31-Dec
A. Glute sequencing drills + Oly tech work 20 min warm up
B. Snatch grip RDL (use straps) @6020, 4-5x5; rest 2 min (use glutes
to drive you back up out of the hole)
+
20 min amrap:
3 muscle ups
3 wall walks
6 toes to bar
6 hspu
A. worked with just the bar, 65# and 75#, felt good.
B. 125, 135, 145, 150, 150
- these are feeling better but had to stay at 150# because a couple times my butt would come up a little early.
20 min AMRAP:
6rds + 2MU
- did first rd unbroken then rd 2 I broke mu 2,1 and hspu 3,3. 3rd round was 2,1 mu, 3,3 hspu, rds 4-6 mu all singles, hspu 3,3 t2b 3,3. Had 30 sec left for my last 2 mu, rested till 15 sec and did 2 ub almost missed the 2nd one. Used a wider grip on t2b and could def tell a difference, felt them more in my lats.
The past 2 training sessions I've had a workout partner! My friend Caitlin who is from Memphis but in grad school at Notre Dame is in town. She finished around 18th at regional last year and like 10th the year before. It's been fun having someone to compete and workout with.
Going back to the gym with Mike this pm. He has a PM session so I'm going to just work on some skill technique stuff that may come up in the OC throwdown.
Monday, December 31, 2012
Sunday, December 30, 2012
12/29
29-Dec
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
90min
Snatch - Worked up to 115#. Felt pretty good, feet kept going wide though. Did about 5-6 reps at 95, 5-6 @105 and 5-6 @115. I also did the 3 position Rdl with each of these weights before snatching as well as some snatch pulls.
Video of snatches - several attempts all combined in 1 video.
http://youtu.be/sQ7V6P-E0No
Clean - Worked up to 145#. These actually felt really good. I think my butt was raising a little high after watching my videos but I felt like I was catching it so much better and didn't feel the hitch. It felt so much easier and lighter to come out of the squat than it usually does. I did the same routine with cleans as I did with snatches at the following weights: 95, 115, 135, 145.
Video of some of my cleans - 4-5 attempts all combined in 1 video.
http://youtu.be/i-Px0x6nFsM
PM
For time:
15 strict chin ups (5,3,2,2,1,1,1)
15 wall walks
15 hspu (5,2,2,2,2,1,1)
8:22
http://youtu.be/MmffhvXyffI
- strict pullups felt easy, wall walks are starting to get easier. Did the 15 in just over 4 min.
- hspu were hard to go right into after wall walks, felt like if I kicked up on the wall right away I was gonna fall on my face, arms were burning.
Rest 10 min
7 rounds for time:
5 front squat 135#
5 box jumps 24"
5:12
http://youtu.be/ymnVJjTWHhA
-felt good, upper body was burning the most. Shoulders started burning after first few rounds holding the bar in the rack position. Didn't know how to pace this or attack it so paced the first few rounds and the last 3 I realized I could push the pace and be fine. Def think I could knock a few seconds off. This was fun!
* I'm a little sore/stiff today(Sunday). But no work tomorrow or Tuesday!! Wahoo!
Got an email today that they will release the OC Throwdown workouts at least 3 days before competition begins, so I should know by next Thursday the 10th!
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
90min
Snatch - Worked up to 115#. Felt pretty good, feet kept going wide though. Did about 5-6 reps at 95, 5-6 @105 and 5-6 @115. I also did the 3 position Rdl with each of these weights before snatching as well as some snatch pulls.
Video of snatches - several attempts all combined in 1 video.
http://youtu.be/sQ7V6P-E0No
Clean - Worked up to 145#. These actually felt really good. I think my butt was raising a little high after watching my videos but I felt like I was catching it so much better and didn't feel the hitch. It felt so much easier and lighter to come out of the squat than it usually does. I did the same routine with cleans as I did with snatches at the following weights: 95, 115, 135, 145.
