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.

Monday 4/7/14 Regional Prep Week 2 (Team)

AM

Row 500m @ 90%

rest 3 minutes

x 6 sets

PM

A. Squat Clean - Build to a 1RM

B. 30 Squat Cleans for time @ 225#

+

5X

10 KBS @ 70#

20 Wall Balls

30 Double Unders

rest 2 minutes

Results

AM

Row 5 min @ 2:05 pace warm up

Rest 1 min

1:41.9

1:41.9

1:41.7

1:41.8

1:41.7

1:41.8

Row 5 min @ 2:05 pace cool down

Goal was to hold a 1:42 pace.  I think it was just right with the 3 min rest.  This was tough to hold but not too much.  Legs felt tight from Saturdays work.  I might need to start adding in some active recovery on Sundays to be loose and flushed for Mondays.

PM

A. 345# (10# pr)

http://youtu.be/QGbVc0A7xbE

B. 5:29 (over a :45 second pr)

Metcon intervals:

1:29

1:28

1:25

1:24

1:14

Great day.  PM session went well after the solid row intervals this morning.  345# felt heavy off the floor but solid and strong coming out of the squat.  Picked up 355 twice and it wasn't going anywhere.  Pretty happy with this pr since I haven't been doing much strength work for the last couple months.  

Rested about 5 minutes then did the 30 cleans for time.  Moved really well for the first minute, completed 9, then fell off pretty hard after that.  The 2nd 15 were much slower than the first.  I think I had 15 around 2 minutes then the final 15 took me 3:30!  Quads were burning and my low back started to get lit up around 20 reps and on, but nothing abnormal.  Bar never felt heavy, just need more endurance, but still, a :45 second pr is welcome.  Should be doing this sub 5-4:30 though.

Triplet intervals I paced from the beginning.  Just focused on sustainability if I were doing this as a 5 round workout.  I wanted to start focusing on this going into next year as I definitely suffered on 14.1 and 14.5 from pacing too hard based on my current engine and endurance.  The goal was to move smoothly without unnecessary rest and go UB but not sprint until the last set and then push it.  Happy with the results.  Quads felt better as the sets went on.

Wednesday 3/19/14

Airdyne 30 sec. @ 85%
Rest 30 sec
Airdyne 1 min @ 85%
Rest 1 min
X 10 sets

Results

Completed

Tuesday 3/18/14

AM
Strict Paralette HSPU - Build to a 7RM for max depth
+
For time:
75 Unbroken Wallballs
500m Row

PM
Supinated Weighted Pull-up: build to a 1RM
+
For time:
50 CTB pull-ups
50 Burpees

Results

AM

8" depth x 7 strict reps

http://youtu.be/RvvzvdWJogA

4:13 (2:18 UB wall balls; 1:42 500m row)

http://youtu.be/9rRQ3VbcFaI

PM

113# (20#+ lifetime pr, finally made the 100# club)

4:19 (1:49ish C2B; 2:28ish Burpees)

http://youtu.be/1GdoZSsdTt0

Funny I haven't done strict HSPU in over a year I think.  Felt strong though.  Wall balls were good, no missed reps and felt like I could have gone to 100 with a BIG push, but 75 was tough.  It started getting hard around 50, so I don't think in a workout with large rep wall balls it would be smart to go past that point right now without paying a big price.  Jumped on the rower and generating the power for anything lower than a 1:39 pace was not there.

Pumped about the pull-up pr.  My weighted pull-up and deadlift are the 2 lifts that have struggled to go anywhere for years and both have improved a lot this year.  Decided to go 10s on the c2b, got to 40 and then went 5/5.  Could have gone bigger sets or faster, but thought I could go faster on the Burpees if I didn't.  I don't know if it worked.  Burpees were tough after the c2b (although I'm sure the AM work didn't help).  Shoulders were too cashed to go top speed like I wanted (goal was 2 min), but was still at a 20 Burpees per minute pace which is decent.

