February 28, 2015

Saturday

CF 15.1(ish)

9 min AMRAP

15 Toes to Bar

10 DL 75

5 Power Snatch 75   --- 5 rounds nft 65#

-immediately into-

6 min to find 1rm C&J --- 100#

+ 18 min slow row

Today was pretty miserable. The kids were constantly fighting, yelling, hurting each other. I was grouchy and stressed and dreading this workout all day. Warmed up for a good 20 min. snatches 65# were solid, but 75# was only sorta happening. Decided to just go and see if the momentum helped. It did not. I could not do any 75# snatches and I was seriously frustrated. I felt like a total failure, blah. Decided to turn off the clock and work through 5 rounds. My shoulders were aching some during the toes to bar. Those were 3 or 4 at a time. Snatches at 65# were strong. C&J surprisingly felt good. I think this is the first time I have ever cleaned 100#, so improvement there at least! 

February 26, 2015

Thursday

A. HSPU @ 40x0. 20 reps not for time.

B1. Strict Pull Up. Accumulate 5 reps. 1 min rest.

B2. Single Arm Bench Press. 4-6 per arm. 1 min rest. x5 -- 6@25 x2, 30 - 4@ 35x2

+

15 min amrap

3 hspu

5 toes to bar

15 double unders

9+HSPU (2 rouns on 25's, rest on 10s)

I was pretty tired today. Everything seemed harder than usual. HSPU on 25s after 2 rounds were not happening, so I switched to 10s. I got a new RX jump rope which is a heavier cable and I was having a tough time getting the new tempo right. I'm hoping a new $$ jump rope will be better once I get used to it.

February 25, 2015

Wednesday

500m row for time (after good warm up) -- 2:10

+

30 sec row @ 85%

30 sec row easy

x15

+

5 min easy row

Notes -  forgot how much I hate rowing! After the first minute of the 500m I felt like I was going to die, but kept on moving. The 30 on/off was alright. Felt pretty strong on the on part, but was barely moving during the rest part. My whole body is already sore!

February 23, 2015

23-Feb

A. Double Barrel Back Squat. 5x5. 2 min between sets.  -- 85, 95, 100, 110, 115

B. Jumping Back Squat. 8-10. 90 sec rest. x4  -- 65, 75, 85, 95

C. KBS 53#. 100 for time.  --- 8:20

A. https://vimeo.com/40167339

Notes : Felt pretty good today. Barrel squats were fun. I did these one after the other with almost no pause, is that correct? The jumping back squats were fast this time. Last set was a tad slower. KBS felt good. Felt strong on those strength wise, but was slowed by having to take breaks to breathe. 

February 21, 2015

Saturday

21-Feb

21-15-9

Deadlift 155#

HSPU

19:45

Def moving slowly today. I could not get warm in the garage and just holing the cold metal bar was torture. Anyways, DL were fine. HSPU were rough today. Just wasn't feeling that extra energy to knock them out quickly. Stayed on 25s though, but mostly one at a time. 

February 20, 2015

Friday

20-Feb

50-40-30-20-10

Double Unders

30-30-30-30-30

Walking Lunges

10:11

Fast one! No issues today. My legs were burning after the first set of lunges, so I am sure I will feel those tomorrow. Ordered a new fancy RX jump rope :-)

February 18, 2015

Wednesday

17-Feb

A. Push Jerk @ 41x4. 3-4 reps. 2 min rest. x5  -- 65, 75, 75, 80, --

B1. Strict Pull Up. Accumulate 5 reps. 1 min rest

B2. Single Arm Bench Press. 6-8 per arm. 1 min rest. x4 --  8@ 20, 25  -- 6@ 30 x2

+

12 min AMRAP

4 toes to bar

4 burpees

8 KBS 53#

8 + toes to bar

A. get it over head, hold locked out for 4 secs, control it back to shoulders for 4 seconds, 1 sec on shoulders, up again.... 3-4 reps.  Keep butt and belly tight and elbows locked out while overhead, keep forearms vertical on descent back to shoulders.

