23-Jul
AM - this was a fun little strength session :)
A. Strict press; 3, 2, 1; rest 2 min
105 - 110 - 120 (5# PR!) I think i have a few more pounds in me if it was to go for a true 1RM
https://youtu.be/CvtEucRXCVE
B. Weighted dip; 1-2x3; rest 2 min
45x2 - 55x2 - 70x1 That may be a PR not sure.
https://youtu.be/ExvhluRiMEk
C1. Bench press; 3, 2, 1; rest 1 min
135-145-150
C2. Bent over barbell rows; 4-6x3; rest 2 min
105-115-115
PM
amrap unbroken strict hspu
15 TTB
15 burpees
Row 1k @tough aerobic pace
rest 1 min
x3 intervals
set 1 - 7 HSPU set 2 - 6 HSPU - set 3 - 7 HSPU
Rows were all at 2:06
TTB were all unbroken
Burpess were a little slow but steady.
First one took 6:40, second 6:50 third 6:45
Pretty happy with this, I was just smoked by the end.
Friday, July 24, 2015
Wednesday, July 22, 2015
7/21
21-Jul
A. Squat snatch; 6 singles @88% 1rm; rest 2 min
145# had no misses, didn't feel as great on these as last week. Had to fight a little more for them. Arms and lats were tired from Monday.
Last Rep - https://youtu.be/6-uWPzXB5S8
B. Front squat; 5x5 @190#; rest 2 min
whew- this was a challenge to me. I knew how hard 180# felt last week and at first when I saw 190# i was like no way but then I was determined to get it. I didn't fail any reps :) It got hard though. I haven't fought this hard on squats in a while! Or for that many sets at least.
Last set - https://youtu.be/SaksK7aW7qM
C. Clean grip deficit deadlift (2"); 5, 5, 2, 2; rest 2 min
195 - 215 - 245 - 265 - these felt fine as well.
D1. Single leg RDL; 8-10x5; rest 45 seconds
35# per hand on first set but I had to back down to 26# today
I guess my legs were smoked from the first part but I just couldn't stay stable with the 35 today.
D2. Front rack walking lunges; 20 steps x5; rest 90 seconds
85# for all 5 sets.
No butt cramps today thankfully but it did come close. Its the outside of my butt/hips that burns the most on these.
Today (Wednesday) whole body is a bit sore today, legs, butt, lats, shoulders :) Not terrible though. My butt isn't quite near as sore as it was last week though from this workout. Hopefully it doesn't worsen.
A. Squat snatch; 6 singles @88% 1rm; rest 2 min
145# had no misses, didn't feel as great on these as last week. Had to fight a little more for them. Arms and lats were tired from Monday.
Last Rep - https://youtu.be/6-uWPzXB5S8
B. Front squat; 5x5 @190#; rest 2 min
whew- this was a challenge to me. I knew how hard 180# felt last week and at first when I saw 190# i was like no way but then I was determined to get it. I didn't fail any reps :) It got hard though. I haven't fought this hard on squats in a while! Or for that many sets at least.
Last set - https://youtu.be/SaksK7aW7qM
C. Clean grip deficit deadlift (2"); 5, 5, 2, 2; rest 2 min
195 - 215 - 245 - 265 - these felt fine as well.
D1. Single leg RDL; 8-10x5; rest 45 seconds
35# per hand on first set but I had to back down to 26# today
I guess my legs were smoked from the first part but I just couldn't stay stable with the 35 today.
D2. Front rack walking lunges; 20 steps x5; rest 90 seconds
85# for all 5 sets.
No butt cramps today thankfully but it did come close. Its the outside of my butt/hips that burns the most on these.
Today (Wednesday) whole body is a bit sore today, legs, butt, lats, shoulders :) Not terrible though. My butt isn't quite near as sore as it was last week though from this workout. Hopefully it doesn't worsen.
Monday, July 20, 2015
7/19
20-Jul
AM
A. Split jerk; build to a tough single
195 - missed 205 again. Don't know why I can't hit this from the rack! I have a video just haven't loaded it.
B. TnG push press; 3 reps on the min for 12 min
Used 125# today and wasn't too bad. Last 2 sets were tough. All were TNG.
C. Butterfly CTB tech work 15 min
Did a few sets of 5. Felt good, just makes my arms tired.
D. Kipping hspu; 10 reps AFAP x6; rest 90 seconds
These were actually good today. Fastest set was set 3 at :15. Other were around :18. Last set was :20. Last couple reps got slow.
E. L-sit hold; 20 seconds x6; rest 90 seconds
I had to break these up into :10. I would do :10 rest :20 then do another :10 then rest :90
PM
For time:
20 muscle ups
100 hand release burpees
14:57 SO SLOW!
Man, today wasn't my day, or this afternoon wasn't. Shoulder was fine on MU but i did 5 sets of 2 and then 10 singles. I felt so inefficient and powerless on these today. Kept catching low. Took me 5:50! way slow. Then 9 Minutes on the burpees. I just got so fatigued on these. Arms felt weak.
