Thursday, September 11, 2014

Training: 9/10/2014

A. Split Jerk off blocks: build to a max (305lbs.)
B. L-Muscle Ups (strict): accumulate 7-10 reps (completed 6 reps)
C. Skill work on the specific movements, if known (worked on OHS from ground)
D. 3 rounds for time:
15 Power Snatch 95lbs
50 DUs
then, 10 MUs to stop the clock
Time: 6:59
E. DB External rotation: 2 x 9-12 @2010, rest 60 sec b/t arms (20lbs. x 1 set)

Notes: I was feeling pretty good going into today's workout.  Had a pretty good night's sleep after a hard day of training yesterday.  Surprised that I wasn't too sore from wall balls but my lats were tight from bar muscle ups.  Weights felt a bit heavy today, but I trusted my technique.  Hit 285lbs. for 2 (PR) before jumping up to 305lbs.. 300lbs. was my previous best with a true lock out (320lbs. out in front). Moved to 305lbs. were I caught the first attempt with soft arms.  Tried again and balked on driving back under.  Went for it one more time and was able to hit it, though it was a little forward.  Happy with the fact that it felt heavy, and I stuck with my technique.  Worked a bit on the OHS from the ground.  Also gave me an opportunity to work on my pull a little bit.  Looking to hit at least 255lbs. this weekend at the Raid Games, but we shall see.  

Got into the AMRAP and went hard from the beginning to see how hard I could push.  After the first 15 power snatches and then trying to go too fast on the double unders, I found that mark.  Had to slow it down with longer rests on the power snatches.  Unhappy with breaking that many times on the double unders.  That will improve over time though.  Muscle ups felt good and I was able to string together sets of 4,3, and 3.  Good little tester around the length I am going to see this weekend.  

Training: 9/9/2014

15-20 min aerobic warmup (complete on airdyne, rower, skipping rope, running for 1min each x 4 rounds)
5 min @tough pace:
10 Wallballs
20 DUs
Result: 7 rounds + 5 Wall Balls
--3 min recovery--
5 min @tough pace:
Run 100m
10 C2B  5 Bar Muscle Ups
Result: 3 rounds
--3 min recovery--
5 min @tough pace:
Row 500m
15 Burpees
Result: 1 round + 500m Row + 1 Burpee
--5 min recovery--
HICT Row 20 min @HR<150 10="" damper="" div="" spm="">

Notes: I was nervous going into today's workout because I haven't done any mixed modal work in a while and the only high powered aerobic work that I have been doing is one row session per week (also one high intensity continuous training session with my HR under 150 BPM).  Did 16 minutes of aerobic work before hitting a little mobility and then getting into my first AMRAP.  No real room to hide on the first one since you really can't pace wall balls or double unders.  You could only take longer transition times to get the heart rate down, but I wanted to push the pace so I just kept going back and forth as quickly as possible.  This workout felt great, and I was able to push the tempo on the double unders the entire time.  Walked away feeling good.  Second AMRAP I decided to throw in the bar muscle ups since I would see them this weekend at the Raid Games.  Run was hot but tried to keep speed up while recovering at the same time.  All bar muscle ups were unbroken, but the HSPU were tough for me.  I think it was because I was not willing to smash my head against the ground each time.  I will put my hands on plates with my head on an abmat from here on out.  Triceps were toasted after this one.  Last AMRAP, I help under 1:48 for most of the first 500m.  I did HR burpees as I will see them this weekend.  They slowed things down a bit.  Got back on the rower, and after about 20 seconds, I had the rower back down to 1:45. I think the row interval paid off here.  Was able to hop off the rower with 5 seconds left and hit one burpee.  Was huritng in my quads pretty badly after this one.  Did the 20min Row at the end and it was freaking miserable. 

Training: 9/8/2014

AM Training:
30-45min Z1
(completed on bike and rower)

PM Training:
A. Clean: Build to Heavy Single in 5 attempts (255lbs.)
B. Front Squat: 9x2; rest 60sec (225lbs.)
C. GH Raises: 4x4-6; rest 90sec

Notes: Got up this morning and decided to ride my bike to the gym. When I got there, I did 10min of rowing, and then 20minutes of mobility before getting back on my bike and riding back home.  It is about a 10minute each way.  

Hit the second workout after my noon class.  Pull wasn't feeling great and I could tell my legs were smoked.  Just didn't have the juice today.  Racked 275lbs. but because it was forward I couldn't stand up with it.  Same with 265lbs.. This was a huge blow to my psyche.  Went down and worked on my mechanics for a little while before calling it.  Just a bad training day, time to move on, but I need to figure why I am bumping the bar out.

