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Krankenstein
Getbig V
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Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #525 on: May 28, 2015, 06:34:47 AM »

5/27

Skill
EMOM x 15 minutes:
Minute 1 – Iso Hold on Pull Up Bar x 30 seconds (Keep arch + chin over bar)
- 23 sec, 26, 21, 20, 12
Minute 2 – Handstand Walk x 50'
- 15', 15', 20', 23', 25'
Minute 3 – Skin the Cat on rings x 4 reps
- 4, 4, 4, 4, 4

Strength
Front Squat
*Set 1 – 3 reps @ 75% - 225
*Set 2 – 2 reps @ 80% - 240
*Set 3 – 1 rep @ 85% - 255
*Set 4 – 3 reps @ 80% - 240
*Set 5 – 2 reps @ 85% - 255
*Set 6 – 1 rep @ 90% - 275

Rest 2-3 minutes between sets.

Conditioning
EMOM x  30 minutes:
Minute 1 – 30 Double Unders
Minute 2 – 10 Wall Ball Shots w/ 20# med ball and 10' target
Minute 3 – 12 Toes to Bar

Comments
- I was lazy and didn't want to grab extra plates so I went with 275# over 270# for last set of front squats.  Knees bitched me out afterwards.
- I was running out of time and only did 15 mins of the conditioning.  Also modified it from what was programmed.  Really wanted to be able to get out of bed on Thursday.
- Really thinking of modifying schedule.  I want to give myself more rest days.  I will have to figure out how to do that with this programming.
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #526 on: May 29, 2015, 08:51:15 PM »

5/29

Strength
Work up to new 1rm Overhead Squat

5 rep @ 65% - 125
3 rep @ 75% - 145
1 rep @ 85% - 165
3 x 1 @ 90%+ - 185, 205, 215 (f)

Conditioning

For time :

15 Cleans @ 155#
30 Ring Dips
10 Clean
20 Ring Dips
5 Clean
10 Ring Dips

Time - 7:48

Comments
- Got a new PR of 205# on OH squat.  I went for 215# and failed.  Going down was SLOW, I got out of the hole, but half way up my ass went back and the bar went forward.  I SHOULD have had it.
- I am really considering backing off training for two weeks.  Shoulders and knees NEED it.  I might do the chipper tomorrow....we'll see how they feel.
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Krankenstein
Getbig V
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Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #527 on: May 30, 2015, 01:46:33 PM »

Conditioning / Chipper

9 Min AMRAP

Min #1 Wall Ball 20/14
Min #2 Box Jump 24/20
Min #3 Deadlift 225/135

Score = reps

Rest 5 Mins

9 Min AMRAP

Min #1 Thruster 95#
Min #2 Toes to Bar
Min #3 Double Unders

Score = reps

Rest 5 Mins

9 Min AMRAP
Min #1 Row for calories
Min #2 Med Ball Over the Shoulder 80/50
Min #3 GHD sit ups

Score = cals + reps

My final score was 400 (151 + 145 + 104)

Comments
- I did the deads with the "stand and drop" method.  Its acceptable in CF...I am not a big fan, but with the wall balls I wanted my low back fresh.  Amazingly...I got looser as the round went on with the first part.  I tried to keep the breathing under control, but it got away from me.  I wanted 175 for the first.  Then with the second round I had ZERO in the tank for the thrusters.  I couldn't string a shit load of double unders together like i wanted to.  I wanted 60 - 70 but again, the breathing fucked me.  The last round was VERY brutal.  Going from the GHD sit ups to the rower...felt like vomiting.  Overall it was more just a matter of endurance...and not strength.  My goals were 175 + 250 + 125.  Fell short on all.  I'm 99% that I am going to take some time off. 
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #528 on: June 15, 2015, 07:09:21 PM »

6/15

Olympic
Every 2 mins for 12 mins - Halting snatch deadlift (mid-thigh) + mid thigh snatch
- 95, 115, 135, 135, 135, 135

3x4 Halting snatch deadlift (2" off floor, knee, mid thigh, high hang)
- 135, 185, 185

Strength
Find max 20-rep squat
- 225#

Every 3 mins for 15 mins 90% of max for 15 reps
- 205x15,13, 11, 10, 9

Conditioning
- Did not perform

Comments
- Felt good to be back after two weeks.  Ate like shit during time off.  Just needed to a break from it all.  Shoulders felt good, knees were ok.
- Really worked light.  I was shocked at how much the 20-rep max did me in.  I was shooting for about 245 but that wasn't going to happen.  The second part with the 90% was brutal.  I'm typing this at night and my legs are going to be SORE tomorrow.  Don't even want to see what the workout is for tomorrow.
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #529 on: June 27, 2015, 06:23:59 PM »

