Wednesday 12-28-11

A. Power Jerk/Split Jerk/Back Power Jerk/Back Split Jerk- 1 of each- build to heavy sets

135, 165, 185, 205, 225 felt ok. From the back felt really good.

B. Power Clean @ 80% 1RM Power Clean- 10 x 2 EMOM @ 215- felt good

+

10 min AMRAP

Double Unders

*emom do 5 T2B

530 Double Unders went @ about 80% effort felt good

Pretty tired today so it was a pretty good day for some skill work on the strength side and just some basic conditioning/skill work.

Tuesday 12-27-11

P1

Warm Up w/ snatch balance triple up to 185#

A. OHS @ 41X1; 6, 4, 2; rest 3 min 175, 185, 215. Felt good, could have gone heavier

B. Front Squat @ 30X0 (strict no rest at top); 3 x 5; rest 3 min 235, 245, 245. Tough @ temp0

C. 20' Rope Climb- 5 min amrap 4 on the min + 1 more. Tough, still working on using feet. Needs practice

P2

Run 5 min @ Z1

Run 800m sets 1, 3, 5 were against the wind- 3:35, 3:30, 3:34, 3:31, 3:38, 3:33

Rest 3 min

x 6

Row 5 min @ Z1

10 min Ice Bath- very painful and cold!

12-26-11 monday

A. Dead Lift- heavy single quick 410#

+

3 sets; rest 5 min

10 Dead Lift @ 75% 1RM

15 GHD Sit Ups

20 Box Jumps, 24"

25 Double Unders

This was kinda a progression from last week. Used 320# on the Dead Lift- times were 1:48, 1:48, 1:52. Felt pretty good, dead lift got heavy towards the last set

Thursday and Friday 22 and 23rd

Thursday

Just played around on this day.

A. Snatch- 155 x 3, 165 x 1, 175 x 1, 185 x 1

B. Power Clean & Power Jerk- 185, 205, 225 x 3, 245 x 1

C. Power Snatch 3 TnG EMOM @ 135 for 5 min

D. 20' Rope Climbs x 5 practicing foot work, not good at it!

Friday

3 sets; rest 6 min after 1st set, 8 min after 2nd

10 KB Swings, 106#

20 Pull Ups

30 Wall Ball, 25#

40 Double Unders

106# KB is AWFUL! Thanks Derrick!

2:19, 2:40, 3:40

Should have been a 10 min rest here misjudged the difficulty and stimulus. Would have been a great Anaerobic Lactate Endurance session but too little rest changed the dose response I was looking for.

12-21-11

A. Power Clean- tough double 235 didn't feel great, no good pop

B. Clean Pull @ 100%- 10 x 2 EMOM 285 felt ok

C. Snatch Balance- tough double 185, really focused on fast drop, no heaving

D. Front Squat @ 60% + 55# chains; 3 x 6; rest 3 min 205 + chains- felt good

+

Airdyne only did 8 sets b/c output dropped

5 min @ Z1

5 sets; rest 2 min

20 sec @ 100%

rest 5 min

repeat

5 min Z1

12-21-11 Wednesday

A. Split Jerk @ 70%- 10 x 2; EMOM 195#

B. Pull Up @ 70%- 10 x 2; EMOM 88#

C1. Back Ext Weighted @ 4022; 3 x 8; rest 1 min 15#

C2. DB Ext Rotation @ 30X0; 3 x 8/arm; rest 1 min 15#

Monday 12-19-11

P1

A. Axle Bar Dead Lift- heavy single quickly 405

B. Back Squat @ 30X0 @ 80%; 3 x 8; rest 3 min 275

+

3 sets; rest 5 min

10 Dead Lift @ 70%1RM

15 Toes To Bar

20 Box Jumps, 24"

DL's @ 295

1:17

1:13

1:15

P2

A. Trap-3 @ 30X0; 3 x 8; rest 45 sec b/w arms

+

5 sets; rest 3 min

20m Prowler Sprint w/ 90#

50m Sprint

Rest 8 min practicing HS Walking

5 sets; rest 2:30

Sprint 200m

12-16-11 Friday

A. Snatch Balance- heavy single 255 (was not really a snatch balance, need to work on speed dropping under bar)

B. Front Squat @ 80%- 3 x 3; rest 2 min @ 265 felt pretty good

+

5 rounds for time

3 Sq Clean, 225#

6 KB Swings, 88#

9 Box Jumps, 36"

6 Muscle Ups

3 Ring HSPU

21:57 This was what I wanted today. Basically ATP/CP endurance training meaning lots of hard work, heavy movements, and heavy breathing for a extended period of time. Squat cleans and Box jumps were the only things that weren't unbroken. Everything else was unbroken and easy even the KB Swings @ that weight and the Muscle Ups.

Ready for a big rest weekend!

