Friday, August 31, 2012
Thursday 30 Aug 12
CFDC
Pausing clean pulls 5 x 3 (pause just below knees; paust just above knees; pause at mid-thigh; explode upward)
155, 165, 165, 175, 185
Metcon: In 6 minutes, climb the ladder of:
1 dumbbell complex* (40#)
1 shuttle run
2 dumbbell complexes
2 shuttle runs
3 dumbbell complexes
etc.
A dumbbell complex consists of 1 hang power clean, 1 push press, 1 front squat, 1 thruster
5 rounds plus 2 hang power cleans
Toes-to-bar 15-15-15(f)
Notes: Energy level was on "low" tonight. And pausing clean pulls were not the most exciting movement. I tried my best to stay focused, but I basically went through the motions. Same thing on the metcon. I tried to keep moving, but the drive just wasn't quite there. We messed around with some tire flips after the metcon, which was pretty fun. I was able to flip the "big" tire a few times. Got in some toes-to-bar, as well.
Pausing clean pulls 5 x 3 (pause just below knees; paust just above knees; pause at mid-thigh; explode upward)
155, 165, 165, 175, 185
Metcon: In 6 minutes, climb the ladder of:
1 dumbbell complex* (40#)
1 shuttle run
2 dumbbell complexes
2 shuttle runs
3 dumbbell complexes
etc.
A dumbbell complex consists of 1 hang power clean, 1 push press, 1 front squat, 1 thruster
5 rounds plus 2 hang power cleans
Toes-to-bar 15-15-15(f)
Notes: Energy level was on "low" tonight. And pausing clean pulls were not the most exciting movement. I tried my best to stay focused, but I basically went through the motions. Same thing on the metcon. I tried to keep moving, but the drive just wasn't quite there. We messed around with some tire flips after the metcon, which was pretty fun. I was able to flip the "big" tire a few times. Got in some toes-to-bar, as well.
Wednesday 29 Aug 12
Balance Gym
Bench press/Pendlay rows 5 x 5 @ 155#
1 x AMRAP bench press @ 135#
19
Metcon: EMOTM for 15 minutes of:
35 double-unders
Notes: Was expecting Olympic weightlifting today, but we never heard anything from Chris. So, instead, I decided to work some upper body strength. Kept weight moderate on bench press because didn't want to be crazy sore. Surprised myself on the burnout set by getting 19 reps. I remember back when I used to bench press all the time and struggled to ever get 10 reps at that weight. Pendlay rows were probably slightly on the heavy side, but I wanted to use the same weight as bench press. 35 double-unders at the top of each minute was much more difficult than 30, even though it doesn't seem like much. Probably turned out to be a little more difficult than what is appropriate for EMOTM work.
Bench press/Pendlay rows 5 x 5 @ 155#
1 x AMRAP bench press @ 135#
19
Metcon: EMOTM for 15 minutes of:
35 double-unders
Notes: Was expecting Olympic weightlifting today, but we never heard anything from Chris. So, instead, I decided to work some upper body strength. Kept weight moderate on bench press because didn't want to be crazy sore. Surprised myself on the burnout set by getting 19 reps. I remember back when I used to bench press all the time and struggled to ever get 10 reps at that weight. Pendlay rows were probably slightly on the heavy side, but I wanted to use the same weight as bench press. 35 double-unders at the top of each minute was much more difficult than 30, even though it doesn't seem like much. Probably turned out to be a little more difficult than what is appropriate for EMOTM work.
Tuesday, August 28, 2012
Tuesday 28 Aug 12
Morning: Arlington
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.39.1 (26) (3.44.9)
2. 3.43.2 (25) (3.46.8)
3. 3.43.5 (25) (3.47.3)
4. 3.44.0 (25) (3.47.5)
5. 3.44.3 (26) (3.46.1)
Notes: Achieved my goal of all pieces sub-3.45, but I definitely had to work for it. Beat all of my times from same workout on 27 July 12. Probably used a little too much energy on the first piece. The last two turned into absolute grinders. Goal for next time will be sub-3.40. Drag factor was at 144, which was slightly high. Need to keep it no higher than 140. Definitely think I can go sub-7.20 on my next 2K!
