6/12

Light day

Warm Up

Tabata jump rope - after the first few minutes, I started throwing in some dubs
some air squats
mule kicks
groiners
stretching
foam rolling t-spine, hammies, and hip flexors

WOD

Partner WOD

6 power cleans @ 185# divided by 2 people however you want
10 push ups while other partner holds plank
20 jumping lunges each

Finished in a hair over 10 minutes. This was fairly easy. The hardest part were the jumping lunges. I did 3 cleans each round other than one round where my partner was struggling, so I did 4. Partner couldn't go as heavy on cleans either and the coach suggested we add/take off weight as we alternate. I made him set up another bar.

Squats and snatches tomorrow. Might go for a 20 rep max if I'm feeling up for it.

6/13

Warm Up

foam roll
shoulder dislocates with pvc
leg swings
stretching

HBBS

45x10
95x5
135x5
185x5
225 - 6 sets of 3
245 - 2 sets of 3

last reps on the 245 were royal royal grinds. Felt like I was moving in extra slow motion. Nevertheless, these felt pretty good today.

Snatch

warmed up with 95/115

135 - 4 doubles
155 - 2 singles
165 - 1 single
170 - 1 single
175 - 1 single
180 - fail x 3 - FFFFFFFFFFFFFFFFF

So frustrating. Lost 180 behind twice. All I had to do was stabilize the ****ing bar and stand up. The third attempt was hideous. I'm going to hit 180 in June damn it.

Power Cleans

165x2x2
185x2x2
205 - 2 singles
215 - 2 singles
225xfx3

didn't really want to do these, but buddy I was lifting with did, so I figured why not. Couldn't get 225 up. I was just too tired.

6/15

Bench

45x10
95x10
135x5
185x3x3

HBBS

45x10
95x5
135x5
185x3
225x3
225 - 5 sets of 2

This workout was in the globo gym. I can't stand looking in the mirror while I squat. So distracting.

Deadlift

135x5
225x5
275x3 (1 second pause right off the floor)
315 - 2 sets of 3

them paused deads are hard.

Core stuff

Hanging Leg Raises - 5x5
Ab Wheel (from knees come down till my nose touches the ground) - 3x5
Back Extensions - 4x12

Face Pulls

3x15 at the lightest weight

Conditioning

EMOM for 5 minutes - 15 KBS @ 50#. EZPZ

a couple of pull ups thrown in randomly

6/16

Weight - 217.8

Warm Up

Foam roll upper/lower back, quads, hip flexors
The Stick on hammies, quads, and calves
leg swings
shoulder dislocates
shoulder and hip stretches

Front Squat

45x10
95x5
135x5
185x3
205x2
215 - 3 sets of 2

first day using rehband knee sleeves. I like them.

Push Press

45x10
95x5
115x3
135x3
145x3
150x3
155x3

Snatch Complex

Power Snatch + Full Snatch

1 at 115
2 at 125
5 at 135
1 at 145
1 at 150
155xf - failed power snatch

Cleans

155x3
165 - 2 sets of 3
185 - 2 sets of 2

Conditioning

ME 200 meter row x 10 - Rest 1:1

Ended up losing count of the rounds, so I just rowed till I hit 2k. 2015 meters in 6:54 total work time. I think my 500 splits were like 1:40ish or something? It wasn't exactly 10 rounds because I'd go a little over 200 each interval, so it was probably 8 or 9 intervals. Regardless, this was hard as ****. There was probably 5 ounces of sweat under my rower. I think I'm going to start incorporating some form of rowing interval 2 or 3 times a week.

Kudos on the weight you've been putting up, in particular with the squatting and deadlifting!

FWIW, when doing squats in front of a mirror, I have found it helpful to look a couple of inches above my head. Although it sucks that you can see yourself with your peripheral vision, at least I don't notice what my face looks like getting out of the hole.

Thanks. My DL has definitely improved hand in hand with my squatting. I'm also pretty happy I'm able to power snatch 150/full snatch 175 now. Last year, that would've been a pipe dream. Feeling stronger all around, but still far off from where I'd like to be. I think my pull to squat ratio is also slightly out of whack, so I definitely need to keep hammering away at squatting and build up my leg strength.

I've got this gym membership for one month, so I won't be squatting there too much longer, if at all. It's also a really crappy shotgun rack, so it isn't even like I'm in a cage where I might have the option to turn away from the mirror. Worked out at the CF gym today, so front squats were far less distracting.

6/18

I don't know why I write down my warm up routine. It's more or less the same thing every time, so I'm excising it from my log unless I do something that deviates significantly from the norm.

HBBS

45x10
95x5
135x5
185x4
225 - 6 sets of 4
245x1
255x1

Took almost exactly 2 minute rests between sets. This was tough, but a lot easier than I was expecting. I don't know if the knee sleeves made them feel easier or what, but I'm not complaining. Hip flexors feeling overused though. I need to watch it carefully, maybe skip a squat day this week if the tightness persists.

