Tuesday, September 29, 2015

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

Wednesday, September 23, 2015

Through sept 23

Sep-21
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Row - 10min building from EN2 -> EN3
Rest - 3min
Run - 10min building from EN2 -> EN3
Rest 3min
AB - 10min building from EN2 -> EN3
+
Mobility - 20min

Row 2:10-3 min, 2:05- 3 min, 1:58-2min, 1:55-2minRun - 10min/mile 2 min, 9 min/mi 5 min, 8:30sih remaining
Air bike- 50rpm up to 60 increasing like the row
PM
CSA
+
A. Jerk Dip Squat x2 + Split Jerk x1 - 6 sets of the complex; rest 2min (mod load, reinforce driving bar UP not forward) 
B. Squat Clean - 3 x 1.1.1.1; rest 20sec + 2min (255# across)
C. Deficit Clean Pull (2") - 4 x 2; rest 3min 90% of tough single from Sep-14 across
D. DB 1arm Elbowing Row - 4 x 8-10; rest 2min (21x1 tempo or 31x1 tempo by feel)
E. Strict TTB w/ band behind back - 4 x 12; rest as needed
*try to set this up like a stall bar
+
CSR    
Jerk- built 265. Felt pretty solid today
Cleans felt good and heavy
Pulls at 275 felt good
Rows 25#, R arm bit harder 

Sep-22

AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
1k Row @ 30min pace -3
18 Burpees
Rest 60sec
x3
+
1k Row @ 30min pace -3
24 Airsquats
Rest 60sec
x3
+
Choice Cyclical - 10min (rap down nervous system)
5:05,5:05,5:03,4:40,4:40,4:34 good push

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 30sec for 10 sets; rest 5min x2 rounds
*will repeat this level of progression until you report these as 'easy'
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. Wall HS Hold (not Wall-facing) - 4 x 60sec; rest as needed to complete UB
E. Wall Tripod Headstand - 4 x 40sec; rest as needed to complete (use matting/padding under head to reduce disc loading)
MU complex- 3 sets on 2 min mark- first 2 all unbroken then broke 3rd. Last 3 I had to do strict break Kipping break then dips. Support was hard to even hold 10 sec at end
CTB felt solid this week. Much better 
Strict pull ups wee tough but completed
HS holds very tough. Didn't make 60 sec in set 3 or 4 even resting like 3 min. Frustrating 
Head stands were fine

+
Postural Program    

Sep-23
AM
DROM - 10-15min
+
Row/AB/Run - 40min @ EN2 (mix by feel)
+
Mobility - 20min

PM
CSA
+
A. Hang Squat Clean x2 + Front Squat x3 - build to tough complex; rest as needed
B. Banded Speed DL - 5 x 2-3; rest 3min (tough across)
C. Bnk Snatch Push Press x2 + Snatch Balance x2 - 5 moderate sets of the complex; rest as needed
*same load as last week, just continue to focus on driving under bar, perform 4-5 build-up sets here to pattern this movement
D. Bar Hanging L Hold - 5 x AMSAP (in active shoulder); rest as needed
+
CSR    

Clean complex up to 245. My right foot doesn't leave the ground on cleans. I'll send video later, updating from phone.
Deads 285,305,325,345,355
Snatch balance complex. Better this week building slower. Have video of that too

AM session was good.

Saturday, September 19, 2015

Training up to 9-20

AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
**on treadmill
Run - 60sec @ 5k pace (fastest mile pace from Sat)
Rest - 30sec
x6 rounds
Rest/Mobility - 3min
x2 sets
+
Mobility - 15min
Done @ 7:13/mile pace.  Felt great.  TM shut off in middle of 4th round first set so ended up doing 7.  felt good so did 7 on second set too.

PM
CSA
+
A. Jerk Dip Squat x2 + Split Jerk x1 - 6 sets of the complex; rest 2min (mod load, reinforce driving bar UP not forward)
B. Squat Clean - 3 x 1.1.1; rest 20sec + 2min (75-85% by feel)
C. Deficit Clean Pull (2") - build to tough single; rest 3min
D. BB Pendlay Row - 5 x 5; rest 2min (mod load, focus on scap retraction, NO body-english)
E. Strict TTB w/ band behind back - 4 x 12; rest as needed
*try to set this up like a stall bar
+
CSR

A. Up to 235.  Didn't feel great
B. Up to 255, felt pretty solid here
C. 305 was SLOW
D. Done @ 155, felt very tough at the top
Sep-15
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
800m Run @ 5k pace + 20sec
15 Burpees
Rest 60sec
x3
+
800m Run @ 5k pace + 20sec
20 Airsquats
Rest 60sec
x3

