January 29th, 2013

29th

For time:

100 Box Jumps - 30" - step down

100 KBS - 32kg

100 Burpees - no jump @ top

100 Thrusters @ 65lbs

*Goal is sub 30 min

27:16.

box jumps complete at 5:40

KBS done at             11:27

burpees done at      18:38

thrusters done at     27:16

box jumps done in sets of 20 with ~15s rest between.  breathing still in control at end. no lactate. 

KBS done 30 to start then sets of 10. Grip was limiter. Not really sure why, I usually can handle big sets on KBS with no problem. though this would be a bit quicker.

burpees felt really good. 20,20,25,20,15. slow and steady with short breaks between. no jump makes a HUGE difference. breathing started to pick up but still manageable.

thruster sets of 10 to 50.  then 6-8 reps to 85, then 3 sets of 5 to finish. triceps, shoulders mid-back and low back all fatigued at this point and made thrusters tough.

best place to make up time would be bigger sets on KBS and then consistent quick sets on thrusters. I was breathing pretty hard on thrusters.  Still need to remember even though it hurts it is just 65 lbs and it will go up! 

overall felt decent. Not wrecked at the moment. 

For the Opens I'm looking for any tests under 2 minutes and over 20.  

 

January 27th and 28th, 2013

28th

A1. Deadlift Cluster, 1.1.1 x 5 sets, 10 sec - nothing over 85% RM

A2. Ring Muscle-ups, 4-6 reps x 5 sets, 4 min

B. Double Unders, AMRAP in 1 minute x 3 sets, 1 min

C. Airdyne, 60 sec @ 97% x 3 sets, 6-8 min

A1. 385,400,410,420,420.  
A2. 6,5,6,4,3. 
B. 107,103, 96
C. 46c, 37, 42

little disappointed in the AD scores as looking at my training log,  I did the following as a 2nd workout in September 2011. 

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.

27th

Squat Clean and Overhead Cluster, 1.1.1.1.1 x 5 sets, 4-5 min

+

touch n go Squat Snatch @ 135lb, 5 reps per min for up to 10 minutes - stop if you fail

+

Bar Muscle-ups, 15 reps for time

175,185,195,205 (failed PP on rep 3), 210 (Failed OH on reps 3 and 5. ) 

all sets I did thruster x2 , clean and PP, clean and SJ x 2. 

did 3 minutes and failed on rep 3 in fourth minute. got too far on heels and feel backwards. Touch n go is not a strong suit with snatch. Could've managed 3 TnG every 30s for longer probably, just by reps 4 and 5 they were getting tough.

2:53.   should have been sub 2.  did 8 to start, had 10 done in ~50s then missed a bunch as I forgot how to do them.  Sorted it out and finished with 5 straight reps. 

January 24th and 25th, 2013

25th

2k Row @ 50%

+

10 min rest

+

AMRAP in 10 min:

Power Clean @ 95lbs - 3,6,9,12,15,18,21,etc.

Lateral Barbell Burpees - 3,6,9,12,15,18,21,etc.

+

10 min rest

+

2k Row @ 50%

8:04

through the round of 18's and 14 cleans.   140 total reps. don't really know how I feel about this one. felt like I generally kept moving but the score seems underwhelming looking at it. breathing was limiter but didn't take prolonged breaks just tried to grind through. broke the cleans early to save grip and control breathing then went pretty aggressive with burpees. 

8:05 

24th

Split jerk tech work @ 155lbs, 3 perfect rep x 5 sets, 1:30 min

+

5 sets ALL OUT:

15 Thrusters @ 115lb

20 Chin-ups

Rest 6 x work time

+

GH Sit-ups, 20 reps x 3 sets, 2 min

SJ work complete. This lift still feels gross. I did a 235 thruster last week and haven't jerked more than 245 over head since 2011 Optahtlon. 

+

65s,65s,64s,93s.----shut it down after fourth set since there was a critical drop off.  First 3 sets unbroken, just slow moving thrusters.  4th set I paused to breath twice during thrusters and broke chins 2x.  Basketball game last night was much more tiring than previous weeks. Played nearly whole game at high intensity on both ends. 

GH sit-ups added a bit of weight   10#,15#, 20#.   Fairly easy. 