Notes : I was worried about the push jerks on my shoulders, but they felt alright. When I picked up the bar to do the last set, I felt  a sharp pain in my right shoulder though. Tried a few times, same pain, so I skipped the last set. Pull ups felt stronger today. Took a video of first set. I don't think I have done five overhand unbroken before. Bench press was tough, but fine. Left side is weaker. Could probably have gone 5# higher on the right side. The KBS were suddenly ridiculously hard today! I think my sore abs were no help.

February 17, 2015

Swapping Tues & Wed workouts since my shoulder are really aching and shoveling a bunch of snow didn't help.

18-Feb

75 Double Unders

2 min L sit accumulation

75 Double Unders

2 min Hollow Rock Accumulation

75 Double Unders

2 min Side Plank per arm

75 Double Unders

21:47

My abs were burning after the first minute of L sits. Everything was fine. DU were a bit slower than I would have liked, but I got some nice runs of 20-30. If my shoulders are still super sore tomorrow (as in aching all.the.time and not even letting me sleep) then I might rest Wed and try to get the overhead workout in Thur. 

February 16, 2016

Monday

16-Feb

A. Hang Power Clean x 2 / Hang Squat Clean x 1 / Hang Squat Clean from Below Knee x 1.  1 rep on the min for 10 mins. (will have vid by Monday)

75 x3, 80 x4, 85x2, 90, 90

B. Jumping Back Squat. 8-10. 90 sec rest. x3. Unbroken and "fast" -- 95, 105, 110

+

10 rounds

10 Pistols (on box)

5 Hang Power Clean 85#(ish)  -- 15:37

Notes : My right shoulder felt sore as soon as I started the clean cluster. The squat part was the worst because of the position of the bar and extra rotation it takes to keep the bar steady. Shoulder felt ok once I got going and did not hurt much on the circuit part. For the last set, I missed the last rep thanks to the kids running in, so I did an extra round. 

Jumping squats felt fine, tough-ish. Can you send me a good video of these? I was doing mine like this dude. (starts around 1 min mark) https://www.youtube.com/watch?v=yvUrtV6AJKs

Should I have been doing them like this guy in the firehouse? 

https://www.youtube.com/watch?v=MMwgjOtmoBM

I can do them either way, but of course will be doing less weight the "firehouse" way

Circuit part was more medium speed since I was focusing on getting nice pretty pistols and good clean form. Pistols are getting stronger and lower. First 6 sets of cleans were unbroken. These felt fine, I just got tired towards the end. 

February 14, 2015

Saturday

14-Feb

A. Deadlift. Build to a tough 1. 145, 165, 175, 185, 195, 205, 215, 210#

+

EMOM x 20 min

odd- 5 Deadlift 155-165#  -- 2@155, 8@160#

even- 4 HSPU

Notes : Pretty happy to FINALLY break the 200# barrier on my deadlift. Not my best form, but at least it finally happened. The video is of 205#. The other DLs felt good once I got in a groove. HSPUs started strong, but last two sets were tough and one at a time. Video is warm up set.

February 13, 2015

Friday

13-Feb

7 thruster 65#

7 Pull Ups

14 wall balls

28 Double Unders

2 min rest

x5

19:56

So my legs are STILL a bit sore from Monday. At least I know I wasn't holding back on those squats! Don't think I have done any thrusters since the summer and they always seem to trigger aching in my right shoulder. First set was fine, but on the second I felt the shoulder pain. I did the last 3 sets super slow (pausing at top) and trying to really focus on good form and using momentum (not just my right shoulder) to get the bar overhead. Still, I feel the shoulder pain already. Everytihg else was fine and felt good compared to those thrusters. 

February 10, 2015

Tuesday

A. Hang Power Snatch. 3, 3, 3, 2, 2, 2, 1, 1, 1. 60 sec rest between sets, increase every set (if poss)

55,65,70 -- 70, 75, 75 -- 75, 80, 80 (sorta)

B1. Weighted Eccentric Pull Up Cluster. 1.1.1.1. 5 sec eccentric. 15 sec rest / 2 min rest.

