1-5

Sun 1-5-2014

AM
EMOM for 16 min
odd - clean pull + hang power clean + power clean 153#
felt really good

even - 10 ring dips ok
+
EMOM for 16 min
odd - power snatch tough 143# then 138#
missed a rep at 143, then got 6 reps but most of them with some pressing out. set 7, missed 143 so switched to 138# to finish sets 7,8 at that weight. watching video i'm a little hunched for the first pull, then the usual problems: wide feet, hips too far forward so i can't 'sit' to catch weight:

even - 3 wall walks

90 minute-ish break

PM
10 min amrap:
4 muscle-ups in singles
6 stone to shoulder 100# started alternating but much easier to just go to R shoulder
10m HS walk
3 rds + 2 mu
here is video link:
http://www.youtube.com/watch?v=6eYUSzWIiws
+
5 rounds for time:
did 30m as 4 lengths x 8 yds in the gym
30m SA FW 100# L
30m SA FW 100# R
30m OH walk 125#
16:32
video of round 2:

12-1

Sun 12-1-2013
AM
EMOM for 12 min
odd - clean pull + hang power clean + power clean
143 x 4 sets and 123 x 2 sets -- dropped weight trying to fix that early pull (video coming)

even - 9 ring dips ok

+
EMOM for 12 min
odd - 2 power snatches tough 123# 

missed first rep of sets 3, 4 but i think this was just due to thinking too much (video coming)even - 15 hr pushups ok

PM
did this session 10pm after 9 hours in traffic, not ideal but warmed up to it and felt ok 10 min amrap:
4 muscle-ups in singles
6 stone to shoulder 100#
25m HS walk
2 rds + 2mu

+

10 min amrap:
2 power snatch 140#
6 wall walks
3 rds + 2 ps 

11-16

Sat 11-16-2013
a crazy morning. flew out to arizona mid-day from portland, so had to condense am & pm session into the am. this basically caused me to overload -- body/brain, too much stress -- couldn't handle the emom work, had to go q2min for that piece. nice to get on a plane for some time off . . .

Part 1: 7am
45 min AD Z1 - every 5 min get off and perform 2.2 muscle-ups
okay, cold hands/cold garage, a few misses 
Part 2: 10am
A. Snatch max: 158#
misread program, was supposed to build to snatch balance (max)

B. Clean and jerk x3 80% EMOM for 10 min
175# 

held emom pace for 4 minutes then caught first clean poorly in minute 5 and had a meltdown--tears, etc, really bad. finished doing 3 reps q 2 minutes. +
For time:
3 rope climbs (15' climb with no jump to start as sub for 20' climb)
10 stone over shoulder heavy 125# -- heavy/slow
3 rope climbs 20'
10 strict CTB chin ups
1 rope climb 20'
10 stone over shoulder heavy
1 rope climb 20'
14:28+
For time:
18 burpee muscle-ups
50m KB Waiter's Carry 1.5pd L
50m KB Waiter's Carry 1.5pd R
9 burpee muscle-ups
12:24

9-28

Fri 9-27-2013 off

Sat 9-28-2013
AM
30 min AD Z1 - every 5 min get off and perform 3.3.3 toes to bar
ok, first thing in the morning -- very tired. ttb started crappy, better by the end.
PM
A. Squat snatch off blocks - build to a max 135#
not so clean. missed 135# once before i hit it. mentally very intimidated doing this. 

video:

B. Clean and jerk x3 70% EMOM for 6 min 150# 

video of last set: 

+
For time:
20m yoke carry 185# bb with 53#kb's suspended on bands
10 wall walks
5 rope climbs 15'
10 wall walks
20m yoke carry
6:28
+
For time:
12-9-6
stone over shoulder
burpee bar muscle-ups
13:13bar mu a real struggle -- lots of time spent just standing under the bar. 

video:

wknd

Sat  4-27-2013
A. Power clean x1/Front squat x2; rest 2 min x6 complexes

155-175-185-190x-185-190 +1 extra set at 185 because Nick told me i was pulling early so i tried to correct, video here:

http://www.coachseye.com/UzFF

+

20 min amrap:

2 muscle ups

4 burpee box jumps 30"

10 stone over shoulder (used a rock, 71#)

30 meter walk with stone

7 rds + 2/3 reps

really really fun.  

