part 1
A. Split Jerk - 3,2,1,3,2,1; rest 240 sec
B. Front Squat - 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups - 100 for time
rest as needed
part 2
Running:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%
post times, loads and notes to comments
--------------------
No part 1 today, last WOD wrecked me. Been icing lower back all day. Tried picking up a barbell but realized very quickly this would be a bad idea.
Part 2. Was good to run again, but painful. Legs felt like they were 20 pounds heavier. Really had to dig in for the ladder on the way down. Couldn't resist giving the GHD sit ups a go 10 minutes after. Made it to 50 after 2:33 then shut it down.
Back to icing!
Tuesday, February 23, 2010
Monday, February 22, 2010
Feb 22, 2010
late March:
5 x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups]
rest 3 min b/t rounds
(record total rounds and reps as score)
post reps and rounds to comments
double on Wed and Sat for everyone
---------------
3
2
2
1+3 DL
1+1 DL
----
9 rounds (129 reps)
That was heavy. Definitely a weight I could do, but knew my power output wasn't going to be that high. Made sure to maintain good form throughout.
5 x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups]
rest 3 min b/t rounds
(record total rounds and reps as score)
post reps and rounds to comments
double on Wed and Sat for everyone
---------------
3
2
2
1+3 DL
1+1 DL
----
9 rounds (129 reps)
That was heavy. Definitely a weight I could do, but knew my power output wasn't going to be that high. Made sure to maintain good form throughout.
Sunday, February 21, 2010
Feb 21
[Row Sprint 30 sec @ 100% effort; Rest 2:30 off rower; Repeat 5 times] x 2
rest 10 min b/t sets of 5
record total meters per 30 sec set
you should have 10 total scores
compare avg meters recorded on Feb 17th to this time
post times and meters to comments
-----------------
160, 160, 160, 159, 159 (Damper 6.5)
160, 161, 161, 160, 160 (Damper 7)
------
Average: 160.0
Feb 17: 156.6
Felt much stronger today. Slowest split this time was my fastest on the 17th. Using a higher damper definitely made a difference. Managed to get it down to 1:28/500m which is a PR for sure.
rest 10 min b/t sets of 5
record total meters per 30 sec set
you should have 10 total scores
compare avg meters recorded on Feb 17th to this time
post times and meters to comments
-----------------
160, 160, 160, 159, 159 (Damper 6.5)
160, 161, 161, 160, 160 (Damper 7)
------
Average: 160.0
Feb 17: 156.6
Felt much stronger today. Slowest split this time was my fastest on the 17th. Using a higher damper definitely made a difference. Managed to get it down to 1:28/500m which is a PR for sure.
Saturday, February 20, 2010
Feb 20
part 1:
A1. Hang Squat Snatch - 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips - amrap in 30 sec x 7 sets; rest 180 sec
-------------
A1. 30 kg, 35, 37.5, 40(f), 35, 35, 40 (PR)
A2. 23, 22, 20, 23, 20, 17, 14
Literally forgot how to do a hang squat snatch until the 6th set...it was embarrassing (we haven't done these since October). However, last set felt relatively effortless in comparison, definitely have a few more kgs in me.
Was planing to do part 2 right after, but upper body was feeling muscularly fatigued after all those ring dips. Figured some recovery might do me well for all those chin ups and burpees.
rest as needed
part 2:
for time;
30 wall balls - 20/14# to 10 ft
80 double unders
20 KBS - 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees
post loads, notes and times to comments
----------------
Part 2
12:34 Rx'd
WB: Ub
DU: Ub
KB: 8-7-5
T2B: 10-8-7-5
Lunge: Ub
Chin-ups: 15-10-8-7-5-5
Burpees: Ub
Hated to break up the KBs, but the 2 pood is still damn heavy for me..takes about 2 swings before I can get the first rep overhead, lots of wasted energy. Burpees were slow, but just kept moving.
Eating has been really weird lately. I'm just not hungry, I could literally eat once a day. Feel like I am force food down...I can't afford to lost a pound at a whooping 137 lbs.
A1. Hang Squat Snatch - 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips - amrap in 30 sec x 7 sets; rest 180 sec
-------------
A1. 30 kg, 35, 37.5, 40(f), 35, 35, 40 (PR)
A2. 23, 22, 20, 23, 20, 17, 14
Literally forgot how to do a hang squat snatch until the 6th set...it was embarrassing (we haven't done these since October). However, last set felt relatively effortless in comparison, definitely have a few more kgs in me.
Was planing to do part 2 right after, but upper body was feeling muscularly fatigued after all those ring dips. Figured some recovery might do me well for all those chin ups and burpees.
rest as needed
part 2:
for time;
30 wall balls - 20/14# to 10 ft
80 double unders
20 KBS - 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees
post loads, notes and times to comments
----------------
Part 2
12:34 Rx'd
WB: Ub
DU: Ub
KB: 8-7-5
T2B: 10-8-7-5
Lunge: Ub
Chin-ups: 15-10-8-7-5-5
Burpees: Ub
Hated to break up the KBs, but the 2 pood is still damn heavy for me..takes about 2 swings before I can get the first rep overhead, lots of wasted energy. Burpees were slow, but just kept moving.
Eating has been really weird lately. I'm just not hungry, I could literally eat once a day. Feel like I am force food down...I can't afford to lost a pound at a whooping 137 lbs.
Thursday, February 18, 2010
Feb 18
Males - BWT below 150#
For time;
15 HSPU, 10 L Pull Up, 13 HSPU, 10 L Pull Up, 11 HSPU, 10 L Pull Up, 9 HSPU, 10 L Pull Up, 7 HSPU, 10 L Pull Up, 5 HSPU, 10 L Pull Up, 3 HSPU, 10 L Pull Up, 1 HSPU, 10 L Pull Up
------------
23:40
Spent about 2/3 of the time doing HSPUs. All HSPUs and L-pull ups strict. Last time doing similar WOD in 9-18-09 took me 26:40 (which had 16 less L-pull ups), so definitely some progress since then.
For time;
15 HSPU, 10 L Pull Up, 13 HSPU, 10 L Pull Up, 11 HSPU, 10 L Pull Up, 9 HSPU, 10 L Pull Up, 7 HSPU, 10 L Pull Up, 5 HSPU, 10 L Pull Up, 3 HSPU, 10 L Pull Up, 1 HSPU, 10 L Pull Up
------------
23:40
Spent about 2/3 of the time doing HSPUs. All HSPUs and L-pull ups strict. Last time doing similar WOD in 9-18-09 took me 26:40 (which had 16 less L-pull ups), so definitely some progress since then.
Wednesday, February 17, 2010
Feb 17
part 1:
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B1. DB Split Squat @ 3011; 7-9/leg x 4; rest 90 sec
B2. GH Raises @ 2020; 15-20 x 4; rest 90 sec
----------------
A. 60 kg, 62, 65, 67, 70, 75
B1. 20#, 25, 30x7, 30x9
B2. 11, 11, 11, 9
Enjoyed the 3011 tempo on the DB split squats. Pleasantly surprised by reps on the GH raises, hamstrings were still really tight from last cycle. Previous AMRAP GH raises was 8, so definitely making some real progress there.
rest as needed
part 2:
[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores
----------
159, 158, 159, 154
156, 154, 157, 156
Just couldn't get that rower to go faster than 1:30. Felt good overall, some left in the tank at the end.
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B1. DB Split Squat @ 3011; 7-9/leg x 4; rest 90 sec
B2. GH Raises @ 2020; 15-20 x 4; rest 90 sec
----------------
A. 60 kg, 62, 65, 67, 70, 75
B1. 20#, 25, 30x7, 30x9
B2. 11, 11, 11, 9
Enjoyed the 3011 tempo on the DB split squats. Pleasantly surprised by reps on the GH raises, hamstrings were still really tight from last cycle. Previous AMRAP GH raises was 8, so definitely making some real progress there.
rest as needed
part 2:
[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores
----------
159, 158, 159, 154
156, 154, 157, 156
Just couldn't get that rower to go faster than 1:30. Felt good overall, some left in the tank at the end.
Sunday, February 14, 2010
Feb 14
A. AMRAP sets of 5 unbroken bench press - 150#/90# in 3:00
rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges - 45#,30#/h in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes
D. AMRAP Sets of 20 unbroken double unders in 4:00
post total sets per letter to comments
(i.e. A-12, B-12, C-12, D-15)
weight must be racked after 5 reps for bench press
db's must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU's
---------------
A - 3
B - 5
C - 5
D - 13
Nice to be able to Rx'd weights, although pretty heavy. Back extensions were agonizing, back was still tight from yesterday. Could hardly walk after BEs. Was chasing that 13 rounds of DUs after PTS set the bar at 12. Finished with 10 sec left, no misses.
rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges - 45#,30#/h in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes
D. AMRAP Sets of 20 unbroken double unders in 4:00
post total sets per letter to comments
(i.e. A-12, B-12, C-12, D-15)
weight must be racked after 5 reps for bench press
db's must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU's
---------------
A - 3
B - 5
C - 5
D - 13
Nice to be able to Rx'd weights, although pretty heavy. Back extensions were agonizing, back was still tight from yesterday. Could hardly walk after BEs. Was chasing that 13 rounds of DUs after PTS set the bar at 12. Finished with 10 sec left, no misses.
Statistcal Analysis of Midwest Sectionals
a. Final ranking vs. WOD 1 ranking
b. Final ranking vs. WOD 2 ranking
c. Final ranking vs. WOD 3 rankings
The following is a brief statistical analysis of the Midwest sectional. The fundamental purpose of this analysis is to determine the relative importance that each workout had on the final ranking of each athlete. In an ideal competition each workout should equally predict/determine the final rankings (unless for some strange reason the organizers feel one workout should contribute less weight than others, but let us assume that is not the case).
The degree of predictability, expressed as a percent predictability, can be determined using a least-squares regression analysis. But don't sweat the details, the basic idea itself is very simple. For each workout make a graph of each athlete's final ranking in the competition vs. their ranking on the individual workout (see figures a-c above). If a workout is strongly predictive (close to 100%) all the points on the graph will made a tight band about a line i.e. 1st place overall gets first place on WOD 1 and 10th place overall gets 10th on WOD 1 etc.
