Tuesday, April 30, 2013

130430 EES: Day 7


Warm up:
5 min jump rope
5 min hip/shoulder mob w/ band
Burpees 3 x 10

Day 6: 6 x 1 (doesn't have to be a PR, just solid):
Press: Bench 160-185-205-215-225-230 (PR)
Pull: Batwings @ 25#DBs x :15 x 6
Hip Hinge: Snatch Grip Deadlift 205-225-255-275-295-305
Squat: HBBS 160-180-200-215-225-230
Farmer Carry: 80# DBs x 11 trips across floor
Midline: Ab Rollouts 1 x 5

All lifts felt good and explosive. The squat @ 230 was legit A2G. A little slower than I would have liked but full ROM for the first time ever. For the ab rollouts I used 10#'s on the bar as opposed to 45#'s and it seemed a lot harder. I planned on more reps but did 1 in a 2nd set and felt like if I did more I'd risk injury so I shut it down for the day. Felt surprisingly tired towards the end of the squats.

Monday, April 29, 2013

130429 EES: Day 6

Warm up:
2 min jump rope
5 min foam rolling
35# DB Goblet Squat x 25
35# DBS x 15 x 3
35# DB TGU x 6

Day 6: 2 x 5(heavier or lighter depending on feel):
Press: Bench 160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 210#
Squat: HBBS 160#
Farmer Carry: 90# DBs x 10 trips across floor
Midline: Ab Rollouts 3 x 5

130428 Sprinting

100m sprint x 7

Med ball drills w/ 12# ball

  • Side toss x 20 each side
  • Chest pass x 20
  • Overhead pass x 20

130427 EES: Day 5


Warm up:
5 min DROMs
35# KB Goblet Squat x 25
35# KBS x 15 x 5
35# KB TGU x 6


Day 5: 2 x 5(heavier or lighter depending on feel):
Press: Bench 160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 205#-215#
Squat: HBBS 155#-165#
Farmer Carry: 95# DBs single arm x 100m
Midline: Ab Rollouts 6-5

Friday, April 26, 2013

130426 EES: Day 4

Warm up:
3 min jump rope
5 min DROMs
35# DB Goblet Squat x 25
35# DBS x 15 x 5
35# DB TGU x 6


Day 4: 2 x 5(heavier or lighter depending on feel):
Press: Bench 155#-160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 205#-215#
Squat: HBBS 175#
Farmer Carry: 90# DBs x 65m (8x across gym floor)
Midline: Ab Rollouts x 5 x 3

Wednesday, April 24, 2013

130424 EES: Day 3

Warm up:
5 min DROMs
45# x 10 x 2 1 Hang Power Snatch + 1 Overhead Squat
35# DB TGU x 6

Day 3: 5-3-2
Press: Bench 155-170-180
Pull: Batwings #25 DBs x :10-:15-:15
Hinge: Snatch Grip Deadlift 205-225-245
Squat: HBBS 175-190-200
Farmer Carry: 80# DBs x 10 (trips across floor)
Midline: Ab rollouts 5 x 3

Bench press was flying. Should go for 190-195 next time on the set of 2. All other reps felt just right. Really surprised by the improvement in the carry. 2 more trips across the floor compared to yesterday.

Cash out:
Pull-ups 5 x 3
Hip MOB

Tuesday, April 23, 2013

130423 EES: Day 2


Warm up:
5 min DROMs
35# DB Goblet Squat x 25
35# DBS x 15 x 4
35# DB TGU x 6


Day 2: 2 x 5(heavier or lighter depending on feel):
Press: Bench 155#
Pull: Batwings @ 25#DBs x :10 x 2
Hip Hinge: Snatch Grip Deadlift 205#
Squat: HBBS 165#
Farmer Carry: 80# DBs x 65m (8x across gym floor)
Midline: Ab Rollouts x 5

Monday, April 22, 2013

130422 EES: Day 1

Warm up:
5 min Airdyne
35# KB Goblet Squat x 25
35# KBS x 15 x 5
35# KB TGU x 6


Day 1: 2 x 5:
Press: Bench 155#
Pull: Batwings @ 15#DBs x :25 x 2
Hip Hinge: Snatch Grip Deadlift 205#
Squat: HBBS 175#
Farmer Carry: 70# & 50# DBs x 180m (switch hands @ turnaround point)
Midline: Ab Rollouts x 7 x 2

130420 Dan John Even Easier Strength: Day 0

Came across the Even Easier Strength program on Dan John's site and thought it would be great strength work for Kevin. Decided I'll roll with it too for 8 weeks and see what happens. Ultimately I'd like to get my strength up for the Oly lifts and metcons.

Any conditioning for the 8 weeks will be mono structural cardio or sprinting.

