Monday, November 24, 2014

11/24/14 - 11/30/14 Training

100 cal on the AD @ 90% effort
rest 1/2 work time
x3 rounds

Great weekend of rest. Slept amazing last night. Up and at it fasted this AM.
4:25, 4:23, 4:23

Ohh a decent burn here. On my airdyne it was about 75 RPM. Felt great!

Gymnastics work

Done. Great session. Had a "great" time with the towel. LAst set unbroken on T2B but my hip flexion is so poor and thighs are thick, it's hard to squeeze a towel.
A.  Snatch balance + OHS (1+1) x 3 sets
Upe to 185 for all sets. Felt much better.

B.  BB back rack split squat x 5/leg x 4 sets
165# for all sets.

C.  Hip Clean x 3 x 4 sets
Stayed light at 225 for all sets. Just worked speed.

3 rounds
21 CTB pull ups
15 box jumps, 30” 
9 FS @225

9:55. This was fun and really tough. 8/7/6 on ctb's each round. All kip. They felt really strong. BJ's were steady/kinda slow. Step down. FS unbroken. Last round was a grind.

PM Training:

10 minute warm up
15 sec. on the aD max effort
rest 2 minutes
x7 rounds

16-18 cal for most sets that the airdyne didn't turn off. Hit 20 on the last set. Not sure how accurate it was but I am feeling powerful on these now. Been 3-4 weeks on these and starting to see change. Bam.

A.  BN clean grip push press x 3 x 4 sets… off feel.. hold each rep OH for 3 sec.

275. Felt strong. OH position with jerk grip is really improving after all my overhead work.

B.  Clean pull + PC + PJ (2+1+1) x 4 sets @ 70-75%

265. Felt like a toy. Feeling strong today.

C.  1/4 FS @ 100% of clean x 3 x 3.. hold final rep for 10 sec. in front rack

365. Felt fine. Tough on the wrist being in front rack that long. 

3 rounds @ 85% effort
15 T2B
12 PC @ 155#
9 lateral barbell burpees
1 mile on the AD
rest 3 minutes bt. rounds

4:42, 4:44, 4:36. T2B unbroken and really smooth on all rounds. PC went, UB, 8/7, 8/7 (this was the hardest for me of the intervals. Burpees pretty fast.
First .1 of the airdyne was tough to get moving. Fast after that. Great session. Good energy.

PM Training today:

30 minute easy AD ride.. nothing over 70% effort
Done. Did an hour. Feeling good.

gymnastics work

Had to swapsome stuff due to equipment restraints but great session.

A.  SPU x 3 x 4 sets

Up to 95. Feeling better here. No bend in hip. Started on tippy toes.

B.  Front rack reverse lunge steps x 6/side x 3 sets

Up to 185. Felt strong. Should have gone heavier.

C.  Snatch grip RDL w/ pause below knee for 4 reps x 3 sets @ 80% of snatch
230 for all sets. Really strong.

D.  DB bent over row x 5/side x 4 sets

Only have up to 85#. Felt good and strong. Love me some accessory work. Kept it single arm with no support on opposite hand. 
10 minute swim warm up in the pool
200m swim
rest 45 seconds
100m swim
rest 30 sec.
50m swim 
rest 30 sec.
25m swim
rest 30 sec.

Travel. Went for a 20 min run and a lot of mobility work.

gymnastics work

Had to modify a few things but great for the most part.

A.  Snatch; 65% x 5 reps, 75% x 4 reps, 80% x 2 singles x 3 sets
185 x 5, 215 x 4 (this was easy), 230 x 2 x 3 Felt great!!

B.  BN PJ + BN SJ (1+1) x 3 sets @ 80% of reg. jerk
310 for all sets. Felt really strong. TnG btn is getting strong.

C.  Box squat @ 60% x 3 reps on the 50 seconds x 10 sets.. add chains to each side if you feel good
275 + chains for all sets. Felt good.

14 minute amrap
100 double unders
40 kb swings, 70#
40 wall balls, 20#
30 pull ups
30 FS  @135#
20 S2OH @ 135#
20 MU

19 MU's. Ouch. I can get a round + a bunch when I'm testing a little more. This was fun though. Paced well, just wasn't ready to "push" for the muscle ups. Felt just like an open workout.
DU's unbroken,
KBS 15,15,10 
WB 15,15,10
PU 15,10,5 - Got these done fast. Felt really easy.
FS 10,10,10
S2O - 10,10
MUs - 3,3,doubles then a few singles.


A.  Snatch pull @ 100% x 3 x 4 sets

285 for all sets. Felt strong.

B.  PC off blocks; 70% x 4, 75% x 3, 80% x 1 x 2

240 x 4, 260 x 3, 275 x 1 x 2
Felt good. Blocks just below knee.

C.  Clean RDL x 3 x 4 sets @ 80% of clean to below knee

290, Felt strong. Good on the glutes

skill work - freestanding strict Handstand holds into strict freestanding HSPU (10 minutes)

Done. Getting better at the freestanding HSPU's. Strung a few together with great control.
3 rounds
50 ft. handstand walk
25 ghd sit ups 

5:55, 50' done in 25' parts. GHD's were ok. Not super fast at these but getting better after doing some last week as well. HS walking felt great! Fun little workout.


7 rounds
500m row @ 1:41-1:43/500 pace
50m sled pull (backwards) @ grinder weight
50m double kb front rack walk @ 55/hand
60 sec. plank hold
60 sec. rest bt. rounds

Had to modify a bit due to equipment restraints. Ran 400m, Pushed a prowler in the grass (woof), 55#/70# KB front rack, plank hold 

Under 5:00/round. Just went a pace and didnt' stop. Felt good to do something long and aerobic/grindy.


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