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.
Sunday, October 31, 2010
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
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
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
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
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
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
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
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
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.
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
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
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
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.
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
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
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
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
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
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
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
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)
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
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)
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
+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
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
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.
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.
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