Training August 31st, 2012

31st

AM

3 sets @ 95%:

21 C2B Chin-ups

21 Thrusters @ 75lbs

21 Burpees to 6" OH

Rest 6 x work time

+

2 x 2 minute Airdyne @ 95%/10 min rest

2:15, 3:05 (halfway through had to go to the bathroom in the worst way), 2:39

68 cals, 66 cals.  I expected to be more towards 75 cals. Didn't dig deep enough for that. 

PM @ Lake

7 x Run 2 minutes on Flat @ 90% effort/Walk 2 min

complete.  Covered 2.4 miles during the work. Stiff head wind going out. Tail wind coming back. Felt good. Pace felt excellent. 

Training August 29-30, 2012

30th

Muscle Snatch, build to a 1RM

+

Power Snatch @ Muscle Snatch 1RM, 1 rep every 30 sec for 5 minutes

+

5 x Row 45 sec @ 500m PR, 5 min b/t

MS - 145- little ugly at end.

Complete Power Snatch, no problem. I think I could have made 155 for all reps. Practicing Muscle Snatch before Power Snatch is helpful. 

My Pr 500m Row is 1:21.7 from 12-25-11.   

Row paces: 

1:21.5, 1:20.3, 1:20.9, 1:21.2,  1:22.4-  used damper of 10 for last four since that is what we have to use for 1k row at PUMP Games on 9-15. 

29th 

A. Push Press @ 11X1, 2-3 reps x 3 sets, 4-5 min

B. Squat Clean Cluster, 1.1 x 5 sets, 4-5 min

C1. Standing Triple Jump, 1 max effort rep x 10 sets, 30 sec

C2. HSPU to depth Cluster @ 20X0, 1.1 x 10 sets, 30 sec - all strict reps

A. 195,205,215(2).  

B. 225,240,255 (1.f), 255(f), 245 (1.f).  Technique was off this morning. Kept coming onto my toes and was catching the weight super deep and couldn't bounce out.  Chalking it up to the 5am blues. 

C1 and C2- completed 7 sets. Had to cut it short to get to work. Jumps felt good. HSPU to 3" for 4 sets and 2" for 3 sets as fatigue set in. 

Training August 27th, 2012

AM
A. Muscle Snatch. Snatch Balance. Squat Snatch, 1.1.1 x 10 sets, 1 min - start @ 95lb, increase very slightly
B. 3 sets ALL OUT:
30 sec C2B Chin-ups
30 sec Hang Squat Clean Thrusters @ 95lb
30 sec Burpees to 6" OH
9 min b/t

A.  95-140. Feeling good here. Used my shoulder routine prep before hand and was pain free. Little tight but loosened up more in between sets with band. 

B. 16 CTB, 7 SCT(forgot to take from hang this set), 12 burpees
     19 CTB, 8 HSCT, 13 burpees
     19 CTb, 8 HSCT, 12 burpees

   Shoulder a bit sore after but some more foam rolling and stretching and it feels ok. 


PM

10 minutes of work @ 75%:
10 DL @ 95lb
10 Box Jumps - 24" - step down
10 Unanchored Sit-ups
--5 min recovery
10 minutes of work @ 75%:
10 Split Jerk @ 65lb - alternate legs each rep
10 Box Jumps - 24" - step down
10 Anchored Sit-ups

10 rds for first MAP set
9 rds for second set.  - little longer transition form SJ to BJ and cycle time slower. 

August 25th and 26th, 2012

26th
AM
A. Squat Clean and Split Jerk, 1 rep x 15 sets, 2 min - 5 sets @ 185lb, 5 sets @ 195lb, 5 sets @ 205lb
B1. Above Knee Hang Power Clean, 3-3-3, 3 min - drop each rep
B2. CGBP @ 20X1, 2-3 reps x 3 sets, 3 min
C. Push Press @ 11X1, 5-5-5-5-5, 3 min - moderate loading, tough but same load per set

A. 185 x5 all complete.  The jerks were aggravating my shoulder big time and none of the reps were solid.  I cleaned 195 and during the drive for the jerk could feel pain in the shoulder so at that point I decided not to jerk anymore for the day. I finished all the squat cleans at rx'd weight and prepped for the jerk but didn't attempt anymore jerks because of the pain. I need to sort out this shoulder issue above anything else. I have the strength and pop to CJ 250+ EASILY if the shoulder was fine but lockout on jerks isn't happening now.  With a healthy shoulder and no jerk practice the next 6 weeks I am 100% confident I could exceed 260 on CJ come OPtathlon. I rolled out my pec before this session and that clearly didn't help.  I have a pretty good but long shoulder routine that I am going to try and be religious about doing during shorter sessions like this PM and before all overhead stuff. 

