AM Session (1115a)
1/2 "Jackie"
500m Row
25 Thrusters (35 Seconds, my 5:18 Jackie had 1:25 for 50)
15 Pullups
*2:38
Training Video
https://vimeo.com/67412817
*This felt fine, not easy, but fine. It's going to be really stupid if they don't allow us to split our screen, just one more shitty decision. Why would I get punished for understanding how to use the row screen? Anyway, did it without the split screen and it was fine. My thrusters felt pretty fast and I feel like this event should be a good one for me.
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Friday, May 31, 2013
31 May PM
PM Training Session (515p)
A. OHS; Build to a single at 285 from the floor in 5 sets (must be
completed from floor and start at 225#)
*Went 225x3/255x3/265x3/275x3/285x2
*I know I was only supposed to hit a single but for some reason I have been anxious about this OHS workout and wanted to hit a double just for some confidence. Took 2m rest b/w sets.
Rest 3m after last set and did 10 Burpee Muscle-Ups for time just to make sure they still felt good. They felt fine, hit them in 1:16.
Training Video
https://vimeo.com/67461657
A. OHS; Build to a single at 285 from the floor in 5 sets (must be
completed from floor and start at 225#)
*Went 225x3/255x3/265x3/275x3/285x2
*I know I was only supposed to hit a single but for some reason I have been anxious about this OHS workout and wanted to hit a double just for some confidence. Took 2m rest b/w sets.
Rest 3m after last set and did 10 Burpee Muscle-Ups for time just to make sure they still felt good. They felt fine, hit them in 1:16.
Training Video
https://vimeo.com/67461657
Wednesday, May 29, 2013
29 May
Training (130p)
A. OHS; 3x3 @250# (from floor); rest 2 min
*Complete, no misses. Hit 3 Burpee Muscle-ups after each set of 3 to see how they would feel fatigued and they felt fine. OHS didn't feel great but it was ok.
+
3 sets
50 double unders
25 hspu
rest 5 min bw sets
*1:55 (18-4-3) - 2:09 (10-6-5-4) - 2:13 (10-5-5-5)
*Really need to focus on hand placement, can't get the hands too close to the wall or it will throw my kip off.
+
12-9-6
Deadlift 315#
Box jump 30"
rest 10 min
x2
*2:19/2:24
*This was tough today, hard picking the bar up for the 9s and 6s. Calf is a little sore from the BJ, but not bad. Will ice and stretch and it will be fine.
Training Video
https://vimeo.com/67247228
A. OHS; 3x3 @250# (from floor); rest 2 min
*Complete, no misses. Hit 3 Burpee Muscle-ups after each set of 3 to see how they would feel fatigued and they felt fine. OHS didn't feel great but it was ok.
+
3 sets
50 double unders
25 hspu
rest 5 min bw sets
*1:55 (18-4-3) - 2:09 (10-6-5-4) - 2:13 (10-5-5-5)
*Really need to focus on hand placement, can't get the hands too close to the wall or it will throw my kip off.
+
12-9-6
Deadlift 315#
Box jump 30"
rest 10 min
x2
*2:19/2:24
*This was tough today, hard picking the bar up for the 9s and 6s. Calf is a little sore from the BJ, but not bad. Will ice and stretch and it will be fine.
Training Video
https://vimeo.com/67247228
Tuesday, May 28, 2013
28 May
Training (2p)
A. Burpee muscle ups; 6 for time x4; rest 2:30
*Decided to do 30 Burpee Muscle-Ups
-5:51
*1st 10 @ 1:25 (1:25)
*2nd 10 @ 3:35 (2:10)
*3rd 10 @ 5:51 (2:16)
Went pretty hard for the first 8 and had them done at 1:04
Video
https://vimeo.com/67169939
+
For time:
100 wall balls
50 CTB
30 pistols
60 DB snatch
*13:57
*I can't tell you how much of a game-changer this new muscle-up technique is going to be. I went from only completing 26 a week ago, to completing all 30 in 5:51. I know I can do this faster as well. I went hard for 8 and then settled in. My final two I was pretty cautious with and they took about 30 seconds.
*Part 2 was pretty crushing. Had a tough time with the C2B. I think the 40+muscle-ups prior to this really affected my pull. Also, I was so excited about the muscle-ups, kind of overlooked part 2. Pistols felt great and snatches were decent. The 100 WB's straight were about as hard as normal, no big deal there.
*Great day, I am going to sleep MUCH better now. I can't tell you how much sleep I have lost over those damn muscle-ups!
A. Burpee muscle ups; 6 for time x4; rest 2:30
*Decided to do 30 Burpee Muscle-Ups
-5:51
*1st 10 @ 1:25 (1:25)
*2nd 10 @ 3:35 (2:10)
*3rd 10 @ 5:51 (2:16)
Went pretty hard for the first 8 and had them done at 1:04
Video
https://vimeo.com/67169939
+
For time:
100 wall balls
50 CTB
30 pistols
60 DB snatch
*13:57
*I can't tell you how much of a game-changer this new muscle-up technique is going to be. I went from only completing 26 a week ago, to completing all 30 in 5:51. I know I can do this faster as well. I went hard for 8 and then settled in. My final two I was pretty cautious with and they took about 30 seconds.
*Part 2 was pretty crushing. Had a tough time with the C2B. I think the 40+muscle-ups prior to this really affected my pull. Also, I was so excited about the muscle-ups, kind of overlooked part 2. Pistols felt great and snatches were decent. The 100 WB's straight were about as hard as normal, no big deal there.
*Great day, I am going to sleep MUCH better now. I can't tell you how much sleep I have lost over those damn muscle-ups!
Sunday, May 26, 2013
26 May, Part 2
Event 7 (530p):
2 Rope Climbs
100 Foot Sprint
4 Squat Cleans (225)
100 Foot Sprint
x4
*4:17
*This was 6 seconds off the world record so far. I set this shit up right this time and a much different result. I KNEW something was off last time I did this and everyone was so far ahead of me, this workout is built for me. I hope so bad that my games chances come down to this because I won't be beaten in this workout. I went 4 / 1-1-1-1 / 2-1-1/ 4 on my squat cleans. Left some time out there with a couple 4-5 second breaks before picking up the bar on the first rep of 2 of the rounds but overall, felt really good. Body feels great, recovered and felt totally fine in a few minutes. Will rest tomorrow and be ready to go for sure on Tuesday. Here are my thoughts on what I feel about each event as of today:
Event 1: Feel confident in all parts of this. Goal is 5:16-5:18
Event 2: Feel good here, wouldn't mind a few more touches with the OHS . Goal is 285x3
Event 3: This will be my most important event. Need as many touches as possible on these. Goal is Sub 6:30.
