10.9-10.18

Friday - Sunday

Prep and event @ CFF… Great weekend and great event

Monday
 (deload week, I am not going to post all work as it was at a reduced intensity, but I will post the pertinent squat work)

New program week 1 day 1:
AM:

Up to 305 3x2

PM:

Up to  315 5RM (hold @ 365)
295 x5
275 x5

Tuesday

AM:
FS 275 2 x 1

PM:
3RM with 3 second pause
245

230 x3 (3 sec pause ea)
215 x3 (3 sec pause ea)

Friday 

Back Squats

AM:
280 (3 second pause ) 3 x1

PM:
Back Squats (5 Seconds pause)
295 x1

3x3 (all 5 sec pause) @ 250

Bottoms up squats from ATG (kept a VERY upright torso and high bar, had almost no leverage but this is where i need work)
3 RM 225 (didn't allow for any deviation)
3x3 @ 205

10.6-10.7

Rough week last week... Coming off two tough weekend events and an 8 week squat cycle I just had nothing, muddled through as much as I could but it isn't even worth posting. Taking this week a little lighter as well then hopefully back at top speed again next week after the freesome. 

Monday

A. Snatches... Up to 225 for singles 

B. KB Fran... Horrible here, KBs felt like the world and destroyed me. 4:20

PM

Back squats 5x5 @225

Front squats 4x3 @225

Otm x 10

Even - 10 cal bike (<:20) 

Odd - :30 hs hold attempts 

Tuesday

A. Power clean- up to 2.2.2 cluster at 275

B. 

AMRAP 7 

10 ohs @115

10 bj @24" (step down)

10 t2b

4+6

AMRAP 7

10 clean @95

10m hs walk

5 BFB

3 rds... Traps and shoulders died on Hs walk

1700m row... 6:03 (wanted sub 6)

+ 10 min recovery row @ 2:00-2:05 pace

9.26-9.28

Friday

AM

7x500m row 2:30 rest, 

All kept between 1:34-1:37

PM

OTM x 15

- muscle ups x 7 (held 7 UB all the way)

- 10 cal bike (>800 watts)

- had to sub out bounding due to a minor foot issue and did 250 m row to get some rowing in with Nicole 

Saturday 

A. Barbell complex-

Clean+jerk+hang power clean+ jerk+front squat+jerk....

Up to 265, missed the last jerk... Absolutely killer complex, smoked after that.

B. AMRAP 5 

Burpee squat clean thruster @155 

24 reps.... Felt horrible on this, the complex absolutely killed me, want to te do this and get over 26 

PM

New England fitness challenge... 12 hours of fitness fun... Oodles of running and other challenges. Ouch

9.21- 9. 24

Sunday

Ran the spartan "beast race" today… I won't go into detail here but this was by far the hardest physical feat i have ever performed. My body has never before been pushed to that level, definitely some fuel in the mental bank.

Monday + Tuesday

Had every intention of training and sticking 100% to the programming but that simply wasn't in the cards, couldn't sleep due to severe cramps, and the joint stiffness is almost indescribable. WOW

Wednesday

Trying to get back on the wagon today…

AM.

A. Front Squat (kept light, new cycle next week… this is perfect week to bridge the cycle gap)
up to 225 + chains x 3 w/ 3 second pause ea.

B. Met-Con
50 Pistols (ouch)
30 hang Power Cleans
10 MU (6-4)
30 Cal Bike (1:50)
50 T2B (10-5-5-5-5-3-3-3-3-2-2-1-1-1-1)

11:50 certainly not my brightest effort but good to get moving and get a met con in…

Brooks and I have some burpees to do later for charity, should be a good time.

I'll also be hitting the clean+ FS + Jerk, up to about an 80% weight

Great to start to feel like a human again.

9.17

Wednesday

A. Metcon w/ Nicole... Damn good to have her to help push

AMRAP 10 -

10 burpees

15 c2b (starting to use hips more, legs are bent in butterfly but it's helping me get more hip power 8-7 on each was difficult but doable)

40 DU

4+10

AMRAP 10

10 hsc @95

30' oh lunge

200m sprint

4+7

10 min :30/:30 on bike

124 cals (tried to stay above 550 watts each go)

Pm:

A. Front squat

7x5 @ 267.5

A shade below the prescribed percentage but these felt solid compared to some prior sessions, definitely feeling more consistent in my front squat pattern. 

