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Saturday, September 29, 2012

29 Sep

Training (1230p)

A. Filthy 50
*15:38
*Box Jumps and Jumping Pullups U/B
*KBS and Lunges U/B
*K2E were 12/12/12/8/6
*Push Press and Back Ext U/B
*WB were 30/20
*Burpees were slow but U/B
*DUs U/B

Filthy 50 VIDEO
https://vimeo.com/50474305


B. Rest 15m Then Complete Canada West Regional WOD from 2010
For Time:
50 DU's
10 Burpees
40 DU's
10 Burpees
30 DU's
10 Burpees
20 DU's
10 Burpees
10 DU's
10 Burpees
*3:56
*All U/B

Friday, September 28, 2012

28 September


Training (230p)

A. Back Squat 2x5,1x5+ @ 365#
*365x5, 365x5, 365x9
 
B. Shoulder Press, 2x5, 1x5+ @190#
*190x5, 190x5, 190x7
 
C. 5-4-3-2-1 Clean and Jerk (205)/Muscle-Ups
*3:57
 
D. AMRAP Strict C2B Pullups
*32
*More there for sure, just don't like pushing it on C2B unless I have to. Hard on my elbows and shoulders being heavier. 
 
E. Reverse Hypers, heavy, 8-10, x3, rest 3m
*10,12,15

Training Video

Thursday, September 27, 2012

27 September

Training (2p)

A. Vertical Jumps 1.1.1.1, rest 90s, x3
*Complete, right around 26-28" Vertical
 
B. Squat Clean Trips, build to a heavy triple in 3 sets or less
*Built quickly to 225/240/265 for triples.

C. "King Kong"
3 Rounds for Time Of: 
1 DL @ 455#
2 Muscle-Ups
3 Squat Cleans @ 255#
4 HSPU
*2:34
*This felt pretty good, of course looking back at the video, I think I could have cut down on transitions and went faster but I will take it for my first time. 


King Kong Video
https://vimeo.com/50331569 
 
D. Strict Muscle-Ups
*3/3/3/3
*First time getting triples on all 4 sets in over 6 months. 

E. HSPU Skills
*OTMEM for as long as possible
*Odd = 10 Kipping HSPU
*Even= 10m U/B HS Walk
*Made it 10 minutes
 

Tuesday, September 25, 2012

25 Sep

-->
Training AM Session (1030a)
A. Single Leg Box Jumps, 6-8, rest 2m, x3
*Worked from 20/24/30 Box Jumps. 30" were pretty easy on both legs. Will go to 34" next week. 

B. Snatch Work
1 OTMEM For 12m @ 235#
*11/12, missed 8th attempt. Felt really good today, felt fast under the bar. 

B. Lactate Training
15 seconds max reps power clean (135)
15 seconds max reps burpees
15 seconds max calories on aerodyne
rest 4m, x6
*7-8-19
*9-7-20
*8-8-14
*8-7-17
*8-8-17
*9-7-16
*Felt pretty good today, recovered really well between sets. Was able to stay pretty consistent. 

Training Video



PM
A. 5m Aerodyne @85%
Rest 2m, x2
*1st 5m was 378 Average Watts and 134 Calories
*2nd 5m was 391 Average Watts and 138 Calories
 
Rest 3m
B. 800m Run, rest 3m, x2 @97%
*Run 1 was 2:50
*Run 2 was 2:56
 
Rest 3m
C. 5m Aerodyne @ 85%, x1
*3rd 5m was 416 Average Watts and 157 Calories
 
D. 50 GHD's For Time
*1:59
*Did these U/B with my feet farther away on the GHD and they felt much better. Still tough but much more manageable. 

*PM Session felt really good tonite, my recovery was the best it has ever been. This is our 6th week of Lactate work and it is paying off bigtime. Runs felt fast and consistent and I was able to manage the Lactic Acid in my quads better than I can remember.

Monday, September 24, 2012

24 Sep

Training (1030a)
AM
A.  Push Jerk, 5x3, moderate load 
*255/265/265/275(-1)/275
B.  Tabata FS @ 75#, no opening hips
*12/12/11/9/9/9/9/9 = 79
C1. Seated DB Press @22x1
*50# x 6/7
C2. Weighted L-Pullups AMRAP, x2
*5# x 6/7
C.  ABMAT Pinned To Chest Test for Joe
*25 seconds
D.  “JT” 21-15-9 HSPU/Ring Dips/Push-Ups
*9:49

*AM Session VIDEO
https://vimeo.com/50080085 


PM
A. Broad Jump/Triple Jump Skill Work 
*9" On Average/Just Under 24" On Average
B. For Time: 20 BS @ 225/40 T2B/60 KBS (2pood)
*4:46
*Didn't look at my old time prior to the workout so I couldn't game it. Glad I didn't because I probably would have taken more rest knowing that I was crushing my old time of 6:51. The comparison is below and usually I don't put too much stock in re-test workouts but it is pretty interesting. 

