Thursday, August 28, 2014

Rest Day: 8/28/2014

Notes: Biceps and lats are sore from chest to bar pullups.  Lower back is a little sore between the joints.  

Training: 8/27/2014

A. Split Jerk clusters: 4 x; rest 15-20 sec/3 min (255,260,270,275)
B. Jefferson Deadlift: 3 x 2-3; rest 2 min - moderate, based on testing (265x3x3)
C. L-Muscle Ups (strict): accumulate 15 reps (complete)
notes-try to hit a good L position on both top and bottom
D. C2B Pullups: 10 x 5 unbroken for time (2:04)
E. DB External rotation: 2 x 12-15 @1010, rest 60 sec b/t arms (20lbs.)
notes-L arm first, no more reps/weight on R than L could do

Notes: Came into the gym feeling pretty good.  Warmed up for split jerks, but noticed I was tighter than last week.  I sometimes get stubborn on not taking the time to get the shoulders open.  I still need a solid 20 minutes of a mixture of reps, mobility, and activation work to get things ready.  Weights felt heavier than last week, although I did set a volume and intensity PR on clusters.  Happy with hitting 275x5 without any press outs.  Gaining confidence in driving myself down into a lockout through the scaps/lats.  Lowered the hips on the Jefferson deadlifts.  Need to get the back hand further out to accomidate.  L-Muscle ups are good at the top and bottom but my legs drop on the transition.  Not sure how to correct this.  

C2B were better than last time I tested this.  Grip was a bit of a limiter, but I didn't warm the movement up at all.  DB external rotation felt good.  Left is starting to catch up.  Shoulders (biceps tendon/front delt) were sore after the workout.  I know I am going to feel the biceps/lats tomorrow.

Training: 8/26/2014

Row 5 min easy
HICT Row 20 min @HR<150 10="" br="" damper="" spm="">--rest 5 min--
HICT Row 15 min @HR<150 10="" damper="" div="" spm="">
Notes: Felt great today.  I ate before hitting this workout and it made a world of a difference in the power output and sustainability.  Kept pace on the first interval at about 2:09 and then 2:11 for the second interval.   

Monday, August 25, 2014

Training: 8/25/2014

AM Training
A. Squat Clean: 7-10 singles, moderate loads (245,245,245,250,255,255,255)
B. Front Squat: 4-6 x 2 @10X0, rest 75 sec - fast bar concentric speed (245x6sets)
C. Pistols: 4 x 14 alt'ng reps (7/side)@21X0; rest 90 sec (complete)

Notes: Felt a little tired going into today's training session, but my body was feeling good.  Might have had an iffy night's sleep.  Knowing this going in I was cautious of the bar speed on the way up and perceived exertion.  Had 255lbs. in mind to go with my work sets today, and after 4 tough sets, I got to 255lbs. and hit 3 solid singles there before moving on.  Front squats felt great today with my calves loose.  Bar speed was good through and I was keeping a good torso angle.  Pistols were so much better than last week.  The calf mobilities that I have been doing are money.  Didn't push too hard this session as I knew I had one more to go today.

PM Training:
15-20 min Z1 warmup - include some free Handstand work
Row 800m @2k pace x 4; rest 4 min
10 min Walk cooldown

Notes: Had limited time to warm-up for this one but I didn't really need all that much of a warm-up because it was over 90 degrees inside the gym when I hit this one.  First two sets weren't too bad but just couldn't sustain the kick on the last two.  Legs were just smoked.  I was disappointed with the last interval.  I tried going out easy and then pick up the pace but I just wasn't able to kick it into gear at the end.  I am thinking for events 10min or less I need to push the pace and hold on.  Whereas longer events, I think I can ease my way into it a bit more and pick up the pace as I go.

Rest Day: 8/24/2014

Notes: Feeling good today.  Chest is a little sore from muscle ups.

Training: 8/23/2014

15-20 min Z1 warmup - include some Handstand Walking work

On a 10 min timer:
Row 2000m
amrap Muscle Ups in time remaining
30 min Z1 work

Notes: Hit a 5min row, then did about 15 minutes of dynamic mobility before getting to the row.  Held a 1:48 for the first half, then backed off to about 1:52 for the second half.  Got off the rower at 7:28 and got right to the rings.  Hit 3 muscle ups every 20 seconds or so, only 2 on the last set since the clock ran out.  Felt good with the pacing and pretty happy with my muscle ups.  I think I can be more trusting of my hip drive.  Recovered within about 2 or 3 minutes.

