08/25/2013

10min amrap 80% effort
TGU 1.5pd alt hands per rep
rest 4mins
10min amrap 80% effort
3 stone to shoulder light
2 stone to shoulder moderate
1 stone to shoulder tough
rest 4mins
10mins 80% effort
Row 200m
10 HR pushups
10 CTB chin ups
rest 4mins
10mins 80% effort
5 HSPU
30 DU
AD 20cals
rest 4mins
10mins 90% effort
Run 100m 90% effort
walk back repeat


Felt pretty good today. Trained over at Paragon w/2 youngins.

33 TGUs
11rds + 4 stones...only had 2 weghts, so did 3/3.
5rds + 2CTB...CTB don't feel to great or smooth right now.
5rds + 30 DUs
7 Runs good pace.

08/24/2013

AM
Row 5k in 20:00 exactly

Done 19:54ish

PM
A. build to a tough OHS double in 12mins
+
15, 10, 5 for time
225# BS from rack
bar MU

A. 245...could not get comfortable. Wrist hurting.

4:56...tried to push. Squats unbroken. barMUs 10/5, 6/4, 5.

08/22/2013

A heaving snatch balance build to tough single
One set every minute on the minute
B DB power snatch emom 12 min
Odd R x 5 100#
Even L x 5 100#
+
For time:
20 tgu 53#
20 bar muscle up
5 rope climb 20'
Row 1k

A. 205....didnt feel smooth or fast today. wrist/shoulder bothering me.
B. Couldn't do 5 straight on the left. So did 4 EMOM 12min, switching hands each rep. Got better the more reps I did.

14ish minutes. 3:42 on 1k @ the end. It was freakin hot.

08/21/2013

PM
A. build to a max snatch off blocks
B. emom - PSx1/SnBalx2 - 10mins
+
5 sets
4 squat cleans TnG 205-225#
10 burpees AFAP
rest 5mins

GREAT TRAINING NIGHT

A. 205...this was power. Pull really coming along. My foot work is terrible.



B. 175-4,180-3,185-2,190-1....these felt awesome. Fast caught everything solid.

C. 205 :30
205 :29
210 :30
210 :30
215 :29.....These felt great. Was moving fast. Rest time was perfect for recovery.

08/19/2013 - Training with BDG in Clemson

Noon

pre - heave snatch balance - build to a tough single
A. Max Snatch from Hang
B. P. clean- build to a heavy single
C. EMOM 20min
Odd - 10 ring dips
Even - 10 T2B

Great training session a lot of development on the the snatch today.

Pre - 210....felt amazing. Really fast into the hole.
A. 195...best this has ever felt. Fast into the hole. Did a lot of reps at lower weights.
B. 255...a lot of pulling tired.
C. Completed....beach workout, I'm huge.

08/17/2013

A. Pressing Snatch Balance, build to 115lb for a single
B. Snatch Balance, build to a tough single - receive lower in squat
C. OHS @ 55X1, 2-2-2, 2 min - build per set, only 1 tough set
D. Power Clean, 1 rep @ 205lb per min for 10 mins
E. This:
12 Kipping HSPU to 10" Depth
1k Row @ 75%
9 Kipping HSPU to 10" Depth
1k Row @ 75%
6 Kipping HSPU to 10" Depth
1k Row @ 75%
3 Kipping HSPU to 10" Depth


A. 65..new move for me. Great for my warm up! Really loosens shoulder.
B. 195....felt awesome
C. 165,185,195....wrist was limiter. Other than that felt good.
D. Completed, felt good.
E. 13:58

08/16/2013 - Training with James in town

40 sec Row Sprint @ 97% x 4, 4 min
+
5 min Turkish Get-up practice @ 40lb DB
+
10 sets:
20 sec Versaclimber @ 90%
40 sec walk/rest
+
3 min
+
10 sets:
40 sec Airdyne @ 75%
20 sec Airdyne @ 50%

A.) All effort were the same. 235m each time.
B.) Did 16 or 17
C.) No climber. Did alternating sled pulls with James. 90#s for 40m. Your rest was partners time to drag the other way.
D.) Done. I was tired.

