@ 5:00pm
a) 5 rounds (@ an easy pace- 60-70%)
1) row 250m
2) 15 air squats
3) 10 ball slams 30#
4) airdyne 15 calories
completed. took around 18:15 to complete. rows were 2:07-2:10 pace, airdynes 163-190 watts. good active recovery to get the blood flowing and flush out the legs and shoulders.
b) mobilize
completed. 6-7 minutes worth. not too much, need to continue to work on this more.
Friday, February 28, 2014
Thursday, February 27, 2014
Wednesday February 26th, 2014
@ 5:30am
a) row 5:00 @ z1
completed. felt pretty tired this morning. needed this 5:00 to get the body moving and to wake the mind up a bit.
b) row 1:00 @ > 1:40 pace
walk rest 1:00
x 10 sets
all under 1:40 pace, hitting just over 300m each interval. felt good, legs got a little tired towards the end but nothing bad. stroke rate was 28-31. just tried to maintain breathing throughout each row.
c) row 5:00 @ z1
completed. good cool down. calmed the heart rate down and flushed the legs out a bit.
@ 6:15pm
a) 3 rounds (not for time)
1) 5 muscle ups
2) 10 ghd sit ups
3) 15m handstand walk
completed. felt good. tried to focus quite a bit on the muscle up technique on the sets of 5. don't think I was getting too much of a kip on each though, but feet stayed together better at the top of the transition. work in progress. handstand walks were 9m out and 6m back (dropped to turn around).
b) 5x5 push press (moderate-DO NOT GO HEAVY) (rest 1:30)
135, 155, 175, 195, 215. felt strong and fast with these weights. I think some form of a push press PR would have occurred today if called for.
c) 10:00 amrap ladder (2-2-2/4-4-4/6-6-6/etc)
1) ring dips
2) overhead squats 115#
3) chest to bar pull ups
5 ring dips on the set of 16. just tried to move through consistently. never really pushed too hard having the burpees after this, knowing I wanted to push hard on those. ohs were ub, ring dips and chest to bars were unbroken except for rounds 12 and 14, where I broke once on each.
NO REST
2:00 amrap- burpees to 6"
33 burpees. started the burpees with about 1:53-1:55 left. was at 13 reps with 1:00 left and hit 20 in the final minute. the last minute push definitely hurt, but is what will be needed during the open season. good burn today.
http://www.youtube.com/watch?v=QI-V8l33nec&list=UUNGqj_wPnazLvf3vgmnoc_A&feature=c4-overview
a) row 5:00 @ z1
completed. felt pretty tired this morning. needed this 5:00 to get the body moving and to wake the mind up a bit.
b) row 1:00 @ > 1:40 pace
walk rest 1:00
x 10 sets
all under 1:40 pace, hitting just over 300m each interval. felt good, legs got a little tired towards the end but nothing bad. stroke rate was 28-31. just tried to maintain breathing throughout each row.
c) row 5:00 @ z1
completed. good cool down. calmed the heart rate down and flushed the legs out a bit.
@ 6:15pm
a) 3 rounds (not for time)
1) 5 muscle ups
2) 10 ghd sit ups
3) 15m handstand walk
completed. felt good. tried to focus quite a bit on the muscle up technique on the sets of 5. don't think I was getting too much of a kip on each though, but feet stayed together better at the top of the transition. work in progress. handstand walks were 9m out and 6m back (dropped to turn around).
b) 5x5 push press (moderate-DO NOT GO HEAVY) (rest 1:30)
135, 155, 175, 195, 215. felt strong and fast with these weights. I think some form of a push press PR would have occurred today if called for.
c) 10:00 amrap ladder (2-2-2/4-4-4/6-6-6/etc)
1) ring dips
2) overhead squats 115#
3) chest to bar pull ups
5 ring dips on the set of 16. just tried to move through consistently. never really pushed too hard having the burpees after this, knowing I wanted to push hard on those. ohs were ub, ring dips and chest to bars were unbroken except for rounds 12 and 14, where I broke once on each.
NO REST
2:00 amrap- burpees to 6"
33 burpees. started the burpees with about 1:53-1:55 left. was at 13 reps with 1:00 left and hit 20 in the final minute. the last minute push definitely hurt, but is what will be needed during the open season. good burn today.
http://www.youtube.com/watch?v=QI-V8l33nec&list=UUNGqj_wPnazLvf3vgmnoc_A&feature=c4-overview
Wednesday, February 26, 2014
Tuesday February 25th, 2014
@ 5:15pm
a) 3 rounds (not for time)
1) 40 double unders
2) 10 handstand push ups (5 strict + 5 kipping)
3) 10 alternating pistols
completed. strict handstand push ups felt better than they have. focusing on staying on my heels (in nanos) for the pistols and it is working out well.
b) 15:00 to establish a heavy complex
power clean + full clean + power jerk
135, 185, 205, 225, 245, 265, 285, 300 (f power jerk). http://www.youtube.com/watch?v=cLWc2jwiE08&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_. A had the jerk locked out and was completely under it, and the bar drifted forwards and couldn't save it. power clean and full clean felt strong, and power jerks actually felt faster and better than they have before, just lost it forward.
c) 3:00 amrap (3:00 rest)__6:00 amrap (6:00 rest)__complete
1) 30 handstand push ups
2) 25 thrusters 105#
3) 20 toes to bar
4) 15 box jumps 30"
5) 10 squat snatches 155#
4 man makers (45#) after each exercise
13 thrusters, 4 toes2bar, 14:15. this workout hurt. the beginning was just a crusher for each part. hspu + man makers + thrusters + man makers just put a hurting on the body going into the rest of the work. toes to bar felt pretty smooth, snatches felt good for being at the end. tried to minimize rest, but still took some decent breaks as a part of the last go. body was definitely feeling it.
