Training (230p)
A. Snatch/Clean and Jerk Tech Work
*Shoulder felt alright but stayed super light and just worked footwork and speed.
B. 10 Pullups, rest 1m, x3
*These felt fine on my shoulder
C. 5 HSPU, rest 30s, x6
*These felt good
D. Muscle-Ups
*Didn't do, the dip was bothering my shoulder
E. Aerodyne
30 Seconds @ 85%
30 Seconds Easy
x15
*Felt fine, did just over 300 calories, went back and forth between 500+ to 125 Watts.
I think the shoulder will be fine by Saturday, it just an external rotation issue. May be from all the muscle-ups and then bench is what kind of set it off. I will do a ton of mobility on it in the next few days.
Wednesday, November 28, 2012
Tuesday, November 27, 2012
28 November
Training (130p)
-->
-->
Run 800m @85-90%
build to a 90% effort single bench press in 2 sets in 3
minutes
*3:15 Run
*Warmed up prior to the run just to make sure my shoulders and chest felt good. No pain, no issues warming up. Came back from the run and easily hit 300# and stopped. Left shoulder felt weird the rest of the workout. Not super painful, just something was right with it. Going to see the witchdoctor tomorrow to get it fixed. Frustrating because I hate benching and the one damn movement I had to practice for was the bench so I didn't rip my shoulder off and here I am with a fucked up shoulder two days before the comp when otherwise never would have benched at all.
+
Agility work for 20 seconds (make up your own course that
lasts this time @90%)
Row sprint 200m @95%
Rest 2 min
x2
*Just worked some 24" over the box jumps with some sled pushes. Kept it fast and not too painful. About 60 seconds of work each set.
+
Run 800m @85-90%
Build up to a set of 5 deadlift @80% effort (don't get crazy
here)
*3:25 Run
*Quickly built to 365 and stopped. Back doesn't feel great on the DL after the run.
Will send my thoughts on how to game the workouts tonite in an email....
Monday, November 26, 2012
26 November
Training (3p)
A. Warm up with agility work/vertical practice
*Worked bounding box jumps and lateral box jumps mixed in with some 40" work.
B. Snatch; build to a snatch @225# fast
*95/135/185/225/225
C. Clean and jerk; build to 285 fast
*185/225/255/285
+
3 sets:
5 front sqauts 265
5 muscle ups
Rest 3 min bw sets
*42 Seconds/40 Seconds/39 Seconds
Training Video
Saturday, November 24, 2012
24 November
Training (1145a)
A. 5 Rounds @ 85%
400m Run
Max Set HSPU (-2)
90s Rest B/W Sets
*1:36/19
*1:36/15
*1:36/11
*1:35/11
*1:35/11
*Total of 67 HSPU, kipped all of them. Lower back got super tight during the final 3 runs.
B. 5 Rounds @ 85%
250m Row
Max Set HSPU (-2)
*49/13
*48/11
*46/10
*45/13
*45/15
*Total of 62 HSPU, kipped all of them. Back felt fine for the row, took 8m rest b/w runs and rows. Easily held 1:33-1:35 on all the rows and probably could of went a little faster and been fine.
*Felt pretty good today, looking forward to a day of rest tomorrow, will hit lots of mobility and be ready for Mon/Tue/Wed and then the Comp.
A. 5 Rounds @ 85%
400m Run
Max Set HSPU (-2)
90s Rest B/W Sets
*1:36/19
*1:36/15
*1:36/11
*1:35/11
*1:35/11
*Total of 67 HSPU, kipped all of them. Lower back got super tight during the final 3 runs.
B. 5 Rounds @ 85%
250m Row
Max Set HSPU (-2)
*49/13
*48/11
*46/10
*45/13
*45/15
*Total of 62 HSPU, kipped all of them. Back felt fine for the row, took 8m rest b/w runs and rows. Easily held 1:33-1:35 on all the rows and probably could of went a little faster and been fine.
*Felt pretty good today, looking forward to a day of rest tomorrow, will hit lots of mobility and be ready for Mon/Tue/Wed and then the Comp.
Friday, November 23, 2012
23 November
Training
AM(1145a)
A. Complete an Oly Total
B. 3 Attempts to establish Snatch
*Warmed up with some 3 position snatch with barbell, then some Muscle Snatch, PS, Squat Snatch and then hit 3 Lifts, 165/185/205.
*Opened at 225, hit it pretty solid. Then moved to 240 and hit it, felt decent. Moved to 255 and missed. Rested about 3 minutes and then tried again and missed. Took weight down to 250 and hit it.
