Tuesday, November 19, 2013
Sunday november 17th, 2013
morning workout-
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45:00 run
legs and lungs were solid here. the increase in minutes each week has helped a lot. I think this is helping my overall conditioning and mental game immensely. only a couple weeks left until the hour run to cap it off.
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45:00 run
legs and lungs were solid here. the increase in minutes each week has helped a lot. I think this is helping my overall conditioning and mental game immensely. only a couple weeks left until the hour run to cap it off.
Saturday november 16th, 2013
morning workout-
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snatch- 5 x 1.1.1. (rest :10 between reps, 1:30 between clusters)
185, 200, 210, 220, 230.
http://www.youtube.com/watch?v=Z3n70bOcKX0 (230#)
didn't feel terribly great until 210. 220 and 230 felt very good. working heavier and heavier again will help the feel of these.
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clean and jerks- 5 x 1.1. (rest :10 between reps, 1:30 between clusters)
clean- 2 x 1.1 (rest :15 between reps, 2:00 between clusters)
225, 245, 265, 275, 290.
http://www.youtube.com/watch?v=LSxLnXz9U6g (290#)
305, 320.
http://www.youtube.com/watch?v=PBts68fgxCE (320#)
cleans felt good today. need to keep working on the pull. power jerks were hit and miss how they felt. wanted to hit some heavy singles on the cleans since power jerks are limiting how heavy I can go with the clean + jerks.
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4:00 amrap
4 muscle ups
6 handstand push ups
8 burpees
2 + 7 burpees
---rest 5:00---
8:00 amrap
4 hang power snatch 155#
8 toes to bar
12 calorie row
5 + 8 toes to bar
http://www.youtube.com/watch?v=g2T6CvfiAv0
---rest 5:00---
12:00 amrap
8 ghd sit ups
12 shoulder to overhead 140# axle bar
16 calorie AD
6 + 4 ghd sit ups
http://www.youtube.com/watch?v=vffhYhrKr_M
1st amrap felt terrible after round 1. shoulders/chest/triceps were tight from push ups day before it seemed. 2nd amrap was real good. kept a good pace throughout the workout and never slowed. last amrap was a good battle. didn't have to break on anything so more about just trying to maintain a good pace from round to round.
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snatch- 5 x 1.1.1. (rest :10 between reps, 1:30 between clusters)
185, 200, 210, 220, 230.
http://www.youtube.com/watch?v=Z3n70bOcKX0 (230#)
didn't feel terribly great until 210. 220 and 230 felt very good. working heavier and heavier again will help the feel of these.
-----------------------------------------------------------------------------------------------
clean and jerks- 5 x 1.1. (rest :10 between reps, 1:30 between clusters)
clean- 2 x 1.1 (rest :15 between reps, 2:00 between clusters)
225, 245, 265, 275, 290.
http://www.youtube.com/watch?v=LSxLnXz9U6g (290#)
305, 320.
http://www.youtube.com/watch?v=PBts68fgxCE (320#)
cleans felt good today. need to keep working on the pull. power jerks were hit and miss how they felt. wanted to hit some heavy singles on the cleans since power jerks are limiting how heavy I can go with the clean + jerks.
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4:00 amrap
4 muscle ups
6 handstand push ups
8 burpees
2 + 7 burpees
---rest 5:00---
8:00 amrap
4 hang power snatch 155#
8 toes to bar
12 calorie row
5 + 8 toes to bar
http://www.youtube.com/watch?v=g2T6CvfiAv0
---rest 5:00---
12:00 amrap
8 ghd sit ups
12 shoulder to overhead 140# axle bar
16 calorie AD
6 + 4 ghd sit ups
http://www.youtube.com/watch?v=vffhYhrKr_M
1st amrap felt terrible after round 1. shoulders/chest/triceps were tight from push ups day before it seemed. 2nd amrap was real good. kept a good pace throughout the workout and never slowed. last amrap was a good battle. didn't have to break on anything so more about just trying to maintain a good pace from round to round.
Saturday, November 16, 2013
Friday november 15th, 2013
morning session-
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AD/ROW work
row 5:00 @ 1000m pace + :20/500m (1:57)- 1288m (1:56.40/500m)
--rest 1:00--
AD 30 cals @ 90%- 1:24
--rest 1:00--
row 4:00 @ 1000m pace + :15/500m (1:52)- 1080m (1:51.10/500m)
--rest 1:00--
AD 30 cals @ 90%- 1:25
--rest 1:00--
row 3:00 @ 1000m pace + :10/500m (1:47)- 848m (1:46.10/500m)
--rest 1:00--
AD 30 cals @ 90%- 1:26
--rest 1:00--
row 2:00 @ 1000m pace + :05/500m (1:42)- 592m (1:41.30/500m)
--rest 1:00--
AD 30 cals @ 90%- 1:22
--rest 1:00--
row 1:00 @ 1000m pace + :00/500m (1:37)- 316m (1:34.80/500m)
--rest 1:00--
AD 30 cals @ 90%- 1:20
this workout was tough. the 1:00 rests were enough to get the breathing back in check, but not enough to get completely recovered for the next go. quads were starting to burn pretty good.
_________________________________________________________________
afternoon session-
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3x10 front squats (light), rest 1:00.
185, 200, 215.
3x10 strict supinated ring rows, rest 1:30.
completed (feet on 20" box)
front squats were easy sets, legs were definitely tired from the morning row/AD though. worked through the reps at a quick pace. ring rows went well, need to continue working with the keeping a good plank.
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INTERVAL work
5 rounds, rest 3:00 between rounds.
30 lateral jumps over parallette
20 hand release push ups
10 deadlifts 275#
1:10, 1:07, 1:06, 1:03, 1:02.
very happy with this workout. I need work with the quick bursts, and that is exactly what this was. wasn't in need of a grinder. hand release push ups felt good (usually feel terrible).
