Friday, May 10, 2013

5/10/13 - AM Training/Testing + PM Testing

8:30 AM

A. OHS - work on G2O - prefer not under pressure - get to 3 reps tough

Worked up to 285# with about 2 min rest between sets. Felt strong. Getting it overhead to my back is definitely not an issue. The OHS felt a little unstable. Would like to build some more confidence in it in the next few weeks. Although, I'm pretty sure 285# is a PR for 3. 295# is definitely doable. Breathing will just get tough.

rest 2 min

30 burpee muscle ups

Not very happy with this. Perhaps I went out to fast. I did 15 in 2:30. Missed one rep at the end. Failed the dip. The dip became difficult for me. Breathing was pretty good. More of a ring dip/pressing endurance issue.

rest as needed - 7 min.

EMOM - 12
315# DL TnG x 7 - odd
BJ's - 30" game pace - even 7-10 per set

Done. Felt fine. Box jumps felt good. Deadlifts were ok. Grip was kind of
tired from the previous work.

5:30 PM

100 Wallball - 60/20/10/10
100 CTB Pullups - 15/10/10/5's
100 Pistols/alternating
100 Dumbbell Snatch 70#/alternating hand - grind

Wallballs 60/20/10/10 as planned. This felt good.
CTB's 15/10/10/5/5/5/5/5/5/5/5, 3/3/3/3/3, 2/2/2/2/1/1
Pistols smooth and steady.

DNF - 68 snatches

Wallballs 3:23
CTB 7:09
Pistols 5:05
Started DB Snatch 16:11 in, 8:49 remaining to cap
Camera didn't make it but I believe I only got to 68 snatches.
Did the first 10 in :47
Completed the next 10 in 1:27
The next 10 in 1:23
The next 10 in 1:22

My lower back was extremely lit up. Just didn't have the push to finish it out today. I don't think I can avoid my back lighting during game but I will finish. Pretty unhappy with this and the day overall. When the time ended I wasn't really out of breathe. My back was just so cramped I couldn't do anything. I just didn't have it in me to "go there" through it today. Not sure if the Deadlifts this AM made a difference? I felt great afterwards. It just felt like a lower back workout. Energy was fine, body feels good.

Wednesday, May 8, 2013

5/8/13 - AM Run Intervals + PM MMM

Run 400m @90%
rest 1:1

1:30 - Oops

Felt good today. Legs are a little tight and sluggish but not bad.
Wasn't quite warm enough for the first run. Was going
to rest a few more minutes and start over, but just decided to get going.
Turned out fine. Same track as usual

5 min amrap @85%
10 kbs 1.5 pood
10 burpees
200m row
rest 3 min

2 + 40m

2 + 70m

2 + 120m

Done. Felt great. Long warmup. Played aroudn with some burpee muscleups.

Breathing felt good. Body feels pretty good. A little stiff, but not bad.

5/7/13 - AM "Jackie" + PM EMOM Training

Row 03:24.9
:10 transition
1:27 on thrusters
:8 transition
:31 on pullups


Didn't have a ton of fire this morning. Row felt way harder than it should have. Might have been all the repeats yesterday. This did not feel hard. The row just felt lazy and I went slow on the thrusters. I was hardly out of breathe. I think if I keep the row the same and just BLAZE through the thrusters I can shave off 20 seconds. Didn't waste a ton of time on transitions. But, those will shorten too. Every second will count.

A. Close grip bench press; build to a tough single
305#, probably a PR of sorts
Felt good. Made lower back a little tight from over extending.

EMOM for 12 min:
Odd- 3 tough OHS (from rack)
Even- 4 muscle ups

Done. 255#. Very tough.
Last 2 sets were a grind.
Haven't heavy OHS in a while. Pretty happy to have done this 6 sets.
Good practice.

EMOM for 12 min:
Odd- 4 squat snatch 165#
Even- 8 hspu kipping

Done. Last 2 sets of Snatches easy tng.
HSPU's felt great kipping today. Technique is getting better.

Monday, May 6, 2013

5/6/13 - AM Row Intervals + PM Testing/Training

Row 350m @90-95%
rest 90 seconds
(rest 3 min bw sets 7/8)

1:04.7, 1:04.9 ,1:05.1, 1:06.0, 1:05.6, 1:05.5, 1:05.5
1:05.5, 1:06.1 ,1:05.6, 1:05.6, 1:05.3, 1:05.9, 1:04.1

ave 1:33.3, 430w

Slept great last night. Body feels recovered. No soreness. Had a good meal this morning before knocking this out. These were pretty spicy. Especially the last 3. 5 strong pulls, then count to 5 six times.

A. Power Clean; build to a 3rm TnG
285, 295

Felt good and sharp today. Caught the third just above parallel.
I feel like this number should be higher though?

