A. M.E. Double Unders - 87, PR is 163
B. Deadlift Rack Pulls, 5RM
-done just below the knee
225, 315, 405[PR]
C. Clean Pulls 275x4x5
D. Squat Ladder 1-14, +10#'s from 12/23 - 155#
-Failed on the 14th round, 13th rep. Time ran out.
*WEEK 3
Notes:
Good training day all the way around. Deadlifts were heavy. 275# is feeling a lot easier to move at reps than it used to in the hook. Could have made the entire ladder but time ran out before I could start the 13th rep. Almost lost it in the bottom a couple of times on the 14th set. Should feel easier next week as I will do the same weight due to failure.
Nutrition:
Pre/Peri/Post WO I have been taking BCAA's ~ 15 grams every workout. I have avoided any whey supplements though I haven't been avoiding dairy. I have found that PWO protein gives me some added fat around the mid section. BCAA's seem to be doing the trick for both added muscle mass and recovery. Body weight is hanging around 190-192. Would like to hit 200 this year solid.
Friday, December 31, 2010
Wednesday, December 29, 2010
ACTIVE REST/RECOVERY DAY
A. 4 x Weighted Double unders, 5:00 rest
10# - 45
20# - 107
30# - 25
40# - 74
*The added weight really just changed the timing a bit. Over 50 DU's is when I started to feel it anaerobically. The lower numbers are due to timing issues instead of the weight.
A. 4 x Weighted Double unders, 5:00 rest
10# - 45
20# - 107
30# - 25
40# - 74
*The added weight really just changed the timing a bit. Over 50 DU's is when I started to feel it anaerobically. The lower numbers are due to timing issues instead of the weight.
Wednesday, December 29, 2010
Tuesday, December 28, 2010
A. 20:00 Gymnastics skill work
-back lever, handstand walks
B. Max Kipping Pullups
35
*Not a PR but fairly easy. My grip started to go first.
-back lever, handstand walks
B. Max Kipping Pullups
35
*Not a PR but fairly easy. My grip started to go first.
Monday, December 27, 2010
Monday, December 27, 2010
A. Max Double Unders - 129
-max is 163
B. Overhead Squat 1-1-1-1-1
185-195-205[PR]-215[PR]-225[PR]
C. "DT"
5 rounds for time of:
12 Deadlifts, 155#
9 Hang Power Clean
6 Push Jerk
Time - 11:28 [PR] from 14:14 on 9/23/10
NOTES:
*Overhead squats felt solid today. Jerked 205+ in a wide grip to start the OHS. Have not maxed on this movement in a long time so a PR was expected.
*Felt like I was moving slow on DT. I just took my time with the movements, gaming the workout to 11 Deadlifts (rest) Deadlift to 8 HPC (rest) HPC to 6 jerks (rest)
-max is 163
B. Overhead Squat 1-1-1-1-1
185-195-205[PR]-215[PR]-225[PR]
C. "DT"
5 rounds for time of:
12 Deadlifts, 155#
9 Hang Power Clean
6 Push Jerk
Time - 11:28 [PR] from 14:14 on 9/23/10
NOTES:
*Overhead squats felt solid today. Jerked 205+ in a wide grip to start the OHS. Have not maxed on this movement in a long time so a PR was expected.
*Felt like I was moving slow on DT. I just took my time with the movements, gaming the workout to 11 Deadlifts (rest) Deadlift to 8 HPC (rest) HPC to 6 jerks (rest)
Sunday, December 26, 2010
A. Power Clean 3-3-2-2-1-1-1
185-195-205-215-225-235[F]-230[F]
B. 3 x max rep strict chinups
8-8-10
C. AMRAP in 15:00 of:
21 Sledge Hits (R)
21 Sledge Hits (L)
20yd. OH carry (R)
20yd. OH carry (L)
TOTAL - 6 rounds
*Used a 10# Sledge, and a barbell with 15# plates (75# total). Started with 95# but had a hard time with balance on the left arm. Barbell was snatched from the ground each time.
185-195-205-215-225-235[F]-230[F]
B. 3 x max rep strict chinups
8-8-10
C. AMRAP in 15:00 of:
21 Sledge Hits (R)
21 Sledge Hits (L)
20yd. OH carry (R)
20yd. OH carry (L)
TOTAL - 6 rounds
*Used a 10# Sledge, and a barbell with 15# plates (75# total). Started with 95# but had a hard time with balance on the left arm. Barbell was snatched from the ground each time.
