Oct 26-27 Training

Oct-26 *fittest games workouts released
AM
Choice Cyclical - 10min building to EN2
DROM as needed + Running Accels/Build-ups
+
Run - 4 x 100m @ 1mi pace; rest 20sec
Rest - 2min
Run - 4 x 200m @ 1mi pace; rest 60sec
Rest - 2min
Run - 4 x 400m @ 1mi pace; rest 2min
+
Jog - 10min @ EN1/EN2
Mobility - 15-20min as needed

Done tuesday
100's- 21 sec/
200's- 43-45 sec/
400's- 1:29, 1:31, 1:29, 1:30
9:15 mile cool down
PM
CSA
+
A. Push Jerk - in 5 sets build to tough TnG Triple; rest as needed
B. Drop Split - 5 x 3; rest 2min (build)
C. Split Jerk Recoveries - 5 x 2; rest 2min (build heavy across)
D. DB 1arm Chinese Row - 4 x 8-10 ea arm; rest as needed
+
EMOM for 16min
Odd - 8 Push Press @ 135#
Even - 8 GHD Sit-ups
+
E. Bent Knee Hollow Hold - 4 x AMRAP; rest 60sec
F. Arch Body Rock - 4 x AMRAP; rest 60sec

A. 185, 205, 215, 225, 235#.  Last 2 sets very tough
B. 135, 155, 175, 185, 195
C. 205, 225, 245, 255, 255. L arm still a touch shakier than right but I think this will help.  I can feel when I'm "locked" in OH verses just holding it.  Definitely works my core a ton.  Trying to stay neutral and not letting low back hyper extend.
D. 30, 55, 75, 75.  was short on time and didn't know where to start, we'll start w/ 75's next time.
+
EMOM- good, could feel lock out but nothing too bad.  GH Sit ups got a little tough but didn't slow down.
Oct-27
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
500m Row @ 30min pace -6sec
12 DL @ 205#
500m ROw @ 30min pace -6sec
Rest 3min
x3
+
500m Row @ 30min pace -6sec
15 Snatches @ 75#
500m Row @ 30min pace -6sec
Rest 3min
x3
+
Choice Cyclical - 10min (ramp down nervous system)

Kept rows @ 1:57-1:58/500m throughout all 6 sets finally. Also did all snatches unbroken finally.  Paced a little more in transitions and obviously the extra minute of rest helped but felt way better than last couple weeks.  HR was recovering much better.

4:41, 4:37, 4:39
5:06, 5:04, 5:05
PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Wtd. Strict Prone, Wide-Grip CTB Pull-up - 3 x 2.2.2; rest 30sec + 2min
+
6 Muscle-ups
12 CTB Pull-ups
12 Rings Dips
16 TTB
Rest 3min active
x4
+
10 Strict HSPU
10 Kipping HSPU
30sec Back-to-wall HS hold
Rest 3min as needed
x3
+
Shoulder/T-spine Mobility - 20min

A. 35# across.  Harder than expected with wide grip
+
Will have to get times from gym tomorrow but like 1:38, 1:57, 2:31, 3:17 or something.

MU's - unbroken every round felt good
CTB- UB first 3 rounds then broke 4/4/4
Ring Dips- UB first 2 rounds then 8/4 and 4/4/4
TTB- 12/4, 6/4/2/2/2, 4/4/4/4, 4/4/4/4
**much harder than expected.  Core was smoked I guess from MU's and CTB and GH Sit Ups yesterday.

+

Didn't time HSPU's
First round- Strict into Kipping Unbroken then rest about 30 sec before Hold
Second round- 5-10 sec rest b/w strict and kipping, 30 sec before hold
Third round- 15-20 sec rest b/w strict and kipping, about 60 sec before hold

Kipping felt awkward at first but then found rhythm.  Little scary since that's what caused the injury.  Not sure I'm ready for them.  Will keep you posted over next couple days.

