time off

taking a block of time off, probably 2 weeks.
monday - friday gardened, rested, went to work.
saturday june 7th started neera cleanse. on day 3 of that now -- going worse than ever before but i think i'm in the easy part. think i will go until weds (5d).
regionals was actually fun, for the first time in a couple years. think this was a result of, rather than despite, the poor result. nothing to lose, doing this because i like it. but came away motivated to succeed at it next year.
top three things to improve -- gymnastics and oly tech, as always, and for the mental game, need to compete during the year. can't go regionals to regionals without a competition, which is what i did this past year. so in the year ahead at least 2 serious competitions.

regionals 2014

friday
1. 3 attempts max hang squat snatch 0
150x-x-x
felt great in practice at 150, 155, depth shaky at 160 so i opened at 150. couldn't channel nervous energy, all 3 lifts kind of crazy and caught above parallel

2. max HS walk 120'
made one lap of track, fell early into 2d attempt

3. 3 rounds for time: 50 pistols, 7 mu, 10 hpc 115# 10:06

saturday
4. 21-15-9-6-3 strict hspu, fs 120#, burpee over bar 16:07

5. 10 rds: 14' legless rope climb, run 8:07

sunday
6. for time: 50c row, 50 bj-over 18", 50 dl 125#, 50 wb 14#/10', 50 rd, 50 wb, 50 dl, 50 bjo, 50c row
dnf -- 27 reps 2d bj in 21 min time cap

7. 64 pull-ups, 8 ohs 135# 3:17
slower than practice, didn't handle weight well

**not sure about all the seconds on event times, going from memory

5-28

Wed 5-28-2014

taper day

a. bs at 20x1 to 275#

b. 3 x 10 pullup emom

c. 4 round run/ rope climb

Thu 5-29-2014 off/travel

5-26

Mon 5-26-2014

AM
AD 3 min @ Z1
+
AD 30 sec @ 90% are
walk rest 30 sec x 10
rest 4 min
AD 1 min @ tough effort
rest walk 5 min x 2
rest 1 min
AD 5 min @ Z1
ok
PM

A. build to opener weight in SN, make it EASY!!!!!, then hit 2nd, make it….the OPENER must be made and clean…and the 2nd we have to know you can make it, we ONLY leave magic for the 3rd…

warm-ups at 103-123-133-143-148-153(opener)-158(lift #2)
video at 148-153-158: 

+
3 sets:
15 pull ups
4 OHS - 135#
rest as needed - warm up both well before sets to make them confident in depth and pace
set times: 39, 36, 34 sec
so obviously wasn't warmed up enough before i started . . . squats got better. +
for time @ game pace:
row 50 calls (pace -- 1050-1100cal/hr)
20 BJO (10, roll box, 10)
20 DL (10.10)
20 WB (20)
15 ring dips (5.5.3.2)
5:54

Tue 5-27-2014 off

5-25

Sun 5-25-2014
sore from is running on saturday -- calves, behind knees.
snatching was better today, no misses.
big aer warm up
then…
6 rds @ game pace: run + RC legless --pace and control
4:28
rest as needed

specific prep warm up
then...
15,12,9,6,3 rep rounds for time:
HSPU
FS
Burpee over Barbell
(work on pacing the HSPU as in first 21 round…and also on breathing on the FS and burpee)
13:09the HSPU didn't feel as good as they have . . . maybe b/c rope climbs beforehand? anyway, trusting this will feel better next week. got to keep burpees easier so i can get right to the wall.

5-24

Sat 5-24-2014
nice morning run to start:

Run warm up
Then...
Run 30 sec aer pace high tempo
Walk rest 30 sec x 6
Then after 3 min rest
Run 1 min at aer high tempo pace
Walk rest 45 sec x 5
Walk 3 min rest
Run 90 sec at hard tempo
Walk rest 3 min x 2

pm session ok except that i missed x 2 on snatch
felt good in warm up at 148, 153, so i decided to open at 153 and try 158 in warmup. missed this. then waited 10 min and first attempt at 153 very tentative -- missed. then hit 153, hit 158.
PM
warm up for HPS warmed up to 153, miss at 158

then rest 10 min
Then hit opening weight miss 153, then hit
Rest 2 min
Hit 2nd weight then hit 158

Rest 2 min
max HS walk -- 75' ish

takeaway was that if i make it to the end of the walkway once take a few breaths and settle before starting next lap

Rest 10 min
Warm up for event 3:
Easy aer warm up for 8-10 min
Then...
2 sets:
AD 30 sec tough
30 DU's afap
Rest 3-4 min
Then specific workout prep
A few of each movement ensuring perfect reps
Do those over and over till ready

Then
3 rounds for time

35 pistols
6 MU did 6 - 4.2 - 3.2.1
8 hpc
time: 7:01wasn't thinking clearly during this -- miscounted several reps --> couple extra pistols and 1-2 extra HPCs. will be better with a judge counting. aggressive pace which i couldn't maintain. could probably have worked on knee/ankle mobility a bit more prior. AD into DU was a good warmup for how it would feel to be a little anaerobic going into something coordinated.

5-22

Thu 5-22-2014

an off day -- negative energy, didn't get myself in a good, turned-on mindset, then everything felt slow and heavy. trust that i will be feeling better next week and dont want to get hung up on this one.