10, 15, 20, 26#

B2. Ring Dip. Accumulate 7 reps. 2 min rest. x4

+

7 Rounds

7 KBS 53#

7 Push Ups

5:53

Notes : Sooo this morning was crazy with a school delay. Threw me off. I was trying to squeeze the workout in with 4 kids running around eating a bag of cereal all over the house, screaming, and trying to kill each other. No seriously.

The snatches started off fine. Felt good until I got to 75# and then suddenly there were not happening. It took a few tries to finish the 75's and then I felt ok. Suddenly 80# felt like 200#. The 80# sorta happened after several tries, arms belt though. I think I emailed you back when I was trying to regroup and finish those out. 

The pull ups and ring dips were much better though. Was able to keep the right tempo on all those. My chin wasn't quite above the bar on the last two reps of set four, but the decline was still 5 sec. 

Ring dips felt pretty decent. I watched some video on these. I am still not quite at 90 degrees, but these are improving.

Circuit was fine. Push ups were 2 at a time by the end. KBS were solid. 

February 9. 2015

Monday

A1. Hawaiian Squat. 10 per leg

A2. Shrimp Squat. 10 per leg

A3. Pistol Squat. 10 per leg. x2

First set with weight, second without.

B. Front Squat. 10, 7, 4, 1. 2 min rest.  -- 115, 125, 135, 150, 145#

C. Back Squat 105#. 50 for time. -- 4:15

First check out the improvement in my squat depth. I KNOW you remember how much I could not squat at.all. when I first started. Definite improvment there. 

First exercises were slow, steady, and felt good though challenging. These were easier with the weight in the first set today. Holding the plate seems to help with balance. 

I was pretty frustrated with my front squats today. I just didn't feel strong. I was really hoping to hit 150# on the 1 rep too. Every set was barely happening. Like 2 reps into set one, I knew I should have started with less weight. I was cursing up a storm the whole time. Then I dropped the 150, and was just over it when I tried for the 145. Blah.

Back squats felt much better! Felt like thosed move fairly quickly.

February 7, 2015

Saturday

7-Feb

EMOM x 30 min

min 1 - 3 DL (175to185) + 3 HSPU (hands on 25s)

min 2 - 2 strict pull up + 3to4 kipping pull up (5to6 w/o coming off bar)

min 3 - 15-20 second Hollow Rock unbroken

Notes - Man, I am wiped out today. Deadlifts felt HEAVY, but I got through them thanks to better breathing. HSPU were 1+1+1, but were pretty and controlled. No problems with pull ups and hollow rock.

February 6, 2015

Friday

3 rounds for time

800m run

50 Double Unders

30 Burpees

26:01

No issues except the freezing cold! Burpees were slow, but steady. 

February 5, 2014

Thursday

4-Feb

A. Power Clean. 3 TnG on the minute for 12 minutes. (4 moderate, 4 moderate~tough, 4 tough)

75, 85, 80, 80 # -- 85, 85, 85, 90# -- 95# (2 reps)

B. Hang Snatch High Pull. 3, 3, 2, 2, 1, 1. 90 sec rest. (really nice vid attached)

55, 65 - 75, 85 - 90# x2

C1. Dumbbell Power Snatch ("Tough" weight). 12 alternating reps. 10 sec rest

30# x3, 35# x2

C2. No Push Up Burpee w/ lateral hop over barbell. 15 reps as fast as possible. 2 min rest. x5

A. Think of each rep as 3 knee bends maybe...

Knees start bent when bar is on the floor... (1st knee bend)

They straighten somewhat as you lift the bar from the floor so they can get behind the bar.

Then they re-bend to "scoop" under the bar (2nd knee bend)

Then you extend/"jump" the weight up and catch with bent knees (3rd knee bend)

B. So from mid thigh~ above knee, you stand, pop hips and pull as high as you can.

I tried to exaggerate "scooping" ... the knee bending may not be so pronounced.

