june 19-22

Tues 6-19-2012
8am
part 1:
Run 10 min warm up @ Z1
+
Run 30 sec flat out at high speed; into...
Run 1 min at high speed little less constant pace
Walk rest 2 min briskly x 4
+
Run 10 min cool down @ Z1

9am
1 hr skill work ring HSPU

rest 4+ hours

part 2:
45 mins gymnastics with PJ, then . . .
A. Clean and Jerk - 6 sets of 2 @ 90% effort; rest 90 sec: all at 173#
B. Snatch Cluster TnG reps - 80% - 4.3.2.1/set x 3; rest 2 min: 95-95-105
C. KBS russian x 100 reps at 53#, NFT



Wed 6-20-2012
am??

pm
5 sets for times @ 100%:
20 chin ups
30 push ups
40 sit ups
50 squats
(rest 6-8 min b/t sets)
TIMES: ranged 2:37 to 3:12
Butterfly finally clicked last set.


Thurs 6-21-2012
pm.
gym with PJ x 45 mins
+
muscle-up warm-up: 1-2-3-2x-1 q30 then few clean doubles
+
Row 1K @ 97% 3:33.5
rest 20 min
Row 1K @ 97% 3:35.2
rest 20 min
Row 1K @ 97% 3:37.5
Rows outside in the heat, good session. Finished inside accumulating 2m Lsit.

Fri 6-22-2012
OFF

Midweek: Lactic Endurance, Lactic Power

Weds Apr 18
7:30am-- 30 min gymnastics session with amanda, all handstand work
11:30am-- 30 minutes muscle-up work. hit 25 reps, no false grip and no swinging to start. 10x singles then 2-3-3-1-2-2-2. no misses.

5:30 pm-- Lactic Endurance Sets 97% effort
1. 15-10-5 reps: squat clean 95# and ring dips TIME: 2:37 (for comparison: 2:49 in 12/2011)
(rest 15 min)
2. 500m row - 25 thruster 45# - 15 pull-ups TIME: 3:13 (row time 1:49)
(rest 15 min)
3. 21-15-9 reps: OHS 65# and burpees TIME: 3:52 (3:20 as pt 3/3 after 2 hrs rest in 12/2011)

Thurs Apr 19
warm-up: POWELL RAISE 8 reps/arm at 8, 10, 12# (easy)
skill work x 8 min: TGU -- built up to 55# barbell TGU each side

8 sets: HPS x1/HSS x1/Snatch x1/Snatch balance x1/OHS x3 (rest 2 min)
increase weight per set, only last set tough: #65-75-85-95-100X-95-95-105 (working outside, ground slanty
but i better get used to it. set at 100#: lost weight forward in 2nd OHS, backed off rest of sets)

6 sets: Airdyne 35 second sprint (rest 3:25) calories per set: 26?-26-23-22-19-19 (should've been smart and cut this 4 sets in, wasn't. for next week, won't program lactic power day after lactic endurance, bad idea.)


Fri Apr 20 OFF
Thoughts: left shoulder is pretty inflamed. Still excited about the way program is going, like the regionals workouts, but feeling a bit under-rested/over-done and need to take it easy today. Diane tomorrow.

Maine, home

Sun Apr 8
AM. subbed running intervals for gymnastics map session:
4 x 3 min 50%, 4 min 80% (uphill)
10 min z1 cooldown

PM: (subbed due to hotel gym)
8 sets, 5 min rest between:
10 kb cleans (5L 5R) 35#
20 kbs
30 double unders
Set times: 1:25(treated as warmup) - 1:17 - 1:15 - 1:21 - 1:15 - 1:17 - 1:13 - 1:11(kbs too short last set)

Mon Apr 9
AM: skipped running/gymnastic skill session.
PM:
a. squat clean thruster tech work (light) x 10 min, worked on hitting pockets
b. DIANE (21-15-9 dl @155# & hspu) 5:30
c. 1 min handstand holds x 3

Tues Apr 10 OFF (traveled home)

Weds Apr 11
am: gymnastics skill session: muscle ups in triples, doubles. butterfly work, hit 21ub (personal best).
pm:
A. press: 8 minutes to 1RM 115#
B1. weighted pull-up 2-3 reps 20x1 rest 1 min x 4: 25(3) - 35(3) - 44(2) - 44(2)
B2. weighted dip 3-4 reps 20x1 rest 3 min x 4: 35(4) - 40(4) - 44(2) - 40(3)
then 500m row at 97%, rest 10 minutes, repeat
1. 1:38.1 (PR is 1:37.8)
2. 1:41.0


