April 14 -18 2015

Apr-14
60sec AD @ 90%
40sec AMRAP WB
60sec AD @ 90%
Rest 3min
x4 rounds
Rest 5min
x2 sets (8 total rounds) 
+
Row - 20min @ Z1 (2:05-2:15 pace) -This was my first Tuesday coaching 7 classes and traveling between both gyms. I wasn't able to get this done.  We had a 5k run this day. I ran with a group of slower athletes that had never run an Unbroken 5k. 42:15. A new PR for me!

Apr-15
A. Squat Snatch - 5 x 1.1.1.1.1; rest 15sec + 3min (185# across) - Completed 3 sets, for fun Kyle and I did a set at 205 and 225 also. I attempted 245 but started missing every other lift. He hit all 5. 

B. Seated DB 2arm Shoulder Press @41x2 - 3 x 8-10; rest 2min (moderate, focus on maintaining midline stability)
C. Seated Bnk Z-Press (snatch grip) @31x3 - 3 x 8-10; rest 2min (empty bar to start...build if possible) - The team was ready for the workout at this point. I'm going to make this up Sunday and add some lighter Push jerk recoveries with a slightly longer hold. Last week after the heavier recoveries my shoulder had pain for several days.  
+
Team Training - Partner workout with Kyle,

 50 power cleans alternating every 5 reps @ 225
400m run
50 FS at 225 alternating every 5 reps
400m run
50 burpees to a 9' target alternating every 5 reps 

The FS got to me. Kyle had to wait for me a little. 

Apr-16
AM
Running Drills - 20-30min tech work @ self-selected intensities - We did 5-300m relays in a field. 
+
A1. Parallette L-sit - 5 x AMSAP; rest 30sec -Completed
A2. Sorensen Hold - 5 x AMSAP; rest 30sec - Completed
A3. 1/2 Kneeling Banded Pallof Press - 5 x 15 ea side; rest 60-90sec - completed

PM
A. Deadlift - 6 on the min for 8min @ 335# - completed
B. Strict MU - 10 UB sets of 3 NOT for time; rest long enough to ensure mechanics are preserved for each repeat - I did a set every 2:00. I felt like mechanics were still pretty good the whole time 
+
Row - 3 x 10sec @ 100% effort; rest 3min (or to full recovery)
*report FASTEST /500m pace you attain- 1:16 pace was the best
...
Rest exactly 5min
...
Row - 2k for time
*report total time + /500m pace - I don't what happened here, I fell of pace got pissed and it all fell apart. after that I just settled in at a comfortable 1:55 and don't even know my time. This was the last portion before a rest day so I shouldn't have expected to match a Pr I guess. 

Apr-17
Rest - Failed, I went to fundraising event and got sucked into participating. We did max Watt out put in 3 pulls on the rower. )860 watts) Team tire flips for 5 minutes. Max distance Farmer walk with 70lbs in 1 minute. Max Bench press at 135 (38 reps) Max weight pull-up. (2 reps at 123lbs) I did win $200 in Lululemon gear though 

Apr-18
Team Training (keep me updated) - Shorter team training day, 

100 thrusters in groups of 3 , 135lbs
60 over the shoulder slam ball throws in groups of 3
300m run
100m sled pull  

April 9-12

Apr-9 
AM
Row - 5 x 1000m @ 80,80,90,90,95% effort; rest-walk 2min b/t each -  I ended up doing 30 min running drills with coach and our team. Then we did several different distances. 5x100m, 3x 400m, 2x200m. Not the same volume but I needed some work with my running. 

PM
A. Deadlift - 6 on the min for 8min @ 325# - Completed
B. Muscle-up - 3x 10 UB AFAP; rest to complete recovery - I tried to keep the rest minimal.  I started a new rd every 3 minutes. Rd 1- :32, Rd 2- :32, Rd 3- :39 
+
10-8-6-4-2
DB Snatch @ 75@ (alt)
Strict HSPU 

I did'n't have a 75lb DB but I had an 85lb one. 4:13. 
+
Shuttle Run - 10x 40m (10m increments) @ 85-90%; rest 20sec - :10-12 sec per rd.

Apr-10
Rest

Apr-11
Team Training (keep me updated)

Regionals Event 2
1-rep-max hang squat snatch
Time cap: 8 minutes (2 attempts, same as regionals)

We beat our total last year by 80 lbs. Would have been first in our Region. 

Men: 215 (power),235,245

Women: 150,150,155

Regionals event 7
Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders
(each)
50 deadlifts, partner holds barbell at the waist
(275 / 185 lb.)
50 toes-to-bars, partner hangs

We won this event last year with a time of 16:08

Time cap: 21 minutes

- 15:02, 1:06 faster than last year. 2nd worldwide. 
+
3x 12 db strict press 50lb, 2 x10 db PP 60lb, :90 rest btw sets. 