*I think the best plan is to open 225 or 230 and then make 10# jumps to 235 or 240 and then 245 or 250. I know that I am capable of hitting heavier weight but the 3 attempts is definitely a game changer.
C. 3 Attempts to establish C&J
*Joe moved my grip out a few inches on the clean and then jerk and it felt really good. We hit 3 practice attempts at 225/255/275. Need to hit jerks a little lighter just to get that portion warmed up.
*I opened at 275 which was really easy. I then went to 295 and hit that easily. Moved to 315 next and hit that. Felt pretty good. We jumped to 325 to see how that would feel fatigued and I actually missed the clean. Did it again and missed the jerk. Dropped to 320 and hit it.
*The plan is to go 295/310/320. Again, I think there is more there but I will miss a clean every now and then at heavier weights and I want to ensure I get a solid number on the board instead of trying to chase a PR which would take perfection and I am not sure that is feasible with this being my first Oly Total.
D. Rest 15m and then:
Complete Agility Course
Rest 1m
500m Row
*Completed the Agility course in 51 seconds. I took the shuttle much faster and had two mistakes on the box jumps on the way back through. I can go sub 50 with no mistakes. This is about 8 seconds faster than the first time I did it and 2 seconds faster than the last time I attempted.
*Row was miserable. I set it up to countdown from 500m...so I thought, as soon as I started pulling, it started counting down from 600, not 500. So I punished myself for the oversight and made myself go full 600m. I don't know my time but my average pace was 1:25.8. My plan on the 3m row is to hold a 1:31-1:33 pace and that should put me top 3-4.
*Joe was able to come help me out today and work with me on My O-Lifts and was super beneficial. It helped a ton to have him analyze my two lifts. He is super smart and made some small adjustments which made a huge difference. I feel really good about the team around me that is helping me out and it is such a huge asset. Excited for the next 4 months in preparation for Regionals.
I definately think that the hardest part of the total out for the comp will be keeping my ego in check. What I view as my PR's are not accurate when compared to a competition style format. It is VERY different when you can't have 5 attempts at a weight. Many times over the past year, I would put up big numbers but would fail 3-4 times at a weight before hitting it and eventually moving up. I think it would be beneficial to have the mindset of "daily PR's" and only taking x number of attempts of getting it. So if you snatch, you tell yourself how many misses you can have and once you hit that number of misses, your done for the day. This will help wrap my mind around knowing it has to be perfect and I just can't keep snatching over and over again after misses.
PM (445p)
A.
7-5-3
Muscle-Ups
Front Squats (250#)
*2:52
*Did everything U/B and it felt pretty solid. Tried to take much less rest during this but still left some time out there for sure. Will post video tomorrow.
B.
1 Mile Run For Time
*5:41
*In the remainder of 15m, complete a 3RM Bench Press.
*My shoulder/chest was sore from benching 3 days ago. I don't think I did anything to it, but it was just felt a little weird and i really didn't want to push it. I will definitely try and bench Monday or Tuesday but didn't think it was worth taking a chance on the bench. I am fairly confident that the bench will go well.
*I decided to do 3RM DL to see how I should game the jumps.
This felt alright, the Mile Run really made my low back tight and that was rough for the DL's. I went 185/275/335/395/435. 435# for a triple actually didn't feel that great. My back was already tight from the run and this didn't make it any better. The 2nd mile is going to be pretty spicy after the DL's first. Curious to see what you think about gaming strategy for this one.
TRAINING VIDEO
https://vimeo.com/54192320
AM(1145a)
A. Complete an Oly Total
B. 3 Attempts to establish Snatch
*Warmed up with some 3 position snatch with barbell, then some Muscle Snatch, PS, Squat Snatch and then hit 3 Lifts, 165/185/205.
*Opened at 225, hit it pretty solid. Then moved to 240 and hit it, felt decent. Moved to 255 and missed. Rested about 3 minutes and then tried again and missed. Took weight down to 250 and hit it.
*I think the best plan is to open 225 or 230 and then make 10# jumps to 235 or 240 and then 245 or 250. I know that I am capable of hitting heavier weight but the 3 attempts is definitely a game changer.
C. 3 Attempts to establish C&J
*Joe moved my grip out a few inches on the clean and then jerk and it felt really good. We hit 3 practice attempts at 225/255/275. Need to hit jerks a little lighter just to get that portion warmed up.
*I opened at 275 which was really easy. I then went to 295 and hit that easily. Moved to 315 next and hit that. Felt pretty good. We jumped to 325 to see how that would feel fatigued and I actually missed the clean. Did it again and missed the jerk. Dropped to 320 and hit it.
