140630

Monday- Oly Intense Positional + Front Squat Int + Push/Pull CP + Core
A. 3-Position Snatch (High Hang, Knee Cap, 1” OFF FLOOR)- build to a tough set without letting go of bar, no straps.  Torso vertical on high hang.  *Always assume full squat unless noted Power.

200x3. Form was getting sloppy. Stopped there. 

B. Front Squat @ 13X1 tempo- 5 x 4 reps; rest 2-3 min

275, 305, 325, 335, 340

C1. Pendlay Row @ 30X1 tempo- 5 x 6-8 reps; rest 20 sec

165, 185, 195, 195, 205
C2. Push Press @ 20X3 tempo- 5 x 4 reps; rest 2 min

195, 205, 215, 215, 220

D. FLR on Rings- 2 min accumulated

1:30, :45

140628

Saturday- A.M. Aerobic Recovery P.M. MAP Low Int 15/5's
A.M. 
25 min Run @ Z1

5k

P.M.
15 min @ 75% aerobic effort
120 sec Bike
10 DB Snatch, 35#, R
10 DB Snatch, 35#, L
20 steps Walking Lunges
10m HS Walk

3+10 db snatches. 

rest 5 min

15 min @ 75% aerobic effort
Row 300m
30 sec Side Plank/side
50ft Bear Crawl
10 Box Jumps, 24” step down

4+148m

140627

Friday- Snatch Balance + Snatch Int + Cl&J Int + UB Density Training + LE Intervals
A. Drop Snatch- build to 3RM, same as snatch balance but no drive up, still move feet from pulling stance to catching stance

185

B. Power Snatch Cluster- 5 x 1.1.1.1, 10 sec rest b/w reps, 2 min b/w sets, all heavy, no failed reps

185, 185, 195, 205

C. Power Clean.Hang Clean.Push Jerk- 1.1.1 build to a heavy set

245
hit 255, missed push jerk
+
20 min EMOM
1st- 5 Strict CTB Pull Ups
2nd- 5 Ring Dips + 3 Strict HSPU's

Done
+
12 sec Air Dyne Sprint ALL OUT, rest 2 min x 8

Had to work a full today at work. Had to go to other gym instead of Bandit, cause I got off later. No air dyne there.  Did rower for 20 sec instead of 12. (20 sec minimum interval time on rower)

Btw Josh and I signed up for Mako's Summer Throwdown, as planned.  

July 19

And we are signing up for RTG division for beach brawl when registration opens. Sep 26-27

Can't wait. 

140626

Active Recovery

Repeated Tuesday swim. 

20 EMOM. Swim 25 m. 

Slowest split was :32. Avg was 29-30

Db pendlay rows. 

Btw. Josh helped me realize I did pendlay rows wrong last time.  I used snatch grip instead of clean grip. Not complaining. Makes me better. Just an FYI. 

Worked up to a solid set of 4-5 with good form. 85#

Practiced HS walks. Best effort was 52 feet

140625

Wednesday- Jerk + BSQ Speed + GH Raises + UB Density Tester
A. Push Jerk- work to a tough 5 TnG at shoulder

135x5, 185x5, 225x 5 (warm-ups)
245x5

265x4 --> hate when this happens.  1 rep?? C'mon!

275x2--> had to try it.
B. Hang Power Clean.Split Jerk- 1.1 build to a tough set

285
C. Back Squat @ 75%- 3 reps on the min x 6 min

350
D. GH Raises @ 40X0- 5 x 4-6 reps; rest 90 sec *video 1 set of these

Last set...

+
For time:
15 Muscle Ups
30 Strict HSPU's

6:14

Worked on some connectivity stuff afterwards:
Box Shoulder Stretch 4x0:20
2x1:00 Chin to Toes Handstand Hold (against wall)
2x1:00 Front Box Hold
2x1:00 Back Box Hold

140624

Tuesday- A.M. Swim P.M. MAP High % effort
A.M.
Swim 25m on the min for 20 min
Slowest split was at :35. 

P.M.
5 min @ high effort
3 Strict HSPU's
10 Russian KBS, 70#
25 Double Unders

Round 1: 5+5

Round 2: 4+7
3 min rest
5 min @ high effort
4 Strict Pull Ups
10 Thrusters, 65#
25 Double Unders

Round 1: 4+3

Round 2: in my first set of DU, this happened 

Looks like I'll be borrowing Josh's old rope for the time being. 
3 min rest
5 min @ high effort
5 Ring Dips
10 Power Snatch, 65#
25 Double Unders

Round 1: 3+6
rest 10 min
Repeat ALL

In all seriousness, I really got better today. Mentally, I was better on my double unders. Wasn't thinking about anything, and they were smooth. Sucks that my rope broke. I hate excuses. Tried to find some pliers, but couldn't get it back in place in time, and the gym closed at 10. Can't make this stuff up. Geez.  Looking forward to tomorrow. Big test for me. Can't wait to get on the rings. Getting better everyday. Can already tell a difference with the program. Training smarter for sure. 

140623

Monday- Oly Intense Positional + Front Squat Int + Push/Pull CP + Core
A. 3-Position Snatch (High Hang, Knee Cap, Floor)- build to a tough set without letting go of bar, no straps.  Torso vertical on high hang.  *Always assume full squat unless noted Power.

215x3. 

