Tuesday 12.31.13

A. 3-3-3 front squat @20X1 85-90%

235/235/235

B. 6x2 tall clean + hang clean

135/135/140/140/145/145

C1. 3x7 CG bench press @1112 <rest 30 sec> 165#
C2. 3x4 wall walks <rest 2 mins>

For time:
1000m row @ 90% (3:45.5 - 28spm - 1:52.7 avg split)
<rest 2 mins>
5x muscle up (3-2)
100m farmer walk 88#/hand
5x wtd. pull up 45# (1-1-1-1-1)
20x strict hspu (4-6-5-5)
20x burpees
5x wtd. pull up (1-1-1-1-1)
100m farmer walk 88#/hand
5x muscle up (1-1-1-1-1)
<rest 2 mins>
1000m row @ 90% (3:45.0 - 28spm - 1:52.5 avg split)

Monday 12.30.13

Row 5000m @70%  (every 1000m get 1 sec faster)

4:06.3 / 4:02.3 / 4:01.1 / 3:59.2 / 3:58.4

Sunday 12.29.13

A. 3-3-3-3 back squat @30X1

225/245/255/260

B. EMOTM for 5: 2x front squat @20X1 (75%=205)

C1. 5x2 hang power snatch (build) <rest 30 secs>
C2. 5x3 segmented snatch DL <rest 2 mins>

HPS: 105/110/115/120/125
SSDL: 155

3RFT
12x front rack lunges
12x box jumps 24"
12x burpees
REST 90 secs

1) 1:51 2) 1:34 3) 1:40 T) 8:05

Saturday 12.28.13

AM
6 rounds:
1 min row - 1 min jog - 1 min AD - 1 min crawl - 1 min jump rope (doubles & singles) - 1 min sit ups <all easy pace>

PM
A. 8 sets of 1x strict press + 2x push press every 90 seconds
110/115/120/125/130/135/140/145
B. build to heavy 3 rep BTN push jerk
135/165/195/205
C. 30x wall walks for time
TIME 7:50
<Rest 15 minutes>
D.
5 rounds for time
5x weighted pull ups +35#
10x burpees
5x pendlay row 175#
10x burpees
5x box jumps 30" (step down)
TIME 13:27

Friday 12.27.13

AM
30x 30 seconds @90% on Airdyne <30 sec slow pedal/rest>

I shot to get to 80 rpms every interval and keep watts above 305.  Total 343 calories / 7.27mi

PM
8x 500m row @90% <rest/walk 3 minutes>

1) 1:44.2 / 28 spm
2) 1:45.0 / 30 spm
3) 1:45.6 / 30 spm
4) 1:44.9 / 30 spm
5) 1:44.3 / 30 spm
6) 1:45.9 / 30 spm
7) 1:45.9 / 30 spm
8) 1:44.0 / 31 spm

Wednesday 12.25.13

Wednesday and Thursday rest days

Tuesday 12.24.13

A. 6x3 segmented clean deadlift every 2 minutes (build; start at 70% of 1RM clean)

145/155/175/195/215/235

B. 2-2-2-2-2-2 power snatch from blocks (mid-thigh) @70% = 125#

C1. 12x banded good mornings
C2. 12-15 supine ring rows

12/15, 12/15, 12/13

D.
6x 22 sec AD sprint ME <rest walk 3:48>
rest 6 mintes
3x 22 sec AD sprint ME <rest walk 3:48>

    dist. / cals
1) .17 / 13
2) .16 / 12
3) .16 / 13
4) .16 / 13
5) .16 / 11
6) .16 / 11
rest 6 minutes
7) .16 / 12
8) .16 / 12
9) .16 / 12

NOTES:  Cleans felt good and light, but felt good hitting those positions and feeling solid.  THis is something I have not done a lot of, so it was good to feel good about them today.  I and a few really good reps on power snatches and a few that just didn't.  I tried to focus on pulling chest up high and getting elbows back.  My left shoulder has been achy and a little weak in the overhead position the last 2 weeks, and I found I was always catching a little lower and I found myself pressing out the last inch or so on a lot of reps, just on that side.  frustrating.  I also discovered today I just can't do GHR's i guess.  I have never done them on a GDH before and either I was setting it up wring or I am a total pussy.  I tried a few and found myself having to use my arms to push myself back up to vertical. I sub'd banded good mornings to try and do something that hit the same area.  AD left me nauseous again, man those little ME sprints suck!