Excuses are like assholes but that's all I could squeeze in today... Bike work will be done tomorrow as it shouldn't impair recovery day too much. 

9.12-9.15

Friday

A. Front Squat 

8 x 4 @ 275 … All pretty good reps here, again body is definitely in the "down" stage of an overreaching phase, but form is starting to dial in

B. 3 Rds (:30 EA)

Wall-Ball @ 30#

Burpees

Cals on AB

1= 16,16,14

2= 15, 16, 12

3= 15, 15, 9

Saturday

Hosted our internal comp… Sadly wasn't able to work today in

Sunday

Got a quick session to make up for saturday

A. Front Squat 

10 x 3 @ 285 I had taken the weights down this week to get all the sets but damn did they still feel heavy

B. :30/:30 On The Bike watts above 500

C. Gymnastics Work… Spent a lot of time on handstand walks, felt awesome despite being at the end of the workout

Monday

PM 1

A. Front Squat 6 x6 @ 255

…Again these felt solid but still a struggle, knees and hips getting a little cranky but not too bad.

PM 2

For Time:

10 Squat Cleans @ 225 (singles every 10ish seconds)

15 MU (5-5-5)

20 KB Squat cleans 70#s ea (5-5-4-3-3…what a bitch….)

15 MU (6-5-4)

10 Squats cleans (singles whenever i could breathe) 

14:15… WOW that was a brutal change of pace workout, all good stuff though

Tuesday

AM

A. Power Clean + TnG power Clean + Hang Power Clean … Up to 245, was not feeling explosive today, past week or so been a real mental challenge getting going, gotta be the "dark phase" of the squat work

B. 5 RM strict Press… up to 175, haven't done this in a WHILE, didn't feel awesome, but not a horrible number + 2x5 @ 155

C. OTM x14

Even: alternated between 4 paralette HSPUs and 4-6 strict 4" deficit HSPUs

Odd: 100m Sandbag run

9.9-9.10

Tuesday

A. Power Clean + Push Press + Push Jerk + Split Jerk x2

Worked up to 225 for solid sets with good footwork (certainly light but kept the "deload" theme)

B. 4 Rounds (with 4:00 Rest)

400m Row
30 DU
20 Pullups
10 Box Jumps @ 30"

2:28, 2:32, 2:35, 2:48 (broke on pull-ups… ugghh)
Felt solid here, pull-ups felt a bit off from all the MU yesterday but overall a good "breathing" workout

Wednesday

AM

A. Squat Clean + hang squat clean

Worked up to 295… Trying to play around with having weight in the balls of my feet in the start and I'm not quite use to it on my pull resulting in a little too much quad "hit" so positioning in the catch wasn't perfect but still a nice heavy clean for a deload week

B.  3 Rounds @ 80% (really trying to work on being smooth and steady during these and not dying out

10 Strict HSPU
400m Run
10 Thrusters @ 115
15 T2B

Held sub 4 minutes first two and just couldn't quite for the last, ended at 12:26 with the last set of HSPU (6-3-1) and T2B (13-2…. Pansy ass poop butt…) being the only set breaks

PM

A. Front Squat

5x5 @ 262.5 (shut it down 2 sets shy because i felt stability wavering ….felt smoked after this morning, should have definitely done these first, will come back friday ready to squat like a quad dominant rhino)

9.5-9.8

Friday

A. Front Squat… 

This week was definitely a "down" week in squat land, body just wasn't able to handle the prescribed weights, so I just worked up and did 4 doubles at 275 with solid form

B. "Hell"

15 MU (went 6-5-4)

30 Thrusters @ 95 (15-8-7) Probably a tad over paced here but i felt very smooth and efficient during these

10 MU (6-4)

20 Thrusters @ 145 (8-6-6) 

5 MU (UB)

10 Thrusters @ 195 ( 2-3-3- 1- 1)

20 B.O.B @ 24" 

Total time was 16:51 …. That was a grind but I feel like I was "in control" and have certainly improved my breathing work

I can really feel the squat program benefit here… Very exciting

Saturday 

Volunteer Day at Spartan Race (definitely a workout)

Sunday

 Ran Spartan Race (~9 Miles of hills and obstacles)

This was WAY outside my comfort zone… Definitely pushed me mentally and aerobically

I will be doing more of this in the future… My body was SMOKED after this.

