September 29, 2015

Felt good going into today despite sleep health being a major concern (haven't slept in a few days - it's SO hot and with Dave AND dogs in bed it makes for tight quarters).

Warmup:
10 min shoulder mobility (right ext rotation really tight) and 3 sets: training bb good mornings, bn shoulder press, cuban press (6 reps each) + hamstring mobility w/ band 5 min

A. TTB; 10 reps for time x 5 sets; rest 2min 

• all sets unbroken, not sure if i'm getting enough kip / but they still feel better than ever
• Set 1: https://youtu.be/WN-rpt5s1A8
• Set 2: https://youtu.be/7hWXRJUMNl4
• Set 3: https://youtu.be/kR9b94HxIDA
• Set 4: https://youtu.be/9TOiouEthQ0
• Set 5: https://youtu.be/9diW-Abn_JE

B. Bent Knee Hollow Hold (as much compression as possible); AMSAP x 4 sets; rest as needed

• Set 1: 90 sec
• Set 2, 3, 4: 60 sec
• whole thing took about 10 min

C. DB Side Bends 12reps x5; rest 2min 

• Set 1 & 2: Used 30's
• Set 3,4,5: Used 50's (much harder)

+
Row 2min @ 2:12/500m pace 
rest 30 seconds 
x6 sets 
(rest 2min bw sets 3/4)

• SET 1: 2.11.9
• SET 2: 2.10.8
• SET 3: 2.12.8
• SET 4: 2.09.2
• SET 5: 2.12.0
• SET 6: 2.08.9
• THIS WAS TOUGH - ON MY BACK AND ABS - BREATHING WAS GOOD!
• killed it.

+
Run 10min @ 150 BPM 

• I've got a handful of reasons why I didn't do this (my Fitbit wasn't charged, it was 100 degrees, I forgot my pink running shoes, my abs hurt, my back hurt, I was tired) but really I was just super hungry so I decided to grab food before I had to teach in half hour! SORRY! 

OK - SCRATCH THAT. I DID THE RUN AFTER WORK:

10 MIN RUN = 1.0 Miles @149bpm average. Breathing felt good. Back tight from yesterday, I think.

September 28, 2015

Warmup:  6 x Front Raises, Lateral Raises, T Raises, Rows (w/ 2.5 lbs each) x 3 Sets / Banded Scap Routine + Good Mornings x 8 Reps x 2 Sets + 3 Sets BB Presses


A. Strict HSPU; 3 reps x 14 sets; rest as needed to ensure quality reps 

• All sets done do 25's and abmat (flat)
• These were tough!
• Sets 1-7 done E90SEC / Sets 8-14 done E2MIN
• Set 1: 3UB
• Set 2: 3UB
• Set 3: 3UB
• Set 4: 2+1
• Set 5: 2+1
• Set 6: 2+1
• Set 7: 1+1+1
• Set 8: 2+1
• Set 9: 2+1
• Set10: 2+1
• Set11: 1+1(f)+1+1
• Set12: 1+1+1
• Set13: 1+1+1
• Set14: 1+1+1(f)+1

B1. Supinated Grip Pull-up; 6-8 reps x 5 sets; rest 90 sec
B2. Reverse Close Grip Bench Press @ 2111; 8-10 reps x 5 sets; rest 90 sec

• All chin ups done chest to bar, perfect form (toes pointed, hollow body, no bends)
• I think I was supposed to feel taxed in the triceps, but instead I got really swollen in the triceps and biceps. I was keeping elbows close to body, grip close and supinated. Had help unracking the bar - as was tough on wrists. Hope I'm doing them correctly.
• Set 1: 8 UB + 10 UB (#75)
• Set 2: 6UB/2UB + 8UB (#85)
• Set 3: 6UB/2UB + 8UB (#85)
• Set 4: 6UB/2UB + 10UB (#85)
• Set 5: 5UB/1/2UB + 10UB (#85)

