September 27, 2012, Thursday

750m row
+
5 min hip stretching
+
2 Hang cleans 105# EMOM x 5
+
750m row

Notes:
Hips are crazy sore from last night's workout. Rows and hang cleans both went fine.

September 26, 2012, Wednesday

4 rounds 75#
10 power cleans
8 front squats
6 shoulder to overhead
4 snatch
2 OHS

Notes:
9:28
This went awful. My calves, hamstrings, quads, back and forearms all tightened up on the first round. Breathing got out of control quickly. The 75# got heavy even quicker.

I waited about an hour and decided I needed to know how the actual workout was going to feel and how I needed to break it up.

30 power cleans
25 front squat
20 shoulder to overhead
15 snatch
10 OHS

Time: 8:03
I did 15 power cleans and paused. I did 6 more and decided I didn't want to do the workout. About 30 seconds later I changed my mind and started back up. I had to break the front squats up into 5's. I barely got that. I also had to break the push presses into 5's. I was hoping to get these in 10's, but that wasn't happening. Kept with the sets of 5's into the snatches. These were very tough. Was able to get the OHS unbroken. This is not going to be pretty.

September 25, 2012, Tuesday

A. Squat Snatch from high blocks EMOMx10
B. OHS @ 33X1; 5x3 tough reps; rest 2min
+
4 sets; rest 2min
7 deadlift TnG 155#
7 bar burpees

Notes:

A. 65#x4, 75#x3, 85#x3
I was having a little trouble with these today. I'm not sure what the problem was.
B. 105, 110, 115, 120, 120#
These were tough, but felt pretty good. I probably should have tried for 125, but my wrists were really starting to hurt holding the bar that long. I may need to invest in some wrist wraps.
+

:31, :29, :30, :28
TnG felt ok. Back didn't tighten up. Burpees went surprisingly well, but they usually do when the reps are under 10. This felt completely different than the actual workout. The DU really sucked the wind out of me from the get go, but I think I am going to try TnG on Saturday. It may switch to dropping from the top quickly.

September 23, 2012, Sunday

Part 1:
25 unbroken DU x 5
+
30 box jump over 24"
40 kb 53#
750m row

Part 2:
100 DU buy in
15-12-9
deadlifts
bar burpees

Notes:
Part 1:
DU - 25, 16, 15, 25, 25, 3, 25, 25
+
7:23
Box jumps overs weren't too bad. Jumped up, stepped off, turned around and back up. Kept it at a very steady pace. I broke the KB up into 20/10/10 which I shouldn't have done. I should have held on past 20. Maybe 25/15 or 30/10. The row hurt. It was tough on my breathing and my quads. My pace varied from 2:05-2:15. I tried to keep it under 2:10, but had trouble with that. I feel ok with my time. Chris and Grayson went with me. Chris finished about a minute before me and Grayson by 30sec. This workout wasn't as bad as I thought it was going to be, but its going to be a completely different story when its the 4th workout of the day.

Part 2:
6:32
Got the DU in 76/24 which I was pretty happy with.
I dropped the deadlifts from the top the whole way through. I don't think I lost too much time doing this. As soon as I dropped it I was back down picking it up again. I didn't want my back tightening up. We'll see how it goes Tuesday with the TnG and then I'll decide what I want to do on Saturday. The burpees were way too slow. I'm seriously going to have to suck it up and make myself go faster. I'm curious what the standard is going to be for these.

September 22, 2012, Saturday

A.M.
3 sets; rest 2min
5 hang power cleans 115#
400m run w/30# sandbag
+
3 sets; rest 2min
5 thrusters 95#
row 400m
+
(not for time)
10 wall balls
10 box jumps 20"

Notes:
2:54, 2:56, 3:00
Hang cleans felt great. Speed between reps is a little slower than I'd like, but its difficult for me to get the bar back down from the rack position under control.
I added the sandbag because I wanted to get used to running with weight on my shoulders. It is seriously going to suck having to do that in sand.
+
2:14, 2:14, 2:25
Thrusters were ok, but really slow. All unbroken. Quads were burning on the rows. My last row was slower, but I lost about 5 sec fighting to get my foot in the strap.
+
Wall balls went fine.
I stepped down on the box jumps to save my legs for tomorrow.

