I got my brace today so I decided to try and wear it, it was ok while lifting, gave me a little more confidence mentally I think, but it got in the way just a little. I didn't like it front squatting so I took it off and put my knee sleeve on and that felt better and I left it off for 14.2. Its not heavy and doesn't restrict movement much, but it actually does restrict my depth a little I think.
30-Dec
A. Squat snatch; start to build heavier to comfort here and film
heaviest attempts you are comfortable with)
140! just 15# away from my old max!
140 - http://youtu.be/TUEPSMKCh3Q
B. Squat clean; 15 min tech work (as heavy as you are comfortable taking it)
Built to 155 and got it this time but it was more of a slight power and ride down
155 - http://youtu.be/DKa4FNlGCxw
C. Front squat; 5, 5, 5, 3, 3, 3; rest 2 min
These hurt my knee a little today for some reason but not bad, still slow going down into the squat. I can't hit the deep bottom and try and bounce out yet.
135-140-140-145-150-155
+
Open workout 14.2
10 - complete
12 - complete
14 - complete
16 - 16 OHS and 14 CTB
(last year I got 16OHS + 16CTB + 11OHS)
breathing got high in the round of 14's CT, OHS got hard, CTB felt strong but arms got tired on OHS for some reason. Legs got a littled tired too, i just couldn't do the OHS as fast as i used to, trying to get comfortable just letting my self fall into the squat but still not there yet.
Wednesday, December 31, 2014
Sunday, December 28, 2014
12/28
Just a side note- I woke up so sore this morning! I can tell the volume went up :) but it was good.28-Dec
AM
A. Push jerk; build to a tough double
B. Hanging arch active hangs; 20 seconds x6; rest 2 minDone, was able to do them all
C. Weighted (vest) deficit (4") hspu negatives - accumulate 20
controlled reps AS SLOW AS POSSIBLEI liked these
D. L sit to Planche swing tech work 10 min (film)I think I'm getting a little better at these
+
Row 500m for time
1:36 holy cow this hurt!Pretty sure my old best time was close to 1:30..this was all I had today
PM
"Randy" (75#)6:47Didn't do much of a warm up, I was too worn out and sore. I rolled out stretched did a few snatches and then just hit it.Did 4 sets of 5 then 3-3-4 for 3 sets then 3-3-3-6. My back got tired but that was about allGood training sessions this weekend. Ready to rest tomorrow.
12/27
27-Dec
AM
A. Power clean x1/Hang power clean below knee x2 - build to a max of the complexDid not feel strong this am, body was tired and hands were so sore.Built up to 145-http://youtu.be/_e7Tvwyged4
B. Box jump practice - work on height and low rebounding box jumpsI did it! I bounded! http://youtu.be/lKq4nCvm_s8
C. Squat snatch tech work (heavy again today)Did feel strong or sharp with these today. Built up to 125#
+
10 min amrap:
5 tough back squats
30 double undersAnd this was demoralizing lol but it's ok, I'm getting better at du and jumping.Used 145# for backsquat4 rds + 5 bs
PM
For time:
50 CTB pull ups
100 wall balls
50 toes to bar15:03Ctb felt pretty good, I was real sore from the mu.They took me about 4:30Wall balls did in sets of 10, arms got real tired on these and ttb felt good, they were fast.I was smoked after this, woke up today(Sunday) very sore
Friday, December 26, 2014
12/25
Felt pretty good till the end, got really tough, struggled on the dip. I did realize if I did the swing kip out of the dip it was way easier I just had to think about it. Did this on the last set.
B. Supinated false grip above the ring isometrict holds; 20 seconds
x10; rest 2 min (even if you can't do it unbroken, just accumulate the
time)Did all sets broke first half but accumulated :20 each set and second half I did assisted.
