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7/22/14
Week 6 – day 1 = done

7/23/14
Week 6 – day 2 = done
* skipped box jumps for time

7/24/14
Week 6 – day 4 = done

7/25/14
Week 6 – day 5 ~ partial — rotator cuffs were bothering me, took it easy on the E2MOM

7/27/14
Week 6 – day 6 ~ partial – only DL

7/28/14
Week 7 – day 1 = done
* thrusters: 135x 15, 155x 10, 165×8… up weight to 165#
* bench was full, subbed high rep pushups (~35-40 approx)

7/29/14
Week 7 – day 2 = done
* squats all done at 10# less. Last 3 sets = 265#x2
* Modified “Fran” (done at end of WOD) 15-12-9 (thrusters 95# / C2B pullups)
= 3:57 — L-O-N-G (~10-15s) walk between barbell and bar

7/31/14
Week 7 – day 4 = done

8/2/14
Week 7 – day 5/6 mashup = done

8/4/14
Week 8 – day 1 = done

8/5/14
Week 8 – day 2 = done

8/6/14
week 8 day 1=done

B- muscle clean (185 – 205#) x 10, 8, 6
C- Push jerk (185#) x 12, 9, 8
D- 1.Floor press negatives (215) x 6
2. Bent over rows (185#) x 6

8/7/14
Week 8 – day 2 = done

8/8/14
A- gymnastics etc
B- squat @ 2-3 min
5/3/1 – 75%, 80%, 85%
5/3/1 – 80%, 85%, 90%
C- EMOM (8 rounds = 24 min)
1. Squat clean 225# x 2
2. C2B x 10
3. GHD x 10
* only 8 rounds — rotator cuffs sore

8/10/14
* AWAY workout
30 squat cleans for time (135#) = 2:15
rest 5, then
21-15-9
– KBS, burpees
= 4:40
rest 5, then
row 500 m =~ 1:50

8/12/14
Week 9 – day 2 = done
“Annie” = 5:35
* I suck at sit ups

8/14/14
Week 9 – day 4 = done

8/15/14
Week 9 – day 5 = done (?)


8/25/14
Week 11 — testing week – day 1 = done
Squat = 385# (ties PR) (boo)
Weighted pull up = BW + 90#; BW + 100# = fail (PR)

8/25/14
Week 11 — testing week – day 2 = done

8/27/14
Week 11 — testing week – day 4 = done
DL (1RM) = 415#

8/28/14
Week 11 — testing week – day 5 = done
Snatch = 200# (PR)
C&J = 265# (ties PR)

NOTE: weeks 1-5 of summer 2014 cycle. Focus on GPP.
full programming, as usual, is in excel sheet

6/16/14
Week 1 – day 1 = meh
NOTE: feeling effects of drinking last Saturday (6/14). This workout was awful
Cut volume/metcon in 1/2 due to shittasticness

6/17/14
Week 1 – day 2 = done

6/19/14
Week 1 – day 4 = done
Mecon times:
2:13, 2:17, 2:22, 2:21, 2:28

6/20/14
TRACK DAY
Week 1 – day 5 = done
1 mi ~ 7:30
.75 mi ~ 4:30
.5 mi ~ 3:10, 3:40
Tabata’s sucked

6/20/14
Week 1 – day 6 = done …. ?
* fell off a bit on the last metcon (reg 14.3). Perhaps a tad much volume this week (?)
Capacity test = 75/60/21/14 = 170

Week 1 notes:
Overall, feel pretty good. Day 1 sucked (due to last weekend). Rest of the week felt pretty good. Lots of lactic acid build-up in the tabatas, but able to recover comfortably. Feeling tired but okay at the end of the week.

