Thursday, November 6, 2014

11/3/14 - 11/8/14 - Training

upon waking - fasted - 
30-40 minute steady state run.. easy effort here

Done. 40 minutes. Felt great. Usually get some knee pain after that long of a run. Even if it's easy. None today.

gymnastics work

Done. Great session. No pain in elbow during the tempo pullups.

A.  1” snatch (lift barbell 1” off ground and pause for 1 sec.) then snatch from this 1” position.. work up to 75% then hit 6 total reps @ this weight
B.  BS, 80% x 3 reps x 5 sets *no pauses here
C.  EmOM x6 minutes = 3 bar MU + 3 Ctb pull ups
thruster, 185#
FW x 50m @ 100#/hand

A. 215# for all sets. Felt strong and fast. A little tight, but not bad for not snatching in over 2 months.
B. 365 for all sets. Felt a little heavy.
C. Done. Accidentally did 8 minutes of it. Small tear in hand. No problems here. Good practice. Had to kip CTB. Was tough to come down from a Bar MU and try to butterfly.
4:20. OUCH this stung a bit. My legs were pretty toast by this point. Felt good to hurt. All unbroken. Don't have 100# DB's so used some handles.

Good to be back.

Training Lifts:

10 minute warm up
6 minutes on the clock
30 sec. row @ damper of 10… goal is 100-130 meters in the 30 sec.
30 sec. rest x 6
rest 4 minutes
x3 rounds

Felt fine. Good energy this morning. A little slow from last night but woke up well. 
150m for all sets. About 1:40 average. No problems here. Like 80-85%.

A.  BN strict press x 3 x 4 sets
B.  Muscle Snatch from pause @ knee x 4 x 5 sets
C.  Clean grip RDL to knee @ 42x1 tempo @ 85% of clean x 5 x 4 sets
3 rounds @ 70/80/90%… effort.. get faster each time.. but on the last round don’t go balls out 
20 calories on AD
10 db power snatch @ 70# *alternating
10 dips
10 T2B
45 double unders
rest 3 minutes bt. rounds

A. Up to 135. Pretty tight in shoulders on this so didn't go crazy.
B. 145#. These felt better.
C. 310# for all sets. Felt strong.

1 - 3:08
2 - 2:27
3 - 2:20

Could have closed the gap alittle between 1 & 2. These felt great. Sore today but great training day.

BTN Press  - 135

MS - 145

RDL - 310#

#3: The rest in youtube.

gymnastics work
Done. Sore, but had a good long warmup and started feeling good.
Did 500 single unders in 3:00 unbroken, ha.

Didn't do the legless rope climbs. Just practiced regulars instead.

No pain in elbow during strict muscle ups. wahoo. I've been implementing some dead hang mobility work throughout the day and have seen a little improvement. My false grip is getting better. Strict mu's today were really solid with a good false grip and turn out.

A.  2 position clean (from pause above knee + pause below knee) @ 70-75% x (1+1) x 4 sets
B.  Snatch lift off (off 3” deficit) x 2 reps @ 85% of best snatch x 4 sets
C.1  BB bent over row x 5 x 3 sets
C.2  Jerk dip x 5 reps @ 80% x 3 sets

A. 255,265, 275, 275. Felt strong. Healthy.

B. 245. Light and easy?
C1. Up to 185#, Felt strong.
C2. 310# for all sets. Felt good. 

Overall good first 3 days back. A little sore but feels good. Eating BIG tonight. Ready to come back swinging Friday morning. Good sign that I'm ready a day and a half before.

active recovery day here…60 minutes of 
foam rolling, message work + recovery walk/hike w/ nothing “wired”

10 minute AD warm up
20 sec. holding 800+ watts
rest 1:40
x7 rounds

Done. Felt Strong. Great warmup for the day.

5 min. AER
Thera Shoulder
10 HS Kickups (turned into more, I was having fun)
3 rds:
3 x Burpee Pullovers - These felt good.
10 x Strict T2B
7 x Shoulder Taps
20 x Maltese Pushups
10 x Maltese Raise - 10# DB
33 x V-Ups

A.  Snatch pull under x 4 x 5 sets.. build off feel here
B.  BS; 85% x 2 reps x 4 sets
C.  EMOM x 8 minutes = 1 uprise + 2 MU *w/out coming off the rings
25 OHS, 135#
25 cal on rower
100 double unders
25 cal on rower
25 OHS, 135#

A. Up to 135#. Felt pretty good. I break at the hips....just alittle bit. Takes stress of my shoulders during top of pull under.

B. 385 for all sets. A little heavy today.

C. Done. Small breakthrough on uprise. The swinging though irritates right shoulder a bit.
6:50, Felt pretty good! Full attack wasn't back yet but it felt great to hurt. 
15/10 on first OHS, Row was easy, Broke once or twice on DU's, 2nd row was quick, 
Last OHS's hurt. 13/10/2. Shoulders were going out. I consider OHS a weakness and it felt good to test it out. I tried to just sprint out the last 25 squats, legs and shoulders just wouldn't go! 

Training Vid:


A.  CLO + CDL; 90% 3+3, 95% 2+2, 100% 1+2, 105% 1+1
B.  BN PJ; 65% x 3, 70% x3, 75% x 3, 80% x 2, 85% x 1
C.  Good morning x 8 x 3 sets
10 minute amrap @ 80%
10 strict HSPU
10 d-ball over shoulder @ 100-150#
10 ghd sit ups

rest 4 minutes

3 rounds @ 80%
15 DL @ 225
15 box jumps, 24"
400m run

A. 330, 345, 365, 385. This felt really heavy today.
B. 250 x 3, 270 x 3, 285 x 3, 310 x 2, 330 x 1. These felt strong. Tried to stay tng as long as possible. Still not that coordinated BTN. Getting better though. HEre's some vid.

C. 95# for all sets. Worked good position and deep flexion more than anything.

10' AMRAP:
4 + 10 HSPU's (Used a smaller stone this time. Also kipped HSPU's as strict hurt my right shoulder today.
Nice easy pace here. DL's UB, 8/7, 10/5. BJ's - step down.  I felt like a giant boner running though. Just really stiff. Tough combo on the lower back. DL's and BJ's that is.

Good training today and this week. I was really sore after Monday but am all good today. Shoulders were a bit chewed up yesterday (Saturday). Back in a good groove right now. Sleep is on, food is on, body is recovering finally. Just still having to do a bit more extra therapy work to keep joints happy. Maybe I'm getting old. Who knows...



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