Tuesday, June 30, 2015

Training: 6/26/2015

(video to come)

Training:
A. Clean: 1 rep EMOM for 15 min, 5 @80%, 5 @85%, 5 @90%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max)
B. Front Squat: 3 x 2; rest 2 min - 78-83%
C. Trap Bar DL: 2 x 10,6 @2110; rest 2 min
D. Slider Lateral Lunges: 1 x 8/leg, rest 90 sec b/t legs
+
AMRAP in 6 min:
15 cals AD
12 steps OH Walking Lunge 95lbs
9 Pullups
+
Trap 3/Ex Rotators
ELDOA SI/L5 - 60 sec

Notes: Felt good going into today's training session and I knew as soon as I started pulling for my clean warm-ups, it was going to be a good day.  After Monday's crappy session, I thought about some things off the floor that I used to do, pushing my knees back, and that is when my pull clicked again.  When my pull is on, I stand up with weights much easier.  Front squats felt good, though my positioning didn't feel the greatest.  AH, I jus can't find consistency here.  Just feels like I am going to fall over.  Trap deadlifts felt really good today.  I was using my legs much better this time around and didn't feel pressure at the top in my lower back.  I moved onto the test and that felt good.  I warmed up for 5min on the airdyne and then got to work.  Just tried to stay relentless and keep moving.  To protect my shoulder a bit, I decided to so the pullups strict.  Broke into two sets after the first round, but finished reps quickly.  I was happy with how the lunges felt.  The bar sat nicely in my OH.  Airdyne felt good.  Hit the lunges, excessory work after.  Right shoulder was bugging me after.

Rest Day: 6/25/2015

Notes: Right shoulder is continuing to bug me.

Training: 6/24/2015

(video to come)

Training:
A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @80%, 5 @85%, 5 @90%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (260,275,290)
B1. Press: 4 x 3-5 @21X1, rest 2 min (155,160,165,170(4))
B2. BB Bent Row: 4 x 4-6 @30X0, rest 2 min (135,145,155,155)
C. Jumping Back Squat: 3 x 3; rest 2 min - 25%1RM (skipped)
D. Trap 3/Ext. Rotators work (complete)

Notes: Right shoulder continues to bother me.  Didn't work on my biceps tendon yesterday and I definitely feel tight today.  I tried to loosen up the best I could and got to work.  Jerk technique was feeling pretty good today, but it feels like my whole shoulder base is forward.  Maybe I need to work on my thoracic mobility more? I had no misses except for a little hiccup on my last rep at 290lbs., but I hit it right after.  Need to work on some shoulder mobility but also getting that front foot out.  Presses felt good today and was able to build to 170lbs. today for 4.  Felt that my right arm can't pull nearly as well as might left on the rows.  I think because of the stiffness through my right side right now.  I did a tester workout for War Games after.  A short 6min workout with thrusters, KBS, and partner carries.  I really need to warm-up my aerobic system for workouts like this!

Training: 6/23/2015

Training:
warmup (5min of drilling)
+
Swim 100m/rest 10 sec x 18 (swim the 100s at ~1:53'-1:55' each)
--3 min recovery b/t sets 9 and 10--
+
200m easy c/d swim
Mobility work

Times:
1:45
1:51
1:52
1:48
1:47
1:48
1:49
1:47
1:48

1:42
1:44
1:47
1:49
1:47
1:48
1:45
1:51
1:52
1:48
(watch ran out of laps)


Notes: Stroke is feeling better by the week.  When I went into this workout, I realized I would be swimming a lot more than I did last week's 30min time trial.  The fact that it was broken into smaller junks made it less of a daunting task.  I bought new goggles, and they took some getting used to as they would slide down a little bit when I flip turned.  Because my stroke was clicking so much better than last week, I was hitting way below what my planned pace was and it really wasn't much effort.  Swimming is all about efficiency, so I can get a lot out of swimming if i just practice good technique.  


