AM
Row 250 @94-97%
Rest 1:30
x8
(rest 5 min bw sets 4/5)
8:00 am fasted, BCAA's
:41.7
:41.6
:42.1
:42.8
:42.1
:43.7
:43.2
:43.7
Felt better this week. It still hurt but goes away fast. Great sleep last night.
PM
A. Clean and jerk 2 reps x6 sets; rest 90 seconds (moderate effort)
225, 235, 245, 255, 265, 275
Felt great. Did power clean and jerk+ Squat clean and jerk.
Jerks felt SOLID. Clean still doesn't feel super strong.
265:
http://www.youtube.com/watch?v=qFwvZhwAFRk&feature=youtu.be
275:
http://www.youtube.com/watch?v=_lDZcJnG-1Q&feature=youtu.be
B. Squat snatch clusters 2.2.2x3; rest 15 seconds/rest 3 min
185, 205, 225x missed last rep.
These felt great. 2nd pull still needs work in my eyes.
205:
http://www.youtube.com/watch?v=jH-sTFIgieE&feature=youtu.be
225:
http://www.youtube.com/watch?v=-_hhsGNhJcY&feature=youtu.be
+
Games workout:
3 rounds for time
8 stone to shoulder
100 foot walk w/ stone
7 parallete hspu
100 foot walk w/ stone
10:55, with 175-180# stone, 8" deficit.
Stone cleans were tough.
PHSPU's felt great. Struggled the last round. Missed 3 reps. I was locking out but feet kept coming off the wall.
http://www.youtube.com/watch?v=Tc4EpyxN_Vk&feature=youtu.be
Monday, January 7, 2013
Saturday, January 5, 2013
1/5/12 - AM Airdyne MAP + Oly Max + Test + Z1 Row
AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x40
Done at 9:30 am fasted. BCAA's. Felt great. A little groggy this morning. Really tough to get up and going. Averaged 1800-1850 during 85%.
Noon
A. Build to a 1rm snatch
235, 245, 255X, 255X
245:
http://www.youtube.com/watch?v=ZWhCTtKCMZU
255Miss:
http://www.youtube.com/watch?v=mwCupVga6pw
B. Build to a 1rm clean and jerk
285, 296, 308X, 308X, 308
I can't put into words the frustration with these numbers. I felt sharp and fast during warmups, but hips had no power. Weight just felt sooo heavy today.
+
For time:
75 power snatch 75#
75 thrusters 75#
75 box jumps 24"
75 calories airdyne
16:02
Monotonous. Did 15 Snatches then sets of 5 after that for everything. Wanted to keep the reps and rest very short. Lower back was pretty tight during the thrusters. Airdyne was a grind but I felt like I handled it well. Took me around 3:40 ish.
http://www.youtube.com/watch?v=Tbrv_GyRzgI
PM
Row 30 min z1
Done. Around 7k. 2:05 pace. Every 10 minutes performed a 20' rope climb.
Ready to rock. Feeling good.
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x40
Done at 9:30 am fasted. BCAA's. Felt great. A little groggy this morning. Really tough to get up and going. Averaged 1800-1850 during 85%.
Noon
A. Build to a 1rm snatch
235, 245, 255X, 255X
245:
http://www.youtube.com/watch?v=ZWhCTtKCMZU
255Miss:
http://www.youtube.com/watch?v=mwCupVga6pw
B. Build to a 1rm clean and jerk
285, 296, 308X, 308X, 308
I can't put into words the frustration with these numbers. I felt sharp and fast during warmups, but hips had no power. Weight just felt sooo heavy today.
+
For time:
75 power snatch 75#
75 thrusters 75#
75 box jumps 24"
75 calories airdyne
16:02
Monotonous. Did 15 Snatches then sets of 5 after that for everything. Wanted to keep the reps and rest very short. Lower back was pretty tight during the thrusters. Airdyne was a grind but I felt like I handled it well. Took me around 3:40 ish.
http://www.youtube.com/watch?v=Tbrv_GyRzgI
PM
Row 30 min z1
Done. Around 7k. 2:05 pace. Every 10 minutes performed a 20' rope climb.
