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Training - Week of 150921

*Schedule adjusted due to travel

Wednesday (originally schedule for Monday)

A. FS @20X1; 3,2,1; rest 3-4 min B. DB split squat @1110; 8-12/leg x 3; rest 2 min C1. DB hammer curl @4021; 8-12 x 3; rest 1 min C2. Seated OH rope tricep extension @2121; 14,12,10; rest 2 min D. BB Roll outs – pause 2 seconds in out position; 15,15,15; rest as needed

A. 175, 205, 225 B. 50#/hand x 10 x 3 C1. 35# x 10 x 2, 35# x 9 x 1 C2. 50#, 50#, 50# – no cable machine, used DB OH Ext. D. Done, 45# bar

Thursday (originally scheduled for Tuesday)

A. Seated DB arnold press @3021; 5-7 x 3; rest 2-3 min B1. Wtd. strict pull up @2112; 4-6 x 3; rest 1 min B2. Wide grip strict pull up @2112; 5-7 x 3; rest 2 min C1. DB incline chest press @2111; 5.5 x 3; rest 1 min C2. Seated cable row; 12,12,12; rest as needed – hold 3 sec in retracted position

A. 45#x6x3 B1. 24kg x 4, 20kgx4, 16kgx4 B2. 5, 5, 5 C1. 45#, 55#, 55# C2. 95#, 95#, 95# – no cable machine, used strict bent over barbell row.

Friday (originally scheduled for Wednesday) – off

Saturday (originally scheduled for Thursday)

A. Snatch DL @4040; 5-7 x 3; rest 2 min B1. DB step up @2111; 8-12/leg x 2; rest 1 min B2. Wtd. back extension @2020; 8-12 x 3; rest 2 min C1. SLOW GH sit up 3121; 10-12 x 2; rest 30 sec C2. BB windshield wipers; 14,14; rest 90 sec D. L sit hang on bar x accumulate 2 min

A. 135#x7, 135#x7, 135#x6 B1. 50#/hand x 12 x 3 B2. 25# x 12 x 3 C1. Done C2. Done, 45# bar D. Done

Sunday – off

Training – Week of 150921 was originally published on Nick Kirkes

Training - Week of 150824

Monday 150824

A. Low bar BS; 4@77%, 4@80%, [email protected]%, 4@85%; rest as needed B. Rack clean pull; 4,4,4,4; rest 3-4 min – 75% of clean, sustain back and squeeze at the top C. Banded Tng DL; 10,8,6,4; rest 2-3 min D. BB split squat; 6/leg x 4 sets; rest 2 min E. EMOM x 10 min: odd – WCU @20X2 x 3 even – 30m double KB FR carry – 1.5pd – PERFECT sustained positions

A. 205#, 215#, 220#, 225# B. 145#x4x4 – This was more than prescribed. Wasn’t sure what RM to use. Now I know. C. 225#, 235#, 245, 255 – all in addition to red rogue band D. 145, 155, 155, 155 E. 24kg WCUs, 24kg FR Carries

Tuesday 150825

A. Axel bar CGBP @40X0; 3-5 x 5; rest 3 min – tough but sustained positions B1. 3 sets – Muscle snatch x 1.1.1; rest 0 sec – moderate load, work on activation and turnover B2. 50m BB OH carry in snatch grip; rest 2 min C. SA paused DB row @20X2; 3-5/arm x 4; rest 1 min b/t arms D. GH sit up; 15,15,15,15; rest 30 sec E. AD 22 sec HARD; rest 3:08 x 4

A. 115#x5, 135#x5, 155#x4, 155#x4, 155#x4 B1. 115, 115, 115# B2. 115, 115, 115# C. 100#x3/arm, 100#x3/arm, 100#x3/arm D. Done E. Done

Wednesday 150826 – off

Thursday 150827

A. Snatch DL; 5,5,5; rest 3 min – 60%, PERFECT reps SET, drive hips down, feel ass on B. 5 sets – Snatch high pull x 2 – 5 sec lower to ground; rest 2-3 min C. DB RFESS; 6/leg x 4; rest 2 min – TOUGH D. 6 sets of: 6 GH raise @41X0 – no momentum used 6 scap pull ups 6 ring push ups 6 strict pull up – 2 sec pause at top rest walk 1:1

A. 210#, 210#, 210# – Went to heavy, wrong RM used. Now I know. B. 135#, 135#, 135# C. 65# across. D. 1:35, 1:30, 1:26, 1:28, 1:30, 1:30

Friday 150828

*** Sub’s due to hotel gym limitations

A. Bench press w/chains @65-70%; 2,2,2,2,2,2,2,2; rest 2 min – SPEED focus B1. JM press; 5-7 x 4; rest 1 min B2. Parallel grip DB shrug – 2 sec pause at top; 10,10,10,10; rest 2 min – build load from previous week C1. pHSPU negatives – 3-5 sec down; 5,5,5,5; rest 30 sec C2. Paused KB upright row; 5,5,5,5; rest 90 sec D. Strict TTB amrap in 3 min – PERFECT reps

A. DB Bench – 65#/hand, 2, 2, 2, 2, 2, 2, 2, 2 B1. 70# @ 40X1 – only light bars available B2. 75#/hand C1. Done C2. 60# dumbbell D. 25. Shoulders seemed to be limiter here, same impingement, but not as severe. Pull-up rig was one of those globo-gym angled handle dealios.