Sun 4-28-2013

3 min amrap @ 95%:

Calories airdyne

 66 cals

(rest 15 min)

3 min amrap @ 97%:

Run 200m (realized after that I ran too short)

15 CTB chin ups first rd unbroken, clunky. second rd i burned myself on run and CTB very broken.

10 thrusters 65# 

1 + 200m/15/7 

(rest 15 min)

3 min amrap @ 100%:

Row 500m rowed just under 1:45

10 KBS 2 pood

20 burpees

0 + 500m/10/15 

afterward played with butterfly CTB -- video below:

double session outdoors

Mon 4-15-2013

beautiful breezy day, good to get outside for the am and pm sessions.

am: run 3k for time on track 13:42

first run of the season besides the am interval stuff and i felt pretty slow, just kind of heavy in the legs. room to improve.

pm:

5 rounds for time:
Row 500m
10 stone to shoulder

 17:08

used a stone from outside, weight about 65# but awkward. 

Tues 4-16-2013 off

Last licks before Games

Tuesday 7-3-2012
part 1:
A. Stone to shoulder 7 min, low effort: #90, 112, 150, 175 (on scale, actually #168)
B. Squat Snatch Tech Work - 7 min, very light
C. 10 burpees AFAHP rest 90 sec x 3: 17, 17, 17 sec
D. 20 sit ups AFAHP rest 1 min x 3: 21, 19, 19 sec

part 2:
Run 25 min @ Z1 recovery pace (ran in Westport, yellow sneaks = foot problems)


Wednesday 7-4-2012

A. Build to a max snatch: very ugly 153#

rest 5 min

5 rounds for time:
6 bar muscle ups
9 burpees
12 muscle ups
15 pistols
TIME 27:58


Thursday 7-5-2012 OFF


Friday 7-6-2012
A. Split Jerk - build tough single: 203#
+
4 sets:
3 TnG Jerk 143#
Row 350 m @ 97%
rest 6 min b/t sets walking actively
TIMES: 1:47 (rower shut off), 1:33, 1:30, 1:25

Saturday 7-7-2012

part 1:
5 tire flips with 5 jumps each flip AFAHP: 1:38?
used medium tire.

rest 1 hour

part 2:
death by 10m with 7 burpees each min
RDS: 11 + 12x10m/4 burpees

rest 1 hour

part 3:
3 rounds for time:
3 muscle ups
20 GHD sit ups
50 m prowler push 90#
6:16

Sunday 7-8-2012
A. Snatch - 7 min tech work: 73, 93, 73#
B. 5 strict ring pull-ups; rest 1 min x 5
C. Row 400 m @ 90% x 2; rest 2 min b/t sets: 1:20, 1:22

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

june 11-13

monday 6-11-2012
spider session am -- worked on lower back and hip mobility
easy hike pm

tuesday 6-12-2012
10:30 am - indian file running session, "pose" running clicked a little better (pull knee forward)
Run 5 min @ Z1
+
8 x Run 1 min @ 85%, 1 min 50%
+
Run 5 min @ Z1 back to box (1 min walk into box)
MU Skill 7 sets of 3: hit triple every 45-50 sec, felt good. last rep a struggle.

4:00 pm flat session, bad mood.
A. clean grip dead lift @ 11X1; 50% 1RM; 8 sets of 2; rest 30 sec 180#
THEN snatch singles up to 123#
B. high hang power snatch - 3 x 3 - work on receiving; rest 2min - 80% 103#
C. GH raises - 12 x 3; rest 1 min
D. L Sit - accumulate 180 sec this took 10 minutes. went too long first set, burned out. big weakness, combo of tight hamstrings and needing more lower ab strength.
Finish: Mobility 20 mins

wednesday 6-13-2012
10:30am
Strongman Practice x 15 min (stones to overhead, up to #112, few tire flips)
+
3 sets for times @ 97%, 10 min walk bw sets:
10 burpees
10 squat clean TnG - 95#
Run 600 m
set times: 3:40, 3:39, 3:30

4:30pm
45 minutes gymnastics with PJ: played with salmon ladder (close but can't do yet), parkour stuff, etc.
10min shared Airdyne with Pistol: 274 calories (30 then 20 sec intervals)

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.

4-24-2011

Sunday 4-24-2011

part 1
10 stone to shoulder, 90#
20 meter down and back x 3
10 stone to shoulder, 90#
20 meter down and back x 3
10 stone to shoulder, 90#
TIME: 3:40
Bad slowdown on the last set stones.

part 2
45 double unders
45 squat cleans, 95#
45 ring dips
45 double unders
TIME: 10:06?

