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.