6/13/12

A.M.
10 rounds for time
4 Burpees
6 KBS, 70#
8 Wall Ball, 20#
9:06
First round in about 43/44 seconds, 5 rounds in 3:57.  Disappointed didn't get sub 8 but still feel like I did better than I would have 6 months ago.  Will discuss tomorrow w/ Coach.

P.M.
Row 20 min @ 2:05/500m pace
Very busy day, didn't get to it.

6/12/12

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

AM

15,12,9 rep rds for time:

Power Clean @ 115lb

Burpees

*Goal is sub 2:30 min

*Video this

2:36, I think my time last time was 2:47.  Obviously wanted to 2:30 but glad I improved.
Video to come

Noon

Run 30 minutes @ 50% effort

Wasn't able to b/c of rain so I did about 12 min on the air dyne, then 15 min of double unders and mobility work, then 5 min or so of air dyne

6/11/12

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

A. Deadlift, build to a 1RM

B. High Hang Squat Snatch @ 135lb, 2 perfect reps x 5 sets, 1 min

C. Snatch Balance @ 155lb, 2 perfect rep x 5 sets, 1 min

D. Split Jerk @ 175lb, 3 perfect/fast reps x 5 sets, 1 min

E. Russian KBS - 97lb, 20 reps x 3 sets, 2 min

F. Prowler Push @ 185lb, push it as far as possible in 1 minute

A. 425, previous 1 rep is 430. Went for 435 and couldn't even budge it.  Felt very weak
B. Smooth and solid landings
C. Same as B
D. Same as B
E. Felt strong
F. 77meters, our prowler does have a little more surface area than the one we used in Scottsdale but I still feel like this was a poor performance.  Didn't feel strong and went into a walk pretty early on.  Recovered faster than scottsdale which tells me I couldn't dig as hard.


Overall, frustrated.  But it's just one day, on to the next, hoping to crush the next 2 testers

6/9/12

Saturday

CF for Hope WOD

3 rounds- 1 min each station

Burpees

Snatch, 75#

Box Jumps, 24"

Thruster, 75#

CTB Pull Ups

Rest

264, not real happy.  Thought I would have been better.  Can't seem to find good pacing in tester style workouts at all. Not sure if I'm pacing too much or not enough or what.  May need more regular testers??? Not sure

Legs are pretty fatigued and it's raining so probably going to hit this instead of the runs this afternoon.

AM

Complete 1 round every 75 sec x 10 sets:

2 Muscle-ups

4 HSPU

8 KBS - 32kg

+

10 min rest

+

Every 3 min for 15 min
Run 400m; goal is all sub 1:40

Decided to kinda combine workouts b/c it quit raining and I know I need to work the running.
the "Nate" sets were good and all under 38 seconds
Runs were 1:29, 1:30, 1:33, 1:33, 1:35
Only did 5 runs b/c it was a long day with CF for Hope this morning.  Pushed pretty hard on these to test my recovery.  Felt like about 95% but was recovering so this tells me a little bit about my map sessions.  Need to push the pace a little more.

6/8/12

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

A. Squat Snatch, 1 rep every 2 minutes @ 200lb x 5 sets

B. Split Jerk, 1 rep every 2 minutes @ 250lb x 5 sets

D. Back Squat with Chains @ 20X1, 1-1-1, 5 min - all tough efforts

E1. GH Sit-up in Med Ball toss against wall, 10 fast/powerful reps x 5 sets, 10 sec - tuck med ball to chest then launch it off chest against wall on the way up

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

A. only got 3 reps, felt like garbage over head.  Need more heavy Snatch Balance and Snatch Pulls I think.  That works well for me I believe
B. Felt ok but not great
D. 315, 345, 355- 315 felt easy, 345/55 was rough but happy with it.  I feel like Squat is the only thing improving as far as strength goes right now.  We'll see next week with testing...
E1/2. Complete Sit ups were good, I liked these.  Raises, getting better.  All 5 sets w/ 10lb weight & 8 reps

6/6/12

Wednesday - AM - MAP single, Noon - Z1 Row

AM

3 sets @ moderate effort:

1 minute KBS - 24kg

30 sec recovery

1 minute Burpee Box Jumps - 24" - Regional Standard

30 sec recovery

1 minute (15 toes to bar/remaining time on Double Unders)

30 sec recovery

1 minute (15 Ring Dips/remaining time on Airdyne)

30 sec recovery

Feeling fatigued this morning
KBS- 27, 26, 27
BBJ- 13, 12, 11
DU's- 46, 46, 22 (1 trip up on first 2 sets, last set just had to breathe, I was gassed)
AD- Same RPM's throughout
Much tougher than I thought it was going to be.  Not sure I got enough carbs in after yesterdays lactate session till this morning.  Nervous about the afternoon row.

Noon

Row 20 minutes @ 2:05/500m

6/5/12

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

AM

5 sets @ 97%: Prowler Sprint 35 sec @ 100lb, 6 min b/t sets

+

10-15 min rest

+

5 sets @ 90-95%: 6 fast touch n go Clean and Overhead @ 135lb/12 C2B Chin-ups/9 Burpees, rest 6 min b/t sets

This was one of the most painful training sessions ever.  Definitely the most painful sense regionals!
Prowler got slower each set.  Last 2 sets I was walking the last 10 seconds, hurt really bad!
Cl&J/C2B/Burpee times were (in seconds) 56, 56, 54, 56, 50.
As you can see had a little gas left in the tank.  I was still recovering from the prowler.  This went pretty good especially considering what I felt like after the 4th Prowler.
Prowler definitely needs to stay a staple in my training.

Noon

Run 30 minutes @ 50% effort

Complete- felt pretty good, it's really hot here now.  Legs are smoked after today.  Hopefully the ice bath will help.