Monday, April 7, 2014
REGIONAL PREP DAY 6- Sunday April 6th, 2014
@ 8:30am
a) EMOTM x 12:00
odd) 12 burpees to 6" target
even) 30 double unders
completed.
b) 5x5 back squats (add 10# from last week) (rest 1:30)
305, 325, 345, 365, 375. felt strong today. working these back up is feeling good. wanted the final set to be back over 400# before Regionals.
c) for time:
50 double unders
100' farmer's carry 90#
40 alternating pistols
100' farmer's carry 90#
30 burpee over the box 24"
100' farmer's carry 90#
20 muscle ups
100' farmer's carry 24"
10 squat snatch 155#
100' farmer's carry 24"
12:19. good workout. stayed at a solid pace throughout the whole workout. broke muscle ups (4-3-3-2-2-2-2-2) and squat snatch (3-3-4) and just worked through the others consistently. muscle ups felt good, but need to work on getting the feet higher through the kip up.
a) EMOTM x 12:00
odd) 12 burpees to 6" target
even) 30 double unders
completed.
b) 5x5 back squats (add 10# from last week) (rest 1:30)
305, 325, 345, 365, 375. felt strong today. working these back up is feeling good. wanted the final set to be back over 400# before Regionals.
c) for time:
50 double unders
100' farmer's carry 90#
40 alternating pistols
100' farmer's carry 90#
30 burpee over the box 24"
100' farmer's carry 90#
20 muscle ups
100' farmer's carry 24"
10 squat snatch 155#
100' farmer's carry 24"
12:19. good workout. stayed at a solid pace throughout the whole workout. broke muscle ups (4-3-3-2-2-2-2-2) and squat snatch (3-3-4) and just worked through the others consistently. muscle ups felt good, but need to work on getting the feet higher through the kip up.
Saturday, April 5, 2014
REGIONAL PREP DAY 5- Saturday April 5th, 2014
@ 3:00pm
a) 500m row @ z1
30 calorie AD @ z1
mobility
completed. good warm up. body was a little stiff when starting, made sure to get everything good and loose, plus get a sweat going, prior to starting the conditioning portion.
b) for time:
1000m row
100 calorie AD
750m row
75 calorie AD
500m row
50 calorie AD
250m row
25 calorie AD
23:40. mental go with this one. the rows were 1:44 pace (1000m), 1:48-1:49 (750m), 1:46-1:47 (500m), 1:45-1:46 (250m). the watts for the airdyne fluctuated between 246 and 274 during the 100, 75 and 50 rounds and then reached well over 400 for the last round of 25 cals.
c) EMOTM 1-rep strict press ladder
--> start @ 115# (add 10# per set)
115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225. 5# PR with 225# here. stopped after this set, felt the form going down. real happy with 225#. bodyweight has gone down and weight on lifts going in a good direction.
a) 500m row @ z1
30 calorie AD @ z1
mobility
completed. good warm up. body was a little stiff when starting, made sure to get everything good and loose, plus get a sweat going, prior to starting the conditioning portion.
b) for time:
1000m row
100 calorie AD
750m row
75 calorie AD
500m row
50 calorie AD
250m row
25 calorie AD
23:40. mental go with this one. the rows were 1:44 pace (1000m), 1:48-1:49 (750m), 1:46-1:47 (500m), 1:45-1:46 (250m). the watts for the airdyne fluctuated between 246 and 274 during the 100, 75 and 50 rounds and then reached well over 400 for the last round of 25 cals.
c) EMOTM 1-rep strict press ladder
--> start @ 115# (add 10# per set)
115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225. 5# PR with 225# here. stopped after this set, felt the form going down. real happy with 225#. bodyweight has gone down and weight on lifts going in a good direction.
REGIONAL PREP DAY 4- Friday April 4th, 2014
@ 5:30pm
a) 3 rounds (not for time)
1) 3 skin the cats (slow and perfect)
2) 6 parallette hspu (3" deficit)
3) 9 overhead squats 95# (slow and perfect)
completed. good warm up. really focused on controlling the movement all the way through the skin the cats, and started with a wide grip on the ohs and worked it in each set (working on that mobility and flexibility with the movement).
b) EMOTM 2 tNg power snatch ladder
--> start @ 115# (add 10# per set until failure)
115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235 (x1). felt strong on these today. 235# ties a power snatch PR, and then the second rep went below parallel, so wasn't a double power snatch. 225# felt strong, and I think is the heaviest I have gone for a double. felt very solid with the positioning.
c) for time:
10 parallette hspu (8")
20 2-arm db gr2oh (50#)
30 front squats (135#)
8 parallette hspu (8")
16 2-arm db gr2oh (50#)
24 front squats (135#)
6 parallette hspu (8")
12 2-arm db gr2oh (50#)
18 front squats (135#)
4 parallette hspu (8")
8 2-arm db gr2oh (50#)
12 front squats (135#)
2 parallette hspu (8")
4 2-arm db gr2oh (50#)
6 front squats (135#)
15:55. tough workout! tried to pace things out pretty well so that there were no super long breaks at all during the entire workout. worked well for the most part, still a few breaks that should have been shorter.