C. Butterfly Pull-up; 4 on the minute for 10 minutes 

• Took videos of each set. Forearms swollen going in. Some sets better than others. Tried reverting to hold at top on some. Here's what we are dealing with:
• Set 1: https://youtu.be/zrHR5x9g9jo
• Set 2: https://youtu.be/Lcm_BBgwteQ
• Set 3: https://youtu.be/7t3jpz2kbrY
• Set 4: https://youtu.be/AQ10n-XhfuE
• Set 5: https://youtu.be/h4XipkmRhVc
• Set 6: https://youtu.be/w5cJ_Yt7hb8
• Set 7: https://youtu.be/SyVxxKDnrBM
• Set 8: https://youtu.be/wVl6mGa2bq0
• Set 9: https://youtu.be/cTnXe7WHJ-U
• Set 10: https://youtu.be/SZ34FTPuxA4

+
10min EMOM
Odd: 6 S2OH @ 105-120#
Even: 24 Double Unders 

• Set 1: 6UB #105 / Dubs were broken (2 sets)
• Set 2: 6UB #110 / Dubs UNbroken
• Set 3: 6UB #115 / Dubs were broken (2 sets)
• Set 4: 6UB #115 / Dubs UNbroken
• Set 5: 6UB #120 (rough last rep) / Dubs were broken (2 sets)

rest 2min 

• UHM...realistically, I started the 2nd EMOM at 15 MIN, so 5 min rest, not 2. Sorry, just couldn't go!

10min EMOM
Odd: 6 Deadlifts @ 185-195#
Even: 6 Burpee Box Jumps (20") 

• Set 1: 6UB #185 / 6 UB
• Set 2: 6UB #185 / 6 UB
• Set 3: 6UB #190 / 6 UB
• Set 4: 6UB #190 / 6 UB
• Set 5: 6UB #195 / 6 UB

+
15-20min of mobility Work (shoulder focus)
https://www.youtube.com/watch?v=vsiNm3WekCo
https://www.youtube.com/watch?v=q0Elx93duAA

• Only had time for 12 minutes - worked on pvc / 2.5 lb face up pass throughs wide grip and sup close grip - had to teach class ran out of time. 

September 26, 2015

So. I was actually intimidated by this program today. I don't know how long it's been since I've squatted, but it feels like months. I feel like I've lost SO MUCH STRENGTH it was unsettling. I understand this is what happens, when you switch priorities in training. I have to say though, I'm frustrated that not only is my current aerobic power output not where it needs to be (according to my air assault efforts) but now I've lost so much of my former strength - I just feel kind of pathetic. Even my performance on the Power Clean / HPC were so light compared to what I left off lifting. I recognize this is the first week in a new cycle, and it's just challenging. Hopefully, I can regain some strength soon. End of pity party rant.

That being said, I put in my best effort and completed all the work today. I feel my loads were probably lighter than they should have been. I was cautious.

A. Power Clean + Hang Power Clean x2; 7 complexes; rest as needed to ensure solid reps 

• Set 1 #125: https://youtu.be/nPEZ3TNk7rw
• Set 2 #135: https://youtu.be/nYz-Ysyp11k
• Set 3 #145: https://youtu.be/ZGzuUNhx708
• Set 4 #155: https://youtu.be/dnSb_BuoYm0
• Set 5 #165: https://youtu.be/Zht-6TfKnbw
• Set 6 #165: https://youtu.be/kEznQiABhVU
• Set 7 #175 - miserable fail, lost all technique.  Got 1 PC 2nd try: https://youtu.be/4Zbw8I-WJh0

B. Back Squat; 6 reps x 6 sets; rest 2:30bw sets 

• Went way too light, was intimidated to squat again after so much time. All sets were smooth, and too light
• #125/135/145/155/165/175

C1. Single leg Good Mornings (unweighted); 10 reps x 3 sets; rest 1min 
C2. Single Leg Glute Bridge; 10 reps x 3 sets; rest 1min 

• done

+
5 Sets:
12 Ub Power Snatch @ 55#
24 Front Rack Walking Lunge Steps @ 55#
rest 2min 

• this was actually easier than I thought - although I ended up getting pretty gassed on last couple of sets
• all sets of PS unbroken - no problem
• all sets of lunges done in 12+12 (rerack in middle)
• each set took approx 2-2:30? finished around 20 min

September 25, 2015

Back at it today after a disappointing training day on Weds, and a rest day yesterday. Was a little intimidated by my program today, but after completion I feel good about my efforts!

