Thursday, July 31, 2014

Training: 7/30/2014

AM Training:
A. High Box Jumps: 3 x 1.1.1; rest 3 min, step down to a lower box b/t each rep; stay safe
B. Snatch: 7 x 1; rest 2-3 min - 80% effort all sets : 10 singles Every 30sec x 10sets @ 165lbs.
C. OHS: 5 x 3,2,2,1,1 @31X1; rest 3 min 5x3 @ 185lbs. @ 31x1; rest 3min

Notes: Today I started doing some auto-regulatory biofeedback testing by testing my ROM prior to performing the exercises.  I didn't seem to recognize much change, but I think when I get my grip dynamometer, I will be able to more accurately measure change.  Everything felt labored in the first session.  Did feel particularly explosive on the box jumps.  Legs were just dead.  Warming up for snatches, my high-groin/pelvis was very irritated.  Most likely from all the rowing yesterday.  Snatches felt off and heavy.  Decided to go lighter and work more volume hitting one snatch at 165 every 30seconds or so for 10 reps.  OHS also felt heavy, so rather than build up.  I stayed at 185lbs. and hit 5 sets of 3.  Felt better after the session was over.  

PM Training:
A. Strict MU: 3 x amrap in 60 sec; rest 3 min (5,5,6)
B. 5 rounds:
amrap Strict C2B Pullups (5,5,4,5,5)
amrap Strict HSPU (12,12,10,10,8)
rest 3 min
C. L-Sit: 3 x amsap(-4 sec); rest 90 sec (10,10,10sec)
notes-scaps back

D. Powell Raise: build to an 8RM (25lbs.)

Notes: Felt much better in the second session.  It was much easier to warm-up for this session.  I set a personal best in the 1minute max muscle ups with 6 reps on my final set.  My hands were sore from rowing and showing pullups the day before so I didn't have much to give on my C2B.  However, I did realize that I am lacking scapular depression in the pullup and it prevents me from getting the height necessary to get to the bar.  HSPU felt great today.  I was able to hit 10 reps on most sets.  L-sit was tough because my hip flexors were smokes.  Powell raises felt good.  Hit 25lbs. without having any exposure to them and was able to hold good technique and tempo.  Happy with these.

Training: 7/29/2014

Row 5 min easy
HICT Row 15 min @HR<150 10="" damper="" p="" spm="">
--rest 5 min--

HICT Row 15 min @HR<150 10="" damper="" p="" spm="">

Notes: Got this done in the morning.  First row didn't feel great, but the second one felt better.  Kept the heart rate and stroke rate in check and was averaging a 2:10 pace.  Worked on stroke technique here as well.  

Training: 7/28/2014

20 min Z1 warmup - mix modes, can include dynamic mobility work

2 rounds thru @max effort-try to keep HR as high as you can: 
5 min AMRAP:
10 KB Swings 70lb
20 DUs
Result: 6/5
--5 min recovery--
5 min AMRAP:
15 cals AD
10 Burpees
Result: 3+11cals/3+14cals
--5 min recovery--
5 min AMRAP:
Row 200m
10 DB Thursters (you choose wt; something that won't slow you down)
Result: 3+110m/3 + 
--5 min recovery--

10 min Walk/Jog cooldown

Notes: Wow, this was horrible.  I don't think I warmed up my aerobic system enough because after the first interval I was already dreading the entire workout.  KB swings felt good as did the double unders, but the burn in my legs during the airdyne started to beat on my mind.  Had to take an extra minute or two between my first and second round the tape my finger that was starting to blister.  Had to take down the intensity of the first amrap because I woudn't have been able to finish.  On the upside though, I felt a nice groove to my KB swings.  The rest of the AMRAPs felt better.  I think the lack of proper warm-up affected my performance the first time through.  Either way I was glad to have this over with. 

Rest Day: 7/27/2014

Notes: Feeling better from last week's training.

Training: 7/26/2014

2k Row For Time
Time: 7:09

Notes: Legs were still pretty beat up from this weeks training.  I knew in my warm-up that I didn't have the legs to set a new PR (6:58.8 is Personal Best).  I also think my rowing technique could use some work.  Not leaning back enough I don't think.  Went negative splits from 500 to 500.  Gave a good push at the end.  I liked the pacing style, just need the legs next time.  A little disappointed but there is room for improvement.

