12/29-12/31

Thursday PM:

5 minutes of work @ 80-85% aerobic effort:

3 muscle-ups

50 double unders

--2 min recovery

5 min @ 80-85%:

5 toes to bar

7 ring dips

9 box jumps - 40"

--2 min recovery

5 min @ 80-85%:

15 kbs - 24kg

15 air squats

--2 min recovery

5 min @ 80-85%:

Row 200m

10 hand release push-ups

--2 min recovery

5 min @ 80-85%:

60 sec Airdyne

60 sec Push-up Burpees

60 sec Airdyne

60 sec Push-up Burpees

60 sec Airdyne

Results:

1) 5 rounds + 3 MUs - Double under got sloppy
2) 4 rounds + 5T2B + 7 ring dips + 1 Box Jump
3) 5 rounds + 10 KBS - air squats were slow
4) 4 rounds
5) 20 burpees each round

Friday 

AM

10 min EZ Run warm-up

+

4 min Airdyne @ 50%

4 min Airdyne @ 80%

3 min Airdyne @ 50%

3 min Airdyne @ 85%

2 min Airdyne @ 50%

2 min Airdyne @ 90%

1 min Airdyne @ 50%

1 min Airdyne @ 95%

+

10 min Run Cool-Down

Results:
increased intensity throughout and felt solid

PM

 skipped the Skill/breathing session:

Saturday

3 sets ALL OUT:

15 Thrusters - 115lb

15 Chest to Bar Chin-ups

Rest 10 x work time

+

3 sets ALL OUT:

9 touch n go power snatch - 115lb

9 push-up burpees

Run 30 sec

Rest 8 x work time

Results:
part 1: all unbroken about :54 seconds - video below
part 2: all unbroken - about 200 m run each round - about 1:15 for each - got tough

PR!!! 12/25-12/29

Christmas Sunday: OFF

Monday

A. Back Squat @ 30X1, 1-1-1-1-1, 5 min

B. Low Bar Wide Stance Good Morning @ 50X1, 2 x 5 sets, 3-4 min 

C. Barbell Russian Step-ups @ 11X0 - 24" box, 8/leg x 3 sets, 45 sec b/t legs

D. GH Raises @ 10X0, 15-20 x 3 sets, 2 min - hands on head

Results:

A. 285/285/285/290/295

B. 225/225/225/230/235

C. all at 125lb

D. all 20 reps

Tues and Wed I was sick, no wod or work...

Thursday

A. Split Jerk, 1 RM

B. Back Squat with Chains @ 10X1, 2 reps @ 175lb x 6 sets, 60 sec 

C1. Power Snatch CLuster, 1.1.1 x 5 sets, 10 sec

C2. Overhead Med Ball Toss, 3 max effort reps x 5 sets, 10 sec - 5 sec b/t reps - try 20# ball

C3. Broad Jump Cluster, 1.1.1 x 5 sets, 5 min

A. 245/255/270/280/290/300 (PR)

B. felt OK

C1. 155/165/175/185/190

C2.  complete

C3. felt good

always feel good after taking a couple days off, need to do it more often

Looking to catch up the next couple days depending that I stay on top of this cold!

12/22-12/24

Thursday

A. Push Press @ 11X1, 3-2-1-3-2-1, 5 min

B. Back Squat with Chains @ 10X1, 2 reps @ 155lb x 8 sets, 45 sec 

C1. Snatch Pull @ 13X0, 2 reps @ 125% RM x 5 sets, 10 sec

C2. Overhead Med Ball Toss, 3 max effort reps x 5 sets, 10 sec - 5 sec b/t reps - try 20# ball

C3. Triple Jump, 1 rep x 5 sets, 5 min

Results:

A. 195/210/225/210/225/240 (felt easy)

B. complete

C1. 255lb - deadlift felt good, not too much explosion

C2. 20 lb MB complete

C3. 20'/22'/22'10"/22'9"/23'10" - focused more on second jump

Friday 

AM

10 min EZ Run warm-up

+

10 x 45 sec Airdyne @ 50%/45 sec Airdyne @ 85%

+

5 min recovery

+

10 x 45 sec Airdyne @ 50%/45 sec Airdyne @ 85%

+

10 min Run Cool-Down

Results:

run felt good

+

airdyne smoked quads but pretty consistent throughout and felt good each set

+

run was tougher with fatigued quads

PM

Skill/breathing session:

10 min Row @ 50% effort

+

10 min foam rolling/glute activation work/stretching/GH Sit-ups - 90 total reps

+

10 min RUn @ 50% effort

+

10 min tech work - few reps/practice - Handstand Walking + Free Handstand Push-up tech work

+

10 min Row @ 50% effort

Results:

row complete about a 2:05 pace

+

stretch/glute activation/ 60 total reps of GHD situps in 13 min

+

run complete
+
HS holds not very good, HS walks are good but tiring - need to be more efficient

+

row complete in about 2:03 pace

Saturday

5 sets ALL OUT:

5 touch n go Squat Clean Thruster - 155lb

12 Push-up burpees

Rest 7 x work time

+

5 sets ALL OUT:

6 Clean and Jerk - 135lb

15 Chest to Bar Chin-ups

Run 20 sec

Rest 6 x work time

Results:

part 1- all complete in about 42 sec - felt good - legs got tired

(10 min rest)

part 2 - all complete unbroken in about 1 min - felt pretty good throughout, last 2 sets brutal!