Rest Day: 9/7/2014

Notes: Going to make sure I stay off my wrist and let it heal.

Saturday, September 6, 2014

Training: 9/6/2014

15-20 min Z1 warmup - include some free Handstand work
Row 1000m @2k pace x 3; rest 6-8 min
Oxidative Back Squats: 1 series x 5 x 10 @2020, rest 40 sec b/t sets. Use ~the same weights once again.
10 min Walk cooldown

Notes: Had a better night's sleep last night.  I was nervous going into this workout because of how bad it hurt last week.  After warming up with 500m easy and then 30/30s, I foam rolled for 10min.  I decided I was going to try and hold 1:46 for the first set and then take it down from there.  Legs had the juice today, and I wasn't in nearly as much pain as last week.  Once I gained confidence in the first set, I was good to go.  Need to get the butt in toward the heels each and every stroke, and drive with the legs from the start, not lean back. 

Back squats weren't too bad but they definitely caused my quads to burn A LOT.

Training: 9/5/2014

A. Hang Snatch + Snatch: 3-4 x 1+1; rest as needed - get in and just hit a few sets today; rest 90sec rest (185x4sets)
B. OHS: 4 x 4,1,3,1, rest 3 min 4,3,2 (215(pr),235(pr), 255(pr))
C. GHD Raise: 4 x 4-6 @2010, rest 90 sec (4x10 w/ bodyweight)

Notes: Energy wasn't great going into this training session.  Got to bed late last night and it definitely effected my sleep.  Couldn't get back to sleep at 4:30am.  Got into the gym and my right wrist was continuing to bother me.  Need to hit some pre-hab going forward.  Especially before doing HS work.  Hang snatches felt pretty good today, though I wasn't feeling all that explosive.  Figured out that I wasn't dropping my hips enough during the pull.  I liked how I was pushing with my legs off the floor and keeping my chest up.  Had one little hiccup durng my third set, but everything else was clean.

Moved onto overhead squats and they felt really good today.  I decided to push the intensity since the movement was clicking so well.  Hit 215 x 4 (PR), 235 x 3(PR), and 255 x 2 (PR).  I missed it the first time but nailed it the second time.  Need to work on activating the upper body while simultaneously pushing with the upper body.  Hit GH raises afterward with bodyweight only.

Rest Day: 9/4/2014

Notes: Upper back is tight and sore with rib out.  Wrist is also tender.

Training: 9/3/2014

A. Split Jerk clusters: 3-4 x; rest 15-20 sec/3 min (4 reps now) (265,265,275,285)
B. Jefferson Deadlift: 4 x 2-3; rest 2 min - moderate, based on testing (275x2,285x2)
C. L-Muscle Ups (strict): accumulate 18 reps (complete)
notes-try to hit a good L position on both top and bottom
D. Handstand Walking: complete ~300', if feeling good add some obstacles (complete. 141' in one attempt)
E. DB External rotation: 2 x 9-12 @2010, rest 60 sec b/t arms (25x9/arm)

Notes: I was cautious of my back going into this workout, but with a good warm-up, making sure to hit my back, I was good to go.  My right wrist was still bothering me, so I threw a wrap on during the warm-up to make sure I got it good and warm as well.  Felt better after a few sets and I didn't really think about it.  Hit 285 this week for a cluster.  No misses either today.  Popped a rib out in my upper back unfortunately.  This happens every once in a while.  It is just painful, but other than that, I can get the job done.  Muscle ups weren't too bad.  Just a little tired in the hip flexors.  Handstand walks continue to improve.  Completed the DB external rotations.  They were much harder with 25lbs..

Training: 9/2/2014

Row 5 min easy
HICT Row 20 min @HR<150 10="" br="" damper="" spm="">--rest 5 min--
HICT Row 20 min @HR<150 10="" damper="" div="" spm="">
Notes: Lower back was hot going into this.  Felt better after training and I think I am back on track after today.  Went further than last time in the 20min holding a 2:10 pace.  Not fun, but got it done.    

