Saturday, January 31, 2015

Training: 1/28/2015

(video to come)

A. Back Squat @80% x 1 + Box Jump @30"+ x 1: 4 x; rest 20 sec/3-4 min (285lbs.) 
notes-It's a cluster of the complex. one BS, rack & do 1 BxJ. Rest 20 sec, repeat, etc for 4 reps.
B. Clean Pull: 3 x 1.1.1; rest 10 sec/3 min (275,295,315)
AMRAP in 2 min @max effort:
10 KB Swings 70lb
10 Burpees
Result: 2 rounds + 10 KBS + 3 Burpees
--10 min rest--
AMRAP in 2 min @max effort:
5 G2S2O 135lbs
35 DUs
Result: 2 Rounds + 5 G2S2O + 19 DU
--10 min rest--
AMRAP in 2 min @max effort:
10 KB Swings 70lb
10 Burpees
Result: 2 rounds + 10 KBS + 4 Burpees
20 min easy aerobic work

Notes: Hit this workout after my noon class and wasn't feeling very energetic.  Back squats felt ok, but they started getting heavy after the box jumps accumulated.  Just worked on being explosive through the middle.  Clean pulls felt good.  Need to work on sweeping the bar right off the ground but I think I have a phobia of hitting my knees with the bar.  Warmed up for the AMRAP with KB Swings and Burpees and then got to work.  Limiter on the first part was my ability to cycle the movement fast enough.  My shoulders were still a little sore from Monday, so it was tough to get the burpees going.  Second AMRAP was rougher.  The clean and jerks got heavy quickly and my quads burnt out so I was forced to push press instead of push jerk after the second set.  The pull was crap here too.  Second go at the KB Swings and Burpees lead to one more rep.  Breathing was heavy but recovered pretty quickly.  Decent workout today.

Wednesday, January 28, 2015

Training: 1/27/2015

A. Gymnastic Skill Work: 20 min, go freestyle here
B. HICT Row 20 min (damper 10, SPM<20 b="" hr="">(complete 4500m)
C. 20 min @Z1 - your choice, but accumulate good reps of kipping HSPU during the 20 min (completed with mobility)

Notes: Foot is still bothering me, but the shoulder is getting better.  Had some soft tissue work this morning.  And feeling a bit better.  Need to stay on top of this foot.

Training: 1/26/2015

AM Training:
A. Split Jerk: 1 rep every 90 sec for 6-10 reps (255-295)
notes-go by how you are feeling
B. Push Press: 2 x 3; rest 3 min (225,240)
C. B-Stance Squats: 3 x 4-6 @3011, rest 90 sec b/t legs Rear Foot + Front Foot Elevated Split Squat: 3x6 @ 3011; rest 90sec (135x3sets)
Time: 4:59

Notes: Foot was killing me today.  The arch is almost unbearable to get into a lunge position going into the gym.  As I was warmed up, it started to feel a little better.  Luckily my right foot is my lead foot and it didn't effect the split too much.  Knowing a false step could make things worse, I proceeded with caution and kept the weight under control.  Built in waves up to 295lbs. and stuck it without much difficulty.  The key has been to open up my extension (pec and biceps tendon).  Push press felt good and hit 240 x 3 (though there was a hick-up on the second rep).  Instead of B-stance squats I did front foot + rear foot elevated split squat to get good depth without putting pressure on my knees.  Felt really good.  Tester went well despite my foot.  Breathing was good but the front of my shoulders were roasted.

PM Training:
AD 30 cals @95%/rest 6 min x 5
--10 min recovery--
AD 90 sec for cals
20 min aerobic/Z1 cooldown

Notes: Afternoon training went well.  The limiter here was definitely the pain in my legs and fatigue as I got into the final 15seconds in each interval.  Legs were full of blood and couldn't put out power in the 90sec interval.  Not too bad of lactate pain in the head, some in the body.

Rest Day: 1/25/2015

Notes: Left shoulder is still feeling a bit crappy.  Left hip isn't bothering me too much.  Right foot started bothering me after playing frisbee with some friends.

