Friday, September 27, 2013

130926 Active Rest Day

A.M.
10mi cycling

P.M.
10.5 mi skate on the longboard. EPIC!

130925 3RM Pause Snatch

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up

BBGymnastics
 1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
120#

2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.
110#

Metcon
5 rounds for reps of:
20 sec. ME Push Press 115/75#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20"
20 sec. Rest
Score: 99

Cool down
Walk

Tuesday, September 24, 2013

130924 Clean & Jerk

BBGymnastics
Take 20 minutes to establish a 1RM Clean & Jerk.
185#

 Metcon
"Amanda"
9-7-5 of:
Muscle-ups (blue band)
Snatches (full) 135/95# (115# and power)
For time.
Time: 8:17
Note: The only scale for muscle-ups should be banded muscle-ups.

Compared to 110529
95# Snatch
Time: 11:19

Didn't notice full snatch until after. Did them all as power. Made a couple of c&j attempts at 195 but failed on both. First one I got dizzy after racking the bar and just let it drop. On the second my footwork was too slow.

130923 High Bar Back Squat


Warm-up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength
HBBS:
100%=240#
1X10@60%, 145
1X8@65%, 155
1X8@70%, 170
1X8@75%, 180
 – rest 2 minutes.

 Metcon
 3 rounds:
7 Front Squats @ 70% 150#
21 KBS @ 24kg/16kg (55# DBS)
50 double unders
For time.
Time: 14:11

Cool down:

Walk

Monday, September 23, 2013

130920 Rest Day

4.5 mi run in 40:42

Nice easy pace.

Thursday, September 19, 2013

130919 3-position C&J

Warm up:
15mi bike ride
5 min DROMs
Burgener warm up

BB Gymnastics
1) 12 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1
– rest 90 sec.
150#

Strength
1a) 4xME supinated pull-ups 14-9-9-10
1b) 4×5 Push press 145#
1c) 4×10 Good mornings 95#

Cool down
Walk

May have been a bit worked from the ride but the c&j's felt good. Increased the pull-ups from last week, b and c stayed the same.

Wednesday, September 18, 2013

130918 High-bar Back Squat

Warm-up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength
HBBS:
100%=240#
1X10@60%, 145
1X8@70%, 170
1X6@75%, 180
1X4@80% 195
 – rest 2 minutes.

 Metcon
 3 rounds:
400m Run
7 Front Squats @ 70% 150#
For time.
Time: 9:16

Cool down:
Walk

130917 3-position Snatch

BB Gymnastics
1) 12 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
115#
 2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. 
105#

Metcon
With no rest between sections:
1 minute ME Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 115#
2 minutes ME Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 115#
1 minute ME Strict Pull-ups
Score:
PU1-17
AMRAP1-1+11
PU2-15
AMRAP2-1+7
PU3-9

Cool down
Walk

Monday, September 16, 2013

130916 Run

3.5 mi run in 29:03

Then...

5 min Airdyne

Then...

3 x 10 Back Extensions
3 x 10 GHD sit-ups
3 x 10 35# KB Shoulder presses

130915 1RM Snatch / Fran

Warm up:
Foam rolling
5 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
20 minutes to establish a 1RM Snatch.
145#

Metcon:
“Fran”
21-15-9 of:
Thrusters 95#
Pull-ups
For time.
Time: 8:07

Compared to:
120103
#75 Thruster
12-9-6 Pull-ups
Time: 5:48

110925
Pull-ups w/ blue band & UB
5:26

110614
Pull-ups w/ blue band and mixed grip
8:55

110107
Pull-ups w/ blue band
8:32

100911
75# Thruster
Jumping pull-ups
4:44


Cool down:
walk

Happy with the 145# snatch. Current 1RM was 150 from about 1 yr ago but only recently have gotten back into practicing the Oly lifts with any kind of regularity.

First time doing Fran as Rx'd. Actually kipped my pull-ups and got 12 in the first round! Happy with these too as I hardly ever do kipping pull-ups. Last round wasn't kipped though as I was pretty much smoked by that point. Even got "Fran-lung".

130913 1RM Back Squat

Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength:
1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
135#

2) 30 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
240# (PR)

Cool down:
12mi bike ride

Disappointed and surprised with the weak effort on the squats. Granted I hadn't squatted heavy in a few weeks and I've lost about 10# since adding back all of the conditioning work. Also did this attempt on an empty stomach first thing in the a.m. 2 months ago I squatted this weight for 5 x 5. I just checked my PRs and see the last time I attempted a 1RM it was 230, so technically this is a PR.

