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Friday, January 31, 2014

31 January

Training (230p)

31-Jan
A. squat snatch/squat clean "play"

*Knee was bothering me. Went and saw Doc and he said it was my glute not firing the way it should. He worked on it today and said he needs about 3 more visits and It will be fine. Already feeling better. Don't change anything with the program because of it, I will get it fixed next week and just be smart with what I cut out. 

+


100 thrusters for time 155# (20 double under on the top of each minute)

*14:48
*This was pretty brutal. Just got monotonous. Will post vid later today.



Training Video
https://vimeo.com/85600434

Wednesday, January 29, 2014

29 January

Training (230p)

8-10 TnG DL (315)
20 Second Prowler @ 100% (Heavy/grinding load)
rest 4m, x8

*10 TnG DL for all 8 Sets
*1 Trip Prowler (Used 305#)
*Started to get pretty nasty towards the end. Knee was feeling a little better but still something felt like it was pulling on my kneecap. 

Tuesday, January 28, 2014

28 January

Training (230p)

Row 10m Z1
*2:02 Pace (2450m)

AD 10m  Z1
*120 Cals/152 Avg Watts

30m Mobility

*Knee was bothering me a little bit from last week, took it pretty easy today

Monday, January 27, 2014

27 January

Training AM Session (1030)

A. Squat clean/squat snatch tech work
*Built to 205 and 265 and worked more speed today. 
*I think moving forward, for a couple weeks, I can only do 1 session of Oly work every 5-7 days. Anything more right now leaves my knee a little sore. It felt great last week with the oly work but today was bugging me a little bit. I think its just now getting used to being loaded with the increased range of motion I have. 

B1. Back squat; amrap (-1) unbroken 275# x4; rest 1 min

*13/13/13/13
*These were pretty miserable

B2. Muscle ups; 10 for time x4; rest 3 min

*All 4 sets u/b and 35 seconds. First time ever being able to string 4 sets of 10 together with this short of a break. Amazing how much better I am at these. 

C. Barbell forward lunges; 16 alt steps x4; rest 2 min

*Skipped this to rest my knee for the PM, just wanted to be-careful with it.  The knee just felt a little funny. I will ice and it will be fine tomorrow. 


Training Session PM (230p)


For time:
100 wall balls
75 toes to bar
50 OHS 135#
25 CTB pull ups

*13:51
*These felt alright, I went U/B on wallballs, T2B took me a little while. I went 12/22/30/37/43/48/53/57/61/65/69/75. OHS were 10s and C2B were 13/12....not bad. 


Training Video
https://vimeo.com/85198550

Sunday, January 26, 2014

25 January

Training (12p)

For time:
60 hspu
60 DB snatch 70# (alt per arm)
60 burpees
60 deadlift 225#

*17:40
*Stopped with about 20 deadlifts to go. My back was super tight from the first pull of the Deadlifts. I thought I stayed somewhat efficient on the DB Snatches in order to avoid this. I need to get better at making sure my hamstrings are stretched out before we do alot of pulling. This is the second time in a week that my back has gotten super tight. 
*HSPU went well, did 25-35-43-49-55-60....that was about the only thing that went right for this workout. 

10 box jumps 24"
Row 500m @85%
rest 2 min
x4

*Rowed a 1:40 for all 4 500s. 

+


10 box jumps 24"
Airdyne 90 seconds @85%
rest 2 min
x4

*Used the New Air Assault Bikes. Average watts for each round were, 354/412/391/421

+


200 double unders for time

*1:50, these were unbroken and easy.



Training Videos
OHS/DL-BJ/Snatches/Cleans
https://vimeo.com/85085765 

Friday, January 24, 2014

24 January

Training Session (1p)

A. squat snatch/squat clean "play"
*20m Snatch Play (135/165/185/205/220/230/240)
*No Misses, stopped at 240. Haven't squat snatched in 3 months and I felt faster than I can ever remember and my pull feels really good. 
*15m Clean Play (135/185/215/235/255/270/285)
*No misses, stopped at 285. Felt fine. A little weak in the hole at the bottom but not bad for the layoff. 

