31 August

Training (12p)

*This was the first comp day that we had on the schedule. Had about 10 show up, good group. A good change-up from our normal Saturdays. I don't think I push much harder on days like today but it was nice to pace off of someone else that I didn't know their gameplan. 

Workout 1:
7m to find Max Load for the following complex:
1 Hang Power Clean, Push Jerk x3
*300#
*More there for sure, the HPC was easy and the jerks felt solid. Paced it so that my last attempt was at 300#. Will upload video and next time will try 315#. 

Rest 3m

Workout 2: 
4 Rounds For Time:
400m Run
6 Power Clean and Jerks (225#)
*10:29
*Fast singles for all of my Clean and Jerks. First round were pretty sloppy but after that, C&J felt pretty good. 

Rest 15m

Workout 3:
4 Rounds for Time:
15 Thrusters (95#)
15 Pullups (Subbed pullups for C2B because of Bicep)
*4:35
*Holy hell this hurt really bad. First 2 sets of Thrusters U/B. 3rd set was 9/6 and last set was 5/5/5. First 3 sets of pullups U/B, last set was 10/5. The pace was so much quicker because of the pullups and it felt like it was just constantly on the bar for thrusters. 

Rest 30m

Workout 4:
20m Amrap:
500m Row
10 T2B
15 HSPU
45 U/B Double Unders
*5+20m Row
*Rows were 1:52 for first 2 rounds, 1:55, for 3rd, 1:59 for 4th and 2:02 for 5th. 
*T2B were all U/B and fairly easy. 
*HSPU felt really solid. All 5 rounds U/B with pretty limited break. 
*No mistakes on DU's, took about 10 seconds before starting each set so I could ensure I went U/B. 
*I tried to push the transitions pretty quick and it felt good. I don't think I could have gone any faster on this, I was crushed by the end of the 20m. 


Training Videos
https://vimeo.com/73572155

31 August

Training (3p)

*Legs are finally back to normal from last Friday, now it feels weird for them NOT to be hurting. Feel really good after yesterdays rest day. Easy day today, lots of stretching and mobility. I used to have anxiety about these easy days and would always think I needed to do more and was wasting the day by just hitting something short. How wrong I was...I now embrace these days and realize that the ability for me to hit the intensity I need on other days, days like today are not only necessary but vital in having an effective PD....Or I am just getting old and Max is trying to let my old ass recover more...either way, I like it. 


Row sprint 20 seconds @100%
rest 2:40
x3
*1:13.5 (136m) for all

+

Airdyne 30 seconds @85%
airdyne 30 seconds @50%
x8
*160cals (450+ for 85%/100 for 50%)

+

Mobility/skill work for tomorrow (whatever you want to play with for comfort)

*Just worked some HPC and Jerks. Built quickly to 245# and hit a few sets just to get comfortable. Felt fine. Will see how it goes tomorrow, more curious as far as recovery throughout the workouts and the following day than how the actual times/weights go for tomorrow. 

28 August

Training (3p)

Pretty good week so far, legs are still coming around from last Friday's hazefest but feeling better everyday. Mentally have been in it these first 3 days this week and feel like I have been getting quality work done. Have been much less concerned about times/weights and much more conscious of feeling good and hitting everything like it is supposed to be. No checking the box this time around, I think that is a big mistake I have made in the past. Some days just doing the work that was on the sheet instead of really attacking it like it was meant to be. 

10 min amrap @85%
Run 400m
10 thrusters 95#
10 burpee box jumps 20"
*2+5 Thrusters
*Split Thrusters 6/4 each time. 

rest 5 min

10 min amrap @85%
Row 500m
10 hang squat clean 115#
10 toes to bar
*2+10 T2B
*Split HSC 6/4 and T2B U/B all sets. Rows were 1:51 for all 3. 

rest 5 min

Airdyne 30 seconds @85%
Airydne 30 seconds @50%
x12
*85% was 400+ and 50% was <100
*214 Cals and 247 avg watts. 

