Sunday, February 27, 2011

Training: 2/27/2011

AM Training:
A. Snatch Balance: 5x2 (115#, 135#, 155(fail))
B. 3x3 Snatch; 80% + 2x1 Snatch; 90%; 3min rest
C. OHS; 5x5; 2min rest (115#,135#,155#,165#,175#(3-wrist was hurting)
-Power snatched all of these.
D. TGU- 3x3/3 (70#)
E. Side plank: R:1:35/L:1:05 (left elbow was raw from the TGUs)

Notes: Wasn't feeling it from the get-go with the oly-lifting session. Snatch balance wasn't going well and when I started with the snatch, I get getting the weight way forward. I am learning to jump better and getting into the triple extension, but now I am kicking the bar out forward and can't hit the slot. Very frustrating day, but I have to deal with it and move on.

PM Workout:
5k row:
Time: 18:52

Notes: Pleased with my time: Negative splits for the entire 5k.

Friday, February 25, 2011


Training AM:
A. Back Squat: 5x1;4min rest (295#,305#,315#,325#,330#)
B. Power Clean: 5x3; 90sec rest (165#,185#,205#,225#,230#(2))
C. DB Walking Lunge: 4x12 @ 2010; 90sec rest
D. Toes-to-Bar: 5x12; 60sec rest

Training PM:
4 Rounds:
12 CTB Pullups
12 Burpee Broad Jumps
4 Rounds:
1 No Foot Rope Climb
300m Row
(9 rounds + 5 pullups + 10 Pushups)

Notes: Only got a few hours of sleep last night. But held it together nicely today. 10lb. pr on my back squat. 330 went up easier than 325, but I will take it without hesitation. Power cleans felt pretty good today. I am jumping early at heavier weights, pulling from the thigh rather than allowing the bar to slide back into the power position. The dumbell walking lunges DESTROYED my glutes. Never felt anything like it, and I want more.

CTB felt better today, but I still need more exposure. Can't let this trip me up down the road. Rope climbs felt okay, and the rows were tough but good. Cindy was slowed because my quads were crushed. Was thinking to myself, "Can I still hit 30?"

Wednesday, February 23, 2011


A. Jerk: 3,2,3,2; 3min rest (195#,215#,225#, 245#)
B. Press: 5,4,3,2,1;3min rest (145#,165#,175#(2),175#,185#(f))
C. Muscle Ups: 5x4;1min rest
D1. Ring Push ups: 10x10; 30sec rest
D2. KB Swing: 10x10; 60sec rest (2pood)

Tuesday, February 22, 2011

Training: 2/22/2011

3 rounds for time:
10 Power Cleans (155#)
15 CTB Pullups
20 Air Squats
Time: 5:24

Monday, February 21, 2011

Training: 2/21/2011

Prowler Push (95#); 30m low bar, 30m high bar (20 sec @ 100%)
x6 sets
12min AMRAP Parallette HSPU (5 1/4" depth)
Prowler Push (95#); 30m low bar, 30m high bar (20 sec @ 100%)
x6 sets

Notes: The prowler destroyed my quads. The lactate that was building up there after 15 seconds was immense. Needed to keep reminding myself, "though it feels slow, just keep moving!"

Sunday, February 20, 2011

Training: 2/19/2011

AM Training:
A. Clean Pull + Squat Clean: 5x1.1; rest 90sec (155,175,175,185)
B. Clean: 3x3; rest 2min (205,210,215(2))
C. Snatch Balance: 6x1; 60sec (135,145,155,165,175,190)
D. OH Squat: 5x3 @ 80%; 90sec rest (135,155,155,155,155)

PM Training:
5 Thrusters (95#)
10 GHD Situps
15 SDHP (75#)
3min rest

Notes: Tried to push very hard here and wasn't able to redline. Even though I was going hard, the stimulus was limited to the rate of the movements. Thrusters felt better when I stayed in my heels when bringing the weight down and front squatting.

