Saturday 12.31.11

Warmup:
-Dynamic Shoulder Stretching
-Front Squats: 85x5, 115x5, 135x5
-Strict Press: 45x5, 60x5, 75x5

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Front Squat: Training Max - 248
-162x5, 186x5, 211x10
Strict Press: Training Max - 135 
-88x5, 102x5, 115x7

Conditioning:
After a guy's night out last night, I figured it would be most beneficial to my training to maximize my strength efforts in order to reap the full benefits of the caloric intake from the previous evening.  Either that, or I have a food hangover.  Either way...no conditioning today.  EPIC FAIL.

*UPDATE*
Mike C. came into the gym and politely reminded me that I owe him 100 burpees because the Jaguars had less wins than the Raiders this year, so...

100 Burpees for time:
7:57

Thursday 12.29.11

Warmup:
-500m Row (1:46)
-Dynamic Shoulder Stretching
-3 Position Snatches (Power Snatch, Hang Snatch, Snatch): 45, 75, 87, 97, 108
-Deadlifts: 151x5, 194x5, 238x5

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Deadlift: Training Max - 431
-281x5, 324x5, 367x2
Weighted Chinups: Training Max - 104 
-68x5, 78x4 (failed 5th rep), 89x2

I am going to have to adjust the training max on my chinups.  Because of the relatively low max compared to other lifts, there just isn't much variance in the sets, and clearly the percentages were too high to get the full amount of reps in.  I may have to adjust deadlifts as well....not sure if I had a bad day or if my deadlift has suffered because it hasn't been a huge focus in the past few weeks.

Conditioning:
10:00 of "Filthy Fifty":
-50 Box Jumps @ 24"
-50 Jumping Pullups
-50 Kbs
-50 Walking Lunges
-45 Knees to Elbows

I was at about 6:30 when I started the K2E and my workout just stalled.  I may need to work on these, eh?

Wednesday 12.28.11

Warmup:
-500m row (1:56), then 3 rounds of:
-5 Clapping Pushups
-5 Strict Pullups
-5 Wallballs
-5 GHD Situps

Back Squat: 100x5, 128x5, 157x5
Bench: 72x5, 92x5, 112x5

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Back Squat: Training Max - 284
-185x5, 213x5, 242x8
Bench Press: Training Max - 205  
-132x5, 153x5, 173x7

Conditioning:
"Condensed GI Jane"
-Max Burpee Pullups in 10:00 (Bar approx 6" above reach)
77 Reps.

Friday 12.23.11

Warmup:
-Burgener Warmup
-3 Position Clean: 90#, 113#, 135#

SWOD:
-Power Cleans: 158x3, 180x3, 203x3
-Weighted Pullups: 3@63#, 3@72#, Max Reps @ 81# (3 total)

Metcon:
"Swat Ops Gone Bad"
Pullups, Situps, Pushups, Squats for Rounds of:
-1 minute
-45 seconds
-30 seconds
-15 minutes
349 Total Reps

Thursday 12.22.11

Warmup:
-200m run
-Foam rolling and various stretches
-Strict Press: 45x3, 65x3, 85x3

SWOD:
Strict Press: 95x3, 108x3, 122xMax Reps (5)

Metcon:
Tabata Mash-Up of:
-Double-Unders
-Ring Pushups

26 Double Unders + 8 Ring Pushups for a low score of 34.

Wednesday 12.21.11

Warmup:
-Bench press: Empty Bar x3, Random amounts of broad jumps, sprints, toes to bar, and a row

SWOD:
Bench Press: 158x3, 180x3, 203 x Max Reps (4)

Metcon:
"Jackie":
-1000m Row
-50 Thrusters @ 45#
-30 Pullups
8:08

I felt like I was well on my way to a PR in Jackie when some dude decided to pound on the door of The Compound incessantly for 5 minutes.  I finally decided to let him in thinking it was an emergency, but no, he wanted to check our breaker box for a light that went out.  Lost some needless time....oh well, I will get "Jackie" next time.

Tuesday 12.20.11

Warmup:
-Burgener Warmup

SWOD:
Snatch Grip Deadlift Shrugs: 135x3, 165x3, 185x3, 205x3, 225x3
Snatch 1RM: 95, 105, 115, 125, 135, 145x0 (fail 4x)

My biggest issue with snatching is catching the bar in the proper position.  My torso wants to lean forward during my full snatch, so when i try to get the bar directly over my head, it's too far forward and causes me to dump the bar.  I will be focusing heavy on the snatch balance to get my bar position down better.

Metcon:
Every minute on the minute for 10:00
-Perform 3 kb snatches (each arm, @ 53#)
-Max rep box jumps @ 24" for the rest of the minute
152 box jumps.