Had a slow day at first today. I slept like 9 hours and didn't do anything really yesterday. Did some chores and gave Glow girl a bath but then took a nap and just relaxed all afternoon. It was too hot to go outside. Didn't want to get out of bed this morning and then I coached the 8:30 trained at 10. It was hard for me to get started, just fell like blah like I told you. Coached the 12 class and a 1 on 1 at 1 then went and cool off in the AC and had a snack with a friend. Came back and we trained at 3:00ish. Started to feel better though mentally. But my muscles just got tired in that workout. I took my Max Adrenals about 30min before I trained. I didn't take them yesterday because I only had 1 days left in the bottle.
Sorry not sure why i just went on a tangent :) Just typing my mind.
AM
A. Split jerk; build to a tough single
195 - missed 205 again. Don't know why I can't hit this from the rack! I have a video just haven't loaded it.
B. TnG push press; 3 reps on the min for 12 min
Used 125# today and wasn't too bad. Last 2 sets were tough. All were TNG.
C. Butterfly CTB tech work 15 min
Did a few sets of 5. Felt good, just makes my arms tired.
D. Kipping hspu; 10 reps AFAP x6; rest 90 seconds
These were actually good today. Fastest set was set 3 at :15. Other were around :18. Last set was :20. Last couple reps got slow.
E. L-sit hold; 20 seconds x6; rest 90 seconds
I had to break these up into :10. I would do :10 rest :20 then do another :10 then rest :90
PM
For time:
20 muscle ups
100 hand release burpees
14:57 SO SLOW!
Man, today wasn't my day, or this afternoon wasn't. Shoulder was fine on MU but i did 5 sets of 2 and then 10 singles. I felt so inefficient and powerless on these today. Kept catching low. Took me 5:50! way slow. Then 9 Minutes on the burpees. I just got so fatigued on these. Arms felt weak.
Had a slow day at first today. I slept like 9 hours and didn't do anything really yesterday. Did some chores and gave Glow girl a bath but then took a nap and just relaxed all afternoon. It was too hot to go outside. Didn't want to get out of bed this morning and then I coached the 8:30 trained at 10. It was hard for me to get started, just fell like blah like I told you. Coached the 12 class and a 1 on 1 at 1 then went and cool off in the AC and had a snack with a friend. Came back and we trained at 3:00ish. Started to feel better though mentally. But my muscles just got tired in that workout. I took my Max Adrenals about 30min before I trained. I didn't take them yesterday because I only had 1 days left in the bottle.
Sorry not sure why i just went on a tangent :) Just typing my mind.
Saturday, July 18, 2015
7/18
18-Jul
A. Power clean x1/hang power clean x2; rest 2 min x6 complexes
135-145-155-165-170-175
Those were fun. I quite doing TNG on my PC and HPC's when I hit 155, then 165 felt heavy and I decided why not try and TNG it vs re setting, and it made it feel way better! I did TNG on 170 and 175, def could have probably done 180.
B. snatch pulls; 2, 2, 2; rest 2 min
175, 185, 190 these felt good, just heavy :) I hope I can snatch 175 some day this year maybe ;)
+
4 rounds For time:
Run 400m
15 power snatch 75#
14:24
Not too bad today, better than last Saturday's workout. 400's were steady and then the snatch, my legs were just tired today, def could go faster fresh but rd 1&2 I did 6-5-4 rd 4 I did 4-4-4-3 and the last rd I did 4-4-1-1-1-1-3.
My hamstrings are smoked. They are pretty sore now. Mainly down towards the back of my knees.
Feeling a little better on some of these workouts though. Slowly adjusting to either them or the heat lol.
A. Power clean x1/hang power clean x2; rest 2 min x6 complexes
135-145-155-165-170-175
Those were fun. I quite doing TNG on my PC and HPC's when I hit 155, then 165 felt heavy and I decided why not try and TNG it vs re setting, and it made it feel way better! I did TNG on 170 and 175, def could have probably done 180.
B. snatch pulls; 2, 2, 2; rest 2 min
175, 185, 190 these felt good, just heavy :) I hope I can snatch 175 some day this year maybe ;)
+
4 rounds For time:
Run 400m
15 power snatch 75#
14:24
Not too bad today, better than last Saturday's workout. 400's were steady and then the snatch, my legs were just tired today, def could go faster fresh but rd 1&2 I did 6-5-4 rd 4 I did 4-4-4-3 and the last rd I did 4-4-1-1-1-1-3.
My hamstrings are smoked. They are pretty sore now. Mainly down towards the back of my knees.
Feeling a little better on some of these workouts though. Slowly adjusting to either them or the heat lol.
Friday, July 17, 2015
7-17
17-Jul
AM
A. Squat clean; 3 reps on the min for 12 min (light/moderate load)
B. Banded front squat (~30% 1rm in weight at moderate band tension, as
fast as posisble through both ranges of motion); 3 reps on the min for
12 min
C. Rear foot elevated unloaded split squat jumps; 5 reps x6/side; rest
1 min bw sides
D1. Side to side cossack goblet squats; 6 reps/side x4; rest as needed
D2. Negative GH raises; 5 reps x4; rest as needed
D3. Sumo good mornings; 10-12x4; rest as needed
D4. Locomotion work 2 min (1 min of 2 different patterns)
AM
A. Squat clean; 3 reps on the min for 12 min (light/moderate load)
Felt good with these. Kept the weight at 95#
B. Banded front squat (~30% 1rm in weight at moderate band tension, as
fast as posisble through both ranges of motion); 3 reps on the min for
12 min
Did better with these, worked on dropping faster in the squat and really exploding up fast. Moving fast isn't my strong suite :)
C. Rear foot elevated unloaded split squat jumps; 5 reps x6/side; rest
1 min bw sides
These went well. Legs just get tired, well the outside of my hips. Still sore from Tuesday. I like these though.
