5/30/12

I didn't get to workout last night because the boys were up a little later and then time just got away.

I woke up this morning and did:

HBBS: 225x3, 255x3, 275x3, 305x3, 275x3, 255x3, 225x3

21-15-9
FS 95lbs
Pull Up
Burpee

9:26

I suck at CF right now. All my strength numbers are going down and my conditioning is garbage. It's all on me. Tonight should be a little better. I'll stretch, take some glucosamine and advil and should be fine.

Night--

DL: 6x3 80% 350
This was surprisingly easy. I say surprising because my DL has been so pathetic. I'll keep going up 10lbs/week and patiently try to increase my 1RM.

5 Rounds
25 PP 95lbs
100 singles

13:03

5/28/12

I took Saturday and Sunday off cause I had done 6 days straight and my body needed a break. I wasn't too sore, just didn't want to hit the point of exhaustion. Yesterday, Memorial Day, I did two Hero WODs and a bunch of other stuff.

DT: 5 Rounds
12 DL 155
9 HPC
6 PJ
Time: 16:02

So freaking slow. Outlaw did this WOD and my score wasn't too bad. It should have been around 10-11 minutes which I honestly think I can do. I was feeling so crappy that I was woozy on the first round of pacing myself. I know it had less to do with the WOD and more to do with dehydration, lack of protein etc. Everything felt heavy for no particular reason.

100 Pullups

FS: 6x3 250lbs

JT: 21-15-9
HSPU
Dips
Pushups

6:50 Close to a PR, but I don't think quite a PR. First time I've been in the 6's in a long time. I did this in the afternoon after eating, drinking a bunch etc. Felt much better.

Snatch: 95x10, 115x5, 130x5, 135x5

5/24/12

12 Dips EMOTM 10 Mins

Snatch: Up to 135x3. My shoulders were hurting so I stopped. I'm going to stick to PC's because they don't kill my shoulders.

4 Rounds:
12 PS 75lbs
24 HRPU
36 Sit Ups

10:57

5/23/12

SJ: 135x7, 165x3, 185x3, 205x2, 225x1, 235x1, 245x1

40 Pullup
30 HSPU
30 Pullup
20 HSPU
20 Pullup
10 HSPU

7:57

ME 2 pd KB 1 min on/1 off

26-22-21-21

5/22/12

DL:
6x3 340 (75%)

PP: 135x10, 145x10, 150 4x10

1k row

--I got a late start and DL's are taking me a while to make sure I don't strain my back at all.

5/21/12

Back Squat:
315 4x3, 325x3, 335x3--Felt good and easy. Haven't done low-bar in a little bit so I was pleased with this.
PC: 135x5, 165x5, 185x3, 200x3, 205x3, 215x1

4 Rounds:
5 PC 185
10 Pull Ups
15 HSPU
Time: 9:40

5/20/12

FS:
225 3x5
235x5
240x5
245x5

Main Site Wod:
500 m row
30 BW Bench (155)
1000 m row
20 Bench
2000 m row
10 Bench

---done, and freaking hard for me. I need to row more.

5/18/12

Bench: 1 round = 5 reps of each x 3
Light: 135
Medium: 155
Heavy: 170

PC: EMOTM 8 mins
5 @ 185

PP: 3 Mins at each weight, EMOTM
165: 5 EMOTM
155 5 EMOTM
135: 7 EMOTM

5/17/12

I swear I get freaking sick all the time. I've now had pink eye which put me down for a full day and out of work for two days. I also didn't record what I did on Monday and Tuesday the 14th/15th.

5/14/12
HBBS: 6x3 80% 265
Weighted Pull up: 6x3 40lbs
HSPU: 50
30-20-10 Dips/HPC 135: 7:06
100 situps: 2:54

5/15/12
PS 95x5, 115x3, 125x3, 130x3, 135x1, 145x1, 155x1, 160x1 (PR), 135x5
PC: 160x5, 185x5, 195x5, 200x5

5 rounds:
5 DL 275
10 Burpees
Time: 4:03

5/17/12
DL: 3 EMOTM 5 mins at 345/5 EMOTM 5 mins at 315
My DL felt so crazy weak. Maybe it's because I haven't been feeling well.