January 22nd and 23rd, 2013

23rd

A. Power Snatch, 1 rep every 20 sec for 15 minutes - nothing over 155lbs

B. Power Clean, 1 rep every 20 sec for 15 minutes - nothing over 225lb

C. AD, 10 sec ALL OUT every minute for 10 minutes

A. 5 mins @ 135, 5 mins @ 145, 5 mins @ 155

B. 3 mins @ 195, 3 mins @ 205, 3 mins @ 215, 6 mins @ 225.

C. complete.  used different air dynes was getting different readings. did not feel like there was any drop-off. 

22nd

A1. Back Squat @ 20X1, 5-4-3-2-1, 1:30 min - nothing max, just consistently tough

A2. Medium Grip Bench Press @ 20X1, 5-4-3-2-1, 1:30 min

A3. Weighted Pronated Chin-ups @ 20X1, 5-4-3-2-1, 1:30 min

B. 30 sec AMRAP Double Unders x 10 sets, 30 sec rest

A1. 275x5, 290x4, 305x3, 315x2, 335x1

A2. 205x5, 215x4, 225x3, 230x2, 240x1

A3. 45x5, 55x4, 65x3, 80x2, 90x1

B. 57,57,56,42,57,57,57,54,44,50   - 5 sets unbroken

Sunday January 20th, 2013

20th

15 minutes @ 90%:

9 Push Jerk @ 115lb

12 Box Jumps - 30" - step down

15 cals AD

8 rounds plus 1 PJ.  Steady movement. Only way to push this one more would've been harder on AD. 

--15 min rest

15 minutes @ 90%:

9 Front Squat @ 115lb

12 Toes to Bar

50 DU's

7 rounds plus 1 FS. 1st 3 rounds in 5 mins, done unbroken. Rest of FS were 6/3 T2B one break and double unders 1 miss or break. 

Good few days of training. Feeling good. 

Training January 18th and 19th.

19th

AM

12,9,6 @ 97%:

Power Snatch @ 95lbs

Lateral Barbell Burpees

+

10 min rest

+

12,9,6 @ 97%:

Power Snatch @ 95lbs

Lateral Barbell Burpees

+

10 min rest

+

12,9,6 @ 97%:

Power Snatch @ 95lbs

Lateral Barbell Burpees

built to a tough single in power snatch. hit 185 which ties a PS PR. I'm consistently hitting 185 in training now so that's good. Was planning on squat snatching it but caught it high so just stood up with it. Shoulder flexibility is getting better as I work on it daily. 

2:22, 2:52, 3:32.  First set unbroken and fast. Second set slower burpees. Third set multiple breaks on both movement. 

PM

30 minute row @ 50% effort - damper 3. 

7169m. 2:05.5 pace.  Felt good. 

18th

A. Thruster, build to a 1RM

B. 30 Squat Clean Thruster for time @ 185lb

C. Bar Muscle-ups, 3 reps per min for 10 minutes

A. 235.  PR

B. 10:38.  was on pace for sub 10 about halfway through. Missed 2 reps which cost me time and energy. 

C. complete x9 sets unbroken  Last set got 2 and missed last one!.  Not sure what happened here but everything clicked. No warm-up just right into it and hit the triples easy.  Last time I was struggling with singles. Mini break through on these today. 

Training January 14th and 15th, 2013

15th

AM

3 sets @ 97%;

40 sec KBS - 40kg

40 sec Burpees to 6" OH

40 sec Airdyne

10 min b/t sets

+

20 minute Row @ 50%

20 KBS, 16 burpees, 21 cals

20 KBS, 14 burpees, 21 cals

20 KBS, 13 burpees, 13 cals

4500m row.   2:12/ 500m pace. 

PM

5 sets @ 90%:

15 C2B Chin-ups

75 Double Unders

60 sec rest

68s,69,67, 95s, 100s.   First 3 sets unbroken.  Broke DU's on sets 4,5 and CTB on set 5. Shoulder fatigue was reason for slow down. 

+

5 min rest

+

4 sets @ 90%:

20 Push-ups

300m Row 

90 sec rest

sets between 1:23 and 1:25. 

row pace was 1:37.8, 1:36.6, 1:35.3, 1:37.5.  All push-ups unbroken.  

+

5 min rest

+

3 sets @ 90%:

25 GH Sit-ups

25 Box Jumps - 30" - step down

25 Air Squats

120 sec rest

2:48, 2:53, 2:56.  GH situps unbroken.  BJ and squats slow. broke squats a few times. 

Overall with the double session today I felt fine. I didn't notice any unnecessary fatigue and I was up mentally for both sessions.  The lactic session wasn't too bad until the bike on last set where I hit a bit of a wall on last set and did not finish strong on the bike.  Second session felt good overall but a bit slow on the last triplet, just due to overall leg fatigue I guess.  

I don't mind double sessions now and again when I have the time. I'm not a regional level athlete for the Northeast region so it's not as if I need to prep for multiple wods in a day but I enjoy the training and the process of improving so when it's beneficial I can take on some more doubles.

