9/29/12 - MAP

Saturday
Row 500m @85%
Rest 2 min
x5
+
Row 1k @85%
Rest 3 min
x2
+
Row 2k @85%

1:41.7
1:39.8
1:41.0
1:41.0
1:40.3

03:33.3
03:31.7

07:20.8

Felt awesome today. Back was a little stiff. Breathing was good. Legs got a little tired towards the end of the first 500m, and first 1000m. After that, settled in nicely. Happy with how things felt today.These were all very controlled.

Used the 1 min. run @ 80%/ 1 min. walk x 6 sets for a warm up. Really helps a lot.

9/28/12 - Training + Testing

Friday
6:00 AM, fasted - never again.
A. Back squat @20x1, 4-5x5; rest 2 min
315, 315, 320, 325, 335(4)
Felt good. Got me breathing pretty heavy.
http://www.youtube.com/watch?v=KnDJqfDHa-k

B1. Weighted chin up 2-3 moderate effort x3; rest 10 seconds
53# for all sets. Easy.
B2. 15 unbroken ctb chin ups x3; rest 3 min
Done. Butterflied a few sets.
http://www.youtube.com/watch?v=-45xCrWpPeQ

C. TnG squat clean 10, 10, 10; rest 2 min (increase weight per set)
185, 195, 195x 
http://www.youtube.com/watch?v=_EFTqG_1T9Y

Whoa. Hit a wall on this one. Had to drop with 2 left on last set. Went to heavy.
Just ran out of gas this morning. Too much work to train this whole session on an empty stomach.
I laid on the ground for 15 minutes after my last set and actually fell asleep.
Huge crash.

PM
8 min amrap:
8 2 pood KBS
8 burpees
16 double unders

8 + 6 Double Unders

Was hoping for 9-10 rounds. Just have to move faster next time. Went out the gates hard and started to feel nervous about it. But the transitioning help my breathing stay under control. I felt awesome. Only slowed down on the burpees just a little bit. Laid down for about 30 seconds afterwards then was fully recovered. Felt great. So much fun.
http://www.youtube.com/watch?v=n0IP5zRI4R4&list=UUMy0Xc74HbvFTwryjESMKMw&index=2&feature=plcp

9/26/12 - Swim + Skill/Recovery Session

Wednesday
AM
Swim 30 min continuous

Worked on bilateral breathing.
Used a progression with the buoy and hand fins.
By the end of it I was breathing out of both sides comfortably every 3rd stroke.
Pretty happy with this. Felt much more balanced this way.
Around 1000m total in volume.

PM
60-75 min skill session

Run - 5 min.
Triple Jump Drills (Work on some single leg bounding, no full attempts) - 10 min.
Reverse shot toss practice (no max efforts) - 10 min.
Snatch/OHS mobility work (did several duck walks with pvc and barbell over head) - 10 min.
Row - Played 3 x 4:00 fish games, Shep won 2/3. Not happy. - 15 min.
Parallette HSPU's - 5 min.
Flow work - Back bends and bridges (was holding bridges for 30 sec.) - 10 min.
Airdyne - 5 min.
Foam Roll - 5 min.

9/25/12 - MMM

Tuesday
11 min amrap @80%
Run 400m
8 2 pood KBS
12 box jumps 24"
12 push ups
8 2 pood kbs
3 even
Rest 4 min

11 min amrap @85%
Run 400m
8 2 pood KBS
12 box jumps 24"
12 push ups
8 2 pood kbs
3 + 50m

rest 4 min

11 min amrap @90%
Run 400m
8 2 pood KBS
12 box jumps 24"
12 push ups
8 2 pood kbs
3 + 50m

Rest 12 min

11 min amrap @80%
Row 350m
15 power snatch 75#
15 push press 75#
Airdyne 15 calories
15 wall balls
30 double unders
1 + 6 calories

rest 4 min

11 min amrap @85%
Row 350m
15 power snatch 75#
15 push press 75#
Airdyne 15 calories
15 wall balls
30 double unders
1 + 15 calories

rest 4 min
11 min amrap @90%
Row 350m
15 power snatch 75#
15 push press 75#
Airdyne 15 calories
15 wall balls
30 double unders
1 + 15 wallball

Tough today. Felt pretty tired after the second set. Was pretty much just trying to maintain the same pace each set after that with a little more push towards the end. Breathing was hardest during the run on the 2nd and 3rd set. Breathing was the hardest during the power snatches. Took about 5 calories on the AD to settle down after the snatches and push presses. Runs felt sluggish. Just didn't feel sharp today. Still had fun. Love these sessions.
Onward.

