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
Friday, August 19, 2011
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.
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.
Wednesday, August 17, 2011
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
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
Tuesday, August 16, 2011
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)
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)
Monday, August 15, 2011
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.
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
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
Wednesday, August 10, 2011
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%
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%
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