Monday, July 7, 2014

7/7 Training Snatches, Back Squats & Muscle-ups!

Good sleep. Woke up 1 min before alarm.  Coached 9 & 10a CF then trained at 11:30. Feeling a bit tired going into session, but energy picked up when I got going. 

A. Hang snatch EMOM for 8 min building
105-110-115-120-125-130F-130-130 solid. Videos of last 4 minutes. 

B. Back squat @30X1; 6.6.6x3; rest 20 sec/rest 4 min
Right inferior knee cap feeling a bit off so I lost the lifting shoes for these sets. Sometimes shoes throw me just slightly forward & changes how it feels on my knees. Already feeling better after the session. 
165-170 (rest 6 min...ran to bathroom & started talking to folks), 175. Baseline recovered within 4 minutes each time. Low back fatigue is what I felt most in between sets. Video of 175lbs. 

C. 8 ub muscle-ups; 4 sets; rest 2-3 min
Did one set of 3 for warm-up & started.  Rested 3 minutes b/w each set. Kip is still not ideal on dip. Thinking about bringing knees to chest but obviously more kicking my butt.  didn't feel close to a max set until set 4.  

D. strict supinated wtd CTB chin ups @20X1; 3-4x4; rest 2 min

4x35lbs, 40lbs, 3x45lbs, 2x50lbs & chest not solid to bar..more delts grazing bar.  Grip & arms feeling the swell from MUs. 

Sunday, July 6, 2014

7/6 Sunday Rest day with Yoga Rocks the Park

A great low key day here in Asheville.  Started the morning with my favorite yoga instructor, Joe Taft, at a Yoga Rocks the Park event in downtown.  This is happening every Sunday through the month of July.  If you're in Asheville, check it out! 

Then some outdoor time with my dogs at one of the local creeks for about an hour.  Body feels pretty good today. Back to it tomorrow!



More stiff & sore today than yesterday.  Reminding my body what it feels like to train again. 

For time:
12 OH wtd pistols per leg 35# (video)

8 OH wtd pistols per leg 45# (video) Couldn't get my legs to fire enough to stand it up. Frustrating. 

4 OH wtd pistols per leg 55#
Only made it through 5 or so of the 16 to do at 45lbs when I called it.  Calves were getting really tight going into the pistol & I failed on the one side 2 or 3 times.  First time doing these since off a box in 2010.  It will get better. 

For time:
4 sets 80' shuttle sprint
10 deadlifts 225# 55s. UB DLs (video)

rest 45 sec
20 box jumps 30" ~45s. not much pop today. 
rest 15 sec
6 bar muscle-ups yes, ub. Felt good. 
For time:
100m HS walk

9:50. oh the HS walk.  

Training 7/3 & 7/4, Max Patch Hike with Mom

Max Patch with my mom!

A. Snatch - build to a heavy single
140 F x 2 @ 145lbs

B. Back squat @20X1; 8-12x5; rest as needed-
used biofeedback ROM testing since rest was not Rxd in order to determine rest time. 
1. 12x155 no sleeves or belt-felt fairly challenging ~2 minutes to recover
2. 12 x 160lbs only went up 5lbs but then felt remarkably easier & didn't shorten but rested 2:30 anyway &  jumped 10lbs from there. 
3. 12 x 170lbs 7:30 to recover
4. 11 x 180 10 minutes to recover (video)

5. 8 x 190 about 8 minutes to recover (video)

C. 15 ub CTB chin ups EMOM for 4 min

yes, smooth. videos of sets 2 & 4

D. 10 pistols AFAP; 5 sets; rest 30 sec

19s/17s/20s/17s/16-17s video of sets 4 & 5


Went to pool in the afternoon & came back to do this in the PM
AD 25 sec very hard
rest 3:45

Destroyed me. 
1. 20/22 cals
2. 20 cals 98-103 RPMs
3. 18 cals 98-103 RPMs-slower to get going
4. 19 cals 96-102 RPMs
5. 22 cals 96-102 RPMs (video) 
6. 18 cals 92-100 RPMs
Rest was longer over last three-closer to 5-7 minutes.  Felt horrible, really horrible. Perhaps took the very hard too hard?? Walked around for 30 minutes after struggling to recover.  Been a long time since I had this kind of suckfest.  Based upon video it's no wonder my neck was hurting after the second set.  So ridiculous. 

7/4.  Feeling sluggish today.  Sore from squats yesterday.  Not much pop. 
A. Power clean 5 TnG @75-80% every 90 sec for 5 sets
145, 145, 150, 150, 155 (video last two sets) 

B. Push jerk - build to a TnG 10rm

Decided to give 135 a go.  Warmed up to it & then it wasn't as tough as I imagined.  Went for 145 & got 8.  

C. Clean grip deadlift @30X1; 6,5,4,3; rest 2 min

6x225, 5x245, 4x260, 3x270lbs (Videos sets 5-3)

D. amrap flat surface hspu in 30 sec; 6 sets; rest 45 sec

15-16-17-18-15-13-stayed up for 30s on all & got into a better rhythm for the first 4 to sneak an extra rep each set.  By set 6 I was losing control of the eccentric & started to freak me out falling on my head. 

