August 31, 2015

Hi. So, are we not friends anymore? This program was just nasty. I barely got over the 4k row from Saturday. Thank you very much. I did it anyway. I only threw up in my mouth once. #progress

A. Kneeling DB Strict Press; 8 reps x 5 sets; rest 1min bw arms

• Set 1: #25's x 8 reps each
• Set 2: #30's x 8 reps each
• Sets 3,4,5: #35's x 8 reps each

B1. Strict HSPU; 2 reps x 5 sets; rest 20 seconds 
B2. Kipping HSPUs; 6 reps for Time x 5 sets; rest 2:

• Set 1 (25's + abmat = flat) = 2 UB Strict + 6 UB Kips (:17)
• Set 2 (same) = 2 UB Strict + 6 UB Kips (:21)
• Set 3 (25's+10's +abmat = slight def.) = 2 UB Strict + 4+2 Kips (:40)
• Set 4 (25's+10's + abmat = slight def.) = 1+1 Strict + 4+1+1 Kips (:55)
• Set 5 (back to 25's + abmat = flat) = 2 UB Strict + 6 UB Kips (:18)

+
1k Row @ 2:20/500m pace
15 UB Thrusters @ 75#
15 Pull-ups 
rest 60 seconds
x2

• Set 1: Total time = 7:16 
• 1K Row @ 2:20 pace = 4:40.4
• Thrusters UB no problem
• Pull Ups 5 x UB BF + rest kips (mostly 2's and 1's)

• Set 2: Total time = 7:14
• 1K Row @ 2:21 pace = 4:42.3
• Thrusters UB no problem
• Pull Ups 10 x UB BF + 5 singles (short maybe on height, but felt smooth)

+
1k Row @ 2:20/500m pace
20 UB Wall Balls to 10'
10 Burpees 
rest 60 seconds 
x2

• Set 3: Total time = 6:20
• 1K Row @ 2:14.6 pace = 4:29.3
• WBS #14 / 10FT 20 UB no problem
• Burpees - struggle

• Set 4: Total time = 6:36
• 1K Row @ 2:18.7 pace = 4:36.4
• WBS #14 / 10FT 20 UB no problem
• Burpees - barf.

August 29, 2015

Had to coach from 8:30AM straight through to 12:30PM today, didn't get to eat proper breakfast before training. Felt good though, but warmup was really nothing. I wanted to just get right down to business so I wouldn't crap out. My first couple of sets on Clean Complex are indicative of needing a little more warmup prep - otherwise, they felt good, light. Repeatability stuff was just awful:)

A. Low Hang Squat Clean + Squat Clean + 3 Front Squats ; 6 complexes @ 150-160#; rest 2min 

• am aware that maybe I'm not getting low hang, more of mid hang
• all sets done at #155
• SET 1: https://youtu.be/IbyZdIWuSSk
• SET 2: https://youtu.be/CaMoDSei1TQ
• SET 3: https://youtu.be/c4gW6Kk_OKE
• SET 4: https://youtu.be/_jC57T67xwk
• SET 5: https://youtu.be/mhNTPhdzIjI
• SET 6: https://youtu.be/qZXV9b6pN6c

+
OH. MY. GOD.

4 Rounds for Time @90%:
Row 250m
10 Burpees
rest 2min 
x2sets (do 4 rounds, rest 2min, repeat)

• SET 1: 7:28
• SET 2: 7:58

+
RESTED 5 MINUTES
+
4 Rounds for Time @ 90%:
Row 250m 
10 Power Snatch @ 55#
rest 2min
x2 sets 

• SET 3: 8:26
• SET 4: 8:52

August 28, 2015

Fun training day today, despite the 106deg heat!!

Warmup shoulders with plates and mobility.


A. Jerk Stance Strict Press @ 31x1; 8reps x 4 sets; rest 2min

• Set 1 (10 x #65), Sets 2-4 (10 x #75)

B1. Strict HSPUs; 3 reps x 8 sets; rest 1min

• All sets done UNBROKEN:)))) (25's and abmat - flat)
• SET 8: https://video-sjc2-1.xx.fbcdn.net/hvideo-xfp1/v/t42.1790-2/11959636_10206621297845484_976059552_n.mp4?efg=eyJybHIiOjY3NiwicmxhIjo1MTJ9&rl=676&vabr=376&oh=7a81ca323d0bb250818e06757fc9dd19&oe=55E0FCFD

B2. Muscle Up; 2 reps x 8 sets; rest 1min 

• All sets done UNBROKEN
• SET 8: https://youtu.be/EeHS-mvR-3M

D. Butterfly Tech Work for 15min (you can use the progression I sent or play with different positions...I'm working through new ideas so you can get these down) 

• https://youtu.be/XG_BOTC0SlA

+
Hike/EN1 work for 45min (120-140 BPM HR) 

• started outside, moved inside after 14 minutes, was 106 degrees and stifling
• 400 M RUN + 200 M WALK x 3 ROUNDS (15 min) / Then 5 MIN Air Assault + 20 x 10M Shuttle Runs x 30 MINUTES.