From the above figures we see that WOD 1 (The Air Force WOD) forms a tight band of points, strongly predicting the final outcome (69% predictability). Whereas WOD 3 appears to have randomly scattered points, with a very low predictability of 28%. While WOD 2 has a predictability of 47%. This analysis method can be also used for a combination of WODs. WOD 1 & 2 have predictability of 89%, WODs 1&3 giving 82%, while WODs 2&3 yielding 56%.
From these data it is clear that WOD 1 was overwhelmingly the determining factor of the final rankings. WOD 1 had a higher predictability, 69%, than both WODs 2&3 combined, 56%. In other words, the competition (from a final rankings point of view) was essentially over after WOD 1. Therefore specializing in the modalities of WOD 1 was a huge advantage in this competition.
When designing a competition it is obviously difficult to exactly determine the relative weight of each workout prior to the competition. That being said, making WOD 1 shorter (perhaps removing an exercise entirely, such as the front squats) may have made this a much more balanced competition. Alternatively, WOD 3 could have been increased in length.
Saturday, February 13, 2010
Feb 13
"Nodar" (R.I.P. 1988-2010)
3 rounds for time:
35 DB Dead Lifts - 75#/h,50#/h
Row 1K
50 knees to elbows
post time to comments
DB's must touch floor at bottom
knees have to hit elbows at top of K2E
---------------
37:20
rounds: 11:07, 13:15, 12:58
Done with 60# DBs. Knew this would be a marathon, so did my best to just operate below that anabolic threshold, and maintain a constant pace. Really enjoyed the DB DLs, never used my hamstrings so much doing a DL. First round of K2Es smoked my abs, this made DLs much more challenging.
3 rounds for time:
35 DB Dead Lifts - 75#/h,50#/h
Row 1K
50 knees to elbows
post time to comments
DB's must touch floor at bottom
knees have to hit elbows at top of K2E
---------------
37:20
rounds: 11:07, 13:15, 12:58
Done with 60# DBs. Knew this would be a marathon, so did my best to just operate below that anabolic threshold, and maintain a constant pace. Really enjoyed the DB DLs, never used my hamstrings so much doing a DL. First round of K2Es smoked my abs, this made DLs much more challenging.
Thursday, February 11, 2010
Feb 11
Locals:
AirDyne Sprints:
[18 sec @ 100% effort/speed, 1:42 easy spin recovery x 5] rest 5 min x 3
Away:
Run Escalating Sprints:
[10 sec @ 70-100%, walk rest 1:50 x 5] rest 5 min x 3
(15 total sets for each group, use an AirDyne if you have one; escalating runs means starting at 3 point position, and increasing speed per sec until almost max effort last few seconds; it is not a sprint start but increasing; for Airdyners - its all out for 18 sec each set; warm up really well for sprinters)
--------------
Opted to do stationary biking for 25 sec/2 min (no Airdyne). Used one of those "reving" bikes, set to near maximal resistance. Last to sets of last round were very challenging. Good workout, but get the feeling it is just not the same thing as the Airdyne. Would love to try one one day...exponential increase in resistance with wheel speed, that is just sick.
AirDyne Sprints:
[18 sec @ 100% effort/speed, 1:42 easy spin recovery x 5] rest 5 min x 3
Away:
Run Escalating Sprints:
[10 sec @ 70-100%, walk rest 1:50 x 5] rest 5 min x 3
(15 total sets for each group, use an AirDyne if you have one; escalating runs means starting at 3 point position, and increasing speed per sec until almost max effort last few seconds; it is not a sprint start but increasing; for Airdyners - its all out for 18 sec each set; warm up really well for sprinters)
--------------
Opted to do stationary biking for 25 sec/2 min (no Airdyne). Used one of those "reving" bikes, set to near maximal resistance. Last to sets of last round were very challenging. Good workout, but get the feeling it is just not the same thing as the Airdyne. Would love to try one one day...exponential increase in resistance with wheel speed, that is just sick.
Wednesday, February 10, 2010
Feb 10
A1. Power Snatch @ 11X1 - 2.2.2 x 5; rest 120 sec
A2. Close Grip Bench Press @ 30X0 - 4.4 x 5; rest 120 sec
+
5 sets:
25 unbroken box jumps - 20"/14"
Row Sprint 200 m @ 100%
rest 2 min
post loads and notes to comments
10 sec rest b/t drops - 2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight
--------------------
A1.
45kg/40/35
42/40/35
40/37/35
37.5/35/32.5
37/35/32.5
A2.
55kg/50
52.5/50
50/47
47/45
45/45
+
Row slowness (/500 m):
1:40.0
1:46.9
1:46.3
1:48.9
1:47.0
Wasn't feeling too great today, but was good to work with a bit lighter weight on the snatches, learned a little something with my hips...
Focused on minimal movement on the BJs, instead of jumping _up_ off the box, moving horizontally off the box. Legs were smoked after the row.
A2. Close Grip Bench Press @ 30X0 - 4.4 x 5; rest 120 sec
+
5 sets:
25 unbroken box jumps - 20"/14"
Row Sprint 200 m @ 100%
rest 2 min
post loads and notes to comments
10 sec rest b/t drops - 2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight
--------------------
A1.
45kg/40/35
42/40/35
40/37/35
37.5/35/32.5
37/35/32.5
A2.
55kg/50
52.5/50
50/47
47/45
45/45
+
Row slowness (/500 m):
1:40.0
1:46.9
1:46.3
1:48.9
1:47.0
Wasn't feeling too great today, but was good to work with a bit lighter weight on the snatches, learned a little something with my hips...
Focused on minimal movement on the BJs, instead of jumping _up_ off the box, moving horizontally off the box. Legs were smoked after the row.
Tuesday, February 9, 2010
Feb 9th
Marchers:
A1. OHS @ 32X1; 6-8 x 4; rest 120 sec
A2. Muscle Ups - 8/set x 4; rest 120 sec
B1. Jump Squats - 10 explosive x 3 sets; rest 90 sec
B2. CTB Chin Ups - 20 reps x 3 sets; rest 90 sec
+
Tabata Mash:
Switch Lunges
Anchored Sit Ups
post loads, notes, reps, and times to comments
stay down there for the OHS
arms at full ext at bottom and top of MU
minimal squat on jump squats, rebound explosively
knee barely grazes ground on switch lunges, jump b/t steps
chest hits thighs AND body must be parallel to floor at top of sit ups - compare to Jan 30 score
-----------------
A1. 30kg x5, 30x6, 35x6, 40x3
A2.8, 6/2, 6/2, 6/2, 5/3
B1. 40 kg, 60, 80
B2. 20, 20, 19/1
+
Switchs:20,18,17,13,15,15,14,14(126)
Sit-ups:15,14,14,13,14,14,14,14(112)
Total: 238
Did jumping lunges as per catalyst athletics using a squat rack:
http://www.cathletics.com/exercises/videos/jumpingSquat.mov
Really, really liked these. However, based on the loads that others are posting there must be an alternative method...
Had a very tough time getting into the OHSs. Shoulders still super tight from last WOD. Those alternating lunges absolutely crushed my legs. I am loving the strength training+short metcon's.
A1. OHS @ 32X1; 6-8 x 4; rest 120 sec
A2. Muscle Ups - 8/set x 4; rest 120 sec
B1. Jump Squats - 10 explosive x 3 sets; rest 90 sec
B2. CTB Chin Ups - 20 reps x 3 sets; rest 90 sec
+
Tabata Mash:
Switch Lunges
Anchored Sit Ups
post loads, notes, reps, and times to comments
stay down there for the OHS
arms at full ext at bottom and top of MU
minimal squat on jump squats, rebound explosively
knee barely grazes ground on switch lunges, jump b/t steps
chest hits thighs AND body must be parallel to floor at top of sit ups - compare to Jan 30 score
-----------------
A1. 30kg x5, 30x6, 35x6, 40x3
A2.8, 6/2, 6/2, 6/2, 5/3
B1. 40 kg, 60, 80
B2. 20, 20, 19/1
+
Switchs:20,18,17,13,15,15,14,14(126)
Sit-ups:15,14,14,13,14,14,14,14(112)
Total: 238
Did jumping lunges as per catalyst athletics using a squat rack:
http://www.cathletics.com/exercises/videos/jumpingSquat.mov
Really, really liked these. However, based on the loads that others are posting there must be an alternative method...
Had a very tough time getting into the OHSs. Shoulders still super tight from last WOD. Those alternating lunges absolutely crushed my legs. I am loving the strength training+short metcon's.
Sunday, February 7, 2010
Feb 7, 2010
A1. Touch and Go Dead Lift - 15 unbroken; rest 10 sec
A2. Kipping Ring Dips - 10 reps; rest 10 sec
A3. Slap Chest Push Ups - 10 reps; rest 180 sec
4 sets
B1. 25 back extensions unbroken; rest 10 sec
B2. 25 push ups; rest 90 sec
4 sets
C. AMRAP Double Unders in 5 minutes
D. Spend 5 minutes on HSPU practice - few reps, short breaks, perfect form
post times, loads and notes to comments
------------
A1. 70 kg, 80, 90, 80
A2. All unbroken
A3. All unbroken
B1. All unbroken
B2. Very broken, 3 and 4 sets
C. 300
D. 6 All singles, was absolutely smoked, no strength left
Really pumped about the 300 DUs, especially since I managed to take the Rx'd rest between A,B and C. Ever since the burpee/chin-up WOD of the comp I have found this new extra gear to just keep moving. Last Rhiannon (in October) was 441, so this is a big improvement.
Push-ups were brutal in B, had no strength left. Went back down to 80kg on the dead...last 4 reps of set @ 90kg was literally holding on by my fingertips.