6/23/14
Week 2 – day 1 = done… felt good

6/24/14
Week 2 – day 2 = done

6/26/14
Week 2 – day 4 = done
* squats: only 7 sets, not 10

6/27/14
Week 2 – day 5 … meh
* felt like shit but did it

6/29/14
Week 2 – day 6 = done

6/30/14
Week 3 – day 1 = done
* “10-10-10″ = 40:59

7/1/14
Week 3 – day 2 = done
* only 2 rounds of skill work due to time
* scaled metcon (slightly) –recovery from Monday

7/3/14
Week 3 – day 4
*metcon = 9:48
squats: 7 sets–had to leave due to time

7/4/14
Week 3 – day 5 = “Murph” = done
Murph = 38:10 (PR)
* first 1/2 in 25# vest

7/7/14
Week 4 – day 1 = done

7/8/14
Week 4 – day 2 = done
** legs felt weak on the squats — only sets of 7/5/3

7/10/14
Week 4 – Day 4 = done
* 8 sets of squats (not 10) @ 275#, not 315#
* over training?
Metcon= Nate Modified
3 bent over rows (135#)
4 HSPU
8 high pulls from high hang (sub KBS) 75#
= 17 rounds (I think… lost count, could have been 16 rounds)

7/11/14
Week 4 – day 5 = done
* more speed drills, no tabatas

7/13/14
Week 4 – day 6 = done
* Metcon ~11 min

7/14/14
Week 5 – day 1 = done

7/15/14
Week 5 – day 2 = done

7/17/14
Week 5 – day 4 = done
* metcon = “2007”
= 12:23

7/19/14
Week 5 – day 6 = done
* Squat test = 385# (20# PR), 390#-Fail
*note: knee was bothering me when snatching. Decided to sub the metcon for 500m rowing repeats. Save to train Monday
Row 500 m (rest 3 min b/w) = 1:45, 1:48, 1:49, 1:49, 1:51

* Metcon SCORE: INCOMPLETE
A1: A2: A3: A4:
* compare to 1/18/14, 2/23/14, 5/3/14

1RM TEST WEEK. Next cycle starts 6/16/2014.

6/9/14
– squat 1RM = 365# , 375# = Fail… probably could have hit 370, didn’t test
(PR)

10 rounds
– row 250 m
– rest 1 min
= 54, 53, 55, 56, 56, 54, 55, 53, 54, 54

6/10/14
Snatch 1RM = 185#, failed 195 x 3
C&J 1RM = 265# (PR + 20)
NOTE: on 4/26/14 =195# (current PR), failed 205# x 3
(snatch / C&J) =~ 70-73%

6/12/14
DL 1RM = 425# (PR)
Bench 1RM = 265# (PR)

100 box jumps (26″) for time
= 3:42

6/13/14
F Squat = 295#… fail at 305. Didn’t warm up properly

5/5/14
Week 6 – day 1 = done
* felt good, much better than week 1 day 1–body has adjusted to the volume

5/6/14
Week 6 – day 2 = done
* skipped last set of jerks as failed on set 5
* subbed floor presses for bench

5/8/14
Week 6 – day 4 = done

5/9/14
Week 6 – day 5 = done
* Note: doing high %’s EMOM is too little rest; need to move them to 90sec-2min

5/10/14
Week 6 – day 6 = skipped / vacation

5/12/14
Week 7 – day 1 = done

5/13/14
Week 7 – day 2 = done

5/16/14
Week 7 – day 4 = done

5/17/14
Week 7 – day 5/6 mashup = done
* heavy double hang snatch = 175#
* metcon 1 = 8:05
* metcon 2 = 2:18

5/19/14
Week 8 – day 1 = done
* DL max = 370# x 4 reps

5/20/14
Week 8 – day 2 = done

5/21/14
Week 8 – day 5 = done
* heavy muscle clean = 205#
* heavy clean = 225#, 245#=F

5/23/14
Week 8 – day 4/5 mashup = done

5/24/14
Week 8 – day 6 = **missed**
* at SoCal regional

5/26/14
Week 9 – day 1 = **missed** = sick

5/29/14
*still sick
A- 2x / untimed
– 15 T2B or Candlestick rollups
– 30 sec plank
– 10 TGU
– 1 min HS hold
– 8 dips

