1-11

Sat 1-11-2013
AM
due to a midmorning commitment did this session early -- 6:45a start, no food, just black tea and amino drink. not used to this and it didn't go well. 
A. Back squat - build to a 2RM
265

tried 275, missed 2d rep at 275 then tried again and missed first rep so i cut it there

B. Clean 140#x4 TnG EMOM for 8 min
ok 

+

For time @80-90%:
30-20-10-5
wall balls 14# to 10ft
CTB chin ups
double unders
8:15 video here: http://www.youtube.com/watch?v=b-0MGODfpb8

I had a PM session in my program but I cut it. 

James asked me about sources of stress -- thinking hard about work and what kind of changes I need to make, both right now and medium-term. 

1-4

Sat 1-4-2014

AM
A. Back squat 5-3-2-1-1; rest 3-4 min
255(5)-265(3)-275(2)-285xxfelt confident about 285 out of the rack, then i failed both attempts a little higher than the "usual" sticking point. not sure if it's just strength or if there's some mechanical fix/cue. afterward felt dejected and low energy, for a couple hours after the workout actually.

B. Clean 140#x5 TnG every 75 sec for 6 sets
ok, difficult, still catching too far forward at times, a few sets, i ended up on my toes by around rep 3.

+

For time @80-90%:
24-21-18-15-12-9-6-3
wall balls 14# to 10ft
CTB chin ups
12:50 felt inconsistent throughout, never a good rhythm on ctb

PM
For time:
5-4-3-2-1
power cleans 185#
pHSPU -4"
4:50

rest 15 min

For time:
20 front squats from ground 185#
1 mile AD
7:27

trouble posting video, here is link:

http://www.youtube.com/watch?v=yMg_3sgfyxI

12-28

Sat 12-28-2013
AM
A. Back squat 6-4-2-2; rest 3-4 min

245(6)-260(3x)-270(2)-280(1x)will improve my warm-up for heavy back squats -- didn't get muscles fired up pre

B. Clean 135#x6 TnG every 90 sec for 5 sets
ok but sometimes super slow-motion

also, need to focus on dropping butt for TNG, tend to drop less as I get tired

+
For time @80-90%:
40-30-20-10

wall balls 14# to 10ft
CTB chin ups

11:23got winded fast here

PM
For time:
12-9-6-3
deadlifts 225#
pistols L
pistols R

5:23

+
8 min amrap:
1 burpee box jump 32"
1 TGU 2pd
2 burpee box jump 32"
2 TGU 2pd
3...

4 rds + 1 burpee bj 

12-21

Sat 12-21-2013

AM
A. Back squat @78%x7, 84%x5, 87%x3x2; rest as needed
225 x 7
240 x 5
250 x 3,3limited in my depth by leaning forward, not keeping upright. see video, barely below parallel:

+
B. Clean 155#x5 TnG EMOM for 6 min
5-5-5-3-3-5as sets got further in, got lazy and pulled with butt high. also, breathing totally out of control -- wheezing by the end:

+
8 sets:
12 wall balls 14# to 10 ft
12 CTB chin ups
rest 1 min
times: 45-48-46-44-43-45*-50-45again, wheezing by the last 2 sets*video of set 6:

PM
5 rounds for time:
2 power snatch 135# couple of misses
7 burpee broad jumps 6'
8:02

rest 15 min

For time:
9-7-5
muscle-ups hard out of the gate then a couple of misses
deadlifts 245#
8:32

video from 2d set on:

OPT Winter Comp

Sat 12-14-2013
Event 1.
10 min to establish 3 max broad jumps: 84-86-87"
1 min rest
10 min to establish 3 sets max DU: 137-163-133

rest 15m

Event 2.
For time:
10 unbroken c&j 85#
1200m row
10 ub c&j
1200m row
10 ub c&j

1200m row
10 ub c&j

1200m row
10 ub c&j

24:59

Sun 12-15-2013
Event 3.
30 minutes to establish
3rm front squat 220# (225 1,x)
2rm snatch 153#
1 set max CTB 28

rest 15m

Event 4.

