Saturday, September 28 Week 17 Day 6

5 rounds for time:

Run 400m

Row 300m

25 KBS @ 53#

20 Hand Release Push-ups

Result

27:10

This was a grind for sure.  Finished first round in 4:50 and fell off at a steady pace every round after.  Runs felt slow, row I held about a 1:48 pace every time, swings were UB but shoulders and arms were burning on these from last couple days work, push ups definitely suffered from the last couple days as well: 20-then 12/5/3 the other 4 sets basically.  Tris were feeling numb/swole on the runs.

Friday, September 27 Week 17 Day 5

AM

Within 10 minutes, find a 5RM TnG Thruster 

(warm-up for this as you would a comp, and start the 10 min timer whenever you

want)

+

30-20-10 for time;

Burpees

Airdyne (cals)

PM

5 Rounds For Time:

20 Wall Balls

40 Double Unders

Results

AM

225x5 - well this went better than I initially thought.  Our plates got mixed with our other gyms after the competition we ran last weekend and so I what I thought were 35's were 45's.  I jumped accidentally from hitting 185x5 to 225x5, thinking it was 205.  Then I hit 235x3 failing on rep 4.

http://youtu.be/bjx77DfF9mA

http://youtu.be/M1jKZBnJNPs

6:03

I went hard on the first set of Burpees finishing 30 in 1:06, but unfortunately when I was getting on the AD the monitor all of a sudden reset itself as I was starting and took 40 secs to get up and running.  I decided to continue because I didn't want to redo the 30 Burpees!  Burpees were fast and AD pace was solid.  Quads were on fire of course.

PM

6:02

I was feeling the AM work and the previous days work too.  Shoulder/tris were burning on the wall balls especially but held a good pace and minimized transition time.  A little sloppy on my doubles though tripping up on 3 different sets getting started.  Good day though and happy to be back in the full swing of things after a tough Monday and Tuesday schedule.

Thursday, September 25 Week 17 Day 4

For time:

9-7-5-7-9

Burpee Muscle up

Squat snatch 115#

Result

15:28

Wow this went a lot slower and was a lot harder than I anticipated.  I kept steady on the Burpee MUs the whole time but chose to break up all my snatch sets to not blow out (6/3-4/3-3/2-4/3-3/3/3).

Tuesday, September 24 Week 17 Day 2

AM

EMOTM for 10 minutes:

6 Hand Release Push-ups + 3 Muscle-ups

+

For time:

30-20-10:

Toes to Bar

HSPU

50 Unbroken Double Unders 

PM

For reps @ 100% effort:

30 sec - Clean & Jerks @ 135#

30 sec - Burpees

30 sec - KBS @ 53#

30 sec - Box Jumps @ 24”

rest 8 minutes

x 4 sets

Results

AM

Done.  UB MUs until sets 9 & 10 (2-1)

Thought I wrote down my time for the T2B/HSPU/DUs but I can't find it and it can't for the life of me remember my time now.  First round took me about 3 min but after that I don't know.  It was very fast. Broke t2b into 2 sets for the 30 and 20 (22/8-13/7-10) and went UB on HSPU (rested a little in headstand) and doubles only had to redo one set (broke at 20 on 2nd round).

PM

Not able to get it in.

Monday, September 23 Week 17 Day 1

AM

A. Back Squat; 5, 4, 3, 2, 1; rest 4 min

(each set tough, not easy sets building to a 1RM)

B. Good Mornings @ 20X1; 8-10 reps x 5 sets; rest 2 min

C. 30 Power Snatches @ 175# for time (film if possible)

PM

Row 250m @ 85%

rest 1 minute

Row 500m @ 85%

rest 2 minutes

Row 1K @ 85%

rest 3 minutes

x 4 sets

Results

AM

A. 335x5

355x4

370x3

380x1 (fail 2nd)

390 (fail)

Every set was a max set.  Felt strong, but when I got to 380 and 390 just wasn't strong enough.  The previous max sets had definitely taken their toll at that point.

B. 95x10-115x10-135x10-145x8-155x8

C. 5:11

Think watching the video it may just have been better to go 1 & drop the whole time or after a first big set.  I just take too much time between reps.  Went 5 to open, then 2's into the 20's then singles.  Was definitely feeling the squats and GMs in my post chain and legs.

http://youtu.be/7goQwSvDuB8

PM

Did not get PM in.

