@ 11:15am
a) 250m row @ z1
400m run @ z1
15 calorie AD @ z1
b) for time:
500m-400m-300m-200m-100m row
50-40-30-20-10 calorie airdyne (AD6)
400m-400m-200m-200m-100m run (all out and back)
20:19. stayed consistent throughout this entire workout. rows were done between 1:42 and 1:45, the airdyne was kept between 246 watts and 274 watts, while the runs were 1:39, 1:36, :44, :44, :23. breathing was good the whole time.
@ 7:00pm
a) 15:00 skill session (ring work)
hit some swings, some skin the cats, some muscle ups.
b) 15:00 to build to a heavy snatch single
95, 115, 135, 155, 175, 195, 215, 225, 235, 245, 255, 265. technique felt solid today. very happy with hitting 265, had not gone that heavy in a while. wore my olympic lifting shoes for the first time since January, and no idea if that helped or not.
c) 5x5 back squat (add 10# to each set from last week) (rest 1:30)
295, 315, 335, 355, 365. good day with these. felt stronger than last week, legs just felt a little better. will continue building on these weights.
d) emotm x 10:00--> 3 muscle ups
technique was good on these tonight. need to continue building on it. have 6 weeks to dial these in even more.
Saturday, March 29, 2014
Friday March 28th, 2014
@ 4:30pm
a) 1000m row
1) 500m @ z1
2) 250m @ <1:55
3) 250m @ <1:50
b) 3 rounds (not for time)
1) 12 wall balls 20#
2) 30 double unders
c) 3 rounds (not for time)
1) 3 thrusters 95#
2) 2 bar facing burpees
a, b and c mixed together provided a great warm up. my body was firing on all cylinders and was ready to go for this workout.
d) Open Workout 14.5
9:36. went exactly the way I wanted it to. the goal was to finish under 10 minutes, and stayed on it well enough to go under that goal comfortably. unbroken on the thrusters and then a consistent pace on the burpees (which may have been slow but didn't slow down much from beginning to end).
e) 10:00 airdyne @ cool down
a) 1000m row
1) 500m @ z1
2) 250m @ <1:55
3) 250m @ <1:50
b) 3 rounds (not for time)
1) 12 wall balls 20#
2) 30 double unders
c) 3 rounds (not for time)
1) 3 thrusters 95#
2) 2 bar facing burpees
a, b and c mixed together provided a great warm up. my body was firing on all cylinders and was ready to go for this workout.
d) Open Workout 14.5
9:36. went exactly the way I wanted it to. the goal was to finish under 10 minutes, and stayed on it well enough to go under that goal comfortably. unbroken on the thrusters and then a consistent pace on the burpees (which may have been slow but didn't slow down much from beginning to end).
e) 10:00 airdyne @ cool down
Friday, March 28, 2014
Thursday March 27th, 2014
@ 5:30pm
5 rounds (@ an easy-moderate pace)
1) 250m row
2) 1:00 hip/back/hamstring mobility
3) 15 calorie airdyne
4) 1:00 shoulder mobility
completed. felt real good after. the body was loosened up and ready to go. shoulders and chest were a little tight when starting.
5 rounds (@ an easy-moderate pace)
1) 250m row
2) 1:00 hip/back/hamstring mobility
3) 15 calorie airdyne
4) 1:00 shoulder mobility
completed. felt real good after. the body was loosened up and ready to go. shoulders and chest were a little tight when starting.
Thursday, March 27, 2014
Wednesday March 26th, 2014
@ 5:45am
5000m row @ z1
(every 1000m, perform 10 ball slams 30#)
completed. took around 25 minutes to complete this. felt much better when I was done than when I woke up. had to get the body and mind moving this morning. slept like a rock but woke up pretty tired.
@ 5:00pm
a) 3 rounds (not for time)
1) handstand walk practice
2) 10 db push press 40#
3) 10 wall balls 25#
b) 5x5 bench press (heavy) (rest 1:30)
205, 225, 245, 260, 270. this may be a 5-rep PR, I am not sure. felt strong though, my pressing has felt strong in general the last month or so.
c) 6:00 amrap
1) 10 calorie airdyne
2) 6 shoulder to overhead 155#
3) 12 toes to bar
4 rounds + 10 calories. stayed consistent through all the rounds. toes to bar were broken up into 7/5 on rounds 1-3 then were done unbroken on round 4. felt good and sharp.
--5:00 break--
d) 6:00 amrap
1) 100m row
2) 6 alternating kb snatch 70#
3) 12 wall balls 25#
4 rounds + 68 meters. moved through this well, other than 2 no reps on wall balls for not going above the target (were close, but decided to no rep). the rows were done about 1:42-1:43 pace.
--5:00 break--
e) 6:00 amrap
1) 100m shuttle run (50m out and back)
2) 6 deadlifts 255#
3) 12 hand release push ups
5 rounds + 30 meters. was able to hit all the push up sets unbroken, with slight pauses at the top of later sets, which is much better for me compared to what it usually is. the deadlifts were unbroken and felt smooth. just tried to run at a solid pace.
5000m row @ z1
(every 1000m, perform 10 ball slams 30#)
completed. took around 25 minutes to complete this. felt much better when I was done than when I woke up. had to get the body and mind moving this morning. slept like a rock but woke up pretty tired.
@ 5:00pm
a) 3 rounds (not for time)
1) handstand walk practice
2) 10 db push press 40#
3) 10 wall balls 25#
b) 5x5 bench press (heavy) (rest 1:30)
205, 225, 245, 260, 270. this may be a 5-rep PR, I am not sure. felt strong though, my pressing has felt strong in general the last month or so.
c) 6:00 amrap
1) 10 calorie airdyne
2) 6 shoulder to overhead 155#
3) 12 toes to bar
4 rounds + 10 calories. stayed consistent through all the rounds. toes to bar were broken up into 7/5 on rounds 1-3 then were done unbroken on round 4. felt good and sharp.
--5:00 break--
d) 6:00 amrap
1) 100m row
2) 6 alternating kb snatch 70#
3) 12 wall balls 25#
4 rounds + 68 meters. moved through this well, other than 2 no reps on wall balls for not going above the target (were close, but decided to no rep). the rows were done about 1:42-1:43 pace.
--5:00 break--
e) 6:00 amrap
1) 100m shuttle run (50m out and back)
2) 6 deadlifts 255#
3) 12 hand release push ups
5 rounds + 30 meters. was able to hit all the push up sets unbroken, with slight pauses at the top of later sets, which is much better for me compared to what it usually is. the deadlifts were unbroken and felt smooth. just tried to run at a solid pace.
