ODA

Wednesday, 12.1.10

Warm-Up:
-PVC Work, Stretch, Mobility

Strength:
-Squat Clean- 45x5, 95x5, 135x5, 165x3, 185x3, 215x1, 225x1 PR

Conditioning:
-WOD-
10-8-6-4-2 Hang Squat Clean @135
5-4-3-2-1 Muscle'Up
50-40-30-20-10 Double'Under

Time - 12:51
(10x HSC, 5x MU, 50x DU, 8x HSC, 4x MU, 40x DU, etc.)

-Pushup- 3x25 (rest 2min./set)

Ruckland

Monday, 11.29.10

-1hr. Woodland Ruck March w/50# Backpack & 30# Body Armor
-1mi. Trail Run

Grease

Sunday, 11.28.10

Warm-Up:
-Foam Roll, PVC Work, Mobility
-Snatch + Hang Power Snatch + 3x OHS- 45x1, 3x1 @95

Conditioning:*
-Pushup- 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
-Abmat Situp, Unanchored- 30, 27, 24, 21, 18, 15, 12, 9, 6, 3

*This is done as all unbroken sets. Moving from Pushups to Situps, no rest. 20x Pushup, 30x Situp, 18x Pushup, 27x Situp, etc.

Train Like You Fucking Want It!

Saturday, 11.27.10

Warm-Up:
-Stretch & Mobility

Part.1.
-2mi. Run- 15:47
-2min. of Pushups- 45
-2min. of Situps (anchored)- 46

Rest 4hrs.

Part.2.
Strength:
-Jerk- 45x5, 95x3, 135x3, 165x3, 195x3, 215x2, 215x2
-Back Squat- 45x5, 95x5, 135x5, 185x3, 215x3, 235x3, 265x2

Conditioning:
3rds. of-
7x Thruster @135#
21x Double'Under
7x Deadhang Pullup

Time - 5:31

-Immediately after WOD (no rest), Row 500m for time- 1:46.5
-Pushups- 3x15 (30sec. rest/set)

Word to the Wise, don't ever, EVER, take 3 consecutive days off from training. I felt like an 8year old girl scout today, weak as hell, especially this morning. It was a rough day back, but a much needed one. I moved the Barbell decently well today given my state. Jerks felt good, just couldn't lock the 3rd rep out on either of the 215 sets. Squats felt decent, didn't push the 3rd rep @265 because I wasn't in the cage and had no spot, played it safe. First round of the WOD went fucking awesome, all unbroken in about ~1:15-1:20. All Thrusters were unbroken, DU's went pretty well, only broke once on 2nd & 3rd set. Pullups were tough after first round, reduced to singles at the end. 500m Row was the Smoker at the end.

Doing mileage runs when you first wake-up, in a fasted state, in sub-freezing temperatures is a great way to start your day...

Observing Lactate Threshold

Tuesday, 11.23.10

Warm-Up:
-Foam Roll, Stretch, PVC Work, Mobility
-10x Squat + 10x GHD Situp + 10x C2B Pullup, 2 sets

Strength:
-Bench Press- 45x10, 95x5, 135x5, 185x5, 3x3 @215 (rest 3:00/set)
-AMRAP Bench Press @135# in 30sec., rest 30sec. + AMRAP Burpees in 30sec., rest 30sec., 3 sets
1st - 16/12
2nd - 7/11
3rd - 4/11

Conditioning:
-30m Suicide Sprint, x5 (1 = 10m out, 10m back, 20m out, 20m back, 30m out, 30m back, touching line each turn-around) (rest 90sec./sprint)
1st - 28.00
2nd - 27.38
3rd - 28.75
4th - 30.31
5th - 32.06

Haven't Benched in a long time, needed to see where I was at. The double AMRAP was easy on the first round, fucking ridiculous on the 2nd and 3rd. Good way to work the weakness of muscular endurance. Sprints went well on the first 3 rounds, last 2 were tough & legs/ass were feeling it. Wanted sub30 on all sets, just couldn't do it.

5x5 & Mission Ready

Monday, 11.22.10

Warm-Up:
-PVC Work & Mobility

Strength:
-Snatch- 45x5, 3x3 @95, 5x2 @115 (rest 60sec./set)
-Front Squat- 135x5, 5x5 @185 (rest 3:00/set)

Conditioning:
-10:00 Row (Row 7min. @Bodyweight Watts, 3min. @75-100 watts >Bodyweight)- 2,534m, 210.9 Avg.Watts, 21spm

Keeping it simple. Going to get Strong, or Die trying. Row felt great, maintained 100 watts over bodyweight for most of the last 3min.

Back to the Drawing Board

Saturday, 11.20.10

Warm-Up:
-Stretch, Foam Roll, PVC Work, Mobility
-10x Push Press @45# + 25x Jumping Jax, 3 sets

Strength:
-Squat Clean + Push Press + Hang Squat Clean + Jerk Complex (one movement, bar does not touch ground)- 1 set @45, 95, 135, 165, 185, 205(f)x, 3 sets @165

Conditioning:
-Again Faster WOD#8:
5 rds. of-
15x SDHP @75#
15x Thruster @75#

Time - 10:27

Recovery:
-2:30 light Row- 539m, 130.3 Avg.Watts
-7min. Foam Roll & Stretch
-2:30 light Row- 540m, 130.7 Avg.Watts

Going into today's WOD, I knew I wouldn't do well. I suck at high rep, light weight metcons. I lack the muscular endurance. But, after yesterday's training, which I was pretty sore from, especially in the shoulders, and today's Oly Complexes, my time could have been worse.

Today is bitter-sweet for me. After today, the Coach that was doing all my programming for the last few months will no longer be doing so due to other priorities. I have experienced progress in pretty much every area of my fitness through his guidance and I'm grateful for that. I will be incorporating his philosophies into my new programming, which I'll be doing myself. My new Program will be better than before & more intelligently designed.

Accessorize

Friday, 11.19.10

Warm-Up:
-Stretch, Foam Roll, PVC Work, Mobility
-12x Squat + 24x Double'Under, 3 sets

Strength:
-Glute'Ham Raise- 3x20 (2:00 rest/set)
-GHD Situp- 3x20 (2:00 rest/set)
-Ring Dip- 15, 13, 7 @15# (3:00 rest/set)
-Ring Row- 15, 12, 12 @10# (3:00 rest/set)

Conditioning:
-Prowler Drag, grasp rope between legs, keep chest low, back straight- 1x30m @90#, 3x30m @110# (2:00 rest/drag)
-Row Sprint- 5x30sec. (2:30 rest/row)
172m, 525.1 avg.watts
177m, 578.1 avg.watts
176m, 561.8 avg.watts
168m, 493.0 avg.watts
169m, 497.4 avg.watts

IFHR

Wednesday, 11.17.10

Warm-Up:
-Stretch, Foam Roll
-800m Run

Conditioning:
-100m Sprint, x3- 15.28, 14.78, 15.00 (90-95% effort)
-400m Sprint- 1.16
-400m Run, x3- 1.35, 1.33, 135 (rest 60sec./run) (maintain a +10-12sec. pace of 400m Sprint)

I wanted to maintain a +10-12sec. 400m Sprint pace but ended up with a +17-19sec. pace. Worked on better technique today.

I. Fucking. Hate. Running.

Commence New Cycle

Tuesday, 11.16.10

Warm-Up:
-Foam Roll, Stretch, PVC Work, Mobility
-12x Squat + 12x Good Morning @45# + 12x Situp, 3 sets

Strength:
-Snatch Balance- 45x5, 95x3, 115x1, 135x1, 145x1, 155x1, 170x1, 180x1 *PR (115-180, heaving)
-Snatch Deadlift- 5x5 @185 (2min. rest/set)
-HighBar Back Squat- 135x3, 185x3, 8x3 @225 (3min. rest/set)
-Dynamic Effort Bench Press- 8x3 @95 + 38# of Chain (30sec. rest/set, move bar up as quickly as possible)
-AMRAP Deadhang Pullup + AMRAP Push Press @185#- 13/5, 10/5, 8/4, 8/3
(4 supersets, rest 3min./set)

Recovery:
-3min. light Row- 648m, 130.5 Avg.Watts
-7min. Foam Roll & Stretch
-3min. light Row- 654m, 134 Avg.Watts

Recovery Training

Monday, 11.15.10

Warm-Up:
-Stretch, PVC Work, Mobility

Recovery:
-10min. Run @conversation pace
-Glute'Ham Raises- 3x12
-GHD Situps- 3x12
-Ring Dips- 3x12
-Ring Rows- 3x12
-Walking Prowler Sled Drags @90#- 3x30m

New cycle begins tomorrow.

OPT Big Dawgs Competition: Failure

Saturday, 11.13.10

Warm-Up:
-Stretch, PVC Work, Mobility
-12x Squat + 12x Situp, 3 sets

Part.1.
-A 45# bar and two bumper plates will be 200 meters away from the pull up station. Starting from the pull up station and in three separate trips, carrying one piece of equipment per trip on way back, run and retrieve a bar and two bumper plates and return them to the pull up station. At this point you may load your bar. Once your bar is loaded, begin the workout:
21-15-9 of:
Thrusters @95#
Pullups

Total Time - 14:27

Rest ~1hr.

