stay-home friday

Fri 4-26-2013
Took today off from work. 

A. Squat clean; build to a max 

203#. 

tried 208 once and quit after the first pull -- could feel i was pulling with a rounded back from the start. 

+

10 min amrap:

Clean and jerk 175#

(perform 30 double unders on the top of each minute)

13 reps 

watching the video, my set-up is even worse (back more broken/rounded) than i thought:

rest as needed

100 kipping hspu for time
(perform 1 rope climb on the 90 seconds) started with a rope climb

10:23 

rest as needed

for time:

100 double unders broken into maybe 4 sets

50 kbs 1.5 pood 25-15-10

50 toes to bar very broken, singles by the end

6:21

midweek evenings

Tough work-week -- coworker's maternity leave started, I'm covering some of her patients, it's a steep learning curve. Tried to keep gym sessions focused/efficient to get home at a reasonable hour, but didn't  get in bed "on time." The whole week felt tired, and like my body was still healing from the Saturday pm session -- hamstrings cramping at night.

Tues 4-23-2013
A. Squat snatch off blocks; 2 reps on the min for 10 min @60% 1rm snatch 93#

B. Snatch balance; build to a max 183#

I think I can do a lot better than this. 183# was slow so cut it there. 

+

30 muscle ups for time

(perform 8 pistols on the top of each minute)

9:58 (80 pistols) 

(7 min rest)

+

For time:

10 rope climbs

50 DB thrusters 35#/hand

200 double unders

11:43 

Weds 4-24-2013 
A. Power clean; build to a 5rm TnG

165# missed 4th rep at 175. disappointing after recently 5x 180# and felt like 185 was do-able.

+

3 rounds for time:

10 push jerk 135#

20 CTB chin ups chin ups felt tired, lazy.

6:40 

+

Row 500m HARD

rest 90 seconds

x4

1:42, 1:52, 1:49, 1:50

Thu 4-25-2013 off

back to maine

Sun 4-21-2013
Drove back to Maine, easier drive than the way down traffic-wise but body felt terrible from the chipper afternoon before. Got the the gym around 5 for this pm session:


12 min countdown timer:
-Row 2K done at easy pace, 8:17
-max 1RM snatch in time remaining 143#

went 113-133-143 then missed an attempt at 148# in the last 10 sec. 

on video: not pretty, back never set for first pull, miss pockets and catch weight forward and not in a full-depth squat.

Mon 4-22-2013 off

long chipper

Sat 4-20-2013
In CT, training with Amanda for both sessions. I've grown unaccustomed to training without competitive pressure like that -- should make an effort going forward to find some training buddies who will challenge me like that. 

AM
5 rds for time:
4 DB Power Snatch/arm - 70# - (8 total per round)
5 burpee over box - 20"
shuttle run x 1 - 0/5/10 m

6:15

PM
for time:
100 wall balls pretty sure I did 110, mental focus issue
90 DU's unbroken, felt good about these
80 back extensions 
70 KBS - 1.5 pd should've paced better
60 ghd sit ups hips started to lock up
50 db squat clean - 25#/h very ugly, taxing on body
40 burpees by this point lower back froze up from bad movement earlier
30 PC - 95#
20 squat clean - 95# on my toes in every squat
10 CJ - 95#

37:42

quick CT-NY trip

Fri 4-19-2013
A couple of workouts, a lot of driving. Did the morning session at Stone Coast, then got in the car for the 7 hr trip to CT. Quick stop at BKAthletics for pm session then a drive down to NYC for the night.

AM 
A. build to a max squat clean

205. Missed 215-210-210-210 

+

30 reps for time:

155# squat clean

5:27

PM

for time:

30 S2O - 125#

50 CTB chin ups

30 Cals row

6:19

long wed session

Weds 4-17-2013

A. Squat snatch off blocks; build to a 2rm

128#. better form at 123#.

a miss and a very crappy make here:

http://www.youtube.com/watch?v=G12kGoNCEnY

http://www.youtube.com/watch?v=M8vjeaqWBgM

B. Snatch balance 3x3; rest 2 min

128-138-148#

+
For time:
40 pistols
15 muscle ups
20 pistols
10 muscle ups
10 pistols
5 muscle ups

9:47

video here though i think the clips are pasted in reverse order . . . 

+
12 min amrap:
48 double unders
12 thrusters 95#
2 rope climbs

4 rds+ 35 du

Felt very tired as I was doing these thrusters, but wasn't aware of how ROUNDED my back was during the pull to clean weight up each time -- an old, bad habit, need to focus extra when tired.

Thurs 4-18-2013 off -- shifting to a couple weeks of Fri-Sat-Sun training.

double session outdoors

Mon 4-15-2013

beautiful breezy day, good to get outside for the am and pm sessions.

am: run 3k for time on track 13:42

first run of the season besides the am interval stuff and i felt pretty slow, just kind of heavy in the legs. room to improve.

pm:

5 rounds for time:
Row 500m
10 stone to shoulder

 17:08

used a stone from outside, weight about 65# but awkward. 

