Training 8/20

A. Power snatch cluster 1.1.1 x 6 rest :15 btw reps/rest 3 mins
B. EMOM PC + jerk 70-80% 1RM, 8-10 mins perfect form
+
AD 30 sec 97% effort
rest 3:20 x 5

__________________________________________________

A. 150, 160, 170, 180, 190, 200F(1), 195, 200F(1) felt really good on these. Pretty good turnover. Was just leaving 200# out if front a little bit.
B. 195x3, 205x3, 215x2, 225x2. Did PC + PJ, based weight on 275# max.

missed AD work. will make up Thursday most likely.

Training 8/19

8/18: REST DAY

8/19:
AM
Row 1k easy pace
+
Row :30 @ 90% effort
rest walk :30 x 12
+
Row 1k easy pace

PM
try to beat time from last time
12-9-6-3:
Back squat 225#
UB CTB pullups
HSPU

_________________________________

AM:
155
156
155
155
156
153
151
151
152
153
152
153
1841 total meters, 1:37.7 pace, 32 spm

PM:
4:57, last time was 5:00. Felt like I moved through this better this time, but I struggled with HSPU a little more. Fell off the wall on the 9 rd after rep 8 which cost me a few reps.

Training 8/17

MAP session retest:

AMRAP 10:
row 250m
10 swings 1.5pd

rest 5 mins

AMRAP 10:
run 200m
3 MU

rest 5 mins

AMRAP 10:
bear crawl 20m
FW 40m, 2pd each hand
10 situps

rest 5 mins

AMRAP 10:
AD 20 cals
25 DUs

__________________________________________

1- 6+200m (6+150m last time)
2- 9 in 9:47 (9 in 9:55)
3- 10 (9)
4- 5+4cal (5)

Small improvements on each. Felt like I could push the row more on #1 and still maintain pace. Pulled a 1:53-1:55 the whole time and it never got tough. I took the situps out of #3 for retest purposes today. I forgot to do them the first time I tested this MAP.

Training 8/16

8/16:
AM
Build to a tough triple front squat, btw sets build to a tough triple wtd dip, these don't have to be 3RMs

PM
A. Jerk from blocks 80% of 1RM x 2; rest 90 sec
B. Wtd pronated chin ups 2-3 reps; rest 90 sec x 5
+
5-4-3-2-1:
Rope climb 15'
Front squat 225#, from floor

_________________________________________________________

AM
FS- 265#
Wtd dip - 65#

PM
A. 250#, felt fast and solid
B. worked up to 83# x 3 which I believe is the most I've ever hit for 3 reps

Conditioning: 6:04, last time was 8:31. Missed my final clean this time or I would have finished in 5:40ish.

Training 8/15

8/14: REST DAY

8/15:
A. Build to max snatch off high blocks
B. EMOM snatch balance x 3 @ 65% 1RM snatch balance - 6 mins
+
5 sets
5 TNG power clean, build as you go
20 DU
8 burpee AFAP
rest 5 mins

__________________________________________________________

A. 195, close on 205 but failed twice
B. 165, felt solid

Conditioning:
1- :38 @ 185
2- :37 @ 195
3- :38 @ 205
4- :39 @ 215
5- :39 @ 225

Felt good on the conditioning. I've never done 225# for an unbroken 5 from the ground. I want to AMRAP it sometime to see if I can hit 10 reps UB. Rest got screwed up between sets 3 and 4 b/c i was trying to coach in the middle of it. I ended up resting 12 mins between those sets.

Training 8/13

A. Power clean cluster 1.1 x 6 rest 15 sec between reps/rest 3 mins
B. Build to max jerk from blocks
+
AD :20 all out
rest 3 mins x 6

____________________________________________________

A. 255, 265x1
B. 275, failed 295 x 3

AD:
1- 19 cal
2- 17
3- 16
4- n/a
5- 19
6- n/a
Had trouble with the airdyne today. A pedal is slipping pretty badly, and I think it's finally causing the AD to break down. Twice the monitor went haywire so I just estimated :20 and went as hard as I could.