Training: 8/22/2014

A. Hang Snatch + Snatch: 4-7 x 1+1; rest as needed (165,175,175,185,195,205(fx2), 205)
B. OHS: 3 x 3,2,1 @31X2, rest 3 min (205x3,240(f),205x3, 225x3)
C. Oxidative Back Squats: 2 series x 4 x 10 @2020, rest 40 sec b/t sets; 5 min b/t series (100lbs. complete)
notes-it's 4 sets of 10, done twice. Use ~the same weights used before when we did this.
D. GHD Raise: 2 x 4-6 @2010, rest 90 sec - more difficult variation or add wt. (25lbs.)

Notes: Felt good going into this workout.  Had a good mindset and my concept on the pull was sound.   Built up in weight from set to set.  Need to keep sitting the hips longer as I extend up.  OHS felt really good today.  The new lat openers and calf stretches that I have been doing are money.  Back squats sucked on last couple of sets.  GH raises were so much better on a good GHD.

Rest Day: 8/21/2014

Notes: Body feeling good.

Training: 8/20/2014

A. Split Jerk clusters: 5 x; rest 15-20 sec/3 min (225,245,245,255,265)
B. Clean Deadlift Jefferson Deadlift: 5 x 3,3,3,3,3; rest 2 min - moderate, based on testing (225,225,245,255,265)
C. L-Muscle Ups (strict): accumulate 10-12 reps complete
notes-try to hit a good L position on both top and bottom
D. HS Walking: accumulate 300' (108' in one set. Rest complete)
E. DB External rotation: 2 x 12-15 @1010, rest 60 sec b/t arms (20lbs.)
notes-L arm first, no more reps/weight on R than L could do

Notes: What a great training session.  Got in and get warm quickly.  Made sure my lats were opened up and then got to the blocks.  The focus was keeping the upper back tight and driving the arms to lockout.  No misses today.  Instead of clean deadlifts, I went with jefferson deadlifts since they tested better.  First time doing these in a workout.  Need to turn the back foot out a little bit more  Need a more vertical transition on the L-Muscle ups.  PR'd my HS walk.  The shoulder are do much more open.  Need to keep the midline tighter. External rotations felt great.

Training: 8/19/2014

15-20 min Z1 warmup - include some free Handstand work
Row 700m @2k pace x 5; rest 4 min
10 min Walk cooldown

1. 2:26.2 (1:44.4)
2. 2:25.2 (1:43.9)
3. 2:26.2 (144.4)
4. 2:26.8 (1:44.8)
5. 2:25.5 (1:43.9)

Notes: man was this painful.  The burning from within was just terrible.  I am anticipating the session when these don't make me want to kill myself.  On a high note, I started to figure my stroke out.

Training: 8/18/2014

A. Squat Clean clusters: 3 x 1.1.1; rest 3-4 min (intensity focus)  3x1.; rest 3min (205lbs.)
B. Front Squat: 5 x 2,2,1,1,1; rest 2:30' - no slow grinders; keep bar speed up (3x2 w/ 255lbs.)
C. Pistols: 5 x 10 alt'ng reps (5/side)@31X0; rest 90 sec (3x 10/leg)
D. GHD raises: 2 x 10-15 @2010, rest 2 min (2x15 complete)

Notes: Shaking of the long weekend.  Didn't have the legs to go heavy, so I went lighter and hit more volume.  Pull is feeling great thinking about extending up.  Front squats weren't too bad, kept bar speed high.  Pistols sucked.  Ankles/calves were way too tight.  Need to work on that.  GH Raises killed my quads.  Welcome back!

Tuesday, August 19, 2014

OFF: 8/14/2014-8/16/2014

Notes: Off for the next 4 days.  Travelling to NY for my brother's wedding. Lots of eating, drinking, and little sleep.

