30 January

Training

AM (1020a)

5 TnG power clean 185#
Sprint 100m @95%
Rest 3 min
x4
*37/34/34/34 Seconds
*This felt good, ran inside with a 20m turnaround. 
*Power cleans were super light and fast, both at 185 and 205. 

+
5 TnG power clean 205#
Airdyne sprint 20 seconds @95-100%
Rest 3 min
x4
*1288 Avg Watts
*1238
*1184
*1219
*All 4 were better than last week. They still hurt but weren't as bad. Feel really strong and able to push hard for the entire 20s, watts still climbing last few seconds, no drop off. 

+
Row sprint 20 seconds @100%
Rest 3 min
x5
*Man these hurt. Average row times were: 
*1:13.5
*1:13.5
*1:13.5
*1:16.3
*1:17.5
*These hurt worse than last week probably because of the power cleans instead of DL's. My pull was fatigued from the Power Cleans earlier. The extra one this week made this even more painful. 


*Felt really good this morning. Shoulder and elbow feel alot better. Going to get worked on this afternoon but I didn't feel any discomfort during training. PC felt great, recovered as well as can be expected on the AD and row, feel very confident on both the AD and the Rower.


PM (420p)

Row 2k @85%
Rest 4 min
x3
*7:27(1:51.8 Average Pace)
*7:27(1:51.7 Average Pace)
*7:26(1:51.5 Average Pace)
I used 85% of my 2k PR which was 6:31, this gave me an average pace needed of 1:52. Wasn't too terrible, I didn't warm-up like I usually do which made the 1st row a little harder than it needed to be. Was breathing hard after the last row but recovered quick. 

29 January

Training 

AM (1030a)

On the min for 20 min:
Odd- 4 muscle ups
Even- 4 parallete hspu
*Subbed Hips To Rings instead of MUps because of shoulder. 
*HSPU felt really good. Kipped all of them. 

+
On the min for 20 min:
Odd- 8 CTB chin ups
Even- 10 ring dips
*Subbed Strict Pullups (4)
*Subbed 10m HS Walk

*Was frustrating this morning because the shoulder felt good but just couldn't catch in the muscle-up without it being uncomfortable. Didn't want to take any chances so just subbed some different movements. Talked to my PT/Chiropractor and he is pretty sure it is my bicep tendon and he will work on it tomorrow. It feels better already but it is still annoying to have to change shit in my program. It's been a while since I have tweaked anything so I guess I should be thankful it is something small.

PM (345p)

5 rounds for time:
5 deadlift 345#
50 double unders
*4:16
*This felt really good. Made one mistake on DU's so not sure I could do it much faster.

PM Training Video
https://vimeo.com/58495612

28 January

Training (2p)

A. Deficit deadlift @41x1 - 3, 3, 3, 3, 3; rest 3 min (2-4" platform)
*360/380/400/410/420
*Felt pretty good, tough to stay tight at the beginning of the pull from that deficit. 

B. Squat snatch from high blocks; build to a moderate effort single
*Built quickly to 225# and hit it twice. Lots more there but my L Shoulder was still giving me some problems. Frustrated that the snatch bothered it. 

C. Drop to 85% of B and perform 1 rep on the 30 seconds from high
blocks for 25 reps
*Stayed light and went with 185#, had a couple misses but it was light and felt fast. I just didn't fight any that were a little forward because of my shoulder. 

+
Airdyne 20 min z1
*240 Average Watts/ 361 Calories
*Felt fine, a little boring but legs were good. 

*I can tell how healthy I have been because it is messing with my head that I have a little tweak in my shoulder. I am not used to little issues like this. I will rest it tonite and see what happens tomorrow. A ton of gymnastics volume that I really don't want to put off but I am not going to take chances if it is sore or unstable in the morning.


Training Video
https://vimeo.com/58414127

27 January

Training (3p)

A. TnG squat clean; build to a 5rm
B. Amrap unbroken muscle ups x4; rest 45 seconds
*Didn't do parts A/B due to some Left Shoulder Pain
*It wasn't too bad but didn't want to take any chances. 

