Oct 29-30

Oct-30

A. TnG Power Snatch - 2 TnG reps on the min for 12 sets (24 total reps, match load from ""B"" on Oct-23)

B. Front Squat - 3 x 5; rest 3min (heavy across)

+

""1/2 Jackie"" @ 100% effort

500m Row

25 Thrusters @ 45#

15 Pull-ups

Rest 8min

x3

Results: 

A. Didn't feel as good as last week. Traps and neck were sore and I had a headache. 

I did'nt miss any reps. 

B. 315 Across all sets - Felt good. Last 2 reps of every set elbows started to dip

1/2 Jackie x3 

2:41

2:42

2:53

I did all rds unbroken but was pretty spent by the last rd. 

I= 8 The first 2 rds were manageable but the last rd about killed me

C= 8 I took not of the times I was finishing each portion in the first one and tried to hit those again. 

E= 8 Had to push pretty hard rd 1 and 2 to finish unbroken. 

Other notes: 

Rd 1 row pace was 1:34 average, Rd 3 1:43 

Here is the Qualifier workout we are doing Saturday. 

Oct 25-28

I keep starting to post my workouts but get interrupted every time before I finish I started this post on Monday. I need an office.

Oct-26

A. Split Jerk - 10 singles @ 265#; rest 90sec

B. Push Jerk Recoveries - 3,3,3,1,1; rest 2min (heavy across)

C. Wall-facing HS Hold - 3 x 60sec UB; rest 90sec

+

Gym Program

Results

A. These felt Ok. My jerk blocks are only half way done. The hardest part was bringing the bar back to the Front rack. I missed 1 rep because I wasn't thinking about it but made it up at the end. 

B. You saw the video on this. I played around with the weights a bit because it was my first time. I did my sets of 3 at 295lbs and a single and a double at 325. 

C. Still sucks- I made :60 all 3 rds though

Oct-27

A. Power Clean - 5 x 1.1.1.1.1; rest 20sec b/t reps + 3min b/t clusters (255 x 3 sets, 265 x 2 sets)

B. Clean Pull - 4 x 3; rest 3min (305# across)

+

7 Hng Power Clean @ 155# AFAP

30sec Sled Push for MAX DISTANCE (moderate-load FAST turn-over)

Rest 5min

x3

*sub pull-sled if needed

+

7 STOH @ 155# AFAP

30sec Airdyne/Airbike @ 100% effort

Rest 5min

x3

Results

A. Power cleans- Way better, Last week I tried moving to 265 and only hit a few reps. This week I hit every rep and just for fun did a single at 275 and 285 following the clusters. 

B. Clean pull- I accidentally did 295 again- oops. 

HPC + sled push- I have a push sled now. 

Sled might have been a bit too heavy. I was moving about 70 m in 30s but the turn over was still fairly quick. 

STOH + airdyne

This killed me again - My legs ache pretty bad for longer than anything else I do. It lasts about 15 minutes and then I feel sick for another 15 minutes and then just light-headed for a while. It takes me about 45 minutes before I want to talk to anyone. 

I=9 This hurts a lot but it's short

C=9 I got distracted by people asking me questions in the middle of my shoulder to overhead

E=10 I may have whiplash :)

Oct-28

A. TGU - 8 reps @ 2pood / 12 reps @ 1.5 pood

B. Bnk Split Jerk Stance Press @31x3 tempo - 4 x 8-10; rest 90sec (115# across)

C. KB 2arm OH Walking Lunge - 4 x 20 steps; rest as needed

D. Wall-facing HS Hold - 4 x 60sec UB; rest 90sec

+

Advanced Frog-stand play/practice - 15min

A. TGUs went better than last week,  I actually did 10 and 10 2 pood and 1.5 poor

B. Press were still hard. I did 8-8-8-6-6 I couldn't get all 8 every rd so I threw in another set. 

C. Well these suck! I did 2 sets at 20kg 2 sets at 24kg. Shoulders were feeling pretty unstable by the end of every set. Really had to focus on keeping the elbows locked out. 

D. These were a lot harder than on Sunday. I made all 3 rds for 60 secs but last rd my left shoulder had some pain and instability that had me a little worried. 

Frog stance- Didn't have much left in the shoulders but I got up into a freestanding HS once from this position...Then I fell.

Overall better than last week so far. Shoulders are dead but they feel good. 

