Monday June 17 (Week 3)

AM Work

A. Snatch pulls; 3, 3, 3, 2, 2, 2; rest 2 min

B. Deadlift 3, 2, 1; rest 3 min

+

10 min amrap:

3 Power Clean 130#

3 Box Jumps 24" (Step down)

Got up to 385 for 1 in the Dead lift. That's got to be a pr of some kind. We tried 185 for 1 with Abbi but she couldn't get it off the floor. It was too much. But she was not sacrificing form to get the weight up which was good. I would have liked to see some day light under those bumpers though. Still, she got 165 for 2 and 1 which was solid. The AMREP was 16 +4 in 10 minutes. Started off at 185 but it was way too heavy and slow so I dropped it back down to 135 to catch up. The tall box jumps are killer. Really need to work on getting my hips down at the end of the power clean. I end up having very straight legs and too much angle in my back. Chest needs to stay up and I need to bend at the knees more. All in all a good session: 
  

PM Work

 5 sets 

10 Unbroken Thrusters 
10 2 P KB Swings 
10 Cal Row 

4 Minutes Rest  

Went to Life Time around 5:00. I wasn't feeling it. Got through 3 full sets. Went 135, 145, 155 on the thrusters. After set number 3 I waited 7 minutes, did 4 thrusters, and then said f it. It's now 9:00, I haven't eaten, and I'm super moody... and Boston just scored. Tomorrow better be better.

Summer Training Week 3 (6/17-21)

Monday:

A. Snatch pulls; 3, 3, 3, 2, 2, 2; rest 2 min

B. Deadlift 3, 2, 1; rest 3 min

+

10 min amrap:

3 squat clean 130#

3 box jumps 24" (Step down)

Tuesday:

A. Jerk balance; 5x5; rest 90 seconds

B. Push jerk 4-6x5; rest 90 seconds

+

15 min amrap:

3 unbroken CTB chin ups

3 unbroken ring dips

 


Wednesday:

A1. Press; 8-10x5; rest 30 seconds

A2. Weighted chin up clusters @50x1 1.1.1.1.1x5; rest 15 seconds/rest 3 min (increase weight from 5/6)

B1. Bench press 2, 2, 2, 2, 2; rest 10 seconds

B2. Incline DB bench press 6, 6, 6, 6, 6; rest 10 seconds

B3. Static HS hold; amsap unbroken x5; rest 3 min

C. Bent over supinated grip barbell rows @41x2, 4-6x5; rest 2 min

Thursday: 

Rest Day (it is going to be super busy anyway)


Friday: 

A1. Front squat 5x5; rest 10 seconds

A2. Back squat; 5x10; rest 10 seconds

A3. Barbell walking lunges 5x24; rest 3 min

B. Side plank; amsap x3/side; rest 1 min bw sides

+

30 perfect heavy TGU NOT for time

Things we need to make out little gym better: 
1. Wall Balls
2. Air Dyne
3. Rower... maybe 
4. Awesome place to hang rings on the weight deck. 
5. People 

Friday June 14 (Week 2)

 AM Session: 

A. Strict press; 10-12x5; rest 1 min

B. Push press 3x5; rest 2 min

+

13 minutes of work:
45second with 15 seconds to switch 

A: Ring Holds
B: GED situps 
C: Time keeper 

So I just inhaled part of a peach. I almost died. Anyway, We discovered that Abbi is bad at something. She really needs to work on her over head strength (little shoulders). Chris did fine although he did complain a lot. Hopefully we can program some more shoulder stuff for next week. We also need the mystery Russian girl to show up. So far I don't think she exists... The AM session went okay for me. The presses were pretty tough at 95 for 10 and the push presses were around 185 for 3. I got to do some jumping when everyone left so that was cool. It didn't help the condition of my hands and the girls b ball team was looking at me like I was a D-Bag but it was still fun. I forgot post workout snacks again. Someone needs to remind me to bring them... Have a good weekend everyone. Keep asking your friends to come.

PM Session:

A1. 3 in muscle ups

A2. 6 ub hspu

A3. 9 ttb x sets rest 2 min

+

For time:

100 jump squats 45/25

All A's Done unbroken around :48-:54 seconds. Jump squats took 4:40 to complete.

Today we f'en killed it. I got Jack and Molly set up on the turf. They did the 10 setter we did earlier in the week and did very well. Despite the upside down smiley face, Jack and Molly did very well together. They are great training partners.  I will program workouts for both of them to do together on the weekends. It is very important that they hold each other accountable. If they keep showing up and pushing each other they will progress a lot faster and push themselves a lot farther than they would otherwise. Hopefully they will continue this and support each other throughout the summer. 

As far as my workout: Jason and I did everything unbroken and pretty fast. The last three were pretty tough. My abs still are stiff from yesterdays GED plan fiesta. The jump squats were pretty hellish. I got through the first 30 unbroken but then had to do sets of 10 and eventually finished up with sets of 5. I kept the bar on my back the whole time and my legs literally stopped working by the end. It was hard to walk down because my legs were so unstable. I kipped on all of the handstand pushups and things felt pretty fast and strong all the way through part A. When we were done we went to Jason's Deli and eat a crap ton of food. All in all a good day. Rest up tomorrow and come in Monday ready to kill it. 

