Tuesday May 26th, 2015

AMRAP 10:00 @ 90%:
 1 rope climb
 15 AirDyne calories
 3 wall walks
 15 AirDyne calories

 4 full rounds - felt solid, used the walk to the rope and wall walks to try to control the pace. The AD started to take a toll. I was able to hold the wattage in the low to mid 300s (with a few dips into the high 200s during round 3). Overall I'm ok with the 4 rounds right now.

 Then 6 sets:
500m row @1:47.1-1:47.9 (goal is tightest spread possible) 2:00 walk rest
1- 1:47.7
2- 1:47.5
3- 1:47.7
4- 1:47.4
5- 1:47.4
6- 1:47.5

I was able to hold these fairly close to each other. I usually started out with an average in the low 1:40s then found the pace to finish in the 1:47s. My stroke rate was mostly in the upper 20s. I was able to recover fairly well between efforts, although I could feel a slight toll the repeats were beginning to take during rounds 5 and 6.

3 rounds not for time

:40 Sorensen hold
:15/side star plank

Done! I could tell some hip weakness during the star planks, but the :15 was manageable,

Tuesday May 19th, 2015

AMRAP 10:00 (80%)
1 rope climb
20m OH 1-arm DB Carry #70
20 AirDyne Calories
4 rounds + the carries

Everything felt solid on this one. Looking at the video, I am not getting nearly enough out of my legs on the rope climbs, not getting my knees close to my chest to get that big stand up. I probably need to adjust my technique on these down the line. Snatched the #70 (didn't have a heavier DB upstairs and didn't drag one up from the weight room this AM). I held the wattage on the AD to around the mid to upper 200s.

Then 5 sets 500m row (90% aerobic) - rest 2:00

1 - 1:47
2 - 1:45
3 - 1:46
4 - 1:47
5 - 1:48

I was trying to hold sub-1:50 on these. I tried to focus on my breathing and my drive and held the strokes to sub-30, which is huge for me as I tend to row like a maniac.

Then 3 sets
Sorenson Hold x 30s
Side Plank x 30s/side

Rested around 30s between each set. These felt pretty solid today.

Sleep: I was able to get around 7 hours of sleep last night.

Nutrition: This was fairly solid yesterday, but I around 1700 calories for the day.

Other notes:
I have a bit of DOMS from the single leg squats from yesterday. Perhaps the biggest positive of the day is that my tweaked right shoulder feels very solid (right now)! I'm going to try to stay ahead of the curve with it. Periodically throughout my day, I have been doing some supported hangs (30s at a time) trying to open my shoulders up.

Saturday May 16th, 2015

Saturday:

A. Build to a heavy clean grip deadlift - #365

B. Sorenson Hold - 1 x max - 1:07
Hamstrings were fried up after this one!
C. DB external rotation - 1 x max (L-4, R-fail) #20
D. Powell Raise - 1 x max (L-3, R- fail) #20
E. Trap 3 Raise - 1 x max (L-3, R-Fail) #20

I used #20 on thes, which is slightly less than 10% of my CGBP of #240. Since the CGBP and Power Clean max last week my right shoulder has felt a bit weak in certain positions. I may have sprained my AC joint. Definitely exposed some issues with these movements. I have felt the need for some shoulder work for a while and have consider getting into the Crossover Symmetry system to improve the shoulder health.

Then AMRAP 10
AirDyne calories (aka World's Most Awful Test)

178 calories (217 watt average)

I am dissapointed with my effort on this one. I wasn't quite sure what I wanted my pace to be, and probably started out  abit hot. I was wanting 200+, really hoping to be around 220. I felt really out of shape on this one.

Thursday April 2nd, 2015

Strength:
 A. Build to a heavy single Power Snatch - #165 - couldn't pull quickly under the bar for the catch on #170. I'm also not happy with my catch positions, I tend to pop my right leg out to get depth rather than dropping into that quarter-ish squat. Also the #17- felt like a million pounds coming off the ground.

B. Build to a heavy singles clean and jerk - #225 - the cleans were ok, just felt like I had not pop to drive under the bar on the jerks. Also my transitions from clean to jerk were not smooth!

C1. Wt Pull-Up 3x4 (#53-#53-#60)
C2. Wt Dip 3x4 (#53-#53-#60)

These were ok. I tried to have solid reps and hit good positions. I was not able to hold the hollow position on the pull-ups throughout though.

Then for time:

Row 250m (sub1:30)
30 AirDybe Cals (above 300 watts)
Row 250m (1:33ish)

3:20, wanted sub 3:00 but the #AirDyne stole my soul! I couldn't seem to push into the 400s and sustain it on the AD today.


 Legs felt tired today, my right shoulder felt a bit tweaky on one of the snatches and in the C&J. I really had trouble getting into positions today in both of them.

Wednesday February 19th, 2014

WEDNESDAY

A. HBBS 1-1/4     4-4-4-4 2:30 rest between

205-215-225-255

This was the first time I've done this movement, so I wasn't sure about the weights. The early rounds felt solid, and #255 was a tough 4. Next time, I will push the top end of this movement more. Also, I need to get lower. I was below parallel, but I need to get lower to work that full range of motion.

B. EMOM 16 minutes

odds: 3 deadlifts #325, 4 strict HSPU
evens: 3 box jump to 30, 6 alternating pistols.

This felt very solid today. The pulls felt good, and I stayed unbroken on the HSPU 7 out of the 8 rounds (went 3-1 on round 7). HSPU felt good today. The box jumps were fine, and the pistols continue to be tough.

