liftlab cycle 2, day 2 (january 18 - february 7)

Clean and jerk on minute
8 x 2 at 75% 63 yowch, tough!

Clean and jerk
4 x 2 at 80% 67, wk 1 missed first jerk

Behind neck jerks
5 x 2 HAP wk 1: 61, 61, 66, 68 (fail 2nd), 68 (fail 2nd)

Clean DL
5 x 5 wk 1: 68, 84, 88

Strict pull ups
3 x max (1:15 rest) wk 1: 3, 2, 2 (overhand)

WPA/LL
3 x 8EL

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

december 3, 2015

A. back squat @30x1; 5,4,3,5,4,3- waveload, heavy 165, 175, 185, 175, 185, 195

B. strict pull ups- any grip; 1:15 min amrap x3 sets; rest 2 min 8/6/6

C. kipping pull ups; amrap unbroken set x3 sets; rest 1 min 9/7/9 (not really feeling it, grip was weak)

+

15 min amrap
9 DL- 100#
12 push ups
15 box jumps- 20"
6+18 (I accidentally did the first 3 rounds with 90# DL, but I kept them unbroken so I don't know that it made that big of a deal. Push ups were not hand release.)

november 23, 2015

A. Front Squat @20x1; Buld to an 8 RM in 12 minutes 165

B. strict pull ups- any grip; 90 sec amrap x3 sets; rest 2 min 8, 7, 5

C. kipping pull ups; 30 sec amrap x3 sets; rest 1 min 15 ub, 13 (12 ub + 1), 14 (12 ub + 2)

+

18 min amrap
15 box jump, sd- 20"
12 S2OH- 75#
9 T2B
5 + 4 box jumps

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 16, 2015

A. back squat @30x1; Build to a 1 RM in 12 min 220, have video
 
Rest As Needed
 
B. back squat @30x1; amrap @ 85% of A. 7 at 187
 
C. strict pull ups- any grip; 75 sec amrap x3 sets; rest 2 min 7/5/3
 
+

Annie 6:09

+
 
18 min AMRAP- steady pace
50m farmer's walk, heavy 70.5/hand
14 wall balls- 20# to 9'
12 db walking lunges- moderate 25/hand
10 db push press- moderate 25/hand
4+1 wall ball

november 4, 2015

A. back squat @20x1; 6-6-6; rest 2 min 140


B. back squat @30x1; 2 reps x5; rest as needed- 90-95% of first week's A. 165


C. strict pull ups- any grip; 1 min amrap x3; rest 2 min Supinated- 7/5/3


+

Abbate- moderate pace 34:44

october 27, 2015

A. back squat @20x1; 8-8-8; rest 2 min 135#

B. back squat @30x1; 3 reps x4; rest 3 min- 90% of first week's A. 160#

C1. strict pull ups- supinated @30x3; 3 reps x3 sets; rest 60 sec 3/3/3
C2. strict pull ups- pronated @20x3; 2-3 x3; rest 2 min 3 w/ 2 red bands, 3 w/ 1 red band, 3 w/ 1 red band

+

30 min amrap
1k row
10 air squats
5 push ups
3 wall walks
* stay close to aerobic, HR monitor if needed, doesn't have to be perfect, just not muscle endurancy, consistent movement
2 rounds with 1k row, 2 rounds with 800m run (because Craig can't count and someone stole my rower)

october 19, 2015

A. back squat @20x1; 10-10-10; rest 2 min 125

B. back squat @30x1; 4 reps x4; rest 3 min- 87% of last week's A. 155

C1. strict pull ups- supinated; 3 reps x3 sets; rest 60 sec 3 ub/3 ub/2 ub, 1 red band
C2. strict pull ups- pronated; 3-5 x3; rest 2 min 5 red band/4 red band/3 red band- all ub

+

25 min amrap- stay aerobic, HR monitor if needed
Row 600 had to run 600, rowers being used in class
20 Push Press- 75# 5s
AD 20 cals
20 KBS- 35# 10s
50 DU more trouble in paradise here
20 box jump, sd- 20# sloooow
* Break up reps to stay aerobic or close to it! ! used my HR today, harder than I thought to stay aerobic. ended up with: avg HR 156, max 175 (ironically probably on the run even though I was going super slow!)
1+3 box jumps

october 12, 2015

A. back squat @20x1; build to a 7 RM 175 tough, left hip bugging me.

B. back squat @30x1; 5 reps x3; rest 3 min- 85%+ of A 150

C1. strict pull ups- any grip; amrap -2 set x3; rest 30 sec 2/2/2 - sup.
C2. weighted pull up- pronated; 3-5 reps x3; rest 2 min did these with a thin black band, kind of the equivalent of 2 reds. 4/3/2, added red band, 2 more - trying to do a wider grip to force the lats into doing work

+

24 min amrap- stay aerobic or close to it, HR monitor if needed
Run 400m
15 wall balls- 14# to 9'
10 kbs- 35#
5 t2b
4+1 t2b

august 27, 2015

3 sets- not for time:
45-60 sec belly facing wall hs hold 45/45/45
3-5 strict ring chin-up 3 (2/1), 3 (1/2), 3 (1/1/1)
3-5 stationary dips 3/3/3
30-45 sec nose and toes against wall hs hold 30/30/30

A. BTN Strict Press; 8,8,8; rest 2-3 min 55/55/55

B. Hang Squat Clean; 3 reps every 90 sec; 10 sets- building sets from 65% and staying moderate
120/120/125/125/130/130/135/135/145/145

