10.24.14

A. Bent knee Hollow body rock; accumulate 1 min x5; rest 1 min

Completed, bent knee make life better! increments of :20
B. Side body arch hold; accumulate 2 min per side

Completed, increments of :20
C. Arch body rock; accumulate 4 min in as few sets as possible

Completed. These are significantly harder for me than A or B. increments of :15
D. Seated med-ball russian twists; 20 reps x4; rest 2 min

Completed, at 10lbs. Supersetted these with E so that it would take less time.
E. GHD sit ups; 15 reps x4; rest as needed bw reps

Completed, see above

Also threw in 10 min slightly-above-Z1 AD as foot/toe is feeling good! Will probably add in a little Z1 rowing or AD over Fri/Sat/Sun as time allows.

10.29.14

Back, after many days off…

A. Seated strict press; 6-8×5; rest 2 min

75×8, 80×8, 85×6, 85×6, 85×6

These were fine, didn’t want to strain too hard and overextend or push through the toes too much.
B. Wall facing hs hold; accumulate 90 sec x5; rest 90 seconds

Completed; all rounds in sets of :30. Didn’t want to push too much and come off the wall and landing.
C. Feet elevated planche lean holds; accumulate 3 min not for time

Couldn’t quite figure out how to do this and not put pressure on my foot (also was wearing one slider sandal), will try to do this again in a couple of days.
D. Support hold at top of dip (on bars); accumulate 4 min not for time

Completed; went sets of :15 with :15 per minute, and then rest 1 minute or two between sets. Lots of shaking, I appreciate the chance to work on my shoulder veins.
Arms only airdyne sprint
20 seconds @100%
40 seconds easy
x10

Completed, 68 cals total. This felt sluggish…about 57-63 RPM during the “100%” and 35-43 RPM during the easy part. Breathing didn’t get too elevated because arms just wouldn’t go that fast.

10.21.14

A. Squat clean;build to a max

Hit 205. Jumped to 220 to try and PR and high-pulled the shit out it and didn’t get under the bar at all!

here’s 220: https://www.youtube.com/watch?v=T6B-v-hMfTM
B. Concentric only front squats from blocks (drop from the top); 3, 3,
3, 3, 3; rest 3 min

145, 155, 165, 170, 170

Really pushed it here, almost stalled out on the third rep of 170 each time
C. Power snatch from high blocks; 1 rep on the 30 seconds for 20 reps
@moderate load, high speed

5 reps at 85lbs, 5 reps at 95lbs, 5 reps at 105lbs, 5 reps at 110lbs

Everything was nice and fast here, like this method for power snatch tech work.
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For time:
50 front squat 135#
50 deadlift 225#
50 calories airdyne
150 double unders

22:19 total

Splits: Finished Front Squats at 5:15 (set of 5, including a squat clean to open each set), finished DL at 13:22 (all sets of 1, dropped from the top), finished AD at 18:40.

A couple of thoughts from this:

was worried about doing TnG sets of DLs because of the amount of reps. Each individual set of one felt fine, it was just mentally daunting to know I still had x many reps to go. I was slow as fuck on the AD. DU (this was the start of my toe issue also FYI), it helped to have someone else count my reps because I tend to undercount when I count in my head, and that adds up if I’m 2-3 reps short on each set of 25. Shoulder burn was limiter on the DU, couldn’t get sets bigger than 20ish after about 50 reps.

10.20.14

A1. Wall facing static hs hold; accumulate 90 seconds x5; rest 1 min
(in as few sets as posisble)

Completed, all rounds done in two sets (I think :60/:30)
A2. isometric 90-90 hold on pull up bar; accumulate 90 sec x5; rest 2
min (bend knees if needed)

Completed, did as sets of :10 ONTM, with an extra minute break halfway through, that seemed to work well for me

B1. Bent knee L-sit; accumulate 90 sec x5; rest 1 min

Completed 3 rounds (sets of :15)
B2. Inverted ring hang; accumulate 90 sec x5; rest 1 min

Completed 3 rounds (sets of:15)
C1. Hollow body rock; accumulate 90 sec x3; rest 1 min

Completed (:15-:20 increments)
C2. Arch body rock; accumulate 90 sec x3; rest 1 min

Completed (:15-:02 increments)
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Row 15 min easy

Completed!

