August 24-25 Training

Aug-24
AM
40min Self-directed running intervals (between 100-400m)
*do not let HR exceed 160 BPM
+
10-15min Choice Cyclical Cool-down
Mobility - 30min

PM
CSA
+
A. Power Clean & Jerk - in 4 sets, build to mod-heavy single then 4 singles @ that load
B. Front Squat w/ Chains - 3,3,3; rest 3min (mod-heavy, fast)
C. Snatch Pull - 3,3,3; rest 3min (mod-heavy, fast)
D. Seated DB 2arm Neutral Grip Z-Press @21x2 - 3 x 8; rest as needed
E. Tuck-up - 4 x 20 controlled reps; rest 90sec
+
CSR

A. build to 225 and 5 singles there.  felt a little stiff OH today so jerk was a little harder
B. 225 + 30# of chains
C. 205, 225, 235
D. 35#'s
E. Done, not super controlled, these were very tough to get unbroken every set after the first
Aug-25
AM/PM (your choice)
10min General Warm-up
+
Row - 4 x 200m @ 2k pace minus-4; rest 60sec
+
1k Row @ 30min TT Pace plus+4
20 Air Squts w/ 20# vest
40 Double-unders
Rest 60sec
x2
+
1k Row @ 30min TT Pace plus+4
15 KB Swings @ 2p (hybrid Russain/American)
10 Burpees
+
Postural Progarm

Row 4 x 200 @ 1:45/500m- about 42 sec/set
+
Row's done @ 2:07/500m- 5:20, 5:17
+
5:20- that hurt a little finishing the burpees

August 21 Training

Aug-21
AM
Row - 3 x 12sec @ 100% effort; rest 3min (goal: establish FASTEST /500m pace possible)
Rest 5-10min (as needed for full-recovery)
+
10min EST Prep work
+
Row - 2k for time
+
Choice Cyclical - 10min flush (Rec/EN1 pace)
Mobility - 30min

Hit 1:17/500m on the 12 sec... different rower, was at the gym so not sure if that made a difference b/c I didn't feel more powerful but I hit it every time.
+
2k- 7:19.5= 1:49.9 avg/500m.  I'm not positive but I think that's a 10 sec PR.  I'm pretty sure I remember the last time I did it I barely beat 7:30.  Pretty pumped about that.  still not a great time but good for me!
PM
CSA
+
A. Hang Squat Clean (above knee) x1 + Front Squat x2 - build to tough complex; rest as needed (90% of heavy complex from last week across)
B. 2" Deficit Snatch Pull - 4 x 3; rest 3min (90% of heaviest set from last week across)
D. Pressing Snatch Balance x2 + Snatch Balance x2 - 5 sets of the complex; rest as needed (heaviest set from last week across)
E. Front Rack Yoke Carry (whole hand on Yoke bar) - 5 x 30m; rest as needed (200# loaded)
+
CSR

A. 225- done, felt good
B. @ 205, felt light and fast
C. Done felt better this week.
D. Complete, heavy today.

August 20 Training

Aug-20
AM
20min Running Intervals 200m Run @ 80-85% effort / 100m recovery walk (do not let HR exceed 160 BPM, rest-walk any time HR goes out of zone)
20min AD @ EN2
20min Row @ EN2
20min Choice Cyclical (Ski if available)
*use Elevation mask for AD/Row
+
Ido Portal Locomotion Routine (add 1min to each movement)

Complete, felt better than Monday.  Runs felt good, everything felt good. 

PM
CSA
+
A. BB Push Press/ Push Jerk / Split Jerk - 15min practice/mechanics work (singles only, work from blocks)
B. BB Split Jerk (blocks) - 5min to build to mod-heavy single; rest as needed
C. Bar Muscle-up - 3 reps on the min for 6 sets
D. 50 Strict CTB Pull-ups for time **compare to Jul-30
E1. Wtd. Vest Wall-facing HS Hold - 4 x 40sec; rest 30sec (20#)
E2. Headstand Tripod - 4 x 10sec; rest 60sec
+
CSR

A. Focused on PJ/SJ more- got some video but my phone found some water so hopefully I can get it fixed today.
B. Built to 255.  very happy with this considering this used to not be a guarantee.  My PR is 305 but still even 255 was hit or miss at that time just b/c of shoulders and stuff. It wasn't super clean but better than usual.  I just did 185, 235, 255.
C. Complete felt good.
D. 6:14 July 30, 4:49 today- start off 5, 5, 5 then a few sets of 2 then singles.  I've definitely improved on this but I think a lot of the time improvement was strategy going to singles.
E1/2. complete. probably took a little more rest and the WF Holds got very hard, tripod felt good. 
got video's coming if I can fix my phone. 