3:00 amrap- http://www.youtube.com/watch?v=CT7fBscggcI&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A
6:00 amrap- http://www.youtube.com/watch?v=-K9YJ9xGBF4&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A
full chipper- http://www.youtube.com/watch?v=8v0iGc-Qf74&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A
a) 3 rounds (not for time)
1) 40 double unders
2) 10 handstand push ups (5 strict + 5 kipping)
3) 10 alternating pistols
completed. strict handstand push ups felt better than they have. focusing on staying on my heels (in nanos) for the pistols and it is working out well.
b) 15:00 to establish a heavy complex
power clean + full clean + power jerk
135, 185, 205, 225, 245, 265, 285, 300 (f power jerk). http://www.youtube.com/watch?v=cLWc2jwiE08&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_. A had the jerk locked out and was completely under it, and the bar drifted forwards and couldn't save it. power clean and full clean felt strong, and power jerks actually felt faster and better than they have before, just lost it forward.
c) 3:00 amrap (3:00 rest)__6:00 amrap (6:00 rest)__complete
1) 30 handstand push ups
2) 25 thrusters 105#
3) 20 toes to bar
4) 15 box jumps 30"
5) 10 squat snatches 155#
4 man makers (45#) after each exercise
13 thrusters, 4 toes2bar, 14:15. this workout hurt. the beginning was just a crusher for each part. hspu + man makers + thrusters + man makers just put a hurting on the body going into the rest of the work. toes to bar felt pretty smooth, snatches felt good for being at the end. tried to minimize rest, but still took some decent breaks as a part of the last go. body was definitely feeling it.
3:00 amrap- http://www.youtube.com/watch?v=CT7fBscggcI&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A
6:00 amrap- http://www.youtube.com/watch?v=-K9YJ9xGBF4&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A
full chipper- http://www.youtube.com/watch?v=8v0iGc-Qf74&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A
Tuesday, February 25, 2014
Monday, February 24th, 2014
@ 5:30am
a) 5:00 airdyne @ z1
completed. watts kept between 163-180. good warm up to get the body going early in the morning.
b) 1:00 airdyne @ 85-90%
1:00 airdyne @ slow spin
x 10 sets
performed on an AD6. kept the watts between 305 and 314, except for the first interval which was between 285 and 305 watts. stayed consistent throughout the intervals. wasn't designed to go all out, but rather at a challenging pace for each go. felt good throughout each of them, getting stronger as it went on.
c) 5:00 airdyne @ z1
completed. watts kept between 163-186. used as a cool down, flushed the legs out.
@ 6:00pm
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 toes to rings
3) 10 box jumps (30") (step down)
completed. dynamic warm up prior to this. felt good and warm going into the next portion.
b) emotm x 20:00 (10 sets each)
odd) 2 muscle ups + 1 burpee muscle up
even) 15 wall balls 20#
completed. http://www.youtube.com/watch?v=MnPnRVtgX7c (minutes 11-20). technique on the muscle ups felt better today. still a long ways to go, but getting better. the wall balls felt fast, maximizing my movement efficiency and speed on them.
c) 3 rounds (for time)
1) 7 deadlifts 315#
2) 14 bar-facing burpees
3) 50 double unders
5:56. http://www.youtube.com/watch?v=8SwqDiqUx3w. tried to stay consistent throughout the workout, didn't go from exercise to exercise with too much urgency. was a solid workout. need to practice different forms of burpees, never know what the open will throw out there. unbroken on everything throughout the workout.
a) 5:00 airdyne @ z1
completed. watts kept between 163-180. good warm up to get the body going early in the morning.
b) 1:00 airdyne @ 85-90%
1:00 airdyne @ slow spin
x 10 sets
performed on an AD6. kept the watts between 305 and 314, except for the first interval which was between 285 and 305 watts. stayed consistent throughout the intervals. wasn't designed to go all out, but rather at a challenging pace for each go. felt good throughout each of them, getting stronger as it went on.
c) 5:00 airdyne @ z1
completed. watts kept between 163-186. used as a cool down, flushed the legs out.
@ 6:00pm
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 toes to rings
3) 10 box jumps (30") (step down)
completed. dynamic warm up prior to this. felt good and warm going into the next portion.
b) emotm x 20:00 (10 sets each)
odd) 2 muscle ups + 1 burpee muscle up
even) 15 wall balls 20#
completed. http://www.youtube.com/watch?v=MnPnRVtgX7c (minutes 11-20). technique on the muscle ups felt better today. still a long ways to go, but getting better. the wall balls felt fast, maximizing my movement efficiency and speed on them.
c) 3 rounds (for time)
1) 7 deadlifts 315#
2) 14 bar-facing burpees
3) 50 double unders
5:56. http://www.youtube.com/watch?v=8SwqDiqUx3w. tried to stay consistent throughout the workout, didn't go from exercise to exercise with too much urgency. was a solid workout. need to practice different forms of burpees, never know what the open will throw out there. unbroken on everything throughout the workout.
Sunday, February 23, 2014
Saturday February 22nd, 2014
@ 11:15am
a) 3 rounds (not for time)
1) 10 sandbell slams 40#
2) 10 alternating db snatch 70#
3) 10 hip extensions
completed. dynamic warm up done before this. plus some shoulder band exercises. have been getting some real good warm ups the past few weeks. been making the workouts better.
b) 5 rounds (rest 3:00 between rounds)
1) 30 wall balls 20#
2) 20 double unders
3) 6 muscle ups
1:47, 1:45, 1:45, 1:57, 1:50. went unbroken on everything. need to keep working on the muscle ups. watched the video, breaking at the knees on the kip, need to continue to work to keep the legs straight and engage the hips even more into them.
c) run :30 hard
rest :30
x 10 sets
this got tough. did them in the hallway outside the weight room at LCHS. goal was to make it down and back and then halfway back each time. met the goal plus a little distance each time. used rest to walk remainder of hallway to keep starting points even.
a) 3 rounds (not for time)
1) 10 sandbell slams 40#
2) 10 alternating db snatch 70#
3) 10 hip extensions
completed. dynamic warm up done before this. plus some shoulder band exercises. have been getting some real good warm ups the past few weeks. been making the workouts better.
b) 5 rounds (rest 3:00 between rounds)
1) 30 wall balls 20#
2) 20 double unders
3) 6 muscle ups
1:47, 1:45, 1:45, 1:57, 1:50. went unbroken on everything. need to keep working on the muscle ups. watched the video, breaking at the knees on the kip, need to continue to work to keep the legs straight and engage the hips even more into them.
c) run :30 hard
rest :30
x 10 sets
this got tough. did them in the hallway outside the weight room at LCHS. goal was to make it down and back and then halfway back each time. met the goal plus a little distance each time. used rest to walk remainder of hallway to keep starting points even.