9/24/12 - Training

Monday
On the min for 24 min:
Odd- 2 squat clean + 1 jerk 225#
Even- 2 muscle ups

Done. Easy. Felt good so went ahead and completed 30 min.
Mix and matched split jerk and push jerk.

http://www.youtube.com/watch?v=qMfpfA-5KPI&feature=youtu.be

9/23/12 - Sunday

Woke up early and grabbed some coffee and breakfast. Went to church and volunteered helping some of the family pour coffee. Pretty easy day ahead. Grabbed the old trimmer and mower I recently fixed and helped my Aunt Laur mow my cousins lawn. They are out of town on their honeymoon and arrive back home tonight. Hopefully this will be a good ending to their trip. It's afternoon now and time for Brandi and I to start cooking our meals for the week. We've pretty much got this down to a science now. We can cook around 8-9 days worth of meals, for both of us, in less than 3 hours. Sometimes a little bit longer when we decide to try new recipes. Today we prepared a few new things so it took a little bit longer than usual. Started around 2:00 and done by 5:00. Also, of course it helps that we both enjoy eating the same things. I also spend 5 minutes on Sunday to prepare my post work out shakes for the week. This saves a lot of time I've learned and I don't have to tote around 4-5 different bottle of supplements in my gym bag. I just prep the specific ratio mixtures in separate ziploc baggy's and label them with a sharpie. Once again, this is easy for me because I know my training schedule a week ahead of time. Most do not.

Quick list:
6 x 6-8oz pork chops, cut from a solid pork loin
2# oven roasted chicken thighs and wings
2# ground beef meatloaf with peppers and onions
1# brussel sprouts baked with bacon
1# brussel sprouts roasted in olive oil
5 x large sweet potatoes mashed and mixed with cinnamon
2 cups white basmatti rice
2 cups quinoa
1# steamed broccoli
1/2 # sauteed spinach with butter
12 cups kale salad with peppers, onions, cucumbers
1 Large container spring mix - Breakfast salad
2 cups diced strawberries - Breakfast salad
1/2 cup raspberries - Breakfast salad
1.5# turkey breast - Breakfast salad
I also have some sausages, a 3# sirloin tip roast, and 4 NY strip steaks in case I feel like having a fresh cooked dinner. Spending a few more minutes tonight, I went ahead and prepped the next two days meals in separate containers. I usually only do two days ahead in case things come up.

There is no excuse if it's something you really want. You'll find a way to make it work.

9/22/12 - MAP Training

Saturday
Airdyne 10 min z1
+
Airdyne 10 min @85%
Rest 5 min
x3
+
Airdyne 10 min z1

184 cal
181 cal
194 cal
Ave 1100-1150 cal/hr ish

Pretty happy with how I felt today. I'm starting to learn that the airdyne
is different from other mono sessions. I have to accept that it's not going to be
my breathing as the limiter, it's my quads.
Just flat out dealt with being more uncomfortable this time around.

Pushed a little bit harder on the last one. Still learning on these sessions.

9/21/12 - Training + Helen

AM
A. Squat snatch from high blocks 1, 1, 1, 1, 1; rest 2 min
205, 215, 225, 235, 235, 245x
Felt sharp. I wasn’t getting very low and I think the boxes may have been set a little low. Either way it was tough pulling from that high.

http://www.youtube.com/watch?v=pGe9Qyz9fow&list=UUMy0Xc74HbvFTwryjESMKMw&index=2&feature=plcp

B1. Strict press 6, 4, 2, 6; rest 2 min
165,180,190,170 B2. Weighted chin up clusters 2.2.2.2x4; rest 20 seconds/rest 2 min
53# for all sets. Felt good.
C. 3 pause snatch DL 3, 3, 3, 3, 3; rest 2 min (1 second pause at
shin, knee, mid thigh)
185, 215, 225, 235, 245
These felt strong. Didn't try to go crazy with the weight, just focused on movement.

http://www.youtube.com/watch?v=ft2KgbPOCwo&feature=relmfu

PM
"Helen"

7:12 

Compared to 6/15/12 7:24, ran the same track. 

http://www.youtube.com/watch?v=P1skWIsKHDY

Felt freakin fantastic. Pushed the pace hard on the run.There's still more there. Had a lot left. A little disappointed in that, but it felt really easy today. Happy with the :12 improvement since last time. Need to run faster. From watching the videos, I think the only thing I sped up on was the movement transitions. I took almost zero rest this time around. Was almost completely recovered during the first set of swings. 

9/19/12 - Swim + Skill Session

Wednesday
AM
Swim 30 min continuous
Practiced stroke. Did several drills. Didn't swim non stop. Needed some practice. Spent no more than 30 minutes though.
PM
60-75 min skill session
Airdyne - 5 min
Reverse shot toss practice
Triple Jump Practice. Was over 26' consistently.
Worked on punching my foot into the ground and making the
single leg jump a little more deliberate rather than fast.
Thanks Nate for the advice. It felt better today than it ever has been.

Run - 5 min 

Triple under - with heavy rope
Handstand walks - made it probably 35m with a turn around once
I would like to get to a 50m (25m down and back with a turn around)
Row - 5 min. Played the fish game
Parallette HSPU's - worked to a few reps at 16" depth.
That was really difficult
Bar muscleups - worked on flipping around both ways

Tuesday
Fasted at 6:00 am.

10 min amrap @80%
Run 400m
15 kbs 1.5 pood
15 sit ups
15 hand release push ups
2 + 400m

rest 4 min

10 min amrap @85%
Run 400m
15 kbs 1.5 pood
15 sit ups
15 hand release push ups
3 + 50m

rest 4 min

10 min amrap @90%
Run 400m
15 kbs 1.5 pood
15 sit ups
15 hand release push ups
3 + 200m

Rest 8 min

10 min amrap @80%
Row 350m
15 power snatch 75#
15 push press 75#
30 double unders
2 + 1 P.S.

rest 4 min

10 min amrap @85%
Row 350m
15 power snatch 75#
15 push press 75#
30 double unders
2 + 15 P.S.

rest 4 min

10 min amrap @90%
Row 350m
15 power snatch 75#
15 push press 75#
30 double unders
2 + 15 P.P.

Felt pretty good today. Much more challenging waveloading the % efforts. Body felt good though. Power snatches were getting the breathing a little heavy.

On the first AMRAP I just speed up the run each round and kept all movements fast.
2:00 ish 400's on 1
1:50 ish 400's on 2
1:40 ish 400's on 3

Second amrap I just broke movements less each round.
Power snatches 5/5/5 on round 1.
Power snatches 8/7 on round 2
Power snatches UB on round 3

Everything else UB and smooth.

9/17/12 - Training

Monday
A. TnG squat clean 5, 5, 5, 5, 5, 5; rest 90 seconds (increase weight per set)
185#, 205#, 215#, 225#, 235#, 255#
Felt great. Could have gone heavier each set. Not close to failure.
Breathing got heavy toward the end but not bad.

185
http://www.youtube.com/watch?v=bd8hJuvOknY&feature=youtu.be

205
http://www.youtube.com/watch?v=jc9b68Jb4qc&feature=youtu.be

215
http://www.youtube.com/watch?v=_OTi4MXk-78&feature=youtu.be

225
http://www.youtube.com/watch?v=HeX460C0T80&feature=youtu.be

235
http://www.youtube.com/watch?v=HeX460C0T80&feature=youtu.be

255
http://www.youtube.com/watch?v=HMa00cub7R4&feature=youtu.be



B. 4 muscle ups on the min for 10 min
Done,
Did 5 sets of 4, then 5 sets of 5
45 total
All unbroken except last set. Did 4/1. Happy with this.

C. Thrusters @135# x10 unbroken; rest 1 min x4
Done. Easy. Just worked on trying to stay cool during these.
Didn't rest much between A, B and C.  Breathing was heavy at this point.

Good day. Going to do the multi mod map session in the am due to travel for work. Excited to try it in the morning. 

http://www.youtube.com/watch?v=GilzT-IDmhc&feature=youtu.be

9/15/12 - 3K Test + 5K Test

Saturday
AM
Run 3k for time on track

12:16.0
PR
Pretty excited about this.
Running felt great today.
I would really like sub 12 at the bash.
Definitely possible with some better strategy.

2:25  600m 
01:38.6 lap 2
01:43.5 lap 3
01:43.0 lap 4
01:41.8 lap 5
01:39.3 lap 6
01:24.2 lap 7
PM
Row 5k for time

18:19.4
Ave/ 1:49.9
25 stroke/min
Damper on 8.5

03:41.6
03:41.3
03:41.1
03:41.6
03:33.7
Obviously consistent. Pretty happy with that. I think I'm capable of holding a 1:48. I would like to shoot for sub 18 next time. Felt great today. Recovered fast after both tests. Lots of energy left.

9/14/12 - Training + Balls Training Session 4

Friday
AM
A. Power snatch 2, 2, 2, 1, 1, 1; rest 2:30
195#, 205#, 215#, 225#. 235#x, 240#PR

Felt good today. I feel like there's more there.
Save some for next time
225#

http://www.youtube.com/watch?v=l_IwwRA8aAA&feature=youtu.be

235#

http://www.youtube.com/watch?v=mhppY1FMkB8&feature=youtu.be

240#
http://www.youtube.com/watch?v=bprNyTum9G4&feature=youtu.be


B. Incline bench press @60x1, 2-3x4; rest 2 min
195, 205, 215, 225
Felt great on shoulders. Tough tempo.

C. Good morning @33x1, 4-5x3; rest 2 min
105, 115, 135
Felt good on hammy's and glutes.


PM
Run 400m for time
Rest exactly 90 seconds
5 rounds for time:
8 power clean and jerk 115#
24 air squats

1:05
Ran on the same loop as the test two weeks ago.

5:42
All UB but squats started getting slow.
Please don't laugh at the video. Or laugh I don't care.
The squats were ridiculous, I know.
Felt good today though.

http://www.youtube.com/watch?v=cLDLB-ggMks&feature=youtu.be

9/12/12 - Swim + Recovery/Skill Session

Wednesday

AM

Swim 1K time trial

24:14:00

Energy felt good. Technique bad.

Went out a little to hard. Started to get sloppy.

Still happy with the improvement from the last trial.

Something like 12 minutes faster.

I might need to back off on the volume and start hitting

the drills aggressively again. Several things to fix with my stroke.

PM

60-75 min skill session - 4 skills max

+ cardio in b/t skills NOT running

Flow work - 15 minutes

Row - 10 minutes

Parallette HSPUs, Muscle ups - 25 minutes

Rock climb/bouldering - 45 minutes

9/11/12 - Training

God bless the families of those who lost their loved ones on this tragic day...

Tuesday
20 min amrap @80%
Run 400m
35 double unders
25 wall balls
15 chin ups

4+20 wallballs
Felt good. Split wallballs into 10/15 each round
Pullups felt good today.
Rest 5 min

20 min amrap @80%
Airdyne 30 calories
10 GHD sit ups
15 thrusters 75#
15 box jumps 24"

4+10 calories
This one was tough. Box jumps were winding me.
Starting splitting up thrusters so I could stay moving on box jumps
Rest 5 min
20 min amrap @80%
Row 500m
20 kbs 1.5 pood
20 double unders
20 walking lunges

4+5 kb swings
Row felt good today
Split swings in half
DU's and lunges were fast and easy

Temp was actually reasonable today. Much easier to keep going without the heat.
I'm liking the progression. I'd like to keep up this pace.

9/10/12 - Training

Monday
A. Back squat 5, 3, 5, 3; rest 2 min
335, 345, 355, 360
Misjudged strength today. Felt awesome. Should have gone a little heavier.
Pretty happy with how these felt though.
Back felt good going deep.

355 x 5
http://www.youtube.com/watch?v=ShQNgwDW1hU&feature=youtu.be

360 x 3
http://www.youtube.com/watch?v=lFyl-6XBXvQ&feature=youtu.be


B. Power snatch x1/Hang Power snatch from the knee x1/Hang power
snatch from high hang x1/OHS x3; rest 90 seconds x5 sets

165,175,185,190,195
Felt sharp. First power snatch wasn't the best.
Still don't feel great in the bottom position. Everything from the hang
feels awesome right now.
Wasn't too aggressive with the weight jumps. Wanted to stay sharp.

