Cfnyc

Monday

1rm back squat. 265, failed 285, previous best was 275. Need to improve on this lift in the next cycle.

Tuesday 

Work up to heavy power clean + hang power clean + jerk 

Worked to 165

CC 8/29/14 (Pensacola)

Strength

A.Box Squat with Giant Cambered Bar  - 1RM

385lb - no cambered bar at the gym, subbed straight bar box squat, I think I could have hit 395 or 400 but didn't want to push it cause I didn't have any way of bailing out

 

Accessories/Baking Loaves of French Bread on my Back

B.Sumo Semi-Stiff Legged Deadlifts - 6RM

315lb

C.Chair Deadlifts - 3x15 (Stand Up Every 3rd Rep)  http://instagram.com/p/pB9YfqnwsI/?modal=true

3x135 - these were tough

D. GHD Back Extension Against Heavy Band - 3x20

3xblack band

 

Core

E. Cable Static Ab Holds (Cable or Band) - 1 Minute Middle, 45 Seconds Per Side. 3 Sets.

Skipped

 

WOD

"Isabel" (135/95)

30 Snatches for Time

5:17 - over a min slower than my PR time, but I'll take it considering how smoked my back was after the accessory work

 

Finisher

Airdyne, AMRAP:

30 Seconds @90RPMs/80RPMs

30 Seconds @50RPMs

No AD so subbed rowing :30 at 30 s/m, :30 at 15-18 s/m, 10 rounds

TUESDAY 9.29.2014 (AK)

20 minute Airdyne

100 evil wheels for time: 4:50

SUNDAY 9.28.2014

5/3/1: Wave C - Squat. (315 lbs-1rm)

Warmup, 75%x5, 85%x3, 95%x1+

235 lbs, 267.5 lbs, 300 lbs (3 reps)*

*after the wedding I need to do a linear progression. I like 5/3/1 but don't like only doing 300 lbs for 3 reps. I'd come back to 5/3/1 as an intermediate program after an LP. 

Superset:

Squat: 5x10 @ 157.5 lbs

RDLs: 5 x 10 @ 157.5 lbs

Cfnyc

Thursday

3x2 backsquat

255 .. This was manageable

10 min amrap

5 overhead squat (135# , scaled to 95#)

10 box jumps 24 in (did step ups)

5 rounds. Shoulder felt weird so stopped about 7 mins in

Friday

For time:

15-12-9-6-3

Power clean + jerk (135# scaled to 115#)

Toes to bar

11:28 

Toes to bar turned into singled by round of 9.

CC 9/26/14

Strength
Push Press Against Mini Bands - 1RM
195lb - one red band per side anchored against dumbbells

Accessory
Close Grip Pin Press/Floor Press (Set pins so that the bar is around 6-8" above chest) Against Doubled Micro Mini or Mini Bands - 8RM

195lb - one red band per side anchored against two lowest pins on squat rack

DB JM Presses - 4x12

4x20lb

Flat DB Tate Presses - 4x12
20lb-25-35-35

100 Band Pull Aparts
Blue band

WOD
21-15-9:
Push Ups
One Arm DB Snatches, Alternating (70/50)
Box Jumps (24/20)
6:20

Finisher
3 Rounds:
250 Meter Ski Erg
2 Minutes Battling Ropes
1:30 Minute Plank

Subbed 250m row for ski erg, 2 min AD, last round subbed 1 min sledge hammer tire slams for battling ropes

THURSDAY 9.25.2014 (AK)

Waiting around for the bech I messed around with some random shiiieeet...

3x10 curlz @20 lbs

5x10 leg extensions

5x10 leg curlz

5/3/1: Wave B - Bench. (238.5 lbs-1rm)

Warmup, 70%x3, 80%x3, 90%x3

165 lbs, 190 lbs, 215 lbs (11 reps)

Superset:

Bench Press: 5x10 @120 lbs

One Arm Dumbbell Row: 5x10 @75 lbs

Boom. Tough actin tinactin. 

