6/1/12

Friday - Snatch intense + Jerk intense + Back Squat with Chains + Throwing/GH Raises

A. Squat Snatch, build to 95% 1RM - go for a PR if it feels good, if not, do not attempt it

B. Split Jerk @ 85% 1RM, 2 reps x 5 sets, 3-4 min

D. Back Squat with Chains @ 20X1, 2-3 reps x 3 sets, 4-5 min - 3 ball busting sets

E1. Overhead Med Ball Toss, 5 max effort reps x 5 sets, 10 sec

E2. GH Raises @ 30X0, 6-8 reps x 5 sets, 3 min - hands on head, add DB if possible

A. built up to 215 felt good, tried 225 twice couldn't stick it.  Felt heavy off the ground
B. @ 240.  Felt strong
D. 315, 325 (2), 335 (2) + chains.  HEAVY!
E1/2. First 3 sets w/ 10# weight for 8 reps, last 2 with no weight b/c it started getting sloppy.  Feeling better

5/30/12

Wednesday - AM - MAP single, Noon - Z1 Row

AM

5 sets @ moderate effort:

1 minute Run

30 sec recovery

1 minute Wall Balls - 20# to 9 ft

30 sec recovery

1 minute Box Jumps - 24" - step down

30 sec recovery

Run- about 200m/set.  Maybe a bit more, felt pretty good.  Same distance every set
Wall Balls- 33/set.  Legs and breathing fine, shoulders got fatigued on last 2 sets
BJ- 21-21/set.  Just felt heavy on these, breathing was ok.

Noon

Row 30 minutes @ 50% effort

5/29/12

Tuesday - AM - LP1/LP2, Noon - Z1 Run

AM

5 x Row 30 sec ALL OUT, Rest 3 min (add 30 sec to rest each set)

Meters- 169, 169, 169, 170, 171

+

10-15 min rest

+

5 x @ 95%: 15 Thrusters - 95lb/20 sec Airdyne, Rest 5 min (add 30 sec to rest each set)

All thrusters 26 seconds, All 9 Cal on the AD
Didn't have much pop on the thrusters or the AD.  Not sure if it's the strength work before this day or just not being in shape for this but the lactate stuff hasn't felt good since regionals.  I could only get the row down to about 1:25.  My PR 500m is 1:31 and I'd like to get that down under 1:30 but not going to happen if I can only get down to 1:25 on all out efforts.  
Onward

Noon

Run 30 minutes @ 50% effort

Complete followed by 10 min in cold bath

5/28/12

Monday - Snatch tech + Jerk tech + DL Speed + KBS heavy + Prowler Sprint

A. Snatch Balance @ 155lb, 3 perfect reps x 5 sets, 2 min - pause 1 sec in bottom of Squat each rep

B. Power Clean. Push Jerk. Split Jerk, 1.1.1 x 7 sets, 1 min - start @ 155lb, add 5 lbs per set, each rep done perfectly, no rushing reps

D. DL @ 13X1, 3 reps @ 65% RM x 6 sets, 1 min

E. KBS - 40kg, 15 reps x 5 sets, 2 min

F. Prowler Push @ 115lb, 25 sec all out x 5 sets, 4 min

A. felt good 
B. Felt fast and efficient, especially on the jerks
D. @ 280 felt a bit heavy but still good
E. Grip on last two sets was a struggle, other than that, all good
F. Felt heavy, didn't have much drive but moved it the same distance every time and recovered fast

5/26/12

Saturday - AM - MAP Multi, Noon - MAP Running

AM

10 sets @ high/consistent effort:

10 KBS - 32kg

10 Burpees

30 sec b/t sets

14:27 total time, felt a little sluggish.  Breathing was not really the problem although it was high. 

Noon

5 x 3 min Run @ 80% effort/Walk 1 min recovery

Complete, felt good.  

5/24/12

Friday - Snatch intense + Jerk intense + Back Squat with Chains + Throwing/GH Raises

A. Split Jerk, 1 rep @ 95% 2RM from last week x 7 sets, 2 min

B. Power Snatch @ 90% 1RM, 1 rep x 5 sets, 1:30 min

C. Squat Snatch @ 85% RM, 1 rep x 5 sets, 1:30 min

D. Back Squat with Chains @ 20X1, 3-5 reps x 5 sets, 4-5 min

E1. Lateral Med Ball Toss, 3 max effort reps per side x 5 sets, 1 min (alternate sides each rep, use 20lb ball, twist and chuck it)

E2. GH Raises @ 30X0, 6-8 reps x 5 sets, 2 min - hands on head, add DB if possible

Had to get it in today b/c I'm going out of town tom.

