Friday, April 25, 2014

W3P1

Week 3
Friday 
AM - Swimming Laps
25 meter Swim/Front Crawl @ high effort every minute x 20 mins
(5 min rest)
150 meter Front Crawl @ high effort x 2 sets, 4 min b/t efforts 
Complete.  25m's felt good.  150's were tough.  First one was about 3:10, second was about 3:25.

PM - BSq int sets + Deficit DL's + GH Raises + SL int
A. Back Squat @ 40X1, 3-3-3-3, 4 min - all tough sets, full depth, follow tempo
B. Deadlifts @ 11X1, 3-2-1-1-1, 2 min - moderate, stand on 4" elevated platform
C. GH Raises @ 20X0, 8-10 reps x 5 sets, 2 min
D. double KB Overhead Walking Lunges @ 24kg/arm, 6 reps per min x 15 mins (i.e. 3/leg)

A. 315, 335, 355, 355.  Might could have done 365 but wanted to stick to tempo.
B. 335, 355, 365, 375, 385.  All felt heavy, none moved fast.
C. Complete, 10#'s added on last 3 sets tough to get all the way to the top on last couple reps/set.  Feeling better on these.
D. Complete, not too bad.  Hardest part was just KB's against forearms.  A little unstable OH but not bad.  Legs felt good.

Saturday - MAP Low %'s (30-->75 mins)
40 minutes @ 75%/moderate effort - wear a HR monitor:
(1 mile Run buy-in)
50 cal AirDyne
10 R Arm TGU - 16kg
10 burpees - no jump
10 L Arm TGU - 16kg
10 burpees - no jump

Mile run 8:30
Did 50 Cal Row instead of AD
2 + Row + 6 TGU's
Done all outside, starting to get hot here and not really used to it yet.  It was humid!  HR stayed about 155 during the run and first 10 min or so of next part.  Stayed above 160 for last 10 min or so getting up to 165 at times.
Had to break TGU's every time.  5/3/2 on most sets.  Shoulder fatigue. 

Monday 
AM - SN int + C&J int + GH Raises + Squat stamina
A. Snatch, work to a moderately tough single
B. Squat Clean. Front Squat. Split Jerk, 1.2.1 - work to a moderately tough set
C. GH Raises @ 40X0, 4-6 tough reps x 8 sets, 1:30 min
D. double KB Front Squats @ 32kg/arm, 5 per min x 10 mins

A. Built to 225, no misses.  215 was shaky, 225 was solid though.
B. built to 275.  Jerk was ugly as you saw.  Pleased with this though. Clean & Squat felt pretty good for not having that heavy weight in front rack in a while.
C. 10#, 10#, 15#, 15#, 15#, 10#----->  6 each set. Got tough towards the end.
D. Done, tough but not terrible.  Really had to focus on pushing left elbow up or it would just collapse but I did it. 

PM - Upper EMOM
EMOM x 20 mins:
1st - 5 bar muscle-ups
2nd - 3 wall walks
3rd - 1 legless rope climb to 15ft + 1 rope climb to 15ft
4th - 12 strict hspu

Complete.  All Unbroken except for last 2 strict HSPU's!  This was tough though.  Bar Muscle Ups weren't bad till last set was a challenge.  Wall walks were all good.  Rope climbs, the 2nd one was harder than first but definitely getting better.  HSPU's easy first 3 rounds.  4th round paused at 10 but still unbroken, 5th round paused at 7, unbroken to 10 then dropped and got back up for last 2

Tuesday - MAP Low %'s (30-->75 mins)
40 min @ 75%/moderate effort - wear a HR monitor:
(1 mile Run buy-in)
50 cal Rowing
30 step down box jump - 24”
10 right arm hang kb snatch - 16kg
10 left arm hang kb snatch - 16kg

9:30 mile, didn't have a stop watch on me and ran a different direction which I thought was a mile but may not have been (hoping it was long b/c this is slow).
4 rounds even.
HR 155 on the run and first row.  Up to 160 till about 25 min or so then started getting to 170 on the box jumps.  Felt really slow here, Snatches were easiest part. 

