Wednesday, November 28, 2012

11/28/12 - Z1 Swim + Test

Swim 45 min continuous easy

Done. 5:30 am. Fasted. Somewhere between 1400-1500m covered. Took a few hundred meters to get used to swim at a slower pace than the last few weeks. After about 300m in, it came back and I felt great.
Body was super stiff this morning but feels much better now. Slept well last night. Good recovery. Back is a little stiff. Going to try and stretch/foam roll throughout the day. Excited for tonight's test.

12 min amrap:
12 thrusters 95#
12 box jumps 20" (step down)
12 burpees over bar

5 + 12 thruster + 8 box jumps
Pretty tired & sore tonight. This was a battle. Just a tough combination of movements for me. Tried to keep moving even though it was at a snails pace. This needs a lot of work. I should be 7-8 round to be competitive. 

11/27/12 - A/D MAP + Training

Airdyne 5 min z1
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
Airdyne 5 min z1

Done. Felt great today. 5 min. warmup definitely helped get the quads ready. First 10 min. around 1600-1650 cal/hr. Second 10 min. around 1650-1750 cal/hr. Last 10 min. around 1800 - 2000 cal/hr. Looking forward to building on this the next few weeks.

On the minute for 20 min
Odd- 7 power clean 115#
Even- 7 toes to bar
On the minute for 20 min
Odd- 10 TnG deadlift 255#
Even- 10 CTB chin ups

Done. All unbroken except last set of pullups. Grip completely gave out. Fun session.
First 10 min. were cake, second 10 were pretty tough. Had to really focus to keep grip fatigue under control.

Messed around with some new technique on t2b. Was working on squeezing my feet together. Felt sharp.


Monday, November 26, 2012

11/26/12 - Z1 Row + Training/Test

Row 45 min @easy pace
Done. 8am fasted. Felt pretty good. Slowed pace down quite than usual. Around 2:00-2:05. 10,518m. Lower back was getting uncomfortable. Stretched for a while afterwards. Thank God for Audiobooks. Listening to the Hunger Games right now. Good stuff.

A. Front squat 3, 3, 3; rest 2 min
335, 345, 355 PR?
Felt awesome. Third rep on 355 was a little slow, but first two were fast. Feeling strong.

B. Squat snatch; 2, 2, 1, 1; rest 2 min
235x, 235, 245, 275x
Missed first 235 by mistake. Started some new techniques. Was doing some high pull drills in between sets and felt sOOOO much faster under the bar. I realized that along with my other problems in my snatch my third pull is lazy. The drills helped and I felt strong and sturdy pulling under tonight. 245 single felt like a toy and I felt great so I decided to go for it. Juuuuuuuuust missed 275. More IS coming. 

235 x 2Miss

235  x 2

245 x 1

275 Miss

Squat clean 135#
Ring dips
Broke a lot. Not very happy with it. Legs were a little tired going into this. Sub 4 fresh and in a little better lactic shape for sure. This hurt bad. Took about 10 minutes to recover completely. Ring dips felt strong. Did first 21 unbroken.

Saturday, November 24, 2012

11/24/12 - Z1 run + testing

7am fasted.
Run 30 min. Easy pace.

Done. Felt great. Mid back was a little tight. Legs felt good.

Rest 3 hours

15 min. Amrap:
15 kb swings - 1.5pd
30 double unders

14 + 8 swings
Breathing felt great. Broke swings 10/5 on rounds 9,10,11 then went back to unbroken swings. Tripped a few times on du's. Wanted 15 rounds. Should not have broke those rounds. Mental. Grip was pretty hot though. DU's lost their feel.

Friday, November 23, 2012

11/23/12 - OC Throwdown #3

Friday AM:
20 min AMRAP:
4 Muscle ups
6 OHS @ 135#
9 T2B

10 + 4 Muscleups+ 6 OHS

Felt great during this. Muscleups were limiter. T2b fatigued my abs. I broke t2b almost immediately but kept rest short. Started singles on muscleups at round 6. Motor felt fine. OHS were cake. Rings were tough at the gym I was at. The straps were literally hung side by side so the rings were next to each other. Different but not much of a difference. Fun workout. Glad to get this done. Onward with training.

Thursday, November 22, 2012

11/22/12 Happy Thanksgiving!

Got to Brandi's folk pretty late last night.  Wanted to swim before the drive yesterday but didn't sleep well and decided it was better to get more slleep than force it.

