Wednesday, January 25, 2012

A. 150 Double Unders

B. Deadlifts 85% of 370 (315) x5x3

C. Push Press 85% of 170 (145) x5x3

D. Upright Rows 135x10x3

E. 10 Ground to Shouler w/ Atlas stone, 173#

Tuesday, January 24, 2012

A. 150 Double Unders

B. 2 man team
6 rounds of: (3 each)
5 Power Clean, 135/95
10 Front Squat
5 Jerk
20 Pullups
-alternating with partner

Picking up where I left off...

I focused on some strength and o-lifting over the past few months and the posting would've been monotonous, so I got lazy and didn't do it. I have seen vast improvements since August.

Clean & Jerk - 265
Jerk - 275
Snatch - 195
Front Squat - 285 (though I can probably hit 300 now)
Back Squat - 350
Press - 145 (was stagnant with this forever and can probably hit 155 now)
Deadlift - 450

My training has migrated to a strength base with some interval work work mixed in. My basic training schedule has looked like this:
Monday: Volume Day (Back Squat/Press)
Back Squat 10x3 sets
Press 8x3 sets (cleaning from ground)
Shrugs
Tuesday: Interval/sprint day
-CrossFit with rest or sprint intervals
Wednesday: Intensity Day
Deadlift 5x3 sets
Push press 5x3 sets (clean from ground)
Upright Rows
Thursday: OFF
Friday: Olympic Lifting
Snatch, Clean & jerk, Front squats 3x5 sets, weighted pullups
Saturday: WOD/Interval day
CrossFit WOD either all out or with built in rest

I'm going to stick with this method until the CF Sectionals. This year I will only do the sectional WOD's once on Saturdays.

Tuesday, August 2, 2011: Week 5, Workout 22

Strength:

A. Snatch (65%x2, 70%x2, 75%x1) x 3
120-130-140

B. C&J (65%x2, 70%x2, 75%x1) x 3
155-165-175

Conditioning:
4 rounds of:
6 DB Muscle Snatch, 50% of MS, 35# each
6 Box Jumps, 30"
12 KTE's

Time - 8:19

Monday, August 1, 2011: Week 5, Workout 21

*Final week of current cycle. Overall volume will be reduced for 1RM testing on Saturday. Post on new cycle will be next Sunday, August 7th.

Strength:

A. Back Squat 90%x2x2
-280

B. Snatch Pull 90%x2x2
-166

C. Power Jerk 80%x2x3
-188

Secondary work:
A1. Weighted Pullups 4x3, 1:00 Rest (35#)
A2. HSPU 5x3, 2:00

B1. Weighted Pushups 10x3, 1:00 rest (25# plate)
B2. GHD Situps 10x3, 2:00 rest

Daily Report:

• Body: Good. Knees are a little tight from softball yesterday.
• Sleep: 10 hrs. good
• Nutrition: strict + dairy
• Notes: Good day of training. Back squats felt solid.
  

Sunday, July 31, 2011: REST DAY

REST DAY

Notes: Played softball from 2-4pm.

Saturday, July 30, 2011: Week 4, Workout 20

Max for day

A. Snatch
165-175-185[PR]-187.5[F]

B. Clean & Jerk
205-215-225-235[FJ]-240[FC]

C. Back Squat (HB)
275-290[PR]-300[F]

Daily Report:

• Notes: Had a solid attempt on the 185 for a PR. There was a slight press out in the bottom with my right arm though. Got under 187.5 but could not lock out. C&J felt heavy today and the tennis elbow issue came back after a couple heavy sets. Back squat was solid and my knees are feeling good. Tried 300 again but got on my toes in the bottom and missed. Didn't want to try again.
  

Friday, July 29, 2011: Week 4, Workout 19)

Strength:

A. OHS
-Max for day: 225-235[F]-235[PR]
-80%x2: 188

B. Snatch 70%x2x5
-128

C. Deadlift 5x3, +5
-335

Conditioning:
5 rounds of:
5 DB Power Snatch
5 DB Power Jerk
5 DB Split Clean (Each leg)
*15% of best power clean - 35# each

Notes:
-Pressed the bar back instead of up trying to get it overhead for the first 235#.

