3-28-12

Wednesday
10 min AMRAP
3 HSPU
3 CTB Pull Ups

14 + 5 reps

Comments - Looking at the workout, I thought I would be limited by the Chest to Bar pullups, just because of fatigue. However, those felt great (albeit inefficient, I worked technique post workout). I was limited more by the HSPU than I thought I would be. However, it was a good workout. Felt a bit like JT in regards to fatigue and decrease in power output from the HSPU.

3-27-12

Tuesday
Warm up
Stretch hips dynamically- no static stretching
3 x 30m flying sprints; walk back
1 x 50m flying sprint
Testing- 200m Run for time - (29s sprint)

10 min Row @ Z1 (2:13 pace / 2238m)
10 min practice- L-sit/HS Walking (Two knees 20s/15s/10s/5s then each leg 10s/5s/5s)
10 min Row @ Z1 (2:11 pace / 2280m)
10 min practice muscle ups/gh sit ups (muscle up practice and 30 GHD situps)
10 min Row @ Z1 (2170m)

The Open and Medical School

I learned some things about competing in the open while in med school, and I wanted to write them down for next year. The open is kind of a different challenge than just competing on a weekend. You have to balance day to day routine with competing. With that being said ... here we go.

1) Do not do an open workout on the same day you have an exam. I did this three times, and they were my worst scores by far.

2) Get plenty of rest the day before (see number 1, if you have an exam you will most likely be up late)

3) Do not take adderall the day you compete. You will get dry mouth like you wouldn't believe.

4) Try to get as much stuff done as you can before competing. Having any thoughts like "I need to be doing this or that" while you are competing is a serious detriment. It will also affect sleeping (see number 2)

5) To bring the most intensity you can, you have to be fueled well. Caffeine and some almonds pre WOD is not going to cut it.

6) Stretch, all the time. During study breaks, while you are studying. This is a good idea for just general practice, not just during the open. Sitting to much is doing to make you tight all over.

So this is it. I feel like this is good practice for pretty much any day of training, but some of it is unavoidable. Regardless, hopefully this outline will help me out for next year.

3-26-12

Testing week

- 1 RM bench press
135x10/185x10/225x5/255x1/275x1/295x1/305x1

- 1 RM Deadlift
135x5/225x5/315x5/365x5/405x1/435x1 (then two failed attempts at 455)

- 10 min AMRAP double unders (508 reps)

Comments - Felt good about the double unders and bench press, not so much about the deadlift. I expected to at least be able to pull 455 today. Otherwise, felt good about the testing.

3-24-12

10 min

- 2k row (7:40)
- Double unders AMRAP (111 reps)

Comments - not bad. I felt like if I had done a time trial I could have gotten in the low sevens on the row. Felt good.

2-23-12

Open WOD 12.5

- Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

79 total reps

- Not too bad. I have learned alot about balancing med school and the open this year (through some serious trial and error). I am going to write a post about it soon.

3-21-12

A. Power Clean & Jerk- build to a heavy double (10 sec b/w reps, 3 min or so b/w sets)
- 135/155/185/205/225/245 (245 felt pretty good, but 275 is my 1RM so I stopped)

B. Squat Snatch- 135 x 3 EMOM 5 min
- Felt good.

+

5 sets; rest 6 min
10 Power Snatch, 95#
30 Rower sprint

- 150m/160m/151m/145m/165m (did the power snatches quickly, but focused on movement. I feel like I am getting a little sloppy when I have to do more than three power snatches.)

3-20-12

Tuesday
A.M.
A. Dead Lift- build to 95% for a double, drop from the top each rep
- 135x5/225x5/315x5/405x1/ then 435x2 drop at the top (felt good)

B1. Back Squat- 5, 5, 5, 5, 5 @ 85% effort; 10 sec
B2. GH Raises- 10-12 x 5; 3 min
- 225/275/315/275/275 and 12 on every GH raise

C. HSPU on Paralletes- Practice 10 min
- Still a work in progress, though widening the paralletes was helpful

P.M.
5 CTB Pull Ups EMOM 10 min
+
7 Ring Dips EMOM 10 min
+
15 Sit Ups EMOM 10 min
*unbroken, focus on speed

- These felt great. I felt stronger on the dips and pullups and the situps were slow, but not as slow as they usually are. I was 1 rep a sec on pullups, I was more than 1 rep a second on dips and less than 1 rep a second on situps, but not by too much. Felt good.

3-19-12

7 min @ high consistent aerobic effort
15 Dead Lift, 95#
250m Row
35 Double Unders

3+10

5 min recover

7 min @ high consistent aerobic effort
10 front squats, 95#
7 toes to bar
150m Run

3+12

5 min recover

7 min @ high consistent aerobic effort
7 Hang Power Snatch, 95#
14 Box Jumps, 20”
21 Double Unders

4 rounds

Comments - The first one felt great. Really great. The second one was more difficult especially with the running, I feel like my technique is getting better though with more hamstring usage. The third round was pretty rough, the last round in a MAP is not only difficult but is also a pretty difficult mental obstacle.

3-16-12

Open WOD 12.4

12 mins AMRAP
150 wall balls #20
90 double unders
30 muscle ups

- Got 240 reps and made it to the rings, but ran out of time. The wall balls hurt me (and are still hurting me) much more than I thought they would. Regardless, I was pleased. I feel like I am taking away alot from the open this year. Very excited to give it another shot next year.

3-15-12

Thursday
Air Dyne 10 min @ Z1
15 Min mobility/tech work for wod 12.4
Air Dyne 10 min @ Z1
15 Min mobility/tech work for wod 12.4

- Felt good. Muscle ups are getting easier.