C. Seated medball russian twists; 20-24x4; rest 2 minDid 24 reps each set with 20# ball
D. DB side bends; 15-20x4/side; rest 1 min bw sides20 reps each set with 30# db
+
30 seconds max reps burpees
30 seconds rest
x5 setsFirst set - http://youtu.be/gCE-xGvB0hMTrained at faction and they had a Friday night lights event that was a 4 person team and a team was short 1 girl so since I was done training I decided to do it, thinking it may not be that hard. They were more intense than I realized lol. Workout was20 min Amrap3 burpee over box3 power clean 85#6..6..9..9..and so onEach person completed 3/3 then you go into the 6/6 so it turned to fast sprint intervals. We ended on the 18's but I didn't get to do them because time ran out. The 15's burned I must say. I did each of my sets unbroken and did box step overs instead of jumping. I actually got pretty fast at them towards the end. It was fun but dang my hands and thumbs are sore from the tng power cleans lol and the 40 mu I did too :)Fun day though!
Wednesday, December 24, 2014
12/24
24-Dec
A. Weighted dip clusters 1.1.1.1.1x6;rest 15 sec/rest 3 min
B. Handstand hold trap 3 press; 10 reps x5; rest as needed bw reps
C. Toes to bar; 20 AFAP x3; rest 3 min
D. HS walk tech work 15 min
+
Row sprint 20 seconds @100%
rest 3 min
x6 sets
A. Weighted dip clusters 1.1.1.1.1x6;rest 15 sec/rest 3 min
35,35,37.5,37.5,40,40
B. Handstand hold trap 3 press; 10 reps x5; rest as needed bw reps
Finally figured these out and could do 10 each set
C. Toes to bar; 20 AFAP x3; rest 3 min
Oweee
:30 :30 :31
D. HS walk tech work 15 min
My arms were smoked, this was tough but made it 20' a few times
+
Row sprint 20 seconds @100%
rest 3 min
x6 sets
Fastest pace was held on set 5 1:28 rowed on damper 8 can't go on 10 yet.
Highest meters was 113 avg was 110.
Tuesday, December 23, 2014
12/23 great session
23-Dec
A. Squat snatch; start to build heavier to comfort here and film
heaviest attempts you are comfortable with)Started at 65 and just worked my way up, didn't have any pain and felt comfortable!
135 miss http://youtu.be/G5Sff2nSfbc
B. Squat clean; 15 min tech work (as heavy as you are comfortable taking it)These felt harder than snatchesWorked up to 145, failed the squat of 155 :( this means I def still have a stick leg..
+
4 rounds for time:
15 OHS 65#
15 CTB pull ups
15 bar facing burpees
15 box jumps 20" (step down - if too high, adjust height down to comfort)19:12Holy moly, I felt good on this besides the fact my breathing was out the roof!Did 20" on box jumpsCTB felt good did 10/5 6/5/4 6/5/4 7/5/3OHS were all unbroken but didn't feel great.Bar facing burpees took longest.Last round was the faster at 4:22Great training session today though. I am pooped, legs are smoked. I should sleep like a Baby tonight. Coached the 5am class then worked from 7:30-5:30 then trained.
Sunday, December 21, 2014
12/19
19-Dec
A. Pull up x3/CTB x2/bar muscle up x1 - accumulate 18 complexes not for time
B. Supinated false grip above the ring isometrict holds; 30 seconds
x5; rest 2 min (pinkies as close as you can get together and rings as
low down the sternum as you can get them)
C. Negative body levers; accumulate 25 reps slow controlled not for time
D. Side planks; 45 seconds x3/side; rest 30 seconds bw sides
A. Pull up x3/CTB x2/bar muscle up x1 - accumulate 18 complexes not for time
Made it through 10 before I ripped again, I had my gymnastics grips on but i ripped where they don't cover ha.
Had some issues today with the Bar MU. If I jumped down and then back up for the bar mu it made it was easier. Just can't get smooth at these. Heres a video, I ended up just doing extra bar mu at the end, last week i was a little better at the bar mu.
