Sunday, October 31, 2010

Sunday, October 31st, 2010

Warm-up
100 Single unders
Double Under Practice
400 meter run
50 left legged single unders
50 right legged single unders

Then:
3 Rounds
20 burpees + 20 C2B
Time: 11 something....pathetic, but that's what happens when you smoke and can't breathe after the first 15 burpees

then:
failed at two bar muscle-up attempts. Gave my self punishment of this:

2 rounds
400 meter run+1 Bar Muscle-up

Untimed, but I nailed the muscle-ups and did the second one with gloves on which was a first. Also sprinted HARD the last 200 meters of the second 400.

Saturday, October 30th, 2010

Rest Day

Note: I've been smoking nearly a pack a day of cigarettes. I really Really REALLY need to cut back both for health and finances, but I have to admit it's also been relieving a ton stress and keeping me focused in a big way. Need to remove the crutch at some point

Friday, October 29th, 2010

Jerk to max
185
195 looked and felt like shit
180f,
I dropped the jerk after this because it was just a stupid day for me to do it with no sleep and I was still sore from the power cleans and snatches from the other day, but I wanted to work on getting stuff heavy off my shoulders....sooooo I did;
Push Press 2x4
155
165
170
180

Deadlift 1x5
325, Switched to hook grip after the 2nd or 3rd rep. Killed my thumb

Thursday, October 28th, 2010

Rest Day

Wednesday, October 27th, 2010

Crazy Day
Cycle 3 Week 2

Press
120x3
140x3
150x3 PR

Hang Power Cleans
135x5
165x4
175x3
185x2
200x1
205x1 PR tie
210x1 PR and EASY, could have maybe gotten 220 today, but wanted to keep it to only 3 max attempts

Hang Power Snatch x5x3
115 for all 3 sets

then:
2x10 Windmill Deadlifts with 45#DB overhead and 75#DB deadlift + 10 x preacher curl with 30 lbs on each side (don't know how much the bar weighs, also on second set I did 8 took off the 5s and did 12 more)

then:
32 GHD sit-ups + 60 second side planks

Then many many hours later I did something stupid that actually turned out well

3x5 45# Weighted Pull-up (Wide pronated, supinated, neutral)

Bench( the dumb part):
160x5
180x5
195x7 PR

Arnold press 1x10 with 45#DBs

10x Butterfly pull-ups

Tuesday, October 26, 2010

Tuesday, October 26th, 2010

Max Dead Hang Pull-ups
20 supinated grip
Wanted 20 and finally got 20, maybe could have squeezed out 1 or 2 more
Rest 2 minutes
Dead Hang pronated x 10

Rest 3 minutes
Toes to bar 1x15, 1x 11+4, 1x8 super strict

Rest 5 minutes
With gloves on 10 kipping c2b + 9 to throat
rest 2 minutes
Failed at a muscle-up and did 5 more C2B without gloves on
rest 2 minutes
1 Bar muscle-up

then:
5 minutes of handstand practice
More consistent holds, but I got lazy on keeping active shoulders near the end and fell a bunch. Need to keep the arms and shoulders completely active throughout the whole kick up
20 push-ups on fists immediately after

then:
30 second L-sit on chairs

Monday, October 25th, 2010

Rest Day or in actuality no rest day at least for the mind

Sunday, October 24, 2010

Sunday, October 24th, 2010

100 push-ups throughout a 20 minute period. Done in sets of 20 and on the fists

then:

10 Minute handstand practice
Notes: Not a ton of really long holds (20seconds or more, maybe had 2 of those), but much more consistent holds than I ever have before. Good control on the hands and much less arch, really concentrated on staying tight and keeping hollow

then:
L-Sits on Chairs 3x30 seconds and a perfect 10 second hold with toes pointed

then:
2 minutes of Hollow Rocks

then:
3 minute plank

Saturday, October 23rd, 2010

500 meter row for warm-up

Deadlift
135x5
225x5
275x5
315x5
This is the first time I've gone relatively heavyish in almost 2 years. Felt really solid technique wise and I credit that all to Greg at CFCC for fix my start position and giving me strong cues at the set-up. Weight felt heavy, but was happy that I could maintain an overhand non-hook grip the whole time. Will start doing these more since I can't squat.

Push Jerk+ 2 Jerk
165
Just feeling how my shoulders are doing. Still sore

Seated Arnold Press 1x20
30DBs
Active shoulder recovery

then:
2 mile-run with intermittent sprints. Just getting some air, technique, and shaking out leg soreness from all the lunges.

then:
15x bar dip super super low and 12x dead hang C2B pronated pull-ups

Friday, October 22, 2010

Friday, October 22nd, 2010

Was going to run, but had too much to do and mainly was just not into it. Mind was still restless and I needed something to kick my ass. Which is why I just did the following.......