A. OHS - build to a tough deep single in MAX 5 sets after warm up

165# 

should've warmed up more and gone heavier fasterB. HSn - build to opener weight - EASY! 148x then 148
really not goodC. HS walk practice - work on pieces as needed
couple lengths of the room, this was the only thing that felt good tonight
+
3 sets:
20 WB - 14# to 9ft
+ amrap MU 

5-5-3x

Fri 5-23-2014 off

5-21

Wed 5-21-2014

AM
Row 500 m @ 1:52
rest 2 min x 6
ok, all at 1:51.6-7+
Run 100 m
1 RC game pace
rest walk 90 sec x 8
ok, all 48-50 sec, not sure actual distance of run

PM
HS walk practice - 10-15 min to get dialed in
money, felt great, no falls+
EMOM - 18 min
1 - 16 pistols alt'ing ok
2 - pull ups x 10 good
3 - HSPU strict x 6 good
(all at game pace tempo - good warm up prior)
+
3 rds for time @ high effort:
10 burpee over bar
10 FS - 135#
4:30
this was hard, fs were slow

5-19

Mon 5-19-2014

pt 1
21-15-9-6-3
strict hspu
fs 120#
burpee over bar
17:08

pt 2
10 rds: 14' legless rc, 200ft run
8:26

Tue 5-20-2014 off

5-18

Sun 5-18-2014

L hip inflamed sat, sun but row/run felt good

PM only
Row 1K easy
+
Row 400 m @ 90%
35 DU's AFAP
rest walk 90 sec x 6
+
Run 200 m @ 90%
rest walk 1 min x 5
+
walk cool down

5-17

Sat 5-17-2014
AM

6 sets @ game pace:

row cals x 21

21 BJO - 18"

21 DL - 125#

21 WB - 14-10ft

21 RD's in 3's

rest 4-5 min b/t sets - work on dip and BJO pace, go easy out gate on rows, DL in 5's with quick breaks as well...

times: 

1. 4:29 out too hard

2. 4:49

3. 4:51 

4: 4:49 deliberately out slower on row

5. 5:14

6. 4:58 faster because rowed harder

video 1,4,6:

PM

For time:

64 pull ups rep scheme: 42-5-8-6-6 (this adds up to 67 -- i miscounted and did 3 extra)

8 ohs

time: 2:41

definitely went too deep into first set, should've stopped around 35 when butterfly kip broke down. anyway, pretty sure i can take some time off this with better scheme. 

5-15

Thu 5-15-2014

A. HPS - build to a tough double in 15 min 133 clean, 138 pressout rep 2
B. Hang Squat Clean - build to a max 215 (220xx)

frustrated i couldn't get elbows up under 220, collapsed, probably because pull was on my toes and everything a bit forward.

+
7 rds for time:
16 pistols
4 MU reps 4/4/4/4/4/3.1/2.1.1
5 HPC - 135#
time: 12:36
wow, this was a lot harder than the 50-7-10 workout . . . felt like i didn't recover on the pistols and was a little off-balance through them after the heavier clean. felt ok about muscle ups but needed a few seconds to get ready for them, longer as i got deeper into workout

Fri 5-16-2014 off

5-14

Wed 5-14-2014
have been keeping food intake tight. hard to shake sleepiness off today.
12:30pm

A. BS @ 20X1; 2,2,2; rest 4 min 245-265-265
B. HSPU strict - emom - 5 fast - 8 min ok, got faster after first few sets

C. 1 legless RC every 90 sec for 10 sets ok
D. 3 sets:
25 pull ups 25-25-25

4 OHS - 135# focus on depth every rep
rest 6 min
times: 1:00, 0:54, 0:49didn't warm up pull-ups& it showed in set times -- better speed and more confident to push pace in 2,3d sets

PM
5 sets @ tough pace, constant (rest walk 6 min b/t sets):
row 21 cals 1200 then 1100 cal/hr
21 BJO - 24" tried to keep a rhythm but def slowed down
21 DL - 155# all done 6-5-5-5
21 WB - 20# to 9ft ub--21
21 ring dips all in 3s, at a certain point singles would've been quicker

times 5:11, 5:34, 5:35, 5:38, 5:42
little drop off in rowing power and box jump speed over sets but pretty sure fatigue/longer rest on ring dips primarily accounted for longer times

5-12

Mon 5-12-2014

AM
big warm up: foam roll - 8 min row - DROM - 4rd x 5 rep ghd, be, hrpu, v-up, lunge, strict chin, strict rd - specific warmup, few reps each with transitions - then . . .

for time:
21 HSPU set of 5 then 16 singles
100 DU's
15 T2B
15 HSPU 3-2-2-singles
100 DU's
15 T2B
9 HSPU singles
100 DU's
15 T2B
time 12:29

+

AD 15 min @ Z1 cool down

PM
big warm up: foam roll - banded ankle ROM - 5 min row - kb warm up + lunges, air squats (**don't think i was turned-on enough to be moving quickly as i needed to, based on improvement across KBS and WB sets), then . . .

4 rds, rest walk 120 b/w:
60 sec amrap kbs - 1.5 pd reps: 29-31-32-33
rest 60 sec
60 sec row cals cals: 24-24-24-24
rest 60 sec
60 sec WB - 14# to 10ft reps: 28-29-29-30
rest 60 sec
60 sec run @ 90% hard to gauge distance
rest 60 sec

food log:

7a 2 egg, 1 sl bacon, blk coffee

11a lara bar, 1 c turkey-rice-veg soup

12p pre-aminos, post PWO shake (recoverite + SFH whey)

2p small sandwich: turkey on gf bread with cran-mayo

430p 4oz blk coffee

6p aminos and PWO shake

8p 2 chicken thighs with big portion of potato/kale/carrot/peas 

9p 6oz almond milk, small piece dark chocolate

Tues 5-13-2014 off

5-11

Sun 5-11-2014

AM.
30 cal row
30 box jump overs 20" box
30 dl 120 10-10-10
30 wb 14/10 14-11-5
50 ring dips 6-5-5-5-4-4-3 etc … ended with singles
30 wb 15-5-10
30 dl 10-10-10
30 bjo these were slow
30 c row
14:31

note: 1:02 faster when I did this with 18" box and 30 ring dips on 5-2.