D1. Side to side cossack goblet squats; 6 reps/side x4; rest as needed
Better this week, used a 26# KB
D2. Negative GH raises; 5 reps x4; rest as needed
Better as well on these, focused on keeping my ribcage down. They are just so hard for me.
D3. Sumo good mornings; 10-12x4; rest as needed
Used 35# bar.
D4. Locomotion work 2 min (1 min of 2 different patterns)
Did some ostrich walks, leopard walks horse walks and crawls.
PM
For time:
75 wall balls
50 box jumps 20" (step down)
75 wall balls
150 double unders
PM
For time:
75 wall balls
50 box jumps 20" (step down)
75 wall balls
150 double unders
14:15
This got tough but not terrible. I calculated my reps from last week on the :30:30:30:30 of these movements and I did almost exactly the amount in today's.
WB I did 15-10-10-10-10-10-10 then the 2nd time I did 12-10-10-10-10-10-8-5.
DU I did 5 sets of 30 all unbroken. So I was happy to finish this faster than the time last week with built in rest.
Thursday, July 16, 2015
7/16 - i need a cookie
16-Jul
AM
A. Strict press; 5, 5, 5, 3, 3, 3; rest 2 min
85,95,95,105,110,110
110 on my 5th set felt a little heavy so i stayed there but when I did it on my 6th set if felt lighter so I may have been able to squeeze out 115.
B. Weighted dip; 2-3x6; rest 2 min
Felt better than last week.
26#, 31, 36, 41, 43.5, 46x2
All were x3 except the 6th set I only got 2 reps. Failed the 3rd.
C1. Bench press; 5, 5, 3, 3; rest 1 min
105, 115, 135, 145 - felt good on these today
C2. Bent over barbell rows; 6-8x4; rest 2 min
85-95-105-115 Got tough on the last 2 sets.
D1. Strict hspu; 10 reps x4; rest 1 min
D2. Supinated grip strict pull ups; 15 reps x4; rest 2 min
Better than last week here but still not great. Still took me about 3minutes to do 10. Supinated strict PU felt better, started off being able to do 8-3-2-1-1
HOLY MOLY THIS WAS TOUGH! (this is why i need a cookie :) )
PM
12 TTB
12 burpees
Row 1k @4 seconds faster than 30 min row pace
rest 1 min
x5 intervals
35:25 was my total time.
TTB were all unbroken and actually felt great, i was able to breath on them. The burpees just made me tired. Did them nice and slow towards the end. Rows I kept a 2:08 on all but the 4th one, i was at a 2:09 on that one. I started questioning myself during the 3rd one on the row. It was getting tough, and it was so hot. It was starting to hurt. The 4th one, I started off too slow and didn't speed up quick enough so my avg 500m time only hit 2:09. After this one I thought I'd be worthless on #5 and was just going to do it to do it. Finally made it to the row and got about 350m in and told my self to quit being a pansy and that I could do it, so I pushed harder and held my 2:08 pace. Felt good, in a sick way, I can only say that now. I did not think that AT ALL during it.
AM
A. Strict press; 5, 5, 5, 3, 3, 3; rest 2 min
85,95,95,105,110,110
110 on my 5th set felt a little heavy so i stayed there but when I did it on my 6th set if felt lighter so I may have been able to squeeze out 115.
B. Weighted dip; 2-3x6; rest 2 min
Felt better than last week.
26#, 31, 36, 41, 43.5, 46x2
All were x3 except the 6th set I only got 2 reps. Failed the 3rd.
C1. Bench press; 5, 5, 3, 3; rest 1 min
105, 115, 135, 145 - felt good on these today
C2. Bent over barbell rows; 6-8x4; rest 2 min
85-95-105-115 Got tough on the last 2 sets.
D1. Strict hspu; 10 reps x4; rest 1 min
D2. Supinated grip strict pull ups; 15 reps x4; rest 2 min
Better than last week here but still not great. Still took me about 3minutes to do 10. Supinated strict PU felt better, started off being able to do 8-3-2-1-1
HOLY MOLY THIS WAS TOUGH! (this is why i need a cookie :) )
PM
12 TTB
12 burpees
Row 1k @4 seconds faster than 30 min row pace
rest 1 min
x5 intervals
35:25 was my total time.
TTB were all unbroken and actually felt great, i was able to breath on them. The burpees just made me tired. Did them nice and slow towards the end. Rows I kept a 2:08 on all but the 4th one, i was at a 2:09 on that one. I started questioning myself during the 3rd one on the row. It was getting tough, and it was so hot. It was starting to hurt. The 4th one, I started off too slow and didn't speed up quick enough so my avg 500m time only hit 2:09. After this one I thought I'd be worthless on #5 and was just going to do it to do it. Finally made it to the row and got about 350m in and told my self to quit being a pansy and that I could do it, so I pushed harder and held my 2:08 pace. Felt good, in a sick way, I can only say that now. I did not think that AT ALL during it.
