9/27/12

On the coast just did some aerobic work and KB skill work to get prepped for the weekend

5 min Run @ Z1
+
3 sets; rest 2 min b/w sets
50 unbroken Double Unders
15 KBS, 70lbs
2 Min Run
+
5 min Bike @ Z1

Still not feeling great so cut it short today.  Had more planned but this is all I did.

A. Build to a moderate 3 Squat Snatch

B. Dead Lift on 4" platform- tough single

C. Pull Ups- 25 unbroken x 4; rest 2:30

A. 185- felt solid, did 205 once and stopped

B. built up to 365- tough but not horrible

C. Done, easy

Went home and took an ice bath and rested for about 15 min before I had to be back at the gym.

9/24/12

Pensacola Beach Brawl Team Prep
Noon-
Team of 3
100 Thrusters, 95/65
60 Snatches, 95/65
40 OHS, 95/65
700 Double Unders

Total time was 12:54
I did 50 Thrusters total
Not sure on the Snatches
20 OHS
Not sure on the Double Unders

5 o'clock
15 Cl & J, 135
20 Lunges/leg
25 KBS, 70lbs
30 Wall Ball, 20lbs
35 Dead Lifts, 135

6:58... feeling a little under the weather today, may not should have done this 2nd workout but I do know it'll be a lot better this weekend when I feel better

9/21-22/12

Friday - Clean and Jerk intense + DL intense + Jumping + Throwing + Row Lactate

A. Clean and Jerk Cluster, 1.1 x 5 sets, 5 min - last 2 sets tough

B. DL Cluster, 1.1.1 x 3 sets, 5 min - all tough sets

C. Standing Triple Jump, 1 max effort rep every minute for 10 minutes

D. Max Effort OH Toss, 1 rep every 20 sec for 5 minutes - use 15-20lb object

E. 5 x 250m Row @ 97% - damper 5, Rest 6 min b/t

A. 225, 245, 245, 255, 245 - felt really heavy

B. 315, 365, 385 (wasn't going to count 315 but 385 felt extremely heavy so I couldn't go up from there or even do it again)

C. Done

D. Done

E. only 4 sets, ran out of time.  1:29 pace, recovery was good but too slow of a pace

Saturday 

AM - High % Running MAP

10 x 1 minute Run @ 90%/1 min Walk

Complete, felt good and maintained same pace throughout.

PM - Lactate Tester

For time:

9 Power Clean @ 155lb

15 Burpees to 6" OH

12 Power Clean @ 135lb

15 Burpees to 6" OH

15 Power Clean @ 115lb

*Have someone change your weights, please video this as well

*Go to the pain zone, and sustain

2:45- used 3 separate bars.  Could definitely shave some time off I think but all unbroken and pretty quick.  Recovered fairly quickly.  2nd second set of burpees felt the worst.

9/17-19/12

Monday - Clean and Jerk moderate + Snatch moderate + Vertical Push/Pull + Chin-up Volume

A. Clean and Jerk, 1 rep x 7 sets, 1:30 min - moderate loading, nothing above 85% RM

B. High Hang Power Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 x 5 sets, 2 min - moderate loading

C1. Push Press @ 11X1, 5-4-3, 3 min

C2. Wtd Pronated Chin-ups @ 30X0, 4-3-2, 3 min

D. 20 unbroken Chin-ups x 5 sets, 2 min

A. 225 for 2 sets, 235 for 2 sets, 245 for 3 sets- felt solid
B. 135, 155, 165 for 3 sets- Hang Power Snatch was the limiter
C1. 205, 215, 225 (2) felt good until that set of 3 
C2. 70lbs for all sets, felt stronger as i went
D. Smooth and easy, last set had to struggle a bit on the last 3 or 4

Tuesday - IWT (Power Clean + DL) + HSPU work

5 sets:

5 touch n go Power Clean @ 205lb

Run 2 minutes @ 85-90%

Walk 3 min

+

5 min extra rest

+

5 sets:

5 touch n go DL @ 275lb

Row 2 minutes @ 85-90%:

Walk 3 min

+

15-->1 unbroken HSPU for time

PC felt good TnG, Runs felt pretty good too.  Estimated about 440m each time and maintained
DL felt heavy and a little slow but not a problem to get 5 TnG/set.  1st row was the worst at around 2:00/500m pace and worked down to the last set was 1:58/500m.
HSPU felt awful and was not expecting it.  21 minutes total.  Legs were cramping a little at the top from straightening my legs but that obviously wasn't the limiter.  Just tough to lock it out once I got past set 12 or so.