------------------------------------------------
AD/ROW work
row 5:00 @ 1000m pace + :20/500m (1:57)- 1288m (1:56.40/500m)
--rest 1:00--
AD 30 cals @ 90%- 1:24
--rest 1:00--
row 4:00 @ 1000m pace + :15/500m (1:52)- 1080m (1:51.10/500m)
--rest 1:00--
AD 30 cals @ 90%- 1:25
--rest 1:00--
row 3:00 @ 1000m pace + :10/500m (1:47)- 848m (1:46.10/500m)
--rest 1:00--
AD 30 cals @ 90%- 1:26
--rest 1:00--
row 2:00 @ 1000m pace + :05/500m (1:42)- 592m (1:41.30/500m)
--rest 1:00--
AD 30 cals @ 90%- 1:22
--rest 1:00--
row 1:00 @ 1000m pace + :00/500m (1:37)- 316m (1:34.80/500m)
--rest 1:00--
AD 30 cals @ 90%- 1:20
this workout was tough. the 1:00 rests were enough to get the breathing back in check, but not enough to get completely recovered for the next go. quads were starting to burn pretty good.
_________________________________________________________________
afternoon session-
-----------------------------------------------
3x10 front squats (light), rest 1:00.
185, 200, 215.
3x10 strict supinated ring rows, rest 1:30.
completed (feet on 20" box)
front squats were easy sets, legs were definitely tired from the morning row/AD though. worked through the reps at a quick pace. ring rows went well, need to continue working with the keeping a good plank.
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INTERVAL work
5 rounds, rest 3:00 between rounds.
30 lateral jumps over parallette
20 hand release push ups
10 deadlifts 275#
1:10, 1:07, 1:06, 1:03, 1:02.
very happy with this workout. I need work with the quick bursts, and that is exactly what this was. wasn't in need of a grinder. hand release push ups felt good (usually feel terrible).
Thursday, November 14, 2013
Thursday november 14th, 2013
morning session-
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AD work (on AD6)
5:00 @ z2
194-210 watts
--rest 2:00--
5:00 @ z3
226-250 watts, 87 calories
--rest 1:00--
5:00 @ z2
194-210 watts, 75 calories
--rest 2:00--
5:00 @ z3
226-260 watts, 92 calories
quads felt pretty fatigued this morning. started to get moving and was feeling pretty good. second set of each interval felt much better than the first.
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3x12 glute ham raise, rest :45.
3x8 roll to candlestick, rest :45
completed.
____________________________________________________________
afternoon session-
----------------------------------------------------
EMOTM power cleans (progressive)
(x15 total minutes)
(reps must be UB)
minutes 1-5: 5 reps
135, 155, 175, 185, 205
minutes 6-10: 3 reps
215, 225, 235, 245, 255
minutes 11-15: 1 rep (every :30= 10 total sets)
265, 265, 275, 275, 285, 285, 295, 295, 305, 305
all the cleans felt good. haven't gone heavy on power cleans, or cleans in general, in quite some time. felt good to go heavy. 305 is a 5# PR on power cleans, and was able to hit it twice after numerous other sets and reps. feel good about it.
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4 rounds
50 double unders
15 burpees
200m run
9:18- everything was UB here at a consistent pace. run was down the alley 100m and back. working conditioning pieces like this will be a big help for me in the future.
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10:00 row @ z1
2352m (2:07.50/500m pace)- nice and easy here. flushing the legs out and cooling down.
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AD work (on AD6)
5:00 @ z2
194-210 watts
--rest 2:00--
5:00 @ z3
226-250 watts, 87 calories
--rest 1:00--
5:00 @ z2
194-210 watts, 75 calories
--rest 2:00--
5:00 @ z3
226-260 watts, 92 calories
quads felt pretty fatigued this morning. started to get moving and was feeling pretty good. second set of each interval felt much better than the first.
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3x12 glute ham raise, rest :45.
3x8 roll to candlestick, rest :45
completed.
____________________________________________________________
afternoon session-
----------------------------------------------------
EMOTM power cleans (progressive)
(x15 total minutes)
(reps must be UB)
minutes 1-5: 5 reps
135, 155, 175, 185, 205
minutes 6-10: 3 reps
215, 225, 235, 245, 255
minutes 11-15: 1 rep (every :30= 10 total sets)
265, 265, 275, 275, 285, 285, 295, 295, 305, 305
all the cleans felt good. haven't gone heavy on power cleans, or cleans in general, in quite some time. felt good to go heavy. 305 is a 5# PR on power cleans, and was able to hit it twice after numerous other sets and reps. feel good about it.
--------------------------------------------------------------------------------
4 rounds
50 double unders
15 burpees
200m run
9:18- everything was UB here at a consistent pace. run was down the alley 100m and back. working conditioning pieces like this will be a big help for me in the future.
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10:00 row @ z1
2352m (2:07.50/500m pace)- nice and easy here. flushing the legs out and cooling down.
Wednesday, November 13, 2013
Wednesday november 13th 2013
morning session- 5:30am
went to bed a little after 9:00pm and woke up at 4:42am. felt pretty good when waking up. no real soreness or fatigue. body seemed ready for the morning workout.
-----------------------------------------------
EMOTM work
20 total minutes
odd- 15 box jumps 24"
even- 6 deficit (7") handstand push ups
these each went well. ub on the handstand push ups easily. felt it in the shoulders a bit towards the end of the 20 minutes. kip felt real efficient today.
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AD intervals
:30 hard, :30 light
x20 sets
AD sprints may be the worst thing to do. watts were kept between 285 and 305 for much of the time during the hard portions, with it dropping to 274 a few times and going upwards of 340-360 towards the end. sprints were getting tasty towards the end, felt it in my quads quite a bit.