10 am
5 min. Run - easy pace
12 sets
Run 60 sec @ 90%
Walk 60 sec
4 sets
60 sec burpees-easy pace
60 sec rest
Stretch /foam roll 10 min.

Felt good. Lower calves are a little sore from filthy fifty on Tuesday. Glad to get out and loosen up.

Tuesday, November 20, 2012

11/20/12 - Double Testing

Deadlift 275#
Muscle ups

DL's UB and easy
MU's: 7/3, 3/2/2/1, 2/2/2, 2/2, 1/1

Mu's still need work. Felt great this morning though. Really fired up for later!

"Filthy fifty"


Felt awesome. Recovered immediately. Just kept moving. Broke when needed but tried to keep the rest short. Watching video the knees 2 elbows weren't exactly "knee to elbow" Kind of a bummer. I didn't want anything taken from that time. I'm proud of it. Felt good to grind.

11/19/12 - Training + 1RM Snatch/Testing

Row 5000 meters out of bed fasted z1 .
Done. Around 1:55 pace. Felt good. A little tight the first 1k.Rolled and stretched for a while after that. Feeling good. Fired up.
A. Squat snatch; build to a max
225, 235, 245, 255, 265, 275X, 275X, 275X, 275X, 275X
Jeez. Haven't tried that many attempts in a while. I wanted it so bad. Felt super fired up, just could not finish.
Huge technical issues tonight. Not getting the bar to my hips. Pulling early, and losing it forward every time. Extremely frustrating. Couldn't get my back in a straight position from the start. Doing some weird early arm hitch. Oh well. Moving on.

B. 20 squat snatch for time @77% of A
4:32 @ 205#

PR. Compared to:

7/9/12: 5:50

2/14/12: 5:47

Pretty pissed going into this. Just tried to attack and not worry about pretty reps.
Missed one which makes me happy. Means I was taking a chance.

Sunday, November 18, 2012

11/17/12 - Airdyne Intervals

Run 20 min easy out of bed fasted

Beautiful morning. Sun is out bright. Listened to some Zepplin during the run. Feeling good.
Hips were a little tight during the first 10 minutes. Great sleep last night. In bed a little later than usual but still got my 8 hours. Went and watched the Grizz beat the Knicks with my Dad. Great to spend some personal time with him. 

Airdyne 45 seconds @100%
Rest 3:45
(rest 10 min bw sets 4/5)

46, 36, 31, 28
32, 31, 32, 35

These were awesome as usual today. First one always sets a pace for the rest. I was pretty wrecked by the end of these. Output may not have been much higher but recovery is definitely getting better.

Last set:

Friday, November 16, 2012

11/16/12 - Training + Testing

A. 100 hspu for time
3 sets of 10, then all sets of 5 until the last 15 or so. Had 50 done in 2:30. jeez. These still need a lot of work.

B. 20 sets of 5 unbroken CTB for time
Felt pretty good. Kept feeling like my grip was going to fail, but I'm not sure it ever would have.

Compared to 7/7/12 - 8:10

For time:
10 back squat 275#
50 double unders
8 back squat 295
40 double unders
6 back sqauat 305
30 double unders
4 back squat 315
20 double unders
2 back squat 335
10 double unders

Tripped on first round of DU's twice. Almost failed last rep. Fun workout. Tried to push pace as fast as I could.

Thursday, November 15, 2012

11/14/12 - Swim + Recovery/Skill Session

Swim 50m @90%
Rest 60 seconds

Done. 5:30 am fasted. Averaged :52 today. Was having to work extra hard for :50's so just backed off. Was really tired this morning. Didn't sleep well last night. Went to bed early but just couldn't fall asleep. Frustrating. Even took ZMA with GABA. 

60-90 min skill session

Feeling better this afternoon. Excited for this session. Traps are really sore.

Just focused on constant movement for over an hour.
Foam rolled - 5 min.
Airdyne - 5 min.
TGU's x 20 - light
Airdyne - 5 min.
TGU's x 20 - light
Run - 5 min.
Flow work - 5 min.
Run - 5 min.
Flow work - 5 min.
Run - 5 min.
KB OH work - 10 min.
Airdyne - 5 min.
Static Ring hold/l-sits - 5 min.
Airdyne - 5 min.

Felt good tonight.

Tuesday, November 13, 2012

11/13/12 - Test + MMM

Back squat 225#
KBS 88#

Broke the 15's into 8/7, 21 and 9 UB. This was a heavy breather for me today. Super winded. Hips were smoked. Fun workout.

