Wednesday, January 30, 2008

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

Tuesday, January 29, 2008

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.

Monday, January 28, 2008

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

Friday, January 25, 2008

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.

Thursday, January 24, 2008

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

Tuesday, January 22, 2008

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

Monday, January 21, 2008

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.

Saturday, January 19, 2008

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

Friday, January 18, 2008

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

Wednesday, January 16, 2008

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.

Tuesday, January 15, 2008

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

Monday, January 14, 2008

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.

Sunday, January 13, 2008

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

Friday, January 11, 2008

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

Tuesday, January 8, 2008

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

Monday, January 7, 2008

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.

Sunday, January 6, 2008

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.

Saturday, January 5, 2008

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.

Friday, January 4, 2008

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

Wednesday, January 2, 2008

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.