Thursday, July 28, 2011: REST DAY

REST DAY

Wednesday, July 27, 2011: Week 4, Workout 18

Strength:
A. Front Squat 83%x3x5
-220

B. Snatch Pull 95%x2x3
-175

C. Jerk
-max for day: 185-205[F]-205-215-225[F]
-90%x1x3: 195

MetCon:
3 rounds of:
250m row
3 rope climbs
10 Sandbag shoulders, 50% BW (5/each)

Tuesday, July 26, 2011: Week 4, Workout 17

7:30 AM

Warmup:
3:00 row, easy
mobility
Burgener warmup

Strength:
A. Muscle Snatch 40%x3x3
-75

B. C&J 70%x2x5
-165

MetCon:
3 Rounds for time of:
6, 1 arm DB power snatch (each arm), 55#
50m Prowler Push, 50% BW - 90

Time - 3:47

Daily Report:

• Body: Good, right shoulder still bothering me.
  
• Sleep: Garbage
• Nutrition: Paleo + Dairy: PreWO - 6g BCAAs, PWO - 6g BCAAs, 1 scoop SFHPWO, 2g MSM, 2g Glutamine
• Notes: Felt good today. Was a bit shaky on the second jerk on 4 of 5 sets. Had good drive under the bar for the jerk and good drive from the hole on the catch.
  

Monday, July 25, 2011: Week 4, Workout 16

3PM

Warmup:
5:00 row, easy
Mobility
Burgener warmup

Strength:
A. Back Squat 85%x2x4
-267

B. Snatch DL 116%x3x3
-215

C. Push Press 78%x4x5
-167

Secondary:
3 sets of:
A1. weighted chinups x6, rest 1:00 - 10-15-20
A2. 15 GHD situps, rest 2:00

Daily Report:

• Body: right shoulder between the blade and spine is still twingy
• Sleep: 9 hrs, not good - Haven't slept real well the past few nights. I attribute it to poor nutrition choices before bed. Changed things up a bit today so we will see how it works
• Nutrition: Been eating pretty much whatever I wanted though I've been avoiding wheat and grains. Last night I had something fried with bread and I stopped me up really bad and left me bloated and I slept like shit. Today I focused on quality foods and lots of it. PreWO - 6g BCAAs. PWO - 6g BCAAs, 2g MSM, 2g Glutamine, 2 scoops SFH PWO, 2 small sweet potatoes. I'm going to do this after every heavy/high volume day. After a lower volume/lower intensity day I will just have some whey or meat accompanied by BCAA's.
  
• Notes: Squats felt heavy today. Everything else went well.
  

Sunday, July 24, 2011: REST DAY

REST DAY

Daily Report:

• Body: right shoulder between the blade and the spine is starting to give me a little trouble again. I've been neglecting stretching...
• Sleep: 8-9hrs. not good, I ate a huge bowl of frozen yogurt and toppings last night and I think that caused me to not sleep well.
• Nutrition: whatever.
  
• Notes: Softball practice today, 1.5 hrs. Below is a video of the first or second miss on the snatch at 185. Just couldn't hold it overhead.

Saturday, July 23, 2011: Week 3, Workout 15

10:00 AM

Warmup:
mobility
Burgener Warmup
Light snatches

Strength:
A. Snatch, max for day
175 - 185 [Fx3]

B. Clean & Jerk, max for day
215-225-235[F]-235[F]-235

C. Front Squat, max for day
245-255-265[PR]-275[F]

Daily Report:

• Body: little soreness in left arm PWO
• Sleep: 8 hrs, not good
• Nutrition: PreWO: 6gBCAA, PWO: 1 scoop SFHPWO, 2 small sweet potatoes, 6g BCAAs, 2g MSM, 2g Glutamine
• Notes: Good day all in all. Got under the snatch at 185 all three times but could not lock it out. Drop the weight on my lower back on 3rd attempt. That didn't feel too great. Cleans felt solid today as well as the jerks up to 235. Missed the first 2 attempts on the jerk at 235. I wasn't driving down on the bar and getting far enough under. Typical lockout issues. On the third I really focused on driving down and made it solid. Happy with the front squat PR as this is about what I expected. As with the BS last week, I feel I could've hit 275 if that was the first movement of the day. I came out of the hole fine but died out on the way up. I held it there for about 3-4 seconds before having to give up.
  

Friday, July 22, 2011: Week 3, Workout 14

3:00 PM

Warmup:
3:00 row, moderate effort
mobility
Burgener Warmup

Strength:
A. Snatch Balance, max for day
215[PR]

B. Power Snatch + Snatch 75%x1+1x5, 2:00 rest
137

Conditioning:
4 rounds of:
3 Box Jumps, 30" (full hip ext. to top, soft landing)
12 Kipping pullups
50m Prowler push, 180#
Rest 1:00

Daily Report:

• Body: great
• Sleep: 9 hrs, good
• Nutrition: Quality foods, lots
• Notes: New PR on snatch balance. Tried for 225 but could not lock out at bottom. Prowler pushes were rough. Pullups unbroken.
  

