5/31/11 - Testing

From Big Dawgs:

21,18,15,12,9 rep rounds for time @ 100%:

Push Press - 75#/50#

Double Unders

rest 15 min
2:30 Fast and Unbroken. Perfect Reps.

+

21,18,15,12,9 rep rounds for time @ 100%:

Back Ext's

Wall Balls - 20/14# to 10ft
rest 15 min
5:02 Smooth and Unbroken. Lost some time walking to GHD. Back was really tired on last set. 

+

21,18,15,12,9 rep rounds for time @ 100%:

Row Cals

Burpees to plates

10:04 WOW. Seriously WTF?! Out. Of. Gas. Very disappointed in this time. Just had no push during burpees. They sucked the life out of me. I usually fly through burpees. Plate standard is definitely different. Oh well, moving on.

"It's faith that really takes the courage. The belief in things unseen." - Jacquelyn Mitchard

5/31/11 - Double Training

AM:
Run 10 min. @ Z1
+
5 Sets:
Run 1 min. @ 1K Pace
AMRAP: HSPU's Played with different hand positioning on plates. 
Walk 1 min. actively
+
Run 10 min. @ Z1

Rest 6 Hours

PM:
5 rounds for time:
1 squat snatch - 115#
9 OHS - 115#
15 ghd sit ups

5:29. All reps UB and smooth. Could have gone faster on OHS but slowed down to ensure perfect reps.

“‘I can’t do it’ never yet accomplished anything; ‘I will try’ has performed wonders.” George P. Burnham

5/28/11 - Double Testing

For time:
10 Squat Snatch @ 135#
Run 400m
8 Squat Snatch @ 135#
Run 400m
6 Squat Snatch @ 135#
Run 400m
6:59, All snatch ub except for last set. Did 3/3. Runs felt ok. Speed up last one.

Rest 3 Hours

12,9,6 reps for time of:
155# Squat Clean
Muscleups
8:06 Felt good. Really paced the cleans and muscle ups. Didn't want to fail any reps. Missed 2 reps. 
Feeling good. Ready to go.

“So do not fear, for I am with you; Do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”  Isaiah 41:10

5/26/11 - Double Training

AM:
A. Power Clean/Front Squat/Thruster/Push Press x 5; rest 2 min. 225,235,245,255,265,275x
B. AMRAP: HSPU's x 5; rest 1 min. Hands on plates 16,8,6,8,7
C. Shoulder Mob's

Video of the 265 complex. I goofed up and did the thruster before the front squat and pushpress.
http://www.youtube.com/watch?v=YOVz09T0S4k

PM:
2 Rounds For Time:
15 Chinups
20 UB KB Swings
40 Double Unders
15 UB OH Squats
Rest 10 min. 4:23. All UB.
+

2 Rounds For Time:

15 Chinups

20 UB KB Swings

40 Double Unders

15 UB OH Squats

Rest 10 min. 4:52. Broke DU's a few times.

+
2 Rounds For Time:
15 Chinups
20 UB KB Swings
40 Double Unders
15 UB OH Squats 5:44. Broke DU's a few times.
Pretty tough today, grip was smoked. Pullups felt ok, shoulders still aren't fixed yet. Energy was through the roof today. 
+
Shoulder Mobs.
+
Ice Bath

“Look to the LORD and his strength; seek his face always.” Psalm 105:4

5/25/11 - Testing

For Time:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint

5/24/11 - Double Training

AM:
For time @ 80%:
Run 500m 
AMRAP:
HSPU
Row 500m
Rest split time (4:51), 22 HSPU's, 1:47ave/500m row

+
For time @ 85%:

Run 500m

AMRAP: HSPU

Row 500m

Rest split time (4:41), 21 HSPU's, 1:42ave/500m row
+
For time @ 90%:
Run 500m AMRAP:
HSPU Row 500m
(4:23), 16 HSPU's, 1:36ave/500m row

Rest 6+ Hours

Warmup:
row 20 calories
5 db clean/jerk
5 burpees to plates
20 HSPU on plates
5 burpees to plates
5 db clean/jerk
row 20 calories
+
5 Sets @ 97-100%
7 Deadlifts - Heavy
12 Box Jumps @ 30"
3 Deadlifts - Heavy
2-3x Rest
Sets were: :43@ 315, :44@ 335, :50@ 340, :41@ 335, :33@ 315. Box Jumps smooth, and really fast on last round.
 +
Cool Down:
3 sets:
10 Reverse Hyper-Extension
12 Strict Supinated Chinups
rest 2 min.
+
10 min. Ice Bath

Every word of God is pure: he is a shield unto them that put their trust in him. - Proverbs 30:5

5/23/11 - Rest/Recovery

10 min. Airdyne @ Z1
+
30 min. mobility work. Ready to rock tomorrow. Shoulders are feeling better, not great though.

5/22/11 - Testing

For Time:
Row 400m
15 Hang Power Clean @ 155#
10 Ring Pushups
12 Hang Power Clean @ 155#

20 Ring Pushups

9 Hang Power Clean @ 155#

30 Ring Pushups

6 Hang Power Clean @ 155#

Row 400m

7:02, All HPC's unbroken. Broke ring pushups at 20(10/10), 30(8,6,6, 4,3,3). Really need to work on pressing endurance. 

5/22/11 - Training

AM:
Did some strict supinated chinups just to feel out shoulders. Might have to stick with these for a while.

From OPT Group 3:
For time:

Row 400 m

15 hang power clean - 155#/100#

10 ring push ups UB

12 hang power clean - 155#/100#

20 ring push ups (11,9)

9 hang power clean - 155#/100#

30 ring push ups (8,6,6,4,3,3)

6 hang power clean - 155#/100#

Row 400 m

7:02. Kept the first row around a 1:40. All clean UB and fast. Fatigued fast on ring pushups as expected. Last row was around 1:35 for first half, then all out around 1:30 at the end.

5/20/11 Rest/Recovery

Didn't do much today. Worked a lot. Going to stretch at night.

5/21/11 Testing

AM:
For Time:
Run 1000m
30 HSPU
Row 1000m

Rest

Thruster Ladder:
Starting at 155
20 seconds to perform thruster
10 seconds to rotate

5/19/11 - Testing

AM:

Focus on controlled efforts, no redline.

Phase 1 @ 95%:

5 min. AMRAP:
5 Squat Snatch @ 135#
10 Bar facing Burpees
rest 25 min.
*4 rounds + 4 snatch. Felt good. Burpees made me tired. All squat snatch unbroken each round.
Phase 2 @ 95%:
7 min. AMRAP:
5 Deadlifts @ 315#
5 Wall Walks
rest 30 min.
*5+2 wall walk. Deadlifts were easy. Wall walks kicked my ass.
Phase 3 @ 95%:
9 min. AMRAP:
25 Wall Ball
50 Double Unders
*7 rounds + 1 Wall Ball. First 4 rounds of wallball UB, then started 15/10. Tripped on double unders once in round 1 and 7, all others UB. Felt good today. Recovered fast.

Rest 6+ Hours

10 min. Airdyne @ Z1
30 min. Mobility
10 min. Ice Bath

I can do all things through Him who strengthens me. - Philippians 4:13

5/18/11 - Training

AM: 15 min. @ Z1:
10 Wall squats
10 Situps
10 Mountain Climbers

Rest 6+ Hours

3 Sets @ 95%: 7 Heavy Push Jerk
15 Chinups
Row 200m
2 x Rest
4 x Rest after 3rd set

*Felt great. All sets around 1:44 fast and unbroken. Used 205,225,245 for each set. Still nursing shoulders so did regular kipping pullups. Felt healthy.
+

3 Sets @ 95%:

5 Power Clean Touch n Go

15 Toes to Bar

Row 200m

2 x Rest

4 x Rest after 3rd set

*Felt good. All sets around 1:43 Used 205# for all sets on power cleans. Could have gone heavier but wanted to touch and go. T2B were tough last 2 sets. Forearms blew up.
+

3 Sets @ 95%:

3 Heavy Dead Lifts

15 Box Jumps

Row 200m

2-3 x Rest

4 x Rest after 3rd set
*Called it after 6th set. Ran out of gas. Saving some for tomorrow.

Yet those who wait for the LORD Will gain new strength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary. - Isaiah 40:31

5/17/11 - Double Training

AM:
A1). Snatch Pulls: @ 115% x 2-3; rest 20 sec. 295# for all sets
A2). Power Snatch: 2-3 x 4; rest 4 min. 185(3), 195(1/3), 185(3),185(3)
*This was tough today. Hips were not turned on. Felt slow. Struggled to get it over with.
+
KBS unbroken ladder for time; 3-18-3
6:30ish Used 100# Keystone, pretty tough, but controlled. Focused on breathing.
+
10 Rounds for time:
3 Muscle Ups
30 Double Unders
12:00 Went at around 85%. Wanted to be easy on shoulders. Still trying to ease them back in. Muscle-ups were unbroken each round. Broke du's a few times. Felt sloppy today.

