1/30/08

Barbell TGU:
1-1-1-1
65-65-65-45

Deadlift:
5-5
308-278

Weighted dips:
5-5-5-5-5
25-30-35-40-45

Sit-ups:
5-5-5
Weighted with about a 25# sand bag

Pinch grip DL:
several singles, got 3x10# plates for a single with each hand

1/29/08

Session 1:
OHS:
5-5-5-5-5
111-116-121-126-136

Weighted pull-ups:
5-5-5-5-5
25-30-35-35-35

Deadlift:
5-5
303-273

Farmer carries:
90# DBs one complete circuit of weightroom in two sets.

Session 2:
Put together a little circuit of-
15 kipping pull-ups
5 hanging leg raise
8 combo ab drill that I don't have a good name for
20 push-ups

and ran through it 3 times. After the first and second rounds I rowed 1000m. Times were 4:29 and 4:25. I wanted this session to be a little easier, because I was feeling kind of beat up from the first session.

1/28/08

Session 1:
TGU:
6 minutes with 24kg KB

Pull-ups:
8-8-8

Deadlift:
5-5
295-265

Session 2:
Pistol:
1-1-1-1-1
55-60-65-65-65

Pull-up/push-up ladders:
5x (1,2,3,4) with multiplier of 2 on push-ups

Session 3:
Pull-ups/push-ups
12/24-4/8-4/8

24kg KB snatch:
5-5-5-5-5

Sledge Levering:
variety of angles

1/25/08

Kipping pull-ups:
15-15-15

Deadlift:
5-5
311-281

Not much work today. I'm still a little under the weather and felt absolutely exhausted while I was trying to lift. I might take a do over on this week and consider next week the first week of a four week cycle.

1/24/08

Session 1:
Deadlift:
5-5
301-276

DB Press:
3-3-3-3-3-3-3
65-55-60-65-55-60-65

1/22/08

Session 1:
Deadlift:
5-5
296-266

Farmer carries:
3x40m carries, first with 100# DBs, second two with 90#

Hanging leg raise:
5-5-5-5-5

Kipping pull-ups:
15-15-15

Session 2:
OHS:
5-5-5-4-1
111-121-131-141-151

Rower:
3x500m
1) 1:48
2) 1:45
3) 1:48

1/21/08

TGU:
5 min. with 24kg KB

Deadlift:
5-5
290-260

Pistols:
1-1-1 L/R
all with 24kg KB in rack position

Pull-up/push-up ladders:
(1,2,3,4,5) (1,2,3,4) (1,2,3) (1,2,3) (1,2,3) (1,2,3) (1,2,3) These were basically competitive ladders with 30 seconds rest between ladders. I did 2 push-ups for every pull-up, so the push-up rungs looked like 2,4,6,8,10

24kg snatch:
5-5-5-5-5 L/R

Sledge levers:
3 reps in a variety of ranges of motion. Side to side, front to back with arm straight in front or hanging at my side.

Colin. I will comment on your blog tomorrow. Work has been a nightmare lately. Big deadline approaching on Feb 1.

No testing this cycle

So, this is pretty lame, but there will be no testing today because I somehow hurt my shoulder getting out of bed this morning. The injury actually dates back a little over four years, when I tore up a bunch of stuff in an intramural wrestling match in college. It has never really been the same since, so it's not too surprising. I will take today and tomorrow off and then see what I can do on Monday.

In the meantime, here is the tentative schedule for the upcoming 3 weeks.
Monday:
- 5 minutes of TGU
- PTP deads
- Weighted pistols
- Pull-up/push-up ladders
- KB snatch (probably just 5x5)
- sledgehammer levering

Tuesday:
- Kipping pull-ups (3x15)
- PTP deads
- OHS (5x5)
- Hanging leg raise
- Farmer carries
- Sprints on C2 rower (3x500 or similar)

Wednesday:
- 5 min TGU
- PTP deads
- Press (7x3)
- 50 pull-ups in as few sets as possible
- Snatches (high volume)
- Spider push-ups

Friday:
- Kipping pull-ups (3x15)
- PTP deads
- Power clean (triples on the minute for 12 minutes alternating between heavy and medium)
- Press (10x2)
- Sprints on C2 rower (3x1000 or similar)
- Finger roll-ups

Saturday:
- 5 min TGU
- PTP deads
- Front squat (5x5)
- Pull-up/push-up ladders
- Snatches (7 minutes)
- Pinch grip around-the-worlds

1/17/08

Another day of screwing around.

