Then Andy asked me if I'd go hit some balls with him up at the school so I figured why not! Took me a few swings but then I got it back and was able to hit some to the outfield at least ha. Not bad for only swinging the bat every few years since I quit playing. Functional fitness kinda? Haha it just felt good to get out I the sun and move. Practiced some hs walks as well. I felt good today, no Sunday blues!
Sunday, May 31, 2015
5/31 Sunday fun day
Got tired of sitting around today so I went outside at my parents and did about 30min of locamotion work. Ran about 200m then would do some stretches, ostrich walk, duck walk, lizard and leopard walk. I would go run a 200m loop about every 5 min. Then did some hs hold work.
5/28 5/30
28-May
A. Workout 2: Snatch Ladder - Starting at 65# - 12 stations/
increments vary per division
Hit 155 today, missed 160. Felt pretty sluggish before I started this and was procrastinating so I finally made myself just start. I didn't do near as much of a warm up as last time.
B. DB lateral step ups; 10 steps x5/side; rest 1 min bw sides
Used 15# DB in each hand
C. Single leg deck squats; accumulate 15-20 reps per leg
I did 15 per leg, legs were getting tired.
+
For time:
Row 2k
100 wall balls
13:17, was hoping for sub 13. Rowed a 8:20ish then went straight into wall balls, did 30 fine, thought I could easily maybe knock out a set of 15 or 20 after that but then it set in, did 7 sets of 10 to finish, arms were just burning. I felt that spot on the top of my good knee I was asking you about in ATL, if i take some aleave it doesn't bother me much but I can feel it sometimes when i sit down. I feel i should be able to do better on a workout like this, but i don't know what thats in comparison its just what i think in my head :)
+
mobility work
29-May
AM
A. Muscle up; 20 for time
4:57 did 2,2,2,2,2 then 10 singles. I think next time i should do a bigger set at the beginning. I was at 15 at 3:25 but i was pacing for 20 not 15, i think if i had to do 15 like for the regional workout I could do them in 3 minutes.
B. Ring thing tech work on back roll to support, front roll to
support, etc - 10-15 min
Ok on these. Not super efficient, i feel i pull myself back in sometimes.
C. Strict hspu; amrap sets of 2 unbroken in 12 min (record score at 10 min)
16, just missed 17 sets, i got rep one of 17 but only got half way up on the 2nd rep. It was right at the end of time. I was at 14 at the 10:00 mark but I had 15 at 10:15, i finished my 14th set at 9:30. Feeling better with these.
D. Tuck front lever hold; 20 seconds x6; rest 1 min
lat burner..
PM
30 seconds burpees
rest 30 seconds
30 seconsd airdyne
rest 30 seconds
30 seconds TTB
rest 3 min
x8 sets
+
30 min mobility work
I sadly didn't have time to do this, I thought I'd have time before i left to go visit my parents or when i got to their house but I didn't. I was going to try and add it into the next days training but I figured I should just let it go and not mess up tomorrows sessions.
30-May
Got to do the AM session with my brother, he did his ab work for pitching and i did my stuff. In the old old school weight room where my dad coaches but when I come back next time they will have a brand new facility with all nice top of the line stuff, they got like 400,000 dollars to build a new one or something crazy, so now Mike will be more enticed to come with me next time ha.
AM
A. Snatch grip deficit (2") deadlift; 5, 5, 5, 3, 3, 3; rest 2min
145, 155, 165, 175, 185, 195
Felt better on these than last week
https://youtu.be/0k6SDpke_7g
B. Sumo deadlift; 5, 5, 3, 3; rest 2 min
225, 245, 265, 285
Also felt better on these than last week.
https://youtu.be/R1nrJ033sqI
C1. Sumo stance seated Good mornings @22x1; 8-10x4; rest 1 min
65# 8 reps each set
C2. Reeverse hypers; 15-20x4; rest 1 min
body weight each set.
C3. Single leg barbell hip thrusts; 12-15x4; rest 1 min
65# each set, gosh these burn
+
20 min locomotion tech work (primary focus duck walk)
Duck walk felt fine again, tried to work on what you told me, not sure if it's better or not.
https://youtu.be/AHXK77n9xQI
PM
A. Freestanding hs hold tech work 15 min
Made a little progress today i felt like by being able to roll out as I wanted to move my hands.
https://youtu.be/gNFFSgkji_g
B. Weighted vest hspu; 18 sets of 2; rest as needed bw sets
All 18 sets with 20# vest, these felt fine.