B1. 215,225,230(2)
B2. 185,200,215(2). Crappy set-up at lake with old small bench so these were "safer" reps than usual. 
C. 135, 145x4.  135 was way too low.  145 got easier on 4th and 5th set. 


PM
5 x Run 2 minutes on Flat @ 90% effort/Walk 2 min

complete. total working distance was 1.85 miles.  So just under 3k.  I LOVE this style of training for running and think it will definitely help with the 3k run time.  I would like to do more of this up until the OPtahlon. 



25th
Practice Swimming for 20-30 minutes in the lake, or pool
+
20-30 minute of hip/pec/lat stretching and mobility afterwards

complete. Not a great swimmer. I won't have swimming access after September 3rd. 
Went for an ART session Friday, during which my shoulder felt good afterwords, but it doesn't seem to last so I don't think I will do this anymore as it is time consuming, expensive and if I work diligently on my own with foam roller and lax ball can achieve the same result I think.

August 24,2012

August 24th, 2012

AM

A. Snatch Balance, 5 lite perfect reps x 5 sets, 1 min - start @ 75lb, add 10lbs per set
B. 4 Position Squat Snatch (high hang, high hang, above knee, below knee), 4 reps x 5 sets, 2-3 min - start @ 115lb, add slowly, moderate loading
C. 4 sets ALL OUT:
30 sec touch n go Squat Snatch @ 95lb
30 sec Burpees to 6" OH
6 min rest b/t

A. 75,85,95,105,115. Complete no problems.
B. 115,125,125,130,130.   Fast turnover is the key for me from these positions. 

C. 8,11.  9,12.  8,13.  9,14.  Last set was best due to being in control with Snatch. Was hopping around a bit on the other sets which cost time.

Video of last set. Ignore the music as Mandy was working out with me and it was her music selection today.

I have to video more workouts as I almost always find something to improve upon. I notice I need to keep the bar closer to my body on the squat snatches. 





PM

10 minute of work @ 75% effort:
35 Double Unders
10 Walking Lunges
10 Unanchored Sit-ups

10 rounds even. 


--5 min recovery

10 minute of work @ 75% effort:
10 Box Jumps - 24" - step down
10 Anchored Sit-ups
10 Wall Balls - 20#
10 Russian KBS - 24kg

6 rounds. ~20m to and from wall ball spot.  Probably closer to 85% towards the end, but still could maintain for a bit longer. 

Training August 23rd, 2012

23rd
AM
A. Squat Clean and Split Jerk, build to a tough single - no maxes
B1. Back Squat with Chains @ 20X1, 3-2-1-3-2-1, 2:30 min - all tough sets, higher on 2nd wave
B2. HSPU to Depth @ 20X0, 2-3 reps x 6 sets, 2:30 min - no kipping, shoulder width hand placement
C. Sled Sprint @ 100% BWT, 10 sec ALL OUT x 10 sets, 2:30-3 min b/t

A. 235. still more in there but this wasn't terribly smooth so stopped here. 
B1. all sets with 38 lbs of chains added.  255x3,270x2, 280x1,   270x3, 285x2, 300x1. 
B2. 3 reps at 2" x 3.   2 reps at 3" x 3. 
C. complete. distance not measured. each set was the same. 








PM
5 min Run @ 50%
+
3 x 30 sec Uphill Sprint Run near ALL OUT, 4 min walk down
+
2 x 45 sec Uphill Sprint Run near ALL OUT, 5 min walk down
+
1 x 60 sec Uphill Sprint Run ALL OUT
+
5 min Run @ 50%

complete.  60s sprint covered ~320 yards uphill at a steep grade. 