Tuesday, July 14, 2015
7/14
14-Jul
A. Squat snatch; 5 singles @88% 1rm; rest 2 min
These felt great today!! Hit each one easy. Here's my 3rd -
https://youtu.be/lY0PZDKDqx0
B. Front squat; 5x5 @180#; rest 2 min
Holy smokes, sure that wasn't supposed to say 160# ;)
Here is my last set - the 5th one got slow and a little ugly.
https://youtu.be/fnsaIgw630w
I do have a question here. I feel like when it gets super heavy. My butt raises first and the bar goes a little forward and then I push my hips through to finish the lift. I feel I should come up in one piece. I try to focus on pushing with my legs.
C. Clean grip deficit deadlift (2"); 5, 5, 5; rest 2 min
These were fine. Legs were just getting tired. 175 - 195 - 215
D1. Single leg RDL; 8-10x5; rest 1min
D2. Front rack walking lunges; 20 steps x5; rest 2 min
Holy moly. These caught up to me! Used 35# KB in each hand for the RDL's. For the lunges i used 85#. These are what kicked off the butt cramp lol. Maybe the complex will help relieve the soreness :)
A. Squat snatch; 5 singles @88% 1rm; rest 2 min
These felt great today!! Hit each one easy. Here's my 3rd -
https://youtu.be/lY0PZDKDqx0
B. Front squat; 5x5 @180#; rest 2 min
Holy smokes, sure that wasn't supposed to say 160# ;)
Here is my last set - the 5th one got slow and a little ugly.
https://youtu.be/fnsaIgw630w
I do have a question here. I feel like when it gets super heavy. My butt raises first and the bar goes a little forward and then I push my hips through to finish the lift. I feel I should come up in one piece. I try to focus on pushing with my legs.
C. Clean grip deficit deadlift (2"); 5, 5, 5; rest 2 min
These were fine. Legs were just getting tired. 175 - 195 - 215
D1. Single leg RDL; 8-10x5; rest 1min
D2. Front rack walking lunges; 20 steps x5; rest 2 min
Holy moly. These caught up to me! Used 35# KB in each hand for the RDL's. For the lunges i used 85#. These are what kicked off the butt cramp lol. Maybe the complex will help relieve the soreness :)
Monday, July 13, 2015
7/13
13-Jul
AM
A. Split jerk; build to a tough single
195 - failed 205 just barely. Took these from the rack today instead of blocks and it made them feel much harder for some reason.
B. TnG push press; 3 reps on the min for 10 min
115# - not bad, by the end the 3rd rep got a little tough.
C. Butterfly CTB tech work 15 min
This went pretty well. I got up to 10 which is the most i've ever been able to string together. Still a little jerky but smoother than the past
https://youtu.be/DdHbZxfMZe4
D. Kipping hspu; 10 reps AFAP x5; rest 90 seconds
https://youtu.be/raa94ejRYG8
Feeling better at these.
Did all 5 sets unbroken. Last set I got tired on the last rep. Tried to keep them to Open standards.
E. L-sit hold; 20 seconds x5; rest 90 seconds
Cant hold for :20 each set so broke them a little.
PM
6 rounds for time:
3 muscle ups
10 burpees
20 double unders
12:25
Well I was a little worn out when I went to start this. The heat today just got to me being at gym all day i think. Going to have to try and be smarter about when I coach maybe or leave in between classes.
But when I jumped up to warm up for MU my shoulder hurt, same impinged feeling in the right one. Not sure why, may have slept on it weird. But I did the first 2 rounds unbroken just didn't kip much but it still aggravated it a little so I just went to 2 strict singles. I really only rested maybe :5-:8 in between each, I kept them fast. Burpees were slow and steady and DU were unbroken except on round 1 and 2.
AM
A. Split jerk; build to a tough single
195 - failed 205 just barely. Took these from the rack today instead of blocks and it made them feel much harder for some reason.
B. TnG push press; 3 reps on the min for 10 min
115# - not bad, by the end the 3rd rep got a little tough.
C. Butterfly CTB tech work 15 min
This went pretty well. I got up to 10 which is the most i've ever been able to string together. Still a little jerky but smoother than the past
https://youtu.be/DdHbZxfMZe4
D. Kipping hspu; 10 reps AFAP x5; rest 90 seconds
https://youtu.be/raa94ejRYG8
Feeling better at these.
Did all 5 sets unbroken. Last set I got tired on the last rep. Tried to keep them to Open standards.
E. L-sit hold; 20 seconds x5; rest 90 seconds
Cant hold for :20 each set so broke them a little.
PM
6 rounds for time:
3 muscle ups
10 burpees
20 double unders
12:25
Well I was a little worn out when I went to start this. The heat today just got to me being at gym all day i think. Going to have to try and be smarter about when I coach maybe or leave in between classes.
But when I jumped up to warm up for MU my shoulder hurt, same impinged feeling in the right one. Not sure why, may have slept on it weird. But I did the first 2 rounds unbroken just didn't kip much but it still aggravated it a little so I just went to 2 strict singles. I really only rested maybe :5-:8 in between each, I kept them fast. Burpees were slow and steady and DU were unbroken except on round 1 and 2.
