June 14th, 2013

June 14th, 2013

 MAP Low %'s - Run

5 x 1k Run @ 75%, 3 min walk

4:02

3:53

3:53

4:02

3:52. 

June 12th and 13th, 2013

June 13th

Regional Event 5

+

For time:

12 Wall Climbs

21 Toes to Bar

9 Wall Climbs

21 Toes to Bar

6 Wall Climbs

21 Toes to Bar

3 Wall Climbs

+

3 x 20 sec Airdyne ALL OUT/40 sec rest

Regional workout 5
7:32.  Way off where I expected to be. Maybe should have done these when I was primed. Defintely out of shape. 

stopped here as things just not feeling right and feel like recovery might be a better option. 


Did the Airdyne work 4.5 hours later.  Efforts at 95%. Couldn't get to all out. 
24 cals
20 cals
20 cals




June 12th, 2013

11 - Snatch intense + C&J intense + FSq intense/CGBench intense

A. Power Snatch, build to a max - take your time

B. Clean and Jerk, build to a max - take your time

A. 185, hit split snatch at 195. missed PS @ 195 1x and 200 about 5x.  Missed squat snatch at 205 x2.  Feels so close just not making it.  Not strong at lockout.  Pull is fine.  Need lockout work. 

B. 245. missed jerk at 255 x 4. Trying to fix mechanics with jerk. Still having trouble getting head/chest through at heavier weights.   

Not a very good session as I wanted to hit 200 and 275.  More work needed at 90% -95% of 1RM I suppose. That plus getting stronger. 

June 9th and 10th, 2013

June 10th, 2013

8 - MAP Low %'s - AD

10 min Airdyne @ 75%

+

10 sets:

10 KBS - 16kg

10 unanchored Sit-ups

30 sec rest

+

10 min Airdyne @ 75%

202 cals

complete

204 cals -- probably closer to 85%, but I need to push this or at least my mind's ability to push it because 75% always feels completely too relaxed. 

June 9th, 2013

7 - 20 min AMRAP - no chin-ups

20 minutes @ 90%:

2k Row

100 Burpees - no jump @ top

AMRAP Du's in remaining time

234 double unders.  Row in ~7:04, 20s then burpees in ~8 minutes. This feels like it would be a good gauge for where I'm at out throughout the year.  A score of ~ 350 double unders would indicate to me I'm in good shape and ready to go.  

June 7th and 8th, 2013

June 8th 

 BSq mod with Chains/CU + MU's + short DU tester

A. Back Squat @ 20X1, 1 rep @ 70% RM + Chains x 5 sets, 2 min

B. Kipping HSPU to 10" Depth, AMRAP in 5 mins

C. 5 unbroken C2B Chin-ups x 10 sets for time

A. complete at 245 +80# of chains.  Felt really good. Wore flats, no belt and no knee sleeves. Felt good here today. 

B. 10.  Used 8" for first two but the extra depth was causing pinch in shoulder and I wasn't gonna get many more. Did final 8 at 6". 

C. 2:40. Maybe paced too much? 

June 7th

 Jerk intense + Clean moderate + Snatch tech + Burpee LEnd

A. Split Jerk, 3-3-3-2-2-2-1-1-1, 2 min - 3's @ 205lb, 2's @ 225lb, 1's @ your choice

B. Squat Clean, 1 rep @ 225lb every 30 sec for 10 mins

C. Squat Snatch Cluster, 1.1.1 @ 135lb x 5 sets, 3 min

D. 15,12,9 for time:

Power Clean @ 115lb

Burpees

A. triples and double all complete and felt awesome.  singles at 245,260 and a miss at 270. 270 or more feels doable, just need better mechanics.  Working on it.  Right now I have a bit of mental block at the heavy weights. 

270 miss

Pat SJ miss 270 from pat skinner on Vimeo.

B. complete. This was tough. 3 minutes in I didn't think I was gonna make it through. Just keep cleaning it and was able to keep standing up. 

C. complete.  Felt easy.  Probably should bump these to 145 as 135 feels super light. 

D. 3:11.  Not good. PR is 2:36.   1 year ago did 2:41. Did round of 15 and 12 PC as fast as possible, then crashed and burned on the 12 burpees. 

found out with a second throat culture that I indeed had strep throat. On antibiotics to clear that up. 

June 4th and 5th, 2013

June 5th, 2013

MAP Low %'s - Row

5k Row for time

18:36.  Started with a 1:47 pace. Didn't come close to holding it. I'm still unwilling to dig in and go to nasty place. Haven't gone there since the open. I believe I rowed a close time to this during a Big Dawg comp a while back and then did like 80 plus burps after.  Just not in great shape right now. Walked away from this feeling fine though, so maybe it's just I need to toughen up a bit. 

I went to the doctor this week for sore throat and swollen glands. Strep test was negative and generally feel ok, just have a bothersome sore throat at the moment. 

June 4th, 2013

 C&J tech + DL Speed + Prowler ALEnd + Vertical CP Battery

A. Squat Clean and Split Jerk, 1 rep @ 175lb per min for 12 mins

B. DL, 1 rep @ 315lb every 30 sec for 12 mins - drop every rep, focus on speed

C. Prowler, 200m Sprint ALL OUT @ 50% BWT on sled (try to have a 100m turnaround)

D. 50 Kipping HSPU for time

A. complete, fast and good. 

B. complete. 

C. 2:49. Thought this would be much shorter. Turned around at 100m.  1:03 for first hundred. 

D. 5:55.  Slower than after the 100 DU's last week!.  Fatigue set in a bit earlier. 

Monday June 3rd, 2013

1 - Snatch intense + Snatch moderate + BSq/Bench intense

A. Squat Snatch, 1 rep x 15 sets, 1:30 min - 5 sets @ 160lb, 5 sets @ 175lb, 5 sets @ 190lbs

B. Back Squat, build to a max  

C. CGBP, build to a max

very short on time so had to cut A to 12 sets and not complete C.  DId 250 on C the other day which felt like a max. 

A. Did 4 at each weight.  missed 1 at 175 and 1 at 190.  Happy to hit 3/4 at 190. They didn't feel super but this is good consistency for me. 

B. back cramped up during snatches. Didn't really affect the snatches but greatly affected the squat. Got to 315 HBBS and then missed 330.  This is no way reflective of what I can do right now. Back was SUPER tight and I was very cautious because of it.  Would like another shot at building to a max as I think 350 is there HBBS and 365-375 low bar. 

C. --skipped due to time.  DId 250 on Friday. Was probably a max, maybe 255 in there 

I think back cramping was result of a few things.

1. that deadlift on Friday. Back was a bit tight throughout the weekend.

2. worked nights so slept about 5-6 hours per day for 3 days. 

3. warm-up was super short.  

Saturday June 1st, 2013

5k @ 75%  25:28.  This will go down quick. Lot of factors at play today for such a slow time.