@ 5:30am
10 x 10 calorie airdyne @ 75-85%
250m row @ z1
(no rest between AD and row, 1:00 rest between sets)
completed. the airdyne go's were between :31 and :35, while the rows were kept between 1:01.50 and 1:05.00. good workout to loosen everything up and get the lungs firing a little bit. see how it helps me for tomorrow.
Friday, January 31, 2014
Thursday January 30th, 2014
@ 5:30am
a) 5:00 row @ z1
b) 5x50 calorie airdyne @ 90% (walk rest 2:00)
2:15, 2:12, 2:13, 2:11, 2:11. kept the watts between 305 and 327 the entire way. stayed fairly consistent through these. the quads were definitely feeling it throughout. felt good on each set, wasn't hitting a redline on any of the sets.
c) 5:00 row @ cool down pace.
@ 4:15pm
a) 3 rounds (not for time)
1) 10 deficit (2") handstand push ups
2) 10 ghd sit ups
3) 10 alternating weighted pistols 35#
completed.
b) 3x8 back squats (same weights as last week) (rest 1:30)
305, 325, 340. legs felt tired today. the last few reps at 340 were pretty challenging. still was able to hit all reps with just slight pause at the top, but didn't feel as strong here as last week.
c) 3x1 back squats (85-95%) (rest 1:30)
395, 415, 435 (f). first time I have missed a back squat at these percentages in a while. legs and body felt decently worn down for the session today. hit the bottom and didn't catch the bounce at all.
d) 3 rounds
10 ground to overhead 185#
20 ghd sit ups
7:52. all singles on the ground to overheads then tried to keep a consistent pace throughout the ghd sit ups.
-then, after NO REST-
21-15-9
handstand push ups
overhead squats 115#
13:43 (5:51 including transition for part 1 to part 2). took about a :30 break before starting this 2nd portion. shoulders and legs were pretty fatigued by this point. just tried to keep moving at a consistent pace, took too much rest between the first set of hspu and ohs though.
a) 5:00 row @ z1
b) 5x50 calorie airdyne @ 90% (walk rest 2:00)
2:15, 2:12, 2:13, 2:11, 2:11. kept the watts between 305 and 327 the entire way. stayed fairly consistent through these. the quads were definitely feeling it throughout. felt good on each set, wasn't hitting a redline on any of the sets.
c) 5:00 row @ cool down pace.
@ 4:15pm
a) 3 rounds (not for time)
1) 10 deficit (2") handstand push ups
2) 10 ghd sit ups
3) 10 alternating weighted pistols 35#
completed.
b) 3x8 back squats (same weights as last week) (rest 1:30)
305, 325, 340. legs felt tired today. the last few reps at 340 were pretty challenging. still was able to hit all reps with just slight pause at the top, but didn't feel as strong here as last week.
c) 3x1 back squats (85-95%) (rest 1:30)
395, 415, 435 (f). first time I have missed a back squat at these percentages in a while. legs and body felt decently worn down for the session today. hit the bottom and didn't catch the bounce at all.
d) 3 rounds
10 ground to overhead 185#
20 ghd sit ups
7:52. all singles on the ground to overheads then tried to keep a consistent pace throughout the ghd sit ups.
-then, after NO REST-
21-15-9
handstand push ups
overhead squats 115#
13:43 (5:51 including transition for part 1 to part 2). took about a :30 break before starting this 2nd portion. shoulders and legs were pretty fatigued by this point. just tried to keep moving at a consistent pace, took too much rest between the first set of hspu and ohs though.
Thursday, January 30, 2014
Wednesday January 29th, 2014
@ 4:00pm
a) 3 rounds (not for time)
1) 10 db push press 40#
2) 10 ring dips
3) 10 hip extensions
completed.
b) 10:00 to work to a heavy push jerk (from rack)
135x3, 185, 235, 255, 270, 285, 300. I think this is a push jerk PR. felt pretty quick on it today. felt like I could have gone pretty heavy on this today and hit a big PR, but was out of time.
c) 12:00 amrap
1) 15 box jumps 24"
2) 12 chest to bar pull ups
3) 9 deadlifts 185#
7 rounds + 6 box jumps. broke the chest to bars into 5/4/3 for the most part, then 8/4 for the last set.
-3:00 break-
8:00 amrap
1) 12 box jumps 24"
2) 9 chest to bar pull ups
3) 6 deadlifts 205#
6 rounds. was pretty consistent through this. broke the chest to bars into 6/3 and then 5/4 quite a bit.
-2:00 break-
4:00 amrap
1) 9 box jumps 24"
2) 6 chest to bar pull ups
3) 3 deadlifts 225#
3 rounds + 2 deadlifts. hand tore to start out the final round of chest to bars, which took about 7-8 seconds to take care of, cost me finishing out 4 rounds.
a) 3 rounds (not for time)
1) 10 db push press 40#
2) 10 ring dips
3) 10 hip extensions
completed.
b) 10:00 to work to a heavy push jerk (from rack)
135x3, 185, 235, 255, 270, 285, 300. I think this is a push jerk PR. felt pretty quick on it today. felt like I could have gone pretty heavy on this today and hit a big PR, but was out of time.
c) 12:00 amrap
1) 15 box jumps 24"
2) 12 chest to bar pull ups
3) 9 deadlifts 185#
7 rounds + 6 box jumps. broke the chest to bars into 5/4/3 for the most part, then 8/4 for the last set.
-3:00 break-
8:00 amrap
1) 12 box jumps 24"
2) 9 chest to bar pull ups
3) 6 deadlifts 205#
6 rounds. was pretty consistent through this. broke the chest to bars into 6/3 and then 5/4 quite a bit.
-2:00 break-
4:00 amrap
1) 9 box jumps 24"
2) 6 chest to bar pull ups
3) 3 deadlifts 225#
3 rounds + 2 deadlifts. hand tore to start out the final round of chest to bars, which took about 7-8 seconds to take care of, cost me finishing out 4 rounds.
Wednesday, January 29, 2014
Tuesday January 28th, 2014
@ 5:40am
a) 5:00 airdyne @ z1
b) 5 x 1000m row (walk rest 2:00)
paces- 3:47, 3:42, 3:37, 3:32, 3:27
times- 3:44.60, 3:39.00, 3:34.60, 3:29.60, 3:23.30.
c) 5:00 airdyne @ cool down pace
good morning session. was slow getting out of bed this morning, definitely wanted to sleep in. all the intervals were a little faster than the paces, but was feeling great on them. legs were still sore this morning, so had to get them going. used the airdyne @ z1 to get the body working before the intervals and then used the airdyne @ cool down pace to flush the legs out a little after.
@ 4:00pm
a) emotm x 10:00
20 double unders + 2 tNg snatch @ 85% of 2rm
completed @ 200#. other than missing my very first rep of the very first set, all the other reps felt solid. maybe needed to warm up my snatch a little bit more. got a solid warm up overall though, shook everything out well.
5:00 break
b) 10:00 amrap
50 wall ball (buy-in)
then, amrap:
12 toes to bar
9 burpees to 6"
6 power snatch 115#
4 rounds + 5 toes to bar (finished round 5 after the double unders/power cleans). went unbroken on the wall balls, then stayed consistent throughout the amrap. hit singles on the power snatches, trying to keep it consistent, but I think I could have hit big sets and been fine as well. split the toes to bar into 7/5, with a short rest between sets. did a solid job of going from snatches straight to the toes to bar.
5:00 break
c) emotm x 10:00
20 double unders + 2 tNg power cleans @ 80% of 2rm
completed @ 250#. had no problem hitting all the reps, but body was definitely fatigued from the first 2 portions. was good work to move a heavy barbell after a conditioning + mixed with an exercise that will get the heart rate up a bit.
a) 5:00 airdyne @ z1
b) 5 x 1000m row (walk rest 2:00)
paces- 3:47, 3:42, 3:37, 3:32, 3:27
times- 3:44.60, 3:39.00, 3:34.60, 3:29.60, 3:23.30.
c) 5:00 airdyne @ cool down pace
good morning session. was slow getting out of bed this morning, definitely wanted to sleep in. all the intervals were a little faster than the paces, but was feeling great on them. legs were still sore this morning, so had to get them going. used the airdyne @ z1 to get the body working before the intervals and then used the airdyne @ cool down pace to flush the legs out a little after.
@ 4:00pm
a) emotm x 10:00
20 double unders + 2 tNg snatch @ 85% of 2rm
completed @ 200#. other than missing my very first rep of the very first set, all the other reps felt solid. maybe needed to warm up my snatch a little bit more. got a solid warm up overall though, shook everything out well.
5:00 break
b) 10:00 amrap
50 wall ball (buy-in)
then, amrap:
12 toes to bar
9 burpees to 6"
6 power snatch 115#
4 rounds + 5 toes to bar (finished round 5 after the double unders/power cleans). went unbroken on the wall balls, then stayed consistent throughout the amrap. hit singles on the power snatches, trying to keep it consistent, but I think I could have hit big sets and been fine as well. split the toes to bar into 7/5, with a short rest between sets. did a solid job of going from snatches straight to the toes to bar.
5:00 break
c) emotm x 10:00
20 double unders + 2 tNg power cleans @ 80% of 2rm
completed @ 250#. had no problem hitting all the reps, but body was definitely fatigued from the first 2 portions. was good work to move a heavy barbell after a conditioning + mixed with an exercise that will get the heart rate up a bit.
Monday, January 27, 2014
Sunday January 26th, 2014
@ 7:45am
3 rounds (not for time)
1) 30 double unders
2) 10m handstand walk
3) 10 goblet squats 50#/60#/60#
completed. unbroken on each handstand walk set. for the last set, put a pair of 35# bumpers in the middle as an obstacle to have to go over. set a little different challenge for it.
EMOTM x 20:00
odd) 12 box jumps 24"
even) 6 power cleans 155#
(focus on speed and efficiency of each movement)
completed. these went went. wanted to get the body moving and work on movement efficiency and speed today. the work load at the competition wasn't terribly high, but was a long day and left the body a little drained and stiff. was able to figure out the best way for me to maximize my speed on the box jumps.
3 rounds (not for time)
1) 30 double unders
2) 10m handstand walk
3) 10 goblet squats 50#/60#/60#
completed. unbroken on each handstand walk set. for the last set, put a pair of 35# bumpers in the middle as an obstacle to have to go over. set a little different challenge for it.
EMOTM x 20:00
odd) 12 box jumps 24"
even) 6 power cleans 155#
(focus on speed and efficiency of each movement)
completed. these went went. wanted to get the body moving and work on movement efficiency and speed today. the work load at the competition wasn't terribly high, but was a long day and left the body a little drained and stiff. was able to figure out the best way for me to maximize my speed on the box jumps.
Saturday January 25th, 2014
Icebreather Partners Competition in Springfield, IL (with Danny)
workout #1 (12:00 amrap)
30 calorie row
30 thrusters 95#
30 calorie row
30 thrusters 135#
30 calorie row
30 thrusters 155#
30 calorie row
amrap thrusters 185#
we made it through 42 thrusters @ 185#. I rowed 1, 2 and 4. hit 10 thrusters @ 95#, 12 thrusters @ 135#, 15 thrusters @ 155# and 23-24 thrusters @ 185#.
workout #2
5:00 to find max snatch (1 bar for each team)
--1:00 break--
10:00 amrap "Mary" (partners alternating rounds)
--no break--
2:00 amrap snatches 135#
snatched 205#, 225#, 245#, and then 265# (no misses). we made it through 11 rounds + 10 pistols on Mary (5 rounds + 10 pistols for me) and then 40 snatches @ 135# (I performed 21 of them).
workout #3
30 partner hopping burpees (partner holds plank)
60 toes to bar
90 wall balls 30# (alternate each rep with partner)
60 hang cleans 165#
30 partner hopping burpees
9:10. I hit 10 burpees, 30 (3x10) toes to bar, then we hit the wall balls unbroken, then I hit 35 (15, 10, 10) hang cleans then 15 burpees.
overall, we won the competition. took a 1st, 1st, 2nd and 1st. good, fun day. some tough workouts, a good amount of work involved.
workout #1 (12:00 amrap)
30 calorie row
30 thrusters 95#
30 calorie row
30 thrusters 135#
30 calorie row
30 thrusters 155#
30 calorie row
amrap thrusters 185#
we made it through 42 thrusters @ 185#. I rowed 1, 2 and 4. hit 10 thrusters @ 95#, 12 thrusters @ 135#, 15 thrusters @ 155# and 23-24 thrusters @ 185#.
workout #2
5:00 to find max snatch (1 bar for each team)
--1:00 break--
10:00 amrap "Mary" (partners alternating rounds)
--no break--
2:00 amrap snatches 135#
snatched 205#, 225#, 245#, and then 265# (no misses). we made it through 11 rounds + 10 pistols on Mary (5 rounds + 10 pistols for me) and then 40 snatches @ 135# (I performed 21 of them).
workout #3
30 partner hopping burpees (partner holds plank)
60 toes to bar
90 wall balls 30# (alternate each rep with partner)
60 hang cleans 165#
30 partner hopping burpees
9:10. I hit 10 burpees, 30 (3x10) toes to bar, then we hit the wall balls unbroken, then I hit 35 (15, 10, 10) hang cleans then 15 burpees.
overall, we won the competition. took a 1st, 1st, 2nd and 1st. good, fun day. some tough workouts, a good amount of work involved.
Friday January 24th, 2014
@ 5:30am
10 rounds
AD 15 calories @ z1
row 250m @ z1
(only rest is the time it takes to transition from one to the next)
completed. good active recovery. body was tired this morning, had to get it going and wake it up. the airdyne was between 180 and 204 watts. the rows started out around 2:09 and then worked them down to 2:03-2:04.
10 rounds
AD 15 calories @ z1
row 250m @ z1
(only rest is the time it takes to transition from one to the next)
completed. good active recovery. body was tired this morning, had to get it going and wake it up. the airdyne was between 180 and 204 watts. the rows started out around 2:09 and then worked them down to 2:03-2:04.
Thursday, January 23, 2014
Thursday January 23rd, 2014
@ 5:30am
airdyne 30 calories x 10 sets @ 90-95% (walk rest 2:00)
1:17, 1:15, 1:15, 1:14, 1:13, 1:13, 1:13, 1:13, 1:11, 1:12. this was a pretty tough workout. tried to stay consistent throughout all of them. was keeping it between 356 and 379 watts for the intervals. legs were getting toasty towards the end here, but was able to maintain pace without too much problem.
@ 4:00pm
a) 3 rounds (not for time)
1) 10 chest to bar pull ups
2) 10 hip extensions
3) 10 kb ohs 53# (5 each arm)
completed. good warm up here. shoulders and lats were a little tight, loosened those up while also getting the core and legs firing a little bit.
b) 3x8 back squats (add 10# per set from previous 2 weeks) (rest 1:30)
305, 325, 340. felt good on these. quick sets. not much of a pause at all at the top of each rep.
c) 3x1 back squats (85-95%) (rest 1:30)
395, 415, 435. felt strong. getting real comfortable hitting these weights each week, even after the sets of 8. may move up the weight on these in the next few weeks.
d) perform with a 30:00 running clock
00:00-10:00
3 rounds- 20 deadlifts 185# + 10 toes to bar
3:00. this was a grip burn. went UB on each exercise. the only thing I could have done to make it faster would be immediate transitions from one exercise to the next.
10:00-20:00
5:00 amrap- 30 double unders + 10 alternating db snatch 70#
5 rounds + 1 double under. consistent pace on this. was able to pick it up a little bit the last 2 rounds. need to continue to work on keeping a pace over the course of an amrap that allows for me to pick it up the last 2-3 minutes of the workout.
20:00-30:00
3 rounds- 20 overhead squats 95# + 10 burpees to 6".
4:25. this was a burner. legs were toasted by the last round of this. went ub on the overhead squats and kept a solid pace on the burpees through 2 rounds then sped through them pretty quickly on the last round. definitely a tough go after going through the first 2. good overall day.
airdyne 30 calories x 10 sets @ 90-95% (walk rest 2:00)
1:17, 1:15, 1:15, 1:14, 1:13, 1:13, 1:13, 1:13, 1:11, 1:12. this was a pretty tough workout. tried to stay consistent throughout all of them. was keeping it between 356 and 379 watts for the intervals. legs were getting toasty towards the end here, but was able to maintain pace without too much problem.
@ 4:00pm
a) 3 rounds (not for time)
1) 10 chest to bar pull ups
2) 10 hip extensions
3) 10 kb ohs 53# (5 each arm)
completed. good warm up here. shoulders and lats were a little tight, loosened those up while also getting the core and legs firing a little bit.
b) 3x8 back squats (add 10# per set from previous 2 weeks) (rest 1:30)
305, 325, 340. felt good on these. quick sets. not much of a pause at all at the top of each rep.
c) 3x1 back squats (85-95%) (rest 1:30)
395, 415, 435. felt strong. getting real comfortable hitting these weights each week, even after the sets of 8. may move up the weight on these in the next few weeks.
d) perform with a 30:00 running clock
00:00-10:00
3 rounds- 20 deadlifts 185# + 10 toes to bar
3:00. this was a grip burn. went UB on each exercise. the only thing I could have done to make it faster would be immediate transitions from one exercise to the next.