August 14-18

Aug-14
AM
Row - 3 x 10sec @ 100% effort; rest 3min (goal: establish FASTEST /500m pace possible)
Rest 5-10min (as needed for full-recovery)
+
Row - 30min TT
*report:
-average pace
-total distance
-peak HR
-avg HR
+
Choice Cyclical - 10min flush (Rec/EN1 pace)
Mobility - 30min

Row 10 sec efforts- fastest I saw was 1:20 again
+
30 min-
7355m
2:02.4/500m avg
peak HR about 170
Avg HR about 162
**getting a new HR monitor that tracks avg and stuff better. My current one doesn't so I just have to look at it

PM
CSA
+
A. Hang Squat Clean (above knee) x1 + Front Squat x2 - build to tough complex; rest as needed
B. 2" Deficit Snatch Pull - 3 x 3; rest 3min (build
D. Pressing Snatch Balance x2 + Snatch Balance x2 - 5 sets of the complex; rest as needed (build from 95#)
E. Front Rack Yoke Carry (whole hand on Yoke bar) - 5 x 25m; rest as needed (200# loaded)
+
CSR

A. built to 245 felt solid but kind of slow on hip extension, feet having a hard time leaving the ground.
B. 205, 215, 225 
D. 95, 105, 110, 115, 115#  L side still weak right off the shoulder.
E. Done felt good.
Aug-15
AM
AD - 20min @ EN2
...on the top of every ODD min: 5 Rebounding BJ @ 20"
...on the top of every EVEN min: 10 WB
+
Rest 3min
+
AD - 20min @ EN2
...on the top of every ODD min: 20 DU
...on the top of every EVEN min: 5 Burpees (2012 standard)

Complete felt good kept Bike around 52 RPM.  HR was pretty high about 160avg probably

Aug-16
Rest

Aug-17
AM
20min Running Intervals 100m Run @ 85-90% / 15sec Rest (do not let HR exceed 160 BPM, rest-walk any time HR goes out of zone)
20min AD @ EN2
20min Row @ EN2
20min Choice Cyclical (Ski if available)
*use Elevation mask for AD/Row
+
Mobility - 30min

Done. Assault bike this morning at the gym about 50RPM avg w/ mask. Row about 2:20/500m
Last 20 min mixed run bike and row.  Bike about 53-54RPM, Row about 2:11, Run 800m in 4 min.
Ran first 20 min maybe a little hard.
Haven't recovered from this like in the past.  Legs are really sore and tending to cramp some
PM
CSA
+
A. BB Push Press/Push Jerk/Split Jerk - 15min practice/mechanics work (singles only, work form blocks)
B. Power Clean - 2 moderate reps on the min for 10min (increase load 10# across, foucs on receiving position)
C. Pause Front Squat (1sec) - 3 perfect reps on the min for 10min (225 across)
D. Snatch Deadlift (Oly style) - 3 perfect reps on the min for 10min (245 across)
E. Seated DB 2arm Neutral Grip Z-Press @21x2 - 3 x 8; rest as needed
+
CSR

A. Up to 225 for split jerk
B. 195 x 4, 205, x 3, 215 x 2, 225 x 1 felt great on these, strong and fast
C. complete felt heavy, core was having to work hard
D. Complete, hammies were feeling the FSQ on this.
E. 25#, 35#, 35#

Aug-18
10min General Warm-up
+
Row - 8 x 100m @ 2k pace minus-2; rest 60sec
+
Row - 2k @ 2:00/500m pace (target 8:00.0)
Rest 60sec
x3
+
Mobility - 30min