C. Single arm bear to bridge; 10 reps per side x4; rest as needed
Done.
D1. Bench press; 10, 10, 10, 8, 8, 8; rest 1 min
105, 105, 110, 115, 120, 120
D2. Hollow body hold; 30 seconds x6; rest 1 min
These are feeling better and no issue holding the :30.
+
shoulder mobility 15-20 min
A. Workout 2: Snatch Ladder - Starting at 65# - 12 stations/
increments vary per division
Hit 155 today, missed 160. Felt pretty sluggish before I started this and was procrastinating so I finally made myself just start. I didn't do near as much of a warm up as last time.
B. DB lateral step ups; 10 steps x5/side; rest 1 min bw sides
Used 15# DB in each hand
C. Single leg deck squats; accumulate 15-20 reps per leg
I did 15 per leg, legs were getting tired.
+
For time:
Row 2k
100 wall balls
13:17, was hoping for sub 13. Rowed a 8:20ish then went straight into wall balls, did 30 fine, thought I could easily maybe knock out a set of 15 or 20 after that but then it set in, did 7 sets of 10 to finish, arms were just burning. I felt that spot on the top of my good knee I was asking you about in ATL, if i take some aleave it doesn't bother me much but I can feel it sometimes when i sit down. I feel i should be able to do better on a workout like this, but i don't know what thats in comparison its just what i think in my head :)
+
mobility work
29-May
AM
A. Muscle up; 20 for time
4:57 did 2,2,2,2,2 then 10 singles. I think next time i should do a bigger set at the beginning. I was at 15 at 3:25 but i was pacing for 20 not 15, i think if i had to do 15 like for the regional workout I could do them in 3 minutes.
B. Ring thing tech work on back roll to support, front roll to
support, etc - 10-15 min
Ok on these. Not super efficient, i feel i pull myself back in sometimes.
C. Strict hspu; amrap sets of 2 unbroken in 12 min (record score at 10 min)
16, just missed 17 sets, i got rep one of 17 but only got half way up on the 2nd rep. It was right at the end of time. I was at 14 at the 10:00 mark but I had 15 at 10:15, i finished my 14th set at 9:30. Feeling better with these.
D. Tuck front lever hold; 20 seconds x6; rest 1 min
lat burner..
PM
30 seconds burpees
rest 30 seconds
30 seconsd airdyne
rest 30 seconds
30 seconds TTB
rest 3 min
x8 sets
+
30 min mobility work
I sadly didn't have time to do this, I thought I'd have time before i left to go visit my parents or when i got to their house but I didn't. I was going to try and add it into the next days training but I figured I should just let it go and not mess up tomorrows sessions.
30-May
Got to do the AM session with my brother, he did his ab work for pitching and i did my stuff. In the old old school weight room where my dad coaches but when I come back next time they will have a brand new facility with all nice top of the line stuff, they got like 400,000 dollars to build a new one or something crazy, so now Mike will be more enticed to come with me next time ha.
AM
A. Snatch grip deficit (2") deadlift; 5, 5, 5, 3, 3, 3; rest 2min
145, 155, 165, 175, 185, 195
Felt better on these than last week
https://youtu.be/0k6SDpke_7g
B. Sumo deadlift; 5, 5, 3, 3; rest 2 min
225, 245, 265, 285
Also felt better on these than last week.
https://youtu.be/R1nrJ033sqI
C1. Sumo stance seated Good mornings @22x1; 8-10x4; rest 1 min
65# 8 reps each set
C2. Reeverse hypers; 15-20x4; rest 1 min
body weight each set.
C3. Single leg barbell hip thrusts; 12-15x4; rest 1 min
65# each set, gosh these burn
+
20 min locomotion tech work (primary focus duck walk)
Duck walk felt fine again, tried to work on what you told me, not sure if it's better or not.
https://youtu.be/AHXK77n9xQI
PM
A. Freestanding hs hold tech work 15 min
Made a little progress today i felt like by being able to roll out as I wanted to move my hands.
https://youtu.be/gNFFSgkji_g
B. Weighted vest hspu; 18 sets of 2; rest as needed bw sets
All 18 sets with 20# vest, these felt fine.
C. Single arm bear to bridge; 10 reps per side x4; rest as needed
Done.
D1. Bench press; 10, 10, 10, 8, 8, 8; rest 1 min
105, 105, 110, 115, 120, 120
D2. Hollow body hold; 30 seconds x6; rest 1 min
These are feeling better and no issue holding the :30.