Training 8/12

8/11: REST DAY

8/12:
AM
Row 500m easy pace
+
Row :30 @ 90% effort
Rest walk of rower :30 x 20
+
Row 500m easy pace

PM
A. Build to a tough double back squat
+
30 back squats 225# for time (video)

_______________________________________

AM:
155
155
157
156
155
155
153
152
152
150
149
147
146
144
144
140
148
143
144
148
2994 total meters, 1:40.2 pace, 32 spm

PM:
A. 335, 350x1

225# x 30 - 2:31, broke into 20-5-5

Didn't feel good on any back squatting today. Maybe the rows took it out of me a little bit.

Training 8/10

MAP Session:

AMRAP 10:
20 DU
10 HRPU
10 Situps

rest 5 mins

AMRAP 10:
Row 150m
4 HSPU
1 MU

rest 5 mins

AMRAP 10:
20 m shuttle run out and back
5 burpees

rest 5 mins

AMRAP 10:
Row 200m
AD 20 cals
10 kb swings 1.5pd

_____________________________________

1. 10 rds
2. 7 rds + 80m
3. 19 rds + shuttle run (i did a 10m out and back for 20 total meters, maybe this was supposed to be 20m out and back for 40m total)
4. 3 rds

These sessions are very tricky for me. I am trying to open at a pace that I can sustain for the entire 10 mins, but I wonder sometimes if I'm setting my pace too slow.

Training 8/9

AM:
A1. Back Squat 3,2,1; rest as needed
A2. Wtd chin up pronated 3,2,1; rest as needed

PM:
A1. Jerk from blocks 80% of 1rm x 2; rest 90 sec
A2. Wtd mixed grip chin ups x 2-3; rest 90 sec x 5 sets
+
5 RFT:
2 legless rope climbs 15'
12 total 2pd kbs front rack step ups 20" box (use two kbs)

____________________________________________________

AM:
A1. 295, 315, 335
A2. 53, 63, 73

PM.
A1 and A2. Missed b/c blocks were being used then ran out of time

Conditioning: 23:55, step ups were terrible! My lats were pretty toasted from the legless climbs so holding the kbs in the front rack position became insanely tough. any forward lean and i would lose the kbs forward. Legless climbs didn't give me much trouble at all...probably b/c i had significant rest during the step ups....

Training 8/8

8/7: REST DAY

8/8:
A. Build to a max snatch off high blocks
B. Power Snatch x 1/OHS x 2 - build complex in 10 mins
+
5 sets
5 thrusters 155#
12 burpees AFAP
rest 5 mins

_____________________________________________________

A. 185, missed 195 multiple times. Felt awful on these today. Technique was all over the place.
B. Only worked up to 155# b/c I was having a lot of wrist pain when doing the OHS. My wrist had been feeling good the past couple of weeks, but it was particularly bothersome today.

Conditioning:
R1 - :36
R2 - :35
R3 - :35
R4 - :36
R5 - :34

Felt a little slow on this. I was protecting my wrist a little on round 1 but it felt fine for the whole conditioning.

Training 8/6

A. Power Clean Cluster 1.1.1.1.1 x 3, rest :15 b/t reps, rest 3 mins b/t sets
B. Build to max jerk from blocks
+
AD :15 all out
rest 3 mins x 4
rest 6 mins
AD :15 all out
rest 3 mins x 4
rest 6 mins

AD :15 all out
rest 3 mins x 4

___________________________________________________________

A. Did after AD work + 1 hr rest. 225, 235, 245. Tried 250. Missed two reps, went 4 for 6. 250 got a little sloppy.
B. Had to cut out for time. Will make up Thursday possibly.

AD work (cals/rd):
1st set - 12,14,15,16
2nd set - 12,13,15,10
3rd set - 12,13,11,13

Felt much better on the AD this time. We are having trouble with a loose pedal so some rounds were inconsistent. Recovered much better this time though.

Training 8/5

8/4: REST DAY

8/5:

AM:
Row 8k 2:00/500m pace

PM:
A. build to a tough triple back squat
+
3,2,1,3,2,1,3,2,1:
squat clean 225#
muscle up
wall walk

____________________________________________

AM: 32:22.8, 2:01.4, 23 spm. Fell off pace early on this one. Was still feeling it in my ass and hammies from the lunges last week.

PM:
A. 345#, very tough but still had a little in the tank. Could have probably hit 355#.

Cond: 9:56, all cleans one and drop, everything else UB. Felt steady the whole way through. Had a couple times that I had to wait on a class member to get out of my way. Probably cost me about 15-20 secs overall. I paced the cleans early b/c I was afraid of failing on them later in the workout. I could have pushed more and not had trouble with the cleans.

Training 8/3

MAP Session:

AMRAP 10:
12 kb swing 53#
10 walking lunge
5 box jumps 24"

rest 5 mins

AMRAP 10:
Row 150m
2 pHSPU
10 T2B, unbroken sets of 5

rest 5 mins

AMRAP 10:
30 DUs
5 CTB chin ups UB
10 back extensions

rest 5 mins

AMRAP 10:
Run 200m
12 burpees

______________________________________

1. 10 rds
2. 5 rds + 75m
3. 8 rds
4. 5 rds +200m

Stayed on a good pace through the first 3 amraps. Definitely fell off in the final amrap. Runs were a little bit longer than 200m.

Training 8/2

AM:
A1. Back squat 4-5; rest 30 sec
A2. max rep strict pronated chin ups; rest 3 mins
3-5 sets

PM:
A1. Jerk from blocks 77% 1RM x 2; rest 90 sec
A2. Wtd chin up change from supinated to pronated as you go, 2-3 reps; rest 90 sec
5 sets
+
10 rope climbs
50m (150ft) bb front rack walking lunges 165#

_______________________________________________________________________

AM: @2pm
A1. worked up to 315x4
A2. stayed at 12 reps per set
4 sets

PM: @5pm
A1. 240#
A2. 53,63,63,73,78x2

Cond: 6:50. RCs in 2:00. did 30' turnarounds on lunges.

Training 8/1

7/31: REST DAY

8/1:
A. Build to a max snatch off high blocks
B. Hang power snatch x 2/Sn Bal x 1 - build complex in 10 mins
+
5 sets
6 DL TnG start @ 325#, build as you go
14 no pushup burpee box jumps 24" AFAP
rest 5 mins

________________________________________________________

A. 205 (+20# from last week). did a much better job of keeping the bar in close to my body rather than pushing it away with my hip drive. Used straps.

B. Screwed up and did hang SQUAT snatch + Sn Bal. Hit 185#, missed the second snatch at 200#. Used straps.

R1. 325, :45
R2. 340, :43
R3. 355, :43

Only had time to hit 3 rds b/c I had a rehearsal dinner for a wedding. Bummer b/c I felt really good. Plan was to hit 370 and 385. All DLs felt very solid.

Training 7/30

A. Power clean cluster 1.1.1.1 x 5, rest :15 b/t reps, 3 mins b/t sets
B. Build to max jerk from blocks
+
AD :15 all out, rest 3 mins x 5
rest 6 mins
AD :15 all out, rest 3 mins x 5

______________________________________________________

A. 205, 215, 225, 235, 245, 255F (only got 1 clean)
B. 275, failed 295 twice. Had to rush this b/c i had to coach class. Only had about 10-12 mins to complete.

Cond: missed due to time.

Training 7/29

7/28: REST DAY

7/29:

AM:
Row 5k 2:00/500m pace

PM:
A. Build to a max double back squat
+
12,9,6,3:
Back squat 225#, from rack
UB CTB Pullups
HSPU (kipping allowed)

___________________________________________

AM: Row done in 19:44.6, 1:58.4 pace

PM:
A. 360#

Cond: 5:00, all UB. Felt good on this one. Moved through at a steady pace and never had to break anything. HSPUs slowed slightly on the 9 rd but nothing major.

