Oct 12-13th

Oct-12
AM
3min Row @ EN2
2min Mobility / Ido Portal Locomotion Routine
x6 Rounds (rotate modalities/drills each round)

Complete- kept row about 2:05/500m HR- 140-150
Liked doing the locomotion stuff.  Been working a little more of that in.  Mixed in some hanging here too
PM
CSA
+
A. Push Jerk - 6 x 2; rest 2min (build mod-heavy, TnG from shoulder)
B. Squat Clean x1 + Hang Squat Clean x1 + Front Squat x1 - 1 complex every 90sec for 10sets (4 light / 4 mod / 2 heavy)
C. DB 2-arm Bent-over Elbowing Row - 4 x 8-10; rest 2min (21x1 tempo or 31x1 tempo by feel)
+
4 Rounds
12 UB TTB
5 Wall-walks in pefect HB position, hold the top 2sec
+
CSR

A. 185, 205, 225, 235, 245, 255.  Felt strong on these.  Sometimes I wonder if I should push jerk instead of split.  I've hit more on split jerk for 1RM but not much more and push jerk is more consistent at 245-255 weight.  If I can get better mobility I think I'd be a much better Push Jerk person than Split.
B. 185, 185, 185, 205, 225, 225, 225, 225, 245, 255
C. 25#'s across
4 rounds- 14:24.  Shoulders and core
Oct-13
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
15 DL @ 185#
1k Row @ 30min pace -6sec
Rest 90sec
x3
+
15 Snatches @ 75#
1k Row @ 30min pace -6sec
Rest 90sec
x3
+
Choice Cyclical - 10min (ramp down nervous system)

4:30, 4:30, 4:30- HR ended at about 175BPM
rest 5 min
4:54
rest 2 min
5:05
rest 3 min
5:03
**last 2 my pace was about 2:00/500m on the Row.  Couldn't hold it.

I warmed up at home then rower went out so I had to drive to the gym and kind of warm up again.  Don't blame this though, this was just significantly harder than last weeks.  Hamstrings were burning on the rows after the dead lifts.  Then just felt gassed on the row after snatches.

You mentioned a re-feed meal w/ high carbs low fat.  Not sure if this has anything to do with it but my meal last night was higher in fat than usual and lower in carbs.  Like I said, may have just been doing the movements first instead of other way around.
PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Strict MU x2 + Kipping MU x2 + Rings Dip x4 + Rings Support x 10sec - 1 complex every 2min for 6 sets
B. K.CTB - 5 every 20sec for 10 sets; rest 5min x2 rounds
C. Hand-over-hand Sled Drag - 5 x 30sec; rest 2min (mod-heavy/heavy across, I want 30sec of pulling time, if you run out of rope walk it back out and continue withn the same repeat)
**if no rope yet,
D. Strict 2" Deficit HSPU - accumulate 20-25 reps NOT for time
E. Back-to-Wall HS Hold - accumualte 260sec in fewest sets possible
+
Postural Program

A. Done- finally got them all unbroken
B. Complete felt good.  Definitely tough, I was getting about 14 sec rest.  Second set actually felt a little better till the last 2-3 sets where were hard.  Good overall though
C. Down & Up lean away rope climbs, complete
D. 10/6/5/4.  Felt pretty strong on these, didn't rush but took about 2:20 or so
E. Completed.  Still broke it up a good bit but felt I went a little faster.  Not sure, I need to start timing these.  Regardless I did just "feel" stronger in this position today.

Oct 8-10 Training

Oct-8
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Run - 30min @ EN2/EN3
+
Mobility - 20min

Complete. first 16 min at about HR 149-150, 14 min back at about 160

PM
A. Power Sntach - 4 x 1.1.1; rest 20sec + 2min (135-155# by feel)
B. OHS - 5 x 3.3; rest 10sec OH b/t clusters + 2:30 (mod-heavy across)
C. 1-pause Snatch Pull - 6 x 2; rest 2:30 (heavy across)
D. Bent Over Cuban Press @5131 - 4 x 8-10; rest 2min
E. Bar Hanging L-hold - accumulate 75sec of total time

A. Done @ 155 across, worked on speed at the hips
B. 185, 195, 205, 215, 225
C. 225, 245, 255, 265, 275, 285
D. 5# BURNS
E. 10s till 70 sec
Oct-9
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Row - 3 x 500m @ 2k pace; rest 2min
Rest 5min
x2 Rounds
+
Choice Cyclical - 10min @ En1

