Cleans, ring dips

2100 (yesterday)

 Treadmill climb @ 15% elevation
45 minutes @ 3.5 MPH

1500 (today)

part 1:

A. Power Clean x 1/Push Press x 2; rest 4 min x 5

B. Squat Clean - 5 x 2 reps @ 90% effort; rest 5 sec b/t reps; rest 3 min

C1. KBS - 15 heavy x 4; rest 90 sec

C2. Anchored Sit Ups - 30 x 4; rest 90 sec

For loads:

A. 185, 195, 205, 215 (F), 205, 205

B. 225 all

C1. 70# db

C2. ub 

2100

part 2:

for time:

12 db squat clean - 45#/25#/h

36 ring dips

24 db squat clean - 45#/25#/h

24 ring dips

36 db squat clean - 45#/25#/h

12 ring dips

19:01 

  
Daily report

• Body: Chest/shoulders sore.
• Sleep: Woke up with sore throat at 7am; postponed first workout. Stuffy throughout day. Will sleep well tonight.
• Nutrition: Good.
• Notes: Smooth barbell work. Strong effort on cleans. Wasn't feeling great for the 2nd workout -- effort was ~70%. Squat cleans slowed me down... dumbbells are very uncomfortable for high reps of that movement.
• Cool link of the day: Forging Elite Relationships 

Morning cleans

08:20

Warmup (very brief, dynamic swings, sampson)

8 sets @ 100%:

Clean and Jerk - touch and go 4 tough reps

6 burpees AFAP

8 CTB Chin ups AFAP

walk rest 5 min actively b/t sets

(no rests in transition; goal is high power)

For weight: 185 first 4 sets, 155 last 4 sets

For total time: 40:00

Daily report

• Body: Sore.
• Sleep: Poor. Did not sleep very well last night.
• Nutrition: Pretty good today.
• Notes: This was much, much harder than I anticipated. Each set was around a minute.. I took a couple breaths in transition. Clean and jerks at 185 were heavier than I should have gone. Hands are still torn up; pullups were difficult but all unbroken. Not a bad workout, but this one really left me gassed.
• Cool link of the day: It's All in the Mind!

Cleans, Front squats

18:15

Warm-up (Sampson stretch, arm swings, jump rope, deep lunges)

A. Squat Clean - 3,3,3,3,3; rest 3 min
(only last 2 sets of 3 are challenging - work on tight out of bottom)
+
5 sets:
7 heavy front squat
rest 0 sec
10 burpees AFAP
rest 0 sec
Row 150 m @ 100%
walk rest 5 min actively

For loads: 135, 185, 205, 205, 225 x 1 (F)

Front squats: 185# all 5 sets

Daily report

• Body: Sore. Tired.
• Sleep: Slept in a little, no AM workout. Still got to bed a little late. 7.5 hours. 
• Nutrition: Good.
• Notes: A little over ambitious on the last set of cleans. I should be able to get 225 for a triple. I was a little late on the third pull on all 5 sets today. Definitely room for improvement here. For the metcon, 185 was the perfect weight. I was contemplating adding 20# and doing 205 for sets 3, 4, and 5 but 185 somehow got much heavier after 20 burpees and two sets of hard rowing. All front squats unbroken, sets 3 and 5 of burpees were not. Overall, a good WOD.
• Cool link of the day: Came across this article on Fitness Spotlight a few months back. For the most part, I agree with his list. Good stuff.

More OPT

08:30

Warmup: Arm swings, stretching, jumprope

7 rounds for time of:
4 HSPU
5 Cleans (135#)
6 Pull-ups
7 KBS (2 pood)

For time: 22:28

Daily report

• Body: Very sore.
• Sleep: Great. 9 hours.
• Nutrition: Excellent.
• Notes: Quick one this morning. Will probably run tonight. OPT's perscription was this workout, followed by 6 hours of rest and 30 minutes of running with 10 minutes of ice bath. Will try and follow through with that.
• Cool link of the day: 5 miles on a surf board. Holy crap that looks like fun.

