Sunday, January 31, 2010

Pullups and shoulder press

Shoulder Press:


100 straight sets

Pull ups: 5 max sets:

10/8/7/6/5 (36, down 3 from last week). . . at least I fail in a graceful consistent manner . . .

We'll see what pyramid day brings tomorrow.

Saturday, January 30, 2010

front squats, high rep back squats, snatch wod

3x3 front squats


Highrep heavy squats


Then mod of the main site three flavors of snatch

5 rft @ 75lbs
5 power snatch
5 snatch balance
5 ohs


Went back and forth over the scaling, decided 95lbs I can ohs, I can power snatch, but the practice snatch balances were just not happening. After finishing and realizing I would have been there all day with the 95, I’m happy enough. Way to much bar staring. The oly lifts I have trouble linking together . . . I try and set up quick, but I still seem to stare at the bar a lot.

Wednesday, January 27, 2010

Deads and junk




Then 5rft

10 pullups
10 pushups
10 squats


Armstrong pullup day max training sets 5x got 12.

Tuesday, January 26, 2010

Squats and some evil lunge thingy

Heavy Squats 3x3


Hard but doable.

then 10 minutes:

AMRAP 10 minutes

20 lunges
10 db push press 35lbs

7 rounds plus 20 lunges. The booty hurt.

Armstrong pull up day 3 week 3

3x4 normal grip
3x4 close facing grip
3x4 normal grip

Went fine. Tomorrow's work sets = 5

Monday, January 25, 2010

Pullup days

Sunday 1/24

5 sets max reps


39 total.

Up from last week

11/6/5/5/5 (max dead hangs, 90 seconds rest) 32 total.

Monday 1/25

Pyramid: 1-2-3-4-5-6 + 6 then max set of 6 for 33

Up from

1/2/3/4/5/6 + 6 +4 max set
Total 31

Saturday, January 23, 2010

Front Squats and death by 10 meters

Me ‘n Bruce in the Garage:

FS/ HRBS day

FS 3x3


Felt really good.

High rep back squat:


Felt strong today. Have no idea why. Yesterday was cheezeburger fajita margarita day. Who knows?

Then “Death by 10 meters” 14 rounds +14. I goofed up and slowed down on one of the laps like 13 where I thought I was done and lost a few seconds where I might have gotten that 15 round . . . of course, I would have been sucking even more wind by round 16.


Thursday, January 21, 2010

shoulder press and fgb

In the Hobo gym with Bruce.

3x3 Shoulder press

100lbs straight sets.


2 rounds of Task Oriented FGB (is that the right term?)

20 each of

45lb thruster (wall ball sub)
sdhp 75lb
box jump 20"
pp 75lb
calories on rower

Frack that was sucky.


1:00 rest between rounds. Trying to jump after the 1st set of sumos was . . . interesting.

Tuesday, January 19, 2010

Squats and Bruce in the Hooose!

Bruce came over and we did

3x3 squats


Then ten minute Amrap

7 power clean @ 95
14 box jump 24"

4 rounds and 7 jumps . . .

The 95lbs was a tactical choice. I should have done this heavier, but my clean was crap. I started at 125 which I could "clean" but wasn't getting the right feel. If I do a hang clean, no back problem. If I do it from the floor, something is hinky.

Nice having Bruce in the hobo gym.

Did the Armstrong pullup work: 3x3 regular grip, 3x3 close chin grip, 3x3 regular. Tomorrow work sets of 4x

Monday, January 18, 2010

Rest day, pullups

Armstrong pullup day, week 3 pyramids

1/2/3/4/5/6 + 6 +4 max set of after? Weak.

Total 31

Previous week (all I have in my records is the week before: 5 rounds + 5 + 5 max set so 5+5+5+4+3+2+1 = 25 . . . wow a bit of a bump . . .

Sunday, January 17, 2010

Shoulder press pullup day

Shoulder Press Day:




then some playing around with dead hang pullups and ring rows. Mellow day.

Armstrong pullup day (moved day one to Sunday so I can skip Friday which I do anyway).

11/6/5/5/5 (max dead hangs, 90 seconds rest) 32 total.

Last week 10/6/6/5/4 = 31

Then some ring rows for fun. Since I was tearin' up the shoulders and back . . .

Saturday, January 16, 2010

Highrep Heavy squats and Kempie's welcome wod

Squats 10x165

(next week 10x 170) I need to reset, maybe next week I do 180x5 then work up? Or ever week I do 10 and move up 5-10lbs?

Then Kempie's wod


Ring Dips
KB swings (1.5 pood)

7:02 PR!!

Last time was 7:55!! Holy Cow and I was frickin' lollygagging through the ring dips. Ug! They were the biggest time sink. Swings unbroken and this time was faster than my time with the 35lb swings! Wooot!

Compare to

Thursday, January 14, 2010

Deads and evil

3x5 Deadlifts


rest a few then


5 DB clean and jerk @ 35lbs
5 pullups
250m row

12:49 . . . actually seemed shorter . . . ow.

