Monday, August 29, 2011

Training: 8/29/2011

A. Build to Heavy Deadlift (385, 415(f))
B. Hang Clean + 3 Jerks: 5x1+3 (205, 225,245,255(1 jerk), 270(failed clean))
C. Press: 5,4,3,2,1 (155,165,175,185,200(f))

Notes: Got to bed reasonably easy last night, but I didn't get enough hours. Only got about 7. Woke up feeling pretty good, but I was fried from the two days of aerobic training. My body was sore and my brain was foggy. As soon as I started deadlifting, I knew it was going to be a tough day. 385 felt really heavy, so I jumped right to a PR weight and barely got it off the floor. No worries there, since I hardly have any exposure and I am working at around 80% right now. On to the HSC + Jerks. Felt really good on the jerks today, really dropping under the bar. My right ankle is bothering me however, feeling a pinch on the anterior medial portion of my ankle when I step my foot forward on the jerk. Missed a couple jerks because of a tough clean, then I jumped up to see what I could do. Racked 270, but couldn't get out of the hole. Again, no exposure so not disappointed. Lastly, press. Went right up to 200, but my body and mind were pretty shot by then. Missed 200 and called it a day. A bit of forcing today, but I am anxious to see what I can now do. Will have to wait until next time. Day off and back at it!

Training: 8/28/2011

3 rounds:
10 SDHP (105lbs.)
90sec High Knee Skip Rope
2min rest
3 Rounds:
10 Thurster (105lbs.)
90sec Airdyne @ 80% (held just under 300 watts)
2min rest
3 Rounds:
16 Box Jumps
30sec rest
1 Rope Climb
16 Box Jumps
30sec rest

Notes: Another day of MAP training, and this one was my hardest workout in a while. I have been sticking to strictly running and lifting, and throwing in the mix-modal stuff really starts to get taxing. The last 3 rounds were especially tough because of the box jumps. I haven't done a box jump since May, so I was sore and tight afterward.

Saturday, August 27, 2011

Training: 8/27/2011

3 sets @ 80%:
800m Run
50 KBS (1pood)
30 Pullups
Time: 23:04

Wednesday, August 24, 2011

Training: 8/23/2011

A1. Push Press: 5x1.; 2min rest (235lbs.5,5,5,5,5)
A2. Pullup: 5x1.; 2min rest (68lbs. 5,5,5,5,5)
B. Muscle-Ups: 4x2-4 (3,3,3,3)
C. Strict Press: 3x5-7 @ 21x1; 90sec rest (135,145,150(5))

Notes: Another great night's sleep despite going to bed early. Had a cup of coffee before the workout and my energy levels and focus were good going in. The weight, though the heaviest yet, felt the easiest out of this cycle. The pullups were tough, but I got through all reps. Still having a bit of an issue getting through the rings comfortably on the muscle-ups. Press sure did burn.


A. Back Squat: 5x1.; 5min rest (305lbs.-5,5,5,2,3,)
B. Deadlift: 8x2 @ 11x1; 60sec rest (225#)
C. KB Walking Lunges: 3x6/6; 90sec rest (70lbs.)
D. Yoke Walk: 4x50m w/ 12kg kbs on green bands; 90sec rest (225lbs,255lbs,255lbs,275 lbs.)

Notes: Felt good today. Had a good night's sleep the night before and I was definitely level headed going into the workout. The weight was heavy today. I also noticed after that I was going a little wider in my squat than usual. This was causing extra pressure on my adductors. Need to keep a narrower stance. Went heavier on yoke carries this week. Felt strong.

Tommy M. First Muscle-Up

I.D. Client Tommy M.'s First Muscle-Up

Sunday, August 21, 2011

Training: 8/20/2011

A1. Bench Press: 5x1.; 2min rest (275lbs.-5,5,5,4,5)
A2. Power Clean: 5x1.; 2min rest (235lbs.-4,3,5,3,3)
B. Power Snatch: 3x5 TnG; 90sec rest (140lbs.,150lbs,165 lbs.)
C. Incline Bench Press: 3x10-12 @ 20x0; (145lbs.,155lbs,165lbs.)

Notes: Good night's sleep the night before. Felt pretty fired up during this workout and was really surprised when I hit 235x5 on cluster 3 of power cleans. Power Snatches got a bit ugly when the weight got heavier but I viewed it as play, testing the to see what weight I can throw around now during a workout. I can remember back in April when I was having trouble power snatching 135 for a double. Incline bench press with no pauses burned!

Tyler L. PR Deadlift

Tyler L. Hits a 30lbs. PR in only 4 weeks!

Thursday, August 18, 2011

Training: 8/17/2011

A1. Push Press: 5x1. @ 21x1; 2min rest (230 lbs.-completed all reps)
A2. Pullup: 5x1. @ 21x1; 2min rest (63.5 lbs.-completed all reps)
B1. Strict Muscle-ups: 3x3-5; 90sec rest (3,4,4)
B2. EROM HSPU @ 21x3; 90sec rest (6,6,5) (paralettes + abmat)

3x800m @ 100%; rest 20min b/t sets (2:41.9,2:41.2;2:39.62)
Notes: Good night's sleep last night. Pumped getting into the workout but as soon as the weights hit me, I knew it was going to be tough. These workouts do not get any easier and you really have to dig deep into the CNS to complete them. Every rep is hard. I supported the weight during the pullups on the back of bent legs. This for some reason made it more manageable (not sure if this was cheating). I was very nervous before running the 800s. I haven't run hard in quite some time despite some MAP training. My lower back was a concern since it always tightens up. I recently made to tweaks to the running form and my back stayed pretty loose. V-ups in between sets definitely helped. Deep breath after each 800m and I was walking away under control. HR crossing the finish line each time was at 174 bpm. Time to overfeed.....

Training: 8/16/2011

A. Back Squat: 5x1.; 2min rest (295#-completed all reps)
B. Deadlift: 8x2 @ 11x0; 60sec rest (225#)
C. DB Walking Lunges: 3x12 @ 2010; 90sec rest
D. 1-Arm Farmer's Walk: 3x50m/arm w/ 100# KB; 30sec rest b/t hands

Notes: Back squats felt pretty good today. The final rep on each set was brutal. I am beginning to realize that there are no "easy" reps when doing these clusters. They are all grunt efforts.

Monday, August 15, 2011

Training: 8/15/2011

A1. Bench Press: 5x1. @ 30x0; 2min rest (275 lbs.-5,5,4,4,3)
A2. Power Clean: 5x1.; 2min rest (235 lbs.-2,2,2,2,2)
B. Power Snatch: 3x5 TnG; 90sec rest (135,145,155)
C. Incline Bench Press: 3x10-12 @ 20x0; 90sec rest (135,145,155)
Tabata 50lb. double hold with pinky,ring,and middle fingers

Notes: Lousy night's sleep. Got to bed at 9:15, but didn't go down until about 10:30. Probably because I didn't get to sleep until 10:30ish on Friday, Saturday, and Sunday. This screwed up my sleep cycle. The extra weight on the bench press and power cleans was rough. Power snatches felt pretty good however.

Sunday, August 14, 2011

Olympic Lifting Seminar

AJ Moore held a lifting seminar today. Good dude and really smart. Good concepts on the first pull and it translated well.

Laura's First Muscle-Up

CFDRB ID Client Laura C. nails her first muscle-up

Training: 8/13/2011

A1. Push Press: 5x1. @ 30x1; 2min rest (220#)
A2. Wtd. Pullup: 5x1. @ 21x1; 2min rest (61#)
B. Strict Muscle-Ups: 4x2-4; 2min rest (3,3,4,2)
C. Press: 3x5-7 @31x1; 2min rest (115,140,150(4))
D. Tabata 45# plate hold w/ pinky,ring, and middle fingers

Cheat meal the night before lead to a poor night's sleep. In a fog all day today. Was able to complete all reps for push press and pullups. My elbows were flaring up from lowering the push press weight. I will ice that down and keep an eye on it. Muscle ups seem to be progressing. Oly lifting seminar tomorrow at our place hosted by A.J. Moore, should be good.

Thursday, August 11, 2011

Training: 8/11/2011

A. Back Squat: 5x1.; 5min Rest (285#)
B. Deadlift: 8x2 @ 11x1; 60sec rest (225#)
C. DB Walking Lunges: 3x6/6 @ 2010; 2min rest (70#)
D. BB Walk w/ KBs: 4x50m w/ 16kg kbs on green bands; (185, 235, 235, 235)

Good night's sleep. Got to bed at 10pm and woke up at 7:30am. Had eggs, black coffee, and bacon for breakfast. BCAA, Coconut Water, and H20 during workout. Good energy throughout though the back squats were all tough efforts.