Part.2.
-3 rds. for time of:
7x Squat Snatch @115#
9x Burpee Bar Jumps (jump over Barbell)
30x UNBROKEN Double'Under

Time - 14:38
(I spent 4:00 during the first round attempting the 30x unbroken DU's, couldn't string them together. After getting REALLY fucking pissed, I went on to round 2 and just did broken DU's from there. First round DU's were probably around ~75)

Rest 2hrs.

Part.3.
-10:00 to find max Clean & Jerk- 215#
(Cleaned 225, missed the Jerk by a couple inches, which is my PR)

I have no excuses for today. I was amateur, at best. Haven't felt this bad about a training day in a long time, if ever. Cannot put into words how fucking disappointed I am in myself.

Oh. Fucking. Well.

OPT Competition Prep.

Thursday, 11.11.10

Warm-Up:
-Stretch, PVC Work, Mobility
-6x Pistol (alt.) + 10x Chinup (deadhang) + 14x Situp, 3 sets (unbroken)

Strength:
-HighBar Back Squat- 45x5, 135x5, 185x5, 235x1, 240x1, 250x1, 235x1, 240x1, 250x1

Conditioning:
-4 sets of:
45sec. Row for max Watts + 2:15 of active rest with intermittent Double'Under practice
45sec. Run, ascending speed to finish with Sprint + 2:15 of active rest with intermittent Double'Under practice
Row Avg. Watts- 473.5 / 445.7 / 438.1 / 425.6
~250-300 Total DUs during rest periods

Rest day tomorrow. OPT Competition on Saturday. 3 WODS, 1 Day. Gonna be Rough...

2x WODs, 45min.

Tuesday, 11.9.10

Warm-Up:
-Stretch, PVC Work, Mobility
-10x Pushup + 10x Situp + 10x Press @45#, 3 sets

Part.1.
-3 rds. for time-
200m Run
5x Muscle'Up (full turn-out)
7x Clean & Jerk @135#

Time - 8:47

Rest ~30min.

Part.2.
-AMRAP in 7:00 of-
10x OverHead Squat @135#
10x Pushup (Games Standard)

Total - 2 + 8x OHS

I've said it before, and I will say it a lot fucking more: If I was even a *decent* runner, I could actually be somewhat of a competitor. First WOD went pretty well, took my time on the MU's, making sure I didn't miss. C&J's were fast. 2nd WOD was a failure, plain & simple. Shoulders were already pretty fatigued. 1st round was unbroken, took me 60sec. Then, it was all downhill from there...

In Need of Change

Monday, 11.8.10

Warm-Up:
-Stretch, PVC Work
-20x Situp + 20x Pushup, 3 sets (unbroken)

Strength:
-Snatch- 45x5, 95x3, 115x1, 130x1, 135x1, 140x1, 130x1, 135x(f), 135x1, 140x(f), 140x1
-Weighted Rope Climb @15' w/ 30# Body Armor- 5x Ascents (rest 60sec./ascent)

Conditioning:
-5 sets of:
400m Run
15x KB Swing @70# (unbroken)
(rest 60sec./set)

Deadlift: Reborn

Saturday, 11.6.10

Warm-Up:
-Stretch, Mobility, Foam Roll
-12x Squat + 10x GHD Situp + 8x Hip & Back Ext., 3sets

Strength:
-Deadlift- 45x5, 135x5, 185x5, 225x3, 285x3, 365x3, 415x3, 425x3 PR
-Muscle Clean- 88x3, 132x3
-Power Clean & Jerk- 132x1, 154x1, 176x1, 198x1, 209x1, 220x(f), 198x1, 176x4

Conditioning:
-1min. AMRAPs of:
Burpee- 25
GHD Situp- 25
Pushup- 26 (Games style, hand release)
Squat- 32
Lunges- 33

Finally was able to get back to PICKING UP HEAVY SHIT! Felt good. For a while I couldn't Deadlift at all, then around July I started pulling lightly, working my way up to the mid-300's in August. It has been MONTHS since I've pulled anything worthwhile. Today, I pulled up to 365x3 with my Nike lowtops on, then kicked off the shoes and went Primal for the rest. I think 415x3 is a PR, for a set of 3 clean reps. I wanted more, so I went 425 and killed it. I should have been smart and made the jump to 435 and repped that out, next time. The PC&J's were alright, but they weren't on point. I'm assuming those Deads took their toll on the rest of my lifting. The conditioning today was just a clusterfuck of random shit I threw together. I didn't know what the hell I was doing, I just needed to jack the heart-rate up. I rested ~60sec. between some of the AMRAPs, others were back2back. Good Day...

Shhhh... You Can Hear the Growth

Friday, 11.5.10

Warm-Up:
-Stretch, Trigger Therapy, Foam Roll, PVC Work
-12x Squat + 24x Double'Under + 12x Situp, 3sets

Strength:
-Power Snatch + Snatch Balance + OHS Complex- 45x3, 95x1, 115x1, 125x1, 135x1, 145x1
-Front Squat- 155x18, 135x15, 95x25 (AMRAP sets, rest 3min./sets)
-Ring Dip @1/4 Bodyweight (45#) + Horizontal Ring Row, feet elevated, 1sec. hold at top (5x AMRAP SuperSets, no rest between movements, 3min. rest/Supersets)
1st - 6, 12
2nd - 5, 9
3rd - 6, 8
4th - 5, 8
5th - 5, 8
-DumbBell Bulgarian Split Squat, with a deficit- 3x8 (each leg) @20# DB's (rest 3min./sets)

Recovery:
-2.5min light Row- 549m, 137.6 Avg.Watts
-5min Foam Roll
-5min Stretch & Mobility
-2.5min light Row- 559m, 144.9 Avg.Watts

Finally made it back to the Gym after a couple days off, felt great. Over the past couple days I managed to gut the shit outta my gym, insulate it, and redesign the whole thing. It's much better, and going to make for a great Winter. Just have to get a heater now...

For my legs being broken the last few days, the squats went pretty well. Legs were a little tight this morning, but much better than they have been. I haven't been dipping on the rings lately and it shows, I should have been closer to 8 on all those sets. Those Bulgarian Split Squats fucking suck! My legs felt like they were being beaten, shit on, and rolled down a hill of jagged nightmares. So, I know they are keepers.

Here's a video of someone doing them with a deficit:

AMRAPpin'

Tuesday, 11.2.10

Warm-Up:
-Stretch, Foam Roll, PVC Work, Mobility
-4x Pistol (alt.) + 8x Deadhang Pullup + 12x Situp, 3 sets

Strength:
-Snatch-Grip Deadlift, 3x from the ground to just above knee + 2x from just above knee to full ext.- 5 sets of (3+2) @185 (3min. Recoveries)
-Snatch High Pulls- 5x3 @155, explosive (3min. Recoveries)
-Press- 110x15, 110x10, 110x7 (3x Max Set, Rest 3min./set)
-HighBar Back Squat- 165x42, 165x12, 165x12 (3x Max Set, Rest 5min./set)

Recovery:
-5min. light Row- 1,017m, 109.2 Avg.Watts
-7min. Foam Roll

Rest 4hrs.

Conditioning:
-2:30 to Row 500m + AMRAP Push Press @135 (3 sets, rest 5min./set)
1st - 1:35, 12
2nd - 1:40, 8
3rd - 1:45, 8

Working the HighBar Back Squat recently, getting more comfortable with it. My legs were still pretty damn sore from all the Pistols on Saturday, but was still able to hit 165x42, which was unexpected. Today was fucking brutal on the legs & shoulders. Time to eat & cash in on some contrast showers.

Sweet-Talking, Tattoo Sportin' Pikey

Saturday, 10.30.10

Warm-Up:
-Stretch, PVC Work, Mobility
-10x Good Morning @45# + 10x Squat, 3 sets

Part.1.
-AMRAP in 16:00 of-
8x C2B Pullup
8x Pistol (alt.)
8x Deadlift @185

Total Rds. - 7 + 8x C2B +5x Pistol

Rest 25min.

Part.2.
-Muscle'Up, full turn-out-
2x3, 5x2 (rest 60sec./set, all sets consecutive)

Recovery:
-2.5min. light Row - 549m, 137.3 Avg.Watts
-3min. Foam Roll
-2min. Stretch & Mobility
-2.5min. light Row - 552m, 139.8 Avg.Watts

Even though my Round Total is a laughable offense, considering I've never done Pistols in a workout before, I'll chalk this up as a Victory. All C2B's & DL's unbroken. I couldn't do my agenda as Rx'd today, it just would have been counter-productive. I put in some solid Work though & came a long way with the Pistols.

Going out tonite as a Gypsy Bare-Knuckle Boxing Champion



Blah

Friday, 10.29.10

Conditioning:
-10min. Row- 2,563m / 214.6 Avg.Watts
-15min. Boxing

Felt like shit today. Hopefully good to go for tomorrow's Hell...

