12-29

Sun 12-29-2013

AM
EMOM for 14 min
odd - snatch pull + hang power snatch + power snatch 113#
even - 3 wall walks ok
+
EMOM for 16 min
odd - 2 power cleans tough 193#
even - 3 wall walks ok

PM
10 min amrap:
4 pHSPU 4"
40m FW heavy (97# and 88# kb)
2 rope climbs 15'

4 rds + 3 hspu

+
10 min amrap:
1 OHS 145#
1 burpee muscle-up
2 OHS 145#
2 burpee muscle-ups
3...

5 rds + 6 ohs/2 bmu

12-8

Sun 12-8-2013

condensed am and pm sessions into morning because of gym hours

Part 1: 830am
EMOM for 14 min
odd - snatch pull + hang power snatch + power snatch 113#

even - 8 ring dips ok, working on relaxing breathing when i kip these
+
EMOM for 14 min
odd - 2 power cleans tough 193# 
some of these caught a little sketchy, working on it!!

even - 14 pushups hr ok

Part 2: 1030am
10 min amrap:
3 pHSPU 6"
30m single arm FW heavy each arm 97# kb
2 rope climbs 15'
4 rds + 3pHSPU/1 FW 
+
10 min amrap:
2 OHS 135#
5 burpee box jumps 30"
8 rds

11-10

Sun 11-10-2013

A. Front squat @20X1; 3-3-2-2-2; rest 2 min
205(3)-210(3)-215(2)-220(2)-225(2)last rep at 225 was to ok depth but really ugly on the way up
B. Hang power snatch - pause below kneecap; 2 reps EMOM for 10 min
ok, used 105#
+
For time:
12-9-6
OHS 125#
pHSPU (home paralettes, to 45/10/abmat)
12:11
+
10 min @80%:
40 double unders
30m single arm farmer's walk 2pd L
30m single arm farmer's walk 2pd R
10 chin ups
5 rds + 40du, 12m walk

10-20

Sun 10-20-2013

A. Front squat - build to a max 240 (245x)

video of FS warmup:

B. Hang power snatch - build to a max from below kneecap 135# 

cut it because form was getting worse and worse, see video. pulling early, missing pockets, landing wide:

+
8 rounds for time:
3 bar muscle-ups
5 OHS 105#
9:14the bar at the gym is super smooth which makes those bar mu more challenging -- feel like i am going to go flying 

video:

+
10 min @80%:
0.2 mile AD
7 ring dips
5 deadlifts 115#
8 rounds + 0.1mi

video ring dips:

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 

pre-regionals

Mon 5-13-2013

Ohs: felt ok, depth no problem today. Built weight then 135 x 3 x 3 

Ctb: felt ok not great, moving from wb no prob. Did about 60 total in 4 sets of 5-5-4-3, 5-3-3-3-3, etc 

Row 200
24 du
20 DB snatch 55# (no fifty)
Rest 90s x 3
Times: 2:23, 2:17, 2:39
db got real heavy by last set

Tues 5-14-2013

HSPU: kept reps low, just did 4 which weren't fast, then 5-6-7 which got faster. 

mixed in a couple of rows, 250m and 300m, settling in to a 1:57 pace. 

Weds 5-15-2013 
Not feeling 'rested' but not bad either.

OHS warm up - then build to a solid single OHS from rack - feel it out and make it good

 195# felt good, cut it there

burpee muscle up tech work - max 15 reps - sets of 3-5's at game pace

did 3-4-3-4

paced too fast, need to relax a bit

but kip felt strong 

5 sets @ game pace:

20 DU's

Row 150 m

10 squats

5 chin ups

rest 90 sec

Times: 1:15,1:15,1:14,1:14,1:12 

DB snatch practice - max 30 reps, feel out pacing for reps to put it in your mind when you get there...

10-8-6 reps at 55#

Thu 5-16-2013 off

run-through event 7

Sun 5-12-2013
Practiced OHS, practiced burpee-MU pacing, tried out regionals event 7. 

