6/3
5 min z1 run
+
5 x
3 min run hard
3 min run easy
+
5 min z1 run
40 min running total, 4.5 miles.
6/4 totally off
Tuesday, June 5, 2012
Saturday, June 2, 2012
back to training
monday after regionals: 20 min jog in belfast, me
tuesday-thursday off
fri 6/1
am.
5 min Airdyne for cals: 107
4 min max push-ups: 78
3 min max DU: 120
2 min max burpee: 26
1 min max pull-up: 19
pm.
warm-up: 5m TGU
10m build to 3 rep DL: 325#
+
5 rds:
5 MU
10power clean 95#
15 kbs 53#
13:32
sat 6/2
am. Oly work with Gary Valentine.
snatch up to 132, missed 143. sets of 5 from hang at 98, 110#.
split jerk: triples up to 165#, X11 at 175#. finished with some behind-the-neck split jerks.
pm. row 10 mins for cals: 178
tuesday-thursday off
fri 6/1
am.
5 min Airdyne for cals: 107
4 min max push-ups: 78
3 min max DU: 120
2 min max burpee: 26
1 min max pull-up: 19
pm.
warm-up: 5m TGU
10m build to 3 rep DL: 325#
+
5 rds:
5 MU
10power clean 95#
15 kbs 53#
13:32
sat 6/2
am. Oly work with Gary Valentine.
snatch up to 132, missed 143. sets of 5 from hang at 98, 110#.
split jerk: triples up to 165#, X11 at 175#. finished with some behind-the-neck split jerks.
pm. row 10 mins for cals: 178
regionals 2012
friday 5-25-2012
1.diane
21-15-9 deadlift 155# hspu
3:29
2. 2k row - 50 pistols - 30 hpc 135#
13:11?
saturday 5-26-2012
3. 4 rds: 10 db snatch 70# - sprint
4:41
4. 50 squats 95# - 40 pullups - 30 overhead - 50 FS 65# - 40 pull-ups - 30 oh - 50 ohs #45 - 40 pull-ups - 30 oh
DNF -- 21 reps to go at 22m cap
sunday 5-27-2012
5. snatch ladder: 20 DU and snatch q min. Hit 140, missed 145, +13? du.
6. 3x(7 dl 225, 7 mu), 3x(21 wallball, 21 ttb), farmers walk, 28 burpee box jumps . . .
DNF. Finished 13 reps by 17min time cap.
1.diane
21-15-9 deadlift 155# hspu
3:29
2. 2k row - 50 pistols - 30 hpc 135#
13:11?
saturday 5-26-2012
3. 4 rds: 10 db snatch 70# - sprint
4:41
4. 50 squats 95# - 40 pullups - 30 overhead - 50 FS 65# - 40 pull-ups - 30 oh - 50 ohs #45 - 40 pull-ups - 30 oh
DNF -- 21 reps to go at 22m cap
sunday 5-27-2012
5. snatch ladder: 20 DU and snatch q min. Hit 140, missed 145, +13? du.
6. 3x(7 dl 225, 7 mu), 3x(21 wallball, 21 ttb), farmers walk, 28 burpee box jumps . . .
DNF. Finished 13 reps by 17min time cap.
taper to regionals
5-22-2012
A. 3 x 5 HPC at 135# (3m rest)
B. 2 min 90% airdyne 84 rpm --> 77 rpm
5-23-2012
warm up: 5m airdyne, 5 min dynamic/mobility
snatch tech light
10 min DU and visualize
21 HSPU
30 min mobility
5-24-2012 off
A. 3 x 5 HPC at 135# (3m rest)
B. 2 min 90% airdyne 84 rpm --> 77 rpm
5-23-2012
warm up: 5m airdyne, 5 min dynamic/mobility
snatch tech light
10 min DU and visualize
21 HSPU
30 min mobility
5-24-2012 off
5-20-12
3 min on 2 min rest:
1. 3 muscle ups 200m run - 3 rd, 3 mu/60m
2. 10 hspu 10 walk lunge 15 pull-ups - 2 +10/10
3. 200m row 8 pistols - 2 + 100m
4. 2 muscle ups 2 shuttles gym - 4 + 2 mu
5. 1 muscle up 5 hspu 20 sec airdyne - 4 + 1/5
5-21-2012 off (graduated)
1. 3 muscle ups 200m run - 3 rd, 3 mu/60m
2. 10 hspu 10 walk lunge 15 pull-ups - 2 +10/10
3. 200m row 8 pistols - 2 + 100m
4. 2 muscle ups 2 shuttles gym - 4 + 2 mu
5. 1 muscle up 5 hspu 20 sec airdyne - 4 + 1/5
5-21-2012 off (graduated)
5-19-12
5-19-2012
4 rds
10 DB snatch 50#
Sprint
3:30
went at 50# not game weight r/t soreness from deads day prior.
4 rds
10 DB snatch 50#
Sprint
3:30
went at 50# not game weight r/t soreness from deads day prior.
5-18-12
5-17-2012 off
5-18-2012
a. build to heavy 2 rep DL: 305-315-325-335-345
b. tnG DL 10-8-6 rest 90 sec: 245-255-265
c. mu on the minute: 6-3-3-3-2x-2x-1
5-18-2012
a. build to heavy 2 rep DL: 305-315-325-335-345
b. tnG DL 10-8-6 rest 90 sec: 245-255-265
c. mu on the minute: 6-3-3-3-2x-2x-1
5-16-12
5-16-12
warmup
MU work: 5x-5x
then MU q30sec: 2-2-2-2-2-2-2-1x-1-1
3 x airdyne 15 sec on 2:30 off: 106-103-105 rpm
then
3 x row 15 sec 2:30 off: 402-414-443 watts
50 pistols for time 1:37
warmup
MU work: 5x-5x
then MU q30sec: 2-2-2-2-2-2-2-1x-1-1
3 x airdyne 15 sec on 2:30 off: 106-103-105 rpm
then
3 x row 15 sec 2:30 off: 402-414-443 watts
50 pistols for time 1:37
5-15-12
5-14-12 off
5-15-12
snatch: 123-133-138x-138-133x-133-123-123
build heavy single HPC: 198
3 sets 5 hpc (rest 3 min bw): 178-178-153
6 rds 8ub HSPU for time. CUT after rd 4.
5-15-12
snatch: 123-133-138x-138-133x-133-123-123
build heavy single HPC: 198
3 sets 5 hpc (rest 3 min bw): 178-178-153
6 rds 8ub HSPU for time. CUT after rd 4.
london and home
record-keeping pretty poor. things written on scraps, here's what i've got:
5/3 ?
5/4 arrived london midday, 20min easy run to flush out the legs.
5/5
quick/rushed warmup
fran (30kg): 2:40
20min rest
not-quite-diane*: 3:06
(21 dl @71kg - 18 hspu UB - 15 dl - 12 hspu 8/4- 9 dl - 6 hspu 5X/1)
walk/run back to hotel
fran was not rushed at all but that is a PR. not sure it would have been repeatable
last sunday (may 6th): crammed double session into one long session because of limited gym hours
A. 8 min to max snatch: 65kg (143#), did not attempt heavier
rest 2 min
B. 8 min amrap snatch at 55kg (121#): 27 reps
rest 10 mins
C. 9 min at 90%, 5 min rest:
1. 10 ohs (44#) - 8 pull-up - 6 push press (44#) - 4 burpee: 7rds + 3 ohs
2. 250m row - 7 hspu: 5 rds + 250m/1hspu
3. 30 du - 7 ttb - 10 walk lunge: 8 rds + 30 du
4. 200m row - 6 pistols - 6 hspu: 5 rds + 200m
5. CUT THIS 3 min in. started amrap of MU, HSPU, burpee box jump, du, cut after missed MUx2, not aerobic.
monday may 7th, tuesday may 8th: off. long walk monday, long soak tuesday then travel home.
wednesday may 9th:
A. snatch complex: 1 HPS - 1 HSS - Snatch - 2 Snatch Bal, rest 90 sec: 63-73-83-93-103X-103-113-123-128
did way more reps than i meant to here but last set felt very good after struggling at lighter weights.