PM
15 pull ups
5 OHS 105 40 sec
Rest 2:30
15 pull ups
5 OHS 110 40 sec
Rest 2:30
15 pull ups
5 OHS 115 40 sec
Rest 2:30
15 pull ups
5 OHS 120 39 sec
Rest 2:30
15 pull ups
5 OHS 125 41 sec
Rest 2:30
15 pull ups
5 OHS 130 39 sec

5-10

Sat 5-10-2014
tightening up food

AM
A. hang snatch - build to 135 - make it clean
warmed up with OHS+snatch bal complex

singles at 33-73-103-123-133-138-138-143-148 

last 3/ heaviest were actually best i think -- just clicked that i needed to shift weight to heels and keep bar close and that made catch/depth better
B. HS walk practice - 10 min
ok but not super consistent
longest walks 60' (length of mats)
+
21,15,9
HSPU strict
FS
burpee over bar
time: 16:23 

. . . feeling ok so i kept going and finished round of 6 before 20:00 cap. think i would've finished the whole thing around 22:00. not breaking any speed records but at least thinking i might finish within the time cap next time. HSPU are getting better but reps 40+ slowed down a lot

PM
for time: 

10 legless rope climbs 14'

200m run

9:20

5-8

Thu 5-8

a struggle to get going after workday, and going into gym with pager on. still a good session once i got into the right mindset.

3 rounds for time: 

50 pistols, alt 2 misses in last set

7 mu 7 - 3/2/2 - 3/1x/1/1/1

10 hpc 115#

10:07

Fri 5-9-2014 off

5-7

Wed 5-7-2014

AM
Row 50 cals @ 1000 cals/hr
walk rest 2 min x 5
time per set: 2:58, 2:48, 2:52, 2:50, 2:48
not very consistent, but not a tough pace to hold for 3 min/ 750m-ish piece
PM
A. paused OHS @ 22X1; 2,2,2; rest 3 min
133-153-173

B. Sn Bal - build to a tough single in 8 min
up to 173

C. Hang Snatch: 3 attempts (2 min for each)
148x - 148x - 148

first two attempts stood up before squatting to depth
warmed up to 148 with iffy depth and thought i could hit it on next attempt. took all three tries to squat snatch. for competition think i need to cleanly hit first weight in warm-up, probably fewer reps of ohs and snatch and a bit more snatching? warm-up HSS sets were quick: 73-103-123-143-148
D. HS walk - max distance in 1 min; rest 1 min x 3
13m - 18m - 22mshaky start. got better. should've warmed up more prior to snatching.

5-5

Mon 5-5-2014

a. OHS 22x0 1,1,1 r3 : 153-163-173
shoulders tight, everything leaning forward a little

b. snatch bal: built to 173#
okay once i shifted weight onto heels in the start.

+
EMOM x 16, alternating strict HSPU 1.1.1 / legless rope climb OK

+
row 2K 7:23.2
effort felt flat. last 500m were fastest piece, middle thousand a bit lazy.

Tue 5-6-2014 off
food log for day
6am 2 eggs, 1.5 slice bacon, blk coffee
12 lunch: 2 beef hd, steamed broccoli, 1/2 sweet potato salad
230p more blk coffee
5 snack: turkey on gf bread (4 sl tky, 2 sl brd)
630p: handful macadamias, slice prosciutto, elderberry juice because i felt like i was fighting virus
730: 2 chicken thighs, 1 cup potatoes, asparagus in oil
9 almond milk with half row chocolate

5-3

Sat 5-3-2014

am. 

1k row - 100du

750m row - 75 du

500m row - 50 du

250m row - 25 du

time 13:44

+ strict hspu prx, 60 total reps mostly quick singles with set of 5 to finish

pm. 

5 cal assault bike

25 kbs 2pd

25 burpee to 6"

25 kbs

5 cal bike

5:53

then late night/ red eye flight home

Sun 5-4-2014 off

5-2

Fri 5-2-2014

am. 

30 cal row

30 box jump over 18"

30 dl 120#

30 wb 14/10

30 ring dips

30 wb

30 dl

30 bjo

30 c row

13:28

pm. 

10 rds: 1 legless rope climb 14' - 200 ft lap of gym

10:10

+ 

for time:

64 pull-ups

8 ohs 135#

3:22

grip smoked for this. reps of pu 24-10-10-7-6-7. gotta watch depth on squat, ensure all legit reps. 

5-1

Thu 5-1-2014

am. snatch off blocks 145#

+ 

rope climb practice, grip/fatigue work

pm. 

