Sean Cummings: December 2012

Saturday, December 29th

OHS tech + MAP Scenarios

OHS, build to a tough single

21,18,15,12,9,6,3 @ 90%:

OHS @ 65lb

Box Jump Overs - 24" - jump on top, then to other side

10 min rest

21,18,15,12,9,6,3 @ 90%:

Burpees to 6" OH

GH Sit-ups

Results:

OHS/BJO= 13:12

Bur/GHD= 12:03

Completely missed the OHS tough single, just saw it right now as I am posting. Felt much better today, kept a constant pace and just focused on breathing. Didn't have coffee before workout and had a lighter meal this morning. OHS were only unbroken on rounds of 21, 6, and 3. GHD's unbroken on rounds of 21, 9, 6, and 3. Burpees and box jumps all at a constant pace with no stopping.

Friday, December 28th

LEnd <90 sec + MAP single

3 sets @ 95-97%:

30 sec touch n go Squat Clean @ 135lb

30 sec Lateral Barbell Burpees

30 sec Airdyne

7:30 min rest

15 x 30 sec Airdyne @ 50%/30 sec Airdyne @ 75%

Results:

SC/LBB/A

1. 9/11/Complete

2. 9/12/Complete

3. 9/12/Complete

Airdyne: Complete

*Didn't feel great today. Last couple of metcons I have done, I redline early and take a while to recover. 135 today felt like 185. Felt fatigued today, don't know if it was the cold weather, diet, didn't sleep great, or a combination. Gonna tough it out tomorrow and really focus on keeping diet clean and resting on Sunday. Also, fairly sore for the first time in a while.

Thursday, December 27th

Clean intense + OHS + DL/HSPU

A. Squat Clean Cluster, 1.1 x 4 sets, 3-4 min

B. OHS @ 55X1, 3-2-1-3-2-1, 3 min - increase from 3 to 1

C1. DL Cluster, 1.1.1 x 5 sets, 10 sec - start @ 315lb, moderate loading, drop each rep

C2. Strict HSPU, AMRAP x 5 sets, 2 min

Results:

A. 205-215-225-235; Felt fine, coming out of the squat is quick, but I should be able to do over 250 here.

B. 95-115-135-115-135-155; Felt really good, 155 felt a bit tough coming up but mainly in my shoulders. All other weights felt good and comfortable!!!!

C1. 315-345-365-385-385; Felt good, stayed at 385 because I ran out of room on the bar.

C2. 6-7-8-7-7; Felt comfortable but still feel like my shoulders fatigue quick.

Tuesday, December 25th

MAP Sets (start with upper gym)

5 sets @ 90%:

15 Chin-ups

15 Wall Balls - 20#

50 Double Unders

1:30 min b/t sets

5 min rest

5 sets @ 90%:

12-15 Ring Dips

15 KBS - 32kg

15 GH Sit-ups

1:30 min b/t sets

Results:

CU/WB/DU

1:41/1:39/1:49/1:58/2:29

RD/KBS/GHD

1:43/2:10/2:16/2:12/2:10

Tough one today and I didn't feel good after 3rd set. Shoulders fatigued quickly on 1st circuit. DUs unbroken on 1st two sets, very broken on last two sets as can be seen by the times.

On the 2nd circuit, I was smoked after the first set. Felt like I could puke for about 20 mins after.

Monday, December 24th

Snatch intense + Jerk intense + Back Squat + MU's

A. Above Knee Squat Snatch, build to a 3RM - no dropping bar b/t reps

B. Push Press. Split Jerk, 1.2 x 5 sets, 4 min - build until push press gets hard

C1. Back Squat @ 20X1, 4-6 reps x 4 sets, 2 min

C2. Muscle-ups, AMRAP x 4 sets, 2 min

Results:

A. 125#; Got 2 at 135, but failed on the 3rd. Getting a little more comfortable with squat snatch, mobility is getting a little better.

B. 185-190-195-205-205; 2nd SJ was a bit tough on last 2 sets.

C1. 225-245-265-285; Felt pretty solid. It was good to do back squat again and it felt strong, 285 felt fast and solid!

