9/5/13 testing day 7

Thu Sep-5

A. Shoulder Press - build to 1rm

95x5, 115x3, 135x3, 155, 165, 175, 185, 190 PR, failed 195 half way up 2x

190 PR

My traps are real sore from Tuesday, on the first 195 attempt I tweaked my right one a bit and it tightens up into my neck. I'll do some mobility and keep going and see how it does.

B1. Seated Bnk Press - build to 1rm

95x3, 115x2, 125, 135, 145,  155, failed 2x 160

B2. Wtd Pull-up - build to 1rm

Bw, 53, 70, 88, 98, 108, 118, 128 fail, had nose over bar but not chin.

+

50 kipping HSPU for time

Time: 5:10

This is a 28 second PR. I held 5 every 20 sec through 30 reps, then dropped to 3 every 20 until the last 5, then did 2,1,1,1. Could've been 4:57 but my right arm didn't lock out on last rep so I stood up and did another one.

7/23/13

A1. Front Squat - 5 x 5; rest 60sec (build to heaviest possible)

185,195,205,215,225(2,1,2)

A2. RDL - 5 x 5; rest 2min (build to heaviest possible)

225,275,295,315,335

B1. Push Press - 4 x 6; rest 60sec (build to heaviest possible)

135,155,175(4),175

3rd set my rhythm broke after 4 and I did 2 push jerks. Last set got all 6 UB PP

B2. Weighted Pull-up - 4 x 6; rest 2min (build to heaviest possible)

53# kb all sets, last set 4,1,1

 

6/18/13

Front Squat - 2 x 10 @ 135

Power Clean - 2 x 10 @ 135

Rope Climb - 1 x 18’ ascent

Muscle-up - 2 x 3-5 UB Reps

Strict HSPU - 2 x 3-5 UB Reps

Hanging Knee Raise - 2 x 8-10 Reps

Double-unders - 2 x 30 (or 2 x max UB if more than 30) 47, 31

I just wanted to provide clarification on what I meant by "WORKING WEIGHT".  When I use the term working weight I want you to work up to the weight you plan on using for all of the prescribed sets.  This is different than "WORK TO HEAVY" which would indicate that you need to build weight up on each subsequent set -or- "HEAVIER THAN LAST TIME" which would indicate that all sets should be heavier than the previous week.

Tuesday 130618

I felt like crap today. Diarrhea 5x before I came in

A1. Shoulder Press - 3 x 10; rest 60sec (all sets at working weight)

95, 115, 115

A1. Weighted Pull-up - 3 x 10; rest 2min (all sets at working weight)

35

B1. Bench Press - 3 x 10; rest 60sec (all sets at working weight)

205, 205(8), 205(9)

B2. BB Bent Row - 3 x 10; rest 2min (all sets at working weight)

155

+

Run - 6 x 150m; rest 3min (rest 5min b/t 3 & 4)

Did not do cuz of feeling like absolute dogshit

6/4/13

Max weighted pull up - 123#

15 min z1 airdyne

5/28/13

Tuesday 130528

A1. CG Bench - 3,3,3,3,3 (use 80% of heavy single from Tuesday 130514); rest 60sec

240

A2. Pendlay Row - 3,3,3,3,3 (use 95% of heavy triple from Friday 130517); rest 2min

215

B1. Weighted Dip - 5,5,5,5 (use 75% of heavy single from Thursday 130516); rest 60sec

88

B2. Weighted Pull-up - 5,5,5,5 (use 80% of heavy single from Monday 130513); rest 2min

80(4), 72x4

C. Strict Hanging Knee Raise - 12,12,12; rest 60sec

+

3 Round @ 85% (this is aerobic work NOT anaerobic lactic endurance, treat it like a 1000m Rpw or 800m Run)

30cals Airdyne

10 Burpees

15 T2B (or max UB)

10 Burpees

30cals Airdyne

Rest 2min

R1: 4:23

R2: 4:50

R3: 5:21

All sets did 15 t2b UB

5/21/13

A1. Weighted Dip - 3,3,3,3,3 (use 80% of heavy single from Thursday 130516); rest 60sec