August 26, 2015

And that's it for that cycle:) Solid training today - felt good! It was tough! THRUSTER SUCCESS!!

Warmup: SA KB Waiter's Carry (20 M each arm) + Broken TGU x 2 reps + Banded Squats x 2 Sets + T-Spine Mobility, + Barbell drills (Banded 2nd Pull, Snatch Pull Unders, Drop Snatch) + a few warmup snatches.

A. Squat Snatch; 9 singles @ 'tough' load; rest as needed

• stuck to the program, spent most of time at #115, failed 2 reps
• Set 1 #95: https://youtu.be/LsREkquFBUM
• Set 2 #105: https://youtu.be/-0uK0NBz67U
• Set 3 #110: https://youtu.be/etYKGIWpg2o
• Set 4 #110: https://youtu.be/10dRnXse5xo
• Set 5 #115: https://youtu.be/TKQTKmwPuMM
• Set 6 #115: https://youtu.be/cfGh-jH4RzE
• Set 7 #120: https://youtu.be/-bZCbUUfy_M

B. Snatch Balance + 2 OHS @ 32x1; 5 complexes; rest 2min (focus on perfect position) 

• went right into this, didn't waste sets
• Set 1 #85: https://youtu.be/mThpZeyhxR0
• Set 2 #105: https://youtu.be/BgRa-I0PqAo
• Set 3 #105: https://youtu.be/I1TlJqpb9gY
• Set 4 #105: https://youtu.be/rwbnmu2QKSM
• Set 5 #105: https://youtu.be/la7kUHp_vh4
• Stayed at #105 felt needed speed under snatch balance, a little instability so worked it

C. Thrusters; 8 UB @ 105# x 7 sets; rest 2min bw sets 

• GET THIS: ALL SETS UN-FREAKIN-BROKEN @#105 x 7 SETS!!!! PUKE!!!
• Average set was 20-26 seconds / finished just under 15 minutes

+
30 Sec Max Effort Burpees
30 Sec Max Effort Row for distance 
rest 6min
x5 sets 

• improvement from last week - added 1 burpee each round from last week and more meters
• Set 1: 13 Burpees + 153 meters
• Set 2: 13 + 165m
• Set 3: 13 + 173m
• Set 4: 13 + 160m
• Set 5: 14 + 165

August 25, 2015

Hmmm. Didn't have a great sleep last 2 nights, having some arm numbness again. However, I DID feel motivated going into this program today. I came in early to do the MU Fatigue work before coaching, then did program after.

I felt like today was challenging, both mentally and physically. I didn't think I was tired going into the MU work, but the second I hit those rings my whole body felt sluggish and heavy. I suppose my body hadn't fully recovered from the gymnastics endurance work yesterday. I got a good "kink" in my right neck/trap right before I started. I was REALLY bummed with my performance here, as I was anticipating at least doubles off the top. I got none.

I DID feel pretty good with my work on the Air Assault. My lungs felt good, I pushed! Feeling positive about my engine work, feel it's coming along:)

PART 1: 11AM - MU FATIGUE WORK

Warmup was IDO PORTAL SCAP ROUTINE + 2 Reps each side of Broken TGU (Each position held with 5 arm rotations and 5 neck rotations) + T-Spine Roller and some mobility

200 M ROW (@100%) + 5 MU FOR TIME; Rest 4 Minutes x 4 SETS

SET 1 = 2:48 VIDEO: https://youtu.be/gRdYVGdtA8o
SET 2 = 3:09 VIDEO: https://youtu.be/W7RMH001qm0
SET 3 = 2:58 VIDEO: https://youtu.be/S1CtbG_0WGY
SET 4 = 3:37 VIDEO: https://youtu.be/3ZhOWTLL-Ss

PART 2: 1:30PM - REG. PROGRAM

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

• did this earlier, was still warm from coaching

B. HandStand Trap 3 Press; 10-12 reps x 4 sets; rest 90 seconds https://www.youtube.com/watch?v=f5TcN6wQ-to

• did not do this today - had a big kink in neck from earlier, didn't want to stress neck any more in this HS position - have been doing lots of these though

B. Ido Portal Locomotion Work for 20min (your choice) 

• good solid 20 minutes of moving in locomotion
• included duck walks, horse walks, ostrich, lizard, inchworms, transverse bridging, wall bridges

+
AIR ASSAULT 30 Sec @ 85%
rest 10 seconds 
x10 sets (guage this properly, don't go out too hot) 

• Total Distance: 1.8 Miles
• Total Cals: 52
• Average Watts: 176 (Average Watts range on sprints was 228-282, so 252 average ish)

+
Airdyne 20min @ 150 BPM

• Total distance: 6.0 Miles
• Total calories: 137
• Average Watts: 159
• Average Speed: 18.2

August 24, 2015

Quick warmup, felt warm and good today!

Light Plate series (10 reps each of 8 movements) + Banded Squats, Transverse Bridging, Wall Walks.

