PM
Warm up oly drills 20 min
+
5 min amrap:
30 squat clean and jerk 105#
30 bar facing burpees
30reps...
Wasn't too happy with this. But I should of expected it. I was tired and drained when I got to the gym tonight. Legs were sore and had no energy(not sure why, could be a combination of things). I tried a new approach and it wasn't faster. I tried push jerking the jerk instead of thrustering since I feel I lose power on my thruster, I thought it would save my shoulders till the end. I should of just thrustered until I got tired then push jerked if needed. I didn't tng the first 5 reps like last time either thinking it would help save energy. I tried and I learned. I just hate doing worse on a workout the 2nd go around. Just mentally hard for me. But I needed a little reality check. Haven't had an off day like this in a while. Better now than this weekend. But I'm eating ribs right now and about to eat a little coconut ice cream :) Amazing what good food can do for me mentally!
Tuesday, January 8, 2013
1/8 AM Tests
8-Jan
AM
A. Back squat; build to a 5rm
B. Weighted chin up; build to a 5rm
+
10 rounds for time:
10 box jumps 20"
10 chin ups
A. 205# Worked from 195, 200, 205
http://youtu.be/eoGiFCDJ0K0
- was gonna stop at 200 but Mike said I didn't have to grind enough so he made me try for 205. Pretty sure 205 for 5 is a PR.
B. 25# Worked from 15, 20, 25
+
9:54
http://youtu.be/xZzYIXLaJQY
- Used a different grip on the chin ups since my hands are ripped, held on more with finger tips and wrapped thumbs under the bar. This smoked my grip way more than the other way and I wasn't kipping much because I didn't want to rip my hands more but wanted to get the work done. Upper body isn't sore yet from the 50MU last night but it is def still fatigued and tired. Went to small fast sets pretty early on. I didn't want to but knew it would be faster. Grip was just tired, wasn't my lats or arms that were tired so much this time compared to last. Box jumps were easy. Would love to do this fresh.
AM
A. Back squat; build to a 5rm
B. Weighted chin up; build to a 5rm
+
10 rounds for time:
10 box jumps 20"
10 chin ups
A. 205# Worked from 195, 200, 205
http://youtu.be/eoGiFCDJ0K0
- was gonna stop at 200 but Mike said I didn't have to grind enough so he made me try for 205. Pretty sure 205 for 5 is a PR.
B. 25# Worked from 15, 20, 25
+
9:54
http://youtu.be/xZzYIXLaJQY
- Used a different grip on the chin ups since my hands are ripped, held on more with finger tips and wrapped thumbs under the bar. This smoked my grip way more than the other way and I wasn't kipping much because I didn't want to rip my hands more but wanted to get the work done. Upper body isn't sore yet from the 50MU last night but it is def still fatigued and tired. Went to small fast sets pretty early on. I didn't want to but knew it would be faster. Grip was just tired, wasn't my lats or arms that were tired so much this time compared to last. Box jumps were easy. Would love to do this fresh.
Monday, January 7, 2013
1/7
7-Jan
A. Glute sequencing drills + Oly tech work 20 min warm up
B. Build to a 1rm power snatch with perfect form (if you feel the
hitch shut it down, and film)
C. Snatch grip RDL (use straps) @6020, 2-3x5; rest 90 seconds
D. 50 muscle ups for time
B. 130# Worked up from 105, 115, 120, 125, 130.
- missed 130 a few times, Mike was watching me. I wasn't hitching I was just getting anxious and pulling a little early. Finally got patient and caught it, feet a little wide but just glad I didn't have a hitch.
http://youtu.be/txDpWtFatzA
- I'll take any thoughts/opinions. ( I have my misses on video as well as the 115, 120 & 125 if you want to see them, just let me know)
C. 145x3, 145x3, 150x3, 155x3, 160x2
D. 20:00 even. Had 30 at 10:55 which is a PR by over 2 minutes. Hands started ripping on 35, put my gymnastics straps on. It took away from my kip cause they were getting worse and worse. I think I could of gone a minute faster if my hands wouldn't of ripped. Bandaging them up now so hopefully they feel good enough in the morning for pullups and are fresh by Saturday.
- Started out with a few doubles then just did all fast singles. Just kept chipping away trying to stay mentally focused and not get caught up on the large # I had to do.