Thursday, December 23, 2010
A. Floor Press 1x5
185
B. Back Squat Ladder 1->14 @ 145
+10 from 12/16/10 (week 2)
C. Ring Dips 10x5
185
B. Back Squat Ladder 1->14 @ 145
+10 from 12/16/10 (week 2)
C. Ring Dips 10x5
Wednesday, December 22, 2010
AM:
A. 4 x 800m run @ :90 rest
2:50(94 bpm), 3:00(94 bpm), 3:10(93 bpm) x 2
-calves were sore after this, had to move to 93 bpm to keep ~ same pace
PM:
A. S.S.S.T. @ 53#
-Max KB Snatch in 10:00
TOTAL - 177 reps
A. 4 x 800m run @ :90 rest
2:50(94 bpm), 3:00(94 bpm), 3:10(93 bpm) x 2
-calves were sore after this, had to move to 93 bpm to keep ~ same pace
PM:
A. S.S.S.T. @ 53#
-Max KB Snatch in 10:00
TOTAL - 177 reps
Tuesday, December 21, 2010
A. Power Clean 3-3-3-3-3
185-205-210-215[F3]-215
B. Max Rep Chin-ups (weighted) x 3
5-6-7: 20#
C. AMRAP in 10:00
10 True Pushups (paralettes)
10 Supine Ring pullups
TOTAL: 5 rounds + 10 pushups
185-205-210-215[F3]-215
B. Max Rep Chin-ups (weighted) x 3
5-6-7: 20#
C. AMRAP in 10:00
10 True Pushups (paralettes)
10 Supine Ring pullups
TOTAL: 5 rounds + 10 pushups
Monday, December 20, 2010
A. Front Squat 225x2x5
+3 box jumps @ 30" after each set
B. EMOM for 15:00
-Power snatch 60% of 1RM snatch, 110#
C. 3 Rounds of:
40yd. farmers carry (R), 70#
40yd. farmers carry (L), 70#
Max Rep Deadhang
-8-8-8
+3 box jumps @ 30" after each set
B. EMOM for 15:00
-Power snatch 60% of 1RM snatch, 110#
C. 3 Rounds of:
40yd. farmers carry (R), 70#
40yd. farmers carry (L), 70#
Max Rep Deadhang
-8-8-8
Thursday, December 16, 2010
PM:
500m Row warmup
10:00 HSPU Work
*Back Squat ladder 1-14 @ 135
-on the minute
(will be an 8 week cycle adding 5-10#'s each week, with a 1RM test on the 9th week)
*Pull/Push ladder
Pullups 1->10 = 55
Pushups 2->20 = 110
500m Row warmup
10:00 HSPU Work
*Back Squat ladder 1-14 @ 135
-on the minute
(will be an 8 week cycle adding 5-10#'s each week, with a 1RM test on the 9th week)
*Pull/Push ladder
Pullups 1->10 = 55
Pushups 2->20 = 110
Wednesday, December 15, 2010
Wednesday, December 15, 2010
AM:
Swim:
6x200m CSS @ 1:00 rest
10:00 Tread water
PM:
-Power Jerk, Heavy Single
185,205,225,245[F],245[F]
-Deadlift, reverse band (green)3-3-2-1-1
405-465-495-495-495
"Grace"
-2:53, :03 over PR
Swim:
6x200m CSS @ 1:00 rest
10:00 Tread water
PM:
-Power Jerk, Heavy Single
185,205,225,245[F],245[F]
-Deadlift, reverse band (green)3-3-2-1-1
405-465-495-495-495
"Grace"
-2:53, :03 over PR
Tuesday, December 14, 2010
Tuesday, December 14, 2010
AM:
Swim:
200m warmup
500m CSS, not timed < 9:00
3x100m CSS, :30 rest
Cool down: :20 on, :10 off x 8 leg tread
PM:
3 x 20 pushups/6 pullups
did 10 pullups the first round, ran out of time, was supposed to do 5 rounds
Notes:
Felt good on the swim. First sprint was right at 1:30 with the next 2 ~ 1:35
Swim:
200m warmup
500m CSS, not timed < 9:00
3x100m CSS, :30 rest
Cool down: :20 on, :10 off x 8 leg tread
PM:
3 x 20 pushups/6 pullups
did 10 pullups the first round, ran out of time, was supposed to do 5 rounds
Notes:
Felt good on the swim. First sprint was right at 1:30 with the next 2 ~ 1:35
Monday, December 13, 2010
Monday, December 13, 2010
AM:
SEAL PST:
500m swim CSS - 8:51
-Rest 10:00
Max Pushups in 2:00 - 42
Max Situps in 2:00: 50
Max Pullups: 10
-Rest 10:00
1.5 mile run - 10:11
PM:
-1000m Row warmup - 4:00.8, damper 7
-Box Squat w/ green bands 225x3x5
-Press 115x4x5
-Power Clean 210x3x3
-Box Jump 1x15 @ 30" w/ 50# vest
Notes:
This is the first PST I have done in a couple years. I did the minimums on the pushups and situps due to the fact that they suck at this point. I have put so much emphasis on the barbell the past year that my body weight movements have suffered severely. This is the start of a 12 week training cycle to include both functional strength and bodyweight strength.
Press felt weak today.
SEAL PST:
500m swim CSS - 8:51
-Rest 10:00
Max Pushups in 2:00 - 42
Max Situps in 2:00: 50
Max Pullups: 10
-Rest 10:00
1.5 mile run - 10:11
PM:
-1000m Row warmup - 4:00.8, damper 7
-Box Squat w/ green bands 225x3x5
-Press 115x4x5
-Power Clean 210x3x3
-Box Jump 1x15 @ 30" w/ 50# vest
Notes:
This is the first PST I have done in a couple years. I did the minimums on the pushups and situps due to the fact that they suck at this point. I have put so much emphasis on the barbell the past year that my body weight movements have suffered severely. This is the start of a 12 week training cycle to include both functional strength and bodyweight strength.
Press felt weak today.
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