Saturday September 24th, 2011

part 1:

A1. Bench Press - BWT amrap; rest 20 sec

A2. AMRAP COVP chin ups; rest 5 min x 5

A1. 13,12,9,7,7

a2. 40,32,23,30,27

total = 200

First set :

amrap bodyweight bench press at 187 lbs rest 20s amrap covp pull-ups from pat skinner on Vimeo.

rest 40 minutes

part 2:

Run 800 m time trial

2:23

I feel like I left too much in the tank here. I was recovered in about 30s so I know I didn't push quite hard enough. First 400m was in 1:15, second 400m in 1:08. I should have been pushing harder the first 300m of the run. With 500m to go I decided to push it until I crashed but the crash never came, so I know next time I need to push the envelope harder earlier. Maybe this was the perfect pace for me to finish strong with but I think I low 2 teens is possible right now.

rest 2.5 hours

part 3:

for time:

25 squat clean - 95#/65#

20 HSPU

15 muscle ups

20 HSPU

25 squat clean - 95#/65#

19:58. HSPU are biggest weakness so this crushed me.

Thursday September 22,2011

Thursday training

part 1:

5 sets @ 97%:

5 squat snatch TnG heavy

5 power clean TnG same weight

10 explosive burpee broad jumps

rest walk 6 min b/t sets - record distance per set of BBJ's

part 1 all sets 1:02-1:10 did all burpees TnG pace as well so distance is a bit lower than if burpees were done at slower pace.

115 lbs / 84 ft
125 lbs / 88 ft
135 lbs /82 ft
140lbs / 85 ft
145lbs / 76 ft

rest 6 hours

part 2:

Airdyne

40 sec @ maximal effort

Rest WALK 6:20 x 8

(record cals/set)

part 2
42,39,33,36, 31, 32,32, 31
legs were nearly seizing up after 4th set. walking in between sets was possibly the hardest part.

Tuesday and Wednesday Sept 20,21 2011 training

Tuesday September 20

4 sets @ 97%:

15 power snatch - 95#/65#

15 burpees

25 double unders

rest 4 min after 1st set, 5 min after 2nd, 6 min after 3rd

All sets between 1:32 and 1:36.

Wednesday September 21

part 1:

3 sets:

Row 1K @ 97%

rest 10 min after set 1, 12 min after set 2

3:12.2, 3:16.1, 3:16.6

rest 6.5 hours

for time:

30 ring dips

Run 1600 m

30 ring dips

Run 800 m

30 ring dips

Run 400 m

12:54. ring dips went 30, 21/9, 21/9. runs were 5:54, 3:18, 1:30. mile time is probably 5:30 ish now when fresh.

Sunday September 18th, 2011

5-7 set @ 97%:

3 TnG Power Clean heavy

10 burpees AFAP

AirDyne 15 sec

rest walk 5-8 min b/t sets to get maximal power per set

Did 6 total sets and at that point my power was fading so stopped there.

Used 185,195 and then 205 for 4 sets for the power clean weight.

All burpees smooth and fast.

11 cals per Airdyne set.

6 mins rest for first 3 sets then 7 mins rest for last 3 .

Training sessions

September 8th

I was away from the gym so had to make some subs for part 1. I clean and jerked and KBS the heaviest rock I could find.

part 1:
4 sets @ 100%:
30 sec amrap clean and jerk - 115/80#
30 sec amrap box jumps - 24/20"
30 sec amrap KBS - 2/1.5 pd
30 sec amrap burpees
Rest Walk 12 min b/t sets

rest 4+ hours

part 2:
Run 400 m @ 90-95%
rest 5 min
Run 600 m @ 90-95%
rest 6 min
Run 800 m @ 90-95%

