29 April

Training (2p)

A. Clean pulls; 5x5; rest 2 min
*275/305/315/325/335

B. Power snatch; 30 for time 165# (in unbroken sets of 5 only)
*3:30
*Not terrible, HR got elevated super quick and probably was a little too conservative with my rest b/w sets. 

+

6 tng deadlift 315#
prowler push 20 seconds (heavy and grinding pace)
rest 3 min
x6 sets
*Complete, used 420# on Prowler and it didn't start to get bad until round 5. 

*Body was a little sore still from Mondays lunges but should be all good after tomorrow's rest day. I pushed the lunges really fast and aggressive and I am paying for that for sure. 

28 April

Training (2p)

A. Push jerk; 5x5; rest 2 min
*225 - 245 - 260 - 270(-1) - 270
*TnG on all except for 4th set. Felt decent, not super strong but stable and shoulders felt good. 

B1. 30 strict hspu AFAP; rest 0 sec
*14-19-23-26-27-28-29-30 (2:51)
*These didn't feel strong at all, maybe from the jerks or yesterday, not sure. 

B2. 60 kipping hspu AFAP
*8-16-24-32-40-48-56-60 (9:38 Total) (6:47 For 60 Kipping)
*These continue to be my weakest movement in large numbers. Smaller numbers of 20 or less are manageable, anything bigger, my big ass starts to feel like an anchor. 

+

20 min amrap:
Row 1500m buy in (5:22)
*Took it easy on the row

...
5 muscle ups
10 toes to bar
run 200m shuttle run (25m down and back)
*5+50m 
*All 30 Muscle-ups were u/b sets of 5 which was good. T2B were actually harder for me from round 3 on. Broke into 2-3 sets. The runs were SLOW. 

27 April

Training (2p)

A. Hang squat snatch - build to a 5rm
*225
https://vimeo.com/126190043

B. OHS; 5x5; rest 90 seconds
*255/275/275/275/275

C. Front rack walking lunges; 20 reps x4; rest 2 min
*135 for all
*Stayed light and pushed the pace. Wanted to go a little lighter to see how much this lit up my ass for tomorrow. 

+

21-15-9
thrusters 135#
assault bike cals
burpee box jump overs 20"
*11:27
*Thrusters all U/B

25 April

Training (7a)

A. freestanding hs - tech work
*Worked on the box. Still not great with this. 

B. Strict hspu - amrap x6; rest 90 sec
*12-9-9-8-8-8 (54 Total)

C. Strict muscle ups; accumulate 15 reps
*4-7-9-12-15 (7:30)

D. CTB pull ups; 15 AFAP x4; rest 90 seconds
*Felt fine, all 17 seconds or less

E. L-sit accumulate 3 min AFAP
*9:48

*Body felt good this weekend, no aches, all good. 

24 April

Training (2p)

A. Snatch; 3 reps on the min for 10 min 155#
*Complete, felt fine

B. Front squat; 5 on the min for 5 min 225#
*Complete, easy

+

1k Run
30 HSPU
1k Row
*7:59
*Had to do it bro, I know your probably not going to be happy but it was the gym programming for the day and a few of the coaches had put up my time from 5 years ago and a list of everyone who beat it today...my pride got the best of me, had to show them who was still the boss:)
*Fun workout to re-test, recovered quickly, didn't hurt bad at all after about 90 seconds. Run was 3:45 and Row was 3:20. HSPU U/B and felt fine. 
*Body feels really good

airdyne 15 min z1
*Complete

+

mobility work 15 min
*Complete

22 April

Training (2p)

A. Split jerk; build to a max
*305/320/330x
*This actually felt decent today and thought I would be able to get some weight overhead but nope, stuck at 330. 

B. 75 strict hspu for time
*12:36
*Damn I hate strict HSPU. Did some bigger sets to start with to see how that would work out. Not well was the answer. 

