Fri 25AUG17

AM
A) BTN push press + BTN push jerk + BTN SJ – From blocks: 1.1.1 – every 2 min x 8 sets – 70-75% – GREAT mechancis and speed!

1. 205
2. 215
3. 225
4. 235
5. 245
6. 255
7. 265- miss, 245
8. 245
* work on lead leg and knee out instead of forward so much

B) DB complex:
3 DB press/arm
3 DB push press/arm
3 DB push jerk/arm
rest walk 3 min
x 4 sets
– buidling load

45, 55, 65, 75

C) 6 min amrap:
1,2,3,4,5,6,etc.
Ring push ups
DB bent rows – 60#/h

6 of 9 ring push ups
– ring push ups all unbroken
– started to break up the rows at the 7’s

D) FT:
15-12-9
L pull ups
HS walk 100′ b/t each set

7:12

Pull ups: 5/3/3/2/2, 3/3/3/3, 3/3/3
HSW: both sets 50/50′

PM
Amrap’s
10 min @80%
Row 250m
200m run
VC 100′

rest walk 3 min

10 min @80%
Ski 150m
10 step ups – 24″
Run 200m
10 back extensions

rest walk 3 min

10 min @80%
Row 250m
200m run
VC 100′

rest walk 3 min

10 min @80%
Ski 150m
10 step ups – 24″
Run 200m
10 back extensions
– REMEMBER sustaining pace and building this weekly!

1. 3+ 65m row
2. 3+ 130m row

1. 3
2. 3+ 100m ski

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Thu 24AUG17

AM
A) Back Squat: 2 reps – every 45 sec x 12 sets – 53% – with chains – SPEED out of bottom

215 + chains

B) Sets:
every 60 sec – complete:
3 ring MU
10 jump lunges
x 6
into…….
every 40 sec – complete:
4 strict HSPU
6 air squats
x 6 sets
into……
every 20 sec complete:
3 burpees
12 DU
x 6 sets

All complete. Burpees/DU couplet went a little over.

MU’s: worked on dropping straight down for transitions.
sHSPU: relax my face
DU: right shoulder imbalance which I need to fix. Shorter rope or choke up on right side.

C) @increasing effort per set:
5 C&J – 185,195,205,215,225#
10 burpee over bar
20 WB – 20#
Row 350m
rest walk 5 min
– GOOD effort BUT RECOVER WELL!

1. 3:24
2. 3:16
3. 3:10
4. 2:54
5. 2:52

C&J: all singles and breathing through
BOB: picked up speed throughout
WB: 10/10, 10/10, 12/8, UB, UB- breathing at top and bottom
Rows: about 1:50 pace/500m except the last 2 sets which were 1:45 and just under. Worked on relaxing shoulders, staying tall, less arm pull, breathing out at extension and in catch.

“The breathe controls the effort”
Relax my face the WHOLE training session so no one knows which set I’m on or how tired I am.

D) Cool down walk in sun 20 in

Done around the block

PM
A) Assault Bike
AB 30 sec @85% Aer
30 sec slow spin
x 44
– rest 2 min every 11 sets

3.9 mi
142 cals

4.0 mi
148 cals

3.9mi
145 cals

3.9 mi
144 cals

All 74-76 RPM’s

Wed 23AUG17

AM
A) EASY jog 30-45 min

Did a 1 hr 15 min and 3.1 mile hike with the dogs instead today.

NOON
A) Bike/Row/Run
Bike 20 min
Row 20 min
Walk 20 min

5.1 mile
92 calories

4650m
2:09.0 avg pace/500m

walked around the block

PM
A) Swim 45-60 min

Every 45 sec
25m swim
x26
(+2 from last time)

rest walk 5 min

Every 90 sec
50m swim
x9
(+1 from last time)
*No kick turn at half way mark because I was sharing a lane. I’m all over the place when i do that.

Tue 22AUG17

AM
A) Tall snatch + SB: 2 reps tall snatch + 2 reps SB x 5; rest as needed – LIGHT load speed focus!

85, 95, 105, 110, 115

B) Snatch: every 75 sec x 6 sets – 50-55% – TnG x 3, control this and practice PERFECT reps

All at 140
– worked on breathing throughout and staying relaxed OH
– felt REALLY good today. Much better

C1) Weighted Ring Pull-Up: 4-6 reps tough; rest 30 sec

35 x6, 26 x5, 26 x4, 26 x4
– think chest to ring… which I struggle with

C2) HSPU complex:
5 strict HSPU -2 + 5 kipping HSPU -2″; rest 30 sec

All unbroken

C3) Legless Rope Climb: 2 reps x 4; rest 2 min

Done
– rest btw reps got longer each set
– 3rd set: 2nd rep only got to .75 way up
– 4th set: 2nd rep only got about .5 way up
– hands, grip, shoulders all gone

D) 6 rounds – SAME times per round:
Ski 15 cals
10 TTB
35 DU weighted
– CONTROL this per round

12:11
– subbed 15 cal row on 10 dapper for ski since someone was using it
– all T2B were 6/4 and consistent
– all DU were unbroken and these got tough.
– grip, breathing and shoulders were getting tired.
– first couple rounds were about 1:45 and about 2 min total with the transition back to the rower. Lost pace the last couple sets. DU to row was were I was losing time. T2B were my quick break.