A2. Kipping Ring Dips - 10 reps; rest 10 sec
A3. Slap Chest Push Ups - 10 reps; rest 180 sec
4 sets
B1. 25 back extensions unbroken; rest 10 sec
B2. 25 push ups; rest 90 sec
4 sets
C. AMRAP Double Unders in 5 minutes
D. Spend 5 minutes on HSPU practice - few reps, short breaks, perfect form
post times, loads and notes to comments
------------
A1. 70 kg, 80, 90, 80
A2. All unbroken
A3. All unbroken
B1. All unbroken
B2. Very broken, 3 and 4 sets
C. 300
D. 6 All singles, was absolutely smoked, no strength left
Really pumped about the 300 DUs, especially since I managed to take the Rx'd rest between A,B and C. Ever since the burpee/chin-up WOD of the comp I have found this new extra gear to just keep moving. Last Rhiannon (in October) was 441, so this is a big improvement.
Push-ups were brutal in B, had no strength left. Went back down to 80kg on the dead...last 4 reps of set @ 90kg was literally holding on by my fingertips.
Saturday, February 6, 2010
Feb 6, 2010
A1. High Bar Back Squat @ 40X1; 4-6 x 5; rest 90 sec
A2. L Pull Ups @ 2121; amrap x 5; rest 90 sec
B. DB Split Squat @ 3131; 5-7/leg x 4; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
(knee touches ground on split squat; ass to grass on back squat; use same method for GHD sit ups as last week)
-------------
A1. 50 kg, 55, 60, 65x4, 62x5
A2. 8, 6, 6, 5, 6
B. 15# x8, 20x8, 25x6
C. 5:09 (20 sec faster than last)
Loving the lower body work, squats felt awesome. 4th set not quite at tempo, so put the weight down a bit. GHDs felt smoother today.
A2. L Pull Ups @ 2121; amrap x 5; rest 90 sec
B. DB Split Squat @ 3131; 5-7/leg x 4; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
(knee touches ground on split squat; ass to grass on back squat; use same method for GHD sit ups as last week)
-------------
A1. 50 kg, 55, 60, 65x4, 62x5
A2. 8, 6, 6, 5, 6
B. 15# x8, 20x8, 25x6
C. 5:09 (20 sec faster than last)
Loving the lower body work, squats felt awesome. 4th set not quite at tempo, so put the weight down a bit. GHDs felt smoother today.
Thursday, February 4, 2010
Feb 4, 2010
7 sets for total time:
30 double unders
20 chin ups
10 push jerk from rack - 135#/95#
rest 2 min
post loads and total time to comments
-----------------
PJ @ 40 kg
1:36
1:39
2:31
2:19
2:39
2:44
2:51
-----
16:19
Everything unbroken first 2 rounds, then tried to strategize on round 3 with horrible results. Said screw it, do what that back of the t-shirt says, who cares if I am a bit slower. Much better results from there on in, PUs and PJs never more than 2 sets and all DUs unbroken.
30 double unders
20 chin ups
10 push jerk from rack - 135#/95#
rest 2 min
post loads and total time to comments
-----------------
PJ @ 40 kg
1:36
1:39
2:31
2:19
2:39
2:44
2:51
-----
16:19
Everything unbroken first 2 rounds, then tried to strategize on round 3 with horrible results. Said screw it, do what that back of the t-shirt says, who cares if I am a bit slower. Much better results from there on in, PUs and PJs never more than 2 sets and all DUs unbroken.
Wednesday, February 3, 2010
Feb 3, 2010
A. quickly build to a tough 3 in the Dead Lift - NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 - 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 - 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec
----------------
A. 70 kg, 90, 100, 110 (240#)
B. 52.5 kg
C. 50 kg, 60, 50
D. 5 sets x 7 reps unbroken
Not there today. Everything felt heavier than normal, so just kept it light and focused on tech. Surprisingly, the only thing that felt good was the GHD raises, really feel like I am here.
Tuesday, February 2, 2010
Feb 2, 2010
3 sets:
10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 min
+
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 min
+
21,15,9 rep rounds for time;
Chin Ups
Burpees
-------------------
Thruster @ 100#: 10, 7/3, 6/4
Row: 528m, 519, 509
+
FS @ 110#: 8/2, 7/3, 6/4
High Knee skips: 100, 100, 114
+
Chin/burpees: 5:55
This kicked my ass. Weights were all really heavy for me. Happy with the thrusters and FS, all the unbroken training has rewired my perceived limits, managed to squeeze out 2-3 more reps after I felt ready to quit. First time doing the high knee skips, I would only get to 30 reps after a minute, then finally find my rhythm and then go unbroken for 70-80 reps. Was in survival mode going in the last couplet, wanted sub 6 and got it, felt pukie but pushed hard.
Row: 528m, 519, 509
+
FS @ 110#: 8/2, 7/3, 6/4
High Knee skips: 100, 100, 114
+
Chin/burpees: 5:55
This kicked my ass. Weights were all really heavy for me. Happy with the thrusters and FS, all the unbroken training has rewired my perceived limits, managed to squeeze out 2-3 more reps after I felt ready to quit. First time doing the high knee skips, I would only get to 30 reps after a minute, then finally find my rhythm and then go unbroken for 70-80 reps. Was in survival mode going in the last couplet, wanted sub 6 and got it, felt pukie but pushed hard.
Saturday, January 30, 2010
Jan 31, 2010
A. Dead Lift 55% of your 1 from Thursday; 10 sets of 3 reps; rest 45 sec b/t sets
B1. Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
B2. 10 Power Clean "touch and go" unbroken x 3 sets; rest 60 sec
C1. Clap Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec
C2. Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec
C3. KBS - 20 unbroken x 3; rest 10 sec
C4. 20 Back Extensions @ 1010 x 3; rest 180 sec
------------------
A. 80 kg
B1. 13, 13, 10
B2. 40 kg, 50, 60x7
C1.10, 9, 7
C2. 7, 5, 5
C3. 1.5 pood
C4. All unbroken
DLs felt fast and strong. PCs felt good, not quite there for the 60 kg, but close..60 kg was close to my 1RM not too long ago. Back extensions painful after KBS. Good workout.
B1. 13, 13, 10
B2. 40 kg, 50, 60x7
C1.10, 9, 7
C2. 7, 5, 5
C3. 1.5 pood
C4. All unbroken
DLs felt fast and strong. PCs felt good, not quite there for the 60 kg, but close..60 kg was close to my 1RM not too long ago. Back extensions painful after KBS. Good workout.
Jan 30, 2010
A1. Front Squat @ 30X0; 4-6 x 5; rest 20 sec
A2. 25 kipping chin ups; rest 180 sec
B1. DB Forward Lunges @ 1010; 6-8/leg x 3; rest 90 sec
B2. Powell Raises @ 3010; 8-10/arm x 3; rest 90 sec
C. Tabata Sit Ups - low score
---------------
A1. 40 kg, 50, 55x5,60x4, 60x4
A2. 25, 25, 20/5, 10/5/5/5, 10/5/5/5
B1. 25 lbs x8, 35x8, 45x6
B2. 7.5x10, 10x10, 15x8
C. 12
Last 2 rounds of A were very challenging. Still wrecked from the 100 GHD situps...made the sit-ups more difficult than usual.
A2. 25 kipping chin ups; rest 180 sec
B1. DB Forward Lunges @ 1010; 6-8/leg x 3; rest 90 sec
B2. Powell Raises @ 3010; 8-10/arm x 3; rest 90 sec
C. Tabata Sit Ups - low score
---------------
A1. 40 kg, 50, 55x5,60x4, 60x4
A2. 25, 25, 20/5, 10/5/5/5, 10/5/5/5
B1. 25 lbs x8, 35x8, 45x6
B2. 7.5x10, 10x10, 15x8
C. 12
Last 2 rounds of A were very challenging. Still wrecked from the 100 GHD situps...made the sit-ups more difficult than usual.
Thursday, January 28, 2010
Jan 28, 2010
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
compare to here
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
compare to here
cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead
--------------------------
A. 110 kg x3, 145 x 1 (PR)
B1. 40 kg, 41, 42,5, 45
B2. 24 kg, 28, 28, 28
C. 7x 10 lbs, 5x12, 4x15
Felt wicked strong today, the pot was hot. Know I wasn't even supposed to do a 1RM, but hit a 5 kg PR. Still had more in me for sure, close to that 2.5 x bodyweight, 10 more kg to go. KB swings 4 kg heavier than last time.
B1. 40 kg, 41, 42,5, 45
B2. 24 kg, 28, 28, 28
C. 7x 10 lbs, 5x12, 4x15
Felt wicked strong today, the pot was hot. Know I wasn't even supposed to do a 1RM, but hit a 5 kg PR. Still had more in me for sure, close to that 2.5 x bodyweight, 10 more kg to go. KB swings 4 kg heavier than last time.
Wednesday, January 27, 2010
Jan 27, 2010
A1. OHS @ 42X1; 4-6 x 4; rest 90 sec
A2. L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
(knee touches ground on split squat; ass to grass - WAY below parallel on OHS and hold it there for 2 sec)
------------------
A1. 30 kg x5, 30x6, 35x6, 40x4 (PR)
A2. 8, 6, 6, 6
B. 15 lbs x6, 15x9, 15x9
C. 5:29
OHS coming along, feeling a lot more confident and stronger. Focused on deep 2 sec hold. L-PU straight leg above parallel, had Kelli watch my form. Legs toast after split squat, really liked these. GHDs were 2009 games ROM, these were tough.
A2. 8, 6, 6, 6
B. 15 lbs x6, 15x9, 15x9
C. 5:29
OHS coming along, feeling a lot more confident and stronger. Focused on deep 2 sec hold. L-PU straight leg above parallel, had Kelli watch my form. Legs toast after split squat, really liked these. GHDs were 2009 games ROM, these were tough.