E. 15 ub T2B; 3 sets; rest 1 min

done, video set 3

Went to Max Patch with my mom in the afternoon of the 4th.  It's one of my favorite places on earth & I was thrilled to share this beautiful place with her on a day set aside to celebrate the freedom we experience in our lives.  

Wednesday, July 2, 2014

Training 7/1

1-arm FC work with Coach Lloyd

Sleep has not been great in recent weeks.  Have been opening the gym a lot & have had several people through town staying at my house &/or have been spending time with friends in the afternoons & evenings.  With the summer daylight hours it's easy to not realize how late it is until after 9p.  So sleep has been 4-7 hours on average.  Seeing the end of my opening shifts for the summer as I get ready to head to the CF Games July 19th to spectate with a potential relocation immediately after.  Despite the low sleep energy has been pretty decent throughout the days & I've made point to recharge myself with some rest in the afternoons.  Body & mind has good energy with lower stress in my life overall & significantly lower training volume than what I've adapted to over the past year plus.  

A. Power clean 2 @90% EMOM for 10 min
Best power clean is 185lbs from several months ago.  Rounded up to 170lbs. TnG for all. Minute 1 was a bit hesitant so practiced being more aggressive in my approach & speed into the lift. Fun to practice chilling out immediately after the set for 30-45s & then getting immediately back into before the next minute. Videos of minutes 1, 9 & 10. 

B. Push jerk 5,4,3,5,4,3,5,4,3; rest 2 min
5s x 125, 135, 145
4s x 135, 140, 155 (video) 
3s x 145, 150 (video), 160F on 1st (video), Rest 2 minutes 155. 

C. HS walk max distance; 5 sets; rest as needed
66ft, Rest ~9 minutes, 78ft, Rest ~10 minutes, 65ft, Rest ~7 minutes, 18' -lost balance, Rest ~3 minutes, 81ft -speed felt better.  Able to better pick my hands off the floor.  Also some improvement in body position, but obviously still a lot of work on this skill is needed. 
D. 15 box jumps 30" AFAP; 5 sets; rest 1 min
28s -jumped off into turn to face box on each side - felt like too much time & energy 
27s lateral jumps
26s lateral
26s lateral 
26s lateral.  Not yet able to rebound out into 30s but try to focus on being as fast as possible off the top of the box & immediately getting into next rep. 
This training style is a lot of fun! 

Sunday, June 29, 2014

Training 6/28

Rope climbs during Vegas Combine. Stoked to hit 5 consecutive in two pulls to 15'. 


10 DL's 205# yes
rest 20 sec
20 box jump overs 30" not rebounding great today 
rest 75 sec
10 front squats 165#  4, 2, 2, 1, 1....tough! 
For time:
35 strict hspu afap 
5, 3, 3, 2, 2, then fast singles for the last 20. Video of start. 

3 sets 100' shuttle sprint total 300 ft  
rest 30 sec
15 back rack thrusters 75# ub
rest 10 sec
30 CTB chin ups ub
Video of thrusters/pull-ups

For time:
100m HS walk
mid & lower traps felt lit up after the strict HSPU.  Poor stability.  Did first 20m ub and then lots of short sets.  Should have just accepted the short sets sooner and linked them faster, but was resting more than needed in order to attempt to get longer bursts in.  Finally gave that up the last 20m. 
6:47 total. 


Friday, June 27, 2014

Training Touches Week of June 22nd


Wednesday PM

A. Snatch - build to a tough-ish single
130lbs no misses

B. BS @ 30X1; 5,4,3,5,4,3; rest 3 min

EMOM - 12 min  This was fun.  Feels good to focus on moving AFAP vs pacing!
10 burpees over barbell laterally odd
10 T2B even

4 sets:
15 WB
5 MU
30 DU’s
rest 1 min
Went UB first 3 sest
Set 4 was 6-4 on HSPU & 3-1-1 MUs 



Row 1K easy
Was really easy...average of 2:45 pace. 

Last time I did 30s sprints I went out of the gaits way hot & burned pretty bad.  Today I started with a tough effort but held back a touch and was able to find higher gears throughout.  Definitely the first time I've been able to maintain sub 1:40 for 30s.  It's all about the aggressive start for me. 
Row 30 sec max effort
rest walk 2:30 x 4

rest walk 6 min

Row 30 sec max effort
rest walk 2:20 x 4
walk cool down


A. CJ - 2 reps @ 135# every 90 sec for 8 sets  Felt great.  

B. PC - 80% 1RM - 25 reps for time
6, 3, or two set of 2s but mostly triples til the end. 1:48 overall. 
C. 15 RC for time - 15’ - when you rest more than 20 sec b/t efforts perform 10 m HS walk as penalty
10 completed in two pulls
4 just a little extra baby pull at the top & the very last one was a half pull on the end. 
6-8s between reps.  Felt like maybe I paced too much early but maybe I would have burned sooner if I had gone out faster.  Will test it a bit more next time. 

fri rest off