Wed & Thur - 4/11 and 4/12

Wednesday April 11, 2012

A. Pull ups 4x22 unbroken; rest 3 min.
---all 4 sets unbroken. First two were great and last 2 sets got slow/fatigued around 17, but finished out. Not near as sore today as I was after last weeks session of 20 unbroken.

B. Ring HSPU 4x12; rest 2
---Shoulder still feels good on the rings. All 4 sets were done unbroken. 4th set was a bit of a struggle and had to kip the last few. Other than that, felt great.

C. Toes 2 bar 3x15; rest 90 sec.
---Had to break on the 10th rep every set due to hands hurting. I realize that sounds very wimpy, but my calluses were kiiiiiiiilling me.

Run 800m x 3; rest 200m walk
---Runs felt miserable. Hamstrings were fried from the day before. First run was 4:05, then 4:18, and 4:27
Rest 10 min.
Run 800m x 3; rest 200m walk
---After resting my hamstrings were beyond tight and fatigue so I opted to skip the last 3 runs. On one hand I'm disappointed in myself because I need to get these runs in. But, at the same time, I felt it wouldn't be that beneficial if my runs were going to be slow jogs.

More stretching needs to be done on a daily basis - emphasis on my hamstrings. Fo sho.

Thursday April 12, 2012

3 sets; rest 4 min.
7 deadlifts @ 275
Air dyne 25 sec. @ 100%
---Deadlifts were all fast, unbroken - Felt great. Air dynes, of course, were brutal, but good. First one is always the worst. Recovered well between sets.
+
3 sets; rest 4 min.
5 TnG power cleans @ 185
row sprint 25 sec.

---Power cleans were all good. First set was sloppy (didn't stretch my wrists) and sprints felt fine on the rower.
I got out my phone and recorded these, but lost the first 2 sets. I managed to save the 3rd. First pull from the ground isn't too smooth, and on the 4th I managed to botch the return to the floor somehow. I wasn't fatigued....just had a mental snafu.

Tues 4/10/2012

Tuesday
A. 1 ¼ Back Squat @ 30X1; 5 x 3; rest 5 min
---Squats felt good. 225, 245, 265
B. Power Clean.Hang Power Clean.Split Jerk- 1.1.2 x 3; rest 4 min
---185, 205, 205. Cleans felt good. Split jerks weren't great since I've avoided overhead stuff for the past month. Shoulders are week and wrists have lost some flexibility.
C. Power Snatch.Squat Snatch.Snatch Balance- 1.1.1 x 4; rest 3 min
--- All w/ 135
Snatches were good. Slow pulls - legs were pretty fatigued. Snatch balance was rough. Shoulder wasn't feeling too good at this point. Last two sets I skipped the balance.

Sunday April 8, 2012

Saturday
A. Front Squat @ 55%- 12 x 2; EMOM FAST out of the bottom!
--All squats were super fast out of the bottom. Bar was bouncing off my shoulders at the top of the squat I was popping up so fast. Felt great!

B. Snatch high pulls @ 100% (of snatch); 3 x 8 reps; rest 5 min (use straps)
---Done w/ 205#. Pulls felt good overall. Hamstrings got pretty fatigued after 5 reps, so sets were slow.
C. Clean pulls @ 100% (of clean); 3 x 8 reps; rest 5 min
---255# Pulls felt slow and ugly. Mostly due to me naturally pulling slower above my knees. Something I need to work on.

D. Strict Straight leg Toes to Bar- 3 x 10; rest 2 min
Felt good, but had to break sets up. First two sets were 5 and 5. Last set unbroken.

