Tuesday, December 31, 2013

Training: 12/27/2013

AM Training:
8k Z1 Row
Notes: Did not complete do to work I had to do in the morning.

PM Training:
A. Hang Clean + Clean + Jerk: 4 x 1+1+1; rest 3 min - build
B. Power Clean: 5 EMOM for 6 min, build as able
C. Front Squat: 2 x 5 @75%1RM, rest 3 min
D. "Oxidative"* Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec only

(one series only, same wt. as Mon)

Notes: Hit this workout later in the day (about 5pm).  Love the Friday night workouts though I was little nervous because I felt like I underfueled throughout the day.  Legs were a bit beat up from aerobic intervals the other day, and I was feeling it warming up for cleans.  As I got into it, things started to feel better, but not great.  Hit some solid sets, and then my jerk started to get a little ugly.  Finished off withe 285lbs. in the complex, which is 5lbs. below my best clean and jerk.  Didn't feel too bad either.  Moved onto the tng power cleans.  Started the first set with 195lbs. and those felt good.  Lower back was a little tight but legs were on fire.  Caught the last yep at 220lbs. a little funny so I backed off to 205lbs. for the last set.  Overall these felt fast and strong.

Front squats felt heavy after the bar work in the first two movements.  Tried to keep speed high.  Ox-squats weren't too bad after all of the work before-hand.  Felt light.

Sunday, December 29, 2013

Training: 12/26/2013

3 rounds @85% aerobic:
Row 3 min
rest 90 sec
AD 3 min
rest 90 sec
12m Shuttle Runs 3 min
rest 3 min

Notes: Had to get this workout in later in the day due to work involvements.  Didn't have much time to eat today and probably ate a little too close to the time I trained.  I was feeling it in the first set.  Rowing sucked today.  Just couldn't get the legs going.  Airdyne didn't feel bad for a change of pace.  First set of shuttle runs got my back tight.  I was over-striding a bit.  After that set everything else felt good.  Better by the set.       

Rest Day: 12/25/2013

Notes: Merry Christmas, my abs are sore.


AM Training:
1k Row @ 75%; rest 90sec x 7sets

Notes: wasn't too fired up for this workout.  Legs were definitely tired from training the day before.  Kept it at 75% and was able to go negative splits from set to set.  Didn't feel to bad, but mentally taxing.

PM Training:
3 rounds:
4-6 Strict Presses (145,150,55)
rest 20 sec
12 Ring Dips (wtd if able) (BW, BW, 10lbs.)
rest 20 sec
20-25 unbroken Push Presses (75,75,95)
rest 3 min

T2B: 100 for time, w/20 DUs EMOM
Time: 7:29

Notes: Hit this workout later in the evening.  Felt pretty good after warming up.  Shoulder felt mobile without much restriction.  All sets felt really good and I was able to go unbroken on the push presses without much trouble, though the last set was tough.

Moved onto the T2B.  My strategy was to do 15s for as long as I could, and then do 10s resting the remaining time in each minute.  Felt good throughout the workout.  Limiter was the fatigue in my abs.  

Unfortunately I think I worked out a little too late because I had trouble getting to sleep.  Note to self, do not workout out after 4pm.

Saturday, December 28, 2013

Training: 12/23/2013

A. Power Snatch or Snatch: 20 reps @165lbs for time. (3:12)
B. Back Squat: 4 x 5 @75%1RM, rest 3 min (282.5x4sets)
C. "Oxidative"* Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec only (95lbs.)
--10 min rest once complete, AD at easy pace--
"Oxidative"* Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec only

(2 series, 10 total sets- same wt. as last Fri)

Notes: Warmed up with some mobility work and hit some technique work off the board.  Pull was feeling okay, but I knew I didn't have to be perfect today, just enough to be able to churn through.  The last time I did 20 power snatches for time it took me 4:03.  This time I did all singles and felt much better.  Just kept dropping it and getting back on it.  Missed one snatch and almost got decapitated by a stray bar on the 2nd to last rep, so there is even more time to make up on this workout.  Happy with the improvement though.

Back squats were heavy because my lower back was cooked from the snatches.  I was just gripping and ripping so my back tightened up.  I didn't think I would be able to hit all reps, but after the first set, each set got easier.  

Did the "Ox-Squats" a bit different today.  Last time I locked out fully at the top of each rep.  This time, I decided to keep a slight knee bend in order to maintain tension on my quads.  I definitely felt the difference.  Kept the weight at 95lbs., and by the last set I was burning.

Monday, December 23, 2013

Training: 12/22/2013

10 Wall Walks
15 Bar MUs
45 Burpees
30 T2B
15 Ring MUs

10 Wall Walks
Time: 14:39

Notes: Took Saturday off because I didn't sleep well on Friday night and I had some things going on.  Got to the gym early and warmed up, and the before my olympic lifting class.  Hit all of the movements before the workout and then mobilized based upon what I felt tight with.  First set of wall walks were okay.  Just paced as I felt my heart rate increase.  The bar muscle up felt very good today, using my hips efficiently.  HSPU I broke into sets of 5 with little rest.  I felt like I could have done bigger sets, but I wanted to cut the rest time down, along with keeping my HR down.  Burpees felt good.  Hand placement and mobility was solid.  3 sets for the T2B.  They felt easy today mostly because I was keeping my hips in a good position and not overextending.  Moved onto muscle ups where I went 4,3,3,3,2 with no misses.  Triceps were roasted during them and I was afraid of falling through the rings.  Since my triceps were smoked after the muscle ups ups, the last set of wall walks were slow and painful.  There were no excessive rests and I definitely felt very strong during this workout.  Could of pushed the pace a bit if I needed to but kept everything under control.    

Sunday, December 22, 2013

Training: 12/20/2013

A. Power Clean + Jerk: 1 EMOM for 10 min, build but keep speed sharp (235,240,255,255,255,260,260,265,270,275)
B. Squat Clean: build to a TnG 8RM in 3 attempts (185,195,225)
C. RDL: 3 x 2-3 @30X0, rest 2 min (255,275,295)
D. "Oxidative"* Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec only (95lbs)

*be very strict on the 2 sec down, 2 sec up tempo, no pauses. You'll do 5 sets w/only 40 sec rest. I'd go pretty light - maybe 25-30%1RM to begin.

Notes: Worked out toward of the end of today today.  Always lift a bit better on Friday evenings.  Legs were a little smoked from Wednesday's back squats, but my body felt mobile.  No real issues warming up.  Got the hips and shoulders ready, did some tech work on a board and then started.  Pull wasn't quite there today, but it was better than most other days.  Kept the weight moderate as I wanted to keep the bar speed higher.  Jumped up on my last set and hit a solid 275lbs. with good technique.  Definitely happy with that.  Need to be a bit more consistent on my jerk however.

Squat cleans were rough right from the beginning.  But after the first attempt, I said to myself, when aren't squat cleans rough?  I jumped to 225lbs. for the last set and was happy to hit it (though I made it a bit harder for myself getting sloppy with my feet).  RDLs felt good though my back was fatigued from all the pulling. 

First time doing the "OX-Squats" so used 95lbs..  After doing the squat cleans, these didn't feel all that bad.  I wish my body could feel as strong in competition as I do during the middle of one of these training sessions.

Saturday, December 21, 2013

Rest Day: 12/21/2013

Notes: Decided to take the day off and rest after a poor night's sleep.  

Friday, December 20, 2013

Rest Day: 12/19/2013

Notes: Hip flexors are a bit sore from squatting, but that's about it.

Training: 12/18/2013

A. Back Squat: Build to 1RM (370-10lb. PR)
500m Row @ 85%; rest 90sec
x 9 sets
Notes: Woke up in the middle of the night hungry.  Didn't have enough carbs before bed I suspect.  I ate an apple and got back to sleep   Decided to train in the afternoon instead of the morning because I wanted to train with Jason and I usually lift better in the afternoon.  

Warmed up with the bar and mobility.  Didn't really have a number in my head other than something over my previous 1RM (360lbs.).  We have been squatting twice a week for the last 6 weeks (1 speed and 1 submax effort) so I was feeling confident in my technique as long as my ankles would cooperate.  Building up, everything felt strong and I went for 370 and hit it with a 8.5/10 effort.  I was definitely pumped after hitting it but I knew that I only had one more effort like that for the day.  I jumped to 382.5 (stupid) and got buried.  I went back down to 375lbs. and after missing at a very high stick point that that was the weight I should have jumped to.  Oh well, next time.  I am happy about the speed and mobility that I have achieved in the last 6 weeks.

Moved onto the row repeats w/o a warm-up.  My brain was a bit roasted so I really couldn't sustain any low numbers.  I also wasn't really prepared for some major hurt.  Kept it 1:44 for most sets and tried to decrease from set to set.  Overall I kept it at 85% and completed without much problem.    

Training: 12/17/2013

4 rounds:
15 C2B
20 HR Pushups
15 T2B

rest 2 min b/t rds.
1. 1:45 (unbroken)
2. 2:00 (HR/T2B Broken)
3. 2:31 (HR/T2B Broken)
4. 2:29 (HR/T2B Broken)

Notes: Got a good warm-up in practiced the movements, and then got to work.  HSPU felt pretty good today as I was getting better flexion from my hip and not just my knees.  C2B felt pretty good but I need to emphasize my hips more in order to take the burden off of my arms.  HR pushups were brutal.  The amount of pump I get in my arms doing this is ridiculous.  T2B felt pretty good though I was having trouble with grip after the C2B pullups.  Good effort today, but not great.  