Saturday 3/15/14 Open Week 3, Day 6

LAM
1RM Push Press - EMOTM starting at 155#, add 10# each minute till failure
+
For time:
30 Paralette HSPU 
+
WiThin in 10 minutes:
75 Toes to Bar
150 Double Unders
AMRAP Muscleups in remaining time

PM
For time:
50 GHD Sit-ups
50 Thrusters @ 115#
50 Burpees

Results

AM (12 PM)

265# (missed 275)

3:08

25 Muscle-ups completed in 3:30 min

Push press felt fine but didn't feel like a pr day.  Happy with 265, but thought maybe I could hit 275 today when I hit 265 solidly enough.

Broke 30 into: 9-6-5-3-3-2-1-1; pHSPU felt good.  Missed rep 30 going for a double and lost some time so could have gone sub 3.  Used 1 Abmat so deficit was 12".

My hands were still healing up from 14.2 (and 14.3) so the t2b and muscle-ups definitely were effected trying to change my grip to protect my hands as well as I could.  I could definitely have strung a few more muscle-ups together had my hands been fine.  Broke reps up as such:

T2b: 10-10-10 then 5's the rest of the way - finished in about 4 min

DUs: 98-27-25 legs were feeling these after yesterday - (started about 4:20, finished about 6 min on the clock)

MUs: 5-3-2-2-2 then 11 singles (started about 6:30 on clock); pull was definitely effected by fatigued hips and core.

PM (2:45, about 1:15 min after completing AM)

10:17

Unfortunately due to my class schedule and family time I couldn't get my AM session in earlier.  GHD situps felt pretty good and I moved through them consistently doing about 25 per minute and finished them in 1:57 without stopping.  The thrusters I knew would be tough after the AM session especially without a enough recovering.  I planned to go 5's and keep the rests as short as I could.  I did go 5's all the way and finished around 6:08ish I think.  The Burpees were terrible.  With how fatigued my core and shoulders were I couldn't go much faster than around 12 Burpees/min.  Got faster as I went, and really kicked it in for the last 12-10 reps to finish at 10:17, so they took around 4 min.  I could feel my lower back fatigue from 14.3 coming off the floor on the Burpees.

Friday 3/14/14 Open Week 3, Day 5

AM

Open workout 14.3:

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

PM
Airdyne 10 min for max calories
rest 10 min
Row 2k for time
rest 10 min
Airdyne 10 min for max calories

Results

AM

137

http://youtu.be/pzmLH_FFmug

I had 30 secs to do reps at 315# and went 3-4 with a short rest so I am happy with that.  I needed to move faster through 225 and 275 especially to give myself more time at 315.  I used for the first time ever a really wide not quite snatch grip but close to it and wide almost sumo stance and it seemd to work well.  It really helped engage my hamstrings and glutes and take a lot of strain off my low back.  I wish I had heard about this and tried it earlier this year (or heck in my CrossFit career!) so I could have trained it more.  But, it's never too late to correct a mistake.

PM

166 Cals/232 avg watts

7:40

165 Cals/231 avg watts

This was pretty tough after 14.3.  Actually felt fine going into it and my breathing felt fine the whole time, really just couldn't sustain a higher power output on these.

Wednesday 3/12/14 Open Week 3, Day 3

Row 8 minutes @ 1:55 pace
rest 4 minutes
Row 6 minutes @ 1:50 pace
rest 3 minutes
Row 4 minutes @ 1:45 pace
rest 2 minute
Row 2 minutes @ 1:40 pace
rest 1 minute
Row 1 minute @ 1:35 pace

Results

1:55

1:50

1:48

1:43

1:38

I could tell from the start of the first 8 min that this was going to be rough.  My quads felt heavy early on and my grip/pull felt a little weak.  I could just feel that 1:55 was taking more effort than it normally does.  I finished the 6 min and was expending way too much energy maintaining 1:50 so I knew the 4 min @ 1:45 were going to really be hard.  Held on for about 2 min @ 1:45 then died.  Same with the 2 min @ 1:40, about 1 min of hanging onto 1:40 pace then died.  Final minute was terrible, and at that point it was a struggle to even hit a 1:35 pace for a single pull (I actually don't know if I did hit even 1:35 for a single pull).  I think quad endurance is something else to add to the off-season focus list.