Training 7/27

MAP Session:

AMRAP 10:
Row 250m
10 swings 53#

rest 5 mins, easy spin on AD

AMRAP 10:
Run 200m
3 MUs

rest 5 mins, easy spin on AD

AMRAP 10:
Bear crawl 20m
FW 2pd/each hand 40m
10 situps

rest 5 mins, easy spin on AD

AMRAP 10:
AD 20 cals
25 DUs

_________________________________

1. 6 rds + 146m
2. 9 rds
3. 9 rds + 10m bc (forgot to do the situps!)
4. 5 rds

Training 7/26

AM:
Build to a tough triple back squat, b/t sets build to a tough triple weighted chin up

PM:
A1. Make up 1RM Jerk, then Jerk from blocks 75% 1RM x 2: rest 90 sec
A2. Weighted chin up mixed grip 2-3; rest 90 sec x 5
+
5,4,3,2,1:
Rope climb 15'
FS 225#, no rack

_________________________________________________________________

AM: 305# back squat, 35# wtd pullup pronated

PM:
A1. Made up max load jerk first, 310# (5# PR), then 5x2 @ 230#
A2. 53,58,63,68,73

Cond: 8:30, two misses on the clean for FS. Each one cost me :45 sec. Not happy with this one.

Training 7/25

7/24: REST DAY

7/25:
A. Build to a max snatch off high blocks
B. EMOM- PSn x 1/Sn Bal x 2 - 8 mins
+
5 TnG PSn tough build per set
12 burpees AFAP
rest 5 mins easy spin AD

_____________________________________________

A. 185, 195F, 195F
B. 145,155,165,175,175,175,185,185

R1. :34, 135#
R2. :35, 140#
R3. :34, 145#
R4. :35, 150#
R5. :33, 155#

Training 7/23

PM
A. Power Clean Cluster 1.1.1 x 6 rest 10-15 sec b/t reps, 3 mins b/t sets
B. Build to a max jerk from blocks
+
Airdyne all out 15 sec, rest 3 mins x 4
rest 6 mins after 4th set
Airdyne all out 15 sec, rest 3 mins x 4

____________________________________________

A. 205, 215, 225, 235, 245, 255
final set http://www.youtube.com/watch?v=zm1m_wkXNcY

B. Somehow I totally missed this when reading the programming. I'll make this up early next week before percentage work.

Airdyne:
1. 15 cal, 1109 watts
2. 13 cal, 1051 watts
3. 15 cal, 995 watts
4. 13 cal, 942 watts

5. 13 cal, 968 watts
6. 13 cal, 865 watts
7. 12 cal, 890 watts
8. 11 cal, 865 watts

Training 7/22

7/21 - REST DAY

7/22: 60 min row for max meters
Record body weight before.

___________________________________

Body weight- 184 lbs. (CF STL scale)

Row- 14,034 meters

Splits, every 12 mins:
1. 2840m, 2:06.7 pace, 17spm
2. 2775m, 2:11.1 pace, 18 spm
3. 2672m, 2:14.7 pace, 18 spm
4. 2783m, 2:09.3 pace, 20 spm
5. 2995m, 2:00.2 pace, 24 spm

Total: 14,034m, 2:08.2 pace, 19 spm

Training 7/20

A. Build to a tough single squat clean from high blocks in 10 mins. Not a 1RM.

+

3 RFT:

25 kb swings, 2 pd

25 burpees

_______________________________________________________

A. 245#, felt solid. Block height was on the upper thigh. http://www.youtube.com/watch?v=UYE4qVxvyL8

3 RFT - 7:46, all kb UB. Did an extra kb swing in the first round b/c I lost count. Burpees were steady. http://www.youtube.com/watch?v=iNvXvs-l5pw

Training 7/19

A. Build to a max strict press
B. Build to a max weighted chin up
C. Build to an 8RM seated DB external rotation with 3 count down - each arm
D. Build to an 8RM seated DB Powell raise with 3 count down - each arm
10 mins of Z1 rowing

_________________________________________________________

A. 165, almost had 170. I never do strict press and this is pretty much where I seem to sit with it.
B. 100 fully legit, 105 with a little kick at the top. Double overhand. I tried to supinate, but that hurt my wrist pretty bad.
C. left 20#, right 20#
D. left 25#, right 25# - hit 30# on each arm as well (only 7 reps on right arm), but i felt like I was using some momentum
Rowing was done.