+

For time:
10 rope climbs
20 muscle ups
30 bar muscle ups
40 CTB pull ups
50 TTB
60 burpee box jumps 20"
*28:38
*Hit the rope climbs pretty aggressive. Muscle-ups felt tough for the first few sets. Did 3-7-10-13-17-20. Bar Muscle-ups were the worst part of this. Sets of 2s/3s and a few 4s. C2B were 12-22-31-40. T2B were 10-18-26-32-41-50. Burpee box jumps were jump up, step down and stayed slow and steady. 

Pretty brutal day to be 242# but necessary as most of all these are weaknesses. 

21 April

Training (2p)

A. Clean pulls; 2, 2, 2, 1, 1, 1; rest 3 min
325/345/345/355/355/355

B. Deadlift; 50 for time 275#
*2:11
*25-34-39-44-50

+

For time:
60 clean and jerk 135#
*5:34
*Singles through 55 and then TnG for last 5. Probably could have TnG the last 10 if I had to. Sub 5 is absolutely possible, probably low 4's for elite guys. I think I just went a little too conservative. 

20 April

Training (2p)

A. Hang squat snatch - max double + hs walk workout from 2014 regionals
*235/245/255x (These were all singles like 2014)
*HS Walk was around 140 Feet. 

B. OHS/burpee muscle up workout 2013 regionals
*OHS was 285, finished that lift at 4:30, with about 2:30 left to go. Decided to rest the extra time for the muscle-ups. 285 didn't feel  great and didn't want to chance wasting the 295 attempt. First time over 225 OHS in 6+ months. 
*Muscle-ups were 6:30. This was a 28 second PR from Regionals. 

C. Pistol tech work (accumulate 60 or so reps)
*Didn't do these, just wanted to rest the knees today, they feel good but last time we did these, they were sore for a few days after. 

+

Row 10 min
Run 15 min
airdyne 15 min
(all @z1 pace)
*Complete for all. 

*Can we swap tomorrow and wednesday workouts? My lats and biceps haven't quite recovered from the 100 C2B Saturday and then the muscle-ups today fired them up pretty good. The pulling that we have tomorrow would be rough...let me know if we can swap. 

18 April

AM Training (730a)

A. freestanding hs (in a 3x3 box); accumulate 30 seconds AFAP x5; rest 2 min
*Still gives me a good bit of trouble. For the first 2 rounds, I did unlimited attempts and it was around 48 seconds then 80 seconds. Last 3 rounds, I limited myself to 5 attempts and 90 seconds. Was 3 sec short then 5 seconds short and then complete in 80 seconds. 

+

For time:
50 hspu (kipping 4" deficit)
100 CTB pull ups
150 burpees
200 calories rowing
*32:11
*HSPU took 4 Minutes. C2B were 15-15-10-10-10-10-7-7-6-5-5 and took 6 minutes. Burpees were non-stop and slow...very brutal and mental. Took me 11:30 minutes. Row took me 10:40 and was also super mental. I tried to look at this as at my BW of 242, this is a good time but can't use BW as a crutch, I need to be competitive with people that are 60 pounds lighter. I feel like C2B are no longer a limiter for me and just need the right rep scheme for HSPU and Burpees to come up to give me a chance with these BW workouts. Body feels great coming off a brutal yesterday which is a great sign. I am adjusting to the high volume and feel great about where I am at. 




PM Training Session (1p)

Pool 

A. 50m @ Moderate Effort
rest 2m, x3

B. 25m Underwater Swim
rest 2m, x4
*Completed all, much better than last week

C. 500m Swim @ Moderate Effort
*12:20
*Amazing how terrible I am at this but got about 2 minutes faster than a week ago. JZ would have been proud of my flip turns, one of the most hideous movements you will ever see a 240# man do. 

17 April

Training (2p)

A. Olympic lifting meet simulation (3 attmpts of both)
*Snatch
*240
*250
*260
*These felt really good today, opened a little heavier than I was planning but 235 warming up felt solid. More there after 260 but followed the rules....
*Clean and Jerk
*315
*325x
*325x
*Cleans felt decent, but the jerk just wasn't solid. 

B. Front squat; 3, 2, 1; rest 3 min
*325x3 - 340x2 - 355x1
*Best these have felt by far over the past 6 months. Still not a great number but getting closer. 
 