Rest 6+ Hours

PM:
A1). Front Squat: @ Light 3,3,3; rest 10 sec. 255,305,315
A2). Handstand Walk: 30ft x 3; rest 2 min. UB
+
3 sets: Run 1 Mile @ 80%
rest time of split
6:30, 6:25, 6:20 Runs felt good today. Breathing was good with no lactic build up. Legs are usually smoked from this. Pretty boring though.
+
"J.T." for time
5 min. hspu/ring dip/pushup work.
*Skipped JT. Shoulders were pretty beat up. Going to save some for tomorrow.

No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees. - Hebrews 12:11-13

5/16/11 - Active Recovery

Row 20 min.
+
Mobility Work

5/15/11 - Rest/Recovery

15 min. Airdyne @ Z1
+
Mobility Work

5/14/11 - Double Testing

For time:

Suicide sprint to 5m, 10, 15, 20, 25
15 sdhp @135
Suicide sprint to 5m, 10, 15, 20, 25
1:40, first ladder very fast. All sdhp's unbroken and fast. Slowed way down on last ladder.

30 min. rest

5rft:
5 Ring HSPU
10 DB Rows @ 35#
40 unbroken double unders
200m run
11:06. All RHSPU's unbroken. Chose to go easy on the overhead pulling, shoulders still hurt. Broke du's twice, once in round 3 & 5. Probably cost me :45. Run felt great. Was able to sprint all out on last 200m.

Recovered really fast. Went white water rafting a few hours later. Worked for a great recovery being in the cold water and cardio. Looking forward to a few days rest and hitting it hard on Tuesday.

Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. - Philippians 4:6

5/13/11 - Double Testing

Friday:

3 back squats @275, 1 jerk from the back @275, 2 front squat @275
10-20-30-20-10 of: broad jump in meters, row in calories, kb swing @70
3 back squats @275, 1 jerk from the back @275, 2 front squat @275
12:49, Complex felt strong. Both unbroken. Breathing felt good. Good workout. Recovered super fast.

3-4 Hours

“Movin On”:
25 Power Snatches in 1 min @75
1 min rest
20 unbroken squat clean @95
1 min rest
25 burpees in 1 min
1 min rest
Each prescribed completion is one rep. Continue on as long as possible…
2 rounds + 20 snatches. AWESOME workout. Definitely a mental challenge. Will be using this method of testing much more often from now on. Just flat fell off on the last set of snatches. 


Recovery felt good today. Almost knocked out a third but wanted to save it for tomorrow. Shoulders still feel like crap.

Wait on the Lord, be of good courage, and he shall strengthen thine heart. Wait, I say on the Lord. - Psalms 27:14

5/11/11 - Double Training

Airdyne 5 min @ Z1
+
 A. Power Snatch: 3 x 3 @ Light; rest 3 min. Work up to heavy if possible. Feel shoulder out.
Shoulder felt good 165,185,185
B. Power Clean: 2,2,2 @ Work to heavy double but leave some.; rest 2 min.
Felt good, hips are tired though. 245,255,265
+
Airdyne Sprints: 20 sec. x 5; all out; rest 3 min.
These are as cool as showering with your dad. Averaged around 23-25 cal/20 sec.
+
FLR on Rings - 240 sec.
*Every time you break do 10 pistols
Broke every 60 sec. Pistols felt good. Just flat smoked at this point.

rest 6+ hours

Row 5 min @ Z1
+
6 sets:
Row 1 min. @ 85%
Row 1 min. @ 50%
+
4 Muscleups EMOM x 5 minutes
*If shoulder is up to it.


Never give your family the leftovers and crumbs of your time.
-Charles Swindoll

5/10/11 - Double Training

*Still nursing shoulder. Taking it easy on overhead stuff and pullups for a little while.

Run 5 min @ Z1
+
6 Sets @ 85-90%:
+
30 squats
Run 400m @ 85-90%
20 Games Style Pushups
Run Split @ 50% (All sets around 2:40-2:45)
+
Run 5 min @ Z1
Runs felt great thanks to a good warm-up. Good breathing.

rest 6+ hours


4 Sets @ 95-97%
7 Heavy Front Squat
2x:
12 Box Jumps
12 GHD Situps
Active Rest 4 min.
All sets around 1:40-1:50. Front squat weights were 225,235,235,235
+
4 Sets @ 95-97%
7 KB Squat Clean - 2pd
2x:
12 KB Swings
12 Back Extensions
Active Rest 4 min.
All sets around 1:35-1:45
+
30 min. Pool/Hot tub contrast bath.


