26APR2013

Strength

1a) 7X3 Clean Deadlift w/pop – rest 60 seconds

1b) 7X3 Bench Press – heavier than last week, rest 60 seconds.

Cal Development
4 Rds
12 Rocky push ups
20 ab rollers
12 Dips
20 alternator sit ups

MMMC1

10 minute AMRAP of:

10 Pullups
15 Hang Power Snatches @ 75
20 Pushups

Run Dev 1

4X400m Run – rest 1:2, 1:1.5, 1:1

Rest and refeed 4 hours

Run Dev 2

Run- :30 on :30 off 20 minutes

MMMC2
7 min cap
3 Thrusters 135#
3 Toes to bar
6 Thrusters
6 Toes to bar
9 Thrusters
9 Toes to bar....

MMMC3

2 minutes DU
30 Pistols (alternating)
20 Push Press @ 115/75#
2 minutes DU
20 Pistols (alternating)
15 Push Press @ 115/75#
2 minutes DU
10 Pistols (alternating)
10 Push Press @ 115/75#

24APR2013

WL

1) 7X2 Hi-Hang Clean – heaviest possible, rest 60 sec.

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.

2b) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec
3a) 4x2 Weighted Chin - 40lbs
3b) 4x3 Back Push Press - 135lbs

Conditioning

21-15-9

HSPU
TTB
2 minutes double unders

Rest 1:1

*Then, after completing the final round, and its prescribed rest...

4 minutes shuttle run

Balance

1a) 3X10 ham curl, rest 45 sec.
1b) 3X10 good morning rest 45 sec.

---

Find max deadhang pullups in 1 minute, rest 1 minute

Find max dips in 1 minute, rest 1 minute
EMOM for 4 minutes 4 deadhang, 4 dips

Cal Development-Weighted cals
5 x 16 bench press
5 x 16 GHD sit ups
5 x 8 pull ups
5 x 20 flutter kicks (4-count, KB extended over top of head)
*1:1 work to rest ratio
Then:
400m Run
21 KB swings 24kg
21 pull ups
800m Run
15 KB swings
15 pull ups
1200m Run

9 KB swings
9 pull ups
Ruck- 60 minute road march for distance, 55#, long stride, no running

23APR2013

Walked around for 6 hours in kit with my dog.

22APR2013

WL

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X3 Snatch First Pulls – heavier than last week, rest 60 sec.
2b) 5X3 pause HBBS @ 75% – rest 60 sec.

Conditioning

For time:

40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K

Midline

1a) 3X3 (3l/3r) BB TGUs @ 75/55# – rest 45 sec.
1b) 3XME UB T2B – rest 45 sec.

Cal Development-
4 rds:
10 bodyweight bench press
20 wide grip push ups (ass in the air is only rest position)
*rest :90 between rds, no rest between exercises.

Extra Credit
2 x
8 Back Squat 70%
20 fast air squats
&
2 x
5 Front Squat 70%
10 squat jumps
*Rest :60 between all

Aero

 Run :30 on :30 off for 20 minutes

Ruck 30 minutes easy at 50lbs

21APR2013

Active Recovery

Part 1 - Aero
Run 30 minutes easy
Ruck 30 minutes easy at 50lbs

Part 2 - Cal Dev
Every waking hour on the hour 20 pushups 20 situps 6 pullups

Part 3 - Skill work
double unders, rope climbs, kipping toes to bar

Part 4 - Mobility
Shoulders, hip flexors, ITB, quads

Part 5 - Improper Movement
Ankles, Shoulders, Wrists

20APR2013

Part 1
Find 1RM front squat - 195 (PR)
Do a few heavy cleans from hip - worked up to 185
EMOM 10 mins 1 clean at 135
20 rep back squat at 165 (died)

Part 2
2x dynamic dead hangs, 4x dips
10x clean pulls at 135
4xDDH, 8xdips
8x clean pulls 165
6xDDH, 12xdips
6x cp 185
8xDDH, 16xdips
4xcp 205
10xDDH, 20xdips
2xcp 225

Part 3
21-15-9
95# push press
Toes to bar no swing

Part 4
Run 30 minutes easy
Ruck 30 minutes easy at 50lbs

Part 5
Try a new 1RM PR on weighted chin - made 65lbs
Find a heavy pendlay row - 185, failed 195
Low common denominator tabata pushups and situps - 11, 11 (lowballed it, will improve)
Rep ladder 5,6...10 of 60lb db row and 135 bench

Notes:
The 20 rep squat destroyed me and made the clean pulls seem pretty tough. Trying to pace my easy runs and rucks so they are actually easy and don't burn me out day after day.

blog reboot

I'm rebooting this training log. It's been so long since I trained the way I used to, and many of my goals have evolved. Right now I'm in Afghanistan and doing a lot of PT. My strength is relatively low, and my metcon numbers are pathetic. My endurance has always been pretty terrible. Army basic training and another 8 months at a line platoon pretty much destroyed my fitness. Months and months of days which are physically and mentally demanding but offer zero progression or overload will do that to you. Now I have an opportunity to get back to beastmode. I have another 6 months before I redeploy to get as fit as humanly possible. Looking at selection in mid 2014. My normal training day looks like this-ish:

weightlifting (usually outlaw and/or some additional on-the-minute or complex barbell work)
hard-short-heavy crossfit session (outlaw programming mostly)
easy running/rucking (building to 60/90 minutes steady, and 50-85lbs in the ruck)
muscular endurance progression (SOFWOD caldev or similar)
hard-long-lighter crossfit session (SOFWOD or similar)
which may include some harder running which I will include
It may include some long running or rucking which I will not include.

My goal training hours per day is about 3-4. Once I have achieved an endurance base here in a couple of months I will add speed work there and probably cut back on intensity for the 2nd CF workout of the day.