Event 4: Feel good about WB. Need as many touches as possible with C2B in sets of 5 and pistols. Snatches feel pretty solid. Goal is Sub 23:45
Event 5: However much DL work you think I can handle, I can take. Looking at times, if I can go sub 4:30 here, I think that would be a solid top 6. Goal is Sub 4:30
Event 6: As much work here with HSPU, T2B and Axle work. Goal is sub 10:50
Event 7: Will crush this as hard as I need to. Not worried about this one at all, I just need to be close and I will take care of the rest. Goal is 4:08
2 Rope Climbs
100 Foot Sprint
4 Squat Cleans (225)
100 Foot Sprint
x4
*4:17
*This was 6 seconds off the world record so far. I set this shit up right this time and a much different result. I KNEW something was off last time I did this and everyone was so far ahead of me, this workout is built for me. I hope so bad that my games chances come down to this because I won't be beaten in this workout. I went 4 / 1-1-1-1 / 2-1-1/ 4 on my squat cleans. Left some time out there with a couple 4-5 second breaks before picking up the bar on the first rep of 2 of the rounds but overall, felt really good. Body feels great, recovered and felt totally fine in a few minutes. Will rest tomorrow and be ready to go for sure on Tuesday. Here are my thoughts on what I feel about each event as of today:
Event 1: Feel confident in all parts of this. Goal is 5:16-5:18
Event 2: Feel good here, wouldn't mind a few more touches with the OHS . Goal is 285x3
Event 3: This will be my most important event. Need as many touches as possible on these. Goal is Sub 6:30.
Event 4: Feel good about WB. Need as many touches as possible with C2B in sets of 5 and pistols. Snatches feel pretty solid. Goal is Sub 23:45
Event 5: However much DL work you think I can handle, I can take. Looking at times, if I can go sub 4:30 here, I think that would be a solid top 6. Goal is Sub 4:30
Event 6: As much work here with HSPU, T2B and Axle work. Goal is sub 10:50
Event 7: Will crush this as hard as I need to. Not worried about this one at all, I just need to be close and I will take care of the rest. Goal is 4:08
26 May Part 1
Part 1 (1p)
Event 6:
100 DU's
50 HSPU
40 T2B
30 S2O
90 Foot Walking Lunge
*11:25
*This was 1:20 faster than the last time I did so things are getting better. HSPU were 3:00, T2B were 1:38, S2O were 3:20. S2O continues to be the achilles heal for me on this workout. I know that I have to go u/b on first set and then 5/5 or 6/4 the second and 3rd. If I can do that, it will shave over a minute off of this time. Lunges felt good, broke once. I am getting more confident with this one everytime I play with it.
*I would like to touch some HSPU/T2B/S2O and lunges as much as you think is possible leading up to Regionals, I am getting better everyday. My body feels fine today. Recovered quickly after finishing. Probably about 10-15m and was good to go.
Training Video
https://vimeo.com/67019811
Event 6:
100 DU's
50 HSPU
40 T2B
30 S2O
90 Foot Walking Lunge
*11:25
*This was 1:20 faster than the last time I did so things are getting better. HSPU were 3:00, T2B were 1:38, S2O were 3:20. S2O continues to be the achilles heal for me on this workout. I know that I have to go u/b on first set and then 5/5 or 6/4 the second and 3rd. If I can do that, it will shave over a minute off of this time. Lunges felt good, broke once. I am getting more confident with this one everytime I play with it.
*I would like to touch some HSPU/T2B/S2O and lunges as much as you think is possible leading up to Regionals, I am getting better everyday. My body feels fine today. Recovered quickly after finishing. Probably about 10-15m and was good to go.
Training Video
https://vimeo.com/67019811
25 May
Went up to the mountains for Crowder's wedding, it was a great break and change up for a few days. Rested Friday which was awesome. Saturday, got up and went over to the middle school and hit some much needed skillwork.
Training (10a)
A. 20 Pistols AFAP, rest 20s
A1. 20 DB Snatch AFAP, rest 4m, x4
*47/52
*36/52
*37/51
*37/52
B. 10 S2O w/Axle (165) then without putting it down, 45 foot lunge, rest 6m, x3
*60 Seconds
*54 Seconds
Training Video
https://vimeo.com/67017330
This felt alright, It took the first round to feel somewhat normal but I felt like after the first round, it is the best they have felt yet. A little more exposure over the next 2 weeks and I will be good to go with these. DB snatches are getting better and better at hitting some larger sets. I watched Khalipa do the 100s yesterday and his time was fast only because of his snatches. Obviously his pistols were pretty legit but nothing crazy fast. He just pulled away at the snatches.
The Axle is still a bitch, hard to get my wrists/elbows loose enough to get the bar in a great position. It wasn't too terrible but this will feel completely different at the end of the workout and not just after 10 S2O like today.
Training (10a)
A. 20 Pistols AFAP, rest 20s
A1. 20 DB Snatch AFAP, rest 4m, x4
*47/52
*36/52
*37/51
*37/52
B. 10 S2O w/Axle (165) then without putting it down, 45 foot lunge, rest 6m, x3
*60 Seconds
*54 Seconds
Training Video
https://vimeo.com/67017330
This felt alright, It took the first round to feel somewhat normal but I felt like after the first round, it is the best they have felt yet. A little more exposure over the next 2 weeks and I will be good to go with these. DB snatches are getting better and better at hitting some larger sets. I watched Khalipa do the 100s yesterday and his time was fast only because of his snatches. Obviously his pistols were pretty legit but nothing crazy fast. He just pulled away at the snatches.
The Axle is still a bitch, hard to get my wrists/elbows loose enough to get the bar in a great position. It wasn't too terrible but this will feel completely different at the end of the workout and not just after 10 S2O like today.
Thursday, May 23, 2013
23 May
Training (930a)
"Jackie"
*5:21
*Felt a little tired going into this and was worried how my time would end up. Pretty happy that after everything we have done over the past 2 weeks, I was still able to put up this time. My thrusters were actually faster than my 5:18 time 2 weeks ago but my transitions were about 2 seconds slower. I will beat this time easily at Regionals.
*Also, because it hurt me so bad last time and took me forever to recover, we played some mindgames and I decided to do:
20 HSPU
20 T2B
20 Pistols
As soon as we finished Jackie, our second score was total time to complete the 20/20/20. It was pretty miserable but after about 5m, I felt completely recovered from everything.
Training Video
https://vimeo.com/66828515
"Jackie"
*5:21
*Felt a little tired going into this and was worried how my time would end up. Pretty happy that after everything we have done over the past 2 weeks, I was still able to put up this time. My thrusters were actually faster than my 5:18 time 2 weeks ago but my transitions were about 2 seconds slower. I will beat this time easily at Regionals.
*Also, because it hurt me so bad last time and took me forever to recover, we played some mindgames and I decided to do:
20 HSPU
20 T2B
20 Pistols
As soon as we finished Jackie, our second score was total time to complete the 20/20/20. It was pretty miserable but after about 5m, I felt completely recovered from everything.
Training Video
https://vimeo.com/66828515
Wednesday, May 22, 2013
22 May PM Session
Training Part 2 (345p)
12-9-6
DL (315)
BJ (30")
rest 8m, x3
*2:09
*2:24
*2:30
Training Video
https://vimeo.com/66772617
*This felt decent, but not super light like I was hoping:) The exposure has been great for me and I think we are right on the money. I am totally on board with your plan. I think we are RIGHT on the border of over-reaching but I don't see there being ANY other option. I have to get a shit ton of reps in with the things I am not great at or I will have no chance at Regionals. I feel much more confident after this climb, except for the muscle-ups, still work to be done there. I feel like once I get thru this weekend, it will be the first victory. To stay healthy and be able to complete the volume you have put me through is the first step on my way to the games. I can guarantee that nobody else is training as smart/hard as you have done with me.