21-15-9-6-3 

strict hspu

fs 125#

burpee over bar

with 20 minute cap

finished 21-15 + 8 hspu

4-30

Wed 4-30-2014

am hang snatch 155 (160xxx)

+ handstand walk max meters -- 25+ m with breaks at end of gym

+

21-15-9-6-3

strict hspu

fs 125#

burpee over bar

31:57

pm 

a. snatch bal build to max: 200

b. quick build to max hang squat snatch: 145 (155x)

+

3 rft:

30 pistols

5 mu

10 hpc 115#

6:57

4-29

Tues 4-29-2014

active rest day:

morning hike in desert

afternoon skill work: HS walk, HS walk after mod hang snatch

4-28

Mon 4-28
cut to single session so I could fly to AZ in the afternoon

Event 6 (skip 5)
For time:
15 MU 3s-2s
15 deadlifts 205# 5s
10 RC (15')
15 deadlifts 205# 3s
15 MU singles
12:02

executed plan for the most part, adjusted last dl to 3s based on fatigue

4-27

Sun 4-27-2014
testing day 2

Event 3
for time:
100 DU buy in
+
15-12-9
PS (120#)
pHSPU (-6")
25:33 many HSPU misses, not good composure

Event 4
For time:
100 burpees
75 DB thrusters (35#/hand)
50 CTB chin up
25 box jump (30")

20:10

4-26

Sat 4-26-2014
regionals type test

Event 1
For time:
40 TTB
40 S2OH (115#)
40 Cal Row

6:56
takeaway: needed more rest time between warm-up (4-5 ttb, 4-5 s20h, 20-30-40 sec row hard) and start of event. went in tired. 

Event 2
Gauntlet - Every 90 sec - Clean + HC + FS
start @115# increase 10#/set

205#

(215xx)
Prior to this I warmed up with 3 rep FS to 205#. that felt heavy. wonder if I'd have had better result with warm up to higher weight, at least 1-2 reps.  Think so . . . 

4-24

Thu 4-24-2014

10 min 80% / rest 3 min x 2

1. 500m row/ 20 burpee 3 rd + 125m

2. 0.5mi AD/ 12 power cleans 95# 4 rd + 0.14mi

Fri 4-25-2014 off

4-23

Wed 4-23-2014

A. Back squat @22X1; 2-3x4; rest 3 min
215(3) - 225(3) - 235(2) - 235(2x)

B. Push jerk single; 5 sets; rest 2 min

203 - 208 - 208 - 208 - 213

last one was best rep, most drop-under

C. Segmented clean grip deadlift + clean pull; 1.1x5; rest 20 sec/rest 2 min

223.203 - 233.213 - 243.223 - 243.223 - 243.223

D. 30 TGU not for time

mix of weights -- 35-65 barbell and 45 kb

4-21

Mon 4-21-2014

AM
3 sets:
10 thrusters 75#
row 300m @90% aer
rest 2 min
times: 1:45 - 1:43 - 1:40
+
3 sets:
10 shoulder to overhead 115#
AD 90 sec @90% aer
rest 2 min
times: 1:52 - 1:52 - 1:53
+
3 sets:
8 db snatch 70# alt'ing
row 300m @90% aer
rest 2 min
times: 1:51 - 1:51 - 1:42 (much more aggressive - snatches last set)

PM
8 min @80%:
0.3 mile AD
20 wall balls 14# to 10ft
3 rds + 200m

rest 4 min

8 min @80%:
2 min push press 55# 55
2 min CTB 28

2 min TTB 30
2 min double unders 123

rest 4 min

For time @90%:
1500m row
40 power snatch 75#
10:40didn't pace well, burned out on the snatches

rest 4 min

8 min @100%:
50 burpees
amrap bar muscle-ups 20

Tue 4-22-2014 off

4-20

Sun 4-20-2014

AM
EMOM for 24 min
odd - clean pull + hang power clean + power clean 183#
even - 6 ring dips ok
+
EMOM for 24 min
odd - 1 power snatch tough 138#
even - 10 hr pushups ok

PM
For time:
20 tire flips
600m run
200 double unders
20 bar muscle-ups
11:53

4-19

Sat 4-19-2014

AM
For time:
9,8,7,6,5,4,3,2,1
pHSPU 6" depth
deadlifts 225#
17:12

PM
For time:
2000m row
25 muscle-ups
14:15slow row (8:16) then
did muscle ups 3-3-2-2-2-2-2-2- then singles

4-17

Thu 4-17-2014

lot of inertia starting session, felt good by end, MU on the short-strap rings felt best they ever have

10 min @80%
10 burpees
10 deadlifts 135#
250m row
4 rds + 10/10

rest 3 min

10 min @80%
0.3 mile AD
3 ub muscle-ups
10 box jumps 30"
4 rds + 0.22 mi

Fri 4-18-2014 off

4-16

Weds 4-16-14
too many missed reps.

A. Back squat @22X1; 3-4x4; rest 3 min 215(4) -* 225(3x) -* 225(3) - 225(3x)
*only took 2 min rest 1st 2 breaks

B. Push jerk tough; 6 sets; rest 2 min 193-203-208-213x-208x-208

C. Segmented clean grip deadlift + clean pull; 1.1x5; rest 20 sec/rest 2 min
203.203 - 223.223 - 223.213 - 233.213 - 233.213 - 243.223still fighting to keep butt down on earliest part of pull

