Tsypkin's Log

[Tsypkin]

Current Program:

Monday

Power Clean 5x2
Front Squat 5x5
Press 5x3
5 minute metcon

Tuesday
10 minute metcon

Wednesday
Deadlift 5x5 or 5x3 (alternating weeks)
Weighted Ring Dip 5x5 or 5x3 (alternating weeks)

Thursday
Rest

Friday
Power Clean 5x2
Front Squat 5x3
Press 5x5

Saturday
10 minute metcon

Sunday
Rest

I am doing front squats in place of back squats because I have stands, not a rack, and no spotter. I'm just not comfortable putting upwards of 300# on my back with no protection other than knowing I can dump my plates since they're bumpers. Weighted ring dips in place of bench because a) I like them more and b) I don't have a bench. Presses are all being done completely strict (no bounce at bottom.) I am backing off a bit on the weight this first week.

Current PRs
Power Clean: 215#x2
Front Squat: 275# x3
Press: 185#
Deadlift: 455#
Ring Dip: 110#

Goals
Power Clean: 275#x1, 245# 5x2
Front Squat: 355#x1, 315# 5x3, 275# 5x5
Press: 225#x1, 195# 5x3, 175# 5x5
Deadlift: 500#x1, 455# 5x3, 405# 5x5
Ring Dip: 155#x1, 125# 5x3, 100# 5x5

3/30/2009
Today's training is dedicated to Jeremy Backman.

Power Clean 5x2
195#, 195#, 195#, 195#, 195#
Front squat 5x5
235#, 235#, 235#, 235#, 235#
Press 5x3
165#, 165# (2), 160#, 160#, 160#
3 rounds for time:
200m run
15 SDHP (65#)
3:43

3/31/2009
For time:
50 double unders
7 rounds of:
(7 kettlebell snatches, right side [35#],7 kettlebell snatches, left side [35#], 7 pullups, 7 box jumps [20"] )
50 double unders
8:57

[Tsypkin]

4/1/2009

5x5 deadlift @ 365#

This was easy muscularly, but I was pretty fried from the last 2 days and I didn't sleep much last night. I did a 5x5 with 375# a couple months back. I can definitely handle a lot more.

5x3 ring dip
80#, 80#, 80#, 80#, 80# (2)

Dunno what happened that last set, the first four were easy. Weird.

Nothing left for metcon today.

[Tsypkin]

4/3/2009
Power Clean 5x2 @ 205#
Front Squat 5x3 @ 255#
Press 5x5 @ 145#

250m (ish) run
25 burpees
250m (ish) run
2:44

4/4/2009
AMRAP in 10 minutes:
10 pullups
25 situps (unanchored)
7 rounds + 1 pullup

[Tsypkin]

4/6/2009
Skipped power cleans due to ankle injury (hurt it during those stupid burpees on Friday...last freakin' rep, too.)
Front squat 5x5 @ 245#
Press 5x3
165# (2)
160# (2)

On the attempted 3rd rep at 160# I thought my head was going to pop, it hurt like hell and I got dizzy and nearly blacked out. Called it a day there.

[Tsypkin]

4/7/2009

2k row - 7:27.4

[Tsypkin]

4/8/2009

Deadlift 5x3 @ 385#
Ring Dip 5x5 @ 65#

[Tsypkin]

4/10/2009
Recovery Day
Front Squat 3x3 @ 225#
Press 3x3 @ 150#
AMRAP in 5 minutes:
10 pullups
20 squats
6 rounds + 10 pullups + 10 squats

[Tsypkin]

4/11/2009
8x250m row, 1 minute rest between
47.1
47.5
49.1
50.7
51.1
51.4
50.4
49.1

[Tsypkin]

4/13/2009

5x2 power clean @ 210#
5x5 front squat @ 255#
5x5 press (paused) @ 150#

[Tsypkin]

4/14/2009
4x40y dash
6.41, 6.10, 6.13, 6.46
10 second sprint, 20 second rest x 10
575m (100m turn around)
Nasty, nasty wind. I felt like Bob Seger.
Deadhang overhand pullups 11, 8, 8

[Tsypkin]

4/15/2009
Recovery Day
2x3 front squat @ 225#
2x3 push press @ 175#
1x5 deadlift @ 405#

135#
5 power cleans
5 front squats
5 push jerks
On the minute for 5 minutes
:26, :29, :43

Called it after 3 rounds. Wrecked. I will have to go lighter on barbell complexes from now on, and I should probably avoid doing squats in them.

[Tsypkin]

4/17/2009
Intensity Day
1x2 power clean - 215# (225#x1)
1x5 front squat - 275#
1x5 press (paused) - 160#

5 rounds for total reps:
30 seconds box jump (20")
15 seconds rest
30 seconds SDHP (65#)
15 seconds rest

Box Jump: 26, 20, 20, 21, 21
SDHP: 20, 21, 20, 18, 22
Total: 209

[Tsypkin]

4/18/2009
@ CFNSC
4x40y dash (I think it was a little longer actually, I had to eyeball it)
6.52, 6.39, 6.29, 6.23
10 rope climbs for time (15') - 12:45
Should have been faster, but I tried to get the 10th too quickly after the 9th...got almost all the way up but couldn't finish it. Stupid. Had to take a long ass rest and then get the last one.