Wednesday 

AM - Z1 Run

3k Run @ Z1

PM - Aerobic Tester

3 rounds for time:

30 cal AD

30 Burpees to 6" OH

*Goal is sub 10 min

11:01
Felt pretty good actually,  sub 10 would be really moving.  First round took about 3:10 or so,second round 4 min and last round around 4 min I guess.  Had nothing left in the end.  Good tester.  Aerobically felt better than in past on testers, maybe b/c of the movements but I got to a pretty high breathing level on the first round and was able to hang on to it pretty good.  Glad the last round wasn't slower than the 2nd, that's an improvement.

9/13/12

So I am hosting a Garage Games this weekend so I had to move some training around.  Going to make up my 10 rounds for time sunday or monday.

Today, this is what I did.

A. Squat Clean- 1RM-  Got to 305!  Pumped to finally get over 300.  315 is there but my adrenaline quickly dropped down after getting 305 b/c that was my big goal.

Squat clean video
https://vimeo.com/49405438


B. 20 sets of 5 CTB Pull Ups for time- 6:54 (athlete camp time was 8:17)  Second half I changed my grip and made it much easier, last 10 sets were about the same speed as first 10 so next time I test this will be even faster.
+
8 min AMRAP
20 KBS, 53lbs
30 Walking Lunges
40 Double Unders
+
4 min rest
+
8 min AMRAP
10 Burpees
20 Push Ups
30 Sit Ups anchored

1st set got 3 + 50
2nd- 3 + 20

9/10-12/12

Monday2 - Throwing + Squat intense/Pull intense + SL intense/Pull intense + Core

A. OH Toss, 1 max effort rep per min for 10 minutes - use something that weighs 12-15 lbs

B1. Back Squat @ 20X1, 1-1-1-1, 3 min - try for a max

B2. Wtd Supinated Chin-ups @ 31X1, 1-1-1-1, 3 min - try for a max

C1. Barbell Walking Lunges @ 20X0, 4/leg x 3 sets, 1:30 min - ball bustin

C2. C2B Chin-up Cluster, 5.5.5.5.5 x 3 sets, 1:30 min

D. Weighted Side Bridges, 20 sec per side x 5 sets/side, 60 sec b/t sides - really heavy

A. done
B1. 315, 335, 365, 385 (f) CNS wasn't firing today.  Was tired, it had been a long day.
B2. built to 141lbs.  Same thing, didn't feel strong at all.
C1. 225, 245, 265 felt good, could have gone heavier.  (I assume this means my squat should be heavier?? thoughts?)
C2. Done, pretty easy.
D. 45lbs, strong on one side, weak on the other.

Tuesday2 - Bend/Push CP Battery

Power Snatch, 1 rep @ 185lb every 30 sec for up to 10 minutes - stop if you fail more than once

+

5 min

+

AMRAP in 10 minutes:

3 touch n go Power Clean @ 225lb

9 Kipping HSPU to 8" depth

Power Snatch, Complete for all 10 min, no fails and felt good.

10 min AMRAP
I think i got 4 rounds but it may have been 5.  I did the first set UB in about 35 seconds.  Next 2 or 3 sets I broke the HS's into 3's.  Last set was 2's and 1's.  
PC felt really heavy but got them all TnG.  HSPU were the limiter.  Breathing was fine.