*The plan is to go 295/310/320. Again, I think there is more there but I will miss a clean every now and then at heavier weights and I want to ensure I get a solid number on the board instead of trying to chase a PR which would take perfection and I am not sure that is feasible with this being my first Oly Total.
D. Rest 15m and then:
Complete Agility Course
Rest 1m
500m Row
*Completed the Agility course in 51 seconds. I took the shuttle much faster and had two mistakes on the box jumps on the way back through. I can go sub 50 with no mistakes. This is about 8 seconds faster than the first time I did it and 2 seconds faster than the last time I attempted.
*Row was miserable. I set it up to countdown from 500m...so I thought, as soon as I started pulling, it started counting down from 600, not 500. So I punished myself for the oversight and made myself go full 600m. I don't know my time but my average pace was 1:25.8. My plan on the 3m row is to hold a 1:31-1:33 pace and that should put me top 3-4.
*Joe was able to come help me out today and work with me on My O-Lifts and was super beneficial. It helped a ton to have him analyze my two lifts. He is super smart and made some small adjustments which made a huge difference. I feel really good about the team around me that is helping me out and it is such a huge asset. Excited for the next 4 months in preparation for Regionals.
I definately think that the hardest part of the total out for the comp will be keeping my ego in check. What I view as my PR's are not accurate when compared to a competition style format. It is VERY different when you can't have 5 attempts at a weight. Many times over the past year, I would put up big numbers but would fail 3-4 times at a weight before hitting it and eventually moving up. I think it would be beneficial to have the mindset of "daily PR's" and only taking x number of attempts of getting it. So if you snatch, you tell yourself how many misses you can have and once you hit that number of misses, your done for the day. This will help wrap my mind around knowing it has to be perfect and I just can't keep snatching over and over again after misses.
PM (445p)
A.
7-5-3
Muscle-Ups
Front Squats (250#)
*2:52
*Did everything U/B and it felt pretty solid. Tried to take much less rest during this but still left some time out there for sure. Will post video tomorrow.
B.
1 Mile Run For Time
*5:41
*In the remainder of 15m, complete a 3RM Bench Press.
*My shoulder/chest was sore from benching 3 days ago. I don't think I did anything to it, but it was just felt a little weird and i really didn't want to push it. I will definitely try and bench Monday or Tuesday but didn't think it was worth taking a chance on the bench. I am fairly confident that the bench will go well.
*I decided to do 3RM DL to see how I should game the jumps.
This felt alright, the Mile Run really made my low back tight and that was rough for the DL's. I went 185/275/335/395/435. 435# for a triple actually didn't feel that great. My back was already tight from the run and this didn't make it any better. The 2nd mile is going to be pretty spicy after the DL's first. Curious to see what you think about gaming strategy for this one.
TRAINING VIDEO
https://vimeo.com/54192320
Thursday, November 22, 2012
21 November
Training
AM (5a)
A. 20m Z1 Run
*This was alright, my knees and calves were a little tender from yesterday but not too bad.
PM (3p)
A. Did some tech work and kept it really light. Shoulders and whole body was pretty beat up from earlier in the week.
B. Did about 90 minutes of Mobility. This included a 10m Paleo Squat which was fairly miserable. Lots of Voodoo Band work which was a good change up.
Excited for Total on Friday, should give us a good idea of what will happen at the Outlaw Open.
AM (5a)
A. 20m Z1 Run
*This was alright, my knees and calves were a little tender from yesterday but not too bad.
PM (3p)
A. Did some tech work and kept it really light. Shoulders and whole body was pretty beat up from earlier in the week.
B. Did about 90 minutes of Mobility. This included a 10m Paleo Squat which was fairly miserable. Lots of Voodoo Band work which was a good change up.
Excited for Total on Friday, should give us a good idea of what will happen at the Outlaw Open.
Tuesday, November 20, 2012
Tuesday, 20 November
Training
AM (1030a)
Run 10 min z1
*Just over a mile
+
run 30 second @85%
run 30 seocnds @50%
x15
*Feet started hurting towards the end, surprising how quickly you lose the capacity to run when you don't do it for a while.
+
Run 10 min z1
*Just over a mile
*Did this workout with Jess which is like a damn dump truck trying to run with a ferrari but I think I kept it pretty close to 85%
PM (230p)
A. Bench press 5, 5, 5, 3, 3, 3; rest 2 min
*245/265/280
*Stopped after 3rd set, just benched on Sunday and felt fine, just don't want to push it.
+
5 rounds for time:
Front rack carry 185# 25 meters
7 hspu
*3:22
*4th set of HSPU were much tougher than I thought.