Training: 6/22/2015

(video to come)

Training:
A. Snatch: 1 rep EMOM for 15 min, 5 @78%, 5 @83%, 5 @88%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max)  (175,185,skipped)
B. Snatch Pulls: 2 x 3; rest 2-3 min - 90-95% of snatch (skipped)
C. Back Squat: 4 x 2-3; rest 4-5 min - ~85% (315,320,325,330)
E. Slider Lateral Lunges: 2 x 8/leg, rest 90 sec b/t legs - perform some scap pullup work in rests (20kg)

Notes: I was at an event all weekend so I was a little tired going into today's training session.  Snatch just felt terrible today.  I couldn't use my legs at all and it was just frustrating.  Rather than trying to push heavier weights, I took the time to work technique and then moved onto squats.  Back squats weren't the greatest but I built to 330lbs. for 3 today, which is the heaviest I have gone in quite some time for 3.  My squat just feels off.  I don't know whether it's my ankles or hips.  Slider lunges and scap pullups went well.

Monday, June 22, 2015

Rest Day: 6/21/2015

Notes: Coaching all weekend at the MIA Classic.  Going to be tired after today.

Training: 6/20/2015

Training:
45min Z1 + Mobility

Notes: Hit 15min airdyne before going on the rower for 5 minutes and then a run of 15 minutes.  Did 5min of balance work after and also some CARs training on my hips.  

Training: 6/19/2015

(video to come)

Training:
A. Clean: 1 rep EMOM for 15 min, 5 @78%, 5 @83%, 5 @88%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (235,250,265)
B. Front Squat: 3 x 3; rest 2 min - 75-80% (235,245,250)
C. Trap Bar DL: 3 x 8-10 @2110; rest 2 min - moderate (115/side, 120/side, 120/side)
D. Slider Lateral Lunges: 1 x 10-12/leg, rest 90 sec b/t legs  (16kg)
+
9 MU
12 HSPU
15 C2B
Run 800m @70%
15 C2B
12 HSPU
9 MU
~9min
+
Trap 3/Ex Rotators
ELDOA SI/L5 - 60 sec

Notes: Cleans felt pretty good today.  Changed the hip position, but the biggest difference was the pull back under.  Bar felt a little forward but I was confident in hitting all weights.  Front squats felt heavy but pretty fast.  Trap deadlifts went heavier than last week.  Feels like I am leaning back a little on these.  Slider lunges felt good today, and no groin pain since going to the neurokinetic.

For the tester, I went unbroken on the MU, HSPU, and C2B on both sides of the workout, but I didn't feel great on the kipping HSPU or C2B pullups.  I may need to talk to a gymnastics coach to help with these movements.  Finished with 30min of mobility and activation work.

Rest Day: 6/18/2015

Notes: Going to see a neurokinetic specialist today to look at my shoulder and hips today.

Training: 6/17/2015

(video to come)

Training:
A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @78%, 5 @83%, 5 @88%, then, if feeling good,  (245,2670, 285) continue to a heavy single w/2 min rest (+5 singles max)
B1. Press: 3 x 4-6 @21X1, rest 2 min (155,165(5), 165(5))
B2. BB Bent Row: 3 x 6-8 @30X0, rest 2 min (125,135,145)
C. Jumping Back Squat: 3 x 3; rest 2 min - 25%1RM (95lbs.)
D. Trap 3/Ext. Rotators work (complete)

Notes: Shoulders were not feeling good today.  Right shoulder especially.  Warmed up and was able to get things going.  No misses on any reps.  Need to figure out what is causing the shoulder pain (maybe subscap?).  One thing I will work on next time is getting my back knee down a little better at the heavier weights.  Press was off because of my right shoulder.  Rowing was a little off because of my tight shoulder.  Jumping back squats weren't too bad.  Did trap 3, activation work, and elbow on knee external rotation work.  

Training: 6/16/2015

Training:

30min Max Distance Swim
Distance: 1,560m

Notes: I have been studying my stroke over the last couple of weeks so I was interested to see how my stroke would effect this test, and even if I would be able to complete this test unbroken.  First 5min went well, and then it just became a mental game of continuing to go and not want to stop.  50m intervals were approximately :56sec each.  RPE throughout was about a 7/10.  Once it was over I felt good.  Happy I am done with this test.

