5/28/12 Memorial Day Murph!

52:04 This year.

 

http://www.youtube.com/watch?v=Wx-63pfxJjE&feature=player_embedded

 

I love Murph in that every time I do it, its under different circumstances so its almost like a completely different work out.  !st time I did it, no vest, blistering heat of San Antonio, ended up breaking the outdoor pull up bar that we were using.  Broke up the work into “Cindy”.  The next time I did it was in the dead of winter in Kennesaw.  No vest again, split the work up into ten rounds, 10 pullups, 20 pushups, 30 squats.  The time after that, did it with 45# vest, through a thunderstorm during the summer and used the cindy format to complete the work.  Yesterday, 25# vest, split it into ten rounds….+ worked the night before and literally only got 2 and a half hours of sleep.  Total mental struggle.  I was a zombie the entire day and feel lucky that I even completed it.  Breaking up the work into ten rounds probably beat me down and slowed up my pace a little too.  Making note of this year to try it yet again different next year.

5/25/12

BB Gymnastics

1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.

I worked up to 255# today and it felt pretty easy. Im so weird with this stuff. Some days are on and some days are totally off.

2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.

90% = 230#, got really tough. Had some ugly PC’s in there a few times.

Strength

1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.

Finished with my heaviest being 265#
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Took it easy on these today. Didnt want to crank my neck like I did last time.
9+6, 7+4, 5+9, 3+12

Conditioning

Row 500m

3 rounds of:
20 Ring Dips
50 Double-Unders

Row 500m

For time.

10:30

5/23/12

AM

BB Gymnastics

7X1 3 Position Snatch (low to high) – heavier than last week, rest 60 sec. DEMO VIDEO

My goal was 200# even but I stopped at 190#.  Hands are a little beat up still and I didnt want to further jack them up.

Strength

15 minutes to establish a 1RM Bench Press.

I havent touched bench in months.  New 1RM as of today is 275#.  Not sure how that happened.

Conditioning

12 minute AMRAP of:

7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps

I think I got to 6 rounds and a couple of pull ups?  Stayed nice and steady.  Didnt blow this one out…at least until the last round after I saw time ticking down.

 

 

PM

5 rounds for total time

Sprint 200m

12 DL @225#

12 WB two4one’s

rest 2 mins

I dont think my phone recorded the whole thing and thank goodness.  Pretty rough little workout.  Didnt even bother getting a total time.  At least I have a couple of rounds to base things on if I ever want to give it a go later.

 

 

2/3/2  Got some pretty decent rest last night.  Didnt feel my CNS was as wrecked as the day before.

5/22/12

5×2 snatch @ 85%= 205#

Warmed up like I usually do, but just didnt have it today.  Probably made 15 attempts total and was only able to catch 205# for 2 consecutive reps, 3 times.  Brushing today off as a shit day, shit vibe going on.  At least I got to jump 205# up several times more than what was prescribed.  Thats got to count as training…ha.

“The (big) Chief”

5 3(decided on only 3 rounds after my hands started ripping.  Too many snatches earlier on an unfamiliar bar.) rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

4rnds, 3rnds+3pc+6pu’s,+7squats, 3rnds+3pc’s+4pu’s

 

6/7/4  Riding all day Sunday + heavy squats to failure on Monday + roughly 3 hours of sleep at work last night and this is what I get.  Not surprising. 

My jump felt very slow and I felt very weak at the bottom catching the snatches today.  Pretty sure my CNS is toast right now even though Im not really feeling any crazy soreness.

 

5/21/12

5×5 Squat day at the station

195#, 225#, 255#, 285#, 300f(x2), and then went for it again… 300f(x2)

Possibly feeling a little worked from yesterday’s ride day, but It would appear that 315# is not my current 5RM as I could not even get 300# more than twice.  Time to reassess my 5RM.

5/19/12

BB Gymnastics

1) 12 minutes to establish a 1rm Snatch.

Didnt get too crazy on this one.  Worked up to 225# before a blister on my hand gave out so I stopped there.

