Workout of the Day
A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 30-40 seconds
B.
Five sets of:
Power Clean + Hang Clean + Clean
Rest as needed
C.
Three sets for max reps of:
30 seconds of Power Cleans
90 seconds of Rest
* Set 1 – 205/145 lbs
* Set 2 – 185/130 lbs
* Set 3 – 165/115 lbs
D.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
Rest as needed
And then . . .
* Set 5 – 5 reps @ 85%
* Set 6 – 4 reps @ 85%
* Set 7 – 3 reps @ 85%
* Set 8 – 2 reps @ 85%
* Set 9 – 1 rep @ 85%
Rest exactly 60 seconds between sets.
A.Complete – butterfly pullups are a challenge because of mobility
B. 185,205,225,235,245 (failed on the hang)
C. 205#-9, 185#-9, 165#-13
D. 245,275,295,305. Sets 5-9 @ 275. Went light to work on the bounce out of the bottom
Day one of swimming and programming. Went relatively well.
10 am
200 meter(100 free/100 breast)
100 meter kick on back w/ fins
100 meter kick on back no fins
100 meter freestyle
Getting better!
4:30 pm
A) Done
B) 205, 225, 240, 255, 270(failed full)
C) 8,10,11
D) 255×3, 295×3, 315×2, 330×1 – 315×5,4,3,2,1
Very productive day. I think I might try splitting up the programming more throughout the day though. It’s hard for me to muster up enough energy post swim class.
January 29, 2013 – Competition
Workout of the Day
A.
Gymnastics with coach Eli for 1 1/2 at Byers.
B.
Five sets of:
Power Clean + Hang Clean + Clean
Rest as needed
265
285
295 made the Power, missed the hang, got the full.
295
295
*Wanted to go heavier but was feeling slow out of the bottom. Little smoked from yesterday.
C.
Three sets for max reps of:
30 seconds of Power Cleans
90 seconds of Rest
* Set 1 – 205/145 lbs
* Set 2 – 185/130 lbs
* Set 3 – 165/115 lbs
12 @ 205 > Video http://www.youtube.com/watch?v=jTaDE4uNAZw
12 @ 185
13 @ 165
D.
1 hour of mobility
Didn’t get squats in because my hip flexor and my low back were really tight and locked up.
A.
Double Unders: 50, 50, 50
Butterfly CTB: 15, 15, 15
L-sits: 30 sec, 20/10, 15/10/5. Suck at these!!!!
B.
255, 265, 275, 285(f-hang), 275, 285(f-pc)
C.
205#: 10 reps
185#: 11 reps
165#: 12 reps
D.
Done Based off of 435#. Good squat day!!
A. 50/15/:40 cumulative all sets
B. 225, 245, 265, 285, 305
C. 15 @ 205, 16 @ 185, 16 @ 165, all reps TNG for all 30 sec.
D. 295 (3), 335(3), 355(2), 385(1), 355(5,4,3,2,1)
Good day overall, felt strong even with some muscle soreness.
A) Double Unders: 50/50/50
Butterfly Pull Ups: 12/12/12 (still need to work on these)
L-Sits: :30/:30/:30
B) 105/110/115/120/120#
C) x2 @ 115# / x5 @ 110# / x5 @ 105#
D) Back Squats:
Set 1: 3 reps @ 130#
Set 2: 3 reps @ 150#
Set 3: 2 reps @ 160#
Set 4: 1 rep @ 175#
Sets 5-9: 5,4,3,2,1 @ 160#
A. DU need work…broken
Just worked on Butterfly (no CTB)
30sec
B. worked up to 125 (tried to get under faster)
C. Scaled: 115,105,95
Reps: 3,6,8
D. 3×125,3×145,2×155,1×170
155lb for 5,4,3,2,1 reps (this was ugly; knees went in a lot)
A. Double Unders: 3×45 cumulative
2 x 12 Butterfly Pull-ups, 1 x 12 C2Bs (can’t butterfly C2Bs yet)
L-sits: 3 X 10/10/10
B. 145, 165, 185, 205 (F@hang), 195(F@hang).
Got 195 in the hang a minute later. Stayed pretty light. Still getting my speed back.
