Hunter Blackmore's CFCC / Imperial Log

[Hunter Blackmore]

Morning strength trip to Imperial.

Wanted to do some speed work on bench and decided to use bands instead of chains today. Hadn't done bands in a while and was not sure what I was in for. Set it up first with some of the green heavy bands and 135#. First rep hit my chest and was stuck. Couldn't get it up. Bands were way too strong. Was able to get out from underneath it easily because of a little slack in the bands at the bottom but humbling.

Switched to purple bands. Soooo...
10x3 @135# + purple bands doubled over the pegs - setup looked like this http://pic.twitter.com/BVrF1Pb6 (WFS) - was happy with the band set-up. Almost slack at bottom and really tight and heavy at top. Good stabilizing work too.

Super-setted each set of bench with 20 band pull-aparts using two mini-bands

After that went into skull-crushers
5x5 w/ thick ez-bar & 45s on each side

Then did DB shoulder press
5x5 @55#
Super-setted w/
Heavy band triceps extension
5x10

2x30 push-ups w/ feet on 24" tire

After that I finished with some CFTG and shrugs. Gripping was still a problem after yesterday's work.

[Hunter Blackmore]

Trip #2 to Imperial.

Power Clean
5x135
3x185
3x205
3x225
1x245
miss 255
1x255
miss 270
miss 270

Max still sits at 265. Haven't worked on cleans much past couple of weeks but was close on 1st attempt and real close at the second attempt at 270. Still not squatting like I should.

Body started aching so decided that was enough strength work for a day.

Real short, easy met-con thing.

20# med ball
4 rounds
5 wall ball throws into wall as hard as possible right side
5 "" left side
10 overhead ball slams as hard as possible

Finished with abs and helped buddy Carl, a state-record holding power-lifter. Had interesting conversation about a program he is currently following. Going to look it up.

Heavy squat tomorrow afternoon. Trying to decide what to do in AM.

[Hunter Blackmore]

Morning trip to Imperial.

Front squat
5x135
5x185
5x225
5x255
5x275

275 was the 5 rep max for me today.

Strict press

2x5 @135
5x155
1x165 - shoulders were not feeling nice today. Decided to call it quits after one.

Backwards sled drag on astro turf - holding thick grip cable row attachment to chest
2x60ft @135# on sled
2x60ft @180# on sled

Hooked myself up to a harness with a giant elastic band thing for sled sprints.

2x60ft @90# on sled
6x60ft @135# on sled

Barbell step-ups onto 26" tire
10 each leg @45#
3x5 each leg @95#

Prowler sprints - high handles down 60 ft - low handles back 60 ft
4x w/ 140# on prowler

Finished with Tabata row. Forgot to count rounds but did about 800m total.

[Hunter Blackmore]

Afternoon trip to Imperial

Bench w/ chains focus on bar-speed http://pic.twitter.com/N2KIyXEb (WFS)
6x3 @195 w/ 64# of chains
Super-setted w/ BPA w/ purple band
6x20

Deficit Dead-lifts w/ chains focus on bar speed http://pic.twitter.com/TXgI3Vlk (WFS)
7x3 @ 275 w/ 64# of chains

Bar was about 1/2" above the laces on my shoes. First time doing deficit DL. Felt good. Will be doing this more.

Finished with Imperial's met-con
5 rounds
10 pull-ups
20 KB swings
40 doubles (120 singles)

Did the singles and used an 88# KB. KB was brutally heavy. Finished in 10:42 - pull-ups felt good.

[Hunter Blackmore]

Morning trip to Imperial.

Log hang clean & press
Log (~85#)x5
Log+20#x5
Log+50# 5x5

Weighted pull-ups
5x5 @20kg

5 rounds
60ft hand over hand sled rope pull http://pic.twitter.com/5hj34gV2 (WFS)
5 HSPU

First 3 rounds I had 180 on sled - dropped down to 135 for last 2 pulls as it was getting too slow. Finished in 7:42 - wasn't all working time though, had to turn the sled around and walk rope to other side, plus get slack out because the rope is about 100ft long. Thank you to Grant Higa (http://www.maplevalleyreporter.com/sports/25618659.html WFS), a Washington State record holder in squat, and one of the best strongmen out there, for encouraging me on the last couple pulls.

Finished with 1 more 60ft hand over hand rope sled pull with 180# on sled.

Pushups w/ feet on 12" box
2x30

Lastly, CFTG.

[Hunter Blackmore]

Last night's trip to Imperial.

Started off doing the WOD from CFCC.
21-15-9
KB Swings (1.5)
Burpees

Completed in 4:13

Then I did stone-loading onto a 48" platform.
125#
189x2
210x5
260# fail
260# fail

Here is the stone set-up http://pic.twitter.com/wccbDZ7k (WFS) - the 189 and 210 stone are closest to platform. Would like to get better at this.

DB Bench
10x75#
10x85#
3x10x95#

Finished with abs.

[Erin Davidson]

GAH! Stones! This is on my wish list for the next space.

Also, I love medball slams. We need to get some more of those. They're great priming for pressing wods.

[Hunter Blackmore]

Yesterday was rest.

Today's workout at home.

Pushed my Expedition back and forth on my drive way
5x130ft

Drive-way peaks slightly in the middle. Makes the start extremely difficult on the start both ways, especially with it being slick out. Would rather do it on something slightly bowl shaped. Oh well.

Then did a quick met-con
10 rounds of
10 strict pull-ups (hands parallel on monkey bars)
10 clapping push-ups
10 jumping air-squats

Finished in 9:22.

Go back to Philly on Tuesday. Excited to get into my routine there.

[Hunter Blackmore]

Originally Posted by Erin Davidson

GAH! Stones! This is on my wish list for the next space.

Also, I love medball slams. We need to get some more of those. They're great priming for pressing wods.

Can't wait. You could probably tell which wish list was mine...

[Erin Davidson]

BAHAHAHAHA! Angie, just texted me and told me to read your log.