4/30/13 - AM Airdyne Recovery + PM Training

AM
Airdyne 30 min @125-140 bpm

Done. Around 132 average. Stretched a little bit and rolled out. Feeling tired and sluggish.
PM
A. Push press; build to a 3 rep max
265#, 275#, 300#, 305#X 

300# x 3:

http://www.youtube.com/watch?v=GPjX9jaevg4&feature=youtu.be

Felt strong. Elbows and shoulders ached afterwards. Lowering was tough. 300# felt so strong. 305 didn't budge. I was fried. I got really fired up for 300. Way more there though.

+

EMOM for 12 min:
Odd- 3 front squat 250# (from floor)
Even- 5 muscle ups
+
EMOM for 12 min:
Odd- 3 squat snatch 165#
Even- 10 kipping hspu

Done. First 12 felt great. Cleans and front squats were easy. MU's were easy.
Second 12 was tough on the shoulders. Snatches were easy. HPSU's felt stupid. I have GOT to nail down a consistent kip. I'm uploading some video. I just need to practice and find a good technique I can stick with.
I split between a small frog kip, and a "butt against the wall" parallette type kip.

I was tired and slow going into this evening. After the session was done, I felt recharged and my drive is back. Must have just taken a few days to recover from the weekends testing.

4/29/13 - AM Row Intervals + PM Training/Testing

AM
Row 350m @90-95%
rest 90 seconds
x12
(rest 3 min bw sets 4/5, 8/9)

1:05
1:05
1:05
1:05
1:06
1:06
1:06
1:06
1:07
1:06
1:06
1:05

These felt pretty tough today. Maybe a little tired from the weekend, but this was my 90-95%.
Still felt very in control, just not as powerful today. Still felt pretty good though. Body feels rested.
Slept great last night.

PM
A. Power Clean and push jerk; 1, 1, 1, 1, 1, 1; rest 3 min - work on clean feel, go for it
if feelin it, otherwise tech work

285#, 295#, 305#, 295#, 295#, 295#
Wasn't feeling a 1RM today so back it off a bit and worked on power clean.

B. Snatch balance; 2 reps on the min for 10 min @63-65% Snatch 1RM

Skipped. Shoulders and knees were not having it. Warming up with the bar took effort.
+
For time:
300# prowler 10m
10 355# DL
1 Rope ascent 20'
300# prowler 10m
8 355# DL
2 Rope ascents 20'
300# prowler 10m
6 355# DL
3 Rope ascents 20'
300# prowler 10m
4 355# DL
4 Rope ascents 20'
300# prowler 10m
2 355# DL
5 Rope ascents 20'


17:18

Not a great effort today. Deadlifts felt easy, unbroken. Felt fine until up to the round of 4 rope climbs. Just didn't have any push today so I just chalked it as an 80% effort and got some practice in. Kinda bugs me because this test looks fun. Rope climbs took me forever and still need a lot of work. A LOT. Pretty tired tonight.

4/27/13 - AZ Day 3/3 Testing

AM 10:00 AM
12 Min. AMRAP:
6 UB Hang Power Clean - 195#
3 PHSPU's - 1 abmat (roughly 10")

9 + 1 PHSPU 

http://www.youtube.com/watch?v=KoWAEVHa0jg&feature=youtu.be

Not very happy with this. PHSPU's gave me problems. Power cleans were not very strong either though. That's twice this weekend they have slowed me down. I still felt I handled this ok, but still needs a lot of work. Best score was 13 rounds today.
I'll upload vid soon. 

Rest a few hours

PM: 1:00

For Time:
"Amanda"
9, 7, 5
Muscleups
Squat Snatch - 135#
+
3 Rounds:
6 Squat cleans - 225#
18 T2B
+
3 Rounds:
20 KB Snatches - 2pd (alternate every 5)
80 Double Unders

20:47

Amanda was done in 5 minutes. Went very slow
MU's were: 5/4, 3/2/2, 3/2
Snatches were: 3/3/3, 4/3, 1/1/1/2
Felt very in control
+
Cleans were quick singles
T2B were: 6/6/6, 6/6/6, 6/6,3/3
Was really fighting to keep breathing down at this point.
Cleans didn't feel heavy. Was also fighting to keep lower
back was tightening up.
T2B Felt pretty good. Last 6 were tough, that's it.
+
Was just grinding at this point.
KB Snatches were strong but, lots of rests.
DU's were: 40/20/10/10, 40/40, UB
Should NOT have broken any of them at this point.
I was just really winded. Still felt I ended strong though. I'm starting to really like the grinders.
Just tried to keep the lead the whole time. Travis was on my heels.

