29 April

29th:

Normal Warm-Up

AM (10a)

Run 5 min @ Z1

+

Run 30 sec @ DB snatch pace

10 push ups controlled and slow

x 6

(rest walk 5 min)

Row 30 sec @ 2K game pace

15 sec sit in rower no pulling

x 6

+

5 min run @ Z1
*All Complete, felt good today.

PM

A. Snatch Balance - 2,2,2; rest 5 min

B. Snatch Pulls to navel - 2,2,2; rest 3 min

C1. DL TnG practice - 225# x 5; rest 0 sec

C2. amrap (-2) HSPU kipping; rest 3 min x 3

28 April

Training (1130a)

A. back squat @ game speed from ground - 135# x 15; rest 1 min
*Felt pretty good, need to make sure my depth is solid, can't afford to give reps away here.

B1. push press - 95# x 15; rest 0 sec

B2. 15 chin ups; rest 90 sec x 3
*These felt good and fast.

+

3 sets:

Row 250 m @ 1:43/500 m

20 pistols at constant rhythm

rest 2 min
*was hitting 20 pistols in 40 seconds fairly consistently.

Skill/Comp Prep

Hang Power Cleans

*Worked on getting deeper in the catch instead of muscle cleaning. 

5/5/5/10 (All U/B and fast @ 225#)

T2B
EMOTM for 6m
*10 T2B in Oly Shoes
47 and then stopped, was afraid of ripping, just need to baby a callous for a few more days and it will be fine.

27 April

Training (2p)

 

Normal Warm-Up and Mobility

 

A. snatch pulls to navel - 3,3,3,3; rest 10 sec b/t reps; rest 3 min
*225/235/245/255

B. DB Snatch 1-5 ladder / arm x 3 for time - i.e. 1R,1L unbroken, 2R,2L unbroken....

*This was brutal, cut it after 1-4 of 2nd Round. Lower back was beginning to get tight. 

+

3 sets:

10 KBS - 2pd

20 DU's

immediately into kipping HSPU amrap (-3)
*Kipping Felt Great: 13/15/15

rest 3 min

+

3 sets:

run 200 m @ 400m pace 

immediately into kipping HSPU amrap (-3)
*Again, Kipping Felt Great: 14/14/14

HSPU Capacity Work

820a

21-15-9

HSPU

7/7/7 (1:04)

8/7 (:44)

9 (:22)

*This was 2:10 faster than out in Scottsdale. I didn't do DL so this number isn't going to be totally accurate but feel much more confident. 

11a

21 HSPU

7/7/7 (1:03)

*Again, felt great.

Training Video

http://vimeo.com/41170269

25 April

OPT Training @ CF 480

Part 1 (930a)

For Time: 

500m Row 

15 Power Snatch (115)

100 DU's

15 PS (115)

500m Row

*6:30

*This hurt bad.

Training Video

http://optexperience.com/blog/item/apr-26-2012

Rest 2 Hours

Part 2 (1115a)

30 BS (135)

15 Pullups

30 PP (95)

15 Pullups

30 OHS (65)

15 Pullups

*3:44

Pullups got me at the end. Was wearing lifting shoes and bar was a little short. This was a rough workout.

Rest 4 Hours

Part 3 (4p)

3m Max Calories Aerodyne

*123 Calories

This was good but Danny beat me by 4 calories. He's an animal.

24 April

OPT Training In Scottsdale

A. "Diane"

21-15-9

DL 225#

HSPU 

*6:10 

*More there for sure if I can game the kipping HSPU correctly and more efficiently.

"Diane" Training Video

http://vimeo.com/40946989


Rest 3 Hours

B. For Time:

2k Row

50 Pistols

30 Hang Cleans (225)

*14 Minutes

Row felt great at 1:43 Pace

Did Pistols on a gymnastics Mat which really slowed the pace for me

Hang Cleans were 8/4/3/3/3/3/2/1/1/2 (3 missed reps)

I can do this in 12 and some change for sure, just need to clean up some reps.

Training Video WOD 2:
http://vimeo.com/41224427

23 April

Travel Day to Scottsdale

Plane trip was horrible, squeezed in on window seat and couldn't straighten my legs for 4.5 fing hours. Got to airport and carried all my shit to shuttle which took me to rental car which was about a mile walk. Got in a shitty little Kia Rio and loaded all my shit. As I was leaving garage, they told me I was in the wrong car and would have to drive all the way back around to get into another little shitty kia rio.....I almost went to jail for running the attendant over but decided with the regionals weeks away, patience was more important.