6/16

Strength
Every two minutes, for 12 minutes (6 sets) of Strict Shoulder Press x 3 reps
155x3, 135x3, 3, 3, 3, 155x3

Olympic
Every 2 minutes, for 12 minutes (6 sets), complete:
3-Position Clean (high hang, mid thigh, 2″ below the knee) + Jerk
115, 135, 135, 155, 155, 155, 185

Conditioning
Three rounds for time of:
12 Pull Ups
12 Strict Handstand Push-Ups
6 Overhead Squats @ 135#
*Bar must be taken from the floor

- done @ 11:30

Comments
- Started out a little more aggresive with the shoulder press coming back.  Went back down and felt good enough on the last set to climb slight back up
- Yes, I stupidly went 7 sets on the olympic.  Lost track of timing
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #530 on: June 27, 2015, 06:29:08 PM »

6/18

Skill
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Weighted Pull Ups x 3-4 reps - +30, +40, +40, +50, +65
Minute 2 – Handstand Walk x 15-20 meters (5 - 10 meters for all)
Minute 3 – Double Unders x 40 reps - 40, 40, 25/15, 40, 12/28/10

Strength
Front Squat
*Set 1 – 4 reps @ 70% - 210
*Set 2 – 6 reps @ 75% - 225
*Set 3 – 2 rep @ 80% - 245
*Set 4 – 4 reps @ 75% - 225
*Set 5 – 6 reps @ 80% - 245
*Set 6 – 2 rep @ 85% - 255
Rest 2-3 minutes between sets.

Conditioning
Three rounds for time

15 Thrusters @ 95#
12 Toes to bar
10 Burpee Box jumps - 24"

Done - 12:09

Comments
- In Phoenix for this week.  Going to have to train at a Lifetime fitness.  Try and get myself in early so that it is not too hot out and the can't grip the bar.  Last time I trained in the heat I was sweating so bar my hands kept slipping.  No chalk allowed here either.
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #531 on: June 27, 2015, 06:36:31 PM »

6/20

Olympic
Every 2 minutes, for 10 minutes, complete:
Snatch Balance + Overhead Squat

95, 115, 135, 135, 155

Strength
Back Squat
*Set 1 – 10 reps @ 65% - 145
*Set 2 – 15 reps @ 75% - 170
*Set 3 – 20 rep @ 85% - 190
Rest 2-3 minutes

Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 15 rep @ 90%
((DID NOT PERFORM THIS PART DUE TO NOT WANTING SORE LEGS ON MONDAY FOR THE FIRST WORKOUT OF THE 2015 GRANITE GAMES))

Conditioning
For Time:
12 Pull Ups
1 squat clean – 185#
1 squat clean – 205#
1 squat clean – 225#
1 squat clean – 245#
1 squat clean – 255#

Done – 10:30

Comments
- The squat cleans weren’t too bad.  I am still jumping forward and that means I am not getting a very good pull. Starting July 19th there is an Olympic lifting coach at my gym for 5 weeks.  I don’t care what it costs, I am in for that set of workouts.
- Adding this later, my knees were their usual soreness about 90 mins after this.  But they didn’t stay as sore as they usually get.  I am hoping the high rep lifting helps.
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #532 on: June 27, 2015, 06:43:08 PM »

6/22

Olympic
Every 90 seconds, for 12 minutes (8 sets), complete:
Snatch x 1 rep @ 75%1-RM
135, 135, 135, 135, 145, 145, 145, 145

Strength
Back Squat
*Set 1 – 10 reps @ 65% - 145
*Set 2 – 15 reps @ 75% - 170
*Set 3 – 20 rep @ 85% - 190
Rest 2-3 minutes

Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
((DID NOT PERFORM – GRANITE GAMES WORKOUT FOR CONDITIONING))

Conditioning
AMRAP – 10 mins
5 Hang Squat Clean
7 Burpee over the bar

Done – 81 reps

Comments
- I sand bagged the conditioning.  I know I probably could have done another round.  I should not have done anything prior to the workout.  Was pretty stupid.  The Hang squat cleans could not start out with a regular clean.  Any time the bar was taken from the floor, you had to pause at the pocket before going into the hang squat clean.  Put me at 63rd...not bad but could have been better.
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #533 on: June 27, 2015, 06:49:54 PM »

6/23

Strength
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 90%
170x2, 2, 2, 2, 1, 1

