Gym, Oly

Mon 12-5-2011

am: gymnastics
HS work, some stuff on the parallel bars, no false grip work (so close, but can't get mu yet)

1pm:
A. hang snatch (2 sec in bottom) 2-3 x 5 rest 2m: 103, 113, 118(2), 118, 123 x 3
B. hang clean 2-3 x 5 rest 2 m: 123, 143, 163, 173, 178
C. heaving snatch balance* rest 2m: 133(1,F) - 123(F) - 83(3) - 103(2,F)
*supposed to be 3x3, just a mess.
D. Tornado ball slam seated 15 sec on 45 sec rest x 5

Nov-Dec catch up

Tues 11-29-2011
3 min amrap/cals at 90%, 2 min rest:
1. 10 lunges-10 GHD sit ups-15 double unders (3rd + 10 lunge)
2. Airdyne (55 cals)
3. 4 strict chins-10 push ups-15 squats (3rd + 4 + 1)
4. Airdyne (52 cals)
5. 5 Chin ups-10 pushups-15 squats (3rd + 5 + 6, kipping pull-ups)

Weds 11-30-2011
pm gymnastics: parkour stuff, bars mostly.
then 10 sets butterflies 4-6 reps a set (skill)

Thurs 12-1-2011 OFF

Fri 12-2-2011
AM
A. Power Snatch 2x5; rest 2 min 95-115-115-125-120
B. OHS @31x1, 2-3x5; rest 2 min 125(2)-125(3)-135(3)-145(3)-155(3)
*thought it was 2 reps only at first, not 2-3

PM: 35# kettlebell tester
25 kb pushups
25 kb snatch R
25 kbs L
30 kb pistols
50 kbs
25 kb thrsuter R
25 kb thruster L
35 TTB
TIME: 14:37

Saturday 12-3-2011
10am
Ju -Jitzu
11am MAP session
5 x 3min 80%, 2 min walk rest

Sun 12-4-2011 OFF

11-28-2011

Mon 11-28-2011

5:30am gymnastics, not getting the MU without false grip yet.

5:30pm
A. Hang Snatch (below knee, 2 sec in bottom), 2 x 5; rest 2 min: 85, 105, 115, 120, 125
B. Hang Clean (below knee); 2 x 5 ; rest 2 min: 155, 165, 175(1), 175(1), 165. Grip trouble at 175.
C. Heaving snatch balance ; 4 x 3 ; rest 2 min: 95, 115, 135. Not heavy enough.
+
Tornado ball slams (seated) - 10 secs x 5; rest 50 secs
+
Plank-prowler rope pulls/prowler push x 2/side rest 45 secs
(Prowler unweighted)

Fran, HSPU

11-26-2011

Team event with Pistol:
Each team member does Fran, then at 10 minute mark, 50 HSPU as a team.
21-15-9 65# thruster/pull-up, my time: 2:51 + Pistol's time 3:46
Then 50 HSPU in 7:19, Pistol did more work that I did here.

Sunday 11-27 off.

Tester

Thanksgiving, off. Ate too much food.

Friday 11-25-2011

midday: 30 min z1 row
slow, sluggish. average pace just under 2:20

5:30pm tester:
20 clean and jerk, 155#
40 wall ball, 14# 10"
60 burpee
80 walking lunge
100 double under
TIME: 15:28

Wed 11-23

11-23-2011

Morning gymnastics. Lot of HS work.

Then,
A. Build to a 1rm split jerk in 10 min: hit 185, missed 195 x 2
B. Press @31x1, 3x3; rest 2 min: 85 - 95 - 100. Started too light.
C1. GHD sit ups 15x4; rest 90 seconds
C2. Amrap push ups(-1) x4; rest 90 seconds: 35 - 28 - 25 - 22
Think my shoulders were worn out by HS pops, etc by the time I started lifting.

MAP, Swim

11-22-2011

5am
Row 5 min z1 warm up
+
row 3 min @90%
Walk 2 min x6
Tough going, body tired.

6pm
Swim 25 meter underwater; rest 60 seconds x8
Rest 5 min actively in water
Swim 25 meter underwater; rest 60 seconds x8

am gym, pm strength

Monday 11-21-2011

AM
gymnastics session with Amanda, fun, felt good.

PM
Snatch Balance 3 x 3 warmup
+
A. Power snatch 2x5; rest 3 min: 95, 115, 115, 105, 105 (dropped weight r/t poor form, speed)
B. Snatch Grip deadlift; 5x3; rest 2 min: 135, 155, 155
C1. Push press @31x1, 5x5; rest 2 min: 115, 105, 105, 105, 115 (3-count down was limiting factor)
C2. Kipping Pull ups 5x15 unbroken; rest 2 min: unbroken no problemo.

Nancy + bonus

11-19-2011

"Nancy"
5 rds: 400m run, 15 ohs 65#
12:09

Then 3 minutes to get max MU (surprise!)
Hit 3, did not get 4th before clock over.

Sunday 11-20-2011 off

Incomplete Rest

11-18-19 pm:

3 minutes to complete each round, then one minute rest. Add 1 clean/jerk each time. Game over: round incomplete by 3 min.

1.
5 c/j, 135#
7 burpee
250 row
1:56

2. 6 c/j, 7 burpee, 250 row
2:07

3. 7 c/j, 7 burpee 250 row
2:21

4. 8 c/j, 7 burpee, 250 row
2:28

5. 9 c/j, 7 burpee, 250 row
2:56 *rower shut down, time should have been a bit less*

6. 10c/j, 7 burpee, 159m

First half November

1st - nov
Run 10 min Z1
+
A. PS +OHS +SN ( 2 sec pause in bottom-arse to grass perfect tech )@ 80,85,90,95% effort x 4 ; rest 2 min
B. Snatch Balance - 3 x3 (2 sec in bottom); rest 2 min
Cut workout short here. Diminishing returns.

2nd -nov OFF
3rd nov OFF
4th nov OFF

5th nov
30 meter building sprints hitting 95%% at finish x 3
rest 3 min mobility
Freeze box jumps x 5 reps ( high as possible); rest 1 min x 4
rest 3 min mobility
Hurdle 4 benches explosively x 12 reps ; rest 90 sec x 3
+
OHS x 10 @135#
50 DU
x3
AFAHP for time

rest 6 mins
Tornado ball slams seated x 10 a side x 5 ; rest 1 min

6th- nov

1 hour foam roll and mobility

7th -nov
PRACTICE ;
15 mins
No false grip MU ;
- hips to rings
- MU transitions w band
- no false grip MU
+
E-ROM HSPU x 2 on the minute for 5 min
+
QUALITY;
5 rounds not for time
4 dips
6 pullups strict
8 Pistols (4 each leg)

8th -nov
Run 10 min Z1
+
A. PS +OHS +SN ( 2 sec pause in bottom-arse to grass perfect tech )@ 80,85,90,95,95% effort x 4 ; rest 2 min
B. Snatch Balance - 3 x3 (2 sec in bottom); rest 2 min
C. PP + Split Jerk behind neck + Split Jerk in front @80,85,90% effort x 3; rest 2 min
+
for QUALITY;
10 tuck ups
10 sit up to straddle
10 V-Ups
10 leg circles left
10 leg circles right
x3
+
stretch 10 minute

9th -nov
SKILL;
Dit drill x6 for speed x 3 ; rest 1 min( time each set- want 55-60 sec)
+
Ring HSPU tech - 10 mins
+
For QUALITY;
2 MU doubles on the minute x 12
+
FLR on rings accumulate 5 min

10th- nov
AMRAP DU in 5 min
+
A. FS 10 X 2 @ 55% of 1RM- speed out of bottom; ; rest 2 min
B. SN PP+OHS; 3+1x 4; rest 2 min
C. SN Balance 3 x3; rest 2 min
+
Stretch 20 minutes

11th - nov OFF
12th nov OFF

13th BIG DAWG COMP

October Catch-up

Sat 10-1-2011
Snatch - max for day
Clean & jerk - max for day
Back squat - max for day
Notes: 10 minutes rest between exercises, but stay warm. No more than 3 min rest between sets of snatches and CJs; rest as needed for squats.

Sun 10-2-2011 off

Mon 10-3-2011
Back squat - 90% x 2 x 2
Snatch pull - 90% (of snatch) x 2 x 2
Power jerk - 80% x 2 x 3
2 sets:
A1. Pull-ups x 3-4; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x 35; 2010; NO failed reps; 2 min rest

Tues 10-4-2011
Snatch - (65% x 2, 70% x 2, 75% x 1) x 3
Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3
4 sets; no rest:
6 DB muscle snatch (from below knees) - combined weight 50% of MS
6 box jumps
12 KTE

Weds 10-5-2011
Oly work with Gary. FS 215 as heavy single to finish. (? ck this)

Thurs 10-6-2011
Light snatch, light c/j work.

Fri 10-7-2011 OFF

Sat 10-8-2011
OLY COMP:
Snatch 63kg
Clean and Jerk 88kg

Sun 10-9-2011
Off

Monday 10-10-2011
30min z1 run

Tuesday 10-11-2011
AM
40 min airdyne: 57-58rpm
15 min stretch/mobility

PM
Vertical jumps: 21" above standing reach was best
Standing Broad jumps: 90" but i think my marker got moved so maybe this is an overestimate

A. Build to a heavy single snatch in 15 min: 138# 143X
B. 2 tough OHS on the minute for 6 min: 155, 165, 165, 165(1), 145, 145(0)
C. Press Clusters @ 95# 1.1.1.1.1x3; 10 seconds bw sing, 3 min bw sets
D. Weighted Chins Mixed Grip @32x1, 1-3x4; 35x4 53x1 44x2 44x? rest 3 min

Wednesday 10-12-2011
PM: no time in morning so did the AM workout + gymnastics work in the evening. Pushed pm workout to Thurs.
15 min Ring hspu practice: messy, can only do half push-up, legs get tangled
+
5 rounds not for time: (NFT but took about 9 min)
3 muscle ups hit mostly in singles, no misses
10 ghd sit ups
+
+1 hr gymnastics work with PJ (bw not for time workouts): HS, HSwalk, tumbling, press, push-ups, pmmel horse
5 rounds not for time:
7 toes to bar
7 ring dips
+
double under practice 10 min (no sets longer than 20)

Thursday 10-13-2011
no time for am workout, did not swim as rx'd
PM
3 tough power snatch touch and go at 105, 115, 115, 115, 115
75 meter sprint
rest 3 min x5
rest 6 min
10 kbs 2 pood
15 second row sprint splits 1:35.8, 1:35.4, 1:34.9, 1:34.7, 1:33.8 (evidently not hitting 100% on early sets)
rest 3 min x5
rest 6 min
Airdyne 20 seconds 100% rpms 98, 100, 98, 97, 96
rest 3 min x5

Friday 10-14-2011 OFF

Saturday 10-15-2011
7:30 AM
Build to a 1 rep max snatch: built to 133#, missed 138, then missed 133, called it. Problems with depth. I think instead of hammering away at 1rm snatch I need to work on heaving snatch balance because my problem is landing the weight, not pulling it. Also felt flat, no adrenaline flowing.
Build to a 1 rep max clean and jerk: built quickly to 163#, missed clean at 178, missed clean at 173, missed clean at 173. Didn't feel good to finish 30# off the weight I hit easily weekend prior.

12 PM
A. 30 hspu for time: time 7:44, mostly in singles after 8 reps in. kipping awkward. R shoulder strength fails.
B. Max 1-5 strict pull up ladders in 10 min: 3 rds + 6 reps (1,2,3). some of these i started stict but "kicked" at the top to finish, not sure if those reps were legit.
C. Run 400 meters for time: time 1:10. Last quarter of the track I just ran out of gas. Maybe started out too hard, trying to catch Diego in the beginning may have been bad strategy.

Sunday 10-16-2011
AM
Row 800 meters @95%; rest 10 min x3
2:49.8, 2:52.5, 2:56.5

Monday 10-17-2011
Run 5 mins @ Z1 pace
+
stretch hip flexors/lats/calves
Full ROM stretch then
A. Pistol squat practice - 10 min
B. Accumulate 50 meters HS Walk (Pistol every come-down)
+
for QUALITY-
10 tuck ups
15 straddle ups
20 V Ups
x3


Tues 10-18-2011
Row 1500 meters @ Z1 pace - power 10 seconds at top of every minute
+
A. Prowler push high power - 20 meters x 3
B. Clean and jerk 2x5; rest 2 min (70, 75, 80, 85, 90% effort
C. Row sprints 200 meters x4 at 80, 85, 90, 95% effort; rest 2 min
+
Static full body stretch - 10 mins

Weds 10-19-2011
Run 5 min Z1 warm up
Run 3 min @90%
Walk 2 min easy
x2
Run 5 min z1 cool down

Thurs 10-20-2011
? Think I may have taken extra day off here.