Snatch

5 singles at 135
1 power snatch at 135

these felt very heavy.

Pendlay Rows

190x5
195 - 4 sets of 5
135x10

Pull Ups

3x3

6/20

Weight - 214.8

HBBS

45x10
95x7
135x5
185x3
225 - 6 sets of 2

hip pain persists. I'm going to lay off squatting till next week. Might squat Saturday, but if I do, it will be light.

Press

45x10
95x5
105x5x5

Power Cleans

135x2 + push press
155x1 + push press
185 - 2 singles
205 - 3 singles

Deadlift

205x5
225x3
275x3
315x3
335 - 2 sets of 3

Second set @ 335 below. First set felt somewhat spine-bending and pretty damn heavy, so I wanted to record second set. My form looked fine to my novice eye on replay, other than perhaps that bit of overextension pointed out to me by Busto-lite.



Pull Ups & T2B

3x5 supersetted with 3x5 strict and slow toes to bar

6/21

Core/Warmup

21-15-9: V-ups and goblet squats. Did goblet squats with something very light, like a 15# KB.

Conditioning

400 meter row
8x bear complex
400 meter row
6x bear complex
400 meter row
4x bear complex
400 meter row
2x bear complex

I warmed up with 95# and ended up doing this at 135#.

1 Bear Complex = 1 power clean, 1 front squat, 1 press to back rack, 1 back squat, 1 press.

I was surprised how light 135 felt at first. I didn't go too crazy with the row--used it more as a recovery. I think it was right around a 2 minute split? It took about 17ish minutes.

6/22

AM: Did a variant of Fight Gone Bad.

3 rounds

1 minute 35# push press
1 minute burpees
1 minute 20' box jumps
1 minute 14# wall ball
1 minute butterfly sit ups

1 minute rest between rounds.

I don't know what my # was, only went b/c Mrs. Wizard wanted to check out the CF gym, so I took it relatively easy.

PM:

Driving myself nuts with my formatting. Henceforth I am going to use set x rep x weight format.

Snatch

2sx2rx135
4x2x140
1x2x145

Drop Snatch + 3 Overhead Squat

3x3 +3 OHSx115

I was supposed to do more and go heavier but my left shoulder was feeling super tight bringing it back down on my back, so I just quit after this.

HBBS

135x5
195x5
225x2
235x1
195x5
225x2
235x1
250x1

hip felt fine but now my left knee is feeling achy. Why can't everything not hurt all at once?

6/24

HBBS

45x5
45x5
95x5
135x5
185x5
225x5x5
185x8 (rep out)

the work sets were really, really, really difficult. On my last few reps, the bar was practically not moving at all past the sticking point, like I was just camping out above parallel pushing up against an immovable object. After what felt like 2 or 3 seconds, I would break through and stand up. Thankfully, I didn't fail any, but definitely was close. I am supposed to do 6x6 at this weight next week. No idea how that's going to happen.

Snatch

started warming up with 95, did a few muscle snatches and snatches from the hang with that weight, but my left shoulder said **** you, so I shut it down. I'm going to try and do power snatches later in the week if the shoulder is feeling pain free.

Clean

135x3x3
165x3
185x1
185xf
185x1

Pendlay Rows

185x5x5
135x7

Did the 135 right after I finished my last set. Was shooting for ten and wanted to get the sweet back pump, but I was exhausted, so I quit at 7.

6/25

Did the class workout today

Dynamic warmup

Core

4 rds of:
30 secs bicycles
30 secs hollow hold
30 secs russian twists w/ 35# DB
30 secs hollow hold
30 secs rest

When I was doing the 'core' workout, I was thinking of Crossfit's schtick how they always claim there is no ab work in their programming and this picture came to mind:



Met-Con

15 minute AMRAP of:
225x5 deadlift
10 walking lunges
10 push ups
10 walking lunges

Buyout - 100 double unders

Did 5 rounds I think. I always lose count. Could've easily gone 50 lbs heavier on deads without it slowing me down too much, but I want to pull later in the week, so I kept it light. Took me about 3 minutes to do the 100 double unders.

Squats and presses tomorrow and snatch (if the shoulder feels ok).

6/26

HBBS

45x5
95x5
135x5
6x2x225

Press

95x5
105x5
115x4

Power Snatch + Full Hang Snatch

5x1x135

Bear Complex

3x2x135 with minimal rest between sets

Weighted Pull Ups

25x3
5x2x45

6/28

Power Cleans

135x3
155x3
165x2
185x1
185x1
205x1
205x1
215x1
220xf
220x1
225xf x3

Just woke up tired today and never really felt awake. I must not have gotten enough sleep.

