Skip navigation

Tag Archives: F.Squat

New Cycle — master log in excel spreadsheet

9/15/14
Week 1 – day 1 = done

Snatch – full + hang: (160# x 2)8
Snatch Pull: (210# x 3)3
Squat: (305# x 2)6
5 rounds for times
– 10 DL (135#)
– 15 burpees
– run 400 m
* rest 3 min
== (times for non running only. Unsure of exact distance ran)
1:09, 1:04, 1:06, 1:06, 1:05

9/16/14
Week 1 – day 2 = done

C&J + hang clean: 205 x 2, (215# x 2)7
Snatch grip DL (@ 41X1): (205# x 3)3
F.Squat: (245 x 2)6
5 rounds for times
– 5 bar MU
– 5 Ground to OH (185#)
– row 350m
*rest 2 min
= bonk

9/17/14
Week 1 – day 3 = done
rest

9/19/14
Week 1 – day 5 = done

9/20/14
Week 1 – day 6 = done

9/22/14
Week 2 – day 1 = done

9/23/14
Week 2 – day 2 = done

9/24/14
Week 2 – day 3 = done

DL: 295×3, (325 x3)2, (355 x 3,2)
OH press: 115 x 3, (140 x3)4
5 rounds / time
– 3 MU
– 6 shoulder to OH (155#) — dropped from 185 to 155 in round 2
– 9 strict dips
– 12 C2B
= 13:35

wt. dips: 90# x 6,6,5
row 500 m x 4 (rest 2 min) — subbed for 1000 m x 3
~ 1:55 pace on all of them

9/26/14
Week 2 – day 5 = done

Squat (@ 41X1): (275# x 2)6
Snatch — worked to heavy set of 185# x 2
C&J — worked to EMOM x 8 (205# x1)
deficit HSPU (negatives): 2×6

9/27/14
Week 2 – day 6 = done

9/29/14
Week 3 – day 1 = done

Snatch: (170# x 2)6; (165 x 2)2
Snatch pull: (215# x 3)3
10 x
– row 30 sec
– rest/ easy pace, 30 sec
= 1:47 – 1:52 all paces
Squat: 275# x 5, 315 x 3, 325 x 2, (315×2)3
12 min AMRAP
– 40 2x unders
– 2 MU
– 4 cleans (155#)
– 8 push press (155#)
= 5 rounds + 10 2x unders

9/30/14
Week 3 – day 2 = done

C&J: (225# x 2)6, (205# x 2)1 — jerk/squat still feeling heavy after vacation
F.squat (1 + 1/4 reps): 205# x 2, 225# x 2, (235# x 2)4 — 235 felt good
6 rounds (every 3 min)
– 20 burpees
– 10 C2B
– 5 push press (155#)

10/2/14
Week 3 – day 3 = done

Jerk: 185# x 3, 225# x 3, (205 x 3)3 — 225# felt heavy (so weak after vacation)
OH press: (140# x 3)5
8 min AMRAP
– 5 DL (225#)
– 5 HSPU
– 5 strict pullups
= 7 rounds + 5 DL … started to fatigue on HSPU/pullups in round 6-7

finisher: 30 burpee box jump overs

10/3/14
Week 3 – day 5 = done — forgot chalk grr

Snatch: finished with 155# @ 30 sec x 10 — w/o chalk couldn’t grip bar well above 175#
EMOM x 15 – clean x 1
= 185#, 205# x 6, 215# x 8
Squat (1 + 1/4): (275# x 2)3

10/4/14
Week 3 – day 6 = done

“Filthier 50″
50 Box jump overs, 24 ”
50 pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge w/ 75# bar
50 Knees to elbows
50 Push press, 75#
50 Back extensions
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders
= 23:57

DL: 315# x 3, (355# x 3)3

10/12/14
Week 4 = done
All major lifts still down 5-10% from high before heading to Peru. I have some work to do to get them back :<

Advertisements

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

*** 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

2/10/14
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

1/27/14
A- 5x (@ 2 min)
f.squat x 1 (90%+)
= 255#, 255, 265, 275, 275

B- 6x (@ 2min)
clean + f.squat (90%+)
= 225#, 235, 235, 245, 245, 245

C- 5x (@ 2 min)
power clean x 5 (touch and go)
155#, 175, 175, 195 x 3, 195 x3

D- 10 min bike
stretching

1/29/14
A- 6x (@ 2 min)
snatch x 1 (90%+)
= 165#, 170, 175, 175, 185-F, 185-F

B- 3 rounds for time
– 10 BJ (24″)
– 8 candlestick rollups (subbed from T2B)
– 10 alt pistols
= 4:18

C1: 4 rounds / time
– 5 squat clean (185#)
– 10 C2B
– 20 2x unders = 7:45

REST 5 MIN, THEN
C2: 12-9-6
– OHS (155#) dropped to 135# rounds 2,3
– C2B = 5:45

REST 5 MIN, THEN
C3: 3 rounds / time
– 10 DL (135#)
– 10 wall ball (16# to 12′)
=~ 4 min