Friday February 21, 2014
@ 4:00pm
a) emotm x 20:00
odd) 8 burpees to 6"
even) 3 tNg power snatches (start @ 115# and move up 10# each set)
burpees were all completed in 19-20 seconds. snatch weights were 115-205 (10# increments each set). felt very good on this portion. the burpees were fast and was working on where to breathe and foot placement for future use (OPEN?).
b) 3 rounds (for time)
1) 10 power cleans 205#
2) 7 shoulder2overhead 205#
3) 4 wall walks
4) 200m run
10:04. wanted to get under 10 minutes, but the rest between power cleans and last power clean + shoulder to overhead on the last set was too long. kept a solid pace from round to round. 1st was 3:09, 2nd was 3:30, and 3rd round was 3:25. kept a solid pace on the run, except for the final round where I pushed it hard. cleans were 5-4-1, 3-3-3-1, 3-3-3-1. shoulder to overheads unbroken (rhythm was better in 2nd and 3rd rounds), wall walks with slight breaks between. felt good moving the barbell.
http://www.youtube.com/watch?v=cgoae12W_kY&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A
a) emotm x 20:00
odd) 8 burpees to 6"
even) 3 tNg power snatches (start @ 115# and move up 10# each set)
burpees were all completed in 19-20 seconds. snatch weights were 115-205 (10# increments each set). felt very good on this portion. the burpees were fast and was working on where to breathe and foot placement for future use (OPEN?).
b) 3 rounds (for time)
1) 10 power cleans 205#
2) 7 shoulder2overhead 205#
3) 4 wall walks
4) 200m run
10:04. wanted to get under 10 minutes, but the rest between power cleans and last power clean + shoulder to overhead on the last set was too long. kept a solid pace from round to round. 1st was 3:09, 2nd was 3:30, and 3rd round was 3:25. kept a solid pace on the run, except for the final round where I pushed it hard. cleans were 5-4-1, 3-3-3-1, 3-3-3-1. shoulder to overheads unbroken (rhythm was better in 2nd and 3rd rounds), wall walks with slight breaks between. felt good moving the barbell.
http://www.youtube.com/watch?v=cgoae12W_kY&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A
Friday, February 21, 2014
Thursday February 20, 2014
@ 6:30pm
a) 3 rounds (not for time)
1) 10 kb push press 53#
2) 10 alternating pistols
3) 10 ghd sit ups
completed. extensive warm up and dynamic warm up prior to this. did shoulder band exercises as well.
b) 3x5 strict press (medium) (rest 1:30)
150-165-170. felt decent here. wasn't worried about not finishing any of the sets, but felt a little heavier on the last couple of reps @ 170 than it should have.
c) death by:
1) handstand push ups
2) thrusters 100#
3) chest to bar pull ups
9 full rounds (finished 9th right at 9:00. rested until 10:00, and then hit a round of 10). good workout. just like any other death by workout, the first few rounds were simple and then quickly it got challenging. tried to just control my breathing and stay relaxed throughout the rounds. felt pretty good, would have been happy to get 10 rounds, but wasn't in the cards today.
http://www.youtube.com/watch?v=-hvzEsG8R9M&list=UUNGqj_wPnazLvf3vgmnoc_A&feature=c4-overview
a) 3 rounds (not for time)
1) 10 kb push press 53#
2) 10 alternating pistols
3) 10 ghd sit ups
completed. extensive warm up and dynamic warm up prior to this. did shoulder band exercises as well.
b) 3x5 strict press (medium) (rest 1:30)
150-165-170. felt decent here. wasn't worried about not finishing any of the sets, but felt a little heavier on the last couple of reps @ 170 than it should have.
c) death by:
1) handstand push ups
2) thrusters 100#
3) chest to bar pull ups
9 full rounds (finished 9th right at 9:00. rested until 10:00, and then hit a round of 10). good workout. just like any other death by workout, the first few rounds were simple and then quickly it got challenging. tried to just control my breathing and stay relaxed throughout the rounds. felt pretty good, would have been happy to get 10 rounds, but wasn't in the cards today.
http://www.youtube.com/watch?v=-hvzEsG8R9M&list=UUNGqj_wPnazLvf3vgmnoc_A&feature=c4-overview
Thursday, February 20, 2014
Wednesday February 19, 2014
@ 6:00pm
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 ring dips (muscle up into the ring dips)
3) 10 toes to bar
completed. extensive warm up and dynamic warm up prior to this. also did some shoulder exercises with the bands.
b) emotm x 10:00
1) 20 double unders
2) 3 muscle ups
(both movements each minute)
completed. no mess ups on anything. a pretty good switch up rather than just doing muscle ups with the emotm. need to get better with hitting the mu's while also hitting other exercises.
c) 21-18-15-12-9-6-3
1) overhead squats 95#
2) box jumps 24"
6:39. http://www.youtube.com/watch?v=FhjpOUKU5S4. stayed pretty consistent with this workout. tried to just go from one exercise to the next. had a few reps on box jumps that weren't even close to reps. need to minimize those. worked on not looking straight down at the box, but rather keep it somewhat in view and look at an object past the box in order to help me land in a more efficient position.