Training 7/17 - 7/18

7/17 - Z1 day. Missed this. Had a long day at work and a lot of stuff to get done at the house.

7/18 -
A. Build to a max back squat
rest 3-5 mins
B. AMRAP @ 85% of part A
+
150 wall balls for time

_________________________________________

A. 375# - http://www.youtube.com/watch?v=UJAWx-VBXtA
B. 6 reps @ 320#, should have hit 7 - http://www.youtube.com/watch?v=GWdSGB72OxI

150 wall balls for time - I think this was the worst Karen I have ever had. 7:43. Went 25-25-15-10 and then fell off badly from there. Was doing sets of 5 by then end. Wall balls are one of my least favorite movements... probably because I suck at them.

Training 7/13 - 7/16

7/14 - REST DAY

7/15 - Z1 day. 20 minutes on the airdyne then 20 minutes of mobility focusing on lower body (quads, hips, hamstrings).

7/16 -
A. Build to a max close grip bench press.
rest 3-5 mins
B. AMRAP @ 85% of part A

rest as needed

30 muscle ups for time

_____________________________________________

A. 250# - http://www.youtube.com/watch?v=WZaJvqh7WOE
B. 7 reps @ 215# - http://www.youtube.com/watch?v=W1CLYmnDly4

30 MUs for time - N/A. I hit 28 reps at 3:13 and tore both hands. Didn't want to affect my training for the rest of the week so I stopped there. Tried to stay on pace with sets of 5 every 30 seconds. Stayed on it through 20 reps but then fell off from there. Was still on pace to beat my old PR of 3:45. http://www.youtube.com/watch?v=Bx-ixphXP7M

Training 7-13-13

7-12-13 REST DAY

7-13-13:
A. Snatch - build to max - video max
rest as needed
+
77% of Part A - 20 reps for time squat snatch - video all
rest as needed
+
Row 500m
rest 90 sec
Row 500m
(goal is best 1k score with highest output per 500m)

____________________________________________________

A. Snatch - 200# http://www.youtube.com/watch?v=oo0kegRH32k

Didn't have it today. 20# under my max from last week. Didn't feel like I had a strong pull all day.

20 snatches @ 155# (77% of 200#) http://www.youtube.com/watch?v=vFENq6aJI-4

This went pretty well I think. First ten felt fast. Slowed some on the last ten but still felt pretty good. Had I maxed where I did last week then I would have been doing this at 170# which would have been very different.

Row 500/rest 90/Row 500 - 1:36.7, 1:40.1 = 1k time of 3:16.8. Gamed out the first 500 a little so that I could repeat pretty well on the second. On the second effort I was holding about the same pace as the first until about 250m in.

First week of testing is done. I've learned that my training for the last three months has put me exactly where it should have. It was a weightlifting emphasis and I'm performing pretty well on the weightlifting testing (with the exception of the snatch fail today). I've had a major lack of conditioning for the last three months and it is showing. I can put in a good effort in the 5 minute and under range, but anything long or anything that I have to repeat sucks. My body can't recover quickly enough right now.

Training 7-11-13

7-10-13 REST DAY

7-11-13:
A. Clean and Jerk - build to max - video max
+
AMRAP 20:
135# thrusters x 20
20 COVP chin ups
20 burpees

____________________________________________________

A. 280# C&J - http://www.youtube.com/watch?v=sKoDA8Zrq0M - Felt like I caught the clean really low, but the video doesn't look terrible. Jerk felt solid.
+
AMRAP 20: 3 rds + 3. Fucking died. Gamed it out from the start. The thrusters on round 3 took me 4.5 minutes. The COVP pullups threw me a little bit, but it was minor compared to how much i sucked on the thrusters and burpees.

