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