A. @ 245 felt really good

B. @ 185 felt strong but was catching it fairly low, just above parallel

C. @ 190 felt solid

- no fails on B or C so I was pleased with that.

D. 275, 285, 295, 305 (3), 310 (3).  Felt pretty strong here

E1/2. Med ball toss a bit awkward but fun. GH Raises ugh... 8 reps on all sets, first 2 sets held 10# DB, unweighted after that.  Still very painful.  As much as I hate these I like staying consistent with them being in the program.  Obviously it's a weakness.

I really enjoy this training day.

5/23/12

Wednesday - AM - MAP single, Noon - Z1 Row

AM

Everything @ high aerobic effort:

4 x 1 min Wall Balls - 20# to 10 ft/1 min recovery

+

5 min rest

+

4 x 1 min KBS - 24kg/1 min recovery

+

5 min rest

+

100 Box Jumps for time - 30" step down every rep

Wall Ball- 32/set felt good, breathing was great.  Shoulders were pretty fatigued on last 2 sets
KBS- 27, 26, 27, 28- breathing was fine throughout.  Grip was a major limiter the last 2 sets.  Could tell it was going to be an issue on the first set and it definitely was.  Could have probably done 30-32 if I wasn't worried that moving faster make cause me to send the KB flying through the window.
Box Jumps- 6:31.  Step down is Killer!  I was @ 1:30 w/ 25 done so I slowed down to about 1:40 pace/25 (not on purpose just happened).  Breathing was definitely heavy but not out of control

Noon

Row 30 minutes @ 50% effort

5/22/12

Tuesday - AM - LP1/LP2, Noon - Z1 Run

AM

5 x Airdyne 30 sec @ 97%, Walk 5 min

+

5 x Row 300m @ 95-97%, Walk 6 min

Noon

Run 30 minutes @ 50% effort

A.M.
Airdyne Cals- 22, 21, 22, 21, 21
Row Seconds- 57, 58, 59, 59, called it


Tried to hold 1:31 pace on the first row and gassed about 100m left.  Dropped quickly to about 1:40 pace.  Held about 1:36-8 the rest of them but felt awful.  Had no composure on the rower and was holding it down during my rest times.  I wasn't that winded or even that lactic.  Just had nothing there.  Not sure if it was from yesterday or what but I had absolutely no drive from the legs.  That's why I called it.  I didn't feel like I was getting the response desired here so I cut it 1 set short.


Run felt good, no music and about 2:45 in the afternoon here and it's starting to get hot here. Ran the same path as 2 weeks about for the 20 min run and had the same pace as I did then but for 30 min.

5/21/12

Week 3

Monday - Snatch tech + Jerk tech + DL Speed + KBS heavy + Prowler Sprint

A. Tall Squat Snatch, build to tough single

B. Push Jerk @ 55% Split Jerk RM, 3 perfect reps x 3 sets, 1 min

C. Split Jerk @ 80% RM, 1 perfect rep x 5 sets, 1:30 min

D. DL @ 13X1, 3 reps @ 60% RM x 8 sets, 1 min

E. KBS - 40kg, 12 reps x 6 sets, 1:30 min

F. Prowler Push @ 125lb, 18 sec all out x 5 sets, 2:30 min

A. 125, didn't feel as good as last week.  Felt like if I could do it once I could do it 3x
B. @ 155 felt great
C. @ 225 felt great
D. @ 260 felt fast
E. done
F. done- felt better than last week but not sure if it was me improving or actually not being able to go ALL OUT.  Hopefully the first one.

5/18/12

Saturday - AM - MAP Multi, Noon - MAP Running

AM

5 sets @ high aerobic effort:

15 SDLHP - 65lb

15 Bar Facing Burpees

15 Box Jumps - 30" - step down

1:30 min b/t sets

+

5 sets @ high aerobic effort:

15 Ring Dips

15 Russian KBS - 32kg

30 Walking Lunges

1:30 min b/t sets

Noon

10 x Run 400m @ 80% effort/Walk 100m

A.M. times
2:00
2:08
2:07
2:09
2:11
1:18
1:22
1:18
1:19
1:18
First 5 sets were tough, didn't get much of a warm up.  Breathing was high but recovery was good.
Second 5 sets wasn't bad.  Lunges got a little tougher than I would have liked but other than that it was good.