Evening: CFDC
Power snatch 3 RM
135#
Metcon: With a running clock, run 1K. At the 6-minute mark, complete AMRAP in 7 minutes of:
7 burpees
14 Ab-mat sit-ups
Notes: I got very frustrated by my inability to grip the bar on snatches. I kept pressing out the third rep at 135# because I couldn't keep a solid grip. I know I can snatch more weight, but need to address the grip issue. Felt good on the run and finished just behind Satin, Dan, and Mark, in about 3.35. Unfortunately, my abs started cramping terribly on the sit-ups. I simply could not keep going without have to break every few reps and stretch my stomach. I'm so sick of the heat/humidity in Balance Gym.
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.39.1 (26) (3.44.9)
2. 3.43.2 (25) (3.46.8)
3. 3.43.5 (25) (3.47.3)
4. 3.44.0 (25) (3.47.5)
5. 3.44.3 (26) (3.46.1)
Notes: Achieved my goal of all pieces sub-3.45, but I definitely had to work for it. Beat all of my times from same workout on 27 July 12. Probably used a little too much energy on the first piece. The last two turned into absolute grinders. Goal for next time will be sub-3.40. Drag factor was at 144, which was slightly high. Need to keep it no higher than 140. Definitely think I can go sub-7.20 on my next 2K!
Evening: CFDC
Power snatch 3 RM
135#
Metcon: With a running clock, run 1K. At the 6-minute mark, complete AMRAP in 7 minutes of:
7 burpees
14 Ab-mat sit-ups
Notes: I got very frustrated by my inability to grip the bar on snatches. I kept pressing out the third rep at 135# because I couldn't keep a solid grip. I know I can snatch more weight, but need to address the grip issue. Felt good on the run and finished just behind Satin, Dan, and Mark, in about 3.35. Unfortunately, my abs started cramping terribly on the sit-ups. I simply could not keep going without have to break every few reps and stretch my stomach. I'm so sick of the heat/humidity in Balance Gym.
Monday 27 Aug 12
Custis Trail, Arlington
Run 30 minutes at moderate pace.
Notes: Felt amazing on the first 15 minutes out and probably went too fast. I made it all the way to the end of the trail which, according to MapMyRun, is about 2 miles out. Unfortunately, I hit a bit of a wall on the way back and couldn't maintain pace. The run turned into a bit of a slog and I stumbled to the finish. Need to keep this run more about recovery and building an aerobic base. Finished up back at the apartment with some push-ups, sit-ups, and kettlebell swings.
Run 30 minutes at moderate pace.
Notes: Felt amazing on the first 15 minutes out and probably went too fast. I made it all the way to the end of the trail which, according to MapMyRun, is about 2 miles out. Unfortunately, I hit a bit of a wall on the way back and couldn't maintain pace. The run turned into a bit of a slog and I stumbled to the finish. Need to keep this run more about recovery and building an aerobic base. Finished up back at the apartment with some push-ups, sit-ups, and kettlebell swings.
Monday, August 27, 2012
Sunday 26 Aug 12
CFDC
Clean & jerk 8 x 2
40kg, 60kg, 70kg, 75kg, 80kg, 85kg, 85kg, 85kg
Squat 2 x 15 @ 65%
195#
Metcon: EMOTM for 10 minutes of:
10 ball slams (40#)
Notes: One of the most grueling and complete training sessions I've had in my life. Quite a weekned of training! I was flying out of the hole on squats cleans today and super-explosive on the jerk. Working at 85kg is big weight for me. It was difficult to keep pushing when I knew back squats were lerking in the distance. Fortunately, two sets of 15 was actually easier than three sets of 12 was two weeks ago. Two weeks from now will be one set of 20. I programmed the ball slam metcon for a few of the guys after class and it turned out to be brutal. Our bodies were already rocked from the Oly lifting and squatting, but it was a great cap to an awesome session.
