Thursday, August 20, 2015

Rest Day: 8/20/2015

Notes: Right shoulder feels good today.  Left hip is caught on internal hip rotation.  Hopefully with some PRI work, that will free up.

Training: 8/19/2015

(video to come)

Training:
A. Hang Snatch: 6-8 singles @70% effort
B. Rot. EMOM for 12 min: (skill work - can add PC if you like)
1 - 4/4 Pistols
2 - 5 HSPU
3 - 5-7 T2B
C. AD 5 min @HR165-170
--5 min active recovery >130bpm--
AD 5 min @HR165-170

Notes: I slept a little better last night but was very angry going into today's training.   Just couldn't really shake the mood I was in.  Hang snatches weren't great today and my right shoulder was definitely bugging me.  Stayed with 165lbs. and 175lbs. for all sets.  No misses but the day off yesterday tightened me up and made me feel slow.  I should be better on Saturday as I will be training on Friday.  Just couldn't get the right readjustment and was overarching at the top to get power.  Pistols felt great on my right side but left side wasn't as good.  You can see in the video that my left ankle is missing a lot of flexion and I think this is due to lack of hamstring and glute activation on that side.  The gastroc just doesn't want to give on the squat as it is trying to hold me up.  Need to focus on relaxing the ankles better.  HSPU felt good.  I did 5 tng power cleans with 135lbs. into 7 t2b each round.  Power cleans didn't feel great.  Haven't worked touch and go in a little while but I cleaned up the technique a little.  Back was just dominant today.  Airdyne felt good (without warm-up) in the future I would have definitely done some work beforehand.  Held 275 watts for both sets.  Left hip and right shoulder were bugging me after training.  

***Later in the evening I realized something was up with my resting position in my shoulders.  when I put my back on the wall, they sit about 3 inches off the wall.  When I put them back to the wall, shoulder flexion feels a lot better!

Rest Day: 8/18/2015

Notes: Didn't sleep well last night so decided to take today off and get some extra rest for my shoulder.

Training: 8/17/2015



Training:
A. Push Press: 3 x 3,2,1; rest 3 min - not maximal
B1. Front Squat: 2 x 10-12, rest 2 min
B2. C2B Pullups: 2 x 20; rest 2 min
B3. HSPU: 2 x 15, rest 2 min
C. Oxy Squats: 4 x 5 @4040, rest 40 sec - 30%1RM

Notes: Felt pretty good going into training session today.  Wanted everything to feel crisp today.  Went into the push presses with my right shoulder feeling good, and I was nice and relaxed.   Hit a sold triple and double and then went for a PR at 275lbs.  Missed the first attempt because I didn't commit to the drive overhead.  Hit it the second time and the RPE was about a 9/10.  Just a solid single.  Front squats felt good, though my legs are still tired from Saturday's running.  Hit 185lbs. for all sets.  C2B are getting better each session now that I am working on my technique.

1. Not too much arch (keep hips tucked).   This prevents piking.  
2. Leave legs underneath on way down.  Then scoop as you get to the bottom. Much stronger kip this way.

HSPU felt really good.  Mayra helped me out too moving my hands farther back.  This allowed me to get off the wall in my tripod position.  

3. Keep hips tucked.  Don't overextend. 

Need to learn how to generate more power from here.

Worked on some hang snatches and today they felt great.  Need to bring this technique on Saturday.  Oxy squats felt good though I was using my back a bit out of the bottom.  This could be leading to weakness in pistols for sure.  

Monday, August 17, 2015

Rest Day: 8/16/2015

Notes: Right shoulder is finally feeling better! After my workout yesterday I stretched out the teres major/minor and that got my internal rotation freed up.  I am feeling no pain for the first time in a long time and I am grateful!!!

Training: 8/15/2015




Training:
A. Hang Snatch: Build to 2RM (185lbs.)
B. Clean Deadlift: 3x3 @ 33x1; rest 2-3min (moderate) (225,245,265)
+
40min Aerobic Work (20min Airdyne + 20min Run)

Notes: Was sore and tired going into today's training session.  I was also up late last night as well and didn't eat too clean.  When I got on the bar, I knew I wasn't doing anything special today, so decided to work on good technique and get some good movement patterns down.  Need to focus on the legs doing the work and not leaning back.  Also, when I hinge to get to the thigh, I may not be loading my hamstrings and may be loading my back instead.  Also, I don't think I am driving the hips down and instead, trying to go up.  Deadlifts felt good but not engaging the posterior enough.  Aerobic work went well despite the terrible heat of mid-August in South Florida.

Training: 8/14/2015

Training:
Clash of Fittest Testing
Workout #1b (with partner)
60 HSPU
30 Front Squats
15 Rope Climbs
then women go
Time: 13:59 (just under time cap)

Notes: Didn't have much sleep last night as I was anxious about the testing today.  I refused to let that play a part in my happiness in going to the gym and I had a lot of fun today, so that is a plus.  Warmed up quickly on the airdyne, did some of my PRI drills, then got to work.  HSPU were 30 UB then I did another set of 10 on the back end.  I hit 14 front squats before handing it off to my partner Matt to finish.  I felt good on the rope climbs though I still need some work on the decent.  Happy with how this felt.

Workout #2 (in team of 4)
200 Wall Ball Shots (20lbs.)
200 C2B
200 Pistols
200 Burpees
Result: 1 burpee under 18min time cap

Notes: I started with wall balls hitting 40 reps UB and then another set of 40 later on.  Haven't done any large sets of wall balls in a while.  Nothing too challenging, they just suck!  C2B didn't feel particularly great today.  I was definitely over-arching on the way to the bar.  I am going to need some more touches on these before next Saturday.  Not sure what's going on there but it has to do something with the kip.  I need to hollow out on the way back, not throw my legs forward.  Pistols were better than the other day.  Hitting the wall balls before hand (along with the front squats) definitely got me good and loose for the pistols.  Second set I was flying.  All in all I was happy with today, especially with all the pullup volume I have been doing recently.

Rest Day: 8/13/2015

Notes: Right shoulder is still bugging me


Thursday, August 13, 2015

Training: 8/12/2015



Training:
A. Power Snatch: 5-8 x 1; rest 90 sec - moderate (185x3, 190x3, 195x2)
+
10-15 min Gymnastics skill work
+
40 C2B
40 alt'ng Pistols
30 C2B
30 alt'ng Pistols
Time: 7:49
+
10 min aerobic c/d
15 min mobility

Notes: After yesterday's tough training session, I wanted to try and clear my head of expectations and just enjoy my training session.  Had a great concept in my head of the pull and it worked very nicely for me today:

1. Hold the bar and envision pulling yourself through the floor,  driving the legs through the ground.  

If I stayed with this through the pull my hips dropped naturally and seemed nice and smooth.  For the first time doing this it felt great.

I practiced my kip for 10-15min or so, working on not being pike at the top.  Need to work some more on this and just use a small pull with my arms at the top.  Hit a set of 20 C2B then smaller sets from there.  Pistols weren't great today and I think it's because of the new PRI training.  Need to continue to work strengthening the new movement patterns.  Worked a little more on C2B after.

Training: 8/11/2015

Training:
15-20 min progressive aerobic warmup
+
5 min AMRAP @max effort: (note HR)
10 KBS 70lbs
10 Burpees
Result: 5 rounds + 5 KB Swings
--10 min active rest @>130bpm--
15 min @85%(HR155-173ish):
Run 400m
15 Wallballs
AD 20 cals
10 GHD Situps
Result: 3 rounds + 300m Run
--10 min active rest @>130bpm--
15 min @85%(HR155-173ish):
Row 500m
50 DUs
15 T2B
Notes: 4 rounds + 105m
+
10 min c/d

Notes: I had an emotional morning and was pretty tired going into the afternoon training session.  I warmed up on the airdyne and refocused before hitting the first part of the workout.  The pain set in about a minute in but I focused on breathing and keeping tight through my midline as to not fry out my back.  I was pretty happy with my ability to push, especially since I was pretty tired.  Didn't have the second gear on the next piece, but I kept consistent.  

1.Need to pull the heel up on running.  

I was just exhausted by the last piece.  Rowing was just miserable.  I was keeping just under 2:00 but it was tough.  Double unders were unbroken all but one set.  Same for T2B.  Grip was limiter there.  Hit my PRI work afterward.  Tough day, but I know that there is light on the horizon.  

Training: 8/10/2015




Training:
A. Split Jerk: 6-10 x 1; rest 2-3 min (go by feel)
B. Push Press: 1 x 5
C1. Front Squat: 3 x 10-12, rest 2 min
C2. C2B Pullups: 3 x 20; rest 2 min
D. C2B assistance work - 2-3 sets

Notes: My right biceps tendon was still bothering me a bit today and just couldn't get a good drive on the bar today.  Decided after my warm-ups to stay at more of the 85% range today and get some good work in there.  Hit a couple of solid reps but lockout was definitely soft on a few.  Push press was tough today and was barely able to squeek out 235lbs..  Front squats were as heavy as last time but for more reps.  They were brutal.  C2B felt good and went unbroken on all sets.  Need to work technique a bit more but I am heading in the right direction.  

Training: 8/9/2015

Notes: Right biceps tendon is cranky after muscle ups yesterday.

Training: 8/8/2015

Training:
20-30 min progressive aerobic warmup
+
5 rounds:
Run 400m @moderate pace
6 Muscle Ups
50m Rack Carry 155lbs
Time: 16:01
+
10 min c/d + mobility work

Notes: Had a rough morning working a beach workout which was hot and exhausting.  I made sure to eat breakfast then got to the gym where I airdyned for 25 minutes and then did my PRI drills before hitting a few swings on the rings and then got going.  It was very hot in the midday so I made sure to take the runs nice and smooth in order to keep my HR down.  Did all muscle ups unbroken and my sure to keep my ribcage down on the rack carries.  Workout felt great.  Hit my PRI drills as my cooldown.

Training: 8/7/2015



Training:
A. Power Snatch: 3-4 x 3 TnG, rest 3 min (175,185,190PR)
B. Front Squat: build to a heavy single, then 3 x 3 @70-77% of that. (295, 225x3x3)
C. Farmer's Walk: 4 x 20m; rest 2-3 min - build to heavy (315lbs.)
D. Strict T2B work - 3-5 sets (complete)
E. 10-20 min gymnastics skill work (complete)

Notes: Was feeling a little anxious today going into the gym.  I wanted to do well on the power snatches and this made me over-try.  I accidentally jumped to 195 from 175 and that threw things off a bit.  Either way, I wasn't going over 190lbs. today.  Front squats felt good but need to continue to strengthen new positions in order to move bigger weights.  I used the trap bar for farmer's carry today.  The grip on it is rough so I had to use gloves but it was good work.  Strict T2B work is going well.  I was able to get to the bar today, but still need to work on compression strength.  Tried to some planche work and lever work afterward. 