Training: 8/10/2011

A1. Bench Press: 5x1.; 2min rest (265#)
A2. Power Clean: 5x1.; 2min rest (225#)
B. Power Snatch: 3x6 touch and go reps; (135, 140, 140)
C. Incline Bench Press: 3x5-7 @ 31x0; (175,180,185(5))

Tuesday, August 9, 2011

Training: 8/8/2011

A1. Push Press: 3x1. @ 21x1; 2min rest (220-5,4,5)
A2. Wtd. Pullup: 3x1. 31x1; 2min rest (77-2,70-4,70-2)
B1. Strict Muscle-Ups: 4x2-4;2min rest (2,2,2,3)
B2. EROM HSPU: 4xAMRAP (-1) @ 21x3; 2min rest (paralettes-4,paralettes +abmat-5,5,4)
C. Farmer's Walk Plate Carries: 3x45sec w/25#; rest 60sec

Today was an odd day. Hadn't found a 1RM push press, do I estimated it at 255. The cluster was the push press was insane. On the other side, I couldn't get it going on the pullups. Not even close to the top on on the failed reps. I feel that this has always been a weakness for me, and now it is exposed. Time to start hitting this hard. Muscle ups were descent, but it's tough to hold the false grip with metal rings. Also, tempo was tough with the EROM HSPUs. Energy was good, just a bit frustrated.

Saturday, August 6, 2011

Training: 8/6/2011

A. Back Squat: 3x1.; 5min rest
B. Deadlift: 8x2 @ 11x1; 60sec rest (205)
C. DB Walking Lunges: 3x12/12;90sec rest (50)
D. 1-Arm Farmer's Walk: 3x30sec/arm; 30sec rest b/t arms (100)

I was a little apprehensive going into today's workout. I haven't back squatted in over 3 months, and the prescribed weight for the workout was 87% of my maximum back squat (330#). I hit that in March. Back squatting was tough, but it felt great to move some heavy weight around again. Hit all 15 reps too. Right ankle was "pinchy" at the bottom on some reps. Definitely plenty of scar tissue there that still needs to be broken up. I have been doing the walking lunges with 12 on each leg though it is written as "3x12." My glutes and hammies are wrecked right now.

Energy level was good today even though I didn't get the best night's sleep. Most likely from the cheat meal I had last night that consisted of wendy's, pizza, chicken wings, and taco bell (oh and a twix to wash it all down). 1 cup coffee prior to workout ensure good energy levels during this CNS demanding workout.

Training: 8/5/2011

A1. Bench Press: 3x1.; rest 2min (265#)
A2. Power Clean: 3x1.; rest 2min (225#)
B. Power Snatch: 4x6 Touch-and-go reps; rest 2min (115,115,125,135)
C. Incline Bench Press: 4x5-7 @ 31x0; rest 2min (155,165,175,180(6))

Notes: Today was my first day of my training next training cycle. Before I started, I made a pact for this month to get a minimum of 8 hours sleep every night. That means when I have to wake up at 5:25am on Monday, Tuesday, and Wednesday, I am going to be in bed by 9:25pm. I have been reading a lot about the effects of sleep on not only hormones and carb sensitivities, but also performance. On the other days I will be get a full 9 hours.

This workout was tough! Lots of touches with heavy weights, but I really liked it. I feel I need this stuff.....a lot! Unfortunately today, my power clean technique was struggling. Was leaning back too much and not extending through the hips and knees. I will work on this with light weight tomorrow to get in a better groove.
Slugged down 30g of BCAA along with coconut water during the workout.

Tuesday, August 2, 2011

Training: 8/2/2011

A1. CGBP: 3,2,1,1,10-15 @ 40x0; 2min rest (225,250,265,285,195(11))
A2. 1-Arm DB Row: 4,2,2,4,10-15 @ 31x1; 2min rest (90, 100,110,100,70 (13/13))
B1. HSPU: 4xAMRAP (-1); 90sec rest (15,15,14,11)
B2. Ring Rows: 4x4-6@ 20x2; 90sec rest (6,6(20),6(20),6(20),)
C. DB Ext Rotation: 3x6-8 @ 3010; 60 sec rest b/t arms (20)
D. Plate Carries: 4x50m w/ 25# plate/hand; 30sec rest

Monday, August 1, 2011

Training: 8/1/2011

10min @ Z1
5min @ Z3
10min @ Z1