Thursday, July 18, 2013

7/17/13 - AM Row Intervals + PM Testing

Row 1K easy
Row 30 sec @ high pace AER
rest walk 30 sec x 15 sets
(get off every 5 sets and rest as needed)
AD 3 min @ Z1 cool down

Done. Fasted. About 2:00 on the 1k. Felt tight. Did some dynamic stretching before hand and some reverse shot out back. Averaged 155m per :30. Felt strong.

A. Hang Squat Snatch - build to a tough single in 10 min 

Had a good warmup, then started from empty bar.
225, 245x ,245x, 245, 250






B. amrap KB Snatch in 5 min - 2pd - max 3 reps/arm at one time 

88, I think. Lost count. I can do better on this. I was hot and grip
was sweaty. Lower back got pretty tired too.

for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
(go after this one, no pacing)

2:55, UB

Marcus and I had been texting each other all week about doing this one. We both decided on no jump, no clap burpee. Just stand. I was pretty fired up. Did it in 3:38 back in the beginning of June at the hotel at Brandi's regional.

7/16/13 - AM Swim + PM Bike

AM open water swim practice - 20-30 min

Done. Felt good. Unfortunately, no open water available. I have some cuts on my leg and didn't want to take a chance on getting sick again.

Instead did 100m warmup
200m, rest :30
200m, rest :30
300m, rest :30
200m, rest :30

Swam for 30' total. Practiced sticking my head up during stroke to see where I was going.

PM 20 min bike @ Z1
Skipped. Got plenty of activity building and moving the jerk blocks.

Tuesday, July 16, 2013

7/15/13 - CF Games Taper - AM Airdyne Intervals + PM Training

AD 3 min @ Z1
AD 30 sec @ high speed AER
rest walk 30 sec x 20
(get off bike every 5th set for a rest as you want
AD 3 min @ Z1 cool down

Done. Felt great. 87-88 RPM Felt pretty powerful this morning. Been sleeping well again.

A. CJ - build to a tough single - if feelin it go for it
275,295, 305, 315, 325, 335X
Pull didn't feel very strong today.


335 Miss:

345 x 2, 355 x 2, 375
355 and 375 were slow grinds. Haven't gone this heavy in a while. Probably smart move with the groin as I haven't lost a TON of strength. Best is 400#

355 x 2:

375 x 1:

Row 400 m @ 97%
rest 6 min x 3

1:07.6, 1:09.3, 1:09.1

I was a little all over the place on these. Still felt good. Recovered fast.

My stepbrother came and trained with me today. Only lives a few miles from me. He's fresh out of college after playing football for 4 years with Missouri Valley. DII National Champions. He's played football his entire life, wrestled in highschool all four years, placing at state several times. Watching him move, It's neat to see what a great head start he has if he chooses to pursue this sport. EXTREMELY explosive and super mobile. He moves very well. Seems to have a decent aerobic base for his size, which I would give credit to the wrestling back ground as well as the flexibility. Also extremely coach-able. I wouldn't dare assume what his characteristics are, so I'm looking forward to running him through some tests to see what he's capable of. Then we'll move forward from there. Going to be a fun project. He definitely brings some intensity into the gym with him as well. That's always good to have.

Saturday, July 13, 2013

7/13/13 - AM Fundraiser WOD + PM Testing/Grinder

AM: Fundraiser WOD
For Time:
30 medball burpees (performed like a barbell burpee, but with medball)
400m run w/ medball
30 medball situps
400m run w/ medball
30 medball overhead lunges
400m run w/ medball
30 wall ball shots
400m run w/ medball
30 medball burpees


Just took it pretty smooth. All movements fast. Run was fine. Just had fun! So thankful for everyone that showed up. The shirts are freakin' sweet. Extremely grateful for the folks at Faction's support, and for the support from my family as well. It really means a lot.

Run 800m
rest 1 min exactly
5 min amrap:
5 power clean 225#
10 burpees
rest 1 min exactly
For time:
100 calories airdyne
100 power clean and jerk 95#

800m - 2:30
3 rounds + 7 burpees

Run felt great. Hurt like hell afterwards but just like last week, it surprised me. Felt aerobic. Pretty gassed going into the AMRAP Power cleans were fine, just a little slow. Burpees steady and smooth. Airdyne took 7:14, done on a weird new age model. Felt funny. This felt way harder than mine at home. It was awkward.
CJ's were 4 sets of 5 tng then singles. Didn't plan on ever going to single but it turned into the same grind as the dumbell snatch. Except this time, no time cap to save me. Thankful for that. Finished with 10 tng at the end. Fun session. Looking forward to a big rest. Body is feeling good.

