Training May 30, 2015

Snatch
1x1 123 lbs. (70%)
1x1 132 lbs. (75%)
3x1 143 lbs. (80%)

These felt pretty good, but I am still having a little difficulty finding my catch position,

Clean & Jerk
1x1 176 lbs. (70%)
1x1 187 lbs. (75%)
3x1 198 lbs. (80%)

No real issues here.  It always takes me a few reps to hit my groove on split jerks, but they felt pretty good by the end.

Front Squat
2-2-2
255 lbs (75%)

Almost choked myself on the first round and had to stagger the bar back to the rack as my whole body went numb.  Fixed that issue on sets 2 and 3.

8-6-4-2
Snatches 115 lbs.
Burpees Over the Bar
3:30

Failed a couple reps on the last round of snatches that kept from being sub-3:00, but overall, I am pretty pleased with this effort.  My legs, butt and feet were on fire after this one!

Training May 29, 2015

Power Clean
EMOM5
185 lbs. (80%)

These felt good, but they always do at this weight.

Clean Pulls
3x3
205 lbs. (90%)

I really haven't done these that often.  After watching the video, I was letting the bar get weigh out in front of me and I don't think I typically do that with a power clean.

Clean Deadlift Complex
3x2+1+1
Halting + Finish + Floating
185 lbs.

These really make you think about the positions and are a good practice with a hook grip.

Back Squat
2-2-2 Tempo 23X1
255, 275, 305

Had to get a little bounce going to get out of the bottom of the last one.

Row 1500m at 85%
Every 500m 5:00 of gymnastics

Row 1:41.7, 1:41.8, 1:42.5 (86% average)

I didn't really know what the best way of attacking the gymnastics piece so I did this:

First 5:00
EMOM 8 GHDSU + 1 Rope Climb (they are next to each other)

Second 5:00
EMOM 6 HSPU (kipping)

Third 5:00
Every 0:30 2 bar muscle ups

This was actually more challenging than I expected and a lot more fun than I expected.

Training May 27, 2015

Push Jerk
EMOM 5
195 lbs. (70% of 1 RM Split Jerk)

I decided to go with a push jerk on these since I have not done push jerks in a while.  I was a little rusty...

Push Press
3 x 3
150 lbs. (Either 53% of 1 RM Split Jerk or 83% of 1 RM Strict Press)

These felt light and smooth.

Back Squat Jumps
3 x 3
45 lbs. (Bar)

I haven't done these in a while.  These were fun.

EMOM 10
M1: 3 Muscle Ups
M2: 0:30 Double Unders (56,54,58,59,59)

No problems here.  Muscle ups have been feeling better lately.

Trap 3
3 x 8 each arm
10 lbs.

These felt a lot better than the last time.  Left side definitely feels stronger though.

Training May 26, 2015

The first real day of training post Open / MQ / Testing.

Snatch @ 70%
EMOM 5
123 lbs.

Breaking it down; hoping to build it back up.  These really didn't feel as great as I hoped.  Even at this light weight, I didn't really feel comfortable.  Watching the video I did do a better job of eliminating my early arm bend, but I was a little stiff in the undercarriage.

Snatch Pulls @ 80%
3 x 3
141 lbs.

I don't know what to think about these.  I haven't done them enough to really have a feel for them.

Snatch Grip Deadlift Complex
3 x 2 Halting + 1 Finish + 1 Floating
154, 198, 220

I hope I did these correctly.  Used it to work on my hook grip.  Thumbs are still numb.

HBBS

3 x 3 @ 60%

235 lbs.

0:05 Descent on first rep

These felt pretty good.  Bar felt light on my back, which isn't always the case on Mondays.

For Time

100 Double Unders (107)

5 Muscle Ups (5)

100 Double Unders (65-28-7)

2:47

I really wanted to go unbroken on this whole thing, but I just couldn't hold onto my rope one rep longer in the second round of doubles!

Training May 25, 2015

A little work on Memorial Day.

AMRAP16 @ 80%
10 OH Walking Lunges 115 lbs.
8 Burpees over the Bar
12 Wall Balls
50 Double Unders
4 Rounds + Lunges + Burpees

Training May 23, 2015

I LOVE Saturday training!

EMOM7

7 Thrusters 135 lbs.

All sets were done between 0:15 and 0:17. This got a little spicy at the end.

"Everest Light"

For Time

8 Power Cleans 175 lbs.

8 DB Thrusters 45 lbs.

6 Power Cleans

6 DB Thrusters

4 Power Cleans

4 DB Thrusters

2 Power Cleans 

2 DB Thrusters

20 Weighted Pull-Ups 35 lbs.

10 HSPU 5" Deficit

20 Burpees to 8" Target

9:32

Power cleans done as singles, DB thrusters unbroken, pull-ups were very broken, HSPU unbroken and Burpees were done AFAP. This was a lot of fun!

