liflab cycle 1, day 2 (december 21 - january 17)

Clean and jerk
3x3 70% 57
4x2 77% 63
2x2 80% 65

Jerk from blocks on minute
10x2 85% wk 1 70- 1 miss
wk 2 too much pain- did 4 jerk dip squats with 70 instead on minute
wk 3 reduced weight to 60, had to power clean from the ground each set. much better, no misses.
wk 4

Clean DL
5x5 wk 1 85, wk 2 88, wk 3 90, wk 4 92 (dan said go up a bit)
3x2 max wk 1 90/95/100, wk 2 93/98/103, wk 3 skipped these, fatigued and out of time, wk 4

Strict press (super set with strict pull ups)
3x8 wk 1 30 (5/4/4 pull up), wk 2 30 (4/3/3), wk 3 30 broke last set 6/2 (5/4/3)

WPA/LL
3x8 EL

december 22, 2015

Warm up to starting weight with 2 position cleans 3x1 at 35, 3x1 at 45

Clean and jerk
x3 at 70% 57
x3 at 70% 57
x3 at 70% 57
x2 at 77% 63
x2 at 77% 63
x2 at 77% 63
x2 at 77% 63
x2 at 80% 65
x2 at 80% 65

Jerk from blocks on minute
10x2 at 85% 70 (1 miss in 7th set)

Clean DL
5x5 85
3x2 as heavy as possible 90, 95, 100

Strict press, super set with strict pull ups every other min
3x8 press 30
Pull ups 5, 4, 4

WPA/Leg lower
3x8 each leg

november 22, 2015

Morning WOD with gym (no swim today):

12 min AMRAP
10 burpee box jump overs 24"
20 lunges 25# OH
30 DU
40 bear crawl steps
3+47 (17 DU)

Rest 6 minutes

12 min AMRAP
40 DU
30 mountain climbers
20 box step overs 24"
10 no push up burpees with 15# dumbbells, push press at top
3+74 (4 box step overs)


Evening:

A. Front Squat; Build to a 1 RM in 12 min 205 (5# pr, failed at 210, then time expired)
 
B. Strict press; Build to a 1RM in 10 min 95 (5# pr, failed at 97 twice, then time expired)
Rest as needed
 
C. Strict Press; amrap @ 75% B. x 3 sets; rest as needed 10, 9, 10 at 71#
 
D. HSPU negatives with def; complete 6 perfect ~8 sec negatives at a comfortable depth 25# plates with an ab mat, about a 5-6 sec avg. That was all I could do.
 
+
 
8 min amrap
3 strict pull ups all pronated
6 hrpu
9 ghd sit ups
4+1

november 1, 2015

AM
500m row at 2:08 pace
Rest 3:00
x5 max HR 163, avg HR 133

rest 5 min

500m row at 2:08 pace
Rest 3:00
x5 max HR 164, avg HR 128

Swim

PM 
A. strict press cluster @31x1; 1.1.1.1.1.1. x3; rest 10 sec btw clusters; rest 2-3 min- easiest to be done of blocks 85, 83, 83 - no fails

B. Front Squat @32x1; 10-12-14; rest 2-3 min- speed out of bottom 115, last set had to rerack at 10. Picked it back up 20 sec later to finish last 4.

C. 8 min emom-
odd: HSPU negatives for 30 sec 3 negatives each time, first two rounds to ab mat+skull mat, last 2 rounds to ab mat.
even: burpees x6-8 afap 8s
*should make the negatives harder, try to focus on breathing

+

3 RFT
15 ring rows- feet elevated, tough used small red box this time, rxed more to chest
15 push press- 95# sets of 5
15 ghd sit ups
21:21 (rd1- 6:04, rd2- 7:50, rd3- 7:27)

200 DU 3:34, whew arms were dead

october 25, 2015

A. strict press cluster @31x1; 3.3 x3; rest 2-3 min
80# no misses
80# miss on last rep. made after 10 sec break
75# no misses 