Training: 6/15/2015

(video to come)

Training
A. Snatch: 5 x 1 @75%; rest 60 sec (185lbs.)
B. Snatch Pulls: 3 x 3; rest 2-3 min - 85% of snatch (230lbs.)
C. Snatch DL: 2 x 2; rest 3 min - moderate (275,285)
D. Back Squat: 4 x 5; rest 4 min - ~80% (290,295,300,300)
E. Slider Lateral Lunges: 2 x 10-12/leg, rest 90 sec b/t legs - perform some scap pullup work in rests (16kg)

Notes: Snatches felt good today.  Lighter weight didn't seem too bad but my start position still looks a little off.  Once it got passed my knee I got my torso to vertical and pulled the bar into my hips.  Catch felt easy, but my shoulders were definitely bugging me today.  Snatch pulls felt ok today, just trying to use my legs as best as possible.  Deadlift felt good.  Back squats were tough today.  Haven't felt good in a couple of weeks.  Just can't get into a good upright position and use my legs.  Slide lateral lunges felt better than last week and went heavier.   

Monday, June 15, 2015

Rest Day: 6/14/2015

Notes: Left hip and right shoulder and sore.

Training: 6/13/2015

(video to come)

Training:
15 min aerobic warmup
+
For time:
Run 100m
20 OHS 95lb
20 KB Swings 53lb
20 Pullups
20 Wallballs 20lb to 10'
20 T2B
20 Burpees
Run 100m
Time: 4:55
+
30 min easy aerobic c/d, do 90/90 Flow thru V-Sit x 6/6 1-2 x during

Notes: Felt good getting into the gym.  Ate a small amount an before and then got in and warmed up for 15min on the airdyne to make sure I had a good sweat going.  Legs were a little tired and right shoulder was sore (biceps tendon).  Strategy for the workout was to go as hard and as fast as I could.  Breathing was also a focus.  Really focused getting air in.  OHS were fast and easy as were the KB swings.  Pullups felt good, even though I really haven't touched those in a while.  Wall balls were a bit of a rest, then broke T2B into two sets because my abs were smoked.  Burpees were done pretty quickly but tried to speed up in the last 5 reps and sprinted to the finish.  Hurt for a minute or so, but recovered quickly.  Solid effort today. 

Training: 6/12/2015

(video to come)

Training:
A. Clean: 5 x 1 @75%; rest 60 sec (225lbs.)
B. Front Squat: 3 x 3; rest 2 min - 70% (225lbs.)
C. Trap Bar DL: 2 x 8-10 @2110; rest 2 min - moderate (115/side)
D. Slider Lateral Lunges: 2 x 8/leg, rest 90 sec b/t legs - perform some scap pullup work in rests (12kg)
+
AMRAP in 7 min:
1 Legless Rope Climb
10 Ring Dips
50 DUs
Result: 5 rounds
+
Trap 3/Ex Rotators
ELDOA SI/L5 - 60 sec
Complete

Notes: Felt okay going into training session, but legs were tired.  Looked at some old videos to see some good pulls and tried to apply it to today's training.  Felt pretty good today.  Front squats were ok.  Ankles were a little tight.  Trap bar deadlifts done on the high bars and cooked the glutes.  Slide lunges hurt the inside of my left groin.  Tester went pretty well.  Lots of high turnover in this workout.  Legless rope climbs need to be faster to save the grip.  Ring dips were in two sets after the first set.  Double unders were unbroken after the first set.  I was happy with how this felt.  

Rest Day: 6/11/2015

Notes: Feeling good after yesterday's session.

Training: 6/10/2015

Training:
A. Jerk from blocks: 5 x 1 @75%; rest 60 sec (245lbs. for all sets)
B1. Press: 3 x 4-6 @21X1, rest 2 min (145,160(5),160(5))
B2. BB Bent Row: 3 x 6-8 @30X0, rest 2 min (115,135,145)
C. For quality:
20 Low Ring Pushups
15 Strict Pullups
15 Low Ring Pushups
10 Strict Pullups
10 Low Ring Pushups
5 Strict Pullups
Complete in about 5min

D. Trap 3/Ext. Rotators work
Complete

Notes: Felt good going into the training session today.  Jerk finally started clicking today!!! Need to not overextend from the upper back.  That is taking away from a lot of the power from the legs as I don't connect the upper body from the lower body.  Jerks felt easy today, easier than they have in a while.  Presses felt good, transitioning from single arm presses to BB presses.  Shoulders felt strong.  Bent rows kept lighter so I didn't use the arms excessively and used the shoulder blades instead.  Small tester felt good, no real issues here.  Trap work and external rotation work after felt good. 

