Thursday, August 30, 2012

Training: 8/30/2012

HRV: 104 (amber)
HR: 47.4

Wednesday, August 29, 2012

Training: 8/29/2012

HRV: 101 (+1, green)
Heart Rate: 43.8

3 sets @ 97%:
5 Power Clean (185)
10 Burpees AFAP
rest 4:30
-rest 10min
3 sets @ 97%:
15sec Airdyne
15sec Battling Ropes
rest 4:30
-rest 10min
3 sets @ 97%:
30sec Row
rest 4:30
results: 177,179,177

Notes: Second day tracking my HRV since returning from Scottsdale.  I will be posting the numbers and colors from here on out to get accurate data on what training/stress is doing to me. Slept a lot last night and felt a little groggy waking up.  First time in training since coming back from regionals that I really felt systemically lactic.  Head ache and all.  Good effort today though.

Tuesday, August 28, 2012

Training: 8/28/2012

A. Triple Jump: 4x1.1; rest 15sec/ 90sec
B. Broad Jump: 4x1.1; rest 15sec/90sec
C. Power Snatch: 10x1; rest 90sec (wave load)
D. Front Squat: 2 EMOM x 10min @ 65% 1RM (195)
E1. GH Raises: 3x6-8 @ 40x0; rest 60sec (purple band)
E2. GHD Situps: 3x20; rest 60sec

Notes: First workout back after coming home from Scottsdale, AZ.  Slept about 10 hours last night (was sleep deprived on trip due to time change).  It was so muggy in the gym that I had to be super careful not to slip on the gym floor, so I took caution during triple jumps and really just focused on technique and not the distance.  Broad jumps felt good and I was consistently jumping over 8'3".  Moved onto power snatches and I feel my pull is getting much better.  It is not quite as powerful on the early pull I was doing before, but I know once I get used to pulling like this, the numbers will follow quickly.  No real compensations during the lifts.  Just stick and stand.  Front squat felt alright.  Tough to go fast today.  GHD situps bother my L5-S1, so I was very careful here.  Hopefully it is not too sore tomorrow.

Sunday, August 26, 2012

Training: 8/24/2012

3 sets:
3min AMRAP:
5 Push Press (95/115/135)
150m Row
rest 2/3/6min
1. 3 Rounds + 1 PP
2. 3 Rounds + 5 PP
3. 3 Rounds + 5 PP
3 sets:
3min AMRAP:
5 Power Snatch (75/95/115)-Actually did 95/105/115
20 Double Unders
rest 2/3/6min
1. 4 Rounds + 1 PS
2. 4 Rounds
3. 3 Rounds + 5 PS
3 sets:
3min AMRAP:
30sec Airdyne
30sec Burpees
rest 2/3min
1. 29/29
2. 34/31
3. 39/31

Notes: Out in Scottsdale visiting OPT.  Hitting a gymnastics seminar on Saturday in Flagstaff so I am training for the next few days at OPT.  I ate a large meal about 2 hours before this workout and it was close to being digested.  I felt it in my throat the entire workout and this seemed to be the biggest limiting factor in the training today.

I feel that these high turnover moderate weight workouts feel TERRIBLE.  The power output is just too high for me to turn this over steadily without my heart rate sky rocketing.   I think some of it could be mental.  Knowing that I did a round in 45seconds, feeling how it effected me, gets me anticipating the pain and slows me down.  I guess this could be good or bad.  Good for governing purposes, but bad if I have to "go."  

Mistakenly did too much weight on the power snatches.  Added insult to injury.

Wednesday, August 22, 2012

Training: 8/22/2012

A. Power Clean Clusters: 4x2.2.2; rest 15 sec b/t reps; rest 3min (205,225,235(5), 235(5))
B. Split Jerk Clusters: 3x1.; rest 15sec b/t reps; rest 3min (255, 275, 290(2))
C. Front Squat: 3x3; rest 4min (235, 240, 250)

Notes: Still in a slump since after the competition two weeks ago.  Highs and lows of training I guess.  Just have to know when to push it, and know when to back off.  Right now my desire to train is low.  My fire is low.  And I feel like I have no shot.  Luckily I have experience and know that this is just signs of overreaching and, with time, I will drag myself out of this whole and be better on the other side.  

Power clean form still needs work.  Not 100% confident with what I am doing and it seems I am still bumping the bar out during the "readjustment".  It cost me during the final reps on sets 3 and 4.  Split jerks felt good but I jumped too big on the last set.  Front squats felt like a piano on my chest and my legs just weren't there.

Tuesday, August 21, 2012

Training: 8/21/2012

3 rounds:
10 KB Clean and Jerks (24kg)
90sec High Knee Skip Rope
rest 90sec
-rest 5min
3 rounds:
10 SDHP (115,135x2)
90sec Airdyne @ 85%
rest 90sec
-rest 5min
30sec Battling Ropes
5/5 John Henry's
15 Ring Pushups

Notes: Today was the first day I was feeling back to normal after the competition last weekend.  Warmed up with the usual 3 sets of aerobic work but threw in the heavy rope to get the forearms warm.  Haven't done KB clean and jerks in a workout.  They felt pretty good.  Couldn't use the climbing ropes in the main gym so I decided to try out the new battling ropes we got.  Awesome to use.  Didn't have a slam ball that heavy so I did some sledge work on the tire.  

I kept track of my heart rate on each set.  HR stayed right around 168 for most sets except for when riding the Airdyne.   During those sets my HR went up to about 173.  Need to be able to heavy work and then control the heart rate to do sustainable work.

Saturday, August 18, 2012

Training: 8/18/2012

AM Training:
EMOM x 20min:
Even Minutes: 3 Hang Power Clean and Jerks
Odd Minutes: 4 Muscle Ups

Weights: 165, 175, 185, 195, 195, 200 200, 205, 215 
Muscle Ups: No misses (40)
Row 500; rest 90sec x 2sets

Times: 135.5, 137.8

Notes:  Felt pretty darn good on the 20min EMOM.  Got up at 6:30, had a little chicken and yucca, then headed to the gym to warm-up.  Energy was good and I had some good thoughts on my power clean technique after talking to both Coach Don McCauley and Max.  Focused on triple extension rather than driving my hips.  Wasn't 100% there but it definitely got the job done.  Also, I kept the elbows farther back as they came around for the catch and it allowed for a much better elbow positioning.  Heaviest set didn't feel terrible although I was definitely gassed by the final sets of HPC and muscle ups.

Headed over to the rower after breaking down the equipment from the EMOM.  I can say that I didn't really recover.  I did 200m row intervals to warm-up; 70%, 80%, and 90%.  Each time I hit an interval my heart rate was over 180 and it didn't get back below 140 after 2-3 minutes rest.  Knew I wasn't get a great time on the repeats but I did my best with what I had.  Limiter was the lack of strength in my legs and severe butt burn.  One positive was that even with the burn, I was able to keep cranking out for the last 200m.  I know this area will improve over the coming months.

PM Training:
A. Reverse Shot Toss: 4x1.1.1
B. Run 3k
Max Throw: 38'
3k Run: 11:52

Notes: I was slated to do this workout tomorrow but AJ was doing the 3k and the throw in the evening.  With the weather cooler than it's been in months, I had to jump at the opportunity.  Reverse toss is getting better every time I do it.  Focused on a better trajectory and it added a few feet to my throw.  Did a brief warm-up for the 3k, but I made sure to run a couple 400s increasing the intensity from set to set.  Back was tight going into the run, and I knew that would be the rate limiter.  One mile in and the pain really started to sink in.  Went positive splits throughout, but given the state that my body is in, I will thankfully take the time.  This is also an area that needs to improve, but I have to get this back thing figured out.  I think it might be my psoas being over-tight, but it is just hard to hit it that high up.