Unintentional Trip To PR City

Thursday, 10.28.10

Warm-Up:
-Stretch, Mobility, PVC Work
-25x Jumping Jax + 12x Squat, 3 sets

Strength: (on all lifts, work up to heavy triple for Split Cleans and heavy singles of Push Press & HBBS. 5x3 Work Sets are based off from 85% of today's single. Work up to heavy, but stay away for maximum effort)
-High-Hang Split Clean- 45x3, 95x3, 135x3, 165x3, 185x3, 205x3 PR
-Push Press- 95x3, 135x3, 165x1, 185x1, 205x1, 215x1 PR
-Push Press- 5x3 @185 PR (Volume)
-High-Bar Back Squat- 95x5, 135x5, 165x3, 185x1, 215x1, 235x1, 255x1 PR (Default)
-High-Bar Back Squat- 5x3 @215

Conditioning: (rest 60sec./rds)
2 Rds. of-
20x Burpee
20x Push Press/Jerk @135
20x Double'Under

1st - 4:14
2nd - 6:26

Recovery:
-2.5min. light Row- 564m, 148.5 Avg.Watts
-5min. Foam Roll & Stretching/Mobility
-2.5min. light Row- 565m, 149.8 Avg.Watts

Hang Split Cleans felt great. Push Presses were flying up. High-Bar squat still feels different, but it was pretty good today. The point was to Work up to heavy weights, but not work at 1RM exertion. Today, I was just on point and hit a few PR's. I'm pretty sure 255# is the most I've ever done for a HBBS, I've only worked them a few times. Definitely getting Stronger...

ROWx8

Tuesday, 10.26.10

Warm-Up:
-Light Stretching

Conditioning:
-500m Row x8, Keep pace @75-100 Watts above BW(185), rest 90sec./Rows (Record Avg. Watts & 500m time)
274.1, 1:48.5
276.0, 1:48.2
273.9, 1:48.5
271.9, 1:48.8
272.2, 1:48.7
273.5, 1:48.6
273.1, 1:48.6
273.3, 1:48.6

Recovery:
-5min. Foam Roll
-5min. Stretching & Mobility

How's THAT for consistency!

Summertime In Late October

Monday, 10.25.10

Warm-Up:
-Stretch, PVC Work, Mobility
-10x Good Morning @45# + 20x Double'Under, 3sets

Part.1.
-1k Row + 5x Power Clean, unbroken, touch n' go reps, heavy as possible.
3 sets, rest 2min./sets
1st - 3:45 Row, 175# PC
2nd - 3:47 Row, 175# PC
3rd - 3:50 Row, 175# PC

Rest 10min.

Part.2.
-400m Run + 10x C2B Pullups, unbroken + 5x OHS @135#, unbroken
1st - 2:57
2nd - 3:01
3rd - 2:55

Recovery:
-2.5min. light Row- 113.4 avg.watts, 515m
-3min. Foam Roll
-2min. Stretching
-2.5min. light Row- 137.4 avg.watts, 549m

Everything was unbroken as Rx'd. My 400m loop took around 1:50 each time. It's 3 laps around the back yard, I'm guessing it's a bit more than 400m. The point was to Game the Rows & Runs to take approximately the same amount of time each round & be about 85%. My back was still pretty damn tight from Saturday.

In The Mouth Of MADNESS

Saturday, 10.23.10

Warm-Up:
-Stretch, Mobility, PVC Work

Part.1.
-Snatch (12min. running clock, not including warm-up, to find max)- 45x5, 95x3, 105x1, 115x1, 125x1, 135x1, 145x1, 165x(f), 155x1, 160x(fx3)

Rest 2 hrs.

Part.2.
-AMRAP in 15:00 of-
9x Deadlift @295#
7x Handstand Pushup (hands on 4" Stack, head to Abmat, extra 1.5" Range of Motion)
5x Weighted Pullup @45#

Total - 6 rds.

-Keep the AMRAP clock running, 5min. to find max Snatch Balance- 135x(f), 135x1, 145x1, 155x1, 165x1 *PR (heaving)

Rest 30 min.

Part.3.
-For time:
21x Squat Snatch @95
35x Double'Under
21x WallBall
400m Run
21x Thruster @95
35x Double'Under
21x WallBall
400m Run
21x Power Clean @95
35x Double'Under
21x WallBall
400m Run

Time - 25:59

Recovery:
-3.5min. light Row- 121.1 Avg.Watts, 737m
-7.5min. Foam Roll
-3.5min. light Row- 124.6 Avg.Watts, 744m

All I have for a WallBall is a 15# WobblyBall that is weighted entirely on one side. I had to throw that at a tree, in the rain. I spent most of my time during this WOD doing single WallBalls and chasing that piece of shit around the yard. Double'Unders went pretty well. Barbell movements went about as fast as they could go. My Running was a jolly saunter, at best. If I had a real Ball & a real wall, I'm pretty sure I could be close to 20min., maybe 21-22. As for the Snatch, I just cannot fucking break 155# for the life of me. It's really pissing me off. It's pretty much the only thing that isn't progressing. The Heavy WOD was awesome, right up my alley. 1st round was unbroken and FAST. Shoulders were feeling yesterday's Jerks & today's Snatches. Pullups went Unbroken until the last round, then my hands were slipping. Snatch Balance felt pretty decent, especially for being in such a fatigued state. I should have jumped higher in weight, I'm pretty sure I could have landed 175.

Think I may call it a day...

Max Jerk & Other Business

Friday, 10.22.10

Warm-Up:
-Stretch, PVC Work, Mobility
-20x Double'Under + 10x Pushup, 3sets

Strength:
-Rack Jerk (from the Back)- 45x5, 95x3, 3x1 @135, 165x1, 185x1, 205x1, 225x1, 235x (fail, x2)
-Rack Jerk (front)- 215x1, 225x1, 235x1 *PR
-Clean & Jerk Complex, 1.1.2 (clean from the floor, mid-thigh, Jerk x2)- 5 Complexes @165 (rest 60sec./complex)
-Toes2Bar- 3x15
-Glute'Ham Raises- 3x15
-Hollow Rocks- 3x45sec.

Rest 4 hrs.

Conditioning:
-15min. Run (on stupid treadmill)- 1.65mi
Rest 2 min.
-15min. Row @BW Watts- 187.6 avg.watts, 3,655m

Recovery:
-3.5min. light Row- 137.4 avg.watts, 769m
-7.5min. Foam Roll
-3.5min. light Row- 140.5 avg.watts, 775m

How come Ryan Reynolds gets to be in Blade movies and I don't?!

Tuesday, 10.19.10

Warm-Up:
-Stretch, PVC Work, Mobility
-20x Double'Under + 10x Squat, 3sets (fast)

Strength:
-Box Squat- 95x3, 135x3, 8x3 @195 (30sec. rest/set)
-Straight-Legged Muscle Snatch- 45x5, 75x3, 95x1, 105x1, 115x1, 125x1
-Straight-Legged Muscle Snatch- Every minute on the minute for 8min., 3x SLMS @95
-Bench Press- 8x3 @165 (30sec. rest/set)
-Dips- Every minute on the minute for 5min., 3x Dip @70
-Barbell Curl- 3x5 @115

Conditioning:
-5min. to Row 1,000m + AMRAP Double'Under-
Row - 3:31
DU - 45

Recovery:
-3.5min. light Row- 155.7 avg/watts
-7.5min. Foam Roll
-3.5min. light Row- 155.1 avg/watts

Double'Unders were horrible today, fuck! Have to work on my DU's during stressful situations. Never done a straight-legged muscle snatch before, that was different. I forgot how bad rowing a 1k sucks ass. The Recovery Method is working it's Magic. I went into yesterday feeling like a sore bag of assholes, came out feeling great. Felt good today, and even better after training.

Only Gets Better From Here

Monday, 10.18.10

Warm-Up:
-Foam Roll, Stretch, PVC Work, Mobility
-Jumping Jax- 30sec. on, 10sec. off, x3

Strength:
-Deadlift- 45x5, 135x5, 215x5, 8x3 @320# (30sec. rest/set)
-Press- 45x5, 8x3 @120# (30sec. rest/set)
-Deadstop Frontsquat- 8x3 @150# (30sec. rest/set)

Recovery: (keep wattage below Bodyweight (185)
-3.5min light Row- 156.9 avg/watts
-7.5min. Foam Roll
-3.5min. light Row- 159.4 avg/watts

Still felt pretty beat up today from all the cumulative damage from last week. But, after today's session I felt fucking great. Going to be doing this Recovery Method after every session this week. Deads were fast & easy today. Can't wait to start moving some decent weight again. Only gets better from here...

Classified: Area 52

Saturday, 10.16.10

Warm-Up: Tear a roof off & carry/throw around Bricks all day

Strength/Conditioning:
-Thrusters- 45x5, 95x5, 135x5, 165x5, 185x4
-Team AMRAP in 8:00 of Power Clean @205# - 32 total (me-16, Greg-16)

Work for an hour or two...

-Team AMRAP in 8:00 of Muscle'Ups - 32 (me-19 w/ full turn-out, Greg-13)

Work for two or three hours...

WOD: 4rds. for time of-
500m Row
30x Double'Under
15x GHD Situp

Me - 14:52
Greg - 15:13

The Destruction of Birmingham continued & with Training O' Plenty. It was a beautiful day for doing Badass shit outside. By the end of the day, my body was pretty trashed, and so was Greg's house/yard. Picture this: roof shingles covering EVERYTHING, bricks thrown around the yard, a shirt hanging over a telephone wire, an industrial size dumpster in the driveway occupied with TONS of shit, olympic rings hanging in the tree, random ladders setup in random places (some leading absolutely nowhere), a brand new, handmade birdhouse sitting on the porch ledge, a C2 Rower in the driveway, accompanied by a GHD Machine & a Barbell loaded @205#, an Orange & Black Wallball lying in the grass, Hammers & various others tools laying about, a grill consistently on fire, jumpropes hanging from various places... You get the idea. We dubbed his place "Area 52" because it really looked like there was some crazy, crazy shit going on there...