Oct 22-24

Will start posting HRV here- Monday and Tuesday was 8.1

Thursday- HRV- 7.6
A.M.
Row 3 min
Air Bike 9 min
Row 6 min
Air Bike 6 min
**1 min Z1, 1 min Z2, 1 min Z3 throughout

P.M.
Fittest Games Qualifier
Snatch- 1RM
+
6 min AMRAP
25 Toes to Bar
25 OHS, 155#

225#

1 + 25 TTB + 23 OHS

Core work

Friday- HRV 6.8
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Self Directed cyclical EST work (between EN1-EN3 by feel, like Thursday)
+
Choice Cyclical - 10min @ En1

3 min Row @ 1:59/500m
3 min locomotion
3 min Air Bike @ 57RPM
3 min locomotion
x 3
**really sore from the squats so that's why i mixed in the locomotion

PM
Event #2
12 min AMRAP
42 DU
21 Burpees
7 Muscle Ups
+
A1. Wall-facing 90/90 HS Hold - 5 x 30sec; rest 30sec
A2. Strict HSPU - 5 x 10-12 UB; rest 30sec
A3. Hollow Body Rock - 5 x 30-45sec; rest 2min
+
CSR

4 + 42 DU's + 1 Burpee
**happy with this score.  When I'm in more CF shape i'll be ready to dig into this one.  Burpees slowed me down and had to take break on those but everything else unbroken.  MU's felt great throughout.

A1. Complete, feeling better
A2. 12, 12, 12, 10, 10
A3. 30 sec/set



Oct-24  HRV- 7.2
A. Split Jerk - 15 singles; rest as needed (5 light / 5 mod / 5 heavy, focus on footwork & maintaining mechanics as load increases)
B. Squat Clean x1 + Hang Squat Clean x1 + Front Squat x1 - 1 complex every 90sec for 10sets (2 light / 4 mod / 4 heavy)
+
3 Rounds
10 Deadlift @ 155#
5 Burpee Box Jumps @ 24"
+
Rest 10min
3 Rounds
7 Power Clean @ 135#
7 STOH @ 135#
+
Tuck-ups - accumulate 75 total reps not for time

A. 155 x 2, 175 x 2, 185 x 2, 205 x 2, 215 x 2, 225 x 2, 235 (f), 235 (f) stopped.  very frustrating once again.  Legs are still pretty beat up and I'm sure shoulder are fatigued from yesterday but I should be able to hit 255 on any given day.
B. 185, 185, 205, 205, 215, 215, 225, 225, 235---> felt heavier than it should have I guess legs are still fatigued
+
1:51 unbroken felt good.  Hamstrings burned on deads but that's all
+
1:54.  This hurt more than expected.  First round unbroken then did 6 PC, rest then finish for the next 2 sets.  

Tuck Ups done- 30, 15, 10---> 

Oct 19-20

Oct-19 *FIttest Games Qualifier Released

AM

Choice Cyclical - 10min building to EN2

+

Run - 30sec @ 85-90% effort

Walk - 30sec @ easy recovery pace

x10

+

Row - 30sec @ 85-90% effort

Rest - 30sec @ easy recvoery pace

x10

+

Choice Cyclical - 10min @ EN1-2 by feel

Runs felt good, don't know pace

Rows at about 1:45/500m

Bike cool down up to 55RPM HR up to about 140

PM

CSA

+

A. Push Press x2 + Push Jerk x2 - 5 sets of the complex; rest 3min (build to tough complex)

B. Split Jerk Recoveries - 5 x 2; rest 2min (build, get familiar w/ the movement)

C. Split Jerk Balance - 5 x 3; rest 90sec (light/mod, work on speed of step)

D. DB 2-arm Bent-over Elbowing Row - 5 x 6-8; rest as needed b/t arms (tempo by feel)

+

EMOM for 16min

Odd - 6 Push Press @ 135#

Even - 6 GHD Sit-ups

+

CSR

A. 165, 185, 205, 215, 225.  Felt pretty strong

B. 185, 205, 225, 245, 245.  Difficult

C. 75, 95, 95, 95, 105#

D. 25, 30, 30, 35, 35#/H

+

EMOM

Complete. no problem.  Weird you put these in b/c I was just thinking of adding GHD Sit Ups to my warm up.  They destroy me usually

