10/23/12 - Training & Testing

A. 1 1/4 front squats 5,3,1; rest 3min
B. EMOM - 1 complex for 14 min; hang power clean X 1/thruster X 1/hang squat clean thruster X 1
C. 150 wall balls for time

A. 225,245,275...felt strong definitely had more on all sets
B. 135(min 1-4), 145(min 5-9), 155(min 10-13), 16(min 14)....very happy here. kept hook grip, was able to squat clean while bar in palm of hand, never done that before. not big weight, but huge step taken today
C. 6:55.....FU! Man I hate when you program this b!tch. Had to really mentally get up for this. This was a :12 PR though and I couldn't be happier. Considering the lack of doing this movement and the time of year, I am much farther ahead this year compared to last at this point. ONWARD!

10/21/12 - Training

A. Split Jerk 5,5,5,3,3,3 rest 2min
B. Jerk recoveries 3,3,3,3 rest 2min
C. Squat Clean and jerk technique work; accumulate 30 PERFECT reps @75% 1rm - not for time

A. 135,155,175,195,215,235....did not use blocks, weights are lower than usuallu wanted to practice lower to shoulder in good rack position. It worked, good work here.
B. 135,175,215,235.....power jerk recoveries, i know this should heavier, first time working move, felt good though
C. Completed @ 210.........All cleans were solid

10/20/12 - Testing

A. Squat clean; build to a max

+

8 min amrap
Run 100m
5 squat snatch 135#
3 burpee muscle ups

A. 285....best is 295.....failed at 300. Video on phone, will email.

Tester

4rds + 5 snatch......Felt good, breathing good. All over the place on snatch though. Not use to TnG for speed reps. I guess should be expected.

10/18/12 - Training

10 min amrap @ 80%
run 200m
10 kbs 1.5 pood
10 walking lunges
rest 5 min
10 min amrap @ 80%
run 200m
row 200m

1st - 6rds
2nd - 5rds + 50mrun

Felt really good today. Same pace throughout.

10/17/2012 - Training

A. Deadlift 6,4,2; rest 3min
B. EMOM for 12min; 3 power clean @70% 1rm

+

2min amrap @100%
10 burpees
30 double unders
rest 4 nub
2min amrap @100%
10 chin ups
10 ring dips
rest 4 min
2min amrap @100%
10 T2B
10 box jumps 20''

A. 365,415,445.....sets of 6 and 4 not bad, set of tough was tougher than I thought it would be
B. 190, completed...again, doing all singles unless told TnG

http://www.youtube.com/watch?v=cn5bIS_h1ao

C. 3rds, 3rds+18 reps, 3rds+1rep.....T2B got tough, never happens, might want to work these in more
http://www.youtube.com/watch?v=D-E3V6o06GU

10/16/2012 - Training

A. Front Squat 3,2,1; rest 3min
B. EMOM for 15min; 3 squat clean @65% 1rm
C. Squat snatch gauntlet; 2 reps @115# on the minute add 10 pounds until failure

A. 305,320,335
B. 190, completed.....did all singles, going to do that unless you say TnG
C.

10/14/2012 - OPTathlon

1RM Clean and Jerk - 275....dissappointed
Triple Jump - 25'8''....eh
Rows - 1:30.7, 1:32.5......pain, went a little faster than 2 weeks ago.
Circuit - 5rds + 19.....felt horrible, just tried to keep moving
Overhead shot toss - 39'...good here
3K Run - 12:31.....felt really good.

10/13/2012 - Training & Prep

60 min flow/mobility work and z1

Traded off rowing for 5 min and stretching for 10. Got sweaty, got mobile, felt good.

10/11/2012 - Training

Row 5 min z1
+
Row 500m @85%
Rest 2 min
x6
+
Row 5 min z1

Rowed about 1250 during both z1. Rows were:
1:43.8
1:42.4
1:42.8
1:44.2
1:44.4
1:44.7

Felt very controlled.

10/10/2012 - Training

5 min amrap @90%
3 squat clean 135#
3 ctb chin ups
3 burpees
9 kbs 2 pood
Rest 10 min
5 min airdyne @90%

1st - 4rds + 6reps
2nd - 96 cals

Both got my breathing really good. Not comfortable on swings nor the AD.

10/09/2012 - Training & Testing

A. Clean and jerk tech work up to 75% 1rm for 20 min
B. Front squat 3, 2, 1, 1, 1; rest 3 min
+
Row sprint 15 seconds @100%
rest 1:45
x3
rest 5 min
x2

A. 220, felt good.
B. 275, 295, 315, 335, 350(PR)

Felt really strong on sprints. All got average 500 to 1:18-1:19

10/07/12 - Testing

10-8-6-4-2
Thruster 185#
Muscle ups
Burpees

10/06/12 - Testing

Amrap in 6 min:
Squat snatch 155#
Rest 10 min
Amrap in 6 min
Squat snatch 175#

155# - 30 reps

http://www.youtube.com/watch?v=fN0PnQO4mf4&feature=context-gau

175# - 20 reps

http://www.youtube.com/watch?v=fXzAtnbecA0&feature=g-upl


Not thrilled but ok with results. Probably could have pushed more on 155. When I have that much time to rest, I need to push harder, because I will definitely recover, learened that today. compared to my 30 @ 175 for time result, this is good.

