10/30/12 - Test + MMM

Tuesday
AM
5-4-3-2-1
Clean and jerk 225#
Bar muscle ups

3:52
CJ's all singles. Felt pretty easy. Missed 1 bar muscleup on round of 2. Got lazy and form fell. Cost me like :20. First time doing these in a test. Really fun! Would like to have this near 3:00.

Felt better today. Spent a while warming up. Rode the airdyne for 10 min prior. 150 cal. Help wake up and get my body warm. Temperatures are dropping pretty quick.

http://www.youtube.com/watch?v=tX5Pebex9Ks&feature=youtu.be

PM
5 min amrap @85%
Row 200m
5 burpee over rowers
Rest 2 min
5 min amrap @85%
Run 200m
10 wall balls
Rest 2 min
5 min amrap @85%
Airdyne 10 cals
20 double unders
Rest 2 min
5 min amrap @85%
Row 200m
5 squat snatch 95#
Rest 2 min
5 min amrap @85%
Run 200m
10 ring dips

4 + 111m
3 + 5 wall balls
5 + 3 double unders
3 + 3 squat snatch
4 + 75m

Had a bad headache before the session and was feeling a little sick. Ended up feeling awesome though during the entire workout. Breathing was great. Body felt good. Just felt on tonight. Pushed the pace on all of these. I was recovering so well during the 2:00 rest. This session FLEW by.

10/29/12 - Z1 + Training

Monday
AM
Row 6000 meters out of bed fasted z1

23:49, less than 2:00/500m. Felt good. Takes a while for my arms to wake up. Biceps and lats are always tight.

PM
A. Snatch balance 1, 1, 1, 1, 1, 1; rest 3 min
225, 245x, 235, 245, 245x, 185
These did not feet good today. EVERYTHING felt off. I have never felt so unstable in the overhead position. Speed felt good but no balance, and I kept losing it forward. I have changed shoes recently with a lower profile heel. Maybe that is a small part of it. Very frustrating because I was missing weights something like 60# under my max.

http://www.youtube.com/watch?v=z4Fa4O2gx_w

B. 1 1/4 front squat; build to a max
345#, missed 355#
Pretty tough.

325

http://www.youtube.com/watch?v=5Nxd5tkBJqU

345

http://www.youtube.com/watch?v=US4Wmd8VNCI

355X

http://www.youtube.com/watch?v=JS8SmNd-NVA


C. 50 ring hspu for time
8:48
Going back and looking at video they were pretty sloppy. My arms were locked but body wasn't always straight. Crappy day. Felt good going into it, just crappy afterwards.

http://www.youtube.com/watch?v=eLR4KuqRzkk

10/27/12 - Training

Saturday
8:00 AM
Run 20 min easy out of bed fasted
Done. Felt good. Woke up a little stiff, but not bad. Upper body is 100%! Very excited about my recovery from yday's session. Quads and glutes are a little sore but not bad. 
PM
Airdyne 30 seconds @95-98%
Rest 2:30
x5
Rest 5 min
x3

31,27,24,24,28
25,23,26,25,23
26,23,25,26,26

These felt much better this week. Legs were still smoked but nevery got sick like last week. I was super lactic last week. Recovered fast this week. Body is feeling great. Things are clicking.

10/26/12 - Training + Testing

Friday
AM
A. Weighted dip; 8, 8, 8, 8, 8; rest 2 min
35, 37.5, 40, 40, 40x (6/1/1)
Battled for the last rep on each set. This blew up my upper body.

B1. 20 hspu for time x 5; rest 2:30
UB - :20, UB - :22, UB - :24, UB - :45, 10/5/5 - 1:09
Need to learn to kip better. Will practice that next week.

B2. 20 unbroken CTB chin ups x 5; rest 2:30
UB - :22, UB - :25, UB - :27, UB - :28, UB - :28
These felt good today.

I felt like freakin' Ahhhnold after this session. I was pumped. Not metaphorically speaking. Very happy with this. On paper, I thought no way. But it wasn't that bad. 

PM
7 rounds for time:
7 front squat 225#
35 double unders

6:24, Unbroken. Squats felt great. This was fun.

http://www.youtube.com/watch?v=PdhHYqfgpr0&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp

10/24/12 - Swim + Skill Session

Wednesday
5:30 AM Fasted

Swim 50m @90%
Rest 90 seconds
x18

Done, fasted, at 5:30am. First 5 were around :52 Then the rest averaged out to around :50,
with a few :48 in there. Hit :47 a few times as well.

Excited to lower the rest time next week. It will be a good challenge. Stroke is slowly getting better.
PM
60-90 min skill session

4 rounds not for time, constant movement.
Run 800m
5 rope climbs - 17'
10 deck squats
5 RHSPU - Rings above waste level
Airdyne 50 cal

Took around 55 minutes. Was going to do 5 rounds but was short on time. Had to pick up a washer and dryer I bought.

10/23/12 Test + MMM

Tuesday
AM
3 rounds for time:
10 deadlift 335#
10 muscle ups

7:21
DL's: 5/5, 5/5, 3/3/4
MU's: 5/5, 2/2/2/2/2, 1/2/2/2/1/1/1
Bad morning. Slept great but just had ZERO attack today. No clue why, just couldn't push to go fast. Everything felt heavy. Not happy with performance.

http://www.youtube.com/watch?v=CQSUT7UJuEw&feature=youtu.be

PM
10 min amrap @85%
10 kbs 1.5 pood
10 ring dips
30 double unders

8 rounds even. Felt good. All unbroken.

Rest 4 min

10 min amrap @85%
10 thrusters 95#
10 chin ups
Run 200m

4 rounds + 10 thrusters + 10 pullups
Upper mid back was really tight on this was. Difficult to breathe. Movements fast and easy though.

Rest 4 min

10 min amrap @85%
20 wall balls
10 sit ups
10 back extensions

5 + 11 wallballs
Lower back was really tight by this point. Wallballs were 10/10  except for 1 set UB. Threw to a 12' target. 

This session felt great. Felt good to go long again. My body has been craving it. 

10/22/12 - Z1 + Training

Monday
AM
Row 5500 meters out of bed fasted z1
Done. About 23 minutes.

PM
A. Back squat 3, 2, 1; rest 2 min
355#, 375#, 405#
These were ass to grass and it felt nice. I'm not quite sure if my 1rm is up but I am certainly squatting lower.

B. 3 position paused squat clean; 2, 2, 2, 1, 1, 1; rest 3 min
185#, 195#, 225#, 225#, 245#, 245# 

http://www.youtube.com/watch?v=VVEc-DfxvgA

Still not sure if I did these right.These first two sets I didn't drop. After that, start dropping and resetting after each pause. Wasn't sure if it was supposed to be dropped or not so I did both.

C. 100 meter handstand walk for time
5:12 
http://www.youtube.com/watch?v=8yvg6c5pz7Q&feature=youtu.be

First 20m UB. Then broke a lot after that. Not a lot of fatigue in the shoulders, but more in the wrist and neck. Would like to walk with my neck straight instead of looking forward. Will start working on that during skill sessions.

10/21/12 - Training

Saturday
AM
Run 20 min easy out of bed fasted
Done. Felt great. Had a good breakfast.


PM
Airdyne 25 seconds @95-98%
Rest 2:35
x4
Rest 5 min
x3

25,25,26,23
23,24,20,21
25,22,22,30

Whew, these got spicy.Haven't had this much intensity in a while. I was pretty sick afterwards.
Walked around the gym a few times to recover. Went all out on the last set and got 30 cal. Then hurt like a MF'er afterwards. Great session. Can't wait to build on these for the next few weeks.

Friday

AM
A. Close grip bench press; 5, 5, 5, 5, 5; rest 2 min
225#, 230,230,230,235
All complete. Good weight. Started to struggle.
B1. 10 parallete hspu for time x4; rest 1 min

Only first set UB in around :35 seconds. These became very difficult. 13-14" Might have been a bit much.

:37 UB
1:06, 5/2/1/2
2:13, 3/2/1/1/1/1/1
3:14, 1/1/1/1/1/1/1/1/1/1
B2. 15 unbroken CTB chin ups x4; rest 1 min
All UB and fast.

http://www.youtube.com/watch?v=cMpl0hsrs4A&feature=youtu.be

PM
10-8-6-4-2
Deadlift 315#
GHD sit ups
2:13
Felt good to go fast again. Recovered even faster.

http://www.youtube.com/watch?v=850NPpvxyv8&feature=youtu.be

10/17/12 - Swim + Skill Session

Wednesday
AM
Swim 50m @90%
Rest 90 seconds
x16

5:30 AM Fasted
All sets around :50-:52
:49 fastest, :52 slowest
These felt awesome! Bilateral breathing the whole time. Very comfortable now. No flip turns yet. I imagine it will take a few seconds off.


