Workouts

7/12

25 x OHS @ 115lb; rest 5 min x 3

+

45 sec airdyne sprint; rest 3:15 x 4

7/13

5 sets @ 90-95%

30 sec clean and jerk @ 135lb - all 9

30 sec KBS 53lb - all 14

30 sec burpees - 12/13/12/12/12

30 sec thicker rope DUs - 38/32/36/30/35

rest 6min

7/14-7/15 off

7/16

Wendler Squat

240lb x 5/ 255lb x 5/ 275lb x 13

+

BB split lunges x 6 x 3; rest 1 min bt legs - 135lb

+

Abwheel x 8 x 3; rest 90 sec

PM:

Power snatch x 2 on min for 12 min @ 155lb

+

3 Rounds:

20 ring dips w 20lb vest

rest 1 min

10 KBS 88lb

rest 1 min

+

12 burpees

150m row

12 burpees

150m row

12 burpees

t = 2:25

7/18

400m sprint @ 90%

rest 4 min x 5 - 65s/69s/70s/73s/70s

Workouts

I will try to post more of my daily workouts to this page, and as they get more fun and interesting, I will take some videos again.  I just finished the first cycle of the Wendler strength and now Im on the deloading week, so this week will be a little lighter.  I saw good gains in my strength and now I will slowly add in some more metcons, aerobic stuff here and there, and add some volume.  This last month I just stuck to all short sprints such as hill sprints and sled pushes.  I kept almost everything to under 1 min intervals to really work on power.   Now I will be adding in a little bit more of 5 min metcons and an occasional aerobic power wod here and there.  I am supposed to be going up to a competition in Washington in mid August so I need to be somewhat prepared.  More to come on that.  I have been feeling good in all my testers I have given myself once a week.  Here are some of those:

5 RFT:

15 SDHP + 15 burpees = 6:00 (previous time = 5:35)

3 RFT:

50 unbroken wall ball

rest 2 min

completed with ease

I have also been adding in some more skill based wods and trying to have funn with these:

5 min amrap:

muscle up to HSPU 

0 sec rest

20 strict muscle ups

=10 in 5 min + 10 min for 20 MUs

Here are my strength numbers for the past 2 weeks on squats and deadlifts:

Deadlift

week 2 = 320lb x 10

week 3 = 335lb x 10

Squat  

week 2 = 280lb x 12

week 3 = 295lb x 9

I have added some supplementary work like good mornings along with barbell forward lunges which I really like and will continue.

I will try a couple benchmark wods this month like Fran!

A burning fire

Since I missed the cut at regionals by one place I have had this great push in all my workouts and they have been great.  I have to hold back some because I don't want to get burned out since it is so early in the year and I am trying to stick to my plan to take it somewhat easy this Summer.  But I have had the time and desire to hit it hard so I have really been focusing on short power workouts.

Here is the end of this week workouts:

Wed:

Wendler Deadlift

5x230, 5x265, 14 x 300

9x3 waveload split jerks; rest 2:30 - 135, 160, 185, 145, 170, 195, 155, 180, 205

Thurs:

Squats with chains - 115lb + 60lb chains x 2 reps on min for 12 min

+

Close Grip Bench Press 6,4,2 - 205, 235, 265

+

3 Rounds of:

5 hang power cleans 135lb

10 burpees

15 CTB pullups

150m row

rest 6 min

Fri:

jog easy for 30 min

Sat Off

Sun:

Wendler Squats

3x215, 3x250, 12 x 280

split squats 6,6,6 rest 45sec - 60lb, 65,65

rest 1 hour

went to high school to push sled but it was locked up so did:

Hill sprints 20 sec; rest 3-4 min walk down x 6

Back to Training

I tried to get back to training last week after a week off from regionals and some debauchery.  I tried to do some squats and felt so weak and tight that I called it and just did a very light week thereafter.

This week I am back to training.  I am going to try to do a strength cycle, the Wendler, for the lower body lifts while I supplement with some gynmastics, hill sprints, short metcons, and longer recovery runs/rows/rides.  Im going to try this for 2-3 months and see it goes.  My schedule is going to be 2 on/1 off/ 2 on/ 2 off.  This will give me plenty of recovery days to see some strength improvements.  I will slowly add in some double days, then add an additional day.  My goal is to get stronger while maintaining good power and a good feeling in 5-10 min metcons.  But my ultimate goals is to enjoy the Summer and do workouts that are fun and eat some good food.  After this I will reassess and jump into a more regimented program while I build my aerobic system again and add volume.  Sounds like a plan for now!  This is what I have done early this week:

Sun:
Wendler Squats
3 x 200lb
3 x 235lb
3 + amrap (9 reps) x 265lb
+
Split Squats 3 x 8-10 reps rest 45sec bt legs - 45lb/h, 55lb. 55lb
+
3x3 weighted pullups @ 1131 - 60lb/65lb/70lb

Mon:
AM
A1. Bentover row @ 1031 x 6-8 rest 20 sec - 115lb/145lb/155/155
A2. Amrap (-3) ring pushups @ X122 rest 3 min x 4 - 17/15/12/10
+
75 burpee pullups for time = 7:41
+
3 x 15 GHD situps @ 2020 rest 90 sec
rest 6 hours
PM
jog for 5 min
+
45 sec hill sprint @ 80-90%
walk down 2:30
repeat x 6
+
jog for 5 min

Today is rest day, and tomorrow will be Wendler deadlifts and split jerk work.