Wednesday 
AM - SNB + OH int + DL mod emom + Step-up/stamina
A. Snatch Balance, 1 rep per min x 15 mins - start @ 135lbs, add 5 lb per min - move fast
B. OHS, work to a challenging single
C. Deadlift @ 20X0, 2 tough reps per min x 10 mins 
D. DB Alternating Step-ups onto 24” box:
30 reps @ no weight
30 reps @ 20/hand
30 reps @ 40/hand

A. Built to 205, much faster than last week but need to be faster
B. OHS- 285, PR is 300 but shoulders just collapsed at the bottom. 
C. 355 x 1, 365 x 2, 375 x 4, 380 x 3 felt ok not great
D. no weight- 1:35, 20#- 2:10, 45#- 2:47- total time 6:32 

PM - MAP (30/30)
4 sets @ high effort:
30 sec lite Sled Push
30 sec rest
30 sec Rowing
30 sec rest
30 sec Wall Bals - 20#
30 sec rest
30 set AirDyne
30 sec rest 
30 sec OH BB Walking Lunges @ 45lb
30 sec rest 
30 sec DU's
30 sec rest

Sled Push- same distance each time empty sled
Row @ 2:00/500m
Wall Ball- 16/round
AD- 32 revolutions/leg
OH Lunges- steps- 18/20/20/22
DU's- 50, 51, 51, 58
 

Friday, April 18, 2014

Week 2

Week 2
Friday 
AM - Swimming Laps
25 meter Swim/Front Crawl @ high effort every minute x 20 mins
(5 min rest)
100 meter Front Crawl @ high effort x 3 sets, 3 min b/t efforts 
Complete, didn't feel as good as last week.  Stomach hasn't completely recovered so I think that was most of it.  Tried to push pace on 25m more this time and kept most below 24 seconds.  100m I played with a smoother slower stroke and time was a bit slower, 1:02, 1:11, 1:04.  Some swim team people were next to me and I watched them what looked like slow motion but they were averaging like 18-20 sec/25m.  Didn't work for me.

PM - BSq int sets + Deficit DL's + GH Raises + SL int
A. Back Squat @ 40X1, 4-4-4-4, 4 min - all tough sets, full depth, follow tempo
B. Deadlifts @ 11X1, 4-4-2-2-2, 2 min - moderate, stand on 4" elevated platform
C. GH Raises @ 20X0, 8-10 reps x 4 sets, 2 min
D. double KB Front Rack Walking Lunges @ 24kg/arm, 6 reps per min x 15 mins

A. 295, 305, 315, 325
B. 295, 335, 355, 365, 375, stayed with double over hand and hook grip from last week.  felt pretty strong.  May have been a hair higher than last week.  Need to use same plates each week for platform but I didn't.  Will video next week, I forgot again this week.
C. 10 reps each with hands on temples.  got tough on last 2 sets, no weight added
D. Did 6 total reps/min hope that was right.  This wasn't bad at all.  Less time in the rack position was way better.

Saturday - MAP Low %'s (30-->75 mins)
35 minutes @ 75%/moderate effort - wear a HR monitor:
(1 mile Run buy-in)
21 cals AirDyne (changed to 90 sec)
15 step down box jumps - 24”
9 burpees - no jump @ top
Mile (tracked in neighborhood by mapmyrun phone app)- 8:45
+
8 rounds + 15 Box Jumps + 4 Burpees
*felt good throughout this whole thing, which I had a monitor that worked on AD b/c I don't think I'd be getting 21 Cal in 90 sec but I tried to stay same pace every time.  Great day out in the sun!   

Monday 
AM - SN int + C&J int + GH Raises + Squat stamina
A. 3 position hang power snatch (high hang, above knee, below knee), 1 rep per position - build to a tough set, no dropping b/t reps
B. Power Clean. Split Jerk, 2.3 - build to a tough set, touch n go on the power cleans
C. GH Raises @ 40X0, 4-6 tough reps x 6 sets, 2 min
D. 7 unbroken touch n go squat clean @ 115lb per min x 10 mins

A. built to 185, not 1RM but tough set.  185 actually felt better than 175 but went ahead and stopped.
B. built to 245.  Power Clean started to get a little wide stanced and low catch on shoulder but other wise good.  I wouldn't go as far as to say the Jerk feels good but it definitely feels better and I'm confident in at this weight which is not always the case.
C. all 6 reps w/ 10lbs hur today.
D. This was very tough.  Felt more like a metcon.  All under 20 sec and straight through though but it was a mental battle.  I was concerned I wouldn't complete it so i'm glad I did. 

PM - Upper EMOM
EMOM x 20 mins:
1st - 1 rope climb to 15ft + 5 strict HSPU
2nd - 1 rope climb to 15ft + 5 strict pronated chest to bar

This didn't go well.  Rope climbs still don't feel great, I'm getting them in about 3.5 times of moving my feet.  Not sure if that's good or bad for my height.  HSPU's were fine and actually added about 2" depth on them.  Strict Pull Ups were tough.  I did only 4 sets CTB then went to just pull ups and did 3/2 ever set for the last 6.  Could not get my CTB, wasn't even easy on the first set.  Strict CTB has always been hard.

