CobRaf Training

This blog will be less of talk and thoughts, and more pictures and numbers since this will strictly be a training log. Follow my other blog instead: thatbloodytiman.tumblr.com for a more personal look into my life :)

[cobraftraining]

August 23, 2014 – Competition

Workout of the Day A. Three sets of: 60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible) Rest 30 seconds 60 Seconds of Handstand Walk (accumulate as much distance as possible) Rest 30 seconds

Same as last week…let’s improve some of these positions based on what you learned last week.

B. Complete as many rounds and reps as possible in 6 minutes of: 3 Squat Snatches (175/115 lbs) 6 Burpees Over the Barbell 9 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of: 3 Squat Snatches (155/105 lbs) 6 Burpees Over the Barbell 9 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then . . .

D. Complete as many rounds and reps as possible in 6 minutes of: 3 Squat Snatches (135/95 lbs) 6 Burpees Over the Barbell 9 Chest-to-Bar Pull-Ups

[cobraftraining]

August 22, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 10 minutes: Back Squat x 1 rep

*Sets 1-2 – 55% *Sets 3-4 – 65% *Sets 5-6 – 75% *Sets 7-8 – 80% *Sets 9-10 – 85%

I know your legs are sore, trust me, this is designed to help a little bit.

Done. Based of 325. 

B.  Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Up to 230 for 2 sets. Shoulder was feeling funky

C. - X Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 2 Muscle-Ups 4 Power Cleans (185/135 lbs) 8 Push Press (185/135 lbs)

D. - X Three sets of: Glute-Ham Raises x 8-10 reps @ 3011 Rest as needed Weighted Plank Holds x 60 seconds Rest as needed

[cobraftraining]

August 20, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 6 minutes: Front Squat x 1 rep

Loads per set (by %): 50, 60, 70, 75, 80, 85 (To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)

Done, based on 315

B. Every 2 minutes, for 20 minutes (10 sets): Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

Done, no misses. Last set was 98% (255)

C. Every minute, on the minute, for 30 minutes: Minute 1 – 20 Jumping Lunges with Barbell (75/55) Minute 2 – 15 Unbroken Wall Ball Shots (30/20 lbs) Minute 3 – 10 Toes to Bar

15 minutes only. Rds 1-3 & 5 UB. Rd 4 15 lunges, 10 WB, 10 TTB

D. - X Three sets of: Weighted GHD Hip Extension x 6-8 reps @ 2014 Rest 30 seconds Seated Leg Curls with Band x 12-15 reps Rest as needed

[cobraftraining]

August 19, 2014 – Competition

Workout of the Day A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 (you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning) Rest 90 seconds Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0 (all sets must exceed loads used on August 5, 2014) Rest 90 seconds

OHS 135-155-185-185-185

CTB: 4-6 using 10lbs plate

B. - X Bench Press *Set 1 – 5 reps @ 60% of tested 1-RM *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 3 reps @ 85% *Set 6 – 2 reps @ 90% *Set 7 – 8 reps @ 75-78% *Set 8 – 8 reps @ 75-78% Rest exactly 2 minutes between sets.

This is the same rep scheme as last week. If you made all sets, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

C. Two sets for max reps of: 4 Minutes of Rowing (for meters) 3 Minutes of Ring Dips @ 10X1 (pause for one second at full extension) 2 Minutes of Chest-to-Bar Pull-Ups Rest 4 minutes

Make the ring dips legit – elbow fully extended and hold for a count of “one-one thousand”. I care about you improving by performing the movement correctly and emphasizing the proper range of motion and tempo; if that means your score doesn’t look very impressive, I am fine with that. Enter your results as follows: Set 1 – 1220/46/61 Set 2 – 1208/38/42

Set 1: 1040/15/21

Set 2: 950/21/20

[cobraftraining]

August 18, 2014 – Competition

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Muscle Snatch x 1 rep - 95 (building over the course of the 5 sets to a heavy single)

immediately followed by…

Every two minutes, for 10 minutes (5 sets): Power Snatch x 1 rep - 165 (building over the course of the 5 sets to a heavy single)

immediately followed by…

Every two minutes, for 10 minutes (5 sets): Snatch x 1 rep - 165 (building over the course of the 5 sets to a heavy single)

Really bad lifting day for me.

B. Every 2 minutes and 30 seconds, for 20 minutes (8 sets): Back Squat *Set 1 – 6 reps @ 60% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 2 reps @ 80% *Set 4 – 6 reps @ 70% *Set 5 – 4 reps @ 80% *Set 6 – 2 reps @ 90% *Set 7 – 4 reps @ 85% *Set 8 – 4 reps @ 85%

Done, based on 325.

C. Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 12 Heavy Russian Kettlebell Swings (as heavy as you can make these – go to double kettlebell swings if they’re not challenging)

6 minutes, 5 rounds.

Optional Additional Conditioning Session If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Six sets of: Run 800 Meters @ your 1600 meter PR pace Rest 90 seconds

[cobraftraining]

August 15, 2014 – Competition

Workout of the Day A. Every two minutes, for 16 minutes (8 sets): Push Press + Split Jerk (Pause for 3-4 seconds in the split jerk receiving position before recovering.) Rest 2 minutes

Build over the course of the 8 sets.

Failed 205 on the push press, made the jerk

B. - Based on 325, no misses. Every 3 minutes, for 18 minutes (6 sets): Back Squat *Set 1 – 4 reps @ 70% of 1-RM - 230 *Set 2 – 3 reps @ 80% - 260 *Set 3 – 2 reps @ 85% - 280 *Set 4 – 2 reps @ 90% - 295 *Set 5 – 2 reps @ 90% - 295 *Set 6 – 2 reps @ 90% - 295

C. Five rounds for time of: 3 Muscle-Ups 6 Shoulder to Overhead (185/135 lbs) 9 Strict Handstand Push-Ups 12 Chest-to-Bar Pull-Ups

Time: 28min. (14:30 for 3 rounds then it all went downhill)

D. - X Three sets of: Glute-Ham Raises x 6-8 reps @ 3011 Rest as needed Push-Ups x 20-40 Unbroken reps (make these perfect – they’re not for time, so don’t rush through them) Rest as needed

[cobraftraining]

August 13, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): High Hang Clean + Hang Clean + Clean

Drop after each clean and reset into a good position for the next rep.

185, 195, 205, 215 then 225# on last 4 sets

B. - X Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Sets 5-8 – 1 rep @ 92-95%

C. Every minute, on the minute, for 30 minutes: Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells) Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load) Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

Done. Did 6 rounds due to time constraints, but felt easier and better this week. 

THIS IS THE EXACT SAME WORKOUT AS LAST WEEK! I had the pleasure of watching the very simple elements of this workout destroy people last week. For some, conditioning wasn’t where it needs to be, but for others, desire isn’t where it needs to be if you are serious about competing in this sport. I am running this workout in consecutive weeks because if it destroyed you last week, you’ll learn a lot about yourself by how you respond to having to tackle this again so soon. Are you going to resolve to be better, or will you find an excuse and let yourself off the hook?

[cobraftraining]

August 11, 2014 – Competition

**Program Note – The repetition of movements/rep schemes in the program this week is by design! I want to see you all adapt and feel the difference in finding more comfort on the second exposure. Don’t worry…we’re not giving up on variance, just need you to come back to some movements and make progress.

A. up to 155# Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

B. 195-215 Every 2 minutes, for 10 minutes (5 sets): 4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C. - Done, based off 325. No misses this week. Every 2 minutes and 30 seconds, for 20 minutes (8 sets): Back Squat *Set 1 – 6 reps @ 60% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 2 reps @ 80% *Set 4 – 6 reps @ 70% *Set 5 – 4 reps @ 80% *Set 6 – 2 reps @ 90% *Set 7 – 6 reps @ 80% *Set 8 – 4 reps @ 80%

Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

D. - X Every minute, on the minute, for 15 minutes: Minute 1 – 45 seconds of Strict Handstand Push-Ups (if you don’t have strict HSPUs, sub L-Seated DB Presses) Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0 Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

This is exactly the same as last week…be better this week.

Optional Additional Conditioning Session - X If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Six to Eight sets of: Run 600 Meters @ your 1600m PR pace Rest 60 seconds

Example – If you run a 7-minute mile (1:45/400m), you should be aiming to run 2:35 to 2:40 for each 600 meters.

[cobraftraining]

August 9, 2014 – Competition

Workout of the Day A. Based off 265 Every minute, on the minute, for 15 minutes: Clean *Minutes 1-3 – 55-65% *Minutes 4-6 – 65-75% *Minutes 7-9 – 75-80% *Minutes 10-12 – 80-85% *Minutes 13-15 – 85-90%

B. Five rounds for time of: 5 Squat Cleans (225/155 lbs) 10 Burpees Over the Barbell 15 Wall Ball Shots (30/20 lbs)

22:20

C. - X 

Rowing or AirDyne 2 Minutes at 70% effort 2 Minutes at 80% effort 2 Minutes at 85-90% effort 2 Minutes at 75-80% effort 2 Minutes at 65-70% effort