Training: 7/25/2014

A. Wtd MU: build to a 1RM (25lbs.)
B. Wtd Strict C2B: build to a 1RM (30lbs.)
C. pHSPU: 30 reps for time (6:06)

D. No Ft Rope Climb: 7 trips, RAN (complete)

Notes: Thankfully this was an upper body workout because my legs are still very sore.  It was tough to warm-up for this workout as I did it in the morning.  Wtd. muscle up felt okay though the shoulders could have been a bit looser.  C2B was better than last time, even when I was weighing about 175lbs..  pHSPU weren't great.  I did a set of 8 and then struggled with doubles and singles from there.  Need to improve the pHSPU.  Rope climbs were okay though I worry about these in large volumes.

Rest Day: 7/24/2014

Notes: Legs are really sore still

Sunday, July 27, 2014

Training: 7/21/2014

A. C&J: 5-6 x 1; rest 4-5 min - 80-85%1RM (245x4,250x2)
B. Back Squat: 2 x AMRAP @ 275lbs.; rest 4 min (6,7)
C. BB Split Squat: 4 x 8,8,4,4/leg @31X1, rest 90 sec b/t legs (95,105,165,165)

D. GHD raises: 3 x 7-9 @4010, rest 2 min (complete @ BWT)

Notes: Clean and jerks felt pretty good today.  Really focused on staying over the bar during the pull and driving with the legs.  Need to keep the chest up a little more.  Jerks felt a little difficult today standing up out of the clean, but no misses.  Legs still feel weak in the back squat but I think that are a bit stronger from last week (even though 20lbs. lighter).  Split squats wrecked my legs and I could tell I wouldn't be walking right for a few days.  GH raises wrecked my hamstrings.  Going to be sore.

Training: 7/23/2014

AM Training:
A. High Box Jumps: 4 x 1.1.1; rest 3 min, step down to a lower box b/t each rep; stay safe
B. Hang Snatch + Snatch: 4-5 x 1+1; rest 3 min (185,195,205(f),205(1+f), 185(1+f))
C. OHS: 5 x 4,4,2,2,1 @31X1; rest 3 min (165,185,210,235,275(f))

Notes: Box jumps got me pretty warm but my legs were still very sore from Monday's workout.  Hit a 43" box jump for 3 and called it there.  Shoulder felt good on snatches, but I just lacked pull today.  Off the floor it was a little forward as well.  Number just don't seem to be pushing up.  OHS felt good.  Happy with 235x2 but missed at 275.  Legs were just dead.

PM Training:
Row 10 min warmup
AMRAP in 15 min:
Row Sprint 20 sec @95%

dismount & rest until HR drops below 120bpm b/f next sprint
Result: 9reps
Avg. HR: 145 BPM
Max HR: 168 BPM

Notes: Hit the row for ten minutes did a little foam rolling and got to work.  Was holding a 1:23 on the rower.  Not impressive but the best I can do.  Haven't seen anything below 1:20 in quite some time.  Maybe change the damper?  Heart rate came down pretty quickly though

Saturday, July 26, 2014

Training: 7/22/2014

AM Training:
50 min Z1, mix modes (Skipped. no time)

PM Training:
AMRAP in 10 min @80%
Row 500m
15 Box Jumps 20"
15 Wallballs 20lb
Result: 3 rounds
--5 min recovery--
AMRAP in 10 min @80%
Run 400m
10 Push Press 95lbs
10 Pullups
Result: 3 rounds + 300m Run
--5 min recovery--
AMRAP in 10 min @80%

Row for cals
Cals: 164

Notes: Sore going into today's workout.  Squats, split squats, and GH raises smashed my legs yesterday.  Kept row just under 2:00 the entire time.  Wall balls were unbroken but rough.  Box jumps had a few stumbles.  Definitely higher effort than 80% to stay unbroken.  Runs were at about a 1:45 pace.  Kept it there so I wouldn't spill over.  Push press were pretty easy and pullups were unbroken.  Row was terrible.  Just labored on it and struggled to keep it at 2:00 pace.  Soaked in sweat afterward.  Much tougher than I expected this to be.

