120321

BB Gymnastics

5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.

Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect. These should not be touch and go. Reset before each rep. 

135,140, 145, 150, 155,160

Strength (testing)

Establish a 1RM Back Squat.

Notes: Take no longer than 30 minutes.

Not good. Having trouble with position on my back. Got up to 225 and called it a day.

BB Gymnastics II

1a) 4X4 Clean Pulls – moderately heavy, rest 60 sec.

165, 175, 180, 185

1b) 4X2 Front Squats – moderately heavy, rest 60 sec.

Notes: Feel out weights for each exercise that are challenging but not max efforts. Straps should be used for Clean Pulls.

165, 175, 175, 175?

Conditioning

9-6-3 of:

Muscle-Ups
Thrusters 165/110#

For time.  5:55  Not happy with this Sub 4 is easily possible. My shoulders were destroyed and failed on 2 thrusters which is ridiculous. The thrusters made MU harder and vice versa.  

Midline (time permitting)

1a) 3X15 Reverse Hypers – medium/heavy, rest 45 sec. completed with 3 purple bands on a GHD

1b) 3X10 STRICT T2B – rest 45 sec. completed

120320

God wants to see our absolute best
Can we say To God "I'm gonna give you my best"
In what extent will you give your best to God?
Your very best?! 

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 65%, 2X1 @ 70%, 2X1 @ 75% – rest 60 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

100, 105, 110/115

2) Power Clean + Push Jerk: 5X1 @ 75% – rest 60 sec.

145, 150 for the rest of the reps

Strength

1a) 3XME Bench Press @ BW for men, 80% BW for women – rest 60 sec.

14, 13, 13 at 100lbs. I put in a BW of 125 but could be less. Not sure. I don't really weigh myself.

1b) 3XME STRICT Pullups @ C2B for men, chin over for women – rest 60 sec.

15, 13, 12

Conditioning

Run 800M all out. completed. Sub 4 for sure though.

*Rest 4 minutes.

8 minute AMRAP of:

10 Behind the Neck Push Press @ 155/105# (no racks)
20 Perfectly Vertical KBS @ 24/16kg
30 UB Double-Unders

3 rounds. Behind the neck Push Press sucked.  I went into all this with no warm up.  Back and shoulders were fried. I know if I would have warmed up better and started with a wider grip then I would have done at least 4 rounds. Not feeling it this morning when I did it. Oh well.

*Rest 8 minutes.

400M Sled Drag @ 90/70# Completed.

Notes: This is NOT for time. Again, these should be Westside style. Concentrate on pulling through the heel to the toe. DO NOT begin a step by loading the balls of the feet at any time. This weight should be fairly light; concentrate on take large strides.

Everything in my body is so fatigued right now.  I am hurting.  I can just feel the lactic acid built up still from everything I have done lately. UGH.   

120319

AM Session:

5 rounds-

100m sprint on the rower with 3 min rest. While resting, you must complete 10T2B, 25ft HS walk, and 1 rope climb.  

This wasn't bad at all. I set the damper on 10.  Rows hurt because I am so sore from the weekend and sprints.  My back is trashed completely. 25ft HS walks are a joke to me but I love them because it is like programmed rest.

PM Session:

BB Gymnastics

1) 5X3 Snatch @ 70-80% – rest 90 sec.

Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect.

105, 115, 115, 120, 120

2a) 4X4 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO

135, 145, 150, 150

2b) 4X3 Tempo High-Bar Back Squat @ 70% – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

175 for 2, 165, 165, 165

Conditioning

21-15-9 of:

HSPU
Burpee Box Jumps 30/26″

For time. 

Notes: HSPU should be performed with hands on full size bumper plates (45# for males/25# for females) with an ab-mat between the plates. Kipping is allowed. 

6:00 Did not move fast. All HSPU were unbroken, first set of 21 was strict. Went pretty slow at about 90% so I was happy with my time.  


I am so freaking sore, it is pretty ridiculous.  Abs, quads, hamstrings, back....and the list goes on.  UGH

Weekend update.

120315
Rest Day.


120316

Strength

High-Bar Back Squats: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75% – rest 2-3 minutes between sets.

160, 175, 190

Conditioning

Open WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 20/14# 10/9′
90 Double-unders
30 Muscle-ups

For a full description click here: 12.4.

259. Wish I would have done a few more but overall very happy with this.  I wanted 30-30 on the first two sets of WBs and that went as planned and got me way ahead. I ended up with about 4 mins for MUs and didn't really know what to shoot for other than more than 15.  

120317

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch – rest as needed.

Ugh not feeling this and super sore from 12.4. Stayed at 125.

2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Got up to 165 easy and stayed there.  

Conditioning

5 rounds for time of:

5 Deadlifts @ 315/225#
20 Hand Release Pushups
12 C2B Pullups

11:10 Super slow. Went at this at about 80%.  Had nothing in the arms for pullups and pushups, I guess from all the MU the day before.  Felt like complete crap on this.

*Rest 10 minutes. -Skipped and will do tomorrow.  I ended up being super pissed off and burnt out and just needed to leave the gym. 

5X200m Sprint – Rest 90 sec.

120318

5X200m Sprint – Rest 90 sec. 

36,36, 40,40,44 This was awful and I felt like I was going to die. Ran 400m before and after- easy pace.