12th

pre wod: - OHS event practice

3 reps OHS: 175. 2,x at 180. 

this went poorly, especially compared with a few days ago -- I struggled to get below parallel at 175# and it took 3 attempts to get 3 good reps (unfortunately, only got video of the "no good" sets). after that i tried 180 and failed rep 3. took one more attempt at 180# but stopped after a shaky start to the first rep. takeaway from this: 1. need to warm up better at lighter weights 2. need to hit 175 in practice with good depth to feel comfortable opening there. 

+

muscle up/burpee practice - max 15 reps...work on pace

took 2 min after OHS workout to see how that would feel -- actually pretty good, getting really good height. had opened up front hip in warm-up and this did help with kip.  also 

+

event 7:

4 rds:

2 rope climb 15'

100ft sprint (did as 4x 25' due to raining out)

4 squat cleans 135#

100ft sprint

5:14

regionals pre-test

Regionals events came out a day at a time this week, started testing those out:

Weds 5-8-2013

1. 7 min to a 3-rep OHS from the ground, start at 175# and up 5# each set:

175-180-185-190(2x)

Tested this out, for sake of training should've cut it at 185x3 which was hard. Instead went to 190 "just to try it" and dumped the last rep forward. Other consideration: my forearms felt a little smoked and at regional, muscle-up tester is to follow.

2. "Jackie"-- 1k row, 50 thrusters 45#, 30 pull-up

6:52

Followed strategy, rowed 1k in 3:59, 50 thrusters without putting the bar down but did rest briefly with it in the rack twice. Think i could push harder on those. Pull-ups started butterfly -- 10/5. ended kipping 6/7/2 or something like that. Felt good afterward. 

Thurs 5-9-2013

A. EMOM - 205# DL TnG game pace x 7 odd, 8 kipping HSPU's game pace even - 12 min

okay, kipping got better as i got into it 

+

205# DL x 5

10 BJ's - 24" game pace

rest 30 sec x 3

sets took 27-28-28 sec 

rest as needed-- maybe 10+ minutes

for time:
50 wall balls - 40/10
50 CTB chin ups - fraction in short reps and short rests!
50 pistols - singles non stop
50 Db Sn - 50# no fifties so used 55# db- grind it out and finish hard!

12:37

wall ball no problem. chest-to-bar didn't feel great. pistols were slower than usual. DB snatch really hard. this didn't make me feel so good about the 100s version of the workout. telling myself it will be hard for everyone, but it's the one that makes me nervous.

Fri 5-10-2013 off

saturday single

Sat 5-4-2013

Relaxed morning and a long, dawdling kind of warmup at the gym. The workout itself was quick (under 45 minutes) once I finally got going, but hard. Weather has been unbelievable for days and I did parts 1,2 outdoors in the sun. 

-Death by 10m shuttle runs (1 shuttle is 10m down and back)

8 min + 8/9

rest 5 min

-200m farmers walk for time 2 pood/hand

2:10 

rest 5 min

18 min amrap:

20 back squat 125#

30 CTB chin up

40 double unders

40 front squat 95#

30 CTB chin ups

80 double unders

60 OHS - 65#

30 CTB chin ups

amrap DU's in time remaining: 13**

**not a legit score: amy filmed some of this and i would've gotten a lot of no reps for a) squat depth and b) more often, not standing up squat all the way -- this was mostly because my upper body was leaned forward. also, chest to bar not great. hands ripped a bit 85 reps in. video below:

midweek: bar mu, row

Tues 3-12-2013 off 

Weds 3-13-2013
A. Snatch balance; 3 reps on the min for 15 min @55% 1rm 103#

not actually sure of my 1-rep snatch bal, guessed 185

+

On the min for 30 min:

Odd- Airdyne 10 cals + 3 bar muscle ups

Even- 20 double unders + 4 OHS 95#

completed 14/15 sets of the mu as triples. but all of them done left-then-right, never a nice and clean both-arms-at-once. video:

+

10-8-6-4-2

Parallete hspu

KB snatch L - 1.25 pood

KB snatch R

12:35

this was slow, missed a handful of hspu. kb snatch were not well-controlled and my elbows hurt after.