*Here is my plan for Saturday, let me know your thoughts. Do you think it is smart to hit that DL/BJ workout?
12-9-6
DL (315)
BJ (30")
rest 8m, x3
*2:09
*2:24
*2:30
Training Video
https://vimeo.com/66772617
*This felt decent, but not super light like I was hoping:) The exposure has been great for me and I think we are right on the money. I am totally on board with your plan. I think we are RIGHT on the border of over-reaching but I don't see there being ANY other option. I have to get a shit ton of reps in with the things I am not great at or I will have no chance at Regionals. I feel much more confident after this climb, except for the muscle-ups, still work to be done there. I feel like once I get thru this weekend, it will be the first victory. To stay healthy and be able to complete the volume you have put me through is the first step on my way to the games. I can guarantee that nobody else is training as smart/hard as you have done with me.
*Here is my plan for Saturday, let me know your thoughts. Do you think it is smart to hit that DL/BJ workout?
A1. 20 pistols afap, rest 20s
A2. 20 DB Snatch afap, rest 4m, x4
B. 10 S2O W/Axle, without dropping the bar 45 foot walking lunge
rest 6m, x3
C. For Time:
15-12-9
DL (345#)
Box Jumps (30")
22 May AM Session
Training (1030a)
Felt pretty solid this morning as I warmed up. No soreness from the week and body felt good. Pushed the OHS to see what would happen.
Training:
OHS/Muscle-Up Workout As Written
OHS
*285x3
*Missed attempt at 295#
*This attempt took a bit out of me for the muscle-ups, it just got my heart rate up and it took longer than 2m to come back down.
Muscle-Ups
*27 Reps completed
*Felt good to about 23/24 and then failed 25. I think my pace was too quick to start. Need to continue to work this. I am more worried about this workout than any of the others.
Will Post Training Video Tonite
Felt pretty solid this morning as I warmed up. No soreness from the week and body felt good. Pushed the OHS to see what would happen.
Training:
OHS/Muscle-Up Workout As Written
OHS
*285x3
*Missed attempt at 295#
*This attempt took a bit out of me for the muscle-ups, it just got my heart rate up and it took longer than 2m to come back down.
Muscle-Ups
*27 Reps completed
*Felt good to about 23/24 and then failed 25. I think my pace was too quick to start. Need to continue to work this. I am more worried about this workout than any of the others.
Will Post Training Video Tonite
21 May PM Session
Training (415p)
PMA. 5 CTB chin ups on the 20 seconds for 10 sets
*These felt alright, not great. Hands are still a little tender and I babied them a bit today by using a little bit different grip which made it harder. I think this may be the way to go, on the 20 seconds. Can I get some more touches in with this, low rep work maybe? I just need to get conditioned with doing 5s on a shortened break.
+
3 sets:
50 pistols
50 DB snatch
rest 6 min bw sets
*Set 1 was 5:50 (2:36/3:01)
*Set 2 was 5:35 (2:24/3:01)
*Set 3 was 6:00 (2:43/3:07)
I am getting more comfortable with the pistols and I will get even better over the next few weeks. Snatches are also coming along. I am working hard to push through 20 fast and then rest for about 15 seconds and then hit another 20. Every time I touch that dumbell, it gets lighter and faster.
Training Video
https://vimeo.com/66733054
PMA. 5 CTB chin ups on the 20 seconds for 10 sets
*These felt alright, not great. Hands are still a little tender and I babied them a bit today by using a little bit different grip which made it harder. I think this may be the way to go, on the 20 seconds. Can I get some more touches in with this, low rep work maybe? I just need to get conditioned with doing 5s on a shortened break.
+
3 sets:
50 pistols
50 DB snatch
rest 6 min bw sets
*Set 1 was 5:50 (2:36/3:01)
*Set 2 was 5:35 (2:24/3:01)
*Set 3 was 6:00 (2:43/3:07)
I am getting more comfortable with the pistols and I will get even better over the next few weeks. Snatches are also coming along. I am working hard to push through 20 fast and then rest for about 15 seconds and then hit another 20. Every time I touch that dumbell, it gets lighter and faster.
Training Video
https://vimeo.com/66733054
Tuesday, May 21, 2013
21 May AM Session
Training (945a)
Felt pretty good this morning, wasn't sore which is good. Slept a little better last night but still not sleeping great. Going to bed early as shit but just not getting a solid unbroken sleep for some reason.
For Time:
100 DU's (u/b - :54)
75 HSPU (7:30)
50 T2B (2:31)
40 S2O (4:53)
*16:35
*Attacked the HSPU as if I was only doing 50 which made the last 25 super tough and long. Went 18-8-7-5-4-4-4 and then 4s thru 75. T2B continue to get better and feel solid. Went 20-12-9-9, probably a little too much rest b/w them but I will work on that. S2O still gives me trouble, just with breathing. Mostly went 5s and 6s on S2O. Looking at the splits, still need to get faster but slowly improving.
Felt pretty good this morning, wasn't sore which is good. Slept a little better last night but still not sleeping great. Going to bed early as shit but just not getting a solid unbroken sleep for some reason.
For Time:
100 DU's (u/b - :54)
75 HSPU (7:30)
50 T2B (2:31)
40 S2O (4:53)
*16:35
*Attacked the HSPU as if I was only doing 50 which made the last 25 super tough and long. Went 18-8-7-5-4-4-4 and then 4s thru 75. T2B continue to get better and feel solid. Went 20-12-9-9, probably a little too much rest b/w them but I will work on that. S2O still gives me trouble, just with breathing. Mostly went 5s and 6s on S2O. Looking at the splits, still need to get faster but slowly improving.
Monday, May 20, 2013
20 May
Other than waking up and just being overall tired, my body feels really good. I got a 2 hour massage this morning and that always helps. Haven't slept very well the past few nights but will get a good night rest today and be ready to go tomorrow.
Hands are a little torn up but nothing terrible.
Hands are a little torn up but nothing terrible.
Sunday, May 19, 2013
19 May
AM (10a)3 sets:
100 unbroken wall balls
40 CTB chin ups
40 pistols
40 DB snatch
rest 10 min bw sets
*Didn't do 3rd set, the first two absolutely crushed me.
*Set 1 was 11:35 (3:18 - 2:41 - 2:35 - 2:34)
*Set 2 was 14:16 (3:20 - 3:34 - 3:01 - 3:10)
*This was really tough and I went back and forth about quitting before 3rd set but in the end, I think it was the right call.
PM (430p)10-6-2
Deadlift 315#
Box jump 30"
rest 4 min
x3 sets
*1:18/1:19/1:19
*Was pretty sore as I was warming up but actually felt pretty solid once we started.
Overall, great weekend of training as I got a TON of reps in but the times weren't great. Mentally it was great for me as I honestly don't think regionals will feel as bad as some of the shit you made me do the past few weeks. 2 sets of 100 u/b wallballs nearly crushed me.