Monday 12.23.13

AM
6x Row 1000m @70% <rest 90 sec>
   time / avg. split / spm
1) 3:58.7 / 1:59.3 / 29
2) 4:00.7 / 2:00.3 / 29
3) 4:01.0 / 2:00.5 / 29
4) 3:59.9 / 1:59.9 / 29
5) 3:56.1 / 1:58.0 / 28
6) 3:59.8 / 1:59.9 / 29

PM
A. 4-3-2 / 4-3-2 front squat @31X1

155-185-215 / 170-200-225

B. EMOTM for 10: 2x tall clean

3@115 / 3@ 120 / 3@ 125 / 1@135

C1. 3x paused DB bench press (paused 3 at top and 2 at bottom) 60# db
C2. 3/3x TGU w/ 50# db

D.
2 min max cal AD = 36cals
<rest 2  minutes>
10x weighted pull ups (+25#)
100m OH walking lunge (75#)
AMRAP 2 mins strict hspu = 12
100m front rack walking lunge (75#)
10x weighted pull ups (+25#)
<rest 2 minutes>
2 min max cal AD @90%  = 28cals

NOTES:
AM session felt good, not sure if that is truly 70% pace, but held it pretty well through all 6 rounds.  started the front squats a little lighter than I should have, but last double felt good, the temp and pause at bottom is something I'm still getting use to somewhat with heavier weights.  Tall cleans felt good, it was hard not to get a little uplift/bump right out of the gate on the movement, but I tried to really focus on shrugging under the bar and my speed.  I don't have a swiss ball at my facility so I just did bench press on bench, and I wasn't sure what "paused bench press" so I paused at top and bottom of each rep for 3 second count.  The workout was good, my legs were feeling those lunges, but with tat height I was able to reel off 25m at a time until the last 50m or so (of the second set).  My shoulders were fatigued somewhat from holding the barbell OH, so I took good 25 seconds into my 2 minute AMRAP of hspu before I attempted any.  I manage to rattle off 3 sets of 4 reps each time. The last set of AD ME was really tough, quads were spent.

Sunday 12.22.13

AMRAP 10 mins @80%
5x TnG power clean 135#
3x kipping HSPU
250m row
COMPLETED: 5 rounds + 5 PC

REST 5 mins

AMRAP 10 mins @80%
5x KBS 70#
5x burpees
5x box jumps 24" (step down)
200m run
COMPLETED: 5 rounds (came in from last run at +10 secs over)

REST 5 mins

AMRAP 10 mins @ 80%
TGU 55# db
COMPLETED 9 reps (finished 10 after time)

NOTES:
It is still tough for me to pace an AMRAP at 80%, but I just tried to not go all out at any point.  Hopefully I can start to get a better feel for this.  First AMRAP felt good, I need to work on a better transition on TnG cleans.  AMRAP 2 was pretty straight forward.  The 55# on TGU was a little slow and felt heavy on my left side (weaker side for sure), which is also the shoulder that is bothering me some right now.  I did like ending the session with TGU though, felt like a nice cool down.

Saturday 12.21.13

REST DAY

NOTES:
I was supposed to do 60 min continuous walk, but we had an ice storm, so I just stayed inside today.

Friday 12.20.013

AM

A. back squat 5,4,3/5,4,3

5x225 / 4x250 / 3x265 // 5x240 / 4x260 / 3x275

B. segmented snatch 2,2,2,2,2

105/110/115/120/125

C. segmented snatch deadlift 3-5x5

5x135 / 5x145 / 5x155 / 5x165 / 3x 175

D.
EMOM for 12:
odd = front rack step up 20" box 85#
even = 30x double unders all UB

rest 10 minutes

then 5 rounds of:
25 sec ME row
rest/walk 3:55

R1= 143m 41spm 1:27.4
R2= 142m 41spm 1:28.0
R3= 143m 38spm 1:27.4
R4= 142m 38spm 1:28.0
R5= 135m 38spm 1:32.5 (slipped off seat in this round)  