+
5 sets for max reps:
1 min front squat 255#
1 min CTB chin ups (Subbed T2B)
1 min double unders
Rest 3 min bw sets
*This felt good, stayed fairly consistent other than T2B. 
Front Squat Reps: 15/14/14/14/14
T2B Reps: 31/26/23/21/19
DU Reps: 108/112/101/104/98

25 January

Training 

AM(11a)
A. Speed deadlift @65% 1rm; 3 reps x12 sets; rest 45 seconds bw sets
(reset each rep, not TnG)
*Used 315# for all, didn't mix my grip. Dead pulls made this a little tougher than I thought it would be. 

B. Hang squat snatch from below the knee; build to a 3rm
*worked up to 205#, lots more there but my left shoulder was bothering me. Not sure what the deal was, has never bothered me before. It only was uncomfortable trying to bring the bar back down from ohd. Stayed conservative. 

C. 15 squat snatch for time 205#
*3:59
*Of course missed my first one which I focused not too...then hit the next 11 pretty quick. Got hung up and missed 12 and 14 which was frustrating. It took me almost 7 minutes to hit 20 at this weight a few weeks ago so under 4 for 15 is good for me but I can definitely do this much faster. 

AM Training Video
https://vimeo.com/58207571 
 

PM(4p)
A. Behind the neck push press 6, 6, 6, 4, 4, 4; rest 2 min
*225/245/255/265/275/290
*Was curious to see how this felt on my shoulder and started pretty light. It didn't bother it too much at all. 

B. Split jerk 3, 3, 3, 3, 3; rest 2 min (80% effort...not tough)
*Used 225# for all and I tried to just get clean reps. Felt better than it did with the clean and jerk last Friday so that was a plus. 

+
5 rounds for time:
Row 350m
10 burpees
*8:22
*I thought this was going to hurt more than it did. Felt pretty good here. Would be very curious as to how much faster this can be done. I felt that I pushed the rows pretty hard...I guess looking back, I may have been able to go a bit faster but wouldn't have been able to stay quick on my burpees. 
Rows were: 
-1:44 Average
-1:46
-1:45
-1:44
-1:38

Good day today, I am going to rest tomorrow and hit tomorrow's wod Sunday with a big group of guys. Let me know if you have any issues with this.

PM Training Video
https://vimeo.com/58226791 

23 Training

AM (10a)

Hit Flight Simulator prior to warming up to see how DU's felt. I haven't focused much on DU's and it showed a little on Sunday. The 300 DU's in the past wouldn't have been an issue but I had to stop with sets of 40 due to shoulder fatigue. 2x/week of flight simulator will fix that problem. 
10-20-30-40-50-40-30-20-10
U/B Sets of DU's. Must stop in between sets. 
*3:00
*No mistakes, felt good, just got fatigued on the last 3 sets and it slowed me down. I think my best time is 2:44 so not far off. 

5 TnG deadlift
Sprint 100m @95%
Rest 3 min
x4
*335-33 seconds/355-33s/355-33s/355-32s
*Ran inside with 20m turnarounds

+
5 TnG deadlift
Airdyne sprint 20 seconds @95-100%
Rest 3 min
x4
*355-1142 Avg Watts/355-1162avg/355-1304avg/355-1178
*Number 3 and 4 hurt pretty bad. #3 the monitor turned off when I sat down so I got about a 4 second break before going which is why it was so high. Felt strong on these, didn't have any drop off at the end of the 20s, was able to build for the first 5-6 seconds and then stay strong for the entire 20s.

+
Row sprint 20 seconds @100%
Rest 3 min
x4
*Just kept track of average pace
*1:13.5/ 1:12.4/ 1:13.5/ 1:14.6
*I had never seen anything under 1:11 on the rower before as far as pace goes. For the first 2 rounds, I was able to keep it at 1:09 for about 10 seconds. Felt super strong on this today. It hurt worse than I thought it would but as always, the rower never gets easy, the better I get at it, the harder I can row which makes it hurt worse. How the hell does that make any logical sense whatsoever? As you get better at things, they should become easier...The AD and the Rower really missed the boat on this logic. 
*I can only hope that HQ puts some row sprint intervals in at Regionals. They won't, but at least I can hope. Its the least they can do for me with the 100s of HSPU they have programmed the last few years. 