Warmup:

Face up PVC & 2.5lb plate OH pass thrus - wide grip and sup grip. 3-4 min. + Bench Pigeon x 2 min. 2 SETS
+
5 Ring Rows
5 Push Ups (anatomic)
5 Wall Ball Shots
x 4 Sets

A. Jerk Stance Strict Press @ 31x1; 5-6 reps x 5 sets; rest 2min (80lbs +) 

• Set 1: #85 x 5 reps
• Sets 2-5: #90 x 5 reps

B1. Strict HSPUs; 4 reps x 8 sets; rest 1min
B2. Muscle Up; 3 reps x 8 sets; rest 1min 

• Did all sets Strict HSPU to 25's and abmat - didn't feel awesome today but got thru
• Did all MU sets of 3 UB - as I progressed, tried for faster sit up and did get higher in catch - still pressing out on all dips though!
• Stuck to programmed rest each set
• SET 1: 4 UB HSPU + 3 UB MU
• Video HSPU SET 1: https://youtu.be/0DqYrYesLhM
• Video MU SET 1: https://youtu.be/mBtBQClWBSQ
• SET 2: 2+1+1 HSPU + 3 UB MU
• Video MU SET 2: https://youtu.be/IbaY66Ingq8
• SET 3: 2+1+1 HSPU + 3 UB MU
• SET 4: 2+2 HSPU + 3 UB MU
• SET 5: 2+1+1 HSPU + 3 UB MU
• SET 6: 2+2 HSPU + 3 UB MU
• SET 7: 2+2 HSPU + 3 UB MU
• Video MU SET 7: https://youtu.be/xHNHQlIrreo
• SET 8: 2+2 HSPU + 3 UB MU
• Video MU SET 8: https://youtu.be/yasLrX09w0M

D. Butterfly pull-up; pause progression (http://gymnasticswod.com/content/butterfly-pull-progression-pt2)
Goal for this is to pause for 1 sec at top then work on your descent into next rep...see if you can connect a few this way

• Video ex. 1: https://youtu.be/R7TIUa2H_LI
• Video ex. 2: https://youtu.be/e-GWibv6Z9c
• I'm not sure if you're programming this work under fatigue on purpose, or if you are just thinking my shoulders will be nice and warm from the prior work. I feel like I'm not really able to get quality work on these because my grip is so shot (hands are raw from MU's) and I'm tired from the volume leading up to it. I'm frustrated with my progression on butterflies. I understand the components, but can't seem to put them together with proper chest height (not enough arm pull) and then lose rhythm. I get one or two and have to stop. I do multiple sets like the ones in video examples above, but it just doesn't seem like best effort work due to fatigue.

+
20min AMRAP:
6 Calorie Assault
8 Burpees 
24 Doubles 

• Total rounds completed = 9
• Finished 5 rounds by 10 Min
• Only broke dubs on 2 or 3 sets (around rep 15-17)

September 23, 2015

I'm gonna need a mulligan on this one. My training today was absolute garbage. Frustrated. I had to go in early to get it done before coaching because I had an appointment this afternoon.

A. Snatch; 2 reps on the minute for 6 minutes @ 115#

• Garbage. Failed reps at #115. Dropped to #105. Barely made any sets. Pulls were fine, couldn't receive with any strength or stability today. Felt completely disconnected. 

B. Hang Snatch; 2 reps on the minute for 6 minutes @ 95-115#

• Coming off frustration of part A, I dropped weight to #85 and #95 to complete this work. Was fine, just so pissed about first part. 

C1. Banded Deadlift; 6,6,6,6,6; rest 1min 
C2. Death March; 10 steps/leg x 5 sets; rest 2min https://www.youtube.com/watch?v=2o_lal2jpQc

• Had never done banded DL before so scaled too light
• Banded DL's @ #95 / 105 / 125 / 145 / 165 + Blue Band
• All DB Death March with 25's

Ran out of time, unable to complete today. May go in tomorrow to do this part.
+
Sled Push 20 sec @ 100%
rest 3min 
x4
+
Assault 10 sec @ 100%
rest to recovery 
x6

September 22, 2015

Warmup was quality shoulder mobility.