Friday, July 12, 2013

Fundraiser T-Shirt

For those interest in a cool t-shirt, the folks at Faction designed a shirt to sell to help fund my trip to the games. It's a pretty awesome design by Chris Moore from the Barbell Shrugged Podcast. Very excited to see them. They are hosting a fundraiser tomorrow, so if you would still like to buy a shirt, they are putting in another order next week. Here is the link! Thank you so much to those of you who have already supported! I hope you enjoy the shirt!


7/12/13 - AM Airdyne/Double Under Intervals + Mid Day Training/Testing + PM Testing

30 seconds airydne @85%
30 sec rest
30 seconds double unders
30 sec rest

Done. Felt a little tired this morning but had a good warmup and finally got er going. I have been sleeping better. Averaged 87-88 rpm on AD. Felt strong. DU's were between 57-62 per round. Went back to the fast rope this week for variance. Tried hard for 65, could not get it in :30. 62 was the most. Only a few trips. 
947 total.

A. Split jerk; build to a 3 rep max

325, 335, 345, 355X

Kinda had a brain fart on 355. Kept screwing up the inhale before the jerk and it was throwing me off. Got one of them. Didn't try again. 345 felt great. I was actually splitting today. Not the heaviest weights I've thrown overehead but very happy with the technique. Big improvement.




B. Close grip bench press; build to a 3rm
245, 275x (2/3), 265

5 rounds for time:
5 squat clean and jerk 225#
2 rope climbs

14:10 :/
Used a kind a squat clean thruster/jerk. Felt faster to me. I would come out of the squat clean and push jerk it. For the rope I only had a 17' so I started with no jump and made sure I used three full pulls. Way harder than normal. Felt like a 20'. Tough to push on this one. First round in under 2:00 and wanted to keep that but
just didn't have it today.

For time:
50 strict hspu
50 pistols
50 L-pull ups
Row 750m


HSPU's - 4:26
Pistols - 2:30
L-Pullups - 6:27
Row - 2:36

HSPU's were 10/7/5 then 3's and 4's to the end. Felt tough. 
Pistols felt pretty good. Took a breaths every 10 
L-Pullups sucked. Did them slow and I tried for perfect reps. Did 3/3/2/2 , 5 times
Row hurt. Held a 1:40 or so then hammered it home toward the end.
Legs were tired.

Feeling pretty good. Just rolling with the punches now.
I know I'm getting close to the end. Can't wait to grind tomorrow.

7/11/13 - AM Swim Time Trials + PM Bike/Run

Swim 500m time trial
rest 4 min

Big PR!
Took a 5 second break every 100m
Had a good warmup and felt smooth

rest 4 min

Didn't take any breaks on this one. Swam non stop. Very happy to have done this. Felt smooth and controlled. I didn't expect it to be slower though. Interesting to see the difference.

Bike 10 miles
Run 3 miles
@85-90% effort

Biked about 9 miles off road. Rough terrain. IN THE HEAT. Took about 54 minutes. Took a 1 minute break/stretch then hit the run. Energy was great. Legs were pretty tired but I felt great. Wasn't sure about distance from where I was at so I ran 14:00 one way tried for negative split coming back. Made it.
I'm very happy with how my body held up during this whole session. It was HOT today. No cramps, felt good. I loved being able to kick it on the last 5-6 minutes of the run. It was like I knew I just push and I wasn't going to fall off. I could ride that line.

Wednesday, July 10, 2013

7/10/13 - AM Airdyne Intervals + Mid Day Training + PM Lactic Intervals

Airdyne 30 sec @85%
Airdyne 30 sec @50%

Done. Felt a little groggy this morning. Didn't sleep great last night. Fasted, BCAA's. Still ended up feeling pretty powerful. 85-87rpm

A. Snatch; 2 reps on the min for 10 min 145#
Done. Felt good. Did a few tng.

B. Snatch pulls 3x2 @130%+ 1rm; rest as needed
Done, with 355#. 3 sets.

C. Weighted supinated chin ups 1-2x5; rest 2 min
75, 85, 90, 95, 100, 105
All doubles. These feel strong


3 min amrap @100%
10 thrusters 95#
10 chin ups
rest 15 min

4 rounds + 4 chinups
Wanted 5 rounds but gassed on last set. Thrusters slowed down big time. This smoked me.

3 min amrap @100%
10 kbs 2 pood
10 wall balls
10 burpees
rest 15 min

2 rounds + 4 swings.
I felt pretty gassed on this one. Even though it says 100%. I should still know that might have to save a little to prevent burning up halfway through.