PM (330p)
10 min amrap @85%
Run 200m
10 wall balls
10 kb snatch 1.5 pood
*5 Rounds

Rest 5 min
10 min amrap @85%
Row 250m
10 hang squat clean 95#
5 ghd sit ups
*4+250m Row

rest 5 min
10 min amrap @85%
3 wall walks
Airdyne 20 calories
40 double unders
*4+3 Wall Climbs

*MAP Session felt good today, I think I am getting much more familiar with the 85% and can hold that pace the entire time. 

22 Jan

Training (AM Session, 11a)

AM
On the min for 16 min:
Odd- 4 muscle ups
Even- 8 hspu
*These felt good. Kipped all HSPU

+
On the min for 16 min:
Odd- 8 CTB chin ups
Even- 12 ring dips
*C2B felt really smooth. Ring dips were fine. 

+
On the min for 16 min:
Odd- 10 knees to elbow
Even- 12 hand release push ups
*Both felt fine.

PM (5p)
10-8-6-4-2
Hang power clean 235#
Box jumps 36"
*5:00
*Cleans went (10/3-3-2/6/4/2)
*If I didn't screw up the set of 8, this would have been about 30 seconds faster

Training Video
https://vimeo.com/57981264



*Pretty solid day today, gymnastics work is paying off as everything went pretty easy today. I am starting to think that even at 240# I can still be competitive at any workout that gets thrown my way no matter what gymnastics/ballerina bullshit they add.

21 January

Training (245p)

A. Deficit deadlift @41x1 - 5, 5, 5; rest 3 min (2-4" platform)
*315/345/375
*Should have started a little heavier but a legit 4 second pause is no joke with this deficit. 

B. Squat snatch; build to a moderate effort single
*Worked quickly to 225 and hit it twice. No misses. 

C. 185 squat snatch; 1 rep on the 20 seconds x20 reps
*Complete, much easier than I anticipated. 

+
Airdyne 10 min z1
*Complete

+
Airdyne 1 min @85%
Airdyne 1 min @50%
x15
*Complete (580 Calories/360-390 Watts for 85% and 190-200 watts for 50%
*Lots of lactic acid in my quads but got better as I went along.
+
Airdyne 10 min z1
*Complete

Training Video
http://vimeo.com/57893151 

Felt good to not miss any snatches today. Didn't feel super good and a little shaky on some of the catches but felt really fast under the bar.

20 January

Training (2p)

15m AMRAP:
15 Muscle-Ups
150 Wallballs
300 Double Unders
*1+11 Muscle-Ups
*This felt pretty good today, more painful that I thought it would. Lungs are still on fire 30 minutes later but I think I paced it well. Broke 1st Set of Muscle-Ups 11-2-2 and then broke Wallballs 3-4 times. Shoulders and breathing were pretty bad picking up the rope but broke into 30s and 40s for with short breaks. Did 3-2-2-2-1-1 for my 11 muscle-ups in 2nd Round.

*If I did this again, I may be able to get through muscle-ups in 2nd round but not much further.

18 January

Training (230p)
 
A. Build to a max height box jump
*Worked up to 51". Surprised this is all I got today, feel like I have done much more than that in the past. 

B. Squat snatch; build to a tough single (3 attempts above 90% of best
1rm for both lifts)
*Built to 250# and missed 3 attempts. No misses thru 240#. Didn't feel horrible, just a little soft in the catch I guess. 

C. Clean and jerk; build to a tough single
*Worked to 315#. The clean felt heavier than it has in the past. Seems like it has a been a little bit since I have C&J. 

*Not super pumped about the outcome of today. I had anticipated feeling a little stronger coming off a rest day. Did a ton of mobility yesterday and today and actually felt pretty fast under the bar but just stalled when I got to the heavier loads. Should be good to go for last workout of the cycle this weekend.

16 January

Training (230p)

15 min amrap @85%
Row 250m
15 OHS 95#
15 CTB chin ups
30 double unders
*4+50m Row
*This felt alright, C2B didn't feel that great but it has been a little while since I have done them. 

Rest 5 min

15 min amrap @85%
Run 200m
15 thrusters 95#
15 toes to bar
15 burpees
*3+15 Thrusters
*This felt fine, I was afraid my back would get tight but it felt great the whole time. Thrusters and T2B I split into two sets and just stayed moving on burpees. 

rest 5 min

15 min amrap @85%
Airdyne 15 calories
15 hang squat clean 95#
15 chin ups
15 sit ups
*4+2c AD
*This felt pretty good. I feel like I stayed really close to 85% here and was able to stay really consistent through all 3 workouts. Was breathing heavy after each 15m workout but recovered quickly and had lots more at the end. 