+
shoulder mobility 15-20 min
Wednesday, May 27, 2015
5/26 Painful birthday ;)
26-May
AM
A. Snatch pulls; 5x5; rest 2 min
145, 155, 165, 170, 170
last set 170 - https://youtu.be/U0ppmwYgl7w
Felt strong on these today
B. Randy (regional standards if you can)
3:46 at regional standards. Grip was the limiter. Broke sets up into 15/10 - 10/10/5 (should have done 15/10) then broke 10/8/7 - should have tried for 15/10 again as well. Def think with a little prep i could do 3:30. But man my forearms were like rocks when I finished and I couldn't barley open my hands or straighten my arms.
I have the first 25 on video if you want to see, its not letting me upload right now but I can email it.
+
mobility work 30 min
PM
A. Strict deficit hspu (2-4"); accumulate 18 reps
These felt great! Same deficit as last week, but felt stronger. Didn't do it for time but spend 14min doing them.
B. Support hold on rings in external rotation; accumulate 3 min
took me 9 minutes to accumulate 3 minutes. Did in sets of :20 and :10
C. Backward weighted (dragging a weight with a harness) crawl; 20
seconds continuous x8; rest as needed
tough, burned. Used just the little sled and didn't add weight.
+
airdyne sprint 1 min @100%
rest 4 min actively
x4
woof these hurrt!! 23, 22, 19, 18 cals on the assault bike. My poor legs and arms, maybe one day they will have a little power :)
I am struggling today (wednesday) so foggy headed and tired. I guess with the 2 tough sessions yesterday(even though they were shorter) and maybe my birthday it just wore me out more than I expected. Maybe I didn't eat enough but i had a huge dinner and a shake after my last session. Or it's just a case of the Wednesday blues :)
AM
A. Snatch pulls; 5x5; rest 2 min
145, 155, 165, 170, 170
last set 170 - https://youtu.be/U0ppmwYgl7w
Felt strong on these today
B. Randy (regional standards if you can)
3:46 at regional standards. Grip was the limiter. Broke sets up into 15/10 - 10/10/5 (should have done 15/10) then broke 10/8/7 - should have tried for 15/10 again as well. Def think with a little prep i could do 3:30. But man my forearms were like rocks when I finished and I couldn't barley open my hands or straighten my arms.
I have the first 25 on video if you want to see, its not letting me upload right now but I can email it.
+
mobility work 30 min
PM
A. Strict deficit hspu (2-4"); accumulate 18 reps
These felt great! Same deficit as last week, but felt stronger. Didn't do it for time but spend 14min doing them.
B. Support hold on rings in external rotation; accumulate 3 min
took me 9 minutes to accumulate 3 minutes. Did in sets of :20 and :10
C. Backward weighted (dragging a weight with a harness) crawl; 20
seconds continuous x8; rest as needed
tough, burned. Used just the little sled and didn't add weight.
+
airdyne sprint 1 min @100%
rest 4 min actively
x4
woof these hurrt!! 23, 22, 19, 18 cals on the assault bike. My poor legs and arms, maybe one day they will have a little power :)
I am struggling today (wednesday) so foggy headed and tired. I guess with the 2 tough sessions yesterday(even though they were shorter) and maybe my birthday it just wore me out more than I expected. Maybe I didn't eat enough but i had a huge dinner and a shake after my last session. Or it's just a case of the Wednesday blues :)
Monday, May 25, 2015
5/25
25-May
AM
A. Squat snatch; 3 tng reps x6; rest 90 seconds (ascending sets)
B. Jerk grip OH walkig lunges; 20 steps x4; rest 2 min
A2. Strict press; 10, 10, 10, 10; rest 1 min
+
Row 1k @~15 seconds slower than 1k pr
rest 30 sec
x3
AM
A. Squat snatch; 3 tng reps x6; rest 90 seconds (ascending sets)
95-105-115-125-135-140
Pumped to hit 140 for a 3tng it felt good too.
B. Jerk grip OH walkig lunges; 20 steps x4; rest 2 min
85# id walk 12 steps to one side of the gym bring the bar down to my front rack then turnaround and put it back oh and finish. Sets 3 and 4 were the worst they burned my shoulders bad
+
7 minute AMRAP
12 - Wall ball 20# 9ft target
9 - CTB
6- Strict HSPU
*Scaled is 14# wall ball, kipping pu, kipping hspu
+
7 minute AMRAP
12 - Wall ball 20# 9ft target
9 - CTB
6- Strict HSPU
*Scaled is 14# wall ball, kipping pu, kipping hspu
Only got 2 rounds +12 wb+ 9ctb + 5shspu
So 1 rep shy of 3 rounds.
