End of the Week

AM-

B-mike & I met up with our soon-to-be business colleague, Tyler Simper, at his S&C facility this morning to be coached up on acceleration & max velocity training. Spent about an hour going thru various warm-up, application & technique drills. Built up a more than decent sweat by the end.

NOON-

Immediately went over to the Lincoln Lounge to deep clean the bar with some co-workers. Spent about 2 hours moving furniture, sweeping, scrubbing, and mopping.

Bonus - got lunch & some new box squat boxes out of the deal!

You might call them milk crates.

PM-

After about 90 minutes spent working on programming and soaking in our contrast bath kiddie pool, B-mike & I decided to hit up a CF mainsite WOD from last week:

Complete as many rounds as possible in 12 minutes of:

10 Burpees

25 Double-unders

Post rounds completed to comments.

-B-Mike: 12 rounds + 10, Me: 11 rounds + 10

Definitely a workout not in my wheelhouse. High aerobic, lower skill, pure gruntwork. Breathing started getting erratic after 4 minutes, and by the 8th minute burpees had slowed. Stayed focused and managed to finish strong (and only 1 round behind B). Recovered relatively quickly afterwards, hit up 5 minutes on the AirDyne & some ankle mobility work.

Days Like These

ALL DAY-

Sunrise hike in the Galena Hills - reinvigorating. Day trip to Buck's Beach in north shore, 3 hours spent relaxing, tanning, and a fair amount of swimming. Finished off with the customary visit to T's Mesquite Rotisserie. On the menu: tri-tip burrito & a side of garlic bread.

Hell of a day.

Last 2 days of training!

THURSDAY

PM-

Lombardi pool was closed, so

AirDyne 5 x 3 minute intervals
-3 minutes rest.

-(miles) .88, .87, .87, .87, .88

Alternated 3-minute rounds with Brian. Each of us did mobility work during our rest periods.

then,

RIVER TIME!

FRIDAY

AM-

D.
Three rounds for time of:
2 Rope Climbs (15′)
4 Clean & Jerk (225/155 lb)
6 Handstand Push-Ups to 6″/4″ Deficit

-4:55

Brian & I did Part D. first after finishing coaching this morning.

PM-

A.

Every minute, on the minute, for 10 minutes:

Hang Snatch x 1 rep

*Sets 1-3 – 55-65%

*Sets 4-6 – 65-75%

*Sets 7-10 – 75-85%

Keep the focus on good speed, footwork and perfect mechanics.

-155, 170, 185, 200, 210, 215, 225, 225 (miss, threw it overhead), 225, 240, + a make-up single @ 245.

B.

Every minute, on the minute, for 10 minutes:

Hang Clean + Jerk

*Sets 1-3 – 55-65%

*Sets 4-6 – 65-75%

*Sets 7-10 – 75-85%

-185, 205, 225, 235, 245, 255, 265, 275, 275, 275

C.

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Rest 3 minutes

-315 x 5, 350 x 3, 405 x 1, 425 x 1, 435 x 1, 445 x 1

445.

NOON-

Run 3 X 800 meters
-Rest 3 minutes.
10 burpee penalty if any run slower than initial run.

-3:19, 3:26, 3:50
(rested 5 minutes before the last run)

Uncharacteristically slow for me, even with a turnaround and 250m of the return trip on a steady incline. May have been the fact I was semi-fasted, the heat, or yesterday's workload, but felt fatigued. Legs were heavy, and started cramping during my penalty burpees. First time using a metronome, as well. Tried to keep 96 bpm - tough at first, but improved by the last set.

The return trip.

PM-

BARBELL CYCLING

Every minute OTM for 5 minutes:
155 Push Jerk x 10 reps

-Complete, all unbroken

then,

Five sets of:

Hang Clean + Clean

Rest as needed

-255, 275, 295, 315, 335 (1/2 - missed clean)

315

335 - guess I forgot what I was doing on the second clean. 

then,

Three sets of:

Clean Pulls x 1.1.1 @ 95-100%

(rest 10 seconds between singles)

Rest as needed

-All sets at 365

then,

4 sets for times of:
100 meter Hill run
15 Chest to Bar Pull-ups
-walk back recovery.

