Friday, November 28, 2014

Training: 11/25/2014

Training:
10 min warmup
+
HICT Row 15 min SR<17 b="" hr="">(complete. 3509m)

+
30 min Z1 work - your choice (20min Z1 Run)

Notes: Felt good on the row and had a breakthrough on my technique.  I was leaning too far back extending from my lower back.  After the leg drive, I finished with my upper body and hips.  The pace was significantly faster here and it felt much more sustainable. 

Training: 11/24/2014

(video to come)

Training:
A. Back Squat: 3 x 2 @20X2, rest 2 min (310,320,310)
Notes-try to add wt as long as bar speed is equal to or better than the prior weeks
B. Power Clean clusters: 3 x 1.1.1.1.1; rest 3 min - all sets heavy (235,235,250)
C. AMRAP in 7 min @max effort:
Run 150m
10 DB Thrusters 40lbs/h
10 C2B Pullups
Result: 4 rounds + 150m Run + 1 Thruster
--active recovery as needed--
D1. Slideboard Lateral Lunges: 3 x 10/side, rest 1 min (complete)
D2. Strict Pseudo Planche Pushups: 3 x 5-10, rest 1 min (complete)

Notes: Got in early and warmed up quickly before getting into back squats.  Squats felt pretty good today and tried out 310.  Speed was good there, so I bumped the weight up to 320.  The speed dropped off a bit so I went back down to 310 and the speed picked back up.  Power cleans felt much better today than last week.  Off the floor I felt much stronger.  Need to think drop the hips straight down while continuing up.

Man did the tester suck.  I probably ate a little too close to my workout and I cramping up about 3 minutes in.  Chest to bar felt good today, but running was just terrible.  Limiter was definitely gut pain.  Lunges felt better this time and I focused on being small.  Worked on my wrist mobility between sets and was successful in hitting real pushups.    

Rest Day: 11/23/2014

Notes: Body feeling good.

Saturday, November 22, 2014

Training: 11/22/2014

Training:
Dynamic Run warmup
+
Run 200m @85%*/rest 2 min x 12
+
10-15 min c/d

*runs should all come in at around the same time.

Notes: warmed up with an 800m and then hit 10 minutes of dynamic work before hitting these intervals.  Technique wasn't feeling the best but I was able to hold enough speed to keep the same pace as last week for all sets this week without over-exerting myself.  Calves were tight afterwards but overall not too difficult of a training session.

Training: 11/21/2014

(video to come)

Training:
A. Snatch: 7-9 singles, one every 2 min (185x3,195x5)
B. Back Squat: 3 x 2 @20X2, rest 2:30' (305x2,315x2)
Notes-Mon's weight or higher if bar speed good
+
10 rounds:
1 No Ft Rope Climb 14'
40 DUs
Time: 10:21

Notes: Reviewed some old lesson footage for the snatch and had some good ideas going into my training session.  Built up thinking about keeping the shoulders right where they are and not readjusting until my legs were fully extended and the bar was being swept back the entire time.  As I built up, I found huge success in my pull and everything was clicking.  Kept the weight at about 85% and just worked consistency.  Moved onto back squats and my mobility in my hips and ankles was feeling very good.   Stayed back through my heels and was able to access the glutes.  First two sets felt good, so I bumped the weight up to 315lbs. for the last two sets and was able to hit it with good speed.  

Moved onto the tester and my thought was to not over-rest for the legless rope climbs.  Tried to keep consistent on the minute but faltered in the middle.  Pretty happy with how this felt.

Rest Day: 11/20/2014

Notes: Continuing to work on ankle flexibility and should mobility.  Fighting internal rotation of my shoulders during overhead.

Training: 11/19/2014

AM Training:
Run 25 min @Z1
Complete

(video to come)

PM Training:
Triple Unders: 10-15 min practice in warmup
+
A. BN Split Jerk (off blocks): skill work, 10-15 singles (265-285)
B. 5 sets:
5 pHSPU (strict)
10 alt'ng Pistols + 36lbs
15 Ice Cream Makers
rest as needed
Completed 3 sets + 5 pHSPU

Notes: Feeling a bit down going into this training session knowing that my overhead mobility was great today.  I struggled getting the bar stacked behind my head during the lock out regardless of the activation work I was going.  Might need to work on a bit of shoulder extension work since this is the only area that I didn't touch on.  Overall, I was able to go heavier than last week, but the elbows were soft in the catch, though the bar was in the correct position.  pHSPU felt good.  Need to allow for the shoulders to get close to the hands.  Alt pistols sucked, but I got through them slowly.  No difference in speed whether I am doing them weighted or unweighted.  Ice cream makers were not so good today as my arms were pretty burnt and I felt it in my lower back.