100 unbroken wall balls
40 CTB chin ups
40 pistols
40 DB snatch
rest 10 min bw sets
*Didn't do 3rd set, the first two absolutely crushed me.
*Set 1 was 11:35 (3:18 - 2:41 - 2:35 - 2:34)
*Set 2 was 14:16 (3:20 - 3:34 - 3:01 - 3:10)
*This was really tough and I went back and forth about quitting before 3rd set but in the end, I think it was the right call.
PM (430p)10-6-2
Deadlift 315#
Box jump 30"
rest 4 min
x3 sets
*1:18/1:19/1:19
*Was pretty sore as I was warming up but actually felt pretty solid once we started.
Overall, great weekend of training as I got a TON of reps in but the times weren't great. Mentally it was great for me as I honestly don't think regionals will feel as bad as some of the shit you made me do the past few weeks. 2 sets of 100 u/b wallballs nearly crushed me.
Saturday, May 18, 2013
Saturday, 18 May
AM (1130a)
4 sets:
3 TnG squat clean 225#
Run 100m fast
2 rope climbs
Run 100m fast
3 TnG squat clean 225#
rest 6 min bw sets
*52/49/48/46 (Seconds)
*These all felt great, I know that I added extra runs into my 5:55 time. No one in the mid-atlantic is beating me in this workout.
PM (430p)
A. 10 burpee muscle ups for time; rest 5 min x4
*These felt shitty, just can't get comfortable with the kip having to be with knees bent.
*1:54/2:04/2:24/2:07
+
3 sets:
100 double unders
50 hspu
40 toes to bar
30 Shoulder to OH axle
rest 12 min bw sets
*This hurt really bad. Times were:
Set 1 - 10:02 (1:02 - 3:26 - 1:58 - 2:53)
Set 2 - 12:54 (1:02 - 4:53 - 2:11 - 4:11)
Set 3 - 13:41 (1:00 - 5:30 - 2:23 - 4:04)
*I understand that these need to get faster and I really think they can. We talked about going 10:00 - 10:30 here and I think it is feasible. I will need to be solid on my HSPU and T2B and if I want to be sub 10:30, I need to do lunges with only one break.
Training Video
https://vimeo.com/66582824
pw: vitality
4 sets:
3 TnG squat clean 225#
Run 100m fast
2 rope climbs
Run 100m fast
3 TnG squat clean 225#
rest 6 min bw sets
*52/49/48/46 (Seconds)
*These all felt great, I know that I added extra runs into my 5:55 time. No one in the mid-atlantic is beating me in this workout.
PM (430p)
A. 10 burpee muscle ups for time; rest 5 min x4
*These felt shitty, just can't get comfortable with the kip having to be with knees bent.
*1:54/2:04/2:24/2:07
+
3 sets:
100 double unders
50 hspu
40 toes to bar
30 Shoulder to OH axle
rest 12 min bw sets
*This hurt really bad. Times were:
Set 1 - 10:02 (1:02 - 3:26 - 1:58 - 2:53)
Set 2 - 12:54 (1:02 - 4:53 - 2:11 - 4:11)
Set 3 - 13:41 (1:00 - 5:30 - 2:23 - 4:04)
*I understand that these need to get faster and I really think they can. We talked about going 10:00 - 10:30 here and I think it is feasible. I will need to be solid on my HSPU and T2B and if I want to be sub 10:30, I need to do lunges with only one break.
Training Video
https://vimeo.com/66582824
pw: vitality
Thursday, May 16, 2013
16 May
Training Part 2 (4p)
15 Burpee Muscle-Ups For Time
Rest 12m, x3
*3:55
*3:12
*4:55
*These didn't feel good today, had a hard time with my kip. Not sure what the deal was. Will upload video tomorrow. A little frustrating but I know I need the reps when I am tired so it was still a very beneficial day. As soon as I finished the 45th rep, I went to the high rings and knocked out 4 afap and had no issues at all, that really pissed me off and I won't do that again, it felt so ridiculously easy to do this on high rings. Anyway, no worries, will continue to work them and I will be fine.
15 Burpee Muscle-Ups For Time
Rest 12m, x3
*3:55
*3:12
*4:55
*These didn't feel good today, had a hard time with my kip. Not sure what the deal was. Will upload video tomorrow. A little frustrating but I know I need the reps when I am tired so it was still a very beneficial day. As soon as I finished the 45th rep, I went to the high rings and knocked out 4 afap and had no issues at all, that really pissed me off and I won't do that again, it felt so ridiculously easy to do this on high rings. Anyway, no worries, will continue to work them and I will be fine.
16 May AM
Training Part 1 (10a)
2 sets:
40 CTB chin ups
40 pistols
40 DB snatch
rest 8 min bw sets
*Set 1 = 7:18
*Set 2 = 8:22
*Did 5 pullups every 20 seconds for set 1 and it felt alright. I was really cautious of my hands but the first set didn't bother me too much at all. Pistols don't feel great yet but I am confident with a few more training days with them, they will come around pretty well. Snatches jacked my world up pretty good. I just could NOT catch my breath on them at all. Lower back tightened up a little bit and slowed me down. 2nd Set, I stopped at 30 C2B just to make sure my hands didn't rip again. I went right into pistols and had the same time for my second set of pistols. Snatches were 30 seconds slower and felt worse than the first set for sure. Like you said, this doesn't effect my confidence but I definitely took a good ass whipping in Part 1. I know the name of the game is repetition and the more touches I get, the better off I will be.
AM Training Video
https://vimeo.com/66336556
2 sets:
40 CTB chin ups
40 pistols
40 DB snatch
rest 8 min bw sets
*Set 1 = 7:18
*Set 2 = 8:22
*Did 5 pullups every 20 seconds for set 1 and it felt alright. I was really cautious of my hands but the first set didn't bother me too much at all. Pistols don't feel great yet but I am confident with a few more training days with them, they will come around pretty well. Snatches jacked my world up pretty good. I just could NOT catch my breath on them at all. Lower back tightened up a little bit and slowed me down. 2nd Set, I stopped at 30 C2B just to make sure my hands didn't rip again. I went right into pistols and had the same time for my second set of pistols. Snatches were 30 seconds slower and felt worse than the first set for sure. Like you said, this doesn't effect my confidence but I definitely took a good ass whipping in Part 1. I know the name of the game is repetition and the more touches I get, the better off I will be.
AM Training Video
https://vimeo.com/66336556
Wednesday, May 15, 2013
15 May
Training (1245p)
Soreness was pretty much entirely gone by the start of the workout. Hands are healing up well, I bought a pair of gloves to try and protect them and they helped quite a bit. Wrists were a little sore but nothing terrible.
A. OHS triple from floor; 7 sets @245; rest as needed bw sets*All complete, felt good. Missed 2nd rep on 6th set but everything else was good to go. Felt a little heavy today, body took a little bit to get going.