Training: 8/17/2012

10min Z1 Run
DROM x 10moin
10 sets:
Run 200m @ 85%
rest 45sec
4 sets:
Run 400m @ 80%
rest 2min
10min Z1 Run

Notes: Body is finally getting back to normal.  NOTE TO SELF: need to do build ups during intervals to find both technique and pacing.  Couldn't keep the midline stable and my lower back tightened up.  Went out way too hot and my heart rate sky rocketed.  Cut the workout 2 sets short because I had reached critical drop off.  I think it was a combo of bad warm-up, poor technique, and the heat.  Got back on track during the 400s though going negative splits on each attempt.

Wednesday, August 15, 2012

Training: 8/15/2012

A. Power Clean: 3x2.2.2; rest 15sec/3min (195, 215, 230)
B. Split Jerk: 3x1.; rest 15sec/3min (245,265,285 (4))
C. OHS: Build to 15RM (fail)

Notes:  I am still a little beat down from the weekend but I am feeling a lot better each day.  My hands are beaten up pretty bad from getting a finger wedged between a rack and a dumbell.  Terribly hot in the gym today made it really unpleasant but work had to be done, no excuses.  Training in this environment will prepare me for anything, anywhere.  Power cleans felt pretty good although I caught the heavier sets with elbows a little low putting my wrists in a bad receiving position.  They are aching now.  I am focusing on extending my body by driving my heels through the ground and making sure my knees and hips are fully extended, rather than throwing my hips at the bar.  Which is what I tend to get caught doing.  Split jerks felt pretty good.  Jerk blocks were a mess so I had to struggle with those.  Hit some decent sets and am getting more comfortable with the dip and drive through the heels.  Screwed up on the overhead squats getting a bit overzealous trying to go body weight here.  Shoulders were fatigued from split jerks and I should have noticed that.  Failed at rep 12 on my set of 15 and I knew I was done after that.  Probably can hit in the mid 160s but who knows.  

Did about 45 minutes of paddle boarding in the afternoon.  Good to get in the ocean and try and cool off.

Tuesday, August 14, 2012

Training: 8/14/2012

A. Broad Jump: 1 broad jump every 30sec x 5min (max jump: 98"-8' 2")
B. Row Sprints: 20sec, 25sec, 30sec, 35sec, 40sec (121m,149m,180m,207m,233m)
C. AMRAP 10min: 400m run, 21 Box Jumps, 12 DB Rows (35lbs.))

Notes: First day back after the weekend competition.  I was really sore yesterday.  Like barely able to walk sore.  I got a massage yesterday which helped a bit.  I woke up this morning and I was feeling a little bit better.  Lats are stilled smoked and hands are still beat up.  I believe the broad jumps today was the longest I have ever had.  Gave me some good confidence.  Row sprints felt great today.  Recovered well.  Subbed the pullups for DB rows since my lats still haven't recovered.  Lower back tightened up during the box jumps.

Sunday, August 12, 2012

Raid Games 2


DAY 1:

Workout 1:
8min AMRAP:
5 Bar Muscle Ups
15 Wall Balls
10 Front Squats (155lbs.)

Results: 133 Reps

Notes: Didn't know when my heat was going.  I was warming up on the other side of the venue when I saw one of the guys in my heat standing under the workout rig.  Ran over quickly to get started, but thankfully they pushed the heat back 8min.  I ran over to the warm-up area and did some quick 185lb. front squats to get the legs warmed up.  My quads were fatigued from the airdyne intervals the day before.  Didn't have a score to shoot for on this event so I just went by feel.  Bar muscle ups were easy, and the wall balls weren't too bad either.  Front squats were the only big challenge.  After the first round I decided to break them up 5/5.  It started hurting after the second round and I kept it at 90% until 90sec left in the workout and then hit the gas.  I was hurting afterward.  I think I paced this one well.  One hour until the next workout.

Workout 2:
8min AMRAP:
3 Rope Climbs
20 yd HS Walk
20 Power Cleans (185lbs.)
30 Pistols

Results: 75 reps

Notes: My legs were hurting from the first workout.  Warmed-up a bit with some weights, HS walks, and pistols.  Worked through the rope climbs quickly, along with the HS walks unbroken.  I chipped away the power cleans with singles.  With 185lbs. on the bar, I need to rip through these quicker.  I haven't been training this yet this season, but I know it's something I have to improve.  Plugged away at pistols at a laborious pace.  Still need work there but didn't really get caught.  HSPU kipped and unbroken.  Hit the rope climbs again and then one length of HS walks.  First in heat, but beaten in later heats.  I know that the excuse is I don't have a number to go for, but that is a cop out.  I need to stop compromising in the AMRAPs.  I need to go after the third workout.  No compromising, just get it done.  7 rounds........