Part 2:
1min AMRAP max hang cleans - 115#

Notes:  11 reps
That minute flies by! I got 5 and dropped it. I probably took a few too many seconds resting. I got 5 more reps. I had 10sec left when I dropped it the second time. I quickly picked it back up and got one more rep. The clean itself isn't hard, but transitioning back down to the hang is tough for me.

+
20 min run

September 21, 2012, Friday

A. Front Squat @ 20X1; 3x3; rest 3min
B. Deadlift - build to  easy single
C. Deadlift 8x3 @70%; rest 1min
D. Side Bridge w/ 15#; 45sec/side x5; rest 45sec b/w sides

Notes:
A. 120, 130, 135#  These were ok. The third rep was difficult each time.
B. 115, 165, 185, 215, 225, 235# Felt ok
C. 195# These weren't too bad. I really wanted to drop it from the top, but I was able to hold on.
D. Adding 15# makes a HUGE difference. These were really difficult, but I managed to get all sets.

September 19, 2012, Wednesday

12min AMRAP
5 kb 70#
7 wall ball
9 box jumps

Notes:
7+3kb
I am still not recovered from the weekend. I felt like I was crawling through this. The 70# kb felt more like it weighed a ton. Had trouble keeping my balance. Wall balls weren't too bad. Box jumps were very slow. I was rebounding at the bottom, but I was barely making it up. My legs were jello. A little disappointed in this.

September 18, 2012, Tuesday

A. Squat Snatch from high blocks - 1tough rep EMOM for 10min
B. OHS @33X1; 5x3tough reps; rest 2 min
C. Front Rack Walking Lunges 10/legx3; 75#
+
3 rounds
15 kb 53#
20 burpee
15 kb
 20 situps

Notes:
A. 65, 65, 75, 75, 85, 85, 85, 85, 85, 85#
The last couple got really tough. I wasn't able to get a successful squat on the last one.
B. 105, 110, 115, 115, 115#
Reps 1 and 2 would feel great, but rep 3 was a doozy. When I got to 115 my elbow felt like it was trying to overextend, so I stayed at that weight for the last three sets
C. My booty is still so sore from Saturday and I have a huge bruise on my knee from the lunges. These were not fun. I stayed with 75# on all sets because I don't think I could have gone any heavier. I was wobbly on all sets.
+
11:25
KB felt good. I only broke up one set and that was because my hand was sweaty and it slipped. Burpees were slow.

September 17, 2012, Monday

15-12-9-12-15
power cleans 95#
pullups
box jumps

Notes:
I did this in 14:something. I wasn't pushing hard. I more just wanted to get the blood flowing and some of the soreness out. I broke everything up a lot and stepped down on the box jumps.

September 15, 2012, Saturday - Iron Athlete Challenge

Iron Athlete Challenge - 5th place RX
I ended up doing a lot better than I thought I would. I hung in there with 3 regional competitors and was just 1 point away from making it to the podium. Not too shabby.

Event #1
5 min to find Clean & Jerk max - 165# (4th place)

I think I had adrenaline coming out of my ears. Started at 145#, then bumped up to 155#. 155 was my current PR. I got this pretty easily and felt great. Went up to 160 and got that pretty easily, too. Loaded up 165. I got the clean, but didn't drop under enough to stick the jerk. Took a few deep breaths and  tried again. Nailed it! I was so pumped! I tried 170 twice, but it was a no go. I would have been happy with 155, but 165 was what I was shooting for, so I'm really happy with this.










Event #2
21-18-15-12 GHD/Pullup - 6:40 (4th place)
This didn't go great, but I knew going in the pullups were going to be a challenge. All the GHDs went fine. Got my first set of 21 pullups unbroken. The second set of pullups I think I got 10-4-4. I don't remember what I did on the next 2 sets, but they were more broken up that I wanted. I am proud of myself for staying calm and sticking with it. I never let my breathing get out of control. This time was 4 seconds faster than the last time which isn't a lot, but better is better.

