24 Aug 2012

Today, really hurt on the conditioning workout. Yesterday I had to replace the rowing with running and I did it with my Vibram Five Fingers (mistake!!!). I haven't used them in a little bit because the roads I run out here have too many rocks and crap. Well, this destroyed my heels and bruised the shit out of them. (yeah I know I am probably just being a pussy!!! but it definitely affected my conditioning workout today) Anyway, enough of my bitching. Here is today's results.

OLYMPIC

A. ) Power Snatch was completed at the Reps and Sets Rx'd.
Worked up to 140LBs/ 63.63KG. This was better than last time as last time I only
got this much on the last set where as this time I did it the last 4 sets. I didn't want to
go higher as it would of affected by form too much.

B.) Jerk was completed at Reps and Sets Rx'd
Worked up to 215LBS/97.72KG (Almost to 100KG)  10 lbs higher than last time, happy!!!

C.) PC From the Blocks
Worked up to 200LBS/90.90KG (5 LBS higher than last time, did this on last 2 sets)

CONDITIONING:

A.) Completed the Tabata doing sled pulls as I don't have a prowler right now.
Got around 350 Meters.

B.) Completed in 13:19 (very pissed with time, runs really sucked and I let it get to me more than I should have, slowing me down) Shut up Greg, Stop being a Bitch!!! yeah I know!!! I know I can get that sub-10.

23 August 2012

Today was another good day and interesting as well to try and learn pacing for myself.

CONDITIONING:

Completed the 3 Min AMRAP all three times with Rx Rest

Burpee Pull-ups
DB Ground to Shoulder (75LBS/34.09KG) didn't have stones
20M Shuttle (was probably more like 25 to 30 M)

1st AMRAP: 2 + 4 BP
2nd AMRAP  2 + 2 DB G to S
3rd AMRAP 2 + 10 M

Some very misinformed manager decided they needed to put the Rowing machine back in the Conex because apparently no one was using it. Umm, I use it every damn day thank you!!! So, while I fight this fight I replaced Rowing with Running

800 M Runs (learning pacing)

Run 1: 3:21
Run 2: 3:09
Run 3: 3:09 (upset wanted under three)
It kinda sucks running on gravel in Five fingers though! Feet are pretty bruised after this.sd

22 Aug 2012

Pretty good day today, Snatches are definitely starting to feel better and lighter. My technique is really starting to get a lot better helping my strength gains. Also, Triple Unders, Holy Crap!

STRENGTH/POWER

A.) Clean Pull, completed the Rx % with Rx Sets and Reps + PU work in rest
% = 190 LBS/86.36KG       +   10PU, 8, 7,6

B.) Sn Pull Completed at Rx % with Rx Sets and Reps + Rg DP work in rest
% = 130 LBS/59.09KG       +  12, 11, 10, 8

D.) Deadlift Completed at Rx % with Rx Sets and Reps
% = 335LBS/152.27 
It was definitely nice to have chalk today as I haven't had with last few work sets of DL. Kept good grip the whole time.

CONDITIONING:

Completed all the Intervals of  Rowing averaging 170 Meters
then completed HSPU = 19 strict
then Bur over BJ 30 inch = 18

SKILLS
Completed the work for Triple Unders (haha, only 3, really sucky!!! first time trying!)
Completed the EMOM for Butterfly
15, 13, 10, 10, 8, 10, 8


I felt pretty good today but on the Butterfly my left shoulder blade started to bug me too much on those last sets, felt I should of been able to get more.

21 Aug 2012

Hell yeah baby, gained another 5 Pounds in 3 Rep Snatch, 10 in Push Jerk and 10 in Pwr Cl from BL.

OLYMPIC

Completed all of the following in the Rx Sets and Reps

A.) Snatch
Worked up to 155LBS/70.45KG, five above previous and only five below last tested 1RM

B.) Push Jerk
Worked up to 200 LBS/90.90KG, 10LBS above previous

C.)Pwr Cl from BL
Worked up to 195LBS/88.63KG, 10 LBS above previous.

CONDITIONING

Completed the 5K  Walk with Rx weight on Vest and Plate
Time: 49:59 (HOLY CRAP this sucked!!! My thumbs were numb at the end hahaha!!!!)

20 Aug 2012

This strength period is really starting to put Smiles on my face. I am starting to see gain on all of my lifts. Should be awesome to see where it all is at the end of this period.