Rest Day: 8/6/2015

Notes: Hips are feeling good after doing the PRI drills.

Thursday, August 6, 2015

Training: 8/5/2015



Training:
A. Hang Squat Clean: 5x2; rest 2min (215,235,255,255,275)
B. Deadlift: Moderately Heavy 5 with good technique (345)
C1. HSPU: 3xAMRAP; rest 2min (20,20,20)
C2. Rope Climbs: 3x3 For Time; rest 2min (37", 32", 37")

Notes: I was in Miami all morning get a PRI assessment.  I learned a lot of great things and was prescribed exercises to do to mend some postural problems that I have.  I hurried back home after eating lunch in Coral Cables, laid down for 10 minutes and then went to the gym.  I had about an hour and 20 minutes to hit this workout but I knew it wouldn't take too long.  I did a few exercises to get my hips ready, then got to work.  I will say that my pull didn't feel great.  I was lifting too much with my back and couldn't work with my legs and hips today.  Perhaps it was because I was getting overextended at the top position?  Felt a little heavy but after two sets at 255lbs., I decided to make a go for 275lbs.. I hit it relatively easy and that made me feel very good.  I quickly built up in the deadlift and realized I hadn't done deadlifts in a very long time (only on the trap bar).  They felt great off the ground but the touch and go reps were challenging because of dead weights.  HSPU felt okay even though I didn't have much of a warm-up.  Need to get more rhythm with my kip.  Rope climbs went well but I need to work on my descent.  Quick workout and felt good.

Tuesday, August 4, 2015

Training: 8/4/2015

Training:
Swim 100m/rest 10 sec x 4 (swim the 100s at ~1:53'-1:55' each) (1:50ish)
Swim 100m @hard effort x 1/rest 10 sec (1:44)
Swim 100m/rest 10 sec x 5 (try to swim the remaining 100s at ~1:53'-1:55' each) (1:50ish)
--4 min recovery--
Swim 100m/rest 10 sec x 4 (swim the 100s at ~1:53'-1:55' each) (1:38 then 1:48ish)
Swim 100m @hard effort x 1/rest 10 sec (1:41)
Swim 100m/rest 10 sec x 5 (try to swim the remaining 100s at ~1:53'-1:55' each) (1:48ish)
+
easy c/d swim
Mobility work

Notes: Man what a challenging workout today.  My stroke was feeling off and my lats were sore from yesterday.  I literally wanted to quit at the third set and had to make a deal with myself each time.  I kept thinking to myself, this next set won't be as bad.  I made it to the 10th set, and during the breaking drilled a little bit and found that I wasn't getting the lead arm underneath my body.  As soon as I made this adjustment, I felt so much more balanced and stronger.   I, without trying very hard, hit 1:38 on my first 100m on the second set.  From there it was much less struggle to continue.  I cleaned it up afterward even more and it felt so good. 

1. Wide Tracks
2. Rotate until body is supported over arm

Monday, August 3, 2015

Training: 8/3/2015





Training:
A. Split Jerk: 5 x 2,2,1,1,1; rest 2-3 min
B. Push Press: 2 x 3-4; rest 3 min
C1. Front Squat: 3 x 6-8 @20X0, rest 2 min
C2. Pullups: 3 x 20-25; rest 2 min
D. Band Ast'd C2B Strict Pullups: 2 x 4-6; rest as needed

Notes: Solid training session today.  I have been working on letting go of my training outcomes.  Not because I don't want to "set myself up for failure," but because I know I am capable of hitting my goals.  I just need to allow them to happen.  Warmed up for split jerks and my shoulders were feeling good.  Behind the back bar stretch really loosened up the anterior capsule so getting the bar back was no problem.  I wasn't driving on the bar however, and I didn't noticed this until I made my first attempt at 330lbs..  I missed it once and then started driving on it but it was a little late in the session to be making changes and was unable to hit it.  I am very excited to get back at it though as 330 felt lighter than it has ever felt on my shoulders.  Push press felt heavy today, and I am starting to understand why they have been feeling heavy recently: I am cutting my dip off which cuts off my hip drive.  I need to get a little lower in the dip in order to drive the bar higher.  I did this on the first rep with 240 and it flew up.  Unfortunately the momentum carried me down and I hit the blocks and it threw me off.  The next three reps were a struggle and my wrist was throbbing afterward.  

1. Drive hard under
2. Complete the dip

Front squats felt good today.  Opening the pigeon pose helps it immensely.  Pullups felt much better this week after looking into a little bit of tech work.  Need to get the chest through quickly on the way up

1. Chest through early (think arch body)

I did all sets unbroken and did C2B on the final set.

I did behind the back bar stretching, trap 3, and chest to ring holds to complete the workout.  Threw in 2 legsless rope climbs as well.

Rest Day: 8/2/2015

Notes: Back feeling good, and shoulder isn't really bugging me today either.

Saturday, August 1, 2015

Training: 8/1/2015

Training:
A. Legless Rope Climbs: accumulate 6 quality climbs (complete)
+
3 rounds:
4 min AMRAP @hard effort:
Run 100m
15 Wallballs
30 DUs
--3 min active rest b/t rounds, AD @HR130-140--
1.  2 rounds + 100m Run + 15 Wall Balls + 9 DU
2. 2 rounds + 100m Run + 15 Wall Balls + 17 DU
3. 2 rounds + 100m Run + 15 Wall Balls + 24 DU
+
10 min Handstand Walk practice once done (wrist mobility work)
+
extra mobility work as needed

Notes: Got into the gym and rode the airdyne for 25 minutes before doing a little bit of mobility and then getting to work.  Everything felt good today, though I tripped up on DU's a couple of times because I was trying to go fast.  Nothing was overly difficult but there is a limitation on the speed I can go on wall balls and double unders.  Running felt ok but quads were smoked.  I was happy that I was able to increase work from set to set.  Walked away feeling good.  Hit the rope climbs afterward and did varieties of speed, and also various positions.  Felt great.  Overall good training session.  

Training: 7/31/2015




Training:
A. Power Clean TnG: 3 x 10,8,6; rest 4-5 min
+
3 rounds:
Row 2k @Z1 (HR<130 br="">5 Deficit HSPU
5 Squat Clean Thrusters @185lbs
+
10' c/d

Notes:  Went to sleep late last night so I was tired going into training.  Everything felt heavy warming up, but I sucked it up and hit a PR tng for 6 at 235lbs.. Moved into the "testing" piece and this actually felt great.  Rows were done right around 8:30 (2:07 pace) and the deficit HSPU were at about 6-7".  Squat clean thrusters felt good today.  Overall my breathing and my ability to move felt awesome.  Really liking where my aerobic ability is going right now. 

Rest Day: 7/30/2015

Notes: Right shoulder is still bugging me.  I have an appointment to see a PRI specialist next Wednesday.  

Training: 7/29/2015




Training:
A. Split Jerk: 5 x 1; rest 2-3 mins - tech work by feel (245,255,275x3)
B. Strict MU skill work + Bwd. Roll to Support: accumulate 18-21 good MU reps, plus try to get a few B Rolls. (complete)
C. Strict T2B progression - 5 x 3-5 reps, RAN (same as last week)
D1. Band As'td C2B PullupsChin Over Bar Hold: 3 x 30sec, rest 20 sec
D2. Supine Bar Rows: 3 x 8-12 @21X0, rest 3 min (10,10,10)
notes-ensure that scaps/humeral head does not roll fwd.
E. External Rotation work (completed with bands)

Notes: Right shoulder was bugging me today.  My lower back felt good however.  Went up to 275 and got most of my work in there.  Just couldn't get the bar where I wanted it.  Strict muscle ups didn't feel as good as last week.  I felt like I was piking too much.  I didn't have success on the backward roll to support either.  Strict T2B progression was taxing on my midline (90/90 hip tilt, V-Sit Hold x 30sec, Reverse Situps).  The combo between chin over bar holds and supine rows was brutal.  External rotation work was done with exercise bands.  

Training: 7/28/2015

Training:
15-20 min progressive aerobic warmup


20 min @85%(HR155-173ish):
Run 400m
10 Pullups
15 Wallballs
AD 30 cals
10 GHD Situps
25' L/R Lateral Pike Walk
Result: 3 rounds + 400m + 10 Pullups + 15 Wall Balls (3+200m Run last time)
--10 min rest @120-130--
20 min @85%(HR155-173ish):
Row 500m
40 DUs
10 T2B
Run 200m
15 KBS (light-moderate)
Result: 4 rounds + 16m (3 rounds + 6 KBS last time)
+
10 min c/d

Notes: Felt much better going into this workout today and I knew what to expect.  I also had another week of the 4x10min aerobic intervals under my belt and those made things feel a lot better.  Stayed conservative on the run and row today and that allowed me to push it on other movements.  Need more touches on pullups, but wall balls felt great.  GHD situps were set up properly from the last time I did them except my shoulders were bugging my bringing my hands overhead.  Double unders were unbroken this time through as were T2B and KB Swings.  Row felt awesome.  Overall, I was very happy with how these felt and I can tell my aerobic system is getting a lot stronger.  

Training: 7/24/2015



Training:
A. Hang Clean + Clean + FS: 5 x 1+1+1; rest 3-4 min (215,235,245,255,265)
B. Front Squat: 3 x 1 @85-90%; rest 3-4 min (275,275,285)
C1. Strict HSPU (normal way): 3 x amrap(-2); rest 90 sec (10,10,10)
C2. Kipping C2B: 3 x amrap(-3); rest 90 sec (15,12,11)
D. Band Ast'd C2B Strict Pullups: 1 x 10; rest 1 min (skipped)
E. "Oxy" Pushups: 3 x 5 @4040; rest 40 sec (complete)
Notes: In the morning, I went out on the boat on Lake Erie and spent a few hours out on the water.  The fumes from the boat, along with some motion sickness had my head pounding.  I was just not feeling well.  I went to train a few hours after getting home and wasn't feeling 100%.  Also, my back was still a little tender.  I went up 10lbs. since doing this complex two weeks ago, so that was good, however, I used a belt this time in order to give me a little more core stability.  Pull felt good today.  Front squats were rough as every time I stood up, I got a shooting pain through the front of my head.  Strict HSPU didn't feel too bad, but I need work on my C2B pullups as I am having a hard time generating power and need to work on sequencing.  I skipped the strict pullups for the day because I ran out of time at the gym, but I came home and hit the pushups in the driveway.  Overall not a terrible training session but I definitely need to work on my C2B pullup mechanics.