B. Pressing snatch balance 5x5; rest 90 seconds

*75/85/95/105/115

C1. Thrusters 20 unbroken 95# x5; rest 20 seconds

*All complete U/B

C2. 20 CTB pull ups for time x5; rest 2-3-4-5 minutes bw sets

*All sets U/B and 22-24 seconds. 
*This combination was terrible. My breathing was crazy after Thrusters. Last 2 sets of thrusters were tough and then final 2 sets of C2B were miserable. I feel as though my C2B are as good as they can get right now. Really pleased with my capacity here. Huge improvements. I was f'ed up for about 10 minutes after this workout. 

(increase rest per set by a minute for each subsequent set starting at
2 min)

Wednesday, January 22, 2014

22 January

Training (230p)

A. Power snatch; build to a max
*195/210/225/235xx
*Didn't feel good here, pull felt weak

+


21-15-9
Deadlift 315#
box jump 30"

*4:57
*Felt terrible during set of 15. Back got really tight. I had to do all the DL Sunday instead of Saturday and didn't get a rest day in as usual. I am hoping that the 5 sets of 400+ DL on Sunday was what caused the tightness in my back. Box jumps felt better, knee isn't an issue anymore here. 

Tuesday, January 21, 2014

Monday, January 20, 2014

20 January

Training (1030)

*This was supposed to be a double but I had to combine the two......not one of my better decisions but just had a shitload of other stuff I had to do. Rested 20 minutes before hitting the Amraps. 

AM
A. OHS build to a max

*255/285/300/315/330(PR)
*These actually felt better as I got heavier. I probably had 5-10# more but just ended up being too many sets and I stopped at 320. Will post video tomorrow. 

B. 50 front squat for time 225# (from floor)
*5:48

*This was pretty miserable. Was hoping I could do 12-10-8 for the first 30 and then just hang on to some smaller sets. I went 12-9 and then mostly 6s-7s until the end. These felt really heavy today and were not fun by any stretch. Squat cleaned into first rep and it felt pretty good on the knee. 

Rested 20 minutes (Not nearly enough...)

PM
5 min amrap:
20 wall balls
10 CTB chin ups
rest 5 min
x4 rounds

*4+5 WB AMRAP 1
*4 Rounds AMRAP 2
*4 Rounds AMRAP 3
*4 Rounds AMRAP 4
*I don't think I could have paced this any better or any different. I actually broke up my C2B in the first AMRAP (u/b - u/b - 6/4 - 6/4). After I finished the first 5m, I went U/B on everything else in 2-4 AMRAPs. Worked out to 325 Wallballs and 160 C2B...not cool maximus. I am glad I didn't do the math and realize that I would be doing a Double Karen+
*Breathing is getting better everyday and I am really confident in my gymnastics lately. Body feels good bro, right where we need to be. 

Sunday, January 19, 2014

19 January

Make-Up Training Day (12p)

B. Deadlift @41x1; 2-3x5; rest 3 min
*405x3/405x3/415x3/430x3/440x2
*These felt good today, felt like I had lots of control on the way down. Didn't mix my grip. Hooked everything to see how it would feel and it felt fine. 

C. 20 burpee muscle ups for time; rest 5 min x2

*2:55 Set 1
*3:17 Set 2
*Did Burpee BAR Muscle-Ups instead of Ring Muscle-Ups. Didn't have the space due to the cert. I think the BMU were a little harder actually, not sure if they should have been but they were. 
*Didn't miss any reps which was pretty solid I thought. 

Saturday, January 18, 2014

18 January

Training (12p)

Had a cert at the gym this weekend so only had about an hour to hit it. Did the best I could with the time. Got some help with my power clean and cleaned up a few things that I think will make a difference down the road. 

A. Power clean; 2, 2, 2, 1, 1, 1; rest 3 min
*275x2/290x2/300x2/310x1/315x1/320x(caught it at parellel and it rode me down into a squat clean...which actually felt pretty good, first time squat cleaning since surgery..even though it wasn't my intent, good for my confidence. 

B. Deadlift @41x1; 2-3x5; rest 3 min


C. 20 burpee muscle ups for time; rest 5 min x2
+


5 min amrap:
5 power clean 225#
5 hspu

*5+3 PC
*Probably started a little too aggressive here, PC felt good but I think I should of gotten 6 rounds..not sure. 