Oct 23. tng dbl power snatch/ DL run

Oct-23

A. Power Snatch - build to tough TnG double; rest as needed

B. TnG Power Snatch - 2 TnG reps on the min @ 85-90% of ""A"" for 10 sets (20 total reps)

+

12 Deadlift @ 225# AFAP

60sec Run @ 95% effort for distance

Rest 5-6min as needed

x4

A. My pull did not feel strong today. It took me a couple tries to hit 215.

 I always feel better on the 2nd lift in TNG than the first.  I think I can keep the posterior loaded a better on 2nd. 

https://www.youtube.com/watch?v=Ce6E0Yxvk3c 

B. 190 lbs - 

This weight was manageable but not easy,  I didn't miss any reps. 

12 Dl

60 sec run 

I= 8 - last 30 seconds of each run got hard. Legs didn't want to move

C= 8 There wasn't a lot focus on here, Lift fast, run hard

E=7 Short enough to not get too hard

Oct 20 -Oct 21

Oct-20

A. Power Clean - 5 x 1.1.1.1.1; rest 20sec b/t reps + 3min b/t clusters (255-275# across)

B. Clean Pull - 3 x 5; rest 3min (heavy across)

7 Burpees AFAP

30sec Sled Push for MAX DISTANCE (moderate-load FAST turn-over)

Rest 5min

x3

+

7 STOH @ 155# AFAP

30sec Airdyne/Airbike @ 100% effort

Rest 5min

x3

A.Power clean - 

I warmed up to 265 but missed a couple reps in the 2nd cluster and backed down to 255 for the rest.

Everything felt heavy today, I had a lot of people trying to talk to me  between sets. 

B. Clean pulls- 295lbs

The bar was contacting low on the pull so I decided not to go too heavy. 

7 Burpees AFAP

30sec Sled Push for MAX DISTANCE (moderate-load FAST turn-over)

Rest 5min

x3

I didn't have a push sled available but subbed with a pull sled. 

I= 8 hard but short enough to not affect me too much

C= 9 Too short to have to strategize

E=8 The suck didn't set in until 20 secs into it

+

7 STOH @ 155# AFAP

30sec Airdyne/Airbike @ 100% effort

Rest 5min

x3

I=10 - 30 seconds was too long

C=9  I asked myself after the 1st one if I went as hard as I could have. It was more like 98% so I went harder in the next 2.

E= 10 Everyone was laughing at me because I was looked like I was having a seizure trying to keep the bike going afap

-This was the worst workout you have programmed for me.  My legs ached for about half an hour after. I had to have another coach cover my next class.  I was actually a little worried about it. Next time I'll take a video simply for entertainment. 

Oct-21

A. TGU - 20 reps NOT for time @ 1.5pood-2pood -I did 5 reps at 2 pood, 15 at 1.5pood 

B. Bnk Split Jerk Stance Press @31x3 - 3 x 8-10; rest 90sec - 115lbs Only made 7 on the last set

C. DB 2arm Neutral Grip Press @31x3 - 3 x 8-10; rest 60sec - I only have dumbbells at 1 gym so I subbed with 45lb KB 

D. Wall-facing HS Hold - 3 x 60sec UB; rest 90sec - 60 sec, 60 sec, 50 sec

+

Advanced Frog-stand play/practice - 15min Got some help from a gymnast, He was much better than me. I pretty much fall as soon as I lift my knees off my elbows. 

Oct 16 and Oct 18- OHS + Backwards Amanda/ Lactic acid repeatability test

Oct-16

A. Overhead Squat - build to 1RM; rest as needed

+

Amanda

9-7-5

Squat Snatch @ 135#

Muscle-up

OHS

315lbs

315 video - https://www.youtube.com/watch?v=Ic1yxhXyFvE

330 fail - https://www.youtube.com/watch?v=ta4DKwrz3FY

Had pain under the right shoulder blade on the last attempt at 330. Shoulders felt super shaky. 

I have limited range of motion turning my head. It wasn't too bad until later last night. Maybe give me a few days without any heavy snatches or OHS. I'll let you know how it's feeling Monday. 

Amanda the hard way

I didn't notice until halfway through but this was sent backwards

I got 4:16 tonight but I did it in the spring in 3:40ish starting with muscle-ups. 

It was a bit harder doing muscle-ups after the snatches. 

Oct-18**

Lactic Repeatability Test

250m Row

15 KB Swings @ 2pood

25 Burpees

15 KB Swigns @ 2pood

250m Row

Rest exactly 12min

x3

Rd 1

4:10

Rd 2

4:06

Rd 3

4:15

Rd 1 - I forgot to hit the button on the rower until after I was getting strapped in. 