________________________________________________________________
afternoon session- 4:15pm
----------------------------------------------
EMOTM shoulder to overhead complex (x10 total minutes)
1 strict press + 2 push press + 3 power jerk @ 70% of last week's heaviest set
done at 155. nice and easy. good volume work here. more of a dynamic effort type of strength piece. want to continue to work on the strict press, which will help with the handstand push ups.
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3 rounds:
7 muscle ups
21 wall balls
5:51. good workout. muscle ups went 7/3-2-2/2-2-2-1. need to keep getting them better and working on the endurance of them. shoulders were a bit fatigued from the overhead work (handstand push ups and sh2oh). felt great on the wall balls.
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6x50m sprint (rest 1:00 between)
good work. not full blast, still feel a pull in the groin on sprints.
went to bed a little after 9:00pm and woke up at 4:42am. felt pretty good when waking up. no real soreness or fatigue. body seemed ready for the morning workout.
-----------------------------------------------
EMOTM work
20 total minutes
odd- 15 box jumps 24"
even- 6 deficit (7") handstand push ups
these each went well. ub on the handstand push ups easily. felt it in the shoulders a bit towards the end of the 20 minutes. kip felt real efficient today.
--------------------------------------------------------------------------------------
AD intervals
:30 hard, :30 light
x20 sets
AD sprints may be the worst thing to do. watts were kept between 285 and 305 for much of the time during the hard portions, with it dropping to 274 a few times and going upwards of 340-360 towards the end. sprints were getting tasty towards the end, felt it in my quads quite a bit.
________________________________________________________________
afternoon session- 4:15pm
----------------------------------------------
EMOTM shoulder to overhead complex (x10 total minutes)
1 strict press + 2 push press + 3 power jerk @ 70% of last week's heaviest set
done at 155. nice and easy. good volume work here. more of a dynamic effort type of strength piece. want to continue to work on the strict press, which will help with the handstand push ups.
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3 rounds:
7 muscle ups
21 wall balls
5:51. good workout. muscle ups went 7/3-2-2/2-2-2-1. need to keep getting them better and working on the endurance of them. shoulders were a bit fatigued from the overhead work (handstand push ups and sh2oh). felt great on the wall balls.
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6x50m sprint (rest 1:00 between)
good work. not full blast, still feel a pull in the groin on sprints.
Tuesday, November 12, 2013
Tuesday november 12th, 2013
morning session- 5:30am
went to bed at 9:30pm and woke up at 4:50am. feeling good this morning. refreshed and ready to head out into the cold garage (10 degrees without a big heater....yet).
-----------------------------------------------
row 5:00 @ z1
kept pace between 2:03 and 2:09. great warm up.
then:
500m row @ 1000m + :03/500m (1:40/500m)
1:39.40, 1:39.30, 1:39.10
--rest 2:00--
500m row @ 1000m + :05/500m (1:42/500m)
1:41.70, 1:41.40, 1:41.20
--rest 2:00--
500m row @ 1000m + :07/500m (1:44/500m)
1:43.50, 1:43.30, 1:43.10
--rest 2:00--
x3 sets
walk cool down 5:00
felt great this morning. kept all the 500s under their paces, and at negative splits for each portion. was cold in the garage this morning and the rowing worked out well.
________________________________________________________________
afternoon session- 4:00pm
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3RM power snatch ladder (reps must be UB)
(start @ 135# and work up emotm until failure)
135, 145, 155, 165, 175, 185, 195 205, 215.
the sets all felt great. form and technique fell apart a bit on the 3rd rep at 215 so called it there. hitting power snatches at least once a week is helping quite a bit.
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3x10 back squats (light), rest 1:00.
205, 220, 235
3x14 chest to bar pull ups, rest 1:30.
completed.
felt good on these. squats were more for the volume rather than weight. moved through the reps quickly. chest to bars are coming along, improving week to week.
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5:00 amrap
5 squat cleans 155#
10 toes to bar
5 rounds + 1 squat clean
--rest 2:00--
5:00 amrap
5 overhead squats 155#
10 ring dips
4 rounds + 5 ohs + 3 ring dips
--rest 2:00--
5 thrusters 155#
10 AD calories
4 rounds + 5 thrusters
this was a good go. tried to keep a consistent pace throughout each of the pieces. worked out well for the most part. need to continue to work on ring dips. shoulders began to burn here. feel my shape coming along right now, garage was decently cold but warmed up throughout the workout.
went to bed at 9:30pm and woke up at 4:50am. feeling good this morning. refreshed and ready to head out into the cold garage (10 degrees without a big heater....yet).
-----------------------------------------------
row 5:00 @ z1
kept pace between 2:03 and 2:09. great warm up.
then:
500m row @ 1000m + :03/500m (1:40/500m)
1:39.40, 1:39.30, 1:39.10
--rest 2:00--
500m row @ 1000m + :05/500m (1:42/500m)
1:41.70, 1:41.40, 1:41.20
--rest 2:00--
500m row @ 1000m + :07/500m (1:44/500m)
1:43.50, 1:43.30, 1:43.10
--rest 2:00--
x3 sets
walk cool down 5:00
felt great this morning. kept all the 500s under their paces, and at negative splits for each portion. was cold in the garage this morning and the rowing worked out well.
________________________________________________________________
afternoon session- 4:00pm
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3RM power snatch ladder (reps must be UB)
(start @ 135# and work up emotm until failure)
135, 145, 155, 165, 175, 185, 195 205, 215.
the sets all felt great. form and technique fell apart a bit on the 3rd rep at 215 so called it there. hitting power snatches at least once a week is helping quite a bit.
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3x10 back squats (light), rest 1:00.
205, 220, 235
3x14 chest to bar pull ups, rest 1:30.
completed.
felt good on these. squats were more for the volume rather than weight. moved through the reps quickly. chest to bars are coming along, improving week to week.
