September 2010 Training

As usual, I’ve neglected my own training log.  Last month’s training:

9/5

Rest Day

9/6

Another Rest Day,

9/7

Make-up Day (Wendler 3’s)
Deadlift 292 (10)
Bench Press 194 (6)

9/8

Squat 224 (5)

“Nasty Girls”
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans, 135#

9:10 (PR)

9/9 – 9/12

Ft. Knox, in the field. Shitty food, no training.

9/13

(Wendler 5-3-1)

Press: 1×151 (PR)

1-7-1 Pull/Push with 19# vest: 6:33

21 Headslaps (PR) and one-arm handstands … hopping into it with one arm.

Later, got my first front flip off a trampoline and more gymnastics work at 5 Star.
Bad News: The wife has told me to eat less. I seriously don’t believe it’s possible.

9/14

DL 1(+): 308 (6)

That 10 min WOD from yesterday using the airdyne to 125 cal then max burpees: 58 burpees. Yeoww!

1RM Weighted Pullup: 105.5 PR (BW 167)

9/15

Rope Muscle-Ups!

800m run
50 Russian kettlebell swings, 1.5/1 pood
50 AbMat sit-ups

6:13/6:45/7:22

9/16

Rest Day

9/17

Part 1:
Back squat, 5-3-1 (no extra reps)

Part 2:
Tabata front squats, 95/65 lbs.

1) 235 (3)
2) subbed 75# thrusters, 62

Then fooled around with 6 rounds of tabata pullups: 71 … and got my first strict muscle-up.

Then an hour of ultimate frisbee.

9/18

OPT Training with Siu:

AMRAP GHD Sit Ups in 1 min +
AMRAP Back Squat @ 225 in 4 min +
AMRAP Double Unders in 7 min +
AMRAP Muscle Ups in 10 min

38 (PR)
15
252
33

Total 338

Felt great, but apparently, I’m not as quick and strong as the rest of the OPT crew.

9/19

Rest Day. Roughed up from Saturday!!

9/20

Due to injured neck, I did 5x 1 min on, 1 min off of Airdyne for max calories: 37/24/23/22/24. Saw Dr. Pete at Thrive Chiropractic for help with the neck. No Gymnastics.

9/21

Rest Day. Really fatigued.

9/22

Saw Dr. Pete again at Thrive Chriopractic.

21-15-9 of:

Pull-ups, chest-to-bar
Burpees

Press/DL/BP Deload
4:34 on WOD.

9/23

Just screwed around a little. Getting mentally ready for Saturday.

Squat deload
3×10 CTB pullups, AFAP
3x :15 max watt row: 632/673/619
Some fast double under work
4×3 muscle ups.

9/24

Last visit with Dr. Pete. All fixed up!

Played around with Snatch for a little bit then spent some leisurely time on the Airdyne.

9/25

OPT Big Dawg Challenge

“Grider”

Phase 1 – “3-RM Snatch & Burpees”
Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.
– The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.
– The remaining 7 minutes of Phase 1 can be used to score as many points as possible.
– Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.

Example
– Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.

*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 – “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
– 4 Minute Row (for Calories)
– 3 Minutes of Pull-Ups
– 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
– 1 Minute of 135/95 lb. Push Press or Jerk

Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.

The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.

Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 + 228).
Snatch: 135

Burpees: 121

Row: 77

Pull Ups: 63

Squat @174: 18

PP/PJ: 10

Power snatch felt good and light. Wife is responsible for a quarter of the burpees. Row was steady. Why were pullups so diffucult for this scrawny guy!? Thanks J for the big push!! As for squats, it was a good day to be light. And PP/PJ felt great.

The two guys I’ve been chasing for a while, Pete and Glenn, beat me by 4 points.  A lot of “should’ves” but coming close to tying/beating those two means a lot. Training is on par, and within a few months, I will be out-working them.  Eye on the prize.

Evening: 5 Guys Burgers and Fries (extra fries) and a Dairy Queen medium swirl dipped in chocolate.

9/26

Morning cheat brunch with wife and in-laws.

9/27

I’m starting to incorporate more oly lifting into my training along with more work after the WOD on my sucks.

Part 1:
Deadlift, 5-5-5 (no extra reps)

Part 2:
15-12-9-6-3 of:
Kettlebell swings, 2/1.5 pood
Burpees

DL: 214/246/279
Hang Pwr Cln 3×3@70%/75%/80%: 144/154/164
Pwr Jerk 3×2@80%: 180 for all

KB/Burpee: 4:29 ..Great push, Chris Paul.

3×10 BJ @ 24″ to work on consistency.

Evening gymnastics: Pommel horse, vault, & mushroom. 5 times around with the bucket on the mushroom.  (50’s a good number.)  And I’m not great at the pommel horse, but I can see it becoming much easier over the next few months.

9/28

3×12 CTB Pull-Ups, AFAP
Ring work, flips

Every minute on the minute for 15 minutes, perform 10 air squats. Use the remainder of the minute to perform as many double-unders as possible.

402 DU, beaten by Evan.

9/29

1 mile run: 6:39

Part 1:
Bench press, 5-5-5 (+)

Part 2:
Death by pull-up/push-up; on a running clock, perform 1 pull-up and 1 push-up in the first minute, 2 pull-ups and 2 push-ups in the second minute, and so on and so forth until you can no longer complete the required number of reps.

1. 188 (8) Happy with that.

2. 11 (+12 pullups/+9 Pushups) Chest-to-Bar. Unhappy with this.  Hit a mental wall in round 11. And CTB Pullups gas the hell outta me!

More ring backflip work

2×15 GHD Situps, AFAP; 1 min rest in between

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