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