Wednesday, March 26, 2014
Tuesday March 25th, 2014
@ 5:45am
a) 5:00 airdyne @ z1
b) 1:00 airdyne @ 90%
1:00 airdyne @ 40-50%
x 10 sets
completed. kept the wattage between 305 and 327 for the most part, with the last set being 340+. just stayed consistent throughout the sets. felt good to get the body and mind going this morning.
c) 5:00 airdyne @ cool down
@ 5:30pm
a) 3 rounds (not for time)
1) 10 db overhead squat 40# (5 each arm)
2) 10 hip extensions
3) 10 toes to rings
b) 15:00 to a heavy complex
--> clean + clean + lo-hang clean + hi-hang clean
205, 225, 245, 265, 285, 305. great day on this. felt strong with it. this may be the most I have ever hit for more than a couple reps. happy with how this went.
c) 5 rounds
1) 7 hang squat snatch 115#
2) 5 muscle ups
(20 double unders emotm starting @ 0:00)
10:00. this was a good go. started out well paced, which allowed for me to stay pretty strong through it. should have pushed a little harder for 1-2 of the minutes, but did the best I could. didn't have as much time each minute as you would think.
d) emotm x 10:00--> 2 rope climbs
completed. grip was pretty fried by the end. only took about 5 minutes between the conditioning and this portion. good skill work, will probably need these for regionals.
a) 5:00 airdyne @ z1
b) 1:00 airdyne @ 90%
1:00 airdyne @ 40-50%
x 10 sets
completed. kept the wattage between 305 and 327 for the most part, with the last set being 340+. just stayed consistent throughout the sets. felt good to get the body and mind going this morning.
c) 5:00 airdyne @ cool down
@ 5:30pm
a) 3 rounds (not for time)
1) 10 db overhead squat 40# (5 each arm)
2) 10 hip extensions
3) 10 toes to rings
b) 15:00 to a heavy complex
--> clean + clean + lo-hang clean + hi-hang clean
205, 225, 245, 265, 285, 305. great day on this. felt strong with it. this may be the most I have ever hit for more than a couple reps. happy with how this went.
c) 5 rounds
1) 7 hang squat snatch 115#
2) 5 muscle ups
(20 double unders emotm starting @ 0:00)
10:00. this was a good go. started out well paced, which allowed for me to stay pretty strong through it. should have pushed a little harder for 1-2 of the minutes, but did the best I could. didn't have as much time each minute as you would think.
d) emotm x 10:00--> 2 rope climbs
completed. grip was pretty fried by the end. only took about 5 minutes between the conditioning and this portion. good skill work, will probably need these for regionals.
Tuesday, March 25, 2014
Monday March 24th, 2014
@ 4:45pm
a) emotm x 12:00 (6 sets of each)
odd) 15 calorie row
even) 35 double unders
completed. the row started out at about 42 seconds then worked down to about 35 seconds. the double unders were all unbroken.
b) 3 rounds
1) 21 box jumps 24"
2) 15 chest to bar pull ups
3) 9 squat cleans 155#
7:27. just tried to stay steady through this. the chest to bars were unbroken then 9/6 while the squat cleans were singles until the final set, which was unbroken.
c) 18-15-12
1) handstand push ups
2) overhead squats 115#
3) ring dips
7:22. SHOULDER BURN. all the exercises were taxing on the shoulders. if needed, rested on my head on the handstand push ups (never came off the wall), then ohs were unbroken, then the ring dips were broken into 2 or 3 sets each time.
a) emotm x 12:00 (6 sets of each)
odd) 15 calorie row
even) 35 double unders
completed. the row started out at about 42 seconds then worked down to about 35 seconds. the double unders were all unbroken.
b) 3 rounds
1) 21 box jumps 24"
2) 15 chest to bar pull ups
3) 9 squat cleans 155#
7:27. just tried to stay steady through this. the chest to bars were unbroken then 9/6 while the squat cleans were singles until the final set, which was unbroken.
c) 18-15-12
1) handstand push ups
2) overhead squats 115#
3) ring dips
7:22. SHOULDER BURN. all the exercises were taxing on the shoulders. if needed, rested on my head on the handstand push ups (never came off the wall), then ohs were unbroken, then the ring dips were broken into 2 or 3 sets each time.
Monday, March 24, 2014
Saturday March 22nd, 2014
@ 8:30am
a) 30 calorie airdyne @ z1
400m run @ z1
b) for time:
1) 50-40-30-20-10 calorie airdyne
2) 400m run (each round)
3) 25-20-15-10-5 burpees to 6" target
21:23. this was a good workout. kept at a consistent pace the entire time, but that consistent pace turned tougher and tougher as the rounds wore on. was good work, performed with Danny at his gym.
@ 3:30pm
a) 3 rounds (not for time)
1) handstand walk work
2) 10 ghd sit ups
3) 10 kb swings 53#
b) 15:00 to a heavy complex- power snatch + lo-hang snatch
95, 115, 135, 155, 175, 185, 195, 205, 215, 225. felt pretty solid on this complex today. want to keep working on these different complexes moving forward, getting heavier and heavier each week as the regionals approach.
c) 5x5 back squats (moderate-heavy) (rest 1:30)
285, 305, 325, 345, 355. legs were feeling it a little bit on the last set, but felt pretty strong and no problem with the left knee like last week. will build this up in the weeks moving forward.
d) emotm x 12:00 (6 sets each)
odd) 5 power snatch 135#
even) 10 shoulder to overhead 135#
completed. felt good on this piece. wanted to get barbell work in with cycling through reps at lower weights. shoulders were a little fatigued by the end, but nothing bad.
a) 30 calorie airdyne @ z1
400m run @ z1
b) for time:
1) 50-40-30-20-10 calorie airdyne
2) 400m run (each round)
3) 25-20-15-10-5 burpees to 6" target
21:23. this was a good workout. kept at a consistent pace the entire time, but that consistent pace turned tougher and tougher as the rounds wore on. was good work, performed with Danny at his gym.
@ 3:30pm
a) 3 rounds (not for time)
1) handstand walk work
2) 10 ghd sit ups
3) 10 kb swings 53#
b) 15:00 to a heavy complex- power snatch + lo-hang snatch
95, 115, 135, 155, 175, 185, 195, 205, 215, 225. felt pretty solid on this complex today. want to keep working on these different complexes moving forward, getting heavier and heavier each week as the regionals approach.
c) 5x5 back squats (moderate-heavy) (rest 1:30)
285, 305, 325, 345, 355. legs were feeling it a little bit on the last set, but felt pretty strong and no problem with the left knee like last week. will build this up in the weeks moving forward.
d) emotm x 12:00 (6 sets each)
odd) 5 power snatch 135#
even) 10 shoulder to overhead 135#
completed. felt good on this piece. wanted to get barbell work in with cycling through reps at lower weights. shoulders were a little fatigued by the end, but nothing bad.
Friday March 21st, 2014
@ 9:00am
5 rounds (at z1 pace)
1) 500m row
2) :45 squat hold (push up hold for 5th round)
completed. couldn't get the active recovery in the day before, so pushed it to the morning. needed to get things moving and loosened up.