C. Scaled to 90% of Rx’d
185#: 7 reps
165#: 9reps
155#: 10 reps
D. Done Based off 310 lbs., 90% of my 1 RM
Feeling better each day, but not ready to go real heavy. Going to stay at 80% to 90% of Rx’d load and may do a few extra low volume and/or recovery days for the 2 weeks or so.
A. DU’s: 50 reps. Broken a couple times, getting used to a new lighter rope.
Butterfly chest to bar: 12, 15, 15. Broken a few times. Got about 8 unbroken for the first time!
Lsit: 25/15, 20/10, 20/10. These are getting better. Previously couldnt get past 15-20s.
B. Power clean + hang clean + clean: 95, 115, 125, 135, 140. 140 is a PR for hang clean.
C. three sets 30s power clean, 90s rest: scaled 125, 110, 95 – 4, 8, 10.
D. Back squat. Worked off 195#. These felt good.
A. Completed
B. 185, 215, 235, 255, 275 – got the PC & HC and failed on the Full Clean – happy with 275 PC
C. 10, 11, 14 (one more than Tino)
D. working off 400
275 x 3
315x 3
335 x 2
363 x 1
335 x 5 – started the set and did 2 reps and adductor was not feeling it and called it a day
A. DU/C2B/Lsit: C2B still need work and Lsit are terrible
B. 155/185/205/225/245
C. 205:10x, 185:13x, 165:14x
D. Backsquat: 275×3, 315×3, 335×2, 355×1; Backsquat x5,4,3,2,1 @315
A. 50(42+8, 2 rep DU PR)/Practice/30 seconds (unbroken)
50(37+2+11)/Practice/29 seconds (unbroken)
50(10+14+13+13)/Practice/30 seconds (15+15)
B. 135,185,195,205,215
*no hook grip
*Didn’t rest or drop bar during complex
C. 6(3+2+1),9(5+3+1),9(5+3+1)
D. *Pretty worn out by this point. These were very hard.
Based off of 340#: 240,270,290,325(barely), 290 x 5,4,3,2,1
A. DUs 50/50/50 – these are feeling good.
C2B – 12, 8/2/2, 13 – Getting better
L-sit – 30, 30, 30
B. Worked up to 225. I was really having trouble controlling the weight on the way down.
C. Set 1 – 7 (5/1/1)
Set 2 – 8 (5/2/1)
Set 3 – 11 (8/3)
D. 275, 315, 335, 375 (95%) – I had to take a 30 min call, and when I tried to finish the squats, my legs wouldn’t warm up. So I worked up to 335 (85%), and then shut it down.
A) done
B) 225,245,265,275,285
C) 8,9,10
D) 275,315,335,365
315×5,4,3,2,1
Heavy ass sled drags to make sure I had enough
WU: 150 Double Unders, mobility
A. Front Squat x 1 rep:
135, 225, 275, 315
B. Two sets not for time of:
-Double Unders x 50 reps unbroken
-C2B Pull-ups x 15 reps unbroken
-L-sit x 40 seconds unbroken
Ran out of time to do the third set. Just did regular C2B’s, going to work on my butterfly on Thursday.
C. Five sets of:
-Power Clean + Hang Clean + Clean
135, 155, 185(f-clean, lost my grip after the hang clean), 195, 215, 235, 255(20# PR on Power Clean, failed the hang clean. Didn’t get tall enough on the pull. Should have nailed this weight.
D. For max reps:
-30 sec Power Clean @ 205# (7 reps unbroken)
-90 sec rest
-30 sec Power Clean @ 185# (9 reps unbroken)
-90 sec rest
-30 sec Power Clean @ 165# (9 reps unbroken)
E. Back Squat:
-255×3
-295×3
-315×2
-335×1
*rest as needed, then:
-315×5
-315×4
-315×3
-315×2
-315×1
*all with 60 sec rest in between sets
F. Mobility later tonight