Sunday, March 27, 2011

Training: 3/27/2011

A. Snatch: 5x3; 2min rest (115, 135, 145, 155, 165)
B. OHS: 5x5 @ 21x1; 2min rest (135,145,155,175,185)
6 sets:
20sec prowler push(50#)
4min rest

Saturday, March 26, 2011

Training: 3/26/2011

A. Build to heavy triple deadlift
B. Push Press: 5x2-3; 4min rest
C1. L-Pullups: 3 x AMRAP (-3); 90sec rest
C2. GH Raises: 3 x 12; 90 sec rest


3 rounds:

20 Hand Release Pushups

20 KB Swings (2p)

rest 8 min when done.

3 rounds

20 Wallballs

20 Box Jumps 20"

rest 8 min when done.

3 rounds:

20 Toes to Bar

20 Situps

Training: 3/24/2011

A1. Bench Press: 6x2-3@ 30x0 (225, 235, 245, 255, 265, 275)
A2. Wtd. Pullups: 6x2-3@ 30x1( 45, 50,55, 62,65,70)
B. Power Cleans: 3x21; 4min rest (all unbroken)
C. Thrusters: 3x21; 4min rest (all unbroken)
D. Tabata Situps: 16, 15, 14, 14, 14, 13, 13, 14

Notes: Bench press and pullups felt good. Had to split the workout in half because I had an ART session. Thrusters and power cleans felt fast and strong. Tabata situps were a mission for me. This was a big weakness that I have been working on and when I started I noticed I was not overextending as I got to the bottom of the reps. Holding the neutral spine allowed for a smaller range of motion and less fatigue in my abs. Don't get me wrong, I was lit up afterward, but I definitely felt a lot stronger on this try.

Wednesday, March 23, 2011

Training: 3/23/2010

3x2k Row (10min rest)
Times: 7:23, 7:18, 7:21

Notes: This was not very fun. My back was surprisingly good during the workout. However, my glutes, quads, and hamstrings are a bit sore from yesterday. Despite the soreness, I was able to pull some descent numbers. Gotta get a good stretch in and recover completely today.

Tuesday, March 22, 2011

training: 3/22/2011

Am Training:
A. Power clean and jerk: 3,2,1; 2 min rest(205,215,235)
B. Deadlift: 8x2 @ 10x0; 1min rest (255#)
C. Ctb pullups: 3x23; 4min rest (all complete)
D. Airdyne: 3x30cals; 3min rest (:36, :50, :46)

Pm training:
3 muscle ups
6 sdhp (135#)
20 box jumps (20")
Time: 6:46

Notes: back is still smoked from he sectional wod. Don't think I am going to try it again. Jerks felt good today. Cns is still a bit fried.
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Saturday, March 19, 2011

Tester: 3/19/2011

10min AMRAP:
30 Double Unders
15 Ground to Overhead (75#)

Total: 7 Rounds + 30 Double Unders + 5 Snatches

PM Workout:
Heavy Single Back Squat (295#)
3x2 @ 80% (235#)

Notes: Good day today. Had a descent nights sleep (which for me is out of the ordinary). Ate at 11:15am (1/4 pound turkey, 25 macadamia nuts, 1/2 cup blueberries). Warmed up for about 25 minutes including some kettlebell work, airdyne, and heavier snatches. Went out hard for the first 4 rounds. I was right on pace, getting 5 rounds in at 6 minute mark. The rounds slipped my mind a little while later and I kinda got into a lul. Good push at the end though. Don't know if I could have gotten much more out of this workout. Hopefully I won't have to touch this workout again.

Friday, March 18, 2011

Training: 3/16/2011

Sectional WOD #1 Practice:
10min AMRAP:
30 double unders
15 Ground to overhead (75#)
@ 85%
Total: 6 Rounds + 30 Double unders

Notes: Forearms were cooked early during this workout. I am switching jump ropes late in the game to see if I can save the grip. I am going to try and get 5 rounds in under 6 minutes, then hold on as best as I can from there. I would be happy with 7 Rounds + Double Unders, but realistically, I think 7 rounds + is what I will leave with.

Monday, March 14, 2011

Training: 3/14/2011

A. Snatch: 3x1; 3min rest (155#)
B. OHS: 3x5; 90 sec rest (155#)
C. Pullups: 3x10; 60 sec rest
D. Double Unders: 20sec on/ 40sec off x 5 (38 each time)

Sunday, March 13, 2011

Training: 3/13/2011

8 rounds:
20sec on/10 off of:
Box jumps(20")

Notes: felt good throughout. The rate limiter in this workout was the speed of the movements. Don't think I could have gone much faster.
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Friday, March 11, 2011

Training: 3/11/2011

A1 : Clean:3,2,1; 2min rest (205,225,245)
A2 : Press: 3,2,1; 2min test (165,175,190)
B1: Thrusters: 3 x 15; 90 seconds rest
B2: toes to bar: 3 x 15; 90 seconds rest

Notes: Felt strong today. After a couple days off I am back to full strength. Clean felt strong was focusing on fast elbows. Still need to push back into bar on receiving. I will try to focus on flexing my glutes upon receiving the bar. PR on press today. No troubles with thrusters today, was staying upright and in heels.
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Wednesday, March 9, 2011

Training: 3/9/2011

30min Z1 run

Tuesday, March 8, 2011

Training: 3/8/2011

AM Training:
A. Power Snatch: 3x1 @ 85% (145,155,165)
B. Power Clean + Jerk: 3x1 @ 85% (185,205,215)
C. Front Squat: 3x3 @ 80% (215)

Notes: felt like the technique was there today but no explosiveness in legs do to yesterday's workout. Form on jerk was a little iffy however. Front squats felt heavy. Adductors are smoked.