Saturday, January 23, 2010
Big Dawgs Comp 3
WOD 1
3 sets of 15 OHS
3 sets of 15 OHS
WOD 2
2K row and AMRAP Double Unders in 10 minutes
WOD 3
50 CTB chin ups
50 push up burpees
Rules:
- workouts have to be done in this order
- you have a 5 hour time limit from start of OHS workout to finish of chin up/burpee workout
- OHS - when taken from rack, bar has to stay overhead until reps are complete; rest as needed b/t sets and in set, video taken from side; ass to grass (I will be very picky on depth for this one), there must be ONLY 3 sets for max effort for 15 reps, please be honest on this; for weight lifted
- Row/DU - row has to go first to completion of 2K; for time and reps
- chin up/burpee - chest to bar, chest to deck, clap overhead with body at upright full extension at top (no bending over at top with clap), chin ups first all 50, then burpees; for time
2K row and AMRAP Double Unders in 10 minutes
WOD 3
50 CTB chin ups
50 push up burpees
Rules:
- workouts have to be done in this order
- you have a 5 hour time limit from start of OHS workout to finish of chin up/burpee workout
- OHS - when taken from rack, bar has to stay overhead until reps are complete; rest as needed b/t sets and in set, video taken from side; ass to grass (I will be very picky on depth for this one), there must be ONLY 3 sets for max effort for 15 reps, please be honest on this; for weight lifted
- Row/DU - row has to go first to completion of 2K; for time and reps
- chin up/burpee - chest to bar, chest to deck, clap overhead with body at upright full extension at top (no bending over at top with clap), chin ups first all 50, then burpees; for time
----------------
BW: 136 lbs
WOD 1: 55 lbs (66x12)
WOD 2: 7:46+ 102 DU's
WOD 3: 6:13
All WODs are appropriately labeled and found at:
http://www.youtube.com/user/erikluber#p/u
WOD 1: 55 lbs (66x12)
WOD 2: 7:46+ 102 DU's
WOD 3: 6:13
All WODs are appropriately labeled and found at:
http://www.youtube.com/user/erikluber#p/u
Thursday, January 21, 2010
Jan 21, 2010
training:
A. Dead Lift - 50% 1RM; 6 sets of 3; rest 30 sec
B. 20"/14" box jumps - 20 straight; 30 sec rest x 3
C. HSPU - 5 perfect reps; rest 30 sec x 3
D. Muscle Ups - 3 unbroken; 30 sec rest x 5
post loads and notes to comments
work on speed of movements with perfect execution and confidence
A. Dead Lift - 50% 1RM; 6 sets of 3; rest 30 sec
B. 20"/14" box jumps - 20 straight; 30 sec rest x 3
C. HSPU - 5 perfect reps; rest 30 sec x 3
D. Muscle Ups - 3 unbroken; 30 sec rest x 5
post loads and notes to comments
work on speed of movements with perfect execution and confidence
-----------------
A. 70 kg
B. fast and perfect form
C. 5,5,4/1 (strict)
D. unbroken
Felt great today. Feel ready for the comp on Sat.
B. fast and perfect form
C. 5,5,4/1 (strict)
D. unbroken
Felt great today. Feel ready for the comp on Sat.
Wednesday, January 20, 2010
Jan 20, 2010
Training:
A. Split Jerk - 1,1,1; rest 240 sec
B. Hang Power Clean - 3,3;3; rest 240 sec
C. 10 CTB Chin Ups; 3 sets; rest 60 sec b/t sets
D. Row 30 sec @ 70%, rest 30 sec, Row 30 sec @ 80%, rest 30 sec, Row 30 sec @ 90%
post loads and notes to comments
keep intensity high per set; speed is priority over weight
---------------
A. 65 kg, 67.5, 70 (PR)
B. 60 kg, 65, 70 (1+f)
C. butterfly
D. 239 W, 323, 357
Felt better today. Cleans not as explosive as I would like. Underestimated 70% on rowing.
B. 60 kg, 65, 70 (1+f)
C. butterfly
D. 239 W, 323, 357
Felt better today. Cleans not as explosive as I would like. Underestimated 70% on rowing.
Tuesday, January 19, 2010
Jan 19, 2010
Training:
A. Back Squat @ 30X0; 1,1,1,1; rest 240 sec
B. Tabata Push Ups - low score - 4 sets only
C. AMRAP Double Unders in 2 min
D. GHD Sit Ups - 20 x 2
post loads and notes to comments
back squat is not for 1RM, just challenging but confident 1's
make push ups reps extra perfect
--------------
A. 80 kg, 80, 85, 90
B. 14, 14, 14, 7 (just crashed hard)
C. 150 (wanted 180+)
D. unbroken
Didn't have it today. I always seem to feel out of it during 4pm workouts. Just got to regroup and get my shit together for tomorrow.
B. 14, 14, 14, 7 (just crashed hard)
C. 150 (wanted 180+)
D. unbroken
Didn't have it today. I always seem to feel out of it during 4pm workouts. Just got to regroup and get my shit together for tomorrow.
Monday, January 18, 2010
Jan 16, 2010
Training:
part 1:
As many rounds in 20 minutes;
30 unbroken wall balls - 20#/14# to 10 ft
30 unbroken double unders
rest 8+ hours
part 2:
30 reps for time - Snatch 135#/95#
workouts must be done in this order
sit to ball for wall balls; any pausing with ball in hand constitutes a break
snatch can be power snatch, squat snatch, split snatch, as long as bar does not lower until arms and legs are locked out
post rounds only for part 1 and time for part 2 to comments
-------------
Part 1:
5 rounds
Haven't felt this great in a while! Definitely exceeded my expectation on this WOD. Can't ever remember my legs feeling this strong on WBs. Last 5 reps of last 2 rounds were absolute torture, never ever would have done them if it didn't have to be unbroken, good to have that push, and know i can do it. DUs were a non issue, no misses.
5 rounds
Haven't felt this great in a while! Definitely exceeded my expectation on this WOD. Can't ever remember my legs feeling this strong on WBs. Last 5 reps of last 2 rounds were absolute torture, never ever would have done them if it didn't have to be unbroken, good to have that push, and know i can do it. DUs were a non issue, no misses.
Part 2:
6:11 done @ 40 kg
No pop in my legs/hips, snatches felt heavy. Legs still feeling it from part 1, would have liked more rest, but off to Jasper tonight to get in a day of skiing tomorrow.
6:11 done @ 40 kg
No pop in my legs/hips, snatches felt heavy. Legs still feeling it from part 1, would have liked more rest, but off to Jasper tonight to get in a day of skiing tomorrow.
Thursday, January 14, 2010
Jan 14, 2010
Training:
"unbroken"
for time;
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
post time to comments
results (top male time - 5:29, top female time - 7:32)
http://orangecoastcrossfit.com/wp-content/uploads/2010/01/oc-throwdown-final-results2.pdf
"If an athlete breaks the chin ups or fractions them by coming off the bar at any point in the 20 reps, they have to start at 0 again, rowers damper and foot setting is up to athlete. Chin MUST PASS THE VERTICAL PLANE OF THE BAR TO COUNT"
---------------
8:29
I needed that, nice to finally do something as Rx'd. Definitely would like another crack at though. Lost a lot of time on the transitions. The PUs took me an average of 30 sec, and my rows were 2:06 and 2:11, and took a 20 sec break before the last set of PUs...so somewhere I lost 1:49. I need to convince the people at the gym to let me move the rower right up to the chin up bar...
I needed that, nice to finally do something as Rx'd. Definitely would like another crack at though. Lost a lot of time on the transitions. The PUs took me an average of 30 sec, and my rows were 2:06 and 2:11, and took a 20 sec break before the last set of PUs...so somewhere I lost 1:49. I need to convince the people at the gym to let me move the rower right up to the chin up bar...
Wednesday, January 13, 2010
Jan 13, 2010
Training:
part 1:
5 sets for total working time:
15 unbroken push press - 95#/65#
10 burpees
25 unbroken box jumps - 20"/14"
rest 2 min
rest 8+ hours
part 2:
run 400 m - 9 sets
(sets 1,4,7 are @ 70%, sets 2,5,8 are @ 80%, sets 3,6,9 are @ 90%)
rest EXACTLY 2 min b/t sets
part 1:
chest to deck burpees and 2 hands overhead to touch object 8" away from 2 hand max standing reach; lockout arms and knees at same time for push press; hips at full extension at top for box jumps; no pauses allowed on floor or top of box for box jumps...breaking is constituted by double dip on ground, pause on top without rebound, etc...
part 2:
one has to know different gears, find them and post about it
post total working time for part 1 and notes on running for part 2 to comments
--------------
Part 1:
2:00, 2:41, 3:00, 3:00, 2:46
Total = 14:26
After round 2 had to take the weight down from 77# to 66#, this was a good decision. After round 1 couldn't stand up, legs were toast. Had to take burpees slower if I was going to survive the unbroken BJs. Good to have specified unbroken BJs though, I need that mental push on them.
2:00, 2:41, 3:00, 3:00, 2:46
Total = 14:26
After round 2 had to take the weight down from 77# to 66#, this was a good decision. After round 1 couldn't stand up, legs were toast. Had to take burpees slower if I was going to survive the unbroken BJs. Good to have specified unbroken BJs though, I need that mental push on them.
Part 2:
1:39, 1:26, 1:18
1:36, 1:25, 1:20
1:34, 1:27, 1:17
Felt OK. Pacing was good, but times were frustrating. Square corners on the track really slow you down, my 400m PR is 1:03...
1:39, 1:26, 1:18
1:36, 1:25, 1:20
1:34, 1:27, 1:17
Felt OK. Pacing was good, but times were frustrating. Square corners on the track really slow you down, my 400m PR is 1:03...
Tuesday, January 12, 2010
Jan 12, 2010
Training:
A1. Front Squat @ 20X1; 2-3 x 5; rest 180 sec
A2. Chin ups [3 strict/6 kipping/9 chest to bar] x 5; rest 180 sec
B. Dead Lift @ 12X1 - 60% 1Rm; 8 sets of 2; rest 45 sec b/t sets
C1. 15 toes to bar x 5 sets; rest 45 sec
C2. 15 GHD Raises x 5 sets; rest 45 sec
post loads and notes to comments
----------
A1. 60 kg, 65, 67.5x2+f, 67.5x3, 70x2
A2. All unbroken, easy
B. 85 kg
C1. All unbroken
C2. 8/2, 7/3, 7/3, 6/4, 4/2/2/2
FS felt good. Wish I had a weight vest for the PU complex. Not ready for 15 on GHD raises, but they are starting to feel a bit stronger which is nice.
A2. All unbroken, easy
B. 85 kg
C1. All unbroken
C2. 8/2, 7/3, 7/3, 6/4, 4/2/2/2
FS felt good. Wish I had a weight vest for the PU complex. Not ready for 15 on GHD raises, but they are starting to feel a bit stronger which is nice.
