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...