Langford Squat Couplets

In at 10am. Feeling spicy in the back and shoulders.

Warm-up

Jump Rope and DU for about 3 minutes.

Squats

Warmed up with 5 front squats @ 45# and 5 back squats at 45#, then into doing Langford Squat Couplets, which are 2 front squats, rack it, immediately into 5 back squats with the same weight.

  • 2/5 @ 95#
  • 2/5 @ 135#
  • 2/5 @ 185#
  • 2/5 @ 225#
  • 2/5 @ 255#
  • 2/5 @ 275#
  • 2/5 @ 285#

Was hoping to hit 275# when I started, so really happy with 285#.

EMOM 10:00

  • 10 DB Bench Presses (45# DBs)

Felt pretty good and right arm wasn’t lagging behind. Didn’t think I’d be able to stick with the 45s all the way, but wasn’t too bad.

3 Rounds NFT

  • 5 Box Jumps (32″)
  • 10 T2B

I haven’t done box jumps since before the knee issue, so was good to test it out.

Got on the rower and did an easy 15 minutes for 3,365m, holding about a 2:10 pace.

The squats were a challenge, but overall a pretty light session. No need to kill myself after just training 13 hours ago though.

3 Hours Bro

Over to Kevin’s garage for a 3 hour training session tonight.

Warm-up

3:00 Air Dyne

OLY

3 Position Halting Clean Deadlift

  • 2 x 3 @ 135#
  • 3 @ 155#

High Hang Cleans (Power Position, no dip)

  • 5 x 2 @ 135#

These two position pieces really helped my feel. My cleans have felt pretty terrible lately. Even my setup position is feeling better after forcing myself to stay over the bar, but get in a more upright position.

Warmed up the shoulders with 5 x 45# shoulder press, 5 x 45# BTN press, and 5 x 45# split jerks.

Power Clean & Jerk

  • 2 @ 135#
  • 5 x 1 @ 155#
  • 5 x 1 @ 185#

Tried not to go 100% on the jerks because they felt terrible when I did and I don’t need to at these weights. Also worked on slowing down the first pull and pushing the knees out instead of having them cave in on me after the bar gets by them.

Push Presses

  • 3 @ 155#
  • 3 @ 165#
  • 3 @ 175#
  • 3 @ 185#
  • 3 @ 190#
  • 3 @ 195#
  • 3 @ 200#
  • 3 @ 205#

That’s a 20# PR on my 3RM and just 10# under the max I set about 5 weeks ago.

Gymnastics

Alternating Tabata (4 each)

  • Hollow Rocks
  • Pull-ups

Did 16-13-12-10 on the pull-ups. Didn’t drop from the bar in the first 2 rounds.

WOD

3 Rounds, Follow the leader style

  • 500m Row
  • 21 KBS (53#)

So we got some rest after completing the KBS each round. Pulled about a 1:46 pace for each 500 and all of the swings were unbroken.

All Over the Place

In at 10am with Matt and Alex.

Warm-up

  • 3-4:00 of Jump Rope & DU
  • 45# Snatch Positions and some Klokov Presses

Power Snatches

  • Positions and some doubles with 95#
  • 2×2 @ 115#
  • E30S 5:00 1 @ 135#

Back Squats

  • 5 @ 135#
  • 5 @ 185#
  • 3 @ 225#
  • 3 @ 255#
  • 2 @ 275#
  • 2 @ 295#
  • 1 @ 305#
  • 1 @ 315#
  • 1 @ 325#

Matt and Alex were doing some 7 rep TnG Bear Complex, so I jumped in at 145# for a go. That’s a 20# PR. I actually forgot to do a front squat (power clean right to jerk) on the 2nd or 3rd one, so did an 8th for it to be legit.

I grabbed an empty bar and did a set of 20 shoulder presses.

10 Rounds

  • 30s Row
  • 30s Rest

Felt pretty rough today on this, but looking back, that’s 5m more than October 4th, which isn’t all that easy to do when you’re sprinting anyway.

nov-4-2013-row-1

nov-4-2013-row-2

Grabbed an empty bar for 20 more shoulder presses.

Came back at 8pm to do a little more with Matt.

3 Rounds NFT

  • 100m Sled Drag (25# sled + 270#, 50 down and back)
  • 30s Battling Ropes waves
  • 30s Battling Ropes slams
  • 30s Battling Ropes circles

Holy fuck! Tried to do big steps and full foot on the ground for all of the sled dragging. We’ve done 5 plates before, but never 6. Really burned the ass. Those battling ropes are no fucking joke either.