I do the fourth one in slo mo so you can see the knees and how I pull the bar straight into my thighs and "ride" them up to my hip as torso gets more and more vertical.

Then squeeze butt and pull elbows high.

Try to keep your weight on your heels... it's "ok" for heels to come off ground a bit as you pop, but for now, keep 

C1... something you gotta put OOMPH into.

Notes : 

I warmed up for a long time on the power cleans and tried hard to execute those correctly. They started off ok, the 85's and 90's felt good. I kept just missing the last rep of the 95# sets. I texted you those amazing videos. The high pulls were new, so I was still getting the hang of those. I could feel them in my butt, so hopefully they were sorta right. Pushed it on the db snatches, increased weight for the last 2 sets. 

Februsray 3, 2015

Tuesday

3-Feb

A. Hang Squat Snatch. 5, 5, 5, 3, 3, 3, 1, 1, 1. 60 sec rest between sets, increase every set (if poss)

45, 55, 55 - 60, 65, 70 - 75, 80, 85#

B1. Weighted Eccentric Pull Up Cluster. 1.1.1. 5 sec eccentric. 15 sec rest / 90 sec rest.

10, 15, 20, 26#

B2. Ring Dip. Accumulate 5 reps. 90 sec rest. x4 - 3 sets dips, 1 set push ups

C1. Turkish Get Up. 3 unbroken per side. Rest as needed. - 20, 25# x2

C2. Toes to Bar. Accumulate 10 reps. Rest as needed. x3

B1. stand on box and get chin up and over bar, and control the negative (for 5 secs) until you are at a dead hang.  Rest 15 secs.  Repeat 3 times.  If after the 1st rep you cannot control the negative, just drop/remove the weight for the next rep(s).

B2. If you cannot do strict ring dips, and cannot set up a way to do dips, do 10 nice rigid push ups.

C2. If you cannot get toes to bar, get knees to elbows or armpits... with as little swinging/rocking as possible.

Notes : Snatches we ok today. Felt pretty good until I used the heavier weight on the last sets with the single rep. I took a video of the horrible last rep at 85#. It is ugly for sure. Pull up cluster was good. Last set was tough, but just happened. I am pretty excited that I got some not-totally-terrible ring dips in today. I def couldn't do anything close to this before. I am happy even though they need work. Posted a video of my 3rd set of those below. Turkish gets ups and toes to bar were fine. 

February 2, 2015

Monday

2-Feb

A1. Hawaiian Squat. 10 per leg.

A2. Shrimp Squat. 10 per leg.

A3. Pistol Squat. 10 per leg. x3

For each, do all one leg, then the other. Use first set without weight. Hold 10# plate in front for all on second set. No weight third set and see if you can get deeper.

B. Front Rack Rear Foot Elevated Split Squat. 4-6. 45 sec between legs. x 4 per leg.

45, 50, 55#x2

C. BB Russian Step Up. 15 per leg. 90 sec rest. x3

55#

Notes : Trying to really push it today. Everything felt much better than last week. Maybe my hips, ankles, etc. weren't so stiff. I was able to do the intermediate level for the shrimp. Pistols were on the box with foot not touching, was able to get to about 90. These were lower than last week and felt more effective (ouch)! Not sure if holding the weight for the middle set helped or not. Split squats were tougher on my left leg than right. Russian step ups were freaking miserable. I committed to that weigh though, so I just tried to not pass out. No seriously, I wanted to cry!

January 31, 2015

Saturday

31-Jan

EMOM x 27 min

min 1 - 4 Deadlift 165-175#  -- 165#

min 2 - 3-4 HSPU (hands on 25s)

min 3 - 4 strict pull up

Notes : Did not get Friday's workout in. Feeling better today though. Deadlifts were solid with good form. Maybe could have lifted 175#. HSPU were the toughest. After the first few sets they were one at a time. Pull ups felt better today than they have in a while! Did the first two sets overheand and unbroken. Feel like I am getting those back finally.