+

FT:
30 strict pull ups
* Every break run 200m
31:31 (3/2/2/2/2/2/2(13:08)/2/2/2/1/2/2/2/1/1)

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

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.

may 21, 2015

A. Back squat - build to mod triple 175 - groin was sore so didn't push my knees out very wide.

B1. SA DB row @ 30X0; 6-8 reps/arm x 3 sets; rest 60 sec. 20# 8's

B2. Strict pull ups @ 20X0; amrap set x 3 sets- hold tempo and must complete eccentric; rest 60 sec 3/2/1

+

30 sec AD @ 85%
30 sec easy spin
x20 sets done

april 20, 2015

A. PS + Above Knee Hang PS + High Hang PS; 1.1.2 x5 sets; rest 2-3 min- build but keep perfect form especially with the bar in the hip pocket 55, 65, 75, 85, 85 (shaky form so I didn't want to keep increasing)

B1. BB Good Morning @30x0; 6-8 reps x3 sets; rest 45 sec. 65#, 8's

B2. Chin ups cluster; 1.1.1.1 x3 sets; short break btw reps; rest 45 sec.- control the negatives First set was slow, 30-45 sec between reps and my left shoulder really hurt. So the next 2 sets I used a red band and kept it to about 10-15 sec between reps.

C. Hollow Rocks/Hold; 20 sec x4 sets; rest 10 sec. done

+

10 min easy AD done

april 16, 2015

10 min EMOM
odd - 10-12 goblet squat 35# 12's
even - 6-8 PP 65# 8's

10 min EMOM
odd - 6-8 OHS 35# 8's
even - 6-8 push ups 8's close hand, no release

10 min EMOM
odd - 6-8 strict banded pull ups, steady consistent tempo this f**king sucked. 8/8/had to add another red band, 8/8/6 
even - 6-8 DB strict press, mod weight 8's, 20#

Arms felt like lead. Did the crossover symmetry recovery so I'm hoping I don't wake up unable to move. I feel like a tool and a pansy after that last EMOM. 

march 25, 2015

A.emom 10 min- 3 tng squat clean @70% 1rm 125, this just really sucked.

B1. scap shrugs @ slow tempo- set up like about to do a pull up and engage scap and shrug, 8 reps,  rest 60 sec. 8/8

B2. strict pull ups amrap -1, do until 1 rep  short of failure, rest 60 sec. I didn't really realize until today that I wasn't sure if you meant this to be unbroken on the bar or with short breaks, so I did both. First set 3 singles, ~30 sec rest between each. Second set 2 without dropping. I was just sort of guessing I'd fail or almost fail the 3rd one since I both suck at these and the 2nd was a little bit of a struggle. Starting the pull up is getting easier though!

B3. Prone DB rows @21x2- bench about 45 deg, chest on bench, palms facing each other;, 8-10 reps; rest 90 sec., x2 sets 10 reps with 15# dumbbells. I don't feel my left shoulder blade sliding/moving like it should... I'll talk to Brian about it this week when I see him. No pain, just doesn't feel right.

+

8 min amrap

100 DU DU sucked today

45 Thrusters- 65# 7/7/7/7/7/5/5

amrap burpee box jump overs- facing box- in remaining time 20

- pick up speed every 2 min I'm not very good at that. Maybe I start too fast?

march 11, 2015

A.emom 10 min- 3 tng squat clean @60% 1rm (around 105 lbs.) 105

B1. double DB OH walk 25m- heavy but perfect form; rest 60 sec. 30# this was a lot more difficult than I thought it would be.

B2. strict pull up clusters 1.1.1- control negative; rest 12 sec btw cluster; rest 90 sec; x2 sets Still really struggling here. It's more like 20 sec between reps otherwise I fail. And I'm having a hard time starting the rep. I'm really frustrated.

+

Have to go to practice, will do this after I coach tonight. Left shoulder is bothering me so I'm going to feel out the overhead stuff.

5 min amrap @ 85%

AD 15 cal

8 s2oh- 65#

4 T2B

2+9 cal

rest 5 min

5 min amrap @90%

row 150m

8 HPS- 55#

6 box jumps- 20”

3+row

rest 5  min

5 min amrap @95%

5  thrusters- 65#

6 bar facing burpees

30  DU

4+1? Pretty sure I got the 1 in just as time expired but not 100% sure

march 4, 2015

A. Build to a heavy 3 rep TnG squat clean 135 felt heavy today

B1. barbell OH walk 25m- heavy; rest 60 sec. 85, then 105. 105 made my right wrist hurt, wasn't supporting the weight properly. Wrist is a-okay now.

B2. strict pull up clusters 1.1.1.1.1- control negative; rest 7 sec btw cluster; rest 90 sec; x2 sets Well these were humbling. First set had to do about 10-12 sec rest btw clusters. Second set, failed at 3. Had to take 40 sec or so to get rep number 3, then had to do reps 4 and 5 with a mixed grip. I suck.

+

5 min amrap @ 85%

20 cal AD

10 box jumps- 20”

2 + 9

rest 3 min

5 min amrap @90%

Row 15 cal

8  burpees over erg

3 even

rest 3 min

5 min amrap @95%

8 thrusters- 65#

25 DU
Holy suckfest. 5+4, all thrusters and DU unbroken.