Did this about 18 months ago in 5:18 by going unbroken on the snatches. Went out too fast and missed my second rep out front! Slowed down to stay in control and never missed again. Missed 1 dub to start the round of 30. Finished in 4:31 for a 47 second PR. Last time I must have been taking a lot longer rest between movements.
Accessory
20:00 EMOM (alt)
8 Strict Chin-ups
30s Handstand Hold (facing wall)
8 Pendlay Rows (135#)
8/8 Side Bends (70#)
I had to split up the chin-ups to 5-3 in the last 3 sets. A lot tougher overall than I expected.
Grip
400m Farmer’s Carry (pinch plates – 2×25#)
This is never fun. So tough on the grip! Those ridges on the plates might make it worse than if they were flat. I took a quick break about every 100 meters.
Played a quick 18 riding a cart in the afternoon and will get in 20 minutes of ROMWOD.
Had day 1 of the Club Championship this morning. Weather wasn’t that hot until the end and we actually got rained on a bit. Need to score a lot better tomorrow to do something in which will most likely be the 3rd flight. Out in the garage at about 5:30pm.
Hang Power Clean + Front Squat
5×45#
3×95
3×135
5×160
5×170
5×185
5×200
5×210
All reps were from the hang above the knee. After 170 I actually had to get out the chalk. It was so humid out after the rain last night and what we got during the day. I was sweating everywhere. In the last two sets I dropped the bar after 3 reps, real quick breath, and picked it back up to finish the final 2. Sets of 5 are fucking nasty!
Clean Deadlifts
2×225#
2×255
2×275
3x5x285
AMRAP 285
Used a hook grip through the first set of 5. No chalk on any of the deadlifts though. Then used lifting straps the rest of the way. Stopped after 15 reps in the AMRAP. I was starting to feel it all over in my legs.
Pause Split Jerks
Pause in dip for 2 seconds and pause in split for 2 seconds.
2×45#
2×95
2×135
2×175
2×185
2×195
3x2x205
I turned on the clock and went every 2 minutes. Felt a lot more solid than last week, when I was taking a lot more rest. Getting used to the weightlifter’s volume.
Accessory
28:00 alternating EMOM
6 Strict Chin-ups
30s HS Hold
6 Strict Ring Dips
8/8 Barbell Side Bends (95#)
Was expecting it to be more brutal due to the heat but it wasn’t bad at all. First time trying side bends with a barbell and I think they are a keeper. They seem to make use of a lot more muscles.
Yesterday I was up early to play in a charity golf tournament. Fun day but I was exhausted when I got home. Took a 2 hour nap! Did a 19 minute ROMWOD late at night. Felt much better this morning. First time back for Sunday after missing 3 weeks.
Warm-up
Crossover Symmetry Activation
2 Rounds
5/5 Bar Taps
10 Pass thrus
15 Push-ups
20 Squat Jumps
Gymnastics Strength & Barbell Cycling
14:00 EMOM (alt)
5 Strict Chin-ups
5 Power Cleans (135#)
14:00 EMOM (alt)
5 Strict Ring Dips
5 Power Snatches (95#)
Originally I thought I’d do sets of 4 chin-ups but I went with 5 and had no problem hitting every set. Surprised the dips felt so easy after not doing any in quite a long time.
Conditioning
50 Bar-facing Burpees
Had an epiphany with my rhythm right off the bat. Was a lot quicker and used less energy with less movement. Took me 3:29.
Decided to squat after class since I wasn’t feeling tired and the lifting I needed to do later in the day looked like a lot of volume.
Back Squat
First rep in each set has 5 second pause in the bottom. Did the pause with each double. No special shoes, belt, or sleeves today.
6×45#
6×135
2×205
2×235
6x2x265
My traps were already sore (probably from the cleans) and it did not feel great with the bar on my back. First squat session without cutting back the sets.
Evening session to finish up the first week of the Vaughn program. In the garage around 6pm. Started with Crossover Symmetry Activation.
Snatch Balance
Three second pause in the bottom.
3×45#
3×75
3×95
3×115
2×135
2×155
1×165
Missed first try with 155, but then got it right after with a little patience. Need a lot of improvement with these.
Snatch
With a 3 second lift off.