8 x 100m- about 1:47/500m
Complete.  All under 8 min just b/c I would start off first 30 sec kind of fast.  This was really tough but glad I completed it.  didn't think I was going to complete it when I got started b/c my legs were pretty sore
PM
CSA
+
Sled Push - 6 x 15sec @ 100% effort; rest 3-4min (increase load 10# total
+
40min EMOM
Min-1 - 10 KBs (2p, Russian) + AD @ EN2 for remaining time
Min-2 - 6 Burpees + AD @ EN2... (open 2012/2013 standard)
Min-3 - 25sec HS Hold on Wall + AD...
Min-4 - 30 Double-unders + AD....
+
Postural Program

Done w/ 110# on top.  Harder than last time b/c legs still haven't recovered.
+
40 min.  Complete and got back to AD every time but felt worse than last time.  Going to try to eat a lot tonight and maybe take an ice bath to try to recover a little more. I guess it was that run monday but I'm sore.

August 13 Training

Aug-13
AM
AD/Row/Ski/Run - 80min @ EN2
*running should be in interval format with short work:recovery bouts
*wear elevation mask for 40min (not for running)
+
Ido Portal Locomotion Routine

Complete felt great this morning temp was down and humidity was down and I guess it made a huge difference
Split times a little different too
10 min Row @ 2:16
10 min Bike @ about 58RPM (Air Dyne @ home)
10 min Row @ 2:16
10 min Bike..
took mask off
Run 20 min, faster more paced intervals
5 min Row @ 2:09/500m
5 min Bike @ 62ish RPM
10 min Run
+
locomotion
PM
CSA
+
A. BB Push Press/ Push Jerk / Split Jerk - 15min practice/mechanics work (singles only, work from blocks)
B. Bar Muscle-up - 5 x 3; rest 60-90sec (as needed)
C1. Strict CTB Pull-up - 5 x 10 UB; rest 30sec
C2. Kipping CTB Pull-up - 5 x 10 UB; rest 30sec
C3. Inverted Bar Row - 5 x 10 UB; rest 3min (or as needed to complete C1 UB)
D. Wtd. Vest Wall-facing HS Hold - 6 x 40sec; rest 60sec (20#)
+
CSR

A. Built to 195#
B. complete no problem
C1. Harder than last week for some reason.  Last 2 sets were ugly and had small kips after about 7 reps.  Had to pause at bottom on even second set after 8 or 9 reps. 
C2. No problem but need to work on rhythm and smoothness
C3. Complete
D. Didn't have a vest b/c was at a friends.  We put a 20# ball on top of our feet.  Was able to do first 4 sets w/ 20# then 5th set w/ 10# and last set unweighted.  Rested a little more than 60 sec probably but we just alternated back and forth

Aug 7-11

Aug-7
AM
Row - 3 x 10sec @ 100% effort; rest 3min (goal: establish FASTEST /500m pace possible)
+
Row - 3 x 1k; rest 30sec @ 2:00 pace
Rest - 2min
x2 Rounds (6k total)
+
Choice Cyclical - 10min flush (Rec/EN1 pace)
Mobility - 30min

Hit 1:21/500m on the sprint on the 3rd one
+
Row @ 2:00/500m complete. This was pretty tough
Recovery done on bike
PM
CSA
+
A. 2 Position Hang Squat Clean (high hang + below knee) - 1 moderate complex every 90sec for 10 sets (90-100% of last weeks heaviest complex across)
B. Snatch Pull - 4 x 3; rest 2:30 (225# across)
D. Pressing Snatch Balance - 5 x 3; rest 2min (95# across)
E. Front Rack Yoke Carry (whole hand on Yoke bar) - 4 x 25m; rest as needed (180# loaded)
+
CSR

A. 225 for 5 sets, 235 for 4 sets 245 for 1.  Felt good, hands not used to barbell work, did this without dropping it
B. Done, doesn't feel heavy necessarily but not fast or explosive either
D. Complete felt good, better thanl ast week.
E. Done

Aug-8
AM
12min AMRAP @ EN3 (160-170 BPM)
20cals Row
20 Airsquats w/ 40# sandbag (back rack)
40 Double-unders
Rest 4min
12min AMRAP @ EN3
20cals AD
20 BJ @ 20" (step down)
10 Burpees

3 + 10 Cals w/ 2x20# vests for the squats, low back got a little tight on squats, other than that it was all good.  Kept row @ about 1050Cal/hr
+
3 + 8 Cals, all good.  Legs a bit heavy or stiff feeling on box jumps I think just not used to that explosive contraction.

