The End of My Training Honeymoon: Dan's Training 9/8-9/14 - FITNESS PAIN FREE

The End of My Training Honeymoon: Dan’s Training 9/8-9/14

We need 6 remotes to operate the TV at the Pope House

Heyooo!  Today marks a joyous and grievous (I checked online to make sure that was actually a word, it is, and its also a starwars character to boot, nice) day.  I’m starting my third clinical affiliation for school in Vineland NJ and won’t be able to Llama Bash as frequently if at all during these next 14 weeks.  I’m going to be spending more time at Tribe training.  Thanks to everyone who made it out to train these past few years.

My honeymoon of double sessions and training all the time is over starting Monday.  I think I’m going to go back to an Outlaw Crossfit hybrid.  I want to take some of the classes at Tribe but continue to do lots of lifting ontop of it.  Next few days will be easy/off before starting Montag.

9/15/2012

Dynamic Warm-up

Partner WOD with Patster, all reps were shared.

  • 10 deadlifts @315
  • 20 Box Jumps 24″
  • 30 burpees
  • 200m run
  • 5 rounds – 14:00?  I forget, it was fast though

9/16/2012

Dynamic Warm-up

1) EMOM – 12 ” 185 x 5 Power Clean from floor

2a) Pistols 5 x 5 –

2b) Toes to Bar 5 x 10-6 strict

9/17/2012

AM: Dynamic Warm-up

1) Turkish Get-up Practice – worked up to the 70lb kettlebell

2a) Ring Pushup 4 x 12 – Every other minute coupled with rope climbs

2b) Rope Climb 4 x 3

3) EMOM Burpee Box Jumps 30″

  • 10,9,8,9,10
  • Sucked because there was only 10-20 seconds rest between sets

PM: Dynamic Warm-up

1) Overhead Squat – Max Effort Triples

  • 95, 135, 165, 185, 205, 225 x 2 failed the 3rd, PR

2) 20 rep Breathing Squats

  • 135 x 5, 225 x 3, 250 x 20

3a) Weighted Chest to Ring Pull-up – 1st time doing them weighted since I hurt myself doing these, took it easy

  • BW x 5, 10 x 5, 20 x 5, 35 x 5

3b) Prowler Push 4 x 40 yards 200-300lbs

9/19/2012

AM: Dynamic Warm-up

1) 1 arm Kettlebell Snatches EMOM 8 minutes – Technique work mostly

  • 53lb KB x 10-12 alternating arms each minute

2a) Glute Ham Raise w/mini band 3 x 8-12

2b) GHD sit-up 3 x 8-12 half speed – technique work

PM: Dynamic Warmup

1) 1 Snatch + 1 Hang Snatch

  • 95, 115, 135, 155, 175, 190, 205 – Big PR but I’m having trouble catching the bar directly over my head, especially today.

2) Met-con 2012 Open WOD 12.3

  • 15 Box Jumps 24″
  • 12 Push Press 115lbs
  • 9 Toes to Bar
  • 9 rounds + 5 box jumps – Took my time and was a little beat from the previous workouts.  I did 9 rounds and 15 box jumps at the open and was 100% beat.  Felt much better after this today.  Definitely improving.  Technique on all three movements is much improved and more efficient

9/20/2012

Static Stretch + Dynamic Warm-up

1) Floor Press – Max Effort Triples + pause at the bottom

  • 85, 125, 155, 175, 195, 215, 235, 250, 265 – clean and fast

2) Bench Press – Working on not overarching and keeping my shoulders + low back healthier 3 x 6

  • 215, 235, 260

3a) Weighted Dips 4 x 6

  • BW, 25, 45, 70 (shoulders are feeling good)

3b) Ring Rows 3 x 15

4) 3 x 15 Band W’s

Leave a Comment: