Row, DU.

1-30-2012.

am: gymnastics. HSPU off 45# plates, felt good.

pm: 1000m row, 100du, 750row, 75du, 500row, 50du, 250row, 25 du
TIME: 14:03

weekend

1-28-2012 off

1-29-2012
am: nice long warm up with some butterfly, HSPU work
A. quick build to tough snatch balance: 95-135-155-165-175(f)
B. single arm KB clean and jerk 5/arm alternating x 5 min: 94 reps
C. HS walk 20m, 20 sit-ups, rest 1 min x 3

pm: tester
20min amrap: 20 thruster 115, 20 pull-ups, 20 burpee
rds: 3 + 1 rep
thruster brutally heavy. pull-ups broken, butterfly, hand rip, burpees a drag.

midweek training

1-25-2012
am gymnastics: HS walk, HSPU progressions, BMU/HSPU ladder up to 4/2, MU progression

pm
a. HPS singles on minute, up to 115#
b. tng HPS 21, 21, 21 for SPEED rest 2m: 65, 75, 65#
C. BB walk lunge 12 steps rest 2m: 95, 135, 155

1-26-2012
gymnastic warm up: HSPU and MU work
A. 5 x 7 tough tng push jerk, 15 COVP pull-up, rest 4m
1. 125#, 45 sec start to finish
2. 135, 49s
3. 140, 49s
4. 145, 48s
5. 150, 50s
B. 5 x 24 sec row sprint, 2:35 rest
meters: 131, 131, ???, 133, 134
Fun workout with Cam and Vic.

1-27-2012
A. 3 x 10 thrusters 95#, row 90sec 90%, rest 2 min
B. 3 x 10 KBS 70#, 90 sec burpee box jump 20" 90%, rest 2 min
C. 3 x 20 anchored situps, 30 sec FLR, 15 back extensions, rest 1 min
Bad headspace for this workout but got done.

Ladder x 4

1-23-2012
A. BS with chains, 8 sets of 3 rest 1 min. Light.
B. BS tough double in 3 sets: 205, 235(2), 225 -- felt crummy, slow through middle
C. 1-5 unbroken hang squat clean ladder x 4 at 135#: 13.39

1-24-2012: off

Paoli seminar

1-20-2012

am:
a. 1 CGDL/ 2 PC/ 1 SJ rest 1m x 4: 135-145-145-155#
b. clean-grip DL heavy double in 3 sets: 295#
c. 60 bench press at 145# -- 15 sit-ups per break: DNF. Cut it at 30minutes/ 51 reps. (300? situps)

pm: Carl Paoli gymnastics session. so awesome, so much to work on.

1-21-2012: off (wedding!)
1-22-2012: off

Running intervals

1-19-2012
running intervals
10 min z1
8 x 30sec on (90%) 30 easy
4 x 60 sec on 60 easy
2 x 90 sec on 90 easy
7 min cool down

not that cold, weird misty/rainy weather

back at it

1-17-2012 off

1-18-2012
am gymnastics. getting that gymnastic kip but my hand keeps splitting and bleeding.
pm oly/strength session:
a. psx1 ohsx3 rest 1 min x 3 @80%: 115-115-115
b. ohs 41x1 tempo 6,4,2 rest 5: 115 - 155(1F)145(4)-165(F) notes: cold, what a mess.
c. 1-12 ub ctb ladder: 6:44 took too slow out of the gate but didn't miss a rep

January catch up

Jan 3

PM
3 sets;
8 tough TnG DL 235#
Airdyne 20 sec max effort rpms 96-92-92
rest 3:30
+
3 sets:
8 tough Hang Power Snatch 85-85-95 (grip problems because thumb still hurts)
Drag Sled moderate load for 20 sec max effort 2x 45# plate on sled
rest 3:30
+
3 sets:
10 tough KBS 70# kb
10 burpees AFAHP
run 150 m @ 95% out 75m and back, really cold out, lungs hurt, legs felt cold.
rest 3:30 set times for this all around 1:15

Jan 4
Mobility 45 min:
warm up-- 30 sec row, 5 handwalk, 5 pvc ohs repeat x 5 min
tissue work: roll psoas on ball x 6 mins
3 minute cruise pace active ROM amrap: light kbs, light sdhp, toes-thru-rings
5 minutes active stretching: WGS, leg swings, rolling V, iron cross, scorpion, etc
anterior hip stretch (deep) on wall 4 min/side
3 minutes cruise pace active ROM: OH walking lunge (pvc), slow GHDs, back ext
tissue work: calves on barbell, 5 min/side
hit some muscle up singles to finish, felt good.

Jan 5
AM
A. OHS - 5 sets of 3 @ 70% effort; rest 90 sec - work on depth
warmed up with 3 x 75, 95, 115. Then 3 x 135, 135. Back hurt, backed off to 115 x 3.


Jan 6
(PM 300 FY)
skipped workout to rest my back.

Jan 7
AM
A. Snatch - doubles @ 90% effort; 5 sec max on ground; rest 1 min x 3
115 - 120 - 125
B. Snatch Balance - 2 x 2 @ 80%, 2 x 2 @ 90%; rest 2 min b/t sets
125 - 135 - 145 - 155
C1. Standing Press @ 12X2; 3-4 x 3; rest 2 min
4 x 85, 4 x 95, 3 x 100
C2. Pronated Medium Grip Chin Ups weighted @ 22X0; 2-3 x 3; rest 2 min
3 x 35, 3 x 44 (lost tempo last rep), 2 x 44
D. DB back ext's @ 4022; 5-8 x 3; rest 2 min
skipped this part -- tried it but it was causing back pain/numbness.

PM
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
TIME 10:27.
felt horrible before i started this -- kind of nauseous/sick. thought i was going to throw up after the first few GHDs but it went ok. missed a couple reps MU. also rings were a disaster, had to fix them 5+ times.

Jan 8
Team mobility session @ 10am
45 mins mobility

Jan 9
5.30 AM and 11am
Gymnastics: handstand stuff, got gymnastic kip a couple times

PM
Airdyne:
5 min warm up @ Z1
20 sec max effort
Rest 2:00 walking off bike x 5
(rest 5 min off bike)
20 sec max effort
Rest 2:00 walking off bike x 5
5 min Z1 cool down spin
This workout left me completely exhausted. First sets RPMs ~98 then 95-96. Set 6 dropped to 93, then back up to 95-96.

Jan 10
A. Power Snatch; 5,3,2,5,3,2; rest 3 min - only 2nd wave tough
105- 110- 115- 110(4)- 120- 130(1)
B. 5 TnG clean and jerk at top of minute for 5 minutes - add weight per set. This is tough work
105 - 120 - 130 - 135 (broke, 3/1/1) - 140 (broke, 2/1/1/1)
could not add weight and also go TnG all sets --- broke last 2 sets as noted above
C. 75 TTB for time - NO RIPS
4:58
this was awful, slow -- wore gloves because i ripped my hands in gymnastics the day before. first set of 13, then 5 reps, then small change the rest of the way.

Jan 11
Team mobility session 5.30PM
45 mins
I like these mobility sessions on rest days.

Jan 12
A. Back Squat - 3,3,3,3,3,3; rest 1 min - tough per set, minimal jumps in weight
3x 195-205-215-220-225-230(2)
B. Weighted Chin Ups @ 31X0; 2-3 x 4; rest 2 min
3x 35, 3 x 44, 2 x 49, 2 x 49
C1. 1 Rope Climb leg less; rest 10 sec
C2. Heavy Sand Bag Walking Lunge over 1 shoulder - 16 steps; rest 2 min x 3
started rope climbs from seated on floor. i get to just shy of the top of rope and can't touch the top. sandbag really heavy.

Jan 13
OFF

Jan 14
Construction series #3
c&j/mu workout: 6:29
2K row: 7:38.9 (very slow for me)
double unders: 127 reps
kb snatch/burpee: 5:36 (I think I should have pushed harder this workout, maybe dogged it a bit because I knew I was ahead of the pack, this was lazy)
12 min amrap: 15rd + 6 reps

Jan 15th
Mobility session x 45 mins


Jan 16th
Gymnastics -skill handstand walking, bar work
+
30 min Mobility

Jan 2

1-2-2012

11am: gymnastics work
bar mu, hspu and hs holds, big trampoline

5pm:
PM
A. Front Squat - 3,3,2,2,1,1; rest 6 min - GO BIG. 190(3),200(3),205(1,F),205(2nd rep got spot),215(F),210(F)
B. Pronated Chin Ups Strict - 1/3 BWT amrap @ 2010 x 3; rest 2 min: 53#x1, 49#x2, 49#x2 (bw=150)
+
3 rounds for time:
Row 250 m
25 push ups
Row 250 m
20 chin ups TIME: 11:41, bad breakdown on push- and especially pull-ups

2d half December

13th
part 1:
A. Power Snatch - 2 x 2 @ 80%; rest 2 min 105-115#
B. Power Snatch - 2 x 2 @ 90%; rest 3 min 120-120#
C. KB Snatch - build to a tough 5-10 per arm; rest as needed built to 53# x 8 per arm
D. HS Walk - 50 m; rest 1 min x 4 ONLY DID 1 x 50m HS WALK. This took about 5:15 to complete.

rest 6+ hours
part 2:
3 sets @ 97%:
Row 1200 m 1. 4:22 2. 4:28 3. 4:37
rest 8 min b/t sets

14th
90 min hike light load - devil's den in wilton, cut short due to darkness falling

15th
part 1:
1 set @ 97%:
Row 1K TIME: 3:31.4
Neither pleased nor displeased with this. Maybe a bit displeased as I didn't hit target of 3:30, would've needed to row a bit harder on the front end to make that happen.

rest 2+ hours
part 2:
9,6,3 rep rounds for time:
Squat Clean - 135#
HSPU
TIME: 4:14
rest 2+ hours
Part 3;
3 min for max reps:
burpee jumping chin ups - 8 foot bar
REPS: 37? (forgot to write down at the time)

16th OFF

17th TRAVELED, TOOK DAY OFF.

18th: Random gym in MI. Pull-ups on cable machine, grip odd and no chalk, I managed the first set unbroken but couldn't hang on after that. Discouraging workout.
A1. Front Squat @ 30X0; 2-3 x 5; rest 20 sec 185x3, 195x2, 195x1, 190x3, 195x1
A2. 25 unbroken chin ups; rest 6 min x 5 25 unbroken, then 20, 15, 15, 10

19th
A. for reps
1 min burpees 28 burpees
2 min KBS, 53# 45 kbs
3 min double unders 155 du
(treated that almost like a warm-up, then went right into OHS with class)

B. OHS singles, rest as needed: 135 - 165F - 165 - 175 - 185F - 185(PR) (tried heavier but missed jerk at 190)

C. 21-15-9 of SDHP and OHS at 65# TIME: 2:17
Did this workout 3/14/11 in 2:15 but legs were probably a bit fresher for that one.

PM: traveled back home to CT

20th off

21st:
A. clean 3,2,1,3,2,1 155, 170, 180, 175(2), 185(F), 185
B1. Wtd Dips @ 30X1; 3-4 x 4; rest 3 min 10. 15, 20, 26.5 x 4
B2. Chin Ups pronated medium grip @ 22X0; 2-3 x 4; rest 3 min these were hard, 35x2, 26.5x3, 29x2, 29x2
Bad decision: I went straight into part 2 (wall ball and chin-up tester) with only a few minutes rest. Jammed thumb 2d round, cut it. Low point.

22nd
am: did running intervals instead of swimming. ran 1 minute at 80%, 1 min walk rest x 10.
pm: skipped the "unbroken" workout.

23rd OFF

24th
part 1:
AMRAP in 5 min @ 97%:
10 Double Unders
5 ring dips
5 R arm KB snatch tough 53#
5 L arm KB snatch tough
4 rds + 10/5/5 reps.
KBSn were toughest part of this by far.

rest 2+ hours (rested 1)

part 2: for time @ 97%:
10 clean and jerk - 145#
Row 250 m
10 clean and jerk - 125#
Row 250 m
10 clean and jerk - 105#
TIME: 6:34
paced the rows way too hard. a few seconds slower would have saved a lot of energy for the cleans, 2d set espec.

rest 2+ hours (rested 1)

part 3:
21,15,9 rep rounds for time @ 97%:
OHS - 65#
Burpees
TIME: 3:20

25th
short hike with family

26th
programmed as an off day, took a very easy pace 5 mile run to get out of the house.
also 5k walk, slow pace.

27TH
at the local gym in VT, so modified slightly for space, equipment etc
A. Power Snatch x 1/Snatch x 1; rest 90 sec x 5 subbed PS + OHS x 2 x 5: 2reps x 75, 85, 95, 105, 115(1, lost grip)
B. Snatch Balance - build to a tough single with a deep catch in a few sets; rest as needed built to 135#
snatch work limited -- thumb still painful, also afraid to miss a lift in this gym
C. KB Clean and Jerk - 5/arm; no rest b/t arms; 1 min b/t sets x 3 subbed DB clean and jerk: 5/arm at 45-55-65#
D. Row Sprints - 30 sec max effort; rest 2 min x 4 meters rowed: 157, 157, 161, 162

28th
no gym access, took 90min hike

29th made up workout programmed for 28th
4 sets:
50 m accels from push up position (did not time)
walk rest 3 min
+
4 sets @ 97-100%:
5 TnG Dead Lift tough 235-255-255-265
Airdyne 20 sec @ max effort rpms 91-92 all sets
rest 5 min

30th made up workout from 29th (should have been off day)
A. Split Jerk Cluster off rack - 1.1.1.1 x 3; rest 4 min 170, 175, 180 (missed 2d lift, hit 3,4)
B. Hang Power Clean x 1/Front Squat x 2/Push Press x 2; rest 90 sec x 3 135, 150, 155 (missed 2d pp)
C. 10 CTB chin ups AFAP; rest 2 min x 3 ~15 sec per set
D. AMRAP DU's in 1 min; rest 1 min x 4 90, 82, 82, 81

31st
In 25 min
Find a 1RM Power Snatch 135#
+
Find a Max reps chest to bar chin ups 1 attempt 28 reps

pm: 'Lil liz'
15-10-5
Squat clean 95#
Ring dips
TIME: 2:49
big improvement, last time in 3:36

1st
OFF

2d week december

6th: MAP session, 5 min amraps at 80% (need to find details!!)

7th
PM
Gymnastics: in the parkour room, bar muscle ups mostly

8th
OFF

9th
AM. SKIPPED WORKOUT. Warmed up only, took day OFF.

10th
OPT -2
power snatch 60kg + 25 ctb pull ups = 85
little lizzie (15-10-5 95# clean and ring dips): 3:36
27 minutes for 5k row and max burpees: row in 20:32, 94 burpees

11th
45 min Z1 row flush

12th OFF