Thurs Apr 12
A. OHS: 31x1 4-3-2-1-1-1 reps, rest 3 min 135(4) - 155(3) - 175(2) - 185 - 195 - 200X(failed jerk, no ohs attempt)
B. snatch bal, build quickly to a tough single (8 mins) hit 165, missed 175, hit 175 but slow
C. 3 stone clean 90#, 30 double unders, rest 2 min x 6
set times (seconds): 28-28-27-28-26-26 broke du once in 4th set. du in oly shoes for practice.

good MU work

Wed Apr 4
am: gymnastics session
5min z1 row
few minutes floor/mobility: rolling Vs, hollow rock rolling into MU tuck position
20 mins muscle up work: hit one nice clean single then . . .
3 MU max rep attempts (rest 2min bw): 5X, 4X, 4X (that is, hit 5-4-4 but finished each set with a miss)
10 min: MU double every 45 seconds x 14 sets = 28 reps total, nice and clean, no misses.
30 HSPU: 2:53, had a couple of misses. fatigue set in fast, after 12 reps or so.

pm:
warmup then trap3, powell raise.
A. press 2-3 reps 21x1 rest 3 min x 4: 95(3) - 100(3) - 105(2) - 105(2)
B1. weighted pull-up 4-6 reps 31x1 rest 1 min x 4: 12(6) - 15(6) - 20(4) - 20(4)
B2. weighted dip 4-5 reps 31x1 rest 2 min x 4: 12(5) - 15(5) - 20(5) - 25(3)
then 3 x max burpees in 1:30, rest 5 min: 32-33-32

New Cycle

Awesome whiteboard session with BK on Monday, spent the afternoon programming the next three weeks. Basic skeleton:
Mon: AM run intervals-->gym skill, PM oly work and heavier/CP tester
Tuesday off
Weds: AM gymnastics skill (with PJ if possible), PM UB push/pull and lactic endurance work
Thurs: PM OHS+snatch tech, odd objects, alactic power
Friday off
Sat: GAME DAY (3x testers, 1 hr between each)
Sun: AM map session with gymnastics, PM lactic power
Goals are improving UB push/pull, improving MU, increasing snatch, and better push on longer testers.

Here are the first 3 days:

Weds Mar 28 BASELINE BF TEST
am. gymnastic skill session
5 min warm-up
5 min butterfly work: 1-10 reps UB on the 30 second mark
5 min CTB butterfly work. no so rhythmic, palms tearing.
HS walk x 5 amrap meter efforts: 2m, 3m, 4.5m, 6m, 3m
Mu progressions, then . . .
3 attempts max MU (no false grip): miss, 1X, miss.
Changed plan: went false grip 1 rep q 20 seconds: 1-1-1-X
Finished with a few clean, spaced out FG reps. Think next time need to save the butterfly work for after the (priority) MU work. Maybe the pull/grip was just tired? Anyway, frustrating.

pm:
A. press 3-4 reps 21x1 rest 3 min x 4: 85(4) - 95(4) - 100(4)* - 101.5(3)* *last reps crooked/ugly
B1. weighted pull-up 6-8 reps 31x1 rest 1 min x 3: 10(8)-12(6)-12(6)
B2. weighted ring dip 5-6 reps 31x1 rest 2:30 x 3:8(6)-10(5)-10(5)
then 3 x row 400m @95%, rest 6 min:
1. 1:19.3 (1:39.2 pace) damper 7
2. 1:22.8 (1:43.5 pace) damper 6
3. 1:21.4 (1:41.8 pace) damper 8

Thurs Mar 29.
A. OHS 3x3 85%: 135#
B. Heaving Snatch Balance build quickly to tough single: 115-135-155-165-170
C. weighted sled drags 60m, rest 1:40 x 10: 90# on flat sled, using yellow belt. Just under 20 sec per effort.

Fri Mar 30 off

Skill

2-13-2012
500m row.
10 mins mobility.
Few no-false-grip muscle ups.
30 hspu, 3:27. Went a bit beyond skill work here.
Struggle street with no false grip MU so I ended with a few clean false grip.

2-14-2012 off

Row, DU.