Rest 10 min
12-9-6
Deadlift 225
HSPU
*2:22
*This felt alright, lower back got a little tight towards the end.
Training Video
Monday, November 19, 2012
19 November
Training (230p)
A. Warm up with vertical jumps/agility circuit prep work (20
min, non
fatigued, no forced reps, keep them fast and explosive for
all)
*Did 1/2 agility course down and back EMOTM for 5 minutes. Tried to work speed. Felt fast.
B. Snatch; 2, 2, 1, 1; rest 2 min (don't try to set any
records here,
just build confidence under heavy loads for both and start
to figure
out your openers)
*A little fatigued from yesterday's Oly Session but still felt fast under the bar.
*225(+,-)/230(+,+)/240(+)/245(-)
*240 Felt really solid, elbow just fucked me.
C. Clean and jerk 2, 2, 1, 1; rest 2 min
*255/255/275(jerk only)/300(jerk only)
*Body was already fatigued from yesterday's C&J Session with Tom and wanted to make sure I still had some in the tank for the Lactate work, so I just jerked from the rack.
D. Deadlift 3, 3; rest 2 min (90% effort)
*435/435
*Felt pretty good
+
5 sets @95%
6 Front squat 250# from floor
Amrap unbroken muscle ups
Row 250m @100%
rest 5 min bw sets actively on the airdyne
*Set 1: 6 FS/7 Muscle-Ups/38s Row
*Set 2: 6 FS/7 Muscle-Ups/35s Row
*Set 3: 6 FS/7 Muscle-Ups/39s Row
*Set 4: 6 FS/7 Muscle-Ups/49s Row
*Set 5: 6 FS/6 Muscle-Ups/48s Row
*FS felt alot better than 10 days ago when I played with this. Muscle-ups also felt good. This was definately a tough day but feeling great about training.
Training Video
Sunday, November 18, 2012
18 November Training
Training
AM(7a)
A. 40m Z1 Aerodyne
*180 Average Watts
*560 Cals
B. 15m Hamstring Mobility
PM(130p)
A. 60m Oly Skill and Mobility
B. Quickly build to a snatch double.
*155/185/205/225/240(+,-),240(pr)
C. Quickly build to a clean and jerk double. 2 cleans, 1 jerk.
*185/225/255/280/300
Felt good today and really liked training doubles. Never done it before and can see huge benefits.
AM(7a)
A. 40m Z1 Aerodyne
*180 Average Watts
*560 Cals
B. 15m Hamstring Mobility
PM(130p)
A. 60m Oly Skill and Mobility
B. Quickly build to a snatch double.
*155/185/205/225/240(+,-),240(pr)
C. Quickly build to a clean and jerk double. 2 cleans, 1 jerk.
*185/225/255/280/300
Felt good today and really liked training doubles. Never done it before and can see huge benefits.
Saturday, November 17, 2012
17 November
Training (1145a)
A. Box Jump Gauntlet + Shuttle Run(5-10-15-20) + BJ Gauntlet
*55 Seconds
B. 20m Amrap
20 Thrusters (135#)
20 Pullups
20 Burpees
*4 + 6 Pullups
*Thrusters started getting my back tight during round 3. Broke Thrusters 8-6-6, 5-5-5-5, 5-5-5-5, 5-4-4-4-3, 6-4-3-3-4. Pullups were all 12-8. Burpees were pretty slow.
C. Bench Press
5-5-5-3-3
*225/250/275/290/300
*Just trying to build a little capacity before the comp.
Overall, not too bad of a day today. The body was still pretty banged up from the DL/BJ workout earlier in the week and I was pretty nervous as to how my back was going to hold up during this. Rested, I think 5 rounds is an outside shot, you would have to bleed for it, but I think it is possible for me.
Training Video
https://vimeo.com/53786163
A. Box Jump Gauntlet + Shuttle Run(5-10-15-20) + BJ Gauntlet
*55 Seconds
B. 20m Amrap
20 Thrusters (135#)
20 Pullups
20 Burpees
*4 + 6 Pullups
*Thrusters started getting my back tight during round 3. Broke Thrusters 8-6-6, 5-5-5-5, 5-5-5-5, 5-4-4-4-3, 6-4-3-3-4. Pullups were all 12-8. Burpees were pretty slow.
C. Bench Press
5-5-5-3-3
*225/250/275/290/300
*Just trying to build a little capacity before the comp.
Overall, not too bad of a day today. The body was still pretty banged up from the DL/BJ workout earlier in the week and I was pretty nervous as to how my back was going to hold up during this. Rested, I think 5 rounds is an outside shot, you would have to bleed for it, but I think it is possible for me.
