Incline Bench Press

The Froning & Foucher Show

Had a great time watching the Central East Regional. Rich Froning and Julie Foucher dominated the competition and Rich was sick! Those two are going to be the favorites heading into the 2014 CrossFit Games, especially beating such stacked fields in this region.

Warm-up

Crossover Symmetry Activation
5:00 Bottom Squat Hold
45# Clean position work
10×45# Shoulder Presses

Weightlifting

Clean & Jerks

2×95#
2×115#
2×135#
2×155#
2×175#
1×195#
1×215#
1×225#
1×235#

I did power cleans for 95# and 115#. Was trying to pull the bar into my body on the cleans and it really helped them to feel fast and snappy. I don’t think I’ve ever done such an easy 235# clean. Jerks weren’t too bad. Almost no dip up through 175# again.

Strength

Back Squats

5×135#
5×205#
3×255#
7x5x290#

Day 3 of week 2 for Smolov squats. I squatted inside my Rogue rack for the first time. It was pretty odd for a few sets but got the feel for it. Those 7 sets were rough and got iffy on the low back. Fought for position throughout though and got everything done. I was really missing squats after 3 days off. Did a 5:00 squat hold after making up a protein shake.

Knees were a little weird from setting on bleacher and stands for 3 full days. I took Friday off from the squat hold challenge, but got them in on both Saturday and Sunday during the competitions. Only 2 more days to go after today!

Incline DB Bench Press

20×25# DBs
20×30#
20×35#
12×40#
12×45#
10×50#

Nice burn! Finished up with Crossover Symmetry Recovery. Missed out on it for a few days while staying in the hotel. I guess I could have figured out a way to rig it up in the fitness center.

Building the Body

Was nice to have a rest day yesterday. I got a massage that made me exhausted the rest of the day. I did manage to get in 5 bottom squats holds of 6:00 for my half hour on the day even though I debated resting from them too. Excited to finish out week 1 of Smolov programming.

Out in the garage just after 10 and started with CS Activation.

Warm-up

3 Rounds

50 DU
1:00 Squat Hold

Back Squats

10×45#
5×135#
5×205#
3×235#
3×265#
10x3x290#

I rested about 2:30 between the 10 sets and it wasn’t really that bad. I was expecting much worse. Did a 5:00 squat hold right after. Up 10# for the next week of Smolov lifts.

Time for some bodybuilding!!

7 Rounds
* Keep moving, no real rest

10 Incline DB Bench Press (20-25-30-35-40-45-50)
8/8 Kroc Rows (3×53# KB, 4×70# KB)

4 Rounds

10 Incline Flyes (15-15-20-25)
10 Band Pulldowns (like pull-up motion, green, kneeling)
Rest 1:00

4 Rounds

12 Skull Crushers (45#)
12 Barbell Curls (45#)
Rest 1:00

3 Rounds

MAX Ring Dips (Strict, then kipping)
MAX C2D Push-ups
MAX Speed Band Curls (red)
2:00 Squat Hold

I haven’t felt an arm pump like that in ages.

Call an Ambulance

I just killed this workout! Was up later than normal, so slept in a bit. Headed out to the garage around 11 to sweat. Knocked out CS Activation to start. Still not having any aggravation in the shoulder so I’ll keep working it slowly. Getting a massage tomorrow and will have Cora focus a lot of time on it.

Warm-up

300 DU
5:00 Bottom Squat Hold

Set a new record with 3:59 for the double unders.

OLY

Muscle Cleans

3×95#
3×115#
3×135#

Rested about a minute between each set.

Cleans (blocks at knee)

2×135#
2×155#
2×175#
2×195#
2×205#
2x2x215#
2×225#

Took 90 seconds of rest between each set like clockwork. Last time doing these on the blocks I kept hesitating with 225# and I did it for a double without a problem today. Confidence is rising!