A. Glute sequencing drills + Oly tech work 20 min warm up
B. Build to a 1rm power snatch with perfect form (if you feel the
hitch shut it down, and film)
C. Snatch grip RDL (use straps) @6020, 2-3x5; rest 90 seconds
D. 50 muscle ups for time
B. 130# Worked up from 105, 115, 120, 125, 130.
- missed 130 a few times, Mike was watching me. I wasn't hitching I was just getting anxious and pulling a little early. Finally got patient and caught it, feet a little wide but just glad I didn't have a hitch.
http://youtu.be/txDpWtFatzA
- I'll take any thoughts/opinions. ( I have my misses on video as well as the 115, 120 & 125 if you want to see them, just let me know)
C. 145x3, 145x3, 150x3, 155x3, 160x2
D. 20:00 even. Had 30 at 10:55 which is a PR by over 2 minutes. Hands started ripping on 35, put my gymnastics straps on. It took away from my kip cause they were getting worse and worse. I think I could of gone a minute faster if my hands wouldn't of ripped. Bandaging them up now so hopefully they feel good enough in the morning for pullups and are fresh by Saturday.
- Started out with a few doubles then just did all fast singles. Just kept chipping away trying to stay mentally focused and not get caught up on the large # I had to do.
Sunday, January 6, 2013
1/5
5-Jan
AM
OLY lifting skill work 60-90 min; build up to moderate loads for clean
and snatch so long as there is no hitch. Work Rdl to knee, to below
knee, to mid-shin, to from the floor
Snatch - worked up to 115# again. Felt much much smoother today than last Saturday.
http://youtu.be/0F9gVEgImmQ
Clean- worked up to 155#. Up 10# from last week. 145 felt real good and easy so I decided to try 155# still felt good.
http://youtu.be/xHynhaeZdfE
PM
21-15-9
Front squat 135#
Toes to bar
Immediated upon completion
Row 1k for time
9:42
http://youtu.be/Ja2du9g_I3Y
Rd 1 - FS 12,10 TTB 7,7,7
Rd 2 - FS 8,7 TTB 5,5,5
Rd 3 - FS 9 TTB 6,3
- Front squats felt really strong today. I probably could of grinded out the set of 15 un broken but thought it would carry over to the set of 9. Kept between a 1:56-2:00 on first 750m then got down to low 1:50s for last 150m eyes were closed most of the time so only saw glances at my row time.
Legs are sore today from the above!
AM
OLY lifting skill work 60-90 min; build up to moderate loads for clean
and snatch so long as there is no hitch. Work Rdl to knee, to below
knee, to mid-shin, to from the floor
Snatch - worked up to 115# again. Felt much much smoother today than last Saturday.
http://youtu.be/0F9gVEgImmQ
Clean- worked up to 155#. Up 10# from last week. 145 felt real good and easy so I decided to try 155# still felt good.
http://youtu.be/xHynhaeZdfE
PM
21-15-9
Front squat 135#
Toes to bar
Immediated upon completion
Row 1k for time
9:42
http://youtu.be/Ja2du9g_I3Y
Rd 1 - FS 12,10 TTB 7,7,7
Rd 2 - FS 8,7 TTB 5,5,5
Rd 3 - FS 9 TTB 6,3
- Front squats felt really strong today. I probably could of grinded out the set of 15 un broken but thought it would carry over to the set of 9. Kept between a 1:56-2:00 on first 750m then got down to low 1:50s for last 150m eyes were closed most of the time so only saw glances at my row time.
Legs are sore today from the above!
Saturday, January 5, 2013
1/4
4-Jan
A1. Weighted chin up 1-2 tough reps x5; rest 10 seconds
A2. Muscle up 7 for time x5; rest 2 min
B. 3 position paused clean grip RDL 3-4x4; rest 90 seconds
C1. Weighted back extensions @2222, 3-5x4; rest 1 min (use glutes to drive up)
C2. 7 parallete hspu for time x4; rest 2 min
A1. 25, 25, 27.5, 30, 35 all x1
A2. :48, 1:50, 1:48, 1:59, 1:57
Set 1: http://youtu.be/6ieDYLAfgVM 7UB
Set 2: http://youtu.be/XzT69IVOLd0 2-2-1-1-1
Set 3: http://youtu.be/t7_8NN2pE5c 2-2-1-1-1
Set 4: http://youtu.be/wOZFC3S9cAM 2-1-1-1-1-1
Set 5: http://youtu.be/0qw2221WhdU 2-1-1-1-1-1
Grip got fatigued on the MU's this time. Just started doing singles so I would rest less. 7UB took a lot out of me but had to see if I'd be able to do it. My upper body was stiff going into it and I didn't think they would go as well as they did but felt good on them.