A. TTB; 10 for time x 4 sets; rest 2min 

• All sets done UB, with only 90 Sec between sets
• Felt good and fast, video for 2 sets (first was 11 because first rep didn't touch feet)
• While my feet kicked back behind plane, you can see I still have a tough time with extension through chest/shoulders
• Video 1: https://youtu.be/M0qnBchnXaE
• Video 2: https://youtu.be/G_NXWNDtngQ

B. Hanging L Hold Flutter KIcks; AMRAP x 4 sets; rest 2min 

• this was embarrassing
• each set was anywhere from 10-20 reps - with slowly lowering "L"

C. DB Side Bends; 12 reps/side x 4 sets; rest 2min 

• All sets done with 30# DB

+
3 Sets:
Row 3min @ 80%
30 Seconds Hollow Hold
30 Sec Rest 

• Set 1: 2:16 Ave pace / HR hold Rx
• Set 2: 2:24.3 Ave pace / HR hold Rx
• Set 3: 2:18 Ave pace / HR hold Rx

+
3 Sets:
Run 2min 
30 Second Hollow Hold
30 sec Rest 

• Set 1: 400 M Run @ 1:58 / HR Hold with Bent Knees
• Set 2: 400 M Run @ 2:04 / HR Hold with Bent Knees + last 10 sec Rx
• Set 3: 400 M Run @ 2:07 / HR Hold with Bent Knees + last 5 sec Rx

September 21, 2015

A. Strict HSPU; 3 reps x 12 sets; rest as needed to ensure quality reps 

• Did first 6 Sets EMOM, then a little longer for last 6 - finished in 16:30 total time
• Set 1: 3UB (25's + Abmat - Flat)
• Set 2: 3UB (25's+10's + Abmat - slight def.)
• Set 3: 3UB (25's+10's + Abmat - slight def.)
• Set 4: 3UB (25's+10's + Abmat - slight def.)
• Set 5: 3UB (25's+10's + Abmat - slight def.)
• Set 6: 2+1 (25's+10's + Abmat - slight def.)
• Set 7: 2+1 (25's + Abmat - Flat)
• Set 8: 3UB (25's + Abmat - Flat)
• Set 9: 2+1 (25's + Abmat - Flat)
• Set 10: 2+1 (25's+10's + Abmat - slight def.)
• Set 11: 1+1+1 (25's+10's + Abmat - slight def.)
• Set 12: 1+1+1 (25's + Abmat - Flat)

B1. Supinated Grip Pull-up; 6-8 reps x 4 sets; rest 90 sec
B2. Reverse Close Grip Bench Press @ 2111; 8-10 reps x 4 sets; rest 90 sec

• Set 1: 8 UB C2B Strict Sup.  / 10 UB RCGBP #55
• Set 2: 6+2 / 10 UB #75
• Set 3: 6+2 / 10 UB #85
• Set 4: 6+2 / 8 UB #85
• All Sup. PU Perfect form - chest to bar
• All Bench - tough on wrists! 

C. Butterfly Pull-up; 3 on the minute for 8 minutes 

• miserable - felt I had no strength left to really work on these:(
• tried pause at top, chest through drills, just weak

+
15-20min of mobility Work (shoulder focus)

• 20 MIN of quality shoulder work
• difficult keeping external rotation on right shoulder with prone / pvc + small plate OH work
• def. issues on right side shoulder/scap/lat etc. had to force body into position, very tight and sore in ext. rotation

September 17, 2015

Got to train with Robin today, first day before comp.

Warmup 30 Dubs EMOM x 5 MIN + Mobility. Warmed up with BB C&J.

We altered today's training only because it was a chance to work together. We wanted to try the WOD with transitions.

A: 6 MIN TIME CAP
6-10-14
C2B
Clean and Jerks #95

We finished the WOD in 3:35 and did 30 Reps C&J in time remaining.

B: 800 M Jog + 100 M Partner KB Jog (#35) x 3 Sets

C: 300 M ROW + 100 M Partner WB Toss x 3 Sets

September 15, 2015

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

• done

B. Free Standing HS technique work for 10min 

• done

C. Ido Portal Locomotion Work for 20min 

• 2 SETS:
• 20 M Duck Walk
• 20 M Horse Walk
• 20 M Bear Crawl
• 20 M Ostrich Walk
• 20 M Lizard Walk
• 5 x Bridge Press Ups
• 3 x HS Holds Free

+
45min of movement and mobility work (sweat a little, but don't go crazy) 

• Wasn't feeling great today - did 15 Min of BF Pull Up Work
• Jogged, but stopped early. Was really hungry. Tired. Blah. 