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5:00 amrap
5 squat cleans 155#
10 toes to bar
5 rounds + 1 squat clean
--rest 2:00--
5:00 amrap
5 overhead squats 155#
10 ring dips
4 rounds + 5 ohs + 3 ring dips
--rest 2:00--
5 thrusters 155#
10 AD calories
4 rounds + 5 thrusters
this was a good go. tried to keep a consistent pace throughout each of the pieces. worked out well for the most part. need to continue to work on ring dips. shoulders began to burn here. feel my shape coming along right now, garage was decently cold but warmed up throughout the workout.
Sunday, November 10, 2013
MONDAY november 11th, 2013
recovery day
a nice day recovery day. was able to sleep in until just before 6am. had school all day, then came home and relaxed for the afternoon. body is feeling good. mind is recovered as well. starting the work week off with a recovery day is awesome. kicks off the week in a good way.
a nice day recovery day. was able to sleep in until just before 6am. had school all day, then came home and relaxed for the afternoon. body is feeling good. mind is recovered as well. starting the work week off with a recovery day is awesome. kicks off the week in a good way.
SUNDAY november 10th, 2013
RUN 40:00 (hard, not maximal)
ran through the neighborhood plus on the bike path. the weather was nice today with little wind. kept a decent-solid pace through the first 30:00 and then picked it up quite a bit the last 10:00. ended with a 2:00 all out. body is feeling good on these long runs, only a few more weeks left of them.
ran through the neighborhood plus on the bike path. the weather was nice today with little wind. kept a decent-solid pace through the first 30:00 and then picked it up quite a bit the last 10:00. ended with a 2:00 all out. body is feeling good on these long runs, only a few more weeks left of them.
Saturday, November 9, 2013
SATURDAY november 9th, 2013.
workout time:
--------------------------------------------------------------------------------------------------
A. snatch cluster (5 sets), rest 1:30
snatch deadlift + lo-hang snatch 1.1.1 (rest :10 between reps)
http://www.youtube.com/watch?v=VK8P8_eq1xc
155, 170, 185, 200, 215.
all sets felt good. no problems on these. looking to gradually move up a little heavier each week. working volume on the olympic lifts rather than maxes, but want to build the volume at a little heavier weight moving forward.
--------------------------------------------------------------------------------------------------
B. clean and jerk clusters (5 sets), rest 1:30
clean 1.1.1 (rest :10 between reps) + jerk (after 3rd rep only)
http://www.youtube.com/watch?v=vHrB2VDf8JM
205, 225, 250, 270, 290.
all sets felt good. cleans are feeling quick and solid at these weights. power jerk is something I am getting used to, will continue to wait a couple of months for the groin to be prepared for a split jerk. same with snatches here, going to gradually get heavier with the volume on these each week.
--------------------------------------------------------------------------------------------------
C. for time:
5 hang power cleans 225#
10 deficit (5") parallette handstand push ups
15 alternating kb snatch 70#
20 alternating weighted pistols 53#
25 calorie AD
http://www.youtube.com/watch?v=i2x-fz_nAI0
4:52
quick little go here. the weighted pistols were brutal. everything else was done with little problem. even the deficit parallette handstand push ups were ub and felt solid. want to work deficit parallette hspu and deficit handstand push ups in more and more moving forward, help make the regular hspu easier.
---REST 6:00---
for time:
10 hang power cleans 205#
15 deficit (5") handstand push ups
20 alternating db snatch 70#
25 goblet squats 70#
30 calorie AD
http://www.youtube.com/watch?v=LJKScZj8fSg
6:18
could feel wasn't fully recovered from first conditioning. dropped off the wall after rep 9 on the hspu and briefly set the kb down on the goblet squats after rep 16 to catch a breather. AD felt very good on this portion.
---REST 9:00---
for time:
15 hang power cleans 155#
20 handstand push ups (Regional standards)
25 alternating kb snatch 53#
30 back squats 135#
35 calorie AD
30 back squats 135#
25 alternating kb snatch 53#
20 handstand push ups (Regional standards)
15 hang power cleans 155#
http://www.youtube.com/watch?v=LJKScZj8fSg
13:36
first set of handstand push ups was terrible. fell off the wall after 8 reps and then again after 12. no idea what the deal was. may have been the transition from parallette to deficit to regular, who knows. hspu were much better on the 2nd set. everything else was ub, just about working through the reps to get it done. thought i did a nice job of consistently moving through the reps.
--------------------------------------------------------------------------------------------------
A. snatch cluster (5 sets), rest 1:30
snatch deadlift + lo-hang snatch 1.1.1 (rest :10 between reps)
http://www.youtube.com/watch?v=VK8P8_eq1xc
155, 170, 185, 200, 215.
all sets felt good. no problems on these. looking to gradually move up a little heavier each week. working volume on the olympic lifts rather than maxes, but want to build the volume at a little heavier weight moving forward.
--------------------------------------------------------------------------------------------------
B. clean and jerk clusters (5 sets), rest 1:30
clean 1.1.1 (rest :10 between reps) + jerk (after 3rd rep only)
http://www.youtube.com/watch?v=vHrB2VDf8JM
205, 225, 250, 270, 290.
all sets felt good. cleans are feeling quick and solid at these weights. power jerk is something I am getting used to, will continue to wait a couple of months for the groin to be prepared for a split jerk. same with snatches here, going to gradually get heavier with the volume on these each week.
--------------------------------------------------------------------------------------------------
C. for time:
5 hang power cleans 225#
10 deficit (5") parallette handstand push ups
15 alternating kb snatch 70#
20 alternating weighted pistols 53#
25 calorie AD
http://www.youtube.com/watch?v=i2x-fz_nAI0
4:52
quick little go here. the weighted pistols were brutal. everything else was done with little problem. even the deficit parallette handstand push ups were ub and felt solid. want to work deficit parallette hspu and deficit handstand push ups in more and more moving forward, help make the regular hspu easier.