3 min amrap @100%
10 toes to bar
10 burpees
10 power snatch 95#
10 box jumps 20"

1 round + 4 box jumps.
Everything unbroken but burpees were slow. Last set of 10 power snatches was…interesting.
Felt good to grind today. I threw everything I had at it.

Tuesday, July 9, 2013

7/9/13 - AM Swim + PM Bike

Swim 100m @80%
rest 1 min

Done. Around noon. Felt awesome today. Legs are pretty sore.First time in a while.

Splits were fast for me today.
2:00, 2:00, 2:00, 1:50, 1:48, 1:48, 1:48

Bike 5 min @90%
bike 2 min easy

Did 5 sets. Felt awesome. Around 12 miles total. Mostly flat with no stops. Was able to cruise pretty fast.

Monday, July 8, 2013

7/8/13 - AM Row Z1 + Mid Day Training + PM Testing

Row 35 min z1

Done. 8127m, 2:09 pace.
Felt a little tight and umcomfortable today, but it felt good to sweat.

A. Squat Clean clusters; rest 15 sec/rest 3 min

275, 295, 305X (4/5)
295 felt great. 305 felt a little heavy. Missed 4th one because I pulled a little too early. Fought back and got the 5th one. Felt good to grind.




B. Jumping Back squat 2-3x6; rest 2 min

275, 275, 295, 295, 295, 305
Never done these. Not sure if there was supposed to be a pause in between each rep or back to back.
Either way stayed a little conservative on the weight and made sure I was exploding out of the top.


On the min for 14 min:
Odd- 5 thrusters 135#
even- 4 muscle ups

Done. All UB. Felt great. Good to move.
Last set:

3 rounds for time:
50 foot heavy yoke carry - 600#
10 hspu

HSPU's UB, kipping, fast. Yoke was 25' down and 25' back.
Tough. Thought my spine was going to rip through my anus.

rest 2 min

For time:
run 400m
40 foot hs walk
Run 400m

Ran first 400m at 90%, then HS walk almost UB in back yard. Fell 2 feet short. Then hit the last 400m hard.

rest 2 min

Run 1 mile for time

800m out and back. Felt great on the way back. Recovery is feeling good. Fun session. 

Saturday, July 6, 2013

7/6/13 - PM Grinder

Airdyne 3 min for max calories
rest 6 min exactly
Amrap in 6 min
6 stone to shoulder 150-200#
4 box jump 36"
2 burpee pull ups
rest 3 min exactly
For time:
30 power snatch 135#
30 burpee over bar
Row 1k

96 calories
I think a PR. Waaaay more left in the tank unfortunately. Up from 89 back in December. Held 1800-1900 cal/hr. Then speed up last :45 or so. I can hold a bit harder throughout and push much stronger at the end. It was like my mind wouldn't let me b/c of what I had coming up. I mean, don't get me wrong, it still hurt like hell. Maybe I just feel that way because I recovered so damn fast. Felt good.

2 rounds + 6 stones
Stones were def. limiter. Just gassing. Pushed hard though. Felt good.
Singles on snatches. Burpees slow and steady. Row was a 3:45. Lower back was lit up! Fun workout. Happy with how I handled it. Surprised myself today. Feeling good. Wish there was more, but I'll accept the rest. I'm gonna be fired up come Monday.

Part 3: 

Friday, July 5, 2013

7/5/13 - AM Airdyne/Double Under Intervals + Mid Day Training/Test + PM Testing

30 seconds airydne @85%
30 sec rest
30 seconds double unders
30 sec rest

Done. AM Fasted, BCAA's. Felt awesome. Very powerful this morning. Averaged 88-86 rpm per set.
50-55 DU's with the heavy rope. All round unbroken. 62 on last set for the hell of it. 
748 total.

A. Split jerk; build to a 2 rep max 

355, 365X 
355 felt great. More there with a bit more practice. Hip tweaked a little on 365 so I shut it down. Happy to get the work in. I was actually splitting a little today.

B. Close grip bench press; build to a 5rm
12 min amrap:
3 clean and jerk 185#
2 rope climbs
3 clean and jerk 205#
2 rope climbs
3 cnj 225#
2 rope climbs
3 cnj 245#
2 rope climbs
amrap in remaining time
3 cnj 265#
2 rope climbs

Did 9 total reps of 265#
So 2.5 round of 265. Fun workout. Clean/jerks felt strong. All power cleans. Surprised on the 265.

For time:
30 weighted pistols (1 20# DB must be held during the reps)
Run 800m
30 TGU 2 pood
Run 800m
30 wall walks
Run 800m


Rowed instead of ran. Started thunderstorming at the house right before I started. Got off rower on last 400m and ran 400m just to get out. It stopped raining at that point. Tough workout for me. Just grinded. Slow the whole time. Crappy movements but tried to stay positive and just work.

