Squat work/OPT wod/endurance

Impeccable setup

4/20 1630

Back squat -- 3, 3, 2, 2, 1 @ tempo 30X0
For loads: 245, 255, 275, 285, 315

OHS -- 3, 3, 3 @ 80%
For load: 185, 185, 185

Toes to bar / wall ball practice
5 minutes


(AMRAP 10 min: 5 DL 185#, 10 box jumps, 5 pull ups ... 8 rounds @ 60% effort)

Mobility work
10 minutes


Today 1700


Power cleans -- 2, 2, 2
For loads: 225, 235, 245

3-5 rounds @ 97-100%
3 heavy power cleans
6 burpees AFAP
9 c2b chin ups AFAP

For loads: 205, 225, 225, 225
For times: 45 sec (unbroken), 56 sec, 59 sec, 66 sec (last 3 sets chin ups were broken.. no gas for a fifth)


Rest 20 min

5 rounds for time:
Run 400 m
Row 400 m
rest 3 min

For time: 28:15 - 15:00 rest = 13:15
note: rowing pace 1:40 +/- 5 sec

Mobility work
30 minutes

Daily report

• Body: Good. A little sore in low back.
• Nutrition: 14 hour fast. Good.
• Sleep: Slept in today. Groggy upon waking, but enough sleep.
• Notes: Solid work for these past few sessions. Diet could use a bit of work. Yesterday was great until I got home, then I had a bit too much to eat especially starch. Explains grogginess in morning, but I felt great in both WOD's today.
• Cool link of the day: "Lucky 13" -- 13 top reading recommendations by Eric Cressey

Deadlifts, push ups, box jumps

 2000

A. Dead Lift - 3 x 3 @ 80%; rest 2 min

B. Clap Push Ups - 10 reps x 3; rest 1 min

C1. Dead Lift @ 10X0 - 155#/100# x 6; rest 2 sec

C2. 9 push ups; rest 2 sec

C3. 12 box jumps - 24"; rest 3 min x 3

D. Row 1 min @ 90%; Row 1 min @ 50% x 5

(control your breathing in row work - practice keeping breathing high and pace high without redlining)

For loads: A. 315, 335, 345 

For pace: D. 90% @ 1:38 +/- 2 sec; 50% @ 2:10 +/- 5 sec

Daily report

• Body: A bit sore, but good.
• Sleep: Not enough; 2 hour nap at 4pm
• Nutrition: Fine. Could be a little cleaner
• Notes: Good to run through 11.2; I wasn't sure how games standard pushups were going to fare. They felt good, my three rounds through were quick. Will be running through this WOD full pace on Saturday in the cities.
• Cool link of the day: Thought this was pretty neat. Solar System Scope

AM barbell work, PM recovery

  0800

part 1:

3 sets:

5 tough DL touch and go

8 burpees AFAP - jump explosive/high at top to touch something

rest walk 5 min

+

3 sets:

5 tough hang power clean

8 burpees AFAP - work on speed up and down, barely off ground

rest walk 5 min

+

3 sets:

Bike 20 sec @ max effort

rest 4:40

For loads:

A: 315, 325, 335

B: 185, 195, 205

16:00

part 2:

Run 45 min @ Z1 really easy pace

+

rolling/mobility work after - 75 min

+

ice bath - 16 min

Daily report

• Body: Sore this morning, fine after mobility/rolling work.
• Sleep: A little short. 6 hours.
• Nutrition: Too heavy/too late of a meal last night. Good today.
• Notes: Good weights for deadlifts, and strong burpees. Could have gone a little heavier with the power cleans, or at least done 205 for all three sets. Run went very smooth; ~4-5 miles. Overall, great day of training -- this was a lot of fun.
• Cool link of the day: Physiologic Effects of Insulin

Saturday testing

02:30

Warmup (Dynamic swings, jumprope, lunges/squats, burgner)

3 rounds for time:

6 power snatch - 135#

15 CTB chin ups

24 wall balls - 20# 10ft

8:27

Daily report

• Body: Very sore. Especially posterior chain i.e. calves, hammies, glutes.
• Sleep: Enough.
• Nutrition: Some sugar/starch at breakfast. So/so. Fitday.
• Notes: Poor effort on this one. Chin ups were broken much more than needed; the bar at the girl's campus is horrible. Better platforms, weights, and barbells but much, much worse chin up bar. No knurling or support. Pwr snatches/wall balls were fine.
• Cool link of the day: An interesting article -- Army of Fake Social Media Friends to Promote Propaganda

pt 2

19:30

Warmup (Lunges, squats, jump rope)

3 heavy front squat

rest 0 sec

15 unbroken chin ups AFAP

rest 0 sec

25 double unders AFAP

rest 6 min x 7

For times: All rounds 1:00 min +/- 10 seconds. Time was dependent on double unders. All chin ups unbroken.

