Training September 29th and 30th, 2012

30th

10 min Row @ 2:00/500m

+

3 x 3 minute Run on Flat @ 80-85%/3 min walk

+

3 x 2 minute Run on Flat @ 85-90%/2 min walk

+

3 x 1 minute Run on Flat @ 90-95%/1 min walk

+

10 min Row @ 2:00/500m

row complete

810m, 800m, 800m   rested 3 minutes before 2 minute sets

540m, 530m, 500m   rested 2 minutes before 1 minute sets

340m, 300m, 300m 

row complete.  

Feeling pretty good on the runs lately.  

29th

Med Ball Throwing, 1 max effort toss every 30 sec for 10 minutes - 15lb object

+

3/leg Alternating Single Leg Bounding into 5 sec Sprinting ALL OUT x 10 sets, 1 min b/t sets

+

Above Knee Power Snatch, 3-3-2-2-1-1, 1 min - lite loads, focus on receiving bar OH properly

+

4 sets:

30 sec Row @ 97% - damper 5

30 sec rest on Rower

30 sec Row @ 97% - damper 5

4 min rest

+

10 min extra rest

+

Complete 1 round per minute as fast as possible for 4 minutes:

7 DL @ 225lb

7 Burpees to 6" OH

Med ball throws complete

Sprints complete.

 Hang Power Snatches  115,120,130,130,135,140.

Rows pace per 500.  1:19.3, 1:25.2.,   1:21.5, 1:24.7,,   1:22.8, 1:28.2,,   1:23.7, 1:27.7. 

DL/burpees -  complete 30s,30,31,31 per round.      

Training September 28th, 2012

28th

A. Power Clean. Squat Clean. Front Squat, 1.1.1 x 5 sets, 4-5 min

B1. Push Press @ 11X1, 3 reps x 5 sets, 10 sec

B2. C2B CHin-ups, 15-20 reps x 5 sets, 5 min

C. 5 sets:

AMRAP Kipping HSPU

15 GH Sit-ups

100 Double Unders

1:30 min b/t sets

A. 220,225,235,245,255.  Felt really strong here.  Probably had some more in there. Think 265 is doable for this. 

B1. 185,195,205,205. 

B2. 20 x 4.   was getting short on time so only did 4 sets of B1 and B2.

C. 10-12 HSPU reps per set. Feeling better with HSPU. Who knew it just took practice?

       All GH unbroken and fast.  First set of DU's unbroken and then a few sets of 70/30 or so. Didn't time these. Last set got rough. 

Training September 26th,2012

26th 

Row 500m @ 1:43/500m x 4 sets, 1 min b/t sets

+

5 min extra rest

+

12 x 1 min Run on Flat @ 90%/1 min Walk (pace should resemble an 1600m PR pace)

+

Alternating Tabata's:

Ring Push-ups

Anchored Sit-ups

1:41.6, 1:42.2, 1:41.4, 1:40.1.  Felt like about 85%. My 2k Pr is 6:39 so I'd probably have to get towards 1:38 for 100% effort repeats on that short rest.

Runs felt good. 3600m on working sets. Same rate going out as coming back. 

12 for every set of Ring Push-ups.  16 for every set of sit-ups. 

Training September 24th and 25th, 2012

25th

AM

2 tough Kipping HSPU per min for 10 minutes

+

Rest 5 min

+

4 unbroken Muscle-ups per min for 8 minutes

+

Rest 5 min

+

10-->1 unbroken C2B Chin-ups for time

HSPU to 4" for 4 sets, 6" for 2 sets and then last 5 sets at 5".

MU complete. Started to get tough last 2 sets.

2:56. 

PM

For time@ Full Effort - get someone to change your weights, or use 3 different bars:

6 Power Cleans @ 175lb

9 Burpees to 6" OH

9 Power Cleans @ 155lb

9 Burpees to 6" OH

12 Power Cleans @ 135lb

9 Burpees to 6" OH

+

Rest 15 min

+

100 cals on Airdyne for time - Full Effort

2:56. First set of 6 PC unbroken. first set of burps unbroken. 2nd set of PC 4,3,2. Burpees broke at 5 for a breath. Last set of cleans in triples, burpees unbroken fast. Thought this would be lower as I didn't expect to break the cleans as much but lactate in legs was limiter. 

3:58- oof , not good. My 3 minute PR is 100 cals, but done fresh. I couldn't go all out as I was running into class time that I had to coach and I couldn't be writhing on the ground for 15 minutes after. About a 95% effort.  Probably wouldn't have made much difference but I definitely didn't dig in all the way for every second counts type effort.  Legs wouldn't drive hard. 