Fri 10-21-2011 OFF

GARAGE GAMES
Sat 10-22-2011
1. Max 2 rep clean and jerk, 14 seconds to complete 2 reps
personal best: 185#

2. Team Prowler Push, 5 min amrap

3. 1 min max meters row (320?)

4. Stadium style workout: kbs, box jumps, double-unders, pull-ups,

Sun 10-23-2011
1. team chipper: deadlift, burpee, power snatch, burpee, clean and jerk

2. final wod: everyone does run 800m, 30 fs, 30 ttb, 30 pistols, 800m run
First place overall.

Mon 10-24-2011
PRACTICE No false grip MU:
- hips to rings
- MU transitions w band
- no false grip MU
+
Mobility/stretch

Tues 10-25-2011
Run 10 min Z1
A. PS +OHS +SN ( 2 sec pause in bottom-arse to grass perfect tech )@ 80,85,90% effort x 3 ; rest 2 min
B. PP + Jerk behind neck+ Jerk @80,85,90% effort x 3; rest 2 min
QUALITY;
10 tuck ups
10 sit up to straddle
10 V-Ups
10 leg circles left
10 leg circles right
x3
stretch 10 minute

Weds 10-26-2011
Dot Drill x 4 reps x 3; (want accuracy) rest 1 min
MU 15 doubles not for time (had some misses . . . ck book)
HS Hold accumulate 3 min
FLR on rings accumulate 3 min

Thurs 10-27-2011
AMRAP 25 DU in 5 mins
+
5 attempts max broad jump
5 attempts max vert jump
A. SN @ 75% x 3 x3 ; rest 2 min
B. SN PP+OHS; 3+1x3; rest 2 min
C. SN Balance 3 x3; rest 2 min
+
Stretch 15 minutes

Fri 10-28-2011
GYM SKILL

Sat 10-29-2011
30 meter building sprints hitting 100% at finish x 3
Freeze box jumps x 5 reps ( high as possible); rest 1 min x 3
+
A. Snatch - Heavy single - not 1rm
B. C+J - Heavy single - not 1rm
C. BS @ 33X1; 2-3 x3
+
HS WALK accumulate 100 meters( 1 pistol every come down)

Sunday 10-30-2011 off

Monday 10-31-2011
15 mins practice no false grip MU ;
Then MU with false grip: struggle street, lots of misses
AMRAP IN 5 min: QUALITY
5 strict pullups
10 pushups
15 squats deep

Rest of September

Tuesday 9-13-2011
Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2
3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws

Weds 9-14-2011
Went to Gary Valentine, Oly work.
+Hit FS 215

Thurs 9-15-2011
rest?

Fri 9-16-2011
Mid-hang power snatch - 65% x 2 x 5; 1 min rest
Snatch balance - max for day; 90% of that x 1; 80% x 2 x 2
3 sets, 2 min rest bw
40 m prowler sprint (prowler + 90#)
AMRAP ring rows

Sat 9-17-2011
Snatch - max
Clean & jerk - max
Back squat - max

Sun 9-18-2011
rest?

Mon 9-19-2011
Back squat - 83% x 3 x 5
Snatch deadlift - 103% x 3 x 3
Push press - 76% x 5 x 5
3 sets:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x 30; 2010

Tues 9-20-2011
Mid-hang snatch high-pull + mid-hang muscle snatch - 40% (of snatch) x 2+2 x 3 sets; 1 min rest
Clean & jerk - 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest
4 sets:
10 GHR (starting with hip and back extension); no rest
10 sandbag halfmoons (5/side) - 20% BW; 30 sec rest
(done at CF in Ridgefield)

Weds 9-21-2011
Jerk - max for day; 85% of that x 2 x 2
Snatch pull - 90% (of snatch) x 3 x 3
Front squat - 78% x 3 x 5
3 sets, no rest:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups
(ck -- actually did this?)

Thurs 9-22-2011
rest?

Fri 9-23-2011
Snatch balance - max for day; 70% of that x 3 x 4
Power snatch + snatch - 75% (of power snatch) x 1+1 x 5 sets; 2 min rest
4 sets:
3 box jumps - max height for reps/sets
12 kipping pull-ups
100 m run
1 min rest
???

Sat 9-24-2011
Snatch - max for day
Clean & jerk - max for day
Front squat - max for day

Sun 9-25-2011
off

Mon 9-26-2011
Back squat - 85% x 2 x 4
Snatch deadlift - 105% (of snatch) x 3 x 3
Push press - 78% x 4 x 5
3 sets:
A1. Pull-ups x 6; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x 35; 2010; 2 min rest

Tues 9-27-2011
Muscle snatch - 40% x 3 x 3
Clean & jerk - 70% x 2 x 5
3 sets; no rest:
6 1-arm DB power snatch (per side)
50 m prowler sprint - prowler + 90#

Weds 9-28-2011
Front squat - 80% x 3 x 5
Snatch pull - 95% (of snatch) x 2 x 3
Jerk - max for day 198#; 90% of that x 1 x 3
3 sets:
250 m row
3 rope climbs
10 sandbag shoulders (5/side) - 50% BW

Thurs 9-29-2011
rest?

Fri 9-30-2011
Overhead squat - max for day; 80% x 2
Snatch - 70% x 2 x 5
5 sets; no rest:
5 DB power snatch
5 DB power jerk
5 DB split clean (per leg)

9-12-2011

In the Catalyst strength phase, like it, adding some gymnastic skill where I can.

Monday 9-12-2011

am: gymnastic skill
handstand pops, walks, futile attempts at the press

pm: catalyst
A. BS 208# 30x1 x 3 x 5 rest 3
B. Snatch Grip DL 145# x 3 x 3
C. Push Press 125# x 5 x 5 with 3 sec OH hold

Then 3 x
a1. pull up x 10 at 21x0, rest 1 min: UB, UB, 8/2 and needed to kip most last set.
a2. GHD sit up max at 2010 tempo rest 2 min: 50 - 45 - 32

New Maxes

Saturday 9-10-11

MAX snatch, c&j, deadlift

snatch: hit 140#, missed 143#

c&j: hit 188#

dead: hit 345, missed 350 (PR = 355)

Then core work: 3 sets 15 hanging leg raises, 10 back extensions with rest bw.

Sunday 9-11-11
Recovery day.
30 min z1 row: 6262m, 24s/m
HSPU ladder on the minute, hit 6 complete. Hands on 25# plates, head to abmat.

Catalyst strength phase

Friday 9-9-2011

OHS 88# x 3 x 5 with 3 seconds in the hole

Tall Snatch SHARP x 3 x 3 at 53, 63, 73#

High Hang Snatch x 2 x 4 at 83#

3 rds x 300m row, 3 rope climbs 20'
TIME: 8:30
Oof. Rope climbs became vertical inchworm. RCA: lazy lower abs. Will improve.

9-7-2011

Wednesday 9-7-2011
Oly strength and skill day

a. snatch grip DL x 1 + snatch pull x 3,3,2,2,1,1 rest 2 min:
135, 155, 175, 195, 215, 195
215 not explosive at all.

b. snatch balance. 3 reps x 85, 95, 105, 115, 115, 125(F)
then a whole bunch of tech work at 65, drilling FOOTWORK mostly

c. 10 min MU tech

d. HS hold 30 sec rest 30 x 5

Thursday 9-8-2011
Another off day. Ridiculous! But first week of school, and I am trying to be patient with myself. And happy with the direction training will take. Class ran late, I missed train -- that WON'T happen again. Catalyst starts tomorrow.

First amrap back

Monday 9-5-2011

A. BS 20x0 2-3 rest 3m x 7
3 x 185, 205, 215, 225(2), 220, 225(2), 225
Felt weak. Didn't miss any reps, just didn't try any hard reps without a spotter. Not a great effort.

B. 6 min amrap
5 thrusters 95#
5 CTB
8 rds + 1 rep

This was my first timed workout since the games. Felt apprehensive beforehand, in part because I was feeling sick (allergies? clinical?) but I think also because I hadn't done any conditioning work like that in five weeks. Felt like crap before, during, after so it's hard to say much about this one.

Tuesday 9-6-2011
Unplanned off day. Rained all day, hit traffic on the way home from clinical. Sick.
AND besides that, realized it is time to take hold of my training, think about the big plan. So I took the day off with intention to start Oly phase 9-7-2011.

Catch up

9-1-2011 off

9-2-2011
OHS up to 155# x 5 at 31x1
Prowler push 30m x 8
ttB 15 x 5 rest 1 min

9-3-2011
Oly session with Gary Valentine
210# FS to end session

9-4-2011 off?

8-31-2011

12pm Oly session

5:30pm
10 kbs (53# x 1 then 70# x 4)
10 burpee
20 double under
SET TIMES: 50, 47, 51, 48, 46

row 0:35 rest 2:35 "at 500m race pace"
PACE per SET: 1:37.7, 1:37.7, 1:36.2, 1:37.2, 1:37.2

8-30-2011

Tuesday 8-30-2011

a1. press 1-2 reps 11x4: 100, 102, 103, 104(1)
a2. L-pu 21x1: 7, 6, 6, 5
r 3 min x 4

b1. push press 3-4 reps: 135, 145, 155(3)
b2. CTB ub x 20, 20, 11
r 2 x 3

c1. 10 t/g push jerks: 115, 120
c2. ub kips x 17, ??
r. 60s x 2
Grip dead. Goal was 25+ kips.

Total

Sunday 8-28-2011
Motor City CrossFit: THE TOTAL

BS: 255-260F-260
PRESS: 110F-107F-105
DL: 335-345-355

TOTAL: 720

Monday 8-29-2011
Off day, super-stiff, drove MI to CT because our flight was canceled r/t hurricane.

Farm

8-21 to 8-27-2011:
A. and I spent the week on a farm. No workouts but lots of good outdoor time, should've stretched a whole lot more.

8-20-2011

Saturday 8-20-2011

12 min mu prax. Doubles ok, singles ok without false grip. VICIOUS TURNOVER needs work.

Airdyne 20 sec sprint, 2:40 rest x 5. Cals 15, 16, 16, 14, 15.
10 min rest, then BK told us to take the effort down:
Airdyne 20 sec sprint, 3:20 rest x 5: cals 12, 12, 13, 13, 13

8-19-2011

Friday 8-19-2011

a1. BS 155 x 5 reps x 3 rest 2
a2. CTB 10 ub x 3 rest 2

b1. step up: 30#/20" 10/leg x 3 rest 45 bw
b2. press: 65-70-75 x ??reps x 3, overhead hold, rest 60

c. rdl 53# kb, 6 x 3 r 1 min

d. ttb 10 x 3 rest 60

SKILL LIST

Every day I work out (and some days when I'm off) I'll be working on skills -- this was the big missing piece at the games. So here is a list of skills that need work:

muscle-up
-kipping, gymnastic, strict/weighted
HSPU
-e-rom, kipping, strict, rings
pistols
1-leg goblet squat
handstand walk
-front, back, up, down, scissor
handstand
-pop, 1 arm on wall, two hands free
rope climb
-vars: hands only, l-sit, diff locks
bar muscle-up
glide kip
tgu: heavy, bar, odd object
sotts press
tumbling skills
parkour/precision jumps
balance: slack line, beam
wall walks
press (pike, straddle headstand-->handstand)
l-sit

Tumbling/Power Cleans

8-17-2011 (wed)

11am: gymnastics x 1hr
handstand pops, walks
back extensions -- one of the girls demo'd this with straight arms, very impressive
forward rolls
back tucks (spotted)

5:30pm
A. 3 x 5 reps 155# power clean, 12x1 rest 2m
B. 3 sets at 90%, rest 4m:
5 hpc 135#, row 100m
row watts: ???, 408, 393

8-18-2011: off
thought I would go to 7pm gymnastics class but was surprisingly sore, thought an off day would do me good. will be on friday, sat, traveling sunday. need to figure out some workouts to do in michigan while on the farm.

Squat

8-16-2011
Slow strength day. Rest of gym working at 80%/deload. I worked at moderate weight.

a. Single leg extensions, 10/leg x 3

b. Back squat 40x1 5 x 175, 185, 185 (rest 3m)

c. Step-Ups, 10/leg x 3, 30# db

d. 2 rds (team style)
10 ghd
10 goblet squats (53, 35 -- someone took my kb for 2d rd)
10 back ext

UB push/pull

a1. bench 5 reps 40x1: 115, 125, 130 (rest 2m)
a2. ring pull up 5 reps 41x2: bw, 5#, 10#(4) (rest 2m)
b1. ring dip 41x1: 10#(4), bw(5), 5#(4) (rest 2m)
b2. ring row 40x2: bw feet on box 3 x 8 (rest 2m)
c1. skullcrushers 30x1 3 x 10 (rest 10s)
c2. side plank 45s/side x 3 (rest 1m before sk.cr)

Off

Aug 1-14: off
Cleanse, yoga, relaxing. Thought a lot, more on that later.

Update: Won't try and get deep here. Came out of the games feeling optimistic that with a year of training I can do the work needed to be competitive next year. Priorities: gymnastic skill, UB push/pull, Oly technique, long-piece engine. And need to build in some of that skill work under fatigue.

