4/25

27:00 5k. Could have been a lot faster, but I was practically walking the first half mile of the race because there were so many walkers and slower runners that I simply was unable to get around. And there were numerous times I had to slow down and find routes to get around people. I don't do organized 5ks that often, but when I do, there is nothing more frustrating than slow, fat, lazy *******s who go to the front of the line and walk at a leisurely pace on the left hand side. Nothing wrong with walking, but get in the back of the line, *******. So annoying.

4/27

Warm Up

Shoulder dislocates
stretching shoulders with PVC
foam roll
leg swings
air squats

Front Squats (3x5 @ 80%)

45x2x5
95x5
135x3
165x5
180x3x5

Hang Snatch (mid thigh) (8x1 @ 80%)

95x3
115x3
135x3x1
140x3x1
145x3x1

Snatch Pull (4x3 @ 100%)

175x4x3

Snatch Balance + OHS (4x1 +2 OHS @ 70%)

95x1
125x5

4/28

Weight - 212.2

I think I'm going to start counting calories.

Warm Up

Shoulder dislocates
leg swings
shoulder stretches (shoulders are feeling really tight)
foam roll back, hammies, quads, and spent a lot of time on hip flexors

Clean

warmed up cleaning and pressing 95 a bunch
135x1 + push press
165x1 + push press
185x1
195x1 (this felt really easy, so I had a good feeling I'd be getting some PRs today)
205x1 (PR)
210x1 (PR)
215xf (racked it no problem, but couldn't stand up with it)
215x1 (power clean) (PR) (I set up intending to squat clean this, but the pull felt really good, so I just said F it and racked it no problem. Pretty funny that I can still PC more than I can full clean)
220xf

Press

95x5
105x5
110x5 (pretty sure this is a 5RM PR)
110x2
115x2

front delts felt super super tight at full extension and just generally junky. Ughhh. Did plenty of band pull aparts and stretches between sets to try and mobilize and otherwise loosen them up, but wasn't really helping all that much.

Deadlift

225x5
265x5
275x3 (could've got five, but did these double overhand and grip was failing)
315x3
335x3 (3RM PR)
335x1

Minute Drills

Every Minuted on the Minute for 5 minutes - 2 Squat Cleans @ 185#.

These were really really hard. If I went past the 5 minutes, I'm pretty sure I would have started failing the 2nd clean.

Conditioning

12 minute AMRAP of:

3 man makers with 35# DBs
5 L hang pull ups
50 meter farmer's walks with 2 53# KBs

Man maker consists of a push up on 35 lb DB, row, push up, row, squat clean, push press. Good core workout if done properly and a complete gasser.

I got through a little over 4 rounds. Good day overall other than the shoulder stiffness. Might be gaining weight, which I'm less than thrilled about, but I am PR'ing all over the place.

P-Dub,

What does it mean to "PR?"

Could you explain the man maker again? I'll google it, but meanwhile, I don't follow how one would do a push up on a DB.

PR means personal record, as in lifting a higher weight than ever before or beating a previous time on a WOD, run, or whatever.

A man maker is this, presumably because it makes a man out of you:

Oh, and I don't really think you can do these if you don't have access to hex dumbbells. I mean maybe you could, but most likely you'd screw up your wrist or fall on your face when the dumbbell rolls. You can, however, do them with kettlebells--they work just as well.

4/30

Warm Up

300 meter row
shoulder dislocates
stretching

HBBS

45x10
75x10
135x5
185x5
225x6x2

Clean

135x3x1
165x2x2
185x9x1

At 185, I alternated between high hang cleans and full cleans. Threw in a few power cleans as well. I also missed one clean at 185# where I missed the bounce in the bottom and just couldn't stand up with it.

Stiff Leg Deadlift (standing on 45# plates)

185x5
205x4x5

grip was kind of a limiting factor. I started to feel my grip almost completely go on the last rep of each set. If I go heavier next time, I'll consider buying straps or using a mixed grip.

Conditioning

4 minute ascending ladder AMRAP

2/4/6/8... pull ups
4/6/8/10... split squat jumps

2 minutes rest

4 minute ascending ladder AMRAP

2/4/6/8... 185# sumo deadlift
4/6/8/10... push ups

didn't really count reps, just tried my hardest to keep working for the 4 minutes. The sumo deadlifts felt really weird, I guess because I never do them. It felt like I was holding the bar unevenly and one side was hitting the floor before the other. These were also fairly difficult having just done the SLDLs even though the weight was light.

does the program your doing recommend squats before the OLY movements or do you just do it in that order?

also wrt powerclean more than full cleaning, you should really only squat as low as is necessary to catch the weight. Crossfit has made people think its normal to do squat cleans with like 135# or whatever which imo makes people practice not finishing their pull and instead focuses on trying to jump under the weight which is really the exact opposite of what you want;
your much better off to pull it/catch it as high as you can, stand up, and then just do a front squat if you want to work on the squat part.

how do you not count reps when doing a ladder

I just do them in that order, although everything I've read has said do the fast lifts (i.e., C&J, snatch) first.

I didn't know that about cleaning. My oly coach always taught me to do full cleans and that's essentially what I've been doing where I basically pull myself under as fast as possible when completing the second pull/starting the third pull, even if I know I can pull the weight high enough to do a PC.

What you're saying does make some sense though because I remember reading somewhere that a squat clean is essentially just a missed power clean. Does that mean that basically I shouldn't be squatting down to clean it unless I absolutely have to? When I'm squat cleaning something silly like 135, it feels kind of unnatural, like I shouldn't be squatting to catch the weight, although when I'm squat cleaning what for me is a somewhat challenging weight to power clean, like say 185, I still feel like I'm completing my pull when I dive bomb under the bar to receive it, but who knows, I've never recorded myself doing it. I'm going to try and get some videos up soon...