P.M. Runs were awful.  Only rested about 2 hours.  Going to start resting at least 4 hours on these.
Times ranged from 1:35 to 1:45.  Did rounds 7 & 8 in 1:45/46 so I called it after 8.  It was noon and about 90 degrees outside.  Frustrated though b/c I was actually looking forward to these after last week.

5/17/12

Friday - Snatch intense + Jerk intense + Back Squat with Chains + Throwing/GH Raises

A. Squat Snatch Cluster, 3 x 3 sets, 3 min - 80% RM - 2-3 sec b/t reps

B. Squat Snatch, 1 rep per min for 10 mins - start @ 80% RM and end near 95% RM

C. Split Jerk, build to a 2 RM

D. Back Squat with Chains @ 20X1, 4-6 reps x 4 sets, 4-5 min

E1. Max Effort Overhead Toss with 12-20 lb object, 4 max effort tosses x 5 sets, 10 sec

E2. GH Raises @ 30X0, 8-10 reps x 5 sets, 2 min - hands on head, add DB if possible

A. @ 185.  Supposed to be 175 but didn't realize it till after my first set so I just left it.  Felt great!
B. 185 (3 reps), 195 (3 reps), 205 (got 3 reps but had 2 fails mixed in), 210 (1 rep)
felt strong, shoulders were just a little unstable.
C. worked up to 255.  245 felt great, 255 didn't feel good but I got it.
D. 265, 285, 295 (5), 305 (4) felt strong here.  Came up on my toes on first rep of last set but recovered and felt strong.  
E1/2. Complete- Added 10lbs DB to first set of GH raises for 10 reps.  No weight for the rest of the sets and got 8, 10, 9, 8 on last 4 sets.  These still hurt really bad!  


I really enjoy this day.  Feel like it's really getting my weakness of speed, CP Battery w/ snatch, Jumping/throwing, and hamstrings.

5/16/12

Wednesday - AM - MAP single, Noon - Z1 Row

AM

Everything @ high aerobic effort:

5 x 1 min Box Jump Burpees - 24"/1 min Walk recovery

+

5 x Row 1 min/1 min Row recovery

+

5 x 1 min Box Jumps - 24" - fast step down/1 min Walk recovery

Noon

Row 25 minutes @ 50% effort

Burpee Box Jumps- 14, 14, 13, 14, 15
Row- Pace- 1:55 for 3 sets, 1:53, 1:50 last set
Box Jumps- 27/set


Legs felt heavy from the start.  Breathing felt really good throughout.  Probably could have held 1:50 on row for all 5 sets b/c my legs didn't feel has heavy and burning as much on that as the box jump and burpees.  Felt good


Played a round of golf so may or may not do the row later.  We'll see how the legs feel.

5/15/12

Tuesday - AM - LP1/LP2, Noon - Z1 Run

AM

5 x Row Sprint 30 sec ALL OUT, 3 min b/t sets

+

5 sets ALL OUT: 25 sec Burpees/25 sec Airdyne, 6 min b/t sets

Noon

Run 25 minutes @ 50% effort

A.M.

Meters on Row- 174, 174, 173, 172, 170

Burpees/Cal- 14/14, 15/14, 15/14, 15/13, 15/12

Felt pretty good here.  Not a lot of lactate just started running out of steam.

About to do run.

5/13/12

Week 2

Monday - Snatch tech + Jerk tech + DL Speed + KBS heavy + Prowler Sprint

A. Tall Squat Snatch, build to tough triple - remember, no jumping allowed, just arm pull and drop

B. Push Jerk @ 50% Split Jerk, 3 perfect reps x 3 sets, 1 min - focus on speed under bar with locked elbows

C. Split Jerk @ 75% RM, 1 perfect rep x 5 sets, 1:30 min

D. DL @ 13X1, 3 reps @ 55% RM x 8 sets, 1 min

E. KBS - 40kg, 10 reps x 7 sets, 1:15 min

F. Prowler Push @ 125lb, 15 sec all out x 5 sets, 2:00 min

A. 45, 65, 85, 95, 105, 115 felt good.  Awkward at first but I liked it.  My landing position has been bad off lately and this really helped quickly
B. Complete @ 140
C. Complete @ 210
D. Complete @ 235
E. Complete- felt good
F. Complete- hurt way worse than last week!