Catch -up #2: games

Friday:

1. 250m swim, 1500m run, 50 ctb, 100 hrpu, 200 squat, 1500m run
time: 47+

2. skills: l-sit 26 sec, softball throw ?ft, handstand walk 38'

3. 5-4-3-2-1 rope climb and clean, DNF

Saturday:

4. 4 rds x 5mu, 10 dl, 15ghd, sprint, DNF

5. skills: 45# ctb, 125# power snatch, 350' jug carry

6. 3 rds 7fs 155#, 700m bike, monkey bars. 10:04

Sunday:

7. 3x 30du, 10ohs 95# then 3x 10hspu + sled push, DNF

Catch -up #1: taper

July 16

AM
12 min amrap:
Row 200m
12 chins
15 KBS-1.5pd
5 rds + 95m row. Grip was an issue but bigger problem was low energy level, didn't turn on in warm-up.
PM
30 min zone 1 run-work on tech and belly breathing
Calves very sore at the beginning of this -- from 800-snatch-800 couple nights before?
July 17

Build in 8 min to a max clean and jerk
Hit 165, 175, 180, 185. Missed clean at 190, needed more time bw last lifts. If this had been games event: should've gone out a bit heavier, only tried for 4 lifts. Old PR was 178 last August but I think it looked a lot better than these. Forward jump on the cleans, receiving stance too short on the split jerks -- pressing out made me feel tight in traps, collarbone kind of achey on right side. Rested 6 mins before moving on to next part:
5,4,3,2,1 for time:
squat clean @ 135lb
HSPU
Time: 6:51? Discouraging tester -- uncoordinated, unfocused. First couple cleans were a mess, traveling forward. Aggravated my knee on the first one. Failed 2 cleans, maybe one in the first set and one in the third. HSPU disintegrated fast, lot of fatigue in my shoulders. Failed HSPU in all of last three sets, mostly unsuccessful kips.

July 18 OFF


July 19

A.Box jump for max height; x 3 sets; rest 2-3 mins: 36, 37, 39"
B.Squat clean thruster; x 1.1.1(rest 5-7 sec); x 3; rest 2-3 mins: all sets at 135#
C.C2B; x 5-7 AFAP; x 5; rest 60 sec: sets took ~10 seconds. 4th set missed bar 7th rep, otherwise all 7 reps.
D.100m row sprint; x 3; rest 90 sec: bw 18-19 sec

July 20

A. Snatch Tech work (fast turn over, rhythm of repetitive reps, low volume)- 7 mins: practiced at 85#, got to feeling kind of good with doubles mostly, couple of triples. when i start, pain in my left hand makes me flich and i try to get out of the bottom too fast. this gets better through warmup and (i think) as i go heavier.
B1.T'N'G DL-Heavy but Fast x 5; x 3; rest 10 sec 205, 225, 225
B2. Burpees; x 10 AFAP; x 3; rest 180 sec 18-19 seconds
C.Carry something Heavy for 100m; x 3; rest as needed-low effort carried 112# stone. didn't time this. right shoulder carry much easier than left.

July 21

A.MU- tech work- 7 mins. missed first rep, re-warmed up. then had a good session, doubles with false grip, singles with no false grip. felt confident.
B. WB; x 10(fast out of bottom); breathe 5 times; x 5; rest 2 min before moving to C bk told me to slow down my speed after first set, make it sustainable "as if i had to do 100"
C.Toes through rings x 10 AFAP; x 3; rest 90 sec didn't time, felt okay.
D. 200m sprint @ 85%; x 2; rest 3 mins didn't time, felt pretty good.

July 22 OFF

July 23

A.Vertical jump; 3 attempts for max height 21" was best of 3. can't find any prior to compare.
B1. 3 T'N'G Sqt. clean @ tough weight that can be moved quickly x 3; rest 3-5 sec. used 135, first 2 sets were fast but the third slowed down
B2. 5 C2B AFAP; x 3; rest 3-5 sec
B3. 7 T'N'G box jumps 20"; x 3; rest 3 mins: B1,2,3 combined took about 40 seconds total each time
C. 20 sec DU; rest 45 sec; x 3: 43, 39, 39. only first set UB

A. Snatch Tech work (fast turn over, rhythm of repetitive reps, low volume)- 7 mins
B. DL- speed pulls; x 1; x 5; rest 60 sec @ 60-70% 1rm
C1. Tire flips; x 1-2; x 3; rest 0 sec
C2. Sprint 40m; x 3; rest 3 mins

July 25

A.HS Hold; x 20 sec; x 3; rest 40 sec
B.Ring dips; x 7 AFAP; x 3; rest 90 sec
C.COVP; x 10; x 3; rest 90 sec
D. 400m run @ 80%; rest 6 mins; 400m run @ 90%

7-8-2011 to 7-12-2011

July 9

AM
3 rds:
25 Toes through rings
20 DL @ 155lb
15 box jumps @ 24''
Time: 8:39. Thought it would be quicker -- surprisingly, deadlifts were probably the toughest part. First round 25 TTR unbroken, then broken into 4-5 sets for the next rounds. Grip got slippery, right shoulder started to hurt (pulling feeling) but didn't bother me afterward. Deadlifts were broken 10+10, 10+5+5, 10+4+6. Breathing got a little out of control (ie, audible) by the last round box jumps.
PM
30 min zone 1 run-work on tech and belly breathing
This was a great run. I came in feeling refreshed, very sweaty.

July 10

Build to a max double in the press; rest as needed
105 x 2. Failed second rep at 110. Thinking about it now, should have gone for the one lb. weights instead of 2.5 a side. 105 was my old 3 rep max before injuring my shoulder in Sept. 110 was my old 1RM.
+
for time:
25 Burpees
30 calorie row
25 burpees
Time: 3:48. Got on rower around 54 seconds in. 30 cals took longer than I thought. Quads worthless after the row. First 15 burpees not fast, BK said pick up the pace at 15 reps, then again at 20 reps, and I was able to. Pleased with effort.

July 11 OFF

July 12

AM-30 min tech swim
Went to the sound at high tide, swam freestyle breathing alternating sides which is getting to feel more natural.

PM
A.Squat clean; x 1,1,1,1,1; rest 3 min
175-185-190-195(F)-195
First couple I was still jumping forward. 190 felt better. First attempt at 195 I got into the hole ok but couldn't stand it up, I think because rack position is poor and weight out over my toes. Second attempt was tough to stand it up but I got it.
For time:
40 ring dips
20 strict chins
Time: 4:48? Hard to figure out how much rest I need for ring dips but I think I paced it okay. Tried a few grips for chin-ups, mixed was best.

Cali and back

July 1: off, flew to SFO.

July 2: AM
Did this workout at TJs gym in Cali. Grip killed me, I realized how much I use arm pull for rope climbing.
15 min amrap:
1 rope climb
7 HR push-ups
9 K2E
Rounds: 7 + 1 rope climb + 4 push-ups

PM
30 min zone 1 run-work on tech and belly breathing
Really nice run along some horse trails through sea dunes.
July 3
Build to a tough 3 in the DL in 6 sets
185-235-275-305*-275-295
I was in a "normal" gym for this workout and really struggled without chalk, plus the bar was kind of fat. On my set at 305 I struggled to get to hip extension without dropping bar (losing grip), and it took me a long time to reset between reps so I wouldn't really count it. Other sets were clean, if rushed due to grip. Best ever 3-rep is 315# so this seemed pretty crappy.

3 rds for time:
20 unboken DB THRUSTERS-20 lb/hand
30 DU
Time: 3:32
Decided to do this in my lifting shoes for the experience of DUs in lifting shoes; probably a bad idea. Unbroken thrusters with 20 a hand were manageable.
July 4 OFF

July 5
AM-30 min tech swim
Laps in a pool. Freestyle mostly, 5 strokes/breath every other lap.

PM
A.Squat clean; x 2,2,2,2,2,2,2; rest 3 min
163(2)-173(1,F)-168(2)-173(1,F)-173(F)- 163(2)- 168(1,F) - 168(2)
As the numbers suggest, I just fell apart here. I felt embarrassed, frustrated, unfocused, even a little panicked at one point due to missed reps. One of the guys in the gym (this was back at TJs) said I was swinging the bar way forward, and he was right -- feet moved 6" forward on every lift.

5 sets of:
3 unbroken strict chins
5 unbroken ring dips
7 unbroken T2B
This took 8:05 because I got stuck on the last couple sets of TTB. Other stuff unbroken no problem. I interpreted unbroken TTB to mean unbroken rhythm, ie not just hanging onto the bar in between reps. So I got 4 then 7 on my 4th set, and 4, 6, 4, 7 on the last set.

Flew back home overnight.

July 6
PM
6 min amrap @ 85%
10 walking lunges
5 burpees
RDS: 10 sets + 10 lunges
+
6 min amrap @ 85%
15 BW squats
10 sit-ups
RDS: 10 sets + 6 squats
6 min amrap @ 85%
10 GHD ext.
10 alternate step ups 24''
RDS: 6 sets + 9 back ext
step-ups were slow. back extensions were the piece in this where I felt the most fatigue.

July 7
AM-30 min swim tech
swam in the sound, just freestyle tech and trying to breathe alternating sides without getting too much water in my mouth.

PM
A.Snatch Balance; x 3; x 3 @ 80%; rest 2 min
85-95-105
B. Snatch; x 1.1; x 5; rest 3 min
115 - 125 - 115 - 125 (1.F) - 115
Another struggle. I feel like there is something missing from my pull; it's lackluster and I feel like I never put much speed on the bar. My second set (1.1 at 125#) was messy which is why I dropped down to 115, then when I went back up I missed my second lift.
+
Helen
Time: 8:27
(400m was out one door, in the other)
Felt okay about this, the runs could've been faster but the KBS and pull-ups were ub and pretty quick, didn't waste too much time there.

July 8 OFF

Swim, Snatch

6-30-2011

8am: Swim
Only swam 20 minutes -- spent too long at the coaches meeting and had to cut swim short. On the plus side, swam in the sound which was peaceful, refreshing, not too cold. Open water scares me a little, but it's good breathing discipline to swim three strokes and breathe to the right as well as the left.

3pm: Worked out with Phaidra at CrossFit Virtuosity. Worked very hard on the last sets of high hang power snatch, then didn't feel great about the triple PS from the floor.

A.High hang power snatch; x 3; x 5; rest 90 sec
3 x 105 - 115 - 120 - 125(2) - 125(3)

B.Build quickly to a tough triple in the power snatch in 6 mins
Hit 115#. Built too quickly and missed at 120 or 125, dropped back to 115, then missed again at 120.

Rest 6 min.

3 rds:
Run 800m
10 power snatch @ 70#
TIME: 11:49
Took the first 800m at a moderate pace, tried to push more on each run. Snatches were all pretty quick, unbroken but I thought about good posture, upright pull position.

6 min MAP

6-29-2011

3 sets, 85% effort, rest 8 min active bw:
6 min amrap
7 TTB, 7 burpees, 200m row

1. 3 rds + 7,7,50m
2. 3 rds + 7,7,70m
3. 3 rds + 7,7,60m

On the 2d set my TTB felt great, aggressive. Third set I struggled a lot with rhythm.

Swim, lift

6-28-2011

2pm: 30 min swim
2 lengths freestyle, 1 length holding breath, 1 length breast stroke x 30 minutes
Swimming freestyle, concentrated on posture, turning head just enough to breathe.

5:30pm:
A.Hang squat clean; x 1.1.1(rest 10 sec); x 5; rest 3 min
165 - 175 - 185 - 190 - 195(1.F) - 175
BK took video, showed me how far forward I am moving in the pull --> causing "bunny hop" and trouble catching. But pleased, old PR in hang (power) clean was 185 x 2.

B.Front squat; x 4,4,2,2; rest 3 min
195(1,F) - 174(4) - 175(4) - 185(2) - 195(2)
Hadn't recovered enough from the cleans and misgauged first set, badly. Dumped 195# on second rep. By the end 195 x 2 felt manageable. 200x 5 is personal best for FS.

10,8,6 for time:
85# press
strict chins
TIME: 5:21
85# was tough -- first set I think I broke into 4, 3, 3. Set of 8 was maybe 3, 2, 2, 1. Slowdown was bad that set, right shoulder lagging. Set of 6 broken into 2 sets, also bad right shoulder lag by the end. Mixed grip for chins, only first set was unbroken.

Sunday

6-26-2011

A. OHS 3 x 3 at 80%; rest 2 min
125-135-135
need to dial in depth -- in the hole, not just below parallel

B. Tire Flips - 5 sets of 5; rest 2 min b/t sets

C. for time:
100 m burpee broad jumps
150 double unders
30 knees to elbows
150 double unders
100 m burpee broad jumps
Time: 19:43?
Tiring!!