14th

A. Power Snatch Cluster, 1.1 x 5 sets, 4 min

B. Squat Clean, build to a tough single - not a max

C. Squat Clean. Front Squat, 1.1 per min for 15 minutes - try to use 85% Clean RM

D. Press @ 11X1, 2-3 reps x 5 sets, 3 min - no failing, but all tough sets

A. 165, 172, 175, 175 (1.F) 180 F.   Not very good here. Shoulder tightness wasn't allowing to make lifts. 

B. 265.  felt good and strong here.  Tried 275 which is current PR and just missed forward a bit.   

C. 225x5, 230x4, 235 x3 , 240x3.  Felt pretty good here. Used 85% of today's single. 

D. 145, 150x2, 150x2, 152x2, 153x2.   Not good. old 1RM is 172.  Not sure I could even get 165 now. 

Training January 10th and 11th, 2013

11th

7 min @ 90%:

3 Muscle-ups

21 cals AD

5 rounds plus 13 reps. 

--10 min rest

7 min @ 90%:

15 Russian KBS - 40kg

15 Thrusters @ 65lb

15 Box Jump Overs - 24" - land on top every rep

3 rounds plus 6 swings

--10 min rest

7 min @ 90%:

8-10 Ring Dips

75 Double Unders

4 rounds plus 49 reps.  All rounds with 10 unbroken ring dips.

10th

Snatch Pull Cluster, 1.1.1 @ 100% RM x 5 sets, 3 min

+

3-4 sets @ 97%:

30 sec AMRAP Power Cleans @ 135lb

30 sec Burpees to 6" OH

30 sec Airdyne

9 min rest b/t sets

+

20 minute Row @ 50% effort

snatch pulls complete @ 205.   5# over 1RM- easier loading.  Most felt pretty good. 

13,13, 19 cals

13,11, 19 cals

14, 11, 13 cals

14, 11, 13 cals

only had time for 5 minutes row before our clients started coming in.  Spent plenty of time on feet walking and coaching though. 

Training January 9th, 2013

9th

A. Below Knee Hang Power Clean. Power Clean, 1.1 x 5 sets, 4 min 

B. High Hang Power Snatch, build to a 3RM - no dropping bar b/t reps, focus on turnover/speed under bar/receiving bar lower in squat

C. Back Squat @ 20X1, 5 reps @ 75%RM x 5 sets, 3 min

D1. CGBP @ 20X1, 3 reps x 3 sets, 2 min

D2. Pendlay Rows @ 22X0, 4-6 reps x 3 sets, 2 min

A. 235,245,250, 255(F.1),260 (F.1)   Just missed the HPC at 255 and 260. Little tight in triceps and lats so wasn't firing elbows through quite quick enough. 

B. 155.  165x2.  I struggle from high hang as it negates my decent pull. I did 170 from mid hang during throw down series wods. Just didn't have enough speed or pop from high hang to get more. 

C. 265x 2, 270 x 1, 275x2.  Bumped up the weight just a bit because squats felt really good today.  I have done this protocol a few other times and struggled with 265 for 5x5.  Today felt good with squats. 

D1. 205,215,215.  Doesn't feel great on shoulder so was a bit conservative. 

D2. 105,125,145.  First time doing this movement, started too light. 

Training January 6th and 7th, 2013

7th

5 min @ 90%:

10 Front Squats @ 95lb

10 Box Jumps - 24" - step down

5 rds plus 3 reps

--5 min rest

5 min @ 90%:

10 Burpees - no jump @ top

10 GH Sit-ups

5 rounds plus 5 reps

--5 min rest

5 min @ 90%:

15 KBS - 24kg

15 Wall Balls - 20#

3 rounds plus 21 reps

--5 min rest

5 min @ 90%:

15 Hang Power Snatch @ 65lb

15 cals AD

3 rounds plus 15 reps

6th

5 sets:

5-7 Ring Muscle-ups

120 sec Row @ 75%

120 sec rest

+

5 min extra rest

+

3 sets:

15 C2B Chin-ups

25 Push-ups

120 sec Airdyne @ 75%

120 sec rest

muscle-ups  7,7,7,6,5

rows were ~560m

all CTB and push-ups unbroken

37cals, 40 cals, 33 cals.   Chest blew up on last set and was kinda breathing hard. 

Training January 5th, 2013

6 sets ALL OUT:

10 Thrusters @ 115lb

15 sec Airdyne

Rest 8 x work time

+

10 min extra rest

+

3 rounds for time:

10 Power Clean @ 135lb

10 Burpees to 6" OH

*Sub 2:45 min is goal

Thrusters all unbroken

calories  - 16, 13,10,10,10,11

absolutely smashed after this.  little bit of raisins in between sets.

one of the sets with occasional training partner Ryan Andrew 

3 rounds for time.  Disaster after the lactic work:

3:38.  Had NOTHING on this.  No pop for the cleans and no desire to keep going. Cleans felt like 185#. The lactic power work beforehand DESTROYED me. I think fresh I might be close to 2:45. After the lactic work no chance right now.