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)