*HS Walking Practice
 

Training (230p)

A. Squat snatch from low blocks; 3 reps on the min for 20 min @50-65% 1rm
*Used 165# and it felt good. Lower back started to get tight because I had to guide the bar down to keep it from bouncing off the blocks that I was using. Trying to decelerate the bar made my back pretty tight for second half. Will use different blocks next time so I can drop overhead and it will be fine. Felt really fast under the bar today. I think I only missed 1 out of the 60 that we did. 

B. 50 muscle ups for time
*11:27
*(6-5-4-3-3-2-2-2-2-2-2-2-2-2-2-2-2-2-1-1-1)
*Average rest time was 22.5 seconds between sets
*Was at 30 at about 5:50 and so the last 20 took me about as long as the first 30 did which isn't very surprising. It wasn't the dip at all that made this tougher at the end, it was just the pull that was keeping my rest the way they were. Didn't fail any through the whole 50 so I felt really good about that. These are definitely not a glaring weakness for me like they used to be. Not going to win a Muscle-Up workout but won't get crushed by one either. 
*Hands felt great today, last time we did 50 they were hamburger, had them wrapped today and they felt fine.

50 Muscle-Ups Video
https://vimeo.com/57489675

14 January

Training (130p)
 
A. Deadlift 3, 3, 3; rest 2 min (90-95% effort)
*430/455/480
*Wow, this felt so good without the tempo....last set was pretty heavy but felt good. My 1RM prior to this was 490#.

B. 100 hspu for time (performed as 50 strict followed right away by 50
kipping, record score for both)
*50 Strict = 5:16 (PR) (12-4-4-4-4-4-3-3-3-3-3-3)
*50 Kipping = 7:14 (5-5-5-5-5-5-5-4-3-4-4)
*Total Time = 12:30. This was over 7m better than in November when we did this. My 50 Strict felt really good but doing them faster really crushed my shoulders for the 50 kipping. 



Training Video
https://vimeo.com/57401334

+
Row 500m @1:30-1:33
Rest 2 min
x5
*1:30.0 (1st)
*1:30.4 (2nd)
*1:30.6 (3rd)
*1:30.9 (4th)
*1:30.8 (5th)
*The first 2-3 weren't too bad actually. The rest time started getting to me after the 3rd one and had a hard time slowing my heart rate. Legs were burning pretty bad on #4. The last row was crushing. Feel really good that I was able to hold on to that 1:30 for all 5. I knew that if I didn't I would probably get some shit from you about coming out of the gate too aggressive and you would have told me I should have stayed closer to 1:32 or 1:33...

13 January

Training (2p)

A. Snatch from the Low Blocks, 10x1, keep the load light with no misses. 
*Used 165# here which felt easy. Held the bottom of the catch for a few seconds to try and work that position. 

B. Clean and Jerk from the low blocks, 10x1, keep the load light with no misses. 
*Used 225# here. Clean was easy but jerks didn't feel that great. It has been a while since we have split jerked so it was nice to work some of the kinks out. 

Rest 15m

3m Amrap of Rope Climbs
*9 Rope Climbs to 21'
*Pushed really hard here so that I was fatigued going into KBS, didn't want to game this at all to do better on KBS and DU's. 

Rest 20s
3m Amrap of KBS (1.5)
*82, took one break with about a minute to go and stayed steady through the rest. 

Rest 20s
3m Amrap of Double Unders
*207, had to break my sets up into 30 because my shoulders and grip was crushed. 

Rest 20s

3m Amrap of AD For Calories
*90 Calories, this hurt. 

Snatch PR

Training (130p)

A. Squat snatch; build to a tough single
*165/190/215/225/240/250(-1)/250/260/270(-1)/270(5#PR)
*This felt great today. Haven't snatched heavy in months either. Felt really fast and I thought there was maybe 275# there but just ran out of time. I only missed twice building up to 270. It was great to get back on track with snatch after earlier in the week, 225 made me its bitch. 

B. 20 squat snatch for time @77% of A
*6:56
*Used 210# and it felt pretty good. Rushed a few of the reps and paid for it with some misses but all in all felt pretty solid. Everytime I missed, I knew why. Tried to speed it up at the end to see if I could and it cost me another miss on rep 19.


