Thursday, February 19, 2015

Training: 2/18/2015



Training:
A. Front Squat: 3 x 1-2; rest 3 min - by feel, heavy but not maximal (265,285,300lbs. PR)
+
5 rounds:
10 Burpees
10 C2B
rest 45 sec b/t rounds
Complete (~:45/round)
+
3 rounds:
7 Hang Power Snatch 95lbs
7 MUs
complete
rest 1 min
+
15 min aerobic c/d
Complete

Notes: Great training session today, though I was feeling a little tired this morning, and aggravated going into the gym (though I am not sure why, maybe just a mean streak in mean against the weights).  Warmed up with my usual routine of stretching and activation work then loaded up the bar and started squatting.  Everything felt heavy today, but I said to myself, "Just keep pushing."  Hit 265,285, and then went for a PR at 300lbs. and hit it.  The first rep felt heavy, but I went for the second one and was able to grind through a solid rep.  Happy with that.  I attribute the increase in my front squat to the single leg work I have recently been doing, along with the increases in ankle flexibility and internal hip mobility.  Moved onto the energy system work.  C2B finally feeling better.  Needed to pull forward at the top to get the chest to the bar, but to also reload the lats by getting into the correct bar forward position.  Snatches felt great today, but the muscle ups felt a little labored.  Hit the first two sets unbroken, but then fell apart after 5 reps on the last set.  Worked a little after and found I wasn't getting my hips through enough and continuing the drive up.  My L5/S1 was hot afterward from the big kip in the muscle up.

Training: 2/17/2015

Training:
60min Mixed Z1
Complete

Notes: Got up, ate a small meal and then hit this at the gym.  Worked with airdyne, row, run, skipping rope, and some slam ball pick-ups.  Felt good though I was tired later in the day.

Monday, February 16, 2015

Training: 2/16/2015



Training:
A. Snatch: Build to 3RM in a Few Attempts (205lbs. PR)
+
For Time:
40 Box Jump Overs (24")
40 KB Swings (24kg)
40 Wall Balls
20 Ring Dips
40 Wall Balls
40 KB Swings (24kg)
40 Box Jump Overs (24")
Time: 11:38

Notes: Tired this morning because I woke up early.  I was fired up to snatch as my pull continues to feel great.  Smoked 145,165,185 and then went for a PR at 205lbs. without much of a struggle.  Just felt really confident getting that shoulder going up.  

Moved onto the tester and did this with my buddy Chris.  Having the push from someone else in a tester like this is completely underrated.  I had to keep pushing the entire time regardless of how much it hurt.  KB swings got my back a little hot since i didn't get my lats too warm before hand.  Good push on this workout and recovered pretty quickly. Limiter was just pain (systemically).

Rest Day: 2/15/2015

Notes: Left shoulder is bugging me a bit today but knees are feeling good, as are hips.

Training: 2/14/2015



AM Training
60 min Z1 - mixed modalities
Complete

PM Training:
For time:
50 C2B
20 MUs
50 T2B
Time: 9:15
+
Ecc. Box Pistols: 3 x 1.1.1; rest 90 sec
Complete

Notes: got it early and hit my z1 work.  Mixed cyclical stuff and flow work.  Also some gymnastics holds, nothing too crazy.  Hit the second workout at 2pm.  Body felt pretty good and I had decent energy, but I was apprehensive of my technique on the all the listed movements.  C2B haven't been great recently, as are T2B.  Went 20/10/ and then broken up there.  Muscle Ups were in 5/3/2/2/2/3/3.  They didn't feel great.  Last, the T2B I couldn't get that snap I needed. I am missing tension in all movements.  Need to get under the hood a little and see what's going on with these movements.  

Friday, February 13, 2015

Training: 2/13/2015




Training:
optional gymnastics skill work to start (go by feel) (skipped)
+
A. C&J:
1 rep every 30 sec for 10 reps; 75% (225lbs.)
1 rep EMOM for 5 reps; 80% (240lbs.)
1 rep every 90 sec for 5 reps, 85% (255lbs.)
+
B. Row 400m @sustainable, aerobic pace/rest 45 sec x 10
Complete (~1:54 pace)

Notes: Felt good getting into the gym and with some recent thoughts in tweaking my pull, I was confident getting over the bar.  Decided to build to a heavy single in 5 attempts.  Went 185, 225, 255, 275.  No misses and pull felt great.  Legs were a little tired so I called it after the 4th attempt.  Dropped to 225lbs. and started the clock.  Power cleaned and jerked to save my energy.  Pull felt great here too.  Lats were tight at 225lbs. so push under wasn't great and the bar wasn't getting as far back as I would like.  240lbs. were squat cleans but the extra rest was good.  Hit a little mobility on the shoulders in the middle of this and then the bar was getting back where it should be.  Moved onto 255 and had no issues there.  