12-15-11 Thursday

A. Squat Clean- build to heavy single quickly, not 1RM 205, 225, 245, 265

B. Power Clean @ 75% 1RM Clean- 10 x 2 EMOM 215 all felt good

+

10 min

Row 2k + AMRAP Double Unders 140 DU's. Row was tough, legs were fatigued from cleans

P2

Reverse Med Ball Toss- 3 x 3; rest 1 min

+

5 sets

Prowler Sprint w/ 90#'s 20m; 0 rest

Sprint 50m; rest 3 min

+

5 sets; rest 2 min

Sprint 150m

12-14-11 Wednesday

A. Split Jerk Cluster- 1.1.1.1 x 3; rest 4 min 205, 225 (failed 3rd rep so called it, not happy)

B. Power Jerk TnG- 3 x amrap (w/ 70% of 1RM Split Jerk) w/ 185- 12, 10, 7

C. 1/3 Bodyweight Weighted Pull Up @ 20x0; 4 x amrap 8,6,5,4

12-13-11

P1

A. Axle Bar Dead Lift- build to a heavy single 385

B. Snatch Pull @ 21X1; 4 x 5; rest 2:30 225

C. Snatch Balance- build to heavy double (focus on fast drop underneath the bar) 225

+

Run

30 sec @ 90%

30 sec @ 50%

x 10

Run 5 min @ Z1

21-18-15-12-9-6-3 9:51

Box Jumps, 24"

Toes To Bar

Push Ups

Run 5 min @ Z1

30 sec @ 90%

30 sec @ 50%

x 10

12-11-11

Training post comp. Wanted to stick with some testing and maybe get some #'s. We'll see how I feel wants I get moving in the gym

A. Front Squat @ 30X0- 1RM 315, 335 (f)

B. Front Squat @ 85%- 1 x max reps 270, 7 reps

C. Power Clean- heavy single 245

D. 1 mile run TT Ended up doing some extra strength work, wasn't feeling the run.

To talk a little about the 85% test.. So this is a muscle fiber test that can tell us a little bit about how to strength train and our "essence". Testing our Neuromuscular Efficiency (NME). The higher then NME the lower reps one would score. The lower the NME, one would score higher reps w/ 5 reps being the middle ground. A workout for a person who only got 2 reps may look like: A. Front Squats- 10 sets of 2; rest 2 min where as for someone like me a strength workout may look more like this: A. Front Squats @ 30X0; 5 x 5; rest 3 min. This is just scratching the surface on this topic so if it interest you please feel free to ask.

Testing 1RM front squat, then muscle fiber 85% test to see what type of strength work I may need to be doing. Testing Power Clean to see what it is relative to my Back Squat which was tested a few weeks ago (365 High Bar). Front Squat we'll also be compared to back squat for %'s. Front Squat @ 315 is 86% of Back Squat, thinking I could have done more fresh tells me my posterior chain is the weakness especially knowing my dead lift is only 425 (116% of BS, it should be 125%) Also, my power clean being 245 (which I've done 265 several times so I know I can) 245 is 67% of BS which is balanced but using 265 it is 72% of BS which tells me I'm faster than I am strong. Also, we can use power snatch (205) which is 56%, it should be 51%. So I'm going to focus on absolute strength for a bit while continuing speed work b/c I definitely do not want to slow down. Onward!

1 mile run to see where I am now and get a goal in mind for where I want to be come competition time.

Again, these #'s may be a little skewed from yesterday's testing but it'll still give me rough #'s for me to program off of.

Saturday 12-10-11

Construction Series Part 2

Big Dawg Competition from OPT

Part 1

in 25 min

Find 1 RM Power Snatch (kg)

1 set max rep CTB Pull Ups

Score is kg + reps 93kg (205#), 38 CTB

rest 45 min

Part 2

"Little Liz"

15-10-5

Squat Clean, 135/95#

Ring Dips

score is total time 2:26

rest 2 hours

P3

25 min for guys/27 min for girls

Row 5k, remaining time do max Burpees

Score is # of burpees 72 burpees (Row 20:17)

Pretty pleased w/ todays testing. PR on Power Snatch, CTB could have been better but ok. Unbroken on "Little Liz" w/ a couple of pauses in the hang position on set 10 of sq clean. Long rowing is not my strength considering my height so pleased w/ the time, burpees were rough but ok w/ the #. Like I said, pleased w/ the results considering where I am in my training regiment right now.

