A. OHS- Build to a moderate triple
(185--wobbly but got it and felt like I could do more)
B. Good Morning @ 3010- 3x12; Rest 2 minutes
(95)
+
14.2
(Got into round of 16's. Quads and pull were what fatigued. Felt pretty good for still be exhausted from being sick. Got a 76 rep PR on it)
+
Reverse Hyper- 5x15 @ 50#
Friday, January 30, 2015
Open Training Day 3
A. Power Snatch.Hang Snatch 1.2- Build to tough set
(155--felt smooth, but heavy)
B. Hang Clean- Build to heavy triple TnG
(185)
C. Deadlift @ 185- 5x10; Rest 90 seconds
(Felt good, but had a weird pressure in my problem area)
+
16 minute EMOM
1st- 5 MU
2nd- 5 Deficit HSPU (5")
(Yes--5 each time fairly easy)
+
5x15 Reverse Hypers @ 70#
Saturday, January 24, 2015
Open Prep Day 2
A1. Behind the Neck Press + Behind the Neck Push Press @ 95#- AMRAP x 5; Rest 30 sec
(Press- 7,5,5,4.3/ Push Press- 12,13,13,12,10)
A2. Strict CTB + CTB- AMRAP x 5; Rest 3 minutes
(Strict- 6,5,3,1,0/ CTB- 23,21,16,17,15)
+
3 Sets @ 97%
15 Burpee Box Jump Overs (24)
21 Wallballs (20)
15 KB Swings (70)
50 DU
(3:49,3:39,4:19)
+
Air Bike 10-15 minutes easy
(Press- 7,5,5,4.3/ Push Press- 12,13,13,12,10)
A2. Strict CTB + CTB- AMRAP x 5; Rest 3 minutes
(Strict- 6,5,3,1,0/ CTB- 23,21,16,17,15)
+
3 Sets @ 97%
15 Burpee Box Jump Overs (24)
21 Wallballs (20)
15 KB Swings (70)
50 DU
(3:49,3:39,4:19)
+
Air Bike 10-15 minutes easy
Open Prep Day 1
A. OHS- 3 on the minute for 10 minutes @ 165
(Missed very last snatch once, so I went 10/11 on the snatch with no misses on OHS)
B. Good Mornings @ 3010- 3x15; Rest 2 minutes
(95--felt rough)
+
5 Rounds For Time
5 Clean to OH (205)
5 MU
(20:36--squat cleans because I'm dumb. All MU were unbroken)
+
5x15 Reverse Hypers @ 55#
(Missed very last snatch once, so I went 10/11 on the snatch with no misses on OHS)
B. Good Mornings @ 3010- 3x15; Rest 2 minutes
(95--felt rough)
+
5 Rounds For Time
5 Clean to OH (205)
5 MU
(20:36--squat cleans because I'm dumb. All MU were unbroken)
+
5x15 Reverse Hypers @ 55#
Wednesday, January 21, 2015
Training Day 62
A1. Dumbbell Push Press @ 30X3- 5x8-10; Rest 30 seconds
(35--only got 8 each time)
A2. Strict MU- 5xAMRAP unbroken; Rest 2 minutes
(6,4,4,3,4--ripped hands. PR on set 1 by 2 reps)
+
3 Sets @ 97%
10 Burpee Box Jump Overs (24")
10 KB Swings (70)
Row 250m
Rest 12 minutes
(1:45,1:53,1:49--ouch)
+
12 Minute Air Bike Easy
*mix in 3 sets of 15 Reverse Hypers
Training Day 61
A. OHS @ 55X1-- Build to 1RM
(215--didn't go heavier. Just didn't feel confident going into the next one)
B. Front Rack Step Ups- 10-8-6/leg; Rest 2 minutes
(95-115-135--made this REALLY hard at the end)
+
10 minute AMRAP
5 OHS (135)
10 TTB
250m Row
(4+2--I really am not sure if I got 4 or 5 rounds, but I'm going with 4. The OHS is what slowed me down)
+
Reverse Hyper- 5x15 @ moderate weight
(50#)
(215--didn't go heavier. Just didn't feel confident going into the next one)
B. Front Rack Step Ups- 10-8-6/leg; Rest 2 minutes
(95-115-135--made this REALLY hard at the end)
+
10 minute AMRAP
5 OHS (135)
10 TTB
250m Row
(4+2--I really am not sure if I got 4 or 5 rounds, but I'm going with 4. The OHS is what slowed me down)
+
Reverse Hyper- 5x15 @ moderate weight
(50#)
Monday, January 12, 2015
Training Day 60
A. Front Squat- build to quick double
(225--I was scared to try to go heavier. Back just still hurts)
B. Power Snatch- Tough single
(155--again, scared of going heavier.)
C. 50 Wallballs Unbroken For Time
(1:39)
D. Row 45 seconds ALL OUT; Rest 4 minutes x4
(1:25,1:28,1:33,1:38--It's so hard!!!)
Also, I didn't listen to music on the way home, so I could think about what we've talked about. You know I don't want to give up competing. It just feels impossible some days. But it would be really awesome to be that guy that comes out of nowhere in a few years. And now that I am going to be a full time trainer after I graduate, I will have plenty of time to work on it. Thanks for listening to me and giving me some advice (and making it applicable by using your own experience).