Tuesday 3/11/14 Open Week 3, Day 1

AM
Airdyne 30 minutes @ Z1

PM
5 sets @ 85-90% effort
2 Rope Climbs @ 15ft
10 Power Snatch @ 155#
10 Toes to Bar
30 Double Unders

rest 3 minutes b/t sets

Results

AM

Done

Quads were still sore today so nice to start the day with this.

PM

1:57

1:49

1:54

2:18

2:30

http://youtu.be/7NPH82tKf0o

This was a good, tough piece.  The rope climbs were just enough to hit the grip going into the snatches but not blow it out.  I decided before I went to experiment on different rounds with different strategies on the power snatches to see what worked best for me to sustain a effort.  Round 1 I did 3-3-3-1 with a 10 secs rest between sets which took 48 secs.  Rounds 2 & 3 I did 1 & drop as fast as I could.  I filmed round 1 and I wanted to do 2 but forgot to start the camera so I got round 3 instead which was still good but not as fast as round 2 was going 1 & drop.  The snatches took me 46 secs in round 3.  Rounds 4 & 5 got pretty tough and my hands also started to get close to tearing open the tears I got from 14.2 so that slowed me down as well.  Happy with what I learned and the snatches felt solid.

Monday 3/10/14 Open Week 3, Day 1

Monday, 10th
Power Clean x 1/Front Squat x 3/Push Jerk 1; rest 3 minutes x 5 sets
+
EMOTM for 10 minutes: 6 Unbroken Thrusters @ 135#
+
3 Rounds For Time:
25 HSPU
25 Box Jumps @ 24"

Results

Complex:

225

245

265

285

295

Thrusters: completed

Metcon: 5:12

295 got a little sloppy on the footwork for the power clean and push jerk.  Felt good to lift heavy again. Felt nice mentally to get back to training.  I think week one just rattled me and I'm just now mentally getting everything back under control and comfortable.

Thrusters were fast and felt light.  Got the heart rate up nicely and was just enough of a good challenge.

This was tougher than expected and I pushed hard.  I went UB on the first set of HSPU and then a good pace on the first set of box jumps.  Quads were still pretty sore from Saturday as well as tired from the heavy front squats and thrusters, so these were fun.  Second round had to break HSPU into 15/10 and box jumps were a little slower but still a solid pace.  Finished the first 2 rounds right at about 3 min so I was moving.  The last round was tough.  Broke HSPU into 10/8/7 and box jumps got slow as legs felt pretty blown at this point and had to stop a couple times on top of box to rest briefly.  Fun little workout.  Good session today.

Tuesday 2/25/14 Open Week 1, Day 2

30 Muscle-ups for time
rest 10 minutes
Row 5K For Time

Results

2:54

http://youtu.be/YqdiWlBndMM

Plan was to go sets of 6 every :30 secs.  Made it through 3 sets then only did 4 reps on the 4th set as my dip was disappearing.  Went 2's to 28 then two singles to finish it off.  Splitting headache hit me around 22 reps into this, very strange.  Think I'm just tight from yesterday in my shoulders and neck and it just got to me in the middle of pushing hard on this.  Anyway between that and shoulder/tricep fatigue from yesterday I'm happy with a sub 3 time and a minute lifetime PR on this.

No 5k row done unfortunately got on the rower and started but realized headache wasn't going away so called it a day.

Monday 2/24/14 Open Week 1, Day 1

Split Jerk - Build to a tough single
+
AMRAP in 12 minutes:
75 Push Press @ 75#
50 Toes to Bar
25 Paralette HSPU (1 abmat)

Results

365#

I missed 385#, probably should have gone 375 then 385 but 365 felt solid enough to take the jump.  Didn't feel great on this today, weights felt heavy.

