Friday, July 31, 2015

July 31, 2015



Felt good today. Man, it's HOT here. My only real issue, still, is breathing. I'm wheezing, but much better. However, this did impact my ability to keep to proper rest times today. Part B felt more like a strength program today - weights were heavy, rests too long - but form was great. I feel like I needed this. Will hopefully start working up in weight, and comfort level, in next couple of weeks.

 WARMUP:
10 Min Airdyne
3 Min. T-Spine stretch on Foam Roller
3 SETS:
8 x Transverse Bridging on Wall
30 SEC HS HOLD with fingers elevated on books (wrist stretch)
8 x PVC Pass Thrus, BN Presses, OHS, Cuban Press
A. Squat Snatch from high blocks; 9 singles; rest as needed (heavier than last week) 

B1. Thrusters @ 85#; 10 reps x 4 sets; rest 10 sec
B2. Squat Snatch @ 85-105#; 4 reps x 4 sets; rest 10 sec
B3. Front Squat @ 115-145#; 10 reps x 4 sets; rest 4min
+

  • Did all sets (Thrusters #85 / Snatch #85 / Front Squat #115)
  • Thrusters - all sets unbroken (felt good, fast)
  • Rest before Snatch was more like 30 seconds, HR so high, breathing so fast
  • Snatches - all singles - felt REALLY SOLID! Good loading of Hamstrings, fast
  • Front Squats - all sets in 5, 5 - just couldn't get air in, also felt heavy:(


 DID NOT DO THIS - I know what 15 burpees afap feels like and I can't put my breathing / HR to this test yet. Maybe next week. 

 INSTEAD - I did 20 MIN on the Air Assault (slow-moderate pace) with popsicle:)

15 Burpees AFAP
rest 2min
x 3 sets
+
Row Easy for 15min
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Thursday, July 30, 2015

July 30, 2015

Was feeling good, wanted to work out any potential soreness in shoulders. Did a "movement challenge" / mobility program I'm trying out for classes and a light aerobic "metcon". Feeling good.

Warmup: Ido Portal Scap Routine - 8 Reps each movement x 4 Sets + Banded Squats +

3 SETS:
A1: Transverse Bridging (3 Levels) x 10 Reps (or 5 Each Side); 30 Sec Rest
http://www.agatsu.com/agatsu-movement-challenge-week-23/
A2: Monk Sit Ups x 10 Reps (Perfect, strict, and slow); 30 Sec Rest
http://www.agatsu.com/agatsu-movement-challenge/

MY 2nd SET - VIDEO: https://youtu.be/Z43of2Zd-7s

3 SETS:
B1: Inchworm Push Ups (Scaled options) x 8 Reps; 30 Sec Rest
http://www.agatsu.com/agatsu-movement-challenge-week-24/
B2: Prisoner Squats x 8 Reps; 30 Sec Rest
http://www.agatsu.com/agatsu-movement-challenge-week-25/

MY 2nd SET - VIDEO: https://youtu.be/e5-sdXWhnA8

Aerobic work - wanted to get some KBS in as competition coming up will have them.

5 SETS - 2 MIN REST BETWEEN:

400 M RUN 
15 UB KBS (16kg)
30 DUBS 


  • All runs were 2:30 PACE / HR hit 160 every time (still labored breathing but steady and smooth, focused on mid foot strike, heel pull, stride)
  • All KBS OH and UB / HR down to 148-150bpm
  • Dubs UB for 4/5 Sets HR down to 137 ish
  • All sets within 5-10 seconds SUB 4:00
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Wednesday, July 29, 2015

July 29, 2015

I got to face off with this program, which was the last one I did before I got sick. I felt great about my work today. I'm still slow on my MU turnovers / kip. Need to get more aggressive!