Training: 6/9/2015

Training:
warmup
(5min swim drills)
+
Swim 200m/rest 30 sec x 8
--3 min recovery b/t sets 4 and 5--
+
300m easy c/d swim
ELDOA T6/T7 - 60 sec
ELDOA Pinwheel - 60 sec/side
Complete

Times:
3:26
3:30
3:33
3:33
3:28
3:36
3:36
3:39

Notes: Another brutal workout today, but I feel my stroke is definitely coming around.  I purchased a Total Immersion online resource and I practice a few things with bring the shoulder forward in the recovery.  Felt more balanced in the water but didn't feel the propulsion.  Times were about the same as last week but for more sets.  Breathing felt better this week and it wasn't as big of a toll on the lungs.  Hit some mobility after as well.

Training: 6/8/2015



Training:
A. Hang Power Snatch: 1 rep EMOM for 15 min, 5 @75%, 5 @80%, 5 @85%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (175,185,195 + 205)
B. Snatch Pulls: 2 x 3; rest 2-3 min - 85% of snatch
C. Snatch DL: 2 x 3; rest 3 min (255, 275)
D. Front Rack Fwd Lunges: 3 x 6-8/leg @3010, rest 90 sec b/t legs (135,155,165)
E. Scap Pullups: 3-4 sets of quality reps, if going well, begin to transition into alternating side scap pullups (pull with just one scap while in normal 2 hand hang) (complete)

Notes: Hang power snatches felt okay today, but I definitely bumping the bar out a bit.  No misses though.  Heavy single today felt ok at 205lbs (this might be a PR).  Snatch pulls felt good. Kept the chest up.  Snatch deadlifts were solid.  Lunges felt much better this week.  Scap pullups were good as well.

Wednesday, June 10, 2015

Rest Day: 6/7/2015

Notes: Lower back is a little cranky today and my lift hip is bothering me.

Training: 6/6/2015




AM Training:
20 min aerobic warmup


8 rounds:
Row 250m @aerobic pace
3 Muscle Ups
rest 45 sec
+
15 min ARMAP @80%aerobic pace:
Run 400m
1 Legless Rope Climb
10 BJSD 24"
+
10 min c/d

Notes: Didn't get a chance to eat this morning before training so I was definitely feeling a little fatigued here.  Hit 20min warm-up on rower, airdyne, and rower.  I haven't done any rowing in a workout in quite some time and my rowing technique feels off.  Hit all sets in about 1:13 (row pace ~ 1:45).  All muscle ups unbroken.  This was tough.  Rested about 8minutes and then hit the AMRAP.  Legless rope climbs felt strong and box jumps felt good, focusing on getting my hips underneath me.  Runs were done in about 2min.  Tough AM training.

PM Training:
Olympic Lifting Simulation
Snatch: 225lbs.
Clean and Jerk: 290lbs.

Notes: Warming up for the meet I could tell my legs were tired.  Knowing this I didn't push it too much.  Missed 205 a few times in warm-up and I knew 225 was the number for the day.  I was happy to hit that even though I trained in the AM.  Warming up for the clean and jerk, I felt my legs were shot and my shoulders were tired.  Hit 275 for my opener with the bar a bit forward.  Then went 290 and hit a grinder of a clean and barely hitting the jerk.  Happy with m legs getting stronger because I stood that clean up from a poor position and had enough legs to hit the jerk (only 5lb. under my all-time best).  Happy with the numbers under fatigue but a bit disappointed in my technique.  I need to pull better!

Training: 6/5/2015



Training:
A. Power Clean: 1 rep EMOM for 15 min, 5 @75%, 5 @80%, 5 @85%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (220,230,240)
B. Back Squat: build to a heavy single (375lbs. PR 5 lbs.)
C. Reverse Hypers: 2 x 6-8 @1011; rest 2 min (complete)
+
8 rounds:
3 Strict HSPU
3/leg Pistols
then, Run 800m @70%
then, 8 rounds:
3 Strict HSPU
3/leg Pistols
Time: 12:50


Scap pullups - 1-2 sets
Trap 3/Ex Rotators
ELDOA SI/L5 - 60 sec

Notes: Felt like crap going into today's training session because I woke up early.  Power cleans felt terrible and I was throwing the bar around like crazy.  It was even more frustrating because I had to get the work in but I was doing it with poor technique.  I didn't even bother with the heavy single and went onto the back squat.  Went 225,275,305,335,355,375 for a 5 lb. and the most I have squatted in over a year and a half.  Even though I wasn't feeling good, I am very happy to be going up in the squat.  8 rounds was rough.  Ankles just weren't flexing today and my knees were not happy about it.  HSPU were all unbroken and felt pretty good.  Need to continue to open up the shoulders and also work on the wrist flexibility.  

