Tuesday Sept 13

Banded (#2) Box Squats- 2 Rep Max

7@ 45, 5 @95, 2@135, 165, 190 (Fail), 180, 185, 190, 195(1 rep)

AMRAP Box Squat #185 (nobands) 7 reps

3 Rounds

5x Deadlift #225

20 GHD Sit Ups

15 Back Extensions

Rest 4 minutes

Felt weak off the start, not pumped, dissapointing failure at #190, but got it after I got more awake and agressive.  The 3 rounds felt great, as did the AMRAP.

Breakfast: Small portion of beef Brisket, half tomato
Post-WOD: Another Small portion of beef brisket, half Gallon of Milk.
(late) lunch: Plate of cooked veggies- broccoli squash, onion, tomato.

Wednesday September 14th

Breakfast: 4 strips of bacon, half a tomato.
WOD:

3x8

Banded Bench Press (#1 bands), for speed @ 60% 1rm (#120). 1 minute rest exactly between sets

5 Sets of..

5 power snatch heavy (#95 for me, working on form for this very complex lift)

350m row, SPRINT!

rest 3 minutes

THIS. WAS. HELL.

#95 all sets, rows at 1:09, 1:13, 1:16, 1:19, 1:18

Lunch: quart of milk, more bacon, tomato

Thursday Sept 15

Breakfast: 6 ozBeef Brisket, boiled sweet potato w/ mustard, coffee.

Lunch: 1/2lb Ground pork, Chard, green beans, coffee

WOD

A: Clean and Jerk.: 1rep max #165, could get more, need to work on getting under the barboth on the clean and the jerk.

B: 5 rounds for reps

30 seconds thrusters #95

30 seconds rest

30 seconds double unders

30 double unders

(thrusters 13, 12, 11, 9, 7)

Post WOD/Dinner: 1lb ground beef, onion

Friday Sept 16th

Breakfast We’re out of bacon. Rocked a half pound ground beef w/ half a sweet potato.

Lunch Blueberries, apple, eggs,

Dinner: Ate out, some chicken stir fry with veggies and *gasp brown rice.

Dessert: 6oz pork shoulder

Saturday Sept 17th

Breakfast- 3 (Omega 3) eggs, tomato.

Shoulder Press 1RM (#120) AMRAP @85% (7 reps at #100)

3RFT-15 HPC #135, 15 Burpees 5:44

Lunch- Half pound pork, half sweet potato. 

Dinner- pound ground beef, sweet potato.

Sunday Sept 18th
WodA: dynamic day (speed effort)- 10x2 banded Box Squats @ 50% unbanded max (#110) and banded, 10x2 Banded deadlifts also @50% unbanded max (#140).

WODB: For time: 20 Squats #165, 30KBS 2 pood, 40 box jumps 30”  6:37

Breakfast: some pork, blueberries. 

Lunch: more pork, tomato, broccoli

Second lunch: sweet potato,

Dinner:
ir

Tuesday September 20th

Max Banded DL: #260
Banded Box Squats 10x2 @ 90% (175)

WOD: 4rt

7 DL # 185

15 PU

30 ASq

200mrow

7:01

Wednesday  September 21

Dynamic (aka for speed) Banded Bench Press, 8x3  @ 60% ORM (#135)

Supposed to do cleans, elbows are still acting up so I called it quits.

5 rounds:

20cal row

Max HSPU

Rest 3 minutes

4,6,6,5,5

Thursday September 22

A. AMRAP SP #85- 7

B. For time:

25 Push Press #85

50 Walking lunges #45 overhead

100 Double unders

200m run

7:41

Rest.

C. AMRAP 10”

7 Hang Clean#95

7 KBS 1.5 pood

10 rounds, 3 reps Hang Clean.

Saturday September 24th

Banded Bench Max #165

5x1 @90% (#155)

AMRAP @85% (#140)

3 Weighted Pullups

53, 58, 63, 68, 70, 70 (x2)

Skin the cat x8, 6, 6.