Training Video
https://vimeo.com/84479619

Friday, January 17, 2014

17 January

Training (2p)

A. 1 1/4 front squat; 2-4x5; rest 2 min
*255x3/265x3/275x3/285x3/285x1(Stopped, just felt a little off balance and didn't want to push it)

B. Pressing snatch balance 5x5; rest 2 min

*65x5/75x5/5/85x5/5
*Took a while to open up shoulders but started to feel better towards the end. 

+


Row 500m @85%
rest 2 min
x10

*1:39
*All 10 were within about .3 seconds from each other. Felt good here. 

Wednesday, January 15, 2014

15 January

Training (230p)

A. Snatch pull 5x5; rest 3 min
*205/205/215/215/225
*This took a few sets before things started to feel better

B. TnG deadlift; 12 for time 315# x3; rest 3 min

*Felt a little heavy today, not sure why

+


"randy" (goal is sub 3:15)

*3:50
*I couldn't believe how fast the time felt like it went. My breathing really wasn't that bad, just took me forever to complete the reps. Will upload the video tomorrow. I thought if I went slow and steady with an actual Power Snatch for the first 30 or so reps, it would save me in the end. Turns out, I guess I should have just muscle snatched the reps from the start. 

Tuesday, January 14, 2014

13 January

Training AM Session (1030a)


A. OHS 5, 5, 3, 3, 2, 1; rest 2 min

*245x3 (Failed), this pissed me off, felt 10x worse than last week here and I thought I would be in for a long day. 245x5, felt better and shoulders started to open up. 265x3, still feeling good. 285x2, best set up to that point. Hit 300 for my single and it was easy. With a little more exposure, I am sure there is alot more there, shoulders and wrists just aren't use to OHS but without going heavy in 6+ months, I feel like having 300# is a good foundation to build on if we need to. 

B. 100 back squat for time 225#

*9:59
*This...was....miserable. I went 11/10/9 and then sets of 7 up until 89 where I hit my last 11. I tried to get right below parallel to avoid a shit ton of extra squatting and I feel like that helped a little bit. Back felt good and it really was more mental than muscular. I am going to be crushed on Wednesday because of this. 


Training Session PM (3p)


A. Muscle ups; 2-4 on the min for 15 min

*2/3/4/4/4/4/4/4/4/4/3/3/4/4/4
*55 Reps. No misses. Felt really solid. It's amazing how different these feel than 4-6 months ago. I really hope we can keep our exposure to these as well as C2B, I feel as though they will not limit me at all this year and I just want to make sure that whatever I am doing to keep them so efficient, we can keep that going. 

B. 30 sets of 5 unbroken CTB for time (try to go conservative pacing
and equal power throughout all… so don't get through 10 sets in 3 min,
then the next 10 in 6 min...try to get the first 10, second 10 and
third 10 done all at the same pace)

*Did 1 set every 30 seconds for 15 minutes. 
*Set 1: 4:36
*Set 2: 4:36
*Set 3: 4:36
*I think this is the first time ever doing 150 C2B. They felt really good through about 120 and then got pretty spicy for the last 30. Hands started to stretch a little bit but never tore. I remember I tore doing 40 or 50 in workouts leading up to regionals. 

+

For time:
Row 1k
50 box jumps 24"

*5:06
*1k was 3:23 and the box jumps were rebounding with the hips open on the top of the box. First time doing box jumps since I had knee surgery, felt great. 

*I know I have a huge hole in my squat clean and squat snatch endurance but it is amazing how good I feel overall with everything else. I feel like all the things I have struggled with in the past....C2B/MUps/Power Snatches all feel great. The movements that have been my strength, Cleans and Snatches, are now what will be my shortcomings....funny how shit works. 


Training Videos
https://vimeo.com/84131906

Saturday, January 11, 2014

11 January

Training (Noon)

A. Power snatch clusters 1.1.1.1.1x5; rest 20 seconds/rest 3 min
*205(x,y,y,x.x) 205(y,y,n,n,y)205(y,y,x,y,y)205(all), 205(y,y,y,n,y)
*These felt no where near as good as last week, back and pull were pretty weak today. 

B. Deadlift @41x1; 2-3x4; rest 3 min

*405x2,2,3,3
*Felt alright, last set was a struggle. 

C. 8 muscle ups for time x5; rest 4 min

*All U/B and 27-28 Seconds. Felt fine, last set was only tough one. 