Friday, February 18, 2011

Training: 2/17/2011

A1. Push Press: 5x5 @ 12x1;2 min rest (175#,195#,205#,215#,225#(3))
A2. Wtd. Pullups: 5x1-3@ 20x1;2min rest (35#,45#,55#,65#,70#)
B.Muscle Ups: 5x3;1min rest
C1. Bench Press: 3xAMRAP @ body weight (185#); 1min rest (15,14,11)
C2. DB Bent Over Row: 3xAMRAP (50#); 1min rest (25,25,21)

Wednesday, February 16, 2011

Training: 2/16/2011

AM Training:
7x1min @ 1:29 pace; 6min rest
Meters: 332,332,332,330,328,321,328
Notes: Tough to keep the pace in the last 20sec of each interval.

PM Training:
30min Z1 Run

Training: 2/15/2011

A1. Back Squat: 4x4-6 reps; 20 sec rest (225,245,265,275)
A2. CTB Pullups: 4xAMRAP; 4min rest (20,20,17(grip),20)
B. BB Split Squat: 5x5/5; 60sec rest b/t legs (115,135,155)
C. GH Raises: 5x15 @ 2010; 90 sec rest

Monday, February 14, 2011

Training: 2/14/2011

AM Training:
MAP training: Airdyne
5min z1
15 sets:
1 min 90%
1min 50%
5min z1
Notes: Airdyne chain broke 16min into workout so I finished this workout on the rower. Felt good, didn't feel too much burning during this...which is the point I suppose.

PM Training:
Split Jerk: 5x1 @ 225# (2:30min rest)
Snatch Grip Push Press: 3x3; 2min rest (165#,175#,185#)
5 Rounds for time:
30 double unders
20 Box Jumps (20")
10 Clapping Pushups
Time: 5:13
Notes: Working on my jerk today, I realized I have never been able to drop under the bar. Today, I worked on popping the bar, and then dropping under it. Felt much easier to get under the bar, but I am not used to receivng in that position. the metcon went pretty well. I was hoping to go sub 5min, but my forearms started to go in my double unders, and my quads started to fail during the box jumps.

Saturday, February 12, 2011

Training: 2/12/2011

A. 1RM Clean: 250#

6min AMRAP:
4 Ring HSPU
Rounds: 6 + 4 + 9
Notes: This was a CP/ATP workout for me. My back muscles gave out and I really struggled with getting my chest to the bar on my chest to bar pullups. I was getting enough height but I could not get my chest to the bar. Frustrating here.
2min rest

6min AMRAP
10 Box jumps (30")
Rounds: 5 Rounds + 1 cal
Notes: Quads were burning pretty bad here. Rowing felt good. Sustainable effort with some lactate.

10min rest

Tabata Squat Clean: 125#
Low Round: 4 (High round 6)
Notes: Quads were destroyed after this!

Training: 2/11/2011

A. Power Snatch: 10x2; 3min rest
Weights: 115#,125#,135#,145#,150#,160#,165#(1),165#,170#,170#(1)
B. 800mx3; 6min rest (2:52,2:46,2:46)

Power snatches felt great. I was hitting on all cylinders for the most part. Maybe lying back a little bit on some reps and not staying through the heels but the intent was good with the hips. My posterior chain was smoked as I went right out the door after my final rep of power snatch. Tough to maintain midline stability during the runs.

Training: 2/10/2011

A. Snatch Balance; Heavy Single: 185#
B. Power Clean and Jerk @ 75%; 10 x 1; 1min rest (190#)
C. Row Sprints: 300m x 5; 3min rest (:52.3,:53,:54.1,:55.1,:56.4)

Had to figure out the technique on the snatch balance. I was shooting my butt back and it was causing my chest to cave forward and dump the weight. When I thought about my hips between my feet, I had a much better time receiving the weight. The most I ever snatch balanced before this was 145#. The cleans felt pretty good but I am still pulling up with my arms. Row sprints crushed my quads. After the 30 second mark, I was just trying to hold on with all my might.

