Sunday, December 21, 2014

Rest Day: 12/21/2014

Notes: Feeling good today.

Training: 12/20/2014

Training:
12 WODs of Christmas
1 100m Run
2 Power Snatches (135lbs.)
3 HSPU
4 Power Cleans
5 T2B
6 Alt. Lunges (28kg)
7 KB Swings
8 Mountain Climbers
9 Pullups
10 Wall Balls
11 Burpees Over Barbell
12 Goblet Squats
(done to 12 days of christmas)
Time: 27:08

Notes: Did our holiday WOD in the gym.  Pretty fun but my lower back locked up about half way through.  Kept intensity in check.  Movement felt good.  

Training: 12/19/2014




Training:
A. Gymnastic Skill - 15 min:
Flat Tuck Front Lever - 3-4 x 5-6 sec
Free Handstand skill work
Wall Press Straddle HS
PPPu w/hover - 2 sets\

B. Power Snatch: build to a TnG 6RM within 3 attempts (175lbs.)
--row 10 min easy once done--
C. 3 min Row Critical Power Test:* 
Max HR: 181 BPM
Avg. HR: 173 BPM
1min Post: 148 BPM
Bodyweight: 183.5lbs.
Avg. Watts: 358 watts


--rest 10-20 min once done-- (as needed)
D. AMRAP in 7 min @max effort:
10 cals AD
10 KBS 53lbs
Result: 7 Rounds + 10 Cals
+
10-15 min c/d

*Protocol for the 3min Critical Row Test
*Rower Set to 3 mins (Damper 6 Men, Damper 4 Women)
*Record Watts and Watt average every 20 seconds
*Athlete wears Heart Rate Monitor. Record Avg HR, Max HR, and HR 1 min post.
*Athlete is instructed to Row as fast as possible. Do not pace, every stroke is maximal.


(you'll either need to film the monitor for the whole 3 min, or have someone stand by you and record the wattage info every 20 sec. There should be 9 wattage data points. Send me all of the wattage + HR info, and also your bodyweight that day.)

Notes: Woke up early today so was a little fatigued going into training.  Hit some lever work and some tucked planche work.  Wrists are week and can't hold me up after a few seconds.  Went right from this I went into power snatches and built up quickly.  Hit 165lbs. with good tech so went to 175lbs..  Need to sit my hips on the way back down and drive with the legs a little better in order to save my back.  Rowed for 10 minutes and hit 30/30's to get ready for the row test.  Went as hard as I could and the pace dropped down to 1:21.  It creeped up to 1:46 after a minute and I was able to hold it there for the rest.  Leg power was the limiter.  Rested 10 minutes and then went into the 7min AMRAP.  Breathing felt great and I was pushing the power pretty hard.  Overall, a good training day.

Rest Day: 12/18/2014

Notes: Left elbow is bothering my a bit from jerks yesterday.

Thursday, December 18, 2014

Training: 12/17/2014



Training:
Jerk/Drop drill w/bar on back in warmup
A. Split Jerk: 10-15 singles - tech work (225-275 tech focus w/ pauses)
B. BB RFESS: 4 x 5-6 @30X0, rest 90 sec b/t legs (145lbs. x 4)
+
30-20-10:
C2B
Ring Dips
Time: 4:55

Notes: Still driving the bar out in front.  Need to figure out how not to lean back during the drive phase.  Worked on some pause jerks but still get leaning back as it gets heavier.  Also, I tweaked my left elbow.  I was feeling it in my front rack position.  BB split squats were tough but I focused on using only my front leg and having a natural squat.  Tester sucked.  Had to rush going into this and were a little off.  Ring dips were terrible.  Chest was smoked quickly.  Elbow was bugging me after as well.

Training: 12/16/2014

Training:
45-60min Z1
Paddling Boarding for 30minutes

Notes: Nice easy morning.

Monday, December 15, 2014

Training: 12/15/2014




AM Training:
A. Gymnastic Skill - 15 min:
Flat Tuck Front Lever - 4-5 x 5-6 sec
Free Handstand skill work
Wall Press Straddle HS
PPPu w/hover
+
B. Squat Clean: 2 sets of 1 rep every 20 sec for 15 reps; rest 3 min b/t sets (225, 245lbs.)
notes-add on second set if able
C. Back Squat: 4 x 4-5; rest 3 min (275,275,290,315(4)
notes-only last set tough
D. RDL: 3 x 4-5 @3020, rest 2 min (skipped)

Notes: Was crunched for time this morning so had to quickly get warm and get to work.  Hit some lever work and I figured out how to lower myself by unfolding from the lats.  I was able to stick a solid flat tuck today.  Worked some freestands but just not strong enough in my wrists, along with being tight in my shoulders.  

Squat cleans were feeling rough warming up, but thinking of the sit at the top when I am at the knee got me clean the bar like nothing.  Also, I adjusted my squat in the warm-up and I was in a much more upright position.  Started at 225lbs. and smashed it.  Jumped to 245lbs., as I have hit 240lbs. for 10 before.  Felt great, but the last 5 reps were rough.  Had to quickly jump over to back squat and started out at 275lbs. before going up to 315lbs. for 4.  Tough but felt great in the AM session.  Had to cut the RDLs due to time.  Thought it would be worth noting that I did 2x20 Reverse Hyper before and after my workout to.  Back feels great right now.

PM Training:
12-20 min aerobic warmup


5 min @max effort/pace:
10 cals AD
10 KBS 53lbs
Result: 5 rounds + 4 Cals
--3 min recovery--
5 min @max effort/pace:
Run 100m
10 T2B
10 DB Thrusters 35lb/h
Result: 4 rounds
--3 min recovery--
5 min @max effort/pace:
Row 200m
10 Burpees

--3 min recovery--
5 min @max effort/pace:
40 DUs
20 steps/leg Versa-Climber
Result: 4 rounds + 1 flight
--3 min recovery--
5 min @max effort/pace:
10 cals AD
10 KBS 53lbs
Result: 5 rounds + 7 Cals
+
10 min c/d

Notes: Got to the gym and hit 12min of run, row and airdyne.  First AMRAP was rough on the quads but it was a good first AMRAP since there wasn't too many moving parts.  Second AMRAP got a little dicey on the runs, but was able to do all T2B and Thrusters UB.  T2B felt fantastic.  Completely forgot about the third AMRAP.  Frustrated, but oh well, should have written it down.  No versa climber today so did 2 flights of stairs with sandbag on my back.  Double unders stunk today, broke a few times.  Second time through on airdyne/kb swing I did more reps, but it hurt.

Rest Day: 12/14/2014

Notes: Knee is bothering me from flag football yesterday.

Training: 12/13/2014

Training:
15 min aerobic warmup - include 2 x 3-5 reps of Pseudo Planche Pushups (straddle) w/Hover
+
10 rounds:
Row 1 min @80%
rest 20 sec
AD 1 min @80%
rest 20 sec
--3 min recovery when complete--
8 rounds:
Row 1 min @80%
rest 20 sec
AD 1 min @80%
rest 20 sec
+
10 min c/d

Notes: Warmed up with a mile run, then got to work.  Rowing felt great today and was holding between a 1:52-1:54 for all sets.  Airdyne was a little rough as the localized burn in quads kept me at around 220-240 watts.  Overall felt good and wasn't overly challenging.  Hit some planche work afterward and then played a flag football game in the afternoon.

Friday, December 12, 2014

Training: 12/12/2014





Training:
A1. Flat Tuck Front Lever: 4 x 5-6 sec, rest 105 sec (an extra set of this; start & end here)
A2. Back Squat: 3 x 3,1,4-6; rest 105 sec (315,345,302.5)
B. Squat Clean: complete 15 reps for time @your best weight from Monday (435 @ 240lbs.)
C. RDL: 2 x 4-5 @3020, rest 2 min (215lbs.)
+
21-15-9:
DB Power Snatch L 55lbs60lbs.
DB Power Snatch R 55lbs60lbs.
Ring Dips
Time: 6:09

Notes: First time working lever holds so it was a bit awkward at first feeling the muscles needed in order to move.  Feels like you need to "unroll" from your lats (the angle between the triceps and lat).  Tough to find the correct parallel point as well.  My scap retraction is very weak.  I was a bit nervous going into back squats since I knew my legs were sore from wall balls Wednesday but the squats felt really good today.  Smashed 315 for 3 and 345 for a heavy single before hitting 302.5lbs. for 6 (comeback). Probably had more in me too.  I have been working some knee extension work with a band before my training to activate my legs from the bottom and feel like I am driving with my legs.  I think it seems to be helping.  Squat cleans went pretty well today.  No misses and it took me just over 6 minutes to complete (one rep every 17 seconds).  Limiter here was probably my upper back and legs.  Need to catch with a tighter upper back and not worry so much about high elbows since I look disengaged in my shoulder girdle as I stand.  RDLs were heavier than Monday and felt.  Tester was rough.  Lots of burning, but pushed hard.  Ring dips were surprisingly challenging, I think because I was supporting a heavy dumbbell overhead.  Snatches weren't too bad and I think the limiter was just burning systemically.

Rest Day: 12/11/2014

Notes: Major soreness in between my L5-S1. Just wanted to spasm all day.  Probably feeling it from yesterday's pullups.

Training: 12/10/2014




AM Training:
Jerk/Drop drill w/bar on back in warmup
A. Split Jerk: 8-12 singles, moderate today unless feeling great (215-285 tech work)
B. BB RFESS: 3 x 5-6 @30X0, rest 90 sec b/t legs (135lbs. x 3 sets)
+
3 rounds for time:
35 unbroken Wallballs 20lb to 10'
25 unbroken Pullups
Time: 7:23

Notes: Sore from yesterday's muscle ups and HSPU so took it easy on the split jerks today and tried to figure out why I am driving the bar out in front.  Worked on the foot work and to my surprise I wasn't dropping straight down, this lead me to hit some paused jerks and realized that I was pushing the bar out in front with my arms.  I was trying to lock out, but I was driving forward.  Need to work on getting the head through maybe.  I think it is because I am scared of hitting my face and as a reaction I throw my head back.  Split squats felt pretty good but I have a hard time recruiting my glute on my left side due to tightness in my left ankle.  Tester was rough, especially on the forearms.  Grip stayed solid.  Needed to really rely on the legs during the wall balls.  Happy with how my pullups felt!


