Week of 4-22-13

4-22-13

A.  Build to a tough OHS - quickly
2 x 3 @ 135lbs; 1 x 3 @ 165lbs; 1 x 3 @ 185lbs; 1 @ 205lbs; 1 @ 225lbs; 1 @ 235lbs; 1 @ 245lbs;
1 @ 255lkbs; 1 @ 265lbs
the squats felt good the limiting factor was locking out the jerk

B.  Build to a tough Power Snatch - quickly
3 @ 135lbs; 2 @ 145lbs; 2 @ 155lbs; 1 @ 165lbs; 1 @ 175lbs; 1 @ 185lbs

C. Build to a tough full snatch - quickly
3 @ 135lbs; 2 @ 155lbs; 1 @ 175lbs; 1 @ 185lbs; 1 @ 195lbs; 205lbs (F) getting tired and sloppy 2 attempts and done

3 Hours rest

21-15-9
squat clean @ 135lbs
ring dips
6:40; felt slow on SC breathing got heavy quick

Close Grip Bench Press
4 x 8 @ 135lbs
2 x 6 @ 165lbs
2 x 6 @ 195lbs
2 x 5 @ 215lbs
2 x 3 @ 235lbs
1 @ 255lbs
1 @ 265lbs
1 @ 275lbs

4 -23-13

A. 1 1/4 Front squat 
3 x 3 @ 135lbs
3 x 3 @ 165lbs
3 x 3 @ 195lbs
5 @ 225lbs
4 @ 245lbs
3 @ 255lbs
2 @ 265lbs
1 @ 275lbs

B. 1 hang squat clean + 3 push jerk - build to a heavy complex
2 @ 135lbs; 2 @ 155lbs; 1 @ 175lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs; 1 @ 225lbs didn't lock out last jerk

C.  3 Rounds
   10 shoulder to OH @ 205lbs
   5 rope climbs to 15 ft
13:02 shoulders got smoked

rest 3 hours

5000m row - 18:03.5;  I was shooting for sub 18, i feel like i could get it soon

rest 10 min

10 min Double Unders (sets of 25 unbroken)
10 complete sets 
8 failed sets
I need work here bad, I have always disliked DUs - got a side stitch early on 

4-24-13

EMOM for 20 min
even:  5 dead lifts @ 315lbs
odd:  3 parrellette HSPU just had these made 1st time to use them - all unbroken except the 7th set

15 min AMRAP
350m row
10 KBS @ 2 pood
5 burpee
30 double unders
5 + 110m

3 hours rest

A1.  25 GHD sit-ups x 4
A2.  15 strict K2E x 4

B1. 8 Powell raises @ 31x11; @ 20 lbs x 5
B2. 8 good mornings @ 31x1; @ 115lbs

4-25-13

30 sec. airdyne @ 90% above 400w
30 sec. airdyne @ 50% 90 - 145w
x 30
273 avg. watt
581 cal

60 sec. FLR (rings); 30 sec. rest x10

4-26-13

A.  3 TnG squat snatch - build to a max  increasing weight by 5 lbs 
1 @ 135lbs; 1 @ 140lbs; 1 @ 145lbs; 1 @ 150 lbs; 1 @ 155lbs; 1 @ 160lbs; 1 @ 165lbs; 1 @ 170lbs;
1 @ 175lbs; 1 @ 180 lbs; 2 x 2 @ 185lbs failed on 3rd rep each time 

B.  3 Rounds
  10 hang power clean @ 225lbs
  10 paralette HSPU
  10 box jump @ 36''
13:40ish;  the HPC were the worst part - heavy and slow.  did a set of 3 and 2 quick singles the first round and was gassed - all others were singles with several breaths between each.  PHSPU were good first 2 sets were 3,3 2,2 - third set after the triples shoulders were shot and did singles.  Box Jumps were fast

rest 3 hours

Press                            Bench
5 x 3 @ 115lbs            3 x 5 @ 135lbs
5 x 3 @ 135lbs            3 x 5 @ 165lbs
3 x 3 @ 145lbs            3 x 5 @ 205lbs
3 x 3 @ 155lbs            10 x 3 @ 225lbs
3 x 2 @ 165lbs

4-27-13

20 min AMRAP
400m run
20 wall balls @ 30lbs
20 C2B pull-ups
4 +400m 34;  we did this at the new gym downtown - this was our first day open and we don't have the 100m and 200m marked yet.  so we just guesstamated.  all WB were unbroken 

rest 3 hours

35 - 20 - 15
power snatch @ 95lbs
ring dips
10:59; not happy about this time.  Gabrielle and I did this after our classes and I was pretty tired after the first AMRAP.  the snatches felt good but the ring dips were horrible my shoulders didn't want to work