For loads: 185, 185, 195, 195, 205, 205, 225

 

Daily report

• Body: Great.
• Sleep: No nap. Bed early tonight.
• Nutrition: Great. See Fitday.
• Notes: This was fun. Came at each round with head of steam. 6 minutes was quite a lot of rest, but I was patient. Had to clean each rep up, or else I would have started with 225 and worked up. Had weightlifting shoes on until 3rd round; took them off for easier DU's. Overall, productive Sunday.
• Cool link of the night: This past week, in an open letter to Fred Phelps and his controversial Westboro Baptist Church, the hacker activist group Anonymous issued an ultimatum: "... we give you a warning: Cease & desist your protest campaign in the year 2011, return to your homes in Kansas, & close your public Web sites. Should you ignore this warning, you will meet with the vicious retaliatory arm of ANONYMOUS." Yesterday, the Westboro Baptist Church took up the gauntlet, telling Anonymous, "Bring It!" [flyer]

Sunday pt 1

  13:15

part 1:

20 sets:

1 min skipping easy

1 min (30 sec R bridge/30 sec L bridge)

1 min - 6 point burpees

Daily report

• Body: Good.
• Sleep: Good.
• Nutrition: Good. Made curry chicken wings last night and beef/broccoli stir fry.
• Notes: I first thought 60 minutes was going to be ridiculous for this, but I was focused the entire bout. Averaged around 7 burpees/round. Focused on explosion from bottom of pushup. Last 3 rounds I did 9.
• Cool link of the day:
  Bikram yoga, popularized in the USA by Bikram Choudhury, is criticized for being overly sexual and as subverting the traditional aims of yoga. The bacchanalian atmosphere at the training clinics held by Choudhury seem to confirm this view.

Saturday benchmark

13:20

Warmup (Dynamic arm/leg swings, squat/lunge stretch, jump rope)

3 rounds for time of:
15 deadlifts 185#
15 ring dips
20 box jumps 24"

6:57

Daily report

• Body: Good. Forearms still tight.
• Sleep: Okay. A bit short.
• Nutrition: Fitday Journal. Good so far.
• Notes: First set of deadlifts were awesome. Fluid, strong pulls. After ring dips and box jumps, they were much tougher though. Took some unneeded breath between box jumps and deadlifts. Could have been sub 6.
• Cool link of the day: Why fasting is OK.

Chin ups and DU's

15:30

12 chin ups

rest 1 min x 10

+

AMRAP DU's in 40 sec

walk 1:30 x 6

+

Side Bridges

amsap/side x 1 attempt/side

10 rounds unbroken

85, 65, 73, 58, 65, 65

right side: 65 seconds

left side: 70 seconds

Daily report

• Body: OK. A little sore.
• Sleep: Not enough. Still tired.
• Nutrition: Okay. A little high on the fats yesterday. Grain-free all week.
• Notes: Solid. Tired on the last few sets of chin-ups but they were still strong. DU's were good, but could have been better. Still toying with rope length.. no happy medium yet. Side bridges were mentally tough; physically probably could have been 80 seconds both sides.
• Cool link of the day: The Most Illegal Thing I've Seen in the History of Wrestling!

wednesday part 1

09:30

part 1:

as many rounds in 12 minutes:

12 wall balls - 20# to 10ft

12 back extensions

12 double unders

For rounds: 9

Daily report

• Body: Sore. Should have just done powercleans yesterday instead of the full clean/jerks.
• Sleep: Very good. 7 solid hours.
• Nutrition: Good. Made stir fry and eggs last night.
• Notes: Good met con, but could have upped the tempo a bit. Legs were fried, but loosened up a bit after the warmup. Wall balls, easy. Back ext, easy. DU's, surprisingly difficult. I got a new rope and I'm not quite used to it yet. I need to play around with the length of it a bit, I think. Spins nice, but too long. Will be running later tonight.
• Cool link of the morning: Mike Wilson, 99 foot rope swing and quadruple backflip.

Saturday chipper

 17:00

Warmup (dynamic swings, jump rope)

for time:

5 muscle ups

10 HSPU

15 clean and jerk - 155#/105#

25 wall balls - 20#/14# to 10 ft

30 burpee jumping pull ups

35 row cals

~18:30

jump to bar 8' above ground

Daily report

• Body: Sore. Quite burnt out.
• Sleep: Very poor.
• Nutrition: Poor
• Notes: Not a very good WOD. No rhythm. More broken than I care to note. This would be fun if I was running at 100% but in addition to the hard week of training I did not get a very good sleep last night nor did I eat well. Pizza at 2:30 did not help. No excuses, I'll get this one the next time around.
• Cool link of the day: Should you date an illiterate girl or should you date a girl who reads?

PM Snatch Work

17:30

Warmup (Squats, dynamic arm/leg swings, sampson, burgner)

A. Muscle Snatch - 3 x 3 @ 80% effort; rest 90 sec

B. Snatch Pulls - 3 x 3 @ 115% max snatch; rest 2:30

+

for time:

5 squat snatch

20 double unders

4 squat snatch

20 double unders

3 squat snatch

20 double unders

2 squat snatch

20 double unders

1 squat snatch

20 double unders

(use 60% of max snatch - full effort in this one)

For loads:

A: 135

B: 225 snatch pull

For load/time

115/4:18

Daily report 

• Body: Fine. Not as sore as expected. AM run probably helped with that.
• Sleep: No nap. Hopefully early bed.
• Nutrition: Rather large lunch and dinner. Was quite hungry today. Stayed pretty healthy; some breads.
• Notes: Good snatch work today. First time doing snatch pulls... couldn't really figure them out. And probably should have gone a little lighter on the muscle snatches to start. 135 was a bit heavy, even though I'm strong enough for more weight. Confusing, I know.. but I should have started lighter and worked to heavier. Metcon was great, one of my favorites.
• Cool link of the day: Here is a pretty interesting Atlantic article about the Secret Service. Very cool stuff, I'd be eager to have an experience like like this myself. 

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!