
15 Wall Balls 20#
10 Pull Ups
Score: 7 Rounds
---Fuck. Gotta fix my pull up game. Getting smoked by everyone here.
W/ Partner, Any Split (Except lunge)
3 Rounds For time
60 Cal Airdyne
40' OVH Lunge 45#
40 Double Unders
20 Box Jump Overs 30"
40' OVH Lunge
Time: W/ Claire 17:52
---Quad killer. Got the lungs going too, which was nice. Doubles were on point again. YES!
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
4/15/2016
Friday
Squat Snatch FHATK, Straps
155 6 x 2
Last set:
---Meh, Not bad. Decent pull. Early hip pretty consistently but I felt fast ish.
6 Min AMRAP
10 Cal Row
40 Double Unders
Score: 2+34
---Made up by another coach specifically to punish me for bad doubles. Not terrible because I couldn't do enough work to get tired.
Team of Three, Conga Line Format
11 Min AMRAP
10 HSPU
2 Rope Climb
10 Burpee To Plate
Score: W/ TJ and Kirk 4 Rounds
---Testing formats for the summer event. Essentially you're only as fast as your slowest person so I actually got a lot of rest being able to cruise through these movements.
7 Min AMRAP
10 Cal Airdyne
10 KBS AM 70/55
8 Ring Dip
Score: 4+22
---Moved well, Felt good for the third workout. Of course to be fair the first two weren't very hard.
4/18/2016
Monday
Squat Snatch
Rep Ea/ 2:00
205 x 1 x 8
Middle rep:
---Volume PR. Most 205's in a session. Some were super sharp. Misses were slow to catch. Three misses in there.
16 Min AMRAP
W/ Partner, Any split
8 Muscle Ups
50 Double Unders
20 BJO 30/24
Score: W/ Kev 6+4
---Did more MUS but Kev did more doubles. I hit a big set of 30+ in there though. Probably did 28 rings. Best team got 8+.
4 Min Work Clock
2 Min Rest
W/ Partner, any split
400m Row
40 Doubles
20 GHD SU
W/ Time Remaining AMRAP Ball/Sho 80#
Score: W/ TJ 121 Ball/Sho
---Split everything except rope in half. TJ had to take more there to give us more time on the ball since i was missing badly. Probably did 2/3 of the ball work. Good bicep pump. Got the lungs too
Friday
Squat Snatch FHATK, Straps
155 6 x 2
Last set:
---Meh, Not bad. Decent pull. Early hip pretty consistently but I felt fast ish.
6 Min AMRAP
10 Cal Row
40 Double Unders
Score: 2+34
---Made up by another coach specifically to punish me for bad doubles. Not terrible because I couldn't do enough work to get tired.
Team of Three, Conga Line Format
11 Min AMRAP
10 HSPU
2 Rope Climb
10 Burpee To Plate
Score: W/ TJ and Kirk 4 Rounds
---Testing formats for the summer event. Essentially you're only as fast as your slowest person so I actually got a lot of rest being able to cruise through these movements.
7 Min AMRAP
10 Cal Airdyne
10 KBS AM 70/55
8 Ring Dip
Score: 4+22
---Moved well, Felt good for the third workout. Of course to be fair the first two weren't very hard.
4/18/2016
Monday
Squat Snatch
Rep Ea/ 2:00
205 x 1 x 8
Middle rep:
---Volume PR. Most 205's in a session. Some were super sharp. Misses were slow to catch. Three misses in there.
16 Min AMRAP
W/ Partner, Any split
8 Muscle Ups
50 Double Unders
20 BJO 30/24
Score: W/ Kev 6+4
---Did more MUS but Kev did more doubles. I hit a big set of 30+ in there though. Probably did 28 rings. Best team got 8+.
4 Min Work Clock
2 Min Rest
W/ Partner, any split
400m Row
40 Doubles
20 GHD SU
W/ Time Remaining AMRAP Ball/Sho 80#
Score: W/ TJ 121 Ball/Sho
---Split everything except rope in half. TJ had to take more there to give us more time on the ball since i was missing badly. Probably did 2/3 of the ball work. Good bicep pump. Got the lungs too
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
Last Week
---We had one of our Crossfit events that we host so while I got an okay amount of training in I didn't log much of anything.
Some things I remember
Back Squat, Belt:
Three rep max test.