Thursday, July 4, 2013

7/4/13 - Happy 4th! AM - 1K Swim Time Trial + PM Bike/Run

Swim 1k time trial

:52 PR compared to April 16th

Super pumped about this. Had a good warmup. Tried to keep 2:00/100m. Took a 5-10 break every 100m.
Next time I'll only break every 200m or so. Glad to see improvement. Feels good.

Bike 30 seconds @90%
bike 30 sec easy
Run 20 min z1

Done on road bike. Found a consistent loop and hit it hard for 30 sec. Run felt great.

Love me some Udi's! 

I've got some great friends in town. Great weather. Delicious food. Good health.
My cup is full. God is good.

7/3/13 - AM Airdyne Intervals + Mid Day Lifting + PM Intervals

Airdyne 30 sec @85%
Airdyne 30 sec @50%

Done. Felt great. 5 min. 70% warmup. Stretched for a few minutes then hit it. Averaged 85-86 rpm. 20 minutes FLEW by today. Felt powerful.

A. Snatch; 2 reps on the min for 10 min 135#

Done. Did these in flats. Spent a LONG time warming up. OHSing, and squat snatching have felt terrible lately. Not sure if it is the volume or all the Z1 work on bike and run. Could be both? Either way. Today felt better.
135 double in flats:

B. Snatch pulls 3x3 @125%+ 1rm

345, Tough. Wasn't sure if I could move 345 fast enough for it to be considered a snatch pull. Ended up feeling pretty good. Felt good to grind.

C. Weighted supinated chin ups 2-3x5; rest 2 min 

70# for all sets. 3 reps. Felt really good.

3 sets @100%
30 seconds max reps KBS 88#
30 seconds max reps burpees
30 seconds max reps power snatch 95#
30 seconds max reps box jumps 24"
rest 12 min

Done. Felt fine. Got a little lactic on last set.
Swings - 15 all sets
Burpees - 15, 15,14
Power Snatch - 9, 10, 11
Box Jumps - 16, 15,16

Felt good to go all out. Was hard to go 100% sprint. Been a while




Wednesday, July 3, 2013

7/2/13 - AM Swim + PM Bike

Swim 100m @80%
rest 1 min

Done. Rest :30 instead. Felt great. Had a minor breakthrough on stroke technique. First 100m at 2:00, then all 2:08 Feeling confident for the 1k this Thursday. Sub 22 is goal.

Bike 60 min z1 easy on road

Done. About 14 miles. Awesome day out. Just went and road all over town. Unplugged. Only flipped off one driver today. That’s progress.

Monday, July 1, 2013

6/30/13 - AM Testing + Mid Day Testing + PM Testing

Sunday is NOT the day of rest today. I am so grateful to be healthy again. Loving this.

Row 2K
amrap DU's in rest of 10 min

213 DU's

Slept great last night. Woke up early, had a big breakfast and went back to sleep for about 30 min. Had a good warmup. Rowed about 600m then some dynamic stetching. Then another 500m at planned pace. A few sets of 50 du's. Goal was sub 7 row and fast on du's. Did 50/50/60/53. Could have pushed a little harder throughout. Better than the last time I did it though. 7:24 ish row + 210 DU's

A. SNATCH - 3,2,2,1; rest 5 min

215, 225, 235X, 235X
Not sure what's up here. My right hip kept hurting and falling into a squat today felt impossible. Just a bad day snatching. Really bad.

rest as needed

for time:
PS - 185# x 10
rope ascent 15' x 2
PS x8
rope x 3
PS x 6
rope x 4
PS x 4
rope x 6
PS x 2
rope x 8


Was supposed to be 1,2,3,4,5 with a 20' rope. Didn't have access to one today so I used the 15' in my garage and added several to it. Just didn't have a lot of attack on this one. Rope climbs still felt better than normal but this took me forever.

MAx Broad Jump in 3 min
98, 99.5, 103

rest 1 min

Broad Jump burpees - 100 m for time

Did 4 x 25m turnaround in my backyard. This stung but recovered quickly.

rest 1 min

MAx broad Jump in 3 min
(add 2 total jumps as score)

101, 100.5

103 + 101 = 204 total score for broad jump

rest 5 min

R KB Snatch 2pd
L KB Snatch 2pd
pHSPU - 10"

All UB, felt good. 10" depth on parallettes.
This one was fun. Fun session. Enjoyed doing different things.

Quick PWO snack. Nutriforce + Udi's hotdog bun with a beef brat.