Tuesday - MAP Low %'s (30-->75 mins)
35 min @ 75%/moderate effort - wear a HR monitor:
(1 mile Run buy-in)
90 sec AirDyne
15 kbs - 16kg
50ft bear crawl

Mile (straight away from gym) 8:13
9 rounds + 60 sec AD
felt good all the way through on this one. 

Wednesday 
AM - SNB + OH int + DL mod emom + Step-up/stamina
A. Snatch Balance, work to a tough single
B. touch n go Push Jerk, work to a tough triple
C. Deadlift @ 20X0, 3 tough reps per min x 7 mins 
D. DB Russian Step-ups onto 20” box, 15/leg x 3 sets, 45 sec b/t legs - start @ 40lb DB’s hand

A. up to 235 but too slow.  You saw video.  Need to work on speed under it and stay lighter
B. up to 235, tough but not terrible.  Tried 245 and missed first rep.  First rep was always the hardest for some reason.
C. 325, 345, 345, 355, 355, 355, 360.  Didn't feel great, all these felt really heavy, I thought I'd be able to get heavier.
D. Don't have 40's so I used 45# DB's every set.  This was very tough.  Breathing got heavy and quads were burning pretty bad last 3-5 reps on last 2 sets.

PM - MAP (30/30)
4 sets @ high effort:
30 sec Alternating DB power snatch @ 75lbs
30 sec rest
30 sec Shuttle Running
30 sec rest
30 sec Thrusters @ 30lb/hand
30 sec rest
30 set Rowing
30 sec rest 
30 sec Hand Release burpees
30 sec rest

First 3 rounds felt great, last round got tough but maintained the whole time.
Snatches- 8 total/round (4/arm)
Run- same distance each time
Thrusters- 12, 14, 14, 14 (thought these would be worse so I kinda paced the first round too much)  (left shoulder caved at the bottom on 1 rep but stayed up the rest when I focused on it.)
Row- kept 1:51 pace
HR Burpees- 9/set

DB Snatches definitely the hardest thing here.  Low back didn't feel strong, not sure if it was from dead lifts or from monday and tuesday or what but bending didn't feel as good as it has been today.  Like that we're hammering it though.  I also like (need work on) all the DB work. 

Thursday, April 10, 2014

W1P1

AM - Swimming Laps
25 meter Swim/Front Crawl @ high effort every minute x 15 mins
(5 min rest)
100 meter Front Crawl @ high effort x 3 sets, 3 min b/t efforts
Complete.  100m Swims were very tough.  All at about 2 min.  I'm my breathing gets very tough past 50m.  All the 25m's were about 24-27 seconds and felt good.

PM - BSq int sets + Deficit DL's + GH Raises + SL int
A. Back Squat @ 40X1, 5-5-5, 4 min - all tough sets, full depth, follow tempo
B. Deadlifts @ 11X1, 6-5-4-3-2, 2 min - moderate, stand on 4" elevated platform, focus on breaking through the floor using the legs/pushing into the floor, moderate per set, increase per set, use hook grip/double overhand
C. GH Raises @ 20X), 8-10 reps x 3 sets, 2 min
D. Front Rack Barbell Walking Lunges, 12-10-8/leg, 2 min - increase load per set

A. 275, 285, 295 tough but doable at tempo.
B. 275, 305, 315, 345, 365.  Felt better than expected at the lighter weights higher reps.  345/365 was pretty tough.
C. 10 reps/set hands across chest.  I know you want hands behind head but I wanted to ease into it.  I'll do hands behind head next time.
D. 185 for all sets.  Started too heavy.  These were killer, core was smoked at the end of each set. 

Saturday - MAP Low %'s (30-->75 mins)
30 minutes @ 75%/moderate effort - wear a HR monitor:
500m Row
30 sec Left Side Bridge
50 DU's
30 sec Right Side Bridge
100ft Bear Crawl
30 sec Front Bridge

HR monitor broke but getting a new one monday so I'll have it from now on.  This was good, rows were between 2:05 and 2:10 the whole time.  Everything else unbroken and same pace throughout the entire time.  Lost count of rounds I think it was 6 or 8 but really not sure.  I went a little over 30 min to complete whatever round I was on.  Tripped up on one set of DU's but they felt really easy and good.  

