4/30/13 - AM Airdyne Recovery + PM Training

AM
Airdyne 30 min @125-140 bpm

Done. Around 132 average. Stretched a little bit and rolled out. Feeling tired and sluggish.
PM
A. Push press; build to a 3 rep max
265#, 275#, 300#, 305#X 

300# x 3:

http://www.youtube.com/watch?v=GPjX9jaevg4&feature=youtu.be

Felt strong. Elbows and shoulders ached afterwards. Lowering was tough. 300# felt so strong. 305 didn't budge. I was fried. I got really fired up for 300. Way more there though.

+

EMOM for 12 min:
Odd- 3 front squat 250# (from floor)
Even- 5 muscle ups
+
EMOM for 12 min:
Odd- 3 squat snatch 165#
Even- 10 kipping hspu

Done. First 12 felt great. Cleans and front squats were easy. MU's were easy.
Second 12 was tough on the shoulders. Snatches were easy. HPSU's felt stupid. I have GOT to nail down a consistent kip. I'm uploading some video. I just need to practice and find a good technique I can stick with.
I split between a small frog kip, and a "butt against the wall" parallette type kip.

I was tired and slow going into this evening. After the session was done, I felt recharged and my drive is back. Must have just taken a few days to recover from the weekends testing.

4/29/13 - AM Row Intervals + PM Training/Testing

AM
Row 350m @90-95%
rest 90 seconds
x12
(rest 3 min bw sets 4/5, 8/9)

1:05
1:05
1:05
1:05
1:06
1:06
1:06
1:06
1:07
1:06
1:06
1:05

These felt pretty tough today. Maybe a little tired from the weekend, but this was my 90-95%.
Still felt very in control, just not as powerful today. Still felt pretty good though. Body feels rested.
Slept great last night.

PM
A. Power Clean and push jerk; 1, 1, 1, 1, 1, 1; rest 3 min - work on clean feel, go for it
if feelin it, otherwise tech work

285#, 295#, 305#, 295#, 295#, 295#
Wasn't feeling a 1RM today so back it off a bit and worked on power clean.

B. Snatch balance; 2 reps on the min for 10 min @63-65% Snatch 1RM

Skipped. Shoulders and knees were not having it. Warming up with the bar took effort.
+
For time:
300# prowler 10m
10 355# DL
1 Rope ascent 20'
300# prowler 10m
8 355# DL
2 Rope ascents 20'
300# prowler 10m
6 355# DL
3 Rope ascents 20'
300# prowler 10m
4 355# DL
4 Rope ascents 20'
300# prowler 10m
2 355# DL
5 Rope ascents 20'


17:18

Not a great effort today. Deadlifts felt easy, unbroken. Felt fine until up to the round of 4 rope climbs. Just didn't have any push today so I just chalked it as an 80% effort and got some practice in. Kinda bugs me because this test looks fun. Rope climbs took me forever and still need a lot of work. A LOT. Pretty tired tonight.

4/27/13 - AZ Day 3/3 Testing

AM 10:00 AM
12 Min. AMRAP:
6 UB Hang Power Clean - 195#
3 PHSPU's - 1 abmat (roughly 10")

9 + 1 PHSPU 

http://www.youtube.com/watch?v=KoWAEVHa0jg&feature=youtu.be

Not very happy with this. PHSPU's gave me problems. Power cleans were not very strong either though. That's twice this weekend they have slowed me down. I still felt I handled this ok, but still needs a lot of work. Best score was 13 rounds today.
I'll upload vid soon. 

Rest a few hours

PM: 1:00

For Time:
"Amanda"
9, 7, 5
Muscleups
Squat Snatch - 135#
+
3 Rounds:
6 Squat cleans - 225#
18 T2B
+
3 Rounds:
20 KB Snatches - 2pd (alternate every 5)
80 Double Unders

20:47

Amanda was done in 5 minutes. Went very slow
MU's were: 5/4, 3/2/2, 3/2
Snatches were: 3/3/3, 4/3, 1/1/1/2
Felt very in control
+
Cleans were quick singles
T2B were: 6/6/6, 6/6/6, 6/6,3/3
Was really fighting to keep breathing down at this point.
Cleans didn't feel heavy. Was also fighting to keep lower
back was tightening up.
T2B Felt pretty good. Last 6 were tough, that's it.
+
Was just grinding at this point.
KB Snatches were strong but, lots of rests.
DU's were: 40/20/10/10, 40/40, UB
Should NOT have broken any of them at this point.
I was just really winded. Still felt I ended strong though. I'm starting to really like the grinders.
Just tried to keep the lead the whole time. Travis was on my heels.

Body feel pretty good. Not really sore any where. Hips are a little bit. I was pretty tired starting this last one, but not too bad. Feeling good. Great weekend.

4/26/13 - AZ Day 2/3 Testing

AM: 10:00
4 round for time:
Run 400m
7 Power Cleans - 225#

9:26

All singles on the power cleans. They felt really heavy today. Runs were ok. Last one was pretty slow.