OLD Stats
-20 Back Squats U/B in 60 Seconds
-40 T2B Broken Up 15-7-6-4-4-5 in 2: 24
-60 KBS Broken Up 15-10-13-22 in 3:12

TODAY
-20 Back Squats U/B in 44 Seconds
-40 T2B Broken Up 18-13-9 in 1:43
-60 KBS U/B in 2:18

C. 4m Accumulated Time on L-Sit (old time was 10m)
*Not sure what the hell I did last time because it said I got 4m accumulated in 10m but today was nowhere near that time. In 11m, I had finished 2:40 and I just called it. Splits were:
40/24/20/19/18/18/19/20

*PM Session VIDEO
https://vimeo.com/50097276 
 

Saturday, September 22, 2012

22 SEP

Training (1215p)

A. 30 Squat Cleans For Time @ 225#
*4:39

REST 20m

B. DT
*6:10(PR)

REST 10m

C. 20m Z1 Aerodyne
*164 Average Watts
*264 Calories 

Training Video
https://vimeo.com/50061644 


Friday, September 21, 2012

21 Sep


Training (2p)

A. OHS, Max Reps @ 225#
*16 Reps
*More there, just had some stabilizing issues on the last 3 reps and ended up holding it overhead way longer than should have for 16 reps. 

B. Shoulder Press, 2x5, 1x5+ @185#
*5/5/6
*This got really heavy today, but I feel good with 185x6...

C. 5 Rounds for Time: Run 200m/10 OHS(95)/Row 250m/10 C2B
*17:12
*Felt pretty good, runs were slow and I took it easy on the Row so that I could go U/B on Muscle-Ups. Tried something a little different with a little later pull on the 1st set of muscle-ups and missed my 3rd rep.....didn't try that again. Went 2-3/5/5/4-1/4-1 on Muscle-Ups. OHS felt super light. 
*Round Split Times
1- 2:58
2- 3:17
3- 3:27
4- 3:45
5- 3:41


D. T2B Progression, Week 5, Day 1, 5 Max Sets
*26/20/16/16/17
*95 Total

Training Video
https://vimeo.com/49941718


Thursday, September 20, 2012

20 Sep


Training (3p)

A. Vertical Jumps 1.1.1.1, rest 90s; x3
*Completed 

B. Triple Jump, rest 60s; x3
*Completed 

C. Power Clean Singles, build to 300# in 5 sets or less; rest 90s, x3
*225/255/275/295/315(x) 
D. Deadlift Progression, 1x5+ @ 425#
*11 Reps
*Didn't feel that great today. I think I am going to take a week off of the progression and put a DL WOD in next thursday instead. 
E. Strict Muscle-Ups, 4x3; rest 90 seconds
*3/2/2/3
*Felt horrible on these today, not sure what was wrong. 
F. HSPU Skills  (Deficit/Regional Standard/Strict w/2 Abmats)
*13/10/5 - 11/8/4 - 11/6/5 

Training Video
https://vimeo.com/49916120 

Tuesday, September 18, 2012

18 September

AM(1030a)
A. Snatch Work
3 Position Snatch. Work to a 1RM Max
*155/176/190/200/210/215(PR)
*First time doing this in as long as I can remember. More there, just didn't want to get greedy today. 

B. Lactate Training
30 burpees afap
*Last Year was 70 Seconds, today was 55 Seconds.
1 min aerodyne 110%
*Last Year was 30 Calories, today was 51 Calories.
Rest 7 min
Max Rep unbroken kipping chin ups
*Last Year was 30 Pullups, today was 46
50 meter prowler push 90# per side
400 meter run @100%
*Last year was 1:50, today was 1:54
Rest 7 min
30 burpees afap
*Last Year was 88 seconds, today was 70 seconds. 
1 min aerodyne 110% (30cal)
*Last Year was 30 calories, today was 46 calories Rest 7m
Max Rep unbroken kipping chin ups
*Last year was 24 Pullups, today was 35
50 meter prowler push 90# per side
400 meter run @100%
*Last Year was 120 seconds, today was 135 seconds
Rest 7 min
Row 750 meters for time
*Last Year was 2:25, today was 2:22.5*Tough morning, there were four of us, Baity, me, JB, and Brock which made it pretty competitive. All parts were equally painful. Long lactate session made this pretty bad. Everything was significantly better than a year ago except my 400m runs...

