David's Training Log: July 2013

Thursday, July 25, 2013

Thursday, July 25 Week 9, Day 4

A. Snatch - Build to a max

B. C&J - build to a max

C. RDLs w/ straps @ 33X1; 6-8 reps x 5 sets; rest 3 min

For reps:

4 min - Wall Balls

2 min - Double Unders

4 min - Muscle-ups

Results

A. 235, missed 245 three times again

B. 275, missed 295 twice

C. 185x8-185x8-205x8-205x6-205x6

Felt fine coming into this, but I guess my posterior chain is still a little tired from Monday. Everything felt heavy coming off the ground today. Legs felt fine coming out of the hole after receiving, but didn't feel much power getting overhead or to my shoulders. Probably should have gone for 285 and not jumped to 295 but 275 felt good. After my first set of RDLs I realized I wasn't engaging my lats much so really tried to lock them in at the top and keep them locked in and holding shoulders neutral. By the end of each set my lats would be burning, so I guess it was working. Should be interesting for the PM session.

Wall Ball: 106 (50-25-15-16)

Double-Unders: 134 (70-30-34)

Muscle-Ups: 26 (5-4-3-2-2 and I think singles from there)

Pretty happy with this. Though my goal was to hit 30 MU in the 4 min after the WBs and DUs, that's fairly ambitious since my recent PR on 30 MUs for time is 3:57 . I still have a ways to go on this, but to hit 5 more MUs in the same amount of time I had in 13.2 makes me feel like I've made very solid progress on upper body muscular endurance and strength in 7 weeks of training (not counting 2 weeks of testing to start). It puts it into perspective for me to think that after a full year of training last year I made no progress on Open workout 13.3 that was repeated from the 2012 Open where I got the same 261 score. Although I would have had to do another 44 Wall Balls, I was feeling solid on these and know that I could have kept moving at a decent pace to finish these out in about 2-2:30 min no problem. I also went at the wall balls more aggresivley than I have on purpose knowing it would possibly blow me out for the doubles and Mus. it would probably put me in a better position to pace the wall balls down into smaller sets, 25x4 or something, but i wanted to experiment and the goal was max reps in 4 min and because my wall balls are slow, i knew I'd have to make up ground with a bigger opening set. I finished 90 DUs in under 1 minute, which would have given me a extra 1+ to work on my MUs. I think if I had done 13.3 tonight I would have finished the 30 MUs and gotten some Wall Balls into round 2. I still need to be faster in my transitions though. 15-20 secs to pick up the rope and start, should have gone UB on the DUs, shoulders were burning and I actually stopped at 70 on purpose so I wouldn't blow myself out. 20-25 secs before starting MUs, partly because I had to walk over to the rings from downstairs. I felt much better though. I was never redlining or close to that, walked the edge of pacing fast but not fast enough to ever burn out.

Wednesday, July 24, 2013

Tuesday, July 23 Week 9, Day 2

AM
Shoulder Press Cluster; 1.1.1 x 5 sets; rest 10 sec/3 min
+
For time:
20 rounds of 5 unbroken toes-to-bar

PM
For reps;
30 sec Burpees
30 sec KBS @ 70#
30 sec Box Jumps @ 24"
30 sec Row (cals)

Rest 8 min
X 4 sets

Results

A. 145-155-160-165(failed on rep 2, did 155 for 3rd rep)-155

7:27

Felt decent on presses. Would have like to hit all the reps at 165 but the press is one of those movements that is hard to judge where that fail line is going to be.

T2B went well I think. Never really slowed down or took extended rests, kept moving. Got hard toward the end on the last few sets reps 4 & 5 were tough on the grip and the hip flexors.

