Full Body

About how bad ass I felt after today's workout!

I decided to work out with two fellow personal trainers today, they are one a heavy program focussed around the big lifts, today I joined in and only when I got there did I know they were going for a one rep max clean and jerk.  I haven't gone for one rep maxes on the oly lifts in nearly 2 years, and haven't cleaned anything over 205 since.  It was a good day.

Clean and Jerk
155x1
175x1
185x1
205x1
225x1
245x1

Power Snatch from Blocks (all resetting)
95x5
115x3
135x3
145x3
155x1 (kind of ugly)
155x1 (a little better)

Incline Bench Press
135x5
155x5
175x5
185x2 (assisted on a third)

Bench Press
135x5
185x5
205x5
225x2?

I matched my pr from way back, I was so pumped after this I screamed in excitement, something I practically never do.  Having the two workout partners helped as well, who I should mentioned also both pr'd, with the one lifting 265 after a failed attempt, very nice.  The snatches I am still pretty pleased with, my form faltered a bit but the second attempt at 155 was better.  The bench presses went well too, I have a question mark because I am not sure if I got assistance on the two reps at 225, but it was still heavy.

Legs

Leg day, a love/hate for this day, didn't have as much time so wanted the first one to be a good bang for your buck exercise.

Squat Cleans (touch and go)
135x5
155x5
175x4
195x3

Superset
Jump Squats - 3x5.....95
HB Tension Back Squats - 3x10......95

Good Mornings - 3x10......95

My legs didn't have the same juice, yesterday I went for an accidental trail run and they weren't feeling the same.  I say accidental because when a friend and I went hiking we didn't plan on getting lost, but we did and because I had to head into Brinks soon I had to run around trying to find my way out, I made it on time but we were in there for about an hour.  Having said that the squat cleans matched my pr, but they did kind of feel harder in the earlier sets, maybe my imagination.  The jump squats were done how I read they should be done, stay just above parallel, reset each time and focus on max explosion, that's how I did it and it hurt, it's not about weight on that exercise but exploding power.  The back squats were done without setting the bar down, so it was one long set, and while 95 is super light, I kept the tension on my quads so I never fully stood up, it burned like crazy.  I haven't done good mornings in ages, I liked it though my legs were spent after this, which is good for a shorter one.

Heavy metcon for legs

Decided to try another heavy metcon that is practically all legs and hip drive, this one also from the same guy who gave me the one I did on July 28th.

4 Rounds for time
4 Front Squats - 205 (from floor, no rack or stands allowed)
4 Deadlifts - 315
After 4 rounds complete, do 50 Russian KB Swings - 24 kg
Time - 14:53

Drop Set
Weighted Situps, first set with 50 lbs added, second with 25 lbs added
10-6, 10-6, 10-6

Well, that was fucking brutal, like seriously what the hell is wrong this guy who's designing these haha.  This is one of the harder workouts I've done recently with a timed component.  The deadlifts were heavy, but I knoe 315 in timed components it's not out of the this world, but the front, son of a bitch that is why it was hard.  Even worse was having to clean it each time, so I rested a bit longer between movements so I didn't have to do any extra cleans, every set was unbroken for the squats yet every rep per set (minus the first one) felt like it could be my last, I think I blacked out on the last rep in the last round.  These put together was simple torture, the deadlifts made the cleans harder, and it all made squatting harder.  Even with the relatively light swings at the end my hips and legs had barely anything left I had to resort to using a lot of my back.  This simply hurt, badly, but at the same time was awesome when I finished.  The situps were random but burned pretty good, short workout but hammered my legs into submission.

Mostly Legs

Brent Hayden - Mid shot reaction to winning Bronze for Canada

One exercise cut short as I tried to play it safe.