10:00-20:00
5:00 amrap- 30 double unders + 10 alternating db snatch 70#
5 rounds + 1 double under. consistent pace on this. was able to pick it up a little bit the last 2 rounds. need to continue to work on keeping a pace over the course of an amrap that allows for me to pick it up the last 2-3 minutes of the workout.
20:00-30:00
3 rounds- 20 overhead squats 95# + 10 burpees to 6".
4:25. this was a burner. legs were toasted by the last round of this. went ub on the overhead squats and kept a solid pace on the burpees through 2 rounds then sped through them pretty quickly on the last round. definitely a tough go after going through the first 2. good overall day.
Wednesday January 22nd, 2014
@ 5:30pm
a) 3 rounds (not for time)
1) 10 toes to bar
2) 10 alternating pistols
3) 10 db push press 40#
completed. messed around with holding my opposite toe/foot at the bottom of each pistol and focused on staying on my heels with the pistols.
b) 10:00 to work to a heavy (not maximal) squat clean thruster
95, 145, 185, 205, 235, 255, 270, 270. these all felt good. the 2nd rep @ 270 was better than the first as the drive into the press was linked together better. was going to go up to 280 but did not want to close in on a 1RM during this. landed in the bottom of the clean with my fingers and thumb on the same (back) side of the bar.
c) 4:00 amrap, 2:00 break, 6:00 amrap, 2:00 break, complete
500m row
10 power clean 155#
20 handstand push ups
30 ghd sit ups
40 kb swings 53#
50 wall balls 20#
1) 16 ghd sit ups, 2) 15 kb swings, 3) 10:05. the slowest part on this was the ghd sit ups for sure. the rows did a nice job of burning the legs up a bit prior to the other work. wanted under 10:00 for the last portion, but at wall ball #30, the ball hit the rafters on the way down and bounced away from me. otherwise, the time would have been under 10. good day of work though. need to continue to focus on my overall conditioning in preparation for the open.
a) 3 rounds (not for time)
1) 10 toes to bar
2) 10 alternating pistols
3) 10 db push press 40#
completed. messed around with holding my opposite toe/foot at the bottom of each pistol and focused on staying on my heels with the pistols.
b) 10:00 to work to a heavy (not maximal) squat clean thruster
95, 145, 185, 205, 235, 255, 270, 270. these all felt good. the 2nd rep @ 270 was better than the first as the drive into the press was linked together better. was going to go up to 280 but did not want to close in on a 1RM during this. landed in the bottom of the clean with my fingers and thumb on the same (back) side of the bar.
c) 4:00 amrap, 2:00 break, 6:00 amrap, 2:00 break, complete
500m row
10 power clean 155#
20 handstand push ups
30 ghd sit ups
40 kb swings 53#
50 wall balls 20#
1) 16 ghd sit ups, 2) 15 kb swings, 3) 10:05. the slowest part on this was the ghd sit ups for sure. the rows did a nice job of burning the legs up a bit prior to the other work. wanted under 10:00 for the last portion, but at wall ball #30, the ball hit the rafters on the way down and bounced away from me. otherwise, the time would have been under 10. good day of work though. need to continue to focus on my overall conditioning in preparation for the open.
Tuesday January 21st, 2014
@ 6:40am
5x1000m row (walk rest 2:00)
pace- 1) 3:47.00, 2) 3:42.00, 3) 3:37.00, 4) 3:32.00, 5) 3:27.00
times- 1) 3:45.50, 2) 3:40.60, 3) 3:35.80, 4) 3:30.80, 5) 3:26.10
these went well. the last row was the only one I thought was at a tough pace. no problem with making any of the paces. felt good after.
@ 4:45pm
*if you fail to complete the reps within the minute, finish the round then rest the remainder of the next minute*
a) EMOTM x 10:00
8 burpees to 6"
4 squat snatch 145#
made it through 5 full rounds, then finished the 6th round :27 late. had to rest the remainder of round 7, finished 8 and 9 within time, then only finished the 8 burpees within the 10th minute.
(5:00 BREAK)
b) EMOTM x 10:00
12 box jumps 24"
6 shoulder to overhead 135#
all 10 sets completed within the minute. this one went well, was finishing the rounds in :29-:31. was moving quick here, especially on the shoulder to overheads.
(5:00 BREAK)
c) EMOTM x 10:00
8 thrusters 100#
8 chest to bar pull ups
finished the first 7 rounds within the minute, then finished the 8th round :12 late, had to rest minute 9, then completed minute 10. really wanted all 10 sets here, but just didn't happen.
overall, great work to help get ready for the open. it was about staying in it mentally while doing the same stuff over and over again. wish I could have done better with the 1st and 3rd parts, but always room to improve. was definitely feeling the rowing in my legs during this workout.
5x1000m row (walk rest 2:00)
pace- 1) 3:47.00, 2) 3:42.00, 3) 3:37.00, 4) 3:32.00, 5) 3:27.00
times- 1) 3:45.50, 2) 3:40.60, 3) 3:35.80, 4) 3:30.80, 5) 3:26.10
these went well. the last row was the only one I thought was at a tough pace. no problem with making any of the paces. felt good after.
@ 4:45pm
*if you fail to complete the reps within the minute, finish the round then rest the remainder of the next minute*
a) EMOTM x 10:00
8 burpees to 6"
4 squat snatch 145#
made it through 5 full rounds, then finished the 6th round :27 late. had to rest the remainder of round 7, finished 8 and 9 within time, then only finished the 8 burpees within the 10th minute.
(5:00 BREAK)
b) EMOTM x 10:00
12 box jumps 24"
6 shoulder to overhead 135#
all 10 sets completed within the minute. this one went well, was finishing the rounds in :29-:31. was moving quick here, especially on the shoulder to overheads.
(5:00 BREAK)
c) EMOTM x 10:00
8 thrusters 100#
8 chest to bar pull ups
finished the first 7 rounds within the minute, then finished the 8th round :12 late, had to rest minute 9, then completed minute 10. really wanted all 10 sets here, but just didn't happen.
overall, great work to help get ready for the open. it was about staying in it mentally while doing the same stuff over and over again. wish I could have done better with the 1st and 3rd parts, but always room to improve. was definitely feeling the rowing in my legs during this workout.
Sunday, January 19, 2014
Sunday January 19th, 2014
@ 10:15am
row 40:00 for meters (attempt to beat last week's score)
10,538m (1:53.80/500m). this beats last week's score (10,467m-1:54.60/500m) so I am happy with it. feeling a little bit of a cold right now, and the legs were feeling the pistols from yesterday. was a mental battle just to stay in it from about 5 minutes in and onward. being on there for so long definitely gets to you more mentally than physically, so its about finding some sort of game with yourself to get you through it.
Saturday January 18th, 2014
@ 10:00am
a) 3x10 squat snatch 135# (rest 1:00) (focus on bar speed and efficiency)
:31, :30, :31. all unbroken. technique felt good and speed under the bar was solid. have definitely improved on my technique and efficiency with the barbell with lower weight, higher rep cycling.
(5:00 break)
b) 3x10 power clean and jerk 155# (rest 1:00) (focus on bar speed and efficiency)
:30, :29, :31. all unbroken. grip definitely started to come into play on sets 2 and 3 here. figured out the best way to reestablish my hook grip coming down from the jerk portion, which will increase my speed and efficiency cycling through the reps here.
c) row 2500m @ z1
completed. just tried to flush the legs out.
@ 5:00pm
a) 15:00 amrap
15 alternating pistols
12 shoulder to overhead 115#
9 chest to bar pull ups
9 rounds + 15 alternating pistols (finished out round 10 in 15:37). lots of pistols here. kept a consistent pace on the shoulder to overhead (all ub) and chest to bars (all ub) with a consistent amount of break between each set. pistols slowed down about midway through, which led to my rounds slowing down.
b) 10:00 rowing @ cool down pace (low stroke rate)
completed. slowed down the heart rate and flushed the legs out a bit after all the pistols performed in part a.
a) 3x10 squat snatch 135# (rest 1:00) (focus on bar speed and efficiency)
:31, :30, :31. all unbroken. technique felt good and speed under the bar was solid. have definitely improved on my technique and efficiency with the barbell with lower weight, higher rep cycling.
(5:00 break)
b) 3x10 power clean and jerk 155# (rest 1:00) (focus on bar speed and efficiency)
:30, :29, :31. all unbroken. grip definitely started to come into play on sets 2 and 3 here. figured out the best way to reestablish my hook grip coming down from the jerk portion, which will increase my speed and efficiency cycling through the reps here.
c) row 2500m @ z1
completed. just tried to flush the legs out.
