28-Nov
Row 500m @1:54 pace
rest 2 min
x12
(rest 5 min bw sets 6/7)
Better than 2 weeks ago:
1:54
1:54
1:54
1:53
1:53
1:53
Rest 5 min
1:53 - http://youtu.be/QzbD468nO1E
1:54
1:54
1:54
1:57 - hit a wall on last 200m here
1:56 - tried to push to get back to 1:54 but couldn't get there. Maintained a 1:54 until about 250m left.
The 400m runs felt so much easier than these. I felt like I wasn't close to hitting the wall like I did today. I guess I'm just more comfortable running.
Legs are tired now..ready to rest tomorrow and get back at it Friday.
Wednesday, November 28, 2012
Tuesday, November 27, 2012
11/27
27-Nov
AM
A1. Strict press 5, 5, 5, 3, 3, 3; rest 90 seconds
A2. Weighted supinated chin up clusters 1.1.1.1.1x6; rest 15
seconds/rest 90 seconds
B1. Push jerk; 2, 2, 2; rest 2 min
B2. Bent over Single arm DB rows @31x3, 4-6x3/arm; rest 2 min
A1. 85, 90, 90, 95, 100, 105(PR)
A2. 17.5, 20, 22.5, 25, 27.5, 30 - I apparently can't count and miscounted the 1's. I did 6 instead of 5. My bad.
B1. 135, 145, 155
135 - http://youtu.be/Obntyqbi_Kg
145 - http://youtu.be/7v2GuhE_epg
155- http://youtu.be/xrFbqJHRV8U
B2. 45# x5/arm all sets.
- Felt great this morning. Went to bed at 9:30 probably was asleep within 15-20 min. Got out of bed at 5:30 and was at the gym by 6. Didn't have any energy problems this morning, didn't feel tired or sore at all. It was awesome! Past 2 Tuesday mornings I've felt a bit tired and took me a while to get going. Got about 7.5hrs of sleep vs 7hrs. Guess 30 min makes a difference.
PM
On the minute for 16 min:
Odd- 3 muscle ups
Even- 3 hspu
http://youtu.be/6WTwE2R2l08 - first 8 min
- Everything UB! Surprised myself. Had to fight for the last MU on the last 2 sets of 3. HSPU all felt good. Tried to work on MU technique.
+
For time:
50 CTB chin ups
50 burpees
8:00
http://youtu.be/297v0mVzAuo
-Felt great today! Haven't had this much energy on a Tuesday double yet. Worn out now but felt great during both workouts.
AM
A1. Strict press 5, 5, 5, 3, 3, 3; rest 90 seconds
A2. Weighted supinated chin up clusters 1.1.1.1.1x6; rest 15
seconds/rest 90 seconds
B1. Push jerk; 2, 2, 2; rest 2 min
B2. Bent over Single arm DB rows @31x3, 4-6x3/arm; rest 2 min
A1. 85, 90, 90, 95, 100, 105(PR)
A2. 17.5, 20, 22.5, 25, 27.5, 30 - I apparently can't count and miscounted the 1's. I did 6 instead of 5. My bad.
B1. 135, 145, 155
135 - http://youtu.be/Obntyqbi_Kg
145 - http://youtu.be/7v2GuhE_epg
155- http://youtu.be/xrFbqJHRV8U
B2. 45# x5/arm all sets.
- Felt great this morning. Went to bed at 9:30 probably was asleep within 15-20 min. Got out of bed at 5:30 and was at the gym by 6. Didn't have any energy problems this morning, didn't feel tired or sore at all. It was awesome! Past 2 Tuesday mornings I've felt a bit tired and took me a while to get going. Got about 7.5hrs of sleep vs 7hrs. Guess 30 min makes a difference.
PM
On the minute for 16 min:
Odd- 3 muscle ups
Even- 3 hspu
http://youtu.be/6WTwE2R2l08 - first 8 min
- Everything UB! Surprised myself. Had to fight for the last MU on the last 2 sets of 3. HSPU all felt good. Tried to work on MU technique.
+
For time:
50 CTB chin ups
50 burpees
8:00
http://youtu.be/297v0mVzAuo
-Felt great today! Haven't had this much energy on a Tuesday double yet. Worn out now but felt great during both workouts.
Monday, November 26, 2012
11/26
A. Back squat @31x1, 4, 2, 4, 2, 4, 2; rest 2 min
B. Power clean from blocks (below knee) to partial squat catch; 2 reps
on the minute for 15 min @60-75% 1rm
C. Power snatch x1/Squat snatch x1/OHS x3; rest 90 seconds x4
+
For time:
30 thrusters 65#
500m row
A. 170x4, 175x2, 175x4, 180x2, 175x4, 185x2 - felt like I wouldn't be able to keep tempo if I would of tried 180 x4 on the last set of 4.
B. 115# - felt decent. Mike Bledsoe, one of the owners/weightlifting coaches at our gym said I was still hitching bad so on my last 5 minutes he wanted me to try to go from the hang below the knee w/o blocks to see if I would stop hitching, he said it got a little better. Thoughts?
- Beginning: http://youtu.be/BPfZpGtV8DE
- End: http://www.youtube.com/watch?v=1LDuXDxL_x4&feature=share&list=UL1LDuXDxL_x4
C. 95, 100, 105, 110
1- http://www.youtube.com/watch?v=iVYcb79hvGk&feature=share&list=ULiVYcb79hvGk
2- http://www.youtube.com/watch?v=dje_5LqtkQI&feature=share&list=ULdje_5LqtkQI
3- http://www.youtube.com/watch?v=yi4Ye9fSy4I&feature=share&list=ULyi4Ye9fSy4I
4- http://www.youtube.com/watch?v=8bKok6kc3G0&feature=share&list=UL8bKok6kc3G0
For time:
30 thrusters 65# - All UB
500m row
2:52
- wanted sub 3, but after doing it, I def want sub 2:50. Underestimated myself and paced the row a little too much at the beginning. I gradually sped up the whole 500m and went all out last 100m. Next time I will strap both feet in then start pulling instead of trying to start pulling with one hand while strapping 1 foot in at a time. Mike's loading my video, my camera stopped halfway through, thankfully he decided to video it too. Fun one.