Aug-9
Rest

Aug-10
AM
AD/Row/Ski/Run - 80min @ EN2
*wear elevation mask for 40min (not for running)
+
Mobility - 30min

Done, 15 min Row @ 2:17/500m + 20 min Bike + 5 min Row w/ Mask then 20 min Run @ 2:11/500m for 8 min then bike 7 min then run 5

PM
CSA
+
A. BB Push Press/Push Jerk/Split Jerk - 15min practice/mechanics work (singles only, work form blocks)
B. Power Clean - 2 moderate reps on the min for 10min (foucs on receiving position)
C. Pause Front Squat (1sec) - 3 perfect reps on the min for 8min (4x 215 / 4x 225)
D. Snatch Deadlift (Oly style) - 3 perfect reps on the min for 8min (4x 235 / 4x 245)
E. DB 1arm 1/2 Kneeling Press @21x2 - 3 x 12 ea arm; rest as needed
+
CSR

A. build to 185# for a PP/PJ/SJ, I don't have jerk blocks so I had to lower them down
B. 185 4 sets, 195, 4 sets 205 2 sets. Used replay and focused on receiving.  Hard to work on balance on that fast and dynamic of a catch b/c it doesn't feel off.
C. Complete, felt good
D. Complete felt good
E. Done w/ 35#.  Need to keep working on these, I feel like they really help the structure of the shoulder
Aug-11
10min General Warm-up
+
Row - 6 x 150m @ 2k pace; rest 60sec
+
Row - 2k @ 2:01/500m pace (target 8:04.0)
Rest 60sec
x3
+
Mobility - 30min

Warm Up done
6 x 150m @ 1:50/500m- 33 sec/set
+
2k's- 8:04.1, 8:03.9, 8:04.00- very tough.  After first set, I didn't think I was going to make so clad I did.  Last one was more inconsistent slower than 2:01 pace during the middle and had to push a little at the end.
PM
CSA
+
Sled Push - 6 x 15sec @ 100% effort; rest 3-4min (increase load 10# total
+
30min AMRAP @ EN1/EN2
75m 2arm KB OH Carry (mod-heavy)
75m 2arm Farmers Carry (mod-heavy)
5 Wall-walks (maintain perfect body-line across)
40sec Hollow Hold
75m Front Rack Yoke Carry (moderate)
+
Postural Program

Sled Push done @ 100# on top of sled, feel better every week on these
+
30 min was tougher than expected!  Need this work for sure
OH Carries- 26#/h
FC- 53#/h
Yoke- 50# on top
3 rounds + 20m OH Carry
Slipping on Wall Walks slowed me down a little, had to wipe area up after every 2 reps.  Hollow Holds were very tough.

Training Aug 6

Aug-6
AM
AD/Row/Ski/Run - 80min @ EN2
*running should be in interval format with short work:recovery bouts
*wear elevation mask for 35min
+
Ido Portal Locomotion Routine

15 min Row @ 2:17/500m
20 min Bike @ about 52RPM
**took mask off
5 min Row @ 2:11/500m
28ish min Run
5 min Row @ 2:11/500m
3-4 min Run
Bike
**felt pretty good but it was REALLY humid.  I literally felt like I was running in a swimsuit right out of the pool

PM
CSA
+
A. DB 1arm Push Press/ Push Jerk / Split Jerk - 10min practice/mechanics work
*send me video of PJ/SJ mechanics
B. Bar Muscle-up - 10min practice/mechanics work
*increase total volume of full-reps by 3-4
C1. Strict CTB Pull-up - 4 x 10 UB; rest 30sec
C2. Kipping CTB Pull-up - 4 x 10 UB; rest 30sec
C3. Inverted Bar Row - 4 x 10 UB; rest 3min (or as needed to complete C1 UB)
D. Wtd. Vest Wall-facing HS Hold - 6 x 40sec; rest 75sec (20#)
+
CSR