Strength

Back Squats

5×225#
3×255#
7x5x270#

Not a lot of warm-up was needed since I’d been squatting every clean. Kept to 2 minute of rest between each set. Those 7 sets were a challenge. This was the 3rd squat session from the Smolov program. I’ll probably finish out week 1 on Saturday, slightly over a week since I started last Friday. Went right into a 5:00 squat hold.

10 Rounds NFT

10 Incline DB Bench Press (20# DBs)
10 GHD Sit-ups

The first set hurt my shoulder holding the dumbbells oriented as if they were a barbell. I rotated them so my palms were facing for the rest of the sets and had no problem. GHD sit-ups are no issue anymore since I’ve been doing at least 100 a week.

4 Rounds

50 Bicep Band Speed Curls
60s Squat hold

I started out with the thin blue, which was death, so I switched to the red band for the last 3. I switched up the type of curl each round. I got the idea from this video.

Finished off with CS Recovery and just in time because it was started to get pretty warm. I had opened the garage door during the squats for some fresh air. Supposed to be 80° today.

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#

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)

Spending Some Time on Cleans

Slept in until 10am this morning. I don’t think I’ve done that all year. Guess my body needed the rest. Did training in the garage today by myself starting around 4pm.

Warm-up

3:00 Air Dyne

OLY

Time to finally start working on the cleans again. I’ve neglected them for too long.

10:00 65# Clean Position Work
2:00 E30S: 2 x 95#
2:00 E20S: 1 x 135#
EMOM: Started with 155# and did one rep every minute, increasing by 10# each time. Stopped at 235#.

Had to really save my elbows with 235# and sat in the hole for a few seconds before standing up. Figured that was a good place to end it.

Strength

Front Squats

1 Set E3M

5 x 135#
5 x 185#
3 x 225#
3 x 235#
3 x 245#
3 x 255#
3 x 265#
3 x 225#
3 x 235#
3 x 245#

I felt parts of my legs I’ve never felt before in the squats. Maybe it was all of the cleans I’d already done. A lot of volume! My legs are toast.

Incline Bench Press

10 x 95#
10 x 105#
10 x 115#
6 x 125#
6 x 135#
3 x 145# (F on 4th)

Since I’m such a pussy with my upper body, I’m able to incline bench by myself because I can easily stand up with the weight in the rack position, like I had to do after a failed attempt at a 4th rep with 145#.

WOD

4 Rounds

10 GHD Sit-ups
20 Russian KBS (70# KB)
50 DU

Finished in 9:03 and then an easy 5:00 cool down on the Air Dyne.

2013 #wwwp5k

Up at 7am to do a 5k with over 30 Automatticians this morning in San Francisco. The distance us a little suspect in RunKeeper because if the city buildings probably interfering with GPS. Went out hit with a 6:16 mile it says and then fell off pace quick. Took me 2:21 for 3.05 miles but the map is pretty far off the road for most of it so I’m guessing it was closer to just 3 miles. Running in the city sucks though with all of the streets so I’ll take the time. 🙂

Went to the hotel’s fitness center for some quick strength work.

Incline Bench Press
10 x 40# DBs
4 x 10 x 45# DBs

Making Use of the Hotel Dumbbells

Up early again. Usually works better for me not completely changing over to the 3 hour time difference as long as I can get to bed at a reasonable time.

Warm-up

4:00 of fast walking and slow running on the treadmill

Strength

3 Sets

10/10 Curls
10 Shoulder Presses
10 Front Squats

I used 30s, 35s, and 40s.

3 Sets

10/10 Kroc Rows
10 Incline Bench Press
10 Weighted Lunges (holding each DB at sides)

Used 45s, 50s, and 50s.

WOD

5 Rounds

20s Sprint on treadmill @ 3.0 incline & 8.5 speed
10 Goblet Squats (50# DB)

Probably could have pushed the pace up on the treadmill. Good little WOD though. I was going to head outside for some hill sprints on the little hill in front of the hotel but then I realized I could use the incline on the treadmill and get it done sooner.

Shouldering Sunday

Yesterday was a much-needed rest day, but got up early and golfed 18 holes in a cart, then had a 90 minute massage in the afternoon. Got a solid 10 hours of sleep last night. Headed over to Kevin’s at 11.

