Thursday, November 13, 2014

11/10/14 - 11/16/14 - Training

Monday
AM
30 minute easy AD ride

Done. Got off every 5 min and deadhang from pullup bar for 1:00.

Afternoon
gymnastics work

Done. Decent session today. Woke up today with a really stiff back, near SI joint.

PM
A.  1” snatch x 1 x 5 sets.. nothing over 85% here
Stopped at 215. Back hurts.

B.  BS; 80% x 3 reps x 5 sets *no pauses.. staying @ same weight as last week.. 
Called it for the night after two sets. Went for a long walk. 

C.  CPU x 3 x 4 sets.. build off feel
+
9-7-5
Hang squat clean, 185#
15 cal on rower
FS, 185#
15 cal on rower
Muscle up 

Tuesday
AM
6 minutes on the clock (30/30)
30 sec. on AD - 90% effort - 
30 sec. rest
(rest 3 minutes after the 6 minutes)
x3 rounds

Done. Felt good to breathe. 

PM
A.  BN Strict press + frt rack strict press (2+3) x 3 sets
B.  Muscle Snatch (ground + pause @ top of knee) 1+3 x 4 sets.. build from last week
C.1  Clean grip RDL to knee @ 42x1 tempo @ 90% of clean x 4 x 4 sets
C.2  Strict HSPU (-2)am rap x 4 sets 
+
3 rounds @ 80/90/100% effort
30 cal on rower
12 PS @ 115#
15 box jumps, 24”
8 burpees to target 8” over reach
30 double unders
rest 4 minutes bt. rounds here

A. Up to 155#. Felt strong. Position is getting better here.
B. Up to 135. Shoulder feels funky at a certain point on weight with these. Specifically in the high pull portion and turnover.
C1. Played it easy here for back. Used 305 for all sets.
C2. 6-8 reps I will do these wall facing next time. I think it's closer to the position leading to freestanding.


+
4:20
3:40
3:20

Wednesday
AM
gymnastics work

Done. Felt ok. Back is still pretty stiff and tight. Good progress on the ring back off drills. 

PM
A.  Hip Clean x 5 x 4 sets… keep this light… start with shoulders slightly over the bar and barbell @ mid thigh
B.1  BB back rack box step upsx  5/side x 4 sets 95-135#, 24” box
B.2  *max effort broad jump from standing position after each set x 2 reps
C.  BB bent over row x 5 x 4 sets

Skipped lifting. Back is bugging. Did some breathing work.
EMOM x 24:
min 1 - 4 cal A/B
min 2 - 50 DU's
min 3 - 10 Double OH KB walking lunges - 53#

Actually made back feel better. Practiced more handstands with the wifey. Big breakthrough today on those. Seeing progress.

Thursday
active recovery day -
get in the pool for 45 minutes
10 min. Lateral stepping.

Every :60 - swim 25m x 2
Every 2:00 - swim 50m x 2
Every 3:00 - swim 75m x 2
Every 4:00 - swim 100m x 2
Every 3:00 - swim 75m x 2
Every 2:00 - swim 50m x 2
Every :60 - swim 25m x 2

Felt great. Did some lateral stepping for a few minutes and stretched as well. Good recovery. Back feels a little better today, still very tight/sharp during any lumbar flexion (ie. putting on shoes, bending)

Friday
AM
10 minute AD warm up
+
20 sec… look to get faster and hold higher then last week
rest 1:40
x7 rounds

Done. Felt powerful. 16 cal per set.

Afternoon
gymnastics work
PM
A.  Power Snatch from blocks - Knee level; 165# x 1 rep on the 30 sec. x 5, 185# x1 rep on the 50 seconds x 5, 195, 205, 215 x 1 rep.. rest as needed
B.  Front Rack Step Ups: 3/leg x 3 sets
C.  EMOM x 6 minutes; 2 CTB pull ups + 2 kipping pull ups + 2 butterfly pull ups

A. 165 x 5, 185 x 5, 195x1, 205 x 1, 215 x1. Just worked speed and getting bar to hips. Felt awesome.
B. 155, 165, 185. 24" box. These got tough as the box is pretty high. Felt good though. 
C. Done. Tough complex to be smooth at first but got better.

Training Vid:
https://www.youtube.com/watch?v=LYbNBhDLGiY&list=UUMy0Xc74HbvFTwryjESMKMw

+
10 minute amrap
5 bar MU
5 HPC - 155#
5 box jumps, 30”

8 rounds + 2 Bar MU's. Switch cleans to hang power to stay out of squat. Fun workout. Went to 3's and 2's after a few rounds on BMU's. Trying to avoid tear and shoulders are toast today. Still felt good. Fun. That's a lot of Bar MU's.

Saturday
A.  CLO + CDL; 100% 2+2, 105% 1+2, 110% 1+1
B.  BN PJ; 75% x 3, 80% x 3, 85% x 2, 90% x 1, 70% x 2
C.  Snatch pull off blocks x 5 x 4 sets @ 90%

-freestanding handstand holds - accumulate 45-60 sec. w/out moving hands.. use a spotter if you need to

10 minute EmOM
odd = 200m run
even = 5-7 strict HSPU
+
Every 3rd minute on the minute x 3 rounds
200m row damper of 10 @ 1:23/500 pace
30m sled push @ high speed effort @ 4 plates

A. Worked at 365# to be safe with back. Still a little tender but these felt good.
B. 285x 3, 305 x 3, 330 x 2, 345 x 1
C. 205 for all sets. Went from knees. Grip was smoked and wanted to keep this moving fast so I backed off from what was supposed to be 90%.
+
Freestanding Work. Had some good hold with no movement. Getting WAYY better here.
+
10' EMOM
Swapped HSPU's with 20 x HR pushups. Shoulder was bugging so just did some different pressing. 
Run felt good.
+
3 sets:
200m row @ 1:23, Around :30 No problem holding pace.
No sled where I was so I subbed :12 A/B sprint

This hurt! Felt good to hurt a bit though. The sprint on the Assualt Bike afterward was ROUGH! Good training day.

Some vids:

Sn high Pull:
https://www.youtube.com/watch?v=9lL6ewb6MXA&list=UUMy0Xc74HbvFTwryjESMKMw

Push Jerks:
305 x 3:
https://www.youtube.com/watch?v=aUUaO9zV06M&list=UUMy0Xc74HbvFTwryjESMKMw

330 x 2:
https://www.youtube.com/watch?v=x4ZAWusM4zI&list=UUMy0Xc74HbvFTwryjESMKMw

345x1:
https://www.youtube.com/watch?v=L6EAhX97gxA&list=UUMy0Xc74HbvFTwryjESMKMw

Sunday

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