Aug 7-11

Aug-7
AM
Row - 3 x 10sec @ 100% effort; rest 3min (goal: establish FASTEST /500m pace possible)
+
Row - 3 x 1k; rest 30sec @ 2:00 pace
Rest - 2min
x2 Rounds (6k total)
+
Choice Cyclical - 10min flush (Rec/EN1 pace)
Mobility - 30min

Hit 1:21/500m on the sprint on the 3rd one
+
Row @ 2:00/500m complete. This was pretty tough
Recovery done on bike
PM
CSA
+
A. 2 Position Hang Squat Clean (high hang + below knee) - 1 moderate complex every 90sec for 10 sets (90-100% of last weeks heaviest complex across)
B. Snatch Pull - 4 x 3; rest 2:30 (225# across)
D. Pressing Snatch Balance - 5 x 3; rest 2min (95# across)
E. Front Rack Yoke Carry (whole hand on Yoke bar) - 4 x 25m; rest as needed (180# loaded)
+
CSR

A. 225 for 5 sets, 235 for 4 sets 245 for 1.  Felt good, hands not used to barbell work, did this without dropping it
B. Done, doesn't feel heavy necessarily but not fast or explosive either
D. Complete felt good, better thanl ast week.
E. Done

Aug-8
AM
12min AMRAP @ EN3 (160-170 BPM)
20cals Row
20 Airsquats w/ 40# sandbag (back rack)
40 Double-unders
Rest 4min
12min AMRAP @ EN3
20cals AD
20 BJ @ 20" (step down)
10 Burpees

3 + 10 Cals w/ 2x20# vests for the squats, low back got a little tight on squats, other than that it was all good.  Kept row @ about 1050Cal/hr
+
3 + 8 Cals, all good.  Legs a bit heavy or stiff feeling on box jumps I think just not used to that explosive contraction.

Aug-9
Rest

Aug-10
AM
AD/Row/Ski/Run - 80min @ EN2
*wear elevation mask for 40min (not for running)
+
Mobility - 30min

Done, 15 min Row @ 2:17/500m + 20 min Bike + 5 min Row w/ Mask then 20 min Run @ 2:11/500m for 8 min then bike 7 min then run 5

PM
CSA
+
A. BB Push Press/Push Jerk/Split Jerk - 15min practice/mechanics work (singles only, work form blocks)
B. Power Clean - 2 moderate reps on the min for 10min (foucs on receiving position)
C. Pause Front Squat (1sec) - 3 perfect reps on the min for 8min (4x 215 / 4x 225)
D. Snatch Deadlift (Oly style) - 3 perfect reps on the min for 8min (4x 235 / 4x 245)
E. DB 1arm 1/2 Kneeling Press @21x2 - 3 x 12 ea arm; rest as needed
+
CSR

A. build to 185# for a PP/PJ/SJ, I don't have jerk blocks so I had to lower them down
B. 185 4 sets, 195, 4 sets 205 2 sets. Used replay and focused on receiving.  Hard to work on balance on that fast and dynamic of a catch b/c it doesn't feel off.
C. Complete, felt good
D. Complete felt good
E. Done w/ 35#.  Need to keep working on these, I feel like they really help the structure of the shoulder
Aug-11
10min General Warm-up
+
Row - 6 x 150m @ 2k pace; rest 60sec
+
Row - 2k @ 2:01/500m pace (target 8:04.0)
Rest 60sec
x3
+
Mobility - 30min

Warm Up done
6 x 150m @ 1:50/500m- 33 sec/set
+
2k's- 8:04.1, 8:03.9, 8:04.00- very tough.  After first set, I didn't think I was going to make so clad I did.  Last one was more inconsistent slower than 2:01 pace during the middle and had to push a little at the end.
PM
CSA
+
Sled Push - 6 x 15sec @ 100% effort; rest 3-4min (increase load 10# total
+
30min AMRAP @ EN1/EN2
75m 2arm KB OH Carry (mod-heavy)
75m 2arm Farmers Carry (mod-heavy)
5 Wall-walks (maintain perfect body-line across)
40sec Hollow Hold
75m Front Rack Yoke Carry (moderate)
+
Postural Program

Sled Push done @ 100# on top of sled, feel better every week on these
+
30 min was tougher than expected!  Need this work for sure
OH Carries- 26#/h
FC- 53#/h
Yoke- 50# on top
3 rounds + 20m OH Carry
Slipping on Wall Walks slowed me down a little, had to wipe area up after every 2 reps.  Hollow Holds were very tough.