KBS/Row and Freestyle

6-25-2011 am

5 sets:
15 kbs -- first set #70, 4 sets #88
250m row

times:
1. 1:25 (row pace 1:39.9, 43 s/m)
2. 1:25 (1:39.6, 42 s/m)
3. 1:31 (1:45.8, 34 s/m) this was frustrating. bk told me to bring down my stroke rating but i couldn't keep my speed up.
4. 1:28 (1:42.6, 40 s/m) diego said i'm shooting my seat back early/wasting 6" of stroke
5. 1:28 (1:46.8, 35 s/m)

6-25-2011 pm
1K swim freestyle
20:06
Very inefficient, move my head too much to breathe.

Back to work

6-24-2011

A1. pause push press 12X5 tempo, rest 20 sec
5 x 125, 135, 140, 145, 150(4)

A2. kipping ttb 10 ub x 5
re-ripped hand

B. 2pd farmer carry 30 sec, rest 1 min bw hands, x 3 a side.
fun

C1. 2 hspu, rest 10 sec
to floor, no kip

C2. pistols, 5/leg, rest 1 min x 4
a mess! heel off floor every rep, feels out of control. going to talk to spider about how to improve ankle flexibility (maybe just achilles tight?). also bk suggested using band so i can sit back more, drive knee forward less.

Regionals.

6-17-2011
1. 1000m run, 30 HSPU, 1000m row
time: 14+ minutes
thoughts: too much ego and didn't stick to plan. kept run easy. felt good on the first set of HSPU, hit 6 and then 4 and got greedy, by middle teens was failing reps. went out too hot on the row, couldn't pace myself -- first 300m rowed at 1:38 --> 1:43, by the end of the 1k was rowing in the 1:55+ range.

2. thruster ladder. Hit 150#, didn't control 155# overhead and foot-faulted. In retrospect, should have held myself to a higher standard in practice.

6-18-2011
3. 21-15-9 deadlift 205 and box jump 24" to standing
time: 3:30
decent workout, broke dl several times in middle round. maybe in 3rd round too? but i think it was good too because i was losing back integrity. few no-reps on the box jump so i stepped down most of middle round. could've been faster but with standards so strict keeping it slower was smart.

4. 100 x pull-up, kbs, d-u, ohs.
time: 23:00
this smacked me. i expected to do really great, and i didn't. no snappiness in the kbs, hard time controlling overhead. grip smoked for du's, hard time getting those started. lots of fatigue in my low back for ohs, 10-15 "no-reps" and i'm not actually sure why (not controlling weight overhead?).

6-19-2011.
5. 9-7-5 muscle up and 95 snatch. DNF in 15 min cap.
didn't practice enough with the height and width of the rings, or with such a complete turnout. many failed reps. very disappointed with myself on this one.

6. chipper. time: 13 minutes or so. took row pretty easy, burpees were slow but i couldn't rush them without getting called no-rep for not "pausing" on top of the plate. ground-to-overhead were OK, but slow and i didn't keep a nice straight back. KTE were slow -- I got no-repped my second rep for my heels not going behind the bar so i gave up on the quick kip. Mostly in singles but it was fast enough.

Overall, third place finish. Wasn't pleased with how I performed this weekend but I am happy that I got the chance to go to California. And I know I have more than what I put out there. Lessons learned: dealing with nerves, dealing with ego and sticking to plan.

6-20, 21, 22, 23-2011 active recovery

Short/sharp

6-13-2011 OFF

6-14-2011: am, single
A. Front squat 3-2-1 @ 165-180-195#
B. 10 fast pull-ups x 3, 1 min rest between
C. 25 double-unders x 6, 45 sec rest bw
D. Toes to bar for speed, rhythm. Sets of 10, 10, 5, 5, 5.

6-15-2011: single
quick/tight DL, a little running, some rowing at game pace.

6-16-2011 OFF, ready for game time . . .

Sunday double

6-12-2011

am: 3 sets of 2 muscle ups, 2 snatch 95#, 2 mu, 2 snatch (rest 6 min between)
Set times: 3:24, 2:36, 2:26
This was a lot messier than it should have been. First set, tried a double and missed second rep. Came down, another miss. Hit one, did my snatches, then missed another. Yikes. In the break, hit a double and it felt easier. So I started the set with another double, and missed second rep again. Hit the rest as singles. In my last set, I rushed to the rings after the first snatches, missed one, then hit two as singles. Going to go all singles on Sunday, not worth risk because doubles have not been consistent with the high rings.

pm: 3 rounds for time of 250m row, 10 TTB, 10 burpees (to stand, 45# plate)
TIME: 6:15 but I did several extra burpees the last set. (Thought someone was counting for me but they weren't.) Jim was tracking, said my rounds took 2:00, 2:02, 2:04. Hard to move much faster on those burpees.

Game Pace

6-11-2011:

Part one at 6am:
8 deadlift 205
12 box jump 24" (stand on top)
rest 7 minutes x 5
Set times: 37, 36, 36, 36, 36 sec.

Part two at 10:30am:
15 pull-ups
15 kbs 35#
15 double unders
15 burpees (to stand on plate)
rest 6 minutes x 5
Set times: 1:33, 1:39?, 1:34, 1:31, 1:35

6-9-2011 and 6-10-2011

6-9-2011 OFF

6-10-2011 pm:

A. 5 x (90-95% by end): 1 power clean + 1 thruster
1. 140
2. 150
3. 160F -- this miss took me by surprise. Not good speed on the front squat, turned into an off-balance press and my right side couldn't lock out.
4. 155 -- felt pretty easy.
5. 160 -- felt much better, faster than the first attempt, felt like I had more.

B. 3 x game pace
200m run
HSPU amrap (25# plates/ abmat)
200m row
rest 10 min

Took the runs at a cruise-y pace. HSPU felt discombobulated: reps were 5, 6, and 2 (started too close to wall and fell off). Row took 39, 40, 40 seconds.

Before going home, tried HSPU with the abmat and the 45# competition plates. Hit ten without too much trouble.

Swim

6-8-2011
30 minute swim: 3 laps easy, 1 lap underwater.

Shorter, sharper

6-7-2011: three testers. Feeling better rested despite not getting as much sleep as usual. In part that's volume tapering, in part I think it's summertime.

830am: 300m run, 20 DB GTO (35#), 300m row
Time: high 3:40s? 3:51?
I went out pretty hard on the run. Didn't realize the dumbbell standard (both sides of each touch floor) so I missed a rep or two early. Hard not to hunch back on the GTO. First 10 db snatch, then 10 c&j. Row was unfocused, didn't have a great mental plan and struggled hard on the last 100m. Afterward, lay on the ground for a minute.

1pm: 30-25-20 OHS/ 30-30-30 DU
Time: 3:36
This went well. I realized I have to go heavier than comp weight with overhead squats in order to prepare myself. Here, I did a few reps at 45-65-75-85. Then I warmed up with a 3-2-1 of OHS at 95# mixed with 10 double unders x 3. Made the 65# bar feel easy. Didn't put the bar down during OHS sets, though paused a few times to reset balance, breathing. DUs unbroken, each set faster than prior.

5pm: 15-12-9 chin-up, 35# kbs, burpee (to standing on plate)
Time: 4:18
Very do-able.

6-6-2011

6-6-2011: am session only
A. 7 minutes clean tech work. Mostly at 95#. Took video of one rep and watched it -- slow through the middle, which I tried to fix.
B. Squat Clean Thruster 1.1.1 (30 sec bw digs) rest 4 min x 4
105-115-125-135
Wanted to go heavier but stuck to program.
C. HSPU 2 reps x 8 sets rest 40 sec bw. Hit all clean/strict then practiced kipping HSPU in 3s, 2s, 1s.
Besides one elbow feeling a bit sore, I went home feeling like I hadn't worked out.

pm: easy swim, 20 minutes for fun.

Off, Triple, Off

6-3-2011: off

6-4-2011: three testers, 4 hrs rest between.

#1
3rds: 400m run, 7 DL (205#), 9 BJ (24", stand on top)
Time: 7:30?

#2
1 min AMRAP chins
2 min AMRAP KBS 35#
1 min AMRAP DU
2 min AMRAP OHS 65#
Unsure of reps here. Hit 30 or 31 pull-ups then lost grip on the bar, only got a couple more in after that. BK called a lot of no rep on the KBS; I'll work on the more vertical pressing kind of swing because it's easier to get the bell tilt-free overhead that way. DU: maybe 50-odd unbroken, then not great after that. OHS were not taxing except that my left hand really hurt and when I dropped the bar, that was why. Felt like I was moving very slowly to ensure good reps. Should have warmed up with heavier OHS than just 65#.

#3
Snatch 95#: 9-6-3
TTB: 21-15-9
Time: 5:27
Notes: First ten or so TTB were pretty good and quick. Then breakdown, needed that little in-between kip every time. Snatches in 3s first round, then singles which I think makes sense as a grip-saver.

6-5-2011: off. Did warm up and work on muscle ups. Not hitting them without false grip. For regionals, plan will be to jump up there and get a false grip, then go.

Swim, skill

6-2-2011
30 min easy swim. 3 lengths normal, 1 length underwater.
This should have been no problem except I forgot my goggles. Not knowing where the end of the pool was I was rarely successful swimming 25m underwater. Sometimes I would hit the lane divider, sometimes I just freaked out a bit and came up early for air.

Then some gymnastic skill work: handstand walks, muscle ups. PJ was spotting me through 2-reps without false grip.

Note from a few hours later: I am noticing my effort to breathe. Not sure if this is related to the breath-holding swim work or other factors, like back a bit tight and nose a bit congested.

Tester x3

6-1-2011

9am
5 minute amrap: 5 deadlift (205), 20 double under
Rds: 9 rds + 2 dl
Felt heavy from the start. Broke 8th round double-unders and had trouble re-starting.

2pm
300m row - 20 chin-ups - 200m row - 15 chin-ups - 100m row - 10 chin-ups
TIME: 4:45
Slower than anticipated. Grip problems (hands sweaty) and didn't expect to need chalk but needed it. Got some good feedback from Jim on rowing tech: sit up straighter, finish pull/lengthen stroke, don't rush the slide. Will work on technique with him this weekend.

630pm
25 KTE (broken 15/10, first 15 with a smooth kip then set of ten with a slow/"double"-kip)
20 box jumps 20" (stood up on top of box)
10 HSPU (first 5 in a row, then a mess. Uncoordinated, no good game plan, few failed kips)
50 walking lunges, 25# plate overhead
15 burpees (to standing on 45# plate, realy slow)
20 dumbbell ground to overhead, 35# (plodded through these, too long on the ground)
TIME: 9:15

On the whole, I felt drained all day. Warmed up well for the first workout but did not go up to 225 on deadlift as I had planned because 205 felt heavy enough for warmup. Walked to gym for second tester at midday, felt a bit wilted by the time I got there. Then actually took a 40min nap prior to the third tester, hardly warmed up. I didn't feel "overtrained" so much as under-rested, under-hydrated, so these are easy problems to solve.

Single

5-31-2011

Build quickly to a heavy snatch.
65-85-105-115-125
Then missed 135# around 8 minutes in, called it. 135 is my personal best, from about a year ago. I let it get into my head.

1 power clean, 4 front squat (rest 3 min) x 4
155-165-170-failed clean at 175/finished at 165
This felt taxing but I should have hit the clean at 175. Probably poor set-up, pulling with weight too far over toes.

8 x 2 HSPU, rest 40 seconds.
This was really quick and easy. Afterward I tried kipping a few which also felt great -- kipped 3, 4, 5 reps and they were pretty clean.

Skill, kayak

5-30-2011
am: slept late for the first time in a long time. (Late = 7am or so).
noon: 20 minute muscle-up skill work. Hit some jumping to rings, no false grip, but kept missing the second rep. Called it at 3 misses.
afternoon: kayak relaxing pace x 1hr. Sun and humidity really took it out of me!

Map Sunday

5-29-2011

3 x (85%)
400m run
15 KTE
10 burpees
4 min rest

1. 2:52
2. 2:54
3. 2:58

then
3 x (85%)
10 pull-ups
15 push-ups
400m run
4 min rest

1. 2:25
2. 2:24
3. 2:25

KTE were awfully slow. Hard to stay focused on running during the 400m pieces. Overall, felt kind of tired and glad this was only at 85%.

Clean/HSPU tester

5-28-2011: am
12-9-6
135# cleans
HSPU
Time: 13:31
Smacked by this workout. Couldn't kip out of a failed HSPU, tried multiple times. Cleans were heavy. HSPU really slow. Felt like I never really got going.

5-28-2011: pm
HILL SPRINTS
10m easy run
3 x
-4 hill sprints, 85%, recover down
-rest 6 minutes
then 10 min recovery run.

Mu work

5-27-2011: gymnastic skill work x 1 hr
Warmed up and worked on muscle-ups with a regular grip, rings high enough to swing aggressively. Still need to make the turnover quicker -- PJ spotting me through a lot of reps that would have been misses, but I am feeling more confident without false grip.