Finally got to hotel and headed over to OPT. Did some lactate training and some Oxygen recovery which was pretty interesting. Ended up doing 575 cals on the AD which was probably the best thing I could have done to help loosen up.

Went to bed at 730p and was up before 5a to try and stay on East Coast Time.

22 April Training

Training (11a)

Warm-Up Mainly Mobility

WOD
8 Rounds for Time:
400m Run
3 Rope Climbs
*23:51
*Runs were pretty slow but knew I could make up majority of time with rope climbs.

Rested 15m and then hit 50 Pistols for Time:
*2:04

April 21st

Training Day

Extensive Warm-Up For Each Part. The usual

AM (730a)
5 rounds for time:
5 squat snatch 135#
50 double unders
*6:04

*Felt great, DU's got a little tough due to the OLY shoes but back was good.
Noon (1130a)
3 rounds for time:
Run 800m
10 muscle ups
*Felt good, not great but pretty decent. Runs felt better. Did them with Baker who is much smaller and better at Muscle-Ups. I broke up MUps: 6/4 - 4/3/3 - 3/3/2/1/1(failed last one and had to redo)
*15:13
*Had a chance to beat Baker by about a second and I jacked up my last attempt. Very frustrating but not bad in the big scheme of things. 

PM (235p)
12 min amrap
3 power clean 225#
6 GHD sit ups
9 ring dips
*9+6 Ring Dips
*Felt great, watching the vid, probably should have pushed harder but I thought the RD would be tougher and wasn't sure how the HPC would feel after a few rounds. Also wasn't sure how the back was going to hold up. Back felt great and so did the HPC and the Ring Dips. No one at Regionals will beat me in this WOD. I rested 2m post amrap and hit a max set of U/B HPC and got 10 easy. I am not afraid of this WOD, I may be a little behind coming off the pistols but I will own everyone on the HPC. This is MY WOD. I have waited 10 months to have something like this come out and anything but first will be a loss. You said I wouldn't win any WODs at Regionals but this one is going to prove you wrong Coach.

Training Video for Parts 1 and 3:

http://vimeo.com/40784979

20 Apr

Training (145p)

Warm-Up

A. 500m Row

B. Mobility

WOD

5 TnG power snatch
AD sprint 15 seconds
Rest 3 min
x3

*170# (1198 Avg Watts) / 180# (1169 Avg Watts) / 180# (1188 Avg Watts)

*Didn't feel too bad, power snatches felt decent.
+
5 thrusters 135#
Row sprint 20 seconds
Rest 3 min
x3
*1:21.9 avg row/ 1:16.9 / 1:16.3

*Thrusters felt light and row felt solid. 

TRAINING VIDEO
http://vimeo.com/40748804

*Back didn't bother me at all during training. 

Volume/Skills Training

(HSPU)

AM. 

21 HSPU for time

1:24

13/18/21

Rest 15m

15 HSPU for time

6/5/4

Rest 8 Hours

PM.

21 HSPU for time

1:04

15/6

Rest 90m

5 HSPU OTMEM for 6 Minutes

1. 5 Strict

2. 3 Strict/2 Kipping

3. 0/5 Kipping

4. 2-3

5. 2-4

Total for the day = 88 Reps

19 April

"Rest Day" 

Volume/Capacity

(Pistols)

AM

3 Sets of 15 Pistols

(45 Total)

Rest 8 Hours

PM

EMOTM For 7 Minutes

7 Pistols for 6 minutes

14 Pistols in last 30 seconds

3 negatives on each leg x2

(68 Total)

113 Reps Total

*Felt pretty good today, first time we have done pistols in about 2 months. Used Oly shoes and those made a big difference. Feel much more confident about this wod after today. A little sore in my glutes from pistols the following day but not too bad.

18 April

Training (1045a)

Warm-Up

A. 500m Row

B. 8m Z1 Warm-Up

C. Mobility

AM (1045a)
7 min amrap
10 wall balls
5 toes to bar

*12 + 3 T2B

*Back felt pretty good, got a little tight towards the end of the workout.


Training Video Part 1
http://vimeo.com/40602403


PM
21-15-9
Burpees
Chin ups
*2:38
*This hurt worse than I thought, felt fast though and my back didn't bother me at all which is a good sign.

