150701

Wednesday- FSQ/Snatch Complex + Gymnastics CP + Bike

A1. Front Squat @ 30X1, 5 reps x 5, rest 20 sec

A2. Hang Power Snatch @ 135#, 5 reps AFAP x 5, rest 3 min

315 across. Took 80% of 390 (312). Tempo got tough.

:12, :12, :12, :11, :12

Did in metcons today, no oly shoes. Working on getting ankle mobility better. 

B1. Wall-Facing Strict HSPU @ 40X1, 4-6 reps x 4, rest 30 sec

B2. Strict CTB Lean Away Pull Ups @ 3011, 3-5 reps x 4, rest 2 min

6 across for hspu

4 for ctb. Tempo was tough. (Eccentric part.) could really feel this in core too. 

+

4 min Air Bike @ 350W

rest 60 sec

x 2

rest 3 min

x 2

Goal was to stay at 65 rpms, cuz 64 rpms was 345 watts, 65 was ~375 watts. So it averaged out at least 350 watts. 

150630

Tuesday- Gym Skill + MAP 3/3’s

3 sets

1 L-Sit Rope Climb starting from seated

4-5 pistols/leg

4-5 free standing strict HSPU attempts

Did L-sit on way up, normal controlled descent.

Actually strung some strict free standing HSPU together. I've done 5 before (kipping).

+

3 min @ high effort

5 HSPU’s

10 Russian Kb Swings, 70#

15 Box Jumps 20”

3+15, 3+1

Did all hspu strict and UB 

rest 3 min

3 min @ high effort

5 CTB Pull Ups

10 Wall Ball, 20#

5 Clapping Push Ups

4+5, 3+14

rest 3 min

3 min @ high effort

7 Toes to Bar

21 Double Unders

4+6, 3+20

rest 3 min

3 min @ high effort

10 Over Head Squats, 95#

10 Bar-facing Burpees

2+10, 2+4

rest 10 min

repeat

Needed to push harder on last couplet. Encouraged with progress on gymnastics though. Good work today. 

150629

Monday- Throwing + Clean Tech + Clean Battery + EMOM breathing + Row

A. Med Ball Granny Toss (10-12# ball) as high as possible, 3 reps x 5 sets, rest as needed *focus on max hip extension

Complete. 12#ball

B. 3-Position Clean (High hang, above knee, below knee), build to max set *video 1 set

280x3, 290 for 1

http://youtu.be/xc1rDGY0b0g

Best I've felt with a barbell since before Open. No exaggeration. 

C. 15 Cleans at heaviest weight from above for time: 

290, 5:43

+

12 min EMOM

1st- 5 Toes to Bar + 20 Double Unders

2nd- 10 Burpees to 6” target

Complete. Tripped on 1st set (fluke). And didn't trip again. Best dubs have felt in bout 2 months. Burpees were all :22-:25 secs 

+

Row 1 min @ 1:38

rest 30 sec

x 5

rest 2 min

Row 1 min @ 97%

Dipped over 1:38. This was harder than I expected. 

Overall, best I've felt in months. Started adding more fat to my diet few days ago. (Butter, mct oil. Haven't done that in months.) not overthinking things either. No logging. Just clean eating and having fun. 

I've found it again. 

150628

Sunday.

Someone let me borrow their Normatec. And I got a 3hr nap! 

150627

Saturday- A.M. Gym Skill + MAP 30/30 P.M. Swim/Run

A.M.

3 rounds

50’ HS walk

4-5 Shrimp Squats/leg *video 1 set

Last set. These were challenging 

http://youtu.be/_mgnN79DtIo

4-5 Natural Knee Extensions

+

7 sets @ high consistent effort

30 sec Wall Ball

30 sec rest

30 sec Double Unders

30 sec rest

30 sec KB Swings, 70#

30 sec rest

30 sec Box Jumps, 30” step down

30 sec rest

15+ wall balls

15+ kbs

Dubs. Inconsistent. Trips. Need work. 

Box jumps. Got bad towards end. 12-13

Consistently. 