For time: 

50 kbs 1.5pd

50 walking lunges

50 ttb

50 shoulder to overhead 65#

40 alt db snatch 45#

50 wall ball 14#/10'

30 burpees

15:45

12-7

Fri 12-6-2013 off
very early flight Bangor to Detroit

Sat 12-7-2013
AM
A. Back squat @75%x7, 82%x5, 85%x3x2; rest as needed
215 x7 - 235 x5 - 242.5 x3,3 
B. Clean 175#x3 TnG EMOM for 6 min
3-3-2x-2-2-3 

actually felt like i got some good work done despite the failed reps/not getting all triples. as soon as i go TNG i tend to keep my butt high and then miss pockets . . . tried to remedy this with really slow descent to be in better pulling position as soon as weight touched. warmup set at 155 felt better than any of the work sets. 
+
4 sets:
22 wall balls 14# to 10 ft
22 CTB chin ups
rest 2 min
times: 1:52-2:09*-2:00-2:04 broke ctb into 2-3 sets per 22
*think i might have messed up clock on this one
PM
3 rounds for time:
3 power clean 185# all as singles
5 muscle-ups broke 3-2 each set--dropping from top felt really good
5:11 

rest 15 min

For time:
15 squat clean thrusters 155#
row 300m
6:30

11-30

Sat 11-30-2013

AM
A. Back squat @65%x10, 70%x8, 75%x6, 80%x5; rest as needed
185-200-215-230 
B. Clean 190# EMOM for 8 min
felt ok but can see on video that i'm on my toes/arms bent early

+
5 sets:
16 wall balls 14# to 10 ft
16 CTB chin ups
rest 90 sec
1:04-1:01-1:06-1:14-1:38**last set broke up reps and tried to go back up for quick hits, not successful
PM
felt dehydrated this session.
For time:
12-9-6
clean 175#
box jumps 30"
14:35
a few misses on the cleans, see video:

rest 15 min

For time:
30 deadlifts 225#
row 400m
4:24 
broke dl 8-7-6-5-4 

11-13

Wed 11-13-2013

A. Back squat @30X0; 2.2.2.2x3; rest 20 sec/rest 3 min
205-215-225
B. Push press - build to a 3RM in 8 min
165 (175-4X) +
EMOM for 14 min
25 ub double unders + 3-4 muscle-ups
nope, started failing triples early: 3,3,2x,2x,1,3,2x,1,2x,2,2,1,2,1.2 
+
8 sets:
16 wall balls 14# to 10ft
10 CTB chin ups
25 sec AD
rest 90 sec
times: 1:18-1:21-1:18-1:20-1:25-1:24-1:26-1:22

10-30

Wed 10-30-2013
A. Back squat @30X0; 4.4.4x3; rest 20 sec/rest 3 min
185-195-205#
B. Push press - build to a 5RM in 12 min
170# 
+
EMOM for 12 min
5 burpees + 3-4 muscle-ups
mu per set: 3-3-3-3-3-2x-2-1x-2x-3-2-2 plus made up 7 to finish 

+
4 sets:
30 wall balls 14# to 10ft
12 CTB chin ups
35 double unders
rest 2:30
2:00-1:50-1:57-1:53

10-9

Wed 10-9-2013
A. Back squat @30X0 1.1.1.1.1 x 5; rest 15 sec/rest 3 min
225-235-240-245-250(1,x) then added a set at 225 to finish, focus on 3-sec descent w/o rushing
B. Push press - build to a 3RM in 8 min
170jumped from 165 to 175 and missed . . . bad decision +
EMOM for 10 min
3 box jumps 30" + 3-4 muscle-ups
couldn't keep up with muscle ups. did:
4-3-3-3-3-3-2+1-2,2,2
then added a few (2,1,2,2) to make up
video:

+
5 sets progressively tougher, not 100%:
20 wall balls 14# to 10ft
15 ub CTB chin ups
40 double unders
rest 90 sec
1:41 - 1:48 - 1:55 - 2:51 - 2:35took longer despite higher effort due to trouble with CTB -- had to increase rest before starting set, some hanging on the bar between reps