A. Kneeling Bottoms Up 1 Arm KB Strict Press; 6-8 reps x 5 sets; rest 1min bw arms

• did all sets with 8KG kb (I tried to do the 12kg, couldn't do it, nothing in between)
• did all sets 8 reps each arm - felt WAY more stable than last week

B. HSPU Negative; accumulate 24 reps @ 4 sec tempo (do kipping HSPUs to kick up into position)

• did all sets with a 25lb+10lb on each side (abmat) - slight defecit
• did all sets 4 reps unbroken (4 count neg. with kip up) 
• total of 6 sets - felt solid!

C1. Banded Tricep Pull-Downs; 20 reps x 4 sets; rest 1min

• did all sets with black band (15-20 ub each time)

C2. Hanging Alternating Leg Lifts; 10 reps/leg x 4 sets; rest 90 seconds 

• did sets of 10 UB, then 5's - kept good body position

+
5 Sets:
30 UB Wall Balls
10 Pull-up 
5 Kipping HSPUs
1 Rope Climb

• 30UB WBS!!! DAUNTING!!
• Did all sets with #14 LB WB to 91/2-10FT target
• SET 1: 2:25 
• 30 UB WBS
• 5BF+5C2Bkip
• 5UB HSPU (25's each side + abmat = full depth)
• 1 rope climb (3 pulls) 
• RESTED 60 SEC before starting next set 

• SET 2: 3:25
• 30 UB WBS
• 5BF + 5C2Bkip
• 4UB+1 HSPU
• 1 rope climb (3 pulls)
• RESTED 60 SEC before starting next set

• SET 3: 3:00
• 30 UB WBS
• 5BF + 5C2Bkip
• 3UB + 2UB HSPU
• 1 rope climb (3 pulls)
• RESTED 90 SEC before starting next set

• SET 4: 3:20
• 30 UB WBS
• 5BF + 5C2Bkip
• 3UB + 2UB HSPU
• 1 rope climb (3 pulls)
• RESTED 90 SEC before starting next set

• SET 5: 3:05
• 30 UB WBS
• 5BF + 5C2Bkip
• 3UB + 2UB HSPU
• 1 rope climb (3 pulls)

• TOTAL TIME 5 ROUNDS = 20:45

August 22, 2015

Happy Saturday! Felt efficient in my program today. It was tough!

Warmup included 5 min air assault, some barbell drills and banded squats and wrist stretches.

A. Low Hang Squat Clean + Squat Clean ; 7 complexes @ 150-160#; rest 2min 

• took everything in my power to JUST DO 7 SETS:))))
• Did all sets across @ #155
• SET 1: https://youtu.be/QEcOoLFT8xY
• SET 2: https://youtu.be/9PsADv4B3L0
• SET 3: https://youtu.be/OUcqdl6piK8
• SET 4: https://youtu.be/YzdP05I_g4g
• SET 5: https://youtu.be/wL89xhmxSuE
• SET 6: https://youtu.be/J2v6jJHIFLg
• SET 7: https://youtu.be/EJbYbf4RuYo

+
3 Rounds for Time @90%:
Row 250m
10 Burpees
rest 2min 
x2sets (do 3 rounds, rest 2min, repeat)

• SET 1: 5:28
• SET 2: 5:50

+ (RESTED 5 MINUTES)

3 Rounds for Time @ 90%:
Row 250m 
10 Power Snatch @ 55#
rest 2min
x2 sets 

• SET 1: 6:30
• SET 2: 6:18

August 21, 2015

Felt good today! Got right to it, stuck to the program:)

A. Jerk Stance Strict Press @ 31x1; 5 reps x 3 sets; rest 2min

• Set 1 # 75 (5 reps)
• Set 2 # 85 (5 reps)
• Set 3 # 90 (4 1/2 reps)

B. Strict HSPUs; 3 reps x 8 sets; rest as needed 

• Did one set E90SEC for 8 sets
• Used abmat and 25lb plate each side for full depth
• kept toes pointed, feet together, good position with hands, chest through
• Set 1: 3 UB
• Set 2: 2+1
• Set 3: 3 UB
• Set 4: 3 UB
• Set 5: 3 UB
• Set 6: 3 UB
• Set 7: 2+1
• Set 8: 2+1

C1. Close Grip Bench Press @ 31x1; 8-10 reps x 5 sets; rest 1min

• All sets CGBP @ #85
• Sets 1-5 (10, 8, 8, 8, 8)

C2. Lean Away Pull-ups @ 2111; AMRAP x 5 sets; rest 1min 

• All sets on tempo and strict
• Sets 1-5 (5,5,5,4,4)

D. Butterfly Tech Work for 15min (you can use the progression I sent or play with different postions...I'm working through new ideas so you can get these down)

• Did either progression work or 4-6 attempts EMOM/ E90SEC for 15 Min
• Here are some video sets, trying for toes together, hollow body, rhythm
• Eg. 1 : https://youtu.be/zoWtBBip5KI
• Eg. 2 : https://youtu.be/zb6vAb2tZXk
• Eg. 3: https://youtu.be/Mw5WyPpKSAc

+
Hike/EN1 work for 45min (120-140 BPM HR) 

• Rested 10 Min (walked dogs) then...
• 400 M RUN + 200 M WALK x 8 SETS (took 34 Minutes) + AIR ASSAULT (11 Minutes)
• Runs were 2:10-2:20 Pace average / felt good

August 19, 2015

Today was interesting. I probably spent WAY too much time working on the Snatch, because by the time I got through the other stuff I was pretty spent. It was a lot of volume, but I really committed to pushing through and give it my all. I'm proud of my efforts today!!

