A. Squat Clean + Front Squat- build to 245
+
3 sets; rest 3 min
10 Dead Lift, 245
AMRAP Strict HSPU
DL just felt slow, HSPU- 25, 20, 15. Didn't want to really burn out so didn't really go to max
+
3 sets
10 Toes to Bar
10 Reverse Hypers
Good little finish. Reverse Hyper I did 60, 80, 100lbs
Starting to slow down in prep for this weekend
Tuesday, October 23, 2012
Monday, October 22, 2012
10/22/12
For time:
Run 400m w/ 20lb ball
Row 350m
30 Burpees on plate
Run 400m w/ 20lb ball
100 Double Unders
Row 350m
10:43- lung burner. Need this to be sub 10 min
Run 400m w/ 20lb ball
Row 350m
30 Burpees on plate
Run 400m w/ 20lb ball
100 Double Unders
Row 350m
10:43- lung burner. Need this to be sub 10 min
Friday, October 19, 2012
10/19/12
A. Squat Clean- 2 reps @ 90% of wednesdays max for 10 min
@ 245- squat was heavy but completed
B. Push Jerk- 2 reps/min for 10 min
185, 205, 225, 225, 225
+
2 sets; rest 5 min
2 min of work
50m sled pull
5 Power Cleans, 135
10 HR PushUps
2 rounds
1 round + PC
Sled pulls were awful!
Finished w/ a mile cool down run
@ 245- squat was heavy but completed
B. Push Jerk- 2 reps/min for 10 min
185, 205, 225, 225, 225
+
2 sets; rest 5 min
2 min of work
50m sled pull
5 Power Cleans, 135
10 HR PushUps
2 rounds
1 round + PC
Sled pulls were awful!
Finished w/ a mile cool down run
Wednesday, October 17, 2012
10/17/12
Biloxi Blues Prep
Part 1
Clean + 2 Front Squat Ladder on minute
Start @ 205 and build 10lbs/min until failure
went to 265 and failed. didn't want to squat clean it b/c my quads are still sore from the weekend. I hope to get 275 or so next weekend
rest 5 min
Part 2
5 Shoulder to OH, 135
10 Burpees on plate
15 KBS, 53lbs
10 StO, 135
20 Burpees on plate
30 KBS, 53lbs
15 StO, 135
30 Burpees on plate
45 KBS, 53lbs
Took this @ about 90% and finished just at 11 min. Unbroken on everything but the KBS. Plan to push a little harder on the last set of KBS on competition day.
Tuesday, October 16, 2012
10/16/12
A. Snatch- 3, 3, 2, 1; rest 2-3 min
165, 165, 185, 205- felt good, just wanted to feel a heavy snatch and move on.
+
3 sets; 2 min work/1 min rest
5 HSPU
5 Toes to Bar
5 Ring Dips
4 rounds, 3 rounds, 2 + 5
Shoulders were smoked, obviously
+
4 sets; rest 2-3 min
Snatch Grip Romanian Dead Lift @4011; 5 reps
185, 235, 255, 255
I liked these, major focus on my weakness
2-3 hours rest
3 sets; rest 3 min
Run 400m
50 Double Unders
25 GH Sit Ups
Time:
3:01
3:06
3:18
Runs stayed pretty much the same maybe slowed a bit on the last one but most of the slowing down was in the GH Sit Ups
Enjoyed today although it was a random assortment of stuff and kinda mixed and match CP/Aerobic work b/c of training times/partners. Good to relax a bit a just do what felt good.
165, 165, 185, 205- felt good, just wanted to feel a heavy snatch and move on.
+
3 sets; 2 min work/1 min rest
5 HSPU
5 Toes to Bar
5 Ring Dips
4 rounds, 3 rounds, 2 + 5
Shoulders were smoked, obviously
+
4 sets; rest 2-3 min
Snatch Grip Romanian Dead Lift @4011; 5 reps
185, 235, 255, 255
I liked these, major focus on my weakness
2-3 hours rest
3 sets; rest 3 min
Run 400m
50 Double Unders
25 GH Sit Ups
Time:
3:01
3:06
3:18
Runs stayed pretty much the same maybe slowed a bit on the last one but most of the slowing down was in the GH Sit Ups
Enjoyed today although it was a random assortment of stuff and kinda mixed and match CP/Aerobic work b/c of training times/partners. Good to relax a bit a just do what felt good.
OPTathlon
Event 1
1RM Clean & Jerk
285- PR, I've hit 285 clean alone and jerk alone but never together so, pleased with this
Event 2
Standing Triple Jump
22'9" short, not a good jumper
Event 3
500m Row; rest 90 sec in straps; 500m row
1:36/1:41- not very good. I have not been training Lactate Endurance very much AT ALL in the last 6 months so this really took a lot out of me.
