Tuesday, May 20 Wk 2, Day 2

AM

30 minute - Airdyne

(every 5 minutes, get up and do some light hip/hamstring mobility)

PM

A. Push Jerk - Build to a tough triple quickly

B. Push Jerk @ 95#; 20 reps x 4 sets; rest 3 minutes

+

Go up the ladder as far as possible:

Min 1 - 10 Double Unders + 2 Burpees

Min 2 - 10 Double Unders + 4 Burpees

Min 3 - 10 Double Unders + 6 Burpees

Min 4 - 10 Double Unders + 8 Burpees

etc…

AM

Felt great after this.  Whole post chain, but especially hamstrings were tight and sore and this really help to limber me up before the PM session.

PM

A. Built to 275 pretty quickly, felt tough but still pretty solid, probably could have gone 295-305 and still not maximal, but still getting back into things so stopped there.

B. Done no problem; all sets done in about 25-30 secs

Did 12 Burpees into the round of 20.  This got tough around set 16, 18 was finishing just at the 1 min mark and the 20 round was simply whatever I had left after the push on 18.  Tripped my doubles on the round of 18 and lost some time there that would have given me a small break going into 20, but don't think it would have been enough to finish another 7 Burpees and complete the 20.

Monday, May 19 Wk 2, Day 1

AM

4X

400m Row @ 85%

rest 2 minutes

400m Run @ 85%

rest 2 minutes

PM

A. Deficit Deadlifts @ 41X1; 6-8 reps x 4 sets; rest 2 minutes (straps)

B. Split Squats @ 3010; 6-8 reps/leg x 3 sets; rest 2 minutes

C. Good Mornings @ 2020; 10-12 reps x 3 sets; rest 2 minutes

D. GH Raises; 6-8 reps x 4 sets; rest 1 minute

AM

Rows

1:45 (actually did 500m row first round...whoops)

1:47

1:47

1:47

Runs

1:36

1:38

1:36

1:35

Pace goals were 1:48 for rows and 1:38 for runs, it was hard to hold steady at these and not go too fast.  Been reading up on running and trying to pace more accurately to get more out of these sessions.

PM

A. 225x8, 275x8, 315x8, 335x7

B. Used 45# DBs for all sets and did 8 reps each leg every set

C. 95# for 1st two sets then 115# for 3rd, all 12 rep sets

D. Kept them slow to make them tough, didn't add weight since first time doing them in a while, 8 reps all sets

Deficit deads (335#) video:

http://youtu.be/OH2ou0aJO_g

Great session!  Felt awesome working on my 2 biggest weaknesses that kept me from regionals this year: 1. Deadlifting, 2. Pulling from the floor. Deadlifts felt good.  At regionals I decided to go back to my narrow stance, narrow grip on my deadlift and it made them feel much better during the partner chipper, so I did that today and again felt solid.  Looking into attending the CF Powerlifting cert in Chicago in a little over a week or in Oklahoma in June to get my mechanics looked at sooner than later do I can spend the whole year working optimally.  Didn't push weight too heavy on anything today but definitely went hard and my legs are toast.  Feels great.

Saturday, May 17 Wk 1, Day 3

A. Incline Bench Press; 10, 8, 6, 4, 2; rest 3 minutes

B. 50 Shoulder Press @ 115# for time

C. 100 Strict Pull-ups for time

Result

A. 

135x10

185x8

195x6

205x4

215x2

B. 5:57

C. 13:23

Fun day.  Shoulder presses went 10-10 then 5s and then last set or two was 3s and 2s and a single or two.  I definitely underestimated how slow the pull-ups would go, haha.  Started with some 10s then went 5s then singles from 50 to 100.  Lats were suuuper tight at the end.

Friday, May 16 Wk 1, Day 2

AMRAP in 10 minutes @ 85%:

100m Run

7 Thrusters @ 95#

7 Burpees

rest 4 minutes

AMRAP in 10 minutes @ 85%:

30 Double Unders

7 KBS @ 70#

7 Box Jumps @ 24” w/ step down

Results

Warmup

3 Rds NFT:

Run 400m (rd 2 row 500m, rd 3 triple-unders x 20)

10 wall balls @ 30#

15 deadlifts @ 135#

MAP session

6 rds + 5 Burpees

7 rds + 30 double-unders

First conditioning it feels like for weeks.  Felt sluggish and tired.  Shaking out the rust.  Felt good to move and sweat.