Monday

A. Front Squat 

6x6 @ 250 (~73%)

These sets honestly felt great, almost no deviation until the last rep of the last couple sets, starting to really find my groove on the lighter weights

B. OTM x 21

- Muscle up x 6 (held UB all the way!)

- Burpees to target

- Box Jump w/ step down @ 30" (avg= ~11-12)

8.30-9.3

Saturday

A. Front Squat
10 x3 @ 290 (these were much more solid, dropped the weight to feel a little more upright. Last couple sets were broken into singles)

B.
AMRAP 10

10 OHS
10 Burpees
10 T2B

6 + 20

C. 5K Run ~23:00 (calf and achilles were killing me from the 400s earlier this week, due to wearing new minimal shoes)

Monday

A.
Snatch up to 255, felt a little off due to not snatching a ton recently, but happy to get so close to PR territory

B. Clean and jerk up to 290, felt real solid here… 1 Front squat is much better than oodles

C. Team MetCon

30 Thrusters
60T2B
30 OHS
60 Burpees over Bar
30 S2OH

9:43 W/ Nick G. Absolute Burner

Tuesday

A. Front Squat
6 x 6 @ 260

B.
AMRAP 10
5 Strict Pullup
7 Burpee
9 Cal AB
7 Rds

AMRAP 10
250 Row (1:45)
25 DU
25 Situps + 30#
5  Rds (achilles were still and issue on DU so Subbed Squat Jumps)

Wednesday 

AM

A. Muscle Snatch
175 x3

B. Power Snatch
Singles at 225

C. Snatch Pulls  (deficit)
260

D. 5x500m Row (1:30 rest )
All under 1:39

PM

A. Front Squat
7 x 5 @ 225 (Took these real light today because after the AM session I felt like trash. Definitely a struggle but got some reps in to reinforce newer more solid technique)

8.22-8.28

Friday

A. Front Squat
 8x4 @ 285 …. @ 10 RPE … Struggle city, first two of each set were solid, second two were a grind

B. 6 x10 UB C2B … Really starting to feel myself improve a bit here and start to use my hips to improve cycle power

C. 3 RFT

800m Run
30 Squat Cleans @ 95

Just over 20 Mins here… Runs were decent but definitely on the slower side.

D. 20 Min :30/:30 On bike


Saturday

A. Front Squat

10 x 3 @ 300 …. Had to break into singles after the 6th set, form was getting severely compromised. But got the volume in

B. Power Snatch Cluster 1.2.3  Worked with 210, and felt good here.

Had the team together to see if a new girl would fit in so we did a team workout here ( I hate going off program but the situation warranted it)

Teams of 2:
300 DU
2k Row
100 Pullups
50 Ring Dips
25 Clean and Jerk (225)

Jon and I finished in just over 24 Mins…

Monday

AM

A. :25 Airdyne/ 2:30 Rest x8 …. Quad death

B. Squat Clean cluster 1.1.1 up to 285… Didn't feel super, legs a bit sluggish

C. 10 Min row around 2 min pace

PM

A. Front Squat

6x6 @ 257.5 (tiny jump since i haven't been thrilled with technique in later sets)

B.
20 MU
50 Burpees (5:23… Felt solid here)
 10 Min rest
50 Burpees
20 MU… Not so much here lol…. MU felt like a totally new movement, was so sweaty had trouble stabilizing on the rings, grinded through with a total time of 23:10

Tuesday

A. 400m Run x8 (OT3M) 1:29, 1:26, 1:24, 1:23, 1:25, 1:26, 1:27, 1:28

B. 3 Rounds (6 Min Rest Btwn)

5 B.O.B
10 Deads @ 315
15 HSPU

:52, :49, :55

Wednesday

AM

A. :20 Airdyne/ :90 Rest x 5

B. 300m Row x 5 (<:55)

C. OTM x15 Squat clean @ 225 (evens= 1 odds= 2)

PM

A. Front Squat

7x5 @ 275… Felt better here but still had to break the last 3 sets 3-2 to keep myself as upright as possible

AMRAPS + Strict Press to be made up saturday

Thursday

Active recovery today was assault bike assembly and horseback riding (harder than it looks!)

Friday 

AM

A. Front Squat
8x4 @ 285 (didn't increase the weight because last week was in shambles….today was MUCH better, all sets solid except the last rep of the last 3 sets in which I lost posture and had to fight it up)
Focusing on lifting the elbows as I descended was a big help, and although i felt a bit less drive it was easier to stay upright with a slightly wider stance.