PM Training:
20 min light recovery Swim and/or Jog
Skipped

Training: 12/9/2014




Training:
10-15 min aerobic warmup - include 3 x 3-5 reps of Pseudo Planche Pushups (straddle) w/Hover
+
4 rounds:
Run 400m @80%
amrap MUs
rest 2 min b/t rds
+
5 min total rest once done
+
4 rounds:
Row 2 min @80%
amrap HSPU
rest 2 min b/t rds
+
7-10 min c/d - AD preferred

Notes: I think I ate too much protein prior to this workout because it was in my lower esophagus throughout this workout.  Muscle ups felt good and my focus was to land high in the rings.  Noticed on my HSPU that when I am aggressive in allowing my lower body to drive my upper body, I kick off the wall.  Very frustrating.

Training: 12/8/2014




AM Training
A.
Film & send Wall Press HS drill both straddle & pike
Test where you are at with a front lever hold. Try full tuck, flat tuck, single leg extended, straddle, half lay, and full. If you can hold a variation for 5 sec, stop & rest, then try the next one. Let me know what fails or film whichever one is ~your 5 sec max.
+
B. Back Squat: 4 x 3,1,3,1; rest 3 min (285,315,315,350)
C. Squat Clean: 3 sets of 1 rep every 20 sec for 10 reps; rest 3 min b/t sets (205,225,240)
notes-add each set
D1. RDL: 3 x 4-5 @3020, rest 1 min (205lbs. x 3)
D2. Strict T2B: 3 x 6; rest 1 min (complete)

Notes: AM Training session went well.  Can't seem to get enough lean on the press to handstand.  Legs don't want to stay straight either during straddle.  They don't just hang, they cramp in my hip flexors.  Only able to do a true tuck lever.  Legs were back from vacation and I made them work on the squats today.  Weights felt much more manageable on my back than last week.  Happy with hitting the 350lbs. with an RPE of about 8.  Squat cleans felt fair.  Happy with 240 without any misses.  RDLs are back and felt good.  Could feel how they allow me to stay over the bar in the right areas.  Strict T2B hurt my shoulders a bit along the biceps tendon.

PM Training:
7 rounds:
4 Power Snatches 115lbs
8 T2B
Time: 4:30



Notes: Great workout this afternoon.  Breathing felt great and didn't have any issues spilling over.  Grip was probably the limiter but once again my gas tank is inspiring.  Wasn't fighting the power snatches today, so that is good.  T2B felt more efficient as I went.

Rest Day: 12/7/2014

Notes: Knees are a bit sore from yesterday.

Training: 12/6/2014

Training:
20min Aerobic Warm-up
+
10min AMRAP Box Jumps (24"-step-down)
Score: 207 reps (85kg BWT)

Notes: Warmed up with 20minutes of run, row, skipping rope, and airdyne.  Stretched my ankles, calves and hips and got to work.  Limiter throughout was just quad burn.  Pacing was great and breathing felt good.  Never felt my heart rate spill over or breath too hard.  Just kept grinding and kept jumping up.  Happy with how this felt.

Tuesday, December 9, 2014

Training: 12/5/2014




Training:
A. Snatch: build to a max (205lbs., 227.5lbs.)
B1. Slideboard Lateral Lunges (wtd): 3 x 6/side, rest 1 min (40lbs.)
B2. Strict Pseudo Planche Pushups: 3 x 5-10, rest 1 min (10,10,10)
+
AMRAP in 10 min:
8 Strict Pullups
10 alt'ng Pistols
50' HS Walk
Result: 5 rounds+8+10


Notes: Went into this workout hoping for good things.  Built up to 227.5lbs. and just barely missed it.  The bar was just a hair forward today.  Feel like I am not able to drive with my legs off the floor.  Lunge felt good, as did the pushups.  Felt pressure in the front of the shoulder during the pushups.  AMRAP was ok.  Strict pullups were in sets of 4+2+2.  Alt pistols were good on the right and slow on the left with a few misses.  Did the HS walk in two sets each because I had to do out and back.  Overall I kept a solid pace throughout.  Need to increase speed on pistols.

Rest Day: 12/4/2014

Notes: Feeling good, need to get out of this rut.

Training: 12/3/2014



Training:
A. Seated Box Jumps: 3 x 5; rest 2 min
notes-jump to a high box from seated on another one (no countermovement)
B. Split Jerk (off blocks): build to a max (285lbs.)
C. MUs: amrap in 6 min (39)

Notes: Got into the gym and warmed up. Felt pretty fresh warming up but my legs were still just weak.  Seated box jumps felt explosive.  Split jerks felt okay but the weight was just heavy on my chest.  Hit 285lbs. then went to 305lbs. and missed.  Tried it twice then called it.  Worked on some behind the neck work after, and also some splits from behind the neck.  Muscle ups felt pretty good.  No misses and I think the pacing was very good.

Tuesday, December 2, 2014

Training: 12/2/2014

Training:
20+ min warmup
+
Row 5000m for time
Time: 19:21
+
10-15 min c/d

record peak & average HR (heart rate monitor was broken, noticed 4min into row.  Definitely didn't get over 170 BPM)











Notes: Hit this workout in the afternoon.  After the previous day's lack luster performance I was wondering how today would go.  Warmed up with a 1k row and then rolled out for about 5min perform hitting a few dynamic stretches and then got going.  Hit the first 1k at a 1:54 pace and then couldn't drop it lower than that.  Just didn't have the power.  Struggled to keep it around 1:56 for most.  No leg power.  I think the rowing that I have been doing was great aerobic endurance work, but just didn't help with speed and power.  Walked away from this and was recovered about 8min after.  Legs are sore and tired but other than that not too bad.  This is most likely a litmus test to see where I am currently at, but I was hoping to top my 2011 best 5k time trial of 18:52 (weighing about 172lbs.).  Oh well, moving on.

Training: 12/1/2014


Training:
A. Back Squat: Build to Max (335lbs.)
+
5min AMRAP:
Squat Clean and Jerks (165lbs.)
Result: 29

Notes: Felt pretty good warming up, but when I got to 335, I just felt stuck.  I think my CNS might have been down, but my legs were just not moving.  Went down and built back up and hit 335 and then called it there.  Moved onto the clean and jerks.  5 reps in, I could tell why my legs were working.  They were absolutely on fire, and I think it was from the wall balls on Friday, but I could be wrong.  I just chalk it up to a lousy training day.

Sunday, November 30, 2014

Training: 11/28/2014




Training:
A. Power Snatch: 10 fast singles @70%1RM, rest as needed (185-205)
notes-speed/tech focus
B. Back Squat: 4 x 2 @20X0, rest 90 sec - 60%1RM (225lbs.)
Notes-light, fast sets today
+
3 rounds:
8 MUs
24 Wallballs
Time: 4:28

Notes: Power snatches felt good at the top but I continue to feel disconnected off the floor.  Can't seem to figure out how to drive with my legs and keep the bar close.  Back squats were okay and felt pretty fast.  Need to keep hips low though.  Tester went well though I could have used my lower body more on the muscle ups, helping me to rotate through the rings easier.

Friday, November 28, 2014

Rest Day: 11/27/2014

Notes: Happy thanksgiving.

Training: 11/26/2014



Training:
A. Seated Box Jumps: 3 x 5; rest 2 min
notes-jump to a high box from seated on another one (no countermovement)
B. BN Split Jerk (off blocks): skill work, 7-9 singles (315lbs.)
C. Push Press: 2-3 x 3; rest 3 min (235,255(2), 255)
D. OHS: 3 x 5-7; rest 3 min (185x7,185x7,225x5)

Notes: My left tonsil was swollen so getting to the gym I was a little apprehensive.  Warmed up with the box jumps and they felt great.  Built up to about 42" with ease.  Hit extension, internal shoulder rotation, and flexion and my OH was feeling great! Decided to build up to a heavy single.  Hit 295 like nothing and jumped to 315.  Missed twice and then hit it for a 20lb. pr.  My misses were coming from me pushing back as I drove up.  That caused me to jump back slightly and be behind the bar.  Need to drive straight up and then back down.  Push presses felt a bit heavy, though I haven't done in them in quite some time.  Bar bath felt very good though.  OHS felt great after opening up my shoulders a bit.  The pecs were tight so getting the extension going was important.  Bar was sitting in the right spot the whole time.  185 felt great so bumped it up to 225 for 5 for the last set for a huge PR for 5 (about 20lbs.).  Tonsil was bothering me after the workout but I have all day tomorrow to rest.

Training: 11/25/2014

Training:
10 min warmup
+
HICT Row 15 min SR<17 b="" hr="">(complete. 3509m)

+
30 min Z1 work - your choice (20min Z1 Run)

Notes: Felt good on the row and had a breakthrough on my technique.  I was leaning too far back extending from my lower back.  After the leg drive, I finished with my upper body and hips.  The pace was significantly faster here and it felt much more sustainable. 

Training: 11/24/2014




Training:
A. Back Squat: 3 x 2 @20X2, rest 2 min (310,320,310)
Notes-try to add wt as long as bar speed is equal to or better than the prior weeks
B. Power Clean clusters: 3 x 1.1.1.1.1; rest 3 min - all sets heavy (235,235,250)
C. AMRAP in 7 min @max effort:
Run 150m
10 DB Thrusters 40lbs/h
10 C2B Pullups
Result: 4 rounds + 150m Run + 1 Thruster
--active recovery as needed--
D1. Slideboard Lateral Lunges: 3 x 10/side, rest 1 min (complete)
D2. Strict Pseudo Planche Pushups: 3 x 5-10, rest 1 min (complete)

Notes: Got in early and warmed up quickly before getting into back squats.  Squats felt pretty good today and tried out 310.  Speed was good there, so I bumped the weight up to 320.  The speed dropped off a bit so I went back down to 310 and the speed picked back up.  Power cleans felt much better today than last week.  Off the floor I felt much stronger.  Need to think drop the hips straight down while continuing up.

Man did the tester suck.  I probably ate a little too close to my workout and I cramping up about 3 minutes in.  Chest to bar felt good today, but running was just terrible.  Limiter was definitely gut pain.  Lunges felt better this time and I focused on being small.  Worked on my wrist mobility between sets and was successful in hitting real pushups.    

Rest Day: 11/23/2014

Notes: Body feeling good.

Saturday, November 22, 2014

Training: 11/22/2014

Training:
Dynamic Run warmup
+
Run 200m @85%*/rest 2 min x 12
+
10-15 min c/d

*runs should all come in at around the same time.

Notes: warmed up with an 800m and then hit 10 minutes of dynamic work before hitting these intervals.  Technique wasn't feeling the best but I was able to hold enough speed to keep the same pace as last week for all sets this week without over-exerting myself.  Calves were tight afterwards but overall not too difficult of a training session.

Training: 11/21/2014


Training:
A. Snatch: 7-9 singles, one every 2 min (185x3,195x5)
B. Back Squat: 3 x 2 @20X2, rest 2:30' (305x2,315x2)
Notes-Mon's weight or higher if bar speed good
+
10 rounds:
1 No Ft Rope Climb 14'
40 DUs
Time: 10:21

Notes: Reviewed some old lesson footage for the snatch and had some good ideas going into my training session.  Built up thinking about keeping the shoulders right where they are and not readjusting until my legs were fully extended and the bar was being swept back the entire time.  As I built up, I found huge success in my pull and everything was clicking.  Kept the weight at about 85% and just worked consistency.  Moved onto back squats and my mobility in my hips and ankles was feeling very good.   Stayed back through my heels and was able to access the glutes.  First two sets felt good, so I bumped the weight up to 315lbs. for the last two sets and was able to hit it with good speed.  

Moved onto the tester and my thought was to not over-rest for the legless rope climbs.  Tried to keep consistent on the minute but faltered in the middle.  Pretty happy with how this felt.

Rest Day: 11/20/2014

Notes: Continuing to work on ankle flexibility and should mobility.  Fighting internal rotation of my shoulders during overhead.

Training: 11/19/2014



AM Training:
Run 25 min @Z1
Complete

PM Training:
Triple Unders: 10-15 min practice in warmup
+
A. BN Split Jerk (off blocks): skill work, 10-15 singles (265-285)
B. 5 sets:
5 pHSPU (strict)
10 alt'ng Pistols + 36lbs
15 Ice Cream Makers
rest as needed
Completed 3 sets + 5 pHSPU

Notes: Feeling a bit down going into this training session knowing that my overhead mobility was great today.  I struggled getting the bar stacked behind my head during the lock out regardless of the activation work I was going.  Might need to work on a bit of shoulder extension work since this is the only area that I didn't touch on.  Overall, I was able to go heavier than last week, but the elbows were soft in the catch, though the bar was in the correct position.  pHSPU felt good.  Need to allow for the shoulders to get close to the hands.  Alt pistols sucked, but I got through them slowly.  No difference in speed whether I am doing them weighted or unweighted.  Ice cream makers were not so good today as my arms were pretty burnt and I felt it in my lower back.

Training: 11/18/2014

Training:
10 min aerobic warmup
+
Row 12 min @HR165 (once) (3033m/1:58.6)
+
30 min mixed Z1 - your choice

Notes: Hit this workout after my noon class.  Energy was pretty good, but I had a thought in the back of my mind that it has been a week since I hit something of this length.  Hit 9min mixed aerobic before hitting the row.  Held about a 1:57 for the first 5min, but then the heart rate crept up so I had to back it off a little to stay in the desired training zone.  Tough workout today, but recovered quickly.

Training: 11/17/2014




Training:
A. Back Squat: 3-5 x 2 @20X2, rest 2:30' (315x5)
Notes-try to add wt as long as bar speed is equal to or better than the prior weeks
B. Power Clean: 30 reps for time, 225lbs (6:31)
C. Rotate EMOM for 18 min:
1st min - 5-7 Strict C2B
2nd min - 7/side Slideboard Lateral Lunges*
3rd min - 7 Strict Pseudo Planche Pushups**
Complete

Notes: Felt pretty good going into this training session though my legs were just a bit drained from Saturday's run session.  Squat wasn't feeling particularly open either.  Hit 5 sets of 315lbs. but the speed was great today.  Moved onto the power cleans and my form just sucked today.  I was catching every thing forward with low elbows so my wrists were killing me by the end.  Frustrated with the fact that my technique was the limiter on this workout.  EMOM was rough.  Lunges were tough!  Pushups bothered my wrists, grip/arms were fatigued from power cleans so C2B were tough.  Overall just a so so training session.

Sunday, November 16, 2014

Rest Day: 11/16/2014

Notes: Taught lifting class this morning and got some good thoughts in my head for the upcoming week of training.  Body feels good.

Saturday, November 15, 2014

Training: 11/15/2014

Training:
Dynamic Run warmup
+
Run 200m @85%*/rest 2 min x 10
+
10-15 min c/d
Times: 36-37sec for all sets

*runs should all come in at around the same time.

Notes: Legs were a little heavy today and motivation was low.  Took a while to get going and I was concerned about my technique since my lower back has a tendency to lock up on sprints of this interval.  Didn't really have any numbers to go by so went by feel.  Held same pace throughout and recovered within 45sec of each interval.  Form felt decent today.  Nice little workout, nothing too tough.

Training: 11/14/2014



A. Snatch: build to a max for the day, then 3-5 lighter singles after that (by feel) (205lbs.)
B. Back Squat: 4 x 2 @20X2, rest 2:30' (305,325,315,305)
Notes-Use Mon's weight, or slightly more if bar speed good. Film each set and hand time the concentric on your rest. Cut if your bar speed drops 10-15% or you can't hit Mon's speed.
+
15-12-9:
Thrusters 135lbs
Wtd Chin Ups 45lbs
Time: 8:21

Notes: This session did not go according to plan. Building up I just couldn't stop bumping the bar out. Knew it wasn't there so shut it down after a poor lift at 220lbs. It was frustrating because I was able to hit good weights the last few weeks but it wasn't overly frustrating. I came back later in the day and worked on some drills and really got things clicking so I think I am over a hurdle. At the very least, I am disconnecting from the need to be perfect in the olympic lifts. I am learning to enjoy the process more. Back squats were slow today. I wanted to go heavier than Monday but I was biting off more than I could chew. Shut it down before I did any damage. Tester wasn't too bad since the chin-ups were slow. No kipping for me on those so I took my time to hit good reps. Felt okay after the workout.

Rest Day: 11/13/2014

Notes: Back felt good this morning.  All good.

Training: 11/12/2014






A. BN Split Jerk (off blocks): skill work, 10-15 singles (235lbs.)
B1. Strict Press: 3 x 3,2,1; rest 90 sec (180lbs. x 3 x3)
B2. Wtd Chin-Up: 3 x 1, rest 90 sec (88lbs. x 3 x1)
C1. Pistols: 3 x 10/leg @21X1, rest 2 min (complete)
C2. Ice Cream Makers: 3 x 15, rest 2 min (3x10)

Notes: Did my activation work prior the split jerks and started to gain confidence in pulling the bar behind my head rather than trying to push it there.  I felt like I was stacking much better.  I have to continue to gain confidence here.  Hit 180lbs. for my first set of three.  I knew I didn't have the ability to push the heavy weights today so I went for a volume PR for 3x3.  Same went for the strict chin-ups and I was successful in all three attempts.  Pistols were just okay today.  I feel that I have to prep my legs with heavy squats in order to get my ankles loose for pistols.  Maybe something to consider?  Ice cream makers went okay.  Holding the body position was awkward and afterward my lower back tightened up pretty bad and I felt an impingey feeling as well.  Have to be careful with these in the future.

Training: 11/11/2014

AM Training:
@Z1:
Run 2 miles
Row 5k
AD 200 cals
Complete


PM Training:
10 min aerobic warmup
+
Row 25 min @HR155-165 (once)
+
10 min c/d
Result: 6135m

Notes: Got up ate a small meal, and then hit the Z1 work.  Took me about 45minutes to complete it then had a chiropractor session.  

Came back in the afternoon and hit the row.  Road the airdyne for about 5minutes and then got to work on the rower.  Knew that it was my only interval so I was in good spirits throughout.  Held at 2:02 for most of the row though my HR was creeping above 165 at some points.  Felt good after this was over.

Training: 11/10/2014



Training:
A. Back Squat: 4-8 x 2 @20X2, rest 2:30' (315lbs. x 4 sets)
Notes-same wts as last week. Try to get more sets at the same speed. Film each set and hand time the concentric on your rest. Cut when your bar speed drops 10-15%.
B. Yoke Walk: 3 x 15 sec, rest 3 min (405lbs.)
+
50 Kipping HSPU
40 T2B
30 Power Cleans 155lbs
20 C2B
10 S2O 155lbs
Time: 10:24

Notes: Was feeling pretty good going into today's training.  My hip has been feeling a lot better since working on the internal rotation drills.  Warmed up and speed was good today so I bumped up the weight to 315lbs. for work sets today.  Speed was great for 4 sets so cut it there.  Went the heaviest I ever have on the yoke walks.  They were definitely tough.  

Moved onto the tester and I envisioned that it would hurt.  50 HSPU took just under 3 minutes and then I went right into the C2B pullups.  HSPU felt good but my triceps burning out was the limiter.  Hit pull-ups in sets of 10 to start but my back started to lock up at the end.  I knew if I could get through the power cleans by churning away that would be the worst part of the workout.  Back was on fire, but didn't completely lock up.  Form felt good so I just kept moving.  Two sets for the T2B, but I was hurting.  Finished the last set of push jerks and I was spend.  Man did that hurt!  

Rest Day 11/8-11/9

Notes: I was a judge at a competition this weekend and was unable to train.  Needed the extra rest after the comp.  Was feeling run down!