ENDED UP TAKING ALL OF WEDNESDAY OFF - wasn't feeling good, really really tired. So I ate well and got good night sleep. Also, wanted to coordinate training opportunity with Robin - so we did Thursday.

September 14, 2015

So...I think this was the first time I actually wanted to quit CrossFit since the Open WOD 14.3 (the one with the double unders). Holy shit hard effort today.

Warmup was a lot of dynamic shoulder mobility and wrist stretch, banded squats.

A1. Strict HSPU; 4 reps x 5 sets; rest 20 seconds 
A2. Kipping HSPUs; 7 reps for Time x 5 sets; rest 

• Set 1: 4 UB Strict / 7 UB Kip (came out hot!)
• Set 2: 4 UB Strict / 4+3 Kip
• Set 3: 4 UB Strict / 3 +1+1+1+1
• Set 4: 2+2 Strict / 3,2,2 Kip
• Set 5: 2+2 Strict / 3,2,2 Kip
• All sets with correct rest time
• Form was solid all reps, hands on 25's / abmat (flat)

+
30 UB Barbell Thrusters
1k Row @ 4:33 pace 
rest 1min 
x2 

• SET 1: Total Time = 6:15
• #55 x 30 UB Thrusters
• Row 1K @ 4:30.5 
• SET 2: Total Time = 7:40
• #35 x 30 UB Thrusters (OMG HARD)
• Row 1K @ 4:44.2 - fell apart, back was ON FIRE

+
approx 8 min rest

30 UB Wall Balls 
800m Run @ 4:30 pace 
rest 1min 
x2

• SET 3: Total Time = 5:45
• #30 UB WALL BALL @ #14/10ft
• 800 M RUN @ 4:15 pace!
• SET 4: Total Time = 6:35
• #25 UB WALL BALL + 5UB WB @ #14/10 ft
• 800 M RUN @ 4:05 Pace!

September 12, 2015

And today I face the dreaded Air Assault program... a rematch. All in all, better output than last week. But more rest.

(Really push to maintain 170 this week, even if you need longer breaks for the other movements) 
Assault 3min @ 170+ watts 
20 Power Snatches @ 55# for time 

• 3 MIN AA Effort @ 229 Average Watts
• 20 x P.S #55 = 1:20 (12,3,5)
• Took about 1 min rest before starting snatches

rest1min
Assault 3min @ 170+ watts
25 box jumps (20" step down)

• 3 MIN AA Effort @ 218 Average Watts
• 25 x Box Jump/Step Downs = :48
• Took about 1 min rest before starting box jumps

rest1min
Assault 3min @ 170+ watts
20 Power Cleans @ 95#

• 3 MIN AA Effort @ 209 Average Watts
• 20 P.C #95 = 1:10 (5,5,5,1,1,1,2)
• Took about 2 min rest before starting power cleans - someone stole my bar had to reset (was also gassed from AA)

rest1min
Assault 3min @ 170+ watts
25 burpees 

• 3 MIN AA Effort @ 192 Average Watts
• I was very dramatic in this effort, it hurt
• 25 Burpees = Forever. Hit a dead stop at 19 reps / 1 Min mark. Finished 25 by 1:42:(

+
30min quality mobility work (I like the mobility pieces you chose last week!) 

• 2 SETS (24 Minutes) (Woke up with a lot of neck and shoulder stiffness from HS)
• LX Ball Pec MFR (2 min R / 2 min L)
• LX Ball Subscap MFR (2 min R / 2 min L)
• LX Ball Lat Roll MRF (2 min R / 2 min L)
• 1 SET (4 Minutes)
• IT BAND Foam Roll (2 min R / 2 min L)
• 1 SET (4 Minutes)
• Bench Pigeon (2 min R / 2 min L)
• 1 SET (3 Minutes)
• Weighted Wall Straddle
• = TOTAL TIME 35 Minutes

September 11, 2015

I don't know if I was just feeling stiff/sore and not particularly strong...or if this program was just really tough. Maybe a bit of both. The heat is stifling, it's definitely a factor.