Apr-12
Rest

April 6-8 2015

Apr-6

A. Power Clean & Split Jerk - quickly build to heavy single; rest as needed - I think doing the STO complex last week popped my rib out of place. I had what feels like a big knot between my spine and shoulder blade. Weight overhead was painful. I did power cleans with out the jerk. I think that may have actually put it back in place. It felt better after.  - 325lbs 

B. Thruster Gauntlet - 1 rep (floor) on the min starting @ 165# adding 20# on the min until failure - I went up 10 lbs to make sure I was warmed for the heavier weights. I got 255lbs
+
100' Farmers Carry @ 100#
100' HS Walk
100' Sled Push @ heavy load w/ fastest turnover
Rest 5min - HS walk fatigued did not go as well
x3
+
Run - 30sec @ 75-80% (below 3k pace)
Run - 30sec @ 50% 
x10 Hamstrings tight, felt slow 
+
Walk - 10min w/ 60# sandbag over shoulder 

Apr-7
2k Row @ 80% effort
50 UB Wallball
100 UB Double-unders
Rest 3min
1k Row @ 85% effort
40 UB Wallball
80 UB DU
Rest 5min
500m Row @ 90% effort
30 UB WB
60 UB DU
Rest 7min
250m Row @ 95% effort
20 UB WB
40 UB DU
This went better than I thought it would. I rested :20-:30 after each movement to make sure  I could go UB. Didn't have any issues. 
+
Airdyne - 20min @ Z1

Apr-8
A. Squat Snatch - 4 x 1.1.1.1.1; rest 15sec + 3min (185# across) - Completed 
B. Pistol - 4 x AMRAP in 40sec; rest to complete recovery (goal: beat times from Apr-1 session) 21,25,23,21 We did this as a group starting a new set every 3 minutes. My low back SI had a sharp pain then a dull ache for the rest of the night. It still feels tight today. I feel like every other week I have something that sets my back a few days. I may skip the DL today. 
+
Team Training 

4 person team 2m/2f
Buy-in 100ft Hs walk each (1 at a time) every time someone comes down the team does 10 burpees.

2 rds
30 Thusters alternating with same sex teammate. 115/80lbs Resting position over head. (15 per person)
30 burpees over sandbags in unison, all 4 athletes. (Same standards as the games)
15 rope climbs as team 1 at a time.

I went 3rd on HS walk and had done 50 burpees by the time I went. I fell 3 times in the 100ft span. I am going to keep adding these in when fatigued. 

For Saturday we are testing some events from last year

Regionals Event 2
1-rep-max hang squat snatch
Time cap: 8 minutes (2 attempts, same as regionals)

Regionals event 7
Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders
(each)
50 deadlifts, partner holds barbell at the waist
(275 / 185 lb.)
50 toes-to-bars, partner hangs

We won this event last year with a time of 16:08

Time cap: 21 minutes

April 1-5

Apr-1 

A. Squat Clean - 4 x 1.1.1.1.1; rest 15sec + 3min (225# across) - Completed 
B. Alt Pistol - 4 x AMRAP in 40sec; rest to complete recovery (3min minimum) totally forgot to do this, I will add it in this week some time 
+
30sec AMRAP Wallball
15sec Rest
30sec AMRAP Double-unders
15sec Rest
x4 rounds
Rest 5min
x2 sets (8 total rounds)  I got 15-16 wall-balls each time and usually got around 55 Dus, This didn't get hard until the last 2-3 rds but still wasn't long enough to really affect the number of reps. I did help me commit to larger sets knowing it was only for :30. 

+
Row - 2k @ 75% effort...every 250m sprint 10sec @ 100% effort - This sucked worse than I thought. For the % on a rower do yo want me to do an actual percentage of my 500m or just perceived exertion? 

Apr-2 

*Crossover Symmetry or shoulder pre-hab work before "A"
A. Split Jerk Recoveries - 3,3,2,2,1,1; rest as needed (build) - Worked up to 385 
B. Push Press x4 + Push Jerk x3 + Split Jerk x2 - 1 complex every 90sec for 10 sets (205# across) - We talked about this, it went horrible. 5.5 sets @ 205, rest 5 minutes 5@ 185
+
20min AMRAP @ aggregate "Z1" effort
400m Run @ 75% effort (below 5k pace)
50m Farmers Carry @ 100# ea hand (DB's)
50m Sled Push @ mod-heavy w/ slow-grinding turnover - completed got through about 4.5 rds


Apr-3
Rest

Apr-4 

A. Deadlift - 6 on the min for 8min @ 315# - Completed 
B1. 6-8" Deficit Kipping HSPU - 5x AMRAP-2; rest 45sec (stop 2 reps short of preceived failure) - My triceps felt like they were going to explode from the STO the other day. I did some mobility and skipped this. 
B2. Strict Muscle-up - 5x AMRAP UB; rest 2min- The dips hurt my triceps but I still did it. None of it felt great. 5,3,5,5,3 
+
15 UB CTB Pull-ups
30m Shuttle Run (3x10m increments)
10 UB Snatches @ 135#
Rest 3min
x3 rounds
Active Rest 10min (rowing)
x2 sets (6 total rounds)  I did power cleans @ 165, They were between :52 and 1:00 
+
Row - 3000m at decreasing effort (1000m @ 85%, 1000m @ 75%, 1000m @ 65%)
1000@ 1:45, 100@1:55, 100 @ 2:05 

Apr-5
Rest