Wednesday, July 23, 2014

Rest Day: 7/20/2014

Notes: Upper body is sore from yesterday's training.

Training: 7/19/2014

A. Incline Bench Press: build to a max (240lbs.)
B. Strict MUs: 1 rep every 30 sec for 10 min (complete)
C. Axle bar Pendlay Row: 2 x 3-5 @21X0, rest 3 min (115x2)
Time: 4:14

Notes: Feeling a little tired going into today's training.  Couldn't really get warm.  Bench press felt heavy after yesterday's long aerobic interval training (triceps and chest were sore).  I have never maxed my incline bench press before.  This number is much higher than my power snatch.  Strict muscle ups were not easy today, but no misses.  Pendlay rows felt good.  

Tester went pretty well.  I need to work on my HSPU kip.  I seem to be using my arms a lot for this movement and the kip does not feel explosive.  C2B felt good.  Burpees were decently fast.  Time could have been better with better HSPU.

Training: 7/18/2014

4 rounds:
on a 2 min timer,
Row 400m @90%, then
amrap KBS 53lbs in time remaining
rest 2 min
on a 2 min timer,
Row 400m @90%, then
amrap Burpees in time remaining
rest 10 min

Think working around anaerobic threshold on these, they aren't lactic endurance intervals.

Notes: Ate a little too close to training today.  I was feeling it in my upper chest during these intervals.  Overall however, I gave a very good effort and was happy with row pacing and output on the KB swings and Burpees.  I was able to recover between efforts effectively.  I really love and hate these intervals. 

Rest Day: 7/17/2014

Notes: Feeling good after yesterday's training session.

Training: 7/16/2014

AM Training:
Row 5 min easy
HICT Row 20 min @HR<150 10="" br="" damper="" sr="">
Notes: Completed right when I got up.  I know that the morning session allows me to warm up for the PM session a lot easier.

PM Training:
A. Split Jerk: build to a heavy single w/solid technique, then
B. 8-10 singles @~85% of A.
C. Alt. EMOM for 12 min:
even - Push Press x 8 TnG (add per set)
odd - 8 C2B
D. Strict HSPU: 5 x max reps unbroken, rest 90 sec

Notes: Great training session.  Felt awesome going in and there was no let down.  Made sure to open up the shoulders in both flexion and extension.  Lats were tight but they loosened up over time.  Called it at 300lbs. as this felt heavy and the lock out was solid.  The drop down singles gave me an opportunity to really work on the leg drive.  The focus for today was back knee down.  EMOM went great.  C2B felt awesome.  Thoracic mobility has been helping a lot.  Strict HSPU felt good. 

Training: 7/15/2014

Row 10 min @Z1
Row 2000m @HR~160bpm/rest 4 min x 2
--rest 10 min--
Row 2000m @HR~160bpm/rest 4 min x 2
10 min cooldown

Notes: Warmed up for the full 10 minutes.  Strapped on my HR monitor and got going.  The first interval was probably the worst because it always takes time for your mind to settle in and accept the fact that you will be on the rower for a while.  Heart rate creep caused the time to go up so I was probably able to hold a 2:04 pace at the 160 BPM.  Continuing to build the volume and lower heart rates.  

Thursday, July 17, 2014

Training: 7/14/2014

A. Squat Clean ladder: begin @185lbs, add 10lbs until failure. (you choose rest b/t attempts) (265lbs.)
B. Back Squat: 2 x max reps to failure, rest 10 min b/t sets - use same wt. as last week & try for more reps (3/4)
C1. Incline Bench Press (bar, ~45 degrees): 4 x 4,3,2,1; rest 90 sec (185,195,205,235)

C2. Axle bar Pendlay Row: 4 x 3-5 @21X0, rest 90 sec (105,120x3)

Notes: Feeling a bit lethargic today after a rough night of sleep.  I may have eaten a bit too much chocolate before going to bed. Came in and got my hips and ankles good and warm before starting my first clean at 185.  Pull felt good today, but trying to stand up with 275, I just didn't quite have the brain power.  

Back squats felt heavy.  More reps than last time but I am definitely weak in my legs.  