@ 4:30pm
a) 3 rounds (not for time)
1) 10 calorie row
2) 5 toes to bar
3) 5 wall balls 20#
4) 5 power cleans 135# (done as singles)
5) 2 muscle ups
completed. hit 500m row and lots of mobility prior to this warm up piece.
b) Open workout 14.4.
229 reps. was able to work back to the rower and hit 29 calories. overall, solid workout. gameplan worked out well, still a little slow on the muscle ups, but better. score should hold up decently.
c) 10:00 airdyne @ cool down
5 rounds (at z1 pace)
1) 500m row
2) :45 squat hold (push up hold for 5th round)
completed. couldn't get the active recovery in the day before, so pushed it to the morning. needed to get things moving and loosened up.
@ 4:30pm
a) 3 rounds (not for time)
1) 10 calorie row
2) 5 toes to bar
3) 5 wall balls 20#
4) 5 power cleans 135# (done as singles)
5) 2 muscle ups
completed. hit 500m row and lots of mobility prior to this warm up piece.
b) Open workout 14.4.
229 reps. was able to work back to the rower and hit 29 calories. overall, solid workout. gameplan worked out well, still a little slow on the muscle ups, but better. score should hold up decently.
c) 10:00 airdyne @ cool down
Wednesday, March 19, 2014
Wednesday March 19th, 2014
@ 5:30am
row 5000m @ z1
--> every 1000m, perform 1 round of "Cindy"
took about 28 minutes. good morning work to get the body going and to flush things out a bit. body was tired from the previous couple days of work.
@ 4:30pm
a) 3 rounds (not for time)
1) 30 double unders
2) 10 db push press 40#
3) 10 db front squats 40#
b) push press double ladder (emotm)
(start @ 155#, move up 10# every minute)
155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265. stopped after 265. felt strong with it. 2nd rep at 265 was a good challenge, and I thought hitting 12 sets was a good amount for this work. 275 would have been a battle.
c) 5:00 amrap
1) 10 calorie airdyne
2) 5 power cleans 135#
3) 10 box jumps 24"
4 rounds. went consistent here. each round was about the same pace, with the last round being the fastest of the 4.
d) 5:00 amrap
1) 10 calorie row
2) 5 squat snatches 115#
3) 10 toes to bar
3 rounds + 14 reps. finished out the set of 5 squat snatches :03 past the time, so figured I had finished 4 prior to the 5:00 was up. again, solid and consistent pace throughout the amrap, with everything unbroken.
e) 5:00 amrap
1) 100m shuttle run (50m out and back)
2) 5 front squats 185# (from the floor)
3) 10 ball slams 40#
4 rounds + 95m run. consistent again here. was just about back from the shuttle run when the buzzer went off. wanted to finish out that run prior to time, just wasn't able to. overall, good day of training. recovery day tomorrow prior to 14.4 on Friday.
row 5000m @ z1
--> every 1000m, perform 1 round of "Cindy"
took about 28 minutes. good morning work to get the body going and to flush things out a bit. body was tired from the previous couple days of work.
@ 4:30pm
a) 3 rounds (not for time)
1) 30 double unders
2) 10 db push press 40#
3) 10 db front squats 40#
b) push press double ladder (emotm)
(start @ 155#, move up 10# every minute)
155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265. stopped after 265. felt strong with it. 2nd rep at 265 was a good challenge, and I thought hitting 12 sets was a good amount for this work. 275 would have been a battle.
c) 5:00 amrap
1) 10 calorie airdyne
2) 5 power cleans 135#
3) 10 box jumps 24"
4 rounds. went consistent here. each round was about the same pace, with the last round being the fastest of the 4.
d) 5:00 amrap
1) 10 calorie row
2) 5 squat snatches 115#
3) 10 toes to bar
3 rounds + 14 reps. finished out the set of 5 squat snatches :03 past the time, so figured I had finished 4 prior to the 5:00 was up. again, solid and consistent pace throughout the amrap, with everything unbroken.
e) 5:00 amrap
1) 100m shuttle run (50m out and back)
2) 5 front squats 185# (from the floor)
3) 10 ball slams 40#
4 rounds + 95m run. consistent again here. was just about back from the shuttle run when the buzzer went off. wanted to finish out that run prior to time, just wasn't able to. overall, good day of training. recovery day tomorrow prior to 14.4 on Friday.
Tuesday, March 18, 2014
Tuesday March 18th, 2014
@ 5:30am
a) airdyne 5:00 @ z1
b) airdyne :30 @ 85-90%
airdyne :30 @ 40-50%
x 20 sets
good work this morning. the sets were kept between 305 watts and 340 watts each set. kept the light :30 between 80 and 120 watts. felt good, got stronger as the workout went on. was back out in the garage for it, with the heater on, and it got nice and toasty in there.
c) airdyne 5:00 @ cool down
@ 5:30pm
a) 3 rounds (not for time)
1) 10 box jumps 30"
2) 10 ghd sit ups
3) 10 toes to rings
completed.
b) 15:00 to heavy complex (6 working sets)
--> power clean + f squat + lo-hang clean + f squat + hi-hang clean + f squat
185, 205, 225, 245, 265, 285. feeling strong on these, especially the power clean. hit 285# easily on the power clean, which was great. 285 was not a max, could have hit over 300# I think. will work with this complex every couple of weeks moving forward.
c) 100 wall balls (for time)
--> emotm (starting at 0:00)- 3 muscle ups
4:59. felt strong with this conditioning. unbroken on all the muscle ups, and felt strong with them, then hit sets of 20 on all the wall ball portions, and rested until the minute after each set. had 4 total no reps, 2 on the final set, which I almost wasn't able to finish because of them. happy with how this went.
d) emotm x 10:00--> 6 strict handstand push ups
completed. good work on these, got tough eventually. improving on that press work, strengthening up the shoulders and pressing motion.
a) airdyne 5:00 @ z1
b) airdyne :30 @ 85-90%
airdyne :30 @ 40-50%
x 20 sets
good work this morning. the sets were kept between 305 watts and 340 watts each set. kept the light :30 between 80 and 120 watts. felt good, got stronger as the workout went on. was back out in the garage for it, with the heater on, and it got nice and toasty in there.
c) airdyne 5:00 @ cool down
@ 5:30pm
a) 3 rounds (not for time)
1) 10 box jumps 30"
2) 10 ghd sit ups
3) 10 toes to rings
completed.
b) 15:00 to heavy complex (6 working sets)
--> power clean + f squat + lo-hang clean + f squat + hi-hang clean + f squat
185, 205, 225, 245, 265, 285. feeling strong on these, especially the power clean. hit 285# easily on the power clean, which was great. 285 was not a max, could have hit over 300# I think. will work with this complex every couple of weeks moving forward.
c) 100 wall balls (for time)
--> emotm (starting at 0:00)- 3 muscle ups
4:59. felt strong with this conditioning. unbroken on all the muscle ups, and felt strong with them, then hit sets of 20 on all the wall ball portions, and rested until the minute after each set. had 4 total no reps, 2 on the final set, which I almost wasn't able to finish because of them. happy with how this went.
d) emotm x 10:00--> 6 strict handstand push ups
completed. good work on these, got tough eventually. improving on that press work, strengthening up the shoulders and pressing motion.
