Monday- 07/25/11- Power/Intervals/Taper- 4 days til Cali

A. Front Squat: 3,2,1; Rest 5 min.
B. Push Press: 2-3 reps, no more than 90%; rest 3 min.
C. Chin Ups: 15 fast x 3; rest 90 sec.
D. Row Sprints: 20 sec. all out x 4; rest 3:40

Saturday- 07/23/11- Training + Test- 6 days til Cali

3 sets- Run 400 m @ 95%, rest 2 min b/t sets
-1:06, 1:04, 1:05

Rest as Needed

For time- Row 400 m, 21 squat cleans (95/65), 15 HSPU (regional standards), 21 squat cleans (95/65), Row 400 m
-7:20

Friday- 07/22/11- Training- 7 days til Cali

Swim: 50m x 5; rest 3 min.
*Try to get 50m without stopping. Focus on smooth strokes and breathing.
Relax Then, if it's no problem, pick up the pace.
-:49/:47/:47/:47/:48, felt really good in swimming for the first time ever.  Gotta thank my wife Ashley for giving me some pointers that really helped out!
+
3 sets @ 100%:
25 D.U.'s
20 OHS 95#/65#
15 KB Swings @ 2pood
10 Pullups
walk/rest 5 min.
-1:36/1:44/2:30 (grip was smoked on last set, broke 3 times on swings)
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20 min. Handstand walk practice
*If you can't make it more than 2 steps that's fine. Organize a plan and
figure out how to get some distance in.
-made a little progress on these, got 3 steps in a row a couple times before falling, haha

Wednesday- 07/20/11- Training- 9 days til Cali

20-30 min Skill Practice- pick several different skills (muscle ups, butterfly pull ups, handstand walks, pistols, etc.) and work to perfect form but dont go to failure on anything
           +
Row 2 min. @ 80%
rest 5 min.
Row 2 min. @ 90%
rest 5 min.
Row 2 min. @ 95%
           +
20-30 min Mobility          

Tuesday- 07/19/11- Test- 10 days til Cali

ALL out 100% Effort
3 min. AMRAP:
7 Thrusters @ 95#/65#
20 Double Unders
-5 rounds, missed 2 or 3 times on first set of du, everything else UB
rest 15 min.
5 min. AMRAP
15 Wallballs (High and Heavy)
15 Back Extension
- 4 rounds (20# med ball to 12' target), wall balls got rough quick and combo with back ext fried hamstrings, should have pushed harder on this one
rest 15 min.
7 min. AMRAP
Row 200m
20 burpees
- 3 rounds + 9 burpees, this one was a big time gut check, very tough, outstanding programming!

Game Day mentality. Have fun!

Monday- 07/18/11- Training- 11 days til Cali

If you can run in the AM do this.
10 min. run @ Z1
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5 Sets:
Run 1 min. @ 90%
walk/rest 1 min.
+
10 min. run @ Z1

Rest 6 hours

5 rounds for time:
1 squat snatch @ 115#/80#
9 OHS @ 115#/80#
15 GHD Situps


If not do this:
10 min. run @ Z1
+
5 Sets:
Run 1 min. @ 90%
walk/rest 1 min.
- went a little hard on first two sets but felt good, didnt get lactic but breathing was labored on last two sets
Rest as needed

5 rounds for time:
1 squat snatch @ 115#/80#
9 OHS @ 115#/80#
15 GHD Situps
-7:44, missed first snatch attempt on rounds 2 and 3. Should have been about a min faster, left hip flexor got tight after the runs and I didnt take the time to warm it up properly.  
+
10 min. run @ Z1

Saturday-07/16/11- Test- 13 days til Cali

For Tiime:
25 HSPU- regional standards, hands on plates head to abmat
50 T2B
100 kb swing- 1.5 pood
150 double unders
-11:00, felt slow today, shoulders were smoked.

Friday- 07/14/11- Test + Training- 15 days til Cali

For Time:
5 Muscle Ups
10 HSPU
15 C/J @ 155#
25 Wallballs
30 Burpees pullups
35 Cal Row
-9:37, everything UB except C/J, dropped from the top on each one.  Moved through them well with no misses.  First 8 were split jerks, then I started push pressing them b/c apparently I hate being efficient when it benefits me most.  Shoulders were pretty smoked going into the burpee pullups but I kept a good pace through them.  Should have been a little quicker through the row, but overall happy with how I felt on this one. Outstanding wod!

Rest 4+ Hours

5 sets @ 95%:
5 Heavy Deadlifts- TNG, add weight each set
10 KB front squats @ 2pd
25 burpees
rest 5 min.
-1:22 (315), 1:21 (325), 1:23 (335), 1:26 (345), 1:24 (365)- all sets UB, grip was starting to give on last rep w/ 365#.  Feeling strong and ready to go!

Wednesday- 07/13/11- Test- 17 days til Cali

Perform for time:                             Setup 2x25# plates and 1x45# bar approx. 200m from pullup bars. Retrieve all equipment in 3 trips, any order: bar, plate, plate.  Set up bar and plates then complete: 21,15,9 reps- Thrusters, Pull ups   -7:19, goofed up the run and did 100m out n backs, but still a tough wod. Took it easy on the runs, had the bar built around 4 min, so about a 3:19 Fran, current PR is 3:11.  Everything UB except last set of pu's 6/3.  Was able to do all butterfly pu's and keep the rhythm up.

Tuesday- 07/12/11- Training- 18 days til Cali

3 x Push Press/2 x Push Jerk/1 x Split Jerk: x 5; rest 3 min.
*Push the weight but do not fail. Increase weight each round.
-135/155/160/170(f)/165- got the push presses @ 170 then failed the push jerk, I think I may have a problem with speed and technique on Oly lifts, geez
+
5 sets @ 100%
20 sec. Row
12-15 x Rest / a.k.a 4 MIN. of rest
-119m/121/122/120/116- felt good on these, stayed mostly between 1:19-1:22 pace, came off seat on last set
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5 sets @ 100%
20 sec. sled drag @ 45#
5 min. rest
-last 2 sets of these were really tough, last 5 sec of each set were hard to keep pushing through
+
5 min. row @ Z1- check

Monday- 07/11/11- Training- 19 days til Cali

5 min. Row @ Z1
*Sprint last 10 sec. of every min.- about 2:00 pace @Z1, 1:27-1:28 on sprints
+
KB Swings: 30 @ heavy x 3; rest 1 min.- used 2pood- UB/:58, UB/:58, 24/6- 1:08
+
Double Unders: 30 x 3; AFAP; rest 1 min. UB/:14, 1 miss/:15, UB/:12
+
50 TGU's @ Z1 with 35# kb or lighter
*This is not for time. Just find an easy cool down pace
- used 1pood- aint nothing cool about Turkey or get ups, ended up doing 10 at a time then resting, heart rate was getting jacked, big time mental game on these

Saturday- 07/09/11- Test + Training- 21 days til Cali

12,9,6 Reps for time of:

155# Squat Clean

Muscleups - 9:56, felt pretty good with this one, dropped cleans from top each time but moved quickly through them.  MU's were 6/6, 3/3/3, 3/2/1

Rest 4+ Hours

Run 5 min @ Z1 warm up

+

Run 30 sec @ 80%

Run 30 sec @ 50% x 3

+

Run 1 min @ 80%

Run 1 min @ 50% x 3

+

Run 90 sec @ 80%

Run 90 sec @ 50% x 3

+

Run 5 min @ Z1 cool down

Friday- 07/08/11- Triple Testing- 22 days til Cali

For Time:

10 Double Unders

50 Wallball

20 Double Unders

40 Wallball

30 Double Unders

30 Wallball

40 Double Unders

20 Wallball

50 Double Unders

10 Wallball

*All sets must be UNBROKEN

If broken, start over -12:58, dropped med ball after 23 reps on the set of 30 and had to restart (picture of an idiot in action, geez), also missed on du's after 36 on the set of 40, very dissapointed with myself on this one, way too many mental mistakes

Rest 2 hours

For Time:

20 Squat Snatch @ 115#

Row 1k - 9:33, missed 3 or 4 snatches over the first 10 reps, felt like I didnt warm up until the last 10, row was ok, had to reset the rower before starting, kept   1:38-1:40 pace for the first 500m, then fell off a little bit to around 1:43-1:45, should have started off slower

Rest 2 hours

10 min. AMRAP:

14 pistols

10 GHD Situps

6 Deadlifts @ 315# -6 Rounds + 9 pistols.  Felt really good about this one! Making alot of progress on pistols, everything else was UB.  Dl's felt light! Everything feels good and loose and pretty pumped up after this one! Looking forward to tomorrow!

Thursday- -07/07/11- 23 days til Cali

Rest day- going to Dr. Hicks to get loose and ready for these tests on Friday and Saturday!

Wednesday- 07/06/11- Test- 24 days til Cali

For Time:

50 HSPU

100 Pistols (doesn't matter how you do them)

150 situps (abmat)

200 double unders- 22:02 (back ext instead of situps), HSPU took about 6 min, made myself stop short of fatigue and come off the wall for at least 10 seconds before going again, that worked well and I was able to get at least 3 reps each attempt.  Still need work on ankle and hip mobility for pistols, but got through these much quicker than I thought.  Didnt miss any pistols on right leg, making progress with these.  I did back ext b/c abs were still sore from the ghd's on Monday.  Hamstrings were fried after the first 90 or so.  Du's weren't bad but the most I got consecutively was around 50.  Wanted to break these into 2 sets of 100, but still got through these pretty quick.  Great Wod!

+

10 min. row @ Z1- done, feeling great on the rower, happy with progress i'm making on technique

The row is there to help recover and flush for the weekend. Rest on Thursday, Triple Test on Friday, Single test on Saturday + Training after.

Tuesday- 07/05/11- Training- 25 days til Cali

A. Squat Snatch: 2 x 5; work up to heavy double; rest 5 min.- 115, 125, 135, 145 (f), 140 (1)- felt good and loose today until I missed the first attempt at 145.  I got down on myself mentally after missing that attempt which is my current pr for one.  Should have gone to 140 instead since it was a double.  Technique felt off, definitely more mental than anything else.
*Not touch n go, but no more than 5 seconds b/t reps
B. Snatch Balance + OHS: 2 x 3; rest 4 min.- 145#, these felt good after I got my head out of my butt from the squat snatches.  Should have gone heavier but confidence was shaken after poor performance on squat snatches.
*Same weight each set
C. Find a 15rm OHS in no more than 2 attempts.- 135, 155 (8)- should have started with 155 instead of 135
+
4 Muscleups EMOM x 12 minutes.- UB for first 7 minutes, 3/1, 3, 3, 2, 3
They do not have to be strung together. Just finish 4 every minute

Monday- 07/04/11- Active Recovery- 26 days til Cali

A. 10-15 min handstand walk/ butterfly pull up practice- done, still need lots of work on handstand holds/walks
B. 20 min row @ Z1- 4900 m, felt very comfortable the whole time, making progress on rowing form, kept pace around 2:00-2:05 majority of time
C. 3 sets- 30 ghd sit ups, rest 1 min- UB and fast
D. Minimum 15 min mobility work- done

Saturday- 07/02/11- Team Wods- 27 days til Cali

Wod 1 and 2- As a team each person runs 1200 m, upon completion of run, team has 10 min to establish 1RM squat clean.- Run felt good, didnt push super hard.  Got 215# (5# pr), missed 225# twice

Wod 3- Working in teams of 2, 1 guy/1 girl, 3 min on 1 min off for max reps-
              -Row (cal), Muscle ups, Stone Shoulders (117/72), Pistols, KB snatch (1.5/1)
              - felt great on row, muscle ups were ok, sucked it up on stone shoulder, did majority of pistols on right leg, felt good on kb snatches

Wod 4- Team Fran- 4:08, this is almost a minute slower than my last Fran (3:11).  At this point in the day it was all I could do to complete it.  No energy, and several small injuries that just plain suck to deal with.  But its days like today that make you that much better when you do feel good.  Sometimes you just have to suck it up and keep going.  Took a 10 min ice bath and got rehydrated.  Looking forward to Sunday off and active recovery wod on Monday.  Gonna start back hitting it hard on Tuesday.