Training Aug 6

Aug-6
AM
AD/Row/Ski/Run - 80min @ EN2
*running should be in interval format with short work:recovery bouts
*wear elevation mask for 35min
+
Ido Portal Locomotion Routine

15 min Row @ 2:17/500m
20 min Bike @ about 52RPM
**took mask off
5 min Row @ 2:11/500m
28ish min Run
5 min Row @ 2:11/500m
3-4 min Run
Bike
**felt pretty good but it was REALLY humid.  I literally felt like I was running in a swimsuit right out of the pool

PM
CSA
+
A. DB 1arm Push Press/ Push Jerk / Split Jerk - 10min practice/mechanics work
*send me video of PJ/SJ mechanics
B. Bar Muscle-up - 10min practice/mechanics work
*increase total volume of full-reps by 3-4
C1. Strict CTB Pull-up - 4 x 10 UB; rest 30sec
C2. Kipping CTB Pull-up - 4 x 10 UB; rest 30sec
C3. Inverted Bar Row - 4 x 10 UB; rest 3min (or as needed to complete C1 UB)
D. Wtd. Vest Wall-facing HS Hold - 6 x 40sec; rest 75sec (20#)
+
CSR

CSA- done
+
A. Up to 75# for all
B. Sets of 4 unbroken
C1/2/3- done. 3 min rest after first 2 sets then 5 min rest after 3rd set.  Had to gymnastic kip the last couple reps on last 2 sets of kipping, the rest were butterfly (just realizing you may have wanted all gymnastics kip?).  
D. VERY tough- first 3 sets w/ vest, last 3 sets without but kept time intervals.  

Up to Aug 4 Training

Jul-31

AM

Row - 3 x 1k; rest 30sec (30min TT pace minus 4sec/500m)

Rest - 2min

x2 Rounds (6k total)

+

Mobility - 30min

Done, held about 2:02/500m pace.  Felt good

PM

A. 2 Position Hang Squat Clean (high hang + below knee) - 1 moderate complex every 90sec for 10 sets

B. Snatch Pull - 4 x 3; rest 2:30 (mod-heavy across)

D. Pressing Snatch Balance - 5 x 3; rest 2min (light, hold bottom of squat 2 full sec)

E. Front Rack Yoke Carry (whole hand on Yoke bar) - 4 x 20m; rest as needed (add load to tolerance)

+

CS - Recovery

A. built up to 205 I believe, will get better at posting day of so I won't forget

B. 205, 225

C. built up to 95#

E. w/ 180# on yoke

Aug-1

AM

10min AMRAP @ EN3 (160-170 BPM)

20cals Row

10 Burpees

15 WB

30 Double-unders

Rest 5min

10min AMRAP @ EN3

20cals AD

10 Box Jumps @ 20""

10 TTB

10 Russian KB Swings @ 2p

3+ 6

3 + 8

Felt better than expected.  All unbroken.  Kept row A 1050 Cal/hour and Bike at 60 RPM

Aug-2

Rest

Aug-3

AM

AD/Row/Ski/Run - 75min @ EN2

+

Mobility - 30min

Done, did 10/10/10 x 2 then 5/5/5 of Row/Bike/Run.  First 35 min w/ training mask.

Training mask kept row @ 2:17/500m and Bike at about 52RPM w/ Air Dyne at home.  Mask off stayed around 2:11/500m on row and 60RPM.  Run was also faster w/o mask.