Last 2 rounds were 8-9.

Hr:

P.M.

10 min swim into 20 min run

13:32, 0.37 km

20:05, 3.34km

150626

W1P1 90 days til beach brawl 

Friday- Jumping + Sn Tech + Sn Battery + BSQ Int + UB Gym/Sled Sprint work

A. Single Leg Run in Jump, 1/30 sec for 10 min, alternating legs *think like a basketball lay up

Complete 

B. Snatch from High Blocks, build to 3RM *bar should be sitting in hip pocket *video

185

http://youtu.be/RGZIZau0zu4

Attempt

http://youtu.be/DDh2L3cl9Bg

C. Snatch High Pull @ 85%, 3 reps x 3, rest as needed *use straps and video 1 set

Did at 210

http://youtu.be/Gn2zdSbZjSk

First set. Last set was best.

D. Snatch, 15 reps @ 185, focus on perfect technique, not so much time:

Complete. Didn't focus on time. 

E. BSQ @ 40X1, build to tough 5 in less than 12 min

345

+

4 sets

5 Unbroken Muscle Ups

10 sec ALL OUT Sled Push w/ 185# on top

rest to full recovery

Did at 0, 5, 10, 15 min on clock. 

Muscle ups felt good. Could feel hollow body.

150625

Spent a long time on mobility. Realized I haven't been as consistent/structured with it lately. Making sure to leave no stone unturned.

150624

Wednesday
A. Ring Dip, build to 1RM

176#
B. Strict CTB Pull Ups, AMRAP Unbroken x 4, rest 2 min

12, 8-9, 7, 6

+

30 min Air Bike
**avg wattage: 326
**total Cal: 430
**avg HR 165. Started my hr watch :45 after, forgot it didn't do avg on bike. 

Goal was 450 cal. 

150623

Tuesday

2012 Regionals 100’s
100 Pull Ups
100 KB Swings, 53#
100 Double Unders
100 Over Head Squats, 95#

24:13.

Got a lot of work to do. Gotta get it. 

Max hr 180, avg 166+, cause I stopped it 2 min afterwards 

And all of you, clothe yourselves with humility in your dealings with one another, for: “God opposes the proudbut bestows favor on the humble.” 6 So humble yourselves under the mighty hand of God, that he may exalt you in due time. 7 Cast all your worries upon him because he cares for you.

1 Peter 5:5c-7 | NABRE

150622

Monday
A.M.
Swim 500m for time:
15:56

P.M.
A. Snatch, build to 1RM

245 :-/
+
“Heavy Amanda”
9-7-5 
Muscle Ups
Squat Snatch, 185#

8:31

Positive from today: MU were literally active rest. Piece of cake. Snatch will get better as timing comes around. 

150620

Saturday
30 min Row 
**record max distance
avg HR
pace/500m

7780

1:56.6/500m

Slept roughly 4 hrs last night. Tossed and turned for bout 3-4 hours. Couldn't find my HR monitor either. Rowed in Picayune so I could spend more time with relatives. 

150619

Friday
A. Front Squat @ 30X1, build to 1RM

390.

B. FSQ @ 30X1, 1 x AMRAP @ 85%

5 at 331.5, strict tempo. 

C. 50 Strict HSPU’s for time:
rest as needed

3:38

D. 20 sets of 5 Unbroken CTB Pull Ups

6:26. Hands shredded. Doesn't matter how much tape I put on em. Ha. Oh well. Gotta get more of these in for sure. 

+
Air Bike
4 min @ 200 watts
30 sec off
4 min @ 225 watts
30 sec off
4 min @ 250 watts
***continue adding 25 watts to failure
**record Peak HR for each interval

200 watts: 132 bpm

225 watts: 140 bpm

250 watts: 145 bpm

275 watts: 154 bpm

300 watts: 162 bpm

325 watts: 169 bpm 

350 watts: 176 bpm 

375 watts: couldn't maintain consistently. Would get 345-390 watts, but couldn't sustain. Finished the interval though 179bpm. 

That was awesome. HR monitor is teaching me how to push/conserve. Like it. 