B. Supinated false grip above the ring isometrict holds; 30 seconds
x5; rest 2 min (pinkies as close as you can get together and rings as
low down the sternum as you can get them)
These were hard! I couldn't get very far down on my sternum and I couldn't hold for :30 straight
C. Negative body levers; accumulate 25 reps slow controlled not for time
I suck at these, I did 10 before I couldn't keep them slow and controlled
D. Side planks; 45 seconds x3/side; rest 30 seconds bw sides
these im good at :)
+
30 min mobility/skill work
30 min mobility/skill work
did it :)
12/20
20-Dec
AM
A1. 3 position Power snatch; 2 complexes x5; rest 10 sec
B. Squat snatch tech work (in sets of 2-5 tng)
+
15 min run/double under tech work
I got 20 unbroke double unders!! Making progress! getting alittle smoother and less spastic.
PM
"Fran"
AM
A1. 3 position Power snatch; 2 complexes x5; rest 10 sec
95# for all of these, mike was helping me to try and get me to really pull from on my heels. Id be heel heavy during each position and then when Id pull I shifted to mid foot. Towards the end I think i got better
4th set - http://youtu.be/XrW06brf-9I
Last set - http://youtu.be/O6fw_aOpjTg
A2. Box jump practice - 5-10 reps (high as comfortable) x5; rest 2 min
(work on increasing the loads of this in the next two weeks)
(work on increasing the loads of this in the next two weeks)
I did 24"!! They were scary and a little slow at first but by the end I was trying to go as fast as I could by steping down.
B. Squat snatch tech work (in sets of 2-5 tng)
Worked up to 75# this time, felt a little better, knee hurts still when I try and hit the deep bottom of the squat getting my knees out over my toes
+
15 min run/double under tech work
I got 20 unbroke double unders!! Making progress! getting alittle smoother and less spastic.
PM
"Fran"
4:58
Too slow on transitions and too conservative - first time doing butterfly in a workout though!
Good day overall!
12/21
21-Dec
AM
A. Push jerk; 5 reps on the min for 10 min (moderate load)
B. Seated L-legless rope climbs; 10 reps not for time to 10'
C. 2" deficit strict hspu; 33 not for time
D. Advanced frog stand practice/tech work 15 min
E. Planche support swing tech work 10 min
AM
A. Push jerk; 5 reps on the min for 10 min (moderate load)
115# this felt moderate for the first 5 minutes then started to feel a bit heavy, i wasn't close to failing i just think my arms were getting tired. My wrists werent used to it either
B. Seated L-legless rope climbs; 10 reps not for time to 10'
I got through 8 of the 10, I was starting to rest a lot and was almos failing and having trouble keeping the L sit position so I didn't do the last 2.
C. 2" deficit strict hspu; 33 not for time
I made it through 21 of these this time! last week was only 8 or 10 ha. So much better progress! Felt much better on these compared to last week.
D. Advanced frog stand practice/tech work 15 min
kinda getting better
E. Planche support swing tech work 10 min
Felt a little more comfortable doing these this week.
..i have more videos, just need to upload them, wanted to go ahead and post though
PM
For time:
Row 1k buy in
...
3 rounds:
20 GHD sit ups
20 DB snatch 50# (per arm)
...
Row 1k buy out
..i have more videos, just need to upload them, wanted to go ahead and post though
PM
For time:
Row 1k buy in
...
3 rounds:
20 GHD sit ups
20 DB snatch 50# (per arm)
...