+

21-15-9
Deadlift 315#
box jump 30"
*3:59
*This is a 40 second PR. Have never come close to breaking 4 minutes. Was a little over 4:30 at Regionals in 2012 and never under 5 in training. Went u/b all the way through. Back was tight after and took the entire time to somewhat recover. 

rest 10 min

8-6-4
squat snatch 185#
muscle ups
*5:44
*Singles on all snatches, u/b on muscle-ups. Low back was pretty fired up right from the start. No missed snatches and stayed fairly quick. 

15 April

Training (2p)

A. Clean pulls; 3, 3, 3, 2, 2, 2; rest 3 min
*325 - 335 - 345 - 345- 345 -345

B. Deadlift; 3 on the min for 10 min 365# (reset each rep)
*Complete, dropped from the top each rep. Felt way better than last week. 

+

5 sets:
5 snatch deadlift 135#
5 power snatch 135#
5 hang power snatch 135#
assault bike 15 cals
rest 4 min bw sets
*1:09 - 1:15 - 1:16 - 1:20 - 1:11

+

800m farmers walk for time 100#/hand
*12:40
*Super tough, carried a 1.5 and 1 pood in each hand. Made this 800m twice as brutal. 

14 April

Training (2p)

A. Split jerk; 5 aschedngins singles @85+% 1rm; rest 2 min
*290 - 300 - 310 - 320 - 330x
*Feeling better but still not a great lift for me. 

B. 50 strict hspu for time
*6:50
*Has to be a PR for me. Obviously still not super competitive but improvement is improvement. 
*I went every 30 seconds. 5/3/5/2/5/2/5/2/5/3/4/3/4/3/3/3/3
*This was as aggressive as I could have gone, was falling apart on the last few reps. 

+

10 sets:
1 legless rope climb
4 muscle ups
8 knees to elbow
12 kipping hspu (open standards)
rest 60 seconds bw sets
*Total time was 33:40
*The rope climbs were the hardest part. Muscle-ups were all u/b but really tough as well. K2E were all U/B and equally difficult. The 12 HSPU were actually the easiest part. All easily u/b. Had a decent pace until the 10th round, failed my rope climb and started to implode. Luckily I have a short term memory and am used to the beatings you have given me over the past 3 years so getting my ass kicked in these workouts doesn't damage my ego for more than hour or so:) You have mastered the ability to make me feel like I have never worked out a day in my life though, congrats. 

13 April

Training (2p)

A. Squat snatch waves; 215-230-(235+ - base this heavy one on feel)
x4; rest 3 min bw sets
*Wave 1 - 215 / 230 / 240 (No Misses)
*Wave 2 - 215 / 230 / 240 (Missed 240)
*Wave 3 - 215 / 230 / 240 (No Misses)
*Wave 4 - 215 / 230 / 245 (No Misses)
*The pull off the floor has felt a little weak/tired for the past week or so. Back is adjusting to the volume and is feeling much better, just fatigues with heavy pulling. 

B. Back squat; 2, 2, 2; rest 3 min
*380 for all

C. Pistol tech work (accumulate 60 or so reps)
*Broke it up into 20 for time, 14 for time and 14 for time. Feeling much better with these but they are hard on my knees for sure. I think they are at a place that if they come up for Regionals we can get them back but really, if we see 100 of these at regionals, it will be a bad day for me. They are as good as can be expected right now. 

+

6 sets:
50m shuttle run (25m down and back)
10 thrusters 185#
50m shuttle run
10 power clean 185#
50m shuttle run
10 burpee box jumps 24"
rest 3 min bw sets
*3:18
*3:21
*3:21
*3:24
*3:30
*3:09
*Hit all my thrusters u/b which got pretty tough towards the end. Cleans were singles until the last round and then wanted to see what TnG would do to my breathing. It crushed me and I would have NEVER recovered for the next round if I would have tried any TnG earlier. The shuttle runs were a slow shuffle for sure, no speed left after the cleans. Brutal 6 rounds, recovered well though between. Improving every day with my conditioning. 

*Body is feeling pretty good. Will get my back worked on a couple times a week to make sure it stays healthy. 

