Thursday December 29, 2016

Active Recovery Day (9:00am) 
1. 5-minute easy row (as warm up)
2. 10-minute bike (10-seconds hard, 20-seconds easy)
3. 10-minute row (1 hard stroke, 9 easy strokes)
4. 15-minute bike @ steady pace
     (every 20 calories = 10 air squats, 10 push ups, 10 sit ups)

Wednesday December 28, 2016

Afternoon Session (4:30pm) 
1. 15-minutes to work to a heavy pause (1-second) front squat
2. every 30-seconds x 10 -- 1 rep (with no pause) @ 85% of part 1
3. 100m walking lunge (not for time) (right after squats)
4. 3 sets of:
      1-minute burpees
      1-minute power snatch (75)
      1-minute box jumps (24) -- (step down)
      1-minute thrusters (75)
      1-minute bar muscle ups
      1-minute rest
5. 4x10 hollow-arch kips (on rings) w/ 20lbs vest
6. emom x5 -- 4 ring muscle ups w/ 20lbs vest
7. for time:
      200m farmers carry (2x 70lbs KB's)
      60 ghd sit ups
      200m farmers carry (2x 70lbs KB's)

Results: 
1. 370
2. done @ 315
3. done 
4. 250 total reps (84, 83, 83) 
5. done 
6. done
7. 6:41 (unbroken farmers carries, ghdsu without a break)

Tuesday December 27, 2016

Morning Session (7:15am)
1. 4x3 BTN jerk in split (every 60-seconds) @ 50+%
2. 15-minutes to work to a heavy complex of: 2 jerk dips + 1 jerk
3. every 2-minutes x 5 sets:
     10 jerks (from the floor) -- weights increase each 2min (115, 155, 185, 225, 250)
4. 5 sets of: 20ft hs walk to wall + turn around on wall + 20ft hs walk away from wall
5. 3:00 amrap -- 5 hspu, 10 DL (135), 15 box jumps (24)
    (rest 2 minutes)
    3:00 amrap -- 10 hspu, 15 DL (185), 15 box jumps (24")
    (rest 2 minutes)
    3:00 amrap -- 15 hspu, 20 DL (205), 15 box jumps (24)
    (rest 2 minutes)
    3:00 amrap -- 20 hspu, 25 DL (225), 15 box jumps (24)
    (rest 2 minutes)
    3:00 amrap -- 25 hspu, 30 DL (275), 15 box jumps (24)
6. 4-minute tabata of: bottom of kip hold in freestanding tripod

Results: 
1. 170, 175, 180, 185
2. 315 
3. done (unbroken push jerks each set) 
4. done 
5. 2+15, 2, 1+29, 1+10, 59 reps 
6. done 

Monday December 26, 2016

Morning Cardio (10:30am)
2 sets of:
   800m run @ 7:00/mile pace
   (rest 1 minute)
   600m run @ 6:40/mile pace
   (rest 1 minute)
   400m run @ 5:40/mile pace
   (rest 4 minutes)

Afternoon Session (1:00pm) 
1. 5x3 pressing snatch balance @ 40-50% of 1rm snatch (every 60-seconds) 
2. find max complex of: snatch + hang snatch below the knee (in 15 minutes)
3. every 2 minutes, for as long as possible:
      10 power snatch @ 95, 135, 165, 185, 205, 225
       (must be power snatch)
4. 4 sets of: 5 hollow rocks + roll to arch + 5 arch rocks
5. every minute for 8 minutes -- 12 chest to bar pull ups

Results: 
running: 3:29, 2:27, 1:25 .... 3:23 (oops), 2:27, 1:26

Notes: 
-- out and back courses for the runs. nice to run outside today (nice little winter heat wave). all good on the pacing except for the first 200m of the second 800, then a second off on the last 400, which was just off on the pacing (only looked at watch at 200 turn around -- was right on)  

Saturday December 24, 2016

Morning Session (9:30am) 
1. Power and Grace 12 days of Christmas     1 deadlift @ 85% (430)
     2 ring muscle ups
     3 overhead squats (135)
     4 deficit hspu (6")
     5 front squats (135)
     6 chest to bar pull ups
     7 hang squat cleans (135)
     8 toes to bar
     9 thrusters (135)
   10 box jumps (30)
   11 power snatch (135)
   12 burpee pull ups

Results: 
36:18

Notes: 
12 days of Christmas workouts are hard.   

