Training to Sept 29th

Sep-24
Rest/Travel + MOBILITY  Sep-25
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Run - 3 x 1mi @ 5k pace + 15sec; rest 2min
+
Mobility -2sec

Done Saturday morning b/c I thought I'd get to it Friday afternoon but competition lasted longer this year than last year on friday.  Ran 8:15, 8:00, 7:40 miles.  Hard to get pacing down watching phone.  Felt good overall

PM
CSA
+
A. Push Press x3 + Split Jerk x2 - 5 moderate sets of the complex; rest as needed (focus on OH position, hold OH 2sec ea lift)
B. Snatch Pull x1 + Hang Snatch High Pull x1 - 1 set of the complex every 90sec for 6 sets (mod-heavy)
C. Strict HSPU w/ padding - accumulate 15-20 controlled singles
D. Back-to-Wall HS Hold - accumulate 240sec in fewest sets possible
+
CSR

Sep-26
AM/PM (if gym avalable)
A. Front Squat - build to tough triple; rest as needed
B. Wtd. Supine Grip CTB Pull-up - build to tough triple; rest as needed
+
Row - 10min @ EN2
...every 2min perform 5 UB Muscle-ups
+
Row - 10min @ EN2
...every 2min perform 12 UB CTB Pull-ups
Rest 3min
+
Mobility

Kinda of combined these b/c I knew I'd only get one session in
A. I think I only got up to 165 here.  Can't remember b/c I didn't write it down but I remember it feeling heavy.  Maybe 185.  Jerks felt good
B. Snatch Pull, 185, 205, 225--->  Felt pretty good but not great
then Supersetted FSQ/Wtd Pull Ups (forgot CTB just did regular)
FSQ build to 275
Wtd Pull Up, build to 70#
then..
Row/Muscle Ups- stayed around 2:10/500m pace, unbroken MU's

Sep-27
Rest

Turns out that was all I had time for.  Was outside at competition from basically 8a.m. till 5 or 6 Saturday and Sunday and was worn out.  

Sep-28
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Row - 12min building from EN2 -> EN3
Rest - 3min
Run - 12min building from EN2 -> EN3
Rest 3min
AB - 12min building from EN2 -> EN3
+
Mobility - 20min

Got back in town about 11p.m. Sunday night, in bed about 12 and had to get up to coach 6a.m. Monday and tuesday b/c my head coach doesn't come back till wednesday.  Otherwise I probably would have slept late.
Complete, about the same paces as last week but finished a little stronger on everything.
Row finished about 1:55 again, just a bit longer.  Bike kept higher entire time and finished at 61RPM
PM
CSA
+
A. Jerk Dip Squat x1 + Split Jerk x1 - 6 sets of the complex; rest 3min (build to tough complex)
B. Squat Clean x1 + Front Squat x2 - 6 sets of the complex; rest 3min (build to tough complex)
C. DB 1arm Elbowing Row - 4 x 8-10; rest 2min (21x1 tempo or 31x1 tempo by feel)
D. Bar Hanging L-sit Hold - accumulate 60sec total
E. Lying V-up - 3 x 15 UB; rest as needed
+
CSR

A. Only up to 255.  Did not feel good on this today.  185 x 1, 225 x 2, 245 x 2, 255 x 1.
B. built up to 275.  This felt pretty solid.  R foot still isn't leaving ground.  I don't feel fast off the ground but I feel strong in the power position and the squat feels decent.
C. Done w/ 25# DB
D. Done, 10, 10, 5----> sec at a time.  L scap was week on these today unless I flex my arms a little
E. Done.  Took a few to get rhythm but then not terrible.  Still pretty bad at these though
Sep-29
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
1k Row @ 30min pace -4
10 BBJ @ 20"
Rest 60sec
x3
+
1k Row @ 30min pace -4
15 Wallball
30 Double-unders
Rest 60sec
x3
+
Choice Cyclical - 10min (ramp down nervous system)

4:41, 4:41, 4:40
5:03, (2 min rest) 5:05, called it.
First 3 felt much harder than usual.  After first set w/ wall ball rested 2 min and still couldn't quite maintain pace.  That 5th row was @ 2:01/500m.
Decided to call it and make sure I could get cool down in
PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Strict MU x3 + Kipping MU x3 + Rings Dip x3 + Rings Support x 15sec - 1 complex every 2min for 6 sets
B. K.CTB - 5 every 25sec for 10 sets; rest 5min x2 rounds
C. Uneven Rings Pull-up (set one ring 6-8" higher than other) @21x1 - 6 x 6-8 reps ALT elevated hand ea round; rest as needed to complete at tempo & UB (add light vest if needed)
D. Strict HSPU w/ padding - accumulate 16-22 total reps NOT for time
E. Wall HS Hold (not Wall-facing) - accumualte 260sec in fewest sets possible
+
Postural Program

Shoulder prep- done
A. Done- first 3 sets unbroken this time.  Rest of them broken into pieces.  Chest just blows up on these.  Did feel better this week though.
B. Complete- definitely tougher this week but not terrible.  Second set got disturbed by someone trying to sell me some new miracle supplement.  Probably had about 2 min break in middle so I did an extra set.
C. Complete, 6 reps/
D. 22 reps unbroken barely.
E. 60 sec, 50 sec, 50 sec, 40, 40, 20
**pressing feels week.  I know we haven't done much pressing other than all the single arm accessory work so I guess that's in the design.  Just making note

Overall feel tired from all the travel.  Ready for rest day and then looking forward to laying low with my wife and little man this weekend.

Thinking about doing a team comp in january that I might have to qualify for so whenever we start a new cycle let's chat about that.
Sep-30
Rest