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.

1-22-2011

Catching up. This from last Saturday:

45 minute z3-4 run
6 miles and change

Notes: thighs, hamstrings felt super-cold, like I couldn't get moving fast enough for a z4. Unfamiliar area, can't really say what my mileage was precisely. Maybe next time I do this I'll go to the track to have a good baseline.

Big Double

1-21-2011

10:30 am
A. Muscle Snatch 3 x 3 (rest 3 min)
100-105-110

B. 5 sets:
3 power snatch
10 thrusters
5 burpees
rest 4 minutes

1. 47 seconds. 95# PS, 83# thruster
2. 49 seconds. 105# PS, 88# thruster.
(only 3 minutes rest here, oops)
3. 55 seconds, 110# PS, 90# thruster
4. 1:10, 110# PS, 90# thruster. Ugly, failed second snatch once and pressed out last rep. That's why I dropped back to 105#.
5. 49 seconds, 105# PS, 90# thruster.


Rested a little over an hour, ate some scrambled eggs and a banana and a cup of coffee, then this:

A. Build to a heavy strict press.
Hit 105#. Failed 110#.

B. 10 rounds
2* HSPU
5 burpees
8 kettlebell swings, 35#
8 knees-to-elbow
TIME: 20:03

*Rx'd was 3 HSPU. I did this the first round only, then failed on the second rep of the second round and BK told me to just go with 2 per round. So that's what I switched to. Also did 10 kbs one round due to poor mental focus. HSPU and press are serious areas to improve, as are bench press, push-ups, ring dips. I will continue to focus more on all aspects of pushing strength while managing shoulder inflammation. I warmed up my shoulder well but did not ice. Tomorrow will ice for sure.

1-19-2011

Pt 1: z1 airdyne, 30 minutes
369 calories
avg rpm: 59 (range 57-61)
*on the new bike

Then some skill work, practicing L-sits on the paralettes and trying to figure out how to do a planche. L-sits are a big weakness.

Rested an hour or so.

Pt 2:
A1. bench press 3-5 reps (rest 3 min)
125(5)-130(5)-135(3)-132(4)-*115(5)

A2. 25 pull-ups x 5 sets (rest 3 min)
All sets unbroken.

Shoulder was really hurting on the bench press. Last set, I tried one rep at 130 and the lockout hurt so much at the top that I dropped it way down to finish the exercise with 5 easier reps. Pull-ups, on the other hand, felt great. I started out really aggressive, and on my middle sets I did 15 or 20 quick aggressive reps and then finished with slower, longer kips. My hands didn't fatigue until the very end.

1-20-2011 was a rest day. It was my first day in the family care clinic, pretty fun -- shadowed the NP, listened to a lot of lungs and looked in a lot of ears.

High-end power

1-18-2011

The weather today was absolutely miserable. I waited 40 minutes on the train platform, scratching the ice off my jacket. Then I got taken one stop and stood for another 20 minutes. After my warm-up I still had numb toes. Worked out, and by the time I left the freezing rain was just rain. A great workout, though. BK called it "high-end power" or something like that.

5 sets:
6 power cleans touch-and go, 135#
5 burpee box jumps (20")
15 double unders
5 burpee box jumps
15 double unders
rest 4 minutes

TIMES:
1:18
1:24
1:56 (failed last rep power clean x 2)
1:37
1:51 (failed last rep power clean x 1)

135# was a challenging weight, and I didn't quite handle it. Good practice, and this is the kind of work I need to be doing. BK said I am still "reverse curling" my power cleans. In the following week will work Oly technique more deliberately, get those elbows high.

M-U work

1-17-2011

30 minute z1 run
5.5k

then,

20+ minutes muscle-up work, mostly practicing turnovers and then trying (but not getting) a strict/no-kip muscle-up. Next time I try it, I will get it. I was close, just too dubious. And then I was fatigued from failing.

OPT comp

1-16-2011

4 minute amrap:
-4 deadlift, 265#
-2 muscle-up
ROUNDS: 2 rds + 4 dl + 1 mu
(17pts)

rest 8 minutes

6 minute amrap
-6 cleans (sq), 135#
-6 hspu
ROUNDS: 2 rds + 6 cleans + 5? hspu
(35pts)

rest 6 minutes

8 minute amrap
-500m row
-10 ctb pull-ups
-10 burpees
ROUNDS: 2 rds + 397m
(53pts)

Total: 105

Thoughts: challenging -- hit on some strengths but also some big weaknesses (muscle-ups, hspu). Good to perform those movements in a pressure situation. In general, I woke up not feeling great, felt flat through the warm-up. Maybe related to eating a bunch of popcorn the night before, which made me feel pretty bad. Even the deadlifts felt super-heavy, much heavier than usual.