133# suitcase deadlifts:
3-3-3 L/R

Crush grip machine:
5-5-5 L/R
90-70-70

Good morning:
5-5-5
95-95-95

Push-ups one hand on med ball:
20-20

Kipping pull-ups:
10-10-10

65# DB snatch:
5-5-5 L/R

1/16/08

Basically I just went to the weightroom and screwed around. To call it training would be a bit of a stretch. I will try to remember all the dumb stuff I did.

Pull-ups:
10-10-10

Clean:
5 reps at 133#

Split jerk:
4 reps at 133#

Hack squat:
5 reps at 133#

95# behind the back finger rolls:
15-12-9

Box squat:
2-2-2-2-2-2 with 155#

Ordered a Captains of Crush Trainer gripper today.

1/15/08

Pull-ups:
15-5-7-7-7-7-7-7
Variety of grips on the sets of 7

Deadlift:
2-1-1-1-1
133-223-273-273-273

Seesaw press:
5-5-5
50#DBs

Crush grip machine: (2 45# plates and a 25#)
12-12

Spider push-ups:
12-12

Plate pinch around-the-worlds:
15-15
with 2x 10# plates

Farmer carries:
Two carries with 85s for about 40 meters each carry

1/14/08

Easy weeek!

24 kg KB C&P:
5x (1,2,3,4) plus same number of pull-ups on each rung as suggested in ETK

In the evening I did-

24kg snatches:

5-5-5-4-3-2-1 L/R

16kg Snatches:

20L/20R

I think I could have maybe gotten a few more, but 40 was not in the cards. My hands are still pretty tender. I hope they toughen up soon.

1/12/08

TGU:
5 minutes with the 24kg KB

Deadlift:
1-1-1-1-1
280-320-340-300-340

Pull-ups:
4x (1,2,3,4,5)

Snatch:
about 20 per side

Swings:
10 two handed swings every 30 sec. with 24kg KB
total of 10 sets of 10

1/11/08

Deadlift:
5-5
315-285


HSPU:
5-5-5-5-3


Oddly enough these are getting worse. I am thinking ladders 2x weekly in the next cycle. Still not a main priority, but overhead strength is generally important to me outside the TSC, so I would like to see these improve.


Snatch:
24kg KB 5/5 on the minute for 10 minutes. Tore up the hands a bit, but not as bad as before thanks to putting a layer of cloth between palm and KB.

Pull-ups:
5x (1,2,3,4,5)
Every ladder was a different grip. First two were alternated grip, then supinated, pronated with thumbs, and pronated thumbless (the way I usually do them)

1/9/08

Deadlift:
5-3-2
278-298-318

Power clean:
2 reps on the minute for 10 minutes. 199# for all reps

Press:
3-3-3-3-3-2-3
135-155-145-155-135-165-145

Crush grip machine:
5-5-5
with 3x45# plates

Snatch:
24kg KB approx 20 times per arm (mostly singles as I still have no chalk and hands were getting torn up)

Pull-ups:
10-10

1/8/08

Session 1

TGU:
5 minutes with 24kg KB

Deadlift:
5-5
305-275

Session 2

Pull-ups:
7x (1,2,3,4,5)

Snatch:
5x5 L/R w/ 24kg KB

Eye level vs. overhead swings

Colin-
Without getting too deep into the discussion of which is "better," here is an article that details the CrossFit position on swinging to overhead. I do not know that one is always better, but I do think there are convincing arguments being made by both camps, so I do both. In particular when I do CrossFit workouts that require swings, I do the overhead variety, because that is the prescribed method for that workout. This allows me to compare times with others and gauge my level of fitness. Hope this helps.

1/6/08

TGU:
5 minutes with the 24kg KB

Deads:
3-3-3
330-310-290

(Approximately 2 hour break, though I did do some heavy labor during this time. I had to go up to my mom's river place and move all the boats because the river is already pretty high and it's going to rain all week.)