CC 9/25/14

CF Conjugate (CC)

 

Strength
Back Squat @70% - 10x2
238lb, only went up to 225lb, which felt slow

Conventional 3" Deficit Deadlift - 1RM

405lb, maybe could have pulled 10-15lb more but didn't want to push it, felt a lot less stable in my upper obliqz compared to deadlift from the ground

Accessory
Glute Ham Raises - 3x20

3x10lb
Barbell Hip Bridges - 3x20

95lb-115-125
Reverse Hypers - 3x20

25lb-30-35

Core
Hanging L-Sit, Legs Crossing Over Each Other back and forth - 3x Max Time

20 each side

WOD
"Jackie on Crack":
Row 500m
25 Thrusters (45/35)
5 Muscle Ups
Row 400m
20 Thrusters
4 Muscle Ups
Row 300m
15 Thrusters
3 Muscle Ups
Row 200m
10 Thrusters
2 Muscle Ups
Row 100 Meters
5 Thrusters
1 Muscle Up

 

13:40 - unbroken except for first set of MU (4-1)

Finisher
Band Adduction - 4x30 Per Leg

Blue band

 

Fun fact of the day - Hip Abduction is the name of a sweet band, I'll totes be rocking out to them next time I do banded hip abductions

https://www.facebook.com/thehipabduction

DCF 9/24/14

Strength
1rm Clean and Jerk

220lb, failed jerk at 232lb, shoulders were still shot from Tues

Accessory
Plate Pinches, (10 lb metal plates facing each other, smooth sides out. 2 in each hand) - 3x Max Time
2:05-1:25-1:34

 

Wod
1 mile sled drag

Raining, subbed 15 min row

 

Gymnastics Strength
10 x 2 Russian Dips + 7 Push-ups + 0:20's Chest Facing wall handstand

WEDNESDAY 9.24.2014 (AK)

3x10 pull-ups

3x50 jump rope

20 minute:

20 evil wheels while other person airdynes, switch. 

2014-09-24 Crossfit CE (MB)

3 rounds not for time with 10 reps each of:

Hollow/Arch

Dive Bombers

Toes to bar, strict

Ring rows

Unilateral KB DL

Strength:

3 Position Clean (8x3(1-1-1))

All at 85#. Went light - feeling some knee pain.

Metcon:

10min EMOM

45s DU (scaled to singles)

15s rest

DCF Tues

Strength

A. Strict Press Against Singled Micro Mini (Under 185 lb. Max) or Mini (Over 185 lb. Max) Bands, 50% Bar Weight - 8x3

75lb against 1x red on each side with pins raised ~12 inches off ground

 

B. Bench Press Straight Weight Top Set:

1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. 

170lb

 

Accessory

C.  Ring Push Ups Against Max Band - 3x15

2x green, 2x green 13-2, 1x green + 1x blue 11-3-1

 

D. Chest Supported (Flat) Barbell Rows - 4x10

95lb-125-125-125

 

E.  Banded Low Rows - 4x10

1x green, 2x green for remaining sets

 

F.  Banded Lat Pulldowns - 4x10

1x red on each side, 1x red on each side doubled up for remaining sets

 

Core

G. GHD Sit Ups Against Band - 3x20

1x red, 2x red, 1x red 

 

WOD

5 Rounds:

10 Push Press (155/115)

10 Bent Over Barbell Rows (155/115)

10 C2B Pull Ups

20 Burpees

 

24:04  - push press were rough, mostly done in sets of 3

 

Finisher

Thumb Down Rear Delt DB Raises - 4x20 Per Arm

5lb

 

Delts feel wrecked today

DCF 9/22/14

Strength

Front Squat + 25% Hanging Chains - 1RM

265lb + all the chains we have (~50lb)

Accessory

Safety Squat Bar Arched Back Good Mornings + Light Bands Pulling from the Front - 8RM

100lb + doubled up red bands
Barbell Bulgarian Split Squats - 3x10 Per Leg

95lb
Reverse Hypers - 3x30

25lb

 

Hard-Core

Plank Against Max Band Tension - 3x1 Minute

Bands crossed in X pattern on lowest rungs of squat rack, 2 greens, 2 greens + 1 red, 1 greens + 1 red