Training: 11/7/2014

(video to come)

Training:
A. Snatch: 10-12 singles, one every 2 min (205lbs. x 7/10, 4x1 @ 185lbs.)
B. Back Squat: 4 x 2 @20X2, rest 2:30' (300lbs. x 2, 310lbs. x 1, 315lbs. x 2)
Notes-Use Mon's weight, or slightly more if bar speed good. Film each set and hand time the concentric on your rest. Cut if your bar speed drops 10-15% or you can't hit Mon's speed.
+
3 rounds:
5 Bar MUs
75 ft Handstand Walk
Time: ~10min (clock shut off in the middle)

Notes: Decided to go back to some thoracic activation drills and rolling drills to regain some movement control through my shoulders and upper back.  Built up quickly in the snatch as I was on a mission to hit 205lbs. x 10 singles every 2min.  First few reps felt good, but after the 6th rep where I caught it funny and tweaked my right shoulder, every after started falling apart.  Noticed after looking at the films that I wasn't driving with my legs for nearly long enough.  I have to figure out how to push with my legs, but not allow myself to tip over off the ground.  If I tip over, the bar drifts forward.  If I don't extend enough with my legs, I get too far behind the bar, and it kicks out.  Why am I not extending with my legs? Could be two reasons: 1. Not sweeping the bar enough.  Though my hips are lower, I still have to keep the arms relaxed and bar close by sweeping it back into my hips. 2. Not staying through my heels during the redirect-haven't looked at this in a while but this could be the reason my hips slide forward.  I will have to play around with it a little.  Overall I was able to hit 7 singles at 205lbs.. Which is a huge PR.  

Back squats were slow in the beginning.  Most likely because I was allowing my hips to rise early out of the bottom.  When I thought about keeping my hips underneath me, the bar speed shot up like a cannon.  I was able to increase weight and hit 315 x 2x2 which was a PR.  Didn't want to push it any further after this PR so cut it there.

Had to do my HS walks outside which prevented me from wearing wrist wraps for the first three rounds (had to wear gloves to protect hands).  The slop on the road threw me off but just lack of proper warm-up had me over extending.  The limiter here was definitely wrist discomfort however.  Bar muscle ups were unbroken and when I allowed my legs to swing a bit before opening my hips, I had much more success here.  Overall a solid training session.   Have to take care of my right shoulder for the next couple of days.




Sunday, November 9, 2014

Rest Day: 11/6/2014

Notes: Left hip is bothering me along with my thoracic.

Training: 11/5/2014



AM Training:
25min Z1 Run
Completed on Beach

PM Training:
A. KB Jump Squats 53lbs: 3 x 10; rest 4 sec b/t reps & 2 min b/t sets (complete 53lbs.)
notes-stand w/feet on 2 separate low boxes; max height
B. BN Split Jerk (off blocks): 1 every 2 min for 8 reps, build Push Jerk: 2 Every 2min x 5sets (275lbs.)
C1. Strict Press: 3 x 3; rest 90 sec (165,185,195 (2))
C2. Wtd Chin-Up: 3 x 3,2,1, rest 90 sec (54,64,88)
C3. Pistols: 3 x 6-8/leg @21X1, rest 90 sec (6,6,8)

Notes: Hit the run in the morning on the beach.  My left calf tighten up again.  When I run north, my left side stretched more and I think this leads to the tightness.  Did some stretching afterward.

Hit the second workout at 2:30pm.  Didn't have too much time, but I got in, started moving and got to work.  Since I screwed myself up last week with the BN jerks, and my right knee was still a little achy, I went with push jerks instead.  Found that as the weight got heavier, I am much slower in transitioning back under the bar.  I try to push longer instead of completing the motion.  Also, I am having a hard time getting the bar to stack over my scaps. Activation of thoracic maybe?  Strict press was heavier than last week but I missed out on 195x3 by just a hair.  Chin-ups didn't feel too strong today, but still hit ok numbers and solid reps.  Pistols were definitely shaky today, especially on left side.  Hit SMFR on KB after to open things up.

Training: 11/4/2014

Training:
10min Aerobic Warm-up
+
25min Row (HR 155-165 BPM)
-rest 3min
x 2sets
1. 6136m (2:02.2)
2. 6035m (2:04.2)
Avg. HR: 161 BPM

Notes: Energy was pretty good going into this workout and I was definitely focused on keeping a positive mindset throughout this workout.  Breathing and pacing was good.  Higher stroke rate definitely helped today.  Lead to much better rhythm.  I was thinking about the 1 hour row for distance during these.  Seems a lot less daunting now.  Right index finger keeps getting a blister on it during these longer rows.

Training: 11/3/2014

(video to come)

Training:
A. Back Squat: 4-8 x 2 @20X2, rest 2:30' (305 x 8sets)
Notes-same wts as last week. Try to get more sets at the same speed. Film each set and hand time the concentric on your rest. Cut when your bar speed drops 10-15%.
B. Yoke Walk: 3 x 15 sec, rest 3 min (385lbs.)
+
7-6-5-4-3-2-1:
Hang Power Clean 185lbs
Muscle Ups
Time: 6:46
+
rest 10 min
+
Strict C2B: accumulate 40 perfect reps (completed 24 reps. Arms dead)

Notes: Another tough day of training.  Hit this workout after my noon class which can always be hit or miss depending on my energy levels after working.  Felt pretty good but not awesome.  Built up in the squats, and the speed was good.  Hit 6 sets last week so went for 8 sets this week.  Since the speed stay pretty consistent from set to set I was able to hit all my projected sets.  Yoke walks felt good today.  Heavier than last week.  Tester was tough, and I was feeling like I might crap my pants at one point.  Not sure if I ate too close to the workout, or I didn't warm-up properly, or both.  One thing that I did notice was that after the third set my grip was really taxed and that forced me to be much more passive with my arms during the pull.  This allowed me to get under the bar much faster and with less effort.  I have to keep this in mind going forward and not try to pull the bar up.  Muscle ups felt pretty good, but grip was pretty toasted. Did the first set unbroken, then split sets in half with small rests in order to conserve energy.  Pretty good push on this workout.  Tried to hit as many reps on C2B after but my grip was just done.

Monday, November 3, 2014

Rest Day: 11/2/2014

Notes: Lots of driving and coaching today.  Pantheon games and Soul Open.  Shouldn't get back until late tonight.

Update: Body felt great today despite the travel and coaching and standing around.  Woke up with some left hip pain.  Decided to stretch out a bit and then I was able to go back to sleep.  Daylight savings time is my savior.

Training: 11/1/2014

Training:
30-40 min Skill work - low vol/intensity, gymnastic mvts, light bar work, etc. (kipping HSPU for sure)
+
10-15 min run/dynamic warmup
+
Run 5k @75% - record average HR for this please (24:47/161 BPM Avg./Max HR of 178 BPM)
+
10 min c/d

Notes: Started today with an EMOM of various gymnastics movements and some bar work.  Hit rolling pistols, muscle ups, sotts press, kang squats, kipping HSPU (sets of 10), HS holds, and some mobility.  Movement felt good and it was a nice warm-up.  The temperature in Delray dropped 20 degrees overnight so the weather was perfect for a run.  Ran with two members from the gym and we all agreed on pace (around 8min/mile).  First 800m was done in 4:20 so we went out very conservative and was able to hold a conversation during this time.  Picked up the pace a bit and by the turn around we were at 12:20.  I picked up the pace a bit during the last 800m to ensure that we would get back in our planned 8min/mile pace.  Ran the last 800m at 7min mile pace.  Running felt great with higher tempo and quick steps.  No back flare ups, and my right knee felt fine.  Calves and quads were tender after but overall felt great. 

Training: 10/31/2014



Training:
A. Snatch: 15 singles, moderate loads, one every 60-90 sec (195lbs. x 15 EMOM)
B. Back Squat: 3 x 2 @20X2, rest 2:30' (295lbs. x 3)
Notes-Use Mon's weight, or slightly more if bar speed good. Film each set and hand time the concentric on your rest. Cut if your bar speed drops 10-15% or you can't hit Mon's speed.
C. Snatch Grip OH Split Squats: 3 x 6-8/leg @22X1, rest 90 sec b/t legs (1 set, bothered my right knee)
notes-build from last time
+
AMRAP in 5 min:
5 Deadlifts 225lbs
5 Box Jumps 30" (step down)
Result: 9 rounds

Notes: Got into the gym on Halloween and after our holiday festivities, we got to work.  Made sure to warm up my ankles and hips so that my knee wouldn't bother me.  Started warming up for snatches and my focus was lower hips and keeping the chest up.  Snatches felt very good.  No misses at 195lbs. EMOM and I believe this is a PR.  Hit a few extra reps at the end working on driving with my legs longer and that was the icing on the cake.  Hit one of the better snatches I have ever hit.  CNS was a little drained after this and when trying 315lbs. for my 3x2 back squat, I found the speed sucked.  I dropped down to 295lbs. and hit that for 3x2 and the same speed as Monday.  Legs just didn't have the juice after snatches.  Forgot about the split squats and when I came back to them my knee was not feeling it.  Tester went pretty well.  Breathing felt good and the limiter was my quads/legs on the box jumps.  They were just slow.  Deadlifts felt pretty good and the fact that I was burning through my quads and butt tells me that I was driving with my legs much better.  Need to continue to drive with the legs and the hips passed the knee as my lower back was feeling tight at the top.  No major blow ups here. 

Once I started cooling down, my right knee on the inside started to flare up.  I did some soft tissue work above it and that seemed to make it feel better.  Maybe I have something pulling on my meniscus?

Rest Day: 10/30/2014

Notes: My right knee is sore today. Just a burn/inflammation inside my knee.

Training: 10/29/2014

(video to come)


AM Training:
Run 20 min @Z1
Completed at beach

Notes: Left calf was tightening up on me during this run.  Found that my tempo was very low and when I picked up my tempo, everything started to click.

PM Training:
A. KB Jump Squats 53lbs: 3 x 8; rest 4 sec b/t reps & 2 min b/t sets (incomplete)
notes-stand w/feet on 2 separate low boxes; max height
B. BN Split Jerk (off blocks): 1 every 90 sec for 10 reps, build slowly (255-295lbs. 305(f))
C1. Strict Press: 3 x 5; rest 90 sec (145,165,175(6))
C2. Wtd Chin-Up: 3 x 3, rest 90 sec (49,54,59)
C3. Pistols: 3 x 5/leg @21X1, rest 90 sec (complete)

Notes: Forgot about the KB jump squats as I was trying to warm up quickly.  I feel I can never get my shoulders the way I want them during jerk workouts and my lockout feels forced forward.  I don't know if it is my pecs or the fact that my sequence is off, but something it funky there.  Built up and had some trouble with 265 so I went back down and built back up.  Just can't get comfortable with the bar behind my head.  I just keep shoving it out.  I was building up and making good lifts when on a recovery I stepped weird with my right foot and felt a pop through the left side of my patella.  There was no instant pain, but I knew I would be feeling that once the adrenaline wore off a little.  Finished out with the upper body work and pistols, as the pistols didn't bother my knee.  Strict press felt good, as did the chin-ups.  Improvement in my shoulder mobility allows for much better pulling.  Pistols felt ok, though I could have loosened up my ankles better.