Saturday 150829

*** Missed due to travel

A. Kang squat; 3-5 x 5; rest 2 min – sustain positions, turn on your bum! B. BS w/chains; 8,8,8; rest 3-4 min – 55-60%, speed focus C. Rack snatch pulls; 3,3,3,3,3; rest 3 min – 75% D. Wtd. hip extension @20X2; 6-8 x 3; rest 2 min – increase loading slightly. Really focus on sustaining the top position like a sorenson hold E. Axel bar FR lunge x 20m; rest 2 min – moderate loading sustain torso and drive vertically for all reps x 3 sets

Sunday 150830 – off

Training – Week of 150824 was originally published on Nick Kirkes

Training - Week of 150817

Monday 150817

A. Low bar BS; 8@75%, [email protected]%, 4@80%; rest 3-5 min B. Rack clean pull (Clean grip); 5@70% of clean max x 5 sets; rest 2 min C1. Tng DL; 5,5,5,5; rest 30 sec C2. Star side plank x 30 sec/side; rest 2 min D1. DB split squat; 6-8/leg x 3; rest 1 min D2 . WCU @20X2; 3,2,1; rest 2 min E. Double KB FR carry – GOOD mechanics – accumulate 3 min – 1pd/h (drop as needed to ensure positions sustaining)

A. 200#x8, 205#x6, 215#x4 B. 135# across – this felt light, went for speed C1. 275# across, 80% of max. This felt heavy, but was able to TnG. C2. Done. My hips were on FIRE! D1. 50#x8, 65$x8, 65#x8 D2. 28kg x 3, 24kg x 2, 24kg x 1. Nearly missed rep 3 on the first set, so I dropped the weight. E. Done, took 4:30 to complete. Broke ~1:15, 2:00, 2:30.

Tuesday 150818

A. CGBP @40X0; 5,5,5,5; rest 3 min B1. Semi supinated DB incline chest press; 6-8 x 3; rest 1 min B2. Muscle snatch; 5 singles; rest 2 min – work on external rotation, keep loads light and close to the body. C. Prone row @20X2; 8,6,4; rest 2 min D1. EZ bar OH tricep extensions; 10,10,10; rest 1 min D2. Strict Toes to rings @20X0; 10,10,10; rest 2 min E. AD 22 sec HARD; rest 3:08 x 4

Wednesday 150819 – Off

Thursday 150820

A. DL w/chains or bands @65%; 6-8 x 5; rest 2-3 min – speed, video B1. Snatch pull w/ 5 sec lower; 3,3,3,3; rest 1 min – small build from 55-65%, reset every rep not Tng B2. SS x 1 – PERFECT reps; rest 2-3 min C. BB split squat; 6-8 x 4; rest 2-3 min D. NFT: Wall walk x 20 + 8 sets: 1 WCU – 70% rest 30 sec 1 wtd. dip – 70% rest 30 sec 5 scap push ups rest 30 sec

A. 233#x8x5 (http://youtu.be/txjmpLrfFC0) B1. 75#, 95#, 95#, 105# B2. 75#, 95#, 95#, 105# C. 135# x 8/leg x 4 D. 8:15 (NFT) E. Done

Friday 150821

A. Bench press w/bands @60-65%; 2-3 x 8; rest 2-3 min B1. JM press; 6-8 x 4; rest 1 min B2. Parallel grip DB shrug – 2 sec pause at top; 12,12,12, 12; rest 2 min C1. Seated arnold press; 4-6 x 3; rest 1 min – PERFECT mechanics, stablize C2. DB lateral raise; 6-8/arm x 3; rest 2 min D1. HSPU negatives – 3-5 sec down; 5,5,5,5; rest 30 sec D2. Side plank x 1 min/side; rest 30 sec D3. Amrap strict pull ups in 1 min; rest 90 sec

A. 125#x3x8 B1. 95#x8, 105#x8, 115#x8, 125#x8 B2. 70#/hand x 12 x 4 C1. 50#x4x3 C2. 20#/handx8x3 D1. Done D2. Done D3. 14, 11, 11

Saturday 150822

A. BS w/chains; 8,8,8; rest 3-4 min – 55-60%, speed focus B. Box squat; 1,1,1; rest 3-4 min – TOUGH, but PERFECT reps C. Rack snatch pulls; 4,4,4,4; rest 3-4 min – 72.5% D. Wtd. hip extension @20X2; 6-8 x 3; rest 2 min E1. Swiss ball DB chest press; 3-5 x 4; rest 1 min E2. DB external rotations; 6-8/arm x 4; rest 2 min F. Double KB FR lunge x 20 steps; rest 2 min x 3 sets – tough, BUT sustain positions

A.160# x8x3 B. 225#, 250#, 275# C. 105#x4x4 D. 25#x8x3 E1. (No swiss ball, used bench) 55#x5, 65#x5, 70#x5 E2. 20#x8/arm, 20#x7/arm, 20#x6/arm, 20#x6/arm F. 20kg/handx20x3

Sunday 150823 – Off

Training – Week of 150817 was originally published on Nick Kirkes

Training - Week of 150810

Monday 150810 – Off

Tuesday 150811

A. BS – max B. BS @30X0 – amrap set @85% of A C. Sorenson max hold D. Side plank – 2 min per side unbroken

A. 265#. Failed an attempt at 270#. B. 7 x 225# C. 2:10 D: 2 min., each side

Wednesday 150812 – off

Thursday 150813

A. Push press – build to a max B. 5 min amrap – strict pull up rest 3 min 5 min amrap – HR push ups rest 3 min 5 min amrap – RC – 15′ – RAN C. Row 2k TT

A. 175#, missed 185# B. 42, 75, 10 C. 7:18.9

Friday 150814 - EASY aerobic 30 min

Done.