Body feel pretty good. Not really sore any where. Hips are a little bit. I was pretty tired starting this last one, but not too bad. Feeling good. Great weekend.

4/26/13 - AZ Day 2/3 Testing

AM: 10:00
4 round for time:
Run 400m
7 Power Cleans - 225#

9:26

All singles on the power cleans. They felt really heavy today. Runs were ok. Last one was pretty slow.

Wanted to TNG some but it just would have slowed me down on the run more. MO got me by about 30 seconds and he went tng on all sets. Travis beat me by :40 seconds and did all singles but just ran fast as hell. Not thrilled about this one, but I pushed hard.

Rest a few hours

PM: 2:00

For Time:
35, 25, 15

Box Jumps - 24"
Thrusters - 135#
CTB Pullups
Burpees

21:27

Slow box jumps with a bunch of step downs
Thrusters were 6/6/6/6/6/5, 5/5/5/5/5, 5/5/5
Pullups were all sets of 5 except 10/5 on last set
Burpees were steady for 35, slow on 25, and all out sprint on 15


Tough workout. Felt good to grind as usual though. Lower back lit up bad during 25 thrusters. Should have pushed harder in the middle as usual. Ended pretty strong I felt. This is just a tough combination of movements for me. Glad to put the work in. Feel pretty good about it. Body feels fine. Energy is fine. Ready for tomorrow.

4/25/13 - AZ Day 1/3 Testing

AM:
Every 90 second:
20 UB DU's
1 Clean + 2 Jerk
Start at 205- 315
Tie breaker is AMRAP Power Cleans
Rest 30 seconds
Row 400m for time.

Made it to 315. Had to squat clean it.
Jerks were fine
Was pretty tired going in to the row.
+

Row was 1:04
Weight adjusted was 59.8
Hurt like hell. I think pace was 1:20-1:21
Was on the ground for a while after.

Rest 2 hours

PM:
10 Min. AMRAP:
1 Rope Climb - 15'
10m Handstand Walk
10 Wallballs - 20# 10'

9 + 1 Rope climb

Felt pretty good on this. Rope climbs were not strong today. They just felt different than usual. HS walks were unbroken except the last 3 rounds. Wallballs easy. Breathing was the difficult part here. Fun workout though. Felt good to just go.

4/23/13 - AZ Day 2 - AM Training + PM Testing

AM
A. Squat Clean Cluster - 1.1.1 x 5 sets; rest 3-4 min.
265, 275, 285, 295, 305
Felt easy. Could have done 315. Good practice though.
B. Clean from High Blocks - Build to max
275, 286, 297, 308x, 308x, 308, 319x, 319x
Great practice. 319 was close. Just was aggressive in the catch.

+
Partner session:
20 WallBall UB - 30#
20 Pullups - UB
Rest time while others are going.
4 sets.

All UB. Felt great. Biceps were a little pumped. Breathing was great.
Upper body is pretty sore.

PM

8 Rounds For Time:
2 Power Cleans - 225#
12 Pistols
24 Double Unders

6:53
http://www.youtube.com/watch?v=IUwU2Pu87gY

Cleans all quick doubles. Pistols steady but fairly urgent. Not super fast. DU's all UB. I'm happy with how I did on this one. I went as fast as I could. Mo got me by about 30 seconds. Pistols were much faster. I'm happy with the progress my pistols have made. Knees are super tender right now. Right hurt is hurting pretty good. Going to ice and get a good stretch tonight.

4/22/13 AZ Day 1 - AM Training/Testing + PM Training Row Intervals

AM
A. Power Clean/ Push Jerk: 2,2,2,1,1,1; rest 3 min.

245, 265, 286, 297, 308, 319X, 319X
Felt pretty good. Not great. Hard to be sharp first thing after traveling.
Kept missing the clean.
B. Power Snatch + Snatch Balance x 2; EMOM x 12 - 155#
155# for all sets. Just worked on speed and mobility. Felt good to open up. 