Thursday, May 15 - Day 1 2014 Offseason

Warmup

3 rounds NFT:

1 L-sit legless rope climb (15')

15 Muscle Snatches (75# rd 1, 95# rd 2, 135# rd 3)

50 UB Double-Unders

Programming

EMOTM for 10 minutes:

Even: 1 Power Snatch @ 185#

Odd: 4-5 weighted Ring Dips

+

EMOTM for 10 minutes:

Even: 1 Power Clean @ 255# 

Odd:  2-3 weighted Ring Dips

+

10 minute - Row @ Easy Pace

Results

EMOM 1 - done; 35# x 5 ring dips all sets

2 min rest/setup

EMOM 2 - done; 53# x 3 ring dips all sets

Row - 2 min pace for about 2500m

Felt good today.  Warmup got me breathing hard and everything moving, loosened up.  L climbs felt good and fast, the snatches I kept steady and slow, lots of upper body.  I went UB, 8/7, and 5/5/3/2.  185# power snatch felt pretty easy after these.  Doubles were smooth.  Getting used to the new rope, wish I had used it at regionals.

The programming was perfect for day 1 back from regionals.  No heavy breathing but heavy enough to get me back into things without pushing hard.  Solid light day to start the offseason.

Saturday 4/26/14

Team Training

Teams of 4 (2 men, 2 women) alternating girl/guy complete 2013 Regional Event 7:

Conga Line through -

30 WB (20/14#)

30 CtB pull-ups

30 Alt Pistols

30 Alt DB Snatch 70/50#

I went UB on WBs, CtB pull-ups, and never stopped on the pistols or DB snatch.  I pushed the snatch since I anchored, going 10-12 reps changing hands mid air on the way down, felt good and fast, but got tough to compntrol when I started fatiguing so had to put it down between reps and switch hands on the ground for the last 20ish reps.

We rested about 10-15 min then did this partner workout (I teamed up with one of my girls on the team):

20 minute amrap

400m plate run (45#)

50 plate squats

50 Burpees onto plate

50 Alt overhead plate lunges

50 plate sit-ups

Run 400m (w/out plate)

We got through 1 round and 41 Burpees.  Cruised on the runs and kept a solid pace on the movements.

Friday 4/25/14

AM

“Diane"

21-15-9 for time:

Deadlifts @ 225#

Handstand Push-ups

PM

Front Squat:

8 minutes to find 3RM

(3 girls must share a rack, 3 guys must share a rack, bar cannot go down in weight…only up. Score is the total of everyones’ 3RM)

+

In teams of 3 girls + 3 guys:

6 rounds of:

50 KB Goblet Squats @ 53#/35#

7 Muscle-ups

10 Hang Power Cleans @ 225#/135#

(each person must complete a round on their own. All 3 girls must finish their rounds before the guys can start their rounds)

+

(rest a bit)

+

Double Unders - see how far up the ladder you can go (all girls on a team vs. all guys on a team)

AMRAP in 10 minutes:

10 Unbroken Double Unders

20 Unbroken Double Unders

30 Unbroken Double Unders

40 Unbroken Double Unders

50 Unbroken Double Unders

60 Unbroken Double Unders

70 Unbroken Double Unders

80 Unbroken Double Unders

90 Unbroken Double Unders

100 Unbroken Double Unders

110 Unbroken Double Unders

etc…

(one person works at a time on each team. For example, team member #1 does 10 unbroken, then team member #2 does 20 unbroken, then team member #3 does 30 unbroken, etc…. you don’t have to go in any order, the same person may go twice in a row if they want. All that matters is how high your team can get up the ladder in 10 minutes)

Results

AM

2:57

http://youtu.be/hqjfCIoEHno

Would have liked to pr on this one as my deadlift is much improved since I last pr'd on this one at regionals in 2012 (2:46).  Unfortunately I could not go unbroken on the deadlifts and was forced to break up the 15 set (10/5) and 9 set (5/4).  My lower back specifically/post chain generally just blew up, I just didn't have the muscular endurance today.  Positives though were that I was only 11 secs off my pr that I hit at regionals '12 when my coach had me doing Diane once or twice a week for 5 weeks getting ready for it and going unbroken to do it.  My deadlift reps were much faster today too, which is why I was so close to my pr time even though I went UB then.  Another big positive is my back stayed flat and it never hurt during or after, and I wasn't sore in my lower back after the workout including the day after or the 2nd day.  Gotta keep moving in the right direction with this movement and with pulling from the ground in general.  HSPU were good, could feel them slow down on the 15 and 9 sets, so need to keep pounding the shoulder endurance too.

PM

Hit 335# solid.  Was tough as the weight felt heavy starting at 135# let alone 335!  Went for 350 in a rush with not enough rest and got a rep but the 2nd rep felt terrible and my upper back/core couldn't hold the weight.  Knee felt fine (not 100% still but well on the way).

Took me 2:37 to finish the round of Nasty Girls (V2?).  Went 50 Gblt squats in around 1:20ish, 7 UB MUs, 5/5 on hang power cleans (these felt heavy today, was hoping to go 10 UB).

