2/7/14 - AM Training Scottsdale

AM:

A. BS @ 20X1; build to a moderate single - CNS prep - rest short b/t sets

355. Knees hurt today. Tender from the week. Helped wake me up though.

+

for time:

row 250

15 kbs 2pd

25 burpees

15 kbs 2pd

row 500 m

15 kbs 2pd

25 burpees

15 kbs 2pd

row 250 m

(sub 8 min goal)

7:59. Ouch. Went fast on KBS and burpees. Row was 1:48-1:50 for the first and middle portion. Then I was fast on the last 250m. 1:28-1:30. Hurt like hell afterwards. I think it shows I could have speed up from the 2nd set of burpees onward. I wasn't slowing down on the last 250m. Good to know.

rest as needed

Probably 25 minutes. I was suuuper buzzed from part 1.

for time:

500 ft VC time trial

(2:20 goal)

Pshhhh, 2:51 today. Started too slow and didn't realize how fast you have to go. Ended hard. Now I know.

2/5/14 - AZ OPT Training Camp Day 3

8 AM:

Part 1:

Partner For Time @90-95%:

Row 2k

300 DU's

50 Burpees

James Kusama and I partnered up on this one. I started the row. Easy pace, 1:50. 150 DU's unbroken then 25 burpees fast. We just split the work. Around 10' I believe. Feeling pretty good today considering the volume. Recovering well.

Part 2:

For Time:

10 PC - 155#

15 Wallball

10 PC - 150#

15 Wallball

10 PC - 145#

15 Wallball

10 PC - 140#

15 Wallball

10 PC - 135#

5:26, I blew up on this one. UB until 140# cleans. WB's on last set broke too. Doesn't usually happen with wallball. This hurt bad. I tried to pace with Marcus and couldn't hold. I just felt zapped on this one.

Part 3:

For Time:

15 Depth HSPU - 10"

4 Rope Climbs

12 Depth HSPU - 10"

3 Rope Climbs

9 Depth HSPU - 10"

2 Rope Climbs

6 Depth HSPU - 10"

1 Rope Climbs

3 Depth HSPU - 10"

11:02. Not sure how to feel about this one. My lower back lit up like crazy towards the end. I was doing single on hspu's. I feel like for myself I did well but other scores were muuuuch better. Needs some work. Shoulder blaster.

Part 4:

10 min. AMRAP:

Box Jumps - 24" step down

181, Shitty. Just tried to get through it. Left quad was locking up about 3 min in. Back was actually ok. Would have like to end on a better note. 

2/4/14 - AZ OPT Training Camp Day 2

8 AM:

Row500m @ 1:37, rest 4-5 min, build to max press during rest sets.

225 for press. Went for 235 as 225 went really easy on the first try. Should have done it before my last row. I got a little tired after the last row. Still happy to hit 5# under max with shoulder hurting a little bit and fatigued.

Part 2: build to max power clean/jerk with no reset.

Basically power clean immediately into the jerk. No reset.

255, 275, 295, 305x, 305x, 305, 315

This was hard for me to get the hang of. I mean, the jerk was super easy. I just struggle catching the power clean perfectly upright and tall setting me up for a strong jerk position. Tried to split some, it was ugly and I ended up push jerking 315 pretty easy.

Part 3: partner Isabel. 60 snatches for time 135

2:34, ME 15, 8,7 Tng felt super strong. This was a blast for me.

Mike Fitzgerald and I partnered for this one. Second fastest time.

Part 4:

For Time:

21 CTB Chinups

9 Thrusters 95#

15 CTB Chinups

15 Thrusters 95#

9 CTB Chinups

21 Thrusters 95#

2:32, broke 9 chinups. 5/4

Did the last set of thruster as fast as I could. Hurt really bad. This was wayy more painful this way than Fran. Stoke with the time though.

Part 5:

12 min amrap:

10 dl 155

20 air squats

30 double unders 

Rest 15

12 min amrap

60 bar facing burpees

Then 

3,6,9,12,etc

T2b

S20 115

10 + 9 air squats. Felt great on this. Only DL's were tough. Squats and DU's were easy. Lower back was crazy tight on DL's . Happy with the push on this.

+

13 T2B into the round of 21. Could have gone much deeper if it were opposite order at the end. T2B didn't feel great today. S2O were cake. Burpees were around 5:00. Should have gone a little faster. I was fine. Not pumped with score on this.

2/3/14 - AZ OPT Training Camp Day 1

8 AM:

Part 1:

Emom x 20 min.:

Odd - snatch pulls x 3 @ 100%

Even - 2-3 muscle ups

Felt good. It was nice to have a long warmup CNS prep after a day of traveling yesterday. I was feeling good. 