I need to start practicing TnG. I been focused on hitting lifts and continuing to move. We need to start working on hanging on to the bar.

10/04/12 - Training

Run 10 min z1
+
Run 800m @85%
rest 2 min
x6
+
Run 10 min z1

Warmed up really well. runs were 3:15, 3:10, 3:18, 3:21, 3:16, 3:12....happy with these.

10/03/12 - Testing

12 min amrap:
5 thrusters 155#
5 CTB chin ups
5 burpees

10/02/12 - Double Testing

A. Reverse shot toss practice
B. Clean and jerk; build to a max
+
Row 500m
Rest 90 seconds (feet in straps)
Row 500m
(score weight adjusted 1k)

A. Getting better, using 20lb KB
B. 270.....Disappointed, really wanted to build off my 280 from 2 weeks ago. Was pullling the bar well, but was just brain farting getting ym elbows through. Weird

1st 500m - 1:31.3
2nd 500m - 1:33.0......Everything went black last 200m. Was messed up bad for 25+ minutes. Happy with score though.  

09/30/12 - Training & Testing

A. Snatch; build to a tough single
B. Squat snatch; 2 reps on the  minute for 12 min @80% of A
+
5 rounds for time:
5 front squat 185#
5 Push press 185#
5 muscle ups

A. 215, stuck it no issue. Then struggled through reps up to 230#. When I finally break through it will be a 20-30# PR that day.
B. 170....solid, felt in control.

Tester - 9:41.....dissappointed. Needs to be faster. Everything was unbroken, but I just need to move faster. I did drop the bar between squats and presses on last rd. Just didnt stay mentally tough there. Gotta continue to move the bar faster.

09/29/12 - Testing

5 rounds for time:
5 power snatch 155#
5 parallete HSPU
Run 400m

14:17.....100% effort here. Brian came in town and used 135# and HSPU depth was only 2in compared to my 10in. Allowed him to stay 30 to 50m ahead of me on run and push the pace. Helped to chase someone. Snatches were all singles, except 1st round, unbroken. HSPUs were all unbroken. Getting really good on the kip.

09/27/12 - Training

Row 500m @80%
Rest 1 min
Row 500m @90%
Rest 2 min
Row 500m @100%
Rest 10 min
x2

Because I was sick tried to double this session up by waiting 1 hour after Saturday tester.....stupid.

1:42,1:39,1:36.3....did not do 2nd set. I was messed up. Now I know why it was scheduled on a day all by itself. Stupid to do it this way.

09/26/12 - Training & Testing

A1. Press 3, 2, 1, 3, 2, 1; rest 2 min
A2. Weighted wide pronated chin up 4, 2, 4, 2, 4, 2; rest 2 min
+
For time:
50 CTB chin ups
50 burpees

A1. 165,180,195,175,190,205 plus extra 215(5# PR).....just had to go for it, felt good
A2. 53,70,60,80,70,90...probably had more in me on these.

Tester - 4:13.....throat burner, broke CTB in 3 sets. Done at 1:48. Burpees unbroken.

09/25/12 - Training & Testing

A. Squat clean x1/Split jerk x3; rest 2 min x5
+
5 rounds for time:
5 squat clean 225#
10 toes to bar

A. 205,215,225,235,245....cleans felt great. Jerks felt solid too. Had bar in palm of hand for all jerks. Best its felt bringing a heavy load back down, ever!

Could not do tester today.

09/23/12 - Testing

20 min amrap:
3 squat clean 225#
3 muscle ups
3 parallete hspu

8rds + 2 cleans......frustrated with this score, wanted 10rds. I failed 4-5 cleans. HSPUs and MUs unbroken. Lower back got tight half way through as well.

09/22/12 - Testing

5 rounds for time:
Row 350m
10 power snatch 135#

15:24.....Did singles the whole way and did not stop. Rows felt surprisingly good, was all under 1:45 pace. I know I need to string some these snatches together though.

09/20/12 - Training

Run 10 min z1
+
Run 400m @85%
rest 2 min
x10
+
Run 10 min z1

Went to a track for this, had a partner too, helped. Rest time was perfect. But my back was really tight. Sore from the squatting on Tuesday. Good session.