80

A2. Weighted Pull-up - 3,3,3,3,3 (use 80% of heavy single from Monday 130513); rest 2min

80

B1. CG Bench - 5,5,5,5 (use 75% of heavy single from Tuesday 130514); rest 60sec

225

B2. Pendlay Row - 5,5,5,5 (use 90% of heavy triple from Friday 130517); rest 2min

205

C. GHD Sit-up - 12,12,12

+

Row - 3 x 1000m @ 95-100%; rest 7min actively

R1: 3:14.3 (1:37.2 pace)

R2: 3:19.2 (1:39.6 pace)

R3: 3:24.6 (1:42.3 pace)

5/13/13

2 Rounds for times:

50 Double-unders

12 Kipping HSPU

Rest 60sec b/t rounds

R1: 1:06.5 (45 DUs before broke)

R2: 1:01.3 (44 streak)

+

A1. HB Back Squat - 5,4,3,2,1 NO TEMPO; rest 60sec

245, 255, 275, 295 (fail), 285 (fail), 6 hrs of sleep, no breakfast, and came in at 6am cuz busy day today, not ideal for maxing

A2. Weighted Pull-up - 5,4,3,2,1; rest 3min

62, 79, 88, 98 (1.5 reps), 98

+

4 Rounds: (record times)

7 Hang Squat Snatch - 95

30m Butcher Push @ Body-weight (Sled weighs 70#)

190

Rest 3min b/t rounds

R1: 0:45

R2: 0:47

R3: 0:47

R4: 0:49

+

4 Rounds: (record times)

7 Hang Squat Clean - 95

20cal Airdyne

Rest 3min b/t rounds

R1: 1:03

R2: 1:00

R3: 1:00

R4: 0:54

"Oh my quad!"

4/25/13

2000m row warm up
2016m in 7:30, 1:51.4 pace

3 Rounds:
Pistol - 3-5/leg (use a 20# KB for balance if needed)
Sets of 3

Muscle-up - 3-8 UB reps
3 sets of 8 UB

+
A. High Box (1-2” above parallel) Squat - 6 x 3; rest 90sec (keep the weight light 40-45%, explode from box)
135, way too light but I'd done 6 sets before Kyle came over an taught us what he wanted

B. Weighted Pull-up - 5 x 5-7; rest 90sec
All sets of 5 UB with 70# (only got 4 on last set)

C1. Banded Kneeling Squat - 3 x 10; rest 60sec (set-up in the squat cage, use 60-90# sandbag)
60, 90, 90

C2. Chinese DB Row - 3 x 6-8 each arm @ 21x0; rest 60sec (heavy & fast)
60#

+
Airdyne 20min @ Z1 (maintain between 125-180w)
236 cal, 155 avg W

3/15/13

Training Group
Prep:
Three sets for times of:
A1. 6 Muscle-Ups
A2. 12 Handstand Push-Ups
A3. 12 Toes to Bar
Rest 2 minutes
R1: 1:01
R2: 1:04
R3: 1:08

+
B1. Bench Press - 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 1 @ 90%; rest 2min
235, 255, 275

B2. Weighted Pull-up - 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 1 @ 90%; rest 2min
90, 95, 100

+
5min AMRAP of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
R: 4+10+4

10-15 minutes of easy recovery rowing or AirDyne.

2/19/13 AM

AM
A. Jerk Drills (Footwork, Split Press, Jerk Balance) - 5 x 5 (light)
B. Snatch - 3 x 1 (70%) 135
C. Clean & Jerk - 3 x 1 (70%) 185
D1. HB Back Squat - 5 x 5 (work to heavy for the day); 60sec
225, 235, 245, 255, 265

D2. Weighted Pull-up - 5 x 3 (work to 3RM); rest 2:00min
53, 62, 70, 79, 88, 96

2/8/13 AM

AM
A. Snatch DL + Hang Power Snatch (above knee) - 2 x (1 x 60%, 1 x 65%, 1 x 70% of 1RM Snatch)
125, 135, 145

