Training: 12/31/2010

A. Back Squat; 10x3reps @ 20x0; 2min rest (240#)
B. DB Split Squat; 3x8-10reps @ 3010; 60 rest b/t legs; (40#,45#,50#)
C1. GH Raises; 4x12reps @ 2020; 60sec rest
C2. GHD Situps; 4x15reps @2020; 60sec rest

Training: 12/30/2010

Workout:
A. Strict Muscle Ups @ 51x1; 3-5 reps; 5 sets; 2min rest (2,2,1,1,1)
B1. AMRAP Ring rows @ 31x1; 4 sets; 90 sec rest (8,8,9,8)
B2. AMRAP(-1) HSPU on paralettes; 90 sec rest (5,4,4,4)
C. 400m run @ 50%, 80%, 100% (Time: 1:05)

Training: 12/28/2010

A. 3 scap exercises; @ 3010; 8 reps; 3 sets each exercise (ext. rotation, powell, trap 3)

B. Barbell Split Squat @ 3010; 8 reps; 3 sets (95#,95#. 105#)

Training: 12/26/2010

Workout:

Today (12/26/2010):
Part 1:
A. Clean grip deadlift @ 11x1; 2 reps; 12 sets; 45sec rest (215#)
B. GH raises @ 10x0; 4 sets; 45 sec rest
C. Front leaning raise on rings 4x 45 sec
D. GHD Situps @ 2020, 10 reps x 4 sets

Part 2 (avg. cal/hr):

1min @ 90%, 1min at 50%; 8 sets
1. 1718
2. 1720
3. 1749
4. 1710
5. 1635
6. 1652
7. 1604
8. 1717

Training: 12/25/2010

A. Trap 3 raise @ 3010; 8 reps, 3 sets (20#)

B. External Rotation @ 3010; 8 reps, 3 sets

C. Powell Raise @ 3010; 8 reps, 3 sets

A1. DB Split Squat @ 3010; 8 reps; 4 sets

A2. CTB Pullups; 4 sets

Power snatch/ Power clean tech work

1RM Power Clean (250#)

500m row: 1:28.2

Testing: 12/22/2010

Testing:

12,9,6

Squat Clean (155#)

Muscle Ups

Time: 11:22

Forgot to start camera. Starts after 12 squat cleans and 3 muscle ups

Training: 12/20/2010

60min row time trial
Distance: 14,372m

Training: 12/20/2010

Workout 1:
A) Back Squat: 1 heavy rep (rest as needed)-315#
B) 85% of A, AMRAP @ 3010 (270#x3)
C) Pullup: 1 Heavy rep (rest as needed)-90#
D) 85% of C), AMRAP @ 3010 (77#x1)

Workout 2:
4 sets @ 90%:
1min Burpee Broad Jumps
1min Dumbell Thruster (25#)
1min Ball Slams (20#)
1min Box Jumps (20")

Training: 12/17/2010

Workout 1:
A1) Hang Power Snatch x 3; 7 sets; 10sec rest
A2) Toes-to-rings @ 1010 x 10; 7 sets; 10sec rest
A3) AMRAP HSPU(w/ 1" depth); 7 sets; 3min rest
A1) 115,125,135,145,150,155,160
A2) All unbroken
A3--1 inch depth) 11,11,10,9,7,7,9

B) Complete

Workout 2:
Run:
10min @ z1

5sets:
30sec @ 80%
30sec @ 50%
5sets:
30sec @ 90%
30sec @ 50%
5sets:
30sec @ 100%
30sec @ walking

COMPLETE

Training: 12/16/2010

Workout:

Scap mobility work:

Trap 3 raise: 8 reps @ 3010; 3 sets

Ext. Rotation: 8 reps @ 3010; 3 sets

Powell Raise: 8 reps @ 3010; 3 sets

1-15 KB swing ladder hypoxia training:

1 kettlebell swing, put it down, one breath, pick it up and go.

Ladder: 12

2min max calories Airdyne: 57

Training 12/15/2010

Workout 1:

Scap mobility work:

Trap 3 raise: 8 reps @ 3010; 3 sets

Ext. Rotation: 8 reps @ 3010; 3 sets

Powell Raise: 8 reps @ 3010; 3 sets

A1) Front Squat 2-3 reps @ 30x0; 5 sets 10 sec rest (195#,205#,225#, 240#, 250#)

A2) AMRAP Strict Pullups; 5 sets (12,13,14,14,12)

100 GHD situps for time: 4:30

Workout 2:

5 sets:

250m row

12 burpees

35 double unders

90 sec rest

rest 10 min

5 sets:

35 double unders

12 burpees

250m row

Notes: torture

Training: 12/12/2010

TRAINING:

5 sets:
8 Hang Power Clean (165#,165#,175#,175#)
Row 150 m @ 100%
rest 3 min
(intent is quick transition; high grunt effort on clean and high power output on row)
+
5 sets:
8 Dead Lift - 50% 1RM (205#)
Airdyne 30 sec @ 100% (cals: 19,18,18,20,21)
rest 3 min
(intent is high grunt effort on DL, then high speed all out on bike)
+
3 sets:
20 back extensions (all unbroken)
30 jump switch lunges (broken)
rest 1 min

Training: 12/11/2010

Workout:
A1) 10 OHS @ 1010; 7 sets; 1min rest
A2) 10 CTB Pullups; 7 sets; 1min rest

B) In 4min, find 1RM shoulder press (185#); 10sec rest
C) Tabata Situps (85 total) 10 sec rest
D) Max Double Unders in 4min (222)

Training: 12/8/2010

Workout:

5x275m sprint (97%-100%); 2min rests

rest 10min (handstand practice during that time)

5x275m sprint (97%-100%); 2min rests

Results: (48,48.9,50.8,52.8,58)----No warmup, just burped and went. This an extremely stupid stradegy for row sprints, for me at least
rest
(51.9,49.9,49.9,50.3,50.2)

Quads were fried!