Our team of guys got to 122 DUs of the 130 round.  I went UB on my sets and felt great, nice and smooth: 10, 50, 90, 120

Wednesday 4/23/14

@ 95-97%:

400m Run

500m Row

x 6 sets sets

rest 5 minutes between sets

Result

3:16
 1:28
 1:38.8
3:28
 1:32
 1:46.8
3:33
 1:35
 1:49.2
3:32
 1:34
 1:48.5
3:29
 1:32
 1:48.9
3:31
 1:34
 1:48.7

Yuck.  This is probably the least favorite workout I've done this year.  These 2 elements combined in all-out fashion just stinks.  Good for me, definitely what I need.

Tuesday 4/22/14

AM

30 minute - Airdyne @ Easy Pace

PM

A. Split Jerk - Build to a tough single

B. Weighted Strict CTB Pull-ups; 2-3 reps x 5 sets; rest 2 minutes

+

21-15-9 for time:

Bar Muscle-ups

Shoulder-to-Overhead @ 155#

Results

AM

Done, felt good

PM

A. 365-felt solid but didn't want to push the knee more so stopped here

http://youtu.be/js9LCQ9AQsg

B. 25x3, 53x3 (little kip), 35x3, 35x3, 35x2 (3rd rep needed little kip)

9:18

http://youtu.be/O8uEp-nTXuQ

This was tough, but a fun workout.  Haven't done Bar Muscle-ups but once this year I think, but felt decent.  Tough going from those to the heavy jerks.  Sets went:

BMUs-   Jerks went-

10-6-5.   11-6-4

5-5-3-2   6-5-4

3-3-3      9

Monday 4/21/14

A. EMOTM for 8 minutes: 3 TnG Power Cleans @ 225#

B. EMOTM for 8 minutes: 3 TnG Deadlifts @ 315#

+

AMRAP in 10 minutes

15 KBS @ 53#

30 Double Unders 

Results

A. Done

B. Done

9 rounds + 11 swings

Power cleans and deadlifts felt solid.   The amrap was way harder than I thought it would be.  Biceps and shoulders were burning after 3 rounds, low back was a little fatigued from A & B work but nothing bad.  Only broke my DUs on round 9 when I tripped trying to speed up for the final push.  I wanted to hold about a round/min pace and I did until 6 minutes in I started having to rest between finishing the double-Unders and picking up the Kettlebell, to let my biceps and shoulders loosen up for the next round.  The last 1:30 I picked up the pace and pushed hard, almost was enough to finish 10 rounds but not quite.  Needed to go a little sooner, at 2 min remaining.  I paced well enough to have a decent kick at the end.  Good workout.  Very similar feeling/effect from 11.1/14.1, fatigue in the biceps/shoulders slowed me down, difference is in the snatches I think they take a little more out of me  because of the range of motion, pulling from the floor.

Saturday 4/12/14 RPWk 2

AMRAP rope climbs to 15ft in 90 seconds 
+
For time:
30 Shoulder to Overhead @ 165#
60 CTB Pull-ups
90 Overhead Squats @ 95#
120 Double Unders

Results

1RM deadlift (don't sacrifice midline stability)

445#, 20# pr

http://youtu.be/dtLBhztDUlk

8 or 9 rope climbs completed in 90 secs

Chipper done in 12:48

http://youtu.be/tGRBXaLoJ_I

I thought I would warmup with some deadlifting and it felt good so I went for it.  I chose to do this in case there is a deadlift ladder at regionals (as I suspect there will be) to know what I can pull and how to strategize for that as a team with our teammates numbers.  Finally after all these years feel like I'm on the right track with this.  Can't wait to hit the offseason to really get this thing moving closer to 500#!

Rope climbs were good, only on 1 or two did I have to take 3 pulls, all the rest were solid 2 pull reps so my technique is improving and I'm doing a better job of keeping my arms straight through the foot locking.  I totally lost count but I'm 100% sure I got 8 reps, but it could have been 9.

Chipper was brutal.  Moved through the S2OH no problem.  Planned to and did break the 30 reps into 15-10-5.  Maybe should have gone smaller sets to save it for later because it got rough at the OHS.  Finished s2oh in 1:20 then did 5's all the way on the c2b, took about 3 min.  I could feel the rope climbs in my lats about 15-20 reps in so that was fun.  Breathing got pretty heavy on this and by the time I got to the OHS I was huffing and puffing a decent amount.  OHS were miserably slow.  Went sets of 10 the whole way.  I was breathing hard and arms were burning!!!  Quads and low back were too but not nearly as bad or as big a factor in dropping the bar.  I would have liked to have been able to do 20's and 15's but that was not happening.  Took about 7 mins to do the OHS then was absolutley cashed for the doubles.  Shoulders/arms had nothing left so I was stopping a lot.  I went 30, 30, 20, 20, 20 with 1 trip up early on.  Took about 2 min, yikes.  Unfortunately when I was editing the video I cut off the last 40 doubles.