5/12/12

Saturday - AM - MAP Multi, Noon - MAP Running

AM

5 sets @ high aerobic effort:

3 Muscle-ups

20 Walking Lunges

35 Double Unders

1 min b/t sets

+

7 sets @ high aerobic effort:

10 Wall Balls - 20#

10 KBS - 24kg

10 Push-ups

10 cals Airdyne

1 min b/t sets

Noon

10 x Run 400m @ 80% effort/Walk 200m

AM
5 sets
All sets under 55 seconds


7 sets
1:20
1:23
1:27
1:21
1:22
1:21
1:20
All felt good, slower sets were just lack of focus on the AD.


Noon
Only 8 runs complete b/c it was poring rain.  Cut the rest to just 60 sec for the last 4 sets b/c of rain.  Actually felt great though.  All around 1:30 or less


Video link from the week
https://vimeo.com/42045367

5/10/12

Friday - Snatch intense + Jerk intense + Back Squat with Chains + Throwing/GH Raises

A. Power Snatch Cluster, 1.1.1 x 4 sets, 3-4 min

B. Push Jerk. Split Jerk, 1.1 x 4 sets, 3-4 min

C. Back Squat with Chains @ 20X1, 6-8 reps x 3 sets, 4-5 min

D1. Max Effort Overhead Toss with 12-20 lb object, 3 max effort tosses x 5 sets, 10 sec

D2. GH Raises @ 30X0, 6-9 reps x 5 sets, 2 min - hands on head

A. 185, 195, 195 (2), 185- didn't feel great, probably started a little heavy.
B. 215, 235, 245, 250- felt pretty solid, especially the split jerk
C. 250, 260, 270 + about 60lbs chains 8 reps each set.  Felt heavy, these hurt.
D1./D2. Complete- 9 reps/set on GH raises extremely painful! Need to stick with the consistent work on these.


Overall felt good, started a little heavy on the snatches but everything else felt good.  I really enjoy this day as I like doing stuff that I really feel like is going to help.  And I feel like all of this training is going to really help me.


Video's to come of some of the snatches/jerks/back squats

5/9/12

Wednesday - AM - MAP single, Noon - Z1 Row

AM

7 sets @ moderate effort:

30 sec Wall Balls - 20#

30 sec recovery

30 sec Box Jumps - 24" - step down

30 sec recovery

30 sec Airdyne

30 sec recovery

16 wall ball/set
15 Box Jumps/set
Air Dyne @ 70RPM/set
Breathing felt good, felt just fatigued kinda from the get go.  Haven't been sleeping great and allergies have been bothering me some.  Going to play with some nutrition things to work on that.

Noon

Row 20 minutes @ 50% effort

5/8/12

Tuesday - AM - LP1/LP2, Noon - Z1 Run

AM

5 x Row Sprint 25 sec ALL OUT, 3 min b/t sets

+

5 sets ALL OUT: 10 Thrusters @ 105lb/10 Chest to Bar Chin-ups/10 Burpees, 5 min b.t sets (under 55 sec per set)

Row meters- 144, 144, 143, 143, 143
LP2 sets- 50, 50, 51, 49, 49- this was pretty painful.  Not much lactate build up but 0-45 sec after finishing was a little light headed and very heavy breathing.  Obviously recovered enough to maintain pace.


Completed the run, felt good breathing was easy.

Noon

Run 20 minutes @ 50% effort

5/7/12

Back at it!  Day 1 of off-season training!

Monday - Snatch tech + Jerk tech + DL Speed + KBS heavy + Prowler Sprint

A. Snatch @ 66% RM, 1 rep every min x 7 mins

B. Split Jerk @ 66% RM, 1 rep every min x 7 mins - get under the bar/lower in the lunge position

C. DL @ 13X1, 3 reps @ 50% RM x 8 sets, 1 min

D. KBS - 40kg, 7 reps x 7 sets, 1 min

E. Prowler Push @ 125lb, 10 sec all out x 5 sets, 1:30 min

A. All @ 145, focused on staying back on heels on the pull and finishing the pull
B. All @ 185, felt better each set.
C. @ 215- felt very light and fast
D. same as above, I'm ready for the 97 pounder!
E. Felt good.