Rd 1 I did wb ub ctb ub hspu 3/3 rd 2 wb ub ctb 5/4 hspu 2/2/2 rd 3 wb ub ctb 7/2 then singles on the hspu. Rd 1 I did in 1:47 so I dropped off. Hopefully can finish 3 rds next time.
+
airdyne 15 min easy
PM
A1. Rope pull ups; 7 reps per side x4; rest 1 min
+
airdyne 15 min easy
PM
A1. Rope pull ups; 7 reps per side x4; rest 1 min
These felt fine, sets of 4/3
A2. Strict press; 10, 10, 10, 10; rest 1 min
65/70/75/80 last 5 on the 80 were tough
+
Row 1k @~15 seconds slower than 1k pr
rest 30 sec
x3
3:53, 3:57, 4:14
Haha we know how these went. I was in a little pain after the first one but lots of pain after the second and just tried with all I had on the third.
Sunday, May 24, 2015
5/23
23-May
AM
A. Snatch grip deficit (2") deadlift; 5x5; rest 2min
135, 145, 155, 165, 185
These felt fine just hard and heavy lol.
B. Sumo deadlift; 5x5; rest 2 min
225, 235, 245, 255, 265
These were fine just burned my hamstrings and butt
C1. Sumo stance seated Good mornings @22x1; 8-10x3; rest 1 min
C2. Reeverse hypers; 15-20x3; rest 1 min
C3. Single leg barbell hip thrusts; 12-15x3; rest 1 min
All of these went well, gave me a nice hamstring and glute pump ha.
Used 55# on the sumo stance seated good mornings and the single leg barbell hip thrusts.
+
20 min locomotion tech work (primary focus duck walk)
Worked on the duck walk, making progress! and did some leopard, lizard and horse walk as well.
Oh and I practiced the 53# kb thrusters that are in that workout just to see and I was able to do them fine ;)
PM
A. Freestanding hs hold tech work 15 min
worked on free standing hs holds and forward rolling out of it, getting over my fear.
B. Weighted vest hspu; 15 sets of 2; rest as needed bw sets
Used a 20# vest, these felt good and were fine. I have a video if you'd like.
C. Single arm bear to bridge; 10 reps per side x3; rest as needed
I love these. I can actually go all the way to a full bridge now!
D1. Bench press; 10, 10, 10, 10, 10; rest 1 min
95, 100, 105, 105, 110.
D2. Hollow body hold; 30 seconds x5; rest 1 min
These were fine, last :10 my body shakes but I made it :30 each time.
+
shoulder mobility 15-20 min
Stretched the shoulders out after I finished and the chest.
Felt much better today. Nothing was super taxing but my moral was better than Friday.
AM
A. Snatch grip deficit (2") deadlift; 5x5; rest 2min
135, 145, 155, 165, 185
These felt fine just hard and heavy lol.
B. Sumo deadlift; 5x5; rest 2 min
225, 235, 245, 255, 265
These were fine just burned my hamstrings and butt
C1. Sumo stance seated Good mornings @22x1; 8-10x3; rest 1 min
C2. Reeverse hypers; 15-20x3; rest 1 min
C3. Single leg barbell hip thrusts; 12-15x3; rest 1 min
All of these went well, gave me a nice hamstring and glute pump ha.
Used 55# on the sumo stance seated good mornings and the single leg barbell hip thrusts.
+
20 min locomotion tech work (primary focus duck walk)
Worked on the duck walk, making progress! and did some leopard, lizard and horse walk as well.
Oh and I practiced the 53# kb thrusters that are in that workout just to see and I was able to do them fine ;)
PM
A. Freestanding hs hold tech work 15 min
worked on free standing hs holds and forward rolling out of it, getting over my fear.
B. Weighted vest hspu; 15 sets of 2; rest as needed bw sets
Used a 20# vest, these felt good and were fine. I have a video if you'd like.
C. Single arm bear to bridge; 10 reps per side x3; rest as needed
I love these. I can actually go all the way to a full bridge now!
D1. Bench press; 10, 10, 10, 10, 10; rest 1 min
95, 100, 105, 105, 110.