Saturday 150815

AM – AD 45 min EASY PM A. DL – build to a max B. CGBP – build to a max C. FLR max set D. AD 10 min max cals

AM – done PM A. 350# with a little left in the tank. B. 190# C. 3 min. (180 sec.) D. 223 cals

Sunday 150816 – off

Training – Week of 150810 was originally published on Nick Kirkes

Training - Week of 150803

Monday 150803

A. BS @33X1 – heavy single – then complete 5 more singles at that weight; rest 3-4 min B. Rack Clean DL; 2@85% x 6 sets; rest 2 min C. DL w/chains; 3,3,3,3,3,3; rest 2-3 min D. 5 RFT: 10 sumo DL – 135# 2 RC – 15′ 10 double KB HPC&press – 1pd/h E. BB roll outs; 20,20,20,20; rest as needed

A. Built to 225#, then 1×5 @ 225# B. 270# C. 255#, 265, 275, 285, 295, 305 D. 13:50 E. Done

Tuesday 150804

A. Incline CGBP – build to a max B1. BB chest press; 3-5 x 4; rest 30 sec – 85% of last week max B2. SA DB row; 3-5/arm x 4; rest 2 min C. 5 RFT: 10 strict pull ups 10 HR push ups – RAN Amrap 10 min: 5 strict TTB Prowler push HEAVY x 50m

A. 170# – hips came off bench finishing the press. B1. 157# x 4 x 3 B2. 100# x 5/arm x 4 across C1. 8:48 C2. 140 (2 rounds + 25m)

Wednesday 150805 – off

Thursday 150806

A. DL w/bands @90%; 2-4 x 5; rest 2-3 min – speed, video B1. BB low bar BS; 1.1 x 5; rest 1 min B2. Tng clean pull; 2,2,2,2,2; rest 3 min – 85-90% – video C. FT: TGU x 20 – 1.5pd + 10 RFT: 25m sled drag – HEAVY 10 russian KBS – 2pd – RAN NFT: 65 GH sit ups

A. 255# + Red Bands x 4 x 5 – No Video, was traveling and didn’t have a camera with me. B1. 225# across B2. 165# across C1. 7:10 C2. 12:51 @ 205# sled – should have gone heavier on the sled, but the last few rounds were still a challenge. C3. Done

Friday 150807 - Off

Saturday 150808

A. Bench press w/bands @80-85%; 1.1 x 5; rest 2 min B. JM press – build to a tough single – then complete 6 more sets of 1 @90% of B; rest as needed C1. Seated DB press; 2-3 x 5; rest 30 sec C2. Strict pull up x 5 + CTB pull up x 10; rest 30 sec C3. Double KB FR carry x 30m; rest 2 min D1. DB fly; 3-5 x 5; rest 1 min D2. Neutral BB shrug – 2 sec pause at top; 3-5 x 4; rest 2 min E. Amrap ring dip strict in 5 min

A. 165# across B. Built to 155#, then 140#x1x6 C1. 45#x3x5 C2. Done C3. 28kg/hand D1. 35#x3x1, 45#x3x4 D2. 155#x5x1, 165#x5x4 E. 35

Sunday 150809

A. BS w/chains; 2,2,2,2; rest 3-4 min – 85%, speed focus B1. Rack pull; 1,1,1,1,1,1; rest 1 min – build load, work on upright position and PULL, HEAVY B2. Snatch RDL @52X1; 2,2,1,1; rest 3 min C. Wtd. BB back extension @11X2; 3-5 x 4; rest 2 min D1. HSPU negatives – 5 sec down; 5,5,5,5; rest 1 min D2. Russian BB step up; 2-3/leg x 4; rest 2 min E. FT: 30 FS – 155# from floor

A. 235# across B1. 225#, 275#, 295#, 315#, 315#, 325# B2. 135#, 185#, 195#, 195, 195, 195 C. 75#x3x4 D1. Done D2. 125#x3/leg x4 E. 5:44 – 10, 5, 5, 5, 5

Training – Week of 150803 was originally published on Nick Kirkes

Training - Week of 150728

150728

A. BS @33X1; 2,2,2,2; rest 3-4 min – 95% of 5RM B. Rack Clean DL; 4@75% x 6 sets; rest 2 min C1. DL w/chains; 7,5,3,5,7; rest 1 min – building load in second wave, speed focus, sustain back position, ALL hammies C2. Assisted GH raise @40X0; 4-6 x 3; rest 1 min – increase load from previous week D1. Double DB upright row @30X3; 6-8 x 5; rest 30 sec D2. BB glute bridge; 6,6,6,6,6; rest 30 sec D3. LLRC amrap in 2 min; rest 2-3 min E. BB roll outs; 15,15,15,15; rest as needed

A. B. C1. C2. D1. D2. D3. E.

150729

A. CGBP – build to a 1RM – then complete 5 sets of 1 at 90% of that weight; rest as needed B1. BB incline chest press; 4-6 x 4; rest 30 sec B2. Axel bar bent over row; 4-6 x 4; rest 2 min C. FT: 50 HR push ups D1. EZ bar bicep curl @2010; 4-6 x 3; rest 1 min D2. BB skull crushers @2010; 4-6 x 3; rest 1 min D3. Prowler push x 50m HEAVY; rest 3 min E. FLR on rings x 5 min – first attempt AMSAP

A. B1. B2. C. D1. D2. D3. E.

150730 – off

150731

A. DL w/bands @80%; 4-6 x 5; rest 2-3 min – speed, video B1. BB low bar BS; 2-3 x 4; rest 1 min B2. Tng snatch pull; 3,3,3,3; rest 3 min – 82.5% – video C1. BB russian step up; 4-6/leg x 4; rest 1 min C2. Sled drag x 50m HEAVY; rest 2-3 min D. NFT: 60 GH sit ups – break as needed E. FT: 30 wall walks

A. B1. B2. C1. C2. D. E.

150801

A. Bench press w/bands @70-75%; 1.1.1.1.1 x 5; rest 2 min B. JM press; 2-3 x 5; rest 2 min C1. DB bicep curl to arnold press; 2-3 x 4; rest 30 sec C2. WCU x 1 – 90%; rest 30 sec C3. Double KB FR carry x 30m; rest 2 min D1. DB lateral raise; 4-6 x 4; rest 1 min D2. Neutral BB shrug – 2 sec pause at top; 4-6 x 4; rest 2 min E. FT: 50 ring dips

