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

Training:8/3/2010

Workout 1:
OHS @ 3211: 3,3,3(135#,145#,155(2))
Rest 3 min

Snatch balance
3,3,3(105#,115#,135#)


Workout 2:
5x1mile(4min rests)

Training: 8/2/2010

Workout 1:
4x1-3 Bench Press
(205,225,235,245)

20 Handstand Pushup Buy in (25# plates with ab mat between):
12min AMRAP
20 double unders
10 box jumps (24#)
10 walking sandbag lunges (50#)
Rounds: 9 rounds + 20 double unders + 10 box jumps

Workout 2:
2x1500m row(1min rest)
Times:(5:30,5:30)
3x15 back extensions(25#) 90 sec rests
3x10 GH raises 90 sec rest
2x12 pistols to 3 45# plates

Training: 8/1/2010

Workout 1:
Swim
200y warmup
10min of perceptive drilling
10x100y(:45sec rests)
3x200(1:30 rests)
100y cooldown/drills
Times: 1:20, 1:21,

Workout 2:
A1)3x2 Deadlift (rest 90sec)(315#,320#,325#)
A2)3x15 GHD Situps(rest 90 sec)
Rest 5 min
5 sets:
90sec cap on each round:
Wearing 20# vest:
20m OH walking lunge(45#)
with remaining amount of time: AMRAP Ring Dips
Rest 90sec
Reps: 16,16,17,15,16