Great day!

Training May 22, 2015

I have been doing some light fill-in work the last few days waiting for my next training cycle to start.

6 Rounds for Equal Times
Run 100m
3 Muscle Ups
4 Burpees to an 8" Target
5 HSPU
Rest 2:00 between rounds
1:21, 1:13, 1:10, 1:09, 1:14, 1:20

This was super fun.  I was able to go unbroken on everything.  I really feel like the extra work I have been putting into muscle ups and HSPU is starting to pay off.

At 85%
750m Row (2:46)
20 Full Cleans 115 lbs. (1:50)(Singles)
750m Row (2:54)
Transition (0:23)
7:53

I really tried to honor the pace here, but I think I paced it a little too much.  The row was more like 80% and the cleans were probably 75%.

Training May 18, 2015

Last day of testing!

Turkish Get Up
Work to a max for each arm
70 lbs. each arm

These felt solid. Wish we had a 80 lbs. KB. The jump between 70 and 90 is just too much. Each arm felt pretty much the same. However, I did have to assist with my right arm to get the KB in position for my left arm.

10 Rounds
500m Row
15 Burpees
32:00

This wasn't quite as bad as I thought it would be. Kept the rows right around 1:55/500m and unbroken on the burpees. However, I did a little walk out between the row and burpees each round. Total row time, including rollover time, was 19:26.

Training May 16, 2015

Still in the testing phase and also worked in the client WOD.

Clean Grip Deadlift
Work to a max
375 lbs.

This went really easy.  I am still a little hesitant on pulling a super heavy deadlift.  I think I had quite a bit left, but I decided to save it for next time.

Split Jerk
Work to a max
275 lbs.

This is a 6 lbs. PR.  Hit it on my third, and what was going to be my final, attempt.

Ring Dips
50 for time
2:25

I am a little disappointed with this.  I did the first 30 strict.  I should have gone to kipping a little sooner.  Plus, I also forgot to film this. Disappointing effort all around.

Client WOD

For time:

12-9-6

Push press 95 lbs.

Burpees over the bar

At the conclusion of the final burpee, disassemble the bar, removing clips and plates. You must then carry each piece (one bar, one plate, one plate, two clips: 4 trips) to the second spot 50 yards away. Reassemble the bar and perform:

12-9-6

Hang power cleans 95 lbs.

Bar-FACING burpees 

8:02

Unbroken on the barbell movements and a steady pace on the burpees.  Fun workout.

Training May 15, 2015

Friday, Friday, getting down on Friday...

Snatch
Work to a max
176 lbs.

Put myself on a 15:00 clock for this.  Worked up to 176 without any misses and I was pretty happy with all of them, especially 176.  Hit that one really good.  I had 4:00 to get 187, but failed three times.  The first one I should have hit; just a soft lock-out.  The other two were pretty crappy.


For time
20 Snatches at 77% of above
135 lbs.
3:06

For me, this went really well.  I felt very smooth and in control the entire time with no fears of a failed rep.  I was shooting for a rep every 0:10 and I hit it.  I consider this a success.


For reps
1:00 Max muscle ups (6-3-1)
1:00 Rest
1:00 Max Pistols (31)
1:00 Rest
1:00 Max bar muscle ups (4-3-2-1)
1:00 Rest
2:00 Rope Climbs (9)

Unfortunately, I was on a tight schedule today so I was only able to rest about 15:00 between the two pieces, but I was happy with the results.  I got what I wanted out of the muscles ups, both ring and bar, and I surpassed my expectations on the pistols.  The rope climbs were unpleasant for some reason.  Almost sawed my foot off just above the ankle.

Training May 13, 2015

I have been looking forward to today since I received the testing schedule.  There were a couple of things I was interested in testing and I knew I would do pretty well on one.  I need the confidence boost.

Strict Press
1 RM
175 lbs.

This ties a somewhat dubious PR I achieved working out at an unfamiliar YMCA about six months after I started CF.  At the time, my previous 1 RM was 155, and on that day, I put 175 up.  I had a 45 and 2 10's on each side so I know the weights were right, but I really think the bar must have been lighter since I have NEVER been able to replicate that and all my other numbers have gone way up since then.  Long story short, I am happy with this.

50 TTB For Time
2:38

I am really happy about this despite the fact that I lost count again and I ended up doing 55 TTB (in 2:59).  Once I stop hitting sets of, at least five, I completely lose count.