Ready to rock. Feeling good.
Friday, January 4, 2013
1/4/12 - AM Row Intervals + PM Training/Test
AM
Row 500m @1:37 pace
rest 2 min
x8
(rest 6 min b/t sets 4/5)
6:30 am fasted. BCAA's
01:37.6
01:37.5
01:37.4
01:37.7
01:37.2
01:37.3
01:37.6
01:36.8
28-29 strokes/min
Felt great. Only the last one got a little spicy. These were flying by. Settled in great this morning.
PM
A. TnG squat snatch; 3 reps on the min for 12 min @65% 1rm
Done with 175#. Felt great.
http://www.youtube.com/watch?v=fbM5ZJazXys
B. TnG power snatch 3 reps x10 sets @185#; rest 45 seconds bw sets
Done. Not bad. Started to get a little winded. Hands tore up pretty bad.
http://www.youtube.com/watch?v=eb2lDsHAvW4
C. Build to a max clean deadlift in 4 attempts
405, 455, Shut it down after that. Both pecs started to pull pretty bad. Did not feel right. DL felt strong though.
http://www.youtube.com/watch?v=mmVGysjdRo0
+
10-8-6-4-2
Power clean 185#
Bar facing burpees (goal is sub 2:45)
3:00
My hips and grip were pretty smoked at this point. Broke power cleans on round of 6,4,and 2. Not happy with that. Went as fast as I could on the burpees. This hurt pretty bad. Lots of cough and a headache afterwards.
http://www.youtube.com/watch?v=VBGKex4X0Aw
Row 500m @1:37 pace
rest 2 min
x8
(rest 6 min b/t sets 4/5)
6:30 am fasted. BCAA's
01:37.6
01:37.5
01:37.4
01:37.7
01:37.2
01:37.3
01:37.6
01:36.8
28-29 strokes/min
Felt great. Only the last one got a little spicy. These were flying by. Settled in great this morning.
PM
A. TnG squat snatch; 3 reps on the min for 12 min @65% 1rm
Done with 175#. Felt great.
http://www.youtube.com/watch?v=fbM5ZJazXys
B. TnG power snatch 3 reps x10 sets @185#; rest 45 seconds bw sets
Done. Not bad. Started to get a little winded. Hands tore up pretty bad.
http://www.youtube.com/watch?v=eb2lDsHAvW4
C. Build to a max clean deadlift in 4 attempts
405, 455, Shut it down after that. Both pecs started to pull pretty bad. Did not feel right. DL felt strong though.
http://www.youtube.com/watch?v=mmVGysjdRo0
+
10-8-6-4-2
Power clean 185#
Bar facing burpees (goal is sub 2:45)
3:00
My hips and grip were pretty smoked at this point. Broke power cleans on round of 6,4,and 2. Not happy with that. Went as fast as I could on the burpees. This hurt pretty bad. Lots of cough and a headache afterwards.
http://www.youtube.com/watch?v=VBGKex4X0Aw
Thursday, January 3, 2013
1/3/12 - AM Swim + PM Hike
AM
Swim 50m @90%
Rest 1 min
x12
Rest 6 min
x2
Done at 7:30 am fasted. Good sleep last night. Warm up was 50 m with the kick board. Legs were screaming!
Did the first 12 with fins to help work on kicking and over rotating issue. Averaged :40/50m
The next 12 were normal. Felt good to practice. I was easily hitting :48 each 50m. Cool down was some flip turn practice. Good session. Body is damn near 100%. Abs are a liiiiittle sore still but not bad. Fired up for tomorrow. Really looking forward to the hike later.
PM
60 min hike unloaded
Unfortunately, didn't get to do this today. Bummed out. Pool table movers were late and I had to coach. I was looking forward to it.
Swim 50m @90%
Rest 1 min
x12
Rest 6 min
x2
Done at 7:30 am fasted. Good sleep last night. Warm up was 50 m with the kick board. Legs were screaming!