Video of some of my cleans - 4-5 attempts all combined in 1 video.
http://youtu.be/i-Px0x6nFsM
PM
For time:
15 strict chin ups (5,3,2,2,1,1,1)
15 wall walks
15 hspu (5,2,2,2,2,1,1)
8:22
http://youtu.be/MmffhvXyffI
- strict pullups felt easy, wall walks are starting to get easier. Did the 15 in just over 4 min.
- hspu were hard to go right into after wall walks, felt like if I kicked up on the wall right away I was gonna fall on my face, arms were burning.
Rest 10 min
7 rounds for time:
5 front squat 135#
5 box jumps 24"
5:12
http://youtu.be/ymnVJjTWHhA
-felt good, upper body was burning the most. Shoulders started burning after first few rounds holding the bar in the rack position. Didn't know how to pace this or attack it so paced the first few rounds and the last 3 I realized I could push the pace and be fine. Def think I could knock a few seconds off. This was fun!
* I'm a little sore/stiff today(Sunday). But no work tomorrow or Tuesday!! Wahoo!
Got an email today that they will release the OC Throwdown workouts at least 3 days before competition begins, so I should know by next Thursday the 10th!
Saturday, December 29, 2012
12/28 - MU PR's!!!
28-Dec
A1. Weighted chin up 2-3 tough reps x5; rest 10 seconds
A2. Muscle up 5 for time x5; rest 2 min
B. 3 position paused clean grip RDL 4-6x4; rest 90 seconds
C1. Weighted back extensions @2222, 4-6x4; rest 1 min (use glutes to drive up)
C2. 6 parallete hspu for time x4; rest 2 min
A1. 20 x3, 22,5 x3, 25 x2, 25x2 27.5 x2
A2. :28 UB(PR!!), :28 UB(AGAIN!), :56 3,1,1, :59 3,1,1:55 3,1,1
Set 1: http://youtu.be/JAkqfEf8sOs
Set 2: http://youtu.be/rclg-JDmLnc (not once but twice!!)
Set 3: http://youtu.be/O38haqwaa5o
Set 4: http://youtu.be/khF61ifKBu0
Set 5 http://youtu.be/oGQ6BXoLOb0
B. 155, 165, 175, 185 all x4
C1. 25, 25, 45, 45 all x6
C2. 5" deficit I believe. Pretty sure the games was 6"
2:36, 2:06, 1:58, 3:30
Set 1: http://youtu.be/aISyj7Ld4W8 - did great on 1st 3, then struggled for last 3, kept kicking away from wall
Set 2: http://youtu.be/VBiuOoueRNc
Set 3: http://youtu.be/9dg0VqXzxyA
Set 4: http://youtu.be/9GtK4JKdapk
* I don't think I was failing because I just wasn't strong enough, I know that's part of it. But I am just uncomfortable on the paralettes. If you told me to do 5" deficit hspu with plates I think I would do better just because I feel more comfortable. That was like my 3rd time doing phspu. Def something I need to keep working on and playing with to get more comfortable. Also need to get comfortable trying to get a big kip. Just need practice.
Started feeling much better yesterday(12/27). At 3 solid meals.
Had 4 eggs and some broccoli cooked in bacon for breakfast today(12/28) and got super nauseas afterwards. Ate lunch at 2 when it went away, shredded pork butter nut squash and brussels, and felt fine afterwards. I'm starting to wonder if I'm developing a slight food intolerance to something. I'm really paying close attention to what I'm eating and how I'm feeling afterwards right now to try and figure this out.