Cien

Friday, 10.15.10

Warm-Up:
-Foam Roll, Stretch, PVC Work, Mobility
-20x Double'Under + 10x Squat, 3sets

Conditioning:
-5rds. for time of:
20x Back Squat @135#
20x Burpee

Time - 18:53

This WOD sucked. Someone with a decent Back Squat could do very well on this one. First round was fast & unbroken, then it was 5's on all the squats until the last round, which went 10 + 10. Good WOD to work a weakness.

Stillsore

Thursday, 10.14.10

Warm-Up:
-Foam Roll, Stretch, Trigger, Mobility, PVC Work

Strength:
-Split Clean, (2 = one Right foot forward, one Left foot forward)- 45x2, 95x2, 135x2, 155x2, 185x2, 205x2, 215x1 (missed the left)
-Squat Clean & Jerk, continuously running clock, every 90sec., increase 10# every lift- 165, 175, 185, 195, 205, 215x (missed Clean), from the Rack, continue Jerking until failure- 215, 225, 235x (missed)
-Toes2Bar- 3x25 (rest 30sec./sets of 25) broken sets = 23+2, 10+10+5, 10+10+5)
-GluteHam Raises- 3x15
-Hollow Rocks- 3x45sec. (rest 45sec./set)
-Reverse Hyper- 3x20

Setting up OverWatch

Tuesday, 10.12.10

Warm-Up:
-Foam Roll, Stretch, PVC Work, Mobility

Strength:
-Box Squat (to Parallel)- 10x3 @185# (30sec. recoveries)
-Power Snatch- 10x3 @105# (30sec. recoveries)

Conditioning:
-AMRAP-
Double'Unders in 5min. - 215
rest 1min.
10m Sprint in 4min. - 55
rest 1min.
Muscle'Ups in 3min. - 12 (full turn-out)
rest 1min.
Back Squat @225# in 2min. - 7
rest 1min.
GHD Situp in 1min. - 26

Skill:
-Deadhang, strict, full turn-out Muscle'Up- knocked out 3 of these Badboys. Pat Sherwood was teaching MU's at my Cert. a couple weeks ago and I looked like a fucking Pansy because I failed multiple deadhang MU's. These, on the other hand, were strict in every sense of the Word, and were legit. Those are for you, Pat!

Box Squats & Snatches felt good, moved quickly, short rests. The AMRAP craziness was Badass. Had a really good time with it. DU's were pretty sloppy, not a great performance. Sprints were consistent but I should have pushed harder, closer to the 60-65 range. MU's went pretty well, working the full turn-out at the bottoms. Thought for sure I'd have to drop the Squat weight, but I was able to get 7 as Rx'd. Squat might actually be getting better. GHD's were done on a Bigass tire, about as fast as possible.

Cleanse

Monday, 10.11.10

Warm-Up:
-Stretch, PVC Work, Mobility
-"Baseline"- 500m Row, 40x Squat, 30x Situp, 20x Pushup (Games Style), 10x C2B Pullup

Dynamic Effort Strength (move bar quickly):
-Deadlift- 10x3 @295# (rest 30sec./set)
-Strict Press- 10x3 @115# (rest 30sec./set)
-Deadstop Front Squat- 10x3 @135# (rest 30sec./set)

Conditioning:
-Row (D8)- 40sec. Work / 20sec. Rest, x5 sets
218, 206, 203, 204, 204 = 1,035 Total Meters

Skill:
-Ring HSPU Practice
-Extreme Range of Motion HSPU- worked up to a single @7.5"
-Hollow Rocks
-Handstand & Handstand Walking Practice

Is it Friday yet?

Friday, 10.8.10

Warm-Up:
-Stretch, PVC Work

Conditioning:
WOD1- AMRAP in 15:00 of-
15x Hang Squat Clean @95
12x Ring Dip
21x Sit'up (Abmat)

Rds - 4 + 4x HSC

Rest 5min.

WOD2- AMRAP in 15:00 of-
250m Row
7x Squat Snatch @95
21x Double'Under

Rds - 4 + 250m Row

Successfully gamed these workouts as planned. Operated around ~80% capacity on both. It felt really good to go through these workouts knowing I had more in me. Snatches are getting better and more comfortable. No failure on any reps or movements. I'm getting in touch with my different Switches. I'm confident I would be good for 6+ Rds. on both of these WOD's when I'm in Crush Mode.

Still Going

Thursday, 10.7.10

Warm-Up:
-Foam Roll, Stretch, Trigger Therapy, PVC Work, Hip Mobility

Strength/Conditioning:
-Squat Clean & Jerk (Ass to Ankles), with a continuously running clock, every min. on the min. do 1x C&J, add 5# each lift until failure:
160, 165, 170, 175, 180, 185, 190, 195, 200, 205, 210 (clean, missed Jerk)
-Toes-2-Bar- 3x20 (20, 15+5, 7+5+8) (rest 30sec./sets of 20)
-Glute'Ham Raises- 3x10 (rest 60sec./set)
-Hollow Rocks- 3x30sec. (rest 30sec./set)

Rest 4+hrs.

-45min. Boxing Sparring

Definitely starting to feel this weeks accumulation. Disappointed with the C&J ladder, squat cleans fucking wiped me out today. Toes2Bar killed my callouses. Boxing was awesome, as always.

Woods

Wednesday, 10.6.10

Warm-Up:
-Foam Roll, Stretch, PVC Work

Conditioning:
~20-22min. Trail Run

Single tomorrow. Double Friday & Saturday. At least that's the plan...

And, it's only Tuesday...

Tuesday, 10.5.10

Warm-Up:
-Foam Roll, Stretch, PVC Work

Strength:
-Snatch- 1x5x45, 1x3x95, 1x115, 125, 135, 145, 155
-Low-Bar Box Squat- 12x2 @165 (rest 45sec./set)
-OHS- 135x3, 185x1, 185x1, 165x6, 165x5
-Power Snatch- 12x2 @95 (rest 45sec./set)

Rest 4hrs.

Conditioning:
AMRAP in 15:00 of-
200m Run
10x KBS @70#
10x C2B Pullup

Total - 6rds.
(worked on gaming, operated around 80% capacity)

165 was my old 3RM on the OHS, doubled that today. Tomorrow's a single, hopefully no running.

Busy

Monday, 10.4.10

Warm-Up:
-Stretch
-"Baseline" (unbroken)- 500m Row, 40x Squat, 30x Situp, 20x Games Pushup, 10x Deadhang Pullup

Strength: (Dynamic Effort, moving the Barbell quickly)
-Deadlift- 12x2 @275# (rest 45sec./set)
-Strict Press- 12x2 @105# (rest 45sec./set)
-DeadStop FrontSquat- 12x2 @135# (rest 45sec./set)

Conditioning:
-Tabata Row @low damper (D5): Total meters - 845, Avg. Watts on last interval: 358.3

Rest 1hr.

-60min. Trail Ride

Rest 2hrs.

-30min. Boxing Sparring

Certification/Recap

Been fucking busy lately!

I had my certification last weekend (9.25/9.26) and it was Badass, great experience. I won't schpeal on too much about it, but it was fucking Awesome. I worked hard & passed, that's all that need be said. The Coaches were great & instruction was top notch. I think I actually spent most of my note-taking time writing down funny ass quotes from Pat Sherwood & Boz.

The first day we did Fight Gone Bad & the second day we did a Team WOD 12:00 AMRAP with MedBall Cleans, 200m Runs, & Games Pushups. All in all, it was a damn good time in Ann Arbor, & now I'm legit.

-I trained on Monday & Tuesday, nothing special, felt really drained from the weekend.
-Wednesday rest.
-Thursday did some heavy Oly complexes & some other crazy shit out in my yard with a heavy keg, kettlebell, & a med. ball.
-Friday was Trail Running & Rowing Sprints for Watts.
-Saturday held another day of Demolition at my buddy's new house. We took a break to Crush 5lbs. of Pulled Pork & 1lb. of Bacon, in one sitting. Pretty proud of that one.
-Sunday rest.

Tomorrow training resumes...

I Dip, You Dip, We Dip (w/ Chain)

Thursday, 9.23.10

Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Mobility, Stretch

Strength:
-Bench Press- 45x10, 85x5, 105x5, 125x3, 145x3, 170x3, 190x11
-Weighted Dips- 1x5 w/ 38# of Chain, 1x2 w/53# KB + 38# of Chain (91#), 1x1 w/ 30# Vest + 70# KB + 19# of Chain (119#) *PR, 2x5 w/ 38# of Chain
-Rope Climb @15', legless/hands only- 2x consecutive climbs
-Hanging Straight-legged raise (legs remain straight, touch bar)- 3x5

Conditioning:
-Row- 150sec. @95%, 30sec. Sprint (D5)- Total - 857m

The Chains can't hold me down! Pumped up for that Dip PR, that's a record by 14#. Haven't worked heavy dips in quite a while. The Bench felt pretty good, I have been doing my best to take care of my shoulder. I wanted to work some Rope Climbs sans the hands, I was going to go for 3x consecutive climbs but I did 2, up & down with no rest, then called it. My arms were pretty spent by then. Good day!