Ended up digging my 50 lbs old straight curl bar from the parents basement and did 50 lunges steps + 50 step-ups on 12inch coffee table. Then I devised this random crazy workout after

32 curls
50 lunge steps with 50# on my back
75 abmat sit-ups
25 ab wheel roll-out
50 lunge steps
50 abmat sit-ups
25 straight leg deadlifts with 50#
25 ab wheel roll-outs
50 lunge steps
50 abmat sit-ups
25 ab wheel roll-outs
25 straight leg deadlifts
32 curls
then:
32 dips

Legs are JELLY. That one hurt, but I needed it mentally. Shoulders and traps are really sore this week since the hang power cleans.

Thursday, October 21st, 2010

Bench Press 5s
160x5
180x5
200x6 PR at current BW

Power Snatch to max single
125
130
135 f2
These felt absolutely awful. It's hard for me to even get in the set-up. Might just work from the hang from now on.

Hang Snatch Pulls 3x2
135

3x15 side bends with 85lbs DB

Wednesday, October 20th, 2010

Restish Day

Did some stuff throughout the day
3x20 dip

hours later

12 minutes of handstand practice
some good 20+ second holds

then:
75 abmat sit-ups + 25 abwheel roll outs

Tuesday, October 19, 2010

Tuesday, October 19th, 2010

First Week Cycle 3 of Wendler

Press
100x5
120x5
140x5, Not happy with this, but I also notice I dropped around 5lbs since last week(200-197lbs to 192-190lbs range). Not eating enough.

Low Hang Hang Power Clean 3x3
185
195
200 PR Very happy about this, especially after the press

Low Hang Clean Pulls 2x3
210

Weighted Pull-ups 3x10 @ 27.5lbs )pronated, supinated, pronated) Only got 8 on the last set

Strict (had a box blocking any possible swing behind me) Toes To Bar 3x10

then:
1 mile run warm-up
then:
5x170 meter sprint

Monday, October 18th, 2010

Rest Day

Had a huge accounting test. Also found out I might have Pudenal Nerve Damage, from squats or GHD sit-ups. So until I find out what the deal is no squatting and GHD.

Sunday, October 17, 2010

Sunday, October 17th, 2010

Rest Day


Worked on some stretches at night.

Calculating New Percentages for 3rd week of 531 so I don't have to recalculate them for each day

Press at 165, Bench Press at 240
66, 96 @ 40%
82.5, 120 @ 50%
99, 144 @ 60%
107.25, 156 @ 65%
115.5, 168 @ 70%
123.75, 180 @ 75%
132, 192 @ 80%
140.25, 204@ 85%
148.5, 216 @ 90%
156.5, 228 @95%

Tomorrow looks like 100,120, 140 for 5s

Saturday, October 16, 2010

Saturday, October 16th, 2010

Hip has been bothering me for a while so I decided to see what my max split lifts were.

Split Snatch to Max
135
145f
20lbs off

Split Clean and J
190
195
210 f2 clean
205 f

Weighted T2b
10# x5
12.5# 2x5

Bentover row on bench
75lbs DBx10
80lbs DBx10

then:
6k Row
Time:24:51
Went slow just to get some wind back. This sucked
Friday, October 15th, 2010

HSPUs
floorx3
big wheel 45sx2
25 plates x2
25 plates x3
floor 2x3

30 Ring muscle-ups for time:
time: 7:41
Almost 3 minutes off a PR, but I did start glide kipping.....it's new

Thursday, October 14, 2010

Thursday, October 14th, 2010

Deload Week for press and bench press

Press
65x5
85x5
100x5

Power Snatch 2x3
135f on second rep so I dropped down in weight
125, actually split snathced the second
125
Toyed around with the Split Snatch a bit in warm-ups and on the second set. Defintely feel faster and smoother in it. Perhaps if my left hip keeps bothering me and if the numbers are over 10% higher I'll think about making the switch

Snatch Balance Max for the day
155
Thought about going up, but with 165 and above I get worried about having to dump because I can't dump from overhead or miss in back in the school's rack. So I called it a day, defintely think I could have got 175 and maybe 185.

2 x Max Strict C2B pull-ups and 1 x to throat. Only 2 minutes rest between sets.
11 Supinated
13 Pronated
11 Supinated

then:
1 mile run
rest 10 minutes
1 200 meter sprint

Just getting my lungs back from a rough weekend of smoking way too many cigarettes. Need to quit again, started up again last week.

then:
GHD Sit-ups
20xBW
12x35# plate behind head
15x 25# plate behind head on first 12, but infront on last 3. Not enough rest
15x 25# plate behind head+ 1:30 plank + 30 sec right side plank + 30 sec Left side Plank

Wednesday, October 13, 2010

Wednesday, October 13th, 2010

Snatch
140
150fx3
145f
135f
Well 140 felt easy and then shit just started getting weird and I failed a lot. After analyzing everything it seems my problem was pulling too early and not pulling under fast enough. Chasing the bar today.

