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.

October 29th, 2014

WEDNESDAY
A. 1 clean + 1 push jerk. Build to a tough but crisp single. 
Worked up to #215 on these, missed at #225. I don't really have a feel for the push jerk, I'm more comfortable using the split technique. 

B. Deficit Deadlift (2-3"): 3 x 4-5, 31X1 rest as needed;

Went #275 on the first two sets, then went to #315. The #315 felt really solid, I should have used this on all three sets. 

then:

4 sets at max effort
7 Thrusters, #135
14 CTB pullups
25m HEAVY yoke carry (#375 then #300)

Round 1 - 1:45
Round 2 - 1:37
Round 3 - 1:30
Round 4 - 1:17

I did these as starting a round every 5 minutes so that I could finish before work.

This combo really smoked me today. I can't seem to get the technique dialed in on the pull-ups and I feel I'm gripping the bar too much in the thrusters without being able to rest it in the front rack when would change the load a bit. The yoke at #375 felt very heavy today and I was stutter stepping so I dropped it to #300. 

This felt like a rough one overall for me today. Hopefully tomorrow will be better. 

Monday June 9th, 2014

A. High Bar Back Squat - 3 sets of 10 at 73%
#245 - first round was a bit tough, might have been the 46 miles and 3000 feet of climbing on the CX bike yesterday. Round 2 went better, and I started to run out of steam a bit on round 3. My knee was a bit swollen, but I think it may be from a slight tweak in the hamstring. I didn't have any knee pain while performing any of the movements.

B. Hang snatch (below knee). 2 sets of 3 @70%, 1 set of 3 at 75%, 2 sets of 2 @80%.
#115, #125, #135 - these felt pretty solid, still pulling way high and not getting under quick enough, but I think I'm getting better. It feels smoother and "hit-able"

C. heaving snatch balance + OHS. 1+2 reps x 2 sets at 70%, 1+1 reps x 2 sets at 75% (of OHS)
#140, #150 - the first 3 set felt good, got a bit stuck on the second set of #150, couldn't quite drop under, but I kept going until I finished them

D. Deadlifts - 3-2-1-1-1 rest 3:00
I worked up to #355 for a heavy-ish single, wasn't going to push past my form on 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 22nd, 2014

WEDNESDAY

A. High Bar Back Squats - 4-4-4-4-4  2:00 rest between

#275 - #275 - #285 - #285

Felt pretty solid on these today. I think I can go a bit heavier. I'd like to get where #300 would be doable for 4.

B. EMOM 18 minutes

  odds: 4 touch and go heavy deadlifts #305

  evens:  4 strict handstand pushups

I went for 305 on the deads today, kept the bar close, stayed tight, and had zero back issues with this weight.

I stayed unbroken on the HSPU until the last round, and I hti for three and had to come out and go back for the final rep. The first few rounds felt solid, and I could feel the extra rep taking it toll as the rounds progressed. Also, my back may have started to fatigue a bit from the deads and I started to get real "archy" in the later (6-7-8) rounds.

Then

AD - 20 second all out effort - 2:40 easy spin on bike. 4 sets

WOW. I am quickly gaining a new respect for the AirDyne. I hit between 15-16 calories during the max effort and "glimpsed" (as I was struggling to breathe!) the wattage climb into the 600s. I hit for around 140+ calorie total for the whole 4 rounds. I felt strong through the first 12-14 seconds of the push then struggled to hold. I finished with 140+ calories total over the whole 4 sets.

Wednesday January 15th, 2014

A. High Bar BAck Squats - 5-5-5-5-5
 I was able to go 225-245-255-260-265 on these. Reps felt pretty good. Last set was tough, 270 for 5 may be doable. I did have some popping in my knees, just noisy not painful. I need to get better at getting out of the pocket.

B. EMOM 16 minutes

  odds: 5 touch and go #275 deadlifts

  evens:  3 strict handstand push-ups

I held the #275 for the whole sequence, felt pretty solid. I had absolutely zero back issues on these. Looking at the video, I need to cycle them faster.  

The 3 strict HSPU felt solid and easy, not sure how fast I was moving on them, but these felt good. The volume was easy to handle. I did loose focus on round 6 and did not keep my core engaged and felt off after the 2nd, but went right back to hit number 3. All other rounds were completed unbroken.

C. AirDyne - 3 sets -  15s all out effort - 2:45 easy spin on bike. 

Wow. The 15 seconds was tough! I felt good through the first 10-11 seconds and then felt like I was fighting against the current. I was able to hit for 12 - 14 calories each of the 15 max effort segment, and held the pace to around 125 watts on the 2:45 easy spin. I definitely felt the AirDyne when I stepped away from the beast.

I feel pretty good after the work the past three days. No major issues.