Michigan Rivalry Saturday

Feeling ok after training 5 days in a row, so made it a 6th out in the garage.

Warm-up

  • 5:00 Air Dyne
  • 15# Snatch Warm-up

OLY

  • 2 @ 95# Power Snatches
  • 2 @ 125# Power Snatches
  • 2 @ 145# Power Snatches
  • EMOM 10:00
    • 155# Power Snatch
    • 155# OHS w/ 5s bottom hold

Didn’t have the explosion today, probably from late squats yesterday. Had to keep dropping lower and lower in the EMOM to receive the bar and all of that time OH was killer on the wrists.

Strength

Front Squats

  • 3 @ 135#
  • 3 @ 185#
  • 3 @ 225#
  • 3 @ 255#
  • 3 @ 275#
  • 3×3 @ 245#

Was feeling great in the early rounds, but barely pulled out the 3rd rep at 275#. The last 3 sets weren’t that bad though.

5 Sets

  • 3 Weighted Ring Dips (53#)
  • 10 GHD Sit-ups

WOD

10:00 Air Dyne for calories

Started out way too fast, doing about 95 rpm. Quickly brought that down after the first 30 seconds and kept it just under 80 most of the way. Picked up the pace for the final minute. Ended with 342 calories and 6.47km. Smokes my previous best of 319 calories.

Not the greatest training day, but some good work and I’m feeling good after it. Now off to watch the Michigan vs Michigan State game. GO BLUE!

Rapid Fire Squats with 285#

Went to open gym tonight to train with Brent.

Warm-up

  • 500m Row
  • 45# Clean Position Work
  • 95# Clean Position Work

Power Cleans

  • 3 @ 125#
  • 3 @ 155#
  • 2 @ 185#
  • 1 @ 215#
  • 1 @ 225#
  • 1 @ 235#
  • F @ 245#

I gave up on that last one before I even started. Would have been a power clear PR. My clean feels terrible compared to my snatch.

Strength

Back Squats

  • 5 @ 135#
  • 5 @ 185#
  • 3 @ 225#
  • 2 @ 255#
  • 10 x 2 @ 285# (rapid fire!)

Brent and I went pretty much one right after the other for those last 10 sets. Finished just under 9:00. Last few sets were a big struggle for me to get the 2nd rep.

Bench Press

  • 5 @ 135#
  • 3 @ 165#
  • 3 @ 185#
  • 3 @ 205#
  • 3 @ 215#
  • 2-F @ 225#
  • 3 @ 205#

Getting better, but right arm was still the failure on 3rd rep at 225#. Don’t think I’ve ever done more than 1 at that weight though.

WOD

5:00 AMRAP

  • 15 Ball Slams (15#)
  • 25 DU
  • 10 Pull-ups

Everything unbroken for 3+42, 8 pull-ups shy of 4 complete rounds. Haven’t done any double unders in weeks, so stoked to have done all 4 sets unbroken. The pull-ups weren’t bad either. Ball slams were terrible in that last round. Triceps were smoked from bench press.

Row for Recovery

Another 10am session. My hands are feeling the most from all of those KBS yesterday. Legs are still sore too.

Warm-up

  • 3:00 Air Dyne
  • 45# Power Clean Positions

OLY

  • 2 Power Cleans + 5 Front Squats (95#)
  • 2 Power Cleans + 5 Front Squats (125#)
  • 2 Power Cleans + 5 Front Squats (155#)
  • 2 Power Cleans + 5 Front Squats (175#)
  • 2 Power Cleans + 3 Front Squats (195#)

Cleans were not feeling the best and the bar slipped out of my hands twice because it was humid in the gym and the bar was a little slick.

Strength

Shoulder Presses

  • 5 @ 95#
  • 5 @ 100#
  • 5 @ 105#
  • 5 @ 110#
  • 5 @ 115#
  • 5 @ 120#
  • 5 @ 125#
  • 5 @ 130#
  • 1 @ 135#

I worked on short rest for the first 5 sets or so. Caught up to me at the end there with 135# when I could only manage 1 rep and was shooting for 3.

Pendlay Rows

  • 5 @ 135#
  • 5 @ 150#
  • 5 @ 165#
  • 5 @ 180#
  • 5 @ 195#

Heaviest I’ve done with these.