Thursday 12-8-11

A. Power Snatch x 1/Snatch x 1- 4 sets; rest 2:30 155, 175, 185 (f-Sn), 185 (f-Sn) Power Snatches felt good, Full Snatches didn't

B. Snatch Pull @ 110% of Snatch- 3 x 3; rest 2 min 245

+

Air Dyne Sprint @ 100%- 20 sec; rest 2:40 x 4

12-7-11

Wednesday

P1

5 min amrap 6 rounds

10 double unders

5 ring dips

5 Kb snatch, L, 70#

5 kb snatch, R, 70#

rest 2 hours

For time @ 97% 5:27

10 Cl & J, 175

Row 250m

10 Cl & J, 155

Row 250m

10 CL & J, 135

rest 2 hours

21-15-9 3:53

OH Squat, 95#

Burpees

12-6-11

Tuesday

A. Split Jerk- heavy single quick 245.. failed 255

B. Power Jerk @ 70% above- 3 x max; rest 3 min 175#- 12, 10, 10

C. Rope Climbs legless- amrap 15 min 20' 8

D. 50 HSPU for time 6 min

Monday

A.M.

A. Dead Lift- build to a quick heavy double 405 felt heavy

B. Dead Lift @ 42X1; 3 x amrap(-2) w/ 70% of above max; rest 3 min 285# w/ straps- 8, 8, 6

C. Hang Squat Clean; 3 x 10 heavy; rest 2 min 155, 175, 175. Felt good, legs were smoked just wanted the volume

D. GH Raises w/ band; 3 x 12; rest 2 min complete, legs were smoked at this point

P.M.

Run 5 min @ Z1

Run 800m; rest 1:1 x 6 (goal is 3:20-3:30/800m)

Rum 5 min Z1

A. Snatch- heavy single in 10 min 205, 215 (f) felt ok just quick warm up and quick lifts

B. Cl & J- heavy single in 10 min 255, 275 (f) these all felt heavy

C. Dead Lift- heavy single in 10 min 415 felt heavy

+

5 sets; rest 4 min (playing w/ speed training)

Prowler Sprint heavy 15m

Sprint 15m @ 100%

no time

rest 1 hour

3 sets; rest 12 min

10 Squat Snatch @ 115#

15 KB Swings, 88#

Row 400m 2:40, 2:48, no time for third

over all not a very good training day, felt rushed the whole day just having some other work to get done.

Resting tomorrow to get ready to attack next week.

A1. Front Squat @ 30X0; 5 x 3; rest 10 sec All had 45# of Chain at top (205, 205, 225, 235, 235)

A2. Hang Power Snatch (light and fast); 5 x 5; rest 3 min all @ 115# focus on jump from hips

B. Squat Snatch- 1 every 90 sec until first miss 115, 155, 175, 195, 205(f) felt pretty good not much rest b/w front squats and this so pleased b/c I wasn't recovered but weight still felt decent

C. Power Jerk- 3 x 10 TnG light focus on technique all 155# felt ok, shoulders being tight I think is what limits me here so going to focus on that

D. Rope Climbs- 5 x 20' took about 7 min. Did not feel good at all. Legless on the way up.

E. Good Mornings @ 30X0; 3 x 8 @ 165#; rest 2 min complete, felt stronger.

rest 6+ hours

AirDyne 5 min @ Z1

40 sec @ 90%

20 sec easy x 10

30 sec @ 90%

30 sec easy x 8

20 sec @ 90%

40 sec easy x 6

5 min @ Z1 Felt great during this. Breathing felt really good.

11-30-11

A. Power Clean- build quickly to about 90%

+

3 rounds

6 Cl&J, 80%

12 GHD Sit Ups

24 Box Jumps, 24" Regionals Standard

Power Clean- up to 255 (265 is PR)

80% of 1rm (285) is 225 so I started w/ this but quickly had to drop to 205. Frustrating b/c it was all technique.

Time was 13:26

Everything else felt fine, breathing was good. Over head just felt really heavy. Going to start programming some high rep shoulder to over head work skill and strength work. Not fatigue based. We'll see how it goes.

A.M.

3 min @ 90% 3 rounds

10 Step Ups

10m HS Walk

10 Sit Ups

rest 3 min

3 min @ 90%51 Cal

AirDyne

rest 3 min

3 min @ 90% 3 + 17

10 Wall Ball

10 Toes to Bar

rest 3 min

3 min @ 90%53

AirDyne

3 min rest

3 min @ 90% 3

10 KB Swings @ 53#

15 Double Unders

10 V-Ups

3 min rest

3 min @ 90% 54

AirDyne

P.M.

Run 5 min @ Z1

60 sec @ 90% effort/speed- aerobic; 60 sec @ 50% easy pace x 8

rest 5 min Practice HS Walking

60 sec @ 90% effort/speed- aerobic; 60 sec @ 50% easy pace x 8

Run 5 min @ Z1

Ended up doing 10 rounds straight b/c I was short on time. 90% efforts felt pretty good. Stayed b/w 6:20-7:00/mile pace, slow but good for me.

11-28-11

Starting last phase of strength work before I go into a pre competition phase with less strength. So over the next month I will have a good bit of strength work and MAP training with lactate training sprinkled in throughout.