Mike and I were walking into Lowe's yesterday and I had mentioned I wanted a new pair of capri tights to workout in cause my favorite pair were getting to big and I could only wear them in certain workouts cause they would slide down, and he told me to just give it a few weeks because my butt was about to get big(from my glute sessions). Right as he said that a lady was walking out of Lowe's and heard him and had the most shocked look on her face, she couldn't believe he just told me that...pretty funny at the time lol
Sleep: Tuesday night - 8 hrs + 1 hr nap from 7-8 pm on the plane
Wednesday night - 9 hrs
Thursday night - 8 hrs (laid in bed for 1 hr before I finally fell asleep)
A1. Weighted chin up 2-3 tough reps x5; rest 10 seconds
A2. Muscle up 5 for time x5; rest 2 min
B. 3 position paused clean grip RDL 4-6x4; rest 90 seconds
C1. Weighted back extensions @2222, 4-6x4; rest 1 min (use glutes to drive up)
C2. 6 parallete hspu for time x4; rest 2 min
A1. 20 x3, 22,5 x3, 25 x2, 25x2 27.5 x2
A2. :28 UB(PR!!), :28 UB(AGAIN!), :56 3,1,1, :59 3,1,1:55 3,1,1
Set 1: http://youtu.be/JAkqfEf8sOs
Set 2: http://youtu.be/rclg-JDmLnc (not once but twice!!)
Set 3: http://youtu.be/O38haqwaa5o
Set 4: http://youtu.be/khF61ifKBu0
Set 5 http://youtu.be/oGQ6BXoLOb0
B. 155, 165, 175, 185 all x4
C1. 25, 25, 45, 45 all x6
C2. 5" deficit I believe. Pretty sure the games was 6"
2:36, 2:06, 1:58, 3:30
Set 1: http://youtu.be/aISyj7Ld4W8 - did great on 1st 3, then struggled for last 3, kept kicking away from wall
Set 2: http://youtu.be/VBiuOoueRNc
Set 3: http://youtu.be/9dg0VqXzxyA
Set 4: http://youtu.be/9GtK4JKdapk
* I don't think I was failing because I just wasn't strong enough, I know that's part of it. But I am just uncomfortable on the paralettes. If you told me to do 5" deficit hspu with plates I think I would do better just because I feel more comfortable. That was like my 3rd time doing phspu. Def something I need to keep working on and playing with to get more comfortable. Also need to get comfortable trying to get a big kip. Just need practice.
Started feeling much better yesterday(12/27). At 3 solid meals.
Had 4 eggs and some broccoli cooked in bacon for breakfast today(12/28) and got super nauseas afterwards. Ate lunch at 2 when it went away, shredded pork butter nut squash and brussels, and felt fine afterwards. I'm starting to wonder if I'm developing a slight food intolerance to something. I'm really paying close attention to what I'm eating and how I'm feeling afterwards right now to try and figure this out.
Mike and I were walking into Lowe's yesterday and I had mentioned I wanted a new pair of capri tights to workout in cause my favorite pair were getting to big and I could only wear them in certain workouts cause they would slide down, and he told me to just give it a few weeks because my butt was about to get big(from my glute sessions). Right as he said that a lady was walking out of Lowe's and heard him and had the most shocked look on her face, she couldn't believe he just told me that...pretty funny at the time lol
Sleep: Tuesday night - 8 hrs + 1 hr nap from 7-8 pm on the plane
Wednesday night - 9 hrs
Thursday night - 8 hrs (laid in bed for 1 hr before I finally fell asleep)
Wednesday, December 26, 2012
12/26
26-Dec
A. Glute sequencing drills + Oly tech work 20 min warm up
B. Snatch grip RDL (use straps) @6020, 5-6x5; rest 2 min (use glutes
to drive you back up out of the hole)
C1. Bench press 5, 5, 5, 5; rest 1 min
C2. Push jerk TnG 20, 20, 20; rest 2 min
+
5 rounds for time:
10 kbs 1.5 pood
Row 250m
A. Worked on snatches mainly and finished with some cleans. Got Mike to watch my snatches to make sure I was still doing them with perfect form. He said they looked great and didn't have any corrections for me. Can't wait till Saturdays AM lifting session.
B. 125, 135, 145, 145, 150 all x5
150# http://youtu.be/pGv_I9U_uFQ
- these felt wayyyy better than last week, felt much stronger in these positions! Super excited, I'll take a super sore butt if it's going to make these feel stronger.