Overhead morning

5-26-2011: am

Waking HR: 51

A. power snatch + 3 ohs, rest 90 sec x 5
85-85-95-105-110
Idea here was technique not heavy. Even working light, OHS were shoddy. Not crisp, depth was an issue, my hand hurt, etc.

B. touch and go power snatch x 9 at 85% effort, rest 4 min x 4
-85# unsure how long this set took
-90 for next three sets. 0:32, 0:29, 0:22.

C. 25 second Airdyne sprint, rest 3:35 x 3
RPMs in the 101-105 range, then 99-103, then 98-102.
This messed me up so bad.

Rest 15 minutes.

"Josh" (women's weight) at 90%
21 ohs 65#, 42 pull-ups
15 ohs, 30 pull-ups
9 ohs, 18 pull-ups
TIME: 6:15

I just didn't feel "all there" for the tester. OHS were super slow. Felt like I was taking too much rest, beyond breathing/pacing, on the pull-ups and between exercises, but I needed it. Will watch the video to see how I broke the pull-ups. Probably could've broken up more.

5-26-2011: pm
Had a very relaxing afternoon. Then an easy 30 minute evening swim + stretch in hot tub.

Recovery/Skill

5-25-2011
waking heart rate: 58
am: 30 min run, HR 125-130. Pace extremely slow to keep heart rate low, only ran about 2 miles. Also, midmorning did a ten minute swim because I was at the DMV and the pool is just down the street. Was planning on a longer swim but my muscles felt tired within the first few minutes.
noon: 1 hr gymnastics work, didn't feel very fresh. Extended ROM HSPU with a band on, 5 x 5 or so of those. Then handstand walking down a ramp = good. Handstand walking up the ramp = a struggle. Friday will just focus on MU.

Fran at 90%.

5-24-2011 am:

A. Split jerk practice. Went kind of heavy despite knowing this was technique work and not feeling my best. Few reps super light, 45-65-85-105. Then singles, 125-145-155-165-175. Standing up the jerk got messy at 165, 175 and I sat looking at the bar for a few minutes thinking, I should stay there. But dumb decision, put 10# more on and failed at 185, not even close actually. Bar just off my shoulders and I gave up and dropped it. Ended with a few reps at 135.

B. Squat clean thrusters 7 reps touch and go, rest 4 min x 4
85# 0:28 - 95# 0:30 - 95# 0:27 - 105# 0:30

C. 100m row + 10 box jumps 20" rest 4 min x 3
0:33 - 0:32 - 0:33
This was not as taxing as the burpee/row last Thursday. Probably extra minute rest helped.

(Rest 18 minutes. Should have been only 15 but wanted video set up.)

FRAN 90% effort, "breathe and pace"
21-15-9: 65# thrusters, pull-up
TIME: 3:11

Skill work

5-23-2011: gymnastics x 1hr
handstands, hs walks, hs pops
handstands on the trampoline
hspu, extended ROM
muscle up work no false grip. not quite there yet but close!

MAP 2

5-22-2011

5 rds:
3 min, 85% effort
-100m run (out/back)
-10 kbs, 35#
-5 ring dips
3 min rest

ROUNDS: 3, 3, 3, 3, 3

Then 2 HSPU q minute x 10 minutes. Second half of it was kipping second HSPU.

5-21-2011

5-21-2011 am

Squat clean double on the minute, starting at 115# + ten a minute. Burpees = extra points.
115-125-135-145-155-165-175 (failed 185 on first attempt)
burpees: 19
score: 194

Should've maybe hit a few more burpees early. But pleased with the double at 175.

5-21-2011 pm

Hill sprints:

10 min z1 run
3 x
45 sec hill sprint 80%, recover downhill x 4
walk rest 6 mins

10 min recovery run.

Note: had no watch so I "paced" this in steps. 80 quick footstrikes (per side) was probably a bit longer than 45 but that's what I did. Pouring rain by the last set so I cut the last run short by a few minutes. Best hill I've found so far: Cobbler's Hill Rd, a dead end so no cars, and steep.

MU practice

5-20-2011

Gymnastic skills, worked on HSPU and muscle-ups, no fatigue. Very frustrating day, actually, lots of misses on the rings.

Gymnastics and swim

5-19-2011 pm:

1 hr gymnastic work, no fatigue. Handstand walks, handstand pops, hand walks down a ramp, handstand push-ups facing the wall. Then for fun, some back handsprings on the trampoline, in the harness.

Evening, 30 minute swim at a VERY relaxed pace.

Another tester

5-19-2011 am:

A. Snatch balance x 10 min
broomstick - 12# - 33# - 45 -65 - 75 - 65 - 70 - 75 -80

B. Power Snatch touch and go x 12, 85% x 3 rest 4
#: 80 (0:33), 85 (0:34), 80 (0:31)

C. Airdyne sprint 0:20 rest 3:10
RPMs 103-105 first set, 99-101 next two sets.

Supposed to rest 15 but rested more like 23 (waiting). Spent a couple minutes lying down, drank some coconut water. Even after 20mins felt a bit hypoxic/stupid/out of breath. Then tester:

9 power snatch 95# - 12 KTE - 30 DU
7 PS - 15 KTE - 30 DU
5 PS - 18 KTE - 30 DU
TIME: 7:36

This felt terrible. Worst was grip -- forearms swollen, really inflamed and hard after the workout. Probably after the first round, and progressively worse. Have had problems since high school with flexor tendinitis, but this was bad. Realized afterward that I haven't been taking fish oil since the cleanse. Going to go back to that, think more about inflammation and how to keep it down.

Easy day

5-18-2011

am: 30 min run, HR at 125.
Actual: HR was 128-131 and I felt like I was running in slow-motion to keep it there. Only ran 2.4 miles.

pm: gymnastics practice on my own. A bit lazy/lackluster. Practiced handstands off the wall, handstand walking (36'), and glide kip drills.

PM row, handstand

5-17-2011 pm session:

Row 30 sec 85%, 30 sec 50% x 10
5 min walk rest
Repeat.
METERS: low 130s across the board on the "work" sets.

Then handstand walks. Hit 32 feet.

Tech, Lactate, Tester

5-17-2011

5:30 ate a date/pecan/coconut bar and had a cup of coffee, kept AA company through her workout.
6:30 coached class.
7:45ish started this workout, probably needed a little more fuel:

A. 10 min clean and jerk technique work, got as heavy as 135#
B. touch and go power cleans x 12 at 85%, rest 4 min x 3: 95# (0:23), 115 (0:28), 125 (0:35)
C. 7 burpee, 100m row sprint, rest 3 min x 3
0:38 (not in stirrups of rower for this = bad choice), 0:38, 0:37

rest 12 minutes then:

3 rds
5 power cleans 145#
7 box jumps 24"
9 chin-ups
TIME: 3:53

During the rest I just felt beat. Checked my pulse at around 5 minutes after the last burpee/row sprint and it was still 105ish. BK pointed out a couple things: not on my heels for the clean pull, spending too long in the starting position before the clean.

Gymnastic Skill

5-16-2011

Warmed up on the Airdyne for 15 minutes and headed to the gymnastics gym. Great session. Worked on:
-handstand walks for distance
-handstand "pops" onto one mat
-handstand walking down steps
-kipping up to top of rings -- not quite getting that yet
-glide kip on the bar -- almost there

MAP

5-15-2011

3 x 800 at 70%, rest 3 min active.
1. 3:30
2. 3:30
3. 3:28
Cold and rainy, ran at track. Conditions a bit miserable but tried to run with a smile on my face, thinking 70% is an enjoyably quick pace with no pushing/struggling through.

Alternated z1 run and walking back to gym. Into dry clothes for part 2:
3 min on (amrap 80%), 3 min rest x 3:
7 push ups
7 toes to bar
20 double unders
1. 3 rds + 4 push-ups
2. 3 rds + 4 push-ups
3. 3 rds + 7 push-ups
Felt fatigued. Seemed like I was moving in slow motion on some of the push-ups. TTB not crisp nor quick, had that mini-swing between reps.

Then handstand walking. Had a few good goes at it, 25 feet +.

Rest of day: took it pretty easy, ate a bunch of food, ice bathed, put bsc on. Felt like I needed a nap around 3, didn't take one. Got to bed early-ish but not early enough.

Testers

5-14-2011

am:
6 minute tester. Build to 1rm deadlift and 1 attempt max ring dips. Score is kgs + reps.
dl: 225-275-305-325-340
ring dips: 20
score: 175

rest 30 mins.

Row 500m
30 snatch 95#
30 CTB
time: 11:00

Snatches took forever. I realized how lazy I am, how I resist getting in that nice deep pulling position. I get tired and don't want to get that low -- on the initial pull or when I catch the snatch. Row took 1:56, just breathed nice and easy through that. About 7:00 on the snatched. Missed one. CTBs in sets of 5 at first but singles for the last 8 or so.

pm: Galloping Hill Road
10 min z1 run
45 sec hill run 75%, easy down x 4
rest-walk 6 min and repeat hill run x 3
10 min recovery run
This was good, run distances stayed level (within 10 feet) and breathing was nice and even throughout.

Gym again

5-13-2011

Skill work at the gymnastics facility. Handstand walks, handstand balances off the wall, piked HSPU, then some work on the rings. PJ says: 6 weeks to learn balance, 3 days to forget it.

Exams/ Swim

5-12-2011
am: FINISHED MY EXAMS. Drove home with the windows rolled down, Dog Days Are Over blasting on the radio, feeling great.

afternoon: 40 min z1 swim, mostly underwater breast stroke

Gymnastics

5-11-2011
Noon: half hour gymnastics session/ playtime at the gymnastics place. So much fun when the pressure is off: bouncy floor, big trampoline, foam pit. Easy to laugh at mistakes, too, when the skills are newer. From now on: HANDSTANDS EVERY DAY.

6pm: MAP training
3 min on rower, 85%, rest 3 x 3 (24-26-28 strokes per min)
then 5 mini-amraps: 3 min on, 3 min rest.
box jumps/ ring push ups
wall ball/ airdyne
kbs/ 200m run
pull-ups/ 100m run
air squat/ du

Anaerobic alactic endurance

5-10-2011 am workout:
3 power snatch 95#
6 box jumps 20"
9 burpees
rest 6 min x 10

set times:
0:31
0:29
0:29
0:29
0:29
0:30
0:29
0:29
0:29
0:30

Off

5-9-2011
One thing James said this weekend that stuck was about how good it is to walk on days off. So today I took the train to school, walked to the pool, swam 25 minutes VERY easy, walked to the train, came home. A nice off day with a very relaxing walk and swim. Next task, find a nice place to hike around here.

Sunday lunch

5-8-2011, lunchtime:
Ran 400m at 75-80-85%, 3 min rest between. Then some running form drills.

The video evidence: I run on my toes so I get no pull. Lazy long back leg.

Saturday

5-7-2011
Workout during lunch break of OPT program design cert (awesome).

A1. FS 3 x 3 @ 80% rest 2 min: 155, 175, 175
Last set felt like more than 80%. Second set was right on. I felt like recovery was poor between sets, heart beating quicker than usual, probably still depleted from that cleanse.
A2. Chin-ups x 20 ub x 3 sets, rest 3 min.

then 3 sets @ 97%
10 alt'ing pistols
10 burpees
15 kbs 35#
20 double-unders
rest 4 minutes walking

1. 1:28
2. 1:26
3. 1:25

Pistols are a huge weakness -- lack ankle flexbility, maybe that's why. Everyone at the cert kind of wrinkled their brow about how bad my pistols were, shaky coming up and my heel comes up at the bottom and it's stressful to my knees. Not sure the fix. Burpees felt sluggish, too long on the ground.

Cleanse over

5-6-2011

Deadlift 170# 8 sets x 2 reps @ 11X1, rest 30 sec

Bench Press 3 x 3: 115, 125, 135
rest 2 min bw

HPC x 2/ Push Press x 2, rest 1 min x 6 (TECHNIQUE)
105, 115, 115, 125, 125, 125
all good until the last rep (sloppy)

Row 10 min z1: 2222m

Cleanse

5-3-2011
Started a 3-day cleanse today. Won't workout, which is three days off in a row, which makes me feel cooped. But BK says to "go into my cave," and I think it's time to break the caffeine habit and come back lean/mean, ready to train harder than ever. Woke up, drank a glass of the Neera drink: syrup, lemon juice, cayenne, water. Also a cup of senna tea. Then the Neera drink and water all day since then. Feel okay now, worried about tomorrow.

5-4-2011
Cleanse all day, not bad without coffee, little headache in the afternoon.
30 min z1 airdyne.

5-5-2011
Last day of it. Went wild and drank the quart of salt water but there wasn't much left to "cleanse" out. A bit gross.
30 min z1 row very easy.

Last Open wod

Saturday 4-30-2011

7 minute amrap: 3, 6, 9, 12, 15, 18, etc
65# thruster
CTB pull-up
Reps: 139

Sunday and Monday: moving! No workouts.

