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Wednesday, February 29, 2012

29 Feb

Training (1030a)

A. 500m Z1 Row
B. 7m Z1
-5 GM
-5 JS
-5 Lunges
-5 OHS
-5 Jerk Behind the Neck
-30 Double Unders
*Use 45# BB

C. Mobility
D. Strict MUp Practice (3m)
E. Pistols (3m)

Airdyne 30 seconds @95%
Rest 2:30
*1-1059 Avg Watts
*2-1168
*3-1053
*4-919

x4
+
Row 30 seconds @95%
Rest 2:30
x4
*1-184 Meters
*2-197
*3-191
*4-190


+
Amrap burpees in 30 seconds
Rest 2:30
x4
*1-16
*2-
16
*3-16
*4-16

*This was exactly as painful as I had thought it was going to be. My legs were crushed after the AD and the rower actually made them feel better and helped to flush some of the LA out of them. The burpees were miserable and I fell apart the last 8 seconds of every set. 

**Can't imagine that the 300 or so people ahead of me at this point in the open are training as hard as I am, hopefully we will get some programming that will expose some of them so I can make it the fuck out of the Open and to regionals...

Tuesday, February 28, 2012

28 Feb

Training (230p)

A. Big Lap

B. 7m Amrap
-7 BJ (Step Down)
-3 Strict C2B
-7 T2B
-7 Ring Dips

C. Mobility

D. Pistols (4m)

E. Bar Muscle-Ups (4m)

10 min amrap @85%
3 muscle ups
Run 400 meters
*4+3 Muscle-Ups

Rest 4 min
10 min amrap @85%
5 hspu
Airdyne 20 calories
*6 Rounds

Rest 10 minutes min
10 min amrap @85%
Row 250 meters
10 burpees
*6+4 Burpees

Rest 4 min
Run 400 meters
10 ghd sit ups
10 back extensions
*3+200m

*Felt alright today, tried to stay at a 85% pace and think I was pretty close. The 400s were probably a little slower than they should have been.

Monday, February 27, 2012

27 Feb

Training (230p)

A. Thruster 3, 3, 3; rest 2:30

*205/215/225

B. Split jerk 3, 2, 1; rest 2:30
*275x3(miss x3)/275x2(miss x2)/225x2/225x1

C. Power snatch x2/OHS x3, x3sets; rest 2:30
*175x3/175x3(1 miss)/175x3(1 miss)

Shoulders were pretty smoked, missed a ton of reps today and was fairly frustrating. Low energy all day.

Saturday, February 25, 2012

Saturday Training Day

AM (715a)

Decided to redo the Open WOD this morning.
*114 Reps

PM (11a)

Part 1:
4 Rounds of:
1 Lap Prowler (110#)
12 Burpees AFAP
*45/50/50/55

Rest 5m

10m OTMEM
25s KBS (98#)
*11-13 reps, made it U/B all 10m

Rest 5m

6m AMRAP
185# Power Clean and Jerk
*26 Reps

Training Video

http://vimeo.com/37551854

Friday, February 24, 2012

24 FebTraining

Mike during WOD 12.1


OPEN WOD #1
(630p)

7m Amrap:
Burpees (Jump to an elevated object 6" above reach, must touch with both hands)

*109 Reps

Wednesday, February 22, 2012

22 Feb Training

Training (245p)

Warm-Up
A. Big Lap

B. 8m Z1
-Box Jump Medley
-6 Ring Pushups
-6 Back Ext
-20 Double Unders

C. Mobility

D. Pistol Work

E. Bar Muscle Up Practice

F. HSPU
1-3-1/1-4-1/1-5-1 (strict/kipping/strict)

Airdyne 30 seconds @95%
Rest 2:30
*1146 Avg Watts - 42 Cals/1098-38/1095-35
x3
+
Row 30 seconds @95%
Rest 2:30
*1:20.6 Avg-987 Meters/1:18.5-191m/1:18.2-192m
x3
+
Amrap burpees in 30 seconds
Rest 2:30
*16/17/16
x3

The Aerodyne was pretty rough and my legs couldn't flush the lactic acid ever since I got off the damn thing. I never sat down and stayed walking to see if that worked but as far as I could tell, it sucked just as bad. Rowing got better each round as I think the lactic acid was slowly going away with rest from the AD. Burpees feel fast but will probably have to go back to clapping overhead as that will most likely be the standard at the OPEN and REGIONALS.


