4-27-12

Friday

This was a good day.  I got to film myself today too so my breakdown on some movements is better.

Did muscle up work - some folks were doing muscle ups so I joined in.  Not only did I get my first muscle up without a false grip, I got three in a row.  Pretty exciting.  All those CTB pullups I've been doing + the ring work at my house has really paid off.  It was very encouraging to show some progress in a department I have been struggling with.    

A. Dead Lift @ 70%- 6 x 2 EMOM SPEED!

- Felt great.  Filmed to check back position and hip power.  I was pleased. 

B. Power Clean- 5 x 3 TnG HEAVY, NO Fails; rest 5 min

- Warm up - 135/185

- Work - 205/215/225/235/245

I was supposed to do hang power clean, but I had some technical issues and thought it was regular power clean, but it turned out well.  This was not my prettiest power clean in the last set, but 245 was my 1RM during testing and I hit it hard this time.  Very happy.

C. Squat Clean.Split Jerk- 1.3 x 4; rest 4 min

225/235/245x1 - stopped

My back cramped up on one of the split jerks.  I stopped so I would not hurt myself.  

Good day 

4-26-12

A.M.
A. Back Squat @ 32X0; build to a moderate single
Warmup - 135x7 / 225x5 / 315 x 3
Work - 335/345/355
Coming out of the hole on 355 felt pretty good. I feel like I am adapting the depth.

B. Hang Squat Snatch @ 155; 1 rep every 20 sec for 5 min
Felt great.

C. Hang Squat Clean @ 185; 3 x AMRAP; rest 6 min
6/5/8 reps
I had trouble with the catch until the last set, and on the second set I tripped up on one of the pulls. The last set felt pretty good. I need to warm up more for these next time for sure.

P.M.
5 rounds
5 CTB Pull Ups
5 HSPU
10 Box Jumps, 30”

Time - 6:09 - felt good. The hip extension and step down in the box jump really slowed me down (probably 3-4s a rep). Ctb and hspu felt great, especially the ctb.

4-24-12

9 sets @ high consistent aerobic effort
30 sec Row
30 sec rest
30 sec Box Jumps, 30” Step down
30 sec rest
30 sec Wall Ball, 20#
30 sec rest
30 sec bear crawl
30 sec rest
30 sec Double Unders
30 sec rest

Rowing - 160m/155m/140m/130m/130m/150m/130m/120m/140m
Box jumps 10/10/9/9/9/9/9/8/8
Wall Ball - 15/15/13/15/12/16/14/13/14
Double Unders - 55/65/55/55/65/52/53/52/55

Comments - This was good. Felt better. I didn't notice that I had bear crawls in there too. Stupid mistake on my part. The WOD felt pretty good though. I feel like my endurance is picking up.

4-23-12

I had to skip the last two workouts because of a wedding I had in f. But I am pumped about getting cdtguceteghinto it this week.c

Monday
Escutcheon
Warmup - 135x5/225x5/315x5
Work - 405/435/445 (I had more left in the tank I think, but Mike told me to save it for testing next week.)

B1. Pull Ups; 3 x 20; rest 10 sec
B2. HSPU; 3 x 14 unbroken; rest 5 min
- These were trhe easiest they have been. I was very pleased with my HSPU. I think I've lost a little weight, which has certainly helped.

C1. GH Raises @ 20X1; 3 x 20; rest 10 sec
C2. GH Sit Ups; 3 x 20; rest 2 min
- Still hurt, but they are getting better. The GHD and the AirDyne are some intense pieces of equipment.CNN

4-19-12

This was supposed to be a two a day. I had to push them together because of an award ceremony for my wife that is going on tonight. So I tried to bring some intensity, but some careful planning into it as well.

Thursday
WOD 1
A. Back Squat @ 32X0; 2, 2, 2, 2; rest 5 min (strict tempo no pause at top)
warmup 135x5/225x5
work - 315/335/ failed at 345 on second rep/315/315

B. Hang Squat Snatch @ 135; 1 rep every 30 sec for 10 min
Felt good. Really good. I felt like my speed is getting better and my form is improving.

C. Power Snatch @ 135; 3 x AMRAP; rest 5 min
12 reps / 10 reps / 7 reps
I saw a pretty significant drop off on that last set. My second pull was getting weaker.

10 min break

WOD2
Unbroken
For time:
20 Pull Ups unbroken
Row 500m
20 Pull Ups unbroken
Row 500m
20 Pull Ups unbroken
*Pull Ups MUST be unbroken if you drop @ 15 you must start the set over

time - 7:23

Felt good about this, especially after my recent Jackie meltdown. I paced the rower (finished the whole 1000m at 4:10) and took some time during transition so I wouldn't break up the pull ups. The last set was ugly, but I got it done.