Thurs 3-14-2013
15 min row @85%
rest 5 min
x3

1. 3662m (2:02.9)

2. 3626m (2:04.1)

3. 3540m (2:07.1)

harder, slower than i thought it would be. figured i could maintain 2:00 pace at 85% effort and this wasn't the case. by the last set i was working harder than 85% just to keep pace under 2:10.

Fri 3-15-2013

first weekend feb

Friday 2-1-2013 off

Saturday 2-2-2013
A. Squat clean x1/hang squat clean x1/Front squat x3; rest 2 min x3 complexes - only last set tough,

155-155-175

video:

B. Hang squat snatch from blocks (mid shin) 3,3,3,3; rest 2 min

105-115-125-130(2, lost grip for 3rd)

C. On the min for 10 min; 5 TnG squat clean 55% 1rm 110#
+
for time:
70 chin ups very broken
70 kbs 1.25 pood sets of 15 then 10ish
70 double unders broke 60/10
70 ohs 65# sets of 15, 12, 18, 22

11:27

exact rep breakdown here, thanks Amy:

Sun 2-3-2013
A. Push jerk 2, 2, 2, 2, 2, 2; rest 2 min - 70% effort

135-140-145-145-150-155

B. Split jerk; 2 reps on the 45 seconds for 10 sets (55% 1rm) rounded up to 120#
+
On the min for 22 min:
Odd- 4 parallete hspu kipped difficult but got done.

Even- 10 sec airdyne AFAP
+
12 min amrap:
15 S2O 75#
45 double unders 7/9 sets ub, others broke x 1
9 rounds + 1 rep.

Mon 2-4-2013
A. hang power snatch; build to a 2rm - NOT TnG

125# with good footwork, 130# with feet way too wide

B. TnG power snatch 5 reps on the min for 12 min @55% 1rm 80#
C. TnG deadlift - 5 reps on the min for 12 min 185# ok
+
10-9-8-7-6-5-4-3-2-1
TTB
Burpees

5:00

not really pleased. this should've been better -- just got away from me a bit. lost rhythm of ttb, missed one each in rounds ~5 and 3 (maybe?), had to drop and redo those. also in round of 9 burpees did 10, on auto-pilot and not thinking enough.

Catch Up: Late December

Tues 12-18-2012 off
Weds 12-19-2012 off

Thurs 12-20-2012
Row 500 @1:52 pace, rest 2 min x 12
1:52.3 - 1:52.1 - 1:52.3 - 1:52.1 - 1:52.0 - 1:52.2 - 1:52.3 - 1:52.4 - 1:52.7 - 1:52.5 - 1:56.5 - 1:54.1
this went poorly. minimal warm-up, not even the early sets felt okay. on set 11 i blew up, actually lay on the ground wheezing between sets 11-12 (i have never wheezed before in my life). 

Fri 12-21-2012 off

Sat 9-22-2012
A. Front squat clusters 2.2.2.2x3; rest 20 seconds/rest 3 min 185-185-195# difficult!
B. Squat snatch 2, 2, 2, 2, 2, 2; rest 2 min 103-113-123-123-123-123

just trying to get clean/smooth reps in but felt like i was stopping short of bottom position. that's why i stayed at 123.

C. EMOM x 12 minutes (supposed to be 10m); 4 squat snatch @55% 1rm used 83#
+
21-15-9
OHS 105#
CTB chin upsTIME: 6+ minutes?? someone turned the clock off while i was doing this workout. OHS unbroken but slow. CTB broken up. Shoulders tired -- in general felt un-energetic after big effort early on FS. 

