Monday
Deadlift
3,3,3,1,1,1,1
(225lbs, 255, 275, 315, 400fail, 400PR)
I was so excited, I forgot to do the rest of my workout.
Tuesday
Max rep lunges in 20 minutes
(512)
Wednesday
6 x 5 minute rounds heavy bag work
Thursday
Rest
Friday
Row
1 minute work, 1 minute rest, 2 min work, 2 min rest, 3 work, 3 rest, 4 work, 4 rest, 3 work, 3 rest, 2 work, 2 rest, 1 work, 1 rest.
(4411 meters)
Saturday
EAT, EAT, EAT.
Sunday
Food hangover
This week was busy, but productive. So far I've only been providing boring training info, but after the beginning of the year I plan on adding much more. I am pretty excited about finally hitting the 400lb mark on the deadlift.
Thursday, December 30, 2010
Monday, December 20, 2010
DECEMBER 13th - 19th
Monday
Front squat
3,3,3,1,1,1,1
(195lbs, 195, 195, 265fail, 265fail)
2x20 pistols to 18" box
2x10 overhead lunge @95lbs
2x15 GHD sit ups
2x10 ab wheel rollout to wall
Tuesday
200 meter burpee broad jump
(6:43)
Wednesday
As many rounds as possible in 5 minutes of
5 deadlifts @225lbs
8 burpees
(5 1/2)
Rest 1 minute
As many rounds as possible in 5 minutes of
5 hang power snatches @75lbs
8 sit throughs
(6)
Rest 1 minute
As many rounds as possible in 5 minutes of
5 thrusters @75lbs
8 pull ups
(5)
Thursday
Mobility work 30 minutes
Friday
20 minute run @easy pace
10-1 ladder
Ab wheel rollouts to wall
Ring push ups
Strict pull ups
Saturday
Thai pad drills 30 minutes
Grappling 1 hour 30 minutes
Sunday
Rest
The first 3 weeks of this program is complete, and I am pleased with my progress. I PR'd my front squat the first two weeks and my work capacity is feeling strong. I've had to improvise a bit due to the mystery shoulder injury, but I'm okay with that. There's always something else to be worked on. The amount of pain and crunching in my shoulder is enough to convince me to lay off upper body pressing for at least the next 4 weeks. I've also realized, that if you are serious about training, there really are no true rest days, only recovery days. Days of total inactivity leave me feeling worse than before. I'll be following mobilitywod.blogspot.com like a religion from here on out. Even the hobby level of involvement in grappling that I am operating at will require a lot more flexibility and mobility than I currently have.
The next three week cycle will be a switch to deadlifts from front sqauts. Due to the longer amount of time needed to recover from max effort deadlifts, I'll do this a little different. Week one will be a max effort day, week two will be a maximum dynamic effort like snatches or cleans and week three will be another max effort deadlift day. The upper body max effort day will be pull ups as long as the shoulder tolerates it.
Here's a great article from Brian MacKenzie on over hyped, Crossfit supplement faddism.
Front squat
3,3,3,1,1,1,1
(195lbs, 195, 195, 265fail, 265fail)
2x20 pistols to 18" box
2x10 overhead lunge @95lbs
2x15 GHD sit ups
2x10 ab wheel rollout to wall
Tuesday
200 meter burpee broad jump
(6:43)
Wednesday
As many rounds as possible in 5 minutes of
5 deadlifts @225lbs
8 burpees
(5 1/2)
Rest 1 minute
As many rounds as possible in 5 minutes of
5 hang power snatches @75lbs
8 sit throughs
(6)
Rest 1 minute
As many rounds as possible in 5 minutes of
5 thrusters @75lbs
8 pull ups
(5)
Thursday
Mobility work 30 minutes
Friday
20 minute run @easy pace
10-1 ladder
Ab wheel rollouts to wall
Ring push ups
Strict pull ups
Saturday
Thai pad drills 30 minutes
Grappling 1 hour 30 minutes
Sunday
Rest
The first 3 weeks of this program is complete, and I am pleased with my progress. I PR'd my front squat the first two weeks and my work capacity is feeling strong. I've had to improvise a bit due to the mystery shoulder injury, but I'm okay with that. There's always something else to be worked on. The amount of pain and crunching in my shoulder is enough to convince me to lay off upper body pressing for at least the next 4 weeks. I've also realized, that if you are serious about training, there really are no true rest days, only recovery days. Days of total inactivity leave me feeling worse than before. I'll be following mobilitywod.blogspot.com like a religion from here on out. Even the hobby level of involvement in grappling that I am operating at will require a lot more flexibility and mobility than I currently have.
The next three week cycle will be a switch to deadlifts from front sqauts. Due to the longer amount of time needed to recover from max effort deadlifts, I'll do this a little different. Week one will be a max effort day, week two will be a maximum dynamic effort like snatches or cleans and week three will be another max effort deadlift day. The upper body max effort day will be pull ups as long as the shoulder tolerates it.
Here's a great article from Brian MacKenzie on over hyped, Crossfit supplement faddism.
Sunday, December 12, 2010
DECEMBER 6th-12th
Monday
Front squats
3,3,3,1,1,1,1
(195lbs, 195, 195, 255, 265fail, 260PR)
2x20 pistols to 18" box
2x10 lunges with 2x53lbs in front rack
2x15 GHD sit ups
2x10 ab wheel rollouts to wall
Tuesday
Tabata (best and worst rep rounds)
Pull ups (13-6 reps)
Push ups (15-7)
Sit ups (12-8)
Squats (17-12)
Medicine ball slams @20lbs (10-10)
Wednesday
5 rounds for time
10 thrusters @75lbs
10 hang power snatches @75
10 box jumps @24"
(12:45)
4x 400m run, one every 4 minutes
Thursday
Mobility work 30 minutes
Friday
2 unbroken rounds
3 presses
6 push presses
9 push jerks
all @115lbs
50 strict pull ups. Varied every 5 reps: pull ups, chin ups, rock rings, finger board, false grip.