Burpees: 14-15-15-14

Swings: 15-16-16-16

Box Jumps (regional standard): 17-18-19-18

Row for Cals: 6-8-7-6

Very happy with this. Felt like speed was good and that I was able to focus on pushing that the whole time versus sucking wind or blowing up. The row was the only thing I feel like could be majorly improved. I would get on and just not have much for it. It would take me a good 6-10 secs to get up to a decent pull and even then it just wasn't very powerful. I had a missed box jump on sets 2,3,4 so could have hit 19 & even 20 more consistently. Legs would definitely start to burn at that point then going into the row was rough, just kind of hanging on to what I had left power wise. Breathing was never really a factor either so that was good. Felt my abs from the AM session some especially standing up the box jumps, but it didn't slow me down. Here is a video of my first round. Ironically it ended up being my slowest, when I thought it would likely be my fastest:

http://youtu.be/eWSof6Cmhro

Monday, July 22, 2013

Monday, July 22 Week 9, Day 1

AM
A. Pause Back Squats @ 32X1; 3-4 reps x 5; rest 4 min
B. Good Mornings @ 33X1; 6-8 reps x 5 sets; rest 3 min
C. 50 Turkish Get-ups @ 53# for time

Airdyne 5 min @ z1
+
Airdyne 3 minutes @ 85%
Rest 90 sec
X 6 sets
+
Airdyne 5 min @ z1

Results

A. 275x4-295x4-305x4-315x4-325x3

B. 115x8-115x8-135x8-135x8-135x6

C. 13:02 with 55# KB

Though I said it would be easier to do intervals in the morning, couldn't get my airdyne to the new house today so did it the normal order instead. Felt strong on the squats and was pretty happy hitting 325x3 on the last set. That 3rd rep was a battle but felt good and didn't give up on it like I tend to do.

GMs were solid too, but was definitely getti sloppy on the last set so cut it at 6.

Completely underestimated the Turkish get-ups piece. They've always felt strong for me, but this high reps for time was tough. Did a set of 5 on each side with no rest then rested 30 secs or so. Last 10 went 3/3-2/2. Arms would be burning by the 4th and 5th reps on the later sets. Also, cobble stones was a terrible surface to do this on! I think there is a pebble permanently ingrained in my left elbow.

1. 300 Avg Watts, 64 Calories

2. 293, 60

3. 280, 59

4. 290, 62

5. 291, 60

6. 296, 61

Was not feeling powerful on these tonight. It was a real struggle to hit 300+ watts and feel like I was going 85% and could maintain. I felt fine going into it so I don't know why it was so tough. Last week I feel like I was maintaining a 311 Avg watts and that was for 4 min. Maybe the AM session took a bigger toll than I thought? I don't know.

Sunday, July 21, 2013

Saturday, July 20 Week 8, Day 6

A. Bench Press; 5, 4, 3, 2, 1; rest 4 min (a tough 5, tough 4, etc...not building

to a 1RM, but if it’s still there, go for it)

8 minutes @ 85%:

5 Power Snatch @ 95#

5 Burpees

Run 100m

rest 4 minutes

8 minutes @ 85%:

30 Double Unders

10 GHD Sit-ups

5 Deadlifts @ 185#

rest 4 minutes

8 minutes @ 85%:

Row 150m

5 Push Press @ 95#

5 Toes to Bar

rest 4 minutes

8 minutes @ 85%:

5 Power Snatch @ 95#

5 Burpees

Run 100m

Results

225x5-235x4-245x2(fialed 3rd rep)-255x1(failed 2nd rep)-265x1

Well bad news is I missed final reps on two of my sets. Good news is I hit a 20# pr on the CGB.

5 rounds + 90m run

5 rounds + 2 deadlifts

5 rounds + 150m row

6 rounds + 2 power snatches

Felt solid on this. Never felt like I was close to redlining. Definitely still heated up quite a lot to due hot weather, but managed it through steady breathing and pacing.