Monday, December 16, 2013

Training: 12/16/2013

A. Alt EMOM for 12 mins:
odd - 5 TnG Power Clean ~60-65% (165-185)
even - 3 Box Jumps - high; step down (32"- 40")
B. Rotate EMOM for 24 min:
1st min - 5 OHS ~65%1RM (185lbs.)
2nd min - 6-8 GHD Raises
3rd min - 40 DUs

C. Waiter's Walk: 2 x 50m/arm, rest 45 sec b/t armsSkipped, ran out of time.

Notes: Felt good this morning. Body was feeling good, and after warming up and taking in some caffeine, I was on fire.  Shoulders were tough to get warm, but I really didn't need them for the first part of the workout.  Started out with 165lbs. on the power cleans and I had no issues.  Bumped up the weight from set to set and finished of the last two sets with 185lbs. and there wasn't much of an issue.  Pull was feeling good but it still needs work.  Built the box up every two sets and finished off with about 40" box.  Overall I was happy with the first EMOM.  

Warmed up my shoulders a bit more and then hit a few overhead squats to feel out the weight.  155lbs. felt heavy and I was having trouble with bar positioning.  This continued when I bumped it up to 185lbs. though I went unbroken on all sets except the last one.  I think I was having a combination of problems with my lats being tight and my ankles not being loose enough.  I will warm them up better next time.  GH raises sucked today.  I wasn't able to control my midline and this was causing me to break from my midline and my lower back locked up.  I was able to slug through it though and hit eight reps on all sets, but it effected my overhead squats too as I was overextending from my lower back on them as well.  Have to figure out how to do these without breaking from the hips.  All but one set of double unders were unbroken.  I was feeling much better on these today than Saturday.  Back was tight afterward but it loosened up after a little stretching.  Hit some ankle mobility as well.  Overall, I am pleased with this Monday morning workout.  

Rest Day: 12/15/2013

Notes: My right forearm is still tight.  I am going to see my chiropractor on Tuesday so hopefully it doesn't worsen by then.  Knees are a bit cranky today.  Perhaps this was from squatting on Friday?

Training: 12/14/2013

For time:
20 pHSPU
10 unbroken Power Snatch 135lbs
50 DUs
10 unbroken Power Snatch 135lbs
20 strict HSPU
Time: 7:40
5 min recovery
For time:
30 T2B
50 DUs
20 T2B
100 DUs
10 T2B

150 DUs
Time: 7:40

Notes: Coming off the workout the night before I was a little tired and a little tight.  My right forearm on the top was a concern as this tweaked a bit the night before.  I tried to warm-up my shoulders as best as I could, but just couldn't open up the way I would have liked.  Tested out all of the movements, hit a few smaller sets and then got to work.  Did the pHSPU in small sets with little rest to keep my shoulders from fatiguing and to keep my HR under check.  The first set of power snatches were unbroken but tough.  I did the double unders unbroken, and then took a good 30 second rest before attempting the power snatches.  This was rough and I was burning bad after.  Went right into the strict HSPU and my triceps were smoked.  Banged out sets of 2 and 3 and just chugged along.  Had a lactate build up afterward that really didn't go away.

Got into the second workout and I tried to learn from my mistakes on T2B from last Tuesday.  I focus on keeping a tighter midline and extending through my thoracic.  I think I did a good job of this given the fact that I did a lot of work prior to this.  I haven't hit longer sets of double unders in a while, and these hurt.  My shoulders were burning out, and I was struggling to hold on.  The last set was long and very broken.  Happy when this was all done.  

Saturday, December 14, 2013

Training: 12/13/2013

AM Training:
2 x @Z1:
Row 2k
AD 15 min
Run 800m

Note: Took me a little less than an hour to complete this.  Felt like crap waking up but felt good during and after this.  Hit 30min of BB tech work after and really felt good with my pull.

PM Training:
A. Back Squat: 4 x 2,1,2,1 @20X0, rest 3 min (80,85,82,90+%) (290,310,300,345x2)
B. Snatch grip RDL: 2 x 4-6 @4110, rest 90 sec (185,215)

C. Reverse Hyper: 2 x 15; rest 1 min 

Notes: Felt on fire during squatting.  Legs felt very good and midline felt really stable.  Ankles are key to my squat.  Need to continue to open them up.  My last squat single I couldn't jump to a heavy enough weight to hit a new max so I decided to put on 345lbs. and see how it felt.  Since the first rep wasn't too bad, I went for it again.  

Snatch grip RDLs felt good.  Hamstrings were working.  Completed the workout with reverse hypers.  Then did 30minutes of mobility.

Rest Day: 12/12/2013

Notes: Feeling good after yesterday's rowing.  Ready for Friday.

Friday, December 13, 2013

Training: 12/11/2013


Row 500m@85%/rest 90 sec x 7
Notes: Ate breakfast, did some programming, and then headed to the gym for my row repeats.  Wanted to get this done so I didn't have it weighing over my head.  Hit a 1k row to loosen up and then got in some dynamic mobility before starting my first set.  My left forearm was tight and sore(pronator), so I had to keep my elbows in and under during my rowing.  This felt good and I felt my lats working much more than my arms during the stroke.  Taking caffeine definitely helps during these intervals.  I think it allows me to control my brain better and stay away from concentrating on the pain.  The 90sec rest intervals didn't real take effect until the after the 3rd set when my heart rate didn't come down.  I really do like the row intervals as I can tell from week to week that I am getting more aerobically fit.

Training: 12/10/2013

Gymnastic skill practice ~10-20' in warmup - your choice. 
Mobility instead

AMRAP Bar MUs in 7 min - while completing 5 Burpees EMOM
Reps: 42
Notes: Need some work on bar muscle up efficiency.  I think I have the same problem here that I do with the ring muscle up in not allowing my hips to drive fully and have a more fluid rotation.
7 rft:
3 Strict Chin ups
6 Ring Dips
6 T2B

30 DUs
Time: 10:06

Notes: Moved closer to the wall on my HSPU and this added more balance, but my butt was hitting the wall at the bottom.  I need to just take a few minutes and analyze what I am doing wrong here because they don't feel quite as natural as they should.  Strict chin-ups felt good.  Ring dips were okay and my kip was efficient.  T2B were tough after the bar muscle-ups.  I just couldn't find a good rhythm.  Double unders were fine despite my left achilles tightening up.  Overall everything was unbroken and I thought I moved well through all movement.  Breathing wasn't much of an issue.  Just spent after.  Hands are pretty beat up.

Training: 12/9/2013

AM Training:
A. Power Clean: 1 single every 45 sec for 15 reps, add every 4-5 sets (235x4,245x4,255x4,265x3)
B. BB Jump Squats: 3 x 6 @10X0, rest 75 sec (145,155,165)
C. Back Squats w/bands: 10 x 1 @20X0, 65%(bar weight); rest 75 sec (215+bands)

Notes: Worked on some technique this weekend and found that my power cleans felt much better, but they were 100% there.  I think I am still bumping the bar out a bit, but I was till able to hit 265 for 3 reps today.  Need to drive off the ground better.  Jumping back squats made my lower back feel funky; compressed.  Tried a new set-up on the banded squats to get more band tension.  Easy set-up and felt tough toward the top.  Overall I think the bands make you stay tighter through the reps.

15 min Row HICT - damper 10, low SPM, HR~150-155
--2 min recovery--
15 min Versa-Climber HICT - high tension, HR~150-155 Slam Ball Pick-up and Drop
--2 min recovery--

15 min Row HICT - damper 10, low SPM, HR~150-155

Notes: Ate lunch and then hit this workout (not a great combo).  My legs were pretty sore from the morning session, but I figured they would feel better after hitting this.  Also, I need to continue to push my cardiac capacity.  My versa climber pedal is still broken so I used a different modality on my second interval: slam ball deadlift and then drop.  Felt good and it gave me an opportunity to practice something relatively functional for my sport.

Rest Day: 12/9/2013

Notes: Off today.  Feel pretty good after yesterdays training. Happy with how the muscle ups felt.

Saturday, December 7, 2013

Training: 12/7/2013

HRV: 99 (-/green)
HR: 55

Notes: Took caffeine too close to bedtime last night and was up until 2am. Woke up feeling groggy with sinus pressure.  After my workout and eating dinner, I decided to go back to the gym and work on some technique in my pull.  Man is this frustrating.  

After not being able to go back to sleep after breakfast I decided that perhaps training would be the only thing that would get me tired enough to go to sleep.  Got to the gym, worked some technique on the movements while hitting some mobility.  Muscle ups are continuing to feel better and half way through the workout, I hit stride and really was able to unleash my hip drive elevating me over the rings easily.  Triceps were getting burnt out so had to really focus on locking out.  Breathing was fine, just a good amount of burning in the shoulders and triceps.

Felt much better after my workout and hope to eat and rest the rest of the day.

Training: 12/6/2013

HRV: 99 (-/green)
HR: 55

AM Training:
45min Z1 Airdyne (get off every 5min and perform 5 bar body rows and 20' HS Walk)

Notes: Finished first thing in the morning.  Felt tired afterward and sleepy throughout the day.  