B. Power clean from blocks (below knee) to partial squat catch; 2 reps
on the minute for 15 min @60-75% 1rm
C. Power snatch x1/Squat snatch x1/OHS x3; rest 90 seconds x4
+
For time:
30 thrusters 65#
500m row
A. 170x4, 175x2, 175x4, 180x2, 175x4, 185x2 - felt like I wouldn't be able to keep tempo if I would of tried 180 x4 on the last set of 4.
B. 115# - felt decent. Mike Bledsoe, one of the owners/weightlifting coaches at our gym said I was still hitching bad so on my last 5 minutes he wanted me to try to go from the hang below the knee w/o blocks to see if I would stop hitching, he said it got a little better. Thoughts?
- Beginning: http://youtu.be/BPfZpGtV8DE
- End: http://www.youtube.com/watch?v=1LDuXDxL_x4&feature=share&list=UL1LDuXDxL_x4
C. 95, 100, 105, 110
1- http://www.youtube.com/watch?v=iVYcb79hvGk&feature=share&list=ULiVYcb79hvGk
2- http://www.youtube.com/watch?v=dje_5LqtkQI&feature=share&list=ULdje_5LqtkQI
3- http://www.youtube.com/watch?v=yi4Ye9fSy4I&feature=share&list=ULyi4Ye9fSy4I
4- http://www.youtube.com/watch?v=8bKok6kc3G0&feature=share&list=UL8bKok6kc3G0
For time:
30 thrusters 65# - All UB
500m row
2:52
- wanted sub 3, but after doing it, I def want sub 2:50. Underestimated myself and paced the row a little too much at the beginning. I gradually sped up the whole 500m and went all out last 100m. Next time I will strap both feet in then start pulling instead of trying to start pulling with one hand while strapping 1 foot in at a time. Mike's loading my video, my camera stopped halfway through, thankfully he decided to video it too. Fun one.
Saturday, November 24, 2012
11/24
AM
A. Close grip bench press 9, 6, 9, 6, 3; rest 2 min
B. Weighted dip 5, 3, 5, 3, 5; rest 2 min
C. Supinated strict chin ups; amrap sets of 3 unbroken in 5 min
D. Seated hammer curls 10-12x5; rest 90 seconds
PM
5 rounds for time:
10 burpees
10 knees to elbow
20 double unders
A. 85, 100, 100, 110, 115
B. 15, 20, 17.5, 25
C. 9 sets
D. 20# - Michael laughed at me the whole time on these...but after I finished my biceps were on fire, even my forearms. I felt like I had just done 50 pullups.
5 rounds for time:
10 burpees - UB
10 knees to elbow - UB/UB/6-4/5-5/5-3-2
20 double unders - UB last rd tripped on 7 tried going fast.
6:42
http://youtu.be/wlLyXT53xXE
Overall felt good on this, had to break up the knees to elbows but tried keeping breaks as short and fast as possible. Ready to get back to my gym in Memphis and get back into my daily routine.
A. Close grip bench press 9, 6, 9, 6, 3; rest 2 min
B. Weighted dip 5, 3, 5, 3, 5; rest 2 min
C. Supinated strict chin ups; amrap sets of 3 unbroken in 5 min
D. Seated hammer curls 10-12x5; rest 90 seconds
PM
5 rounds for time:
10 burpees
10 knees to elbow
20 double unders
A. 85, 100, 100, 110, 115
B. 15, 20, 17.5, 25
C. 9 sets
D. 20# - Michael laughed at me the whole time on these...but after I finished my biceps were on fire, even my forearms. I felt like I had just done 50 pullups.
5 rounds for time:
10 burpees - UB
10 knees to elbow - UB/UB/6-4/5-5/5-3-2
20 double unders - UB last rd tripped on 7 tried going fast.
6:42
http://youtu.be/wlLyXT53xXE
Overall felt good on this, had to break up the knees to elbows but tried keeping breaks as short and fast as possible. Ready to get back to my gym in Memphis and get back into my daily routine.
Friday, November 23, 2012
11/23
A. Speed back squat. 3 reps rest 45sec x16; 60% 1rm
B. power clean 2 emom; 10min. 83%1rm
C. 5 sets 30 unbroken wall balls
A. 140# Felt good! Hips a little stiff
B. 150# ugly, frustrating clean day. Didn't have any pop with these. Felt better last week, couldn't figure out how to get back on my heels.
C. 8:08 - way Better than last week, over 1min improvement. Rested right at about a minute between each set except the 1st, only rest 35-40s.
B. power clean 2 emom; 10min. 83%1rm
C. 5 sets 30 unbroken wall balls
A. 140# Felt good! Hips a little stiff
B. 150# ugly, frustrating clean day. Didn't have any pop with these. Felt better last week, couldn't figure out how to get back on my heels.
C. 8:08 - way Better than last week, over 1min improvement. Rested right at about a minute between each set except the 1st, only rest 35-40s.
Thursday, November 22, 2012
11/22 training
Run 400m @1:30-1:35 pace
X12; rest 2 min, rest 5min between 6-7
1:35
1:30
1:30
1:31
1:31
1:32
1:30
1:30
1:31
1:31
1:31
1:28
These felt great! Legs felt awesome, so did breathing! Shoulders still a little sore. Will be good to go tomorrow I'm sure. These felt way better than the rows!
Had an awesome thanksgiving lunch!
X12; rest 2 min, rest 5min between 6-7
1:35
1:30
1:30
1:31
1:31
1:32
1:30
1:30
1:31
1:31
1:31
1:28
These felt great! Legs felt awesome, so did breathing! Shoulders still a little sore. Will be good to go tomorrow I'm sure. These felt way better than the rows!
Had an awesome thanksgiving lunch!