185
http://www.youtube.com/watch?v=ssAikJtzcyg&feature=youtu.be

195
http://www.youtube.com/watch?v=T3dCufrluVw&feature=youtu.be

C1. KBS 20 unbroken x3; rest 10 seconds
70#, 88#, 88#
C2. Amrap HSPU in 1 min x3; rest 3 min
27, 18, 18

Swings were easy. HSPU's were strict then finished with a kip.
HSPU's didn't feel that great today. My traps are super sore from all the
snatch work lately. Fun session. Enjoyed it.

9/8/12 - Training

Saturday
Run 1 min @80%
Walk 1 min
x10
+
Row 2500m @85%
Rest 4 min
x3
+
Airdyne 20 min z1 cool down

Run felt great again.

9:31
9:33
9:30

Pretty uncomfortable during the first one. 2nd and 3rd felt better. Legs are pretty tired from yesterday. Hips were tight. Not very happy with the pace I held on this.
I know there's more. Recovered fine though. Feeling good.

No airdyne so after Brandi, Kyle and I rock climbed for about an hour and half or so. Freakin blast!
CF Murfreesboro's gym is connected to an indoor rock climbing facility. Grip felt strong. Surprised that I had as much endurance that I did. Biceps started cramping toward the end though. I think from all the rowing.

9/7/12 - Training + Balls Training Session 3

Friday
AM
A. 3 position squat snatch; build to a 1rm complex (without dropping the bar)
135,165,185,195,205,215,225, 235x
Felt great! Straps help a lot. Could have probably gotten 235, I was just tired at this point.
Hips felt good today. I had to tell myself to be patient on the snatch from knee.
I kept wanting to rush and pull early.

135
http://www.youtube.com/watch?v=PHWqcf1D0Cg&feature=relmfu

165
http://www.youtube.com/watch?v=OLTCnnTCFrg&feature=relmfu

185
http://www.youtube.com/watch?v=qIRS2aZ-8hE&feature=relmfu

195
http://www.youtube.com/watch?v=Un5BNlQFD_w&feature=relmfu

205
http://www.youtube.com/watch?v=V1cFdKqfwlQ&feature=relmfu

215
http://www.youtube.com/watch?v=Y5V6x47gd5A&feature=relmfu

225
http://www.youtube.com/watch?v=s6TnpPHHB8M&feature=relmfu

235 miss:
http://www.youtube.com/watch?v=WvOH264VlC8&feature=relmfu


B. Snatch balance 5, 5, 5; rest 2 min
205,205,205
These felt pretty tough. Hips were tired.
Decided to stay pretty light and work on speed.

C. Push jerk x3/Split jerk x3; rest 2 min x3
225, 245,255
These were a battle. Push jerks felt strong. Not the split jerks.
My hands were too close together on the split jerks. Need to widen out.
Hips were smoked by this point.

225
http://www.youtube.com/watch?v=cgTz5_qhR4o&list=UUMy0Xc74HbvFTwryjESMKMw&index=12&feature=plcp

245
http://www.youtube.com/watch?v=AM2qa82RsYI&list=UUMy0Xc74HbvFTwryjESMKMw&index=11&feature=plcp

255
http://www.youtube.com/watch?v=sJQ-uOUl3Pc&list=UUMy0Xc74HbvFTwryjESMKMw&index=10&feature=plcp 

Great session. I'm pretty smoked.
Part 2 scares me but I'm used to it.

PM
Row 350m for time
Rest EXACTLY 90 seconds
7 rounds for time all out:
7 thrusters 135#
7 CTB chin ups

:56 - row

8:35 metcon

Row felt strong. This was painful as usual. Pullups felt TERRIBLE.
Thrusters weren't bad. Held a 1:16 for most of it then fell to 1:20 with 100m left.
These are pretty demoralizing but it's still fun. It's so hard to completely wipe yourself knowing you've got 7 rounds of work left. I love these sessions.
http://www.youtube.com/watch?v=ZhoVZOOv61g&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp 

9/5/12 - Swim + Skill Session

Wednesday
AM
Swim 35 min continuous - add new stroke to mix

Practiced some breathing and rotating drills. Used the buoy and hand fins for a bit. Practiced some back stroke. Went ahead and finished out the remaining time freestyle. Swam about 1600m total. Felt great. Body is 100%.