The first 2-3 minutes on pretty much all 3 sets were spent just trying to get comfortable. Running felt really good, obviously it was alow pace but felt much better than previous MAP work. 

27 August

Training (2p)

A. Power snatch; build to a tough single
*235 (5#PR)
*PS has always been a weakness of mine but it felt pretty solid today for some reason. My turnover is still slow and if I can speed that up, have 5-10 more pounds in there. 

*
+
5 sets:

10 power snatch 75# Breakdown by Round (24/24/28/29/32)
10 power snatch 135# (39/47/46/55/63)
10 power snatch 165# (61/71/84/82/72)
(set up different bars if possible to speed transitions)

*2:20

*2:41

*3:01
*3:10
*3:13

*These got really tough. Lower back was pretty tight after the 3rd set. Played around alot with the rep schemes to see if anything would be easier. 75# was u/b for the first 2 sets and then tried 6/4, 6/4, 4/3/3 to see if it would save my back for the 135#. 135# was 5/5, 4/2/2, 4/2/2, 4/4/3, Fast Singles. 165# was fast singles for 4 sets and then the 3rd set I tried doubles but it didn't feel that great. PS is coming along but this was really hard on grip and legs. Legs felt really heavy from the AD work yesterday. 


Training Video

https://vimeo.com/73305371

26 August

Training (230p)

1m AD Sprint @ 100%
Rest 6m,
x6
Rest 15m b/w 3/4
*61 Cals
*63 Cals
*59 Cals
*60 Cals
*57 Cals
*50 Cals

*My legs were crazy sore still from Friday's squatting hazefest. Rolled and tried to loosen them up and thought they were feeling alright....until the first 1m sprint and then realized how wrong I was. I finished the first one and thought that I would be ok and then about 2m after I finished, my legs filled with Lactic Acid and were never the same. After #3, laid on floor for about 12 of the 15 minutes trying to find a comfortable position, nothing worked. #4 wasn't too terrible. #5 and #6 were awful. I haven't felt pain like that in a workout in probably close to a year. My goal was to keep it at 60 cals for all 6 and thought I had a pretty good shot until #5. 

I will give it to you though, 5 would have been bad but doable...6 was the magic number. It took me from hurting to hurdling me off the side of the cliff. 

24 August

Training (115p)

Legs were pretty beat up today from yesterdays haze fest. Warmed up for a while and after mobility, they started to loosen up. Wasn't sure what my 85% would be for the runs so we started aggressive and it ended up working well. 

400m Run @85%
Rest 2m, x10
1. 1:34
2. 1:32
3. 1:29
4. 1:31
5. 1:28
6. 1:29
7. 1:29
8. 1:29
9. 1:29
10. 1:22 (picked up pace on second half)

*Not going to break any records with these 400s today but feel really solid with the times following yesterdays workload. Legs felt good with the 2m recovery time and breathing wasn't a factor. Body is sore but will take it easy and enjoy the rest day tomorrow. 

23 August

Training (130p)

*Took two days off in a row for the first time since finishing up Regionals and the body feels pretty good. Bicep is feeling back to normal, normal amount of discomfort, much better than it was a week ago. Scheduled for an Ultrasound Sept 17th but I am good to train as usual next cycle. Gymnastics movements are fine except for C2B and EROM HSPU, everything else won't bother it. 

A. Back squat; 3, 2, 1; rest 3 min
*385x3
*410x2
*430x1 (Failed, got on my toes for a split second and just couldn't recover)

B. Back squat; 30 for time 265#; rest 3 min x2
*Set 1 was 2:20
*Set 2 was 3:26

*Took it a little less aggressive on Set 1 so I would have my legs for Set 2. I thought I paced this about as smart as I could. VMO was cramping pretty bad on both sides during 2nd Set. 


