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Old 08-23-2012, 09:34 PM   #1
David A Hunt
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Dave's Workout Log

I don't know why i haven't started this long ago, but here we go:
I am intent on making regionals this year and am confident that I can do it!

One of my standard jump rope warmups:
5 minutes medium tempo, alternating skills
4 x 15 sec high intensity max RPM sets with Stamina cable
1. alternate leg- 70 revs
2. DUs - 39
3. alt leg - 71 revs
4. DUs - 39

Mobility WOD

Power Clean 7x1
185
205
225
245 miss
255 with wraps miss
245 with wraps
Got frustrated- hang power clean PR was 330x1 with wraps. Stopped using wraps to improve Oly lift grip strength, but didn't expect to lose sooo much strength. Metcon getting better, strength BAD

225 x 3 just for some technique and volume

Since I missed WOD, threw on today's but cut it short
800M @ 11 mph
23 DB HSC
800M @ 8 mph
23 DB HSC
800 M @ 7.5 mph

Mod "flight simulator" with Stamina cable (always got to finish with DUs!)
5-10-15-20-25-30- stopped instead of coming back down.

Not a great WOD, but sleep has been lacking this week.
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Old 08-25-2012, 09:40 PM   #2
David A Hunt
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Re: Dave's Workout Log

Added Deadlift Progression to modified SEALFit workout:

Standard jump rope warm up with CrossRope Stamina cable.

Thick barbell for grip strength work-
DL: 335x3 / 355x2 / 375x1 / 405 x 1 / 425 x 1(PR w/o wrist wraps)
w/ wrist wraps 445 x 1
Maybe be not using legs enough and almost more toward RDL style

SEALFit - 5 x HSPU, 10 x pistol 5 ea leg, 15 kip pull up - Max round in 20 min

completed 5 rds in 13 min. Stopped due to overtraining concern.

100 Lb DB farmer carries, pull up hangs x 3 ea for grip strength

Used SPUN compression top for first time. Felt great!
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Old 08-27-2012, 01:23 PM   #3
David A Hunt
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Re: Dave's Workout Log

Normally I try to stick to the WODs, but I just couldn't deal with only 20 Double Unders, so I did 30 double unders with a heavy cable between each other exercise. Looked something like this:
25 Walking lunge steps
30 Heavy DUs
20 Pull-ups
30 Heavy DUs
50 Box jumps, 20 inch box
30 Heavy DUs
25 Reg dips (sub for no rings)
30 Heavy DUs
20 Knees to elbows
30 Heavy DUs
30 75 Lb DB swings (sub for 2 Pood KB)
30 Heavy DUs
30 Sit-ups
30 Heavy DUs
20 Hang squat cleans, 35 pound dumbbells
30 Heavy DUs
25 Back extensions
30 Heavy DUs
15 1 arm 35 Lb DB thruster (sub for 20 lb wall ball)
30 Heavy DUs
15 Pull Ups (sub for 3 rope ascents)

Time: 30:25. Awesome WOD!
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Old 08-28-2012, 04:05 PM   #4
David A Hunt
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Re: Dave's Workout Log

Today wasn't a rest day for me, though no HQ WOD was posted. Time for some SEALFit!

Volume is a little high for me to do the entire workout so I usually modify as necessary.

5 minute Arc trainer w/u - good full body non-impact -best sub for no rowing machine :-(
Treadmill progression. 1 minute intervals increasing in incline and speed.

0.5/7.5mph, 1.5/ 8.5mph, 2.5/9.5, 3.5/10.5, 4.5/11.5 - only 30 sec on last int

Mobility progression

Work up 1 RM strict press

135 x 3, 155 x 1, 165 x 1, 185 x 1 miss, 180 x 1 - PR

4 sets of 85% 1 RM x 3 strict press (150#), 8 push press @ 135#, 10 chest to bar pull.

5 sets 30 sec on max effort res 75 / 30 sec off on arc trainer

Double under interval - 4 sets 30 sec/30 sec rest between - stamina mid-weight cable. Max total 4 sets - 228 DUs total
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Old 08-30-2012, 05:05 PM   #5
David A Hunt
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Re: Dave's Workout Log

Did CFT today since I couldn't yesterday. First time I've done it and was expecting not to be thrilled with the number.

I did get two jump rope PRs during a warmup with 150 unbroken DUs with .75 Lb Explode cable- a 42 rep PR and also 11 unbroken TUs with the explode, a 7 rep PR.

For the lifts"
Squat 225x4, 315x2, 345x1, 365 miss - squat didn't feel great. I guess i dont know what my real PR is because I'm pretty confident I didn't go to the required depth on previous PR attempts.

DL- 315x4, 415x2, 435x1, 455x1 miss - PR with no wrist wraps, although my best with wraps is significantly better at 545. Grip strength has been getting better though. didn't have chalk either.

Press - 135x3, 165x1, 175x1, didnt attempt 185, since 175 was a struggle. PR is 180

CFT- 960. Definitely not happy, but at least ive established a legit baseline that should improve rapidly.

in 6 weeks or so, id like to be about 485/385/195=1065. maybe try some wendler.
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Old 08-31-2012, 06:29 PM   #6
David A Hunt
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Re: Dave's Workout Log

Stopped over by Hardnox today. Awesome coaches.