Workout 3:
9min AMRAP:
24 Unbroken Double Unders
16 HR Pushups
1 Wall Climb
12 CTB Pullups
Results: 5 Rounds + 24 Double Unders + 16 Pushups + 1 Wall Climb

Notes: Got a good night's sleep and was fired up for this workout.  Plan going in was to hold a high pace right from the beginning and hold on.  HR pushups slowed me down.  All double unders were unbroken.  All wall climbs no problem.  CTB pullups, first 3 sets UB and next two 9 and 3.  Hands were beaten up after this workout.

Workout 4:
3min AMRAP:
30sec L-Sit
Deadlift (225lbs.)
Results: 52 Deadlifts

Notes: L-sit no problem.  Wanted 50 deadlifts so I was pleased with the results. My butt and hamstrings were on fire after this workout.  No real back pain so that is a HUGE plus.  

Saturday, August 11, 2012

Training: 8/10/2012

10min Z1 Airdyne
5 sets:
90sec @ 85%
90sec @ 50%
5min Z1 Airdyne


Calories       Heart Rate
    39                  156
     -                    161
    41                  169
    41                  172
    42                  175

Notes: Felt pretty good today despite having trouble falling asleep the night before.  Pre-competition anxiety kicked in but I was still able to fall asleep after about 45 minutes.  I was fighting off a slight cold on Thursday.  Today I feel much better.  Warmed up with a solid 10min airdyne.  First 5min was at Z1 then I kicked it up a bit to get prepared for the intervals.  I was holding just over 400 watts first the first half of the intervals, then dropped to the high 300s.  Heart rate seemed to get higher each go on the Airdyne.  No huge pain systemically, just some pain in the legs toward the end of each interval. 

Afterward, I played around with some of the movements that I am going to do tomorrow (rope climbs, HS walks, bar muscle ups, L-sits).  All felt pretty good.  Ready to go.

Wednesday, August 8, 2012

Training: 8/8/2012

8 sets:
Row 200m
rest 4:40

TIME   Stroke Rate    BPM
35.3           37                 161
35.1           39                 161
34.7           46                 165
34.5           40                 166
34.6           44                 166 
34.2           44                 166
34.2           39                 167
33.7           47                 166

Notes: Did a solid 25 minute warm-up prior to this workout.  Did a 1k at a easy pace to work on the stroke.  Then I did 4 or 5 200m intervals starting with a stroke rate of 20, then went up a few strokes each interval.  I focused a lot on stroke rate throughout my intervals and tried to determine if it effects my times and my heart rate.  When I get into higher stroke rates, it seems that my heart rate goes up, but it doesn't necessarily mean that the times get better.  It seems with a solid warm-up and a correct effort, the lactate intervals aren't the worst thing in the world.

Tuesday, August 7, 2012

Training: 8/7/2012

AM Training:
A. Power Clean + Hang Clean + Front Squat: 5x1+1+3; rest 2:30 (195,205,220,235,255)
B1. OHS: 3x1; rest 2min (225,245,265)
B2. Chin-up: 3x1; rest 2min (80,90,100)
C. Thrusters: 3x15; rest 45sec (95)

Notes:  Had an okay night's sleep last night.  Woke up, had a small meal, and then got to the gym.  Did a general warm-up and then built to a 1RM box jump.  Hit 48.5.  I believe this is a 1.5" personal record (I last did it in April of last year).  I have been working intensely over the last week on cleaning up my lifting technique.  I think I am making some progress but I still have some work to do keeping my hips back and get more vertical in the pull instead of throwing it out in front.  

OHS felt better than last week.  I just needed to get the bar back a little bit given the fact that I have a bit of a forward incline of my chest.