PM
A) Thoracic Flow: 10 min EASY

Doing after rows

B) Row
500m @Damper on 4, stroke rate @30. about 1:44 pace
rest walk 90 sec
x 12
– remember have the idea you can hold this for 18-20 sets sustainably

1. 1:43.6
2. 1:43.3
3. 1:43.5
4. 1:43.1
5 1:43.2
6. 1:43.1
7. 1:43.4
8. 1:43.0
9. 1:43.1
10. 1:42.9
11. 1:43.1
12. 1:42.8

First Week Observations

As some of you know I packed up all of my belongings and headed west to beautiful Scottsdale, Arizona to train full time at OPEX Fitness. With this new chapter I figured what better time to start writing and sharing what’s on my mind. So here we go. . .

During my first week in the wild west I really tried to take a step back, observe, and notice everything and anything I could get my eyes balls on. Simple, right? Just good old fashion observing and taking it all in. Here are some of the things I noticed. . .

  1. Arizona is very green despite being a desert
  2. I now don’t hear any music playing during a metcon
  3. People are really into their socks here. . . and their cars
  4. The intensity is very high within a pure individual program design style gym
  5. Amanda Goodman cracks me up
  6. Guys are into making sure their hair is freshly cut and styled
  7. You don’t need to be following the same program as another athlete to feed of their energy
  8. It’s really not that hot here
  9. OPEX Fitness has a plan for world domination
  10. World class coaches don’t let anything slide
  11. All the athletes are finding their “spot” on the gym floor
  12. My body feels great in the dry heat
  13. There isn’t much gym chatter when it’s time to work
  14. New athletes in the gym means a lot of “sizing each other up”
  15. All it takes is one person. . .

 

Mon 21AUG17

AM
A) Back Squat @21X1; 4-6 x 5; rest as needed – Lets REALLY work on your positions here!

275, 290, 305, 315, 325 all x6 and feeling better

B) Power Clean: Emom 10 min – Tng x 3 – working on controlling breathing and sustaining work

All at 185#
– catch bar high on shoulders
– small dip/ higher pull
– breathing rhythm

C) 8 sets – every 90 sec:
3 ring MU
6 OHS – 135-155# – PERFECT reps!
– THIS is all about mechanics and breathing in your movmeent!

All with 145# for OHS.
All done in 30-40 seconds easily.
– Relax the face on the OHS.

D) 3 rounds:
10 SA KB snatch R – 1.5pd
50m trap bar FW – 350#
10 SA KB snatch L
50′ HS walk
– SUSTAINED effort, same per round

Finished in 15:10.

Trap bar FW was split up a lot based on space but tried to guess 50m the best I could.
HSW unbroken.

E) Cool down walk in sun 20 in

Yup. Nice and easy around the block for 20 min.

PM
Amrap’s
10 min @80%
Row 250m
50′ lunges
Run 200m
8 ring push ups

rest walk 3 min

10 min @80%
AB 10 cals
15 air squats
Ski 10 cals
20m Axle bar OH walk – 155#

rest walk 3 min

10 min @80%
Row 250m
50′ lunges
Run 200m
8 ring push ups

rest walk 3 min

10 min @80%
AB 10 cals
15 air squats
Ski 10 cals
20m Axle bar OH walk – 155#
– REMEMBER sustaining pace and building this weekly!

1. 3+61m
2. 3+125m

1. 3+17 (subbed row for ski since someone was on it)
2. 3+26 (with ski)

Sat 19AUG17

AM
A) Front Squat @42X2; 2-3 x 5; rest as needed

225, 245, 265, 285, 305 all x3 and felt good today

B) FT:
for time:
20 man makers – 35#/h
10 bar muscle ups
15 OHS – 175#
30 KBS – 88#
(video)

7:17

MM: about 4 min- over paced. They didn’t get spices like I thought they would
bMU: unbroken
OHS: unbroken
KBS: 10/10/10- shoulders smoked

C) EASY run 15-20 min

Nice and easy
16:18
1.61 miles

PM
A) FT:
for time:
AB 1 mile
30 DB Snatch – 100# – 15/arm alt’ing
AB 1 mile
30 CJ – 135#
AB 1 mile
(video)

13:00