+


21-15-9-15-21
Deadlift 155#
toes to bar

*7:16
*This was paced really well until the last 10 T2B and then I fell apart and was doing singles and doubles. 72 T2B...good....82 T2B, horrible. 

Friday, January 10, 2014

10 January

Training (3p)

A. 1 1/4 front squat; 4-6x5; rest 2 min
*245x4/5, 255x5/5/5
*These felt better than last week, the bounce out of the bottom is coming along better. 

B. Barbell front rack walking lunges; 100 for time 165#
*8:45
*12/10/8/12/10/8/9/7/5/7/11
*These hurt really bad, not fun at all. 

+


15 min amrap @80%
Row 500m
50 double unders

*5+300
*Felt really comfortable here, easily rowed 1:51-1:53 and no mistakes on DU's. 

Wednesday, January 8, 2014

8 January

Training (1030a)

A. Snatch grip deadlift; build to a max (keep snatch pulling mechanics)
*350
*Maybe had a little left but lost my ability to keep positioning. 

B. TnG deadlift; 10 for time 315# x6; rest 2 min

*Complete, all b/w 17-18 seconds. 

+


30 power clean and jerk for time 165#

*3:27
*Did 5 and then mostly triples, didn't feel great. Breathing was actually the limiter here much more than back or legs. 

Tuesday, January 7, 2014

7 January

Training (3p)


30m Z1 Row

+

Mobility

*Rowed about 4k, got off every 500m and did about 60 seconds of dynamic stretching. Pace was 1:54 for the rows. 

Monday, January 6, 2014

6 January

Training AM Session (1030a)

A. OHS 5x5; rest 2 min
*225x5/235x5/250x5/265x5/275x4
*First time OHS heavy since Regionals I think. Pleased with how it felt. 

B. 1 1/4 back squat; 10-12x5; rest 3 min

*205 x 10 for all. These sucked really bad. 

C. 15 thrusters for time 135# x6; rest 3 min

*Did 5 sets and called it. All 5 sets were u/b and around 28-29 seconds. Body was crushed by this point. Legs were in a bad place. Knowing we still had a part 2, called it in hopes to recover enough for PM. 

*This was one of the harder strength sessions I can remember doing in quite some time. Short rest for the OHS took its toll for the next two. 


Training Session PM (3p)


For time:
40 burpee muscle ups

*9:32
*40 felt WAY different than 30. Pace really slowed at about 24-26. 

rest exactly 1 min


5 rounds for time:
30 unbroken wall balls
15 CTB chin ups (must be done in sets of 5 or bigger)

*Total time when finished was 22:43
*Legs were crushed from the beginning of the WB. Took probably 10-20 seconds after Pullups before starting WB. C2B were 5/5/5 - 10/5 - 10/5 - 10/5 - 15


Saturday, January 4, 2014

4 January

Training (12p)

A. Power snatch clusters 1.1.1x5; rest 20 seconds/rest 3 min
*205/215/220/225/235(missed 2nd rep)
*These are feeling really strong. Best they have ever felt. 

B. Deadlift @41x1; 2-3x3; rest 3 min

*405 x 3 for all 3 sets. 
*Hook gripped all these to see how grip would hold up and it felt fine. Back was limiter, not my grip. 

C. 7 muscle ups for time x5; rest 4 min

*All Complete U/B in 22-24 seconds. These felt really easy. 

+


15 min amrap:
15 power snatch 95#
15 burpees

*6+16 Reps

*This didn't feel that great, breathing was pretty bad. Will post 

Training Video
https://vimeo.com/83444792

Friday, January 3, 2014

3 January 2014

First Training Session Of The New Year

230p
3-Jan
A. 1 1/4 front squat; 6-8x5; rest 2 min

*225 for all, 6/6/7/7/7
*Depth starting to come along well, knee feels good. 2 minutes went quick...made it tough

B. Barbell reverse lunges; 30 continuous alt'ing steps x4; rest 2 min

*75/95/115/125
*These got pretty rough towards the end. 

+


10 min amrap @80% effort
20 wall balls
20 double unders

*8 Rounds
*This felt good, took it pretty easy, broke wallballs into 2 sets. DU's felt fine. 


Best the knee has felt in a while. Swelling is starting to go away for good, still have some post training inflammation but not too bad.