Back Squat

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.

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

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.

A Main Site WOD

In at 10 with Matt again. Walking up/down stairs is feeling better today.

Warm-up

500m Row

Strength

3 Shoulder Presses at 30X1 tempo
10/10 KB Rows on Bench

45-95-115-120-125-130-135 for the shoulder presses and 48-48-53-62-62-71 for the rows.

3 Rounds

10 Back Squats w/ empty 45# bar
30s Plank

Just a little something to get the knee moving.

WOD

This gem is today’s crossfit.com WOD. Might be the first time I’ve ever used one on the scheduled day.

15:00 AMRAP

250m Row
25 C2D Push-ups

Lost about 10-15 seconds in the middle due to weird bump noises from the rower, which I think just ended up being dirt on the track. Did 6 rounds plus 126m. All sets of push-ups were 5 or more.

Finisher

Tabata

6 rounds of Hollow Rocks
2 rounds of Supermans

I was already having to break in the 5th and 6th rounds of hollow rocks, so switched to supermans to finish it out. The hollow rocks were horrible!

A Solid Bro Session

10am bro session with Kevin and Matt. I got a little more sleep last night, so feeling good.

Warm-up

3:00 Air Dyne

OLY

Power Clean warm-up

2 x 2 x 135#
2 x 155#
2 x 175#
2 x 205#

10:00 EMOM

225# Clean

We did a Conga line, but waiting to start the next round on the minute. I did all squat cleans until the last one where I did a power clean. Had one miss around 3 or 4 when the bar was way too far forward, but picked the bar right back up and got it. Tried to remember to keep over the bar in my setup.

Strength

Back Squats

5 x 135#
5 x 225#
2 x 255#
2 x 285#
1 x 305#
1 x 325#
1 x 340# (PR)

The set of 135# never felt so easy and smooth. Cleans were an awesome warm-up. PR is up 5# from the last one a month ago.

WOD

10 Rounds each, alternating people through

3 Deadlifts (175#)
2 Hang Power Cleans (175#)
1 Push Jerk (175#)

Kevin stopped after 5 rounds so then it was just Matt and I going back and forth the 2nd half. Cleans got tough at the end.

Finisher

5 Rounds

50′ High Prowler Sprint (70# sled + 90#)
50′ Low Prowler Sprint (70# sled + 90#)
Rest while partner goes

Matt and I did this and I have a little “Fran lung” from it. The last two rounds were pretty horrible.

Did a slow 10:00 on the Air Dyne to flush everything out and cool down.

Rapid Fire Squats

Over to Kevin’s garage tonight.

Warm-up

3:00 Air Dyne
10# plate work for shoulder shrugs and some squats holding it out front

OLY

Split Jerks

2 x 75# (also 5×75# shoulder press)
2 x 135#
2 x 155#
2 x 185#
2 x 205#
2 x 2 x 225#

Felt pretty terrible but I still tried to push it. Had 245# on the bar and then on my shoulders but decided to not even try it. The first set of 225# was ugly enough, so I dropped the weight from 245# and did another double with the 225#.

Block Power Cleans @ Knees

3 x 135#
3 x 165#
3 x 195#
2 x 215# (+1 fail when I didn’t even try to get under it)

The lifts at 215# were not so great. I got the bar low on my chest and without a good elbow turnover, so really had to save it. Was hard on my elbows!

Strength

Back Squats

5 x 135#
3 x 205#
3 x 225#
3 x 245#
3 x 255#
10 x 2 x 275# (rapid fire!)

Kevin and I kept going back to back on the 10 doubles with 275#. Our goal was to be all done in less than 10:00 and it was just a couple of seconds over 9:00 total, so under 9 for each of us individually. Wasn’t as hard as I was expecting and would be fun to try it even faster next time with no waiting between sets; go as soon as the other guy racks the bar. These are typically called cluster sets and your body is supposed to think of it as one big set.

4 Sets NFT

10 Reverse Hyper (160#)
5 Deficit Kipping HSPU (AbMat w/ 25# bumper and 55# competition plates stacked up)

I tried to do strict HSPU but could barely get one rep at that height.

WOD

Partner Rowing Intervals

8 x 250m Row
Rest while partner rows

Same rower, so rest during transition time too. I think I got faster as the rounds when on. Definitely started to hit muscle fatigue in my hamstrings and ass in the last interval though, so good place to stop.

Dropping Dime Squats

Went up to Rogers City for a couple of days, so yesterday was a rest day. Out in the garage for a solo workout today.