My PC hasn't felt great all week. I don't know if maxing on my clean 3 times this week has blown me out or what.

Training for 7-9-13

3 rds @ max effort:

250 m row

15 KBS 2pd

25 burpees

15 KBS 2pd

250 m row

rest 12 min b/t sets

(score is times/set) - video last set only

________________________________________

Round 1: 3:54, felt good. first row was about 1:30 pace, kb ub, burps in 60 sec, kb ub, row at 1:45 pace

Round 2: 5:03, FML. Felt like I pussed out this round. First row 1:43 pace, kb ub, burps in 90-100 seconds, kb ub, 2nd row at 2:03 pace. Stopped to chalk up before swings on this one too.

Round 3: 4:57, Felt better on this round even though my time didn't really show it. 1st row at 1:45 pace, kb ub, burps in 90 sec, kb ub, 2nd row at 2:05 pace. Video - http://www.youtube.com/watch?v=16rg6EtgDPI

I couldn't believe how terrible this was. Again, my posterior chain was fried. I felt like I had no pull on any of the second rows. This just shows my lack of conditioning right now. At a high heart rate, I'm good for 5 mins and under but I have nothing after that.

________________________________________

Sleep: 7 hours last night

Nutrition:

9 am - 5 oz sweet potatoes, 3 strips bacon, 2 oz sausage, SFH fish oil

12 noon - 2 cups white rice, 10 spears asparagus, 6 oz chicken, Blonyx

4 pm - 3 oz chicken, 1 avocado, 1 medium apple

7 pm - 30g protein, 6 oz water, banana, Blonyx

10 pm - 6 oz chicken, 12 spears asparagus, 5 oz red potatoes

Training 7-8-13

A. Squat Clean - build to a max 

rest 5 min

B. 90% max in part A - amrap reps in 8 min

rest 15 min

C. 50 HSPU for time - strict

(video A max, B all 8 min and last 10 reps of C)

______________________________________________

Training done at CF STL @ 5pm

A. 215,235,255,275,285F

275# clean - http://www.youtube.com/watch?v=QqaVN87cHmg

285# miss - http://www.youtube.com/watch?v=5HXqbL2YQ_o

REST 5 mins

B. 245# - 17 for 18 (missed final rep) - http://www.youtube.com/watch?v=9N1lgYhWZTY

REST 20 mins

C. 4:31 - gamed it to 5 reps every :20 for as long as possible. Make it through 30 on pace, 35 in about 2:38ish, and the final 15 went 5-3-3-2-1-1. Final 15 reps - http://www.youtube.com/watch?v=PX9b0-n9Foo

Cleans felt heavy today probably because I just maxed C&J on Saturday. My posterior chain was fried as the AMRAP went on. Coming out of the squat got pretty tough and that taxed me metabolically. There were times when I had to rest for 30-35 seconds which I wasn't happy about. The HSPUs felt pretty good considering I haven't done strict HSPUs in over a year. I was happy to stay with consistent 5s for awhile. This has never been a strength of mine.

Sleep: I got 7 hours with an additional hour of me snoozing the alarm every ten minutes.

Food: I drank most of my food today.

8am - 40g protein with 12 ounces of whole milk, 3 tbsp SFH fish oil

1pm - 8 ounces turkey (not deli), 1 cup green beans, 1 cup baked beans, 1 liter water

2:30pm - Kill Cliff, Blonyx

4:30pm - 40g protein, 6 ounces water, 1 large green apple

7pm - Core Power protein drink (27 g PRO, 28 carbs/26 sugars), Vitamin Water (33g carbs/32 sugars)

11pm - 2 cups white rice, 1 brat, 3 strips bacon, hot sauce, 12 ounces whole milk

Finally cooked a metric shit-ton of food for the week. My nutrition should be much better from now on.