Wednesday, July 20, 2011: Week 3 Workout 13

3:00 PM

Warmup:
3:00 row, easy
mobility
Burgener Warmup

Strength:
A. Jerk
-max for day: 235
-85%x2x2 - 200

B. Front Squat 78%x3x5
-210

C. Deadlift 5x3, +5 from last week
-330

D. Snatch Pull 90%x3x3
-165

Conditioning:
3 sets of:
20 HLR
20 DB over head walking lunge (10 each), 35#
20 Pushups

Daily Report:

• Body: good
• Sleep: 6 hrs, decent
• Nutrition: lots of food, carb heavy: PreWO, bbq with potato salad (2hrs prior), 6g BCAA's. PWO, 6g BCAA, 2g MSM, 2g Glutamine, 2 scoops SFH PWO, 1 med. sweet potato. PPWO, corn tortilla enchiladas, rice, chips, 5 beers.
  
• Notes: Good training today. Made it back up to my current 1RM for a jerk from the front though it was a bit shaky. My drive under the bar is getting better. Front squats went well with no hitches. Deadlifts felt good to. I'm starting to get proper position back. The conditioning was rough probably due to lack of sleep and a tough day of training.
  

Thursday, July 21, 2011: REST DAY

REST DAY

Tuesday, July 19, 2011: Week 3, Workout 12

10:30 AM

Warmup:
3:00 row, easy
mobility
Burgener warmup

Strength:
A. Mid-hand snatch high pull + mid-hang muscle snatch x2+2x3, rest 1:00
-75
B. Clean & Jerk, 1:00 rest
-60%x2x3-141
-65%x2x2-153
-70%x1x3-165

Secondary work:
3 sets of:
A1. GHR from hip back ext x 10, no rest
A2. 10 Sandbag half moons, 20% of BW, 40#, rest :30

Daily Report:

• Body: good
• Sleep: 8hrs, decent
• Nutrition: good, PreWO: 6g BCAA's, PWO: 6g BCAA's, 2g MSM, 2g Glutamine. Decided to track my food intake for a week to hit 3000-3500 kcals/day (I think I don't eat enough) with 40%P, 35%F, 25%C. This boils down to 300g protein, 116g fat, 188g carbs. I am definitely going to have to eat some starchier carbohydrate sources and have 4 meals per day to hit these numbers. FOOD LOG
• Notes: Good day of training. C&J felt strong with smooth transitions and solid landings. Had a couple shaky landings towards the end that I attribute to the rest times.
  

Monday, July 10, 2011: Week 3, Workout 11

10:00AM

Warmup:
3:00 row, easy/mobility
Burgener warmup

Strength:
A. Back Squat (HB) - 83%x3x5
-261.5
B. Snatch Deadlift - 113%x3x3
210 (+5 from last week)
C. Push Press - 76%x5x5
-163

Secondary:
3 sets of:
A1. Chinups x 8, 1:00 rest
A2. GHD Situps x 20, 2:00 rest
-triggerpoint mobility during rest periods

Daily Report:

• Body: good
• Sleep: 10hrs, quality
• Nutrition: strict, PreWO: 6g BCAA - PWO: 6g BCAA, 2g Glutamine, 2g MSM - sweet potato, chicken, onion, cauliflower mixture. Had chicken fried steak, mashed potatoes, green beans, and a Shiner for dinner. Delicious! Haven't eaten that in a long time.
  
• Notes: Everything went well, good day of training.
  

Saturday, July 16, 2011: Week 2, Workout 10

Max Effort Day

10:00AM

Warmup:
500m row, easy
mobility
Burgener warmup
light snatches

Strength:
A. Snatch, max
-165-182.5[F]-182.5[F]-182.5[PR]
B. Clean & Jerk, max
-185-215-225-230
C. Back Squat (High Bar), max
255-275-300[F]-285[PR]

Daily Report:

• Body: left knee was a little sore today in the patella tendon.
• Sleep: 9hrs, good
• Nutrition: PreWO: 6g BCAA's, PWO: 6g BCAA's, 2g Glutamine, 2g MSM, ~4oz. chicken breast
• Notes: Great training day. I didn't spend to much time working up on any sets. Got under 182.5 twice but had trouble locking out. Made the 3rd attempt which is a 2.5lb PR. Hit 225 on the C&J with ease and 230 went up fairly easy as well. Probably could have done 235 but will try for that next week. I am pretty happy with the BS since I am just getting back into the high bar for ATG squat. 275 was my previous PR prior to injury and that went up really easy today. I think the jump to 300 may have been too much but I can make that on a day that I haven't maxed on two movements prior. Settled with 285 which is still a PR so I'm happy.