WARMUP: Ido Portal Scap Routine (10 Reps each mvt/ 4 sets) + 10 M each: Duck Walk, Lizard, Inch worm, Bear Crawl, Horse Walk, Swinging HSPU

Light Snatch Pull Unders x 3 Reps (#35, 55, 75, 75)

A. Seated Z-Press; 3-4 reps x 6 sets; rest 2min 

  • I thought I could do these heavier, but they felt heavy. So.
  • Set 1: 4 x #75
  • Set 2: 3 x #85
  • Set 3: 4 x #85
  • Set 4: 4 x #85
  • Set 5: 3 x #90
  • Set 6: 3 x #90
B. Muscle-Up; 4 UB reps x 4 sets; rest as needed

C. Strict TTB - accumulate 15 reps NOT for time (control up and down so there is NO swing...think elite gymnastics)

  • DONE. So I played around here. I did some with knees up then toes to bar. But that doesn't engage my lower abs which are really needed. So then I did toes pointed, straight legs as far up as possible, then pushed for extra inch up to engage lower abs, then lower under controls. Then I had Tom assist me - straight legs, toes pointed - he guided my legs up to bar (almost) and under control all way down so I could feel entire range of motion. This was the most difficult of all options attempted. Will try to get assist next time too.
D. Strict Bar-Hanging Alt. Single-leg Pikes - accumulate 15 reps ea leg NOT for time 

  • DONE. My kicks don't go very high.
+
4 Rounds NOT for time
25sec Ring Dip Stretch (hold bottom of ring dip for 20sec, go as low as possible in ROM)
6x Assisted Jumping Muscle-up Negatives
4x False Grip Strict Pull-ups @22x2 tempo
1x Muscle-up 

  • DONE. All sets, all reps
  • Bottom of dips held in 5 secs at a time
  • Assisted negative MU done with boxes - still having a hard time with transition
  • False Grip Neg Pull Ups - OMG. I tried to keep a TRUE FALSE GRIP and not only did I shave my wrists off, I couldn't do more than 2 UB. This was REALLY hard doing it properly - I think before I let my grip slip out so I was in palm, not on wrist. Huge difference.
  • Hit all 4 MU at end of each set.
  • VIDEO FROM SET 4: https://youtu.be/y5gESa9nFkE
  • Just to show average pace. I was dead tired by this one
Cool Down: Did 4 x 400 M RUN (@ 2:00 Pace) - kept breathing under control and really focused on mid foot strike, heel pull, and stride. Felt good.
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Tuesday, July 28, 2015

July 28, 2015

Working my way back. Had lungs checked, still wheezing - but feeling MUCH better. I trained without letting my HR get too high - or my breathing get too heavy. My only concern is re-inflammation of lungs, so need to keep it light. I felt really positive and solid in my lifts today though!

A. Clean Pull Under; 3 reps x 3 sets; rest as needed (use as warm-up tool) 

B. Squat Clean from High Blocks; 9 singles @ moderate effort; rest 90 sec bw reps


+

 40 MIN OF CONSTANT MOVEMENT AT SLOW-MODERATE PACE:

 7 MIN AIRDYNE (Ave. 100-120 Watts) + 3 MIN RUN (Ave. 550 M) x 4 SETS

 NOT DONE - WILL HAVE TO DO NEXT WEEK
5 sets:
Row 500m/Run 400m
15 Power Snatch @ 55#
30 double unders
rest 90 sec bw sets
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Monday, July 27, 2015

July 27, 2015

Well. I thought I would dip my toe back in the training waters after 13 days of bronchitis hell. I was gentle and I feel ok. I still have wheezing in my chest, so I may be in for another round of antibiotics. Will see how I feel tomorrow.
A. Shoulder Press @ 31x1; 5, 5, 3, 3, 3; rest 2min

  • Set 1: #75
  • Set 2: #80
  • Set 3: #85
  • Set 4: #90
  • Set 5: #90
B1. Strict HSPUs; 6 for time x 5 sets; rest 45 sec

  • Did all sets 2-2-2 to one abmat - felt solid
B2. Push Press; 10,10,10,10,10; rest 3min (see if you can use same weight as last week) 

