October 14, 2015

A. Power Snatch; 7 singles @ 85-105#; rest as needed

• #85,90,95,100,105,105,105 - all decent, last ones foot work was crap (jumped out)
• still not feeling super confident back at the snatch
• I have videos, but they're boring.

B. Power Snatch; 5 on the minute for 12min (increase weight every 4 sets) 

• this was so much worse than I thought it would be
• SETS 1-4 @ #75
• SET 5 (5 x #85); SET 6 (4 x #85); SET 7 (5 x #80); SET 8 (5 x #80) (singles)
• SETS 9-12 @ #75 - had to drop down, did mostly 3,2

+
8 Sets: 
15 UB Wall Balls (goal is UB) 
rest 20 seconds 
10 Barbell Thrusters (35#) 
rest 1:40

• All sets done UB (#14 / 10FT) / #35 Barbell
• All total times include :20 rest between WBS/Thruster

Set 1: 0-1:07 (1:07)
Set 2: 2:47-3:53 (1:06)
Set 3: 5:37-6:41 (1:04)
Set 4: 8:19-9:25 (1:06)
Set 5: 11:05-12:11 (1:06)
Set 6: 13:51-14:58 (1:07)
Set 7: 16:38-17:43 (1:05)
Set 8: 19:17-20:23 (1:06)

October 13, 2015

Did some quick mobility then got straight to it. Wanted to take opportunity to do row with House and Felix, so had to skip ab work in middle. Will try to get it after coaching tonight.

A. TTB; 7 on the minute for 7 minutes 

• Done. All sets UB. No problem:)

B. Straddle Hollow Hold (as much compression as possible); AMSAP x 4 sets; rest as needed (legs spread with slightly bent knee...make sure low back stay pressed against the ground)
C. Side Plank on hand (feet on bench with top foot on top and bottom
foot underneath squeezing bench); 15 seconds x5/side; rest 30 seconds bw sides 
+
Row 1k @ 4:40 pace 
Row 1k @ 4:10 pace 
rest 1min 
x 3 sets 

SET 1: 1K@ 4:47.3 / 1K@4:58.3 = Total Time 9:45.6

SET 2: 1K@ 5:09.5 / 1K@4:56.8 = Total Time 10:06.3

SET 3: 1K@ 4:56.9 / 1K@4:52.9 = Total Time 9:49.7

OK. So. Yes, this was daunting. I was NOT able to make the prescribed splits (4:40/ 4:10). Not even close. In order to stay on the rower, and to actually complete this task, I had to just row, focus on my form, and not stop. I'm not happy with my splits, hopefully next week will be an improvement. My breathing was fine. My back was ON FIRE as I predicted, but it was upper/middle flare up - nothing to do with the injury I have had past few days. I actually pretty good today. I just didn't make the splits.

Notes from row Coach:
- head position good
- engaging glutes and good final pull
- head position better
- need to get catch position with back more hinged (too upright at catch)
- need to actively engage lats (elbows down) at catch so solid pull from beginning
- need more quad activation (this will happen when coming more hinged forward at catch)
- said the area that flares up is actually ok, just need to keep working on exposure
- need to make last 500 M of work the best form, as this is what stays with the body and becomes ingrained as form - so tried not to fall apart at end:)

October 12, 2015

Ended up taking Sunday off, my back was in really bad shape. I rested in bed most of the day, icing intermittently and working mfr with softball.

Today, I took an extended period of time to warmup. I was tentative, but ended up feeling really good - at least in the first part. I scaled the loads in the EMOMS because I was scared of re-injuring / re-inflaming the area. Of course, I'm good and warm - so will only know later when I cool off. I spent 15 minutes post training doing some back decompression and roll out stuff.

C2B Pull-up Progression work as warm-up

• Did 7 Sets BF Pause Progression, EMOM 7. Felt pretty good!
• Video for Sets 5,6,7. Last two sets I used a towel between feet to try and keep together.
• Set 5: https://youtu.be/FyPV8YlR0C0
• Set 6: https://youtu.be/8MG1YffIsWA
• Set 7: https://youtu.be/371jXNCUKMk

A. Strict HSPU; 4 reps x 8 sets; rest as needed to ensure quality reps 

• Did one set approx. E2MIN. ALL SETS UB X 4!!! (25's / Abmat)

B. Muscle Up x3 + Muscle-up Negative x1; 5 complexes NOT for time 

• This was kind of a mess - because if you meant for me to do 4 UB MU with the last being a negative, that wasn't gonna happen!
• Did all sets 3 UB + 1 - with various attempts
• Set 1: 3UB + 1 (disaster neg.): https://youtu.be/eJtsDKcAEco
• Set 2: 3UB + 1 (box assist neg): https://youtu.be/8s6oPHtEtoA
• Set 3: 3 UB + 1 Strict MU: https://youtu.be/nsb1NvanfFM
• Set 4: 3 UB + 1MU+1Dip: https://youtu.be/S9IufoVcupM
• Set 5: 3 UB + 1MU +1Dip: https://youtu.be/phQGNV1sXt8

