4-18-2015

Well this workout did not go well. I think my jobs op tempo the day before really affected my performance.

Clean and jerk doubles. 135, 185, 205, 225 x 4. 225 today felt like 265.

Back squats 4 x 3 at 275. Legs were just not there.

At least now I know what my numbers are at my absolute worst.

4-16-2015

I used an air system for bench press today at 128 (whatever that means) for 6 sets of 10-15 reps.

Weighted pull-ups with 24 kilos. 7, 5, 5, 5, and after the last set of 5 I dropped the weight and did 10 strict pull-ups as a drop set.

Strict press till failure and then push press with 115 pounds. I didn’t really count the reps but it was usually in the teens. 4 sets.

Bent over dumbbell rows with 50 pounds. 4 sets of 15 with each arm.

Back extensions 4 sets of till it burned to much.

Handstand pushups for 3 sets. 6-10 reps.

4-15-2015

7 sets of 3 deadlift. 385, 405, 425, 405, 385, 385, 365. Basically if I had a set where I lost neutral spine I lowered the weight.

Open workout 15.5
For time
27, 21, 15, 9 calories on the rower and thrusters at 95 pounds.
My time was 9:00 flat

4-14-2015

Started things off with snatches. Didn’t really have a plan but I wanted to get some solid technique down. I did a ton of reps at 95 and then moved to 135. I did things like 5’s at high hang to 3 position. Just really focusing on speed and bar path. lastly I did a few sets of 3 position snatches at 155. I probably did snatches for 20 to 30 minutes.

Box jumps. I didn’t measure it but I did a few sets of 5 at a decent height, then raised it up and did 3’s. I’m not a very high jumper so its about time I worked at it.

Not for time
Alternating dip to upper arm support on boxes x 5 and 15 GHD situps for 4 sets.

For time
50 cal row
50 box jumps at around 35 inches (I didn’t measure it)
30 yard handstand walk
50 box jumps
50 cal row
My time was 18:26. I couldn’t string together more than 3 yards at a time on the handstand walk which is exactly why I made it 30 yards.

4-11-2015

Assault bike warm up
4×10 back squat with 60 seconds of rest. 265,245,225,225.
3 minute rest
4×10 front squat with 60 seconds of rest at 185.
4 sets of 12-15 Stiff legged deadlifts at 155.
10 minute break.

For time
4 rounds of 5 hang squat cleans at 135 and 30 double unders.
4:29

4-10-2015

5 minute assault bike warm up.
5×5 push press at 185 pounds. 2-3 minute rest in between sets.
5 sets of weighted wide grip strict pullups at 20 pounds with 90 seconds rest. 10,8,7,6,6.

For time
6 rounds of 5 chest to bars and 10 feet elevated on a 20 inch box parallet pushups. 4:42.

Rest 2:30

Assault bike 50 cal for time. 2:50.

Day 79-106

Over the past month I’ve started the transition from strength training to conditioning and body movement work. My two year plan to make it to the CrossFit Regionals was to maintain conditioning but have a heavy focus on strength and then in the last few months before the Open get my conditioning to my best level yet. So far so good.

Day 79

7 sets of 3 Front squats. Hit a max of 300.
4 sets of 3 back squat. 295, 305….
24k pull ups 8, 8, 9, 7.
GHD 11, 15, 15.
Get up sit up 4 sets of 12 with the bar.

Day 80
3 position clean 185, 195, 210, 225
clean pulls 3’s 255, 275
behind the neck jerks 135, 185, 225, fail 275 switch to front jerks, 275, 295 fail x 2, 295 make.
Good mornings 135 x 5, 185 x 3, 205 x 3 x 2.
toes to bar 23, 11, 7, 6.

Day 81
Back squat 10 sets of 3 max out at 355
Front squat 245 x 3 x 4
pull ups 24k 10, 12, 9, 7
GHD sit ups 20 x 4

Day 82
Heavy single snatches 185, 205, No chalk 225 miss x 4
C+J 225, 245, 265, 280
Front squat 295, 315, 330
3 rounds of 10 KB swings and 10 box jumps for speed. 2:00.