  • Set 1: 10 UB @ 75
  • Set 2: 10 UB @ 85
  • Set 3: 9UB + 1 @ 90
  • Set 4: 8UB + 2 @ 90
  • Set 5: 6UB +4UB@90
C. CTB Progression x5 rounds
  • Did 3 Sets, felt tweak in shoulder
  • Still feeling disconnected and silly and heavy (even after losing 10+ pounds this week)
  • Will upload video examples later
10-12x Bar-hanging Arch-Hollows
4-6x “hip-to-bar” kips
4-6x Perfect CTB reps (focus on delaying pull to bar)
*rest b/t each movement and focus on transferring skill from one to the next
Follow this video, ignore squat at beginning: https://vimeo.com/129882199
+
EN1 work for 45min (120-140 BPM HR) 
  • Kept this VERY light and gentle
  • Did 6 MIN Airdyne + 4 Min (400 M) Walk x 4 Sets + 10 Extra minutes walk
  • tried to take deep breaths and open lungs on walk
  • moderate pace on bike, got sweaty
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Monday, July 20, 2015

July 20, 2015

I guess I jumped the gun on feeling better. I attempted to work through this program today, but had a really hard time getting air in my lungs (still fluid). Here's what I did:

Warmup - Scap Mobility Series (Ido Portal) + Empty Bar Snatch Pull Unders (6 Sets 2 Reps) + Drop Snatch (2 reps each of 35, 45, 55, 65, 75, 85)

A. Squat Snatch from high blocks; 7 singles; rest as needed
B1. Thrusters @ 85#; 10 reps x 3 sets; rest 10 sec
B2. Squat Snatch @ 85-105#; 4 reps x 3 sets; rest 10 sec
B3. Front Squat @ 115-145#; 10 reps x 3 sets; rest 4min 
  • I made it through 2 full sets of this and died. Used B1 (#85) / B2 (#85) / B3 (#115). Couldn't breathe. Had to terminate.
+
15 Burpees AFAP
rest 2:30
x 3 sets
+
Row Easy for 15min 

NOPE.

INSTEAD I DID 20 MIN ON AIRDYNE TO SWEAT.
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Sunday, July 19, 2015

July 19th, 2015

Back to life. Down with the flu from Tuesday until today! Finally felt good enough to get out of bed, clean the house, and get a little sweat on. I met Robin at Mindset - didn't do much, but felt much better after.

Handstand Holds with elevated fingers on books - 30Seconds - Facing Wall & Away From Wall x 4 Sets total.

Locomotion work - about 15 minutes:
Duck Walks, Horse Walks, Ostrich, Lizard, and HS Swings.

Snatch Drills: Very Light Weight - Empty Bar - up to #80 on the Drop Snatches.

Snatch Pull Unders - 1 Perfect Rep E30SEC for 10 Sets

Drop Snatch - 2, 2, 2, 2, 2, 2, 2

Here's a video of one set: https://youtu.be/76yoIWIHwjs

  • second rep felt better, strove for that on following 3-4 sets
That's it for today. Went home, took the doors and roof off the jeep and took the pups to the beach! Was great to get back out in the fresh air. I hope this cold is over and done with:) 
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Tuesday, July 14, 2015

July 14, 2015

No sleep. Thought I had allergies all night - but I think was start of flu. Woke up with feverish / chills and phlegmy chest cough. Ugh. Was on such a roll, very bummed.

Went in to coach 12:30pm. Did first part of program, then called it a day. Picked up some cold remedies and probiotics. Going to bed.

Did DAY 1 of the 31 Day Handstand Challenge by Gymnastic Bodies (Christopher Sommer). Recruited all Coaches at HV to join. Today was only a 30 sec HS hold with fingers elevated on books to get better wrist stretch.