+
14min EMOM
Odd: 6 S2OH @ 105-120#
Even: 24 Double Unders 

• Scaled loads, due to back stress - all sets done UB @ #105 
• First two sets UB push press, last 3 sets 4-5 Push Press + 1-2 Push Jerk
• First and Last Sets UB Dubs

rest 2min 
14min EMOM
Odd: 6 Deadlifts @ 200#
Even: 6 Burpee Box Jumps (20") 

• Scaled load on Deads due to back stress - all sets done UB @ #155
• Burpee Box Jumps smooth - all sets UB in approx 20-22 seconds

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

• mostly lower back decompression and rollout
• spent 5 min on pvc/ 2.5 lb plate oh passes on bench

October 9 & 10 2015

Came out kind of hot today and did something dumb. I got caught up in the energy at the gym and decided (after doing about 10 minutes of mobility) I should jump in on the WOD with the class as my warmup (it looked so fun - Nutts).
Here's the upside: I can do 10 UB HSPU + 20 UB Deadlifts #175 in under 2 minutes...
Here's the downside: I tweaked my back somewhere in there which sent me into full spasm.

So, I stopped. I rolled out, worked with the lx and soft ball. Did some mobility flow, and tried to do my actual program. So dumb. I was warm, but with the muscle spasm going down my right lower back and hip, I was limited. I iced it last night. I ended up doing half the program and then coming in today (Saturday) to do the conditioning. I have iced and mobilized, it's still pretty tight. Like sciatic nerve pain. Should subside by tomorrow. Have had it before.

Friday, October 9:
After dumb warmup and mobility, here's what I did:
Warm-up: 
12min EMOM: 
Min 1: Butterfly Pause Progression for the minute 
Min 2: 4 Pistol Deck Squats per leg
Min 3: 30 Double Unders

• skipped the bf work - couldn't kip legs back, too much spasm
• Pistol deck squats no problem (a little tentative on right side, but fine)
• Dubs fine

+
A1. Close Grip Bench Press @ 21x1; 15 reps x 3 sets; rest 1min 
A2. Hanging Alternating Leg Raise from L Hold; 8 reps/leg x 3 sets; rest 2min 

• done - all sets at #65 on tempo for 15 reps (I started first set at #85, only got through 6 reps!)

B1. False Grip Ring Pull-up @ 21x1; AMRAP x 3 sets; rest 1min 
B2. Bent Knee Hollow Body Hold; AMSAP x 3 sets; rest 90 seconds 

• hit 3 reps pull ups each time - limited by false grip pinching / unable to maintain grip
• held 60 sec each set

Decided was in too much pain to continue, so went home to ice.

Saturday, Oct. 10

Came in and did 20 Minutes of lower body mobility flow and intense work with LX and Softball in glute and low back. Did 5 minutes of rowing. Then did this program:

+
8 Sets: 
10 Cal Assault 
10 Box Jumps (20" and step down) 
rest 2min bw sets

• Felt pretty good - took 5 seconds between bike and box each set
• Watts ranged from 350 down to 228. Attempted to keep over 250 on average.
• All box jumps smooth (tentative on right side due to pain) but felt good - felt lactic acid around reps 8
• Set 1: 1:26
• Set 2: 1:18
• Set 3: 1:24
• Set 4: 1:24
• Set 5: 1:29
• Set 6: 1:25
• Set 7: 1:16
• Set 8: 1:19

October 7, 2015

Had a great motivating chat with my Coach today:) Thanks, B!

Warmed up with some Hamstring mobility series, foam rolling, and barbell warmup.

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

• so, I know we said I'm still "strong enough" but seriously, it's not as fun doing complexes at #160 and failing at #170 - when I used to do them at #185. It's just not as much fun. Don't care what you say. Anyway, I did 5 solid sets, the last 2 sucked.
• Set 1: #135 https://youtu.be/jGnlESWdPn8
• Set 2: #155 https://youtu.be/FLztA4fb9vM
• Set 3: #160 https://youtu.be/p6WGSxESiaA
• Set 4: #165 https://youtu.be/suLtek8a7ik
• Set 5: #165 https://youtu.be/IYNsMn9QIbY
• Set 6: #170 (Power Clean + fails) https://youtu.be/4V4N3racwfU
• Set 7: #170 (Power Clean + fails) https://youtu.be/KgZcmqNtLQU

B. Back Squat; 6 reps x 6 sets @ 5# heavier than last week; rest 2:30bw sets 

• Goal was to squat heavier than last week (not saying much), so I did. Still not back over #200. Maybe next week
• 6 Sets, all felt solid every rep, good tempo: #155 / #165 / #170 / #175 / #180 / #190

C1. Single leg Good Mornings (unweighted); 10 reps x 4 sets; rest 1min 
C2. Single Leg Glute Bridge; 10 reps x 4 sets; rest 1min 

• done

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

• All sets UB Snatches / Broke Lunges into 12/12
• Set 1: Time 0-1:50 (1:50)
• Set 2: Time 3:50-6:04 (2:14)
• Set 3: Time 8:04-10:26 (2:22)
• Set 4: Time 12:26-14:28 (2:02)
• Set 5: Time 16:28-18:36 (2:08)
• Set 6: Time 20:36-22:20 (1:44)

October 6, 2015

Was tired and hungry during regular training time today, so I ran home to eat and rest before coaching PM. I actually stayed after tonight and got my training in - felt pretty good:)

Warmup was Ido Portal Scap routine and light barbell work.