Jim took video, which I briefly watched. Besides working on the bodyweight things I know I need to work on, here were some thoughts:
-back was rounded on deads. lock it up, drop butt more.
-hspu are successful out of the gate when they are quick.
-mid/heavy weight cleans, need to work on form through reps. men's grace might be a good workout to dial this in.
-burpees: too much time on the floor. trust shoulder, don't disengage and flop.

Skill work

1-14-2011
Day off Thursday, then skill work on Friday. Long warm up, a lot of turnover work on the rings, hit some muscle-ups and some handstand push-ups. And that was about it. Rest day Saturday too. This is all making me pretty stir crazy, ready to turn up the training.

90%: work 10 - rest 5 - work 10

1-12-2011

Awesome pm workout off the OPT site: two amraps at 90% effort, good mix of exercises, really fun and pretty tough. Ring dips were rx'd, but subbed ring push-ups (feet on box) due to shoulder pain. TGUs and snow-shoveling left me with a pretty sore shoulder.

Part I: 10 minute amrap, 90% effort
-5 ring push-ups
-5 deadlifts, 95#
-5 hang power cleans, 95#
Rounds: 13 + 1 ring push-up

Rest five minutes.

Part II: 5 minute amrap, 90% effort
-10 wall balls (14# 10')
-1 rope climb
Rounds: 5 + 1 wall ball

Thoughts: felt pretty good, didn't take it to the wall but worked hard. Ring push-ups slowed down over time, but hang power cleans forced me to rest, recover my grip. Just need more time with the bar in hands. Second amrap, first few sets wall balls unbroken, last two sets broken into threes-fours. Rope climbing could be more efficient.

Snow-in

Whoa, about 2" fresh snow by mid-morning.

z1 row, 30 minutes
meters: 6861
avg pace: 2:11.1
avg strokes: 27/min
damper: 6

TGU x 100

1-11-2011
Classes started at 8am, ended at 8pm, with a couple hours break in the middle. I chose not to work out during that break, bought some groceries instead. Came home and started working out around 8:30pm, way too late.

-warm-up: YTLW x 15 each x 2 (2.5# plates, dowel)

-100 Turkish Get-Ups, 35#
This was "not for time" but I clocked it anyway: a very slow 35:55. 5 per arm, slow and steady. A big weakness I noticed is core strength in the initial curl-up. I find my extended leg coming off the floor. 26# might have been a more appropriate weight but 35# was the smallest kettlebell I had.

-240 second plank hold on rings
This definitely hurt my shoulder after those TGUs. I split it up into 4 or 5 chunks.

-4 x 20 sec row (40 sec rest)
meters: 84, 97, 94, 98
First set was low because I unhooked the handle of the rower and started the clock before I was set. Other sets, I just felt tired. Couldn't really get split pace under 1:38, though I wasn't at max effort level either.

-GH raises, 15 x 3
I did these anchored by a weighted barbell wrapped in a towel (over my achilles/lower calf), knees on an abmat. Very difficult, pace not very controlled. Way harder than on a GHD machine.

Back to school

1-10-2011
Winter vacation is over, and fitting a double into the schedule was tricky. Moved the "recovery" ride to just after an early am workout (should have been the ride in the morning, workout in the pm). This was it:

5:30am
A. BS 30X1 4 x 5 (rest 3 min)
155-175-195-205(4)
I cut my depth short (to parallel) on the final (5th) rep at 205, got a tap from my spotter. This whole thing felt a bit rushed - I thought 155 was going to be a warm-up, but class was moving right along so I made it a work set. Anyway, disappointing results.

B1. Ring Dips 1010, amrap x 4 (rest 1 min)
8-8-9-5
B2. Ring rows w/ 25# plate 1010, amrap x 4 (rest 2 min)
11-11-10-9
For these, I was super-strict about tempo and called each set when I hit any slowdown. Ring dips slightly painful to my shoulder but getting stronger. Still nowhere close to where I was with them pre-injury, but building.

C. toes to bar - 20 x 3 (rest 45 sec)
First set was slow (57 seconds) but unbroken -- all reps done from a hang and a restarted kip. Second set I tried to get a quick kip going and couldn't string more than a few together. Last set also broken into 10-2-4-4. These need major work.

Took a fifteen minute or so rest, then did the recovery ride:

30 minutes Z1 airdyne
avg rpms around 60-61
minimum rpms 58
calories: 317

1-8-2011: am double

6am: recovery

a. 30 minutes z1 on the airdyne.
First 5 minutes 55-60 rpm, then 60-65 after that.
Calories: 311

b. 10# external rotation and powell raises, 10 each per arm x 3 sets


7am: fight gone bad, the easy version

1 min wall ball 10# 10'
1 min sumo dl high pull 53#
1 min box jumps 20"
1 min push press 45#
1 min row for calories
5 minutes active rest on the airdyne

WB: 30-25-30 = 85
SDHP: 35 - 35 - 35 = 105
BJ: 40 - 35 - 35 = 110
PP: 40 - 39 - 34 = 113
Row: 16 - 15* - 15* = 46
TOTAL: 459

*for these two rounds, rower was off when I started. I rowed 14 cals, added one for the dead time.