Training Video (Burpee/Aerodyne)
https://vimeo.com/49700958



PM (515p)
A. Run 200m @ 100% x5; rest 4m
*29/28/28/29/29
   +rest 10m
   Run 200m @ 100% x5; rest 4m
*29/30/30/30/30
*these hurt, but not worse than some of the other running drills we have done. Just enough rest to totally reset and be able to go hard for the next one. 

 
B. Week 4, Day 3 T2B, Training Set Mash
*12/12/12 with Wide Grip
*12/12/12 with K2E
*12/12/12 with Narrow Grip
*Total of 108

Monday, September 17, 2012

17 Sep

AM (1045a)

A. Push Jerk, 5x3, moderate load (Test the shoulders)
*255/270(-1)/270/270/280
*First time doing jerks since tweaked my shoulder about a month ago. Felt fine today, a little rusty but no instability. 
B1. Seated DB Press @22x1 
*(50#x7/7/7)
B2. Weighted L-Pullups AMRAP, x3 
*3#/5#/5# - 7/7/7

HSPU Skill
EMOTM for 20m
*Odd Minutes 8 HSPU
*Even Minutes 8m HS Walk
*If made it U/B on HS Walk, complete only 6 HSPU
*Made it all 20m U/B on both. Total of 66 Reps HSPU


 
PM
A. Ballistic Angie
For Time: 50 C2B Pullups/50 Plyo Pushups/50 GHD Situps/50 Jump Squats to 12’ Target
*9:05
*First time doing high rep workout in months and it shows. This is EXACTLY why Joe was on point talking about balance and how important it is. I need to throw more of these in here so I can continue to improve. GHD's crushed me. 
*Splits on Events were: 
-C2B 20-10-11-9 (1:37), these felt really good. 
-Pushups 10-10-10-5-5-4-3-3 (2:07), felt alright
-GHD's 15-6-5-5-5-4-5-5 (2:56), these felt awful
-Jump Squats 1-6-5-6-6-6-5-4-4-3-5 (2:23), these felt awful
 
B. 100 Front Raises with 25# Plate
*2:16, U/B, not too painful


Saturday, September 15, 2012

15 Sep

Training (1p)

Didn't think that I was going to be able to workout today due to the L1 Cert at Vitality but was able to get a quick one in. 

10-1 Squat Clean Thrusters (115#)
50-5 Double Unders (50-45-40-35-30-25-20-15-10-5)
*10:24
This felt pretty good. Didn't break anything up and had one mistake on Double-Unders, otherwise U/B. 

T2B
*Didn't have time to do the pyramid that I usually do but was able to hit:
20/18/14/12/10/8/6/4/2 = 94 Reps in about 10m.

14 Sep


Training (3p)

A. Back Squat, 2x5, 1x5+
*360x5, 360x5, 360x9
 
B. Shoulder Press, 2x5, 1x5+
*180x5, 180x5, 180x7
 
C. “Amanda” 9-7-5 of Muscle-Ups/Squat Snatch(135)
*5:18
 
D. HSPU Skill
*3 RFT
5-10-15 U/B Hand Stand Walks (meters)
21-15-9 Kipping HSPU
5:18
 
E. Weighted Pullups, 2x6-8
*35#x7/7

Amanda Video

*Amanda felt pretty good today, it was over a 2m PR but was a little surprised at how hard the 1st set of Snatches were. I think doing 9 U/B Muscle-Ups really affected my ability to go faster on the snatches. I did the Muscle-Ups: 9/3-2-2/3-2

Thursday, September 13, 2012

13 Sep

-->
Training (245p)

A. Vertical Jumps 1.1.1.1, rest 90s; x3
*Starting to feel better already
B. Triple Jump, rest 60s; x3
*Didn't push too hard on these but also getting better
C. Power Snatch Singles, moderate; rest 90s, x3
*Worked quickly up to 165#
D. Deadlift Progression, 1x5+ @ 420#
*420x15
*This felt good again, still really liking this progression as it doesn't crush my back each week. My back feels much stronger and I only fatigue in my hamstrings which is a good sign. Couldn't be happier in the direction my DL is going over the past 5 weeks. I will soon be hitting my Old 1RM for double digit reps. 
E. Strict Muscle-Ups, 4x3; rest 90 seconds
*Complete, 3rd rep on last two sets continues to be challenging. 
F. T2B Progression, Week 4, day 1. 5 Max Sets
*Set 1 = 32
*Set 2 = 21
*Set 3 = 17
*Set 4 = 15
*Set 5 = 14
*These felt better today, didn't have too big of a drop off and 32 is by far my highest 1 set max. 

