PM:
Warmup: ROM squat drills / Back Squat 5RM
Strength: Hang Clean (8, 6, 3, 3, 1, 1,)
95, 115, 135, 135, 155, Fail on 165
WC: For time: 9-15-21-15-9 of:
- Thrusters (95#)
- Pullups
Stamina: 40 x Push Press (95#), 400 M Farmer's carry (50#)
Core: 3x 2 min. (FL, PL, L-sit)
AM: PFT
Pullups: 30
Situps:100
Run: 22:30
____________________________________________________________
Body: Legs sore/hurt during the run, right shoulder still feels weird during pullups
Food: good
Sleep: 7 hours, thank God for sleeping pills
Notes: Starting today I am taking off 2 weeks for the shin splints. OCS will be fun haha. Workout was great, pleased with my time of 11 min, and happy with my 10# clean PR. Icing and resting the shins. Will swim tomorrow
Monday, June 13, 2011
Sat 6/11/2011
Warmup: ROM drills
Strength: Work to Strict Press 1RM (125#)
Cardio: 10 minutes on the ski-machine
______________________________________________
Body: fine
Food: fine
Notes: Writing this a few days later, so don't remember too much, although I was pretty tired from going on the boat all day. Wasn't too pleased with my strict press, but didn't push it too much either. Going to have to take off another 2 weeks from running unfortunately, shin splints are back. Guess I overtrained, too much too quick or too fast.
Strength: Work to Strict Press 1RM (125#)
Cardio: 10 minutes on the ski-machine
______________________________________________
Body: fine
Food: fine
Notes: Writing this a few days later, so don't remember too much, although I was pretty tired from going on the boat all day. Wasn't too pleased with my strict press, but didn't push it too much either. Going to have to take off another 2 weeks from running unfortunately, shin splints are back. Guess I overtrained, too much too quick or too fast.
Wednesday, June 8, 2011
Wednesday 6/8/2011
Warmup: ROM drills
Strength: Back Squat 10-8-6-5-2-2-2-2 (95,135,155,180,185,185,185,185)
- 40 strict deadhang pullups
______________________
WC: 3 rds for time of: 3 min. max effort, 1 min. rest of: - 3 thrusters (95#)
- 6 Shoulder shrugs (95#)
- 9 squats
- 100 arm-haulers / 100 situps
_______________________________________________________________
Sleep: 10 hours
Food: ok, plenty of sandwiches, not enough variety
Body: great, no problems
Notes: Not great on the WC, did it fairly early in day (14:00), so probably had something to do with while I felt gassed
Strength: Back Squat 10-8-6-5-2-2-2-2 (95,135,155,180,185,185,185,185)
- 40 strict deadhang pullups
______________________
WC: 3 rds for time of: 3 min. max effort, 1 min. rest of: - 3 thrusters (95#)
- 6 Shoulder shrugs (95#)
- 9 squats
- 100 arm-haulers / 100 situps
_______________________________________________________________
Sleep: 10 hours
Food: ok, plenty of sandwiches, not enough variety
Body: great, no problems
Notes: Not great on the WC, did it fairly early in day (14:00), so probably had something to do with while I felt gassed
Teusday 6/7/2011
TRACK WORKOUT
warmup: 400 meters
1x 800 M (3:13)
3x 400 M (1:30)
4x 200 M (46 sec) w/ 200 M jog
________________________________________________________
Sleep: 8 hours
Body: legs good up until the 200 repeats, left calf started getting tight again. Will continue to stretch and loosen muscle up, start icing once I continue to run at school
Notes: pleased that I was able to go at a 6:00 pace, glad that I am getting back into shape
warmup: 400 meters
1x 800 M (3:13)
3x 400 M (1:30)
4x 200 M (46 sec) w/ 200 M jog
________________________________________________________
Sleep: 8 hours
Body: legs good up until the 200 repeats, left calf started getting tight again. Will continue to stretch and loosen muscle up, start icing once I continue to run at school
Notes: pleased that I was able to go at a 6:00 pace, glad that I am getting back into shape
Monday, June 6, 2011
Monday 6/6/2011
Warmup: Rotator Cuff ex.
Back Squat: 20-10-7-5 (45,95,135,170)
Deadlift: 10-8-6-5-3-1-1 (95, 135, 185, 225, 265, 275)
__________
Warmup: 2 rounds: 20 pullups/ 20 squats
WC: 7 rds for time: 20 pushups
1 rope climb (feet on ground)
20 pushups
1 rope climb (like above)
Run: 2 miles, moderately fast, 7:10 pace.