A. Shoulder Scap Routine: https://www.youtube.com/watch?v=vsiNm3WekCo

  • Did 3 Sets, 8 Reps each with red band
B. Ido Portal Locomotion Work for 20min (your choice) 

  • Did 2 SETS of the following - took 22 Minutes:
    • 20 M Swinging HS Walk / Kick Ups
    • 20 M Duck Walk
    • 5 x Bridge Press Ups (Cannot walk)
    • 20 M Horse Walk
    • 20 M Lizard Walk
    • 20 M Ostrich Walk
DID NOT COMPLETE THIS TODAY:
+
Airdyne 5min @ 80%
Airdyne 3min @ easy pace
x3
Airdyne 10min @ 140-160BPM HR 
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Monday, July 13, 2015

July 13, 2015

Holy Shoulders!!! Started out with a little strain in the anterior portion of delt - maybe bicep tendon. Did a TON of mobility and warmup. Felt ok during work. Fun day today!

Warmup:

1. Banded OH Passes / Pull Downs / Scap Push Ups / Squat Warmup to song - basic D-Rom
2. Whole IDO PORTAL Shoulder Mobility - ROM Warmup with Cross bands (10 Reps each)
3. LX ball to sub scap and lats

A. Seated Z-Press; 4-5 reps x 5 sets; rest 2min 

  • Sets 1-4 - All 5 Reps @ #75 and Set 5 - 4 Reps @ #80
B. Muscle-Up; 3 UB reps x 6; rest as needed

C. Strict TTB - accumulate 10 reps NOT for time (control up and down so there is NO swing...think elite gymnastics)

D. Strict Bar-Hanging Alt. Single-leg Pikes - accumulate 10 reps ea leg NOT for time 

+
4 Rounds NOT for time
20sec Ring Dip Stretch (hold bottom of ring dip for 20sec, go as low as possible in ROM)
5x Assisted Jumping Muscle-up Negatives (jump up into top of MU, slowly lower yourself into the bottom of the dip, and control all the way through the transition to full-hang, use a box to assist)
3x False Grip Strict Pull-ups @22x2 tempo
1x Muscle-up 


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July 12, 2015

Sunday, rest day. Was up early, so decided to go "suss out" the Los Angeles River Bike Path to see if it would be suitable for rollerblading. I biked for an hour from Riverside / Zoo to past Fletcher - which is maybe 11 or 12 miles. Was a nice cruise.
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Saturday, July 11, 2015

July 11, 2015

Had a good sleep last night, up early to walk the pups and do some reading. Went in to HV to train with Bryan at 12. Felt good:)
Nutrition Thoughts: Considering doing another W30. However, I think the added support of the supplements I've been taking will be hard to give up (aminos, and I started creatine again) - I also bought some sfh fish oil and put 2 tsp in a post-workout progenix recovery shake (with water, ice, a couple ounces of coffee, and a small banana) and it was amazing. This may be the only way I can ingest fish oil. I'm not sure what to do. My weight has been steady around 145-147lbs  (always a little heavier when creatine kicks in).

Warmup: IDO Squat Routine + Banded Scap Work + 3 Sets: 20 UB WBS (#12) / 10 Banded OHS

A. Clean Pull Under; 3 reps x 3 sets; rest as needed (light weight, work on being fast under the bar with solid positioning in the bottom)
https://vimeo.com/19571284

B. Squat Clean from High Blocks; 7 singles @ moderate effort (no more than 7!); rest 90 sec bw reps
+
4 sets:
Row 500m/Run 400m
15 Deadlifts @ 145#
30 double unders
rest 2 min bw sets

(***Row first 2 sets, run last 2 sets)
*goal is same time for all 4 sets so pace as necessary to do so

  • SET 1: (0-3:40) = 3:40
  • SET 2: (5:40-9:47) = 4:07
  • SET 3: (11:47-15:50) = 4:03
  • SET 4: (17:50-21:42) = 3:52
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Friday, July 10, 2015

July 10, 2015

Happy Friday! Had a BEAUTIFUL morning - got up early and did a LIGHT HIKE with the pups. We hiked the power lines at Lake Hollywood - so not a lot of elevation (was worried about Grace). We hiked for 1 hour and covered just over 3 Miles. HR stayed below 130bpm as dogs kept stopping to rest:)

At High Voltage today with Bryan:

Warmup: IDO Scap Routine +
10 UB Dubs + 10 Tuck Ups
15 UB Dubs + 15 Tuck Ups
20 UB Dubs + 20 Tuck Ups
30 UB Dubs.