C2. 4-5-6-6; Rings were a bit wet from yesterdays rain and slipped off on first set.

Saturday, December 22nd

MAP Singles

3 sets @ 90%:

60 sec Thrusters @ 65lb

60 sec rest

60 sec Rowing

60 sec rest

60 sec Double Unders

60 sec rest

60 sec Rowing

60 sec rest

Results:

T/R/DU/R(meters)

1. 34/284/85/308

2. 28/286/50/265

3. 26/276/65/294

*Thruster were rough after first round. Middle of round 2 I was pretty smoked, but felt OK in round 3.

Friday, December 21st

OHS tech + Aerobic tester

"Jeremy" as rx'd

10 min rest

For time:

250m Row

15 KBS - 32kg

25 Burpees

15 KBS - 32kg

250m Row

*Goal is sub 5 min

Results:

Jeremy: 9:27; First time ever doing a WOD with OHS. Holy shit my shoulders were smoked. Had to wait about 30 sec to even pick up bar on set of 15. Broke set of 15 and 9 into 3 sets because of shoulders. Good news though: did 21 set of OHS unbroken (that used to be my 10RM 4 weeks ago!).

Row/KBS/Burpees/KBS/Row: 4:27; Felt very good!

Thursday, December 20th

Snatch intense + Clean Battery + Upper CP based

A. Squat Snatch, build to a max

B. Above Knee Hang Power Clean. Power Clean, 1.1 per minute for 10 minutes - drop bar each rep, start @ 205lb

C. 30 MU's for time (last time?)

Results:

A. 145(PR); Never got under 135 before today. Starting to feel more comfortable and felt very fresh today. Flexibility/Mobility work is starting to pay off a bit!

B. 205 x5, 210 x3, 215 x2; Felt OK not awful, but not great either.

C. 9:25(PR); 1st time = 13:24, Last time = 12:22; Almost a 3 min improvement, I will take that!! Reps were: 3-3-2-2-2-and the rest singles with little rest.

Tuesday, December 18th

Jerk tech + Clean intense + Airdyne MAP

A. Push Jerk, 3-3-2-2-1-1, 2 min - moderate

B. Squat Clean, 1 rep x 5 sets, 1 min - all sets @ 205lb

C. Squat Clean, build to a 1RM

D. 10 min Airdyne for max miles (3.36 miles last time we tested)

Results:

Felt awful today for some reason and my right shoulder is very sore due to a deep bruise. Every catch on cleans or re-rack on the jerk hurt like hell! I think I hurt it on last weeks squat cleans on a bad catch or on the muscle up/push jerk workout. Gonna take Ibuprofen for a week.

A.185-185-205-205-225-225

B. Complete; Catch hurt

C. Had to stop at 225# due to shoulder

D. 3.52

Monday, December 17th

Week 5
Snatch tech + Muscle Snatch based + OHS/Rows

A. Muscle Snatch, build to a 1RM

B. Below Knee Hang Power Snatch. Power Snatch, 1.1 @ 125lb x 5 sets, 2 min

C. OHS, 1RM - any tempo

D. Pendlay Row Drop Set @ 20X0, 5.5.5 x 3 sets, 3 min - reduce load on bar by 20lbs each drop

Results:

A. 135#; Felt ok and smoother than before.

B. Complete

C. 165(PR); Failed first attempt at 165. Lead up weights felt solid too and didn't need to take 5 count on decent!

D.175-155-135, 185-165-145, 195-175-155; Felt very good, probably could have gone heavier.

Saturday, December 15th

MAP Singles

7 sets @ 90%:

30 sec Squat Clean @ 95lb

30 sec rest

30 sec Lateral Barbell Burpees

30 sec rest

30 sec Airdyne

30 sec rest

Results:

10 PC, 13 Burpees, 19 AD on all sets. Felt Good.

Friday, December 14th

OHS tech + Aerobic tester

OHS @ 85lb, 10 fast continuous reps x 5 sets, 2 min

21,18,15,12,9,6,3 rep rds for time:

Box Jumps - 30" - step down every rep

Chin-ups

*Goal is sub 7:30 min

Results:

OHS: Complete; 1st set wasn't as comfortable as the rest.