All good, kept pace @ 7:43/mile.  Lot of sweat


PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Rings Muslce-ups - 10min progressions working into an AMRAP-3 (minus-3) UB set
B. K.CTB - 5 every 30sec for 10 sets; rest 5min x2 rounds
C. Uneven Rings Pull-up (set one ring 6-8" higher than other) @21x1 - 6 x 4-6 reps ALT elevated hand ea round; rest as needed to complete at tempo & UB
D. Wall HS Hold (not Wall-facing) - 4 x 60sec; rest as needed to complete UB
E. Wall Tripod Headstand - 4 x 40sec; rest as needed to complete (use matting/padding under head to reduce disc loading)
+
Postural Program

A. Done, biggest set was 10.  Max pre-injury was 20.  Dip got harder than usual
B. Complete, this was Much harder today than 4 reps the past weeks. Not sure why I guess the high rep MU's
C. Done, felt good. 6 reps/set
D. Done
E. Didn't get to b/c of time
Sep-16
Rest

Sep-17
AM
DROM - 10-15min
+
Run - 30-40min @ EN2
+
Mobility - 20min

Done, 32 min.  Took a min to get my rhythm b/c I've had a cough.  Overall felt good though

PM
CSA
+
A. Squat Clean x1 + Hang Squat Clean x1 - 6 sets of the complex; rest 2:30 (tough across)
B. Snatch Pull - 5 x 2; rest 3min (85-90% of heavy single from last week across)
C. Bnk Snatch Push Press x2 + Snatch Balance x2 - 5 moderate sets of the complex; rest as needed
D. Bar Hanging L Hold - 5 x AMSAP (in active shoulder); rest as needed
+
CSR

A. up to 255
B. 235 x 3, 245 x 2, felt great
C. Up to 205.  You saw video.  Should I stay lighter on these and work on speed?  This looked more like a heaving snatch balance.
D. Done, was getting less than 10 sec before left shoulder failed so last 3 sets I did max L into max hollow body active hang
Sep-18 **Travel
AM
Rest

PM
10min General Warm-up
+
Row - 5 x 100m @ maxmail effort; rest 2-3min (complete recovery)
+
Row - 3 x 500m @ 30min TT pace -2sec; rest 40sec
Rest - 2min (active)
x2 Rounds
*open up on your last 500m repeat and see what you can hit here
+
Postural Program

16.7 on all except 4th was 16.6... 1:23/500m **hit 1:19/500m every time.  may have hit 1:18 once
+
1:59.1
1:59.4
1:59.5
1:59.5
1:59.6
1:40.1
Sep-19
AM
CSA
+
A. BB Split Jerk (rack) - 6 singles @ 85% of heavy single from Sep-19; rest as needed
B. Rings Muscle-up - 30 reps for time; rest to complete recovery before 'C'
C. Wtd. Vest Uneven Rings Pull-up (set one ring 6-8" higher than other) @21x1 - 6 x 3-4 reps ALT elevated hand ea round; rest as needed to complete at tempo & UB
D1. Wtd. Vest Wall-facing HS Hold - 5 x 40sec; rest 30sec (20#)
D2. Headstand Tripod - 5 x 15sec; rest 30sec
D3. DB 1arm Elbowing Row - 5 x 10 ea arm; rest 60sec
E. Seated Pike Tucks - 4 x 15; rest 90sec
*https://www.youtube.com/watch?v=sBhQxMfpuJU
+
CSR

A. Done @ 215.  Felt solid.  Focus on jumping front foot forward more and back foot not as much and knee more bent.  Felt better
B. 2:55.  4/3/3/4/3/3/3/2/2. Not far off my PR.  My repeatability seems pretty good but again dip gave out more than usual.  I think my pulling is back to strength but pressing not so much
C. Done w/ 25# vest. Felt good
D1,2,3. 3 sets done b/c of time, going to do the rest tomorrow 
Sep-20
Rest

Saturday, September 12, 2015

Sept 11-12, Training

Sep-11
AM
10min General Warm-up
+
Row -5 x 100m @ maxmail effort; rest 2-3min (complete recovery)
+
Row - 6 x 250m @ 30min TT pace -4sec; rest 20sec
Rest - 2min (active)
x2 Rounds
+
Postural Program

Done- Row sprints, fastest was 1:19 (home rower)
+
250's @ 1:58/500m pace.  Felt good all the was through, last one @ 1:49/500m.
PM
Choice Cyclical - 30min @ EN1
Mobility - 60min
Done, only 10 min cyclical but mobility done. + Chiro

Sep-12
5k TT
23:20- 7:43, 7:44, 7:19 miles.  Could have held sub 7:30 the entire race just mis paced.  was decently hilly too so happy with it.  Felt good whole time.