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 ring dips (muscle up into the ring dips)
3) 10 toes to bar
completed. extensive warm up and dynamic warm up prior to this. also did some shoulder exercises with the bands.
b) emotm x 10:00
1) 20 double unders
2) 3 muscle ups
(both movements each minute)
completed. no mess ups on anything. a pretty good switch up rather than just doing muscle ups with the emotm. need to get better with hitting the mu's while also hitting other exercises.
c) 21-18-15-12-9-6-3
1) overhead squats 95#
2) box jumps 24"
6:39. http://www.youtube.com/watch?v=FhjpOUKU5S4. stayed pretty consistent with this workout. tried to just go from one exercise to the next. had a few reps on box jumps that weren't even close to reps. need to minimize those. worked on not looking straight down at the box, but rather keep it somewhat in view and look at an object past the box in order to help me land in a more efficient position.
Tuesday, February 18, 2014
Monday February 17/Tuesday February 18, 2014
active recovery days
went in and wrestled at practice both days. will work out wednesday-saturday this week and then take sunday off. shifting to the open season schedule of monday-wednesday, thursday active rest, friday open workout, saturday training and then sunday complete rest day. exciting time of the competition year!
went in and wrestled at practice both days. will work out wednesday-saturday this week and then take sunday off. shifting to the open season schedule of monday-wednesday, thursday active rest, friday open workout, saturday training and then sunday complete rest day. exciting time of the competition year!
Monday, February 17, 2014
Sunday February 16th, 2014
@ 11:00am
a) 500m row @ z1
30 calorie airdyne @ z1
completed. added a little bit of mobility in there as well.
b) for time:
1000m row
60 calorie airdyne (AD6)
10 burpees
500m row
40 calorie airdyne
30 burpees
250m row
20 calorie airdyne
50 burpees
19:30. the rows were 3:38, 1:46, :54. the airdyne was kept between 238 and 265 watts for the most part. then burpees were done at a consistent pace. just tried to stay consistent through the entire workout, and pushed through the last airdyne and then the burpees at the end.
@ 5:15pm
a) emotm x 10:00-- 2 muscle ups
completed. did an extensive dynamic warm up and mobility prior to this. felt solid, focusing on a good kip and transition from muscle up to muscle up.
b) 10:00 to a heavy snatch single
135, 155, 185, 205, 225, 235 (f, f), 235, 245. the misses at 235 were technique related. was letting the bar get too far out in front of me. the made rep at 235 felt good then 245 felt solid and smooth. was happy with how these weights felt today.
c) for time:
5 kb swings 70#
10 muscle ups
10 kb swings 70#
8 muscle ups
15 kb swings 70#
6 muscle ups
20 kb swings 70#
4 muscle ups
25 kb swings 70#
2 muscle ups
9:38. grip and shoulders were definitely feeling it here. on muscle ups, went 8-2/3-2-3/3-3/4/2. kb swings were 5/10/15/10-10/5-5-5-5-5. didn't want to burn out on anything on the workout. should have held on more on the set of 25 kb swings but kept the rests to a minimum between the smaller sets. muscle ups felt better today, need to keep working with them.
a) 500m row @ z1
30 calorie airdyne @ z1
completed. added a little bit of mobility in there as well.
b) for time:
1000m row
60 calorie airdyne (AD6)
10 burpees
500m row
40 calorie airdyne
30 burpees
250m row
20 calorie airdyne
50 burpees
19:30. the rows were 3:38, 1:46, :54. the airdyne was kept between 238 and 265 watts for the most part. then burpees were done at a consistent pace. just tried to stay consistent through the entire workout, and pushed through the last airdyne and then the burpees at the end.
@ 5:15pm
a) emotm x 10:00-- 2 muscle ups
completed. did an extensive dynamic warm up and mobility prior to this. felt solid, focusing on a good kip and transition from muscle up to muscle up.
b) 10:00 to a heavy snatch single
135, 155, 185, 205, 225, 235 (f, f), 235, 245. the misses at 235 were technique related. was letting the bar get too far out in front of me. the made rep at 235 felt good then 245 felt solid and smooth. was happy with how these weights felt today.
c) for time:
5 kb swings 70#
10 muscle ups
10 kb swings 70#
8 muscle ups
15 kb swings 70#
6 muscle ups
20 kb swings 70#
4 muscle ups
25 kb swings 70#
2 muscle ups
9:38. grip and shoulders were definitely feeling it here. on muscle ups, went 8-2/3-2-3/3-3/4/2. kb swings were 5/10/15/10-10/5-5-5-5-5. didn't want to burn out on anything on the workout. should have held on more on the set of 25 kb swings but kept the rests to a minimum between the smaller sets. muscle ups felt better today, need to keep working with them.
Saturday February 15th, 2014
@ 10:00am
a) 3 rounds (not for time)
1) 10 db swings 55#
2) 10 hip extensions
3) 30 double unders
completed. also performed an extensive dynamic warm up prior to this and then exercise specific warm up after this.
b) open workout 13.4
7:00 amrap
1) clean and jerk 135#
2) toes to bar
110. same score as during the open last year. feel like I moved through things better this year, but clearly not. stayed on the toes to bar well, only breaking once (10-5 on the set of 15), while hitting 3 + 6 unbroken on the clean and jerks before going singles through rounds of 9, 12 and 15 before hitting 12 singles/1 double/set of 4 on 18. should have just ended with a set of 6 there. my movement on the clean and jerks are just a little slow (after watching the video).
c) 10:00 light stationary bike
completed.
a) 3 rounds (not for time)
1) 10 db swings 55#
2) 10 hip extensions
3) 30 double unders
completed. also performed an extensive dynamic warm up prior to this and then exercise specific warm up after this.
b) open workout 13.4
7:00 amrap
1) clean and jerk 135#
2) toes to bar
110. same score as during the open last year. feel like I moved through things better this year, but clearly not. stayed on the toes to bar well, only breaking once (10-5 on the set of 15), while hitting 3 + 6 unbroken on the clean and jerks before going singles through rounds of 9, 12 and 15 before hitting 12 singles/1 double/set of 4 on 18. should have just ended with a set of 6 there. my movement on the clean and jerks are just a little slow (after watching the video).
c) 10:00 light stationary bike
completed.