A. B. C1. C2. C3. D1. D2. E.

150802 – off

Training – Week of 150728 was originally published on Nick Kirkes

Training - Week of 150720

Monday 150720

A. BS @33X1; 3,3,3,3; rest 3-4 min – 90% of 5RM B. Rack Clean DL; 6@70% x 6 sets; rest 2 min C1. DL w/chains; 8,6,4,8,6,4; rest 1 min – building load in seond wave, speed focus, sustain back position, ALL hammies C2. Wtd. GH raise @40X0; 3-5 x 3; rest 1 min – increase load from previous week D1. BB sumo DL high pull into upright row – 2 sec pause at top; 8,8,8,8; rest 30 sec D2. BB glute bridge; 8,8,8,8; rest 30 sec D3. WCU @20X2 – amrap in 1 min – 70%; rest 2-3 min E1. Strict TTB; 15,15,15,15; rest 30 sec E2. Star side plank x 30 sec/side; rest 1 min

A. 170# B. 225# C1. 185#, 185, 185, 235#, 235, 235 C2. 45#x5, 45#x5, 45#x5, 45#x5, 45#x5, 45#x5 D1. 75#, 75#, 75#, 75# D2. 95#, 95#, 95#, 95# D3. 24kgx3, 20kgx3, 20kgx3, 20kgx3 E1. DNF; Ran out of time, lunch workout E2. DNF; Ran out of time, lunch workout

Tuesday 150721

A. CGBP – build to a 2RM – then complete 5 sets of 1 at that weight; rest as needed B1. BB incline chest press; 5-7 x 4; rest 30 sec B2. DB SA row; 3-5/arm x 4; rest 2 min C. Strict HSPU negatives @5S11; 8-10 x 4; rest 2 min – lower at 5 sec D1. EZ bar bicep curl @2010; 6-8 x 3; rest 1 min D2. BB skull crushers @2010; 6-8 x 3; rest 1 min D3. Reverse sled drag x 100m; rest 2 min E. BB ab roll outs; 10,10,10; rest as needed

A. Built to 175#x2, then 1×5@175# B1. 95#x7, 95#x7, 115#x7, 115#x7 B2. 70#x5, 100#x 4, 100#x4 (each side) C. 8, 8, 8, 8 D1. 60#x8, 70#x8, 70#x8 D2. 45#x8, 65#x8, 65#x8 D3. 285#, 285#, 285# E. 95#x10, 10, 10

Wednesday 150722 – off

Thursday 150723

A. DL w/bands @75%; 6-8 x 5; rest 2-3 min – speed, (video) B1. BB low bar BS; 3-5 x 4; rest 1 min B2. Tng clean pull; 3,3,3,3; rest 3 min – 77.5% C1. DB RFESS; 5-7/leg x 3; rest 1 min C2. Prowler push x 50m HEAVY; rest 2-3 min D. NFT: 60 GH sit ups – break as needed E. Amrap in 10 min – TGU – 1.5pd

* This was a tough mental day for reasons outside of training. High stress, high emotion. A. 205# + red bands; 6, 6, 6, 6 B1. 225#x3, 3, 3, 3 B2. 155#, 155#, 155# C1. 65#x5, 65#x5, 65#x5 C2. 300#, 300#, 300# D. Done E. DNF; Ran out of time.

Friday 150724 – Off

Saturday 150725

A. Bench press w/bands @70-75%; 2,2,2,2,1,1,1,1; rest 2-3 min B. JM press; 4-6 x 4; rest 2 min C1. DB arnold press; 4-6 x 4; rest 1 min C2. LLRC x 3; rest 1 min C3. FW x 30m 2pd/h; rest 2 min D1. DB bent over fly; 5-7 x 4; rest 1 min D2. Neutral BB shrug – 2 sec pause at top; 5-7 x 4; rest 2 min E. Wtd. ring dip @40X1; 2,2,2,1,1,1; rest as needed

A. 135# + red bands B. 100#x6, 6, 6, 6 C1. 45#x6, 6, 6, 6 C2. 3, 3, 3, 3 C3. 32kg, 32kg, 32kg D1. 20#x7, 7, 7, 7; hadn’t done this is many years. D2. 145#x7 , 7, 7, 7 E. 50# across P.M.: 7.5 mile mountain bike ride, easy pace, ~55 min.

Sunday 150726

A. BS w/chains; 6,6,6,6; rest 3-4 min – 65%, speed focus B1. Rack pull; 3,3,3,3; rest 1 min – build load, work on upright position and PULL B2. Snatch RDL @30X0; 2-3 x 4; rest 3 min C. Wtd. BB back extension; 6-8 x 4; rest 2 min D1. DB arnold strict press; 8-10 x 4; rest 1 min D2. DB alt snatch – 70# x 12; rest 2 min – total not per hand E. Double KB FR squat – 1.5pd/h – amrap set; rest 5 min x 2

A. 185# including chains B1. 225#, 245#, 265#, 175# B2. 135#x3, 155#x3, 175#x3, 185#x3 C. 75#x6, 6, 6, 6 D1. 35#x10, 8, 10, 10 D2. 70#x12, 12, 12, 12 (alt. arms, 6/arm) E. 11, 11

Training – Week of 150720 was originally published on Nick Kirkes

Training - Week of 150713

Monday 150713

A. BS @33X1; 4,4,4,4; rest 3-4 min – 85% of 5RM B. Rack Clean DL;70 @60% x 6 sets; rest 2 min C1. DL w/ bands; 10,10,10; rest 1 min C2. Wtd. GH raise @40X0; 6-8 x 3; rest 1 min D1. Muscle snatch Tng x 5; rest 30 sec D2. SL glute bridge; 2-3 x 5; rest 30 sec D3. WCU @20X2; 1,1,1,1,1; rest 2-3 min E1. Hanging leg raises; 10,10,10,10; rest 1 min E2. Star side plank x 30 sec/side; rest 1 min