Thursday, September 12, 2013

130911 #TearsArePaleoToday

Went to the 911 Memorial in Lower Makefield this morning to remember the tragic events that took place on this day 12 years ago. What an incredibly sad and moving experience. With what's happened to me in the last few days it's caused me reflect on what I have and makes me eternally grateful.

My thoughts and prayers go out to all of those effected by the events of that day.

---------

Warm up:
5 min Airdyne
5 min DROMS
Burgener warm up

BB Gymnastics
EMOM for 5 minutes
2 Hang Squat Cleans @ 70% of max (this is meant to warm up the CNS for the heavy squats later)

Called it a day after the cleans. My lower back was still sore from the good mornings the day before.

130910

Warm up:
5 min Airdyne
5 min DROMs
Burgener warmup

BBG
7×2 Hi-hang snatch, heavy but perfect, rest 60 sec.
105# x 3
110# x 4

Metcon:
1a) 4xME supinated pull-ups 12-8-8-9
1b) 4×5 Push press 155-145-145-145
1c) 4×10 Good mornings 95#

Started the push press @ 155 but they were more jerks than push press so I lowered to 145#.

Cool down:
walk

130906 Snatch

Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up

BB Gymnastics
1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses
135-135-135-135(f)-135(f)
2) EMOM for 5 minutes--1 Snatch @ 90% of max from #1
115#

Metcon:

For total reps:

2:00 ME double unders
Then (no rest)
3:00 ME Wall Balls 20# (attempt as many as possible UB--do NOT game)
Rest 2:00
3:00 ME KBS 16kg (attempt as many as possible UB--do NOT game)
Then (no rest)
2:00 ME double unders

Score: 228--65, 46(29), 74(48), 43

Monday, September 9, 2013

130909 Clean & Jerk

Warm up:
5 min jump rope
5 min DROMs
Burgener warm-up

BB Gymnastics
1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
185-195-195-195-195
2) EMOM for 5 minutes--1 Clean & Jerk @ 85% of max from #1
165#

Metcon:

For time:
5 rounds of "Cindy"
5 pull-ups
10 HR push-ups
15 Air squats

Then...
15 Hang Power Snatches 115#

Then...
5 rounds of "Cindy"

5 pull-ups
10 HR push-ups
15 Air squats

Time: 18:14

Cool down:
5 min stationary bike

Wednesday, September 4, 2013

130904 Back Squat

Buy in:
5 min jump rope
5 min DROMs
2 rounds of:
10 squats
10 push ups
5 pull ups

Strength:
HBBS 10X3 @ 85% Plus – rest at least 2 minutes
215#

Metcon:
18 Chest to Bar pull ups
18 Ring Dips (bar dips)
12 Clean and Jerks 155/105 (125#)
15 Chest to Bar pull ups
15 Ring Dips (bar dips)
9 Clean and Jerks 155/105 (125#)
12 Chest to Bar pull ups
12 Ring Dips (bar dips)
6 Clean and Jerks 155/105 (125#)
For time.
Time: 16:06

Squats were much harder than they should have been. My strength has taken a hit in the past few weeks when I've taken it easy. My body feels better with the exception of tightness in the left knee but the loss of strength sucks. Usually I can do the Outlaw met con as Rx'd but I had to scale the C&J's today.

Tuesday, September 3, 2013

130902 Press, Push, Jerk

Warm up:
5 min AirDyne
5 min DROMs

Strength:
Shoulder press 1-1-1-1-1 reps
145-150-155(f)-155-160(f)
Push press 3-3-3-3-3 reps
145-155-160-165-170
Push Jerk 5-5-5-5-5 reps
155-160-165-170(4)-170(4)

Cool Down
1mi run

Disappointed with the press. 160 was my current max and couldn't get it. Push press was better as I was getting some decent speed on the bar. Jerks started off well but I was smoked by the 4th set.

130901 HotShots 19

Warm up:
5 min AirDyne
5 min DROMs
Burgener warm-up

BB Gymnastics
12min to find 3RM hang power snatch
115#
12min to find 3RM hang power clean
155#
These could have been heavier. Just ran out of time.

Metcon:
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps (scaled to 95#)
7 Strict Pull-ups
Run 400 meters
Time: 43:43

RIP to the HotShots

OBX 13 Vacation

No real posts for last week. Since it was vacation I decided to completely (almost) unplug. Went to Tortuga's 2x. Did a few really tough workouts. Got in some cycling and plenty of skating.

It was an incredible week all around and everyone had a great time.

So looking forward to next year.

On Friday of last week Hurley was sponsoring the OBX Pro Surfing Tournament @ Jeanette's pier so we headed out early to check it out and I got some decent shots.