NOTES:
I tried to stay lighter on snatches because I have not done a lot of segmented work.  Grip was def a factor as weight increased.  I probably need some feedback on my segmented work, so I will submit video next time.  I probably could have gone heavier on the front rack step ups, but after the lunges on Monday, I aired on the light side.  I kept all rounds at about 30 secs on 8 reps of those.  All double unders were UB and went quick.  Row felt good, happy I stayed a little more consistent through the 5 rounds.   Because I trained in morning, I skipped AM AD session that was programmed today.

Thursday 12.19.13

AM
10x 500m row @90% / rest-walk 3 mins (must hold every round within 2 seconds)

1:44.0 / 1:43.0 / 1:43.9 / 1:44.3 / 1:45.2 / 1:45.1 / 1:46.3 / 1:46.5
terminated after 8 rounds, out of 2 second variation.  Held consistent 32-34spm for all intervals.

PM
A. 7x strict press @1102: 95/100/105
B. Build to heavy single behind neck jerk: 155/175/195/205/215(F-just didn't lock out on left side)
C. Build to 5RM close grip bench press: 155/170/180/185
D.
5 rounds  for time
5x weight pull ups 45# first round, 35# for remaining
10x burpees
5x pendlay row 175#
10x burpees
5x box jumps 30" (w/ step downs)

TIME 16:09

NOTES: First time to ever really attempt behind the neck jerks, but seems much easier than from front rack.  For workout, the pull ups were heavy enough to force me to do one at a time, which may or may not been the intent.  Even then last pull up each round had some "kipping" in them to get chin over bar.  Also, I have been dealing with a nagging shoulder issue, that really I only notice on pressing overhead. I will try and focus a little more on mobility and post workout stretching and rolling out.

Wednesday 12.18.13

AM
AirDyne 30 sec @ 90% / Rest 30 secs x 24 rounds

PM
7 rounds of
1 minute at each:
row
run
double unders
FLR
crawl
row

all at easy pace

NOTES:
AD in AM: held between 305-350 watts for intervals.  Rest consisted of light peddling so I just stayed on bike for all 24 minutes.

Tuesday 12.17.13

AM

AirDyne ZI flush - 20 mins

4.88mi / 147 cal / 14.7 avg. speed

PM

A. Segmented clean deadlift 4-6x

185#x6 / 185#x6 / 205#x6 / 215#x4

B. EMOM for 8 min 2x power snatch from blocks (at knee)

125#

C. 10-10-10 good mornings @32X1

55/65/75

D. 5x 20sec AD sprint - rest/walk 3:40 / rest 6 mins / then 3x

R: cal/dist

1 12/.14

2 12/.16

3 14/.16

4 12/.15

5 11/.15

rest 6 mins

1 11/.15

2 12/.15

3 12/.16

Monday 12.16.13

AM
5k row easy/aerobic

21:29 / 2:08 avg. split / 27 spm

PM

A. 5-5-5-5 front squat @ 32X1

135-155-175-195

B. 2-2-2-2-2 clean from blocks (mid thigh)

155-160-165-170-175

C. DB bench press @ 1211

40#x12 - 45#x12 - 45#x12

D. 5-5-5 push press

115-125-130

FOR TIME:
3x rope climb 15'
100m walking lunge 115#
10x strict hspu
100x double unders
10x wall walks
100m walking lunge 115#
3x rope climbs 15'

TIME: 24:25

NOTE:
Lunges were super slow for me, that weight is heavy after a few steps.  Last 60-70m of second set I dropped weight completely and just did walking lunges.

Testing Day 14

Last day!

A. Find 1RM back squat

265/285/310/330

B. 13.5 re-test

AMRAP 4 minutes of 

15x thrusters 100#

15x CTB pull ups

Completed 68 reps, an 8 rep improvement from open last year.