Training: 10/28/2014

Training:
10min Aerobic Warm-up
+
50 sets:
1min Row (155-165 BPM)
rest 20sec
+
10min Cooldown

Notes: Had to get warm quick and get to the row intervals due to time restrictions.  After the first 8 sets or so, I know I was going to be in for a long workout.  50 sets of anything is just a daunting number.  Tried to hold right around a 1:58 pace (242m/sets) avg., but in the middle I backed off a bit because my CNS wouldn't allow me to keep the pace lower.  It just felt like I couldn't pull hard enough, even though there wasn't much burning in my legs.  After 30 sets I got into a groove and was feeling better.  Might right hand got some blisters on it and it was pretty painful during the last 10 sets.  Overall, felt good about this workout and happy that I was able to put forth that effort over 50 sets.

Saturday, November 1, 2014

Training: 10/27/2014




Training:
A. Back Squat: 4-6 x 2 @20X2, rest 2:30' (305lbs. x 6sets)
Notes-go as heavy as possible while bar speed stays up. Film each set and hand time the concentric on your rest. Cut when your bar speed drops 10-15%.
+
9-7-5:
Power Clean/Clean 225lbs
MUs
Time: 7:44
+
Yoke Walk: 5 x 15 sec, rest 3 min (365lbs.)
+
Every 2 min for 6 rounds (12 min):
10 Ring Dips
12 C2B
50 DUs
Complete

Notes: Felt good getting back to work.  Warmed up ankles thoroughly including mobilizing the ankle joints.  Squat was feeling good today and I was able to hit 6 doubles at 305lbs.. Speed stayed good at 1.25sec/concentric on the second rep for almost every set.  Moved onto the tester.  Cleans were a bit off today and my back flared up during this workout.  Muscle ups were unbroken, though I accidentally dropped down after the 8th rep on the set of 9.  Yoke walks felt good and I went with 365lbs. for all sets.  Finished off with the gymnastics density work.  Ring dips were unbroken and focusing on keeping the elbows in and shoulders moving forward really helped keep me from frying out.  C2B were all unbroken and I used my gymnastics grips today.  I had a small tear on my left hand afterward but they felt good today.  Need to keep driving the hips.  Double unders were all unbroken but one set.  Only had 45sec rest between sets.  This was a tough workout overall, but I was happy with my performance in the whole.

Sunday, October 26, 2014

Rest Day: 10/26/2014

Notes: Lower back is a little sore, but I learned a great teres major/minor/lat stretch from an ATC and will incorporate it going forward.

Training: 10/25/2014






Training:
30 Clean and Jerks For Time (135lbs.)
Time: 1:45

-rest 60min

50 OHS For Time (95lbs.)
Time: 1:47

Notes: Today we did Grace for Barbells for Boobs.  Knew I was doing Grace today, and even though I was a bit nervous, I slept well.  Came in and warmed up for 20 minutes before hitting it.  Grip was a little tired from yesterday, but I was able to do the first 15 reps unbroken.  I then hit set of 6 and then sets of 2.  Limiter was my ability to move the bar under fatigue.  Just couldn't put the moving parts together.  For my first Grace ever, I am very happy.  Heart rate came back down about 2 minutes later.

After about an hour, I worked up in weight with some pause snatches.  Found that in my starting position, my hips are not underneath my torso, preventing me from push off the ground effectively.  Once I fixed that, my pull felt great.  Moved into the OHS and I did the first 43 reps unbroken before putting the bar on my shoulders, taking a few breaths and then completing the workout.  This was a PR of 17 seconds from last May.  Happy with how this felt.

Training: 10/24/2014


Training:
A. Split Jerk: build to a max off blocks (315lbs.)
+
3 rounds for time:
Run 400m
21 KBS 53lbs
12 Pullups
Time: 7:38
+
20-30 min @Z1 - mixed


Notes: Pretty good day from the blocks. Was feeling a little tired today, but overall my body felt good. Built up quickly to 305lbs. off the blocks but had a sloppy recovery. Went back down and built back up to 315lbs.. Missed it twice but eeked out a lock out on the third attempt.  This was a comeback PR (10lbs. up from last time).  It didn't feel heavy in the front rack, I was just have some trouble pushing under the bar and get it back. I am think some work from behind the neck will build some confidence in this position.


Moved onto Helen. Haven't done this workout in 4 years and my previous best was 8:03 (weighing about 168lbs.). Round times were: 2:30, 5:02, and then finished at 7:38. Runs would need to get faster if I want to go quicker there.  Overall I was happy that I was able to push the pace even though I was hurting pretty good.  I think with some time, it will improve further.

Cooled down and workout some ankle mobilizations and was able to free up some joint space and get into deeper flexion.  Nice little break through there.

Rest Day: 10/23/2014

Notes: Still having some stomach burning issues that have been lingering since last Monday.  I am going to see my doc today.  

Update: Saw my general practitioner and she recommend that I take an acid blocker.  I think I might try some apple cider vinegar as my stomach acid might be low from psychological and physical stress from competing last weekend.

Training: 10/22/2014




Training:
A. Snatch: build to a max (210lbs., 235f)
B. Snatch Grip OH Split Squats: 2-3 x 6-8/leg @22X1, rest 90 sec b/t legs (75lbs. x 2 sets)
notes-moderate loads this week on this
+
AMRAP in 12 min:
2 Strict MUs
4 Strict pHSPUs
20 unbroken DU
Result: 6 rounds + 2 Muscle Ups

Notes: Felt good going into today's workout but the pull from the ground just felt a little off.  Built up with no misses and hit 210lbs.. Missed 220lbs. and went back down and built back up.  Thinking about pushing with my legs I was able to really get a better pull and I felt very confident.  Smashed 175, 205, and then jumped to 235lbs. where I made a solid attempt for my first try ever at 235lbs.. Happy with how the snatch felt today.  

Moved into the OH Split Squats.  Shoulders were good and warm from the snatches so these felt great.  A little unsure of how to move my hips.  Should I push back with a more vertical shin, or allow my knee to clear and head down more vertical?  I am thinking about doing the ladder of the two but it doesn't feel like my glutes are loaded.  I will have to feel this out a bit.  

Tester felt good though I know the pacing had to be deliberate because of localized fatigue.  No fails on muscle ups or HSPU.  HSPU felt great thinking about pushing with my shoulders out of the bottom and not just my triceps.  Maybe this will translate into the kipping HSPU?  Felt good after today's workout.

Training: 10/21/2014

Training:
10 min aerobic warmup
+
Row 8 min @HR155-165/rest 2 min x 8
+
10 min c/d

Results:
1. 1936m
2. 1935m
3. 1932m
4. 1908m
5. 1906m
6. 1913m
7. 1913m
8. 1907m

Notes: Quick Z1 session before betting into this workout due to time restrictions.  Felt great on the first 3 sets then keeping the pace at 2:05 became difficult.  Wasn't heart rate, wasn't even leg burn.  I think it was just CNS fatigue.  Overall I thought I put in a solid effort keeping my HR right at 160 and holding an average of 2:04-2:05 for each 8 min effort.  Not too bad today.

Training: 10/20/2014



Training:
A. KB Jump Squats 53lbs: 3 x 6; rest 4 sec b/t reps & 2 min b/t sets
notes-stand w/feet on 2 separate low boxes; max height
B. Back Squat: build to a heavy single
C. Pistols (sets 2&3 wtd if able): 3 x 4/leg @21X1, rest 75 sec b/t legs
notes-please film these from the side and front
D. Wide Stance Good Mornings: 3 x 10 @2020, rest 90 sec

Notes: Felt good going into training today.  The easy week prior had me feeling repaired.  Tried a new/old ankle mobility that really felt with deeper ankle flexion and I was feeling confident going into squats.  KB squats felt better this week.  Definitely using my legs more and not my lower back.  Back squats felt smooth today.  No back pain all the way up to my heavy single at 345lbs.. Cut it there because it was about 8/10 RPE and still solid technique.  Pistols were money today with the weightlifting shoes on.  No real issue with the paused reps.  Took the shoes off to see where I was at.  No change on the left but right below parallel with the right.  Good mornings had my hamstrings crying.  My hamstrings are going to be very sore this week.  Solid training session.

Monday, October 20, 2014

Rest Day: 10/19/2014

Notes: Feeling better today.  Happy with yesterday's progress.  Time to start my new cycle!

Training: 10/18/2014

Training:
45-60min Z1

Notes: Hit 20min of paddle boarding in the morning.  Hit golf balls for the first time in years after that.  Later in the afternoon I did some bar work working on my clean.  Feeling much better about the clean!!!!

Training: 10/17/2014



Training:
A. Power Clean: 7 Singles @ 70%; rest 75sec (tech work) Complete
+
8sets:
Run 100m
-rest 1min  or <130 bpm="" p="">-rest 3min
x 2
Complete

Notes: Power clean were terrible today.  Just completely dejected after today's workout.  Need to get back to basics and work on staying smooth and using the legs properly.  Running was ok. Lower back and calves were a little tight but overall it was ok.  Times were at 17sec for all sets.

Rest Day: 10/16/2014

Notes: lats are still sore from Sunday.