Power Cleans (tough and go)
135x5
155x5
175x5
195x3
205x3

LB Back Squats
135x5
135x5
185x5
225x5
255x1 (stopped there)

Weighted Situps
40x10
50x10
60x10

I think on the last set of power cleans at 205 I used every muscle my ass has, it hurt like a bitch afterwards, but 205 for 3 unbroken reps is a personal record too.  The low bar back squats I cut short, almost as if I pulled something in my glute I wasn't able to recruit those muscles to assist me in the lift, which is very important on LBBS, so it seemed to place the load on my quads, which is good, and my back, which felt bad.  I decided to stop with memories of my old back injury, which hasn't come up in a while, come flooding back to me.  Sitting here typing this my glutes are still feeling it, and instead of doing front squats or HBBS which require less glutes, I decided to do some abs in a desparate attempt to rid myself of that weakness.  Of course my weakness in high rep ab work, not weighted ones, so I didn't do much to correct that haha.

Full Body

Reverse Lunges
135x5
145x5
155x5

DB Single Arm Clean and Press
50x5
60x5
70x5

Plyometric Pushups - 15, 12, 12

Swiss Ball Inverted Rows - 12, 9, 8

I haven't done reverse lunges in ages, they weren't bad, once your balance is in check it makes things much easier.  I also haven't done clean and presses with a single dumbbell in a while either (more a push press), I was going to end with the 65 but they were in use so I went with a 70, it was definately close with it but glad I went with it anyways.  Plyo pushups for me are different than clapping pushups, it's pictured above, you basically get your entire body off the ground without doing the worm to do it.  It's a bit more advanced but fun for a change, the sets were till my speed really slowed down.  Good overall workout!

Full Body

Deborah Cordner Carson

Back in the gym for a weight workout, no fucking burpees.

Hang Squat Cleans
135x3
155x3
175x3
185x3
195x3

Alternate Sets
Floor Press
185x5
205x5
225x3(4 rep was assisted)
Chest Supported Row
140x8
170x8
180x8

Weighted Situps
35x10
45x10
55x10

Last time I did HSC I got to 195 but wobbled on the last rep and almost failed, today I wanted to match it with better form.  Well I wobbled very so slightly on the second rep this time, but then was smooth on the final.  195 is my pr for a triple in squat cleans as well, so I'm even from the hang but from this position the grip seems to be more limitting.  I haven't done floor presses in ages and wanted too again, I was happy to be able to get up to 225, and glad I got some help from a co-worker on the 4th rep....so technically not counting it.  The weighted situps again hadn't done in a bit, but was pleased I could do it with 55 pounds on my chest, which is more than last time....I have no clue why I'm so good at that exercise.

Full Body/Conditioning

Revisited the bear complex today for a 1 time through, remembering my old pr was 185, with a failed attempt at 195

Bear Complex (1 Power Clean + Front Squat + Push Jerk + Back Squat + Rack Jerk)
135
155
175
185
195
205 (f)

12-10-8-6-4-2 reps for time
Kipping Pullups
Burpees
6:09

So that's a pr on the bear complex, 195 felt very comfortable, before the two hardest parts was getting the bar from overhead to the back of my neck without ripping off any skin, and the rack jerk.  I pretty much never do rack jerks, and it being the last movement basically guarantees that when I feel on this it'll be that portion, and that's exactly where I failed on 205, I thought I might have it but I didn't throw the bar up high enough to get underneath it, still happy with pr though.  The last part I believe I did before but couldn't find in my records, either way it was just a quick little burner to finish it off, the only part ever broken was the round of 10 and 8 pullups, the burpees....as usual just turned into slow motion.

Full Body

Wow

Ugh, sometimes I dislike work, I had some evenings that didn't have my home till 2am and I was gettin up at 8am for my other job, I hate not being able to workout as much lately, but I felt I got a good one today with two big bang for your buck exercises.