Sun 12-23-2012

A. Split jerk clusters 1.1.1.1.1x3; rest 15 seconds/rest 2 min

185 - 175 - 175(1.1.X.1.1 +1)

185 felt sketchy towards the end, 2nd set better, 3rd set 1 failed rep
On the min for 20 min:Odd- 3 parallete hspu a lot of missed reps which i made up afterward:

3-3-3-1X1-3-2X-2X-3-XX-1X

even- 10 toes to bar all good, quick, ub
+
For time:
5-4-3-2-1
Muscle ups
S2O 135#8:28

muscle-ups slow with a couple failed reps -- shoulders tired and didn't feel quick on turnover. no more than 2 consecutive. pj for all shoulder-to-overhead. 

 

Mon 12-24-2012

felt tired, un-energetic from the start . . . combined am and pm session into 1, took ~20m between.
A. TnG power snatch; build to a 6rm in 3 tough sets

115(6)-120(6)-125(3)

didn't even try 4th rep at 125 -- back was slacking/lazy pulling posture, see video:

B. TnG power clean 3 reps on the minute for 12 min @60-70% 1rm 140#
video last set here:

C. TnG power snatch 3 reps on the minute for 12 min @60-70% 1rm 95#

+
3 rounds for time:
20 burpees
20 kbs 1 pood
100 double unders

10:15

Tues 12-25-2012 off

Weds 12-26-2012

butterfly work to warm up, including some really goofy CTB attempts:

 

3 sets @90%, 6 min rest bw:
-Row 1k
-3 rounds:
[10 toes to bar
15 push ups
20 forward lunges]
-Row 1k

set times: 12:34, 13:48, 13:44

Thurs 12-27-2012
Row 500 @1:51 1:50.9 - 1:50.9 - 1:50.8 - 1:50.9 - 1:50.9 - 1:51.4 - 1:51.4 - 1:51.3 - 1:51.4 - 1:51.5
Rest 2 min
x10

better than week prior. very difficult by the end, maybe should've pushed the last set a bit harder.

December 1-2

Sat 12-1-2012

Made the same mistake twice: over-ambitious, made too big a jump in weight, then came back down a bit but couldn't quite finish rep (FS) or set (15rm). Bad judgement, twice.
A. Front squat 1, 1, 1, 1, 1, 1; rest 3 min

195-205-215-225-235X-230X
B. OHS; build to a 15 rep max

155#.

Attempted at 170 (7 reps) then 165 (11 reps). 165 is doable, I am sure, but I fatigued my shoulders too much on the 170 try.
+
Airdyne sprints 15 seconds @100%
Rest 1:45
x3
Rest 6 min
x3

cals 12-14 per sprint



  

 

Sun 12-2-2012

A. Split jerk 3, 3, 2, 2, 1, 1; rest 2 min

185(3)-195(3)-205(1,X)-205(2)-210(1)-215X

added extra set: 215(1)

video split jerks: 

B. Weighted supinated chin up 2, 2, 2, 2, 2; rest 2 min

35-45-53-53*-45*

*second rep both of these last sets had to kick to get chin over

video 2d, 4th, and 5th sets:

+ 

For time:
50 CTB chin ups
50 burpees

5:44

this really didn't go well. couldn't find a rhythm on CTB. then on burpees, struggled with low back tight/painful when I jumped my feet back to standing from push up position.

video of tester:

+
Emom for 18 min:
Odd- 7 hspu
Even- 7 toes to bar

done -- like burpees, TTB were aggravating to low back every time I close my hip.

emom ttb:

 

emom hspu:

 

Games weekend 2012

Friday 7-13-2012
1. broad jump. 2 misses then 68.5"
2. ghd ball toss. unsure score, couple of no reps and just about last place.
3. sprint start then 3 RFT: 8 split snatch 75#, 7 bar MU, 400m run
time -- 9:11?
4. 3 rft: 8 med ball cleans 80#, 7 paralette hspu. DNF in 10m cap.