Training Video
https://vimeo.com/53786163
Friday, November 16, 2012
16 November
Training (3p)
*Hamstrings and Back are really tender today from deadlifts.
A. Power snatch; build to a max in 4 attempts
*195/210/220/225(caught pretty close to parallel but gave myself the benefit of the doubt)
B. Power clean; build to a max in 8 min
*305
*Feel like my PC has really dropped off since about 3-4 months ago.
C. 8 min amrap power cleans @90% of A
*16 Reps
*This didn't feel good at all, had no pull towards the end.
+
Row 20 min easy pace
*4,650m
Thursday, November 15, 2012
15 November
Training
AM (730a)
20m Z1 Aerodyne + 15m Hamstrings
*153 Average Watts/255 Calories
AM (1030a)
21-15-9
DL 315#
Box jump 30"
(compare to the 5:02 from 2011 games regionals)
*6:52
*This was interesting. 2nd set of DL, hamstrings and glutes just stopped working. Have no idea what is going on. Low back was a little tight at the end but just couldn't pull. Breathing was really limiting during this. Pretty frustrated but glad this was tested now so we can fix it.
DL/Box Jump Video
https://vimeo.com/53612959
*This was interesting. 2nd set of DL, hamstrings and glutes just stopped working. Have no idea what is going on. Low back was a little tight at the end but just couldn't pull. Breathing was really limiting during this. Pretty frustrated but glad this was tested now so we can fix it.
DL/Box Jump Video
https://vimeo.com/53612959
PM (5p)
A. 30 muscle ups for time
*6:08
*PR by 1:44 which is good but still frustrating as I know I can do this faster. I broke them up: 8-4-4-3-3-3-1-1-1-1-1
*6:08
*PR by 1:44 which is good but still frustrating as I know I can do this faster. I broke them up: 8-4-4-3-3-3-1-1-1-1-1
+
Airdyne 1 min max calories
Rest 5 min
x3
*61/49/52
*These hurt pretty bad, felt decent about 10m after finishing, curious to see how I feel in the morning.
*61/49/52
*These hurt pretty bad, felt decent about 10m after finishing, curious to see how I feel in the morning.
(all out efforts each one, no pacing)
Wednesday, November 14, 2012
14 November
Training (5p)
10m Row + 30m Mobility
*Body was a little beat up from Tuesday so rested today and did mobility to prep for tomorrow's double.
10m Row + 30m Mobility
*Body was a little beat up from Tuesday so rested today and did mobility to prep for tomorrow's double.
Tuesday, November 13, 2012
13 November
Training
AM(5a)
A. 45m Z1 Aerodyne
*601 Calories/171 Average Watts
*Stopped at 45 because my legs were starting to get pretty fatigued and I didn't think it was staying a Z1 effort anymore. I think I will easily be able to work up to 60m sessions, it just might take a week or so.
B. 10m Mobility and Hamstring Work
PM (1p)
A. 1 Set U/B Ring Dips
*35
B1. 50 Strict HSPU For Time; rest 0s
*9:29
*These were really bad, it has been months since I worked these last. I made the decision a while back to just get great at kipping and take the chance that I won't need to do strict. It is probably a necessary evil to add these back in. B2. 50 Kipping HSPU For Time (1 set each, breakdown times for each)
*7:48
*These felt pretty decent considering I had done 50 strict prior to this as well as the ring dips.
Rest 2 hours
Worked with Joe on skills/drills for about 90 minutes. Worked the presses as well as the snatch. I really think it is going to make a big difference in the long run. Lots of great info and tweaks that should help. Nothing heavy, just skills.
30m Z1 AD
*Just pedaled, didn't keep track of anything but to keep the pedals moving...
TRAINING VIDEO
https://vimeo.com/53466922
AM(5a)
A. 45m Z1 Aerodyne
*601 Calories/171 Average Watts
*Stopped at 45 because my legs were starting to get pretty fatigued and I didn't think it was staying a Z1 effort anymore. I think I will easily be able to work up to 60m sessions, it just might take a week or so.
B. 10m Mobility and Hamstring Work
PM (1p)
A. 1 Set U/B Ring Dips
*35
B1. 50 Strict HSPU For Time; rest 0s
*9:29
*These were really bad, it has been months since I worked these last. I made the decision a while back to just get great at kipping and take the chance that I won't need to do strict. It is probably a necessary evil to add these back in. B2. 50 Kipping HSPU For Time (1 set each, breakdown times for each)
*7:48
*These felt pretty decent considering I had done 50 strict prior to this as well as the ring dips.