Incline bench press continues to get stronger.  Axle bar felt good, though I don't know if I am progressing just yet.

Rest Day: 7/13/2014

Notes: Feeling good today. 

Training: 7/12/2014

2 rounds thru all:
AMRAP in 5 min @85%:
Run 100m
3 Wall Walks
30 DUs
--2:30' recovery--
AMRAP in 5 min @85%:
Row 150m
10 Thrusters 95lbs
10 Burpees over Bar
--2:30' recovery--
AMRAP in 5 min @85%:
AD 15 cals
30m Single Arm Farmer's Walk L 70lb
30m Single Arm Farmer's Walk R 70lb

--10 min recovery--
Results below

Notes: Warmed up for 10min Z1 mixed and then did about 15minutes of mobility.  Chris trained with me in this workout and I enjoyed it.  I am a big believer in going at "your" 85% but I think when training alone you are tricked into believing that some things might be more difficult than with others.  It's not the push to go harder, it's the peace of mind that someone else is going fast, I can go fast.  Wall walks felt awesome (best they ever felt).  Double unders got better from set to set.  

The thruster/burpee sucked...bad.  Just tried to keep everything under control during this portion and not spill over.  The power output isn't there yet, but it was good to test the waters.  

Airdyne felt good (performed on new airdyne).  Farmers walks weren't too bad.  Overall I was happy with how things felt today, as I improved from the first set to the second set.

Training: 7/11/2014

A. Snatch Balance + Hang Snatch + Snatch: 4-6 x 1+1+1; rest 2-3 min (165,175,175,175,185)
B1. OHS: 3 x 2-3 @3221; rest 2 min (165,185,205)
B2. Strict MU: 3 x amrap in 1 min; rest 2 min (6,5,5)
C1. Incline Bench Press (bar, ~45 degrees): 2 x 4-6; rest 90 sec (185,195)

C2. Axle bar Pendlay Row: 2 x 3-5 @21X0, rest 90 sec (115,115)

Notes: Shoulders were tight today, and my hip flexors were sore.  Had some issues early on in the complex but as I loosened up my shoulders, things started clicking.  Need to keep this in mind.  Wish I didn't waste so much energy or fighting my mobility. Oh well.  OHS felt good today.  Went heaviest this cycle.  Strict muscle ups felt tough today because shoulders were fatigued.  Incline bench press was good.  A little sore in my right shoulder.  This seems to be the shoulder that has issues in locking the shoulder in a stable position.  Rows, no issues.

Thursday, July 10, 2014

Rest Day: 7/10/2014

Notes: Left hip is a little tender.  Upper back is feeling better today.

Training: 7/9/2014

A. Power Clean: 1 rep every 90 sec for 15 singles, wave load up to a heavy single
3 rounds:
on a 2 min timer,
Row 400m @90%, then
amrap KBS 53lbs in time remaining
rest 2 min
on a 2 min timer,
Row 400m @90%, then
amrap Burpees in time remaining
rest 10 min

Notes: Power clean felt better by the rep.  My problems have stemmed from the bar not coming off the floor properly.  Specifically, the bar doesn't come back and I can't load.  If I allow the shoulders to come over the bar, I feel so much more balance and power.  The difference is amazing.  20-30lbs. amazing.  Missed 265lbs (squat clean) the first time, but I went down and then back up to 265 and nailed it.  Might have had some more in me, but I finished on a solid rep.

I was a little apprehensive going into the conditioning piece but it felt great.  I don't know if it has been the conditioning on the airdyne, the HICT from the day before, or the fact that I have been opening my thoracic, but this just felt money.  Kept the rows at 1:45 and then got right into the other piece quickly.  Felt pretty good after each set and not doubled over, just breathing heavy.  Awesome training session today.

Training: 7/8/2014

Row 5 min easy
HICT Row 15 min @HR<150 10="" br="" damper="" sr="">--5 min recovery-- accumulate Back Support time--
HICT Row 15 min @HR<150 10="" br="" damper="" sr="">+
mobility work
(thoracic mobility x 20min)

Notes: Felt pretty good on the rower though I think I need some technique work.  My pull feels very inefficient right now.  Need to use my legs more.  Heart rate was around 145-155 BPM the entire time.  First 10minutes were bad, then it got easier from there.