PM Training:
A. Squat Snatch: 8-10 singles, build from 65%-85%, RAN (195 x 10singles)
B. Back Squat: 5 x 3,2,1,2,1 @20X0, rest 3 min (75,77,80,77,85%) (270, 280, 290, 280, 325)
C. Snatch grip RDL: 3 x 4-6 @4110, rest 90 sec (165,175,185)

D. Reverse Hyper: 3 x 15; rest 1 min (incomplete-no reverse hyper)

Notes: Had a personal training client so go this in at about 5:15pm (later than usual on Fridays).  I did this workout at CFBB, felt like I needed a change up.   I have been tweaking my pull over the last week and I seem to be bumping the bar out just slightly.  My catch position feels great with my ankles and shoulders, but feel the bar is out in front.  Squats felt easy.  No real issues. I hope this sub-maximal work is getting me stronger, or else, what is the point? Snatch grip RDLs felt good.  Held solid angles the entire time.  

One thing that is weighing on my mind is my progress.  It is tough to tell how I am doing relative to the field because I am not doing the same testers.  Furthermore, since the only quantifiable thing relative to my competition that I can go off of is my strength numbers, I feel like I am WAY behind my competitors.  It is pretty disheartening.  I keep reminding myself that this is just a rough patch and better times are just around the corner, but are they?

Rest Day: 12/5/2013

HRV: 99 (+2/green)
HR: 55

Notes: body feels good.   Though I am pretty tired after a tough/long day on Wednesday.

Friday, December 6, 2013

Training: 12/4/2013

HRV: not working

AM Training:
A. Power Clean + Jerk: 1 rep every 45 sec for 15 reps - 85% effort
B. Power Snatch: 8 x 1; rest 2-3 min - 70-80%1RM
C. GHD Raises: 3 x 6-8; rest 90 sec

Notes: woke up feeling good after a good night's sleep. Got to the gym and hit some BB warm-up while also mobilizing the hips and shoulders.  Focus on the power clean for the day was getting the bar back, staying under my own center, and moving the bar around me (I tend to throw myself into the bar to make contact).  Power cleans felt a little heavy warming up, but they started feeling better as I got into the third or fourth minute.  

Power snatches were off today.  Shoulders were fatigued but my pull was off.  I was leaning back and throwing the bar out, instead of dropping my hips and extending up.  I think I have the gist of how it should feel now.  I will give it a go on Friday.  

GH raises went well.  Finally understanding that I need to drive my glutes forward as I contract the hamstrings.

PM Training:
Row 500m@85%/rest 2 min x 9

Notes: Didn't have much time to warm-up for my row workout so I got right to work.  Was able to hold a consistent pace for all sets though it was definitely mentally grueling.  Quads were very fatigued during this, though lungs and heart rate felt good.  Man this sucked.  

Wednesday, December 4, 2013

Training: 12/3/2013

HRV: 95 (-4/green)
HR: 54

Gymnastic skill practice ~10-20' in warmup - your choice.
Time: 6:01
15 min @85%:
AD 25 cals
1 Rope Climb
10 No Pushup Burpee Box Jump-Overs 20"
Result: 6 rounds + 25 Cals + 1 Rope Climb

Notes: Felt pretty good waking up today.  Was little sore in the shoulders from yesterday but other than that, I was ready to train.  Got to the gym and made sure to warm-up my thoracic, shoulders, and lats thoroughly.  Practied the movements before hand, and then got to work.  Goal was to go unbroken on all movements.  HSPU were a little shaky today.  I think my shoulders are still a little fatigued from Saturday's training.  CTB felt light years better than last week.  Kept my elbows in, and kept the back angle constant.  Felt really effortless.  Fell off the wall a couple of times.  I think I overextend my back instead of extending my hips.  

AMRAP felt good.  Kept a steady pace and made sure not to get to slow on burpee box jump overs.  Cooled down with a 15min stretching routine that I plan on hitting from here on.

Training: 12/2/2013

HRV: 99 (+3/green)
HR: 53

AM Training:
A. C&J: build to a heavy single
B. BB Jump Squats: 5 x 6 @10X0, rest 75 sec
C. Back Squats w/bands: 10 x 1 @20X0, 60%(bar weight); rest 75 sec
notes-explode up

Notes: Felt pretty good getting up this morning.  Got to the gym and warmed up the clean and jerk along with hitting dynamic mobility in between tech sets.  I was throwing the bar out a bit, but I felt pretty strong.  Hit 275, and then jumped to 295 but I was bumping the bar out, so I couldn't catch it right.  Tried it a few times, then moved onto jumping back squats before I smoked my CNS.  Went a little heavier than last week on the jump squats.  Tried to speed up at the top.  Last was the banded single back squats.  Used two KBs this week to anchor the bands in order to obtain more tension.  Though the bands were a little uneven, I felt I was getting the stimulus of driving my hips through.  The one set back to banded squats is that I feel very forward when driving up.  I went back after and tinkered around with my pull in the clean.  I figured out I was bringing my hips into the bar instead of dropping my hips and continuing up, bringing the bar with me.  Hit a solid 285 clean (ugly jerk) but knew this was a step in the right direction.

12 min Versa-Climber HICT - high tension, HR~150-155
--2 min recovery--
12 min Row HICT - damper 10, low SPM, HR~150-155
-2 min recovery--
12 min Versa-Climber HICT - high tension, HR~150-155\

Notes: Completed.  Used new vest with 40lbs..  Unfortunately, I broke the pedal off the versa climber.  My head was getting a little foggy on the last set.  Wonder what that is....

Sunday, December 1, 2013

Rest Day: 12/1/2013

HRV: 96 (-2/green)
HR: 55

Notes: Feel good today and excited to get into the phase of my training.  Forearms are feeling better and body feels good all around. 

Saturday, November 30, 2013

Training: 11/30/2013

HRV: 98 (-2/green)
HR: 55

20min Skill Work (subbed mobility)
For Time:
25 Muscle Ups
50 Toes To Bar
25 Ring Dips
Time: 12:50

Notes: Felt good going into today's workout.  Forearms felt good and I made sure to get the shoulder, lats, and thoracic mobile.  I practiced each movement ahead of time and made sure to open up any pieces that I felt restricted before getting started.  I broke the HSPU into sets of ten and then quick sets toward the end.  I finished the first 50 in 3:30.  I had to move my camera over to the rings, but I was able to get the 25 done in about 4:30.  Noticed that I was extending through the shoulders much better which allowed access to the hip.  Was rotating through well, but I think I will have to get used to it while bringing the hips lower on the body.  Also, I kipped each of the dips which I believe prevented my triceps from blowing up.  Moved to T2B where I did in 4x10 and then the last set in 6/4.  No real issues here, focus was to pull feet up with as little lat use as possible.  Rings were to low for dips, so I had to fiddle with them for a bit.  All in all I was very happy with the way the movements felt.  Good energy, and body felt very good afterward.

Training: 11/29/2013

HRV: 100 (+6/amber)
HR: 53

AM Training:
20min Z1 Airdyne/Run

Notes: Was supposed to hit a 35min Z1 session but I had to teach a class in the morning.  Felt good to get moving and my arms are less sore than yesterday.  Still can't straighten them without pain.

PM Training:
A. Power Snatch: build to a moderate single in 10 min (190, 205(too low))
B. Back Squat: 6 x 4,3,2,3,2,1 @20X0, rest 3 min (70,72,75,72,75,77%) (252,259,267,259,265,272)
C. Snatch grip RDL: 3 x 4-6 @4110, rest 90 sec (155,165,175)
D. Reverse Hyper: 2 x 15; rest 1 min (complete)

Notes: Went home and took a nap after the morning classes.  Ate and then went to the gym.  Rather than a long drawn out warm-up, I decided to get to the bar and hit mobility in between sets of snatch.  This allowed me to cut down the warm-up time and also reduce the total gym time.  My traps were REALLY sore.  I think it was from the touch and go hang power cleans from Wednesday.  Thankfully my forearms were feeling good.  Pull felt good, but I was a little late causing a little bit of the bump out on the bar.  Hit 190 for a an easy double and went to 205.  Hit it 3 times but was a little too low for a power snatch.  

Moved onto the back squats and these felt fast and easy.  Need to take what I have been doing on the 10sec eccentric training to rep work.  Snatch grip RDL smoked my lats.  Keeping the bar close and going right below the knee makes it much more difficult.

Finished off with reverse hypers (loosened up my back) and some calf and thoracic mobility.

Friday, November 29, 2013

Rest Day: 11/28/2013

HRV: 94 (+3/green)
HR: 57

Notes: I was up all night from soreness in my forearms and elbows from the pullups from two days ago.  I can barely straighten my arms.

Training: 11/27/2013

HRV: 91 (+8/amber)
HR: 55

AM Training:
A. Power Clean + Jerk: 1 rep every 45 sec for 12 reps - 85% effort (225x4,235x3,245x3)
B. HPC: build to a TnG 10RM in no more than 3 attempts (185,205,225)
C1. Bench Press: 3 x 3-5 @30X0; rest 20 sec (225,225,235)
C2. Ring Dips: 3 x amrap unbroken; rest 3 min (20,15,15)

Notes: Went up to Crossfit Boynton Beach and trained there.  Figured I get out a little bit and see some of the community.  Power clean and jerks felt good and I was focusing on not over-pulling on the power cleans.  No misses and jerks felt good.  Had a bet with Jason on the HPC and was able to hit my mark at 225lbs.  The limiter was my thumbs being able to deal with the pain of my finger nails being ripped out.  

