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...