A. 195# B. 195# C1. 135# + red bands C2. 25# x 8, 8, 8 D1. 95#, 95#, 105#, 105#, 105# D2. 95#, 95#, 95#, 95#, 95# D3. 32kg, 32kg, 32kg, 32kg, 32kg E1. Done E2. Done

Tuesday 150714

A. CGBP – build to a 3RM – then complete 5 sets of 2 at that weight;rest as needed B1. DB decline BP; 6-8 x 4; rest 1 min B2. BB bent over 45 degree row; 6-8 x 4; rest 2 min C. Strict dHSPU @2011; 8-10 x 4; rest 2 min D1. Seated hammer curl @2010; 7-9 x 3; rest 1 min D2. EZ bar OH tricep extension @2010; 7-9 x 3; rest 1 min D3. Prowler push HEAVY x 50m; rest 3 min E. BB Windshield wipers; 10,10,10,10; rest 2 min

A. Built to 165#x3, then 165#x2x5 B1. 45#x8, 55#x8, 55#x8, 55#x8 B2. 135#x8, 135#x8, 135#x8, 135#x8 C. Used dumbbells as risers; Had to break up the reps to get 8 per set; Kicked up since I don’t have a single strict HSPU. D1. 35#x9, 9, 9 D2. 60#x8, 8, 8 D3. 299# (225#+Butcher) E. 95#x10, 10, 10, 10

Wednesday 150715 – Off

Thursday 150716

A. DL w/chains @70%; 7-9 x 5; rest 2-3 min – speed, video B1. BB box squat; 5,5,5,5; rest 1 min – 80% B2. Tng snatch pull; 3,3,3,3; rest 3 min – 75% C1. BB russian step up; 5-7/leg x 3; rest 1 min b/t legs C2. Reverse sled drag x 50m HEAVY; rest 2 min D. FT: 50 GH sit ups, rest as needed E. Amrap in 5 min – Wall walks

A. 230#x9, 9, 9, 9, 9 (no video) B1. 210#x5, 5, 5, 5 B2. 105#x3, 3, 3, 3 C1. 105#x7/leg, 105#x7/leg, 105#x7/leg C2. 250# D. 1:52 E. 13

Friday 150717

A. Bench press w/bands @60-65%; 2-3 x 8; rest 2-3 min B. JM press; 5-7 x 4; rest 2 min C1. Bicep curl to press; 5-7 x 4; rest 1 min C2. RC x 2; rest 1 min C3. Double KB FR carry x 30m; rest 2 min D1. DB front raise; 6-8 x 4; rest 1 min D2. Neutral BB shrug; 6-8 x 4; rest 2 min E. Wtd. ring dip @40X1; 2-3 x 5; rest 2 min

A. 120# + red bandsx3x8 B. 85#x7, 90#x7, 90#x7, 95#x7 C1. 35#x7, 35#x7, 35#x7, 35#x7 C2. Done C3. 28kg/hand D1. 20#/handx8x4 D2. Misread this as DB Shrug; 65#/handx8x4 E. 20#x3, 25#x3, 25#x3, 25#x3, 25#x3

Saturday 150718

A. BS w/chains; 8,8,8; rest 3-4 min – 60%, speed focus B1. Rack pull; 4,4,4,4; rest 1 min B2. Clean RDL @30X0; 3-5 x 4; rest 3 min C. BB back extension; 6-8 x 4; rest 2 min D1. Wt vest strict HSPU; 8-10 x 4; rest 1 min D2. BB upright row; 8-10 x 4; rest 2-3 min E. Amrap set- Axel bar FS – 135#

A. 155#x8x3 B1. 285#x4x4 B2. 205#x5x4 C. 75#x6x4 D1. Scaled to kipping HSPU, AMRAP unbroken x 4 (don’t have weight vest yet): 7, 6, 5, 5 (these are the highest unbroken kipped HSPUs I’ve had to date) D2. 95#x10x4 E. 12 @ 135#; Plenty left in the legs, gave up on top. On afterthought, felt far more mental than physical. Would like to do this one again and hit 15 – 18.

Sunday 150719 – Off Easy 8 mile mountain bike ride, flat/simple terrain.

Training – Week of 150713 was originally published on Nick Kirkes

Training - Week of 150706

Monday 150706

A. BS @42X1; build to a 5RM; rest 3-4 min B. Rack Clean DL; 5 @60% x 6 sets; rest 2 min C. GM @3111; 6-8 x 3; rest 2 min D1. Hip bridge @30X0; 8-10 x 3; rest 1 min D2. WCU @20X2; 2-3 x 3; rest 3 min E1. BB ab wheel; 12-15 x 4; rest 1 min E2. GH sit up; 15,15,15,15; rest 2 min

A. 45×5, 135#x5, 155#x5, 175#x5, 185#x5 B. 175#x5x6 C. 135#x6, 115#x6, 115#x6 D1. 45#x10, 65#x10, 95#x10 D2. 25#x3, 35#x3, 40#x3 E1. 15, 15, 15, 15 E2. 15, 15, 15, 15

Tuesday 150707

A. CGBP – build to a 5RM; then 3×3 @80% of 5RM; rest 3 min B1. DB incline bench; 8-10 x 3; rest 1 min B2. Snatch RDL @40X0; 6-8 x 3; rest 2 min C. Pendaly row; 8-10 x 3; rest 2 min D1. Seated hammer curl @2010; 8-10 x 3; rest 1 min D2. EZ bar OH tricep extension @2010; 8-10 x 3; rest 1 min D3. Sled drag HEAVY x 100m; rest 3 min E. FLR on rings – 3 min

A. 45#x5, 95#x5, 135#x5, 155#x5, 135#x3x3 B1. 50#x10, 9, 10 B2. 135#x8, 155#x7, 155#x8 C. 135# x 10, 10, 10 D1. 35# x 10, 10, 10 D2. 50#x10, 10, 8+2 D3. 275#, 275#, 275# E. Done

