Garage
Front squat 6 x 1 @ 85-95% (OT2M)
225 -> 250
12 x 1 hang clean + 1 jerk @ 85-90% (OTM)
185
For time:
10 ground-to-overhead (175)
Rest 2 minutes
10 ground-to-overhead (155)
Rest 2 minutes
10 ground-to-overhead (135)
3.11, 1.30, .57
Notes: Strong legs today on front squats. 225 felt easy, so worked up to some solid singles at 250. The program is really an "intensification" phase right now; however, I feel as though I'm actually still building some strength. My split jerks were poor today. Haven't done them much lately and it showed. Stayed at 185 to prevent things from getting sloppy. Rest periods went by quickly. Felt awesome on the G2Os. 3.11 may look like a long time for 10 reps, but I've never moved weight like this before. I was able to one-touch it overhead, i.e., no reset at the shoulders. 155 was solid and 135 felt very light. Good cardio throughout -- leg fatigue was limiting factor. Back at Fitness 500 tomorrow night for some gymnastics, snatches, and conditioning intervals.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
Tuesday, January 14, 2014
Monday, January 13, 2014
Row 7K (Z1)
33.06.5; 2.21.8 (22) (149)
Notes: Random distance, but it seemed about the right amount for today. Heard on an OPT podcast that you can expect to suffer a bit aerobically as you work your way back into the "middle zone" as the season approaches. It's easy to get strong and aerobically powerful during the off-season. However, once you starting hammering CrossFit-type workouts with intensity, then the strength and aerobic power will suffer a bit at the edges.
33.06.5; 2.21.8 (22) (149)
Notes: Random distance, but it seemed about the right amount for today. Heard on an OPT podcast that you can expect to suffer a bit aerobically as you work your way back into the "middle zone" as the season approaches. It's easy to get strong and aerobically powerful during the off-season. However, once you starting hammering CrossFit-type workouts with intensity, then the strength and aerobic power will suffer a bit at the edges.
Sunday, January 12, 2014
Sunday, January 12, 2014
CrossFit Hyannis (am)
Muscle-ups 6 x 2 (every 90 seconds)
2 x AMRAP in 2 minutes of:
4 power snatches (135)
20 double unders
Rest 3 minutes between AMRAPs
2 rounds + 4 power snatches, 2 rounds + 2 power snatches
2 x AMRAP in 2 minutes of:
4 front squats (155)
8 T2B
Rest 3 minutes between AMRAPs
2 rounds + 4 front squats & 3 T2B, 2 rounds + 4 front squats
Harwich Cranberry Bog Trail (pm)
60-minute brisk walk with Mary Catherine and Sayde
Notes: Mojo is back on the muscle-ups. These were super crisp and required less effort. Emphasis was on tucking the chin, keeping the feet glued together, and "finding my toes." Ring dip portion was also stronger than usual today. These 2-minute AMRAPs are awesome training pieces. Went unbroken (touch-and-go) on the first rounds of power snatches. I've never been able to do that before. Things really broke down, however, in the third rounds of power snatches. I had to resort to ugly footwork to maneuver the bar overhead. Leg strength reserves weren't quite there, but have certainly improved a lot. T2B held up nicely on the first AMRAP, but broke down on he second one. Felt comfortable working at 155 and used a squat clean into 3 front squats. Belt kept popping off, though, so I think it's time for a new one! The Invictus training program combined with some coaching from Bobby is really working well for me right now.
Beautiful sunny January day for an afternoon walk with my favorite ladies. Very restorative and I hope it will keep my aerobic system sharp as I move back into some Z1 work on the Airdyne and rower this week.
Muscle-ups 6 x 2 (every 90 seconds)
2 x AMRAP in 2 minutes of:
4 power snatches (135)
20 double unders
Rest 3 minutes between AMRAPs
2 rounds + 4 power snatches, 2 rounds + 2 power snatches
2 x AMRAP in 2 minutes of:
4 front squats (155)
8 T2B
Rest 3 minutes between AMRAPs
2 rounds + 4 front squats & 3 T2B, 2 rounds + 4 front squats
Harwich Cranberry Bog Trail (pm)
60-minute brisk walk with Mary Catherine and Sayde
Notes: Mojo is back on the muscle-ups. These were super crisp and required less effort. Emphasis was on tucking the chin, keeping the feet glued together, and "finding my toes." Ring dip portion was also stronger than usual today. These 2-minute AMRAPs are awesome training pieces. Went unbroken (touch-and-go) on the first rounds of power snatches. I've never been able to do that before. Things really broke down, however, in the third rounds of power snatches. I had to resort to ugly footwork to maneuver the bar overhead. Leg strength reserves weren't quite there, but have certainly improved a lot. T2B held up nicely on the first AMRAP, but broke down on he second one. Felt comfortable working at 155 and used a squat clean into 3 front squats. Belt kept popping off, though, so I think it's time for a new one! The Invictus training program combined with some coaching from Bobby is really working well for me right now.
Beautiful sunny January day for an afternoon walk with my favorite ladies. Very restorative and I hope it will keep my aerobic system sharp as I move back into some Z1 work on the Airdyne and rower this week.