Tuesday, September 17 Week 16 Day 2

PM (from Monday) in the AM

Row 2K @ 85%

rest 3 minutes 

x 3

1. 7:19 @ 1:49.7 pace & 25 s/m

2. 7:29 @ 1:52.2 pace & 27 s/m

3. 7:30 @ 1:52.5 pace & 29 s/m

This was tough.  Legs/posterior chain was blown from AM session yesterday and I felt a real lack of power on my pull.  Happy with the pace I ended up maintaining because I thought I'd fall way off after the first one

AM

10 TnG Push Jerks - start at 115#, add 10# each set

15 CTB Pull-ups

rest 3 minutes x 5 sets

Completed no problem.

PM

For reps @ 100% effort:

15 KBS @ 70#

15 Burpees

20 sec - Airdyne (cals)

rest 5 minutes

x 5 sets

All sets completed in 1:20.  Cals went 11-12-11-11-13

Felt solid on this, though with how trashed legs were and only getting a 45 minute rest from the push jerk/C2B workout, Burpees didn't feel as fast as they could have been but still held 30 burpee/minute pace so I was happy with that.  Quads were absolutely on fire on the airdyne from day before, that was by far the hardest part.

Monday, September 16 Week 16 Day 1

AM

A. Back Squat; 5, 3, 5, 3, 5; rest 4 min

B. Good Mornings @ 20X1; 10 reps x 4 sets; rest 2 min

C. Death by Thruster @ 135# (1 rep on min 1, 2 on min 2, etc...)

PM

Row 2K @ 85%

rest 3 minutes 

x 3

Results

AM

A. 315x5; 355x3; 335x5; 375x1(fail 2); 355x2(gave up because it felt terrible)-way overshot on this one today.  Went to aggressive aiming for 375x3 and 355x5.  It felt strong though and 355x3 felt good, but as soon as I started 375 I knew more than 1-2 reps was not likely.  Was happy with how strong it's feeling just overshot a little today.

B. 95, 115, 135, 135 this felt good today, last few reps at 135 started to get pretty tough

C.  11 rounds + 8 reps - Ran out of time and had to do this a couple hours later.  Felt strong and went UB through round of 10, but I knew as soon as I broke I wouldn't get to many rounds after that.  Went 6-3-2 on set of 11 then 3-5 on 12. Quads are smoked and wrists were fatigued.

Friday, September 13 Week 15, Day 4

Row 30 sec @ 85%

rest 30 sec

Airdyne 30 sec @ 85%

rest 30 sec

Run 30 sec @ 85%

rest 30 sec

x 15

(rest 3 minutes after set 5 and after set 10)

Results

Row: 1:40.5 avg pace/avg 145m

AD: 1. 13 Cals/411 avg watts

       2. 15 Cals/430 avg watts

       3.  18 Cals/470 avg watts

Run: avg 125m

This session felt great.  Got stronger/faster every set and breathing stayed controlled the whole time and never blew out my legs.  This felt good after yesterday and exactly what I needed mentally and physically for recovery.  The weather cooperated nicely as fall seems to be here for good finally!  Excited to train in fall season for a while and be done with the overpowering heat for another 9 months!

Thursday, September 12 Week 15, Day 3

A. Back Squat - build to a 5RM within 8 sets

B1. Bench Press; 2-3 reps x 5 sets; rest 90 sec

B2. Bent Over Row @ 2010; 6-8 reps x 5 sets; rest 90 sec

+

For reps:

3 min - KBS @ 53#

3 min - Wall Balls

3 min - Double Unders

Results

A. Built up to 335x5 and wanted 355, but posterior chain was just not feeling strong today so stopped at 335.

B1. 185x3-205x3-225x3-235x3-245x2

B2. 135x8-165x8x4

Wasn't feeling particularly strong on these movements either.  Was just a blah kind of day as I guess I'm still recovering from Monday and Tuesday testing.  Back felt tight during the rows and arms just didn't have much punch to them today.  Might also be that I haven't done either movement for a while.

KBS - 60

WB - 55

DUs - 200

This felt surprisingly bad.  I was pumped to be swinging the 53# KB as it's been all 70 and 88 up to this point pretty much, but when I picked it up it felt heavy.  I've done 100 UB before in about 2:30, but I got to 40 and just didn't want to stay on it.  Went 40 and 20 with a long rest between. Grip was fatiguing and post chain was just AWOL.  Breathing wasn't fantastic throughout this either, and felt it was taking more out of me than it should have done.  Wall Balls felt bad at 20, went 25-10-10-10 with long rests between again.  Legs and arms just felt fatigued, theme of the day.  Doubles broke down a lot more than I should, went 60 then tripped up 3-4 times to 70, then a set of 40-40-30-20.  Thank goodness these three days are recovery days because apparently I really need it.