Sunday, January 10, 2010
Jan 10, 210
Training:
A. Clean Grip Power Snatch @ 12X1; 2-3 x 5; rest 180 sec
B1. Snatch Grip Dead Lift @ 30X0; 4-6 x 3; rest 10 sec
B2. KBS @ 1010; 10-15 x 3; rest 10 sec
B3. GHD Back Extensions @ 2010; 12-20 x 3; rest 180 sec
C. Tabata Push Ups - low score
post loads, notes and low score for C to comments
--------------
A. 30 kg, 35, 35, 30, 30
B1. 70 kg x6, 75x5, 75x5
B2. 1.75 pood x15, 2x7, 1.75x8
B2. 14, 12, 13 (hands at temples)
C. 9 (Chest 2 Deck)
Clean grip snatch was difficult, my regular snatch is still not where it needs to be (receiving too much weight with my quads), so low weight more focus on tech. Part B smoked my lower back, the 2 pood was bit too heavy, but glad I went for it. Did exactly 9 reps each round for Tabata push ups, was the perfect amount, barely made the last round, do 7 singles.
B1. 70 kg x6, 75x5, 75x5
B2. 1.75 pood x15, 2x7, 1.75x8
B2. 14, 12, 13 (hands at temples)
C. 9 (Chest 2 Deck)
Clean grip snatch was difficult, my regular snatch is still not where it needs to be (receiving too much weight with my quads), so low weight more focus on tech. Part B smoked my lower back, the 2 pood was bit too heavy, but glad I went for it. Did exactly 9 reps each round for Tabata push ups, was the perfect amount, barely made the last round, do 7 singles.
Saturday, January 9, 2010
Jan 9, 2010
Training:
part 1:
A. as many 1-5 ladders in 10 min - 225#/155# back squat; rest 5 min
B. BB jump squats - 30% of 1RM back squat; 6 sets of 6 reps; rest 60 sec b/t sets
C. GHD Sit ups - 5 sets of 20 reps; rest 45 sec b/t sets
rest 8+ hours
part 2:
AMRAP Double Unders in 45 sec
15 sec rest
AMRAP Chin Ups
2 min rest
5 sets for total points
(points are accumulated by multiplying your total DU reps/round by the chin up reps/round, then adding all 5 sets together, i.e. round 1 = 75 DU multiplied by 40 chin ups = 3000 points for that round...add this # to the other 4 sets and that is your score)
Ladder for A is...perform 1 back squat, rack the weight on stands, take weight off the rack and back onto you, perform 2 reps, rack weight again, take weight off the rack and back onto you again, perform 3 reps..up to 5 reps, then start again at 1 rep...each time you get to 5 reps, that is one ladder.
Jump Squats in B...ensure you explode through heels on hip extension, not toes, minimal ground contact time
post ladders and notes for part 1 and total points for part 2 to comments
---------------------
Part 1:
A. 2 ladders +3 reps = 33 reps @ 70 kg
B. 30 kg (1Rm = 95 kg)
C. 20, 20, 10/10, 10/6/4, 10/7/3
Legs are smoked, that was awesome! Definitely need more of that. Improving leg strength is number 1 training goal this year. BB umps felt explosive, nice cool down after the ladder. Abs still sore from last GHDs, so had to break these up.
A. 2 ladders +3 reps = 33 reps @ 70 kg
B. 30 kg (1Rm = 95 kg)
C. 20, 20, 10/10, 10/6/4, 10/7/3
Legs are smoked, that was awesome! Definitely need more of that. Improving leg strength is number 1 training goal this year. BB umps felt explosive, nice cool down after the ladder. Abs still sore from last GHDs, so had to break these up.
Part 2:
86(PR)/27
60/13
51/12
50/12
53/13
------
5003
Thank you Rob Sifton. Switching to the shorter rope is the best thing that ever happened to my doubles. Hit a PR on the first round, could have kept going, I'll have that 100 unbroken soon. Arms were absolutely smoked after the first round, pull-ups went down the drain hard. Got just under half of my points on the first round. All in all felt great today.
86(PR)/27
60/13
51/12
50/12
53/13
------
5003
Thank you Rob Sifton. Switching to the shorter rope is the best thing that ever happened to my doubles. Hit a PR on the first round, could have kept going, I'll have that 100 unbroken soon. Arms were absolutely smoked after the first round, pull-ups went down the drain hard. Got just under half of my points on the first round. All in all felt great today.
Wednesday, January 6, 2010
Jan 6, 2010
Training:
7 sets;
1 strict chin up
2 L Pull ups
3 butterfly kip chin ups
4 chin break vertical chin ups
5 chest to bar chin ups
rest 2 minutes
+
For total time;
AMSAP L-Sit - 3 attempts; 60 sec b/t attempts
+
For total reps;
30 sec high speed double unders, 30 sec rest x 10
post notes for chin up work, total time for L sits and total reps for DU's to comments
skill and perfection of movement, not time is paramount on chin up work
L sit is knees COMPLETELY straight for entire movement, and ankles above hips
7 sets;
1 strict chin up
2 L Pull ups
3 butterfly kip chin ups
4 chin break vertical chin ups
5 chest to bar chin ups
rest 2 minutes
+
For total time;
AMSAP L-Sit - 3 attempts; 60 sec b/t attempts
+
For total reps;
30 sec high speed double unders, 30 sec rest x 10
post notes for chin up work, total time for L sits and total reps for DU's to comments
skill and perfection of movement, not time is paramount on chin up work
L sit is knees COMPLETELY straight for entire movement, and ankles above hips
---------------
A. All unbroken until the last 3 reps of the last set.
Forearms were smoked really badly. Can't remember the last time they hurt that bad.
B. 5, 9, 7 = 21 sec done on parallets. Biggest issue was forearms.
C. 60, 60, 33, 33, 30, 35, 31, 23, 36, 33 = 374
Done with a shorter rope, want to work on getting more efficient. Definitely could feel the different, motion felt tighter, but I crashed pretty hard after round 2. Think I might take an extra rest day tomorrow, my entire body is feeling pretty beat up.
Forearms were smoked really badly. Can't remember the last time they hurt that bad.
B. 5, 9, 7 = 21 sec done on parallets. Biggest issue was forearms.
C. 60, 60, 33, 33, 30, 35, 31, 23, 36, 33 = 374
Done with a shorter rope, want to work on getting more efficient. Definitely could feel the different, motion felt tighter, but I crashed pretty hard after round 2. Think I might take an extra rest day tomorrow, my entire body is feeling pretty beat up.
Tuesday, January 5, 2010
Jan 5, 2010
Training:
A. Hang Squat Clean - build to a tough but not 1RM; take no more than 7 minutes; rest 2 minutes
B. 10-1 135#/95# hang squat clean ladder; rest 5 minutes
C. 3 sets of 30 GHD sit ups; rest as needed b/t sets
post highest load for A, time for B and notes for C to comments
ladder is unbroken, if bar rests on floor in set, start again
no pause is needed at hang in A
A. Hang Squat Clean - build to a tough but not 1RM; take no more than 7 minutes; rest 2 minutes
B. 10-1 135#/95# hang squat clean ladder; rest 5 minutes
C. 3 sets of 30 GHD sit ups; rest as needed b/t sets
post highest load for A, time for B and notes for C to comments
ladder is unbroken, if bar rests on floor in set, start again
no pause is needed at hang in A
-------------
A. 163 (PR)
B. 15:16 @ 110#
C. 30, 20/10, 17/13
First time using lifting shoes, wow. Huge, huge PR on the squat clean, previous was 143#. The bar was just flying up, can definitely do more. Unfortunately my legs are still pathetically weak, front squat hugely limiting factor.
Ladder was absolute pain, 110# was really heavy for me. A fully laid on my back like a dead animal, cause that is how I felt. Hammies still tight from last workout.
B. 15:16 @ 110#
C. 30, 20/10, 17/13
First time using lifting shoes, wow. Huge, huge PR on the squat clean, previous was 143#. The bar was just flying up, can definitely do more. Unfortunately my legs are still pathetically weak, front squat hugely limiting factor.
Ladder was absolute pain, 110# was really heavy for me. A fully laid on my back like a dead animal, cause that is how I felt. Hammies still tight from last workout.
Monday, January 4, 2010
Jan 3, 2010
Training:
A1. HSPU @ 2010 - amrap (-2) x 3 sets; rest 60 sec
A2. Semi Stiff Legged DL @ 4011; 8-10 x 3; rest 60 sec
B1. Ring Push Ups @ 2010 - amrap (-2) x 3 sets; rest 45 sec
B2. KBS - 25 unbroken x 3; rest 45 sec
C1. Dips @ 2010 - amrap (-2) x 3 sets; rest 30 sec
C2. GHD Raises @ 2010; 10-15 x 3; rest 30 sec
post loads, notes and reps to comments
amrap (-2) means you attempt a max rep set but stop approximately 2 reps short of failure on speed
swings to just inches above forehead
A1. HSPU @ 2010 - amrap (-2) x 3 sets; rest 60 sec
A2. Semi Stiff Legged DL @ 4011; 8-10 x 3; rest 60 sec
B1. Ring Push Ups @ 2010 - amrap (-2) x 3 sets; rest 45 sec
B2. KBS - 25 unbroken x 3; rest 45 sec
C1. Dips @ 2010 - amrap (-2) x 3 sets; rest 30 sec
C2. GHD Raises @ 2010; 10-15 x 3; rest 30 sec
post loads, notes and reps to comments
amrap (-2) means you attempt a max rep set but stop approximately 2 reps short of failure on speed
swings to just inches above forehead
--------------------
A1. 7, 5, 4
A2. 115, 158x8, 158x7
B1. 12, 8, 6
B2. 62, 53, 44
C1. 8,6,7
C2. 9,8,7
First WOD back at home in a full gym, it was awesome! HSPUs feel like they are getting a lot stronger. Thought I was going to puke doing the KBS, but managed all unbroken. Dips done on rings. GHD raises very broken, but I need to keep at them, eventually I will grow some hamstrings.