Row 1k buy out
26:45
My body was smoked and so sore from yesterday and the AM session when I was getting ready to do this, i almost tried to talk myself out of it but I knew once I got going I'd be fine. So I jus started rowing and was fine, first 40 db snatch were tough and a bit awkward but I got the hang of them and they got faster and smoother. Should have gone a little faster, my legs were smoked. Did the rows in 4:18, 4:15
Friday, December 19, 2014
12/16
16-Dec
A. Squat snatch; 3 reps on the min for 10 min (light/technical load -
increase to comfort)
B. Squat clean; 15 min tech work (as heavy as you are comfortable taking it)
+
For time:
Airdyne 50 cals (if your monitor doesn't work, estimate out what you
would due this in at your 10 min airdyne pace and do for that time
frame at that effort in each round)
25 DB thrusters 20#
25 KBS 2 pood (russian)
Airdyne 30 cals
15 DB thrusters 20#
15 KBS 2 pood (russian)
Airdyne 10 cals
+
A. Squat snatch; 3 reps on the min for 10 min (light/technical load -
increase to comfort)
B. Squat clean; 15 min tech work (as heavy as you are comfortable taking it)
+
For time:
Airdyne 50 cals (if your monitor doesn't work, estimate out what you
would due this in at your 10 min airdyne pace and do for that time
frame at that effort in each round)
25 DB thrusters 20#
25 KBS 2 pood (russian)
Airdyne 30 cals
15 DB thrusters 20#
15 KBS 2 pood (russian)
Airdyne 10 cals
9:15
Did it all unbroken and holy crap did this hurt! Ending with 10cal on the airdyne is brutal haha
+
12/17
17-Dec
A1. Weighted dips; 1-2x6; rest 1 min
A2. Weighted pull up clusters 2.2.2x6; rest 20 sec/rest 3 min
B1. Bench press; 5, 5, 5, 3, 3, 3; rest 1 min
B2. Hanging L holds; 20 seconds x6; rest 90 seconds (as high as you
can elevated your legs while perfectly straight)
C. Free standing hs hold tech work 20 min
+
Row 20 min easy
A1. Weighted dips; 1-2x6; rest 1 min
35x2 35x2 37.5x2 40x2 42.5x2 45x2
A2. Weighted pull up clusters 2.2.2x6; rest 20 sec/rest 3 min
20,20,20,22.5,22.5,22.5
B1. Bench press; 5, 5, 5, 3, 3, 3; rest 1 min
110,120,125,130,135,140
B2. Hanging L holds; 20 seconds x6; rest 90 seconds (as high as you
can elevated your legs while perfectly straight)
Was able to keep my legs at about parallel with the ground at first then the later rounds they started to drop.
C. Free standing hs hold tech work 20 min
Getting a little better, trying to keep tight and not arch so much
+
Row 20 min easy
Saturday, December 13, 2014
12/12
12-Dec
A. Pull up x3/CTB x2/bar muscle up x1 - accumulate 15 complexes not for time
B. Negative ring muscle ups; accumulate 20 slow controlled reps not for time
C. Negative body levers; accumulate 20 reps slow controlled not for time
A. Pull up x3/CTB x2/bar muscle up x1 - accumulate 15 complexes not for time
Made it through 10sets before my hands ripped. I got better at them as I went, had to re kip before the bar mu though. I wasn't able to go straight into like I wanted. I never came off the bar though.
B. Negative ring muscle ups; accumulate 20 slow controlled reps not for time
Done, took a while towards the end to keep them controlled.
C. Negative body levers; accumulate 20 reps slow controlled not for time
D. Side planks; 30 seconds x3/side; rest 30 seconds bw sides
+
30 min mobility/skill work
+
30 min mobility/skill work
Done! All this made me sore! My upper body was blown up ub the end of the night :)
12/13 ohh boy
13-Dec
AM
A1. Power snatch; 5x5 tng; rest 10 sec
A2. Box jump practice - 5-10 reps (high as comfortable) x5; rest 2 min
(work on increasing the loads of this in the next two weeks)
B. Squat snatch tech work (in sets of 2-5
+
15 min run/double under tech work
Only got to 10du, I think it's my jumpers :( timing is getting better but I think I'm having trouble jumping fast enough and high enough for more..)
PM
50-40-30-20-10
Wall balls
15-15-15-15-15
burpees
5-5-5-5-5
muscle ups
AM
A1. Power snatch; 5x5 tng; rest 10 sec
85-95-100-105-110! Pretty sure my 5rm power snatch is 115 or 120, I'll have to look but I'm getting closer!
A2. Box jump practice - 5-10 reps (high as comfortable) x5; rest 2 min
(work on increasing the loads of this in the next two weeks)
Did 20" bj today! Tried to push the pace a little, knee got tired on these when I tried going faster
B. Squat snatch tech work (in sets of 2-5
Tng)
Did some work with the barbell. Trying to eat comfortable falling under the bar again into the full squat
+
15 min run/double under tech work
Only got to 10du, I think it's my jumpers :( timing is getting better but I think I'm having trouble jumping fast enough and high enough for more..)