Training Video
http://vimeo.com/37275902

HS Walk Post WOD Practice

Tuesday, February 21, 2012

21 February

Training (240p)

Warm-Up
A. 500m Z1 Row

B. 8m Z1
-6 T2B
-6 BB JS
-6 BJ
-20 DU's AFAP

C. Mobility

D. 5m MU - RHSPU Practice (Couldn't Ball Up into HSPU)

E. 4m Pistols

F. Max HS Walk (1 Attempt)

10 min amrap @85%
3 muscle ups
10 box jumps 20"
10 kbs 1.5 pood
10 burpees
*5+3 MUps

Rest 2 min
10 min amrap @85%
run 400 meters
50 double unders
*4+24 DU's

Rest 2 min
10 min amrap @85%
Row 250 meters
10 dl 155#
10 push ups
10 ghd sit ups
*4+6 GHD

*Felt pretty good today, paced it alright, might have been a little under 85% but stayed pretty consistent. Chest is still brutally sore from Saturday, can't believe how sore it STILL is.


Post Workout Skills
*HS Walks + Turns

*BJ Work (48")

*1 Max HS Walk

*Pistol Holds in the Bottom

Monday, February 20, 2012

20 February

Training (315p)

Warm-Up
A. 500m Z1 Row

B. 7m Z1 Work
-5 HSPU
-5 SB
-5 T2B
-5 GHD
-20 Double Unders

C. Mobility

D. 4m Pistol Work

E. Max HS Walk
*Made it Wall to Wall (25m)

A. Weighted chin up 3, 3, 3; rest 2:30
*Skipped, my lats and biceps are destroyed from the 100 C2B Saturday. Stretched and did mobility but no way I was going to be able to do pullups.

B. Push press 5, 3, 1; rest 2:30
*205x5/225x3/255x1

C. Power snatch 3, 2, 1; rest 2:30
*165x3/175x2/185x1/205x1(20# PR)
*Felt pretty good today, tried to focus on being more explosive and faster under the bar.

Post WOD Skills
*Max HS Walk (15m)

*7m Kipping HSPU
-3 1st Minute
-4 2nd Minute
-5 3rd Minute
-6 4th Minute
-7 5th Minute
-8 6th Minute
-9 7th Minute
*U/B On all and felt great

Saturday, February 18, 2012

18 Feb

Training (830a)

Warm-Up
A. 500m Z1 Row

B. 7m Z1
-6 BE
-6 Good Morning
-6 GHD
-6 Box Jumps
-20 Double Unders

C. Mobility

L I N D A
10-1

1.5xBW Deadlift (345)
BW Bench Press (230)
.75xBW Clean (170)
*26:14
*Pr'd by over 7 minutes but still just getting crushed by Heavy Deadlifts. Worked out with Nate, Rory, and Brock, great to have the boys here to hit it with me. They all crushed the workout and it was humbling as always to wod with them. 



Part 2 (1230p)

10 Rounds for Time
10 C2B
10 Box Jumps (24")
*8:36
*Fell apart at the end of the 9th and 10th rounds

Training Video
http://vimeo.com/37064454

Friday, February 17, 2012

17 Feb

Training (230p)

Warm-Up
A. 500m Z1 Row

B. 8m Z1
-6 PVC SJ Footwork
-6 T2B
-6 BE
-6 PVC Sotts Press
-20 Double Unders

C. Mobility

D. 4m Muscle-Up Work (Strict Doubles)

E. Pistol Work (3m)
*FINALLY getting better....they better be in the damn open or something....


10 min amrap:
10 DL 135#
10 push press 135#
10 kbs 2 pood
10 push ups
*5 + 6 KBS
*Wasn't sure how to game this one but Brock did 5 Rounds and got to the KB so I knew I could get over that, it would be a good run. My triceps were by FAR the limiting factor, they were smoked. This surprised me and makes me want to really focus some extra Z1 Volume on pushups to help improve my capacity as pushups will be in the open or regionals for sure.


Training Video
http://vimeo.com/36994659

Wednesday, February 15, 2012

Training (230p)

A. Big Lap

B. Tabata DU's

C. 7m Z1
-6 BE
-6 GHD
-6 BJ + Depth BJ

D. Mobility

E. 3m Pistol Work

F. 3m BJ Work (48")

5 heavy front squats
15 burpees AFAP
Rest 2:30
*275(:47) / 285(:46) / 295(:56) / 295(:53)
*First two sets felt good, third got really heavy and the burpees were slower because of it. 4th felt a little better.
x4
+
7 Fast tng DL
Airdyne 25 seconds @95%
Rest 2:30
*295 (900AvgWatts) / 305(942) / 305(854) / 305(870)
*AD fucked my world up and put me in a bad place for about 2 hours.
x4

Post Workout Skills
*HS Walk Practice

Training Video
http://vimeo.com/36871150

Tuesday, February 14, 2012

14 Feb Training

Training (2p)