Thoughts: First, there should have been some rest between parts one and two of this. But that just wasn't in the cards today. I felt pretty good after -- too good, like I was trying to game the minute sets, like that 25-rep round of wall ball. Just wasn't putting out max effort or even close. Next week, no dogging it.

Part II: Press, Swing, OHS

1-7-2011

a1. push press (rest 3 min)
135 x 3
145 x 2
155 x 1
140 x 3
150 x 2
160 x F,F

a2. 2pd kbs 15 x 6 (rest 3 min)

b. OHS 3 x 3 at 80% effort: 105, 125, 135

Part I: Run

Part one of todays workout was a run: warm-up, intervals, cool-down.

-10 minutes z1 run, snow was just starting
-10 x 1 minute run 90%, 1 minute walking (indoor track)
-10 minute z1 run in big falling snow

First 1 minute run was about 310 m. Tried to maintain 300 per effort, but fell below that after a few sets. Worst runs were about 280m.

PT

Yesterday (1-6-2011) was an off day. It was also my last day of PT. While I feel like I made a lot of progress, I'd gotten so bored and frustrated by the sameness, week after week. Once they found the patch was better than the US for pain management, they stopped doing pretty much everything but that. Like every PT session, yesterday's involved the following exercises:

10 minute arm bike: 5 minutes forward, 5 minutes backward
Green band rows 2 x 15
Green band punches 2 x 15
Green band reverse punches 2 x 15
Blue band external rotations 2 x 30 seconds
Cable machine "clean and press" at 60#, 2 x 15
Cable machine pulldown rows at 80#, 2 x 15
Cable machine chest press, 2 x 20 each side
Ball drop-and-catch 3 x 30 seconds

Then I got the iontophoresis patch. They gave me a green band to keep doing the exercises, which I'll do. More important is keep icing, keep stretching. Strength is coming back.

Deads + Metcon

a. Clean-Grip Deadlift 3,3,3,3,3 (rest 2 min)
#225, 255, 275, 285, 295

b. 3 rounds (2 min rest between)
20 chin-ups
10 burpees
20 box jumps (20")
10 burpees
TIMES:
1:40, 1:56, 2:49

c. trap 3, 8 reps x 3 on the "functional trainer" machine, set around 10.

Thoughts: chin-ups went to hell on the last set. Good to pinpoint the breakdown. Great workout, though.

Skills

1-4-2011

10 minute muscle-up practice.
I was apprehensive, so I spent the first few minutes on assisted m-u practice: thick band, thin band, jumping. Then did a few muscle-ups, all in singles. Tried jumping into rings that were beyond reach; this was too much on the shoulder.

10 minutes, HSPU at the 30 second mark.
First 10 were to an abmat, second 10 were to a half-abmat (hands on 10# plates). This is a big weak area, need to get stronger.

6 x
30 second airdyne sprint
30 second easy pedal
Sprints were at 85+ rpm at first. By the end, in high 70s.

(no rest)
6 x 20 double-unders AFAP, 30 sec rest between sets.
No problems when I start with a single. Tried starting with a double three times: two of those were broken, one unbroken.

Iced shoulder after. Must do this every workout!

Back Squats

1-3-2011

Didn't intend to take two days off but I did; BK was starting a new cycle Monday and I wanted to be on track with the rest of the gym. So this was the Monday workout:

A. Back Squat @ 30X1; 3,3,3,3,3; rest 3 min
165, 195, 215, 215, 205
Dropped for last set, which was crisper than the two prior.

B1. Dips/Push ups x 3
Did one set of 12 bar dips, then went to weighted depth push-ups due to shoulder pain. 10# plate on back, 7 and 10 reps.
B2. Ring rows strict horizontal @ 1010; amrap x 3; rest 2 min.
First set: 12? Second sets with 10# plate, 10 and 10 reps. Not totally confident about those numbers.

C. Toes to bar - 15 x 3; rest 45 sec
This was not good. Only the first set UB, need to trust shoulder to change direction . . .

D . Powell Raise @30X0; 6-8 x3 ; rest 45 sec p/arm
15# was too heavy; went 15 x 6, 10 x 8, 10 x 8.

New Year's Eve

12-31-2010

Warm-up: cleans on the minute
#85-95-105-115-125-135-145-155-165(f)

Workout: 3 rounds
15 power clean, 95#
250m row
10 burpees
TIME: 7:39