*Still really feel solid about my programming, it is a little more volume on Mondays and Tuesdays but really tapers off on Wed/Fri and it has been going really well. 

Training Video
https://vimeo.com/49414732 

Tuesday, September 11, 2012

11 Sep


AM(1045a)
A. Snatch Percentages
2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95%(3 attempts only) 225# OTMEM and then 250# for 95%. 
*Used 225 again and it went well. Missed 1 on each of my first 2 minutes then hit my last 8. Had 3 cracks at 250# and missed the first two, making my final lift. 

B. Lactate Training
5 Sets of:
9 DB Thrusters (45#)
12 Burpees
15 Box Jumps (24”)
50 DU’s
rest 6x work/x5 sets
*This was a tough Lactate Session due to the length of session as well as the high rep burpees and box jumps. Tried to stay as consistent as possible. Went U/B on all DU's which was my goal. 
*1:34/1:30/1:33/1:32/1:38
*Burpees are feeling faster

C. 5m Aerodyne For Calories
*167
*This was pretty horrible, but was better than I anticipated. I think 3 more weeks and we will hit the 300FY and have a shot at getting it. 


PM (445p)
A. Run 400m @ 80% x2; rest 2m 
*1:25
*1:26
   +
   Run 400m @ 95% x6; rest 6m
*1:13
*1:13
*1:14
*1:13
*1:13
*1:13
*These felt really good, I think the hill sprints have definately made a difference in my ability to keep a steady pace with little drop off and quick recovery. They hurt, but not like I thought they would. 

B. Kipping HSPU Medley, Deficit-Regional-2 Abmat Strict, rest 3m, x3
*12-8-4/15-8-4/12-6-5
*Next time, use 2 abmats for the scaled strict set. This will help me get more work on my lockout which is important for me. 

Taking a rest day tomorrow and hitting it Thursday. Back felt alright, but don't want to push it on DL tomorrow.

Monday, September 10, 2012

10 September

AM  (10a)
Pool
A. 50m Free, rest 60 sec; x2
B. 25m Underwater Swim, rest 90s; x4
C. "Tully"
4 Rounds for Time:
200m Swim
23 DB Squat Cleans (40#)
*30:51
*The 200m Swims were crushing, they took me about 5:30 for them and it was painful. Had no lungs after the first round. 

PM (3p)
A. FS Progression, 2x5,1x5+ @340#
*340x5/340x5/340x5
*These were heavy, felt a little pull in my back but not too bad, just a little worn out from swimming and the DB Squat Cleans earlier probably. Should be fine tomorrow. 

B1. SA KB Press @ 22x1, 3-6; x2
B2. Weighted Pullups, 40# 6-8
*6/5, 6/6

C. Max L-Sit, rest 90 seconds, x3
*52, 45, 32

D. T2B Progression, Week 3, Day 3
Max Training Sets of 10, rest 60 seconds b/w sets
*12 + 20 on 13th set
=140 Reps

*Good day today, back is a little tight but will stretch and be ready for tomorrow. Really like the mixup of the pool wod's on Mondays. Adds a different dimension. T2B are getting better, really like the program.

Saturday, September 8, 2012

Saturday, 8 September

Training (1p)


A. Clean and Jerk Work
*Worked on the Shankle Complex
*280/295/310(-both jerks)/315(-last jerk)

B. MAP Work
2 sets @ 50, 60
5 min amrap
15 kbs
30 double unders
Old Scores @50% = 4 Rounds, New Score = 4 Rounds
Old Scores @60% = 4+5 KBS, New Score = 4+7KBS
Rest 3 min
*5 muscle-ups during 2 rest periods (Completed both 5/5)

+(rest exactly 3 min before next sets)
2 sets @, 70, 80
5 min amrap
Run 200m
10 burpees
Old Score @70% = 3 + 75m Run, New Score = 3+50m Run
Old Score @80% = 3 + 200m Run, New Score = 3+125m Run

Rest 3m
*4 muscle-ups during 2 rest periods, Completed Both 4/4

+(rest exactly 3 min before next sets)
2 sets @90, 100%
5m amrap
Row 250m
15 box jumps 24"
*90% = 3+205m Row, New Score = 3+30m Row
*100% = 3+3BJ, New Score = 3+175m Row

rest 3m
*3 muscle-ups during 2 rest periods, completed 3/8(max set)

*Overall a really good day. Got to train with Zach which always helps. Look forward to a day off tomorrow and then starting another great week of training.