Training Video
https://vimeo.com/73004991


Airdyne 10 min for max calories
*312 (PR)

*I think the fear of how I thought this was going to feel made this go alot better than I expected. Max had said some other guys had done this exact day and didn't get anywhere near their best on the FY. I played some mental games and made that into a little bit of a challenge. I also mapped out where I thought I needed to be every 2 minutes in order to make it. I just focused on that and it took my mind off everything else. In the end, this was the best 300 FY I have ever completed. Wasn't crushed at the end and recovered pretty quick. Not sure if it was because of the 2 days off or just that you have made me do this damn 10m test so much, I am getting used to the pain. 

20 August

Training Part 1 (10a)

Prowler push; 30 seconds @100% (moderate/heavy)
rest 3 min
x8
(rest 5 min bw sets 4/5)
*Used 140# and this got pretty terrible. Stayed somewhat consistent. About 100 Feet for the first 3 rounds and then between 90-95 feet for the last 5 rounds. 


Training Part 2 (3p)

Run 30 min easy
*Nice and slow, nothing crazy here just got a good sweat and felt fine. 

19 August

Training (230p)

30 seconds Aerodyne @ 85%
30 seconds Aerodyne @ Easy Pace
x30
*591 Calories (269 Average Watts - 420ish for 85%)

*This was tough, it took a few minutes to start to feeling good and then was fine until about the 9 minute mark and it got rough for a few intervals and then finished fine. Always fun when you can bank almost 600 cals on the Aerodyne to get shit going on a Monday...

17 August

Training (1p)

My bicep is still really sore. A little worried that it may be something serious. If I try an flex my bicep, it is crazy sore. I can straighten it fine and the only movements it hurts is C2B Pullups, EROM HSPU, Rope Climbs. Everything else is fine. Like I said, I am making an appt to get an ultrasound done on it early next week. Shouldn't have to change any programming, just can't do the above for a week or so but don't think that will be an issue. 

A. Deadlift x4/Clean pull x3/Power clean x2/Hang power clean x1; build
to a max of the complex
*280/295(failed 2nd PC)

+
For time:
20 burpees
30 power snatch 75# 
*2:25

rest 2 min

30 burpees
20 power snatch 135#
*3:58

rest 4 min

35 burpees
15 power snatch 165#
*4:22

rest 6 min

15 burpees
10 power snatch 185#
*2:06

*Total time was 24:26. Felt pretty good, pushed the pace on my burpees and other than the bar getting really slick from the humidity, they all felt decent. 


Training Videos
https://vimeo.com/72597625

16 August

Training (930a)

A. Squat snatch; perform 10 singles bw 225-245#; rest as needed bw reps
*225/235/245x/245/245/245x/245/245/245/245x
*Felt alright, not great but got smoother towards the end. 

B. Snatch balance; 5x5; rest 2 min (speed/technical focus, not loading)
*135/165/185/205/205
*These felt solid, was able to stay fast throughout. 

C. Rear foot elevated front rack split squats; @32x1, 8-10x4; rest 1 min bw legs
*45# x 8 Reps each foot for all. This was very difficult. 


Training PM (230p)

5-4-3-2-1
Muscle ups
Parallete hspu
*Subbed HSPU instead of Paralletes half way through. The EROM was hurting my bicep. MUps U/B and felt fine. 
*4:20

rest 5 min

10-8-6-4-2
Bar muscle ups
strict hspu
*9:36
*Bar Mups felt much better than last week. 

rest 5 min

20-18-16-12-10
chin ups
ring dips
*8:36
*Did regular pullups to save my bicep. All Pullups U/B. Ring dips were limiter, really tough. 

14 August

Training (230p)


A. 1 knee tucked lever eccentrics; accumulate 12 reps per side with perfect form
*Complete, felt pretty good. 

B. 30 L-sit chin ups for time
*Right Bicep has been really tight/sore since the rope climbs a few days ago. It has caused some issues in the past and only really hurts when I do high rep C2B or shit like that. Should be good in a day or so. Will let you know. Probably going to go get some ultrasound done on it just to see what's up. 

+

21-15-9
Met ball GHD sit ups (20#)
Strict ring dips
*4:40
*GHD's U/B and broke up RD into small sets. Felt pretty good. 