---REST 6:00---
for time:
10 hang power cleans 205#
15 deficit (5") handstand push ups
20 alternating db snatch 70#
25 goblet squats 70#
30 calorie AD
http://www.youtube.com/watch?v=LJKScZj8fSg
6:18
could feel wasn't fully recovered from first conditioning. dropped off the wall after rep 9 on the hspu and briefly set the kb down on the goblet squats after rep 16 to catch a breather. AD felt very good on this portion.
---REST 9:00---
for time:
15 hang power cleans 155#
20 handstand push ups (Regional standards)
25 alternating kb snatch 53#
30 back squats 135#
35 calorie AD
30 back squats 135#
25 alternating kb snatch 53#
20 handstand push ups (Regional standards)
15 hang power cleans 155#
http://www.youtube.com/watch?v=LJKScZj8fSg
13:36
first set of handstand push ups was terrible. fell off the wall after 8 reps and then again after 12. no idea what the deal was. may have been the transition from parallette to deficit to regular, who knows. hspu were much better on the 2nd set. everything else was ub, just about working through the reps to get it done. thought i did a nice job of consistently moving through the reps.
Friday, November 8, 2013
FRIDAY november 8th, 2013.
MORNING session- 5:15am
fell asleep on the couch at 7:20pm. Karrie woke me up to go to bed about 9:15. fell back asleep about 9:45pm. woke up at 4:40am. felt pretty refreshed this morning.
------------------------------------------------------
"HANK"
9 rounds:
11 pull ups
8 burpees to 6" target
4 deadlifts @ 335#
13:26- had a consistent pace throughout the workout. went ub on everything. legs and lungs started feeling it around round 4. just a grinder with 9 rounds. feel good throughout it, working on not reaching that red line. with each week, the consistent pace will continue to improve.
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I. 3x8 front squats (+10# from last week)- 265, 285, 305. rest 1:00.
II. 3x4 wall walks (nose to wall). rest 1:30.
done. last set of front squats was real heavy. legs were feeling it from "Hank", and I am very happy getting over 300# for 8 on this. wall walks were a good supplement to the front squats.
__________________________________________________________________
AFTERNOON session- 4:30pm
------------------------------------------------
WALL BALL ladder
50 wall balls
--rest 1:00--
40 wall balls
--rest 0:50--
30 wall balls
--rest 0:40--
20 wall balls
--rest 0:30--
10 wall balls
1:30, 1:12, :53, :35, :17. all UB. felt good on these. was in a good rhythm on each set. breathing was under control, and was maintaining the technique throughout.
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AD/ROW work
5:00 AD @ Z2
--rest 3:00--
500m row @ 1:40/500m x 4 sets (walk rest 2:00 between sets)
--rest 3:00--
5:00 AD @ Z2
72 cals; 1:39.60, 1:39.30, 1:39.20, 1:39.10; 77 cals.
AD work felt comfortable and solid. starting to get used to the AD work and feeling comfortable on that machine again, just like college. the rows were done at different dampers, going from high-8 to high-7 to high-6 to high-5. legs felt it a little on the last row, but breathing was under control and no effort needed max effort.
fell asleep on the couch at 7:20pm. Karrie woke me up to go to bed about 9:15. fell back asleep about 9:45pm. woke up at 4:40am. felt pretty refreshed this morning.
------------------------------------------------------
"HANK"
9 rounds:
11 pull ups
8 burpees to 6" target
4 deadlifts @ 335#
13:26- had a consistent pace throughout the workout. went ub on everything. legs and lungs started feeling it around round 4. just a grinder with 9 rounds. feel good throughout it, working on not reaching that red line. with each week, the consistent pace will continue to improve.
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I. 3x8 front squats (+10# from last week)- 265, 285, 305. rest 1:00.
II. 3x4 wall walks (nose to wall). rest 1:30.
done. last set of front squats was real heavy. legs were feeling it from "Hank", and I am very happy getting over 300# for 8 on this. wall walks were a good supplement to the front squats.
__________________________________________________________________
AFTERNOON session- 4:30pm
------------------------------------------------
WALL BALL ladder
50 wall balls
--rest 1:00--
40 wall balls
--rest 0:50--
30 wall balls
--rest 0:40--
20 wall balls
--rest 0:30--
10 wall balls
1:30, 1:12, :53, :35, :17. all UB. felt good on these. was in a good rhythm on each set. breathing was under control, and was maintaining the technique throughout.
-----------------------------------------------------------------------------------------
AD/ROW work
5:00 AD @ Z2
--rest 3:00--
500m row @ 1:40/500m x 4 sets (walk rest 2:00 between sets)
--rest 3:00--
5:00 AD @ Z2
72 cals; 1:39.60, 1:39.30, 1:39.20, 1:39.10; 77 cals.
AD work felt comfortable and solid. starting to get used to the AD work and feeling comfortable on that machine again, just like college. the rows were done at different dampers, going from high-8 to high-7 to high-6 to high-5. legs felt it a little on the last row, but breathing was under control and no effort needed max effort.
THURSDAY november 7th, 2013
MORNING session- 5:30am
went to bed about 9:30pm and woke up @ 4:50am. felt pretty tired this morning.
----------------------------------------------
E2MOTM x 10 sets
125m row
5 power clean @ progressive weights (start light and work up)
row times- 27.8, 26.8, 26.3, 25.9, 25.8, 25.3, 25.3, 25.0, 24.5, 24.1
clean weights- 135, 155, 175, 185, 195, 205, 215, 225, 235, 245
didn't warm up too much before this piece. foam rolled a little while and did a set of cleans with just the barbell. used the first few sets to get the body going. rows felt good and easy, and the cleans felt solid. legs were starting to fatigue a bit in the last 2 sets of cleans but was able to finish each set well. 245 wasn't a max set but heavy.
-------------------------------------------------------------------------------
TEMPO AD
15:00 total- 5:00 @ Z1, 5:00 @ Z2, 5:00 @ Z3.
walk rest 1:00 after each 5:00 section.