@ 5:00pm
a) 15:00 amrap
15 alternating pistols
12 shoulder to overhead 115#
9 chest to bar pull ups
9 rounds + 15 alternating pistols (finished out round 10 in 15:37). lots of pistols here. kept a consistent pace on the shoulder to overhead (all ub) and chest to bars (all ub) with a consistent amount of break between each set. pistols slowed down about midway through, which led to my rounds slowing down.
b) 10:00 rowing @ cool down pace (low stroke rate)
completed. slowed down the heart rate and flushed the legs out a bit after all the pistols performed in part a.
Saturday, January 18, 2014
Friday January 17th, 2014
@ 10:00am
airdyne 20 calories x 10 sets (walk rest 2:00)
:49, :46, :45, :41, :41, :40, :38, :37, :36, :31. started off a little slower than I should have. had the watts just over 400 for the first few sets, then in the higher 400s/low 500s for the next 4-5 sets then over 600 for the last set. should have kept it around 500 for all of the sets. learned throughout the workout how long it would take, and will help in the future with workouts like this. helped practice the short bursts, as the rests made sure you were fully recovered by the next time on the airdyne.
airdyne 20 calories x 10 sets (walk rest 2:00)
:49, :46, :45, :41, :41, :40, :38, :37, :36, :31. started off a little slower than I should have. had the watts just over 400 for the first few sets, then in the higher 400s/low 500s for the next 4-5 sets then over 600 for the last set. should have kept it around 500 for all of the sets. learned throughout the workout how long it would take, and will help in the future with workouts like this. helped practice the short bursts, as the rests made sure you were fully recovered by the next time on the airdyne.
Thursday January 16th, 2014
@ 4:15pm
a) EMOTM x 5 sets- row 200m
completed. kept the rows between 1:45 and 1:55 pace. should have started out a bit slower and built it. this was just used to get the legs and lungs firing a bit.
b) 3x8 back squats (same weight as last week) (rest 1:30)
295, 315, 330. felt strong. legs were a little tired, but hit these sets comfortably.
c) 3x1 back squats (80-90%) (rest 1:30)
375, 395, 415. again, felt strong. no problems with these weights.
d) 12:00 amrap
12 wall balls 25#
9 ring dips
6 burpee box jumps 24"
6 rounds + 7 ring dips. tough go. shoulders and legs were a little tired from previous days, but tried to keep pushing through. need to continue to focus on pushing through the middle rounds of these amraps, that is where I fall off a bit. finished out the 7th round after the clock went off.
a) EMOTM x 5 sets- row 200m
completed. kept the rows between 1:45 and 1:55 pace. should have started out a bit slower and built it. this was just used to get the legs and lungs firing a bit.
b) 3x8 back squats (same weight as last week) (rest 1:30)
295, 315, 330. felt strong. legs were a little tired, but hit these sets comfortably.
c) 3x1 back squats (80-90%) (rest 1:30)
375, 395, 415. again, felt strong. no problems with these weights.
d) 12:00 amrap
12 wall balls 25#
9 ring dips
6 burpee box jumps 24"
6 rounds + 7 ring dips. tough go. shoulders and legs were a little tired from previous days, but tried to keep pushing through. need to continue to focus on pushing through the middle rounds of these amraps, that is where I fall off a bit. finished out the 7th round after the clock went off.
Thursday, January 16, 2014
Wednesday January 15th, 2014
@ 8:45pm
a) airdyne :50 @ z1 + :10 hard x 5 sets
good warm up for the lungs and legs. gradually picked up the speed on the hard portions to an all out on the last set. the z1 portions were pretty consistent throughout the 5 minutes.
b) 3 rounds
15 overhead squats 135#
15 toes to bar
3:52. this felt strong. overhead squats were solid and quick (unbroken) then toes to bar were ub/8-4-3/5-5-5. need to keep working at being able to going hard out of the gate on short workouts and keep it throughout the remainder of it.
(5:00 break)
c) 3 rounds
10 man makers 40#
25 box jumps 24"
10:56 (round 1- 3:13, round 2- 4:11, round 3- 3:32). this conditioning was brutal. not much of a break between the 2 parts, as I wanted to make this one physical and big time mental. just kept moving on the man makers, with the movement getting real slow at times. the box jumps all had a brief pause at the top to catch breath, except for the last round where I was able to just go with no man makers left.
a) airdyne :50 @ z1 + :10 hard x 5 sets
good warm up for the lungs and legs. gradually picked up the speed on the hard portions to an all out on the last set. the z1 portions were pretty consistent throughout the 5 minutes.
b) 3 rounds
15 overhead squats 135#
15 toes to bar
3:52. this felt strong. overhead squats were solid and quick (unbroken) then toes to bar were ub/8-4-3/5-5-5. need to keep working at being able to going hard out of the gate on short workouts and keep it throughout the remainder of it.
(5:00 break)
c) 3 rounds
10 man makers 40#
25 box jumps 24"
10:56 (round 1- 3:13, round 2- 4:11, round 3- 3:32). this conditioning was brutal. not much of a break between the 2 parts, as I wanted to make this one physical and big time mental. just kept moving on the man makers, with the movement getting real slow at times. the box jumps all had a brief pause at the top to catch breath, except for the last round where I was able to just go with no man makers left.
Wednesday, January 15, 2014
Tuesday January 14th, 2014
@ 5:45am
row 500m x 10 sets (walk rest 2:00)
@ 1:50, 1:49, 1:48, 1:47, 1:46, 1:45, 1:44, 1:44, 1:43, 1:43.
1:49.60, 1:48.30, 1:47.40, 1:46.40, 1:45.50, 1:44.40, 1:43.60, 1:43.20, 1:42.00, 1:41.60. lighter volume week here. starting it out by adding :05 to each interval from previous weeks. still had the lungs and legs firing, but not to the extent as this usually does. focused on rowing technique and efficiency, and keeping a breathing pattern through each pull. the workout got the body up and moving after a long day yesterday.
@ 4:45 pm
a) :30 on + :30 off x 4 sets (warm up)
(1st set 65%, 2nd set 75%, 3rd set 85%, 4th set 95-100%)
ball slams 30#- 11, 13, 14, 17
burpees to 6"- 9, 10, 11, 12
alternating db snatch 70#- 8, 10, 11, 13
this served as a great warm up. got the lungs going and warm up each part of the body needed for the workout.
b) emotm 3 tNg power snatch (10 sets)
(start @ 95# and up 10# each set- focus on speed and efficiency)
95, 105, 115, 125, 135, 145, 155, 165, 175, 185. barbell moved well on these. was focusing on the technique and speed of the reps. bar was reaching the hip well and I was catching in a proper position.
c) 10-8-6-4-2 alternating db snatch 100#
(30 double unders after each round)
4:37. this was a good burn. db snatches were done in the garage while double unders were done outside. missed once on double unders after 2 reps on set #1. lungs were feeling it after this one. good and quick.
row 500m x 10 sets (walk rest 2:00)
@ 1:50, 1:49, 1:48, 1:47, 1:46, 1:45, 1:44, 1:44, 1:43, 1:43.
1:49.60, 1:48.30, 1:47.40, 1:46.40, 1:45.50, 1:44.40, 1:43.60, 1:43.20, 1:42.00, 1:41.60. lighter volume week here. starting it out by adding :05 to each interval from previous weeks. still had the lungs and legs firing, but not to the extent as this usually does. focused on rowing technique and efficiency, and keeping a breathing pattern through each pull. the workout got the body up and moving after a long day yesterday.
@ 4:45 pm
a) :30 on + :30 off x 4 sets (warm up)
(1st set 65%, 2nd set 75%, 3rd set 85%, 4th set 95-100%)
ball slams 30#- 11, 13, 14, 17
burpees to 6"- 9, 10, 11, 12
alternating db snatch 70#- 8, 10, 11, 13
this served as a great warm up. got the lungs going and warm up each part of the body needed for the workout.
b) emotm 3 tNg power snatch (10 sets)
(start @ 95# and up 10# each set- focus on speed and efficiency)
95, 105, 115, 125, 135, 145, 155, 165, 175, 185. barbell moved well on these. was focusing on the technique and speed of the reps. bar was reaching the hip well and I was catching in a proper position.
c) 10-8-6-4-2 alternating db snatch 100#
(30 double unders after each round)
4:37. this was a good burn. db snatches were done in the garage while double unders were done outside. missed once on double unders after 2 reps on set #1. lungs were feeling it after this one. good and quick.
Tuesday, January 14, 2014
Monday January 13th, 2014
complete rest day
had school then parent/teacher conferences all night. was gone from 7:00am until 9:45pm. worked out well that it was programmed as a rest day.
had school then parent/teacher conferences all night. was gone from 7:00am until 9:45pm. worked out well that it was programmed as a rest day.
Monday, January 13, 2014
Sunday January 12th, 2014
@ 9:45am
row 40:00 for meters (stay under 2:00/500m)
10,467m (1:54.60/500m). starting to get longer. the middle portion (30 minutes or so) is a large mental battle. keeping the stroke rate between 18 and 20 for the majority of the time. was pretty spent after this effort, was a good way to start off the day.