13 August

Training (930p)

A. Snatch pulls; 5, 4, 3, 2, 1; rest 3 min
*235x5/235x4/245x3/245x2/250x1
*These felt fine, stayed a little lighter to keep my ass down on the subsequent pulls and it felt better. 

+

15 min amrap:
Run 400m
4 heavy tire flips
4 thrusters 165#
*4 Rounds
*We did 4 tire flips because the big ass tire we had was 400+ pounds and kicked our ass. Runs and thrusters were rest compared to that damn tire. 

Training (230p)


Airdyne 30 seconds @85%
airdyne 30 seconds @50%
x20
*400 Calories, 230 Average Watts. Stayed at 400-450 for the 85% and about 100 for the 50%. Felt fine here, no issues. 

+

20 min z1 airdyne
*135 Calories, about 180 Average Watts. Just kept it nice and easy. 

12 Aug

Training (2p)

A. Ring hspu; 30 reps not for time
*Complete, messed around with some kipping and they felt pretty good actually. 

B. Strict weighted muscle up; 2-3x5; rest as needed (increase weight
from last week)
*0x3/5#x3/5#x2/8#x2/8#x2
*These felt better than last week.

+

For time:
20 muscle ups
40 strict chin ups
60 CTB chin ups
*15:42
*Had a feeling that this was going to be brutal at my BW and I was right. Things got pretty tough after the muscle-ups. 


Training Video
https://vimeo.com/72222206

Saturday, 10 August

Training (1230p)

A. Deadlift; 5, 4, 3, 2, 1; rest as needed (don't push for a pr unless
you're feeling it)
*445x5 (This felt pretty easy, no issues)
*465x4 (1st Pull was tough but not terrible)
*485x3 (This felt the best of the first 3 sets)
*500x2 (Felt strong here, both pulls felt good and I felt I controlled my back throughout)
*510x1 (It's there, just was cautious, never recovered fully from the double at 500)

*I still don't feel super confident when I see heavy deadlifts in a workout but we have addressed the gap here in a big way. The DL/BJ at regionals went well and I am continuing to develop my deadlift and gain more confidence here. This was one of the remaining holes that keep me from being well-rounded. Hope to continue to have some exposure with this. 

+

5 sets:
20 burpees
12 power snatch 165#
rest 4 min
*2:44/2:24/2:24/2:38/2:38
*Wow, these hurt really bad. Did fast singles at 165 for all 5 sets. Burpees actually felt great, probably because I was dreading the power snatches so much. Hands got really slippery for the last 2-3 or probably could have sped up a little. Really tough combo. 



Friday and Saturday Training Videos
https://vimeo.com/72137811

9 August

Training Part 1 (AM Session 930a)

A. Squat snatch; build to a 3rm TnG
*225#
*More there for sure, just had a tough time getting my hook back on the way down as it got heavier. With a few more touches, I know I can get 235-240#.

B. Hang squat snatch; 3 reps on the min for 10 min 135#
*Complete, really easy. 

C. Snatch grip OH reverse lunges 145#; amrap unbroken x5; rest 3 min
*14-19-20-19-20
*Quads were on fire here but once again, lunges are a huge hole for me. I hate them. 

Training Part 2 (PM Session 230p)
A1. 20 strict hspu for time x3; rest 30 seconds
*1:07
*3:32
*3:58

A2. 20 kipping hspu for time x3; rest 4 min
*1:32
*2:58
*3:00

*The wheels fell off after the first 40. Strict quickly went to singles and kipping was brutal. Shoulders were crushed. 

B. 5 CTB chin ups on the 30 seconds for 6 min
*Complete, these got tough towards the end

+
For time:
100 unbroken double unders
8 muscle ups
75 unbroken double unders
6 muscle ups
50 unbroken doubel unders
4 muscle ups
25 unbroken double unders
2 muscle ups
*7:41
*DU's all U/B with no mistakes. Muscle-Ups were 5-3/3-3/2-2/2
*Felt good here, again, rings got really slick or else I could have strung a few more together I think. First time doing DU's in a month or so, felt fine. 

