weds

Weds 7-17-2013
 tweaked R shoulder on a missed snatch and needed to cut out middle of workout. 

a. snatch max from high blocks: 133, missed at 143 

b. back squat 4-6 x 3 rest 2m: 195x6, 215x6, 235x4

+

12m EMOM of thruster and mu: cut this

+

24m: 20 sec airdyne sprint q4 min, 17-19 cal/set (7 sets total)

amraps with video

Mon 7-15-2013
a really bad day, probably should've arranged to shuffle on/off days to coordinate work and training better. worked monday because of upcoming vacation, got out late, took night call and got paged ten times. lot of stress. also humidity made it hard to keep any effort at 80%. video below.

10 min @ 80%:

2 CJ - 155#

3 MU

10 BJ's - 30" step down

5 rds + 2 c/j

10 min @ 80%:

FW - 25 m - 75#/h

5 HSPU

25 DU's

8 rds + fw/3hspu

10 min @ 80%:

run 100 m shuttle - 25 m out and back x 2

10 kb snatch - 1.5 pd - 5/arm - 5r, then 5L

5 burpees

5 rds + 100m/7 snatch

(rested "as needed" between amraps, generally 5-10 mins)

sun

Sun 7-14-2013

A. snatch balance - 5 sets of 5 - perfect depth, pause at bottom each time for 1 sec DEEP; rest 1 min
95-95-105-105-110depth very good throughout but pause got less stable last reps at 110
B. OHS - build to a tough double in 10 min
195#
+
Row 300 m @ 95%
rest 4 min x 5 - same times/set
first set 1:02, last set 0:59. took a little time off each set -- not sure if I'm dogging it at the beginning, or if it's actually taking me a few sets to get into that 95% range 

Heavy double BS

Sat 7-13-2013

A. BS - build to a tough double 265# 

depth was below parallel but not full depth as it got tough, will focus on this.

B1. wtd chin up - 2-3 x 4; rest 1 min

3 x 28.5 - 31 - 35 - 37.5 next time will start heavier

B2. press @ 12X2; 3-4 x 4; rest 1 min

4 x 85 - 95 - 100 - 102 (2,X)

+

5 rds - each set same speed:

15 wall balls

15 burpees

15 box jumps - 24"

rest 1 min

Set times: 2:01, 1:58, 1:59, 1:54, 1:55

obviously started a touch too slow

back to squatting

Wed 7-10-2013

skill: mu floor work in warm up, free HS work. felt off balance today.

A. BS - 5,4,3,3,3; rest 3 min b/t sets

5 x 205

4 x 225

3 x 235, 245, 250

B. CJ - 75% x 2 emom - 10 min

160# 

surprisingly difficult, trouble with jerk.

+

10 PP - 95#

amrap CTB chin ups 23 then missed one

rest 2 min

+

5 rds for time @ 90%:

30 DU's

8 burpees

time:??? (4:18 need to confirm . . .)

mobility: ?? hamstrings and ?

Thu 7-11-2013

covering a co-worker's call for the evening. got a call mid-workout and this really threw things off. this is something i have to do about once a week for the next 6 weeks.

A. max clean off high blocks (used 10" + 6" stackers + 4" top)

165#

B. squat clean and jerk - build to a 2RM in 12 min

185#. really struggled with jerk -- a few misses before i got this.

C. heavy 1 arm db rows - 4-6/arm x 3; rest 1 min b/t arms - send video

55# x 6 all sets -- that's the heaviest db at the gym besides 100#

D. kbs heavy x 21 unbroken; rest 1 min x 3

70#

Fri 7-12-2013 off.

training in Belfast

Very hot, very humid weekend. Spent Sunday morning on the farm with A. and felt sapped for the pm MAP session. Need to re-prioritize so I can get in fresher, especially on these hot summer days -- still want to get out into the field/garden/etc on the weekends but will shuffle to manage food, water, sun exposure all a little better.

Sun 7-7-2013

15 min row @80% 3611m
rest 5 min
10 min run @90% ~1.2 miles -- up a small hill then back down
rest 5 min
5 min row @100% (for meters) 1312m

mobility: hamstrings

Mon 7-8-2013

"Flight simulator"
5-10…45-50-45…10-5

unbroken double unders 7:24
didn't break at all; maybe took too much rest between the longer sets.