PM

CS - Activation

+

A. Power Clean x1 + Squat Clean x1 - 8 sets of the complex; rest as needed (increase load by 10% from last week)

B. Pause Front Squat (1sec) - 3 perfect reps on the min for 6min (205-225# across, perfect positions)

C. Snatch Deadlift (Oly style) - 3 perfect reps on the min for 6min (225-245# across, perfect positions)

D. BB SNATCH Grip OH Carry w/ Double-banded KBs - 4 x 25-30m; rest as needed (use BB w/ very light KB's)

E. Front Rack Yoke Carry (whole hand on Yoke bar) - 4 x 20-25m; rest as needed (add load to tolerance)

+

CS - Recovery

A. built up to 245.  Felt solid.  185 x 2, 205 x 2, 225 x 2, 245 x 2 sets

B. 205 x 2, 215 x 2, 225 x 2, felt good and strong

C. 225, 235, 245, 2 sets each. felt good.

E. 180# on top

Aug-4

Row - 2k @ 30min TT pace minus 3sec

Rest 60sec

x3

+

Mobility - 30min

8:09.1

8:08.9

8:07.5

PM

Sled Push - 6 x 15sec @ 100% effort; rest 3-4min (sled + load = bodyweight)

+

36min EMOM

Min-1 - 10 KBs (2p, Russian) + AD @ EN2 for remaining time

Min-2 - 6 Burpees + AD @ EN2... (open 2012/2013 standard)

Min-3 - 25sec HS Hold on Wall + AD...

Min-4 - 30 Double-unders + AD....

+

Postural Progarm

Complete.  Felt MUCH better than last week.  I think last week was just tough being first week w/ sled and getting back from games.  Felt good today!

July 30 training

Jul-30

AM

AD/Row/Ski/Run - 75min @ EN2

*running should be in interval format with short work:recovery bouts

+

Ido Portal Locomotion Routine

Complete. just mixed and match off feel.  No ski erg yet so just AB, Row, Run.  Kept HR around 150, got up to 160's on harder runs but then back down on easy runs.  Down to 140's on bike staying around 50RPM, 150's on row around 2:11-2:13/500m pace.  Felt good sipping on BCAA's and carbs throughout.

+

Locomotion done.  Can't do back bend walks so just practiced back bends

PM

CSA

+

A. DB 1arm Push Press/ Push Jerk / Split Jerk - 10min practice/mechanics work

B. Bar Muscle-up - 10min practice/mechanics work

C. Strict CTB Pull-up - 50 reps for time

D. Wtd. Vest Wall-facing HS Hold - 6 x 35sec; rest 90sec (15-20#)

+

CSR

A. Up to 55# for 3 PP, 3 PJ, 3 SJ then did 75# for 3 SJ's/arm.  Don't have anything b/w 55 & 75, then jumps to 100# so not good arrangement of DB's

B. 3 x 3 then set of 4.  Felt great! 

C. 6:15- 8, 4, 2---->

D. unweighted, 20#, 20#, 20#, unweighted, unweighted.  Very hard!

Video's coming

Training July 27/28

PM
Sled Push - 6 x 15sec @ 100% effort; rest 3-4min (sled + load = bodyweight)
+
32min EMOM
Min-1 - 10 KBs (2p, Russian) + AD @ EN2 for remaining time
Min-2 - 6 Burpees + AD @ EN2... (open 2012/2013 standard)
Min-3 - 25sec HS Hold on Wall + AD...
Min-4 - 30 Double-unders + AD....
+
Postural Program

100# on sled, complete.  3 was good, 6 I was smoked.  Took me a while to recover.  I can tell it's been a while since Lactate work!  
+
EMOM- never recovered from sled
Everything done.  First 10-12 min kept bike around 50RPM, after that I dropped off to 40 or less and really just turned into easy spin.  Never got HR down below about 155-160 the entire time.  This was much harder than expected.
+
Posture done at night
Jul-28
AM
Row - 2k @ 30min TT pace MINUS 2sec/500m
Rest - 60sec
x3 Rounds
+
Mobility - 30min

PM
CS - Activation
+
A. Power Clean x1 + Squat Clean x1 - 8 sets of the complex; rest as needed (light-mod / mod across)
B. Pause Front Squat (1sec) - 3 perfect reps on the min for 6min (185-205# across, perfect positions)
C. Snatch Deadlift (Oly style) - 3 perfect reps on the min for 6min (205-225# across, perfect positions)
D. BB SNATCH Grip OH Carry w/ Double-banded KBs - 4 x 20-25m; rest as needed (use BB w/ very light KB's)
E. Front Rack Yoke Carry (whole hand on Yoke bar) - 4 x 15-20m; rest as needed (empty Yoke)
+
CS - Recovery

A.M.
2:03.8, 2:03.3, 2:02.3.  HR got up to 182 on the last one.