Z1- 163-180 watts, Z2- 194-210 watts, Z3- 220-246 watts
this went well. the first 5 minutes was used to shake the legs out from the cleans and row. the second 5 minutes began to get the lungs involved, and then the third 5 minutes was lungs and legs. felt good at these paces, and am getting more accustomed to the AD again.
___________________________________________________________
AFTERNOON session- 4:30pm
----------------------------------------------
3x12 GH raise
3x8 roll to candlestick
these are getting easier and easier each week. will probably begin to add weight on the raises. see how it goes.
------------------------------------------------------------------------------
12:00 AMRAP
15 kb swings 70#
15 GHD sit ups
50m farmer's carry 70# kb's
5 rounds + 15 kb swings- holy forearms. kept a consistent pace throughout the workout. forearms were really starting to feel it during round 4. solid work throughout for the 12 minutes.
-------------------------------------------------------------------------------
10:00 row @ Z1
2417m (2:04.30/500m). good pace on this. was a good way to shake things out after another good day of work. volume is pretty high right now and have been doing well recovering with it.
went to bed about 9:30pm and woke up @ 4:50am. felt pretty tired this morning.
----------------------------------------------
E2MOTM x 10 sets
125m row
5 power clean @ progressive weights (start light and work up)
row times- 27.8, 26.8, 26.3, 25.9, 25.8, 25.3, 25.3, 25.0, 24.5, 24.1
clean weights- 135, 155, 175, 185, 195, 205, 215, 225, 235, 245
didn't warm up too much before this piece. foam rolled a little while and did a set of cleans with just the barbell. used the first few sets to get the body going. rows felt good and easy, and the cleans felt solid. legs were starting to fatigue a bit in the last 2 sets of cleans but was able to finish each set well. 245 wasn't a max set but heavy.
-------------------------------------------------------------------------------
TEMPO AD
15:00 total- 5:00 @ Z1, 5:00 @ Z2, 5:00 @ Z3.
walk rest 1:00 after each 5:00 section.
Z1- 163-180 watts, Z2- 194-210 watts, Z3- 220-246 watts
this went well. the first 5 minutes was used to shake the legs out from the cleans and row. the second 5 minutes began to get the lungs involved, and then the third 5 minutes was lungs and legs. felt good at these paces, and am getting more accustomed to the AD again.
___________________________________________________________
AFTERNOON session- 4:30pm
----------------------------------------------
3x12 GH raise
3x8 roll to candlestick
these are getting easier and easier each week. will probably begin to add weight on the raises. see how it goes.
------------------------------------------------------------------------------
12:00 AMRAP
15 kb swings 70#
15 GHD sit ups
50m farmer's carry 70# kb's
5 rounds + 15 kb swings- holy forearms. kept a consistent pace throughout the workout. forearms were really starting to feel it during round 4. solid work throughout for the 12 minutes.
-------------------------------------------------------------------------------
10:00 row @ Z1
2417m (2:04.30/500m). good pace on this. was a good way to shake things out after another good day of work. volume is pretty high right now and have been doing well recovering with it.
Wednesday, November 6, 2013
WEDNESDAY november 6th, 2013.
MORNING session- 5:15am
went to bed a little after 9pm and woke up at 4:50am. still fell pretty tired when I woke up though.
--------------------------------------------
3 rounds, not for time
200m row
10 handstand push ups (5 strict + 5 kipping)
the strict handstand push ups feeling weaker than what they should be. 5 was easy but need to work strict back into the program. good way to warm up. a little chilly this morning (34 degrees or so).
---------------------------------------------------------------------------
EMOTM x 20 total sets (10 each exercise)
odd- 7 thrusters 95#
even- 10 toes to bar
felt good on these. everything was UB without a problem. good form work on each exercise.
---------------------------------------------------------------------------
AD work
:30 @ 90%, :30 @ light pace x 15 sets (15 total minutes)
was able to keep the same effort throughout. was staying between 274-305 watts throughout the efforts. the light pace was a little "lighter" than probably should have been for a few sets through the middle.
________________________________________________________
AFTERNOON session- 4:30pm
-----------------------------------------
shoulder to overhead complex (5x1), rest 1:30.
(1 strict press + 2 push press + 3 push jerk)
http://www.youtube.com/watch?v=HCeZEhAEQHs
145, 165, 185, 205, 220 (strict press PR)
took a couple steps on the 220 set, but I am counting it. right side was the tough to lock out. the push press and push jerk felt good. clearly the strict press was the limited with the other 2 exercises being volume work.
--------------------------------------------------------------------------
4 rounds:
6 muscle ups
30 walking lunges
30 double unders
8:26- muscle ups were UB on the first 2 rounds, then broken into 3x2 the last 2 rounds. felt okay with this workout. need to keep working on the muscle ups. things are going in a nice direction right now with gymnastics in general.
---------------------------------------------------------------------------
SPRINTS- 6x50m, rest 1:00 between sprints.
done here. good runs. was careful with the groin.
went to bed a little after 9pm and woke up at 4:50am. still fell pretty tired when I woke up though.
--------------------------------------------
3 rounds, not for time
200m row
10 handstand push ups (5 strict + 5 kipping)
the strict handstand push ups feeling weaker than what they should be. 5 was easy but need to work strict back into the program. good way to warm up. a little chilly this morning (34 degrees or so).
---------------------------------------------------------------------------
EMOTM x 20 total sets (10 each exercise)
odd- 7 thrusters 95#
even- 10 toes to bar
felt good on these. everything was UB without a problem. good form work on each exercise.
---------------------------------------------------------------------------
AD work
:30 @ 90%, :30 @ light pace x 15 sets (15 total minutes)
was able to keep the same effort throughout. was staying between 274-305 watts throughout the efforts. the light pace was a little "lighter" than probably should have been for a few sets through the middle.
________________________________________________________
AFTERNOON session- 4:30pm
-----------------------------------------
shoulder to overhead complex (5x1), rest 1:30.
