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