Tues 4-16-2013 off

2 x three-part sessions

Sat 4-13-2013
A. Squat snatch gauntlet from regionals 2012:
EMOM 20 du and 1 snatch at 105-115-125-130-135-140-145-150-155-160- - -

155# + 45du (missed one attempt at 160) 

+

(rest 5 min)

+

9-7-5

Squat snatch 115#

Muscle ups

7:55

no misses which was good but still struggle to kip when fatigued. snatches all as singles. 

+

(rest 30 min)

+

20 min amrap:

20 thrusters 95#

20 chin ups

20 burpees

4 rds + 12 thrusters

for comparison, did this at 115# thruster in 1/2012, score was 3 rds + 1 rep.

Sun 4-14-2013

A. TnG power clean; build to a 5rm in 8 min
180# 

[did 5 x 115-135-155-175-185(1X)-180. think i rushed the attempt at 185 . . .]

+

(rest exactly 5 min)
+

5 rounds for time:
5 power snatch 115#
7 hspu14 pistols
8:11

+

(rest 45 min) had a scoop of 'recoverite' in this time to see how that would feel.
+

For time:
5 clean and jerk 135#
5 rope climbs
15 kbs 1.5 pood
15 burpees
25 power snatch 55#
25 ring dips
35 back extensions
35 OH walking lunges 35# plate
8:53

...
Exactly 1 min after completion:
1 min airdyne for calories

30 calories

10-12 april

nice to have a couple of more "aerobic" days.

Weds 4-10-2013 

AM Row 5k fasted out of bed z1 22:34.6 

PM
A. Squat clean; build to a tough single - video tough one 195

B. Squat snatch 2, 2, 1, 1; rest 3 min 115-125-135-145x

 jumped to 145 against better judgement, pull was wild and away from body, not even close

+

Airdyne 

30 seconds @85% avg 78-80rpm

30 seconds @50%

x 20

Thurs 4-11-2013

AM

didn't do workout as programmed, assumed same as last week and did . . . 

10m run z1 - 10 x 30 sec 85%, 30 sec walk - 10m run z1

PM

A. Push jerk 3, 3, 2, 2; rest 3 min 165(3)-175(3)-185(2)-190(X), stripped to 175 after the miss and finished with 2 reps 175

+

5 min amrap @90%

Row 250m

10 kbs 1.5 pood

5 burpees

30 double unders

2 rds + 250m + 2 kbs 

+

(rest 3 min)

5 min amrap @100%

row 200m (did not run though that was rx'd--dark out, door closed, row let me keep intensity higher)

10 wall balls

5 CTB chin ups

3 rds + 75m 

Fri 4-12-2013 off

7-9 april

Sun 4-7-2013

a tough workout, a tough day. felt flat in the morning and on the way to the gym, then got some bad news from some friends. just getting through this session was the goal.

A. PS - 3,3,2,2,1; rest 4 min 115(3)-125(3)-130(1X)-130(X)-125(1)

+
part 1:

for time:

10 PS - 75#

10 PS - 95#

10 PS - 105#

10 PS - 115#

10 PS - 125#

7:21

+

rest 15 min (cut to 12:40 rest)

+

part 2:

for time:

30 ball throws over bar 20# ball over 9 foot bar

100 DU's

50 wall balls - 20# to 10 ft really slow, done in 4s, 3s mostly

100 DU's

30 ghd sit ups

9:59

Mon 4-8-2013

good to move, clear head.

12 min amrap @85%, 8 min x 3:

2 muscle ups

16 pistols

50 meter farmers walk 1.5 pood/hand (had to cut loop short due to others working out in the gym, more like 45m)

 8 rds + 2/16/25m

12 min amrap @85%

12 toes to bar
12 hand release push ups
48 double unders

6 rds + 12/12/25 

350m row really slow

10 wall balls - 14# to 9 ft
15 deadlift 125#

4 rds + 140m

Tues 4-9-2013 off

open 5

 6-Apr
A. Build to a max squat clean and jerk 215# (PR)

[missed one attempt @ clean 220#, then moved on -- pull was good, catch was too lazy and collapsed.]

+

open tester 5: 4 min amrap 15 thrusters 65#, 15 CTB [add 4 min to clock every 90 reps]

158 reps

clean and jerk felt good -- but getting tired by the 220# try. front squat is the big limiting factor.

then the wod -- worked hard but paced pretty well, pull-ups broke down which was inevitable. didn't feel flat, or limited, the way i did last week. glad to be moving on from the open . . . 