(225--I was scared to try to go heavier. Back just still hurts)
B. Power Snatch- Tough single
(155--again, scared of going heavier.)
C. 50 Wallballs Unbroken For Time
(1:39)
D. Row 45 seconds ALL OUT; Rest 4 minutes x4
(1:25,1:28,1:33,1:38--It's so hard!!!)
Also, I didn't listen to music on the way home, so I could think about what we've talked about. You know I don't want to give up competing. It just feels impossible some days. But it would be really awesome to be that guy that comes out of nowhere in a few years. And now that I am going to be a full time trainer after I graduate, I will have plenty of time to work on it. Thanks for listening to me and giving me some advice (and making it applicable by using your own experience).
Sunday, January 11, 2015
Training Day 59
Yoga
+
16 minute EMOM
1st- 3 Strict MU
2nd- 3 Strict HSPU
I couldn't pull any weight off the ground, Kip, or jump, so I didn't do my program. I did the EMOM just to move a little. Yoga helped my back, though. It's better now, though. Just a little tender.
+
16 minute EMOM
1st- 3 Strict MU
2nd- 3 Strict HSPU
I couldn't pull any weight off the ground, Kip, or jump, so I didn't do my program. I did the EMOM just to move a little. Yoga helped my back, though. It's better now, though. Just a little tender.
Friday, January 9, 2015
Training Day 58
A. Snatch- Build to tough single
(175--no fails)
B. 20 Unbroken Wallballs; Rest 30 seconds; 1 Snatch @ 85%; Rest 2 minutes
(170--hit first two. Missed third one on technical error)
C. 10 Deadlifts (225-275-325)
10 Calorie Row Sprint
10 Box Jump Overs
Rest 3 minutes between
(1:10 @ 225/ 1:05 @ 275/ DNF @ 325--made 6 deadlifts and erector on left side locked up)
(175--no fails)
B. 20 Unbroken Wallballs; Rest 30 seconds; 1 Snatch @ 85%; Rest 2 minutes
(170--hit first two. Missed third one on technical error)
C. 10 Deadlifts (225-275-325)
10 Calorie Row Sprint
10 Box Jump Overs
Rest 3 minutes between
(1:10 @ 225/ 1:05 @ 275/ DNF @ 325--made 6 deadlifts and erector on left side locked up)
Thursday, January 8, 2015
Training Day 57
3 Rounds For Time
15 CTB on Fat Bar
15 DB Thrusters (55)
(11:02--thrusters kicked my butt)
+
Row 500m @ 1:44; Rest 2 minutes
X4
(All but one)
15 CTB on Fat Bar
15 DB Thrusters (55)
(11:02--thrusters kicked my butt)
+
Row 500m @ 1:44; Rest 2 minutes
X4
(All but one)
Training Day 56
A. Muscle snatch- Max
(130)
B. Clean.Front Squat.Push Jerk 1.2.1- max
(225)
C1. Front Rack Lunge off Plate- 5x5/leg ; Rest 60 sec b/w
(165,170 the last 4)
+
6 L-Sit Rope Climbs
(12:48)
(130)
B. Clean.Front Squat.Push Jerk 1.2.1- max
(225)
C1. Front Rack Lunge off Plate- 5x5/leg ; Rest 60 sec b/w
(165,170 the last 4)
+
6 L-Sit Rope Climbs
(12:48)
Friday, January 2, 2015
Training Day 55
A. Snatch- Build to max
(200!!!!!!!!!--Got under 205 twice, just couldn't catch it. Missed 195 twice, but knew I could hit it so I went up to 200. Missed it once and nailed it.)
B. Front Squat w/ Chains @ 20X1- Build to 3RM
(225)
C1. Press @ 30X3- 5x2-3 reps; Rest 20 seconds
(135--only got two reps each time. Went for 3 the first time, just didn't happen.)
C2. Deadlift @ 10,0X0- 5x1; Rest 2 minutes
(185,190,195,200,205--felt pretty great, even though it's always rough.)
Successful day. PR Snatch by 15 pounds. 135 was my max press a month ago, and I did it for 5 sets of 2 today. The front squats and the deadlifts felt great. My back is still bad, and it's still affecting my nerves really bad. BUT, I can still do everything, and that's the blessing I will focus on. I'll take progress even when I'm "injured".
(200!!!!!!!!!--Got under 205 twice, just couldn't catch it. Missed 195 twice, but knew I could hit it so I went up to 200. Missed it once and nailed it.)
B. Front Squat w/ Chains @ 20X1- Build to 3RM
(225)
C1. Press @ 30X3- 5x2-3 reps; Rest 20 seconds
(135--only got two reps each time. Went for 3 the first time, just didn't happen.)
C2. Deadlift @ 10,0X0- 5x1; Rest 2 minutes
(185,190,195,200,205--felt pretty great, even though it's always rough.)
Successful day. PR Snatch by 15 pounds. 135 was my max press a month ago, and I did it for 5 sets of 2 today. The front squats and the deadlifts felt great. My back is still bad, and it's still affecting my nerves really bad. BUT, I can still do everything, and that's the blessing I will focus on. I'll take progress even when I'm "injured".
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