Wednesday, February 27, 2013

2/27/13 - AM Hill Run + PM MMM

Run 10 min z1
Run 30 seconds @high tempo aerobic pace
rest/walk 1 min x7
Hill run, 30 seconds run @high tempo aerobic pace
walk/rest down 2 min
Walk 10 min cool down

Done. Fasted BCAA's. Same loops and hills as last week. Felt better this week but legs are still feel heavy during this. Might be last two days of work. Good session though. Not sore anywhere. I ate ice cream last night and it was good. Unfortunately, it wasn't a lot. Plus it was coconut milk ice cream. Going to eat more tonight. Made me feel good.

A. KB juggling play 10 min
10 min amrap @90%
5 burpees
15 power clean and jerk 75#
30 double unders
rest 5 min
10 min amrap @90%
10 box jumps 24" (step down)
10 toes to bar
10 calories airdyne
rest 5 min
10 min amrap @90%
Row 250m
15 unbroken wall balls
Run 200m
15 unbroken wall balls

6 + 3 cj's

6 + 5 t2b's

3 rounds even

Felt great tonight! Energy was a lot better than last week. Felt much more in control this week. Could have gone all day. First AMRAP was the most difficult, the rest were fine. Body feels good. Took vid of each one tonight and would love some feedback if any.

2/26/13 - AM Airdyne Intervals + PM Training

Airdyne 30 seconds @85%
Airdyne 30 seonds @50%
(increase avg watt from last week)

Done. 7:30 am fasted. BCAA's. Averaged 84+ rpm this week. Compared 83-84 last week. Felt fine. Will go to 85+ next week. Good energy this morning.
A. Muscle ups; 2 reps on the min for 10 min
Emom for 10 min; 2 squat snatch 175#
Emom for 16 min
Odd- 10 meter hs walk
Even- 2 TnG power snatch 165-195#
Amrap in 10 min:
2 strict muscle ups
4 KB front rack pistols 1 pood
50 meter farmers walk 100#/hand

Muscleups Done. Easy. 

Squat snatches done. Felt sharp. Did a few sets of TNG. Felt good.

HS Walks UB and decent. Not blazing fast. Took about :13-:15
TnG Power snatch was fine. Did 175 once, then 195 for the rest of the sets.
Regripping on the way down for the second rep was giving me trouble tonight.

5+ 25m. Went ahead and finished the round. Took another 15 seconds.
Muscleups UB but tough. Rings were slippery and I struggle holding a false grip for a turnout.
Pistols steady.
Farmers carry UB. Burned like hell though.

Pretty smoked after this session. Went directly into each piece after another. No rest. I'm gonna eat a ton of ice cream tonight.

Monday, February 25, 2013

2/25/13 - AM Z1 Row + PM Training

Row 5k out of bed fasted @z1 pace (1 sec faster than last)
2:00 pace. 20:00 exactly.
Felt good. Arms were a little tight from the start but it got better.

Warm up with TnG box jump practice 50 reps maxiumum non fatigues (24, 30 inch)
Did a few sets of 10 on the 24" and 30" with a few 18' rope climbs in between.

A. Clean and jerk; 2 reps @70% 1rm on the 90 seconds for 10 sets
Done. 235#. Squat clean/Push Jerk + Power Clean/ Split Jerk
Felt good. Clean is feeling pretty good again. 

Set 5:
Set 6:

B. 50 shoulder to OH for time 205# (from ground)
10, 7, then a few sets of 5 and 4's and 3's after that. I have more. Not too happy about this one. I have got to start taking more chances on these tests. 

C. 1-10 unbroken CTB chin up ladder for time
Everything felt tired on this. Might have been the previous work or Fridays session.

Listen to everyone making fun of me filming myself.

Saturday, February 23, 2013

2/23/13 - AM Row Intervals + PM Testing

Row 500m @1:40
rest 90 seconds

1:40.1, 1:39.4, 1:39.3, 1:39.9
1:39.8, 1:39.8, 1:39.8, 1:39.3
Just realized writing this down it was supposed to be 90 sec rest. Damn, my mistake. Still don't think it would have been an issue. I'll pay more attention. 