CSA- done
+
A. Up to 75# for all
B. Sets of 4 unbroken
C1/2/3- done. 3 min rest after first 2 sets then 5 min rest after 3rd set.  Had to gymnastic kip the last couple reps on last 2 sets of kipping, the rest were butterfly (just realizing you may have wanted all gymnastics kip?).  
D. VERY tough- first 3 sets w/ vest, last 3 sets without but kept time intervals.  

Up to Aug 4 Training

Jul-31

AM

Row - 3 x 1k; rest 30sec (30min TT pace minus 4sec/500m)

Rest - 2min

x2 Rounds (6k total)

+

Mobility - 30min

Done, held about 2:02/500m pace.  Felt good

PM

A. 2 Position Hang Squat Clean (high hang + below knee) - 1 moderate complex every 90sec for 10 sets

B. Snatch Pull - 4 x 3; rest 2:30 (mod-heavy across)

D. Pressing Snatch Balance - 5 x 3; rest 2min (light, hold bottom of squat 2 full sec)

E. Front Rack Yoke Carry (whole hand on Yoke bar) - 4 x 20m; rest as needed (add load to tolerance)

+

CS - Recovery

A. built up to 205 I believe, will get better at posting day of so I won't forget

B. 205, 225

C. built up to 95#

E. w/ 180# on yoke

Aug-1

AM

10min AMRAP @ EN3 (160-170 BPM)

20cals Row

10 Burpees

15 WB

30 Double-unders

Rest 5min

10min AMRAP @ EN3

20cals AD

10 Box Jumps @ 20""

10 TTB

10 Russian KB Swings @ 2p

3+ 6

3 + 8

Felt better than expected.  All unbroken.  Kept row A 1050 Cal/hour and Bike at 60 RPM

Aug-2

Rest

Aug-3

AM

AD/Row/Ski/Run - 75min @ EN2

+

Mobility - 30min

Done, did 10/10/10 x 2 then 5/5/5 of Row/Bike/Run.  First 35 min w/ training mask.

Training mask kept row @ 2:17/500m and Bike at about 52RPM w/ Air Dyne at home.  Mask off stayed around 2:11/500m on row and 60RPM.  Run was also faster w/o mask.

PM

CS - Activation

+

A. Power Clean x1 + Squat Clean x1 - 8 sets of the complex; rest as needed (increase load by 10% from last week)

B. Pause Front Squat (1sec) - 3 perfect reps on the min for 6min (205-225# across, perfect positions)

C. Snatch Deadlift (Oly style) - 3 perfect reps on the min for 6min (225-245# across, perfect positions)

D. BB SNATCH Grip OH Carry w/ Double-banded KBs - 4 x 25-30m; rest as needed (use BB w/ very light KB's)

E. Front Rack Yoke Carry (whole hand on Yoke bar) - 4 x 20-25m; rest as needed (add load to tolerance)

+

CS - Recovery

A. built up to 245.  Felt solid.  185 x 2, 205 x 2, 225 x 2, 245 x 2 sets

B. 205 x 2, 215 x 2, 225 x 2, felt good and strong

C. 225, 235, 245, 2 sets each. felt good.

E. 180# on top

Aug-4

Row - 2k @ 30min TT pace minus 3sec

Rest 60sec

x3

+

Mobility - 30min

8:09.1

8:08.9

8:07.5

PM

Sled Push - 6 x 15sec @ 100% effort; rest 3-4min (sled + load = bodyweight)

+

36min EMOM

Min-1 - 10 KBs (2p, Russian) + AD @ EN2 for remaining time

Min-2 - 6 Burpees + AD @ EN2... (open 2012/2013 standard)

Min-3 - 25sec HS Hold on Wall + AD...

Min-4 - 30 Double-unders + AD....

+

Postural Progarm

Complete.  Felt MUCH better than last week.  I think last week was just tough being first week w/ sled and getting back from games.  Felt good today!