WOD

"Diane"
21-15-9:
Deadlift (225/155)
HSPU

4:39 or 5:39, don't remember which

Finish

400 Meter Sprint
Rest 1:1
300 Meter Sprint
Rest 1:1
200 Meter Sprint
Rest 1:1
100 Meter Sprint

2014-09-22 Crossfit CE (MB)

Strength:

Front Squat Lunges (5x5)

95-115-115-115-115

Back Squat (3x5)

225-225-225

Metcon:

10x200m on every 2 mins (first 100m sprint, second 100m jog)

Checkout: max L-sit (scaled to knee raise) 45 seconds 

SUNDAY 9.21.2014 (AK)

5/3/1: Wave B - Squat. (315 lbs-1rm) 70%x3, 80%x3, 90%x3 

220 lbs, 250 lbs, 282.5 lbs (6 reps)

Superset:

Squat: 5x10 @ 162.5 lbs

Lunges: 5 x 10 w/ 45 plate overhead 

This was really hard. Squats gassed me pretty bad. Lunges weren't heavy but burned. 

I am pretty sore/stiff right now. Will do airdyne later today to hopefully relieve some of the soreness. 

Cfnyc

Work up to heavy snatch

Worked up to 115. This lift is regressing. Lost them all in front of me. :(

Cfnyc

Saturday

Fight gone bad (hpc instead of sdhp)

103 + 95 + 90 = 288

Cfnyc

Friday:

3 min amrap

20 American Kbs

40 sit-ups

60 Russian Kbs

80 double unders

Rest 3 mins

6 min amrap

20 American Kbs

40 sit-ups

60 Russian Kbs

80 double unders

Rest 3 mins

For time:

20 American Kbs

40 sit-ups

60 Russian Kbs

80 double unders

100 reps ; 1+6 = 208 reps ; 5:38

THURSDAY 9.18.2014 (AK)

5/3/1: Wave A - Deadlift. (420 lbs-1rm)

Warmup, 65%x5, 75%x5, 85%x5

275 lbs, 315 lbs, 355 lbs (7 reps)

EMOM, alternating:

Deadlift: 5 x 8 @210 lbs

Hanging Leg Raises: 5 x 12

Conjunction Junction 9/18/14

STRENGTH OF STREET KNOWLEDGE
A. SSB (safety squat bar) + 50% Bar Weight + 25% Band Tension, Box Squat - 5x5

160lb + 1 red band per side, bench for box

B. Sumo Deadlift @~50% + ~30% Band Tension - 8x1

215lb + 1 green band per side

 

ACCESSORY TO MURDER
C. GHD Back Extension + Deadlifts (barbell) - 8RM

12lb, tried a barbell, felt shitty on my neck

D. SSB Lateral Lunges - 3x10 Per Leg
120lb-130-140, could have gone a little heavier

 

E. Single Leg Reverse Hypers - 3x20 Per Leg

3x10lb, these were shitty

 

 

CORE CURRICULUM
F. GHD KB Oblique Crunches - 3x20 Per Side

3x16lb

 

 

WOD KILLA
20 Minute AMRAP:
10 Hang Squat Cleans (185/135)
15 GHD Sit Ups
20 Wall Balls (20/14)

skipped due to time constraints

 

 

FINISH HIM
Wide Stance Box Squat with Straight Bar + 1 Hanging KB Per Side (70/44) from Leader Chains (Hang low enough that KB is about 6" above ground when seated on box) - Max Reps in 5 Minutes

50+ with 53lb kbs, should have gone with 70lb, cool movement, forces you into good positions due to the instability of the loading, any lateral movement will f your shit up so you have to focus on driving straight up off of the box

2014-09-18 Crossfit CE (MB)

Strength:
Push Press (5x3)
115-115-115-125-130

Behind the Neck press (3x5)
65-65-65

The behind the neck press was pretty hard for me, especially to get it started. Didn't feel too great on my shoulders.