PP/KB: 10 min EMOTM
Even: 5 PP 155lbs
Odd: 10 KB 2pd

PS: 95x5, 115x5, 135x3, 145x3 (sore shoulders and still had more to do so I stopped).

3 Rounds: 20 PP 135/30 Burpees
Time: 13:50

5/12/12

3x20 Clean Pulls/Shrugs 225
3x10 Weighted Dips 35lb

21-18-15-12-9-6-3
DL 225
Pull Ups

3 Rounds:
250m Row
6 FS 225
15 HSPU

Time: 11:04. Slow, but I had a cough attack and did the FS unbroken which was the goal.

5 Min Rest--

30-20-10
GHD
HRPU

Time: 5:24

5/9/12

BS: 6x3 83% 315
SJ: 210x6 (80%), 225x3 (87%), 235x3 (90%), 245x1 (94%)

21-18-15-12-9-6-3
HSPU
Pull Ups
Sit Ups

Time: 10:51

5/8/2012

Power Clean: 6x3 80% = 190
SJ from the front: 6x3 80% = 175
DL: did 1 rep at 355 and seriously strained something in my back. I don't know what's up with my DL right now but its frustrating me beyond belief.

3 rounds:
8 pp 155
30 DU

Time: 8:40

I was going so fast on the pp and I just suck and DU's. This should have been a much faster WOD.

5/5/12

I'm having a hard time remembering exactly what I did.

DL 225x5, 295x5, 315x5, 325x3, 345x7
FS: 225x3, 240x3, 250x3, 265x3, 275x3 (PR)

4 Rounds:
60m swim
10 HSPU

I feel like there was something more...can't remember.

Sunday--Rest

Monday:
BS: 225x3, 275x3, 305x3, 325x3, 345x2, 355x1, 265x20 (f) was able to complete 265x14 then 265x6.
Pull Ups: 4x3 weighted (35lbs) + continuous max effort
22-17-16-20

JT: 8:06
Far from a PR...not making progress and not the type of training day I had anticipated.

5/4/12

Wednesday:

Push Press: 135x5, 155x5, 165x3, 175x3, 185x3, 190x3

HSPU: 50

3 Rounds:

10 PP 155

15 KB

25 Pull Ups

15 KB

Time: 14:25

Thursday:

I wussed out. I had tons planned and then it got late and I only got my strength in.

High Bar Back Squat: 225x5, 255x3, 275x2, 305x2, 325x2 (PR)

That felt super solid and went up with decent speed.

DL: 3x5 365

That's obviously not even close to a PR but I'm really focusing on form and keeping a solid lumbar curve.

Friday (Morning):

Heavy Diane:

21-15-9

DL 275

HSPU

Time: 7:17

Pretty Good. I really am trying to refocus on my DL. Aside from the past two weeks I had hardly been doing DL's in WODs and I need to increase my rep schemes. This felt good. I would love to put this in the 5's which is totally doable in two weeks or so. I have tons planned for tonight, mostly metcons.

5/1/12

Active Rest Day

I went pretty hard Friday-Mon so I knew that my joints were going to be hurting, and they were.

FS: 225x3, 245x3, 265x3, 285x1, 300(F)

5/1/12

Sunday:

3 Rounds
50 KB
30 Pullups
15 PP 135

Monday:
Hang Power Clean: 135x3, 165x3, 185x3, 205x1, 225x1, 240x1(F), 205x5

Back Squat: 330x3, 340x3, 350x2, 365x1

Weighted Pull Ups: 5x5 35lb

4 Rounds:
5 DL 330
10 DU's
15 HRPU

Time: 7:37

This all felt super solid and I was happy with the work I've been able to do over the weekend. I'm seriously more motivated than ever. My true goal is to make it to regionals in 2013. I know that there are a million guys gunning for that but when I look at those that qualified this year, my strength numbers are either equal to or greater than theirs. I just need to get my metcon motor back to where it once was. I'll also be modeling my training off of Outlaw/Nick Urankar. I can't snatch as much as Outlaw because I'm just not flexible enough and it kills my shoulders. But I love what Rudy does. I'll also have the volume of Nick U. Lots of EMOTM, lots of heavy lifting and incorporating heavy lifts into my metcons to get the reps. Should be fun to finally train for something.