Then

AD - 35s @97% - 2:25 Rest off or on bike. 4 sets

These were bad! I held in the 500-600 wattage range. I was solid through the 30s mark on the first two sets, and began to fall off around the 25s mark in rounds three and four.  I was spent after these!

Wednesday February 12th, 2014

WEDNESDAY

A. High Bar Back Squats - 3-2-1-3-2-1  2:30 rest between

235-255-275-265-285-295

These felt pretty good. I think I could push these higher. I think I should have pushed these at 255-275-295 then 275-295-305 or 310.

B. EMOM 14 minutes

odds: 3 deadlifts #325, 3 strict deficit HSPU,

evens: 3 box jump to 30", 6 alternating pistols

The deads felt very solid, looking at the video I may have pulled with a little too much back, but I had no issues. These felt much better than last week. The HSPU felt better today, I was able to hit 3 unbroken for most of the sets, and had a couple near the end that I broke into 2-1. I really focused on trying to keep my elbows in and not scrubbing effort off the edges. These felt better.

The box jumps were fine, no issues, I bounded some sets and stepped down on others, just trying to get a feel for the rhythm. I continue to struggle with the pistols. I'm not sure I'm getting quite enough depth. I need to video some of these. Also, I am tending to track the free leg across the loaded leg and am becoming unstable. Also, I am really getting onto my forefoot and causing some pressure on my knee. I need to spend some time with more progression on these.

Then

AD - 30 seconds @97% - 2:30 Rest off the bike. 4 sets

These sets were tough and I was gasping by the end. I tried to stay just under the redline on these and was able to sustain a solid effort into the 25+ second mark. I held the wattage between 550-610 and had between 17 - 19 calories on each effort.

Overall a pretty solid day. 

February 5th, 2014

WEDNESDAY
This ended up being a tough day for me. Movements were a bit heavier (for me) and difficult (deficit HSPU), but I need these days to get me out of my comfort zone.

A. High Bar Back Squat - 2-2-2-2-2  2:00 rest between

275-285-295-305-305

My legs felt a bit tired today. I didn't really feel like I had a drive out of the whole, and I felt like I had a bit of tilt going on at the bottom.

B. EMOM 20 minutes

2 deadlifts #325
2 strict deficit HSPU
2 box jump to 30"

Each round took left me with 20-25 seconds left, mainly due to the spacing of the pieces of this scheme.

The deadlifts went ok, stayed touch and go for each of the 20  minutes. The deficit HSPU were another story altogether. I did these on a Hi-Temp #45 plates to the ground. I was unable to do these unbroken. I hit single with fails. I may have been too close to the wall as I felt sketchy at the top and wanted to drop away early from the wall. These did not feel good at all. The box jumps were ok, I did skip 2 rounds on these to ensure time stayed around the same. I definitely have lots of work to do over head. 

Then

AirDyne - 25 second all out effort - 2:35 Rest off bike. 4 sets

The first two sets went as ok, since it was AirDyne work that means they were awful! On rounds 3 and 4 I really hit a wall for the last 5 seconds of the effort. 

January 30th, 2014

THURSDAY

A.  Hang Snatch clusters 1.1.1 from thigh.

I was able to work up to #125 for the 3 reps. Didn't feel especially light or fast or flexible today. 

Lactic Endurance

3 Rounds, individually timed. Short rest between

15 KBS 2pd 

5 burpee AFAP

20 seconds AD  all out

Round 1 - 1:05 - felt good, except for AD, that never does.
Round 2 - 1:00 - solid, I kept going American instead of Russian on the KBS
Round 3 - 1:05 - felt good

rest 5:00

3 Rounds, individually timed. Short rest between

5 Power Snatch #105, #115, #125

5 Box jumps

25 sec row, all out.

I held 50 seconds across all rounds. The power snatches felt light. I felt like I moved them pretty well. The row went well, I had it set to calories and was at the 1600-1900/hour range for all 3 sets.

rest 5:00

3 sets

30s row all out.

rest 3 minutes between

I rowed 171 meters, 174 meters, and 172 meters. These felt solid, form felt solid except for the last 10 sec of set 3.

I probably need to be more focused on my warm-up for my snatches. 

January 29th, 2014

WEDNESDAY

High Bar Back Squats- 3-3-3-3-3  2:00 rest between

Went 275-285-290-295-300 and failed after 1 rep at #305. Felt pretty solid on these. A year ago I was at #300 for a 1 rep max on back squat, so hitting 3 at that weight is a definite positive.

EMOM 18 minutes

  odds: 3 touch and go heavy deadlifts 

  evens:  4 strict deficit handstand pushups

The deadlifts felt solid at #315, not issues with back at all. All rounds of these went well. The deficit HSPU were a different story. I was unable to hit all four unbroken. For the first 4 rounds I broke them into 3-1, then into 2-2 for round 5, 6 & 7. Rounds 8 and 9 went 2-1-1. This was a very tough portion for me. I have not done many deficit HSPU, and even fewer strict. This is an area I in need of improvement.

Then

5 sets on AirDyne - 20 seconds all out effort - 2:40 minute easy spin on bike

This was solid, if difficult. I hit for 13-14 calories on the 20s efforts and finished with a total of 190 calories for the 5 rounds. I felt like I had a better feel for the efforts. I would still drop off around the 15 second mark. For the first 4 rounds I held the wattage in the 600s and round 5 saw a drop-off to the low 400s and high 300s.