Wednesday 150708 – off

Thursday 150709

A. DL w/chains @60%; 8-10 x 5; rest 2-3 min – speed, video B. Tng snatch pull; 5,5,5,5; rest 3 min – 70% C1. BB russian step up; 6-8/leg x 3; rest 1 min b/t legs C2. DB RFESS @2010; 6-8/leg x 3; rest 1 min b/t legs D. FT: 50 strict TTB E. Amrap 10 min – TGU – 1.5pd

A. 235# x 10 x 5 (video) B. 95#, 105#, 105#, 105# (video) C1. 95#x8/leg, 95#x8/leg, 95#x8/leg C2. 50#/hand x 8/leg, 50#/hand x 8/leg, 50#/hand x 8/leg D. 7:38 – Still hitting that impingement on these, but tried to keep multiples instead of singles. E. DNF – ran out of time.

Friday 150710 Had to push Friday workout to Saturday.

Off

Saturday 150711 Had to push Saturday workout to Sunday.

A.Bench press w/bands @50-55%; 2-3 x 8; rest 2-3 min B. JM press; 6-8 x 4; rest 2 min C1. Seated arnold press; 6-8 x 5; rest 1 min C2. WCU; 4-6 x 5; rest 1 min C3. Powell raise @2011; 6-8 x 5; rest 1 min D1. DB fly @3010; 8-10; rest 1 min D2. Neutral DB shrug; 8-10 x 4; rest 2 min E. 5 sets – Strict HSPU low downs @3 seconds down x 5 resp; rest as needed

A. 105# + med. bands, 3 reps x 8 sets B. 45#x8, 65#x8, 75#x8, 85#x8 C1. 35# x 8 x 5 C2. 35# x 5, 5, 5, 4, 4 C3. 10#x8, 20# x 8 x 4 D1. 35# x 10 x 4 D2. 70#x10, 65#x10, 55#x10 – had a hard time hitting full ROM without some elbow flexion. E. Done. Since I don’t have the string HSPU, these were just the negative. I kicked up to HS for each rep.

Sunday 150712 Was supposed to be a rest day.

A. BS w/chains; 10,10,10; rest 3-4 min – 50-55%, speed focus B. Rack pulls; 5,5,5,5,5; rest 3-4 min C. Wtd. hip extension; 8-10 x 4; rest 2 min D1. Inclince press; 6-8 x 5; rest 1 min D2. SA DB row; 2-3/arm x 5; rest 1 min b/t arms E. FT: 50 double KB thruster – 1pd/h

Pre-workout bwt (~11am): 188# A. 135# across, heavy chains are 25# ea. B. 225, 255, 275, 295, 315# C. 25#x10, 25#x10, 35#x10, 35#x10 D1. 50#x8, 55#x8, 55#x8, 55#x8, 55#x6 D2. 65#x3, 70#x3, 70#x3, 70#x3, 70#x3 E. 4:28

Training – Week of 150706 was originally published on Nick Kirkes

Training - Week of 150622

Monday 150622 – Rest Day

Tuesday 150623 A. Push press – build to 85% – then complete 3×3 at that weight; rest as needed B. WCU @20X2; 6-8 x 5; rest 2-3 min C. DB chest press; 6-8 x 5; rest 3 min + FT: 21-15-9 GH sit up ring push up

– rest 10 min

3 sets for time: Row 500m 12 strict pull ups Run 200m 10 DB push press – 40# rest 3 min

A. 95#x5, 115#x3, 125#x2, 135×1, 155×1 – then 3 x 3 @ 155# B. 10# x 6, 6, 6, 4+2, 3+1+1+1 C. 50#x8, 55#x8, 55#x8, 65#x6, (65#x4 + 55#x4) – couldn’t get past 4 on the 2nd set of 65# D. 5:14 – RPU were 19+2, 7+5, 4+3+2 E. Total time: 24:40; Splits: 6:14, 6:16, 6:09

Wednesday 150624 – Walk 45 min EASY

Thursday 150625

A. PC – build to 80% B. Emom 10 min – PC x 1 – 80% C. OHS @44X1; 2-3 x 5; rest 2-3 min + FT: 5-4-3-2-1 RC 10 BS – 135# b/t each set (total of 4) + 3 RFT: Row 400m 5 DL – 225#

Friday 150626

A. BTN push jerk; 5,5,5,5; rest 3 min B. BTN press @30X1; 5,5,3,3,1,1; rest 2-3 min C. Axel bar pendlay row @20X2; 6-8 x 5; rest 2 min + Amrap 8 min: 25 DU 3 wall walks + 3 RFT: 4 TGU – 1pd 30m double KB FR carry – 2pd/h 12 ring dips 30m lunge

Saturday 150627

A1. Clean grip RDL @32X1; 6-8 x 4; rest 30 sec A2. GH raise @40X0; 6-8 x 4; rest 30 sec A3. DB russian step up; 6-8/eg x 4; rest 2-3 min + 10 min amrap @80%: 8 GH hip extensions 8 HR push ups 8 bjsd – 24″ Run 200m

rest 3 min

10 min amrap @85%: Row 300m 10 wall ball – 20#

Sunday 150628 – Walk 45 min EASY

Training – Week of 150622 was originally published on Nick Kirkes

Training - Week of 150615

In NYC @ hotel gym and Reebok CrossFit 5th Avenue…

Monday 150615

A1. BS @31X1; 3-5 x 4; rest 15 sec (2nd wave more difficult) A2. Russian KB wing x 15-20 (HEAVY); rest 15 sec A3. Air squat AFAP x 25; rest 3-4 min B. 5 sets – from high blocks; HS pull + HS + OHS @31X1; rest 90 sec (build) C1 Press @12X2; 3-5 x 3; rest 30 sec C2. Amrap wall walk in 45 sec; rest 2 min + Emom 6 min – Wtd. chin up x 3 + Row 250m @TOUGH effort rest 30 sec Row 250m @mod effort rest 30 sec Row 250m @easy effort rest 2 min x 3 (record time for each 250m, be consistent all sets)

A1: 205#x5, 215#x5, 225×3, 225×3 A2: 50#x20, 70#x20, 70#x20, 70#x20 A3: Done B: No racks in hotel gym; Subbed SA DB High Pull x 70# + SA DB Snatch x 70# + SA DB OHS x 25# C1: Subbed DB Press; 35#x5, 40#x5, 45#x5 C2: Subbed FLR x 45s (no place to wall walk, glass walls in hotel gym) D: Subbed ME UB tempo Pull-ups EMOM x 6 @ 30X2; 6, 4, 3, 3, 2, 2 E: No row… * Hotel gym lacked some equipment/space.