Tried 225, got 1st from hang. Next one I over-pulled, bar was too far out, and torso was in bad position.

Got a long way to go with my lats being more active, but hey, that's why we're doing Pendlay Rows. Ha 

B. Front Squat @ 13X1 tempo- 5 x 5 reps; rest 2-3 min

275, 300, 320, 325, 325

Rounded a little on last 2 sets.

C1. Pendlay Row @ 30X1 tempo- 5 x 6-8 reps; rest 20 sec

155, 155, 165, 165, 170
C2. Push Press @ 20X3 tempo- 5 x 5 reps; rest 2 min

185, 185, 195, 205, 210

D. Hollow Hold- 2 min accumulated

:25, :29, :37, :40

140622

Rest day

10 mile SUP, from The Dock to the bridge on Lorain-Cowan by Back Bay restaurant  (took about ~2 hours)

Nothing more peaceful than being on the water. That is, until a thunderstorm starts to creep on ya. Paddle fast!!

140621

Saturday- A.M. Aerobic Recovery P.M. MAP Low Int 15/5's
A.M. 
20 min Run @ Z1

2.5 miles

8:00 pace

P.M.
15 min @ 75% aerobic effort
25 Unbroken Double Unders x 3
10 Russian KB Swings, 70#
10 Box Jumps, 24" step down every rep
7 Strict Pull Ups
7 Strict Ring Dips

3 full got through 4 strict pull-ups before time. Pull-ups and ring dips were solid. Got some work to do on DU. On final set in rounds 1 and 2, did 22 and 24, meaning i ended up doing 4 sets. Got better today for sure though. 

rest 5 min

15 min @ 75% aerobic effort
Row 250m
15 Wall Ball, 20#
10 Burpees Over the Erg
L-Sit Hold x max hold
10m HS Walk

2 full, 3 m on handstand walk. (Almost 3 full)

L sits were 9-10 seconds a piece. 

Ended up rowing outside. Burpees in the grass were fun. Ha. 

Good day of work. Gonna try to get on the water and enjoy this weather, then hit the ground running on Monday. 

140620

Friday- Snatch Balance + Snatch Int + Cl&J Int + UB Density Training + LE Intervals
A. Snatch Balance- 3 x 3; rest 90-120 sec, all tough sets

185x3

205x3

225x2, failed last rep. Then did 225x3 no misses. 
B. Power Snatch Cluster- 5 x 1.1.1.1.1, 10 sec rest b/w reps, 2 min b/w sets, all heavy, no failed reps

185 across
C. Hang Power Clean.Power Clean.Split Jerk- 1.1.1 build to a heavy set

255
+ 
20 min EMOM
1st- 1 Legless Rope Climb
2nd- 5 Strict HSPU's

All finished within 12-13 seconds 
+
10 sec Air Dyne Sprint ALL OUT, rest 90 sec x 10

7-9 calories each set. 

Definitely got better today. Snatches felt cleaner than they have in a long time. Being patient with hips. 

140619

Active Recovery
Not for time, swam 700 yards.
Worked on holding breath afterwards.  5 sets.  best attempt was 1:05

140618

Wednesday-
A little lunch break fun..

A. Muscle Ups- after good warm up- 1 x max reps

9 UB

B. Toes to Bar- 50 for time:

2:41

+
10 rounds for time:
4 Burpees
6 KB Swings, 70#
8 Wall Ball, 20#

8:50

After: pendlay db rows 6 sets of 8-10

Dips 3x20

Hamstring curls 3x8-10

Need to get my lats more active for pulls, hs more active for extension. 

140617

Tuesday-
For time @ 97%
Row 250m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 250m

4:02

rest 12 min

For time @ 97%
15-12-9
Power Clean, 115#
Burpees

3:18

rest 12 min

For time @ 97%
Row 1000m

3:30.6

After: Outlaw Connectivity

*Arch hollow+c2b+bar MU complex 9x1 instead of 3x3

Lifting videos

June 2
425x3 Back Squat

June 5
390 Front Squat

400 Front Squat

June 11
305 Split Jerk from rack

315 Split jerk from rack

140616

A1. Strict Press @ 30X1- build to 1RM

205

A2. Pronated Pull Up @ 30X1- build to 1RM

115
*alternate back in forth as you build

B. Front Squat @ 30X1- build to 1RM

375

C. Dead Lift @ 30X1- build to a 3RM with PERFECT form, not interested in how willing you are to break your back.

455x3. 

Started set of 475, felt form start to break on 2nd rep. 

After: Outlaw Connectivity

Then worked on 30x1 strict HSPU on parallettes.  3x3

140614

10 rounds for time:
Row 500m
15 Burpees

31:00

Splits/avg as follows

1:45-1:47 used to be cruising. Got a lot of work to do.  Motivated!

Definitely gotta get a rower/air dyne for home use. 

After:

Outlaw Connectivity

140613

A. Power Snatch- build to 1RM 

220

B. Power Clean- build to 1RM 

275

rest 2 min
C. Power Clean @ 90% of 1RM- 8 min AMRAP

21 reps at 250

+
rest as needed
+
50 Strict HSPU's for time:

4:57
rest 10 min
50 Strict Pull Ups for time:

4:37

Outlaw Connectivity

140612

Active Recovery

Swam 12 laps (600 yds), not for time.