Summer Challenge

Yesterday was the Hybrid Summer Challenge. Really fun, hard, heavy and I finished 1st -- pretty sure as a result of a lower bodyweight tie-breaker between me and Wreck. Jim took some video:

The Bear: rep a minute of bear complex. Hit #170, missed 185. A. gets PRs in clean, front squat, and jerk in here too.


7-minute amrap: farmers walk 150# a hand, 7 clapping push-ups, f. walk, 7 tire jumps. 5 rds + 10 feet.


2-minute yoke carry (Zercher). 4 and 1/3 lengths.


Stones to shoulder, 33 double unders x 3 rds. Stones: 112# x 6, 135 x 4, 150 x 2. Time: 4:47


Death by Axle Thruster, 100#. 10 rds + 6 reps.

Quick Morning WOD

Planned to do "Dead Man's Hand" wod today, decided to give push-ups another recovery day and went to Hybrid in the morning instead. Bad idea. Good Friday, everyone and their mother showed up for the 10am class. Jules and I modified the wod for outside, and did this:

30 wall ball, #16
30 kbs, #35 (overhead)
20 wall ball
30 kbs
10 wall ball
30 kbs

TIME: 6:52

I was a little flat. Just didn't have the energy pumping for the wall-balls, and going unbroken on the kbs was more mentally challenging than usual.

Then played with the lighter stones for a bit.

10 stone-to-shoulder, 65#
TIME: 29 sec
Lesson learned: clean to right shoulder is faster than alternating.

Later tonight: squats, pull-up workout. Tomorrow or Sunday will make time for DMH.

Sectionals

Day 1

for time
800m run
30 snatches, 75#
800m run
9:01

3 rds for time
20 box jumps, whole foot 20" box
20 ctb
20 wall ball, 10" 14#
13:34

Day 2

max 7-rep clean
125#

4 rds for time
4-3-2-1 stone to shoulder #65
50m out and back with 18# sandbag
15 ohs, 65#
15 deadlift, 135#
15 burpees
12:45

Strongman Seminar

Yesterday I went to Rob Orlando's Strongman Seminar at Hybrid Athletics. Awesome.

I learned way too much to summarize here, but a couple of things really stuck. One was the hard-and-fast idea -- Mike has been telling me this for a while, but I realized I need to get faster with my movements. Another thing I realized is that if I want to compete (and I do), I need to teach my body to wake up quicker -- I'm going to need to do difficult workouts without overcomp work on each motion. This was something that hurt me a little on Saturday. Watching those 75# snatches, I see how slow and awkward the motion looks. There was a ton of technical stuff I learned, too, about shouldering the stone, cleaning the log, continental cleaning the fat bar, etc etc.


(Thanks Casey Geraghty for taking this photo!)

Here are some of the highlights:
-shouldered a 150# stone
-flipped the 650# tire a couple of times, but couldn't get two flips in a row
-continental-cleaned 175# on the fat bar
-cleaned the 10" log with 135#, couldn't press it
-carried the yoke heavier than Saturday
-dragged the tire with the harness, not sure of weight

A lot of fun, and I've got to try to make it back there soon for a "Heavy Friday."

Hybrid

Spent the morning at Hybrid Athletics/ CF Conan in Stamford. I learned some new kettlebell moves for the WOD, then spent a couple hours playing around with the strongman stuff.

9:30am WOD:
40 x 24# kb figure eights
30 squat jumps
20 push-ups
10 pull-ups
40 x 24# kb halos
30 squat jumps
20 push-ups
10 pull-ups
40 x 24# kb clean and press
30 squat jumps
20 push-ups
10 pull-ups
Time: 11:04

All my pull-ups were in unbroken sets.

Then we messed around with some strongman stuff. Some highlights:
-Flipping the 300# and 400# tires
-Cleaning and pressing the "log" (seems dumb, but i expected this to be a real wooden log . . . disappointing). Up to 98#.
-Wide-bar dumbbells snatch and press, not sure #.
-Stones! Floor to shoulder with 125#, floor to overhead with 90#.
-Kegs! Floor to overhead with 65#.
-Snatch work, just a bunch of reps at 65#.

Pretty fun morning, and Tim (coach) was a super-nice guy. I definitely got excited for the Winter Challenge next month.

Food:
7:30
-oatmeal with butter, pecans, cream, blackberries
-coffee with cream
1
-tuna with mayo
-celery stalk
-carrot
-2 Tbsp. hummus
-2 Tbsp. almond butter
-coffee with cream
5:30
really bad dinner at the mall
-hamburger patty on lettuce/tomato "salad"
-few chicken fingers (breaded, fried)
10
-half an orange