P1

A. Snatch Dead Lift @ 42X2; 4 x 8; rest 3 min @ 225 high volume and slow tempo hurts!

B. Barbell Lunges @ 2121; 3 x 8/leg; rest 2 min @ 155

C. Good Mornings @ 30X0; 3 x 10; rest 2 min 115, 135, 135 these are feeling better the more I do them and I think I'm going to see a big carry over to my lifts from these and GH raises.

P2

Airdyne 5 min @ Z1

A1. Bench Press @ 31X1; 4 x 6-8; rest 2 min 155 (no warm up), 205, 225(6), 225(6)

A2. Strict CTB Pull Ups @ 22X0; 4 x max reps; rest 2 min 10, 8, 6, 5

B. Strict Muscle Ups- 3 x max reps; rest 3 min 3, 3, 3 these did not feel good!

C. 50 HSPU games standard *did 10 GH Raises every break. Took 6:30 w/ 4 breaks- 25, 15, 7, 4, 4

Airdyne 5 min @ Z1

11-24-11

Airdyne 5 min @ Z1

10 min @ 80%

20m

10 Toes To Bar

10 Step Ups

20 Double Unders

Airdyne 5 min @ Z1

21-15-9

Thrusters, 95#

Pull Ups

rest 20 min

x 3

2:24

2:31

2:59

Last one hurt really really bad, pleased with performance though as I've had little lactate training lately and 2:34 is my old PR.

11-22-11

A1. Press @ 21X1; 4 x 5; rest 90 sec 115, 135, 155, 155

A2. Pull Ups @ 52X2; 4 x 4-5; rest 90 sec 5 seconds down is miserable!

+

800m Run x 4; rest 1:1

This hurt! legs are sore from yesterday and started too fast. Ranged from 3:07 to 3:40

A. Dead Lift- heavy single in 10 min 415

B. 85% of that x max reps for testing @ 355- 8 reps

C. Bulgarian Split Squat @ 30X0; 3 x 8/leg; rest 1 min b/w legs 53#/hand all sets

D. Good Mornings @ 20X0; 3 x 8; rest 2 min 155 all sets

Testing

P1

12-9-6

175# Squat Clean

Muscle Ups

8:03. Did singles on squat clean all the way and broke MU's to 3 sets each round. Stayed away from failure and lactic acid build up

Rest 90 min

P2

3 min clock

Row 500m

Max Burpees in remaining time

1:40 row- 37 burpees. Breathing felt good on row, held about 1:37 pace all the way and slowed down last 100m to calm breathing back down, burpees felt good and fast till about the last 4.

Rest 2 hours

P3

3 rounds for time

20 KB Swings, 70#

50 Double Unders

4:00

Played w/ nutrition today and yesterday adding about 2x the amount of carbs as usual yesterday. This morning about 90 minutes before first session had 2 small pieces of chicken plus half banana. In b/w first 2 wod's I had protein + half banana, after 2nd wod had protein + creatine + apple sauce + sweet potato.

Overall felt really good today. Last wod not as good b/c I did it at home, no warm up, no chalk and my hands were already slippery when I started. Shoulders fatigued quickly on this one though.

11-18-11

A. Power Snatch/Hang Squat Snatch x 3; rest 2 min 165, 175, 185

B. Power Clean/Front Squat/Split Jerk x 4; rest 2 min 205, 235, 235, 235 (split jerk was limiter here by far)

C. Snatch Pull- 3 x 3; rest 2 min 235, 245, 245

D. Weighted Pull up @ 22X0; 3 x 3; rest 2 min 88#

11-16-11

4 min @ 80% 5

7 KB Swings, 53#

7 Burpees

4 min rest

4 min @ 80% 5

20 Double Unders

10 Toes to Bar

4 min rest

4 min @ 80% 6+10

10 Wall Ball

10 Sit Ups

4 min rest

4 min @ 80% 4+10

7 Pull Ups

10 Cal Airdyne

+

Row 30 sec @ 90%

30 sec @ 50%

x 20

Was feeling pretty beat up in the upper body so decided to run

10 min @ Z1 (HR 146)

30 sec @ 90%

30 sec walking

x 15

HR about 159-161 on 90% efforts

recovered to about 146 before starting back

10 min @ Z1 (HR 151, was talking to someone which may have made it a bit higher than warm up)

11-15-11

A1. Axle Bar Dead Lift- 10, 8, 6, 4; rest 20 sec 225, 275, 315, 375

A2. Parallete Full ROM HSPU- 4 x max (-3) 7, 6, 5, 4

B. Weighted Russian Step Ups- 3 x 6/leg; rest 2 min 75, 95, 95

C1. GH Raise @ 20X0; 3 x 12; rest 1 min felt really hard!

C2. GH Sit Up; 3 x 20; rest 1 min felt surprisingly good!

Really sore from yesterday. More than I feel like I should be. Still trying to figure out why and what happened yesterday. Going to play w/ carbohydrate levels some more as I think that may have played a factor.