Late night -- OPT programming

20:30

Warmup (Arm swings, stretching, jump rope)

Found the following over at the OPT blog.

TESTING:

Phase 1

As many rounds and reps as possible in 4 Minutes of:

325 Deadlift x 4 reps

Muscle-Up x 2 reps

Rest exactly 8 minutes, and then:

Phase 2

As many rounds and reps as possible in 6 minutes of:

185 Squat Clean x 6 reps

Handstand Push-Ups x 6 reps

Rest exactly 6 minutes, and then:

Phase 3

As many rounds and reps as possible in 8 minutes of:

8 Pull-Ups

8 Burpees

For rounds + reps: 3 rounds + 1 DL; 2 rounds + 3 Cleans; 5 rounds

Daily report

• Body: Sore.
• Nutrition: Good.
• Notes: Good evening workout. A bit more volume than I anticipated. Kept a running clock through the entire thing. Totaled 32 minutes. Feel like I could come back to this and score much higher without an intense WOD in the morning.
• Cool link of the day: Marshawn Lynch.

Burpees, Cleans, Box-jumps

 Warm-up: 4 minutes jump rope

Clean review

5 rounds:

20 Burpees
20 Clean (95 pounds)
20 Box-jumps (24")

For time: 26:14

Daily report

• Body: Tired.
• Sleep: Not very much.
• Nutrition: Fair.
• Notes: This one sucked. Time was acceptable, but very difficult to push through. Burpees were probably the most difficult. Cleans physically could have been completely unbroken... mentally, another story.
• Cool link of the day: Good read on the importance of sleep.

Clean & Jerks

16:30

Warmup (jumprope, stretching, handstand push up practice)

Clean & Jerk
135 x 5
185 x 2 x 2
225 x 2 x 2
245 x 2 x 2
255 x 2 (good cleans, failed jerk)

10 - 8 - 8 - 6 reps of the following:
Butterfly pull-ups
KB snatch (1.5 pood)
Pistols i.e. One legged squats (alternating legs)
For time: 10:21

5 rounds:
15 Glute ham sit-ups
25 Back extentions
For time: 10:51

Daily report

• Body: Good. Back a little sore.
• Sleep: A little too much. 10 hours. Lazy morning.
• Nutrition: Good. Made stir fry tonight again. Learned how to dice an onion. I have found a new appreciation for cooking.
• Coaching notes: 245's felt very solid. 255 jerk should have come... breathing really came into play. A big belly of air would have made the lift. Otherwise, first pulls were solid.. set up for good position into triple extension. At 225 there was awkward contact with legs between second and third pull. Fixed this for rest of sets.
• Notes: Lazy during met cons. Was a bit tired after the cleans. Kept good pace, didn't push very hard. Situps/Back extensions were killer. Took one minute break after 3 rounds... hamstrings and lower back were dead.
• Cool link of the day: This guy lives in a 100 square foot home. Check out his shower setup. Intriguing.

Thrusters, Cleans, Front Squats

5:15 PM

Warmup (Arm swings, Leg swings, Sampson, Sprinter's stretch)

3 rounds
4 HSPU
8 Lateral KB swings (2 pood)
16 Double unders
For time 6:00

3 rounds
3 Thrusters
6 Cleans
9 Front squats
For time: 7:57

Daily report

• Body: Right shoulder/back is severely sore. I am a little worried, it might be worse than something I just slept on. Made both WOD's today boarderline painful. Especially KB swings. Rest is good.
• Nutrition: Poor.
• Sleep: Poor.
• Notes: Both of these WODs should be quick. Considered first one still part of warm up but found a rhythm and kept good pace. Second WOD was much slower than I am capable of. Rested between many sets, front squats were very difficult. Today serves as an example of the effects drinking has on performance goals.
• Cool link of the day: According to this study the more SAT (subcutaneous adipose tissue i.e. fat under the skin) one carries, the less responsive one is to resistance training. Interesting.