Friday, September 7, 2012

7 September

Training (2p)

A. PC/FSx2/Thruster x1
*250/260/270(-Thruster)
*Have a hard time keeping my back tight on the thruster, but slowly getting better

B. EMOTM for 5m, 2 Hang Squat Cleans @ 70%
*225 for all, easy

C. Back Squat Progression
*355x5/355x5/355x10
*Felt alright, not as strong as last week but pretty good. 

D. Shoulder Press Progression
*175x5/175x5/175x7

E. Weighted Pullups, 45#; 2 sets of 6-8
*6/6

F. Tester Repeat
*250m Row
25 Burpees
250m Row
25 Burpees
250m Row
*4:49
Old time was 5:05. I am about 18 pounds heavier than last year and I am on the right track if I am able to continue improving times on workouts like these.

Tester Video
https://vimeo.com/49045632

Old Tester from 2011
https://vimeo.com/28793593 

G. T2B Progression, week 3, Day 2
*Pyramid Day
1-16 = 136
*hands were the limiter today. I found that closer grip felt much better on my hands.

Wednesday, September 5, 2012

Wednesday, 5 September

Training (330p)

A. High Hang Power Clean, 3x3
*225/235/245
*Felt fine, stayed lighter and didn't bounce off hips, reset each time from the hang. 

B. DL, 1x5+ @ 415#
*16 Reps
Video
https://vimeo.com/48915920
 *This felt really good this week. Each week has gotten progressively better. 

C. CGBP, 2x5, 1x5+
*275x5/275x5/275x4

D. Strict Muscle-Ups, 4x3
*3/3/3/2

E. 10m AMRAP HSPU (Kipping)
*75

F. T2B Progression, Week 3, Day 1 (5 Max Sets)
1. 30
2. 18
3. 14
4. 12
5. 12


*Overall good day today. Ready for a rest day tomorrow. I am happy with my programming right now and feel like I am on the right track.

Tuesday, September 4, 2012

4 September


AM Session (11a)

A. Snatch; 7x1 Hang Power Snatch + Power Snatch + 2 OHS AFAP, Heaviest Possible, rest 60 seconds.
*185/185/195/195/205/205(-PS/OHS)/205
*These didn't feel great at all. I am just slow under the bar with Hang Power Snatch and Power Snatch in general. Need to get faster. 

B. Max Reps OHS @ 135
*41 Reps. Last year at this time, got 33.

C. Max Reps U/B Muscle-Ups
*11
D. Max Burpees in 1m
*30 

E1. SA KB Press @ 22X1; 3-6/arm x 3; rest 1 min (6/6/6)
E2. Strict CTB chin ups AMRAP/set x 3; rest 1 min (7/6/6)

F. 1 Mile Time Trial
*5:26
This hurt pretty bad, felt solid during the run but just haven't pushed a run that hard in a long time. Happy with my time, not sure I could have gone much faster. If I was fresh maybe could have taken a little time off, but not much. 


PM Session (445p)
10 wall balls
10 chin ups
Airdyne 15 sec max effort + 1 Muscle-Up Immediately Following Aerodyne
rest walk 5 min x 5

*Didn't time the total effort as I went U/B on WB and Pullups and it was the Avg Watts on the Aerodyne that I thought would be the most important number to track. 
1. 1336
2. 1337
3. 1268
4. 1248
5. 1337
*This didn't get bad until about the 4th one. The Muscle-Up was fairly easy, just tough having to get off the AD and go straight there without any breathe.
+
Row 25 sec max effort + 1 Muscle-Up Immediately Following Aerodyne
rest 3:35 x 6
*This was pretty painful after the 3rd sprint. The muscle-up got alot more difficult after the row. This was the first time doing row sprints in a long time. It is a different kind of hurt than the AD but equally as mentally challenging. The last 2 were brutal. I tracked total meters, counted down from 25 seconds, and also tracked average row pace. 
1. 166 meters/1:14.9
2. 170 meters/1:13.4
3. 171 meters/1:12.8
4. 167 meters/1:14.6
5. 165 meters/1:15.4
6. 169 meters/1:13.7


Monday, September 3, 2012

3 Sep

Training (230p)

MAP Work

3m Circuits with 3m Rest of:
10 Lunges
10 KBS
*4 Rounds

1 Muscle-Up
7 Squats
14 Double-Unders
*4+7 AS

Row 10 Strokes
7 GHDs
*3 Rounds

10 Lunges
10 KBS
*4 Rounds

5 Burpees
10 Double-Unders
*6 Rounds

10 Step-ups (24")
5 C2B Pullups
*4 Rounds

10 Abmats
5 Pushups
10 Back Extensions
*3 Rounds

T2B Progression
*Max Sets of Training Sets (8)
17 Sets of 8 with 60 seconds rest between sets
=136