Lactate and breathing

Training: 12/7/2010

Workout:

A1. Push Press x 1/Power Jerk x 3; rest 2 min

(185#,195#,205#,215#,225# (1+1))

A2. 20 unbroken chin ups; rest 2 min x 5

All UB
B. AMRAP DU's in 30 sec; rest 30 sec x 5

40, 46, 40, 32, 50
C. Toes to Bar x 10 unbroken; rest 45 sec x 5

All UB
D. Side Bridge - 60 sec/side x 3/side; no rest b/t sides

All UB

12/4/2010

Workout:
Power Clean Cluster - 1.1.1.1.1 x 5; rest 4 min
+
3 rds for time:
10 Dead Lift - 115% BWT
25 box jumps - 24"
(rest 10 sec b/t reps on cluster; rules for box jump - jump up, hips to full ext @ top, STEP DOWN, repeat, you CANNOT jump up and jump off - we will test this again with jump up - jump down over time and compare)

Rest Day

Training: 12/2/2010

Workout 1:
A. Overhead Squat @ 32X1; 5 x 5 - 80%; rest 2 min (95#,115#,135#,150#,160#)
B. 3 muscle ups, 10 breaths x 10 (5 sets complete, then worked on technique)
C. L Sit on rings - 120 sec total work (completed in 8 sets)
D. 25 double unders, rest 30 sec x 8 (all unbroken)

rest 6+ hours

Workout 2:
For cals:
"300 FY" on Airdyne
226 calories in 10min

Training: 11/30/2010

TRAINING:
Row Sprints:
15 sec @ maximal effort - high s/m
Row easy 45 sec @ 50% effort
repeat 10 times (avg. watts: 480)
(rest 5 min)
20 sec @ maximal effort - high s/m
Row easy 60 sec @ 50% effort
repeat 8 times (avg. watts 456)
(rest 5 min)
25 sec @ maximal effort
Row easy 75 sec @ 50% effort
repeat 6 times (avg. watts : 446)

rest 6+ hours

For time:
5 rope ascents - 20'
10 unbroken hang squat clean - 185/120#
200 double unders
10 unbroken hang squat clean - 185/120#
5 rope ascents - 20'

TIME: 23:53

Training: 11/28/2010

TRAINING:
5 sets:
Bench Press - 3 heavy; rest 10 sec (225,230,235,240,250)
KBS - 30 unbroken; rest 5 min (all unbroken)
+
5 sets:
5 hang power clean heavy; rest 10 sec (185; all unbroken)
30 push ups; rest 5 min (all unbroken)
+
5 sets:
15 knees to elbows (unbroken)
rest 20 sec
30 double unders (2 sets broken)
rest 20 sec

rest 6+ hours

Run Intervals:
400 m @ 80,90,100% - rest 2 min b/t sets (1:28, 1:19, 1:16)
then maintain the 90% set time on a 3 minute timer countdown for 400 m repeats for 6 sets
9 total sets [i.e. 1:15/1:10/1:05 + 1:10 (rest 1:50) x 6] (1:20,1:21, 1:22, 1:24, 1:23, 1:23)

Training: 11/27/2010

TRAINING:

"OPT 3"
completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps

Total: (111+75+36)=222

rest exactly 15 min after last set of chin ups

For time:
25 burpees
Row 300 m
25 burpees
Row 300 m

Time:4:23

Training: 11/25/2010

TRAINING:

3 sets:
12 hang power snatch - 115#/80#
2 x [30 sec burpee broad jumps/30 sec double unders]
rest 2 min
(rest 5 min including last 2 min of last set)
3 sets:
15 KBS heavy!
2 min Airdyne @ 90%
rest 2 min
(rest 5 min including last 2 min of last set)
5 sets:
30 total alternating Russian step ups unweighted - 24" box
rest 20 sec
30 m bear crawl - 25#/15# DB's per hand on carry
rest 20 sec

Results:

A. All hang power snatches UB (115#)
Rd. 1 (17 BBJ/68 DU)
Rd. 2 (15 BBJ/51 DU)
Rd. 3 (15 BBJ/63 DU)
5min rest

B. All KBS UB
Rd. 1: CALS/AVG. WATTS: 43/321
Rd. 2: CALS/AVG. WATTS: 41/300
Rd. 3: CALS/AVG. WATTS: 44/300
5min rest

C. All Unbroken with 20 sec rest between movements (Bear crawls were awesome.)

Training:11/24/2010

Workout:

A. In 8min build to a heavy 3rm clean grip deadlift ---345# (had more in me, but didn't want to push it)

B. In 8 min, build to a heavy clean single---225# (didn't have time to get some tech work in before hand. Showed with the bar being out infront both times on my 245# attempts. Need more bar exposure to ensure that the second pull is not a lean back but a jump into full extension)

C. On the min for 8 min, 3 touch and go thrusters---Started with 185#. Too heavy. Dropped to 145# so I could do 8 sets of touch and go. Felt strong with 145#.