Easy swim

Friday 4-29-2011
20 minute z1 swim. Half a mile, mixed free and breast stroke.

Alactic

Wednesday 4-27-2011
3pm
Airdyne:
30 sec @ 90%
30 sec @ 50% aerobic work NO lactate x 20

5:30pm
A. clean and jerk - 3 sets of 3 @ 90% (not sure weights. need to find notes)

5 sets @ 100%:
3 power clean tough (150, 150, 150, 155, 160)
6 burpees
9 CTB chinups (all set ub)
rest 5 min

Thursday 4-28-2011 off

Hypoxic work

4-26-2011
This was really a struggle for me. Wanted to panic when I stayed face-in-the-water beyond comfort.
SWIM:
A.1 breath every 5 strokes for 1 lap ; rest 30 secs x10 (had to take extra rest)
B. underwater swim for distance, finish length easy x6
C.recovery swim 200 meters

4-24-2011

Sunday 4-24-2011

part 1
10 stone to shoulder, 90#
20 meter down and back x 3
10 stone to shoulder, 90#
20 meter down and back x 3
10 stone to shoulder, 90#
TIME: 3:40
Bad slowdown on the last set stones.

part 2
45 double unders
45 squat cleans, 95#
45 ring dips
45 double unders
TIME: 10:06?

Off then double

Friday 4-22-2011: off day
am Hebron clinical,
pm took an afternoon nap, good dinner, early to bed.

Saturday 4-23-2011
Part 1:
-4 minutes: build to 2-rep STRICT PRESS from empty bar.
45 x 5, 65 x 5, 85 x 3, 95 x 2, 100 x 2
Finished with 105 x 1 and then a crazy off-balance rep that would not have counted -- came off my right foot to take weight off my right shoulder.
-10 sec rest
-Tabata push up (9 rounds r/t bad counting)
Low-score:9
-10 sec rest
-4 minute max KBS, 44#
93 reps? Maybe 103 but I wasn't counting very well.

Part 2: MAX CALORIES
3 minute Airdyne: 52
3 minute row: 54
2 minute Airdyne: 26
2 minute row: 37
1 minute Airdyne: 14
1 minute row: 21
note: on the black Airdyne.

Skill recovery

4-21-2011
Nice recovery workout. DUs at the end were taxing!

a. Row 10 min @ Z1

b. HSPU - 5 sets of 5. First 3 done as 5s, then 3-2 and 4-1.

c. Dead hang to inverted on rings, pause at top for 2 sec, 5 reps/set x 3 sets

d.
10 GHD sit ups
10 GHD ext's
rest 1 min x 3

e. AMRAP DU's in 20 sec, rest 40 sec standing still x 6
40-35-36-40-38-39

Open 5

Wednesday 4-20-2011
Drove to VT late Tuesday, back Wednesday. Straight out of the car and into the gym, felt a bit stiff and sleepy and was thinking I'd take a first crack at the comp workout, maybe do it again over the weekend. But one of the guys said to me, why not get it over with now? That helped me snap into it -- threw some water on my face, warmed up quick. Okay performance, TTB are a weakness to work on.

Open 5: 20 minute amrap
5 power clean 95#
10 toes to bar
15 wall ball (14#, 9')
RDS: 11 + 14 reps

4-19-2011

Tuesday 4-19-2011
am: not a good oly session, right knee feels stiff.
Clean and Jerk
145 x 2
155 x 2
165 x 2
170 x 1, f
165 x f

pm: swam 30 minutes, mostly breast stroke and a couple laps freestyle

East Rock

4-18-2011 pm: run to East Rock
1:25 running, ~9 miles
z1 home to the hill
way up: 30 seconds 85%, 2 min easy
way down: minute easy, minute faster, minute fast
z1 back home.

Heavy-ish

Home workout today, always find it harder to focus when I'm in the living room. Eager to move so the gym becomes walk- or bike-able. Two weeks!!

4-18-2011
7:30am
A. Deadlift 3 reps x 4 at 80%, rest 2 min
255-260-265-270

B. 2pd KBS 12 reps x 5, rest 1 min

C. Row intervals: 1 min 90%, 1 min easy x 3
Avg watts (90% sets): 326, 282, 310
Yipes, big drop-off.

Later today: hill runs.

Past week

4-12-2011
?off. Too many rest days lately, need to talk to BK but also need to manage stress, school, driving better so I don't feel so stiff, cooped up and anxious.

4-13-2011
pm 1. Run through at the games open 4 workout (below), 91 reps. Train wreck.
pm 2. Run:
10 min z1
6 x 1 minute 70%, 1 minute easy
10 min z1

4-14-2011
Run, row, Airdyne x 25 minutes. Mobility.

4-15-2011
4-16-2011
Both these days off. Rowed 2k NFT and did mobility Saturday.

4-17-2011
am. Games Open 4
10 minutes amrap
60 bar facing burpees
30 ohs 90#
10 muscle ups
REPS: 97

pm. 1 hr rowing ("flush")
13,098m
avg pace 2:17+ at 26s/m

4-11-2011

Mixed up my schedule today, had to shuffle things up. Supposed to run hills first thing, did strength in the am instead and ran between pm classes.

8:30am
a. bench 30x0 80% 3 reps x 5 rest 30 sec
115-125-125-130-135
b. pull-ups: 20 x 5 rest 3 min
all sets UB. this was supposed to be mixed in with the bench but misread.
c. sit-ups (anchored): 30 x 5 rest 1 min.

3:45pm
5 min z1 run
6 x 30 sec sprint (80%), 2 min easy
3 x 1 min easy, 1 min medium, 1 min "high end" pace
5 min z1 run

Fog and rain in the morning cleared; ran home from the gym in a t-shirt, felt great.

Open 3

4-8 and 4-9-2011 off. Not sure I needed that much rest, but this was a busy week and it felt good to relax a bit.

4-10-2011
Open workout #3
5 minute max reps #110 clean* and jerk
35 c/j + 1 clean

*full (squat) clean

pm: 30 minute z1 row
6666m rowed (weird!)
2:15 pace, 26 s/min

Easy day

4-7-2011

5am: 20 min easy row

4pm:
4 rounds 30 unbroken double unders, rest 1 min
3 rounds, 25 seconds max burpees, rest 1:35 (reps: 13-13-13)
3 rounds, 20 second row sprint, rest 2:40 (meters 109-109-110)

4-6-2011

The cf open workout came out, and even though we'd just done heavy cleans and jerks, decided to give it a run through. Personally, felt fatigued as soon as I got into the gym . . . couldn't "turn on." Even warming up was tiring, nothing snappy about it.
The workout:
5 minute amrap
110# clean (squat) and jerk
32 rds

Looking forward to hitting this after some rest.

Run, Swim, Lift

Back on track: workout for today, 4-5-2011.

am:
6 x 2 min run 80%, 2 min run 50%
10 minutes, 2 hspu on the minute. Had to kip out of a couple.

noon: 10 minute swim, felt great.

afternoon:
A. 1 power clean + 3 split jerk, rest 3 min x 5
145 - 155 - 165 - 175 (hit pc, missed jerk) - 170
B. Bench press 3 reps, rest 5 x 5
145 - 150 - 155 - 160(2) - 150
C. KBS 2pd x 12 rest 45 sec x 3

Catch Up

Haven't posted in a long while. Will try to catch up:

Wednesday 3-16-2011
AMRAP in 8 min:
5 ring push ups
10 knees to elbows
15 double unders
7 rds + 16?
PM: z1 Airdyne 30 min

Thursday 3-17-2011 off. Took my nursing boards, passed!

Friday 3-18-2011
z1 airdyne
skill work, prep for tester

Saturday 3-19-2011
10 minute amrap
30 double unders
15 power snatch, 55#
7 rounds 36 reps

Sunday 3-20-2011 off. This ended up being a much needed "reset" day after a high-stress week.

Monday 3-21-2011
6 x 30 ub double unders, 1 min rest
6 sets of 2 quick deadlift, 235#
4 sets 72# kbs x 10 rest 45 seconds
4 sets:
10 burpees AFAP
Airdyne 25 sec @ 95%
walk rest 5 min

Tuesday 3-22-2011
am: flight simulator*, 19+ minutes.
*5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 ub double unders
pm:
A. Push Press - 3,2,1; rest 4 min: 160(2) - 165(F)155(2) - 165. Worse than the prior Tuesday.
B. Hang Power Clean - 2,2,2; rest 5 min: 175 x 2, 180 x 2, 185 x 2
C. row sprint - 15 sec max effort; rest 2 min x 3

Wednesday 3-23-2011
am: 6 rds for time:
15 KBS - 2pd/1.5 pd
15 chin ups
TIME: 9:01
pm: 30 minute z1 airdyne

Thursday 3-24-2011 off

Friday 3-25-2011 prep for tester, z1 stuff

Saturday 3-26-2011
10 minute amrap
30 double unders
15 power snatch, 55#
8 rounds 31 reps

pm:
10 min z1 run
5 min @ 70%
5 min easy and sprint last 10 sec of every minute
5 min @ Z1
5 min easy and sprint last 10 sec of every minute
10 min Z1 cool down

Sunday 3-27-2011
5 sets:
3 tough power clean 145-145-150
5 burpees AFAHP
airdyne 20 sec @ 100%
rest 7 min

Monday 3-28-2011 off

Tuesday 3-29-2011
Airdyne 2 min @ 80% (72+ rpm)
Airdyne 2 min @ 50% (~48 rpm)
x 5

A. Power Clean x 1/Push Press x 3; rest 3 min x 5: 140 - 145 - 150 - 155 (failed 2d pp) - 155 (failed 2d pp)
B. bench press - 5,3,1; rest 3 min: 135(5) -145(3) - 155(1) *no spotter, very conservative*
C. KBS - 2 pd x 10, rest 45 sec x 3

Wednesday 3-30-2011
3 minute amrap x 4, 6 minutes rest
9 deadlift, 105# - 12 push-ups - 15 box jumps, 20"
RDS: 3 + 11 reps, 3 + 16 reps, 3 + 11 reps, 3 + 9 reps

Thursday 3-31-2011
Row Z1 -10 mins
A. Hang Power Clean - 3x3 @ 70%; rest 1 min. 145#.
B Kip technique 3 x 10 sets. Worked on butterfly.
C. GHD Sit Ups - 3x 10 ; rest 90 secs

Friday 4-1-2011 off

Saturday 4-2-2011
AM: 15 minute amrap:
9 deadlift 100#
12 push up with release
15 box jump
Rounds: 14 + 13 reps
PM: recovery/flush
Run 10 min @ Z1
Upstairs sprint 30 sec, downstairs easy x 5
Run 10 min@ Z1

Sunday 4-3-2011
5 sets:
3 squat snatch: 105, 110, 115, 115, 105
prowler frontwards sprint - 10 sec @ 90% effort (prowler + 90, 90, 140, 140, 140)
rest 6 min
+
toes to bar - 15 x 4; rest 1 min (actually rested longer

Monday 4-4-2011 off

3-15-2011

A. Push Press - 3,2,1; rest 4 min: 155(3) 165(1,F) 170(F)
B. Hang Power Clean - 2,2,2; rest 5 min: 165 x 2, 175 x 2, 180 x 2
C. row sprint - 10 sec max effort; rest 2 min x 3

3-14-2011

5:30am

Deadlift 205# x 2 reps, rest 1 min x 6.
Speed on the way up was good.

KBS 8 reps x 1 set at 70# (rest 1 min)
then 8 reps x 4 sets at 88#
Found the big kb a bit hard to handle; managed.

3 sets
10 burpees fast
Airdyne 25 seconds @ 95%
walk rest 5 min.
Burpees felt slow off the floor, like it was taking me a second to register that I was down before I got up.

8:30am
20 minute gymnastic skill work: muscle-ups on the minute.
Hit 30 muscle-ups, not for time but I clocked it anyway (21:09).
Breakdown: 2f, 2f, 2, 2, 1f, 2, 2, 1f, 1f, 2, 2, 1f, 2, 2, 2, 2, 2 with some extra rest thrown in.

Then 10 minute z1 row, 2196m at a very slow pace.

3-12-2011

Saturday tester:
2 rds
30 squat cleans, 65#
250m row
TIME: 5:44

This was fast compared to other times, but a bit disappointing. I went out according to plan, hit 30 cleans straight and rowed a level 250m at around 1:50 split pace. Then things fell apart -- aiming for 10 cleans but only got to 8 and dropped the bar. No excuse for that, next time going to stick to plan when the plan is so do-able.

3-11-2011

Power Clean build to a heavy double fast: 135 - 155 - 165 - 175

Touch+Go Power Cleans, 5 at 125#, rest 90 sec x 3

10 high hang power snatch at 65# FAST, rest 1 min x 4

3 x 30 cal Airdyne, walk 5 min rest
1. 1:02
2. 1:00
3. 1:04

Coming into the gym felt very tired, worn down. Once I got going, though, felt strong.