Warmup: Included - small plate series, transverse bridging, some hip mobility +
Empty barbell warmup w/ BN Snatch Grip Presses, Push Presses, Drop Snatch, Snatch Pull Unders, Foot Work, Hang Snatches building up from #35, 55, 65, 75, 85...

A. Squat Snatch; 5 singles @ 'tough' load; rest as needed

• The good thoughts: I think my foot work and my high pulls have improved significantly
• The critical thoughts: It became clear to me today, the reason WHY I always receive the bar with bent elbows - I execute the Snatch fine, but it's like I WAIT for it to "land" or "fall" in my hands once I'm under the bar- so I end up slightly pushing it out at the end. I noticed this in my first couple of Snatches (see videos). SO. I started to REALLY focus on snapping my arms out right after the high pull - which is obviously more aggressive and tough on my joints, but clearly a faster and more efficient way of doing this movement. The downside was I lost some stability at the bottom of the OHS and didn't wait and focus before trying to come up (so the tempo OHS really worked this today). I worked up to #120 successfully, but failed at #125 - and I really think this was just due to over-working the snatch. Here are some videos:
• Snatch #90 https://youtu.be/o7SBkjJXohY
• Snatch #95 https://youtu.be/enIIxBjAF-k
• Snatch #100 https://youtu.be/M8UhLC3hbUI
• Snatch #105 https://youtu.be/G3lqpaGYGSc
• Snatch #110 https://youtu.be/mQAs_Pje660
• Snatch #115 https://youtu.be/ZaUjVoJjAGo
• Snatch #120 https://youtu.be/WCCw8M7Nirw
• Snatch #125 Fail  https://youtu.be/LbBNodmSu-8
• Snatch #125 Fail  https://youtu.be/UMg6TuzLQ2c

B. OHS @ 32x1; 3x3; rest 2min (focus on perfect position) 

• warmup set @ #85
• Set 1 @ #105: https://youtu.be/6vy6VKS1Fhc
• Set 2 @ #115: https://youtu.be/Qped3HOOuXc
• Set 3 @ #125: https://youtu.be/_V2-78fuDYg

C. Thrusters; 8 UB @ 105# x 6 sets; rest 2min bw sets 

• Uhm, so this was awful! #105 doesn't cycle as fast as #85, that's for sure!
• Set 1: 8 UB - :20
• Set 2: 8 UB - :21 
• Set 3: 8 UB - :25
• Set 4: 7 UB - :20
• Set 5: 8 UB - :20
• Set 6: 7 UB - :20

+
30 Sec Max Effort Burpees
30 Sec Max Effort Row for distance 
rest 6min
x4 sets 

• Set 1: 12 Burpees + 138 M
• Set 2: 12 Burpees + 143 M
• Set 3: 12 Burpees + 143 M
• Set 4: 12 Burpees + 150 M
• Def. felt fatigue of the prior work going into this - but gave it everything I had. My body felt heavy, more than my HR seemed taxed. Like I couldn't move fast enough!

August 18, 2015

OH HAPPY DAY! IT'S THE LOCOMOTION AND AIR ASSAULT - ASSAULT!! Felt good though, felt progress:) PROGRESS!!!

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

• Done:)

B. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 90 seconds https://www.youtube.com/watch?v=f5TcN6wQ-to

• Done - first 2 sets 10 reps UB, last 3 5&5 - tough!

B. Ido Portal Locomotion Work for 20min (your choice) 

• Done - felt progress in transverse bridging
• Included: Duck Walks, Horse Walks, Lizards, Ostrich, Inchworms, Bear Crawls, HS Swings, Transverse Bridging - 20 minutes made me sweat!!

+

PROGRESS??!!!!