Training: 7/27/2015

(video to come)

Training:
A. Snatch: build to a heavy single, then 1 rep EMOM for 3 min @85% of that (205, 185)
B. Push Press: 3 x 5,3,1; rest 3-4 min (230,250,260)
C. Back Squat, slightly wider stance: 3 x 4,3,2, rest 3-4 min - 85% effort (300,320,330(1))
D1. Band Ast'd C2B Strict PullupsRing to Chest Hold: 3 x 30sec; rest 60 sec
D2. GHD Raises: 3 x 8-12 @20X0, rest 60 sec (complete with body weight only)
Notes: I was a little tired from travelling yesterday, and didn't get a great night's sleep.  Did my PRI drills at home and then got to the gym to warm up.  My pull felt pretty good at the top, but I could tell I was using my back a little too much off the floor.  Hit 205 after missing it once, then tried 215 before calling it and move to my drop sets.  Push presses felt a little heavy, but I was able to squeak out 250 for a triple.  Squats didn't feel great.  I think my external rotation was limited today.  I tried ring to chest holds today to give some more variety for the top position.  They were tough, but I still need to work on some shoulder extension.  GH raises felt great today! Having my hips in the proper position allowed me to access my hamstrings without putting strain on my lower back.  Happy about that.  Overall, it was a conservative first session back after vacation.

Rest Day: 7/26/2015

Notes: Travelling today, also watching the CF games.  Lower back feels good.

Training: 7/25/2015

Training:
(this is exactly the same as last week - note any improvements and RPE differences)
15-20 min progressive aerobic warmup
+
Run 10 min @85%(HR155-173ish) (2,176m)
--5 min rest @120-130--
Row 10 min @85%(HR155-173ish) (2,531m)
--5 min rest @120-130--
AD 10 min @85%(HR155-173ish) (181cals/3.4miles)
--5 min rest @120-130--
Run 10 min @85%(HR155-173ish) (2,270m)
+
5-10 min c/d

Notes: Hit this workout at Crossfit Painesville.  Warmed up for 15min and then did a little stretching before getting right to work.  The temperature was a little cooler in Ohio, but the humidity was significantly less so running was a breeze.  I felt good on the rower as well and kept my HR under 173 BPM.  My rowing stroke felt much better than last week as well.  I hit the airdyne portion on a different airdyne so that was not apples to apples.  Overall I felt much more confident in my conditioning this week than last week. 

Friday, July 24, 2015

Rest Day: 7/23/2015

Notes: Heading up to Ohio for the weekend.  I will hopefully be training at Crossfit Painsville.  Back is just about 100% but my hip flexors were ungodly sore today!!!

Training: 7/22/2015




Training:
A. Split Jerk: 4 x 3,3,2,2; rest 2-3 mins - light tech work only (195,215,245,265)
B. Strict MUs: accumulate 15-18 good reps (complete)
C. Strict T2B progression - 5 x 3-5 reps, RAN
      C1. 90/90 Hip Tilt x 5 breaths
      C2. Pike Hold in Seated Position x 30sec
      C3. Reverse Situps x 3 x 10sec neg.
      x 3 setsD1. Pendlay Row: 3 x 3 @21X0, rest 20 sec - 80% effort (175lbs.)
D2. Supine Bar Rows: 3 x 8-12 @21X0, rest 3 min (10,10,10)
notes-ensure that scaps/humeral head does not roll fwd.
E. External Rotation work

Notes: Back was almost completely pain free today, though a full tucked pelvis felt tender.  Very thankful to be able to train today without having to think about my back and I think I have found the missing link in my training with the 90/90 hip tilt.  Once I was able to get my pelvis organized, all movements felt a lot better.  Upper body felt much better in my lockouts, and I have felt this smooth in the jerk in quite some time.  Strict muscle ups felt good today and I was able to turn the rings out at the top, something I usually have a hard time doing on the high rings.  For strict T2B today, I worked on hip tilts, V-Holds, and Reverse Situps.  I chose these movements to work on pelvic positioning and control.  Bar rows were challenging today.  It think the ROM is larger than I am use to because my body is finally in the right position and I am not reaching my chest and hips up.  Need to work on this.  Hit a ring pullover today for the first time in my life.  This has been a 4 year goal of mine.  I want to fine tune this technique for sure so I can string them together no problem.  

Thursday, July 23, 2015

Training: 7/21/2015

Training:
Swim 100m/rest 10 sec x 3 (swim the 100s at ~1:53'-1:55' each)
Swim 100m @hard effort x 1/rest 10 sec
Swim 100m/rest 10 sec x 4 (try to swim the remaining 100s at ~1:53'-1:55' each)
--4 min recovery--
Swim 100m/rest 10 sec x 3 (swim the 100s at ~1:53'-1:55' each)
Swim 100m @hard effort x 1/rest 10 sec
Swim 100m/rest 10 sec x 4 (try to swim the remaining 100s at ~1:53'-1:55' each)


Notes: I got treatment on my lower back yesterday from Dr. K over at Atlantic Grove Chiropractic.  We did laser, graston, and ART to loosen up the area of the spasm/injury.  Felt a lot better afterward.  I also talked to a PRI practitioner in Miami and he recommended that I hit the 90/90 hip tilts with breathing into a balloon.  I reexamined this video and realized I was doing this incorrectly for months now.  I was doing more of a glute bridge than a hip tilt.  While doing this drill I can now feel the injured area stretching and relaxing.  

Thankfully, my workout today was swimming, so I didn't have much trouble with my back.  I was able to hold under 1:50 on all sets and the 100m hard intervals were both at 1:38.  The set or two after the hard intervals were really tough.  I did some work in my skate position and realized that I have very little stability/power when transitioning to my right side.  I think this is connected to my hip being out of alignment.  Overall I was very grateful to be able to train today.

Training: 7/20/2015

Training:
A. Snatch: build to a heavy single, then 1 rep EMOM for 5 min @80% of that.
B. Push Press: build to a 5RM for the day, then do as many sets of 2 w/20 sec rest until failure
C. Back Squat, slightly wider stance: 12 x 1, rest 45 sec - 60-65%1RM - speed work
D1. Band Ast'd C2B Strict Pullups: 5 x 5-8; rest 60 sec
D2. GHD Raises: 5 x 5-10 @20X0, rest 60 sec
E. Wallballs: 4 x 30 unbroken for time.



Notes: My back and hips felt funky waking up this morning.  Tried to do some activation work to improve how they felt.  Got to the gym and warmed up for the snatch.  While warming up, I caught a rep and my back felt a little twinge.  Rather than messing around, I decided to give myself an extra day of rest.  Afterward, my back started to tighten up and the area right around where I hurt myself last year was really inflamed and tight.  I was also very stiff and unable to move normally.

Rest Day: 7/19/2015

Notes: Working on some postural adjustments this weekend to improve my hip pain.

Saturday, July 18, 2015

Training: 7/18/2015

Training:
15-20 min progressive aerobic warmup
+
Run 10 min @85%(HR155-173ish) (1675m)
--5 min rest @120-130--
Row 10 min @85%(HR155-173ish) (2505m)
--5 min rest @120-130--
AD 10 min @85%(HR155-173ish) (3.26miles/155cals)
--5 min rest @120-130--
Run 10 min @85%(HR155-173ish) (1700m)

Notes: Woke up, ate a banana and then drove to the gym while sipping on gatorade.  Did an 800m run before jumping on the airdyne for 5 minutes and then rowing for 5 minutes.  My first run was not too bad and my HR stayed right below 160 BPM.  The first 7min of the row were rough and my hamstrings were screaming.  Row technique definitely felt better today (I think there is a cross over between the top of my pull in the olympic-lifts and the finish in the drive on the rower).  Airdyne got my HR up more than any other modality today.  Quads were burning and I could feel the lungs/heart started to pump harder.  Last run felt better than the first run and I adjusted my position so that I was more upright and this leveraged my hips forward instead of behind.  Having my center of gravity leading the way allowed me to fall easier, making me run more effortless.  Happy with how this felt today.

Training: 7/17/2015



Training:
A. Power Clean: 5 x 5 TnG, rest 3 min - build (205,215,225,235)
B. Front Squat: build to a 5RM for the day, then do as many sets of 2 w/20 sec rest until failure. (260, 1 set)
C1. Belly to Wall HSPU: 3 x 2-5; rest 1 min (5,5,5)
C2. Single Leg RDL: 3 x 5/leg @3020, rest 1 min (95,105,105)
C3. Band Ast'd C2B Strict PullupsChin Over Bar Hold: 3 x 30sec rest 1 min (complete)

Notes: Got to sleep late last night and was tossing around all night.  I felt ok going into today's training and was excited to lift.  Over the last couple of days, I have been going after improving my pull mechanics at the top.  Instead of thinking up, or forward, I have to think sit, and continue to sit to create the leverage that I need in order to extend through my back half.  After practicing this idea and visualizing, I got in and hit a new personal record in the 5rm TnG power cleans.  I believe my old personal best was 220.  The RPE was 8/10 also, along with having a bar that was stiff and didn't spin and no belt.  I was happy with how this felt, so I stopped and moved onto squats.  Warming up for the squats, I was feeling it.  Mechanics felt better this week but I just didn't have that drive.  I hit 235, then I went 245 and it didn't feel too bad.  I decided to try 5lbs. heavier than last week (260lbs.) and hit it.  I was spent after that and could only muster a sloppy set of 2 so I stopped it there.  Since noticing last week that I can't keep my hips tucked in the HS position, I have been working on lower back stretched to try and release over active spinal erectors.  Along with that I need have been trying to free up my thoracic.  I felt better this week, but I have to be very conscious of keeping my hips in the right position.  My legs continue to bend slightly also.  I did the single leg RDLs with a bar this week and then felt much better.  There was too much instability with the landmine last week.  Chin over bar holds continue to feel better and I am anxious to test out how strict chest to bar pullups will feel.  After each set I did a set of can openers on each side to improve thoracic mobility.  