Sunday
3 min @ high consistent aerobic effort
5 CTB Pull Ups
15 Box Jumps, 20”
3 min recover
---4 rounds plus 5 pull ups
3 min @ high…
15 Push Ups
15 Air Squats
3 min recover
---5 rounds plus 5 squats
3 min @ high…
7 Ring Dips
21 Double Unders
---8 rounds plus 7 dips
3 min recover
3 min @ high…
1 Muscle Up
10 Walking Lunges fast
---7 rounds plus 1 muscle up

*****Did Sundays session first around 12:45 pm. Rested about an hour and did the pulls and toes to bar.******

Wed. and Thur. April 4 & 5

Wednesday
A. Pull Ups- 4 x 20 unbroken; rest 3 min
--All unbroken and felt good. Upper back is super sore.

B. HSPU- 4 x 15; rest 2 min (if shoulder still hurts do ring dips)
Couldn't do regular HSPU. Did ring HSPU as they don't hurt my shoulder. Did 4x12 - all felt awesome - done strict.

C. GH Sit Ups- 3 x 15; rest 90 sec
---GH's aggravated my hip so I did anchored, straight leg sit ups - 3 x 25 to make up the difference.
+

@ high aerobic effort; keep times
Run 800m x 3; walk 400m
Rest 10 min
Run 800m x 3; walk 400m
---Ran up on the trail -- All my times were between 4:30 and 4:50. I think the 400s are off as I don't think it should be that long (used GPS app on phone). Need to get a pedometer for an accurate measurement.

Thursday
3 sets; rest 4 min
5 Dead Lift @ 275
Air Dyne 20 sec @ 100%
---All deadlifts were fast, touch and go. Felt really good. First air dyne was rough and my quads were fried. Last 2 air dynes felt fine. I rested 4 min before starting the cleans.
+
3 sets; rest 4 min
5 Power Clean TnG @ 165
Row Sprint 20 sec
---All cleans were touch and go and pretty fast until the last 1 or 2 reps. Not super slow, but a little slower than I wanted. Row sprints felt great, as well.

Tuesday April 3, 2012

Tuesday
A. 1 ¼ Back Squat @ 30X1; 5 x 5; rest 5 min
185, 205, 225, 245, 245
--Felt good until the last set. Was going to go up but decided to hang at 245 to maintain tempo as my legs got wobbly.

B. Hang Snatch Pull.Hang Power Snatch.Hang Squat Snatch- 1.1.1 x 4; rest 3 min (do 1 of each movement/set is what the 1.1.1 means)
--Stayed with 115 on all sets. Made it a point to really focus on technique/speed. Plus, my left wrist was bothering me. Legs were a little fatigued as well

C. Power Jerk.Split Jerk- 1.3 x 4; rest 3 min
--kept it at 115, as well. Shoulder is still hurting pretty bad, and with my wrist aching, I didn't want to push it.
All jerks felt quick and explosive under the bar.

Sunday April 1, 2012

3 Rounds for time:
20 kb swings w/ 2 pood
20 box jumps at 20"

Time: 3:55

--A little tired so I think this could be a little faster. First 2 rounds were all unbroken. 3 round broke at 12 swings, but shouldn't have. Box jumps all felt good and were unbroken for the most part.

March 31, 2012

Thursday
Run 10 min @ Z1
10 min stretch
Air Dyne 10 min @ Z1
10 min practice HS Walking/L-Sits
Run 10 min @ Z1

--Runs and air dyne felt ok. Spent a little extra time stretching. Handstand walking felt pretty darn good. I was able to walk more than just standing in one place fighting gravity. L-sits were l-sits. Not great, but not bad. In hindsight I should have timed them. Gotta remember to keep up with times!



Saturday
A. Dead Lift- build to heavy single (if feeling good, go for 1RM)
--Dead lifts felt ok, so I ended up going to a 1RM. Did several warm up reps with 135 and 225. Those felt good so I jumped to 315, 405, and finished with 435, which is a new 1RM. Last attemtpt was Dec. 2009 at 425. I think I could pull a little more. I was feeling fairly fatigued today.

Hip and back felt good and haven't been bothering me at all. I make it a point to stretch and roll throughout the day with each class while we warm up. Definitely has helped.

B. Press- build to 1RM
--Shoulder didn't allow me to go over 135. It doesn't bother me on anything aside from actually pressing. I can snatch, ohs, handstand walk, push ups, bench, etc. with zero pain/problems. The only thing that it affects is handstand push ups and presses. SO, I definitely didn't get near my current 1RM of 185.

+
500m row for time
-- 1:27 flat. Pretty pleased with it. Held around 1:47ish until 400m. Sprinted out the last 100m, despite shaky quads.

Recovered very fast.

Wednesday March 28, 2012

Testing

Find 1RM Power Snatch
135, 165, 185 -> PR

--Attempted 195 but got way below parallel. Since 195 was my previous snatch pr I decided to try 205 and got it, so I'm pretty excited about that. It wasn't pretty...but I got it. I need to start working on technique (on all my oly lifts).

Find 1RM back squat
225, 315, 345, 365 -> PR

--failed on 385 and called it quits. Wasn't feeling super strong at the bottom of the squat on any of my attempts. Definitely wish I had done this yesterday.

Find 1RM bench press (16" grip)
135, 225, 255 -> PR

--I didn't go over 255. It was a bit of a struggle getting it up, and it was a PR.

Tuesday March, 27, 2012

Tester!

5 rounds for time:

Row 1000m
15 pull ups
15 thrusters 75#
15 burpees

Objective was sub 35 minutes. Managed to finish at 36:31. Third set I started to fade. On the row I had a brain fart and got off at 900m. As I stood up I looked down and realized I was short, hopped back on and finished it. Wasted valuable time.

I realized I was slowly fading throughout round 3 so on Round 4 I picked the pace back up and made a fair amount of ground. I was trying to keep every round right at or under 7 minutes. Managed it on all but round 3, which ended up being around 9 minutes.

Pull ups felt ok minus arm and back fatigue.
Thrusters felt really good - Round 1 and 4 were unbroken. Round 2 I broke into 7 and 8. Round 3 and 5 I broke into 5's. I definitely feel much stronger in my legs. Shoulder felt a little better today. Last night I did some stretches and mobility work on it.

Breathing wise I felt good and controlled. I finished about 10 minutes ago and I feel great. Recovered very fast.

March 26. 2012

We ended up working for about 5 hours on laying the new section of flooring, cleaning, etc. So, I took Sunday as a rest day and saved it for today.

3 min. @ high aerobic effort
2 muscle ups
25 double unders
rest 3 min.
--First set didn't start out well. On the second muscle up my right arm shot out when I was pressing out the dip and I flipped forward and slammed into the ground. Didn't really hurt anything, but definitely had a stinger for about 3 minutes. Kinda scared me for a second. As soon as pain subsided I restarted.

5 rounds +1 muscle up - Overall felt sluggish. MU's were slow. Double unders were all fast and unbroken.

3 min.
3 pull-ups
5 burpees
rest 3 min.

--Pull ups felt good. Burpees were super slow because of my left shoulder. Still has been aggravating me since 12.3. Hurts to press anything, especially overhead.

7 rounds + 1 burpee


3 min.
5 hspu
10 walking lunges
rest 3 min.

--This was frustrating because my shoulder was really hurting on the hspu's. First set I had to stop after 2 because my shoulder was hurting so bad. After that I bit lip and did them as fast as possible, which still wasn't very fast in comparison to how I normally am able to do them. I don't often scream, yell, or grunt during anything but I was here.

6 rounds

3 min.
10 ring dips
7 40" box jumps

These felt pretty good. Ring dips don't bother my shoulder, so aside from being tired it was good. Box jumps felt much better than I anticipated. When I stacked up the plates I was not excited about it. But, like I said, they felt really good.

3 rounds + 1 ring dip

Saturday 3/24/2012

Saturday
A. Dead Lift @ 315#- 5 x 3; rest 1 min
Felt good and did all touch-n-go.

B. Squat Snatch @ 135- 3 reps EMOM; 5 min- focus on speed under the bar
Despite not having really snatched, minus the open wod (which were some ugly snatches!) I felt good on these. Started off slow and sluggish getting under the bar, but the last 2 sets were good and fast.