Tuesday 150616

A1. Halting snatch DL; 3,3,3,3; rest 15 sec A2 Snatch pull Tng x 3; rest 3 min B. Rear foot elevated split squat @3010; 7-9/leg x 3; rest 2 min (rest 30 sec b/t legs) C. GH raise; 5.5.5 x 3; rest 15 sec, rest 2 min + 3 sets: 10 HPC (135#) 100m prowler (heavy) rest walk 2 min

A1: 115#, 135#, 145#, 165# A2: 115#, 135#, 145#, 165# B: 24kg/hand x 9/leg C: Done D: Done

Wednesday 150617

Row 5k @easy aer effortGet off every 1k and complete 30 sec FLR, 15 meter bear crawl

A: Done

Thursday 150618

A. Emom 10 min – BS @20X1 x 3 (65%) B1. DB paused BP @21X1; 8-10 x 3; rest 30 sec B2. Single arm DB row @2012; 8-10/arm x 3; rest 90 sec (rest 30 sec b/t arms) C1. Kippinh HSPU; 10,10,10; rest 60 sec C2. Wtd. back extension @2112; 6-8 x 3; rest 90 sec + 4 sets @95% (HARD): 5 PC&J (95#) 100m sprint ALL OUT rest walk 3:00

3 sets @95%: 5 NPUBBJ 20 sec AD max effort rest walk 3:30

A: 175#, felt really good! B1: Had to use KBs – 24kg/hand x 10, 9, 8 B2: Had to use KB – 24kg x 10, 10, 10 C1: 10, 7, 6 – This took awhile, much longer than was probably prescribed. While I couldn’t hit 30 KHSPU, 23 over the course of the time it took is a huge improvement. I noticed around #18 that a couple tweaks of mechanics made connecting multiples much easier even under fatigue. C2: 15kg x 8, 8, 8 D1: ~50s/set D2: ~35s/set

Friday 150619

A. DB front rack russian step up; 10-12 x 3; rest 2 min (rest 30 sec b/t legs) B1. Push Press cluster; 3.3.3 x 3; rest 15 sec, rest 1 min B2. Double KB front rack carry x 50m; rest 3 min C. Amrap strict chin ups in 60 sec x 3; rest 90 sec + 10 min amrap @80%: 10 DB push press 50m sled drag 200m run 5 GHD sit up

rest 3 min

10 min amrap @80%: 8 wall ball 1 RC 8 burpees

DNF – Travel home

6/20 & 6/21 – off

Training – Week of 150615 was originally published on Nick Kirkes

Training - Week of 150301

Sunday 150301 – Rest Day

Monday 150302

A) Power Snatch, build to a max 95×3, 125×1, 125×1, 135×1, Failed 145×2

B) FT, 50 TGU @ 16kg Time: 14:53

Tuesday 150303

A) 10 RFT of: 500m Row 10 Burpees Time: 31:51

Wednesday 150304

Thursday 150305

Friday 150306

Saturday 150307

AD 30 sec @90%

AD slow spin 30 sec

x 24

- SAME RPMs per set

- Started out hot at 90 RPMs, then 85. Stuck to 80 – 82 for the remaining 22 sets.

Sunday 150308

A. FS – build to a max

“Karen”

A. 135×3, 185×2, 205×1, 215×1, 225×1 – https://www.coachseye.com/v/10PY

B. 8:12

12×10, 12, 18

Time: 8:12

https://www.coachseye.com/v/E7E6

- Goofed the reps at 120, thought I only had 110. Actually went to 160.

Monday 150309

A. Row 60 min for meters

A. 15,543.

- one 20s break @ 30:00, one 20s break at 15:00

Training – Week of 150301 was originally published on Nick Kirkes

#opex #testing

Training - Week of 150222

Sunday 150222

OPEX Athlete Camp

Monday 150223 – Rest Day

Tuesday 150224

A) Recovery work: AD, 10 min., easy Z1 5 min. light mobility AD, 10 min., easy Z1

Wednesday 150225

Missed training. Seeing chiro/myo therapist for neck strain.

Thursday 150226

Testing week begins…

A. BS – build to a max

B. BS @30X0 – 85% amrap @30X0 tempo

FT:

30 thrusters – 95#

Row 500m

A) 155/5, 195/3, 225/1, 245/1

B) 210/5

C) 4:05

Friday 150227

A) AirDyne, 10 min., max cals

Score: 208

Saturday 150228

A) PC – build to max

B) CGBP – build to a max

8 min amrap @90% of A

A) 195#

B) 185#

C) 21 @ 175#

Training – Week of 150222 was originally published on Nick Kirkes

2015 OPEX Athlete Camp

* More details/thoughts to come…

Saturday 150221

A.M. Session 1

A) Build to max FS. 245#

B) Build to max Clean. 205#

A.M. Session 2

2015 OPEX Athlete Camp was originally published on Nick Kirkes

#athlete camp #opex

Training - Week of 150215

Sunday 150215

LP + OPEX Being

A) Bench, 5×8@65% (115#)

B) BS, 5×8@65% (200#)

C) Short on time and equip. so I had to choose one component from the Being work: 10 min. AMRAP @ 70 – 80%: 10 Walking Lunges 10 Abmat Sit-ups 10 KB Swings @ 24kg Score: 220 (7 rounds + 10)

Monday 150216

OPEX Being

A) BS 3, 3, 3; rest as needed Due to volume of squats on Sunday, used this for mobility/tech. 3×3 @ 135# @ 23X1, across

B) Row 1 min. @ 90%; rest 1 min. x 4 307m, 312m, 312m, 304m + AD 1 min. all out rest 2 min. AD 1 min. all out Score: 33 cals, 31 cals

Tuesday 150217

* Schedule was a mess today, and the CFNT daily workout fit well with my LP work for the day, so I got to hang out with the class today. Reminds me how much I like training with a group!