Training: 1/24/2015

A. Power Clean: 3 x 1.1.1; rest 15 sec/3-4 min (235,250,260)
3 rounds @97%:
6 TnG Deadlifts @275lbs to start, build each set (275,295,315)
15 sec AD Sprint
rest 5 min b/t rounds
10 min recovery
AD Sprint 20 sec @97%/rest 3 min x 3 (19,21,19)
Row 6 min @Z1
AD 6 min @Z1
Run 6 min @Z1

Notes: After I had my lesson with Don, I was excited to get back to lifting.  Pushing with the legs off the floor and staying with it is the key.  I have a tendency of either not pushing my legs at all, or pushing my knees back. but not driving through the ground.  Either extreme is incorrect and I have to get some reps doing it properly.  Happy with the 260 power clean cluster.  Weights were feeling good today and being on 6 days our from competing is a bonus.  Deadlifts felt good today, not too much pressure on the back but my glutes were toasted after.  Airdyne went well.  Did some eccentric on step-downs afterward for some neural grooving.

Monday, January 26, 2015

Training: 1/23/2015

20 min aerobic warmup
6 min @80%:
10m Shuttle down & back x 5
15 Wallballs
15 T2B
Result: 3 rounds
--3 min recovery--
6 min @80%:
10 Burpee Box Jump-Overs 24"
35 DUs
Result: 3 rounds + 10 BBJ + 10 DU
--3 min recovery--
6 min @80%:
Run 800m
Row for meters in time remaining
Result: 624m

Notes: Felt pretty good going into this workout (energy) but my shoulder is still bothering me, especially on T2B.  Wall balls bothered it a bit too.  Breathing felt good today.  No real issues.  Burpee Box Jumps burned the quads and calves and I was sloppy on double unders.  Rowing went well holding a 1:52 the entire time.  Felt good today to get back into it.

Training: 1/22/2015

A. Hang Snatch (above knee): 1 rep every 90 sec for 8-12 reps (165,175,185x3,195x4)
notes-go by how you are feeling here; speed over load
B. Back Squat @80% x 1 + Box Jump @30"+ x 1: 3 x; rest 20 sec/3-4 min (285lbs.)
notes-It's a cluster of the complex. one BS, rack & do 1 BxJ. Rest 20 sec, repeat, etc for 4 reps.
C. B-Stance Squats: 2 x 4-6 @3011, rest 90 sec b/t legs (95/135)
3 rounds:
amrap(-2) HSPU (20,16,16)
rest 2 min
amrap(-2) C2B Pullups (20,16,14)
rest 2 min

Notes: Snatches felt a little off today (had a lesson with Don McCauley in the afternoon and everything was feeling better afterward.  My left shoulder was still bugging me today.  The biceps tendon is super tight and irritated.  Back squats felt pretty good even though I am only a few days out from competing (which is much quicker than in the past).  B-stance squats bothered my knees.  Not sure if I would continue on with them.  HSPU felt a little off today as did C2B pullups, but I am not too concerned since I am stilling healing up.

Rest: 1/19/2015-1/21/2015

Notes: Left shoulder is still beat up.  

Fri 1/16-Sun 1/18: WZA


All done (now that I have settled in and home resting)

Finished 38th out of 70 competitors. Didn’t look at the standings the entire weekend. Just wanted to stay present and enjoy the experience. Staying away from my ego and staying with my truth and purpose.

Competitors were good. Not too many noobs so every heat had decent guys (nick fory who was one spot out of making to the games won the entire thing). I had a great time and it was an amazing experience.

I slept well most nights, there was waking in the middle of the night on Friday and Saturday night due to lack of fueling/dehydration but probably just some restlessness from the day before.

As for my performance, I just couldn't go fast enough.

First workout, I paced well, but just had no go toward the back half of the workout. (3RFT 21 C2B, 15 HSPU, 9 Snatches (135lbs.)). Legs were just smoked after.

Second workout was the assault bike and I finished this in the bottom quarter of the division (2:45) many did this around 2min (+/- 10sec)

The 5k obstacle course was a mixed bag. The run felt GREAT but I got stuck on an obstacle because I lacked stability because my legs were completely shot. Logs/balance beams while holding gas jugs filled with water. I was basically doing a crouched lunge for 50m. Really slowed the overall pace but the run felt good. Legs were shot after, especially my calves.