Training: 11/18/2014

Training:
10 min aerobic warmup
+
Row 12 min @HR165 (once) (3033m/1:58.6)
+
30 min mixed Z1 - your choice

Notes: Hit this workout after my noon class.  Energy was pretty good, but I had a thought in the back of my mind that it has been a week since I hit something of this length.  Hit 9min mixed aerobic before hitting the row.  Held about a 1:57 for the first 5min, but then the heart rate crept up so I had to back it off a little to stay in the desired training zone.  Tough workout today, but recovered quickly.

Training: 11/17/2014




Training:
A. Back Squat: 3-5 x 2 @20X2, rest 2:30' (315x5)
Notes-try to add wt as long as bar speed is equal to or better than the prior weeks
B. Power Clean: 30 reps for time, 225lbs (6:31)
C. Rotate EMOM for 18 min:
1st min - 5-7 Strict C2B
2nd min - 7/side Slideboard Lateral Lunges*
3rd min - 7 Strict Pseudo Planche Pushups**
Complete

Notes: Felt pretty good going into this training session though my legs were just a bit drained from Saturday's run session.  Squat wasn't feeling particularly open either.  Hit 5 sets of 315lbs. but the speed was great today.  Moved onto the power cleans and my form just sucked today.  I was catching every thing forward with low elbows so my wrists were killing me by the end.  Frustrated with the fact that my technique was the limiter on this workout.  EMOM was rough.  Lunges were tough!  Pushups bothered my wrists, grip/arms were fatigued from power cleans so C2B were tough.  Overall just a so so training session.

Sunday, November 16, 2014

Rest Day: 11/16/2014

Notes: Taught lifting class this morning and got some good thoughts in my head for the upcoming week of training.  Body feels good.

Saturday, November 15, 2014

Training: 11/15/2014

Training:
Dynamic Run warmup
+
Run 200m @85%*/rest 2 min x 10
+
10-15 min c/d
Times: 36-37sec for all sets

*runs should all come in at around the same time.

Notes: Legs were a little heavy today and motivation was low.  Took a while to get going and I was concerned about my technique since my lower back has a tendency to lock up on sprints of this interval.  Didn't really have any numbers to go by so went by feel.  Held same pace throughout and recovered within 45sec of each interval.  Form felt decent today.  Nice little workout, nothing too tough.

Training: 11/14/2014



A. Snatch: build to a max for the day, then 3-5 lighter singles after that (by feel) (205lbs.)
B. Back Squat: 4 x 2 @20X2, rest 2:30' (305,325,315,305)
Notes-Use Mon's weight, or slightly more if bar speed good. Film each set and hand time the concentric on your rest. Cut if your bar speed drops 10-15% or you can't hit Mon's speed.
+
15-12-9:
Thrusters 135lbs
Wtd Chin Ups 45lbs
Time: 8:21

Notes: This session did not go according to plan. Building up I just couldn't stop bumping the bar out. Knew it wasn't there so shut it down after a poor lift at 220lbs. It was frustrating because I was able to hit good weights the last few weeks but it wasn't overly frustrating. I came back later in the day and worked on some drills and really got things clicking so I think I am over a hurdle. At the very least, I am disconnecting from the need to be perfect in the olympic lifts. I am learning to enjoy the process more. Back squats were slow today. I wanted to go heavier than Monday but I was biting off more than I could chew. Shut it down before I did any damage. Tester wasn't too bad since the chin-ups were slow. No kipping for me on those so I took my time to hit good reps. Felt okay after the workout.

Rest Day: 11/13/2014

Notes: Back felt good this morning.  All good.