Rd 2 - I felt a little lightheaded until about half way through the burpees but didn't slow down. 

Rd 3 - I felt lightheaded again for most of the rd. The row pace was about 1:38 towards the end compared to 1:35 the first couple rds. The burpees didn't feel as fast. 

Didn't get a video of this - I am visiting family and did these workouts at another gym. 

I= 9 Didn't really get mentally hard until rd 2

C= 9 Felt good about it considering I was able to keep pace from rd1-rd 2

E= 9 I think the first rd could have been faster,  Maybe 8-10 seconds faster if I didn't mess up with the monitor and made my burpees a little faster. 

Overall I think If I would have tried to go sub 4:00 my burpees would have not been legit. I was still trying to make sure I got the hips all the way open at the top and made sure the KB was locked out overhead, bottom up. 

I see a lot of athletes cutting corners with these two movements especially on the shorter workouts. 

Oct 15 Burpee/box + row/du/airbike

10 rds
10 burpee
10 box jump 24''

8:26
Slowed up on the burpees rd 7, started worming them down
Bounded all of them at a steady pace. Only missed 1 rep

100 cal Airdyne
300 Dus
100 cal Row

14:32

My double unders were inconsistent. I was doing sets of 25-30 most of the way through.

I should have pushed it a little harder on the air dyne but I was trying to make sure I could move my legs for Dus, 100 cal Airdyne was about 4:15.

The row went to crap halfway through. I was struggling to keep it between 1200 and 1300 cph.

I= 9 The bike and dus were mentally fine but the row got hard to keep a strong pull
C= 9 I kept it together fairly well even when I wasn't able to do large sets of Dus. In the triple 3 games workout I let them really fall apart so it went better this time around.
E= 8 Could have put a little more into the bike and the row I think.

These longer basic conditioning workouts are my weakest but what are your better scores for this? I just want to know how far off I am.

Oct 14 Split jerk - kb swing/ Hspu

Oct-14

A. Split Jerk - build to 1RM; rest as needed

+

5 Rounds for time

15 KB Swings @ 2pood

10 Strict HSPU

*Top times are ~8-9min

A.

295lbs 

I'm pretty dispointed with this. It's been too long since I've done heavy Jerks. My right shoulder felt unstable which is linked back to my bicep tendon being out of place. 

I have an Oly coach I can work with if you think I should have a set of eyes on me. 

315lb miss - 

https://www.youtube.com/watch?v=bDRw_q2FGW8B. 

7:46

I held back a little because of how my shoulder felt during the HS jerk

I pretty much split everything up into small sets to not tire out the shoulders on the HSPU. 

I even broke up the Kb swings from the beginning. (not sure if that was necessary). 

All my rds took roughly the same amount of time I think.

I= 6 - had to pace to not fail on the hspu 

C= 8 It was hard to go so slow from the start 

E= 7 Didn't have to give too much effort until the last 10 HSPU. 

It would be interesting to see how this one went if I started out faster with unbroken swings and sets of 5 hspu. I couldn't hold that all the way through but it might still be faster overall.  I made the decision to go the safer route based on how my shoulder felt. 

https://www.youtube.com/watch?v=bKpl71Zi13E

Monday Oct 13 HC + 20HC + 500m row x3

Oct-13

A. Hng Squat Clean - build to 1RM; rest as needed

B. Hng Squat Clean - 30 reps for time @ 225#

+

Rest to full-recovery

+

Row - 3 x 500m @ 100%; Rest exactly 12min b/t each

A.

325lbs,  I didn't catch the bar in the most ideal position and my belt broke so I stopped there. 

https://www.youtube.com/watch?v=_wF_yxMSSkA

B. 4:45 I did sets of 3 all the way through. If I were to try it again I would try to start out with sets of 4 to see if I could closer to 4:00. 

I recorded this but I only got the first 9 reps before I got a phone call.  Let me know if you want me to add it.

I=  8 This was pretty easy to wrap my head around, 10 sets of 3

C= 9 Had a game plan and stuck to it but the rest time got slightly longer than I wanted between sets towards the end. 

E= 9 overall I'm pleased with the effort and the concentration considering it was my first time through. 

Row: This didn't go as planned. I was limited on time so I only took 10 minutes after the 30 HSC before my first row. I could tell it wasn't near enough.  