PM
50-40-30-20-10
Wall balls
15-15-15-15-15
burpees
5-5-5-5-5
muscle ups
Oh boy, this messed me up! I got winded and fatigued. My hands ripped yesterday on the pu/bar mu complex so I couldn't get a good grip on the rings but mu did feel pretty good.
Did wb mainly in sets of 10, burpees were slow, arms were tired when I got to them. MU were 3/2 for 3 sets 2/2/1 for set 4 and then Last set was 2/1/1/1
Not sure why I felt so winded or fatigued. The first 50wallballs hurt me..
Some one cut the clock off before my last set of burpees and mu but I think it took me 26ish minutes. Wall ball target was hard to use at this gym today, I was all over the place, haven't had that issue in a while.
I took video of the 50-40rds
A little frustrated with this, wanted to do better
Thursday, December 11, 2014
12/10
10-Dec
Did a little butterfly practice in my new hoodie tonight :)
http://youtu.be/iiDXw_x3vZE
A1. Weighted dips; 2-3x4; rest 1 min
35, 35, 35, 37.5, 40# x3
A2. Weighted pull up clusters 2.2.2x4; rest 20 sec/rest 3 min
20#, 25, 25, 25, 27.5 last set was tough
B1. Bench press; 5x5; rest 1 min
105, 115, 125, 130, 130
B2. Strict L to V's; 7 reps x5; rest 2 min
Done, got better this time!
http://youtu.be/FfYUqfMUUgU
C. Free standing hs hold tech work 20 min
http://youtu.be/9eOYQa9HaIQ
http://youtu.be/qo5zy3PoYL4
+
Airdyne sprint 1 min @100%
rest 5 min
x3
Screen was broke on the ad so could see how many cals I got but I promise I went 100%
Wednesday, December 10, 2014
12/9
9-Dec
A. Squat snatch; 3 reps on the min for 10 min (light/technical load)
Used 65# for all sets, didn't feel comfortable enough to increase.
http://youtu.be/mSOl3PjnIr4
B. Squat clean; 3 reps on the min for 10 min (technical focus, control the movement to comfort - or power clean ride down if you are uncomfortable with this)
3@75# 3@85# 4@95#
Feeling a little better with these, I think next time I may be able to increase weight. Really want to make sure the technique is there first.
http://youtu.be/oHFcm0_Ot1A
+
15-12-9-6-3
DB thrusters 30#/hand
DB power snatch 40# (per arm alternating)
8:31- all thrusters unbroken and tried to keep snatches smooth. Used 33# for both, I didn't have the option to do 30# and 40# we have those power block things so I couldn't change weight. This felt good though tried to keep moving the whole time.
http://youtu.be/9B2jb2yEypE
Sunday, December 7, 2014
12/7
7-Dec
AM
A. Split jerk; 12 singles @80% 1rm; rest 90 sec
165# is 80% of my 1rm
Completed all reps no misses!
Last rep- http://youtu.be/GkS9n2XedlU
When I first saw this I was intimidated and thought no way I could split jerk 80% of my old 1rm yet considering I haven't split jerked yet since surgery. But I started with the bar and just worked my way up getting comfortable and then hit 165# and was fine, just all in my head. They weren't all perfect but got better rep by rep.
B. Seated L-legless rope climbs; 6 reps not for time to 10'
Done! Got a little better as I went on. Hardest part was keeping my legs tight and in the L position.
http://youtu.be/IgIUBSzQeZs
C. 1" deficit strict hspu; 30 for time
14:30 was halfway at 6min in and then started hitting a wall.