4-17-12

8 sets @ high consistent aerobic effort
30 sec Row
30 sec rest
30 sec Double Unders
30 sec rest
30 sec Bear Crawl
30 sec rest
30 sec Box Jumps, 30” step down
30 sec rest
30 sec Walking Lunges
30 sec rest

These always rock me. I felt better than I have in previous 30/30 workouts. I think cleaning up my diet is helping, and you know ... all the MAP training I have been doing. Regardless here are the scores, oh and 30s double under PR at 72. It was a good day.

Rowing - had to switch between rowing and the AirDyne just due to availability. So anything that has calorie written next to it was on the AirDyne.
- 155m/140m/10cal/135m/10cal/135m/12cal/140m

Double Unders
- 72/60/60/62/52/50/60/50/64

Box jumps
- 10/9/10/10/9/9/10/9

4-16-12

Monday
A. Dead Lift @ 11X1- 2, 2, 2, 2; 5 min (start @ 415)
- 415/425/435/445
- Heck. Yes.

B1. CTB Pull Ups; 3 x 15; rest 10 sec
B2. HSPU; 3 x 12 unbroken; rest 5 min
- Felt Good

C1. GH Raises @ 20X1; 3 x 20; rest 10 sec
C2. GH Sit Ups; 3 x 20; rest 2 min
- Hurt, alot. Very slow on the last few rounds.

4-13-12

Friday

A. Dead Lift @ 60%- 10 x 2 EMOM SPEED
- felt very good and fast @275

B. Power Clean.Hang Power Clean.Squat Clean.Push Jerk- 1.1.1.1 x 4; rest 4 min
- 135/155/165/175
- I think I may have gone too heavy on this because it reflected on my triple coming up next. Good push though.

C. Power Clean & Split Jerk- build to a heavy triple; rest as needed
185/205 (which is about 85 percent of my 1rm from testing) felt like I was red lining so I called it.

4-12-12

AM
For time:
Run 1 mile
30 Ring Dips
Run 800m
20 Ring Dips
Run 400m
10 Ring Dips

time - 17:18

Did a little gymnastics and body weight exercises after the WOD

Comments - I set this up at home, and measured off the running distance in my complex at 200m. So basically I ran a 400m full lap. I had stairs and stuff to get to the rings as well, but the WOD turned out really well. I paced on the mile run (8:30 mile) and then broke up the 30 ring dips to 15/10/5 then took off on the 800m and 400m. Broke the rings to 10/10 and then 5 and 5, but my delay was very short. Good WOD

PM
A. Back Squat @ 32X0; 2, 2, 2, 2; rest 3 min (strict tempo no pause at top)
- 275/315/335/attempted 365 which was stupid failed/315

B. Power Snatch @ 135; 1 rep every 30 sec for 10 min
- This felt very good. Got some good technique work in as well.

C. Hang Squat Snatch; 3 x 10; rest 5 min (start @ 115#)
115/135/115
- Started having some shoulder pain at 135, finished strong and fast with the last 115

4-10-12

Tuesday
A.M.
A. Dead Lift @ 11X1- 3, 3, 3; 6 min (start @ 405) - 405/415/425 (felt awesome, I think I could have done 430ish, but my back was very very tight when I got in this morning. Need to work on that)

B1. CTB Pull Ups; 3 x 14; rest 10 sec
B2. HSPU; 3 x 12; rest 5 min
- The first two sets were awesome. I've lost a little weight so that has helped. The only snag was getting 9 reps then 3 reps on the last round of HSPU

C1. GH Raises @ 20X1; 3 x 18; rest 10 sec
C2. GH Sit Ups; 3 x 18; rest 2 min
- Tempo raises are still pretty hard. Situps felt good.

P.M.
7 sets @ high consistent aerobic effort
30 sec Row
30 sec walk
30 sec Wall Ball, 20#
30 sec walk
30 sec Double Unders
30 sec walk
30 sec Bear Crawl
30 sec walk
30 sec Air Dyne
30 sec walk

Rowing - 155m/150m/145m/140m/140m/140m/135m

Wallball - 15/15/17/16/14/14/14

Double unders - 50/49/47/40/37/42/42 (really should have gotten a longer rope... but I didn't)

Airdyne - (calorie count, got it working at round three) - 10/13/10/10/13

4-9-12

Monday
P.M. Swim- 25m EMOM for 25 min + 30 min walk with Brett

Swimming was great. I could have even gone for a bit longer, but I tried to pace. I really enjoy and it felt great to go get some physical activity after my exams. I didn't get to walk with Brett, but I did go hangout with friends that night and had a great time. Will go on a walk with Brett later this week most definitely.