11-14-11

CF Construction Series # 1/3 Workouts - Nov 12th, 2011

(remember we appreciate the $5 to sign up! - goes to the BD Dish that has helped many folks now to date!)

1.

In 30 minutes determine your 1RM in the Back Squat 375#

rest 15 min

2.

3 attempts at Standing Triple Jump in 5 min 21.6

rest 15 min

3.

Row 2500 m 9:23

rest 120 min

4.

10 rounds for time: 10:30

10 burpees

10 COVP chin ups

1.

- hip crease VISIBLY below middle of knee cap, NOT top of knee cap

- as many attempts at a 1RM as needed

- score in pounds

2.

- see rules here

- score is maximum distance achieved in one jump in feet and inches

3.

- damper, foot position, etc...up to athlete

- score is time in min:sec

4.

- chest to deck and stand so torso vertical at top

- no jump is required, hands at side at top is fine

- CANNOT step out or step into push up position with one leg at a time, 2 legs out, 2 legs in each time!

post scores to comments like this:

Name:

Age:

Gender:

BWT in lbs:

1. 375

2. 21'6"

3. 9:23

4. 10:30

HAVE FUN!

Not pleased with today's performance. Not sure if it was lack of sleep/busy weekend or what but didn't feel good from the moment I woke up this morning. Back Squat was not near a PR, jumps felt ok(no expectation), Row pace felt decent maybe a hair too much, Couplet felt terrible. Really disappointed in BS and Couplet scores. Onward

11-11-11

Anaerobic Alactic

3 sets; rest 3 min

3 heavy TnG Dead Lift 345, 365, 400 (400 is 95% of 1RM so pleased with this as it's my weakness

15 Double Unders AFAP

3 sets; rest 3 min 225 all 3 sets. Felt REALLY heavy after the deads, just no pop

3 heavy TnG Power Clean

10 Box Jumps AFAP

3 sets; rest 3 min 155, 165, 175. These felt alright, started getting some speed back after power cleans

3 heavy TnG Power Snatch

5 Box Hurdles

11-10-11

5 min amrap @ 80% 5 rounds

10 step ups, 20"

10 sit ups

10 push ups

rest 3 min

5 min amrap @ 80% 4 rounds

10 KB Swings, 53#

10 GHD Sit Ups

10 Double Unders

rest 3 min

5 min amrap @ 80% 3 + 20

10 hard strokes on Rower

10 Toes to Bar

10 Back Extensions

rest 3 min

5 min amrap @ 80% 5 + 10

10 Box Jumps, 20"

10 Ring Rows

20 sec FLR on Rings

rest 3 min

Run 800m @ 80% 3:24

Felt pretty good on this. Steady breathing the whole way through, after doing all that lactate work these MAP sessions feel good being able to control breathing. The run felt pretty good for that time. Not extremely fast but not too slow for me either.

11-9-11

A. Over Head Squat- heavy 3 in a few sets 205, 225, 255, 275 (2) shoulders fatigued quick.

B. Front Squat @ 80% x 3 x 3; rest 90 sec 255, 265, 275 felt good here, core/upper thoracic felt tighter than it has been which is good.

C. Weighted Mixed Grip COVP pull ups @ 22X0; 4 x 5; rest 3 min 70# on all 4 sets; thought I could get heavier than this but haven't done weighted chins in a long time.

Finished w/ 3 x 8 @ 30X0 Powell Raise w/ 15# double just to get a little Prehab on my shoulders

+

Test

3 rounds

30 unbroken wall ball

25 unbroken COVP pull ups

6:52.. not real happy with this, breathing was off the whole time but I think what really limited me was shoulder fatigue. After all the shoulder stuff I've done since saturday I think they were just shot.

11-8-11

Tester

25 Cal Airdyne

15 Burpees

25 KB Swings, 70#

15 Burpees

25 Cal Airdyne

(compare to last weeks same workout except 250m row instead of 25 Cal airdyne, compare thoughts, feelings, etc.)

4:19

This burned the quads a lot more than the rower. Felt pretty good here and felt like I pushed pretty hard. The first Airdyne is the only thing I think I may have paced a little too much but not much. I was pretty sore today from yesterday so that may have played a factor too.

11-7-11

P1

Deloading off the chains this week

A. Back Squat @ 60%- 10 x 3; EMOM 225 felt fast and easy

B. Dead Lift @ 60%- 6 x 2; Every 30 sec 255 same

C. Power Clean- 3 x 10 TnG; rest 3 min 155, 185, 205

D. KB Swings- 3 x 20 heavy; rest 45 sec 88#. Grip was most limiting factor. All UB but not strict over head standard

P2

5 sets

5 min AirDyne @ Z1

rest 30 sec

AMRAP HS Walk in meters in 3 min 40, 50, 50, 50, 45meters

rest 30 sec

30 Extended step walking lunges, 2 sec pause on ground

rest 30 sec

AMRAP Muscle Ups 11, 10, 9, 9, 10

rest 30 sec

Felt good over all today, please w/ most of my #'s

11-5-11

P1

A. Axle Bar Dead Lift- heavy triple 405#

B. OH Squat- heavy double 275 time was running out, felt pretty good

C. Weighted Pull Ups w/ 1/4 bodyweight- 3 x max reps; rest 3 min 44# weighted- 11, 10, 9 reps

P2

For time

30 Pistols

15 Muscle Ups

50m HS Walk

50 KB Swings, 70#

30 GHD Sit Ups

20 Wall Climbs

50 Cal Airdyne

100 Double Unders

200m Run

33:25

This hurt. Wall Climbs were the worst!

