A. Squat Clean + Front Squat- build to 245
+
3 sets; rest 3 min
10 Dead Lift, 245
AMRAP Strict HSPU
DL just felt slow, HSPU- 25, 20, 15.  Didn't want to really burn out so didn't really go to max
+
3 sets
10 Toes to Bar
10 Reverse Hypers
Good little finish.  Reverse Hyper I did 60, 80, 100lbs
Starting to slow down in prep for this weekend

10/22/12

For time:
Run 400m w/ 20lb ball
Row 350m
30 Burpees on plate
Run 400m w/ 20lb ball
100 Double Unders
Row 350m

10:43- lung burner.  Need this to be sub 10 min

10/19/12

A. Squat Clean- 2 reps @ 90% of wednesdays max for 10 min
@ 245- squat was heavy but completed

B. Push Jerk- 2 reps/min for 10 min
185, 205, 225, 225, 225
+
2 sets; rest 5 min
2 min of work
50m sled pull
5 Power Cleans, 135
10 HR PushUps
2 rounds
1 round + PC

Sled pulls were awful!

Finished w/ a mile cool down run

10/17/12

Biloxi Blues Prep

Part 1

Clean + 2 Front Squat Ladder on minute

Start @ 205 and build 10lbs/min until failure

went to 265 and failed.  didn't want to squat clean it b/c my quads are still sore from the weekend.  I hope to get 275 or so next weekend

rest 5 min

Part 2

5 Shoulder to OH, 135

10 Burpees on plate

15 KBS, 53lbs

10 StO, 135

20 Burpees on plate

30 KBS, 53lbs

15 StO, 135

30 Burpees on plate

45 KBS, 53lbs

Took this @ about 90% and finished just at 11 min.  Unbroken on everything but the KBS.  Plan to push a little harder on the last set of KBS on competition day.

10/16/12

A. Snatch- 3, 3, 2, 1; rest 2-3 min
165, 165, 185, 205- felt good, just wanted to feel a heavy snatch and move on.  
+
3 sets; 2 min work/1 min rest
5 HSPU
5 Toes to Bar
5 Ring Dips
4 rounds, 3 rounds, 2 + 5
Shoulders were smoked, obviously
+
4 sets; rest 2-3 min
Snatch Grip Romanian Dead Lift  @4011; 5 reps
185, 235, 255, 255
I liked these, major focus on my weakness

2-3 hours rest

3 sets; rest 3 min
Run 400m
50 Double Unders
25 GH Sit Ups
Time:
3:01
3:06
3:18
Runs stayed pretty much the same maybe slowed a bit on the last one but most of the slowing down was in the GH Sit Ups

Enjoyed today although it was a random assortment of stuff and kinda mixed and match CP/Aerobic work b/c of training times/partners.  Good to relax a bit a just do what felt good.

OPTathlon

Event 1
1RM Clean & Jerk
285- PR, I've hit 285 clean alone and jerk alone but never together so, pleased with this

Event 2
Standing Triple Jump
22'9" short, not a good jumper

Event 3
500m Row; rest 90 sec in straps; 500m row
1:36/1:41- not very good.  I have not been training Lactate Endurance very much AT ALL in the last 6 months so this really took a lot out of me.

Event 4
8 min AMRAP
8 Thrusters, 115#
8 CTB Pull Ups
8 Burpees over Bar
5 rounds even.  Wanted closer to 6.  See the above comments, I think that played a part.  Would like to redo this and get 6+

Event 5
Granny Toss for distance w/ 16lb ball
31"- is what it is, need to work on hip extension

Event 6
3k Run
15:26- awful.  Cramped up after like 2 & 1/2 laps and it was a miserable finish.  Really frustrating b/c I really wanted to get a good test for this b/c I know it's a weakness.

Time to reevaluate, go to the drawing board and look at training, goals, program design, etc.  Almost time to start really getting ready for the CF season.  

I've decided to stop getting coaching from Mike FitzGerald, he is a tremendous coach and I have learned a ton from him working with me over the last year and made great gain's.  I would recommend him to anyone.  I'm going to take a couple weeks/month off and do my own work to experiment a bit and then get with a new coach.  Mainly for learning purposes as I want to continue to grow as a coach.

Takes from this weekend.  Never let too much ride on competition, it does NOT define me and I will continue to improve.  Onward to the next event!

Prep Week for OPTathlon

Monday

A. Snatch, build to an easy single

B. Clean and Jerk, build to 225lb for a single

C. Split Jerk, 2 reps @ 205lb x 5 sets, 2 min

D. 2 sets @ sustainable effort:

8 Thrusters @ 115lb

8 Bar Facing Burpees

8 C2B Chin-ups

8 Thrusters @ 115lb

8 Bar Facing Burpees

8 C2B Chin-ups

Rest same as work time

A. 205 felt easy and fast
B. Felt Sharp
C. Adjusted some things after first set and felt a lot better, stayed back on heels more in the dip.
D. 2:08 for both sets, legs felt real heavy on the second set of thrusters.  Almost felt like lactate sessions, not sure if that's b/c of coming off sickness or what. 