+
For Time:
5,4,3,2,1
Med Ball Clean - 150#
PHSPU - 10"
Box Jump - 36"

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

3:16
Felt good. Fun workout. PHSPU's were deeper than normal but felt good.
UB except on first set, came off wall. 4/1.
Breathing was heavy but cooled down quick. Then felt a little lactic.

Rest as Needed - Around 15- 20 minutes.

For Time:
15,12,9,6
DB Hang Power Clean - 65#/Hand
DB Front Squat - 65#/Hand
CTB Pullups

7:20 

http://www.youtube.com/watch?v=Tw0EGvW0POU

Pretty tough. Forearms were shot. Breathing got a little out of control.
Was still pretty buzzed from the previous test, but not bad.
Front squats were fine, cleans and pullups were tough.
Not happy with this one. Felt really tough. Good learning.

HPC's - UB, 7/5, 4/5, 6
FS - UB, 2/10, 9, 6
PU - 5/5/5, 4/4/4, 3/3/3, 3/2/1

Rest a few hours

PM
Row 350m @ 90-95%
Rest 90 seconds
x 10
(Rest 3 min bw sets 5/6)

01:04.4
01:04.6
01:04.9
01:05.8
01:05.8

01:05.4
01:05.2
01:05.5
01:05.2
01:04.8

1:33 Average pace

Got pretty tough. As you can see from the times, I backed it off just a tad after #3. Was starting to get a little out of control. Last two started to hurt pretty good.

Awesome first day. I'm glad I ended with some rowing. Body was pretty tight from earlier. Came back to Colin & Megans after AM session and had some delicious sandwiches and took a nap after getting some work done. 

Good day. Happy, blessed, glad to be here.

4/20/13 - AM Airdyne MAP + PM Testing

AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x20

Done. Averaged 85 rpm. Felt great. Little spicey in the legs.

Noon:
A. Squat snatch/double under gauntlet (regional 2012)
275, 285X
Felt strong. 285 was CLOSE.

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

B. Clean and jerk; build to a max
315, 325, 345X, 345X
345 was close. Pull felt a little fatigued. 

325:
http://www.youtube.com/watch?v=Eg1fehGn9Oo

+
for time:
100 thrusters - 100#
100 DU's
75 CTB chin ups
100 DU's
50 wall balls
100 DU's
25 CTB chin ups
100 DU's

23:06
http://www.youtube.com/watch?v=6VehV4EImCA

5 sets of 10, then 10 sets of 5 on thrusters
50/50 on double unders for all sets except 100 UB on last.
CTB pullups 15 sets of 5
5 sets of 10 on wallballs
10/5/5/3/2 on last pullups
I was a little tired starting this after all the lifting
but I think I handled this well.
Lots of breaks but controlled breathing.


PM
Row 30 min z1

Only had time for 20 minutes, so I rowed a 5k. Feeling good.

4/19/13 - AM Row Repeats + PM Training/Testing

AM
Row 500m @1:38
rest 2 min
x10
(rest 10 min bw sets 5/6)

Done. Averaged 1:37.5
For some reason I always keep it one second under the pace I'm supposed to. These felt fine. Only rested 9 minute bt 5&6.
PM
A. Squat snatch; 1 rep on the 45 seconds for 12 reps @83% 1rm
Done. 230#, easy. I should have gone for a max today. Felt strong.
B. Power clean; 5 reps on the min for 7 min 185#
Done. Mixed tng with singles alt'n rounds
C. Power snatch from high blocks; build to a max in 5 min
No warmup on this. Setup the blocks and started.
165, 185, 205, 215, 225X 

215:

http://www.youtube.com/watch?v=vpP1mY04Xts&feature=youtu.be

225X:

http://www.youtube.com/watch?v=f2jPLd6b8fw&feature=youtu.be

+
For time:
36 pistols
12 parallete hspu
6 muscle ups
24 pistols
9 parallete hspu
4 muscle ups
18 pistols
6 parallete hspu
2 muscle ups

6:06
http://www.youtube.com/watch?v=t9fmJPOC6Ww&feature=youtu.be

Pistols felt fast and easy

PHSPU's gave me some trouble. 8-10" deficit.
Did 6/6, 5/4 one miss, 3/2/1 two misses
Last set of Phspu's cost me a lot of time. Need to sharpen that up.

