Sunday, August 30, 2015

8/30/15

AM:
Every minute on the minute for 8 minutes
Power Snatch x 6 reps @ 135 lbs
On the tenth minute. . .
Every minute on the minute for 3 minutes:
(Squat) Snatch x 10 reps @ 135 lbs
Rest 2 minutes then on 15 minutes. . .
Every minute on the minute for 8 minutes:
8-12 Chest-to-Bar Pull-Ups
Rest 2 minutes then on 25 minutes
Every minute on the minute for 8 minutes:
5-8 Handstand Push-Ups to 4" Deficit
Rest 2 minutes then on 35 minutes
Every minute on the minute for 8 minutes:
8-10 Toes-to-Bar
  • Power Snatches: 6 TnG for all sets
  • Sq. Snatches: 10 ub tng - 5 - 4. Hit a wall after that first set of 10. The next 2 sets ate me up. 
  • C2B pull ups: 12 UB every set
  • Def. HSPU: 8 UB every set
  • T2B: 10 UB every Set. 

PM:
Assault Bike Six sets:
30 seconds @ 80+ RPM
30 seconds Rest
Rest 3 minute after sixth set then repeat for a total of 3 sets
*Goal is to beat last weeks effort
  • Complete, I didnt keep tabs on last week too specifically but I feel I was able to generate more power this week. First Set I was able to get the RPM's into the 90s before starting to drop off around the 15s mark. Sets 2 and 3 I saw 100+ RPM's every interval for the first 10-15 seconds before hitting a wall and having my power drop off for the last 15s. Saw the highest RPM's I have ever gotten on the AB during this. I saw 105-106 RPM's a few times. Treated every interval as an absolute ME piece. Was only able to keep it above 80+ RPM's for the entire 30s a few times. 
Reflection:
Tough week. Had solid training sessions but my body just did not recover like it normally does. Driving all night Sunday night really left me trying to play catch up with my recovery all week. Body feels a little beat right now. tomorrows rest day will help me reset the system. Overall though, solid week. Missed the end of Tuesdays session due to just being smoked but, other that that I felt I had solid training sessions. Didnt do my extra Skill work this week, just due to my body (muscular and CNS) not recovering as it should. Look for that to come back into play next week though. Can definitely feel I am making progress in my weaker areas. High rep barbell movements and my gymnastic movements are coming along nicely. Need to continue to grind away at them though. I still have a long way to go. Taking it day by day though, focusing on becoming the best version of me that I possibly can be. Small victories daily add up to big things over time. Another week better and closer to being the best I can possibly be. 




A solid, tangible goal for this day will push you to achieve more than the goal itself. A goal will empower you in ways that go far beyond whatever you initially intend to do.
Even if your goal seems self-serving, in following that goal you create value that goes beyond yourself. Even if the goal seems frivolous, there are serious and consequential things it will accomplish.
Following a positive purpose, whatever it may be, engages the best of your skills. Taking on a challenge, any challenge, makes you stronger, more confident and more capable.
Pick a specific goal for this day and point yourself decisively in its direction. Choose a goal that means something to you, and make it happen.
The hours of this day will pass quickly, so decide right now what you’re going to do with that precious time. Through your efforts, you can grab the moments as they come, and exchange their fleeting value for something useful that endures.
Give yourself a goal for this day, and give yourself a chance to discover how much good you can do for your world. Give yourself a goal, and give life the best you have.
— Ralph Marston

until tomorrow
Tank

8/29/15

AM.
A.
Three sets, not for time, of:
3 Strict Muscle-ups + 3 Kipping Muscle-ups
4-6 L-sit Toes to bar, Stop @ 90 Degrees and back up with straight legs 

  • complete
B.
Five sets of:
Bench Press x 5 reps @ 75%
Rest as needed 
  1. 255
  2. 255
  3. 255
  4. 255
  5. 255