1:49.0, 1:48.5, 1:48.5
1:48.8, 1:48.5, 1:46.5
PM
A. Strict Lean-away CTB Pull-up x5 + Bar Muscle-up x3 - 5 sets of the complex; rest as needed to complete UB
B1. Wtd. Vest Strict Rings Dip x5 + Rings Support x15sec - 5 sets of the complex; rest as neeed (increase load from last week)
B2. Wtd. Vest Uneven Rings Pull-up @21x1 - 5 x 5-6 reps ALT elevated hand ea round; rest as needed (increase load from last week)
C. Strict HSPU w/ padding - 40-50 reps in UB sets of 5 NOT for time (I want to start building up volume of kick-up & down work in addition to the actual volume of repetitions)
D. Wall-facing Bent-knee 90/90 HS Hold - accumulate 150sec (focus on breathing mechanics)
*http://www.hybridperspective.com/2015/09/15/a-note-on-training-proper-breathing-during-handstands/ (drill 1/2 way down page)

A. Complete. only thing that was tough was 1st BMU each round.
B1. 25#, hold got tough last 2 sets
B2. 25# felt good.
C. Complete.  Moved hands around a little and worked on getting closer to wall for better positioning and farther away for how I'll do them competing.
D. Complete, felt in core a lot
Oct-10
A. Split Jerk - 10 singles @ tough double from last week; rest 90sec
A. Front Squat - 5 x 4; rest 3:00min (heavy across)
+
10 TnG DL @ 135#
8 Hang Power Cleans @ 135#
6 BF Burpees
Rest 90sec
x5 sets
+
Tuck-ups - accumulate 60 total reps not for time

A. 245# was weight I was supposed to hit.  Hit 3 reps @ 245, missed 2 reps, then went to 225 for the last 5.  Very frustrating.  Think it could be fatigue from UB work on Friday?  Also, interested to start tracking HRV.  Seems like saturday is always a harder session at least for Jerks.
B. 225, 245, 275, 285, 295, will start at 275 next week for 3's
+
time in seconds- 47, 46, 45, 44, 38.  **video is of last set, didn't do cleans like that for the first 4 sets.
+
25, 15, 10, less rest than last week.

**Video is of todays session first then Thursdays work.  Sorry out of order

Oct 5 & 6

Oct-5
AM
Mobility - 20min
Row - 20min @ EN2
Mobility - 20min
Row - 20min @ EN2
Mobility - 20min

Only got 20 min of rowing in @ about 2:07/500m b/c time constraint.  Monday was crazy busy.  I got up at 4:15 to get this in.
Got 20-30 min of mobility in too.
PM
CSA
+
A. Split Jerk - build to tough single; rest as needed
B. Squat Clean x1 + Front Squat x3 - 5 sets of the complex; rest 3min (heavy across)
C. DB 1arm Elbowing Row - 4 x 10-12; rest 2min (21x1 tempo or 31x1 tempo by feel)
D. Supine Grip Bar Hanging L-sit Hold - accumulate 60sec total
E. Lying V-up - 4 x 15 UB; rest as needed
+
CSR

A. built to 275.  Felt better.  Started getting some press out at about 255.  I went 135, 155, 175, 195, 215, 235, 255, 265, 275.
B. Built to 275 again.  Hit this last week w/ just the 2 squats.  Felt good here.
C. 25#
D. 25 sec, 15, 10, 10
E. Done, little better
Oct-6
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
1k Row @ 30min pace -6
10 BBJ @ 24"
Rest 60sec
x3
+
1k Row @ 30min pace -6
15 Snatches @ 75#
Rest 60sec
x3
+
Choice Cyclical - 10min (ramp down nervous system)

4:55
4:50
4:50 (HR 172 at end)
+
(Rowing and snatches- yuck)
5:00 (8/7 on snatches, smooth and steady)
5:00 (6/5/4 on snatches, little faster pace)
4:46 (HR 182 at end) (Unbroken snatches)
**Shoulders wear out on snatches
This was very challenging but glad I made it through it.  Row pace started just under 2:06/500m for first few.  Ended around 2:07-2:08/500m
PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Strict MU x2 + Kipping MU x2 + Rings Dip x4 + Rings Support x 10sec - 1 complex every 2min for 6 sets
B. K.CTB - 5 every 25sec for 10 sets; rest 5min x2 rounds
C. Hand-over-hand Sled Drag - 5 x 30sec; rest 2min (mod-heavy/heavy across, I want 30sec of pulling time, if you run out of rope walk it back out and continue withn the same repeat)
D. Strict HSPU w/ padding - accumulate 20-25 total reps NOT for time
E. Wall HS Hold (not Wall-facing) - accumualte 260sec in fewest sets possible
+
Postural Program

DROM complete
A. Done.  Didn't have to break until the very last set and just for the support hold
B. Complete, no problems here.  Wasn't easy but never doubted making it.
C. Complete, 45# 70# 80# 80# 80#.  Good work but don't think it was ideal b/c not having a rope
D. 25 unbroken, 31 seconds.  Felt easy till about 21-22

E. 7 sets.  Tried to push a little faster as far as resting b/w sets. Did first set of 60 sec then every set after was decreasing in tie.