Training Video Part 1
https://vimeo.com/57246042

+
21-15-9
Squat clean 135#
HSPU
*I had to leave immediately after the 20 Snatches for Time WOD this afternoon and meet my wife at the doctor. I didn't have time for any post wod mobility. I literally snatched my 20th rep and ran out the door to my car for a 40m ride. 

I came back about 2 hours later, warmed up well and tried hitting the 21-15-9, my back got crazy tight and I stopped mid-way through my 15 HSPU. Normally I would be pretty upset but I know exactly why this happened and it just reinforces the importance of stretching post wod. I never skip that part and it won't happen again so not really worried at all about not finishing. Will get back at it tomorrow. 

9 January

Training (2p)

A. Power snatch; build to a tough TnG 5
*170/185/195
*This felt good, more there for next time. 

+
21-15-9
Power snatch 95#
Ring dips
*3:56
*This felt pretty good today, as soon as we finished, I knew I could have gone a little bit faster but still felt good. PS weren't bad and probably could have gone U/B on all but decided to break set of 15 into 2. Ring Dips are feeling pretty good, I cut the ROM on these really close so just need to becareful because majority of people will lose reps on these as they are so easy to shortchange. Overall, body feels good. Can tell I am nearing the end of the cycle but happy with how I feel. 

Training Video
https://vimeo.com/57093595

8 January

AM (10a)

On the min for 12 min:
Odd- 2 squat snatch @85% 1rm
*Used 225#. Missed. Alot.

Even- 6/3 muscle ups
*Missed 1 rep on the last set of 6. 

+
On the min for 12 min:
Odd- 2 squat snatch @85% 1rm
*Used 225#. Missed. Alot.

Even- 12/6 knees to elbow
*Easy


Training Video AM Session
https://vimeo.com/57004236

Pretty frustrated with snatching today but after talking with you, alot makes sense and I just need to be more disciplined with cutting the workout or dropping the weight on days like this. It will make me appreciate the good days much more, that is for sure. My body feels fine, my mind feels fine, just couldn't stand the damn snatches up. 


PM (330p)
10-8-6-4-2
Front squat 250
GHD sit ups
*3:38
*This went well, went into it pretty focused to get back on track after a shitty morning. Hit everything u/b with pretty limited rest. Felt good on the FS. Video didn't turn out that great...

Training Video PM Session
https://vimeo.com/57026315

7 January

Training (1p)

A. Deficit deadlift (2-4" platform) @31x1, 2-3x5; rest 2 min
*315/345/365/385/400
*3 reps for all, felt good today. 

B1. TnG deadlift 315# x12; rest 10 seconds x3
*1st two sets felt pretty good, last set got a little tougher

B2. Push jerk 2, 2, 2; rest 10 seconds
*Used 245# for all, breathing made this much more difficult than it should have been. TnG 2nd Rep on all. 

B3. Amrap strict deficit hspu 35; rest 20 seconds (hands on 2x45# plates)
*6/5/4

B4. Amrap kipping hspu in 2 min x3; rest 4 min
*22/22/20
*These felt much better today, still brutal, but much better than last week.

Training Video
https://vimeo.com/56941466 

6 January

Training (1p)

Decided not to do any Oly Skill stuff today. Did about 45 minutes of mobility and rested. Ready for the week to kick off tomorrow.

5 January

Training (1145a)

5 Rounds for Time:
1K Row
15 Thrusters (75)
15 Pullups
15 Burpees
*30:05

*The mistake I have made in the past with rowing intervals like this has been to come out too fast in the first 2 rounds and then start to fall off later in the workout. I really tried to keep a consistent pace throughout and I feel this went pretty well. I hit everything U/B with pretty limited rest during transitions. 
My rows were: 
-3:47
-3:57
-4:02
-3:59
-3:56
*This included some time getting in and out in rounds 2-5. All actual row times were 3:52-3:58. I also broke down my total round times as well as my burpee times to see how consistent I was. 
Round 1- 6:06 (57 Seconds For Burpees)
Round 2- 6:07 (52 Seconds For Burpees)
Round 3- 6:07 (52 Seconds For Burpees)
Round 4- 6:01 (50 Seconds For Burpees)
Round 5- 5:40 (38 Seconds For Burpees)
*I like staying consistent like this and feel that we are starting to turn a corner on these longer workouts. Body feels good, will not do any Oly lifting tomorrow but just come in and hit 45m of mobility. I am going to let the hands rest tomorrow. Ready to get back to work on Monday.