Rest Day: 7/16/2015

Notes: left hip and right shoulder continue to bug me.

Training: 7/15/2015




Training:
A. Split Jerk: 4 x 3,3,2,2; rest 2-3 mins - light tech work only (205,225,235,255)
B. Strict MUs: accumulate 12-15 good reps
C. Strict T2B progression - 5 x 3-5 reps, RAN
D1. Pendlay Row: 3 x 3 @21X0, rest 20 sec - 80% effort (165 x 3)
D2. Supine Bar Rows: 3 x 8-12 @21X0, rest 3 min (10,10,10)
notes-ensure that scaps/humeral head does not roll fwd.
E. External Rotation work

Notes: Warmed up my shoulders with a little thoracic mobility and pec stretching and then got to work.  Split jerks felt okay today, though my arms feel like they wants to lock out forward and not over my head.  This is most likely thoracic mobility and thus, needs to be addresses some more.  Strict muscle ups felt better this week, and I am attempted to keep my chest more upright as I pull through (less dipping forward of the shoulders).  I decided to combine stall bar v-ups and some pike mobilizations in order to work the strict T2B.  Again, I think a tight thoracic and lack of being able to pull my hips underneath me stops me from being better at this movement.  I stuck with one weight on the pendlay rows and worked 10 reps each time on the bar rows, working on keeping solid body line here and not reaching my chest to the bar.  Worked some mobility through my thoracic and shoulders afterward.

Training: 7/14/2015

Training:
15-20 min progressive aerobic warmup
+
20 min @85%(HR155-173ish):
Run 400m
10 Pullups
15 Wallballs
AD 30 cals
10 GHD Situps
25' L/R Lateral Pike Walk
Result: 3 rounds + 200m Run
--10 min rest @120-130--
20 min @85%(HR155-173ish):
Row 500m
40 DUs
10 T2B
Run 200m
15 KBS (light-moderate)
Result: 3 rounds + row +double unders+ T2B+ Run + 6 KBS
+
10 min c/d

Notes: Warmed up after the noon class with 10min airdyne and then a progressively difficult run for 5min.  Did a little mobility on ankles, internal rotator, and then went after my hip flexors and thoracic spine.  Noticed after opening up my hip flexors with some long lunge stretching, I was able to get into a much better squat than yesterday during back squats.  Also, overhead felt better after getting after the thoracic with some can openers.  Didn't have my heart rate monitor today so I had to go my feel.  First AMRAP felt good going unbroken on all movments but the GHD situps felt like sheering on my SI joint.   Pike walks were tough on coordination.  I don't think I had it set up properly.  After the rest, I got on the rower and started at a 1:56 pace.  Double unders didn't click until the 3rd set.  Running was a little labored this time around.  KBS were tough but I had an epiphany on the second set when I let the KB travel lower between my legs.  This led to more hamstring and glute recruitment and less back.  The heat definitely made things feel much more labored today.  Finished up with 15min mobility working on my hips and thoracic.     

Training: 7/13/2015


Training:
A. Snatch: build to a heavy single, then 2 reps EMOM for 3 min @75% of that. (215, 165x3, 185)
B. Push Press: build to a 5RM for the day, then do as many sets of 2 w/20 sec rest until failure (235lbs., 2 sets)
C. Back Squat, slightly wider stance: 10 x 1, rest 45 sec - 60%1RM - speed work (205lbs.)
D1. Band Ast'd C2B Strict PullupsChin Over Bar Hold (hands narrows, supinated grip): 5 x 30sec; rest 60 sec
D2. GHD Raises: 5 x 5-10 @20X0, rest 60 sec
E. Trap 3 work

Notes: Wasn't feeling upon warming up today.  Didn't want to push it so I built up to 215lbs..  The biggest obstacle was the transition at the top.  Just can't quite understand how to readjust and that is taking kilos off my lifts.  Did feel terrible coming off the floor either, just didn't want to stay close today.  Need to readdress this.  For the push press, I hit 10lbs. more than last week, but I was only able to hit 2 sets after the rest and those were extremely challenging.  Squats felt off today.  There is something restricting me from getting into a comfortable position.  I will address this when I have time tomorrow.  Instead of band assisted C2B, I have been doing chin over bar holds as I think that the isometric hold in that range of motion will transition into getting stronger in this position.  GH raises smoked my hamstrings.  Still can't keep my hips tucked while doing them.  Not sure if this is due to tightness in my thoracic, lower back, or just weakness in my core.  

Sunday, July 12, 2015

Rest Day: 7/12/2015

Notes: Left hip is aggravated a little.  Shoulder feels good today.

Training: 7/11/2015

Training:
15-20 min progressive aerobic warmup
+
10 min @85%(HR155-173ish):
Run 400m
16 steps OH Walking Lunge 75lbs
10 Ring Dips
Result: 3 rounds + 100m
--5 min rest @120-130--
10 min @85%(HR155-173ish):
Row 300m
40 DUs
40' HS Walk
Result: 3 rounds + 300m + 14 double unders
--5 min rest @120-130--
10 min @85%(HR155-173ish):
AD 30 cals 25cals Airdyne (small fan)
30m Bear Crawl
1 Rope Climb
Result: 3 rounds + 25cals

Notes: Got up and ate a small meal before heading to the gym.  Usually I would not eat before my morning training sessions, but I wanted to see if it would effect my energy through the workout.  I felt good warming up on the airdyne for 15minutes, quickly stretched my shoulders and hips, and then got to work.  Runs were done around 1:55 and OH lunges were unbroken.  I have trouble on the lunges not pushing back and trying to move right into the next step.  All ring dips were unbroken, though I had a little right anterior shoulder pain.  Row pace was 1:52 which felt tough but doable.  Double unders were unbroken and the HS was out and back 20'.  The row into the double unders got my heart rate into the 180s, so I would have to stop here to allow my HR to get back into working range.  Last AMRAP was a little easier to control because the Airydne is not as fatiguing to me.  Bear crawls were a nice change up and definitely caused localized fatigue in my quads and arms.  Rope climbs were good, and tried to go right from the bear crawl onto the rope.  

Training: 7/10/2015

(video to come)

Training:
A. Hang Clean + Clean + FS: 4 x 1+1+1; rest 3-4 min (205,235,245,255)
B. Front Squat: build to a 5RM for the day, then do as many sets of 2 w/20 sec rest until failure. (as with PP on Wed) (255 + 5x2)
C1. Belly to Wall HSPU: 4 x 2-5; rest 1 min (5,5,5)
C2. Single Leg RDL: Single Leg Land-mine RDL 4 x 5/leg @3020, rest 1 min (35lbs.)

Notes: Woke up too early today and couldn't get back to sleep.  I was just in a cranky mood all morning and it carried into training.  Had no pop in movement.  I was mindful of this going into training so I made sure not to push it too hard and injure myself or get sick.  Clean complex felt okay though I didn't really have the right feeling in the pull.  Also, as soon as weights hit me, my brain really didn't know what to do.  Hit 255 and called it there.  Moved onto front squats, and though they didn't feel terrible, I could tell I lacked pop.  Hit 255 and then went right into the doubles.  My form was ok but not great.  Hit 5 sets and called it there.  Only room for improvement on this one.  Belly to wall HSPU were good, but couldn't keep my hips tucked during this movement.  Couldn't tell if it was muscular or a structural inhibition.  I will have to look into this because I have a similar issue on T2B (not being able to tuck my hips).  Instead of BB SL RDL, I decided to try landmine RDLs instead.  These would force me to drive my hips back more and not use my back as much.  Need a few more touches here as I lose my balance pretty easily.  Finished up with some mobility.

Saturday, July 11, 2015

Rest Day: 7/9/2015

Notes: Feeling good today.  Hip is feeling better, but my shoulder is still a little aggravated.  

Training: 7/8/2015





Training:
A. Snatch: 1 rep EMOM for 15 min, 5 @82%, 5 @87%, 5 @92% (185x5, 200 x 10)
B. Push Press: build to a 5RM for the day, then do as many sets of 2 w/20 sec rest until failure*
--mobility work to prep for MU/C2B-- (225 + 5x2. completed directly after the 5RM)
C. Strict MUs: accumulate 12-15 good reps (12 complete)
D. Band Ast'd C2B Strict Pullups: 5 x 5; rest 90-120 sec (purple band used)
E. Side Plank max test - 1 x each side; rest 4 min b/t sides (2 min/side)
notes-activate lat to keep shoulder stable; top foot just in front of bottom foot. Report time for each side.

Notes: Still feeling it a little from the weekend especially in the triceps and the lower back.  Made sure to activate these two areas appropriately before getting into snatches.  Snatches felt okay today, but a hair forward on all reps).  Missed the first two attempts at 200, so I stuck with that weight for the rest of the sets and was able to complete the next 8 reps without misses.  Haven't worked on the push press too much recently, and I was excited to give this a go (especially since my shoulder mobility has improved).  Hit 225 with a bit of a struggle and decided that would be my starting pointing today.  After a 20sec rest, I hit my first set and it was really hard.  For the next two sets, they got a little easier, then hard again.  I cut it after the 5th set as I was mentally spent.  Assisted pullups were touchy.  It's tough to tell if I am staying in a proper shoulder position so I have to refer back to the camera. I am also unsure of the muscles I should be using to get my chest all the way to the bar.  I don't think I have the flexibility right now to get low on the sternum, but the upper sternum was doable and felt strong.  Can't hold there yet, but it's getting better.  Plank test sucked, especially since I did a 2min front plank on Sunday, and now I was here doing it again.  Hit 2min/side and it was challenging.  Didn't feel a discrepancy from side to side.  Finished up with some mobility.  Good training session just getting back into things.

Training: 7/7/2015

Training:
warmup


(go by feel today; if off just do recovery swim)
Swim 100m/rest 10 sec x 7-10 (swim the 100s at ~1:53'-1:55' each)
+
easy c/d swim
Mobility work
Times: 1:43-1:50


Notes: Was sore in my triceps and lower back so the swim was a good opportunity to work on conditioning without having to take a pounding.  Stroke felt good today, though I am not getting onto my left side very well (I worked on it afterward and it felt a bit better).  Middle sets were difficult, but they were still solid in time.  Recovery was pretty good and knowing that I only had 10 sets today really kept me motivated to hit every interval below 1:50.  