Training: 11/12/2014






A. BN Split Jerk (off blocks): skill work, 10-15 singles (235lbs.)
B1. Strict Press: 3 x 3,2,1; rest 90 sec (180lbs. x 3 x3)
B2. Wtd Chin-Up: 3 x 1, rest 90 sec (88lbs. x 3 x1)
C1. Pistols: 3 x 10/leg @21X1, rest 2 min (complete)
C2. Ice Cream Makers: 3 x 15, rest 2 min (3x10)

Notes: Did my activation work prior the split jerks and started to gain confidence in pulling the bar behind my head rather than trying to push it there.  I felt like I was stacking much better.  I have to continue to gain confidence here.  Hit 180lbs. for my first set of three.  I knew I didn't have the ability to push the heavy weights today so I went for a volume PR for 3x3.  Same went for the strict chin-ups and I was successful in all three attempts.  Pistols were just okay today.  I feel that I have to prep my legs with heavy squats in order to get my ankles loose for pistols.  Maybe something to consider?  Ice cream makers went okay.  Holding the body position was awkward and afterward my lower back tightened up pretty bad and I felt an impingey feeling as well.  Have to be careful with these in the future.

Training: 11/11/2014

AM Training:
@Z1:
Run 2 miles
Row 5k
AD 200 cals
Complete


PM Training:
10 min aerobic warmup
+
Row 25 min @HR155-165 (once)
+
10 min c/d
Result: 6135m

Notes: Got up ate a small meal, and then hit the Z1 work.  Took me about 45minutes to complete it then had a chiropractor session.  

Came back in the afternoon and hit the row.  Road the airdyne for about 5minutes and then got to work on the rower.  Knew that it was my only interval so I was in good spirits throughout.  Held at 2:02 for most of the row though my HR was creeping above 165 at some points.  Felt good after this was over.

Training: 11/10/2014



Training:
A. Back Squat: 4-8 x 2 @20X2, rest 2:30' (315lbs. x 4 sets)
Notes-same wts as last week. Try to get more sets at the same speed. Film each set and hand time the concentric on your rest. Cut when your bar speed drops 10-15%.
B. Yoke Walk: 3 x 15 sec, rest 3 min (405lbs.)
+
50 Kipping HSPU
40 T2B
30 Power Cleans 155lbs
20 C2B
10 S2O 155lbs
Time: 10:24

Notes: Was feeling pretty good going into today's training.  My hip has been feeling a lot better since working on the internal rotation drills.  Warmed up and speed was good today so I bumped up the weight to 315lbs. for work sets today.  Speed was great for 4 sets so cut it there.  Went the heaviest I ever have on the yoke walks.  They were definitely tough.  

Moved onto the tester and I envisioned that it would hurt.  50 HSPU took just under 3 minutes and then I went right into the C2B pullups.  HSPU felt good but my triceps burning out was the limiter.  Hit pull-ups in sets of 10 to start but my back started to lock up at the end.  I knew if I could get through the power cleans by churning away that would be the worst part of the workout.  Back was on fire, but didn't completely lock up.  Form felt good so I just kept moving.  Two sets for the T2B, but I was hurting.  Finished the last set of push jerks and I was spend.  Man did that hurt!  

Rest Day 11/8-11/9

Notes: I was a judge at a competition this weekend and was unable to train.  Needed the extra rest after the comp.  Was feeling run down!

Training: 11/7/2014

(video to come)

Training:
A. Snatch: 10-12 singles, one every 2 min (205lbs. x 7/10, 4x1 @ 185lbs.)
B. Back Squat: 4 x 2 @20X2, rest 2:30' (300lbs. x 2, 310lbs. x 1, 315lbs. x 2)
Notes-Use Mon's weight, or slightly more if bar speed good. Film each set and hand time the concentric on your rest. Cut if your bar speed drops 10-15% or you can't hit Mon's speed.
+
3 rounds:
5 Bar MUs
75 ft Handstand Walk
Time: ~10min (clock shut off in the middle)

Notes: Decided to go back to some thoracic activation drills and rolling drills to regain some movement control through my shoulders and upper back.  Built up quickly in the snatch as I was on a mission to hit 205lbs. x 10 singles every 2min.  First few reps felt good, but after the 6th rep where I caught it funny and tweaked my right shoulder, every after started falling apart.  Noticed after looking at the films that I wasn't driving with my legs for nearly long enough.  I have to figure out how to push with my legs, but not allow myself to tip over off the ground.  If I tip over, the bar drifts forward.  If I don't extend enough with my legs, I get too far behind the bar, and it kicks out.  Why am I not extending with my legs? Could be two reasons: 1. Not sweeping the bar enough.  Though my hips are lower, I still have to keep the arms relaxed and bar close by sweeping it back into my hips. 2. Not staying through my heels during the redirect-haven't looked at this in a while but this could be the reason my hips slide forward.  I will have to play around with it a little.  Overall I was able to hit 7 singles at 205lbs.. Which is a huge PR.  