Total of 412 cals. 12.2 miles. Was surprised how quickly that added up. Ha

150617

Wednesday
A. Power Clean & Jerk, build to 1RM w/ no pause at shoulder

275
B. Power Clean & Jerk, build to 5RM TnG, no pause at shoulder

235
+
Run 400m @ 80% effort from last week x 6, rest 2 min
**track split times and HR 

1:24, 160, 121

1:27, 170, 137,

1:29, 174, 127

1:30, 175, 139

1:33, 176, 142

1:32, 178, 147

Split, peak, 90 secs after 

Encouraging day. Felt more fluid with push jerks. Had fun today. 

150616

Tuesday
A1. Press, build to 1RM

203
A2. Wtd Pull Up, build to 1RM

119
+
1-2-3-4-5-6-7-8-9-10 Unbroken HSPU Ladder for time:

3:01
+
For time:
Row 250m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 500m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 250m
**sub 9

9:42. Bummed. Felt like insides were coming out, just like that squat snatch/rowing workout long time ago, and had to slow down a few times. 

Gonna try something new: I'm gonna say something POSITIVE about each piece of work I do. And stop tearing myself down. 

Today: I PRed my strict press. My burpees were smoother; could tell where all those EMOMs with no hip burpees have helped. Able to bounce up quicker. Breathing is getting more fluid and calm. All glory to God. 

150615

Monday
A. Clean, build to 1RM
rest 5 min

300.  Disappointed. Know we haven't cleaned much, but still. Felt like I could pull it to my chin, but couldnt turn over. Need work on speed under bar. Felt lost. 

B. Clean, 8 min AMRAP @ 90%

20 or 21, lost count. 270. 

+
10 min Air Bike 
*record max Cal, peak wattage, avg HR, avg watts

Max cal: 172 cal

Peak watts: 622 watts

Avg HR: Not exact, bc tracked through bike. Avg was around 172. (Max was 184)

Avg watts: 400

Not my best day. Not much juice. Bounce back tomorrow. 

150614

Fun Ruck with friends. 

3.5 miles 

Beautiful weather. 

150613

Saturday
A. Back Squat @ 30X1, build to 1RM

445 at tempo

B. Back Squat @ 30X1 @ 85%, 1 x max reps, strict tempo

378.5, 6 at strict tempo

http://youtu.be/OH5VaQRrzAo

C. DB RFE Split Squat @ 30X1, build to 8RM/leg, RAN b/w legs

Worked up to 85#. (60,70,80,85) Maintained tempo on right leg elevated, close but no cigar on left. 

D. DB External Rotation @ 30X0, build to 8RM

Left: 20 on left was a struggle. Couldn't maintain strict tempo at 25.

Right: barely got 20. 

Looks like we found another weakness! Ha. Have to start supplementing this for sure. 

+
10 min Air Bike easy recovery

Complete

150612

Testing Phase
Friday

Finally got seen by another PT to check my hip/SI out, from a month ago. He thinks it's SI related also. Not giving me pain like it did, he just finally got time to assess it. Did some manipulations and stuff. No needling. 

A. Power Snatch, build to 1RM

230. Not a PR by any means, but getting more consistent. 

http://youtu.be/RgDIIiM8WWQ

B. Power Snatch @ 80%, 20 reps for time:

3:28. Missed a few surprisingly. 

RAN

1-2-3-4-5-6-7-8-9-10 Unbroken CTB Pull Up Ladder for time:

2:19. Didn't look at clock til end, but sets of 9 and 10 had to take over a min. After 7 it got tough. 

RAN

Row 10 sec Max Pace, rest 3 min b/w sets x 3

1:19, 1:17, 1:16
+
Row 2k for time: 

6:46.4

150611

Rowed a 5k at zone 2. 