3-9-2011

12 minute amrap:
25 double unders
15 wall ball
5 deadlift, 155#
ROUNDS: 8 + 29 reps

3-8-2011

am:
z1 airdyne 10 minutes

Front Squat 5-5-5: 185, 195, 200

CGBP 3-3-3: 145, 155, 165(2)

KBS 5 sets of 12 rest 1 min using 70#

Skill work: butterfly pull-ups. Still struggling, Spider says I drop straight down from the bar.
+stretch.

pm:
21-15-9
sumo deadlift high pull, 65#
ohs, 65#
TIME: 2:15

3-7-2011

am:
snatch x 2:
95, 105, 115(1), 115, 120(F), 115, 105(F), 105(1), 95, 95, 95

Obviously this was a mess. Fiddling with my starting position a lot, haven't sorted things out yet.

row 0:25, rest 3:35 x 5
avg watts: 441, 451, 461, 481, 471

+ skill work: handstand walks. Made it from the end of the dot drill.

pm:
10 ring dips
30 sec rest
10 gh raises
30 sec rest x 3

then AMRAP DU's in 1 min
rest 2 mins x3
1. 96 (hit first 80 ub)
2. 92
3. 93

+ 300 sec plank on rings, broken into chunks.

Accuracy Tester

Friday 3-4-2011 off

3-5-2011
Comp Saturday. Accuracy was key this morning with strict standards: kettlebell swings bolt upright (body vertical, bell straight overhead and not cocked), burpees to a ring hung 6" over max reach, and full-foot-on-box jumps.

3 rounds:
12 "strict" kettlebells, 53#
12 burpees with jump to 6" target
12 full-foot box jumps, 20"
4:22

Got several bad reps called; probably could have done this in under 4 if my accuracy had been better. Totally missed the box once at the end, going to have a nice shin bruise tomorrow.

Saturday pm: 35 minute z1 run along the Hudson river.

Power

3-3-2011: am session

Power Clean: 9 sets x 2 reps, 90% effort
#135-145-150-155-160-165(1)-165-165-167

then 5 rounds, starting each on 5 minute mark:
3 power clean
10 burpees

TIMES
1. 150# 0:27
2. 155# 0:27
3. 160# 0:29
4. 160# 0:40 nb. before this round cut rest to only 3:30, power cleans went 1,1,F,1.
5. 160# 0:29

Came into the gym feeling sleepy, tired, not much grip strength. Started PC doubles light but they didn't feel easy. Got better as I went. Video'd my last set and noticed I am swinging the bar way out during my second pull. Will try to work out what I'm doing to create that wacky bar path; it is not helping me. Diego said maybe I'm starting to accelerate the bar below my knees.

Weds Comp

3-2-2011:

3:30pm
Snatch technique: focused on wide hands, and exaggerated set-up, dropping my butt and bringing my torso more vertical. Worked super-light on halting snatch deads + singles.

5:30pm COMP
1k row
35 toes to bar
50 double unders
35 toes to bar
1k row
13:30

Toes to bar were the time sucker. Row splits were pretty good, 3:41 and 3:47. DU unbroken. TTB needs work, maybe I'll build these in to my warm-up.

Strength Session

3-1-2011 am
Back Squat 3 x 5 rest 5 #175, 195, 205
Started too light, thinking I was going to do five sets.

Press 3 x 3 rest 4 #95, 100, 102(1)/95(3)
Thought I could hit three at 102 but only got one.

Walking lunge 6/leg x 4 rest 2.5: 35/hand, 53, 53, 53

Left this workout thinking, did I really max out or did I just dog it? Back squat undoubtedly should have done one more set and counted the 175# as a warm-up.

Sun 2-27-2011

am.
3 OHS
15 ub pull-ups
25 double unders
rest 6 minutes x 7

Weights and times per round:
1. 125# 1:08
2. 130# 1:03
3. 135# 1:06
4. 140# 1:09
5. 140# 1:19
6. 145# 1:06
7. 150# 1:06
Broke double unders on 1st, 4th, 5th rds.

pm.
20 rounds
1 minute skipping rope
30 second/30 second side planks
1 minute 6 point burpees

notes: didn't really keep track of numbers here. Got tired! Well, best set of burpees was 15, lowest set was 12 or 13. An hour is a long time.

Sat 2-26-2011

Friday off.
Saturday morning tester:

3 rounds:
15 dumbbell thrusters, 25#
15 kbs, 35#
20 box jumps, 20"
TIME: 4:23

Many, many bad reps -- mostly for kettlebell being cocked/not straight overhead. Still a good time despite re-doing pinged reps, but should have been better. About finding balance between speed and discipline, not rushing too much for accuracy.

Thurs 2-24-2011

am.
A.10 min z1 run, 3 laps building
B. Muscle-ups: 10 sets of 2, 1 min rest between. Missed on two occasions, took extra rest then finished.
C. 40 sec double-unders (90 sec rest) x 6: 55-62-60-66-51-60
D. side plank amsap:
RIGHT: 2:27
LEFT: 3:00

notes: double-unders are killing me. I'm breaking like crazy, not sure what's up. Tried switching ropes, got 51. Hm.
Also, left side a lot stronger than right, no surprise there.

pm. MAP session.
3 min AMRAP x 4 (rest 3)
3 ub HSPU
15 ub double-unders
20 walking lunges
15 calories Airdyne
All attempts got one round, then failed on the 3 unbroken HSPU. Every time failed on the 3rd rep.

3 min row @ 85% x 4 (rest 3)
METERS: 765, 769, 767, 766

This session felt good despite the failed HSPU. They are getting better. Row at 85% felt pretty strong, held pace around 1:57 all sets.

Weds 2-23-2011

part 1. around 3pm.
20 minute z1 Airdyne, around 54 rpm on the new bike
20 minute mobility: mostly hip openers.

part 2. 530pm.
LUMBERJACK 20
20 Deadlifts (185)
Run 400m
20 KB swings (1.5pd)
Run 400m
20 Overhead Squats (85)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (20")
Run 400m
20 DB Squat Cleans (25#)
Run 400m
TIME: 23:18

Thoughts on this: went hard out of the gate, wore out my lower back with lazy/fast deadlifts. Maybe am overextending back when I run, too? By dumbbell cleans was very fatigued in posterior chain, didn't have good posture and body mechanics were whacked out. Dumbbell work is excellent for me right now: need to develop stability and symmetry.

Tues 2-22-2011

am.
A. Snatch 5 sets of 2 at 95#
B. Split Jerk 3 x 3 at 80%: 145 - 145 - 150
c. Split Jerk 3 x 3 at 90%: 155 - 160 - 165
D. Press: 85(3) 95(2) 95(3) 100(2)
E.
50 KTE
TIME: 3:24
rest one minute
50 GHD sit up
TIME: 1:49

pm. (actually around noon)
4 power clean, 145#
10 burpees
rest 4 minutes x 9
TIMES: 0:29, 0:29, 0:28, 0:27, 0:28, 0:29, 0:28, 0:28, 0:27

Also, got some feedback on my clean and snatch from Aimee Anaya Everett. What an amazing coach!! Widen hands on snatch, drop butt so my back is a straight slope. Where was the second pull on the snatch? Don't bend arms early on clean. Going to think about those points next time I Oly lift/ power lift.

Comp 5

Today (2-19-2011) was our fifth comp day, counting this Wednesday. A very tough one for me, but a good one.

500m row
21 HSPU
9 front squat, 95#
500m row
15 HSPU
15 front squat
500m row
9 HSPU
21 front squat
TIME: 25:19

Oof. The "plan," if you can call it a plan, was to hit every rep of HSPU. Didn't come close to executing. Took the rows at a level pace -- in retrospect, bad judgement. I feared being too gassed for the handstands, but realize I had so much break time between reps that it would have been fine. Started the HSPUs with triples and doubles, soon turned to kipped singles. Many many failed reps and discounted reps, as I was coming off the wall (especially on the right side, where I think my leg was trying to overcompensate). Anyway, the workout was a long struggle but one I don't think I could have finished a couple of months ago. Also, front squats all unbroken.

pm: 20 minute z1 run

Friday pm

Clinical switched to afternoon/evening in Hebron today, didn't get home until later. Rather than go to the school gym, I worked out in the living room which was a bad idea. Can't drop weights even a little, and I feel compelled to do burpees delicately and not flop loudly onto the floor. So this wasn't the most amped up workout.

Deadlift
135 x 5
185 x 3
235 x 3
275 x 3
255 x 3,3
Notes on deads: this was rx'd 3 x 80%, and I was going to build up to 290#, which is eighty percent of my 1rm. But 275 x 3 felt very heavy, especially because I had to lower the bar so gingerly to the floor. So I dropped down to 255 x3, which felt like 80% effort or so, did two sets there, and called it good.

Next: 4 rds, 4 min rest between
4 hang power snatch, 95#
10 burpees
TIMES:
1. 0:40
2. 0:35
3. 0:37
4. 0:36
These times were miserable, especially looking back a couple weeks at when we did something similar. But I did have to rack the bar each time so I had space for the burpees. And the burpees were just slow, maybe because I didn't want to make noise. Anyway, this was crap so I called it at 4 sets (rx was 4-6).

Friday am

2-18-2011
5:30am

10 min z1 run felt great!

10 minute snatch technique work. Built to 115, BK called me off and I worked on sticking the bottom position at lighter weight.

10 min z1 row
Felt tired! I think not having eaten breakfast yet was starting to catch up with me.

2 muscle ups on the minute x 4
Supposed to be five but I missed the fifth minute, rested a minute extra then hit another double.

40 second double-under amrap x 5 (rest 90 bw)
65
70
58
65
64
This was a mess. My arms felt really tired and I didn't go a single set without <2 breaks.

"Daniel" +

2-16-2011

Pm workout only, but a big one. We were anticipating a big workout -- 50 pull-ups, 400m run, 21 thrusters at 65#, 800m run, 21 thrusters, 400m, 50 pull-ups. But the morning crew did that too fast so BK changed it up a bit:

50 pull-ups
400m run
30 squat clean thrusters, 85#
1200m run
30 squat clean thrusters
400m run
50 pull-ups

TIME: 25:20

I was pretty disappointed with my effort here. Mentally, I was caught up between making excuses ("I feel sick," "these thrusters are heavy") and telling myself to stop making excuses. Physically, I was coughing up disgusting crap and wheezing from my throat at the start of the runs. Squat clean thrusters were very slow, 1200m run lost a lot of steam as I went. Only at the end of the last run did I have an "epiphany" -- I looked through the window of the gymnastics facility and saw the little girls doing backbends and handsprings, and I remembered, I do this because it's fun, I do this because I love to do it. That put a smile on my face and helped relax me for the final effort.

Tuesday

2-15-2011
6am
Walked into the gym a little sleepy, a little slow to start. Did 3 x 5 kbs, 5 push-ups to wake up and get going. The workout:

A. 15 minutes building to a heavy split jerk. Hit 185#.
That's 5# off my pr but a whole lot better than when I first came back after the shoulder injury. I still lack confidence in my overhead position, so I'm not dropping into a very split stance, ie my stance in the bottom is short front to back.

B. 2 split jerks at 157# on the minute for 8 minutes
This definitely got better from the beginning to the end.

C. 15 gh raises + 15 ghd sit-ups, rest 90 seconds x 5
I had to cut the rest b/w raises and sit-ups because I was going to miss my train. Also, should have done a Powell raise amrap each arm with 15#, need to make that up.

1pm

20 minute z1 row: 4708m, 25 strokes/min.

10 minute muscle-up work. Hit 3, rested a minute, hit 2, rested a minute, hit 3, rested, hit 2, failed one, hit one. Then I called it a day. This session felt good, like each rep was less effort than I was expecting.

15 minute mobilize, stretch. Need more of this!

Monday morning

First time trying to switch the Monday doubles into a morning session, power work first and z1/ interval stuff after. Monday mornings have been difficult for me. Yesterday I went to a baby shower and drank coffee in the afternoon. At ten pm I was lying in bed, stressing about how I would get these workouts done and thinking I wouldn't have gotten enough sleep. Up at 4:30am, to the gym and slow to get started. Really didn't kick into gear and start warming up in earnest until 6.

5 sets, 4 min active rest between:
3 x power clean, 145#/150#
5 burpees
10 box jumps, 20"

TIMES:
1. 0:30 @ 145 not opening hips on box jump
2. 0:28 @ 145
3. 0:29 @ 150
4. 0:41 @ 150 (F,1,1,F,1)
5. 0:51 @ 150 (1,F,1,F,F,1)
Obviously, the decision to go heavier was not smart. The first set at 150 went well, then the second one I failed reps and didn't drop back down for the final set, so my power output tanked, defeating the purpose of this workout. But I still feel I should have been able to do those sets touch and go. Disappointed.

