Wednesday, September 30, 2015

Tuesday- UB CP + Density + MAP High effort
A1. Legless Rope Climb, 4 x 1 rep + 5 Strict Pull Ups, rest 30 sec
A2. DB Push Press @ 30X3, 4 x 6-8 reps, rest 3 min
***During rest, lay over med ball holding 5# plate w/ arms straight over head stretching T-spine and shoulders
+
8-7-6-5-4-3-2-1
Strict CTB Pull Ups
Strict HSPUs
Strict Ring Dips
+
3 sets 
Row 1000m *at 30 min TT pace + 4 sec
15 Over Head Squats, 75#
10 Burpees
rest 1 min b/w sets 

A1. Done
A2.  45#x7, 50x6, 45x7, 45x6
The stretches helped. 

B. 10:46 every set was UB, did take longer breaks between the 8s, 7s, 6s, but 5 on down it was pretty much only resting during my walk from station to station. 

Metcon
1. 5:56
2. 6:09
3. 6:03
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Monday- Snatch Pulls + SB + Snatch + SL + LP
A. Snatch Pull from 2” deficit, 3, 3, 2, 2 reps @ 90-105%, rest 2-3 min
B. Snatch Push Press + Snatch Balance, tough set in 5 min
C. Snatch, 12 singles @ 73-83%, video every rep and review b/c reps to self correct, focus on perfect technique
D. Double KB Front Rack Step Ups, 20" @ 30X0, 3 x 10/leg, rest 45 sec b/w legs
+
12 sec Sled Push Heavy but high turnover, rest 1:30 min x 6 **you can go heavier but keep turnover high.  I want a full sprint, don’t want weight to slow you down

A. 205x3, 215x3, 220x3, 225x2
215
220
225

B. 135, 165, 185, 205 (balance was a bit slow)

C. 155x4, 165x 3, 175x 5
155
165
175

Started out feeling great, last 2 or 3 were a bit tougher, lock out didn't feel right. Started out focusing on trying to cover the bar more. 

Top one is my last snatch at 175, the bottom is my 3rd snatch at 155. The good thing is that both lifts were the same exact speed, but clearly the top one I was not covering nearly as much as the bottom one. 
D. Completely forgot about these 

Sled push: added 50# to last week, 215# sled.
Kept the turn over high, pretty much at a sprint pace. These hurt much more this time around. 
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Monday, September 28, 2015

Saturday- BSQ + EMOM Skill/Aerobic
A. Back Squat, 3, 3, 2, 2 reps, rest 3 min *heavy building
+
32 min EMOM
1st- 6 CTB Pull Up + Air Bike @ Z1 remaining time:
2nd- 10 Russian KB Swings, 70# + Air Bike…
3rd- 3 Muscle Ups + Air Bike
4th- 3 Wall Walks + Air Bike…
+
Accumulate splitting as needed
100 Back Extensions
30 Single Arm Elbowing Rows
75 Banded Tricep Extensions

A. 275x3, 305x3, 325x2, 345x2
Felt good. 

EMOM done

Accessory work done. 
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Friday- UB Skill + UB Density + Long Aerobic Odd Object
A1. Strict Lean Away Pull Ups @ 30X1, 4 x 4-6 reps, rest 30 sec
A2. Deficit Strict HSPU @ 30X1, 4 x 3-5 reps, rest 2 mn **add deficit as possible
B1. Chin Over Bar L-Sit Hold, 4 x 20 sec, rest 30 sec
B2. Wall Facing HS Hold, 4 x 40 sec, rest 30 sec **focus on good hollow position
+
20 min @ easy pace
50’ Farmer’s Carry, 135#/H barbells or farmer’s handles
100’ OH Barbell Carry w/ Snatch grip w/ 26# KB’s attached w/ bands
50’ Reverse Bear Crawl
100’ Walking Lunges
40 sec FLR on Rings

A1. 4,6,6,4
A2. 4,5,5,4

B1. 3 UB sets, set 4 I broke at 7secs then finished
B2. 3 ub sets, last set I felt like I was leaning so I came off at 24 secs then finished 

Planned on doing the second half after attending a friends wedding, got home a little latter than intended. 
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W2
Thursday- Clean Pulls + FSQ + Cleans + Tester
A. Clean Pulls from pins just below knee cap, 3, 3, 2, 2 @ 100% for 3’s, 105% for 2’s, rest 2-3 min **video, make sure you’re loading hamstrings enough in this position, set up should not be super comfortable b/c of tension on hammies. 
B. Front Squats w/ chains, 2/min for 10 min @ 70% + chains
C. Cleans, 10 reps @ 73-83%, video each rep and review b/w each rep to self correct **bar path didn’t look too bad but on both these and the snatches I’d like to see you pushing knees back a little more and shoulders out over the bar a little more when bar is around knee cap area
+
3 rounds for time:
Row 250m
21 Wall Ball, 20#
15 Toes to Bar

A. 265x3
275x3 by accident
275x2

B. 225+50# of chains
C.195x4
205x3
215x2
220x1

Was trying to work on covering the bar more, which typically causes an early second pull and a lower point of contact for me. Seemed ok at the 195, kept a higher point of contact on my thighs and the bar stayed close to me body. At 215 and 220 I had to fight for my positions a little more, almost felt like I was more on my toes than usual. 