For Time
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
3:50

All the double unders were unbroken and the burpees, except the last round, were pretty quick. When I was thinking about this workout, I thought 4:30 would be a good number to shoot for so I am pretty happy with this.  I really pushed this one hard.  I usually don't care too much how I stack up as long as I feel like I gave it my best effort, but this is the type (if not exactly) of workout I was hoping for getting in the MQ.

Training May 12, 2015

Rear Leg Elevated Split Squat
33% of bodyweight in each hand
60 lbs.
8 Reps Left Leg
12 Reps Right Leg

I should have squeaked out some more reps on the left leg, but I lost my balance and came off the box.  I didn't feel any difference in strength between the two legs.  These were actually very unpleasant.

3 Rounds
25 KBS 35 lbs. (25)(25)(10-12-3)
15 Pull-Ups (15)(10-5)(6-3-2-2-1-1)
5:09

Or how a 35 lbs. KB made me its bitch for the morning.  Forearms blew up (as usual) at the end of the second round of KBS, and it was just survival from there.  So disappointed with this that I am looking forward to double unders and burpees.

Training May 11, 2015

I completed the client WOD on Saturday and posted my results there, but in the name of good housekeeping.

2 Rounds for Time
800m Run (3:42)(3:53)
14 Walking Front Rack Lunges 145 lbs. (Unbroken)
14 Pull-Ups (Unbroken)
10:50

Today's work.

Side plank hold each side
Up to 90 seconds

Right: 90 seconds.  Felt pretty easy until the last 0:15.  I got a little shaky, but knew I was going to make it.

Left: 90 seconds.  This was way easier than on the right side.

Row 5k
19:07

0:10 off my PR.  This was a horrible row.  I was able to keep my strokes per minute pretty steadily around 24, but my split times were ALL over the place.  As soon as I started, I felt like it was going to be a struggle and it was.  This was only my fourth time doing a 5k and the first three times I had settled into around the 3500m mark.  Not today.  I kept waiting for it to start to feel better, but it only got worse!

One positive take-away is that I gave the last 500m hell and was able to get my split down to a sustained 1:42.  It was horrific.

Training May 8, 2015

Happy to be back at it today.  Back Squat Friday.

Back Squat
1 RM
390 lbs. (WOOHOO!!!)

Finally got over the 385 hump!  This has been almost two years in the making.  Next stop 400 (hopefully before I am 50)!

365, 390

AMRAP

Back Squat

85% of 1 RM 30x0 Tempo

330 lbs.

2 Reps

Well, the god of squat gives and the god of squat takes away...

The 390 apparently took a lot out of me, but I was expecting a few more reps here.

Weighted Pull-Up

1 RM Strict

105 lbs. + 182 lbs. Bodyweight = 287 lbs.

1 lbs. off my PR on the added weight, but I don't know what I weighed back then.  I did find out today that I have gained 4 lbs. since the end of February.  Might need to lay off those damn coconut pie Lara Bars.

AMRAP 4

Strict Pull Ups

42

Started with sets of five (the first set was a beauty), but that didn't last too long.  I really messed this one up.  I think I must have been still gloating about my back squat PR because I feel like I gave a really half-ass effort here. Oh well, back squat PR.

Training May 6, 2015

Power Clean
1 RM in 8:00
235 lbs.

Boo!  I was on schedule for 245 or so I thought.  I messed up adding weights on my planned penultimate attempt of 235 and left an extra 10 lbs. plate on one side.  Unfortunately, I didn't discover it until I hit extension.  Then, I got all flustered, had to rush to get the weights right and barely squeaked in 235.  (Full disclosure 235 felt really heavy today, anyway)

CP Battery Test
AMRAP 8
Power Cleans @ 90% of the above
215 lbs. / 33 Reps (No fails)

Slight improvement (5 lbs. and 1 rep) over the last time I did this test in August, 2014.  I am not terribly disturbed with this.

50 HSPU for time (10, 5, 2, F, 3, 5, 5, 5, 5, 5, 5)
8:02

I hit 10 strong ones right out of the gate.  I might have pushed the pace the little too hard going into the second round without enough rest.  The third time I kicked up I was not in my preferred position. I felt too close to the wall and it made feel like I was going to topple forward.  Spent a lot of shoulder strength balancing myself and paid for it.  However, I was able to re-group and finished relatively strong.  I really feel like I am improving these and that there is hope at the end of this tunnel.

Training May 5, 2015

Day two of the testing cycle. A big ol' mixed bag!

DB External Rotations
1 x 8 each arm
15 lbs.

Based on 10% of my 1 RM CGBP, I should have done 25 lbs. I couldn't pick it up off the ground. The 15's were a HUGE challenge.

Powell Raise
1 x 8 each arm
15 lbs.

These felt a little better than the external rotations. After feeling pretty good on the 15's, I gave 20's a shot. I only got 5 before the tempo fell apart.