Event #3
200m shuttle run, 15 thruster 65#, 25 box jump, 15 thruster, 200m shuttle run - 4:06 (5th place)
This one went so much better than I was expecting. I took the first shuttle run at a pace I felt comfortable with. I may should have gone a little faster. First set of thrusters felt decent. Just about everybody in my heat got to the box before I did, but I know that my thrusters are slow. My box jumps went really smoothly. All under control and unbroken. I got back to my bar before a few people. Second set of thrusters were tough, but I got them unbroken and took only a short pause between a few reps with the bar racked. As I set out for my run I spotted Sarabeth not too far ahead of me and was determined to catch her. My legs were dying but I was pushing through it. The last 50m I went into an all out sprint and caught her in a photo finish at the line. Edged her out by1 second. I knocked almost 40 second off of my previous time. My breathing was a lot better on this that my last attempt. The first time I did it I was sucking wind big time. Grayson kept yelling at me to slow down my breathing. This time my breathing was completely under control until the last sprint at the end.

Event #4
50 burpees, 30 kb 35#, 400m run, 50 goblet lunges, 400m run, 30 kb, 50 burpees - 15:15 (5th place)
I've now done this workout twice and will never do it again. First set of burpees and kb didn't feel too bad. By the time my heat went there were divots in the ground from the burpees. Every time my chest hit, a cloud of dust came up. I was breathing in dirt and getting it all in my eyes.  Legs were a little tired on the first run. The lunges were awful. I took a short break after 25 reps. The second run hurt. My legs were dead. Second set of kb went fine. Last set of burpees were very tough. Janice Marie was next to me. We were going rep for rep on the burpees until we got to about 35 and I died. I wish I could have held out. If I could have held on and beaten her I would have tied overall for 3rd. I just had nothing left in the tank. My breathing wasn't too bad, but my muscles were just exhausted. I did shave around 30 seconds off my last time.

I have another competition in 2 weeks. There are over 200 individuals signed up. Hopefully it will go as well as this one did.

September 13, 2012, Thursday

3 sets; rest 2min
10 kb 35#
10 burpees
+
3 x 400m run; rest 2min

Notes:
:41, :40, :40
Got all the burpees with feet together up and back.
+
1:25, 1:28, 1:33
I HATE RUNNING ON HILLS. 'Nuff said.

September 12, 2012, Wednesday

A. Hang Squat Clean @95#  3x5; rest 90sec
B. Split Jerk @95#  3x5; rest 90sec
+
3 sets; rest 90sec
10 thrusters
10 box jumps

Notes:
A. and B. felt good
+
:41, :39, :42
Box jumps were all over the place. I wasn't getting good rhythm. Kept getting on my toes on the thrusters. Dropped the bar at the bottom of the squat in the third set from getting too far on my toes and falling forward. Ugh...

September 11, 2012, Tuesday

 Power Clean and Jerk build to a heavy single
+
 21-18-15-12
GHD
Pullups

Notes:
95# x3, 115x3, 125x3, 135x2, 145x1, 155#x1
These felt good til I got to 155. It was ugly.
+
6:43
My goal for the competition this weekend has changed. I am now just trying not to come in dead last. I'm very disappointed in this time. I was very dizzy coming off the GHD. Granted I woke up yesterday with an awful head cold and I'm pumped full of cold medicine. I got the first set of pull-ups unbroken. The second set I had to break up into 10-4-4. I really wanted that set unbroken. Surprisingly my abs played a big factor in my pull-ups. By the set of 15 my grip was gone. Broke that into 8-4-4. The last set of pull-ups was just a mess. I'm not sure what the reps were. I got all the GHD unbroken, but it was hard to know when to breathe.

September 9, 2012, Sunday

5min ON/ 3min rest
150m run
10 thrusters 65#

150m run
10 pullups

150m run
10 goblet lunges 53#

150m run
10 kb swings 53#

Notes:
3+150m
4
3+150m
3

The thrusters HURT and were super slow.
Pullups went fine.
Goblet lunges were horrible.
I subbed kb swings because I couldn't handle another set of thrusters.
I didn't push very hard on any of these.

September 8, 2012, Saturday

5 sets; rest 3:30
5 burpees
15kb swings 53#
30sec sled push

Notes:
My quads and my ego were still destroyed from the day before. Burpees felt fine. The extra 5 kb swings made a huge difference. I thought my quads were going to explode on the sleds.

September 7, 2012, Friday

A. Back Ext @40X0; 3x10; rest 60sec
B. Power Clean pause at mid thigh  1.1x3; rest 90sec
C. Split Jerk 1.1x3; rest 2min
+
3 sets; rest 90sec
15 thrusters 65#
25 box jump
15 thrusters

Notes:
A. These went fine. My hamstrings were finally loose enough I could do them.