08/15/2013 - 1st day OPTs program

A. Back Squat @ 20X1, build to a tough 3
B. BTN Split Jerk, build to a tough single
C. Above Knee Hang Squat Snatch. Squat Snatch, 1.1 @ 145lb per min for 7-10 mins - drop each rep
D. 3 sets @ 90%:
30 sec Power Snatch @ 75lbs
30 sec rest
30 sec Airdyne
30 sec rest
+
5 min rest
+
3 sets @ 90%:
30 sec OHS @ 75lbs
30 sec rest
30 sec Box Jump Overs - 24" - land on top, transition to opposite side
30 sec rest

Fun day.

A. 345..felt good.
B. 315....don't feel very fast on my jerks lately
C. Completed...felt great!

Snatch - 12,11,11
AD - 18,17,20

OHS - 16,16,16
BJO - 10,11,12 - No touch on top of box.

08/13/2013

AM
Row 30sec 90% effort
rest walk 30sec x 30
(rest 2mins after 15th min and 25th min)

PM
A. Power clean cluster 1.1.1.1.1.1 x 3 rest 15sec btw reps/rest 3mins
B. Build to a max jerk from blocks
+
AD 3min max cals

A. 245,250,255...Technique is feeling better. Mobility still needs more work.
B. 317...I think this is 2 pound PR

3min max cals....87. Did 49 cals in 1st 45s. Legs were blown up.

08/11/2013

10mins 80% effort
Row 200m
10 KBS 1.5pd
10 situps
rest 5mins
10min 80% effort
10 box jumps step down 24"
5 burpees
5 chin ups
rest 5mins
10min 80% effort
2 MU
20 DU
2 pHSPU
20 DU
rest 5mins
10min 80% effort
Row 200m
Run 200m
10 burpees

Still training with Jonathan down in Lakeland.
1st - 6rds
2nd - 9rds + 1
3rd - 7rds
4th - 4rds

Felt good today.

08/10/2013

AM
Run 5min Z1
+
Run 30sec 85% effort
rest walk 30sec
x15
+
Run 5min Z1

PM
A. build to a tough triple back squat in 10mins
+
Back squat 225# 30reps for time


Did this sessions flip flopped.

Noon
A. 385...felt awesome. Had more.

1:07....I could shave some off this. Goal is :58.

PM

Completed....ridiculously hot and humid in Florida at 4:30. Back was really tightening up. Could tell I haven't been running much.

08/08/2013

AM
Z1 your choice 30mins

PM
A1. Jerk from blocks 80% of 1rm x 2; rest 90sec
A2. amrap stiric chin ups mixed grip; rest 2mins x 5
+
For time:
5min amrap
rope climbs
rest 1min
3min amrap
BB on back step ups 95# 24" box alt legs

AM
Completed...AD.

PM
A1. 245
A2. Pronated normal - 21
Supinated normal - 15
Pronated wide - 12
Supinated close - 18
Pronated normal - 14

Rope climbs 15-17ft...12
Box step up - 37

08/07/2013

AM
light jog 20-30mins

PM
A. Build to a max snatch off high blocks
B. Hang power snatch x 1/snatch balance x 2 - build complex in 10mins
+
5 sets
7-10 HPC 185# TnG
12 burpees AFAP
rest 5min

AM

Completed. Ran around my parents house.

PM

A.195, failed 205 twice
B.185...power snatch was ugly. Snatch balance felt good.

Hang is very tough to hang onto. Stayed with weights I could keep in palm of hand.

165(8) :34
170(8) :31
170(8) :31
175(8) :32
175(8) :31

08/06/2013

PM
A. Power clean cluster 1.1.1.1.1 x 4 rest 15sec btw reps/rest 3mins
B. Build to a max jerk from blocks
+
AD 15sec all out
rest 3mins x 4
rest 6mins
AD 15sec all out
rest 3min x 4
rest 6mins
AD 15sec all out
rest 3min x 4

A little rushed today. Decent day.