D. Row 2k @ 90%---7:26 (1min rest was rough after tough effort on thrusters but felt strong throughout)

TRAINING:

5 sets:
Split Jerk - 3 reps @ 80% effort; rest 20 sec
20 CTB chin ups; rest 4 min
+
5 sets:
10 ring HSPU; rest 20 sec
20 GHD Sit Ups; rest 2 min

Training: 11/21/2010

TRAINING:
Run 400 m @ 70%
rest 1 min
Run 400 m @ 80%
rest 2 min
Run 400 m @ 90%
rest 3 min
Run 400 m @ 100% (1:14)
rest 1 min
Run 400 m @ 50%
rest 1 min
Run 400 m @ 100%(1:12)
rest 1 min
Run 400 m @ 50%
rest 1 min
Run 400 m @ 100%(1:08)
rest 1 min
Run 400 m @ 50%

Rest 20min

5 rounds for time:
15 burpees
50 double unders
Time: 6:42

Training: 11/20/2010

A. Dead Lift - 55% 1RM; 10 sets of 2 @ 11X0; rest 45 sec (205#)
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are challenging(195,205,215,220,225(1))
C. KBS - 15 heavy overhead unbroken x 3; rest 60 sec( all unbroken)
D. GH Raises @ 1010; 12 x 3; rest 45 sec (all unbroken, on tempo)

rest 6+ hours

3 sets:
12 push jerk - 135#/95#
AirDyne 90 sec @ 90% (cals: 47,42,34)
rest 2 min
+
3 sets:
10 thrusters - 115#/80#
Row 90 sec @ 90% (412,417,416)
rest 2 min
+
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec

Training: 11/17/2010

Workout 1:

3 muscle ups on the minute for 10 minutes

1min rest

Tabata Box Jumps 24" box(low rounds 13)

rest 1 min

12 min amrap:

2 HSPU on 2 45# plates under each hand

4 TGU RH

4TGU LH

Training: 11/16/2010

Workout:

2:30 countdown:

2 power clean (155#)

2 Push Jerk (155#)

2 Squat Clean (155#)

350m row

Time remaining is score for round

Repeat 6 times total

TOTAL TIME: 255 sec

OPT Big Dawg

Workout 1:
EVENT 1:
A 45# bar and two bumper plates will be 200 meters away from the pull up
station. Starting from the pull up station and in three separate trips carrying one piece of equipment per trip on way back, run and retrieve a bar and two bumper plates and return them to the pull up station. At this point you may load your bar. Once your bar is loaded, begin the workout:
21,15,9 rep rounds:
Thrusters - 95#/65#
Chin Ups - chin over vertical plane
This event is for total time.
TIME: 10:10


rest 1 hour

EVENT 2:
3 Rounds for time of:
7 Squat Snatch - 115/75#
9 Burpee bar jumps (jump over your bar)
30 UNBROKEN Double Unders
TIME: 5:28
rest 2 hours

EVENT 3:
10 Minutes to find 1 Rep Max Clean & Jerk (poundage)

LOAD: 245#

Training: 11/11/2010

Workout:
3x10 hang squat snatch (95#) 1min rest
3x1 Power Clean (fast) 205#,215#,225# 1min rest
3x10 Pull Ups 1min rest
10 min jog (first minute at threshold, last min at threshold)

Training: 11/9/2010

Workout:

Power snatch 2-3 reps x 3 sets 5min rests

Squat snatch @ 95# touch and go x 3 sets; rest :45

2x 200m; 90 sec rests

Training: 11/7/2010

Workout 1:
3x400m (1:08,1:10,1:12) 2 min rests
3x400m (1:09, 1:11, 1:14) 2 min rests

Workout 2:
30,20,10
Overhead Squat(90#)
Ring Dips

Training: 11/6/2010

A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row Sprints: 15 sec @ maximal effort; rest 45 sec row easy x 6

Between Two Ferns With Zach Galifianakis: Natalie Portman from Between Two Ferns

Training: 11/5/2010

Workout:
1. Start @ 70/45 kg on the barbell and on the minute for as many minutes perform 1 squat clean; add 5kg to barbell per minute. (235#)
rest 5 min
2. Using the weight you finished with Dead Lift it on the minute for 2 reps every minute; add 10kg to barbell per minute. (355#, 375#)
rest 5 min
3. for time:
50 HSPU on parallettes (9:57)

Training: 11/3/2010

Jerk 1,1,1,1: 225,245,255(f),255(f) rest 4 min

3 rounds for time:
35 double unders
25 pushups
15 CTB pullups

Time: 4:34

Jerk Split Push Press from OlyAthlete on Vimeo.

Training: 11/1/2010

Push Press @ 31x1 3,2,1,1,1,1 (195#,205#,215#,225#, 235#(f), 235#) 3min rest
Pullup @ 20x0 2-3 x 6 sets (45#,50#,55#,60#,62#,65#x1)

5x15 sec row sprint; 45 sec rest

Training: 10/29/2010

Workout 1:
A1. back squat @ 30X2; 3 x 5; rest 90 sec (225#)
A2. power snatch @ 13X0; 3 x 5; rest 90 sec (115#,125#,135#)
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min(225#)
C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
C2. GHD extensions @ 1010; 15 unbroken; rest 10 sec
C3. CTB chin ups - 15 unbroken; rest 90 sec x 3

Workout 2:
Hang Power Clean - 3 heavy (205#)
rest 0 sec
Row 100 m @ 100% effort
rest 3 min
10 sets total; rest 10 min b/t sets 5 and 6

Lactate good?