Friday December 23, 2016

Afternoon Session (1:30pm) 
1. 4x3 tng muscle snatch @ 40%+
2. snatch pull + snatch
     60/2, 70/2, 75/2, 80/2, 85/1, 88/1, 83/2 (x2 sets), 86/1 (x2 sets)
3. 2 snatch pull + 6-second lowering on second rep (from low blocks) @ 100% of max snatch.
4. 4 sets of: 750m row @ 2k PR pace
     (rest walk 2-minutes between sets -- perform 10 alternating bird dogs during rest)
5. 10:00 alternating tabata of:
      a. alternating pistols
      b. double unders

Results 
1. 110, 120, 135, 150 
2. 165, 190, 205, 215, 230, 240, 225, 225, 235, 235
3. 275 
4. 2:28.2, 2:28.1, 2:28.0, 2:27.6 (all sub 2k pace) 
5. done (10-11 pistols per interval, 35-36 dubs per interval) 

Notes
drove to IL in the morning. went to the gym almost immediately, so body was a little tight. 
was a good workout -- no misses on snatches, hit all my rowing paces, pistols and dubs felt decent (decent amount of reps accumulated there)   

 

Thursday December 22, 2016

Morning Recovery Session (swimming) 
5 sets of:
100m swim @ easy pace
100m swim @ hard pace
(no rest between 100's, rest 3 minutes between sets)

Results: 
easy 100's were 2:06-2:08 (except first one -- that was 2:26 as a nice, slow warm up) 
hard 100's were all sub 1:50 (faster each set) 

Notes: 
felt good to get back in the pool. could feel my swimming muscle endurance isn't the greatest but was happy with getting better and faster each set.  

Wednesday December 21, 2016

Morning Work
1. 4x10 kneeling db strict press
2. 5x 60-sec amrap of: 20ft hs walk shuttle (rest 90-seconds between)

Evening Work 
1. 6 sets of:
     12 hip extensions on GHD (5-sec hold at top of last rep)
     15 belt squats (standing on box)
2. 5 rounds of:
     12 deadlifts (185, 225, 275, 315, 365)
       6 ring muscle ups
      12 bar facing burpees

Results: 
1. 20, 30, 35, 40
2. 4, 4, 4, 5, 5
1. bw, bw, bw, bw, bw, bw 
    44, 53, 70, 88, 97, 115
2. 15:31 

Notes: 
1. wasn't sure what weight to use for the belt squats so just started really light and worked up. was more focused on positioning and working on the tight core throughout the squat. 
2. conditioning was tough. the deadlifts felt heavy. legs and lower back and core got pretty tired during this piece. need to keep working on that strengthening.  

Tuesday December 20, 2016

Morning Session 
1. Assault Bike
     5-minute warm up
     8 rounds -- 1 minute @ 72-75rpm, 1 minute easy
     5-minute cool down

Afternoon Session 
1. Push press (emom)-- start @ 40% of 4RM, build in sets of 4 to 80% of 4RM, adding 5% per set
2. Jerk + OHS (2+1) (emom)-- start @ 60% of complex from last week, add 10lbs per set up to 85%
3. 5 rounds, for time, of:
     6 push press (155)
     4 push jerk
     2 split jerk (alternating feet)
    (from the floor)
4. 5 sets of: 3 hollow-arch swings + 3 swings w/ pull to chest
5. 4 sets of: 3 muscle ups (rest 30sec) + 4 muscle ups (rest 30sec) + 5 muscle ups (rest 90sec)
6. 4 sets of: 50ft forward crawl + 50ft reverse crawl + 20 hollow rocks + 20 arch ups