Warmup: 3 Sets 8 x Reps: small plate front raises, lateral raises, t-raises, rows + barbell presses

A. Jerk Stance Strict Press @ 31x1; 6-8 reps x 5 sets; rest 2min (all at 80# this week) 

• All sets @ #80 x 6 reps (you have got to be kidding me with 8 reps - couldn't squeak another if I tried today)

B1. Strict HSPUs; 4 reps x 7 sets; rest 1min
B2. Muscle Up; 3 reps x 7 sets; rest 1min 

• SETS 1-5: All 2+2 Strict HSPU (flat) + 3 UB Muscle Ups
• SETS 6 & 7: 2+2 Strict HSPU (flat) + 2 1/2 UB MU (made catch on 3rd, couldn't press out dip) + 1 MU
• Notes: Momentum and catch all felt good - but am still STRICT DIPPING EVERY REP. I catch in flexion, knees bent, and don't use them at all to kip out of the dip. This is going to KILL ME in competition. Need to learn how to connect kip to dips. 
• Here's video for 2 sets - they all pretty much looked like these:
• VIDEO 1: https://youtu.be/IFzbJi8HF94
• VIDEO 2: https://youtu.be/CKEtfeKLbbE
• Notes on Rests: I tried really hard to stick to rests (1 min between) - but when I got to later sets I rested approx. 30 sec between the 2+2 HSPU, and at least 1:30 before MU.

D. Butterfly pull-up; pause progression (http://gymnasticswod.com/content/butterfly-pull-progression-pt2)
Goal for this is to pause for 1 sec at top then work on your descent into next rep...see if you can connect a few this way

• Spent some time reviewing all 4 Parts of Paoli's progression. Worked on them today. Have to say it connected for me - but I was really fatigued going into this work. Did my best. Would like to try this again fresh.
• Video of Low Bar progression: https://youtu.be/EVfbUsYEamw
• Video of High Bar progression (did approx. 8 sets): https://youtu.be/KRqLAVC9NWU
• Challenge to keep legs straight!

+
Run 800m @ 4:34 pace 
rest 2min 
x4 sets

• SET 1: 4:48
• SET 2: 4:33
• SET 3: 4:38
• SET 4: 4:28

Well. 2 rounds on under pace, 2 rounds over. This was so tough for me. My breathing felt ok, my body hates running. I did have Derrick (running coach) watch me for a bit. I got some good notes and will do some drills over next few days and apply. I went from heel striking and leaning back (past) to front-loading too much (past couple of months). I need to find my "natural stride" - like walking, let body momentum happen. Roll through the foot. All things applied seemed to have immediate impact on my stride. Will see. Running is such a struggle for me. 

September 9, 2015

Snatch PR today #140 :) 'Nuff said.

Warmup: PVC D-Rom, Good mobility: banded hip capsules, weighted straddle, t-spine roller, and barbell drills.

A. Squat Snatch; build to a 'tough' single (go for a PR if you feel good, but no more than 20min on this) 

• Stuck to 20-22 min time frame after warmup, here are some videos:
• #105: https://youtu.be/OrX8Nahbsso
• #105: https://youtu.be/LuoNSCvNohM
• #115: https://youtu.be/IEcz8OdodzI
• #115: https://youtu.be/xViilThdgcs
• #125: https://youtu.be/4pCZysc45YU
• #135: https://youtu.be/viN_1_Rvyh4
• #140 - PR! https://youtu.be/oOMR59Br25I
• #145 - Attempt, fail: https://youtu.be/JeJ_PBUA1Ro

B. Drop Snatch; 3 on the minute for 6minutes 

• #55, 75, 85, 85, 85, 85 (failed last rep)

+
21-15-9:
Deadlifts (185#)
Bar Facing Burpees

• TIME: 8:58
• Deads were heavy, but efficient (R1: 7,7,7) (R2: 5,5,5) (R3: 4,1,2,2)
• Bar Face/Hop Burpees were SLOW as always (managed to pick up pace last set 9 ub)

Attachments area

September 8, 2015

Back to SUPER FREAKIN' HOT here in LA. OMG. Hit it hard for this little session today:

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

• done

B. Free Standing HS technique work for 10min 

• Some video of attempts:
• https://youtu.be/_P4jN2PDL8Y
• https://youtu.be/slxg_GrcERc
• https://youtu.be/s9HHqikMa8E
• https://youtu.be/cfADDfhedgw

C. Ido Portal Locomotion Work for 20min 

• for some reason I didn't see this - didn't do! I noticed after...