Sunday September 25th

a. 10x2 Banded Box Squats 55% #110

b. 10x2 Banded DL 55% (slightly more) #155

c. 4rounds

1:53, 2:03, 3:35, 3:50

5 Thrusters for Load #105, 115, 125, 135, 135

10 Burpes

15 C2B

20 Box Jumps 24”

5 minutes rest

Tuesday September 27th

Banded Box Sq, 1rm #210 (PR)
8 reps at 90%

Wednesday

Chained Bench Press 5x3 #130

4 Rounds

5 OHS

Max HSPU- 4-3-3-2

Rest 4.

Misc shoulder work, planch progressions.

Thursday

5rnds

Deadlift, 10 30” box jumps rest 3 min

225, 235, 240, 240, 245(3 reps)

Pullups

3@ #58, 63, 70,70

1@ #85, 90

Saturday Oct 1

Max Push Press # 127,

AMRAP #105 (6)

Accumulate 10 reps at 90 percent

B. WOD

5RFT

5 Bsq #185

30 DU

6:46

Sunday Oct 2

Fran: 4:45

Tuesday Oct 4

Deadlift #2 bands.  255, 270 (pr) 280(pr) 250x4

Thursday

Six sets

Squat x3

AMRAP Pullups

Rest 5 min

#210, 215, 215, 220, 225, 230 (PR!)

25, 30, 27, 26, 21, 17

Tuesday Oct 11

Back Squat W/ Bands and Box: max #205 (PR)

3, 5 #205

2, 3 # 225

Fail # 230

Pullups

#35 - 7, 7, 6

Wednesday Oct 12

Banded Bench 8x3 on the minute  @ 65%

Volkswagen 2.0 for time (7:06)

15-10-5

65% (#115) Bench Press, Strict Ring Dip, Strict Pull-Up

Sunday Oct 16th

For time: 

20 Squats #175, 1 mile run

7:51

Monday Oct 18th

Deadlift W/ Bands 1rm: 295

W/O Bands #225: 3, 4, 5, 7, 8

Pullups with 1 pood 8,7,8,5,6,5

Wednesday Oct 19th

Banded Bench press #115 (#2 bands)

8x3 for time on the minute.

4 sets for time

10 #95 Hang Squat Clean

10 Burpees

10 KBS 2 pood

30 Double Unders

3 min rest

1:38

1:49

1:58

2:13

Thursday Oct 23rd

3 Back Squat 

Max Pull Ups

#215, 225, 235(pr), 240(pr), 245(pr)

29, 30, 32, 34, 33 

Saturday Oct 24th

Bench W/ Bands 1rm (180

5RFT 1mu6dips, 9 KBS 2pood, 200m run

9:50

Tuesday Oct 25th

Squat W #2bands (box) 1rm #220 (PR)

7, 5, 5, 5 #187 

4 sets 10 HSqCl #95

10 Burpees

10KBS 2pood (#70)

30 Double Unders

1:44, 1:38, 1:40, 2:09

Wednesday Oct 26th

‘Airplane’

4 burpees OTM

20 Thrusters

20 Sumo DL High Pull

20 Push Jerk

20 OHSq

20FSq

#95

11:38
October 27th

Deadlift (3)

Boxjump x 10

235, 245, 260, 275, 285 (pr)

Back Ex, Situp 3x20

Sunday Oct 30

20 rep max back Squat

#195- FAIL (got to 18 and then died.

Monday Nov 1

Deadlift #2 bands max- 300.50lbs

Rack Pulls 1, 3, 2, same weight

Snatch grip high bar back shoulder press

3 sets

25 GHD situps

25 Back Extensions

Monday Nov 2

Elizabeth Rx’d: just over 14:00, forget the exact time.

A bunch of C2B pull ups

Tuesday Nov 3

Shoulder press #125 (max) fail @ #130

5x3 @ #110

Low Bar Back Squat

Sunday Nov 6

Bench 1rm #200

AMRAP 85% #170 (5)

5 rounds

10 Thrusters

Partner Banded Sprints down and back in the parking lot.

alternating with partner, no rush.