Rest 5 minutes, then
5 sets, 4 min active rest between:
10 HPC, 115#
5 burpee box jumps, 20"
1. 0:36
2. 0:35
3. 0:33
4. 0:33
5. 0:31
Frustrated I couldn't get this under 30 seconds.

Drank a protein shake. Then went outside and ran for 28 minutes.
10 minutes z1. Legs felt heavy.
3 sets of intervals, 3 min at 85% and 3 min at 50%. Sprint speed just was not there.

Came inside and worked on handstand walks for 10 minutes. My best was from one dot drill away from the wall.

Then 18 minutes Airdyne intervals, alternating 3 minutes 85% and 3 minutes 50%.
RPMS ~61 and low-mid 40s, respectively.

Cooled down with 5 minute row, less than z1. Cut down from 10 minutes to save time and make the train to school. By this point I was exhausted. Need to figure out nutrition for these double morning workouts. This morning I started without coffee or breakfast, and I ran out of steam by the intervals.

Comp Day

4 min row
Avg watts: 296
Watts/Bodyweight: 1.9

Rest 1 min

3 min pull-ups, chin breaks plane
Reps: 50

Rest 1 min

2 min back squat, 115#
Reps: 37

Rest 1 min

1 min push press/jerk, 95#
Reps: 18

Bench, DL, Mu+dips

Bench
3 x 3 at 80% rest 90 sec
3 x 125-130-135
3 x 3 at 90% rest 3 min
3 x 140-145-150

Clean Grip deadlift, 10 x 3 reps at 65%1RM, rest 90sec
230, 230 (realized wrong weight was on bar, dropped 5# per side)
220 x 8

Muscle-Up x 1 + 5 strict ring dips, rest 90 seconds.
Shoulder was very sore afterward but didn't feel bad. Iced before bed.

Morning Row

Took yesterday (2-10-2011) off to get well and it worked. Got up this morning, "slept in" until 5:25am while A. rowed, then we ate breakfast. Hopped on the rower and now I am off to clinical. This was supposed to be a run but we opted for an indoor workout to go easy on ourselves before sunrise.

45 minute z1 ROW
10233 meters
2:11.9 pace
23 strokes/min

Notes: Don't have a heart monitor so I walked into the kitchen as soon as I finished the row and checked pulse. 118, which means I was probably in the "140+" zone during the workout. Perfecto.

Sick day

2-9-2011
Missed a cracker of a workout. Day was supposed to be a double, but I didn't get into the gym until 3:45pm and BK said to bag the first half. Because I was feeling like I was fighting getting sick -- sore throat, swollen nodes -- decided to do only the first half. Felt pretty good to get the body heat up, breathe hard, move a bit.

Airdyne
30 seconds 90%
30 seconds 50%
x 20

First set was 80-86 rpms. Following sets were in the 72-75 range, sometimes a bit higher. Fifty percent efforts were in the thirty-something rpm range.

Then worked on butterfly pull-ups. Rhythm breaks down around rep 6 but this will get better fast.

Went to bed around 9:30pm, got up at 5:30 with A but went back to sleep for another 4 hours. Today (2-10-2011) is a rest day.

four at 85%, one all out

2-8-2011 midday
Idea for both these workouts was to do the first four sets at 85-90% effort, then turn it up for the last set.

5 sets:
15 ring push-ups
15 kbs, 35#
15 ghd sit-ups
30 double-unders
2:30 active rest
TIMES: 1:51, 1:51, 1:47, 1:47, 1:31

Rest 10 minutes

5 sets:
600m row
active rest between sets = work time
TIMES: 2:15.3, 2:15.0, 2:14.5, 2:14.3, 2:08.3

Notes: woke up today feeling really crummy, head ache and sore throat. Maybe I should be taking Airborne or zinc, vitamin C, echinacea, something with all the sick visits I am seeing at clinical. Anyway, still felt a little gross by 1pm workout, so the sub-max efforts were at my level. Ring push-ups hurt my shoulder a bit, everything else in that workout felt pretty good. The row was more of a struggle than I expected, felt like I had too high a stroke rating on the last set, like I was getting frazzled and not rowing powerfully or effectively.

Monday morning, afternoon

530am:
30 minute z1 run
Ran outside before sun was up, pretty nice out.

Then 10 minute muscle up practice. First couple were fine then had trouble sticking it at the top.

730am:
A. Back squat 3 x 3 rest 2
185-205-215
Then build to a heavy two:
225-230

B. 3 rounds:
hps x 10 85#
row 20 sec
rest 5 min
TIME for snatches: 0:28 0:24 0:25
WATTS for row: 380 394 405

C. 3 rounds:
10 push press 115#
10 chin-over-vertical plane pull-ups
rest 90 sec
TIME: 0:39 0:38 0:36
(last set didn't rack bar, hence shorter set)

4pm
50 TGU 35#
not for time, but it took 12:15ish.

Comp Saturday

1. Row 800m
Avg WATTS: 336

Rest 5 min

2. 7 x snatch complex, 65#
power snatch - snatch balance - OHS - hang squat snatch
TIME: 1:16

Rest 5 min

3. 3 minute amrap:
3 ctb pull-ups
3 push-up burpees jump to 7" above reach target
ROUNDS: 9

Rest 15 minutes

4. for time:
50 walking lunges
20 clean and jerk, 95#
30 ring push-ups
25 wall ball, 14# and 10'
30 ghd situps
25 kbs, 35#
75 double-unders
TIME: 9:40

2-4-2011

Thursday off. Here was Friday pm:

Bench 4-6 reps x 5 sets rest 2 min
125-130-135-140(5)-140(4)

Then 5 sets:
2 clean and jerk
6 clapping push-ups
3 max vert jumps
Rest 4 min

Weights: 145-135-140-140-135
Times around 0:24?

nb. Friday supposed to be a double but I couldn't make it happen with clinical. Bummer as I need the muscle-up practice.

2-2-2011 pm

Wednesday pm:

A. power clean 3 reps x 5 sets rest 2 min
?135-140-145-150-145

B. 1 power clean + 3 split jerk rest 90 sec x 6
135-140-145-145-150-145

C. 5 sets
10 hang power clean (1st set 95#, after that 105#)
Shuttle sprint
Rest 3 min
Times all between 0:30 and 0:33.

z1

2-2-2011 am workout:
30 minute z1 row
6621 meters
Pace: 2:15.9
26 strokes/min

I don't have a monitor so I took my heart rate just before, just after, and one minute after. Beforehand it was 70. Just after was 147 -- a little higher than rx'd, but I tend to pick up the pace in the last couple minutes so I know it was lower over the whole row. One minute after stopping, down to 90 (can that be right? seems low).

Strict MU

Horrible, icy weather.

Warmed up, then

A. 10 minute strict muscle-up practice.
My first try, got one. And another on my second try. But then it fell apart. Got to keep working on it, and not sure why but I'm turning over my right shoulder before my left (babying it?). Anyway, off to a good start and need to build strength and confidence in the movement.

B. 10 minutes, 2 HSPU on the minute.
This went fine in doubles for the first seven minutes. Then I started failing reps. Figured out how to kip out of the bottom when I'm stuck -- not what I want to be practicing, but good to have in the toolbox. Two weeks ago I couldn't get to the floor so this is good progress, though still a bit frustrating. Need to drop to the floor with more speed, wasting energy with a controlled descent.

C. 6 x
30 sec airdyne sprint
30 sec airdyne easy
This was horrible!!! Rpms in the high 70s through the end. Same as last time, but this time I was on the new bike which makes you work harder for those rpms.

D. 6 x 30 double-unders, 30 sec rest
First few sets unbroken, then broke in the high twenties on sets 4, 5. Last set was really bad.

Snatch work

1-31-2011

530am
10 min z1 row (avg pace 2:19.0)
then
5 sets:
-3 min 80% airdyne (rpms high 50s)
-2 min 50% airdyne (rpms mid-high 30s)
then
10 min z1 airdyne (avg rpm 44)

Ate breakfast (scrambled eggs, turkey sausage, oatmeal, coffee), then:

730am
A. Hang Power Snatch 3 x 1.1.1.1.1.1.1
Warmed this up at 85#, then
95# 1.1.1.1.1.1.1
105# 1.1.F 95 1.1.1.1.1
100# 1.1.1.1.1.F.1.1

ie, I failed third rep at 105# so dropped 10 lbs to finish set. Then I failed one rep at 100# but kept going. I think my problem here was that I rushed it.

B. Seated BB press, find 1RM
100#

C. 6 sets:
3 power snatch, 100#
10 burpees
rest 3 minutes
SET TIMES: 0:28, 0:26, 0:26, 0:26, 0:25, 0:25
Picked up speed as I went. Next time will put more weight on the bar. Also know if I dig I can do burpees faster.

D. Seated BB press, amrap at 85# (85% max)
3 reps
Should have gotten more, but at this point in the workout was feeling tired, especially in shoulders. Will try this again fresh.

330pm
15# powell raise 30X0 amrap
RIGHT: 17
LEFT: 19
*bench wasn't very stable and I felt like by the end I was moving from the hip.

Then, wanted to do the same for trap 3 but 15# was too heavy on my right side so I switched to a 10# plate.
10# trap 3 30X0 amrap
RIGHT: 7
LEFT: 15

Unbroken 2.0, scaled down.

1-28-2011 rest day.

1-29-2011 comp day.
Scaled down to 2 HSPU from 4. Will work this hard, ladders on skill days, so I am up to speed with Rx pronto.

7 rounds. All movements unbroken.
-2 HSPU
-5 power cleans, 135#
-6 chest-to-bar pull ups
-7 kettlebell swings, 53#
TIME: 15:12

This was so-so. Most of my exercises were unbroken, so could I have pushed the pace a little? Maybe. But I broke on the last set of CTB, last rep. So maybe not. HSPU actually felt good, after I got going. Rushed on the first set, got all crooked and had to restart that too. Power cleans felt pretty good. I want to see the video of KBS, BK said I was cutting the rep short in the overhead position.

530 pm: z1 row for recovery, avg pace 2:28.9 and 24 strokes/min.

1-27-2011

Thursday night:
4 sets at 90%
-1 minute burpee broad jump
-1 minute dumbbell thruster, 20# a hand
-1 minute ball slam, 12#
-1 minute box jumps, 20"
-4 minute rest

BURPEE BROAD JUMPS: 22-22-20-21
THRUSTERS: 22-23-22-23
BALL SLAMS: 20-27-31-31
BOX JUMPS: 35-33-38-40

I think a couple of those box jumps would've been no-good for not opening hips enough. Must be disciplined. Also, thrusters were struggle street, I think just from a lot of squatting in the few days prior.

1-26-2011

Wednesday 2pm

20 minute z1 airdyne
avg 56 rpm (new bike)

then
10 min working on a strict musle-up. Didn't get one, got close!
10 min working on HSPU. Alternated reps to floor with slow, extended ROM negatives. Also practiced one-handed handstands against the wall.
10 minutes kettlebell work. Mostly practiced snatch technique, tried "juggling" but didn't do all that crazy stuff Spider does.

Wednesday 5:30pm

A. 5 rounds:
-7 reps touch and go power snatch, 90#
-15 double unders
-rest 3 minutes
TIMES:
1. 0:27
2. 0:25
3. 0:27
4. 0:26
5. 0:25

This felt okay. My quickest sets were also the sloppiest -- not dropping hips all the way, bouncing the bar unevenly, etc. I need to focus on quick AND clean reps when we're training that.

B. 5 rounds
-10 front squats, 95#
-20 second Airdyne sprint

All my front squats took the same amount of time -- 14 seconds or a shade under -- across the board. My rpms were in the 93-94 range for the first four sets, dropped to 89 on set 5.

1-25-2011

Took Monday 1-24-2011 off.

1-25-2011
am: 35 minute z1 row
meters: 7874
pace avg: 2:13.3
stroke avg: 25/min

pm:
A. Back squat 3 x 3: 200# (rest 3 min)

B1. Press*: 3,3,2,2,1,1,1 (rest 2 min)
85(3) 90(3) 95(2) 100(1,F) 105(1) 106(F) 102(1)

B2. Weighted Ring Chin-Ups 2-3 x 7 (rest 2 min)
10(3) 15(3) 20(3) 25(3) 26.5(2) 26.5(2) 25(2)

*Press was rx'd as bench press, and I did a set of 3 at 125. This really aggravated my shoulder, so I decided to go strict press rather than bench a light weight to avoid pain.

1-23-2011

From last Saturday, lunch break during OPT cert (which was awesome):

A1. Complex - 1 press, 2 push press, 3 push jerk
#95-100-100-95-97
A2. 15 ctb
Only middle set was unbroken. Most of the others broken once, 4th set was in smaller chunks.

B. 3 rounds
-25 wall ball, 14# 10'
-35 UNBROKEN double-unders
TIME: 5:14

Notes: first set pretty good, then wall-balls broke down a bit. Second double-unders were going good and then I hit my wall-ball with my rope. Lesson learned: keep track of equipment. Third set was so-so, needed a second start to get the unbroken DU.