Training: 9/1/2014

45 min Z1 - your choice

A. Squat Clean: 8-14 singles, moderate loads (6x1 @ 255lbs.)
B. Front Squat: 5-8 x 2 @10X0, rest 75 sec - fast bar concentric speed (8x2reps @ 245lbs.)
C. Pistols: 3 x 16 alt'ng reps (8/side)@21X0; rest 75 sec (complete)
Shinbox leg sweep - 2 x 3/side (complete)

Notes: Felt tired going into today's training.  Warmed up for cleans and knew there wasn't much intensity there so I decided to keep the weight moderate and hit some volume.  Last week I hit 4 singles at 255lbs., so this week I went for 6 singles.  I hit them but my lower back started feeling funky during it.  The L5-S1 area was hot.  Moved onto front squats and my right wrist continued to bother me from the day before (handstand walking).  Speed stayed consistent throughout, but my heading was spinning ster these.  Short rest time really made it difficult.

Calves tightened up from front squatting so pistols were a chore today.  Shinbox leg sweeps were okay but I have difficulty lifting the leg without unweighting.

Monday, September 1, 2014

Rest Day: 8/31/2014

Notes: Didn't get great sleep last night due to a late night at an NPGL match.  Felt tired all day.

Training: 8/30/2014

15-20 min Z1 warmup - include some free Handstand work
Row 900m @2k pace x 4; rest 5 min
10 min Walk cooldown

1. 3:08.7 (1:44.8)
2. 3:09.2 (1:45.1)
3. 3:10.4 (1:45.7)
4. 3:11.7 (1:46.5)

Notes: This was terrible.  No other words could really describe the overall pain, discomfort, and mental beating I took during every set of this workout.  At no point was this easy.  From the first stroke, to the last, the effort was high. Disappointed with the drop off from set to set, but that was out of my control.  I am going off my best 2k row pace, which might be wishful thinking given my current fitness levels.  Before the open last year, I was doing 10x500m @ 1:42.  I feel a world away from that right now.  The one conditioning workout per week hasn't helped the cause much.  I still know that I have to bide my time and continue to progress in skill development, movement efficiency, and strength.  One more of these dreadful workouts to go next week.

Training: 8/29/2014

A. Hang Snatch + Snatch: 5-9 x 1+1; rest as needed - volume focus, not max loads unless it tests great (165x2,175x2,185x2,195x2,215(f),205fx2, 205)
B. OHS: 4 x 2,1,2,1, rest 3 min (235,235(f), 215lbs. x 4x2; rest 60sec)
C. Oxidative Back Squats: 2 series x 4 x 10 @2020, rest 40 sec b/t sets; 5 min b/t series complete
notes-it's 4 sets of 10, done twice. Use ~the same weights once again.
D. GHD Raise: 3 x 4-6 @2010, rest 90 sec (15reps)

Notes: Hit this workout in the afternoon after a long day of coaching and running errands.  Felt a bit tired going in and it was oppressively hot in the gym (sweat became a limiter in gripping the bar safely). Pull was a little off in the snatch.  Wasn't waiting long enough and allowing the bar to get into the hips before extending up. Wasn't keeping my chest up off the floor very well either.  Despite these two facts, I set a volume and denisty PR today with this complex (last week I only did 1 set each at 165,175,185,195,205 (2 fails + 1 make).  This week I doubled the volume and decreased the rest times.  OHS felt off today.  The pullups from the other day tighten up the lats through the armpit and this definitely effected my OH position.  OHS tested well though my right lower back tightened up with the heavier weights, but felt better after backing off to lighter weights.  I had intended on hitting a volume PR with 3x2 @ 235lbs. but I failed the second set.  I decided to go back down and hit 4x2 w/ 215lbs. resting only 60 seconds between sets to hit a volume and density PR.  They felt good and it was challenging to hit them multiple times with such little rest.  Ox squats were miserable today.  I don't know what it was but I think the volume before hand got to me.  Man were my legs screaming.  Finished up with a quick set of 15 GH raises (on old machine, very uncomfortable). 

Thursday, August 28, 2014

Rest Day: 8/28/2014

Notes: Biceps and lats are sore from chest to bar pullups.  Lower back is a little sore between the joints.  