1-30-2012.

am: gymnastics. HSPU off 45# plates, felt good.

pm: 1000m row, 100du, 750row, 75du, 500row, 50du, 250row, 25 du
TIME: 14:03

midweek training

1-25-2012
am gymnastics: HS walk, HSPU progressions, BMU/HSPU ladder up to 4/2, MU progression

pm
a. HPS singles on minute, up to 115#
b. tng HPS 21, 21, 21 for SPEED rest 2m: 65, 75, 65#
C. BB walk lunge 12 steps rest 2m: 95, 135, 155

1-26-2012
gymnastic warm up: HSPU and MU work
A. 5 x 7 tough tng push jerk, 15 COVP pull-up, rest 4m
1. 125#, 45 sec start to finish
2. 135, 49s
3. 140, 49s
4. 145, 48s
5. 150, 50s
B. 5 x 24 sec row sprint, 2:35 rest
meters: 131, 131, ???, 133, 134
Fun workout with Cam and Vic.

1-27-2012
A. 3 x 10 thrusters 95#, row 90sec 90%, rest 2 min
B. 3 x 10 KBS 70#, 90 sec burpee box jump 20" 90%, rest 2 min
C. 3 x 20 anchored situps, 30 sec FLR, 15 back extensions, rest 1 min
Bad headspace for this workout but got done.

Paoli seminar

1-20-2012

am:
a. 1 CGDL/ 2 PC/ 1 SJ rest 1m x 4: 135-145-145-155#
b. clean-grip DL heavy double in 3 sets: 295#
c. 60 bench press at 145# -- 15 sit-ups per break: DNF. Cut it at 30minutes/ 51 reps. (300? situps)

pm: Carl Paoli gymnastics session. so awesome, so much to work on.

1-21-2012: off (wedding!)
1-22-2012: off

back at it

1-17-2012 off

1-18-2012
am gymnastics. getting that gymnastic kip but my hand keeps splitting and bleeding.
pm oly/strength session:
a. psx1 ohsx3 rest 1 min x 3 @80%: 115-115-115
b. ohs 41x1 tempo 6,4,2 rest 5: 115 - 155(1F)145(4)-165(F) notes: cold, what a mess.
c. 1-12 ub ctb ladder: 6:44 took too slow out of the gate but didn't miss a rep

Jan 2

1-2-2012

11am: gymnastics work
bar mu, hspu and hs holds, big trampoline

5pm:
PM
A. Front Squat - 3,3,2,2,1,1; rest 6 min - GO BIG. 190(3),200(3),205(1,F),205(2nd rep got spot),215(F),210(F)
B. Pronated Chin Ups Strict - 1/3 BWT amrap @ 2010 x 3; rest 2 min: 53#x1, 49#x2, 49#x2 (bw=150)
+
3 rounds for time:
Row 250 m
25 push ups
Row 250 m
20 chin ups TIME: 11:41, bad breakdown on push- and especially pull-ups

Gym, Oly

Mon 12-5-2011

am: gymnastics
HS work, some stuff on the parallel bars, no false grip work (so close, but can't get mu yet)

1pm:
A. hang snatch (2 sec in bottom) 2-3 x 5 rest 2m: 103, 113, 118(2), 118, 123 x 3
B. hang clean 2-3 x 5 rest 2 m: 123, 143, 163, 173, 178
C. heaving snatch balance* rest 2m: 133(1,F) - 123(F) - 83(3) - 103(2,F)
*supposed to be 3x3, just a mess.
D. Tornado ball slam seated 15 sec on 45 sec rest x 5

Nov-Dec catch up

Tues 11-29-2011
3 min amrap/cals at 90%, 2 min rest:
1. 10 lunges-10 GHD sit ups-15 double unders (3rd + 10 lunge)
2. Airdyne (55 cals)
3. 4 strict chins-10 push ups-15 squats (3rd + 4 + 1)
4. Airdyne (52 cals)
5. 5 Chin ups-10 pushups-15 squats (3rd + 5 + 6, kipping pull-ups)

Weds 11-30-2011
pm gymnastics: parkour stuff, bars mostly.
then 10 sets butterflies 4-6 reps a set (skill)

Thurs 12-1-2011 OFF

Fri 12-2-2011
AM
A. Power Snatch 2x5; rest 2 min 95-115-115-125-120
B. OHS @31x1, 2-3x5; rest 2 min 125(2)-125(3)-135(3)-145(3)-155(3)
*thought it was 2 reps only at first, not 2-3

PM: 35# kettlebell tester
25 kb pushups
25 kb snatch R
25 kbs L
30 kb pistols
50 kbs
25 kb thrsuter R
25 kb thruster L
35 TTB
TIME: 14:37

Saturday 12-3-2011
10am
Ju -Jitzu
11am MAP session
5 x 3min 80%, 2 min walk rest

Sun 12-4-2011 OFF

11-28-2011

Mon 11-28-2011

5:30am gymnastics, not getting the MU without false grip yet.

