Fri 29SEP17

AM
A) Power Jerk: Low load; 2 reps – every 90 sec x 10 sets – SKILLL based and perfect reps!

Started at 185 and built by 10#/set to finish at 245. Focused on getting that right arm straight. Front rack positioning felt GREAT today and so did my right shoulder. Looked good on film too.

B1) Handstand hold with pulse: 20-30 sec hold going in and out; rest 30 sec

all 30 sec

B2) Prone Row @1112; 6-8 reps x 3; rest 90 sec – PIN 2-3 sec

70+bar x8 x3

C) 3 min intervals:
3 min @85% sustaineable good power pace:
Row cals
rest walk 3 min
3 min @85% sustainable good power pace
Run 100m
6 KBS – 1.5pd
6 HSPU
rest walk 3 min
3 min @85% sustainable good power pace:
AB cals
rest walk 3 min
3 min @85% sustainable good power pace:
Run 100m
6 DB PP – 50#/h
6 burpee bj – 24″
rest walk 3 min
x 2

1. 66 cals
2. 71 cals
– good curves

1. 2 + 2 KBS
2. 2 + 4 KBS

1. 52 cals
2. 54 cals

1. 2
2. 2

PM
A) Watt bike
2k EASY
2k @70%
2k @80%
2k @70%
2k EASY

Did this pretty soon after AM training. Talked to Mischa and she wouldn’t let me come in at 2pm to do this since Sam wasn’t here…. Training earlier has been way better for my schedule and sleep so I didn’t want to come in at 4 just for the watt bike.

20:09 total time

2k- 2:00-2:10 pace
2-4k- 1:50-1:55 pace
4-6k- 1:38-1:42 pace
6-8k- 1:50-1:55 pace
8-10k- 1:55-2:00 pace

At 2:30pm at PIM I did the following since I wanted to work on skill stuff…
15 min scap work
+
7 sets (42 min)
1 min AB
1 min Triple Under Practice- haven’t done these in awile and they were shitty
1 min row
1 min- 2 strict ring MU + 1 strict bar MU + bar False grip hold
1 min Ski
1 min- 20 sec ring support hold with rings turned out and engaged with remaining time hollow hold
+
some more scap work

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Thu 28SEP17

AM
A) ASS warm up: 10 min – GET it turned on and hip loose from right to left

Yup. A bunch of it plus scap work.

B) Sn PP + SB: 2.2 – eveyr 90 sec x 5 sets – Warm up pre and prime movemnt

95, 115, 135, 155, 165

C) Snatch: Emom 15 min – 1 rep – bulding load from 65-80% – PERFECT reps

started at 185 and built by 5# per set to finish at an easy 255. Really focused on keeping arms straight and good OH position. Will send video over.

D) Constant variance:
16 CTB pull ups
50′ HS walk
14 thursters – 95#
50 DU
12 bar facing burpees
rest walk 3:30
x 5 sets
– MIX and match work order per set, please note work order

#1- as written
16 CTB pull ups
50′ HS walk
14 thursters – 95#
50 DU
12 bar facing burpees
= 3:24

#2- random
Thr
BFB
DU
HSW
C2B
= 3:10

#3- random
DU
C2B
BFB
HSW
C2B
Thr
= 3:08

#4- random
BFB
Thr
HSW
C2B
DU
= 3:20

#5- random
HSW
C2B
Thr
DU
BFB
= 3:17

All pretty easy since I paced them right. All C2B were 10/6 and timing is still off but I did feel like I was extending better. Everything else was unbroken. The last set was the only one where my shoulders were starting to burn up pretty bad. Also see comments below.

E) Cool down walk in sun 20 in

Mile walk.

PM
A) RTW 45-60 min
1 min AB
1 min FLR
1 min row
1 min step ups – 20″
1 min Ski
1 min side plank
x 6-8 sets

Did 8 sets = 48 minutes.
– focused on engaged serratus for FLR and side planks. Also added rotations in for the side planks on that right scap.
– did an additional 10 to 15 minutes digging into the right scap with a mobility ball. Really want to get it moving right.

Tue 26SEP17

AM
A) Upper Tspine/Scap work: I text you this…….

yup. a ton of stuff here.

B) Power Snatch: TnG – 3 – every 75 sec x 10 sets – buidling from 155# – PERFECT reps, SPEED and efficiency based

started at 155 and built by 5# per set until the 7th set. Dropped down to 135 to finish out the 10 sets. Then started over staying at 135 for 8 sets- one every 75 sec. Focused on elbows locked, back engaged, loose grip all in order to keep those arms straight.