Warm-Up
A. 500m Z1 Row

B. 7m Amrap Z1
-3 Strict L-Pullups
-6 GHD
-6 BE
-9 Pushups
-6 Heavy Wall Balls

C. Mobility

D. HS Work
-5 Second Hold/ 3 HSPU / 10 Second Hold
x3

E. MUp Work (4m)

Training
10 min amrap @85%
3 ring hspu
5 pistols/leg
5 ctb chin ups
15 sit ups
30 double unders
*4 Rounds

Rest 3 min
10 min amrap @85%
run 400 meters
10 box jumps 24"
10 DB thrusters 25#/hand
*3+300m Run

Rest 3 min
10 min amrap @85%
Row 250 meters
7 toes to bar
7 power snatch 95#
7 burpees
*3+7 Power Snatches

*The first two 10m amraps felt pretty good, the third one became fairly difficult and I probably was closer to 90-95% effort. Body felt pretty good, the short rest time between the 10m amraps felt pretty quick.

Monday, February 13, 2012

13 Feb

Training (230p)

Mobility


A. Snatch balance, 3, 3, 3; rest 2:30
*255/265/265
B. Clean and jerk 2, 2, 2; rest 2:30
*255/255/255
+
2 squat snatch on the minute for 10 minutes (build heavier every set,
start based on how you feel for the day)
*175 for first 5 minutes/185/195/195/205/215/215

*Was able to get Caleb Ward over to coach me on the lifts today. He was a junior olympic champ and lives about 30 minutes away. Got some great feedback on C&J and Snatch. Went a little lighter than I normally would have tried so I could really focus on form and make the corrections he wanted. Snatches felt pretty solid. I don't think I have ever hit a double at 215 before. He messed with my feet a little with my Jerk and it felt pretty good. Awesome Coach and very lucky to have him be able to come here. Will try and get with him another session next week and the following before he takes off back to Texas. 

Training Video
http://vimeo.com/36734758

Saturday, February 11, 2012

OPT 11 Feb

Huge PR on 2k Row This Morning (6:31.8)


Training Part 1 (835a)

Warm-Up
8m Zone 1
-150m Row
-8 GHD
-8 Back Ext
-8 Plate Pushups
-8 T2B

Mobility

2k Row For Time:
*6:31.8 (PR by 13 seconds)
**Also decided to do the 10m 2k Row and Max DU's to see how I could come off the row and still function with Double-Unders after a 100% max effort on Row. Was able to get 212 Double-Unders but immediately regretted this decision as soon as I finished the row. Wasn't sure how I would feel after I had no engine yesterday but really felt good. This hurt bad but didn't get really tough until 400m to go.
*Previous Score During Construction Series
-6:44 Row + 242 Double Unders

Training Part 2 (12p)

Warm-Up
7m Z1
-10 Lunges
-5 BJ (30")
-20 DUs
-100m Row

Mobility

3 RFT:
40 Calories Aerodyne
30 U/B KBS (2)

*8:53
*AD Splits/ Round 1(1:11) Round 2(1:39)  Round 3(1:50)

*Did part 2 with Bostic and again, it was nice to have someone to compete with. My grip felt pretty good and I think I took the right amount of break between the AD and KBS as I didn't fail but was probably a few reps from having to break.

Training Video Part 2
http://vimeo.com/36611378

Friday, February 10, 2012

10 Feb Training

Sick 8 Feb and still took rest day yesterday. Came down with some bullshit 24 hour virus. It has been spreading like crazy around Charlotte. Felt great this morning and by no means do I think the performance was solely because of last two days but lungs were just crushed during the 8m Amrap today.

Training (245p)

Warm-up
AD 30s (250 Watts)
AD 30s (150 Watts)
x3

7m Z1
-3 Muscle-Ups (no dip)
-4 T2R (straight into from MUps)
-6 Kipping HSPU
-8 BB JS

3m Pistol Practice
*Knee has been bothering me the past week or so and it was more so today. Probably due to lack of stretching/mobility work last 2 days.

8m AMRAP
10 Power Snatches
10 OHS
10 Bar Facing Burpees
*95
3+9 OHS
*Just didn't have an engine today.