3-14-12

Wednesday
A. Power Snatch- build to a heavy double (10 sec b/w reps, 3 min or so b/w sets)
- 135x3/155x3/175x2/185x2 (went for 195 and got a squat snatch)

B. Power Clean & Jerk- 185 x 3 EMOM 5 min
- Felt Good

+
5 sets; rest 6 min
7 Power Snatch, 115#
25 sec Prowler, 90#

-45 seconds across the board, though the prowler slowed down.

3-13-12

Tuesday
A.M.
A. Dead Lift- build to 90% for a triple, drop from the top each rep
135x5/225x5/315x5/365x3/405x3
B1. Back Squat- 5, 5, 5, 5, 5 @ 80% effort; 10 sec
B2. GH Raises- 10-12 x 5; 3 min
225/275/315/225/225
- Have not done squats in a while, went back down to maintain good form and deep squat.

C. HSPU on Paralletes- 4 x max reps; 3 min (head touches abmat on top of 55# plate)
- Today was one of those days that destroy the ego. I can only get 2-3 reps at a time (sometimes less) on the paralletes but I can get more on regular HSPU and Ring HSPU. It looks like my hand placement is the limiting factor (maybe?) between the movements and that I am specialized with a particular hand placement (not a good thing)


P.M.
5 min @ high consistent aerobic effort
10 HR Push Ups
Row 250m
- 4 rounds

3 min recovery

5 min @ high…
5 gymnastics kip pull ups
5 burpees
- 7 rounds (trying to get better at the gymnastics movement of kipping)

3 min recovery

5 min @ high…
5 wall ball, 30#
10 back extensions
15 Double Unders
- 4+5
30lb wall balls do not allow for anything but perfect movement, other wise they fall through your hands... or hit you in the face.

3 min recovery
5 min @ high…
7 sumo dead lift high pull, 75#
14 box jumps, 20”
- 4 rounds + 4

- Pretty good, started to lose intensity during the last workout. I can really tell a difference in my cardio and long term power output of the last few weeks. Very awesome.

3-12-12

I had to push Monday's and Saturday's workouts together. I had my grandmother's funeral today and my family was in town this weekend. It was a good workout. I did have to do dead hang pullups because I was in a globo gym and played around with bench and Zercher Squats.

Bench Press 12x2 @225
Zercher Squats 8x2 @135

- Felt great

5 sets; rest 1:1
AMRAP Pull Ups (deadhang because I was in a globogym)
Run 400m

- 2:10 (13 pullups), 2:11 (10), 1:55 (10 w/ great run here, don't say that often), 2:00 (8), 2:30 (8)

Swim
25m EMOM 20 min

- Felt great and wore me out. Good to get back in the pool again.

3-7-12

Wednesday
3 sets; rest 6 min
7 Hang Power Clean @ 115#
20 sec Prowler Sprint, 90#

Then

3 sets; rest 6 min
7 Hang Power Snatch @ 115#
20 sec Prowler Sprint, 90#

- Felt good, starting losing power on the prowler in the later sets. It was a good workout and I am sure I will feel it in the morning

3-6-12

Tuesday
A.M.
A. Dead Lift- build to 90% for a double (drop from top)
135x5/225x5/315x5/365x3/405x2
B. Power Snatch- build to heavy single- no fails
95x5/135x3/165x2/185x1
Muscle Up/Ring HSPU practice 15 min
- Getting very close to no false grip muscle up. Ring HSPU felt better than it ever has, just cranked out about 4-5 between muscle up practice.

P.M.
For time
Row 300m
20 Burpees
Row 300m
Time - 3:00
- Pretty happy with this. Would love sub three next time.

Rest 20 min

For Cal
Air Dyne 3 min
70 calories
- I am supposed to be shooting for 100 calories in three minutes. Need some work here.

3-5-12

Start of Week 8 and Third week of the open

Week 8
Monday
5 min @ high consistent aerobic effort
5 Pull Ups
10 Ring Push Ups
15 Box Jumps, 20”
- 5+18
3 min walk/recover

5 min @ high consistent aerobic effort
Run 200m
7 toes to bar
- 4 rounds

3 min walk/recover

5 min @ high…
7 Ring Dips
7 Box Jumps, 36”
5 rounds - missed the box once, ouch

3 min walk/recover

5 min @ high…
7 wall ball, 20#
14 walking lunges
21 Double Unders

5+3 wall balls

Comments - This felt pretty good today. It wore me out, but I didn't quit moving. The 5/3 tempo is starting to feel better. I've been getting really tired during workouts (which I am sure is due to school and other stuff) but I have increased my caloric load with some peanut butter and it is paying off I think. Still going to continue to tweak the diet. All in all, good day.

3-3-12

12.2

Open WOD 2

10 mins AMRAP
30 snatches 70 lbs
30 snatches 135 lbs
30 snatches 165 lbs
Max rep 210lb snatch

62 reps (2 snatches at 165)

Comments - I wasn't super excited about my score, I expected more out of myself. However, this was a really hard workout. My lower back was fired at the end of it and I started to get winded about 50 reps in and slowed down. Regardless, it was a good WOD and I am learning from it. Gotta keep pushing.

3-2-12

5 sets
5 reps 315lb deadlift + 25 second airdyne sprint

35 seconds throughout

Comments - felt good and fast. Started to get winded after the 4th set.

2-29-12

Wednesday
Set 1
15-12-9
Power Clean, 115
Burpees
(3:30)

Rest 20 min

Set 2
30 Thrusters, 95#
Row 500m
(4:26)

Comments - This was harder for me than I expected. Really thought I would get sub three on at least one of these if not both. I hit 25 thrusters and burned out and had a hang up on the 12 power cleans. Regardless, it pushed me and I'll get better.