Airdyne 30 Sec @ 70%

• Sets averaged 207 Watts / 19.9-20.3 MPH

Airdyne 30 Sec @ 80%

• Sets averaged 250-350 Watts / 21-23 MPH 

Airdyne 30 Sec @ 90%

• First 3 sets averaged 400-500 Watts / 27-30 MPH
• Last 2 sets dumped from 300-400 Watts / 26-29 MPH

Airdyne easy 3min

• TOTAL CALS FOR THE FIRST 22.5 MIN SEGMENT: 118 CALS

x5 (goal is to increase wattage output this week compared to last) 
Airdyne 12min @ 150 BPM

• TOTAL CALS FOR 12 MIN @ 150BPM = 90 CALS
• Reached 60 Cals @ 8:15
• Reached 70 Cals @ 9:15 (LAST WEEK HIT 70 CALS @ 10 MIN)
• Reached 90 Cals @ 12:05

August 17, 2015

Recovery day post competition! Got a 90 minute massage last night, was awesome. Stayed hydrated, had a good night sleep. Felt good today. My body was tired, so I'm glad I didn't push today. Nice recovery program:)

8 Sets:
Airdyne 2min @ easy pace
*In between each set; go through the following mobility sequence. As soon as you finish, your next set begins. 
5 Bridge Push-ups
5 Single Arm Bear to Bridge/arm https://www.youtube.com/watch?v=JqQaxhivgu8
10 Scap Pull-ups

• Done, took around 45 minutes
• Air assault pace between 130-155 watts

Am teaching 3 classes today - with lots of mobility and empty bar snatch drills - so I'm doing quite a bit of this too, today.

August 15, 2015

Pre-Competition Day. Mobility & En-1.

10 Min - Solid Locomotion (Duck Walks, Bear Crawls, Horse Walks, Inchworms, Lizards, Ostrich, High Kicks, and Transverse Bridging)

+

20 MIN - nonstop pace breathing and hot out:

400 M RUN
10 GHD SIT UPS
10 BACK EXTENSIONS
30 DUBS
+ 1 min walk

x 4 SETS

August 14, 2015

Another hot one in L.A today - everywhere I looked temps were reading 106!! Training felt good today. A little frustrated with the Push Jerks, but everything else cool.

Warmup included some light plate work, barbell drills (snatch pull unders, drop snatch, tall jerks) and some warmup sets of Push Jerks (#55, 75, 85, 105, 115, 125).

A. Push Jerk; 3, 2, 1; rest 90 seconds 

• Set of 3 @ #135 Video: https://youtu.be/8mxH2__8iME
• Felt like solid, good lock out, up on toes
• Set of 3 @ #135 Video: https://youtu.be/pTpwhGnAj0U
• Also felt solid, good lock out, light - however, notice pressure on my wrists because i'm so flexed instead of straight at wrists before drive - this is inefficient - and trying to adjust and have a more neutral wrist screwed me up - felt unstable and heavy - need to work on this:(
• Set of 2 @ #145 Video: https://youtu.be/5-fyfRvxD8I
• Starting to fall apart already on lockout
• Set of 1 @ #155 - Felt good but no video
• Set of 1 @ #165 Video: https://youtu.be/vwFK40Qw9wo
• A mess, terrible feet, terrible receiving OH
• Set of 1 @ #170 Video: https://youtu.be/9dum1wCjxsM
• Also a mess. Felt discouraged as this is #15-#20 lighter than I've maxed before

B. Strict HSPUs; 2 reps x 12 sets; rest as needed 

• ALL SETS DONE UB SETS OF 2 - used abmat for head and 2 25lb plates for hands. Full ROM, felt really solid!!! Rest was approx. 1 min between sets. 

C1. Close Grip Bench Press @ 31x1; 8-10 reps x 4 sets; rest 1min

• Set 1: #70 x 10 Reps
• Set 2: #75 x 10 Reps
• Set 3: #80 x 9.5 Reps
• Set 4: #85 x 8 Reps

C2. Lean Away Pull-ups @ 2111; AMRAP x 4 sets; rest 1min 

• Set 1: 5 Strict, UB
• Set 2: 4 1/2 Strict, UB
• Set 3: 4 Strict, UB
• Set 4: 4 Strict, UB

D. Butterfly PU; 5 on the min for 7min (strive for consistency on these) 

• Well, ugh - nowhere near chin over bar, let alone c2b
• tried, really tried
• Video Sets 1,2,3,4: https://youtu.be/vmj31-mQr0A
• Video Sets 5,6,7: https://youtu.be/0--wYwVjvhg

+
Hike/EN1 work for 45min (120-140 BPM HR)

600 M RUN (in 106 deg heat:) @ 3:30 Pace
+

2 Min Air Assault (easy pace)

+

1 Min. Burpee Box Jump Overs (ave. 11-12 reps each round)

+

2 Min Air Assault Bike (easy pace-moderate)

+

Approx. 1:30 walking transition time between stations / door to run

x 

4 FULL SETS + 5 Extra Minutes Bike at End to get to 45 min program + 10 Min dog walk.

August 12, 2015

Coached immediately before doing this. Warmup was quick - Small plate series, and barbell warmup + 3 Sets 1 min light bike + 100% effort airdyne (15 sec ish 10 1050 watts) each.


Last time I did DT it took me 19 minutes. Today I did it in 9:51 Rx (#105). My goal was sub-10 minutes. So I'm happy, but wasn't too fast.

Here's the video: https://youtu.be/T2wjPMFCWrg

"DT"
5 Rounds for Time:
12 Deadlifts
9 Hang Cleans
6 S2OH
(you can choose loading for smooth transitions, 105# is what you would see in comp)
+
EN1 Work for 20min 

• Did 5 minutes on bike and went out to run a 400 M and ended up walking - so shot after DT. Will try again tomorrow to do 20-30 Min En-1.

August 11, 2015

So far, so good this week! Had my partner for comp come in today so interrupted program to work through one of our WODs and strategize for the others. Here's what went down....

Warmup: Ido Portal Squat Routine (10 reps each) + Light Plate routine (10 Reps Each) +


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

• done, 8-10 reps each x 3 sets

B. HandStand Trap 3 Press; 8-10 reps x 3 sets; rest 90 seconds https://www.youtube.com/watch?v=f5TcN6wQ-to

• New movement for me - had to bring hands closer to wall than my normal set up in tripod - it's the only way I could flatten my back and butt on wall and press forward without arch
• Managed 6-8 Reps each set - was tough, triceps swollen from yesterday

B. Ido Portal Locomotion Work for 15min (your choice) 

• Did 10-12 Minutes then had to work with Robb
• Locomotion: 20 M Each of Duck Walk, Horse Walk, Ostrich Walk + 10 M of Inchworm, Lizard

PROGRAM FOR COMP - PARTNER WOD: 7 MIN CAP (Follow the Leader)

P1: 20 Cal Row while P2 Rest

P1: Hold Front Rack BB #75/115  while P2 Row 20 Cal

P1: 15 Burpee Box Jump Overs 20" while P2 Hold Front Rack BB

P1: Hold Hang from Pull Up Bar while P2 15 Burpee Box Jump Overs

P1: 30 KB Swings (35lb/53lb) while P2 Hang from Pull Up Bar

P2: Hold Top of Deadlift while P2 30 KB Swings

I was P1. We finished in 6:40. I think we will switch so he is P1 and I will be P2 - less grip failure for me. Felt fine. Burpee Box Jump Overs gassed me. Duh.

WOD 2: Worked out sets and transitions  / will be a chipper and fine. WOD 3: TBD. We hope it's not a snatch.

+

The AIR ASSAULT PROGRAM OF DEATH:

Airdyne 30 Sec @ 70%
Airdyne 30 Sec @ 80%
Airdyne 30 Sec @ 90%
Airdyne easy 3min
x4
Airdyne 10min @ 150 BPM (report back total calories burned on this 10min segment

• All 70% Efforts done between 150-160 Watts
• All 80% Efforts done between 176-207 Watts
• All 90% Efforts done between 300-354 Watts
• 10 MIN MAX CALS @ 150bpm = 70 CALS
• Note: My fitbit stated my HR stayed between 115-125bpm - but it FELT like 150 and when I took a manual 30 sec HR test = 76 so 152 BPM - taken immediately after 10 minutes. 

THIS WAS TOUGH!!!

August 10, 2015

WHAT a day:) Tough program, felt really good about it!

Warmup: Ido Portal Scap Routine + Light Plate Series + WBS up on toes

A. Kneeling Bottoms Up 1 Arm KB Strict Press; 8-10 reps x 4 sets; rest 1min bw arms

• All sets done with 8kg KB - these were WAY easier on Right side than Left 
• usually broke up the left side 6+4, right was UB 10

B. HSPU Negative; accumulate 20 reps @ 4 sec tempo (use mat so you don't destroy your head!)

• These felt so good - did them in UB sets of 3 with Kips to get back up
• Added plates to deficeit - filmed from reps 7-20
• Reps 7,8,9 w/ #25's + abmat (flat, full rom): https://youtu.be/9AI4vQN1Cgs
• Reps 10,11,12 w/ 25's & 10's + abmat (def.): https://youtu.be/ZBIWQvXbshI
• Reps 13,14,15 w/ 25's, 10's, & 10's + abmat (def): https://youtu.be/-ZVY5ZS-u5I
• Reps 16,17,18 w/ 25's, 10's, 10's, 10's + abmat (def): https://youtu.be/1uzBTsYNP9c
• Reps 19 & 20 w/ 25's, 10's, 10's, 10's, & 10's!!! + abmat (def): https://youtu.be/EOuL1RUhftY

C1. Face Up DB Tricep Extensions; 12-15 reps x 5 sets; rest 1min

• all sets done 15 reps (some had to stop at 12, reset) and 10lb dbs

C2. Tuck-Ups; 15 reps x 5 sets; rest 1min 

• all sets ub 15 reps no abmat

+
5 Sets:
1 Rope Climb
20 UB Wall Balls
10 Pull-ups
1 Rope Climb

OOOFFFFAAAAA!!!! 

• All sets done with 14lb WBS x 20 UB (easy)
• All rope climbs done with old school wrap but 3 pulls to top
• All PULL UP SETS done with 5 x Butterfly (they flowed!) + 5 x C2B Kips
• SET 1: 0- 2:50 (2:50)
• SET 2: 2:50 - 6:12 (3:22)
• SET 3: 6:12 - 9:43 (3:31)
• SET 4: 9:43 - 13:06 (3:23)
• SET 5: 13:06 - 16:12 (3:06)* fastest round

TOTAL TIME: 16:12 Rx

August 8, 2015

Had to go in earlier today to squeeze training in before work (I ran a Train the Trainer Program today for my Coaches it was 2.5 hours of awesomeness:). Today felt good - but legs were still a little shot. Having some residual knee pain (right) - i'm sure the medial meniscus is slipped and maybe torn - and some leftover swelling in right leg. However, good warmup, felt good training!