D. FLR on rings - accumulate 6 min ok, took 8:15

4-14

Mon 4-14-2014

AM
4 sets:
10 db push press 35#/h
row 300m @90% aer
rest 2 min
times: 1:33 - 1:32 - 1:32 - 1:31 +
4 sets:
7 muscle-ups all done 3-2-2
AD 90 sec @90% aer
rest 2 min
times: 2:35 - 2:36 - 2:41 - 2:38
+
4 sets:
5 burpee box jump overs 30"
row 300m @90% aer
rest 2 min
times: 1:53 - 1:47 - 1:44 - 1:42
PM
8 min @80%:
250m row
8 ghd sit-ups
10 burpees
3 rds + 250m

rest 4 min

8 min @80%:
2 min FW 70/80# kb 10 x 10m
2 min db snatch 55# alt'ing 17
2 min front rack walking lunges 105# 25m
2 min double unders 117

rest 4 min

For time @90%:
50 push press 50#
30 pistols
10 muscle-ups
6:19 

rest 4 min

8 min @90%:
AD for max cals 137

Tue 4-15-2014 off

4-13

Sun 4-13-2014

AM
EMOM for 22 min
odd - snatch pull + hang power snatch + power snatch 123# x 8 128# x 3
even - 3-5 pHSPU 4-6" (5.25"--2x 25# plt) 5-5-4x-4-4-4-4-3-4-4-3
+
EMOM for 22 min
odd - 1 power clean tough 203#
figured i would do 203# for a while then move up to 208# when it felt more solid but never did 
even - 4 box jumps 30" ok


PM
For time:
100m FW heavy
150 double unders
40 hspu
100m FW heavy
150 double unders
15 muscle-ups
16:44set a game plan here that basically went ok except for muscle-ups i wrote "singles and doubles, no misses" and then missed 2 attempts
video of hspu and mu: 

4-12

Sat 4-12-2014

AM
3 rounds for time:
25 wall balls 14# to 10ft
10 CTB chin ups
8 squat cleans 155#
10 CTB chin ups
13:54went out too hard on first wb/ctb. squat cleans mostly as singles. didn't feel great about this one.
PM
For time:
9-7-5
deadlift 225#
muscle-ups
7:09

4-10

Thu 4-10-2014

10 min @80%

12 pistols
45 sec FLR on rings
250m row
3 rds + 12/45

rest 3 min
10 min @80%

10 thrusters 55#
3 ub bar muscle-ups couple of misses first round then no problems, didn't warm up adequately
50 double unders
4 rds

rest 3 min
10 min @80%

10 tire flips
run 400m
3 rds + 3 flips

Fri 4-11-2014 off

4-9

Wed 4-9-2014
A. Back squat @22X1; 4-5x4; rest 3 min
185(5)-205(5)-215(5)-225(5*)
*extra second pause at top of rep 4 of last set

B. Push jerk tough every 90 sec for 8 sets 203#

C. Segmented clean grip deadlift + clean pull; 1.1x7; rest 20 sec/rest 2 min
233.223 - 243.223 - 253.233 - 263.233 - 273.233 - 263.233
video (sets 5,6):

+
D. For time: 25 CTB chin ups, 20 TGU 20kg, 25 CTB chin ups
9:19

4-7

Mon 4-7-2014

AM
row 500m 1:49 pace / rest 3m x 15
1:48.6, 1:48.7, 1:48.8, 1:48.6, 1:48.8 
1:48.7, 1:48.8, 1:48.8, 1:48.6, 1:48.9 
1:48.8, 1:49.0, 1:48.8, 1:48.8, 1:48.9
not easy!

  

PM
8 min @80%:

8 ground to overhead 85#
200m row 5 rd

rest 4 min
8 min @80%:

3 min wall balls 14# to 10ft 65
2 min burpee box jump overs 24"15
2 min toes to bar 28
1 min row cals 12

rest 4 min
For time @90%:

1 mile AD
30 db snatch 70# alt'ing
20 pHSPU 5-3-3-2-2-1s
10 bar muscle-ups 3-2-3-2
14:22

rest 4 min
8 min @100%:

15 cal AD
10 burpees 4 rds + 15c/8b 

Tue 4-8-2014 off

4-6

Sun 4-6-2014

felt like spring, finally. appreciated the short session, and the change to spend a little time outdoors, but ready to ramp back up the training. 

AM
EMOM for 20 min
odd - 1 power clean tough 208# all sets
even - 2-3 ub muscle-ups all triples

last set mu

PM
3 rounds for time:
150 double unders
50 cal AD
14:43

du broke first set 100-30-20 then 75-25-25-25. last set broke down a bit with a couple of misses, something like 38-30-30-22-22-8?

4-5

Sat 4-5-2014

AM
repeated 4th open workout. only a few more reps than when i last did it (190) but much better pacing. bottom line is muscle-ups need work. got there with almost as much time and feeling better, but just couldn't get reps in as fast as i needed to.

14m amrap: 60c row - 50 ttb - 40 wb (14#/9') - 30 pc 95# - 20 mu

193 reps

[redid that instead of this:
3 rounds for time:
25 wall balls 14# to 10ft
10 CTB chin ups
8 squat cleans 155#
10 CTB chin ups]

PM
For time:

5,3,1 rope climbs 15'
w/100m reverse sled drag tough between sets (3 x 45# plt as sled)
7:00

4-3

Thu 4-3-2014
did at home/garage. chilly but thawing. garage floor except mats still covered in ice, got to let the sun/air in. 

10 min @80%

10 back extensions
45 sec FLR on rings
0.35 mi AD
4 rds + 7 be

rest 5 min
10 min @80%

run 300m
15 kb swings 2pd --felt heavy, broke them up
3 rds + 300m/12kbs

Fri 4-4-2014 off

4-2

Wed 4-2-2014
deloading ctd. did at Belfast Bay CF to avoid drive. nice crew there. nice quick session too.