Only got 425x2. Done on a Tuesday as opposed to Monday fresh. Just didn't have any pop. I feel like it's there fresh.
425x2
Clean and Jerk
245 6 x 2
Middle Set:
---Done right after the squats, felt less than great jerks consistently coming forward.
Same day
Power Clean + 2 Paused Dip Jerks
185 x 8
---Easy drill weight. Felt good.
Lots of metcons to close out the week but i don't remember them. Oops. Did one with a team including a regional athlete and I wasn't the weak link, so that felt good.
---We had one of our Crossfit events that we host so while I got an okay amount of training in I didn't log much of anything.
Some things I remember
Back Squat, Belt:
Three rep max test.
Only got 425x2. Done on a Tuesday as opposed to Monday fresh. Just didn't have any pop. I feel like it's there fresh.
425x2
Clean and Jerk
245 6 x 2
Middle Set:
---Done right after the squats, felt less than great jerks consistently coming forward.
Same day
Power Clean + 2 Paused Dip Jerks
185 x 8
---Easy drill weight. Felt good.
Lots of metcons to close out the week but i don't remember them. Oops. Did one with a team including a regional athlete and I wasn't the weak link, so that felt good.
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
4/25/2016
Monday
W/ Partner
3 Rounds For Time
Any split
800m Row
30 GHD Sit ups
30 Box Jump Over 24"
30 Burpees
30 KBS AM 55#
Time: W/ Drew 22:01
---Was cleaning up the gym post event and and old athlete dropped in and wanted to hit a workout. Wasn't planning on doing anything and this got real hard real quick.
4/26/2016
Tuesday
150 Double Unders for time
7:14
---21 days of doubles, yayyyy....
Squat Snatch
190 4 x 2
205 1 x 2 (5# Double PR?)
190:
205:
---Snatching felt great. Easiest 190 reps ever so I bumped on the last set. Pressed out the last 205 pretty bad but stoked to land it.
Back Squat, Light Belt
Set Ea/ 2:15
325 7 x 3
---70% to get the legs going. Felt okay. Still not 100%.
W/ Partner, Any split Except Run
3 Rounds for working time
2 Min Break Ea/ Round
20 Tire Flips (M)/ Ball O Sho 80# (F)
2 Lap Relay
20 Flips/Ball O Sho
2 Lap Relay
Time: W/ Claire 13:25
---Super lazy on the first round. Got faster. Not super winding, mostly grindy from the tire. Clearly haven't deadlifted much. Big tire more challenging than usual.
Rack Split Jerk
Rep Ea/ 90 Seconds x 10 Rounds
245 x 10
Middle rep:
---Done real quick before class. Felt way better than expected. The chest drive cue really feels like its helping.
W/ Partner, Any Split
17 Min Cap
6 Rounds for Time
8 Muscle Ups
10 Hang Squat Snatch 115#
12 Burpee Box Jump Over 24"
Score: 5+2 @ Cap w/ Ashley
---Partner could only do single bar MUs so I did a lot of rings. Going from MU to the hang squat snatch was awful but stayed unbroken. Rough workout.
4/27/2016
Wednesday
Squat Clean W/ Pause Below Knee
Set Ea/ 2:30
240 4 x 2
250 2 x 2
260 1 x 2
250
260
---Definitely an improvement over the last time I tried pauses. 225 was a struggle. Sweet.
5 Min Work Clock
2 Min Rest
40 Double Unders
20 Pistols
20 Toes to Bar
W/ Time Remaining AMRAP
Wall Balls
Score: 67 WB
---Fuuuuuu. This got hard. Doubles opened up strong then crashed giving me no time in the last two rounds. Pistols, TTB in strong sets of 10. Well, last set was pretty hard.
Monday
W/ Partner
3 Rounds For Time
Any split
800m Row
30 GHD Sit ups
30 Box Jump Over 24"
30 Burpees
30 KBS AM 55#
Time: W/ Drew 22:01
---Was cleaning up the gym post event and and old athlete dropped in and wanted to hit a workout. Wasn't planning on doing anything and this got real hard real quick.
4/26/2016
Tuesday
150 Double Unders for time
7:14
---21 days of doubles, yayyyy....
Squat Snatch
190 4 x 2
205 1 x 2 (5# Double PR?)
190:
205:
---Snatching felt great. Easiest 190 reps ever so I bumped on the last set. Pressed out the last 205 pretty bad but stoked to land it.