Wednesday, October 15, 2014

Training: 10/15/2014

(video to come)

A. KB Jump Squats 53lbs: 3 x 6; rest 4 sec b/t reps & 2 min b/t sets (16,24,24kg)
notes-stand w/feet on 2 separate low boxes; max height
B. Snatch: 6-8 singles @~70-85%, RAN (185lbs. x 8)
C. Snatch Grip Deadlift: 3 x 3,2,1 @5010, rest 4 min (225 x 4 x 2)
D. Push Jerk: 5 x 3; rest 2 min (225x5x3)

Notes: Still really sore from Sunday.  My left rhomboid/levator scap is just spasmed.  Lats and biceps are really sore as well.  Tried to warm up as best as I could.  I liked the KB jump squats though I noticed in the video I don't really drive with my legs off the ground.  Snatches were feeling good until I hit 185lbs. and missed it behind twice because I couldn't stablize in the catch.  I think the new shoes don't allow me to catch in my heels.  I changed shoes and found they were a bit better.  Need to continue to drop the hips a drive through the back half.  I could push with the legs off the floor a bit better too instead of using my hips and lower back.  This gets be behind the bar too soon.  Stuck with the no hook on the snatch grip deadlifts.  Hit 4 sets this week for a volume PR.  Definitely wasn't feeling light.  Biceps prevented bigger weights for push jerks.  Didn't know where to go here because I hadn't done these in a long time.  Hit 225 and that was challenging so stayed there and worked good form with tough weight.  5 sets and I was done.  Hopefully another day off will get the final soreness out of me.

Training: 10/14/2014

Training:
60 min @Z1: (6 rounds on a 10' timer)
1 min Single Unders
2/arm light/med TGUs
8-10 Kipping HSPU
2 min Row
1 No Ft Rope Climb
400m Run
AD the remainder of the 10'

Notes: Holy crap are my back and biceps sore.  I was in so much pain in the morning.  No problems with skipping rope and used 16kg for the TGU.  Found that using that post hand is important when bringing the hips up.  All HSPU were unbroken though my neck and upper back was sore.  Rowing was ok.  Legless rope climbs were rough on the ripped hands, biceps, and upper back.  Running felt ok.  Half way through this training session I started to loosen up a bit though my calves were definitely sore afterward.

Training: 10/13/2014


Training:
A. Power Clean: 5-7 singles, heavy if feeling good - otherwise just get some touches (235lbs.)
B. Back Squat: 5 x 2; rest 2-3 min - ~75%1RM, focus on speed out of the hole (315x2x2)
C. BB (yoke) Carry: 5 x 50'; rest 3 min (315,335,385,385,385)
notes-build in weight, heavier now (15-20 sec work)

Notes: Hands were ripped up from yesterday's pullups so didn't want to screw with the bar too much today.  Upper back and lats were very sore too. Pull felt off today and I felt I was getting into my toes and initiating extension with my ankles and not my hips.  Worked with 85% for 8 singles and focus on continuing to drive my hips down as I extended my legs.  This leg to a much easier catch and better bar path.  Back squats felt pretty good so I built up to 315 and hit two doubles here then called it.  That is the heaviest I have squatted in over 6 months.  Yoke carries were the heaviest yet working up to 385lbs. for 3 sets.  Overall pretty happy with today's training though I know the soreness from Sunday's workout is yet to hit.

Wodapalooza Qualifier 5



Notes: Had a good night's sleep.  Warmed up and noticed my lats and biceps were sore from yesterday.  I knew I was in for trouble.  Wasn't using my hips at all here, and that caused my form to turn to crap and my grip to suffer.  Ripped in my last few sets of C2B and then started getting destroyed on the bar muscle ups.  Very discouraged with this workout.  This should be something I do well with, but I am just not training it right now so it wasn't there today.  Need to get used to using gymnastics grip and involve much more hip drive.

Rest Day: 10/11/2014

Notes: I was going to hit the 5th wodapalooza qualifier workout today but my hands were in pain from the day before.  Pullups just felt tough so I decided to call is today and wait until tomorrow.

Wodapalooza Qualifier 6





Notes: Got a good night's sleep last night.  A bit anxious when I woke up but I got to the gym and started getting warm.  Couldn't do a pistol.  My ankles were just really tight from running the other day.  Finally was able to loosen them up to the point I could hit some decent reps and then got going.  The deadlifts felt very heavier.  OHS felt good and I was hitting them with little effort.  Box jumps weren't too bad, but the pistols were just slow and deliberate.  Started to slow on the deads after the round of 10 and the pistols slowed as well.  Just didn't have enough time.  Screwed up the last rep of the workout thinking I didn't have any time lift.  Pretty frustrated with the workout even though deep inside I knew that this wasn't going to be a good workout for me.

Rest Day: 10/9/2014

Notes: My calves are really sore from Tuesday.

Training: 10/8/2014



Training:
A. Snatch: 5 singles @~80%, RAN (195 x 5 reps)
B. Snatch Grip Deadlift: 3 x 3,2,22,2,2 @5010, rest 4 min (225lbs.)
C. DB External rotation: build to an 8RM/arm @3010 (30lbs.)
D. SB Leg Curls: 2 x 15-20 @3010, rest 75 sec (complete)

Notes: Calves were very sore from yesterdays running.  I was also quite tight.  Hit this workout after my class with a quick warm-up.  Also had new shoes (reebok lifter 2.0 plus).  They are a bit heavier and clunkier but they were too bad.  I was having issue with my catch position today and not being tight in the catch position.  The pull wasn't too bad too be honest.  Went with no hook grip on snatch grip deadlifts.  Hit an intensity PR at 225x3x2.  Also PR'd on the db external rotation though my elbow kept slipping off my leg due to sweat.  All good with leg curls.

Saturday, October 11, 2014

Training: 10/7/2014

Training:
Run 10 min easy
+
Run 100m @70%*/rest until HR<130 1="" 8="" br="" is="" longer="" min="" or="" whichever="" x=""> 3 min recovery
Run 100m @70%*/rest until HR<130 1="" 8="" br="" is="" longer="" min="" or="" whichever="" x=""> 3 min recovery
Run 100m @70%*/rest until HR<130 1="" 8="" br="" is="" longer="" min="" or="" whichever="" x=""> +
Run or AD 7 min very easy CD

Result: 17-18sec each set




Notes: Felt good on these and breathing felt amazing. Heart rate barely broke 155 BPM. Calves and hamstrings are definitely going to be sore tomorrow.

Tuesday, October 7, 2014

Training: 10/6/2014


Training:
A. Power Clean: complete ~12 singles @~85+%, rest as needed (245lbs. every 30sec)
B. Back Squat: 2 x 3 @80+%; rest 3 min (295lbs.)
C. BB Yoke Carry: 3x150'; rest 2min (315lbs.)

Notes: I had a second go at the wodapalooza workout yesterday, then spent the rest of the day at the beach relaxing.  Got a good night's sleep and my body felt good so I cut my volume down of my scheduled workout and got to the gym to train.  Warmed up pretty easily and got some really good work in.  Power clean felt very good today.  I was dropping my hips extending, and then getting right back under the bar.  No bumping out, and no floating.  All reps completed.  Increased the weight on the back squat from last week and hit two triples at 295lbs.  Heaviest I have gone since June and all reps were fast and controlled.  BB Yoke carry's felt good and core is feeling strong.  Got in, got out.  Great training session.

Training: 10/5/2014

(video to come)


Training:
Wodapalooza WODs 3/4
10min AMRAP:
21 Snatches (95lbs.)
21 Toes To Bar
15 Snatches (135lbs.)
15 Toes To Bar
9 Snatches (165lbs.)
9 Toes To Bar
6 Snatches (185lbs.)
6 Toes To Bar
3 Snatches (205lbs.)
AMRAP T2B
Completed 6 185lbs. + 6 Toes To Bar
into
7min AMRAP:
3-6-9-15-21
Cals on Rower
Burpees Over Rower
Completed 21 Cals + 18 Burpees

Notes: Knew I needed to redo the wodapalooza workout in order to stay in the runnings for the elite category.  I was feeling pretty good so I got into the gym before my olympic lifting class, got warm and hit it.  Warm-up felt much better today and I was much more confident moving the bar.  Also, the temperature dropped 20 degrees since I tested on Friday, so my heart rate was much lower.  Had a similar strategy as last time but I did the 135lb. snatches in sets of 3 and I was much quicker on my transitions adding weight to the bar.  I had a shot at 205lbs. but just barely missed it.  I was feeling much better going into the second workout and I pushed it right from the beginning.  Had 45sec for the last set of burpees and hit 18.  I was very happy with my performance and now I am still in the running for Wodapalooza elite category.

Training: 10/4/2014

Training:

35 min AD @Z1 - dismount every 4 min and do 8-10 Kipping HSPU & 1 No Ft Rope Climb
+
HICT Row 10 min @HR<155 10="" br="" damper="" spm="">--2 min rest--
HICT Row 10 min @HR<155 10="" br="" damper="" spm="">+
Oxidative Back Squats: 5 x 10 @2020, rest 40 sec b/t sets


Notes: Felt good with today's workout.  HSPU were all unbroken and legless rope climbs are getting easier.  Did the row with a couple of training partners so it went by pretty quickly.  Ox back squats weren't too bad today, though my quads were sore from yesterday's workout.

Training: 10/3/2014

(video to come)

Training:
Wodapalooza WODs 3/4
10min AMRAP:
21 Snatches (95lbs.)
21 Toes To Bar
15 Snatches (135lbs.)
15 Toes To Bar
9 Snatches (165lbs.)
9 Toes To Bar
6 Snatches (185lbs.)
6 Toes To Bar
3 Snatches (205lbs.)
AMRAP T2B
Completed 6 185lbs. + 6 Toes To Bar
into
7min AMRAP:
3-6-9-15-21
Cals on Rower
Burpees Over Rower
Completed 21 Cals + 6 Burpees

Notes: Felt pretty good going into this workout though my sleep from the night before was disturbed because my air conditioning broke.  Warmed up with mobility and some rowing built up to 205lbs. in the snatch and then got to work.  Knew I was in trouble when I was hurting after the 95lb. snatches.  Ran out of time and couldn't attempt 205lbs.  I was sucking wind on the first two sets of row and was forced to go slow to recover.  Finished strong but I knew I could do better with better pacing. 

Rest Day: 10/2/2014

Notes: Left hip capsule and illiacus is bothering me.