D. Advanced frog stand practice/tech work 15 min
Done
E. Swinging dips tech work 15 min
These are going to bug the mess out of me until I can get them! http://youtu.be/GCW0KZGlYxM
F. "tabata" sit ups
110 reps
PM
10 rounds for time:
row 500m
15 burpees
33:00 even
Rowed around a 2:13 pace
Felt really strong first 5 rounds then started to get harder. Hardest part were the last 5 burpees of each round and the first 100m on the rower. Rowing actually felt pretty good tonight, better than it has been. Burpees actually felt good, I think my pressing is getting stronger. Breathing was under control for the most part.
Good training week and weekend!
12/6 - getting stronger :)
6-Dec
AM
A1. Power snatch; 5x5 tng; rest 10 sec
85-90-95-100-105
These felt really good today! Here's 105#- http://youtu.be/JeGwQo6fryM
I felt really good snatching so I wanted to do a few heavy. I did 115, 125, 130! So a post surgery pr :)
130-http://youtu.be/qYBJgPRzBP4
A2. Box jump practice - 5-10 reps (high as comfortable) x5; rest 2 min
Was at about 17" today, highest I've gone. Didn10 each set. I think I'll be ready for 20" soon!
B. Rear foot elevated DB split squats; 6-8x5; rest 1 min bw legs
All sets done with 25# dumbells each hand. I felt the burn! Ha
+
15 min run tech work
PM
20 min amrap:
20 wall balls
20 single unders
20 calories airdyne
6 rounds + 12 cal
Wallballs I did 12/8 each rd, single unders were easy and airdyne took the longest, I sware I was on a stingy airdyne today!
12/4
4-Dec
A1. Eccentric weighted ring dips @33A3; 1-2x7; rest 1 min
Did all at 30# felt good
A2. Wide grip eccentric only pull ups @41A2; 1-2x7; rest 90 sec
Felt good on these too
B1. Floor press; 5, 5, 5, 3, 3, 3; rest 2 min
100, 105, 110, 120, 125, 125
B2. Strict L to V's; 5 reps x6; rest 2 min
These were fun and challenging. I'd get 3 in a row and have to relax my legs for a second because my hips or upper quad would crap. So I did 3/2 each set
C. Free standing hs hold tech work 20 min
Getting better just can't get the arch out of my back
D. Side body arch hold; 30 seconds/side x4; rest 30 seconds bw sides
Done
12/3
3-Dec
(Mike got the stomach virus the day before this session so I couldn't train that night, I was having to run errands for him because he couldn't get out of bed) So I did the wallball/kbs workout this AM and did the lifting this PM before this session.
My back was still hurting this evening before his and after the lifting so I skipped the row because warming up for it felt like it was just goin to aggrivate it more.
So I did the 10min airdyne.
Row 3k @90-95% aerobic pace
+
Airdyne 10 min for max calories
171 cals. I think my all time best is 190 so I need like 2 more cal a minute which is hard but reachable. My goal was at least 150 but was hoping for 160 and I crushed that. I avg about 15cal a minute for the first 3 min then about 16cal for another 2-3 min then I really started trying to push a little more each minute for the last 4 min and with 2 min left I turned it in and the last 45s I went as hard as I could.
Boy were my legs blown up afterwards, I could barely walk haha I had such a bad leg pump and bone squeeze going on
+
mobility work/running/jumping practice
12/2
2-Dec
A. Squat clean; 3 reps on the min for 10 min (technical focus, control the movement to comfort - or power clean ride down if you are uncomfortable with this)
Worked my way up from 65# to 95# and stayed at 95 for the last few sets. Didn't want to push it. They felt ok just still feel like I'm not letting my knees go over my toes so I can keep my back up right.
Here's a few videos- http://youtu.be/_L_bFDeLNbU
B. TnG power clean; 5 reps on the min for 5 min (increase load each set)
115-120-125-130-135
Was super happy to get 135#
+
For time:
150 wall balls
100 KBS 1.5 pood
19:30
150 wallballs took about 8:50, I rested about a minute then started the kbs. My back was so tired and blown up. Did most of the swings in sets of 10, did some smaller sets at the end. Had to do this at 6am so a little harder to push but the lower left side of my back was lit up.
+
run tech work
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