4-7-12

Saturday
3 min @ high consistent aerobic effort
1 Muscle Up
15 Box Jumps, 20”
- 3 rounds (first round got a muscle up, last two I two attempts = 1 rep. The box jumps felt really good... yes that is the first time I have ever said that)

3 min rest

3 min @ high…
5 Pull Ups
3 HSPU
15 Double Unders
- 4 rounds (felt awesome)

3 min rest
3 min @ high…
7 Russian KBS, 70#
15 Squats
- 4 rounds + 7 swings (I feel like I did okay on this round, but my legs started burning at the onset. Talking to Mike the other day made me realize my squat is really specialized for low rep, high weight just because that is what I have done my whole life... need to work on endurance with air squats)

3 min rest
3 min @ high…
5 Burpees
Run 150m
- 3 rounds - I was starting to get tired at this point.

Good WOD today.

4-6-12

Friday
A. Dead Lift @ 55%- 12 x 2 EMOM SPEED!
- lots of speed, felt very good (worked @ 250lbs)

B. Hang Power Snatch.Power Snatch.Squat Snatch- 1.1.1 x 3; rest 3 min (80% effort)
- warmup 135
- Work - 155/165/175

C. Power Snatch- build to a heavy triple; rest as needed
- 135/155/165/175 (attempted 185 and the first one felt great, really great. Went for another and missed. I need to get faster.)

I love strength days.

4-4-12 (Intensity versus planning)

Wednesday
A. Back Squat @ 32X0; 3, 3, 3; rest 3 min (strict tempo no pause at top)

- Warmup (135x5/225 - start tempo x3)
- Work (275/315/315)
- Struggled a little with the last rep, the rest felt good.

B. Power Clean & Jerk @ 205; 1 rep every 30 sec for 5 min
- Felt good, was not as winded as I expected to be. Had a little technique drop off on the last two, but nothing too major.

C. Squat Clean @ 165- AMRAP TnG x 3; rest 5 min
- 11/9/7
- These felt okay, but got progressively worse as evidenced by the drop off.

P.M.
“Jackie”
Row 1000m
50 Thrusters, 45#
30 Pull Ups

Sometimes you have good days, somedays you have awful days. This is an awful day, but I learned way more from this than I would have if I had just crushed it.

- 9:11 - This do NOT go well. I have gotten sub 8 before. But after breaking down the WOD with Mike I felt alot better. So here is what happened movement by movement

Row - I PR'd on the row... which is the first problem. I got off the rower right around 3:30ish (I can't remember the time exactly ... but I was booking). The row felt good but, it gased me for...

Thrusters - I had already done squats today, and I after killing it on the rower, I was spent on the thrusters. Then came the worst part...

Pullups - usually 30 pullups is nothing for me. However, after exhausting myself on the rower I had no pull left. Took me a very long time to get through these.

Next time I going to work on this "tester" like it is a MAP session. I need to learn to balance the intensity I want with the planning it takes to execute the WOD well. In this particular case, my intensity at the onset got the better of me. This a notorious problem I have, that hopefully with training and time I can work through.

I learned a lot from this. But I was very frustrated. I needed a day of rest to think through this. After a day off though, I feel like I can evaluate my performance clearly. Regardless, onward I press (hopefully to regionals next year)

4-3-12

6 sets @ high consistent aerobic effort

30 sec Air Dyne - completed
30 sec rest

30 sec KBS, 53# - 17/16/17/19/20
30 sec rest

30 sec Double Unders - 47/48/60/38/40/40
30 sec rest

30 sec Wall Ball, 20# - 20/17/13/13/13/14
30 sec rest

30 sec Box Jumps, 30” step down - 8/7/6/8/8/8
30 sec rest

Comments - This workout felt good until about round 4, but I felt like I maintained a fairly good output throughout. I had some issues with wall balls because my lower back was fatigued from yesterday. Also, I got 60 double unders after I switched floors in the gym, it is easier for me to do double unders on the smooth mat than on the raised one. I felt like my power was maintained better than it had in the past.

3-30-12

Friday
A. Power Snatch- build to 1RM
B. Power Clean- build to 1 RM
C. Back Squat - build to 1 RM

A. 135/165/185 (failed at 195)
B. 195/215/225/245
C. 135x5/225x3/315/345/365/375

4-2-12

Monday
A.M.
A. Dead Lift @ 11X1- 5, 5, 5; 6 min (start @ 385)
385x5/395x5/405x5
This felt good. PR on 5 rep Deadlift for me.

B1. CTB Pull Ups; 3 x AMRAP; rest 10 sec (13/17/13)
B2. HSPU; 3 x AMRAP; rest 5 min (15/15/8)
These felt okay. I should have expected a drop off after pushing deadlift so hard, but it kinda caught me off guard.

C1. GH Raises @ 20X1; 3 x 15; rest 10 sec
C2. GH Sit Ups; 3 x 15; rest 2 min
The tempo GH raises set my hamstrings on fire. Need to work on incorporating my legs more on GH situps.

P.M.
Swim 25m EMOM for 25 min