(1 strict press + 2 push press + 3 push jerk)
http://www.youtube.com/watch?v=HCeZEhAEQHs
145, 165, 185, 205, 220 (strict press PR)
took a couple steps on the 220 set, but I am counting it. right side was the tough to lock out. the push press and push jerk felt good. clearly the strict press was the limited with the other 2 exercises being volume work.
--------------------------------------------------------------------------
4 rounds:
6 muscle ups
30 walking lunges
30 double unders
8:26- muscle ups were UB on the first 2 rounds, then broken into 3x2 the last 2 rounds. felt okay with this workout. need to keep working on the muscle ups. things are going in a nice direction right now with gymnastics in general.
---------------------------------------------------------------------------
SPRINTS- 6x50m, rest 1:00 between sprints.
done here. good runs. was careful with the groin.
TUESDAY november 5th, 2013
AM session- 5:15am
went to bed about 9:45pm and woke up about 4:40am, so around 7 hours of sleep.
-------------------------------------------------
9:00 air dyne- 3:00 @ Z1, 3:00 @ Z2, 3:00 @ Z1
good way to get the body warm and going on a cold morning.
------------------------------------------------------------------------------------------------
EMOTM x 12- 4 UB power snatch @ 165#
need to continue working on power snatches with higher rep schemes. was staying patient on these, allowing for the bar to reach in the hip pocket, which is what I want with these.
------------------------------------------------------------------------------------------------
15:00 TEMPO row
5:00 @ Z3 (1:47-1:52/500m)
--walk rest 2:00--
5:00 @ Z3 (1:47-1:52/500m)
--walk rest 2:00--
5:00 @ Z3 (1:47-1:52/500m)
set 1- 1:51.00/500m pace, set 2- 1:50.00/500m pace, set 3- 1:47.30/500m pace.
was able to stay within the pace I wanted to. was reaching over 1350m each set with 1397m on set 3. was able to get back on the rower with a good mind frame after each 2:00 rest. getting up and walking for the rest helped shake the legs out and get the body ready for the remaining sets.
________________________________________________________________________
PM session
-----------------------------
6:00 air dyne- 3:00 Z1, 3:00 Z2
----------------------------------------------------------------------
1. 3x8 back squats. rest 1:00
2. 3x14 chest to bar pull ups. rest 1:30
295, 315, 335.
legs felt a little tired from the AM session. was still able to get 335 pretty well. the chest to bars felt really good, working on the technique I need in order to be more efficient at them. mixing the squats and gymnastics seems to be working out well so far.
----------------------------------------------------------------------
12-9-6:
1) hang squat snatch 115#
2) lateral over bar burpees
http://www.youtube.com/watch?v=DBrA7KObDIs
3:34- a good little go here. the squat snatches were UB pretty easily, while the burpees got the lungs firing pretty well. tried to keep from red lining here, working on pacing through it. breaks after the burpees on the sets of 12 and 9 were too long before getting back on the snatches though.
--5:00 rest--
12-9-6:
1) clean and jerk 115#
2) ring dips
http://www.youtube.com/watch?v=tT6Asg1IhD4
3:31- shoulders were starting to feel it during the first set of clean and jerks. clean and jerks went UB/5-2-2/3-3 while the ring dips went UB/5-4/2-4. need to continue to work on the ring dips. shoulders were tightening up on them.
--5:00 rest--
12-9-6:
1) overhead squats 115#
2) hand release push ups
http://www.youtube.com/watch?v=jzPlxu_KUg4
2:38- done at a consistent pace. only break was on the set of 9 push ups after 5. short break. left shoulder was feeling a little weak in the overhead squat position. need to start mobilizing it more.
went to bed about 9:45pm and woke up about 4:40am, so around 7 hours of sleep.
-------------------------------------------------
9:00 air dyne- 3:00 @ Z1, 3:00 @ Z2, 3:00 @ Z1
good way to get the body warm and going on a cold morning.
------------------------------------------------------------------------------------------------
EMOTM x 12- 4 UB power snatch @ 165#
need to continue working on power snatches with higher rep schemes. was staying patient on these, allowing for the bar to reach in the hip pocket, which is what I want with these.
------------------------------------------------------------------------------------------------
15:00 TEMPO row
5:00 @ Z3 (1:47-1:52/500m)
--walk rest 2:00--
5:00 @ Z3 (1:47-1:52/500m)
--walk rest 2:00--
5:00 @ Z3 (1:47-1:52/500m)
set 1- 1:51.00/500m pace, set 2- 1:50.00/500m pace, set 3- 1:47.30/500m pace.
was able to stay within the pace I wanted to. was reaching over 1350m each set with 1397m on set 3. was able to get back on the rower with a good mind frame after each 2:00 rest. getting up and walking for the rest helped shake the legs out and get the body ready for the remaining sets.
________________________________________________________________________
PM session
-----------------------------
6:00 air dyne- 3:00 Z1, 3:00 Z2
----------------------------------------------------------------------
1. 3x8 back squats. rest 1:00
2. 3x14 chest to bar pull ups. rest 1:30
295, 315, 335.
legs felt a little tired from the AM session. was still able to get 335 pretty well. the chest to bars felt really good, working on the technique I need in order to be more efficient at them. mixing the squats and gymnastics seems to be working out well so far.
----------------------------------------------------------------------
12-9-6:
1) hang squat snatch 115#
2) lateral over bar burpees
http://www.youtube.com/watch?v=DBrA7KObDIs
3:34- a good little go here. the squat snatches were UB pretty easily, while the burpees got the lungs firing pretty well. tried to keep from red lining here, working on pacing through it. breaks after the burpees on the sets of 12 and 9 were too long before getting back on the snatches though.