(4ish hours later)
Sprint from mailbox to end of street, jog back, x4 (about 75m with slight uphill at end of sprint)
Total time for sprints: 1:12.98

[Tsypkin]

I feel like doing some CrossFit for a bit.

4/20/2009
"DT"
5 rounds for time:
12 deadlifts (155#)
9 hang power cleans (155#)
6 push jerks (155#)
As rx'd - 9:15

[Tsypkin]

4/21/2009
10 rounds for time:
10 box jumps (20")
10 pullups
7:58

4/22/2009
Weird wall ball/ring dip/200m run/35# DBs walking lunge thing

[Tsypkin]

4/24/2009
5 rounds, individually timed:
3 power cleans @ 205#
100m sprint
Rest as needed between
1) 34.32
2) 33.27
3) 30.25
Tweaked hamstring a bit, so stopped there.

4/25/2009
AMRAP in 10 minutes:
7 push jerks (135#)
15 squats
Did 4 rounds in under 4 minutes, stopped due to pain in right shoulder.

103 double unders unbroken.

[Tsypkin]

4/26/2009
1 RM deadlift - 460# (5# PR)

4/27/2009
4 rounds for time:
15 box jumps (26")
400m run
13:32

[Tsypkin]

4 rounds for time:
7 power cleans @ 155#
50 double unders
5:26

Owwwwwwww.

[Tsypkin]

5/1/2009
"Angie" - 19:57

5/4/2009
21 squat cleans (95#)
42 back extensions
15 squat cleans
30 back extensions
9 squat cleans
18 back extensions
7:33

500m row w/20# vest - 1:35.6

5/5/2009
AMRAP in 20 minutes:
30 dumbbell hang power snatch (55#, 15 per side)
30 situps
800m run
2 rounds + snatches/situps/300m run (approximately)

[Tsypkin]

5/11/2009
3 rounds for time:
15 chest-to-bar pullups
15 wall ball (20#)
400m run
14:53 w/20# vest

[Tsypkin]

5/12/2009
7 rounds for time:
10 sumo deadlift high pulls (95#)
10 ring dips
6:54

My ring dips are out of practice. I will try this again in 6-8 weeks and go for sub-6.

5/13/2009
Snatch 135# x 2, 2, 2
Push Jerk 205# x1, 185# x 2 (shoulder wasn't feeling it)
Underhand pullups - 25# x 6, 5

Today was a crappy day. I'm fried from Monday and Tuesday, and my O lifts are clearly rusty. Also need to spend some more time rehabbing the shoulder.

[Tsypkin]

5/15/2009
"Annie"
5:37

5/16/2009
"Nancy"
19:12 (pathetic)

5/18/2009
1k run (uneven terrain, 500m turnaround) - 4:53 with 20# vest

15-12-9-6-3 for time:
225# deadlift
35# dumbbell push press
2:39 w/20# vest

[Tsypkin]

5/19/2009
21-18-15-12-9-6-3 for time:
Pullup
Pushup
8:35

5/20/2009
Sand dune litvi's, done on "The Dune", Highway 1, Monterey, CA
5 rounds, individually timed:
7 dumbbell power snatches (45# per hand)
"Sprint" up The Dune
1:19
1:42
1:40
1:34
1:40

Don't ever do this. No, seriously. Just say no.

[Tsypkin]

5/22/2009
AM
For time:
800m run
21 thrusters @ 75#
21 L-Pullups
8:39

PM
Tabata Sprint
100m turnaround, 20# vest
701m

[Tsypkin]

5/23/2009
Squat clean 3-2-2-1-1
215#, 225#, 230#, 235#, 240#
80 double unders with 20 vest

5/25/2009
Team "Trevor" - 28:02 w/20# vest

5/26/2009
Power clean 5x3
215# (2), 215#, 215#, 215#, 215#
NEED FASTER ELBOWS.
5 max sets double unders, 20# vest - 80, 85, 79, 66, 57

6/1/2009
3 rounds for time:
15 deadlifts @ 245#
15 ring dips
400m run
10:06

6/2/2009
2 minutes max double unders (vested)
151, first 108 unbroken
Overhead squat 3-2-2-1-1-1-1-1
175#x3, 185#x2, 195#x2, 205#x1, 215#x1, 220#x1, 220#x1, 220#x1

[Tsypkin]

6/3/2009
30-20-10 for time:
75# push press
Walking lunge
Pullups
5:30
CQC 400m run with Tatiana (my vest) - 1:28
3 sets of 4 muscle-ups, full extension but not full turnout.

[Tsypkin]

6/5/2009
AM: 1200m run - 5:17
PM: 7x1 power clean: 225#, 235#, 225#, 225#, 225#, 225#, 225#

6/6/2009
AMRAP in 20 minutes:
21 pullups
21 pushups
400m run
4 + 21 + 21 + 175m

[Tsypkin]

6/7/2009
3 rounds, resting 3 minutes between:
15 thrusters (55# dumbbells)
30 situps
15 box jumps (24")
With Tatiana
Round 1 - 1:56
Bonked after round 1.

6/9/2009
5 rounds for time:
10 hang squat cleans (95#)
15 pushups
7:05

6/10/2009
AM: 2x1200m run - 5:31.92, 5:50.73
PM: 3 max sets, 375# deadlift - 12, 7, 6

6/11/2009
Max muscle-ups in 10 minutes (full extension, not turnout) - 17
4x100m sprint on 45 seconds, with Tatiana - :16, :16, :17, :17