1/31/14
A- 75 wall ball

B- DL (@ 2-3 min)
10 – 185
10 – 225
6 – 285
6 – 285
4 – 315

C- for time
row 500 m
10 snatches (135#)
20 T2B
10 MU…. bonked on WOD at this point; stomach felt like shit

PM – run w/ dog

2/1/14
A- 20 min work on snatch technique

B- 15 min work to heavy C&J
to 235 x 1, 245-F

C- for time
row 500 m
10 snatch (135#)
20 T2B
15 MU
30 shoulder to overhead (135#)
row 500 m
20 T2B
40 HSPU
25 burpees over bar
row 500m
= 24:42

D- mobility / recovery

1/20/14
A- 6x (@ 2 min)
f.squat x 1 (255# / 89.5%)

B- 12 OTM
clean and jerk x 1
= 205# (84%) x 6; 215# (88%) x 6

C- for times
10 ground to OH (185#) — didn’t do; rotator cuff bothering me
rest 2 min
10 ground to OH (155#) =~ 50 sec
rest 2 min
10 ground to OH (135#) =~ 45 sec
rest 2 min

D- 4x
row 250 m = :50, :51, :52, :53
rest 60 sec

1/22/14
A- 3x (untimed)
* focus on form and efficiency
– 10-12 kipping HSPU
– 50 double unders
– 5 bar muscle ups

B- 12 OTM
snatch x 1 (165# / 85%)

C- on continuously running clock:
C1: – row 500 m
– 25 burpees over erg = 3:44

@ 6 min, C2: 3 rounds for time
– 12 push press (135#)
– 12 T2B = 3:17 or 3:27 (don’t remember)

@ 12 min, C3: 3 rounds for time
– 20 lunges (135# front racked)
– 10 box jumps (24″) = 2 rounds ~ 4:30, rest until C4

@ 18 min, C4:
– row 500 m
– 25 burpees over erg =~ 4:20-4:30

D- cool down / stretch

1/26/14
A-
10 min work to heavy push press – to 215
8 min push-jerk – to 225
6 min split-jerk – 225# x 1,1,1,1 (@90 sec)

B- DL (@ 2-3 min)
10 – 185#
10 – 225#
8 – 275#
6 – 295#
4 – 315#

C- Squat (@ 2 min)
6 – 215
4 – 250
2 – 285
max – 285 = 4

1/27/14

1/13/14
A- 8 OTM
F.squat x 2 (240# / ~80%)

B- 5x (rest/need)
halting clean DL + hang clean + clean
= 185#, 205# x 4

C- 5x
– 45 sec max reps ground to OH (185#)
– rest 45 sec
= 6, 5, 4, 4, 7 or 8 (just clean)

D- 10 OTM
– Odd: 15 wall ball (16# to 12 ft target)
– Even: 10 C2B

1/14/14
A- 3x (untimed)
– 10-12 kipping HSPU (focus on form, no wasted motion)
– L-sit / planche hold (accumulate 45-60 sec)
– 15 BJ (24″)

B- 12 OTM
snatch + OHS (150# / ~78%)

C- 8 rounds for times
– row 100m
– 4 push press (115#)
– 8 burpees over bar
– 4 push press
– 4 bar MU
– rest 60 sec
= 1st 5 rounds (1:25-1:33), last 3 rounds ~1:50
* note, would have done 10 rounds (RX) but space was super limited

1/17/14
A- 2x (untimed)
– 10 candlestick roll ups
– 10 box step-off jumps
– 15-20 sit ups
– 15-20 back ext

B- 15 min build push press + push jerk
= 115# (3+3)x3; 135# (3+3), (2+2); 185# (2+2)x2; 205# (1+1)x2; 215 (1+1)

C- Squat (@ ~2 min)
6 – 215 (65%)
4 – 250 (75%)
2 – 285 (85%)
max – 275 (82%) = 7

D- 2 min AMRAP x 2
– 6 thrusters (115#)
– 6 box jump overs
– 6 pushups
* rest 4 min b/w = 2 rounds + 4 thrusters ; 2 rounds

E-
– Row 1000 m
– 25 shoulder to OH (115#) = 5:12
rest 4 min
– row 500 m
– 20 shoulder to OH (135#) = 3:42

1/18/14
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: 32 = 2 + (4,4) / 25 = 2 + (1,0)
A2: 28 = 2 + (4,0) / 25 = 2 + (1,0)
A3: 36 = 3 + (0,0) / 35 = 2 + (4,7)
A4: 51 = 2 + (3,0) / 48 = 2 + (0,0)
* note: back was getting a bit tight during the snatches

B-
– 10 min elliptical / recovery
– mobility work