_________________________________________________
Body: screwed up my right shoulder after tubing yesterday, some tendonitis in there, hearing some cracking and pain during the pullups. There was NO PAIN today in the run, which is awesome. Calf felt good, and although it wasn't fast or far, seemed to be completely fine. Going to keep up what I've been doing, rolling on bottom of foot and lower calf massage.
Food: Fine, 1/2 gallon milk and food every 3 hours or so.
Sleep: a little under 8 hours
Notes: Going to start incorporating abit of Starting strength into Sealfit. MWF will do the Front squat to apr. 5rm, and add on 5 ibs each day. Do not want to overtire body, so I'll stick w Back squat, as I believe this will also yield greatest results for my body. Very pleased with Deadlift, took me two attempts to get that. Rope climbs are hell, had to do a modified form in order to even "climb" the rope, going to take alot of practice to be able to do a full climb with no feet (I don't even know how to use the feet in it anyways). Run was decent paced, but close to my tempo from last week, so glad I'm gettin better slowly. Very pleased with the lack of pain/tightness in calf.
Back Squat: 20-10-7-5 (45,95,135,170)
Deadlift: 10-8-6-5-3-1-1 (95, 135, 185, 225, 265, 275)
__________
Warmup: 2 rounds: 20 pullups/ 20 squats
WC: 7 rds for time: 20 pushups
1 rope climb (feet on ground)
20 pushups
1 rope climb (like above)
Run: 2 miles, moderately fast, 7:10 pace.
_________________________________________________
Body: screwed up my right shoulder after tubing yesterday, some tendonitis in there, hearing some cracking and pain during the pullups. There was NO PAIN today in the run, which is awesome. Calf felt good, and although it wasn't fast or far, seemed to be completely fine. Going to keep up what I've been doing, rolling on bottom of foot and lower calf massage.
Food: Fine, 1/2 gallon milk and food every 3 hours or so.
Sleep: a little under 8 hours
Notes: Going to start incorporating abit of Starting strength into Sealfit. MWF will do the Front squat to apr. 5rm, and add on 5 ibs each day. Do not want to overtire body, so I'll stick w Back squat, as I believe this will also yield greatest results for my body. Very pleased with Deadlift, took me two attempts to get that. Rope climbs are hell, had to do a modified form in order to even "climb" the rope, going to take alot of practice to be able to do a full climb with no feet (I don't even know how to use the feet in it anyways). Run was decent paced, but close to my tempo from last week, so glad I'm gettin better slowly. Very pleased with the lack of pain/tightness in calf.
Friday, June 3, 2011
Friday 6/3/2011
Warmup: Frog Complex (75-95#) w/ pushup chaser
WC: For time: 21-15-9 of: -Thruster (115#) ------- Time:15:34
- burpees
Strength: 8-3-3-3-3 Squat/Hang Clean
95-115-135-145-145
Run: 4 mile run (1 mile jog, 2 mile tempo, 1 mile jog/walk)
___________________________________________________
Body: Left calf is EXTREMELY tight. Probably the tightest it has ever been, on the way back, my left foot became numb while I ran. Taking my foot out helped bring back sensation and alleviate the pain, but resuming running brings it right back. Loosening the laces helps a little as well.
Food: OK, too much of the same crap for breakfast and lunch.
Sleep: 8 hours
Notes: Had alot of difficulty with the thrusters. Had to split the first portion into 4 sets (7-6-5-3)/ (4-5-5) (3-3-3). Pleased with the cleans, progressing solidly on this exercise. Bewildered with the run. Shin splints are gone, and my right calf is a little tight, but the left calf is ridiculous. Not sure why it is so tight, seems to be lingering from something. May have to schedule an appointment with Debbie to do some fascia-tissue massaging.
WC: For time: 21-15-9 of: -Thruster (115#) ------- Time:15:34
- burpees
Strength: 8-3-3-3-3 Squat/Hang Clean
95-115-135-145-145
Run: 4 mile run (1 mile jog, 2 mile tempo, 1 mile jog/walk)
___________________________________________________
Body: Left calf is EXTREMELY tight. Probably the tightest it has ever been, on the way back, my left foot became numb while I ran. Taking my foot out helped bring back sensation and alleviate the pain, but resuming running brings it right back. Loosening the laces helps a little as well.
