Training December 31, 2014

The end of a great year!  Looking forward to a happy, healthy and productive 2015!

3 Rounds (80%, 90%, 100%)
10 Burpee TTB
1 Rope Climb
10 KBS 70 lbs.
10 Box Jump Overs 30"
10 Clean & Jerks 135 lbs. (Singles)(4-3-3)(Singles)
Rest 3:00 between rounds
Each round should be faster than the last
3:24, 3:00, 2:48

This got a little spicy by the end.  Second round was a little faster than I had planned and I was feeling it.  I was afraid that my time was going to slip in the third round.  Really had to dig deep on the last 10 clean and jerks, even though I had planned on going 6-4, but ended up doing them as singles.

For Time
5 Legless Rope Climbs
2:22

Got greedy and failed the fifth climb, then didn't wait long enough and failed it again.  First four were done in 0:44. A little disappointed.

Now it is time to enjoy some a good scotch and college football over the next two days and back at it on Friday!

Happy New Year!

Training December 30, 2014

Training is so much more fun when work doesn't interfere.  I love vacation!

Clean & Jerk Complex
1 Power Clean + 2 Push Presses + 2 Split Jerks
4 Rounds / 2:00 Rest
185, 185, 200, 210

These felt pretty good.  I have never been that good at linking heavy overhead movements together. In fact, I did something similar to this a year ago and I failed at 175.  So definite improvement here.

Front Squat
4-4-4
Tempo 32x1 / 2:00 Rest
205, 225, 245

These were quite challenging.  Really found my bottom position at 245.  My butt left a sweat mark on the ground!

EMOM 15
M1: 3 Squat Clean Thrusters 165 lbs.
M2: 3 Muscle Ups
M3: 10 Unbroken Wall Balls 30 lbs.

Everything unbroken.  SCT took about 0:10-0:12 per round, muscle ups were 0:08-0:10 and wall balls were 0:18-0:20.  Muscle ups are feeling really great in this training structure.  I hope that it translates to improvement under fatigue.

Rowing
3 x 500m
Goal = 1:35/500m pace
Rest 2:00 between rounds
1:34.1, 1:36.5, 1:42.5

Holy crap!  I went completely lactic in the first round and literally fell apart thereafter.  Ouch!

Training December 29, 2014

Power Snatch Clusters
3x1.1.1 0:10/2:00 Resst
155 lbs.

I tweaked my back pretty bad on Saturday's heavy deadlift (somewhat of a chronic issue that flairs up every couple of years) so I spent several hours yesterday working on some mobility/repair.  These weren't super powerful since my back still feels a little weak, but I was happy to get these done, and I don't think the technique was horrible.

Back Squat
3-2-1 Rest 3:00
Didn't Complete

Back squats didn't feel right so I played it smart (I think) and did some front rack walking lunges instead to at least get some leg work in.

Front Rack Walking Lunges
4 x 10
135, 165, 185, 205

These felt pretty good actually.  205 was a challenge.

Backward Roll to Support Practice
5:00-8:00

Worked up to stringing five together.

EMOM12
Even: 5 HSPU 4" deficit
Odd: 0:30 High effort row

I was able to get all HSPU done unbroken (kipping) in about 0:17 each round.  Rows were in the 1:29/500m range (with 1,126 meters total).

For Time
15 Bar Muscle Ups (8-4-F-3)
1:56

Planned on going 8-7.  In hindsight, I should have stayed on the bar.  They were going super easy, but once I dropped off the bar, it was hard to get going again.

Training December 27, 2014

Deadlift
Max lift in 20:00
415 lbs.

This was my goal.  It is 15 lbs. off my 1 RM, but I have been having some issues with my lower right side the last few months and didn't really want to push it.

3 Rounds
12 Deadlifts 205 lbs.
12 Burpees to 4" Plate
12 Calorie Row
6 Wall Walks
9:26

Damn wall walks took FOREVER!  If they didn't help my HSPU so much, I think I would refuse to do them. Haha!  Everything else was unbroken and felt fast.

EMOM10
Even: 6 CTBPU
Odd: 3 Hang Power Snatches 115 lbs.

CTB felt great today as did the hang power snatches.

Training December 26, 2014

Back Squat w/Chains (Bands)
5-5-5-5
Rest 1:00
205+bands, 255+bands, 295+bands, 305+bands(4)

These got a little spicy.  Uneven tension on each side makes everything just that more interesting.

295+Bands, 305+Bands

Weighted Pull-Ups
3-3-3-3
Rest 2:00
53, 70, 90, 90

Last set was pretty challenging.  The other three were very solid.

1 Power Snatch + 2 OHS (Tempo 30x1)
3 Sets / Rest 1:30
143 (WU), 154, 165, 172

These felt pretty good.  172 is a PR for power snatch.  OHS felt solid and pretty easy.

143, 154, 165, 172

3 Rounds for Even Times
400m Run (1:20)(1:18)(1:23)
21 KBS 53 lbs. (21)(21)(21)
12 Pull-Ups (12)(8-4)(6-3-1-1-1)
Rest 3:00 between rounds
2:19, 2:31, 2:57

Argh!  Pull-ups were an absolute mess today.  No flow at all.  Forearms (grip) completely blew up in the second round (even though I used the 53) and it was all bad from there.  On the bright side, the runs felt a little better than usual.  My PR on Helen is 9:30.

Training December 24, 2014

AMRAP 10 @ 80%
1 Legless Rope Climb
10 Airdyne Calories
10 Burpee TTB
5 Rounds

This felt great!  Really felt like I kept it at 80% and even got a little rhythm going on the burpee TTB.

Rest 6:00

AMRAP 10 @ 85%
25m Farmer's Carry 135 lbs/Hand
25m One Arm KB Walk 70 lbs.
50 Double Unders
4 Rounds + Farmer's Carry + KB Walk + 47 DU

This felt really good until about the third round and then shoulder and grip fatigue made the doubles pretty miserable.  I had to break them up in sets.  Eek!

Rest 6:00

AMRAP 10 @ 90%
30-20-10
Deadlifts 185 lbs.
TTB
Start over if you finish
1 Round + 17 Deads

This was so much worse than I expected.  Grip and shoulders were still fatigued and then the core followed suit pretty damn quickly.  A real gut check!

A day early for throwback Thursday, but I found this little gem while looking for some work pictures. I think this is a 245 lbs. front squat attempt.  Not even close to good.  Video was taken about 6 months after I started CF-type training.  Sometimes it is nice to see how all of the hard work and practice has paid off.

Training December 23, 2014

Clean & Jerk Complex
1 Power Clean & 2 Push Jerks
6 Rounds Begin a round every 1:00
185 lbs.

These felt pretty good.  Focused on fast transitions and getting a good pop off of my shoulders.  Still a little soft on the catch, but I think it is improving.

Front Squat
Build to a quick double quickly
305 lbs.

295 was my goal and I hit that fairly easily.  We still had a little bit of time on the clock so I decided to go for 305 and hit it very uneasily!

295, 305

EMOM 15

M1: 3 Squat Clean Thrusters 165 lbs.

M2: 2 Ring Muscle Ups

M3: 6 Burpees to 6" target

Missed the part about 145.  Whoops.  Nevertheless, this all felt really good.  Unbroken on everything, about 10-12 seconds of work per round.

Rowing

2 x 400m at 1:38 pace

1:32.6, 1:30.9

Rested 3:00 between rounds.

That 100 meters made a huge difference.  If it was up to me, the new standard would be 400 meters. Can we take a vote?!?!