Oct-20

AM

General Warm-up - 10min

Specific Warm-up + DROM - 15min

+

500m Row @ 30min pace -6sec

15 DL @ 185#

500m ROw @ 30min pace -6sec

Rest 2min

x3

+

500m Row @ 30min pace -6sec

15 Snatches @ 75#

500m Row @ 30min pace -6sec

Rest 2min

x3

+

Choice Cyclical - 10min (ramp down nervous system)

4:37, 4:39, 4:40 **pace was avg around 1:58, DL unbroken.  HR ended at 175

+

6 min rest

+

5:15 snatches 8/7- Row about 1:58/500m

rest 2:30

6:00 snatches 6, 5, 4- Row about 2:00/500m

rest 4:00

5:35 unbroken snatches- Row about 2:02/500m

Struggled with this again.  Not sure what's going on or if it's just the combo of movements.  We'll discuss more thursday again but I feel like my energy systems were making more progress when I had touches of power work in there.

PM

CSA

Shoulder/Thoracic DROM/Mobility - 15min

+

A. Strict MU x2 + Kipping MU x2 + Rings Dip x4 + Rings Support x 10sec - 1 complex every 2min for 6 sets

B. CTB Pull-up - 20 sets of 5 UB reps for time (100 reps in UB sets of 5)

C1. Back to wall HS Hold w/ hands 18-20"" away from the wall - 5 x 30sec; rest 30sec

C2. Strict 5"" Deficit HSPU - 5 x 5; rest 30sec

C3. Hollow Rock - 5 x 45sec; rest 2-3min as needed

+

Shoulder/T-spine Mobility - 20min

Warm Up complete- developed a new t-spine/shoulder warm up that I been doing the last 3-4 days and it's really helping

A. Complete, no problems felt good

B. 6 min even.  I believe this is an all time PR.  I think I was in the 6's last time but not this fast.  Needs to be faster but still happy with it.

C1. Complete. felt strong actually

C2. Done.  Didn't feel great but got it done UB

C3. destroyed me.  1st set did 15 sec rocks + 30 sec hold, 45 sec hold, then the rest 45 sec hold alt every 5 sec tucking one leg to keep better position and low back in the ground.  This is an awful weakness. 

Glassman lied when he said OHS was best mobility and core exercise.  I'm good at OHS and yet have tight shoulders and weak core!

Video coming

Oct 15-17

AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Run - 40min @ EN2/EN3
+
Mobility - 20min

Complete, hart to get HR up above 155 or so, legs a little heavy

PM
A. Power Sntach x1 + Hang Power Snatch x1 - 5 sets of the complex (135-155# across)
B. OHS - 5 x 3.3; rest 10sec OH b/t clusters + 2:30 (mod-heavy across)
C. Snatch Pull - 5 x 1.1.1; rest 10sec + 2:30 (heavy across)
D. Bent Over Cuban Press @5131 - 4 x 8-10; rest 2min
E. Bar Hanging L-hold - accumulate 85sec of total time

A. 155# across, focused on catching w/ strong lockout
B. 205, 225, 235, 245, stopped.  I was thinking last week I stopped at 245 but I went back and looked and I only got to 225 last week.  That would explain why 235 and 245 felt heavy.  245 actually felt better than 235 but didn't want to risk missing 255.  Lowering down and getting it up is hardest part.
C. 205, 225, 245, 265, 265
D. 5#, weird feeling.  R arm is definitely tighter and "burns" more.  L arm feels good the whole way except a specific point in external rotation portion and it feels a touch weaker there but that's it.
E. 5 x 15 sec + 10 sec
Oct-16
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Row - 3 x 500m @ 2k pace -2; rest 2min
Rest 5min
x2 Rounds
+
Choice Cyclical - 10min @ En1