Tuesday Nov 8

Banded Box Squat 1RM: #240 (pr)  4x5 #205

Snatch Grip High Bar ShoulderPress

3,2 #105  5, #95

Wednesday Nov 9

emergency rest day.

I haven’t been logging, which is really fucking stupid.   Anyways, here are the results of the 10 week Congugate!

#315 DL 1RM

#280 BackSq (should be closer to 300 now, tested last week of conjugate, at a #275 box squat, which fucking rules.  If I’m not there already I’ll hit the 300 mark by the end of december, that’s for shizzle).

#125 Shoulder Press

#200 Bench Press

What’s next:  This is off the top of my head, i’ll be posting more programming deets as I lock down what I want to achieve.

Short Term Goals (by the end of the year)  

Hit that #300 Squat 

#330 Deadlift

#135 Press

8 minute plank

Programming for the next Cycle.  5-3-1 strength program + Crossfit (will be doing the 5 day per week programming at Feral Crossfit) + extra core strength Drills, iron cross drills, and yoga. 

So, since moving to Saratoga I’ve been doing a modified ‘starting strength’ program with a 30 day 100% strickt paleo challenge, and since then been mostly paleo with a little dairy, and some ice cream from Ben and Jerry’s, which is deeeelicious.  Paleo is a whole different beast, as are many elements of my life that have been tweaked around since moving here, but we’ll just stick to the deets of strength specific training. Here we go…

Main Bench Marks in the last month.

Deadlift 1Rep Max 215, now I’m doing 225 for 5 rep sets in wods, with 265 1 rep max.

Bench: 5x135, now 5x165

Low Bar Back Squat: 5x195, now 5x205 (Been a while since testing this, I’d be very surprised if it wasn’t higher.)

Box Squats: 2x185, now 2x215

Front Squat: 5x145, now 5x165.

Basics of programming: usually I’ll have 4 days on a week, 3 days are just lifts, 3x5s, 2rep maxes, and some anaerobic lactate conditioning (like a xfit wod, but with heavier weights and full recovery between sets.) and a day of auxiliary work like rope climbs, weighted ring work, etc.

Of the new movements, four seem quite fundamental. They are:

Low Bar Back Squats

GHD sit ups

Back Extensions

Box Squats (with and without bands)

I may do tutorials on these in the near future!

Here are the deets, notes started around day 10 or so, so this is about a month long.  Today we started a group strength program called the conjugate cycle, and I’ll post that again in 9 weeks.

Yrrr.

-Jayson

*****

Double Under 100x 4:42

Monday August 22nd

Fsq 3x5 #145

SP 5x3 105

DL 1x5 215

Wednesday August 24th

Hour of Yoga. Need to open external hip area, lifts are feeling great on my shoulder and hip joints.

Thursday August 25th

Bsq 3x5 #195

Bench Press 3x5 #150

3x20 Back Extension with #20 vest, rest 2 min

4x3 Wtd Ring Dips  rest 3 min #53, 53, 58, 58

Friday August 26th

WU: 5 min row, shoulder rotation with plates.

Push Press

WU 5 #45, 5 #65, 3x75, 1x85

3xMax reps at #90: 8, 8, 7

Turkish Get Up L/R:

50lb, 53, 53, 53, 53, 53, 53, 53, 53, 53.

Warm down, Shoulder rotation with band, dance.