5:30pm
A. Hang Snatch (below knee, 2 sec in bottom), 2 x 5; rest 2 min: 85, 105, 115, 120, 125
B. Hang Clean (below knee); 2 x 5 ; rest 2 min: 155, 165, 175(1), 175(1), 165. Grip trouble at 175.
C. Heaving snatch balance ; 4 x 3 ; rest 2 min: 95, 115, 135. Not heavy enough.
+
Tornado ball slams (seated) - 10 secs x 5; rest 50 secs
+
Plank-prowler rope pulls/prowler push x 2/side rest 45 secs
(Prowler unweighted)

am gym, pm strength

Monday 11-21-2011

AM
gymnastics session with Amanda, fun, felt good.

PM
Snatch Balance 3 x 3 warmup
+
A. Power snatch 2x5; rest 3 min: 95, 115, 115, 105, 105 (dropped weight r/t poor form, speed)
B. Snatch Grip deadlift; 5x3; rest 2 min: 135, 155, 155
C1. Push press @31x1, 5x5; rest 2 min: 115, 105, 105, 105, 115 (3-count down was limiting factor)
C2. Kipping Pull ups 5x15 unbroken; rest 2 min: unbroken no problemo.

9-12-2011

In the Catalyst strength phase, like it, adding some gymnastic skill where I can.

Monday 9-12-2011

am: gymnastic skill
handstand pops, walks, futile attempts at the press

pm: catalyst
A. BS 208# 30x1 x 3 x 5 rest 3
B. Snatch Grip DL 145# x 3 x 3
C. Push Press 125# x 5 x 5 with 3 sec OH hold

Then 3 x
a1. pull up x 10 at 21x0, rest 1 min: UB, UB, 8/2 and needed to kip most last set.
a2. GHD sit up max at 2010 tempo rest 2 min: 50 - 45 - 32

Tumbling/Power Cleans

8-17-2011 (wed)

11am: gymnastics x 1hr
handstand pops, walks
back extensions -- one of the girls demo'd this with straight arms, very impressive
forward rolls
back tucks (spotted)

5:30pm
A. 3 x 5 reps 155# power clean, 12x1 rest 2m
B. 3 sets at 90%, rest 4m:
5 hpc 135#, row 100m
row watts: ???, 408, 393

8-18-2011: off
thought I would go to 7pm gymnastics class but was surprisingly sore, thought an off day would do me good. will be on friday, sat, traveling sunday. need to figure out some workouts to do in michigan while on the farm.

Swim, skill

6-2-2011
30 min easy swim. 3 lengths normal, 1 length underwater.
This should have been no problem except I forgot my goggles. Not knowing where the end of the pool was I was rarely successful swimming 25m underwater. Sometimes I would hit the lane divider, sometimes I just freaked out a bit and came up early for air.

Then some gymnastic skill work: handstand walks, muscle ups. PJ was spotting me through 2-reps without false grip.

Note from a few hours later: I am noticing my effort to breathe. Not sure if this is related to the breath-holding swim work or other factors, like back a bit tight and nose a bit congested.

Mu work

5-27-2011: gymnastic skill work x 1 hr
Warmed up and worked on muscle-ups with a regular grip, rings high enough to swing aggressively. Still need to make the turnover quicker -- PJ spotting me through a lot of reps that would have been misses, but I am feeling more confident without false grip.

Recovery/Skill

5-25-2011
waking heart rate: 58
am: 30 min run, HR 125-130. Pace extremely slow to keep heart rate low, only ran about 2 miles. Also, midmorning did a ten minute swim because I was at the DMV and the pool is just down the street. Was planning on a longer swim but my muscles felt tired within the first few minutes.
noon: 1 hr gymnastics work, didn't feel very fresh. Extended ROM HSPU with a band on, 5 x 5 or so of those. Then handstand walking down a ramp = good. Handstand walking up the ramp = a struggle. Friday will just focus on MU.