+
2 sets:
50 hspu
40 toes to bar
30 shoulder to OH with axle
rest 10 min bw sets
*9:13 first set
*11:16 second set
*These hurt really bad, surprisingly tough. It was crazy hot/humid, not saying that is what happened but that probably played a little role in the poor performance. S2O was tougher than it was when we did this in the simulation. My splits are below:
Set 1:
HSPU - 20/30/36/41/46/50 (3:19) (6 Sec Trans)
T2B - 15/25/33/40 (1:50) (12 Sec Trans)
S2O - 6/10/15/20/22/25/30 (3:45)
*9:13
Set 2:
HSPU - 5/10/15/20/25/30/35/40/45/50 (4:33) (15 Sec Trans)
T2B - 6/12/18/24/30/34/37/40 (2:27) (25 Sec Trans)
S2O - 10/16/20/24/29/30 (3:18)
*11:16
*Could not catch my breath for the life of me on those damn S2O. I feel like the T2B will get a little better as we continue to get some reps in. HSPU can improve as well with more exposure. S2O is going to be a grind and I will be ok on these. Today isn't a good predictor of things to come, body just a little off on today's work.
Training Video
https://vimeo.com/66277905
Soreness was pretty much entirely gone by the start of the workout. Hands are healing up well, I bought a pair of gloves to try and protect them and they helped quite a bit. Wrists were a little sore but nothing terrible.
A. OHS triple from floor; 7 sets @245; rest as needed bw sets*All complete, felt good. Missed 2nd rep on 6th set but everything else was good to go. Felt a little heavy today, body took a little bit to get going.
+
2 sets:
50 hspu
40 toes to bar
30 shoulder to OH with axle
rest 10 min bw sets
*9:13 first set
*11:16 second set
*These hurt really bad, surprisingly tough. It was crazy hot/humid, not saying that is what happened but that probably played a little role in the poor performance. S2O was tougher than it was when we did this in the simulation. My splits are below:
Set 1:
HSPU - 20/30/36/41/46/50 (3:19) (6 Sec Trans)
T2B - 15/25/33/40 (1:50) (12 Sec Trans)
S2O - 6/10/15/20/22/25/30 (3:45)
*9:13
Set 2:
HSPU - 5/10/15/20/25/30/35/40/45/50 (4:33) (15 Sec Trans)
T2B - 6/12/18/24/30/34/37/40 (2:27) (25 Sec Trans)
S2O - 10/16/20/24/29/30 (3:18)
*11:16
*Could not catch my breath for the life of me on those damn S2O. I feel like the T2B will get a little better as we continue to get some reps in. HSPU can improve as well with more exposure. S2O is going to be a grind and I will be ok on these. Today isn't a good predictor of things to come, body just a little off on today's work.
Training Video
https://vimeo.com/66277905
Tuesday, May 14, 2013
14 May
Body felt pretty good today, hamstrings and glutes were the only things that are still a little sore but not bad at all. Hands are healing up well, should be good for C2B Thursday. I got some golf gloves that actually might work and will try them with T2B today.
Went on a Z1 Mile Run
Then Did 40m of Mobility
Went on a Z1 Mile Run
Felt alright, not great on the runs but glad I got a sweat in, it will help tomorrow.
Sunday, May 12, 2013
Event 7
4 RFT:
2 Rope Climbs
100' Sprint
4 Squat Cleans
100' Sprint
*5:55
*I did what I thought was fast singles for first 3 rounds with limited rest on the rope climbs and then TnG on my last set of cleans and thought I had a good time until JZ told me he hit 4:50. I am really surprised that the time I put up was off by a minute. I guess we will worry about this one when it comes, I am pretty good at Cleans and I thought pretty good at RC, will be happy if my chances come down to this workout but will need to move faster than I did today apparently.
Training Video
https://vimeo.com/66236604
2 Rope Climbs
100' Sprint
4 Squat Cleans
100' Sprint
*5:55
*I did what I thought was fast singles for first 3 rounds with limited rest on the rope climbs and then TnG on my last set of cleans and thought I had a good time until JZ told me he hit 4:50. I am really surprised that the time I put up was off by a minute. I guess we will worry about this one when it comes, I am pretty good at Cleans and I thought pretty good at RC, will be happy if my chances come down to this workout but will need to move faster than I did today apparently.
Training Video
https://vimeo.com/66236604
Regional Events 6
I got an IV of 1 litre of Fluids at 430p. It was mostly dextrose, potassium and electrolytes, pretty cool shit. I think I will do 2 bags of fluid at Regionals following day 2. It can't hurt.
My body felt alright other than my damn hand, I had to tape it like a boxers hand which screwed me on my t2b and even hspu but no big deal. Lower back was a little tight and my ass was sore from the pistols but overall, not too bad.
Event 6
100 DU's (u/b)
50 HSPU (3:40)
40 T2B (1:55)
30 S2O (160# Fat Bar) (3:34)
90' Front Rack Lunges (1:31)
*12:45
*DU's were U/B, HSPU were 15-10-7-5-5-4-4 and took 3:40. T2B were 1:55 which I can improve on with some simple rep work here, haven't worked T2B in a little bit and they will come back quick. S2O was 3:34. Did first 2 sets of 10 u/b and 4-3-3 on final set. Lunges were brutal and took me just over 1:30. I just need to be close on Sunday and it will just come down to heart on this one. I will either be able to push hard and catch some people on the S2O and lunges or I will tapout, either way, that's on me come Sunday. What I don't want is to be in too big of a hole so that neither of these Sunday workouts mean shit. That would be bad, can't let that happen.
My body felt alright other than my damn hand, I had to tape it like a boxers hand which screwed me on my t2b and even hspu but no big deal. Lower back was a little tight and my ass was sore from the pistols but overall, not too bad.
Event 6
100 DU's (u/b)
50 HSPU (3:40)
40 T2B (1:55)
30 S2O (160# Fat Bar) (3:34)
90' Front Rack Lunges (1:31)
*12:45
*DU's were U/B, HSPU were 15-10-7-5-5-4-4 and took 3:40. T2B were 1:55 which I can improve on with some simple rep work here, haven't worked T2B in a little bit and they will come back quick. S2O was 3:34. Did first 2 sets of 10 u/b and 4-3-3 on final set. Lunges were brutal and took me just over 1:30. I just need to be close on Sunday and it will just come down to heart on this one. I will either be able to push hard and catch some people on the S2O and lunges or I will tapout, either way, that's on me come Sunday. What I don't want is to be in too big of a hole so that neither of these Sunday workouts mean shit. That would be bad, can't let that happen.
Regional Event 4 + 5
Regional Event 4
"100s"
100 WB
100 C2B
100 Pistols
100 DB Snatches (70#)
*48 Snatches into 100.
*I went U/B through wallballs which was fine, no issues. C2B took 8:30, I ripped halfway through and that effected my time. Frustrated about the rip, should have done a better job shaving down my calluses because something like this at Regionals will have a HUGE effect on the rest of the workouts. I know I can get this C2B time down probably 45 seconds. The 30 Pullups from Jackie actually played a role in this as well. We pushed so hard on the 30 yesterday, my pull was a little different today from that. Pistols were bad also, 7+ minutes on those. I KNOW these will get better. Last years blog said that it took 10 days of practice and then my pistols felt fine. This was the second time doing them since Regionals last year. I will be able to move much better on these also. I had 5m at the snatches and only got 48. I totally understand that my podium chances come down to this workout. I just need to take care of my hands.