Monday March 17th, 2014
@ 4:30pm
a) emotm x 12:00 (6 sets each)
odd) 15 burpees to 6" target
even) 40 double unders
great warm up. got the lungs firing, then warmed up the legs and shoulders. focusing on where to breathe on each of the burpees so it is consistent, making the movement easier to deal with.
b) 4 rounds
1) 200m run
2) 15 thrusters 115#
3) 20 kb swings 70#
14:17. this workout was brutal. my lower back lit up during round 2 and that was the end of moving quickly at all. first round was unbroken and quick, but then once the back lit up, sets dropped down to around 4:00 as I had to take more breaks than I was hoping. positive is I fought through it and finished the workout going quicker in round 4 than rounds 2 and 3.
(rest as needed)
c) 21-15-9
1) calorie row
2) shoulder 2 overhead 115# (w/ axle bar)
3) bar facing burpees
7:36. went unbroken on everything here, and just tried to keep a consistent pace. pushed it on the rower in the last 2 rounds, went at a solid pace for the first round. bar facing burpees weren't terribly fast but were a consistent pace. shoulder to overheads were quick and unbroken, felt solid on those and controlled breathing throughout.
a) emotm x 12:00 (6 sets each)
odd) 15 burpees to 6" target
even) 40 double unders
great warm up. got the lungs firing, then warmed up the legs and shoulders. focusing on where to breathe on each of the burpees so it is consistent, making the movement easier to deal with.
b) 4 rounds
1) 200m run
2) 15 thrusters 115#
3) 20 kb swings 70#
14:17. this workout was brutal. my lower back lit up during round 2 and that was the end of moving quickly at all. first round was unbroken and quick, but then once the back lit up, sets dropped down to around 4:00 as I had to take more breaks than I was hoping. positive is I fought through it and finished the workout going quicker in round 4 than rounds 2 and 3.
(rest as needed)
c) 21-15-9
1) calorie row
2) shoulder 2 overhead 115# (w/ axle bar)
3) bar facing burpees
7:36. went unbroken on everything here, and just tried to keep a consistent pace. pushed it on the rower in the last 2 rounds, went at a solid pace for the first round. bar facing burpees weren't terribly fast but were a consistent pace. shoulder to overheads were quick and unbroken, felt solid on those and controlled breathing throughout.
Monday, March 17, 2014
Saturday March 15th, 2014
@ 10:45am
a) row 500m @ z1
airdyne 30 calories @ z1
run 200m
b) 5 rounds
1) 300m row
2) 20 calorie airdyne
3) 400m run
19:54. straight cardio burn on this one. all the rounds were relatively the same times, with the 1st and last rounds being the fastest. was able to keep the pace on the rower @ 1:46/1:47, then the watts on the airdyne between 260 and 290, then the runs were all around 1:30 (until the final round, which was under 1:30). Saturday mornings will be dedicated towards these type workouts for the next few weeks, as its a good burner to start the weekend off with.
@ 4:30pm
a) 15:00 skill session--> handstand walks and muscle ups
completed. performed static handstand hold, long handstand walk, handstand walk figure 8 course, then muscle up technique focus.
b) 15:00 to a heavy complex--> snatch pull + lo-hang snatch + ohs + hi-hang snatch
95, 115, 135, 155, 175, 190, 205, 215. felt pretty good here. was getting under the bar pretty quickly today. felt better as I got heavier and heavier.
c) EMOTM x 20:00 (10 sets each)
odd) 12 alternating db snatch 75#
even) 3 muscle ups
completed. good combination here. the snatches were taking about :35, then the muscle ups felt good. was focusing on keeping the feet/legs together on the ascent, and it helped out my reps. the more focus on technique while tired, the better it is going to pay-off in competition.
a) row 500m @ z1
airdyne 30 calories @ z1
run 200m
b) 5 rounds
1) 300m row
2) 20 calorie airdyne
3) 400m run
19:54. straight cardio burn on this one. all the rounds were relatively the same times, with the 1st and last rounds being the fastest. was able to keep the pace on the rower @ 1:46/1:47, then the watts on the airdyne between 260 and 290, then the runs were all around 1:30 (until the final round, which was under 1:30). Saturday mornings will be dedicated towards these type workouts for the next few weeks, as its a good burner to start the weekend off with.
@ 4:30pm
a) 15:00 skill session--> handstand walks and muscle ups
completed. performed static handstand hold, long handstand walk, handstand walk figure 8 course, then muscle up technique focus.
b) 15:00 to a heavy complex--> snatch pull + lo-hang snatch + ohs + hi-hang snatch
95, 115, 135, 155, 175, 190, 205, 215. felt pretty good here. was getting under the bar pretty quickly today. felt better as I got heavier and heavier.
c) EMOTM x 20:00 (10 sets each)
odd) 12 alternating db snatch 75#
even) 3 muscle ups
completed. good combination here. the snatches were taking about :35, then the muscle ups felt good. was focusing on keeping the feet/legs together on the ascent, and it helped out my reps. the more focus on technique while tired, the better it is going to pay-off in competition.
Saturday, March 15, 2014
Friday March 14th, 2014
@ 4:30pm
a) row 1000m
1) 500m @ z1
2) 250m @ <1:55/500m
3) 250m @ <1:50/500m
b) 3 rounds (not for time)
1) 3 deadlifts (135, 185, 225)
2) 20 double unders
c) 4 rounds (not for time)
1) 1 deadlift (275, 315, 365, 405)
2) 4 box jumps 24"
d) Open Workout 14.3
155 reps. the goal here was 160-175. wanted to finish the reps @ 315#, but just wasn't able to. mid back was pretty lit up towards the end. hit all singles at 315#, broke it up according to plan prior to that. stayed at a consistent pace on the box jumps. hoping this score can stay at a decent placement so I do not need to hit it again.
e) 10:00 cool down airdyne
Thursday March 13th, 2014
ACTIVE RECOVERY DAY
a) 5 rounds (at an easy-moderate pace)
1) run 200m
2) squat hold :45
3) airdyne 20 calories
4) push up hold :45
took just under 22 minutes. was real nice outside, so took the airdyne out to the driveway. felt good to get moving and loosen the body up for the day.
b) mobility
spent around 10:00 right after the 5 rounder stretching out the hips and rolling out the back.
a) 5 rounds (at an easy-moderate pace)
1) run 200m
2) squat hold :45
3) airdyne 20 calories
4) push up hold :45
took just under 22 minutes. was real nice outside, so took the airdyne out to the driveway. felt good to get moving and loosen the body up for the day.
b) mobility
spent around 10:00 right after the 5 rounder stretching out the hips and rolling out the back.