NOTES:

I PRd my squat by 65#, so that felt great, the last rep was probably a little high, looks to be right at parallel, but I counted it.  I felt like I paced the met con just a little too much.  I felt strong on last set of thrusters so wished I had given myself more time to knock those out.  For sure should not have put bar down on middle set of thrusters and maybe that would have been the difference and after watching video, took pretty long breaks between CTB sets, maybe speed that up a bit too.  That being said, CTB typically gives me problems and wear we out quick. 

Testing Day 13

Rest day

I participated in an Olympic weightlifting seminar today, so did lots of empty bar technique work today.

Testing Day 12

A. Find 1RM power clean

165/185/195/205/215/225(f)/220(f)

B. Find 1RM weighted dip

25/35/55/65/70/88/98

C.
3 rounds of:
250m row
15x KBS 70#
25x burpees
15x KBS 70#
250m row
REST 12 minutes

R1=4:45 / R2=5:03 / R3=4:59

NOTES:
Trained in the AM in fasted state.  Felt pretty good until met con portion, felt a little sluggish and hungry by then.  I ran out of time and had to rush the weighted dip, probably had a little more in me for that.  Also, last part of last round stopped recording again, something popped up on my calendar and I guess that stops the recording!

Testing Day 11

Rest Day

Testing Day 10

A. Find 1RM weighted pull up (pronated grip)

25/35/45/55/60/65/70 http://www.coachseye.com/wvGm

B. Find 1RM strict press

115/125/135/140/145/150(F) http://www.coachseye.com/6BS9


C. 50x strict HSPU for time

sets: 5-4-4-4-4-3-3-3-3-3-2-2-1-1-1-1-1-1-1-1-1

First 12 reps: http://www.coachseye.com/OobI
Last 14 reps: http://www.coachseye.com/vfXg

TIME: 12:39

D.
4 rounds of
30 sec max effort row
rest 1 minute

1: 166m - 130.3 - 40 s/m
2: 165m - 1:30.9 - 36 s/m
3: 160m - 1:33.7 - 36 s/m
4: 158m - 1:34.9 - 36 s/m

Testing Day 9

A.
15 mins to find 1RM clean

165/185/205/220 (fx3)

185#: http://www.coachseye.com/P86E
205#: http://www.coachseye.com/lwKZ
220#(F): http://www.coachseye.com/Ib8r

B.
AMRAP 4 mins @ 90% = 12 reps: http://www.coachseye.com/yRtX
REST 8 minutes
AMRAP 4 mins @ 80% = 18 reps: http://www.coachseye.com/t2AO

C.
3 rounds for time
25x KBS 70#
25x burpees

TIME 9:14

http://www.coachseye.com/a7bE

NOTES:
I knew my clean was going to be bad, but after Sunday I thought for sure I was going do better than I did.  Frankly its embarrassing that I can't even clean 220.  I have lots of mechanical work to do for sure.    I did notice that after the 3 bad reps at the end of the 1RM portion, that some bad mechanics carried over into the lighter weight and I almost missed my first rep at 90%.  It seemed to clean up a little as I went through, but still none of my reps felt great.

I tried to record the 3RFT, but I guess when something pops up on my phone it stops the recording, so it only recorded part of the first round…capping off another shit day of training. Oh, and I kicked over my shake too…so yeh, i was pretty pissed after today.  As far as breakdown of the workout went, I did first 2 rounds of KBS unbroken, and that kept me mouth breathing through the burpees, and so they were pretty slow.  The last round of KBS I did 15 and 10, probably should have just sucked it up and stay on the KB.  I didn't rest long, but I'm sure it was at least 30 secs before I got to swinging again.

This whole testing phase is really making me look like I have no idea what I am doing and it's frustrating that even the things I typically do well for whatever reason are not going well.  I'm not sure if that is part of the testing, to kind of break the athlete down some, but if it is, its working.  I basically haven't felt confident about anything, and even when I do feel pretty good about a movement or workout, it ends up no going well either.

Mike you have your work cut out with me I guess.

