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.
Sunday, February 27, 2011
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.
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.
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.
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.
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.
Saturday, February 19, 2011
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
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, February 18, 2011
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).
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.
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.
Thursday, February 17, 2011
"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.
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!
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, February 14, 2011
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.
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.
Saturday, February 12, 2011
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
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.
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.
Friday, February 11, 2011
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.
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.
Thursday, February 10, 2011
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.
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.
Tuesday, February 8, 2011
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.
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, February 7, 2011
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.
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
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.
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.
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.
Wednesday, February 2, 2011
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).
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).
Tuesday, February 1, 2011
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.
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.
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