A. Back squat @20X1; 1-2x3; rest 90 sec
2 x 235-245-255
B. Push jerk 1.1x5; rest 15 sec/rest 2 min
173-183-193-203-208(x.1.1) again, missing a makeable lift at that last weight -- got into a wacky pelvis-forward landing rather than a nice, hips-dropped catch.
C. Power clean 2@80% EMOM for 6 min
173# felt pretty good.
D. 20 kb windmills not for time
10 @ 45# and 10 at 55#

3-31

Mon 3-31-2014

energy level has been down, really fatigued by the end of weekend. so today was a deload day and the days ahead look like a break from volume. going to tweak pre/post WO nutrition a bit too, go back to the more "artificial" aminos (maybe all in my head but i felt better). with 2 months until regionals it is time to dial in. and have a trip to AZ planned for end of april, very excited for that. 

AM 250m row @1:49 / rest 90 sec x 15 

PM

worked out at home in the garage to keep this quick. the snow melted under the door then froze so there's a quarter inch of ice everywhere except the lifting mat. 

8 min @80%:

300m row
15 burpee (jump over 18" bench)
2 rds + 300m/8 

rest 4 min
For time @80%:

0.75 mile airdyne
30 db thrusters 30#/h
20 toes to bar
10 stone to shoulder (used 70# kb as "stone")
7:55

Tue 4-1-2014 off

3-30

Sun 3-30-2014

AM

EMOM for 20 min
odd - clean pull + hang power clean + power clean 183#
even - 1 muscle-up + 4 ring dips ok, felt good
video sets 2,7,10: 

+
EMOM for 20 min (+ 2 extra min for misses in minutes 10,11)
odd - 1 power snatch tough 143#--4x 133#--3 138#--3
i've GOT to release hook grip at the top, realize this is a major part of why i lose snatches forward. did okay with this at 133 and 138 but couldn't get myself to let go at 143#. even - 2-4 pHSPU 6" reps: 4-4-4-3-x-3-3-2-2x-3-3

PM
21-18-15-12-9-6-3: thruster 65# - burpee over bar

11:00strategy was to go out 90%, control breathing, move through steady/unbroken. and maybe i went out a little harder than i should've, but the real slow-down was (not lungs but) fatigue espec low back . . . much like deadlift open workout 2 weeks ago.

3-29

Sat 3-29-2014

AM

belfast bay cf in the morning, let me come home/relax between sessions
A. Back squat 10 sets of 1 @88%; rest as needed 255#
B. Clean 140#x4 TnG EMOM for 12 min okay! felt pretty good
+
For time:
90 CTB chin ups in ub sets of 5 didn't ever establish a good rhythm here
90 wall balls 14# to 10ft in ub sets of 30 outdoors! cold but sunny
12:00
PM
For time:
17,13,9,5
shoulder to overhead 155#
ghd sit-ups
7:56

planned to break first set 6-6-5 and then went 9-8. not sure if this was the wrong decision and made me more tired for the rest of it . . .

rest 15 min

3 min AD for max cals 70 cal

3-27

Thu 3-27-2014

thursday nights usually a struggle -- high stress, on call and hoping my pager won't go off.  this was extra stressful, good to flip the tire which was finally thawed enough to move from the frozen mud

10 min @80%

10 db snatch 55#
30 sec FLR on rings
7 rds + 3 db snatch

rest 3 min -- extra rest here (got paged)
10 min @80%

10 power cleans 95#
5 burpees
30 double unders
5 rds + 10pc/5 burpee/20 du

rest 3 min
10 min @80%

15 cal AD
8 toes to bar
5 TnG squat snatch 75#
4 rds + 2 cal

rest 3 min
10 min @80%

5 tire flips
5 bar muscle-ups
run 200m
3 rds + 5tf/3 bmu

Fri 3-28-2014 off 

3-26

Wed 3-26-2014

at belfast bay cf close to home

A. Back squat @20X1; 2-3x5; rest 3 min
235(3)-245(3)-250(2x)-245(3)-250(3)
B. Push jerk 1.1.1x4; rest 15 sec/rest 2 min
183-193-203(1.1.x)-203shouldn't be missing then making 2 mins later -- trouble with concentration, consistency, execution
C1. Segmented clean grip deadlift; 7 sets; rest 30 sec
223-243-263-263-273-273-273-273
C2. Clean pull; 7 sets; rest 2 min
223-223-233-233-243-243-243a little out over my toes too much
D. TGU 40 reps not for time
mix of reps at 45# (14) and 55# (26) to get home/gym closing (didn't plan well)

3-24

Mon 3-24-2014

AM
500m row @1:49/ rest 2:45 x12
1:48.6,8,8,9,8,6,8,8,9,9,7
PM
8 min @80%:

150m row
10 burpees
10 squat cleans 115#
2 + 150/10/4 

rest 4 min
8 min @80%:

3 min double unders 220
2 min AD cals 25
2 min box jump step-downs 24" 32
1 min burpees over bar 14

rest 4 min
For time @90%:

1200m row
40 hspu
25 deadlifts 185#
10 db push press 45#/h
300m row
12:50

rest 4 min
8 min @100%:

run 200m still really cold out!
10 hr pu
5 + 80m

Tue 3-25-2014 off

3-23

Sun 3-23-2014

AM
EMOM for 26 min
odd - snatch pull + hang power snatch + power snatch 118# x 7 and 123# x 6
set 12:

even - 8 hr pushups ok not difficult

+
EMOM for 26 min
odd - 1 power clean tough 203# all sets
even - 1 wtd ring dip 53# x 6 and 58# x 7