WOD 4 Video
https://vimeo.com/66013478
Regional Event 5
21-15-9
DL (315)
BJ (30")
*4:44
*This felt horrible and was still an 18 sec PR. That has to be somewhat positive, even though nothing about this workout felt positive. I fell on one box jump which cost me at least another 12 seconds. I also split my middle set of DL into 5-5-5 which I hadn't done in the past which cost me another 15 seconds. All in all, I think I left about 25 seconds out there that I can pick up on this and I will HAVE to pick that up in order to stay in the top 8-10 here. The DL was ROUGH after the snatches and the Box Jumps were spicy after the pistols. That workout after the 100's is really tough. This will be another one that will determine my chances of a podium finish.
WOD 5 Video
https://vimeo.com/66014609
*Day 2 is definitely my games day. If I shit the bed on either of these workouts, I will have no chance on Sunday. I will be too far behind. I feel like a little exposure with Deadlifting as well as pistol work and proper pacing on the C2B will change everything for me leading up to Regionals.
"100s"
100 WB
100 C2B
100 Pistols
100 DB Snatches (70#)
*48 Snatches into 100.
*I went U/B through wallballs which was fine, no issues. C2B took 8:30, I ripped halfway through and that effected my time. Frustrated about the rip, should have done a better job shaving down my calluses because something like this at Regionals will have a HUGE effect on the rest of the workouts. I know I can get this C2B time down probably 45 seconds. The 30 Pullups from Jackie actually played a role in this as well. We pushed so hard on the 30 yesterday, my pull was a little different today from that. Pistols were bad also, 7+ minutes on those. I KNOW these will get better. Last years blog said that it took 10 days of practice and then my pistols felt fine. This was the second time doing them since Regionals last year. I will be able to move much better on these also. I had 5m at the snatches and only got 48. I totally understand that my podium chances come down to this workout. I just need to take care of my hands.
WOD 4 Video
https://vimeo.com/66013478
Regional Event 5
21-15-9
DL (315)
BJ (30")
*4:44
*This felt horrible and was still an 18 sec PR. That has to be somewhat positive, even though nothing about this workout felt positive. I fell on one box jump which cost me at least another 12 seconds. I also split my middle set of DL into 5-5-5 which I hadn't done in the past which cost me another 15 seconds. All in all, I think I left about 25 seconds out there that I can pick up on this and I will HAVE to pick that up in order to stay in the top 8-10 here. The DL was ROUGH after the snatches and the Box Jumps were spicy after the pistols. That workout after the 100's is really tough. This will be another one that will determine my chances of a podium finish.
WOD 5 Video
https://vimeo.com/66014609
*Day 2 is definitely my games day. If I shit the bed on either of these workouts, I will have no chance on Sunday. I will be too far behind. I feel like a little exposure with Deadlifting as well as pistol work and proper pacing on the C2B will change everything for me leading up to Regionals.
Friday, May 10, 2013
Regional Prep, Events 2 and 3
Was a little tired and groggy after "Jackie". Had 60g of carbs and progenex. Took a 30 minute nap and then had a normal meal about 90 minutes before the start of the OHS Complex. Warming up took a little longer than I thought, almost 90 minutes because of mobility and then warming up the OHS as well as Muscle-Ups. Worked up to 255 on the OHS and didn't go heavier. Did about 4-6 Muscle-Ups without the burpee. I then rested about 7 minutes before starting. I was pretty gassed with just the warm-up so I am glad I didn't go any heavier and I don't think I should do too many more muscle-ups as it really affects the pull for the cleans.
Played with a new way to get the bar to my back and I really liked it. I just push press enough to clear my head and then come down on my back. A little more dicey but MUCH easier than a full jerk. I thought about playing with a snatch balance for my first rep but I think it is a little too big of a gamble. I CANNOT fail on these reps.
The complex went faster than I anticipated. I had 1:11 at the end but decided to rest for the muscle-ups. If I had to, I could have attempted 295 for 1. However, for only 1 place, I am not sure it is worth it as I think it would REALLY effect my muscle-ups and recovery. I will play it by ear, if more than one person is at 295, I will go for it but otherwise, 285x3 may be the way to go and have extra rest. Thoughts? I pushed 265 pretty quick and almost lost it.
Event 2:
7m to Find 3RM OHS
*285x3
Time breakdowns:
255 - 21 Seconds
Rest - 51 Seconds
265 - 30 Seconds
Rest - 1:32
275 - 23 Seconds
Rest - 1:41
285 - :26 Seconds
Rest - 1:11
Event 3:
30 Burpee Muscle-Ups for time (Rings set at 88" heigh for all competitors)
*6:45
*1st 10 - 1:39
*2nd 10 - 2:26
*3rd 10 - 2:39
*1st 10 - 1:39
*2nd 10 - 2:26
*3rd 10 - 2:39
*I am aware that this isn't a GREAT time but I am super pumped about this, I figured out the best way to kip on these short ass rings and I have ALOT of time I can shave off of here. In 3 weeks, I think I can get this down to 6:10-6:15 which I think HAS to be top 12 right? I did this with a guy who is GREAT at Muscle-Ups, has a low 2 minute 30 for time and is about 5'10. He had lots of trouble with the rings swinging on him. He finished at 6:13. Anway, I am sure 6:45 needs to get faster but I feel so much more confident.
Training Video
https://vimeo.com/65933662
*pw is vitality
Training Video
https://vimeo.com/65933662
*pw is vitality
Right now, body feels great, will see how it goes tomorrow.
Regional Prep Day 1
Started Day 1 of Regional Prep. Slept pretty decent last night. Didn't change anything in my diet, kept everything the same, right at 4,800 cals. Had a normal breakfast as well as another real food meal about an hour before workout. Had BCAA's 30m prior (Force). Did about a 45m warm-up which is about normal, actually a little shorter than usual. Lots of band work and flossing on my elbows. Once I finished mobility and stretching, did 2 sets:
250m Row @ 1:41 pace/10 Thrusters/5 Pullups
Rest 4m
250m Row @ Game Pace (1:35)/10 Thrusters/8 Pullups
Rest 7m
Gametime
Glad I hit the two warm-up sets, it got some of the panic out of my system and prepped the CNS to what it was going to feel like. I have done "Jackie" quite a few times but still forgot how bad it hurts.
WOD 1 (1115a)
"Jackie"
1k Row
50 Thrusters @ 45#
30 Pullups
*5:18 (5:20 to plate 10' away from Pull-up bar)
Splits
1k Row - 3:12 (I don't think it makes sense to go any faster here)
Transition - 4 Sec (Time from finishing the row to 1st Thruster)
50 Thrusters - 1:25
Transition - 4 Sec (Time from last thruster to 1st Pullup)
30 Pullups - 31 Sec
Tried to push the row pretty hard but about 250m to go, realized that the 1.5 seconds or 2 seconds that I was going to gain just wasn't worth it and I could do a better job making up time on transitions and thrusters.
