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.