A. Jerk Stance Strict Press @ 31x1; 3-4reps x 6 sets; rest 2min (80lbs +) 

• Set 1: 4 x #85
• Set 2: 4 x #90
• Set 3: 3 x #95
• Set 4: 4 x #95
• Set 5: 3 x 100
• Set 6: 3 x 100

B. 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

• Worked for 10 min, stringing 3-4 together with pause and straight body

+
5 Rounds for Time:
3 Strict HSPUs
3 Muscle-ups 

• TOTAL TIME = 10:30
• For time put on the pressure, wasn't able to string as many together as I'd hoped. Here are the splits:
• Round 1: 3 UB HSPU + 3 UB MU / Time = 0-:45 (:45)
• Round 2: 1,1,1 HSPU + 1 + 2 MU / Time = :45-3:07 (2:19)
• Round 3: 1,1,1 HSPU + 2 + 1 MU / Time = 3:07-5:40 (2:33)
• Round 4: 1,1,1 HSPU + 2 + 1 MU / Time = 5:40-8:29 (2:49)
• Round 5: 1,1,1 HSPU + 2 + 1 MU / Time = 8:29-10:30 (2:01)

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

• TOTAL ROUNDS = 11 + 6 CALS
• Rounds 4,5,6,7,8,9,10 were UB dubs (1,2,3,11 had breaks)

October 5, 2015

I left of training last Wednesday, when I attempted to do the program I re-did today. Last time, I worked through 5 sets of the Snatch complex, but was not connecting at any weight. I think I worked up to #95 and moved on. I did 2 sets of the banded DL / db death march and called it a day.

Then we drove to Oregon for a vacation - had a great time:) I attempted to train on Friday (because my friends wanted me to go to their CF) but I really just did some mobility and a little shoulder work - still was feeling unmotivated and sluggish. On Saturday, I went for an awesome 20 mile bike ride, which was great for the soul. We drove home last night, wish we could have stayed longer.

Back at work today. I wanted to get a full training session in, so I picked up the last program and tried it. I still felt rather disconnected on the Snatch complex. I've uploaded the 8 sets I did, starting at #75 and only working up to #100 - I started falling apart again. I moved on to the reset and slugged through.

A. Hang Snatch + Snatch x2; 7 complexes; rest 2 min 

• Complex #75: https://youtu.be/CYK-KUeNyg8
• Complex #85: https://youtu.be/c45o03_JUjw
• Complex #85: https://youtu.be/H9EuonKVX0E
• Complex #85: https://youtu.be/-pyASl_Aur0
• Complex #90: https://youtu.be/TlQOvdYi7vE
• Complex #95: https://youtu.be/5ripiUo-g8M
• Complex #95: https://youtu.be/EEAHxPVj70E
• Complex #100: https://youtu.be/m0J1O7f1s2Q

B1. Banded Deadlift; 6,6,4,4,4; rest 1min 

• #145 (6); #165 (6); #175 (4); #180 (4); #180 (3) 
• These got me at the end - SO tough! 
• How much weight should I be pulling for these? I'm embarrassed how light this was...

B2. Death March; 10 steps/leg x 5 sets; rest 2min https://www.youtube.com/watch?v=2o_ 

• All sets done with 25's DB's. Had to stop for breather 10 steps + 10 steps

C. Weighted Hip Ext @ 2222; 8-10 reps x 4 sets; rest 2min 

• My back was lit up by this point, and under time constraints - chose to skip ahead

+
5 Sets:
Assault 10 Seconds @ 100%
30 UB Wall Balls 
rest 4min 

• WTF. THIS WAS DEMORALIZING. Were you anticipating I would complete all sets UB? #14 + 10ft? What was the target 100% watts? I seriously gave this my all and just crumbled!!  I tried to eyeball the highest wattage hit in 10sec
• SET 1: 900+ Watts + 30 UB WBS (#14 / 10ft) - time 1:15
• SET 2: 869+ Watts + 27 UB + 3UB WBS (#14 / 10ft) - time 1:40
• SET 3: 864+ Watts + 15 UB + 5, 10 WBS (#14 / 10ft) - time 2:00
• SET 4: 869+ Watts + 20 UB + 10UB WBS (#10/ 10ft - dropped to #10!!) - time 1:45
• SET 5: 896+ Watts + 10UB +10UB + 10 SINGLES!! (#14 / 10ft - back up to #14) - time 1:57