Complex (1 Power Clean + 3 Front Squats)
135
155
175
195
215
225

DB Snatches for time
*Perform 10 total reps, so 5 per arm for time, you must alternate arms each rep.
50 lb - 29 seconds
60 lb - 32 seconds
70 lb - 36 seconds
80 lb - 1:06
90 lb - 1:46

I think I've done something similar to the first complex before, but not that one exactly.  I was going to stop at 215 but wanted to see how power cleaning 225 felt again, still hurts, and the front squat portion was getting difficult as well but I do enjoy these kind of complexes where you can go heavy.  The second part was inspired by event 3 of the crossfit regionals, really the only part was how it was done and the number of reps, as I had to switch arms each time.  The first 3 sets were basically continuous, but with the 80 I started to take a short break every two reps, and same deal with the 90.  I am happy that the 90 went as easy as it did, as I believe that is my pr with snatches but for a single, I could probably do the 100 lb now.  I say easy in relative terms as it was far from easy like the first sets were, and as the drop in time indicates.  Good workout to get my ass moving again.

The final set of the db snatches is on my youtube channel.

Full Body

Shana Alverson

Full Body today with a strong conditioning influence as well.

3 Rounds for time
20 Back Squats - 135
20 Bench Press - 135
Time: 13:40

4 Rounds for time
5 DB Hang Squat Cleans - 45s
5 C2B Neutral Grip pullups
Time: 7:58

Alternate Sets
Overhead Rope Extensions - 70x10, 80x10, 90x10
Preacher Curls - 50x10, 60x10, 80x7

I probably should have upped the weight on the back squats so they would be more even with the bench press.  It's not that they were easy, they did burn and get my heart rate up, but much easier than the bench press, the first round wasn't even broken but all the bench presses were.  I was pretty sweaty after the first one but that just may be the scorcher of a day as well.  The second one was a quick but tough one too, I haven't squat cleans with dumbbells in a while they take some balancing but none of the sets were broken, the pullups were.  Good sweat driven routine.

Power

I don't know who this is, I do not care

Back to some simple things today, snatches and cleans.

Power Snatch (touch and go)
95x6
115x5
125x3
Split Snatch (resetting)
135x2
145x2
145x2

Power Cleans (all but first two sets were resetting)
135x5
155x3
185x2
205x2
215x2

This is the third day in a row so I didn't want to get caught up doing too much.  I switched to split snatches and resetting, the second set of 145 oddly went much better than the first, I wonder if my max has gone up.  The cleans felt heavier than usual, but it was the third day and after snatches so it may just be fatigue, and it's not that 215 for a double is bad.

Conditioning

Aja Barto

I was going to take 2 days off to rest and recover, especially my legs, those cleans, deadlifts and squats I had done weren't feeling too nice yesterday and today.  Buut, I got bored today and decided to do a quick lung burner.  It's quick compared to my usual workouts with the rest and all, but in the crossfit world this is considered a medium to long workout.

For time
Clean and Jerk - 185 (5, 4, 3, 2, 1)
Over the Bar Burpees (10, 8, 6, 4, 2)
C2B Kipping Pullups (10, 8, 6, 4, 2)
Over the Bench Jumps - 30 inches (10, 8, 6, 4, 2)
Time - 17:58

So it's a 5 round workout, round one you do the first number in brackets, round 2 you do the second, and so on.  This was a fun but challenging workout.  The clean and jerks were the lowest overall number, but 185 is not light it was probably the hardest of all exercises.  Each one I dropped and reset as I was trying to pace myself.  Even though it's minor that little lateral hop does seem to make that style of burpees harder than the regular ones, they were never broken but turned into slow motion.  The C2B pullup I don't do often, but were harder that I thought they'd be.  Every round but the last was broken, and most rounds broken into singles, again not really due to them being that hard but trying to pace myself.  The bench jumps were the easiest but did raise my heart rate.  This was a fun effective lunge burner, as well as my legs and arms taking a decent beating.

Parts of the workout can be found here.

http://www.youtube.com/watch?v=q8k1u2qOk3E&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Full Body

Jerry Tevers

Today was definately a feel good day, below is why.