C1. Snatch Balance- 3 reps x 5; rest 10 sec
C2. GH Raises- 8-12 reps x 5; rest 3 min

Snatch balance with 135 - First set wasn't pretty. After that I really focused on dropping under the bar fast while staying tight and controlled. Felt great from then on.

GH raises all felt good and quick. Did 10 reps on the first 4 sets, ended up doing 15 on the last for good measure.

Catching up!

Wednesday
4 sets @ high consistent aerobic effort
60 sec Row
60 sec rest
60 sec Box Jumps, 30” step down
60 sec rest
60 sec (30 sec Double Unders/ 30 sec Burpees)
60 sec rest
60 sec (30 sec KB Snatch L, 35#/ 30 sec KB Snatch R, 35#)
60 sec rest

I lost my notes, but I am about 99% on my reps/times.

From memory, my rows averaged around 250. Felt ok, I guess. Overall, they didn't feel as good as they have.

Box jumps - 17, 16, 19, 18

Double Unders - 70, 63, 66, 80 (last set I went hard the last ten seconds and forgot I had to move onto the burpees. Lost about 5 seconds before my brain kicked back in.
Burpees - 8, 10, 9, 8
Burpees felt miserable - Slow with zero pop

KB Snatches - 13/12, 12/11, 11/10, 10/10
felt slow and lost power/speed as time went on - Definitely should have been fast
First set was on right arm every round. Left arm reps were lower because my shoulder is still bothering me. I'm still having issues getting things pressed overhead.

Overall, throughout each set I could feel myself slowing down after about 35 seconds. I kept myself moving as much as possible, but it was hard to stay consistent. Felt good for the first 30 secs.

Thursday
Open WOD 12.5
Ugh, I was not happy to see this show up again. I haven't done pull ups in close to 2 months, and my shoulder has been nagging since 12.3 and 12.4.

I actually felt good driving out of the squats on the thrusters. Felt much stronger in my legs than previously. Pressing out the thrusters was my limiting factor. Shoulders have been feeling weak lately.

Ended up getting 88 reps. I really feel like I SHOULD have done better on this. I got 3 more reps than I did last year, which my only goal for this one was improving on it. I do think I should have easily gotten into the 100s. Oh well. Just glad this things is over so I don't have to worry about trashing my body once or twice a week!

+
15 min Row @ Z1

March 20, 2012

A. Back squat @20x1 1.1x4; rest 6 min
285, 295 (mis calculated - thought I had 305 on) 325, 345
All felt good

B. Russian Step ups @2111 3x8/leg; rest 45 sec. b/t legs
Used 35# kbs
Felt pretty good. Last couple of reps got shaky, as usual. 2 instances where I lost balance and had to reset and restart the rep

C. Russian kb swings w/ 88# kb - 5x15; rest 1 min.
All unbroken and felt good - zero lower back pain

D. Toes 2 bar 4x15; rest as needed
All unbroken - felt better than previous 2 weeks.

This was supposed to be a split day with 400m runs in the pm. Got busy this morning and didn't get to start training until around 2 o'clock. I'm going to try and get the runs in tomorrow morning, then do Wednesdays session in the afternoon. Hopefully this works out!

Friday, Saturday, and Sunday!

Friday March 16, 2012
Open WOD 12.4
12 min amrap
150 Wall balls
90 double unders
30 muscle ups

I anticipated my legs being the limiting factor for me on this wod. Unfortunately, my shoulders were what slowed me down. About 30 or so wall balls in they were gone, which isn't normal for me. I attribute it to doing 12.3 twice in two days. Aside from feeling "tired", my left shoulder has had some pain in it when doing anything overhead. Mostly catching the wall balls was what bothered me the most.

My legs felt great, and didn't start to go out until about 130 wall balls in. Breathing was good and I was never out of breath. I think it took me just over 8 minutes to get through them...

Double unders were ok. I tripped up two or three times thanks to shaky shoulders and a tight back.