4-28-13

Track workout
1/2 mile jog
+
100m walk
100m @ 100%  12 sec avg
x 4
+
100m @ 65%
100m @ 85%
x 8

rest 1 hour

For Time
30 dead lifts @ 315lbs
30 Muscle Ups
30 S2OH @ 205lbs
30m Handstand walk
30 GHD sit-ups
30 pistols
26:48, this was tough - the weights were heavy so the sets got broken up on the first three movements.  Kept form as my focus - even though it took longer than I wanted I felt good throughout and after

So I thought that I would leave y'all with a video from a bad ass band that I came across this week.
Here is "Hex" from Opossum Holler  -  enjoy!

Week of 4-15

So I guess I better get used to this.  keeping this blog up to date - putting my daily training out there for anyone to look at ( I suspect that there will only be a hand full of folks ) and trying to keep it somewhat entertaining is a bit out of my element to say the least.  And if there are any English majors out there - well this is just going to be annoying for you. 

That being said - I'm stoked to be able to to say that I'm almost 100% sure that I now have a Coach!! We haven't officially started working together yet, but the process has begun.  I am very proud to say that Max El-Hag - even though he is at his limit for athletes to work with, has agreed to take me on as a client/athlete.  I feel very privileged to be a part of the OPT community.  I am excited to see what the next few months hold.  I'm Ready!

Here is how my week has gone so far :

4-15-13

A.  Clean & Jerk; 2 reps x 6; rest 2 min (@ 80% focus on speed and technique; 195lbs)
5 @ 135lbs; 5 @ 165lbs

B.  Split Jerk; 3 reps EMOM for 10 min ( @ 60 % of 255lbs;  @ 155lbs)

C.  For Time:
      2000m row
      50 pistols
      30 hang cleans @ 225lbs
22:59,  this was the first time in  awhile doing pistols in a workout, they felt alright after the row- sets of 6 to 8.  The hang cleans felt heavy, all singles except for 2 doubles.  Glad to have finally done this workout but it was humbling.

P.M.

Bench
 3x 10 @ 135lbs       1 @ 265lbs
3 @ 185lbs               1 @ 275lbs
3 @ 205lbs               1 @ 285lbs pr
3@ 225lbs                5 x 2 @ 255lbs
2 @ 245lbs
2 @ 255lbs

10 Rounds
10 pull-ups
10 box jumps @ 24 ''
7:35

4-16-13

Back Squat ( focus on good knee mechanics)
2 x 3 @ 135lbs
2 x 3 @ 225lbs
2 x 3 @ 255lbs
1 x 3 @ 275lbs
1 x 3 @ 295lbs
1 @ 315lbs
1 @ 335lbs started to stall mid assent bc knee was wanting to track in
5 x 4 @ 255lbs @ 30x1 with good knee and hip mechanics

P.M.

A1. 8 powell raises per arm @ 30x11; @ 20lbs x 5
A2. 25 GHD sit-ups x 5

    +
22 min run @ Z1 w/ 30lb vest
20 min row @ Z1  4831m ; 307 cal
20 min airdyne @ Z1  270 cal ; 178 avg watt

4-17-13

150 wall balls 'karen'
5:48; My goal with this was to see how far I could go unbroken ( the obvious goal would be to make it through unbroken).  I made to 104 and rested w WB 8-10 sec.  WB never dropped or rested against the wall - rested standing w both hands on the ball on my chest.  Shoulders gave out well before legs.  I want to get all 150 with no breaks

60 sec. For; 30 sec. rest x 15

rest 3 hours

EMOM for 20 min
even:  5 unbroken Muscle Ups
odd:  40 double unders

5 min rest
;
EMOM for 20 min
even:  10 burpee
odd:  30 sec. airdyne @ 85% 400+ watt

5 min rest

EMOM for 20 min
even:  10 unbroken T2B
odd:  3 unbroken deficit HSPU @ shoulders

4-18-13

Press
4 x 15 @ 95lbs
4 x 10 @ 115lbs
1 x 8 - 7 - 6 @ 135lbs

A1.  15 strict K2E
A2.  25 GHD sit-ups

Rest 2 Hours

Bench - 5 strict pull-ups after each set
5 x 5 @ 185lbs
3 x 5 @ 225lbs
3 x 3 @ 245lbs
2 x 2 @ 255lbs
2 x 1 @ 265lbs

4-19-13

A.  Build to a tough snatch (full)
4 @ 135lbs; 3 @ 155lbs;  2 @ 175lbs; 1 @ 185lbs; 1 @ 195lbs; 1 @ 205lbs; 1 @ 215lbs PR;
1 @ 220lbs PR ; missed the first attempt got it on the second.  the pulls felt great light and fast, got unstable a bit at the bottom - knee came in on 220 so I called it.  hip and knee mechanics felt better at the bottom than usual throughout 

B.  For time
     9-7-5
   squat snatch @ 135 lbs
   muscle ups
5:41;  not pleased the snatches felt bad, kept with sets of 3 to 5 - just felt gassed, breaks were too long.  MU's felt great ub 9; 5/2; 3/2

C.  300 FY
232 cal. 
330 avg. watt
this felt alot harder than I was expecting .  Hit a mental wall at 5 min -but got back into it.  I know I have more in me than that.