Back Squat, Light Belt
Set Ea/ 2:15
325 7 x 3
---70% to get the legs going. Felt okay. Still not 100%.
W/ Partner, Any split Except Run
3 Rounds for working time
2 Min Break Ea/ Round
20 Tire Flips (M)/ Ball O Sho 80# (F)
2 Lap Relay
20 Flips/Ball O Sho
2 Lap Relay
Time: W/ Claire 13:25
---Super lazy on the first round. Got faster. Not super winding, mostly grindy from the tire. Clearly haven't deadlifted much. Big tire more challenging than usual.
Rack Split Jerk
Rep Ea/ 90 Seconds x 10 Rounds
245 x 10
Middle rep:
---Done real quick before class. Felt way better than expected. The chest drive cue really feels like its helping.
W/ Partner, Any Split
17 Min Cap
6 Rounds for Time
8 Muscle Ups
10 Hang Squat Snatch 115#
12 Burpee Box Jump Over 24"
Score: 5+2 @ Cap w/ Ashley
---Partner could only do single bar MUs so I did a lot of rings. Going from MU to the hang squat snatch was awful but stayed unbroken. Rough workout.
4/27/2016
Wednesday
Squat Clean W/ Pause Below Knee
Set Ea/ 2:30
240 4 x 2
250 2 x 2
260 1 x 2
250
260
---Definitely an improvement over the last time I tried pauses. 225 was a struggle. Sweet.
5 Min Work Clock
2 Min Rest
40 Double Unders
20 Pistols
20 Toes to Bar
W/ Time Remaining AMRAP
Wall Balls
Score: 67 WB
---Fuuuuuu. This got hard. Doubles opened up strong then crashed giving me no time in the last two rounds. Pistols, TTB in strong sets of 10. Well, last set was pretty hard.
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
Yeah I'm sure I can but thats not going to help me full catch 245 anytime soon
- Joined
- Oct 16, 2010
- Messages
- 11,117
- Reaction score
- 408
Sure it will, just pull it really hard. It works for me.
- Joined
- Oct 16, 2010
- Messages
- 11,117
- Reaction score
- 408
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
4/28/2016
Thursday
Front Squat, light belt
Set ea/ 2 Min
275 7 x 3
---Smooth easy 70% reps.
150 Double Unders
For time
Time: 6:44
---Thirty seconds faster than day one. Still shit.
3 Rounds For Time
25 Cal Airdyne
40' slam ball press 80#
8 Ball Ground to Overhead
40' Press
Time: 7:58
---Felt smooth. No times to compare against. Prob needed to push middle round more.
Squat Snatch w/ Pause BTK
Rep Ea 1:15
155 x 12
---Great reps. Digging the pause work.
W/ Partner, Alt Movements
15 HSPU
8 Power Clean 155
1 Lap Run
Score: W/ Jason 8+10
---Most excellent. Easy unbroken handstands. Second best score.
Thursday
Front Squat, light belt
Set ea/ 2 Min
275 7 x 3
---Smooth easy 70% reps.
150 Double Unders
For time
Time: 6:44
---Thirty seconds faster than day one. Still shit.
3 Rounds For Time
25 Cal Airdyne
40' slam ball press 80#
8 Ball Ground to Overhead
40' Press
Time: 7:58
---Felt smooth. No times to compare against. Prob needed to push middle round more.
Squat Snatch w/ Pause BTK
Rep Ea 1:15
155 x 12
---Great reps. Digging the pause work.
W/ Partner, Alt Movements
15 HSPU
8 Power Clean 155
1 Lap Run
Score: W/ Jason 8+10
---Most excellent. Easy unbroken handstands. Second best score.
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
4/29/2016
Friday
Overhead Squat, Rack, Belt
Set Ea/ 3:00 x 7 Rounds
155 x 3
185 x 3
205 x 3
215 x 3
225 x 3
235 x 3
245 x 4
245:
---First time doing these for max weights. Felt strong. My mobility has gone downhill though.
150 Double Unders For time:
5:46
---Down from 7:16 on day one. Huzzah.
5k Row
Time: 20:51
---Under a minute away from my PR. I'll take it.
5/2/2016
Monday
Squat Snatch From Hang Above Knee
Rep Ea/ 1:30
170 x 4
180 x 5
185 x 4
195 x 1
205 x 1 (ATK PR)
200:
205:
---Warming up took forever but felt good after a few reps. Pull was less than great.