BJ/CU- 8:34; Felt fine, kept moving the entire time except for the couple of seconds when I had to come off the bar. All kipping pull-ups, practicing butterfly before and they didn't feel efficient. Chin-ups were: 21, 18, 10-5, 7-5, 6-3, 6, 3.

To get to 7:30, I need to do butterfly pull-ups and unbroken. Also, I thought my transitions were quick but looking back at it I could have sped up a bit between chin-ups and box jumps.

Thursday, December 13th

Snatch intense + Clean Battery + Upper CP based

A. Power Snatch, build to a heavy single

B. Power Clean. Squat Clean. Front Squat, 1.1.1 x 10 sets, 1 min - start @ 185lb

C. Bar Muscle-up tech work

D. 5 rounds for time:

5 Muscle-ups

5 Push Jerk @ 185lb - bar taken from rack

Results:

A. 145; Was not feeling good today.

B. 185-195-200-205-210-215-220-225-230-235(f PC); Felt good today.

C. Complete

D. 8:02; First 3 rounds of MU's unbroken after that 3-2. First 2 rounds of PJ unbroken but slow between reps, rounds 3-5 were 2-2-1.

Tuesday, December 11th

Jerk tech + Clean intense + Airdyne MAP

A. Split Jerk, build to a tough single

B. Power Clean Cluster, 1.1 x 3 sets, 3 min - start @ 185lb, add 10lbs per set

C. Power Clean. Front Squat, 1.1 x 5 sets, 4 min

D. 20 x 20 sec Airdyne @ 90%+/40 sec Airdyne EZ

Results:

*Had to complete on Wednesday, because I was still sick on Tuesday.

A. 245 (PR); Had a little more in me, but didn't want to push it too hard on 1st day back.

B. 185-195-205; Didn't feel as clean as last week.

C. 205-215-225-230-235(f); Front squats easy, cleans a different story.

D. Skipped due to being sick the last couple days.

Monday, December 10th

Snatch tech + Muscle Snatch based + OHS/Rows

A. Power Snatch. Snatch Balance. Squat Snatch, 1.1.1 x 5 sets, 3 min

B. Above Knee Hang Muscle Snatch. Below Knee Hang Muscle Snatch. Muscle Snatch, 1.1.1 x 5 sets, 3 min - do not drop bar b/t reps

C. OHS @ 55X1, 2-3 reps x 5 sets, 3 min

D. Pendlay Rows @ 20X2, 10-8-6, 3 min

Results:

*A bit under the weather today, had a sore throat and a bit of an ear ache so went lighter and focused on technique.

A. 95# for all sets; Power snatch felt good, squat snatch still a work in progress, but got better the more I did.

B. 95-95-95-105-105; Felt OK

C. 115-125-135(2)-135(2)-135(2); would hold for 5 sec in the hole on last reps of 135#, but lost it coming up.

D. 135-155-165; 2 sec hold was a bit tough.

Saturday, December 8th

MAP Singles

10 sets @ 90%:

20 sec Hang Squat Clean @ 95lb

20 sec rest

20 sec Double Unders

20 sec rest

20 sec Box Jump Overs - 24" - jump on top, land on other side

20 sec rest

20 sec Double Unders

20 sec rest

Results:

Rd HSC DU BJO DU

1 9 38 10 30

2 9 32 9 34

3 9 22 9 38

4 9 27 9 31

5 9 34 9 31

6 9 24 9 36

7 9 24 9 32

8 9 26 9 31

9 9 30 9 30

10 9 26 9 40

* Tough one, but felt good!!

Friday, December 7th

OHS tech + Aerobic tester

OHS @ 75lb, 12 fast continuous reps x 5 sets, 2 min

For time - "Jackie":

Row 1000m

50 Thrusters @ 45lb

30 Chin-ups

Results:

OHS: Complete

Jackie- 6:42

First time doing Jackie!?!? I was thinking I could complete under 6:30 and would have but need to be a little bit more mentally tough! Row completed in 3:34, kept a 1:46 pace and felt really good. Thrusters, I was hoping to complete unbroken. Put the bar down at 35 for 3 sec and then at 45 for 3 sec. Pull-Ups, 17 butterfly to start, 3 sec rest, then for some reason kipped the final 13 in two sets with a couple second rest in between.