9-25

Tue 9-24-2013 off

Wed 9-25-2013
A. Back squat @30X0 3.3.3 x 3; rest 20 sec/rest 3 min 185-205-225
B. Push press - build to a 5RM in 10 min 155 (before that tried 160 -- 4x)
+
75 ub double under buy-in
then
3-5 muscle-ups EMOM for 8 min mostly as triples. still struggling with that kip, a lot of strained/pressed out third reps
+
3 sets @85%, 90%, 95%
30 wall balls 14# to 10ft
12 ub CTB chin ups
rest as needed

1. 1:372. 1:213. 1:18

 ctb felt really good

Heavy double BS

Sat 7-13-2013

A. BS - build to a tough double 265# 

depth was below parallel but not full depth as it got tough, will focus on this.

B1. wtd chin up - 2-3 x 4; rest 1 min

3 x 28.5 - 31 - 35 - 37.5 next time will start heavier

B2. press @ 12X2; 3-4 x 4; rest 1 min

4 x 85 - 95 - 100 - 102 (2,X)

+

5 rds - each set same speed:

15 wall balls

15 burpees

15 box jumps - 24"

rest 1 min

Set times: 2:01, 1:58, 1:59, 1:54, 1:55

obviously started a touch too slow

end of june

Sat 6-29-2013
A. Max clean and jerk 195#
missed clean at 200, then made clean/missed jerk, then missed clean again, cut it.
video:

+
15-12-9-6-2
Power clean 145#
Hand release push ups
6: 23
video:

+
For time:
Airdyne 200 calories
200 wall balls (14#/10')
200 double unders
28:23

Sun 6-30-2013
15 min amrap @80%

Run 400m10 thrusters 45#10 CTB chin ups 4 rds + 200m

(rest 5 min)
10 min amrap @90%

10 box jumps 24" (step down)15 wall balls (16#/10') 6 rds + 2 box jumps

rest 5 min
5 min amrap @100%

Run 400m10 burpees 2 rds

saturday off, sunday double

Sat 6-22-2013
supposed to do a 3-part workout, instead took off and shifted to Sunday am.

Sun 6-23-2013
am: Saturday's session
A. Build to a max clean and jerk 200#
video: a very messy jerk at 200, a missed clean at 205

+
21-15-9
Deadlift 225#
Bench press .75x bwt (115#)

9:48 

+

For time:

Row 5k 21:22

100 kbs 1.5 pood

50 ring dips

31:44 

pm: supposed to be stand-alone Sunday map session
15 min amrap @80%

Run 800m slow pace
20 wall balls 16/10
10 toes to bar 2 rds + 800m/1wb

rest 5 min
10 min amrap @90%

10 thrusters 75#
10 chin ups 7rds + 4 thrusters

rest 5 min
For time:

Row 1k
50 box jumps 20" 

time: 6:27

june 16,17,18

Sun 6-16-2013
15 min amrap @80%

Row 500m
10 goblet squats 1.5 pood
10 burpees 4rd +325m

rest 5 min
10 min amrap @90%

30 double unders
10 16#/10' wall balls 8?rd +30du/1wb

rest 5 min
5 min amrap @100%

Row 500m
10 burpee box jumps 24" 1rd+500m

Mon 6-17-2013
For time:

Row 2k
50 deadlifts 225#
30 parallete hspu (to 45#plt, abmat)

29:18 

Tues 6-18-2013 off

June 8,9,10, 11

Sat 6-8-2013

5 rds NFT:

row 350 m

10 db push press - 35#/h

10 ghd sit ups 

 ok, no clock.

EMOM - 12 min

odd - 3 PC TnG - 135# ok, felt good

even - 10 kipping HSPU first few sets really good, 4-5-6th reps kip slowed down for last 3 reps

21,15,9 for time

KBS 2pd

Ring Dips

BJ - 30" step down

9:03. burned myself out on 1st set kbs. then the whole thing felt lazy/slow, not energetic. 