POST WOD
5m AMRAP of U/B 10m HS Walks
*5


Training Video
http://vimeo.com/40614446




Rest 3 Hours
Skills
3 HSPU to 1" Deficit OTMEM for 10m
*Felt great, all U/B

17 April Training

Training (2p)

Warm-Up

A. 500m Row

B. 8m Z1 Warm-Up

C. Mobility

Workout
A. Build to a 1rm split jerk
*225/265/285/305/320/335/345(pr)

*This felt good today, OHD position was pretty solid.
+
5 min amrap:
5 DL 335#
5 hspu
*7 Rounds

*Back was a little tight towards the end but didn't affect me at all. 

8m OTMEM:

1 Muscle-Ups + 8 Ring Dips

*Complete

Training Video
http://vimeo.com/40548858

14 April

Training

AM (730a)
21-18-15-12-9-6-3
Unbroken 2 pood swings
Unbroken wall balls
Unbroken double unders
*9:26

Back Tightened up to the point of barely being able to finish last 3 kbs.

Noon (1145a)
Amrap in 12 min:
5 muscle ups
5 hspu
5 squat clean 135#
50 double unders

*3+3 Muscle-Ups

PM (2p)
For time:
Row 350m
15 toes to bar
30 burpees
(goal is sub 2:45)

*2:46....

*Row and T2B were fast but then slowed down with about 10 burpees to go. 

Training Video

http://vimeo.com/40400547

13 April

Training (2p)

Warm-Up

A. 700m Row

B. Z1 Warmup (8m)

C. GL Strengthening Exercises

WOD

A. power clean and jerk; build to a 1rm

*205/240/265/280/300(pr)/310(miss jerk/pr PC)

*Felt pretty solid with this today, jerks were a little shaky but more solid than in the past once I got it OHD. 

B. squat snatch 2, 2; rest 3 min

*Not my best snatch day, not sure what felt the most wrong....didn't feel comfortable overhead at all. 

*220x2/225 (missed both)
+
5-7 sets @ increasing loads (if you fail to increase weight from one
set to the next, cut it off)
5 TnG DL
Row sprint 20 seconds @97% effort
Rest 3 min
*345(124m)/365(127m)/385(131m)/395(130m)/405(130m)

*DL didn't feel great, back was a little tight but not too bad. Lactic acid wasn't bad in my legs but the DL just got heavy and cut it after 5th set. Definately could have gone to 415 if I had to, but didn't want to take any chances with my back.

Training Video
http://vimeo.com/40321256

11 April

Training (2p)

Warm-Up

A. 4m Aerodyne

B. BB Complex

-GHD/BE

C. Mobility

WOD

12 min amrap @80%
5 squat cleans 135
2 muscle ups
5 ring dips (don't come off the rings before the 5 dips)
5 burpee broad jumps
Run 400m

*3+50m Run

*Lower back tightened up towards the end of this

Rest 4 min

Row 12 min @80%

*3,226m at 1:51.6 Pace

Rest 4 min
12 min amrap @80%
5 DL 225#
10 push ups
5 toes to bar
10 wall balls
30 double unders

*5+7 WB

Rest 4 min
Airdyne 12 min @80%
*244 Average Watts/217 Calories

Rest 4 min
12 min amrap @80%
5 hang squat snatch 105#
10 kbs 2 pood
Run 400 meters
*3+100m Run

POST WOD

EMOTM for 6m:

10 T2B

*U/B on all, had to swing into the last rep....

10 April

Training (1p)

Warm-Up

A. 5m AD

B. 2 Rounds of:

-BB Complex

-GHD/BE

-Pushups (5-10-15-20)

C. Mobility

WOD

A. Thruster gauntlet: start @155# and add 10# per minute until failure
*Completed 275# and failed 285#

B. Back squat 8, 6, 4; rest 2:30

*345#/375#/400#

C. Strict press 5, 5, 5; rest 2:30

*170#/185#/205(x2)

*Felt pretty good, wrist/elbow mobility was bad through the first few thrusters and then slowly loosened up. Back felt good and had no issues throughout the wod. BS were tough but felt good getting 400#. Was an idiot and jumped too high on my last SP set, have no idea what I was thinking. 

POST WORKOUT SKILLS

*5 HSPU OTMEM for 8m

Completed (40 total HSPU)

Training Video

http://vimeo.com/40116409

8 April

Training (1p)

Warm-Up

A. 500m Row

B. 8m BB Complex

C. Mobility

WOD

"C2B Nicole"

20m AMRAP:

400m Run

Max C2B Pullups (1 Attempt)

*112 Reps

*23/20/20/20/14/15

Felt pretty good, took the runs slow and tried to maximize pullups. Lats are going to be REALLY sore tomorrow, pushed hard on the Pullups and can definately feel it already. Not too bad training on Sundays, starting to get used to it. Last year, we didn't train hardly at all on Sundays and mentally I think that hurt me. Already feeling better this year, just need to focus more on warming up and hitting some skill work. 

