Monday, January 31, 2011

Training: 1/31/2011

3 sets:
Tabata Airdyne (low calories per round)
10min rest


This was awful

Friday, January 28, 2011

Training: 1/28/2011

AM Workout:
Build to Heavy Single (265#, 280#missed)
20 min AMRAP:
7 Toes-to-Bar
14 Front Squat (135#)
21 Shoulder-over-head (7 push press, 7 Push Jerk, 7 Split Jerk)

Total: 5 Rounds + 7 Toes-to-Bar +10 Front Squat

Notes: No sleep last night. Could have effected my performance during the workout today. Couldn't get warmed up. My quads man!

Thursday, January 27, 2011

Training: 1/27/2011

3 sets:
12 Power Cleans (135#)
2min row
rest 2min
1. 560m
2. 550m
3. 550m
5min rest

3 sets:
12 Hang Power Snatch (95#)
400m Run(record times)
1. 1:28
2. 1:29
3. 1:29
5 min rest

3 rounds:
5 muscle ups
8 KBS (2 pood)
1min rest
Work Time: 3:18

Notes: muscle ups felt really good. Tripped up on them in the second round when I fell through the rings during the transition of my third rep. Lactate training is tough to start, but once you're in it, it's fine.

Wednesday, January 26, 2011

Training: 1/26/2011

Power Clean: 6x3reps, 3min rests (195#, 205#, 210#, 215#, 220#, 225#)
Front Squat: 10x3reps @ 20x0, 2min rest (225#)

GH raises
GHD situps

Tuesday, January 25, 2011

Training: 1/24/2011

AM Workout:
A. 2 Jerk Balance + 2 Tall Jerk x 4sets (95#, 105#,115#,125#)
B. Split Jerk-build to heavy single+3x1 @ 80% (265#)
C. Back Squat: 10x3 @ 20x0; 2min (270#)
D. Pistols @ 31x1; 5-7 reps x 3 sets; 90 sec rest b/t leg

Notes: Still not getting under the bar. I feel like I am pushing myself away and not getting down and through. Squats felt good today. The pistols are getting better. Very difficult to get out of the bottom without the bounce, can't generate power that deep in the squat.

Saturday, January 22, 2011

Training: 1/22/2011

PM Workout:
7 Rounds:
10 CTB Pullups
13 Ring Rips
16 Box Jumps (24")
18 KB Swings (24 Kg)

1. 1:32
2. 1:32
3. 1:36
4. 1:36
5. 1:38
6. 1:42
7. 1:46

Notes: Broke on sets 4-7 on the dips. Everything else unbroken. This crushed my forearms and caused me to go lactic pretty bad. Covered about 1:00 afterward and was ready for the next round. Pleased with the lack of drop-off from round to round.

Friday, January 21, 2011

Training: 1/21/2011

PM Workout:
Back Squat: Build to heavy single (320#)
250m Row
15 DB clean and jerks (52.5#)
250m Row
12 DB clean and jerks(52.5#)
250m Row
9 DB clean and jerks(52.5#)

Notes: Didn't get a good nights sleep at all. Felt like crap going into the squats. Last round of clean and jerks I stayed in the suck zone. Need more suck zone. Get comfortable with the burn in quads.

Wednesday, January 19, 2011


AM Workout:
A.Front Squat: 10x3 @ 20x0; 2min rest (215#)
B. 2 Jerk Balance + 2 Tall Jerk; 4x2.2; 2min rest (95#,105#,115#,125#)
C. Build to heavy single (260#)
D. Split Jerk 3x1; (205) 2min rest

PM Workout:
5 min @ Z1
1min Airdyne max calories (6min rest) x 6
5min @ Z1

Morning workout was good. Jerk felt pretty good but form is still not great with the heavier weights yet. Hyper extending while dropping under the weight. A bit more exposure and I think this will fix itself.

Airdyne crushed me.

Monday, January 17, 2011

Training: 1/17/2011

PM Workout:
A. Push Press: 5x2-3; 4min rest (195#,205#,215#,225#,235#)
15 Power Snatch (135#)
2 20' Rope Climbs
10 Power Snatch (135#)
3 20' Rope Climbs
5 Power Snatches(135#)
4 20' Rope Climbs

Time: 9:58
My previous PR on the push press was 235#. I did that today 3 times. The rope climbs crushed the grip. The power snatches receiving position was a bit sloppy but I felt like I had great extension. I wanted to push hard with the heavier weight and not allow myself to fall into auto-pilot just because it was a "heavier" metcon.

Sunday, January 16, 2011

Training: 1/16/2011

AM Workout:
A. Back Squat: 10x3 @ 20x0; 2min rest (255#)
B. BB Alt Lunges: 3x20 @ 2010; 90sec rest (95#,115#, 125#)
C1. Banded GH Raises: 4x8-10 @ 2020 (purple band) 8 reps on each; 60sec rest
C2. Toes to bar: 4x15; 60sec rest

Friday, January 14, 2011

Training: 1/14/2011

AM Workout:
A. Front Squat, Work to heavy single (275#)
Have more in tank, not going for 1RM
B. 2 Jerk Balance + 2 Tall Jerk x 5sets; 2min rest (95#,105#,115#,125#)
Worked on dropping down using more of the back leg than lunging with the front leg. Felt so much faster and the arms were locking out easier.
C. Split Jerk 5x1 @ 83% 1RM; 2min rest (215#)
Felt strong here. The lock out was much easier and a lot less wasted movement.
Can't wait to see if this works at heavier loads.
AMRAP in 10min
5 ring inversion + pullup
50m low bar prowler push (30#)
rounds: 8.5
This hurt bad, but I felt very strong. After each and every prowler push, my quads were burning and my heart was beating hard. I tried to keep this feeling throughout, staying in the suck zone and refusing to stop and recover by resting. Did all ring movements unbroken (back was on fire with these).

