Wednesday, May 30, 2012


Tuesday 
AM - Snatch intense + Back Squat with Chains/MU Volume + Clean moderate
A. Power Snatch Cluster, 1.1.1 x 3 sets, 3 min - 80% effort
B. Power Snatch Cluster, 1.1 x 3 sets, 4 min - 90% effort
C1. Back Squat with Chains @ 20X1, 5-5-3-3, 2 min
C2. Muscle-ups, 8-10 reps x 4 sets, 2 min
D. Hang Squat Clean, 3-3-3-3-3, 2 min - 80% effort per set

Results:
A. 155/165/170
B. 180/185/185
C1. 235/250/265/275 + 60lb of chains
C2. 10/10/10/8 - had no more in tank
D. 165/175/185/190/195 - all quick and ez

PM - Swimming int's
20 x 25 yard Swim per min
+
Treading Water practice - 5-7 min

Results:
25 yd - pushed about 90% each set b/t 18-20 sec - pretty easy
+
treading water - easy but very difficult if take arms out of it

Wednesday - AM - LP1/LP2, PM - MAP sets
AM
5 x Prowler Sprint 25 sec ALL OUT @ low load, 3 min b/t sets
+
3 x ALL OUT: 12 Power Clean @ 135lb/15 Burpees, 5 min b/t sets

Results:
prowler + 45lb - last two really hurt
(15 min rest)
part 2 - each set 52 sec - not too bad after my hammies got some blood back to them

PM
10 sets @ moderate effort:
10 Chest to Bar Chin-ups
50 sec Airdyne 
1 min b/t sets

Results:
complete

Friday, May 25, 2012

Regionals!




Regionals did not go exactly as planned, except that I qualified.  As the weekend went along I had no clue how well I was going to do in each workout since they did not go how I imagined.  I was failing on reps I imagined I would get.  I thought I could do HSPU unbroken, I thought I could do hang cleans in 3's, I thought I could snatch 225lb, I didn't think I could do the single arm DB snatch unbroken, none of these happened.  By the last workout, I told myself to leave nothing on the table and just go by feeling, this went very well.  I have a couple more months to refine some things before I do it again July 13th in Carson.  First workout back will be tomorrow and Sunday, then I will have a good training week before I hit it hard for about 5 weeks.

Wednesday, May 16, 2012

few days before Regionals

Tuesday
A1. Double Unders, 20 reps x 6 sets, 20 sec
A2. Snatch, 1 rep x 6 sets, 20 sec - start @ 155lb - add 10lbs per set - end @ 205lb and no more
B. Hang Power Clean @ 225lb, 2 fast reps x 5 sets, 1 min
C1. DL @ 20X0, 3 reps @ 345lb x 4 sets, 30 sec
C2. HSPU, 12 reps x 4 sets, 30 sec
D. Chin-ups, 10 unbroken x 5 sets, 20 sec



Results:
all complete


PM: 3 hour massage! Well-needed as I need to put my body back together!

Wednesday
DB Power Snatch speed work @ 100lbs, 6 reps fast x 5 sets, 1 min - practice fast transitions on the floor
+
Row 2000m
30 Pistols as fast as possible
+
30 unbroken unanchored sit-ups x 3 sets, 2 min



Results:
all complete


PM: Ice bath

Thursday - off

Sunday, May 13, 2012

last weekend of prep

Thursday - off

Friday - AM - Oly intense + Oly Stamina + DL moderate, PM - Gym Volume
AM
A1. Double Unders, 20 fast reps x 7 sets, 20 sec
A2. Snatch, 1 rep x 7 sets, 20 sec - start @ 175lb, add 5lbs per set
B. Hang Power Clean, build to a tough single
C1. DL @ 12X1, 2 reps @ 265lb x 8 sets, 30 sec
C2. HSPU, 8-10 fast reps x 8 sets, 30 sec



Results:
A1 + A2 - complete
B. 250lb fairly easily - practiced some at 225lb
C1 + C2 - complete

PM
For time - push hard:
21 Wall Balls - 20# to 11ft
21 Toes to Bar
21 Wall Balls - 20# to 11ft
21 Toes to Bar
21 Wall Balls - 20# to 11ft
21 Toes to Bar
100ft Heavy Farmers Walk
28 Burpee Box Jumps - 24" - try jumping over the box for a few reps to see how fast/easy it is
100ft Heavy Farmers Walk
3 Muscle-ups



Results:
pushed very hard in this but felt very consistent throughout, I can imagine the pain after the deadlifts and muscle ups.