Thursday, July 9, 2015

Rest Day: 7/6/2015

Notes: Lower back is sore along with triceps and chest.  Feeling pretty good though.

War Games 2015

Notes: Didn't get the greatest sleep last night but it was good enough.  Woke up and ate before meeting my teammates and riding up to West Palm for the first annual War Games USA Fitness Competition.  It was very hot as I got there, so I knew drinking plenty of fluids throughout the day would be important.  4 events in 8 hours was the task at hand.  I thought we performed very well on all events and executed our game plan well.  I felt a little pretty good on the first workout, just didn't want to spill over.  Second workout was the muscular endurance test and I didn't do as well as I'd like.  Chest blew up and the burpees were a little slower than they should have been.  Need to work some muscular endurance in the future.  Third workout the limiter here was the fact the bars and KBs were so hot my hands were burning.  I ended up getting a blister on my pinky and my thumbs.  Last workout went off exactly like it should have.  I rowed a 1:38 500m and then was able to sprint around the field before getting back to the lunges and army crawling across the field.  Knees got scraped up a bit in the process but it was all in good fun.  We took third overall (some scoring errors involved), but I thought we had fun, executed, and learned a lot from the experience.

Training: 7/4/2015

40min Aerobic + Mobility

Notes: Competition tomorrow so I got in a hit some lower intensity aerobic work and then mobilized my hips, ankles, and shoulders.  Felt good.

Training: 7/3/2015






Training:
A. Clean: 1 rep EMOM for 10 min, moderate only today
B. Front Squat: 3 x 1; rest 2 min - ~75%1RM
C. Trap Bar DL: 2 x 12,9 @2110; rest 2 min - moderate
D. Slider Lateral Lunges: 1 x 8/leg, rest 90 sec b/t legs
E. Rotate EMOM for 15 min:
1st - 7 C2B
2nd - 5-7 HSPU
3rd - AD 30 sec @90%aerobic

Notes: Hitting a competition this Sunday so took today easy.  Felt pretty good going into today's session.  Worked on my lift off in the clean, still need some work.  I need to keep the chest up and sweep the bar in.  Front squats weren't much of a challenge.  Just worked on perfect form and speed.  They felt good.  Trap bar deadlifts have been feeling solid.  Butt was on fire.  Went right from there to the EMOM.  Did all HSPU strict to work muscular endurance.  C2B were a little off until the last set when I remembered to stay hollow through the swing and not pike so much.  Pushed on the airdyne and it felt good to get a good burn in.  

Friday, July 3, 2015

Rest Day: 7/2/2015

Notes: Body is cranky today.  Right shoulder and left hip.

Training: 7/1/2015



Training:
A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @82%, 5 @87%, 5 @92%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (267, 282, 300)
B1. Push Press: 3 x 3 @80%, rest 2 min (225)
B2. Pendlay Row: 3 x 3 @21X0, rest 2 min - 80% effort (165,175,185)
C. Jumping Back Squat: 3 x 3; rest 2 min - 25%1RM (skipped)
D. Trap 3/Ext. Rotators work (complete)

Notes: Warmed up pretty quickly today and got to work.  In warming up, I just wanted to get the bar in a good position but everything felt heavy, that's when I noticed I just wasn't finishing my leg drive.  Once I did that, everything started clicking much better.  I made 3/5 at 300lbs. (even though I couldn't hit that to save my life in previous attempts), and I came close to finishing the misses, but was stuck in the blocks.  I think I need to work on keeping the torso a little more vertical in the dip and drive and finish with my legs.  Now I know why my split jerk increases with my push press.  My legs definitely get stronger and it gets my dip and drive stronger.  Push presses felt good and fast and rows were focused on good position.  After the strength work, I worked on an event with my teamates for the upcoming War Games team competition.  I had 40 air squats, ~2min front plank hold, 500m row, 4x50m shuttle run, 10 jumping lunges, and 50m partner drag.  That was a burner but it was good to get it in in prep for Sunday.

Training: 6/30/2015

Training:
Swim Warm-up (5min of drilling)
+
Swim 100m (1:55-1:58/100m Goal)
-rest 10sec
x 10sets
-rest 3min
x 2

Times: Range between 1:48-1:51

Notes: Swim stroke didn't feel great after the first three 100m intervals.  I think when my resp. rate increases I try and breath more rather than increase stroke rate.  In addition, my right side breathing was horrendous today (which is abnormal).  Just felt very one sided today in the pool.  Interval times were solid, but I was taking in a lot of air in my belly.  I will hope to clean this up by next swim. 

Training: 6/29/2015

(video to come)

Training:
A. Snatch: 1 rep EMOM for 15 min, 5 @80%, 5 @85%, 5 @90%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max)
B. Snatch Pulls: 2 x 3; rest 2-3 min - 95% of snatch
C. Back Squat: 5 x 2-3; rest 4-5 min - ~85%
E. Slider Lateral Lunges: 3-4 x 8-10/leg, rest 90 sec b/t legs - perform some scap pullup work in rests

Notes: Mechanics felt damn good today in the snatch, even though I was in a car for most of the weekend.  The idea of getting my knees back off the floor is key for me.  I just have to get my knees out in the start position more and I think that will square everything away.  Had all but one miss/make in the 15 snatches (last Monday was a disaster).  Snatch pulls were okay, but wasn't feeling much pop.  Back squats didn't feel great today.  Just couldn't get my hips under me (back to activation work?).  Slider lunges were challenging as always and hit 3 sets.  Overall decent training despite being tired from travel.  Need to work on ankles some more, and continue to groove a solid pull.

Rest Day: 6/28/2015

Notes: Traveling around Daytona for Bacon Beatdown.  Shoulders, hips, and hands are really sore.  

Power Monkey Fitness Camp (Training: 6/27/2015)

Notes: I travelled up to St. Augustine on Saturday morning to participate in the PMF clinic at Academy Fitness Crossfit.  Colin Geraghty and Mike Cerbus were the gymnastics and weightlifting instructors respectively.  Main point in the gymnastics lesson that I took away is that body position is key.  You need a solid arch and hollow body at all times in order to hit movements properly.  I personally pike way too much on movements.  I also need to increase my shoulder mobility in flexion.  On the weightlifting side, I felt pretty good.  Pull of the ground felt really good, and I re-enforced the proper bar position when overhead (I had it a little too far back).  Also, I need to practice the readjustment into the finish some more.  Overall, well worth the trip!

Tuesday, June 30, 2015

Training: 6/26/2015




Training:
A. Clean: 1 rep EMOM for 15 min, 5 @80%, 5 @85%, 5 @90%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (240,255,270)
B. Front Squat: 3 x 2; rest 2 min - 78-83% (250,260,265)
C. Trap Bar DL: 2 x 10,6 @2110; rest 2 min (125,135/SIDE)
D. Slider Lateral Lunges: 1 x 8/leg, rest 90 sec b/t legs (20kg)
+
AMRAP in 6 min:
15 cals AD
12 steps OH Walking Lunge 95lbs
9 Pullups
Result: 3 rounds + 15 cals
+
Trap 3/Ex Rotators
ELDOA SI/L5 - 60 sec

Notes: Felt good going into today's training session and I knew as soon as I started pulling for my clean warm-ups, it was going to be a good day.  After Monday's crappy session, I thought about some things off the floor that I used to do, pushing my knees back, and that is when my pull clicked again.  When my pull is on, I stand up with weights much easier.  Front squats felt good, though my positioning didn't feel the greatest.  AH, I jus can't find consistency here.  Just feels like I am going to fall over.  Trap deadlifts felt really good today.  I was using my legs much better this time around and didn't feel pressure at the top in my lower back.  I moved onto the test and that felt good.  I warmed up for 5min on the airdyne and then got to work.  Just tried to stay relentless and keep moving.  To protect my shoulder a bit, I decided to so the pullups strict.  Broke into two sets after the first round, but finished reps quickly.  I was happy with how the lunges felt.  The bar sat nicely in my OH.  Airdyne felt good.  Hit the lunges, excessory work after.  Right shoulder was bugging me after.

Rest Day: 6/25/2015

Notes: Right shoulder is continuing to bug me.

Training: 6/24/2015





Training:
A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @80%, 5 @85%, 5 @90%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (260,275,290)
B1. Press: 4 x 3-5 @21X1, rest 2 min (155,160,165,170(4))
B2. BB Bent Row: 4 x 4-6 @30X0, rest 2 min (135,145,155,155)
C. Jumping Back Squat: 3 x 3; rest 2 min - 25%1RM (skipped)
D. Trap 3/Ext. Rotators work (complete)

Notes: Right shoulder continues to bother me.  Didn't work on my biceps tendon yesterday and I definitely feel tight today.  I tried to loosen up the best I could and got to work.  Jerk technique was feeling pretty good today, but it feels like my whole shoulder base is forward.  Maybe I need to work on my thoracic mobility more? I had no misses except for a little hiccup on my last rep at 290lbs., but I hit it right after.  Need to work on some shoulder mobility but also getting that front foot out.  Presses felt good today and was able to build to 170lbs. today for 4.  Felt that my right arm can't pull nearly as well as might left on the rows.  I think because of the stiffness through my right side right now.  I did a tester workout for War Games after.  A short 6min workout with thrusters, KBS, and partner carries.  I really need to warm-up my aerobic system for workouts like this!

Training: 6/23/2015

Training:
warmup (5min of drilling)
+
Swim 100m/rest 10 sec x 18 (swim the 100s at ~1:53'-1:55' each)
--3 min recovery b/t sets 9 and 10--
+
200m easy c/d swim
Mobility work

Times:
1:45
1:51
1:52
1:48
1:47
1:48
1:49
1:47
1:48

1:42
1:44
1:47
1:49
1:47
1:48
1:45
1:51
1:52
1:48
(watch ran out of laps)


Notes: Stroke is feeling better by the week.  When I went into this workout, I realized I would be swimming a lot more than I did last week's 30min time trial.  The fact that it was broken into smaller junks made it less of a daunting task.  I bought new goggles, and they took some getting used to as they would slide down a little bit when I flip turned.  Because my stroke was clicking so much better than last week, I was hitting way below what my planned pace was and it really wasn't much effort.  Swimming is all about efficiency, so I can get a lot out of swimming if i just practice good technique.  