Olympic
Every 2 minutes, for 16 minutes (8 sets), complete:
Clean from 2″ Below Knee + Jerk
135, 135, 155, 175, 185, 185, 205

Conditioning
For max reps:
90 seconds of Muscle-Ups - 5
Rest 60 seconds
60 seconds of Muscle-Ups - 3
Rest 60 seconds
30 seconds of Muscle-Ups - 2

Misc.
Three sets of:
Weighted Pronated-Grip Pull-Ups x 2-3 reps – +35# x 3, +70# x 3, +90# x 2
Rest 20 seconds
Strict Pull Ups x Max Reps – 10, 6, 5
Rest 90 seconds

Comments
- Not sure I will keep at the near 1rm lifting of the shoulders.  I get more joint pain than anything else.  I may back off to 5’s or 3’s
- This was the first time I really went at it with the ring muscle ups since the bicep tear.  I was VERY cautious.  Probably overly so.  I at least got back up on them and did my share of them
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #534 on: June 27, 2015, 06:51:31 PM »

6/24

Off Day

Conditioning
5 Rounds
40 Double Unders
20 Cal Row
10m Handstand Walk
10 Walking lunges

Comments
- Just did some light conditioning today.  Nothing traumatic
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #535 on: June 27, 2015, 07:02:34 PM »

6/25

Skill
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Legless Rope Climb x 1-2 ascents
Minute 2 – Nose to Wall Handstand Hold x 45 seconds
Minute 3 – L-Sit Hold x 15.15 (15 sec hold, rest 30 secs, then hold 15 secs)

Strength
Front Squat
*Set 1 – 3 reps @ 80% - 245
*Set 2 – 2 reps @ 85% - 255
*Set 3 – 1 rep @ 90% - 270
*Set 4 – 3 reps @ 85% - 255
*Set 5 – 2 reps @ 90% - 270
*Set 6 – 1 rep @ 95% - 285
Rest 2-3 minutes between sets.

Conditioning
(Second training session)

For time:

Open – 100 Double Unders
200m Row
10 Clean and Jerk @ 115#
50 Pull ups
300m Row
10 Burpee
50 Box jumps 24”
400m Row
10 Burpee over the bar
50 Kettle Bell Swings @ 24kg
500m row
10 Hand release burpee over the bar
50 GHR sit ups
Close – 100 Double unders

Done – 43:28

Comments
- Today solidified that I am done with the really low rep lifting with front squats and shoulder press.  I am only feeling joint pain and not the strength gain.  I am more worried about the pain than I am the benefit.
- I am do not know if I will ever do a 2-session training like this again
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #536 on: June 27, 2015, 07:08:58 PM »

6/26

Skill
Three sets, not for time, of:
Bar Muscle Up x 2-3 reps – 2, 3, 3
Bar Hip Bridges x 30 reps @ 65# - 30, 30 ,30
Wall Climbs x 2-3 reps - 2, 2, 2

Olympic
Every 90 seconds, for 9 minutes (6 sets), complete:
Snatch Balance x 1 rep
95, 115, 135, 135, 155, 175

Build over the course of the 6 sets. Goal is to hit 105% of 1-RM.
135, 135, 155(f), 155, 175, 195 (f – 2 tries)

Conditioning
AMRAP 4 minutes of (using 185#):
Power Clean x 1 rep
Thruster x 1 rep
Shoulder to Overhead x 1 rep

Done – 7 rounds

Comments
- That conditioning SUCKED.  My thrusters SUCK.  I was also still feeling the knees from yesterday. 
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #537 on: July 25, 2015, 04:52:00 AM »

07/24

Strength
Deadlift - 10-8-6-4-2 (ascending weights) - 225x10, 245x8, 275x6, 315x4, 365x2

Conditioning
For time (compare against Master Long Chipper from 2015 Games)

1,000-meter run
25 Deadball over the shoulder 100#
25 Box Jump Overs, 24"
25 Chest-to-bar pull ups
50 Wall Balls to 10ft target 20#
25 Chest-to-bar pull ups
25 Box Jump Overs, 24"
25 Deadball over the shoulder 100#

Done - 26:23

Comments
- I stopped with the routine I was doing before.  Just never got into the groove of it.  Felt more joint pain than anything.  I need to improve the endurance aspect of my training more than anything.  My strength dropped with that old routine.  That did not thrill me.
 
- With the deadlifts I am going to work on using a dual overhand grip and no straps.  So the weights are going to drop some. 