Oct 1-3

AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Row - 30min @ EN2/EN3 by feel (140-170 BPM)
+
Mobility - 20min

7162m
First 6 min- 2:08.8/500m
6-12- 2:07.2
12-18- 2:04.3
18-24- 2:04.3
24-30- 2:03.5

*overall avg 2:05.6.  Almost 2 sec faster pace than first time I did 30 min TT with you.  Felt good.
PM
A. Snatch Tech - 15min (build to light-mod single)
B. Bnk Snatch Push Press x3 + OHS x3 - 5 sets of the complex; rest 2:30 (build to tough complex)
C. 1-pause Snatch DL @31P1 - 3,3,3,2,2,2; rest 2:30 (heavy across)
D. Bent Over Cuban Press @5131 - 4 x 8-10; rest 2min
+
Bar Hanging Hollow->L - accumulate 40 total reps

A. 185, little slow/off dropping under it but felt good
B. 175, 185, 205, 225, 245.  Felt strong
C. 185, 205, 225, 245, 265, 275.  Felt strong here too
D. 5#/H these were no good ha.  Felt necessary though- need to work on ROM
Hollow-L hanging- complete- 10/5--> focusing on position over speed

Oct-2
AM
6 x 800m @ 5k -10 sec pace
rest 2 min
rest 4 min b/w 3&4

3:25, 3:23, 3:26
3:27, 3:25, 3:25
**felt good here.  Little fast on the pace.  Course could be short but I did feel like I was running a good bit faster than the 5k.  Either way felt good.


PM
A. Strict Lean-away CTB Pull-up x4 + Bar Muscle-up x2 - 5 sets of the complex; rest as needed to complete UB
B1. Strict Rings Dip x6-8 + Rings Support x15sec - 5 sets of the complex; rest as neeed (add wtd vest if needed)
B2. Uneven Rings Pull-up (set one ring 6-8" higher than other) @21x1 - 5 x 6-8 reps ALT elevated hand ea round; rest as needed (add wtd vest if needed)
C. Strict HSPU w/ padding - accumulate 20-25 controlled singles
D. Back-to-Wall HS Hold - accumulate 260sec in fewest sets possible

A. Complete.  Felt great, easier than expected.  Takes me a extra kip or two to do a bar muscle up from a dead hang but other than that all good.
B1. Complete w/ 20# vest on
B2. Done, 8 reps/set
C. Did 12 doubles and a single at about 2020 tempo.  
D. Done- probably 6 or so sets.  Realized today that I only did 2:20 last time this was Rx for some reason I think
Oct-3
A. Split Jerk - 5 x 2; rest 3min (build to tough double)
A. Front Squat - 4 x 5; rest 2:30min (heavy across)
+
EMOM for 15min
Min-1 - 8 Power Cleans @ 135#
Min-2 - 8 BF Burpees
Min-3 - 30sec AD @ EN3 (275-300W)
+
Tuck-ups - accumulate 60 total reps not for time

A. 245, missed 1st rep on 255.  felt bad.  Wonder if weighted OH Holds standing and/or in split position would help this more than HS Holds to get used to the weight.  My legs feel slow here too.  This has always been a struggle for me.
B. 225, 245, 265, 275.  Torso got a little weak here.  I think my glutes are weak which is why I respond so well to single leg work always being in my program whether it's strength work or just heavy metcon work. Can we maybe keep some of that in or should I just do a lot of activation stuff?
+
15 min EMOM done
**no problems here but TnG bending, especially snatches have always been a struggle also.  I liked this little EMOM.  I feel it in the shoulders the most on TnG cleans/snatches honestly.
+
Tuck Ups- done. 25/20/15

Training to Sept 29th

Sep-24
Rest/Travel + MOBILITY  Sep-25
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Run - 3 x 1mi @ 5k pace + 15sec; rest 2min
+
Mobility -2sec