Training: 8/27/2014

A. Split Jerk clusters: 4 x; rest 15-20 sec/3 min (255,260,270,275)
B. Jefferson Deadlift: 3 x 2-3; rest 2 min - moderate, based on testing (265x3x3)
C. L-Muscle Ups (strict): accumulate 15 reps (complete)
notes-try to hit a good L position on both top and bottom
D. C2B Pullups: 10 x 5 unbroken for time (2:04)
E. DB External rotation: 2 x 12-15 @1010, rest 60 sec b/t arms (20lbs.)
notes-L arm first, no more reps/weight on R than L could do

Notes: Came into the gym feeling pretty good.  Warmed up for split jerks, but noticed I was tighter than last week.  I sometimes get stubborn on not taking the time to get the shoulders open.  I still need a solid 20 minutes of a mixture of reps, mobility, and activation work to get things ready.  Weights felt heavier than last week, although I did set a volume and intensity PR on clusters.  Happy with hitting 275x5 without any press outs.  Gaining confidence in driving myself down into a lockout through the scaps/lats.  Lowered the hips on the Jefferson deadlifts.  Need to get the back hand further out to accomidate.  L-Muscle ups are good at the top and bottom but my legs drop on the transition.  Not sure how to correct this.  

C2B were better than last time I tested this.  Grip was a bit of a limiter, but I didn't warm the movement up at all.  DB external rotation felt good.  Left is starting to catch up.  Shoulders (biceps tendon/front delt) were sore after the workout.  I know I am going to feel the biceps/lats tomorrow.

Training: 8/26/2014

Row 5 min easy
HICT Row 20 min @HR<150 10="" br="" damper="" spm="">--rest 5 min--
HICT Row 15 min @HR<150 10="" damper="" div="" spm="">
Notes: Felt great today.  I ate before hitting this workout and it made a world of a difference in the power output and sustainability.  Kept pace on the first interval at about 2:09 and then 2:11 for the second interval.   

Monday, August 25, 2014

Training: 8/25/2014

AM Training
A. Squat Clean: 7-10 singles, moderate loads (245,245,245,250,255,255,255)
B. Front Squat: 4-6 x 2 @10X0, rest 75 sec - fast bar concentric speed (245x6sets)
C. Pistols: 4 x 14 alt'ng reps (7/side)@21X0; rest 90 sec (complete)

Notes: Felt a little tired going into today's training session, but my body was feeling good.  Might have had an iffy night's sleep.  Knowing this going in I was cautious of the bar speed on the way up and perceived exertion.  Had 255lbs. in mind to go with my work sets today, and after 4 tough sets, I got to 255lbs. and hit 3 solid singles there before moving on.  Front squats felt great today with my calves loose.  Bar speed was good through and I was keeping a good torso angle.  Pistols were so much better than last week.  The calf mobilities that I have been doing are money.  Didn't push too hard this session as I knew I had one more to go today.

PM Training:
15-20 min Z1 warmup - include some free Handstand work
Row 800m @2k pace x 4; rest 4 min
10 min Walk cooldown

Notes: Had limited time to warm-up for this one but I didn't really need all that much of a warm-up because it was over 90 degrees inside the gym when I hit this one.  First two sets weren't too bad but just couldn't sustain the kick on the last two.  Legs were just smoked.  I was disappointed with the last interval.  I tried going out easy and then pick up the pace but I just wasn't able to kick it into gear at the end.  I am thinking for events 10min or less I need to push the pace and hold on.  Whereas longer events, I think I can ease my way into it a bit more and pick up the pace as I go.

Rest Day: 8/24/2014

Notes: Feeling good today.  Chest is a little sore from muscle ups.

Training: 8/23/2014

15-20 min Z1 warmup - include some Handstand Walking work

On a 10 min timer:
Row 2000m
amrap Muscle Ups in time remaining
30 min Z1 work

Notes: Hit a 5min row, then did about 15 minutes of dynamic mobility before getting to the row.  Held a 1:48 for the first half, then backed off to about 1:52 for the second half.  Got off the rower at 7:28 and got right to the rings.  Hit 3 muscle ups every 20 seconds or so, only 2 on the last set since the clock ran out.  Felt good with the pacing and pretty happy with my muscle ups.  I think I can be more trusting of my hip drive.  Recovered within about 2 or 3 minutes.

Training: 8/22/2014

A. Hang Snatch + Snatch: 4-7 x 1+1; rest as needed (165,175,175,185,195,205(fx2), 205)
B. OHS: 3 x 3,2,1 @31X2, rest 3 min (205x3,240(f),205x3, 225x3)
C. Oxidative Back Squats: 2 series x 4 x 10 @2020, rest 40 sec b/t sets; 5 min b/t series (100lbs. complete)
notes-it's 4 sets of 10, done twice. Use ~the same weights used before when we did this.
D. GHD Raise: 2 x 4-6 @2010, rest 90 sec - more difficult variation or add wt. (25lbs.)