Food: OK, too much of the same crap for breakfast and lunch.
Sleep: 8 hours
Notes: Had alot of difficulty with the thrusters. Had to split the first portion into 4 sets (7-6-5-3)/ (4-5-5) (3-3-3). Pleased with the cleans, progressing solidly on this exercise. Bewildered with the run. Shin splints are gone, and my right calf is a little tight, but the left calf is ridiculous. Not sure why it is so tight, seems to be lingering from something. May have to schedule an appointment with Debbie to do some fascia-tissue massaging.
Wednesday, June 1, 2011
Wednesday 6/1/2011
Warmup: Rotator Cuff exercises, pullups
Strength: 7-3-1-1-1 Weighted Pullup
45-70-90-95-100 New PR
- 4 rounds: FL/ Planche practice/ 25 M sprint w/ 70# farmer's carry each hand
WC: AMRAP in 20 minutes: - 3 burpees
- 5 pullups (various types)
- 10 Shoulder shrugs (135#)
- 15 pushups (various types)
Run: 3 miles
-1.5 mile jog, 1.5 mile tempo (7:00-7:30 pace)
__________________________________________________________________
Body: felt great today, first good day in a little while
Sleep: 8 hours
Food: OK, not quite enough as I want, but decent
Notes: Very happy about my PR. The 90s were tough, and almost didn't make the 100#. I've been lagging abit in the gymnastics, I will try and get back into the swing with that. Very pleased with the run, left soleus a bit tight, but no sign of shin splints. The tempo was slow, but good for not running in 2 weeks. I am optomistic
Strength: 7-3-1-1-1 Weighted Pullup
45-70-90-95-100 New PR
- 4 rounds: FL/ Planche practice/ 25 M sprint w/ 70# farmer's carry each hand
WC: AMRAP in 20 minutes: - 3 burpees
- 5 pullups (various types)
- 10 Shoulder shrugs (135#)
- 15 pushups (various types)
Run: 3 miles
-1.5 mile jog, 1.5 mile tempo (7:00-7:30 pace)
__________________________________________________________________
Body: felt great today, first good day in a little while
Sleep: 8 hours
Food: OK, not quite enough as I want, but decent
Notes: Very happy about my PR. The 90s were tough, and almost didn't make the 100#. I've been lagging abit in the gymnastics, I will try and get back into the swing with that. Very pleased with the run, left soleus a bit tight, but no sign of shin splints. The tempo was slow, but good for not running in 2 weeks. I am optomistic
Tuesday, May 31, 2011
Tuesday 5/31/2011
Warmup: 4x6x Deadlift, Powerclean, Front Squat (75,95, 115, 135)
- got 5 rounds unbroken for 135 hangclean, major unplanned PR
Work Capacity: 6 rounds: 1 min. max effort each exercise, 1 min. rest after round:
- 1 min. Deadlift (95#)
- 1 min. Hang Clean (95#)
- 1 min. Front Squat (95#)
___________________________________________________________________
Body: Felt good during this, the workout was a grip killer, which was my limiting factor. Front Squats are really hard, had a lot of trouble during them, not sure if this has always been the case and I just haven't noticed, or if I am pysching myself out
Food: OK, started work today so had to juggle with eating enough
Sleep: 6-7 hours
Notes: Really happy with the "warmup". Got about 5 reps on clean at 135. The work capacity was a killer, grip killer, which was my limiting factor. Going for a run tomorrow, holding my breath.
My sophomore lifting goals: 8 x 135 of (Benchpress, Deadlift, Front/Back Squat, Clean, Push Jerk, Push Press). Think I got them all except for the press and thruster (anything with a press really). I might be able to get 8 reps of Push Jerk, although with my 1RM being 155, not sure. However I got 5 with difficulty last week, so...
- got 5 rounds unbroken for 135 hangclean, major unplanned PR
Work Capacity: 6 rounds: 1 min. max effort each exercise, 1 min. rest after round:
- 1 min. Deadlift (95#)
- 1 min. Hang Clean (95#)
- 1 min. Front Squat (95#)
___________________________________________________________________
Body: Felt good during this, the workout was a grip killer, which was my limiting factor. Front Squats are really hard, had a lot of trouble during them, not sure if this has always been the case and I just haven't noticed, or if I am pysching myself out
Food: OK, started work today so had to juggle with eating enough
Sleep: 6-7 hours
Notes: Really happy with the "warmup". Got about 5 reps on clean at 135. The work capacity was a killer, grip killer, which was my limiting factor. Going for a run tomorrow, holding my breath.