Armstrong pullup day: 3x with 60 seconds rest 22 rounds. Next week, training set is 4

Wednesday, January 13, 2010

Push Press and Power Snatch

Push Press 1 rm

145. Quit there. I've gotten 155, but that wasn't going to happen today.

Then 10-8-6

power snatch @ 95
broad jumps


Armstrong pullup routine week 2, day 3:

2/2/2 overhand
2/2/2 palm facing pinkies touching
2/2/2 overhand

60 second rest

Tuesday, January 12, 2010

Power cleans and jumping fun

Power clean 1rm . . . complete bust.

My PR is 175. Couldn't get 165 at all today . . . ugh.

Then 5 rft

5 burpees (touch 8' ceiling)
7 power cleans 115
9 24" box jumps

completely sackless 10:44. This should be about a 8 minute wod . . . ugh.

Also w/u with armstrong pullup week 2 day 2, pyramid pullup day

5 rounds + 5, then a max set of 5.

Monday, January 11, 2010

Rest day

Nothin' but pullups

Armstrong pullup week 2 day 1

5 rounds max pullups, 90 seconds rest between

All dead hang

10/6/6/5/4 (31)

Sunday, January 10, 2010

Squats and some sacklessness . . .

3x5 @ 95% 1rm, straight across, 60 seconds rest between sets.





150 meter row
10 pushups
10 kb swings (1.5 pood, rx was 2 pood . . . and wearing a 20lb vest)

9:43 . . . forgot to start the watch so added my last row time to it 30 or so.

Really wasn't into it tonight. Really wasn't.

Saturday, January 9, 2010

Push Jerk and Tabata Rowing

Push Jerk 6x2


Tabata rowing: 16 intervals 20 seconds work 10 seconds rest

1826 meters ugh.

No pullup work today. Missed yesterday's pullup day but last week was kind of a warm up test week so I don't think it will matter too much.

Thursday, January 7, 2010

power cleans and fun stuff

Power cleans

1x165 F

That was just wrong. My 1rm is 175. 165 should gone up fine. Somehow I lost me nerve getting under it. I'd get it up fine but couldn't close the deal.


5 deadlifts @ 200
5 each arm db snatch (started at 35 . . . that was mistake, dropped to 25 when I couldn't get keep it stabilized overhead)


That was completely pathetic. Hmm. Not doing deadlifts, makes deadlifts harder, not easier. Well, that hypothesis tested out just fine.

the 35s were good till round 3 but very slow. I was fine with this being a heavier slower wod, after yesterday's burnfest, but still. I had been practicing the db snatch, but not at speed so the wobbles got really pronounced.

Also Armstong pullup day 4 week 1

As many "training sets" as you can do with 60 seconds rest. Do training sets until you can't anymore.

Tried training sets of 2, since Weds., 9 sets at 1 were perfect, and the advise was to go to a higher training set and see if you can get 9 sets. I got 25 before thinking, I might wear out by 10 pm. Next week is 3 per training set. That I know won't get 25 sets.

Wednesday, January 6, 2010


Still getting back in the swing of things:


135/185/215 (yeah, I know, don't ask because I don't really know)

Then pantywaist "Kalsu"

Kalsu is 100 thrusters (135/95)

Done like this:

At the top of every minute do 5 burpees, then max thrusters until you reach 100.

I knew 100 of anything would be a slog so I wanted something much shorter and sharper so I did

50 thrusters with a 45lb bar.

And it still took 5 minutes (being in shape would help . . . and some day I might get there).

I'm not often oblivious to where the pain is in a wod. This one completely snuck up on me.

1) If you EVER want to finish you can't lollygag.
2) The 5 burpees are destroyed and destroy your legs over time for the thrusters.
3) You find yourself racing because you know more burpees are coming.

I think you could do a lot of WODs with Kalsu style elements.

Tuesday, January 5, 2010

Squats AMRAP

Squats 5x3


Not a particularly good showing. I slowed down too much in Dec. Lost momentum. Was going for 210 but that was a forgone hope . . figured it’s been 3 weeks I’ll take what I can get.



10 pistols (alternating legs to parallel)
10 ring pushups
40 meter shuttle run

7 rounds.

Sunday, January 3, 2010

Half Angie . . .

half angie 12:07

50 of each pullups/pushups/situps/squats

Situps were anchored . . . didn't help.

Compare to

Half angie backwards: 10:06

The last time I did a plain jane half angie was 12:19, a year ago

And about a year ago October: 10:04

Friday, January 1, 2010

Why do I do this?

And because my birthday was 12/1

TP's golden rule wod:

7 rft
5 hps @ 75
5 pushups (pullup bar is out in a swamp)
5 box jumps (30.5" . . . Super Genius . . . )
5 thrusters @ 75lbs


couple o' thoughts:

Should have staggered the barbell exercises. It was evil with the HPS following the thrusters, just as Bob G said, but I wonder if delaying the fatigue in this would have made for more intensity in the later rounds? Maybe hps/pullups/thrusters/box jumps

In my garage, doing a 30" box jump, you can extend your hips, but it's wiser not to extend your neck . . . hands over head on the finish is a good idea . . .

I found myself muttering FU TP . . . .

Oh, and that was making me nauseous . . nice.