PM Training:
5k Run @ 80%
Time: 25:28

Notes: I considered this run a completely aerobic effort.  I kept my heart rate at 160 BPM or under the entire time.  Didn't want to make this an anaerobic effort.  I will have to save that for tomorrow.

Sunday, August 5, 2012

Training: 8/5/2012

Press (135lbs.)
Prowler Push x40m (140lbs.)
Times: 20:26

Notes: This was a top 3 most horrible workout of all time.  The combination of decreasing rest times and  pain both systemically and in lower body made the last 10 minutes a mix between pushing myself harder and not collapsing due to the pain.   Paced the presses so I had no failed reps.  Did sets of 3 through most of the workout.  Did the 20m prowler pushes continuously.  Have to remember, the pain may be great, but you can keep moving forward.

Saturday, August 4, 2012

Training: 8/4/2012

5min AMRAP @ 85%:
10 Hang Squat Clean Thursters (25lbs./h)
5 Burpee Broad Jumps
5 Ring Dips
-rest 3min
5min AMRAP @ 85%:
5 OHS (95lbs.)
5 CTB Pullups
30 Double Unders
-rest 3min
5min AMRAP @ 85%:
10 Wall Balls
5 Burpees
10 Cal Airdyne
-rest 5min
x 2 cycles

Notes: Got an okay night's sleep last night.  My big mistake was not taking my usual pre-aerobic workout shake.  The first time through on the amraps was MISERABLE.  I was weak, negative, and lethargic.  It seemed like I couldn't keep my heart rate down.  In the middle intermission, I pounded my usual concoction and I felt much better.  I was able to hold a better pace and it didn't feel nearly as bad.  This is a lesson that I must learn from!!!!  The amraps were tough.  The HSC Thrusters, double unders, and wall balls all sent my heart rate up, and it took everything in my power to stay under control, keep it at 85%, and keep moving.  Good lesson and effort this morning.  One week away from my first competition of the new year.

Training: 8/3/2012

AM Training:
A. Power snatch from high blocks: 8x1; rest 2min (165,175,185,195,200,205(f),205,210(f))
B1. BB Split Squat: 3x4-6 @ 30x1; rest 2min (115, 125, 135)
B2. Muscle Ups: 3xAMRAP in 90sec; rest 2min (14,13,10)
C. 200 walking lunges for time (4:11)

Notes: First day back to real training after the back injury.  I was fired up and felt very good.  I looked at a video analysis by Glenn Pendlay and something definitely clicked on the snatch.  I was bringing the bar back into the lap very nicely and the bar was hitting the slot on the catch nicely.  Split squats were brutal.  Haven't hit tempo in a while and my heart definitely felt it!  Muscle up were okay.  Not great.  Tough grip with the amount of sweating I was doing.  I instantly started having butt cramps after the walking lunges.  I was able to go unbroken on them so that is a step in the right direction.

PM Training:
5 Rounds for time:
75 Double Unders
2 Rope Climbs (20')
Time: 10:36

Notes:  I hate rope climbs.  Not only do they ruin my shoes but they send my heart rate through the roof.  I think I will be throwing these into some warm-ups just to get some skill touches on them.  I still haven't figured out what foot position works best for me.  Broke the double unders up a lot to keep the heart rate down as much as possible.  Tough workout.

Thursday, August 2, 2012

Training: 8/1/2012

10min Z1 (5min Z1 + 3 intervals of 30sec at 70%, 80%, 90% w/ complete rests)
5 sets:
30sec @ 95%
rest 4:30
7min Active Recovery
5 sets:
30sec @ 95%
rest 4:30
10min Z1 Cooldown

Results: 23, 26, 24, 27, 26, 26, 30, 26, 26, 26

Notes: My back was feeling better today.  Almost back to normal.  Think its more of the facet joint than the disc.  I think after another day or two, I will be back to full training.  Warmed up well and hit a few increasing intervals to preload the lactate.  The intervals hurt but I was holding good pace throughout (about 750-800 watts/interval).  Legs were a limiter.  Good session.  Felt good.  Can't wait until I can get back into training.