B. Front squat @22x1; 8-8-8; rest 2 min- speed out of bottom focus 110#

C1. HSPU negatives; 45-60 sec practice x3; rest 60 sec
Set 1 and 2, ab mat+skull mat
Set 3, ab mat
Much better this week, starting to control descent with mostly back instead of traps/arms

C2. Bottoms up single arm KB walk- perfect form; 30 sec per arm x3; rest 2 min
Better each round, shaky to start- 18# kb

+

15-12-9
Dbl KB Thruster- tough
Ring rows- feet elevated, tough
Haha, I misread this. Did 21-15-9. Oops! 13:34, 35# kb, same ring row config as last time. if I'm being honest, I didn't rx all of those ring rows. maybe find a shorter box for next time? they're good, I'm just not super strong there yet.

200 DU 3:08

october 18, 2015

Timed 400m freestyle swim this morning (50m pool length) - 10:15

A. Strict press cluster @31x1; 2.2.2 x3; rest 2-3 min 75# tough weight- no misses

B. Front squat cluster @22x1; 3.3.3 x3; rest 2-3 min- speed focus 105#

C. 8 min emom-
odd: HSPU negatives- practice
even: 20 sec HS nose and toes against wall
tougher than I anticipated, definitely a little rusty

+

FT:
30 ring rows- feet elevated, tough
feet on 16" box, rings 30.5" off ground- 5:56

200 DU 3:49- having issues here lately, gonna get back into doing these more often. I'd like that number to be closer to 3:15-3:30

august 13, 2015

3 sets not for time
45-60 sec belly facing wall hs hold 45/45/45
3-5 strict ring pull ups 1,1,1/2,1/2,fail on 3rd
3-5 ring dips 3/3/3 all with a red band, can't do these unassisted
14 hollow to arch swing on rings having a hard time holding onto the rings

A. Build to 1rm strict press 90 (2 failures at 95, 1 failure at 93)

B. Strict press 31x2 at 75% A for 3 sets of 2 reps (67.5) 67- done

C1. 100m farmers carry 70#/h; rest 30-45 sec had to rest at 50m, 15 sec
C2. Russian KB swings 30 at 53#; rest 30-45 sec 2 sets of 15
C3. Seated Arnold press 10-10-10; rest 90 sec 15# no breaks

D. FS hands and head tripod practice 5-8 min

E. AMRAP HSPU 1 set 0

+

10 min AMRAP @ 80%
200m run
10 wall balls 14# to 10' UB
2 strict pull ups singles
4+1 I went a little too fast

august 6, 2015

6th
3 sets- not for time:
30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5 all strict this time
10 arch to hollow swings on rings 10/10/10

A. Strict Press; 6,4,2,6,4,2- waveload; rest 2-3 min 60, 70, 80; 65, 75, 85 no misses

B1. FW; 100m x3 sets- tough; rest 30-45 sec 70# had to break about every 25m
B2. Russian KBS; 35 reps- 44# x3sets; rest 30-45 sec done
B3. Seated banded face pulls @31x2;8-10 reps x3 sets; rest 90 sec. 10/10/10
C. 5-8 min head and hands free standing tripod hold practice done

+

10 min @ 80%
row 250m
10 DL- 115#
6 T2B- UB
3+9

july 30, 2015

3 sets- not for time:
30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5
10 arch to hollow swings on rings 10/10/10

+

A. Strict Press; 5,3,1,5,3,1- wave load, don't hold back, go for it if feeling it; rest 2-3 min 65/75/85; 75/85/95 fail

B1. FW; 100m x3 sets- tough; rest 30-45 sec 53#
B2. Russian KBS; 30 reps- 44# x3sets; rest 30-45 sec done
B3. Seated banded face pulls @31x2; 6-8 reps x3 sets; rest 90 sec. done

C. 5-8 min head and hands free standing tripod hold practice done

+

10 min @ 80%
20 cal AD
10 Wall balls- 14#, 10'
6 T2B- ub
3+9 cal

rest 5 min

10 min @ 80%
row 250m
10 OHS- 55#
3 C2B- ub
3+part of the row

july 23, 2015

3 sets- not for time:

30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5
10 arch to hollow swings on rings 10/10/10

+

A. Strict Press; 4,3,2,4,2,1- waveload, don't hold back; rest 2-3 min 60/70/80; 70/80/90

B1. FW; 75m x3 sets- tough; rest 20 sec 70# kbs
B2. Lying prone row @3032; 3-5 reps x3 sets- bench at 45 deg, pronated grip; rest 60 sec. 20# dumbbells

C. 5-8 min head and hands free standing tripod hold practice ~6 min

+

10 min @ 80%
15 cal AD
10 DB box step ups- 20" 20#/h
5 goblet squats- 53#
3+9 cal

july 18, 2015

3 sets- not for time:
30-45 sec belly facing wall hs hold 36/45/45
3-5 ring chin-up 5
3-5 dips @ 3010 5
10 arch to hollow swings on rings 10

+

A. Strict Press; 5,4,3,4,3,2- waveload; rest 2-3 min 65/70/75, 70/75/80

B1. FW; 50m x3 sets- tough; rest 20 sec 70lb kettlebells
B2. Lying prone row @3032; 5-6 reps x3 sets- bench at 45 deg, pronated grip; rest 60 sec. 20# db

C. 5-8 min head and hands free standing tripod hold practice This was interesting. 8 min here, got better as time went on. For a while I couldn't put my feet straight up without toppling over onto my back. 

+

10 min @ 80%
Run 200 kept it easy here bc of calf
10 Wall Balls- 14# 10'
3 T2B
4+1 (completed run)

june 14, 2015

A. Strict Press @21x2; 5, 4, 3, 5, 4, 3- wave load; rest 3-4 min 55, 65, 75, 60, 70, 80

B1. Suitcase carry 100m/arm x3 sets; rest 45 sec 53# kb

B2. Half TGU- to high hips; 7 reps/arm x3 set; rest 45 sec 35# kb

B3. Pallof Press; 10-12 reps/side x3 sets; rest 45 sec 15# red crossover symmetry band

+

Row 1k @ 2:18 pace

Rest walk 3 min

x5 sets
1 - 4:36.3 - 2:18.1 - 20 s/m
2 - 4:36.7 - 2.18.3 - 20 s/m
3 - 4:36.7 - 2:18.3 - 19 s/m
4 - 4:36.6 - 2:18.3 - 20 s/m
5 - 4:37.5 - 2:18.7 - 19 s/m

june 7, 2015

A. Strict press cluster @ 20X2; 2.2.2 x 3 sets; rest 10 sec btw cluster; rest 3 min 55/70/80 - failed the first rep on the last cluster, put bar down, rested 10 more seconds, got the 2 reps.

B1. Suitcase carry 50m/arm x 3 sets; rest 45 sec 35/53/53
B2. Half TGU- to high hips; 5 reps/arm x 3 set; rest 45 sec 26/35/35
B3. Pallof Press; 8-10 reps/side x 3 sets; rest 45 sec 15# band on the crossover symmetry thing. Can go up next time.

+

Row 5k @ 2:20 pace
1k  2:18.5 21  s/m
2k  2:20.9 20  s/m
3k  2:20.0 21  s/m
4k  2:21.9 20  s/m
5k  2:18.5 22  s/m
Average 500m pace: 2:20.0
Total time: 23.19.8

may 27, 2015

A. Strict press 1RM 92, 2 pound pr

B. Wtd pull up 1RM pronated grip 20.5, 2.5 pound pr

C. Wtd dip 1RM 15, 15 pound pr (I've never done weighted strict dips before)

D. Sorenson test - max effort 3:02

+

FT:
30 strict pull ups
-pronated grip
-must control the eccentric lowering
-record bodyweight

14:33
bodyweight 155 lbs in morning, 158 lbs with clothes/shoes on at beginning of workout.

october 27, 2014

A.Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75% 75
*Sets 3-4 – 80-85% 95
*Sets 5-6 – 85-90% 100
*Sets 7-8 – 90-95% 105
*Sets 9-10 – 95-105% Failed at 120, Failed at 115 x 2, terminated


B.Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep 
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

>Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105% 90#, new PR


C. For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Used this time to do strict MU top to bottom and bottom to top drills.
Note reps achieved for each set.(Compare results to September 15, 2014.)
>
D.Three sets of:Single-Arm DB Row x 10 reps each @ 2111
(move up in weight from last week) I moved down in weight because I was cheating form with the heavier weight. 20#
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3110 8 reps each time, used a bar to block my back. Struggled with the 3 second lower.
Rest as needed

october 20, 2014

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.