Saturday, January 11, 2014
Saturday, January 11, 2014
Fitness 500 (am)
Push press + push jerk (heavy as possible in 15 minutes)
205(pr)
Squat 1 x 6 @ 65%; 1 x 4 @ 75%; 1 x 2 @ 85%; 1 x AMRAP @ 83% (set terminates if you deviate from "1011" tempo)
205; 235; 270; 6 reps @ 260
2 x AMRAP in 2 minutes of:
6 thrusters (115)
6 over-the-box jumps (24)
6 push-ups (hand-release)
Rest 4 minutes between AMRAPs
2 rounds + 3 thrusters, 2 rounds + 2 thrusters
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: "A" training session this morning with Bobby. Previous best push press was 195 -- same with push jerk. Incredible for me to do a 1 + 1 with 205. Had to chase the push jerk in front of me a bit, but I got it! Squats were solid today, too. The set of 6 at 260 was one of my better squat sets ever. Never deviated from tempo and the sixth rep was a marathon grinder. The overhead work and squatting obviously taxed me quite a bit heading into the AMRAPs, but I pulled it together nicely. Should've gotten through the thrusters on the third rounds -- would've been an "A+" training session. You wouldn't think it, but the push-ups were actually a real issue in this workout. They are tough on the core (essentially a plank hold) and burn out the triceps. This leaves you with only hips on the thrusters. Really enjoyed having Bobby coach me through this one.
Beautiful restorative walk with Sayde right along the water line. Waves were crashing right next to us. Nice to clear my head, flush out the legs, get some low-level aerobic work, and spend some quality time with my puppy!
Push press + push jerk (heavy as possible in 15 minutes)
205(pr)
Squat 1 x 6 @ 65%; 1 x 4 @ 75%; 1 x 2 @ 85%; 1 x AMRAP @ 83% (set terminates if you deviate from "1011" tempo)
205; 235; 270; 6 reps @ 260
2 x AMRAP in 2 minutes of:
6 thrusters (115)
6 over-the-box jumps (24)
6 push-ups (hand-release)
Rest 4 minutes between AMRAPs
2 rounds + 3 thrusters, 2 rounds + 2 thrusters
Bank Street Beach (pm)
60-minute brisk walk with Sayde
Notes: "A" training session this morning with Bobby. Previous best push press was 195 -- same with push jerk. Incredible for me to do a 1 + 1 with 205. Had to chase the push jerk in front of me a bit, but I got it! Squats were solid today, too. The set of 6 at 260 was one of my better squat sets ever. Never deviated from tempo and the sixth rep was a marathon grinder. The overhead work and squatting obviously taxed me quite a bit heading into the AMRAPs, but I pulled it together nicely. Should've gotten through the thrusters on the third rounds -- would've been an "A+" training session. You wouldn't think it, but the push-ups were actually a real issue in this workout. They are tough on the core (essentially a plank hold) and burn out the triceps. This leaves you with only hips on the thrusters. Really enjoyed having Bobby coach me through this one.
Beautiful restorative walk with Sayde right along the water line. Waves were crashing right next to us. Nice to clear my head, flush out the legs, get some low-level aerobic work, and spend some quality time with my puppy!
Friday, January 10, 2014
Airdyne 45 minutes (Z1) (am)
Fitness 500 (pm)
Farmers' walks 4 x around weight room (65# DBs)
Single-arm DB rows 4 x 8 @ 65 (3011 tempo)
2 x 8 "Is," "Ys," and "Ts" (5# DBs)
Notes: Nice and steady on the Z1 work. Heart rate touched 147 toward the end.
Bobby helped me with some supplemental pulling and grip exercises. We found some serious weak spots in my rhomboids and shoulders. The "Is," "Ys," and "Ts" were some of the hardest sets I can remember. I was in agony toward the end. I'm clearly lacking the structural support needed to safely perform high-rep gymnastics movement. I'll be looking to incorporate more of these movements into my routine over the next few weeks.
Fitness 500 (pm)
Farmers' walks 4 x around weight room (65# DBs)
Single-arm DB rows 4 x 8 @ 65 (3011 tempo)
2 x 8 "Is," "Ys," and "Ts" (5# DBs)
Notes: Nice and steady on the Z1 work. Heart rate touched 147 toward the end.
Bobby helped me with some supplemental pulling and grip exercises. We found some serious weak spots in my rhomboids and shoulders. The "Is," "Ys," and "Ts" were some of the hardest sets I can remember. I was in agony toward the end. I'm clearly lacking the structural support needed to safely perform high-rep gymnastics movement. I'll be looking to incorporate more of these movements into my routine over the next few weeks.