4-20-13

A.  Build to a 5 RM TnG Power Clean in 6 min.
175lbs, 185lbs, 205lbs, 215lbs, 225lbs

B.  EMOM for 5 min 5 TnG power Cleans @ 205lbs

C.  21-15-9
    Dead lift @ 315lbs
    Strict HSPU
9:40;  the dead lifts were heavy broke the sets 10/5/4/2; 5/5/5; 5/4

P.M.

EMOM for 20 min
even: 2 C& J @ 205lbs
odd:  30 sec row @ 90%  avg 1:35 500m;  1664m

5 min rest
EMOM for 20 min
even:  3 dead lifts @ 31x1; @ 275lbs
odd:  12 unbroken T2B

5 min rest
50-40-30-20-10
  GHD sit-ups
  KBS @ 1.5 pood
15:44; breathing on GHD and grip were tough.  All KBS were unbroken

4-21-13

Front Squat (focus on knee and hip mechanics)
5 x 3 @ 135lbs
3 x 3 @ 205lbs
3 x 3 @ 235lbs
3 x 3 @ 255lbs had to fight to keep right knee from coming in
3 x 1 @ 275lbs hips started to shift to the left 
5 x 3 @ 31x2; @ 205lbs

5 x 6 Split squat back food elevated @ 1.5 pood in each hand

Airdyne 30 min @ Z1 231 avg. watt; 497 cal.

Getting Started - 4-13-13

Im going to start off by saying that I am not a big modern technology guy or even a fan of computers (if you know me personally I'm sure you're laughing to yourself right now at this understatement).  So the fact that I have created a Blog is pretty astonishing.  Honestly I'm kinda surprised myself.  But I am fully committed to becoming the best athlete, coach, and human being that I possibly can.  For me that means accepting and embracing everything that is apart of my life  --the new, the routine, the uncomfortable, the ups and downs and the full spectrum in-between.  So that is what I hope to gain out of this Blog - honesty and accountability.  Now thats all the gibberish I can muster for the morning.

Here is my training from the time I left Scottsdale AZ  April 4th until today.

4-4-13

25 Min AMRAP @ 85%
258m row
6 power snatch
15 GHD sit-ups
6 slam balls @ 50lbs

8 or 9 rounds; lost count at the end,  Just wanted to get into the gym and move around and get loose a bit after spending the day in the airport.


4-5-13

Open Workout 13.5
     4 min AMRAP    
15 thrusters @ 100lbs
15 C2B pull-ups
82 - tried to pace this to finish 90 right before the 4 min mark but it didn't happen

Press                               Back Squat @ 30x1
3x5 @ 95lbs                    2x8 @135lbs
3x5 @ 115lbs                  3x6 @ 185lbs
3x5 @ 135lbs                  3x6 @ 225lbs
3x5 @ 155lbs                  2x5 @ 255lbs
3x1 @ 165lbs                  5x3 @ 285lbs

Strict pull-ups  20 x 5

3 Rounds
25 KBS @ 1.5 pood
25 HSPU
9:56

Bench
5x5 @ 135lbs
3x5 @ 185lbs
3x5 @ 205lbs
3x5 @ 225lbs10
3x3 @ 245lbs
3x1 @ 265lbs

5 x 60 sec. Hollow Body Holds; rest 30 sec.

4-6-13

Open Workout 13.5 redo
84 - just went at it this time no pacing and my forearms blew up.  It feels good to be done with the open.  I'm ready to get back to training as usual, there is ALOT to work on.

Clean pulls + full clean off blocks above knee
5 @ 135lbs, 5@ 185lbs, 5 @ 205lbs, 5 @ 225lbs, 5 @ 235lbs

For time - all with 115lbs
10 shoulder press
15 OHS
20 push press
25 front squat
30 push jerk
35 back squat
9:00

P.M.