@ 3:15pm
a) emotm snatch x 12:00
1-4: 135x4
5-8: 175x2
9-12: 205x1 (every :30)
completed. felt smooth on these, technique felt good. the more I chain together reps with snatch, the better it is feeling.
b) 3 rounds
400m run
50 air squats
10 muscle ups
15:24. this was slow on the muscle up portions. the runs and squats were a pretty solid pace, but the muscle ups were the thing that held me back. lungs and legs felt good though.
row 40:00 for meters (stay under 2:00/500m)
10,467m (1:54.60/500m). starting to get longer. the middle portion (30 minutes or so) is a large mental battle. keeping the stroke rate between 18 and 20 for the majority of the time. was pretty spent after this effort, was a good way to start off the day.
@ 3:15pm
a) emotm snatch x 12:00
1-4: 135x4
5-8: 175x2
9-12: 205x1 (every :30)
completed. felt smooth on these, technique felt good. the more I chain together reps with snatch, the better it is feeling.
b) 3 rounds
400m run
50 air squats
10 muscle ups
15:24. this was slow on the muscle up portions. the runs and squats were a pretty solid pace, but the muscle ups were the thing that held me back. lungs and legs felt good though.
Saturday, January 11, 2014
Saturday January 11th, 2014
@ 10:00am
a) 3x8 back squats (heavy) (rest 1:30)
295, 315, 330. felt pretty strong here. not working up to close to a max, just wanted to get some heavy squats in over some higher reps.
b) 3x1 back squats (85-95%) (rest 1:30)
395, 415, 430. didn't struggle too much on any of these. 430 wasn't the fastest rep in the world but wasn't anywhere close to failing it (was a consistent stand up).
c) 30 power cleans 225#
3:30. went 6 ub right away, then all singles. tried to go quickly from rep 29 to rep 30, and my left foot slipped on a wet spot in the garage and I fell backwards (what happens when you let technique stumble just once!). got back up and hit the 30th rep. set me back :10-:11, but still :58 faster than when I did it in September.
@ 3:00pm
50 double unders
40 overhead squats (115#)
30 chest to bar pull ups
20 parallette handstand push ups (10" deficit)
10 man makers (40#)
12:10. had a good 4:00 warm up on the rower and airdyne, then hit some mobility before warming up the movements. solid workout. hit the double unders ub, 30/10 on the ohs to preserve the shoulders a bit, 3x10 on chest to bars (break between sets may have been a bit too long), then just randomness on the parallettes to try to get through the 20, then ub on man makers at a pretty quick pace. lungs and legs felt good, the handstand push ups were just real tough. overall, good day.
a) 3x8 back squats (heavy) (rest 1:30)
295, 315, 330. felt pretty strong here. not working up to close to a max, just wanted to get some heavy squats in over some higher reps.
b) 3x1 back squats (85-95%) (rest 1:30)
395, 415, 430. didn't struggle too much on any of these. 430 wasn't the fastest rep in the world but wasn't anywhere close to failing it (was a consistent stand up).
c) 30 power cleans 225#
3:30. went 6 ub right away, then all singles. tried to go quickly from rep 29 to rep 30, and my left foot slipped on a wet spot in the garage and I fell backwards (what happens when you let technique stumble just once!). got back up and hit the 30th rep. set me back :10-:11, but still :58 faster than when I did it in September.
@ 3:00pm
50 double unders
40 overhead squats (115#)
30 chest to bar pull ups
20 parallette handstand push ups (10" deficit)
10 man makers (40#)
12:10. had a good 4:00 warm up on the rower and airdyne, then hit some mobility before warming up the movements. solid workout. hit the double unders ub, 30/10 on the ohs to preserve the shoulders a bit, 3x10 on chest to bars (break between sets may have been a bit too long), then just randomness on the parallettes to try to get through the 20, then ub on man makers at a pretty quick pace. lungs and legs felt good, the handstand push ups were just real tough. overall, good day.
Friday, January 10, 2014
Friday January 10th, 2014
@ 5:30am
10 x 1:00 airdyne @ 85% + 300m row @ z1
(walk rest 1:00 between sets)
the workout took a total of 32:51. for the airdyne portions, sets 1-2 were done @ 285-295 watts, sets 3-4 were done @ 295-314 watts, then the rest of the sets (5-10) were done @ 314-340 watts. for the rowing, the first few sets were done @ 2:05-2:08, then the rest of the sets were 2:01-2:06. this workout was great. pushed the cardio on the airdyne, shook the legs out and controlled the breathing on the rows, then a walk rest to get ready for the next set. solid morning work.
@ 5:00pm
a) emotm x 7:00
5 deadlifts 315# + 10 push ups
completed. felt fast on each. no problems here. focused on technique and speed. served as a good warm up for the lungs as well.
b) 20:00 amrap
5 power snatch 115#
10 pull ups
15 box jumps 24"
12 rounds. this was a burn. went out with 4 rounds in 6:00, 6 rounds in 9:35, 8 rounds in 13:20, 10 rounds in 16:50, then finished the 12th round right before the time. could feel the ghd sit ups/back extensions/whole week of volume through the workout. was able to keep a decently consistent pace throughout it. pull up bar got pretty slippery from sweat. box jumps were tough, but able to stay with a pretty solid pace through those.
10 x 1:00 airdyne @ 85% + 300m row @ z1
(walk rest 1:00 between sets)
the workout took a total of 32:51. for the airdyne portions, sets 1-2 were done @ 285-295 watts, sets 3-4 were done @ 295-314 watts, then the rest of the sets (5-10) were done @ 314-340 watts. for the rowing, the first few sets were done @ 2:05-2:08, then the rest of the sets were 2:01-2:06. this workout was great. pushed the cardio on the airdyne, shook the legs out and controlled the breathing on the rows, then a walk rest to get ready for the next set. solid morning work.
@ 5:00pm
a) emotm x 7:00
5 deadlifts 315# + 10 push ups
completed. felt fast on each. no problems here. focused on technique and speed. served as a good warm up for the lungs as well.
b) 20:00 amrap
5 power snatch 115#
10 pull ups
15 box jumps 24"
12 rounds. this was a burn. went out with 4 rounds in 6:00, 6 rounds in 9:35, 8 rounds in 13:20, 10 rounds in 16:50, then finished the 12th round right before the time. could feel the ghd sit ups/back extensions/whole week of volume through the workout. was able to keep a decently consistent pace throughout it. pull up bar got pretty slippery from sweat. box jumps were tough, but able to stay with a pretty solid pace through those.
Thursday, January 9, 2014
Thursday January 9th, 2014
@ 5:45am
row 5k @ z1 (every 1k, perform 10 ball slams)
workout took a total of 24:37. the row paces were 2:09 for the first 1k, then 2:07-2:08, 2:06-2:07, 2:04-2:06, 2:02-2:05. slowly worked it down. the ball slams were done at a comfortable pace, making sure to stretch out the shoulders at the top. body was tired this morning (so was the mind) so getting up and hitting this was very beneficial.
@ 5:30pm
a) for time (main site January 4th)
50 back squats 95#
50 ghd sit ups
50 back squats 75#
50 back extensions
50 back squats 55#
50 ghd sit ups
13:55. this workout came down to the ghd sit ups. my quads were firing up on those, so I had to break them up (take a rest at the top) a decent amount. the back squats weren't too much of a problem, could rest just in the standing position without dropping the barbell due to it being so light. back (hip) extensions fired up the hamstrings and lower back a decent amount, but those are just a quicker movement than the ghd sit ups.
13:55. this workout came down to the ghd sit ups. my quads were firing up on those, so I had to break them up (take a rest at the top) a decent amount. the back squats weren't too much of a problem, could rest just in the standing position without dropping the barbell due to it being so light. back (hip) extensions fired up the hamstrings and lower back a decent amount, but those are just a quicker movement than the ghd sit ups.
(rest 10:00)
b) 100 burpees (every 2:00, perform 5 clean and jerks 135#)
9:46. this was much more mental than it was physical, and it was a tough physical test. just tried to keep a consistent pace on the burpees. did not want to fire out the first 2:00 and die out after. stayed consistent, went straight to the barbell for single clean and jerks, then right back to burpees. core and legs were feeling conditioning #1 from the day!
9:46. this was much more mental than it was physical, and it was a tough physical test. just tried to keep a consistent pace on the burpees. did not want to fire out the first 2:00 and die out after. stayed consistent, went straight to the barbell for single clean and jerks, then right back to burpees. core and legs were feeling conditioning #1 from the day!