Monday 
AM - SN int + C&J int + GH Raises + Squat stamina
A. Power Snatch Cluster, 1.1.1 - work to a tough set
B. Power Clean. Above Knee Hang Power Clean. Push Jerk. Split Jerk, 1.1.1.1 - work to a tough set
C. GH Raises @ 40X0, 4-6 tough reps x 5 sets, 2 min
D. double KB Front Squats @ 24kg/arm @ 52X0, 5 reps x 10 sets, 45 sec

A. worked up slowly to 205, felt good.
B. Worked up to 255.  I believe this matches my PR's on hand power clean & push jerk.  255 was shaky but I got it, 245 was solid.
C. added 10lbs across chest for last 4 sets.  First time ever adding weight to these.
D. Miserable, left shoulder couldn't hold weight up for all 5 reps.  That tempo is no fun, legs felt fine, just rack position terrible. 

PM - Upper EMOM
EMOM x 21 mins:
1st - 5 Ring Muscle-ups
2nd - 3 Wall Walks
3rd - 1 L Sit Rope Climb to 15ft - hold L on descent too

Complete, all felt good and all quick and unbroken.  Left shoulder started to burn a little but not bad.

Tuesday - MAP Low %'s (30-->75 mins)
30 min @ 75%/moderate effort - wear a HR monitor:
400m Run
10/arm TGU's @ 16kg

Stomach bug, plan to do wednesdays on wednesday and then make up this on thursday since its low volume and aerobic.

Wednesday 
AM - SNB + OH int + DL mod emom + Step-up/stamina
A. Snatch Balance. OHS, 1.1 per min x 10 mins - start @ 95lbs, add 10lbs per min, focus on SPEED
B. Push Press. Push Jerk. Split Jerk, 1.1.1 @ 225lb x 5 sets, 2 min
C. Deadlift @ 40X0, 2 moderately tough reps per min x 10 mins - nothing close to failure
D. Front Rack Barbell Alternating Step-ups onto 20" box, 12-10-8-6/leg, 1:30 min

A. 95 up to 185 complete, 185 a little shaky but other than that felt good.  Got slower as it got heavier.
B. These didn't feel great.  Did them all unbroken but wasn't feeling great on them.
C. 275 x 3 sets, 295 x 3 sets, 305 x 1, 315 x 3.  Harder than anticipated at that tempo, really slow off the ground, especially on the 2nd rep.  Got some video's I'll try to put up.
D.  These were brutal, 95 for first 3 sets, 105 for last set.  Worse part was just my core giving out, I could feel my abs burning.  Legs got a little tough but mainly just holding that rack position.  I barely had my breathing back down before ready for next set.

PM - MAP (30/30)
5 sets @ high effort:
30 sec Wall Balls - 20#
30 sec rest
30 sec Burpees to 6" OH
30 sec rest
30 sec KBS - 32kg
30 sec rest
30 set AirDyne
30 sec rest
Complete, felt better than expected.
WB- 16 every set
Burpees- 9, 9, 10, 10, 10 (8" target)
KBS- 14, 14, 15, 15, 15
AD- 31 revolutions/round (counting one leg only)
KBS were probably hardest if I had to pick but I felt pretty good here suprisingly. 

Pleased with how I felt today considering how terrible I felt yesterday.  

Did Tuesdsay's work this morning.  Got 3 rounds + Run + 5 TGU/arm.  Left shoulder a little weaker than right but not bad.  TGU tax me more than I feel like they should.  Full round was taking about 8 min with the run at 2:00 (was at my house so I just did 1 min out & back.) Will have HR fixed by next time. 

Quest for 2015 Starts today!

Excited to get back to a specific program.  Michael Fitzgerald is my coach again starting today.  I'm excited to be back with him and learn and train smart again.

Wednesday was the first day
A.M.
30 sets of 25m swim on the min

Done felt pretty decent for not being in the pool in about a year.  Lats tightened up quick b/c I didn't have time to warm up.

P.M.
30 min EMOM
1st- 1 Power Clean + 1 Hang Sq Clean + 1 Front Squat @ 225lbs
2nd- 2 Rope Climbs, 15ft
3rd- 4 Power Snatch @ 155lbs (drop from top)
4th- 4-6 pHSPU's 10" deficit

Clean weight felt pretty heavy but not terrible.  Honestly, the worst part of this was rope climbs.  I've never done much of them so I'm not extremely efficient with them.  Snatches felt pretty good but not light.  6 HSPU's every time, got a little fatigued at lock out towards the end but definitely the easiest part.