Moved onto bench press and I was focusing on solid technique with shoulder in good position.  I don't know if it was lack of exposure or change in technique, but it felt heavy today.  Ring dips were okay, but I burned out quickly after the bench press.  Overall, I had a pretty good first session.
PM Training:
Row 500m@85%/rest 2 min x 7

Notes: Got to this second row workout in the afternoon.   Had pretty good energy going into it and since I really haven't done any aerobic work in a while, I didn't know what to expect.  After  a 1k row and then some mobility, I got to work.  Focused on solid strokes and keeping the stroke rate between 29-31.  The limiter was definitely the burning in my legs, but my lungs felt good.  Times were right there from when I was doing this in early October.  Felt good afterward.

Training: 11/26/2013

HRV: 83 (-6/red)
HR: 60

Gymnastic skill practice ~10-20' in warmup - your choice. Please send photo of HS from side and behind.

A. C2B: 20 x 5 unbroken for time (5:56)
10 min @85%:
AD 20 cal
50m Farmer's walk heavy
50m Bear Crawl (narrow as possible)
Result: 3 rounds + 20cals

Notes: Got to the gym and did a little circuit to get warmed-up that included wall balls, burpees, box jumps, and KB Swings.  I then played around with muscle ups and HS holds before moving onto the CTB pullups.  

I haven't done any kipping in weeks and I was a little out of rhythm.  Wasn't get the power I need to get the chest to the bar (breaking a bit from the midline as well?).

***In the following days the pronator on the top of both of my forearms and the inside of my biceps have been really tight and sore and have been keeping me up at night.  I was worried I might have rhabdo but I don't really have any others signs.  I suppose it was just too much too quickly without any build up (as of Friday).

Tuesday, November 26, 2013

Training: 11/25/2013

HRV: 89 (-15/amber)
HR: 58

AM Training:
A. Power Clean: build to a moderate single in 10 min (265 (failed 285x2)
B. BB Jump Squats: 4 x 6 @10X0, rest 75 sec (115,125,145,155)
C. Back Squats w/bands: 10 x 1 @20X0, 55%(bar weight); rest 75 sec (200lbs. + 2 purple bands)
notes-explode up

Notes: Felt pretty good warming up.  Didn't want to warm up too much as I didn't want to damper my CNS. Made sure my wrists were warm and then starting building to a heavy power clean.  Haven't lifted in quite some time so it was difficult to judge what was a challenge or not.  Hit 265 without much trouble and then jumped to 285.  Kept banging the bar out front and I couldn't stop the bar.  I think I was trying to over pull and ended up lying back and throwing the bar out.  Little frustrated, but I know the weight will come.

Moved on to the jumping back squats and built up from set to set.  Squat felt good, and I focus on being explosive at the top.  I have never done banded squats before but the set-up felt right.  It was tough at the top, but it didn't get really tough until the last 2-3 inches.  Focused on speed out of the whole.  Felt good.

PM Training:
9 min Versa-Climber HICT - high tension, HR~150-155
--2 min recovery--
9 min Row HICT - damper 10, low SPM, HR~150-155
-2 min recovery--
9 min Versa-Climber HICT - high tension, HR~150-155

Notes: felt good to breath a bit and sweat.  Was able to do the entire session with prescribed rest times.

Rest Day: 11/24/2013

HRV: 104 (+3/green)

Notes: all good in the hood.  Mobility and foam roll on calves and wrists.

Saturday, November 23, 2013

Training: 11/23/2013

HRV: 101 (+3/green)
HR: 51

A1. Strict C2B: 6 x 2-4; rest 105 sec (6x4)
A2. pHSPU: 6 x 3-6; rest 105 sec(6x6)
B1. One Arm DB Row: 3 x 6-8 @30X0, rest 30 sec b/t arms/90 sec after (90x8,8,8)
B2. Ring Dips: 3 x 20; rest 90 sec (3x20)

C. Strict MUs: complete 5-10 good reps, rest as needed (complete)

Notes: Felt good going into the gym this morning, though my hamstrings and glutes were a bit sore from yesterday's workout.  Did a longer warm-up of mobility and activation work (took longer because I was trying out some new movements).  Probably could have warmed-up the front delt a little more.  

No real issues on the strict C2B and I think I was hitting a little lower than last week.  pHSPU were a little more tough than last week with the increase in reps and sets but I was able to complete all reps.  Elbow position was better this week upon examination of film.

Single arm rows were performed with same weight as last week but I was able to hit the top of the rep range each time.  These are hit or miss sometimes based on whether it hits my rhomboids or biceps more. Did the ring dips on high rings for added instability.  Did all sets without kipping to isolate the chest and triceps more.  Felt good but can't achieve turnout (tight internal rotators?).

Since my inner triceps were roasted, I was only able to get three good reps each set.  Played around with some strict bar muscle ups, freestanding HS holds, and muscle up to free-stands.  

***Noticed that my wrists are really inflexible in the HS position.  When I turn them back and attempt a push-up, they get stuck.  I feel a pinching/catching sensation on the back of my wrist when in extension.

Training: 11/22/2013

HRV: 98 (-3/green)
HR: 54

AM Training:
25min Z1 Airdyne (complete)

PM Training:
A. Back Squats: 10 x 1 @, rest 3 min (10 sec negative - use ~80%RM) (285x2,287.5x2,290x2, 295, 300)
B. RDL: 4 x 5-7 @4010, rest 90 sec (185,205,225)
C1. BB Walking Lunge: 3 x 12 steps, rest 75 sec (185,215,225)

C2. Russian KBS: 3 x 20; rest 100 sec (90lbs.x3)

Notes: Completed the airdyne in the morning after grabbing some breakfast.  I wanted to train really badly over the last few days so this was a real tease.  I have been bored out of my mind not being able to train, but this is what my body needs and it is a mental test to see if I can handle lower training volume.

Felt good warming up for the afternoon training session.  Did a bit of rowing and then dynamic mobility before getting ready for squats.  Made sure my ankle were warm as well as my tight hips.  After a few sets of squats everything was running smoothly.  Squats felt good and I didn't have any discomfort in my lower back or knees.  Hit 10lbs. more than last week on the squats and it was too challenging.  I hope these tempo squats pay dividends later on.

For the RDLs, I have noticed that I end up disconnecting if I go too low.  I decided to cut the movement off right below the knee and keep the lats engaged.  The high hamstring and glute were working hard here with a neutral hip position.

BB lunges were heavier than last week.  I stupidly did my first set on the hard wood and bruised my left knee.  This caused me to do a 2-3 second eccentric each rep and blew my hamstrings and lower glutes up.  KB swings felt good and my focus was to keep my hips neutral while driving with the glutes.  Felt good after the workout and did a little bit of light mobility.

Rest Day/Recovery 11/20/2013-11/21/2013

HRV:102 (+20/green)
HR: 51

HRV: 101 (-1/green)
HR: 52

Notes: Since I bumped my final Wodapalooza Tester up to Tuesday, I am taking 2 days to recover and then getting back to training on Friday.  The priority for this cycle is to increase my back squat and to do that I have to eat and recover properly.  Only about 6 months left to regionals.  HRV is back to normal the day after the last qualifier.  Anxiety about competing????

Wednesday, November 20, 2013

Training: 11/18/2013

HRV: 92 (-9/green)
HR: 58

A. Back Squat w/ Chains: 10x3 @ 30x0; rest 60sec (205lbs. + 80lbs. chain)
B1. Side Step-ups: 4x8-10 @ 31x0; rest 30sec; 90sec rest (20lbs. x4)
B2. GH Raise: 4x5-7 @ 3010; rest 90sec (20lbs.x4)

Notes: Squats felt good today.  Building up, I knew they would be tough, but I was able to keep good tempo and technique stayed sound.  Went up to 20lbs. this week on the step-ups.  Focused on keeping hips in a neutral position and not initiating the drive out of the bottom with the lower back but with the legs and then finishing with the hips.  GH raises weren't too bad though I was breaking midline again.

Sunday, November 17, 2013

Rest Day: 11/17/2013

HRV: 102 (+1/green)
HR: 49

Notes: Even though I didn't get a great night's sleep, my HR when waking was much lower than this week.  Also, HRV was green again.  Overall stress/anxiety levels are down.

Training: 11/16/2013

HRV: 101 (+13/green)
HR: 55

A1. Strict C2B: 5 x 2-4; rest 105 sec (5x4)
A2. pHSPU: 5 x 3-6; rest 105 sec (5x6)
B1. One Arm DB Row: 3 x 6-8 @30X0, rest 30 sec b/t arms/90 sec after (90x3x6)
B2. Ring Dips: 3 x 20; rest 90 sec (3x20)
C. T2B: 3 x 20; rest 60 sec (20,20,15+5)

Notes: Went out last night and ate like a pig, filling up on tons of sushi.  Got a restless night's sleep but woke up feeling pretty good.  