Warm up:5 min DROMs
35# KB Goblet Squat x 20
35# KBS x 20 x 3
35# KB TGU x 10

Day 0: 2 x 5:
Press
Bench 155#
Pull
Batwings @ 15#DBs x :20 x 2
Hip Hinge
Snatch Grip Deadlift 205#
Squat
HBBS 175#
Farmer Carry
70# & 50# DBs x 140m (switch hands @ turnaround point)
Midline
GHD Sit-ups x 25

Friday, April 19, 2013

130419 3-Position Snatch

Buy in:
3 min jump rope
5 min DROMs
Burgener warm-up

BB Gymnastics:
7×1 3 Position Snatch (low to high) – heavy but perfect, rest 60 sec
120# for 1 set
Failed lo and high on 2nd set
Finished out last 5 @ 115#

Metcon:
*With a running clock and no rest between:
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
6 minute AMRAP of:
15 Hang Power Cleans @ 115#
15 Burpees
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
4 minute AMRAP of:
10 Hang Power Cleans @ 115#
10 Burpees
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
Scores:
R1 HH=1:10
AMRAP1=70 reps
R2 HH=:42
AMRAP2=45 reps
R3 HH=:42

Cash out:
5 min stationary bike

Thursday, April 18, 2013

130418 2-Position Clean + Jerk

Buy in:
2 min jump rope
35# DB Goblet Squat x 20
35# DBS x 20 x 2
35# TGU x 10

BB Gymnastics
7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.
175# x 7

Metcon:
8 minute AMRAP of:
7 Strict Pullups
15 Pushups (hand release)
30 Ab-Mat Situps

*Rest 2 minutes.

Accumulate as many KB TGU (alternating arms) as possible in 8 minutes.

*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire 8 minutes.

Score:
3 rounds + 7 PUs
TGUs @ 35# DB = 15

Tuesday, April 16, 2013

130416 High Bar Back Squat

Buy in:
5 min jump rope
5 min DROMs
Snatch Grip Squat Press 45# x 10 x 3

Strength:
HBBS: (1RM=265)
3X3 @ 85%=225
1X2 @ 90%=235
2X2 @ 95%=250
– rest as needed

Questionable depth on last set.

Metcon:
1 min ME KBS @ 24/16kg (50# DB)
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks) 150#
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg

Swings1=37
AMRAP1=44 reps
Swings2=33
AMRAP2 =42 reps
Swings3=31

Cash out:
5 min stationary bike

Monday, April 15, 2013

130415 Snatch

Buy in:
3 min jump rope
5 min DROMs
Burgener warm-up

BB Gymnastics:
Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75% (150*.75=115#)
*Rest 3 minutes.
Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85% (150*.85=130#)

Missed 1 rep on each. Simply broke concentration. All other reps were great. Surprisingly @130 I really got after it.

Metcon:
For time:
50 Double-Unders
5 Split Jerks 135/95#
30 Pull-Ups
10 Split Jerks 135/95#
30 Pull-Ups
5 Split Jerks 135/95#
50 Double-Unders
Time: 11:31

Cash out:
5 min stationary bike

130414 Snatch & Front Squat

Buy in:
5 min Airdyne
5 min DROMs
35# KB Goblet Squat x 15
35# KBS x 15
GHD Sit-ups 15 x 2
Burgener warm-up

BB Gymnastics:
EMOM for 14 minutes alternating:
1a) 1 Snatch (full) @ 80-90% (150*.8=120#)
1b) 3 Front Squats @ 70-80% (215*.8=170#)
*Notes: Pick a Snatch weight between 80-90% that allows for good technique. There should be no misses. Pick a FS weight between 70-80% that is challenging but fast. Error on the side of heavy for the FS load.

All snatches perfect. Err'd on the heavy side for front squats.

Metcon:
*In teams of 2 20 minute AMRAP of:
30 Lateral Burpees over BB (partners alternate every 5 reps)
20 BB Weighted (Front Rack) Walking Lunges @ 95# (1 partner completes all 20 per round—teams alternate every round)
30 Ab-Mat Sit-ups (The other partner—who did not complete the lunges—completes all 30 per round) 20 Power Snatches @95# (partners alternate every 5 reps)
Score: 287 reps

Done with Karen.

Cash out:
800m run

Friday, April 12, 2013

130412 Hang Clean + Push Jerk

Buy in:
5 min DROMs
2 rounds of:
35# Goblet Squat x 20
35# DBS x 20
then...
35# TGU x 10

BB Gymnastics
7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-75 sec.
175# x 4, 180# x 3

Metcon:
3 rounds for time of:
15/12 HSPU (aerobic step beneath head)
40 Split Jumps
15 Pull-ups
Time: 10:35

First set of 12 HSPUs unbroken. That's a PR.