Did the first 12 with fins to help work on kicking and over rotating issue. Averaged :40/50m
The next 12 were normal. Felt good to practice. I was easily hitting :48 each 50m. Cool down was some flip turn practice. Good session. Body is damn near 100%. Abs are a liiiiittle sore still but not bad. Fired up for tomorrow. Really looking forward to the hike later.
PM
60 min hike unloaded
Unfortunately, didn't get to do this today. Bummed out. Pool table movers were late and I had to coach. I was looking forward to it.
1/2/12 - AM Track Intervals + PM MMM
AM
Run 400 @90%
Rest 1:1
x10
(rest more as needed b/t sets 4/5 and 7/8)
1:34
1:32
1:28
1:33
1:30
1:31
1:30
1:28
1:29
1:30
Warm up was 5 min. run + 5 min. dynamic stretch. Felt pretty good. Rest stayed 1:1 for all sets. It was really cold this morning. Breathing was AWESOME. Legs were pretty tired by the end. My legs definitely feel like a limiter when I run. Body is feeling good! So grateful to feel like this.
PM
5 min amrap @80%
10 power clean 95#
30 double unders
5 + 4, felt good. Broke cleans last 2 rounds
http://www.youtube.com/watch?v=zTdYXPua710&feature=youtu.be
rest 5 min
10 min amrap @90%
10 power clean and jerk 95#
20 bar lateral hops
30 calories airdyne
3 + 16 calories. Hard to push on airdyne. Legs were tired.
http://www.youtube.com/watch?v=fy1kJUkstuw&feature=youtu.be
Rest 5 min
5 min amrap @100%
10 kbs 2 pood
10 burpees
150m row
3 + 7 Burpees
Felt great. Damper was set too low. Could have rowed harder. I was pulling hard but pace just wasn't dropping fast enough. Burpees and swings felt good. Much better than last week. Great session.
Run 400 @90%
Rest 1:1
x10
(rest more as needed b/t sets 4/5 and 7/8)
1:34
1:32
1:28
1:33
1:30
1:31
1:30
1:28
1:29
1:30
Warm up was 5 min. run + 5 min. dynamic stretch. Felt pretty good. Rest stayed 1:1 for all sets. It was really cold this morning. Breathing was AWESOME. Legs were pretty tired by the end. My legs definitely feel like a limiter when I run. Body is feeling good! So grateful to feel like this.
PM
5 min amrap @80%
10 power clean 95#
30 double unders
5 + 4, felt good. Broke cleans last 2 rounds
http://www.youtube.com/watch?v=zTdYXPua710&feature=youtu.be
rest 5 min
10 min amrap @90%
10 power clean and jerk 95#
20 bar lateral hops
30 calories airdyne
3 + 16 calories. Hard to push on airdyne. Legs were tired.
http://www.youtube.com/watch?v=fy1kJUkstuw&feature=youtu.be
Rest 5 min
5 min amrap @100%
10 kbs 2 pood
10 burpees
150m row
3 + 7 Burpees
Felt great. Damper was set too low. Could have rowed harder. I was pulling hard but pace just wasn't dropping fast enough. Burpees and swings felt good. Much better than last week. Great session.
Then I saw a new heaven and a new earth, for the old heaven and the old earth had disappeared. And the sea was also gone. And I saw the holy city, the new Jerusalem, coming down from God out of heaven like a bride beautifully dressed for her husband. Revelation 21:1-2
Wednesday, January 2, 2013
1/1/12 - AM Airdyne + PM Training
AM
Airdyne 30 min @125-135 bpm
Done. Felt great. Spent 20 min. rolling out and stretching too.
PM
A. Clean and jerk; 2 reps x12 sets; rest 45 seconds bw sets (light/moderate load)
185# for all sets. Mixed and matched squat clean and jerk, push jerk power clean and jerk
B. Split jerk 2, 2, 1, 1; rest 2 min
305, 315, 335, 355X
335 felt awesome so went for it. Ugly miss today. Body was just not getting under it. A little frustrating.
+
EMOM for 10 min:
Odd- 5 squat clean 145#
Odd- 5 muscle ups
+
EMOM for 10 min:
Odd- 5 squat snatch 145#
Even- 10 knees to elbow
Done. Felt great. Squat snatches were a little tight at first but started to feel smooth.
