Derek Binford: Get Strong

[Derek Binford]

Warmup

Agility work - 10 mins
1. 20 yard pro shuttle x 4
2. 30 yard shuttle x 4
3. 3 cone drill x 3
HR Avg: 141

Max box jump - worked up to 52.5"

Temp Runs - 20 mins
100 meters x 7
HR Avg: 149

No med ball work today, shoulders are a little sore.

[Derek Binford]

Warmup

power clean + jerk - 225, 245, 245, 225, 225
front squat - 185x2, 205x2, 225x2, 245x2, 265x2, 285, 295
A1) bench press - 185x3, 225x3x3 sets
A2) pendlay row - 185x5x4 sets

Circuit - 4 Rounds - 6:25
1. DB snatch to press x 5 each (50 first 2 rounds, 40 last 2)
2. pullups x 10
3. pushups x 10

kettlebell swings - 32kg x 10 x 3 sets

Pretty good workout for me right now. Clean felt pretty good, my best on power clean is 270 about 10-15 pounds heavier. Haven't front squatted since my leg/knee issue a couple months ago, did ok. I still cant bounce out of the hole but was able to do it without any discomfort. Bench felt great especially considering I did rows in between sets of bench. Trained at the gym with the guys today, that made me push the conditioning circuit a lot harder than I normally would have. I started with the 50 cause I do a similar circuit with a kettlebell which I think is harder, but I don't do the pushups in my circuit. Felt like I could barely press the 50 doing it right after pushups, so I switched to the 40 like Matt recommended in the first place. Good day though definitely, will have to try to make the trip in every once in a while to train with the guys. Plan on trying Diane tomorrow, the handstand pushups will probably kill me but we will see how it goes.

[Derek Binford]

Warmup

Diane - 12:44
1. deadlift x 21-15-9 (225)
2. handstand pushup x 21-15-9

Circuit - 12:50
1. Run to mailbox and back (300 meters maybe??)
2. kettlebell snatch x 10 each arm (50lb)
3. medicine ball slams x 10 (10lb)
4. pullups x 20
5. pushups x 20
6. jump rope singles x 40
7. kettlebell swings x 40 (50lb)
8. Run to mailbox and back

Whew tough day, but a good one. I buzzed through deadlifts on Diane but the handstand pushups killed me. Will have to work those into my circuits as often as I can. Off tomorrow then snatch, press, and heavy deadlift on monday.

[Derek Binford]

Warmup

power snatch - 175, 185, 195x1x3 sets (no straps)
press - 95x3, 115x3, 135x7, 135x5
deadlift - 265x3, 305x3, 350x12
muscle ups - 3 sets of 1, 5 sets of 2

Circuit - 4 rounds - 9:04
1. ring dips x 5
2. false grip ring pullups x 5
3. single leg squats x 10 each leg

Going to try and stop using straps for my snatches, today was first time not using them on snatch forever. 195 felt pretty good, definitely more in the tank once I get used to hook for snatch again. Press and deadlift are feeling good. Got my rings in today so spent some time hanging those and trying some muscle ups. Was able to do a few, could probably do more if I could get a little more of a kip but my rings aren't hung very high, I still have to pick my feet up to hang from them. I do have a 9 foot ceiling but by the time I get in the dip position on the rings I still end up almost hitting the ceiling. Either way was able to do a few muscle ups, was fun. I didn't feel like doing as much as a hardcore conditioning circuit so I thought i'd do one to help with my muscle up strength, well by the time I did 40 single leg squats my heart rate was plenty high. Fun day though, feeling strong.

[Derek Binford]

Warmup

Agility - 10 mins
1. 20 yard pro shuttle x 4
2. 3 cone drill x 4
3. 30 yard shuttle x 2
HR Range: 100-150
HR Avg: 137

max box jump w/20lb weighted vest x 44.25"

Sprints - 15 mins
40 meters x 10 sprints

[Derek Binford]

Warmup

power clean + jerk - 225x1x2 sets, 245xmiss, 225x1x3 sets
back squat - 200x3, 230x3, 260x8, 275x5
bench press - 155x3, 180x3, 205x8, 205x5
pendlay row - 200x8, 215x5

Circuit - 4 Rounds - 6:29
1. power snatch x 3 (95lbs)
2. handstand pushup x 5
3. pullups x 7
4. 26" box jump x 9

Power clean was a little off today, just felt heavy and form was a little sketchy. Came back and was decent on squat, bench, and rows, would have liked 1 more rep each on squat and bench, probably had it on squat but conditioning held me back a bit, may have been able to get it on bench if I had a spot but didn't want to risk it. Thought I performed really well on the circuit today, getting much more used to pushing myself to not stop. Did the snatches touch and go without letting go of the bar, I will keep upping the weight on those, also learned how to kip on handstand pushups, they will help tremendously on Diane. Also kind of learned the "butterfly kip" on the pullups as they call it in crossfit, definitely saved time on the pullups. Chose to step down on the box jumps instead of doing them depth jump style, had trouble with rhythm on those, definitely continuing to get in better shape though.

[Derek Binford]

Warmup

Agility work - 10 mins
- 20 yard pro shuttle x 6
- 3 cone drill x 3
HR Range: 100-155
HR Avg: 142

1 legged box jump - up to 37.25"

Temp runs - 20 mins
- 200 meters x 4 (recovered to 130 between each)
HR Range: 100-200 (that's right, 200 yikes)
HR Avg: 147

Took FOREVER for my HR to recover to 130 on the 200 meter runs. It seems like I can get down to 140 pretty easy but getting that extra 10 beats takes forever. I might split the difference and start going to 135 to get more work in, we will see.

[Derek Binford]

Warmup

power snatch - 175x1x10 sets on the minute
push press - 185, 205, 225 x miss, 225 x miss, 185x5x2 sets
platform deadlift - 315x2, 335x2, 355x2, 375x2, 395x2, 415x2
chin ups - bw+25lbs x 3, bw+35lbs x 3, bw+45lbs x 3, bw+55lbs x 3, bw+65lbs x 3, bw+75lbs x 3

Circuit - 4 rounds - 7:09
1. power clean - 135x5
2. pullups x 10
3. pushups x 10

Intended to work on muscle ups today but tried one to start the circuit and it really bothered my shoulder big time, almost felt like I strained something a bit, was going to attempt Fran tomorrow but probably won't now. Will do some conditioning work but nothing too hard on the shoulder.

[Derek Binford]

Warmup

Sprints - 15 mins
40 meters x 9
HR Range: 100-172
HR Avg: 152

3 rounds
1. 40" box jump x 5
2. Rotational throw x 5 each arm
3. Ball slams x 5

3 rounds
1. 1 leg squats x 5 each leg
2. Ring rows x 10
3. Pushups x 10

3 rounds
1. 50lb Kettlebell swings x 15
2. Alligator walks x 20 feet
3. 140lb Arm over arm x 20 feet

Time: 14:54
HR Avg: 183

Did the 9 rounds of metcon back to back. Shoulder still sore but should be good to go by Monday.

[Derek Binford]

AM Sprint Workout

Warmup

Sprinting
20 meter sprints x 4
40 meter sprints x 4
60 meter sprints x 2

Plyos
bounding x 30 meters x 2 sets
skips for height x 30 meters
skips for distance x 30 meters
hurdle jumps x 3 x 4 sets

Time: 26:05
HR Avg: 146

First day back to work full time, no kids yet though. Decided to get up and sprint before work and then lift when I get home. We will see how that goes. Probably had one of the best sprint workouts I've had and really enjoyed the plyos as well. Plan to do temp runs tomorrow at about 100 meter distance.