Sunday, July 12, 2015
7/9 - 7/11 :)
9-Jul
AM
A. Strict press; 5x5; rest 2 min
75-85-95-100-105
Felt pretty good on these today but they did feel a little heavy
B. Weighted dip; 2-3x5; rest 2 min
18# 23# 31# 36# 44# all were for 3 reps but the last one, I failed the 3rd rep
C1. Bench press; 5, 5, 5; rest 1 min
105, 115, 125
felt ok on these. Didn't feel super strong
C2. Bent over barbell rows; 6-8x3; rest 2 min
95# for each set, for 8 reps
D1. Strict hspu; 10 reps x3; rest 1 min
Disaster today. I was doing doubles and singles. I felt so weak on them. The weirdest thing. It took me forever to do 10. Not going to get worried or look too much into until next time, hopefully just an off day for those.
D2. Supinated grip strict pull ups; 15 reps x3; rest 2 min
These were ok, I did 5-4-3-1-1-1
I think i just felt weak during this AM session today, I was a bit tired. I coached the 6am and just didn't sleep great because Mike had trouble sleeping. I usually dont coach the 6am on Thursdays but had to this past week.
PM
10 TTB
10 burpees
Row 1k @3 seconds faster than 30 min row pace
rest 1 min
x5 intervals
This actually went great, I came home and took a nap and waited for the heat to die down a little and hit this at 6pm. TTB were all unbroken, burpees were steady and all my rows I was able to keep pace at. The 5th one was a little tough on the row to hold the pace but not bad.
10-Jul
AM
A. Squat clean; 3 reps on the min for 10 min (light/moderate load)
These went well, I was really working on catching in the bottom and not parallel like I've seemed to have been doing lately. I tried to make sure I when I caught it I let my knees go forward some so i would quit blowing up my back. I really focused on my technique and it helped.
Video of last set at 105# - https://youtu.be/Ctf-3ZzsjoI
B. Banded front squat (~30% 1rm in weight at moderate band tension, as
fast as posisble through both ranges of motion); 3 reps on the min for
10 min
These felt great! I enjoyed doing them, they didn't feel too heavy.
I'm including a view of the front and side of my reps to make sure my mechanics are ok -
Front View - https://youtu.be/34jXtnTShb4
Side View - https://youtu.be/y6aQstaTzMs
C. Rear foot elevated unloaded split squat jumps; 5 reps x5/side; rest
1 min bw sides
These felt good as well, just tough towards the end. I did the same with the videos, I did a close up from the side of each one so you could see my foot work and then a front view. Just want to make sure my mechanics are good and foot work.
Left Side: https://youtu.be/arDYfj9Ey7c
https://youtu.be/XWQQWGuEwTw
Right Side: https://youtu.be/EayqcCYATxc
https://youtu.be/GT5qFxLObZU
D1. Side to side cossack goblet squats; 6 reps/side x3; rest as needed
These were ok, these actually make my left knee hurt a little in that top spot if i dont focus on keeping the weight to the outside of my foot.
D2. Negative GH raises; 5 reps x3; rest as needed
These were hard! I couldn't figure them out at first but then got the hang of them I think.
https://youtu.be/Nn_kaB2utEw
D3. Sumo good mornings; 10-12x3; rest as needed
CRAP - as I'm blogging right now I realized i didn't do these. Not sure how I missed them. I was staring at my programming the whole time. I hate when I do that.
D4. Locomotion work 2 min (1 min of 2 different patterns)
Did a lot of ostrich walking and hip stretches.
PM
30 seconds max double unders
30 seocnds max wall balls
30 seconds max box jumps 20" (step down)
30 seconds max wall balls
rest 1 min
x6 sets
+
mobility work
This was good, my legs were like jello though! I did it in the AC and my lungs actually felt cold haha. I didn't know what was going on.
DU 46 - 45 - 50 - 50 - 50 - 42
WB 12 - 12 - 12- 12 - 11- 12
BJ 9 - 9 - 9 - 9 -8 - 9
WB 12 - 12 - 12- 12- 11- 12
I was very happy with my DU, I tripped at the beginning of set 2 and the end of set 6. I would actually try and go as fast as I could with :10 sec left to get as many as I could. Felt good.
11-Jul
A. Power clean x1/hang power clean x2; rest 2 min x5 complexes
My pull finally felt strong today! for this I did 135-145-155-165-175
I did feel like on 175 the bar was in front of me on my HPC.
175 - https://youtu.be/hUnjnvk9BMw
B. snatch pulls; 3x3; rest 2 min
175 - 180 - 185 these felt great actually!
+
For time:
Run 800m
100 Db power snatch 50# (alt'ing)
Run Run 800m
WOOF!! 20:15 this took a while and was tough! My legs were smoked during it.
First 800m was about 4:15 then I took off for my last 800m around 15:45 I think* It was so hot and my legs were smoked by the end of the snatches, i just started muscling them with my arms after about 55. I took off for the 800m run after the snatches and couldn't feel my legs it felt like, I couldn't do more than a trot for about 200m lol.