Tuesday, November 20, 2012
11/20 - Training
AM
A1. Push press 6, 6, 6, 4, 4, 4; rest 90 seconds
A2. Weighted supinated chin up clusters 1.1.1.1x6; rest 15
seconds/rest 90 seconds
B1. Split jerk; 3, 2, 1; rest 2 min
B2. Bent over barbell rows @31x3, 3-4x3; rest 2 min
- Shoulders weren't sore this morning just tired and kinda stiff. Took me a while to get them warmed up.
A1. 95, 105, 115, 125, 130, 130
A2. 15, 17.5, 20, 22.5, 25, 30
B1. 140, 150, 165
B2. 95, 100, 100 all x4
Videos:
A1.
115# x6 - http://youtu.be/gAtYwzaaPWY
125# x4 - http://youtu.be/lsyf_HsB3Rw
130# x4 - http://youtu.be/tYT9AE135Dg
130# x4 - http://youtu.be/tzcz32pnv6Y
B1.
140# x3 - http://youtu.be/NADKtDUppoc
150# x2 - http://youtu.be/Icg_-TmJLEI
165# x1 - http://youtu.be/uiFB0OxY_ZY - ugly
PM
On the minute for 14 min:
Odd- 2 muscle ups
Even- 1 muscle up
Missed one MU on an odd minute, tried to do the doubles UB after minute 6 had to do the 2's as singles, completed all with in the minutes though. Hands are super tender from yesterday. Hurt to grab the rings. Shoulders were tired. Didnt have much pop on these.
- First few minutes - http://youtu.be/Z7bGmrbISRM
+
12 min amrap:
5 CTB chin ups
4 Burpees
3 hspu
2 toes to bar
1 box jump 30" (step down)
6rds + 5 CTB + 4 Burpees...just worn out by the time I got to this. I think the OC workout last night plus all the UB work today just wore me out. Shoulders and arms are smoked. Ready to rest them a little tomorrow and Thursday.
A1. Push press 6, 6, 6, 4, 4, 4; rest 90 seconds
A2. Weighted supinated chin up clusters 1.1.1.1x6; rest 15
seconds/rest 90 seconds
B1. Split jerk; 3, 2, 1; rest 2 min
B2. Bent over barbell rows @31x3, 3-4x3; rest 2 min
- Shoulders weren't sore this morning just tired and kinda stiff. Took me a while to get them warmed up.
A1. 95, 105, 115, 125, 130, 130
A2. 15, 17.5, 20, 22.5, 25, 30
B1. 140, 150, 165
B2. 95, 100, 100 all x4
Videos:
A1.
115# x6 - http://youtu.be/gAtYwzaaPWY
125# x4 - http://youtu.be/lsyf_HsB3Rw
130# x4 - http://youtu.be/tYT9AE135Dg
130# x4 - http://youtu.be/tzcz32pnv6Y
B1.
140# x3 - http://youtu.be/NADKtDUppoc
150# x2 - http://youtu.be/Icg_-TmJLEI
165# x1 - http://youtu.be/uiFB0OxY_ZY - ugly
PM
On the minute for 14 min:
Odd- 2 muscle ups
Even- 1 muscle up
Missed one MU on an odd minute, tried to do the doubles UB after minute 6 had to do the 2's as singles, completed all with in the minutes though. Hands are super tender from yesterday. Hurt to grab the rings. Shoulders were tired. Didnt have much pop on these.
- First few minutes - http://youtu.be/Z7bGmrbISRM
+
12 min amrap:
5 CTB chin ups
4 Burpees
3 hspu
2 toes to bar
1 box jump 30" (step down)
6rds + 5 CTB + 4 Burpees...just worn out by the time I got to this. I think the OC workout last night plus all the UB work today just wore me out. Shoulders and arms are smoked. Ready to rest them a little tomorrow and Thursday.
Monday, November 19, 2012
11/19 Training + OC WOD 3
A. Back squat @31x1, 6, 4, 2, 6, 4, 2; rest 2 min
B. Power clean from blocks (above knee) to partial squat catch; 2 reps
on the minute for 14 min @60-75% 1rm
C. Deadlift; 1 reps on the 30 seconds for 10 min @225 (reset before each pull)
+
OC throwdown workout #3
A. 165, 170, 175, 170, 175, 180 - sets of 6 and 4 gave me jello legs, 2's weren't bad
Videos of 2nd set of 6,4,2
6 @170 http://youtu.be/4Owdzcvw7-c
4 @175 http://www.youtube.com/watch?v=89X8vKDdfco&feature=share&list=UL89X8vKDdfco
2 @180 http://www.youtube.com/watch?v=fv3Dquq2_1A&feature=share&list=ULfv3Dquq2_1A
- tried making sure I paused 1 sec at the bottom, last week I forgot about that.
B. 125#
First half - http://www.youtube.com/watch?v=pN4eloNSMmY&feature=share&list=ULpN4eloNSMmY
Last 2 min - http://www.youtube.com/watch?v=9rsFAy2zdZQ&feature=share&list=UL9rsFAy2zdZQ
C. Deadlifts - felt good. Really focused on trying to keep my back tight the whole time.
First few min - http://youtu.be/aYuHybzutAk
OC Throwdown workout #3
20 Min Amrap:
3MU
6 OHS @95#
9 Toes to Bar
7rds + 3MU + 4OHS = 133reps
- pleased with this. really learned how to be aggressive with my MU on these towards the end. Haven't pushed that hard in a MU workout before I don't think. I'm usually super conservative and rest too much. Missed one mu on rd 7.
- broke all MU into singles, all OHS into 3's and all T2B into 3's. Did one rd at the end of OHS UB and one rd at the end of t2b in 5-4..but very glad I broke all these up from the beginning.
- Uploading video now but will take a while since its 20min. Will post it tomorrow.
http://youtu.be/uZaZ3QE54iI
Just got home and ate a big dinner, ready to go to bed so I can attack the double tomorrow!