Was pretty crushed for about 10m after this one. Biceps were on fire and took a bit to recover. Had Progenex + 60g Carbs post workout.
"Jackie" Video
https://vimeo.com/65912759
Password for video is: vitality
250m Row @ 1:41 pace/10 Thrusters/5 Pullups
Rest 4m
250m Row @ Game Pace (1:35)/10 Thrusters/8 Pullups
Rest 7m
Gametime
Glad I hit the two warm-up sets, it got some of the panic out of my system and prepped the CNS to what it was going to feel like. I have done "Jackie" quite a few times but still forgot how bad it hurts.
WOD 1 (1115a)
"Jackie"
1k Row
50 Thrusters @ 45#
30 Pullups
*5:18 (5:20 to plate 10' away from Pull-up bar)
Splits
1k Row - 3:12 (I don't think it makes sense to go any faster here)
Transition - 4 Sec (Time from finishing the row to 1st Thruster)
50 Thrusters - 1:25
Transition - 4 Sec (Time from last thruster to 1st Pullup)
30 Pullups - 31 Sec
Tried to push the row pretty hard but about 250m to go, realized that the 1.5 seconds or 2 seconds that I was going to gain just wasn't worth it and I could do a better job making up time on transitions and thrusters.
Was pretty crushed for about 10m after this one. Biceps were on fire and took a bit to recover. Had Progenex + 60g Carbs post workout.
"Jackie" Video
https://vimeo.com/65912759
Password for video is: vitality
Wednesday, May 8, 2013
8 May
Training (3p)
Pistol Practice
Just did some EMOTM work to get used to pistols again. Usually takes my knees a week to 10 days and they start feeling better.
Burpee Muscle-Up Practice
Just did 10 for time to see how pace would feel. Used false grip and wasn't used to it. By 10, it was getting really tough. I have time to fix these, just can't panic now as it feels like I am learning them all over again.
Row sprint; 15 seconds @100%
rest 2:15
x4
*complete, was right around 1:15 pace+
Airdyne 30 seconds @85%
airydne 30 seconds @50%
x10
*Complete, felt fine
Training Video
https://vimeo.com/65775508
The final day of workouts are posted. Not too upset about them, Workout 1 on Sunday will be pretty rough but I should be alright. HSPU and T2B have been much better and I have time to work on these over the next month.
Pistol Practice
Just did some EMOTM work to get used to pistols again. Usually takes my knees a week to 10 days and they start feeling better.
Burpee Muscle-Up Practice
Just did 10 for time to see how pace would feel. Used false grip and wasn't used to it. By 10, it was getting really tough. I have time to fix these, just can't panic now as it feels like I am learning them all over again.
Row sprint; 15 seconds @100%
rest 2:15
x4
*complete, was right around 1:15 pace+
Airdyne 30 seconds @85%
airydne 30 seconds @50%
x10
*Complete, felt fine
Training Video
https://vimeo.com/65775508
The final day of workouts are posted. Not too upset about them, Workout 1 on Sunday will be pretty rough but I should be alright. HSPU and T2B have been much better and I have time to work on these over the next month.
Tuesday, May 7, 2013
7 May
Training (230p)
A. Squat snatch; build to a tough single
*165/190/210/230/245/260(x)/260/270(x)
*Stopped after first miss at 270. Felt pretty good, a little weak on the pull but overall not a bad day.
A1. OHS Complex Work
*Wanted to see how this felt, coming down behind my head as well as the OHS. Built quickly, went 185/225/255/275(did 3 OHS)/285(did 1 OHS).
*Felt way better than I thought it would coming down behind my head. 285 went up fairly easily, wrists were the limiter here just because I haven't done them in a while. With some exposure, and if I can control my breathing, 285 shouldn't be an issue.
B1. tnG power snatch; 5, 5, 5, 5; rest 30 seconds
*175/180/175(hands)
*Felt pretty good but hands were getting a little beat up so dropped weight for last set.
B2. 10 hspu for tiem x4; rest 3 min
*16/11/12
*All u/b and felt really solid.
+
3 rounds for time:
15 kbs 2 pood
15 burpees
*3:29
*Felt good here, pushed the pace and didn't feel crushed at the end.
Burpee Muscle-Up Work
*This didn't feel like I thought they would, much worse. Very hard to alter my kip with bent legs. You can see in the video some of the different ways I tried these. With 4 weeks, I will be fine, just need to figure out which way is best.
Training Video
https://vimeo.com/65685832
A. Squat snatch; build to a tough single
*165/190/210/230/245/260(x)/260/270(x)
*Stopped after first miss at 270. Felt pretty good, a little weak on the pull but overall not a bad day.
A1. OHS Complex Work
*Wanted to see how this felt, coming down behind my head as well as the OHS. Built quickly, went 185/225/255/275(did 3 OHS)/285(did 1 OHS).
*Felt way better than I thought it would coming down behind my head. 285 went up fairly easily, wrists were the limiter here just because I haven't done them in a while. With some exposure, and if I can control my breathing, 285 shouldn't be an issue.
B1. tnG power snatch; 5, 5, 5, 5; rest 30 seconds
*175/180/175(hands)
*Felt pretty good but hands were getting a little beat up so dropped weight for last set.
B2. 10 hspu for tiem x4; rest 3 min
*16/11/12
*All u/b and felt really solid.
+
3 rounds for time:
15 kbs 2 pood
15 burpees
*3:29
*Felt good here, pushed the pace and didn't feel crushed at the end.
Burpee Muscle-Up Work
*This didn't feel like I thought they would, much worse. Very hard to alter my kip with bent legs. You can see in the video some of the different ways I tried these. With 4 weeks, I will be fine, just need to figure out which way is best.
Training Video
https://vimeo.com/65685832
Sunday, May 5, 2013
5 May
Training (10a)
I can't believe how my body has felt for the past 2-3 weeks. We have picked up our training volume and I have never felt better. Regionals, in my mind, is more about how your body holds up than anything else and I am gaining more confidence by the day as to how my body will hold up. The majority of people will come out and crush day 1 but by day 3, it is a different ballgame. What we are doing is working and I have never felt more confident about my training and it is showing in my recovery.
For Time:
800m Run
30 GHD's (U/B)
400m Run
30 Power Clean and Jerks (135) (5-5-5-4-fast singles) (3:13)
200m Run
30 KB Snatches (15L/15R) (unbroken on both arms)
100m Run
*13:20
*Felt alright here, wasn't sure how hard to push the 800 and went slower but didn't break up GHD's or Snatches and had very little rest b/w runs and the next movement. I would rather pace a little slower and not take any rest b/w movements than try and crush a run and then get my HR back down before picking up a kb or bb.
*Usually by Sunday afternoon I am dying for a day off but I feel great. Will do some mobility tomorrow and maybe a Z1 run or something.
I can't believe how my body has felt for the past 2-3 weeks. We have picked up our training volume and I have never felt better. Regionals, in my mind, is more about how your body holds up than anything else and I am gaining more confidence by the day as to how my body will hold up. The majority of people will come out and crush day 1 but by day 3, it is a different ballgame. What we are doing is working and I have never felt more confident about my training and it is showing in my recovery.