-:52, :48, :48, :47
All C2B unbroken. Need to be smoother.

A.

Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Nose-to-Wall Handstand Hold x 60-90 seconds

Strict Toes to Bar x 6-10 reps @ 2110

Muscle-ups: 6/6/6 (did these strict 4+2)
Handstand Hold: 60 seconds x 3 sets
T2B: 10/8/8

Last set of strict MUs. Lost false-grip with my right hand on the 4th rep.

B.

Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

Rest as needed

-225, 255, 295, 330, 350, 370(X), skipped the next 2 singles.

350. Struggled with my left shoulder today. Un-racked 370, but didn't feel confident driving underneath it and dropped it. HAPPY with my footwork, though.

C.

Three sets of:

Push Press x 4-5 reps

Rest as needed

Make these as heavy as you can handle.

-Decided to spare my shoulder for part D.

D.

Complete as many rounds and reps as possible in 6 minutes of:

15 Stationary Dips (P-bars, Rogue Matador or other fixed dipping station)

10 Handstand Push-Ups

5 Burpees

(If you do not have access to a stationary dip station, you may substitute 10 ring dips…but I would like for everyone to try to gain access to a stationary dip station moving forward. As a group, we could use some improvement in upper body pressing strength and strength endurance.)

-4 rounds + 6 ring dips

This didn't make my shoulder any happier. 

Endurance WOD

PM-

1 mile Airdyne warm-up + POSE drills

then,

Run 8 X 200 meters
-Rest 60 seconds.

On these maintain +\- 2-3 seconds in each interval. If you deviate do a 5 burpee penalty for each time you are outside of the 2-3 seconds. This is all about establishing and maintaining a pace.

Runs closer to 210-220 meters with a turnaround. Felt good, was able to maintain a consistent pace that still challenged me to maintain POSE the last few sets.

Finished up with another mile on the Airdyne, some ankle/hip mobility and an epsom salt bath.

Yesterday's Training!

SATURDAY

For time:

20 Deadlifts (315/215 lbs)

30 Box Jump-Overs (24”/20”)

40 Kettlebell Swings* (24/16 kg)

50 Double-Unders

50 Calories of Rowing on Concept 2

50 Double-Unders

40 Kettlebell Swings* (24/16 kg)

30 Box Jump-Overs (24”/20”)

20 Deadlifts (315/215 lbs)

*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test.

-18:39

Woof. Final Invictus tester of the week. Started fading on the rower. Inadequate food intake prior, lost steam coming back down the ladder. Final 30 BJOs were slow & the last 20 DLs were done as triples & singles to finish.

Work to do...!

A.

Take 15-20 minutes, not more, to establish a 1-RM Snatch

270 (2nd attempt) - Watch that valgus knee, yeesh.

B.

Take 15 minutes, not more, to establish a 1-RM Clean & Jerk

(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

-Only up to 275#. Strained my thumb yesterday during batting practice, and it started to swell.

Rest exactly 10 minutes after session B, and then…

C.

Against an 8-minute running clock, perform the following, in order:

“Fran”

Complete rounds of 21, 15 and 9 reps for time of:

95/65 lb. Thruster

Pull-Ups

and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.

TOTAL SCORE – Your total score will be your 1-RM Clean & Jerk in lbs,

MINUS 1 lb for every second over 2 minutes (for males) or 3 minutes

(for females) it takes to complete “Fran.” ADD 1 lb for every second

under 2 minutes (males) or 3 minutes (females).