Training: 10/27/2010

Workout:

Airdyne:

30sec @90%, 30sec @ 50%; x10 sets

rest 10min w/ 50 GH raises

30sec @90%, 30sec @ 50%; x10 sets

Workout 1:
A1. back squat with chains @ 30X2; 3-4 x 5; rest 90 sec (225#,240#,255#,265#,270#)
A2. power snatch @ 13X0; 3-4 x 5; rest 90 sec (115#,125#,135#,145#,155#)
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min (205#,215#,225#)
C. knees to elbows moderate speed; 15 unbroken, rest 1 min x 5
D. windshield wiper practice - 3 min

rest 8+ hours

anaerobic lactic power:
6 sets @ 100%:
30 sec amrap clean and jerk - 135# (10/10/9/8/10/10)
30 sec amrap box jumps - 24" (22/20/20/20/22/22)
30 sec amrap KBS - 2pd (13/13/10/10/10/10)
30 sec amrap burpees - little jump(12/10/10/10/10/11)
rest 6 min b/t sets actively walking or biking

Training: 10/25/2010

Workout:
10min Z1 run
2min Z4, 2min Z1 x 4
10min Z1 run

10min rest

15 min muscle-up practice

Tester: 10/23/2010

Training: 10/21/2010

Aerobic Power:
Row 2K @ 90%
rest 2 min x 3
(times should be approx 10-15% over 2K PB - goal is EXACTLY same pace each set)

rest 8+ hours

Base Strength:
A. Barbell Complex - Power Clean x 1, Push Press x 2, Front Squat x 1, Thruster x 1; rest 90 sec x 5 (last set only tough one)
B1. Paused Ring Dips @ 21X5; amrap x 3; rest 1 min
B2. Bent Over DB Rowing @ 1010; 12-15 x 3; rest 1 min

Training: 10/20/2010

Workout 1:

8 reps - hang power clean high speed high load (155#)
15 unbroken box jumps - 24/20"
rest 2 min x 5
Active rest 5 min
8 reps - hang power snatch high speed high load (115#)
Row Sprint 15 sec @ maximal effort
rest 2 min x 5

rest 8+ hours

CP-Strength Endurance
alternating on the minute for 20 mins:
10 unbroken CTB chin ups- All unbroken
8 unbroken OHS 135#(1-8) 115#(8-10)

Training: 10/19/2010

Workout:

A1. Clean Grip DeadLift @ 21X1; 2-3 x 5; rest 15 sec (320#,330#, 340#,345#,350#)
A2. Ring Dips + 40# vest @ 20X0; amrap (-1) x 5; rest 3 min (12,12,12,12,11)
B1. Pistols - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec (7,6,7,6)
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets (15,14,15,11,11)

Training:10/17/2010

Workout:
A1. Ring Dips weighted @ 20X0; 2-3 x 3; rest 1 min
A2. Single leg DB Dead Lift @ 2020; 8-12/leg x 3; rest 1 min
B. 100 TGU - slow and steady for tech, not time - 16kg/12kg
C. Row 20 min @ Z1

Testing: 10/16/2010

Testing:
Part 1:
50,40,30,20,10 rep rounds for time;
AirDyne Cals
Knees to Elbows
Time:12:48

rest 2 hours

Part 2:
50,40,30,20,10 rep rounds for time;
Unbroken Wall Balls - 20/14# to 10ft
Unbroken Double Unders

Time: 9:04

Training: 10/15/2010

Workout:

Anaerobic Alactic Power:
2 Power Clean - 85% 1RM
Sprint 40 m @ 95% effort
rest 3 min x 5
Rest 10 min
Power Clean x 1
Front Squat x 1
Hang Power Clean x 1
(every 90 sec on the timer for 5 sets - 90% effort)
Rest 10 min
10 burpees AFAP
Static Ring hold to fatigue
rest 2 min x 3

Training: 10/13/10

Workout 1:

Row Sprints:
20 sec @ maximal effort
Rest 2:40 x 4
Active rest 5 min
20 sec @ maximal effort
Rest 2:40 x 4
Avg. Watts:5xx,555,574,594,561,574,568,591
rest 8+ hours

As many rounds in 15 minutes:
5 weighted chin ups - 45#/25#
7 OHS - 135#/95#

Total: 7 rounds + 5 pullups

Training:10/12/2010

Workout:
A1. Clean Grip DeadLift @ 21X1; 2-3 x 5; rest 15 sec (315#,325#,335#,340#,345#(1))
A2. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 5; rest 3 min(12,13,12,12,10)-20 lb vest
B1. Pistols - 16 total alternating per rep x 4; rest 1 min
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 1 min(5,7,7,6)
C. L Sit - amsap x 5 sets; rest 45 sec b/t sets (15,10,12,15,11)

Training: 10/11/10

Workout 1:

Aerobic Power/IWT:
12 unbroken power snatch - 115#/80#
90 sec AirDyne @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
12 unbroken push press - 125#/85#
90 sec burpee broad jumps @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
5 sets:
15 knees to elbows
10 sec rest
15 push ups
10 sec rest

(Time: 4:12)

rest 8 Hours

Workout 2:

30 min zone 1 run

Training: 10/9/2010

Workout:

A. AMRAP Sets of 5 reps of BWT (male) and 3/4 BWT (female) OHS in 12 minutes
rest 20 min
B. AMRAP Sets of 1 rep of 1/2 BWT (male) and 1/3 BWT (female) Weighted Chin Up in 6 minutes
rest 10 min
C. AMRAP shoulder to overhead - 155#/105# in 3 minutes

Training: 10/7/2010

Workout:

A1. Front Squat @ 30X0; 2-3 x 7; rest 10 sec(185,195,205,215,225,230,235)
A2. Back Squat @ 30X0; amrap x 7; rest 2 min(7,8,5,5,5,4,3)
A3. L Pull Ups @ 31X1; amrap (-1) x 7; rest 3 min(5,5,5,6,6,3)
B. Hang Squat Clean - build quickly on the minute to a heavy single with perfect form(135-205)
C1. Mixed Grip Chin Ups @ 30X0; 3-4 x 4; rest 10 sec(10,20,30,40)
C2. CTB Chin Ups - 10 AFAP x 4; rest 2 min(Unbroken)

Training: 10/5/2010

Workout 1:
5 sets @ 95%:
20 ring dips
20 unbroken chin ups
20 GHD sit ups
20 squats
20 GHD extensions
rest 2 min b/t sets
Times:(2:23,2:21,2:27,2:36,2:31)

Workout 2:
2k Row + AMRAP Double Unders in 10min time cap.

Time:7:17 and 142 double unders

Training: 10/4/2010

Workout:

Shoulder Press Waveload @ 31X2; 6,4,2,6,4,2; Rest 3 min(115#,135#,155#,125#,145#,165#)

Supinated Paused Weighted CTB Chinups @ 31X2; 4-5 x 6; rest 3 min(BW,10,15(4),15,20,25)

Rest 10min

Muscle Up Practice

Ring HSPU practice

Training: 10/3/2010

Workout:
A. Hang Squat Snatch knee cap - 3 x 3 tech work; rest as needed(95,105,135)
B. Back Squat @ 30X0; 2-3 x 5; rest 5 min(255#,260#,265#,270#,275#)
C. Omni Toes to Bar - 12 reps/set x 5; rest 1 min
(touch bar outside of hands, at hands, vary per rep)

rest 4+ hours

part 2:
4 sets of 5 min work @ 80%; 4 min active rest b/t sets:
rounds of:
10 burpees
10 KBS - 2/1.5 pd
20 double unders
10 db bent over rows - 45/30#/h
(rd 1. 2 rounds +45; rd.2 2 rounds + 46, rd. 3 3 rounds, rd. 4 3 rounds)

Training: 10/1/2010

Power Clean 3,2,1,3,2,1,3,2,1,3,2,1(165#,175#,185#,175#,185#,195#,185#,195#,205#,195#,205#,215#(fail))
Rest 5 min
10 Burpees AFAP; 40sec rest x 5
rest 3 hours
1 k Row (3:23)

Training: 9/30/2010

Workout:
A1. Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed(245#)
A2. Strict Pronated Chin Ups - build to a 1RM; rest as needed(85#)
rest 10 min
B1. 85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed(2 reps)
B2. 85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed(8 reps)

Training: 9/28/2010

Workout:
1rm max high bar back squat(305#)
rest 10min
AMRAP high bar back squat with 85% of 1RM @ 40x0 (260-4reps)
Rest 10 min
Dumbell Split Squat @ 3010; amrap per leg w/ 1/3 bodyweight per hand
1 set per leg. Rest 2min between legs(L:14/R:18)(53#)
Rest 10min
Sorensen test(127sec)
Notes: The next couple of workouts are designed to collect data and allow me to see inefficiencies in my game. Right away I see that I am right leg dominant, and that I can't go heavy for a lot of reps with my legs. Passed the Sorensen test however, you need over 2min for that.

Training: 9/28/2010

Workout 1:
3 reps OHS @ 3211, 3 sets 90sec rest
15 back extensions w/ 35#, 3 sets 90 sec rest
rest 3 min
Clean and Jerk x 2 reps; 3 sets 2min rest
Kettlebell snatches x 10 reps per hand; 3 sets w/ 1.5 pood
5min rest
3 rounds:
15 sec row sprint
0 sec rest
50 unbroken double unders
2min rest

Escape to Miami

Sunday was the Escape to Miami Triathlon. I signed up for this race in June, but between then and the race I started to shift my focus to Crossfit and strength training. I did not want to re-neg on my commitment, so I decided just to switch from the Olympic distance to the sprint.

Saturday night I ate an extra sweet potato with dinner and went to sleep. I awoke at 2am and couldn't go back to sleep. My mind was too consumed with pre-race jitters and thoughts of not being able to finish due to my lack of actual triathlon training. With 4 hours of sleep under my belt (a PR!), I left for Miami and arrived to set up my transition area at 6:30am, a full 2 hours before my wave would start.

I entered the Key Biscayne waters at 8:48am for the swim. When the buzzer went off to start my wave, I felt an wave of calm come over me, like I had been there plenty of times before. I decided to go at 80%, not going slow but not redlining either. Relaxed and a little sore, I exited the water and started jogging over to my transition area.

As soon as I jumped on my bike, I remembered exactly what I wanted to do...go out hard. Since the bike is only 24km long, I knew I had to make up time from the swim and run there. I sank into a nice speed at about 24mph, and started banging out solid splits. The headwind was a little tough going out, but it was no match for the newbies around me taking up most of the road. I took advantage of the causeways, not losing my cool on the way up, but turning on the juice as soon as I reached the top to gain maximum speed on the way down the other side.