For Time:
800m Run
30 GHD's (U/B)
400m Run
30 Power Clean and Jerks (135) (5-5-5-4-fast singles) (3:13)
200m Run
30 KB Snatches (15L/15R) (unbroken on both arms)
100m Run
*13:20
*Felt alright here, wasn't sure how hard to push the 800 and went slower but didn't break up GHD's or Snatches and had very little rest b/w runs and the next movement. I would rather pace a little slower and not take any rest b/w movements than try and crush a run and then get my HR back down before picking up a kb or bb.
*Usually by Sunday afternoon I am dying for a day off but I feel great. Will do some mobility tomorrow and maybe a Z1 run or something.
Saturday, May 4, 2013
4 May
Training (12p)
A. Back squat; 5, 4, 3, 2, 1; rest 3 min
*355x5 - 375x4 - 390x3 - 405x2(-1) - 410x1
*Wasn't sure where to start but new if I started too light, I would just climb. I am happy with this, haven't squatted really heavy in a long time and I think I am where I need to be here. Failed 2nd rep on 405 but hit 410# for a single fairly easily.
+
For time:
100 unbroken wall balls
20 muscle ups
50 unbroken wall balls
10 muscle ups
*11:33
*Pretty happy with this, WB were annoying but never got tough. My splits for the times were:
3:15 for 1st 100
25s rest from the wall to the first set of MUps
3:30 for set of 20 MUps (4-3-3-2-2-2-2-2)
12 seconds rest from the last muscle-up to the first wallball
1:40 for my set of 50 WB
25s Rest from the wall to the first MUp
2:00 for set of 10 (4-2-1-x-1-1-1)
*Not fun doing this workout after the heavy squats but makes me feel even better about the times.
Body feels fine from yesterday and no soreness yet from today. Super happy with how my body has held up over the past few weeks. Very confident about Regionals.
Training Video
https://vimeo.com/65470383
A. Back squat; 5, 4, 3, 2, 1; rest 3 min
*355x5 - 375x4 - 390x3 - 405x2(-1) - 410x1
*Wasn't sure where to start but new if I started too light, I would just climb. I am happy with this, haven't squatted really heavy in a long time and I think I am where I need to be here. Failed 2nd rep on 405 but hit 410# for a single fairly easily.
+
For time:
100 unbroken wall balls
20 muscle ups
50 unbroken wall balls
10 muscle ups
*11:33
*Pretty happy with this, WB were annoying but never got tough. My splits for the times were:
3:15 for 1st 100
25s rest from the wall to the first set of MUps
3:30 for set of 20 MUps (4-3-3-2-2-2-2-2)
12 seconds rest from the last muscle-up to the first wallball
1:40 for my set of 50 WB
25s Rest from the wall to the first MUp
2:00 for set of 10 (4-2-1-x-1-1-1)
*Not fun doing this workout after the heavy squats but makes me feel even better about the times.
Body feels fine from yesterday and no soreness yet from today. Super happy with how my body has held up over the past few weeks. Very confident about Regionals.
Training Video
https://vimeo.com/65470383
Friday, May 3, 2013
3 May
Training (1p)
Matt Chan was in town so Joe Alexander and him came over to Vitality and we hit 3 workouts together. Good stuff, the guy is an animal for sure. Not a big surprise why he has been so successful in this sport for such a long time. Very balanced and knows his body really well. Learned alot and that is all that matters.
Workout 1:
7 RFT:
7 DL (255)
7 T2B
7 HSPU
Me - 6:17
Matt - 5:32
*This is probably a combination of my 3 most hated movements but I can definitely tell that I have improved on all of them. Everything U/B and fairly fast, just not as fast as Matt. DL were probably the hardest in the later rounds, lost some low back tightness the last 3 rounds and that hurt my T2B speed.
Rest 12m
Workout 2:
3 RFT:
20 Thrusters (65#)
3 RC
Me - 3:55
Matt - 3:50
*This felt alright, he was much faster coming down on the RC and I will have to adjust this if RC come up in Regionals. This was pretty much as fast as I can move for this combination of movements.
Rest 15m
Workout 3:
8m Amrap:
5 S2O (155#)
50 DU's
Me - 8+43 DU's
Matt - 7+4 S2O
*This is definitely what I would love to see, something moderately heavy followed by a higher rep DU number. Most sets u/b on DU's with limited rest. 8m was a long time but felt good and recovered quickly.
*Good change-up, I love training with Jason but we are so accustomed to each others pacing, it is nice every once in a while to pace off someone you don't know.
TRAINING VIDEO
https://vimeo.com/65421924
Matt Chan was in town so Joe Alexander and him came over to Vitality and we hit 3 workouts together. Good stuff, the guy is an animal for sure. Not a big surprise why he has been so successful in this sport for such a long time. Very balanced and knows his body really well. Learned alot and that is all that matters.
Workout 1:
7 RFT:
7 DL (255)
7 T2B
7 HSPU
Me - 6:17
Matt - 5:32
*This is probably a combination of my 3 most hated movements but I can definitely tell that I have improved on all of them. Everything U/B and fairly fast, just not as fast as Matt. DL were probably the hardest in the later rounds, lost some low back tightness the last 3 rounds and that hurt my T2B speed.
Rest 12m
Workout 2:
3 RFT:
20 Thrusters (65#)
3 RC
Me - 3:55
Matt - 3:50
*This felt alright, he was much faster coming down on the RC and I will have to adjust this if RC come up in Regionals. This was pretty much as fast as I can move for this combination of movements.
Rest 15m
Workout 3:
8m Amrap:
5 S2O (155#)
50 DU's
Me - 8+43 DU's
Matt - 7+4 S2O
*This is definitely what I would love to see, something moderately heavy followed by a higher rep DU number. Most sets u/b on DU's with limited rest. 8m was a long time but felt good and recovered quickly.
*Good change-up, I love training with Jason but we are so accustomed to each others pacing, it is nice every once in a while to pace off someone you don't know.
TRAINING VIDEO
https://vimeo.com/65421924
Wednesday, May 1, 2013
1 May
Training (4p)
10 min amrap @85%
10 kbs 2 pood
10 hspu
Run 400m
*3+10 HSPU
rest 5 min
10 min amrap @85%
10 hang power snatch 75#
10 ghd sit ups
Run 400m
*3 Rounds
rest 5 min
10 min amrap @85%
10 deadlift 225#
10 burpees
Run 400m
*3+10 DL
*Today felt alright, didn't have a ton of energy but my body felt really good. No soreness and joints felt great. Usually by Wednesday, my body is aching for the rest day.
10 min amrap @85%
10 kbs 2 pood
10 hspu
Run 400m
*3+10 HSPU
rest 5 min
10 min amrap @85%
10 hang power snatch 75#
10 ghd sit ups
Run 400m
*3 Rounds
rest 5 min
10 min amrap @85%
10 deadlift 225#
10 burpees
Run 400m
*3+10 DL
*Today felt alright, didn't have a ton of energy but my body felt really good. No soreness and joints felt great. Usually by Wednesday, my body is aching for the rest day.
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