1:48.1, 1:47.9, 1:47.8
1:48.1, 1:47.9, 1:43.6
harder than last week
PM
CSA
+
A. Strict CTB x4 + CTB x6 + Bar Muscle-up x2 - 5 sets of the complex; rest as needed to complete UB
B. Wtd. Vest Strict Rings Dip x8 + Rings Support x15sec - 5 sets of the complex; rest as neeed (increase load from last week)
C. Strict HSPU w/ padding - 50-60 reps in UB sets of 5 NOT for time (I want to start building up volume of kick-up & down work in addition to the actual volume of repetitions)
D. Wall-facing Bent-knee 90/90 HS Hold - accumulate 150sec (focus on breathing mechanics)
*http://www.hybridperspective.com/2015/09/15/a-note-on-training-proper-breathing-during-handstands/ (drill 1/2 way down page)
+
CSR

A. Done felt really strong here.  First 3 sets done w/o even breaking rhythm from butterfly ctb to MU.  Last 2 sets had to reset swing b/w but still UB.
B. 25# got tough but all good
C. 12 x 5 UB in about 9 min, not rushing at all
D. Complete, 20-25 sec/set.
Oct-17
A. Split Jerk - 12 singles @ same load as last week; rest 90sec
A. Front Squat - 6 x 3; rest 3:30min (heavy across)
+
12-9-6
Deadlift @ 155#
Lateral Burpee over the bar
+
Rest 10min
12-9-6
Power Clean @ 115#
Lateral Burpee over the bar
+
Tuck-ups - accumulate 60 total reps not for time

A. 225, 225, 225(f), 225, 225, 230, 230, 230, 235(f)- called it.  Very frustrating.  I feel like my legs are slow and I don't split very much.  The few times I do hit it catching the bar locked out it's not stable and comes back down.  Have a better change of getting it when I have press out.  Feel like I just need to go back to basics and work on speed in the split and bigger split and then separately getting comfortable with bar OH.  It feels totally different than HS Holds to me.  Maybe push presses or jerks w/ pause in catch position or OH lunges or something but I don't feel like working heavy jerks is doing anything productive. It feels heavy and slow in every portion and sloppy so not good practice.

B. FSQ, 245, 275, 295, 305, 305, 305 **last set w/ belt.  That was TOUGH starting that much higher, made a big difference.
+
1:55
2:13
**probably 95%.  Hammies were burning good on DL and legs got pretty heavy on both.  Fran cough the rest of the day.  Felt good to move like that though.  Recovery was very fast after first one and pretty fast after second.

Oct 12-13th

Oct-12
AM
3min Row @ EN2
2min Mobility / Ido Portal Locomotion Routine
x6 Rounds (rotate modalities/drills each round)

Complete- kept row about 2:05/500m HR- 140-150
Liked doing the locomotion stuff.  Been working a little more of that in.  Mixed in some hanging here too
PM
CSA
+
A. Push Jerk - 6 x 2; rest 2min (build mod-heavy, TnG from shoulder)
B. Squat Clean x1 + Hang Squat Clean x1 + Front Squat x1 - 1 complex every 90sec for 10sets (4 light / 4 mod / 2 heavy)
C. DB 2-arm Bent-over Elbowing Row - 4 x 8-10; rest 2min (21x1 tempo or 31x1 tempo by feel)
+
4 Rounds
12 UB TTB
5 Wall-walks in pefect HB position, hold the top 2sec
+
CSR

A. 185, 205, 225, 235, 245, 255.  Felt strong on these.  Sometimes I wonder if I should push jerk instead of split.  I've hit more on split jerk for 1RM but not much more and push jerk is more consistent at 245-255 weight.  If I can get better mobility I think I'd be a much better Push Jerk person than Split.
B. 185, 185, 185, 205, 225, 225, 225, 225, 245, 255
C. 25#'s across
4 rounds- 14:24.  Shoulders and core
Oct-13
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
15 DL @ 185#
1k Row @ 30min pace -6sec
Rest 90sec
x3
+
15 Snatches @ 75#
1k Row @ 30min pace -6sec
Rest 90sec
x3
+
Choice Cyclical - 10min (ramp down nervous system)

4:30, 4:30, 4:30- HR ended at about 175BPM
rest 5 min
4:54
rest 2 min
5:05
rest 3 min
5:03
**last 2 my pace was about 2:00/500m on the Row.  Couldn't hold it.