10 min airdyne @ Z1

4 x 25 GHD sit-ups

EMOM for 10 min - 2 C&J @ 185lbs
          +
4 Min AMRAP C&J @ 185lbs
22

4-7-13

10 min airdyne @ Z1

4 x 1000m row; rest 4 min
3:17.0
3:21.9
3:25.8
3:27.3

10 min airdyne @ Z1

4-8-13

A. Quickly build to a max for the day Ground to OH
3 @ 135lbs, 3 @ 165lbs, 3@ 195lbs, 1 @ 205lbs, 1@ 215lbs, 1@ 225lbs, 1 @ 235lbs, 1@ 245lbs,
2 cleans @ 255lbs but missed the jerks

B. Front Squat
2 x 5 @ 235lbs
2 x 5 @ 245lbs
1 x 5 @ 255lbs

C.  Quickly build to a tough Double Press
3@ 135lbs
2@ 145lbs
2@ 155lbs
1@ 165lbs
1@ 170lbs

D. 15 x 2 strict Muscle Ups

E1. 25 GHD sit-ups x 5
E2. 15 strict K2E x 5

F. 8 Powell Raises per arm @ 20lbs; @30x10; x5

G1. 15 Ring Dips x 4
G2. 15 Hammer curls per arm x 4

H. 30 min airdyne @ Z1
216 avg watt
471 cal.

4-9-13

Dead Lift warm up - quickly work up to 315lbs
Snatch warmup

EMOM for 20 min
even:  3 power snatch @ 155lbs
odd:  40 double unders
        +
EMOM for 20 min
even:  5 burpee pull-ups
odd:  5 thrusters @ 155lbs
        +
EMOM for 20 min
even:  5 dead lifts a@315lbs - unbroken
odd:  3 deficit HSPU @ 8'' - unbroken

rest 2 hours

4 x 350m row; rest 4 min
1:03.4
1:03.8
1:03.8
1:03.3

Bench
5x5 @ 135lbs
3x5 @ 185lbs
3x5 @ 205lbs
5x3 @ 225lbs
2x2 @ 245lbs
1 @ 255lbs
1 @ 265lbs
1 @ 275lbs

4-10-13

A.  15 sec airdyne @ 100%; rest 1:45; x 10
Cal: 21, 18, 19, 18, 19, 16, 19, 18, 18, 19

B.  Row 30 min@ Z2; try to hold 1:55/500m 
7760m 

C1.  25 GHD sit-ups x 8
C2.  8 single arm landmine row w/ 90lbs x8
C3.  5 snatch grip high hang high pulls @135lbs x 8

4-12-13

A.  Build to a max for the day - squat clean
4x1 @ 135lbs, 4x1 @ 165lbs, 3x1 @ 195lbs, 2x1 @ 215lbs, 1 @ 235lbs, 1 @ 245lbs, 1 @ 255lbs, 1 @ 265lbs, 2 x 1 @ 275lbs (F)

B. EMOM for 20 min - 2 squat cleans @ 225lbs

C. 4 Split squatper leg w/ 2 pood per hand; x 5

D. 3 rounds
    15 KBS @ 88lbs
    15 burpee
    200m run
7:20

Rest 3 hours

10 min airdyne @ Z1

5 Rounds @ 85 - 90%
400m Run
Unbroken Muscle Ups
30 wall balls @ 30 lbs
25:22  - MU's : 9,7,7,6,7
this was my first workout with the 30lb WB.  It makes a difference for sure, had to break all the sets 2 or three times - 15/15, or 12/10/8 

15 x 2 MU's w/ 10lb vest

4-13-13

15 min AMRAP @ 85%
15 thrusters @ 75lbs
15 T2B
60 Double unders
4 + 87, DU's slowed me down, thrusters and T2B all unbroken

rest 10 min

15 min AMRAP @ 85%
20 cal on airdyne
15 KBS @ 1.5 pood
10 HSPU
6 - felt good all unbroken

30 sec. row @ 50%
30 sec. row @ 90%
x 20
5184m
1:55.9 avg/500m

P.M.

EMOM for 20 min
even:  3 bar MU's
odd:  15 GHD sit-ups

     - rest 5 min -
EMOM for 20 min
even: 5 muscle snatch @ 95lbs
odd:  10 goblet squat @ 88lbs

     - rest 5 min -
EMOM for 20 min
even:10 slam balls @ 50lbs
odd: 15 push-ups

So i'll leave you with a video to brighten your day.  It was sent to me today by Jose Figuero
This is the new video from the POONTANGLERS !!  The track is ZOMBIE FINGER.
These guys are out of Charlotte NC ; Paul Finner (vocals) and Rodney Raines (bass & my tattoo artist).  Jose Paul and I played together in a band back in college - URINE THERAPY.
Anyways - enjoy!!                                                         

http://www.youtube.com/watch?v=boCp-8o_a5U