A. Shoulder Press @ 31x1; 5x5; rest 2min

  • Set 1: #75
  • Set 2: #80
  • Set 3: #80
  • Set 4: #80 (Broke 4+1)
  • Set 5: #80
B1. Strict HSPUs; 6 for time x 4 sets; rest 45 sec

B2. Push Press; 8, 8, 8, 8; rest 3min 

C. CTB Progression x4 rounds
10-12x Bar-hanging Arch-Hollows
4-6x “hip-to-bar” kips
4-6x Perfect CTB reps (focus on delaying pull to bar)
*rest b/t each movement and focus on transferring skill from one to the next
Follow this video, ignore squat at beginning: https://vimeo.com/129882199
+
EN1 work for 45min (120-140 BPM HR)
You choose what you'd like to do here: hike, swim, walk/jog, mixture of all of them etc. 

Feeling pretty good. We decided to do the "cardio fusion" class + some air assault for 45 minutes. Kept HR below 140BPM but it was around 130-140BPM during the "wod" and lower on bike at end.

Program (27 Min) + Air Assault for 16 Minutes:

A: BOX STEP UPS - AMRAP in 6 MINUTES*
* @ :30 MARK - Stop atop box and do 5 Air Squats (fast)
* @ :60 MARK - Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

B: JUMP ROPE - AMRAP in 6 MINUTES*
*@ :30 MARK - Stop and do 5 PUSH UPS (UB)
*@ :60 MARK - Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

C: KB SWING (12kg) - AMRAP in 6 MINUTES*
*@:30 MARK - Stop and do 5 Sit Ups
*@:60 MARK - Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

D: 10 M SHUTTLE RUNS (4 x 10 M Each Set) - AMRAP in 6 MINUTES*
*@:30 MARK - Stop and do 5 Alt. Jump Lunges
*@:60 MARK - Stop and do 2 Burpees

REST 1 MINUTE + 16 MIN AIR ASSAULT.


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Thursday, July 9, 2015

July 9, 2015

Rest day - but coached lots of classes. So I went in and did a little EN-1 (aerobic work):

Run - 14 Minutes (1.7 Miles) + 35 Min on Air Dyne:) & Some mobility.
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Wednesday, July 8, 2015

July 8, 2015

Back in the box after a nice long weekend in NY:) Coached at 12:30, trained at 1:30PM with Bryan and Andrew. First time doing anything Snatch-like in quite a while!

Warmup: IDO PORTAL Squat routine + 4 Part Banded Squats + 3 Sets 20 UB WBS #12, Seal Stretch, Lat Pull Downs, OH Pass Thrus

A. Snatch Pull Under; 3 reps x 5 sets; rest as needed
https://vimeo.com/13865365
B. Drop Snatch; 2-3 reps on the minute for 7min

C. Thrusters @ 85#; 5 on the min for 5min

D. Front Squat @ 135#; 5 on the min for 5min 
  • Done - forgot to tape
+
Row easy for 15min 
  • done - Rowing Coach Jeff W. watched me and coached me through it - watching my technique
  • Notes: 
  • my range was not extended enough, short punchy strokes
  • my leg/ back connection was off, preventing max power / most efficient pulls
  • he had me take my feet out of straps and work on the pendulum swing motion between pushing and pulling - it felt SO MUCH BETTER (my 500/ pace dropped from 2:26 to 2:14 without feeling difference
  • he had me work on kicking the butt back before fulling extending my back
  • he had me keep my chin up
  • he had me open my knees more (legs too long to keep inside arms)
  • he had me feel the pendulum with feet outside straps, then back in
  • total row was approx. 2800 M
Suggestions made: Due to the drastic positional changes I will have to make to become more efficient in my rows, my back will continue to "light up" until I'm conditioned properly. He suggested (I pass on to you) that we don't program any "long rows" - but rather shorter intervals with "get up and walk around" breaks so that my body can absorb the muscular changes I will need to make over time with the changes in my body position / pull / strokes / etc. We can still do longer aerobic work - just more rests written in. He said if I stay on too long, and my back is that sore, I won't adapt properly I will just "cope" and then continue with bad habits / poor form. I have to say I felt an immense difference just in this small period of time having someone properly analyze my issues on the rower. Very happy with this row:)