2×95#
2×115
1×135
1×155
12x1x165
Did the 12 singles on an every 90 second clock. Missed attempts 3 & 4, but did 2 more at the end of the clock. Fell into a nice rhythm after those misses.
Clean & Jerk
Three second lift off in the clean and then a 3 second pause in the split.
2×135
2×155
1×175
1×195
10x1x215
Did the final 12 every 90 seconds again. Missed the full 3 second pause in the split a few times as I was off balance, but never missed a clean or jerk. Hands were really feeling beat up in the middle of those 10. Perhaps I shouldn’t have programmed so many lifting reps during class today. 🙂
The aftermath
That ends training for the 1st week of the program. It turned out to be a lot more volume than I originally thought. All of the pauses and tempo work really add up. I think I will stick to a 2 off 1 on schedule and not try to push 3 days in a row unless I really need to. Will keep to very limited WODS too, but try to get in 2 Aerobic Capacity workouts each week.
Yesterday I was so sore! Walking 18 holes and squatting down to line up putts was not comfortable. The heat and humidity was some of the highest of the summer, which didn’t help either. I did a 46 minute ROMWOD later in the evening.
This morning I was out in the garage at about 8am to get in day 3 of week 1 before heading to the golf course and to beat the heat.
Push Press
Pause in dip for 2 seconds and pause overhead for another 2 seconds.
5×45#
3×85
3×115
3×145
4x5x175
Pausing in the dip is tough and it was hard not to do a very small extra dip to drive back up. I work my knee sleeves all workout this morning and put on my lifting belt for the working sets due to bringing the bar back down so many times. I used the assigned weight, but cut the sets down from 6 to 4 due to time constraints and still easing back into it.
Back Squat
5×135#
5×205
5×235
4x5x265
Felt much better than the front squats on Monday. Was able to go with the assigned weight, but again cut it 2 sets short.
Hang Snatch
Pause 2 seconds above knee and 2 seconds in OHS.
2×45#
2×75
2×95
2×115
2×135
2×145
2×155
2×165
Not supposed to use more than 80% (175), but I was happy to hit 165. I almost lost my grip on the 2nd rep with 155, so I dropped the bar between reps with 165 to reset completely.
Snatch Lift Off
5×200#
3x5x220
Supposed to use 90-100% of full snatch 1RM. First set at 90% felt good so I went to 100% for the others. Much better than the snatch deadlifts felt the other day, but I think the pauses probably had something to do with how heavy it felt that day. I did use lifting straps for all sets of these.
Decided to ride in the cart today on the golf course with another hot day; two in a row would have been a bit much. Headed out to the garage a couple of hours after getting home for a 2nd session. Warmed up with Crossover Symmetry Activation.
Accessory
6 Sets
3 Strict Chin-ups (knees up)
6 Evil Wheels
8/8 Landmine Rows (80#)
As you can see I also had a 25# plate holding down the end of the bar, which added some more weight. Played around with different grip positions for a few sets too.
Conditioning
1,000m Ski Erg
My previous best was 3:45.6 almost 2 years ago. Number in my head was a 1:45/500m average but 20 seconds in I knew that would be a bad idea. Early on 1:47-1:48 was feeling good. Then things started to take a turn similar to how they do on the rower. Managed 3:36.9 for a nice PR.
Finished up with Crossover Symmetry Iron Scap and then a 22 minute ROMWOD later.
I only had one back spasm through the night. On the mend. In for the 9am class at CFi.
Warm-up
3×15 Reverse Hypers (30#)
15-10 Good Mornings (45#)
10 Air Squats
Bottom Squat Holds
Wall Squat Stretch (laying on ground)
5×155# Deadlifts
5×245# Deadlifts
2x25m Run
2x25m Run @ 90%
XWOD
3-3-3-3-3-3-3-3 Deadlifts (315#)
2-1-2-1-2-1-2-1 Sprints
2s: 25m Sprint
1s: 50m Sprint
Kept the weight lighter and focused on speed of the lifts. Controlled every rep back to the ground.
Conditioning
3 Rounds
1:00 Box Jumps (24″)
1:00 Wall Balls (20#, 10′
1:00 Sit-ups
1:00 Rest
In the first round I went 26-17-27. Didn’t hear Kevin correctly and stopped wall balls early. Had time for a few more reps. Second round was better with 24-20-29, and busted ass for 25-23-29 in the last round.