Squat Clean and Jerk (resetting)
135x2
155x2
175x2
195x2
205x2

LB Back Squat
185x5
225x3
255x3
275x3
295x2
315x2

Mixed Grip Pullups - 12, 10, 8, 8

I haven't been going heavy on cleans as much lately, trying to focus a bit more on snatches, buut heavy cleans can still be fun.  I didn't feel like I had the same pop but I was happy to get up to 205 after not really going too heavy on them anymore.  The clean portion this time was harder than the jerk, which after the at 135 I used the split for all sets.  The 205 was close on the clean but not really the jerk portion.  The back squats was the feel good moment.  Last time I went for a heavy weight I got 315 but only for one rep, I did try a second but failed and had to place it on the safeties.  Today the 315 went up for a double nicely, it was heavy but completed with good form.  Again because it was low bar I just need to break parallel, I had a client video the last set so when he sends the video I'll post it to my youtube.  The other reason I was happy with the lift was this wasn't done fresh, it was done after heavy squat cleans, and yesterday I did higher reps of romanian deads so my hamstrings are pretty sore.  I'm very glad with the pr, good workout!

Full Body

Arms, especially shoulders were sore from helping my brother move into his new apartment yesterday, meh.

2 Rounds for time
20 Pullups - (STRICT)
50 Pushups
Time - 8:17

Power Cleans (touch and go)
130x5
150x5
170x5
180x5
200x2

Client does above workout but for some reason uses kipping over strict, beats my old time by getting 9:44
I point out that kipping pullups aren't the same exercise, therefore he did a different workout.
He replied "Yeah, like kipping saved me 1 minute 15 seconds. Nice try, kid!"
Me, in my head knowing that is really does, decide to just do the workout again with kipping.  Literally 10 seconds before my first pullup, I decide to use strict instead....as I know what a body is capable of when it has a time to beat, and despite being strong on kipping pullups, knew I'd still get a good time.
New Score......close to 3 minutes faster than old.....and 1 minute 27 seconds faster than his KIPPING version.  I probably should have waited for him to get his time tattooed on his arm like he claimed....would have been even sweeter then :).

The power cleans were random, the numbers look a little different as I used the 40 pound bar, only one left.  The last set I thought I'd get 3 before I started, after the second one I didn't even come close to a third, I managed the deadlift portion.  Good workout.

Also I am not surprised I was so much faster on that routine, when you have a time to beat, which this time I did, you push yourself harder.

Full Body

Took the last few days off more to de-load, I felt ready to go today though.

Clean and Jerk (touch and go)
135x3
155x3
165x3
175x3
185x3

2 Rounds for time
20 Pullups
50 Pushups
Time: 10:59

The clean and jerk was all squat cleans and push jerks up till the last set when I did a split jerk for the last 2 reps of it.  I am happy I got up to 185, my max squat clean for 3 reps in 195, so it was close to that.  The hardest part was holding on, the grip was close to losing it a couple times and that makes the clean portion the most difficult aspect of it, my legs can handle the front squat and the jerks weren't too bad.  The last part I completely made up, I wanted a roughly 10 minute arm burner and that seemed to work well.  Good workout back into it.

http://www.youtube.com/watch?v=xi7oi7oSnaU&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Ful Body

Full Body day today.

Hang Squat Cleans
135x3
155x3
175x3
185x3
195x3

Alternate Sets
Military Press - 65x10, 75x10, 85x10, 95x10-10
Wide Grip Pullups - 5x10

That is the first time I have ever really gone for a heavy number on hang squat cleans, it pretty much followed how the squat cleans went last time I did sets of 3.  I nearly lost the last rep on the final set, it's not obvious in the video but my grip nearly missed and I was forced to pause for a split second at the bottom.  That is the first time I have done military presses in a while, I figured my elbow was allowing incline bench press so I bet it will allow this too, and I was right.  By the final 2 sets at 95 it was my muscles that were close to fatiguing, not my elbow, the first couple sets were too light but I wanted to start light and go from there.  The pullups, as usual hurt.

Full Body

Full body day today.

Clean Complex (2 Squat Cleans + 2 Hang Squat Cleans)
135
155
165
175
185

Alternate Sets
Cable Bench Press (with 1 second pause at peak position)
40x8
50x8
60x8
70x8
90x8

Wide Grip Pullups - 12, 10, 9, 8, 7

Lateral Raises - 3x10.......27s

Alternate Sets
Alternating DB Curl - 40x5, 47x5, 50x4
V-Bar Pushdowns - 3x15......40

I liked that complex, 185 was getting close but you can tell I really ride the clean into the squat so I maybe could have gone heavier.  I definately started too light on the bench press with the pause, but I do like that version so next time I'll remember to go heavier.  The pullups went well, so did everything else.

