8/10/12 - Training + Testing

AM
A. Build to a tough single power snatch
185#, 195#, 205#, 215#, 225#
This was good. Felt sharp. Called it at 225#.
B. Build to a tough single incline bench
225#
Hand shoulder width. Felt awkward.
C. Build to a tough single front squat
315#, 335#, 355#, 365#
Went up easy, felt good. Saved some.
Good session. Right hip flexor is a little tight
but other than that body feels good.

PM
3 rounds for time:
7 DL 345#
7 muscle ups
Rest 1 min
3 rounds for time:
21 wall balls
21 toes to bar

Part 1 - 4:26
Held back a little bit to save for part 2.
Really surprised with how good the deadlifts felt.
Muscle ups were ok. Swinging around to much.

Part 2 - 8:00
Not happy. Wallballs were fine. Broke on round 2 and 3
Toes 2 bar were a mess. No endurance whatsoever.
Excited to work on these. I want to be able to crush this workout.

Total Time was 13:10

http://www.youtube.com/watch?v=kr5U7NGyVUI&feature=youtu.be

8/8/12 - Training

6:00 AM, fasted BCAA's
Swim 500m @90%
Rest 10 min
x2

13:00 each.
Felt almost effortless. So pumped to have completed these.
Never swam that far non stop before. I can't WAIT to test a 1K.
I know they're not blazing times so definitely looking for more improvement.
I'm just pumped on how good I felt after completing each one.

PM
Skill session 90 min (include rope climbs)

Mountain biked for about 45 min.
Worked on reverse med ball throw with 10#
Practiced some standing triple jump. Needs work.
Rope Climb Practice - Spent probably 30 minutes working on the wrap technique. Learned a lot. Good session tonight. Feeling good. 

Right hip flexor is a little flared up but should be good to go by Friday. 

8/7/12 - Testing

"Badger"
3 Rounds for time:
30 Squat Cleans (95, 65)
30 Pullups
Run 800m

26:40

First round of squat cleans were 15/10/5. Then sets of 5 for the rest. Pullups were sets of 10.

Squat cleans felt good. Back started to get tired on 10 or more reps. So I switched to 5 reps at a time.

Pullups felt great. First run was a little tight. Second was better. Last run was rough the first 400m, but had enough to stride it out in the end. Recovered very fast. Ran another 800m after finishing to help training partner wrap it up.

Overall felt pretty good today. Body is recovering well. Excited for the swim tomorrow.

8/6/12 - Training/Testing

AM:
10 min bike ride - easy pace

PM:
A. Atlas stone practice 15 min
Spent probably 20 min. playing around with stones.
Shouldered and walked with the 200# a few times.
Practiced throwing it over my shoulder several times.
No problems there.
+
30 power snatch for time 165#
3:47

Did 2 sets of 3 tng then all singles.
Probably wasted the most time in the beginning.
Felt better about this one.
Probably do all singles next time.
Had a belt on at first and realized it was slowing me down more than helping.
Didn't chalk up at all this time either. Tried to just stay on the bar.
Felt good today. Back feels healthy. Ready to attack tomorrow.

http://www.youtube.com/watch?v=-LPMYIcYMgw&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp

8/4/12 - Training

For 4 rounds, with a 3 min countdown clock
Row 250m
10 burpees
(score at the end of the 4 rounds is a 1k row)

02:06.5

40.6
40.7
42.4
42.8

First two rounds felt great.
Legs were gone 100m in on the last 2 rounds.
Burpees were nice to have as a recovery.
Walked about 600m directly after finishing.
Helped with recovery.
Cramping in the legs and feet for a few minutes after.

Celebrating 1 year tonight with Brandi. Going to a Brazilian steakhouse for dinner. Should be great.

Felt good to go fast today. It's been FOREVER. Feeling good right now. Ready for Monday.

http://www.youtube.com/watch?v=ce13pJ1wnBc&feature=youtu.be 

8/4/12 - Training + Testing

AM
A. Build to a tough clean and jerk fast
225#, 255#, 275#, 295#

All were pretty easy. 295# was the only one I squat cleaned.
Do not feel very explosive right now. Called it at 295 to be safe with my back.
B. Build to a tough single back squat
315#, 335#, 355#, 375#, 385#
These felt awesome. Really surprised me. 385 went up really easy.
Tried to slow down a bit and hit ass to grass. Felt great.

C. Build to a tough single weighted chin up
70#, 88#, 93# (pronated), 106# (mixed grip)
PM
5-4-3-2-1
Rope climb 20'
Front squat 275

20:03
Bummer, really dissapointed. Had a huge meltdown on round 4.
That round probably took me 8 minutes.
Had a quick hissy fit then just moved on.
Front squats were easy and felt really good.
I was trying a different technique during the round of 5 & 4 and it just plain wore me out.
20' is a lot higher than I'm used to. That extra 2 pulls at the top just got me.
My upper body just blew up. Lesson learned.
Looking forward to tackling this weakness.

8/1/12 - Swim + Recovery/Skill Session

AM
Swim 200m @90%
Rest 3 min
x5

Done at 6:30 am this morning. Fasted
Woke up feeling great. Legs are pretty sore though.
Specifically glutes and adductors.

Did some streamline balance drills for warmup.
All sets done around 4:45 - 5:00

Not blazing times but I am STOKED about completing all of these.
I have never swam 200m non stop. Huge improvement.
Recovery after each set was great. Breathing was under control for every set.
Worked on bilateral breathing as well. Getting more comfortable with it.

Finished with some drills. Put a bouy between my legs and threw on the hand fins.
Great practice. I tend to pull early with my left hand while breathing on my right side.
This helped me balance a little bit to lengthen my strides.

Fun morning.


PM
Skill session 90 min

Mountain Biked for about 30 min. Then threw the football for a while.
Practiced some reverse shot toss with a 10# med ball.
Worked on the standing triple jump. Did some single leg bounding drills for warmup.
Practice the wrap technique with rope climbs. I need to figure out the most comfortable setup. That was is muuuuch more efficient but chews up your legs. I might wrap a towel around my leg or something.
Goofed around on the indo board for a while. OHS 65# on it. Getting pretty comfortable on it.
Fun day. Legs are still really really sore. Adductors are shredded. Back feels better. Lats are a little sore but will be good by Friday.