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.