Metcon
10:32
Ugh... I'm out of shape! Lol! I wanted 9 minutes. TTBs felt slow but I was wearing gloves, which make gripping the bar a little tougher, but it was super humid tonight and the bars were really wet. Wall balls felt ok thru 2 rounds, then felt tough on the last round. 


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Wednesday, September 23, 2015

Tuesday- UB CP + Density + MAP High effort
A1. Legless Rope Climb, 4 x 1 rep, rest 30 sec
A2. DB Push Press @ 30X3, 4 x 6-8 reps, rest 2 min
+
8 min AMRAP
7 CTB Pull Ups
7 HSPU’s
+
3 sets 
Row 1000m *at 30 min TT pace + 4 sec
20 Air Squats w/ 20# weight vest
40 Double Unders
rest 1 min b/w sets

A. Done
A2. Done at 35# per hand. Could done a bit more weight, but shoulder mobility was awful today. Hard to pull the DB back. 

AMRAP 8
8 rounds

3 rounds
1. 6:47
2. 6:26
3. 6:31

All rows right at 2:15 pace, the difference in time were misses on the DUs. 
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Monday, September 21, 2015

W1
Monday- Snatch Pulls + SB + Snatch + SL + LP
A. Snatch Pull from 2” deficit, 3 x 3 reps @ 85-100%, rest 2-3 min
B. Snatch Balance + OHS, tough set in 5 min
C. Snatch, 12 singles @ 70-80%, video every rep and review b/c reps to self correct, focus on perfect technique
D. Double KB Front Rack RFE Split Squats @ 3030, 3 x 10/leg, rest 45 sec b/w legs
+
10 sec Sled Push Heavy but high turnover, rest 1:30 min x 6

A. 215# 3x3
B. 135, 185, 205#
C 155#x 3, 165x3, 170x4, 165x2
165
170
165

First 8 felt really strong and super fast, then I started to move a little slower, hip flexors were really tight so I dropped back to 165 to finish the last 2 reps. 

D) 2 26# kbs.... These burn. The 3030 tempo felt like an eternity. 

165# sled, good burn all the way. Could have gone a little heavier. May be next time. 
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Saturday- BSQ + EMOM Skill/Aerobic
A. Back Squat, 4 x 3 reps, rest 3 min *heavy building
+
32 min EMOM
1st- 5 CTB Pull Up + Air Bike @ Z1 remaining time:
2nd- 10 Russian KB Swings, 70# + Air Bike…
3rd- 2 Muscle Ups + Air Bike
4th- 2 Wall Walks + Air Bike…
+
Accumulate splitting as needed
100 Banded Good Mornings
50 Banded Face Pulls
50 Ring Tricep Extensions 

A. 275, 295, 315, 335

EMOM done

Banded work burned in a boby building pump kind of way, but got thru it. 
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Friday- UB Skill + UB Density + Long Aerobic Odd Object
A1. Strict Lean Away Pull Ups @ 30X1, 3 x 4-6 reps, rest 30 sec
A2. Deficit Strict HSPU @ 30X1, 3 x 3-5 reps, rest 2 mn **add deficit as possible
B1. Chin Over Bar L-Sit Hold, 4 x 20 sec, rest 30 sec
B2. Wall Facing HS Hold, 4 x 40 sec, rest 30 sec
+
20 min @ easy pace
100’ Farmer’s Carry, 70#/H
10’ HS Walk
100’ Front Rack KB Carry, 53#/H
75 Single Unders

Wow... Lower glutes, hammies, hip area were super sore today. 

A1. 4,5,6. Elbow area was really feeling these
A2. 4,5,4. 6.5# deficit. 
B1. Done, last set broke down at 7/13 secs
B2. Done. Last set was more of a wall lean than hold. Lol! 

Metcon
6 rounds + 100m FC

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Thursday- Clean Pulls + FSQ + Cleans + Tester
A. Clean Pulls from pins just below knee cap, 3 x 3 @ 100%, rest 2-3 min
B. Front Squats w/ chains, 2/min for 10 min @ 65% + chains
C. Cleans, 10 reps @ 70-80%, video each rep and review b/w each rep to self correct
+
10 min AMRAP
Row 250m
5 OHS, 135#
10 Toes to Bar
Split the session into 2 parts, A and B before my coaching duties, C and metcon after. 