AD sprints:

30 sec aer @ 90% ok

walk rest 30 sec x 6

Sun 6-9-2013

AMRAP in 10 min @ 50%:

HS walk 10 m

2 rope ascent - 15'

30 DU's

10 WB's - 20# to 9 ft

3 rds + 10m HS walk 

+

A. FS - 3,3,2,2,1,1; rest 2 min 

155(3)-175(3)-195(2)-205(1,x)-205X-195(1)

B. Wtd Dip (did ring dips) 2-3 x 4; rest 90 sec

3 reps x 26.5, 26.5, 29, 31.5 

+

for reps:

3 min db lunges - 45#/h walking 52

3 min CTB chin ups 41

3 min row cals 49

Mon 6-10-2013

3 rds NFT:

run 800 m

row 400 m

like these structured/nft pieces to get warm

+

for time:

45 squat clean - 125#

35 S2O - 125#

25 MU's

15 K bike loop: rt 1N - rt 90W - rt 17S - old rockland st - rockville st - rt 1N

64:15

Tues 6-11-2013 off

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

5-7 may

Sunday 5-5-2013 
Another beautiful weekend. 

A. Squat clean gauntlet (games standards 2012)

200 + 8 dl. (missed 205. i think this was my exact score at the games, except i power cleaned those and squat cleaned these) 

rest 10 min

For time:

Run 400m

2 rounds:

10 toes to bar
10 burpees

Run 400m
2 rounds

20 wall balls - 14# to 10 ft
10 burpees

Run 400m
2 rounds:

15 kbs 1.5 pood
10 burpees

12:43

runs were slow -- so slow that i don't really trust that 400m is marked right . . . like 1:40 for the first one. anyway. intensity was generally good, but burpees should be quicker.   

Monday 5-6-2013

After the workout, mixed some concrete and poured some more stones . . . now just waiting to play with them. 

With a 12 min time cap:

3 rounds:

7 deadlift 225#
7 box jump 24"

+ 3 rounds:

7 power clean 135#
7 burpee chin ups

+ Amrap muscle ups in remaining time

12 muscle ups.  

same old story, had a good amount of time but could only hit singles with 15-20 sec rest between reps
video:




Tues 5-7-2013 off

long chipper

Sat 4-20-2013
In CT, training with Amanda for both sessions. I've grown unaccustomed to training without competitive pressure like that -- should make an effort going forward to find some training buddies who will challenge me like that. 

AM
5 rds for time:
4 DB Power Snatch/arm - 70# - (8 total per round)
5 burpee over box - 20"
shuttle run x 1 - 0/5/10 m

6:15

PM
for time:
100 wall balls pretty sure I did 110, mental focus issue
90 DU's unbroken, felt good about these
80 back extensions 
70 KBS - 1.5 pd should've paced better
60 ghd sit ups hips started to lock up
50 db squat clean - 25#/h very ugly, taxing on body
40 burpees by this point lower back froze up from bad movement earlier
30 PC - 95#
20 squat clean - 95# on my toes in every squat
10 CJ - 95#

37:42

10-12 april

nice to have a couple of more "aerobic" days.

Weds 4-10-2013 

AM Row 5k fasted out of bed z1 22:34.6 

PM
A. Squat clean; build to a tough single - video tough one 195

B. Squat snatch 2, 2, 1, 1; rest 3 min 115-125-135-145x

 jumped to 145 against better judgement, pull was wild and away from body, not even close

+

Airdyne 

30 seconds @85% avg 78-80rpm

30 seconds @50%

x 20

Thurs 4-11-2013

AM

didn't do workout as programmed, assumed same as last week and did . . . 

10m run z1 - 10 x 30 sec 85%, 30 sec walk - 10m run z1

PM

A. Push jerk 3, 3, 2, 2; rest 3 min 165(3)-175(3)-185(2)-190(X), stripped to 175 after the miss and finished with 2 reps 175

+

5 min amrap @90%

Row 250m

10 kbs 1.5 pood

5 burpees

30 double unders

2 rds + 250m + 2 kbs 

+

(rest 3 min)

5 min amrap @100%

row 200m (did not run though that was rx'd--dark out, door closed, row let me keep intensity higher)

10 wall balls

5 CTB chin ups

3 rds + 75m 

Fri 4-12-2013 off