My legs were pretty sore after the 3 days above. Knees flared up a little after the Friday AM session but the feel better once I roll my legs out and get warmed up. Its just during the day when I'm not doing much that they aggravate me. Other than that I'm good, my chest and shoulders got pretty sore after Thursday's AM session and are still a little sore. Hoping to get a great night sleep tonight, last week was hit or miss mainly because Mike was up and down all night.
I've been taking Max Adrenal the past 3 1/2 weeks probably and I thin I like it. I do sleep deeper and the biggest difference I did notice (maybe it was due to my training) but when I started my cycle this past month it was way better than last month, way less pms issues and it was lighter and didn't affect my training as bad I felt like. Usually I get so tired, irritable and struggle training. I've been taking my fish oil again and a vitamin once a day.
AM
A. Strict press; 5x5; rest 2 min
75-85-95-100-105
Felt pretty good on these today but they did feel a little heavy
B. Weighted dip; 2-3x5; rest 2 min
18# 23# 31# 36# 44# all were for 3 reps but the last one, I failed the 3rd rep
C1. Bench press; 5, 5, 5; rest 1 min
105, 115, 125
felt ok on these. Didn't feel super strong
C2. Bent over barbell rows; 6-8x3; rest 2 min
95# for each set, for 8 reps
D1. Strict hspu; 10 reps x3; rest 1 min
Disaster today. I was doing doubles and singles. I felt so weak on them. The weirdest thing. It took me forever to do 10. Not going to get worried or look too much into until next time, hopefully just an off day for those.
D2. Supinated grip strict pull ups; 15 reps x3; rest 2 min
These were ok, I did 5-4-3-1-1-1
I think i just felt weak during this AM session today, I was a bit tired. I coached the 6am and just didn't sleep great because Mike had trouble sleeping. I usually dont coach the 6am on Thursdays but had to this past week.
PM
10 TTB
10 burpees
Row 1k @3 seconds faster than 30 min row pace
rest 1 min
x5 intervals
This actually went great, I came home and took a nap and waited for the heat to die down a little and hit this at 6pm. TTB were all unbroken, burpees were steady and all my rows I was able to keep pace at. The 5th one was a little tough on the row to hold the pace but not bad.
10-Jul
AM
A. Squat clean; 3 reps on the min for 10 min (light/moderate load)
These went well, I was really working on catching in the bottom and not parallel like I've seemed to have been doing lately. I tried to make sure I when I caught it I let my knees go forward some so i would quit blowing up my back. I really focused on my technique and it helped.
Video of last set at 105# - https://youtu.be/Ctf-3ZzsjoI
B. Banded front squat (~30% 1rm in weight at moderate band tension, as
fast as posisble through both ranges of motion); 3 reps on the min for
10 min
These felt great! I enjoyed doing them, they didn't feel too heavy.
I'm including a view of the front and side of my reps to make sure my mechanics are ok -
Front View - https://youtu.be/34jXtnTShb4
Side View - https://youtu.be/y6aQstaTzMs
C. Rear foot elevated unloaded split squat jumps; 5 reps x5/side; rest
1 min bw sides
These felt good as well, just tough towards the end. I did the same with the videos, I did a close up from the side of each one so you could see my foot work and then a front view. Just want to make sure my mechanics are good and foot work.
Left Side: https://youtu.be/arDYfj9Ey7c
https://youtu.be/XWQQWGuEwTw
Right Side: https://youtu.be/EayqcCYATxc
https://youtu.be/GT5qFxLObZU
D1. Side to side cossack goblet squats; 6 reps/side x3; rest as needed
These were ok, these actually make my left knee hurt a little in that top spot if i dont focus on keeping the weight to the outside of my foot.
D2. Negative GH raises; 5 reps x3; rest as needed
These were hard! I couldn't figure them out at first but then got the hang of them I think.
https://youtu.be/Nn_kaB2utEw
D3. Sumo good mornings; 10-12x3; rest as needed
CRAP - as I'm blogging right now I realized i didn't do these. Not sure how I missed them. I was staring at my programming the whole time. I hate when I do that.
D4. Locomotion work 2 min (1 min of 2 different patterns)
Did a lot of ostrich walking and hip stretches.
PM
30 seconds max double unders
30 seocnds max wall balls
30 seconds max box jumps 20" (step down)
30 seconds max wall balls
rest 1 min
x6 sets
+
mobility work
This was good, my legs were like jello though! I did it in the AC and my lungs actually felt cold haha. I didn't know what was going on.
DU 46 - 45 - 50 - 50 - 50 - 42
WB 12 - 12 - 12- 12 - 11- 12
BJ 9 - 9 - 9 - 9 -8 - 9
WB 12 - 12 - 12- 12- 11- 12
I was very happy with my DU, I tripped at the beginning of set 2 and the end of set 6. I would actually try and go as fast as I could with :10 sec left to get as many as I could. Felt good.
11-Jul
A. Power clean x1/hang power clean x2; rest 2 min x5 complexes
My pull finally felt strong today! for this I did 135-145-155-165-175
I did feel like on 175 the bar was in front of me on my HPC.
175 - https://youtu.be/hUnjnvk9BMw
B. snatch pulls; 3x3; rest 2 min
175 - 180 - 185 these felt great actually!