Tuesday, February 8, 2011

Traing: 2/8/2011

AM Workout:
In ten minutes, find 1RM thruster: 235#
21 Thrusters (135#)
800m Row
800m Row
21 Thrusters
Time: 18:42

PM Workout:
21 KBS 2pd
400m Run
21 KBS 2pd
Time: 2:42

Notes: Morning goal was for 225# on thruster. Pleased with the 235#, not for the weight but for the technique. Felt solid in the metcon. Was afraid of thrusters, but I guess the strength work has been really helping. Have to get comfortable with redlining and staying there.

Training: 2/7/2011


5 sets:
20 box jumps (20")
20 Knees to elbow
30 double unders
100m sprint
2min rest
Times: 1:32, 1:42, 1:47, 1:46, 1:44

5 sets:
20 walking lunges
20 situps
20 jumping pullups
10 ring dips
2min rest
Times: 1:27, 1:25, 1:25, 1:25, 1:21

Notes: Almost fell asleep during the first part. I was feeling very fatigued after lying around all Sunday, and then getting a lousy nights sleep. Knees to elbow were rate limiter on first portion.

Saturday, February 5, 2011

Training: 2/5/2011

AM Workout:
A1. Front Squat: 10x3 @ 20x0; 1min rest (230#)
A2. L-Pullups: 10x3 @ 31x1: 1min rest
B1. Pistols: 8-10reps x 3; 90sec rest
B2. KB swing: 3x20;2pood; 90sec rest

PM Workout:
8sec @ 110%
52sec @ 50%

Notes: The front squats felt heavy today. Haven't gotten great sleep the last couple of nights. L-pullup position was better today. Pistols still need work. Cannot generate any power from a dead stop in the bottom of the pistol. KB swings felt strong. The airdyne work was tough, but I was able to control my heart rate and breathing after each all-out burst.

Friday, February 4, 2011

Training: 2/4/2011

Run 8 min @ Z1
3min @ 90%
3min @ 50%
Run 8 min @ Z1

Distances: 810m, 790m, 765m, 775m

Notes: Form was off on first two runs which caused my back to seize up. I got more vertical in my form and I was able to loosen up and go faster. Good effort today but could have pushed a bit harder with better form.

Thursday, February 3, 2011


AM Workout:
A. Build to heavy single split jerk; 3x1 at 85% of today's max (255#,215#)
B. Wall facing HSPU ladder; 20 sec b/t sets (6)
C. Ring holds: 3xmax; 90sec rest (30sec,15sec,23sec)

Technique was off today on the jerk. Definitely a break through however in noticing that I push up on the bar with my chest facing the ceiling. This stops me getting down and under the bar. I underestimated how hard the wall facing hspu's would be. Just wall walking up took it out of me. Ring holds were a but more manageable today. I felt it more in my abs than in my hip flexors.

PM Workout:
Karen (150 walls balls for time)-must be in unbroken sets of 3o reps.
Time: 5:52

Felt good during the workout. I was thinking that my quads would be shot but it was actually my shoulders that were most burnt. Wanted to rest the least amount possible on this one and continue to put out power even when hurting. Lungs were fine as I walked away afterward. Not sure if I could even do this workout any faster.

Tuesday, February 1, 2011

Training: 2/1/2011

Am Workout:
Snatch: 6 x 3,2,1,3,2,1; 3min rests (145(2), 155(2), 165(1), 150 (2), 160(1), 175(1))
Back Squat: 10x2 @ 20x0; 2min rests (275#)

PM Workout:
3 Rounds for time:
500m row
21 Sumo deadlift high pull (95#)
30 pullups
Time: 13:12

Notes: The first and second pulls are so much better in my snatch. Bad part is my receiving position is very poor. I investigated this further today and realized I can't even correctly snatch balance the bar. My ass shoots straight back and not between my heels. I think I need to retrain the movement dynamically since I can do it correctly when doing mobility. The second workout was rough, but I was pleasantly surprised that I got through the first round quickly. Then my grip gave way and my hands tore during the pullups on the final round. Tough day on the CNS.