120831

Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.”–Aristotle

Warm up

6 rounds: 30 sec on, 30 sec off DU.

50 each set at 27 seconds each time.

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).

Notes: This should be performed as a complex. Do not drop the bar between movements. The OHS should be down and up for both reps without hesitation. Do not reset the feet after the Power Snatch. Perform the OHS with the feet in the exact position that you catch the Power Snatch. This is meant to penalize wide landings.

115, 125, 130, 135, 140, 145F, 140, 135

2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly).

Notes: These should be UB reps, if you cannot perform them UB then lower the load.

115, 135, 155, 165, 170, 175, 180F on power clean, hang power clean was no problem.  Back was feeling so tight on the left side so I called it there.

Conditioning

5 rounds for total reps:

1 min AMRAP of:

5 Over the Box Jumps (down) 30/24″
10 KBS 32/24kg
5 Over the Box Jumps (back) 30/24″
5 Thrusters 135/95#

*Rest 1 minute after each round.

Notes: Over the Box Jumps should be performed with 5 boxes lined up in succession. Place the kettlebell on one end of the boxes, and the barbell on the other end.

25, 25, 25, 25, 25. Finished each set/round at around 57-58 seconds. Legs were on fire on the thrusters. 

Midline

1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

5, 10, 15 Need to start heavier.

1b) 3XME Hanging L-Hold – rest 60 sec. DEMO VIDEO (lulz, point your toes)

40, 41, 36 seconds. I think these are worse than Lsits?

120829

4:00am Warm up

1 mile run

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec.

Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.

265. 275 for 2 sets but felt like I was rounding my back too much so came back down.

2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

135, 145, 155 Felt heavy today.  

Strength/Conditioning

1a) 3XME UB + 3 Muscle-Ups – rest 30 sec.

6, 6, 6 Need wooden rings like asap. Know I can do way more than that, Just not on our crappy rings.

1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.

80, 85, 85 

1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.

53lbs not UB. Just did not have it today. Was not up for the challenge at all. Hands felt like they were going to rip at any second and rip off my arm actually.

1d) 3X10 Reverse Hypers – heavy, rest 30 sec.  Good Mornings at 135.  :)

Notes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.

 Clincals at the hospital from 7a-3p.  Passed out around 9. I was so tired and needed rest!

120828

AM Warm up

10 min Airdyne

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

115, 120, 120, 120, 125, 125

2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

125, 135, 150, 150, 150 Kept hitting the bumper plates on the boxes at the bottom of my squat so apparently I'm too short to go at hip height on cleans.  Was making me mad so I just moved on.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 5X5 Back Squats @ 75% – rest 2 minutes.

Notes: Percentage is based off of 120515. DO NOT go up from the number you are supposed to be working off of.

175 easy and felt so fast and good.

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

170, 175, 175 Last set was the best. I hate these. They hurt so bad. Outer body experience on the 5th rep of second set. 

Conditioning

1 minute AMRAP of Jerks @ 225/150#

-then (no break)-

100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.

Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 225/150#

Score is total number of Jerks and total time for Burpees.

7, 9:54, 3 - hit something on 3rd rep and lost control.  Was dying or at least I thought. That was horrible. Usually 150 feels easy and today felt so heavy.  Very disappointed with this workout. Need to get better, period.

PM - after 8 hours of school yay! 

21-15-9 

Chest to Bar Pullups

KB Swing (70/53)

4:22  Felt awful on this too. My metcon needs some serious work. I guess I can turn it on when I want to but right now I don't especially when I have to do some or all of the work by myself. Low 3 range should be easily possible if not sub 3.  So tired from school. 

120827

Warm up

1 mile run

BB Gymnastics

1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast, rest 60 sec.DEMO VIDEO

Notes: These are UB reps. If you have to drop the bar then lower the load.

95, 105, 115, 120, 125(2), 125(2), 120, 125, 130(2), 130(2)

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, rest 60 sec. DEMO VIDEO

Notes: Perform 3 Tall Cleans THEN 1 Jerk. These are UB reps. If you have to drop the bar then lower the load.

115, 125, 135, 145, 150, 150, 150

Strength

1a) 3X8 Weighted Strict Pullups – heavier than last week, rest 60 sec.

Notes: Use a weight that allows for at least 3-4 UB Pullups. These should not be all singles, but a few breaks are acceptable. If the total set takes more than 30 seconds then lower the weight.

36, 41, 46

1b) 3X8 Shoulder Press – heavier than last week, rest 60 sec.

95, 105, 105

Conditioning

4 rounds for total reps of:

In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.

*Rest 90 seconds after each round (including the final round).

-THEN-

400m Run for time (absolutely all out effort).

9, 9, 9, 9 Couldn't get legs to work.  The load was light. Put 80lbs on the bar instead of 75. I suck. 

1:36 400m Super slow.  Legs seriously wouldn't work.  It is progress and better than normal but seriously wasn't much of a sprint after the conditioning. 