  • I always do close grip bench, all 5 sets were cg
C.
One set of:
Close Grip Bench Press x 8 reps @ 80+% 
  • was supposed to do 265 for 8, but 255 for 5 was all i had the set before so I dropped to 235 for the 8 to hit all the reps
  • 235 x 6 reps
D.
Four sets of:
Bent-Over Barbell Row x 10 reps @ 21X0
Rest 90 seconds
Inverted Barbell Row (feet on bench) x 10 reps
Rest 90 seconds 
  1. 165 / 10
  2. 165 / 10
  3. 165 / 10
  4. 165 / 10
E.
Three sets of:
GHD Kettlebell Oblique Crunches x 20 each side
https://instagram.com/p/ydkK7Dnwmm/?taken-by=lauraphelpssweatt
Rest as needed
  • complete: 9# for all sets. which is actually 9# heavier than I was able to do last time. weird/tough movement
PM:
A.
Build to a "Heavy" Three Rep Back Squat
Then. . .
Three sets of:
Back Squat x 5 reps @ 90% of "Heavy" Three reps
Rest as needed
One set of:
Back Squat x 12 reps @ 70% of "Heavy" Three reps 
  • "heavy" 3rm
    • 135-225-275-315-345-375-405 (the last rep was "heavy" but I definitely think I may could squeak out 415-425)
  • 5 x 90% of above
    • 365-365-365
  • 12 x 70% of above
    • 285

B.
For time:
400 meter run
20 Muscle-Ups
400 meter run
15 Muscle-Ups
400 meter run
10 Muscle-Ups
*Any breaks on muscle-ups perform 10 Burpee Box Jump Overs (24")
  • 20:18, Muscles ups didn't go as planned here. Bigger sets just didn't feel great. First 7 reps of the first set went effortless, then not sure what happened on rep 8 and 9 but it went from effortless to really tough. The strap for the rings fell down on my first set which I think pulled my focus away from the muscle up just enough to affect what I was doing. Not using that as an excuse at all though. Just need improvement on my higher rep muscle ups still. After that the BBJO and the Runs became paced out to make sure I hit decent size sets of muscle ups. Interesting workout, really wanted to just lay on the gas but with the penalty it forced me to do a lot of resting/moving in the 70-80% range on the other movements. Enjoyed this one, but didnt go as I envisioned it. I honestly thought I would open up with 15+ UB muscle ups on that first set and do no more than 2 sets of muscle ups every time while pushing all my runs between 1:15-1:25. 
    • MU: (9-7-5) (6-5-4) (6-4)
    • 5 sets of BBJO, didn't try and fly through these, just moved steady so I'd be able to hit a decent set of Muscle ups
    • Runs: 1:20 / 2:00 / 2:00, after my muscle ups took a poop on me I slowed these down to try and use the run as active recovery on the MU

8/28/15

AM:
A.
Jerk Warm up with 45lb Barbell
Three sets of:
5 Split Press
Rest 60 seconds
Three sets of:
5 Split Jerk 1
Rest 60 seconds
Three sets of:
5 Split Jerk 2
Rest 60 seconds
Three sets of:
5 Split Jerk 3
Rest 60 seconds
Split Jerk 1 = Pause in dip 3 seconds pause in catch 3 seconds
Split Jerk 2 = Pause in dip 1 seconds pause in catch 1 second
Split Jerk 3 = Pause in catch 1 second
Three sets of:
Split Jerk x 3 reps @ 95lb.
Rest 60 seconds

  • complete

B.
Build to today's Heavy Jerk Single
  1. 135
  2. 185
  3. 225
  4. 245
  5. 265
  6. 285
  7. 305
  8. 325
  9. 335
  10. 345
  11. 355 (f)
  12. 355 (f)
  13. 355 (f)
Then. . .

