Today's the first day of workout/nutrition posting online for me. Here goes:
Workout:
3 attempts at a 1RM snatch
3 attempts at a 1RM clean and jerk
I opted to just get some practice with these lifts instead of go for the max's as technique is just not where it should be. In my mind, I feel as though forcing a lift while not knowing how to do it properly is just not the smartest thing to do!
400 meter run
9 muscle ups
18 DB push press 50#
400 meter run
7 muscle ups
15 push press
400 meter run
5 muscle ups
12 push press
this one started off well, but went down hill pretty quickly with the muscles ups. I finished at 13:00 on the button and that was all muscles ups. The run was pretty solid and all push presses were unbroken. Muscles went: 3, 1, 1, 1, 1, 1, 1 for round one; 3, 1, 1, 1 for round two; and, 2, 1, 1, 1 for round three.
My body felt really good today, but my mind wasn't there at all. That ended up hurting me in the end. The positive takeaways for the day were: i got a message from a great dude who Lindsey found for me and I will be getting work done on a regular basis from now in (it is really time I take my recovery as seriously as my actual training!). I am also getting on the fat loss kick tomorrow. I have put on a ton of weight with my training program as of late, and fueking for it (and being a little lazy), and it is time in the season to begin cutting the weight down. I am VERY excited to see and feel the changes of being back at my comfortable weight of around 205# (I am guessing I am a little over 220# as I write this post). I'll go into details of what I'm doing tomorrow. Until then, Happy New Year everyone!
Never Stop, GET FIT.
_20 minute run at 75% pace
My Training:
Rest Day
10 attempts of power clean w/
16 lateral box shuffles
3x5 temp deadlifts w/
3x8 unbroken speed box jumps
3 individually times rounds of:
10 hammer strikes
10 sandbag shoulders
30 ft. shuttle prowler push
My Training:
1a) Back Squat: 10×2 @ 60%+25% Band – rest 60 sec.
Notes: This is speed work, down and up FAST.
1b) Bench Press: 10X2 @ 60%+25% Chains – rest 60 sec.
Notes: This is speed work, down and up FAST.
“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans 135/95#
Midline/Strength
1a) 3×10 Hanging Leg Raises – rest 45 sec.
1b) 3×5 Banded GH Raise – medium/heavy (should be fast) rest 45 sec.
Results:
1a) 245# with something like 75-100# bands (have no clue really)
1b) 205# with something like 50-75# bands (have no clue yet again…)
Nasty Girls – 7:31 (first round unbroken, a PR on muscle ups by the way. Second and third round went 5+1+1, 3+2+1+1 with the muscle ups, everything else unbroken)
2a) did them
2b) used 2nd lightest band for 1st two, then 3rd lightest for last. Felt very strong with these)
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10 minutes to test max vertical and max broad jump
10 x 100 meter sprints
My Training:
1) 5X1 Clean & Jerk (full squat clean, split jerk) @ 90% (of all-time 1rm C&J) – rest 90 seconds.
2a) 5XME Kipping HSPU (regionals standard) – NO REST
2b) 5×3 Push Press – heaviest possible, rest 2:00 minutes
Dynamic
1a) 5X1 Max Height Box Jump – rest 60 sec.
1b) 5x100m Sprints – rest 60 sec.
Results:
1) 235, 235, 245 (missed twice), 245, 245
(Struggling at the bottom big time with my wrists. Jerks felt much better)
2a) 10, 8, 5, 5, 3 (FML)
2b) 175, 175, 185×2, 185×2, 185×2
1a) all on a wall around 46″
1b) 12.3, 12.1, 12.0, 12.1, 11.7_
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(Sorry to have missed a week. Back at it now!)
5, 5, 5, 3, 3, 3 back squats w/ 3 wall squats
3x6 1-arm DB lunge
3x9 good mornings
10-1 ladder of:
Air squats
KB mid-pull to swing
Leg raise
Broad jump
My Training:
1) 5X1 Snatch (full squat) @ 95% (of heaviest ever, squat or power) rest 90 sec.
2a) 5X2 (with bottom pause) 1 Snatch Balance + 1 OHS @ 95% (same weight as above) – rest 60 sec.
2b) 5X3 Tempo Snatch Deadlifts @ 110% – rest 60 sec.
10 minute AMRAP of:
16 KB Snatch + KB OHS @ 24/16kg (8l/8r)
24 Row for Calories
32 UB Double-Unders
Midline
3X5 TGU (5l/5r) – heaviest possible, rest 90 sec.
Results:
1) normally suck ass at snatches but was feeling good, so, I worked up to 200# which I missed 3 times and got twice. Then did 3×1 at 185#
(Yes 200# should be light weight for me, but my technique completely blows! Happy to PR by 15#!)