4 Rounds For Time
30 Double Unders
15 Cal Airdyne
10 Alt KB Clean 70#
Time: 9:58
---Doubles getting better but this should be a 6 minute workout. first round was great but then without being able to breath during the jump rope really made me crash later.
W/ Partner, Any split
10 Min AMRAP
10 CTB Pull Ups
20 Burpee Box Jump Over 24"
10 HSPU
20 BBJO
Score: W/ Steven 2+59
---In an upcoming competition. Dumb workout. Just not enough gymnastics to matter. Just behind two of our best though so... We game planned terribly.
Back Squat, Belt
Set Ea/ 4:00
365 6 x 3
Last Set:
---Was unable to do in the AM fresh due to work. Having done all that shenanigans took some pep out of my step. Slow 80% reps.
6 Rounds For Working Time
1 Min Break Ea/ 2 Rounds
10 Alt DB Snatch 55#
8 Box Jump Over 24"
Time: 3:19
---Wasn't originally planning on hitting this one but it looked fun and I had some trash talking pushing me into it. Just behind the fastest time at 3:11. Really fun sprint for sure.
Friday
Overhead Squat, Rack, Belt
Set Ea/ 3:00 x 7 Rounds
155 x 3
185 x 3
205 x 3
215 x 3
225 x 3
235 x 3
245 x 4
245:
---First time doing these for max weights. Felt strong. My mobility has gone downhill though.
150 Double Unders For time:
5:46
---Down from 7:16 on day one. Huzzah.
5k Row
Time: 20:51
---Under a minute away from my PR. I'll take it.
5/2/2016
Monday
Squat Snatch From Hang Above Knee
Rep Ea/ 1:30
170 x 4
180 x 5
185 x 4
195 x 1
205 x 1 (ATK PR)
200:
205:
---Warming up took forever but felt good after a few reps. Pull was less than great.
4 Rounds For Time
30 Double Unders
15 Cal Airdyne
10 Alt KB Clean 70#
Time: 9:58
---Doubles getting better but this should be a 6 minute workout. first round was great but then without being able to breath during the jump rope really made me crash later.
W/ Partner, Any split
10 Min AMRAP
10 CTB Pull Ups
20 Burpee Box Jump Over 24"
10 HSPU
20 BBJO
Score: W/ Steven 2+59
---In an upcoming competition. Dumb workout. Just not enough gymnastics to matter. Just behind two of our best though so... We game planned terribly.
Back Squat, Belt
Set Ea/ 4:00
365 6 x 3
Last Set:
---Was unable to do in the AM fresh due to work. Having done all that shenanigans took some pep out of my step. Slow 80% reps.
6 Rounds For Working Time
1 Min Break Ea/ 2 Rounds
10 Alt DB Snatch 55#
8 Box Jump Over 24"
Time: 3:19
---Wasn't originally planning on hitting this one but it looked fun and I had some trash talking pushing me into it. Just behind the fastest time at 3:11. Really fun sprint for sure.
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
5/3/2016
Tuesday
W/ Partner, For time, Any split
1000m Row
80 Wall Balls
60 Burpees
40 Pistols
20 Pull Ups
10 Power Cleans @ 185
Time: W/ Steven 11:21
---Comp workout. Smooth. split pretty much in half. Need to find somewhere to take at least a minute off.
5/4/2016
Wednesday
Squat Snatch W/ Pause Below Knee
Set Ea/ 2:00
165 3 x 2
175 2 x 2
185 x 2
185:
---Enjoying these pauses, felt good.
W/ Partner, Any split
12 Min AMRAP
30 Cal Row
60 Double Unders
30 Push Ups
Score: W/ KZ 3+91
---Crappy workout. Doubles slowed us down and KZ was just having a rough day and couldn't push. A round behind the leaders.
7 Min AMRAP
5 Burpees
10 Ball Over Shoulder 80#
5 Ball Push Press 80#
Score: 5+15
---Needed to end on a good note so I made this up. Got pretty awful. That many ball/sho that fast got spicy.
5/5/2016
Thursday
Squat Clean and Jerk
Set Ea/ 3:00
245 3 x 2
255 3 x 2
265 1 Clean + F Jerk
Last 255:
---Posterior was feeling fatigued coming in but these went okay. Jerks were just shit though. Need to get more reps in at 80%. Forward, no drop, etc...