Walked about 200m after and then did a bunch of hamstring stretching.
Afternoon session in the garage started with Crossover Symmetry Activation.
Shoulder Press
5×45#
5×95#
3×115#
10x3x135#
I set the clock and went every 2 minutes. Might have to rethink adding 10# to each workout for the 2nd week of the cycle.
8:00 AMRAP
2 Chin-ups (Strict)
4 HR Push-ups
6 Air Squats
Stole this little gem with a modification of my own.
#NOMAD Conditioning Musing: AMRAP8 2 Pull Up 4 Hand Release Push Up 6 Air Squat
I got 16 rounds plus 2 chin-ups, 4 push-ups, and 1 squat for a 16+7. I did it on my little rack, so tried to get my feet out in front of me in a good hollow position so they’d have as little contact with the ground as possible at extension. Push-ups got a little slow on my towards the end but never stopped.
Jumped on the Air Dyne (AD2) for 10 easy minutes at about 50-55% and went 4.49km to cool down. Finished up with Crossover Symmetry Plyometrics.
Felt a little off towards the end (maybe tired?) but made all of the lifts. Starting to feel more comfortable in the bottom again.
Clean & Jerk
2×125#
2×150#
2×175#
1×190#
1×200#
4x1x215#
Jerks felt weak again. Could have been from the jerk balances I guess. Cleans were pretty explosive.
Back Squat
2×205#
2×240#
2×270#
3x2x290#
No misses today. Tried to keep my elbows forward and explode out of the hole; no hesitation.
Conditioning
12:00 EMOM
Odds – 8 Pistols (alternating)
Evens – 20 Band Pulls (red)
Did 50 band pulls at the end. Pistols were good for not doing them in ages. Off balance here and there, but I’d already been in the squat a ton.
10:00 EMOM
10 Burpees (Max reps in 10th minute)
I went 100% in the first 5 minutes (22-25 seconds), slowed to a 35-40 second pace for the next 4 minutes, and was able to get 18 burpees in the 10th. Not going to lie, this felt rough. Doing this after 2 hours of other work sure doesn’t help and I know I wasn’t all there because I have easily done 10 burpees in 19-20 seconds.
Pulled something in my back on Tuesday, but it as weird because it just felt like a knot or tight during the session. Then as I cooled off at home it got progressively worse. Sleeping that night was horrible; I wanted to scream each time I rolled over in bed. Got a hot stone massage yesterday which really helped. Felt good enough to go in this morning for a training session.
Warm-up
1,000m Row (really slow, focused on warming up my back)
Strength
Front Squats
5 x 45#
5 x 135#
3 x 185#
3 x 225#
1 x 255#
1 x 275#
1 x 295#
1 x 310# (PR)
F x 320#
10 x 135#
Had no plans to go for a PR today but after 295# felt good I figured there was no sense in matching a PR at 305#. The PR lift felt good so I went for more and couldn’t get it up. What tweaked back? 😉
Since there were 3 of us with Matt and Davy, we came up with a 3 station rotation between bench press, pendlay rows, and rest.
Warm-up
5 x 135# Bench Press
5 x 135# Pendlay Rows
5 x 185# Bench Press
5 x 185# Pendlay Rows
5 Rounds
5 x 185# Bench Press
5 x 185# Pendlay Rows
The benching got easier as the rounds went on, but the rows definitely got harder.
10:00 EMOM
Strict Ring Dips (10-10-8-6-6)
Strict Chin-ups (8-8-8-6-6)
Fuck these were hard after the benching and rows.
WOD
“Annie”
50-40-30-20-10
DU
Sit-ups (anchored)
First time trying “Annie” with the anchored sit-ups and it definitely helped. Set a 13 second PR with a 6:55 with a bunch of DU misses; 4 in the round of 50 and 2 stupid ones in the round of 10.
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
Back Squat
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.
Starting keeping track of food yesterday in an attempt to eat following some of the Eat to Perform guidelines. A lot more carbs than I’m used to eating. Went in at 10am to lift with Kevin.
Warm-up
500m Row
PVC Pass-thrus
Olympic Lifting
More snatching! Did my typical 5:00 with 45# on the training for position work and then got into the snatches. Had no plan going in, but wanted to try to set another PR.
