Training (2p)
A. Deadlift; build to a tough single
*Built to 465# and missed it. Surprised at how heavy it felt but wasn't about to fight for it.
+
"Diane"
*3:22
*This is about a minute PR but thought I would be able to do this a little faster. We have worked so much strict, I was hoping it would transfer over to the kipping but in the set of 15, had to rest on my head for a few seconds between some reps. Everything was U/B but the set of 15 really slowed me down.
Training Video
https://vimeo.com/102173001
Wednesday, July 30, 2014
Tuesday, July 29, 2014
29 July
Training (2p)
A1. Hollow body hold; amsap unbroken x8; rest 30 seconds
A2. Arch body hold; amsap unbroken x8; rest 1 min
*Complete about 30/30 for all 8 sets.
B. DB side bends; 15-20x5; rest 1 min bw sides
*Complete with 2 Pood
+
10 rounds for time:
Row 500m
15 burpees
*28:21
*We set up the rowers again about 60 feet from where we did burpees which forced everyone to decide if they were going to jog back and forth from the burpees. I thought I paced this really well and not sure I could go any faster. My burpees were all fast and felt better than usual. Rows were around 1:44-1:45 for first 3 rounds and then right around 1:50 for the final 7 rounds.
A1. Hollow body hold; amsap unbroken x8; rest 30 seconds
A2. Arch body hold; amsap unbroken x8; rest 1 min
*Complete about 30/30 for all 8 sets.
B. DB side bends; 15-20x5; rest 1 min bw sides
*Complete with 2 Pood
+
10 rounds for time:
Row 500m
15 burpees
*28:21
*We set up the rowers again about 60 feet from where we did burpees which forced everyone to decide if they were going to jog back and forth from the burpees. I thought I paced this really well and not sure I could go any faster. My burpees were all fast and felt better than usual. Rows were around 1:44-1:45 for first 3 rounds and then right around 1:50 for the final 7 rounds.
Monday, July 28, 2014
28 July
Training (2p)
A. Squat snatch; build to a max
*Built to 245# and kept missing. Back has felt a little weak for about 10 days now, going to get adjusted the next few days and we should be good to go.
B. 1 1/4 front squat; 2-3x5; rest 2 min
*260-270-280-290-290
+
"Legless" from regionals
*6:34
*Felt great thru 7 and then got REALLY tough. Had to take some rest before jumping up on the last 3.
A. Squat snatch; build to a max
*Built to 245# and kept missing. Back has felt a little weak for about 10 days now, going to get adjusted the next few days and we should be good to go.
B. 1 1/4 front squat; 2-3x5; rest 2 min
*260-270-280-290-290
+
"Legless" from regionals
*6:34
*Felt great thru 7 and then got REALLY tough. Had to take some rest before jumping up on the last 3.
Saturday, July 26, 2014
27 July
Training (12p)
A1. Strict hspu; amrap.amrap.amrap x6; rest 30 sec/rest 2 min
*15-7-5/11-5-3/9-4-3/9-4-3/9-3-3/8-3-3
*107 Total Reps, much better than last week thru 5 sets.
A2. Legless rope climb; 2 for time x6; rest 3 min
*27/29/27/25/25/25
*These continue to feel better.
+
3 rounds for time:
Run 400m
20 burpees
20 CTB pull ups
*10:59
*C2B U/B for first 2 sets, last set was 13-7.
*Pushed this as hard as I could but Baity caught me on the 2nd round of burpees and I couldn't close the gap on the last run. Thought I paced this well for me but must have lost some time on the burpees.
Weekly Training Videos
https://vimeo.com/101858650
A1. Strict hspu; amrap.amrap.amrap x6; rest 30 sec/rest 2 min
*15-7-5/11-5-3/9-4-3/9-4-3/9-3-3/8-3-3
*107 Total Reps, much better than last week thru 5 sets.
A2. Legless rope climb; 2 for time x6; rest 3 min
*27/29/27/25/25/25
*These continue to feel better.
+
3 rounds for time:
Run 400m
20 burpees
20 CTB pull ups
*10:59
*C2B U/B for first 2 sets, last set was 13-7.
*Pushed this as hard as I could but Baity caught me on the 2nd round of burpees and I couldn't close the gap on the last run. Thought I paced this well for me but must have lost some time on the burpees.
Weekly Training Videos
https://vimeo.com/101858650
Friday, July 25, 2014
25 July
Training (2p)
A. Squat snatch; build to a tough single
*Built quickly to 250 and missed it twice, just didn't feel solid on the catch at all. Will post videos tomorrow.
B. Front squat; build to a 3rm
*315
*Struggling with the FS, SC's lately.
C. Snatch deadlift @21x1; 2-3x5; rest 2 min
*Stayed at 275 for 3 reps on all. Was able to keep back pretty flat during all the reps.
+
For time:
30 power clean and jerk 225# (Done at 6:35)
30 back squat 315# (Done at 12:42, sets of 6)
30 calories rowing
*14:25
*Back squats were brutal. Paced the C&J's to hopefully save my legs but not sure it would have mattered.