B- f.squat (@ 2-3min)
– 5 sets: 215# x 4 (@41X1)

C- Clean (@ ~2min)
155 x 3
(205 x 3)2
225 x 2
245 x 1

D- Deadlift (@ ~2min)
5 – 300; 3- 340; 1- 385

E- Bench (@~90 sec)
5- 195; 3- 215; 1- 245 skipped

5/30/14
Week 9 – day 5 – mashup workout

6/2/14
Week 10 – day 1 = done

6/3/14
Week 10 – day 2 = done

** don’t remember how much of the rest of the week I did. I know I did Friday and missed Sat **

NOTE: Master log for this meso cycle is in my spreadsheet. Basic summary / notes are added here.
3/31/14
Week 1 – day 1 = done

4/1/14
Week 1 – day 2 = done
* Power C&J — dropped 70% sets to 2 reps

4/3/14
Week 1 – day 4 = done

4/4/14
Week 1 – day 5 = done

4/5/14
Week 1 – day 6 = done
– metcon 1: 5 min burpee BJ = 46 burpee box jumps (30″)
– metcon 2: [5 min, see XLS] = 4 rounds even

Week 1 notes:
Overall feel pretty good. Rotator cuffs are tired–need to do some mobility and icing. Right anterior deltoid is tight / perhaps biceps related–stretch and ice. Workload feels about spot on.

4/7/14
Week 2 – day 1 = done

4/8/14
Week 2 – day 2 = done.
Weighted dips = 45# x 10+, 65# x 8, 6, 5

4/10/14
Week 2 – day 4 = done.
– shoulder to OH: 185# – 13; 155# – 16; 135# – 21
– weighted pullups @ 45#

4/11/14
Week 2 – day 5 = done.
rowing – 1:43, 1:46, 1:50
80 burpees = 4:57
* overall felt a little off today

4/12/14
Week 2 – day 6 = done.
– Metcon = 9:27

*Week 2 notes: Rotator cuffs are a bit tired/sore. legs are tired (quads and posterior chain). Need to roll out / compress next 2 days. Overall feel ok

4/14/14
Week 3 – day 1 = done
* C&J @ 80% only sets of 2
* squats only 3 sets
* DL max – 355# x 5

PM – 1 hour pick up soccer

4/15/14
week 3 – day 2 = NOT done
— lack of sleep. did mobility

4/16/14
week 3 – day 2/5 mashup = done
* bench max – 225# x 5

4/18/14
week 3 – day 4 + benching = done
* bench max – 225# x 5 (spotter help on rep 5)

4/19/14
week 3 – day 6 = missed

*Week 3 notes:

4/21/14
week 4 – day 1 = done

4/22/14
week 4 – day 2 = done

4/25/14
Week 4 – day 4 = done
Metcons = 3:00, 3:10, 3:25

4/26/14
Week 4 – day 6 = done
* snatch = 195# (PR- +5), 205#- fail 3 times–wasn’t getting the bar back overhead, near misses
* C&J = 245# (ties PR)

*Week 4 notes: Felt good… Lots of recovery but seemed a little light, need to see if the light week 4 + deload week 5 is worthwhile or should be condensed.

4/28/14
Week 5 – day 1 = done
*metcon times: 1:09, 1:34, 2:05…. fell off like crazy (NOT GOOD)

4/29/14
Week 5 – day 2 = done

5/1/14
Week 5 – day 4 = done
* Metcon 1 = 3/3 + 2 cleans — felt quite tired from earlier clean work
* Metcon 2 = 4 rnds + 6 T2B
[compared to 2/5/14]
– 2 less cleans–felt better but legs were dead today vs fresh then
– equal score

5/3/14
Week 5 – day 6 — note: mash up of stuff due to equipment limitations
Did first 3 2min wods = 36 on all
– then 30 snatch (125-135# –not sure) at :12 sec
– then HS / gymnastics work

*Week 5 notes: Nice and easy… didn’t get as much foam roller / mobility / body work as I should have. Same note as above–need to experiment on condensing weeks 4 and 5