+100 burpees for time 5:40

went out hard, maybe too hard.

mobility: calves, banded dorsiflexion on bar

"helen"

Sat 7-6-2013

skill: free HS, free HSPU

A. Build to a max clean and jerk 205#. missed clean at 210.

video TK

+
21-15-9
Power clean 115#
ring dips

5:38 

really poor focus here -- as soon as it got hard I started taking way too much rest, mentally "straying."

+
"Helen": 3 rds 400m run, 21 kbs 35#, 12 pull-ups

8:08

going to have to run a little faster if i want to break 8min.

mobility: calves (dorsiflex, roll on bar)

new space!

Weds 7-3-2013

skill: mu floor work in warmup

A. Build to a max clean 200#. missed at 205.
video at 200#:

B. Push press x3/Push jerk x2/Split jerk x1; rest 2 min x8 complexes 

115-135-140-145-145-150-155-160(3.1x.1)

+
7 rounds for time:
7 front squat 145#
3 muscle ups

11:05

unbroken once I started each movement but the rests between got very long.

mobility: anterior/lateral hip

Thurs 7-4-2013: first workout in the new space!

Getting the new garage kitted out to train closer to home. Exciting, still some work to do as it's missing some key equipment. 

On the min for 15 min:
20 double unders

1 power snatch 92% 1rm 130# 

big improvement over 2 weeks ago. feet strong, feet not too wide.
+
10-->1 unbroken ladders
KBS 2 pood russian
toes to RINGS (need to hang bar)

5:41

+

Row 500m @85%
rest 1:30
x7

2:01.8, 2:01.6, 2:00.6, 2:00.5, 1:59.4, 1:59.9, 1:56.9Fri 7-5-2013 off

run, cj, rd

Mon 7-1-13

Quick note: I'm being more structured about adding skill work before workout and mobility after. Started doing this in the second half of June. Will start logging it with the rest of training.

skill work: free HSPU into HS walk

For time:
Run 1 mile
30 power clean and jerk 135#
50 ring dips

TIME: 16:36

mobility work: ankles, hips

Tue 7-2-13 off

end of june

Sat 6-29-2013
A. Max clean and jerk 195#
missed clean at 200, then made clean/missed jerk, then missed clean again, cut it.
video:

+
15-12-9-6-2
Power clean 145#
Hand release push ups
6: 23
video:

+
For time:
Airdyne 200 calories
200 wall balls (14#/10')
200 double unders
28:23

Sun 6-30-2013
15 min amrap @80%

Run 400m10 thrusters 45#10 CTB chin ups 4 rds + 200m

(rest 5 min)
10 min amrap @90%

10 box jumps 24" (step down)15 wall balls (16#/10') 6 rds + 2 box jumps

rest 5 min
5 min amrap @100%

Run 400m10 burpees 2 rds

week

Tue 6-25-2013 off

Wed 6-26-2013
A. snatch: max 143#
missed at 148x2
B. push press 1-2 x 9, rest 2m
143(2)-148(2)-153(2)-158(2)-163(1x)-163(1x)-163(1x)-163(1)-163X
+ 
10-8-6-4-2
back squat 70% (185#)
muscle up
10:28
video, later part workout:

I'm not putting myself in a good position to kip out of the bottom of the dip.

Thu 6-27-2013
a note: Thursdays have been really bad lately. I'm covering a coworker so I've been "on call" in the evening -- scheduled to be doing this through August. 

10 min emom:
6 burpees
1 power clean 185#
supposed to be at 95% IRM (about 200#). warmed up to 195 (ugly rep) then tried 6 burpees and 1 pc, missed at 195, stripped 10# off to do 10 sets at 185.
+
20-15-10-5
power clean/jerk 85#
kte
6:59
video last round:

+
row 3 min 85#, rest 3 min x 4
meters: 739-740-760-778

Fri 6-28-2013 off

mwg

Mon 6-24-2013

for time:

airdyne 200 cal

75 deadlift 185#

50 hspu

time: 25:00

so humid in the gym! finished airdyne piece in about 11:30. for comparison, recent 10min ride for max calories: 195. dragged on the deadlift -- broken mostly into chunks of 4-5-6 after the first sets.