24th

Med Ball Throwing, 1 max effort toss every 30 sec for 10 minutes - 15lb object

+

3/leg Alternating Single Leg Bounding into 5 sec Sprinting ALL OUT x 7 sets, 1 min b/t sets

+

Push Press, quickly build to 205lb for a single

+

Snatch Pull Cluster @ 1RM, 1.1 x 5 sets, 2 min

+

Muscle Snatch Cluster, 1.1.1.1.1 x 3 sets, 3 min - build per set

+

Squat Snatch Ladder @ 115lb, 10-->1 unbroken for time

Med ball throws complete. Feel good

Love sprinting was definitely tired after

PP- built to 215 quickly. Was pissed about other day and felt need to hit a legitimate heavy single. 

SP complete. 

MS Cluster 115,120,125

SS ladder was a disaster. 20:18 but not as Rx'd.  Did 10,9,8,7 unbroken no problem. Missed on 6th rep when grip gave out. Did the set of 5 and 4, then hit 6 when I stopped using hook grip. Once I stopped using hook grip my arms didn't get smoked so much and I finished after that.   Grip was limiting factor. Little bit of breathing and lactate in legs early. 

Training September 23rd, 2012

23rd

A. Squat Clean Cluster, 1.1 x 3 sets, 3 min - 80% effort

B. Squat Clean, 1 x 3 sets, 3 min - 90% effort

C. Above Knee Hang Squat Clean, 5 x 3 sets, 3 min - 80% effort

D1. CGBP with Chains @ 20X1, 5-5-3-3-3, 2 min

D2. One Arm KB Rows @ 20X0, 10-15/arm @ 88lb x 5 sets, 2 min (30 sec b/t arms)

E. Side Lying Powell Raises @ 4010, 8-10/arm x 3 sets, 1 min

A. 205 x 3

B. 225,235,235- didn't have much pop here. lifts were good but didn't feel strong. Maybe still recovering from weekend comp and squat volume from earlier in week.

C. 185x 3. 

D1. 38 lbs of chain added to each   155,170,190,200,200

D2. 13-15 reps per arm per set

E.  15x10, 20x6, 15x10.   can't seem to get 8 reps with 20.

Training, Friday September 21st, 2012

Row 500m @ 1:45/500m x 5 sets, 1 min b/t sets

+

5 min extra rest

+

10 x 1 min Run on Flat @ 90%/1 min Walk (pace should resemble an 1600m PR pace)

+

Alternating Tabata's:

Push-ups

Unanchored Sit-ups

500m rows completed easy.  Couple of 1:43s at end. 

Runs felt really good and consistent. Covered about 3k on the working sets. Feeling strong here. 

PU - 15,15,15,16,16,16,15,14

SU - 15 x 6, 14,14

Tried to pick a number I felt I could hit for each. Turns out 15 was pretty good guess. 

PUMP Games WOD 3 and a brutal squat/airdyne session.

PUMP Games WOD 3. 

Stole this heat at the end and tied for first on it with consistent movement throughout and a good running finish. Knowing my own engine was key in this workout as many competitors were ahead early but faded as the workout went on. Best spot for me to improve on this workout would be the round of 20 burps.  Even with a decent finish I think I needed to dig in deeper sooner in this workout and be in the low 5 range. Still learning every day. 

20th

5 sets:

12 Back Squat @ 225lb

50 cals Airdyne @ 85%

3 min walk

+

3 sets:

12 DL @ 265lb

150 Double Unders @ 85%

3 min walk

This is set 4.  3:43.  first set was 2:54.  oof. 

BS Airdyne  2:54, 3:09, 4:09, 3:43, 4:17.  

~ BS only times  40s, 43, 60, 45, 63   

 Tried LBBS on third set and that was way too slow. Back to HBBS for sets 4,5.  Squats started to get rough and was killing me on Airdyne.  Really tough WOD.   I'm sure legs will be crushed later. 

DL, DU.  2:54, 2:44, 2:44.  DL unbroken and fast. DU's stayed steady, wrist and forearms were fatiguing. DL don't bother me too much. 

Training Wednesday September 19th, 2012

19th

AM

A. Push Press, build to a tough single

B1. Push Press 3 tough touch n go reps x 5 sets, 10 sec

B2. Muscle-ups, 5 unbroken x 5 sets, 3 min

C. 15,12,9,6,3 for time:

Kipping HSPU

unbroken C2B Chin-ups

A. 205 ?   30 lbs under PR.  NO pop today on this. 

B1. 155,165,165.   cut these short as I was not getting pop and felt like I had no energy. 

B2. 5 x 3 sets. 

C. 9:40.  

PM

3 sets @ 97%:

15 touch n go Power Clean @ 135lb

Row 250m

Rest 5 x work time

1:18, 1:22, 1:36.   Forearms blew up on last set. Couldn't hang onto bar or pull on rower. 