PM

AMRAP 20
5 strict Pullups
10 4" deficit Pullups
15 Goblet Squats @70

Was in survival mode here after this morning… Made it though 12+16, but the squats were brutal. Great mix of muscular endurance and aerobic work for me, definitely something to improve.

8.18-8.21

First Week back after a vacation out in the mountains…

Monday

Don't know if it was vacation or something else..But I felt REAL rough today

AM

A. Front Squat 6x6 @ 255 … Felt real tough today, legs were definitely jet lagged

B. 500m Row @ <1:37 x5 (ran out of time for last 3)

PM

A. 3 RDS (10 Min Rest between)
10 Muscle Ups
12 Deads (165)
9 HPC
6 Push Jerk
….Very tough here, all BB sets UB except last set of HPC, grip felt horrendous.
First 2 sets of MU UB than rings started to sway a bit too much on the last set and broke 6-4

Tuesday

AM

A. Power Snatch + 2 OHS… Built up to multiple solid sets at 225

B. Power Clean + Push Jerk + 2 Split Jerk…. Up to 265 (shoulders traps were feeling SMOKED before this)

C. Butterfly C2B practice.. Good reps, Need to figure out perfect cadence to let my hips do more work so my arms/biceps are able to chill out a little more

D. 10 x5 Strict Pullups

E. 45 Minutes :30/:30 Bike trying to stay over 450-500 Watts on assault

Wednesday

AM

A. SqT Clean + PP + BS + JBN … Up to 255 probably could have hit a bit more, felt good here.

B. 10 RDS :30 Rest
10 Thruster
10 Burpees
Suck Fest central, goal was to stay within 1:30 per round including the rest, I was damn close finishing at 15:06 overall

PM

A. Front Squat 7x5 @ 270 … RPE @9 Felt decent compared to previous, but legs are nice and toasty from this week.

B. 30 Min Bike… Threw some pistols in to make my legs truly suffer

Thursday 

Active Rest/Some make up work

Going to get a nice aggressive deep tissue massage and eat some delicious food… Trying to boost fat intake on rest days to spur some hormonal recovery since my training days a bit lower in fat due to so much time training.

8.4-8.10

Tuesday

AM

A. Front Squat 5x9 @ 250 @ 10+ RPE

This was quite easily one of the hardest Front Squat workouts I have ever done…Simply brutal

B. 5 x10 UB C2B ~ 7:30 Very tough on sets 4-5, I have a hard time keeping a perfect butterfly after 30 or so total

C.  3 Rounds w/ 8 Min Rest Btwn

40 DU

30 KBS  @70

20 BBJ @20"

….Started to cramp unbearably bad during this

PM

A. 5x 640m Row <1:41 for all 

B. 10 Min AD :30/:30

Wednesday

A. Power Clean + PP + PJ + SJ up to 255.. Dropped a couple on shoulders that seized up my traps and T spine real good so I shut it down there

B. AMRAP 20

400m Row

.25 Mile Bike

400m Run

4Rds + 400m Row

Had to skip the MU work because I got a sizable palm rip despite grips on the C2B

Thursday

Was suppose to be a rest day but we had the whole team together and everyone wanted to do a team WOD so I sucked it up and got some nice "active recovery"

Friday

AM

A. Front Squat 6x6 @ 267.5

Yet again horrible as hell…First 4 reps each set were solid, last two were a total grind, felt my external rotators twitching and failing as the sets progressed.

B. Made up earlier week snatch work…Kept it real light, up to 185 snatch+ hang snatch + 2 OHS

PM

Starting Soon 

8.1

Friday

Travel Prep up to NY… Quick AM lung burning session to not feel stale

A. Airdyne Tabata

B. 3 Min AMRAP Burpees 

C. 20 UB Thrusters + 5 Burpees x 2 (1:15 Rest)

7.31

Thursday

A. Front Squat 

5x5 @ 80% (275)

These were tough.. Actually a new 5 Rep PR! 

Did the last set as a "minimal equipment" (no belt no sleeves etc.) cluster of 5 just to build confidence there, felt great!