Conditioning

Easy 20 minute Row

I tried to keep my pace in the 2:08-2:10 range and 15-17 spm seemed to be a good stroke rate. The final numbers on the rower were 20:05 for 4,686m with an average pace of 2:08.6.

190 Pound Snatch

Trained with Matt at 10am again.

Warm-up

  • 3:00 Air Dyne
  • 45# Snatch Position Work (really quick)

Snatches

  • 3 Power Snatches @ 75#
  • 3 Power Snatches @ 95#
  • 3 Power Snatches @ 115#
  • 3 Power Snatches @ 135#
  • E30S 2:00 155# Power Snatch (4 reps)
  • E45S 3:00 165# Power Snatch (4 reps)
  • 175# Power Snatches (F, 1, 1)
  • 185# Snatch (borderline whether it could be considered a power snatch)
  • 190# Snatch (PR – video below)
  • 195# Snatch (F, F)

As I worked up I was focusing on the aggressive 3rd pull and forcing the lockout. The 185# attempt ended up forward on my toes, but I walked it forward coming up and saved it. Here’s the PR lift…

The 2nd attempt at 195# wasn’t too bad. Started out instead of in coming off the floor, but only a little. The bar didn’t get much outside of the line after the hip. I received the bar back behind the original line and above parallel. Just too soft and let the weight crash down on me.

Strength

OHS

  • 3 x 135#
  • 3 x 155#
  • 3 x 175#
  • 1-F x 195#

Pretty fatigued in that OH position after all of the snatches. Gotta know when to shut it down some days.

Back Squats

  • 5 x 185#
  • 3 x 225#
  • 2 x 265#
  • 2 x 295#
  • 3 x 1 x 310#

Both Matt and I could tell our legs didn’t have a lot in them after the Air Dyne workout yesterday.

WOD

5 Rounds

  • 15 Russian KBS OTM (62# KB)
  • 15 Russian KBS OTM (71# KB)
  • 15 Russian KBS OTM (80# KB)

It was taking us about 26 seconds to get the work done each minute. Solid 15 minute workout. Matt used 71-80-88.

Kettlebell Circuit

15 Minutes of Air Dyne

10am with Matt again. Went to bed early, but still slept late. Not sure what’s up with my sleep lately. Legs are sore from squats.

Warm-up

  • 3:00 Air Dyne
  • 45# C&J Position Work

OLY

C&J Complex

  • Power Clean
  • Clean
  • Split Jerk

Did 95/115/135/155/185/205/205.

E30S 5:00

  • Power Clean & Split Jerk (165#)

Felt pretty solid. Good to get in some work on the split jerk.

DB Floor Press

  • 10 x 35# DBs
  • 10 x 40# DBs
  • 10 x 45# DBs
  • 10 x 60# DBs
  • 10 x 60# DBs

A lot of cracking in my shoulders.

Conditioning

15:00 on the Air Dyne

  • 30s at 80-90%
  • 30s at 50%

I tried to keep a 23 mph pace during the high intensity intervals. Finished with 216 calories, including the last 30s or recovery. What a burn! Damn near fell down the curb on the way out of the gym.

Back on the Knee

In with Matt at 10am. Was exhausted all day yesterday after the SF Halloween party Saturday.

Warm-up

  • 500m Row
  • PVC Snatches

OLY

Hang Power Snatches

  • 2 x 3 @ 65#
  • 2 x 3 @ 95#
  • 2 x 3 @ 115#

Snatch Balances

  • 3 x 3 @ 115#
  • 3 x 3 @ 135#

The focus for both was an aggressive 3rd pull and really locking out the arms.

Back Squats

  • 5 @ 135#
  • 5 @ 185#
  • 5 @ 205#
  • 5 @ 225#
  • 5 @ 245#
  • 5 @ 255#
  • 3 @ 275#
  • 10 @ 225#

Didn’t want to go crazy with the weights today. Could definitely tell I haven’t squatted in over a week, but it felt good to get under heavy weight again.

Gymnastics

7 Rounds (I go, you go with each movement)

  • 5 Strict Pull-ups
  • 5 Strict Ring Dips
  • 10 Weighted Sit-ups (10# bumper on forehead)

Matt did GHD sit-ups, but I didn’t want to put any more stress on my knee. Lifting was enough for one day.

Conditioning

5 Rounds (1:1 work:rest as I go, you go using 2 rowers)

  • 500m Row at 1:45 pace

Tough! I’ve done 4 of these with 2:00 rest between. This was even harder than the 1,000m repeats.