B. 7 deadlift 225#, amrap MU (rest 3:30) x 3
1. 45 sec / 5 MU
2. 40 sec / 4 MU
3. 38 sec / 3X MU
(rest 5 min)
C. 10 deadlift 185#, amrap fast HSPU (rest 3:30) x 3
1. 36 sec / 10 hspu (fell off wall)
2. 45 sec / 16 hspu
3. 50 sec / 20 hspu
thur may 10: off, planned to train but felt exhausted. in retrospect, great decision to take day off, hit weekend fresh.
friday may 11:
am: WOD 5 - DU & snatch ladder: hit 140 missed 145
afterward (off clock) hit 145, missed 150 narrowly, good pull but soft OH position in landing
pm: WOD 6: 21:11.
within 17 min cap got to 23 burpee BJ in. adjusted time would've been 17:09. ttb ugly.
saturday may 12:
am: 15 min flush run, easy pace
pm:
warm up: 5 min HS walk practice, not feeling so sharp on my hands.
A. 3 hpc + 3 push jerk, moderate weight, rest 90 sec x 4: 115-135-135-145#
B. Lactic Endurance Sets:
1. 3 rounds for time: 10 db snatch 70# - 100m run 3:37
(rest 10 min)
2. 3 rounds for time: 10 ohs 65# - 20 pull-ups 3:26
(rest 10 min)
3. 3 rounds for time: 10 hspu - 200m row 3:57
generally a good session. some pull-up breakdown was only slowdown: did first set 20ub then 10-5-5 then 7-5-4-2-2. also for db snatch need to think more about good body position, chest up/no hunching.
sunday may 13:
MAP session - 10 min @ 85%, 5 min rest:
5 x 10min at 85%, rest 5min
1. 200m run + 2 mu: 7 rds + 50m run
2. 250m row + 6 pistols: 6 rds + 250m/2 pistols
3. 10 hspu + 10 pull-ups + 10 ghd: 6 rds + 4 hspu
4. 30 sec airdyne + 7 ttb + 7 wb (10#, 10'):8 rds + 5 sec airdyne. RPM mid-60s throughout.
5. 1 mu + 5 hspu + 100m run: 8 rds
very pleased with this session. lot of volume (104 hspu total), just about everything unbroken and no missed reps. actually, had to redo 2 pistols (lost control standing up, both L leg). and last set of TTB lost rhythm but still strung without dropping from bar.
5/3 ?
5/4 arrived london midday, 20min easy run to flush out the legs.
5/5
quick/rushed warmup
fran (30kg): 2:40
20min rest
not-quite-diane*: 3:06
(21 dl @71kg - 18 hspu UB - 15 dl - 12 hspu 8/4- 9 dl - 6 hspu 5X/1)
walk/run back to hotel
fran was not rushed at all but that is a PR. not sure it would have been repeatable
last sunday (may 6th): crammed double session into one long session because of limited gym hours
A. 8 min to max snatch: 65kg (143#), did not attempt heavier
rest 2 min
B. 8 min amrap snatch at 55kg (121#): 27 reps
rest 10 mins
C. 9 min at 90%, 5 min rest:
1. 10 ohs (44#) - 8 pull-up - 6 push press (44#) - 4 burpee: 7rds + 3 ohs
2. 250m row - 7 hspu: 5 rds + 250m/1hspu
3. 30 du - 7 ttb - 10 walk lunge: 8 rds + 30 du
4. 200m row - 6 pistols - 6 hspu: 5 rds + 200m
5. CUT THIS 3 min in. started amrap of MU, HSPU, burpee box jump, du, cut after missed MUx2, not aerobic.
monday may 7th, tuesday may 8th: off. long walk monday, long soak tuesday then travel home.
wednesday may 9th:
A. snatch complex: 1 HPS - 1 HSS - Snatch - 2 Snatch Bal, rest 90 sec: 63-73-83-93-103X-103-113-123-128
did way more reps than i meant to here but last set felt very good after struggling at lighter weights.