Results 

Notes  

Monday December 19, 2016

Afternoon Session (3:30pm)
1. tall clean - 4x4 (every 90-seconds) @ 50%
2. cleans (every 90-seconds) -- 55/3, 65/3, 75/3, 80/3, 85/2 (x3 sets)
3. 5 rounds, for time, of:
     12 clean grip deadlifts (155)
       9 hang power cleans (155)
       6 front squats (155)
4. 5 sets of 8 small circles on bar
5. for time:
     5-10-15-20-15-10-5 unbroken chest to bar pull ups
6. 5 rounds of:
     20 calorie row
     60 double unders
     15 shoulder to overhead (155)
    (rest 1-minute)

Results 
1. all sets @ 170
2. 185, 220, 235, 250, 270, 285, 285, 285
3. 6:13
4. done
5. 3:56
6. 2:18, 2:16, 2:14, 2:12, 2:11

Notes  
1. weightlifting felt good -- really trying to focus on catching the bar with a better hand position and tighter abs. squeezing tight to keep back from taking too much pressure 
2. grippy on parts 3 and 5. those 2 relatively close to one another in time made the ctbpu pretty tough. was pretty happy with the barbell conditioning, just tried to stay pretty consistent. 
3. intervals got hard. just tried to concentrate on controlling my breathing and staying relaxed on the rower and double unders. trying to be efficient with each movement individually to make a better whole.   

Saturday December 17, 2016

Morning Session (9:45am) 
1. 3 sets of: (gymnastics warm up)
     20-second hollow hold
     8 KB bent over row (each arm) w/ light-moderate weight
2. 4 rounds
     660ft shuttle run (11x 60ft)
     max rep ring muscle ups
3. 3 sets of:
     3-minute AMRAP of:
      10 deadlifts (135, 225, 275)
      100ft prowler push (50ft and back) (150lbs total)
     (rest 3:00 between sets)
4. rowing
     1000m row @ 2:10-2:15 pace
     1000m row @ 2k PR pace (1:38.90)
     1000m row @ 2:10-2:15 pace
     1000m row @ 2k PR pace (1:38.90)
5. 3x10 fat bar bent over row

Results
1. done (44, 53, 70 for the kb row)
2. done (15(PR)-7-7-7 MU) 
3. 3+4DL, 2+10DL+50ft sled push, 2+6DL
4. 2:10 pace, 1:38.80 pace, 2:25 pace (first 300-400m was real slow), 1:39.70
5. forgot to do :/

Notes 
1. happy to PR my max set MU. still think I have more reps than that in there if really on my game. 
2. the DL/sled mix was brutal. posterior was just fried. 275 felt like 500. 
3. rowing was tough. wanted to really hit #2/#4 paces but just slipped too much in the middle 500m of #4. need to keep working. 
4. completely forgot about the fat bar bent over row. will make it up at some point. was pretty smashed after the 3 conditioning pieces but still would have had enough to hit this.  

Friday December 16, 2016

Morning Wake up (6:00am)
1. 2 sets of:
    3:00 amrap of:
      3-6-9-12-etc TTB
      6-8-10-12-etc alternating walking lunges
    (rest 3 minutes between sets)

Afternoon Session (4:30pm) 
2. 4x3 hang power clean (no contact) @ 45-60% (every 60sec)
3. clean + front squat + jerk (1+2+1)
    -- work up to 80% then every 90sec x 6 sets
4. 20 hollow v-ups (gymnastics warm up)
5. 10:00 amrap of:
     8 unbroken ctbpu
   25ft unbroken HS walk
     8 unbroken hspu
   25ft unbroken HS walk

Results: 
1. 3 ttb in to round 18. 6 ttb in to round of 18. 
2. 150, 165, 175, 185
3. 270
4. done
5. 7 full rounds + 8 ctbpu + 15ft hs walk

Notes: 
1. good way to get the day started. coached then hit this real quick. unbroken toes to bar, and then just moved at a decent pace on the lunges (nothing too fast at all). sneaky way to get about 100 toes to bar in this morning.  
2. good evening session. weightlifting focused was really staying upright and tight in the core. trying to make it easier on the tight lower back. the amrap was dirty on the shoulders -- lots of hs walking mixed with hspu. ctbpu played little role but they felt good.  