Training: 6/22/2015




 Training:
A. Snatch: 1 rep EMOM for 15 min, 5 @78%, 5 @83%, 5 @88%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max)  (175,185,skipped)
B. Snatch Pulls: 2 x 3; rest 2-3 min - 90-95% of snatch (skipped)
C. Back Squat: 4 x 2-3; rest 4-5 min - ~85% (315,320,325,330)
E. Slider Lateral Lunges: 2 x 8/leg, rest 90 sec b/t legs - perform some scap pullup work in rests (20kg)

Notes: I was at an event all weekend so I was a little tired going into today's training session.  Snatch just felt terrible today.  I couldn't use my legs at all and it was just frustrating.  Rather than trying to push heavier weights, I took the time to work technique and then moved onto squats.  Back squats weren't the greatest but I built to 330lbs. for 3 today, which is the heaviest I have gone in quite some time for 3.  My squat just feels off.  I don't know whether it's my ankles or hips.  Slider lunges and scap pullups went well.

Monday, June 22, 2015

Rest Day: 6/21/2015

Notes: Coaching all weekend at the MIA Classic.  Going to be tired after today.

Training: 6/20/2015

Training:
45min Z1 + Mobility

Notes: Hit 15min airdyne before going on the rower for 5 minutes and then a run of 15 minutes.  Did 5min of balance work after and also some CARs training on my hips.  

Training: 6/19/2015




Training:
A. Clean: 1 rep EMOM for 15 min, 5 @78%, 5 @83%, 5 @88%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (235,250,265)
B. Front Squat: 3 x 3; rest 2 min - 75-80% (235,245,250)
C. Trap Bar DL: 3 x 8-10 @2110; rest 2 min - moderate (115/side, 120/side, 120/side)
D. Slider Lateral Lunges: 1 x 10-12/leg, rest 90 sec b/t legs  (16kg)
+
9 MU
12 HSPU
15 C2B
Run 800m @70%
15 C2B
12 HSPU
9 MU
~9min
+
Trap 3/Ex Rotators
ELDOA SI/L5 - 60 sec

Notes: Cleans felt pretty good today.  Changed the hip position, but the biggest difference was the pull back under.  Bar felt a little forward but I was confident in hitting all weights.  Front squats felt heavy but pretty fast.  Trap deadlifts went heavier than last week.  Feels like I am leaning back a little on these.  Slider lunges felt good today, and no groin pain since going to the neurokinetic.

For the tester, I went unbroken on the MU, HSPU, and C2B on both sides of the workout, but I didn't feel great on the kipping HSPU or C2B pullups.  I may need to talk to a gymnastics coach to help with these movements.  Finished with 30min of mobility and activation work.

Rest Day: 6/18/2015

Notes: Going to see a neurokinetic specialist today to look at my shoulder and hips today.

Training: 6/17/2015



Training:
A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @78%, 5 @83%, 5 @88%, then, if feeling good,  (245,267, 285) continue to a heavy single w/2 min rest (+5 singles max)
B1. Press: 3 x 4-6 @21X1, rest 2 min (155,165(5), 165(5))
B2. BB Bent Row: 3 x 6-8 @30X0, rest 2 min (125,135,145)
C. Jumping Back Squat: 3 x 3; rest 2 min - 25%1RM (95lbs.)
D. Trap 3/Ext. Rotators work (complete)

Notes: Shoulders were not feeling good today.  Right shoulder especially.  Warmed up and was able to get things going.  No misses on any reps.  Need to figure out what is causing the shoulder pain (maybe subscap?).  One thing I will work on next time is getting my back knee down a little better at the heavier weights.  Press was off because of my right shoulder.  Rowing was a little off because of my tight shoulder.  Jumping back squats weren't too bad.  Did trap 3, activation work, and elbow on knee external rotation work.  

Training: 6/16/2015

Training:

30min Max Distance Swim
Distance: 1,560m

Notes: I have been studying my stroke over the last couple of weeks so I was interested to see how my stroke would effect this test, and even if I would be able to complete this test unbroken.  First 5min went well, and then it just became a mental game of continuing to go and not want to stop.  50m intervals were approximately :56sec each.  RPE throughout was about a 7/10.  Once it was over I felt good.  Happy I am done with this test.

Training: 6/15/2015


Training
A. Snatch: 5 x 1 @75%; rest 60 sec (185lbs.)
B. Snatch Pulls: 3 x 3; rest 2-3 min - 85% of snatch (230lbs.)
C. Snatch DL: 2 x 2; rest 3 min - moderate (275,285)
D. Back Squat: 4 x 5; rest 4 min - ~80% (290,295,300,300)
E. Slider Lateral Lunges: 2 x 10-12/leg, rest 90 sec b/t legs - perform some scap pullup work in rests (16kg)

Notes: Snatches felt good today.  Lighter weight didn't seem too bad but my start position still looks a little off.  Once it got passed my knee I got my torso to vertical and pulled the bar into my hips.  Catch felt easy, but my shoulders were definitely bugging me today.  Snatch pulls felt ok today, just trying to use my legs as best as possible.  Deadlift felt good.  Back squats were tough today.  Haven't felt good in a couple of weeks.  Just can't get into a good upright position and use my legs.  Slide lateral lunges felt better than last week and went heavier.   

Monday, June 15, 2015

Rest Day: 6/14/2015

Notes: Left hip and right shoulder and sore.

Training: 6/13/2015

(video to come)

Training:
15 min aerobic warmup
+
For time:
Run 100m
20 OHS 95lb
20 KB Swings 53lb
20 Pullups
20 Wallballs 20lb to 10'
20 T2B
20 Burpees
Run 100m
Time: 4:55
+
30 min easy aerobic c/d, do 90/90 Flow thru V-Sit x 6/6 1-2 x during

Notes: Felt good getting into the gym.  Ate a small amount an before and then got in and warmed up for 15min on the airdyne to make sure I had a good sweat going.  Legs were a little tired and right shoulder was sore (biceps tendon).  Strategy for the workout was to go as hard and as fast as I could.  Breathing was also a focus.  Really focused getting air in.  OHS were fast and easy as were the KB swings.  Pullups felt good, even though I really haven't touched those in a while.  Wall balls were a bit of a rest, then broke T2B into two sets because my abs were smoked.  Burpees were done pretty quickly but tried to speed up in the last 5 reps and sprinted to the finish.  Hurt for a minute or so, but recovered quickly.  Solid effort today. 

Training: 6/12/2015

(video to come)

Training:
A. Clean: 5 x 1 @75%; rest 60 sec (225lbs.)
B. Front Squat: 3 x 3; rest 2 min - 70% (225lbs.)
C. Trap Bar DL: 2 x 8-10 @2110; rest 2 min - moderate (115/side)
D. Slider Lateral Lunges: 2 x 8/leg, rest 90 sec b/t legs - perform some scap pullup work in rests (12kg)
+
AMRAP in 7 min:
1 Legless Rope Climb
10 Ring Dips
50 DUs
Result: 5 rounds
+
Trap 3/Ex Rotators
ELDOA SI/L5 - 60 sec
Complete

Notes: Felt okay going into training session, but legs were tired.  Looked at some old videos to see some good pulls and tried to apply it to today's training.  Felt pretty good today.  Front squats were ok.  Ankles were a little tight.  Trap bar deadlifts done on the high bars and cooked the glutes.  Slide lunges hurt the inside of my left groin.  Tester went pretty well.  Lots of high turnover in this workout.  Legless rope climbs need to be faster to save the grip.  Ring dips were in two sets after the first set.  Double unders were unbroken after the first set.  I was happy with how this felt.  

Rest Day: 6/11/2015

Notes: Feeling good after yesterday's session.

Training: 6/10/2015

Training:
A. Jerk from blocks: 5 x 1 @75%; rest 60 sec (245lbs. for all sets)
B1. Press: 3 x 4-6 @21X1, rest 2 min (145,160(5),160(5))
B2. BB Bent Row: 3 x 6-8 @30X0, rest 2 min (115,135,145)
C. For quality:
20 Low Ring Pushups
15 Strict Pullups
15 Low Ring Pushups
10 Strict Pullups
10 Low Ring Pushups
5 Strict Pullups
Complete in about 5min

D. Trap 3/Ext. Rotators work
Complete

Notes: Felt good going into the training session today.  Jerk finally started clicking today!!! Need to not overextend from the upper back.  That is taking away from a lot of the power from the legs as I don't connect the upper body from the lower body.  Jerks felt easy today, easier than they have in a while.  Presses felt good, transitioning from single arm presses to BB presses.  Shoulders felt strong.  Bent rows kept lighter so I didn't use the arms excessively and used the shoulder blades instead.  Small tester felt good, no real issues here.  Trap work and external rotation work after felt good. 

Training: 6/9/2015

Training:
warmup
(5min swim drills)
+
Swim 200m/rest 30 sec x 8
--3 min recovery b/t sets 4 and 5--
+
300m easy c/d swim
ELDOA T6/T7 - 60 sec
ELDOA Pinwheel - 60 sec/side
Complete

Times:
3:26
3:30
3:33
3:33
3:28
3:36
3:36
3:39

Notes: Another brutal workout today, but I feel my stroke is definitely coming around.  I purchased a Total Immersion online resource and I practice a few things with bring the shoulder forward in the recovery.  Felt more balanced in the water but didn't feel the propulsion.  Times were about the same as last week but for more sets.  Breathing felt better this week and it wasn't as big of a toll on the lungs.  Hit some mobility after as well.

Training: 6/8/2015



Training:
A. Hang Power Snatch: 1 rep EMOM for 15 min, 5 @75%, 5 @80%, 5 @85%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (175,185,195 + 205)
B. Snatch Pulls: 2 x 3; rest 2-3 min - 85% of snatch
C. Snatch DL: 2 x 3; rest 3 min (255, 275)
D. Front Rack Fwd Lunges: 3 x 6-8/leg @3010, rest 90 sec b/t legs (135,155,165)
E. Scap Pullups: 3-4 sets of quality reps, if going well, begin to transition into alternating side scap pullups (pull with just one scap while in normal 2 hand hang) (complete)

Notes: Hang power snatches felt okay today, but I definitely bumping the bar out a bit.  No misses though.  Heavy single today felt ok at 205lbs (this might be a PR).  Snatch pulls felt good. Kept the chest up.  Snatch deadlifts were solid.  Lunges felt much better this week.  Scap pullups were good as well.