Wednesday January 8th, 2014
@ 5:45am
tabata airdyne x 4 sets (rest 5:00 between each set)
68 calories, 73 calories, 74 calories, 75 calories. this was tougher than I had expected. I knew it would be hard, but each set was challenging after the first couple. tried to push it the first few go's of each set. legs and lungs were certainly feeling it. transfers well to conditioning pieces as work : rest plays a large role in many workouts, especially longer ones (100's from regionals for example).
@ 5:45pm
a) 10 rounds
15 wall balls 20#
9 lateral stick jumps 24"
3 power snatch 165#
15:27. stayed pretty consistent through this conditioning. hit wall balls and stick jumps unbroken, then the snatches were all singles with short rest. had a couple no reps on wall balls total throughout the 10 rounds. feel pretty good about this.
(10:00 rest)
b) 7:00 amrap
8 db thrusters 40#
8 handstand push ups (4" deficit)
5 rounds + 1 thruster. this one hurt after the 10 rounder. shoulders were the limiter here, especially on the hspu. the db thrusters are an awkward movement, but was able to move through those well. was feeling it in my quads from the wall balls/jumps/snatches. then the shoulders were pretty smoked after the first couple of rounds.
tabata airdyne x 4 sets (rest 5:00 between each set)
68 calories, 73 calories, 74 calories, 75 calories. this was tougher than I had expected. I knew it would be hard, but each set was challenging after the first couple. tried to push it the first few go's of each set. legs and lungs were certainly feeling it. transfers well to conditioning pieces as work : rest plays a large role in many workouts, especially longer ones (100's from regionals for example).
@ 5:45pm
a) 10 rounds
15 wall balls 20#
9 lateral stick jumps 24"
3 power snatch 165#
15:27. stayed pretty consistent through this conditioning. hit wall balls and stick jumps unbroken, then the snatches were all singles with short rest. had a couple no reps on wall balls total throughout the 10 rounds. feel pretty good about this.
(10:00 rest)
b) 7:00 amrap
8 db thrusters 40#
8 handstand push ups (4" deficit)
5 rounds + 1 thruster. this one hurt after the 10 rounder. shoulders were the limiter here, especially on the hspu. the db thrusters are an awkward movement, but was able to move through those well. was feeling it in my quads from the wall balls/jumps/snatches. then the shoulders were pretty smoked after the first couple of rounds.
Wednesday, January 8, 2014
Tuesday January 7th, 2014
@ 5:30am
a) 2:00 airdyne @ z1
b) 10 x 500m row (walk rest 2:00)
pace actual
1:45 1:44.50
1:44 1:43.60
1:43 1:42.70
1:42 1:41.50
1:41 1:40.70
1:40 1:39.70
1:39 1:38.70
1:39 1:38.60
1:38 1:37.60
1:38 1:36.40
started off rough on these. first time having to wake up at 5am again to workout and body did not respond to it terribly well (also stayed up til 11pm for the BCS game). the roughest sets were about 3-7, then body responded well to the faster paces and things were good. made each interval without a problem, and am starting to figure out the best and most efficient ways to row at specific speeds.
@ 5:30pm
a) emotm x 15:00- power snatch
minutes 1-5: 135# x 7
minutes 6-10: 165# x 4
minutes 11-15: 205# x 1
completed. this portion was real good work. the sets @ 135# worked the lungs, sets at 165# worked the lungs some but then also started to tire the legs and lower back, then the sets @ 205# worked on the efficiency of the movement. the technique on each set felt solid, was getting it nice and high on the hip.
b) 6:00 amrap
5 power cleans 155#
7 toes to bar
9 box jumps 24"
5 rounds + 3 box jumps. went unbroken on the first set of cleans, then singles after that. was able to go unbroken on the toes to bar then a consistent pace on the box jumps. was hoping to hit 6 full rounds here, but fell about 10-15 seconds short on it.
(6:00 rest)
c) 6:00 amrap
5 burpees to 6" target
7 chest to bar pull ups
9 shoulder to overhead 135#
4 rounds + 7 chest to bar pull ups. was pretty tired on this one. breaks between exercises were too long. everything was unbroken. did do a nice job of going immediately from sh2oh to starting the burpees, regardless of how slow those burpees might have been.
(6:00 rest)
d) 6:00 amrap
5 overhead squats 155#
7 hand release push ups
9 deadlifts 155#
5 rounds + 1 overhead squat. good way to finish out the workout. was consistent through the whole thing. breaks were may be a bit long again, but needed. lower back started to fire up during this portion (had been decently tight after the snatches). just need to continue to work on staying consistent over multiple conditionings or long conditioning pieces.
a) 2:00 airdyne @ z1
b) 10 x 500m row (walk rest 2:00)
pace actual
1:45 1:44.50
1:44 1:43.60
1:43 1:42.70
1:42 1:41.50
1:41 1:40.70
1:40 1:39.70
1:39 1:38.70
1:39 1:38.60
1:38 1:37.60
1:38 1:36.40
started off rough on these. first time having to wake up at 5am again to workout and body did not respond to it terribly well (also stayed up til 11pm for the BCS game). the roughest sets were about 3-7, then body responded well to the faster paces and things were good. made each interval without a problem, and am starting to figure out the best and most efficient ways to row at specific speeds.
@ 5:30pm
a) emotm x 15:00- power snatch
minutes 1-5: 135# x 7
minutes 6-10: 165# x 4
minutes 11-15: 205# x 1
completed. this portion was real good work. the sets @ 135# worked the lungs, sets at 165# worked the lungs some but then also started to tire the legs and lower back, then the sets @ 205# worked on the efficiency of the movement. the technique on each set felt solid, was getting it nice and high on the hip.
b) 6:00 amrap
5 power cleans 155#
7 toes to bar
9 box jumps 24"
5 rounds + 3 box jumps. went unbroken on the first set of cleans, then singles after that. was able to go unbroken on the toes to bar then a consistent pace on the box jumps. was hoping to hit 6 full rounds here, but fell about 10-15 seconds short on it.
(6:00 rest)
c) 6:00 amrap
5 burpees to 6" target
7 chest to bar pull ups
9 shoulder to overhead 135#
4 rounds + 7 chest to bar pull ups. was pretty tired on this one. breaks between exercises were too long. everything was unbroken. did do a nice job of going immediately from sh2oh to starting the burpees, regardless of how slow those burpees might have been.
(6:00 rest)
d) 6:00 amrap
5 overhead squats 155#
7 hand release push ups
9 deadlifts 155#
5 rounds + 1 overhead squat. good way to finish out the workout. was consistent through the whole thing. breaks were may be a bit long again, but needed. lower back started to fire up during this portion (had been decently tight after the snatches). just need to continue to work on staying consistent over multiple conditionings or long conditioning pieces.
Sunday, January 5, 2014
Sunday January 5th, 2014
@ 9:45am
row 35:00 for meters (goal is to beat last week's score)
9252m (1:53.50/500m). this beats last week (9063) by almost 200m. felt solid the entire time. went out @ 1:55-1:56/500m for the first 15 minutes or so, and then slowly worked it down. had to stay in it mentally, the middle 20 minutes or so are challenging. look forward to the next few weeks and building this up even more.
@ 7:00pm
a) emotm 2 tNg power snatch ladder
135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235 (failed rep #2). hit 245x1 a few weeks ago on this same ladder, but it was at the beginning of the week. threw it in at the end of the week this time. legs and lower back were pretty tired from the week. felt solid until 235, and the 2nd rep was not happening at all.
b) 21-15-9
squat clean 135#
handstand push ups
5:58. this turned rather brutal after the round of 21. went back to the bar for cleans and lower/mid back seized up a decent amount. had to turn to singles for the remainder of the workout. handstand push ups felt solid. the core just took a beating on this workout, especially after a long week of training.
row 35:00 for meters (goal is to beat last week's score)
9252m (1:53.50/500m). this beats last week (9063) by almost 200m. felt solid the entire time. went out @ 1:55-1:56/500m for the first 15 minutes or so, and then slowly worked it down. had to stay in it mentally, the middle 20 minutes or so are challenging. look forward to the next few weeks and building this up even more.
@ 7:00pm
a) emotm 2 tNg power snatch ladder
135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235 (failed rep #2). hit 245x1 a few weeks ago on this same ladder, but it was at the beginning of the week. threw it in at the end of the week this time. legs and lower back were pretty tired from the week. felt solid until 235, and the 2nd rep was not happening at all.
b) 21-15-9
squat clean 135#
handstand push ups
5:58. this turned rather brutal after the round of 21. went back to the bar for cleans and lower/mid back seized up a decent amount. had to turn to singles for the remainder of the workout. handstand push ups felt solid. the core just took a beating on this workout, especially after a long week of training.