Thursday December 15, 2016

Active Recovery Day (6:45pm) 
1. 10:00 roll out/stretch
2. 4 rounds, not for time, of:
      500m row
      .5mile assault bike
      1-minute plank hold (on elbows)
3. 2-minute active squat hold

Notes: 
1. all about just getting moving. went to treatment and then ran some errands then home to cook and hit this and eat. pace each row increased on the rower and bike. 

Wednesday December 14, 2016

Morning Wake up (6:00am)
1. 5 rounds
     50ft overhead walking lunge (95) -- 25ft out, turn around, and back
     20 hollow rocks
       6 lateral over the bar burpees

Evening Session (5:15pm) 
1. 6 sets of:
     6 back rack static reverse lunge (each leg)
    12 good mornings
2. 4x5 hollow candlestick roll up
3. strict muscle ups
    a. every :30 x 4 -- 1 rep
       (rest 2 minutes)
    b. every :20 x 6 -- 1 rep
       (rest 2 minutes)
    c. every :15 x 8 -- 1 rep
       (rest 2 minutes)
    d. 1 set max reps
4. 2 rounds of:
    75 wall balls (20)
     (rest 90 seconds)
    25 d-ball over shoulder (150)
     (rest 90 seconds)
    75 push ups
     (rest 3 minutes)

Results
1. 8:32 
1. 45, 65, 85, 95, 105, 115
2. done
3. done (max set = 4)
4. 2:23/2:23, 3:17/4:18, 3:26/4:14

Notes
1. good morning workout -- moved through it consistently and tried to get faster as I went, without ever reaching full blast. 
2. lunges and good mornings just kept it light(ish) and focused on the positioning more than anything else. hit this right after school in the basement before going down to coach. 
3. strict MU went well -- hit all the reps on the every however many seconds portion, then 4 in a row in a PR. positioning and pull both getting better. 
4. conditioning was rough. both wall ball sets unbroken. second set of d-balls was hardest part of the whole thing ... tried to keep moving best I could.  

Tuesday December 13, 2016

Afternoon Work (3:45pm)
1. 5x4 push press (all sets @ 85-90% of 4RM from last week)
    (every 2 minutes)
2. 5 sets of: 2 push jerk + 1 overhead squat (every 90 seconds) -- work to a heavy set

Post-4:30 coaching work (5:15pm)
3. for time:
     55 overhead squats (75)
     55 toes to bar
     55 calorie row
     55 deadlifts (225)
4. 5x12 kipping deficit handstand push ups (2x 45's on each side) (AFAP)

Results
1. 215, 220, 225, 230, 230 (based off 255)
2. 185, 215, 235, 255, 280 
3. 11:02
4. done -- :24, :21, :21, :19, :21
Notes
1. lifting felt pretty good today. quick warm up and right to the push press. still using the new grip on the bar, but it is feeling better and better. 
2. always good to work on the closer grip OHS. always take these reps good and slow, trying to maintain position and keeping that bar in a good spot throughout the rep. 
3. this chipper was dirty. unbroken OHS, 4 sets of ttb, calorie row was SLOW, then deadlifts were rough. just tried to stay on sets best I could. hamstrings were lit up. 
4. first set was a little slow but then picked up the rhythm and moved through each set decently.  
 