Thursday, December 6th

2 PR's Today!!

Snatch intense + Clean Battery + Upper CP based

A. Power Snatch, build to a heavy single

B. Power Clean. Squat Clean. Front Squat, 1.1.1 x 10 sets, 1 min - start @ 185lb

C. Bar Muscle-up tech work

D. For time:

5 Muscle-ups

15 Kipping HSPU

25 Toes to Bar

15 Kipping HSPU

5 Muscle-ups

A. 165 (PR); felt good and fresh today

B. 185-195-200-205-210-215-225-230-235-240 (PR for PC); Once again felt pretty fresh today; tried 245 for fun after and failed, didn't keep chest up.

C. Complete; still learning here, lots of fails

D. 9:56; Felt OK during warm-up with HSPU, but after snatch and cleans my shoulders felt fatigued. First 5 MU's unbroken (Felt like I had 5 more too), HSPU 5-8-12-15, T2B 18-7, HSPU 3-5-7-9-10-12-13-14-15, MU's all singles.

Tuesday, December 5th

Jerk tech + Clean intense + Airdyne MAP

A. Split Jerk, 3-3-2-2-1-1, 1:30 min - lite loads, increase per set

B. Below Knee Hang Power Clean, 3 reps x 3 sets, 2 min - all sets @ 155lb

C. Below Knee Hang Power Clean, build to a 1RM - stand up first, lower down to position

D. 3 sets:

1 min Airdyne @ 50%

1 min Airdyne @ 75%

1 min Airdyne @ 85%

1 min Airdyne @ 95%

Results:

A. 185-195-205-205-215-225; Stayed at 205# for both sets of 2 because the 2nd rep on the first set wasn't as clean as I wanted, much better the 2nd time. 225# felt good and fast, but not as solid as last week.

B.Complete

C.205#; Below knee is much tougher for me than above knee??

D. Complete; 1st set was toughest for some reason. I think I got a little bit more mentally tough in sets 2 and 3 though.

Monday, December 3rd

Snatch tech + Muscle Snatch based + OHS/Rows

A. Snatch Balance. OHS. Above Knee Hang Squat Snatch, 1.1.1 x 5 sets, 1:30 min - lite loads

B. Above Knee Hang Muscle Snatch, 1 tough rep per 30 sec for 10 minutes

C1. OHS @ 50X1, 3-4 reps x 5 sets, 2 min

C2. Ring Rows @ 20X2, 4-6 reps x 5 sets, 2 min - full pause @ top of rep

Results:

A. 65-75-85-95-95; Did 95# twice because it wasn't as clean the first time.

B. 95# for the first 5 min, 105# for the second five min; started feeling comfortable on the 4th rep.

C1. 105-115-125-135-145(3); Felt great until 145#, then my shoulders were smoked.

C2. 25-35-45-45-45; All felt good.

Saturday, December 1st

MAP Singles

3 sets @ 85-90%:

30 sec Wall Balls - 20#

30 sec Double Unders

30 sec Wall Balls - 20#

90 sec rest

5 min rest

3 sets @ 85-90%:

30 sec Airdyne

30 sec Power Clean @ 95lb (no breaks here, keep reps slow and controlled)

30 sec Airdyne

90 sec rest

Results:

Had to take the day off because of my right shoulder.

Friday, November 30th

OHS tech + Aerobic tester

OHS @ 65lb, 15 fast continuous reps x 4 sets, 2 min

10 rounds for time:

4 Burpees

6 KBS - 32kg

8 Wall Balls - 20# to 10 ft

*Goal is sub 9 min

Results:

OHS: Complete; 2nd set felt the best where the weight felt locked in. Was noticing that at times my right elbow would bend at bottom of squat.

Tester- 9:46; Went way too fast early, it seems like when I see a number for my goal on testers, I go out too fast instead of trusting the necessary pace.