Thursday, February 13, 2014
Thursday February 13th, 2014
@ 5:40am
5:00 row @ z1
__1:00 break__
10 x 300m row @ 90% (walk rest 1:00)
__1:00 break__
5:00 row @ z1
finished all 300m intervals under 1:00. pace stayed between 1:37 and 1:39 the entire time, feeling pretty solid with it. the z1 paces were around 2:05, which is a comfortable warm up and cool down pace on workouts like this.
@ 5:45pm
a) 3 rounds (not for time)
1) 10 goblet squats 60#
2) 10 box jumps 24" (step down)
3) 10 hip extensions
completed. hit a good bit of dynamic warm ups/stretches and mobility exercises prior to these rounds.
b) 2-2-2-1-1-1 back squats (rest 1:30)
365, 385, 405, 425, 435, 445. felt pretty strong here. 445 is the heaviest I have gone in quite a while. felt good on that rep. happy to be keeping the strength even with the focus shifting towards heavy conditioning.
c) perform with a 15:00 running clock:
1) 1:00 amrap- burpees
2) 2:00 amrap- air squats
3) 3:00 amrap- man makers 45#
4) 4:00 amrap- clean and jerks 185#
5) 5:00 amrap ladder (1-1/2-2/3-3/etc)- chest to bar pull ups + ring dips
22 burpees, 90 air squats, 13 man makers, 23 clean and jerks, 72 total reps (through round of 8 on each movement). good workout here. definite grinder through the last 3 amraps. tried to keep a solid pace I thought wouldn't effect me too much for the rest of the workout on the burpees and squats. then just tried to consistently move on man makers and clean and jerks, and then just wanted to do the best I could on the 5:00 amrap.
d) accumulate 3:00 plank hold
completed. no breaks. core was feeling it. actually started shaking with about 30 seconds left. good way to end 3 days of tough workouts.
5:00 row @ z1
__1:00 break__
10 x 300m row @ 90% (walk rest 1:00)
__1:00 break__
5:00 row @ z1
finished all 300m intervals under 1:00. pace stayed between 1:37 and 1:39 the entire time, feeling pretty solid with it. the z1 paces were around 2:05, which is a comfortable warm up and cool down pace on workouts like this.
@ 5:45pm
a) 3 rounds (not for time)
1) 10 goblet squats 60#
2) 10 box jumps 24" (step down)
3) 10 hip extensions
completed. hit a good bit of dynamic warm ups/stretches and mobility exercises prior to these rounds.
b) 2-2-2-1-1-1 back squats (rest 1:30)
365, 385, 405, 425, 435, 445. felt pretty strong here. 445 is the heaviest I have gone in quite a while. felt good on that rep. happy to be keeping the strength even with the focus shifting towards heavy conditioning.
c) perform with a 15:00 running clock:
1) 1:00 amrap- burpees
2) 2:00 amrap- air squats
3) 3:00 amrap- man makers 45#
4) 4:00 amrap- clean and jerks 185#
5) 5:00 amrap ladder (1-1/2-2/3-3/etc)- chest to bar pull ups + ring dips
22 burpees, 90 air squats, 13 man makers, 23 clean and jerks, 72 total reps (through round of 8 on each movement). good workout here. definite grinder through the last 3 amraps. tried to keep a solid pace I thought wouldn't effect me too much for the rest of the workout on the burpees and squats. then just tried to consistently move on man makers and clean and jerks, and then just wanted to do the best I could on the 5:00 amrap.
d) accumulate 3:00 plank hold
completed. no breaks. core was feeling it. actually started shaking with about 30 seconds left. good way to end 3 days of tough workouts.
Wednesday February 12th, 2014
@ 6:15pm
a) 3 rounds (not for time)
1) 3 wall walks (nose to wall)
2) 10 dumbbell push press 50#
3) 10 ghd sit ups
completed. performed a long warm up prior to this as well.
b) 10:00 to build to a heavy double close-grip bench press
135, 185, 205, 225, 245, 265, 285. felt pretty strong on these. I think I could have built up to about 300 but did not want to push the line without a spotter present.
c) for time:
45 double unders (buy-in)
10 rounds:
1) 15 wall balls 20#
2) 3 muscle ups
45 double unders (buy-out)
11:56. went through this unbroken. moved from exercise to exercise pretty well I think. just tried to maintain breathing and get on the rings quicker than I normally would, which I think I was pretty successful with.
d) 3x20 hollow rocks (rest 1:00)
completed.
a) 3 rounds (not for time)
1) 3 wall walks (nose to wall)
2) 10 dumbbell push press 50#
3) 10 ghd sit ups
completed. performed a long warm up prior to this as well.
b) 10:00 to build to a heavy double close-grip bench press
135, 185, 205, 225, 245, 265, 285. felt pretty strong on these. I think I could have built up to about 300 but did not want to push the line without a spotter present.
c) for time:
45 double unders (buy-in)
10 rounds:
1) 15 wall balls 20#
2) 3 muscle ups
45 double unders (buy-out)
11:56. went through this unbroken. moved from exercise to exercise pretty well I think. just tried to maintain breathing and get on the rings quicker than I normally would, which I think I was pretty successful with.
d) 3x20 hollow rocks (rest 1:00)
completed.
Wednesday, February 12, 2014
Tuesday February 11th, 2014
@ 5:30am
10:00 airdyne @ z1
kept between 180 and 194 watts.