B. 15 Min. Assault bike ride (time constraint) kept over 300 watts up to 13 min, then over 400 watts

C. Swimming practice (starting to get better! learning to breathe and get smoother)

7.29

Tuesday

A. Snatch High Pull

260 3x3
275 1x3
295 1x2

B. Pendlay Row
up to 205 x5

165 2x5

C.
5 Rounds w/ 5 Min Rest
:30 Thrusters @ 115 (13-14ea)
:30 Strapless Row
:30 TnG 20" BJ (25-30)

Felt Good to get that all out lung burn sprint, still don't feel great there, but my recovery with the rest is solid…definitely feeling the aerobic capacity

7.28

Monday

A. Front Squat 5x9 @240

Holy Crap these were brutal… Front Squats for reps are not very friendly

B. Max Klokov Press (strict BTN) up to 125 for 3…. Maybe had more but any heavier and shoulders would have been cranky

C. 5 RFT
20 Situps (25#DB on shoulders)
20 Cal Airyne
10 Ring Dips
12 Burpees

~18:00

Burpees after ring dips are quite challenging

7.26

Saturday

Up at CF free with the comp crew today… Great atmosphere and always a great session

A. Front squat up to 1RM - 343 PR

B. Had to sit out the first met con because i did an identical version on thursday.. But tried out a set of the OH lunges anyway, felt great

C. W/ Partner
400m Run (ea)
80 DU (ea)
40 S2OH
40 MU

7.23-7.25

Wednesday

A. Prowler push make up.... 6x 50m w/ 200lbs

B. felt out some front squats playing with different shoes and stances... Sadly there was no magic answer 

Thursday

A. Back squat 6x2 @295-315

B. 2 RFT 

50 pull-ups

50m lunge @ 135

11:39

Felt good, hands were crap, need to find an answer for high volume bar work.

Friday

A. Snatch deadlifts 3.2.1.3.2.1 @ 315-365

B. For Time:

75 UB wall ball (great challenge) 

75 KB swings

75 ghd sit-ups (wow...)

75 box jump overs 

14:29

C. Pull-ups (wide grip) 5x5 @ 50lbs 

D.

10x 25m swim .... I am not a swimmer... Wow 

7.22

Tuesday

Had to modify a bit to squeeze everything in… felt pretty lousy today

A. OTM x16
Even - 8 Thrusters  @ 95 (minor mid back tweak heavy front squatting, subbed out the KB swings)
Odd - 10 Bar Facing Burpees

B. 400 M Run x 4 w/ 5 Min Rest (all between :74-:79, pretty good for our lumpy hilly track)

Will be trying to squeeze in a PM session

7.21

Monday 

A. Front Squat
3x4 @280 (10 RPE! .. Damn hard, tough time keeping tension past 2 reps)
3x3 @ 295 (10 RPE)
2x1 @ 315 (9 RPE)

B. 4 K Row @ 1:49.9 avg. pace (14:38)

C. Sled Pushes (@ 200 #s)

7.14-7.20

Giving the 'ole blog another shot… Really trying to keep this one active!

Monday

A. Front Squat
3x3 @ 270 (@ 8 RPE)
3x3 @ 285 (@ 9 RPE)
3x1 @ 305 (@ 9 RPE)

…These all felt HEAVY as shit….

B. 8 Min AMRAP (modified because of bad hand tear)

10 Push Press (95) + 10 Box Jumps (24")

9 + 19 

Tuesday 

A. EMOM x 20
Kb Swing x12 (70#) Even
100m Sprint  Odd

(@ 8RPE Overall)

B. Interval Rowing work:
:45 Hard x8 (4:00 Rest)

Wednesday

5K Row @ 1:55

Light Sled Pushes

Thursday

A.  Back Squat + 2 Chains /side
 10 x3 (every :75) @ 215 Bar Weight

B. Halting Clean Pull 4x3 @ 335-355

C. Weighted Pullup 4x5 @ BW + 45

D. 50 UB Wall Ball (2-3 Min between) x3

Friday

A. Bike Sprintervals

B. 6 RFT:
400m Run
12 DB Power Cleans
30 Air Squat
12 T2B

26:50… All T2B UB, Runs got damn slow

Saturday

 A. Front Squat w/ 2 Chains EA
10 x2 OTM @ 185 bar weight

B. 2 x 1K Row @ 3:20 (3:18.9, 3:19.7)

C. Comp WOD (WODfest in the wild 8/2)
(3 guys alternating)
2 C & J 185
2 Pullup
2 Rope Climb x 7 Min AMRAP

Sunday

Total Rest