Rest Day: 6/4/2015

Notes: Feeling better by the day.

Training: 6/3/2015



Training:
A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @75%, 5 @80%, 5 @85%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (235, 255, 275 + 295 315(f))
B1. Tall Kneeling or Standing One Arm DB Press: 5 x 6-8 @21X1, rest 90 sec (60lbs. for all sets)
B2. One Arm DB Bent Row: 5 x 6-8 @20X1, rest 90 sec (80lbs. for all sets)
C. Trap 3/Ext. Rotators work (complete)

Notes: Felt good going into today's training session.  Noticed I definitely wasn't eating enough carbs despite my moderate training load currently.  Upped the plantains and yucca and slept much better last night.  Got into the gym and warmed up pretty quickly.  Worked on the blocks and had no misses.  One thing that clicked for me was to stay back during the drive phase and have the bar come back to me.  This prevented me from driving my chest through too much and lead to a more balanced solid lockout.  Hit 295 pretty routine and then failed at 315lbs.. Came close a couple of times but just wasn't vertical enough on the dip drive and drop.  DB presses were tough this week with 5 sets at 60lbs..  Same for the rows, but I got them all done.  Hit the trap work afterward.  

Training: 6/2/2015

Training:
Swim 200m/rest 30 sec x 6
--3 min recovery b/t sets 3 and 4--
+
300m easy c/d swim
ELDOA T6/T7 - 60 sec
ELDOA Pinwheel - 60 sec/side

Times:
3:29
3:36
3:32
3:33
3:37
3:37

Notes: Man was this one of the toughest workouts mentally I have ever done.  My technique was feeling crappy, as was I so suffering through this was mental torture.  It never gets easy I suppose.  Tough to have a better mindset on one of these workouts.  Breathing wasn't too bad, just the systemic fatigue through my body.  Need to work on my swim stroke a bit.  Just doing too much work.

Training: 6/1/2015

(video to come)

Training:
A. Hang Power Snatch: 1 rep EMOM for 15 min, 5 @73%, 5 @78%, 5 @83%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (170,180,190 +200)
B. Snatch DL: 2 x 3; rest 3 min (255,275)
C. Explosive Back Squat: 3-4 x 1 @20X1, rest 3-4 min - build from last week; not 1RM
notes-really focus on concentric power/speed; no grinders (315,325,325,325)
D. Front Rack Fwd Lunges: 2 x 6-8/leg @3010, rest 90 sec b/t legs (135,145)
E. Scap Pullups: 3-4 sets of quality reps (complete)

Notes: Felt a little tired going into today's training, but I was able to warm-up and feel pretty good.  I was fighting a bit of a bump out on snatches today and felt like I was forward on a bunch of reps.  No misses except on at 190 where I lost focus.  Bumped to 200 and hit that and called it for the day.  Snatch deadlifts felt pretty good.  Back squats felt slow today, probably because of the pulls ahead of time and the heavy hang power snatches.  Didn't go to crazy here and just work good speed and technique.  Front lunges sucked.  Haven't done these in while.  Scap pullups were paired with some shoulder mobility to enhance the shoulder position.

Rest Day: 5/31/2015

Notes: Still feeling a bit run down and my tonsil is a little swollen.

Training: 5/30/2015

Training:
15-20 min aerobic warmup + activation/mobility work, just a few gymnastic skills


AD 30 sec @90%aerobic/20 sec easy x 22
--3 min recovery b/t sets 11 & 12--
+
20-30 min easy aerobic work - your choice
Complete (avg. ~400 watts)

ELDOA T6/T7 - 60 sec

Notes: Felt okay warming up for this, yet I knew that it would be very painful.  Also feeling a little run down after working a little more than usual.  Tried for all sets of 400 watts during the 30sec interval.  Limiter was localized fatigue in the quads.  Last few reps of each set hurt pretty bad.  This is very much a mental game of not convincing yourself that you are hurting.

