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Old 11-09-2012, 06:21 PM   #11
Everett Sloan
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Re: Everett's Log - A test of will

Nov 9

Strength


1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension
275 + 2 Red bands

2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.
225/245/265 (did 1 second pause at bottom)

Conditioning
4 rounds of:
2 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute
55/6
40/6
38/6
38/6



Midline

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
Rx
1b) 3X20 UB GHD Situps – rest 60 sec.
Rx

I have a feeling my hamstrings will be shot tomorrow. Already burning on the rows
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M/34/195#/5'8" | DL 555 | BS 405 | OHP 225 | 5k 21:03 | 500m Row 1:26 | Fran 2:51 | Grace 1:58 | Diane 4:11
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Old 11-10-2012, 11:35 AM   #12
Everett Sloan
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Re: Everett's Log - A test of will

Nov 10
BB Gymnastics


20 minutes to establish a 1RM Snatch.
190

20 minutes to establish a 1RM Clean & Jerk.
245 (Wrists were hurting)

Conditioning

4 rounds for time of:

5 Back Squats @ 250/165#
10 KB Push Press @ 24/16kg (1 KB each hand)
150′ Prowler Shuttle Push @ 165/125#
7:02 (Subbed 150' Car push instead)
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M/34/195#/5'8" | DL 555 | BS 405 | OHP 225 | 5k 21:03 | 500m Row 1:26 | Fran 2:51 | Grace 1:58 | Diane 4:11
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Old 11-12-2012, 07:18 PM   #13
Everett Sloan
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Re: Everett's Log - A test of will

NOV 12
BB Gymnastics


1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
150/160/170/180/170/160
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.
180/195/205/220/205/180


Conditioning
3 rounds for total working time of:

5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 Pullups
Rest 1:1
3:41/4:15/4:31
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M/34/195#/5'8" | DL 555 | BS 405 | OHP 225 | 5k 21:03 | 500m Row 1:26 | Fran 2:51 | Grace 1:58 | Diane 4:11
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Old 11-13-2012, 07:49 PM   #14
Everett Sloan
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Re: Everett's Log - A test of will

NOV 13
BB Gymnastics


1) 5X2 Snatch off Boxes (just above knee) 5@]135
2) 5X2 Clean & Push Jerk off Boxes (just aboveknee) 5@185 Did not jerk due to wrist being sore

Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%
315 based off last weeks 1RM of 385

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
185 - First one was limiting, second 2 reps were easy


Conditioning

90 seconds ME Double-Unders
-then (without resting)-
Row 1K
100 Double-Unders
Row 500m
130 DU then 9:03 (including 90 sec for DU) (1000m 3:43, 500m 1:43)
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M/34/195#/5'8" | DL 555 | BS 405 | OHP 225 | 5k 21:03 | 500m Row 1:26 | Fran 2:51 | Grace 1:58 | Diane 4:11
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Old 11-16-2012, 06:27 PM   #15
Everett Sloan
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Re: Everett's Log - A test of will

NOV 14
Took the day off, not feeling good on my new meds.

NOV 15
Rest

NOV 16
Strength

1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
300 + 2 red bands

2) 7X2 Bench Press – heaviest possible, rest 60 seconds.
235-245


Conditioning
3 rounds for time of:

7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups
14:27 Rx (Muscle ups felt horrible today, but all other reps unbroken)

Still feeling a little beat down, but figured a nice little workout would make me feel better
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Old 11-21-2012, 02:42 PM   #16
Everett Sloan
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Re: Everett's Log - A test of will

NOV 17-18
Took some rest days, feeling a little beat up.

NOV 19
Was travelling, so did some Oly work then a wod at Quantum Crossfit.

NOV 20
BB Gymnastics


1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. D
7 @165
2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest
60 sec.
7@ 205

Strength


1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%
Done at 335

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO
Didn't have time

Conditioning
Run 200m
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches
Run 200m
8:08, First set of muscle ups were unbroken, all snatches unbroken I think I rested too long before getting back on the rings for the second and third round.

NOV 21
BB Gymnastics


1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 80% (of max Snatch any style)
160
2) Every 30 seconds for 5 minutes:
1 Power Clean @ 80% (of max Clean any style)
205 - Still taking it easy on my wrist
Strength


1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec.
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec.
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
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Old 11-21-2012, 06:50 PM   #17
Everett Sloan
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Re: Everett's Log - A test of will

Forgot to fill in some info, and won't let me edit.

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec.
200lbs
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec.
200lbs
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO
135lbs

Conditioning

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
3:35,3:34,3:29 New PR for 1000m row
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Old 11-23-2012, 06:18 PM   #18
Everett Sloan
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Re: Everett's Log - A test of will

NOV 23
Strength


1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
355 + red bands
2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.
Based off old lift of 285
Failed at second rep at 95% (270)


Conditioning

3 rounds for total reps of:
1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.
64/60/58 (Averaged 20 burpees, but made up slack on the G2O)

Midline
5 min alternating BB TGU 95/65#
2
TGU are not a strength of mine
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M/34/195#/5'8" | DL 555 | BS 405 | OHP 225 | 5k 21:03 | 500m Row 1:26 | Fran 2:51 | Grace 1:58 | Diane 4:11
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Old 11-24-2012, 03:35 PM   #19
Everett Sloan
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Re: Everett's Log - A test of will

NOV 24
BB Gymnastics

20 minutes to establish a 1RM Snatch.
195 (Did split, squat, then stationary snatch)
20 minutes to establish a 1RM Clean & Jerk.
245 (wrist still limiting factor on the jerk)

Conditioning
2 min ME Front Squats @ 80%
12@250
*Rest 2 minutes.
10 min AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
6+15 DU (unbroken until round 5)
*Rest 2 minutes.

2 min ME Front Squats @ 80%
6@250
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M/34/195#/5'8" | DL 555 | BS 405 | OHP 225 | 5k 21:03 | 500m Row 1:26 | Fran 2:51 | Grace 1:58 | Diane 4:11

Last edited by Everett Sloan : 11-24-2012 at 03:37 PM.
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Old 11-26-2012, 08:08 PM   #20
Everett Sloan
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Re: Everett's Log - A test of will

NOV 26
BB Gymnastics


1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
Done at 155
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.
Done at 195

Conditioning
Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#
For time.

15:38 (Subbed Muscleups for bar muscleups and row for run as its snowing out)
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