+
Assault 10 sec for max output (record wattage, calories)
rest 3min 
x 3 sets
rest as needed
Assault 10min for max calories 
*scored as two separate events. 1st 5minutes is its own score so be sure to record cals at that mark, then record total cals at 10min mark plus avg watts
If possible, record HR metrics for this. 

• Set 1: 10 Sec - 1076 Watts (forgot to get cals)
• Set 2: 10 Sec - 1106+ Watts (forgot to get cals)
• Set 3: 10 Sec - 1043 Watts (forgot to get cals)

10 MIN MAX EFFORT:

• 5 MIN MARK: 41 CALS
• 10 MIN MARK: 81 CALS / 3.2 Miles / 189 AVE WATTS / 19.4 AVE SPEED

BECAUSE I HAVE A 5K COMING UP - decided to run. But stopped at 1.07 miles it was too damn hot. I was shuffling: 10'53 average pace - ugh. This is going to be a rough run for me!

September 7, 2015

Awesome KB series warmup. Robin came to play. Great (but rough) training today. You are relentless, B.

A. DB Push Jerk with 2 sec pause in catch position; 5x5; rest 2min 

• Set1: 25's
• Set2: 30's
• Set3: 35's
• Set4: 40's
• Set5: 40's

B1. Strict HSPU; 3 reps x 5 sets; rest 20 seconds 
B2. Kipping HSPUs; 6 reps for Time x 5 sets; rest 

• All Sets UNBROKEN!!! (3 Strict to 25's/abmat - flat) + 6 UB Kips!!

1k Row @ 2:17/500m pace
15 UB Thrusters @ 85#
15 Pull-ups 
rest 60 seconds
x2

• SET 1: 7:01
• 1K Row = 4:30 @ 2:15 Pace
• Thrusters UB / Pull Ups (7,5,3)
• SET 2: 8:09
• 1K Row = 4:34 @ 2:17 Pace
• Thrusters 10 + 5 (just couldn't get there) / Pull Ups (5,5,3,2)

+
1k Row @ 2:17/500m pace
22 UB Wall Balls to 10'
10 Burpees 
rest 60 seconds 
x2

• SET 3: 6:40
• 1K Row = 4:32 @ 2:16 Pace
• Wall Balls UB no problem, Slow burpees
• SET 4: 7:00
• 1K Row = 4:38.9 @ 2:19.9 Pace :( (Started off so slow, finished last 600 M @ 2:10 pace, but couldn't catch up)
• Wall Balls UB no problem, Slow burpees

September 6, 2015

Had to take yesterday off to spend time with family. Took everyone on a hike - only a couple of miles, was very hot. Nice to get out though! Went in to train today, did yesterday's program:

Warmed up: 1K Row (2:20 pace, felt heavy and sluggish - has been a few late nights, poor eat/sleep with family here - it showed today) + Barbell warmup

Could NOT turn over on the bike today! Legs were sluggish, just couldn't keep Watts up no matter what. Slugged through and got work done, but did not perform as well as I'd hoped. May have to revisit this one.

Assault 3min @ 175+ watts 
1min max Power Snatches @ 55#

• Watts ave. 151 + 17 Power Snatches (12 UB + doubles, singles)

rest1min
Assault 3min @ 175+ watts
1min max box jumps (20" step down)

• Watts ave. 161 + 20 Box Jump / Step Downs

rest1min
Assault 3min @ 175+ watts
1min max Power Cleans @ 95#

• Watts ave. 148 :( + 14 Power Cleans

rest1min
Assault 3min @ 175+ watts
1min max burpees 

• Watts ave. 149:( + 13 Lazy Burpees

+
30min quality mobility work 

• rotation cycle a few times (approx 2-3 min per station)
• Box Pigeon
• T-Spine Roller
• Weighted Wall Straddle
• KB Shoulder Capsule rotation
• Elevated Wrist Stretch (30 sec) in HS  - Trap 3 Presses
• Jefferson Curls

September 4, 2015

Trained with Marissa and Robin at Mindset today. Was fun! Happy with MU work today and AE work.