11-4-11

A.M.

3 sets; rest 10 min

10 Burpees afap

20 Wall Ball, 25#

30 Cal Airdyne

2:01, 2:12, 2:16

This was horrible, burpees and wallball were fine the airdyne sprints were miserable. trying to run a 200m after to get lactic acid out was almost comical.

P.M.

4 sets; rest 4 min

3 Hang Power Snatch TnG 155, 165, 175, 185.. please with this I think 195 is my PS PR

10 Box Jumps, 24" afap

+

4 sets; rest 4 min

3 Hang Power Clean TnG 205, 225, 245, 255.. pleased with this b/c i could only get 2 w/ 255 last week

Sprint 50m

11-1-11/11-2-11

Yesterday

A.M.

Airdyne Sprints

25 sec @ 97%; rest 3:35 x 4

rest 8 min practicing HS walking

25 sec @ 97%; rest 3:35 x 4

Complete

P.M.

A. Power Jerk/Split Jerk/Back Jerk x 4 sets; rest 4 min

205, 225, 235, 245. Felt pretty good here. Dropping under the bar better finally.

+

3 sets; rest 10 min after first/12 min after second

5 Heavy Power Jerk

25 CTB Pull Ups

Run 800m

weights- 185/195/195.. focused more on good technique than heavier weight

Run times- 3:32/3:33/3:37

felt like about 85-90%, recovered fast

Today

Tester from OPT Big Dawg

Row 250m

15 burpees

25 KBSwings, 2pd

15 burpees

Row 250m

4:00. Felt like about 90%. Frustrated just b/c I feel like I can make myself go to that place I need to go to which is the difference between 3:30 and 4:00 on this workout.

Movements felt good, KB swings felt easier than usual.

Afternoon

All @ Z1 pace

Run 800m

Airdyne 5 min

10 min of:

10 Toes to Bar

10 Step ups, 24"

HS walk length of gym

Airdyne 5 min

Run 800m

30 min total

4 rounds of the middle 10 min. felt pretty good, easy pace

10-31-11

Part 1

A. Back Squat- 65% + Chains; 12 x 2; EMOM 255 + 100# of chain at top

B. Dead Lift @ 65% + Bands; 6 x 2; EMOM 275 + Bands

C1. Snatch Pull @ 110%- 5 x 3; rest 10 sec 245

C2. Box Hurdles- 5 x 5; rest 2:30

D. Front Squat @ 83%; 3 x 3; rest 2 min 275

Part 2 Didn't get to part 2. Turned out to be a very busy day so instead of squeezing it in I took the rest

30-45 min @ 70%

Farmers walk 50m w/ 70#/hand

Sled Walk Forward 25m w/ 135# on sled

Sled Walk Backwards 25m w/ 135# on sled

Hand Stand Walk 25m

10 Toes To Bar Straight Legs Kipping

30 sec FLR on Rings

10-29-11

5k Run for time

23:25, not very fast but PR for me so pleased

rest 1 hour

"Grace"

30 Cl & J, 135 2:00 goal was sub 2 but that is still over a minute PR so please here too

10-28-11

P1

A. Split Jerk- slowly build to heavy 2 w/ perfect form focusing on big split and dropping under the bar Up to 255 w/ 2 sec pause in the split, felt ok..

B. Jerk Dip Squat @ 425#- 3 x 3; rest 2 min

+

5 sets; rest 2:40

20 sec AirDyne Sprint

P2

5 sets; rest 5 min

3 Hang Power Clean, tough and fast

6 Burpees AFAP

15 sec Prowler Sprint

185, 205, 225, 245, 255 (2)

all b/w 38 and 41 seconds, felt good and fast

10-26-11

P1

A. Power Jerk- heavy double- 245

B. Power Jerk- 3 x 7; rest 1 min 185

+

5 sets

AMRAMP Strict Ring Dips (-2) (35, 20, 18, 15, 14)

Rest 20 sec

6 Box Jumps, 36"

Rest 20 sec

AMRAP Double Unders in 30 sec (57, 58, 59, 57, 58)

P2

Swim

50m @ 90%

Rest 1 min x 15 Complete. Pool was 67 degrees! Guessed on the 50m but I basically swam 50 seconds and rested 1 min x 15

Tuesday

Lactic Endurance

3 sets @ 97%; rest 10 min

10 TnG squat clean tough

15 CTB pull ups

10 burpees

15 Russian KB Swings, 70#

Run 300m

Used 155 on the squat cleans, everything was unbroken and transitions stayed about the same. Everything felt pretty good but the runs were SLOW!