His Oly'ness

Tuesday, 9.21.10

Warm-Up:
-Stretch, PVC Work, Hip Mobility
-500m Row + 20x Squat

Strength/Skill:
-Full Snatch- 1x5 @45, 3x1 @95, 5x1 @115, 3x1 @125, 1x1 @135
-Every Minute On the Minute perform 1x Clean & Jerk, increase weight by 5# every lift until failure.
I did Power Clean & Jerks: 155, 160, 165, 170, 175, 180, 185, 190, 195, 200, 205, 210, 215, 220, 225 *PR for C&J, 230 (missed jerk) *PR for Power Clean

Conditioning:
-3 rds. of the following, rest 5min. between rds.:
30sec. AMRAP of shoulder-2-overhead @95#
30sec. AMRAP of Deadlift @215#
30sec. AMRAP of Double'Under
30sec. AMRAP of Burpee

Overheads - 23, 22, 20
Deadlifts - 18, 13, 14
DU - 7 (WTF), 28, 29
Burpee - 10, 10 ,10

Crazzzzzzy day. Definitely did not expect any Oly PR's today. I woke up feeling kinda shitty & thought I might be getting sick, but I've been slamming water & fish oil like it's my job and fought through it today. The Snatches went well, no failures, which is definitely progress. They are feeling lighter & smoother. The C&J ladder was sweet! Given the volume & very short rest, I really did not expect to do much more than 205 or so. However, I ended up with a C&J PR @225, and then a Power Clean PR @230. My cleans felt lighter and more fluid. My Jerks were really on point today, flying up. Before today, my best C&J was 215, and my best PC was 225. So, I'm pretty happy with today. The conditioning WOD went pretty well, but WTF happened to my DU's on Rd1?!?

Given all that volume with virtually no rest, I really think I have bigger numbers to put up...

I wanna lift like this guy...



Monday Blues

Monday, 9.20.10

Warm-Up:
-Foam Roll, Stretch, PVC Work
-Jump Rope

Strength/Skill:
-Pistols- 3x1/per leg (unweighted), 3x1/per leg w/20# DB, 3x1/per leg (unweighted)
-Back Squat- 45x5, 95x5, 135x5, 165x5, 185x5, 210x6
-Back Squat- Continuously running clock, every 30sec. do 3x BS @135# w/ 38# of Chains, total of 5 sets (keep bar racked on back the entire time)
-Deadhang Pullup- 15 *PR, 12, 9

Conditioning:
-1k Row- 3:25.9 (1:43/500m Pace) D8
-Hanging L'sit- 25sec.

Back Squat is getting nowhere, fast. Really starting to fucking frustrate me. Lower back started acting up again so I cut my last set out at 6, play it safe to lift another day...

Financially, it Makes Sense to Total a Car

Saturday, 9.18.10

Today I ventured back out to Birmingham for Round 3 of Demolition & Destruction @Greg's new place. I arrived just before Noon & then proceeded to break shit until about 2. Then we went on "break" and hit this up:

Warm-Up:
-Muscle'Up, full turn-out, max set- 5 PR*

Team WOD:
25x Barbell Complex @165 (Power Clean, Front Squat, Overhead, Backsquat, Overhead)
30x Muscle'Ups (I wore a 20# Vest for these)
35x Squat Clean Thruster @135

One man works at a time. Complete all reps of the movement before moving on to the next.

42:44

The Complexes went well. We took turns, back & forth. They were easier than I would have thought, and went very smoothly, didn't come close to failure at all. I knocked out 13 reps & Greg did 12.

The MU's took the longest, neither of us wanted to fail any of them, so we waited it out. I decided to add an element of nastiness & wear a 20# vest. By the end, I had knocked out 12 reps with the vest, and Greg did 18 reps, unweighted.

The Thrusters went very well, surprisingly. I did a couple of sets of 3, then the rest were 4 or 5. I ended with 20 reps, Greg came in with 15.

Burpees went really fast, Greg & I took turns knocking out 5 reps at a time, cycling very fast.

Post-WOD we ate & went back to work. A few hours later we are out at the massive dumpster in his driveway, emptying barrels of "wall" that we had recently destroyed, when Greg throws out the challenge "wanna go head2head on 50 Burpees"? I'm pretty sure he didn't think I would say "Fuck Yes!" Me, being how I am, cannot turn down such a direct challenge. So, 50 Burpees for time it was...

-50x Burpee-
I hit mine in about 2:35 & Greg came in @2:45, which was a PR for him, which is crazy because of all the Work we had already put in. I was about 25sec. off my PR, which is fine with me. After the Burpees, we ate 3lbs. of Salmon & some salad, then ripped a tub outta the upstairs bathroom, then called it a Nite.

All in all, another great day in Birmingham. I was really surprised at how well I did on the Barbell today. Whatever I'm doing must be working. The squat clean type movements are no longer such a Death Sentence for me, and I was really knocking that shit out.



Oly Work & Suicides

Friday, 9.17.10

Warm-Up:
-Foam Roll, Stretch, PVC Work
-"Baseline": 500m Row, 40xSquat, 30xSitup, 20xPushup, 10xPullup
(all unbroken)

Strength/Skill:
-Squat Clean & Jerk- 5x1 @155, 4x1 @165, 3x1 @185, 1x1 @195
-Snatch Balance- 1x3 @95, 1x115, 1x125, 1x135, 1x145, 1x155
-High Hang Squat Snatch- 1x5 @95, 2x5 @115 (bar does not touch ground during set)
-Low Hang Snatch High Pull- 5x5 @145 (bar does not touch ground during set)

Conditioning:
-Suicide Sprint Cone Drill:
5 rds. of- Sprint out 10m & back, out 20m & back, out 30m & back (touch cone every turn-around, rest 30sec./rds)
Rd1 - 28.22
Rd2 - 28.89
Rd3 - 29.19
Rd4 - 31.75
Rd5 - 34.28

Good day of Olympic drilling. Snatches & Snatch Progressions really take a lot out of you. I was feeling all the squatting by the time I hit the Suicides. I really would have liked to go Sub30 on all the Sprints, but by the end, I was hurting. Just couldn't make my legs move any faster, they were feeling so bad by the final 30m on the last two sets, it was horrible. All Sub30 next time...



Chip On This

Wednesday, 9.15.10

Warm-Up:
-Stretching, Mobility WOD, Foam Roll, Trigger Point, PVC Work
-7x Push Press @45# + 14x Double'Under, 3sets

Conditioning:
30x HSPU (hands on stacks of Bumpers, extra 4" range of motion)
40x Toes-2-Bar
50x KB Swing @70#
60x Burpee

Time - 18:46

I am thoroughly surprised my HSPU's showed up today. After all the shoulder brutality on Monday & Tuesday, I wasn't expecting much outta them. The Burpees were by far the shittiest part of this WOD, everything else was quite manageable & dare I say I didn't push myself *too* hard. I definitely entered Attack Mode, but I didn't get the "mid-WOD suicide" temptation. This was really about gaming & breaking things up into manageable sets. Rest is on the docket for tomorrow.



The Rock

Tuesday, 9.14.10

Warm-Up:
-Stretch, PVC Work, Shoulder Mobility

Strength/Conditioning:
-Bench Press- 45x10, 95x5, 125x5, 150x5, 170x15
-Pullups (kip)- 3x25 (unbroken)

-5 sets of:
*pick up jagged, heavy fucking rock (aka "The Rock"), shoulder it, walk 15m, turn around, walk back 15m ("The Rock" weighs 145#)
*Waiter Walk 30m w/70# KB, Right Arm
*Waiter Walk 30m w/70# KB, Left Arm

-Prowler @160#, 6:00 total of:
Push 30sec./rest 30sec.
Drag 30sec./rest 30sec.

Bench was pretty weak today, not very happy with that. I'm sure yesterday's heavy DB's didn't help. "The Rock" is a 145# of AssKickery. I dug it up out of my yard a couple years ago, just kinda been sitting out behind the garage. That thing is Brutal, and hurts like fuck setting on your shoulder. Definitely going to be using it a lot more.

Rock On



Monday Funday Double

Monday, 9.13.10

Warm-Up:
-PVC Work & Stretch
-Handstand Wall Run Practice

Strength:
-AMRAP Handstand Wall Run Shoulder Taps in 60sec. - 53
-High Bar Back Squat- 95x5, 135x3, 165x3, 185x3, 205x3, 225x3, 245x1

Conditioning:
6 sets of AMRAP in 90sec. of-
1x Squat Clean w/ 60# DB's
2x Shoulder-2-Overhead w/ 60# DB's
3x Burpee

Rest 3min./sets

Rd1 - 5
Rd2 - 3+Clean+1xOH
Rd3 - 3+Clean+2xOH+2xBurpee
Rd4 - 3
Rd5 - 3+Clean+1xOH
Rd6 - 3

~2hrs. Rest

-Row- 3 sets of:
150sec. Row @2k race/pace, 30sec. sprint (3:00 total), Rest 6min./sets
Rd1 - 1:52/pace before sprint, total meters - 822
Rd2 - 1:50/pace before sprint, total meters - 833
Rd3 - 1:49.5/pace before sprint, total meters - 837

The Wall Runs were fun. I was on a Blazing pace up until about rep 30, then I lost it. Back squats were tough, I don't ever work High Bar, but I will. The WOD was deceivingly fucking tough! The overheads were the sticking point. I wasn't using a Thruster out of the bottom of the clean, I stood up, reset, then push pressed all of them, so that took me back quite a bit. Definitely do a thruster outta the clean, it helps a lot. Came back a couple hours later and hit up the Rowing, which went pretty well. I'm starting to hate rowing a bit less, I think...

