7-31-12

Tuesday

A.M.

30 min (Fasted) Run @ Z1

- I am still getting used to running with an empty stomach 

P.M.

40-30-20-10 Wall Ball, 20lb

12-9-6-3 Dead Lift, 275#

- Time - 6:18 (pretty excited about this)

 +

3 reps dynamic strict press @135lbs 10 mins EMOM

- Complete

 

Home stuff

- Gymnastics skills (L Sit, pistols, free standing handstand)

 

Comments - I feel really good right now.  I wasn't super high energy today and I was beat up from yesterday, but I was pleased with my time on the tester.  I feel like my training is really going good places.  Running this morning was pretty miserable though.  Fasting + humidity = terrible running.

Food

- Run

- Brisket and blue berries

- Workout 

- Protein shake (almond milk and butter)

- Grapes

- Sweet potato, turkey, squash, feta cheese

7-30-12

Monday

AM

Snatch Intense + Squat Clean/Pull Up Stamina

Power Snatch Cluster- 1.1.1.1.1 x 3; rest 3 min

- 155/185/205 (got three, missed two and then did two @185 to make sure I got the reps, went that high because 185 felt so good.)

+

Alternating Minutes for 20 min

Odd Minutes- 4 Squat Clean @ 185

Even Minutes- 10 Pull Ups

- Complete, squat cleans were touch and go for first half, then not for second half.  The pull ups felt really good thanks to training chest to bar pull ups. 

+

Bench Press with chains @ 185 3x3, very controlled

- Complete

PM

Dynamic Bench Press + Swimming Sprints

Dynamic Bench Press - Very Fast @ 185, 3 reps EMOM for 10 mins

- Complete, very fast

+

A1) 3x10 then 3x5 Floor Press

- 10 reps - 135/185/185

- 5 reps 205/205/205 

A2) 3x10 then 3x5 Stable Dips

- Complete

A3) 6 sets of AMSAP L sit on stable bars

- Complete

+

8 x 50m swim sprints - Complete      

Comments - Really good summer two a day.  Felt Great.  

Food
- Almonds and cranberries
Workout 1
- Protein shake (almond milk and olive oil)
- Blue berries and almonds
Workout 2
- 4 eggs, feta cheese, blue berries, cranberries, almonds
- Dinner - brisket, bacon, greens, squash, corn

7-28-12

Saturday

10 min @ 70-75%

Run 200m

10 Dead Lift @ 115#

10 Wall Ball

- 5 rounds + 200m

+ 

5 min recovery

+

10 min @ 70-75%

.2 mile Airdyne ride (all the rowers were taken, was supposed to be 200m Row)

10 KBS, 70lbs

5 CTB Pull Ups

- 5 rounds + .2 Airdyne

+ 

5 min recovery

+

10 min @ 70-75%

Run 200m

10 Air Squats

10 Push Ups

- 6 rounds

 

+

OHS Work - for flexibility and form, didn't take it too heavy 

Strict Press @ 135lbs 5 sets of 3 reps

- Complete

 

Comments - I felt pretty good.  Yesterday's high volume kinda took its toll on me, but I felt like I had pretty consistent effort.  I feel really good about my training.  Excited to see the new phase next week.  

 

7-27-12

Today was a good one.

Friday

3 sets; 90 sec work; rest 4 min

45 sec Air Dyne @ 90% 

- 31 calories / 29 calories / 27 calories 

+

For time:

Isabelle

30 reps Snatch @ 135

- 2:40

+

Banded Deadlift @ 245lbs with orange (I think 60lbs resistance, maybe more) 2 reps EMOM 12 mins

- Complete

+

Walk in box jumps 42 inches 1/20s for 10 mins

- Complete

Push jerk work up to tough single

- Went up to 255

A1) Power Clean Cluster 1.1.1. x 5 

- 225/245/255/255/255

A2) HSPU on plates 30X0 4 reps x 5 sets

- Complete

B1) Medium Grip Bench Press 30X0 3 sets

- 205 6 reps / 225 6 reps / 245 5 reps

B2)  88lb Kettlebell swing 15 reps x 3 sets

- Completed, felt awesome

 

Comments - I love high volume days.  Got some really good work in today.  Looking forward to starting a new phase next week.  Pretty happy with my first crack at Isabel.  I feel like I can get better there, but it was much better than my performance on the snatch open WOD.   

7-25-12

Wednesday

MAP Session

5 sets every 2 min

7 Burpees

200m Run

- 54s / 52s / 53s / 60s / 59s

+

5 sets every 2 min

7 KBS, 70lbs

Row 200m

- 58s / 62s / 64s / 65s / 65s

+

Strength and Skill sets

3 reps close grip bench press @235# + 5 pistol progressions per leg for 6 sets

- Completed, felt awesome.

Comments - Felt really great.  Usually a MAP like that would kinda wig me out, I thought I did well on it and was consistent.  The only issue I found was transitioning from Kettlebells to the rower, I felt like I lost some time there. 

Food

- Apple

- Chilli 

Workout

- Protein Shake with almond milk and butter

- Grapes

- Sushi  

Home stuff
- L sit and pistols  

7-24-12

Tuesday

A. Power Snatch @ 155- 3 reps EMOM for 8 min

B. Power Clean @ 215- 3 reps EMOM for 5 min

C. Power Clean @ 225- 2 reps EMOM for 5 min

D. Power Clean @ 245- 1 rep ever 30 sec for 5 min

- Felt really good, little technique issue with feet @ 245, but nothing that can't be fixed.  Technique is was much better at the other weights though.  155 on snatch felt good as well. 

+

Air Dyne

3 min @ 50% - 50 RPM

3 min @ 70% - 55 RPM

3 min @ 80% - 60+ RPM

3 min @ 90% - 70+RPM

- Went for consistency here.  Wanted to maintain the RPM I designated throughout the 3 minutes. 

Strength and skill
8 min EMOM 

2 reps 315 Squats odd minute and 7 GH situps even minutes

- Felt great

Midline Stability

L sit 5 x AMSAP

Floor Levers 6x12

Flutter kicks 120

 

Food

- Apple

- Eggs and almond milk

Workout

- Rice, chicken, beef, veggies

- Sweet potato, chicken and veggies

7-23-12

A.M.

Fasted

Row 30 min @ 2:10/500m

- 7104m at a 2:06.7/500m pace, sub 100 heart rate

Pedlay row 3x5

-  135/185/205

Strict Behind the neck press TnG

- 95/115/125 

P.M.

1 Muscle Up/30 sec for 10 min

 - First 11 were fine, then I had to break up the times.  Got all 20 muscle ups 

+

20 CTB Pull Ups Unbroken x 3; rest 3 min

- 20/20/17+3 - frustrating that I missed by three

+

12 HSPU (6 strict, 6 kipping unbroken) x 5; rest 2 min

 - 9+3 / 9+3 / 8+4 / 6+6 / 12 kipping unbroken - these have significantly improved.  Pretty pumped about it.  Still not to where they need to be, but I've seen improvement. 

+

35 sec Box Jumps, 20"/25 sec rest x 5

- 38/35/30/28/27

 

Skills and Midline stability 

L sit 5 x AMSAP

Floor Levers 6x12

Flutter kicks 120

Shoulder touches (going to play around with these, Ill get the numbers down soon)

 

Comments - I've really enjoyed this cycle.  I feel like my aerobic capacity has much improved, as well as gymnastics skills.  Body composition has improved as well.  Lost a little weight, but I can really see a difference from a performance standpoint.  

 

Food

Workout 1

Small protein shake

Workout 2

Protein shake with fruit

Chilli and Sweet potatoes with veggies and fruit