*Training Video
http://vimeo.com/36575634

Tuesday, February 7, 2012

OPT 7 Feb

Training (245p)

Warm-Up
A. Big Lap

B. 7m Z1
-6 BB Jump Squats
-6 Good Mornings
-6 Back Extensions
-6 Heavy KBS
-20 DU's

C. Moblity

D. Pistol Practice (3m)


10 min amrap @85%
2 muscle ups
3 hspu
15 wall balls
30 double unders
*4+5WB

Rest 5 min
10 min amrap @85%
run 400 meters
5 burpee pull ups
5 jump over 20" boxes
*3+Run

Rest 5 min
10 min amrap @85%
Row 250 meters
5 kb snatch/arm 1.5 pood
10 ghd sit ups
10 push ups
*3+150m Run

Post Workout
A. HS Walk Practice (1 Max HS Walk)
B. HSPU (1 Max Set to 8" Deficit, 6 Reps)

Monday, February 6, 2012

OPT 6 Feb

Training (230p)

Warm-Up
A. 500m Z1 Row

B. 7m Z1
-2 Strict Muscle-Ups + 4 Dips
-6 T2B
-6 Box Jumps
-6 GHD Situps

C. Mobility

D. 3m Box Jumps (48")
*Nice and easy, worked on a step and then worked on standing two foot jumps. Only did about 10 total in 3m so to ensure that we stayed low intensity.

E. 3m Pistols Practice

A. Power Clean 3, 2, 1, 1, 1; rest 2:30
*245x3/260x2/275x1/285x1(PR)/285x1
*Caught 285 pretty deep and didn't feel very smooth but still was able to get under it and complete.

B. Power clean + Push jerk 3, 3, 3; rest 2:30
*225x3/230x3/235x3
*This was tougher than I thought, the last jerk in each set was pretty rough.

+
8 min amrap power cleans with 90% of heaviest single of today
*90% was 255# and it was tough. Did 20 Reps. Just didn't have my pull towards the last 1/2 of the 8m.

Training Video
http://vimeo.com/36313024

Saturday, February 4, 2012

4 January Training

Training Part 1 (820a)


Warm-Up


A. 500m Row Z1


B. Mobility


C. 8m Z1
-2 HSPU Strict
-4 Pistols
-10 Pushups
-Depth Box Jumps




10 min max thrusters 135#
(on the top of each minute perform 5 burpees)
*68 Reps
*Split up into 4/4 during 1st 2 minutes, then did 4/3 the 3rd minute and then did 3/3 for the remaining until last minute where I did 9. Felt good, not sure how else I would have or should have paced it. Maybe picked it up a minute earlier but had a hard time managing breathing.
 Rest 2 hours


Part 1 Training Video
http://vimeo.com/36196270


Training Part 2 (1145a)
21-15-9 
DL 275 
Close grip bench press 185
Toes to bar

*9:18
Hit this with Bostic today and it was nice to have someone to guage off. Hardest part of this was the CGBP, got crushed on this. DL didn't feel too bad, I am very curious to see how my back feels tomorrow. I worked hard to keep tight but 275# DL has always left me sore as shit the following day. T2B felt fine. Lungs were a little worse off than I thought they should be, not sure why.


Training Part 2 Video
http://vimeo.com/36200464 

Friday, February 3, 2012

OPT 3 Jan

Training (130p)

Warm-Up
6m Z1
-10 Lunges
-6 HSPU
-10 T2B
-6 BJ (30")

Mobility


A. Snatch grip deadlift @31x1, 2-4x6; rest 3 min
*245x4/255x4/265x4/275x4/285x4/295x4
*Felt much better this week

+
4 TnG power clean 225
Airdyne 30 seconds @95%
*34/31/27 Calories per round
*30 seconds continues to blast out my quads and it is tough for me to maintain. Hope to continue to do this timeframe so I can get better in this area.


Rest 2:15 x3
+
10 fast burpees
Run 100 meters @95%
*:35/:32/:31
*Used a 50m Turnaround for the runs. Burpees are getting faster...I think.

Rest 2:15 x3
+
Amrap HSPU unbroken
Row sprint 150 m @100%
Rest 2:15 x3
*14 HSPU/1:17.3 Avg/22.3 Time
*2 / 1:15.6 / 22.6
*8 / 1:18.5 / 23.5


Training Video
http://vimeo.com/36166986

Wednesday, February 1, 2012

1 Feb

Reagan Couldn't Wait to Add the Ice for Dad...



Training (230p)

Warm-Up
A. 7m Z1
-100m Run
-10 Lunges
-10 T2B
-20 DU's

B. Mobility

C. 4m AMSAP of 4 U/B HSPU


Row 10 min @90% effort
Rest 5 min
*Average Row Times:
1st  Set = 1:51.4
2nd Set = 1:49.8
3rd Set  = 1:48.3
x3
*Mentally this was pretty rough. My legs have been crushed since the Back Squats on Monday.


Post WOD Work
*5m HS Walk Practice
*Tabata Plate Pushups (74)

Training Video of HS Work and Pushups

http://vimeo.com/36045286