****I think I am getting a hold of what is causing my HRV to be on the fritz....anxiety.  I am beginning to think that even when I sleep, or get a good night's sleep, that I am still anxious at times.  This is why I will wake up with my heart rate through the roof.  While other night's, I will get sub-optimal amounts of sleep and feel much better.  My mindset doesn't have to be, "get to sleep", it just has to be, "relax and enjoy some rest."

Got to the gym early and hit my upper body workout.  I have to find a warm-up that gets my chest warm.  It is just really difficult to get that warm and it impedes the effectiveness of my mobility prior to workouts.  CTB went well today.  Need to open up the wrists a little more.  HSPU felt good and I kept in good body position the entire time and didn't have too much finishing the reps.  SA rows sucked.  Tempo was tough to hold but I focused on maintaining good posture and moving the scap along the rib cage.  Ring dips were tough because my ant shoulders were tight.

Didn't warm up the hips and shoulders too much before getting into the toes to bar.  Hit the first two sets unbroken but my grip and hip flexors fatigue on the third said, so I broke it into two sets.

Training: 11/15/2013

HRV: 88 (+2/red)
HR: 60

AM Training:
30min Z1 Airdyne (dismount every 5min and perform 1min of mobility on shoulders)

PM Training:
A. Back Squats: 10 x 1 @, rest 3 min (10 sec negative - use ~77%RM) (277.5x2, 280x2, 282.5x2, 285x3, 290)
B. RDL: 4 x 5-7 @4010, rest 90 sec (185,185,195)
C1. BB Walking Lunge: 3 x 12 steps, rest 75 sec (185,195,205)
C2. Wallballs: 3 x 30 unbroken; rest 100 sec (complete x 3 UB)

Notes: HRV is still out of whack but I got a good night's sleep so I decided to train today.  Hit the AM training at 10am and got my shoulders loose.  Felt okay after this workout. 

Came back and did some personal training in the afternoon before warming up for the second workout at 4pm.  Did some mobility and then built up to my working weight.  Bar felt heavy on the 10sec eccentric, but as I got into it the weight felt lighter.  Built up slightly and was able to hit 290 with good speed on the concentric for the last set.  

Moved onto the RDLs and those felt good.  Worked on keeping the midline stable and not overextending as I got into a vertical position.  Moved to walking lunges and again, worked on keeping the hips neutral and driving through my heel to extend my hip.  Wall balls felt good and I focused on driving the hips through and not over-extending.  Overall felt good before, during, and after the workout.

Thursday, November 14, 2013

Rest Day: 11/14/2013

HRV: 86 (-2/red)
HR: 62

Notes: Don't know what it is but my HRV has not been the same since the competition on October 26 (about 3 weeks ago).  Perhaps it's the change up in training, but I am hoping it is not an adrenal issue from competing.  I will give it some time and be diligent about controlling stress and getting plenty of sleep.

Training: 11/13/2013

HRV: 88 (-6/amber)
HR: 60

AM Training:
Snatches (155lbs.)
Ring Muscle Ups
Time: *:**

Notes: Got a good night's sleep last night and was feeling jazzed up upon waking.  Got to the gym and warmed up with some mobility before building to a moderate double in the snatch quickly (195lbs.).  I then dropped down and did TnG sets into 3 muscle ups to prime the pump.  Snatches felt very good during the workout, but the muscle ups burned out a bit as my grip and hips drive started to go.  Two high CNS movements tend to effect each other negatively for me.  Overall I didn't miss a rep which was a goal of mine going in.  I can't see going any faster on this workout right now, especially since aerobic power isn't a priority of mine now.  My lungs are still burning after these kinds of workouts.  Maybe the drop in temperature is affecting me?

PM Training:
12min HICT on Rower (2,824m)
-rest 3min
12min HICT on Versa Climber (completed at 30 s/m)

Notes: Rower felt good and it gave me a chance to work on some technique.  Got shaky on the versa climber but made it through.  Felt good afterward with a good amount of energy.

Wednesday, November 13, 2013

Training: 11/12/2013

HRV: 97 (-/green)
HR: 56

15min AMRAP @ 85%:
10 T2B
30 Double Unders
400m Run
Result: 5 rounds + 10 T2B + 30 Double Unders + 200m

Notes: Felt pretty good going into the gym today.  Warmed up with some running and mobility and then got to work.  Today was my first opportunity to start implementing some of the changes that I learned at the movement seminar this past weekend.  T2B felt great.  Double unders felt good, but my heart rate and breathing were very high.  Conditioning isn't what it was 2 weeks ago, but it's not the focus at this moment.  I just hope to be conditioned enough to make it through the Wodapalooza qualifiers.

Tuesday, November 12, 2013

Training: 11/11/2013

HRV: 97 (-6/green)
HR: 56

AM Training:
A. Power Snatch @165lbs: 20 reps for time
Time: 4:03

Notes: Felt pretty good this morning.  Got to the gym and worked on some mobility before quickly building up to a touch and go set of 5 with 145lbs..  I then started the workout.  Went with 5 unbroken reps to start for two reasons: 1. I wanted to know how that would feel if I had to do a workout with a bunch of heavy-ish power snatches 2. I thought getting a nice chunk out of the way early would be beneficial to my overall time.  Didn't feel too winded after the first 5 and then went with a double.  I think overall the limiter was just my ability to keep the bar close.  I need to focus on getting my hips in a better position if I am going to be doing singles.  If my hips are too high in the start, it makes it more difficult to get the bar in close and not have to lean back.  Starting breathing heavy in the middle area but it didn't limit me.  Felt good afterward.

PM Training:
A. Back Squats w/chains: 10 x 3 @30X0, rest 1 min (80lbs. + 200lbs. of weight for all sets)
notes-chains=30%1RM; 47%1RM on bar. (or, load as close to 77% as possible)
B1. Side Step-Ups: 4 x 8-10 @31X0, rest 30 sec b/t legs & 90 sec after (15lbs./hand x 4sets)
B2.  GHD Raises to parallel only: 4 x 4-7 @2120; rest 2 min (15lbs. for all sets)
notes-keep ribs down, pull up from dead stop @parallel. Adjust/weight as needed to fit rep range.

Notes: Came back in the afternoon for my second training session after eating.  Road to the gym with the windows up and the A/C off in order to get a sweat going to warm-up easily.  Warmed up my hips and calves before starting to load on weight.  Back squats felt good and I feel if I am diligent in warming up my calves, my squat feels a lot better.  Was able to keep speed high and the fatigue from lactate production was minimal.  Felt like I was getting some good work in.

Side steps ups were burning today.  Went with 18" of box and 15lb. DBs.  Was able to hold tempo and the focus was staying in good position and not arching at any point.  Felt good but quads and hams were burning.  GH Raises weren't too bad but still struggle in keeping body line tight.

Monday, November 11, 2013

Rest Day: 11/10/2013

HRV: 103 (+8/green)
HR: 50

Notes: I had a gymnastics workout programmed on Saturday but because of the Carl Paoli Movement Seminar, I skipped it.  Worked on muscle ups and HSPU at the seminar.  Good technical refinement.  Need to improve ankle mobility to get pistols!!!!

Training: 11/9/2013

HRV: 96 (-7/amber)
HR: 58

A. Wodapalooza WOD #1 (3 Hang Power Clean + 3 Front Squat + 3 S2O) (267.5lbs.)
A. Back Squats: 10 x 1 @, rest 3 min (10 sec negative - use ~75%RM) (245-280)
B. RDL: 4 x 5-7 @4010, rest 90 sec (155,175,185)
C1. BB Walking Lunge: 3 x 12 steps, rest 75 sec (135,155,190)
C2. Russian KBS: 3 x 15; rest 100 sec (90)

Notes: Today I had to do the Wodapalooza Wod #1 to get a score in.  I was feeling pretty fired up but I was scared about the jerks.  When I was building up I could tell my shoulders were tight, but they wouldn't budge.  Decided on going for it.  225 felt good so I jumped to 257.5 and hit it with decent jerks.  Jumped to 267.5 and hit the HPC fairly easily.  Front squats went well, and I knew I had a shot at hitting the 3 jerks.  All I focused on was dropping under and locking out.  I was shocked to hit the second rep so the third I just pushed, dropped, and prayed to hold on.  I overextended pressed and locked out the rep before dropping the bar and hitting two deadlifts ELATED.  My back was locked up for about ten minutes after this but I had accomplished something I didn't think I could really do.

Again my problem with this complex is that I don't have enough brain power to move after the front squats.  I need to train this weakness.

Back squats felt strong today.  Eccentric was tough and I felt my quads burning, but I held good form on all reps.  RDLs SMOKED my lats.  Keeping that bar close was tough.  The first two sets of walking lunges were too light, but the last set sent my butt into a full spasm (perfect).  KB Swings were good and focused on a strong hip drive.

Training: 11/8/2013

HRV: 103 (+8/green)
HR: 52

Wodapalooza Tech Work
20min Z1 Airdyne

Notes: I felt like complete dog crap warming up in an attempt to put up a number for the Wodapalooza qualifier so I called it there and decided to do some Z1 work.  Unfortunately I tweaked my SI joint building up and it got really inflamed.  I did some foam rolling and soft tissue work after but I hope it feels better by tomorrow.