Monday December 12, 2016

Morning Session (5:40am)
40:00 assault bike @ pace you could keep for 42-50 minutes
(every 5min, cover screen and try to keep same pace. any deviation more than .1, do 10 burpees @ the end)

Evening Session (5:15pm) 
1. 3x8 hollow-arch kips
2. 5 sets of: 6 small circles + 10 butterfly chest to bar pull ups
3. 6x1 snatch balance (in 8minute time frame)
4. 5 sets of: 1 snatch + 1 snatch below the knee (work up to 75-80%)
5. every 3 minutes until failure:
     2 rounds 
      4 full snatch (155)
     30ft hs walk
     (add 2 snatches per round every 3 minute interval)

Results 
Morning -- 542 total calories (60+rpm)
1. done
2. done
3. up to 250
4. up to 225
5. 3 snatches on 2nd round of 10

Notes
1. great morning session -- hitting some good cardio in the morning is a nice way to get the body and mind moving for the day. 
2. snatch balances and snatch work felt pretty good today. need to continue to work on that stable bottom position and catching each of the lifts in a good position. 
3. the snatch/hs walk was pretty dirty. shoulders and core felt it pretty good. just tried to keep moving consistently through the time.  

Friday December 9, 2016

Afternoon Session (4:45pm)
1. AMRAP 7:00 of:
     3-6-9-12-etc
        power snatch (95)
        chest to bar pull ups
2. 4 rounds of:
     10 d-ball ground to shoulder (150)
     100ft d-ball overhead carry
     100ft d-ball bear hug carry
     10 d-ball bear hug squats 3. 4 rounds of:
     25 toes to bar (goal is unbroken sets)
       5 d-ball ground to shoulder (150)

Results 

Notes 
  

Thursday December 8, 2016

Active Recovery 
60:00 running clock
   1. 0:00-20:00 -- assault bike @ 60rpm+
   2. 20:00-40:00
        minute 1 -- 10 slow, perfect good mornings
        minute 2 -- 30-seconds hollow rocks
        minute 3 -- 10 banded glute pull throughs
        minute 4 -- 30-seconds of slow, perfect push ups
   3. 40:00-60:00 -- assault bike @ 60rpm+

Wednesday December 7, 2016

Afternoon Session (3:50pm)
1. 4 sets of: 10ft handstand walk to wall + 10 alternating shoulder touches
2. 5 rounds of: 10 strict handstand push ups (regional standard) + 360ft shuttle (6x60ft)

(coach 4:30 class)

Evening Session (5:20pm)  
1. 4minute tabata freestanding tripod hold
2. 5 sets of: 15 glute bridges (1-sec squeeze at top) + 10 single-leg kb RDL (each/leg)
3. amrap 9:00 of:
    75 wall balls (20)
    50 handstand push ups
    10 ring muscle ups

Results: 
1. done
2. 5:38 (?)

1. done 
2. 95, 105, 115, 115, 115
    35, 44, 44, 44, 44
3. 1 round + 38 wall balls 

Notes:
1. lots of upside down pressing today! shoulders got a good pump 
2. wussed out a bit on second set of wall balls. dropped after 30 reps, with about :25 to go, then picked it up after a 5-second break. Had I known there was only 25-seconds left, probably would have kept from dropping it. 
3. wall balls went 30,25,20... hspu were 5x10 ... MU were 4-3-3. then 30,8 on the second set of wall balls. fun workout actually.  
 

Tuesday December 6th, 2016

Morning Session (5:40am)
1. 4800M row
    a. 1200m @ 2k PR pace
    b. 1200m @ 2:05-2:10
    c. 1200m @ 2k PR pace
    d. 1200m @ 2:05-2:10
Results
1. done (part c was done @ 2k pace + :04-:05) 
Notes
1. tough morning row. wasn't able to hold the 2k pace for each portion. no break anywhere in there was rough. the slower 1200m flushed the legs a bit but didn't give the relief needed to be able to come back and hit another 1200m @ 2k pace. I did lower it to that pace for the final 300m of part c, but the first 900m was @ 1:43-1:45 (popped up to 1:46 a few times). 