Metcon:
20min AMRAP
20 Calorie Row
20 Box Jumps (24")

Score: 7+7

dcf weds

Strength

Snatch Complex x 5 sets

Power Snatch + Hang Squat Snatch + Full Snatch

Up to 60kg, working on positioning, on a few sets threw in a high hang snatch pull before the hang squat snatch to work on the third pull

 

Accessorize

Thickest Square Block for Grip:

Work up to 1RM on Each Hand

R: 50lb, L: 58lb

Then:

70% for 3x Max Time

R: 35lb - 13-8-11

L: 40lb - 11-7-13

 

Wod

6 sets of 600 meter run

1 minute rest between sets

3:00-2:48-2:53-2:52-2:52-2:50

Didn't run very hard, weds are supposed to be more recovery day since this program runs Mon through Sat with only one day of prescribed rest

 

Gymanstics Flexibility

40 Repetitions of Table Tops with a 5's Pause each rep

https://www.youtube.com/watch?v=4Q1DUU7F4VA

These were tough on my elbows and shoulders, rolled out my bicpes afterwards otherwise I probably wouldn't be able to bend my arms today

 

 

dcf tues

Strength

 

Bench Press Against Mini Band - 45% of floor press max as bar weight, 15x3 (5 Sets Wide, 5 Sets Middle, 5 Sets Close). 20 Second Rest Periods

105lb 

 

Bench Press Straight Weight Top Set:

1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max.

165lb 

 

Accessory

 

Incline SIngle Arm DB Press - 10RM (in 3-4 sets) Per Arm

40lb-50-55x (6 x right, 8 x left)

Pull Ups Against Band (Micro Mini/Mini) - 3x Max Reps

10-9-8

One Arm DB Rows - 3x10 Per Arm

3x10 @ 55lb

Inverted Ring Rows + Max Band - 3x10

1 red per side, 1 red + 1 blue per side, 1 red + 1 blue per side 

  

AB

Standing Heavy Band Crunches - 3x50

Black band - these were sweet 

  

WOD

For time:

21 Deadlift (155/115)

21 Pull-ups

Row 750m

15 Power clean

15 Pull-ups

Row 500m

9 Push press

9 Pull-ups

Row 250m

 

13:37 - push jerks instead of push press 

  

Finisher

Incline Reverse Flys + Windmills - 3x20 Each

Skipped

 

Hamstrings mad sore today (Weds) from Mon's deadlifts, GHR, and lunges. Stupid DOMS.

TUESDAY 9.17.2014 (AK)

5/3/1: Wave A - Press. (166.5 lbs-1rm [off of 185 lbs])

Warmup, 65%x5, 75%x5, 85%x5

107.5 lbs, 125 lbs, 140 lbs (8 reps)

EMOM, alternating:

Press 5x10 @82.5 lbs

Pull-ups 5x10 reps

2014-09-16 Crossfit CE (MB)

Last Thursday's workout took me out of commission for the weekend. 

Strength:

Establish 1RM for Floor Press

1RM = 220#

Metcon 1:

10 min EMOM:

OHS with 2 second pause

95-95-115-115-115-115-115-115-115-115

Metcon 2:

3 rounds of 5min Cindy with 90second rest between each 5min set

Rounds: 8+15

I keep ripping and re-ripping my hands when doing pull-ups. 

Cfnyc

C2b Cindy

15+1 

All c2b as singles

dcf mon

10x3 Russian Dips

https://www.youtube.com/watch?v=eGK4cnYFpT0

 

Then worked out with a bro doing a westside barbell influenced crossfit program

 

Strength

Overhead Squat - 1rm

Did 1rm front squat instead, only got up to 295, 30lb lower than my max from earlier in the year, oh well

 

Accessory

Snatch Grip Deadlifts from 2" Deficit - 6RM

225-255-275lb, last two with straps
Overhead Walking Lunges - 3x10 Per Leg with Max Weight Possible

95-115-125lb
Glute Ham Raises - 3x Max Reps

33-20-9, last two sets with 10lb plate

 

Core
Overhead Static Ab Walk with Dragging Sled - 1/4 Mile

70lb sled, 45lb plate overhead

 

WOD
21-15-9:
Banded Deadlifts (185/135 + 150lbs Band/100 lbs Band)
Box Jumps (30/24)

5:57 - doubled up a green band for band tension, was probably closer to 100lb tension, regardless it made the box jumps pretty difficult

FINISHER
Prowler Sprints + Max Weight - 10x40 Meters, 30 Seconds Rest
Ran out of time and skipped this

Cfnyc

5x3 back squat 

235 across

For time:

50 Kb push-ups

50 kb step ups

730ish, used 12kg per arm

SUNDAY 9.14.2014 (AK)

3 rounds of Cindy to warmup

then 

15 minutes of:

10 ball slams

30 second jump rope

20 lunges

*First time I can do real ball slams with a forty pound ball (ie catching it off the bounce instead of just throwing it down and slowly picking it up)

I'm gonna do one mesocycle of 5/3/1 before the wedding to see how I like it. If I do, then I'll continue after the honeymoon.