PM


60-90 min skill session

10 min. - Airdyne
+
5 rounds not for time:
5 bar muscleups
10 pistols
10m handstand walk
+
10 min. - Airdyne
+
7 rounds not for time:
3 x Heavy KB Snatch/ arm
10 Triple Unders
+
10 min. - Airdyne
+
In any order:
Accumulate 3 min: 90 sec/each
L-Sit
Back Bends
+
Foam Roll/Stretch

Sunday

OPTathlon 3.0

1. Clean and Overhead in 10 min
335# PR
Warmed up pretty heavy and was feeling good. Started at 305#. Then 325#. Then 335#.
All easy attempts. 15# better than last year. Tried 345# twice. Couldn't clean it. Kept screwing up the clean. I felt strong today. I will clean and jerk 355# soon. Very happy and surprised with this. (short rest)

2. Standing Triple Jump
27' 7.5", PR from last year by over 3' 

Very happy with this. Not satisfied as I feel technique is still limiter but better than last year. (short rest)

3. Row Repeats
1:29.1, 1:28.5 , :01 pr from last year.
Felt great! Didn't go hard enough in the first 500m. I had a lot of gas left after this. I FELT SO MUCH BETTER THAN LAST YEAR. 2 x 500m was cake compared to what my mind has been doing lately. (2-3 hours rest)

4. 8 minute amrap Circuit:
8 Thruster @ 115#
8 CTB Pullups (on fat bar)
8 Burpees over the bar

6 round + 3 Thrusters
Felt really good. Paced conservative and only went faster. Breathing was good. Everything felt strong. The burpees didn't feel hard but got my breathing heavy. Pullups were a little difficult as well. The bars were really fat. The best score on this was 6 + 6 thrusters. Recovered fast. Feeling good. (2-3 hours rest)

5. Reverse Shot Toss
37', less 8.5" from last year
Not happy at all. Just didn’t feel very powerful. Should have practiced a little more. (short rest)

6. 3K Run
14:30 something
WHOA. This was rough. Was holding 1:38-1:40 pace for about 800m then it started. Both quads completely locked up. Very painful. I could not bend my knees. This slowed me down quite a bit.
Thought about calling it quits to avoid injury but still wanted to register a time. My goal was sub 12, since I ran a 12:17 six weeks ago. Oh well.

Still ended up in 9th after bombing the run. I guess that's pretty good. I think a 12:30 run would have put me in around 4th or 5th place. Not worried about it though. I know I'm faster and I did the things I needed to do today. Back to the original task as hand. Incredible weekend. Learned a lot and enjoyed hanging out with old friends. Great to see some progress from last year.

10/13/12 - Pre Comp

Saturday

Worked up to a easy power clean and jerk. 285#, felt fast and strong but technique feels goofy. Rolled and stretched for a bit. Feeling good.

10/12/12 - Traveling and MAP

Friday:

Row 5 min z1
+
Row 30 seconds @85%
Row 30 seconds easy
x10
+
Row 60 seconds @85%
Rest 30 seconds
x5
+
Row 2 min @85%
Rest 30 seconds
x3
+
Row 15 min z1

Did this at Invictus after the plane ride. Felt pretty tight and fueling wasn't great for this session.

Held around a 1:38 for the :30
1:42 for the :60
1:45 for the 2:00
Legs started to get a little lactic the last few intervals.
Felt great afterwards though! Fired up to compete.

10/11/12 - Training + Testing

Moved my Friday session a day earlier since I'm travelling to San Diego tomorrow for the Big Dawg Bash!
Extremely excited to compete and hang out with a bunch of friends. Really looking forward to learning a lot on Saturday as well.

Thursday
AM
A. Back squat @20x1, 2-3x5; rest 2 min
315#, 325#, 335#, 345#, 355#
Felt good. Last set was a battle. I have never felt so comfortable squatting this low. Feel good. Back still has some issues but not painful 

http://www.youtube.com/watch?v=vRl4jKTio4I

B1. Weighted chin up 1-2moderate effort x3; rest 10 seconds
B2. 20 unbroken ctb chin ups x3; rest 3 min

53# for all sets. Felt strong. All pullups unbroken. Made it to about 16 butterfly then had to go to regular kipping. It's feeling more and more natural.
http://www.youtube.com/watch?v=2s5A-UEv0OM

C. TnG thrusters 10, 10, 10; rest 2 min (increase weight per set)
135, 145, 155
Took it fairly easy on these. Wanted to focus on speed today. I imagine since you said TNG that you weren't looking for me to slow down at all? Either way, felt good.

http://www.youtube.com/watch?v=Qc3mQ5r5cHQ

PM
For time:
Airdyne 30 calories
+
10 DB power snatch 90#
50 double unders
10 DB power snatch 90#
40 double unders
10 DB power snatch 90#
30 double unders
10 DB power snatch 90#
20 double unders
10 DB power snatch 90#
10 double unders
+
Airdyne 30 calories

8:15 

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

Not very happy with this. Didn't feel like I attacked the dumbbells enough. Hoped for sub 8. It's definitely there. Just felt pretty winded. Airdyne felt strong though. Happy with how it felt. I think the first 30 cal took me around :60 comfortably. 