STRENGTH/POWER

A.) Completed the FS @ % Rx and at Rx Sets and Reps
% = 205 LBS/93.18KG

B.) Completed the OHS @ % RX and Rx Sets and Reps
% = 165LBS/75KG

C.) Completed the Strict Prs @ % Rx and Rx Sets and Reps
% = 135 LBS/61.36KG

SKILLS

Completed the skills works outs. I have to replace the rope climbs with 15 Pull Ups, didn't have a rope to climb. However, completed everything else as Rx. I am starting to get better balance on my Handstand Walks which is great since I have worked a lot on this.

18 Aug 2012

Well before I give the numbers I do have to say - FU%K Wall Walks - Holy crap they destroyed me. I have did them before and well struggled but never have I did the amount of them I did today. Man, I hadn't felt that destroyed in a while.

OLYMPIC

A.) Completed the Snatch with recommended S & R.
Worked up to 150 LBS/68.18. I was pretty ecstatic about this one considering I 1RM'd at 160LBS/72.72KG. I have been working hard on form and getting under the bar quickly especially with higher weights. I am definitely excited to see where I will be able to get by the end of this period.

B.) Completed the Sp Jerk with recommended S & R
Worked up to 215LBS/97.72KG. This is 20 LBS more than what I got on Tuesday of this week. Hell Yeah!!!!

C.) Completed the Cl from the Blocks
Worked up to 200 LBS/90.90KG. This is 15 LBS more than what I got last time.

CONDITIONING:

Now for hell,

Completed the Rounds for time of
Toes to Bar (Did these ones strict, no kipping, maybe a bad choice haha!!!)
Wall Walks
Time: 24:57 (not happy with the time at all, but wall walks seem to be a big weakness)

Did not have a place to hang Rings and do MU where I would still be able to do Wall Walks and T to B so I went ahead and did a 30 MU for time:

Time: 13:13 (pissed at this time considering I was at 27 Reps at 8:15, not sure what happened but just couldn't lock out at top after this, mental fuck!!!)

17 Aug 2012

Well, today I felt pretty good and nervous. I don't do Bench Press to often and seeing it on the schedule the day before allowed be to find a 1RM yesterday and I didn't like it. Well, I don't like any of my 1RM's really cause I always want more haha! Anyway, here is today's numbers.

STRENGTH

A.) Completed the Back Squat @ Rx % & Rx S & R
% = 250LB/113.63. Last Set hurt a bit more than last time, might of needed to take a little more rest.

B.) Completed the S - Pulls @ Rx % & Rx S & R
% = 130 LBS/59.09KG. Was really feeling a lot stronger on these than usual and made sure to keep good form.

C.) Completed the BP @ Rx % & Rx S & R.
% =190LB/86.36KG. I did a lot better on this then expected. For a while my left shoulder has given me pain when doing this movement, but it felt pretty warmed up and loose today with no pain.

SKILL

Completed the HS Walk AMRAP

I got 225 Feet/approximately 70 Meters. I will need to practice this more.

16 Aug 2012

Felt good today because of good sleep the night before. Luckily attacks have been rather quiet the last few days.

OLYMPIC

Completed the Cl with Rx Sets and Reps
Worked up to 215 LBS/97.72KG - definitely felt good with that considering just a couple months ago I couldn't even clean this once.

Completed the Push Jerk with Rx Sets and Reps
Worked up to 190 LB/86.36KG

Completed the S - Off Blocsk. Block was more off rack though cause I didn't have any blocks to stack which meant it was more around mid thigh then just above knee. Definitely harder!!! Wow!
Worked up to 125LB/56.81KG.

CONDITIONING

Could only complete the Run part of this because of time constraints.

R1: 1:25
R2: 1:25
R3: 1:23
R4: 1:27
R5: 1:31
R6: 1:29

Should be a fun 10 week period and am really looking forward to see the gains at the end of it.

14 Aug 2012

Greg Hayes

Not sure what it was today but my energy was horrible and shoulders felt really tight. Tried to loosen then up but didn't help much

STRENGTH

Power Snatch Worked up to 140LB/63.63KG (pretty good for me considering my 1RM was 160LB/72.72KG last time. Definitely feel like I am getting stronger on this movement.

Split Jerk Worked up to 195LB/88.63KG. I felt pretty smashed after doing these though. Shoulder felt pretty tight again.

Power Clean off the racks worked up to 185LB/84.09KG. Was not looking forward to the Conditioning after this.

SKILLS

 

Completed the skills work with no problem, love MU's

CONDITIONING

 

Completed the Hang Power Cleans at 80KG and 2 100 LB plates stacked together to add difficulty to the HSPU. I had to drop the weight on the Hang PC because of my shoulders. I kipped on every HSPU because I need practice on kipping as it is a weakness of mine for HSPU. Time was a horrible 19:57 (aarrgghhh). My shoulders felt wrecked today which I feel slowed me down and a lack of sleep. Someday soon enough I will catch up in strength though, great job everyone!!