B. 7 deadlift 225#, amrap MU (rest 3:30) x 3
1. 45 sec / 5 MU
2. 40 sec / 4 MU
3. 38 sec / 3X MU
(rest 5 min)
C. 10 deadlift 185#, amrap fast HSPU (rest 3:30) x 3
1. 36 sec / 10 hspu (fell off wall)
2. 45 sec / 16 hspu
3. 50 sec / 20 hspu
thur may 10: off, planned to train but felt exhausted. in retrospect, great decision to take day off, hit weekend fresh.
friday may 11:
am: WOD 5 - DU & snatch ladder: hit 140 missed 145
afterward (off clock) hit 145, missed 150 narrowly, good pull but soft OH position in landing
pm: WOD 6: 21:11.
within 17 min cap got to 23 burpee BJ in. adjusted time would've been 17:09. ttb ugly.
saturday may 12:
am: 15 min flush run, easy pace
pm:
warm up: 5 min HS walk practice, not feeling so sharp on my hands.
A. 3 hpc + 3 push jerk, moderate weight, rest 90 sec x 4: 115-135-135-145#
B. Lactic Endurance Sets:
1. 3 rounds for time: 10 db snatch 70# - 100m run 3:37
(rest 10 min)
2. 3 rounds for time: 10 ohs 65# - 20 pull-ups 3:26
(rest 10 min)
3. 3 rounds for time: 10 hspu - 200m row 3:57
generally a good session. some pull-up breakdown was only slowdown: did first set 20ub then 10-5-5 then 7-5-4-2-2. also for db snatch need to think more about good body position, chest up/no hunching.
sunday may 13:
MAP session - 10 min @ 85%, 5 min rest:
5 x 10min at 85%, rest 5min
1. 200m run + 2 mu: 7 rds + 50m run
2. 250m row + 6 pistols: 6 rds + 250m/2 pistols
3. 10 hspu + 10 pull-ups + 10 ghd: 6 rds + 4 hspu
4. 30 sec airdyne + 7 ttb + 7 wb (10#, 10'):8 rds + 5 sec airdyne. RPM mid-60s throughout.
5. 1 mu + 5 hspu + 100m run: 8 rds
very pleased with this session. lot of volume (104 hspu total), just about everything unbroken and no missed reps. actually, had to redo 2 pistols (lost control standing up, both L leg). and last set of TTB lost rhythm but still strung without dropping from bar.
29 april to 2 may
sunday 4-29 Regionals workout #4
TIME: 18:46
big breakdown was the last set pull-ups. need to take the back and front squats a little faster to gain some time on the front end. will work in big pull-up volume over next two weeks.
monday 4-30 airdyne flush
5 min z1 - 10 min x 30s 75rpm/ 30s 48rpm - 3 min walk - 10 min x 30s 75rpm/ 30s 48rpm - 5 min cooldown
tuesday 5-1 MAP session -- 8 min 90% 5 min walk-rest:
1. 250m row - 7 hspu: 5 rounds. rowed 300m first two rounds, not really thinking.
2. 20 OH walking lunge (25# plate) - 3 MU - 30 du. 4 rounds but only hit 3-2x-1x-1x muscle-ups.
3. 10 burpee-box jump 28" - 50' farmers walk 70#/hand - 1 rope climb: 4 rounds + 2 bbj
4. 10 TTB - 10 WB (15#,10') - 10 pistols: 3 rounds + 10/10/3 reps. pistols really terrible. in fact, whole thing felt fatigued, not MAP-enough.
5. 1 MU - 5 HSPU - 30 sec airdyne: 5 rounds + 1/5 and 5 seconds Airdyne. best set, quick/aggressive gymnastics with uptempo airdyne and good breathing.
wednesday 5-2 AM:
A. snatch complex: 1 hang power snatch - 1 hang squat snatch - 1 snatch - 3 snatch balance.
90 sec rest between. Start at 53, add 10# until one set feels tough. Super clean, hit pockets and pause in hole every time.
53-62-73-83-93-103-113
B. 7 deadlift at 225#, 3 muscle-ups, rest 3 min x 6
Seconds per set: 31, 30, 32, 32, 31, 34* last set failed 3rd MU attempted.
eager to test this workout for real and see how grip holds up.