A. Squat snatch; build to a tough single
*Built quickly to 250 and missed it twice, just didn't feel solid on the catch at all. Will post videos tomorrow.
B. Front squat; build to a 3rm
*315
*Struggling with the FS, SC's lately.
C. Snatch deadlift @21x1; 2-3x5; rest 2 min
*Stayed at 275 for 3 reps on all. Was able to keep back pretty flat during all the reps.
+
For time:
30 power clean and jerk 225# (Done at 6:35)
30 back squat 315# (Done at 12:42, sets of 6)
30 calories rowing
*14:25
*Back squats were brutal. Paced the C&J's to hopefully save my legs but not sure it would have mattered.
Wednesday, July 23, 2014
23 July
Training (2p)
A. Snatch pulls; 5x5; rest 2 min
*225 for all
*Didn't feel strong on here and the bar was getting out in front, stayed light and just pulled hard.
B. Power clean clusters 5.3.1x3; rest 30 seconds/rest 2 min (tng)
*255/260/265
C. Push press x5/Push jerk x3/Split jerk x1; build to a max of the complex
*240 (missed SJ)
+
21-15-9
deadlift 315#
strict hspu
*8:42
*21 DL (15-6) 15 DL (9-6) 9 DL (U/B)
*21 HSPU (12-17-21) 15 HSPU (6-10-13-15) 9 HSPU (3-5-7-8-9)
*HSPU crushed me, I shouldn't have done such a big set, this is a tough rep scheme with Strict, will have to play with this a little bit.
rest 10 min
30-20-10
KBS 2 pood
hand release push ups
*5:10
*KBS were all U/B. Pushups were rough.
A. Snatch pulls; 5x5; rest 2 min
*225 for all
*Didn't feel strong on here and the bar was getting out in front, stayed light and just pulled hard.
B. Power clean clusters 5.3.1x3; rest 30 seconds/rest 2 min (tng)
*255/260/265
C. Push press x5/Push jerk x3/Split jerk x1; build to a max of the complex
*240 (missed SJ)
+
21-15-9
deadlift 315#
strict hspu
*8:42
*21 DL (15-6) 15 DL (9-6) 9 DL (U/B)
*21 HSPU (12-17-21) 15 HSPU (6-10-13-15) 9 HSPU (3-5-7-8-9)
*HSPU crushed me, I shouldn't have done such a big set, this is a tough rep scheme with Strict, will have to play with this a little bit.
rest 10 min
30-20-10
KBS 2 pood
hand release push ups
*5:10
*KBS were all U/B. Pushups were rough.
Tuesday, July 22, 2014
22 July
Training (130p)
A1. Hollow body hold; amsap unbroken x7; rest 30 seconds
*35/30/30/30/30/30/30/30
A2. Arch body hold; amsap unbroken x7; rest 1 min
*38/32/32/30/30/30/30
B. DB side bends; 15-20x4; rest 1 min bw sides
*2 Pood, 15 Reps each side
+
50m farmers walk L/waiters carry R
50m farmers walk R/waiters carry L
rest as needed to full recovery
x6 sets
*Blue Overhead/Red FW
+
7 burpee box jumps AFAP 24"
Prowler push (light and fast) 50m @100%
rest 3:30
x5
*54 seconds/58/59/64/65
*Wow, the turf was crazy sticky today due to the humidity. 90# usually works out to be a sprint on the prowler but today felt about twice as heavy. If we do this again, will go a little lighter so we can be faster. Body feels good, no issues.
Training Video
*Power Snatch Clusters From Earlier 5.3.1 Rest 30 seconds b/w
*SC/HSC/FS Complex
*Snatches
https://vimeo.com/101453898
A1. Hollow body hold; amsap unbroken x7; rest 30 seconds
*35/30/30/30/30/30/30/30
A2. Arch body hold; amsap unbroken x7; rest 1 min
*38/32/32/30/30/30/30
B. DB side bends; 15-20x4; rest 1 min bw sides
*2 Pood, 15 Reps each side
+
50m farmers walk L/waiters carry R
50m farmers walk R/waiters carry L
rest as needed to full recovery
x6 sets
*Blue Overhead/Red FW
+
7 burpee box jumps AFAP 24"
Prowler push (light and fast) 50m @100%
rest 3:30
x5
*54 seconds/58/59/64/65
*Wow, the turf was crazy sticky today due to the humidity. 90# usually works out to be a sprint on the prowler but today felt about twice as heavy. If we do this again, will go a little lighter so we can be faster. Body feels good, no issues.
Training Video
*Power Snatch Clusters From Earlier 5.3.1 Rest 30 seconds b/w
*SC/HSC/FS Complex
*Snatches
https://vimeo.com/101453898
Monday, July 21, 2014
21 July
Training (2p)
Back has been a little tight since Wed/Fri Deadlifts last week. Felt pretty good after I warmed up for a little bit but didn't want to push to hard today so I could give it another day to get back to normal.