20 min amrap @80%
Run 400m
15 hang power clean 95#
15 push press 95#
Airdyne 20 cals
rest 10 min
20 min amrap @80%
Row 500m
15 thrusters 75#
15 chin ups
Airdyne 30 cals

4 + 400m + 15 HPC + 2 PP

3 + 500m + 15 Thr + 7 pullups

Hang Cleans 8/7 for first 3 sets, then UB. 

PP All UB. 
Run around 1:45-1:50 

Row around 1:50 or under
Thrusters 8/7
Pullups 8/7

Felt good tonight. It's getting cold and dark early. Still adjusting to it. Not a bad session though.
Could have kept up pace on both sets all day long. It was nice to back off on the intensity and just work. My body was craving it.

Monday, November 12, 2012

11/12/12 - Z1 Row + Training + OC Throwdown Qual #2

Row 7000 meters out of bed fasted z1

Sub 2/500m pace. Felt fine. Body is responding better to these each week. Paused for about :20 at one point to take off sweater. No cramps or tight muscles from the start. Felt great the whole time.

A. Hang Squat snatch; build to a max triple (bar cannot cross knees
once attempt starts)
185, 195, 205, 215, 225, 235x
No straps on 225, straps on 235 and ran out of gas.


235# Miss (2/3)

B. Power snatch TnG 5, 2, 5, 2; rest 2 min
185, 205, 205, 225
Felt great. Pulls are feeling strong.

C. OHS; 3, 3; rest 3 min
255, 275
2nd set was a little tough.



"OC Throwdown #2"
5 min. AMRAP:
30 squat clean thrusters - 155#
30 Burpees

53 reps
30 sqclthr done at 3:13.
1 set of 8 tng, 1 double, then all singles. Was pretty fried by this point in the night. I could normally probably do 15 tng from the start. Just not there tonight. Not gonna lie, I was lacking some intensity going into this. I wanted to be fired up. 100% Just wasn't there.

Cabin - 11/10/12 - Z1 Run + Airdyne Intervals

Drove up to the cabin last night. Got in around 8pm. Left directly after training. Brought the airdyne with me. 
Looking forward to a fun and relaxing weekend with Brandi.

AM - 8:30
Run 20 min easy out of bed fasted

Done. Off road/road mix. Great run through the countryside. Brought the dog with us. Had a good breakfast and relaxed for a bit. Feeling great.

PM - Noon
Airdyne 45 seconds @100%
Rest 3:45
(rest 10 min bw sets 5/6)


These were nasty as usual. The inconsistent rounds were from lack of focus. Had to be mentally ready each set. Took a while to recover. Full of lactate. Setup the Airdyne on the back deck of the cabin. Great view of the river. Good breeze. No music, no distractions, just me and the dyne.

Airdyne at the cabin.

Had some lunch and packed up for a hike to the top of the bluffs. Hopped in the john boat for about a half mile up river and tied up. Took about 20-25 minutes to reach the top of the bluffs. Gorgeous view. Felt great on the legs. 

He's on top of it all.

After the hike, we came back to the cabin and had some more food. Went to the basement and picked out some wood scraps for some pieces of furniture we wanted to build. Building simple furniture has become quite a hobby for Brandi and I. When I remembered the cabin had a ton of scrap cedar, oak, and walnut left over, we were super pumped to see what we could make. Of course, as a man, it's fun to build things, but to be lucky enough to find a significant other who enjoys it just as much, is just too damn good to be true. I really enjoy working together.

Spent about and hour or so playing around in the wood shop then cooked some dinner. Pan fried bacon avocado burgers with sweet potato brownies for dessert.  

Extremely grateful and thankful to my Father who let us enjoy the weekend at his dream cabin. This might have possibly been the greatest day ever.

Saturday, November 10, 2012

11/9/12 - Training + Testing

A. Push jerk TnG 12, 10, 8, 6, 12; rest 90 seconds
185, 195, 205, 215, 195
Felt good. Might have been able to go a little heavier. I notice I don't rebend much.

B. Incline bench; 6, 4, 2; rest 3 min
185, 195, 225 x 2, 240 x 2
Misjudged. Should have gone heavier.

C. 30 muscle ups for time

 Pretty happy with this considering shoulders were tired from the previous work. PLEASE give me this fresh OR at least 1 attempt Max unbroken fresh. Just wanna see.

15 min amrap:
3 squat clean 225#
30 double unders

14 + 1 clean
Tough. Thought that round/minute would be easy. So started at a pace a little faster than that. Never took any long breaks. Never chalked up. Just wasn't moving super fast.