After the first day my legs were trashed.

Day 2 started with l-sit/wall ball/swim- l-sit hit 51/9sec for a quick finish there. Wall balls sucked bad. No repped to 12' target about 15 times because I kept airballing. swim went ok (felt like death) but I got back to the wall ball and finished all the reps under 4min and that got me back to the l-sit for 9sec (12th and best finish).

Workout 5 was the ladder. Legs were pretty crushed by this point and I barely cleared the 255lb. bar. Pull felt really weak from the hang. Jerks felt good.

Workout 6/7 was the shuttle. Couldn't push on the shuttle and was slower than everyone else. Broke once on dubs and that added insult to injury. No sense of urgency. Had 1min to rest before going into the T2B/ROW/OH Walking lunges. T2b did 20 then 5s. Slower than everyone else (or something I thought I would do well at). Row was 1100 cals/hr for the 30cals. Breathing was heavy and just couldn't dig at all. OHS walking lunges weren't as bad as I thought but I got caught in the bottom of the lunge a couple of times and I really struggled to stand back up with the 150lbs.. Decent job of pacing on this one, but once again I just couldn't push a pace. Tweaked my left teres/shoulder on the lunges (felt a crunch with bar overhead).

Slept about 6 hours and was up at 4:30 the next morning.

Left shoulder was a bit tweaky warming up but spirits and energy were good. Last off the pistols but made up ground on the 30 power cleans at 150lbs. 5s and then doubles but with about 12 seconds rest between reps. Just paced. Moved to muscle ups where I did 5,3,3,2,2 and made up ground again. Next were the push jerks (about 9 min in) and then I started to lose it metabolically. 4x5 there and then back to the rope climbs. I got screwed with a short rope and I had a really hard time foot locking so I couldn't be efficient. It was really frustrating because others had full length ropes. got back to the bar with 60sec left and cranked out 9 thrusters before barely missing the final rep as time expired.

Last workout was the burpee box jump overs and I paced a little on the 10s. From there I just went as fast as I could but couldn't keep up with the faster guys. Just had no speed. Metabolically this wasn't the worst but was moving slow. DB snatches weren't terrible but not great on the left side.

Right now my left shoulder is a little beat up, and definitely tired but nothing too crazy going on.

Didn't feel in the best metabolic shape (though some of it could be due to stress/sleep) this weekend and obviously higher lactate testing (ie airbike) did not go well.

Training: 1/15/2015

A. Hang Power Clean: 5-7 singles, 70% effort - speed (235lbs.)
B. Vertical Jumps: 3 x; rest 15 sec/2 min (complete)
C. Airdyne 1 min @80%/rest 20 sec x 8 (complete)
D. Airdyne Sprint 20 sec hard/rest 1:40' x 3 (complete)
E. Airdyne 1 min @80%/rest 20 sec x 5 (complete)

Notes: Hang power cleans didn't feel great today.  Weights felt a little heavy today, though I am not too concerned as I will be fresh toward the end of the week. Airdyne felt good today.  Was able to push the pace on the 1min @ 80%.  20sec intervals sucked and I was definitely feeling the burn in the quads.  Shoulder mobility afterward had my OH mobility feeling great.   

Rest Day: 1/14/2015

Notes: Feeling good today.

Training: 1/13/2015

Light skill work on any known events

HICT Row 10 min (damper 10, SPM<20 br="" hr="">rest 2 min
Run @HR 150 10 min
rest 2 min
HICT Row 10 min (damper 10, SPM<20 br="" hr="">+
15 min mobility work

Notes: Misread this workout and only hit the two row sets and not the run.  Rowing felt good and was in good spirits.

Training: 1/12/2015

A. Dynamic Back Squat: 6 x 2 @20X0, rest 45 sec - 55%1RM
notes-explode up!
B. Squat Snatch TnG @135lbs: practice pacing, 15-20 reps total
Airdyne 68 cals @hard pace, then
AMRAP in 5 min:
10 C2B
Run 100m
50 DUs
then, (after the 5 min) do 10 MUs AFAP to end the workout
Result: 2 rounds + 10 C2B + 10 HSPU
15 min aerobic c/d

Notes: Squats felt good today.  Squat snatch TnG was okay, but I could feel that I was bumping the bar out.  Warmed up for the tester and then got to work.  Airdyne was tough but finished in about 2:40.  C2B weren't too bad, but the HSPU felt rough (I worked on these afterward and cleaned up my technique).  Run was okay and went unbroken on DU's.  Muscle ups were in sets of 4 and 3 to finish up.  Didn't feel great with this workout but wasn't too horrible.

Sunday, January 11, 2015

Rest Day: 1/11/2015

Notes: Sore today!

Training: 1/10/2015

AM Training:
3 rounds @85%:
10 Deadlifts 185lbs
15 cals AD
20 Wallballs
15 Box Jumps 24"
10 T2B
rest 2-3 min b/t rounds
1. 2:12
2. 2:13
3. 2:26 (50 double unders)

Notes: Got in early and got warm.  This workout wasn't too bar as the movements were nearly as high a turnover and power output as last week.  Deadlifts felt good though looking at the video I probably could have gotten more vertical at the top.  Instead of Airdyne (busted) I hit double unders (going to need those next week).  Wall balls were done to a 12' target since that is what I am going to need to do next week.  Box jumps were easy. T2B felt good.  

Run 800m x 4 @5k pace/Jog 400m recovery
1 mile c/d run
1. 3:20
2. 3:19
3. 3:12
4. 3:09
Notes: Runs felt great today.  Need to keep the hips forward and not get the chest leading as this causes the hips to go back and I overextend.  Belt buckle first! Breathing felt great here.  No issues at all and I definitely could have pushed harder if need be.  Kept it conservative as I didn't want to go too deep here.  

Run/Swim 25 min easy

Notes: Fantastic swim session.  Took some notes on exactly what I need to focus on.  Going to put the finishing touches on the technique next week and I should be good to go come next Saturday.

Training: 1/9/2014

A. Gymnastic Skill - 5 min:
Flat Tuck Front Lever - test your new max (9 seconds)
B. Squat Clean + Jerk: 5-8 singles, rest 2-3 min (255,275,287.5(failed jerk), 255, 270, 290 (f))
notes-add each set
C. Back Squat: 4 x 3,2,1,3; rest 3 min (310, 335(PR), 352.5 (PR), 325 (PR))
WZA wod 1:
3 rounds:
21 C2B Pullups
9 Squat Snatches (135lbs.)
Result: Capped 9min (4 reps shy)

Notes: Lever felt pretty good today.  The shoulders slide forward and then I end up losing the position.  Front squat position felt great today, but my hips weren't dropping into the correct position during the second pull.  This was causing me to cut my pull short and bumping the bar forward slightly.  Hit a comeback PR clean but missed the jerk since I didn't push far enough into lock out.  Back squat felt good today.  Hit comeback PRs on 3,2, and 1.  Did WOD 1 of Wodapalooza.  Need to break up HSPU as they fried out my shoulders.  My HSPU technique is still bad. Need to keep hips tucked and knees closer in. 

Saturday, January 10, 2015

Rest Day: 1/8/2015

Notes: Left hip is sore.

Training: 1/7/2015

A. Power Snatch: 5 x 1, rest 2 min (185,195,200,200, 205)
B. C&J: 3-5 x 1, rest 3 min (255,270,280,300(F),  290(F), 270)
2 rounds:
AD 2 min @85%
10 OHS 95lbs
5 Bar MUs
rest 3 min
For 8 min, every 10 sec:
even - 1 Deadlift @50%RM
odd - 1 HSPU (deficit if easy)
Complete (230lbs.)

Notes: Legs were still sore from Monday, but I was able to PR/tie my personal best in the power snatch.  Technique felt pretty good, though I couldn't find the perfect spot for my hips.  Clean and jerks were good though a forced an attempt at 300lbs.. Racked it but couldn't stand up.  Knew better than to do that.  Didn't have that number today.  Overall I think my pull felt good today, but my shoulders were tight so the lock out was rough.  2 rounds felt good, nothing too bad here though my quads were killing me.  Deadlifts felt good, and with my shoulders more open, the HSPU were easy.

Training: 1/6/2015

AM Training:
HICT Row 15 min/rest 3 min x 2
(damper 10, SPM<20 br="" hr="">+
30 min mobility work
Notes: Legs were smoked from yesterday so row was slow.

PM Training:
30min Swim

Notes: Form is coming along.

Training: 1/5/2015

A. Gymnastic Skill - 10-15 min:
Flat Tuck Front Lever - 4 x 65% of new max
Planche Lean - 4 x ~10 sec w/full shoulder protraction (lean as far fwd as able for ~10 sec)
completed after workout

20 min AMRAP:
20 Thrusters 135lbs
20 Pullups
20 Burpees
30 min C/d @120-130bpm
Result: 4 rounds + 3 Thrusters

Notes: I did this workout in January of 2012 and did 3 rounds flat and it was rough.  A full round better than last time.  Overheating was the limiter.  Breathing felt good but just systemic burn and heat were terrible.  Planned on one round every 5 minutes and I stuck with it.  Just had to stay disciplined on getting back on the bar for sets of 5 thrusters.  Pullups felt good, burpees the heat was horrible.

30 min Swim - include some short, tougher efforts
Will Complete on Tuesday afternoon

Rest Day: 1/4/2015

Notes: Feeling good after yesterday's training though my biceps and lats are sore.

Training: 1/3/2015

AM Training:
3 rounds @85%:
10 Hang Power Snatch 115lbs
15 C2B
20 Wallballs
15 Box Jumps 24"
10 T2B
rest 2-3 min b/t rounds
1. 3:11
2. 3:12
3. 3:34

3 rounds:
5 MUs
10 OHS 135lbs
Run 400m
Time: 8:13

25min Swim Easy

Notes: Woke up and got to the gym to hit my first workout.  Felt good warming up, but probably didn't prime the aerobic system enough.  Hang power snatch didn't feel terrible, but they were off slightly.  C2B felt rough today.  Lots of arms being used and not enough hips.  Need to use hips and hamstrings to pull down and open the hips.  Wall balls were okay, and were the box jumps.  T2B were unbroken, though the first set was crisp, got better from there.

Second workout went well and I was happy with my resilience going into the second workout.  Was able to warm-up and get focused.  All movements unbroken.  Muscle ups were okay though I can use my hips better.  OHS felt good.  Run wasn't great, but I am beginning to see where I can improve in my run technique in order to keep my back fresh and move faster.  

Swam at the pool for 20min.  Drilled technique.  Needs work!

Training: 1/2/2015

A. Gymnastic Skill - 10-15 min:
Flat Tuck Front Lever - test your new max, then 3 x 65% of that. (max was 6 seconds)
PPPu w/hover (complete)

B. Squat Clean + Jerk: 5-8 singles, rest 2-3 min (245,255,265,275,255,280(F),285)
notes-add each set
C. Back Squat: 4 x 3,2,1,3; rest 3 min (305,335(1),345(f),310x3)
D. HSPU: amrap in 3 min - 2 scores, amrap unbroken set to start + total (29/47)
Deadlift 185lbs
Ring Dips
Time: 2:08

Notes: Felt good with gymnastics work though I was a little worried it would tire me out for the lifting.  Cleans felt good today and I hit a comeback PR at 285lbs. (all-time best is 295lbs.).  Jerk felt great.  Wish I could continue on with the single leg work since I think it is helping out a lot.  Back squats were down today after the heavy cleans.  Lots of misses at the top of the ROM.  Just couldn't lock out reps.  Weird, but I think it was from the cleans.  HSPU didn't feel great.  29 reps isn't good right now. Need to be in the 40s unbroken (though these are at a slight deficit).  Was crunched for time so did the tester a few hours later.  Deadlifts felt good today, as did ring dips.  Happy with my push here.

Friday, January 2, 2015

Rest Day: 1/1/2015

Notes: Happy new year.  Got in the gym for a little bar work.

Training: 12/31/2014

5 rounds, nft:
7 Burpee MUs
7/leg Pistols
Complete ~ 15min
rest 10 min
5 min @max effort/pace:
Run 100m
10 T2B
10 DB Thrusters 35lb/h
Result: 3 rounds + 100m Run + 10 T2B + 8 Thrusters
10 min recovery
For time:
1000m Row
100 Double Unders
750m Row
75 DUs
500m Row
50 DUs
250m Row
25 DUs
Time: 13:28
10-15 min c/d

Notes: Wow was I not feeling good in the beginning of this workout.  My head was pounding and I was feeling weak.  I decided to just cruise through on the first part. Muscle up felt great.  Pistols were slow, but I was able to do them.  Need to find the groove on the way down in order to stay balanced.  5min AMRAP went very well.  Breathing felt good.  Didn't push too hard on the runs as I know I would have spilled over early.  T2B felt very good (chest through) and thrusters felt good after opening my squat in pistols.  Row and double under workout felt good though I felt a little weak on the row.  Double unders were surprisingly good.  Felt great after this monster training session and regaining some confidence.

Training: 12/30/2014

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

B. Snatch: build to a moderate single (185lbs.)
AMRAP in 10 min:
20 Squat Snatch 115lbs
20 Squat Snatch 155lbs
amrap remaining Squat Snatch 185lbs
Result: 42 reps

Notes: Still feeling fatigued and my chest is filled with mucus.  Hit the gymnastics work and this didn't feel too bad.  Moved to the snatches and everything felt heavy.  Just did tech work.  AMRAP was alright and I was surprised at how great my breathing felt.  Happy about that, still feeling weak though.

Rest Day: 12/27/2014-12/29/2014

Notes: Bad chest cold/virus. Tried to train on Saturday but I felt like death.  Travelled back on Monday.  Hopefully I don't fall too far behind, but I believe that everything is where it should be.

Training: 12/26/2014

A. Split Jerk: 10 Single (255-325(f). Made 305)
B. RFESS: 3x5/leg @ 30x0; rest 90sec b/t legs (5RM-185lbs.)
20min Gymnastics Practice

Notes: came down with a cold on Christmas morning.  Was bad yesterday but feeling pretty good today.  OH felt the best it has in quite some time today.  A combo of lat stretching and internal rotation work had me really opened up and able to drive under the bar without any issues.  I wish I always felt this good.  Skipped the conditioning today because the chest cold.  HS felt great due to mobility.

Rest 12/24/2014-12/25/2014

Notes: Traveling to Ohio to visit my girlfriend's family (pups included).

Training: 12/23/2014

AD 10 min warmup
AD 1 min @80%aerobic/20 sec rest x 16
--3 min recovery--
AD 1 min @80%aerobic/20 sec rest x 16
10 min c/d
Complete (avg. 255-270 watts/1min)

Notes: I was a bit apprehensive going into this workout due to the volume that I was going through but I was pleasantly surprised at how good I felt.  Breathing was a non issue and there was just a bit of burn in the quads.  Second set was a little tougher than the first but I am feeling very good at where my aerobic endurance is right now!

Training: 12/22/2014

A. Gymnastic Skill - 20 min:
Flat Tuck Front Lever - 5-6 x 5-6 sec
Free Handstand skill work
Wall Press Straddle HS
PPPu w/hover

B. Squat Clean clusters: 4 x; rest 15 sec/3 min (235,245,255,265)
notes-add each set
C. Back Squat: 3-4 x 3; rest 3 min (275x3,3)
notes-all sets moderate
for time:
10 pHSPU
20 Strict HSPU
30 Kipping HSPU
Time: 6?
accumulate 35 Straight Arm Pulls to Inverted Hang on Rings, pike down slowly taking 4 sec each rep.
Did not complete (Forgot)

Notes: Front levers felt good today though I feel my shoulders sliding forward as I descend.  They don't feel quite as connected as before.  Was able to hit my first tucked planche after this workout.  I think I might change my gymnastics work until after since this sometimes wears me out.  Clean clusters felt good and I hit a PR at 265lbs.  Legs feel strong though I had one off rep and my back felt a little funky.  Carried over into the back squats and didn't go crazy because of it.  Burnt out quickly on HSPU work.  Need to get better here quickly.