Wednesday, March 12, 2014
Wednesday March 12th, 2014
@ 5:40am
30:00 "flush" row @ z1
7042m (2:07.80/500m). body was sluggish the first 5-10 minutes, then began to warm up and get going after that. kept the stroke rate between 17 and 19 the entire time. good way to shake things out and wake up the body and mind.
@ 4:15pm
a) 3 rounds (not for time)
1) 10 hip extensions
2) 10 box jumps 36"
3) 10 db push press 40#
completed. good warm up, got the body firing and loosened things up.
b) 15:00 to work to a heavy press double
95, 115, 135, 155, 175, 185, 195, 205. PR I believe. was very happy to hit 205 for a double. felt strong. very glad my strength has been feeling solid even with losing a little weight and shifting to a big conditioning focus.
c) 6:00 amrap x 3 sets (rest 3:00 between sets)
1) 5 power snatch 95#
2) 7 overhead squats 95#
3) 9 toes to bar
5 rounds, 5 + 12, 5 + 17. good work here. grip burner to say the least. broke the snatches up into 3 and 2 for the most part, unbroken on the ohs, then 5 and 4 for t2b. glad I could pick it up as it went on. never fell off pace. overall great day of training.
30:00 "flush" row @ z1
7042m (2:07.80/500m). body was sluggish the first 5-10 minutes, then began to warm up and get going after that. kept the stroke rate between 17 and 19 the entire time. good way to shake things out and wake up the body and mind.
@ 4:15pm
a) 3 rounds (not for time)
1) 10 hip extensions
2) 10 box jumps 36"
3) 10 db push press 40#
completed. good warm up, got the body firing and loosened things up.
b) 15:00 to work to a heavy press double
95, 115, 135, 155, 175, 185, 195, 205. PR I believe. was very happy to hit 205 for a double. felt strong. very glad my strength has been feeling solid even with losing a little weight and shifting to a big conditioning focus.
c) 6:00 amrap x 3 sets (rest 3:00 between sets)
1) 5 power snatch 95#
2) 7 overhead squats 95#
3) 9 toes to bar
5 rounds, 5 + 12, 5 + 17. good work here. grip burner to say the least. broke the snatches up into 3 and 2 for the most part, unbroken on the ohs, then 5 and 4 for t2b. glad I could pick it up as it went on. never fell off pace. overall great day of training.
Tuesday March 11th, 2014
@ 5:45am
a) 5:00 airdyne @ z1
b) 10:00 airdyne for max calories (AD6)
201 calories. burner here. first 5:00 was 95 calories, with the second 5:00 being 106 calories. started off at a solid pace, then slowly picked it up through the middle of the workout, then dropped the hammer in the final minute. legs and lungs were burning, mental game was important.
c) 5:00 airdyne @ cool down
@ 5:30pm
a) 15:00 skill session
completed. worked on handstand walking around squat racks, handstand walking with 45# plates to go over, muscle up swings and then a few muscle ups.
b) 15:00 to work to a heavy complex (clean + lo-hang clean + push jerk + front squat + push jerk)
185, 205, 225, 245, 255, 265, 275. felt good here. the last jerk was the toughest part, but was able to get under the bar each time. the push jerk is coming along nicely, getting under the bar much better than I have in the past.
c) 15-12-9
1) deadlifts 315#
2) handstand push ups (4" deficit)
4:33. unbroken on each movement. probably could have gotten back to the bar or back on the wall quicker though. still felt strong during the workout and think it went well.
d) emotm x 10:00- 2 muscle ups
completed. still a work in progress. after watching the video, technique was better today than I had last week.
a) 5:00 airdyne @ z1
b) 10:00 airdyne for max calories (AD6)
201 calories. burner here. first 5:00 was 95 calories, with the second 5:00 being 106 calories. started off at a solid pace, then slowly picked it up through the middle of the workout, then dropped the hammer in the final minute. legs and lungs were burning, mental game was important.
c) 5:00 airdyne @ cool down
@ 5:30pm
a) 15:00 skill session
completed. worked on handstand walking around squat racks, handstand walking with 45# plates to go over, muscle up swings and then a few muscle ups.
b) 15:00 to work to a heavy complex (clean + lo-hang clean + push jerk + front squat + push jerk)
185, 205, 225, 245, 255, 265, 275. felt good here. the last jerk was the toughest part, but was able to get under the bar each time. the push jerk is coming along nicely, getting under the bar much better than I have in the past.
c) 15-12-9
1) deadlifts 315#
2) handstand push ups (4" deficit)
4:33. unbroken on each movement. probably could have gotten back to the bar or back on the wall quicker though. still felt strong during the workout and think it went well.
d) emotm x 10:00- 2 muscle ups
completed. still a work in progress. after watching the video, technique was better today than I had last week.
Tuesday, March 11, 2014
Monday March 10th, 2014
@ 4:45pm
a) emotm x 12:00 (4 sets of each)
1) 12 alternating db snatch 70#
2) 12 burpees to 6" target
3) 30 double unders
completed. open up the posterior chain, and got the legs and lungs firing. on strictly conditioning days, these types of warm ups are needed rather than skill work.
b) for time:
1) 50-40-30-20-10 wall balls 20#
2) 10-8-6-4-2 power cleans 185#
9:16. had a great situation for this conditioning, as Zach-Teresa-Karrie were a team against me. was a great way to get me to push and put it in a somewhat competitive environment. went unbroken on the wall balls, then singles on cleans until the sets of 4 and 2, each of which were unbroken. was feeling it a little bit in the lower back and legs. good work here.
(rest as needed)
c) 3 rounds
1) 400m run
2) 14 ghd sit ups
3) 21 box jumps 24"
8:59. we measured out a 400m course going down 13th street. worked out well. runs and rounds were consistent throughout the conditioning. runs were 1:35/1:35/1:31, and rounds were 3:04/3:04/2:51. lungs and legs were feeling good here and the running felt strong. overall very happy with the work today.
a) emotm x 12:00 (4 sets of each)
1) 12 alternating db snatch 70#
2) 12 burpees to 6" target
3) 30 double unders
completed. open up the posterior chain, and got the legs and lungs firing. on strictly conditioning days, these types of warm ups are needed rather than skill work.
b) for time:
1) 50-40-30-20-10 wall balls 20#
2) 10-8-6-4-2 power cleans 185#
9:16. had a great situation for this conditioning, as Zach-Teresa-Karrie were a team against me. was a great way to get me to push and put it in a somewhat competitive environment. went unbroken on the wall balls, then singles on cleans until the sets of 4 and 2, each of which were unbroken. was feeling it a little bit in the lower back and legs. good work here.