C1) Single-arm Half Kneeling DB Press: 6 reps/arm x 3; rest 30 sec

50# x3

C2) GHD Back Extension @1113; 8-10 x 3; rest 2 min – wtd. if possible

15# x3

D) @80-85%:
Ski 30 cals
12 pHSPU kipping
21 KB DL – 106#/h
Ski 25 cals
9 pHSPU kipping
15 KB DL – 106#/h
Ski 20 cals
6 pHSPU kipping
9 KB DL – 106#/h

11:28

pHSPU: 6/4/2, 5/4, UB- could have pushed all these more but stayed at 85%
KB DL: 11/10, 8/7, UB- again, could have easily gone UB but stayed at 85%

E) 15 min @80% sustained pace:
Watt bike – GOOD breathing and sustained pace

8040m and kept btw 1:48-2:00/km pace

PM
A) Thoracic Flow: 10 min easy

Done after rows

B) Row 3:30 @1:50 pace – 30 strokes per min, damper on 4 – PERFECT curve
rest walk 90 sec
x 12 sets
– rest 5 min after 6 sets

1. 953m, 1:50.1 pace
2. 949m, 1:50.6 pace
3. 946m, 1:50.9 pace
4. 949m, 1:50.1 pace
5. 949m, 1:50.6 pace
6. 950m, 1:50.5 pace
7. 953m, 1:50.1 pace
8. 955m, 1:49.9 pace
9. 947m, 1:50.8 pace
10. 950m, 1:50.5 pace
11. 950m, 1:50.5 pace
12. 955m, 1:49.9 pace
*All with a good curve!
*New form I’m around 35 strokes/min

Mon 25SEP17

AM
A) Chest to Bar Pull-Up: Practice – sets of unbroken 5s for 5-6 sets – PERFECT reps, let James and I watch this

Yup. Gotta work on them.

B) Back Squat @22X1; 2-3 x 4; rest as needed – Hip warm up and PNF work prior to and bum on – PERFECT reps

275, 295, 315, 325 all x4-5 reps each. James changed my squat stance… more upright torso, elbows below bar, feet closer, toes out, start squat with knee bend, knees out. Kept weight lighter and focused on form. This squat feels better on my hip.

C1) Back Squat @22X1; 1,1,1; rest 15 sec

Same squat as B.

355, 365, 375

C2) Legless Rope Climb: 2,2,2; rest 3 min

1.9, 1.1, 1 + 1 regular but controlled the negative on both while using legs.

These were rough for me today.

D) Every 3:00 x 5 sets:
10 DB thruster – 35#/h
6 ring MU unbroken – PERFECT reps

All around 45 seconds.
– Focused on breathing for thrusters.
– MU’s are looking and feeling money.

E) 10 min @80%
10 min @ 80% constant movement:
30m trap bar FW – 275#
3 wall walks
30 unbroken wtd. DU

5 rounds even. Everything unbroken. Shoulders did start to burn up towards the end.

F) Cool down walk in sun 20 in

Yup. Walked the mile loop.

A) Amrap’s
12 min @80%
Run 200m
10 lunges
Run 200m
20m crawl
rest walk 3 min
12 min @80%
Row 150m
8 bjsd – 24″
Row 150m
8 burpees
rest walk 3 min
12 min @80%
Run 200m
10 lunges
Run 200m
20m crawl
rest walk 3 min
12 min @80%
Row 150m
8 bjsd – 24″
Row 150m
8 burpees
– REMEMBER sustaining pace and building this weekly!

1. 3 + 1st Run
2. 3 + 1st Run
– worked on good crawl mechanics

1. 4 + 85m 2nd row
2. 4 + 125m 2nd row
– worked on a good row curve

Sat 23SEP17

AM
A) high box step up @3010; 6/leg x 3; rest as needed

Done on a random hight on jerk blocks.

B) 3 position hang snatch: 8 total set; rest as needed – PERFECT reps, SPEED and mechanics focus

135, 155, 165, 175, 185, 195, 205
– Felt REALLY good today. OH and hip positioning felt and looked good!
– send ya video

C) Barbell Reverse Lunge: 8/leg x 3; rest 2 min

135, 160, 190

D) Emom 12 min –
min 1 – DL Tng – 365# x 5
min 2 – 5 ring MU
min 3 – 30 weighted DU

Completed.
MU’s are feeling and looking GOOD!

E) Emom 12 min –
min 1 – DB HSC thruster x 6 – 50#/h
min 2 – pHSPU x 5
min 3 – AB 30 sec – 85%

Done.
Focused on breathing for DB work.
pHSPU on did 4 each set because I was on some shady p-bars. Probably should have done regular def with plates but whatever.
cals: 9, 10, 10, 10

F) Run 20 min EASY

Started to jog with all my gear towards my school’s wrestling room so I could shower but my bag was annoying. My wrestling coach actually picked me up about 8 minutes into the loaded walk.

PM
A) Swim EASY: 45-60 min EASY – ENJOY your Saturday! Give the wrist a break and lets get you to 100%

Didn’t get this in. Really wanted to get a swim in at my school’s pool but it just didn’t happen. Was moving most the day though!