67 push press into round 2

Felt ok on this today.  75# didn't feel as light as I would have thought after having just put 385# overhead, so I knew my shoulders weren't fully recovered from last week.  Broke the first 75 push press into 25, 25, 15, 10 in about 2:15.  T2b went 10-10-10-10-5-5 finished them around the 4:15-4:30 mark.  Then the pHSPU went 5, 5, 3, 3, 2, 1, 1, 1, 1, 1, 1, 1 and finished at a little under 9 min.  My shoulders started to feel it around about 18 reps.  Picked up the 75# bar and my shoulders were starting to really burn.  Went 10, 10, 10, 10, 10, 10, 7.  Missed a few reps on the final set because I had to stop to move and see the clock and lost about 5-10 secs so I may have completed the 75 reps if I'd avoided that.  Shoulders were absolutley torched.  I wish I had fought for sets of 12-15, but I don't know if I could have done more than 10s for long.  Felt like I should have gone faster on the pHSPU and been able to hold a 4-5 reps/:30-:45 secs pace.

Saturday 2/22/14 Preseason Week 6, Day 6

AMRAP in 17 minutes:
40 Burpees to 6ft Target
30 Clean & Jerks @ 95#
30 Burpees to 6ft Target
30 Clean & Jerks @ 155#
20 Burpees to 6ft Target
30 Clean & Jerks @ 185#
10 Burpees to 6ft Target
AMRAP Clean & Jerks @ 225#

Result

16 reps @ 185#

http://youtu.be/V_-Koq6vhvk

Well this was harder than I thought it would be.  First of all I completely misjudged how fatigued I was from the week's work (didn't take the clue from how yesterday felt!), and immediately felt tired from the beginning of the workout (quads and shoulders).  Secondly, because of the fatigue it was unwise to come out blazing on the Burpees the way I did (40 reps in 1:40) and it made the rest of the workout a lot harder and did not allow me to keep as consistent a pace on the rest of my burpee sets as I should have (took me 2:38 to complete the 30 set which means I went from a 25 Burpee/minute pace to almost a 12 Burpee/minute pace).  I lost a lot of time on my 30-20-10 set of Burpees because my pace was so slow, due I think to the combination of being pretty beat up from the volume this week and pacing the first set way to fast.  I knew I was in trouble when I hit about 27 reps on the first set of Burpees and my quads started burning and my shoulders weren't giving me the pop out of the bottom like they normally do.  Got to the bar for my 30 @ 95# and picked it up and it did NOT feel light!  I did 5 reps and dropped it thinking "oh crap I really blew it out on the Burpees!"  I tried to stay with pretty short breaks and went 5s all the way through finishing the 30 reps in 2:40.  I went immediately into my 30 Burpees which took 2:38...yikes.  Anyway that was the trend, slow Burpees and struggling to recover through the 155# reps.  When I got to 185# I had recovered and I started pushing the pace on it and it felt solid and better than 155#.  If another burpee/weightlifting ladder comes up this year I will have gained a ton from hitting this, especially knowing how beat up I was.

Friday 2/21/14 Preseason week 6, Day 5

A. Power Snatch - Build to a max within 10 minutes
B. Back Squat - Build to a tough triple
+
For Time:
45 Thrusters @ 95#
45 CTB Pull-ups

Results

A. 225#

B. 375# (405x1)

3:55

  Wow did I feel terrible warming up for this session.  Felt good mentally coming into this, but was still pretty beat up from the week's work.  Had no posterior chain power to speak of.  Happy to have hit 225, and 405 was way ambitious with the way I was feeling.

  With all that in mind, very happy with how the couplet felt.  I think fresh I could have gone 25-30 reps to start on the thrusters and felt decent and would have done bigger sets on C2B as well.  The thrusters just feel so different then they used to.  95# feel so light now and a set of 20 just feels like nothing and it's pretty fast too.  Didn't take very long breaks between sets and went: 20, 10, 8, 7.  Got to the C2B and could really feel the work from Wed.  Broke them up: 10, 10, 10, 5, 5, 5 I think.  Can't remember now if I went 3 sets of 10 or 2 before I went to 5s.  Good confidence builder.  Not scared of thrusters anymore and I've really dialed in my c2b over the past few weeks, so looking forward to crushing 14.5