11 April

Training (730a)

AM Session

A1. Strict muscle ups; 5 reps AFAP x5; rest 1 min
*4/1 (60 Seconds)
*4/1 (60 Seconds)
*4/1 (60 Seconds)
*4/1 (60 Seconds)
*3/x/x
*Fell apart on last round, felt good up until that point but just had no pulling power left. 

A2. freestanding hs (in a 3x3 box); accumulate 30 seconds AFAP x5; rest 2 min
*60 Seconds - 90 Seconds - 75 Seconds - 60 Seconds - 90 Seconds
*This was really tough for me. 

B1. pull up x8/CTB x4/bar muscle up x2; rest 2 min x4 complexes
*Complete - 3/4 u/b and missed first bar muscle-up on 1st round and dropped and had to reset. 

B2. Strict hspu; 10 reps AFAP x4; rest 2 min
*U/B For all

+

4 min amrap:
10 burpees
10 toes to bar
*3+10 Burpees

rest 2 min

4 min amrap:
3x20m shuttle
10 burpees
*3 + 1(20m Shuttle)

rest 2 min

4 min amrap:
10 burpees
10 GHD sit ups
*3 Rounds

*Conditioning didn't feel good today, just felt like I was heavy and tired throughout the 4m amraps. Body isn't terrible, back is a little tight, but overall feeling fine. Will swim this afternoon and that will probably help the back out a bit. It will be fine with my rest day tomorrow. Will be ready to go on Monday. I have gotten used to this type of regional build-up volume, it is the nastiest part of the year but also the most necessary. Just trying to get as much quality into the next 4 weeks as possible. 


PM Session

60m Swim
*Warmed up with some 50s and some 25m underwater swims. Did about 250m and then just did a slow and steady 500m....and it took me a little over 14m. Not cool. Thanks for showing me yet another thing that I am really horrible at. 

10 April

Training (2p)

A. Power clean and jerk; build to a max
*330 (Attempted twice)
*Missed the jerk both attempts but this is a PR for the PC. 

B. Snatch; 5 singles @225#+; rest 2 min
*225/235/245x/225/225
*Missed 245 and dropped back down to get some quality reps. Pull felt tired by this time. 

+

EMOM 20 min:
Odd- 3 hang power clean and jerk 240#
Even- 6 burpee box jump overs 24"
*Complete, no misses. TnG PJ for all PC+Jerks.
*This got pretty tough early on. HR stayed high throughout. 

+

10 min row (2,250m)
10 min run (Just under a mile)
10 min airdyne (50 Cals)
all @z1 pace
*Complete

8 April

Training (2p)

A. Clean pulls; 5, 5, 5, 3, 3, 3; rest 3 min
*305/305/325/335/345/345
*Tore up my  thumb doing bar muscle-ups yesterday so had to do no hook and singles here. 

B. Deadlift; 3 on the min for 10 min 355# (reset each rep)
*Complete, tough with the dead pull every rep.

+

For time:
100 calories rowing (4:25)
30 power snatch 115# (Sets of 5-7)
100 thrustesr 115# (10, then 7-8 reps)
30 power snatch 115# (Singles)
100 calories rowing (5:15)
*28:38...another terrible workout, not sure anything over 20 minutes will ever be fun for me. 

7 April

Training (2p)

A. Split jerk; 4 singles @86% 1rm; rest 2 min
*295 for all. No misses and felt better than last week. 

B. Strict 8" deficit hspu; 20 for time
*7:16 (3-2-2-1's)
*Like we talked about, these are as good as they are going to get. If they come up at Regionals, it's game over for me and I am ok with that, just not going to be a movement for me. 

C. Strict muscle ups; accumulate 20 quality reps AFAP
*9:26. These got really tough for me after about 14. Did doubles to 14 and then singles. 

+

10 sets:
1 legless rope climb
3x 20m shuttle sprint (20m down and back 3 times)
5 bar muscle ups
10 kipping hspu (open standards)
10 burpees
rest 90 seconds bw sets
*2:06
*2:13
*2:20
*2:21
*2:24
*2:29
*2:36
*2:38
*2:47
*2:30
*This was miserable. U/B on bar muscle-ups and HSPU the entire way. Pretty bad when the HSPU were the easiest part for me. 