PM
45-60 min skill session - 3 skills max,
constant flow + cardio piece in b/t each

Mountain Bike - 10 min
Kipping parallette HSPU's - 10 min
Run - 10 min
TGU's - 10 min
Flow work - 10 min
Pistol Variations - 10 min
Foam roll/stretched

Fun day. Feeling good. 

9/4/12 - Training

Tuesday
15 min amrap @80%
Run 400m
15 wall balls
15 box jumps 24" (step down)

4 + 300m
Felt good. Step down from 24" made
my lower back tight. Breathing felt good the whole time.

Rest 5 min

15 min amrap @80%
Row 500m
20 sandbag walking lunges
10 chin ups

4 even
Accidentally did pullups then lunges.
This was rough. Row felt weak. Pullups felt weak.
Breathing was tough.

Rest 5 min

15 min amrap @80%
Airdyne 20 calories
15 OHS 65#
15 burpees

4 + 2 Burpees

This one was a lot better. Kept a solid pace the whole time.
OHS were fast. Burpees were smooth. Did half of them stepping down.
The other half jumping down.

Not a bad session. Pretty tired afterward. Body felt good though.
I had probably 70g of carbs from my shake, 3 oranges, and 2 large coconut waters.
It was hot and humid as hell today. I was so thirsty.
Looking forward to a good swim in the morning.

9/3/12 - Training

Monday
A. Power snatch 3, 2, 1; rest 3 min
215, 220, 225, 240x
Felt very strong. So went for one more at 240. Caught it juuuust below parallel.
I still see so many things wrong with my pull.

215
http://www.youtube.com/watch?v=wpVeLEcrQWI&feature=youtu.be

220
http://www.youtube.com/watch?v=xZ2XAv8TR6s&feature=youtu.be

225
http://www.youtube.com/watch?v=KDKv6WQoQUg&feature=youtu.be

240x
http://www.youtube.com/watch?v=fAZYC_BqheE&feature=youtu.be

B. Hang squat snatch 3, 2, 1; rest 3 min
185, 205, 225
Felt ok. A little awkward. I'm used to pausing at the knee. Pretty tough without straps.

185
http://www.youtube.com/watch?v=6fsAeEady0M&feature=youtu.be

205
http://www.youtube.com/watch?v=O2ji2IXVRcw&feature=youtu.be

225
http://www.youtube.com/watch?v=Xo1qfrLc-Ds&feature=youtu.be

C. Amrap 1-3 unbroken hang squat snatch ladders in 5 min @155#
4 + 1 + 2
This felt ok. I wanted to "dig in" more but my hands started to shred.
All the pulls felt good but bringing the bar back down was get rough.
I had to start pausing before the next rep.

http://www.youtube.com/watch?v=hNJGqnh2zWM&feature=youtu.be

Rest 5 min.

D. Amrap 1-3 unbroken hang squat clean ladders in 5 min @225#
3 + 1 + 2
This was rough. I was pretty smoked from all the previous work. My hands were shredded as well.
The squats felt good though.

http://www.youtube.com/watch?v=vD6uh-DaPfw&feature=youtu.be

Not very happy with the 2 amrap's today.

9/2/12 - Training

Saturday
Run 1 min @80%
Walk 1 min
x7
+
Row 1k @85% - same output per set - test the pace comfort
Rest 3 min
x4
+
Airdyne 20 min z1 cool down

Run felt good. I really enjoy the 60/60 as a warm up.
I feel ready by the time I get to the intervals.
Glutes and adductors are really sore and tight today.
Suprisingly lower back isn't sore at all.

3:35
3:34
3:33
3:32

Breathing felt great. Just started counting strokes in sets of 10 at the start of every 100m.
By the time you get to the last 200m it's offset so it's like a bonus mentally.
Pretty happy with how these felt. First one was the hardest.
Last one got a little lactic the last 250m.

Airdyne complete. Butt was sore by the end of it.