MU's UB and easy.

Overall pretty happy with how I moved on this one.

4/17/13 - AM 400m Repeats + PM MMM

AM
Run 400m @90%
rest 1:1
x8

Measured, not on a track. Averaged 1:27, felt easy. Wanted to push more, but about halfway through I started to blister bad on my feet. Pretty painful.

PM
5 min amrap @90%
10 power clean and jerk 135#
10 burpees
10 box jumps 20"
rest 5 min
10 min amrap @90%
Row 350m
10 kbs 1.5 pood
30 double unders
rest 5 min
5 min amrap @100%
10 power snatch 95#
10 burpees
10 box jumps 24"

2+ 10 cj's
+
4 + 30 m
+
3 + 10 Power snatches

First AMRAP was heavy breathing.

Second AMRAP was comfortable.

Third AMRAP was a gasser. I told myself I was going to treat it like an OPEN workout. Sounds great and all but, I underestimated how taxing the previous work was.

http://www.youtube.com/watch?v=Mxek4ZbF5kw&feature=youtu.be

4/19/13 - AM Row Repeats + PM Training/Testing

AM
Row 500m @1:38
rest 2 min
x10
(rest 10 min bw sets 5/6)

PM
A. Squat snatch; 1 rep on the 45 seconds for 12 reps @83% 1rm
B. Power clean; 5 reps on the min for 7 min 185#
C. Power snatch from high blocks; build to a max in 5 min
+
For time:
36 pistols
12 parallete hspu
6 muscle ups
24 pistols
9 parallete hspu
4 muscle ups
18 pistols
6 parallete hspu
2 muscle ups

4/18/13 - Recovery

AM
Swim 50m @90%
rest 1 min
x10
rest 5 min
x2

Done. Felt great. Was averaging around :50-:53

Hands and feet are pretty shredded. Doing everything possible to heal up fast.

PM
Hike 60 min unloaded

Done.

4/16/13 - AM 1K Swim Time Trial + PM EMOM Training x 60

AM
Swim 1k time trial

22:15 
Fasted, BCAA's
PR by 2 minutes. Very happy with that. Not happy with how it felt. I broke so much. I guess it doesn't really matter since I improved by over 2:00. Swimming non-stop distance just feels uncomfortable right now, but I know it will come. Negative thoughts started pouring in early. Had to really focus to chill out and relax. After 400m it got much better.

PM
EMOM for 20 min:
Odd- 5 power snatch 135#
Even- 5 muscle ups
+
EMOM for 20 min:
Odd- 5 squat clean 185#
Even- 10 hspu
+
EMOM for 20 min:
Odd- 30 seconds airdyne @90%
even- 10 toes through rings

First 20 complete. Did singles on snatches, MU's unbroken
+
Second 20 had to skip a set again. Screwed up and did the same depth as last week on HSPU's. Turns out it's like a 3" deficit with plates and abmat. Bit off more than I could chew. Squat cleans were fine, but the HSPU's got my breathing way up and lower back tight. Did at least 4 sets with a full 10, skipped set 5, then the last 5 sets around 7-8 hspu's.
+
AD was tough for the first few minutes after the second 20 min. But after a few sets HR and breathing settled. Toes through rings are easy. Easy to catch my breath.

Tough session. It was hot today. I'm smoked.

4/14/13 - AM Z1 Airdyne + PM Thruster/Burpee

AM
Row 30 min z1 

Slept great last night.
No rower where I'm at so I rode AD for 30 min.
Got off every 5 minutes and did some dynamic stretching.

PM at 2:00 pm
50-40-30-20-10
Thrusters 95#
Burpees

20:57
http://www.youtube.com/watch?v=-PAy4x2499s

This was tough. Set of 30 burpees really killed me. I did all sets of 10 on thrusters except for round of 20. Did 4 sets of 5. Thought I would move a lot faster through this. Felt really out of shape.

