Day 23-24

Day 24

Rest day. Shoulders still sore from Saturdays workout have to give them a break.

Day 23

A.) Back Squats 5-4-3-5-4-3 30x1 tempo... 185-225-255-225-255-285.

B1.) 3 Squat Cleans @ 115
B2.) 4 Ring Dips
4 sets w/3min rest in btw sets
Now on the squat cleans made sure that I kept in my on one fluid motion, quick elbows and a quick drop.
As for the ring dips I felt good about them still have to put time in with those have to get them before they get me.

Row 300m @ 85%  ( Rest walk work time) X 10
1:58.9
1:58.6
1:58.8
1:58.8
1:59.6
1:58.7
1:58.6
1:58.8
1:58.7
1:58.8

Afterwards before going home for the day I thought to myself hey lets see if I can string some T2Bs together knowing that movement is one of many that are giving me problems during comps since I'm not efficient on them, so I did 2 sets I hit 7 the first and 6 on the next I'm pretty happy about that now to build on that. Very stoked now training is coming along just fine..
 

Day 22

Still feeling a bit soar from Saturdays charity workout went right back at it.
Lots of skill work which is very important part of the process.

A.) snatch @ 50% x3, x4(worked on skill and getting myself all the way down to the floor.(75#)
B.) snatch balance x5, x5 (worked on speed and getting under the bar quickly..w/45# only. Shoulders were feeling a bit uncomfortable with this movement, still soar from a load of KB C&Js this past weekend.

12min EMOM
odd: 5 PP @ 145#
even 2 HS Wall Walks
+
3 sets of @ 90%
AD 10 Cal
10 Thrusters @ 95#
20 Burpees
w/3 min rest in btw sets....Nasty, nasty combination talk about no legs towards the end Yikes!!

A, 2:28
B, 2:42
C, 2:46

Day 20-21

Day 21

Rest day


Day 20

Charity Wod Tommy Strong

1mile run
then
3Rounds
25 Burpee jump tucks
25 KB C&J 1.5 pood(53#)
25 Walking Lunges
25 Sit-up w/KB
then
1mile run
(run was 1.4miles) No problem it was for a great cause!!!
I definitely stopped worrying about the time when I saw 30min had ticked away just wanted to finish this wod in support.

Day 17- 19

Most recent....

Day 19.

A.) Squat Clean- from boxes(hip height) @50% x 5 (95#)
Pulling singles: worked on getting underneath the weight in one fluid motion @ 60% x 4(110#)
70% x 3 (130).

 

 

 

 

 

 

 

 

 

B1.) Pendlay row 6-8 reps @ 175#(8)
B2.) DB Push Press 5-6 reps w/50# DBs(6)
4 sets..rest a couple of min btw sets.

+
5min amrap
8 Box Jumps 24"
8 Burpees
8 Cleans @ 135#
1round +8-8-7

5min rest

10 min amrap
5 Power Cleans @ 95#
5 Thrusters
10 Cal AD
6 Rounds

Day 18.

A1.) CGBP 4-5 115#(5), 135#(5), 165#(4)
A2.) 2-3 WTD Pull-ups 15#(5), 20#(2), 25(2) a little trouble with that one but making progress.

B.) 10min
      ODD - 7 T2Bs (breaking the bad habit of doing singles, finally stringing them together bit by bit).
      EVEN - 2-3 TGUs alt arms (trying to strengthen up my shoulders used a 44#kb)

+
Row 5 x 6 rest 3 min btw rows
First 3 rows keep around 1:59
Second 3 rows keep pace @ 1:58

The first 3- 1:54.8, 1:54.4, 1:56.0 (this first set of 3 were not quite the pace so after a little talk with Coach i finally got squared away).

Second set of 3 rows 1:57.3, 1:57.4, 1:57.3


Day 17

Rest Day

Day 16

Nice warm weather nice little chat with regional competitors then warm-up & down to business.

A1.) 6min EMOM 4 Squats Cleans @ 95# TNG.... tried downloading video No Go! will try again.
B... WTD Pull-ups 3-4 first 2 plus 15lbs last 4 just bodyweight was having trouble with weighted.

5min AMRAP @ 90% of aerobic capacity.
5 Burpees
5 KBS 1.5pood
10 DUs
5 rounds

Rest 5 min

5 min AMRAP
Row 250meters
Run 200meters
2 rounds

5min AMRAP
5 Box Jumps 24in box
10 Cal Air Dyne
10 Walking Lunges
3 rounds +2 box jumps

 

Day 14-15

Day 14

Rest Day


Day 15

10min to find Clean & Jerk max
Began with 135,145,155, *(165 & 175)* just starting having trouble on transition for the jerk.
Lots of skill work coming also will start video taping for my coach to analyze.

500m row time trial x2 w/90sec rest btw set

1rst row 1:44
2nd row 1:52

Day 13

First off: Let me say finally some great weather we are experiencing.