B. Power clean from blocks (above knee) to partial squat catch; 2 reps
on the minute for 14 min @60-75% 1rm
C. Deadlift; 1 reps on the 30 seconds for 10 min @225 (reset before each pull)
+
OC throwdown workout #3
A. 165, 170, 175, 170, 175, 180 - sets of 6 and 4 gave me jello legs, 2's weren't bad
Videos of 2nd set of 6,4,2
6 @170 http://youtu.be/4Owdzcvw7-c
4 @175 http://www.youtube.com/watch?v=89X8vKDdfco&feature=share&list=UL89X8vKDdfco
2 @180 http://www.youtube.com/watch?v=fv3Dquq2_1A&feature=share&list=ULfv3Dquq2_1A
- tried making sure I paused 1 sec at the bottom, last week I forgot about that.
B. 125#
First half - http://www.youtube.com/watch?v=pN4eloNSMmY&feature=share&list=ULpN4eloNSMmY
Last 2 min - http://www.youtube.com/watch?v=9rsFAy2zdZQ&feature=share&list=UL9rsFAy2zdZQ
C. Deadlifts - felt good. Really focused on trying to keep my back tight the whole time.
First few min - http://youtu.be/aYuHybzutAk
OC Throwdown workout #3
20 Min Amrap:
3MU
6 OHS @95#
9 Toes to Bar
7rds + 3MU + 4OHS = 133reps
- pleased with this. really learned how to be aggressive with my MU on these towards the end. Haven't pushed that hard in a MU workout before I don't think. I'm usually super conservative and rest too much. Missed one mu on rd 7.
- broke all MU into singles, all OHS into 3's and all T2B into 3's. Did one rd at the end of OHS UB and one rd at the end of t2b in 5-4..but very glad I broke all these up from the beginning.
- Uploading video now but will take a while since its 20min. Will post it tomorrow.
http://youtu.be/uZaZ3QE54iI
Just got home and ate a big dinner, ready to go to bed so I can attack the double tomorrow!
Saturday, November 17, 2012
11/17 Training
AM
A. Close grip bench press 12, 9, 6, 3; rest 2 min
B. Weighted dip 6, 4, 6, 4; rest 2 min
C. Bar muscle ups 5 for time x4; rest 2 min
D. Burpees 10 AFAP x4; rest 2 min
A. 75#, 85, 90, 95
B. 10#, 15#, 15, 20
2nd set of 6 @15# - http://youtu.be/ei0LLD5YqK4
2nd set of 4 @20# - http://youtu.be/YVoI-6koSFE
C. 1:26, 1:29, 1:16, 1:09
Set 1: http://youtu.be/LAcH4VfqsO4
Set 2: http://www.youtube.com/watch?v=nJII9B3aG00&feature=share&list=ULnJII9B3aG00
Set 3: http://www.youtube.com/watch?v=5FxSxwJpfhQ&feature=share&list=UL5FxSxwJpfhQ
Set 4: http://www.youtube.com/watch?v=DULQ8lr73-I&feature=share&list=ULDULQ8lr73-I
D. :20, :19, :18, :18 - finally started to figure out how to sprawl more on the last 2 sets
1- http://www.youtube.com/watch?v=E8G0svdv-yY&feature=share&list=ULE8G0svdv-yY
2- http://www.youtube.com/watch?v=2nsj2rjxB8s&feature=share&list=UL2nsj2rjxB8s
3- http://www.youtube.com/watch?v=x4lfSuBz8Gc&feature=share&list=ULx4lfSuBz8Gc
4- http://www.youtube.com/watch?v=P2Eiwe-IUBI&feature=share&list=ULP2Eiwe-IUBI
PM
10 rounds for time:
7 toes to bar
7 ring dips
Airdyne 14 calories
20:24
Overall felt pretty good. All T2B UB- These felt great, not close to failure on any.
Ring Dips- broke from the beginning. Tried to keep rest short.
Rds:
1 - 4:3
2 - 4:3
3 - 4:3
4 - 3:2:2
5 - 3:2:2
6 - 3:2:2:
7 - 3:2:1:1
8 - 2:2:1:1:1
9 - 2:2:1:1:1
10- 1:1:1:1:1:1:1
Airdyne - paced it a little for rds 1-5 then started going harder and harder each rd. Went all out last rd.
A. Close grip bench press 12, 9, 6, 3; rest 2 min
B. Weighted dip 6, 4, 6, 4; rest 2 min
C. Bar muscle ups 5 for time x4; rest 2 min
D. Burpees 10 AFAP x4; rest 2 min
A. 75#, 85, 90, 95
B. 10#, 15#, 15, 20
2nd set of 6 @15# - http://youtu.be/ei0LLD5YqK4
2nd set of 4 @20# - http://youtu.be/YVoI-6koSFE
C. 1:26, 1:29, 1:16, 1:09
Set 1: http://youtu.be/LAcH4VfqsO4
Set 2: http://www.youtube.com/watch?v=nJII9B3aG00&feature=share&list=ULnJII9B3aG00
Set 3: http://www.youtube.com/watch?v=5FxSxwJpfhQ&feature=share&list=UL5FxSxwJpfhQ
Set 4: http://www.youtube.com/watch?v=DULQ8lr73-I&feature=share&list=ULDULQ8lr73-I
D. :20, :19, :18, :18 - finally started to figure out how to sprawl more on the last 2 sets
1- http://www.youtube.com/watch?v=E8G0svdv-yY&feature=share&list=ULE8G0svdv-yY
2- http://www.youtube.com/watch?v=2nsj2rjxB8s&feature=share&list=UL2nsj2rjxB8s
3- http://www.youtube.com/watch?v=x4lfSuBz8Gc&feature=share&list=ULx4lfSuBz8Gc
4- http://www.youtube.com/watch?v=P2Eiwe-IUBI&feature=share&list=ULP2Eiwe-IUBI
PM
10 rounds for time:
7 toes to bar
7 ring dips
Airdyne 14 calories
20:24
Overall felt pretty good. All T2B UB- These felt great, not close to failure on any.
Ring Dips- broke from the beginning. Tried to keep rest short.
Rds:
1 - 4:3
2 - 4:3
3 - 4:3
4 - 3:2:2
5 - 3:2:2
6 - 3:2:2:
7 - 3:2:1:1
8 - 2:2:1:1:1
9 - 2:2:1:1:1
10- 1:1:1:1:1:1:1
Airdyne - paced it a little for rds 1-5 then started going harder and harder each rd. Went all out last rd.