3 @ 95#
2 @ 115#
2 @ 135#
1 @ 155#
1 @ 165#
1 @ 170#
F/1 @ 175#
F/F/F/1 @ 180#
F/F/1 @ 185# (PR)
When I get up there I have to remember to be explosive and not focus too much on dropping under it. I also need to stay patient with standing up. Was frustrating with so many misses, but mission accomplished. Ten more pounds for a body weight snatch!
Strength
Wanted to do back squats, but didn’t really have a plan for them either.
5 @ 135#
5 @ 185#
5 @ 225#
5 @ 255#
1 @ 265#
1 @ 275#
1 @ 285#
1 @ 295#
1 @ 305#
1 @ 215#
1 @ 325#
1 @ 335# (PR)
Wasn’t expecting that, especially after already doing so many singles. Felt good to have my squat back. Kevin pointed out that I’d let my elbows drift back sometimes on the way up, which caused my forward lean and ugly squat. I was able to keep it pretty solid after that, but it happened on 335# lift and I was able to power through it.
Back at 7pm to workout with a class.
Warm-up
3 Rounds
20s Bottom Squat Hold
10 Zombie Kicks
5 Burpees
Strength
10:00 EMOM
Odds: 5 RDLs (195#)
Evens: 10/10 Kroc Rows (62# KB)
Today I learned that the RDL is not another name for a stiff leg deadlift, which I always thought was the case. I’ve always been doing SLDL and calling them RDL. Whoops!
Here are some short demos and explanations from Catalyst Athletics for each type of deadlift:
Trying to use the chin-ups to work my biceps to help out my elbows, which hyper-extend. The right one has been getting achy for a few weeks due to all of the snatch volume.
WOD
12:00 AMRAP
5 SH to OH (115#)
10 Deadlifts (115#)
15 Box Jumps or Step-ups (24″)
Two minutes longer than Open WOD 13.2, but I got about a round less. I did all box jumps until the final round, which I think gassed me a lot more. I never took a break during the Open, but took quite a few today. Managed to get 7+26, but was expecting more. I did all of the push jerks and deadlifts unbroken without a problem.
In at 10am by myself this morning. Everyone else bailed.
Warm-up
3:00 Air Dyne
Behind the Neck Band Pull Aparts (purple)
Olympic Lifting
Did 5:00 of snatch position work with 45# on the training bar, a couple of quick snatch singles with 95#, and then started doing a snatch single EMOM. Not a big fan of snatching heavy without anyone around, but oh well.
115#
125#
130#
135#
140#
145#
150#
155#
160#
165# (Fail)
165#
170#
175#
180# (PR)
185# (Fail)
Had 185# up over me but was too soft and too far forward. Rested 3:00 and gave it another shot with a similar result, but the first attempt was better. I’ll get it next time.
Strength
Shoulder Presses & Chin-ups
5 x 85#
10 Strict Chin-ups
5 x 105#
10 Strict Chin-ups
5 x 115#
10 Strict Chin-ups
5 x 130#
10 Strict Chin-ups
Pendlay Rows
5 x 115#
5 x 135#
5 x 155#
5 x 165#
I should have went for more here, but haven’t done them in weeks.
WOD
4 Rounds
200m Row
30s Rest
Felt solid on the rower. Didn’t want to over do it, with plans to go to class at night.
Went to the 7pm class.
Warm-up
3 Rounds
1:00 Bottom Squat Hold
15 PVC Pass-thrus
Strength
Back Squats
Warmed up with 10 @ 45#, 5 @ 95#, and 5 @ 135#.
5 @ 185#
5 @ 225#
5 @ 225#
5 @ 265#
5 @ 265#
Ass To Grass! Back using the weightlifting shoes today to help me out with my squats and stuff. Squats are feeling better finally.
WOD
15-12-9
Deadlifts (225#)
HSPU
Finished in 4:10. This was just 9 reps of each short of being “Diane” but 9 reps of each more than the 12-9-6 I did in 5:18 back in November. Over a minute faster with 18 total reps extra. I’ll take that improvement! I can probably finally knock out the real “Diane” in a respectable time now.
Rest 4:00
15-12-9
One-arm Snatches (45# DB, alternating)
Burpees
Did this one in 3:41. Liked these WODs!
Core
3 Rounds
5/5 Turkish Get-ups (increasing each round, 30#/35#/40# KB)
90s Rest
Good work to improve shoulder strength and stability.
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