Cash out:
5 min stationary bike

Thursday, April 11, 2013

130411 High Bar Back Squat

Buy in:
3 min jump rope
5 min DROMs
3 rounds of:
10 45# thrusters
5 pull-ups

Strength:
HBBS (based off 130129):
4X4 @ 70% – rest 30 seconds 205 185
3X3 @ 75% – rest 30 seconds 200
3X2 @ 80% – rest 45 seconds 215
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.

The computed 1RM (295) has proven to be too much for the sets of 205-220-235. Missed last rep on the second set of 4. Finished with sets at 185-200-215. Even so sets were extremely challenging at the end but technique was again great with a2g depth and a good bounce out of the hole.

Metcon:
15 minute AMRAP of:
50 Double-Unders
12 T2B
3 Wall Walks
Score: 3 rounds + 50DUs + 4 T2B

Cash Out:
5 min stationary bike

Tuesday, April 9, 2013

130409 "Helen"

Buy in:
5 min jump rope
5 min DROMS
3 rounds of:
10 45# thrusters
20 sit-ups

Strength:
Shoulder press 5 x 5
warm
45 x 10, 95 x 10, 115 x 5, 125 x 5
work
135 x 5 x 5

Metcon:
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg (55# DBS)
12 Pull-ups
Time: 13:57
Compared to 120610
12:44

Over 1min slower this time but it was done at work. The transition time from outside to gym is roughly :30.

Cash out:
1mi walk

Monday, April 8, 2013

130408 Snatch

Buy in:
2 min jump rope
5 min DROMs
Burgener warm-up

BB Gymnastics:Every 30 seconds for 4 minutes:
1 Snatch (full) @ 85% (130#)
Then, when the clock hits 5:00-
3:00 to complete: 3 X ME UB (unbroken) Snatches @ 75% (115#)
*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.
Score: 5-4-3

Strength:
Bench Press 1RM
45 x 10, 95 x 10, 135 x 7, 165 x 5, 185 x 3, 195 x 2, 205 x 1, 215 x 1, 230 x 1 (f)

130407 CrossFit Open 13.5

Buy in:
3 min Airdyne
Burgener warm-up w/ 65#
4 rounds of:
3 Thrusters (100#)
2 pull-ups

Metcon:
CrossFit Open 13.5
4 minute AMRAP of:
15 Thrusters (100#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
Score: 58 reps

Cash out:
15-12-9
Power Snatch @ 100#
GHD Sit-ups
Time: 7:07

Friday, April 5, 2013

130405 EMOM C&J

Buy in:
5 min jump rope
5 min DROMs
clean progression

BB Gymnastics:
1) EMOM for 5 minutes: 2 Clean & Jerks (full) @ 75% =160#
Then, when the clock hits 5:00-
2 minute AMRAP of: Clean & Jerks (full) @ 75% =160#
*Score is total reps completed in 7 minutes.
There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.
Reps: 14

This felt incredibly more anaerobic than I thought it would be.


Metcon:
For time-
3 rounds of:
20 KB Front Squats 24/16kg (50# DB Goblet squat)
7 C2B Pull-ups
20 KB Snatches (partition in any way) 24/16kg (50# DB)

Run 800m

3 rounds of:
15 KB Front Squats 24/16kg (50# DB Goblet squat)
5 C2B Pull-ups
15 KB Snatches (partition in any way) 24/16kg (50# DB)
Time: 29:12

Suck fest. FGB-level of suck. Pull-ups were the easiest component but the last round of squats and snatches were a complete mental grind.

I read the KB front squats as goblet squats and that's what I did.

130404 Hi-bar Back Squat

Buy in:
5 min jump rope
5 min DROMs
20 35# KB Goblet squat
2 x 20 35# KBS
10 35# KB TGU (5/side)

Strength:
HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.
Did not use %'s. Felt weak because of recent sickness (did not eat anything but chicken broth the day before). Used weight that felt challenging and maintained solid technique
185 x 5, 205 x 3 x 2, 225 x 1 x 3

Metcon:
4 rounds for total working time of:
Row 500m
14 Lateral Burpees (over bar)
7 Power Cleans 135#
Rest 1:1
*20 minute time cap.
Score (hit time cap): 3 rounds + 500m + 14 Burpees + 2 PC
Total time: 35:06

Cash out:
Easy 500m row

Tuesday, April 2, 2013

130403 CrossFit Open 13.4

Buy in:
5 x 3 cleans + 1 jerk
5 x 2 T2B

WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Score: 46 reps

Just returned from Florida trip. No access to equipment so had to do workout today.