Friday, November 16, 2012
11/16 Training
A. Speed back squat 3 reps x16 sets (rest 45 seconds bw sets) @60% 1rm
B. Power clean; 2 reps on the minute for 10 min @83% 1rm
C. 5 sets of 30 unbroken wall balls for time
A. 140# - all felt easy!
Sets 1-3: http://www.youtube.com/watch?v=TqT5mAfN0W0&feature=share&list=ULTqT5mAfN0W0
Sets 14-16: http://www.youtube.com/watch?v=8xtmQiHbyKQ&feature=share&list=UL8xtmQiHbyKQ
B. 150# - felt good actually! Better than usual at least. Didn't feel like I was close to failing any reps!
http://youtu.be/o9CvcG7ZdEI
C. 9:30 - each set of 30 wall balls took about 53-55sec rest between sets were as follows:
1st&2nd set :45 approx.
2nd &3rd set 1:00
3rd&4th set 1:30 - jumping with the ball on last 2
4&5th set 1:45 - jumping with the ball on last 8
- this was way more painful for me than actually doing Karen, shoulders were really on fire after rd 3.
Felt great going into today's session!
B. Power clean; 2 reps on the minute for 10 min @83% 1rm
C. 5 sets of 30 unbroken wall balls for time
A. 140# - all felt easy!
Sets 1-3: http://www.youtube.com/watch?v=TqT5mAfN0W0&feature=share&list=ULTqT5mAfN0W0
Sets 14-16: http://www.youtube.com/watch?v=8xtmQiHbyKQ&feature=share&list=UL8xtmQiHbyKQ
B. 150# - felt good actually! Better than usual at least. Didn't feel like I was close to failing any reps!
http://youtu.be/o9CvcG7ZdEI
C. 9:30 - each set of 30 wall balls took about 53-55sec rest between sets were as follows:
1st&2nd set :45 approx.
2nd &3rd set 1:00
3rd&4th set 1:30 - jumping with the ball on last 2
4&5th set 1:45 - jumping with the ball on last 8
- this was way more painful for me than actually doing Karen, shoulders were really on fire after rd 3.
Felt great going into today's session!
Thursday, November 15, 2012
11/14 Training
14-Nov
Row 500m @1:50 pace
rest 2 min
x10
1:51.0
1:51.0
1:50.9
1:52.1
1:59.3
1:57.7
1:56.7
1:56.6
1:56.4
1:53.6
Needless to say I couldn't keep the 1:50 pace. This was really hard for me, physically and mentally. I was gassed after 4 and had nothing on #5. Pushed with all I had on the last 5. Legs were shot. It's like they were numb for the last 2. I was pretty sore going into this and didn't have much pop or power. I knew 1:50 was going to be tough I was just hoping I wouldn't fall off as bad as I did. Want to get better at this. Will do better in 2 weeks at this.
Row #1 http://youtu.be/LGDTGbg_nco
Row #10 http://youtu.be/WydxOZmEVdY
Row 500m @1:50 pace
rest 2 min
x10
1:51.0
1:51.0
1:50.9
1:52.1
1:59.3
1:57.7
1:56.7
1:56.6
1:56.4
1:53.6
Needless to say I couldn't keep the 1:50 pace. This was really hard for me, physically and mentally. I was gassed after 4 and had nothing on #5. Pushed with all I had on the last 5. Legs were shot. It's like they were numb for the last 2. I was pretty sore going into this and didn't have much pop or power. I knew 1:50 was going to be tough I was just hoping I wouldn't fall off as bad as I did. Want to get better at this. Will do better in 2 weeks at this.
Row #1 http://youtu.be/LGDTGbg_nco
Row #10 http://youtu.be/WydxOZmEVdY
Tuesday, November 13, 2012
11/13 - Training
13-Nov
AM
(warm up with some hspu strict in every tuesday AM session this cycle)
A1. Seated behind the neck press @31x3, 6-8x3; rest 90 seconds
A2. Weighted supinated chin up clusters 2.2.2x3; rest 15 seconds/rest 90 seconds
B1. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x5 complexes
B2. Bent over barbell rows @31x3, 4-6x5; rest 2 min
PM
On the minute for 12 min:
Odd- 2 muscle ups
Even- 1 muscle up
+
10 rounds for time:
5 unbroken CTB chin ups
7 unbroken ring dips\
AM - 6:00-7:15 am
Warm-up: mixed in 4 sets of 2 strict hspu
A1.
65# x8, http://www.youtube.com/watch?v=g_gzRBhksLI&feature=share&list=ULg_gzRBhksLI
75# x7, http://www.youtube.com/watch?v=BWdzZemaW5A&feature=share&list=ULBWdzZemaW5A
80# x6 http://youtu.be/3TRD7tQ09Qw
- never have done these, they were challenging last few reps!
A2.
10# http://www.youtube.com/watch?v=Vh0nhRhYb7g&feature=share&list=ULVh0nhRhYb7g
12.5# http://www.youtube.com/watch?v=Ag6Gx1chC7E&feature=share&list=ULAg6Gx1chC7E
15# http://www.youtube.com/watch?v=ca8864AXc1g&feature=share&list=ULca8864AXc1g
B1. (had trouble gauging weight at first)
105# http://youtu.be/VrY-TL-LIB8
110 http://youtu.be/UP9dPyeyW7U
105 http://youtu.be/zqWg6SV7gvI
105 http://youtu.be/H6AcdFF8CQY
110# http://youtu.be/gOWMotdd7-E
- these had my shoulders on fire the whole time.
B2. 95# - haven't done these with a barbell before. I think I did them correctly.
On the minute for 12 min:
Odd- 2 muscle ups
Even- 1 muscle up
http://www.youtube.com/watch?v=k1EJv0Gix_w&feature=share&list=ULk1EJv0Gix_w
- These felt great today!