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Monday, July 6, 2015

July 6, 2015

Last beautiful day on Atlantic Beach:) Got this little one in before heading off to enjoy the day.

A1. Push-ups; 12 UB reps x 3 sets; rest 1min
A2. Tuck-ups; 12 reps x 3 sets; rest 1min
A3. 40 UB Double Unders x 3 sets; rest 1min
  • It took me approx. 150 broken dubs to finally get my first set of 40 UB.
  • All sets (finally) unbroken. Push Ups and Tuck Ups easy and snappy.
B. Air Squats; 150 for time; rest as needed before 'c'

  • Got a little lactic. Finished in 4:16

C. Burpees; 15 AFAP x 4 sets; rest 3min 
  • Set 1: :35
  • Set 2: :35
  • Set 3: :34
  • Set 4: :27

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Saturday, July 4, 2015

July 4, 2015

I DID IT!!! Happy 4th of July!

Walked 5 min to board walk... RAN 3 MILES (it's 3/4 mile length so x 4) = 28 MIN (with maybe 1 min total of walking at 1/2 way mark 1.5 miles) - did in 28 MINUTES. Breathing felt fine, easy. My body had a tough time. My right hip and knee were in pain on way there / my left hip and knee on way back (must be slight incline on boardwalk). Otherwise, happy I did it!!!!

Walked home. Shower and party time;)
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Friday, July 3, 2015

July 3, 2015

In the AB with family. Beautiful sunny day on the beach. Nice easy program:)

A1. Scap Push-ups; 10 reps with 1 sec pause in top/bottom x 4 sets; rest 1min
A2. Hollow rocks; 30 sec continuous x 4 sets; rest 1min
  • done - did 15 perfect HR's instead of 30sec wasn't watching clock
+
5 sets:
30 UB Air Squats AFAP
rest 30 sec
30 UB Double Unders
rest 30 sec
10 Perfect Push-ups
rest 30 sec 

  • didn't time sets, but did all Air Squats UB and fast
  • did DUBS UB - had to restart a few times on sets 3,4,5 (got to 24, 26, 28, 18, etc.ugh!!! but happy to do them)
  • Push Ups perfect, UB in sets and in tempo!
Did HS Holds in warmup
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Wednesday, July 1, 2015

July 1, 2015

Happy Canada Day:)

Day 4 training for me this week. My body was exceptionally sore (still the hammies from Sunday) - so I had House work on my hamstrings and calves (smashed with heel) for about 10 minutes. Also rolled out on a softball. Not much else for a warmup today.

A. Tuck-Ups; 12 reps x 4 sets; rest 90 sec
  • Done - all sets UB
B. L-Hang From Bar; accumulate 30 sec x 4; rest 2min

  • Did :15 / rest :15 / :15 for each set - but today my hamstrings were still too tight to hold L-Sit - did these as knee ups:(
+
Annie - VIDEO: https://youtu.be/01DnwhMN6NA

 7:25 - reviewing the video I think I added a few extra Dubs - which could have saved me a few seconds. Wish I had done my DUBS unbroken, I don't see why I couldn't have - I think I was anxious. I def rushed at end and my form was nasty on last 10. My abs held up (first time in YEARS I have been able to get through "Annie" without stopping due to intercostal muscle spasm - so I considered this a big win - I don't think I've ever done sub 9 min anyway). DID NOT FEEL GASSED AT ALL. 
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