B. Snatch DL - 3 x (1 x 85%, 1 x 90%, 1 x 95% of 1RM Snatch)
175, 185, 195

B. Front Squat – 3 x 3 (all sets @ 95% of heavy triple from last Friday), 3 x 1 (all sets @ 95% of heavy single from last Friday)
215, 235

Alternating every min for 14min
Odd – Weighted Pull-up x 5 (same as last week)
72# for 3 sets, 53 for 4

Even – Hand Release Push-up AMRAP in 20sec
16,16,16,17,16,16,16

1/23/13

AM
A. Jerk Drills – 5 x 5 Split Press (light); Jerk Balance 5 x 5 (light)
+
Every Other Minute for 12min: (WoW - make a judgement call when to stop this, somewhere between 4-6min)
Odd – Weighted Pull-up 5 tough reps
53

Even – Muscle-up 6 reps (or 50% of your Max Rep UB Muscle-up number, whichever is lower)
6

I did 6 minutes

PM
4 Rounds for time of:
250m Row
6 Hang Power Snatch (WoW skip this exercise)
8 T2B
10 Box Overs
250m Row
Rest 5min btw rounds
R1: 2:24
R2: 2:27
R3: 2:35 (F'd up t2b rhythm)
R4: 2:24
+
30min Recovery session (airdyne, row, mobility, massage, contrast therapy)
20 min Epsom Salt bath

1/17/13

45 of mobility

10 min z1 airdyne

6 rounds:
3 weighted pull ups 53#, rest 20 sec
6 muscle ups, rest 1 min

10 min mobility

12/31/12

AM
OLYMPIC
A. 2 Stop Clean Deadlift – 4 x 3 (50-65% of clean 1RM); stop below knee/power position
135, 145, 155, 165

B. Clean From Blocks (above knee) - 2 x (1 x 3 @ 55%, 1 x 2 @ 65%, 1 x 1 @ 75%)
146, 175, 195

STRENGTH
C1. GHD Sit-up – 4 x 15; rest 20 seconds
C2. Weighted Pull-up – 4 x 5; rest 60 seconds
80x1(4), 62x3

8/20/12 AM

Part 1
OLYMPIC:
Snatch 7 x 1 @ 92%
160x2 due to lack of time, will do in pm

STRENGTH:
HB Back Squat 4 x 3 @ 86%
245

OHS 4 x 2 @ 88%
200

Weighted Pull-up 3x5 - 62

8/15/12

Part 1
CONDITIONING:
1mi Run @ Bailey Middle School – max speed
Time: 5:53

Part 2
STRENGTH:
Weighted Pull-up 4 x 5 @ 74%
4x75, 3x70, 5x55x2

BB Bent-over Row 4 x 8 – all sets heavy
135, 185x3

Step-up 3 x 4/leg – same as last week
135

8/6/12 AM

Olympic:
Squat Clean 3 x 3 @ 75%; 3 x 1 @ 85%
165, 185, 195x3
205, 210, 215x1

Gymnastic Skill/Strength Couplet:
Weighted Chin-up 5 x 1 – find 1RM weighed Chin
10 bw warm up, 62, 72, 82, 92, 102

Muscle-up 2 x MaxRep – unbroken sets (rest 45sec) - 12, 5

7/23/12 AM

1a. Weighted Chin-up 3 x 4 – same as last week - 53

1b. Muscle-up 3 x 5

Strength/Olympic

2a. 10min EMOM – 3 Snatch @ 75% - 135

3a. Front Squat – 5 x 1 – work to heavy for the day - 155, 175, 195, 210, 220

3b. Broad Jump – 5 x 1 – record scores: 8'1", 8'7", 8'5", 8'6", 8'5"

7/18/12 AM

Strength/Skill (superset)
1a. Muscle-up 3 x 5 - unbroken reps
1b. Weighted Pull-ups 3 x 3 - heavy but not maximal - 53#

MetCon
21-15-9
deadlift - 225/155
Ring Push-up - feet elevated
Time: 3:14