Times: 3:00 (run was short), 3:15, 3:20

Rest 4+ hours

3 sets @ 97%; rest 12 min

Row 1000m

3:33, 3:37, 3:36 Legs just had no drive from this morning and yesterdays strength work. times are not where I want them and it was very very tough to hang on to that pace on second 2 sets. Almost didn't do the last one but glad i did seeing I was able to hang on to the same pace.

10-24-11

Monday (Priority Day)

A.M.

A. Back Squat @ 60% (225) + Chains- 12 x 2 EMOM (ended up doing 275 no chains b/c our chain hook up broke) felt good and fast

B. Dead Lift @ 60% (255) + Bands- 6 x 2 EMOM complete, felt heavy

C1. Snatch Pull @ 105% (230)- 5 x 4; rest 10 sec felt fast here, good pulls

C2. Broad Jump- 5 x 5; rest 3 min

D. Front Squat @ 80% (265)- 3 x 3; rest 2 min felt surprisingly good. thought it was going to feel heavy just b/c of everything done before

P.M.

Skill/Recovery

30-45 min sustainable effort:

Sled Drags

Side Planks

Hand Stand Walks

GHD Sit Ups x 10

Foam Roll 1 min

40 min just staying moving, did 4 sets total, 2 sets w/ 3-45's on sled and 2 w/ just 2

10-22-11

P1

A. Split Jerk- heavy single 265 (failed 275-3 times.. very frustrating)

B. Split Jerk- 90% above- 2 x 2 235

C. Split Jerk- 80% above- 2 x 3 215

Tested Bulgarian Split Squat @ 30x0- goal is 30% of bodyweight/hand for 8 reps- complete w/ 53# KB in each hand

P2

30 CTB Pull ups unbroken

Run 400m

25 CTB PU unbroken

Run 400m

20 CTB PU unbroken

Run 400m

15 CTB PU unbroken

10:38 all unbroken except last 15 pullups had to do 12 + 3. Pull Ups did not feel good

10-21-11

P1

A. Snatch- heavy single worked up to 220 PR felt good coming off the ground but took several attempts to stick it in the bottom.

B. Clean- heavy single worked up to 275

C. Dead Lift- heavy single worked up to 405

P2

(taken from OPT Big Dawg)

30 HSPU

10 Box Jump 36"

Row 1000m

20 HSPU

20 Box Jump 36"

Row 1000m

10 HSPU

30 Box Jump 36"

Games standard on BJ and HSPU. 14:38. First row was around 3:45, second was around 2:00, slower than I wanted. BJ also were slow. HSPU unbroken

Training for Wednesday

P1

4 sets; rest 5 min

4 Squat Cleans TnG (185, 205, 225, 235) felt pretty good hear. all smooth tough and go)

20 sec AirDyne Sprint Times were- 35, 37, 37, 41 seconds

Rest 10 min

4 sets; rest 5 min

4 Squat Snatches TnG (135, 155, 175, 185- did 3 TnG + 1 with the 185)

20 sec AirDyne Sprint Times were- 35, 36, 36, 41 please with this since 185 has been feeling heavy

P2

Row 1000m; rest 10 min x 3

Felt like getting outside so I did 3 x 800m instead. 2:58, 2:58, 3:00

P1

A. Split Jerk Waveload- 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 2 min; build each set

205, 225, 245, 215, 235, 255, 225, 245(failed) stopped after failing 8th set very very frustrating here. 275 is all time PR and this felt terrible. Haven't hit 265 in over a month and this just made it worse. Hoping for improvement soon though.

+

15 min AMRAP @ 80% maybe closer to 70% just moved through this as skill work

2 TnG Rope Climbs, 10' 7 rounds here: RHSPU #'s were- 6, 4, 5, 4, 4, 4, 4

Max Rep Ring HSPU

P2.

Swim

25m freestyle

rest 45 sec x 6

+

25m underwater

rest 45 sec at end x 6

complete felt pretty good. water was COLD!

Monday

A.M.

Dynamic Effort Lower Body

A. Back Squat @ 55% (205#) + Chains (100# at top); 12 x 2 EMOM complete, felt fast

B. Dead Lift @ 55% (235#) + orange bands; 6 x 2 EMOM same as above

C1. Snatch Pulls @ 105% (225#); 5 x 3; rest 10 sec did 100% for 5 x 5 starting with more volume- felt really good on these pulls

C2. Freeze Box Jumps on 36"- 5 x 5; rest 3 min good

D. Toes to Bar- 4 x 15; rest 1 min only 3 sets due to time but the last set was challenging to keep rhythm

P.M.