C. 120, 125, 130
C2. 75, 85, 95x18 completely ran out of gas and dropped the bar after 18
+
7:42
http://youtu.be/CPBdthlonIA
- stayed under 1:50 for most part on rows, 3rd round I accidently only rowed 200m so I rowed 300m on round 4. Shooting for closer to 1:45 splits, lacked energy, mainly was at 1:48.
*Been having weird stomach issues the past 2 days. Woke up Christmas Day felt great besides the fact my glutes were SO sore. At 3 eggs 2 bacon 1/2 sweet potato and a small spinach salad for breakfast and then all of a sudden around 10 I felt super naseaus, felt like I wanted to throw up. Had a few bites of paleo lasagna for lunch not much at all. Layed down for a few hours. Ate a small cranberry muffin around 3 to try and settle my stomach, it helped a little. Got to the airport at 4:30, got hungry so tried to eat half a apple and some green tea. It was storming on my flight so there was lots of turbulance, I really wanted to throw up at this point. Got off the plane in Charlotte, had 1hr till my flight to memphis, immediatly went and got some Dramamine and went and got a chicken burrito and some chips from a moes type place at the airport. I was real hungry but had no appetite for anything healthy. I just wanted something greasy but not awful for me. Ate that, took the Dramamine, and passed out the whole flight home. Felt better when I got in and munched on some food(peanut M&Ms) while openning presents at Mikes families house. Went to bed, slept 8 hours, felt fine when I woke up and then ate spinach salad and some shredded chicken for breakfast at 10am and immediately felt naseaus again. Layed down for a bit, felt better around 2, ate a few diced red potatoes for some carbs, went and trained at 3 and felt great when I started and then by my last set of Push jerks I was gassed, had no energy cause I didn't eat much all day. Felt awful after the short metcon, wanted to throw up again. Drank my shake recovered and felt great 30 min later. Was starving for dinner. We crocked pot a brisket all day and I ate that and red potatoes and brussels for dinner. It was delicious. First meal I've enjoyed since breakfast yesterday. I feel ok so far, just really full, cause I ate a lot and havent ate that much at a meal in a few days. Don't know what was going on with my stomach. It sometimes gets like this a few days before my cycle begins but it just ended a few days ago, so I'm lost as to why I was feeling like this.
I had an amazing Christmas and got some awesome gifts. Glad to be back in Memphis though and ready to train hard these next 3 weeks till OC Throwdown. It will be here soon. Then the open will start soon after that!!
A. Glute sequencing drills + Oly tech work 20 min warm up
B. Snatch grip RDL (use straps) @6020, 5-6x5; rest 2 min (use glutes
to drive you back up out of the hole)
C1. Bench press 5, 5, 5, 5; rest 1 min
C2. Push jerk TnG 20, 20, 20; rest 2 min
+
5 rounds for time:
10 kbs 1.5 pood
Row 250m
A. Worked on snatches mainly and finished with some cleans. Got Mike to watch my snatches to make sure I was still doing them with perfect form. He said they looked great and didn't have any corrections for me. Can't wait till Saturdays AM lifting session.
B. 125, 135, 145, 145, 150 all x5
150# http://youtu.be/pGv_I9U_uFQ
- these felt wayyyy better than last week, felt much stronger in these positions! Super excited, I'll take a super sore butt if it's going to make these feel stronger.
C. 120, 125, 130
C2. 75, 85, 95x18 completely ran out of gas and dropped the bar after 18
+
7:42
http://youtu.be/CPBdthlonIA
- stayed under 1:50 for most part on rows, 3rd round I accidently only rowed 200m so I rowed 300m on round 4. Shooting for closer to 1:45 splits, lacked energy, mainly was at 1:48.