A. 235,240,245,250
B. 310...felt ok, not great.

14,13,14,15
14,18,17,15
14,16,13,15

08/04/2013

10mins 80% effort
12 kbs 1.5pd
10 walking lunges
5 box jumps 24"
rest 5mins
10min 80% effort
Row 150m
2 pHSPU
10 T2B unbroken sets of 5
rest 5mins
10min 80% effort
30 DU
5 CTB chin ups unbroken
rest 5mins
10min 80% effort
Run 200m
12 burpees

Good day. Great recovery.

1st - 8rds+lunge+bj...back was tightening up on swings
2nd - 6rds
3rd - 10rds + DU
4th - 5rds + 50m run

08/03/2013

AM
Row 8k 2:00/500m pace

PM
A. build to a tough triple back squat
+
3, 2, 1, 3, 2, 1 3, 2, 1 for time
FS from ground 225#
MU
wall walks

AM

31:50....felt good. Fingers on left hand were going numb.

PM

A. 365...not too heavy

11:19....squat clean for 1st rep of FS each set.

The girls came up to the gym with me for this one. Fun times. I got done with the workout, I was sitting in front of the fan and Mackenzie came over and sat down with me, then Lindsay. Mackenzie then got up, and went over to where they were eating and got a bottle of water and brought it over to me. I started to cry. Awesome night!

08/01/2013

AM
35min Z1 AD
every 7mins practice HS walk 3-5 attempts

PM
A1. Jerk from blocks 77% of 1rm x 2; rest 90sec
A2. Wtd chin up change from supinated to pronated as you go 2-3; rest 90sec x 5
+
For time:
10 rope climbs
100m DB walking lunges 75#/hand

AM

Completed...coudnt do HS walks, was at house. I just stretched for 2-3 minutes at each break.

PM

Couldnt get to gym. :(

07/31/2013

AM
A1. Back squat 4-5; rest 30sec
A2. Max rep strict pronated chin ups; rest 3mins x 3-5sets

PM
A. Build to a max snatch off high blocks
B. Hang power snatch x 2/snatch balance x 1 - build complex in 10mins
+
5 sets
6 DL TnG start @325# build as you go
12 no pushup burpee box jumps AFAP
rest 5min

AM

A1. 315(5),335(5),355(5)
A2. 20,19,18

Only time for 3 sets. Good session though. Squatting in flat shoes here at the house.

PM

A. 175.......No blocks. From High Hang
B. 165...felt ok.
C. 325 :41
345 :41
365 :40
375 :36
385 :43....the last one got heavy. Recovery was good though.

07/30/2013

AM
Row 30sec 90% effort
rest walk 30sec x 25
(rest 2mins after 15th min)

PM
A. Power clean cluster 1.1.1.1. x 5 rest 15sec btw reps/rest 3mins
B. Build to a max jerk from blocks
+
AD 15sec all out
rest 3mins x 5
rest 6mins
AD 15sec all out
rest 3min x 5

AM

Some 1:40, most all 1:39 or a little lower. Very tough.

PM

A.225,235,235,245,245
B.295,305(-).....not feeling great.

14,15,14,16,14
13,15,15,13,-

07/28/2013

10mins 80% effort
Row 250m
10 swings 1.5pd
rest 5mins
10min 80% effort
Run 200m
3 MU
rest 5mins
10min 80% effort
bear crawl 20m
FW 2pd/hand 40m
10 situps
10min 80% effort
AD 20cals
25 DU

1st - 5rds + row
2nd - 7rds
3rds - 9rds + Bear Crawl...I forgot to do sit ups
4th - 6rds

Good training today. Good recovery.

07/27/2013

AM
Row 5k 2:00/500m pace

PM
A. build to a max double back squat
+
15, 12, 9, 6, 3 for time
225# back squat
CTB chin up unbroken
HSPU

AM

19:54...felt good.

PM

A. 404...Did this with lifting shoes on.

9:50....Did this out at my buddy Nathan's place. Not butterfly CTB on his rig. He had to hold the smaller rig while I did the CTB. Kipping HSPUs felt really good. Gotta get those faster.