Muscle ups felt great and I didn't fail on any. I believe I started them with 90 seconds left. I did a set of 3, 2, 1, 1, 1. I knew I didn't have much time, so I didn't want to try and "force" sets of multiples and risk failing only to waste energy, and possibly miss a couple of reps.

All in all, I'm ok with the score. I know I should have done better on the wall balls, but it was just one of those days.

Saturday, March 17, 2012
Row
30 sec @ 50%
30 sec @ 80%
x 30


Sunday
A. Dead Lift @ 55%- 12 x 2 EMOM- speed
235 lbs - all pulls felt good and fast. I was at 3 seconds every set. Maybe could have been a split second faster, but this sciatic nerve issue in my back and calf can be nagging.

B. Pull Ups weighted @ 20X1- 5 x 5; rest 3 min
Didn't feel strong on these today. Only did 35# on every set. My upper body strength feels like it's gotten worse lately.

C1. GH Raises- 5 x 10-12; rest 1 min
C2. Abmat unanchored sit ups- 5 x 25; rest 1 min
The GH raises didn't feel so great, once again due to the nerve issue in my right leg. The sit ups felt good. Rather slow, as usual, but never slowed down.

March 14, 2012

6 Sets - all high aerobic effort

45 sec row/45 sec. recovery
[170, 175, 180, 192, 201, 210]
Felt slow starting out - tried to get faster/more efficient every set

45 sec. 30" box jump w/ step down/45 sec. recovery
[10, 13, 12, 12, 12, 13]
Box jumps felt super slow. Like molasses. Legs are pretty fatigued.

45 sec. bear crawl/45 sec. recovery
These weren't bad. Stayed moving all 45 sec. every round. Last 2 my breathing got pretty heavy. I could "feel" my breathing getting heavy. Tried to focus on deep, controlled breaths from my stomach.

45 sec. air dyne/45 sec. recovery
Felt ok on these until the last 10 sec. or so. I tried to stay around 18 to 20 cal. A few times I forgot to start the monitor, but tried to keep close pace to all rounds.

Tuesday March 13, 2012

A.M. Session (10:45 am)

A. Back Squat Cluster @20x1; 1.1.1x4; 6 min (rack 10 sec. b/t reps)
265, 285, 305, 325
[All sets felt good. Last set got heavy, but still felt pretty good. Pretty pumped because my previous 1RM was 335, from a long while back]

B. Russian Step ups - add weight @2111 - 3x8/leg on 24" box
All sets w/ 26# kbs. Last couple of reps on each set got a little sloppy, but managed to maintain balance.

C. Russian KB swings w/ 88#; rest 1 min
All sets felt good - no lower back pain this time. Last week felt a little tweaked.

D. Toes to bar - 3x15 unbroken - rest minimally
1st two sets were unbroken - 3rd my shoulders gave out from fatigue due to 12.3. Did a 4th set of 10 reps for good measure.

PM Session (1 pm)
4x400m run @ high aerobic effort; rest 200m

rest 5 min

4x400m @ high aerobic effort; rest 200m

These felt good. Hopped on the running trail next to the gym, which is perfect for running....minus the bumble bees!

March 11, 2012 - catch up day

Decided to play catch up on some missed workouts.

3 min @ high consistent aerobic effort
1 Muscle Up
10 Walking Lunges
(5 rounds plus 1 muscle up)


3 min recovery
3 min @ high consistent aerobic effort
5 HSPU
15 Box Jumps, 20” *subbed SDHP w/ 65#
(5 rounds plus 5 hspu and 10 SDHP)


3 min @ high…
5 Pull Ups
5 Burpees
(5 rounds plus 5 pull ups)

3 min @ high…
5 Toes to Bar
10 Wall ball, 20#
(3 rounds plus 5 toes to bar)
This round wasn't very good. My shoulders were fatigued from doing 12.3 back to back days.

