hunksofspice.com

So it’s been about two months since I posted, high time I got back in the habit. Some things are missing, this is why you always record!
5/11/09: Grace
30 C&J 135#
3:54

5/9/09
At CFR&E cert
Run 1 lap=220m
40 burpees
run 2 laps
30 burpees
run 3 laps
20 burpees
run 4 laps
10 burpees
22:xx, tired back fucked me again, will be fixed with new running methods.

5/8/09
Hang power C&J 1-1-1-1
135(3)-155(2)-165(2)-175-185
(X)=jerks after clean, just heavy form practice, never really reached 1rm, but probably heaviest Hang power clean ever.
then…
21-15-9
OHS 75#
pullups
7:08

5/5/09: Bday workout
5 rnds:
5 PC&J@135#
8 pullups
2 DL@315
15:26

5/4/09
10-10 BS: 135-185
10-10 Bench Press: 135-165(7)
then..
21-15-9
DL@185
swings@1.5 pood
7:08

4/29/09: 2k row
7:50

4/27/09
10 DL@275
50 DU
10:46

4/20/09: DL+metcon
DLx3: (135, 225) 315, 335, 345(1)
then
10 Box jump@20″
10 wallball@20#
7 rounds
5:37. PR for 3 on DL.

4/19/09
FSx3: (135)

4/15/09: DT
DLx12
HPCx9
PJx6
5 rounds all with 155#
23:27. Brutal. Was slowed by very tired back from workout on 4/13.

4/13/09: S+M
DLx3: (135, 225) 275-305-325
then
500m row
21 burpees
400m run
3 rounds
17:53. DLs were not 3rm, but close.

4/12/09: Push Press
PPx5: 95-115-135-155-165(4)

4/11/09: M
21 SDHP@75#
5 wall handstand walkups+pushup
5rounds
19:54. Handstand walkups are absolutely terrible.

4/08/09: Helen
(3 rnds: 400m run+21 KB swing@1.5+12 pullups)
10:14. PR (bully!).

4/06/09: M
30sec on/30sec off x 3 rounds of:
95# thrusters, burpees, 95# cleans, pullups
No real score, but aprox reps were: 12-7, 15-9, 18-10, 12-7

4/05/09: M
AMRAP in 20 min of:
20 walking lunges+15 situps+10 PP@95#
11 rounds+7WL (227, 165, 110)

4/01/09: Tabata
KB swings (1.5)+pullups
No score, just work.

3/29/09: Sprints, Grace
10×100m on the minute
then
Grace (30x C&J@135#)
4:07. PR (bully!)

3/20/09: M
21 DL @185#
400m run

1/13: Cathletics Strength
Warmup: DUs, hip ext×20
FS: (95, 135) 80%×3×5 - 185, 195×4
Snatch Pull: (-) 105%×3×3 - 135×3
Split Jerk Ballance: 135×3×3

1/14: Metcon
1200m-800-400-200 Run alternating with
10-20-30-40 Burpees
23:42

1/15: Rest

1/16: Fran
21-15-9 Thrusters/Pull-ups
5:47 (7s PR)

2/07/09- Day 26

Boot camp style outdoor workout:
5 burpees
7 medball cleans@6#
10 OH squats w/PVC
Can only advance round when everyone in group is done. I think our group (pink) had the best score. Did this one next to Brian of Potomac CF, and was pretty much neck and neck with him the whole time.

2/08(09)/09 - Day 27(8)
The affiliate gathering was absolutely awesome. Long story short, it has inspired me to look to open a space and really get this whole thing going.

2/10/09 - Day 29
Couldn’t resist the CFBWI WOD, so I did that instead. Was also a bit tired to attempt oly style strength.
21 DL@225#
400m run
15 DL
400m
9 DL
400m
9:58, first set unbroken.

2/11/09 - Day 30: Rest, US v Mexicunts in Columbus OH

1/30/09-Day 18
Warmup: DUs
BS: (95) 5-5-3-1-1: 185-205-225-245-255
then…
3 rnds: 10 KB Swings @2 pood+10 SB shoulder cleans - 5:25

1/31-2/3 Days 19-22: REST (VEGAS!)

2/04/09-Day 23
Warmup: DUs, hip ext×20
BS: (135, 185) 87%×2×4 - 215×3
Snatch grip DL: (135) 118%x2×3 - 155, 165×2
PP: 85%×4×5 - 135, 5 HSPU, 145, 4 HSPU, 155
Bent row: 80%×6×3 - 135×3
Ab work: GHD×12, KTE×12, 20×GHD russian twists@20# (alternated w/bent row)

2/05/09-Day 24
Warmup: DUs, hip ext×20, row 400m
Muscle SN: (55) 65%×3×3 - 85×3
PC+SC+J: (95) 65%×4 sets - 115, 125, 135, 145
then (1 hour)…
4 rounds of: run 400m+25 jumping squats@20 DBs - 13:02

2/06/09-Day 25: rest (affiliate gathering)

1/20/09-Day 8: Rest

1/21/09-Day 9
Warmup: DUs
BS: (45, 135) 85%x3×5 - 205×4, 215
Clean DL: (-) HS, 115%x3×3 - 215×3
PP: (-) 83%x5×5 - 135×5
Bent Row:(-) HS, 77%x8×3 - 135, 145, 165; 125×3
Weighted GHD: 8×3 14 (russian), 25, 45

1/22/09-Day 10
Warmup: DUs, Pullupsx10, BEx10
Mid H muscle S: (45, 55) 62%x3×3 - 75×3
2-pos S: (55×2) 60%x4 sets - 75×4