Thursday, October 2, 2014

Training: 10/1/2014


Training:
A. 5 sets:
2-3 Snatch Grip Deadlifts @5010 (205lbs.)
rest 30 sec
20 Russian KB Swings heavy (32kg)
rest 3 min
B1. DB External rotation: 2 x 6-8 @3010, rest 75 sec b/t arms (25lbs.)
B2. SB Leg Curls: 2 x 15-20 @3010, rest 75 sec (15/set)
+
HICT Row 20 min @HR<155 10="" b="" damper="" spm="">(complete)

Notes: I felt good going into today's training session.  To reaffirm the technique that I was working on yesterday in the snatch, I worked up to a tough triple.  I hit 185lbs. fairly easily (RPE 8/10).  My focus was to drop the hips much earlier right over the heals.  Still need to be patient though, as I can get into my toes a little early.  Keeping the bar coming back to me is a must as well.  Snatch grip deads were heavier than last week.  Felt it more in my lower lats this week.  Good groove on the KB Swings.  DB external rotations are continuing to improve and now I have a feel of how those should rotate.  SB leg curls smoked my hams.  All good on the row.

Training: 9/30/2014

Training:
15-20 min aerobic warmup - incl. some Kipping HSPU, Free HS, etc skill work
+
AMRAP in 7 min @max effort pace:
4 MUs
12 Wallballs
36 DUs
Result: 5 Rounds + 2 Muscle Ups
--5 min recovery--
AMRAP in 7 min @max effort pace:
15 cals AD
10 Burpees
Result: 5 rounds
--5 min recovery--
AMRAP in 7 min @max effort pace:
Run 150m
7 Power Snatches 95lbs
Result: 6 Rounds
+
10 min AD or Run cooldown @low Z1 pace

Notes: My left hip and my right anterior ankle were really sore/inflamed going into this workout.  I was a little scared, but as I warmed up, the pain subsided and I was able to do the movements in the workout without pain.  First AMRAP I focused on moving efficiently, but continuing to move forward.  After the second set of MU, I decided to break 2/2 and rest 5 seconds to make sure my triceps didn't burn out.  I hit the final complete set unbroken.  No fails on muscle ups.  Unbroken on double unders.  Smaller circles was the key.  Wall balls were a little sloppy but unbroken.  This workout was tough, but RPE was 7/10.  Second workout was tougher.  Tried to hold 90% for the first 6 minutes and then go after it on the final minute.  Had 30seconds to finish the final 10 burpees and was able to hit it with 3 seconds to spare.  This workout left me on my back.  Really didn't recover after the second workout.  I hit the run and then the power snatches and was in pain there after.  On the bright side, I started feeling much better moving the bar as I let my hips drop much earlier leading to better trajectory and height.  They were all unbroken and in the past, I would have definitely broke those up.  Overall I am very pleased with today's efforts.  

Training: 9/29/2014


AM Training:
A. Power Clean: complete ~20 singles @~85%, rest as needed (235lbs.)
B. Back Squat: 5 x 4 @75-80%; rest 3 min (285lbs.x5sets)
C. Back Squat Negatives: 2-3 x 1 @80A0, rest 4-5 min
notes-use spotters or else leave the bar on the pins in the cage. Build if you can control the whole 8 sec descent. (315x3)

Notes: Felt good going into today's training and had a great night's sleep last night.  Kept the bar coming back to me on the power cleans which definitely helped my turnover.  I think I need to drop the hips more over my heels instead of behind my heels as I am not getting as much pop as I think I can.  Either way I was happy that hitting 20 singles was an RPE of 8/10 and my body felt good after (no lock ups etc.).  Back squats felt heavy building up, but it tested well as 285lbs. so I went after it.  Speed was good, though I had a little pain in my front right hip.  I can tell I am getting stronger already in the squat.  I am excited by this premise because I know my numbers in other areas will increase as this number get back up.  Back squat negatives went better than last week.  I used the same weight, but I had better control at my sticking point.  

PM Training:
A. BB (yoke) Carry: 5 x 150' (should take 30-40 sec); rest 2 min
notes-build in weight some today, but not maximal (295lbs. for all sets)
B. Oxidative Back Squats: 3 series x 4 x 10 @2020, rest 40 sec b/t sets; 7 min b/t series - same wt. as last wk (12 total sets today) (110lbs. complete)

Notes: Warmed up easily for the second workout.  Yoke carries felt good with the pad on my neck and there was the same or less effort than last week.  Ox squats were rough, but my lower back was nearly as blown up as last week.  Quads were rocked, but my body is starting to adapt.  My ankles were sore after in the front.

Rest Day: 9/28/2014

Notes: Feeling good after yesterday's workout.

Training: 9/26/2014

(video to come)

Training:
Wodapalooza Qualifier:
Wod #1 + Wod #2
11min countdown clock:
4RM Shoulder to Overhead in 2min
+
9min AMRAP:
Unbroken Complex:
3 Power Cleans
3 Hang Cleans
3 Thrusters
(135lbs.)
30 Double Unders

Notes: I was very pleased with the shoulder to overhead, and I think there is more there, and I think I will be hitting bigger numbers in the not so distant future now that we are getting back into squatting again.  Warmed up with a 1k row and a good amount of shoulder mobility.  I was feeling very stacked under the bar and had a good mindset of driving myself down even though it felt heavy.  I had no fear.  Moved onto the tester, and because I didn't have any numbers to go off of, I just kept a consistent pace throughout and tried to keep the effort at 90%.  Moving from the hang cleans to the thrusters was rough.  I am happy that I did all of my double unders unbroken.  Wish I had know to go for a number because in the back of my mind I think I could have gotten back to the jump rope.  This was one of the more painful workouts I have done.  I happy with my strength, mobility, and gas tank right now.  And it will only get better from here given that I haven't back squatted in about 4 months!


Training: 9/27/2014

Training:
35 min Row @Z1 - dismount every 5 min and do 8-10 Kipping HSPU & 1 No Ft Rope Climb (complete)
+
35 min AD @Z1 - dismount every 5 min and do a 30-40 sec BB Yoke Carry (complete with 275lbs.)
+
Oxidative Back Squats: 5 x 10 @2020, rest 40 sec b/t sets (110lbs., complete)
+
Mobility work (hip and calves)

Notes: Got into the gym and got right to work.  HSPU felt good and were unbroken. Started to get into a good rhythm on these.  I used a pad for the bb carry, so it was a lot more comfortable and a lot less stress on my shoulders.  Ox squats were too bad today.  Got through them with a RPE of 8/10.  Hit some mobility after to loosen back up.  Feeling good after some tough testers yesterday.

Monday, September 29, 2014

Rest Day: 9/25/2014

Notes: my legs are still sore from monday!

Training: 9/24/2014

Training:
A. 5 sets:
3-4 Snatch Grip Deadlifts @5010 (185lbs.)
rest 30 sec
17 Russian KB Swings heavy (32kg)
rest 3 min
B1. DB External rotation: 3 x 6-8 @3010, rest 75 sec b/t arms (20,20,25)
B2. GHD Raises: 3 x 12-15 @3010, rest 75 sec (sb leg curls)
+
30 min Z1 - can be done as a pm session also if you'd rather

Notes: Legs were more sore today than Tuesday.  Man they are sore!  Went heavier than last week, but didn't push too hard here as I know my grip was the limiter (no hookgrip on the deadlifts).  KB Swings were unbroken but were tougher than last week. DB external rotations were good. Heavier on the last set.  Did SB leg curls instead of GH raises to hit the hammies properly.

Training: 9/23/2014

Training:
15-20 min aerobic warmup
+
AMRAP in 7 min @80%: (HR ~165 max on all of these)
Versa-Climber 40 steps
10 T2B
30 DUs
Result: 3 rounds + 6 T2B
--4 min recovery--
AMRAP in 7 min @80%:
Row 250m
10 Push Press 115lbs
10 Box Jumps (step down) 24"
Result: 3 rounds
--4 min recovery--
AMRAP in 7 min @80%:
50m Farmer's Walk 2p/h
5 Wall Walks
15 cals AD
Result:2 rounnds + Farmer's Walk + 5 Wall Walks
--4 min recovery--
AMRAP in 5 min @80%:
Run 100m
10 Pullups
10 Wallballs
then, 2 min amrap Muscle Ups
Result: 2 rounds and 14 muscle ups
--4 min recovery--
AMRAP in 5 min @80%:
Row 250m
10 Push Press 115lbs
10 Box Jumps (step down) 24"
then, 2 min amrap Power Snatch 135lbs
Result: 2 Rounds + 15 Power Snatches
+
(it's 5 x 7' intervals. The last two are 5 min amrap of the triplet, right into 2 min amrap of the single exercise for a 7 min total work period)
+
Finish with 10 min AD at easy pace cooldown

Notes: Felt good going into this workout though my quads were rediculously sore from Monday's squatting sessions (some of the worst soreness I have had in a year).  Hit this in the afternoon after eating and taking a nap.  Warm up included 16minutes of moderate aerobic work and then a little mobility.  Definitely needed to hit the lats more as the first AMRAP tweaked my teres minor.  My versa climber is broken so I decided to walk up the stairs (skipping steps) with 2 20lb. DBs in the OH position.  T2B were unbroken, as were double unders.  Not too bad on the first amrap.  Second was a little more rough as the power output was higher and my quads were screaming.  Farmer's carry was pretty easy, and if not for my tweaked lat and a narrow gap for my feet on the wall, the wall walks were fine.  Airdyne was moderate.  Pullups felt good, though I could have used my hips more efficiently.  Wall balls started burning after the second round.  I was definitely happy with my ability to string together 3 muscle ups at a time after hitting multiple round of pullups.  No fails, and I think I could have done more with time.  Last AMRAP was rough also.  The power snatches in the end were tough, but I happy that I was able to keep cranking away and the technique stayed pretty sound.  Overall this was a tough workout, especially with my legs crushed from squatting.  Slowly starting to improve with higher power output and longer workouts.

Friday, September 26, 2014

Training: 9/22/2014



AM Training:
A. Power Clean: complete ~20 singles @~80%, rest as needed (225lbs. no misses)
B. Back Squat: 4 x 5 @70-75%; rest 3 min (275x4x5)
C. Back Squat Negatives: 2-3 x 1 @80A0, rest 4-5 min (325 (F), 315x3)
notes-use spotters or else leave the bar on the pins in the cage. Build if you can control the whole 8 sec descent.