Wednesday 2/19/14 Preseason Week 6, Day 3

AM
A1. Bench Press; 3-4 reps x 5 sets; rest 20 seconds
A2. Ring Dips; 20 reps for time x 5 sets rest 4 minutes
+
EMOTM for 20 minutes:
Even - 15 Wall Balls
Odd - 12 Toes to Bar

PM
AMRAP in 9 minutes:
10 Box Jumps @ 24”
10 KBS @ 53#
10 Burpees

Results

AM

A1. 225, 235, 245, 255x3, 255x2

A2.  :22 (UB), :21 (UB),: 23 (UB), :30 (14-4-2), :40 (10-4-2 then 4 singles)

EMOM

Done - after the 2nd minute I didn't think I would be able to complete this since my triceps and shoulders were so blasted from the bench/ring dips.  But, to my surprise, I always had enough time to recover.  Wall balls took about :30 secs each time and t2b were :17 secs every time.  Everything was done UB.

PM

8 rounds + 14 reps (4 KB swings)

Pushed this one pretty hard from the beginning.  Very little transition time, didn't fall off my initial pace by more than a few seconds each round.  My goal was 7 rounds so I was happy I was able to push the pace and stay consistent.  Happy too that I didn't really feel much effect from the morning work.  The Burpees were a little tough due to shoulder/tri work this morning, but didn't slow me down too badly.  First round was 60 secs then fell off by a few seconds each round until I hit a groove and stayed there then kicked it back up a notch for the final round and a half.

Tuesday 2/18/14 Preseason Week 6, Day 2

Run 20 min easy

Row 20 min easy

Airdyne 20 min easy

Results

Done

2.5-2.75 miles run

4,600 meters rowed 2:07ish pace

No monitor

Legs felt a little heavy and stiff later that day and in th evening.

Monday 2/17/14 Preseason Week 6, Day 1

AM
A. Squat Clean; build to a 3RM (TnG)
B. Snatch Grip Deadlift; 3, 3, 3; rest 3 minutes
+
For Time:
30 Power Snatches @ 75#
30 Power Snatches @ 135#
30 Power Snatches @ 165#

PM
For reps:
3 minutes - Rope Climbs
4 minutes - Muscle-ups (sets of 3 only)
5 minute - CTB Pull-ups; (sets of 5 only)
6 minutes - Double Unders (sets of 20 only)

Goal is consistent and short rest-to-work ratios. No big sets allowed today, just picking away at it and being aware of not taking too long to rest at any point

Results

AM

A.  275# - I hit 275 easily and jumped to 295, made the first 2 reps than missed the 3 rep due to technique so instead of redoing 295 I went for 305 and missed the 3rd rep again this time due to not being able to regrip the bar well and not being able to get enough power into the 2nd pull because of it.  Happy with how strong 305 felt.

305 - http://youtu.be/SPC8AWZILxc

295 - http://youtu.be/nvz_fcBcOvk

B. 255, 275, 295 - didn't push these today because my lower back was a little tight from last week still.

12.2 snatch ladder for time: 12:12

http://youtu.be/qpgZWrYKT9M

  Well I'm going to choose to take the positives on this one.  Goal was of course to finish this under 10 min, but I just could not keep the pace up on 135 and 165 necessary to do so.  However, it is significant improvement upon the last 2 years.  In 2012 I only did 16 reps on this and was split snatching 165 for everything I had.  Last year I only did 16 reps again but with the addition of 90 Burpees and 7 more minutes.  If 13.1 reappeared I'm confident my score would be dramatically improved and be able to finish the 165 snatches due to my massive improvement in Burpee speed and volume.  I think my Burpee pace would give me the time I need on the bars to finish them under 4:30-5 min giving me the 12-12:30 minutes I'd need to finish the snatches through 165.  I still have a long way to go on high rep/low weight power snatches, but progress in such a trouble area is welcome.  We'll see in less than 2 weeks!