15 Aug 2012

Well, here we go with the OHS again, my favorite movement (sarcasm) Although it is not my least favorite. I probably don't favor it as much because it kicks my ass, but that's a good thing.

STRENGTH:

Completed OHS at the Rx % and Rx Reps and Sets
No failures, although the last set stumbled back a little but kept the weight up and
finished the reps. Felt good that I was able to complete this again the Rx %, felt a little
better than last week. % = 165LB/75KG

Completed the CL-PL at the Rx % and Rx Sets and Reps.
I was able to do this fine, just worked on speed of the hips and trying to get as high as possible without pulling too much with elbows bent. % = 190 LBS/86.36KG

Completed the DL at Rx % and Rx S & R.
Not much of a problem here, felt good with this just like last week. However, the bar felt a little slick. Couldn't find the chalk in the gym today which affected grip a little. Completed with good form though, without curling back. % = 335LB/152.27KG

CONDITIONING

Completed the Rounds as RX

Swings
Chin-Ups
DU

Time: 12:57

Took a little longer than wanted to cause I had to use a fat bar pull-up bar that spins a little. Forced me to come off the bar and re-grip more than I wanted to. Oh well!!

Overall I felt good about today's effort and am really liking this strength period.

13 Aug 2012

Today I felt a lot better as I was recovered from last week and I finally got a good night sleep last night. I felt a bit stronger on the Strength Sets for this week as compared to them last week. Hopefully that is how it should be, haha! Anyway here is the training results.

OLYMPIC
Completed all of the recommended sets for recommended reps on the High Hang Snatch. I felt good on them and they definitely kicked my butt. It feels completely different then coming off the ground or from the knee and forces you to try and be even quicker, which is good.
Starting Weight: 65LB/29.54KG
Ending Weight 130LB/59.09KG

Attempted at set at 135LB/61.36KG, but failed the 2nd rep.

STRENGTH

Completed the Sets and Reps for Rx % on FS
% = 205LBS/93.18KG
I felt better today then the times last week, a little stronger!!

Completed the Rx Sets and Reps for Rx % on Strict P
% = 135LBS/61.36KG
Felt good at this weight. Believe that by 1RM should of been higher. oh well!!

CONDITIONING:

RUN
Power Snatch
Bar Facing Burpees
RUN

Round 1: 5:55
Round 2: 5:46
Round 3: 5:49

Wasn't really satisfied with my times, the PS slowed me down a little plus mentally I needed to be stronger. Feel I should be getting under 5 on this.

11 Aug 2012

OLYMPIC

Completed the Rep Scheme for Power Clean & Jerk (did not do as well as I wanted)
Starting Weight 135 LB/61.36 KG
Ending Weight 205 LB/93.18 KG (Failed 2nd rep, pissed!!!!)

STRENGTH

Completed the Back Squat @ Rx % and Rep.
% = 250LB/113.63KG

CONDITIONING
Completed the Rowing Scheme and the PU, TtB, HSPU in Rx Time.

Time 1: 3:51
Time 2: 6:20
Time 3: 3:50
Time 4: 6:29


I felt fairly weak today and I tried to push through everything but my sleep the last week has been horrific from weather and mortar attacks. Very happy that I will have a rest day tomorrow!

10 Aug 2012

Man, I am tired. Really a mixture of lack of sleep, training, work and the fact these asshole insurgents here want to try and mortar us everyday, aaarrrggghhhh!!!!!!! Anyway, I now I have vented. Here is my training results for the day.

OLYMPIC
Completed the Power Snatch, however felt like I would get up to 145LBS/65.90KG however
I was only able to get up to 135LB/61.36KG. Felt pretty tired on it.
Starting Weight: 95LB/43.18KG
Last 3 Sets: 135LB/61.36KG

STRENGTH
A.) Completed the OHS @ %. I was very happy about this as I could not complete it
at the Rx % just a couple days ago. But, my wrist felt a lot better today then the other day.
% Weight = 165LB/75KG

B.) Completed the FS @ % RX. Felt pretty good about these, as always the last 2 sets hurt a bit but was able to complete
% Weight = 205LB/93.18KG

Conditioning:
Box Jumps 30"
Cal Row
Burpee Pull-UPs
Thrusters
KB Snatch
Box Jumps 30" (stupid self forgot my rope so replaced with more box jumps, same reps as 1st set)

Completed Time: 14:29

09 Aug 2012

CONDITIONING:

Completed the running scheme with the rests indicated.