Second decided to forgo competing in the Wodfather Games this year so I can gear up for Wodapalooza in Austin, TX this summer.

Today was a quick but still effective training wise...

3 Rounds
25 KBS 1.5 pood
25 Burpees
time 10:36.44...

Overall a great week of training get a good days rest tomorrow.

Day 11-12

Day 11....  1mile time trial 8:53 not a runner but I will take that for now, then a 10 min AMRAP  Power Cleans  @ 95# x15, 115 x 15, 135 x 15, and with time remaining @ 155 which were completed.
Day 12  did a repeat of 7rounds for time 10 FS @95# with 2rope climbs 20feet  time 23:00.65

Day 10

Today was a total rest day spent the day with my lovely wife.... Back to training tomorrow.

Day 9

Started off the day with...

1RM Power Clean kept hitting my collar bone during my warm-up as I went up in weight things got a lil tougher got to 185# and failed at 195# definitely have to work on good form..better the form heavier the weight, I'm cool with that

Part 2: Close Grip Bench Press.... last time I did this was at 155# today I did a 175# which is a 20lb PR.

Then came the fun part.

7 rounds for time

10 Front Squats @ 95#
2 Rope Climbs 20Ft

Completed 7 rounds in 20:50
Rope climbs took a bit but getting it done is all that matters to me for now... faster time will come soon enough.

Day 7-8

Playing a little catch up here on day 7 which was a Sunday, definitely a Rest Day actually had to go into work.
Went home and watched The winter Olympics.

Day 8 which was yesterday
A re-do on the Air Dyne.. 10min to find total Cal. 161
+
20min AMRAP

20 Thrusters @ 135#
20 Chin-ups
20 Burpees

Completed 2 full rounds plus 2 reps for a total of 122 reps, thrusters sure as heck got heavy in no time.
 

Day 6

Pretty good day despite the soreness from a long row yesterday. The training began with a 10 min AD  for cal did the 10 min but wrong setting my badd I'll come back to that again then 1 rm bench press and  power snatch as for the BP which I rarely and. I mean rarely do I hit 195# as for the PS 140# then 50 ring dips for time without assistance that took me 13:53 RD are not my friend but we are going to be that's for sure.

Day 5

Some would say TGIF...yeah right not today, definitely had my work cut out for me earlier this morning, Awesome but quite brutal training.

A nice 2 part session.

1.) another 30 TGUs for time. Went with a 1 pood aka 35#KB time was faster than prior 9:17 only reason a faster time I stayed away from the left side, giving me a lil trouble(will work on that definitely).

2.) An awesome challenge a 60min row for total meters, let me be the first to say I've never ever rowed for a full hour, was it uncomfortable HECK YEAH!!! I had to stand up twice to stretch the back out and replenish with liquids and managed to row 12,652 meters. I tried to stay in btw 2:08-2:15 fell below that at times but kept my head in the game. Granted it might not be that huge of a number compared to other athletes but Overall it's me against me.

Day 4

Part 1 build up to 1rm Squat Clean also build up to 1rm Front squat.  On my SC I took it to 185# but at 195# I could not complete  the catch, a lil frustrating Yes but I figured well a 185# SC in good form  is better than an ugly 195#. Front Squats 1rm 265# then I was to perform 3 sets of 500m rows @ 100% effort w/ 15 min rest btw sets did my first @ 1:39.6 as I was taking my rest box was shutting down did not get a chance to complete my other 2sets of rows could not return due to my job, so in short Better Time Management when it comes to getting my training done.

Day 3

Rest Day today.

Day 2

Day 2 Part 1.. Serious training for my respiratory system this morning with an all out 2K Row Time Trial and I'm still feeling it.

2K TT  time- 8:01.1

Part 2

30 TGUs (alt) did these in the comforts of a cold garage after taking care of a few errands with my love, nevertheless still feeling it from the row and with a 35#KB completed my session in 10:48.3 did not think it would take that long but had trouble with GU on my left side.

Rest of the day is for REST!

Day 1

Got up this morning raring to get training started...

am session:

1.) A1. Standing Press- build to a 1RM
     A2. WTD Pronted medium grip chin up throat to bar-build to 1RM

For the standing press 1rm 170# which was a 5 lb. PR
As for the wtd chin up my heaviest to date was adding 20 lbs. first time ever, this is a work in progress.

After a few hours of rest I was back at it for the pm session.

5RFT
 5 PS @ 135#
 7 HSPU I used 2 ab mats (will get better)
 14 alt pistols
Total time 24:16 first 2 rounds I did 7 PS ... it's all good.

My body feels good since I have not did no lifting or any type of wod since the 25th of Jan, I know I'm going to feel a tad sore but it comes with the territory. 

Still

For a couple of days had a battle as well as my family with allergies/cold/flu..actually kinda of tired of this and the nutty weather we're having.. it's  definitely not helping at all hopefully there's ending to this madness. On the bright side of things come Monday is the beginning of The Road To Redemption.