Tuesday

OH Med Ball Toss, 1 max effort every 30 sec for 5 minutes

+

Standing Triple Jump, 1 max effort x 5 sets, 1 min

+

Row 500m @ projected 500m pace in OPTathalon x 1 set

+

10 min walk

+

Run 1.5k @ projected 3k pace

OH Toss- complete
Triple Jump- complete
500m @ 1:33- got very lactic, going to go after it sunday but we'll see.
1.5k in about 7:10, I think I can push the pace a little harder on the day of

Wednesday - off

Thursday

A. Clean and Jerk, 1 rep @ 205lb x 5 sets, 2 min

B. Snatch Balance, build to an EZ single

C. 5 sets ALL OUT:

5 Thrusters @ 115lb

5 Bar Facing Burpees

5 C2B Chin-ups

Rest 2 min b/t

D. 10 x 20 sec Row @ projected 500m pace in OPTathalon/60 sec rest

Friday

15 min Run @ 50%

+

20-30 min mobility/stretching

Sat - off

Sun - OPTathalon

10/1-3/12

Week 3

Monday

A. Clean and Split Jerk, build to 85% RM for a single

B. Power Snatch Cluster, 1.1 @ 185lb x 3 sets, 2 min

C. Push Press @ 11X1, 3-2-1, 3 min

D. 30 Muscle-ups for time

A. built to 245- felt sharp until this lift but still belt pretty good.
B. felt surprisingly easy.  
C. 155, 175, 185- this did NOT feel easy.  210 is all time PR on this, 185 was definitely it today.
D. 4:32 PR but still felt slow.

Felt surprisingly good today.  Went into it thinking I'm just going to play it by feel but felt strong and fast.
Press felt weak but not really worried bout it
Muscle ups, PR, but still want faster.  I did 5-5-5-3-2-2--->

Tuesday 

4 sets:

45 sec Row @ 97%

45 sec rest on Rower

45 sec Row @ 97%

10 min rest

+

3k Run @ Z1

Didn't feel like I could go there.  Paces were- 1:29, 1:30/1, 1:31/2, 1:34
Had no push from the quads, looking forward to tomorrow.

Wednesday 

Noon

10,9,8,7,6,5,4,3,2,1:

OHS @ 95lb

C2B Chin-ups

Ring Dips

+

10 min rest

+

21,15,9 for time:

Power Clean @ 95lb

Bar Facing Burpees

+

10 min rest

+

For time:

35 Wall Balls - 20#

Run 400m

30 Wall Balls - 20#

Run 400m

25 Wall Balls - 20#

OHS,PU,RD- 6:55 all unbroken felt good, breathing was under control.  Ring dips were hardest but still not too tough.
PC/Burpee- 5:20- felt awful- felt pretty gassed after the 21 Cleans & my mouth got EXTREMELY dry and had to stop for water.  Burpees were SLOW.  This needs to be faster for me.  Still unbroken just slow.
WB,Run- 8:15- Unbroken and Runs were SLOW- may have paced them a little too much b/c I wanted wall balls unbroken but breathing was high on the runs.  Not a whole lot of push here.
5-10 min cool down on Road Bike.  Recovery has been feeling noticeably better since this weekend.  I guess it's first time I've been in a competitive environment in a while and it was good to really feel recovered shortly after the workouts.  

Thursday - off

Friday

A. Clean and Jerk, build to a tough single - DO NOT FAIL

B. Standing Triple Jump, 1 rep per min for 10 minutes

C. Max Effort OH Toss, 1 max effort rep per min for 10 minutes

D. 3 x Row 500m @ 97%, 15 min rest b/t sets

Saturday 

AM 

8 x 1:30 minute Run @ 90%/1:30 min Walk

PM 

For time:

21 Squat Clean @ 135lb

21 Burpees to 6" OH

21 cals Airdyne

*Goal is sub 2:45 min

Been a bit under the weather since monday and it got worse yesterday.  With the OPTathlon being next week I'm taking off till at least monday to hopefully get to feeling better.

9/30/12

Pensacola Beach Brawl Team Competition

Wod 1

100 Thrusters, 95/65

60 Snatches

40 OHS

+

700 Double Unders

Wod 2

Row for Cal- 40/30

max Burpees

max Box Jump Overs

Wod 3

Beach Run w/ Sand bag

Wod 4

15 Cl & J, 135/95

20 Lunges/leg

25 KBS, 70/53

30 Wall Ball, 20/14#

35 DL, 135/95

Team Finished 3rd overall out of 38 RX'd teams!  Great fun weekend!