Times:

800 M
Time 1: 3:17
Time 2: 3:02

400 M
Time 1: 1:21
Time 2: 1:23
Time 3: 1:25
Time 4: 1:23

200 M
Time 1: 34:47
Time 2: 34:87
Time 3: 34:48
Time 4: 32:87

then completed

32 PU
10 DB Gr to Sh (70 LB)
24 PU
10 Brp PU
16 PU
10 Wall Climb
8 PU
10 Over B Jumps 30"

Time: 13:25

08 Aug 2012

OLYMPIC

Push/Power Jerk
Completed the Rep/Set Scheme working up in weights
Starting Weight: 135LB/63.18KG
Ending Weight: 215LB/97.72

STRENGTH

Back Squat
Completed the 4 of 5 80%
80% is 250 LB/113.63KG

-Felt good with this taking about a minute and a half to 2  minute break.

SKILL
Completed the Skill of
MU and HSPU
-Stacked on top of each other to add diffficulty.

STRENGTH 2:
Deadlift 4 of 5 @ 80%
80% = 335LB/152.27KG

All sets good, felt really well on this one.

07 Aug 2012

OLYMPIC

Completed the 2 Cl + 1 CP with prescribed sets and working weights.

Started 135 LBS/61.36KG
Finished at 205 LBS/93.18 KG

STRENGTH

Attempted to Complete the 4 of 5 for OHS @ 80%
80% = 165/75 KG

I tweaked by right wrist on the CL's and did could not keep the weight up long enough to complete the rep scheme. I had to lower it to 135 LB/61.36KG in order to keep the weight. Hopefully when it comes up again I will be able to complete it.ompleted the

CONDITIONING

Completed the 3 sets of
Squat Clean @ 135LB/61.36KG
Burpees
Seconds on Rower
Times: 56 seconds, 52 seconds, 47 seconds

Completed the 3 sets of
KB Russian Swings @ 88 LBS/40KG
Box Jumps 30"
Seconds Rower
Times: 39 seconds, 33 seconds, 38 seconds

Completed the Rower of 3 sets

Calories as follows: 19, 19, 18

06 Aug 2012

OLYMPIC

Completed the Snatch Deadlift pause to a Snatch
Started at 95 LB/43.18KG up to 145 LB/65.90KG

STRENGTH

Completed the 4 of 5 @ 80% of FS
80% = 205 LBS/93.18

All Sets completed, rested about 2 minutes between each set. Last set was definitely hard but was completed successfully.


Completed the 4 ot 5 @ 80% of SP
80% = 135LBS/61.36

All sets completed successful, felt pretty good with it.

CONDITIONING

Completed the Row and Wall Ball Combo in 11:50 (sucky!!!)

Completed the Shuttle Run + Burpee Combo in 5:01.
(Running on uneven gravel really sucks!!)

04 Aug 2012

TESTING

Achieved a OHS 1 RM of 205 LBS/93.18KG
-  Ties my previous 1 RM. Man this one hurt, but I got it.

Achieved a FS 1 RM  of 255 LBS (succKKKyyyy!!!
- 10 LBS below my previous 1 RM (I think I can get more but wasted too much energy trying to get 275 LBS)

CONDITIONING
Round sfor Time
250 Row
KBS 70 LBS
Time: 4:47

Round for Time
GHD Sit-ups
Wall Balls
Burpees
Time: 4:44 (hated this time, shoulder felt pretty bummed on Burpees slowing me down.

Took the last part of conditioning off as my right shoulder felt like it was tweaked a little.

03 Aug 2012

TESTING

Achieved a 1RM of 230 LBS/104.54KG on my Jerk

-   This is a new PR, hell yeah!!!!!

SKILL
4 Sets of
Pistols
HSPU
Box Jumps
MU
completed the Skill is 11:09

CONDITIONING
Rounds for Time of
800 Run
Chest to Bar Pull-Ups
Swings 70 LB/31.81KG

Time: 19:16

02 Aug 2012

TESTING

Achieved a 1 RM of 160 on the Snatch
- Ties my 1 RM record

Achieved a 1 RM of 235 LBS/106 KG on the Clean
- Ties my 1 RM Record. I tried 240 twice, and both times was about an inch from locking the elbows out but just could not keep it at the bottom of squat. I'll get it though.

CONDITIONING

Completed the 3 Rounds each for time of

25M Sled Pull (110 LBS/50 KG)
25M Object Carry (55 LB Plate/25KG)
 -with the recommended amount of sets plus the 100

Round 1: 12:57
Round 2: 12:25
Round 3: 12:32

Then completed a 2000 Meter row after 10 minute rest. (hell yeah, finally got a rower had to jump on it).