Quickly got to my row (lack of time).  Hit 1:54 pace for all rows.  These were tough but doable.

Rest Day: 2/12/2015

Notes: Right knee is feeling better by the day, as is my left shoulder.

Thursday, February 12, 2015

Training: 2/11/2015


Training:
A. Front Squat: 6 x 2 @20X0, rest 1 min (220lbs.)
notes-use loads around 70%, ensure "X" is fast on all reps
B. AD 20 sec @97%/rest 2:40' x 5 (complete. ~65 reps/interval)
+
C. 5 rounds:
10 Ring Dips
20 Wallballs
rest 1 min b/t rounds
Complete
Unbroken
~:52/round

Notes: felt good going into the gym today.  Warmed up and noticed in the mirror that I now have enough ankle flexibility so that I no longer have to excessively drive my knees out in order to stay in an upright position. In addition, I tightened up my upper back and mobilized about that position in order to prevent my shoulders from rounding in my front squats.  The changed definitely made my front squats much smoother (though the pavement was sloped).  Airdyne was rough.  Hit this on an older bike so I didn't break any bikes.  Counted the reps/set to get a metric.  Quads were burning and heart rate was up!

Moved onto the 5 rounds.  Ring dips felt ok though I think I need to spend some time working on my kip.  Wall balls felt good in the squat, but my chest was blown up from the ring dips.  Happy with today's training.

Wednesday, February 11, 2015

Training: 2/10/2015

Training:
5min Swim Drills
+
Every 90sec:
Swim 50m @ 80%
x 10 sets
+
active rest 3min
+
Every 2:30
Swim 100m
x 2sets
+
20min Cooldown Stretching (lats and pecs)

Notes: Today I was to swim 30min and since I was feeling good, I decided to put a workout together by feel.  Right knee was feeling better as well.  Something clicked a couple of weeks ago with my swim stroke so I have been itching to swim more and more.  It's fun when you can actually do something that you are fighting the whole time.  Rotation was the key.  Leg arm anchors, and then I rotate my body forward of that point.  Was hitting 50sec on each 50m.  100m were around 1:45 each set.  After my second set of 100m's the clock was at 30min so I hopped out and hit 20min mobility on lats and shoulders.  Felt good.

Training: 2/9/2015

Training:

15 min aerobic warmup
+
Row 2k @80% effort
rest 2 min
50 Deadlifts for time @275lbs
rest 2 min
Row 2k @max effort
+
15 min c/d (AD, run)

Notes: I had a so,so night's sleep last night and woke up very early (4:30am).  It was my birthday today and seeing this workout as my training was just cruel.  I was scared going into this because I know how far south a workout like this can turn.  Hit 15min of run/bike/jump rope/run and then hit some mobility before building up in weight on the deadlifts.  Decided I would hold just under 2:00 on the first row, go 10/10/10/10/10 EMOM for the deadlifts, and see what I had left on the last row.  First row was rough.  Not being able to push it just played on my mind.  First 10 deadlifts went smooth, as did the second set.  I started gaining confidence, and once I did, I smashed the last three sets.  I found that my back felt the worst at the top when I would allow my back to overextend slightly, so I focused on keeping my ribcage down and bringing my hips through.  Stayed with the legs off the floor much longer and that recruited my hamstrings and glutes a lot more and saved my back.  I was very happy to be done with these deads in 4:12, especially since my back felt great! Back on the rower I went and I kept the expectations very conservative.  I broke the row into 200m at a time, dropping the pace 1sec/200m.  I started at 1:57 and worked it all the way down to 1:52, but that is all I could get it down to until 400m left when I started picking up the pace.  Last 200m was at 1:45 or below.  There was some pain after the row but nothing catastrophic.  Just lots of but burn and some heavy breathing, but nothing I was writhing over.  Not sure if this is a good or bad thing.....

Rest Day: 2/8/2015

Notes: Right knee is feeling crappy today.  It's a combination of my MCL be hot and my meniscus being out of place preventing me from locking out my knee completely.  