Rest Day: 11/7/2013

HRV: 95 (-/green)
HR: 58

Notes: Had a double yesterday but pushed the afternoon recovery work to today.  Did not feel too great today.

Training: 11/6/2013

HRV: 94 (-5/green)
HR: 58

A. Wodapalooza Complex (3 hang power cleans + 3 front squats + 3 S2O) (245, 267.5(f), 257.5 (f))
B. Strict CTB: 20 Perfect reps (complete in sets of 5)
C1. BB Recline Rows: 3x4-6 @ 30x0; rest 20sec (6x3)
C2. DB Bench Press: 3x10-12 @ 20x0; rest 20sec (60x3)
C3. Wall Balls: 3x35; rest 3min (unbroken x 3)
D. 20 Burpee Muscle Ups For Time (10 reps in 1:56-then stopped)

Notes: Man was today disheartening.  Got a pretty good night's sleep but I had a little anxiety last night so it wasn't the best night's sleep I have ever had.  I felt fired up going to the gym but my forearms and abs were crushed from the previous day's workout.   Built up in the complex but I found the jerks especially tough after the 3 front squats.  It wasn't that my upper body was fatigued but more of the fact that my brain couldn't fire and move my body!

Need to work on front squat to split jerks******

Went after it on 267.5 (missed the first jerk) and 257.5 (missed the final jerk).  I felt completely depleted afterward but pressed forward in the workout.  I was in a time crunch so I buzzed through the CTB but I noticed the collar bones were the contact point, not the sternum.  Moved onto the small circuit and that felt surprisingly good despite the fact that my CNS was fried.  All wall balls unbroken without much breathing trouble.  

Moved on to the burpee muscle ups and 10 reps in my HR was through the roof and I was really having to dig in for a relatively easy movement.  Rather than go to a place that I though would have no benefit for me, I called it.

Not feeling very good after the workout today.  I have a very bad taste in my mouth and I know I am going to have anxiety about this workout until it is over.  Need to remind myself that it is just a workout and it does not define me.....

Training: 11/4/2013

HRV: 103 (+3/green)
HR: 49

A. PSn + OHS + Hang Snatch + Snatch: 5 x 1+1+1+1; rest 3 min (165,175,185,195,200)
B. Back Squats w/chains: 10 x 3 @30X0, rest 1 min (80lbs. in chains and 185lbs. on bar)
notes-chains=30%1RM; 45%1RM on bar. (or, load as close to 75% as possible)
C1. Side Step-Ups: 4 x 8-10 @31X0, rest 30 sec b/t legs & 90 sec after (20lbs.)
C2.  GHD Raises to parallel only: 4 x 4-7 @2120; rest 2 min (15lbs)
notes-keep ribs down, pull up from dead stop @parallel. Adjust/weight as needed to fit rep range.

Notes: Felt really good today.  Focus was initiating the second pull early.  I had some thoughts in my head about what I might be able to do, but  I really wanted to feel it out.  Tried for 205, but missed the hang snatch.  I think the grip limited me here.  

I was very pleased with hitting the last 200 because of the catch positions on the last snatches.  I really had to bury them so it put my shoulder and ankle mobility to the test.  

Moved onto the back squats with chains.  I felt by the 4th set, it was getting challenging and I started feeling a building of lactate.  

Didn't know the technique for the DB side step ups but I knew the focus was going to be glute activation.  I definitely noticed that my left ankle restricted my ROM and caused a bit of patellar pain.  I did a better job this time of keeping my hips in line on the gh raises but the hamstring burn wasn't quite as bad as last time.

Friday, November 8, 2013

Training: 11/5/2013

HRV: 99 (-3/green)
HR: 53

8min AMRAP:
30 T2B
100 Double Unders
Result: 2 rounds + 30 T2B + 50 Double Unders

-rest 5min

7min AMRAP:
10 Burpee Box Jump Overs (20")
Airdyne 15 cals
Result: 3 Rounds + 10 BBJO + 11 Cals

Notes: Going into this workout, I didn't have much motivation to go hard.  I had a hard time warming up and I didn't really have a plan of attack.  I wanted to listen to my body, and push the pace if I could.  Hit the first set of T2B in 20/10.  I think I could have gone unbroken here but I didn't want to fatigue my grip and effect my double unders.  Chopped up the double unders so that my shoulders wouldn't fatigue.  Overall I learned some things about my T2B and double unders for future workouts.

For the second tester, I tried to replicate more of a "game" pace on the burpee box jumps so I could get used to the feeling of high breathing and high fatigue.  The airdyne went slower than I would have liked but the BBJO fatigued my quads.  Need to get better at these "interference" workouts where body parts are overloaded.

Didn't have much to give today, still recovering from competition I suppose.

Wednesday, November 6, 2013

Rest Day: 11/3/2013

HRV: 100 (-1/green)
HR: 53

Notes: Triceps are a little sore but overall feeling good.

Training: 11/2/2013

HRV: 101 (+2/green)
HR: 53

A. AD 25 min @Z1 - dismount every 5 min and do ~1 min dynamic mobility (complete)
B. Push Press + Push Jerk + Split Jerk: 5 x 2+2+1; rest 3 min - build (185,205,225,245,225)
3 rounds @80%:
amrap HSPU
50 DUs
3 Rope Climbs
400m Run

50 HSPU For Time:
Time: 2:11

Notes: Went to the gym early on Saturday morning to hit this workout.  I didn't have much time so I got right to work.  Airdyne felt easy but afterward I really couldn't get my shoulders as warm as I would have liked them.  For a morning session I was feeling pretty sharp though I believe my lats were restricting me from getting a good elbow lockout.  I like this complex because it gives you confidence in getting back under the bar quickly, though the triceps fatigue and the lock-out because more difficult.

I ran out of time for the aerobic work so I did 50 HSPU for time instead.  I haven't done this in over 6 months or so but I PR'd by 2 minutes.  

Monday, November 4, 2013

Training: 11/1/2013

HRV: 98 (+9/green)
HR: 53


A. Wtd C2B Pullup: build to a max (30lbs.)
B. TnG Power Snatch: 4 x 4; rest 2 min (145,160,170,180)
C. Back Squats: 5 x 1 @, rest 3 min (10 sec negative - use ~70%RM) (255,255,265,275)
D. BB Walking Lunges: 3 x 12 @30X0, rest 75 sec (95,105,115)
E. One Arm DB Row: build to a 6RM/arm @30X0 (elbow high) (90lbs./side)
F. Strict C2B Pullups: complete 15 perfect reps (stop if good scap position can't be maintained.)

Notes: Hit this workout in the afternoon since my morning was busy.  Felt good going into the workout.  Most of the soreness was gone from last weekend.  The hardest part as usual was the top of the ROM on the CTB but I think this is a 10lb. PR for me.  Hitting the shoulder mobility ahead of time definitely helps.

TnG power snatches felt strong.  I felt really fast and I could tell the week of recovery work has helped.  I wish I could feel this fast and strong all the time!  Triceps are still a little tight so a good lockout was tough.  

Back squats felt good.  It felt like my quads were going to explode on the eccentric but I didn't have too much trouble getting up each time.  I think I could have gone heavier but kept it right around 70% 1RM.

BB walking lunges felt light but I kept it relatively doable so I could keep tempo and focus on good form.  Was short on time so I grabbed the 90lb. KB and cranked out 6reps/side on tempo and called it there.  With SA rows, I am unsure if I start to rotate my torso.  Felt these reps were "strict" so stayed there.  Performed the 15 reps in 3 sets of 5 with short rest times.  Feels like at the very top I force my chest to the bar.  I will have to check film to see what's up there.

Saturday, November 2, 2013

Training: 10/31/2013

HRV: 80 (-15/amber)
HR: 60

5 rounds**:
20 Wallballs 20lbs
Run 200m
30 DUs
15 Burpees
Row 250m
--rest 5 min b/t rounds--
**do the workout in this order your 1st round. Each following round, change up the order of the exercises. Record time of each round, the order of the exercises, and any limiters noted. (don't simply start on a different exercise each time and go down the list - make a completely different order)

Notes: Wasn't feeling very well going into this workout.  My lungs were still hurting from the mixture of cold air, heavy breathing, and smoke from the competition last weekend.  

Warmed up with a short round of the first 

Wall balls were tough during all sets but they were even more difficult because my quads were still sore from the weekend.  Running felt good and I felt like I could push.  Burpees were consistent throughout though my heart rate did elevate during them.  

I found that when movements were back to back on the quads my heart rate got much higher.  I think this is a limiter in general for me. 
Good amount of lactate production during this workout so I was a bit foggy afterward.  

Training: 10/30/2013

HRV: 95 (-6/green)
HR: 57

A. Power Clean + FS + Jerk: 5 x 1+2+1; rest 3 min - 80% effort ()
B. Speed Front Squats: 6 x 2-3; rest 90 sec - 65-70%RM (200lbs.)
notes-explode up each rep, terminate set if bar speed slows noticeably
C1. Good Mornings: 3 x 6-8 @3110, rest 2 min (115 x 3)
C2. GHD Raises to parallel only: 3 x 4-7 @2120; rest 2 min (Bwt, bwt, 10)
notes-keep ribs down, pull up from dead stop @parallel. Adjust/weight as needed to fit rep range.