+
For time:
Run 800m
100 Db power snatch 50# (alt'ing)
Run Run 800m
WOOF!! 20:15 this took a while and was tough! My legs were smoked during it.
First 800m was about 4:15 then I took off for my last 800m around 15:45 I think* It was so hot and my legs were smoked by the end of the snatches, i just started muscling them with my arms after about 55. I took off for the 800m run after the snatches and couldn't feel my legs it felt like, I couldn't do more than a trot for about 200m lol.
My legs were pretty sore after the 3 days above. Knees flared up a little after the Friday AM session but the feel better once I roll my legs out and get warmed up. Its just during the day when I'm not doing much that they aggravate me. Other than that I'm good, my chest and shoulders got pretty sore after Thursday's AM session and are still a little sore. Hoping to get a great night sleep tonight, last week was hit or miss mainly because Mike was up and down all night.
I've been taking Max Adrenal the past 3 1/2 weeks probably and I thin I like it. I do sleep deeper and the biggest difference I did notice (maybe it was due to my training) but when I started my cycle this past month it was way better than last month, way less pms issues and it was lighter and didn't affect my training as bad I felt like. Usually I get so tired, irritable and struggle training. I've been taking my fish oil again and a vitamin once a day.
Tuesday, July 7, 2015
7/07
7-Jul
AM
A. Power clean; build to a tough single
+
open workout 14.1 (PS/du)
AM
A. Power clean; build to a tough single
185
13# off from my max. It just felt heavy today. Missed 190.
+
open workout 14.1 (PS/du)
6+4 rounds
Broke du first 2 rounds because I tripped but went unbroken each round after that. Broke snatches 8/7 rd 1 then 6/5/4 after that. I just felt fatigued, yea it was hot and humid but it's been long enough that it shouldn't be an excuse any more. My grip and arms haut felt fatigued, breathing was ok, a little high but ok. Like I could feel my grip getting tired on du. 2014 I did 7+36 so a good 90-120s faster? I know I went unbroken on all du and snatch I went unbroken rd 1 then 8/7 then 6/5/4 after that and I'm know my breaks were much faster.
Just gonna chalk this one up as an off morning
PM
Run 1 mile for time
PM
Run 1 mile for time
6:50
Lap splits- 1:43 - 1:47 - 1:45 - 1:35
I felt pretty good about this, I was happy my pace was pretty on point. I didn't know what to expect but went off feel, crazy how natural running and pacing my runs comes to me. I obviously haven't been doing any type of running to know where I'm at right now. In high school I ran a 5:14 mile ha but i haven't been anywhere close to that in a while, I'd like to get back under 6:30 and closer to 6:15 one day but happy to be sub 7 for now. Did this on a track, breathing was great, I could just feel it in my legs.
My left knee is a little tender from yesterday but didn't bother me during any of my training today, just need to keep rolling the legs out :)
7/06
6-Jul
AM
A. Squat snatch; build to a tough single then drop to 75% and perform
6 doubles; rest as needed bw
Hit 155, felt tough today so I stuck there, was catching it a little forward too.
Doubles were at 115 and felt light and easy. Didn't need much rest in between.
B. Front squat; build to a max
220#! Super stoked about this. I really didn't know what to expect, I was just hoping to hit 200# I should have known that even though I haven't been front squatting a lot that all the other work would have me strong :)
C. 30 squat clean for time 135#
5:06 - this is a huge PR, but my technique or how I catch the bar in the squat needs to get better. I was super heel heavy and not bending my ankles much so by the end it made my back tired which is why I slowed down the last minute.
https://youtu.be/CjXhTS-0XNk
PM
A. Weighted eccentric only pull ups @41A2; 3-4x6; rest 2 min
These were good, i increased weight each set. 18# 23# 31# 36# 41# 41#
B. Supinated barbell rows; 3-4x5; rest 2 min
These felt good as well. 65-75-85-95-95
+
For time:
1k
50 TTB
500m row
25 CTB pull ups
This was pretty good. Lats got tired! 14:12
1K was in 4:08
Broke TTB 10-10-8-5-5-4-3
500m was 2:04 maybe?
25 CTB were 5-4-4-4-4-1-1-1-1
the first 5-4-4 i butterfly'd I figured i needed to start practicing? And its the only way that will force me to get better at them. They feel easier but make me more out of breath because I'm not super fluent with them. or haven't learned proper breathing with them.
Solid day though, my legs are smoked!
AM
A. Squat snatch; build to a tough single then drop to 75% and perform
6 doubles; rest as needed bw
Hit 155, felt tough today so I stuck there, was catching it a little forward too.
Doubles were at 115 and felt light and easy. Didn't need much rest in between.