August 17-21, 2012

21st

AM

6 sets @ 97%:

5 touch n go Power Clean @ 185lb

10 Burpees to 6" OH

Rest 8 x work time

*Increase Burpees by 2 reps every set

33s, 38,42,46,52,55

PM

3 x 5 min Run @ 85-90% effort/5-7 min walk recovery - most of the working 5 min should be spent uphill if possibl

will complete this afternoon. have a good hill that will allow for ~3-3:30 uphill per set. 

August 20th

AM

4 Position Squat Snatch (high hang, above knee, below knee, floor), 4 reps x 3 sets, 3 min - start @ 115lb, add 5lbs per set

+

Snatch Balance, 5 moderate effort reps x 3 sets, 3 min

+

AMRAP in 20 minutes:

20 Front Rack Barbell Walking Lunges @ 185lb

10 HSPU to 10" depth

4 Pos. Sn.  115,120,125.  complete, no problem. felt good.

Sn. Bal   125,135,135.  Getting better at these. 

20 min AMRAP. -    1 full round plus 20 WL and 7 HSPU.  HSPU to 6" depth. Definitely had to kip fast and powerful for all HPSU reps. One double and all the rest singles on HPSU. WL were in sets of 10 and were power cleaned from the grass. ~6 minutes spent on WL the rest on the HSPU.  

PM

10 sets @ 85-90%:

10 C2B Chin-ups

Run 60 sec

Walk 75 sec

complete. All C2B unbroken easily. All runs ~ the same distance. 

August 19th

AM

A. Split Jerk, quickly build to a tolerable single

B. Squat Clean Cluster, 1.1 x 5 sets, 5 min

C. Front Squat with Chains @ 20X1, 4-4-2-2-2, 5 min

A. 240.  Just missed 250 and 255 twice. It's been a long time since I even loaded 250 on the bar, so this was good and shoulder felt ok. The faster I was and less I pressed out the better shoulder felt. 

B. 225,240, 250(1,F), 255, 255(1,F). Some really tough reps here. 

C. 205,215, 235, 250, 250(1,F)

PM

Row 250m @ 97% x 3 sets, Rest 5 x work time

+

39.2, 39.2, 41.6 

10 min

+

Row 350m @ 95% x 3 sets, Rest 4 x work time

59.9, 60.3, 67.6.  No pop left for these. 

August 17th

15 sec Sled Sprint ALL OUT @ 75% BWT

Rest 4 min

20 sec Sled Sprint ALL OUT @ 66% BWT

Rest 4 min

25 sec Sled Sprint near ALL OUT @ 50% BWT

Rest 4 min

30 sec Sled Sprint near ALL OUT @ 40% BWT

Rest 10 min

complete but forgot to record the the distances so unsure.

+

10 x 30 sec Prowler Push (un-loaded) @ moderate/sustainable pace/30 sec walk

complete

+

10 x 30 sec Airdyne @ 80% effort/30 sec Airdyne @ 50%

Forgot to record this.  Wanna say it was 220.   16 cals during 80% and 6 during 50%. 

Training August 16th, 2012

16th

A. Muscle Snatch, 1 rep every 30 sec for 5 minutes - end @ tough load

B. Power Snatch, 1 rep every 30 sec for 5 minutes - all reps done a same load, moderate

C1. Back Squat with Chains @ 10X1, 3 reps @ 40% RM on bar + Chains x 8 sets, 45 sec

C2. Kipping HSPU, 3-5 fast reps x 8 sets, 45 sec

D. Muscle-ups, 3 unbroken per minute for 10 minutes

E. Side Lying Powell Raises @ 4010, 6-8/arm x 4 sets, 30 sec b/t arms

A. 115,125,135.  Need to spend longer in warm-up. This felt like crap.

B. 150. Started to feel much better here. Reps were pretty good. 

C1. 140+c on bar for all sets. Reps good and fast.

C2. 5 per set. Kip is getting better. Makes the reps much easier than strict. 

D. complete.

E. 15 per arm for 3 sets. last set tried 20 and could only get 4 per arm at tempo. 

Tuesday August 14th, 2012

14th

AM

AMRAP in 10 minutes:

10 Squat Snatch @ 95lb

10 C2B Chin-ups

*Goal is 6+ rds

5 rounds flat. 

round 1 complete at 1:10 and thats with splitting the SS 5 reps rest 15s 5 reps. 

round 2 complete at 2:40

round 3 complete at ~4:30

round 4 complete at ~7:30

round 5 complete at  9:58.

I just flat out stink at the multiple modality workouts. I always feel comfortable for first few minutes and then can't keep going after that. 

PM

Run 30 minutes @ 50% effort

will complete this afternoon

Training August 11th- Aug -13th.

13th

AM

7 sets @ 97%:

10 Thrusters @ 115lb

10 sec Airdyne

Rest 8 x work time

*Increase Airdyne by 2 seconds every set

All thrusters unbroken.

cals per set.   10,12,14,14,15,18,18. 

This wrecked me. I was not feeling well for 25 mins after. Not sure if it was because I did this fasted or this is just how I feel after these type workouts.

PM

10 minutes of work @ 75% effort:

25 double unders

10 walking lunges

--5 min recovery

10 min @ 75%:

Row 300m

10 box jumps - 24" - step down

--5 min recovery

10 min @ 75%:

Airdyne 15 cals

15 Russian KBS @ 24kg

13 rds
5 rds plus 300m plus 1 box jump
7 rds plus 10 cals

12th

A. Push Press @ 11X1, 3-2-1-3-2-1, 5 min - second wave should be 1-2% heavier than 1st

B1. CGBP with Chains @ 20X1, 2-3 reps x 5 sets, 10 sec - 90% effort per set

B2. Muscle-ups, 5 unbroken x 5 sets, 4 min

C. Kipping HSPU to depth, 2 unbroken per minute for 20 minutes

D. Seated DB External Rotations @ 6010, 4-6/arm x 3 sets, 30 sec b/t arms

A. 185,205,220    190,210,225(f)   Not much pop here today. 

B1. all sets with 38 lbs of chains in addition to weight listed. 155,165,175,180.

B2. unbroken

C. first 7 sets off of 2" plate. last 9 off of 3" plate.  Was short on time this morning so cut this to 16 sets. 

D. 15 lbs.    5,6     5,6   4,4.   Not good with this at all. This is a real weak spot. 

11th

A. Standing Triple Jump, 1 max effort rep x 5 sets, 2 min - have a good warm-up before hand

B. Back Squat with Chains @ 20X1, 3-3-2-2-1-1, 5 min

C. Squat Clean Cluster, 1.1.1.1.1 x 3 sets, 5 min - 80% effort 1st set, 90% effort 2nd set, 100% 3rd set

D. Barbell Forward Lunges @ 10X0, 6/leg x 4 sets, 1 min b/t legs

A. 24'8" , 25', 25'3", 25'3', 25'9"

B. all sets with 38 lbs of chains in addition to weight listed.  245,260,275,280(1), 290,290.  I was wondering why weights that should have felt fine felt super heavy. I filmed my last rep and stayed intentionally high. I was still well below parallel. I was going A2G on the others which explains why it felt so heavy. 

C. 185,205,225 (bout 12s between rep 4 and 5 here)

D. 165,185,195,205.   Can start heavier here next time. 

Testing plus training August 9th, 2012

9th

"Nate"

AMRAP in 20 minutes:

2 Muscle-ups

4 HSPU

8 KBS - 32kg

15 rounds plus 4 reps. (PR)  Up 3 full rounds from 6-14-12. HSPU still the limiter but started to breath a bit.  All MU and KBS done unbroken ~first 7 rounds of HSPU unbroken. Then mostly 3 and 1.  Most HSPU strict. 

PM

15 x 60 sec Airdyne @ 85% effort/60 sec Airdyne @ 50% effort

618 cals.  Up from 602 last time.  31 cals on the working sets. 10 on the recovery sets. Started to become 32 and 9 as workout progressed. 

Training August 8th, 2012

8th

AM

Power Snatch, 1 rep per min for 10 minutes - start @ 135lbs, add a few lbs here and there, nothing heavy though

+

4 Position Power Clean (high hang, above knee, below knee, floor), 4 reps @ moderate load x 3 sets, 2 min

+

3 x 60 sec Sled Sprint @ 95% - 25% BWT on Sled, 10 min b.t sets

PS     3 x 135, 4x145, 3x155.  Didn't feel great with these today, but all clean reps. 