Row 1: 1:30

Row 2: 1:31

Row 3 DNF After the 1st row my bicep knotted up, I rolled it out with a bar during my rest but it knotted up again. 

Typically an all out 500m for me is 1:26. 

Oct 9 Snatch/Airdyne

Oct-9

A. Squat Snatch - build to 1RM; rest as needed

B. Squat Snatch - 20 reps for time @ 77% of ""A""

+

Rest to full-recovery

+

Airdyne - 10min for max cals

Squat snatch - 240lbs

Shoulders are not feeling great. I did some mobility and warmed up with the Crossover symmetry. That usually does the trick but my bicep tendon is giving me some issues near the origin. 

Working up to a load I missed more reps than usual. Took me 5 attempts to hit 235, I hit 240 first try but it felt slow and the shoulders didn't like it. 

B. 20 reps @77% (185lbs)  - 3:22

I wanted to start out with set of 8 tng but decided that would not be the best idea. I did 3 tng and singles after. Didn't get too hard. I just wanted to find a pace where  I could hit them all without failure. If my shoulders were 100% I think I could have been around 2:50. 

https://www.youtube.com/watch?v=Dt7S-E1hOqo

Airdyne - 10 min max - 215 cals

I plain screwed this one up. I started out too slow. At 5:00 I was at 102,  I did 113 in the next 5:00. I have done this once before and got 225. 

I=8 - Not as hard as it should have been considering I started out so slow. 

C= 8 Overpaced from the beginning but was able to push myself at the end. 

E= 9 Gave it hell at the end. 

Oct 8. row/run/burpee

2000m row
1 mile run
100 burpees

Results - 21:28

Row- 7:10 - Row felt hard, I was putting more effort into to a 1:45 pace than usual. dropped to 1:50 pace towards the end.

Run -  Finished at 15:00 (with transition about a 7:45 mile) so my run was way too slow. Legs felt heavy and mentally wasn't able to push myself.

Burpees 21:28 -(6:28 split) just tried to keep a good pace on the burpees and made sure I did them all UB.

I- 9 - It was mentally hard for me just because I felt tired from the start.
C- 7 Dropped the ball on the run, I was telling myself I was pacing for the burpees but realistically I didn't push hard enough.
E - 8  I could have pushed harder on the run.

My kids have been sick for about 5 days and I am getting a cough. It's not a full on cold but I can tell my body is fighting something off.

OCT 7 Max CTB/ 15-12-9 Pc/burpee

Oct-7

A. CTB Pull-up - 3 attempts to establish AMRAP UB

+

Rest to full-recovery

+

15-12-9

Power Clean @ 115#

Burpee

Rest 10min

x3

CTB- 

 I wasn't exactly sure what you wanted here. I figured you wanted my best set. Everyone else I talked to thought it was cumulative between all three. I held back a little on the first set. I also kind of lost my rhythm and threw in a couple normal kips to get the butterfly going again. 

Here are the sets each with 5-7 min of rest between

1. 36 reps (probably could have done about 40) 

2. 30 reps (dropped a bit early knowing I had 1 more set)

3. 34 reps (Didn't hold back here knowing it was the last set. Watching the video you can see my pull-ups in this video were slower but more controlled) 

total of 100. 

1st set - https://www.youtube.com/watch?v=ZHNqNFUznmU

3rd set - https://www.youtube.com/watch?v=XMeDB4Khxq4

15-12-9 

PC

burpee 

rest 10 min

X3

1: 3:05

2: 3:07

3: 3:09

I procrastinated for about half an hour after pull-ups knowing this was going to suck. 

I felt I paced it all OK. I went UB on all 3 sets but the burpees got slower. 

Rd 1: wasn't too bad

Rd 2 was a 9 on the suck scale

Rd 3 was a9.5 on the suck scale, I felt a little lightheaded going into to it but it didn't affect me during. 

I- 9 rd 2 and 3 sucked

C- 9 knew I had to go UB and din't have issues

 E- 9  after the 2nd and 3rd rd members were asking if I was OK. 

P.S. I don't know if I'll ever have a 10 on the ICE scale because I always see little spots for improvement following a workout. 

-bicep on right arm is knotted up again. I'm going to get some work done on it today. 

Oct. 6 - Push Jerk and 14.4

Push jerk to a heavy single - 285lbs

Triceps are super achy and sore.