I rolled back into transition with a tough competitor in my sites. 100m ahead of me, I stalked my opponent. Though a little sore in the hamstrings, my technique felt good. "Out and back 5km, and I am finished," is what I thought to myself. When I made the first turn, I realized that I didn't do my homework. In front of of me was a string of athletes all slowly jogging or walking their way up a steep, half mile long causeway. My opponent did not break stride, and neither did I. "I am part mountain goat compared to these southerners, coming from the rolling hills and steep summits up north," I thought to myself. I continued pulling my feet up the hill, and when I reached the summit, I saw my opponent only 25m away. It was time for me to close the gap. I reached and passed my opponent by the bottom of the hill, but he stayed on my heels. We reached the turn around, and I really felt the heat starting to pound from above. "Just another workout," I thought. Starting back up the hill, we were still neck and neck, but I let my rival pull for a while, allowing him to pass by. My move was to put the pressure on as soon as we hit the top, blindside him with a burst of speed. We hit the top, and I increased my lean and turnover....he followed me step for step. We made the turn back to the finish, and I told him this was going to be a tight finish. I continued to put pressure on, but with 1km left, I slowed down to store some energy for the final 200m sprint. I thought that he would jump ahead, but he was crafty and stayed right where he was. I knew he was thinking the same thing I was.

We made the turn down the finishing shoot, and I made my move. I started to pull fast and increased my lean, but as I did I noticed my hamstrings were roasted. Just as I increased my speed, my rival made his move and blew right past me with 100m to go. I thought for a split second, "Get him!" I quickly put aside those thoughts, knowing that redlining here could mean a full week's recovery. I let him off easy and he cruised to the finish line. I ended up taking 5th overall (out of over 500 competitors) and 1st in the 18-24 age group in the sprint division.

Not bad for someone who has trained in triathlon for a total of 5 hours in the last month. This experience taught me something about myself. I am always going to be able to go long. Its something that some people just have. In Crossfit, the longer workouts are always going to be in my wheelhouse. With this peace of mind, I can now focus on getting as strong as I can be. To become a more complete Crossfitter. My sights are set....November 13th Big Dawg. Get some!!!!!

Training: 9/23/2010

Workout:
Front Squat @ 30X2; 3,2,1 5min rests(225#,245(1),255(fail))
C2B Pullups; 15x3sets; 2min rests(all fast and unbroken)
15 sec row sprints 2:45 rest x3

A chance for some extra protein..........

Training: 9/22/2010

OFF DAY

Pretty athletic?

Training: 9/21/2010

Workout 1:
20 min swim

Workout 2:
A. Clean and Jerk - (135 x 2, 160 x 2, 175 x 1, 185 x 1) x 2; rest 3 min
B. Clean Pulls - 2 sets x 2 reps: rest 3 min (245,255)
C. Snatch Balance @ 60%; 2 sets of 3 reps; rest 2 min (105-145#)

Training: 9/20/2010

Workout 1:
5k(80%)
Time: 21:11

Workout 2:
A. Snatch - (110 x 2, 115 x 2, 125 x 1, 135 x 1) x 2; rest 3 min
B. Snatch Pulls - 2 sets x 2 reps(185#,205#): rest 3 min
C. Back Squat @ 90%; 2 sets of 1 rep(275#,280#); rest 3 min

Training: 9/18/2010

Workout:
1min max rep GHD Situp (31)
o sec rest
4min max rep backsquat (225#) (27)
o sec rest
7min max rep double unders (377)
0 sec rest
10min max rep muscle ups (16)
(451) (the bearpig dominated...471!)....MY GOD MAN!

Training: 9/17/2010

Workout 1:

A. Power Snatch - 2 x 4 sets - 75-80%; rest 3 min(95,105,115,135)
B. Power Clean + Power Jerk - 1.1 x 4 sets; rest 3 min(185,205,215)
C. 8 Tire Flips with jump throughs + 30 unbroken double unders x 2

rest 6+ hours

Workout 2:
Sprint Row 35 sec @ 95-100%
Rest 2:25 x 3
rest 6 min
Sprint Row 35 sec @ 95-100%
Rest 2:25 x 3

Avg. Watts: 1)477, 2)522, 3) 530, 4) 546, 5) 546, 6) 538

Notes: Shortened my stroke on the row sprints. Payed major dividends in my output. I think I will use a long more exaggerated stroke with longer distances(over 1000m)

Training: 9/16/2010

Workout:
A. Muscle Snatch - 3 x 3; rest 3 min (75#,95#,105#)
B. Front Squat @ 30X0: 1,1,1; rest 5 min(235#,255#FAIL,255# GREAT SUCCESS!)
C. 20 unbroken chin ups; rest 2 min x 6 (Last set 10C2B,10 regular)

Notes: Palms are pretty thrashed. Gonna need some neosporin!


Why did they stop making movies like these........??????

Training: 9/14/2010

Workout 1:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min(145#,160#,175#,185#)
B. Clean Pulls - 3 sets x 2 reps: rest 3 min(235#,255#,265#)
(must be fast; slightly heavier than last week)
C. Snatch Balance @ 60%; 4 sets of 3 reps; rest 2 min(100#)

rest 6+ hours

Workout 2:
4 sets @ 95-100%:
AMRAP touch and go Kettlebell clean and presses (1.5 pood) Reps: 6,6,6,6
AMRAP Box Jumps - 24/20" in 30 sec Reps: 22,21,21,21
AMRAP KBS - 1.5/1 pd in 30 sec Reps: 16,15,15,16
AMRAP Burpees in 30 sec Reps: 13,12,10,12
Rest 6 min
Notes: Awesome workout. Just what I needed. A max effort short duration gasser!