6 April

Training (2p)

A. Squat snatch waves; 205-225-(235+ - base this heavy one on feel)
x3; rest 3 min bw sets
*Wave 1 (205 - 225 - 235) No Misses
*Wave 2 (205 - 225 - 240) No Misses
*Wave 3 (205 - 225 - 245) No Misses
*Didn't feel great but I guess that is a good thing to go perfect and not feel solid. 

B. Back squat; 3x3; rest 3 min
*375 For all. 

C. Pistol tech work (accumulate 60 or so reps)
*Did 4 sets of 15 for time with 2:30 b/w sets. 
*33 Seconds / 28 Seconds / 36 Seconds / 28 Seconds

+

5 sets:
Run 400m
10 OHS 215#
16 DB power snatch 100# (alt arms per rep)
20 box jumps 24" (step down)
rest 3 min bw sets
(goal is same pace per round)
*4:29
*4:31
*4:32
*4:38
*4:53
*Snatched into first OHS and went u/b each round. Back started to get a little tight around the 4th round and just got slow on the last round, didn't have much left. 

4 April

Training (8a)


For time:
50 power clean and jerk 135# (All singles)
50 burpees
50 box jumps 24" (Bounded)
50 calories rowing
50 deadlift 225# (15-28-39-46-50)
50 toes to bar (12-10-8-6-6-6-4)
50 calories assault bike (4:40)
50 hspu (kipping) (12-22-30-38-44-50)
50 double unders (96-4) *Screwed up and did 100 instead of 50 for some reason. 
50 KBS 2 pood (25-25)
*35:27
*This was pretty brutal. This was the 4th 30+ minute workout this week and I am slowly starting to get more comfortable here. The body was a little tight this morning but overall, feel pretty good. Funny that these styles of workouts used to be what I enjoyed and was pretty good at and now, I am better at the 12m and under time domain. I think I am in a really good place right now and as prepared as I have been in the past 5 years for Regionals. We have a solid 5 weeks to prep and then see what happens. 

3 April

Training (2p)

A. Clean and jerk gauntlet - beginning at 275# adding 10# per min until failure
*Legs felt really heavy and slow today. Failed at 305. Worst these have felt in quite a while. 

B. Squat snatch; 1 rep on the min for 15 reps @185-225#
*4 reps building to 225 and then the last 11 reps at 225, felt pretty good. 

C. Back squat; 5x5 @88% of B from Mon; rest 3 min
*325 for all. No issues. 

+

30 min amrap @modrate pace
Run 400m
15 OHS 135#
5 muscle ups
*7+400m Run
*All OHS and Muscle-Ups easily u/b but the runs had to be pretty slow in order to keep the moderate pace. Every round was almost exactly 4m. 

1 April

Training (2p)

A. Clean pulls; 5x5; rest 3 min
*275/315/325/325/325

B. Deadlift; 5 on the min for 10 min 315#
*Complete, not bad

+

10 rounds for time:
2 rope climbs
6 double KB clean 2 pood
18 calories assault bike
*26:12
*This was different than I thought, bis and tris were crushed going from rope into the AD. Mentally started to grind on me a bit about halfway and then settled in for the last few rounds. 

*Feels pretty good to be done with the Open. This is the highest I have finished in the 5 years I have done this. Not sure if it is only because of the programming or just that I have worked really hard on all the things that used to hang me up in previous years. To be feeling this good with arguably the toughest field of competitors is a good confidence boost going into the Regional. There are quite a few people that didn't make it through the Open so I realize how fortunate I am to have this opportunity. I also realize that at 34, I will be the grand old man of the Region which won't be doing me any favors in terms of recovery. I am certain I will have an advantage mentally as I have a pretty good grasp on the preparation that will go into the next 5 weeks of training. As long as the body stays healthy, I will have as good of a chance as any and that's all you can ask for. All I care about is to be close enough to contend for a spot on Sunday. If I can wake up Sunday and control my destiny, that's all I can ask for. I have had that opportunity a few other times and let it slip through my fingers, hope to get one more crack at that chance.