Overhead Squat
Set Ea/ 2:00
205 6 x 4
Middling set:
---These were awful. Competition grip.
Front Squat, Belt
Set Ea/ 2:30
330 x 1
300 x 1
300 4 x 2
---Wanted heavy singles but after one at 330 I knew I was pushing it so throttled back. Back's just tired.
9 Min AMRAP
6 Deadlift 275
10 TTB
10 HSPU
Score: 5+11
---Came out a little too fast. Could have gotten 6. unbroken and strong everywhere. Within a couple reps of our best guys/girls. Beat a couple.
---So so week. Wish I'd gotten more in but a rip in my hand prevented me from staying on schedule and to miss a couple assignments. Lots of skills I didn't touch at all. Off today, maybe I can play some catch up tomorrow. However I was on top of the best scores in the work I did do, so, there's that.
Tuesday
W/ Partner, For time, Any split
1000m Row
80 Wall Balls
60 Burpees
40 Pistols
20 Pull Ups
10 Power Cleans @ 185
Time: W/ Steven 11:21
---Comp workout. Smooth. split pretty much in half. Need to find somewhere to take at least a minute off.
5/4/2016
Wednesday
Squat Snatch W/ Pause Below Knee
Set Ea/ 2:00
165 3 x 2
175 2 x 2
185 x 2
185:
---Enjoying these pauses, felt good.
W/ Partner, Any split
12 Min AMRAP
30 Cal Row
60 Double Unders
30 Push Ups
Score: W/ KZ 3+91
---Crappy workout. Doubles slowed us down and KZ was just having a rough day and couldn't push. A round behind the leaders.
7 Min AMRAP
5 Burpees
10 Ball Over Shoulder 80#
5 Ball Push Press 80#
Score: 5+15
---Needed to end on a good note so I made this up. Got pretty awful. That many ball/sho that fast got spicy.
5/5/2016
Thursday
Squat Clean and Jerk
Set Ea/ 3:00
245 3 x 2
255 3 x 2
265 1 Clean + F Jerk
Last 255:
---Posterior was feeling fatigued coming in but these went okay. Jerks were just shit though. Need to get more reps in at 80%. Forward, no drop, etc...
Overhead Squat
Set Ea/ 2:00
205 6 x 4
Middling set:
---These were awful. Competition grip.
Front Squat, Belt
Set Ea/ 2:30
330 x 1
300 x 1
300 4 x 2
---Wanted heavy singles but after one at 330 I knew I was pushing it so throttled back. Back's just tired.
9 Min AMRAP
6 Deadlift 275
10 TTB
10 HSPU
Score: 5+11
---Came out a little too fast. Could have gotten 6. unbroken and strong everywhere. Within a couple reps of our best guys/girls. Beat a couple.
---So so week. Wish I'd gotten more in but a rip in my hand prevented me from staying on schedule and to miss a couple assignments. Lots of skills I didn't touch at all. Off today, maybe I can play some catch up tomorrow. However I was on top of the best scores in the work I did do, so, there's that.
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
5/17/2016
Monday
---Did a shitty job of logging last week. Don't think I have since Friday before last. Nothing particularly impressive happened. Cleaned 290, Squatted 365 for 6x4, lots of metcon.
Squat Snatch W/ Pause Below Knee
Rep Ea/ 90 Seconds, ish
190 10 x 1
Couple Reps
---Took forever to warm up. Pull was not great today. Missed 4 on the way to 10 total.
For Time:
4 Lap Run
15 Ball/Shoulder 80#
25 GHD Sit Up
12 Ring Muscle Up
1 Minute Break
3 Lap Run
12 Ball/Sho
20 GHD Sit Ups
9 Ring MU
1 Minute Break
2 Lap Run
9 Ball/Sho
15 GHD S/U
6 Ring MU
Time: 17:26 Working
---Not as bad as I expected it but i did dog it a bit. Best time smoked me by five minutes. Just didn't have sets of more than 3 MUs at a time in me. Gotta fix that kip.
W/ Partner, Alt Rounds
10 Rounds For Time
20 Double Unders
10 Burpees
Score: W/ Ali 8:26
---Doubles unbroken on all but one round. Still inefficient but I'll take it. Shoulders were smoked, burpees were harder than they should have been.