Testing Day 8

Rest day

Testing Day 7

A. 60 min row for meter

completed 13,184m

SPLITS:
12:00 -  2611m / 2:17.8 split / 22 spm
24:00 - 2613m / 2:17.7 split / 20 spm
36:00 - 2616m / 217.6 split / 21 spm
48:00 - 2642m / 2:16.2 split / 21 spm
1:00:00 - 2706m / 2:13.2 split / 23 spm

NOTES:
I have never rowed for 60 straight minutes so this was a bit of an experiment pace-wise.  Obviously I got a little excited to be done in the last 12 minutes, but that also means (I think) I could have pushed the pace a little harder the other 48 minutes.

I participated in a competitor league we have here in OKC today too, after the row in the AM, and told myself to go at it about 65-75%.  I think I stuck to that relatively well.  Here was the event, with my partner Holly:

7 mins to establish 1RM clean + 2x front squat
165-185-200-205
rest 3 minutes
Then 14 minutes to complete:
each of us, with me going first:
250m row
15x double KB clean and jerks
15x ctb pull ups
then
30x snatches (full) at 135/85
me doing 5, then Holly doing 5.

Holly was on her 17th rep when time expired.

NOTES:

205 clean felt really really good…I wished I wasn't holding back for the testing on Tuesday…I truly felt like I could have PRd today.  The KB clean and jerks were super awkward and definitely something I should work on skill-wise.  The snatches felt a lot better than they did on Thursday, so maybe I was just having a bad day.

Testing Day 6

A. Split squat @3010 8-10 reps/leg. Rest 3 mins between sets

1: 120# (60# ea.  hand) very wobbly and had trouble controlling descent at that weight

2: 60# in one hand more stable and able to get 10 reps each leg

3: 60# in one hand

B. Find 1RM DL

195/215/245/275/295/315/345

http://www.coachseye.com/MUDT

NOTES:

I have never done weighted plot squats before so they felt a little awkward with 60 in each hand.  I only had those DBs, so i decided to just hold one instead and focus on controlling the decent and keeping my knee tracking correctly.  THere is definitely an imbalance from right leg to left, left being quite a bit weaker.  All that being said, I really liked the movement and think a little lighter load until I get more comfortable will help me out a lot.

So deadlifting…yeh I don't do it much at all.  I had hurt my back a long time ago on deadlifts (light weight/high volume) so i just really don't ever prioritize them, even know 2 years later.  I know I need to work them, so this is a good start.  I haven't gone for a 1RM DL in over a year.  I was actually surprised I could even pull over 300#

Testing Day 5

We are iced in today, so schedule is getting tweaked a bit.

A. 45-min AirDyne

distance = 10.93 mi
cals = 330
watts = 132
RPM did not get an avg. but looked to be between 45-60, but that is just eye-balling and guessing

NOTES:
I have never spent that much time on an AirDyne, so that was anew experience.

Testing Day 4

A. Find 1RM close grip bench

185/205/215/220(F)

B. Find 1RM power snatch

135/155/165/170(Fx2)

5 rounds for time
7x power snatch 135#
7x hspu
14x pistols

TIME: 15:03

NOTES:
Everything about today felt shitty.  It took an hour to get to the gym because of weather, I felt worn out before I even started.  I never bench press because it irritates my shoulder, so finding a 1RM is frustrating for me.  Power snatches were UGLY. Period. I could never get warmed up, my core is still shot from Tuesdays front squats and thrusters, and everything felt heavier than it should. The workout was so frustrating to me, normally hspu are no problem for me and I couldn't string 7 together in any round. Pistols are not normally so bad but I never could get my hamstrings to feel loose.  Snatches were an early-bending,  head-whipping shit show from beginning to end.  That weight doesn't normally bother me as much in a workout as it did today.  I will chalk today up as a nothing short of total disaster, and really look forward to re-testing that workout at some point to prove to myself I am better than that. 

Testing Day 3

Rest

Testing Day 2

A. Find 1RM front squat

205/225/245/265/275/285(F)

B. AMRAP 20 mins of

20x thrusters 135#
20x pull ups
20x burpees

Complete 3 rounds + 7 thrusters

https://vimeo.com/81124866

Testing Day 1

A. Find 1RM snatch: 

135/145/155/160/165/170/175(Fx5)

B. 20x snatch for time @77% = 130#

TIME: 2:39

C. Row 2x500m rest 90 secs between

1:36 + 1:42 = 3:18