Back squats were slow in the beginning.  Most likely because I was allowing my hips to rise early out of the bottom.  When I thought about keeping my hips underneath me, the bar speed shot up like a cannon.  I was able to increase weight and hit 315 x 2x2 which was a PR.  Didn't want to push it any further after this PR so cut it there.

Had to do my HS walks outside which prevented me from wearing wrist wraps for the first three rounds (had to wear gloves to protect hands).  The slop on the road threw me off but just lack of proper warm-up had me over extending.  The limiter here was definitely wrist discomfort however.  Bar muscle ups were unbroken and when I allowed my legs to swing a bit before opening my hips, I had much more success here.  Overall a solid training session.   Have to take care of my right shoulder for the next couple of days.




Sunday, November 9, 2014

Rest Day: 11/6/2014

Notes: Left hip is bothering me along with my thoracic.

Training: 11/5/2014



AM Training:
25min Z1 Run
Completed on Beach

PM Training:
A. KB Jump Squats 53lbs: 3 x 10; rest 4 sec b/t reps & 2 min b/t sets (complete 53lbs.)
notes-stand w/feet on 2 separate low boxes; max height
B. BN Split Jerk (off blocks): 1 every 2 min for 8 reps, build Push Jerk: 2 Every 2min x 5sets (275lbs.)
C1. Strict Press: 3 x 3; rest 90 sec (165,185,195 (2))
C2. Wtd Chin-Up: 3 x 3,2,1, rest 90 sec (54,64,88)
C3. Pistols: 3 x 6-8/leg @21X1, rest 90 sec (6,6,8)

Notes: Hit the run in the morning on the beach.  My left calf tighten up again.  When I run north, my left side stretched more and I think this leads to the tightness.  Did some stretching afterward.

Hit the second workout at 2:30pm.  Didn't have too much time, but I got in, started moving and got to work.  Since I screwed myself up last week with the BN jerks, and my right knee was still a little achy, I went with push jerks instead.  Found that as the weight got heavier, I am much slower in transitioning back under the bar.  I try to push longer instead of completing the motion.  Also, I am having a hard time getting the bar to stack over my scaps. Activation of thoracic maybe?  Strict press was heavier than last week but I missed out on 195x3 by just a hair.  Chin-ups didn't feel too strong today, but still hit ok numbers and solid reps.  Pistols were definitely shaky today, especially on left side.  Hit SMFR on KB after to open things up.

Training: 11/4/2014

Training:
10min Aerobic Warm-up
+
25min Row (HR 155-165 BPM)
-rest 3min
x 2sets
1. 6136m (2:02.2)
2. 6035m (2:04.2)
Avg. HR: 161 BPM

Notes: Energy was pretty good going into this workout and I was definitely focused on keeping a positive mindset throughout this workout.  Breathing and pacing was good.  Higher stroke rate definitely helped today.  Lead to much better rhythm.  I was thinking about the 1 hour row for distance during these.  Seems a lot less daunting now.  Right index finger keeps getting a blister on it during these longer rows.

Training: 11/3/2014

(video to come)

Training:
A. Back Squat: 4-8 x 2 @20X2, rest 2:30' (305 x 8sets)
Notes-same wts as last week. Try to get more sets at the same speed. Film each set and hand time the concentric on your rest. Cut when your bar speed drops 10-15%.
B. Yoke Walk: 3 x 15 sec, rest 3 min (385lbs.)
+
7-6-5-4-3-2-1:
Hang Power Clean 185lbs
Muscle Ups
Time: 6:46
+
rest 10 min
+
Strict C2B: accumulate 40 perfect reps (completed 24 reps. Arms dead)