Time: 7:55

01 Aug 2012

Completed all three of the 10 M AMRAP

First AMRAP

Completed 5 Rounds plus 5 Burpees

Second AMRAP

Completed 4 Rounds plus 10 Burpee Pull-Ups

Third AMRAP

Completed 3 Rounds + 2 Lunges

****Could not get the 100 LB DB Ground to Overhead, had to use 80 LB DB each /36.36KG

31 July 2012

TESTING

Achieved a 1 RM on deadlift of 420 LB/190.90KG.

- about 10 pounds under my previous 1 RM. I attempted 235 but just missed it and took all the energy out from doing it.

SKILL

Completed the EMOM 15 for
MU
HSPU
Pistols
    -   I felt good about this one completing everything withing Rx time.

CONDITIONING

Completed all of the sets of max effort as follows
Ground to Overhead 70 LB
Burpee over Box Jump
SDHP @ 70 LBS (didn't have a rower yet.)

Set 1: 9, 7, 12
Set 2: 13, 7, 13
Set 3: 12, 6, 14
Set 4: 12, 7 , 12

30 July 2012

I have been too busy to catch everything up on the blog so I am going to start with the testing phase and then get into the new 10 week period phase.

This is for 30 July 2012

TESTING

Achieved a 1 RM of Back Squat at 310 LBS/140.90 KG
- is actually 5 pounds below my previous 1 RM. I felt pretty tired today from lack of sleep.

Achieved a 1 RM of Strict press at 170 LBS/77.27
- attempted to get 180 LBS/81.81 KG but couldn't quite get it. I tried 175 after that but felt too much energy taken from 180. I believe if I tried 175 first I would have got it.

CONDITIONING

Completed the set of
Wall Ball
Ring Dips
Swings (70LB)
x 2 DU
400 M Run

Time: 15:38. I felt horrible at this time as I had completed the first 2 rounds in about 7:30 but cramped up pretty bad in the third round slowing me down. I do feel as though my METCON's are really starting to come along and will only get even better training at this altitude.

Completed Skill work of Handstand Walking.

18 July 2012

SPEED STRENGTH:

A.) Completed the Front Squats for sets and rest prescribed. @ 185 LBS/84.09

B.) Completed LINDA (man, she is a bitch)
Time: 30:34 (horrible time) felt weak on Bench Press as my shoulder is still trying to recover from slightly spraining it.

C.) Completed SQT @ 155 lBS/70.45KG
Round 1: 12
Round 2: 11
Round 3: 9

Ran out of time, could not complete the last workout, aarrgghhhh!!!!

17 July 2012

when I looked at today's scheduled Training, I thought wow this should be fun.!!!

OLYMPIC

A.)
Completed the Snatch + OHS in the recommended rest and sets at 130 LBS/59.09KG

B.)
Completed the Hang PC @ 190LB/86.36KG + Push Jerk @ 180LB/81.81KG. Was done with the prescribed sets and rest. NO Fails!!

STRENGTH

C.) Completed the Seated Dumbbell Press and GHR with recommended sets and rest time.

SKILL

D.) Completed the skill work of DU and Pistols. I had to use a resistance band for pistols as I am still working on mastering this movement.

E.) Completed this skill of Freestand HS + CTB Pull-ups with no difficulty. Have been working diligently on handstand walks and handstands.



F.) Completed the 400 M run with Pull-ups as replacement for rope climbs (no rope!!!) Averaged about 13 pull-ups per round.

G.)Completed these sets of swings, burpees and double unders moving as fast as possible.

Round 1: 1:20
Round 2: 1:04
Round 3: 1:15
Round 4: 1:14
Round 5: 1:12

16 July 2012

I apologize as it's been a while since I have posted to the Blog. I've been busy with deployment work, school work and training. I'll just be posting the training that I did over the last couple weeks with just short desccriptions.

A.)
Back Squat 3 rep - completed all of this. with no fails @ 265 LBS/120.45KG

B.)
Completed each set with the recommended rest
Snatch Pulls were 145 LBS/65.90 KG
Snatch Balance was 120 LBS/54.54 KG

C.)
Completed the Chipper in 18:49, felt pretty good about that time. I tried to not stop
for most of the time. Burpees felt a lot better then I thought they would.


Ran out of time in the gym to complete the 2nd METCON workout. Therefore completed 10 Squat Clean Thrusters at 185LBS/84.09KG