B. Front squat; build to a max
220#! Super stoked about this. I really didn't know what to expect, I was just hoping to hit 200# I should have known that even though I haven't been front squatting a lot that all the other work would have me strong :)
C. 30 squat clean for time 135#
5:06 - this is a huge PR, but my technique or how I catch the bar in the squat needs to get better. I was super heel heavy and not bending my ankles much so by the end it made my back tired which is why I slowed down the last minute.
https://youtu.be/CjXhTS-0XNk
PM
A. Weighted eccentric only pull ups @41A2; 3-4x6; rest 2 min
These were good, i increased weight each set. 18# 23# 31# 36# 41# 41#
B. Supinated barbell rows; 3-4x5; rest 2 min
These felt good as well. 65-75-85-95-95
+
For time:
1k
50 TTB
500m row
25 CTB pull ups
This was pretty good. Lats got tired! 14:12
1K was in 4:08
Broke TTB 10-10-8-5-5-4-3
500m was 2:04 maybe?
25 CTB were 5-4-4-4-4-1-1-1-1
the first 5-4-4 i butterfly'd I figured i needed to start practicing? And its the only way that will force me to get better at them. They feel easier but make me more out of breath because I'm not super fluent with them. or haven't learned proper breathing with them.
Solid day though, my legs are smoked!
Sunday, July 5, 2015
7/03
3-Jul
AM
A. 15 rope climbs for time 15' (with feet)
7:49
These felt pretty good. Still need to work on coming down a little faster but I got up in 2 pulls on all attempts but 1. Its been a while since I've done rope climbs with my legs so i was happy with how i did. Still would like to be closer to 6:00.
B1. Strict pull ups; 10 reps x6; rest 30 sec
B2. TTB; 10 reps x6; rest 2 min
This was fine, all TTB were unbroken, first set of strict pull ups were unbroken but I broke from there on most sets were 4-2-1-1-1-1
https://youtu.be/v4nvADwsdcY
+
Amrap sets of 25 unbroken double unders in 6 min
only got 8, it was a struggle to jump today for some reason. Like I had to try hard and it made me tired. I did 3 sets rested a little did 3 more then tripped did 2 more then tripped again. I attempted 10 sets but 2 of those i tripped on around the 17th rep.
PM
21-15-9
Deadlift 205#
bar facing burpees
hspu (kipping open standards)
13:00
This was ok, the DL actually felt the hardest. Bar facing burpees were ok, just slow and steady. HSPU felt good. DL i broke 8-7-6/6-5-4/5-4 HSPU i did 8/7/4/2 - 6/5/4 - 9 I didn't have any one judging me but i was very deliberate with my reps and made sure i kicked my heels up like i had to do in the open. Just felt like my time was slow.
https://youtu.be/rU2HNmKyVsc
AM
A. 15 rope climbs for time 15' (with feet)
7:49
These felt pretty good. Still need to work on coming down a little faster but I got up in 2 pulls on all attempts but 1. Its been a while since I've done rope climbs with my legs so i was happy with how i did. Still would like to be closer to 6:00.
B1. Strict pull ups; 10 reps x6; rest 30 sec
B2. TTB; 10 reps x6; rest 2 min
This was fine, all TTB were unbroken, first set of strict pull ups were unbroken but I broke from there on most sets were 4-2-1-1-1-1
https://youtu.be/v4nvADwsdcY
+
Amrap sets of 25 unbroken double unders in 6 min
only got 8, it was a struggle to jump today for some reason. Like I had to try hard and it made me tired. I did 3 sets rested a little did 3 more then tripped did 2 more then tripped again. I attempted 10 sets but 2 of those i tripped on around the 17th rep.
PM
21-15-9
Deadlift 205#
bar facing burpees
hspu (kipping open standards)
13:00
This was ok, the DL actually felt the hardest. Bar facing burpees were ok, just slow and steady. HSPU felt good. DL i broke 8-7-6/6-5-4/5-4 HSPU i did 8/7/4/2 - 6/5/4 - 9 I didn't have any one judging me but i was very deliberate with my reps and made sure i kicked my heels up like i had to do in the open. Just felt like my time was slow.
https://youtu.be/rU2HNmKyVsc
Friday, July 3, 2015
6/30 30 minute row
30-Jun
Row 30 min for max meters (hr peak, hr average, total meters, pace)
Row 30 min for max meters (hr peak, hr average, total meters, pace)
6,815 meters.
I was happy with it, felt pretty good actually. I was uncomfortable the last 7-8 minutes I think and pushed hard the last 4. Breathing was fine during it.
My quads and lats were really tight when I finished.
HR max- 185 this was during last 5min
HR avg - 159
Pace 2:12 avg
7/02
2-Jul
A. Squat snatch; 8 singles @88% 1rm; rest 90 seconds
B. Front squat; 6x6; rest 3 min (ascending sets)
C. OHS; 30 for time 135#
Practiced some butterfly ctb, made a little progress, I was able to do 5
A. Squat snatch; 8 singles @88% 1rm; rest 90 seconds
I can tell my 1rm is close to my potential because for the 1st time in a while, 88% was a little tough :)
145- didn't miss any
B. Front squat; 6x6; rest 3 min (ascending sets)
125-135-145-155-165
I feel like a weeny, 165 felt heavy!
C. OHS; 30 for time 135#
2:59 10-8-12 pretty happy with this. I was smoked after the front squats though, but these actually felt pretty good, wrists and shoulders got fatigued a little. I really found my grove on the last 12.
https://youtu.be/wp6wT3S7Dbo
+
airdyne 5 min for max calories
+
airdyne 5 min for max calories
92 :( was hoping for 100, my legs were on fire the whole time though today.
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