My sophomore lifting goals: 8 x 135 of (Benchpress, Deadlift, Front/Back Squat, Clean, Push Jerk, Push Press). Think I got them all except for the press and thruster (anything with a press really). I might be able to get 8 reps of Push Jerk, although with my 1RM being 155, not sure. However I got 5 with difficulty last week, so...
Monday, May 30, 2011
Monday 5/30/2011
Warmup: ROM drills
Strength: 3-3-3-3-3-3-3 Front Squat (No PR)
135-145-155-165-176- 2RM 185
Session 1: For time: - 100 DB swings (55#)
- 40 DB snatches (45#)
- O/H squat practice w/ bar
Session 2: For Time: - 30 HSPU
- 30 burpees
- 30 seconds Front Lever
- 40 squats
- 100 step walking lunges
Running: 1 mile run w/ boots and cammies
- first run in 2 weeks, made this mistake of doing it at 3:00 PM. Had to stop midway to cool off
_______________________________________________________________________________
Sleep: 8 hours
Food: not enough quantity, quality poor
Body: Wasn't feeling the Front Squat today, form got shoddy and core seemed to be the weak point. The run was hell due to the mistake of running in the afternoon in boots and cammies. No shin splints which is a relief, but mild tightness in left calf
Notes: Need to put some work into the O/H squats. My shoulder flexibility is lacking, which prevents me from positioning the bar behind my ears... cause of this my form goes to hell and the bar comes forward. Also, the run was poor and had to stop due to the heat, didn't want to risk anything, sweatin bullets and feet were on fire.
Strength: 3-3-3-3-3-3-3 Front Squat (No PR)
135-145-155-165-176- 2RM 185
Session 1: For time: - 100 DB swings (55#)
- 40 DB snatches (45#)
- O/H squat practice w/ bar
Session 2: For Time: - 30 HSPU
- 30 burpees
- 30 seconds Front Lever
- 40 squats
- 100 step walking lunges
Running: 1 mile run w/ boots and cammies
- first run in 2 weeks, made this mistake of doing it at 3:00 PM. Had to stop midway to cool off
_______________________________________________________________________________
Sleep: 8 hours
Food: not enough quantity, quality poor
Body: Wasn't feeling the Front Squat today, form got shoddy and core seemed to be the weak point. The run was hell due to the mistake of running in the afternoon in boots and cammies. No shin splints which is a relief, but mild tightness in left calf
Notes: Need to put some work into the O/H squats. My shoulder flexibility is lacking, which prevents me from positioning the bar behind my ears... cause of this my form goes to hell and the bar comes forward. Also, the run was poor and had to stop due to the heat, didn't want to risk anything, sweatin bullets and feet were on fire.
Saturday, May 28, 2011
Sat 5/29/2011
Warmup: ROM drills/ rotator cuff exercises
Strength Session 1: Push Jerk
8x 95, 5x 115, 4x135, 2x145, Fail at 165, 1x 155, Fail at 160
Strength Session 2: Back Squat
5x3x (135, 145, 155, 165, 185)
WC: For time, with 20# weight vest, boots and camo pants (25:50)
- 50 pullups
- 75 pushups
- 100 squats
(2 min. rest)
- 100 squats
- 75 pushups
- 50 pullups
___________________________________________________________
Body: shoulders still feel "clickly" at the bottom of the deadhang on pullups/ lightheaded after WC, prob a bit dehydrated
Sleep: 10 hours
Food: fine, not enough vegetables
Notes: Obviously my form is seriously wrong on the push-jerks. My push-jerk 1RM is currently 155#, equal to my Thruster and Pushpress, when statistically, it should be around 180#. SO... need to get the form down on this exercise. Back squats are fine, decent for having just started parallel/below parallel a two months ago.
The WC was difficult, I was not hydrated enough. Will take some adjustment to my new boots, as well as working out in Miami heat while wearing the camo pants and boots.