4/13/13 - Max Snatch + Snatch/MU

AM:
A. Max snatch
+
For time:
30 squat snatch 185#
30 muscle ups

265#, 275#, 280#X, 280#X


275:
http://www.youtube.com/watch?v=1grlVeFzedM&feature=youtu.be

280 Miss:
http://www.youtube.com/watch?v=-vvnY-mtZaY&feature=youtu.be

+ 
10:14


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

Snatches were fast singles. Finshed in around 4:30 or so. Felt easy and tried to stay paced. Wanted to have plenty of gas for MU's. 

MU's were tough. Did 4/3, doubles until 15 then singles. Missed one rep. I was gassed. Felt a little lactic after this too. Really wanted sub 10. Snatches felt strong today. I think I could do the 30 in under 3 minutes alone.


PM
Airdyne 60 min z1
get off every 5 min for some FLR or some ciurcuits in gymn to keep blood flowing

No time. Was a groomsman in a wedding.

4/11/13 60 min row + MAP Training

AM
Row 60 min for max meters

15,515m Ave 1:56.0
Felt pretty good actually.
Had a good warmup. No serious cramping.
Butt starting to get uncomfortable but that's inevitable.
Tried to stay positive the whole time and it paid off.
Negativity is like poison during something this long.
Mind games help too. I was counting 45-47 strokes every 500m.
Had to do that 31 times (30 x 500m). Helped having something to chip away at.
Pushed hard on the last 500m. Ended in a dead sprint.
Body was pushing limits at that point. I rolled off the rower and
puked in my t-shirt because I couldn't get to a trash can.
Pain went away quickly though, then I was fine.
There is definitely more there, but I'm happy with this for today.
I haven't been on the rower for a long distance in a few weeks.

PM
Airdyne 10 min @85%
rest 10 min
Run 10 min @85%
rest 10 min
Amrap 10 min @85%:
30 double unders
20 burpees
10 squat clean 135#

Rearranged on accident today. Might have worked out for the better.
Was short on time so used the 10 min. run as a warm up. More like 5 min. of it for warm
and then finished strong.

Airdyne felt good - 215 cal. Legs are really tired from row I think.

Mixed AMRAP: 3 rounds + 13 burpees.
Fast on DU's, smooth and steady on burpees. Cleans were all singles.
Good session tonight though. Feels good to get some good training in again.
Glad to be feeling normal again as well.

4/9/13 - AM Swim + PM EMOM Training

AM
Swim 25m @90%
rest 20 seconds
x20

Done. Felt good. Around :21 each. Shorter rest was not an issue. Only doing 20 this time was easy as well.
I felt like I was flying.


PM
EMOM for 16 min:
Odd- 5 power snatch 135#
Even- 5 muscle ups
+
EMOM for 16 min:
Odd- 5 squat clean 185#
Even- 10 hspu
+
EMOM for 16 min:
Odd- 30 seconds airdyne @90%
even- 10 toes through rings

Pretty tired going into this. Head is pretty stopped up today. Tree pollen is super high right now. Everything is covered in yellow.

First couplet done unbroken and tng. Breathing was ok. Harder than last week.

Had to skip 4th set on second couplet. Back was tightening up and I kept falling off the wall. Smart, because I was able to recoop and finish the rest. A few of the last sets I was unable to complete 10 HSPU's. Part of it was the setup I think. I was using 2 45# thick bumpers with an abmat between. So pretty much a deficit. Having some trouble keeping a smooth kip. But I got better as it went on.

Last couplet was fine. Not near as powerful as usual on the airdyne. I was pretty smoked from previous work.

I felt invincible the last few weeks. There was no way I couldn't complete the work. This was was much more difficult. Pretty smoked right now. Much hotter than usual too. I'm going to chalk this session up to the season changing and this is my purge. I'll feel better come Thursday. Going to get a good rest and come back strong. My bad week is over. 

4/8/13 - AM Row/AD/DU MAP + PM Training/Gym. Test

AM
Row 30 seconds @85%
row 30 seconds @50%
x11
+
Airdyne 30 seconds @85%
airydne 30 seconds @50%
x11
+
Double unders 30 seconds @85%
rest 30 seconds
x11

Done. Fasted, BCAA's. Felt pretty good. Shoulders were a little tired on double unders.

Averaged 157m, 1:33-1:35 pace
88 rpm on airdyne
55-60 double unders per set.
Stronger each week.