Training: 9/13/2010

Workout:

A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min
B. Snatch Pulls - 3 sets x 2 reps: rest 3 min
(must be fast; slightly heavier than last week)
C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min

Dinner.....

9/11/2010

Workout:

In 12 min, find max snatch (155#)

3 min rest

10 min amrap:

6 squat cleans (120#)

12 pullups

24 double unders

Rounds: 6 + 3 reps

Training:

Workout 1:
Bike:
3x2mile @ 90%
3min active recoveries
(Avg. 5:15)

Workout 2:
A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 3 min(225#,245#,265#)
B. Clean and Jerk - 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3; rest 1 min(150,160,175)(225# PR)
C. Clean Pull; 3 x 3; rest 3 min (225#,245#,265#)
D. Front Squat - 87%; 3 x 2 reps; rest 3 min (215#)

Training: 9/6/2010

Workout:
5 Rounds:
3 reps bench press
AMRAP Chest to bar pullups(unbroken) Avg. 14
3 min rest

Training: 9/6/2010

Workout 1:
8x40sec row 94%-97%
3:20 rests

Workout 2:
Snatch halt deadlift @1112; 3x3
Snatch: 3x1(115#) on the min
3x1(130#) on the min
3x1(135#) on the min
Snatch singles:
155#,165#(PR), 175#(fail)

Snatch Pull (185,205, 225)
Back Squat @ 20x0 3x3 (225#,255#,285#)

Training: 9/5/2010

Workout 1:
Bike:
6x2 mile sprints(3min rests)

Workout 2:
1 hour mobility work

Training: 9/4/2010

Workout:
10min find 1 RM Clean (0sec rest)(215#)
10min AMRAP HSPU on paralettes(0sec rest)(47)
10min max calorie row(180cal)

Training: 9/3/2010

Workout 1:

A. 2 mid hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2:30

B. Power Snatch + Mid Hang Snatch - 70%; 1.1 x 5; rest 3 min

C. 2 Snatch Push Press + 2 OHS; 2.2 x 4; rest 3 min

Workout 2:
???

Training: 9/1/2010

Workout 1:
Good Mornings-4x10(75#)
5x3 Deadlift (275#,295#,315#,335#,345#(2))

Workout 2:
5 Rounds:
250m row
10 handstand push ups on piralletes
30 unbroken double unders
2 min rest

Prowler Pushes, Prowler Drags, and Sledge Hammer slams on tire

Suh

Training: 8/31/2010

Workout 1:

1 power clean, 1 mid hang clean; 5 sets @ 70%(155#)-2min rests

2 jerk balance, 2 tall split jerks; 5 sets (45#,65#,85#,105#,125#)-2min rests

Push Press+Push Jerk+Split Jerk;4 sets(135#,155#,175#,195#)-2min rests

Training: 8/29/2010

Workout:

A. Halt Clean Deadlift @ 1123; 3x3(225#,235#,245#) 90sec rest

B. Clean and Jerk 1x5 @ 65%(145), 1x5 @70%(155), 1x5 @ 75%(165) 90 sec rest

C. Clean Pulls 3x5(175,195,215) 90sec rest

D. 2 mid-hang muscle snatch, 2 snatch balance; 5sets(65,75,85,95,105) 90sec rest

E. 1 Power snatch, 1 mid hang snatch; 5 sets(105#)

F. 4x3 OHS(95#,115#,125#,145#)

Notes: Today was a polar opposite day from yesterday. While yesterday anerobic lactic workout that lasted over 15 minutes, today was a major creatine/phosphate(ATP) day. On these days it is most important to stay mentally acute throughout the workout. Taking in calories during this 2.5 hour workout is a must. Amino acids to repair breaking down muscle and maybe some dextrose to replenish muscle glycogen is not out of the question and is supported. I had a bit of a breakthrough with my snatch. I was tightening my arms on the third pull which didn't allow the bar to get back into a catch position. When I keep my arms relaxed on the way back and then push into the bar hard during the catch, I am able to get great positioning. I think I am just going to run tomorrow and give my brain a break after these two difficult days of training.

Training: 8/28/2010

Workout:

"Filthy 50"

Time: 15:20

Notes: The bearpig and I threw down in an epic showdown this afternoon. I played the rabbit for the bearpig, while I felt the heat from his breath all through the workout until we got to the knees-to-elbow where I starting distancing myself from the bearpig. He finished strong though, going well below 21 minutes. The worst part of this workout was....everything! I am wondering what's worse, the 10k portion of a triathlon, or this workout. We'll see at the end of the month.

Training: 8/27/2010

Workout:
5x5 Back Squat
(225#,245#,255(3), 255(4), 245)
Muscle-Up Practice
Most in a row: 3
5 min rest
3x8 Tire Flip w/ jump through then 25 unbroken double unders

Training: 8/26/2010

Workout:

Bike:

7x1mile repeats (120 sec rest)

Avg. 2:35

Training: 8/25/2010

Workout 1:

10x150y

Avg. Time: 2:17

Workout 2:

3 sets snatch complex:

95,105,135(fail)

3x1 155(PB)

Clean and Jerk Technique Work

KELLY STARRETT MOBILITY WODS

Training: 8/24/2010

Workout 1:

"Chief"

5 Rounds:

3min Amrap

3 Power Cleans(135#)

6 Pushups

9 Airsquats

1min Rest

Rounds: 27

Workout 2:

5 Rounds:

10 Burpees (As fast as possible)

20 Unbroken pullups

400m run(timed)

3:30 rest

Only 400m is timed

Training: 8/20/2010

Workout:
Bike:
24 min time trial
Goal: 9 miles

Notes: Need to work on my receiving position. The extension in the pulls is much better, but I am receiving the bar on my toes rather than in the heels. This forces me to have my weight forward and the bar way behind. There is no wonder I have shoulder problems.....