Decided to bring the DB down after each rep. Snatches felt easy, just out of breathe. Also realized that I started with the double unders first. Not sure how much of a difference it would make in the overall time. Recovered pretty fast after this. Felt good.

10/9/12 - MMM

Tuesday

13 min amrap @80%
Run 200m
16 sandbag walking lunges
16 power clean 95#
Run 200m
10 chin ups
10 hspu kipping

rest 4 min

13 min amrap @85%
Run 200m
16 sandbag walking lunges
16 power clean 95#
Run 200m
10 chin ups
10 hspu kipping

rest 4 min

13 min amrap @90%
Run 200m
16 sandbag walking lunges
16 power clean 95#
Run 200m
10 chin ups
10 hspu kipping

Rest 15 min 

13 min amrap @80%
Airdyne 30 calories
30 double unders
15 back extensions
15 toes to bar
Row 250m
30 double unders
15 hang power clean 105#
15 sit ups

rest 4 min

13 min amrap @85%
Airdyne 30 calories
30 double unders
15 back extensions
15 toes to bar
Row 250m
30 double unders
15 hang power clean 105#
15 sit ups

rest 4 min

13 min amrap @90%
Airdyne 30 calories
30 double unders
15 back extensions
15 toes to bar
Row 250m
30 double unders
15 hang power clean 105#
15 sit ups

2 + 200m + 16 lungs + 16 power cleans + 200m
2 + 200m + 16 lungs + 16 power cleans + 200m + 3 pullups
2 + 200m + 16 lungs + 16 power cleans + 200m + 10 pullups + 3 hspu

Rest 15 min.

1 + 250m + 30 du's
1 + 10 situps
2 + 10 cal

First AMRAP broke power cleans in half. Everything else UB.
Second AMRAP broke power cleans in half. Everything else UB.
Third AMRAP all UB.

4th AMRAP broke t2b in half, hang cleans in 3 sets, everything else UB.
5th AMRAP broke t2b in half, hang cleans in half, everything else UB.
6th AMRAP all UB.
Whoa. Long day. I'm smoked. These amraps were easier than last week 
to me in the sense that there was so many movements.
Easier for me mentally. It was just really long today. Body is sore from yesterday.
Took a while to get moving. The first and third AMRAP were the most difficult.
The weather is starting to change so I might have to start knocking these sessions out earlier.

Summary: Monday & Tuesday
45 Squat Snatch @ 165#
90 CTB Pullups
45 Burpees

Run - 3400m
Lunges (w/50# sandbag) - 144
Power Clean (95#) - 144
Chin ups - 73
HSPU's - 63

Airdyne - 190 calories
Double Unders - 360
Back Extensions - 90
Toes to Bar - 90
Row - 1500m
Hang Power Clean - 75
Situps - 70

10/8/12 - Training

Monday
On the min for 30 min:
Odd- 3 squat snatch 165#
Even- 6 CTB chin ups + 3 burpees

Done. Easy. Felt good today.
Easy effort. Butterfly ctb all pullups. Starting to feel really smooth.
All snatches tng. Long day tomorrow. Here we go!

10/6/12 - Training

Saturday
Airdyne 10 min z1
+
Airdyne 5 min @85%
Rest 3 min
x8
(rest 8 min bw sets 4/5)
+
Airdyne 10 min z1

104
104
103
104
Rest 8 min
105
107
105
108

Slowing feeling better on this guy. Set 7 was the hardest. I start playing mind games during these long intervals. Getting more and more comfortable and holding the constant pace/burn.

I'll make my self count 20 revolutions per leg or something along those lines. The longer I go without looking at the clock the better it feels. I have learned, on the rower as well, staring at your ave/pace slows you down.

Sad, sad day. Unfortunately the airdyne I always ride broke. At the very end of interval 6 the left handle and foot peg sheared off. Luckily we have another but it's no gem either. Time to start shopping.

10/5/12 - Training + Test

Friday
AM
A. Squat clean from high blocks 1, 1, 1, 1, 1; rest 2 min
275,285,295,295,305
Never cleaned from high blocks like this. Loved it. I feel like this part of my pull is my biggest weakness. Felt I could have gone heavier but didn't want to end up maxing out.