WU) 5 min. jump rope work. Ended w/ 70 UB DUs in ~45 sec.

A) 5 rounds for time of: 12 Wall Balls @ 30#, 10′ 8 Knees-to-Elbows Time: 5:03

B) Alternating EMOM for 10 min.: 8 Deadlifts @ 255# (5×8@65% was right on the money for my LP work; rest was short, though) 8 Box Jump/Step Downs @ 24″

C) 5 min. of MU transition work + 3 strict ring pull-ups @ 3113

Wednesday 150218 – Rest Day

Thursday 150219

LP + OPEX Being

A) OHP, 5×8@95# (65%)

B) FS, 5×8@165# (65%)

C) For time: Row 1k 25 DUs Row 750m 50 DUs Row 500m 75 DUs Row 250m 100 DUs Time: 16:05

Friday 150220 – Rest Day

Saturday 150221

OPEX Athlete Camp

Training – Week of 150215 was originally published on Nick Kirkes

Training - Week of 150208

Sunday 150208 – Rest Day, recovery from Naptown Smack Down on Saturday.

Monday 150209

A) Bench, 1×5@50%, 1×3@60%, 1×1%70%, 1×10+@75% 80, 95, 110, 115×17

B) BS, 1×5@50%, 1×3@60%, 1×1%70%, 1×10+@75% 150, 175, 205, 220×11

C) OPEX Being 8 min. AMRAP 8 PS @ 95# 8 Burpees 8 TTB Score: 3 rounds + 10

– Ran out of time in the a.m. Went back at noon for the Z1 work

D) AD @ Z1, 20 min., 339 cals

E) 20 min. gymnastics practice – kip up from ground to help with ring MU transition. I’ve never really tried these. After a bunch of attempts I managed to get 3 ugly ones.

Tuesday 150210

OPEX Being

A) C&J, Build to max. 95×5, 125×3, 145×2, 175×1, 185×1, 195xMISS, 195×1 10# PR.

B) HSPU Clusters – 3.3.3, rest 20s/cluster, rest 3 min./set Done, modified to 3.2.1. Still working technique and OHP strength, but this is getting better.

C) For time: 10 Burpee MUs 5 Wall Walks 200 DUs, 8 sets of 25 UB. 5 Wall Walks 10 Burpee MUs

Time: 13:51. Subbed Burpee C2B Pull-ups. Was looking for sub-12:00. Wall walks get me every time. Tripped on the 8th set of UB Dubs at 16 reps, repeated that set.

Wednesday 150211

A) Deadlift – 5×195, 3×230, 1×270, AMAPx290 (11)

B) 5 x (Clean x 1 + Hang Clean x 1) 135, 155, 170, 180, 185

C) Weight Pull-up, 2-3 x 3 3×25#, 3×35#, 2×45#

D) AMRAP in 7 of: 15 Cleans @ 95# 12 Cleans @ 115# 9 Cleans @ 135# 6 Cleans @ 155# 3 Cleans @ 185# AMAP Cleans @ 225# Score: 36 * Struggled to get comfortable in the pain cave. Motivated to be there, but tired all over.

Thursday 150212 – Rest Day

Friday 150213

A) OHP – 5×75, 3×85, 1×100, AMAPx110 (7)

B) Front Squat – 5×125, 3×150, 1×175, AMAPx190# (10)

C) For time: 100 cals Row 75 Wall Ball (20#, 10′) 50 Burpees 25 MUs (subbed CTB) Time: 20:03

Saturday 150214 – Rest Day

Training – Week of 150208 was originally published on Nick Kirkes

#clean and jerk

Training - Week of 150201

Sunday 150201

A) Bench, 1×5@55%, 1×[email protected]%, 3×[email protected]% 85, 95, 105#

B) Back Squat, 1×5@55%, 1×[email protected]%, 3×[email protected]% 165, 185 200#

C) Row 1k @ 80%, 90%, 100% * 5 min. rest b/w 1 and 2, 10 min. rest b/w 2 and 3.

Score: 3:25, 3:22, DNF

Tuesday 150203 – OPEX Being

A) Deadlift, 1×5@210, 1×5@240, 3×10@260#

B) Push Press x 1, Jerk Dip x 1, Pause Push Jerk x 2, 5 sets, 2 – 3 min. rest b/w sets 135#, 155#, 160, 160, 160#

C) 3 RFT 10 HSPU 10 TTB – rest 5 min. – 3 RFT 10 Thrusters @ 95# 10 Burpees – rest 5 min. – AMRAP in 5 of: 1 Deadlift @ 275# 1 MU – add 1 rep per round.

C1) 4:49 – Struggled to link my TTB in rounds 2 and 3. HSPU were full depth, but piked on box. C2) 6:51 – Gassed. Still struggling mentally/emotionally, but felt good to finish. C3) 21 reps (4 rounds + 1 DL) – went slow on this since I had the vol. deads earlier in the session. MU transitions as scale, feet on ground.

D) 15:00 AD @ Z1. 179 cals.

Training – Week of 150201 was originally published on Nick Kirkes

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