Friday, July 19 Week 8, Day 5

A. Snatch Balance; 3 reps x 3; rest 2 min

B. Hang Squat Snatch - Build to a tough 3RM

C. Power Clean x 1/Front Squat x 3/Split Jerk x 1; rest 3 min x 5 sets

D. RDLs w/ straps @ 33X1; 8-10 reps x 5 sets; rest 3 min

PM (skip if no time with the move)

For Time:

Row 500m

5X:

10 KBS @ 88#

25 Wall Balls

Row 500m

Results

A. Hit 225 really strong so jumped to 245 and missed the 3rd rep I just popped it off my shoulders too aggressively and slightly back. Didn't have time to try it again but I know I should have hit that. Speed was good again today and much more like the speed of my catch for a actual snatch.

http://youtu.be/W73mCVkmPVo

B. 185 without straps. Hit 205x1 then used straps because with how hot it was and just haven't done a ton of hang snatch work I couldn't hold onto the bar well today, just slipping out of my hands. Hit 205 pretty well with the straps then stopped. Could have gone up but my form still feels crappy. I'm banging the bar out in front of me and not hitting my third pull aggressively enough to keep the bar close.

C. 225-245-265-275-285

Missed the 3rd front squat on 285, I'll put the video up because I can't tell wether it's a lack of leg strength or my midline, specifically upper back not being strong enough. Happy I hit my all time power clean 1RM today for the first time in a year. It was ugly, a mini split clean.

http://youtu.be/7VOJ6S9bpWc

D. Ran out of time and couldn't get the RDLs in.

Had to skip due to the move messing with my schedule.

Wednesday, July 17, 2013

Wednesday, July 17 Week 9, Day 2

A. Shoulder Press Clusters; 2.2.2 x 5 sets; rest 10 sec/3 minutes

B1. Weighted Ring Dips; 6-8 reps x 4 sets; rest 60 sec

B2. Single Arm DB Rows @ 21X1; 8-10 reps/arm x 4 sets; rest 60 sec

For time:

100 Double Unders

50 HSPU (regionals standard)

40 Toes to Bar

PM (skip if no time with the move)

Run 200m -fast

10 Hang Power Cleans @ 135#

15 Burpees - AFAP (as fast as possible)

rest 5 minutes

x 5 sets

Results

A. 135-140-145-150-155(failed on final set of 2 so took it down to 135 and did the last two reps there)

B1. 35x8-45x8-53x6-53x6

B2. 50x10-50x10-70x10-70x9

Rested 5-10 min then finished triplet in 4:50.

Felt ok on press today. I pushed the weight, but didn't feel as strong as last week on the 3s. I thought about staying at 150 for the final set but went for 155 anyway and missed the last set so I guess I misjudged that.

Ring Dips and Rows felt good today. Surprised myself with how good the 70 felt. It was tough and a big jump from 50, but felt solid on them.

I'm ok with the triplet. Doubles UB no problem in about :55 secs (although I could feel my hammies and glutes from the post chain session yesterday). HSPU went 35-7-5-3. Worked more with the longer slower kip today to see if I could hit bigger sets and I think it helped. I feel like I could have pushed to 40 if I were going for a max UB set. Finished them in about 1:45ish. The T2B didn't go as well as I would have liked. Went 15-13-6-3-3. Wanted to go with 20-25 UB but couldn't at that point.

Couldn't get this in. Really wanted to do this one because I'm very fast on hang power cleans and it's light weight. Feel like I get a lot of good speed work out of these so I'm bummed.

Tuesday, July 16, 2013

Tuesday, July 16 Week 9, Day 1 or 2

Due to closing on the house yesterday and moving today I wasn't able to get anything done yesterday so forced day off. Did Monday's work today...I had to because I was about to explode with non-working out tension and excitement for moving into the new house finally.

A. Pause Back Squats @ 32X1; 4-6 x 5 sets; rest 4 min

B. Good Mornings @ 33X1; 8-10 x 5 sets; rest 3 min

C1. DB walking Lunges; 16 reps x 4 sets; rest 90 sec (just stay with the 70#'ers this week)

C2. GH Raises; 8-12 reps x 4 sets; rest 90 sec

Airdyne 5 min @ Z1

AD 4 minutes @ 85%

rest/walk 2 minutes

x 4 sets

Airdyne 5 minutes @ Z1

Results

A. 225(6)-245(6)-265(6)-285(5)-305(4)

B. 95-115-115-115 (I honestly can't remember if I did the 5th set or not)

C1. 70# DBs-done

C2. Done felt strong again so made Ren slow and deliberate

Everything felt really good today. Squats were strong so I kept pushing the weight up. GMs felt better than last week too. Lunges and GHRs were strong as well. Good session with post chain feeling solid throughout.