Power Clean and Jerk 1x3
185f, on jerk. Didn't push my head through....dumb
185 maybe the most solid jerk I have ever done. Super fast.
185

then:
9-7-5 mailto:snatch@%20120
15-12-9 Toes 2 Bar
21-15-9 Sit-up to Standing with 12lbs medicine ball
time: 16:10
Started pulling faster underneath and finishing my 2nd pull better

then:
Bar Muscle-up practice with gloves on. Trying to keep my hands healthier.

An hour later
75 abmat sit-ups+25 Abwheel rollouts+50 Hollow Rocks+ 25 Abwheel rollouts

Monday, October 11, 2010

Monday, October 11th, 2010

Bench Press
165x5
190x3
220x2
Used a really crappy bar at school that was fatter and rotated waaaaaay too much. Otherwise probably could have gotten 3

Snatch + Below the knee Snatch x 3sets
130 failed on first set below the knee, pulled forward. Everything else was pretty good. Getting faster getting under and keeping active shoulders

Clean + Hang Clean x 3 sets
185
Easy.

3x6 Weighted pull-ups @50# (supinated, pronated, supinated)
Only got 5 on the last set of pull-ups

then:
TABATA row
Meters: 1023 PR....by a gigantic 3 meters! Although I did feel like I had more in the tank

Note: Feeling kind of crappy. Need to start taking Vitamin D and Fish Oils again

Sunday, October 10th, 2010

3x25 Dips between chairs

Handstand practice

60 second L-sit/tuck sit

Saturday, October 9th, 2010

TABATA
push-ups
sit-up (first 4 interval) leg lifts (last 4 intervals)
lunges (hip too tight and sore to squat)

Friday, October 8th, 2010

Snatch 1x3
145f
145
145f
Too much mind

Behind the Neck Jerk 2x2
185

3x10 Windmill Deadlift 50DB overhead and 90DB

Thursday, October 7, 2010

Thursday, October 7th, 2010

Press
115x5
135x3
145x3 PR or at least a PR tie

OHS 3x3
155
165
175 PR 10lbs and easy!

Clean Pull 3x3 at 95% and 1x3 at 80%
205
175 got all of these to chest height

then:
BEAR Complex
3 reps @ 115
7 Reps (or as prescribed) @ 135 PR
2 Reps @ 155.....I was freaking bushwhacked by this point. Could probably get 165 fresh.

then:
15 Back Extensions @ 25# + 30 GHD situps x3 sets (one to two minute rest)

Wednesday, October 6, 2010

Wednesday, October 6th, 2010

100 Single unders+ 50 single unders left foot+ 50 single unders right foot
+100 single unders+ 5-10 minutes of double under practice + 300 single unders

then:
An hour of yoga

Harder than I thought and I felt refreshed after

then (many hours later):
100 abmat sit-ups+ 20 ab wheel roll outs+ 25 second tuck sit+ 1:30 plank

Tuesday, October 5th, 2010

Power Snatch 1x5
95
115
120
135
140 PR for power I think

Power Clean + Power Jerk x5 sets
165
Slight press out on 2 of the jerks, but mainly do to shoulder tightness and not technique

Weighted Pull-ups 3x10 @ 25# (pronated, supinated, neutral)

then:
Run 1 mile + 2k row+ 1mile run
time: 23:57

Wanted sub 24 and got it. Everything was sub-8. Which is a sloooooow pace, but this was a lung burner and I paced it right.

then: Yoga Stretches

Monday, October 4, 2010

Monday, October 4th, 2010

Week 2 Cycle 2 of Wendler

Bench Press
160x3
185x3
210x5 NOICE!!!!

Snatch+Hang Power Snatch+ Hang Snatch x5 sets @60%
100

Clean+ Hang Power Clean + Jerk @60%
155
Good Jerks

3x15 Toes To Bar

1x15 DB Press with 35#DBs

then:
100 Consectutive single unders
Practice Double Unders for ten minutes

Getting much better at these

Sunday, October 3rd, 2010

Team Workouts for Battle At The Mill

WOD 1
Buy In: This what I did. 30 ring push-ups to abmat then: rotated to 30 GHD sit-ups then: Roatate to Rest then: 30 OHS @ 105 (I did maybe 50 or 60 because the judge didn't count a whole bunch for what I believe to be crossfit BS, but the rules were the rules)
then: 75 C2B pull-ups

Time: 13:46

WOD 2
560 meter run
50 HSPU
560 meter run
100 box jumps at 30 inches/24inches
560 meter run
200 squats
560 meter run
400 DUs
560 meter run

It took us 18 minutes to get the HSPUs done. I did 35 of them and hit failure a good amount.

Time: DNF

Wish we did better, but better luck next time.

Saturday, October 2nd, 2010

Rest Day

Friday, October 1st, 2010

Rest Day