Rest 2 hours
Worked with Joe on skills/drills for about 90 minutes. Worked the presses as well as the snatch. I really think it is going to make a big difference in the long run. Lots of great info and tweaks that should help. Nothing heavy, just skills.
30m Z1 AD
*Just pedaled, didn't keep track of anything but to keep the pedals moving...
TRAINING VIDEO
https://vimeo.com/53466922
Monday, November 12, 2012
12 November
Training (2p)
A. Squat snatch; build to a max (12 min max to establish
lift after warming up)
*225/240/255x/255x/255/260x/260
B. 20 snatch for time @77% of A
*200# (4:51)
*2 misses, kept having to chase it forward
+
50 back squat for time 265#
*4:11
*Broke this up, 18/13/11/8
*Felt pretty decent today, haven't snatched 260# in a few months. Back Squats felt heavy but they have always felt like that.
TRAINING VIDEO
Sunday, November 11, 2012
11 November
Training (730a)
A. 25m Z1 AD
*177 Average Watts/343 Cals
*Felt fine, not sure where exactly Z1 is on this but probably fairly close here.
B. 10m Mobility/Stretching on my hamstrings
*Continues to be the focus of effort
A. 25m Z1 AD
*177 Average Watts/343 Cals
*Felt fine, not sure where exactly Z1 is on this but probably fairly close here.
B. 10m Mobility/Stretching on my hamstrings
*Continues to be the focus of effort
Saturday, November 10, 2012
10 November
Training (12p)
A. Box Jump + 5-10-15-20 Shuttle, Row 3m For Max Distance
*1:14 with no row
rested 5m
*1:06 + Row (934 Meters/1:34 pace)
*This felt pretty good, had more time than I thought after the BJ and shuttle run. Can go harder on the Row and will be pretty close to 1,000m when it counts.
B. Build quickly to max vert
*50.5"
*This felt alright, first time trying this in months so didn't push too much. Just going to sprinkle it in every once in a while to make sure I can still jump. This was from standing still, no step.
C. 12-9-6
Muscle-Ups
Front Squats (250#, from the ground)
*9:35
*This didn't feel that great, obviously since I was well over the 8m cap. Muscle-Ups went 6-2-2-2, 2-2-2-2-1, 3-3-3. Front Squats were 7/5, 5/4, 6. I rested for over 5m during this workout. Just couldn't breathe, pretty frustrating because this workout needs to be managed better especially since I should be alright because of the FS. I think the FS are going to crush some smaller guys but I need to be way better about resting shorter. Glad I felt this because it was way different than I thought it would be.
Box Jump (50.5")
https://vimeo.com/53341038
12-9-6 WOD Video
https://vimeo.com/53344748
A. Box Jump + 5-10-15-20 Shuttle, Row 3m For Max Distance
*1:14 with no row
rested 5m
*1:06 + Row (934 Meters/1:34 pace)
*This felt pretty good, had more time than I thought after the BJ and shuttle run. Can go harder on the Row and will be pretty close to 1,000m when it counts.
B. Build quickly to max vert
*50.5"
*This felt alright, first time trying this in months so didn't push too much. Just going to sprinkle it in every once in a while to make sure I can still jump. This was from standing still, no step.
C. 12-9-6
Muscle-Ups
Front Squats (250#, from the ground)
*9:35
*This didn't feel that great, obviously since I was well over the 8m cap. Muscle-Ups went 6-2-2-2, 2-2-2-2-1, 3-3-3. Front Squats were 7/5, 5/4, 6. I rested for over 5m during this workout. Just couldn't breathe, pretty frustrating because this workout needs to be managed better especially since I should be alright because of the FS. I think the FS are going to crush some smaller guys but I need to be way better about resting shorter. Glad I felt this because it was way different than I thought it would be.
Box Jump (50.5")
https://vimeo.com/53341038
12-9-6 WOD Video
https://vimeo.com/53344748
Friday, November 9, 2012
9 November
Training (230p)
A. Back Squats, 325#, 10x2, rest 60s
*Complete, felt fairly easy this week
B. Bench Press
*185/225x6/6/6, 275x3/3/3
*Felt easy but just wanted to get used to it before going any heavier and ripping my shoulder off.
C.
3 Rounds
500m Row
15 Ring Dips (Muscle-Up into RD)
10 Fat Bar Clean and Jerks (185)
*12:35
*Felt alright, breathing got a little tough during the C&J and the FB was a gamechanger for sure.