07/25/2013

AM
30min Z1 AD
every 5mins complete 3 tough TGU/arm

PM
A1. Jerk from blocks 75% of 1rm x 2; rest 90sec
A2. Wtd chin up mixed grip 2-3; rest 90sec x 5
+
5, 4, 3, 2, 1 for time
rope climb
185# front rack walking lunge 12steps btw rope climb

AM

230 total cals....got faster as I warmed up. Used a 35# DB and 53# KB on sets of TGU. Great session.

PM

A1. 225,225,225,235,185...no blocks had to bring down to shoulders.
A2. 70(2),70(2),70(3),70(3),70(3)....Not feeling strong here. Left bicep still hurting.

14:00....almost quite after 4th round. Lunges got tough. VERY hot and humid in gym tonight.

07/24/2013

AM
build to a tough triple back squat btw sets build to a tough triple wtd chin up

PM
A. build to a max snatch off high blocks
B. emom - PS x 1/snatch balance x 2 - 8mins
+
5 sets
4 TnG squat cleans 225#
10 burpees AFAP
rest 5min

AM

355 for 3
63 for 3....left bicep hurting.

Everything always sees heavy at home in the morning.

A. 165....did from high hang, no blocks
B. 155...felt ok, got better as I went.

Had to leave, could not do last part.

07/23/2013

AM
Row 30sec 90% effort
rest walk 30sec x 20
(rest 2mins after 10th min)

PM
A. Power clean cluster 1. 1. 1. x 6 rest 15sec btw reps/rest 3mins
B. Build to a max jerk from blocks
+
AD 15sec all out
rest 3mins x 4
rest 5mins
AD 15sec all out
rest 3min x 4

AM

All low 1:40

PM

A. 225,235,245,255,265(2),225
B. 285

17,19,17,15
15,17,15,15

07/21/2013

10 min amrap @85%
Run 200m
5 CTB chin ups
5 Clean and jerks grace style 115#
rest 5-10 min as needed
10 min amrap @85%
Row 200m
2 PHSPU kipping
7 T2B
rest 5-10 min as needed
10 min amrap @85%
Airdyne 20cals
10 burpee
10 kbs 40kg

1st - 5rds + 100m
2nd - 6rds
3rd - 3rds + 2BP...used an 80#KB. This one got spicy.

07/20/2013

A. Back squat; 2 reps x8; rest 45 seconds bw sets (62% 1rm…speed focus)
B. 5 sets of 25 unbroken wall balls 20# 10' target - for time
+
Row sprints:
30 seconds @95%
rest 2:30 x 4
+
AD 30sec @95%
rest 2:30 x 4

A. 255...felt good. Fast.
B. 5:24...only 1st 3 sets were UB. Sets 4 and 5 went 15/10. Probably should have done another 25 for Karen PR.

Rows - 165m for all
AD - 19,20,19,20....tough at the end. Really hot in gym today.

07/18/2013

AM
Airdyne 5 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 5 min z1

PM
A. emom - PC TnG x 3 60-70% of 1rm - 8mins (tech focus)
B. dead hang to inverted on rings/pistol/rope climb/strict HSPU - skill work 15mins
+
10 min amrap 90% effort
Run 200m
15 unbroken wall balls 20# 10' target
7 burpees

rest 5mins

5 min amrap 90% effort
20 DU
3 HSPU
6 PS 75#

AM

Really hammering the AD. 85% efforts were all above 80rpm, some 82. Felt good.

PM

A. 165-7, 175-1...first cleans in a long time. Felt good.
B. Completed

1st - 4rds + 15WBs
2nd - 5rds + 20DUs

It is freaking hot.

07/17/2013

AM
A1. Back squat 5, 3, 5, 3, rest 90sec
A2. Wtd mixed grip chin up 4, 2, 4, 2; rest 90sec
- 2nd waves only working sets

PM
A. Back squat; 3, 3, 2, 2, 1; rest 3 min
+
For time:
10 squat cleans 185#
5 MU
8 squat cleans 185#
4 MU
6 squat cleans 185#
3 MU
4 squat cleans 185#
2 MU
2 squat cleans 185#
1 MU
+
For time:
60 GHD situps every 15 complete 35 unbroken DU

07/16/2013 - Training

AM
Row 500 m easy
+
Row 30 sec @ 90%
walk 30sec
x25
+
Row 500 m easy cooldown

PM
A. emom - PS TnG x 2 - start at 115# + 10# each min - build to a perfect double
B. Snatch deadlift from 3" deficit - 3 x 3; rest 3mins
+
2 sets:
16-20 KBS 2pd
AD 90sec tough
rest 2mins
+
2 sets:
10 DL 245#
Row 90 sec @ 90%
rest 2 min


AM.....started at 1:43 pace, finished 1:40, last 2 were 1:37. tough.