Notes: Warmed up for power cleans and noticed I was bumping the bar out a hair.  Decided to go with 225lbs. since that was 10lbs. heavier than last week.  I was moving the bar fast but there was a slight disconnect. 


PM Training:
A. BB (yoke) Carry: 5 x 150' (should take 30-40 sec); rest 2 min (275lbs. x 150')
notes-be conservative starting out on these, only moderate loads today
B. Oxidative Back Squats: 2 series x 5 x 10 @2020, rest 40 sec b/t sets; 7 min b/t series - slightly heavier than before (110lbs.)

Notes: My traps was sore from the morning bar work.  Tried to keep midline stable and hips down in order to prevent the lower back from overextending.  Ox squats were miserable.  My quads and lower back were dying during these. I was trying to push and my legs were not responding.  Good burn.  Going to be very sore from these.

Rest Day: 9/21/2014

Notes: have some nice burns on my elbows from ring dips the other day.  Shoulders are sore too.  Going to stay away from bar/gymnastics today.

Training: 9/20/2014

Training:
AMRAP in 15 min @sustainable pace: (HR~160)
50m Farmer's Walk 2p/hand
Row 500m
50' HS Walk
2 x 5 reps Strict T2B, on a fat bar if possible
Results: 3 rounds + 100m Row
--5 min recovery--
AMRAP in 15 min @sustainable pace: (HR~160)
Run 300m
10 Hang Power Cleans 95lbs
10 Thrusters 95lbs
10 Burpee over Bar
Results: 4 rounds + 25m run
--5 min recovery--
HICT Row 15 min @HR<150 10="" damper="" div="" spm="">
Complete
+
Run 10 min @~10 min/mile pace (completed on airdyne)

Notes: Felt good going into this workout.  Warmed up for about 25 minutes with aerobic work and mobility before getting into this one.  First AMRAP wasn't too bad keeping my HR down.  Farmer's walks were all unbroken.  Held a 1:57 on the rower and that didn't feel too bad.  I did the HS walks out and back 25', they bothered my wrists a bit.  The rest went quickly and I was off on the run hitting a conservative pace.  All BB movements were done unbroken with about 10-15seconds rest between movements to keep the HR down.  I definitely could have pushed harder during this 15minutes but I wanted to stay with the prescribed intensity.  Burpees over the bar were the worst part because my quads were cooked.  Row was slow, didn't have much left.  There was lightning out so I finished the workout up on the airdyne.

Training: 9/19/2014




Training
A. Freestanding Handstand & Back Roll to Support - 10-15 min practice (practiced forward roll to support)
B1. Kipping HSPU: 3 x amrap in 60 sec; rest 90 sec (20,20,20)
B2. No Ft Rope Climb: 3 x 2 to 15'; rest 90 sec (complete)
+
21-15-9:
Ring Dips
C2B
Time: 3:14

Notes: Hit this workout after my noon class. Got right to the rings and started playing around with the forward roll to support.  Was able to hit a bunch of reps after I realized that I need to set the false grip nice and deep while inverted, then I roll.  Biceps brachialis was on fire afterward, which worried me a bit.  Kipping HSPU went pretty well.  Having the abmat to lower my head to allowed me to be aggressive in the movement.  Wider hands definitely helped as well.  Legless rope climbs went well.  Jumping down improves my ability to do multiple reps significantly.  

I was a little disappointed with the tester.  My hands were killing me after the rope climbs (and ring work) so I had to wear my gymnastics grips for the C2B pullups.  This threw me off a little bit, but I have to be prepared for this.  I just don't like something bunching up in my hands while on the pullup bar.  Ring dips burnt out quickly.  After the first set of 21 I had to break them up.  Noticed that my hands were getting wide on the way down.  Need to keep the hands in front more.      

Rest Day: 9/18/2014

Notes: Feeling good.

Tuesday, September 23, 2014

Training: 9/17/2014




AM Training:
A. Front Squat: build to a heavy single, then 3 x 3 @70-75% of that. (295/215)
B. Power Clean: complete 18-25 singles @~75%, rest as needed (215x25)
C. L-Muscle Ups (strict): accumulate 10 reps (complete)
D. DB External rotation: 3 x 6-8 @3010, rest 75 sec b/t arms (20lbs.)

Notes: Felt good going into today's training session.  Still a little sore from the weekend, but moderate energy.  I was apprehensive going into the front squat as I didn't want to push too hard.  I wave loaded the heavy single as I needed some time to get my body into it.  Hit 295lbs. which was very tough. This is 20lbs. off of my best, but I know that since the focus recently hasn't been maximal weight, I am not concerned.  Triples at 215lbs. felt good.  Power cleans weren't too mad.  My lower back started to tighten a bit after the 15th set, which tells me I was probably pulling with my back a bit.  Need to work on the pull.  Muscle ups weren't too bad, but lats were definitely fatigued.  DB External rotations felt good with 20lbs..


PM Training:
4 sets:
5 Snatch Grip Deadlifts @5010 (165lbs.)
rest 30 sec
15 Russian KB Swings heavy (32kg)
rest 3 min
+
3 sets: (rest as needed)
6/side Pistols
12 GHD Raises15 SB Leg Curls

Notes: Felt good here.  Kept the weight moderate and didn't hook grip.  Want to work on lower back strength/endurance as well as grip endurance.  KB Swings were tough but doable.  Pistols weren't great today since I didn't get my calves stretched by anyone.  Did SB leg curls instead of GH raises because our GHD is rubbish.

Rest Day: 9/16-9/17

Notes: Sore in my lats and lower back but overall I feel very good.  Especially since last year I felt terrible after this event. Going to take my time getting back into training and not rush anything.

Raid Games 2014










Notes: Friday-Got into the gym and hit a solid 30minutes of mobility on hips, shoulders, thoracic, and calves before getting into 5x3 Hang Power Snatches @ 165lbs.; rest 90sec


Reps felt good and not too challenging. Moved onto an EMOM x 9min of:
1-5/5 KB Snatches (32kg)
2-10 Box Jump Overs (30")
3- 10 T2B


I was happy with how everything felt and had confidence in these movements going into the weekend (note back was sore from KB Snatches the next day).


Hit 8sets of 30/30 on airdyne before calling it, finishing up with 15 minutes of shoulder mobility as that was tight at the end.


Saturday-
Got some light sleep and was in bed for about 9 hours. Since my heat didn't start until 3:45, I decided to go to the gym and hit a quick Z1/mobility session so warming up later on would be easier. Got to the venue (an hour away) an hour and 30 before my heat. Warmed up beforehand with some rowing mobility and fast burpees.


Event #1-
8min AMRAP:
Row 20cals
10 KB Snatches (32kg)
10 Box Jump Overs (30")
10 Bar Muscle Ups
Result: 2 rounds + 20 cals + 10 Snatches + 5 BJO


Notes:
I didn't video this one. I went out at a smooth pace and finished the first round in 2:15ish. Breathing was heavy and there was pain, but nothing that I couldn't handle. Kept pushing and went unbroken on all movements until the bar muscle ups where I went 4/4/2 and then back to the rower. Got back to the box jump overs and hit 5 reps there and finished 2nd out of 4 competitors. Thought pacing was good throughout and was happy with how I was able to push despite the high power output and shorter time domain that I usually struggle with.


Event #2
1RM OHS From Ground
Result: 260lbs. (235lbs. was my previous best from Wodapalooza in January)


Notes: Was happy with the way I was able to come back and hit 260 after missing it twice. I am getting better in the OHS but need to get stronger in my legs as 260 felt like a truck. I think I am going to start bringing my hands in a bit as well as I don't feel I have an much stability in the OHS with my hands that wide (especially since my mobility is improving)


Sunday- Slept pretty light again but felt much less anxiety today than yesterday. First event was at 1 so the day was a little earlier. Same pre-warmup routine as yesterday with rowing, mobility, and specific tasks for workout.

Event #3

2, 4, 6, 8…. (8 minute cap)

Wall ball shots – 20lb/14lb

20yd Sprint (10yd outs and 10yds back)

Hand release burpees

20yd Sprint (10yd outs and 10yds back)
Result: 16 rounds + 16 Wall Balls + 15 Burpees


Notes: Pacing was great in this workout, but I might have gone a little to slow in the very beginning and wasn't able to quite catch everyone. I laid the hammer down at 2minutes left and really turned up the turnover on the burpees. Had a fast pace at the end and walked away feeling good. Happy with how the engine felt here.


Event #4
3 Rounds (8 minute cap):

10 Power cleans - 185lb/135lb

10yd Single kettlebell Farmers carry - 70lb/55lb

10 Kettlebell swings - 70lb/55lb

10yd Single kettlebell Farmers carry - 70lb/55lb

10 Toes to bar

10yd Single kettlebell Farmers carry - 70lb/55lb

10 Kettlebell swings - 70lb/55lb

10yd Kettlebell Farmers carry - 70lb/55lb

Result: 2 rounds + 10 PC + 10 KB Swings + 7 T2B

Notes: I know I needed a top finish the place first or second on the podium so I went for broke out the beginning knowing that the guys I was up against were going to push the pace right from the get go. Went UB on first set of power cleans, but was pretty shot after that. Once I got back to my power cleans on the second round my grip was shot and I started to tighten in my lower back. The KB Swings became rough and even carrying the KB became a labor. Back was locked going back to the third set. Wanted to stop because of the pain in my back, but took a few breaths and then went hard on the next set of power cleans really picking up the pace. KB Swings were once again rough and I was able to squeak out 7 more T2B. Back was locked up for about 10-15minutes after this workout. If I paced this workout out I could have taken third and gotten on the podium, but that wasn't the goal. Need to work on the posterior chain endurance and some grip in the future.

Overall I feel I am ahead of where I was last year during the raid games. OHS is better, mobility is better, and higher power aerobic is better. Even though we haven't done much testing and no doubles, I felt better than last year from event to event.

Going forward, I think I need to get the squat back up and start working some posterior chain endurance back into the mix. I would also like to continue to push the length of this base of aerobic power that I have established. Currently, I think I am good for a 5min high powered effort, but 8-10minutes is still just outside of my reach.