Training Video
https://vimeo.com/53337421
A. Back Squats, 325#, 10x2, rest 60s
*Complete, felt fairly easy this week
B. Bench Press
*185/225x6/6/6, 275x3/3/3
*Felt easy but just wanted to get used to it before going any heavier and ripping my shoulder off.
C.
3 Rounds
500m Row
15 Ring Dips (Muscle-Up into RD)
10 Fat Bar Clean and Jerks (185)
*12:35
*Felt alright, breathing got a little tough during the C&J and the FB was a gamechanger for sure.
Training Video
https://vimeo.com/53337421
Thursday, November 8, 2012
8 November
Training (130p)
A. SP(1-2)/PP(3-4)/PJ(6-8)
*195(2-4-7)/205(2-4-7)/215(PR)(2-4-6)
B. Open WOD Re-Test From 2011
10m AMRAP
60 Bar Facing Burpees
30 OHS (115)
10 Muscle-Ups
*131 Reps
*Did 119 reps, 2 years ago 12 pounds lighter so I am pleased with the improvement. Kept a solid pace through the burpees and finished with about 5:35 to go. Hit my OHS U/B and then rested a good amount before hitting Muscle-Ups. Went 6/4 on muscle-ups and had 2:25 left to hit burpees. Breathing was tough, just don't feel like I am conditioned for this type of workout.
A. SP(1-2)/PP(3-4)/PJ(6-8)
*195(2-4-7)/205(2-4-7)/215(PR)(2-4-6)
B. Open WOD Re-Test From 2011
10m AMRAP
60 Bar Facing Burpees
30 OHS (115)
10 Muscle-Ups
*131 Reps
*Did 119 reps, 2 years ago 12 pounds lighter so I am pleased with the improvement. Kept a solid pace through the burpees and finished with about 5:35 to go. Hit my OHS U/B and then rested a good amount before hitting Muscle-Ups. Went 6/4 on muscle-ups and had 2:25 left to hit burpees. Breathing was tough, just don't feel like I am conditioned for this type of workout.
Wednesday, November 7, 2012
7 November
Training (230p)
1m Single Unders
1m AD
1m Row
1m Run
x15
*This felt good, not sure how it will affect my conditioning but in theory, should help.
1m Single Unders
1m AD
1m Row
1m Run
x15
*This felt good, not sure how it will affect my conditioning but in theory, should help.
Tuesday, November 6, 2012
6 November
Training (1p)
A. No Hands, No Feet Snatches
*Worked up and hit 225#. Felt much faster and better than last week.
B. Lactate
5 Heavy TnG PC
5 U/B Muscle-Ups
25 Calories AD
rest 4m, x3
*225-5-25 (1:14)
*235-5-25(1:10)
*235-5-25(1:14)
*Muscle-Ups got tough but was able to do U/B which means they are slowly getting better.
C. Lactate
1L Prowler (90#)
10 Burpees
10 HSPU U/B
rest 4m, x3
*5 HSPU and then fell off wall (1:14)
*10 HSPU (1:40)
*10 HSPU (1:38)
D. 50 HSPU For Time
*4:34
A. No Hands, No Feet Snatches
*Worked up and hit 225#. Felt much faster and better than last week.
B. Lactate
5 Heavy TnG PC
5 U/B Muscle-Ups
25 Calories AD
rest 4m, x3
*225-5-25 (1:14)
*235-5-25(1:10)
*235-5-25(1:14)
*Muscle-Ups got tough but was able to do U/B which means they are slowly getting better.
C. Lactate
1L Prowler (90#)
10 Burpees
10 HSPU U/B
rest 4m, x3
*5 HSPU and then fell off wall (1:14)
*10 HSPU (1:40)
*10 HSPU (1:38)
D. 50 HSPU For Time
*4:34
Monday, November 5, 2012
5 November
Training (2p)
A. Front Squats, 10x2, rest 60s
*Completed with 280#
B. Modified Rowing Eva
5 Rounds
1k Row
30 KBS (2)
30 T2B
*39 Minutes
*Going to start working hard on my endurance and most mondays will be a 30+ minute workout to try and accomplish this. Not going to try and kill myself, but just stay consistent and use movements that I am not very good at, which is why I put T2B in there.
Felt pretty good on this, all rows were 4m or less. KBS were 30 -18/12- 12/11/7- 14/10/6 - 30. T2B were 10/10/10 - 8/8/8/6 - 7/6/5/4/4/4 - 9/7/6/4/4 - 9/7/8/6. Overall happy with how I felt.