Male e.g., Fran = 2:07, C&J = 275, TOTAL = 268

Female e.g., Fran = 2:11, C&J = 195, TOTAL = 244

-Fran = 2:12, C&J = 315, TOTAL = 303

then,

Swim 30 minutes

-800 meters
Felt great, used a medley (free, breast, back, side). Smoothest I can recollect feeling in the water.

Active Recovery Day

Man-test 

(2nd successful attempt)

Big Bats Facility

Batting practice, fielding grounders. Being [trying] athletic. #realsports

Now,

cold water bath, farmers market, NBA finals Game 7.

Love it.

PM-

A.

For max reps/time of:

L-Sit x Max Hold

(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)

Rest exactly 60 seconds

L-Sit x Max Hold

Rest exactly 60 seconds

60 seconds of Toes to Bar

L-sits: 41 seconds, 21 seconds
T2B: 28 reps

B.

Two sets for max reps of:

60 seconds of Muscle-Ups

Rest exactly 60 seconds

-10/4
Not good at all. Used a ring set-up that swung a lot. Also, misread &  did 2 ME sets (instead of max reps in 60 seconds) of muscle-ups with 60 seconds of rest in b/t.

First set of 10.

C.

For time:

Row 1000 Meters

20 Shoulder to Overhead (135/95 lb)

30 Squat Cleans (135/95 lb)

40 Burpees Over the Barbell

(lateral jump over is fine, but must be two foot jump and two foot land)

-16:28

Woof. Been struggling with some of the longer met-cons lately. Got decent sleep last night & ate well prior, just couldn't get out of 2nd gear today. Stayed mentally resilient though, even after I hit the wall early in the workout. Glad my mindset continues to improve, the physical will be there when needed.

As Sam Elliot would say, "Sometimes you eat the bar, sometimes the bar eats you."

AM-

Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30
(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

Had Brian coach me thru some warm-up drills and the sprint sets. Focus was on a better leg drive, lower stroke rate rather than max effort each set. Finished with some more drills & a 1000m row in 3:35 (24 spm). Happy with the improvement! 

PM-
In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.

-155, 185, 225, 265, 285, 305, 315, 330 (tie PR)
330 was probably the "grindy-est" lift of my life. Awesome.

then,
In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups

142# - "I'm counting it!"

then,

For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips

PM-

Clean Complex
1 Power Clean + 3 Front Squats + 1 Split Jerk

325#. "Not good, but done."

then,

4 sets of:
Goodmornings x 10 reps (135)
:30 sec max reps anchored Sit-ups

-87 total Sit-ups (21, 22, 22, 22)

then B-mike & I hit the Lombardi pool for a swim session,

AMR in 20 minutes of:
1 minute treading water
10 pool Muscle-ups
50yd swim

-5 rounds + 1 minute tread water

No issues treading water. Used a mix of freestyle & breast stroke for swims. FS felt surprisingly decent today.


  

PM-

A.

Back Extension Roll to Handstand practice

3rd time's a charm.

B.

Three rounds for time of:

10 Push Press (165/105 lbs)

20/15 Handstand Push-Ups

30 Pull-Ups

40 Kettlebell Swings (32 kg - hybrid)

-23:12

Woof. Tore during the last round of pull-ups, so the final 40 KB swings took awhile.

Relaxed a bit to relax and let my hands cool down before coming back a few hours later for,

C.

Sled GPP work
15 minutes of presses, rows, flys.

Afterward did about 20 minutes of mobility/soft tissue work while listening to some easy tunes

Clean PR!

PM-

A.

2 minutes max Bar Muscle-ups

-21 reps

B.

Six sets of:

Clean x 1.1

(rest 10 seconds between singles)

Rest 2-3 minutes

-245, 265, 285, 305, 325, 340 (PR)

340#

C.

Three sets of:

Clean Pulls x 1.1.1.1 @ 100% 1-RM Clean

(rest 10 seconds between singles)

Rest as needed

-365 for all sets.

D.

Three rounds for time of:

40 Calories of Rowing

20 Burpees Over the Erg

20 Toes to Bar 20 GHD Sit-ups

-14:50

Deceptively hard one.