Wanted to TNG some but it just would have slowed me down on the run more. MO got me by about 30 seconds and he went tng on all sets. Travis beat me by :40 seconds and did all singles but just ran fast as hell. Not thrilled about this one, but I pushed hard.

Rest a few hours

PM: 2:00

For Time:
35, 25, 15

Box Jumps - 24"
Thrusters - 135#
CTB Pullups
Burpees

21:27

Slow box jumps with a bunch of step downs
Thrusters were 6/6/6/6/6/5, 5/5/5/5/5, 5/5/5
Pullups were all sets of 5 except 10/5 on last set
Burpees were steady for 35, slow on 25, and all out sprint on 15


Tough workout. Felt good to grind as usual though. Lower back lit up bad during 25 thrusters. Should have pushed harder in the middle as usual. Ended pretty strong I felt. This is just a tough combination of movements for me. Glad to put the work in. Feel pretty good about it. Body feels fine. Energy is fine. Ready for tomorrow.

4/25/13 - AZ Day 1/3 Testing

AM:
Every 90 second:
20 UB DU's
1 Clean + 2 Jerk
Start at 205- 315
Tie breaker is AMRAP Power Cleans
Rest 30 seconds
Row 400m for time.

Made it to 315. Had to squat clean it.
Jerks were fine
Was pretty tired going in to the row.
+

Row was 1:04
Weight adjusted was 59.8
Hurt like hell. I think pace was 1:20-1:21
Was on the ground for a while after.

Rest 2 hours

PM:
10 Min. AMRAP:
1 Rope Climb - 15'
10m Handstand Walk
10 Wallballs - 20# 10'

9 + 1 Rope climb

Felt pretty good on this. Rope climbs were not strong today. They just felt different than usual. HS walks were unbroken except the last 3 rounds. Wallballs easy. Breathing was the difficult part here. Fun workout though. Felt good to just go.

4/23/13 - AZ Day 2 - AM Training + PM Testing

AM
A. Squat Clean Cluster - 1.1.1 x 5 sets; rest 3-4 min.
265, 275, 285, 295, 305
Felt easy. Could have done 315. Good practice though.
B. Clean from High Blocks - Build to max
275, 286, 297, 308x, 308x, 308, 319x, 319x
Great practice. 319 was close. Just was aggressive in the catch.

+
Partner session:
20 WallBall UB - 30#
20 Pullups - UB
Rest time while others are going.
4 sets.

All UB. Felt great. Biceps were a little pumped. Breathing was great.
Upper body is pretty sore.

PM

8 Rounds For Time:
2 Power Cleans - 225#
12 Pistols
24 Double Unders

6:53
http://www.youtube.com/watch?v=IUwU2Pu87gY

Cleans all quick doubles. Pistols steady but fairly urgent. Not super fast. DU's all UB. I'm happy with how I did on this one. I went as fast as I could. Mo got me by about 30 seconds. Pistols were much faster. I'm happy with the progress my pistols have made. Knees are super tender right now. Right hurt is hurting pretty good. Going to ice and get a good stretch tonight.

4/22/13 AZ Day 1 - AM Training/Testing + PM Training Row Intervals

AM
A. Power Clean/ Push Jerk: 2,2,2,1,1,1; rest 3 min.

245, 265, 286, 297, 308, 319X, 319X
Felt pretty good. Not great. Hard to be sharp first thing after traveling.
Kept missing the clean.
B. Power Snatch + Snatch Balance x 2; EMOM x 12 - 155#
155# for all sets. Just worked on speed and mobility. Felt good to open up. 

+
For Time:
5,4,3,2,1
Med Ball Clean - 150#
PHSPU - 10"
Box Jump - 36"

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

3:16
Felt good. Fun workout. PHSPU's were deeper than normal but felt good.
UB except on first set, came off wall. 4/1.
Breathing was heavy but cooled down quick. Then felt a little lactic.

Rest as Needed - Around 15- 20 minutes.

For Time:
15,12,9,6
DB Hang Power Clean - 65#/Hand
DB Front Squat - 65#/Hand
CTB Pullups

7:20 

http://www.youtube.com/watch?v=Tw0EGvW0POU

Pretty tough. Forearms were shot. Breathing got a little out of control.
Was still pretty buzzed from the previous test, but not bad.
Front squats were fine, cleans and pullups were tough.
Not happy with this one. Felt really tough. Good learning.

HPC's - UB, 7/5, 4/5, 6
FS - UB, 2/10, 9, 6
PU - 5/5/5, 4/4/4, 3/3/3, 3/2/1

Rest a few hours

PM
Row 350m @ 90-95%
Rest 90 seconds
x 10
(Rest 3 min bw sets 5/6)

01:04.4
01:04.6
01:04.9
01:05.8
01:05.8

01:05.4
01:05.2
01:05.5
01:05.2
01:04.8

1:33 Average pace

Got pretty tough. As you can see from the times, I backed it off just a tad after #3. Was starting to get a little out of control. Last two started to hurt pretty good.

Awesome first day. I'm glad I ended with some rowing. Body was pretty tight from earlier. Came back to Colin & Megans after AM session and had some delicious sandwiches and took a nap after getting some work done. 

Good day. Happy, blessed, glad to be here.