12/1/14 - 12/7/14 - Training

Monday

AM

1K row @ 2:00 pace

rest 1 minute

1K row @ 1:55 pace

rest 1 minute

1K row @ 1:50 pace

rest 1 minute

1K row @ 1:47 pace

rest 1 minute

1K row @ 1:43 pace

Done. This was an awesome session. Last 1k got a little spicy but no issues keeping pace.

Afternoon 

gymnastics work

Did the movements in this order. Didn't feel great.

Strict HSPU's - 11/15

Strict Chin Ups ( STRICT) - 12/13

Strict Ring Dips - 16/15

L-Sit - :15/:13

Ring Support Hold - :27/ :34

Hollow Rocks - 50/50

Arch Rocks - 34/40

PM

A.  Snatch balance + OHS (1+1) x 3… then 4 snatch singles building from here.. nothing over 85%

205,215, 225. Felt good this on these.

B.  BB back rack box step ups @ 24” x 5/side x 5 sets.. starting @ 135# and building each set

135,145,155,165,165

Lower back got tired. Strong otherwise

C.  Clean from pause below knee + FS - EmOM x 10 minutes from 65-75% of clean

235 to 275 for two sets. 5# increments. Felt strong. 

D.  Snatch DL @ 110% x 3 x 3

315 for all sets. Strong.

+

12-9-6

bar MU

double kb front rack waling lunge @ 70#/ hand

5:52

Had a great PM session! OH work is feeling better. Much smoother today. Changed some things up on my sn balance.

Tester was good. Tore my hands up. Hard for me to push fast on bar MU's without shredding hands.

https://www.youtube.com/watch?v=gdhMiekg39U&list=UUMy0Xc74HbvFTwryjESMKMw

Tuesday

AM

10 minute warm up

+

20 sec. bike sprint @ max effort

rest 2:30 x 10 sets

PM

A.  BN clean grip push press + frt rack PJ (1+3) x 4 sets @ 65-70% of reg. jerk

B.  PC from pause above knee @ 75-80% x 8 total reps

C.  1/4 FS @90-120% of clean x 5 x 3 see… no holds on this

D.  Clean RDL @ 80-90% x 4 x 3 sets

+

3 rounds @ increasing intensity each round - 80/85/90%

12 DL @ 315

6 strict HSPU

50 double unders

500m row

rest time = work time

9 DL @ 315

9 strict HSPU

50 double unders

500m row

rest time = work time

6 DL @ 315

12 strict HSPU

50 double unders

500 m row

Wednesday

AM

30 minute easy AD ride

30 sec. @ 80% effort

30 se. @ 50% effort

Afternoon

gymnastics work

PM

A.  SPU x 3 x 5 sets

B.  Front rack bulgarian split squats x 4/side x 4 sets

C.  CDL  @90% x 5 x 3 sets

accessory skill work

static weighted GHD back ext. hold *weighted x 20 sec. x 2 sets

strict pull up work - see how this feels… if good then look to do 15-20 reps and see the response next day

Caught a bad stomach bug on Monday night. In bed all day Tuesday/Wednesday. 

Thursday

active recovery day in the pool - 

500m swim

rest 3 minutes

200m swim

rest 3 minutes

100 swim

Switched order here. Swam 100m, then 200m, then 500m. Lats and body was tight from being sick the last few days so used it as a good warmup. Felt good here. No time just moved for a bit.

Friday

AM

gymnastics work

Still coming back, just messed around in the gym for an hour with some gymnastics stuff

PM

A.  Snatch; 65% x 6, 75% x 5 reps, 80-85% x 1 rep on the minute x 5

B.  C&J; 80% x 4 singles

C.  Box squat x 4 reps x 5 sets.. go off feel here

+

1-10 unbroken CTB pullup ladder

rest 5 minutes

3 rounds

21 T2B

15 clean and jerks @ 155

9 Front Squats @ 155

Still feeling pretty fatigued. Just rode the airdyne a while and mobilized.

Saturday

AM

A.  Snatch pull @ 105-115% x 3 x 4 sets

295, 305,305. Ouch my thumbs.

B.  PC - work up to a tough triple TnG

Stopped at 275. Felt a little uncoordinated but felt strong. Kept going to hit a fast single for some practice. Stopped at 315. Felt good.

C.  BN Sn grip push press x 3 x 3 sets.. nothing over 90% of snatch.. work on positioning and lock out here

Up to 285. This felt decent. 275 felt way better. Just now say nothing over 90%. My mistake.

https://www.youtube.com/watch?v=Mom1Ce-aNnU&list=UUMy0Xc74HbvFTwryjESMKMw

+

7 minute amrap

7 DL @ 335

7 barbell facing burpees

50ft. handstand walk

3 + 10' HS walk

This was FUN. HS walk got tough. DL's and burpees fast. No pace on this, just went.

PM

60-90 minute outside activity 

hike/walk/ play a new sport.. have some fun with this

Went to Faction and played around with buddies for a while. Some gym. work and just goofed off.

Sunday

off