PM Training:
5 sets:
1000m row
rest equal time as row
1. 3:25.9
2. 3:30.8
3. 3:35.8
4. 3:34.5
5. 3:34.6

Notes: was supposed to hit these at the same times. Wasn't sure what pace to go out at. 1:42 for the first one was a little quick. From there the legs died out a little until I noticed that I was starting the real "pull" too far out from the fan. I start the big kick back earlier and more aggressively and I was able to hold a faster pace for the last two intervals. Legs cooked!

Training: 3/7/2011

A1. CTB Pullups: 4x18;2min rest (18 for all sets)
A2. Ring Dips: 4x AMRAP -1; 2min rest (23,21,20,20)
B. 100 Situps for time: 3:06
2min rest
C. Prowler Suicides: 3 sets; 90sec rest (50#)
D. 1min run: 6:07

Notes: Chest to bars felt pretty good today. Was able to butterfly all sets. Still have a tendency to lay back too much when I get tired. Kipping on ring dips felt ok. As I thought, situps were difficult. I think anchoring for me is harder, but the lack of exposure to the movement is really showing in the time. After roughly 20 situps, I was already burnt out. Prowler suicides were rough. The first two goes lasted about 40sec, and when I took off the weights for the last set, it still lasted 33 sec. Mile run was brutal. I ran with one of our fighters who clocks in under 5min when he turns it on. I ran the first 800m on pace (2:42) but I faded on the last quarter mile before slogging through to the finish writhing. A bit disheartened by the time. But its training and I am going to have to deal with it, move on, and train harder.

Saturday, March 5, 2011

Trainining: 3/5/2011

AM Training:
A1. Bench Press: 5x AMRAP w/ 135#; 3min rest (30,30,30,26,23)
A2. 400m run; 3min rest (1:09.45,1:09.77, 1:09, 1:10.34, 1:10.14)

PM Training:
5 sets for load and reps:
Power Snatch + AMRAP OHS

155(8), 165(8), 170(4)

Notes: Short turnaround from the AM training due to scheduling constraints. Missed 165 three times before hitting it and completing the reps. My receiving position was just off today, but I was pleased with the first and second pulls. Couldn't get the bar back far enough and my butt was shooting back. CNS fried from early lactate work + triceps fatigue.

Training: 3/4/2011

A. Clean: 3x3@ 85%; 3min rest (185#,195#,205#)
B. Clean: 2x1@ 90% (225#,245#(f))
C1. Back Squat: 4x1-2;20sec rest
C2. C-2-B Pullups: 4x18; 3min rest
2min AMRAP:
Result: 70 reps (56 pullups/14Thrusters)
1min rest
2min AMRAP:
Box Jumps
Result: 88 reps (58 box jumps/30 situps)
Notes: My legs are still dead from Wednesday's workout. Adductors are sore and useless. Couldn't generate power from my ass because I couldn't keep my knees out. Technique on clean felt the best its been, have to be more agressive off floor and with elbows. Need confidence here to just go! Chest to bars felt good today. More vertical on my butterfly and pullups with my arms as I rise rather than lying back and floating toward the bar. Though the 2 min goes scored ok, it showed me two things. I am weak on thrusters still (especially when my legs are cooked) and I am extremely weak at situps. I think I would do Annie in 10 minutes.

Thursday, March 3, 2011


AM Training:
6 Rounds:
3 Front Squat (215#)
10 Burpees AFAP
20 Du's
Times: :48,:45, :46,:43,:47,:44

PM Training
120 Wallballs for time (3x40reps unbroken)
5min rest
Time: 4:17
10x 12 Ring pushups
10x 6sec L-Sit

Notes: The first session went well despite the fact that I was really sore, weak, and hadn't slept well the night before (had to wake early and constantly get anxiety from it). Wall ball workout was good. I reduced the rest times to only a few seconds, picking up the ball and forcing myself to push through any pain that might come my way. Only on the last set did I think I might have gotten in trouble. Quads were roasted from L-sits.

Tuesday, March 1, 2011

Training: 3/1/2011

A. CTB Max: 29 (31-2 bar misses)
This number needs to be around 40. Couldn't get the height without lying back.
B. Deadlift: Work to heavy triple (365#)
C. Power Clean: 5x3; 90sec rest (165#, 195#, 215#, 215#(2),195#)
Couldn't get good second pull cause my legs were roasted. Also working on pulling the bar back into the hips and with new technique, I am weaker. Need to learn with heavier and heavier weights.
4 Sets:
12 DB Squat Snatch-(50#)
12 L-Pullups
Rest 1min
(1:40, 2:00, 2:02, 1:58)
First time doing DB squat snatches. Weren't too bad. My adductors were working really hard to keep my knees out. L-Pullups were really tough. Such are harder time that conventional pullups cause it is much more strain on scaps.