A2. 115, 158x8, 158x7
B1. 12, 8, 6
B2. 62, 53, 44
C1. 8,6,7
C2. 9,8,7
First WOD back at home in a full gym, it was awesome! HSPUs feel like they are getting a lot stronger. Thought I was going to puke doing the KBS, but managed all unbroken. Dips done on rings. GHD raises very broken, but I need to keep at them, eventually I will grow some hamstrings.
Saturday, January 2, 2010
Jan 2, 2010
Training:
A1. OHS @ 3010 - 10 x 10; 90 sec rest
A2. Supinated Strict Chin Ups @ 3010; 10 x 10; rest 90 sec
+
GHD Sit Ups - 3 sets of 25
post loads used to comments
get deep on squats
pay attention to tempo; no rest is to be taken at bottom or top of either movement
the goal is challenging sets for 1-5, tough for 6-8 and barely make-able for 9-10
-----------------------
A1. 20 lbs, 25, 30, 35, 40
A2. 10, 9, 7, 7, 5
+
K2E. Unbroken
Did a set of 45, wrists were killing me, called it quits. Was also running out of time. Chins were brutal at that tempo.
A1. OHS @ 3010 - 10 x 10; 90 sec rest
A2. Supinated Strict Chin Ups @ 3010; 10 x 10; rest 90 sec
+
GHD Sit Ups - 3 sets of 25
post loads used to comments
get deep on squats
pay attention to tempo; no rest is to be taken at bottom or top of either movement
the goal is challenging sets for 1-5, tough for 6-8 and barely make-able for 9-10
-----------------------
A1. 20 lbs, 25, 30, 35, 40
A2. 10, 9, 7, 7, 5
+
K2E. Unbroken
Did a set of 45, wrists were killing me, called it quits. Was also running out of time. Chins were brutal at that tempo.
Thursday, December 31, 2009
New year's eve 2009
Training:
A. Build quickly to a tough but not 1RM in the Power Clean - take no more than 7 minutes; rest 60 sec ONLY after last set before B
B. 1-10 CTB chin up ladder for time; rest 60 sec before C
C. AMRAP DB Burpees in 2 minutes - 25/15#/h
post loads for A, time for B and reps for C to comments
work on speed through the middle for the PC
risk failure on the CTB chin ups in late sets
chest to deck on ALL burpees, even with DB's; jump with arms at sides and DB's in hand, please.
A. Build quickly to a tough but not 1RM in the Power Clean - take no more than 7 minutes; rest 60 sec ONLY after last set before B
B. 1-10 CTB chin up ladder for time; rest 60 sec before C
C. AMRAP DB Burpees in 2 minutes - 25/15#/h
post loads for A, time for B and reps for C to comments
work on speed through the middle for the PC
risk failure on the CTB chin ups in late sets
chest to deck on ALL burpees, even with DB's; jump with arms at sides and DB's in hand, please.
----------------
A. 145# (not sure, done with weird set of old home weights)
B. 3:46 (done on rings, smashed head on ceiling on 4th round)
C. 17 (done with 30# DBs, all I have)
Looking forward to getting back home so I proper equipment to do the workouts properly!
B. 3:46 (done on rings, smashed head on ceiling on 4th round)
C. 17 (done with 30# DBs, all I have)
Looking forward to getting back home so I proper equipment to do the workouts properly!
Sunday, December 27, 2009
day 24
Day 24 Training:
part 2:
As many rounds in 15 minutes:
10 burpees
10 push ups
10 ring dips
chest to deck, NOT belly to deck for push ups and burpees
arms come to full extension at the start of every ring dip rep and the end of every rep
------------------
152
full ROM on every rep. Had Kelli watching, she did not count the incomplete ROM reps.
Ring dips were brutal, got to muscular failure really fast. Pretty much down to double on the PU and RDs. Most burpees unbroken, wide stance helped.
part 2:
As many rounds in 15 minutes:
10 burpees
10 push ups
10 ring dips
chest to deck, NOT belly to deck for push ups and burpees
arms come to full extension at the start of every ring dip rep and the end of every rep
------------------
152
full ROM on every rep. Had Kelli watching, she did not count the incomplete ROM reps.
Ring dips were brutal, got to muscular failure really fast. Pretty much down to double on the PU and RDs. Most burpees unbroken, wide stance helped.
Saturday, December 19, 2009
day 22 (home edition)
Training:
part 1:
For reps:
1 min AMRAP Jumping Switch Lunges
1 min AMRAP db thrusters - 12#/hand
1 min AMRAP Knees to Elbows
1 min AMRAP Ring Dips
1 min AMRAP Burpees
-----------------------
41+27+33+17+14 = 132
Legs were fried after the switch lunges, but kept moving on the thrusters. Found a good tempo on the K2Es. Had nothing on the Ring dips, hard to get going. Could hardly do a push up after the ring dips, burpees were just slow. Good workout.
part 1:
For reps:
1 min AMRAP Jumping Switch Lunges
1 min AMRAP db thrusters - 12#/hand
1 min AMRAP Knees to Elbows
1 min AMRAP Ring Dips
1 min AMRAP Burpees
-----------------------
41+27+33+17+14 = 132
Legs were fried after the switch lunges, but kept moving on the thrusters. Found a good tempo on the K2Es. Had nothing on the Ring dips, hard to get going. Could hardly do a push up after the ring dips, burpees were just slow. Good workout.
Friday, December 18, 2009
day 21
Training:
7 rounds for time:
7 unbroken hang squat clean
7 unbroken HSPU
(the HSC weight starts at 95#/55#; you add 10# per round, i.e. 95 1st round, 105 2nd round...; the HSPU are thumbs under shoulders); unbroken means when you pick it up off the floor, it cannot touch the floor again until all 7 reps are done
post time to comments
7 rounds for time:
7 unbroken hang squat clean
7 unbroken HSPU
(the HSC weight starts at 95#/55#; you add 10# per round, i.e. 95 1st round, 105 2nd round...; the HSPU are thumbs under shoulders); unbroken means when you pick it up off the floor, it cannot touch the floor again until all 7 reps are done
post time to comments
---------------
23:46
All unbroken. Scaled weight: start at 77#, increments of 5.5# (finished @ 110#). Despite the low weights and long time, I am extremely happy with this. First time actually doing an "unbroken" workout truly unbroken. Took long breaks before sets of HSPUs, as these are a huge goat for me, they felt surprisingly strong today.
Off to Christmas holidays today. Going to be in the Calgary area, so hopefully I can get a workout in with the Big Dawgs at OPT.
All unbroken. Scaled weight: start at 77#, increments of 5.5# (finished @ 110#). Despite the low weights and long time, I am extremely happy with this. First time actually doing an "unbroken" workout truly unbroken. Took long breaks before sets of HSPUs, as these are a huge goat for me, they felt surprisingly strong today.
Off to Christmas holidays today. Going to be in the Calgary area, so hopefully I can get a workout in with the Big Dawgs at OPT.
Wednesday, December 16, 2009
day 20
Training:
A. AMRAP Dead Lift - 315#/200# in 75 sec
rest 3 min
B. AMRAP Muscle Ups in 150 sec
rest 3 min
C. AMRAP Double Unders in 225 sec
post total reps to comments
(i.e. 12 + 15 + 300 = 327)
A. AMRAP Dead Lift - 315#/200# in 75 sec
rest 3 min
B. AMRAP Muscle Ups in 150 sec
rest 3 min
C. AMRAP Double Unders in 225 sec
post total reps to comments
(i.e. 12 + 15 + 300 = 327)
----------------
A. 9 @ 264#
B. 20 (10 unbroken PR)
C. 178
Total = 9+20+178 = 208
Had to scale the weight on the DL, since my 1RM is 308#. Really happy with the reps at 264#, felt strong. Pumped about the MUs, really wanted that 20. DUs were torture, arms were smoked from the MUs, felt like I was skipping in molasses. Great workout!
B. 20 (10 unbroken PR)
C. 178
Total = 9+20+178 = 208
Had to scale the weight on the DL, since my 1RM is 308#. Really happy with the reps at 264#, felt strong. Pumped about the MUs, really wanted that 20. DUs were torture, arms were smoked from the MUs, felt like I was skipping in molasses. Great workout!
Tuesday, December 15, 2009
day 19
Training:
A. Power Clean - build to a 1RM
B. Bench Press - build to a 1RM
post ratio of power clean to bench press 1RM's to comments
(i.e. 255/255 = 1.0)
A. Power Clean - build to a 1RM
B. Bench Press - build to a 1RM
post ratio of power clean to bench press 1RM's to comments
(i.e. 255/255 = 1.0)
------------------
A. 70.5 kg = 155# (PR by 1#....I'll take it)
B. 87.5 kg = 192.5# (PR by 15.4#)
ratio = 155/192.5 = .81
Took the longest warm-up ever today, and it payed off. Got some tips on my bench press from one of the UAPA powerlifters today, apparently I have a habit of rolling my shoulders forward. Correcting this seemed to help lift a lot. Unfortunately this gives a nice a low ratio...
B. 87.5 kg = 192.5# (PR by 15.4#)
ratio = 155/192.5 = .81
Took the longest warm-up ever today, and it payed off. Got some tips on my bench press from one of the UAPA powerlifters today, apparently I have a habit of rolling my shoulders forward. Correcting this seemed to help lift a lot. Unfortunately this gives a nice a low ratio...
Sunday, December 13, 2009
day 18
Training:
A1. Overhead Squat @ 32X1; 3 x 5 - 80% effort; rest 90 sec
A2. Supinated Chin Ups @ 40X2; 3-4 x 5; rest 90 sec
B1. BB Forward Lunges @ 20X0; 5-6/leg x 3; rest 75 sec
B2. Clap Chin Ups @ 10X0; 6-15 x 3; rest 75 sec
C. DB Back Extensions @ 2020; 10-15 x 3; rest 90 sec
clap hands at top of chin up
post loads and notes to comments
A1. Overhead Squat @ 32X1; 3 x 5 - 80% effort; rest 90 sec
A2. Supinated Chin Ups @ 40X2; 3-4 x 5; rest 90 sec
B1. BB Forward Lunges @ 20X0; 5-6/leg x 3; rest 75 sec
B2. Clap Chin Ups @ 10X0; 6-15 x 3; rest 75 sec
C. DB Back Extensions @ 2020; 10-15 x 3; rest 90 sec
clap hands at top of chin up
post loads and notes to comments
-----------------
A1. 25 kg, 35, 40, 42 (PR), 44(1+f)
A2. 5 kg, 10, 20, 22x2, 20
B1. 40kg, 45, 52.5
B2. 15 all unbroken
No part C, my workout partner hurt herself on the BB lunges, so called it quits and got some ice on her lowerback as soon as possible. Clapping chin ups were fun, really go the feel for these, OHS felt better today, starting to get that extra bit of depth in the hole.