7 August

Body is pretty beat up from the week. The running yesterday and intervals has my knee and joints pretty sore. Took a while to get warm but actually ended up feeling alright once I got started. 

Training (230p)

A. 1 knee tucked lever eccentrics; accumulate 10 reps per side with perfect form
*These were really tough, as soon as I got close to parallel to the ground, the bottom fell out pretty quick. 

B. 10 legless rope climbs for time 15'
*DNF, called it at 13m because I would have probably died if I kept going. Completed 7 and failed 3 within 6 inches from the 15' tape....
*I really feel my BW here, 247# doesn't do well with legless rope climbs. I am not complaining as it is my own fault but the only time I really feel the weight is C2B and these damn things. I am sure with more exposure I can be just as good at them at my BW than the next guy but first time at them, not good. 

+
5 rounds for time:
1 min max distance hs walk
*48 Feet/60 Feet/60 Feet/60 Feet/65 Feet
*These felt fine, shoulders got pretty fatigued after the initial set but I was happy with these. 

rest 20 seconds

1 min max seconds accumulated L-sit on paralletes
*37 Seconds, 25 Seconds, 27 Seconds, 21 Seconds, 18 Seconds
*First time in a while on the Paralletes and it felt like it....

rest 2 min

*Good thing I am at a good place mentally because this week has been a combo of a lot of things I am not very good at:) I used to get worked up over shit that I wasn't good at but now it doesn't bother me. I could kid myself and just do heavy shit all the time and feel great about myself until Regionals or just suck it up and work the stuff I need to because that is what is going to get me where I need to be. 

6 August Double

Training (AM Session) 945a

A. Snatch deadlift (use straps); build to a 3rm
*345#
*Stopped here, couldn't keep my butt down very well if I got any heavier

B1. TnG deadlift 225# x20 unbroken; rest 1 min x5
*All U/B, sets 3,4,5 got my lower back pretty tight.

B2. Thrusters 135# x10 unbroken; rest 2 min x5
*All U/B, these weren't too bad but my lower back was feeling it here from the Deadlifts. 

*The worst part of the 100 Deadlifts was just my lower back. 
Training (PM Session) 215p

Row 500m @85%
*1:34.9/1:34.8/1:34.8/1:35.9/1:36.0

rest 2 min

Airdyne 90 seconds @85%
*402 Average Watts - 45 Cals/420-50/422-42/426-45/427-44

Rest 2 min

Run 800m @85%
*3:29/3:32/3:32/3:28/3:30

rest 3 min
x5 sets

*This got pretty tough around the half-way point. First time doing this type of volume with conditioning. The row was by far the worst of the 3 movements. 

5 August

New Training Cycle started today....one of the toughest gymnastics workouts I have done in as long as I can remember kicked it off.....ouch. 


Training (130p)

A. Build to a max depth triple hspu strict
*12" x3
*Used the black blocks and turned them vertical, barely got the 3rd rep.

B. Strict weighted muscle up; 2-3x5; rest as needed
*1st set just did 3 unweighted strict muscle-ups. Sets 2-4 used a 5# DB and the last set I failed with a 5# DB. 

+

For time:
40 CTB chin ups (sets of 5 or bigger only)
40 ring dips
20 bar muscle ups
20 strict hspu
40 knees to elbow
40 hand release push ups
*22:45
*This wasn't good for me. C2B continue to feel like shit. 1st time doing BMups in probably 8 months...and it felt like it. Everything just compounded the next movement and was forced to slow the pace. Obviously I need this as today shows. 