Training: 2/7/2015

Training:
15 min @75%(HR150-165):
Run 800m
20 Walking Lunges
15 Box Jump/Step-Downs 24"
Result: 2 rounds + 800m + 20 Walking Lunges + 7 Box Jumps
--3 min recovery--
15 min @75%(HR150-165):
Row 1000m
50' HS Walk
50m Farmer's Walk (moderate)
Result: 2 rounds + 700m
--3 min recovery--
15 min @75%(HR150-165):
Airdyne for cals
Result: 225cals

Notes: Got to the gym early and hit this one.  Didn't fuel properly before hand (not enough gatorade) because I was feeling sluggish during the second AMRAP.  Runs were a little tough today, just tight.  Going from lunges to box jumps was rough.  Rowing was ok, but was toasted.  Held a 2:00 pace or under for all sets.  HS walks felt okay though my shoulders weren't really warm.  Broken into out and back 25'.  Farmer's walk did with 32kg/hand.  Out and back 25m.  Jumped on the airdyne and tried to hold 15cals/minute which wasn't too bad.  Felt good afterward though after hitting some 90/90 stretches, I had some pain in my right knee.

Training: 2/6/2015




Training:
A. Squat Clean clusters: 4 x 1.1.1.1.1; rest 10 sec/3-4 min (225,235,245,255)
B. Front Foot Split Squats or Ecc. Box Pistols: 2 x 6; rest 90 sec (same wts as Mon or more) (12kg)
+
4 rounds for time:
20 C2B
15 HSPU
Time: 6:38

Notes: Mind was pretty fresh going into the gym today, but my legs were a little bit from Wednesday and probably work from Monday even.  My pull is getting better by the day in the clean, and I had some good thoughts today.  Hit 255lbs. x 5 with no misses which is a PR.  The 10sec rest period is a whole different animal from the 20sec I was doing a couple of months ago.  Hit Ecc. only Pistols today and used 12kg.  I found that I was just trying to stay tight instead of driving back up and controlling the decent that way.

The tester went better than expected.  I was planning on breaking the C2B into smaller sets but I was able to hit the first set unbroken and then went 10/10, 5/5/5/5, and 10/6/2/2.  Found that I wasn't allowing my chest to get through on the C2B and that prevents me from regaining tension throughout the chain, forcing me to pull with my arms much more.  HSPU weren't too bad today.  Limiter was shoulder fatigue but I am gaining confidence in this area, and the fear is going away.

Rest Day: 2/5/2015

Notes: Shoulder is still nagging a bit.

Thursday, February 5, 2015

Training: 2/4/2015



AM Training:
AMRAP in 3 min:
15 Thrusters 95lbs
15 T2B
--15 min recovery--
AMRAP in 3 min:
15 Power Snatch 75lbs
30 DUs
--15 min recovery--
AMRAP in 3 min:
Row 500m
15 KB Swings 70lbs
amrap Burpees in time remaining
+
15-20 min c/d

Notes: Didn't have that pop today.  I think I have been eating sugary foods before bed and this disturbing my sleep recently.  Need to lay off that.  Felt good warming up and my left shoulder was feel OK.  Hit some 30/30 row intervals before loading up the bar and getting to work.  On the first tester, the limiter was my abs on the T2B.  Just couldn't go unbroken on the third set.  On the second AMRAP, my pulling power and grip was the limiter on the power snatches.  Legs were pretty gassed on the final AMRAP but was able to cycle through burpees pretty quickly.  Overall the breathing/energy system was good, body was just tired today I think.


PM Training:
short, easy Ocean Swim (~20 min)
Complete


Notes: Hit this 3 hours after my AM training.  Did this at the pool because the ocean was rough today.  Man am I enjoying swimming more and more.

Training: 2/3/2015

Training:
60 min Z1 - mixed modes - can include light gymnastic skill work (avoid CNS intensive stuff) (10min run/row/bike x 2sets)
Complete

Notes: Got soft tissue treatment on my shoulder which has been bothering me.  

Training: 2/2/2015



AM Training:
A. Snatch: build to a heavy single in few attempts (205lbs.)
B. Snatch: 30 reps for time, 75%1RM (165lbs. 7:48)
C. Front Foot Split Squats or Ecc. Box Pistols: 4 x 6; rest 90 sec (BW, 20lbs., 20lbs.)
notes-choose based on foot, how it feels

Notes: Felt a little tired getting into the gym today.  Felt off in the snatch today.  Just wasn't able to use my legs well and my butt was shooting up.  Moved onto the snatches for time after hitting 205lbs. in the heavy single.  I was bumping the bar out a bit and catching without tension in the bottom (combined with the deadlifts from Saturday) my back tightened up good.  Made it through with a relatively unimpressive time.  Did eccentric only weighted pistols from the box and this lit up my quads and hamstrings.  Can definitely see transfer over to the pistol with this movement. 