10 rounds for time:
5 unbroken CTB chin ups
7 unbroken ring dips
22:00 min - first 5 rds done in about 7 min..hit a wall on dips really strugggled on the 7th dip these last 5 rds. missed 7th dip on rd 9 & 10.
- Had trouble getting video to load, still trying. CTB felt great, and first 4 dips always felt great then the last 3 got tough.
AM
(warm up with some hspu strict in every tuesday AM session this cycle)
A1. Seated behind the neck press @31x3, 6-8x3; rest 90 seconds
A2. Weighted supinated chin up clusters 2.2.2x3; rest 15 seconds/rest 90 seconds
B1. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x5 complexes
B2. Bent over barbell rows @31x3, 4-6x5; rest 2 min
PM
On the minute for 12 min:
Odd- 2 muscle ups
Even- 1 muscle up
+
10 rounds for time:
5 unbroken CTB chin ups
7 unbroken ring dips\
AM - 6:00-7:15 am
Warm-up: mixed in 4 sets of 2 strict hspu
A1.
65# x8, http://www.youtube.com/watch?v=g_gzRBhksLI&feature=share&list=ULg_gzRBhksLI
75# x7, http://www.youtube.com/watch?v=BWdzZemaW5A&feature=share&list=ULBWdzZemaW5A
80# x6 http://youtu.be/3TRD7tQ09Qw
- never have done these, they were challenging last few reps!
A2.
10# http://www.youtube.com/watch?v=Vh0nhRhYb7g&feature=share&list=ULVh0nhRhYb7g
12.5# http://www.youtube.com/watch?v=Ag6Gx1chC7E&feature=share&list=ULAg6Gx1chC7E
15# http://www.youtube.com/watch?v=ca8864AXc1g&feature=share&list=ULca8864AXc1g
B1. (had trouble gauging weight at first)
105# http://youtu.be/VrY-TL-LIB8
110 http://youtu.be/UP9dPyeyW7U
105 http://youtu.be/zqWg6SV7gvI
105 http://youtu.be/H6AcdFF8CQY
110# http://youtu.be/gOWMotdd7-E
- these had my shoulders on fire the whole time.
B2. 95# - haven't done these with a barbell before. I think I did them correctly.
On the minute for 12 min:
Odd- 2 muscle ups
Even- 1 muscle up
http://www.youtube.com/watch?v=k1EJv0Gix_w&feature=share&list=ULk1EJv0Gix_w
- These felt great today!
10 rounds for time:
5 unbroken CTB chin ups
7 unbroken ring dips
22:00 min - first 5 rds done in about 7 min..hit a wall on dips really strugggled on the 7th dip these last 5 rds. missed 7th dip on rd 9 & 10.
- Had trouble getting video to load, still trying. CTB felt great, and first 4 dips always felt great then the last 3 got tough.
11/12 Training + OC Workout #2
12-Nov
A. Back squat @31x1, 8, 6, 4, 8, 6, 4; rest 2 min
B. Power clean from high blocks to partial squat catch; 2 reps on the
minute for 12 min @60-75% 1rm
C. TnG power snatch; 5, 5, 5; rest 3 min
+
OC Throwdown workout #2
A. 155#, 165#, 170# 160# 170# 175# - Felt good, jello legs when finished
155# http://youtu.be/-G1CQ1Nzow0
165#http://www.youtube.com/watch?v=pHnKj_NDQtI&feature=share&list=ULpHnKj_NDQtI
170# http://www.youtube.com/watch?v=JeuayvKqM6k&feature=share&list=ULJeuayvKqM6k
160# http://www.youtube.com/watch?v=-gwle3Rfilk&feature=share&list=UL-gwle3Rfilk
170# http://www.youtube.com/watch?v=JeuayvKqM6k&feature=share&list=ULJeuayvKqM6k
175# - accidently deleted before loading
B. 120# - felt wayy better than last Friday. (Camera didn't work, didn't realize it till I finished so got Mike's and filmed a few more after I finished)
http://youtu.be/LjFxjBi2e1g
C. 95#, 100#, 105# - felt great considering I haven't snatch in a while! Somehow I think the technique I've been thinking about while cleaning transitioned to these. Been thinking about jumping and opening up.
95# http://youtu.be/LjFxjBi2e1g
100# http://youtu.be/K3J1b8Jhxzk
105# http://youtu.be/ZXDlrYNgad8
OC Throwdown Workout # 2: 30cleans + 7 burpees (I think it took me 4:30 is for cleans)
http://youtu.be/rd8KhMwUJao
- not too happy with this. I wanted 45 reps. Felt good until 15 reps in, missed the 16th clean and just felt like I was hanging on after that, felt like I was generating no power coming out of the squat, looks like I lost all form on my clean and was getting up on my toes. Need to be better at these when tired and fatigued. Went as fast as possible on burpees, my legs were gassed and I felt like at any moment I was going to trip on the bar and face plant. Hoping this score holds up and doesn't hurt me too bad.
A. Back squat @31x1, 8, 6, 4, 8, 6, 4; rest 2 min
B. Power clean from high blocks to partial squat catch; 2 reps on the
minute for 12 min @60-75% 1rm
C. TnG power snatch; 5, 5, 5; rest 3 min
+
OC Throwdown workout #2
A. 155#, 165#, 170# 160# 170# 175# - Felt good, jello legs when finished
155# http://youtu.be/-G1CQ1Nzow0
165#http://www.youtube.com/watch?v=pHnKj_NDQtI&feature=share&list=ULpHnKj_NDQtI
170# http://www.youtube.com/watch?v=JeuayvKqM6k&feature=share&list=ULJeuayvKqM6k
160# http://www.youtube.com/watch?v=-gwle3Rfilk&feature=share&list=UL-gwle3Rfilk
170# http://www.youtube.com/watch?v=JeuayvKqM6k&feature=share&list=ULJeuayvKqM6k
175# - accidently deleted before loading
B. 120# - felt wayy better than last Friday. (Camera didn't work, didn't realize it till I finished so got Mike's and filmed a few more after I finished)
http://youtu.be/LjFxjBi2e1g
C. 95#, 100#, 105# - felt great considering I haven't snatch in a while! Somehow I think the technique I've been thinking about while cleaning transitioned to these. Been thinking about jumping and opening up.