PM

13 Rope Climbs

27 Muscle-Ups

60 C2B pull-Ups

320 Double-Unders

Went hard from the get go.  I wanted to push it early in the rope climbs and muscle-ups and see what I could do.  I had pretty lofty goals: 15, 36, 100, 400.  Obviously I didn't reach any of them today, but it's a good place to start.  The only number I'm really disappointed in is the chest to bar pull-ups.  I really thought 75 wouldn't be a problem.  I could tell though that the rope climbs took a lot out of me when I got to the muscle-ups and my pull was already fatigued somewhat, but I pushed hard and only got close to failing the 3rd rep of my last two sets because I was pulling so low at that point.  When I got to the C2B though, I jumped up and started pulling and my lats were gone.  It was a struggle.  I got close to failing reps near the end of my later sets.  Double-Unders started rough, broke at 12 reps in on my first set.  As the 6 min went on though I got better and began to recover and put sets together faster.  This was a tough but fun workout.  Makes me excited to test 30 muscle-ups for time next week.

Saturday 2/15/14 Week 5, Day 6

A. Snatch Push Press; 3 reps x 5 sets; rest 2 min
B. EMOTM for 10 minutes; 5 Parallete HSPU (1 abmat)
+
5 rounds For Time:
15 CTB Pull-ups
15 HSPU
30 cal Airdyne

Results

A. 245, 255, 265, 275, 285 - warmed up felt like crap, but didn't stop me from getting to 285 as I planned

B. Done, all UB - felt better than last week even though I felt much more beat up coming in to today's training from the renewed volume

13:26

UB on c2b but had to break the last round of HSPU into 10-5, triceps just couldn't push through UB.  Did 1:30 on the AD every round since I still haven't been able to repair the one that tracks Cals.  I know from the last 10 months of training that 1:30 probably is slower than it would have taken me, but wanted to be sure.  The workout went better than I thought with how I felt going in.  The c2b pull-ups were surprisingly easy and never even considered breaking them up.  The HSPU felt terrible after the snatch push press and 50 pHSPU, so I was actually pretty happy that I was 5 reps from going UB on all 5 rounds.  I transitioned pretty quickly between movements and rarely took much extra rest than walking to the next movement or chalking up quickly.

Friday 2/14/14 Preseason Week 5, Day 5

AM
A. Squat Snatch @ 185-205#; 1 rep every 30 seconds for 5 minutes
B. Overhead Squats Bodyweight; amrap x 1
C. 95# Barbell Lunges; 30 reps for time x 4 sets; rest 2 minutes

PM
Within 15 minutes:
2K Row
AMRAP with remaining time:
5 KB Snatches @ 70#/arm
10 Burpees

Results

AM

A. Done UB - technique felt off but no major issues weight felt fine

B. 15 reps @ 205# (my buddy and I shared a bar and so I added 5 pounds (I weighed in at 199#) - my left wrist has been bothering me on my OHS the last couple months, doesn't really ever effect me too much unless it's high reps at heavy weight, but that was thr limiting factor, felt like it was going to snap off so I dropped.

C. Done: 41 secs, 40 secs, 38 secs, 39 secs - OUCH.  I don think my legs have ever hurt so badly as during the ends of the last 2 sets.  Wow.  Legs were so blown up after these.

PM

5 rounds + 8 Burpees

Finished 2k row in 7:38 (500m splits: 1:53, 1:56, 1:56, 1:53) and started the amrap at about 8 min in/7 min remaining which was my goal.  The Kettlebell felt pretty heavy and got my breathing up pretty good as I moved through all the rounds UB.  Kept somewhere between a 25-22 Burpee/min pace.  I maybe should have pushed the row harder, but I was worried my legs would crash if I did from the AM walking lunges.  Felt like it was a good day overall.