C. EMOTM For As Long as Possible. 12 Meter U/B HS Walk.
*Made it 9 Rounds
A. Front Squats, 10x2, rest 60s
*Completed with 280#
B. Modified Rowing Eva
5 Rounds
1k Row
30 KBS (2)
30 T2B
*39 Minutes
*Going to start working hard on my endurance and most mondays will be a 30+ minute workout to try and accomplish this. Not going to try and kill myself, but just stay consistent and use movements that I am not very good at, which is why I put T2B in there.
Felt pretty good on this, all rows were 4m or less. KBS were 30 -18/12- 12/11/7- 14/10/6 - 30. T2B were 10/10/10 - 8/8/8/6 - 7/6/5/4/4/4 - 9/7/6/4/4 - 9/7/8/6. Overall happy with how I felt.
C. EMOTM For As Long as Possible. 12 Meter U/B HS Walk.
*Made it 9 Rounds
Sunday, November 4, 2012
Sunday, 4 November
Training (2p)
Able to work with Tom today on the Snatch. Worked up to a Pause below the knee and then snatch first. Worked up to 240#. We then dropped back down and came from the floor without the pause. Worked up to 260# and then missed 2x at 267#. Felt better today, just need to keep hitting this and working it for the next few weeks.
Able to work with Tom today on the Snatch. Worked up to a Pause below the knee and then snatch first. Worked up to 240#. We then dropped back down and came from the floor without the pause. Worked up to 260# and then missed 2x at 267#. Felt better today, just need to keep hitting this and working it for the next few weeks.
Friday, November 2, 2012
2 November
Training (3p)
A. 25m To Establish 1rm Snatch
*155/185/205/225/240/255(x)/255(x)/255(x)
*Felt good about today, first time snatching heavy in a long time. 255 felt great on the pull and I have lots more room to pull just had trouble stabilizing overhead which makes sense from long layoff.
B. 10x2 Back Squats @ 315#, rest 60s
*Complete, was able to stay pretty fast throughout.
C. 20 Clean and Jerks For Time @ 185#
*1:54
*8/2/2/2/2/2/2
*Just took too much rest here between reps. Can go much faster and will test this again in a few more weeks.
D. HSPU Capacity Work
50 For Time (4:42) - 12/9/9/6/5/5/4
Rest 2m
30 For Time (3:39)
Rest 2m
15 For Time (1:02)
Good day today, have been sick for the past 3 or 4 days with a headcold but didn't affect me today at all. I need to refocus and start hitting things with a little more intensity.
A. 25m To Establish 1rm Snatch
*155/185/205/225/240/255(x)/255(x)/255(x)
*Felt good about today, first time snatching heavy in a long time. 255 felt great on the pull and I have lots more room to pull just had trouble stabilizing overhead which makes sense from long layoff.
B. 10x2 Back Squats @ 315#, rest 60s
*Complete, was able to stay pretty fast throughout.
C. 20 Clean and Jerks For Time @ 185#
*1:54
*8/2/2/2/2/2/2
*Just took too much rest here between reps. Can go much faster and will test this again in a few more weeks.
D. HSPU Capacity Work
50 For Time (4:42) - 12/9/9/6/5/5/4
Rest 2m
30 For Time (3:39)
Rest 2m
15 For Time (1:02)
Good day today, have been sick for the past 3 or 4 days with a headcold but didn't affect me today at all. I need to refocus and start hitting things with a little more intensity.
Thursday, November 1, 2012
1 Nov
Training (5p)
Had to train later due to some things going on earlier in the day. Definately a creature of habit as training in the evening threw me off a little bit. Decided to repeat the Regional WOD 6 that kept me out of the games last year. Not much changed, felt like I went faster but in the end, still a slow time.
3 Rounds:
7 DL (345)
7 Muscle-Ups
3 Rounds:
21 T2B
21 WB
100" Farmers Walk (Red/Blue, in each hand)
28 Burpee Over The Box (24")
100" Farmers Walk
3 Muscle-Ups
*19:11
Muscle-Ups were what took up majority of the time. Split all 3 rounds up 3/2/2.
Had to train later due to some things going on earlier in the day. Definately a creature of habit as training in the evening threw me off a little bit. Decided to repeat the Regional WOD 6 that kept me out of the games last year. Not much changed, felt like I went faster but in the end, still a slow time.
3 Rounds:
7 DL (345)
7 Muscle-Ups
3 Rounds:
21 T2B
21 WB
100" Farmers Walk (Red/Blue, in each hand)
28 Burpee Over The Box (24")
100" Farmers Walk
3 Muscle-Ups
*19:11
Muscle-Ups were what took up majority of the time. Split all 3 rounds up 3/2/2.
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