A. 3 TnG power snatch on the min @135#- add 5 # per minute until failure
Rest 10 min
5 rounds for time:
20 meter heavy yoke carry
5 parallete hspu
Rest 15 min
15 min amrap @90% effort
15 burpee box jumps 24"
15 power snatch 95#
15 wall balls

Failed at 215. Missed the third rep. Definitely could have gotten it. But I know 220 would have been a stretch. Pull felt ok today. Just didn't feel that explosive.
rest 10 min.
560# yoke, 10" deficit on PHSPU's.
Pretty tough. Yoke walk was a challenge. PHSPU's were becoming difficult. Shoulders were tired from the walk. Fun workout. 
4 rounds even
Felt really tough. 90% was rx'd but I was just trying to keep moving. Grip was tired on snatches. Hard to change gears from the first two tests.

Fun day. I'm smoked. It's MEATza night. Ready to eat and chill.

Friday, February 22, 2013

2/22/13 - AM Z1 Airdyne + PM Training/Testing

Airdyne 30 min z1

Done. Around 120-130 bpm. Awesome sleep last night. I feel very rested. Body feels damn near 100% .

A. Squat clean; build to a max
330#, Missed 341# twice, close
330 felt awesome. One of my best pulls. Very happy to have hit this right now.




341# Miss 1

341# Miss 2

B. Squat clean thruster; amrap in 5 min 185#
All singles. Felt pretty good. Maybe could have pushed a bit more through the middle. Still learning on these. I feel there's so much more.

C. 10 sets of 10 unbroken CTB chin ups for time

Tough. Grip and arms were BLOWN up. Needs work.

Good session tonight. Feeling good.

Thursday, February 21, 2013

2/21/13 - AM Swim + PM Hike

Swim 25m @90%
rest 30 seconds
x20 sets

Done. Felt great. All sets around :21-:22. Pretty tired this morning out of bed.
Only about 7.5 hours of sleep. I'm used to more. Luckily I have an easy day ahead. Body feels good though. Looking forward to the hike later.

Hike 120 min unloaded

Bad weather today. Relaxation based massage instead. Feeling great.

2/20/13 - AM Run Intervals + PM MMM

Run 10 min z1
Run 30 seconds @high tempo aerobic pace
rest/walk 1 min x6
Hill run, 30 seconds run @high tempo aerobic pace
walk/rest down 2 min
Walk 10 min cool down

Done at Shelby Farms Park. Felt pretty good. Legs got a little sluggish toward the last few sets. Recovery was awesome.
A. KB juggling play 10 min
10 min amrap @85%
10 power clean 95#
10 burpees
40 double unders
rest 5 min
10 min amrap @85%
Row 200m
10 kb snatch 1.5 pood/arm
10 toes to bar
rest 5 min
10 min amrap @85%
Airdyne 20 calories
15 wall balls
10 hand release push ups

5 + 10 Burpees
This felt aweful. Super winded and lower back tightened up. Not sure if it is the movements and higher reps for just a long week. First 3 rounds of cleans unbroken, then 5/5. All else unbroken and smooth.
3 + 7 Snatches
This felt rough as well. Lower back was really tight. Very uncomfortable. Everything just felt harder than it should have been. All unbroken but big breaks between movements.
4 + 15 Wallball
This one felt much better. Lower back finally calmed down. I was able to push pretty strong on this one. Could have gone all day. HR pushups got pretty tough. Shoulders were burning.