PM
A. Power snatch; 2 reps on the min for 12 min @75% 1rm
Done. 185#. Felt sharp. B. Back squat; build to a max
405, 415, 425, 435X +
3 rounds for time:
15 bar muscle ups
10 wall walks

12:08, felt crappy.
http://www.youtube.com/watch?v=C2Mbm2lUbhE&feature=youtu.be

Bar Muscleups
5/5/5, broke to try and save shoulder fatigue.
3/3/3/3/3
Singles.

Wall walks were slow. Was getting close to failure on last few.

Had some technique breakthrough on muscleups though. They felt pretty good. Well, at least the first 2 rounds did. It's a little rough on my shoulders coming down into the next one. Good practice. Getting way more efficient at them.

4/4/13 - AM Z1 Airdyne + PM Testing 13.5

AM
Airdyne 30 min z1
+
Stretching/Mobility/ Movement prep

PM
A. Max clean and jerk
325, 335, 345X, 345X
Missed the clean.
335 felt like a toy. Not a lot of fire today.

+
Opens workout 13.5
Endless Fran…
4 min. AMRAP:
15 Thrusters - 100#
15 CTB Pullups
if 90 reps completed in 4:00
Add 4:00 more minutes to amrap
if 180 reps completed, continue. Etc.

147
Bad performance.
Felt so winded today. I didn't come out to hard. I paced to complete the first 3 rounds just under 4. Took me 3:53. It wasn't that I ran out of time, I flat ran out of gas. Felt aweful. I hate to end the open this way, but I don't see my self rounding up the energy to give it another go with a remarkably better result right now. 

Performed this at Peak 360 in Miami with Guido Trinidad. It's very hot and humid today.

http://www.youtube.com/watch?v=Sctj3FeQ3_E&feature=youtu.be

Reps were:
15/15
8/7, 8/7
8/7, 5/5/5 @3:53
Then a cluster of shit after that.

4/2/13 - AM Swim + PM EMOM Training

AM
Swim 25m @90%
rest 30 seconds
x35

Done. Fasted, BCAA's
Pretty tired this morning.
Slept pretty good. Just hard to get going.
All sets around :21-:22



PM
EMOM for 20 min:
Odd- 3 power snatch 155#
Even- 3 muscle ups
+
EMOM for 20 min:
Odd- 3 squat clean 225#
Even- 3 parallete hspu
+
EMOM for 20 min:
Odd- 30 seconds airdyne @90%
even- 15 anchored sit ups

Done. Felt great!
Mixed and matched tng on the movements.
AD was around 20-22 cal per set.
Situps were easy.

4/1/13 - AM Training + PM Training/Testing

AM
Row 30 seconds @85%
rest 30 seconds
Airdyne 30 seconds @85%
rest 30 seconds
Double unders 30 seconds @85%
rest 30 seconds
x12

Done in my garage this AM. Fasted BCAA's. A little slow getting going.
Rowed for 2 minutes, AD 2 minutes, 60 sec. single unders for warmup. Then some dynamic stretching.

Averaged about 1:35 for the row. Around 155m-160m
Airdyne was around 87-90 rpm.
DU's around 60-65/set. Felt great. Only tripped once on two sets.
Breathing felt great today. I slowly added intensity towards the end.
Airdyne was getting spicy. Everything else very sustainable.


PM
A. Power clean; 2 reps on the min for 12 min @75% 1rm
Done. 235#. All singles. Felt sharp and powerful today.
B. Front squat; build to a max
375, 385, 400 PR
Felt great. About time.

http://www.youtube.com/watch?v=zfEOw4cOLkE&feature=youtu.be

+
4 rounds for max reps:
1 min rope climbs
rest 1 min
1 min sandbag squat cleans
rest 1 min
1 min max distance farmers walks 100#/hand
rest 1 min

Done. Tough session. Fun combination.
18' rope, 4,3,3,3 per set
Farmers Carry - Around 150m each time. Had to break last two rounds. 

Around 18-20 per set with sandbag. Used a light sandbag tonight, 50#. Wanted to keep the reps/turnover high. Was I supposed to have gone heavier? Grip and arms were smoked. I worked hard, but was lacking a little intensity with this session tonight.