P.M.
A. built up to 225, felt good just technique is a little off b/c I haven't done in so long
B. 185 x 2, 195 x 2, 205 x 2
C. 205 x 2, 215 x 2, 225 x 2
Both felt good
D. Bar + 26# KB's, feel strong, hardest part is pressing OH.  I have a little pain that first 1-3 inches off the shoulder on L side.  Had it for probably a year not in the specific ROM.
E. Done, added 90# first 2 sets then 140# last 2 sets.  I have the Wright Exercise Yoke and it's a lot lighter than the rogue yoke.  Worked core a lot and felt it working my back core too.  Really enjoyed this and hope to do more.
+
Recovery

Will email video later with sled, clean complex, and yoke carry

July 20-23

Jul-21
AM
Row - 2k @ 30min TT pace
Rest - 60sec
x3 Rounds
+
Mobility - 30min

Done @ 2:05/500m


Jul-22
CS - Activation
+
A. Power Clean - 10-12 singles; rest as needed (build to tolerance)
B. BB Zombie Squat - 5 x 5; rest 2:30 (build to tough 5)
C. BB Split Stance Shoulder Press @21x2 - 6-8; rest 2min
D. BB Jerk Grip OH Carry w/ Double-banded KBs - 4 x 15-20m; rest as needed (use BB w/ very light KB's)
+
Sled Push - 5 x 15sec @ 100% effort; rest 3-4min (sled + load = bodyweight)
+
CS - Recovery

A. built to 185, felt good
B. 185, 205, 225, 245, 255
C. 95, 95, 105, 115#
D. Bar + 25# KB's
No time for sleds
Jul-23
CS - Activation
+
A. Strict Lean-away CTB Pull-up @3111 - 4 x AMRAP UB; rest 2:30 (set ends when you can no-longer hold tempo)
B. Wtd. Vest Inverted Bar Row @21x2 - 4 x 12; rest 60sec b/t arms (mod-loading)
+
AD - 6min @ EN2
EMOM - 6min: 10 WB
AD - 5min @ EN2
EMOM - 6min - 10 KBs (2p, Russian)
AD - 5min @ EN2
EMOM - 6min - HS Hold on Wall (20sec)
AD - 6min @ EN2
EMOM - 6min - 30 Double-unders
(40min total work)
+
Postural Progarm

A. 7, 6, 5, 4
B. no time for Row's unfortunately. 
+
Completed. felt good.  Held AB around 55-56 RPM
HS Holds on wall were by far the hardest.

Jul-24
Track-style warm-up - 20min
(aerobic prep + DROM + running drills)
+
Run - 1mi time trial
*map out your course using google maps/google earth
*record total time, average HR, peak HR
+
Run - 4 x 400m @ 1mi pace; rest 2-3min (90% recovery)
+
Mobility - 20min (lower-body, hips, ankles, etc)

1 mile using MAPMYRUN, 7:05.  Not a true TT obviously, was constantly looking at phone and questioning distance/pace.
+
4x 400m, ranged from 1:32-136.  Kept rest at 2 min so I definitely could have pushed mile faster.
HR got up to low 170's during runs and recovered to under 130 in 2 min
Jul-25
CS - Activation
+
A. DB/KB TGU - build to mod-heavy single on ea arm then complete 5 alt reps on ea arm @ that weight
B. DB Snatch - 4 x 10 reps ea arm; rest 90sec b/t arms (build, should be SOME press-out at the top)
C. Wtd. Vest Wall-facing HS Hold in perfect HB Position - 6x 30sec; rest 60-90sec (15-20#)
D. DB 1arm Trap 3-Raise - 3 x 15 ea arm; rest as needed
+
15 V-ups
15 Deadlift @ 155 (clean grip)
Rest 60sec
x3