Demolition & Muscle'Ups in the Rain

Saturday, 9.11.10

Warm-Up:
-Stretching & some light Clean & Jerks

Strength/Conditioning:
-AMRAP in 20:00 of-
3x Power Clean & Jerk @165#
5x Muscle'Up
7x Box Jump @30"
200m Run

Total - 5rds. + 3x C&J + 2x MU

-Muscle'Ups with full turn-out at bottom- 2x3, 2x2

Went out to Birmingham to help my Buddy demolish some more of his new house. We took a lunch break to knock out a WOD & devour some awesome Steak. We conducted this workout in the rain, which added an element of, well, wetness. The workout was great, my running was ABSOLUTELY horrible, as usual. Everything else went alright. Greg & I both posted the same score, right down to the last MU, crazy. We both worked some MU's afterwards, I practiced them with the full turn-out at the bottom and hit 3 consecutive, 2 different sets. Then another 2 sets of 2. For the first time working them, I was pretty happy. Not to mention, these MU's were done in huge construction gloves, when we were taking a rest from breaking shit.

For helping with all the Demo work, Greg hooked me up with one of those little "Flip" video cameras, this thing is Badass! I'll be recording a lot more training endeavors. Thanks again Greg!

Here is a video of one of the rounds from today's session. Maintaining any sort of grip on a set of wet rings is... Interesting.

Crap

Friday, 9.10.10

Warm-Up:
-PVC Work & Stretch
-"Baseline"- 500m Row, 40x Squat, 30x Situp, 20x Pushup, 10x Pullup

Strength/Skill:
-Power Clean, touch-n-go reps, no resting on the ground, may rest in rack position, rest 5min./set- 1x15 @145, 1x12 @155, 1x9 @165 (one re-grip on last set)
-Snatch Balance- 1x2 @95, 1x135, 2x1 @155
-Snatch Pulls, as high as possible- 3x3 @155
-Front Squat- 185x3, 165x3, :(

FUCKKKKKK! Yikes, I haven't felt this fucking worthless in a long time. Body was weak & uncooperative, at best. Front Squats were supposed to be 6x3 heavy sets, which obviously didn't happen. Snatch Balances were laughable. Power Cleans were harder then they should have been. Damn it, I'm pissed. I was prescribed some muscle relaxers for a pinched nerve thing in my neck/back and have been taking them at night to sleep. This was the first training session since I started taking them and it has me wondering if those piece of shit pills are leaving me in a weakened state.

I may go back later tonite and do some Front Squats, depending on my scale of worthlessness at the time. What a bunch of Crap...

Extracurricular Activities

Wednesday, 9.8.10

Warm-Up:
-Foam Roll, Stretch

Strength/Conditioning:
-L'Pullups- 3x5
-Weighted Chinups- 3x5 @35#
-Alternating DB Strict Press- 3x6/arm @60# DBs
-DB Curls- 3x5/arm @60# DBs, 3x7/arm @50# DBs, 3x9/arm @40# DBs

-WOD: 5rds. of-
60sec. to complete 150m Shuttle Run (two turnarounds) + AMRAP Double'Unders (60sec. rest/rds)
Double'Unders: 15, 10, 12, 16, 15
Total: 68

-Static Ring Hold (full lockout) with 30# Body Armor, 120sec. total, for time: 5:05
-Kettlebell Grip Test with 2-53# KBs, no re-gripping - 6:10

Today was Fun!

Popped Ribs/Pinched Nerve & Chopped Mits (and I still made my Date with "Linda")

Tuesday, 9.7.10

Warm-Up:
-PVC Work, Stretch
-5x Pullup, 10x Pushup, 15x Double'Under, x2sets

Strength/Conditioning:
"Linda" - 10.9.8.7.6.5.4.3.2.1 reps of: 1.5x Bodyweight Deadlift + 1x Bodyweight Bench Press + .75x Bodyweight Squat Clean
Deadlift - 275#
Bench Press - 185#
Squat Clean - 140#

Time - 43:01

Wow. That sucked. First time I've ever tackled this girl, and she's a Bitch. I didn't get any real sleep last nite, and did NOT feel like doing anything like this today. I apparently have a misplaced rib poking out some muscle and/or a pinched nerve type thing. This has been getting worse for months and often causes my left arm to go numb. It's really been affecting my sleep lately, so hopefully I can work it out. My hands are also thoroughly destroyed after the last few workouts, time for some maintenance.

I guess all things considered, I have to chalk this up as a Victory. I think a lot of people do this WOD with Power Cleans. That would have been Heaven compared to the squats, damn that sucked.

Happy Birthday to my Pup, Odin the Fury! He's 4 today and just as much a lil' asshole as when I first brought 'em Home :)

Dynamo

Monday, 9.6.10

Warm-Up:
-PVC Work, Stretch

Strength:
-Pistols- 3x3 (each leg)
-Back Squat (Dynamic)- 115x5, 135x5, 165x5 (all loads are +38lbs. of Chain)

Conditioning:
-6x500m Row (Row at 2-3sec. faster than 2k Race Pace) (Rest 3min./sets, between sets 3 & 4 rest 6min.)
1:43.4
1:41.8
1:44.3
1:41.7
1:46.6
1:41.1

Picked up on two 14' lengths of heavy tow chain, 19# a piece. Now I can incorporate a little Dynamic Effort training...

Weakness

Friday, 9.3.10

Warm-Up:
-Foam Roll, PVC Work, Stretch

Strength/Skill:
-Snatch (squat)- 1x5 @45, 1x3 @65, 4x1 @95, 4x1 @110, 4x1 @125,
1 @135, 1 @140 (PR for Squat)
-Clean (squat)- 4x1 @135, 4x1 @160, 4x1 @185

Conditioning:
6rds. of-
90sec. to complete 250m Row + AMRAP Squat Snatch @95, score is total Snatches, rest 60sec./sets

4,3,3,3,3,3 - 19 total

As you can see, Snatches are a severe weakness. The 140PR flew up beautifully & was probably the prettiest lift I've ever done. Damned if I can duplicate that again...

Abandon All Hope, Ye Who Enter Here

Thursday, 9.2.10

Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Stretching
-"Baseline": 500m Row, 40x Squat, 30x Situp, 20x Pushup, 10xPullup

Strength/Conditioning:
-75x KB Swing @70# - 3:54
rest 3:54
-50x KB Swing @70# - 3:55
rest 3:55
-25x KB Swing @70# - 1:56
rest 3:00
-20x Muscle'Ups - 6:32

Rest ~5hrs...

Run: (On = run at manageable, quick pace) (Recovery = Jog, keep moving)
5:00 On
4:00 Recovery
4:00 On
3:00 Recovery
3:00 On
2:00 Recovery
1:00 On
5:00 Recovery

Approx. 4400m covered

Kettlebell swings were rough. Banged out 40 consecutive on the first installment, then all downhill from there. Back was seizing up pretty bad. Tore the shit outta my hand too, made for a Bloody Kettlebell. Muslce'Ups were pretty damn slow, the last ten were faster than the first ten. Could definitely be better.

The running was just super shitty. It was supposed to be near maximal efforts on the "On" parts, then recovery jogs on the "Recovery" parts, but I just can't maintain like that on distance runs. My whole thing was mostly just a jog, with some intermittent intense effort, mixed in with some backwards running, and a little walking. Very shitty...

Today, my Rampage through Hell, begins...

Rest Tomorrow

Tuesday, 8.31.10

Warm-Up:
-Foam Roll, Trigger Therapy, Stretching, PVC Work
-Butterfly Kip Practice
-"Baseline"- 500m Row + 40x Squat + 30x Situp + 20x Pushup + 10x Pullup

Strength/Skill:
-Snatch Balance- 1x3 @45#, 1x3 @75, 1x3 @95, 1x3 @125, 2x1 @135
-Snatch Complex: Power Snatch + Snatch Balance + OHS + Hang Power Snatch (no letting go of bar on complex)- 5 @95
-Deadlift- 135x5, 235x5, 335x3
1, 2, 3 @375#
1, 2, 3 @375
1, 2, 3 @375
-Ring Work- Inverted Tuck to Back Lever, Front Lever progressions, & Skin the Cats

Conditioning:
5rds. of-
5x Power Snatch @95#
200m Row

Time - 6:30

-Muslce'Up to max L'Sit hold- 16.81sec.

Rest tomorrow...