WARMUP: 3 Sets
10 Banded Wall Ball Shots - to up on toes extension (#14)
2.5 x 2 Plates Series (10 Each Circles, Raises Front, Lateral T, Chops, Bent Rows, Wings)
+
10 x Reverse WB Toss (up on toes, extension)
Roll Out Stick - Quads, Calf insertion point, calves



A. Squat Clean; build to a tough single
Warmup sets (#35, 55, 85, 105, 115, 125, 135)
Filmed sets:
#145: https://youtu.be/C4j6Uwnxpqo
#155: No Video
#165: https://youtu.be/zGLSb8JPWkw
#175: https://youtu.be/r1yYOVfz9bI
#185: https://youtu.be/K2iep9joKgo
#190: https://youtu.be/gwDl_ZjNm4o

• Was trying to work on "up on toes" / foot receiving etc. 
• I can tell the lifts I missed (not filmed, there were 2 @ 185) I hopped forward, caught forward, and dumped forward
• Front squat felt a little heavy - ran out of time, but not sure I could've hit #195 today - maybe

B. Low Hang Squat Clean; 5 singles @ 80% of 'A'

• did all sets at #150 - should've done #155 felt too light and these are more like mid hang not low hang
• Set 1: https://youtu.be/ONIgiJNmGYA
• Set 2: https://youtu.be/sBRU0zR78pM (better than first)
• Set 3,4,5: https://youtu.be/Qipt-gPsHSw

+
5 sets:
Row 500m/Run 400m 
15 Power Snatch @ 55#
30 double unders
rest 90 sec bw sets 
*make-up from sickness. Record each split, if you can. 

• Ok, did it - man, this was icky (still not a fan of hurting or breathing heavy:) 
• Def slower than I wanted to go, but I just tried to keep trucking
• Whether running or rowing, my pace was always around 2:30
• First set of Snatches was UB, other sets were broken into 5's
• Most sets of DUBS broken, I think I did 2 sets UB
• SET 1: Run 400 / Time 4:09
• SET 2: Row 500 / Time 4:40
• SET 3: Run 400 / Time 4:56
• SET 4: Row 500 / Time 4:07
• SET 5: Run 400 / Time 4:37

Feel good about this week. Having a well-earned rest day tomorrow. Taking pups to beach tomorrow:) 

August 7, 2015

Happy, excited to train today. Legs were swollen from Weds, but I don't think it was only from the program - I also lead a Cardio fusion class that night in the "broomstick mile" so my legs were due to be sore. Training was fun today.

Warmup - 3 Sets: 10-15 GHD Back Extensions + 10 Alt. Lunges + 10 Each (2.5 lb plates each arm) x Fwd Circles, Back Circles, Double Arm Chops, Pull Aparts, Rows, Forward Raises, Lateral Raises, Bent Over T-Raises

Barbell Warmup: 1 x Shoulder Press + 1 x Push Press + 1 Push Jerk (#35, 55, 65, 85, 105, 115)

A. Push Jerk; 3x3; rest 90 seconds 

• Worked lighter today, tried for good solid lockout, felt like I lost my foot work (too hoppy, not enough toes and under) - realize it's been awhile since doing any jerks
• Tweaked my left trap hard on 2nd rep of 3rd set - didn't get very heavy today
• SET 1 @ #125 Video: https://youtu.be/5LJcxGJVoxg
• SET 2 @ #145 (NOT at 135 like it says) Video: https://youtu.be/nKdkP9T4eio
• SET 3 @ #155 (NOT at 145 like it says) Video: https://youtu.be/j2m2A9QSelg

B. Strict HSPUs; 2 reps x 10 sets; rest as needed (head to floor, or as close to floor as possible) 

• All sets as doubles, done on 25lb plates and abmat - so no riser or assist! 
• Didn't tape first 3 sets, and screwed up numbers on videos so reloaded them (Taped 5 -10)
• Set 4: https://youtu.be/hhWFBf9emus
• Set 5: https://youtu.be/JnDOMzVS1ic
• Set 6: https://youtu.be/dR_JBa3AvZI
• Set 7: https://youtu.be/fF700cl30Ec
• Set 8: https://youtu.be/nA310cRMwrA
• Set 9: https://youtu.be/mW-J9tpSAu0
• Set 10: https://youtu.be/Dq9QEGxXhGk