Wednesday, November 7, 2012

11/7/12 - Swim + Recovery/Skill Session

Swim 50m @90%
Rest 60 seconds

Done at 5am fasted. Felt awesome.
First 5 were :49-51
6-10 were :47-49
11-15 were :50-51
16-20 were :47-49

60-90 min skill session

Airdyne - 10 min.
Kipping HSPU/ Ring HSPU - 10 min.
L-sits: On parallettes, bar, and rings - 10 min.
KB Juggling/Snatch/TGU - 10 min.
Rope climb - 10 min.
Airdyne - 10 min.

Boring session. I'm running out of creativity. Need some goals/progressions. 

11/6/12 - OC Throwdown Qualifier Event 1 + Test

15 min amrap @85%
15 OHS 75#
15 chin ups
15 burpee over bars
Rest 8 min
15 min amrap @85%
16 power cleans 95#
16 kb snatch 1.5 pood
32 double unders

OC Throwdown Qualifier WOD 1
10 min. AMRAP:
15 Power Cleans - 95#
30 Double Unders

8 rounds + 15 cleans + 1 double under

Felt awesome! Should have pushed 5 seconds hard throughout and could have gotten 9 rounds even. This was fun. Felt like just another map session. Really fired up how good it felt.

DL 245#
OHS 155#

This was painful. Lower back was tight and quads were screaming. Tough workout.

Monday, November 5, 2012

11/5/12 - Z1 Row + Training

Row 6500 meters out of bed fasted z1 easy pace
Felt good. Had a good breakfast afterwards. 4 eggs, 3 bacon, sauteed sweet potates in butter/honey/cinnamon. Spring mix salad with olive oil, wine vinegar, & a few strawberries.
Great way to start the week.

A. Squat snatch from low blocks; 2, 2, 2, 2, 1, 1, 1, 1; rest 3 min
205x2, 215x2, 220x2, 225x2, 235x2, 245, 250, 255, 265, 275


Felt awesome today! Went back to my old shoes and the stability was night and day difference. Pulls felt great. First time off the low blocks. Loved it. Back felt strong. I could start in a really stable position.
275 surprised me. I feel there's more there.

B. Clean and jerk; build to a tough double fast, NOT a 2rm
185, 225, 255, 275, 285

These felt good. I was a little fried from all the snatching. Power cleaned the first rep. 2nd jerk was sloppy. Platform was slippery as well. I was trying to work on the back leg knee bend. Still a little flat footed.



Sunday, November 4, 2012

11/3/12 - Z1 Run + Airdyne Intervals

Run 20 min easy out of bed fasted

Done. Felt great. Legs are surprisingly fine. Quads are great, posterior chain is a little sore.

Airdyne 35 seconds @95-98%
Rest 2:40
Rest 5 min

27, 31, 29, 29
29, 28, 26, 36 (oops)
31, 28, 28, 23 (started late and dead)
29, 29, 27, 27
457 total

These got me sick as a dog today. I felt poisoned afterwards. Took about 20 min. to fully recover. I could barely walk. Not exaggerating. I usually walk around the building at an easy pace upon completion. It took me 20 min. to make it around the building. I kept stopping and hunching over. Great session!

11/2/12 - Training + Test (Back Squat/Toes 2 Bar)

A. Weighted dip; 6, 6, 6; rest 2 min
65#, 70#, 75#
Felt good. Last rep was always a battle to lock out.

B. Strict press; build to a max fast
185#, 200#, 210#, 215#X

C1. 10 meter hs walk for time x5; rest 3 min
UB, About :10-11 sec/set
Turned around a few times halfway

C2. 10 muscle up for time x5; rest 3 min
UB, About :32/set

10 rounds for time:
3 back squat 315#
8 toes to bar


Back squats unbroken and not too bad. First 6-7 round unbroken on T2B then had to break it up. T2B were definitely the limiter. Fun workout.

10/31/12 - Swim + Recovery/Skill Session

Swim 50m @90%
Rest 60 seconds

Done at 5:00 AM fasted. BCAA's
1-6, :47
7-17, :48-:49
18, :44

Felt great this morning. Recovery was good. Had to really focus to keep heart rate down. Stroke is coming together. Better each week.

60-90 min skill session

Foam Roll/Stretch
OHS: Work to a tough single
6 rounds not for time:
10 x Pistols AFAP
5 x DB Snatch - Heavy
3 x Rope Climbs
Run 400m
Kipping HSPU practice
Back bend: Accumulate 3:00
Handstand Holds
Airdyne/Foam roll