Saturday, January 4, 2014
Saturday January 4th, 2014
@ 9:30am
a) 12:00 amrap
100 wall balls 20#
50 chest to bar pull ups
50 alternating db snatch 70#
1 wall ball on round #2. didn't feel terribly great on the wall balls or chest to bar today. body felt pretty worn down from yesterday's work (and the entire week I am sure). the pull up bar was freezing cold, leading the hands to go numb so I was hitting sets of 2's and 3's the entire time (these took way too long). then was able to go through the db snatch without taking a break. cycled through them rather quickly I think.
(10:00 rest)
b) 6:00 ascending ladder (3-3/6-6/9-9/etc)
overhead squats 115#
ring dips
18 overhead squats. this went pretty well. overhead squats were unbroken without much problem, and the ring dips were ub on 3/6/9, then 7/5 and 5/3/3/2/2 with short breaks. picked it up quite a bit on the set of 18 overhead squats in order to finish it off before the time was up.
@ 12:30pm
a) 3x3 front squats (rest 1:30)
305, 325, 345. felt pretty strong with these. no worries about not getting any of the reps. stayed on the heels well and kept the elbows up.
b) 3x1 front squats (rest 1:30)
355, 370, 375. felt strong at 355, then could feel the legs lacked some pop from the conditionings earlier. kept it at weights I knew I could get without hitting any sticky point.
c) 5x1 clean (rest 1:00)
260, 280, 300, 315, 335 (f), 335. missed the 1st rep @ 335 forward trying to come up with it. hit the 2nd attempt well. lacked the pop in the legs, but was still able to dive under the bar well and stand up with it (except for the failed rep of course).
d) emotm ladder- power clean + hang power clean
185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305 (f power clean). wasn't able to solidify the rep @ 305. was pretty close, but dumped it forward. started to feel it pretty bad in the legs @ about 275/285 and then pushed through 295.
@ 7:15pm
every 2:00 x 15 sets
row 250m + 10 ball slams 40#
sets 1-5 were :58/:59 for the rows, sets 6-10 were :53-:55, and then sets 11-15 were :56-:57. ball slams were a solid way to get off the rower and work out the rest of the body. didn't want to push hard on this, wanted to keep as more of an active recovery while also getting a good form of conditioning from it. was a good, long day of working out.
a) 12:00 amrap
100 wall balls 20#
50 chest to bar pull ups
50 alternating db snatch 70#
1 wall ball on round #2. didn't feel terribly great on the wall balls or chest to bar today. body felt pretty worn down from yesterday's work (and the entire week I am sure). the pull up bar was freezing cold, leading the hands to go numb so I was hitting sets of 2's and 3's the entire time (these took way too long). then was able to go through the db snatch without taking a break. cycled through them rather quickly I think.
(10:00 rest)
b) 6:00 ascending ladder (3-3/6-6/9-9/etc)
overhead squats 115#
ring dips
18 overhead squats. this went pretty well. overhead squats were unbroken without much problem, and the ring dips were ub on 3/6/9, then 7/5 and 5/3/3/2/2 with short breaks. picked it up quite a bit on the set of 18 overhead squats in order to finish it off before the time was up.
@ 12:30pm
a) 3x3 front squats (rest 1:30)
305, 325, 345. felt pretty strong with these. no worries about not getting any of the reps. stayed on the heels well and kept the elbows up.
b) 3x1 front squats (rest 1:30)
355, 370, 375. felt strong at 355, then could feel the legs lacked some pop from the conditionings earlier. kept it at weights I knew I could get without hitting any sticky point.
c) 5x1 clean (rest 1:00)
260, 280, 300, 315, 335 (f), 335. missed the 1st rep @ 335 forward trying to come up with it. hit the 2nd attempt well. lacked the pop in the legs, but was still able to dive under the bar well and stand up with it (except for the failed rep of course).
d) emotm ladder- power clean + hang power clean
185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305 (f power clean). wasn't able to solidify the rep @ 305. was pretty close, but dumped it forward. started to feel it pretty bad in the legs @ about 275/285 and then pushed through 295.
@ 7:15pm
every 2:00 x 15 sets
row 250m + 10 ball slams 40#
sets 1-5 were :58/:59 for the rows, sets 6-10 were :53-:55, and then sets 11-15 were :56-:57. ball slams were a solid way to get off the rower and work out the rest of the body. didn't want to push hard on this, wanted to keep as more of an active recovery while also getting a good form of conditioning from it. was a good, long day of working out.
Friday January 3rd, 2014
@ 9:00am
row 9k @ z1
37:33.60 (2:05.20/500m). felt solid on this today, kept a comfortable pace the entire time. body was pretty stiff before the row, but loosened up through the first 2000m and then the rest of the way was smooth sailing. in the 2:05 range is a great pace for this as the meters work up to 10000m (was in the 2:03 range previous week). gets the body moving well while also allowing for it to recover rather than wear it out.
@ 3:30pm
a) emotm x 10:00- 3 tNg deadlifts
245, 265, 285, 305, 325, 345, 365, 385, 405, 425. felt strong here. was really focusing on keeping proper positioning throughout all 3 reps, and taking the bar back to the floor slower than what I would do during a conditioning.
b) 5 rounds (rest 1:1)
round 1- 9 bar facing burpees, 12 thrusters 95#, 15 toes to bar, 18 deadlifts 155#, 21 box jumps 24"
2:53. this round wasn't bad. still fresh, small amount of burpees and thrusters.
round 2- 9 thrusters 95#, 12 toes to bar, 15 deadlifts 155#, 18 box jumps 24", 21 bar facing burpees
3:23. toughest part was the bar facing burpees. hit everything unbroken and consistently moved through each of the movements.
round 3- 9 toes to bar, 12 deadlifts 155#, 15 box jumps 24", 18 bar facing burpees, 21 thrusters 95#
3:28. got tasty in the end with the bar facing burpees and then thrusters. probably took too long of a break right before thrusters, should have picked the bar up right away.
round 4- 9 deadlifts 155#, 12 box jumps 24", 15 bar facing burpees, 18 thrusters 95#, 21 toes to bar
3:38. the breaks between burpees + thrusters and then thrusters + toes to bar were a little much. hit everything unbroken again, just a tough combination of exercises for me.
round 5- 9 box jumps 24", 12 bar facing burpees, 15 thrusters 95#, 18 toes to bar, 21 deadlifts 155#
3:34. tried to go through this well, but still had breaks between burpees + thrusters and then thrusters + toes to bar. overall, was a good workout. was pretty tired by the time this round started. great work though.
Thursday, January 2, 2014
Thursday January 2nd, 2014
@ 9:45am
500m row x 10 sets (walk rest 2:00 between sets)
pace times actual times
1:45 1:44.60
1:44 1:43.50
1:43 1:42.40
1:42 1:41.50
1:41 1:40.40
1:40 1:39.40
1:39 1:38.60
1:39 1:38.20
1:38 1:37.30
1:38 1:33.90
feeling better and better on these each week. the last set was just pretty much everything I had left. legs and lungs were burning pretty bad about halfway through it. the other sets were solid without any problem or worry of making the prescribed pace time. helping with the overall conditioning too.
@ 4:45pm
a) 5x8 strict pull ups
5x8 strict handstand push ups
(rest 1:00)
completed. used a standard pull up grip for set #1 and then a chin up grip for sets #2-5. felt good there. I think mixing between the 2 grips will make it most beneficial. strict handstand push ups felt the best they have since I have started working them back in.
b) 2x2, 2x1 strict press (rest 1:30)
185, 200, 210, 225 (f). the 2x2 and then the first set of 1 felt real solid. the rep @ 225 was not even close. barely left the chest/shoulders. just not there yet.
c) 2x2, 2x1 push press (rest 1:30)
255, 265, 275, 285 (f). wasn't able to hit 275 for 1 last week (failed rep #1 when going for a double). so that is an improvement this week. 285# was just over halfway up and stalled out. need to keep working on using that momentum from the dip to drive the weight through that middle portion.
d) 5 rounds
10 power snatches 115#
40 double unders
6:51. felt pretty good here. could feel it in the hamstring on set #2 so started hitting singles, felt more efficient for me. was able to get back to the bar after the double unders quicker and stay on the bar more consistently knowing I was just going to drive through with singles the entire time. I think only hitting "big" sets causes too much standing around. snatches were done in the garage while the double unders were done in the driveway (3 degrees outside during it).
(5:00 rest)
e) 20 man makers 40#
5:00. I think I hit 21 reps actually, as I was about 95% sure I was on rep #17 but did an extra anyways, just in case. this movement is something to get used to. took a little while to find the rhythm with them. just a long movement when hitting everything to the standard of the movement.
