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.