Monday, February 18, 2013

2/19/13 - AM Airdyne + PM Training

Airdyne 30 seconds @85%
Airdyne 30 seonds @50%
(record average wattage of intervals and increase the speed every
Tuesday from the previous week)

Done. Unfortunately no wattage meter on my airdyne. Used the rpm's instead. Average 83-84 per set. Which I think is a little over 1900 cal/hr. I will try to increase to 84 rpm for all sets next week.
A. Muscle ups; 2 reps on the min for 8 min
Emom for 10 min; 3 squat snatch 145#
Emom for 16 min
Odd- 4 parallete hspu
Even- 4 TnG power snatch 155-175#
Weighted vest workout
4 rounds for time:
5 muscle ups
10 pistols (alt'ing)
20 meter hs walk

All done. Felt good. Parallette's were at a 10" deficit. Felt strong today. Power snatches at 175#. Felt good.

Test: 14:32
Muscle ups 3/2 for first set, then 2/2/1 for the rest
Pistols steady and unbroken
HS walks done in 10m increments, broke 2 or 3 times per 10 m.
HS walks were tough. Needs a lot of work.

Long day. Trained this AM. Had some traveling. Then arrived back in time for PM. Grateful to have been able to take care of myself. Had all my food packed for the road, and took about a 30 minute nap at a rest stop. Feeling good, and looking forward to an steady day tomorrow.

2/18/13 - AM Z1 Row + PM Training

Row 5k out of bed fasted @z1 pace (every mon morning increase the pace
of this session by 1 second)

Done. 7 am. Around 20:00 or so.
2:04 pace. Felt good. Body was a little tight. Spent another 30 min. stretching/mobilizing

Warm up with TnG box jump practice 50 reps maxiumum non fatigues (24, 30 inch)
A. Clean and jerk; 2 reps @65% 1rm on the 90 seconds for 10 sets
Done. 225. Did some squat clean/power jerk. Some power clean split jerk. Clean feels weird. It felt sharp but I don't feel strong.
B. Push jerk; 8 reps on the min for 10 min 135#
Done. Easy. Good tng practice and breathing work. +
80-90% for volume;
CTB chin ups
Sit ups

Pullups felt terrible today. Situps were tough. Used an abmat. Just felt sluggish during this. Stomach was lit up doing this combo. Went at a MAP pace though. Slow but consistent movement.

2/17/13 - Rest/Travel

Slept great last night. Got up around 9 am. On the road by 10. Home by 3:30-4 pm. Listened to "A Short History of Nearly Everything" by Bill Bryson. So fascinating. Good examples on Einsteins Theory of Relativity put into simple terms for dummies. Other cool topics of deep space and Cosmology. Looking forward to driving now because of this book. By the time I got home, Brandi had our food cooked for the week. I am so lucky to have someone like her.

2/16/13 - AM Training + PM Testing

A1. push jerk TnG x 7 unbroken tough; rest 10 sec
A2. 20 unbroken CTB chin ups; rest 3 min x 5
B. AMRAP sets of 50 unbroken DU's in 10 min

amrap in 12 min:
yolk 300# x 100 m
sandbag gasser x 1 - 100# sandbag carry - 0/10/20/30 m
20 MU's

Had to skip. Garage Games Event. Bummer.

Friday, February 15, 2013

2/15/13 - AM Testing + PM Testing

1. TnG Squat Snatch - build to a 10RM
rest 15 min

Missed the 9th rep at 205. Backed it down to 195, missed on 7. Called it. Was out of gas. Didn't like to fail but took a chance. Decided just to move on.

2. 40 sec amrap/20 sec rest - burpees - jump to touch 8" with one
arm above max reach for total reps - 4 sets
22, 19,17,15 
Tough, chest blew up. Pretty lactic.

3. 7rds for time:
10 DL - 175#
15 wall balls - 20# to 10 ft
Unbroken but not fast. I was smoked from the burpees. Did this all by myself. Hands are still shredded from this week. That got in my head a little. Tough but fun tests.

for time:
AD 100 cals
100 m FW - 150#/h
100 m HS walk

Airdyne - 4:30
Farmers carry - Used 365# on a trap bar, took about 1:20. Handstand walks were in 10m turnarounds. Very broken. Shoulders were smoked.