Event 4
8 min AMRAP
8 Thrusters, 115#
8 CTB Pull Ups
8 Burpees over Bar
5 rounds even. Wanted closer to 6. See the above comments, I think that played a part. Would like to redo this and get 6+
Event 5
Granny Toss for distance w/ 16lb ball
31"- is what it is, need to work on hip extension
Event 6
3k Run
15:26- awful. Cramped up after like 2 & 1/2 laps and it was a miserable finish. Really frustrating b/c I really wanted to get a good test for this b/c I know it's a weakness.
Time to reevaluate, go to the drawing board and look at training, goals, program design, etc. Almost time to start really getting ready for the CF season.
I've decided to stop getting coaching from Mike FitzGerald, he is a tremendous coach and I have learned a ton from him working with me over the last year and made great gain's. I would recommend him to anyone. I'm going to take a couple weeks/month off and do my own work to experiment a bit and then get with a new coach. Mainly for learning purposes as I want to continue to grow as a coach.
Takes from this weekend. Never let too much ride on competition, it does NOT define me and I will continue to improve. Onward to the next event!
Event 1
1RM Clean & Jerk
285- PR, I've hit 285 clean alone and jerk alone but never together so, pleased with this
Event 2
Standing Triple Jump
22'9" short, not a good jumper
Event 3
500m Row; rest 90 sec in straps; 500m row
1:36/1:41- not very good. I have not been training Lactate Endurance very much AT ALL in the last 6 months so this really took a lot out of me.
Event 4
8 min AMRAP
8 Thrusters, 115#
8 CTB Pull Ups
8 Burpees over Bar
5 rounds even. Wanted closer to 6. See the above comments, I think that played a part. Would like to redo this and get 6+
Event 5
Granny Toss for distance w/ 16lb ball
31"- is what it is, need to work on hip extension
Event 6
3k Run
15:26- awful. Cramped up after like 2 & 1/2 laps and it was a miserable finish. Really frustrating b/c I really wanted to get a good test for this b/c I know it's a weakness.
Time to reevaluate, go to the drawing board and look at training, goals, program design, etc. Almost time to start really getting ready for the CF season.
I've decided to stop getting coaching from Mike FitzGerald, he is a tremendous coach and I have learned a ton from him working with me over the last year and made great gain's. I would recommend him to anyone. I'm going to take a couple weeks/month off and do my own work to experiment a bit and then get with a new coach. Mainly for learning purposes as I want to continue to grow as a coach.
Takes from this weekend. Never let too much ride on competition, it does NOT define me and I will continue to improve. Onward to the next event!
Sunday, October 7, 2012
Prep Week for OPTathlon
Monday
B. Felt Sharp
C. Adjusted some things after first set and felt a lot better, stayed back on heels more in the dip.
D. 2:08 for both sets, legs felt real heavy on the second set of thrusters. Almost felt like lactate sessions, not sure if that's b/c of coming off sickness or what.
Triple Jump- complete
500m @ 1:33- got very lactic, going to go after it sunday but we'll see.
1.5k in about 7:10, I think I can push the pace a little harder on the day of
A. Snatch, build to an easy single
B. Clean and Jerk, build to 225lb for a single
C. Split Jerk, 2 reps @ 205lb x 5 sets, 2 min
D. 2 sets @ sustainable effort:
8 Thrusters @ 115lb
8 Bar Facing Burpees
8 C2B Chin-ups
8 Thrusters @ 115lb
8 Bar Facing Burpees
8 C2B Chin-ups
Rest same as work time
A. 205 felt easy and fastB. Felt Sharp
C. Adjusted some things after first set and felt a lot better, stayed back on heels more in the dip.
D. 2:08 for both sets, legs felt real heavy on the second set of thrusters. Almost felt like lactate sessions, not sure if that's b/c of coming off sickness or what.
Tuesday
OH Med Ball Toss, 1 max effort every 30 sec for 5 minutes
+
Standing Triple Jump, 1 max effort x 5 sets, 1 min
+
Row 500m @ projected 500m pace in OPTathalon x 1 set
+
10 min walk
+
Run 1.5k @ projected 3k pace
OH Toss- completeTriple Jump- complete
500m @ 1:33- got very lactic, going to go after it sunday but we'll see.
1.5k in about 7:10, I think I can push the pace a little harder on the day of
Wednesday - off
Thursday
A. Clean and Jerk, 1 rep @ 205lb x 5 sets, 2 min
B. Snatch Balance, build to an EZ single
C. 5 sets ALL OUT:
5 Thrusters @ 115lb
5 Bar Facing Burpees
5 C2B Chin-ups
Rest 2 min b/t
D. 10 x 20 sec Row @ projected 500m pace in OPTathalon/60 sec rest
Friday
15 min Run @ 50%
+
20-30 min mobility/stretching
Sat - off
Sun - OPTathalon
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