Warm-up

4:00 Row
PVC Pass-thrus

Olympic Lifting

Snatches

Did doubles with 10-15 seconds between each rep.

95-115-135-145-155-160

I missed on the 2nd attempt at 160 and then went again for what felt like my best attempt of them all.

Block Snatches (mid-thigh)

I did a double of snatch + OHS, again taking 10-15 seconds between each rep.

95-105-115-125-135

Felt a lot more explosive off the blocks then I did from the floor. Didn’t try to get super heavy here, even though I’ve done 145# before.

Strength

Back Squats

5 x 135#
5 x 160#
5 x 190#
5 x 225#
3 x 260#
8 x 190#

Squats felt great today. No forward lean and legs were steady.

Incline Bench Press

8 x 45#
8 x 95#
8 x 115#
8 x 115#
5 x 125#

We had the bench set at a pretty aggressive incline. Hopefully these will help out with both my shoulder press and regular bench press.

Incline Bench Press w/ Earthquake Bar

8 x 50#
10 x 60#
5 x 70#
10 x 70#

First tried to go with a 35# KB on each side of the bar, but I was all over the place and racked it after 1 rep. Dropped to lower KBs and got a lot more comfortable with it, allowing me to knock out a big set with the 35s at the end.

Core

During halftime of the Lions game I went out to the garage.

4 Rounds NFT

15 GHD Sit-ups
15 Back Extensions
10 T2B

I had to drop off the bar after 9 in round 3 of the T2B and then the last round did them 6-3-1, but everything else was unbroken. Haven’t used my pull-up bar in a long time and it’s a lot different feel compared to the bars at Survival Fitness.

Conditioning

Went over to the track at Heritage around 7:15 to run some sprints with Michelle. Jogged 800m to warm-up and then walked 600m to cool down.

E2M 20:00

100m Sprint

Hamstrings on fire!

Back to Survival Mode

I’m not really feeling any affects from last night’s garage session. Quads getting a little sore from the back squats, but nothing close to major DOMS. It was my first WOD back at Survival Fitness for the 4pm class today.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS
4 Rounds:
- 15s Jumping Jacks
- 15s Air Squats
- 15s Mountain Climbers
- 15s Squat Jumps
4 Rounds:
- 15s Plank
- 15s Supermans
- 15s Side Plank (L)
- 15s Side Plank (R)

Back to the predictable warm-ups. 🙂

OLY

2 Power Snatches every 15s for 4 minutes.

I used 95# and tried to get full hip extension, but didn’t have much success with it. It was tough due to not having much rest time at all, but I got through just fine with that weight.

WOD

7:00 AMRAP
3-6-9-12-15…

Thrusters (95#)
C2B Pull-ups

He was going for Open Workout 12.5 but messed up on the Rx weights, which should have been 100# for men. I thought about upping the weight, but stuck with the 95# as it was on the board. My best score for 12.5 was 66 reps back in August and I got 82 today. Using the lighter weight helps some but that’s a pretty big improvement. I’m pretty stoked about that since I hate thrusters and my C2B are usually not very good.

Finisher

5 Rounds

30s Handstand (against wall)
30s Rest

I tried to use as little pressure on the wall with my feet as I could, even taking them off the wall in the first couple of rounds. I also tried to really push up off the ground and keep everything really tight to help with actual handstands and handstand walks in the future.

I got home, took a short rest and then did some stuff out in the garage.

Strength

5 Rounds

5 Incline Bench Press
10 Parallette Pass Throughs
90s Rest

I warmed up with a quick set of 5 with the empty 45# bar and then used 115# for all 5 sets on the incline bench. I did do 10 reps on my last set instead of 10. All of the pass throughs were done unbroken.

Conditioning

10 Rounds

30s Row
30s Rest

Was able to keep consistent efforts, except the first one was a little weak, but I made up for it in the last interval.

4-1-2013-row1

4-1-2013-row2

Solid day of training.