Run 5 min @ Z1

Run 30 sec @ high tempo working on breathing

walk briskly 30 sec x 10

Run 5 min @ Z1

Run 30 sec @ high tempo working on breathing

walk briskly 30 sec x 10

Run 5 min @ Z1

complete and felt good. maintained same pace throughout. felt very fatigued afterwords. Not sure if it's the strength work or what. hopefully will recover tomorrow better.

10-15-11

Testing

(taken from OPT Big Dawg Blog)

15 min ARMAP

3 Power Snatch, 155

6 Over Head Squat, 155

9 CTB Pull Ups

I think 9 but it may have been 8. I took video but it stopped during the middle of my 6th round at 8:30 on the clock.

Felt terrible during this, got light headed when I power snatched 95# in the warm up. Started getting light headed after the second round in the workout. Not real sure what the problem was, haven't eaten since the night before at about 8:30 and this was at 9:30 in the morning so I guess 13 hour fast is way more than I'm used to.

A. Halting Clean Grip DL @ 32X2; 3 x 3; rest 2 min @ 315

B. Clean Pulls @ 105%; 3 x 3; rest 2 min @ 300#

C. Sq Clean EMOM- 6 x 1 @ 245#

D1. Back Ext- 3 x 20; rest 1 min

D2. GHD Sit Ups- 3 x 20; rest 1 min

+

4 sets; rest 8 min

10 burpees

10 wall ball, 25#

10 box jumps, 24"

20 double unders

150m row

1:48 (tripped du's)

1:38

1:40

1:38

10-12-11

Today working the split jerk, that's mainly what I'll be doing as far as upper body pushing movements go (even though it's more legs) b/c it is a major weakness relative to my press and push press #'s.

Also, most of my anaerobic Alactic or Lactic work is going to start with a hip dominant movement just to help out that posterior chain and leg strength. ex. todays started w/ the power snatches.

P1

A. Split Jerk Cluster- 4 x 2.2.2; rest 4 min

205, 225, 225, 225 *failed 1 rep each set of the 225 so I couldn't go up.

+

5 sets; rest 5 min

10 TnG Power Snatch @ 115

15 sec Airdyne Sprints

All sets under 43 seconds, fastest one was 40 sec. Power snatches felt light and fast

P2

Swim work

20 sec underwater swim x 10; rest 1 min

All complete, recovery was fast, this felt better than last time I did it a couple of months ago

Anaerobic Latcic Endurance

Tuesday's Training

4 sets; 6 min clock (rest was about 4:40 each round)

Run 400m @ 85% (at the gym w/ turn around)

Rest 8 min

Repeat

1:19

1:18

1:18

1:19

REST

1:20

1:20

1:22

Didn't do the 8th run due to time constraints but might have stopped anyway. 7th one was only 4 seconds slower than my fastest but felt much harder so I could tell my power was about to drop significantly.

Was going to do a swim this afternoon but I'm going to rest instead, still recovering from tough weekend. I'll be on a better schedule next week.

Blog info + first day of training

As far as what my goals are right now: BIG goal is 2012 CF Games. Over the next two months my priority days are going towards bringing my leg strength up to match my upper body strength. My close grip (16") bench press is about 315# (hasn't been tested in a while), and my power clean is 265#. When the goal is "balanced fitness" these two #'s should be about equal. As far as lower body #'s go everything is in the right percentages based off my high bar back squat except for my dead lift which is low. So as for now my priority is to get overall leg strength up and especially my dead lift.

On the conditioning side of things I'm going to focus on Anaerobic Lactic training with maybe 1 MAP session/week. I'm going to mix in some recovery work in Z1 training zone as often as I have time and can get to it as I think it is very beneficial.

Any thoughts anyone wants to post or any questions anyone has about what I've posted above please feel free to ask.

Monday 10-10-11

P1

Z1 recovery + Skill + Z1 recovery (legs are sore from yesterday's again faster wod which was 150 air squats, 2k row, 150 air squats)

10 min Airdyne @ Z1

Every minute on the minute for 10 min perform 3 muscle ups all unbroken

EMOM for 5 min perform 3 Ring HSPU all unbroken

5 min Airdyne @ Z1

P2

A. Back Squat @ 185# + 100# of Chain at the top- 12 sets of 2 EMOM focusing on speed

felt fast for how sore my legs were

B. Dead Lift @ 215# + orange bands- 6 sets of 1 EMOM focus- speed

felt fast and easy

C. Power Clean TnG- 3 x 10; rest 2 min

155, 175, 175 this was mainly for volume with some heavy weight, felt good.

D1. Good Mornings @ 20X0- 3 x 10; rest 90 sec

155 all sets; these hurt. Probably going to be a staple in my program for a while

D2. Strict K2E 2010- 3 x 10; rest 90 sec

surprisingly easy