Sunday, April 26, 2015

Training: 4/24/2015



Training:
A. Block Clean Pull + Clean off blocks: 4 x 2(1+1); rest 2-3 min - 75-80% (225,225,235,245)
B. Snatch DL to hip + Snatch Pull: 4 x 3+1; rest 105 sec - 80%ish of Sn (185lbs.)
C. Cambered Bar Back Squat to parallel: 2 x 3 @5011, rest 2:30' (265lbs. x 2)
+
10-8-6-4-2 rep rounds:
MUs
Box Jump/Step Downs 30"
Handstand Walk 20m b/t each round.
Time: 8:33


90/90 Pails/Rails (5 min protocol) Complete

Notes: Slept lousy last night. Felt good enough to train however.  Left hip was definitely tender going into the workout so I made sure to warm up properly.  Went from a higher position on the blocks today so it was pull and get under as fast as possible.  No misses and kept intensity to 8/10.  Snatch deads felt good though I could stay back on the pull a little better.  Back squats went surprisingly well, pushing the weights heavier than last time.  Didn't really do an prep work for tester other than hitting a few muscle ups and did a HS walk.  Broke up muscle ups after the round of ten and got right back on.  Just keep moving.  Tough to get into the HS walk because the stability needed is taxing on the lungs.  

Saturday, April 25, 2015

Rest Day: 4/23/2015

Notes: Used the Compex a few times over the last couple of days to heal my back quicker.  Feeling good.

Training: 4/22/2015




Training:

A. Push Press + Jerk: 4 x 2+1; rest 2-3 min - 65-70% of jerk (
B. Clean Deadlift: 5 x 1 @41X1, rest 3 mins - build
C1. Single Arm Landmine Press: 3 x 6-8 @3010, rest 90 sec - 45 deg. (45lbs.)
C2. Cable Rows: 3 x 8-10 @21X0, rest 90 sec (53lbs.)
D. Trap 3 work - your choice (2lbs.)

Notes: Felt good going into training today.  Warmed up with some thoracic rotation work and got my overhead prepped.  Shoulder to overhead felt better than last week, but I was having some issues holding external rotation.  Clean deadlifts felt good today.  Went heavier than I have in a while.  Back was a little sore after, but nothing crazy.  Landmine presses and cable rows felt good.  Trap 3 work after to complete.

Tuesday, April 21, 2015

Training: 4/21/2015

Training:
5min Swim Warm-up
+
Swim 100m x 2; rest 45sec (1:45, 1:45)
Swim 150m x 2; rest 60sec (2:40, 2:39)
Swim 250m x 2; rest 75sec (4:33, 4:27)
+
5min Cooldown

Notes: This was a tough workout.  A few sets were a little slower than last week, but I cut the rest time a bit.  The 2x250m was tough but I was able to stay focused and complete the needed laps.  I am liking where my conditioning is right now.

Training: 4/20/2015



Training:
A. Block Snatch Pull + Snatch off blocks: 4 x 2(1+1); rest 2-3 min - 70-75% (185x2,195,205(f+1), 210)
B. Cambered Bar Back Squat to parallel: 4 x 3 @5011, rest 2:30' (235,245,255)
C. Wtd. Box Pistols to 14": find a 5RM/leg @3010, rest 1 min b/t legs (16kg/leg)
notes-hold wts in rack position
D. 3 rounds, rest as needed:
Strict Pullups x amrap (10,10,10)
Reverse Hypers x 8-10 @2012 (bodyweight only)
(ensure that you stay in a hollow position & don't go into extension)


90/90 Pails/Rails (5 min protocol) Complete)

Notes: Felt good going into today's workout.  Sleep has been much better since I started getting to bet at a more regimented time.  I warmed up with some for thoracic rotation work, then went into some lower body mobilizations in order to free up the ankles and the hip internal and external rotators. My hip flexors have been a bit tight recently.  My pull felt really good today though the platform I was on was very slick. This caused me to be a bit sloppy in my footwork.  I was able to PR my snatch pull and snatch x2.  The setting of the blocks made it extra challenging as well since the area just above the knee is harder to pull from than the thigh.    Need to work on consistency and confidence now.  Squats felt really good today (I have been working on my ankles).  The 3 reps are much more manageable than 5 at this tempo.  Did the pistols to a box with my lifters on today and was able to hit 16kg, the right leg being easier than the left.  Still a little funky with the strict pullups.  Not engaging the lower traps enough to get full retraction causing me to run out of room.  Also, hanging from the bar causes a ligament or tendon in my lower back to spasm slightly.  Need to get my chiro to look at this tomorrow.

Rest Day: 4/19/2015

Notes: I have been getting to bed on time and I have been sleeping much better.  Biceps are sore from Friday.

Training: 4/18/2015

Training:
15-20 min aerobic warmup + gymnastic skills
+
AD 30 sec @90%aerobic/30 sec easy x 28
--rest 3 min total b/t round 14 & 15--
+
Run 10 min easy
Row 10 min easy

Notes: Spent 15minutes on the airdyne warming up. Hit 5 min intervals with increasing intensity.  Goal was to get into the 400 watt range and stay there for the entire interval each time.  Missed on about 7 sets today in the 28 (dropped into the 300s each of those times).  Limiter was the leg burn and the ability to put out the power, breathing felt good.  Happy with how these are feeling and I am going after it each time, not just sitting and suffering.  Finished up with the easy work, working on some rowing technique during the interval.

Training: 4/17/2015


Training:
A. Block Clean Pull + Clean off blocks: 5 x 2(1+1); rest 2-3 min - 75% (215,225,225,235,245)
B. Snatch DL to knee + Snatch Pull: 5 x 3+1; rest 105 sec - 75-80%ish of Sn (165)
C. Clean Deadlift: 3 x 2,2,1 @4121, rest 3 mins - 80-85% effort (315,345,365)
+
10-1:
C2B
Ring Dips
Time: 4:16

Notes: Pulls did not go as well as planned today.  Hit decent weights, but I was not redirecting properly.  Left hip was bothering me a bit as well.  Off the floor the snatches felt okay, but even here the redirect didn't feel right.  After the workout I just worked with a PVC in front of the mirror and made some adjustments.  Clean deadlifts were okay. Didn't go too crazy here.  Wanted to hold perfect technique.  Tester went well, though my C2B need some touches in order to hone some better technique.  Biceps and chest are definitely going to be sore tomorrow.

Rest Day: 4/16/2015

Notes: Feeling good today.

Thursday, April 16, 2015

Training: 4/15/2015



Training:
A. Push Press + Jerk: 5 x 3+1; rest 2-3 min - 60-65% of jerk (210lbs. x 5sets)
B. Cambered Bar Back Squat to parallel: 4-5 x 5 @5011, rest 2:30' (215x2,225x2,235)
C1. 1/2 Kneeling Single Arm Landmine Press: 3x10/arm @ 30x1; rest 90sec Incline Bench Press: 3 x 8-10 @3010, rest 90 sec - 45 deg. (40lbs.)
C2. Standing Single Arm Cable Rows: 3 x 8-12 @21x1, rest 90 sec Pendlay Rows: (49lbs.)
D. Trap 3 work - your choice Complete

Notes: A bit tired going into today's training session.  Had a hard time getting to sleep last night.  Need to be more diligent about getting to bed earlier (and eating earlier too).  Push presses felt pretty heavy, not able to generate the power that I want with my arms (maybe doing it correctly doesn't allow me to use my chest?).  Jerks felt pretty good though there is some kind of stiffness through the shoulder that is preventing me from getting it as far back as I want to with stability.  Almost feels like the delts.  Maybe capsule?  Back squats were tough in the beginning, but got easier as I went.  Cable row and presses went better than last week knowing the ROM and how to engage the scapula better.  Trap 3 work is getting better.  

Tuesday, April 14, 2015

Training: 4/14/2015

Training:
5min Swim Warm-up
+
Swim 3x100m; rest 60sec (1:45, 1:42, 1:42)
Swim 3x150m; rest 75sec (2:40, 2:36, 2:36)
Swim 1x250m (4:36)
+
5min Cooldown

Notes:  Felt pretty good going into today's workout.  Drilling went ok, but wasn't feeling completely confident in my stroke today.  Realized that last week I swam yards and not meters so my times were off.  Today I swam meters.  I wanted to record accurate sets so I gave set rest times.  The third set of 150m was tough.  The first 150m of the last set was tough, but then I just relaxed and let the last 100m come to me.  Pretty tired after this swim, but I know that the aerobic endurance work here is going to keep me in "shape" while I continue progress with lifting.

Training: 4/13/2015




Training:
A. Block Snatch Pull + Snatch off blocks: 5 x 2(1+1); rest 2-3 min - 70-75% (175x3,185,195)
B. Clean Deadlift: 6 x 2,2,2,1,1,1 @4121, rest 3 mins - 80-85% effort (275,295,315, 335,355,375)
C. Wtd. Box Pistols to 14": 3 x 4-6/leg @3010, rest 1 min b/t legs (20lbs.x3)
notes-hold wts in rack position
D. 4-5 rounds, rest as needed:
Strict Pullups x amrap(-2) (8/set)
Reverse Hypers x 8-10 @2012 (bodyweight)
(ensure that you stay in a hollow position & don't go into extension)


90/90 Pails/Rails (5 min protocol)

Notes:  Felt good going into today's.  Got a good night's sleep.  Focus on today's pull was to readjust and continue vertically.   Along with elbows high and outside the bar bath was solid.  I was just a little tight in the catch today.  Hit 195 which was a 8/10 RPE.  Clean deadlifts felt solid.  Pistols were tough because I did them barefoot.  Definitely good work here as I know where I need to improve....ankles!  Strict pullups felt good using more shoulder blade and having the arms come along for the ride.  Reverse hypers with the pause were rough.  Couldn't stop myself from overextending.  Need to really focus on using my glutes and keeping lower abs tight.   

Monday, April 13, 2015

Training: 4/12/2015

Notes: Body feeling good today.  A little tired but feel good.

Training: 4/11/2015

Training:
15-20min Aerobic Warm-up
+
Airdyne:
30sec @ 90%
30sec @ 50%
x 24sets
+
Run 20min @ Z1

Notes: Got into the gym early for this one.  Only had some gatorade before this workout.  Made sure to get a good warm-up in on the airdyne so I could maximize the power output right from the start.  I ended up doing 5min @ 60% + 5min @ 70% before getting to it.  After the first two sets, I was holding over 400 watts every set and I was hitting it to exactly the 30 second mark, not backing off too early.  Hit a mile run after this a little stretching.  Happy with how I did on this workout.

Saturday, April 11, 2015

Training: 4/10/2015




Training:
A. Block Clean Pull + Power Clean off blocks: 5 x 2(1+1); rest 2-3 min - 70-75%
notes-pull+PC+pull+PC= one set (205lbs. x 5 sets)
B. Snatch DL to knee + Snatch Pull: 5 x 3+1; rest 105 sec - 65-70%ish of Sn (155lbs. x 5 sets)
C. Cambered Bar Back Squat to parallel: 2 x 5 @5011, rest 2:30' (245lbs. x 2sets)
+
50 HSPU for time - each time you break, complete 1 Legless Rope Climb 4:40 (3 breaks-rope climbs performed in L-Sit Position)
+
90/90 Pails/Rails (5 min protocol) Complete

Notes: Hit this workout this morning at CFBB.  Felt good going into the workout.  Left hip was feeling good.  Lower back was a little tight and sore, especially between the lower vertebrae.  Cleans need to be more vertical on the finish to prevent the bar from bumping out slightly.  Same deal with the pulls.  Cambered squats heavier than last week.  Need to continue to work on ankles.  HSPU were a surprise.  4 sets to complete and legless rope climbs were easy.  Happy with training.

Friday, April 10, 2015

Rest Day: 4/9/2015

Notes: Feeling good.  Trying to get some extra rest on the rest days.

Wednesday, April 8, 2015

Training: 4/8/2015




Training:
A. Push Press + Jerk: 4-5 x 3+1; rest 2-3 min - 50-65% of jerk (175,185,195,205,205)
B. Clean Deadlift: 4-5 x 2 @4121, rest 3-4 mins - 80-85% effort (215,245,265,285)
C1 Single Arm 1/2 Kneeling Landmine Press: Incline Bench Press: 3 x 8-10 @3010, rest 90 sec - 45 deg. (40lbs.)
C2. Standing Single Arm Cable Rows: Pendlay Rows: 3 x 8-12 @3010, rest 90 sec (45lbs.)
D. Trap 3 work - your choice (complete)

Notes: Had some soft tissue work done before getting to the gym.  I did my normal activation work for my lower body, but instead of extensive stretching on my upper body, I did activation work instead including deep breathing practice into the balloon.  I am having a little trouble still with internal rotation of my shoulders overhead.  I just feel tight through my delt/biceps tendon but I am hoping this will improve in time.  OH work felt good though I know I was forcing the bar out a bit just by my need to overextend to keep in balance.  There is something going on with lack of activation through a certain area around my scap, just need to figure it out.  Kept deadlifts moderate today to work on perfect technique.  Focus was on actively sweeping the bar both on the concentric and eccentric to keep it close while allowing the shoulders to get over the bar.  I replaced the bench press and pendlay rows with landmine presses and cable rows as this will more easily allow me to practice the scapualar positioning that I otherwise wouldn't be able to master.  Focus on landmine press to allowing the scap to wrap and leaning through with a neutral spine and the focus on the rowing was wrapping the scap around the ribcage while not allowing for anterior tilt of the shoulder.  Finished off today with my PRI breathing and hip drills x 2sets.  Felt good today in training.  I know this is what is going to create the permanent change that I desire in my movements. 

Tuesday, April 7, 2015

Training: 4/7/2015

Training:

Warm-up:
5min Swim Drils
+
Swim 100m x 2 (Every 2:30) (1:33,1:30)
Swim 150m x 2 (Every 3min) (??)
Swim 250m x 1 (4:06)
+
5min Cool-Down Drills

Notes: Felt pretty good going into today's training though I had some personal issues earlier in the day.  Warmed up with some drilling and then got to work.  I haven't swam anything longer than a 100m since I was a triathlete 5 years ago, but the 2x100m was a good warm-up.  Breathing felt pretty good and I was wasn't starving for air.  Hit the 150m and I was getting into a groove by the second set.  I slowed everything down and just focused on being relaxed and that helped.  One thing that limits my ability to float is my arm angle.  Single I have tighter lats, it's hard for me to get the arm higher in the water without my legs dropping.  I will need to work on that but I am very happy with being able to swim for over 4 minutes without stopping and felt good afterward.  Cooled down with some more drilling.

Monday, April 6, 2015

Training: 4/6/2014




Training:
A. Snatch Pull + Power Snatch off blocks: 5-7 x 1+1; rest 2 min (65-70%) (185x5,190x1)
B. Cambered Bar Back Squat: 4-5 x 5 @5011, rest 2:30' (195x1, 215x4)
C. Wtd. Box Pistols to 14": 3 x 5-7/leg @3010, rest 1 min b/t legs (20lbs. x 3 sets)
notes-hold wts in rack position
D. 3-4 rounds, rest as needed:
Strict Pullups x amrap(-2) (7,6,6,7)
Reverse Hypers x 8-10 @2012 (90lbs.)
(ensure that you stay in a hollow position & don't go into extension)

Notes: Felt pretty good going into today's training though my sleep hasn't been great over the last week.  I have been waking up in the middle of the night and have been having trouble getting back to sleep.  Slept decent last night.  Trained at CFBB and didn't have a great warm-up having a few distractions/bs-ing.  Hit a few warm-up sets and then stuck to 185 for most sets and then hit 190 for my last set.  First couple of sets my left hip was bugging me, but then it loosened up.  Focus here was to extend the legs and sweep before allowing the torso to become vertical and finish with the hips.  Definitely need reps here because the open threw all sorts of wrenches into my mechanics.  Moved onto cambered squats.  This was my second time hitting these and I was focusing on squatting mechanics here.  I stopped at parallel as I am trying to re-groove my squat.  After squats, I had to head back to Delray to teach so I hit my pistols there. I feel my hips are far back behind and don't have leverage.  Pullups were okay through my shoulder weren't tracking as well as I wanted.  Reverse hypers felt okay, though my L5-S1 was tender after today's training.