Garage
6 x 1 clean + 2 front squats
185, 195, 200, 205, 210, 215
Clean pulls 3 x 3 @ 100% (reset after each rep)
215
5 rounds, not for time, of:
10 KB swings (70)
10 push-ups
Airdyne 20 calories (recovery pace)
Notes: Absolute beast mode on the clean complex. 215 is my 1 RM, yet I pulled under it like a boss today on my final working set and proceeded to bang out two front squats. Pulls actually weren't that great, but it's good to work some dynamic pulling off the floor. Should've done the final segment "for time."
Final 12-week cycle starts tomorrow, which should take me into mid-February. Focus will be on leg strength, gymnastics volume, and aerobic conditioning. This is going to be major training, and I'm ready for it.
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."
Saturday, November 30, 2013
Friday, November 29, 2013
Airdyne 45 minutes (aerobic restoration)
386 calories (147)
Notes: This was just an attempt to recover the legs from Thursday's football game. Hamstrings, groin, and hip flexors were smoked. This definitely helped, and I also felt very powerful aerobically.
386 calories (147)
Notes: This was just an attempt to recover the legs from Thursday's football game. Hamstrings, groin, and hip flexors were smoked. This definitely helped, and I also felt very powerful aerobically.
Wednesday, November 27, 2013
Wednesday, November 27, 2013
Fitness 500
Snatch 6 x 2
125, 135, 145, 155, 160(f), 160
3 rounds of:
3 snatch pulls @ 100% (175)
Rest 1 minute
12 T2B
Rest 1 minute
Notes: Another low energy day. Even so, I managed my best ever snatch double. Felt fast under the bar, but I bit unstable in the bottom. It was good to work some heavy pulls to reinforce the pull off the ground. Pairing pulls with T2B really places a premium on maintaining a tight midline. Looking forward to a day away from the gym and, instead, playing in our annual Thanksgiving football game!
Snatch 6 x 2
125, 135, 145, 155, 160(f), 160
3 rounds of:
3 snatch pulls @ 100% (175)
Rest 1 minute
12 T2B
Rest 1 minute
Notes: Another low energy day. Even so, I managed my best ever snatch double. Felt fast under the bar, but I bit unstable in the bottom. It was good to work some heavy pulls to reinforce the pull off the ground. Pairing pulls with T2B really places a premium on maintaining a tight midline. Looking forward to a day away from the gym and, instead, playing in our annual Thanksgiving football game!
Tuesday, November 26, 2013
Tuesday, November 26, 2013
Garage
3 rounds, not for time, of:
20 squats
10 push-ups
10 hollow-rocks
5 rounds of:
5 Pendlay rows (145)
Rest 1 minute
10 single-arm KB press (35)
Rest 1 minute
Ball slams 10 x 10 (OTM)
Notes: Not much energy today, but I got in some decent work. A bit weak on the Pendlay rows. Could feel myself starting to "buck" the hips, so I stuck at 145. Amazing how poorly my left arm moves in comparison to my right arm on the single-arm work. Toughest part of a ball slam is getting the ball from the ground to overhead -- not the actual slam itself.
3 rounds, not for time, of:
20 squats
10 push-ups
10 hollow-rocks
5 rounds of:
5 Pendlay rows (145)
Rest 1 minute
10 single-arm KB press (35)
Rest 1 minute
Ball slams 10 x 10 (OTM)
Notes: Not much energy today, but I got in some decent work. A bit weak on the Pendlay rows. Could feel myself starting to "buck" the hips, so I stuck at 145. Amazing how poorly my left arm moves in comparison to my right arm on the single-arm work. Toughest part of a ball slam is getting the ball from the ground to overhead -- not the actual slam itself.
Monday, November 25, 2013
Monday, November 25, 2013
Airdyne 45 minutes (aerobic restoration)
385 calories (149)
Notes: Not much to report today. Just a solid session. More calories than last week while maintaining a slightly lower heart rate.
385 calories (149)
Notes: Not much to report today. Just a solid session. More calories than last week while maintaining a slightly lower heart rate.
Sunday, November 24, 2013
Sunday, November 24, 2013
Fitness 500
5 rounds, for time, of:
5 power cleans
5 bench presses
8.37 (165)
"Death by C2B"
10 rounds + 9 reps
Notes: Lots of power production today. I felt strong on the power cleans; however, bench press betrayed me in the 4th round. I had to break 3/2 on the 4th round and then 2/1/1/1 on the 5th round. Need to keep working dips and heavy overhead presses. Great workout for me, though, as I struggle with this type of stuff. Got in a ton of C2Bs at the end. Need to keep working the strict and weighted variations of pull-ups.
5 rounds, for time, of:
5 power cleans
5 bench presses
8.37 (165)
"Death by C2B"
10 rounds + 9 reps
Notes: Lots of power production today. I felt strong on the power cleans; however, bench press betrayed me in the 4th round. I had to break 3/2 on the 4th round and then 2/1/1/1 on the 5th round. Need to keep working dips and heavy overhead presses. Great workout for me, though, as I struggle with this type of stuff. Got in a ton of C2Bs at the end. Need to keep working the strict and weighted variations of pull-ups.
Saturday, November 23, 2013
Saturday, November 23, 2013
Garage
Power snatch (15 minutes to build to a heavy single)
165
5 rounds of:
6 power snatches (135) (1 rep every 10 seconds)
12 burpees (1 foot jump -- touch ceiling)
24 double-unders
Actively recover 2:30 minutes on Airdyne; 30-second transition back to bar
Notes: One of the best workouts I've had in a while. Added some TGUs (worked up to 70#) and some jumping rope to my usual warm-up and I think it helped to open up the body. Hit one of the cleanest power snatches of my life at 155. I got 165 overhead, but it wasn't as crisp. Then, I started flipping around 135 like it was nothing. It was, by far, the most powerful I've ever been at that weight. Burpees were definitely the most difficult part of the workout. Had to slow my pace slightly on the last two rounds. I finished most rounds in around 2 minutes. Enjoyed using the Airdyne for active recovery. I spun out very slowly and just tried to control my heart rate. Took me about 30 seconds to get off the Airdyne, adjust the bar, chalk up, re-set my watch, and go.
Power snatch (15 minutes to build to a heavy single)
165
5 rounds of:
6 power snatches (135) (1 rep every 10 seconds)
12 burpees (1 foot jump -- touch ceiling)
24 double-unders
Actively recover 2:30 minutes on Airdyne; 30-second transition back to bar
Notes: One of the best workouts I've had in a while. Added some TGUs (worked up to 70#) and some jumping rope to my usual warm-up and I think it helped to open up the body. Hit one of the cleanest power snatches of my life at 155. I got 165 overhead, but it wasn't as crisp. Then, I started flipping around 135 like it was nothing. It was, by far, the most powerful I've ever been at that weight. Burpees were definitely the most difficult part of the workout. Had to slow my pace slightly on the last two rounds. I finished most rounds in around 2 minutes. Enjoyed using the Airdyne for active recovery. I spun out very slowly and just tried to control my heart rate. Took me about 30 seconds to get off the Airdyne, adjust the bar, chalk up, re-set my watch, and go.
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