Back Squat, Belt
Set Ea/ 3:30
390 3 x 2
390 2 x 3
390 1 x 4
Set of 4:
---Way better reps than expected after metconning in the AM.
Monday
---Did a shitty job of logging last week. Don't think I have since Friday before last. Nothing particularly impressive happened. Cleaned 290, Squatted 365 for 6x4, lots of metcon.
Squat Snatch W/ Pause Below Knee
Rep Ea/ 90 Seconds, ish
190 10 x 1
Couple Reps
---Took forever to warm up. Pull was not great today. Missed 4 on the way to 10 total.
For Time:
4 Lap Run
15 Ball/Shoulder 80#
25 GHD Sit Up
12 Ring Muscle Up
1 Minute Break
3 Lap Run
12 Ball/Sho
20 GHD Sit Ups
9 Ring MU
1 Minute Break
2 Lap Run
9 Ball/Sho
15 GHD S/U
6 Ring MU
Time: 17:26 Working
---Not as bad as I expected it but i did dog it a bit. Best time smoked me by five minutes. Just didn't have sets of more than 3 MUs at a time in me. Gotta fix that kip.
W/ Partner, Alt Rounds
10 Rounds For Time
20 Double Unders
10 Burpees
Score: W/ Ali 8:26
---Doubles unbroken on all but one round. Still inefficient but I'll take it. Shoulders were smoked, burpees were harder than they should have been.
Back Squat, Belt
Set Ea/ 3:30
390 3 x 2
390 2 x 3
390 1 x 4
Set of 4:
---Way better reps than expected after metconning in the AM.
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
5/17/2016
Tuesday
Squat Clean
Set Ea/ 3:30
255 3 x 3
265 2 x 3 (Triple PR)
275 1 x 3 (Newer Triple PR)
265
275
---Not the best reps technically but I felt strong so I kept going up.
Team of 3
9 Min AMRAP
20 Wall Ball
15 Toes to Bar
+One Member accumulates Calories on Rower
Any rotation
Score: W/ Kev+Josh P: 9+23+186 Cal
---Competition test. pretty satisfied with it. Fun workout, some strategy component. Not a crusher either.
Team of 3
Rotating new athlete EMOM
2 Rounds for time
15 Min Cap
30 Overhead SQ 95/65
30 CTB Pull ups
30 BJO 30/24
80 Double Unders
15 Power Cleans 185#
Score: W/ Kev+Josh P: 11:05
---Another comp workout. Definitely fun. I'm not 100% happy with it but the boss and the athletes were so we're going to roll with it. My team won the first workout but my bad doubles knocked us out of the second.
5/18/2016
Wednesday
Snatch High Pull+SQ Snatch From hang BTK
Set Ea/ 90 Seconds x 8 Rounds
165 x 8
Middle Set:
---Fatigue was real so even light weight felt crappy off the floor. Pull was okay. Looping feels better but looks about as bad as usual.
Paused Front Squat, Belt
Set Ea/ 2:00 x 7 Rounds
255 4 x 2
275 3 x 2
Last set:
---Meh. Worked up to just 80%. Nothing special. Pretty baby dick weight.
---Lazy day, thats all I did. Crashed hard. Started to get sick.
5/19/2016
Thursday
Rack Split Jerk, Belt
Set Ea/ 2:30 x 5
225 5 x 2
Last set:
---Yuck. Awful reps.
Overhead Squat, Rack
Set Ea/ 90 Seconds
195 7 x 2
---This felt much harder than the 6x4 I did at 205, week prior. Fatigue was real.
8 Min AMRAP
10 KBS AM 70#
10 Pistols
Score: 7+10
---Wish I'd done this fresh, should have been good for 8 minimum. Best athlete got 10 flat, ridiculous.
W/ Partner, Any split
17 Min AMRAP
40 Cal Airdyne
100 Doubles
40 Box Jump 24"
40 Push Ups
Score: W/ Scotty Doo 3+107
---Just wanted to get out of breath. Was able to hold doubles around 20 but still kicking when I get tired.
---Okay week. Kind of lazy. Made some poor recovery choices in there which held back Wed-Thurs
Tuesday
Squat Clean
Set Ea/ 3:30
255 3 x 3
265 2 x 3 (Triple PR)
275 1 x 3 (Newer Triple PR)
265
275
---Not the best reps technically but I felt strong so I kept going up.