Trap 3
1 x 8
10 lbs.

These were incredibly difficult. If we would have lighter Dumbbells, I would have used them!

Overall, these three tests validated what I already knew. Time to get to work on these weaknesses!

Surprisingly, my left arm was stronger than the right in each exercise.

Row 500m
1:28.2 (0:00.8 PR)

I am super stoked about this. Going in I was afraid I was going to be closer to 1:35 than 1:30. Really surprised myself.

Training May 4, 2015

First day of a two week testing cycle.  Interested in what I find out.

Front Squat
1 RM
335 lbs. (Second attempt) (15 lbs. PR)

I didn't know where this was going to go.  Since there was no time constraint, I built up a little slower than normal.  I went 135 (5), 185 (5), 225 (3), 255 (1), 285 (1), 315 (1), 335 (F) and 335 (1 with a side of mashed potatoes).

The struggle definitely was not in my legs.  Holy core!

Close Grip Bench Press
1 RM
255 lbs. (Second attempt) (5 lbs. PR)

This went pretty well.  I lost a little focus on the first attempt at 255 and hit my sticking point without enough force.  Got it (pretty) easily the second time.

Power Snatch
1 RM
165 lbs.

This was absolutely horrible!  I had no confidence at all on the platform.  My technique is a mess.  I need to snatch more.

Training May 2, 2015

Turkish Get-Up
Build to a tough per arm
70 lbs. KB

Right arm no problem; left arm pretty scary.

AMRAP 8 @ 85%
200m Run
10 HPC 115 lbs. (Unbroken)
10 Step-Ups
3 Rounds + Run

This was nice.  All of my splits were identical.

Rest 4:00

AMRAP 8 @ 85%
250m Row
6 Burpees over ERG
15m OH Carry each arm 70 lbs. KB
3 Rounds + 220m Row

This went pretty well.  My goal was to keep a steady pace, and again, my splits were almost identical. Rows were right at 1:45/500m, which is exactly 85% of my best 500m row.  Burpees were somewhat unpleasant.  I can't believe how strong and healthy my shoulders feel.  There has been a huge improvement in this area over the last 6-8 months.

Looking forward to upcoming testing cycle.

Training May 1, 2015

Close Grip Bench Press
5-5-5 Tempo 21x1 
155, 185, 205 (4)

Stayed true to the tempo and that crap ate me up the last round.  I might have been able to squeak out one more to get to five, but I was in the gym by myself and I have been pinned under a weight for an extended amount of time in the past and it is not a whole lot of fun.

Snatch (Full)
10 x 1 @ 75% of 1 RM
Begin a rep every 0:45
145 lbs.

I am committed to improving my snatch this year.  I made huge improvements last year and this is the year to seal the deal.  I am going to work on moving my grip in a little so my contact point is a tad lower.  Right now, it is the top of hip bones, almost to my belly button.  Also, I am going to work on not jumping my feet out quite as wide on the catch.

I had mixed results during this exercise, but it started to click a little the last 3 or so reps.

CTB Pull-Ups
3 x AMRAP
20, 21, 20

I rested about 4:00 between attempts.  The first set was all butterfly.  I should I have stayed on the bar and kipped out some more.  I did this on the second attempt and I was able to get five additional reps when my butterfly went the way of the dodo.  The third attempt was 15 butterfly and 5 kipping.

By this time next year, I would really like to be able to get 35-40 unbroken.  Tall order.

Rowing
3 x 500m @ 0:02 seconds faster than best 5k pace
Rest 2:00 between sets
Pace 1:51

This felt really good.  I was able to keep the pace required at 24 SPM.

Training April 30, 2015

I am not going to lie.  This was a pretty rough week.  A lot of let down and self doubting.  I let myself wallow in it for an entire day to get it out of my system.  Now, I am refocused and looking forward to the challenges in the year ahead.

Clean  (Full)
Work to a moderate single (80-90%)
242 lbs. (88%)

This felt really good.  Still a little slow getting my elbows through.  Definitely something that I need to continue to work on.


Front Squat
5-5-5
Easy, fast and light
209, 231, 254 (Used KG plates)

These all felt really good.  The last rep at 254 was heavy, but not really challenging.

EMOM 12
Evens: 12 Wall balls 30 lbs.
Odds: 50 Double Unders 

Wall balls and double unders are a perfect example of how I have the potential for improvement. Wall balls used to be my least favorite movement in CF.  For some reason, I just could not seem to get big sets of these. Now, big sets with a 30 lbs. ball are not an issue and the 20 pounder seems like a child's toy.

Double unders: took me over two years to get them.  Now, definitely my most consistent, most confident movement.

I have to remind myself of these things so I know I have the potential to improve movements that I now struggle with.