3 days off due to the flood and then back on it

September 12th

A. Clean and Jerk - build to a tough 2 in 10 min

225 lbs

B. 5 rounds for time

run 100m

25 double unders

3:02

rest 10 mins

C. 1 round of FGB - 150

rest 10 mins

D. max airdyne cals in 5 mins

112

September 13

A. Power Snatch x 1/OHS x 3/Squat snatch x 1; build to a tough set
145 lbs

B. OHS - 3 x 3 - 80%; rest 90 sec
155 lbs

C. on the minute - 3 tough TnG clean and jerk; 6 KBS - 2pd for 10 min
155 lbs

D. 5 HSPU on the minute for 5 mins

complete

September 14th

Run 3000 m on a track

11:51

September 15th

for time:
25 db thrusters - 55#/30#/h
6 rope ascents - 11'
25 db hang squat clean - 55#/30#/h
6 rope ascents - 11'
25 db front squat - 55#/30#/h
6 rope ascents- 11
25 db squat clean - 55#/30#/h

20:35

September 17th

A. Power Snatch 3x3

135lbs, 145lbs, 150lbs

"Fight Gone Bad"

3 rounds for total reps

1 min wall balls - 20# to 10ft

1 min SDLHP - 75#/55#

1 min box jumps - 20/14"

1 min push press - 75#/55#

1 min row calls

1 minute rest

total reps - 383

Tuesday Sept 6th, 2011

part 1:

15 TnG squat clean - 115#/80#

45 sec airyne @ 90-95%

rest 6 min actively b/t sets x 5

All squat cleans unbroken and TnG pace. Airdyne calories per set went 22,17,16,13,14. This was super tough.

rest 4+ hours

part 2:

Row 1K @ 90-95%

rest 12 min x 3

3:15.1

3:15.0

3:17.4

Wednesday September 7th

part 1:

Airdyne 20 min @ Z1 pace. z1 pace is easy conversational pace.

rest 4+hours

part 2:

10 R KB snatch

rest 30 sec

10 L KB snatch

rest 1 min x 3

+

Handstand practice - 15 min

+

AMRAP Double Unders in 25 sec

rest 35 sec x 6

+

30 TGU - slow and steady

nice recovery workout day. nothing was terribly taxing but I feel refreshed after these recovery workouts. These recovery workouts are so incredibly important if an athlete wishes to continue to make progress.

Sunday Sept 4th, 2011

As many rounds in 10 min:

5 clean and jerk - 95#/65#

5 burpee jumping chin ups - 8' bar

20 double unders unbroken

8 rounds plus 4 reps.

Saturday Sept

part 1:

Swim 500m time trial

11:27 in Cayuaga Lake

rest 2+ hours

part 2:

A. Snatch - build to a 1RM - 180 lbs

B. Clean and Jerk - build to a 1RM - 240 lbs

rest 2 + hours

part 3:

For time:

Run 225 m

25 burpees

Row 225 m

25 burpees

Row 225 m

4:35

Tuesday Aug 30th

Part 1:

5 sets:

5 tough thrusters

10 burpees AFAP

Row 25 sec @ 90%

Rest 6 min actively

thrusters at 135,145,155,165,175 all rows ~140m

Rest 6+ hours

Part 2:

Run 400 m @ 90%

Walk rest 5 min actively x 3

(rest 12 min working on handstand walk)

Run 400 m @ 90%

Walk rest 5 min actively x 3

fastest 400m at 62s slowest at 69s.

Wednesday Aug 31st

A. Snatch - build to a tough single in a few sets: rest as needed

B. Power Snatch x 1/Snatch Balance x 3 - 80% x 4 sets; rest 90 sec

C. 5 x (1-5 CTB Chin Up ladders) for time

D. FLR on rings - amsap x 3 sets; rest 30 sec b/t sets

A. 165 - felt good but few sets was up so stopped here
B. 95,115,115,125
C. 4:49
D. 130,47,40.

Thursday Sept 1

3 rounds for time:

25 KBS - 70 lbs

25 box jumps - 20"

4:22. Everything unbroken. Felt fast.