Tuesday, February 12, 2013

2/13/13 - AM 1500m Swim Time Trial + PM Test

Swim 1500m time trial

First 500m was AWEFUL .Not using to swimming non stop distances lately. Lats were cramping up bad. Just uncomfortable, but got through it. Was stopping to take a :10 break every 100m. Pr'd my 1k getting under 24:00. So I guess I should be happy with that. Progress is progress. Rest of the swim felt better as I went on. Still needs a lot of work.

For time:
30 squat clean 225#
50 pistols
2k row


Cleans done in about 6:00, slow.

Pistols 3:00, slow and unsteady.
Row 7:28, aweful. Lower back was very tight the whole time.
Body felt good going into this. Hands are shredded. Not much adrenaline going into it. Just kinda did it.

2/12/13 - AM Airdyne + PM EMOM Training

Airdyne 5 min z1
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
Airdyne 3 min @ 95%-97%
AD 3 min Z1 cool down

Done. 7:30 am fasted. Felt great. Held around 1850 cal/hr for all 20 sets. Slowed down the last interval to feel out 3 min. pace.
80 cal

Felt pretty good. Lots more there. I think 90 cal is my best 3 min. With proper warmup and better knowledge I would crush that next time.

On the minute for 16 min
Odd- 3 TnG power clean 225#
Even- 12 knees to elbow
On the minute for 16 min
Odd- 3 TnG power snatch 185#
Even- 3 muscle ups
On the minute for 16 min
Odd- KBS 88# x 10
Even- pHSPU kipped x 5

Done. All Unbroken. Good challenge tonight. Hands were becoming limiter on first 2 sets.Started tearing. Tough transition from tng power cleans to tng power snatch but settled in on the second set.

KBS got my lower back pretty cramped. Shoulders were getting tired during PHSPU's. They felt good though. 8" deficit. Not sure if it's the volume or movements (phspu's coupled with pulling) but my lower back has been cramping up quite a bit lately.

Monday, February 11, 2013

2/11/13 - AM Training + PM Training/Testing

Row 5 min @ 2:00/500, Done.
Row 4 min @ 1:55/500, Done.
Row 3 min @ 1:50/500, Done.
Row 2 min @ 1:45/500, Done.
Row 1 min @ 1:40/500, Done.
Row 2 min @ 1:45/500, Fell Off. Was all over the place.
Row 3 min @ 1:50/500, Stayed around 2:00. Back was cramping bad.
Row 4 min @ 1:55/500, Got off rower.
Row 5 min @ 2:00/500, Started over and backed off a bit, 2:05
Row 4 min @ 1:55/500, 2:00, done.
Row 3 min @ 1:50/500, 1:55, done. 
Row 2 min @ 1:45/500, 1:50, done.
Row 1 min @ 1:40/500, 1:45, done.
Row 2 min @ 1:45/500, 1:50, fell off a little bit.
Row 3 min @ 1:50/500, 1:55, back on track
Row 4 min @ 1:55/500, 2:00, done.
Row 5 min @ 2:00/500, 2:00, done.

Done, kinda. Not easy. This was tough for me. I couldn't hold the rx'd pace. Fell off after the first descent to 1 min. Lower back cramped up bad. Had to get off the rower for about :30 during the second 4:00. Decided to start back over and back it off a bit. It was so hard for me to speed up then slow back down and sustain a moderate pace. Very tricky. Looking forward to getting better at this.

A. TnG squat clean; build to a 10RM in 10 min
245# one and only attempt. Did 11 by mistake and it was a grind. Might be more there but I was gassed.

B. Back squat; 80% effort - 6 sets of 2; rest 90 sec
305 for all sets. Felt good. Legs were kinda tired.
5 min amrap:
squat clean and jerk 165# - only 5 unbroken reps/set is allowed

7 sets
Tough. Legs were pretty smoked going into this. I think 8 is there fresh. Still kind of cool to know that I beat my open score from 2 years ago. I scored 34.5 on the 5 min amrap at 165. I think I could break 40 easily with singles.