5/3/1: Wave A - Squat. (Based on 315 lbs- 90% of my 1rm)

Warmup, 75%x5, 80%x5, 85%x5

235 lbs, 250 lbs, 267.5 lbs (6 reps)

*Note, was supposed to do 65%, 75%, 85%. Not sure why certain websites have the wrong percentages than what Wendler gives for the first wave. 

Hotel WOD with AK and Judi Jiu

Warm up:

4 rounds

5 pull ups

10 push ups

15 squats

Strength:

5rm per side, Bulgarian split squat at 31X1 (70lb dumbbells)

15 min OTM:

Min 1: 5 pull ups + 10 goblet squats (50lb-50-70-70-70)

Min 2: 10 decline sit-ups

Min 3: 30s stationary bike 

Accessory Work:

Oblique twists on cable pull down machine, 10 per side

10 single arm db press per side (30lb)

Cfnyc

Karabell

10 rft

3 snatch (135#)

15 wallball (20#)

Scaled to 105#. 19:39. Should have pushed harder (probably went 80%)

Cfnyc

2k row

3rds of:

20 double Russian kb swing (16kg)

10 t2b

5 wall walks

Row took 8 min total took ~21 mins. Pretty terrible

WEDNESDAY 9.10.2014 (AK)

6x1 broad jump

5x5 Deadlift at 315 lbs

Superset 4x10

goblet squats

Russian kb swings. 

2014-09-11 Crossfit CE (MB)

Strength
Floor Press 10x2
165-175-175-175-175-175-180-180-180-185

Meton
For time:
10 TTB
20 Box Jumps 24"
30 Pull-ups
40 RKBS 70# (scaled to 53#)
50 Wall Balls 20#
40 RKBS 70# (scaled to 53#)
30 Pull-ups (about 20 of these were with a band)
20 Box Jumps 24"
10 TTB

Time: 27:00

This metcon absolutely destroyed me. The class was sitting around watching me for like 10 minutes.

DCF comp test day 3

1rm clean and jerk:

110kg-120x (failed jerk)-115-120-125x (failed clean)

I think I could have gotten 125 if I didn't drop to 115 and then repeat 120 again. 120kg/262lb is a jerk PR, I think I would have been able to get 125kg/275lb overhead. 

8:00 AMRAP, cleans at 85% of 1rm

25 reps at 101kg/222lb, pretty happy with this

20:00 AMRAP 

20 thrusters 135#

20 C2B

20 burpees

3 + 8 

2014-09-10 (MB)

4x3 Squat

185-225-235-225

5 rounds of:

500m row

2min rest

Times: 1:48,1:47,1:47,1:48,1:48

TUESDAY 9.9.2014 (AK)

12 minute partner WOD

10 press at 95 lbs

15 pull-ups 

Rest while other person works

*5 rounds

12 minute partner WOD

20 sit-ups

Other person does single strict pull-ups, then alternate when 20 sit-ups are complete. 

*lost track. Robin killed me on the sit-ups. 

DCF competition test week day 2

1RM HBBS (295lb-315-330(pr)-340(pr))

- rest 10:00 -

HBBS max reps at 85% of 1RM (290lb x 12, wore a belt for 1RM and max reps, never worn a belt for HBBS before, so much easier)

"Grace"

30 C&J for time at 135#

2:44 - 30 singles 

2014-09-09 Crossfit CE (MB)

First day back to CF after 2.5 week roadtrip. Staying light.

Strength: 8x3 Clean and Jerk (80%)

135-135-135-135-135

Only did 5 sets. Was feeling nauseated.