Saturday 7-14-2012
1. 50m,100m shuttle: 50sec
2. 5 rds: 1 20" rope climb, 1 20m sled push. Unsure time, 5th place?
3. clean ladder: 200# power clean, miss and 8 deads at 205.
4. chipper: 10 ohs 105#, 10 over-box jumps 20", 10 axle thrusters 95#, 10 power cleans 125#, 10 ttb, 10 burpee-MU, 10 ttb, 10 pc, 10 thruster, 10 obj, 10 ohs. Unsure time, 5th place?

Sunday 7-15-2012
1. double banger: 4:11
2. elizabeth: 4:28
3. isabel: 2:05
4. fran: 3:55

Monday 7-16-2012
OFF, travel home

Weekend

Saturday 6-30-2012
25 OHS 75# - 5 CTB
20 ohs - 10 ctb
15 ohs - 15 ctb
10 ohs - 20 ctb
5 ohs - 25 ctb
TIME: 7:06

Sunday 7-1-2012
12pm: Gary session, snatch up to 143 (missed 154), c&j up to 192.5 (missed 198)
No adrenaline, kind of flat session.

5pm: MAP
5 x 5 min on, 3 min off
1. 100m run, 10 HSPU: 5 rds
2. 3 muscle-ups, 30m prowler push (+90#): 4 rds
3. 6 pistols alternating, 6m handstand walk: 7 rds + 6 pistols
4. 4 stone to shoulder 60#, 8 KTE: 6 rds + 4 stones
5. 2 rope climb, 10 wall ball (14/10), 5 HSPU: 3 rds
In retrospect should've kept the prowler a bit lighter and should've worn pants -- coming down from rope climbs was precarious and slow. But a good session, good 3 days training.
After workout: quick dip in the sound.

Monday 7-2-2012 off

6-23-2012

am.
EMOM clean gauntlet: 95-105-115-125-135-145-155-165-175-185-195X
15m rest

for time
5 clean and jerk 135
8 muscle ups
4 cj
8 mu
3 cj
6 mu
2 cj
4 mu
1 cj
2 mu
TIME: 10:35

pm.
20 ps 95#
run 400m
20 kbs 53#
400m
20 ohs 95#
400m
20 burpees
400m
20 ctb
400m
20 box jump 24"
400m
20 wall ball 20#
400m
TIME: 25:59
Painful -- back froze, hips and thighs etc in pain. Need to correct toe run and overstride.

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.

Maine

Thurs Apr 5
5:30am
TGU work, up to 45# bar. needs work.
-OHS: 12 minutes to build to a tough 2: hit 155, missed 175 and called it done 8-9 minutes in.
-5 sets: 3 tire flips, 100m sprint. Did one set every 3 minutes. Used biggest tire.
-L-sit, build 1 minute
Went to school, Amy picked me up and we drove to Bangor, got in 11:30pm. Long day.

Fri Apr 6 off

Sat Apr 7 (at CF Bangor maine)
Part 1.
Max clean and jerk in 10 mins: (from empty bar) 65-95-135-155-175-190
(missed jerk at 200 twice. should've rested longer for one good attempt)
rest 2 mins
max reps clean and jerk at 90% in 8 minutes: 12 reps at 170. (missed 2 cleans.)
(rest 1 hour)

Part 2.
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
TIME: 22:50
took nearly 10 minutes to get through TGU, this really needs work.

(rested 3 hours)
Part 3. (Done at hotel in Belfast, ME.)
5 rds for time:
5 kb snatch/arm 35#
10 burpees
time: 3:53

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

off, double

1-31-2012 off

2-1-2012
AM
A. OHS @ 3011; 5,4,3,2,1; rest 5 min: 145, 155, 165, 175, 185
B. 30 COVP chin ups; rest 5 min x 3: 30ub, 30ub, 29/1


PM
part 2:
for time:
30 ring dips
30 box jumps - 24"
30 db squat clean - 35#/h
30 GHD sit ups
30 double unders
30 row cals
TIME: 9:28