(rest as needed)
c) 3 rounds
1) 400m run
2) 14 ghd sit ups
3) 21 box jumps 24"
8:59. we measured out a 400m course going down 13th street. worked out well. runs and rounds were consistent throughout the conditioning. runs were 1:35/1:35/1:31, and rounds were 3:04/3:04/2:51. lungs and legs were feeling good here and the running felt strong. overall very happy with the work today.
Monday, March 10, 2014
Sunday March 9th, 2014
@ 10:30am
@ Level I Certification
8:00 amrap
1) 8 push ups
2) 10 med ball cleans 20#
3) 12 sit ups
written as a rest day, but put us through this at the seminar. was focusing on the technique of the med ball clean, as that was what they had just put us through in the morning. had a fun time with the certification but made for a long weekend.
@ Level I Certification
8:00 amrap
1) 8 push ups
2) 10 med ball cleans 20#
3) 12 sit ups
written as a rest day, but put us through this at the seminar. was focusing on the technique of the med ball clean, as that was what they had just put us through in the morning. had a fun time with the certification but made for a long weekend.
Saturday March 8th, 2014
@ 6:30am
a) row 500m @ z1
airdyne 30 calories @ z1
b) 5 rounds
1) row 500m
2) airdyne 30 calories
19:03. kept a consistent pace the first 3 rounds, then pushed it more and more on the airdyne on rounds 4 and 5. great morning cardio, pushed the lungs and legs pretty hard with this.
@ 4:30pm
@ Level I Certification
3 rounds
1) 15 thrusters 115#
2) 12 burpees
3:41. we had been moving around, working on things all day. this was at the end of the day, no real warm up involved. good leg/lung burner though, short and sweet.
@ 6:30pm
a) mobility + dynamic exercises
b) 15:00 to work to a heavy snatch single
95, 115, 135, 155, 175, 195, 215, 225 (f), 225, 235 (f), 235. legs and shoulders felt smoked for this. just wasn't generating that power out of the pull. lost 225 behind me, then hit it, then lost 235 in front (didn't lock it out overhead) then hit it. just a hit and miss day with the snatches.
c) 3.3.2.2.1.1. back squats (rest 1:30)
345, 365, 385, 400, 415, 425. legs were tired for this. had to push pretty hard to get the sets and reps in. good work though, continuing to focus on positions and drive through the floor on each of the reps.
a) row 500m @ z1
airdyne 30 calories @ z1
b) 5 rounds
1) row 500m
2) airdyne 30 calories
19:03. kept a consistent pace the first 3 rounds, then pushed it more and more on the airdyne on rounds 4 and 5. great morning cardio, pushed the lungs and legs pretty hard with this.
@ 4:30pm
@ Level I Certification
3 rounds
1) 15 thrusters 115#
2) 12 burpees
3:41. we had been moving around, working on things all day. this was at the end of the day, no real warm up involved. good leg/lung burner though, short and sweet.
@ 6:30pm
a) mobility + dynamic exercises
b) 15:00 to work to a heavy snatch single
95, 115, 135, 155, 175, 195, 215, 225 (f), 225, 235 (f), 235. legs and shoulders felt smoked for this. just wasn't generating that power out of the pull. lost 225 behind me, then hit it, then lost 235 in front (didn't lock it out overhead) then hit it. just a hit and miss day with the snatches.
c) 3.3.2.2.1.1. back squats (rest 1:30)
345, 365, 385, 400, 415, 425. legs were tired for this. had to push pretty hard to get the sets and reps in. good work though, continuing to focus on positions and drive through the floor on each of the reps.
Friday March 7th, 2014
@ 4:30pm
a) 1000m row
1) 500m @ z1
2) 250m @ <1:55/500m
3) 250m @ <1:50/500m
completed.
b) 3 rounds (not for time)
1) 10m handstand walk
2) 10 goblet squats 53#
3) 30 double unders
completed.
c) workout specific- hit a few reps of overhead squats and chest to bars
completed.
d) 14.2
278 reps (16 c2b pull ups on second set of 18). finished 2 reps short of moving on to the round of 20s. paced things out well, had a couple slight hand problems but nothing bad, just couldn't quite stay on the bar well enough the last set to move on. all ohs unbroken, broke up the c2b the entire time and it paid off in the end. happy with this effort and keeping it 1 and done.
e) 10:00 airdyne cool down
completed. lats and grip were pretty fried after 14.2, but everything else seemed to be in solid shape. went real slow on this, flushing the legs and bringing the heart rate back down.
a) 1000m row
1) 500m @ z1
2) 250m @ <1:55/500m
3) 250m @ <1:50/500m
completed.
b) 3 rounds (not for time)
1) 10m handstand walk
2) 10 goblet squats 53#
3) 30 double unders
completed.
c) workout specific- hit a few reps of overhead squats and chest to bars
completed.
d) 14.2
278 reps (16 c2b pull ups on second set of 18). finished 2 reps short of moving on to the round of 20s. paced things out well, had a couple slight hand problems but nothing bad, just couldn't quite stay on the bar well enough the last set to move on. all ohs unbroken, broke up the c2b the entire time and it paid off in the end. happy with this effort and keeping it 1 and done.
e) 10:00 airdyne cool down
completed. lats and grip were pretty fried after 14.2, but everything else seemed to be in solid shape. went real slow on this, flushing the legs and bringing the heart rate back down.
Thursday March 6th, 2014
ACTIVE RECOVERY DAY
5 rounds @ an easy-moderate pace
1) 250m row
2) :45 squat hold
3) airdyne 15 calories
4) :45 push up hold
completed. flushed the legs out, activated the shoulders a little bit, and worked the lungs up a little bit. felt sluggish to begin, then slowly felt the body feeling better and better. ready for 14.2 tomorrow.
5 rounds @ an easy-moderate pace
1) 250m row
2) :45 squat hold
3) airdyne 15 calories
4) :45 push up hold
completed. flushed the legs out, activated the shoulders a little bit, and worked the lungs up a little bit. felt sluggish to begin, then slowly felt the body feeling better and better. ready for 14.2 tomorrow.
Wednesday, March 5, 2014
Wednesday March 5th, 2014
@ 5:35am
a) row 5:00 @ z1
completed. body was tired this morning. lower back real stiff. slowly loosened up a bit during this 5:00.
b) row :30 @ <1:40/500m + rest :30
x 20 sets
completed. the first interval was just below 150m, and then the last 19 were at 150m or above. the first few were pretty tough until I was in the groove, and then things were better and better. had to get off the rower during 2 of the rest periods as my hips and lower back were tight sitting on the rower.
c) row 5:00 @ z1
completed. good cool down. flushed the legs out. overall, a decent morning. body was tired but did a solid job of getting the body moving and warmed up.