PM
14m amrap: 60 cal row - 50 ttb - 40 wb 14#/9' - 30 cj 95# - 20 mu

190 reps
felt tired most of this. Amy's take was "no jazz, no spirit" on the muscle ups. think part of this is saturday nutrition, maybe, being depleted from day prior. will improve on that for next week. frustrated with where i am with muscle ups, doesn't feel good at this point -- need to work on these under duress/fatigue more

3-22

Sat 3-22-2014

AM
A. Back squat 8 sets of 2 @87%; rest as needed 250#
B. Clean 140#x4 TnG EMOM for 10 min ok, stayed on the minute
+
For time:
21,18,15,12,9,6,3
CTB chin ups bigger #s broken up into 3 sets
wall balls 14# to 10ft
8:41 
PM
For time:
15,12,9
burpee box jumps 30"
stone to shoulder 125#
14:38maybe should've used the lighter stone to make this faster?

rest 15 min

For time:
500m row
1:35.7
personal best 1:35.6 (at athlete camp in November)

3-20

Thu 3-20-2014

10 min @80%

300m row
12 db push press moderate 45# hand
16 walking lunges
4 rd + 30m

rest 3 min
10 min @80%

0.3 mile AD
10 pushups
8 power cleans 95#
5 rd + 0.3mi/10/2

Fri 3-21-2014 off

3-19

Wed 3-19-2014
A. Back squat @20X1; 3-4x4; rest 3 min
225(4)-245(4)-255(3)-255(1X)
B. Push jerk 1.1.1.1x3; rest 15 sec/ rest 2 min
173-193-198

C1. Segmented clean grip deadlift; 6 sets; rest 30 sec
263# all setsshould've gone lighter, these never felt great (video below)

C2. Clean pull; 6 sets; rest 2 min
233-233-223-223-223-223

D. For time: 21,18,15,12: ghd sit-ups, w/4 wall walks in between sets
4:00

3-17

Mon 3-17-2014
AM
500m row @1:49  rest 3:10 x9

all 1:48.7-1:48.9

PM
8 min @80%:

200m run indoor sub 15m shuttle x 10 (7.5 down and back)
10 CTB chin ups
5 rds + 45m

rest 4 min
8 min @80%:

3 min ground to overhead 75# 31 mostly as power snatch
2 min toes to bar 26
2 min double unders 121
1 min row 11 cal

rest 4 min
For time @90%:

1 mile AD
40 box jump step-downs 20"
30 db snatch 50# alt'ing used 55# db
20 hspu
9:28

rest 4 min
8 min @90%:

row 1500m this was slow
amrap burpees to 6+" reach 17

Tues 3-18-2014 off

3-16

Sun 3-16-2014

AM
EMOM for 24 min
odd - clean pull + hang power clean + power clean 173#
even - 2 wtd ring dips 35#
+
EMOM for 24 min
odd - 1 power snatch tough 138# generally landing with feet too wide. one pressed out rep (#6)
even - 7 hspu ok, kipped all

PM
8 m amrap: 

10 dl 95# - 15 bj
15 dl 135# - 15 bj
20 dl 155# - 15 bj

25 dl 185# - 15 bj

30 dl 205# - 15 bj made it 23 into this rd

35 dl 225# - 15 bj

153

3-15

Sat 3-15-2014

AM
A. Back squat 7 sets of 3 @85% 242#
B. Clean 135#x5 TnG EMOM for 10 min 

completed, very difficult. took 30sec extra rest for last set, finished at end of 10th minute.
+
For time:
150 wall balls 14# to 10ft
9:27totally lost "composure" here. much harder than expected, not recovered from tng cleans beforehand. not good.
PM
For time:
11-9-7-5
muscle-ups
stone to shoulder 100#
12:09

rest 15 min

For time:
20 thrusters 75#
400m row 1:46.5 avg pace, dramatic drop-off at end
2:12

3-13

Thu 3-13-2014

10 min @80%

5 ub kb snatch 20kg/arm
9 ghd sit-ups
0.4 mile AD
4 rds + 5r/5l snatch

rest 3 min
10 min @80%

3 TnG deadlifts 275#
3 ub muscle-ups 3-2x.3-3
40 ub double unders lot of breaks here, this is what held things up
2 rds + 3/3/incomplete du

rest 3 min
10 min @80%

1, 2, 3, 4, 5 . . . reps of
stone to shoulder 100#
burpee over box 24"
6 rds + 7/3 reps

[sub for frozen tire. program was:
1 tire flip
1 burpee jump thru tire
2 tire flips
2 burpees thru tire]

Fri 3-14-2014 off

3-12

Wed 3-12-2014

A. Back squat @21X1; 1,1,1,1,1,1; rest 3 min
255-260-265-270-275x-270**last rep hit lift but with rushed pause. (felt like a pause, video shows otherwise)

B. Push jerk + split jerk off blocks 1.1x5; rest 2 min
193-203-208-213(1.X)-213

C. Snatch pull + squat snatch; 1.1x6; rest 2 min
133-143-148 (miss then make) - 153x - 153** - 158**
**lot of trouble with squat depth, didn't get below parallel last couple-- this is shoulder related

D. For time: 15 wall walks, 15 DH2I on rings, 15 wall walks
6:38

3-10

Mon 3-10-2014
AM
500m row @1:50
rest 2:15 x15 (didn't complete)
1:50.1
1:49.9
1:49.9
1:49.8
1:49.9
1:49.9
1:49.8
1:50.7
1:52.5
1:57.5
cut it there