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

B1. Close grip bench press 6, 4, 2, 6; rest 2 min
225, 245, 275, 235
These weights were perfect. Pressing felt good. 

B2. Bent over barbell rows 5, 5, 5, 5; rest 2 min
185, 195, 205, 215
Felt good.

C. 1 1/4 front squat 3, 2, 1, 3, 2, 1; rest 2 min
265, 285, 315, 275 (did 5 by accident? For some reason I had set of 6 in my head), 315, 325
These were really tough. Very akward. Watching the video, I hate my positioning in the front squat. I would like to get my shins a little more perpendicular.

http://www.youtube.com/watch?v=psBVqi12FLg

PM
"Christine"
3 rounds for time:
Row 500m
12 DL bwt
21 box jumps 20"

7:40, :18 pr
Compared to 6/8/12, 7:58
http://www.youtube.com/watch?v=q7O9QqaIZj4&feature=youtu.be

Felt fantastic. Row was much stronger this time as well as more aggressive transitions between movements.
Averaged a 1:40/500m pace. Felt strong. Also felt fine when I was finished. Last time I was wrecked. Felt like I could have rested 10 min. and done it again. Feeling good.

10/3/12 - Swim + Recovery/Skill Session

Wednesday
AM
Swim 30 min continuous

10 min. of stroke/tech drills
10 min. of flip turn practice attemps
10 min. of bilateral breathing. 

This felt great today! Swam around 300-400m non stop breathing every 3rd stroke.Felt awesome. Getting pretty comfortable with this. 

PM
60-75 min skill session

5 min. Airdyne
10 min. free standing handstand practice.
5 min. run
10 min. rev. shot practice - using 8# ball slam ball
5 min airdyne
10 min. triple jump drills - no full efforts, broad jump + 3 single leg jump on same leg
5 min. Airdyne
10 min. OHS/Should mob - Duck walks forwards and backwards with a barbell
5 min airdyne
10 min. flow work/bridges/stretching

10/2/12 - MMM

Tuesday
12 min amrap @80%
Run 400m
15 power clean and jerk 95#
10 ghd sit ups
10 ring dips

rest 4 min

12 min amrap @85%
Run 400m
15 power clean and jerk 95#
10 ghd sit ups
10 ring dips

rest 4 min

12 min amrap @90%
Run 400m
15 power clean and jerk 95#
10 ghd sit ups
10 ring dips

Rest 8 min

12 min amrap @80%
Airdyne 30 calories
15 DL 155#
15 DB push press 30#
35 double unders

rest 4 min

12 min amrap @85%
Airdyne 30 calories
15 DL 155#
15 DB push press 30#
35 double unders

rest 4 min

12 min amrap @90%
Airdyne 30 calories
15 DL 155#
15 DB push press 30#
35 double unders

3 even

3 + 125m

3 + 100m

2 + 1 Double Under

3 + 17 calories

3 + 30 calories

Today was tough. The first amrap got my breathing pretty heavy. I subbed v-ups for ghd's. Lower back/spine is pretty tender. Clean and jerks got better each round. Took a bit to get the breathing right.
Running did not feel great today. Felt a little zapped from yesterdays session. Looking forward to a good swim tomorrow.

Summary:
2.2 miles
135 clean and jerks
90 v-ups
90 ring dips

317 calories on Airdyne
135 deadlifts
135 push press
281 double unders

10/1/12 - Training

Monday
A. TnG squat clean 3, 3, 3, 3, 3, 3, 3, 3; rest 90 seconds (increase
weight per set)
205, 215, 225, 235, 245, 255, 265, 285
Felt awesome. Should have started heavier and made smaller jumps. 285 was the only set I started to slow. Fired up today. 

http://www.youtube.com/watch?v=zk2mAhsMgAk

B. 4 muscle ups on the min for 12 min
Did 4 for the first six minutes, then 5 the last six minutes.
Felt good today. All sets unbroken until last set. 3/2 but finished within the minute. 50 Total

http://www.youtube.com/watch?v=aq9KCBuMzOA&feature=youtu.be

C1. Thrusters 7 unbroken @155# x4; rest 90 seconds
Done. Easy. Hips were a little tired.
C2. GHD sit ups 21 unbroken x4; rest 90 seconds
These started to hurt my lower back after the second set. Hyper extending was really irritating my spine. Switched to toes to bar Sets of 21 unbroken.

I think all the hyperextending from the muscleups wore out my back a little bit. Plus our GHD machine is a piece of shit. It's not very comfortable. Going to play it out tomorrow on the GHD's during the map session.