Done Saturday morning b/c I thought I'd get to it Friday afternoon but competition lasted longer this year than last year on friday.  Ran 8:15, 8:00, 7:40 miles.  Hard to get pacing down watching phone.  Felt good overall

PM
CSA
+
A. Push Press x3 + Split Jerk x2 - 5 moderate sets of the complex; rest as needed (focus on OH position, hold OH 2sec ea lift)
B. Snatch Pull x1 + Hang Snatch High Pull x1 - 1 set of the complex every 90sec for 6 sets (mod-heavy)
C. Strict HSPU w/ padding - accumulate 15-20 controlled singles
D. Back-to-Wall HS Hold - accumulate 240sec in fewest sets possible
+
CSR

Sep-26
AM/PM (if gym avalable)
A. Front Squat - build to tough triple; rest as needed
B. Wtd. Supine Grip CTB Pull-up - build to tough triple; rest as needed
+
Row - 10min @ EN2
...every 2min perform 5 UB Muscle-ups
+
Row - 10min @ EN2
...every 2min perform 12 UB CTB Pull-ups
Rest 3min
+
Mobility

Kinda of combined these b/c I knew I'd only get one session in
A. I think I only got up to 165 here.  Can't remember b/c I didn't write it down but I remember it feeling heavy.  Maybe 185.  Jerks felt good
B. Snatch Pull, 185, 205, 225--->  Felt pretty good but not great
then Supersetted FSQ/Wtd Pull Ups (forgot CTB just did regular)
FSQ build to 275
Wtd Pull Up, build to 70#
then..
Row/Muscle Ups- stayed around 2:10/500m pace, unbroken MU's

Sep-27
Rest

Turns out that was all I had time for.  Was outside at competition from basically 8a.m. till 5 or 6 Saturday and Sunday and was worn out.  

Sep-28
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Row - 12min building from EN2 -> EN3
Rest - 3min
Run - 12min building from EN2 -> EN3
Rest 3min
AB - 12min building from EN2 -> EN3
+
Mobility - 20min

Got back in town about 11p.m. Sunday night, in bed about 12 and had to get up to coach 6a.m. Monday and tuesday b/c my head coach doesn't come back till wednesday.  Otherwise I probably would have slept late.
Complete, about the same paces as last week but finished a little stronger on everything.
Row finished about 1:55 again, just a bit longer.  Bike kept higher entire time and finished at 61RPM
PM
CSA
+
A. Jerk Dip Squat x1 + Split Jerk x1 - 6 sets of the complex; rest 3min (build to tough complex)
B. Squat Clean x1 + Front Squat x2 - 6 sets of the complex; rest 3min (build to tough complex)
C. DB 1arm Elbowing Row - 4 x 8-10; rest 2min (21x1 tempo or 31x1 tempo by feel)
D. Bar Hanging L-sit Hold - accumulate 60sec total
E. Lying V-up - 3 x 15 UB; rest as needed
+
CSR

A. Only up to 255.  Did not feel good on this today.  185 x 1, 225 x 2, 245 x 2, 255 x 1.
B. built up to 275.  This felt pretty solid.  R foot still isn't leaving ground.  I don't feel fast off the ground but I feel strong in the power position and the squat feels decent.
C. Done w/ 25# DB
D. Done, 10, 10, 5----> sec at a time.  L scap was week on these today unless I flex my arms a little
E. Done.  Took a few to get rhythm but then not terrible.  Still pretty bad at these though
Sep-29
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
1k Row @ 30min pace -4
10 BBJ @ 20"
Rest 60sec
x3
+
1k Row @ 30min pace -4
15 Wallball
30 Double-unders
Rest 60sec
x3
+
Choice Cyclical - 10min (ramp down nervous system)

4:41, 4:41, 4:40
5:03, (2 min rest) 5:05, called it.
First 3 felt much harder than usual.  After first set w/ wall ball rested 2 min and still couldn't quite maintain pace.  That 5th row was @ 2:01/500m.
Decided to call it and make sure I could get cool down in
PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Strict MU x3 + Kipping MU x3 + Rings Dip x3 + Rings Support x 15sec - 1 complex every 2min for 6 sets
B. K.CTB - 5 every 25sec for 10 sets; rest 5min x2 rounds
C. Uneven Rings Pull-up (set one ring 6-8" higher than other) @21x1 - 6 x 6-8 reps ALT elevated hand ea round; rest as needed to complete at tempo & UB (add light vest if needed)
D. Strict HSPU w/ padding - accumulate 16-22 total reps NOT for time
E. Wall HS Hold (not Wall-facing) - accumualte 260sec in fewest sets possible
+
Postural Program