+

Part 2:
Snatch: Build to heavy single

271. Missed 286 just barely. Caught and started to come up then lost it behind. It surprised me. Only tried once. A big PR is due.

Part 3:

+

For time:

10 snatch 165#

10 snatch 190#

10 snatch 205#

10 snatch 215#

7:16. Felt great. The weight felt super light today. Fun tester. No misses.

+
Part 4:

10 min assault bike:

Max calories

69 cals. Wayyyy more there. Didn't push hard enough in the beginning. Happy with how this felt. Easy breathing and I was barely taxed when done. Didn't go nuts at the end either. Just stuck to a pace.

+
Part 5:

For Time:

Row 300m

15 cj 135

15 burpees 6" target

Rest 20 min x 2

2:03, 2:19

This hurt like a son of a bitch. Damn this sting. I tried like hell to beat Marcus on the first one but he c/j's are sooo smooth. Awesome to be around athletes who seriously move the best in the world. I feel better about this test as I only fell off a little bit on the second one. Big improvement from the threshold test in December. Good end to day 1.

2/1/14 - AM Recovery + PM Training

AM

AD 1 mile

HS walk 20m

60 sec ring FLR

x 7

Done, easy pace. Around 40:00. Tired this morning. Slept like 11 hours though.

PM

A. Push press; 2,2,2,1,1,1; rest 2-3 min

275, 290, 305(felt awesome!), 315, X, X

Tweaked the back of my right shoulder a bit on the 315. Nothing too serious but I wanted to be safe so I shut it down. 

B. CGBP - build to a 3RM in 12 min

Stopped at 225, Shoulder was bugging from push press.

C. Emom 12 min - 

min 1 - 5 HPS (155#)

min 2 - 10 HR push ups

min 3 - Row 12 cal

Done, felt fine. HPS felt good. Sluggish at first but last 3 sets were sharp.

+

3 sets for time (1st@80%, 2nd@90%, 3rd@100%):

Row 500m

20 KBS (2pd)

20 HSPU

50 DU

rest walk 4 min

4:34

4:05

3:41, All UB and fast. Slow row though, 1:50 I feel tired.

rest as needed

10 min amrap @open pace:

20 PS (95#)

10 TTB

20 PS (135#)

20 TTB

20 PS (155#)

30 TTB

20 PS (175#)

Amrap TTB in remaining time

20 PS @ 155# + 8 TTB. Slow and tired.

I rested probably 15 before this and it didn't really matter. I'm smoked. It was a grind just to get it done. I hate crappy performances, but glad I got through it.

1/31/14 - AM Training + PM Training

AM

AD 20 min @Z1

rest as needed

3 sets for times of:

500m row

60 unbroken DU

12 burpees (6" target)

rest walk 3 min

No airdyne where I was so for 20 min. Row 500m at east pace, hopped off and did some dynamic warmup stretches. Feeling a little tired today. Head is a little congested.

+

3:32, tripped on DU twice

3:03

2:56

Felt sluggish and hard to get going this morning.

Took about a 30 min nap today and was not feeling great. Debated skipping PM to rest up. 4:30 rolled around and I felt better. Ended up having an awesome training session. Who knows.

PM

A. BS @20X1; 3,2,1,3,2,1; rest 2-3 min (2nd wave more difficult)

315, 345, 365, 365, 400, 435 Lifetime PR! Felt strong, I don't think it's a 1RM. 

http://www.youtube.com/watch?v=IoFudwv6jTA

B. Emom 12 min

Odd – Segmented snatch DL x 1 + Snatch pull x 1 (255#+)

Even – Snatch x 1

Odd- 255-280, 5# jumps.

Even- 215, 225, 230, 235, 240, 245. Felt strong.

C. Amrap 6 min - Complex – PC + HPC + PJ + SJ (225#)

13. Way more there. Had a good pop on the hang power clean. Shared a bar with training partner. Fun to go back and forth with one another.

http://www.youtube.com/watch?v=lqFrG0Xj1dI

+

3 rounds for time:

500m row

5 deadlift @405#

7 burpee box jump over (24")

9 MU

14:15, Row was slow, DL's ub but grinding. BBJ's slow and steady but felt pretty good. MU's 5/4, 5/4, then 3/3/3 on last set. I'm smoked! Tough session but feeling good.

1/30/13 - AM Swim + PM Recovery

AM

AD 60 min @Z1

Swam 1k at easy pace instead. It's getting easier and easier to just flow with this. I jumped in, swam 50m warmup. Then started the 1k. Went non stop. Felt great! Body feels recovered. No soreness.

PM

RTW - "round the world"

1 min AD easy

1 min FLR on floor

1 min row easy

1 min crawl

1 min run easy

1 min jump rope 

x 7 - all easy pace flush

Done. Feeling good. Small head cold today. I think the volume yday and the swimming irritated my sinuses a little bit.