B. Squat Clean; 3 reps on the min for 10 min 135#
Done. Felt sharp. Good breathing work.

For time:
5 rope ascents - 20'
10 CJ - 145
4 rope ascents - 20'
8 CJ - 165
3 rope ascents - 20'
6 CJ - 185
2 rope ascents - 20'
4 CJ - 205
1 rope ascent - 20'
2 CJ - 225

Not blazing fast, but it is definitely improvement in the rope climbs. CJ's were easy. It was more of just resting between sets of climbs. I know these need to be faster. Technique is slowly getting better. 20' is a whole different beast than 15 or 17'. The descent was actually what was killing me on these. Need to protect my leg better so I can just slide down and not try to clamp/reclamp and inch my way down. Felt in way more control this time than the last high volume rope climb workout.

Sunday, May 5, 2013

5/4/13 - AM Airdyne Intervals + PM Testing + PM Z1 Row

Airdyne 30 seconds @85%
Airdyne 30 seconds @50%

Done. Fasted, pretty much out of bed. Was a little tough to get going. First few sets were slow then felt great. Did an easy 5 min Z1 with a few :15-:20 sprints. Averaged 85-86 rpm. Closer to 87-88 on the last 10. During the ramp up from a few months ago, I think the highest average rpm towards the end was around 87-88. This is all based off my airdyne of course.

A. TnG squat snatch; build to a 10rm in 3 attempts

205X (only 7) Flat ran out of gas.
195X (only 9) missed last rep.
Completely underestimated how tired my grip was today. Pull felt weaker than yday and grip was shot. Very frustrated that I didn't hit anything. Need to sharpen up. Just tired today. I was using an Eleiko bar which spins way faster than I am used to. Didn't feel right. Just felt off today.

205 Miss:

195 Miss:

for time:
* 30 min time cap
For time:
100 thrusters 115#
100 CTB chin ups
100 burpees
100 double unders


Thrusters were all sets of 5
CTB's all sets of 5
Burpees were ok. I felt I handled them well. Maybe 1 half second break. Just tried to realize the workout was done after those. Double unders broke twice. Tried to focus I'm glad to have handled this the way I did. 
I know the thrusters and ctb need to be faster. To be honest though, I was dog ass tired before doing this.
Almost just skipped it. Glad I man'd up and knocked it out. Learned a lot. More confidence.

Row 30 min z1

Done. Felt great. Nice cool down for the night. Just under 7k. 6940. I am smoked. Haven't been this tired in a while. Not sore, just tired. Feels good.

5/3/13 - AM Row Intervals + PM Training

Row 500m @1:37
rest 2 min
(rest 5 min bw sets 5/6)



Felt good. First two are always the hardest for me. Biceps were pretty blown up. I rowed for 3 min at easy pace warm up with a few 250m runs at pace. I guess I still need to warm up the arms better.

A. Squat snatch; 1 rep on the min for 10 reps @87% 1rm 

240#, Done. Easy. Did 12 minutes.
Pull does not feel as strong as it has the passed few weeks. I mean, I knew I woudn't miss, but just did feel as explosive.

Video of it here:

5 rounds For max reps:
1 min KB snatch 2 pood L
1 min KB snatch 2 pood R
1 min max distance hs walk
1 min max distance farmers walk 2 pood/hand
rest 1 min bw rounds

17 L - 1 Break
20 R - 1 Break
20m - 1 Break
80m Carry - 1 Break

17 L - 1 Break
20 R - 1 Break
20m - 1 Break
80m Carry - 1 Break

17 L - 1 Break
20 R - 1 Break
20m - 1 Break
80m Carry - 1 Break

17 L - 1 Break
20 R - 1 Break
10m - 1 Break
60m Carry - 1 Break

13 L - 1 Break
14 R - 1 Break
20m - 1 Break
70m Carry - 1 Break

Last two sets got really rough. I was pushing hard on the snatches. It lit up my lower back. AWESOME training session though. Very tough to roll into the HS walk after the snatches.

That's 175 2 pood snatches with no tears or bruises. Technique is getting good.

5/2/13 - AM Swim + PM Hike

Swim 50m @90%
rest 1 min
rest 5 min

Done. Felt Awesome. All sets around :48-:46. Was hitting them pretty fast today. Stroke felt great.

Hike 60 min unloaded

Traveled today. Not enough time. Got home late and just relaxed.

Wednesday, May 1, 2013

5/1/13 - AM Run Intervals + PM MMM

Run 400m @90%
rest 1:1
(rest 10 min b/t sets 6/7)
(same pace all sets!)

1:30 for all sets.
A few seconds under a few times. Wore different shoes this week. No blisters this time. Shoes or big thick cushiony nike's. Didn't like how they felt but my feet didn’t fall apart. Legs felt ok. Breathing was great.

5 min amrap @80%
Row 250m
10 burpees
rest 5 min
10 min amrap @90%
Run 200m
10 hang power clean 155#
10 burpee box jumps 20"
rest 10 min
5 min amrap @100%
5 power snatch 135#
5 burpees
Airdyne 15 calories

2 + 7 Burpees

2 + 5 Hang Power Cleans (felt heavy)

3 + 8 calories

5 min @ "100%":

First two felt great. Warmed up much better this time.
Still felt a bit sluggish today.
The last one was rough. Super gassed. Did 1 round of tng
then all singles. Better session than last time. Way more controlled.
I feel like I could have dug deeper but it just wasn't there today.