Sunday, February 10, 2013

2/9/13 - AM Run + PM Testing

Run 45 min z1 out of bed fasted

Done. Felt great. Body feels good today. Quads are still kinda…err nevermind. Feeling good.
10 min amrap:
15 burpees
60 double unders

6 + 23 Double unders

Felt ok. Burpees were tough today. Shoulders felt kinda tired. I felt a little lost on pace at the start. Tripped like 4 times at the start. Kept hitting the mat or something. On paper, I planned to just go. I finally settled in after a few minutes. The du's became more difficult than I thought.

Friday, February 8, 2013

2/8/13 - AM Training + PM Testing

A. Press 2, 2, 1, 1, 1; rest 2 min
165,185, 195, 200, 210
Felt strong.
5 rounds for max reps:
1 min max distance handstand walk
1 min muscle ups
1 min triple unders
rest 1 min bw rounds

HS Walk - 75',52',40',44',40'
MU's - 9,9,9,7,8
TU's - 2,3,0,1,1

HS walk felt rusty. MU's felt good. Triple unders were a disaster today. Can't do them anymore. Haven't practiced in months. Tough session.

for time:
21 DL - 315#
12 p HSPU
15 DL - 335#
9 p HSPU
9 DL - 355#
6 p HSPU

DL's - 7/7/7, 5/5/5, 3/3/3
PHSPU - 4/4/4, 3/3/3, 3/3
Felt great tonight. Really happy with this. I felt controlled and focused on the movements. Much better than last week. This was just plain fun tonight.

Tuesday, February 5, 2013

2/6/13 - AM Swim + PM Test

Swim 25m on the min for 40 min (1000m) @85% effort

Done. Felt great. Getting better each week. Slept great last night. Up earlier than usual. Long day of traveling ahead of me. Meals are prepped, ready to rock. Quads are sore.
For time:
Row 1k
50 pistols
30 thrusters 135#
50 burpees
Row 1k


First row was easy, around 1:47-1:50. Pistols slow and steady with a few breaths. Thrusters were 6 sets of 5. Burpees slow and steady. Took one break with 10 left to get closer to the rower. Last row was pathetic. So slow, first 500m was barely 2:00 pace. Quads were so tired and lower back was LIT up from pistols. Not happy with my finish. I felt all over the place.

Felt ok overall. Quads were really sore. A little out of element. Not sure if it is the long day or just being the third day on. Didn't have a lot of attack, just not really hungry. Still felt pretty good though. Body feels great now that I'm done.

Glad to have completed the day. 

Swam this am. 
Heated up food at a gas station.
Drove 3.5 hours to Clarksville
Heated up more food at a gas station.
Met with customer 1.
Took a 10 minute nap in truck.
Met with customer 2.
Heated up more food at a gas station.
Drove 1 hour to Franklin.
Decided to stay in the Nashville area so I wouldn't have
to train my part 2 late evening.
Knocked out part 2.
Ate 3 pounds of mixed fajitas.

Big thanks to D-Rob and Michelle at NOMAD for putting me up for the night.

Monday, February 4, 2013

2/5/13 - AM Airdyne MAP + PM Training

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

Done this AM. Slept great last night. Averaged 1800-1850 cal/hr during working sets. Good energy this morning. Quads are WRECKED.
On the minute for 24 min
Odd- 5 power snatch 135
Even- 8 knees to elbow
On the minute for 24 min
Odd- 10 KBS 2 pood
Even- 10 CTB chin ups

Done. All unbroken. Hands are very sore. Only a few small tears. Shoulders are pretty toast. I was starting to have to really focus on good position to keep the shoulders healthy. Great practice. Feeling good.
Quads are still WRECKED

2/4/13 - AM Row + PM Training

Row 30 min out of bed easy

Done. Felt great. Rowed sub 2:00 pace for first 20:00 then cooled it a bit. Was working harder than easy pace. Just felt good though. Last 10:00 around 2:02-2:05, Right hip was getting uncomfortable. Did this in my garage on my used rower I bought from Faction. Nice to be able to roll out of bed and hop on it. Excited for later.