Airdyne 30 min @125-135 bpm
Done. Felt great. Spent 20 min. rolling out and stretching too.
PM
A. Clean and jerk; 2 reps x12 sets; rest 45 seconds bw sets (light/moderate load)
185# for all sets. Mixed and matched squat clean and jerk, push jerk power clean and jerk
B. Split jerk 2, 2, 1, 1; rest 2 min
305, 315, 335, 355X
335 felt awesome so went for it. Ugly miss today. Body was just not getting under it. A little frustrating.
305 x 2:
315 x 2:
335 x 1:
355X:
+
EMOM for 10 min:
Odd- 5 squat clean 145#
Odd- 5 muscle ups
+
EMOM for 10 min:
Odd- 5 squat snatch 145#
Even- 10 knees to elbow
Done. Felt great. Squat snatches were a little tight at first but started to feel smooth.
I discipline my body like and athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified. 1 Corinthians 9:27
12/31/12 - Row Intervals + Training/Test
AM
Row 250 @ best 500 m time trial pace (1:20/500m)
Rest 1:30
x12
(rest 5 min bw sets 6/7)
:41, :41, :41.8, :43.1, :44.3, :44.8
:43.6, :44.6, :45, :45.3, :46.5, :45.2
Yeah these were tough. It was pretty much a sprint for me in the beginning to hold a 1:20/500m pace. Only made it through three sets at 1:20. Then started to fall. Different workout than last week. The cool thing is, is that I was able to pretty much run my self into the ground 12 times and I feel like I could have kept going. I just kept recovering.
PM
A. Clean and jerk 2 reps x6 sets; rest 90 seconds (moderate effort)
225, 235, 235, 240, 240, 245
Row 250 @ best 500 m time trial pace (1:20/500m)
Rest 1:30
x12
(rest 5 min bw sets 6/7)
:41, :41, :41.8, :43.1, :44.3, :44.8
:43.6, :44.6, :45, :45.3, :46.5, :45.2
Yeah these were tough. It was pretty much a sprint for me in the beginning to hold a 1:20/500m pace. Only made it through three sets at 1:20. Then started to fall. Different workout than last week. The cool thing is, is that I was able to pretty much run my self into the ground 12 times and I feel like I could have kept going. I just kept recovering.
PM
A. Clean and jerk 2 reps x6 sets; rest 90 seconds (moderate effort)
225, 235, 235, 240, 240, 245
Felt good. Full Squat clean and split jerk.
B. Snatch deadlift x3/Power snatch x2/Squat snatch x1/OHS x2/Snatch
balance x3; rest 2 min x4 complexes
135, 160, 170, 185
Could have gone a little heavier. Good practice though. I liked that complex.
balance x3; rest 2 min x4 complexes
135, 160, 170, 185
Could have gone a little heavier. Good practice though. I liked that complex.
185#:
+
12 min amrap:
50 meter farmers walk 2.5 pood/h
5 parallete hspu
8 + 25m, Used 90# dumbells, 10" depth on parallettes
Paced too much in the beginning. Farmers carry fried my shoulders but was not affecting the PHSPU. Fun workout. Learned some.
12 min amrap:
50 meter farmers walk 2.5 pood/h
5 parallete hspu
8 + 25m, Used 90# dumbells, 10" depth on parallettes
Paced too much in the beginning. Farmers carry fried my shoulders but was not affecting the PHSPU. Fun workout. Learned some.
http://www.youtube.com/watch?v=SRcPyI0dNQE
Went and hung out with some friends for a bit tonight. Was pretty smoked though and decided to call it a night pretty early. I was in bed by 11:00 pm. Great sleep.
Went and hung out with some friends for a bit tonight. Was pretty smoked though and decided to call it a night pretty early. I was in bed by 11:00 pm. Great sleep.
All scripture is inspired by God and is useful to teach us what is true and to make us realize what is wrong in our lives. It corrects us when we are wrong and teaches us to do what is right. God uses it to prepare and equip his people to do every good work.
2 Timothy 3:16
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