I warmed up at home then rower went out so I had to drive to the gym and kind of warm up again.  Don't blame this though, this was just significantly harder than last weeks.  Hamstrings were burning on the rows after the dead lifts.  Then just felt gassed on the row after snatches.

You mentioned a re-feed meal w/ high carbs low fat.  Not sure if this has anything to do with it but my meal last night was higher in fat than usual and lower in carbs.  Like I said, may have just been doing the movements first instead of other way around.
PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Strict MU x2 + Kipping MU x2 + Rings Dip x4 + Rings Support x 10sec - 1 complex every 2min for 6 sets
B. K.CTB - 5 every 20sec for 10 sets; rest 5min x2 rounds
C. Hand-over-hand Sled Drag - 5 x 30sec; rest 2min (mod-heavy/heavy across, I want 30sec of pulling time, if you run out of rope walk it back out and continue withn the same repeat)
**if no rope yet,
D. Strict 2" Deficit HSPU - accumulate 20-25 reps NOT for time
E. Back-to-Wall HS Hold - accumualte 260sec in fewest sets possible
+
Postural Program

A. Done- finally got them all unbroken
B. Complete felt good.  Definitely tough, I was getting about 14 sec rest.  Second set actually felt a little better till the last 2-3 sets where were hard.  Good overall though
C. Down & Up lean away rope climbs, complete
D. 10/6/5/4.  Felt pretty strong on these, didn't rush but took about 2:20 or so
E. Completed.  Still broke it up a good bit but felt I went a little faster.  Not sure, I need to start timing these.  Regardless I did just "feel" stronger in this position today.

Oct 8-10 Training

Oct-8
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Run - 30min @ EN2/EN3
+
Mobility - 20min

Complete. first 16 min at about HR 149-150, 14 min back at about 160

PM
A. Power Sntach - 4 x 1.1.1; rest 20sec + 2min (135-155# by feel)
B. OHS - 5 x 3.3; rest 10sec OH b/t clusters + 2:30 (mod-heavy across)
C. 1-pause Snatch Pull - 6 x 2; rest 2:30 (heavy across)
D. Bent Over Cuban Press @5131 - 4 x 8-10; rest 2min
E. Bar Hanging L-hold - accumulate 75sec of total time

A. Done @ 155 across, worked on speed at the hips
B. 185, 195, 205, 215, 225
C. 225, 245, 255, 265, 275, 285
D. 5# BURNS
E. 10s till 70 sec
Oct-9
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Row - 3 x 500m @ 2k pace; rest 2min
Rest 5min
x2 Rounds
+
Choice Cyclical - 10min @ En1

1:49.0, 1:48.5, 1:48.5
1:48.8, 1:48.5, 1:46.5
PM
A. Strict Lean-away CTB Pull-up x5 + Bar Muscle-up x3 - 5 sets of the complex; rest as needed to complete UB
B1. Wtd. Vest Strict Rings Dip x5 + Rings Support x15sec - 5 sets of the complex; rest as neeed (increase load from last week)
B2. Wtd. Vest Uneven Rings Pull-up @21x1 - 5 x 5-6 reps ALT elevated hand ea round; rest as needed (increase load from last week)
C. Strict HSPU w/ padding - 40-50 reps in UB sets of 5 NOT for time (I want to start building up volume of kick-up & down work in addition to the actual volume of repetitions)
D. Wall-facing Bent-knee 90/90 HS Hold - accumulate 150sec (focus on breathing mechanics)
*http://www.hybridperspective.com/2015/09/15/a-note-on-training-proper-breathing-during-handstands/ (drill 1/2 way down page)