A. Squat snatch; 4 singles @90+% 1rm; rest 90 seconds
*Stayed right around 90% and wanted to hit 4 solid singles.
*225/230/235/235
B. 1 1/4 front squat; 4-6x5; rest 2 min
*245/255/260/265
*4 Reps for all
+
For time:
20 front squat 255# (from ground)
20 muscle ups
40 OHS 135#
4 legless rope climbs
60 wall balls unbroken
60 strict pull ups
*28:40
*Front Squats were 8/5/4/3 and felt heavy (3:35)
*Muscle-Ups felt great, 8/7/5 (7:30)
*OHS weren't terrible, 20/11/9 (12:15)
*Legless Climbs were tough, (16:45)
*WB hurt having to be U/B, (19:40)
*Strict PU were brutal, 5s (28:40)
*Transitions/resting is where this hurt my time. Not sure I could have gone much faster if I had to. There was nothing that you could just push through and not fail. Body felt good here and back felt fine afterwords.
Back has been a little tight since Wed/Fri Deadlifts last week. Felt pretty good after I warmed up for a little bit but didn't want to push to hard today so I could give it another day to get back to normal.
A. Squat snatch; 4 singles @90+% 1rm; rest 90 seconds
*Stayed right around 90% and wanted to hit 4 solid singles.
*225/230/235/235
B. 1 1/4 front squat; 4-6x5; rest 2 min
*245/255/260/265
*4 Reps for all
+
For time:
20 front squat 255# (from ground)
20 muscle ups
40 OHS 135#
4 legless rope climbs
60 wall balls unbroken
60 strict pull ups
*28:40
*Front Squats were 8/5/4/3 and felt heavy (3:35)
*Muscle-Ups felt great, 8/7/5 (7:30)
*OHS weren't terrible, 20/11/9 (12:15)
*Legless Climbs were tough, (16:45)
*WB hurt having to be U/B, (19:40)
*Strict PU were brutal, 5s (28:40)
*Transitions/resting is where this hurt my time. Not sure I could have gone much faster if I had to. There was nothing that you could just push through and not fail. Body felt good here and back felt fine afterwords.
Saturday, July 19, 2014
20 July
Training (12p)
A1. Strict hspu; amrap.amrap.amrap x5; rest 30 sec/rest 2 min
*13-7-6 11-4-3 9-3-3 8-3-2 5-3-1
*This just further shows how clear my gameplan needs to be with high rep HSPU. Anything over 15-20 per round, the only answer for me is small sets with short rest. Once I do a max set, they go away so quickly. This was good because it forced me to stay with this approach and really made it clear what my strategy needs to be with HSPU. Funny how I used to fear these so much a few years ago. I could care less when I see them in a workout now.
A2. Legless rope climb; 2 for time x5; rest 3 min
*28 seconds/23/32/39/38
*Bicep felt fine, just got tough to get the second one in without adding some rest.
+
5 sets:
15 burpees
Run 200m
15 toes to bar
Row 350m
50 double unders
rest 3 min bw sets
*3:55 / 3:55 / 3:58 / 4:01 / 4:03
*These hurt pretty bad, thought I had a chance to keep the last two under 4:00 but just couldn't pull the row how I needed to. Have been spacing out equipment and stations on workouts like this and I think it helps out mentally quite a bit. I put the rowers/T2B/DU's all about 50 feet from each other so it would have to be a choice whether or not I jog to the next station. Small things like this where you have to make a mental choice whether or not to walk engrains good habits. Something small, but for me, it just keeps my mind where it needs to be.
*T2B were all U/B, last set got really tough. First 4 were easy. Rows were around 1:13.
A1. Strict hspu; amrap.amrap.amrap x5; rest 30 sec/rest 2 min
*13-7-6 11-4-3 9-3-3 8-3-2 5-3-1
*This just further shows how clear my gameplan needs to be with high rep HSPU. Anything over 15-20 per round, the only answer for me is small sets with short rest. Once I do a max set, they go away so quickly. This was good because it forced me to stay with this approach and really made it clear what my strategy needs to be with HSPU. Funny how I used to fear these so much a few years ago. I could care less when I see them in a workout now.
A2. Legless rope climb; 2 for time x5; rest 3 min
*28 seconds/23/32/39/38
*Bicep felt fine, just got tough to get the second one in without adding some rest.
+
5 sets:
15 burpees
Run 200m
15 toes to bar
Row 350m
50 double unders
rest 3 min bw sets
*3:55 / 3:55 / 3:58 / 4:01 / 4:03
*These hurt pretty bad, thought I had a chance to keep the last two under 4:00 but just couldn't pull the row how I needed to. Have been spacing out equipment and stations on workouts like this and I think it helps out mentally quite a bit. I put the rowers/T2B/DU's all about 50 feet from each other so it would have to be a choice whether or not I jog to the next station. Small things like this where you have to make a mental choice whether or not to walk engrains good habits. Something small, but for me, it just keeps my mind where it needs to be.
*T2B were all U/B, last set got really tough. First 4 were easy. Rows were around 1:13.