Notes: Felt good going into this workout.  Had a good mindset and my concept on the pull was sound.   Built up in weight from set to set.  Need to keep sitting the hips longer as I extend up.  OHS felt really good today.  The new lat openers and calf stretches that I have been doing are money.  Back squats sucked on last couple of sets.  GH raises were so much better on a good GHD.

Rest Day: 8/21/2014

Notes: Body feeling good.

Training: 8/20/2014

A. Split Jerk clusters: 5 x; rest 15-20 sec/3 min (225,245,245,255,265)
B. Clean Deadlift Jefferson Deadlift: 5 x 3,3,3,3,3; rest 2 min - moderate, based on testing (225,225,245,255,265)
C. L-Muscle Ups (strict): accumulate 10-12 reps complete
notes-try to hit a good L position on both top and bottom
D. HS Walking: accumulate 300' (108' in one set. Rest complete)
E. DB External rotation: 2 x 12-15 @1010, rest 60 sec b/t arms (20lbs.)
notes-L arm first, no more reps/weight on R than L could do

Notes: What a great training session.  Got in and get warm quickly.  Made sure my lats were opened up and then got to the blocks.  The focus was keeping the upper back tight and driving the arms to lockout.  No misses today.  Instead of clean deadlifts, I went with jefferson deadlifts since they tested better.  First time doing these in a workout.  Need to turn the back foot out a little bit more  Need a more vertical transition on the L-Muscle ups.  PR'd my HS walk.  The shoulder are do much more open.  Need to keep the midline tighter. External rotations felt great.

Training: 8/19/2014

15-20 min Z1 warmup - include some free Handstand work
Row 700m @2k pace x 5; rest 4 min
10 min Walk cooldown

1. 2:26.2 (1:44.4)
2. 2:25.2 (1:43.9)
3. 2:26.2 (144.4)
4. 2:26.8 (1:44.8)
5. 2:25.5 (1:43.9)

Notes: man was this painful.  The burning from within was just terrible.  I am anticipating the session when these don't make me want to kill myself.  On a high note, I started to figure my stroke out.

Training: 8/18/2014

A. Squat Clean clusters: 3 x 1.1.1; rest 3-4 min (intensity focus)  3x1.; rest 3min (205lbs.)
B. Front Squat: 5 x 2,2,1,1,1; rest 2:30' - no slow grinders; keep bar speed up (3x2 w/ 255lbs.)
C. Pistols: 5 x 10 alt'ng reps (5/side)@31X0; rest 90 sec (3x 10/leg)
D. GHD raises: 2 x 10-15 @2010, rest 2 min (2x15 complete)

Notes: Shaking of the long weekend.  Didn't have the legs to go heavy, so I went lighter and hit more volume.  Pull is feeling great thinking about extending up.  Front squats weren't too bad, kept bar speed high.  Pistols sucked.  Ankles/calves were way too tight.  Need to work on that.  GH Raises killed my quads.  Welcome back!

Tuesday, August 19, 2014

OFF: 8/14/2014-8/16/2014

Notes: Off for the next 4 days.  Travelling to NY for my brother's wedding. Lots of eating, drinking, and little sleep.

Sunday, August 17, 2014

Training: 8/13/2014

A. Snatch: 10 singles, full recovery. Intensity by testing (5x185,7x195)
B1. OHS: volume focus (5 x 1-2) - slow tempo; rest 2:30' (195x2,205x3)
B2. Muscle Ups (kipping): 5 x amrap(-2); rest 2:30' (8,7,7,7,7)
C1. pHSPU: 2 x amrap in 60 sec; rest 2 min (13,12)
C2. No Ft Rope Climb: 2 x 1.1 to 15'; rest 2 min (Complete)

D. DB External rotation: 3 x 4-6 @5010, rest 60 sec b/t arms (skipped)

Notes: Came in feeling pretty good today.  Tested well on the snatch so built up.  Bar was bumping out a bit today.  Built up using the board, then started my first set at 185lbs. and tested.  It tested the same, so I stayed with it until my body became accustomed and then went up to 195lbs..  No missed throughout the 12 singles I went for today.  I am getting the bar back much better but my extension at the top is not doing great.  I need some work from the hang to get used to extending up.  OHS were a bit of a struggle today. I was trying to stay more vertical in the squat, but forcing my knees out.  I think I need to go back to sitting back through my heels and keeping my chest up.  I will play around with it a bit.  Muscle ups felt much better than last week and I hit a total volume PR.  Had a break through on the pHSPU.  On the final s