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@workbiotch-blog
Workout 11/26
A1. Bench Press - 4x5 A2. Strict Chest to Bar - 4x5 worked up to 195 bench
B. 1 round ever 120sec 1 Rope Climb 3 DL @ 275 4 Deficit HSPU 5 Pull Ups C. OTM 10On the minute complete the following: 5 T2B 5 KBS @ 70# 25 DU
C was rough - was finishing each round between 40-45 sec - any trip ups in DUs would ruin you for the next minute.
Workout 11/25
Power Snatch- heavy single not a max 195
Front Squats - 5x5; rest 2min205-225-225-235-245
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20 min total (30 on 30 off) Thrusters @ 75 30sec rest Bar Hopping Burpees 30sec rest Overhead Squats @ 75 30sec rest Box Jumps @ 24" 30sec rest
Workout 11/24
3RM Hang Squat Clean 235
Power Snatch - 5.5.5 145-155-165
3-2-1-2-3-2-1-2-3 80% 1RM Back Squat (250#) 80% 1RM Power Clean (230#)11:57
Workout 11/21
Holleyman
30 Rounds: 5 Wall Balls 3 HSPU 1 PC @ 225 Finished in 31:19
Workout 11-19
A. Build to a heavy push press in 8 min. Got to 225, jumped to 245 before 8 min and failed the rep (usually get this weight) B. take 67% of A - complete 3min amrap push press in unbroken sets of 2 only (rack in between sets of 2) 13 rounds
C. For Time: 10 T2B 90 DU 20 T2B 60 DU 30 T2B 20 DU 7:53 - crushed DU and T2B up to 60 DU and then just struggled through 30 T2B
D. Against a 10min running clock - AMRAP 10 KBS @ 70# 5 Burpees Rest 30sec after each set Got 9 rounds
After the way I felt yesterday after my time away from training, I decided to add some conditioning to my programming for the day. C-T2B killed me, shoulder endurance blows. D-Smoked me, but enjoyed the pain.
Workout 11/18
I've been away from training for over a week - my wife and I had our first kid, Max. Yes, he's so fucking cute it's unbearable. Got back in to it today probably a little too hard
Front Squat Hell - For Time:
12 Front Squats @ 225 (from the ground) Rest 90sec 9 Front Squats @ 225 (from the ground) Rest 90sec 6 Front Squats @ 225 (from the ground) Result: 7:33 1:34 / 1:40 (4:44) / 1:19 (7:33)
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Chippity Doo Da 40 Power Cleans @ 115 30 Lateral Bar Hop Burpees 20 Thrusters @ 115 10 Snatches @ 115 Result: 9:53
Workout 11/9
A1. Bench Press - 5reps x 4 sets 185-185-195-205-210 A2. Tempo Ring Rows - 8-10 reps - explode from bottom, hold at top, slowly lower back to bottom
B. For Max Reps: 2 Minutes of Shoulder to Overhead (205/140 lbs) - 14reps Rest 4 minutes 2 Minutes of Shoulder to Overhead (185/125 lbs) - 18reps Rest 4 minutes 2 Minutes of Shoulder to Overhead (155/105 lbs) - 27reps
C. Ascending Ladder in 10 minutes 10 DU 10 Wall Balls 20 DU 10 Wall Balls 30 DU etc.. Result: 440 (8 rounds - 80 DU+10WB)
Workout 11/8
A. Three sets, not for time, of: Box Jumps x 10-12 reps (just work on establishing a good rhythm while still hitting competition standards) Unbroken Pistols x 4-6 reps each leg Unbroken Toes to Bar x 10-12 reps
B. Back Squat *Set 1 – 5 reps @ 70-75% - 225# *Set 2 – 3 reps @ 80-85% - 260# *Sets 3-5 – 1 rep @ 90-95% - 290,295,300 Rest 2 minutes between sets.
C. Every minute, on the minute, for 20 minutes: Hang Clean + Clean Minutes: 1-2 @ 50% of 1-RM Clean - 145 3-4 @ 60% - 175 5-8 @ 70% - 205 9-12 @ 75% - 225 13-16 @ 80% - 235 17-20 @ 85-90% - 250
D. Three sets of: Weighted Hip Extensions x 6-8 reps @ 4022 Rest 60 seconds Strict Toes to Bar x 6-8 reps @ 3010 Rest 60 seconds
Workout 11/7
A. Snatch BalanceWorked up to 185
B. Heavy Snatch Worked up to 210
C. Heavy Celan Worked up to 285
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Tester 15-12-9-6-3 Power Snatch @ 115# Bar Hopping Burpees 6:43 This is my third time doing this tester - 8:24 on 12/27, 7:36 on 2/12, now 6:43 on 11/7. Big improvements here.