I shouldn't admit this but this is the first time I have ever push jerked to a heavy single. (it's a bit ugly)  Anytime I go heavy overhead I split jerk.

https://www.youtube.com/watch?v=IDalOZoXol0&list=UU5pE-0YP4eyqVD1pQ5tWDRg

14.4
14 min AMRAP
60 cal row
50 ttb
40 wall-balls
30 cleans 135
20 muscle ups

202 reps (3 rep pr)

I watched my video from the Open prior to doing this. I went a little harder on the TTB(sets of 5) and Wall-balls (28 and 12) and tried to make my transitions faster. On cleans  I did all singles,  in the open I started out with sets of 3 for the first 15 reps but I think that ended up spiking my heart rate and I couldn't get it back down before the next set. I only got to the muscle-ups about :15 (9:45) faster today but I had a lot more energy going into them. Finished the muscle-ups at about 13:40.

OCT 3 & 4- 20/20/20- 20 min AMRAP "DT"

20 min AMRAP
20 Thrusters 135
20 pull-ups
20 burpees

4rds +18 thrusters

I am a little disappointed with this one. I did 2 rds in 7:30, it took 10:30 to do the next 2 rds and in the remaining 2 minutes of the workout I only got 18 Thrusters.  About halfway in I was ahead of where I expected but I let up too much and couldn't get back up to speed.  I had a goal to get through the pull-ups into rd 5. I felt pretty crappy at the end though.


I=9 Thrusters and burpees hurt last few minutes didn't have much left.
C=7 Lost it a little after the 2nd rd, I planned to make my rest time a little longer but I ended up resting longer than I should have.
E=9 almost put this as an 8 but I felt like crap at the end so I think it might have been more conditioning and concentration less effort based.


"DT"

5:32
I feel Ok about this considering I did 98 Thrusters at 135 the day before. Getting warmed up I could tell my shoulders weren't 100%.
I paced it pretty well not going balls to the wall from the start.
I did a rd and rested until the clock got :50 on that minute. I kept this for the first 3 rds and took a few extra going into rd 4 and 5.

 I screwed up on the last rd trying to do the 9 hc + 6 sto. I got through the 9hc and ended up dropping the bar before doing any STO. I think had my shoulders been fresh I could have pushed through the 6 STO.  Either way its about a :10 PR.
I think I could go sub 5:00 on a good day.

https://www.youtube.com/watch?v=xnVT8a4HMT8

I= 8 Fast paced, last 2 rds were hard tried to take minimal rest
C=9 game plan worked but after I dropped the bar on the last set I took :20 of rest and probably could have gotten away with :10 of rest.
E= 9 I did everything right with the exception of the extra rest at the end based on how I was feeling. The main thing holding me back from going sub 5:00 was just the workout from yesterday.

If you could take a look at my STO. I have gotten into the habit of dropping the bar from overhead pretty quick and immediately bouncing it out of the front rack overhead. I feel like this  helps at a moderate load but wanted to get your thoughts. I have seen Pat Barber and a few other athletes do this also but was unsure if I should try to change it.

Oct 1. power cleans + air bike

Oct-1

A. Power Clean - 10min to build to 1RM; rest exactly 8min

B. Power Clean - 8min AMRAP @ 90% of ""A""

+

Rest to full recovery

+

Airdyne - 100cals for time

Power cleans have become a somewhat foreign movement to me at heavier loads. I realize now that  I probably haven't been training them enough. Squat cleans are just more fun.

A. PC - 285 (10 lbs under my pr but I tried to make sure I got here within 10 minutes) 

Video of the last few reps. Last reps is at about 2:30.  https://www.youtube.com/watch?v=RJ163X-a_MA 

B. 29 reps @ 255lbs 

I started out too slow thinking they would get harder.  I was getting 3-4 reps per minute (3.4 to be exact) and I got 5 reps in the last minute. I think If I would have tried to do a set every :15 seconds I could have held that pace the whole way through getting around 32 reps.

I also wanted to make sure I didn't end up squat cleaning them. 

Amrap video -  https://www.youtube.com/watch?v=YLr_bwOELSs

I. 7 (too heavy to be super intense unless I wanted to chance failing reps)

C. 9 (Because they were heavy I had to think about my pull rather than just mindlessly picking up the bar) 

E. 8 (I over paced it) 

Airdyne - 3:29 

I-9 (it sucked as usual)

C-9 (tried to make sure I didn't burn out too fast, but lost it a bit towards the end)

E-9 (I always feel like I could have tried a bit harder)