B. 155, 165, 175, 185x3 - felt pretty good, back was just a bit sore from DL on Wednesday so it was had keeping it tight on the 3 pauses so I couldn't go heavier.
C1. 45# all x5
C2. 2:40, 2:42, 2:47, 3:30
Set 1: http://youtu.be/mUk7KyD6GrY
- felt better on these than last week, felt more comfortable. Was actually able to kick up on to the wall for all the starts, only missed kicking up twice i think. I usually put my head on the mat and kick up but not sure if they allow you to do that in competition. I bonked on the last set. I did 2 then 1 then missed my 4th one and had to rest to get it, shoulders just gave out on me and had to rest longer between singles than I did on the previous sets.
Super stoked about the gymnastics progress!!
Sleep: 8 solid awesome hours. Slept about 8 hours the past 2 nights but kept waking up.
A1. Weighted chin up 1-2 tough reps x5; rest 10 seconds
A2. Muscle up 7 for time x5; rest 2 min
B. 3 position paused clean grip RDL 3-4x4; rest 90 seconds
C1. Weighted back extensions @2222, 3-5x4; rest 1 min (use glutes to drive up)
C2. 7 parallete hspu for time x4; rest 2 min
A1. 25, 25, 27.5, 30, 35 all x1
A2. :48, 1:50, 1:48, 1:59, 1:57
Set 1: http://youtu.be/6ieDYLAfgVM 7UB
Set 2: http://youtu.be/XzT69IVOLd0 2-2-1-1-1
Set 3: http://youtu.be/t7_8NN2pE5c 2-2-1-1-1
Set 4: http://youtu.be/wOZFC3S9cAM 2-1-1-1-1-1
Set 5: http://youtu.be/0qw2221WhdU 2-1-1-1-1-1
Grip got fatigued on the MU's this time. Just started doing singles so I would rest less. 7UB took a lot out of me but had to see if I'd be able to do it. My upper body was stiff going into it and I didn't think they would go as well as they did but felt good on them.
B. 155, 165, 175, 185x3 - felt pretty good, back was just a bit sore from DL on Wednesday so it was had keeping it tight on the 3 pauses so I couldn't go heavier.
C1. 45# all x5
C2. 2:40, 2:42, 2:47, 3:30
Set 1: http://youtu.be/mUk7KyD6GrY
- felt better on these than last week, felt more comfortable. Was actually able to kick up on to the wall for all the starts, only missed kicking up twice i think. I usually put my head on the mat and kick up but not sure if they allow you to do that in competition. I bonked on the last set. I did 2 then 1 then missed my 4th one and had to rest to get it, shoulders just gave out on me and had to rest longer between singles than I did on the previous sets.
Super stoked about the gymnastics progress!!
Sleep: 8 solid awesome hours. Slept about 8 hours the past 2 nights but kept waking up.
Thursday, January 3, 2013
1/2
2-Jan (Spicy Wednesday)
5 sets @100%
10 TnG deadlift moderate/heavy
5 burpees AFAP
Airdyne sprint 30 seconds all out
Rest 4:30
DL 185#
AD Cal: 18, 15, 14, 16, 14
Actually felt better than 2 weeks ago when I did this. I was worried after set 2 that I was going to bonk, I felt that the :30 sec less rest was going to add up. But I actually held up pretty well and got a few more cal than 2 weeks ago. Felt much better afterwards as well. My legs obviously felt like they were going to explode but felt like my recovery from set to set was better. Not sure what happened on set 4, I got a second wind I guess. Deadlifts felt stronger/smoother.
*Side note, I practiced some pistols the other day and I haven't done them in a while so just wanted to do a few to stay familiar with them. But I felt so much stronger doing them than before. I really think the glute work has helped them! I was able to stay back on my heel more and not go all up on my toes to use my quads :) I even did 10 alternating with out holding my foot.