3-5 april

Weds 4-3-2013
AM Row 5k fasted out of bed z1 22:38.5

PM

A. TnG squat snatch; 6 reps on the min for 8 min @40-50% 1rm 68#

B. Squat snatch off high blocks; build to a max 140#
C. Front squat 2, 2, 1; rest 3 min 185-205-215
+

For time:
25 muscle ups not great, handful of misses, set of 3, bunch of doubles, mostly singles 6:45 for 1st 25

25 back squat 155#
10 muscle ups
10 back squat 185#

13:23

Thurs 4-4-2013

AM
Run 10 min z1

+
Run 30 seconds @85%, walk 30 seconds
x10
+

run 10 min z1

PM

A. EMOM for 10 min - 8 Tng power clean @40% 1rm 85%
B. Split jerk; build to a 1rm 220 (+ missed one attempt at 225)
C. TnG power snatch; 1 rep on the 15 seconds for 8 min @75% 1rm 105#

+
For time:
100 toes to bar buy in
...
5 rounds for time:
1 legless rope climb

5 parallete hspu (to 45# plate w mat)

10 box jumps 24"
...
100 double under buy out

20:05

Fri 4-5-2013 off

march to april

Sun 3-31-2013

A. Snatch balance; 3 reps on the min for 5 min (light and fast) 95-95-95-105-105
B. TnG power snatch; build to a tough 3 fast (8 min maximum) 95-110-120x3 

[at 130 got 2 reps then paused on ground, cut it. took 5 min total]
+
3 min amrap:

Squat snatch 115# 22 reps

+
(rest 15 min)
3 min amrap:
10 CTB chin ups

10 burpee over box 30" 2 rounds even. 

30" box slow because i was over-cautious.

+

(rest 15 min)
Row 3 min for max meters 846 

(bad drop-off in pace every minute: 1:38.6, 1:47.1, 1:54.9)

Mon 4-1-2013

felt WAY better/fresher than last monday.

12 min amrap @85%, rest 8 min x 3

2 muscle ups

14 pistols

40 meter farmers walk 1.5 pood/hand

9 rds

10 ghd sit ups

10 hand release push ups
40 double unders

8 rds + 10/10

350m row

25 wall balls

15 deadlift 115#

3 rds + 350m/2wb

Tues 4-2-2013 off

open 4

Fri 3-29-2013 off

Sat 3-30-2013

A. build to a max snatch

143#

missed 148 twice then cut it. pull no problem, arm/shoulders collapsing under bar. fatigue from thursday?

+

open test #4

7 min amrap

3-6-9-12-15-etc ascending ladder, clean and jerk 95# and toes to bar

104 reps

disappointing result, left feeling like there was a next level I couldn't push through to.

24-28 march

Sun 3-24-2013
A. Snatch balance; 2 reps on the min for 5 min (light and fast) 93-93-103-103-103
B. TnG power snatch; build to a tough 5 fast (8 min maximum) 123# (took 6 min)
+
3 min amrap:
Power clean and jerk 115# 30 reps

+
(rest 15 min)
For time:

50 CTB chin ups breakdown really early. 
50 burpees 5:45 
+
(rest 15 min)
Airdyne 3 min for max distance 1.0 mi (65 cal)

Mon 3-25-2013

At CF Bangor, MAP session a nice end to a day spent in a long conference. 

12 min amrap @85%, rest 8 min, x 3:

2 muscle ups
10 pistols

30 meter farmers walk 1.5 pood/hand 8 rd + 2mu/8pistol

7 toes to bar
7 hand release push ups

28 double unders 12 rd + 6ttb

350m row
20 wall balls

10 deadlift 115# 4 rd + 50m

Tues 3-26-2013 off

Weds 3-27-2013
AM Row 5k fasted out of bed z1 23:44.6

PM
A. TnG squat snatch; 5 reps on the min for 8 min @40-55% 1rm 73#

B. Squat snatch off high blocks; build to a max 138#
video here: http://www.coachseye.com/Mz3H

C. Front squat 3, 2, 2; rest 3 min 185(3)-195(2)-200(2) knee bothering me.
+
For max reps:
1 min max squat clean 175# 5
1 min muscle ups 5
1 min max squat clean 160# 4
90 sec muscle ups 5
1 min max squat clean 145# 6
2 min muscle ups 7
1 min max squat clean 130# 6
2:30 muscle ups 7

Thurs 3-28-2013
AM
Run 10 min z1 easy
+
Run 30 seconds @85%, walk 30 seconds

x10
+
run 10 min z1

PM again, really tired by 5:30, hard to get going
A. EMOM for 10 min - 7 Tng power clean @45% 1rm 95#
B. Split jerk; build to a 2rm 200# form not great so I cut this instead of trying to go heavier. 

(got 2 then a miss at 205 last week.)

C. TnG power snatch; 1 rep on the 20 seconds for 8 min @85% 1rm 120#

+
5 rounds for time:
10 box jumps 24"

15 GHD sit ups abmat (ghd broken)
20 hspu 

time: 12:06

...
Immediately upon completion
5 rope climbs for time

time: 1:16