7/31/2012 Training

A- Squat- 20/ 10/ 10- keep same weight all sets; heavier than last week 2:30 rest  285, 285, 285(9)
B- Press- 12/ 10/ 10/ 8/ 8 2:30 rest 120, 135, 145, 145, 150
C- Bench Press x5 55% EMOM x10- bar speed  Complete @ 175, unbroken/fast
+
5 RFT with 155lb
12 OHS
9 Back Squat
6 Shoulder to Overhead
21:26
+
tabata situps  21 or 22 every set, so low score would be 21

Notes:  Squats were rediculously tough today.  285 felt heavy from the begining, got through it but lots of breathing.  Almost failed the 9th rep on the 2nd set of 10 so left it there.  Press felt a little better than normal today, was able to go up more than usual.  Bench was easy, even after all the pressing which is a good sign.  Going to do the metcon tonight with the class.  Metcon was BRUTAL.  First round unbroken in about 2:00 then wayyy downhill after that.  Finished 3rd round at 11:30 then 4th round at 16:00 and last round at 21:26.  Overhead squat hurt my wrists much more than normal today, had to do it in 2-3 sets each round but first.  Hips were fried.  Low back got really tight on the back squats after 2nd round.  After all the strength earlier i'm not surprised.

7/30/2012 Redemption

Supposed to be a rest day but I was feeling good after class so worked up to a heavy deadlift...wanted redemption from saturday!  Hit 475 (pr tie), literally no room on the bar for more weight.  Might have had a little more in me but called it there.  Big confidence booster tying the PR at 7lbs lower bodyweight.  Lots and lots and lots of squats tomorrow, gonna hurt!

Part1:
10 Minute AMRAP Calories on Airdyne  203 Calories (21 off pr)

Rest 5 minutes

10 Minute AMRAP Calories Airdyne  201 Calories

+
EMOTM 10 minutes Alternate:
10 GHD Sit Ups
10 GH Raises
Complete unbroken

Part 2:
3x300m Sprint rest 10 minutes between
44.8, 43.98, 42.98


Part 1 Notes:  Fighting with some personal issues the last few days.  Little/bad sleep and little food.  Definitely taking it's toll on training but gotta hang in there and get through it.  Hopefully I can sleep the next couple days and get refreshed for tuesday.

Part 2 Notes: Sprints felt great, which is surprising because of everything that has been going on.  Definitely getting faster, I can feel it in my strides.  I am much, much more comfortable sprinting.  The main goat I set out to fix was running and it is definitely improving.

7/28/2012 Training

Take 20 minutes to build to a 1RM Deadlift  455 (20lbs off PR)
+
8 Min Ascending Ladder 3, 6, 9, ....of:
Deadlift 225
Box Jumps 24"
Pull Ups
15 + 15 = 150 reps
 http://youtu.be/11IFXLUopMM

Notes:  Did not have it today.  Woke up and was feeling groggy (couple members at class asked me if i was still sleeping).  Did not sleep well the past 2 nights.  Form on deadlifts was terrible today, video taped (not sure if I'll put it up) and wasn't getting my hips down or my chest up.  Just using all back, which tightened up on me after the round of 12.  Overall poor day but live to train another day!

7/26/2012 Training

part 1
20min @ 80%
5 kb jerk ea arm, 2pd; EMOM  Complete


part 2
5 rounds: 3min rest
10 yard handstand walk
10 hurdle hops 33" 5 hurdles and go through 2x
39 seconds 6 yd ub, 37 seconds 5 yd ub, 36s 6 yd ub, 32s 8 yd ub, 32s 7 yd ub

Part 1 Notes:  Much harder than expected.  All reps unbroken and all at the top of the minute.  Did 5 right arm then 5 left arm each minute, it took about 30 seconds and then I had about 30 seconds to rest.  Total of 200 jerks complete.

Part 2 Notes:  I CAN FINALLY HS WALK!  Previous PR was 8ft unbroken, first interval my first HS walk was terrible, maybe 2 yards.  After that I hit a long 6 yd one that felt amazing, then a quick 1 to finish (3 trips).  After that I felt like i finally knew how to HS walk and was covering big distances, every now and then i'd have a bad one where i'd only go 1-3 yds but most were big!  First 2 intervals were 3 walks to complete distance, last 3 were only 2 walks!  Feeling great even though it was a tough cycle, light soreness and  little fatigue but not as bad as normal.  Feeling great!

7/25/2012 Training

5 RFT:
5 thrusters 185 from floor
5 MU +10lbs
12:58   http://youtu.be/znSpby6TftI
+
Clean Grip DL- 110% of clean max x3 EMOM x8… lift as fast as possible  325lb complete
+
10 min MAP Airdyne:
20 Seconds 95%
40 Seconds 65%
Total: 196 cals

Notes:  Warming up for the metcon I tried to kip a MUP with the 10lbs attached...bad idea!  The weight flew up and jacked me in the mouth pretty hard.  Got a fat lip and a small chunk out of it where my tooth dug in.  Almost thought i had knocked out teeth lol.  Lesson learned though so I had to do mainly strictish mups, very small kips compared to what i normally do.  Tough metcon but thrusters were: UB, 3 sets of 4/1, 1 set of 3/2.  Mups all 3/2 except 1 set at 2/2/1.  I was a sweaty mess in my gym with no AC which made the clean grip DL much harder than it should have been, even the chalk didn't help.  It was becoming a weird mushy substance with all the sweat i was putting out lol.  Did some overtime tonight cause I was feeling good.  Peaked at 3500 cal/min on the first 20 sec then stayed around 2500-2700 the others.  Stayed at 650-800 for the 65%.  Felt good, was able to get off the airdyne grab my stuff and head home for dinner, was not smashed by any stretch of the imagination.  Makes me wonder what a 300FY effort might get me, hopefully somewhere around 240.

7/24/2012 Training

part 1
A- squat 20/ 10/ 10- heavier than last week ; 2min rest  275, 280, 285 (9)  Video of 275:  http://youtu.be/nrc5xHVFz8Q
B- press- 12/ 12/ 12/ 10/ 8; 3min rest 115, 120, 125, 130, 135
C- pause snatch- pull from DL position to hang position… pause 2 sec then go into full squat snatch… x2, 7 sets, 90s rest  145, 155, 165, 175, 185, 195(1), 200
D- high hang squat clean x2 + 1jerk EMOM x8  210..easy should have gone heavier


part 2
3 sets
AMRAP bw squats in 60s; 60s rest  20, 18, 17 @ 185lb
+ (15min rest)
1km row (90%)  3:19.5
+ (15min rest)
100%:
500m sprint (15min rest)  1:37
400m sprint (15min rest)  1:11
300m sprint  0:44

Part 1 Notes:  Tuesdays are starting to be the most painful day of the week.  After part A I always feel like I have nothing left for the rest of the workout and part B takes just as much out of my shoulders as A does the legs.  Lost the 2nd snatch at 195 forward...I was catching alot of them forward today, I'd have to take a step or 2 to make sure I caught it.  I think it was a combination of A and B destroying me.  145 felt heavy when I started and I missed my first 1, so i restarted 30 seconds later and hit both and continued from there.  Did part D with the class, didn't really warm up just picked a weight and put it on.  It was much too light but didn't want to take the time to change cause I only had 30ish seconds of rest each minute.  Knowledge for next time.

Part 2 Notes:  Squats felt good, all sets were unbroken just couldn't move as fast as I wanted to.  Row felt amazing.  Think I could hit 3:15-3:16 if it were all out.  Runs felt great too, overall very pleased with this session! 

7/22/2012 Training

For time:
250m swim  6:36
50 squats
50 HR Pushups
50 squats finished at 11:41
250m swim
Total time: 18:39
+
A- Hang Power Clean x2- 8 sets rest 2 minutes  215, 225, 235, 245, 255, 265(pr), 270(pr), 275(1.75)
B- Front Squat- build to a tough 3  300

Notes:  HPC all deadlifted all the way up then initiated pc (regional standard).  Caught the 2nd one at 275 a little low/forward and it slipped off the rack...next time def hitting 2 at that weight.  Worked up to 300lbs on front squat for 3..was tough but had more in the tank.  Left it there since it didn't say build to a 3RM.  Feeling good, still at a bodyweight of 185 *weighed in before part 1.

7/21/2012 Training

Sat 7/21
12min AMRAP
5 OHS 165 From Rack
5 pullup 70lb
7 Rounds Even
+
A- Squat- 60% 1RM x3 EMOM x10… move weight AFAP! Complete 235
B- Bulgarian Split squat @ 2020- x5ea, 5 sets, 3min rest 135, 155, 170, 180*, 180*
C- For time: 100 ring dips 3:37

Notes:  Was hoping for 8 rounds on the AMRAP (1:30/round) but fell off after 4 rounds, had to start breaking up the pull ups to 2/2/1.  Overhead squats were all unbroken and easy, felt super strong in that position today!  Squats felt light and fast, split squat felt much better than last time.  On first set of 180lbs my right leg nailed the tempo but left did not, opposite happened on the 2nd set (I switched which leg went 1st/2nd).  Ring dips started off strong, 30 unbroken but then had to start chipping away in smaller sets.  Towards the end was doin sets of 4.

7/19/2012 Training

5 rounds, ea for time: 6min rest
7 DL heavy
7 30" BJ
7 burpee broad jumps
50m sprint
345lbs, 64 seconds
365lbs, 74 seconds
375lbs, 65 seconds
375lbs, 72 seconds
375lbs, 74 seconds
+
test:
16" CGBP bw x30 for time  2:21
+
Build to a heavy 3rep strict MU 10lb


Notes:  Everything Unbroken (no belt) on the intervals, but pace definitely up and down for some reason today.  Humidity made it very hard to catch my breath so after i would "crush" 1 I had a hard time recovering in 6 mins for the next.  Had to cut rest down a bit because of time constraints with class coming in.  Was happy to DL 375 for 7 TNG reps for 3 sets though!  Did the first 19 reps on the CGBP unbroken then hit failure and had trouble recouping.  Waited too long before rep attempts too, last rep was easy.  Should have been around 2:00.  Was able to do 5lb then 10lb for 3 strict mups, tried 12.5 and couldn't get the 3rd.  Next time.

7/17/2012 Training

10min:
20s on/ 40s off- jump switch lunges  20 reps x 3 sets, 21, 22 x 5 sets, 23
+
10min Airdyne
20s 90%  1850-2200 cal/hr
40s 50%  475-575 cal/hr
+
10min row
10s 95% peaked at 1:28-1:29 each interval except 1st at 1:24
50s 60%  2:10 ish (avg'd a 2:04 for whole row)
+
10min jog 50%  1800ish meters

Never stopped, just went right into the next 10 minutes, so it was 40 minutes straight on a running clock.  Legs got pretty lactic on row which made the jog hellish but it was fun!

7/17/2012 Training

part 1
A- squat- 20/ 10/ 10; 2min rest b/w sets  255, 275, 275
B- Press- 15/ 15/ 12/ 12/ 10, 3min rest 115 for all sets
C- High hang snatch x2, 8 sets; 90s rest  115, 125, 135, 145, 155, 170, 180(1), 180
D- 3 position clean x2, 5 sets; 2min rest 180, 190, 190, 190 all TNG


part 2
3 RFT:
10 ring HSPU
10 thrusters 155lb from floor
10 30" BJ Games Standard
10:57


Part 1 Notes:  Press was much harder than expected, lot of reps.  Not used to that kind of rep scheme and even though I wanted to go up in weight I knew I probably wouldn't get all reps.  HHS felt good, it was just grip, hands hurt and hook grip did not feel good today.  Same thing with cleans, only did 4 sets because class was starting and had to coach.  Did the cleans TNG, 1 3 position clean right into the next w/o dropping the bar.  They all felt good only thing that hurt were the hands.

Part 2 Notes:  Not much to say here...ring hspu/thruster combo smoked me.  Had the first round done in 3 minutes and fell off from there.  Finished the 2nd round at 6:47 and had hopes of going sub 10 but couldn't get it moving.  First set of ring hspu UB then 4/3/3.  All thruster 4/3/3.  BJ's slow and unbroken. 

7/14/12 Training (Last day of deloading)

Chipper- constant movement; 80% RPE
10 rope climbs
20m handstand walk
30 GHD SU
40 wall balls
50 BJ 24"
40 Ball slams 30lb ball
30 back extensions
20 ring dips
10 MU

19:36

Notes:  Didnt eat breakfast today, big mistake.  I've been experimenting with training fasted the last week.  Seems to work on the purely aerboic workouts (i.e. yesterdays run/du/tgu) but today I had no energy.  Think the only time i truely perform better fasted is for running workouts, which is good to know for the future.  Def going to make sure I eat from now on.  No attack mode today since it was 80%.  Broke everything up except for BJ into 2-3 sets.  Did BJ unbroken with step down nice and constant.  MU harder than expected after ring dips, did 3-3-2-2.  Overall I like that I'm doing alot more longer efforts, this is the stuff I need to get better at.

7/14/2012 Training (Deloading)

10min run  2400ish meters
+ (60s rest)
10min AMRAP DU  575 DU
+ (60s rest)
10min TGU 2pd KB  20 (10/arm)

Notes:  Running felt AWESOME!  This is a big weakness and a big PR for me.  My fastest 3k is 14:15ish (somewhere around that).  Today I know I could have been around 13:10ish easilly.  At the end of the run I still had alot in the tank, paced the run and kept it at a good constant pace.  800m splits were 3:08, 3:23 and 3:29.  In the 60 second rest i took off my watch, got my wrist wraps on and it was time to go.  Started off strong but after about 5 mins i was starting to fall off.  Used a new rope and the handles were both cracked which kind of messed with my grip.  TGU were just rough, right arm is solid but left arm has trouble.  Did 2/arm and switched.  With the length of time it took to do 2 reps + resting a little bit during my switching hands wasn't able to do as many as I wanted but for a 30 minute time domain I am very happy with the results.  Going to do some low intensity swimming later tonight I believe to work on stroke/flutter kick/breathing.

7/12/2012 Training (Deloading)

Ring Strength Series
5 sets; 5min rest
2 strict MU
3 Bulgarian Ring Dips
L-sit x5sec
Lower yourself to L-hang keeping the L-position and hold for 5more sec.
Pull to inverted
Lower to back lever and hold AMSAP
Complete all about 10 seconds in a back lever 2 leg tuck
+
OHS 3x3 @ 80% RPE-- should feel ez/fast  225

Notes:  For the rings i might have been able to hold on longer but the rings killed my hands.  Not so much ripping but just felt alot of blsiters forming.  Discovered false grip today, which made muscle ups feel very easy today.  For the OHS I tweaked my neck warming up at 185, went on to do 225 easy.  Just a slight strain like when your driving and you check your blindspot too fast and strain your neck, feels like that.  Should be fine by time sat/sun rolls around I'm hoping.  225 felt easy and fast for all 3 sets.

7/10/12 Training (Deloading)

for time: 80% RPE
5 round
100m swim
20 Squats
20 Push Ups
19:27

Notes:  Took some pretty big breaks between laps to try to keep it 80%.  Swimming was by far the toughest part, did the squats/push ups unbroken for the most part or in 2 sets.  Glad to get under 20 minutes at the percentage I was training at.  I NEED to get better at swimming lol.

7/10/12 Training (Deloading week)

For time @ 80% RPE:
870m run
4 sets of 80 UB DU
870m run
13:34
+
Squat 3x3 @ 80% RPE… should feel easy  275

Notes:  Ran outside, and measured runs with car.  Was really close to 0.3 miles on turnaround so I'm guessing 870-910m per run.  First run in 3:35 2nd run in 3:55.  DU took about 5 minutes, only tripped on 1 set at 11 so not to much time/breath/energy lost.  Third and Fourth set of 80 were a small struggle but not bad, felt like I stayed 80% the whole time.  For squats built up to 275, which felt easy and fast.  Did them all TNG like.  Figured if 325 is 5RM 340 is close to 3RM and 80% of that would be 275...felt easy so stuck with it.  After all it is deloading :).

7/8/2012 Training

part 1
track
800m  2:52.4 (6 seconds faster than last week)
10min rest
600m  2:08.6 (5.3 seconds faster than last week)
10min rest
400m  1:13.1 (1.7 seconds faster than last week)
- aim to be faster than last week

Rest 90 Minutes

part 2
5 RFT
5 Squat Clean 225
10m Handstand Walk
5 Bench 225
10m Handstand Walk
22:39

Part 1 Notes:  Running felt awesome today!  It was for short distances but I was able to stay on my toes, felt loose and breathing was great!  The only reason I didn't go faster was lactic build up in hamstrings and a little bit quads, but mainly hamstrings.  Felt recovered alot faster compared to last week as well.  I remember lying on the ground for minutes after my 400m in pain, today i finished and 30 seconds later was grabbing my bag and walking off the track (still breathing hard but no other kind of lactic pain).

Part 2 Notes:  After measuring the HS walks were all about 9.8m.  All cleans in singles in 0:50-1:25.  Bench 4/1 for 3 sets then 3/2 for last 2.  Best HS walk was 3 attempts for the 9.8m worst was 7 attempts...sometimes it was sloppy.  Seriously hard workout especially on short rest.  Time to walk all day.

7/7/2012 Training

part 1
A- 1 ¼ squat 3x3 Rest 3 minutes  275, 295, 305
B- Thruster- build to a tough 5  225lbs, took about 12 minutes  http://www.youtube.com/watch?v=2-fYMYQxkcQ&feature=plcp
C- Press 5, 5, 5, 5, 3, 3, 3, 3 Rest 3 minutes 145, 165, 175, 185 (Bodyweight), 190(2), 190(2), 190, 195(2)  Video of 185x5: http://www.youtube.com/watch?v=Fyvkwomht3U&feature=plcp
D- 50 EROM HSPU for time  Done on 2 53lb KB's in 16:58


part 2
10min front lever work- single leg straight, double leg tuck, lowering from vertical as slow as possible, etc  Complete, able to do single leg straight towards the end.
+
10min back lever work  Was able to do single leg straight and switch legs towards end
+
10 skin the cats complete, did some front tucks to back tucks as well
+
Build to a tough weighted strict muscle up  25lbs

Part 1 Notes:  Squats felt solid today.  Thruster was tough but super happy to get 225x5.  For Press I am pysched to have done bodyweight x 5...however that took ALOT out of me.  Next 2 sets had nothin left, even the 3rd set where I managed to get 190 x 3 was tough.  Got the 3rd rep of 195 halfway up but couldn't struggle through it after everything.  Decided to go on KB's for HSPU...not sure if that was smart, should have done a couple plates lol.  Started off doing sets of 4 but ended doin about 15 sets of 2.  The weird thing was before my shoulders were fatiguing my upperback/lats were burning out on the HSPU.  Not sure if it was because of the paralette kind of grip or the way I had to hold myself to keep balance on the KB's or what.  Good training day, took about 1.5 hours with warm-up and I am smoked.  Part 2 will be a low intensity/fun progression gymnastics session.

Part 2 Notes:  This was alot of fun and very difficult.  I figured out that I have never done a legit back lever today even though I thought I had lol.  Definitely was not horizontal on previous one.  Had a partner and was able to video/photo some progressions to make sure I was in the right positions, felt good.  First time ever trying front and only 2nd time on back, def want to work these more.

7/5/2012 Training

part 1
3 rounds, 5min rest
30s Power Snatch 105 14, 12, 12
30s C&J 155 7, 4, 4
30s 24" BJ 14, 13, 12
30s bench press 135 14, 12, 10
30s DU 31, 35, 35


part 2
run-
5min warmup jogged/drills/stretch covered about 500m
+
5min 90% complete
1min 50% walked
4min 90% complete
2min 50% walked
3min 90%  complete
3min 50% walked
2min 90% complete
4min 50% walked
1min 90% complete
+
5min cooldown skipped

Part 2 Notes:  Covered a total of 3500m or so in the 25 minutes of 90%/walking.  My 90% today was definitely more like 75ish%.  When I first started hips/legs/back were all very tight, lower back was locking up which made it difficult to run and was the reason I walked the rest.  As time went on I loosened up a little but by the end I just felt completely depleted.  I went to run the cooldown and got 2 minutes in and had absolutely nothing left.  I'm sure the fact that it's 103 degrees outside played a part but over all just a very taxing cycle. 

7/4/2012 Training

part 1
A- high snatch off boxes- x2, EMOM x10 170
B- high clean off boxes- x2, EMOM x10  225
C- 10 min to build to a tough 3 TGU ea  2pood


part 2
for time:
300m row
30 KBS 2pd
30 Airdyne Cals
30 KBS 2pd
300m row
6:39

Part 1 Notes:  Looks like it's gonna be a hot summer. 103 degrees in the gym today.  First time ever using blocks, had em super high (just like it said).  Felt good, really worked on dropping underneath.  Thumbs are blistered bad from all the hook grip but thats how life goes :).

Part 2 Notes:  First row avg's a 1:35, then 25/5 KBS, 30 cals in about 80ish seconds, 19/6/5 KBS and last row avg'd a 1:44.  Tough metcon, KBS were def the hardest part.  Not sure what it is but they are just taxing!

7/3/2012 Training

A- Squat- 5x5; 3min rest 295, 305, 315, 325, 295 video of 325:  http://youtu.be/YT9yFX4tndQ
B- RDL- @ 41x0- 5 x5; 3min 275, 285, 295, 305, 310  Video of 305:  http://youtu.be/gLpcChRt-R0
C- Bulgarian Split Squat @ 2020- 6-8ea x5 sets 3min rest 95x4, 105x1
D- GHD Raises @ 2020 x10, 3 sets 2min rest Complete unbroken, easy
+
5 RFT
10 windshield wipers
10 KBS 2pd
5:21
Video Demo of Windshield wipers: http://youtu.be/S2trdAldWkc

100%

 

Notes: Squats felt heavy today..hips super tight. RDL Felt good and so did GHD raises, much better than normal. First time doing a split squat and had clients coming into the gym so cut down rests to probably 90ish seconds. Focused on tempo for this so didn't go very heavy, will know for next time. In metcon KBS unbroken but had to break up wipers starting in set 2. Also at somepoint in parts A-D i strained a glute/high hamstring. Didn't notice it till I was getting ready to tutor (about 1.5-2 hours after working out). Definitely tender...will see how it feels tomorrow. Gonna ice/stretch tonight.