PM
A. Stayed at 115. Wrist still hurting a little
B. 225,235,245...hard

Conditioning was hard, but I recovered well in between. Did 17 swings. NO counter on AD. Rower hurt more than AD.

07/14/2013 - Training from 11th

AM
run 30 min @ z1 out of bed - yes, run

PM
A. BS - 60% 1RM; 12 sets of 3 @ 20X1 tempo; rest 45 sec
B. barbell russian step ups @ 1110; 12-15/leg x 3/leg; rest 45 sec b/t legs - get barf bag nearby
C. AMRAP DU's in 6 min
D. Row 5 min @ 90% - sprint last 30 sec

AM - No run.

PM
A. 255
B. Used 95#, completed
C. 426....don;t know if that is good. Kept moving good. Always at least sets of 30.
D. Pain...didnt record meters...was at about 1:48 pace. finshed 1:30ish

07/13/2013 - Training from the 10th

10th
AM
AD 30 min for max cals

PM
A. clean pulls - 5 sets of 3 heavy ones - rest 2 min
B. snatch pulls - 2 heavy ones emom - 10 sets
C. kbs russian - 8 heavy emom - 8 min
D. ghd sit ups - 12 emom - 6 min


AM - 514 cals. Much harder than anticipated.

PM
A. 315,315,325,325,335
B. 185,205,205,215,215,225,225,225,235,235
C. 80
D. Only did 4 sets, started to cramp.

07/11/2013 - Training from the 9th

AM
Row 30 sec @ 1:38/500
rest walk 30 sec x 6
rest 2 min x 3

PM
A. BS - build to a 10RM in 25 min - max 5 sets
B. DB lunges walking - 20 continuous; rest 1 min x 4 - add weight per set
C1. Neutral Grip DB BEnch press - 8-10 x 3; rest 1 min
C2. 1 arm heavy db row - 4-7/arm x 3; rest 1 min


AM- Completed the rows. Was tough, not too bad though. Gotta get in and out of rower quick. Would only get out every other one.

PM
A. 355 - real happy with this especially after being sick
B. 55,60,65,100 - Baird dared me to do 100 last set, made it 12 steps and fell.
C1. 90
C2. 75...Did know what weights to use for either. Was a decent working weight.

07/10/2013 - Training (Still Sick)

10th
AM
AD 30 min for max cals

PM
A. clean pulls - 5 sets of 3 heavy ones - rest 2 min
B. snatch pulls - 2 heavy ones emom - 10 sets
C. kbs russian - 8 heavy emom - 8 min
D. ghd sit ups - 12 emom - 6 min


I think it was my fish oil. Gonna stay off for a week or so. Gonna swith to liquid oil.

07/09/2013 - Training (SICK)

9th
AM
Row 30 sec @ 1:38/500
rest walk 30 sec x 6
rest 2 min x 3

PM
A. BS - build to a 10RM in 25 min - max 5 sets
B. DB lunges walking - 20 continuous; rest 1 min x 4 - add weight per set
C1. Neutral Grip DB BEnch press - 8-10 x 3; rest 1 min
C2. 1 arm heavy db row - 4-7/arm x 3; rest 1 min


Sick so no training.

July 2nd thru July 7th - Own Programming!

Since I've been injured, coach has been pissed I can;t do any movements. So just doing my own stuff this week.

Did some back squats, 5X5 @ 335 and some tempo back squats 32X1 @ 315 for 3 sets of 3. Did some WB, Box Jumps and ring l-sit holds 15sec a piece.

Conditioning I did some MAP work on AD. Also, some row intervals.

Kind of over did it on Saturday the 6th. Started to feel bad that night. Sick all day Sunday.