Bottom-2-Bottom

Monday, 8.30.10

Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Stretch
-5x Clapping Pushup + 10x Jumping Jax + 15 Double'Under, x3sets

Strength:
-Bench Press- 45x10, 95x10, 135x5, 165x3, 205x3
1, 2, 2 @220
1, 2, 2 @220
1, 1, 1 @220
-Ring Dips- 30# Armor x6, 35x8, 53x5
-Deadhang Pullups- 12, 12, 11

Conditioning:
-Tabata Prowler Push @110# (full 8rds., nonstop pushing each 20sec. interval)
rest 3:00
-Tabata Bottom-2-Bottom Squats- 18, 12, 9, 9, 10, 8, 9, 10
lowest score - 8, Total reps - 85

Felt good to tax the upper body today with some Heavy pushing & pulling. The back to back Tabatas were pretty tough. The Prowler is always a slut, but I fought through that one pretty well. Pushing on grassy, uneven terrain makes for even more difficult times. This was the first time I've done B2B squats, and after the Prowler session, my legs were fired up. It's really shitty having your 10sec. rest period being spent in the bottom of a squat...

Litvinov Redemption

Sunday, 8.29.10

Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Stretch
-400m alternating running forwards/backwards, side shuffles, & Carioca

Strength/Conditioning:
-"Litvinov" Sprints- Front Squat 165x8 (power clean into position, 8 consecutive reps) + 400m Run (drop Barbell, start running), x3 sets
-200m Walk with Barbell on back @165#
-200m Walk with Barbell on back @135#
-Run 20sec./Walk 40sec. for 8min. (~1200m covered)
-15yards forward rolling Somersault + 15yards backwards rolling Somersault
-20yards forward rolling Somersault + 20yards backwards rolling Somersault
-25yards forward rolling Somersault + 25yards backwards rolling Somersault
-Walking Handstand Practice

Today was a great day at the track, put in some decent Work. Friday I was pretty sore, ended up doing about 10-11hrs. of Demolition & various other work on my Buddy's new house. Saturday I did a few Pistols, Back Squats (which sucked), then a 20:00 workout that involved 15' Rope Climbs & 100# Sandbag Shenanigans, but my sandbag kept breaking open so I could only get through about 10min. of it. Just a shitty day overall.

Today helped make up for yesterday. It felt good to get some sprinting/running in, even though I despise it. The Litvinov sprints are something special, and I'll be incorporating them semi-regularly. The guy that made these famous, Sergey Litvinov, was a world champion Hammer thrower. At 5'10" & 196#, he would Front Squat 405x8, then run a 75sec. 400m. And then do it two more times. Freak of Nature? Check.

The Somersaults were great. They were fast, clean, & consecutive. The backwards rolls were fun, they were kind of a backward roll into a back handspring. Pretty cool stuff. Closed out with some Handstand walking, then called it a day...

Do Work

Thursday, 8.26.10

Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Stretch

Strength:
-Overhead Squat- 45x5, 95x5, 135x3, 155x1, 175x1, 195x1 PR*
-Deadlift- 185x5, 235x5, 285x3, 315x15
-Good Morning- 2x8 @185

Conditioning:
5 rds. of- 5x Thruster @135# + 5x C2B Pullup = 4:27
Rest 3min.
5 rds. of- 5x Squat Clean @135# + 5x Ring Dip = 6:43
Rest 3min.
5 rds. of- 5x Hang Power Clean @135# + 5x Handstand Pushup = 4:40

Total Work Time - 15:50

Hard Hittin' Thursdays... Gotta Love em'. The OHS PR felt good, really happy with that. I went for 205 but my shoulders weren't having it. The Deadlift went really well, the rehab on that is coming along nicely. Instead of doing a heavy wave of DL's today, I just went for a high rep set at a moderate weight. I pulled 15x reps @315# like it was nothing. I pulled them fast & clean, the weight felt light, and I could have pulled more, but I cut out at 15 while my form & technique were still very strong.

I did the conditioning part before, in April of this year. I ended up slower by 13sec. on the first part, faster by 22sec. on the second part, and slower by 36sec. on the last part. Last time I had just pulled a few heavy single DL's beforehand, then attacked the workout, so given today's workload, I think I'm right on par or better than 5 months ago, definitely stronger. My shoulders were just too fatigued to Murder the HSPU's like I normally would & the thrusters proved heavy towards the end.

Push n' Pull

Tuesday, 8.24.10

Warm-Up:
-Trigger Therapy, PVC Work, Stretch

Strength/Skill:
-Bench Press- 45x10, 95x5, 135x5, 165x3, 185x10
-Ring Handstand Pushups- Worked on kicking up, locking out, & balancing. Had a couple guys there to help. At the end I was able to kick up and lock my legs by myself and knocked out 3-4 solid reps.
-Bench Press- 10x2 @155# (rest 30sec./set) (fast, explosive reps)
-Rope Climb @15' w/ 30# Body Armor- 5x ascents
-Death by Pullups w/ 30# Body Armor- 14rds. +10

Decent day today, just strength & skill. This is my 4th day on, so I'll be taking it relatively easy tomorrow, even though I feel pretty good. I'm going to start working the Ring HSPU's more often because I think I could be pretty decent at them. My rope climbs are getting better and better, I'm getting up that rope really fast, even when weighted. The Death by Pullups went pretty well. I did this about a year ago with a 25# vest and hit 12rds. +11, so this time I was 5# heavier and hit 26 more Pullups.

86 the Legs

Monday, 8.23.10

Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Stretch

Strength:
-Pistols- 3x3 (each leg)
-Back Squat- 95x5, 125x5, 165x3
2, 4, 6 @195#
2, 4, 6 @195
2, 4, 6 @195
-Squat Clean & Jerk- 9 single reps for form @165#

Conditioning:
5 rounds of-
30m Standing Broad Jump
60m Run
30m Prowler @140# (15m Push, 15m Back Drag)

Time - 9:52

Good Monday. Squat rehab is coming along, although very slowly. Pistols were on point today, those are getting pretty decent, they were deep & well balanced today. Squat Clean & Jerk went alright, it's always good to work form. The WOD today was great, definitely had the intended stimulus. The times at the gym were 10:34 & 10:40 for Matt & Shipp, respectively. Really good effort today. Legs should be nice & fried...

Box Me Up

Sunday, 8.22.10

Warm-Up:
-PVC Work, Stretch
-5x Hang Power Snatch + 5x OHS @95#, x3 sets

Strength/Conditioning:
-Chin'Ups- 10, 10, 10
-5min. Shadow Boxing w/ weighted gloves (3#)
-20min. Heavy Bag Work w/ ankle weights (5#)
-Thai Kicks (low)- 25x Right, 25x Left
-Hanging L-Sit- 31sec., 22sec., 20sec.

Good day of heavy hitting, sweating my ass off in the Garage. I'm toughening my shins back up, which takes some time & pain tolerance, but I'll keep kicking shit. I'm going to teach my Buddy how to hold pads so I can get back to some decent training. Working on my own can suffice, but working with a partner is ideal. Finally hit a +30sec. L-Sit today, happy with that. I'm going to keep working those and see if I can't work up to that elusive 60sec. hold...

My favorite, and most influential Boxer

The Hills

Saturday, 8.21.10

Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Stretch
-5x Pull'Up, 10x Push'Up, 15x Squat

Strength:
-Strict Press- 45x5, 95x5, 125x3
1, 2, 2 @150
1, 1, 1 @150
-Handstand Push'Ups, on 3.5" Blocks, head to ground- 4, 7, 5

Conditioning:
-Hill Sprint Suicides, x3
-WOD- 10.8.6.4.2.4.6.8.10 reps of Double KettleBell Push Press w/ 2-53# KB's
Up & Down Hill Sprint in between each set of Push Presses, begin and end with Hill Sprint (10 total)

Time - 13:33

Took yesterday off, back was definitely feeling Thursday's actions. Back was feeling better today, but my Press was Mega weak for some reason, disappointed with that. HSPU's felt good, deep. The WOD was a brutal one, done at a local sledding Hill. Given the strength work today, my shoulders were definitely fired up for this one. I suck at running, so the hill sprints took a lot out of me and were aggravating my lower back as well. This Hill that we train at is sick, it doesn't have a steady incline/decline, it's more like a half-pipe, pretty level, then BAM, you're running up a fucking wall. Good stuff. My Buddy joined me for the workout and DOMINATED! He killed the shit in 9:36 using 50# DB's, so kudos to him for that Beast effort.

Unit Selection

Thursday, 8.19.10

Warm-Up:
-Foam Roll, PVC Work, Stretch

Strength:
-Deadlift- 5x135, 5x205, 3x255, 3x305
1, 2, 3 @365
1, 2, 3 @365
1, 2, 3 @365
-Good Mornings- 3x8 @185

Conditioning:
WOD1
1, 2, 3, 4, 5 reps of-
Thruster @165#
Muscle'Ups

Time - 10:49

WOD2
(3 Rounds, each round is 3:00 long, rest 3:00 between rounds)
(Score is total time from WOD1 (in seconds) minus the total reps of WOD2. Lowest score makes Selection)

Prowler Push 30m + Prowler Drag 30m @160#
Use the remaining time to complete max reps of 53# American Kettlebell Swings - 40
Rest 3:00
Prowler Push 30m + Prowler Drag 30m @160#
Use the remaining time to complete max reps of Big Tire Flips - 18
Rest 3:00
Prowler Push 30m + Prowler Drag 30m @160#
Use the remaining time to complete max reps of Deadlifts @185 - 22

Total time (in seconds) of WOD1 - 649
Total reps of WOD2 - 80
WOD1 - WOD2 = 569

Unit Selection Grade - 569

Deadlift rehab is coming along quite nicely. Pulled 18reps @365# with no pain what-so-ever. The Thruster/MU was a whorish combo. I had much higher expectations for this one, but my MU's were not cooperating. Thrusters were heavy, too. I would like to do this again and get closer to the 7-8min. mark. The 2nd workout was really a testament to how your back holds up under pressure. I kept my pushes & drags pretty smooth, all out efforts, hence the rest periods. Good day all around with some pretty nasty work output.