B. 125, 135, 145#
I had one fail on 145. Chris said I got on the ball of my foot between the deadliest and the clean causing my pull to off.
C. 135, 145, 155#
I was pretty pumped that I got 155# twice. That was my 1RM.
+
3:25, 4:57, 5:? something
This was terrible for me. I was a little defeated before I started. I knew how much it sucked doing it one time, so the thought of having to do it 3 times was not at all appealing. My quads tightened up during the first set of thrusters even though I stretched extra between the strength and this. I think I completely gave up mentally during the first set of box jumps. Getting back to the thrusters my quads were on fire and my grip felt awful. The next 2 sets were a big ole' mess. I got upset with myself which made my breathing go out the window. I was close to hyperventilating at one point. I haven't felt this defeated in a while. What little confidence I had about next weekend has gone out the window. I have video of it, but I'm too embarrassed to post it.

September 6, 2012, Thursday

Rest Day
I actually took a rest day and went and got a much needed massage. Hopefully it'll help me PR next weekend.  :)

September 5, 2012, Wednesday

3 sets; rest 3min
5 KB 70#
7 burpees AFAP (feet in/out together)
45sec AirDyne
+
4x800m run

Notes:
1:22, 1:19, 1:19
The 70# didn't feel too bad. I think the first round was slower because it took me a second to get my balance on the first swing with the 70. Burpees went fine. AirDyne hurt.
+
3:21, 3:33, 3:33, 3:34
I HATE RUNNING AT THIS GYM! We only have a 400m run, so running a 800 I have to stop and turn around 3 times which sucks. The inclines just kill me. I feel like I'm running in quick sand. It's sad that something I used to enjoy so much is now torture.

September 4, 2012, Tuesday

A. Power Clean & Jerk 1.1x4; rest 4min
B1. Pullups 4x21; rest 10sec
B2. GHD situps 4x18; rest 3min

Extra:

ran 1 mile at a steady pace

Notes:

A.135, 140, 145, 150#  These felt a little off today. I was off balance of my cleans and my jerks didn't feel as solid as they normally do. No fails, but they weren't pretty.
B1. These seemed tougher than last week. I got them all unbroken, but my grip was going early.
B2. I kept sliding off the pad which was causing me to have to use bad form.  I had to break up the last 2 sets to re-adjust. I really have to reach to hit the ground which I think is what is making me slide. At one point my shoe almost came off I was so stretched out.
C. My hamstrings are crazy tight from yesterday and my back wasn't feeling great after the GHDs so I didn't do the back extensions.

September 3, 2012, Monday

Filthy Fifty
50 box jumps
50 jumping pullups
50 kb 35#
50 walking lunges
50 K2E
50 push press 35#
50 back ext
50 wall balls
50 burpees
50 DU

Time: 23:23
I don't remember this one being that rough, but I knocked 4 minutes off my time.

September 2, 2012, Sunday

5min On/ 3min Off
5 GHD
5 pull-ups

10 burpee
10 box jump

5 goblet lunges 35#
5 kb

Notes:
GHD/PU - 7 rounds  These went well. Lost a lot of time moving between movements. I moved the footpad up and easily hit the floor.

burpee/box jump - 3+7 box jump    These were slow. We tailgated yesterday afternoon/night and I was feeling it today. I really focused on over-exagerating my hips opening at the top.

lung/kb - 9+4lunges    These went ok. Got the first 4 rounds without setting down the kb. After that I set it down between sets.

I'm starting to feel shin splints coming on, so I didn't do the last set of bear crawl/box jumps.

+

Back Squat 5x4
85, 105, 115, 125, 135#

OHS 3-3-2
95, 115, 135#

September 1, 2012, Saturday

A.M.
5 sets; rest 4min
5 burpees (feet in/out together)
10 kb 53#
30sec sled push

Notes:
The burpees and kb felt great. My legs were still a little beat up from yesterday and the sled did not make them happy, but it went ok.

Later A.M.
Row 3min @ 2:00pace/ Row 3min @ 2:45 pace x4

Notes:
This was miserable. I wasn't able to keep a 2:00 pace. The first 2 sets I kept it under 2:05. I had to take a short breather after the 2nd 2:00 set, and then between the remaining 2:00/2:45 sets. The 3rd and 4th set I was doing good to keep it under 2:10. My quads were shot. They were on fire within the first minute. My breathing got out of control because I got upset that I was doing so poorly.