1:26, 1:30, 1:29, 1:30, 1:31
1:32, 1:31, 1:30, 1:29, 1:29

09/19/12 - Training & Testing

A. Weighted chin up supinated clusters 3.3.3x5; rest 15 seconds/rest 3 min
+
Amrap in 12 min:
50 double unders
4 muscle ups

A. 35,44,53,58,58.....had no clue what to use for weight. The supinated grip is tougher than pronated for me.

Tester - 8 rds......weak, I did not have a chance to warm up and it showed. My DUs were horrible. It was a shoulder smoker. I need a new rope anyway. I have 9 + easy on this.

09/18/12 - Training & Testing

A. Clean and jerk; 2, 2, 1, 1; rest 3 min
B. Squat snatch; 3 reps on the min for 8 min @70% of max
+
For time:
25 back squat 265#
25 hspu parallete

A. 245,255,265,280(15#PR).....felt really good here, have been doing some new stretches for clean/rack, really working
B. 155, completed, had to warm up good but felt solid.

Tester - 6:06......wanted to go unbroken on squats, but legs were tired 13/7/5. HSPUs were humbling. Used 10in depth. Did first 5 strict, then 3, then 2, then it was singles. Gotta be really good at a kip when it is that deep.

09/16/12 - Training

10 min amrap @80%
Run 200m
15 OHS 65#
15 chin ups
rest 3 min
10 min amrap @80%
Run 200m
18 wall balls
18 box jumps 20"
Rest 3 min
10 min amrap @80%
Run 200m
15 squat clean 75#
15 ring rows

4 rds, 3rds + 50m, 4rds(Did 95# hang cleans to work speed and mobility in shoulders)

Felt ok, was out of town for weekend. Never feel normal after traveling.

09/15/12 - Testing & Training

Warm up with Reverse shot + triple jump practice
A. Build to a 1rm clean and jerk
B. Build to a 1rm snatch
+
10 min amrap snatch 155#
(on the top of every minute perform 20 double unders)

A. Changed up a little, out of town
B. 215......really frustrating I can;t seem to stick anything over this #.

Tester - completed 36 snatches.....felt ok, again, just kept moving, all singles. Need to start practicing some TnG.

2nd Tester - 10 min AMRAP: 1 20ft rope climb (legless) 10 buprees. 9rds + rope climb.....Brian was mad I kicked his ass in 1st tester, so he wanted to do this one to tray and beat me. We were both on rope as time expired. Made me much more confident on high rope climbs.

09/13/12 - Testing

Row 500m
Rest 90 seconds feet stay in straps
Row 500m
(score weight adjusted 1k row)

Could do it. Need to test prior to OPTathlon.

09/12/12 - Training

A. Split jerk; build to a tough single
B. Split jerk 2 reps on the minute for 12 min @85% 1rm
+
Parallete full depth hspu; 2 rep on the top of min for 12 min
Strict chin up; 3 reps on the bottom of min for 12 min

A. 300
B. 265, completed.

HSPUs and Strict Chins completed. 10in depth on HSPU, all strict as well.

09/11/12 - Training & Testing

Warm up with Reverse shot + triple jump practice
A. Overhead squat 3, 2, 1, 3, 2, 1; rest 2:30
+
For time:
10-8-6-4-2
OHS 155#
Bar facing burpees

A. 165,185,205,185,205,225.....was still a little sore, wore my shoes instead of olys, wanted to work form and mobility on these. Happy with weight.

Tester - 5:38....knee felt ok, needs to be faster though.

09/09/12 - Simulated Comp Day 2

AM
5 rounds for time:
5 DL 335#
10 ghd sit ups

Noon/PM
4 rounds for time:
Run 400m
50 air squats

AM - 3:38, unbroken. Had to warm up real good. Back and hamstrings were sore from muscle snatching all those reps. Need to be more on the edge though. Really gotta rip these short ones.

Noon - waited about an hour and then went to track. Run/Squats - 10:34....wow, felt great on this, did 11:58 back in May at my house. Probably only 370m run though, back in May.

Ate well and got 9+ hours of sleep again. Felt great other then hamstrings and lower back being a little tight from snatches. That could be fixed with form though. Great weekend of testing!

09/08/12 - Simulated Comp Day 1

AM
1 min airdyne for max calories
Rest EXACTLY 1 min
5 rounds for time:
10 thrusters 135#
2 rope climbs 20'

Noon
Build to a 1rm power snatch in 10 min
rest exactly 5 min
10 rounds for time:
7 power snatch 95#
7 no push up burpees
21 double unders

PM
For time:
Row 500m
50 ring dips
Row 500m

AM - 40 Cals on AD....died the last 12-15 seconds though...ok for now, but need to be able to able to push all the way through on these short ones that have small margin for error.

Thruster/Rope - 10:28, broke all thrusters to 6/4 to keep moving. Did not have great rack positioning, was on finger tips for all. Climbs were ok.