18th - Post Competition Session

A. Power Clean Cluster, 1.1.1 x 3 sets, 3 min - 80% effort

B. Front Squat @ 20X1, 3-3-3, 3 min - 80% effort

C. OHS @ 55X1, 3-3-3, 3 min - 80% effort

D. Airdyne - 10 sec Sprint ALL OUT x 10 sets, 1:30 min

A. 185, 195, 205.  Felt surprisingly strong here.
B.  195, 205, 215
C. 95,95,95.  Maybe a bit light. 
D. 19,27,27,17,16,23,27,21,21,17.   calories with roll-over. the 17 and 16 in the middle were on an old air dyne. The ones in the 20's were on a new airdyne.  Huge difference. 

Day 2 Pump Games

was in 39th/84 after day 1.  32nd on CJ wod and 52! on back squat wod.  High volume squats bury me and make me cry for mommy. Not a good showing relative to the field on that wod.

First wod of day 2 was

x5 DB Snatch Right Arm / x5 DB Snatch Left Arm
x5 Burpees
Farmer’s Walk w/DB 20m
x5 DB Snatch R / x5 L

10 burpees

Farmer’s Walk w/DB 20m
x5 DB Snatch R/ x5 L
x15 Burpees
Farmer’s Walk w/DB 20m
x5 DB Snatch R/ x5 L
x20 Burpees
Farmer’s Walk w/ DB 60mRx’d: m= 75lbs f= 50lbs

5:24.  Tied for first in heat. Stayed consistent movement with strong finish. Was in last out of 10 about 2 minutes into WOD. SLowly started chipping away by not slowing at all and a sprint finish on the last 60m farmers walk. Guessing this is a top 20 finish. Not sure I could've done much better, only way would be more urgency on burpees early but pacing felt right as I made up a 4 burpee deficit on the round of 20 on the competitor to my right so strong finish was good. 

WOD 2 Sunday

x50 KB Swings - 70 lbs
x40 Box Jumps - 30"
x30 Deadlifts -275lbs
x20 Shoulder to OH - 155 lbs
x10 Double Unders (lil inside joke for friends of PUMP)

9:41. 50 KBS unbroken. BJ steady with step down, consistent. DL fast 3-6 reps, PJ took about ~3 mins. Too bad cause I was in great shape before that. Still had a pretty good time for this wod, just wish I could do the PJ better when tired. Felt like it was a good effort though. 

Day 1 Pump Games

WOD 1
In 8 minutes complete 1k row and establish max CJ.   Double Unders in the 8 minutes as tie breaker.

245 CJ + 64 double unders. Did the row in ~3:30. Loaded the barbell quick and hit 225. ~90s rest then hit 245, barely with some nasty press out. So far so good with about 2 minutes left and this is where I screwed up.  I couldn't decide between resting and trying for 255 and doing DU's. I did a bit of DU's then loaded 255 and tried to clean it but wasn't close.  Did a few more double unders so final score on this WOD was 245 CJ with 64 double unders.  In hindsight since I barely made 245 I should have immediately done as many double unders as I could have without hemming and hawing.  Definite error that cost some spots in standings.  Will see later how many spots, but I easily could have had ~110 double unders.

Using a quote I believe is from Dan John : "the goal is to keep the goal the goal." My goal is not to excel at this competition in September. My goal is to peak for the OPTathlon and more specifically the events at Optahlton in mid October. Getting 245 on the CJ is 15 lbs under my PR, but most importantly I was able to split jerk without pain in the shoulder as I have been focused on fixing that.  I think with another month of good shoulder work (i.e., getting a healthy shoulder)  I will be able to CJ > 260 which is the goal, amongst other things. 

Funny as I thought back to June when I weighed 199, that extra 15 lbs sure would've been helpful for this weekend as the CJ would've been better as well as the back squats. 


WOD 2
for time:
30 BS 185#
40 pump sit-ups
300 yard shuttle
40 pump sit-ups
30 BS 185#

10:20.  oof.  not so good. Did first 30 BS slow and steady with a few pauses at the top. Apparently this was way too slow as I came off the squats in 9th or 10th in a 10 man heat, but I didn't feel I could really go much faster.  All sit-ups unbroken and fast, run was ok and caught a few guys here but it wasn't a very long run to make up much ground. Last set of BS were slow and steady and went 20, dump the bar few breaths and 10 reps. Was maybe 3rd or 4th in the heat.  Just too slow on the squats. Can't put my finger on exactly what makes those squats so hard for me but plenty of guys finished the WOD in ~7 range. High rep squats,thrusters etc., always get me.