1/23/09-Day 11: Rest (Dulles)
1/24/09-Day 12: Rest (polar plunge)

1/25/09-Day 13
Warmup: DUs, GHDs
FS: (95, 135) 75%x3;81%x1;77%x3;80%x1 - 175, 195, 180, 190
Snatch Pull: (-) 103%x3×3 - 135×3

1/26/09-Day 14
Warmup: DUs
Jerk: (95, 135) HS, 90%x1;85%x1×2 - 155, 175, 175; 160, 155×2
PC: (45) 75%x2×3 - 140, 145, 155
then…
“Annie”
50-40-30-20-10 reps of: DUs, abmat situps - 9:25
much later…soccer

1/27/09-Day 15: Rest

1/28/09-Day 16
Warmup: DUs, row 250m
Sots Press: (PVC, 45) 1+1×5 - 55×4, 65
OHS: (65) 70%x2×3 - 95×3
Weighted Pullup: HS - 35, 40, 45, 53, 62, 70(f), 70(f)
then…
3 rnds: 10 Burpee box jumps @24″+20 hip ext - 5:55

1/29/09-Day 17: Rest (Vegas!)

1/17/09-Day 5
Warmup: DUs
PowerS: (55) 75%x2×4 - 95×4
Snatch Ballance: (45) HS, 80%x2×2 - 95(f), 55, 75
then…
Row 200m
8 pull-ups
5 rounds for time: 8:24

1/18/09-Day 6
Warmup: DUs
C+J: (95, 135) HS: 155, 165, 175, 185 (f)
then…
6 rounds of 6 reps of each of the following
DL (225), Burpees, GHD Situps, Hip ext, KB Snatch (35), PP (95): 16:01

1/19/09-Day 7
Warmup: DUs, Row
Snatch: (55) HS: 95, 115, 125, 135(f)x2
BS: (135×2) HS: 205, 225, 235

Notes: Split the heavy singles into two separate days so I could do the sweet metcon on Sun. All DL sets unbroken, and felt less heavy than I was expecting. Perhaps dedicated DL work isn’t as necessary as I had thought?

Since I’ve started a physical journal, I’ll be updating my progress in blocks with basically everything I did in between rest days.

The purpose of this cycle is to gain strength (with preference to explosive strength), and mass. I’ll be doing it for two months, but may modify some things to include deadlifting, which I feel to be unduly overlooked on this program. All squats will be done with as upright a torso as possible, to rock bottom depth (which makes some previous numbers a little fuzzy for calculating, since they were done to below parallel, with some torso inclination to involve the hamstrings). Care will be taken to involve posterior chain in warmups and support exercises (though these look to be built in, albeit in lighter fashion).

Exercises will look like the following:
Exercise abrev: (warmup weights) prescribed load x reps x sets - loads(f# for failure and how many completed) for example…
BS: (45, 95, 135) 83%x3×5 - 185, 205×4

My pre-cycle numbers are this:
Weight: 174 (after breakfast, fully clothed)
OHS: 155
FS: 225 (2rm, at lighter depth)
PP: 165 (3rm)
DL: 305
P: 130 (3rm)
C+J: 185 (can’t actually complete the jerk, but for calc)
BS: 250 (haven’t maxed high bar, for calc)
S: 115 (limit is technique, for calc)

1/13/09-Day 1
Warmup: Scarecrow snatch (PVC), DUs, footwork (receive drops)
BS: (45, 95, 135) 83%x3×5 - 185, 205×4
Snatch DL: (65×2) 110%x3×3 - 135×3
PP: (45, 95) 80%x5×5 - 115, 125×4
Pull-ups: 6-L, 6-strict, 10 Kip, 10 butterfly kip
Weighted sit-ups: 10×3 - 15 DBs(Burgener style)x3

1/14/09-Day 2
Warmup: DUs, 10 BE, 10 GHD, FS (45)
MH muscle S: (PVC, 45) 60%x3×3 - 65×3
2-pos C (floor, MH)+2 J: (65×2) 60%x4sets - 115×4
then…
10-16-20 reps for time of
KB Swings (30%=53), KB Clean + 2PP (30%=53)
13:28 (alternated cleans as needed)

1/15/09-Day 3
Warmup: DUs, 500m row (1:50)
FS: (45, 95) [70%x3, 75%x2, 80%x1]x3 - [155-165-185]x3
Snatch Pull: (55×2) 100%x3×3 - 115×3
1 PJ + 1 SJ, until failure, then heavy SJ: (95×2) - 135, 155, 165(f SJ), 165(f)
then…
3 rounds for time of
15 KB SDLHP (30%=53), 20 KB SN (25%=45)
4:34 (used 35 KB for snatches, 10 per arm)

Notes: Somewhat burnt out on day three. It’s clear that shoulders and quads will be taxed heavily on this program. The push jerk/split jerk was way weak due to the 92 kb PPs done the previous day.

Troy Workout:
100 ft walking lunge
21-18-15-12-9-6 of pull-ups, abmat frog-leg sit-ups
100 ft walking lunge before each round

Notes: 12:xx done at CFBWI. Strength starts tomorrow.

Troy Workout:
5 rounds
7 HSPU
10 Burpees

Notes: 10:17 done at CFBWI. RX for three rounds, then piked HSPU on a tall pommel horse. Four days on and I’m spent. Resting for the seminar this weekend.

Troy Workout:
1000m Row
50 KB swings @53#
25 GHD Situps
750m Row
40 Swings
20 Situps
500m Row
30 Swings
15 Situps

Notes: 25:45 done at CFBWI. Two of the girls there did it in 22 and 20 respectively. With the 1.5 pood. Fuck.