Friday, July 18, 2014
18 July
Training (2p)
A. Squat snatch; build to a tough single
*245/255(x)
*Back was tight to start with and was happy I was able to get 245# today
B. Squat clean x1/Hang squat clean x2/Front squat x3; build to a tough
single of the complex
*285
*Didn't want to push too hard with the back being as tight as it was from Wednesday's deads.
C. Snatch deadlift @21x1; 4-5x5; rest 2 min
*Didn't want to push this
+
21-15-9
Deadlift 335#
Wall ball 30#
KBS 88#
Thruster 155#
*19:03
21 (9-7-5 DL) - (21 WB) - (11-9 94# KB) - (6-5-5-5 Thrusters)
15 (7-5-3 DL) - (15 WB) - (15 KBS) - (7-5-3 Thrusters)
9 (Everything U/B)
*This had a similar to feel compared to King Kong, but only 20 minutes long. Everything just took away from each movement, toughest workout I have done in a few months. Glad I was able to get sub 20 though, I would have to think that is somewhat competitive....hopefully
A. Squat snatch; build to a tough single
*245/255(x)
*Back was tight to start with and was happy I was able to get 245# today
B. Squat clean x1/Hang squat clean x2/Front squat x3; build to a tough
single of the complex
*285
*Didn't want to push too hard with the back being as tight as it was from Wednesday's deads.
*Didn't want to push this
+
21-15-9
Deadlift 335#
Wall ball 30#
KBS 88#
Thruster 155#
*19:03
21 (9-7-5 DL) - (21 WB) - (11-9 94# KB) - (6-5-5-5 Thrusters)
15 (7-5-3 DL) - (15 WB) - (15 KBS) - (7-5-3 Thrusters)
9 (Everything U/B)
*This had a similar to feel compared to King Kong, but only 20 minutes long. Everything just took away from each movement, toughest workout I have done in a few months. Glad I was able to get sub 20 though, I would have to think that is somewhat competitive....hopefully
Wednesday, July 16, 2014
16 July
Training (2p)
A. Clean pulls; 5x5; rest 2 min
*295/310/320/330/340
B. Power snatch clusters 5.3.1x3; rest 30 seconds/rest 2 min (tng)
*185/195/200
*Breathing was rough here, had a hard time controlling my heart rate.
C. Split jerk; 7 singles @80% 1rm; rest 90 seconds
*265#, felt fine
+
7 min amrap:
8 deadlift 315#
4 strict hspu
*7+2 DL
*HSPU were U/B and easy. DL were U/B and got heavy about round 4 or 5.
rest 3 min
7 min amrap:
7 power clean and jerk 185#
7 hspu (kipping)
*3+7 PC
*Was not recovered by any means when starting this. Fast singles for the C&J. HSPU were U/B and all pretty easy.
rest 3 min
7 min amrap:
14 KBS 2 pood
14 calories airdyne
*4+2
*Assault bike was taking about 55 seconds - 65 seconds for the 14 cals. KBS all U/B.
A. Clean pulls; 5x5; rest 2 min
*295/310/320/330/340
B. Power snatch clusters 5.3.1x3; rest 30 seconds/rest 2 min (tng)
*185/195/200
*Breathing was rough here, had a hard time controlling my heart rate.
C. Split jerk; 7 singles @80% 1rm; rest 90 seconds
*265#, felt fine
+
7 min amrap:
8 deadlift 315#
4 strict hspu
*7+2 DL
*HSPU were U/B and easy. DL were U/B and got heavy about round 4 or 5.
rest 3 min
7 min amrap:
7 power clean and jerk 185#
7 hspu (kipping)
*3+7 PC
*Was not recovered by any means when starting this. Fast singles for the C&J. HSPU were U/B and all pretty easy.
rest 3 min
7 min amrap:
14 KBS 2 pood
14 calories airdyne
*4+2
*Assault bike was taking about 55 seconds - 65 seconds for the 14 cals. KBS all U/B.
Tuesday, July 15, 2014
15 July
Training (2p)
A1. Hollow body hold; amsap unbroken x6; rest 30 seconds
*50/36/30/28/28/24
A2. Arch body hold; amsap unbroken x6; rest 1 min
*36/36/40/34/28/27
B. DB side bends; 15-20x3; rest 1 min bw sides
*2 Pood
+
50m farmers walk L/waiters carry R
50m farmers walk R/waiters carry L
rest as needed to full recovery
x5 sets (heavier in the farmers carry than the waiters carry hand,
positional focus)
*Red/Blue KB
*This was tough, really good exercise though, can tell it will be beneficial.
+
7 burpee box jumps AFAP 24"
Prowler push (light and fast) 50m @100%
rest 3:30
x4
*42/42/47/54 Seconds
*This surprised me how tough the prowler was and how bad it made my legs feel.