Training: 5/29/2015



Training:
A. Power Clean: 1 rep EMOM for 15 min, 5 @73%, 5 @78%, 5 @83%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (205,220,232+255, 270f))
B. Explosive Back Squat: 3-4 x 1; rest 3-4 min - add; avoid tough grinders (315,325,325,335)
C. Reverse Hypers: 2 x 6-8 @1011; rest 2 min (complete after workout)
+
AMRAP in 8 min:
10 Strict Pullups
10 Pistols, alt'ng
10 Burpee Box Jumps 24"
Result: 4 rounds + 4 Pullups

Notes: Felt good today warming up and got the power cleans quickly.  Pull was feeling pretty good and I wasn't bumping anything out too much.  Hit all reps pretty smooth but when I jumped up for a heavy single, I knew it wasn't there today.  Explosive back squats were so much better than Monday.  Ankle and hip mobility ahead of time really paid off and the squats felt strong through my legs.  AMRAP went well.  Pullups felt pretty good especially in the beginning, and having the heel for pistols really made them much easier.  Felt good on pushing the pace on this workout.

Friday, June 5, 2015

Rest Day: 5/28/2015

Notes: Feeling good.

Training: 5/27/2015




Training:
A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @73%, 5 @78%, 5 @83%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (232,250,280)
B. Front Squat: 3 x 5; rest 2-3 min - ~73-78% (230,240,250)
C1. Tall Kneeling or Standing One Arm DB Press: 4 x 6-8 @21X1, rest 90 sec (60lbs.)
C2. One Arm DB Bent Row: 4 x 6-8 @20X1, rest 90 sec (80lbs.)
D. Trap 3/Ext. Rotators work (complete)

Notes: Jerks felt okay today.  Shoulder flexibility is starting to come around but I feel like I am trying to drive forward to get under the bar.  Hit all my sets today and called it there.  Front squats were heavier than last week.  Need to work on the ankle flexibility.  I did single arm db press with 60lbs..  I was able to hit heavier weight because my shoulder mobility is improving.  Bent rows felt good.  Working on scaps here.

Wednesday, May 27, 2015

Training: 5/26/2015

Training:
Swim 100m/rest 20 sec x 10 - intervals 1 & 6 are fast, the remainder are slower
--3 min recovery b/t sets 5 and 6--
1. 1:26
2. 1:49
3. 1:47
4. 1:44
5. 1:45
6. 1:24
7. 1:47
8. 1:46
9. 1:48
10. 1:47+
300m easy c/d swim
ELDOA T6/T7 - 60 sec

Notes: Hit this in the morning and felt good going into the workout.  Warmed up quickly and got right to work.  The first interval felt ok, and the second set it was tough to recover but I fought through and got back into rhythm.  I played around with entry placement and wider tracks.  It seemed to help a bit.  The second fast 100m was faster than I have gone since coming back to swimming.  Technique was much better on this set.  Again, took about a set to get my lungs back, but was able to get back to work.  Hit 300m after slow and steady taking some rests and playing with technique.  Need to remember to keep my chest facing the bottom of the pool and not forward!

Training: 5/25/2015



Training:
A. Hang Power Snatch: 1 rep EMOM for 15 min, 5 @70%, 5 @75%, 5 @80% (165,175,185)
B. Snatch DL: 3 x 3,3,2; rest 3 min (255,275,285)
C. Explosive Back Squat: 4-5 x 1-2 @20X1, rest 3 min - build from last week
notes-really focus on concentric power/speed; no grinders (315 x 4x2)
D1. Front Foot Elevated Front Rack Split Squat: 2 x 6-8 @3010, rest 1 min b/t legs (95,125)
D2. Scap Pullups: 2-3 sets of quality reps - have someone give you tactile cues on correct scapular movement if possible (complete)

Notes: Today was Memorial Day, so I worked a couple of hours in the morning and then came back to train.  I didn't sleep great last night so I was tired throughout the morning, however I lied down for a bit and felt okay going into today's session.  Hang power snatches felt pretty good, but I felt I was swinging the bar out a bit.  No misses but weren't the most crisp reps.  Felt disjointed.  Snatch grip deadlifts weren't too bad today and went heavier than last time.  Back squats felt better today and I was hitting doubles with 315 for all sets.  Didn't really feel the split squats in the front leg too much.  Maybe just traditional alt. lunges next time would work better.  Had someone cue me on the scap pullups.  Feel some tightness underneath the clavicle.