Thursday 12.15.11

Warmup:
-Back Squats: Empty Bar x 6, 135x6, 185x6

SWOD:
-Back Squats: 5x6 @ 75% 1RM (237#)

Metcon:
10:00 AMRAP of:
-20m Bear Crawl
-5 Tire Flips (#4 Tire)
-10 Strict Burpees (6-point with one foot vertical jump to terminate each rep)
4 Rounds + 20m Bear Crawl

Today was supposed to be my heaviest olympic lifting day of the week, but I woke up feeling like I had been hit by a truck.  It took all my energy to drag myself in.  I should have taken the day off, but with the prospect of 4 days off ahead of me, I couldn't stand to take a rest day heading into it.  So take the results (and the workload) for what they are.

Wednesday 12.14.11

Warmup:
-Bench Press: 45x10, 135x5, 165x3
-Deadlift: 45x10 (stiff-legged), 135x3, 225x3
-Power Clean: 45x5

WOD:
"Linda" aka "3 Bars of Death":
10-9-8-7-6-5-4-3-2-1 of:
-Bodyweight Bench Press (180#)
-1.5x Bodyweight Deadlift (275#)
-3/4 Bodyweight Power Clean (135#)
24:38

I haven't done a metcon over 10 minutes in quite a while, and I was feeling the need to work a little longer today.  So I decided to combine my strength work and conditioning into one...BAD DECISION.  This WOD seriously crushed me. I'm borderline disabled at this point.  One more day until my 4 days off....

Tuesday 12.13.11

Warmup:
-Burgener Warmup
-3 Position Snatch w/ Empty Bar
-3 Position Snatch @ 75#

SWOD:
-3 Position Snatch + 2 Snatch Shrugs @ 102#, 2 cycles (rest between each cycle), 3 Cycles @ 108# (rest between each)
-3 Position Clean @ 175#, 2 cycles (rest between), 3 Cycles @ 188# (rest between)
-Box Jumps: 3x5 @ 42"
-Chinups: 3x10 @ 5#

Metcon:
10:00 AMRAP:
-15 Power Snatches @ 75#
-30 DU
6 Rounds + 1 Snatch

Monday 12.12.11

Warmup:
-Chasing my daughter around The Compound for about 10 minutes
-Strict Press 45x5, 75x5

SWOD:
-Strict Press (Working weight = 135): 88x5, 102x5, 115xMax Reps (6)

Metcon:
10 Minute AMRAP of:
-5 Strict Pullups
-7 Push Press @ 65% Bodyweight (120#)
-9 Toes to Bar
6 Rounds + 3 Strict Pullups.

Whether it was the late night workout in the extreme cold, the five days off, or chasing my daughter around during the WOD, I just didn't have it tonight (did that cover all my excuses?).  Heavy Olympic lifting day tomorrow.  Let's hope that turns out better than today did.

Tuesday 12.6.11

Warmup:
-Burgener Warmup w/ Empty Bar
-Clean Complex (Power Clean, Hang Squat Clean, Squat Clean): 135#, 165#
-Rack Jerks: Empty Bar x3, 95x3, 135x3

SWOD:
-Clean Complex: 188x2, 200x3
-Rack Jerks: 2x3 @ 158, 3x3 @ 168
-Clean Pulls: 2x3 @ 238, 3x3 @ 250
-Box Jumps: 3x5 @ 44"

Metcon:
10:00 AMRAP of:
-4 Power Cleans @ 175#
-8 Pushups
-12 Situps
10 Rounds

Monday 12.5.11

Warmup:
Bench Press: Empty Barx10, 115x5, 135x5

SWOD:
Bench Press: 150x5, 170x5, 190xMax Reps (5)
Ring Dips: 3x10 @ bodyweight

Metcon:
10:00 AMRAP of:
-10 Plyo Pushups
-40 yard shuttle sprint
10 rounds + 5 pushups

Sunday 12.4.11

Warmup:
-Static Shoulder Stretching
-Burgener Warmup w/ PVC
-3 Position Snatch: Empty Bar, 75#

SWOD:
-3 Position Snatches (Power Snatch, Hang Snatch, Snatch): 95#, 3 @ 102# (rest between each rep), 95#
-Snatch Balance: 2x3 @ 81#, 3x3 @ 88# (working on quick transition under the bar, balance, etc, so low weight)
-Back Squat: 5x3 @ 252#
-Clean Shrugs: 5x5 @ 300#
-Back Extensions: 15, 12, 10
-Knees to Elbows: 10,10,10
-Chins: 10,10,10

WOD:
"1/2 Tabata Fight Gone Bad" - 4 intervals of 20 seconds work, 10 seconds rep for each movement (10:00 total):
-Wall Balls, 20#
-SDHP's, 75#
-Box Jumps, 20"
-Push Press, 75#
-Row, for Calories

209 Reps.

My new work schedule is 4 days on, 4 days off, so you'll see some gaps in my posting.  I felt really fresh today coming off 4 rest days.  We'll see how I feel after my 4th straight day of heavy lifting...