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.