A2. 5 kg, 10, 20, 22x2, 20
B1. 40kg, 45, 52.5
B2. 15 all unbroken
No part C, my workout partner hurt herself on the BB lunges, so called it quits and got some ice on her lowerback as soon as possible. Clapping chin ups were fun, really go the feel for these, OHS felt better today, starting to get that extra bit of depth in the hole.
Saturday, December 12, 2009
day 17
WOD 1:
Power Snatch - find your 1RM
rest as needed
WOD 2:
1K Row sprint
rest as needed
WOD 3:
Tabata Mash:
Push Ups
Box Jumps - 20"/14"
Anchored Sit Ups
post like this to comments:
1. 165#
2. 3:09
3. 375 reps
Power Snatch - find your 1RM
rest as needed
WOD 2:
1K Row sprint
rest as needed
WOD 3:
Tabata Mash:
Push Ups
Box Jumps - 20"/14"
Anchored Sit Ups
post like this to comments:
1. 165#
2. 3:09
3. 375 reps
------------------
Part 1: 50 kg (PR), more of a muscle snatch..
Part 2: 3:32 (PR)
Discovered a new level of pain today. wow. After rowing 600m my entire body just seized up, and I could taste blood in my throat. Speed dropped from 1:38/500m to 2:00/500m in the span of 100m. Just had to tell myself to keep going...
Mash
PU: 24,20,18,16,15,13,13,12
BJ: 17,15,17,18,15,18,19,19
SU: 20,20,18,18,18,17,18,18
Total: 416
Super stoked on this score, thought I could do a 360 at best. Felt great throughout. Although I should note that I did not get full extension on the BJs, as ROM was not specifed, just both feet on the box.
PU: 24,20,18,16,15,13,13,12
BJ: 17,15,17,18,15,18,19,19
SU: 20,20,18,18,18,17,18,18
Total: 416
Super stoked on this score, thought I could do a 360 at best. Felt great throughout. Although I should note that I did not get full extension on the BJs, as ROM was not specifed, just both feet on the box.
Thursday, December 10, 2009
day 16
Training:
part 1:
On the minute every minute for 7 minutes perform 5 squat clean thrusters - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
rest 3 minutes EXACTLY
On the minute every minute for 5 minutes perform 10 challenging chin ups (if you can do 10 chest to bar easy, do them weighted, if chin ups alone are challenging do them); they have to be unbroken
rest 1 minute EXACTLY
On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples
--------------
rest 8+ hours
part 2:
Run three 5 minute blocks
2 minutes rest b/t blocks
In each 5 min block of running you must maintain a pace "just below" your threshold; there can be no ups or downs in intensity; the goal is to keep the pace high and challenging and maintain it for 3 blocks (the distance covered and speed per block must be identical - this will allow you to judge your intensity)
post loads and notes for part 1 and notes on effort for part 2 to comments
part 1:
On the minute every minute for 7 minutes perform 5 squat clean thrusters - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
rest 3 minutes EXACTLY
On the minute every minute for 5 minutes perform 10 challenging chin ups (if you can do 10 chest to bar easy, do them weighted, if chin ups alone are challenging do them); they have to be unbroken
rest 1 minute EXACTLY
On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples
--------------
part 1
37.5 kg- all unbroken, very difficult, let out some weird animalistic scream on the last rep
10 strict, 7s+3kip, 3s+7k, 9k, 6k
sit-ups all unbroken, but extremely difficult. Took the full 60 sec for the last set.
Just wanted to clarify on the "unbroken", I am under the understanding that the reps have to be touch and go for the squat clean thrusters. Having the bar on the ground but not 'taking your hands off', seems the same as taking a rest to me. Not sure if this is the intention though...
37.5 kg- all unbroken, very difficult, let out some weird animalistic scream on the last rep
10 strict, 7s+3kip, 3s+7k, 9k, 6k
sit-ups all unbroken, but extremely difficult. Took the full 60 sec for the last set.
Just wanted to clarify on the "unbroken", I am under the understanding that the reps have to be touch and go for the squat clean thrusters. Having the bar on the ground but not 'taking your hands off', seems the same as taking a rest to me. Not sure if this is the intention though...
rest 8+ hours
part 2:
Run three 5 minute blocks
2 minutes rest b/t blocks
In each 5 min block of running you must maintain a pace "just below" your threshold; there can be no ups or downs in intensity; the goal is to keep the pace high and challenging and maintain it for 3 blocks (the distance covered and speed per block must be identical - this will allow you to judge your intensity)
post loads and notes for part 1 and notes on effort for part 2 to comments
----------------
Part 2:
1270 m
1270 m
1290 m
Done on a square track, so hard to maintain a good pace every corner, which unavoidably slows you down a bit. Felt good to run again. Pace was pretty constant, about 45 sec/ 200 m.
1270 m
1270 m
1290 m
Done on a square track, so hard to maintain a good pace every corner, which unavoidably slows you down a bit. Felt good to run again. Pace was pretty constant, about 45 sec/ 200 m.
Wednesday, December 9, 2009
day 15
Training:
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
post loads to comments as well as differences in feel of DL's this session
cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead; double tomorrow
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
post loads to comments as well as differences in feel of DL's this session
cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead; double tomorrow
---------------------
A. 115 kg x3, 135x1
B1. 40 kg, 42.5, 45, 46 (PR), 46.5 (3+f)
B2. 1.5 pood, all unbroken
C. 12# x 7, 15x6, 20x2
DL felt much better than last time, 1RM is 140kg, pulled the 135 easy. KB swings felt incredibly easy, should have moved up to 1.75 pood. Didn't do DB ext. rotation at 30X0 this time, what a difference. Stoked for the double tomorrow.
B1. 40 kg, 42.5, 45, 46 (PR), 46.5 (3+f)
B2. 1.5 pood, all unbroken
C. 12# x 7, 15x6, 20x2
DL felt much better than last time, 1RM is 140kg, pulled the 135 easy. KB swings felt incredibly easy, should have moved up to 1.75 pood. Didn't do DB ext. rotation at 30X0 this time, what a difference. Stoked for the double tomorrow.
Tuesday, December 8, 2009
Rest/Reflect
What are your 3 top priority training goals for 2010?
Post the 3 and ONLY 3 to comments, put it out there!
This is for everyone. This is important. This is for you.
Post the 3 and ONLY 3 to comments, put it out there!
This is for everyone. This is important. This is for you.
------------------------------
2010 _training_ goals
1. Improve overhead movements (55 kg Snatch, 60 kg press, 75 kg split jerk)
2. 220# back squat
3. Finish the freakin "flight simulator" as Rxd. I have failed at this twice...I have 82 unbroken DUs but this WOD is my nemesis.
1. Improve overhead movements (55 kg Snatch, 60 kg press, 75 kg split jerk)
2. 220# back squat
3. Finish the freakin "flight simulator" as Rxd. I have failed at this twice...I have 82 unbroken DUs but this WOD is my nemesis.
Monday, December 7, 2009
day 14
Training:
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets
(increase your normal ROM on the HSPU on parallettes, plates, you choose, increase your negatives distance, or find ways to make it harder; take 5-7 seconds in b/t max vertical jump - fully extend body at top height)
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets
(increase your normal ROM on the HSPU on parallettes, plates, you choose, increase your negatives distance, or find ways to make it harder; take 5-7 seconds in b/t max vertical jump - fully extend body at top height)
----------------
M/25/140#/5'9"A1, 60 kg, 60, 62.5, 65, 67.5 (3RM PR)
A2. 14, 9, 10, 8, 8 (strict PUs)
+
HSPU: 6,4,4,2 (Done on 6" parallettes, crown to floor, strict)
Woke up at 6am to do this, but felt like I had been hit by a train, poor sleep lately. Felt a lot better by the end of day, so went for it.
PU done strict, hands still recovering from rip last time, a little surprised at how low these numbers were. After first round of GHDs only managed 15s, felt like my abdominal lining was going to explode..still feeling it from day 12.
Sunday, December 6, 2009
day 13
Training:
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week
---------------------
A1. 35 kg, 39, 41, 41, 41(2+f), 39 A2. 70 kg, 72.5, 75, 75, 77.5, 81.5 (PR) B. 70 kg C1. 30 kg, 30, 30 C2. (6,3,1), (6,2,2), (6,2,2) Kept the weights low on snatch to focus on tech, although a bit higher than day 9.
Videoed them to review:
http://erikluber.blogspot.com/2009/12/training-a1.html
First time doing proper GHD raises. Wow. There was no way I was going to do 15,
ended up doing 10 per round, extremely broken up. I am excited to grow a pair of
hamstrings eventually!
Saturday, December 5, 2009
day 12
Training:
part 1:
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3
----------------
part 1:
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3
----------------
1A. 7/11, 6/12, 7/12, 5+f/12 = 72
1B. 1:23, 1:28, 1:38 = 4:39
Was feeling pumped this morning, happy with these numbers. Couldn't do the jumping lunges unbroken on the last round, legs were devastated, came close to falling over a few times. Did not realize that the rest time between part 1 and 2 was 20+ min, oops. Going to have to do part 2 later tonight.
Note: I have NOT been doing proper GHD raises...I thought they were just back ext. on a GHD machine. I tried a few proper GHD raises this morning, there are BRUTALLY difficult. I am excited to start doing these.
rest 20+ minutes
part 2:
60 sec AMRAP Double Unders
30 sec rest x 10
1B. 1:23, 1:28, 1:38 = 4:39
Was feeling pumped this morning, happy with these numbers. Couldn't do the jumping lunges unbroken on the last round, legs were devastated, came close to falling over a few times. Did not realize that the rest time between part 1 and 2 was 20+ min, oops. Going to have to do part 2 later tonight.