Boom!!!

Thursday June 13 (Week 2)

Thursday: 

AM Session: 

Basket Ball or something: Abbi Sleep and Chris Run

PM Session

5 sets

1 min wb

1 min kbs

1 min du

1 min bj

Rest 1 min

So... this one didn't happen. I am going to run Jackie and Molly through it at lifetime tomorrow before we "lay out" by the pool. I am expecting my tan to be pretty amazing by Saturday morning... and by amazing I mean painful. 

Wednesday June 12 (Week 2)

 AM Session:

A. Snatch deadlift; 5, 4, 3, 2, 1; rest 3 min

B. TnG Power clean 5x5; rest 90 sec (increase weight per set)

C. 50 thrusters for time 65# (must perform 5 burpees each time you drop the bar)

Well, everyone PR'd in the Snatch grip dead lift. Even though for most of us this was the first time doing to move. The hardest part of the workout was probably part C. I my legs are pretty cashed from the past few days so it was mostly shoulders doing the pushing. I should have been able to do it in 3 sets. It took 5. I used 95 on the thrusters. Abbi and Chris used the 45 pound bar. Some thing we are going to do with Chris from now on is elevate his heals in any squat move. This will make it easier for him to get deeper in the squat. Abbi really needs to work hard on hitting the bar with her hips and getting under it. Hopefully she practices. When asked "What will you remember from this training session?" Chris responded "The time I said Woo!" It was a pretty good Woo! Although, I could tell it was exclaimed in a mocking manner. On a separate note, we need to get a nicer white board with magnets so we can hang it up on the squat rack. I'll look around today for one. Good job everyone. Make sure you give G crap for not showing up this morning.

PM Session:

Emotm 25 min:

1 c&j 185/115

3 ctb pull ups

Basketball at Antioch

Didn't think the clean and jerks would be that though... but they were. Both of my hands tore, my legs are bruised and my shoulders are on fire. Probably a good three days of training. I really need to work on my pullup kip. Today my focus was pushing away from the bar once my chest hit it. Really tried to put the bar in my fingers so my hands didn't tare (It didn't work). I am just going to try and eat a lot of food Thursday and sleep a lot. Hopefully I can get recovered for Friday. 
 

Tuesday June II (Week 2)

AM Session:

HS hold; amsap unbroken x5; rest 1 min

+

5 rounds for time:

5 wall walks (for quality)

30m front rack walking lunge 45#

I think we can all agree that handstand holds suck... real bad. Also, they are a rough way to start out a workout that requires you to do 25 wall walks. I did the workout with everyone else using the same weights. Everyone did great. Something to think about while doing to lunges: Since the workout was for time it is a good idea not to stop in the middle. Keep stepping. We were all doing them a little slow and probably could have shaved off a few seconds if we stepped through them. That was my fault. everyone was under 15 minutes which meant less than 3 minutes per set. We also had little to no rest between sets / exercises. Good job and we will see everyone tomorrow. 

PM Session:

6 sets:

6 back squat
20 Sec Rower

Rest 4 min

245 for the first set of squats and then kicked it up to 275 for the last 5 sets. 20 seconds on the rower. The computer was not working so I don't know how many meters I rowed. I just rowed as hard as I could for 20 seconds. I will not be able to move tomorrow morning. My shoulders are fried from this morning along with the ring holds we did after our workout at noon at Gravity. So, I am just going to eat a lot of food and hope for the best. Squats felt very good this afternoon. The first 4 sets were strong and the last 2 I started sticking around rep #4. All of the sets took around 40 seconds to complete. Nap Time.

Monday June 10 (Week 2)

AM Session:

A: 1.25 Front Squats: 5 Sets of 2 (2:00) Rest

B: Work up to heavy Squat Snatch (175)

Morning went fine. There was more to the workout but we ran out of time. We are going to switch programing over to OPT SHE for Abbi and Chris. They are both very strong aerobically and don't need much work there. I will be there for the am sessions but won't kill myself. I'll save myself for afternoon sessions with Gravity's programing. We'll do this for a while and then Abbi will go to college and Chris will get lost running somewhere. Let's see if we can get some more people doing with with us. Abbi maxed out at 95 pounds for the squat clean. She tried 105 but kind of did a weird folding move... it was strange. It really sucks that we don't have a dyne or a rower to do things with. Maybe ill drop a few gym memberships and start up Cross Fit Antioch...

PM Session:

10 sets:

6 burpees

100m run

14 kbs 55/35

Rest 1 minute

4 sets of 1:15 Ring Plants

Total Time was 18:48. Got the first set done in 50 seconds and then went to 1:00 for the rest of the sets. It was not too bad. Did the whole thing outside which was nice. I should be pretty burnt. I also did ring planks today which was ridiculously painful. Monday's are  always tough. Tomorrow should be fun. Can't wait to see Chris climb up the wall for the first time. He is pretty tall and it should be pretty funny.