Saturday

Box Squats 10x2 165, 175, 185, 190, 195, 200, 200, 200(x1), 185, 185

L sit Rope Climb- 17 Feet

Sunday

Hangover Day

Monday

Bsq: 4x4 #200

SP: 4x5 #100

PC 5x3 #145

Tuesday

Fsq 3x5 #155
Bench 3x5 #160

Weighted Back Extensions 3x20 #20 Rest 2:00

Weighted Ring Dips

3, 3, 2 (#58), 3, 3 (#53)

Thursday September 1st

Box squat # 2 band

 10x2 @ #45, 95, 125, 155 95, 125, 145, 165, 175, 185,

3x3 #165

Shoulder press

3x5 #105 Amrap 90 (7)

Deadlift

1x5 225

1x235

1x245

1x255

1x265

Saturday Sept 3

30 HSPU

5 long jumps with #20 weight vest.  8’ 5”

felt tight in the beginning, off of my hamstring, shoulders, and upper back/neck. Pulled my hamstring on the next set.

Monday Sept 5th

20 min yoga (really helped, i’ve been tight as mentioned above)

2 min Row

3x10 weight vest #20 GHD sit ups

3x5 Bsq #205 AMRAP 180 (11)

4,4,3, Bench #165 AMRAP #150 (6)

3x22 Weight vest #20 Back Ext rest 2 min

3x3 Weighted Ring pull ups rest 3 min.  #45.50.50

Tuesday

A
WU: Row 5 min @ Z1
GHD-SU 3x25
+
FSq 3x5# 165
SP 4,4,3# 110 +1xamrap #95 (6)
PC 5x3 155 -stopped after second set. elbow.

Thursday Sept 8

Box Squat

with bands

95, 135, 155, 175, 180, 185, 190 (PR)

without bands

200, 205, 210, 215

Bench Press

5,4,4 #165s

Amrap #155 (6)

4x25 Back extensions

Friday Sept 9

20 Handstand Push Ups on Parallets, onto a 45, 25, and two 15 lb plates (basically right below the bars.

Static Holds Front #15, Side #15, L sit

25, 30, 40.

20, 25, 35.

20, 25, 35.

Saturday Sept 10

5rounds

5 DL Heavy, 10 30” Box jumps, rest 3 minutes

205, 215, 220, 225, 230

+

Double Rope Ascent x3

July 21st

5 rounds

10 ohs (#95, 100, 105, 110, 110)

Max Pull ups (on a porch, grip faillllllled, added push ups too)

15, 16, 15, 13, 12,

July 20th

Boy band practice, 15 oreos for time.

July 19th

AMRAP in 25 minutes of

7 L pull ups (on a balcony)

9 L handstand Pushups

11 Stair jumps (box jumps, but with horizontal movement too.

Skating: Ollies, 180s. 1 hour practice

July 18th

5Rounds

10 FrontSq #135, 25 Burpees, Rest 5 min

1:44, 1:50, 1:53, 1:46, 1:37

July 17

Rest

July 16th

Hike 9 miles, MT Ellinor.

It was a beautiful foggy day, with a lot of snow pack, Video to come!

July 15th

21-18-15-12-9-6-3 of PowerClean #95, Double Unders  for time: 8:06

Mobility WOD 1/365

June 28th

Yoga in mornin:

Night WOD

3 Rounds

10 Front Squat #115, 20x0

25 Unbroken Chin-Ups

5min rest

X

3 Rounds

20 Unbroken Thrusters #55

50 Double Uners

3 Min Rest

X

3 Rounds

15 GHD Situps

15 Back Extensions

1 Minute Rest

JUNE 27th Rest

Yoga/Bolster

JUNE 26th

June 25th:

Misc Pull ups, Pushups. 10 minutes or so.

June 24th WOD:

split jerk 9x5

#95-105-110-105-115-125-115-125-130

Run:1.85 miles-fast.

WOD1:

5min run

4min push ups

3min douber unders

2min burpees

1min chin ups

N/A, 88,80,25, 17

WOD2:

5RFT

15 power cleans, 15 deadlifts #95

14:48

Morning Yoga, focused on shoulder opening.

***

Warm Up: burpee tabatas.

WOD:

21-18-15-12-9-6-3

Clean and Jerk #95, Double Unders

22:48

****

WOD 2:

5 min bike

4th ave Hill sprints x5.

5 min bike

20 min Yoga, focus on hips