Couldn't be happier with this EMOM. Did it with just a pound over 85% of 115: 98#. Struggled with the first two reps, then figured out that I need to pull a helluva lot harder than I thought. Finally started getting them. Did almost all of them as a power, in about a quarter squat landing. Felt more stable that way.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

80#, the second rep was difficult during each set and I failed once in the middle.

C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)
(Compare results to September 1, 2014.)

Well, didn't finish this crap. Did the T2B on the rings because my shoulders hurt too much on the kip, did the HSPU with 2 ab mats, then tried to do them kipping in the second round, and then just couldn't anymore. My wrist hurt so bad I thought I was going to break it into two. OHS only did one round at 105.

D.
Three sets of:
Weighted GHD Hip Extension x 10 reps @ 2013 40#
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 30#
Rest as needed
Weighted Plank x 45-60 seconds 40# for 60 sec all 3 rounds
Rest as needed

october 13, 2014

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch. (80% - 93, 1 miss on a hang snatch somewhere in the middle)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
(88% - 75#, struggled but finished all reps)
(remember, these numbers should be based off of your tested 1-RM on September 22…not a number that you hit or dreamed of hitting many moons ago)

C.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.
(Ring dips with 1 red band, lunges as rx. Finished the round of 6's + 8 dips, 4 lunges.)

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
(struggled with these, went down maybe 45 degrees)
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
(20#, could have done more)
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
(couldn't do full rep, straight legs above 90 degrees)
Rest as needed

RUN
5 miles - 52:58, holy shit this was hard. 10:36 total pace.

october 6, 2014

A.
Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch. (85#)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90% (72#)

C.
Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups (bar MU, green band)
6 Ring Dips (blue band)
12 Kettlebell Swings (32/24 kg)
(3+1)

D.
Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 2013 (40# 6, 8, 8)
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 (25#)
Rest as needed
Weighted Plank x 45 seconds (40#)
Rest as needed

september 20, 2014

Coach's choice

3 RFT:

15 HSPU 2 ab mats

12 power clean 95# first 2 rounds, 6 and 6, last round, 12 UB

9 C2B reverse grip, singles

6 front rack lunge 95# UB easy

3 rope climbs ~30-60 sec between each climb, no fails

400 m run felt like a vacation

33:36, HSPU and C2B were my downfall

+

Clean oly work

Clean HBK 3 x 5

Press 3 x 5 70#

Pause jerk 3 x 5 85#

Clean pull power position 3 x 5 Had to do 3 x 3, caused pain in upper right back

Clean pull from floor 3 x 5

Lift off 3 x 5

september 19, 2014

She

A. Build to moderately tough snatch single - then complete 3 more singles at the same weight 110, didn't feel so great
B. 6 sets - midhang clean pull + HPC; rest 2 min (from blocks, above knee) skipped because I did oly accessory work for snatch today
C1. 3 sets - AD 20 sec hard, rest 10 sec
C2. 15 T2B AFAP; rest 10 sec sort of lost my rhythm.. need to get back doing these more often
C3. 45 UB DU; rest 2 min UB each set first try
11:12 total
+
For time:
10 press 75% 65#, did 7 behind the neck, finished with 3 in front
25 m dumbbell bear crawl 25# per arm
15 push press same weight as above, did 5 behind the neck, 5 in front
50 m dumbbell bear crawl 25# per arm
30 HSPU all on 2 ab mats
16:24 shoulders felt FRIED, but afterward got my first ring dips