Pistols:
5 singles each leg with the 24kg KB

Conditioning:
5 rds for time of-
25 swings (CrossFit style overhead swing w/ 24kg KB)
5 ring muscle-ups

16:46

I actually think I could have gone faster, but I was kind of tired today for various reasons. After the TSC I plan to place a lot more emphasis on conditioning, doing the CrossFit WOD about three days a week, with deadlifts still every day, and squats and presses on the days I don't do CrossFit. I was also thinking of doing some random skill work each day after the deadlifts but before the CrossFit stuff. I might do the old Dan John WoR 2000 idea and roll a die to determine one lift or skill to work on. I have heard this was the way CrossFit was run in the early days, with a bit of strength/skill work followed by a smoker of a conditioning workout.

1/05/08

Colin- you asked about rest between sets. On deadlifts I usually don't time it, but it's around 3 minutes. This is basically true of all my lifts. I sometimes time it, but not all the time. When I did ETK at the beginning of 2007 my C&P would stretch out to almost an hour sometimes, so I know what you mean about that. It was even worse when I was doing pull-ups as well. Today I only timed my rests on the pull-ups (30 seconds between rungs, a full minute between ladders) and HSPU (3 minutes). For the deads and TGU I just winged it. Something I've noticed about myself is that I do better on ladders when I time the rests. It seems like if I enforce a longer rest early on, I do better later in the workout. The new gymboss is especially handy for that because it is so simple to use. I also feel like I need very little rest when doing singles, even heavy ones. On today's deads I felt fresh after just the time it took to change the plates, whereas with sets of 5 I really feel like I need a good break.

Pull-ups:
3x (1,2,3,4,5)

TGU:
5-5
33-28

Deadlift:
1-1-1-1-1
280-320-340-300-340

HSPU:
5-5-5-4-3

Was a little disappointed in the HSPU numbers. I thought for sure I'd get 5x5 today. I think on the next 3 weeks I may go to a ladder style workout on HSPUs and do them 3x weekly in an ETK format. This would mean eliminating other pressing, but I think it would work well, and I'm not really concerned with developing my press right now, since it won't be tested at the TSC.

1/4/08

Deadlift:
5-5
298-273

OHS:
5-5-5-5-4
111-121-131-141-151

Power clean:
10X2 on the minute
199 for all

1/2/08

Deadlift:
5-3-2
275-295-315

Press:
3-3-3-3-3-3-3
135-145-155-140-160-135-150

Front squat:
5-5-5-5-5
140-160-180-200-220

Pull-ups:
1,2,3,4

Another workout cut short by time constraints. I have a big project for my job, so off to do that.

Edit: I tried to cut it short, but the pull-up bar beckoned, and after that the kettlebell was laughing at me...

Pull-ups:
4x (1,2,3,4,5)

Complete as many rounds as possible in 10 minutes of:
- 10 Swings (5L/5R)
- 5 push-ups (alternating fingertips and knuckles)

Got about 5 minutes deep when the phone rang. I had done 7 rounds

One minute break to talk on phone (business, not pleasure)

6 rds plus 7 swings in remaining 5 minutes

13 rds total, plus the extra swings

1/1/08

Was in a bit of a hurry, so I did a stripped down workout. No pull-ups or KB work, just DLs and some nasty conditioning.

Deadlift:
5-5
290-260

Grip work:
- Around the worlds with 2x10# plates
- Sledgehammer lever drills
- Sledgehammer side to side tosses

Tabata front squats:
Used 95# and got "eights" across. I did this a little bit differently than I usually do, and deliberately kept the pace slow on the first rounds in hopes of keeping 8 reps in the last rounds. It worked, and now I just have to up the reps for the earlier rounds. Can't help feeling good about my performance though. The last three rounds or so were ragged edge. I felt like I would die if I had to do even one more set, and after it was over all I could do was lie on the floor. So basically it was the perfect workout. In the article I linked, Dan John talks about some people who have gone as high as 155 and still gotten eights, so there's still plenty of room for improvement here.