___2:00 break___
10 x :40 @ 90% + :20 slow pedal
pace was between 305 and 327 watts for the hard portions. good work here.
___2:00 break___
10:00 airdyne @ z1
kept between 180 and 206 watts.
@ 5:30pm
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 toes to rings
3) 10 alternating pistols
completed.
b) emotm x 12:00 (6 sets each)
odd) 15 burpees to 6"
even) 50 double unders
completed. burpees were all done between :38 and :45, except for round 6, which was done in about :50. double unders were done unbroken except for 1 set, where I messed up at 44. the double unders were taking about :28 each time.
c) 10:00 amrap ladder (3-3/6-6/9-9/etc)
1) thrusters 95#
2) toes to rings
159 reps (12 t2r on round of 21). moved decently through this. the toes to rings were a long movement, so they take a little while regardless of unbroken or not. thrusters felt solid today, tried to break them up so I was able to consistently move through the workout.
10:00 airdyne @ z1
kept between 180 and 194 watts.
___2:00 break___
10 x :40 @ 90% + :20 slow pedal
pace was between 305 and 327 watts for the hard portions. good work here.
___2:00 break___
10:00 airdyne @ z1
kept between 180 and 206 watts.
@ 5:30pm
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 toes to rings
3) 10 alternating pistols
completed.
b) emotm x 12:00 (6 sets each)
odd) 15 burpees to 6"
even) 50 double unders
completed. burpees were all done between :38 and :45, except for round 6, which was done in about :50. double unders were done unbroken except for 1 set, where I messed up at 44. the double unders were taking about :28 each time.
c) 10:00 amrap ladder (3-3/6-6/9-9/etc)
1) thrusters 95#
2) toes to rings
159 reps (12 t2r on round of 21). moved decently through this. the toes to rings were a long movement, so they take a little while regardless of unbroken or not. thrusters felt solid today, tried to break them up so I was able to consistently move through the workout.
Monday, February 10, 2014
Sunday February 9th, 2014
@ 10:00am
row 1/2 marathon
1:21:45.00 (1:56.20/500m). the last day of long rowing. finished it off with a 1/2 marathon rather than an hour. kept a solid pace for the most part, trying to slowly bring the pace down. then, with about 3k left, started to pick it up quite a bit to bring it home. never thought I would complete a row this long, but check it off the list. felt great.
row 1/2 marathon
1:21:45.00 (1:56.20/500m). the last day of long rowing. finished it off with a 1/2 marathon rather than an hour. kept a solid pace for the most part, trying to slowly bring the pace down. then, with about 3k left, started to pick it up quite a bit to bring it home. never thought I would complete a row this long, but check it off the list. felt great.
Saturday February 8th, 2014
@ 10:00am
a) open workout 13.1
172 reps. not good whatsoever, wanted to get 180 again (176 and 185 on 2 attempts last year). after watching video, paced the burpees out way too much and did really well on the barbell. just left too much to make up by going out so slow. felt great moving through 165# though.
b) stationary bike 10:00 @ light pace
completed.
@ 3:30pm
a) 3x10m hs walk
b) emotm x 10 sets- 2 muscle ups (technique focus)
technique improving. watched the video, and need to continue focusing on the technique from rep to rep, rather than just trying to power my way up over the rings.
(3:00 break)
c) for time:
1) 300 double unders
2) 20 muscle ups
7:47 (3:58 for double unders (110/40/5x30)_:32 break_3:17 for muscle ups (4/8x2)). muscle ups felt better than they have in a while. still need this to be way faster. will continue working on it and see the improvement with it.
a) open workout 13.1
172 reps. not good whatsoever, wanted to get 180 again (176 and 185 on 2 attempts last year). after watching video, paced the burpees out way too much and did really well on the barbell. just left too much to make up by going out so slow. felt great moving through 165# though.
b) stationary bike 10:00 @ light pace
completed.
@ 3:30pm
a) 3x10m hs walk
b) emotm x 10 sets- 2 muscle ups (technique focus)
technique improving. watched the video, and need to continue focusing on the technique from rep to rep, rather than just trying to power my way up over the rings.
(3:00 break)
c) for time:
1) 300 double unders
2) 20 muscle ups
7:47 (3:58 for double unders (110/40/5x30)_:32 break_3:17 for muscle ups (4/8x2)). muscle ups felt better than they have in a while. still need this to be way faster. will continue working on it and see the improvement with it.
Friday, February 7, 2014
Thursday February 6th, 2014
@ 4:00pm
a) 3 rounds (not for time)
1) 10 push ups
2) 10 hip extensions
3) 10 wall balls 20#
completed. good warm up. got the body moving.
b) 2.2.2.1.1.1 back squats (heavy) (rest 1:30)
365, 385, 405, 420, 430, 440. much better here than last week. legs felt strong and hit all sets and reps well.
c) 15 ring dips
15 handstand push ups (4" deficit)
12 power cleans (185#)
12 bar facing burpees
9 man makers (40#)
36 double unders
12 ring dips
12 handstand push ups (4" deficit)
9 power cleans (185#)
9 bar facing burpees
6 man makers (40#)
24 double unders
9 ring dips
9 handstand push ups (4" deficit)
6 power cleans (185#)
6 bar facing burpees
3 man makers (40#)
12 double unders
16:05. kept a solid pace throughout the workout. tried to break things up on the first round so that I could pick it up on the second and third rounds. ring dips were ub throughout, hspu were 10/5 and then ub (rested on my head) for 2 sets, power cleans 7/3/2-6/3-6, then burpee "ub", man makers "ub" and double unders unbroken. definitely a grinder type workout, just staying in it to push through the reps.
a) 3 rounds (not for time)
1) 10 push ups
2) 10 hip extensions
3) 10 wall balls 20#
completed. good warm up. got the body moving.
b) 2.2.2.1.1.1 back squats (heavy) (rest 1:30)
365, 385, 405, 420, 430, 440. much better here than last week. legs felt strong and hit all sets and reps well.