Felt pretty good afterward and worked on dropping my back knee in the jerk.

Training: 7/7/2014

A. Squat Clean + Jerk: 5 x 1+2; rest 3 min (225,235,245,255,265)
B. Back Squat: 2 x max reps to failure, rest 10 min b/t sets - use 80%1RM (295lbs.-2/3reps)
notes-use cage to spot. You can pause at the top on these. Stay safe!
C1. Axle bar Pendlay Row: 4 x 3-5 @21X0, rest 1 min (105x4)
C2. Incline Bench Press (bar, ~45 degrees): 4 x 4-6 @30X1, rest 1 min (165,175,185,190)
C3. Negative GHD raises: 4 x 8 @50A0, rest 2 min (or Full GHD 4 x max w/o extension) (6-10 concentrics/set)

Notes: Was a bit tired going into today's training.  It's monday, and I am still feeling the effects from a tough day of training from Saturday.  Still, I continue to improve on the lifts.  Getting the bar back off the floor has been progressively improving my pull.  Now I need to find that sweet spot of allowing the shoulders to come over the bar and not letting my hips shoot up too much.  

Started out with 225 and worked up to 265 + 2 Jerks. Man I need to work on my jerk technique.  I need to get that back knee down.  I am shooting my foot back and that is preventing me from dropping under the bar.  It is also causing me to turn my back foot out and putting a lot of stress on the outside of my knee.  

Back squat went terribly.  I haven't squatted heavy in months and putting 80% on the bar felt very heavy.  Also, getting into the bottom position, the space in between my vertebrae started to feel sensitive, so I proceeded with caution.  I need to get my squat back up.....

Axle bar rows felt good.  Still a bit weak just at the top.  Incline bench press felt good and went heavier than last time.  Was able to get some solid GH raises in.

Monday, July 7, 2014

Rest Day: 7/6/2014

Notes: Tired today.

Training: 7/5/2014

Olympic Lifting Simulation (220/275lbs.)
10min Max Calorie Airdyne
219 Cals

Notes: Today was the first annual Lift 4 Jim team weightlifting competition.  2 teams of 4 competed for combined sinclair total.  I was coach/lifter today, but I felt confident in my abilities to turn it on when needed.  I warmed up in about 15minutes and went 45/135/165/185 before taking my first attempt at 195. Make. 205. Make. 220. Make.

My back was feeling a bit wonky after the snatch.  I decided as I warmed up for the clean and jerk that if it didn't loosen up, I would bow out.  I did a little mobilization on the foam roller and it felt good warming up.  I built to 255 in the pits in about 4 lifts and went out and hit my opener at 265.  Legs are definitely not as strong as they were a couple of months ago.  missed 275 because the bar was a little forward.  Came out for my third attempt and had to grind through the clean.  Made the jerk with an ugly back leg.  Definitely happy with my overall lifting, especially since this hasn't been a focus.  Are the numbers where I would like them to be? No. But I take solace in the fact that I didn't have any anxiety and I was able to perform without caffeine.

I was feeling tired after the simulation but I knew I needed to do my 10min max calorie airdyne.  Warmed up with 5minutes of 40sec/20sec at my race pace, did some foam rolling, and then went to work.

Pacing was great.  I kept the RPE at 8 for the first half, then turned it on and kept the pedals moving on the second half.  219 is pretty low relative to my last two attempt (232/225) but given the circumstances, and just how it felt overall, I am pretty happy with it.

Training: 7/4/2014

A1. Power Clean: 3 x 1.1.1; rest 15 sec/3 min
A2. Strict MUs: 3 x 2.2; rest 15 sec/3 min
B1. Axle bar Pendlay Row: 2 x 4-6 @21X0, rest 1 min
B2. Incline Bench Press (bar, ~45 degrees): 2 x 6-8 @30X1, rest 1 min

B3. Negative GHD raises: 2 x 6-8 @50A0, rest 2 min (test out if concentric is possible toady also)

Notes: Felt fairly good going into training today though my quads were still fatigued from ox back squats.  Found a great thoracic opener that I feel is really allowing me to take the stress off my lower back.  Finally starting to get the bar back off the floor, which has been my achilles heal as of late with my pull.  The bar is getting back to me in the catch position and I hit 245 for my final set which is the heaviest that I have done since hurting my back.  Muscle ups were okay though I had some soreness from pullups last time.  

