Tuesday June 26, 2012

Noticed in my box jump workout last week that I had lost a little spring... gonna implement some jump training to get it back. Moving to west asheville and gonna have the opportunity to play some ball again, would like to feel quick for it.

A. Test Vert Jump standing to wall 24”/side
B. Back Sq (30X2)  8, 8, 6; 205, 215 (+5), 240# (+5)

B2. Depth Drop 40” x 4; Rest 3 min Done

C. Sh Press 1 every 60 seconds (115#, x 5# as long as able) Up to 155# PR, nearly blacked out again... gotta fix “twitch” at beginning of press... quite a blooper reel at the end!

D. FLR on Rings Accumulate 5 min Not done due to time

Sunday June 24, 2012

This was my aerobic/breathing day. I think I'll need to up this as a priority as I struggle to breathe considerably beyond 12-14 minutes... and often can't make it much past 20 min with heavy breathing. All in due time

amrap in 8 min @ 95%:
row 200 m
15 push ups
(rest walk 2 min)
amrap in 8 min @ 95%:
15 double unders
10 lunges
5 chin ups
(rest walk 2 min)
amrap in 8 min @ 95%:
10 sit ups
10 wall balls
5 ring dips
(think high speed cruise effort, no grunts)

Only made it through first two sets.  Breathing fell off dramatically but no muscle fatigue

Saturday June 23, 2012

A. Back Squat 215# x 2 x 10; Rest 45s Done, felt heavy towards the end but kept quick
B. Power Clean x 5 TnG Quick Every 60 seconds for 8 Minutes 205-220#, felt solid

C.5 RFT: 3 Muscle-Ups; 18 Wall Ball (Outlaw top score - 9:03) 6:45, felt very acidic

Rest 3.5 hours 

Jackie 6:48, Row was 3:58, thrusters unbroken, pullups 18, 12... could have gone faster on row and thrusters

Felt good about these efforts. Worked really hard on the MU/WB workout (quite nauseas towards the end) but still had great energy for the last workout. I normally fatigue heavily on multi-event days after a tough effort. This makes me excited for competitions this fall.

Rest Day - Friday

Rested today.  Soreness at a minimum, energy was stable.

Went on a fantastic hike out at Sams Knob.  105 Minutes and were between two T-storms... timed it perfectly somehow.

Best part of rest day hikes are you find opportunities to just do some fun stuff with your fitness...

Some other pictures from the hike

Thu Jun 21, 2012

A. Build to tough Triple of Deadlift TnG in 10 minutes 365
B1. BTN Press 85# x 7-10 10, 10, 8
B2. Pronated Pull Up x AMRAP; 3 min x 3 13, 12, 10
C1. Ring Push Up (2020) x AMRAP 18, 12, 10
C2. Kneel. Torso Row 20X0 x 8-10 x 3; Rest 2 min 65# DB

Wed Jun 20, 2012

Sets felt great including a personal best TnG Snatch 175# x 3

5 sets @ 95%: (60 seconds of work)
Snatch x 3 TnG 145, 155, 165, 175, 175 x 1
Box Jump 30” x 5 30, 30, 32, 34, 36
Run 30m x 4 Done

rest 6 min b/t sets

4 sets @ 95%:
Sq Clean x 5 TnG 165
KBS 71# x 12-15
Burpee x Remainder
Rest 6 min b/t sets

Tue Jun 19, 2012

Video of Back Squats and Sh Press

A. Back Sq (30X2)  5, 3, 1, 5, 3, 1; Rest 3 min 215, 235, 265, 240, 265, 290
B1. Sh Press 1.1.1 (10s) x 4 135, 140, 145, 150 x 2
B2. SubScap Pull up (41X1) x 5; Rest 3 min Done
C. Toes 2 Bar x 8 Quick; 30 seconds x 6 Done

Sun Jun 17, 2012

Complete 4 sets of the following:

85% Aerobic in 2:30 minutes of:

Goblet squat 72# x 3

Pull Up x 5

30” Box Step Upx 12 (6/leg)

Rest 30s

85% Aerobic in 2:30 of:

DB Sh Press 35# x 3

Toes 2 Bar x 5

Double unders x 20

Rest 30s before returning to the first couplet.

Felt Good. Heavy breathing for 24 minutes

Sat Jun 16, 2012

A. Power Clean x 2 TnG Every 45 seconds x 8 Held 220#, missed 225# on second set
B. For time - (OutLaw - Top time: 7:20) ~8:20... Pushing was done by the time I got to the last burpees
25 Burpees
3 rounds of:
-15 Ring Dips
-50 Double-Unders
25 Burpees

Thu Jun 14, 2012

A. C&J x 1 on 45s x 16 205-220/215 felt steady
B. Deadlift (40X1) from 4” x 2 every 90 seconds x 6 265 build to 305... up was slow
C1. CG Bench Press (30X1) x 6, 5, 4 185, 185, 190 only once through
C2. Pronated BB Row 20X0 x 6-8; Rest 2 min 135# x 8

Wed Jun 13, 2012

Lactic Power Sets

3 sets @ 95%:145, 155, 165 Felt great!
Power Snatch x 5 TnG
Run x 200m straight out Good hard runs
Rest 5 min b/t sets

4 sets @ 95%: (45 seconds of work)
Power Clean x 8 TnG 175, 175, 185 (Tough mentally)
Prowler Push x remainder (toy with loading) Did 90# x 30m... this was FAR harder than expected.  Perhaps effort too high?  Rested 6min btwn and had to shut it down there
rest 5 min b/t sets

Sat Jun 12, 2012

1st effort at CP Battery Training.  Enjoyed this.

Thu, Jun 7, 2012

This progression felt great.  1st time over 400#

Wed, June 6, 2012

June 6, 2012

Felt good with this effort.  Could go Sub 4 minutes with a little faster transitions and burpees.