C1. Close Grip Bench Press @ 31x1; 8-10 reps x 3 sets; rest 1min

• Set 1 - 10 Reps @ #65
• Set 2 - 10 Reps @ #75
• Set 3 - 8 Reps @ #85

C2. Lean Away Pull-ups @ 2111; AMRAP x 3 sets; rest 1min 

• Set1 - 5 Strict, UB
• Set2 - 5 Strict, UB
• Set3 - 4 1/2 Strict, UB

D. CTB Progression x3-5 rounds (last week we will do this specific progression, keep practicing!) 
10-12x Bar-hanging Arch-Hollows
4-6x “hip-to-bar” kips
4-6x Perfect CTB reps (focus on delaying pull to bar)

• Did 3 total sets, ripped on last set - still feeling gross
• Didn't tape first set
• SET 2: https://youtu.be/hGAs0oj2YKQ
• SET 3: https://youtu.be/Jdg4XaPTD6w

+
Hike/EN1 work for 45min (120-140 BPM HR) 

• HR monitor was dead, but kept it moving at constant pace
• Did 4 Sets: 600 M RUN + 4 MIN BIKE + 4 MIN ROW + extra 5 minutes on bike at end, finished at 49 minutes

August 5, 2015

Hottest day of the year here in Socal:) So it's popsicle day at CFHV... I couldn't wait for mine post-training. This was by far, the hardest I've worked in ages. I felt strong and healthy, but it beat me up pretty good!


WARMUP:

• 10 Reps each of: 2.5lb / each hand - Arm circles fwd, Arm circles bwd, chest pulls, T-Raises, Double-arm chops, 5 push ups, combo (front raise+lateral raise+bent over T-raise), 10 Banded Squats
• Ballet Barre warmup with Grant - 15 minutes of plie series, tondu series, ronde de jamb series
• Barbell warmup 3 x (Snatch Pull Under + Drop Snatch) @ #35, 55, 65

A. Low Hang Squat Snatch + Squat Snatch; 5 complexes @ 85# for all

• Started hitting a little too high and had some fails due to pelvic smash - connected well in beginning and end sets
• All sets at #85
• SET 1: https://youtu.be/-wQ_zvE1UV0
• SET 2: https://youtu.be/Lwi2u5iMVWo
• SET 3: https://youtu.be/K8h6KlYKOoM (1 + 1 Fail)
• SET 4: https://youtu.be/R4K5DW0TFWI (1 + 1 Fail)
• SET 5: https://youtu.be/Fu76GnF5VHk (1 + 1 Fail)
• SET 6: https://youtu.be/2L9w5KkQG5w

B1. Thrusters @ 85#; 10 reps x 5 sets; rest 10 sec
B2. Squat Snatch @ 85-105#; 4 reps x 5 sets; rest 10 sec
B3. Front Squat @ 115-145#; 10 reps x 5 sets; rest 4min 

• PROGRESS TODAY:) Feeling much better - but whoa, this is still tough!
• Did all sets of Thrusters at #85 and UB - Stuck to 10 sec transition time for first 3 sets, fell to 20-30 seconds last 2 sets - HR so high
• Did all sets of Snatches at #85 - all singles, but perfect and solid (near end, started to fall forward a bit, but all good)
• Did all sets of Front Squats @ #125 - UNBROKEN!!!!
• extreme heat conditions in gym today, over 90 deg inside with a/c on, over 105 outside:( def felt a little dizzy at times, kept hydrated with aminos throughout

+
15 Burpees AFAP 
rest 2min
x 3 sets (see how you feel here and try to complete this part) 

• uhm this was SO HARD (way different than not fatigued in NY where sets were between 27-29 sec)
• SET 1 - 31 sec
• SET 2 - 33 sec
• SET 3 - 40 sec :((((

+
Row Easy for 15min 

• NOPE. Did 10 minutes on the Air Assault slow and with a popsicle. I just couldn't do another thing. I have to coach 2 more classes tonight which will demand my involvement so I'm good for today:)

August 4, 2015

Mono-modal. Air Assault. = Mental Torture. Blech. Blech. Blech. Ugh. But I did it.

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

• done, red band (3 Sets, 8-10 Reps each)
• did some new mobility stretches for shoulder rotation 10 reps each side
• did 10 reps transverse bridging

B. Ido Portal Locomotion Work for 15min (your choice)

• 20 M Inchworm - push up - alt leg press & twist
• 20 M Slow Bear Crawl (working through fingers and toes)
• 20 M Duck Walk
• 20 M Horse Walk
• 20 M Lizard
• 20 M Ostrich

PLUS - ADDED BONUS:
We have a member who is a professional dancer / instructor. We did about 12 minutes of Ballet barre routine (plie progression) - took me back to my dancing days! Loved this - will try to incorporate a few times a week
 
+
Airdyne 5min @ 80%

• Average watts held between 168-186
• Average HR held between 135-151 BPM

Airdyne 3min @ easy pace

• Average HR down to around 100-114
• Did not use arms here - triceps TOO SORE from yesterday

x4
Airdyne 10min @ 140-160BPM HR
(back to the Airdyne grind, try to keep the prescribed pace for everything today) 

• This sucked - hard to get my HR in first few minutes, legs full of lactic acid
• Managed to hold HR between 140-151BPM for at least 8 minutes of the 10