95# http://youtu.be/LjFxjBi2e1g
100# http://youtu.be/K3J1b8Jhxzk
105# http://youtu.be/ZXDlrYNgad8
OC Throwdown Workout # 2: 30cleans + 7 burpees (I think it took me 4:30 is for cleans)
http://youtu.be/rd8KhMwUJao
- not too happy with this. I wanted 45 reps. Felt good until 15 reps in, missed the 16th clean and just felt like I was hanging on after that, felt like I was generating no power coming out of the squat, looks like I lost all form on my clean and was getting up on my toes. Need to be better at these when tired and fatigued. Went as fast as possible on burpees, my legs were gassed and I felt like at any moment I was going to trip on the bar and face plant. Hoping this score holds up and doesn't hurt me too bad.
Sunday, November 11, 2012
11/10 Training
15-13-11-9-7-5-3-1/1-3-5-7-9-11-13-15
Strict Pullups
No push up burpee tuck jumps
+
Run 5 min z1
+
Run 30 seconds @90%
Run 30 seconds easy
x8
+
Run 5 min z1
15:24
http://youtu.be/Jm-fWytSg78
Basically had to do all singles after the first set. Felt good though. Fun little basement workout!
Went on an hour hike up to the top of the mountain here, awesome view once we got to the top!
Strict Pullups
No push up burpee tuck jumps
+
Run 5 min z1
+
Run 30 seconds @90%
Run 30 seconds easy
x8
+
Run 5 min z1
15:24
http://youtu.be/Jm-fWytSg78
Basically had to do all singles after the first set. Felt good though. Fun little basement workout!
Went on an hour hike up to the top of the mountain here, awesome view once we got to the top!
Friday, November 9, 2012
11/9 Training + OC Throwdown WOD 1
9-Nov
A. Power clean from blocks (knee cap start) to a partial squat catch: 3, 3, 3, 3, 3; rest 2 min
B. Split jerk clusters 2.2.2.2x3; rest 20 seconds/rest 3 min
C. Ring dips; amrap in 60 seconds x5; rest 90 seconds
+
OC throwdown workout
10 min amrap:
15 power clean 65#
30 double unders
A. 115, 125, 135, 145, 145 - these felt very awkward because it made me realize how far out in front of me. I kept catching it on my toes which is probably one reason I'm not good at squat cleans. I kept thinking I was catching these in a partial squat but when you watch the video it probably is too high. I didn't realize it till I watched the video. One of our owners/coaches came and helped me once I finished my sets and had me start with a wider grip. This forced me to pull at a higher spot on my thigh which I think helped. Will play with this new grip next time. I def need to keep working power cleans like this.
B. 105, 115, 125
C. 20, 12, 12, 11, 11
+
OC throwdown Workout
8 rounds + 15 cleans + 28 DU
401 Reps
- Felt great actually, I thought I would only get 8 rounds and that was my goal. I had 2:20 left after 7 and almost squeezed 2 more in. Mike really helped push me and keep me on a good pace during this, definitely helped me get as many reps as I did. I think I'm sitting 9th right now. We will see where I end up after tomorrow.
Videos to come in the AM, they are uploading now, just taking a bit.
Videos:
A. 115# http://youtu.be/w_8R8YN9d24
125# http://youtu.be/rIjQPzA0zJU
135# http://youtu.be/Hv1ySSCM35w
145# http://youtu.be/gK1yosqGbcc
145# http://youtu.be/FKO2L59wVqs
- When Doug helped me: http://youtu.be/u7ICy7-_zPA
B. 105# http://youtu.be/A4pfrVn62uc
115# http://youtu.be/yyW0ZVtr5UQ
125# http://youtu.be/qHPCIj18-2o
C. http://youtu.be/DBcPGdKtUGI
http://youtu.be/_RUgK5KLmEA
http://youtu.be/4rdTPnxE60I
http://youtu.be/QQ-RVbbaFQU
http://youtu.be/Qw8q6U99k4Y
A. Power clean from blocks (knee cap start) to a partial squat catch: 3, 3, 3, 3, 3; rest 2 min
B. Split jerk clusters 2.2.2.2x3; rest 20 seconds/rest 3 min
C. Ring dips; amrap in 60 seconds x5; rest 90 seconds
+
OC throwdown workout
10 min amrap:
15 power clean 65#
30 double unders
A. 115, 125, 135, 145, 145 - these felt very awkward because it made me realize how far out in front of me. I kept catching it on my toes which is probably one reason I'm not good at squat cleans. I kept thinking I was catching these in a partial squat but when you watch the video it probably is too high. I didn't realize it till I watched the video. One of our owners/coaches came and helped me once I finished my sets and had me start with a wider grip. This forced me to pull at a higher spot on my thigh which I think helped. Will play with this new grip next time. I def need to keep working power cleans like this.
B. 105, 115, 125
C. 20, 12, 12, 11, 11
+
OC throwdown Workout
8 rounds + 15 cleans + 28 DU
401 Reps
- Felt great actually, I thought I would only get 8 rounds and that was my goal. I had 2:20 left after 7 and almost squeezed 2 more in. Mike really helped push me and keep me on a good pace during this, definitely helped me get as many reps as I did. I think I'm sitting 9th right now. We will see where I end up after tomorrow.
Videos to come in the AM, they are uploading now, just taking a bit.
Videos:
A. 115# http://youtu.be/w_8R8YN9d24
125# http://youtu.be/rIjQPzA0zJU
135# http://youtu.be/Hv1ySSCM35w
145# http://youtu.be/gK1yosqGbcc
145# http://youtu.be/FKO2L59wVqs
- When Doug helped me: http://youtu.be/u7ICy7-_zPA
B. 105# http://youtu.be/A4pfrVn62uc
115# http://youtu.be/yyW0ZVtr5UQ
125# http://youtu.be/qHPCIj18-2o
C. http://youtu.be/DBcPGdKtUGI
http://youtu.be/_RUgK5KLmEA
http://youtu.be/4rdTPnxE60I
http://youtu.be/QQ-RVbbaFQU
http://youtu.be/Qw8q6U99k4Y
Wednesday, November 7, 2012
11/7
Karen
150 Wall 3balls
6:17
50-10-10-10-10-10-6-6-6-6-6-4-4-4-3-3-2
Tried to go for a big first set, may should have gone with 40 instead.