Wish I had access to a world class coach like John Broz!

reached a certain point in pull ups where I couldn't complete the reps (doing all of them strict) so I just switched to squat jumps and from there I basically just alternated back and forth between movements without doing a strict count on the reps.

More or less the same situation with the second set of movements. At some point, I just started doing 6 reps of each movement and kept alternating. Didn't really care though because I jumped into this mid-wod. This was 2 rounds and I just came for the 2nd, jumped on my friend's bar, and tried to keep moving for the 8 minutes. I didn't really care what my score would be as I don't see myself repeating this workout at any point.

5/2

Warm Up

shoulder dislocates
foam roll
stretching

HBBS

45x10
95x5
135x5
185x5
210x6x5 (belted)

these were hard as hell. Reps 4 and 5 were very tough. I'm not looking forward to 6x6 at this weight next week. If I were at Planet Fitness, I woulda been kicked out. Grunting and yelping all over the place.

Snatch

Warmed up with singles at 95 and 115. I missed a warm up snatch at 95 (lol).

135x2x1
145x2x1
155x2x1

Felt heavy.

Pendlay Rows

155x5
175x5x5

Conditioning

18 thrusters @ 95#

1 minute rest

30 Front Squats AFAP @ 95# - broke these up into sets of 10 with very short rest breaks.

I was going to do 50 thrusters for time, but shoulder was feeling pretty crappy still, so I decided to just do front squats.

5/4

Warm Up

100 meter run
20 squats
100 meter run
10 burpees
100 meter run
10 mule kicks
100 meter run
10 KBS (very light)

WOD

"Schmalls"

Buy in: 800 meter run

2 rounds

50 burpees
40 pull ups (scaled to 20 strict)
30 pistols (scaled to squats)
20 KBS (53#)
10 HSPU

Buy out: 800 meter run

took just over 40 minutes and skipped the last round of HSPU. This was awful.

What does it mean to scale a pullup to strict, or to scale a pistol to a squat?

I scaled down. Instead of doing 40 kipping or butterfly pull ups, I just did 20 strict pull ups. Instead of 30 pistols, I just did 30 air squats.

30 pistols would be pretty rough. I otherwise like that workout.

give it a go next time you have 30-45 minutes to spare. I happened to find all of it rough. By my 20th burpee, I was sucking wind. These super long chippers are my least favorite, so I try and do them every so often to face something I don't enjoy doing. I must say, I prefer my conditioning workouts short (no longer than 12 mins), intense, and heavy.

Depending on the workout, 10 burpees can suck. 50 burpees sounds brutal.

I will do that routine on my next non-weight training day, either tomorrow or Tuesday. At two rounds, the only thing I'm worried about is the burpees. I know it's not a competition, but I will have beating your completion time as my goal

5/5

Warm Up

shoulder dislocates
leg swings
used the stick on my calves, quads and hammies
stretching
bunch of air squats

HBBS

45x8
95x5
135x5
185x5
210x3x2
225x3x2

Power Cleans

135x4x1
155x3x1
175x3x1
185x3x1
205x4x1 (a bunch of misses here as well. also tried to squat clean one and failed miserably)

practiced completing my pull and catching the bar in a partial squat. not sure how many singles I did, but this is probably a fairly accurate guesstimate.

Full Clean

190x9x1

again tried to focus on completing my pull and not drop under the bar like a rock. The end result was me catching it a bit higher and not in rock bottom. Sometimes I didn't get the bounce at the bottom that I've grown used to, making it a bit harder to stand up with it. Not sure if I'm doing it right? I'll ask my oly coach next week her thoughts.

Conditioning

5 rounds of:

30 seconds of Russian swings (70# bell)
30 seconds of box jump overs 20' box

Rest 1 minute

5 minutes of total work. did about 18 swings/5-6 jumps per round.

5/5

forgot to add:

Deadlift

190x5
225x2x5
275x5
315x3x3

5/7

Warm Up

400 meter row
10 presses w/ bar
10 squat thrusts
400 meter row
10 presses
10 squat thrusts
50 bicycles

Press (from the floor)

95x5
105x5
110x2x5
110x4
110x1

Pull Ups

2x5 (w/ 16 kg KB)
1x4 (w/ 16 kg KB)
6

Conditioning

7 minute AMRAP

20 wall balls (20#/10 ft target)
10 burpee broad jumps

Rest 1 minute

7 minute AMRAP

15 American KBS (53#)
10 box step ups

did 6 rounds total, 3 of each.

light 400 meter jog as a cool down.

How do you position the bar for floor presses? Do you use the squat rack to rack/unrack the bar?

They weren't floor presses, they were military presses. From the floor just means I had to clean the bar to perform my sets.

Oooooooooooooooooooooooooh.

5/8

Weight - 215.8

Warm Up

Foam roll thoracic and lumbar spine, hammies, calves, quads, and hip flexors
air squats
stretching
shoulder dislocates

HBBS

45x10
95x5
135x5
185x3
210x6x5
135x10

I was supposed to do 6x6, but on the first set, the fifth rep was such a struggle, there was no way I was going to be able to do a sixth. When I finished my 6 working sets, I felt like I was hit by a truck and was sweating like a pig.

Snatch

Snatch + 2 hang snatch + 3 snatch balances - 95# x 2

Snatch + 3 snatch balances - 115# x 2

Snatch - 135x5x1

Pendlay Rows

135x3x10

I was planning on doing more today and maybe working up to some heavy singles on the snatch, but I was so zapped from the squats, I just called it a day.