5 sets @100%
10 TnG deadlift moderate/heavy
5 burpees AFAP
Airdyne sprint 30 seconds all out
Rest 4:30
DL 185#
AD Cal: 18, 15, 14, 16, 14
Actually felt better than 2 weeks ago when I did this. I was worried after set 2 that I was going to bonk, I felt that the :30 sec less rest was going to add up. But I actually held up pretty well and got a few more cal than 2 weeks ago. Felt much better afterwards as well. My legs obviously felt like they were going to explode but felt like my recovery from set to set was better. Not sure what happened on set 4, I got a second wind I guess. Deadlifts felt stronger/smoother.
*Side note, I practiced some pistols the other day and I haven't done them in a while so just wanted to do a few to stay familiar with them. But I felt so much stronger doing them than before. I really think the glute work has helped them! I was able to stay back on my heel more and not go all up on my toes to use my quads :) I even did 10 alternating with out holding my foot.
Wednesday, January 2, 2013
1/1 - New Year!
1-Jan
AM - Ghetto booty training:
A. Rear foot elevated DB split squats @33x1, 3-5x4; rest 90 seconds bw legs
B. Weighted chin up clusters 1.1.1.1.1x4; rest 15 seconds/rest 3 min
C. Single leg back extensions (drive through glute at the top)
4-5x3/leg; rest 1 min bw leg
A. 35 x5, 40 x5, 45 x5, 50 x4 - last set was tough
B. 20, 22.5, 25, 27.5
C. 10# all x5
PM
Warm up oly drills 20 min
+
15 min amrap:
30 meter bear crawl
30 hang squat clean 65#
30 cals airdyne
Warmed up with some snatch and clean technique..practiced a few tng with 65# on each movement trying to keep good form and no hitch.
15 min amrap:
3rds + 30m bear crawl + 15 hang squat cleans
http://youtu.be/liNU-aaW0H4
Bear crawls aren't my thing. Did 1st rd of squat cleans in 10,10,10 rd 2: 10, 10, 5, 5 rd 3 was all 5's.
Had a constant burn in my legs after round 1. Felt pretty good overall. Hang squat cleans felt more fluent.
A little stiff and sore today from this and the previous few days. Mainly my glutes, traps and sides of my shoulders. Nothing major though!
It was amazing having a 4 day weekend. I got to train at 10am on Monday and at 9:30am and 3:30pm for my double yesterday. I could really get used to that training schedule, just need to find a way that would make it possible. I did not see the ball drop, I went to bed at 11pm on new years eve and didn't get up till 9am it was amazing. I had a solid 9 hours of sleep each night over the break. Couldn't fall asleep last night though, only got about 7 hours. Feeling tired this morning.
AM - Ghetto booty training:
A. Rear foot elevated DB split squats @33x1, 3-5x4; rest 90 seconds bw legs
B. Weighted chin up clusters 1.1.1.1.1x4; rest 15 seconds/rest 3 min
C. Single leg back extensions (drive through glute at the top)
4-5x3/leg; rest 1 min bw leg
A. 35 x5, 40 x5, 45 x5, 50 x4 - last set was tough
B. 20, 22.5, 25, 27.5
C. 10# all x5
PM
Warm up oly drills 20 min
+
15 min amrap:
30 meter bear crawl
30 hang squat clean 65#
30 cals airdyne
Warmed up with some snatch and clean technique..practiced a few tng with 65# on each movement trying to keep good form and no hitch.
15 min amrap:
3rds + 30m bear crawl + 15 hang squat cleans
http://youtu.be/liNU-aaW0H4
Bear crawls aren't my thing. Did 1st rd of squat cleans in 10,10,10 rd 2: 10, 10, 5, 5 rd 3 was all 5's.
Had a constant burn in my legs after round 1. Felt pretty good overall. Hang squat cleans felt more fluent.
A little stiff and sore today from this and the previous few days. Mainly my glutes, traps and sides of my shoulders. Nothing major though!
It was amazing having a 4 day weekend. I got to train at 10am on Monday and at 9:30am and 3:30pm for my double yesterday. I could really get used to that training schedule, just need to find a way that would make it possible. I did not see the ball drop, I went to bed at 11pm on new years eve and didn't get up till 9am it was amazing. I had a solid 9 hours of sleep each night over the break. Couldn't fall asleep last night though, only got about 7 hours. Feeling tired this morning.
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