Notes: Another tough day of training.  Hit this workout after my noon class which can always be hit or miss depending on my energy levels after working.  Felt pretty good but not awesome.  Built up in the squats, and the speed was good.  Hit 6 sets last week so went for 8 sets this week.  Since the speed stay pretty consistent from set to set I was able to hit all my projected sets.  Yoke walks felt good today.  Heavier than last week.  Tester was tough, and I was feeling like I might crap my pants at one point.  Not sure if I ate too close to the workout, or I didn't warm-up properly, or both.  One thing that I did notice was that after the third set my grip was really taxed and that forced me to be much more passive with my arms during the pull.  This allowed me to get under the bar much faster and with less effort.  I have to keep this in mind going forward and not try to pull the bar up.  Muscle ups felt pretty good, but grip was pretty toasted. Did the first set unbroken, then split sets in half with small rests in order to conserve energy.  Pretty good push on this workout.  Tried to hit as many reps on C2B after but my grip was just done.

Monday, November 3, 2014

Rest Day: 11/2/2014

Notes: Lots of driving and coaching today.  Pantheon games and Soul Open.  Shouldn't get back until late tonight.

Update: Body felt great today despite the travel and coaching and standing around.  Woke up with some left hip pain.  Decided to stretch out a bit and then I was able to go back to sleep.  Daylight savings time is my savior.

Training: 11/1/2014

Training:
30-40 min Skill work - low vol/intensity, gymnastic mvts, light bar work, etc. (kipping HSPU for sure)
+
10-15 min run/dynamic warmup
+
Run 5k @75% - record average HR for this please (24:47/161 BPM Avg./Max HR of 178 BPM)
+
10 min c/d

Notes: Started today with an EMOM of various gymnastics movements and some bar work.  Hit rolling pistols, muscle ups, sotts press, kang squats, kipping HSPU (sets of 10), HS holds, and some mobility.  Movement felt good and it was a nice warm-up.  The temperature in Delray dropped 20 degrees overnight so the weather was perfect for a run.  Ran with two members from the gym and we all agreed on pace (around 8min/mile).  First 800m was done in 4:20 so we went out very conservative and was able to hold a conversation during this time.  Picked up the pace a bit and by the turn around we were at 12:20.  I picked up the pace a bit during the last 800m to ensure that we would get back in our planned 8min/mile pace.  Ran the last 800m at 7min mile pace.  Running felt great with higher tempo and quick steps.  No back flare ups, and my right knee felt fine.  Calves and quads were tender after but overall felt great. 

Training: 10/31/2014



Training:
A. Snatch: 15 singles, moderate loads, one every 60-90 sec (195lbs. x 15 EMOM)
B. Back Squat: 3 x 2 @20X2, rest 2:30' (295lbs. x 3)
Notes-Use Mon's weight, or slightly more if bar speed good. Film each set and hand time the concentric on your rest. Cut if your bar speed drops 10-15% or you can't hit Mon's speed.
C. Snatch Grip OH Split Squats: 3 x 6-8/leg @22X1, rest 90 sec b/t legs (1 set, bothered my right knee)
notes-build from last time
+
AMRAP in 5 min:
5 Deadlifts 225lbs
5 Box Jumps 30" (step down)
Result: 9 rounds

Notes: Got into the gym on Halloween and after our holiday festivities, we got to work.  Made sure to warm up my ankles and hips so that my knee wouldn't bother me.  Started warming up for snatches and my focus was lower hips and keeping the chest up.  Snatches felt very good.  No misses at 195lbs. EMOM and I believe this is a PR.  Hit a few extra reps at the end working on driving with my legs longer and that was the icing on the cake.  Hit one of the better snatches I have ever hit.  CNS was a little drained after this and when trying 315lbs. for my 3x2 back squat, I found the speed sucked.  I dropped down to 295lbs. and hit that for 3x2 and the same speed as Monday.  Legs just didn't have the juice after snatches.  Forgot about the split squats and when I came back to them my knee was not feeling it.  Tester went pretty well.  Breathing felt good and the limiter was my quads/legs on the box jumps.  They were just slow.  Deadlifts felt pretty good and the fact that I was burning through my quads and butt tells me that I was driving with my legs much better.  Need to continue to drive with the legs and the hips passed the knee as my lower back was feeling tight at the top.  No major blow ups here. 