Wednesday, January 12, 2011

Training: 1/12/2011

PM Training:

A. Strict Muscle Ups: 5x2 @ 51x1
Failed on first set, so I switched to false grip bar pullups: 5x2 @51x1
B. Russian Dips: 5x3-5reps @ 51X1; rest 90 sec (5,5,5,5,5)
D1. Ring HSPU: 3x AMRAP; rest 20 sec (7,9,9,)
D2. No ft. rope climbs 3x1 rest 3:00


Tuesday, January 11, 2011

Training: 1/11/2011

AM Workout:
A. Front Squat: 10x3 @ 20x0; 2min rest (205#)
B. DB Split Squat: 3x6-8 @ 3010; 60 rest b/t legs (50,52,52 w/ 10 lb. weight belt)
Was over-arching a bit when changing directions. Causes some strain in my lower back. Might need to keep the core more engaged.
C. Banded GH raises 4x8-10 reps; 90 sec rest (red tubbing)
Made it much more difficult with the band. Hammies were fried!
D. Toes to bar: 4x10; 45 sec rest
Fast and straight legged

PM Workout:
Airdyne: 90% effort 2min (cals: 53,55,50)
50% effort 2min
x 3 sets
10min AMRAP turkish getups w/ 2 pood (15)
Airdyne: 90% effort 2min (cals: 52,52,52)
50% effort 2min
x 3 sets
These hurt a good amount. The turkish getups were not fun at all. But once I got the correct positioning of the kettlebell, I didn't fail any reps.

Saturday, January 8, 2011

Training: 1/8/2010

AM Workout:
A. Back Squat: 10x3reps@ 20x0 (245#); 2min rests
Felt good with a 10# jump from last week. Set 9 was a bit of a challenge, but I finished strong on set 10.
B. 2 Jerk Balance, 2 Tall Jerk x 5 sets; 2min rests (95#,105#, 115#, 125#, 125#)
Good tech work here. Really started getting the feeling of pushing myself down under the bar. Stayed lighter here.
C. Heavy split jerk single (255#)
This is the most I have ever split jerked but I know I have a lot more in the tank based on my push press and push jerk numbers. The form fell off here, barely getting a lockout. So I didn't push it any further. I am pushing myself away from the bar and not getting through enough. Didn't have camera to verify technique on the this one. Oh well, next time.

PM Workout:
5 rounds:
2min countdown clock:
80 double unders
AMRAP Pullups
2min rest
1) 30
2) 27
3) 27
4) 20 (1:15 on doubles, tripped up a lot)
5) 27

Thursday, January 6, 2011

Training: 1/6/2011

A. Find 1RM Close Grip Bench Press (265#)
This is a big jump from the last time I did this (about 20-30#)
10 min rest
B. AMRAP @ 40x0 85% of A; 225# (5 reps)
C1. DB push press @ 10x3; 4x10-15 reps; 60sec rest (15reps @ 40#, 10,11,11,11(50#))
C2. Lean away pullups (supinated grip) @ 3010; 4x7-10; 60sec rest (6,7,7,7)

Mobility work

Training: 1/5/2010

A. Build to heavy single (315#, missed #325)

B. DB Split Squat 3x 8-10 @ 3010 (50#) 60sec rest b/t legs

C1. GH Raises @ 2020 60 sec rest (did not complete)
C2. GHD Situps @ 2020 60 sec rest (did not complete)

Back squat felt good. Might have jumped to 325# too quickly, but I was feeling it. Next time. Didn't have time to do the GH/GHDs, had to coach. Dumbell split squat, always tough.

Monday, January 3, 2011

Training: 1/3/2010

Workout 1:
A. Front Squat: 10x3reps @ 20x0; 2min rest (205#)
Felt good here, tried to drive through the hips and glute.
B1. Push Jerk: 5x3reps; 20 sec rest (205#,215#, 225#, 230#, 235#(1))
B2. L-Pullups: 5 x AMRAP rest 3min (7,8,4,5,3)
Had trouble with the L-pullups. Couldn't keep my legs up at a 90 degree angle. especially without leaning backward.
10min AMRAP:
10 Clap pushups
15 sec L-sit
Rounds: 7.5
Very difficult to hold legit l-sits here. I think I avg. about 3 second holds. Was looking to do actual 15 sec intervals, not a chance. Need work on these I guess. The tops of the quads get cramped, oh well.

Workout 2:
4x1min airdyne @ 90% (6min rests)
1. 38 cals/2409 avg. cals/hr
2. 38 cals/2387 avg. cals/hr
3. 37 cals/2171 avg. cals/hr
4. 33 cals/ 2104 avg. cals/hr

Push Jerk: 235# x 2

Saturday, January 1, 2011

Training: 1/1/2011

A. 10min handstand walking practice
Got about 10-15 feet on average. Can't seem to keep body in alignment and its difficult to get my momentum forward.
B1. HSPU facing wall @ 30x3; 4 sets; 90sec rest (7,7,7,4,5)
The last two sets I got my hands very close to the wall, about two or three inches away. This made it much more difficult.
B2. No feet rope climb; 25 ft. 5 sets; 90 sec rest
C1. Ring dips 6-8 reps @ 32x1; 4 sets; 60 sec rest (5/45#, 5/35#, 5/25#,
Went too heavy on dips. Could only hold tempo for about 4-5 reps
C2. Straight arm ring inversions x 8 reps;
Surprisingly difficult
D. Ring support AMSAP x 3sets; 60 sec rest (45sec x3)