Wednesday 2/12/14 Preseason Week 5, Day 3

AM
A1. Thrusters; 1, 1, 1, 1, 1; rest 20 seconds
A2. Thrusters @ 100#; 15 reps x 5 sets; rest 4 minutes
+
EMOTM for 20 minutes:
Even - 12 Wall Balls
Odd - 10 Toes to Bar

PM
AMRAP in 10 minutes:
15 Power Snatches @ 95#
40 Double Unders

Results

AM

A1. 185, 225, 245, 265, 285(fail x 2)

A2. Done each set around 32-34 secs

EMOM: Done all UB

PM

5 rounds + 34 double-unders

http://youtu.be/HamjSndXE7s

  At first I didn't know how heavy I would be able to push the single reps, how much the sets of 15 would effect them, but realized after 2 sets it wasn't a problem so pushed it for a pr on the final set.  I think I should have started at 225 and then gone 245 to 265 and then make 10# jumps to 285.  I think 265 to 285 was too big a jump at that point.  The 100# thrusters sets felt easy and super light.  Loved that every set that I went heavier with the 1 rep made the 100# feel that much lighter and faster.  I'm going to be ready for these when they inevitably come up in the Open.

  The EMOM was really smooth and easy.  Was pretty happy with how easy thr wall balls felt and how they weren't that taxing even after just having done 75 thrusters at 100# a couple minutes prior.  Again, I'll be ready for these.  I can just tell how much my upper body strength and endurance has improved when I was hucking the ball up there, but also quad/leg endurance.  Even though I was still sore from the Abmat sit-ups/workout Monday the t2b felt fine and never came close to breaking.

  I went into this after coaching for 4 hours straight, eating as best I could quickly between classes, and with zero motivation.  It was late, I was hungry, and I was feeling it in my legs from the AM a bit.  With all that said, I think I did a pretty good job of mentally turning it on and hitting it hard anyway.  Annoyed that I was 2 or 3 secs away from 6 full rounds, but I did 2 rounds less than I did on 11.1 and 95# and 10 extra doubles each round makes a big difference.  Quads were burning from the end of set 1 throughout the whole 10 min from AM work, and that definitely forced me to break up snatches early and more often than I would have liked: Snatches - 15, 8/7, 5's the rest of the way; doubles UB except for a couple misses on set 2 or 3.  I pushed hard early on and then just held on as best I could in the 2nd 5 minutes, but still paced from the beginning on my transitions.  Overall I'm happy with it, but don't really have anything to compare it to.  Definitely was a breather.

Tuesday 2/11/14 Preseason Week 5, Day 2

Run 20 min easy

Row 20 min easy

Airdyne 20 min easy

Results

Done.  Felt good to loosen everything up and just move after yesterday's sessions.

Monday 2/11/14 Preseason Week 5, Day 1

AM
A. Hang Squat Snatch; build to a 5RM within 12 minutes
B. Snatch Grip Deadlift; 5, 5, 5; rest 3 minutes
+
AMRAP in 5 minutes:
10 Unbroken KBS @ 70#

PM
For time:
20 Muscle-ups
40 Sit-ups
40 CTB Pull-ups
40 Sit-ups
20 Muscle-ups

Results

AM

A. 205#

B. 255, 275, 295#

100 swings (10 sets)

PM

11:20

Thought I could go heavier on thr snatch, but my grip would not allow it.  I think I shouldn't have gone rock climbing on my day off...whoops.  I had to fight to hold onto 205 the last few reps.  Happy with that the snatch deadlifts felt good and was able to push the weight.  Swings were tough.  My goal was 100 hitting 20/ min so I really tried to stay with only a 5 secs break as long as I could.  Grip burner.  Wondered how it would effect the PM session.

This went pretty well.  First set of muscle-ups were smooth.  I had a solid hollow position so I was catching with my arms completely locked out for thr first 17 reps.  Broke it into sets of 5 on every 30 secs.  Finished in 1:40ish.  I thought I would fly through the first set of Abmat sit-ups but quickly realized that was not going to happen after the muscle-ups.  Stayed steady though without resting.  C2B went 10 and then 5's the rest of the way with 10 secs or so rests between.  I knew the 2nd set of Abmat sit-ups would be brutal and they were.  I was worried my abs would cramp.  Finished them around 7:40ish and started the 2nd set of MUs at 8 mins.  Went 3s to 15, then 2, then 3 singles to finish 2nd set of MUs in 3:20

Happy wih today's work.