Wednesday, August 31, 2016

Thursday/Hard 7

Day 7 

A. A. Squat Clean clusters rest 30 seconds btwn lifts rest 3 minute btwn clusters x3 

245 felt a little off but ok. Caught one weird and hurt should but kept going, didn't happen again. 

B. Pause Front Squats 5x3 rest 2 min btwn sets 5 second pause in bottom of front squat 

225 just really trying to come straight up and not forward or let knees claps. 

 + 30-24-18-12-6 AB Cals Wall Ball Tosses 30lbs


Really hard. Everything but more anaerobic issue vs tired arms or legs.  Struggled with 30lb ball a bit had to break most sets up 3times

Monday, August 29, 2016

Monday/Hard 6

Day 6 

A. Clean Grip Deadlift Cluster rest 20 second btwn reps rest 2 min btwn sets x5 

245, 245, 265, 265, 285

Difference between last weeks set of 3 and this week 2 is big. Hands do much better with 2. Easy on body, hard on hands but maybe can do a little more weight. Should have started heavier but though I would more trouble after last week at 245 was so hard. 

B1. Tempo Single Leg Romanian Deadlift 4-6 Reps rest 1 min btwn legs x3 3 seconds up 3 seconds down 1 second pause at both the top and the bottom 



B2. Seated Good Mornings 8-10 reps rest 1 min x3 



Harder then usual in mid/low back. 

B3. Low Ring Hamstring Curls 12-15 reps rest 1 min x3 


Shit is hard

B4. 15 Deadlifts AFAP @ 225lbs rest 4 min x3

Yup, about 20sec each time. 8-10: easy. Last 5 little slower and harder. 

Sunday, August 28, 2016

Sunday/Easy 3

Day 3 

Ran for 40mn and then 15mn of rowing

Run had to run pretty fast for first 15mn to get up around 150bpm, about 8:15pace. Then run a little hill and settled into about 9:15-9:30pace. Sometimes would spike to 160 on a hill and then I would walk for about 20sec to bring back down

Row was steady at 140bpm, 2:15pace, 18 strokes per mn. 

A1. 10 reps each arm 90-90 rotator cuff and scap faciliation x3 A2
5 reps sidelying screw driver each side (video these for me please) x3 A3
10 Cat Cow T-Spine Focus x3

I'll text videos just recorded one of the sets, also a video of some of the pt stuff I'm doing. 

Yup did all this and my pt stuff. 

Friday, August 26, 2016

Friday/Hard 5

Day 5 

A. Front Squat 4-4-3-2-1 rest 2 min btwn sets set of 4 have to be heavier or same weight as set of 4 on Day 1 

255 x4
255 x4
265 x3
275 x2
295 x1 

295 was surprisingly easy considering how hard everything else felt. 

B1. Glute Ham Raises 10-12 reps rest 2 min x4 

11 for all

First 8 are easyish every round then super hard for last 3. 

B2. Seated Good mornings 10-12 reps rest 2 min x4 

135lbs x12 for all

+ 3 min AMRAP 
5 Cal AB 
5 Power Cleans 205lbs 
10 Box Jump Overs 24" 
Rest 2 min x2

2 rounds + 7 (2 pc's)
2 rounds + 5cals

I may as well have spent the whole time doing power cleans. They are terrible right now, my pull suck and I'm not hitting my thighs but hitting my pelvic bone instead. My left foot is moving but my right isn't and feel like all the weight is on my right. My rotation with my elbows sucks too, right side more. 

I wonder if some of the pt stuff is making my back and shoulders tired/tight. I dunno. 

It's all good, just don't know why pc's were so tough today and yesterday. Maybe not enough warm up for upper body. Whatever

Thursday, August 25, 2016

Thursday/Hard 4


A. Defecit Deadlift 5x5 rest 2 min btwn sets 


Standing on plates. 

B. Weight Pull ups 5x5 Rest 2 min btwn sets 

With 20lb weight vest, have to come to complete dead hang or it hurts shoulder. Kinda seemed too light until the very end. 