12/19-12/21

Monday

A. Back Squat @ 30X1, 2-2-2-2, 5 min

B. Low Bar Wide Stance Good Morning @ 50X1, 3-4 x 5 sets, 3-4 min - video it again

C. Barbell Russian Step-ups @ 11X0 - 24" box, 10/leg x 3 sets, 45 sec b/t legs

D. GH Raises @ 10X0, 15-20 x 3 sets, 2 min - hands on ass

Results:

A. 275lb for all - felt good

B. 185/195/205/215x3/215x3

C. 115lb for all - each leg felt good

D. 20 reps/20/17

Tuesday - work a little harder here

AM

5 minutes of work @ 80-85% aerobic effort:

5 muscle-ups

Run 200m

--3 min recovery

5 min @ 80-85%:

1 Rope Climb

10 wall balls - 20# 

25 double unders

--3 min recovery

5 min @ 80-85%:

7 ring dips

10 box jumps - 30" - step down every rep

--3 min recovery

5 min @ 80-85%:

50m Farmers Walk - 24kg per hand

9 Push-up Burpees

--3 min recovery

5 min @ 80-85%:

Row 200m

15 Air Squats

Results:

1) 4 rounds

2) 5 rounds

3) 6 rounds + 7 ring dips

4) 5 rounds + farmers carry + 2 burpees

5) 4 rounds + 84m

PM

Skill/breathing session:

10 min Row @ 50% effort

+

10 min foam rolling/glute activation work/stretching/GH Sit-ups - 90 total reps

+

10 min Run @ 50% effort

+

10 min tech work - few reps/practice - Handstand Walking + Free Handstand Push-up tech work

+

10 min Row @ 50% effort

Results:

row complete @ 2:08 pace

+

bird dogs/SL bridges/90 reps GHD Situps in about 15 min

+

run felt solid

+

HS walk and holds

+

row complete @ 2:04 pace

12/16-12/17

Friday 

AM

10 min EZ Run warm-up

+

8 x 60 sec Row @ 50% aerobic effort/90 sec Row @ 80-85% aerobic effort

Results:

run felt good on foot

+

kept 50% bt 2:15-2:20 ( a little slower than last week), kept 85% @ 1:45 pace (maybe a tiny faster than last week) - hamstrings pretty smoked.  Felt pretty good throughout.

PM

Skill/breathing session:

10 min Airdyne @ 50% effort

+

10 min foam rolling/glute activation work/stretching/GH Sit-ups - 60 total reps

+

10 min Run @ 50% effort

+

10 min tech work - few reps/practice - Turkish Get-ups/Hand Stand Holds

+

10 min Airdyne @ 50% effort

Results:
felt good on airdynes, run felt good on foot (its pretty much healed) - completed 50 GHDs, practice handstand holds which really suck with a few TGU's @ 53lb.  Stretched and foam roll felt great as I have been sore, mainly in quads

Saturday

5 sets ALL OUT:

3 touch n go Squat Snatch - 155lb

9 C2B Chin-ups

6 Push-up Burpees

Rest 7 x work time

+

5 sets ALL OUT:

9 Thruster - 135lb

25 sec Airdyne

Rest 6 x work time

Results:
all between :34-:38 sec - surprisingly felt great on snatches - all unbroken!
thrusters felt very easy and light, airdyne smoked me.  All out for first 3 sets, slowed a little on last two sets, quads were smoked!

Health e Centric

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12/14-12/15

Wed: OFF

Thursday

A. Split Jerk, 1-1-1-1-1, 5 min

B. Back Squat @ 10X1, 2 reps @ 135lb + 60lb of chains x 12 sets, 45 sec - concentric speed is the goal

C1. Snatch Pull @ 13X0, 3 reps @ 120% RM x 5 sets, 10 sec

C2. Overhead Med Ball Toss, 3 max effort reps x 5 sets, 10 sec - 5 sec b/t reps

C3. Vertical Jump Cluster, 1.1.1.1.1 x 5 sets, 3 min

Results:

A.  225/235/245/255/265

B.  complete felt good

C1. 245lb w straps

C2. 10-14lb medball

C3. complete

12/13

Tuesday - 

AM

4 minutes of work @ 80-85% aerobic effort:

3 muscle-ups

Row 200m

--3 min recovery

4 min @ 80-85%:

5 HSPU

9 russian kbs - 32kg

--3 min recovery

4 min @ 80-85%:

7 chest to bar chin-ups

21 air squats

--3 min recovery

4 min @ 80-85%:

10 Walking Lunges - carrying 24kg KB in right hand

50ft Bear Crawl

10 Walking Lunges - carrying 24kg KB in left hand

50ft Bear Crawl

--3 min recovery

4 min @ 80-85%:

60 sec AD

60 sec Box Jump - 30" - step down each rep

results:
1) 3 rounds + 145m row
2) 7 rounds + 3 KBS
3) 6 rounds
4) 3 rounds
5) Airdyne dropped second set, BJ's = 15/16

PM

Skill/breathing session:

10 min Row @ 50% effort

+

10 min foam rolling/glute activation work/stretching/GH Sit-ups - 60 total reps

+

10 min Airdyne @ 50% effort

+

10 min tech work - few reps/practice - Turkish Get-ups/Hand Stand Holds

+

10 min Row @ 50% effort

Results:

rowed about 2:08/500m pace

foam rolled calves/hamstrings/traps + glute activation+ 60 total GHD situps

airdyne completed

stetched calves/hip flexors + handstand hold practice = not very good

rowed about 2:07/500m pace

stretched hamstrings

12/12

Mon:

A. Back Squat @ 30X1, 3-3-3-3, 5 min

B. Low Bar Wide Stance Good Morning @ 50X1, 4-6 x 4 sets, 3-4 min 

C. Barbell Russian Step-ups @ 11X0 - 24" box, 12/leg x 3 sets, 45 sec b/t legs

D. DB Back Extensions @ 1010, 10-12 x 5 sets, 60 sec

Results:

A. 265lb for all

B. 155/175/175/185

C. 95/105/105

D. 30/30/35/40/40

12/10-12/11

Saturday

4 sets ALL OUT:

5 Thrusters - 155lb

12 Push-up Burpees

Rest 7 x work time

a little slow out of bottom of squat but felt solid, burpees felt fast - all about :35-:40 sec

+ (8 min rest)

4 sets ALL OUT:

7 Muscle-ups

7 Hang Power Snatch - 115lb

Run 100m

Rest 6 x work time

all unbroken - subbed 15 sec max airdyne to lay off foot - tough on breathing

Sun: OFF

12/8-12/9

Thursday

A. Push Jerk, 3-2-1-3-2-1, 3-5 min - second 3-2-1 is 2-5% heavier

B. Back Squat @ 10X1, 2 reps @ 155lb x 12 sets, 30 sec - concentric speed is the goal

C. Snatch Pull @ 13X0, 3 reps @ 115% RM x 5 sets, 2 min

Results:

A. 195/210/225/205/220/235

B. felt fast and ez

C. 235lb felt heavy off ground but good explosion

Friday 

AM

10 min EZ Run warm-up

+

10 x 60 sec Row @ 50% aerobic effort/60 sec Row @ 80-85% aerobic effort

Results: held a 1:45 pace/2:15 pace = 5090 meters

PM: I skipped a z1 airdyne because foot was acting up, tendonitis, and wanted to lay off

12/5-12/7

Mon:
A. Back Squat @ 30X1, 5-5-5, 5 min

B. Low Bar Wide Stance Good Morning @ 50X1, 6-8 x 3 sets, 3-4 min

C. Barbell Russian Step-ups @ 11X0 - 24" box, 15/leg x 3 sets, 45 sec b/t legs

D. DB Back Extensions @ 1010, 12-15 x 5 sets, 60 sec

Results:

A. 245/245/255

B. 95/135/155

C. 85lb x 3 sets

D. BW/15/15/20/20

Tuesday

AM

3 minutes of work @ 80-85% aerobic effort:

3 muscle-ups

35 double unders
3 rds + 30DUs

--3 min recovery

3 min @ 80-85%:

6 clean and jerk - 95lb

6 box jumps - 30" - step down each rep
4 rds + 3 C+J

--3 min recovery

3 min @ 80-85%:

6 right arm KB Snatch - 24kg

6 left arm KB Snatch - 24kg

6 ring dips
4 rds

--3 min recovery

3 min @ 80-85%:

1 rope climb

35 double unders
3 rds + 29 DUs

--3 min recovery

3 min @ 80-85%:

5 toes to bar

5 push-up burpees
6 rds

overall felt good, breathing under control, might have come out of gates a little hard, need to learn 80%.  More muscular fatigue than breathing.

PM

Skill/breathing session:

10 min Run @ 50% effort

+

10 min foam rolling/glute activation work/stretching

+

10 min Airdyne @ 50% effort

+

10 min tech work - few reps/practice - Handstand Walk/Free Handstand Push-up 

+

10 min Run @ 50% effort

All felt sluggish, but kept it slow and foam rolled really well.  Felt fatigued on handstands as well.


Wed: OFF

Michael Fitzgerald Programming

Back on a program:  I have been following a program designed by coaches from OPT for about two solid years now.  It has been great and has improved my fitness drastically and changed how I thought about fitness.  Now I'm getting on board with Michael Fitzgerald to be my coach.  I trust him to get me where I need to be.  I will update this blog consistently with how this is going.

Onward and upward!!!

11/29-11/30

tues:
AM:
400m sprint x 5; rest 4min
67/68/68/69/70

PM:
20m handstand walk; rest 90 sec x 5
all between 1:45-1:15
+
7 unbroken Muscle Ups; rest 90 sec x 5
failed on 2, last set was 6
+
max L-sit; rest 90 sec
all about 15 sec


11/30
OFF