Sunday, August 17, 2014

Training: 8/13/2014

A. Snatch: 10 singles, full recovery. Intensity by testing (5x185,7x195)
B1. OHS: volume focus (5 x 1-2) - slow tempo; rest 2:30' (195x2,205x3)
B2. Muscle Ups (kipping): 5 x amrap(-2); rest 2:30' (8,7,7,7,7)
C1. pHSPU: 2 x amrap in 60 sec; rest 2 min (13,12)
C2. No Ft Rope Climb: 2 x 1.1 to 15'; rest 2 min (Complete)

D. DB External rotation: 3 x 4-6 @5010, rest 60 sec b/t arms (skipped)

Notes: Came in feeling pretty good today.  Tested well on the snatch so built up.  Bar was bumping out a bit today.  Built up using the board, then started my first set at 185lbs. and tested.  It tested the same, so I stayed with it until my body became accustomed and then went up to 195lbs..  No missed throughout the 12 singles I went for today.  I am getting the bar back much better but my extension at the top is not doing great.  I need some work from the hang to get used to extending up.  OHS were a bit of a struggle today. I was trying to stay more vertical in the squat, but forcing my knees out.  I think I need to go back to sitting back through my heels and keeping my chest up.  I will play around with it a bit.  Muscle ups felt much better than last week and I hit a total volume PR.  Had a break through on the pHSPU.  On the final s

Friday, August 15, 2014

Training: 8/12/2014

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. Hit about 2:10 pace on each row.  I remember being able to do these at a much faster pace.  Hmmmm....

Training: 8/11/2014

A. Power Clean + Jerk: 6-9 singles, one every 2 min- sets across at 85%+ or waveload up (235x6)
B. Clean Deadlift: 5 x 3; rest 2 min - moderate, based on testing (skipped)
C. Row 600m @2k pace x 6; rest 3:30' (see picture)

D. GHD raises: 2 x 8-11 @4010, rest 2 min (2x8)

Notes: I was supposed to go intense today with the power clean and jerk.  235 didn't feel easy today, so I stuck with that for as many singles as I could do while still testing well (toe touch). Hit 6 singles and then called it as I started feeling tension in my lower back.  Tested all types of deadlifts, but nothing tested well, so I skipped deadlifts and moved onto the row intervals.

I didn't warm-up for the intervals.  Just got on the rower and started pulling.  Kept row avg. under 1:45 for all intervals.  They were tough.  Need to get better at rowing.

Finished off with the GH Raises.  Those crushed my hamstrings.

Rest Day: 8/10/2014

Notes: Feeling pretty fresh after yesterday's training session.

Training: 8/9/2014

60 min @Z1 - mixed, ATW style or with easy gymnastic skill work

Notes: Did this in the AM with airdyne, row, planks, slam ball deadlifts, battling ropes, and running.  First 20 minutes was tough, but then I got in a groove and felt good.

Training: 8/8/2014

A. Squat Clean clusters: 5 x; rest 3-4 min (volume focus) (225x3,205x2)
B. Front Squat w/chains: 5 x 3,2,2,1,1; rest 2:30'  - no slow grinders (170x3,185x2x2 w/ 80lbs. chain)
C. C2B Pullups - max reps test (one unbroken set) (no attempt)
D. DB Ext Rotation: 3 x 12-15 @2010, rest 60 sec b/t arms

notes-L arm first, no more reps/weight on R than L could do

Notes: Not feeling too good today.  Hip flexors were once again sore from rowing and snatch work.  Lower back was sore too, so I kept the weight under check as opposed to last week where the bar speed was much higher.  I hit the first 3 sets at 225lbs. before going down to 205 for the last two sets, and then 185 for 5 AFAP.  Pull started to feel better toward the end, but I just couldn't push big numbers today.  Front squats felt okay, but the fourth set started to grind at that weight and decided to call it there.  I tried an attempt of C2B pullups, but my arms and lats were still destroyed from Wednesday's training session.  Wasn't happy with the training session but I knew I didn't have big weights today, so I stuck with volume instead.

Thursday, August 7, 2014

Rest Day: 8/7/2014

Notes: Neck is feeling better. Still not 100%.

Training: 8/6/2014

AM Training:
A. Snatch Balance: 4-6 singles, RAN
B. Snatch: 12 singles, 1 every 30 sec
C. OHS: volume focus (4-6 x 3) - slower tempo

Notes: I was still feeling the affects from a muscle spasm today, though as I started to get into the snatch balance, I started to forget about it.  In addition to that, my hips flexors/capsules were on fire from rowing yesterday.  Snatch balance felt heavy today, so I only built to 205lbs. with clean technique and called it there.  Moved onto the snatches and warmed up from the board.  Pull felt good but bar was still bumping out slightly (more on this later).  Last week, I hit about 10 singles at 165lbs., so this week with 12 singles every 30 seconds, I hit the first 6 at 165lbs. and  the final 6 at 175lbs..  I noticed analyzing the video afterward (and comparing to some older videos with clean technique) that I have way too much tension in my arms and that is really preventing me from getting the bar close.  I will work on this the next time I lift.  