A1. Hollow body hold; amsap unbroken x6; rest 30 seconds
*50/36/30/28/28/24
A2. Arch body hold; amsap unbroken x6; rest 1 min
*36/36/40/34/28/27
B. DB side bends; 15-20x3; rest 1 min bw sides
*2 Pood
+
50m farmers walk L/waiters carry R
50m farmers walk R/waiters carry L
rest as needed to full recovery
x5 sets (heavier in the farmers carry than the waiters carry hand,
positional focus)
*Red/Blue KB
*This was tough, really good exercise though, can tell it will be beneficial.
+
7 burpee box jumps AFAP 24"
Prowler push (light and fast) 50m @100%
rest 3:30
x4
*42/42/47/54 Seconds
*This surprised me how tough the prowler was and how bad it made my legs feel.
Monday, July 14, 2014
14 July
Training (10a)
A. Squat snatch; 6 singles @85+% 1rm; rest 90 seconds
*225/235/240/245/245/250
*No misses, felt pretty solid today. A little sloppy at 245 so I hit that twice but overall, was surprised how strong I felt after Saturday took a toll on my legs.
B. 1 1/4 front squat; 6-8x5; rest 2 min
*205/215/225/235/245
*Low back was actually pretty still a little tight from Saturday's front squats so I went conservative to start and ended where we probably should have started. Just wanted to make sure I didn't push too hard from the start on these and screw up the rest of my week.
+
3 rounds for time:
5 squat clean 225#
1 legless rope climb
*3:35
*1st set of SC u/b then singles for 2nd set then 2-1-1-1 for last set. Rope climbs didn't bother my bicep at all.
rest 5 min
3 rounds for time:
10 thrusters 155#
5 muscle ups
*4:56
*All Muscle-Ups U/B, 1st and 2nd set of Thrusters U/B, last set 6/4. This was pretty brutal. Wasn't recovered at the start of this workout by any means.
rest 5 min
3 rounds for time
15 thrusters 95#
15 CTB pull ups
*5:16
*This was bad from the first set of thrusters. Couldn't catch my breath. Did my C2B all u/b and Thrusters in 1st and 2nd were U/B but broke last set 8/7. Took me close to 15 minutes to recover from this combination of workouts.
SNATCH VIDEOS
http://vimeo.com/100796197
A. Squat snatch; 6 singles @85+% 1rm; rest 90 seconds
*225/235/240/245/245/250
*No misses, felt pretty solid today. A little sloppy at 245 so I hit that twice but overall, was surprised how strong I felt after Saturday took a toll on my legs.
B. 1 1/4 front squat; 6-8x5; rest 2 min
*205/215/225/235/245
*Low back was actually pretty still a little tight from Saturday's front squats so I went conservative to start and ended where we probably should have started. Just wanted to make sure I didn't push too hard from the start on these and screw up the rest of my week.
+
3 rounds for time:
5 squat clean 225#
1 legless rope climb
*3:35
*1st set of SC u/b then singles for 2nd set then 2-1-1-1 for last set. Rope climbs didn't bother my bicep at all.
rest 5 min
3 rounds for time:
10 thrusters 155#
5 muscle ups
*4:56
*All Muscle-Ups U/B, 1st and 2nd set of Thrusters U/B, last set 6/4. This was pretty brutal. Wasn't recovered at the start of this workout by any means.
rest 5 min
3 rounds for time
15 thrusters 95#
15 CTB pull ups
*5:16
*This was bad from the first set of thrusters. Couldn't catch my breath. Did my C2B all u/b and Thrusters in 1st and 2nd were U/B but broke last set 8/7. Took me close to 15 minutes to recover from this combination of workouts.
SNATCH VIDEOS
http://vimeo.com/100796197
Saturday, July 12, 2014
12 July
Training (12p)
A. Squat clean; build to a tough single
*265/290/310/325
*Just don't have the power I used to have getting out of the bottom. The pull and catch feel fine, just squat hasn't caught up yet. Getting there.
B. Front squats; 3, 2, 1, 3, 2, 1; rest 3 min
*295/315/325 for both (3-2-1s)
*Same problem here, just can't generate the power in the hole. Probably down about 30 pounds from where it was a year ago. I don't think this is a huge issue as I have gotten way better at some other movements and strength will never be the limiter, always gymnastics.
+
Airdyne 30 seconds @80% effort
Airdyne 20 seconds @90% effort
Airdyne 10 seconds @100% effort
slow spin 1 min
Airdyne 30 seconds @80% effort
Airdyne 20 seconds @90% effort
Airdyne 10 seconds @100% effort
slow spin 2 min
Airdyne 30 seconds @80% effort
Airdyne 20 seconds @90% effort
Airdyne 10 seconds @100% effort
Slow spin 4 min
x5 sets
*Took the average watts for each 1m cycle to see how they compared. 15 sets of 1m.
Round 1: 636 - 619 - 603
Round 2: 584 - 597 - 576
Round 3: 593 - 571 - 561
Round 4: 567 - 569 - 576
Round 5: 563 - 553 - 570
This was pretty miserable, 50 minutes on the AD doesn't fly by. Starting to get a little more comfortable with where numbers need to be on the Assault Bike.