A. Built up, 135, 225, 275 (got lazy)3x3
Fist set felt a little rough, second set was solid with a consistent pointoif contact, 3rd set was rushed. Felt heavy. 

B. 210# + 48# of chains. 

C. Yikes... I was letting that bar get way out in front of me. Big time. 
5@ 195, 5@205
205

Metcon
4 rounds +50 meters



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Wednesday, September 16, 2015


Tuesday- UB EMOM w/ Aerobic
30 muscle ups for time in sets of 3 or less
+
Row 250m @ 30 min TT -4, rest 30 sec x 6
rest 4 min
x 2  

I completely misread the instructions and thought it was to be 30 MU in "3 sets or less". Which I was still not able to accomplish even tho I took huge amounts of rest. 
6:59
Sets
10,6,4,3,3,2,2
Rested a full 1 minute between 10 and 6, and 6-4. Went to failure every set. 

Row, done at 2:08 pace. 



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Monday, September 14, 2015

Monday- Clean & Jerk Int + Clean Density + FSQ Low Vol + Aerobic/Core
A. Clean, build to tough single, 1RM if feeling it.
B. Front Rack RFE Split Squats @ 30X0, build to 8RM/leg, rest 60 sec b/w legs
C. GH Raises @ 30X0, 3 x 6-8 reps, rest 2 min **use band assistance or add resistance as needed
+
10 min Ido Portal Beginner Locomotion- https://www.youtube.com/watch?v=ufAUAYrxfIY
**just practice back bridge for 2-

A. 165,195,225,255(f), 195,215,225,245,260(f)

Ugh... Everything felt slow and heavy. Glad to hit my minimum at 245, but I hit 260 last week and my PR is 265. I had higher expectation for today. 

B. 45,75, 105.  Left leg felt tougher than right leg. 

C. With a 15# barbell on my back
6,6,
No barbell for the last set, 6. 
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Saturday- Speed Sq + Snatch DL + Mixed MAP Low Vol
A. Dead Lift @ 30X0, build to a tough single, perfect form must lower down
+
30 min Row for max distance
**record avg HR
**avg pace/500m

A. Worked up to 305 with no hook grip and double overhand, 325 with hook grip and 345 with a switch grip. 

Row. 6790


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Friday- UB Int + UB Density + MAP Row
A. Push Press, build to 1RM
B. Single Arm DB Split Jerk, build to a tough 5/arm **split with your regular split on both legs, not switching w/ arms.
+
3 CTB Pull Ups/30 sec for 10 sets
rest 5 min
x 2
+
Bike 10 min 
*record max Cals
*avg HR
*avg Wattage

A. 135, 155, 185, 205, 225, 230(f)
Don't remember if that's a pr or not. 
B. 20,30,40,50,75#
That 75# was pretty much a max effort. But we don't have any dumbells between 50# and 75# lol! 

CTB- done

AD, 161. Our AD only measures distance and cals... Here is a break downs
At 2 mins 35 cals
At 5 mins 85 cals
At 7 mins 112 cals
At 10 mins 161 cals
Between 5 and 7 mins is when my quads were feeling full of lactic acid and did not want to push. 
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W10 Deload
Thursday- Snatch Int + Density + FSQ/BSQ + Core
Warm Up- 10-12 med ball granny toss, max hip extensions, rest as needed
A. Muscle Snatch, build to 3RM
B. 2 Snatch Push Press + 2 OHS, 1 set/90 sec for 6 sets building
C. Hollow Body Hold, 3 min accumulated
D. Sorenson Hold, max hold up to 2 min
E. Walking Good Morning, 3 x 16 steps, light, rest as needed

A. 75,95,105,110,115,120, 125(f)
At 125 I started to re bend my knees to get under the bar. 
B. 135,145,155,165,175,185. 
C. 4:50 mins
D. Stopped at 2 mins. Felt like I could have gone for another minute. 
E. Done with an empty barbell. 

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Wednesday, September 9, 2015

Tuesday- UB EMOM w/ Aerobic
A. Muscle Ups, AMRAP Unbroken x 2, rest 4 min b/w sets
B. Strict HSPU’s, AMRAP Unbroken x 2, rest 4 min b/w sets
+
3 sets @ high consistent effort
Row 1000m @ 2:07/500m
rest 1 min
x 3       

A. 10, 7... Both times I felt like I had 1 or 2 more left in me, but with the humidity, the tighter I held on to the rings, the more I felt like I was ripping more and more of my hand. The extra weight I've packed on certainly is not helping here. Weighted in at 162. Was 146 in march. 