Also did Saturday's that I missed
A. Dead Lift- build to 85% 1RM quickly (drop from the top)
3 at 155 to warm up, 1 at 225, 1 at 315, and finished with 1 at 365 (rounded up)

B. Hang Squat Snatch.Snatch Balance- 1.1 x 4; 2 min (start hang snatch from a dead pause at mid thigh, focus on speed under the bar)
Did this set with 115. Felt ok getting under the bar, but shoulders were wobbly still.

Frustration/training

I have had a hard time getting my training in this week. With the gym being busy, it's next to impossible to find personal time for anything. I've come to realize that I have to get in my workouts when I have time, which has proven bad for the Open.

12.2 I ended up doing twice last week. I didn't have any way to get my score validated, so I had to video the wod. Someone forgot to plug in the a/c adapter so the camera died. I got 62 reps, which I wasn't happy with.

The second attempt I got 64, which I still wasn't happy with, but I'll always accept improvement. Unfortunately, it was going to take 6 hours for the video to upload and with it being almost 4 pm on Sunday, I had no chance to get it in. So, no score submited for.

12.3 I did twice as well. First attempt was Friday at 3 o'clock. I got 7 rounds plus 15 reps. The box jumps and t2b were dreadful. I managed to get the presses almost unbroken on every set.

The second attempt was today, Saturday, at noon. I ended up with 8 rounds and 2 reps. It was the absolute opposite with the movements today. My shoulders were tired from Friday, so I struggled with the presses. The box jumps and t2b were pretty smooth and felt much better.

With it all said and done, I'll be ok with my scores in the open. I haven't been able to devote any time to training for it, and I've still done somewhat ok. I'll always think I could have done better, but I won't be as disappointed as I was last year.

It's been far more challenging doing it in a completely different environment, and feeling alone while attempting these Open workouts. I miss doing it with everyone at 2717 and having a coach to get advice from. I guess it's part of the transition.

I miss our family over there and think about em everyday. Without them I don't think God would have presented this opportunity to me and I wouldn't be where I'm supposed to be. We've gotten a lot of great people in our gym and I am truly blessed to have them, but I'll always have a special place for everybody over there.

Wed. March 7, 2012

6 sets @ high consistent aerobic effort

30 sec. wall ball, 20# - 12, 12, 14, 15, 14, 16
30 sec walk

30 sec wall ball, 20# - 70, 55, 71, 66, 70, 63
30 sec walk

30 sec. row - 120, 122, 130, 126, 128, 138
30 sec walk

30 sec box jumps at 30" w/ step down - 9, 9, 11, 10, 13, 14
2 min recovery walk

My main goal was to not drop below my first set. I definitely was a lil sore, tight, and tired starting the workout. As I went along I felt better and better.

Wall balls should have all been around 15. First sets I stopped short to check the clock because it was behind me.

Double unders I tripped up on with sets 2 and 6 several times. Should have been 65-70 every round.

Box jumps started off slow because my hips were a lil tight and I didn't stretch enough before starting. Also, I have had an issue with my hip/calf. Once I got going it went away and felt alright.

Rowing felt pretty good. Focused on long, efficient pulls.

Tue., March 5, 2012

Day 1 of Mike's programming. Looking forward to a good, structured program to follow.

AM
A. Back squat cluster @20X1; 1.1.1.1.1 x 3; 6 min (rack 10 sec. b/t reps)
245, 265, 285 - all reps felt great, especially considering I haven't back squatted in forever

B. Russian step ups - no weight @2111 - 3x8/leg on 24" box

C. Russian KB swings - 5x10 - did w/ 88# KB - nice and smooth

D. Toes to bar - 3x15 - These didn't feel so great. Had to break at 10 on every set. Shoulders gave out, mostly due to 12.2 taxing my shoulders


PM
3 x 400m @ high consistent aerobic effort; walk 200m
rest 5 min
3 x 400m @ high consistent aerobic effort: walk 200m


Runs weren't terrible, but they weren't great either. Hamstrings were tight and fatigued from AM portion of the workout.