Training Video
*PC/HPCx2 Complex, Snatch Drops and Cleans
https://vimeo.com/100640522
A. Squat clean; build to a tough single
*265/290/310/325
*Just don't have the power I used to have getting out of the bottom. The pull and catch feel fine, just squat hasn't caught up yet. Getting there.
B. Front squats; 3, 2, 1, 3, 2, 1; rest 3 min
*295/315/325 for both (3-2-1s)
*Same problem here, just can't generate the power in the hole. Probably down about 30 pounds from where it was a year ago. I don't think this is a huge issue as I have gotten way better at some other movements and strength will never be the limiter, always gymnastics.
+
Airdyne 30 seconds @80% effort
Airdyne 20 seconds @90% effort
Airdyne 10 seconds @100% effort
slow spin 1 min
Airdyne 30 seconds @80% effort
Airdyne 20 seconds @90% effort
Airdyne 10 seconds @100% effort
slow spin 2 min
Airdyne 30 seconds @80% effort
Airdyne 20 seconds @90% effort
Airdyne 10 seconds @100% effort
Slow spin 4 min
x5 sets
*Took the average watts for each 1m cycle to see how they compared. 15 sets of 1m.
Round 1: 636 - 619 - 603
Round 2: 584 - 597 - 576
Round 3: 593 - 571 - 561
Round 4: 567 - 569 - 576
Round 5: 563 - 553 - 570
This was pretty miserable, 50 minutes on the AD doesn't fly by. Starting to get a little more comfortable with where numbers need to be on the Assault Bike.
Training Video
*PC/HPCx2 Complex, Snatch Drops and Cleans
https://vimeo.com/100640522
Friday, July 11, 2014
11 July
Training (2p)
A. Legless rope climb tech work - increase slightly from where we were last week
*6 to 15', took my time. Still feel good here, no issues with the bicep.
B1. Strict hspu; 40 for time; rest 5 min
*5/4 - 5/4 - 5/4 - 4/4 - 3/2
*4:24
B2. Strict hspu; 20 for time; rest 2 min
*6/5 - 3/3/3
*1:55
B3. Strict hspu; 10 for time (one time through each)
*10 U/B (21 Seconds)
*Best my HSPU have felt. The key for me is definitely smaller sets every 30 seconds.
+
15 min amrap:
10 pistols
10 CTB pull ups
10 burpees
1 min hollow rocks
*3+20 seconds HR
*First time doing pistols since knee surgery. Right Leg was very weak but was still able to complete a few reps. Did the first round with a band to loosen everything up. Left Leg felt really good actually.
A. Legless rope climb tech work - increase slightly from where we were last week
*6 to 15', took my time. Still feel good here, no issues with the bicep.
B1. Strict hspu; 40 for time; rest 5 min
*5/4 - 5/4 - 5/4 - 4/4 - 3/2
*4:24
B2. Strict hspu; 20 for time; rest 2 min
*6/5 - 3/3/3
*1:55
B3. Strict hspu; 10 for time (one time through each)
*10 U/B (21 Seconds)
*Best my HSPU have felt. The key for me is definitely smaller sets every 30 seconds.
+
15 min amrap:
10 pistols
10 CTB pull ups
10 burpees
1 min hollow rocks
*3+20 seconds HR
*First time doing pistols since knee surgery. Right Leg was very weak but was still able to complete a few reps. Did the first round with a band to loosen everything up. Left Leg felt really good actually.
Wednesday, July 9, 2014
9 June
Training (10a)
A. Drop snatch; 3, 3, 3, 3, 3; rest 90 sec (speed focus)
*135/150/155/165/175
+
On the min for 20 min:
Odd- 3 front squat with chains; light/fast
Even- 3 box jumps 30-36" (reset each rep, go from a partial squat and
try to minimize rebound)
*Used 225# + Chains and 36"
+
On the min for 20 min:
Odd- 3 Squat snatch 135#
Even- triple broad jump (re-bounding forward off landing on two feet)
*Felt fine here, was fast under the bar because of the Snatch Drops.
A. Drop snatch; 3, 3, 3, 3, 3; rest 90 sec (speed focus)
*135/150/155/165/175
+
On the min for 20 min:
Odd- 3 front squat with chains; light/fast
Even- 3 box jumps 30-36" (reset each rep, go from a partial squat and
try to minimize rebound)
*Used 225# + Chains and 36"
+
On the min for 20 min:
Odd- 3 Squat snatch 135#
Even- triple broad jump (re-bounding forward off landing on two feet)
*Felt fine here, was fast under the bar because of the Snatch Drops.
Tuesday, July 8, 2014
8 July
Training (2p)
A1. Power snatch; 7 unbroken 135# x4; rest 30 sec
A2. Power clean; 7 unbroken 185# x4; rest 30 sec
A3. Deadlift; 14 unbroken 175# x4; rest 6 min
*Complete, all around 2:00
*Not terrible but HR got up there quick...
+
15 min amrap:
16 KBS snatch 1.5 pood (alt each 8 reps)
32 unbroken double unders
*12 Rounds, felt really steady. No mistakes on DU's.