Training: 8/19/2010

Workout 1:
Snatch
2 sets of snatch complex(deadlift, power snatch, overhead squat, snatch)
4 sets of 1 snatch (95,105,135, 155(fail))

3 Rounds:
16 step ups with 35# dumbells(8 on each leg)
5 ring handstand push ups
20 unbroken toes to bar
90 sec rest

Coconut Oil......your healthful friend indeed!

Training: 8/18/2010

Workout 1:

Swim-

15x100y(45sec rest)

Avg. time 1:28

3 Hours Later

Workout 2:

Front Squat:

5,3,1,1,1(215#,225#,235#,245#,255#(fail))

Rest 5 minutes

4 Rounds:

12 Unbroken thrusters (115#)

30 Unbroken double unders

12 Unbroken Kettlebell Swing (2 Pood)

250m row

2 minutes rest

Notes: The swim went a bit better today. I am trying to build the engine more, hoping that when my form truly clicks, I will be ready to roll. As for the front squats, I have to learn how to better bring hips with me, and push the floor more vertically than in front. The 4 rounds was tasty, very tasty.

Training: 8/17/2010

Workout:,
5x1 Jerk (185,195,205,215,225(Fail))

Training: 8/16/2010

Workout 1:
"Kelly"
5 rounds for time:
400m run
30 wall ball shots (20#/10')
30 box jumps
Goal Time: 20:00

Notes: It is getting into crunch time for my triathlon. The next 4 weeks I must stay focused and get 2 runs, swims, and bikes in a week. This week I plan on going doubles monday-thursday taking friday off (traveling to calgary) and doing workouts on saturday and sunday the best I can (most likely runs).

Training: 8/14/2010

Workout:

A1. Reverse sled pull; 5 sets(90, 100, 115, 125, 135)
A2. 20 Unbroken Double Unders; 5 sets

10min rest

B1. Handstand pushups on parrallettes 1-10 ladder
B2. Kettle bell swings(2 pood) 10-1 ladder
Time: 12:40

Max double unders: 119

Training: 8/13/2010

Workout 1:
2x5 Overhead Squat @ 3211 (Ligh Weight)
5x5 OHS: 115#,125#, 135#, 140#, 155#(3)

15min break

500m warmup row

5 Rounds for time:
5 Deadlifts(275#)
10 Burpees
Time: 4:43
Workout 2:
Row:
4x1min (3:30 rests)
7min rest
4x1min (3:30 rests)

Training: 8/11/2010

Workout 1:
Swim:6x200yd

Workout 2:
Push Press: 5x3
155#,165#,185#,195#,205#(0)
10 min rest

5 Rounds:
10 Unbroken CTB pullups
20 Back Extensions
25 Double Unders
Time: 7:30

Training: 8/10/2010

Workout 1:
Swim:
15min tempo
(min 0-3 @ 70%, 3-6 @75%, 6-9 @ 80%, 9-12 @ 85%, 12-15 @ 90%)

Workout 2:
5x5 Hang Squat Snatches (Touch and go reps)

(75#, 85#, 95#, 105#, 115#)

3min rest

5x1 Clean and Jerks

(155#, 175#, 185#, 195#, 205#)

3min rest

3x3 Front Squat

(195#,215#,225#)

10 min rest

3 rounds:

3 rope climbs

30 double unders

20 box jumps (24")

10 GHD

3min rest

Training: 8/9/2010

Workout 1:
Run:
5k
Time: 18:57

Workout 2:
Cindy
20 min Amrap:
5 Pullups
10 Pushups
15 Airsquats
Rounds: 30
10min rest

Training: 8/7/2010

Workout 1:
Squat Clean 5,3,1,1,1
155#,165#,185#,190#,195#

3x15 back extensions(25#)
2x10 GH Raises
5min rest
4x30sec row sprints(2min rest)
5min rest
4x30sec row sprint(2min rest)

Training: 8/6/2010

Workout 1:
5x400m(3min rests)
6min rest
4x800m(5min rest)

Workout 2:
A. 1-leg Squats;6-8 reps @ 3211 x 3sets
3min rest
B1. 8 Tire flip jump throughs x 5sets
B2.100m Prowler Push 5sets
3min rest
Notes: My technique is feeling very good running. Maintaining the lean is key. I feel like I am continuously being pulled forward, not swaying forward and back. Have to feel the quad tighten like you are lunging forward, not extending.

Training: 8/5/2010

Workout 1:
Swim:
3x400m
10rounds of 25m swim golf( low round 27)


Workout 2:
A1) Low bar back squat @ 32x1; 5x5 (2min rest)225,235,245,255(4),260
A2) Weighted Dead hang pullups: 3-4 reps @ 31x1 (2min rest)20,25,30,35,40
5 min rest

3 rounds for time:
15 unbroken heavy kettlebell swings
15 burpees
Time:3:55