Once I started cooling down, my right knee on the inside started to flare up.  I did some soft tissue work above it and that seemed to make it feel better.  Maybe I have something pulling on my meniscus?

Rest Day: 10/30/2014

Notes: My right knee is sore today. Just a burn/inflammation inside my knee.

Training: 10/29/2014

(video to come)


AM Training:
Run 20 min @Z1
Completed at beach

Notes: Left calf was tightening up on me during this run.  Found that my tempo was very low and when I picked up my tempo, everything started to click.

PM Training:
A. KB Jump Squats 53lbs: 3 x 8; rest 4 sec b/t reps & 2 min b/t sets (incomplete)
notes-stand w/feet on 2 separate low boxes; max height
B. BN Split Jerk (off blocks): 1 every 90 sec for 10 reps, build slowly (255-295lbs. 305(f))
C1. Strict Press: 3 x 5; rest 90 sec (145,165,175(6))
C2. Wtd Chin-Up: 3 x 3, rest 90 sec (49,54,59)
C3. Pistols: 3 x 5/leg @21X1, rest 90 sec (complete)

Notes: Forgot about the KB jump squats as I was trying to warm up quickly.  I feel I can never get my shoulders the way I want them during jerk workouts and my lockout feels forced forward.  I don't know if it is my pecs or the fact that my sequence is off, but something it funky there.  Built up and had some trouble with 265 so I went back down and built back up.  Just can't get comfortable with the bar behind my head.  I just keep shoving it out.  I was building up and making good lifts when on a recovery I stepped weird with my right foot and felt a pop through the left side of my patella.  There was no instant pain, but I knew I would be feeling that once the adrenaline wore off a little.  Finished out with the upper body work and pistols, as the pistols didn't bother my knee.  Strict press felt good, as did the chin-ups.  Improvement in my shoulder mobility allows for much better pulling.  Pistols felt ok, though I could have loosened up my ankles better.

Training: 10/28/2014

Training:
10min Aerobic Warm-up
+
50 sets:
1min Row (155-165 BPM)
rest 20sec
+
10min Cooldown

Notes: Had to get warm quick and get to the row intervals due to time restrictions.  After the first 8 sets or so, I know I was going to be in for a long workout.  50 sets of anything is just a daunting number.  Tried to hold right around a 1:58 pace (242m/sets) avg., but in the middle I backed off a bit because my CNS wouldn't allow me to keep the pace lower.  It just felt like I couldn't pull hard enough, even though there wasn't much burning in my legs.  After 30 sets I got into a groove and was feeling better.  Might right hand got some blisters on it and it was pretty painful during the last 10 sets.  Overall, felt good about this workout and happy that I was able to put forth that effort over 50 sets.

Saturday, November 1, 2014

Training: 10/27/2014




Training:
A. Back Squat: 4-6 x 2 @20X2, rest 2:30' (305lbs. x 6sets)
Notes-go as heavy as possible while bar speed stays up. Film each set and hand time the concentric on your rest. Cut when your bar speed drops 10-15%.
+
9-7-5:
Power Clean/Clean 225lbs
MUs
Time: 7:44
+
Yoke Walk: 5 x 15 sec, rest 3 min (365lbs.)
+
Every 2 min for 6 rounds (12 min):
10 Ring Dips
12 C2B
50 DUs
Complete

Notes: Felt good getting back to work.  Warmed up ankles thoroughly including mobilizing the ankle joints.  Squat was feeling good today and I was able to hit 6 doubles at 305lbs.. Speed stayed good at 1.25sec/concentric on the second rep for almost every set.  Moved onto the tester.  Cleans were a bit off today and my back flared up during this workout.  Muscle ups were unbroken, though I accidentally dropped down after the 8th rep on the set of 9.  Yoke walks felt good and I went with 365lbs. for all sets.  Finished off with the gymnastics density work.  Ring dips were unbroken and focusing on keeping the elbows in and shoulders moving forward really helped keep me from frying out.  C2B were all unbroken and I used my gymnastics grips today.  I had a small tear on my left hand afterward but they felt good today.  Need to keep driving the hips.  Double unders were all unbroken but one set.  Only had 45sec rest between sets.  This was a tough workout overall, but I was happy with my performance in the whole.