Warm-up

3:00 Air Dyne
45# Snatch Position Work
2×2 95# Power Snatch
3×1 135# Power Snatch

Starting to do power snatches when I don’t have to drop all the way down into a full squat. A few thoughts on this:

Should help to teach the timing of receiving the bar at different positions instead of just trying to drop ass to grass all the time. Dropping to far causes the bar to come crashing down on me and sometimes is the reason for a miss.
More powerful because it forces me to be explosive in the 2nd pull in order to get the bar high enough.

OLY

20:00 EMOM

1 Power Snatch (155#)

20/20! Naturally started to drop a little lower as I fatigued towards the end, but was still well above parallel.

Strength

Back Squats

10 x 45#
10 x 135#
10 x 185#
10 x 225#
10 x 255#
10 x 215#
10 x 175#
10 x 125#

Pretty rough.

E2M 14:00

10 GHD Sit-ups
10 DB Shoulder Presses (35# DBs)

Did the movements back to back and then rested the remainder of the two minutes. Finished in about 45 seconds each round.

Loving the Squats

Chest, shoulders and back are sore from yesterday. In at 10am again though.

Warm-up

5:00 Air Dyne
PVC Pass-thrus

OLY

Snatch day!

Did a few passes through the positions with an empty bar to warm-up.

E2M

Snatch
Hang Snatch
High Hang Snatch

95-105-115-125-135-140

Didn’t miss any, but the high hang snatch with 140# was pretty sketchy and required a few steps to save. PR for the high hang in this complex!

EMOM

1 Snatch

145-150-155-160-165, all makes.

E2M

1 Snatch

Started to run into trouble here. 170 – F, 170, 175 – F, 175 – F, 175. I wasn’t pulling the bar back enough and locking out good.

Strength

Back Squats

10 x 45#
5 x 135#
5 x 225#
5 x 255#
5 x 275#
5 x 295#
10 x 185#

Got into that happy place of almost passing out with 275 and 295#, bit that’s a 5RM PR.

Shoulder Press

5 x 45#
5 x 95#
5 x 105#
5 x 115#
5 x 125#
5 x 130#
3 x 135#

So weak up top.

WOD

3 Rounds

10 Burpees
20 Wall Balls (10′ target, 20# MB)

Everything unbroken for a time of 4:18. Last round of wall balls sucked after back squats.

Finisher

6 Rounds

45m Sled “Sprint” (225# load + 25# sled)
Rest 1-2m

Fun! Good way to finish off the long session, going into a rest day.

All Lifting

Went over to Kevin’s at 7pm. Legs are still pretty sore from the last few days. Warmed up with a quick 500m row.

Cleans

Off blocks set at the knee.

Warm-up with empty bar 45# position work
2 x 3 x 95#
2 x 3 x 115#
3 x 155#
3 x 175#
3 x 205#

Back Squats

5 x 135#
5 x 185#
3 x 225#
3 x 255#
1 x 275#
1 x 295#
1 x 315#
1 x 325#
3 x 5 x 245#

Jerk Lockouts

2 x 135#
2 x 185#
2 x 205#
2 x 225#

Split Jerks

2 x 125#
2 x 135#
2 x 155#
2 x 185#
2 x 205#

Incline Bench Press

5 x 95#
5 x 125#
5 x 135#
5 x 137.5#

Good Mornings

5 x 155#
5 x 155#
5 x 175#

Incline Bench Press w/ Earthquake Bar

5 x 70# (35# KB on each side)
4 x 100# (35# and 15# KB on each side)
5 x 90# (35# and 10# KB on each side)

Back Home

Good to be back after 10 day away. In at 10am and was there about 2 hours.

Warm-up

3:00 Air Dyne

OLY

5:00 Snatch Positioning (45# training bar)
2:00 E30S – 2 Snatches (95#)
2:00 E30S – 1 Snatch (115#)
4:00 EMOM – 1 Snatch (135#)
4:00 EMOM – 1 Snatch (155#)

I failed because of lack of concentration on my last minute with 155#, but picked it right back up and knocked out the rep. Felt pretty good after not snatching for a week and a half.

Strength

10 x 45#
5 x 135#
5 x 185#
3 x 225#
2 x 255#
2 x 275#
1 x 295#
1 x 305#
5 x 3 x 245#

Could tell I haven’t been squatting. Now I have to pretty much start over getting used to the squat volume.

14:00 EMOM

Odds: 5 Strict Deficit HSPU (15# bumpers)
Evens: 5 Strict Chin-ups

No problem getting any reps.

WOD

10 Rounds

30s Row
30s Rest

Consistent!

Rest 5:00

5 Rounds

30s Row
30s Rest

Picked it up for these last 5 and really pushed. It’s interesting that my s/m were lower on 3 of them.

Recovery

Walked 300m
5:00 Air Dyne