2a) 155, 155, 155, 165, 175 (technique and confidence is so bad here)
2b) 220# all of them (felt very good)
Conditioning: 3 rounds plus all snatches
(pace this a little too much as well. Left arm was not so good with the snatches, dogged it a bit on the rower and tripped up[ the DU’s on the first attempt)
Midline – 53, 62, – (had to rush out)
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5x3 low box squats
5x5 GHR
5x10 hammer stikes
2x60 sec wall sit with front raise
2x60 sec plank with rev leg raise
3 individually timed rounds of:
20 planters
12 push press 45#
9 hand-release push ups
6 burpees and tuck jumps (2 jumps per rep)
My Training:
5X2 Hang Snatch (full stall, above knee, full squat) – heaviest possible, rest as needed
2a) 5X5 OHS AFAP @ 100% of heaviest above – rest 60 sec
2b) 5X8 Good Mornings – medium/heavy, rest 60 sec
Skill
20 minutes HS Walk for total distance
Results:
1) 145, 165, 175, 175, 180 (missed 3, got one)
Can get the damn weight up but am so shaky getting under the damn bar.
2a) 180, 180, 180, 185, 185
warmed up to this and the final two rounds were super easy and super fast
2b) same weight as above. was actually suprised at how good and strong these good mornings felt for 8 reps.
Did the walks. Got only 60 meters in the 20 minutes. Nervous system began failing me at the end and getting inverted was doing some crazy things to my mind. Found that the parking garage at my apartment is perfect for this. May head down there a few mornings a week for more work and some sprint work! Suck at gymnastics!
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Rest Day
My Training:
Rest Day
Get outside and be active!
My Training:
Piece 1 – WODs 1&2 (beginning @ 0:00):
Wod 1:
Row 500m
-rest 4 minutes-
Row 500m
For total working time.
Wod 2:
During the 4 minute “rest” interval complete…
AMRAP: Double-Unders
*Rest the remainder of the first 10 minutes.
Piece 2 – WOD 3 (beginning @ 10:00):
10 minutes to establish a 1RM Clean & Jerk.
Piece 3 – WOD 4 (beginning @ 20:00):
Complete 150 Burpees for time.
-EMOM including the first minute, complete 5 KB Snatches 24/16kg. Alternate hands each minute.
*Rest the remainder of 20 minutes.
Piece 4 – WODs 5&6 (beginning @ 40:00):
In 10 minutes complete (using alternating sets):
WOD 5: 3 X Max Effort Back Squats @ 275/185#
WOD 6: 3 X Max Effort Pullups
Piece 5 – WOD 7 (beginning @ 50:00):
10 minute AMRAP of:
Run 400m
15 Push Press 115/75#
For total Push Press reps (runs do not count for score).
Results:
1) 7:34
2) 245
3) 255
4) 15:00
5) 12, 12, 10 squats for 34 and 27, 20, 4… pull ups for 51
6) 45
Had an awesome time doing this workout with other people! And, I was suprised that I actually survived it seeing my health level coming into it! Just goes to show you how awesome and helpful it is to workout with others around.
Double unders were way messier than normal, but row felt pretty good (should have pushed harder on this one). C+J went up super easy once I got it (thinks for the pointers Rudy! Again, actually having a coach around really does help), still under a PR for me. The burpees…ugh, my lack of food caught up to me real fast on this one. Felt like stopping after 25. Squats felt strong, just had no juice left. Pull ups were good, just forgpt I had another round as I put my shoes on for the run! Sprinted over and was able to bang out 4 in the remanding seconds. Last wod…yeah, push presses were unbroken but that run/shuffle was just wonderful!
Looking forward to next one!
Friday Fun-day!
Deadlift for form for 15 minutes then:
20 min. AMRAP of:
5 tire flips to jump through and burpee
20 weighted jump ropes
6 walk outs
5 HSPU
4 forward rolls
20 feet OH walking lunge
My Training:
1a) 5X5 Weighted Ring Dips – heaviest possible, rest 60 sec.
1b) 5X5 Tempo Deadlifts (see notes) – medium/heavy but PERFECT, rest 60 sec.
2) 5X5 UB (or as many as possible) Muscle-Ups – rest 2 minutes.
5x500m Row – all out, rest 1:1 (pace actively between sets)
Results:
1a) 44, 53, 58, 68, 73 (used KB's and plates)
1b) 275, 315, 325, 334, 345
2) 1+4, 4+1, 5, 5, 4+1
Conditioning:
1:37, 1:44, 1:41 (called it quits after that...)
15 x 50 meter sprints
w/ 2 min rest between efforts
My Training:
Rest Day
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