OHS felt okay and did six sets this week (5 sets last week).  RPE stayed at 7/8 for all sets. Felt pretty good afterward.

PM Training:
A. Muscle Ups (kipping): 5 x amrap(-2); rest 2 min
B1. pHSPU: 4 x amrap in 60 sec; rest 2 min
B2. No Ft Rope Climb: 4 x 1.1 to 15'; rest 2 min

C. DB External rotation, elbow on knee: build to an 8RM/arm

Notes: Got this in about 4 hours after my first workout.  Muscle ups felt okay.  I am feeling heavier than when I was last doing kipping muscle ups.  I was able to hit 6 reps on all sets with an RPE of 8.  Technique felt good, just winded/fatigued very quickly.  pHSPU felt better this week.  I was getting into a more tripod position at the bottom and this definitely helped stability in the kip.  Legless rope climbs were tough (as usual).  Needed to use my legs on the way down.  I noticed though that when I rotated my elbow in, I have a much stronger pull.  25lbs. was a struggle for my left side on DB External Rotations.  Definitely weaker there.    

Training: 8/5/2014

8x500m; rest 3min @ 2k Row Pace

Notes: As I was warming up for my rows intervals this afternoon, I had a muscle spasm in my neck and trap.  I sometimes get these and they go away pretty quickly, but this one was wretched.  I couldn't turn my head either direction with out pain.  This definitely distracted me during the rowing.  The first 300m was manageable but the last two hundred of each interval was rough.  Thankful that this one is over. 

Tuesday, August 5, 2014

Training: 8/4/2014

A. Power Clean + Jerk: 8-12 singles, one every 90 sec - sets across at 80-85% or waveload up
B. Clean Deadlift: 5 x 5; rest 2 min - moderate, based on testing
4 rounds:
10 S2O unbroken - build (135,140,145,155)
15 C2B

rest 90 sec

Notes: Great training session today.  Got a pretty good night's sleep and got to the gym feeling fresh.  Power clean and Push Jerk tested best so I went up with that.  I got a lesson with my lifting coach this weekend and I reenforced some things to think about during the pull and catch position.  Kept intensity at 80-85% but was still able to hit a PR.  Didn't feel all that different than the other lifts that I had, so I am very happy with that.  Kept clean deadlifts moderate in weight since it tested moderately.  The 4 rounds was tough.  Suck factor increased from set to set, though I think I handled it well.  Push jerks felt great.  I have to remember to rebend the knees.  C2B felt good though I think I could have kept my midline tighter.  

Rest Day: 8/3/2014

Notes: Feeling very fresh today.  I think the controlling of intensity in the workouts has definitely been helping.

Training: 8/2/2014


Row 300m @2k pace x 10, rest 90 sec

Notes: Got into the gym early and hit this.  This was surprisingly challenging today.  Kept right under the 2k row pace.  Focused on leg drive today.  Since this was pretty challenging, I am concerned about how 8x500m is going to feel.....

Training: 8/1/2014

A. Squat Clean clusters: 5 x; rest 3-4 min (volume focus) (225,230,235,240,245)
B. Front Squat w/chains: 5 x 3,3,3,2,2; rest 2:30'  - no slow grinders (165,175,175,185,195)

C. TGU: build to a max each arm - note differences. (90lbs.-Note left a little less stable in the elbow than the right)

Notes: Great training session today. Got my grip dynamometer yesterday and started using it in today's training session.  After riding the airdyne for 3minutes, I took my baseline number.  From there, I tested the movement and saw if my grip improved.  Since it improved best with the squat clean, I stuck with that.  As I built up, I continued to test my grip after a one minute rest after the last lift (that way my grip would regenerate before the test).  Grip continued to increase from set to set so I increased weight, but I kept with the focus of the workout which was volume (75-85% intensity) and not intensity.  All weights felt manageable.  

Moved onto front squats. There was a definite difference in grip after the squat cleans.  Kept the weights moderate to allow for higher bar speed.  Need to work on grooving a more vertical squat to allow for glute recruitment out of the hole.  

TGU felt great.  Increase in thoracic mobility had allowed for better OH stability.  This was the first time I used 90lbs. for a TGU. Felt great after this training session.

Rest Day: 7/31/2014

Notes: Feeling pretty good today after yesterday's tough training sessions.