[cobraftraining]

August 6, 2014 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Hang Clean + Clean

Build over the course of the ten sets. - 250#

B. - X Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Sets 5-8 – 1 rep @ 90-95%

C. Every minute, on the minute, for 30 minutes: Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells) Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load) Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

Used 32kg kbs, double 16kg kbs. 6 rounds only

[cobraftraining]

August 4, 2014 – Competition

Workout of the Day

A. Every 2 minutes, for 16 minutes (8 sets): Snatch x 1.1.1 (rest 10 seconds between singles)

Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B. Every 2 minutes, for 10 minutes (5 sets): Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets): Back Squat *Set 1 – 6 reps @ 60% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 2 reps @ 80% *Set 4 – 6 reps @ 70% *Set 5 – 4 reps @ 80% *Set 6 – 2 reps @ 90% *Set 7 – 6 reps @ 80% *Set 8 – 4 reps @ 80%

D. Every minute, on the minute, for 15 minutes: Minute 1 – 45 seconds of Strict Handstand Push-Ups (if you don’t have strict HSPUs, sub L-Seated DB Presses) Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0 Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

OPTIONAL Additional Conditioning Session If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Eight to Ten sets of: Run 400 Meters @ 5-10% faster than your 1600m PR pace Rest 60 seconds

Example – If you run a 7-minute mile (1:45/400m), you should be aiming to run 1:30 to 1:35 for each 400 meters.

[cobraftraining]

Day 22

July 14 Monday - Invictus Competition July 11, 2014

Workout of the Day A. FS

1x6 - 225

1x6 - 240

6x3 - 255

B.

Every minute, on the minute, for 15 minutes: Snatch x 2 reps (reset before each rep)

Loading suggestions: Minutes 1-3 – 55-65% 135 no misses Minutes 4-6 – 65-75% 150 no misses Minutes 7-10 – 75-85% 170, missed 2 on 10th Minutes 11-15 – 85%, 175, missed 2nd rep of 13th 

185, missed both reps on 14th, and 2nd rep of 15th

C.

Every two minutes, for 10 minutes (5 sets): Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Same sets and reps as last week…you MUST increase your weight in every set from what you did last week.

135-155-185-195-200 (3F)

D. - X Three sets of: Snatch-Grip Romanian Deadlift x 6 reps @ 3111 Rest as needed Stationary Dips x 30 reps Rest as needed

OPTIONAL Additional Conditioning Session - X Three rounds for time of: 100 Calories of AirDyne or Rowing Run 800 Meters

[cobraftraining]

Day 22

1. FS 6x3 225

2. 1RM snatch off the blocks - 185#

3. For time, rest 2 min in between rounds:

300m row

5 GTO - 155/135/135

5 MU

10 strict HSPU

Time: 5:37, 5:25, 4:05

[cobraftraining]

Day 21

1. 2RM clean from blocks - 225

2. Jerk work off rack - 165

3. 3RFT: 

20 OHS lunge 95

15 pull-ups

Time: 5:30

[cobraftraining]

Day 20

WOD 140709: Tim Swords W2D3 Front Squat - 7/9 (after boracay) Warm-up: 2×70% -225, 2×75% - 235 245x1 Working set: 5x3x80% - 255 All good on 5min rests between sets BBG Snatch: 2rm – 1×1@95%, 1×1@90% 135-155 no misses missed 2nd rep of 165 170 175 185 (PR!) Conditioning For time: 100 DUs 5 Rope Climbs 15′ 50 6″ Target Burpees 5 Rope Climbs 15′ 100 DUs 16+

[cobraftraining]

Day 19

WOD 140701:

BBG

Snatch: 2rm – 1×1@95%, 1×1@90% - 165#, 155#

then did OTM 5: 135# snatch

Strength - x

Back Squat: 3rm, 1×3@95%, 1×3@90% – rest as needed

Conditioning

For time:

30 Burpee Box Jumps 24/20″ 30 KB Clean & Jerks (2 hands) 24/16kg -subbed to TTB 30 Burpee Box Jumps

9:46

[cobraftraining]

Day 18

WOD 140630: Tim Swords w2d1 then BBG 1) Power clean & Jerk: 185 Strength 1a) 4X5 Behind the neck Push Press (Clean grip) - heaviest possible, rest 90 sec. 135, 155, 165x2 1b) 3XME C2B Pull-ups - rest 90 sec. 12-11-12 *Sequence ends on 4th set of PP. Conditioning 3 rounds for time of: Run 400m / row 10 Muscle-Ups 25 Wall Balls 20/14# 21:49 rx