All in all amongst the 5 workouts these 2 are sure to be my worst relative to the field. These WOD's are  heavy and that's just not my strength. Tomorrow's WOD's while still heavy include a bit of other things I think I can make up some ground on. 

Jackie and Helen at 90% effort.

12th

For time @ 85-90%:

Row 1000m

50 Thrusters @ 45lb

30 Chin-ups

+

Rest 10 min

+

3 rounds for time @ 85-90%:

Run 400m

21 KBS - 24kg

12 Chin-ups

*DO NOT get into too much lactate on the "Jackie" portion, try to move around during the 10 minute break and remove some of the blood from your shoulders/forearms.

"Jackie":  6:28. @ 90% effort.   I haven't done Jackie in recent memory.

 3:33 row.   33/17 on Thrusters with ~15s break.  19/11 on chins.  I think I would be close to sub 6 at 100% effort.   At 100% I would probably do row in ~3:25, go for all 50 Thrusters which is definitely doable and then probably a similar breakdown on chins. It would be a fight for sure but being strong on the rower and coming off it comfortable is helpful. 

"Helen":  8:31 @ 85% effort.  PB is 7:43 about 18 months ago. 

The key to remember if I do this at 100% is that your time is all about the runs. I felt ok on this but really didn't dig in on the runs. I guess that was the point with the 90% effort. All KBS and chins unbroken no problem, so if I want a low 7 on this fresh, I have to attack the runs from the start. This workout you just have to go hard on initial run and then deal with the elevated heart rate for the rest of the workout but keep the run paces high because you can't really make the KBS and chins go faster than unbroken. 

Training September 11th, 2012

Muscle Snatch, build to a 3RM

+

Power Snatch Cluster, 1.1.1.1.1 x 5 sets, 2 min - use Muscle Snatch 3RM load

+

3 rounds for time @ 97%:

10 DL @ 185lb

10 Burpees to 6" OH

+

Rest 10 min

+

3 rounds for time @ 97%:

10 DL @ 185lb

10 Burpees to 6" OH

+

Run 15 minutes @ 50% effort

MS- 3RM -   125 lbs.  Limited by shoulder flexibility. Still working on it daily, but it is slow coming. 

PS Cluster   125,125,130,130,135.  Raised the weight just a bit as form and pop felt good on these. All reps solid and tight. 

1:54, 2:20.   First set was unbroken and fast. Second set was a bit more conservative on burpee pace. 

15 min run complete. 

Training 9/10/12.

Had to rest the 7th,8th and 9th due to a nasty cold that was making it difficult to breathe. Training wasn't really an option.

10th

AM

A. Press, build to a 1RM

B. Push Press @ 30X0, 3 reps x 5 sets, 3 min - use Press 1RM load 

C. Back Squat with Chains @ 20X1, 3 reps @ 50% RM + Chains x 7 sets, 1:30 min

A. 172#.  Been stuck around this number for a long time. 

B. completed at 175.

C. completed with 175 plus 38# of chains.

PM

For time:

15 Muscle-ups

21 C2B Chin-ups

21 HSPU

21 Chin-ups

21 Ring Dips

21 Toes to Bar

21 Push-ups

11:36. every movement was tougher than expected due to the work beforehand. 

 

muscle-ups done at ~1:30.   11-2-2. 

C2b done at      ~3:10

HSPU  done at  ~6:00

Training September 5th and 6th,2012

6th

Throwing - 15-20lb ball, 1 max effort toss per 30 sec for 10 mins

+

Standing Triple Jump Cluster, 1.1 x 5 sets, 1 min

+

5 x 20 sec Row Sprint ALL OUT, 3 min b/t

+

4 x 30 sec Row Sprint near ALL OUT, 3:30 min b/t

+

3 x 40 sec Row Sprint @ 500m PR, 4 min b/t 

Throws complete with 14 lb ball. 

Jumps complete. Working on sticking the landing as I tend to fall forward. 

132m,105 (fell of the seat), 133,132, 131.   All rows about 1:15 pace

193,185,188,178

244 (1:21.6 pace)  ,205 (1:37.5 pace- complete pussed out after about 10s ),222(1:30.pace)

I was absolutely smoked by this point. I had a cold that was pretty brutal and put me down for a down and am still fighting that, so that might have had something to do with it, but I was completely wiped out at conclusion.   

5th

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

B. Front Squat with Chains @ 20X1, 3 reps @ 50% RM + Chains x 5 sets, 2 min

C. 3 unbroken Muscle-ups per min for up to 15 minutes

D. 5 unbroken kipping hspu x 10 sets for time

A. 190,200,210,210, 210(F.1.F) Had no pop left on PP for last set. 

B. 160 lbs plus 38 lbs chains attached. Fast smooth.

C. completed all 15 mins no problem. 

D. 8:50.  Kip is getting a bit better.