Shoulder prep- done
A. Done- first 3 sets unbroken this time.  Rest of them broken into pieces.  Chest just blows up on these.  Did feel better this week though.
B. Complete- definitely tougher this week but not terrible.  Second set got disturbed by someone trying to sell me some new miracle supplement.  Probably had about 2 min break in middle so I did an extra set.
C. Complete, 6 reps/
D. 22 reps unbroken barely.
E. 60 sec, 50 sec, 50 sec, 40, 40, 20
**pressing feels week.  I know we haven't done much pressing other than all the single arm accessory work so I guess that's in the design.  Just making note

Overall feel tired from all the travel.  Ready for rest day and then looking forward to laying low with my wife and little man this weekend.

Thinking about doing a team comp in january that I might have to qualify for so whenever we start a new cycle let's chat about that.
Sep-30
Rest

Through sept 23

Sep-21
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Row - 10min building from EN2 -> EN3
Rest - 3min
Run - 10min building from EN2 -> EN3
Rest 3min
AB - 10min building from EN2 -> EN3
+
Mobility - 20min

Row 2:10-3 min, 2:05- 3 min, 1:58-2min, 1:55-2minRun - 10min/mile 2 min, 9 min/mi 5 min, 8:30sih remaining
Air bike- 50rpm up to 60 increasing like the row
PM
CSA
+
A. Jerk Dip Squat x2 + Split Jerk x1 - 6 sets of the complex; rest 2min (mod load, reinforce driving bar UP not forward) 
B. Squat Clean - 3 x 1.1.1.1; rest 20sec + 2min (255# across)
C. Deficit Clean Pull (2") - 4 x 2; rest 3min 90% of tough single from Sep-14 across
D. DB 1arm Elbowing Row - 4 x 8-10; rest 2min (21x1 tempo or 31x1 tempo by feel)
E. Strict TTB w/ band behind back - 4 x 12; rest as needed
*try to set this up like a stall bar
+
CSR    
Jerk- built 265. Felt pretty solid today
Cleans felt good and heavy
Pulls at 275 felt good
Rows 25#, R arm bit harder 

Sep-22

AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
1k Row @ 30min pace -3
18 Burpees
Rest 60sec
x3
+
1k Row @ 30min pace -3
24 Airsquats
Rest 60sec
x3
+
Choice Cyclical - 10min (rap down nervous system)
5:05,5:05,5:03,4:40,4:40,4:34 good push

PM
CSA

Shoulder/Thoracic DROM/Mobility - 15min
+
A. Strict MU x3 + Kipping MU x3 + Rings Dip x3 + Rings Support x 15sec - 1 complex every 2min for 6 sets
B. K.CTB - 5 every 30sec for 10 sets; rest 5min x2 rounds
*will repeat this level of progression until you report these as 'easy'
C. Uneven Rings Pull-up (set one ring 6-8" higher than other) @21x1 - 6 x 6-8 reps ALT elevated hand ea round; rest as needed to complete at tempo & UB (add light vest if needed)
D. Wall HS Hold (not Wall-facing) - 4 x 60sec; rest as needed to complete UB
E. Wall Tripod Headstand - 4 x 40sec; rest as needed to complete (use matting/padding under head to reduce disc loading)
MU complex- 3 sets on 2 min mark- first 2 all unbroken then broke 3rd. Last 3 I had to do strict break Kipping break then dips. Support was hard to even hold 10 sec at end
CTB felt solid this week. Much better 
Strict pull ups wee tough but completed
HS holds very tough. Didn't make 60 sec in set 3 or 4 even resting like 3 min. Frustrating 
Head stands were fine

+
Postural Program    

Sep-23
AM
DROM - 10-15min
+
Row/AB/Run - 40min @ EN2 (mix by feel)
+
Mobility - 20min

PM
CSA
+
A. Hang Squat Clean x2 + Front Squat x3 - build to tough complex; rest as needed
B. Banded Speed DL - 5 x 2-3; rest 3min (tough across)
C. Bnk Snatch Push Press x2 + Snatch Balance x2 - 5 moderate sets of the complex; rest as needed
*same load as last week, just continue to focus on driving under bar, perform 4-5 build-up sets here to pattern this movement
D. Bar Hanging L Hold - 5 x AMSAP (in active shoulder); rest as needed
+
CSR    

Clean complex up to 245. My right foot doesn't leave the ground on cleans. I'll send video later, updating from phone.
Deads 285,305,325,345,355
Snatch balance complex. Better this week building slower. Have video of that too

AM session was good.