--5:00 rest--
12-9-6:
1) clean and jerk 115#
2) ring dips
http://www.youtube.com/watch?v=tT6Asg1IhD4
3:31- shoulders were starting to feel it during the first set of clean and jerks. clean and jerks went UB/5-2-2/3-3 while the ring dips went UB/5-4/2-4. need to continue to work on the ring dips. shoulders were tightening up on them.
--5:00 rest--
12-9-6:
1) overhead squats 115#
2) hand release push ups
http://www.youtube.com/watch?v=jzPlxu_KUg4
2:38- done at a consistent pace. only break was on the set of 9 push ups after 5. short break. left shoulder was feeling a little weak in the overhead squat position. need to start mobilizing it more.
Monday, November 4, 2013
MONDAY november 4th, 2013
workout time- 4:45pm
------------------------------------------------
30:00 AD @ Z1.
kept the pace between 163 and 180 watts for the most part. went above 180 at random moments quite a bit and below 163 a few times. felt good to get the body moving at a steady pace without any impact. listened to some "weightlifting talk" to provide a little bit of entertainment. body felt good.
------------------------------------------------
30:00 AD @ Z1.
kept the pace between 163 and 180 watts for the most part. went above 180 at random moments quite a bit and below 163 a few times. felt good to get the body moving at a steady pace without any impact. listened to some "weightlifting talk" to provide a little bit of entertainment. body felt good.
Sunday, November 3, 2013
SUNDAY november 3rd, 2013
workout time- 12:00pm
-------------------------------------
35:00 run
-------------------------------------
35:00 run
went out on 24th avenue, down to 9th street, turned right and went up to 28th avenue, turned right and went over to last street before the dead end. took a right and headed out to 23rd ave. took a right there, going down to just before the overpass and took a left on the bike path. took the path down to 16th avenue and took a right, went down to 9th street and took a right. took 9th street up until 28th avenue, took a right and went all the way across the overpass and took a right on the bike path. took the path down to 23rd avenue and took a right. ran :10 on 23rd avenue and the time was up. somewhere between 4.5 and 5 miles. no idea. walked 5:00 to cool down.
SATURDAY november 2nd, 2013
workout time- 11:30am
------------------------------------------
6:00 row (2:00 @ Z1, 2:00 @ Z2, 2:00 @ Z1)
olympic lifting warm up
hit some leg swings, squat holds, then snatch reps w/ the barbell, 95# and 115# before starting the complex.
------------------------------------------------------------------------------------------------------------
SNATCH complex (5x1) rest 1:30
(pull + lo-hang + lo-hang + full)
145, 165, 185, 200, 210 (http://www.youtube.com/watch?v=hiiuNHa8QdA)
focusing on technique and positions rather than for weight on these complexes. felt good on these. continuing to try to lock down the snatch technique over multiple reps put together.
------------------------------------------------------------------------------------------------------------
CLEAN and JERK complex (5x1) rest 1:30
(full + power jerk + lo-hang + power jerk + hi-hang + power jerk)
185, 205, 215, 225, 240 (http://www.youtube.com/watch?v=jdDTJ2glafQ)
a nice little complex here that worked the clean and jerk positions + some strength endurance. was written as "jerk" but due to the groin injury from just prior to the Granite Games, keeping it to power/push jerks for right now. felt solid here and could have gone heavier, but wasn't looking for a max on this.
------------------------------------------------------------------------------------------------------------
2:00 air dyne
53 cals: was a hard pace but not all out. could not afford to do a complete max 2:00 worth with the conditioning and another 2:00 ahead.
--2:00 rest--
21-15-9
alternating pistols
alternating db snatch 70#
handstand push ups (REGIONAL standard)
6:43: this was a good burner to have between the air dyne go's. fell off the wall on rep #1 of sets 1 and 3 on the handstand push ups. no idea why. pistols a little slow, but everything felt pretty solid. shoulders were feeling it from the INTERVAL work from yesterday.
--2:00 rest--
2:00 air dyne
48 cals: this was brutal. last :45 was a battle. was hurting pretty badly on that last part. mental battle.
http://www.youtube.com/watch?v=NEz9pRwK1So
------------------------------------------
6:00 row (2:00 @ Z1, 2:00 @ Z2, 2:00 @ Z1)
olympic lifting warm up
hit some leg swings, squat holds, then snatch reps w/ the barbell, 95# and 115# before starting the complex.
------------------------------------------------------------------------------------------------------------
SNATCH complex (5x1) rest 1:30
(pull + lo-hang + lo-hang + full)
145, 165, 185, 200, 210 (http://www.youtube.com/watch?v=hiiuNHa8QdA)
focusing on technique and positions rather than for weight on these complexes. felt good on these. continuing to try to lock down the snatch technique over multiple reps put together.
------------------------------------------------------------------------------------------------------------
CLEAN and JERK complex (5x1) rest 1:30
(full + power jerk + lo-hang + power jerk + hi-hang + power jerk)
185, 205, 215, 225, 240 (http://www.youtube.com/watch?v=jdDTJ2glafQ)
a nice little complex here that worked the clean and jerk positions + some strength endurance. was written as "jerk" but due to the groin injury from just prior to the Granite Games, keeping it to power/push jerks for right now. felt solid here and could have gone heavier, but wasn't looking for a max on this.
------------------------------------------------------------------------------------------------------------
2:00 air dyne
53 cals: was a hard pace but not all out. could not afford to do a complete max 2:00 worth with the conditioning and another 2:00 ahead.
--2:00 rest--
21-15-9
alternating pistols
alternating db snatch 70#
handstand push ups (REGIONAL standard)
6:43: this was a good burner to have between the air dyne go's. fell off the wall on rep #1 of sets 1 and 3 on the handstand push ups. no idea why. pistols a little slow, but everything felt pretty solid. shoulders were feeling it from the INTERVAL work from yesterday.
--2:00 rest--
2:00 air dyne
48 cals: this was brutal. last :45 was a battle. was hurting pretty badly on that last part. mental battle.
http://www.youtube.com/watch?v=NEz9pRwK1So
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