7 April

Training (8a/12p/2p)

Warm-Up

 A. 500m Row

B. BB Complex/HSPU/WB/GHDs/Pushups

C. Mobility 

Each time did same workout

AM (8a)
For time:
5 snatch 135
1 rope climb
4 snatch 155
2 rope climb
3 snatch 175
3 rope climb
2 snatch 195
4 rope climb
1 snatch 205
5 rope climb
*8:27
*Felt good, towards the end my back started to get tight. Not sure why/how this happening. I wore my inov-8s and must have come on my toes for a few snatches and that is when I started to feel it. Didn't slow me down but a few more minutes and I think it would have started to get worse. 

Noon (12p)
For time:
50 push press 135#
100 push ups
50 front squat 135#
*12:55

*Push Press was 17/8/6/11/9

*Pushups were what crushed me. Took me 7m to get through the pushups. Need to work this with more volume throughout the weeks leading up to Regionals. I think if I can spread out 130 pushups every other day, it won't affect my training and increase my capacity. 

*FS weren't too bad, went 15/10/8/8/9

PM (2p)
150 calories for time on the airdyne

*4:30

*This was the toughest mentally to prepare for because I knew how bad it would hurt. Kept a great pace up until about 20 to go and then sprinted to the end. Not sure I could have done this much faster, I feel like this was a pretty good time, wish I had someone to compare it to. 

*Overall a great day of training. Wish my back didn't bother me at all but it feels as if it is slowly getting better.

Training Video
http://vimeo.com/39939174

6 April

Training (2p)

The Key to my 245# Snatch......A good stretching partner!

Warm-Up

A. 500m Row

B. 8m Z1 Warm-Up

C. Mobility

WOD

A. Snatch 2, 2, 1, 1; rest 3 min
*225/230/240/245(PR)

*Pull didn't feel great on these but I felt really fast under the bar.
+
5-7 sets @ increasing loads (if you fail to increase weight from one
set to the next, cut it off)
5 TnG push jerk
Sprint 100m @97% effort
*185/195/205/215/225/235/255
*This felt good, glad I didn't start any heavier and was able to get the 7 sets in. 255 was about as heavy as *I could have gone as I nearly failed on the last 2 reps here.
Rest 3 min

Post WOD

HS Walk

*25 Yards U/B

50 T2B

*10/10/10/10/10

Training Video

http://vimeo.com/39907970

4 April

Training (130p)

Warm-Up

A. 500m Row

B. 9m Z1 Warm-Up

C. Mobility

WOD

12 min amrap @80%
5 squat cleans 135#
5 hspu
Run 400m
Rest 5 min
*3+200m Row

Row 12 min @80%
Rest 5 min
*1:52 Average/3,207m

12 min amrap @80%
5 DL 225#
3 muscle ups
10 GHD sit ups
30 double unders
Rest 5 min
*4+3Mups

Airdyne 12 min @80%
Rest 5 min
*240 Average Watts/213 Calories

12 min amrap @80%
8 hang squat snatch 95#
8 burpee chin ups
Run 400 meters
*2+300m

Post WOD Work

*HS Walk

*Today was a rough one, weight being heavier, definately felt the extra weight and it was brutal.

3 April Training

Training (130p)

Warm-Up

A. 500m Row

B. 8m Z1 

C. Mobility

WOD

 A. Power clean 5, 4, 3, 2, 1; rest 2:30 (must be touch and go)

*235x5/250x4/265x3/275x2/300x1
B. Thruster 3, 2, 1; rest 2:30

*225x3/240x2/260x1
C. Weighted chin up 3, 3, 3; rest 3 min

*50# on all

*Was worried about my back as it has been tight for the past few days but it felt pretty good. Got a little tight at the end of the power cleans and I almost decided not to do the Thrusters but did them anyway and it felt fine. Hoping we are out of the woods with this issue but we will see tomorrow. 

*Cleans felt great. Tried to work on getting under the bar faster and keeping my footwork solid. Thruster PR by 15#.

Training Video

http://vimeo.com/39730309

1 April Training

Training (1145a)

Warm-Up 

A. 500m Row

B. Mobility

WOD

21-15-9

OHS (115#)

Pullups

*2:12

*None of the OHS reps would have counted, didn't open my hips at top. Did this with Zach and this is a great lesson to learn from. We were so worried about keeping up with each other that neither of us opened the hips at the top of OHS. Back got really tight towards the end.