150610

Wednesday- Gym Skills/Movement Warm Up + Speed Squat/Jumping + TnG Barbell 
3 sets warm up
10 sec Bridge Up Hold x 3 *focus on extending thoracic and shoulders as much as possible
10 light Band Pull aparts
50’ Bear Crawl **Put peanut LAX balls on low back and keep it there throughout the crawl. 1 sec pause during each step with hand/foot is off the ground
+
12 min EMOM
1st- 2 Fast Back Squats @ 80% **do not increase load
2nd- 2-3 max effort broad jumps

.8x450=  360

Best attempts were 8'9.5-10"

+
3 sets
AMRAP TnG Power Snatch @ 165#
rest 4 min b/w sets

11,12, 12. Got smoother each set. 

+
12 min EMOM
2 Power Clean & Jerks, 185# **don’t focus on speed, focus on keeping back tight and perfect position on the way down and catching clean and driving to the jerk and dropping under jerk good  **goal is staying unbroken

Complete. Felt more solid today. 

160609

Tuesday- IGT
Run 400m, rest 2 min x 8
*record split times
*record Peak HR on each one
*record HR after 90 sec rest

Ran at Bandit. Up/down hill, with 200m turnaround. 

1:21.7, 156, 108

1:22.7, 160, 130

1:25.5, 165, 126

1:28.0, 153, 129

1:26.8, 170, 133

1:28.2, 170, 137

1:28.0, 170, 140

1:28.6, 172, 140

+
Ido Portal Squat Routine
https://www.youtube.com/watch?v=lbozu0DPcYI

Realized how much hip flexion I lack. Psoas cramped with some of the Buddha holds. Also thoracic rotation needs work; I've noticed that with swimming too. This was cool. Starting to feel good again. 

150608

Monday- Sn Tech + SL Structure/SA Press +  SL/Bike
A. Snatch Pull + Snatch, 70% of 1RM/min for 10 min **Do NOT go up, perfect technique

185. (260*.7= 182)

Fastest I've felt in long time. :)

B1. DB Russian Step Ups, 8/leg x 3, rest 20 sec b/w legs **DB’s by side, barefoot
B2. DB Z-Press @ 30X3, 8-10 x 3, rest as needed

50 across, both. 

+
10 sec Air Bike for peak wattage, rest 3 min x 3

1675, 1675, 1675. 

+
5 min Air Bike
**record max Cals
total distance
avg wattage
avg HR if possible

Cals: 98

Distance: 2.2 miles 

Avg watt: 456

Avg RPM: 70

Heart rate monitor comes in tomorrow. 

Best I've felt air biking in long time. I feel like I had more! Started my final kick around 1:20-1:15 to go. Should've started sooner. Would've had over 100. 

Overall, felt great today. Starting taking max adrenal 2.0 few days ago, definitely in a better mood for sure. 

150607

Sunday 

Went to mass. Went to confession. 1st time in 2 years. Wanted to start fresh with everything, including my faith. Felt great. 

Went to Horn Island with Kim. Did some light jogging only cause she wanted to. Very chill day.

150606

Saturday- A.M. MAP Cyclical P.M. Jerks + MAP Varied
A.M.
Open Water Swim + Beach Day
**Preferably with wifey, no structure involved.  Go relax and play and laugh and enjoy

Wife still in West Virginia. Comes home end of August for good. :). 

Swam with Kim. Ate lunch with the folks. 

150605

W4
Friday- Sn Tech + Pause Squat + Short Skill/Speed Based EMOM + Pressing Aerobic work
A. 3-Positon Snatch (high hang, knee cap, ground), 1 set/min for 10 min *start @ 155 and build

155.       

165

175

185

195

205

215 miss second

215 miss

215 make

225 miss 

B. Front Squat w/ 3 sec pause in bottom and 7 sec pause at top, build to 1RM, -20% for 3 x 3

360. 288 for sets. 

+
AMRAP Unbroken Muscle Ups x 3, rest 3 min b/w sets

15, 12, 10
+
5 min Accumulated Wall Facing HS Hold **as soon as you loose perfect hollow position, drop down and rest

Complete 
+
2 min Chin Over Bar L-Sit Hold accumulated 

Complete 
+
10 min Bottom to Bottom Squat hold barefoot accumulated

Complete