A. 70# DB, didn't do the 5 extra b/c of time
B. 50, 60, 70, 70#, last 2 reps w/ 70's was tough on both sides
C. Done, no weight vest and it wasn't needed.  This was very tough on last 2 sets
D. 10# DB
+
Complete not timed, used 70# DB's for Dead Lifts.  V-Ups were bent knees

July 16-20

Jul-16

AM

Rest

PM

CS - Activation

+

A. Power Clean - 10-12 singles; rest as needed (build to tolerance)

B. KB 2arm Front Rack Squat @22x1  - 5 x 10; rest 2min (moderate, note tempo change)

C. BB Split Stance Shoulder Press @21x2 - 3 x 8-10; rest 2min

D. BB Jerk Grip OH Carry w/ Double-banded KBs - 4 x 10-15m; rest as needed (use BB w/ very light KB's)

*https://www.youtube.com/watch?v=2-WBzb9RGQI

E. KB 2arm Farmers Carry - 4 x 50m ea arm; rest as needed b/t arms (heavy)

+

CS - Recovery

A. 135 x 3, 155, x 4, 175 x 3-5 reps

B. 53# x 2 sets, 62# x 3 sets

C. 95# across, harder than expected both on balance/core and triceps

D. 45# bar + 26# kb's. felt good.

E. 70#/h

Jul-17

AM

Row - 4 x 500m @ 2:03; rest 30sec

Rest-walk - 2min

x2 Rounds

+

Mobility (static) - 15min (glute/hip-flexor+quad/groin/hamstring/calf)

Done, all around 2:02, last one about 1:58

PM

CS - Activation

+

A. Wtd. Vest Strict Lean-away CTB Pull-up @3111 - 5 x 3.3.3; rest 30sec + 2min (10# across)

B. DB 1arm Elbowing Bench Row @21x2 - 5 x 6; rest 60sec b/t arms

C. Wtd. Vest Prone Hand-over Hand Rope Pull-ups - 3 x 4-5; rest 2min (must climb up & down)

+

A. Seated Neck Retractions - 4 x 20-25; RAN

B. Kneeling T-spine Rotations (Moose Antlers) - 4 x 15 ea side; RAN

*https://www.youtube.com/watch?v=uzrQ_CzN7Ic

C. T-spine Peanut Crunches - 2x 2-3 ea joint segment; RAN

D. Band Assisted Natural Knee Extensions - 3 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)

E. Table - 3 x 30sec; RAN

+

CS - Recovery

A. 10# first 4 sets, no vest last set.

B. 35#, R arm is harder for sure

C. Complete, 20# vest, don't feel this working much other than grip.  Towel pull ups felt better

+

rehab

Jul-18

Rest

Jul-19

AD - 5min @ EN2

EMOM - 5min: 10 WB

AD - 5min @ EN2

EMOM - 5min - 10 KBs (2p, Russian)

AD - 5min @ EN2

EMOM - 5min - HS Hold on Wall (20sec)

AD - 5min @ EN2

EMOM - 5min - 30 Double-unders

(40min total work)

+

Postural Progarm

AB stayed around 225 Watts or 53-54 RPM

Everything else felt solid.

Forgot HR monitor

Jul-20

AM Training

PM

CS - Activation

+

A. Power Clean x1 + Squat Clean x1 - 6 sets of the complex; rest as needed (build by feel, NOT TnG)

B. Pause Front Squat (2sec) - 4,4,3,3 rest 3min (build)

C. Snatch RDL @3030 - 4,4,3,3;  rest 3min (build)

D. BB Snatch Grip OH Carry - 5 x 30m ea arm; rest as needed (115-135# across)

E. KB 2arm Front Rack Carry - 5 x 30m ea arm; rest as needed

+

CS - Recovery

A. build to 185#

B. 225, 245, 265, 275# harder than expected

C. 185, 225, 245, 255 **didn't use hook grip till last rep at 255#

D. 135# no prob.

E. 79#/h, hard to get them up but not bad to carry.