10.18.14

A. Banded clean pulls; 5, 5, 5, 3, 3, 3; rest 2 min

135, 145, 155, 165, 175, 185

Much more confident here than last week. Used straps once I got to the triples because thumbs were hurting like crazy. Still moving the bar fast, and in a clean path at 185.
B1. Hang power snatch; 2, 2, 2, 1, 1, 1; rest 10 sec

105, 105, 105, 110, 115, 120

Wasn’t catching 105 that perfectly, so stayed there to get it a little better (happened by the third set). Shoulders also warmed up a bit too.
B2. Seated box jumps; 1.1.1.1.1×6; step down/rest 3 min

24″ + 25lbs, 24″ + 45lbs, 24″ + 25lbs, 24″ + 45lbs + 10lbs, 24″ + 45lbs + 10lbs, 24″ + 45lbs + 10lbs

Eventually I will be less scared here!

+
Open workout 14.1 (use 70# for snatches)

Completed 5 rounds even here. Split up the snatches 9-6 from the beginning and 5-5-5 on the last round or two, split the DU 15-15 from the beginning as well. Despite that, went out a little too fast and had to pull back a little to keep breathing low after about a round or two. Adjusted well, but legs just felt heavy towards the second half of the workout. Found the snatches slowed me down more than the DU, which I paced better.

10.17.14

AM
A. Split jerk; build to a max

205

Was a little better here today than last week, got over my 200lbs plateau. Need to keep working getting full extension and keeping the bar close
B. Push jerk; 3, 3, 3, 3, 3; rest 2 min

135, 145, 155, 160, 165

Felt good, this is the heaviest I’ve gone on push jerks in a while. Dropped each rep on the blocks again FYI.
C. Bench press; 8, 8, 4, 4; rest 2 min

115, 120, 135, 140

These are better every time I do them. Still no spotter so didn’t push it.
D. Double bar dip negatives; accumulate 35 slow controlled reps to full depth

Completed. The combo of these and BP does a good job of making my front delts sore.

PM
A1. Wall facing static hs hold; accumulate 75 seconds x5; rest 1 min

Completed all 5 sets(!)
A2. isometric hold at top of pull up bar accumulate 75 x5; rest 2 min
(pronated grip, don’t rest chin)

Completed all 5 sets (!)
B1. Bent knee straddle L-sit; accumulate 60 sec x5; rest 1 min

Kinda did these, still makes my hip flexors cramp like crazy
B2. Static hang from bottom of the pull up; accumulate 75 sec x5; rest 1 min

Completed 3 rounds before hands died
C1. Side body arch hold; accumulate 60 sec/side x3; rest 1 min

Completed, sets of :15-:20
C2. Reverse hypers; 12-15×4; rest 1 min

Completed, all sets 100lbsx12.
D. Hanging strict knee raises; accumulate 35 reps @41×3 tempo

Did not complete, hands were already trashed

Getting a little better mentally on these pieces, but still could improve. Did this between my Friday PM session and my Sat AM session, and ended up moving some of the Sat stuff to later in the day.

10.15.14

A. Squat snatch; 10 singles @83% 1rm; rest 2 min

@128lbs, one miss

Here’s a good rep: https://www.youtube.com/watch?v=-KRHRAI2Gg0 (probably my most balanced catch position/OHS)

Here’s a rep where I’m slightly forward: https://www.youtube.com/watch?v=lqdiimT3n7g

I find that on a lot of reps, I catch for a second nice and upright but then immediately shift my weight onto my toes and push the bar the bar forward. Any suggestions? I have been trying to hold my catch position until I am perfectly balanced, that might be helping a little.
B. OHS; 5, 5, 5, 3, 3, 3; rest 2 min

115, 125, 130, 140, 145 F@150

Was excited to try 150 and then fell over backwards and bailed the bar on my first rep. The 3s felt good other than that. Just need to be forced to keep doing these 🙂
+
Slow heavy sled drags (hands between legs)
2 min continuous grinding pace effort
rest 2 min
x5 sets

Completed, two sets at 90lbs, the last 3 sets at 115lbs. Was a little lower-backy and a little hamstring-y

10.14.14

A. Squat clean;build to a max

217lbs, 2lbs PR

I will credit Ryne with the strategy of going for the mini-PR. Also, as you watch the video, you will see I caught it, came to a dead stop and still stood up. I went for 220lbs, caught it nice and upright in the bottom of the squat and just tipped the fuck over. Pull and catch position felt really good today, but this number is not going up (much) more until my front squat is higher.