Strength Session 1: Push Jerk
8x 95, 5x 115, 4x135, 2x145, Fail at 165, 1x 155, Fail at 160
Strength Session 2: Back Squat
5x3x (135, 145, 155, 165, 185)
WC: For time, with 20# weight vest, boots and camo pants (25:50)
- 50 pullups
- 75 pushups
- 100 squats
(2 min. rest)
- 100 squats
- 75 pushups
- 50 pullups
___________________________________________________________
Body: shoulders still feel "clickly" at the bottom of the deadhang on pullups/ lightheaded after WC, prob a bit dehydrated
Sleep: 10 hours
Food: fine, not enough vegetables
Notes: Obviously my form is seriously wrong on the push-jerks. My push-jerk 1RM is currently 155#, equal to my Thruster and Pushpress, when statistically, it should be around 180#. SO... need to get the form down on this exercise. Back squats are fine, decent for having just started parallel/below parallel a two months ago.
The WC was difficult, I was not hydrated enough. Will take some adjustment to my new boots, as well as working out in Miami heat while wearing the camo pants and boots.
Friday, May 27, 2011
Thursday 5/27/2011
- 2 hour ruck w 45# bag (a little under 8 miles in boots)
____________________________________________________
Body: legs sore, upper calves sore, left hip flared up on the way back
Food: ok, too much sweets
Sleep: 10 hours
____________________________________________________
Body: legs sore, upper calves sore, left hip flared up on the way back
Food: ok, too much sweets
Sleep: 10 hours
Wednesday, May 25, 2011
Tuesday 5/24/2011
Warmup: ROM drills, pullups/ pushups,
Gymnastic work: Planche, F-lever
WC: -100 pullups (as few sets as possible)
- 50 Hand Stand Pushups
- 100 pushups
________________________________________________
Body: felt fine, shoulders sore, esp. at dead-hang of the pullups
Food: long time gap between meals, started GOMAD today, see if I can put on some buffer pounds before OCS
Sleep: 10 hours
Gymnastic work: Planche, F-lever
WC: -100 pullups (as few sets as possible)
- 50 Hand Stand Pushups
- 100 pushups
________________________________________________
Body: felt fine, shoulders sore, esp. at dead-hang of the pullups
Food: long time gap between meals, started GOMAD today, see if I can put on some buffer pounds before OCS
Sleep: 10 hours
Monday, May 23, 2011
Monday 5/23/2011
SEALfit WOD
Warmup: Rotator cuff ex. (db + cable)/ 21-15-9 Squats, Pushups
WC: 6 rounds AFAP: 50 squats
30 dips
Strength: 3RM Thruster
10x 95, 8x95, 6x95, 4x115, 3x 135,
15x 115
400 M DB farmer's carry (60#)
100 situps
____________________________________________
Body: good, left knee mildly sore during warmup squats/ pretty tired on the strength portion
Food: OK, not enough veggies in the diet since I've been home
Sleep: 10 hours
Warmup: Rotator cuff ex. (db + cable)/ 21-15-9 Squats, Pushups
WC: 6 rounds AFAP: 50 squats
30 dips
Strength: 3RM Thruster
10x 95, 8x95, 6x95, 4x115, 3x 135,
15x 115
400 M DB farmer's carry (60#)
100 situps
____________________________________________
Body: good, left knee mildly sore during warmup squats/ pretty tired on the strength portion
Food: OK, not enough veggies in the diet since I've been home
Sleep: 10 hours
Saturday, May 21, 2011
Friday 5/21/2011
SEALfit Wod
- warmup: Frog Complex (65#-95#)
-Work Capacity: For time: -21 x thrusters (95#)
-15 towel pullups
- 15 x thrusters (95#)
-9 towel pullups
- 9 x thrusters (95#)
- 6 towel pullups
-Strength: Work to 3rm Deadlift
10x135, 135, 185, 185, 225, 245, 255 PR
Stamina: 10x Deadlift (225#)
- Gymnastics: Back Lever and Front Lever work
- work on planche
- warmup: Frog Complex (65#-95#)
-Work Capacity: For time: -21 x thrusters (95#)
-15 towel pullups
- 15 x thrusters (95#)
-9 towel pullups
- 9 x thrusters (95#)
- 6 towel pullups
-Strength: Work to 3rm Deadlift
10x135, 135, 185, 185, 225, 245, 255 PR
Stamina: 10x Deadlift (225#)
- Gymnastics: Back Lever and Front Lever work
- work on planche
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