Workout 11/5/13
A1. BB Split Squats (back foot elevated) - 8-10ea @ 30x2 x 4 A2. Weighted Pull Ups - 4-6 reps x 4 95/45 - 100/45 - 105/45 - 105/45
B1. RDL @ 30x2 8 reps x 4 B2. Strict Press - 5 reps x 4 185/135 - 205/140 - 225/145 - 225/145
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2 Rounds:100 DU 75 KBS @ 53# 50 Push Press @ 75# Rest 5min Round 1: 6:43 Round 2: 7:39 total: 19:32
Workout 11/4
A. Power Clean + Front Squat - Build to a heavy 1rep in 10 min 280#
B. 5-4-3-2-1 PC @ 70% of A Front Squat @ 70% of A (5 PC-5 FS-4PC-4FS-etc.) 2:59 - did all FS unbroken, for PC I did 1 rep shy unbroken each round to rest for FS on the final rep. (4+1,3+1,etc.)
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4 Rounds: 30sec. max reps KBS @ 70# 30sec. rest 30sec. max reps Box Jumps @ 24" 30sec. rest 30sec. max reps burpees 30sec. rest 30sec. wall balls @ 20#
smoked.
Workout 11/2
A. 15-12-9 DL @ 225# HSPU finished in 5 min.
rest 5 min.
B. 15-12-9 PC @ 135 Wall Ball @ 20# finished this in 3:20
rest 5 min.
C. 15-12-9 Push Press @ 115# Pull Up finished this in 2:38
20:58 total
Workout 11/1
A. 1-1/4 BS @ 30x1; 5,5,5; rest 3 min 205-210-215
B. Close Grip Bench @ 30x2; 4-5x4; rest 3 min 185-195-200-205
C. EMOTM 12 Odd- 4x Heavy Push Press w DB - 60# Even - 10 KBS @ 70#
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10 Rounds:10 Ring Dips 10 Situps 10 Air Squats 11:11
Workout 10/31
A. Push Press + Push Jerk + Split Jerk Build up with perfect form x 5 135-155-185-195-205 B. Build to a heavy max squat clean thruster over 8 sets 135-155-185-205-215-225-235-245
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5 Rounds: 3 Squat Cleans @ 225 6 Ring Dips 9 Pull Ups9:54
Goal was to be under 10min in the last segment and barely got it. Dropped bar and reset after every rep for squat cleans. All ring dips and pull ups went unbroken. time to smash my face with candy
A. Snatch Balance + OHS Bar-95-115-135-155-185-195-205
B. 1RM Snatch 135-155-185-195-205-215(F)-215(PR +10!)-220(F-dropped in the hole)
C; 3 Rounds: 25 HSPU 50 DU 14:19
Totally stoked about my snatch pr meng. I always see people give the barbell throwdown after a big successful lift but I've never felt inspired enough to do it but apparently I did after this one. I took it easy the past couple weeks with oly lifting and bars over head because my shoulder was bothering me. I expected to have a shitty 1rm snatch but maybe a little break in the heavy stuff is what I needed. HSPU blow ass but whatever got through it.
A. Max Height Box Jump 54" with a dropstep (video) - Wasn't comfortable added a bumper on top of that so I figured I'd just go to 60" with the boxes and some support.. almost died (video: http://youtu.be/hbK1NcIW-Mc ) I think I could get that if I went for it again but obviously from the video you can see it's not the smartest thing to do.
B1. Back Squat - 30x1 - 4-6 reps - 205-225-245-255-275 B2. KB Single Arm Strict Press - 8-10 ea arm - used 53lb x 5
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Team of 3: Team Member A + B performs wall sits while Team Member C completes: 5 Burpees 5 Shoulder to Overhead @ 135 10 Walking Lunges in Front Rack @ 135 Once completed by C, A moves to complete this, while B and C wall sit. Once A completes it B does it while A and C wall sit. Do this for AMRAP 15 Competed 5 Rounds + 5 Burpees It's always fun to really push it with 2 of your best buddies in a team workout like this. We were all smoked by the end
Workout 10/28
Cleans from 20" Boxes - Mid thigh cleans - heavy double 245lb
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5 Rounds: 25 DU5 - Hang PC (155) 5 - Front Squat (155) 5 - (1 Push Up + 2 Knee Ups) 8:57
I'm sure if I were to go back and read all my posts from Monday workouts I'd say all the same things. I felt like balls from boozing and eating all weekend. Especially after raging at the Patriots game yesterday.