1. 88 cals, 324 Avg. watts

2. 84 cals, 311 Avg watts

3. 86 cals, 301 Avg watts

4. 86 cals, 285 Avg watts

I don't really understand how I was able to hit about the same cals each round but have my avg watts go down. Pushed hard on this, may have been a little harder than 85%. By the last interval I really had to push to try to maintain pace. Might have gone closer to 90%, not sure. Legs were a little tired from earlier post chain session but didn't ever feel like they died or blew up.

Saturday, July 13, 2013

Saturday, July 13 Week 8, Day 6

Results

5 rounds + 125m

5 rounds + 28 double-Unders

5 rounds + 217m

Did a much better job of pacing this MAP session today. The hard part is holding back in the first amrap feeling so fresh. I knew though based on last week that it needed to feel easier in the first one if I was to have enough gas to maintain into the 2nd and definitely the 3rd (and repeat) amraps. That being said, didn't feel like I was moving that fast and that 90% is too slow right now.

Friday, July 12 Week 8, Day 5

Results

Felt good about this. Feel like the CGB is getting stronger. Hi rep C2B pull-ups are still ripping the middle of my hands and I need to figure out why. It's not a big deal as they heal quickly and don't really affect anything else, but I need to figure out why this keeps happening and how to adjust my grip or tape every time or wear the gymnast grips or something to prevent it. This never used to happen. It's only been since changing to a thumb around grip with a wider position. I guess I may have to go back to monkey grip and slightly narrower as I used to do.

Thursday, July 11 Week 8, Day 4

Results

Hit my pr power snatch a little ugly and just above parallel. Felt heavy today, but happy I was able to none the less. Technique is off, I'm banging the bar out in front and chasing it. I think it's simply from not snatching as much as I'm used to. I did feel my snatch balance was much faster today and the video I took seemed to confirm this.

Front squats felt very heavy today. I was planning on starting at 245 for my first set and working up to my 1RM power clean of 285, but doing 225 felt heavy so I called that set 1. Punked out on the 5th front squat on my first attempt at 265. 2nd attempt I hit all the front squats but had nothing left for the jerk and couldn't even muster a attempt. Disappointed as I felt like the front squats shouldn't have been so hard at those weights.

RDLs were tough but good. I was a little rushed to finish them, but my post chain was fried from the snatch and clean complexes so they were very tough.

8:09

I'll post video on this later, but I would have gone sub 8 if my rower had not taken forever to turn on on my first 500m row. Never the less, I was disappointed that the rows didn't feel stronger after all the work intervals over the last several weeks. I went 1:50 on then first one and 1:55 on the 2nd. Wall Balls took a lot out of my legs and I was worried I wouldn't be able to go UB on the WBs as intended. I did go UB on all sets and felt stronger than I have on WBs, but I went into this hoping I would be able to do 1:45's on the rows. Tris and shoulders were burning during the WBs more than the legs, but they were burning too. I'd like to see a sub 7:30 time on this next time it's tested.

Wednesday, July 10, 2013

Tuesday, July 9 Week 8, Day 2

A. Shoulder Press Clusters; 3.3.3 x 5 sets; rest 10 sec/3 minutes

B1. Weighted Ring Dips; 6-8 reps x 3 sets; rest 60 sec

B2. Single Arm DB Rows @ 21X1; 8-10 reps/arm x 3 sets; rest 60 sec

20 Double Unders

5 pHSPU

10 T2B

rest 1 min

30 sec - TnG Clean & Jerks @ 135#