Sunday
3 sets @ controlled effort:
15 Shoulder to Overhead @ 135lb
15 Back Squats @ 135lb
15 Chest to Bar Chin-ups
2 min
+
10 min
+
3 sets @ controlled effort:
20 Shoulder to Overhead @ 85lb
20 Front Squat @ 85lb
20 Chin-ups
2 min



Results:
part 1) all around 1:20
part 2) all around 1:40 - burned the shoulders real good!

Thursday, May 10, 2012

Tues Training Day

Wed - AM - MAP Airdyne, PM - LEnd
AM
15 x 30 sec Airdyne @ 50%/90 sec Airdyne @ 80%



Results: 
complete - all good

PM
5 sets ALL OUT:
5 MUs

20 pullups
30 sec airdyne
Rest 5 x work time



Results:
all 1:15 sec 


laid off back today, lots of stretching and icing the next couple days

Tuesday, May 8, 2012

Snatch PR

Tuesday - Oly intense + Oly Stamina + Squat Moderate
A. Snatch, build to a 95% RM for a single - go for a new PR if it feels good
B. Hang Power Clean @ 225lb, 3 reps per 30 sec for 5 mins
C1. DL @ 315lb, 5 touch n go reps x 5 sets, 10 sec - add 10lbs per set
C2. Muscle-ups, 7 unbroken x 5 sets, 1 min



Results:
A. 175/185/195/205/215/225f/225
skipped the rest - tweaked back a little bit
215
video


225f
video

225
video

Sunday, May 6, 2012

very brutal week

Wed - AM - MAP Airdyne, PM - LEnd
AM
15 x 40 sec Airdyne @ 50%/80 sec Airdyne @ 80%

Results:
complete felt great

PM
5 sets ALL OUT:
10 Box Jump Burpees  -24"
15 Thrusters - 95lb
20 Chin-ups
Rest 5 x work time



Results:
1:28/1:18/1:26/1:27/1:29 - not sure where that 2nd one came from
notes: I did burpee jump over the box - very tough and painful but felt pretty darn good


Friday - AM - Oly intense + Oly Stamina + DL moderate, PM - Gym Volume
AM
A. Power Snatch Cluster @ 80% effort, 1.1.1 x 4 sets, 5 min
B. Press @ 21X1, 2-3 reps x 5 sets, 4-5 min
C1. DL @ 12X1, 2 reps @ 245lb x 10 sets, 30 sec
C2. HSPU, 7 fast reps x 10 sets, 30 sec



Results:
A. 170/175/175/180
B. 165/170/175/180x2/180x2
C1 + C2 - complete and easy

PM
9-1 unbroken Muscle-up Ladder for time
+
50,40,30,20,10 rep rds for time:
Back Extensions
Unanchored Sit-ups



Results:
MUs = 9:15
couplet = 11:01 (tough on hammies!)

Saturday - "Flow" + Skills
Row 10 min @ 1:55/500m
+
30 Pistols for time
+
20 fast double unders x 10 sets, 20 sec
+
DB Power Snatch tech work
+
20 fast double unders x 10 sets, 20 sec
+
30 Pistols for time
+
Row 10 min @ 1:55/500m



Results:
row complete then right into 30 pistols unbroken in about 1:22
double unders complete
stayed light on snatch shoulders are toast
2nd set of pistols right after DUs in 1:09
2nd row about 1:54 pace and fairly easy

Sunday - AM - CF tester, PM - MAP ME (specific to Regionals)
AM
Event # 4


PM
10 sets @ moderate effort:
1 min Airdyne
1 min Box Jump Burpees @ 24"



Results:
today felt all around good - a good breathing day and confidence booster for in two weeks. Breathing was very hard today!

Tuesday, May 1, 2012

snatch PR

Tuesday - Oly intense + Oly Stamina + Squat Moderate
A. Snatch, build to a 95% RM for a single - go for a new PR if it feels good
B. Hang Power Clean @ 225lb, 5 reps per min for 7 mins
C. Back Squat with Chains @ 20X1, 5-4-3-3, 5 min - 90% effort per set



Results:
A. 185/195/205/210/220 (5lb PR, video below)
B. failed the 5th reps of set 4, 6, and 7 - very tough!
C. 255/265/275/275 - all plus 60lb of chains

210lb
video

220lb 

video