PM
8 min @80%:

15 pushups
15 wall balls 14# to 10ft
250m row
3 rds + 15/15

rest 4 min
8 min @80%:

3 min AD cals 30
2 min kb swings 1.5pd 45
2 min double unders 106
1 min ring pushups 17

rest 4 min
For time @90%:

1000m row
50 push press 55#
30 box jumps 24"
10 bar muscle-ups mostly doubles, couple singles. grip/hands tired from 14.2 day prior
11:05

rest 4 min
8 min @100%:

7 toes to bar
7 back squats 135#
7rds + 7/3

not sure if i really had "100%" left at this point, last couple pieces felt pretty tired

Tue 3-11-2014

3-9

Sun 3-9-2014

AM
EMOM for 22 min
odd - snatch pull + hang power snatch + power snatch 123# hps still missing pockets a bit
even - 3-5 pHSPU 5" depth. reps 5-4-5-4-4-4-3-3-4-3-3
+
EMOM for 22 min
odd - 1 power clean tough ugly. last time did these at 208 but couldn't do that today:
208 - 208x/203x - 203 - 203 - 203 - 203x/193 - 198 - 198 - 198 - 198 - 198 - 198 

(1 extra set to make up for miss)even - 9 ring dips ok, all kipped/ub, need to exaggerate lockout

PM
Open workout 14.2 

3 minutes to complete 2 rds of 10, 12, 14 . . . reps of ohs 65# and ctb

255 repshands ripped and ctb broke down to singles about 100 reps in -- just about volume i've been doing saturday amvideo:

3-8

Sat 3-8-2014

AM
A. Back squat 6 sets of 4 @83% 237# felt pretty heavy
B. Clean 135#x5 TnG EMOM for 8 min ok but took a little extra rest for last set, not breathing well
+
For time:

15 burpee -- 800m run -- 15 burpee -- 800m run -- 15 burpee

time: 12:15brutally slow running. breathing hard, heavy legs/feet. actually very nice day to run, high 30s and not too slushy.
PM
For time:
12-9-6
stone to shoulder 125#
w/1 mile AD between sets
11:20

rest 15 min

For time:
30 power snatch 75#
350m row
2:50

3-6

Thu 3-6-2014
10 min @80%

10 db snatch 70# alt'ing
10 burpees to 12" reach
0.5 mile AD 3 rds

rest 3 min
10 min @80%

6 x 100# stone to shoulder. (sub for tire flips -- tires frozen to ground outside)
300m row
3 ub muscle-ups 3 rds + 6/100m

Fri 3-7-2014 off

3-5

Wed 3-5-2014

A. Back squat @21X1; 2,2,2,1,1; rest 3 min 

255(2)-260(2)-265(1x)-270(1)-275x

B. Push jerk + split jerk off blocks 1.1x5; rest 2 min 

193-203-208-213(x.1)-213xx 

(added set at 193 to finish on a make)
at 213 I started hitting the R block on the dip of jerk -- this didn't happen at lighter weights, need to set blocks lower 

C. Segmented snatch grip deadlift + squat snatch; 1.1x5; rest 2 min
123-133-143-148x-148x 

D. 50 TGU 1.5pd not for time ok

3-3

Mon 3-3-2014
AM
500m row @1:50/ rest 2:15 x12
TIMES: 1:49.7,7,6,8,8,7,7,7,8,8,7,8
PM
8 min @80%:

0.3 mile AD
12 CTB chin ups
20 npubbj 12" 3 rds

rest 4 min
8 min @80%:

3 min row cals 45
2 min toes to bar 30
2 min burpee box jump overs 24" 13
1 min ghd sit-ups 15

rest 4 min
For time @90%:

30 ub wall balls 20# to 10ft
10 ub squat cleans 115#
20 ub wall balls 20# to 10ft
10 ub squat cleans 115# did not get ub: did 9x then 6x then cut. effort >90%.
10 ub wall balls 20# to 10ft
10:43

rest 4 min
8 min @95%:

15 abmat sit-ups
15 hr pushups
45 double unders 4 rd + 6 situp

Tue 3-4-2014 off

3-2

Sun 3-2-2014

AM
EMOM for 20 min
odd - clean pull + hang power clean + power clean 175#
video set 7: 

even - 8 hr pushups ok
+
EMOM for 20 min
odd - 1 power snatch tough 133 x 3 sets, 138 x 3 sets then a miss, 133# x another 3 sets
a struggle. feet wide to land, some pressing out. miss on set 7. usually feel better at these weights.
even - 2-4 pHSPU 5"
reps: 4-4-4-4-3x-4-3-4-3-3
PM
Open workout 14.1
10 min amrap 30 du / 15 ps 55# 393 reps

3-1

Sat 3-1-2014
AM 

poor sleep, strength stuff had me winded fastA. Back squat 5 sets of 5 @80% 230#
B. Clean 135#x5 TnG EMOM for 6 min ok/ really hard
+
this was nice after those heavy wb/ ctb pieces past few weeks!
For time:
18-15-12-9
wall balls 14# to 10ft
chin ups
3:21video: 

PM
For time:
1200m row
20 stone to shoulder 125# (maybe this was too heavy? took a long time)
1200m row
18:12
video mostly of stones*: 

rest 15 min

For time:
20 power cleans 95#
0.5 mile AD
2:05