c) 15 ring dips
15 handstand push ups (4" deficit)
12 power cleans (185#)
12 bar facing burpees
9 man makers (40#)
36 double unders
12 ring dips
12 handstand push ups (4" deficit)
9 power cleans (185#)
9 bar facing burpees
6 man makers (40#)
24 double unders
9 ring dips
9 handstand push ups (4" deficit)
6 power cleans (185#)
6 bar facing burpees
3 man makers (40#)
12 double unders
16:05. kept a solid pace throughout the workout. tried to break things up on the first round so that I could pick it up on the second and third rounds. ring dips were ub throughout, hspu were 10/5 and then ub (rested on my head) for 2 sets, power cleans 7/3/2-6/3-6, then burpee "ub", man makers "ub" and double unders unbroken. definitely a grinder type workout, just staying in it to push through the reps.
Thursday, February 6, 2014
Wednesday February 5th, 2014
@ 9:45am
emotm x 30 sets --> row 125m
(start at about 75% and work up to 100% for last 5 sets)
due to school cancellation, decided to move the row to today instead of waiting for tomorrow. started out around :27 for a few go's and then worked it down to :24-25 for about 15 sets. then, hit in the :23 second range for 5 sets then 5 sets @ :21-:22. was able to recover between each set, which it was intended to do, and was able to hit each set with a good mindset and technique. great morning workout, legs and lungs were firing but body felt solid after the workout was over.
@ 4:00pm
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 dumbbell push press 45#
3) 10 ghd sit ups
completed. unbroken on the handstand walk each time. good warm up.
b) 10:00 to work to a heavy push press double
135, 185, 205, 225, 245, 255, 265. felt pretty good here. had no real stalling point with any of the sets. was able to get a decent drive out of the dip.
c) 10:00 muscle up work
(focus on the kip and keeping the legs more straight rather than getting bendy with them)
completed. was hit and miss on how my legs were and the efficiency of the kip. will continue to work on it, hopefully leading towards some improvement.
d) 3 rounds
1) 12 overhead squats 135#
2) 8 toes to bar
3) 4 muscle ups
5:31. went unbroken on the first 2 sets of muscle ups and then went 3/1 on the 3rd set. technique was hit and miss with the kip. need to keep working with it. went unbroken on the overhead squats and toes to bar.
(1:00 break)
3 rounds
1) 12 shoulder to overhead 135#
2) 8 toes to bar
3) 4 muscle ups
5:55. broke the muscle ups into 3/1 x 2 and then 2/2. unbroken on the shoulder to overhead and toes to bar. grip and shoulders were starting to feel it a bit on this portion of the conditioning.
(1:00 break)
3 rounds
1) 12 deadlifts 225#
2) 8 toes to bar
3) 4 muscle ups
6:09. muscle ups were 2/2 the entire time. unbroken on deadlifts and toes to bar. pretty solid overall day. need to continue to focus on muscle up technique and efficiency. then, begin working on limiting the rest more between sets. always a process.
e) 3x20 hollow rocks (rest 1:00)
completed.
emotm x 30 sets --> row 125m
(start at about 75% and work up to 100% for last 5 sets)
due to school cancellation, decided to move the row to today instead of waiting for tomorrow. started out around :27 for a few go's and then worked it down to :24-25 for about 15 sets. then, hit in the :23 second range for 5 sets then 5 sets @ :21-:22. was able to recover between each set, which it was intended to do, and was able to hit each set with a good mindset and technique. great morning workout, legs and lungs were firing but body felt solid after the workout was over.
@ 4:00pm
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 dumbbell push press 45#
3) 10 ghd sit ups
completed. unbroken on the handstand walk each time. good warm up.
b) 10:00 to work to a heavy push press double
135, 185, 205, 225, 245, 255, 265. felt pretty good here. had no real stalling point with any of the sets. was able to get a decent drive out of the dip.
c) 10:00 muscle up work
(focus on the kip and keeping the legs more straight rather than getting bendy with them)
completed. was hit and miss on how my legs were and the efficiency of the kip. will continue to work on it, hopefully leading towards some improvement.
d) 3 rounds
1) 12 overhead squats 135#
2) 8 toes to bar
3) 4 muscle ups
5:31. went unbroken on the first 2 sets of muscle ups and then went 3/1 on the 3rd set. technique was hit and miss with the kip. need to keep working with it. went unbroken on the overhead squats and toes to bar.
(1:00 break)
3 rounds
1) 12 shoulder to overhead 135#
2) 8 toes to bar
3) 4 muscle ups
5:55. broke the muscle ups into 3/1 x 2 and then 2/2. unbroken on the shoulder to overhead and toes to bar. grip and shoulders were starting to feel it a bit on this portion of the conditioning.
(1:00 break)
3 rounds
1) 12 deadlifts 225#
2) 8 toes to bar
3) 4 muscle ups
6:09. muscle ups were 2/2 the entire time. unbroken on deadlifts and toes to bar. pretty solid overall day. need to continue to focus on muscle up technique and efficiency. then, begin working on limiting the rest more between sets. always a process.
e) 3x20 hollow rocks (rest 1:00)
completed.
Wednesday, February 5, 2014
Tuesday February 4th, 2014
@ 5:30am
emotm x 30 sets
airdyne 12 calories (on AD6)
(start out about 70% and work up to 100% for last 4-5 sets)
these sets were solid. pretty much turned into a :30/:30 type workout. was hitting between 314 and 340 watts for the first bundle of sets, then worked up to 356-390, then for the last 6-7 was going over 400 watts with the last few topping out in the 500s. good workout, felt pretty strong this morning.
@ 4:00pm
a) emotm x 10:00
6 burpees (6") + 12 wall balls (20#)
completed. all around between :42 and :45. just kept a consistent pace through each movement, working on efficiency and movement pattern.