@ 6:00pm
a) 3 rounds (not for time)
1) 10 chest to bar pull ups
2) 10 handstand push ups (5 strict + 5 kipping)
3) 30 double unders
completed. jump rope broke on the first set. the screw fell out on one side so had to tape it. see how that works moving forward. working on more efficient butterfly chest to bars, felt decent today.
b) 5x3 bench (heavy) (rest 1:30)
205, 225, 245, 265, 275. felt strong. 275 felt better than 265 did. I think I could have gone up to 285 or 290 and still hit a triple. I am happy with this for today.
c) 5 rounds
1) 12 hand release push ups
2) 10 thrusters 115#
3) 8 toes to bar
6:51. http://www.youtube.com/watch?v=qBD7MkvGPyc&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A. felt pretty solid here. tried to go from one exercise to the next with little rest. had zach hitting a modified version of this so there was a push through it, and it worked out well. need to be pushing a little more on specific training days.
a) row 5:00 @ z1
completed. body was tired this morning. lower back real stiff. slowly loosened up a bit during this 5:00.
b) row :30 @ <1:40/500m + rest :30
x 20 sets
completed. the first interval was just below 150m, and then the last 19 were at 150m or above. the first few were pretty tough until I was in the groove, and then things were better and better. had to get off the rower during 2 of the rest periods as my hips and lower back were tight sitting on the rower.
c) row 5:00 @ z1
completed. good cool down. flushed the legs out. overall, a decent morning. body was tired but did a solid job of getting the body moving and warmed up.
@ 6:00pm
a) 3 rounds (not for time)
1) 10 chest to bar pull ups
2) 10 handstand push ups (5 strict + 5 kipping)
3) 30 double unders
completed. jump rope broke on the first set. the screw fell out on one side so had to tape it. see how that works moving forward. working on more efficient butterfly chest to bars, felt decent today.
b) 5x3 bench (heavy) (rest 1:30)
205, 225, 245, 265, 275. felt strong. 275 felt better than 265 did. I think I could have gone up to 285 or 290 and still hit a triple. I am happy with this for today.
c) 5 rounds
1) 12 hand release push ups
2) 10 thrusters 115#
3) 8 toes to bar
6:51. http://www.youtube.com/watch?v=qBD7MkvGPyc&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A. felt pretty solid here. tried to go from one exercise to the next with little rest. had zach hitting a modified version of this so there was a push through it, and it worked out well. need to be pushing a little more on specific training days.
Tuesday March 4th, 2014
@ 5:30am
airdyne work
a) 5:00 @ z1
completed. definitely needed this to loosen up the body. had some stiffness this morning. kept the watts between 150 and 169.
b) :30 @ 85% + :30 @ slow spin
x 20 sets
completed. the watts were kept between 305 and 327, with a few dips to 295 and a few peaks at 340. tried to just keep it at the 85% range to get a good, solid work of conditioning this morning.
c) 5:00 @ z1
completed. good cool down. slowed the heart rate and flushed the legs out. kept the watts between 163 and 204.
@ 6:00pm
a) 3 rounds (not for time)
1) 10 box jumps 30" (step down)
2) 10 ghd sit ups
3) 10 toes to bar
completed. helped to open up the hip flexors, loosen up the shoulders a bit and get the legs firing some.
b) E2MOTM x 10 sets
1) 10 kb swings 70#
2) 7 shoulder to overhead 135#
3) 4 muscle ups
4) 1 wall walk
7 sets completed within time (10 sets completed in 21:38). this was rough! the kettlebell swings took a toll eventually it seemed. sets of everything were unbroken the whole time, just was not recovering as well between exercises eventually. muscle up technique was okay, the bad thing was my big donkey kick on the back swing. need to continue to work with it.
c) 4:00 amrap x 3 sets (rest 3:00)
1) 6 clean and jerks 115#
2) 6 burpees 6"
3) 12 box jumps 24"
2+12, 2+14, 3. did a good job of moving through each of these at a consistent pace. did not want to push these all out, but rather at a 85-90% effort. body was tired from the 20:00 go beforehand, so focused on staying in it mentally and controlling my breathing and just simply moving from one to the next. overall, good day of work.
airdyne work
a) 5:00 @ z1
completed. definitely needed this to loosen up the body. had some stiffness this morning. kept the watts between 150 and 169.
b) :30 @ 85% + :30 @ slow spin
x 20 sets
completed. the watts were kept between 305 and 327, with a few dips to 295 and a few peaks at 340. tried to just keep it at the 85% range to get a good, solid work of conditioning this morning.
c) 5:00 @ z1
completed. good cool down. slowed the heart rate and flushed the legs out. kept the watts between 163 and 204.
@ 6:00pm
a) 3 rounds (not for time)
1) 10 box jumps 30" (step down)
2) 10 ghd sit ups
3) 10 toes to bar
completed. helped to open up the hip flexors, loosen up the shoulders a bit and get the legs firing some.
b) E2MOTM x 10 sets
1) 10 kb swings 70#
2) 7 shoulder to overhead 135#
3) 4 muscle ups
4) 1 wall walk
7 sets completed within time (10 sets completed in 21:38). this was rough! the kettlebell swings took a toll eventually it seemed. sets of everything were unbroken the whole time, just was not recovering as well between exercises eventually. muscle up technique was okay, the bad thing was my big donkey kick on the back swing. need to continue to work with it.
c) 4:00 amrap x 3 sets (rest 3:00)
1) 6 clean and jerks 115#
2) 6 burpees 6"
3) 12 box jumps 24"
2+12, 2+14, 3. did a good job of moving through each of these at a consistent pace. did not want to push these all out, but rather at a 85-90% effort. body was tired from the 20:00 go beforehand, so focused on staying in it mentally and controlling my breathing and just simply moving from one to the next. overall, good day of work.
Monday, March 3, 2014
Monday March 3rd, 2014
@ 4:00pm
14.1 RE-DO- original score fell below top 50 (all the way down to past top 100) so went with the decision I made with myself and re-did the workout
a) 1000m row (500m @ z1, 250m @ 1:55, 250m @ <1:50)
completed. got the body moving well. needed this to shake things out a bit and get the lungs working.
b) 3 rounds (not for time)
1) 10 box jumps 24" (step down)
2) 10 behind the neck strict press w/ 45# barbell
completed.
c) workout specific warm up
completed.
d) 14.1.2
390 reps. almost had 391 reps but locked out literally as time expired. could not count it. went out way faster this time and tried to hold on the last 3+ rounds. definitely fell off quite a bit on round 6-8. was moving the barbell much quicker, which was the plan.
e) 10:00 airdyne @ cool down pace
completed. really slow. was just trying to get the body to recover a little bit before I left the gym. pedals were barely moving at the beginning.