Deadlifts

225x3
275x3 (paused)
275x3 (paused)
315x3
335x3
345x2 (the 3rd wouldn't budge off the floor)
3x10x225

315+ was belted. I should've gotten 345x3, but weights just felt extra heavy today.

6/29

Clean & Press

warm up

2 clean + 1 press

145x1
4x1x155

tried jerking on warm up weight and shoulder felt not so great, so I just pressed because it felt a lot better on the shoulders.

RDL

155x3
185x3
3x3x205

Front Squat

45x5
95x5
135x3
175x3
2x2x185
2x2x195
205x2
205x1 (failed 2d rep)

GHD + Situps

3x8 extensions w/ empty barbell supersetted with 3x20 bf situps.

**** session just like yesterday. Felt tired, felt weak, and generally feeling kind of beat up.

6/30

Weight - 215.4

HBBS

45x5
95x5
135x5
185x3
205x3
3x3x225
2x2x245

Snatch

2 singles at the following weights: 125, 135, 145, 155, 160. 1-2 minute rest between lifts.

Snatch Pull

3x3x185

Pendlay Rows

4x5x185
185x10 (super max beast mode PR)

figured I would try an AMRAP on my last set and I was able to keep going.

Conditioning

3 rounds of:
5 thrusters @ 95#
5 pull ups

my conditioning is terrible. I took a 1 min. rest between rounds 2 and 3 and then finished up.

7/2

HBBS

45x10
45x7
95x5
135x5
185x3
225x3
5x3x235

these felt heavy as hell. some days my squats feel like death, some days they feel manageable. today it was the former.

Push Press

45x10
95x5
135x5
145x3
155x3
160x3 (3 RM PR)
165x1
155x3

Clean & Press Complex

1 squat clean + 1 hang power clean + 1 push press EMOM for 10 minutes.

Started at 135, and moved up to 145, 150, 155, and 185 for last 2 minutes. Didn't press at 185 and I ended up having to catch in a squat on the hang cleans at 185.

Shoulder Mobility

Tried arm bars with a 16kg KB. No idea if I was doing it right.

3x5 one arm snatches with 16 kg KB

7/3

Snatch

5-6 doubles up to 135

Conditioning

3 rounds of 15-10-5 rep scheme:

Push Press 95#
OHS #95
Box step ups to 20' box

was supposed to be box jumps, but was wearing oly shoes.

This is going to be my last real workout before Sat or Sun. Going to take some time off over the holiday weekend to recover. Been feeling beat up lately.

7/4 (happy bday Murica)

Walked ~2.5 miles. Will walk much more throughout the day down here in the Conch Republic.

3 rounds

10 burpees
20 walking lunges
10 push ups
~100 meter run

Roughly 1:1 rest between rounds. Averaged 1:50 splits per round. Nice and easy.

I wouldn't call any WOD with burpees "easy." Or nice. I hate burpees.

Eh, 10 burpees is plenty doable even for a big guy like me. >20+ is hell though, especially when adding in other movements.

Doable? Sure

Easy? Nice?

7/5

walked 3.2 miles so far, probably going to walk another 3 at least before the day is done. I probably walked more than 7 yesterday.

In honor of tinybro bustolite, I decided to make today's workout strictly burpees.

5 minutes of burpees: 60
5 more minutes of burpees: 53

This ****ing sucked.

7/7

HBBS

45x10
95x5
135x5
185x5
6x3x225
245x2
255x1 (failed 2nd rep)

not too bad. wanted to work my way up to a heavy double. figured I could do 255, but nope. 225 didn't feel too too tough.

Clean + Push Press

45x1+10
95x1+5
135x1+5
145x1+5
155x1+5 (5 rm push press pr)
165x1+2 (couldn't get the 3rd press up)
165x1+3 (the third press was a massive struggle, but like a 70 year old on viagra, I got it up. 3RM PR)
185xf (failed press)

Clean

When I realized I wasn't going to be getting 185 overhead, I decided to just clean

185 - 3 singles
205 - 3 singles
215 - 3 singles

Pendlay Rows

185x5
185x10
3x5x205

Conditioning

8 minute AMRAP of:

6 135# power cleans
9 hand release lateral bar hop burpees
12 24kg ground to overhead KBS - KB must touch ground each rep

I think I did 4 rounds + 3 burpees. This was a great workout. I was originally planning on doing rowing intervals today - 30 seconds on/30 off till I hit 2k, but someone asked me if I wanted to do this and I agreed.

7/8

Snatch

Warmed up with bar and 95# a bunch.

2x1x115
2x1x135
145x1
155x1
165x1
170x1
180x1 (PR)
185xf (3 attempts)

Power Snatch

3x2x135

Over the moon that I finally got 180. Took long enough. Hopefully 185 is right around the corner.

Halting Snatch Deadlift (paused around mid-shin)

3x3x185

Weighted Pullups

Bwx5
Bw+25x3
4x3xbw+45
Bw+70x1