*Been having weird stomach issues the past 2 days. Woke up Christmas Day felt great besides the fact my glutes were SO sore. At 3 eggs 2 bacon 1/2 sweet potato and a small spinach salad for breakfast and then all of a sudden around 10 I felt super naseaus, felt like I wanted to throw up. Had a few bites of paleo lasagna for lunch not much at all. Layed down for a few hours. Ate a small cranberry muffin around 3 to try and settle my stomach, it helped a little. Got to the airport at 4:30, got hungry so tried to eat half a apple and some green tea. It was storming on my flight so there was lots of turbulance, I really wanted to throw up at this point. Got off the plane in Charlotte, had 1hr till my flight to memphis, immediatly went and got some Dramamine and went and got a chicken burrito and some chips from a moes type place at the airport. I was real hungry but had no appetite for anything healthy. I just wanted something greasy but not awful for me. Ate that, took the Dramamine, and passed out the whole flight home. Felt better when I got in and munched on some food(peanut M&Ms) while openning presents at Mikes families house. Went to bed, slept 8 hours, felt fine when I woke up and then ate spinach salad and some shredded chicken for breakfast at 10am and immediately felt naseaus again. Layed down for a bit, felt better around 2, ate a few diced red potatoes for some carbs, went and trained at 3 and felt great when I started and then by my last set of Push jerks I was gassed, had no energy cause I didn't eat much all day. Felt awful after the short metcon, wanted to throw up again. Drank my shake recovered and felt great 30 min later. Was starving for dinner. We crocked pot a brisket all day and I ate that and red potatoes and brussels for dinner. It was delicious. First meal I've enjoyed since breakfast yesterday. I feel ok so far, just really full, cause I ate a lot and havent ate that much at a meal in a few days. Don't know what was going on with my stomach. It sometimes gets like this a few days before my cycle begins but it just ended a few days ago, so I'm lost as to why I was feeling like this.
I had an amazing Christmas and got some awesome gifts. Glad to be back in Memphis though and ready to train hard these next 3 weeks till OC Throwdown. It will be here soon. Then the open will start soon after that!!
Monday, December 24, 2012
12/24
24-Dec
A. Rear foot elevated DB split squats @33x1, 5-6x5; rest 90 seconds bw legs
B. Weighted chin up clusters 2.2.2.2x4; rest 15 seconds/rest 3 min
C. Single leg RDL 10-12x3; rest 1 min bw legs
A. 30# x6, 35# x6, 35# x6 40# x6, 40# x6
B. 10, 12.5, 15, 17.5 - these felt great, felt strong.
C. 45# - these were tough, really burned my hamstrings, glutes and lower back. Did 12reps for sets 1&2 only 10 for 3rd set. Had to fight to keep balance as well, lost it a couple times throughout.
Did 10 strict hspu to finish..3,2,2,3 - felt good, I feel like I'm getting stronger at these.
Legs(quads) are sore from the 20rep max back squat on Saturday.
Videos from 12/21:
Weighted PU and CTB amraps(-2)
Set 2: http://youtu.be/7xvIxXhioWM
Set 5: http://youtu.be/Ek9qPuOTZb8
Clean Grip RDL:
Last set: http://youtu.be/DSR1k3qZts8
Flying back home to Memphis tomorrow afternoon, ready to back to our gym.
A. Rear foot elevated DB split squats @33x1, 5-6x5; rest 90 seconds bw legs
B. Weighted chin up clusters 2.2.2.2x4; rest 15 seconds/rest 3 min
C. Single leg RDL 10-12x3; rest 1 min bw legs
A. 30# x6, 35# x6, 35# x6 40# x6, 40# x6
B. 10, 12.5, 15, 17.5 - these felt great, felt strong.
C. 45# - these were tough, really burned my hamstrings, glutes and lower back. Did 12reps for sets 1&2 only 10 for 3rd set. Had to fight to keep balance as well, lost it a couple times throughout.
Did 10 strict hspu to finish..3,2,2,3 - felt good, I feel like I'm getting stronger at these.
Legs(quads) are sore from the 20rep max back squat on Saturday.