2a) 4X3 Behind the neck Snatch Grip Push Press – heaviest possible, rest 60 sec.

Worked up to 225# and felt pretty good.  Might have been able to get a little more.

2b) 4X3 Snatch Pulls – heaviest possible, rest 60 sec.

Only did 3 sets, finished at 275#

5 RFT

5 Full cleans @ 155#

7 Burpees

9 C2B Pullups

7:05 Per Pascal’s account

5/18/12

Pretty sick of my squat being so weak so Im supplementing my normal program with some heavy squats on Station days.

 

5×5 @ 190#, 220#, 250#, 275#, 290#

 

Felt pretty damn heavy.  Did them all as LBBS because thats what Im really lacking in.

5/17/12

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – rest 60 sec. DEMO VIDEO

Notes: Do not load heavy unless you are proficient through every position. This is a technique and speed drill (working turnover when fatigued), but you may go heavier as long as there are no misses or slop reps.

 

145#, 155#, 165#, 175#(Got a little rough on this one), 175#, 185#, 195#…Really wanted 205# but pretty pumped about what I ended up with.  A couple of months ago, while not 3 position snatch, I was only able to get to 185# for my 3RM Hang snatch.

Strength

1a) 3 X ME Bench Press @ 95% – rest 60 sec.
1b) 3 X 8 Good Mornings – heavy, rest 60 sec. DEMO VIDEO

Going to have to make up tomorrow.  Ran out of time and was really looking forward to the metcon.

Conditioning

4 rounds for time of:

30 Front Squats @ 115/75#
15 T2B
15 Lateral Box Jumps 24″ DEMO VIDEO

14:33 I believe.  Took too many breaks.  Didnt move like I wanted to.  Waited until the last round to hit the “go button” and it kind of bit me on the T2B as it was the only round I could not go UB, tried to haul ass on the lateral BJ’s to make up.  Put a hurtin on me.

2/4/3 

5/16/12

BB Gymnastics

5X2 Clean & Jerk @ 80% – rest 60-80 sec.

230# all by way of PC and PJ.  Felt good, solid.

Strength

15 minutes to establish a 3RM Back Squat.

330#, failed at 335#.  Not too pumped about this.  Supplementation of a squat program, engaged.

Conditioning

Tabata:

Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

 

Strict-10, 4, 3, 2

Kipping-10, 8, 9, 9

*Rest 5 minutes.

3 rounds for total reps of:

90 sec. ME Rope Climbs 15′ – 6, 5, 6
90 sec. Rest
90 sec. ME Burpees -34, 35, 30
90 sec. Rest

2/4/4

5/14/12 “Boom! A strike. Strikeout! Hey buddy, don’t beat yourself up there, you pretty much had the entire force of God coming at ya.” KP

WOD 120514:

BB Gymnastics

1) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.

80%=195#

Last set of snatches.  Got a little carried away on the first one and lost it behind me.

 

2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.

250#, 260#, 270#

2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

Worked off the jerk boxes to save my shoulders.  210#, 220#, 230#  Pretty sure this is the most weight I have ever done on the “heaving/PJ, SB’s”.  Feeling a little better in the shoulders with these now.

Conditioning

Row 500m
100 Double-Unders
200′ DB Farmers Carry 100/70#
20 Alternating DB Snatches 100/70#
100 Double-Unders
Row 500m

For time.

17 something.  Pretty fun little challenge.  100# DB Snatch is something ive never done and I had a good time with it.  Didnt light the world on fire on this one.  One of my training partners decided to stagger behind me and use the 100 pounders also (we only had one pair).  He started too soon and snagged the sons of bitches from me while I was in the middle of my snatches so he could do the 200ft farmers carry.  I had to pretty much just hang out for a few mins and watch.  Once he returned, I was pretty much fresh again and we alternated and worked in on mostly the same DB because one of them was bent.  Failed on one rep somewhere in there.  DU’s were pretty bad today.  Didnt warm up with them at all so thats what I get I guess.  Rows were both under 1:50.  Thats about all I can remember. 

2/2/3  Feel a ton better today.  Sleep is a good thing.