*** transition week 1 of 2 (also finals week) ***
3/17/14
A- untimed
– accumulate 2 min in L-sit or planche
– accumulate 5 min in various HS support positions
– shoulder mobility / strength

B- 6x (@ 2 min)
clean & jerk x 1.1 (205#)

C- Squat (rest/ need)
3 – 265 (75%)
3 – 280 (80%)
2 – 295 (85%)
1 – 315 (90%)
1 – 335 (95%)

D- 2x
row 500 m = 1:52 (drag at 8,6)
rest 3 min

3/19/14
A- accumulate
– 2 min plank
– 1000 m row
– 5 min various HS holds

B- F.squat (@ 2 min)
5 – 170
4 – 200
3 – 225
2 – 255
5 – 225 (only did 3, knee felt off)

C- snatch x full + hang
= 135#, 155 x 2, 165 x 3
Drop snatch
(135#x2)x 3

D- light work on bike

3/20/14
A- 4 rounds for times
– 5 MU
– 10 burpee BJ overs 26″
– 75 2x unders
* rest 3 min
= 2:17, 1:37, 1:50, 2:10

B- light thruster work

3/21/14
A- Open: 14.4
= 188 reps

B- jerk balance
155# x 3,3,3,3

3/22/14
row 500 m
25 burpees
200 m farmer carry (35# / each arm)
200 m walk w/ OH hold (35# / each arm)
25 box jumps (24″)
row 500 m
25 KB swings (53#)
row 500 m
= 17:02

*** transition week 2 of 2 ***
3/24/14
A- Squat (@ 2-3 min)
5 – 265
3 – 280
1 – 300
5 – 280
3 – 300
1 – 315

B- Snatch Grip Push Press (@ 2 min)
= 155# x 5,5,5,5,3

3/27/14
4-5 hour hike

3/29/14
15 min build to heavy snatch
= 190 (ties PR). 195-F (got it overhead and failed backwards)

15 min work on C&J
ended w/ 205# x 1 OTM for 6-8 min

3/30/14
1.5 hour stand up paddleboarding

3/3/14
A- 6x (rest/need)
f.squat x 1 (work to heavy single)
= 225×2, 245, 265, 275, 285, 300 (PR)

B- 20 min work to heavy C&J
– snatch pulls: 185# x 3, 205# x 3,3,3, 225# x 1,1
– work up to 240# C&J

C- 3 rounds for times
– 6 cleans (185#)
– 20 burpees over bar
* rest to 3 min total
= 1:17, 1:35, 1:50 ish ?

D- cool down

3/5/14
A- 5x (rest/need)
DL x 6 (@ 41X1)
= 225#, 225, 245, 245, 245

B- 3x for times
– 15 thrusters (95#)
– 15 C2B
* rest 90 sec
= 1:09, 1:09, 1:12

Rest 5, then
C- 3x for times
– 3 snatch (145# / ~75%)
– 15 box jumps (26″)
– 10 burpees
= 1:30, 1:50, DNF

Rest a few, then
D- for time
row 1000 m
30 sdlhp (55#)
50 sit ups
= around 7 min?

3/7/14
A- mobility work

B- 14.2
3 min – 2 rounds
– 10 OHS (95#)
– 10 C2B
3 min – 2 rounds
– 12 OHS (95#)
– 12 C2B
….
= 164 (14/14 + 16 OHS, 16 C2B)
* actually wasn’t too bad. Lower back mobility was killing me

C- 6x
Squat – @90 sec
3 reps (265# / ~78%)

3/10/14
jog with dog

3/11/14
A- 2x / untimed
– row 250 m
– accumulate 60 sec L sit
– HS hold 60 sec
– 25 pushups

B- 10 OTM
C&J x 1.1.1 (@75-80%) = 175# x 7, 185# x 3

C- light metcon
3 rounds
10 burpees over bar
10 C2B

D- 3x
row 500m
rest 1 min

NOTE: weak-ass WOD / felt like crap… likely carryover from weekend

3/12/14
A- 5x (@ 90 sec)
squat snatch x 5 (135#)

B- 3x (max reps)
– 60 sec – shoulder to OH (155#)
– 2 min – rest
= 14, 12, 11

C- 4 min AMRAP
– 10 dips
– 10 burpees over bar
= 3 rounds
* Note: 2 people on 1 dip station, so probably would have been 3.5-4 rounds

Rest 3 min, then
D- 4 min AMRAP
– 20 thrusters (45#) [sub for wall ball]
– 10 GHD sit ups
= 2 rounds + 20 thrusters, 4 GHD

3/14/14
A- warm up / mobility

B- CF Open 14.3
= 106 (3 rounds + 16 DL @ 275#)
* 3rd round complete at 4:53

C- Snatch
95 x 5
135 x 3
(155# (~80%) x full + hang) x 9

D- core work / cool down

3/15/14
A- 3x / untimed
12 GHD situps
8 GHD extensions
250 m row

B- 30 min OTM
power clean x 1
* work up in weight by 5-10# until miss.
* Then drop 10-20# and stay there
= 135#, 145, 155, 165, 175, 185, 195, 205, 215, 225, 230, 235, 240, 245-F, 245-F
= 225# x 15

C- Squat @ 2-3 min
5 – 280
3 – 295
1 – 315
5 – 295
3 – 315
1 – 335

D- 15 min OTM
min 1 – 6-8 HSPU
min 2 – 5 box jump offs
min 3 – 12 burpees

E – cool down / mobility

2/24/14
AM – Squat (@ 2-3 min)
4 – 235#
3 – 265
2 – 285
1 – 300, 315, 335, 350

PM – soccer game

2/26/14
A- Split Jerk (from floor) (rest/need)
3 – 135 (~55%)
3 – 160 (~65%)
3 – 185 (~75%)
1 – 190 (~78%)
1 – 205 (~85%)
(1 – 220 (~90%))X 2

B- 5 min AMRAP
burpee box jump overs (26″) = 60 reps
* compare to ??

Rest 5 min, then
C- 5 min AMRAP
– Clean (165#)
– Jerk (165#) = 18 combined / 36 reps

* missed “D” due to time constraint

2/28/14
* note: workout was odd / light as main gym was closed
A- core and gymnastics work
– back extensions, sit ups, planks
– handstand holds
– handstand walking
– candlestick rollups

B- 6x (@ 90 sec)
Squat x 3 (275# / ~78%)
= done

C- EMOM – muscle ups x 5
5 min, then 1 min of 3 MU

3/1/14
A- CF open 14.1
= 288 (6 rounds + 18 2x unders)
* 11.1 score was something like 5 rounds (~<= 225 reps)

B- 6x OTM
– squat clean x 4 (185#)

C- row 3000 m (nice and easy)

2/10/14
A- 7x (@ 2 min)
– f.squat x 3 (230# / 80%)

B- 20 min OTM
– snatch x 1 (165# / 87%)
= 3 misses (mostly not getting back enough with weight)

PM – soccer game

2/12/14
A- 3x / untimed
– 5 MU
– HS Hold – 60 sec
– box jump offs – 10-15

B- DL (@ 2-3 min)
10 – 55% / 205
10 – 65% / 245
6 – 75% / 275
4 – 85% / 315

C- 4x (@ 2-3 min)
3 position snatch
= 145#, 155 x3

D- 8 rounds
45 sec – row – 1:43 – 1:52 splits
15 sec – rest
30 sec – HSPU – 6- 12 ish
30 sec – rest
45 sec – box jump overs – 20 ish
15 sec – rest

2/14/14
A- 8x – C&J x 1 (rest / need)
= 135#, 160, 185, 195, 205, 220, 235, 245

B- Squat @ 2-3 min
5 – 265
3 – 285
1 – 300
5 – 285
3 – 300
1 – 315 (form a little weak on this rep)