Pulling

Remington 870, other weapon I used at the range

The above weapon also left a nice bruise on my shoulder, that thing has some recoil but damn it's powerful.  Anywho some pulling today, I was exhausted today too.

Power Cleans (touch and go)
140x3
160x3
180x3
190x3
200x3

Chinups - 5xrelative max......13, 10, 10, 8, 9

Incline Curls - 25s (10, 8, 7)

Last time I did touch and go power cleans for 3 reps the weights were exactly the same as today but 5 pounds lighter per set.  200 pounds was really close but I am happy I was able to do it for 3 reps.  The chinups were harder because of the cleans, but I wanted to get 50 reps in the 5 sets, done.  Went home and passed out for an hour, buut I passed all my training for flying colours so it was a good week.

Full Body

The weapon I fired 500 rounds from today

Full Body day today, just for the hell of it.

Squats Cleans (touch and go)
135x5
155x5
165x5
170x5
175x5

Incline Cable Bench Press
40x12
60x12
70x12
80x12
90x10

Weighted Wide-Grip Pullups
20x5
25x5
27x5
32x5
35x5

V-Bar Pushdowns - 80x50 (20-10-12-8)
Preacher Curls - 40x50 (15-15-12-8)

Those squat  cleans were flipping close to being a no go on that last round, both the clean and the squat were getting close.  175 for 5 touch and go reps seems pretty good though.  The pullups are obviously much harder with that grip compared to chinups last week, but I maybe....just maybe could have gone heavier than 35 for my last set.  Overall good day, plus firing 500 rounds at the range today, loading all 500 one by one certainly left some callouses on my finger.

Full Body

I don't care how light those weights are, if you look like that you can lift whatever you want

This was more of a power day, not really fitting into my goals, well maybe a bit.

Squat Clean and Push Jerk - 135 (5, 5, 4, 4, 4)

Alternate Swings - 3x16 (per arm)..........24 kg

Ball Slams - 3x10......20 lb med ball

The clean and jerks were tough, they definately got my heart rate up, I'll try and work on that one till I can do 5 reps across.  The alternating swings is kind of a random number, but I used to the first set to gauge a good number to try and hit every set, every set was very close.  The slams I focussed on max power each and every time, not really worrying about speed.  These kind of days are fun, they are different.

Conditioning

Is this a stretch...who knows and who cares

Conditioning, I got the the workout today from a clients friend, he did this 'hero' wod with some modifications, I liked the look of it so I decided to give it a go.  The original calls for a 600 metre run as well, I took that out as this version fits in with my goals more.  I'm not really focussing on conditioning either (in a sense), but they are still fun.

6 Rounds for time
6 Power Cleans - 175 lbs
6 Box Jumps - 30 inches (regional standards)
6 DB Swings - 70 lbs
6 Over the bar Burpees
Time: 21:02

Kipping Pullups - 3x10

That was a tough workout, taxed my breathing and lower back and legs a lot.  The cleans were the hardest part, it was the required weight, and far from my max but they got hard fast, only the first round did I use tough and go, every other round I dropped and reset each time.  The box jumps were never broken really, maybe a second or 2 break between some reps at the top.  Odds are the box jumps would have allowed for opening up the hips in the air, which is quicker, but I decided to use the regional standards, standing up fully on the top then hopping down.  The swings weren't too bad, never broken, 70 pounds isn't really too heavy but using a dumbbell is a bit awkward as my gym doesn't have a kettlebell that heavy.  The over the bar burpees were taxing, not to be confused with bar facing burpees, they were never broken but turned into slow motion at times.  3x10 on kipping pullups was surprisingly hard to hit after that metcon, I was gassed after this.

A video of round 1 and 6 can be seen here.

http://www.youtube.com/watch?v=gzKqP4YZhhY&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp