7/27/2014

3 sets:
40 Russian KBS 1.5pd
4 Front squat 185
30 Russian KBS 1.5pd
6 Front squat 185
20 Russian KBS 1.5pd
8 Front squat 185
10 Russian KBS 1.5pd
Rest 3 minutes

Completed.  Got food poisoning Friday afternoon and felt awful yesterday so didn't work out or eat.  Been hustling and bustling to get everything out of the gym, squeezed in a workout today with what i had left...which wasn't much.  Pulled my left glute on a KBS...think i'm going to take this week off and wait till i'm in Utah to work out again.  Try to let some of the strains heal.  Got everything out but a squat rack and went to get the bar into my car...and it won't fit unless both seats are down.  That won't work once i have everything in there unfortunately so going to try to sell it last minute....sorry Garry....I lub you....

7/24/2014

Part 1:

A1- pull-ups @41x1 x4, 60s, 5 sets 25lb - scap retract pull ups

A2- kb press from rack position @31x1, 8 reps ea, 60s, 5 sets 55lb kb, 7 reps last 2 sets

B. Crossover Symmetry - Iron scap complete

Part 2:

A. Pause Back Squat 5 sets of 2 255, 285, 305, 320, 340

+

20 Squat clean for time @ 185 2:33

Starting to get some tick tack injuries.  Both calves fired up lately, left bicep pulled i believe.  Just going to try to keep building a solid foundation and not push things too much with the multitude of injuries as well as stress from moving/selling everything.  Tried bottom up squats but bothered my groin/ab, so did pause squats.  REALLLY happy with back squats tonight, 340 felt super easy.  Those are coming back.  Did the first 10 singles of squat cleans in 60s, next 10 took 1:30 tho, i just didn't want to 'hurt' so took it easy on those.  Upper back has been really sore, but in a good way.  

7/23/2014

A- clean pulls- 3x3, 2min 215, 245, 265

B- SGDL- @41x1 3x3, 2min rest 255

C- rdl x6, 3 sets, 2min rest 255

+

10 sets on 90

150m row

10 push press 95lb

complete, faster row times this time 28.6-31.7

7/22/14

part 1

A- hpc/pp 2.2 EMOM x10  205

B- front squat- 6,6,4,2, 3min 235, 250, 285, 315

C- 5 wall walk into HSPU x 3 sets rest 2 min 58s, 41s, 60s

D- skull crushers x8, 3 sets, 2min 35lb DB's

part 2

20 Minute

8 PC 135

15 cal ad

12 deadlift 135

15 cal ad

16 wb 20lb

15 cal ad

4 + 10

7/20/2014

Alternating EMOTM 16 minutes:
1st: 6-8 Unbroken HSPU 8x6, 6x3
2nd: 30 sec airdyne @ aerobic pace 16 cals/set
+
Crossover symmetry complete

7/19/14

A. Build to a tough snatch  205
B. Build to a tough BTN Push Press  255
C. EMOTM 10 Minutes 3 back squat 275  complete
+
10 Rounds for time:
20 Airdyne cals
20 Russian KBS 2pd
20:18...first workout at 5000ft elevation

7/17/2014

A1- pull-ups @41x1 x7, 60s, 5 sets 25lb x2, 15lb x3, tempo was rough

A2- kb press from rack position @31x1, 12 reps ea, 60s, 5 sets 35lb kb, again rough tempo

B. Back Squat 215lb 10, 8, 6, 4, 2 rest 60s complete

+

3 Minute timer:

100 DU

30 American KBS 55lb

Amrap Thrusters 95lb

18 thrusters unbroken, dropped with 0:08 left and called it there.

 

Yesterday was brutal.  1 meal around 1 P.M. (small too) then worked out and went into 4.5 hours straight of coaching, straight to a dinner party for my gf's bday (@9:30 PM).  Was starving and ended up eating 6 rolls of sushi...8 pcs a roll..48 pcs...  Woke up this morning and had NO energy.  The pull ups and kb press actually destroyed me.  Felt like a 20 minute amrap almost and the tempo was rough.  Squats were tough, wanted to do long pause squats but sitting in the bottom irritated my ab/groin a lot and it's been through a lot this week so just went with something lighter so that I could get something in.  Was going to call it there (sorry garry but I was not in the mood to hurt as bad as i knew the man makers and hsc would) but saw something online and figured wth it's only 3 minutes.  I did the DU/KBS unbroken but paced.  Started Thrusters around 0:50 went unbroken, and wasn't truly that painful but couldn't see the clock and had planned 2 big sets.  When i dropped the bar at 18 i only had 8 seconds left so i called it there.  I didn't really go 'fast' just steady, felt good to get something in conditioning wise...even if it was short.  On my way to Utah in 3 hours so probably won't get the Z1 work in but will try if i can !  

7/16/2014

A- DL- 2-4" EROM @31x1 x5,3,1,5,3,1, 2min rest 275, 325, 375, 325, 375, 425

B- 4 sets, 2min rest

5 Toes to bar unbroken rest 15s

25s straight line body drill rest 15s

30s FLR

abdominal was hurting during straight line body drill but felt fine other than that.

+

10 sets on 90s

150m row

10 goblet squat 2pd

complete

7/15/2014

A- hps x2, 5 sets, 90s rest 145, 160, 175, 185, 195

B- front squat- 3,2,1 rest 2:00 285, 300, 315 (explains why clean so low...)

C- 30 wall walks for time/quality 3:35, hard, lots of laying on the floor.

+

20min AMRAP 80%

300m row

8 single leg alternating burpees

8 2.5pd russian swings

8 + 100m.  This was awful.  Everything UB but row was 1:58-2:14....need to improve that...shouldn't have been above 2:00/500m.

 

7/14/2014

For time:
1k Row
25 DU
750m Row
50 DU
500m Row
75 DU
250m Row
100 DU
12:32 (16 seconds off lifetime PR but 22 second PR from a couple weeks ago)
+
15 Minute rest
+
10 Minute EMOTM:
2 Right arm snatch 2.5pd
2 Left arm snatch 2.5pd
1 Toes to bar
Complete

I didn't feel great yesterday.  After the first session I was kind of in a slump because of how low all the numbers were and how i felt in general, decided to skip the second session.  I wanted to do something similar today but not as 'long' so i went to the old tester I had done recently.  I am very optimistic after today for a few reasons.  One was that my time was better on the tester and it didn't feel as 'painful,' and two I was able to snatch the 88lb comfortably as well as do a Toes to Bar.  I understand that 1 toes to bar doesn't sound like something to be happy about but I haven't been able to lift my legs for months because of my abdominal tear.  Doing 1 without any real pain was a huge improvement, even from last week.  The best i've felt in recent memory was at Door County with Garry.  After training today I also feel good.  I've come to the conclusion that perhaps my body requires a slightly larger amount of volume than I'd like to 'adapt'.  I've been on the 'less is more' train for almost a year now and really haven't seen much good from it.  I don't want to kill myself with volume, and I still go off of a feel but I don't want to be so concrete/set in my ways that when I feel good I don't do something just because I believe I shouldn't.  Working out a day extra has seemed to give me a bit more livlihood.  I'm not sure if it's because these are more 'play' days outside of a structured program or if it's just the right stimulus my body requires.  Either way I am much more optimistic today than I was yesterday that I can recover from my injuries and be competitive in 2015.  I am flying to Utah on Thursday and Nick has been very accommodating and supportive of my training.  I think it will be a good environment to train in, not to mention the weekend training fests that I'll hopefully have with Garry at least once a month.  Hoping I can bounce back and make regionals in a new region, I understand not to have expectations anymore, but it's a hope and a goal.

7/13/2014

part 1

A- heavy clean single 265

B- heavy push press single 225

C- squat- 5,5,3,3, 3min (keep quick, no groin pain or stop) 305, 325, 335 (2), 345 (1)

part 2

10 rounds

20 AD Cals

40 DU

7/12/14

5 sets:
10 Burpees
10 Deadlift 165
5 Strict HSPU
5 HPC 165
30 calorie airdyne
Rest 3 minutes
2:40, 2:36, 2:41, 2:45, 2:43

7/10/2014

part 1

A- pull-ups- 3,2,1,3,2,1, 2min 55, 75, 110, 75, 110, 130 All pronated

B- cgbp- 8,6,4,8,8, 2min 185, 205, 225, 200, 200

C- for time:

20 kbs 2.5pd, Russian

20 Strict pull-ups

30 kbs

30 pushups

40 kbs

40 anchored sit-ups 

Swinging the 2pd felt easy in warm ups so decided to scale up a bit, bad idea.  Swings got hard, but was able to knock out at least 18 on the first set of each.  ~ 7:38

part 2

20min AD z1

7/9/2014

A. Deficit Deadlift 5x3 rest 2:00 3ish" deficit 315, 335, 355, 385, 405
B. 15 Wall walks for time  1:21 unbroken
+
10 rounds on every 90s
150m Row
5 Back Squat 225
Complete...would only have about 15s rest after each set.  Squats were unbroken but slow.

7/8/2014

A. 6x2 HPS 2:00 rest 145, 155, 160, 165, 175, 185
+
21 Minute row - every 3 mins 8 alternating single leg burpees
4345m

7/6/2014

A. Snatch Work 10 Minutes Hit 155, missed 175 forward, bothered shoulder a bit but not awful.
+
8 Minute amrap
10 cal airdyne
15 Power snatch 75
6 + 7
Rest 5 Minutes
8 Minute amrap
4 power clean 205
8 burpees no jump at top
12 wallball 20lb to 11"
4 + 1
Rest 5 Minutes
8 Minute amrap
10 Push Press 95
5 strict pull ups
45s airdyne 85%
6ish rounds

7/5/2014

20 Minute amrap:
10 Ring Rows
1 Minute Row
10 Ring Push Ups
1 Minute Airdyne
6 + rounds

7/2/2014

part 1

A- sgdl 61x1- x3, 3 sets, 3min 235, did mostly hook grip, hurt my thumbs more than anything.

B- pendlay row x5, 3 sets, 2min 165, 185, 205

C- cgbp x5, 3 sets, 2min 205, 225, 235(4)

+

10 RFT

5 Strict pull-ups

10 pushups

15 squats

8:20

part 2:

1000m Row

25 Double Unders

750m Row

50 Double Unders

500m Row

75 Double Unders

250m Row

100 Double Unders

12:54 (38 seconds off pr).  What can ya do, did row the first 1k @ 3:27, not bad.

7/1/2014

5 sets:
5 TnG Power clean 185
5 30lb wallball to 11"
5 Unbroken Push Jerk 185
5 Burpees
Rest 2:00
Fastest 69 seconds, slowest 81 seconds.  Cleans easy, jerks tough.
+
For time 3, 6, 9, 12, 15, 18:
Burpees to 45lb plate
Airdyne cals
6:27