Thursday, June 30, 2011
Friday- 07/01/11- Testing- 28 days til Cali
For time- 25 shoulder to overhead @ 70% of 1RM, 50 burpees- 12:02 with 165#, s2o took just under 10 min, hardest part was getting weight from front to back rack, bruised top of spine pretty good. Trying to look for the positive in my performance, but very frustrated with this one. Need alot of work with shoulder mobility and getting confident splitting out instead of trying to press the weight. On the bright side, the burpees only took 2 min after all those s2o.
Thursday- 06/30/11- Rest Day- 29 days til Cali
Rest up for testing on Friday and Double or Triple testing on Saturday
Wednesday, June 29, 2011
Wednesday- 06/29/11- Training- 30 days til Cali
20 min. Run @ Z1- done
+
LIGHT split jerk practice...
LIGHT- worked up to 157#
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Mobility work- put in about 30-40 min of work, feeling loose!
+
LIGHT split jerk practice...
LIGHT- worked up to 157#
+
Mobility work- put in about 30-40 min of work, feeling loose!
Monday, June 27, 2011
Tuesday- 06/28/11- Training- 31 days til Cali
10 min. Ring HSPU Practice- rings were taken, worked on parallete negatives, hs walks, and wall runs
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4 sets @ 95%:
15 KBS @ 2 pood
Row 200m
walk rest 5 min.
1:15, 1:14, 1:16, 1:17
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4 sets @ 95%:
15 Burpees
Row 200m
walk rest 5 min.
1:18, 1:19, 1:22, 1:20
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4 sets @ 95%:
15 CTB Chinups
Row 200m
walk rest 5 min.
1:15, 1:25, 1:30, 1:29
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10 min. Run @ Z1- done
+
4 sets @ 95%:
15 KBS @ 2 pood
Row 200m
walk rest 5 min.
1:15, 1:14, 1:16, 1:17
+
4 sets @ 95%:
15 Burpees
Row 200m
walk rest 5 min.
1:18, 1:19, 1:22, 1:20
+
4 sets @ 95%:
15 CTB Chinups
Row 200m
walk rest 5 min.
1:15, 1:25, 1:30, 1:29
+
10 min. Run @ Z1- done
Monday- 06/27/11- Training- 32 days til Cali
Clean Complex
5 Sets:
Power Clean
Front Squat
Hang Squat Clean
Squat Clean
Rest 3 min.
Increase Weight Each Set
- 175/185/190/190/195- hang clean and squat clean were tough on last two sets on grip, these were fun!
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A1. Back Squat: 3 Heavy x 5 sets; Rest 0 sec.- 225/225/245/245/245
A2. Rope Climbs: 2 touch and go very fast x 5 sets; rest 2 min.- all UB and fast
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5 min. cool down run @ Z1- done
- on another note, I got a 4 inch PVC pipe to replace my foam roller and I LOVE IT!
5 Sets:
Power Clean
Front Squat
Hang Squat Clean
Squat Clean
Rest 3 min.
Increase Weight Each Set
- 175/185/190/190/195- hang clean and squat clean were tough on last two sets on grip, these were fun!
+
A1. Back Squat: 3 Heavy x 5 sets; Rest 0 sec.- 225/225/245/245/245
A2. Rope Climbs: 2 touch and go very fast x 5 sets; rest 2 min.- all UB and fast
+
5 min. cool down run @ Z1- done
- on another note, I got a 4 inch PVC pipe to replace my foam roller and I LOVE IT!
Friday, June 24, 2011
Saturday- 06/25/11- Testing- 34 days til Cali
Heavy Helen-
3 Rounds:
400 m run
21- 2pood kb swing
12- ctb pull ups
- 9:59, forearms were smoked in third round, swings were 21, 11/10, 11/10, pu's were 12, 6/6, 4/4/2/2
3 Rounds:
400 m run
21- 2pood kb swing
12- ctb pull ups
- 9:59, forearms were smoked in third round, swings were 21, 11/10, 11/10, pu's were 12, 6/6, 4/4/2/2
Friday- 06/24/11- Double Testing- 35 days til Cali
5 rounds for time
*wearing 20# vest
7-1.5 pood double kb thruster
11-burpees
-13:43, shoulders are smoked! Thrusters were 7, 4/3, 4/3, 2/3/2, 2/1/2/1/1. Great wod!
Rest 2 hours
In 10 minutes: Establish 1RM squat snatch. - tied current pr with 145#, got under 155# 3 times but lost it forward on the way up each time. Tried 150# as time was expiring and missed it as well. 145 felt easy, even though didnt pr today, still fell like im making some progress on these.
Then immediately:
5 muscle ups
50 double unders
50 sit ups (all sit ups anchored with abmat)
5 muscle ups
40 double unders
40 sit ups
5 muscle ups
30 double unders
30 sit ups
5 muscle ups
20 double unders
20 sit ups
5 muscle ups
10 double unders
10 sit ups
- 12:30, changed from oly shoes into inov-8 which cost me approx. 10 sec on this, MU's were 5, 1/1/1/1/1, 2/1/1/1, 2/2/1, 2/1/1/1/- not happy with these, need to work on getting both elbows through when fatigued, du's were mainly ub but definitely felt right heel bruise on these, sit ups were fast and ub
*wearing 20# vest
7-1.5 pood double kb thruster
11-burpees
-13:43, shoulders are smoked! Thrusters were 7, 4/3, 4/3, 2/3/2, 2/1/2/1/1. Great wod!
Rest 2 hours
In 10 minutes: Establish 1RM squat snatch. - tied current pr with 145#, got under 155# 3 times but lost it forward on the way up each time. Tried 150# as time was expiring and missed it as well. 145 felt easy, even though didnt pr today, still fell like im making some progress on these.
Then immediately:
5 muscle ups
50 double unders
50 sit ups (all sit ups anchored with abmat)
5 muscle ups
40 double unders
40 sit ups
5 muscle ups
30 double unders
30 sit ups
5 muscle ups
20 double unders
20 sit ups
5 muscle ups
10 double unders
10 sit ups
- 12:30, changed from oly shoes into inov-8 which cost me approx. 10 sec on this, MU's were 5, 1/1/1/1/1, 2/1/1/1, 2/2/1, 2/1/1/1/- not happy with these, need to work on getting both elbows through when fatigued, du's were mainly ub but definitely felt right heel bruise on these, sit ups were fast and ub
Tuesday, June 21, 2011
Wednesday- 06/22/11- Training- 37 days til Cali
A. Split Jerk: 3 x 3 @ 80%; rest 90 sec.- all sets with 185
*Yes, 90 sec. This is incomplete rest. Use blocks if you have them
B. Split Jerk: 3 x 3 @ 90%; rest 3 min.- 205, 195, 195- need to focus on keeping elbows up on drive
C1. Front Squat: 2,2,2,2,2; rest 0 sec. Increase weight each set- scratched these and the handstand walks, had no energy after getting 4 hrs sleep, driving to Memphis, and sitting at the courthouse in a suit all day.
C2. Handstand Walk: 40 ft.(length of gym) x 5; rest 2 min.
*If you can't walk on your hands. Do wall runs.
*All sets of FS should be challenging, go for a 2rm on last set. But DO NOT fail.
*Yes, 90 sec. This is incomplete rest. Use blocks if you have them
B. Split Jerk: 3 x 3 @ 90%; rest 3 min.- 205, 195, 195- need to focus on keeping elbows up on drive
C1. Front Squat: 2,2,2,2,2; rest 0 sec. Increase weight each set- scratched these and the handstand walks, had no energy after getting 4 hrs sleep, driving to Memphis, and sitting at the courthouse in a suit all day.
C2. Handstand Walk: 40 ft.(length of gym) x 5; rest 2 min.
*If you can't walk on your hands. Do wall runs.
*All sets of FS should be challenging, go for a 2rm on last set. But DO NOT fail.
Monday, June 20, 2011
Tuesday- 06/21/11- Training- 38 days til Cali
5 min. Row @ Z1(conversational pace)
+
10 sets:
Row 1 min. @ 85-90%- these were mainly between 1:45-1:50
Row 1 min. @ 70%- 2:05-2:20
*This should NOT be lactic. If it is, slow down!
Use this session to work on breathing.
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5 min. cool down run @ Z1
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10 sets:
Row 1 min. @ 85-90%- these were mainly between 1:45-1:50
Row 1 min. @ 70%- 2:05-2:20
*This should NOT be lactic. If it is, slow down!
Use this session to work on breathing.
+
5 min. cool down run @ Z1
Sunday, June 19, 2011
Monday- 06/20/11- Training- 39 days til Cali
Special thanks to Mike McGoldrick for programming for me and helping me get ready for the games!
Snatch Complex:
5 Sets:Did 105/115/120/125/135- felt very loose after great warm up, used straps on first two sets but didnt feel comfortable so ditched the straps and just hook gripped. First time ever doing hang snatches with 135, and 145# was my last full squat snatch 1RM so pretty pumped about this today.
Power Snatch
2 Snatch Balance
3 OHS
2 Hang Squat Snatch
Increase Weight Each Set
Rest 3 min.
*Use straps if you have them
+
9-10 sets @ 100%- 117m, 111, 107,104,101, 100, 98, 97, 98, 100- these got rough quick, glutes were on fire after 4th set, great stuff!
20 sec. Row
12-15 x Rest
Snatch Complex:
5 Sets:Did 105/115/120/125/135- felt very loose after great warm up, used straps on first two sets but didnt feel comfortable so ditched the straps and just hook gripped. First time ever doing hang snatches with 135, and 145# was my last full squat snatch 1RM so pretty pumped about this today.
Power Snatch
2 Snatch Balance
3 OHS
2 Hang Squat Snatch
Increase Weight Each Set
Rest 3 min.
*Use straps if you have them
+
9-10 sets @ 100%- 117m, 111, 107,104,101, 100, 98, 97, 98, 100- these got rough quick, glutes were on fire after 4th set, great stuff!
20 sec. Row
12-15 x Rest
Saturday, June 18, 2011
Saturday- 06/18/11- Training- 41 days til Cali
A. 100 burpees for time- 4:34, I think my last attempt at this was 4:58, felt great, kept moving the whole time
B. Minimum 15 min mobility work- done, feeling great, got a couple little bumps and bruises but cant wait to start hitting McG's programming on Monday!
B. Minimum 15 min mobility work- done, feeling great, got a couple little bumps and bruises but cant wait to start hitting McG's programming on Monday!
Friday- 06/17/11- Training- 42 days til Cali
4 rounds- 400m run, 10 power cleans- 185, 20 t2b- 17:48, should have pushed harder on the middle two sets of cleans and t2b
Wednesday, June 15, 2011
Thursday- 06/16/11- Active Recovery- 43 days til Cali
Active Recovery day- yard work to do, dogs to walk/jog, grocery store and food prep for the week
Tuesday, June 14, 2011
Wednesday- 06/15/11- Recovery- 44 days til Cali
A. 15 min Squat Snatch practice, stay light, focus on perfect form- worked mainly at 95 and 115
B. Row 500 m, 30 pull ups, Run 400 m, 30 ring dips, 100 double unders- just keep moving, don't red line- 7:25, focused on staying steady and controlled, row was 1:39.1, pu's 20/10, run was prolly around 1:30 pace, rd's 10/7/3/5/4/1, du's unbroken
C. Minimum 15 min mobility work- done
B. Row 500 m, 30 pull ups, Run 400 m, 30 ring dips, 100 double unders- just keep moving, don't red line- 7:25, focused on staying steady and controlled, row was 1:39.1, pu's 20/10, run was prolly around 1:30 pace, rd's 10/7/3/5/4/1, du's unbroken
C. Minimum 15 min mobility work- done
Tuesday- 06/14/11- We Goin To Cali!!!
Well sports fans, we did it! Team CFM placed third overall in the Central East region and is going to compete at the Games Finals in LA July 29-31 at the Home Depot Center. I could not be prouder to be a part of this team, we will be ready to do work and compete with the best in the world! Gonna take it easy the rest of the week and be ready to kill it next week.
Wednesday, June 8, 2011
Thursday- 06/09/11- Rest/Travel Day
Rolling up to Columbus, OH for Regionals! I feel great and ready to throw down, I have put in the time and effort and I am looking forward to competing against the best. Prayers for safety and focus are appreciated.
Monday, June 6, 2011
Tuesday- 06/07/11- Regional Prep/Peaking/3 year Anniversary!
A. 15 Box Jumps; rest 1 min x 3
B. 15 Toes 2 Bar fast; rest 1 min x 3
C. 10 Dumbell GTO, fast touch and go; rest 1 min x 3
D. Row Sprints: 1 min @ game pace; 1 min rest x 2
E. Minimum 15 min mobility work
-Today is my 3 year anniversary of being married to the best woman on the face of the Earth. I thank God for putting Ashley in my life! I love her more than anything in this world and she is the best thing that has ever happened to me. I look forward to spending the rest of our lives together.
B. 15 Toes 2 Bar fast; rest 1 min x 3
C. 10 Dumbell GTO, fast touch and go; rest 1 min x 3
D. Row Sprints: 1 min @ game pace; 1 min rest x 2
E. Minimum 15 min mobility work
-Today is my 3 year anniversary of being married to the best woman on the face of the Earth. I thank God for putting Ashley in my life! I love her more than anything in this world and she is the best thing that has ever happened to me. I look forward to spending the rest of our lives together.
Monday- 06/06/11- Regional Prep/Peaking
A. Dead Lift - build to a tough 3 in a few sets - NOT a 3RM; rest as needed
B. TnG DL practice - few reps, few sets, heavy - rest as needed
C. HSPU practice - speed and execution - not fatigue - 5-7 min
+
Row 400 m @ 80%
rest 2 min
Row 400 m @ 90%
rest 2 min
Row 400 m @ 97%
D. Minimum 15 min mobility work
-Feeling GREAT! Special thank you to McG for programming the next two days! It has always been tough for me to know exactly how much is enough to stay sharp without overdoing it.
B. TnG DL practice - few reps, few sets, heavy - rest as needed
C. HSPU practice - speed and execution - not fatigue - 5-7 min
+
Row 400 m @ 80%
rest 2 min
Row 400 m @ 90%
rest 2 min
Row 400 m @ 97%
D. Minimum 15 min mobility work
-Feeling GREAT! Special thank you to McG for programming the next two days! It has always been tough for me to know exactly how much is enough to stay sharp without overdoing it.
Saturday, June 4, 2011
Saturday 6/04/11- Regional Prep
A. 21/15/9- 275# deadlift, 30 box jump
B. Minimum 15 min mobility work
B. Minimum 15 min mobility work
Thursday, June 2, 2011
Friday- 6/03/11- Regional Prep
Team Wod 1- Team of 4: Each person rows 750m, complete 50 HSPU as a team, each person rows 750m
Rest 20 min
Team Wod 6- Team of 4: 20 cal row, 30 burpees, 30 G2O (45/35 dumbbells), 30 T2B, 150 ft overhead walking lunge (45/25), 150 ft sprint- first person starts on row, second person begins row after first person has completed it, and so on for all 4 people
Rest 20 min
Team Wod 6- Team of 4: 20 cal row, 30 burpees, 30 G2O (45/35 dumbbells), 30 T2B, 150 ft overhead walking lunge (45/25), 150 ft sprint- first person starts on row, second person begins row after first person has completed it, and so on for all 4 people
Wednesday, June 1, 2011
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