Afternoon Session (3:45pm)   
1. 3 sets of: 10sec hollow hold + 10sec arch hold + 10 hollow-arch kips
2. 15 muscle ups (AFAP) 
   (rest 3 minutes) 
    10 muscle ups (AFAP)
   (rest 2 minutes) 
     5  muscle ups (AFAP)

Evening Session (5:15pm)
1. push press (5x4) 
2. 2 power jerk + 1 overhead squat (12 minutes to a heavy complex) 
3. for time: 
     15-12-9 jerks (115, 165, 205)
     12-12-12 toes to bar 
4. 100 single-leg v ups (alternating legs)

Monday December 5th, 2016

Afternoon Session (split) 
1. for time:
    10-9-8-7-6-5-4-3-2-1 of:
      thruster (115)
      box jump (24)
      hand release push up

(coach 4:30 class)

2. snatch push press -- (6x2 to a heavy double)
3. non-heaving snatch balance + snatch balance (12 minutes to a heavy set)
4. for time:
      15-12-9-6 full snatch (75, 95, 135, 155)
       5 - 5 -5-5 bar muscle up
5. 4 sets of:
      5 hollow rocks + 5 small circles on the bar

Results: 
1. 8:42
2. up to 235
3. up to 205
4. 6:21
5. done

Notes: 
1. just tried to stay consistent on part 1. wanted to move through it all at relatively the same pace. step down on the box jumps. good way to start out the day. 
2. snatch push press + snatch balances felt pretty solid tonight. typically snatch balances don't feel terribly well, but today they felt pretty quick and I was getting to the bottom position well and landing in a good position. 
3. fun workout with the snatch and bar MU. just a good combo. had to change own weights, so that is always a pain. just tried to stay on the work decently well. 
4. had some c2b work left to do but had already spent quite a bit of time working out plus long day, so made the decision to cut that out.   

Saturday December 3rd, 2016

Mid-morning Session
1. warm up
    a. 3 sets of:
          200m row
          10 wall squats
          10 alternating single-arm DB strict press (5 each arm)
    b. every 30sec x 10 sets -- 10 air squats
    c. stretch
2. death by: 1 rope climb + 2 hspu (add 2 hspu every minute)
    (go until failure, rest 3 minutes, then repeat)
3. 100m farmer's carry (70lbs)
    emom x 5 minutes -- 4 ring muscle ups
    100m farmer's carry (70lbs)
4. 4 sets of:
    250m row @ 1:30 pace, 750m row @ easy pace (flush the legs)
    (rest 3 minutes between sets)

Results: 
1. done 
2. 18+13, 18+14
3. done
4. done (250's all done sub 1:30 and then 2:05-2:10 pace for easy part)

Notes: 
1. lots of handstand push ups. reps on reps on reps. just tried to use the kip as efficiently as I could.
2. muscle ups felt meh, again. hands and shoulders/triceps nice and worn today, but again, need to trust the technique to make these types of days easier. 
3. rowing felt good. changed the dampers to work on what would work best at the different distances.  

Friday December 2nd, 2016

Evening Session 
1. 5x6 hollow rocks (holding training bar)
2. 4 sets of:
      30 double unders
        4 ring muscle ups
        (rest 1:1)
3. "Karen"
     (every break = 20 hollow rocks)
4. emom x 10 minutes -- 5 bar muscle ups

Results: 
1. done 
2. 1:27, 1:32, 1:32, 1:40 
3. 4:39 (unbroken) 
4. done 

Notes: 
1. ring muscle ups felt off today. I think I need to learn better on how to trust the technique when things aren't feeling amazing. 
2. Karen felt great for the unbroken reps .... then legs were smacked up following it. once I actually did something other than squat up and down. 
3. lots of bar muscle ups!! tried to just maintain positioning throughout each rep, sometimes being successful and other times not.   

Thursday December 1st, 2016

Evening Session 
1. 3 sets (warm up)
    200ft shuttle jog (4x 50ft)
    50ft handstand walk
    10 squats (wall squats (set1), goblet squats (set2), one-arm kb OHS (set3-- 5 each arm)
2. 30-minute row