PM Training:
AMRAP in 7 min:
15 Power Clean to OH 115lbs
15 C2B Pullups
Result: 4 rounds + 1 Rep


Notes: Warmed up and got right to this.  My left shoulder was bothering me from the AM session and I was concerned about my lower back.  Decided to break right into 6/5/4 on the clean and jerks in order to keep the HR down.  After the third set my back started to lock up so I had to drop down to singles which were much slower.  Chest to bars felt great today.  A little disappointed with the days training, but I will move on.


Rest Day: 2/1/2015

Notes: left shoulder still having issues.

Training: 1/31/2015



Training:
3 rounds for time:
10 Deadlifts 275lbs
50 DUs (AD 25 cals if foot not good)
Time: 2:54
+
rest 20 min
+
For time:
10 Power Clean to Overhead 155lb
Run 200m (sub 30 cals AD)
Row 250m
Time: 2:08
+
20-30 min aerobic c/d

Notes: Got into the gym and felt good.  Saw Jason building up in the power clean, and without doing so much as putting down my bag, starting working up with him (in my casual shoes as well). Built up to 265lbs. in about 5 reps.  Knew after this I was ready to train.  Took my time to get the engine prepared for the workouts.  I had to break the deadlifts up after the first set.  Just couldn't pull anymore.  Double unders were unbroken and was happy about that.  Second workout did the clean and jerks unbroken and then did my best to sprint the 200m.  Held a 1:35 for the most part on the 250m row.  Lower back was a bit tight after this workout.  Did 20min of mobility afterward.

Training: 1/30/2015

(video to come)


Training:
A. Gymnastic Skill work: 15 min (skipped)
B. Front Foot Split Squats or Ecc. Box Pistols: 3 x 6; rest 90 sec (145,165,175)
notes-choose based on foot, how it feels
+
C. For time:
18-15-12-9-6-3 HSPU
3-6-9-12-15-18 C2B
Time: 7:01

Notes: Split squats were tough today.  Went heavy and it was rough.  Can definitely tell that I use my hips and hamtrings a lot more on these than my quads.  Tough to get the shoulder warmed up for the tester.  HSPU felt pretty good today.  The C2B felt a little clunky though I was able to manage the reps with proper pacing.  Overall I thought I paced this well.

Rest Day: 1/29/2015

Notes: Foot is better. Left shoulder is still bugging me.

Saturday, January 31, 2015

Training: 1/28/2015

(video to come)

Training:
A. Back Squat @80% x 1 + Box Jump @30"+ x 1: 4 x 1.1.1.1; rest 20 sec/3-4 min (285lbs.) 
notes-It's a cluster of the complex. one BS, rack & do 1 BxJ. Rest 20 sec, repeat, etc for 4 reps.
B. Clean Pull: 3 x 1.1.1; rest 10 sec/3 min (275,295,315)
+
AMRAP in 2 min @max effort:
10 KB Swings 70lb
10 Burpees
Result: 2 rounds + 10 KBS + 3 Burpees
--10 min rest--
AMRAP in 2 min @max effort:
5 G2S2O 135lbs
35 DUs
Result: 2 Rounds + 5 G2S2O + 19 DU
--10 min rest--
AMRAP in 2 min @max effort:
10 KB Swings 70lb
10 Burpees
Result: 2 rounds + 10 KBS + 4 Burpees
+
20 min easy aerobic work

Notes: Hit this workout after my noon class and wasn't feeling very energetic.  Back squats felt ok, but they started getting heavy after the box jumps accumulated.  Just worked on being explosive through the middle.  Clean pulls felt good.  Need to work on sweeping the bar right off the ground but I think I have a phobia of hitting my knees with the bar.  Warmed up for the AMRAP with KB Swings and Burpees and then got to work.  Limiter on the first part was my ability to cycle the movement fast enough.  My shoulders were still a little sore from Monday, so it was tough to get the burpees going.  Second AMRAP was rougher.  The clean and jerks got heavy quickly and my quads burnt out so I was forced to push press instead of push jerk after the second set.  The pull was crap here too.  Second go at the KB Swings and Burpees lead to one more rep.  Breathing was heavy but recovered pretty quickly.  Decent workout today.