AM
CSA
+
A. BB Split Jerk (blocks) - build to tough single; rest as needed
B. Rings Muscle-up - 15min tech/mechanics work, non fatiguing
C. Wtd. Vest Strict CTB Pull-up - 8 sets of 3 UB reps NOT for time (10#)
D1. Wtd. Vest Wall-facing HS Hold - 5 x 40sec; rest 30sec (20#)
D2. Headstand Tripod - 5 x 10sec; rest 60sec
E. Seated Pike Tucks - 4 x 15; rest 90sec
*https://www.youtube.com/watch?v=sBhQxMfpuJU
+
CSR

A. built to 265.  Video shows, 225, 245, 265. Just slow short split.  Always been an issue
B. Did tap swings then a couple sets of 3 kipping and 2 strict alternating.  All video'd.  Have some pics I'll send you too if you want but I just freeze framed the video's.  You can see side to side difference pretty good and I can feel it.  Feel like I'm swings crooked and you can see it both in MU's and Tap Swings.
C. Done on the minute w/ 25# vest. felt fine but again can feel side to side difference
D1. Done, first two sets w/ 25# vest, next 3 w/o vest
D2. Done no problem
E. done
+
Trap-3 raises, 2 x 15 @ 8#'s
+
CSR.


Thursday, September 10, 2015

Sept 10 Training

AM
General warm-up - 10min
Specific Prep / DROM - 15min
+
Tempo Run - 3 x 1k @ race pace; rest 3min
+
Run - 10min @ EN2
Walk - 10min @ EN1

Runs felt pretty good this morning.  4:44, 4:27, 4:26.  Race is saturday morning 

PM
CSA
+
A. Squat Clean x1 + Hang Squat Clean x1 - 6 sets of the complex; rest 2:30 (tough across)
B. Snatch Pull - 2,2,2,1,1; rest 3min (build to tough single)
C. Bnk Snatch Push Press x2 + Overhead Squat @32X1 x2 - 5 moderate sets of the complex; rest as needed
D. Bar Hanging L Hold - 5 x AMSAP (in active shoulder); rest as needed
+
CSR

A. 185, 205, 225, 245, 245, 255.. felt a little off.  Video's below, was catching it back on my heels on every set till 255, not sure why, never done that.  You can kinda see it in the first clean in the video.  Always from the floor, not the hang.
B. 225, 245, 255, 265, 275.  Felt pretty solid here.  Speed felt good for how heavy I got.  I didn't want to go too heavy where speed slowed down.
C. 135, 185--->  Looks more balanced in video for sure.  You can see L upper trap is a little bigger and R lower trap is a little bigger.
D. Felt pretty good here. The set I video'd was definitely the worst, felt left shoulder give which is why I dropped.  Look really uneven in video.  Did last set supinated and it felt great.



Wednesday, September 9, 2015

September 8 Training

AM
10min General Warm-up
+
Row - 4 x 150m @ 2k pace minus-8; rest 60sec
+
1k Row @ 30min TT Pace plus+4
15 UB wallball
10 Burpees
Rest 60sec
x3
+
1k Row @ 30min TT Pace plus+4
15 KB Swings @ 2p (hybrid Russain/American)
10 Burpees
Rest 60sec
x2
+
10-15min Choice Cyclical Flush

4 sprints @ 1:42/500m
+
5:25, 5:25, 5:22
+
5:27, 5:22
**everything felt good, KB Swings were tough on the grip I think just b/w sweaty
**shoulders were burning pretty good the whole time and felt I didn't have good push up on the burpees
PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Bar Muscle-up - 3 on the min for 10min
B. K.CTB - 3-4 every 30sec for 12 sets; rest 5min x2 rounds
C. Wall HS Hold (not Wall-facing) - 4 x 60-90sec; rest as needed to complete UB
D. Wall Tripod Headstand - 4 x 25-35sec; rest as needed to complete (use matting/padding under head to reduce disc loading)
+
Postural Program

Good dynamic warm up
A. BMU's- done no problems
B. Done, 4 reps/set w/ no problems both rounds.  Felt a little more solid in the bottom but I find it's a fine line b/w not letting left shoulder completely relax and keeping too much tension in my elbows
C. 60 sec/side w/ stretching in between, 2-3 min rest b/w and BARELY made it on the last one, more like 57 sec
D. Complete, 35 sec/set.  Good practice, kicked up to HS then lowered down and this helped get position better, then pressed out of the HS at end of each 35 sec just for good measure.

Lots of mobility today on rest day.