Wednesday2 

AM - Z1 Run

20 min Run @ 50% effort

PM

Row 1000m for time (ensure a good aerobic warm-up before hand) - set a new PR

3:27.  Left a little too much in the tank.  Held 1:43 first the first 350 or so.  1:45 for middle 500m then got it back down to 1:38/9 the last 200m.  Hurt but not bad enough and recovered fast.  I believe previous PR is 3:29 or 3:31.  Either way, it's a PR.

9/7-8/12

Friday1 - Jumping + Jerk intense + Power Clean/Push + Bend intense/Push + Core

A. Run-in Single Leg Vertical Jump and touch, 1 rep per leg x 15 sets, 20 sec b.t legs

B. Push Press, build to 1RM

C1. High Hang Power Clean Cluster off blocks, 1.1.1.1.1 x 3 sets, 2 min

C2. CGBP @ 20X1, AMRAP @ 225lb x 3 sets, 2 min

D1. GH Raise @ 20X0, 6-8 x 3 sets, 2 min

D2. Kipping Ring Dips, 15 unbroken x 3 sets, 2 min

A. complete
B. 245, thought I could get more than this b/c this is what I thrustered 2 years ago.  255 almost made it
C1. 205, 215, 225 felt good and sharp
C2. 10, 10, 10... didn't warm up enough
D1. 8 reps/set good
D2. Easy

Saturday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Multi - no squat (low % - 10/10)

5 min @ 75%:

Run 800m

AMRAP Burpees in remaining time

--3 min rest

5 min @ 75%:

Row 1000m

AMRAP Double Unders in remaining time

--3 min rest

5 min @ 75%:

1.25 mile on Airdyne

AMRAP Box Jumps - 24" - step down in remaining time

37 Burpees (800 in about 3:20)
79 Double Unders (Row in about 3:50)
Run 800 again (about 4:00 on this one), 25 Box Jumps
*Went with a few other people on this today so we went above 75%.  Had to run instead of AD and it was brutal, needed the practice though!

9/3-5/12

Monday1 - Throwing + Power Snatch/Push + Bend intense/Push intense + Core

A. Max Effort OH Toss, 1 max effort every 30 sec for 10 minutes

B1. Power Snatch, 1-1-1-1-1, 2 min - last set max

B2. Close Grip Bench Press @ 20X0, 1-1-1-1-1, 2 min - last set max

C1. RDL with Chains @ 30X0, 5-4-3, 2 min

C2. Weighted HSPU to Extra Depth @ 30X0, 3-5 reps x 3 sets, 2 min - strict

D. Weighted Side Bridge, 30 sec per side x 5 sets per side, 30 sec b/t sides - build to near failure in load

A. Complete w/ 30lb ball
B1. 185, 195, 205, 210, 215 (PR Power Snatch, 220 is PR Snatch).  Felt good, no misses
B2. 225, 275, 295, 305, 315 (F) felt a little heavy
C1. 275, 325, 365 + 60lbs of chains.  Very tough on the last set but pleased w/ the #
C2. 20lb vest- 5, 4, 3 reps strict to about 7" deficit 
D. 30lb DB.  Left side down was very hard and near failure, right side down not too bad.
Looking forward to tomorrow.

Tuesday1 - Squat/Pull CP Battery

Every minute on the minute for 10 minutes:

1 Power Clean + 1 Front Squat (Start @ 225lb)

3 Muscle-ups

+

10 min

+

Every minute on the minute for 10 minutes:

2 Squat Clean Thrusters (Start @ 185lb) - drop each rep

10 C2B Chin-ups

First set felt great, almost easy.  225 for 5 sets, 235 for 5 sets, MU's easy unbroken
Second set.. not so much.  Did 5 sets as Rx'd then fell off a bit.  Completed 8 sets within 10 min.  Grip got fatigued, the press of the thruster felt heavy and breathing got really high.

Wednesday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Rowing/AD

Row 2000m for time - damper 5

Run complete
Row- 7:26, I believe that's a 4 sec PR.  Felt awful.  Breathing felt high from the get go and strokes felt hard/heavy.  Went out @ 1:45 just to see how I could hold up, lost that about 500m in, got up to 1:55 from about 1000 to 1500 then got it back down to 1:50.