A. Complete. only thing that was tough was 1st BMU each round.
B1. 25#, hold got tough last 2 sets
B2. 25# felt good.
C. Complete.  Moved hands around a little and worked on getting closer to wall for better positioning and farther away for how I'll do them competing.
D. Complete, felt in core a lot
Oct-10
A. Split Jerk - 10 singles @ tough double from last week; rest 90sec
A. Front Squat - 5 x 4; rest 3:00min (heavy across)
+
10 TnG DL @ 135#
8 Hang Power Cleans @ 135#
6 BF Burpees
Rest 90sec
x5 sets
+
Tuck-ups - accumulate 60 total reps not for time

A. 245# was weight I was supposed to hit.  Hit 3 reps @ 245, missed 2 reps, then went to 225 for the last 5.  Very frustrating.  Think it could be fatigue from UB work on Friday?  Also, interested to start tracking HRV.  Seems like saturday is always a harder session at least for Jerks.
B. 225, 245, 275, 285, 295, will start at 275 next week for 3's
+
time in seconds- 47, 46, 45, 44, 38.  **video is of last set, didn't do cleans like that for the first 4 sets.
+
25, 15, 10, less rest than last week.

**Video is of todays session first then Thursdays work.  Sorry out of order

Oct 5 & 6

Oct-5
AM
Mobility - 20min
Row - 20min @ EN2
Mobility - 20min
Row - 20min @ EN2
Mobility - 20min

Only got 20 min of rowing in @ about 2:07/500m b/c time constraint.  Monday was crazy busy.  I got up at 4:15 to get this in.
Got 20-30 min of mobility in too.
PM
CSA
+
A. Split Jerk - build to tough single; rest as needed
B. Squat Clean x1 + Front Squat x3 - 5 sets of the complex; rest 3min (heavy across)
C. DB 1arm Elbowing Row - 4 x 10-12; rest 2min (21x1 tempo or 31x1 tempo by feel)
D. Supine Grip Bar Hanging L-sit Hold - accumulate 60sec total
E. Lying V-up - 4 x 15 UB; rest as needed
+
CSR

A. built to 275.  Felt better.  Started getting some press out at about 255.  I went 135, 155, 175, 195, 215, 235, 255, 265, 275.
B. Built to 275 again.  Hit this last week w/ just the 2 squats.  Felt good here.
C. 25#
D. 25 sec, 15, 10, 10
E. Done, little better
Oct-6
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
1k Row @ 30min pace -6
10 BBJ @ 24"
Rest 60sec
x3
+
1k Row @ 30min pace -6
15 Snatches @ 75#
Rest 60sec
x3
+
Choice Cyclical - 10min (ramp down nervous system)

4:55
4:50
4:50 (HR 172 at end)
+
(Rowing and snatches- yuck)
5:00 (8/7 on snatches, smooth and steady)
5:00 (6/5/4 on snatches, little faster pace)
4:46 (HR 182 at end) (Unbroken snatches)
**Shoulders wear out on snatches
This was very challenging but glad I made it through it.  Row pace started just under 2:06/500m for first few.  Ended around 2:07-2:08/500m
PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Strict MU x2 + Kipping MU x2 + Rings Dip x4 + Rings Support x 10sec - 1 complex every 2min for 6 sets
B. K.CTB - 5 every 25sec for 10 sets; rest 5min x2 rounds
C. Hand-over-hand Sled Drag - 5 x 30sec; rest 2min (mod-heavy/heavy across, I want 30sec of pulling time, if you run out of rope walk it back out and continue withn the same repeat)
D. Strict HSPU w/ padding - accumulate 20-25 total reps NOT for time
E. Wall HS Hold (not Wall-facing) - accumualte 260sec in fewest sets possible
+
Postural Program

DROM complete
A. Done.  Didn't have to break until the very last set and just for the support hold
B. Complete, no problems here.  Wasn't easy but never doubted making it.
C. Complete, 45# 70# 80# 80# 80#.  Good work but don't think it was ideal b/c not having a rope
D. 25 unbroken, 31 seconds.  Felt easy till about 21-22

E. 7 sets.  Tried to push a little faster as far as resting b/w sets. Did first set of 60 sec then every set after was decreasing in tie.