500m row x 10 sets (walk rest 2:00 between sets)
pace times actual times
1:45 1:44.60
1:44 1:43.50
1:43 1:42.40
1:42 1:41.50
1:41 1:40.40
1:40 1:39.40
1:39 1:38.60
1:39 1:38.20
1:38 1:37.30
1:38 1:33.90
feeling better and better on these each week. the last set was just pretty much everything I had left. legs and lungs were burning pretty bad about halfway through it. the other sets were solid without any problem or worry of making the prescribed pace time. helping with the overall conditioning too.
@ 4:45pm
a) 5x8 strict pull ups
5x8 strict handstand push ups
(rest 1:00)
completed. used a standard pull up grip for set #1 and then a chin up grip for sets #2-5. felt good there. I think mixing between the 2 grips will make it most beneficial. strict handstand push ups felt the best they have since I have started working them back in.
b) 2x2, 2x1 strict press (rest 1:30)
185, 200, 210, 225 (f). the 2x2 and then the first set of 1 felt real solid. the rep @ 225 was not even close. barely left the chest/shoulders. just not there yet.
c) 2x2, 2x1 push press (rest 1:30)
255, 265, 275, 285 (f). wasn't able to hit 275 for 1 last week (failed rep #1 when going for a double). so that is an improvement this week. 285# was just over halfway up and stalled out. need to keep working on using that momentum from the dip to drive the weight through that middle portion.
d) 5 rounds
10 power snatches 115#
40 double unders
6:51. felt pretty good here. could feel it in the hamstring on set #2 so started hitting singles, felt more efficient for me. was able to get back to the bar after the double unders quicker and stay on the bar more consistently knowing I was just going to drive through with singles the entire time. I think only hitting "big" sets causes too much standing around. snatches were done in the garage while the double unders were done in the driveway (3 degrees outside during it).
(5:00 rest)
e) 20 man makers 40#
5:00. I think I hit 21 reps actually, as I was about 95% sure I was on rep #17 but did an extra anyways, just in case. this movement is something to get used to. took a little while to find the rhythm with them. just a long movement when hitting everything to the standard of the movement.
Wednesday January 1st, 2014
@ 10:45am
airdyne :30 hard/:30 light x 30 sets
445 calories. turned brutal this week after about 10. was pushing real hard during sprint portions and then a real slow spin during the light portions. hit 408 calories on this 2 weeks ago, so 37 more calories this week, which explains why it was so brutal. the watts never were below 367 and went as high as 410 until last 2 sets where it reached 440 on #29 and over 500 on #30. great morning workout to start the new year.
@ 4:15pm
a) emotm x 12:00
odd- 15 ghd sit ups
even- 15 wall balls 25#
completed.
b) 3x5 back squats (add 10# for each set from 2 weeks ago) (rest 1:30)
325, 375, 385. felt better on these than 2 weeks ago. felt strong on all the reps. building the squat strength back up on all rep schemes right now.
c) 3x1 back squats (rest 1:30)
405, 425, 440. felt strong here. had no sticky point on any of the reps. not trying to work up to a max or anything on these, just heavy sets to keep the body and legs used to the heavy weights.
d) 8:00 ascending ladder (2/2-4/4-6/6-etc)
clean and jerk 135#
parallette handstand push ups (5" deficit)
12 clean and jerks. this was a good go, limiter was definitely the parallette handstand push ups. clean and jerks were done in all singles, but the bar was picked back up quickly after each rep. had 2 seconds left after the 12 clean and jerks but not enough time to get up on the wall and get a rep in.
airdyne :30 hard/:30 light x 30 sets
445 calories. turned brutal this week after about 10. was pushing real hard during sprint portions and then a real slow spin during the light portions. hit 408 calories on this 2 weeks ago, so 37 more calories this week, which explains why it was so brutal. the watts never were below 367 and went as high as 410 until last 2 sets where it reached 440 on #29 and over 500 on #30. great morning workout to start the new year.
@ 4:15pm
a) emotm x 12:00
odd- 15 ghd sit ups
even- 15 wall balls 25#
completed.
b) 3x5 back squats (add 10# for each set from 2 weeks ago) (rest 1:30)
325, 375, 385. felt better on these than 2 weeks ago. felt strong on all the reps. building the squat strength back up on all rep schemes right now.
c) 3x1 back squats (rest 1:30)
405, 425, 440. felt strong here. had no sticky point on any of the reps. not trying to work up to a max or anything on these, just heavy sets to keep the body and legs used to the heavy weights.
d) 8:00 ascending ladder (2/2-4/4-6/6-etc)
clean and jerk 135#
parallette handstand push ups (5" deficit)
12 clean and jerks. this was a good go, limiter was definitely the parallette handstand push ups. clean and jerks were done in all singles, but the bar was picked back up quickly after each rep. had 2 seconds left after the 12 clean and jerks but not enough time to get up on the wall and get a rep in.
Wednesday, January 1, 2014
Tuesday, December 31st, 2013
@ 7:30am
a) 5x1 snatch @ 75, 80, 85, 90, 95% (rest 1:00)
205, 220, 235, 250, 260 (f, f). felt good through the sets here. wore a weight belt, trying to see the difference between wearing it and not wearing it for the heavier squat snatch sets. 260 was lost in front on each rep. caught it in the bottom on the 2nd attempt but was not able to stabilize it long enough to stand with it. the technique and movement felt pretty solid throughout the lifts though.
b) emotm power snatch ladder- 3 tNg (start @ 135# and work up by 10# each minute)
135, 145, 155, 165, 175, 185, 195, 205 (x2). felt great on these. was actually thinking about getting through 215 and getting a shot at 225, but the 3rd rep at 205 was a failure. first 2 reps felt solid and then my left arm landed bent on the last rep and lost it forward. not quite sure what happened there, but the movement felt great for the day and the more I work on it, the more efficient I am becoming with it.
c) 10:00 muscle up work
hit some transition work and then sets of 2 to work on the efficiency of the overall movement.
d) 7:00 amrap
15 box jumps 24"
12 shoulder to overhead 115#
9 chest to bar pull ups
5 rounds + 15 box jumps. this felt much like an open workout. was about just maintaining the breathing and keep moving. was able to hit everything unbroken and am confident I could have kept that up for an extended period of time. going to build on workouts such as this to prepare for the Open season.
e) 5:00 amrap (5:00 after part d)
25 thrusters 105#
25 toes to bar
remainder of time- muscle ups
8 muscle ups. had about 2:00 to hit muscle ups and the grip/core felt real tired. hit 2 singles and then 3 sets of 2 to finish it out. need to continue to work on the technique and hitting these reps while I am tired. need to build up the confidence in them in order to hit bigger sets through the tough times of a workout.
f) 3:00 amrap (5:00 after part e)
burpees to 6" target
46 burpees. moved the whole time, just not very fast. just tried to continue working at a consistent pace the whole time. burpees will come up in the open, and they are more about a consistent pace rather than busting it out and holding on. need to work on the breathing pattern of the movement as well.
a) 5x1 snatch @ 75, 80, 85, 90, 95% (rest 1:00)
205, 220, 235, 250, 260 (f, f). felt good through the sets here. wore a weight belt, trying to see the difference between wearing it and not wearing it for the heavier squat snatch sets. 260 was lost in front on each rep. caught it in the bottom on the 2nd attempt but was not able to stabilize it long enough to stand with it. the technique and movement felt pretty solid throughout the lifts though.
b) emotm power snatch ladder- 3 tNg (start @ 135# and work up by 10# each minute)
135, 145, 155, 165, 175, 185, 195, 205 (x2). felt great on these. was actually thinking about getting through 215 and getting a shot at 225, but the 3rd rep at 205 was a failure. first 2 reps felt solid and then my left arm landed bent on the last rep and lost it forward. not quite sure what happened there, but the movement felt great for the day and the more I work on it, the more efficient I am becoming with it.
c) 10:00 muscle up work
hit some transition work and then sets of 2 to work on the efficiency of the overall movement.
d) 7:00 amrap
15 box jumps 24"
12 shoulder to overhead 115#
9 chest to bar pull ups
5 rounds + 15 box jumps. this felt much like an open workout. was about just maintaining the breathing and keep moving. was able to hit everything unbroken and am confident I could have kept that up for an extended period of time. going to build on workouts such as this to prepare for the Open season.
e) 5:00 amrap (5:00 after part d)
25 thrusters 105#
25 toes to bar
remainder of time- muscle ups
8 muscle ups. had about 2:00 to hit muscle ups and the grip/core felt real tired. hit 2 singles and then 3 sets of 2 to finish it out. need to continue to work on the technique and hitting these reps while I am tired. need to build up the confidence in them in order to hit bigger sets through the tough times of a workout.
f) 3:00 amrap (5:00 after part e)
burpees to 6" target
46 burpees. moved the whole time, just not very fast. just tried to continue working at a consistent pace the whole time. burpees will come up in the open, and they are more about a consistent pace rather than busting it out and holding on. need to work on the breathing pattern of the movement as well.
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