Thursday, January 9, 2014
Thursday, January 9, 2014
Garage (am)
Row 2K (Z1)
8.57.5; 2.14.3 (22) (151)
Then, 12 x 35 double-unders (OTM)
Row 2K (Z1)
8.57.6; 2.14.4 (23) (151)
Garage (pm)
5 rounds, each for time, of:
Row 250 meters
12 pistols (alternating)
12 ball slams (40)
Rest 90 seconds between rounds
2.30, 2.50, 2.40, 2.33, 2.37
DL 1 x 10 @ 50%; 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 8 @ 75%; 1 x 6 @ 80%
185; 220; 235; 275(f); 290 (DNS)
Notes: Mixed things up slightly this morning by incorporating some double-unders. I didn't like it much, though. Double-unders were terrible this morning. No explosive jumping power in the legs that early. Second 2K was awesome and I fell into a perfect aerobic rhythm.
These intervals was a nice challenge. Variability in time was due to some failed rep on pistols. Otherwise, I maintained a sub-1.50 pace on the rower and cycled through the ball slams nicely. This was the most pistols I've ever done and probably the best, particularly on my right leg. Deadlifts proved to simply be too heavy. C.J. prescribes them as full reset on each rep -- no touch-and-go. This is absolutely brutal for high-rep sets. I only managed 5 reps at 275 and called it quits. I was starting to lose positioning badly and didn't want to derail my training. I will continue his deadlift progression, but will continue to use my judgment as to when I've had too much.
Row 2K (Z1)
8.57.5; 2.14.3 (22) (151)
Then, 12 x 35 double-unders (OTM)
Row 2K (Z1)
8.57.6; 2.14.4 (23) (151)
Garage (pm)
5 rounds, each for time, of:
Row 250 meters
12 pistols (alternating)
12 ball slams (40)
Rest 90 seconds between rounds
2.30, 2.50, 2.40, 2.33, 2.37
DL 1 x 10 @ 50%; 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 8 @ 75%; 1 x 6 @ 80%
185; 220; 235; 275(f); 290 (DNS)
Notes: Mixed things up slightly this morning by incorporating some double-unders. I didn't like it much, though. Double-unders were terrible this morning. No explosive jumping power in the legs that early. Second 2K was awesome and I fell into a perfect aerobic rhythm.
These intervals was a nice challenge. Variability in time was due to some failed rep on pistols. Otherwise, I maintained a sub-1.50 pace on the rower and cycled through the ball slams nicely. This was the most pistols I've ever done and probably the best, particularly on my right leg. Deadlifts proved to simply be too heavy. C.J. prescribes them as full reset on each rep -- no touch-and-go. This is absolutely brutal for high-rep sets. I only managed 5 reps at 275 and called it quits. I was starting to lose positioning badly and didn't want to derail my training. I will continue his deadlift progression, but will continue to use my judgment as to when I've had too much.
Wednesday, January 8, 2014
Wednesday, January 8, 2014
Fitness 500
3 rounds, not for time, of:
10 HSPU
40 double-unders
Max L-sit hold
12 x 1 snatch + 1 OHS @ 75-80% (OTM)
135 -> 140
5 rounds, each for time, of:
4 C2B
4 shoulder-to-overhead (115)
8 burpees (lateral jump over barbell)
4 shoulder-to-overhead
4 C2B
Rest 1 minute between rounds
1.13, 1.12, 1.14, 1.19, 1.31
Notes: Unbelievable session from a movement standpoint. Haven't done HSPUs in months, yet they were the best they've ever been. Kip was super tight and I could feel my hips opening up explosively. Key is extending your legs fully before the feet touch the wall. I tend to touch the wall before I fully open and it jams up the kip. Snatches were gorgeous tonight. Great pull into the bottom position and bottom position was very open and stable. OHS was effortless. Last week's 3-second pause in the hole was helpful. Having to perform an OHS after your snatch forces you to use proper footwork, too. Metcon was good. Programmed as 10 rounds, but I stopped after 5 because it was starting to get sloppy. The S2Os after the burpees were brutal! They were so effortless before the burpees, but then my legs were zapped. Same thing with the last 4 C2Bs of each round. Had no hip power. Looking forward to working with BSP on Friday on some supplemental pulling and grip strength movements.
3 rounds, not for time, of:
10 HSPU
40 double-unders
Max L-sit hold
12 x 1 snatch + 1 OHS @ 75-80% (OTM)
135 -> 140
5 rounds, each for time, of:
4 C2B
4 shoulder-to-overhead (115)
8 burpees (lateral jump over barbell)
4 shoulder-to-overhead
4 C2B
Rest 1 minute between rounds
1.13, 1.12, 1.14, 1.19, 1.31
Notes: Unbelievable session from a movement standpoint. Haven't done HSPUs in months, yet they were the best they've ever been. Kip was super tight and I could feel my hips opening up explosively. Key is extending your legs fully before the feet touch the wall. I tend to touch the wall before I fully open and it jams up the kip. Snatches were gorgeous tonight. Great pull into the bottom position and bottom position was very open and stable. OHS was effortless. Last week's 3-second pause in the hole was helpful. Having to perform an OHS after your snatch forces you to use proper footwork, too. Metcon was good. Programmed as 10 rounds, but I stopped after 5 because it was starting to get sloppy. The S2Os after the burpees were brutal! They were so effortless before the burpees, but then my legs were zapped. Same thing with the last 4 C2Bs of each round. Had no hip power. Looking forward to working with BSP on Friday on some supplemental pulling and grip strength movements.
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