D. Reverse Hyper: 2 x 15-20 @1010, rest 90 sec (skipped)

Notes: Finally fired up to train.  Triceps were still sore, but my legs felt better.  Focused on accelerating the bar off the ground.  From there, I kept the upper back tight and worked on speed throughout the squat.  Split jerks felt solid.  Haven't done good mornings in a while so focused on good form.  Felt my lower back working hard to stay straight.  First set of GH raises I wasn't keeping my hips tucked.  I then thought of staying tight and then just using the hamstrings and I better success.  My hamstrings were tight after so I know I am going to be sore.

Tuesday, October 29, 2013

Rest Days: 10/27/2013-10/29/2013

Taking a few days rest to get my body back in order.  Looking to get back in the gym in Wednesday.

Iron Curtain IV

Event #1:
5RM OHS (must start from snatch, area is 4'x4'

Result: 225lbs.

I think I got an hour of sleep last night but I was relaxed in total darkness for 9 hours. Counting the breaths of my girlfriend helped me fall asleep.
It was 58 degrees Saturday morning so getting warm was a bit of a challenge. Got up to 185lbs. in the pits then went out at 205. Hit that, then rested a minute for trying 225lbs. (my previous best). Hit it the first time, barely inbounds and squatted it 4 times for a 5RM of 225lbs.. Happy with that so cut it there.

Event #2:
AMRAP 14min:
3 Rope Climbs 15' *
10 Deadlifts (315/213; belts are ok)
20 Handstand Push-ups (36" wide, head to floor both men & women)
30 Box Jump Overs (24/20)
40 One Arm Dumbbell Snatches (55/35; total reps)
550 m Run

Result: 1 round + 3 RC + 10 DL + 20 HSPU + 30 BJO + 17 Snatches

Was not feeling good before this event. Energy was low and felt lethargic. Didn't do caffeine before this one because I didn't want my heart rate to elevate though the mood effect that caffeine has on me made me question my logic. No problem on the first set of rope climbs but deadlifts were pretty heavy. Solid plates so almost no bounce off the ground, but went unbroken. Unbroken on HSPU though I paused a couple of times to allow for my HR to go back down. I was a bit behind after this but I knew I would make up ground on the box jump overs and run. BJOs were fast and was caught up quickly before the snatches. Snatches weren't too bad though they had my HR jacked. Headed out the door with 4 people ahead of me but I soon caught and passed each one of them. Got back inside and went right to work on the rope climbs though I was already red lined and had 6 minutes left in the workout. Back to deads where they were much heavier than last time. Couldn't get my hips down at this point and my back started to lock a bit. Went two sets on HSPU because of tricep fatigue and then moved to the BJO. I didn't have a number to shoot for so I just churned away and milked the clock for all it was worth. Every set of BJO sent my heart rate through the roof all over again. Just had to deal with the pain. Got 17 DB snatches to finish and placed 4th on the workout. I was crushed afterward and wondered if I smoked my back for good. I was really fatigued too and afraid that I had blown my load for the day. Fortunately, after lying down on the shade and taking in some carbs I was feeling MUCH better and my spirits started to turn.
Event #3:
"Lift up Luke"
5min AMRAP:
4 Power Cleans (155lbs.)
24 Double Unders
10 Pullups
Result: 5 rounds + 4 Power Cleans
I felt very confident going into this workout with the worst behind me and weights feeling light in warm-up. I was placed 10m away from the pullup rig so walking over after double unders took 5-7seconds both ways. This cost me at least 30seconds in the workout that was only 5 minutes long. Finished in 10th place, but 3rd place was only ten reps ahead of me (on double unders). Just the luck of the draw I suppose, but I didn't let it effect me.
Event #4:
7min AMRAP:
5x12' HS Walk
50 Wall Balls
AMRAP Muscle Ups
Result: 24 muscle ups
I was fired up for this one and I knew the only limiter would be how my triceps would feel after the volume before. Unbroken on HS walks and two sets on wall balls so I didn't fry my triceps. Only one miss at the end going for 25 reps. Didn't really have a number to shoot for but finished 3rd on the workout
Event 5:
10min AMRAP:
Thrusters 135lbs. (5 burpees EMOM)
Result: 66 reps
On paper, I knew that this workout would be horrible, and that I was at no advantage on something like heavy thrusters, but recently my mind has changed on them with the cycle we did with front squats. Was thinking about doing 10s for as long as I could, but reduced to 7 in the pits after some warm-up sets. I was able to hold 7 for the first 7 minutes, then went 6,4 and 7 on the last (no rep on the 8th). I won this event and it sent me from 5th to 3rd and a spot on the podium. I was in tears after scrolling down and seeing my name in third. I couldn't have been happier with the way things went.
I know there is work to be done. I want to push the number up on my squat and deadlift and olympic lifts in the next 6 months but metabolically and skill wise, I think I can hang now. Well, I think the 100s type workouts are still suck-fests for me too, that needs to get better (ie lower back endurance). I am thinking of starting back up on Wednesday for real (tomorrow some more active recovery).

Training: 10/25/2013

HRV: 94 (+1/green)
HR: 54

A. Hang Power Clean: 3x5; rest 60sec (light and fast) (185lbs.)
B. Box Jump Overs: 3x6; rest 30sec (24")

Notes: Stopped by at Crossfit Kingspoint on the way up to the Iron Curtain to hit my workout.  Felt good to get out of the car and move around.  Bar felt light and my body felt good.

Friday, October 25, 2013

Training: 10/24/2013

HRV: 92 (+5/amber)
HR: 58

A. OHS: Build to Moderate 5 (195lbs.)
B. HSPU: 3x15; rest 30sec
Row 2k @ 85% (7:22)
-rest 3min
Run 1mile @ 85% (6:33)
-rest 3min
Airdyne 5min @ 85% (110cals)

Notes: Took yesterday off because my HRV was red.  Today it was amber so I decided to train.  I have been having low HRV numbers all week and its most likely from the building anxiety of competing this weekend.  Felt good warming up and I was excited to train.  Made sure to warm-up my shoulder and wrists well before getting into overhead squats.  Need to make sure to lock the elbows out in the OHS and let the shoulders sink in.  HSPU felt great today.  Need to keep the knees close to the chest during the kip.

Moved onto the aerobic work and started on the 2k row.  Held between a 1:50 and 1:52 and kept it at 85%.  Run felt good as well, though my legs were pretty shot from the row.  Finished off on the airdyne and hit right around 22cals/min.  Felt like I could go another gear on all of the modalities which is a good sign for Saturday.

Wednesday, October 23, 2013

Rest Day: 10/23/2013

HRV: 87 (-5/red)
HR: 61

Notes: Had some major anxiety issues last night while in bed.  I totally psyched myself out.  It is amazing how powerful the mind is to keep me up at night.  I wish I could just shut my mind off and go to sleep.

Training: 10/22/2013

HRV: 92 (-10/amber)
HR: 57

A. Alt EMOM for 20 min:
odd - 2 Strict C2B
even - 12' HS Walk
B. Rotate EMOM for 9 min: (3 x thru)
min 1 - 50 DUs
min 2 - 15 KBS 53lbs

min 3 - 15 Box Jumps 20"

Unbroken on all HS walks and C2B felt good.  Need to warm-up shoulder thoroughly before the events on Saturday so I am not fighting myself with mobility restrictions.  Second emom felt good though KB Swings are just slow and painful.

Felt like I got a good night's sleep last night.  Maybe I having an underlying cold?  Maybe under-eating on carbs effecting my sleep.  I have been waking up at 3am each of the last couple nights and not getting to bed for a few hours.  I will up the carbs later in the day to see if that helps. 

Training: 10/21/2013

HRV: 102 (+2/green)
HR: 52

A. Snatch: 6 x 1; rest 2-3 min (175,195,205,175,175)
B. C&J: 6 x 1; rest 3 min (245,255,270,245,245)

C. Front Squat: 3 stage protocol (295,215,245,260, 145 speed sets)
(on A&B, build from 80% to 87-90% by the 4th set, then step back down for the final 2 sets)

Notes: Hit this workout in the afternoon after I went to swim in the ocean in the morning.  I have been leaving the bar out in front recently so I was working on keeping the bar closer.  Apparently since I was leaving my arms stiff, this was preventing the bar from hanging close to my body.  Once I relaxed them, the pull improve drastically.  Lastly, I initiated my pull a little earlier allowing my legs to be the driving force and not the hips bumping the bar out.  Built up to 205 after missing a couple out front.  Went back down to 175 and hit a couple of solid singles.  Mixed in some OHS after catching to simulate the first event on Saturday.

Moved onto clean and jerks and realized my legs were still smoked from the workouts on Friday and Saturday.  I really don't mind at this stage, but I hope to have my legs back under me by Saturday.

Clean and jerks felt good though I have to remember to keep my arms more relaxed during the jerk portion.  Front squats felt good though my legs were tired.  Hit a solid single and then some tough drop sets.  

Hit some spinal decompression and ankle mobility after my workout.

Monday, October 21, 2013

Rest Day: 10/20/2013

HRV: 101 (+7/green)
HR: 54

Notes: going to hit a little BB work and mobility.  And eat....a lot.