Is anything too hard for the Lord?
Genesis 18:14

5/9/11 - Rest/Recovery

30 min Trail Run @ Z1
+
1 Hour Mobility


The stars may fall, but God's promises will stand and be fulfilled.
-J.I. Packer

5/8/11 - Testing

As many 1-5 CTB chin ups ladders in 7 min (5 rounds + 4 Pullups + 2 Squats, Pullups felt terrible. Felt slow in general.)

(you must perform 5 air squats b/t each rep; i.e. 1 CTB chin up, 5 squats, 2 CTB chin ups, 5 squats...up to 5, then start at 1 again)

rest 20 min

As many sets of 25 unbroken Double Unders in 7 min (11 Rounds + 25 Double Unders. Broke 1 round. Felt fast and easy, even with the jacked up GHD I was using.)

(you must perform 5 GHD sit ups b/t each set of 25 unbroken DU's; if you break the DU's, start at 0 again)

5/7/11 Double Testing

AM:

A. Clean Grip Dead Lift - build to a tough 3 in a few sets Stopped at 345#. Form felt good but weight felt heavy. Wanted to really focus on a tight starting position maintaining a tight back.

+

for time:

10 burpees

15 KBS - 2pd

10 burpees

12 KBS - 2pd

10 burpees

9 KBS - 2pd

10 burpees
2:14 Felt great. Didn't start burning until third set of burpees. Didn't slow down until last set of burpees.

Rest 2 Hours:

Five rounds for time of: 
155 pound Thrusters 5 reps
5 Muscle-ups
Run 400m
No time today.

For am I now trying to win the favor of people, or God? Or am I striving to please people? If I were still trying to please people, I would not be a slave of Christ.   Galatians 1:10

5/6/11 - Rest/Recovery

Recovery Swim. Did some easy 25's and 50's with a little hypoxic training. Ready for tester tomorrow.





"Comparison is the root of all feelings of inferiority."
-James Dobson

5/5/11 - Recovery

5 dead hang to inverted rest 1 min x 5

+

TGU - 50 reps slow and steady light Used 35# took about 12 min. 

+

HSPU practice - 10 min
Did an amrap of :
1 x Ring HSPU
1 x Parallette HSPU
1 x Depth Challenging
1 x Wall Facing
Just moved slowly from one to another.

Strength/Recovery

Going to follow Big Dawgs for the rest of this week.


A. build to a tough 3 in the OHS with perfect form and speed
Hit 255# easy, went for 295# and hit the first then lost it. 295# is a 1RM PR though.
B1. wtd supinated chin ups - 2-3; rest 10 sec 70#
B2. pronated strict chin ups x 8; rest 10 sec UB
B3. CTB chin ups x 12; rest 4 min x 3 UB
C. AMRAP Burpees in 20 sec all out; rest 1:40 x 3 12 for all sets, felt slow today. Shoulders hurt.

5/3/11 - Recovery

A. Dead Lift - 50% of 1RM on weekend; 8 sets of 2 @ 11X1; rest 30 sec
250 - fast and easy
B. Bench Press - 5,5,5; rest 2 min - only last set tough
185,225,255
C. Hang Power Clean x 2/Push Press x 2; rest 1 min x 6 - work on tech, not weight
185#
D. Double Under Horse - Every starts at the same time. First person to break gets a letter. Pretty fun game.

4/30/11 - Spartan Race + Training/Testing

AM:
Spartan Race
Took over 50:00! Awesome Race! Really fun obstacles. Big thanks to Ben Killary who helps run the race!

Noon:
A. Power Clean: 1x5sets @ 80%; rest as needed
Used 245#. Felt good. Took hips a few sets to wake up.
B. Bench Press: 2 x 10sets @ 185#; rest 45 sec.
Fast and easy.
+
5 Rounds for time:
10 Ring Dips
15 Box Jumps (20" by mistake)
20 KB Swings 1.5pd
6:05 All UB
+
10min. AMRAP Strict Muscleups
BP and I did singles back and forth. Probably got 25-30 each. Focused on strict pull with hollow body and externally rotating the shoulders at the top.


Split jerk from a few days ago.
http://www.youtube.com/watch?v=TWTyhBPkPAI
Going to take 2-3 days off to fully recover. Looking forward to coming back 110%.


"Faith is the belief that God will do what is right." 
-Max Lucado