A1. Power snatch; 7 unbroken 135# x4; rest 30 sec
A2. Power clean; 7 unbroken 185# x4; rest 30 sec
A3. Deadlift; 14 unbroken 175# x4; rest 6 min
*Complete, all around 2:00
*Not terrible but HR got up there quick...
+
15 min amrap:
16 KBS snatch 1.5 pood (alt each 8 reps)
32 unbroken double unders
*12 Rounds, felt really steady. No mistakes on DU's.
Monday, July 7, 2014
7 July
Training (2p)
A. Strict CTB pull ups; amrap in 2 min x5; rest 2 min
*18/17/16/15/13
*Did all singles
B. 30 strict parallete hspu for time 6" depth
*11:50
*3/5/7/9/10/12/13/15/17/19/21/22/23/24/25/26/27/28/29/30
*These were brutally difficult for me
+
with a 3 min countdown clock"
500m row @85-90%
Amrap burpee muscle ups in remaining time
rest 3 min
x5
*1:38/6 Muscle-Ups
*1:39/6 Muscle-Ups
*1:38/6 Muscle-Ups
*1:39/6 Muscle-Ups
*1:39/6 Muscle-Ups
+
with a 3 min countdown clock:
400m run
amrap burpee CTB pull ups in remaining time
rest 3-2-1 min
x4 sets (rest decreases each set)
*1:38/10 C2B
*1:40/12 C2B
*1:40/11 C2B
*1:40/10 C2B
*This was a pretty tough combo today. Rowing and Running was harder than usual.
A. Strict CTB pull ups; amrap in 2 min x5; rest 2 min
*18/17/16/15/13
*Did all singles
B. 30 strict parallete hspu for time 6" depth
*11:50
*3/5/7/9/10/12/13/15/17/19/21/22/23/24/25/26/27/28/29/30
*These were brutally difficult for me
+
with a 3 min countdown clock"
500m row @85-90%
Amrap burpee muscle ups in remaining time
rest 3 min
x5
*1:38/6 Muscle-Ups
*1:39/6 Muscle-Ups
*1:38/6 Muscle-Ups
*1:39/6 Muscle-Ups
*1:39/6 Muscle-Ups
+
with a 3 min countdown clock:
400m run
amrap burpee CTB pull ups in remaining time
rest 3-2-1 min
x4 sets (rest decreases each set)
*1:38/10 C2B
*1:40/12 C2B
*1:40/11 C2B
*1:40/10 C2B
*This was a pretty tough combo today. Rowing and Running was harder than usual.
Saturday, July 5, 2014
5 July
Training (12p)
A. Squat clean; 7 singles @80% 1rm; rest 2 min
*All at 275#, felt alright, a little heavier than I thought coming out of the bottom.
B. Front squats; 7 on the min for 7 min 225#
*Complete, got tough towards the end.
C. Deadlift; 6 on the min for 10 min 315#
*Complete, never felt fully recovered from Front Squats, so this made the DL a little tougher than anticipated. Hooked all 10 sets with no issues.
+
Airdyne 30 seconsd @80%
slow spin 30 seconsd
airdyne 30 seconsd @90%
slow spin 1 min
airdyne 30 seconsd @100%
slow spin 2 min
x6 sets
Set # 80% 90% 100% (Avg Watts/Ass Bike)
1 545 712 1040
2 587 724 998
3 564 653 828
4 530 643 863
5 545 659 843
6 558 600 916
*This might have been one of the worst AD sessions to date. The strength work prior to it definitely made it a little more miserable. I would love to see some other people's results for these that are using the Assault Bike. Tough to know if the numbers are competitive or if I was holding back just a touch on the 100% work.
A. Squat clean; 7 singles @80% 1rm; rest 2 min
*All at 275#, felt alright, a little heavier than I thought coming out of the bottom.
B. Front squats; 7 on the min for 7 min 225#
*Complete, got tough towards the end.
C. Deadlift; 6 on the min for 10 min 315#
*Complete, never felt fully recovered from Front Squats, so this made the DL a little tougher than anticipated. Hooked all 10 sets with no issues.
+
Airdyne 30 seconsd @80%
slow spin 30 seconsd
airdyne 30 seconsd @90%
slow spin 1 min
airdyne 30 seconsd @100%
slow spin 2 min
x6 sets
Set # 80% 90% 100% (Avg Watts/Ass Bike)
1 545 712 1040
2 587 724 998
3 564 653 828
4 530 643 863
5 545 659 843
6 558 600 916
*This might have been one of the worst AD sessions to date. The strength work prior to it definitely made it a little more miserable. I would love to see some other people's results for these that are using the Assault Bike. Tough to know if the numbers are competitive or if I was holding back just a touch on the 100% work.
Friday, July 4, 2014
4 July
Training (12p)
Great day to train, weather was super nice and it is hasn't gotten too humid as of yet. Only had a few classes today so felt fresh when we started.
A. Legless rope climb tech work (low volume, don't pull all the way up
the rope, just feel the movement out and report in how you are
acclimating to the single arm upper body pull work)
*Did about 6 climbs between 10-15 feet. Bicep felt great, first time doing these in about a year.
