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Tag Archives: PR

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)

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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

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

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

11/29/13
Thanksgiving recovery day

11/30/13
A- 8x (@ 2 min)
– snatch x 2
= 165# x 4; 170# x 4

B- 6x (@ 2 min)
– hang power clean + power clean + jerk
= 185# x 3; 205# x 3

C- Squat (@ 2-3 min)
5 – 245
3 – 275
1 – 305
4×2 – 295

D- 4 rounds for time
– 15 pullups
– 20 KBS (24 kg)
– 30 sit ups = 8:43

12/1/13
– yoga
– 2+ hour hike w/ dog

12/2/13
A- 15-20 min build C&J
– to 245# (tie PR); 255#-F (got clean, failed jerk)

B- F.Squat 5×1 (@ 2 min)
= 205#, 225, 245, 255, 270 (Rx)

C- 2 rounds for times (mod from 3 rounds for time)
– 500 m row
– 10 C&J (155#)
– 15 C2B = 5:01, 5:15
* rest 3 min b/w
** Legs were dead** hence the modifications

12/3/13
30 min – 1 hour mobility

12/6/13
A- Squat (@ 2:30)
5 – 245
3 – 275
1 – 305
3×2 – 295

B- 4x
– Press (115#) x 5 reps
rest 90 sec
– weighted pull ups x 3 (45#)
rest 90 sec

D- row 1500 meters
= 5:43

12/7/13
A- Snatch work – 20-30 min
– muscle snatch; drop snatch
– snatch balance (to 185#) — my snatch balance sucks
– snatch

B- Jerk balance 3reps x 135, 135, 155, 175

C- 7x F.Squat x 2 (@ 2 min)
= 225# all 7 sets

12/10/13
A- 3x (untimed)
– HS walk
– 15 GHD
– 10 BJ (32″)

B- 15 min AMRAP
– 9 DL (155)
– 12 pushups
– 15 BJ (24″)
= 7 rounds (10 min… quit early)

C- 2x row 500m — easy ~2:00 splits

12/11
12 days of xmas:
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (40#s)
4 Burpee Box Jumps (24″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (40#s – no KB)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (40#s)
11 Ring Dips
12 Man-Makers (40#s)
= 48:45

6/17/13
A- Squat:
– 5 x 175#
– 4 x 225
– 3 x 275
– 2 x 295
1 x 315, 335, 365 (PR + 30)

B- weighted PU
=> 75#

C- max reps squat @85% (315#) = 3

D- 1 min pullups =~ 50
rest 2 min
1 min strict HSPU = 22
rest 2 min
1 min kipping HSPU = 8
rest 2 min
1 min dips = 41

6/18/13
A- 3min – max reps 2x under
= 300 (150 unbroken, then sets of 20-25)
B- work to 1RM on bench = 245#
C- 8x row (for meters) 30 sec, rest 2:30
= all b/w 140-145m
* was on a crappy rower at work–didn’t feel like the resistance was right… was aiming for 165-170m all rounds

6/19/13
A- L-Sit x Max = 0:13
Rest exactly 60 seconds
L-Sit x Max = 0:12
Rest exactly 60 seconds
60 seconds of Toes to Bar = 27

B- 2x
60 seconds of Muscle-Ups
Rest exactly 60 seconds = 8/0 (mental)

C- For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell = DNF… gonna redo

6/24/13
A- 5x (or fewer)
Front Squat x 1 rep
Rest as needed
= 225#, 245, 265, 285, NA

B- 6x Power Snatch from Mid-Thigh x 6 reps
(continuous reps); Rest as needed
= 95#, 105, 115, 125, 125, 125 (5 reps)

C- Squat
– 5 – 65-70% (235#)
– 3 – 75-80% (275#)
– 1 – 85-90% (315#)
Rest 2-3 minutes between sets.

D. Squat @ 2 min (for 10 min)
275# x 5 reps
= 5, 5, 3 — dead legs, DNF last 2 sets

6/25/13
A- 3x / untimed
– MU 4-6
– Nose to wall HS hold (45-60 sec)
– Strict T2B (@2110) x 8

B- Jerk (rest / needed)
3 – 135#
2 – 160
2 – 180
1 – 200, 215, 215, 215

C- 3 x push press – 4-5 reps
= 175#, 185, 185 (last set reps were poor form)

D- Dips x max (3 sets)
= 25, 20, ~12

6/26/13
A – Front Squat (rest 2-3 min)
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 265

B- 5x (Hang Clean + Clean)
– Rest as needed
= 185#, 205, 215, 215, 215

C- 3x (Clean Pulls x 1.1.1)
– Rest as needed
= 235# x 3

D- 3 rounds / time
– 15 LH KBS (35#)
– 15 RH KBS (35#)
– 20 Chest-to-Bar Pull-Ups = 5:58

6/28/13
A- 10 min OTM
hang snatch x 1 (working on form)
115# x 3
135# x 3
155# x 4

B- 10 min OTM
clean and jerk x 1 (working on form)
140# x 3
165# x 3
190# x 4

C- Squat @ 3 min
5 – 235
3 – 275
1 – 315

6/10/13
A- 10 sets @ 90 sec
– snatch grip halting DL, snatch pull
= 135# x2, 165 x2, 175 x2, 185 x2, 205 x2