Five sets of:
Split Jerk x 3 reps @ 70-75% of today's Single
Rest as needed
*3 second pause in dip and Overhead position
  1. 245
  2. 245
  3. 245
  4. 245
  5. 245
Three sets of:
Split Jerk x 10 reps @ 55% of today's single
Rest as needed
*Perfect footwork and mechanics
  1. 195
  2. 195
  3. 195

PM:

For time:
Row 3000 meters
Run 1 mile
Assault Bike 100 Calories
  • Time: 26:53
    • 3k row: 11:05
    • Mile Run: 7:49, this was slow. The combination of a very hilly mile route and trying to be aggressive on the row made the much tougher than I thought it would be. Probably the slowest mile I have ran in a long time. Took about 400m to get my legs under me then in the final 400m my quads started locking/cramping up on me. 
    • AB: forget the exact time but I about 7:30 I'm pretty sure. Avg RPMs for the first 85 cals was between 60-65, final 15 cals I just left it all on the bike, pretty sure I was up over 70 RPMs

8/27/15

A.
Clean warm up: (5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
With 115lb.:
Two sets of:
Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
Two sets of:
Power Clean + Push Jerk x 3 reps
Rest as needed
Two sets of:
Clean + Split Jerk x 3 reps
Rest as needed
Every minute on the minute for 6 minutes:
3 x Power Clean + Push Jerk
(3 second pause in catch for both Clean and Jerk)
  • complete

B.
Build to Today's Heavy Hang Clean + Front Squat + Jerk
  1. 225
  2. 245
  3. 265
  4. 285
  5. 305
  6. 325 (f)
Three sets of:
Hang Clean + Front Squat + Jerk @ 90% of todays Heavy
Rest as needed
  1. 275
  2. 275
  3. 275
Three sets of:
Hang Clean + Jerk @ 90% of todays Heavy
Rest as needed
  1. 275
  2. 275
  3. 275
C.
10-1 Reps of:
Hang Power Clean (225lb.)
Front Squat
Jerk
*Any reps with stumbles are no reps
*30 minute timecap
  • Score: Made it through the round of 5. 135 reps. This was tough. The Hang cleans were no problem at all. The Front squats and the S2OH got heavy fast. 

8/26/15

GG practice with Cara

For time:
3k Row: alternating every 300m
Other partner accumulates max reps of S2OH 145/95
Score: Time of 3k row (subtract 1 s for every S2OH)

Wednesday, August 26, 2015

8/25/15

AM:
A.
Five sets of:
Row 1000 meters @ 5km PR Pace
Rest 45 seconds
  • Complete: all right at the 1:53 goal pace. 
B.
Strict HSPU: Retest Max UB strict
  • Came off the wall at 20 for some reason, had more in me. 
  • Going to retest this week again

PM:
A.
Snatch with empty Barbell
(5 reps of each, three times through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee"
Repeat with 95lb. for two sets of 3 reps. 

  • complete
B.
Snatch to a Heavy Triple
Snatch to a Heavy Double
Snatch to a heavy Single
*For the double and single work back to 185lb. each time.
**Aim should be to hit more for the double and single than triple
***No more than 25lb. Jumps 

  • Triple:
    • 135-160-185-205-225
  • Double:
    • 185-205-225-245
  • Single
    • 185-205-225-245(fx3)
  • Movement felt really good today, however I was a little unstable in the catch from the beginning. As I went through the singles it got closer and closer to 8 PM, and it was as my CNS and energy just dropped off rapidly. After waking up at 4 am to do the rowing early before class, having class for 9 hours, then coming back to do this session just played its toll today. Especially with the previous few days I have had. 
C.
For time:
Snatch + 3 second hold at bottom x 30 reps @ 75% of todays single
*Each stumble is a no-rep
**Outright fail is 10 burpee over bar penalty
***Full Snatch every rep 

  • @ 185
  • Missed my first snatch, started over, missed my first snatch again, started over, missed my first snatch a third time. Just called it a day. CNS and energy were just beat. It was after 8 PM and I was just smoked from the day. I will make this up later in the week. 
D.
Four sets of:
Bent Over Row x 15 reps
Rest 60 seconds
Glute Ham Raise x 10-12 reps
Rest 60 seconds
Strict Weighted Supinated Pull-Up x 6-8 reps reps
Rest 60 seconds

  • Will make this up later in the week. Just wouldnt have been beneficial just to complete with how my energy and CNS was.