A. Squat snatch x1/OHS x3; build to a max of the complex in 4 tough attempts
225, 235, 255
Felt strong today. Should have gone for a 1RM. 255 felt easy. Very happy to hit that after not snatching for several weeks.




B. Back squat 2-3x3; rest 2 min
335, 345, 365
3 for all sets. Felt strong. Left some. Felt good to squat again. Been a while.

For time:
20 squat snatch 135#
80 wall balls
100 air squats


Snatches done 10/5/5
Wallball 20/20/20/10/10
Air squats, slow start but finished strong. No breaks. Mentally tough.
Could have done better on wallballs on this one. Legs were really tired going into this. Could feel it after 2nd set of snatches. Wallballs were harder than usual.

I find myself wanting to know what a good time for this would be. Why do I always think like that after these tests. As if I found that someone did better or worse than me it's going to change how I feel about my performance. It is what is for the day, why would anything else matter. All I know is that I shouldn't worry about how I did after it's over rather I think it's more useful to set my standard prior to the test. I have to start imaging what the top score would be at a regional. How would that person attack this test? What did the winner do? I'm not saying I should perform out of character, but the difference in a top score is those who have the balls to take a chance and "go for it" on some events. I feel I played it too safe today. Excited for tomorrow. Legs are smoked.

Sunday, February 3, 2013

2/3/13 - Rest

Slept like 10.5 hours last night. Felt amazing. Cooking is done. Time to relax for the day. Might go for a short walk later. Some soreness in hamstrings. Chest and triceps are still pretty bad.

2/2/13 - AM Run + PM Training

Run 45 min z1 out of bed fasted

Done. Felt great. Feel really good today. Only soreness is in my shoulders. Pecs are wrecked from yesterday.

5 rounds For max reps:
1 min double unders
1 min airdyne for calories
1 min kbs 1.5 pood
Rest 2 min bw rounds

114, 26, 30
115, 27, 30
115, 27, 29
115, 22, 29
115, 18, 32

844 total

This got pretty tough. Heavy breathing. Only tripped once on double unders the whole session. Proud of that. Could not break 115. Airdyne felt strong the first 3 rounds, then got really hard. Fun session. Breathing felt great. I was recovering pretty quick. Shoulders are toast.

Friday, February 1, 2013

2/1/13 - AM Training/Test + PM Test

A. Bench press; 10, 8, 6, 4, 2; rest 2 min
225, 230, 235X(4/6), 230, 245

The set of 10 and 8 blew me up big time. I had no gas on the set of 6. Might have started to heavy. Chest is smoked.

3 rounds for time:
10 bar muscle ups
30 hand release push ups

8:00 x
*Only did 20 pushups the first round by mistake. First round done in a little over a minute then
then I blew up. Bar muscleups were 10 unbroken, a few double and triples on the second set, the third was all fast singles. It was killing my lats coming back down into the swing. Like not healthy feeling kind of pain. So I just did fast singles. The pushups were aweful. My chest was so tired from the bench. I just had to grind those out. Slow singles. Man this needs work.

For time:
20 squat clean 225#
15 parallete hspu
10 squat clean 245#
5 parallete hspu


This was tough. Not very happy. 225 squat cleans felt fine. Parellettes were set higher than normal. Not really sure why I did that. 10-11" deficit. Very tough today. Shoulders were smoked from AM session as well. Did 5 then a mix of doubles and singles. Once I started the 245 cleans, my lower back was locked up bad. Very uncomfortable. Last 5 parallettes took way to long. Energy felt good going into this but my lower back was a wreck after the 15 parallettes. I haven't been smoked like that in a test in a while. Sucked but kinda nice and humbling.