Wednesday, June 10, 2015

Rest Day: 6/7/2015

Notes: Lower back is a little cranky today and my lift hip is bothering me.

Training: 6/6/2015




AM Training:
20 min aerobic warmup


8 rounds:
Row 250m @aerobic pace
3 Muscle Ups
rest 45 sec
+
15 min ARMAP @80%aerobic pace:
Run 400m
1 Legless Rope Climb
10 BJSD 24"
+
10 min c/d

Notes: Didn't get a chance to eat this morning before training so I was definitely feeling a little fatigued here.  Hit 20min warm-up on rower, airdyne, and rower.  I haven't done any rowing in a workout in quite some time and my rowing technique feels off.  Hit all sets in about 1:13 (row pace ~ 1:45).  All muscle ups unbroken.  This was tough.  Rested about 8minutes and then hit the AMRAP.  Legless rope climbs felt strong and box jumps felt good, focusing on getting my hips underneath me.  Runs were done in about 2min.  Tough AM training.

PM Training:
Olympic Lifting Simulation
Snatch: 225lbs.
Clean and Jerk: 290lbs.

Notes: Warming up for the meet I could tell my legs were tired.  Knowing this I didn't push it too much.  Missed 205 a few times in warm-up and I knew 225 was the number for the day.  I was happy to hit that even though I trained in the AM.  Warming up for the clean and jerk, I felt my legs were shot and my shoulders were tired.  Hit 275 for my opener with the bar a bit forward.  Then went 290 and hit a grinder of a clean and barely hitting the jerk.  Happy with m legs getting stronger because I stood that clean up from a poor position and had enough legs to hit the jerk (only 5lb. under my all-time best).  Happy with the numbers under fatigue but a bit disappointed in my technique.  I need to pull better!

Training: 6/5/2015



Training:
A. Power Clean: 1 rep EMOM for 15 min, 5 @75%, 5 @80%, 5 @85%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (220,230,240)
B. Back Squat: build to a heavy single (375lbs. PR 5 lbs.)
C. Reverse Hypers: 2 x 6-8 @1011; rest 2 min (complete)
+
8 rounds:
3 Strict HSPU
3/leg Pistols
then, Run 800m @70%
then, 8 rounds:
3 Strict HSPU
3/leg Pistols
Time: 12:50


Scap pullups - 1-2 sets
Trap 3/Ex Rotators
ELDOA SI/L5 - 60 sec

Notes: Felt like crap going into today's training session because I woke up early.  Power cleans felt terrible and I was throwing the bar around like crazy.  It was even more frustrating because I had to get the work in but I was doing it with poor technique.  I didn't even bother with the heavy single and went onto the back squat.  Went 225,275,305,335,355,375 for a 5 lb. and the most I have squatted in over a year and a half.  Even though I wasn't feeling good, I am very happy to be going up in the squat.  8 rounds was rough.  Ankles just weren't flexing today and my knees were not happy about it.  HSPU were all unbroken and felt pretty good.  Need to continue to open up the shoulders and also work on the wrist flexibility.  

Rest Day: 6/4/2015

Notes: Feeling better by the day.

Training: 6/3/2015



Training:
A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @75%, 5 @80%, 5 @85%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (235, 255, 275 + 295 315(f))
B1. Tall Kneeling or Standing One Arm DB Press: 5 x 6-8 @21X1, rest 90 sec (60lbs. for all sets)
B2. One Arm DB Bent Row: 5 x 6-8 @20X1, rest 90 sec (80lbs. for all sets)
C. Trap 3/Ext. Rotators work (complete)

Notes: Felt good going into today's training session.  Noticed I definitely wasn't eating enough carbs despite my moderate training load currently.  Upped the plantains and yucca and slept much better last night.  Got into the gym and warmed up pretty quickly.  Worked on the blocks and had no misses.  One thing that clicked for me was to stay back during the drive phase and have the bar come back to me.  This prevented me from driving my chest through too much and lead to a more balanced solid lockout.  Hit 295 pretty routine and then failed at 315lbs.. Came close a couple of times but just wasn't vertical enough on the dip drive and drop.  DB presses were tough this week with 5 sets at 60lbs..  Same for the rows, but I got them all done.  Hit the trap work afterward.  

Training: 6/2/2015

Training:
Swim 200m/rest 30 sec x 6
--3 min recovery b/t sets 3 and 4--
+
300m easy c/d swim
ELDOA T6/T7 - 60 sec
ELDOA Pinwheel - 60 sec/side

Times:
3:29
3:36
3:32
3:33
3:37
3:37

Notes: Man was this one of the toughest workouts mentally I have ever done.  My technique was feeling crappy, as was I so suffering through this was mental torture.  It never gets easy I suppose.  Tough to have a better mindset on one of these workouts.  Breathing wasn't too bad, just the systemic fatigue through my body.  Need to work on my swim stroke a bit.  Just doing too much work.

Training: 6/1/2015

(video to come)

Training:
A. Hang Power Snatch: 1 rep EMOM for 15 min, 5 @73%, 5 @78%, 5 @83%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (170,180,190 +200)
B. Snatch DL: 2 x 3; rest 3 min (255,275)
C. Explosive Back Squat: 3-4 x 1 @20X1, rest 3-4 min - build from last week; not 1RM
notes-really focus on concentric power/speed; no grinders (315,325,325,325)
D. Front Rack Fwd Lunges: 2 x 6-8/leg @3010, rest 90 sec b/t legs (135,145)
E. Scap Pullups: 3-4 sets of quality reps (complete)

Notes: Felt a little tired going into today's training, but I was able to warm-up and feel pretty good.  I was fighting a bit of a bump out on snatches today and felt like I was forward on a bunch of reps.  No misses except on at 190 where I lost focus.  Bumped to 200 and hit that and called it for the day.  Snatch deadlifts felt pretty good.  Back squats felt slow today, probably because of the pulls ahead of time and the heavy hang power snatches.  Didn't go to crazy here and just work good speed and technique.  Front lunges sucked.  Haven't done these in while.  Scap pullups were paired with some shoulder mobility to enhance the shoulder position.

Rest Day: 5/31/2015

Notes: Still feeling a bit run down and my tonsil is a little swollen.

Training: 5/30/2015

Training:
15-20 min aerobic warmup + activation/mobility work, just a few gymnastic skills


AD 30 sec @90%aerobic/20 sec easy x 22
--3 min recovery b/t sets 11 & 12--
+
20-30 min easy aerobic work - your choice
Complete (avg. ~400 watts)

ELDOA T6/T7 - 60 sec

Notes: Felt okay warming up for this, yet I knew that it would be very painful.  Also feeling a little run down after working a little more than usual.  Tried for all sets of 400 watts during the 30sec interval.  Limiter was localized fatigue in the quads.  Last few reps of each set hurt pretty bad.  This is very much a mental game of not convincing yourself that you are hurting.

Training: 5/29/2015



Training:
A. Power Clean: 1 rep EMOM for 15 min, 5 @73%, 5 @78%, 5 @83%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (205,220,232+255, 270f))
B. Explosive Back Squat: 3-4 x 1; rest 3-4 min - add; avoid tough grinders (315,325,325,335)
C. Reverse Hypers: 2 x 6-8 @1011; rest 2 min (complete after workout)
+
AMRAP in 8 min:
10 Strict Pullups
10 Pistols, alt'ng
10 Burpee Box Jumps 24"
Result: 4 rounds + 4 Pullups

Notes: Felt good today warming up and got the power cleans quickly.  Pull was feeling pretty good and I wasn't bumping anything out too much.  Hit all reps pretty smooth but when I jumped up for a heavy single, I knew it wasn't there today.  Explosive back squats were so much better than Monday.  Ankle and hip mobility ahead of time really paid off and the squats felt strong through my legs.  AMRAP went well.  Pullups felt pretty good especially in the beginning, and having the heel for pistols really made them much easier.  Felt good on pushing the pace on this workout.

Friday, June 5, 2015

Rest Day: 5/28/2015

Notes: Feeling good.

Training: 5/27/2015




Training:
A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @73%, 5 @78%, 5 @83%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (232,250,280)
B. Front Squat: 3 x 5; rest 2-3 min - ~73-78% (230,240,250)
C1. Tall Kneeling or Standing One Arm DB Press: 4 x 6-8 @21X1, rest 90 sec (60lbs.)
C2. One Arm DB Bent Row: 4 x 6-8 @20X1, rest 90 sec (80lbs.)
D. Trap 3/Ext. Rotators work (complete)

Notes: Jerks felt okay today.  Shoulder flexibility is starting to come around but I feel like I am trying to drive forward to get under the bar.  Hit all my sets today and called it there.  Front squats were heavier than last week.  Need to work on the ankle flexibility.  I did single arm db press with 60lbs..  I was able to hit heavier weight because my shoulder mobility is improving.  Bent rows felt good.  Working on scaps here.

Wednesday, May 27, 2015

Training: 5/26/2015

Training:
Swim 100m/rest 20 sec x 10 - intervals 1 & 6 are fast, the remainder are slower
--3 min recovery b/t sets 5 and 6--
1. 1:26
2. 1:49
3. 1:47
4. 1:44
5. 1:45
6. 1:24
7. 1:47
8. 1:46
9. 1:48
10. 1:47+
300m easy c/d swim
ELDOA T6/T7 - 60 sec

Notes: Hit this in the morning and felt good going into the workout.  Warmed up quickly and got right to work.  The first interval felt ok, and the second set it was tough to recover but I fought through and got back into rhythm.  I played around with entry placement and wider tracks.  It seemed to help a bit.  The second fast 100m was faster than I have gone since coming back to swimming.  Technique was much better on this set.  Again, took about a set to get my lungs back, but was able to get back to work.  Hit 300m after slow and steady taking some rests and playing with technique.  Need to remember to keep my chest facing the bottom of the pool and not forward!