120825

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

155 easy. After I hit 155, put 165 directly on the bar and it wasn't going to happen so I moved on. 

2) 15 minutes to establish a 1RM Clean and Jerk.

200 PR. (10lb)  Felt easy as long as it doesn't get forward. I can front squat it no problem, but it has to hit in the right place. I know I have more.  I usually don't test this often because I have been scared because of almost breaking my wrists in Oct. of last year. Think I broke out of that today. YAY!  205 just got a little forward. 

Strength

EMOM for 7 minutes:

2 1 1/4 Front Squats @ 70% DEMO VIDEO

165. No problem. Easy.

Conditioning

“Helen”

Refer to 120529

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

9:24 (52 second PR). We are upstairs at my gym, so we have to run in a basketball gym (4 laps) which takes a whole lot more time than a normal 400. Felt good though.  Runs were slow but faster than normal and I am making progress. Woohoo. 

Feeling good today, sleep does a body good. Could do more but I'm not going to. I have felt so bad all week. Sleep is helping though. 

120824

I am beyond tired. School has drained me mentally and my body is already fatigued physically. So ready for the weekend.

BB Gymnastics

1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).

Notes: This should be performed as a complex. Do not drop the bar between movements.

95, 115, 125, 130, 135, 140, 145PR, 150F.  5lb PR on power snatch! Everything else felt easy. 

2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).

Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.

115, 125, 145, 155, 165, 170, 175, 180, 185(2). Stoked about 180 and was super pumped that I got 185 for 2.  Just kept adding weight and it felt good. Jerks were easy. Felt good on both of these complexes.

Conditioning

9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Stone to Shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Stone to Shoulder
Row 500m
9 Muscle-Ups

Notes: KB Lunges should be performed with TWO KBs held overhead. Each step counts as 1 rep.

Dragging by this point so I just kept moving. blah. So slow. 20:48 Shoulders fatigued so no stabilization.

Midline

1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video - completed.
1b) 3XME L-Sit Hold – rest 60 sec. - 43, 41, 35 

Birthday Bash tonight for our gym. :)

120823

Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this DEMO VIDEO.

195 + blue bands wrapped 3 times.

1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

125, 135, 145, 155 Felt easy.

Strength/Conditioning

1a) 3XME UB Ring Dips – rest 30 sec.

10lb weight vest. 17, 18, 16 

1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.

53lbs. 

1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.

85(F on rep 3) so took off 10lbs to 75, 80, 80 

(80 goes up well but 85 was a struggle so just stayed at 80) These are so awkward.

1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

Notes: Notice the length of the rest intervals. DO NOT deviate from them. If more than 20 UB Ring Dips are possible add some sort of weight or weight vest.

 Good Mornings at 115, 125, 125.
I am so tired this week for some reason.  I feel like there is something wrong with me or maybe I just need more sleep. I have no pep in my step and just feel drained. 

120823

5:30am

Warm up 

10 min airdyne

BB Gymnastics

2) 7X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

115 x 4 sets, 120 x 3 sets

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.

Notes: Percentage is based off of 120515.

Legs had nothing today so went down on the weight a bit. 225 for sets of 2, 235 for sets of 1.

2) 3X5 Front Squats @ 75% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

Skipped because of the above statement. Legs are roasted still. Actually tried it and failed so just moved on. I did front squat 225 though.  Went for 235 but no drive out of the hole. I know I have more when somewhat fresh.

Conditioning

Every 90 seconds for 15 minutes (10 total rounds):

30 Double-Unders
10 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.

This was total garbage and absolutely awful. Wanted to start with 155 but at 7am, it wasn't happening. 135 felt so heavy.

Completed through 4 rounds, Round 5 through 2 C&J, Round 6 completed, Round 7 only through PU, Round 8 through 2 C&J, Round 9 through PU, Round 10 through 1 C&J. Completed 10 extra C&J immediately after 15 minutes to make up for the ones I didn't get to.  PU and DU seemed hard....UGH this is just not my week. Body still trying to recover. 

Cool pic from this weekend at Summer Crush.  Bred for GREATness! Thanks to Trunx for the awesome shirts. 

Today was my last first day of my nursing degree. WOOHOO! Class 8:30-5. Brain and body are both fried at this point. 

120821

Super tired and still sore from Summer Crush (Don't worry, I'll post about it as soon as I have the time). It was awesome to say the least.

BB Gymnastics

1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes.

Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

140. Solid. (hips are a little tight from comp)

2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

150 easy, 160F x3  Should have stuck with 155 but wanted to test it. Over not being able to hit this. Whatever. 

3)  1 Clean (from floor) + 1 Hang Clean (just above knees) + 1 Jerk (after the Hang Clean) EMOM for 7 minutes @ 80% then rest 2 minutes.

Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

165. Solid. Felt great.

4) Perform Clean & Jerks (no hang) 3X1 @ 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

185 slow out of the hole on the first two, third one was butter. All the jerks were easy. Overall felt light almost. :)

Strength

1a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.

Notes: Use a weight that allows for at least 3-4 UB Pullups. These should not be all singles, but a few breaks are acceptable. If the total set takes more than 30 seconds then lower the weight.

44, 36, 36

1b) 3X8 Shoulder Press – heaviest possible, rest 60 sec.

95, 100, 105(7)

Conditioning

Run, Swim or Cycle for 20 minutes (choose one, preferably your weakest).

*Post distance to comments. This should be a high level effort. Don’t do it just to do it, this is a valuable data point.

Did not do for distance, more like active recovery. Feel very dehydrated from traveling and all that. 

120817

5:30am 

Warm up

10 min Airdyne

Strength

1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this DEMO VIDEO.

175 with blue bands wrapped around 3 times.

1b) 7X3 Bench Press @ 70%, rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets. 

125

Conditioning

5,4,3,2,1 MU

2,4,6,8,10 Front Squat (205/135)

3:26 Fun! 

Fly out for Summer Crush in a few hours! Can't wait. 

120815

Warm up 9:15am

Row 50 Calories
150 Double-Unders
Row 50 Calories

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).

Notes: Hang position should be just above the knee. These should be touch & go reps.

75, 95, 115, 120, 125, 130, 125, 135(F on power snatch). Not really feeling it today. My hands feel raw even with tape.

2) 7X1 2 Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).

Notes: Power Cleans should be touch & go.

115, 135, 145, 155, 165, 170, 175(F on second clean) Probably should have tried again and would have got it but like I said above. Not really feeling it this morning. 

Conditioning

5 rounds for time, well, for fun with a friend:

12 GHD, 12 WB(20lb to 10ft), 120m run

9:42 Felt good. Never pushed too hard though.

Strength 4:30pm

1a) 3XME Muscle-Ups – rest 45 sec.

7, 7, 6 Crappy. Should have been able to do more. Oh well.  I know I have 10+ in me. Wish we had wooden rings, ours are garbage compared. 

1b) 3XME  Double Arm KB Snatches @ 24/16kg – rest 45 sec.

15 each set. WOW these suck. Stopped at 15 because they were so bad. 

1c) 3X10 Reverse Hypers – very heavy, rest 45 sec.

Good mornings at 125, 135, 135.

1d) 3X5 Snatch Grip Behind the Neck Press – rest 45 sec.

75, 85, 85 Tough!

BB Gymnastics

20 Snatches (Full Squat) for time at 77% of 1RM

3:46 at 130lbs. 127 was the number so I rounded up.  Closer to 3 or sub 3 is easily possible if I were fresh and this wasn't the third day on.  Had no drive and was super tired from all the above. Nice little tester. Will have to redo sometime soon to see the improvement. It's crazy to think that not that long ago I was barely hitting 5x2 or 3 at 125 (Feb or Mar). Love it.  Shows me that all my hard work is paying off and that if you put in the work, you will see results. 

Great training day. Feeling super good lately.  Almost did another short workout tonight but decided against it at about 20 seconds in. haha.

120814

Warm up

10 min Airdyne

BB Gymnastics

1) 5X1 Snatch off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

145 - felt good.

2) 5X1 Clean off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

180 - solid.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 5X1 Back Squats @ 100% – rest 2 minutes.

Notes: Percentage is based off of 120515. 

215, 225, 235, 245, 255 I think that's like a 20lb PR. :) not great but at least I am getting better.  Oh and on 120515 I don't think I could hit 215 for 3. WOW. 

2) 3X5 Front Squats – heaviest possible, rest 90 seconds.

175, 185, 200, 205(4) Thought I might pass out if I attempted a fifth rep at 205. haha Very happy with this since I recently hit 205 for 3, so to get 200 for 5 makes me happy. 

Conditioning

3 rounds for time of:

10 2 Box Lateral Box Jumps 20″ DEMO VIDEO (single box)
15 HSPU (regionals standard)
Row 250m

Notes: 2 Box Lateral Box Jumps should be performed with two boxes side by side, approximately 24″ apart. One complete rep would include two jumps across the boxes. Basically, start to the outside of the set of boxes, jump laterally across the first, then the second, and finish on the opposite side of the boxes. Touching the top of the boxes is not only recommended, it is required.

7:24 Didn't move too fast but felt easy. HSPU were strict and UB and so easy. Row was worst part because I tried to push it there. Lateral Box jumps were interesting but not bad at all. 

I'm excited to be competing this weekend at SUMMER CRUSH! Our team should crush it. :)

Lauren Brooks, Cheryl Nasso and myself! Yep...We are coming for you!

Thanks to BIGGIES Athlete Supply and TRUNX for sponsoring our team and making it possible to go to Miami this weekend and compete. Could not have made it without them.