Metcon:

12 min AMRAP

5 OHS 115# (scaled to 75)

5 Box Jumps 24"

100m Farmers Carey 75# KB (scaled to 53#)

200m run

Score: 4 rounds 

MONDAY 9.8.2014 (AK)

Had a major headache from getting only four hours of sleep on Sunday night. Ate a lamb dinner that was the bomb. 

Back squat

5x10 reps at 200 lbs

First time I've back squatted in awhile and it felt good. 

Then practiced the wedding dance with Robin. 

dcf competition test week

3 min: max effort double unders (196 reps)

- rest 2 minutes -

max unbroken toes to bar (25 reps, forearms were already fatigued from double unders)

rest as needed, then

3 min: max effort muscle ups (15 reps; 7-3-2-2-1)

rest as needed, then

10 min row for calories (117 calories)

- rest 2 minutes -

10 min row for calories (133 calories)

during row, hide monitor, do not look at a clock, set an alarm for 10:00, the idea is to feel how hard you can go for 10 minutes without any feedback other than what your body is telling you

Realized I could have rowed harder after the first 10 mins, rowed a hair over 2k meters, still could have rowed harder after the second 10 minutes, good data point nonetheless

Wrist Injury and Recent Training

So a few weeks ago I tried to hold on to an iffy jerk and it sat too far back in my hand at the top.  My left wrist started feeling slightly painful.  It actually wasn't that bad so I trained through the pain over the next couple of weeks, using wraps and taking ibuprofen when I needed to.  Unfortunately it didn't get better, and actually got more painful over the last couple of weeks.  I've since stopped going overhead and did mostly pulls and continued to work on strength and mobility.

My friend, a chiropractor, looked at my wrist and noticed that the entire chain from my forearms all the way to my traps and shoulders were all super tight, which required me to put my wrist in compromising situations to secure stuff overhead.  I've since started to focus on really mobilizing that area so that when I start training again, I'll be a lot more stable and less prone to injury.

Before stopping weightlifting I hit a 305lb/138kg C&J pr, which finally brings my training PRs to over 250kg.

SUNDAY 9.7.2014 (AK)

EMOM 3x power clean

14 minutes at 135 lbs

6 minutes at 155 lbs

Tabata (8 rounds each: 20 on, 20 off)

Jump rope

Overhead one arm 15 lb lunges (alt. arms)

Jump rope

Hanging knee raises

SATURDAY 9.6.2014 (AK)

weighted pull-ups, sets of 5

Added 5 lbs every set. 

5 lbs (5 reps) up to 55 lbs (1 rep). 

Failed to get 5 reps around 30 lbs but kept going. Stopped at 55 lbs when it was putting a lot of stress on my forearms. 

then...

EMOM 3 strict press for 12 minutes 

135 lbs first two minutes then 

140 lbs (75% of 1rm) next ten minutes 

8 min AMRAP

10 lunges

10 Russian kb swings

10 sit-ups 

*7 rounds + 17 reps

4 minute rest

8 min Airdyne 

sun row

20 rounds

45s row

15s rest

distance ranged between 181-188m, 192m on the last round, averaged 2:00/500m pace

fri pm

Went back to the gym after work cause I had nothing else to do. Mobilized for close to an hour, rolled out my biceps for the first time ever with a barbell and mashed my triceps on the bar as well, need to do this more often.

Worked up to a C&J max for the day, cleaned 110kg/242lb but missed the jerk, would have liked to clean 255lb+ but I'll chalk it up to being the second workout of the day.

Worked up to a heavy front squat triple afterwards, hit 275lb with a belt, which I'll take today even though it's 15-20lb off my max.

Finished with 3 rounds not for time of:

15 reverse hypers (25lb-35lb-45lb)

1 muscle up + 12 strict dips

opt being 8/29/14 - 6am

All AMRAPs at 90% intensity

 

8:00 AMRAP:

10 walking lunges

10 kettle bell swings 1.5p/54lb

10 situps

 

\\ 6 + 19

 

- 4:00 Rest -

 

8:00 AMRAP:

150m row

25 double unders

5 HSPU

 

\\ 5 + 100m

 

- 4:00 Rest -

 

8:00 AMRAP:

Row for calories

 

\\ 101 calories/1754m

 

- 4:00 Rest -

 

8:00 AMRAP:

2 muscle ups

7 GHD situps

3 power snatches 115lb

 

\\ 6

THURSDAY 9.4.2014 (AK)

Airdyne 20 minutes

EMOM 5 goblet squats w 53 lb kb

Felt tired and wanted my quads to pop so I jumped on the airdyne for a slow workout. 

weds stuff

Decided I wanted to snatch since it's been a while so I figured I needed to do a serious warmup to try to get my upper body ready. Rowed for 20 mins (4,100m) at around 2:20 pace, did 2 mins per side of couch stretching, a lot of shoulder pass throughs with a PVC, and 2 mins per side of overhead distractions.

 

Did a complex from the high hang with high pull + snatch, working on pulling my elbows up as high as possible and initiating a faster third pull under the bar. Worked up to 70kg/154lb which felt pretty good. Then worked up to a max high hang snatch for the day, hit 70kg/154lb-75kg/165lb-80kg/176lb with no misses, missed 85kg/187lb two or three times.

 

Did dynamic effort front squats afterwards, 10 OTM, 2 front squats as explosive as possible at 80kg/176lb, will add ~5kg/10lb next week.

 

Finished with an Outlaw metcon:

 

3 rounds for time:

20 chest to bar pullups

20 wall balls 30lb

 

10:30 - C2B done in 8-7-5 each round, wall balls in sets of 3, last 5 of the last round were singles

WEDNESDAY 9.3.2014 (AK)

Tabata

Push-ups (8, 99)

Strict Pull-ups (4, 37)

Sit-ups (8, 75)

Squats (12, 115)

*count worst round and total as two separate scores

**(32, 326)

Apurva had (41, 333)

20 minute Airdyne

30 on, 30 off

MONDAY 9.1.2014 (AK)

20 minute Airdyne

EMOM 3 burpees

100 Evil Wheels for time

*6:02

5 rounds with partner, alternating:

20 sit-ups

2014-09-03 Running + Burpees (MB)

Ran 2mi then did 30 burpees right after.

Pm accessory work

Had some time to kill before coaching tonight, did the following:

3 rounds not for time

1 muscle up + 12 strict dips

13 GHD sit ups

Then rowed 3,500m in about 15 mins at a 2:30 pace

Cfnyc

Tabata something else

32 rounds of 20 sec on 10 off (8 pull-ups 8 push-ups 8 sit-ups 8 squats)

Did a slightly different order

Push-ups: 9 across => 9, 72

Strict Pull-ups: 5, 4x7 => 4, 33

Sit-ups: 10 across => 10, 80

Squats: 20, 20, 18x6 => 18, 148

Total: 41, 333

2014-09-02 Running (MB)

Quick 2mi run just to get the heart rate up after drinking all weekend.

opt being 8/25/14 - tues 6am

Back at it after a weekend of copious drinking and overeating

 

A) 15rm overhead squat - would have taken me an hour to warm up/mobilize enough to do OHS' at 6am so I did 5-5-5-5 back squats with a camber bar, which I've never tried before.

 

This is a camber bar, the load is farther in front of the midline, placing the emphasis on the hamstrings and the lower back. Went 195lb-215-215-215-225.

 

B) 12 min OTM

Even - 20 double unders + 2 muscle ups + 20 double unders

Odd - 5 per side front rack walking lunge 135lb

 

Finished the first few rounds of the double unders + muscle ups + double unders in about 40-45 seconds, but the number kept creeping up, lunges took about 30 seconds each round. Ended up falling behind the pace with 4 minutes left, so I completed the rounds disregarding the clock, ended up finishing all the work in 13 mins instead of 12. This OTM was challenging, would be good to try again, I like the muscle up work sprinkled in with other stuff to practice doing muscle ups while fatigued.

 

C) For time:

12-9-6

155lb power clean and jerk

Toes to bar

Burpee over the bar

 

7:41 - clean and jerks as singles, slow, steady pace throughout, toes to bar in 6-6; 6-3; 6

 

 

Cfnyc

"DT"

5 rounds for time

12 deadlift

9 hang power clean

6 push jerk

Rx is 155, scaled to 135

We had a 12 min cap, got through 4+21. Probably would have taken ~another minute