B. 20, 17 felt good! 

Row
4:10
4:15
4:17
Ugh. These don't get easier. 
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Tuesday, September 8, 2015

Monday- Clean & Jerk Int + Clean Density + FSQ Low Vol + Aerobic/Core
A. Power Clean, build to tough single, not 1RM, keep it snappy
B. FSQ, build to 1RM
+
20 min @ 75%
Run 400m
50’ Reverse Bear Crawl
45 sec FLR on Rings
+
10 min Ido Portal Beginner Locomotion- https://www.youtube.com/watch?v=ufAUAYrxfIY
**just practice back bridge for 2-3 minutes instead of the walking, everything else do best you can for 1-2 minutes

A. 135,165,185,205 felt easy... Which is unusual for 205. 
B. 225, 255, 285, 315(pr), 325(pr), 330(fail).  Felt strong in these today, was able to keep a good upright bottom position, calves were no problem. 
325

330 burried me twice. Which I was not expecting cause 325 was not that bad. 

Metcon
5 rounds + 100m run. 
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Saturday- Speed Sq + Snatch DL + Mixed MAP Low Vol
A. FSQ @ 80%, 1 reps/45 sec for 10 sets*fast as possible down & up
B. Snatch Pull from 2” deficit @ 215# + 30# of chains, 4 x 3, rest 2 min *wear straps **put chains inside hands
+
30 min of:
Row 250m
10 V-Ups
Air Bike 60 sec
10 Back Extensions

A. Done at 245.
B. Done

Metcon
7 rounds. 
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Friday- UB Int + UB Density + MAP Row
A. Jerk Dip Squats, build to 120% of Jerk max for a set of 3-5 reps
B. Split Jerk, build to 1RM
C. Split Position Press @ 20X2, 3 x 6-8 reps, rest 2 min *note tempo change
+
50 CTB Pull Ups for time:
+
Bike 2 min @ hard consistent pace
rest 30 sec
x 5
A. 135, 225,275,315,335 went thru this twice. First time thru I literally passed out on the 275. That was pretty scary. 

B. 135, 185, 225, 255, 275(pr), 280(pr) 285(f)
Surprised... Did not think I was gona get it today but after tweaking my dip and drive a little it felt easy! 
275
280

C. 100# x 8,8,8

50 CTB 2:30
The higher body weight is good for the lifts, but sucks for the pull ups. Lol!

AD 168 cals. 
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W9
Thursday- Snatch Int + Density + FSQ/BSQ + Core
Warm Up- 10-12 med ball granny toss, max hip extensions, rest as needed
A. Hang Snatch from Blocks above knee, 1.1.1, build to max load  
B. BSQ, build to 1RM
C1. Dead Bug w/ legs straight @ 1511, 3 x 5-7/side alternating
C2. Bird Dog @ 1115, 3 x 5-7/side alternating
D. Single Leg Dead Lift w/ 2 KB’s in hand, build to a tough set of 8 *just 1 or 2 set

A. 165, Did not have a good snatch day. Could not balance at the catch. Pulls felt fine tho. 

B. 355#. 10# pr, tho I know I got 365 in me. Tight calves kept me from getting in a good upright position were I feel stronger. Got burried. 
355
365 fail 

C1. 7,7,7
C2. 7,7,6

D. 44#
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Wednesday, September 2, 2015

Tuesday- UB EMOM w/ Aerobic
30 min EMOM
1st- 4 Back Squat @ 75% + Air Bike remaining time
2nd- 5 Strict Deficit HSPU’s **add depth + Air Bike @ 60% remaining time **5” deficit
3rd- 5 Muscle Ups **try to go no false grip + Air Bike @ 60% remaining time
+
3 sets @ high consistent effort
Row 1000m @ 2:07/500m
rest 1 min
x 3        

Squats, all sets done. Got spicy but done

HSPU, thru 5 rounds UB, then 4+1 for 3 rounds and 3+1+1 the last 2 rounds

MUs UB thru 5 rounds, then 4+1, 3+2, 3+2, 3+1, 3. 

Just ran out of juice on those last 2 sets

Row

4:17
4:22
That's all she wrote. The last round I was holding a 2:30 pace, legs did not want want to give any more. 
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Tuesday, September 1, 2015

Monday- Clean & Jerk Int + Clean Density + FSQ Low Vol + Aerobic/Core
A. Cl & Jerk,  1RM
B. Cl&J @ 80% of A, 1/min for 5 min
C FSQ @ 20X1, 3/min for 10 min, 4 @ 205# **note tempo change
+
20 min @ 75%
Run 400m
50’ Reverse Bear Crawl
50’ Walking Lunges

A. 165,195,225,245,260,275(f),275(f)
Current pr is 265. Happy to have hit 260 since I had not hit within 15# of that pr in almost a year. Still that 275 felt really heavy from the ground and I sure had no pop at the top either. Got down under but could not get my elbows around fast enough. 
B done at 210. 
C. Done

Metcon
5 rounds
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