Training: 5/25/2015



Training:
A. Hang Power Snatch: 1 rep EMOM for 15 min, 5 @70%, 5 @75%, 5 @80% (165,175,185)
B. Snatch DL: 3 x 3,3,2; rest 3 min (255,275,285)
C. Explosive Back Squat: 4-5 x 1-2 @20X1, rest 3 min - build from last week
notes-really focus on concentric power/speed; no grinders (315 x 4x2)
D1. Front Foot Elevated Front Rack Split Squat: 2 x 6-8 @3010, rest 1 min b/t legs (95,125)
D2. Scap Pullups: 2-3 sets of quality reps - have someone give you tactile cues on correct scapular movement if possible (complete)

Notes: Today was Memorial Day, so I worked a couple of hours in the morning and then came back to train.  I didn't sleep great last night so I was tired throughout the morning, however I lied down for a bit and felt okay going into today's session.  Hang power snatches felt pretty good, but I felt I was swinging the bar out a bit.  No misses but weren't the most crisp reps.  Felt disjointed.  Snatch grip deadlifts weren't too bad today and went heavier than last time.  Back squats felt better today and I was hitting doubles with 315 for all sets.  Didn't really feel the split squats in the front leg too much.  Maybe just traditional alt. lunges next time would work better.  Had someone cue me on the scap pullups.  Feel some tightness underneath the clavicle.

Rest Day: 5/24/2015

Notes: Feeling good today though my legs are a little tired from yesterday.

Training: 5/23/2015

Training:
15-20 min aerobic warmup + activation/mobility work, just a few gymnastic skills


(try to experiment with different breathing cadences today)
AD 30 sec @90%aerobic/20 sec easy x 18 (note 20 sec recovery now..)
--3 min recovery b/t sets 9 & 10-- (~400watts/set)
+
20-30 min easy aerobic work - your choice


ELDOA T6/T7 - 60 sec

Notes: Felt pretty fresh going into today's training session.  Wasn't too fatigued from the previous days session.  Hit a solid aerobic warm-up and then got to work.  Was able to keep over 400 watts for most sets today on the airdyne.  It was definitely rough but not maximal effort.  I tried to work on different breathing patterns and see how that affected leg fatigue.  I found that if I had slower breathing patterns my watts fell off.  High cadence breathing left me gasping for air a bit.  I think the best breathing pattern that I found was a 2 count in (more O2) and a 1 count out.  I will have to play around with this for sure.

Training: 5/22/2015



Training:
A. Power Clean: 1 rep EMOM for 15 min, 5 @70%, 5 @75%, 5 @80% (195,210,225)
B. Explosive Back Squat: 3-4 x 1; rest 3-4 min - 85-92% avoid tough grinders (315x2, 325x3)
C. Reverse Hypers: 2 x 6-8 @1011; rest 2 min (complete)
+
3 rounds:
5 Bar MUs
20 Wallballs
50 DUs
20 T2B
5 Ring MUs
rest 3 min b/t rounds
Times:
1. 2:45
2. 3:03
3. 3:04+
10 min c/d Complete
ELDOA SI/L5 - 60 sec

Notes:  Felt good going into today's training session and was able to warm-up fairly quickly.  Built up the working weight and get right to work.  Pull felt a little disjointed but overall pretty food.  Back squats felt surprisingly heavy today.  Last set was a bit of a grind so I cut it there.  Gymnastics work went well.  Finally catching my stride on the bar muscle ups and feel more confident with the other movements.  Broke on the second set of muscle ups because my arms were sweaty.  Still need to work a little technique here but they are slowly starting to improve.

Rest Day: 5/21/2015

Notes: Shoulders are feeling a little beat up from yesterday's work.

Thursday, May 21, 2015

Training: 5/20/2015

(video to come)

Training:
A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @70%, 5 @75%, 5 @80%
B. Front Squat: 3 x 6; rest 2-3 min - ~70-75%
notes-complete a set of Scap Pullups in each rest - have someone give you tactile cues on correct scapular movement if possible
C1. Tall Kneeling or Standing One Arm DB Press: 3 x 6-8 @21X1, rest 90 sec
C2. One Arm DB Bent Row: 3 x 6-8 @20X1, rest 90 sec
D. Trap 3/Ext. Rotators work

Notes: Felt pretty good going into today's training.  I have been sleeping well so recovery has been on point.  I have been having some trouble over the last week with anterior shoulder tightness and I can't pinpoint exactly where it is coming from (pec, lat or thoracic).  Jerks were a little forward today and the lockout wasn't crisp.  Definitely think the hips need to stay back a bit on the dip and drive because I am getting caught behind the bar a bit.  No misses, but definitely need to workout on it a bit.  Front squats were tough for 6 reps.  The front squat definitely exposes my lack of positioning and I am forced to recruit more from my lower back because of a non-upright torso.  Wanted to focus on good technique so maxed out today at 225lbs. (which still felt heavy).  Played around with some hack squats as well.  They definitely smash the quads but they are awkward and the bar ends up hitting my legs around the hamstring.  DB presses felt good and got up to 60lbs. each arm (very solid).  Rows felt awesome. The last cycle I was doing with the pulley and focusing on scap work has definitely allowed me to use that more effectively.  Overall, a decent training session.  

Training: 5/19/2015

Training:
Swim 300m/rest 1 min x 3 - swim the second 50m of each interval fast, the rest at aerobic pace
+
5 min c/d
ELDOA T6/T7 - 60 sec

Times:
1. 5:24
2. 6:30 (accidentally went 350m)
3. 5:31

Notes: Man was this a tough workout.  Warmed up for about 5min or so with some swim drills and then got to work.  Focus for today was to get the hips rotating to power to stroke.  First interval felt good.  Second interval I accidentally hit the lap button and didn't know whether or not I swam 300m, so I did an extra 50m just to make sure.  The last interval was rough.  It was mentally draining to continue to breath and pull under fatigue.  Definitely feel my aerobic recovery system building here.  Overall solid workout though my belly was filled with air from today's training.  

Training: 5/18/2015



Training:
A. Hang Power Snatch: 4-5 x 2; rest 2-3 min (185,185,185,190,195)
B. Snatch DL: 3 x 3; rest 3 min (240,255,265)
C. Explosive Back Squat: 4-5 x 1-2 @20X1, rest 3 min - ~85%RM (315lbs. x 4 sets of 2)
notes-really focus on concentric power/speed
+
2 sets of:
2 rounds:
10 HSPU
10 alt'ng Pistols (your choice of variant)
15 Pullups
then, run 400m @70% after 2 rounds
Time: 7:23

Notes: Felt good today.  Warmed up pretty quickly and then got to work.  Pull felt decent though I realized I am getting out of the way of the bar on the way up, instead of allowing the bar to travel on a more straight line.  Need to work on this a bit.  Hit a PR hang power snatch double and it felt pretty easy.  If I clean up that little technical fault I know I can be hitting 205lbs. very soon here.  Really focused on the SGDL to get that pull squared away off the floor. On the warm-up sets, I placed a PVC in front of my shoulder in order to reenforce driving with my legs and not leaning back (don't want to short the legs and compensate with my lower back).  Having such a strong back has it's perks, but I don't want to be using it here as it throws of the line of the pull.  265lbs. felt solid!  Back squats were a little heavy today.  Probably because I haven't squatted to full depth in a while.  Despite this fact, I was able to hit doubles @ 85% of my 1RM for 4 sets.  Cut the sets there because the bar speed wasn't staying consistent.  I moved onto the tester and got some warm-up in during the rest of the back squats.  Hit a few pullups and got the shoulder a bit warmer.  Ankles were pretty flexible and stable today.  I needed to wear running shoes during this workout as I was running so this was my first workout ever that I was doing pistols without wearing lifters!  I did pretty damn well too.  Need to continue to push the shoulder and ankle flexibility and stability.

Rest Day: 5/17/2015

Notes: Feeling good.

Training: 5/16/2015

Training:
20-25min Aerobic Warm-up
+
For Time:
20 Box Jump/SD 30"
20 Strict T2B
20 Wallballs 30lbs (or, to 11' if you only have a 20lb)
20 MUs
20 Wallballs 30lbs
20 Strict T2B
20 Box Jump/SD 30"
Time: 9:35

10-15 min c/d
ELDOA T6/T7 - 60 sec
ELDOA SI/L5 - 60 sec

Notes: Got into the gym early to complete this one.  Hit 5min of row, airdyne, and running before going into some activation work and then hitting this workout.  I didn't really know how long this would take me since the toes to bar were strict.  The focus for this workout was to be relentless, and this is something I am going to integrate into my testing from here on out.  It isn't about big sets on these longer workouts.  It's just about going after it and when it hurts, keep going.  Find a way to get it done and don't stop until it's over.  Stayed steady on the box jumps, and strict T2B were broken into sets of 10/5/5.  Wall balls were unbroken on both sets.  Went right over from the wall balls into an unbroken set of 5 muscle ups.  From there I went 2's and 3's with short rest.  Need a little work on my muscle up technique as I know I am leaving reps on the floor here.  Back side hurt more than the front side.  I was happy that I was able to push for all 9 minutes.  I recovered after about 5 minutes of a 15 minute walk to cool down.  I did some trap workout afterward.

Saturday, May 16, 2015

Training: 5/15/2015



Training:
A. Snatch : build to a heavy single (227.5lbs. PR)
B. C&J: build to a heavy single (285lbs. (300lb. clean PR)
C. Paused Back Squat at parallel: 2 x 2 @23X1, rest 3 min (305,325PR)
D. 3 rounds for quality:
5 min AD @Z1
Wtd Box Pistols to 14" x 8/leg @20X0 (12kg)
Reverse Hypers x 10-15 @1011 (gh raises)


ELDOA SI/L5 - 60 sec

Notes: I had a thought the other day that if I have to be technical while warming up for lifting, then don't go to maximums.  It constantly makes me frustrated.  If I am going to go all out, there can be no thought of technique or failure, just going after it with whatever I have in the tank.  Today I went 95,135,185,205,227.5 for a PR.  The pull didn't feel great, but I can feel in the better positions and increase in strength.  Once I figure out how to get off the floor better, I know I can hit 235 on the snatch easy.  Haven't gone heavy in the clean since the open.  Used my belt for the first time since the open as well so that gave me a little more confidence.  I smoked 265lbs. so went to 285lbs..  That was a 8/10 and I barely locked the jerk out cleanly.  I decided to go after 300lbs..  I chalked up and just pulled while trying to scrape it up my shins.  Though it was a hair forward, I was able to stand up after a bit of a struggle.  I had nothing left after standing up and was soon going dark, so I dropped the bar.  I was very happy to break the 300lb. part though, especially because I am this early into the offseason and I am also doing a good amount of aerobic training and testing.  I attribute this to my improvements in ankle and hip mobility, along with my improvements in mindset and psychology.  I went on to hit a PR pause double at parallel which was tough.  Pistols felt great though I need extra work on my left ankle.  It is behind on rotation and flexibility but both are continuously getting better.