217lbs: https://www.youtube.com/watch?v=W_bJDHkZngg
B. Concentric only front squats from blocks (drop from the top); 5×5; rest 3 min

95, 115, 135, 145, 155

These were interesting, can see how they would help my squat clean. 155 was pretty difficult, don’t know that I could have done much more for 5 reps today.
C. Power snatch from high blocks; 1 rep on the 30 seconds for 15 reps
@moderate load, high speed

Went 5 reps 95lbs, 7 reps 105lbs, 3 reps 115lbs

Everything went great here, love working from high blocks
+
15 min amrap:
15 squat clean 115#
15 deadlift 185#
Run 400m

2 rounds plus 15 squat cleans

Went all singles for the squat cleans from the beginning and 8-7 on both rounds of DLs. Limiting factors were: lower back fatigue, from the cleans rather than the deadlifts (in round 2), and not fighting through the burn of the squat cleans enough (in round 1). Also ran slow as shit in round 2, due to trying to loosen up lower back. This workout also reminded me (again) that I’m bad at squatting even moderate weights in flat shoes.

10.13.14

A1. Wall facing static hs hold; accumulate 75 seconds x5; rest 1 min
(in as few sets as posisble)

Completed, all rounds done in two sets (:60/:15, :50/:25, :45/:30, :45/:30, :45/:30)

Not too bad, especially compared to A2/B1/B2
A2. isometric 90-90 hold on pull up bar; accumulate 75 x5; rest 2 min
(bend knees if needed)

Completed, all sets with bent knees. First round held :10 and :05 increments, after that, didn’t hold for over :05. Timed everything: first round took 6 minutes, second 8 min, third 9 min, fourth 10 min, fifth 10 min, sixth 9 min.

Hands felt like shit after this.
B1. Bent knee L-sit; accumulate 75 sec x5; rest 1 min

Completed four rounds, in :10-:15 increments.
B2. Inverted ring hang; accumulate 75 sec x5; rest 1 min

Completed four rounds, in :15 increments.

These felt worse than last week, hands felt like extra shit by now, and being upside-down is not when you want to have your grip fatigued. Also, the extra time per round meant I was doing extra DH to Inv, which tired me out as well.
C1. Hollow body rock; accumulate 75 sec x3; rest 1 min

Completed, all rounds in :15-:20 increments. Getting better here! And a nice mental break from A2/B1/B2
C2. Arch body rock; accumulate 75 sec x3; rest 1 min

Completed, see above
+
For time:
Row 1k
50 toes to bar

Completed the row and 30 TTB in 10:15, then stopped because hands were about to rip. Got off the rower around 4:30, did sets of kipped doubles all the way through. Limiting factor was just not want to touch the pull-up bar due to how much it hurt.

So, these days with the gymnastics skills have been pretty difficult mentally and physically. It took me over 3.5 hours (keeping strict rest times) to complete all this work, am wondering if that is what is intended? If yes then I’ll get over it (:)) if not then let me know if/how I should modify Friday’s upcoming stuff.

10.11.14

A. Banded clean pulls; 5×5; rest 2 min

Using skinny blue bands-85, 115, 125, 135, 145

Didn’t know where to start, which is why I ended up going so light. These were fun, nice to work on speed.
B1. Hang power snatch; 3, 3, 3, 2, 2, 2; rest 10 sec

85, 95, 105, 115, 120, 120

Here’s 120: https://www.youtube.com/watch?v=sgsX87Km5bY

These felt good, trying not to get sloppy with the feet at all. Limiting factor on triples were my thumbs/hands feeling like shit.
B2. Seated box jumps; 1.1.1.1.1×6; step down/rest 3 min

Went from 24″ to 24″ plus 45lbs plus 10lbs. Just gotta make myself face the fear and jump high.
+
10 sets:
10 power snatch 65#
10 bar facing burpees
30 double unders
rest 90 seconds bw sets

1:45,  1:40, 1:40, 2:00, 1:45, 2:05, 2:05, 2:20, 2:15, 2:00

Started breaking DU in half around round 5. Hands still hurt, which made the snatches unpleasant. Muscled snatched all the reps without worrying about hitting my hip because the weight was light enough and that helps keep my breathing controlled. Was hard to get through DU UB after burpees and still be semi-recovered for the next round, still need to improve here. Enjoyed the challenge of this workout though.