20160226

Week at sea, PRs, etc

Last Sunday I deadlifted 355 for 5, so I started hitting singles, 365 (pr), 385 (pr), 405x3, fail.

Over the week I managed to workout, despite stupid schedule of command and staff, at sea tourism, readings, bad food and worse sleep.

Stuck to the powerbuilding plan, no real heavy days, rowed a 5k one day, nothing stunning.

20160221

Speedy, that's what I am...

Got pulled over doing 38 in a 25 on a deserted stretch of base roads. It's time to retire.

Back squats 7 sets of 3, 135, 185, 225, 240, 255, 265, 275
Good mornings, 4 sets of 6,
135, 150, 175, 185

20160218

Quickly

That was the name of the game today, in and out.

7 sets of 2, 1&1/4 Front squats
45,95,135,155,175,185,205
3 sets, front rack hold, 10 second count paused in the bottom of the jerk dip, 275 lbs
3x8 pendlay rows 225 lbs
3x10 Low pulley seated row, medium grip, 215,235,255
5x5 dumbell bent over row w/straps, 100, 105, 115, 120, 125

20160217

Another twofer

Yesterday... (if I can recall it all):
6x5 barbell box squats, focus on not leaning forward at all when rising, this was muy, muy hard, 65, 85, 115, 135, 155, 170.
5x5 seated good mornings @95
3 rds, not for time of 5 GHD back extensions, 10 GHD sit ups, 15 box jumps 24", 20 alternating round kicks to heavy bag
3x10 dumbell shrugs @95
3x10 barbell shrugs with bar behind the back @225
3x20 low pulley standing rope high pull @35

Today:
Sumo deadlifts, 5 sets of 6 reps, 135, 185, 225, 255, 275
5 rds, not for time of 115lbs, 12 deadlifts, 9 hand power cleans, 6 front squats
Then again not for time, 5 rds,
1 strict muscle up
1 40 inch box jump
1 rope climb,
1 set of 20, 24, 30 inch sequential jumps, up then back down

20160215

Mack daddy make ya

Jumping pull ups and jumping dips,  alternating exercises for 15 of each, 10 rounds. Focusing on the jump, hardly pulling or pushing at all. Tight core, upright torso, flat feet, but weight transferred slightly forward.

Then, 12 rounds of 75 ft uphill sprint, walk back. Started each one at the bottom of a push up, no rest.

20160214

Walk the Earth

Walked about 3 miles to the gym and back as warm up, cooldown, suntan, and cardio combined.

5x5 front squats, 135, 165, 185, 205, 225
Pendlay rows, 4x8, 135, 155, 185, 205
Power clean off blocks @ knee 5x5 @185
Close grip low pulley row 3x8 @200
Single arm bent over dumbell row w/straps, 3x8 @100

20160212

Struggling

Ate a lot of donuts and cupcakes today. They weren't even good.
The struggle is real.

Back squat, 1 st of 8 at 135, then 7 sets of 3 reps, 185 up to 265.
Good mornings 3x8, 135, 155, 170

AMRAP 20
200m run 100 down and 100 back
2 ground to over the shoulder with 100 lb D-ball
1 clean and 10 presses with the Rogue iron log
Made 10 rounds and 1 run

Did the whole thing while listening to Ayn Rand's Atlas Shrugged.

20160211

Art of war

Sun Tsu said it, know your enemy  (sloth in my case), know yourself, and you will be victorious.

Doing work.

7 sets of 3 front squats 95, 115, 155, 185, 205, 225, 245
5x5 pendlay rows, all at 205
3x10 Low pulley close grip seated row, 150, 200, 255
5x5 Single armed bent over dumbell row 100, 105, 110, 115, 120

EMOM5
6 GHD sit ups
6 30 lb d-ball slams

3:00 steady state row for cooldown

20160210

Feeling good.

Warm up.
Burgener warm up.
6 sets of 3 squat cleans, 1 jerk.
95, 115, 145, 155, 165, 170
Emom10
5 muscle cleans, 1 press, 95 lbs
10 double unders

20160209

Yesterday and today

I did some stuff, and apparently I forgot to record yesterday's work.... Let me attempt to reconstruct.
7x3 front squats up to 240
4x8 pendlay rows 185, 195, 225, 245
3x8 low pulley close grip row 140, 160, 180
3x8 Single arm bent over DB row 90, 100, 110
Some accessory pulley Bullshit and cardio.
Today
7x3 back squats, 185 to 260, no belt
3x5 Bulgarian split squat at 120
3x5 good mornings at 170
Three rounds of spin bike ~3:00 and 100 ft of farmers carry Rogue farmers handles +50 lbs each
Then 10 rounds of 1 clean +5 presses with log bar, 10 24 in box jumps, 1 rope climb

20160206

Don't really know what I'm up to

For the first hour I was at the gym I flitted about from one machine to another, 20 min on a spin bike, walking on max incline, recombinant bike, stair climber, lather rinse repeat. Heart rate rather low to moderate, hardly sweating.

3x10 sumo deadline 135, 185, 205
3x10 straight leg deadline 95 across
3x10 bench press 110, 135, 150
5x10 of various pulls pressdowns, kickbacks and nonsense
Ended the misery with 5x5 strict dips.

Whimsical nonsense.

20160205

Some glutes, that's all.

5x5 of
back squats, 185, 205, 225, 245, 255
Good mornings, 135, 145, 155, 165, 175

20160204

Much as Atlas, I shrugged...

Yesterday, 40 min of recovery activity, some might call it cardio.
Ran to the gym about 1 mile,
3 rounds alternating 5min bike with 5min row, ran back to hotel.

Today:
7x3 front squats, 135 up to 235
5x8 clean pulls from pins at knee, worked up to 250
5x8 low pulley close grip row, worked from 100 to 180
5x8 one armed dumbell rows, 75,85,95,100,105
5x5 L pull ups
5x5 shrugs, worked from 200 to 300

5 min walking on max incline to cooldown

20160202

Work

...and other four letter words.

10min on machines to warm up

5x8 sumo deadlift, 135, 185, 225, 275, 315
Last set petered into singles.
3x8 bulgarian split squats 95, 115, 135

Super set 3x8 of incline bench (115) and flat bench (135), no rest.

Super set 3x8 or dips and push ups.

EMOM12
2 ground to over the shoulder 90lb DBall
50 ft farmers walk w/50lb dumbells
2 burpee over the box jumps 30 inch

5 rds
~75ft yoke walk, +50lbs
1 15 ft rope climb
1 muscle up

20160201

SoCal

Exiled.  Miss my babies.

5x5 or 5 second pause back squats, 115, 155, 185x3
3x8 good mornings, 115 across, hard work on flat back and full depth

7 rounds, on the minute:
Yoke carry, empty, 7m down, 7m back,
Log clean and 3 push presses

10:00 climbing stairs


At the old HQ, CrossFit MECCA in 2007