Note: I have NOT been doing proper GHD raises...I thought they were just back ext. on a GHD machine. I tried a few proper GHD raises this morning, there are BRUTALLY difficult. I am excited to start doing these.
rest 20+ minutes
part 2:
60 sec AMRAP Double Unders
30 sec rest x 10
----------------
part 2 (buddy lee rope)
rounds: 82 (PR), 60,60, 50, 50, 46, 44, 50, 50, 54
Total: 538
Rhiannon: 440
5K row: 21 min
First 2 rounds unbroken, although cut them short too early. Don't think the extra rest was useful in the beginning, probably could have done an extra 40 reps. However, was just hanging on after round 5. Felt good, fun day.
rounds: 82 (PR), 60,60, 50, 50, 46, 44, 50, 50, 54
Total: 538
Rhiannon: 440
5K row: 21 min
First 2 rounds unbroken, although cut them short too early. Don't think the extra rest was useful in the beginning, probably could have done an extra 40 reps. However, was just hanging on after round 5. Felt good, fun day.
Thursday, December 3, 2009
day 11
Training:
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
----------------
A. 3RM: 110 kg; 1RM: 130 kg
B1: 40 kg, 40, 45, 49 (3+f), 47.5 (2+f)
B2. 1.5 pood, all unbroken
C. 10#x7, 12x7, 15x4
Glad we didn't have to do true 1RM, grip was still toast from the chins. KBs felt strong, this is a big improvement for me.
Latest 5K: 20:07
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
----------------
A. 3RM: 110 kg; 1RM: 130 kg
B1: 40 kg, 40, 45, 49 (3+f), 47.5 (2+f)
B2. 1.5 pood, all unbroken
C. 10#x7, 12x7, 15x4
Glad we didn't have to do true 1RM, grip was still toast from the chins. KBs felt strong, this is a big improvement for me.
Latest 5K: 20:07
Wednesday, December 2, 2009
day 10
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
3 rounds for time;
135/95# hang squat clean unbroken x 10
35 anchored it ups
post loads/reps for A1/A2 and time for conditioning workout to comments
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
3 rounds for time;
135/95# hang squat clean unbroken x 10
35 anchored it ups
post loads/reps for A1/A2 and time for conditioning workout to comments
---------------
A1. 60 kg, 62, 64, 66, 68.5(1+f)
A2. 40 (PR), 22, 20, 20, 15
No metcon for me. Got a really nice and deep rip in my hand and the last set of pull-ups. Got into 4 reps of the squat cleans and ripped it open even more. Called it quits there. Pot just wasn't hot today.
A2. 40 (PR), 22, 20, 20, 15
No metcon for me. Got a really nice and deep rip in my hand and the last set of pull-ups. Got into 4 reps of the squat cleans and ripped it open even more. Called it quits there. Pot just wasn't hot today.
Monday, November 30, 2009
day 9
part 1:
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps
rest 8+ hours
part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%
post loads/notes for part 1 and notes and meters for part 2 to comments as well as your fueling strategy post workout for these 2 different workouts
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps
-----------------------
A1. 35 kg, 35, 37.5 40, 41, 42
A2. 64 kg, 66.5, 69, 69, 73, 85 (f)
B. 90 kg
C1. 10kg, 20, 30
C2. all unbroken, arms fully extended on first set and moved to crown on last two.
Kept the weight low on the snatches and focused on tech. Really focused on receiving the weight with my ass out. Found that splitting my legs parallel to the bar made a HUGE difference. Going to video these next time to compare. Dips done on bar, but felt surprisingly strong, think I could have done 35kgx2.
Post WOD fuel: Blueberry smoothie + 40g Whey. Breakfast 40 min later: Scrambled eggs+back bacon+kiwi
A2. 64 kg, 66.5, 69, 69, 73, 85 (f)
B. 90 kg
C1. 10kg, 20, 30
C2. all unbroken, arms fully extended on first set and moved to crown on last two.
Kept the weight low on the snatches and focused on tech. Really focused on receiving the weight with my ass out. Found that splitting my legs parallel to the bar made a HUGE difference. Going to video these next time to compare. Dips done on bar, but felt surprisingly strong, think I could have done 35kgx2.
Post WOD fuel: Blueberry smoothie + 40g Whey. Breakfast 40 min later: Scrambled eggs+back bacon+kiwi
rest 8+ hours
part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%
post loads/notes for part 1 and notes and meters for part 2 to comments as well as your fueling strategy post workout for these 2 different workouts
----------------
Part 2, 12 hours later:
Tabata Row: 99, 99, 100, 100, 95, 93, 93, 94
Sprints: 288, 286, 286
Feel stupid, totally screwed up the tabata row. Went way too hard off the start, not much left for the 1 min sprints, it showed. Pretty disappointed with this, thought I could do 300 m for sure. Time to get some good sleep and get my head back in the game for tomorrow.
PWO: blueberry smoothie + 40 g Whey
Tabata Row: 99, 99, 100, 100, 95, 93, 93, 94
Sprints: 288, 286, 286
Feel stupid, totally screwed up the tabata row. Went way too hard off the start, not much left for the 1 min sprints, it showed. Pretty disappointed with this, thought I could do 300 m for sure. Time to get some good sleep and get my head back in the game for tomorrow.
PWO: blueberry smoothie + 40 g Whey
Saturday, November 28, 2009
day 8
Training:
part 1:
15,12,9,6,3 rep rounds for time;
Power Snatch - 95/65#
Burpees
(chest to deck, jump and clap overhead at top; everyone video it and download)
---------------
rest 4 hours
part 2:
Sprint Run 3 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 1 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 3 min @ 90%
(try to maintain same speed throughout all intervals)
part 1:
15,12,9,6,3 rep rounds for time;
Power Snatch - 95/65#
Burpees
(chest to deck, jump and clap overhead at top; everyone video it and download)
---------------
*12:40
Really wanted to do this one as Rx'd,, but should have known better. My 1RM is 105 lbs, so 45 PS at 95# was definitely too much. Made it through the first round, but had to turn down the weight to 77# after 4 reps into the second round. Gave this one everything I had. First time posting a video:
http://www.vimeo.com/7867594
Really wanted to do this one as Rx'd,, but should have known better. My 1RM is 105 lbs, so 45 PS at 95# was definitely too much. Made it through the first round, but had to turn down the weight to 77# after 4 reps into the second round. Gave this one everything I had. First time posting a video:
http://www.vimeo.com/7867594
rest 4 hours
part 2:
Sprint Run 3 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 1 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 3 min @ 90%
(try to maintain same speed throughout all intervals)
----------------
Total distance was a little over 2 miles. Legs felt heavy after this morning. Maintained a pretty constant pace throughout.
Friday, November 27, 2009
day 7
Training:
A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec
B1. KBS heavy x 18 reps x 3; rest 90 sec
B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec
C1. GHD Raises @ 2020; 15 x 3; rest 60 sec
C2. Toes to Bar - 21 reps x 3; rest 60 sec
post loads and notes to comments
-------------
A. 50 kg, 55, 60, 62.5, 65
B1. 18@ 1.75 pood, 10/4/4@2, 8/5/5@2
B2. 5, 4, 3
C1. All unbroken
C2. 11/10, 15/6, 10/7/4
Both cleans and jerks felt really strong, set PR on push jerk. First time being able to pick up the 2 pood KB, really happy with that. Grip was toast on the T2B.
B1. 18@ 1.75 pood, 10/4/4@2, 8/5/5@2
B2. 5, 4, 3
C1. All unbroken
C2. 11/10, 15/6, 10/7/4
Both cleans and jerks felt really strong, set PR on push jerk. First time being able to pick up the 2 pood KB, really happy with that. Grip was toast on the T2B.
Wednesday, November 25, 2009
day 6
A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand
pull to supinated hand
A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up
full depth, come up to parallel, back to full depth, then up
B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering
pull straight up, lean away as far as you can on lowering
B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return
drive through heel on return
C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec
C2. anchored sit ups; 35 reps x 3; rest 60 sec
post weights, reps and notes to comments
ensure loads are 2-3% more than day 2 of this cycle
ensure loads are 2-3% more than day 2 of this cycle
-------------------------
A1. 6x0, 6x10 lbs, 6x25, 5x30
A2. 8x95 lbs, 8x100, 7x105, 6x110 (low back)
B1. 8,6,6
B2. 35 lbs,40,45
C1. 10x10lbs, 8x12, 8x12
Found the 1 1/4 squats to be extremely challenging, took a bit of getting used to. Holding on to the dbs after the amrap chins way tough. Left arm not too much weaker than right on powell raises.
Tuesday, November 24, 2009
day 5
A1. bench press @ 50X1; 6-8 x 4; rest 90 sec
A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec
B1. dips @ 4010; 6-8 x 3; rest 75 sec
B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec
C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec
C2. toes to bar; 18 reps x 3; rest 60 sec
post weights and notes to comments
ensure total loads for day is 2-3 percent or higher more than day 1 of cycle
ensure total loads for day is 2-3 percent or higher more than day 1 of cycle
-----------------------
A1. 60kg x8, 61x7, 61x6, 61x5
A2. 70kg x7, 72.5x7, 75x6, 77x5 (no straps)
B1. 8,8,8 (forgot it was weighted)
B2. 15,15,15
C1. 8, 7, 7 @ 10 lbs
C2. 18, 18, 18 all unbroken
First time doing the db ext. rotations properly... man those were tough. I found out I am ridiculously unbalanced, felt about 50%-80% strong on my right arm. Made sure to do the same number of reps on both arms...not sure if this is correct though.
A2. 70kg x7, 72.5x7, 75x6, 77x5 (no straps)
B1. 8,8,8 (forgot it was weighted)
B2. 15,15,15
C1. 8, 7, 7 @ 10 lbs
C2. 18, 18, 18 all unbroken
First time doing the db ext. rotations properly... man those were tough. I found out I am ridiculously unbalanced, felt about 50%-80% strong on my right arm. Made sure to do the same number of reps on both arms...not sure if this is correct though.
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