W/U
600m run
2 sets
10 spider lunges
10 heavy rope jumps (had to throw in some heavy rope D/Us)
10 over sq w/ heavy rope
10 push ups

Technique work for Power clean:
This is an exercise in humility for me. I got up to a 1 RM of 330 from a hang power clean position, but this was with wrist wraps and overall not great technique and never getting any deeper than a 1/4 squat to receive. (I guess a testament to my explosiveness, but limiting my full potential in the long run. Now relearning the movement properly, ran through a couple drills.

1. Jump pops with toes off edge of mat to encourage push through heels and hip drive
2. FR sq
3. 3 position lift - proper hand grip, initial lift, moving knees out of the way, moving to power position
4. HSC - to get hips engaged and confidence in receiving while getting elbows around
5. 135 x 1, 185 x1, 215x1 - all decent with better form 235 fail x4, back down to 185 x 2 for technique

Problem on misses was being too far forward and not committing to Fr sq position. Overall some good technique progress

Lots of work to be done

I may incorporate some wrist wrap hang cleans just to keep the explosiveness there because I also feel I am used to getting far better hip activation.
We'll see!
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Old 09-01-2012, 01:23 PM   #7
David A Hunt
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Re: Dave's Workout Log

Some technique work, jump rope work and yesterday's HQ workout.

Arc trainer 4 min warmup (in lieu of rowing machine)

Jump rope skill work with Explode .75 Lb cable 30 slow/30 max speed
single under
alt leg
slalom
side side under
boxer
arm cross
x cross
double under
double side side
triple under- 11 unbroken tie PR

triple under speed 44 cable unbroken #2 best during workout

mob wod

triple under speed 46 unbroken new workout PR

Ovhd sq work

95 snatch using 3 step app from clean tech work yesterday to 5 rep ovhd
115 x 4
125 x 4
135 x 4
145 - fatigue plus not committing to shoulders back enough

frustrated with ovhd sq, but gradually improving - prob go for 165 x 1 PR next session

800m @ 10.3mph 2min rest, 800m @ 10mph, 2 min rest, 800m @ 9.6mph- fatigue after .10 so slowed to finish

Grip work- 100 Lb DB farmer carry / max pullup hang x 3 ea
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Old 09-03-2012, 04:22 PM   #8
David A Hunt
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Re: Dave's Workout Log

Treadmill progression warmup

1.0 incline-

30 seconds @ 1 mph/2mph/3mph/4mph/5mph/6mph/7mph/8mph/9mph/10mph/11mph/12mph/12.5mph

Decided to go for max handstand time- 61 sec PR. I know it's supposed to be harder to stay in place than walk, but i seem to be able to stay on my hands longer in place.

Jump rope speed comparison baseline. Wanted to compare alt leg speed and double under speed in 15 sec max speed intervals.

long handled standard vinyl speed rope - alt leg - 68 rev/15 sec
CrossRope Speed cable - 78 rev/15 sec

long handled double under - 33du/15 sec
CrossRope Speed - 41/15 sec (tie PR)

30 sec intervals for max reps- CrossRope Speed alt - 137, D/U - 73

Starting Wendler 5-3-1 for at least B Sq, DL and Press.

Today- Day 1 DL
295x5 335x5 385x3 +2 w/ grips (thick barbell for grip strength)
form much improved today, had been poor

HQ metcon
3 sets for time 15 chest to bar pull, 20 burpees, 15 95# sumo DL hi-pull

16:32. Haven't looked at other times, but I imagine this is pretty crappy relative. Then again I was somewhat fatigued. I really struggled with chest to bar pull ups. Burpees were ok. Sumo high pulls were way easy.
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Old 09-04-2012, 05:17 PM   #9
David A Hunt
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Re: Dave's Workout Log

All sorts of stuff in today's workout considering I wasn't too keen on 100 thrusters. overkill in my opinion.

5 min arc warmup.
jump rope speed skills warmup
stamina cable unbroken triple under PR -36

Boing Vert mobility warmup

Wendler 5-5-5 Strict Press
110x5, 125x5, 145x5 pretty solid

Instead of 100 thrusters-

15 95# thruster
40 double under with 2 Lb Strength cable
15 95# thrusters
50 double under with 1.25 Power cable
15 95# thrusters
75 double under with .75 Explode cable

Time: 12:30
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Old 09-05-2012, 04:07 PM   #10
David A Hunt
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Re: Dave's Workout Log

5 min Arc trainer warmup

Mobility WOD progression focused on lower body drills and stretches.

1st week Wendler for Back Sq

205x5, 245x5, 275x5 not too bad.

Ridiculous double under/triple under volume circuit

CrossRope cables used: Speed, Stamina, Explode
60sec rest between sets, 4 min rest between cable swaps
Attempt max unbroken, log total misses in set

Speed cable triple unders:
40 (2 misses)
40 (3 misses)
40 (8 misses)
40 (5 misses)
Stamina cable triple unders:
25 (0 misses)
25 (1 miss)
25 (2 misses)
25 (1 miss)
Explode cable triple unders:
10 (2 misses)
10 (0 misses)
10 (0 misses)
15 (0 misses) new PR- previous best was 11 unbroken

Speed cable double unders:
200 (3 misses)
200 (1 miss)
200 (4 misses)
200 (3 misses)

Stamina cable double unders
130 (0 misses)
130 (2 misses)
130 (4 misses)
130 (3 misses)

Most insane double and triple under workout I've ever done- tough skill specific metcon too, but I want to get some good volume in before I make some more PR attempts in the next week or two. Like to get 500+ unbroken doubles with speed cable and 55+ unbroken triples with speed cable, maybe even 60.
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