Team of 3
9 Min AMRAP
20 Wall Ball
15 Toes to Bar
+One Member accumulates Calories on Rower
Any rotation
Score: W/ Kev+Josh P: 9+23+186 Cal
---Competition test. pretty satisfied with it. Fun workout, some strategy component. Not a crusher either.
Team of 3
Rotating new athlete EMOM
2 Rounds for time
15 Min Cap
30 Overhead SQ 95/65
30 CTB Pull ups
30 BJO 30/24
80 Double Unders
15 Power Cleans 185#
Score: W/ Kev+Josh P: 11:05
---Another comp workout. Definitely fun. I'm not 100% happy with it but the boss and the athletes were so we're going to roll with it. My team won the first workout but my bad doubles knocked us out of the second.
5/18/2016
Wednesday
Snatch High Pull+SQ Snatch From hang BTK
Set Ea/ 90 Seconds x 8 Rounds
165 x 8
Middle Set:
---Fatigue was real so even light weight felt crappy off the floor. Pull was okay. Looping feels better but looks about as bad as usual.
Paused Front Squat, Belt
Set Ea/ 2:00 x 7 Rounds
255 4 x 2
275 3 x 2
Last set:
---Meh. Worked up to just 80%. Nothing special. Pretty baby dick weight.
---Lazy day, thats all I did. Crashed hard. Started to get sick.
5/19/2016
Thursday
Rack Split Jerk, Belt
Set Ea/ 2:30 x 5
225 5 x 2
Last set:
---Yuck. Awful reps.
Overhead Squat, Rack
Set Ea/ 90 Seconds
195 7 x 2
---This felt much harder than the 6x4 I did at 205, week prior. Fatigue was real.
8 Min AMRAP
10 KBS AM 70#
10 Pistols
Score: 7+10
---Wish I'd done this fresh, should have been good for 8 minimum. Best athlete got 10 flat, ridiculous.
W/ Partner, Any split
17 Min AMRAP
40 Cal Airdyne
100 Doubles
40 Box Jump 24"
40 Push Ups
Score: W/ Scotty Doo 3+107
---Just wanted to get out of breath. Was able to hold doubles around 20 but still kicking when I get tired.
---Okay week. Kind of lazy. Made some poor recovery choices in there which held back Wed-Thurs
- Joined
- Feb 6, 2014
- Messages
- 3,556
- Reaction score
- 2,580
5/21/2016
Saturday
In 7 Minutes Find 1RM Hang snatch
Score: 215
At minute 9 perform 3 rounds for time of:
10 Alt. KB Snatch 55#
8 Box Jump Over 30"
Time: 2:08
205-215:
---Event test workout. Timed my attempts very poorly. I had about 20 seconds to attempt 225 and just couldn't pull well enough. Happy with the workout. Going to go to 10 BJO though.
For time:
40 Cal Row
Then 4 Rounds of
10 OVHS 95/65
10 TTB
Then 40 Cal Row
Time: 9:10 Rx
---Another test workout. Felt okay just couldn't push my pace. Lazy. Good comp workout for sure.
For Time:
60 Wall Balls
30 CTB Pull Ups
100 Double Unders
12 Clean and Jerks 185/115
Time: DNF w/ 8 Cleans remaining
---Motivation dropped off for this one. CTB were awful. Its a good comp workout though. Our good athletes finished well under the cap. Definitely going to repeat this one.
Saturday
In 7 Minutes Find 1RM Hang snatch
Score: 215
At minute 9 perform 3 rounds for time of:
10 Alt. KB Snatch 55#
8 Box Jump Over 30"
Time: 2:08
205-215:
---Event test workout. Timed my attempts very poorly. I had about 20 seconds to attempt 225 and just couldn't pull well enough. Happy with the workout. Going to go to 10 BJO though.
For time:
40 Cal Row
Then 4 Rounds of
10 OVHS 95/65
10 TTB
Then 40 Cal Row
Time: 9:10 Rx
---Another test workout. Felt okay just couldn't push my pace. Lazy. Good comp workout for sure.
For Time:
60 Wall Balls
30 CTB Pull Ups
100 Double Unders
12 Clean and Jerks 185/115
Time: DNF w/ 8 Cleans remaining
---Motivation dropped off for this one. CTB were awful. Its a good comp workout though. Our good athletes finished well under the cap. Definitely going to repeat this one.
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