(2:00 break)
b) 7:00 amrap
10 thrusters 115# + 10 chest to bar pull ups
5 rounds. unbroken on each movement with too much rest between exercises. was feeling the emotm on this piece, with only 2:00 of rest. tried to stay in it mentally and just focus on whatever set was in front of me.
(1:00 break)
c) emotm x 10:00
6 burpees (6") + 6 hang power cleans (165#)
this just turned into finishing 10 rounds. the first round took almost 2:00. the 1:00 rest was clearly not enough time to recover much at all. was about to pick up my pace on the last 3-4 sets, hitting those emotm. but, the first 3-4 sets were every :90 or a little less, then down to about 1:15 for the middle sets. rough go here, was just a fight to stay in it mentally. got tough.
emotm x 30 sets
airdyne 12 calories (on AD6)
(start out about 70% and work up to 100% for last 4-5 sets)
these sets were solid. pretty much turned into a :30/:30 type workout. was hitting between 314 and 340 watts for the first bundle of sets, then worked up to 356-390, then for the last 6-7 was going over 400 watts with the last few topping out in the 500s. good workout, felt pretty strong this morning.
@ 4:00pm
a) emotm x 10:00
6 burpees (6") + 12 wall balls (20#)
completed. all around between :42 and :45. just kept a consistent pace through each movement, working on efficiency and movement pattern.
(2:00 break)
b) 7:00 amrap
10 thrusters 115# + 10 chest to bar pull ups
5 rounds. unbroken on each movement with too much rest between exercises. was feeling the emotm on this piece, with only 2:00 of rest. tried to stay in it mentally and just focus on whatever set was in front of me.
(1:00 break)
c) emotm x 10:00
6 burpees (6") + 6 hang power cleans (165#)
this just turned into finishing 10 rounds. the first round took almost 2:00. the 1:00 rest was clearly not enough time to recover much at all. was about to pick up my pace on the last 3-4 sets, hitting those emotm. but, the first 3-4 sets were every :90 or a little less, then down to about 1:15 for the middle sets. rough go here, was just a fight to stay in it mentally. got tough.
Tuesday, February 4, 2014
Monday, February 3, 2014
Sunday February 2nd, 2014
session 1
row 50:00 (for meters)
12,666m (1:58.40/500m). decided to not go the all out this week, and rather keep it to 90-95% so I didn't feel crushed afterwards. started out around 1:59-2:00 and kept 1:56-2:00 the entire time. felt good during this, still a mental battle to just stay on the rower for that long.
session 2
a) 3 rounds (not for time)
1) 30 double unders
2) 10 goblet squats 53#
3) 10 alternating db snatch 70#
completed.
b) 7x2 front squat (heavy) (rest 1:30)
225, 275, 295, 315, 335, 345, 355.
c) 5x1.1 clean (heavy) (rest 1:30)
290, 300, 300, 300, 300.
legs felt toasted for this afternoon session. actually missed a rep on cleans @ 300#, was too far back and couldn't get myself out of the hole. other than that, everything went pretty well. just didn't have any pop in the legs and lower back and hamstrings were decently fatigued.
row 50:00 (for meters)
12,666m (1:58.40/500m). decided to not go the all out this week, and rather keep it to 90-95% so I didn't feel crushed afterwards. started out around 1:59-2:00 and kept 1:56-2:00 the entire time. felt good during this, still a mental battle to just stay on the rower for that long.
session 2
a) 3 rounds (not for time)
1) 30 double unders
2) 10 goblet squats 53#
3) 10 alternating db snatch 70#
completed.
b) 7x2 front squat (heavy) (rest 1:30)
225, 275, 295, 315, 335, 345, 355.
c) 5x1.1 clean (heavy) (rest 1:30)
290, 300, 300, 300, 300.
legs felt toasted for this afternoon session. actually missed a rep on cleans @ 300#, was too far back and couldn't get myself out of the hole. other than that, everything went pretty well. just didn't have any pop in the legs and lower back and hamstrings were decently fatigued.
Saturday February 1st, 2014
@ 10:00am
a) open workout 13.2
10:00 amrap- 5 sh2oh 115# + 10 deadlifts 115# + 15 box jumps 24"
327 total reps (compare to 330 from last year's open). went out well on this and faded a bit on the box jumps through rounds 5-10. needed to hold on a little better. a bit of a chest cold/mucus thing going, but still should have battled at least in round 10 on the box jumps to ensure 11 rounds again.
b) row 2k @ z1
completed.
@ 3:00pm
a) emotm x 7:00- 3 muscle ups
completed. need to continue to focus on the technique side of these. my hip pop through the kip isn't terribly efficient, and this is causing fatigue quicker than it should. made each set easily but without good technique, not really improving a terribly large amount.
--3:00 break--
b) 50 ball slams 40#
1:43 (unbroken). burnt the shoulders and biceps a decent amount before going back into the muscle ups.
--1:00 break--
c) emotm x 7:00- 3 muscle ups
completed. see above.
a) open workout 13.2
10:00 amrap- 5 sh2oh 115# + 10 deadlifts 115# + 15 box jumps 24"
327 total reps (compare to 330 from last year's open). went out well on this and faded a bit on the box jumps through rounds 5-10. needed to hold on a little better. a bit of a chest cold/mucus thing going, but still should have battled at least in round 10 on the box jumps to ensure 11 rounds again.
b) row 2k @ z1
completed.
@ 3:00pm
a) emotm x 7:00- 3 muscle ups
completed. need to continue to focus on the technique side of these. my hip pop through the kip isn't terribly efficient, and this is causing fatigue quicker than it should. made each set easily but without good technique, not really improving a terribly large amount.
--3:00 break--
b) 50 ball slams 40#
1:43 (unbroken). burnt the shoulders and biceps a decent amount before going back into the muscle ups.
--1:00 break--
c) emotm x 7:00- 3 muscle ups
completed. see above.
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