A. Jerk Stance Strict Press @ 31x1; 8reps x 5 sets; rest 2min

• Came out a little hot on these today, had to drop weight
• Set 1: #85 x 7 reps
• Set 2: #85 x 6 reps
• Set 3: #75 x 8 reps
• Set 4: #75 x 8 reps
• Set 5: #80 x 7 reps

B1. Strict HSPUs; 4 reps x 6 sets; rest 1min
B2. Muscle Up; 3 reps x 6 sets; rest 1min 

• Set 1: 2,1,1 HSPU + 3 UB MU
• Set 2: 2,2 HSPU + 3 UB MU
• Set 3: 2,2 HSPU + 3 UB MU
• Set 4: 2,1,1 HSPU + 3 UB MU
• Set 5: 2,2 HSPU + 3 UB MU
• Set 6: 2,2 HSPU + 3 UB MU
• All HSPU done with 25lb plate + abmat (flat)
• All MU's done UNBROKEN - felt good!

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) 

• kind of a mess

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

• 600 M RUN (3:20-3:30 pace) + 500 M ROW (2:15-2:18 pace) x 7 SETS

September 2, 2015

Best part of today is I go to train with my Sister! She's visiting through Sunday, hoping to have a few more workouts with her!

Warmup: Ido Squat Routine + Small Plate Series, 8 Rep each Banded Snatch pulls, Snatch Pull Unders, Drop Snatch (all empty bar) - build up to 105 then:

A. Squat Snatch; 9 singles @ 105# +; rest as needed 

• Set 1: https://youtu.be/Ao1hXqBb8IE
• Set 2: https://youtu.be/YvgT3gQu85Q
• Set 3: https://youtu.be/JCb-S_Hq45A
• Set 4: https://youtu.be/Sv5O3w36Gy0
• Set 5: https://youtu.be/ueSQwptSS24
• Set 6: https://youtu.be/pCbSxNQ7AkM
• Set 7: https://youtu.be/yfzJ1LdpTuM
• Set 8 - up to #115: https://youtu.be/1Vu9tfDnt-o
• Set 9 - up to #115: https://youtu.be/ChwD_PleRk8

B. Snatch Balance + 2 OHS @ 32x1; 5 complexes; rest 2min (I like what you did last week, looking more and more solid, let's stick with this and use it as a technique opportunity for a few weeks)

• didn't go as heavy this week - I took a pretty nasty bail on my 2nd set and it rattled me - just took it easy, felt solid
• Set 1: #85
• Set 2: #85
• Set 3: #95
• Set 4: #100
• Set 5: #100

+
5-4-3-2-1:
Squat Cleans @ 115#
1-1-1-1-1: 
Muscle Ups 

• TIME = 3:30

- rest 10min
10-8-6-4-2:
Deadlifts @ 185#
4-4-4-4-4:
Burpee Box Jumps @ 20"

• TIME = 5:28
• THIS WAS SO MUCH WORSE THAN I THOUGHT IT WOULD BE!!! I feel I've done NO Deadlifts forever - they felt heavy:( 

September 1, 2015

A new month, a new record on the Air Assault:) At least I have the Rolling Stones Anthology to serve as the soundtrack to my pain.

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

• done 3 sets x 8 reps each

B. Free Standing HS technique work for 10min 

• done - not pretty still very unsure of myself upside down - did close to wall, managed to put a few seconds at a time together

C. Ido Portal Locomotion Work for 20min (what you have been doing for this has been perfect!) 

• 3 sets: 10 M duck walk, 10 M bear crawl, 10 M horse walk, 10 M lizard, 10 M ostrich, 10 m HS Swings + 10 Transverse Bridge + 5 Bridge Press Ups + 3-5 HS Kick Ups / Holds

+
Airdyne 30 Sec @ 85%
rest 10 seconds 
x14 sets

• Time 9:20
• Dist. 2.8 miles
• Total cals =74
• Ave. Watts = 181
• Ave. Speed = 18.2

+
Airdyne 20min @ 150-160 BPM 

• Total CALS = 154!!! Beat last week!!!
• Dist. 6.3 Miles
• Ave. Watts = 180
• Ave. Speed = 19.0