Day 83,84,85
Rest (Travel days)

Day 86
5 x 5 back squat 305
5 x 5 front squat 225, 275
3 rounds of turkish get ups 53 lb. and 10 L sit pull ups.
3 rounds of 10 kb swings 70 lb. 10 box jumps, 10 dips.

Session 2
12 minute amrap 75 pound snatches and 50 jump rope

Day 87
Bench x 3 at 225. 10, 8, 10.
Hand stand pushups 5 x 5
Ring dips 3 sets of 10
Pushups 4 sets of 25
1 mile run.

Day 88
Jackie with chest to bars. 9:30.

Day 89
5 sets of 3 muscle up
Dead lift 345, 8, 5,6
workout got cut off.

Day 90
Snatch triples, 135, 155, 175, 185
Grace 2:25

Day 91
18 minute AMRAP
50 KB swings at 70, box jumps, double unders, thrusters with the bar, calorie row, ring dips and then I made it through 25 pull ups before time expired.

Day 92
Back squat 5 x 5. 295, 315, 325, 335, 345 (PR)
Front squat 225 x 5, 275 x 5, and then 275 x 3 x 3
Push press 5 x 5, 135, 185, 195, 195, 200

Day 93
Clean and jerk doubles, 135, 185, 205, 215, 225, 245, 255 for 3 sets of 1.
7 rounds of 10 wall balls and 10 kettle bell swings at 28 kilos. 4:55.

Day 94
Rest.

Day 95-98
?

Day 99
Snatch doubles, clean doubles, weighted pull ups, GHD

Day 100
Jerks (285), back squat 3 x 10, handstand pushups.

Day 101
Block snatches 2’s. 185. Block cleans. 255.
EMOM
5 thrusters 135, 5 box jumps. On minute 8 I did 10 of each and then on minute 9 I went back to 5 but the tank was emptied.

Day 102
3 rounds of 10 turkish get ups with 53 lb. 10 chest to bar pull ups.
Dead lift 5 x 5 at 295, 385, 405, 405 (x3), 385.
7 rounds of 1 minute hard 1 minute easy on the stationary bike.

Day 103
Rest

Day 104
18 minute AMRAP
10 pistols
50 jump rope
10 thrusters with 50 lb. dumbbells
20 kettle bell swings 70 lb.

Day 105
Altitude hill farmer carries for about a mile with 50 lb. dumbbells
5 sets of handstand pushups 10 x 4 and the last set was 9.
4 sets of max pushups.

Day 106
8 minute AMRAP
10 burpees
10 dumbbell snatches 50 lb.
10 kettle bell swings 70 lb.

Session 2
body building stuff, curls, back work, bent over floor touches 50 lb. DB.

Day 78

3 position snatch (hip, knee, full) at 95, 115, 135, 145, 160, 170 (missed full but hit the second attempt) , 170.

Snatch pull x 3 at 205, 215, 230

Snatch press 5 at 135, 5 at 185, 5 at 205 4 at 215, 3 at 235

8 60 yard sprints with 50 seconds rest in-between.

 

Session 2

2 rounds of overhead squats at 95 pounds and chest to bar pull ups.  You have 3 minutes to complete the rep scheme in order to move on to the next 3 minutes.

0:00-3:00 minutes is 10 overhead squats and 10 chest to bars.

3:00-6:00 is 12 each.

6:00-9:00 is 14 each.

so on and so on…

I got to my last set of 14 chest to bar pull-ups and got 1 rep before the timer hit 9 minutes.  Total score was 131.

Day 76

Very interesting day.  I was doing bench with a partner and he ended up tearing his pec muscle so we had to cut the workout short and go to the ER.

Before the workout ended I did 4 sets of 5 on bench at 265, 275,275,275.