- The conditioning should have been done in under 20:00.  I definitely got my ass handed to me.  The run wasn't too bad...but my knees and heels took a pounding.  I had the Games on the TV and tried to pace with them.  I was good through the first sets of box jumps.  Then with the pull ups, it got into my head about the bicep tear.  Have to work on getting over that.
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #538 on: July 25, 2015, 04:54:03 AM »

7/25

Off day.  Definitely going to get massage.  I was TOAST last night.  That workout destroyed me.  I need to do better with my recovery and restorative days.
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #539 on: July 30, 2015, 05:34:58 AM »

7/27

Olympic
Every 2 mins x 7 sets
Power Snatch + Hang Squat Snatch + Squat Snatch
85, 95, 115, 115, 135, 135, 155

Strength
DNP

Conditioning
21-15-9
Squat Snatch, 95/65
Strict Pull-Ups

Time - 13:29

Comments
- I was surprised at how much better the snatches felt and even doing the 155# snatch wasn't as hard as I thought it would be
- My hamstrings were on FIRE for the conditioning.  The snatches were nothing.  Even my low back didn't feel to bad after all of them.  Form has to be improving if that's the case.
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #540 on: July 30, 2015, 05:44:42 AM »

7/28

Plyo
5Χ1 – Seated Box Jump

Olympic
5Χ1 – Clean High Pull + Tall Clean.
115, 135, 135, 155, 155

EMOMx15, 3 Rounds:
Min 1 – 1 Squat Clean, 60% - 150#
Min 2 – 1 Squat Clean, 65% - 165#
Min 3 – 1 Squat Clean, 70% - 175#
Min 4 – 1 Squat Clean, 75% - 190#
Min 5 – 1 Squat Clean, 80% - 205#

Conditioning
25-20-15-10-5:  Rowing (Calories)
50-40-30-20-10: Double-Unders

Time - 10:34

Accessory Work
3 Supersets:
15 Barbell Bent Over Rows
20 Glute Bridges
25 GHD Sit-Ups
30 Banded Good Mornings
(DNP)

Comments
- Wasn't too sure how to properly do the seated box jumps.  I need to read up on them.  Don't feel I was doing it correctly.
- I dropped the percentages down in the Clean work.  Really want to work on my 'kick' of the bar off the thigh/hip.  Also maintaining good chest arch with low back arch in the hole and as I come up.
- I used my 2XU arm sleeves for the double unders today.  Need to figure out how to get beyond the forearm pump that occurs with them.  The opening 50 of the DUs SUCKED.  I couldn't string anything together. 
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #541 on: July 30, 2015, 05:56:09 AM »

7/29

Strength
- Build to a heavy set of 3 Push Press : 185#

- Build to a heavy set of 2 Push Jerk - 225#

- Build to a heavy single Split Jerk - #245

2Χ10 Back Squat - 265 x 10, 10

Gymnastics
6 sets of 60% of best unbroken set of Muscle ups, rest as needed between sets
(DNP)

Conditioning
A. 3 attempts to establish highest “Calorie/Hour” pace.
- Damper just above the '5', 2600, 2800, 2900 = Avg of 2750

B. 6x:15 on, 1:45 off – goal is to maintain 90%+ of best “A” score. - 2475
C. 4x:30 on, 1:30 off – goal is to maintain 85%+ of best “A” score. - 2325
C. 2x:45 on, 1:15 off – goal is to maintain 80%+ of best “A” score. - 2200

Comments
- Getting weird feeling on inside of elbow when I bring the bar back down to the front rack position for the intial stuff with Strength work.  I should have used the Olympic boxes so I didnt have to keep racking it.  Also worked on getting my feet wider and getting the toes slightly turned in for the split jerk.  Lastly, another fault of mine is not bring the lead leg back first when standing up from the split jerk.  I REALLY created some bad habits for myself.
- Back squat was less than what I wanted.  Thank the knees for that one.  The second set felt better when I focused on pushing the knees out and using glutes more to come up.
- Still very apprehensive about the left arm on the Muscle ups.  I need to either do them or MRI this damn elbow.
- For the rowing attempts I rounded down to the closest "00" for my calories. I found my three attempts by rowing for :15sec, then resting for 1 min.  I used the closest to a '25' for the average.  This was DESTRUCTION to keep the calories where they need to be.
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Krankenstein
Getbig V
*****
Posts: 7744

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #542 on: July 30, 2015, 05:58:41 AM »

7/30

Rest Day

Comment
- Have kinesiotape on both knees and going to try and ice them throughout the day.  Just got my replacement Rehband knee sleeves yesterday so I am anxious to try them tomorrow.  They only had the 5mm ones instead of the 7mm ones I prefer.  We'll see how they feel.
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