@ 7:45pm
a) row 500m @ z1
completed. the body needed to wake back up after the 3 hour break since the conditioning.
b) 15:00 to a heavy complex (no more than 6 working sets)
clean hi-pull + lo-hang clean (below knee) + 3 front squats + 2 push jerks
warm up sets- 45#, 135#
working sets- 185#, 205#, 225#, 245#, 255#, 265#
this was a tough complex, especially after the conditioning earlier. the front squats (plus the lo-hang clean) grind at the legs a little bit prior to the 2 push jerks. doing a better job of getting under the bar with the push jerks, and will help in the long run when I get back to split jerking.
c) mobility
completed. laid on the blocks to help the spine and lower back.
14.1 RE-DO- original score fell below top 50 (all the way down to past top 100) so went with the decision I made with myself and re-did the workout
a) 1000m row (500m @ z1, 250m @ 1:55, 250m @ <1:50)
completed. got the body moving well. needed this to shake things out a bit and get the lungs working.
b) 3 rounds (not for time)
1) 10 box jumps 24" (step down)
2) 10 behind the neck strict press w/ 45# barbell
completed.
c) workout specific warm up
completed.
d) 14.1.2
390 reps. almost had 391 reps but locked out literally as time expired. could not count it. went out way faster this time and tried to hold on the last 3+ rounds. definitely fell off quite a bit on round 6-8. was moving the barbell much quicker, which was the plan.
e) 10:00 airdyne @ cool down pace
completed. really slow. was just trying to get the body to recover a little bit before I left the gym. pedals were barely moving at the beginning.
@ 7:45pm
a) row 500m @ z1
completed. the body needed to wake back up after the 3 hour break since the conditioning.
b) 15:00 to a heavy complex (no more than 6 working sets)
clean hi-pull + lo-hang clean (below knee) + 3 front squats + 2 push jerks
warm up sets- 45#, 135#
working sets- 185#, 205#, 225#, 245#, 255#, 265#
this was a tough complex, especially after the conditioning earlier. the front squats (plus the lo-hang clean) grind at the legs a little bit prior to the 2 push jerks. doing a better job of getting under the bar with the push jerks, and will help in the long run when I get back to split jerking.
c) mobility
completed. laid on the blocks to help the spine and lower back.
Saturday March 1st, 2014
@ 10:30am
a) row 500m @ z1
airdyne 30 cals @ z1
completed.
b) 50-40-30-20-10 @ 85-90%
calorie row
calorie airdyne
16:35. did well on this one, going faster each and every set. wanted to go out at a solid pace I could sustain for a while, and then slowly pick it up as the workout went on. I think I achieved that. Lungs and legs were feeling it afterwards, real good morning cardio session.
@ 3:00pm
a) 3 rounds (not for time)
1) 12 chest to bar pull ups
2) 12 hip extensions
3) 30 double unders
completed. working on more of a traditional butterfly chest to bar rather than the modified version I have been using. making it more of a rhythm rather than butterfly on the way up but then coming straight back down.
b) 15:00 to work to a heavy complex
power snatch + lo-hang squat snatch + 2 overhead squats
95, 115, 135, 155, 175, 195, 205, 215. http://www.youtube.com/watch?v=daSIXpanZgE&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A. felt strong here on the lo-hang snatch and ohs, power snatch I felt strong until 215 where I went a little too low for it to be a power snatch. good technique work though, and wasn't close to failing anything, just went a little lower than would be permitted for power.
c) 5 rounds
1) 12 deadlifts 135#
2) 8 shoulder to overhead 135#
3) 4 muscle ups
7:02. http://www.youtube.com/watch?v=KObe9TprYN4&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A. unbroken on everything. tried to just move consistently through it. some breaks were longer than I would want, but stayed at a solid pace for the entire workout.
a) row 500m @ z1
airdyne 30 cals @ z1
completed.
b) 50-40-30-20-10 @ 85-90%
calorie row
calorie airdyne
16:35. did well on this one, going faster each and every set. wanted to go out at a solid pace I could sustain for a while, and then slowly pick it up as the workout went on. I think I achieved that. Lungs and legs were feeling it afterwards, real good morning cardio session.
@ 3:00pm
a) 3 rounds (not for time)
1) 12 chest to bar pull ups
2) 12 hip extensions
3) 30 double unders
completed. working on more of a traditional butterfly chest to bar rather than the modified version I have been using. making it more of a rhythm rather than butterfly on the way up but then coming straight back down.
b) 15:00 to work to a heavy complex
power snatch + lo-hang squat snatch + 2 overhead squats
95, 115, 135, 155, 175, 195, 205, 215. http://www.youtube.com/watch?v=daSIXpanZgE&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A. felt strong here on the lo-hang snatch and ohs, power snatch I felt strong until 215 where I went a little too low for it to be a power snatch. good technique work though, and wasn't close to failing anything, just went a little lower than would be permitted for power.
c) 5 rounds
1) 12 deadlifts 135#
2) 8 shoulder to overhead 135#
3) 4 muscle ups
7:02. http://www.youtube.com/watch?v=KObe9TprYN4&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A. unbroken on everything. tried to just move consistently through it. some breaks were longer than I would want, but stayed at a solid pace for the entire workout.
Friday February 28th, 2014
@ 6:00pm
a) row 5:00 (slowly work up from z1 down to low 1:50s)
completed.
b) mobility
completed.
c) 3 rounds (not for time)
1) 20 double unders
2) 10 good mornings (45#)
3) 5 power snatch (45#, 75#, 75#)
completed. felt pretty good after this. lower back needed some loosening up.
d) open workout 14.1
360 reps (8 rounds). wanted to get into a decent amount of double unders on round 9 but didn't push through rounds 6 and 7 well enough in order to ensure time for that.
e) 2.2.2.1.1.1 back squats (heavy)
365, 385, 395, 405, 415, 425. did these right after the open workout. legs felt a little weak here but was able to each set pretty well. need to keep up with the heavy squatting through this open phase.
f) row 5:00 @ cool down
completed. nice and slow.
a) row 5:00 (slowly work up from z1 down to low 1:50s)
completed.
b) mobility
completed.
c) 3 rounds (not for time)
1) 20 double unders
2) 10 good mornings (45#)
3) 5 power snatch (45#, 75#, 75#)
completed. felt pretty good after this. lower back needed some loosening up.
d) open workout 14.1
360 reps (8 rounds). wanted to get into a decent amount of double unders on round 9 but didn't push through rounds 6 and 7 well enough in order to ensure time for that.
e) 2.2.2.1.1.1 back squats (heavy)
365, 385, 395, 405, 415, 425. did these right after the open workout. legs felt a little weak here but was able to each set pretty well. need to keep up with the heavy squatting through this open phase.
f) row 5:00 @ cool down
completed. nice and slow.
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