Rest Day: 5/24/2015

Notes: Feeling good today though my legs are a little tired from yesterday.

Training: 5/23/2015

Training:
15-20 min aerobic warmup + activation/mobility work, just a few gymnastic skills


(try to experiment with different breathing cadences today)
AD 30 sec @90%aerobic/20 sec easy x 18 (note 20 sec recovery now..)
--3 min recovery b/t sets 9 & 10-- (~400watts/set)
+
20-30 min easy aerobic work - your choice


ELDOA T6/T7 - 60 sec

Notes: Felt pretty fresh going into today's training session.  Wasn't too fatigued from the previous days session.  Hit a solid aerobic warm-up and then got to work.  Was able to keep over 400 watts for most sets today on the airdyne.  It was definitely rough but not maximal effort.  I tried to work on different breathing patterns and see how that affected leg fatigue.  I found that if I had slower breathing patterns my watts fell off.  High cadence breathing left me gasping for air a bit.  I think the best breathing pattern that I found was a 2 count in (more O2) and a 1 count out.  I will have to play around with this for sure.

Training: 5/22/2015



Training:
A. Power Clean: 1 rep EMOM for 15 min, 5 @70%, 5 @75%, 5 @80% (195,210,225)
B. Explosive Back Squat: 3-4 x 1; rest 3-4 min - 85-92% avoid tough grinders (315x2, 325x3)
C. Reverse Hypers: 2 x 6-8 @1011; rest 2 min (complete)
+
3 rounds:
5 Bar MUs
20 Wallballs
50 DUs
20 T2B
5 Ring MUs
rest 3 min b/t rounds
Times:
1. 2:45
2. 3:03
3. 3:04+
10 min c/d Complete
ELDOA SI/L5 - 60 sec

Notes:  Felt good going into today's training session and was able to warm-up fairly quickly.  Built up the working weight and get right to work.  Pull felt a little disjointed but overall pretty food.  Back squats felt surprisingly heavy today.  Last set was a bit of a grind so I cut it there.  Gymnastics work went well.  Finally catching my stride on the bar muscle ups and feel more confident with the other movements.  Broke on the second set of muscle ups because my arms were sweaty.  Still need to work a little technique here but they are slowly starting to improve.

Rest Day: 5/21/2015

Notes: Shoulders are feeling a little beat up from yesterday's work.

Thursday, May 21, 2015

Training: 5/20/2015

(video to come)

Training:
A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @70%, 5 @75%, 5 @80%
B. Front Squat: 3 x 6; rest 2-3 min - ~70-75%
notes-complete a set of Scap Pullups in each rest - have someone give you tactile cues on correct scapular movement if possible
C1. Tall Kneeling or Standing One Arm DB Press: 3 x 6-8 @21X1, rest 90 sec
C2. One Arm DB Bent Row: 3 x 6-8 @20X1, rest 90 sec
D. Trap 3/Ext. Rotators work

Notes: Felt pretty good going into today's training.  I have been sleeping well so recovery has been on point.  I have been having some trouble over the last week with anterior shoulder tightness and I can't pinpoint exactly where it is coming from (pec, lat or thoracic).  Jerks were a little forward today and the lockout wasn't crisp.  Definitely think the hips need to stay back a bit on the dip and drive because I am getting caught behind the bar a bit.  No misses, but definitely need to workout on it a bit.  Front squats were tough for 6 reps.  The front squat definitely exposes my lack of positioning and I am forced to recruit more from my lower back because of a non-upright torso.  Wanted to focus on good technique so maxed out today at 225lbs. (which still felt heavy).  Played around with some hack squats as well.  They definitely smash the quads but they are awkward and the bar ends up hitting my legs around the hamstring.  DB presses felt good and got up to 60lbs. each arm (very solid).  Rows felt awesome. The last cycle I was doing with the pulley and focusing on scap work has definitely allowed me to use that more effectively.  Overall, a decent training session.  