Noon - 212# Power Snatch....wanted 220, strong enough, need to have better form

10rounder - 12:26.....Don't know if I could have gone faster. Did not stop, all unbroken. My form broke down on snatches though and I was muscle snatching last 4-5 rounds. Gonna effect lower back later.

PM Row/Dip/Row - Rows were 1:33 and 1:40, dips were 20,15,8,7.....I was rocking all over the place on dips. Felt really good on 1st row.


Overall felt good before/during/after day was over. Slept 9+ hours friday night(big for me), ate well. Woke up, showered, had small amount of fruit in morning, and only a little fruit during the day. I work better on empty stomach regardless.

09/06/12 - Training

Row 60 seconds
Rest 3 min
x4
Rest 8 min
x2

1:30.07,1:31.3,1:31.5,1:31.9
1:31.9, 1:36.8............pain cave, really suffering to keep that thing low, tough

09/05/12 - Training

A. Split jerk 3, 2, 1; rest 3 min
B. Jerk balance, 5, 5, 5; rest 1 min
C1. Push jerk 12, 12, 12; rest 30 seconds
C2. CTB chin ups 18 unbroken x3; rest 30 seconds

A. 275,300,315(PR).....felt solid.
B. 135,145,145
C1. 155,155,155.....bar stayed in palm of hand for all jerks, felt great!
C2. Completed......breathing was better than 2 weeks ago on these.

09/04/12 - Training & Testing

Warm up with Reverse shot + triple jump practice
A. 1 1/4 Front squat 3, 3, 3, 3, 3; rest 3 min
+
10 rounds for time:
1 power clean 225#
2 front squat 225#
3 muscle ups
4 burpees
50 meter row

A. 225,245,255,265,275....Knee felt ok. Like the 1/4 squats now.

Tester - 15:18.....Need to just pick up the bar on clean. Stood there to catch my breath some.

09/02/12 - Training

10 min amrap @80%
Run 200m
12 thrusters 75#
12 chin ups
rest 3 min
10 min amrap @80%
Run 200m
15 wall balls
15 box jumps 20"
Rest 3 min
10 min amrap @80%
Run 200m
20 walking lunges
15 ring rows

5rds, 3rds + 200m, 5rds + 200m

Same as last week. WB/BJ got my heart rate up. rows were much tougher than I though they would be.

09/01/12 - Testing

Warm up with Reverse shot + triple jump practice
A. Build to a 1rm clean and jerk
B. Build to a 1rm snatch
+
For time:
30 power clean 225#
50 pistols
1000m row

A. Power Clean - 265
B. Power Snatch - 215

Did not want to squat because of knee, did not do tester because of pistols. rest.

08/30/12 - Training

Row 50 seconds
rest 3:10
x3
Rest 6 min
x3

1:29.2, 1:30.0, 1:30.3
1:30.3, 1:30.6, 1:30.9........So much pain. Threw up after 5th and 6th row. It was hot and humid in the gym, didn't help, also did it at 10pm.

08/29/12 - Training

A. Split jerk clusters 1.1.1.1.1x3; rest 15 seconds/rest 3 min (91-94%
1rm for all)
B. Split jerk @70% 1rm; 3 reps on the min for 10 min
C. Weighted chin up 6, 4, 2, 2, 1; rest 2:30

A. 275, felt solid
B. 215, completed
C. 53,70,85,100,119

08/28/12 - Training & Testing

Warm up with Reverse shot + triple jump practice
A. Squat clean 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 2:30
+
5 rounds for time:
5 DL 345#
10 burpees

A.) 185, 215, 225, 215, 235, 245, 235, 255, 265 - really worked on speed under the bar, knee feeling weird.

Tester - 3:05.....throat burn, DL got tough but unbroken tried to move fast on burpees.

08/26/12 - Training

10 min amrap @80%
Run 200m
7 thrusters 95#
7 chin ups
rest 3 min
10 min amrap @80%
Run 200m
10 wall balls
10 box jumps 20"
Rest 3 min
10 min amrap @80%
Run 200m
10 walking lunges
10 bent over barbell rows 95#

5rds + 150m, 4rds + 150m, 5rds + 200m + 10 lunges

Was tough to keep my heart rate down on WB/BJ. Might have been moving faster than 80%, I think.

08/25/12 - Testing

"getaway"

For time:
100m swim (50 meters out and back)
...
5 rounds for time
10 burpees
20 walking lunges
....
400m run
....
5 rounds for time
10 push ups
10 air squats
20 sit ups
....
100m swim (50m out and back)
400m run
100m swim (50m out and back)
....
5 rounds for time
10 pull ups
30 double unders
....
100m swim (50m out and back)

Time - 29:28....didnt stop, kept moving. the last 2 swims were slow. used them to catch my breath. Fun workout for everyone.