Monday and Tuesday, September 9 & 10, Week 15 Day 1 & 2 -Testing

Monday, 9th

Deadlift - Build to a heavy single quickly

+

21-15-9:

Deadlift @ 315#

Box Jumps @ 30”

Results

It was a so-so day.  I hit 395 really solid and probably should have cut it there, but jumped to 415 and hit it but back rounded some so that was a little disappointing but it felt as strong as it has in a long time.  My all-time best is 425 which I hit last October but that was with mediocre positioning.  I'm pretty sure I could have hit that or more with bad form today too, so massive improvement on the Deadlift in a very short cycle.

The workout was ok.  I did a 9:30, which is about what I did it in a couple years ago.  Today I had much better form and it felt better, but not faster.  I did do it back before regionals this year in the 12's or 13 min range, but that was also a couple hours after doing the 100's wod from regionals so I don't know how much of a impact that may have had.  This workout seems to be the epitome of my weaknesses: Dead lifts, heavy deadlifts, and hi rep heavy deadlifts.  Here's the round breakdowns on the deads:

1. 7-7-4-3

2. 4-3-2-2-2-2

3. 3-2-2-2

The 21 took me about 2 min by themselves, but felt good on them and good back positioning throughout.  The round of 15 is where I really got killed.  After a few reps I could just feel my low back leading the pull from the ground every time, and there's nothing I could do to stop it.  It's better than it ever has been, but whatever fatigues when I'm doing heavy hi rep deads that causes that, once it's gone, it's gone and I'm just grinding and hitching my way through reps at that point and it feels terrible.  The reps just seem to take so much out of me too.  I'm breathing hard and my whole body seems blown.  Also, the recovery is long and it will be several days before all the soreness is gone.  If this were regionals day 1 or 2 my posterior chain, especially my back, would be blown for the rest of the comp.

So there is some solid improvement quickly this cycle on the Deadlift.  Every week has felt better and stronger which encourages me, but I'm well aware there is a very Very long way to go on this movement and workout.

Tuesday, 10th

Ladder:

Hang Power Clean x 1/Jerk x 3

Start at 205# and add 10# per minute until failure

rest 5 minutes

For Time:

50 HSPU

10 Muscle-ups

35 HSPU

10 Muscle-ups

20 HSPU

10 Muscle-ups

rest 10 minutes

For time:

5 minute Airdyne for max cals

Results

Today's stuff went much better, but now my arms feel like they are about to fall off!

Hit 265 on the HPC+3 jerk ladder.  265 was a split power clean, so didn't even attempt 275.  Jerks were never a problem and went TnG until 265.

12:57 on the HSPU/MU workout.  Moved at a fairly steady pace on both.  Break down went:

HSPU:

30-10-10

10-10-8-7

10-10

MU:

5-3-2

4-3-3

4-3-3

AD felt terrible.  112 Cals, Avg Watts 311.  Normally i dont have a problem holding a 370+ pace but holding a 300+ pace was pretty tough tonight.  It was effing hot (100+), my legs felt powerless after yesterday, and arms were destroyed from the workout I'd just finished.

Monday, September 2 Week 14, Day 1

AM

Row 1 min @ 85%

Rest/Walk 1 min

x 7

+

Airdyne 1 min @ 85%

Rest/Walk 1 min

x 7

+

Run 1 min @ 85%

Rest/Walk 1 min

x 7

PM

A. Deadlift - Build to a tough 3 (Not TnG)

(good back position)

B. Weighted GH Raises; 4-6 reps x 5 sets; rest 2min

+

9-6-3 for time:

Deadlifts @ 315#

Box Jumps @ 30”

rest 8 minutes 

x 3 sets

Results

AM

Row: 1:47 avg pace

AD: 355 avg watts/23 avg Cals

Run: 265 avg meters

Everything felt good.  It's amazing how much of a difference the weather makes.  Last weeks were a slog fest compared to today's because it was at least 20 degrees cooler and the humidity is way down.  Solid session.

PM

135-225-315-335-355 I'm happy with this even though last week I did 345 x 5, but that was TnG because I misread the programming.  This week I did one and drop and it was tougher and I focused on perfect positioning for my back so didn't go up from there.

No GH Raises due to being at home to hit this one since with the holiday I was only at the gym in the morning.

Rounds - Deadlift set breakdowns

1. 3:24 - 9, 4-2, 3

2. 3:09 - 6-3, 3-3, 3

3. 3:30 -3-3-3, 3-3, 3

This felt good.  Number one priority was perfect form and protect the back and I felt like I accomplished that and went as fast as I could.  Probably wasn't the best idea to go 9 UB reps in the first round as I think I ended up resting too much on the 6 set because of it, but I wanted to see if I could go UB for the entire first round.  Could have fought through and gotten 6 but didn't want to push and started getting sloppy on 4.  Happy with how this felt though I know there is a long long way to go.