Friday 4/11/14 RPWK 2

AM

Run 30 sec @ 85%

Walk 30 sec

Run 30 sec @ 90%

Walk 30 sec

Run 30 sec @ 95%

Walk 2 minutes

x 6 sets

PM (Team Session)

In 4 teams of 2 (1 male 1 female per team):

Clean/Deadlift Ladder

Every minute, Starting at 205# the male must do a clean (power or squat) and women must do a deadlift.

They use the same bar, its up to them who goes first. 10# is added every minute.

If the women or man missed or cannot make the lift, the other sex may continue going up the ladder for the tie-breaker.

Ie. if both partners lift 275#, but the guy misses 285# and the girl keeps going until 305#, then their score is 275# with a 305# tie-breaker.

+

rest as needed

+

In the same team, 

for time:

Man completes 

Row 1K

30 Pistols

15 Hang Power Cleans @ 225#

then…

women completes

Row 1K

30 Pistols

15 Hang Power Cleans @ 135#

Results

AM

Done.  I need to buy a GPS watch for runs because I'm terrible about knowing pacing.  My goal was to run a 6 min mile pace for 85% (about 133meters), 5 min/mile pace for 90% (about 167ish meters), and 4 min/mile pace for 95% (200m).  85% pace was fine, but the 90% pace was closer to 95%, so I wasn't going much faster at 95% and I would be pretty tired by the last :30 interval on every set.  Didn't hit 200m once, mainly 170-180m.  The very last :30 interval @95% of round 6, I decide to go to 200m just to see what I could run it in: 0:36.5 secs.  I know it will take some time and consistent effort to get my running better over the summer, but I know it will benefit me greatly.

PM

Team Training

I teamed up with our strongest female deadlifter.  I decided to power clean because my knees were tight from Wednesdays work and the running this afternoon.  I hit 315 and just missed 325.  Still a 10# pr on power clean.  My partner hit a 335 deadlift.

After this I did a 5:48 on my portion of the row, pistol, hang clean workout.  Paced row at 1:55-1:58 remembering how little the row actually determined the winners on this one in 2012.  I hit the pistols in around 40 secs I would guess and then went 6-4-3-2 with short rests between to finish out the hang cleans.  Man how different this workout feels than in 2012 when I was banging 225 off my thighs and split cleaning in 3s with every ounce of energy I had!

Wednesday 4/9/14 RPWk 2

AM

Airdyne - 25 minutes @ Easy Pace

PM

A. Back Squat @ 315#; 5 reps x 3 sets; rest 3 minutes

B. Front Squat @ 255#; 5 rep x 3 sets; rest 3 minutes

C. Overhead Squats @ 225#; 5 reps x 3 sets; rest 3 minutes

+

Within 5 minutes:

Row 1K

AMRAP Single Arn DB Power Snatches @ 70# (alternate arms)

Results

AM

Row 25 minutes @ 2:09 pace (5,800m covered)

My window of opportunity to use the AD in the morning was limited and I couldn't get it in so I did rowing at home in the afternoon so I wouldn't have to stay late after classes to do my PM work.

PM

A., B., C., done no problems.

25 snatches completed in about 1:10ish.  Rowed 1:50ish pace and finished 1k at 3:40.  I debated pushing for a 1:45 pace but didn't know if it was worth the extra 10 secs.  I think I should have gone for it and then gotten another 3-5 reps.  I never stopped on the snatches and went at a decent clip, but I couldn't get the mid air switch going so I couldn't really sprint out faster reps.

Tuesday 4/8/14 RPWk 2

A. Push Press; 5, 5, 3, 3, 3; rest 3 minutes 

B. 5 Muscle-ups - EMOTM for 8 minutes

+

90 sec - Burpee Box Jumps @ 24” (step down)

60 sec - HSPU

30 sec - CTB Pull-ups

rest 3 minutes

x 4 sets

Results

A. 185, 225, 245, 255, 265(x2)

B. Done, all UB

BBJs: 19, 18, 19, 19 = 76

HSPU: 20, 22, 20, 19 = 81

CTB: 15, 15, 15, 15 = 60

Push press did not feel good from the beginning, so I was happy to still reach 265.  Didn't go for the 3rd rep, might have made it but didn't want to push it today based on feeling.

Muscle-ups didn't get tough until last 2 or 3 sets but never was close to breaking.

This was a lot worse than I anticipated.  I paced the Burpee box jumps steadily and those felt good and I never needed to stop, but kicking up to the first set of HSPU my arms were blasted from the muscle-ups.  I went 10-5-5 on my first round and then 5's the other 3 rounds to keep moving fast and not blow my arms out completely.  Ctb were tough too lats and traps were tired and hands were tender from Mondays barbell work and the muscle-ups.  Went 10-5 first set then 5's for the next 2, 7-8 on the final one.