+ 3 Rounds for Time 
400m Run 
15 KB Swings 70lbs 
15 Burpees
500M Row 
15 HPC 95lbs 
15 Burpees 


Run was ok, slowed down as I went.
All kb's unbroken. A little shoulder pain at the top but nothing with stopping for. I paces all my burpees until the very end, didn't want to spike my heart rate too much so I stayed consistent on them but I sprinted last 15 to get done by 25mn and just made it. Row was slow, probably way to slow but I was struggling, about 1:50-2:00 pace. I sucked at the hpc, I just couldn't get a rhythm down. Broke each round up once or twice. 

My first total round took about 7-7:30mn, I don't know what the splits where on other rounds. I lost a bit of time on second round because both shoes came untied. 

Felt tougher then it should have today. I had just done physical therapy and had a massage right before that. Not sure if that had any impact. 

Monday, August 22, 2016

Monday/hard 3

Day 3 

A. Squat Clean clusters 1.1.1 rest 30 seconds btwn lifts rest 3 minute btwn clusters x3

255 for all. Fairly solid. 

B. Pause Front Squats 5x3 rest 2 min btwn sets 3 second pause in bottom of front squat 

225, I think the weight was right. Seemed light but really tried to make my first move out of the bottom straight up. It's a struggle because my body wants to come forward. This was good for me. 

 + 10 Min AMRAP Row 200M 12 thrustres @ 115lbs 12 Box Jumps 30"

3 rounds + row and 7

This was all ok. 
Thrusters: 12; 9,3;8,4
Row: first round 1:35, second third and fourth 1:50
BJ: slow but consistent. 

Felt the hips

Sunday, August 21, 2016

Sunday/Easy 2

Day 2 
A1. Cross over step up to Knee height box 10 reps each leg rest 1 min x4 


A2. 3 Pause Cossack Squats each leg with 35lb KB hold KB @ chest Hold Bottom of Cossack squat for 10 seconds rest 1 min x4 


A3. Rear Foot Elevated Split Squats 10-12 reps light dumbells in each hand rest 1 min x4 

Yup- don't have db's at home so held the 35lb kettle bell. 

B1. Foam Roller, Barbell T-Spine Stretch rest 30 seconds x3 


B2. 30 Second Front Rack Hold with 100% Front Squat Max (focus on keep your shoulder blades together) rest 2 minute x3 

315 I front squat may be 305, not sure but plates seemed easier to put on. This shit was hard. Not nearly able to keep shoulder blades together and I'm a little confused by that. When I went to oly seminar a while ago, they spoke about creating a shelf for the bar which means spreading the shoulders apart and bringing forward. 

+ 20 min Z1 work

Close enough. Took 1.5hr long hike with Luca and Kelly at Afton today. Carrying Luca on back. 

Saturday/Easy 1

Day 1 
A1. Single Arm Plank 30 seconds R and L side rest 1 min x4 


A2. External Dip Support hold AMSAP (as soon as you start to get wobbly come down) rest 1 min x4 

Get wobbly pretty quick, like....I start off wobbly so I head for 15-20sec each time. 

A3. KB Windmills 5-7 reps rest 1 min x4 

Used 35lbs. Right shoulder much more
Difficult but not really painful so ok

A4. 10 Scap push ups rest 1 min x4 

Really trying to thing about bringing shoulder blades in and down. Not just in. Hard to bring down for me. 

A5. 10 Cat Cow rest 1 min x4 


B. 5x 60 seconds bent Knee hollow body hold


All of this was surprisingly difficult. Probably really good for me. 

Thursday, August 18, 2016

Thursday/Hard 2

Day 2 

A. Clean Grip Deadlift Cluster 3.3.3 rest 20 second btwn reps rest 2 min btwn sets x5 


baby thumbs. Pull is really easy. Not easy on grip. 