B- Squat @ 3 min
4 – 235
3 – 265
2 – 305
6 x 3 – 255

C- 12 min OTM
Odd – 5-6 dips + 25#
Even – 5-6 supine grip strict pullups + 25#

6/11/13
A- 3x for times
– 10 C2B
– 4 bar MU
– 8 HSPU
Rest 60 sec; = :55, :59, :70

B- 6 min AMRAP
– 4 clean (185#)
– 8 C2B
= 4 rounds + 4 cleans

Rest exactly 4 min then
C- 6 min AMRAP
– 5 snatch (135#)
– 10 burpees = 3 rounds + 2 (3?) snatch

Rest exactly 4 min then
D- row 1000m = stopped @500m due to ripped hands. (1:57 pace)
E- cool down

6/12/13
A- 2x untimed
– HS walk ~ 10m
– 8-10 candlestick rollups
– 5 squat jumps

B- 6x – resting 3-4 min
– Clean 1.1 + clean-pull 1.1
= 185/205#, 205/225, 225/245 x 4

C- 2 rounds for time
– 10 push press (165#)
– 8 HSPU (4″ deficit)
– 30 russian KBS (40 kg) = 8:10

6/14/13
A- 15 min work to heavy snatch
= to 190# (PR)
* felt like I could have hit 200… didn’t attempt, no bumper plates

B- 15 min work to heavy C&J
= to 205#
* took it easy on C&J–unable to drop weight, was bothering shoulder
* continue to need to work on shoulder-to-overhead

6/15/13
A- partner’s
6 min AMRAP
– HRPU while partner does farmer carry = 73 HRPU
rest 2 min
6 min AMRAP
– air squat while partner does sandbag run = 147 air squats

B- rest 5 min
2 rnds – 2:30 amrap
– row 500 m
– max rep MU = 2/1 MU
* rest 1 min

C – work on kipping HSPU for 5-10 min

11/12/12
snatch (reps=1): 95 x 2, 115 x2, 135 x 4
C&J (reps=1) 135 x 2, 155x 6
squat (reps=1) 225 x 8

11/13/12
for time, 50 hang clean (135#)
* 5 burpees at beginning of each min
= 7:59

11/14/12
snatch (1 rep): 135#, 145, 155, 165, 170, 175, 180, 185-m, 185-m, 155 x 2
C&J (1 rep): 155#, 175, 185, 195, 205, 215,
clean (1 rep) 185 x 2-3
f.squat (2 reps) 185 x 8

11/19/12
run 800 m
50 pullups
75 sit ups
100 squats
run 400 m
25 pull ups
37 sit ups
50 squats
run 800 m = 19:29

11/20/12
3 rounds:
-30 DL (135#)
-20 pullups
-30 box jumps (24″) = 10:42

11/23/12
core work
push press
burpees
yoga

11/24/12
hike

WEEKS 3 & 4 OF A 6 WEEK STRENGTH CYCLE

10/29/12
snatch pull (2 reps): 160#, 160, 160, 160
clean pull (2 reps): 205#, 205, 205, 205
snatch (1 rep): 135, 145, 150, 155, 165-miss, 165, 170-miss, 135, 155
C&J (1 rep): 160, 175, 185, 190, 195, 205-miss jerk, 185
–Note: Probably wasn’t resting enough b/w sets, feels like a rest day on Tues

10/30/12
stretch / mobility / jog with dog

10/31/12
Squat (1 rep): 260#, 260, 260, 270, 270, 260, 275, 260
snatch (1 rep): 135#, 140, 145, 150, 155, 160, 165, 170-m, 170-m, 135
C&J (1 rep): 160#, 165, 170, 175, 180, 185, 190, 195
*snatch / CJ – on 90 sec intervals; squats <1min intervals

11/1/12
rest

11/2/12
snatch pull (2 reps): 160#, 160, 160, 160
clean pull (2 reps): 205#, 205, 205, 205
push press (2 reps): 155# x 7

11/3/12
Dad in town, skipped WOD

11/6/12
squat (2 reps) 260# x 4 sets
snatch pull (2 reps): 160#, 160, 160, 160
clean pull (2 reps): 205#, 205, 205, 205
snatch (1 rep): 135, 145, 150, 155, 160, 165, 170, 175, 180-m, 180-m (PR)
C&J (1 rep): 160, 170, 175, 185, 190, 195, 200, 205
-most at 90 sec intervals, some of snatch/ CJ at 2min

11/7/12
snatch (1 rep): 135, 155, 155, 165, 175-m, 155, 155, 155
C&J (1 rep): 155, 175, 185, 195, 205, 215, 225-m, 185, 185
F. Squat (1 rep): 200 x 7
-at 90 sec intervals

11/9/12
squat (2 reps) 260# x 4 sets
snatch pull (2 reps): 160#, 160, 160, 160
clean pull (2 reps): 205#, 205, 205, 205
light snatch & push press work

11/10/12
snatch: 10 sets of 1–worked to 175, 180-m, 155 x 3
C&J: 10 sets of 1– worked to 205-ish, then 185 x 2-3