D2. Hollow body hold; 30 seconds x5; rest 1 min
These were fine, last :10 my body shakes but I made it :30 each time.
+
shoulder mobility 15-20 min
Stretched the shoulders out after I finished and the chest.
Felt much better today. Nothing was super taxing but my moral was better than Friday.
Thursday, May 21, 2015
5/21 :)
A. Workout 2: Snatch Ladder - Starting at 65# - 12 stations/
increments vary per division
increments vary per division
65 - 85 - 105- 115 - 125 - 135 - 140 - 145 - 150 - 155 - 160 - 165
Haha hit 160! Just missed 165. Did the above EMOM and changed my own weights.
Not sure what their jumps or weights will be. Next week I may use a guys bar and change the increments up a little.
B. DB lateral step ups; 10 steps x4/side; rest 1 min bw sides
Did these with 15# db in each hand
C. Single leg deck squats; accumulate 10-15 reps per leg
C. Single leg deck squats; accumulate 10-15 reps per leg
I did these unassisted!! Making progress!! Annnd during warm up I tried to duck walk and I'm almost there it felt so much better this time. :)
Whatever it is your doing its working lol
+
5 min amrap:
Row 1k
15 thrusters 75#
100 double unders
Woof lol only got 7du.. Rowed a 3:59 did thrusters unbroken and had :20 for du I couldn't jump when I tried at first, I got 4 and then 3 ugly ones. Not sure why this sucked for me so bad
rest 2 min
5 min amrap:
Row 1k
75 wall balls
This one was way better, rowed a 4:10 then did 22 wb unbroken they felt super easy after the first couple. I could have kept going on these but the time ran out.
+
mobility work
Wednesday, May 20, 2015
5/18-5/19
AM
A. Squat snatch; build to a tough single
+
"amanda"
7:00
PM
60 min z1 aerobic + mobility
19-May
AM
Regional workout hspu/front squat/burpees
I got through 7 of the burpees in the round of 15! Last year I think I got 8 or 10 hspu in to the 15's. I finished the 21 strict hspu in 6:30 which was about 2-3 minutes faster than at regionals last year. Front squats I was worried I wouldn't be as strong at but I felt fine! I did 12/9 and then 8/7 on the 15's burpees were slow and steady. I have about 90s left after the 15 hspu to do the fs and burpees. May have been able to go a little further in a competition setting. But I felt good. Sad thing is I compared my new score against my old one in the regional standings and it would of only moved me up like 4 places :( I thought surely all the extra work would of gotten me up higher but nope, so I'm happy with the improvement but still know i need to keep working hard at these.
PM
60 min z1 aerobic + mobility
10min bike
10min row
5 min run
10min bike
10 min row
5 min run
and then did some mobility afterwards. I didn't run 10 minutes because it would of felt harder than Z1 my legs just start burning so quick when i run.
A. Squat snatch; build to a tough single
160# 5# Pr! Super excited about this. Tried 165 once but missed.
I was more patient today and did 125, 135, 145, 150, 155, then 160. No misses until I tried 165.
I was more patient today and did 125, 135, 145, 150, 155, then 160. No misses until I tried 165.
+
"amanda"
7:00
MU 3/3/2/1 - 2/2/1/1/1 - 2/1/1/1
Snatch 3/3/3 - 3/3/1 - 5
For the first time the snatch felt hard, I hadn't been able to push that hard on mu before to make my snatch tired. My first 3 caught me off guard. Sub 7 is my next goal!
PM
60 min z1 aerobic + mobility
19-May
AM
Regional workout hspu/front squat/burpees
I got through 7 of the burpees in the round of 15! Last year I think I got 8 or 10 hspu in to the 15's. I finished the 21 strict hspu in 6:30 which was about 2-3 minutes faster than at regionals last year. Front squats I was worried I wouldn't be as strong at but I felt fine! I did 12/9 and then 8/7 on the 15's burpees were slow and steady. I have about 90s left after the 15 hspu to do the fs and burpees. May have been able to go a little further in a competition setting. But I felt good. Sad thing is I compared my new score against my old one in the regional standings and it would of only moved me up like 4 places :( I thought surely all the extra work would of gotten me up higher but nope, so I'm happy with the improvement but still know i need to keep working hard at these.
PM
60 min z1 aerobic + mobility
10min bike
10min row
5 min run
10min bike
10 min row
5 min run
and then did some mobility afterwards. I didn't run 10 minutes because it would of felt harder than Z1 my legs just start burning so quick when i run.
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