TRAINING VIDEO
https://vimeo.com/56831755

4 January

AM (1015a)

A. Squat snatch; build to a tough TnG double
*210/225/235
*This felt pretty good but was catching it soft so stopped at 235#. Can't get my hook on the way down and still keep it so that makes it a little tougher. 

B. 6 squat snatch for time 205# x6; rest 2:30
*56/56/58/55/50/39 Seconds
*Paced this VERY conservative due to getting my ass handed to me last week and as you can see, I had a lot left in the later few rounds. Really paced it in the first 3 because I was afraid I would implode like last week. 6 was WAY easier than 10 for me, even at this higher weight. 

C1. Press 4-5 tough reps x4; rest 10 seconds
*185x5/5/5/5
C2. 15 HSPU for time x4; rest 2 min
*33(U/B)/63(10-5)/77(6-5-4)/143(4-3-2-1-1-1-1-1-1)

AM TRAINING VIDEO
http://vimeo.com/56776446


PM (345p)

A. Deadlift @51x1, 2, 2, 2; rest 2 min (use straps)
*385/395/405

B. Power clean TnG clusters 3.3.3x3; rest 30 seconds/rest 4 min (<80%
1rm for all)
*250 for all

C1. TnG deadlift 225# x15; rest 30 seconds x5
*Complete, felt good

C2. 20 ring dips for time x5; rest 3 min
*16/16/16/17/18
+
Airdyne 3 min for calories
*112 Calories/547 Average Watts
*Tried to pace smart for the first 2.5 minutes and then go hard for the last 30 seconds. 

PM TRAINING VIDEO
https://vimeo.com/56789618

2 January

Training 
AM(1015a)

A1. Power clean TnG 5, 5, 5, 5, 5; rest 10 seconds
*235/245/255/265/275

A2. High box jump clusters 1.1.1.1.1x5; step down/rest 3 min (increase
height from last week)
*41.5/43"/46"/46"/47"

B. 90 seconds max reps power clean @255# x4; rest 3:30
*12/10/11/7
*Ripped on last set, not bad, just screwed up my last set. I never used to tape hands at all but lately, they have been the issue. The hands will be fine and just need to adjust to the extra pulling that they haven't been used to. They will be fine, I need to haze myself for having such supple skin on my hands. What a pussy I am. 

C. 50 ring dips for time
*1:55
*These felt good until about 35 and then I was doing 2s and 3s.


Training Video
https://vimeo.com/56662334


PM
Airdyne 10 min @85-90% for calories
*384 Average Watts/271 Calories
*Went off my 300FY score to come up with the 85-90%. Other than the lactic acid build up in my quads, this just tested me mentally a little bit but felt pretty good. 

Rest 4 min
Run 10 min for distance @85-90%
*6:45 Mile/Average For 10m

Rest 4 min
Row 10 min for distance @85-90%
*1:49.7 Average/500m

*This felt pretty good, did lots of mobility after PM session and will do some more tomorrow. Body feels good.

1 January, 2013

Training

AM (1130a)
On the min for 22 min:
Odd- 3 squat snatch 175#
Even- 4/2 muscle ups  (on 2nd minute 4, on 4th minute 2, on 6th 4, 8th 2, etc)
*These felt better than last week. I missed my first snatch and then fixed it and didn't miss again. I just need to continue to focus on my speed under the bar and when I do that, everything is easy. Muscle-ups felt fine. 

+
On the min for 22 min:
Odd- 3 hang squat snatch 155#
Even- 10/6 CTB chin ups  (same as above)
*These felt good. No issues with the Hang Squat Snatch, I TNG everytime and was able to use the rebound and finish the triple in about 12 seconds each minute. C2B felt alright.
PM (5p)
6-5-4-3-2-1
Thruster 215#
Box jump 36"
*5:43
*Thrusters got heavy. Again, breathing was the issue here and it just makes me hungrier to to train the next day and continue to get better. I feel really strong and once my breathing comes back around, things will change. 


TRAINING VIDEO
https://vimeo.com/56631502