NOON-

A.

Every 90 seconds, for a total of 15 minutes (10 sets):

Halting Snatch Deadlift + Hang Snatch

Build load as you go, but prioritize mechanics over loads.

-165, 185, 205, 225, 235, 245, 255, 265, 270, 275

275# - no misses on the way up!

then,

3 sets for times of:
250m sandbag run
20 alternating Pistols
15 Toes-to-bar

Rest 3-4 minutes.

-3:05, 2:54, 2:55

Fun one, especially in a refreshing summer thunderstorm. Pistols & T2B unbroken every round, transitioned faster the last 2.

Flirted with Back Squats later this evening, but experiencing a fair amount of DOMS after Saturday. Going to use the inclement weather as an excuse to stay indoors, watch some movies, and eat some microwaved s'mores.

Another 2 days

SATURDAY

Went to lend my support for the Human Performance Project and their first throwdown, ended up competing (with zero food & 4 hours of sleep - ready!)

EVENT 1
30 CTB Pull-ups
then,
1-5-1
Power Cleans (135)
40yd run b/t each set
then,
30 unbroken Double-unders to finish.

-4:51

Wasn't fully awake yet. Worked at a calm, measured pace to avoid red-lining (and tearing my hands on some hot pull-up bars). Fun little opener.

FLOATER WOD
10 minutes for max weight:
10 Box Jumps (30 in)
1 Back Squat
-BS weights start at 185, then increase 20# each attempt.

-425#

Box jumps felt smooth. Was able to work quickly and consistently to 425 which went up with no issues.

then,

Just killing time between events

320#
Frustrated I caught the 3rd rep too low. Had hit 315 for 3 a couple minutes prior (both PRs).

then,

EVENT 3
7 rounds for time of:
5 Axle Bar Hang Cleans (95)
20yd carry
5 Thrusters
20yd carry

-4:47

Never set the bar down, which got a little spicy the last 2 rounds. Finished fast and recovered quickly.

Unfortunately, wasn't able to participate in the final event. Had to get home and get ready for work that night. Regardless, had a great time despite a lack of sleep & some oppressive temperatures!

SUNDAY

Hidden Beach

Enjoyed a couple hours of relaxing shore-side, a little swimming and a game of catch with B-mike before summertime precipitation decided to crash the party. Still beautiful.

Last 2 days

THURSDAY

Training consisted of: a couple trips out to the buoy and back, some touch rugby, lake whiffle ball, and a fair amount of boozin' & sunnin'. 

FRIDAY

PM-
Built to 5RM in the Thick Bar Deadlift

449 X 5 (15# PR)

then,
Messed around with some thick bar Power Clean & jerks.

248#

258# (miss) - bar slipped out. Damn these troll hands!

then,

Partner Wod with Wulf
3 rounds for time of:
(A) Row 250m
(B) Static overhead slosh-pipe hold

-7:45. Last round of slosh-pipe holds got a little spicy.

then,

Accessory work-
GHRs
GHD Sit-ups
Reverse Hypers

Back in action! . . . sort of

PM-

Build to a heavy single in the Muscle Snatch

175# - 10 lb PR.

then,

Hi-Hang Snatch
Built to 245, made 2 half-hearted attempts @ 260 that didn't even go over my head. CNS not fully recovered from flu yet.

Weird gf PR (gotta love it. . . yah yah yah)

then,

3 sets for times of:
20 CTB Pull-ups
15 Handstand Push-ups
10 Power Snatch (135)
Rest as needed.

-2:40, X, X

Didn't even bother with the next two sets. Just felt sluggish (even though CTBs & HSPUs were unbroken), and knew I was in trouble having to immediately go to 2's and 1's for power snatches. Decided to be smart and save it for another day.

then,

20 minutes AD at conversational pace
[just a little flush sesh]
-4.94 miles