Had to go down to 225 after 3rd set. Left hand is coming off. Loosing hook grip. Finger I cut off isn't helping. No chalk isn't helping either. 

B1. Tempo Single Leg Romanian Deadlift 6-8 Reps rest 1 min btwn legs x3 3 seconds up 3 seconds down 1 second pause at both the top and the bottom 

6 very hard

B2. Seated Good Mornings 10-12 reps rest 1 min x3 

95lbs probably too light but didn't want another bar in the mix. 

B3. Low Ring Hamstring Curls 12-15 reps rest 1 min x3 

12 holy fuckballs, shit is hard. 

B4. 15 Deadlifts AFAP @ 225lbs rest 4 min x3

UB, about 20sec for all. Fast through 10, then slow a little

Wednesday, August 17, 2016

Wednesday/ Hard 1

Day 1 A. Front Squat 5-4-3-2-1 rest 2 min btwn sets 


My legs/hips are tighter then I thought they would be after Ragnar. Coming a bit forward. Surprised that front rack is hurting shoulder, hasn't been an issue in past. 

B1. Glute Ham Raises 10-12 reps rest 2 min x3 

11 these are pretty hard for me. Always have been. 

B2. Seated Good mornings 10-12 reps rest 2 min x3 

135 x10
135 x10
135 x10

+ 5 min ARMAP 10 Cal Assault Bike 10 Power cleans 185lbs 30 Double Unders

2 rounds. Actually a few dubs shy but close enough. Did all power cleans as singles. My pull sucked. Not sure if tired from Ragnar, from a,b; or just from not working out enough lately. 

Felt good to get it in and time was the right amount, about 1.5hrs from time I walked in door to when I left, including changing before and after. 

Tuesday, August 9, 2016

Tuesday class

Did class workout. 

8 front squats 185
8 bar facing burpees
200 m run

Rest 2 MN

8 deadlift 185
8 bar facing burpees
200 m run 

Start over at 12 and 24. So a total of 3 rounds. 

Didn't keep track of all my times but I beat everyone. On a few of the squat rounds Noah was ahead of me when leaving the gym but I beat him by a lot on the run. 

My rounds of squats were:
1:17, 1:16, 1:16

DL rounds were faster but don't remember times. 

Monday 8/8

Don't want to do anything to hard because of Ragnar this weekend. Also a bit time crunched

Emom until failure. Squat clean, started at 185, added 10lbs every MN. Got to 275. Everything felt heavy but I was happy with how it ended up. I caught 285 but got stuck in bottom


10mn AB, 30 sec at 50rpm, 30 sec at 66/67. 


8/7/16 Sunday

Paddle boarded 7/8 miles

8/6/16 Saturday

4.5 mile run at cabin

Wednesday, August 3, 2016

Day 17/ Tuesday

Day 17 A. Push Jerk 2-2-2-1-1-1 rest 2 min inbetwen sets 

225 x2
225 x2
235 x2
245 x1
245 X1 
245 X1

Tried to keep it conservative today

+ 10 Rounds for Time 200M Run 1 Push Press @ 90% 1rm

11:25 ok, push press at 205

Monday, August 1, 2016

Day 16/ Monday

Day 16 

A. Back Squat to a 5rep Max 

315 that was not good. Maybe I need rest day. I was planning on doing 3 reps for warmup at 315 but I struggled so much that I'm calling this my 5rep max for today. Although I'm sure it's not true. I think I did 5x5 at 315 a few weeks ago. But this was not present today. 

B. Back Rack Walking Lunges 12 total steps rest 2 min x3 


+ AB 10 Seconds 5 Power Cleans @ 225lbs Rest 2:30 x5

1:02 terrible. 3squat 
1:03 2 squat
1:36 3 squat
2:20 all squats. Missed 2
2:30 all squats.

Just fought through. Really wanted to quit. That was really bad but whatever. All good. I probably needed a rest day but I won't be able to workout on Wednesday so I figured I'd push through until then.