Went to church and the pool and relaxed the rest of the day.  Sad that spring break is over. Oh well. Back to reality.  

120314

BB Gymnastics

20 minutes to establish a 1RM Power Clean.

170. 175F once.

Conditioning

8 minute AMRAP of:

10 DB Thrusters 30/20#
10 GHD Situps
10 Inverted Burpees DEMO VIDEO

4 rounds - this was really easy for me.  yay. I'm sure this one will be the only one.

Midline skipped.

10 minute AMRAP of:

TGUs 32/24kg

Notes: Do not rush on these. It is and AMRAP, but should be treated as 10 minutes of consistent, non-rushed work. Alternate arms each rep.  

UPDATE

So I have been a little MIA lately but I'm back and I will give you an update on all the training that has happened lately.

120307

REST DAY

120308 

BB Gymnastics

1) 10 minutes Hang Snatch technique work.

Notes: All reps should be caught in a squat and the loading should be light. DO NOT attempt anything heavy.

Got up to 105. 

2a) 4X3 Snatch Balance – medium/light, rest 60 sec.

Sets got up to 125.

2b) 4X3 Tempo Snatch Grip Deadlift – medium, rest 60 sec.

Notes: 3 counts (seconds) to the knees, quick to the hips and back to the knees, 3 counts (seconds) past the knees to the floor.

Stayed at 115.

Conditioning

5k run around campus.

120309

OUTLAW TRAINING CAMP - Kennesaw, GA

Met up at CrossFit Kennesaw at 6pm for a lifting session.  Focused an hour on snatch and an hour on clean and jerk.  No PR but very close and cleaned up a lot of technique. I was very hungry also so I was ready to get to the amazing food the Brandon Phillips made that night - bacon wrapped deer tenderloin, bacon wrapped asparagus, sweet potatoes, grass-fed burgers ..... AMAZING!

120310

Had to be at CrossFit Kennesaw at 9am to go over 12.3 strategies and break up into heats.  

12.3 - 10 rounds + 19 reps. So basically I did horrible.  My set up was not ideal and I was having to walk around people- not cool.  Also, this past week had been one of the most emotional weeks of my life so far and I let that affect me.  NEVER AGAIN will I let it.  I learned then and there that I have to trust the athlete that I am and trust why I am at this point. I didn't get here because of other people but only because of my hard work and effort.  

Then there was about a half hour that we focused on handstand walks and I demoed while Talayna Fortunato taught the session.  

Then 3 rounds for time:

10 HSPU Regionals standard

20 WB

50 Air Squats

Then 10 minutes to find your max of:

10 power clean + 1 thruster

125 successfully, got 135 for 10 reps then couldn't thruster it.  Should have just started at 135.

So we were then done for the day and went to eat and hang out for the night.

120311

Back squat session - learned I had been doing Low Bar Back Squat completely wrong. 

Then 1.2 mile run up Kennesaw mountain followed by 25 burpees.  I did not come in last place which was a miracle.  This was horrible by the way and I think my legs are still sore 3 days later from it.

CAMP was amazing. I learned so much about myself as an athlete.  

120312

Strength

1) Back Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 2-3 minutes between sets.

150, 175, 190, 190

2a) 3X8 Supinated Bent Over Rows – heavy, rest 60 sec.

135, 145, 150

2b) 3X8 Weighted GH Raise – heavy, rest 60 sec.

10, 15, 10

Conditioning

5 rounds for time of:

6 Muscle-Ups
9 Front Squats @ 185/120#

8:36 All Front squats unbroken.  Still sore from the camp this weekend. MU got hard fast and my heart rate got up so quick. MUs were 6/3,2,1/2,2,2/2,2,2/3,2,1 Happy with my time though.

120313

AM session:

Conditioning

40 Wall Balls 20/14#
30 Pullups
20 HSPU
30 Wall Balls 20/14#
20 Pullups
10 HSPU
20 Wall Balls 20/14#
10 Pullups
5 HSPU

Notes: HSPU are Regionals standard, kipping is allowed.

For time. 8:58.  I went at it at about 85% effort. I focused on the Wallballs and getting them to 10ft exactly every time.  This felt great.  All HSPUs were strict and unbroken except for the first set 10 strict, 10 kipping. 

PM Session:

BB Gymnastics

1a) 7X2 Hang Snatch High-Pulls + 1 Hang Snatch (full squat) – heaviest possible, rest 60 sec.

85, 95, 105, 115, 120(F), 120, 125 I felt I might should have tried 130 but was running out of time.

1b) 7X3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.

95, 115, 135, 145, 150, 155(2), 155(2)

Conditioning (pain threshold training)

5 rounds for total time of:

Row 250m
25 Perfectly Vertical KBS 32/24kg

*Rest 2 minutes between rounds.

2:03, 2:05, 2:37, 2:13, 2:14 Total working time: 11:12  Ouch this hurt like hell.  Grip was gone. 

Rest 10 total minutes, then:

4X200m Sled Drags – heaviest possible, rest 1:1

Notes: Drags should be performed Westside style. Heels down and pulling with the hamstrings. Do not run with the sled. Simply power walk heel to toe every step. Do not use so much weight that you must push off of the balls of your feet. HEEL TO TOE.

I think I used 150# and did not time. It was slow and it hurt.

Feeling very good about training and I am super pumped for regionals. 

WIN from WITHIN!!!