Unit Selection. Anything in this Life worth being a part of takes sacrifice. Being a part of something greater than yourself takes dedication. To be fully accepted into something out of the ordinary, something that crushes mediocrity, you must endure a selection phase, to weed out the weak. There is an alarmingly small percentage of people who are willing to do anything outside of their comfort zone, which makes what we do so much more interesting. Being at the top is of no consequence, it's getting there that takes an indomitable will & a relentless determination, both of which you must possess to join our ranks.

Train Harder. Destroy Something...

Double'Under Debacle

Tuesday, 8.17.10

Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Stretch

Strength:
-Bench Press- 10x45, 10x95, 5x135, 3x165, 3x195
1, 2, 2 @220
1, 2, 1 @220
1, 1, 1 @220
-Dips (unweighted, bar)- 22, 20, 16

Conditioning:
AMRAP in 20:00 of-
2x Rope Climb @15'
20x GHD Sit'up (on big tire)
40x Double'Under

Total - 4rds. + 2x RC, 20x GHD, 1x DU

Bench Press was definitely heavy today. The AMRAP was a pretty good combo. My rope climbs went surprisingly well. The GHD's hurt, it just isn't the same doing them on a tire. My double'unders were weak as shit today, they did NOT show up to play. I think the most I managed to string together was about 10, most were done as 2's & 3's, which is just plain fucking stupid. I could do really well on this WOD given a GHD machine & some decent double'unders. Some days I'm good on the rope, others it would be better used to hang myself with...

Back on the Prowl...

Monday, 8.16.10

Warm-Up:
-Foam Roll, PVC Work, Stretch

Strength:
-Squat Clean- 1x3 @135#, 1x3 @165#, 1x185, 2x1 @205
-Back Squat- 5x135, 3x185, 3x215, 1x215
2, 4, 6 @185
3, 5, 7 @185
4, 6, 8 @185
-Deadhang Behind the Neck Pullups- 8, 9, 8

Conditioning:
AMRAP in 15:00 of-
100m Row
30m Prowler Push @110#
30m Prowler Drag @110#
(1st round starts with 100m Row, each subsequent round increases rowing by +100m. Rd. 1 is 100m, rd. 2 is 200m, rd. 3 is 300m, etc.)

Total - 4rds. + 500m Row

I never feel on top of my game on Mondays for some reason. I'm usually coming off a rest day on Sunday, but I still never feel 100%. My squat game fucking S.U.C.K.S. and the squatting rehab is very slowwwwww going. What I can't do in weight, I'm doing my best to make up for in volume. Today is the first day I've used the Prowler in a while, it's just as big of a slut as I remember...

Mini-Lynne

Saturday, 8.14.10

Warm-Up:
-Foam Roll, PVC Work, & Stretch
-Bench Warm-Up- 10x45, 10x95, 5x135, 5x165

Strength/Conditioning:
-"Mini-Lynne"- 3rds. of max Bodyweight Bench Press (185) + Max Pullups (rest as needed between rds.)

Rd1 - 12 / 22
Rd2 - 8 / 20
Rd3 - 6 / 19

Total - 87

-Hanging L-Sit Hold- 24sec., 22sec., 21sec.

Today probably wasn't the best day to do a "Lynne" type workout. This is the end of a pretty hard week, and my body is definitely feeling it. Today could have gone better, but considering that my Bench Press 5RM was 185# not too long ago, I think there is good progress here. L-Sits are coming along as well, just a week or two ago holding for 15sec. was tough, now I can consistently hold for 20sec. or longer, even at the end of a training session.

Getting suited & booted for my Buddy's wedding today, and not lifting a Damn thing tomorrow. Body is thoroughly broken down, and is now ready to build back up...

Track Fu

Friday, 8.13.10

Warm-Up:
-Foam Roll & Stretch
-400m Jog (alternating forwards & backwards)

Conditioning:
-400m Sprint- 1:10 *PR*
-100m Sprint, x5- 14.75sec., 15.10sec., 17.50sec., 18.72sec., 17.31sec. (100m walk back as rest period, about 60-80sec. rest)
-400m Backwards- 2:52
-Stadium Run/Climb- 9:22

Running sucks...

Well, running sucks. My legs were actually pretty damn sore from yesterday, so I'm glad I could move as well as I did today. I haven't ran a 400m in over a year, so I must be doing something right to keep my sprinting decent without sprinting. Stadium Runs are always Badass, and I usually set a clock and run for 20:00 straight, but today I just clocked how long it took to traverse the entire bleacher set, there & back.

Pukey... Almost.

Thursday, 8.12.10

Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, & Stretching

Strength:
-Strict Press- 10x45, 5x95, 3x115, 3x135, 1x150, 1x165 *PR*, 1x170(f)x
-Thruster- 3x5 @175#

Conditioning:
10x Front Squat + 10x Push Press + 10x Thruster @115#
2x C2B Pullup + 2x Box Jump, 37" + 2x Burpee

8x Front Squat + 8x Push Press + 8x Thruster
4x C2B + 4x Box Jump + 4x Burpee

6x Front Squat + 6x Push Press + 6x Thruster
6x C2B + 6x Box Jump + 6x Burpee

4x Front Squat + 4x Push Press + 4x Thruster
8x C2B + 8x Box Jump + 8x Burpee

2x Front Squat + 2x Push Press + 2x Thruster
10x C2B + 10x Box Jump + 10x Burpee

Time - 20:50

Closest I've been to puking during a workout, possibly ever. Everything was just really tough today, especially after the PR Press & those HEAVY thrusters. I did this workout a year ago, on 6.10.9, in 21:35. I was hoping to crush my old time, but given the workload today and still beating the old time by 45sec., I guess that's pretty good. I rested way too much and just all around was not having a good time. Plus, I'm pretty sure last year's workout involved a 32" Box Jump, but not certain. However, I do know that it sure as shit was not 37".

So, all in all, this Machine has certainly been upgraded from a year ago. Progress Baby, Progress...

My good buddy that I train with, and also Coach, has been seeing some excellent progress under my programming as well. He strict pressed 200# today which is a 25# PR. Yes, I said it, 25#...

Today's Fuel

Armored Defense

Tuesday, 8.10.10

Warm-Up:
-Foam Roll, Trigger Therapy, PVC work, & Stretching

Strength/Skill:
-Squat Clean- 1x5 @45, 3x1 @135, 3x1 @165, Every Minute on the Minute for 10:00: 1x Squat Clean @185
-Pistols- 3x3 (each leg)

Conditioning: "Armored Defense" w/ 30# Body Armor
Deadlift @315# - 2, 4, 6, 8, 10
In between DL sets, do 1rd. of-
3x C2B Pullup
6x Games Pushup (hand release)
9x Squat Jump

Time - 11:29

I just started Deadlifting again a little over a month ago after having to give that & squatting up for quite a while to get my back fixed. The DL rehab has been going pretty well, but I am obviously not back to 100%. I could potentially DESTROY this workout, judging by the fact that I went into the last set of Deads @6:00, and finished @11:29... Fucking Pathetic. I guess it's good that I could even do this WOD, because a couple months ago, even pulling singles @250# were out of the question. Once I get my pulling capacity back up to multiple reps @400+ lbs., I'll give this a thorough thrashing. I'm really fucking pissed off about this, I was on par to Crush this WOD, but had to pull singles at the end to save the back.

Blog Induction

I started a fucking training Blog! Haha!

Monday, 8.9.10

Warm-up:
-PVC work & stretching
-Jump Rope- 3:00

Strength:
-Bench Press- 45x10, 135x5, 165x5, 185x3, 215x1, 235x1 PR*, 245 (x)f
-Ring Dips- 4, 4, 4, 4, 3 @53#
-DeadHang Pull-Ups- 12, 12, 8

Conditioning:
"Centurion" - (Do 100 total reps of each first movement in each couplet. Every 5 reps, do 1 rep of the second movement in the couplet. So, it would look like 5x Jumping Jax, 1x Situp, 5x Jumping Jax, 1x Situp, etc., until you hit 100x total Jumping Jax. Then you move right into the next couplet, continuing, nonstop, until complete.)

Jumping Jax - Situps
Situps - Squats
Squats - Pushups
Push-ups - Burpees
Burpees - Lunges

Time - 47:26

All of the 5x rep sets were unbroken, burpees were slowwwwwwww. Situps were unanchored Abmat. This workout was designed to be done for completion but I put a watch on it for Shittles & Giggles.

This workout was stupid, wouldn't recommend doing it. It didn't really have a point. I found this workout on a website and it was basically a "challenge" to anyone to see if they could actually do it. I obviously didn't take it too seriously, but I guess 600 total reps of bodyweight bullshit after a solid strength session is good for something. (?)