Training: 10/19/2013

HRV: 94 (-7/green)
HR: 56

Event 3:
AMR in 5 min:
4 Power Cleans 155lbs
24 DUs
10 Pullups
Result: 5 Rounds  + 3 Power Cleans
--5 min recovery--
AMR in 5 min @85%:
10 Burpees
10 cals AD
Result: 4 rounds + 3 Burpees
--5 min recovery--
Run 150m
Result: 4 rounds
--5 min recovery--

Row 5 min @85%
Result: 1327m

Notes: Worked early today at our 5th annual fight gone bad.  Didn't sleep well the night before so I pushed everything to the evening after eating and taking a nap.  Wasn't feeling it when I woke up but I knew I had to get the work in.  Building up to a tough touch and go power clean I felt my technique was a bit off and that my HR was high for the relative work load.  I kept this into consideration for all the workouts. 

The first workout is the 3rd event at next week's Iron Curtain.  I saw a video on mainsite of Chris Spealler hitting 6 rounds.  With Chris's shortened ROM on all movements, I thought that over 5 rounds would be good.  Limiter here was guts (had to poop) and grip.  I think a bit fresher and better mind send I can get back to the pullups on the round of 6.  The rest of the AMRAPs went well and I found a very nice groove for my kipping HSPU going unbroken on all 4 rounds without much of an issue.  Key was to keep the knees close to the body to prevent me from falling off the wall.  Row felt good at the end holding a 1:52 avg.

My lower back was inflamed going into today's workout but felt better afterward.  Need a solid day's rest.

Sunday, October 20, 2013

Training: 10/18/2013

HRV: 102 (+8/green)
HR: 54

AM Training:
3 x 3 slow Snatch Grip Sots Press from behind in warmup (complete)
A. Power Snatch: 3 x; rest 15 sec/3 min (165,175,185)
Deadlift @315lbs
Box Jump-overs 24" 
One Arm DB Snatches/arm 55lbs
Time: 5:58

Notes: Back wasn't feeling too bad today but my butt and hamstrings are really sore.  Made sure to warm-up shoulders, hips, and lower back well before getting into power snatches.  Snatches felt pretty good today though I was a little late on my pull.  I have to get my hips underneath me a little earlier so that I can use my legs to elevated the bar more instead up wipping back with my lower back.  No misses and I was able to hit 185 for 5 reps, something that was a struggle on Tuesday trying for 2.

Moved onto the tester.  Haven't done heavy deadlifts in a while so I didn't know how this would feel.  No real issue with the deadlifts but I definitely felt the effects from the deadlifts in Wednesday's tester.  The snatches definitely get your heart up but I feel comfortable being able to push through on that weight.  Did too many reps a few times but no matter, the effort was there.  Back wasn't too bad afterward.  

PM Training:
Event 4 (game day rules)
In 7 min:
60' HS Walk* - 12' increments, 1st must be done unbroken. 1 Burpee penalty for fractions.
50 Wallballs 20lb

AMRAP MUs in time remaining
Result: 26 Muscle Ups

Notes: Felt pretty good going into this workout and my goal was 30 reps.  Went unbroken on HS walks and then unbroken on the wall balls.  I planned on breaking them up but they felt easy so I decided just to keep going.  Took ten seconds rest and then got to the rings.  A little disappointed that with 4:20 on the clock I couldn't get all 30 reps, but that's life.  I think I was a little too aggressive with my swing and too late with my hips.  I will keep this in mind going forward.

Friday, October 18, 2013

Rest Day: 10/17/2013

HRV: 94 (-/green)
HR: 57

Notes: Lower back and but are really sore from the tester yesterday.  Going to the beach today to relax and eat extra food to get my weight back up.  Need a good couple of days coming up as I get geared up for the Iron Curtain next Saturday.

Thursday, October 17, 2013

OC Throwdown Workout #1

HRV: 94 (-7/amber)
HR: 57

OC Throwdown Online Qualifier Workout #1
14min AMRAP:
10 HR Bar Hopping Burpees
15 HR Deadlifts
20 Wall Balls
Reps: 237

Notes: Couldn't get to sleep last night in anticipation for the workout.  I got a few hours of sleep here and there so I didn't feel completely wasted but my brain wasn't sharp.

Got to the gym and did a bit of mobility, ran through the movements for one round and then got to work.  For me the result of this workout was already decided based on what my current aerobic power is.  For 14 minutes, and very simple movements its just about staying at that 90% and seeing how much you have left in the last 2 minutes.  I am very happy with the fact that my lower back held up nicely in this workout.  Three movements that tax the spinal erectors didn't really bother until the final couple rounds but it was all that bad.  Don't know how much more I had on this workout, though I failed the last rep after not bringing the bar back down from the top.  I am thankful that this workout is done with.

Training: 10/15/2013

HRV: 101 (-/green)
HR: 52

20min Power Clean Tech Work
3min AMRAP @ 90%:
7 T2B
7 No-Pushup Burpees
Result: 5 rounds + 7 T2B
-rest 2min
3min AMRAP @ 90%:
45 Double Unders
15 KB Swings

3min Row @ 90%:
Result: 856m

Notes: Thought that the OC Throwdown workout was going to be released today but it was coming out tonight.  Really sore from Saturday so I think it worked out for the better.  Hit a little power clean tech work and then went to the AMRAPs.  Felt good to breath and work out all the kinks.

Training: 10/14/2013

HRV: 101 (-/green)
HR: 51

3 x 3 slow Snatch Grip Sots Press from behind & in front in warmup
10 reps Bridge Stretch @2 sec each (I'll send video)
A. Power Snatch: 4 x 1.1; rest 10 sec/2 min - 85% effort max (175,180,185,185)
B. Push Press + Push Jerk + Split Jerk: 3 x 3+2+1; rest 2 min - moderate (195,205,215)
C. AD 30 sec @97%/rest 2:30' x 3 (cals: 27,28,33)
D. AMRAP in 5 min:
Run 150m

35 DUs
Result: 4 rounds + 75m

Notes: Body was a bit sore, but overall I was feeling good.  Left shin was tight as were my traps.  Didn't do too much mobility because I was too sore.  Power snatches felt a bit off today so I stayed a bit lighter to get solid reps in.  Shoulder complex was good and I felt like I was getting the bar back.  Airdyne sprints went well.  I felt I could keep a very high wattage each time without going too lactic.  The last one hurt though and I was feeling it in my quads during the short tester.  Legs were still dead from Saturday's run.

Wednesday, October 16, 2013

Rest Day: 10/13/2013

HRV: 101 (+10/green)
HR: 51

Notes: Today I start my bulk phase.   I am going to start upping the protein daily and track weight, body comp, sleep etc..

OPTathlon 2013

HRV: 91 (-9/amber)
HR: 56

Event #1:
In 10min:
Max Clean and Jerk (285)

Event #2
In three attempts:
Max standing triple jump (26'4")

Event #3
500m Row
rest 90sec on rower
500m Row
Results: 132.1/132.1

Event #4
3min AMRAP:
1 CnJ @ 60% of Max CnJ (170)
3 No Jump Burpees
2 CnJ
Result: 40

Event #5
In 3 attempts:
Reverse Shot Toss (38'10")

Event #6
3k Run
Time: 11:51

Notes: Weighed 175lbs. this morning.  Had trouble getting to sleep and for that reason I wasn't 100% sharp waking up.  I knew this would effect my CnJ but I was hoping for something over what I did last year (280).  I hit 285 and then missed 295 (couldn't stand with clean), and also 290.  I was definitely frustrated after this but I knew there was a lot more to go.

Moved onto the triple jump after about an hour rest.  I haven't been able to practice the triple jump because it bothers my knees.  I warmed up with some bounding, then hit a few practice attempts before going for 3 scored attempts.  My third and final attempt was my farthest which tied last years mark.

After warming up with bounding, I made sure to hit 2x300m row sprints to get the lactate pumping for the row repeats.  Last year I went 1:33 x 2 so I wanted to hit something better this year.  First 500m went well and I was feeling good.  The question was, how should I attack the second sprint.  I went out faster than the first sprint figuring that I would burn out either way and the money in the bank that I could accumulate in the first 45 seconds could be the difference between a PR and blow up.  During the last 150m I knew I had a PR right in front of me which motivated and pulled me toward the finish line.  I was pretty wrecked for a good 10 minutes after but felt better after walking around and getting some fluids.

The circuit wasn't too bad.  Using 60% of 285 left me at 170lbs. (light relative to a lot of the other competitors.  I was shooting for reps in the 40s and hit it with a second to spare.  Quad fatigue from the rowing was the limiting factor.  

Went onto the reverse shot toss and hit a mark that was over 3 feet farther than last year.

Rested 45 minutes and then went to the track to hit the 3k.  I knew that this was going to hurt, but I was in pretty good spirits and my body was feeling good (much better than the year before at least).  Tried to stay at 1:35 splits for the 400s.  Last 1k was really rough and I was feeling the burn all over my body.  Thankfully my lower back didn't lock up but my heart almost exploded out of my chest.  Dug pretty deep for this one and was happy with the result.

Overall I improved a good amount on the metabolic tests but I need to get stronger.  I think under-eating (especially on protein) may be a contributing factor to my snail-like progress in my strength component.  I will track this over the next couple of weeks.