Kept it lighter on the pendlay rows so that I could feel the shoulder blades coming together.  This is the first time I have felt the "burn" in my lower rhomboids and I think it's because I am beginning to be able to utilize that ROM with my thoracic more open.  Bench press felt good and I focused on keeping shoulders back and extending from elbows.  Did a few concentrics in the GH today.  Hips looked neutral and I can only attribute the change to my thoracic being more mobile.

Rest Day: 7/3/2014

Notes: Feeling good though my upper back has a rib out.

Training: 7/2/2013

A1. OHS: 3 x 4-5 @3221; rest 2 min (145,155,175(4))
A2. Strict Pullup cluster: 3 x amrap.amrap; rest 30 sec b/t amraps, 2 min after (8/5,8/5,8/4)
B. "Oxidative" Back Squats: 6 x 40 sec(10 reps) @2020; rest 40 sec 
--8 min active rest--
"Oxidative" Back Squats: 6 x 40 sec(10 reps) @2020; rest 40 sec 

(same wts. as last week)

Notes: Had moderate energy going into the gym.  Warming up for OH squats, I felt my hip flexors at the bottom of my squat tight and sore.  Need to work on them a bit more.  Thoracic extension is coming along but I need to figure out some good warm-up methods.  Strict pullups felt okay though I was definitely fatigued from last time we did muscle ups.

Ox back squats were pretty brutal today.  Legs are a bit beaten down so it sucked.  Didn't have as much pain in my hip flexors this time around.

Saturday, July 5, 2014

Training: 7/1/2014

AM Training:
50 min Z1 - your choice, but include ~20 min on the AD & accumulate ~2:30' Ring Support

PM Training:
AD 10 min warmup
AD 40 sec @90%/20 sec @50% x 15
Avg. Watts: 344
--5 min recovery--

AD 5 min @80% x 1
Cals: 98

Notes: Woke up and went right to the gym where I did 20min airdyne, 10min row, 20 min airdyne for my z1 work.  Felt good afterward.

Hit the second workout about 6 hours later.  Warmed up on the airdyne for about 5min before getting into the intervals.  This was the first time I use the big fan airdyne for intervals since I plan on using it for my ten minute time trial on Saturday.  Definitely had some more burning the quads than the smaller fanned bike.  Lungs were not the limiter here.  Happy with the output given the higher work to rest ratio.

5min @ 80% went okay.  I am hoping for 115 cals for the first 5 minutes this weekend, but we shall see.....

Tuesday, July 1, 2014

Training: 6/30/2014

A. Power Clean + Jerk: 5 x 1+2; rest 3 min (225,235,235,240,245)
B. Front Squat: 3 x 7-9 @31X0, rest 2 min (135,135,145)
notes-moderate loads, keep concentric bar speed up
C1. Axle bar Pendlay Row: 4 x 4-6 @21X0, rest 1 min (125,105,105,105)
C2. Incline Bench Press (bar, ~45 degrees): 4 x 6-8 @30X1, rest 1 min (135,145,145,155)
C3. Negative GHD raises: 4 x 7 @50A0, rest 2 min (complete)

Notes: Pull is feeing better today, though height and speed under the bar left something to be desired.  My jerk on the other hand felt awesome today.  I was focusing on my aggressive with the arm drive but driving down.  Felt solid.

Had an epiphany on my front squats.  I need to allow my hips to be closer to my heels, but I need to keep my body weight in my heels.  This thought allowed me to drive effectively with my legs.  Wrists were bothering my with the higher repetitions so I switched to straps.  

Axle rows were okay.  I dropped the weight a little so I could focus on a more effective scapular retraction which I think is very weak.  Bench press felt good though I felt my shoulders coming forward a bit on a few reps.  I need to extend the arms without that happening.  Still working on keeping the hips tucked on the GH negatives. 

Though I was feeling tired going into training, it was overall a descent training session. 

Rest Day: 6/29/2014

Notes: Lots of work to do today.  Body feels good but I am definitely tired.