Training Video
http://vimeo.com/71831671

Rest Day

Each year of preparation for the Season leads me to figure out something else that is important that I have been neglecting in my training. The first year I realized that the shotgun method of training doesn't work. You can't expect to do two-a-days and triples all year round and be healthy or prepared for Regionals. The Second year I realized that having the right coach is extremely important. Last year I realized that being "average" at gymnastics just doesn't cut it. This year I have realized that it is less and less about the actual workouts that I do in preparation for the Regional. It is more mental for me than it will be physical. The training works and will continue to work. I will be as prepared as anyone when it comes time to perform. I used to be convinced that it was all in the workouts we do leading up to Regionals that will give us the edge. Don't get me wrong, it is vitally important to train correctly, but for me, that is simple. I have Max. I do what he says and I know I will be 100% prepared physically for the weekend. Leaving regionals on Sunday, I was as healthy and recovered as I have been in the past 3 years. There is no doubt that the training I am doing is exactly what I need. It is the mental side that will be the difference. I need to be able to disconnect from this shit every once in a while and realize what is really important. For me, that is family. For 3 years, I have put my training in front of pretty much everything else in my life. I don't regret that, I just acknowledge that I no longer want to prioritize that way. Make no mistake, this doesn't mean that I am not going to put the effort into training like I have in the past, it just means that in order for me to be successful in this sport, I have to be able to turn my mind off and decompress a for a few days every couple months. I have done this twice since Regionals and each time I have come back more focused and hungry. Sometimes I just hold on too tight because I am always thinking about how bad I want it. I know I can compete with the guys that have been to the Games. It won't come down to my training, it won't come down to my diet, it won't come down to anything but my mental preparation. Period. I know how to eat, I know how to train, now I just need to learn how to win...and expect to win. That part, only I can change. Everyone has something that keeps them from getting on that podium, it took me 3 years to figure mine out but better late than never. 

3 August

Last day of training for this cycle, feeling much better now than in the beginning. Gymnastics are feeling good and I am at my heaviest bodyweight (247#) in about 9 months, 2 pounds up from Regionals. C2B are really the only thing that hasn't felt good in as long as I can remember. Mind is in a much better place now that the games are over, much easier to focus on work....and by work I mean training.....is there any other kind of work? 

Training (Noon)
*Had a Kids Cert in here this weekend but was able to fit this in during lunch. 

A. Deadlift @41x1, 1-2x5; rest 3 min
*400x2/420x2/435x2/455x2/475x2
*The most I have ever lifted has been 490, the double at 475 felt good and the tempo was legit. 

B. Hang Power clean; 30 for time 225#
*5:55
*Tried to do this without bouncing off my thighs like I did at Regionals 2 years ago. It didn't go well, much harder to keep my grip doing it this way. The old way bothered my back and I wanted to test this out as most competitors did it this way and were effective. It didn't work for me and I may not do that again or it just might take some practice...either way, this was much slower than it should have been. 

+

3 min airdyne for cals
*118 Calories (554 Average Watts)
*This hurt, not sure if I had any left. Recovered pretty quick which usually means you pussed out...



Last two training days videos
https://vimeo.com/71648516

2 August

Training AM Session (930a)

A. Squat snatch; build to a tough single (only 3 total misses in the session)
*135/165/195/225/240/250xxx/250
*Felt pretty good until I got to 250 and then I just couldn't stabilize OHD, missed my 3rd one and waited about 10 seconds and tried it again and got it, then called it for the day. 

B. 30 squat snatch for time 165#
*5:55, will look back and see how this stacked up to before. Felt pretty good, missed once....the first rep, as I always fing do. 

C. Back squat; 2-3x3; rest 3 min
*370x3/390x3/405x3
*Pretty close to a 3RM at 405, maybe 5-10 more pounds...

*Back got pretty tight after the 30 Snatches for time, waited about 30m before I squatted. 

Training PM Session (3p)

A. 30 muscle ups for time
*5:35
*This is an 11 second PR. Attacked it a little differently and did a big set to open up which actually felt pretty solid. No missed reps. 
*8-11-13-16-18-20-22-24-26-28-30

B. 50 hspu for time strict
*7:13
*10-18-25-30-35-40-42-44-46-47-48-49-50
*This was about a 2m PR as well.