4 position clean   155,165,175.  Definitely moderate load. 

250m, 250m, 230m.  

PM

20 x 20 sec Row Sprint ALL OUT, 2 min b/t sets (rest 10 minutes after set 10)

127m,130,128,127,129,128,128,120,122,125

128m, 126,125,123,125,123,119,122,122,125

Training August 7,2012

August 7th, 2012

A. Power Clean and Push Jerk Cluster, 1.1.1 x 4 sets, 5 min

B1. Press @ 11X1, 3-3-2-2, 2 min

B2. Wtd Supinated Chin-up Cluster @ 20X0, 1.1.1 x 4 sets, 2 min

C. 10 unbroken Ring Dips x 5 sets for time, rest as needed afterwards

D. 10 unbroken C2B x 5 sets for time

A. 185,195,205 (missed 2nd jerk), 215 (missed 2nd jerk, split jerk last rep)

B1. 145,152,162,170

B2.  80 for all sets.

C. 2:26

D. 2:44. 

August 5th, 2012

At Crossfit L'usine with the man Mizar.     Probably should have let someone else take the photo.

AMRAP 10 minutes
3 PC 225#
3 muscle -ups

6 rds + 2 PC.   Humidity was large problem. Had to chalk between nearly every clean and set of MU.

Training August 3, 2012

3rd

3 minutes of work @ 85-90% effort:

3 touch n go Squat Clean @ 95lb

9 Box Jumps - 24" - step down

5 rds, 5rds

--3 min recovery

3 minutes of work @ 85-90% effort:

3 Hang Power Snatch @ 95lb

Run 50 m

7 rds plus 2 , 7 rds plus 3

--3 min recovery

3 minutes of work @ 85-90% effort:

3 Split Jerk @ 95lb - bar taken from ground

35 Double Unders

4 rds  plus 21 DU's, 5rds plus 1 SJ. 

--10 min recovery

3 minutes of work @ 85-90% effort:

3 touch n go Squat Clean @ 95lb

9 Box Jumps - 24" - step down

--3 min recovery

3 minutes of work @ 85-90% effort:

3 Hang Power Snatch @ 95lb

Run 50 m

--3 min recovery

3 minutes of work @ 85-90% effort:

3 Split Jerk @ 95lb - bar taken from ground

35 Double Unders

Training August 1-3

2nd

AM

For total time:

2 unbroken Muscle-ups x 15 sets

+

3 unbroken Strict HSPU x 12 sets

+

4 unbroken Strict Supinated Chin-ups x 9 sets

+

5 unbroken Strict Ring Dips x 6 sets

18:41.  Muscle-ups at 5:10. 30s to transition to HSPU wall and then back to rings after chins. Done with HSPU at 12:40. Fast work on both chins and dips. Muscle-ups done a tree branch that was bending. Definitely added some difficulty.  

PM

5 x 2 min minute uphill run @ 90%/ 3-4 min walk/jog down

complete. With a training partner. Little better output this time. 

August 1st

AM

A. Hang Squat Clean, build to 1RM - full pause @ knee caps

B. Front Squat @ 22X1, 1 tough rep x 5 sets, 3 min

C1. Barbell Walking Lunges @ 10X0, 10/leg x 3 sets, 0 sec

C2. Back Squat @ 10X0, 10 reps x 3 sets, 4 min - same load as C1. man-up, don't lose tempo on Back Squats

A. 265 PR. 

B. 255,265,265,275,275

C1. 105,115,125.   125 is starting point next time. Wasn't sure how to load this first time through. 

C2.  105,115,125

PM

Below Knee Muscle Snatch, 3-3-3-2-2-2-1-1-1, 1 min - build per set, only last few sets tough

+

3 sets ALL OUT:

15 DL @ 185lb

15 Burpees

Rest 6 x work time

+

Turkish Get-up tech work

MS 95,100,110,115,120,130,140,145,155,160. 

45s,42,41. Improved times is from smoother transition to burpees, not any more effort. 

35x3 per arm, 50x2 per arm.  70x1 per arm. Awkward DB with huge 25 lb plates on.