Saturday
1 hour 30 minutes of grappling
3 to 5 minute rounds
Sunday
Rest
Returning to grappling after such a long layoff was interesting. The skills were rusty for sure, and I feel like I've been in a car accident, but it was so much fun. Once a week will be more than enough.
This program is really working well, and I'm reaching a state of adaptation that's leaving me wanting a little bit more. I'm going to be cautious about adding too much volume too soon, but there may be some additions soon. This is also week three of the front squat cycle, so next week will be deadlifts and, as long as the shoulder holds up, pull ups.
Front squats
3,3,3,1,1,1,1
(195lbs, 195, 195, 255, 265fail, 260PR)
2x20 pistols to 18" box
2x10 lunges with 2x53lbs in front rack
2x15 GHD sit ups
2x10 ab wheel rollouts to wall
Tuesday
Tabata (best and worst rep rounds)
Pull ups (13-6 reps)
Push ups (15-7)
Sit ups (12-8)
Squats (17-12)
Medicine ball slams @20lbs (10-10)
Wednesday
5 rounds for time
10 thrusters @75lbs
10 hang power snatches @75
10 box jumps @24"
(12:45)
4x 400m run, one every 4 minutes
Thursday
Mobility work 30 minutes
Friday
2 unbroken rounds
3 presses
6 push presses
9 push jerks
all @115lbs
50 strict pull ups. Varied every 5 reps: pull ups, chin ups, rock rings, finger board, false grip.
Saturday
1 hour 30 minutes of grappling
3 to 5 minute rounds
Sunday
Rest
Returning to grappling after such a long layoff was interesting. The skills were rusty for sure, and I feel like I've been in a car accident, but it was so much fun. Once a week will be more than enough.
This program is really working well, and I'm reaching a state of adaptation that's leaving me wanting a little bit more. I'm going to be cautious about adding too much volume too soon, but there may be some additions soon. This is also week three of the front squat cycle, so next week will be deadlifts and, as long as the shoulder holds up, pull ups.
Sunday, December 5, 2010
NOVEMBER 29th-DECEMBER 5th
Monday
Front squats
3,3,3,1,1,1,1
(185lbs, 185, 185, 255PR)
2x20 pistols to 18" box
2x10 overhead lunge @95lbs
2x15 GHD sit ups
2x10 ab wheel rollouts to wall
Tuesday
4 rounds for time
20 pull ups
30 push ups
40 squats
50 double unders
(28:34)
Wednesday
6x 200m run, one every 2 minutes
50 sandbag get ups @80lbs for time (8:55)
Thursday
Mobility work 45 minutes
Friday
Shoulder press
3,3,3,1,1,1,1
(95lbs, 95, 95, 155old PR)
Stopped due to shoulder pain
2x10 bar dips
2x15 bench press @2x 45lb dumbbells
2x30 GHD russian twist @10lb
2x10 GHD hip/back extensions
Max burpees in 2 minutes 30 seconds (51)
Saturday
1 hour run (road) @easy pace
Sunday
Mobility work 30 minutes
I'll be unable to continue with max effort shoulder press, because the pain in my right shoulder that I thought was gone returned with the 155 press. I won't change my plan, I'll just do bodyweight upper body work on Fridays instead. Hopefully the higher rep work will keep things loose and aid recovery and healing.
Speaking of shoulder health, here's a great article on the sumo deadlift high pull I ran across on the Whole 9 site.
Here's another gem from Whole 9 while I'm at it.
I'm pleased with how this program panned out over the last week, and the idea of meeting the warm days of spring in top shape is really exciting.
Starting next week I'll be returning (in a very small way) to grappling training. SLC Crossfit now has wrestling mats and we'll have a casual, open mat session every Saturday. There is no other form of training or exercising more demanding than this, and just the thought of returning to it gives me butterflies. In a good way.
Front squats
3,3,3,1,1,1,1
(185lbs, 185, 185, 255PR)
2x20 pistols to 18" box
2x10 overhead lunge @95lbs
2x15 GHD sit ups
2x10 ab wheel rollouts to wall
Tuesday
4 rounds for time
20 pull ups
30 push ups
40 squats
50 double unders
(28:34)
Wednesday
6x 200m run, one every 2 minutes
50 sandbag get ups @80lbs for time (8:55)
Thursday
Mobility work 45 minutes
Friday
Shoulder press
3,3,3,1,1,1,1
(95lbs, 95, 95, 155old PR)
Stopped due to shoulder pain
2x10 bar dips
2x15 bench press @2x 45lb dumbbells
2x30 GHD russian twist @10lb
2x10 GHD hip/back extensions
Max burpees in 2 minutes 30 seconds (51)
Saturday
1 hour run (road) @easy pace
Sunday
Mobility work 30 minutes
I'll be unable to continue with max effort shoulder press, because the pain in my right shoulder that I thought was gone returned with the 155 press. I won't change my plan, I'll just do bodyweight upper body work on Fridays instead. Hopefully the higher rep work will keep things loose and aid recovery and healing.
Speaking of shoulder health, here's a great article on the sumo deadlift high pull I ran across on the Whole 9 site.
Here's another gem from Whole 9 while I'm at it.
I'm pleased with how this program panned out over the last week, and the idea of meeting the warm days of spring in top shape is really exciting.
Starting next week I'll be returning (in a very small way) to grappling training. SLC Crossfit now has wrestling mats and we'll have a casual, open mat session every Saturday. There is no other form of training or exercising more demanding than this, and just the thought of returning to it gives me butterflies. In a good way.
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