2/18/14
A- 10 min AMRAP
– 5 clean (140#)
– 10 T2B
– 15 Wall ball (20#) = 5 rounds + 2 WB = 167 reps

rest 5, then
B- 2x for time
– 20 shoulder to overhead (115#)
– 25 pullups
– 30 SDLHP (65#) =~ 7 min

C- F.squat (@ 2-3 min)
– 205# x 3,3,3,4,5
* was working in with someone who was taking l-o-n-g breaks / hard to work in

2/19/14
A- 10 min work heavy OHS x 3
= 95#, 135, 155, 185, 185, 185, 185

B- 7 min AMRAP
– 1 squat snatch (155#)
– 1 MU
– 2/2
– 3/3 … etc
= 5/5 + 3 squat snatch

Rest 7 min, then
C- 7 min AMRAP
– row 250 m
– 15 HSPU
– 60 2x unders
= 2 rounds + 230 m

2/21/14
A- 2x / untimed
– HS walk
– 10-15 C2B
– 10 Good mornings

B- DL 5×5 (@ 2-3 min)
= 275, 295, 295, 315, 315

C- 6x (@ 2 min)
3 position snatch (floor, hang, high hang)
= 155# x 6 (~ 80%)

D- 15 min on the bike

2/22/14
A1: 2 min AMRAP
– 4 MU
– 8 DL (225)

Rest 3 min, then
A2: 2 min AMRAP
– 4 power clean (185#)
– 8 C2B

Rest 3 min, then
A3: 2 min AMRAP
– 4 f.squat (155#)
– 8 T2B

Rest 3 min, then
A4: 2 min AMRAP
– 4 snatch (135#)
– 20 double unders

Rest 3 min, then
repeat A1 – A4 again
SCORE:
A1: 36 = 3 + (0,0) / 26 = 2 + (2,0)
A2: 33 = 2 + (4,5) / 28+ = 2 + (4,?) – didn’t write it down
A3: 36 = 3 + (0,0) / 35 = 2 + (4,7)
A4: 58 = 2 + (4,6) / 51 = 2 + (3,0)
* compare to 1/18/14

2/3/14
A- F.squat x 2 for 7 OTM
= 245# / 85%

B- Press – 5×5 @ 125# /80%
rest 2 min b/w sets

C- work up on push jerk 8-10 min
to (205# x 2)x3

Evening – soccer game

2/5/14
A- 2x / untimed
– 10 kipping HSPU
– 10 candlestick rollups
– 8-10 GHD ext (3011)
* focus on movement efficiency / technique

B- 5 min ARMAP
1 – clean (225#)
1 – Muscle up
2/2, 3/3 …
= 3 rounds + 4 cleans (long walks b/w movments)

REST 5 MIN, THEN:
C – 5 MIN AMRAP
– 3 snatch (135#)
– 6 T2B
– 9 BJ (24″) = 4 rounds + 6 T2B (long walks b/w movments)

REST 5 MIN, THEN:
D – 5 MIN AMRAP
2 – thrusters (135#)
2 – burpees over barbell
4/4, 6/6 …
= 8/8 + 1 thruster
* really started slowing down on thrusters in round 3-4

E -
row 2k (easy pace) ~= 8:20
stretch / mobility

2/7/14
A- 10 min AMRAP (Open 11.4)
– 60 bar facing burpees
– 30 OHS (120#)
– 10 MU
= 108

B- Squat (@ ~2min)
6- 235
4- 270
2- 300
1- 320
2- 300
4- 285
6- 255

2/8/14
A- 3x / untimed
– HS walk – 10 m
– skin the cat x 5
– GHD extensions (30X1) x 8

B- for time:
5 – ground to OH – 205#
10 – ground to OH – 185#
15 – ground to OH – 135#
20 – ground to OH – 115#
= 8:43 (should have scaled a bit)

rest 7 min then
C- 7 min AMRAP [7 min of open 12.1?]
– 30 double unders
– 15 snatches (75#)
= 4 rounds + 30/5

D- row 1500 m, stretch

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