B. Strict hspu; 50 for time
*6:48
*4-4/4-4/4-4/4-3/4-3/3-3/3-3
*Did one set every 30 seconds. Not sure I could have done these any faster, the last set of 3 was all I had left. Would have had to wait about 40 seconds before attempting next set. Did 66 in 10m last week so 50 in 6:48 is about right.
+
10 rounds for time:
10 CTB pull ups
row 500m
*24:42
*This is one of the 1% of the workouts that I do that I don't think anyone will beat me at. We put the rowers about 40 feet from our pull-up bars so we had to make a decision on jogging to and from the rowers. I ended up jogging both ways and the C2B felt the best they have ever felt. Easily U/B on all with no rest. Rows were 1:45 to start and 1:42 to finish and the 8 in between were all 1:50-1:56. It's amazing how much more proficient I am with Gymnastic movements these days.
Great day to train, weather was super nice and it is hasn't gotten too humid as of yet. Only had a few classes today so felt fresh when we started.
A. Legless rope climb tech work (low volume, don't pull all the way up
the rope, just feel the movement out and report in how you are
acclimating to the single arm upper body pull work)
*Did about 6 climbs between 10-15 feet. Bicep felt great, first time doing these in about a year.
B. Strict hspu; 50 for time
*6:48
*4-4/4-4/4-4/4-3/4-3/3-3/3-3
*Did one set every 30 seconds. Not sure I could have done these any faster, the last set of 3 was all I had left. Would have had to wait about 40 seconds before attempting next set. Did 66 in 10m last week so 50 in 6:48 is about right.
+
10 rounds for time:
10 CTB pull ups
row 500m
*24:42
*This is one of the 1% of the workouts that I do that I don't think anyone will beat me at. We put the rowers about 40 feet from our pull-up bars so we had to make a decision on jogging to and from the rowers. I ended up jogging both ways and the C2B felt the best they have ever felt. Easily U/B on all with no rest. Rows were 1:45 to start and 1:42 to finish and the 8 in between were all 1:50-1:56. It's amazing how much more proficient I am with Gymnastic movements these days.
Wednesday, July 2, 2014
2 July
Training (2p)
A. Power clean x1/hang power clean x2 - build to a max of the complex
*295
*Probably would have had a little more but climbed a little too conservatively.
B. Snatch deadlift @3121; 3-4x5; rest 2 min (use straps for grip)
*235/255/265/275/275
*Ended up not using straps and just working the hook and staying solid in the snatch set-up for the entire pull. Getting stronger here everytime.
+
"kelly"
*Just did "Kelly" about a month ago before Regionals and didn't want to do it again.
"Heavy Nancy" (135)
*13:18
*Thought this would be a good sub for "Kelly". Did all my OHS U/B and tried to keep a good pace on the runs.
A. Power clean x1/hang power clean x2 - build to a max of the complex
*295
*Probably would have had a little more but climbed a little too conservatively.
B. Snatch deadlift @3121; 3-4x5; rest 2 min (use straps for grip)
*235/255/265/275/275
*Ended up not using straps and just working the hook and staying solid in the snatch set-up for the entire pull. Getting stronger here everytime.
+
*Just did "Kelly" about a month ago before Regionals and didn't want to do it again.
"Heavy Nancy" (135)
*13:18
*Thought this would be a good sub for "Kelly". Did all my OHS U/B and tried to keep a good pace on the runs.
Tuesday, July 1, 2014
1 July
Training (1p)
A. Rope pull ups; amrap unbroken @2222 x10; rest 2 min
*6s and then 4s towards the end
B. Max depth strict parallete hspu
*Completed 14", anything deeper made it tough to get my shoulders through, so we just did an amrap at 14" deficit and did 4 reps. Felt strong on these today. The strict pullup work we have been doing has made a huge difference in my pressing strength.
+
For time:
20 muscle ups
30 burpees
40 CTB pull ups
50 burpees
60 toes to bar
*17:12
*This should have been about 90 seconds faster, just lost focus towards the end of the 50 burpees. Muscle-Ups felt good, 10-4-3-3. C2B were 15-10-10-8-7 and T2B were 10-10-10-10-8-6-6. 50 Burpees took a toll on my time.
A. Rope pull ups; amrap unbroken @2222 x10; rest 2 min
*6s and then 4s towards the end
B. Max depth strict parallete hspu
*Completed 14", anything deeper made it tough to get my shoulders through, so we just did an amrap at 14" deficit and did 4 reps. Felt strong on these today. The strict pullup work we have been doing has made a huge difference in my pressing strength.
+
For time:
20 muscle ups
30 burpees
40 CTB pull ups
50 burpees
60 toes to bar
*17:12
*This should have been about 90 seconds faster, just lost focus towards the end of the 50 burpees. Muscle-Ups felt good, 10-4-3-3. C2B were 15-10-10-8-7 and T2B were 10-10-10-10-8-6-6. 50 Burpees took a toll on my time.
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