a) 3 rounds (not for time)
1) 3 skin the cats (slow and perfect)
2) 6 parallette hspu (3" deficit)
3) 9 overhead squats 95# (slow and perfect)
completed. good warm up. really focused on controlling the movement all the way through the skin the cats, and started with a wide grip on the ohs and worked it in each set (working on that mobility and flexibility with the movement).
b) EMOTM 2 tNg power snatch ladder
--> start @ 115# (add 10# per set until failure)
115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235 (x1). felt strong on these today. 235# ties a power snatch PR, and then the second rep went below parallel, so wasn't a double power snatch. 225# felt strong, and I think is the heaviest I have gone for a double. felt very solid with the positioning.
c) for time:
10 parallette hspu (8")
20 2-arm db gr2oh (50#)
30 front squats (135#)
8 parallette hspu (8")
16 2-arm db gr2oh (50#)
24 front squats (135#)
6 parallette hspu (8")
12 2-arm db gr2oh (50#)
18 front squats (135#)
4 parallette hspu (8")
8 2-arm db gr2oh (50#)
12 front squats (135#)
2 parallette hspu (8")
4 2-arm db gr2oh (50#)
6 front squats (135#)
15:55. tough workout! tried to pace things out pretty well so that there were no super long breaks at all during the entire workout. worked well for the most part, still a few breaks that should have been shorter.
Thursday, April 3, 2014
REGIONAL PREP DAY 2- Wednesday April 2nd, 2014
@ 6:00pm
a) 15:00 skill session
1) skin the cats
2) bar muscle ups
3) free standing hspu + hs walk
completed. did quite a bit of work with each of these stations. mixed in some ring muscle ups as well. figured out the best technique for me to use for the fshspu to a handstand walk, plus got the feel for the bmu's again.
b) EMOTM x 20:00
odd) 6 overhead walking lunge 160# (w axle bar)
even) 3 muscle ups (alternate bar and ring sets--> 5 sets of each)
completed. unbroken sets of every thing. felt efficient and good. really focused on the technique on the muscle ups, and after watching the tape, kept things pretty solid.
c) 15:00 run
1) 5:00 @ z1
2) 5:00 @ 80-90%
3) 5:00 @ z1
completed. this went well. started out by the high school, worked my way down the trail and then to the end of the road on the bus barn road. pushed it well on the middle 5:00, then just stayed comfortable for the first and last 5:00. was good to get out and run.
a) 15:00 skill session
1) skin the cats
2) bar muscle ups
3) free standing hspu + hs walk
completed. did quite a bit of work with each of these stations. mixed in some ring muscle ups as well. figured out the best technique for me to use for the fshspu to a handstand walk, plus got the feel for the bmu's again.
b) EMOTM x 20:00
odd) 6 overhead walking lunge 160# (w axle bar)
even) 3 muscle ups (alternate bar and ring sets--> 5 sets of each)
completed. unbroken sets of every thing. felt efficient and good. really focused on the technique on the muscle ups, and after watching the tape, kept things pretty solid.
c) 15:00 run
1) 5:00 @ z1
2) 5:00 @ 80-90%
3) 5:00 @ z1
completed. this went well. started out by the high school, worked my way down the trail and then to the end of the road on the bus barn road. pushed it well on the middle 5:00, then just stayed comfortable for the first and last 5:00. was good to get out and run.
Wednesday, April 2, 2014
REGIONAL PREP DAY 1- Tuesday April 1st, 2014
Regional Prep, Day 1
@ 5:45pm
a) 3 rounds (not for time)
1) 10 calorie row
2) 10 kb swings 53#
3) 10 wall balls 25#
completed.
b) 15:00 to a heavy clean and jerk
145, 185, 235, 255, 275, 295, 310, 320 (f jerk, f jerk). since hurting my groin prior to Granite Games, I have only split jerked once, and this was now the second time. had to switch the foot positions as I am not sure how the groin would feel splitting my normal way. both fails were just foot technique related. need to split more moving forward, at light, medium and heavy weights. cleans felt solid though, no problem with those.
c) EMOTM x 30:00
1) 3 power clean and jerk 185# (tNg)
2) 6 box jumps 36" (no rebounding)
3) 9 toes to bar
completed. really focused on movement efficiency here. wanted to find the best way to transition from one clean and jerk to the next, worked on really using my arms to aid with the box jumps, and focused on keeping a tight core and legs together in order to help the efficiency of the toes to bar.
@ 5:45pm
a) 3 rounds (not for time)
1) 10 calorie row
2) 10 kb swings 53#
3) 10 wall balls 25#
completed.
b) 15:00 to a heavy clean and jerk
145, 185, 235, 255, 275, 295, 310, 320 (f jerk, f jerk). since hurting my groin prior to Granite Games, I have only split jerked once, and this was now the second time. had to switch the foot positions as I am not sure how the groin would feel splitting my normal way. both fails were just foot technique related. need to split more moving forward, at light, medium and heavy weights. cleans felt solid though, no problem with those.
c) EMOTM x 30:00
1) 3 power clean and jerk 185# (tNg)
2) 6 box jumps 36" (no rebounding)
3) 9 toes to bar
completed. really focused on movement efficiency here. wanted to find the best way to transition from one clean and jerk to the next, worked on really using my arms to aid with the box jumps, and focused on keeping a tight core and legs together in order to help the efficiency of the toes to bar.
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