Videos from 12/21:
Weighted PU and CTB amraps(-2)
Set 2: http://youtu.be/7xvIxXhioWM
Set 5: http://youtu.be/Ek9qPuOTZb8
Clean Grip RDL:
Last set: http://youtu.be/DSR1k3qZts8
Flying back home to Memphis tomorrow afternoon, ready to back to our gym.
Sunday, December 23, 2012
12/23 - Rest
Rest Day
Took the day to relax and hang out with the family.
Went on a 20 min jog but my back tightend up real bad so after 8 minutes I stopped to stretch some, turned around and jogged back home to stretch some more. Still a little tight but hoping the stretching helped.
Family came over tonight for our Christmas get together. I cooked some sweet potato brownies and bacon wrapped dates in hopes I wouldn't eat the bad sweets. I did pretty good but still got into the white chocolate dipped pretzels and candied pecans :)
Back at it tomorrow!
Took the day to relax and hang out with the family.
Went on a 20 min jog but my back tightend up real bad so after 8 minutes I stopped to stretch some, turned around and jogged back home to stretch some more. Still a little tight but hoping the stretching helped.
Family came over tonight for our Christmas get together. I cooked some sweet potato brownies and bacon wrapped dates in hopes I wouldn't eat the bad sweets. I did pretty good but still got into the white chocolate dipped pretzels and candied pecans :)
Back at it tomorrow!
Saturday, December 22, 2012
12/22
22-Dec
A. Single arm neutral grip DB Bench press @2020, 10-12x4; rest 90 seconds
B. 40 wall walks for time
C. Back squat; build to a 20 rep max in 3 attempts
A. 30# x12, 35# x12, 35 x12, 35 x11 - last few reps were tough. These were tougher than regular bench press
B. 17:17 - was good through 10 then started slowing down and shoulders got tired.
C. 135, 145, 155# - really had to fight for last 5 reps. Back got super tight on these. It is still sore, traveling all day didn't help.
Pretty good training session, energy level was better than yesterday but was just tired today. Had to get up at 4:15am to catch my flight home to my parents. Took a 30min nap before I went and worked out, but I'm pooped. Ready to go to bed early and sleep a lot.
My brother is home from Flager College, he's a freshman and plays baseball(pitcher). They sent him home with some pitching and weightlifting workouts and he had power cleans and clean pulls. I was so excited to help him. They hadn't been taught yet how to pc but were sent home with that as part of their workout was the sad thing. I asked my brother if he new how to do them and he said only from what he had just you-tubed. Poor kid was all off. So I started him from the basics and got to help teach him how to pc, it was fun teaching someone through the movements and seeing them slowly progress. And I got some practice in my self because I of course didn't want to teach him how to hitch like I got into a habit of doing :)
A. Single arm neutral grip DB Bench press @2020, 10-12x4; rest 90 seconds
B. 40 wall walks for time
C. Back squat; build to a 20 rep max in 3 attempts
A. 30# x12, 35# x12, 35 x12, 35 x11 - last few reps were tough. These were tougher than regular bench press
B. 17:17 - was good through 10 then started slowing down and shoulders got tired.
C. 135, 145, 155# - really had to fight for last 5 reps. Back got super tight on these. It is still sore, traveling all day didn't help.
Pretty good training session, energy level was better than yesterday but was just tired today. Had to get up at 4:15am to catch my flight home to my parents. Took a 30min nap before I went and worked out, but I'm pooped. Ready to go to bed early and sleep a lot.
My brother is home from Flager College, he's a freshman and plays baseball(pitcher). They sent him home with some pitching and weightlifting workouts and he had power cleans and clean pulls. I was so excited to help him. They hadn't been taught yet how to pc but were sent home with that as part of their workout was the sad thing. I asked my brother if he new how to do them and he said only from what he had just you-tubed. Poor kid was all off. So I started him from the basics and got to help teach him how to pc, it was fun teaching someone through the movements and seeing them slowly progress. And I got some practice in my self because I of course didn't want to teach him how to hitch like I got into a habit of doing :)
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