130722

AM

A. Squat Snatch – build to a max - 195# - felt a bit sluggish from travel

2min rest

B. Squat Snatch 20 reps for time at 77% of A - 5:50 at 150#, 10 reps at 2:10 with doubles

60 minute barefoot hike in temescal state park

Did this on Tuesday am

A. Squat Clean - build to a max - 245# (power clean and front sq) power clean of 255# but missed the squat

+

150 wall balls for time 7:20 - focused on deep squatting for this.  Muscular stamina of shoulder/trap and deep squat for quads was limiter. About 50s off pr, but definitely deeper squat : partition of 40.20.10.15.15.15. Chipped away to finish

130720

5 rounds for time:

1k row

15 thrusters 75#

15 burpees

15 pullups

38:20 - splits were 

6:19 ub

6:50 ub - slower row after the pull ups

7:47 ub - MUCH slower row after the ub

9:20 broken - pathetic row after the ub, couldn't get below 2:20/500, decided to break the other pieces and see how it went

8:04 ub - row faster, and back to ub to finish

This felt tough as shit to find the right pace.  UB pieces didn't feel hard, but I could feel a dramatic difference in the power on the rower.

130719

A. Front Squat - build to a max - 255# (265# was shallow)

B. Wtd Pullup - build to a max - 287# chest to bar - pr - (188 body weight and 99# added)

+

"300FY"

10min AD for max cals - 239 (pr by 21 calories, felt good and have more in the tank)

130719

A. CGBP - build to a max - 255# (pr)

10min rest

B. CGBP @30X0 amrap @85% of A 215#x3

C. Power Clean - build to a max 255# (ties training PR - 20# under competition pr)

2min rest

D. Power Clean 8min amrap @90% of C 230# x 10 (6 misses) - tougher than anticipated.

130717

A. Back Squat - build to a max - 305# - with video review I needed to get deeper than I was feeling was deep enough, this is what I did getting deep.  I can get deeper than this and am considerably weaker... Perhaps a good area of opportunity?

10min rest

B. Back Squat @30X0 amrap @85% of A - 260#x3

C. DB RFESS @3010 8RM - 80# DBS x 8/leg - highest DBS in gym, probably wouldn't get 8 at 85# though

D1. DB External Rotation @3010 8RM, rest as needed 25#x8+ L 6R

D2. DB Powell Raise @3010 8RM, rest as needed 25#x8+ L 7R

+2k row for time - 7:20.3 - 400m Splits were 1:47 Ave, 1:50, 1:52, 1:53, 1:47

- 

I'm back

Things have gone well.  I'm back posting so my coach can view results/videos of my program.

Starting with some testing

A. Strict press max -140#, have done 150/155 but haven't put much emphasis here in the last few weeks as it wasn't imperative for my competitions.

B. max L sit - about 33 seconds

C. 30 muscle ups for time - about 7:11 (pr)

D. 50 HSPU for time 5:27 - 25 reps at 90s

E. 10m amrap of 25 UB double unders - 13 sets with 6 missed sets - rib cage got pretty tight about 5 minutes after this.

Where have I been?

I haven't updated this blog in a long time, but training has gone incredibly well.  Here are a few highlights:

I finished a cycle of my own programming 3 weeks ago.  This was around the same time Outlaw was starting their own cycle heading into the competitive season.  I decided to follow that blog to have some daily competition, improve my olympic lifting technique, and get plenty of heavy squatting.

My strength numbers are steadily improving, but I'm noticing I score higher on the conditioning workouts compared to the majority Outlaw athletes.  Pleased with that, and owe it to James Fitzgerald and OPT for teaching me pacing/effort/intensity focusing on what I CAN do, not what Should or Could do.  Here are some recent PR highlights in strength.

Back Squat - Hit 315# for a single
Front Squat - Hit 275#x3 after completing 150 burpees in a 1-hour competition
Muscle Ups - 9 in a row in a WOD, could have kept going but the workout only called for 9
Squat Clean - 255# x 1 (Have done a Power clean of 275#, but have never squatted with anything heavier than 235#)

I'm not updating the blog mostly due to time constraints.  Each day of Outlaw typically consists of 3 parts, plus I have my coaching/programming responsibilities for the gym.  CFA/SAC is very busy fortunately, so I've decided to prioritize training, coaching, programming, and discussions with clients/coaches ahead of training video's and blogs.  We recently found out we'll be kicked out of our current space because the Kmart we sub-let from is closing.  This means some extra time devoted to finding new space, negotiations with Sears Corporate on termination clauses, and negotiations with new land-lords.  Perhaps someday I'll get back to the blog.

Recent Competitions -
Mayhem in the Mountains - Sep 1st in Murphy, NC - Finished 5th/~50 in Open Male Rx'd Division.  Right behind a few Regional and Games level competitors.
Halloween Online Throw-down - Oct 30th - Finished 17th/122 in Open Male Under 40 Division.

Upcoming competitions -
Reindeer Games - Dec 15th in Augusta, GA
Carolina Fitness Challenge - Jan 12th in Durham, NC

I'll be competing individually in both competitions.  Looking forward to it.