Want sub 6 next time. Def can do it.
Worn out. Ready for active recovery tomorrow.
Video taped it but I guess I ran out of memory by the end and it didn't save. Sorry.
150 Wall 3balls
6:17
50-10-10-10-10-10-6-6-6-6-6-4-4-4-3-3-2
Tried to go for a big first set, may should have gone with 40 instead.
Want sub 6 next time. Def can do it.
Worn out. Ready for active recovery tomorrow.
Video taped it but I guess I ran out of memory by the end and it didn't save. Sorry.
Tuesday, November 6, 2012
11/6 Tests
5-4-3-2-1
135# Clean & Jerk
Muscle Ups
http://youtu.be/26HQhREuO3g
9:00 even - everything in singles. Felt great actually! Gained some confidence after finishing this. Had no misses and started to learn I could push myself on MU more at the end. I've gotten better at them and don't need the rest that I used to need in between reps. I want to test this again sometime!
Positive side note: In January when OPT did the online comp where it was 4 workouts in 4 hours the first one was 5-4-3-2-1 C&J(115#) MU and it took me between 19-20min..so this is a huuggge improvement :)
After the C&J/MU
Rest 30min
3min Max Cal on the Airdyne
75cal -2-3 Cal PR..I'd have to go look up my old score to know for sure. This was soooo painful. Thankful for my OPT clan that helped me push!
I had planned on attacking this tabata style 20sec hard 10 easy..but Michael was timing me had other plans and didn't tell me till after I started and wouldn't let me do tabata style.
http://www.youtube.com/watch?v=SaFTuJkS424&feature=share&list=ULSaFTuJkS424
- I hate the AD during workouts. I love it during warm-ups and cool downs and for active recovery :)
135# Clean & Jerk
Muscle Ups
http://youtu.be/26HQhREuO3g
9:00 even - everything in singles. Felt great actually! Gained some confidence after finishing this. Had no misses and started to learn I could push myself on MU more at the end. I've gotten better at them and don't need the rest that I used to need in between reps. I want to test this again sometime!
Positive side note: In January when OPT did the online comp where it was 4 workouts in 4 hours the first one was 5-4-3-2-1 C&J(115#) MU and it took me between 19-20min..so this is a huuggge improvement :)
After the C&J/MU
Rest 30min
3min Max Cal on the Airdyne
75cal -2-3 Cal PR..I'd have to go look up my old score to know for sure. This was soooo painful. Thankful for my OPT clan that helped me push!
I had planned on attacking this tabata style 20sec hard 10 easy..but Michael was timing me had other plans and didn't tell me till after I started and wouldn't let me do tabata style.
http://www.youtube.com/watch?v=SaFTuJkS424&feature=share&list=ULSaFTuJkS424
- I hate the AD during workouts. I love it during warm-ups and cool downs and for active recovery :)
Sunday, November 4, 2012
11/4 - Interval Test
5 sets @incremental intensity (60-70-80-90-100)
Run 400m (record split)
15 kbs 1.25 pood
15 burpee box jumps 20"
45 double unders
rest 5 min bw sets
% /400m split /Total time
60% 1:42 / 4:22
70% 1:35 / 3:56
80% 1:30 / 3:50
90% 1:28 / 3:41
100% 1:23 / 3:27
Felt great today, much better than yesterday. This was fun.
Will post videos tomorrow once I get them all loaded.
Videos:
60% http://www.youtube.com/watch?v=XzIWy6SisyA&feature=share&list=UUVOO3Wwkh2fWg8u_hUf2v8Q
70% http://www.youtube.com/watch?v=RxKJ3XWF7bU&feature=share&list=ULRxKJ3XWF7bU
80% http://www.youtube.com/watch?v=fewy0V8_6rE&feature=share&list=ULfewy0V8_6rE
90% http://www.youtube.com/watch?v=_nuq3Nf3aqw&feature=share&list=UL_nuq3Nf3aqw
100% http://www.youtube.com/watch?v=2ijdtL4hZ9U&feature=share&list=UL2ijdtL4hZ9U
Saturday, November 3, 2012
11/3 Testing
21-15-9
Squat Cleans 95#
Ring Dips
9:35 - Felt dead today, quads were sore and had no pop. Breathing got heavy and couldn't kip when breathing hard. It felt easier to do strict dips then kipping causing I was having trouble controlling my breathing and bringing my knees to my chest at the same time. Usually don't have this big of problem with dips. On to a new day tomorrow!
http://youtu.be/6EomGQYRA8w
Squat Cleans 95#
Ring Dips
9:35 - Felt dead today, quads were sore and had no pop. Breathing got heavy and couldn't kip when breathing hard. It felt easier to do strict dips then kipping causing I was having trouble controlling my breathing and bringing my knees to my chest at the same time. Usually don't have this big of problem with dips. On to a new day tomorrow!
http://youtu.be/6EomGQYRA8w
Thursday, November 1, 2012
11/1 Testing
3rds:
25 KBS 1.5pd
25 burpees
7:50 - PR by 1:09! Did this back in February in 8:59, pretty excited about this improvement.
http://youtu.be/RSjydeu4nfE
Everything UB- tried to stay smooth on KBS and just keep a steady pace on burpees till the end. Tried to speed up last 10-15. KBS felt easy grip just got fatigued last round.
25 KBS 1.5pd
25 burpees
7:50 - PR by 1:09! Did this back in February in 8:59, pretty excited about this improvement.
http://youtu.be/RSjydeu4nfE
Everything UB- tried to stay smooth on KBS and just keep a steady pace on burpees till the end. Tried to speed up last 10-15. KBS felt easy grip just got fatigued last round.
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