TIME: 18:46
big breakdown was the last set pull-ups. need to take the back and front squats a little faster to gain some time on the front end. will work in big pull-up volume over next two weeks.
monday 4-30 airdyne flush
5 min z1 - 10 min x 30s 75rpm/ 30s 48rpm - 3 min walk - 10 min x 30s 75rpm/ 30s 48rpm - 5 min cooldown
tuesday 5-1 MAP session -- 8 min 90% 5 min walk-rest:
1. 250m row - 7 hspu: 5 rounds. rowed 300m first two rounds, not really thinking.
2. 20 OH walking lunge (25# plate) - 3 MU - 30 du. 4 rounds but only hit 3-2x-1x-1x muscle-ups.
3. 10 burpee-box jump 28" - 50' farmers walk 70#/hand - 1 rope climb: 4 rounds + 2 bbj
4. 10 TTB - 10 WB (15#,10') - 10 pistols: 3 rounds + 10/10/3 reps. pistols really terrible. in fact, whole thing felt fatigued, not MAP-enough.
5. 1 MU - 5 HSPU - 30 sec airdyne: 5 rounds + 1/5 and 5 seconds Airdyne. best set, quick/aggressive gymnastics with uptempo airdyne and good breathing.
wednesday 5-2 AM:
A. snatch complex: 1 hang power snatch - 1 hang squat snatch - 1 snatch - 3 snatch balance.
90 sec rest between. Start at 53, add 10# until one set feels tough. Super clean, hit pockets and pause in hole every time.
53-62-73-83-93-103-113
B. 7 deadlift at 225#, 3 muscle-ups, rest 3 min x 6
Seconds per set: 31, 30, 32, 32, 31, 34* last set failed 3rd MU attempted.
eager to test this workout for real and see how grip holds up.
21-23 april
Saturday 21 Apr
1. diane: 3:58
may need to break HSPU into shorter QUICKER sets and see how that goes.
2. 2k row - 50 pistols - 30 hpc 135#: 13:55
pistols need work as always.
Sunday 22 Apr
pm only: 30 min rowing flush session, 6087m rowed
10 min z1
4 x 15 sec tough 15 sec easy
3 x 20 sec tough 20 sec easy
2 x 30 sec tough 30 sec easy
3 x 20 sec tough 20 sec easy
4 x 15 sec tough 15 sec easy
10 min cooldown
Monday 23 Apr
6 minutes work at 90%, 3 min walk rest:
1. airdyne for calories: 118 cal
2. 200m run - 3 muscle ups: 4 rds all MU in triples.
3. 12 back squats 95# - 10 pull-ups - 8 push press 95#: 3 rds + 12/10/4 reps
4. 10 TTB - 10 WB - 1 rope climb: 4 rds + 4 reps
5. 10 deadlift 135# - 10 KBS 35# - 5 HSPU: 4 rds + 3 reps. deadlifts/kbs felt horrible. hspu relatively quick.
6. row for meters: 1414m (2:07.3 pace)
finished session with 3 muscle-ups just to feel how that feels when very tired. missed the first then hit 3 singles, 30 sec between.
1. diane: 3:58
may need to break HSPU into shorter QUICKER sets and see how that goes.
2. 2k row - 50 pistols - 30 hpc 135#: 13:55
pistols need work as always.
Sunday 22 Apr
pm only: 30 min rowing flush session, 6087m rowed
10 min z1
4 x 15 sec tough 15 sec easy
3 x 20 sec tough 20 sec easy
2 x 30 sec tough 30 sec easy
3 x 20 sec tough 20 sec easy
4 x 15 sec tough 15 sec easy
10 min cooldown
Monday 23 Apr
6 minutes work at 90%, 3 min walk rest:
1. airdyne for calories: 118 cal
2. 200m run - 3 muscle ups: 4 rds all MU in triples.
3. 12 back squats 95# - 10 pull-ups - 8 push press 95#: 3 rds + 12/10/4 reps
4. 10 TTB - 10 WB - 1 rope climb: 4 rds + 4 reps
5. 10 deadlift 135# - 10 KBS 35# - 5 HSPU: 4 rds + 3 reps. deadlifts/kbs felt horrible. hspu relatively quick.
6. row for meters: 1414m (2:07.3 pace)
finished session with 3 muscle-ups just to feel how that feels when very tired. missed the first then hit 3 singles, 30 sec between.
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