Training: 5/19/2015

Training:
Swim 300m/rest 1 min x 3 - swim the second 50m of each interval fast, the rest at aerobic pace
+
5 min c/d
ELDOA T6/T7 - 60 sec

Times:
1. 5:24
2. 6:30 (accidentally went 350m)
3. 5:31

Notes: Man was this a tough workout.  Warmed up for about 5min or so with some swim drills and then got to work.  Focus for today was to get the hips rotating to power to stroke.  First interval felt good.  Second interval I accidentally hit the lap button and didn't know whether or not I swam 300m, so I did an extra 50m just to make sure.  The last interval was rough.  It was mentally draining to continue to breath and pull under fatigue.  Definitely feel my aerobic recovery system building here.  Overall solid workout though my belly was filled with air from today's training.  

Training: 5/18/2015



Training:
A. Hang Power Snatch: 4-5 x 2; rest 2-3 min (185,185,185,190,195)
B. Snatch DL: 3 x 3; rest 3 min (240,255,265)
C. Explosive Back Squat: 4-5 x 1-2 @20X1, rest 3 min - ~85%RM (315lbs. x 4 sets of 2)
notes-really focus on concentric power/speed
+
2 sets of:
2 rounds:
10 HSPU
10 alt'ng Pistols (your choice of variant)
15 Pullups
then, run 400m @70% after 2 rounds
Time: 7:23

Notes: Felt good today.  Warmed up pretty quickly and then got to work.  Pull felt decent though I realized I am getting out of the way of the bar on the way up, instead of allowing the bar to travel on a more straight line.  Need to work on this a bit.  Hit a PR hang power snatch double and it felt pretty easy.  If I clean up that little technical fault I know I can be hitting 205lbs. very soon here.  Really focused on the SGDL to get that pull squared away off the floor. On the warm-up sets, I placed a PVC in front of my shoulder in order to reenforce driving with my legs and not leaning back (don't want to short the legs and compensate with my lower back).  Having such a strong back has it's perks, but I don't want to be using it here as it throws of the line of the pull.  265lbs. felt solid!  Back squats were a little heavy today.  Probably because I haven't squatted to full depth in a while.  Despite this fact, I was able to hit doubles @ 85% of my 1RM for 4 sets.  Cut the sets there because the bar speed wasn't staying consistent.  I moved onto the tester and got some warm-up in during the rest of the back squats.  Hit a few pullups and got the shoulder a bit warmer.  Ankles were pretty flexible and stable today.  I needed to wear running shoes during this workout as I was running so this was my first workout ever that I was doing pistols without wearing lifters!  I did pretty damn well too.  Need to continue to push the shoulder and ankle flexibility and stability.

Rest Day: 5/17/2015

Notes: Feeling good.

Training: 5/16/2015

Training:
20-25min Aerobic Warm-up
+
For Time:
20 Box Jump/SD 30"
20 Strict T2B
20 Wallballs 30lbs (or, to 11' if you only have a 20lb)
20 MUs
20 Wallballs 30lbs
20 Strict T2B
20 Box Jump/SD 30"
Time: 9:35

10-15 min c/d
ELDOA T6/T7 - 60 sec
ELDOA SI/L5 - 60 sec

Notes: Got into the gym early to complete this one.  Hit 5min of row, airdyne, and running before going into some activation work and then hitting this workout.  I didn't really know how long this would take me since the toes to bar were strict.  The focus for this workout was to be relentless, and this is something I am going to integrate into my testing from here on out.  It isn't about big sets on these longer workouts.  It's just about going after it and when it hurts, keep going.  Find a way to get it done and don't stop until it's over.  Stayed steady on the box jumps, and strict T2B were broken into sets of 10/5/5.  Wall balls were unbroken on both sets.  Went right over from the wall balls into an unbroken set of 5 muscle ups.  From there I went 2's and 3's with short rest.  Need a little work on my muscle up technique as I know I am leaving reps on the floor here.  Back side hurt more than the front side.  I was happy that I was able to push for all 9 minutes.  I recovered after about 5 minutes of a 15 minute walk to cool down.  I did some trap workout afterward.