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. (?)