Clean & jerk 8 x 2
40kg, 60kg, 70kg, 75kg, 80kg, 85kg, 85kg, 85kg
Squat 2 x 15 @ 65%
195#
Metcon: EMOTM for 10 minutes of:
10 ball slams (40#)
Notes: One of the most grueling and complete training sessions I've had in my life. Quite a weekned of training! I was flying out of the hole on squats cleans today and super-explosive on the jerk. Working at 85kg is big weight for me. It was difficult to keep pushing when I knew back squats were lerking in the distance. Fortunately, two sets of 15 was actually easier than three sets of 12 was two weeks ago. Two weeks from now will be one set of 20. I programmed the ball slam metcon for a few of the guys after class and it turned out to be brutal. Our bodies were already rocked from the Oly lifting and squatting, but it was a great cap to an awesome session.
Saturday 25 Aug 12
Balance Gym
EMOTM for 15 minutes of:
3 power snatches (115#)
Metcon: Complete 5 rounds of:
5 tire flips
10 burpees
Rest while partner completes round
Chest-to-bar pull-ups 3 x 12
Notes: One of the best training days I've had in recent memory. Since there was no DCW today, I decided to work on a bit of my own programming. Stole a page from Rich Froning, Jr.'s book and tried an EMOTM approach to one of my major weakness: higher-rep snatches. Tried to select a weight that would be moderate, but not lead to form breakdown by the end. I think 115# was a good choice. I wore my sneakers instead of Oly shoes to get a feel for snatching in them. Focus was on quickly picking up bar and moving through each set of three efficiently and smoothly. Chris joined me for the metcon and it was an absolute ass-kicker. I tried to tap-out after the fourth round, but got my act together and pushed through. Rounded things out with some pull-up volume, which definitely needs some work.
EMOTM for 15 minutes of:
3 power snatches (115#)
Metcon: Complete 5 rounds of:
5 tire flips
10 burpees
Rest while partner completes round
Chest-to-bar pull-ups 3 x 12
Notes: One of the best training days I've had in recent memory. Since there was no DCW today, I decided to work on a bit of my own programming. Stole a page from Rich Froning, Jr.'s book and tried an EMOTM approach to one of my major weakness: higher-rep snatches. Tried to select a weight that would be moderate, but not lead to form breakdown by the end. I think 115# was a good choice. I wore my sneakers instead of Oly shoes to get a feel for snatching in them. Focus was on quickly picking up bar and moving through each set of three efficiently and smoothly. Chris joined me for the metcon and it was an absolute ass-kicker. I tried to tap-out after the fourth round, but got my act together and pushed through. Rounded things out with some pull-up volume, which definitely needs some work.
Friday 24 Aug 12
Arlington
Row 5K
20.41.6
Notes: Huge improvement over last time (22.48.0 on 9 Aug 12). I upped the strokes/minute to 22 from 17, and kept the pace below 2.05/500 meters throughout the entire piece. Never felt out of control or in discomfort. I think it was the perfect mix of aerobic base work and recovery, whereas last time it was straight-up recovery. Next time, goal will be to push tempo and break 20 minutes.
Row 5K
20.41.6
Notes: Huge improvement over last time (22.48.0 on 9 Aug 12). I upped the strokes/minute to 22 from 17, and kept the pace below 2.05/500 meters throughout the entire piece. Never felt out of control or in discomfort. I think it was the perfect mix of aerobic base work and recovery, whereas last time it was straight-up recovery. Next time, goal will be to push tempo and break 20 minutes.
Thursday 23 Aug 12
CFDC
Metcon: Complete 4 rounds of:
AMPRAP in 3 minutes of: 21 double-unders; 14 kettlebell swings (24kg); 7 hand-release push-ups
Rest 3 minutes
Notes: Great conditioning workout, but brutal on the grip/forearms. I pushed hard tonight, but had trouble maintaining grip on the kettlebell. Hands turn into a sweaty, chalky mess after a few rounds. Need to increase swing volume, but it's difficult with so many other elements to focus on.
Metcon: Complete 4 rounds of:
AMPRAP in 3 minutes of: 21 double-unders; 14 kettlebell swings (24kg); 7 hand-release push-ups
Rest 3 minutes
Notes: Great conditioning workout, but brutal on the grip/forearms. I pushed hard tonight, but had trouble maintaining grip on the kettlebell. Hands turn into a sweaty, chalky mess after a few rounds. Need to increase swing volume, but it's difficult with so many other elements to focus on.
Thursday, August 23, 2012
Wednesday 22 Aug 12
DC Weightlifting Club
3 x 1 tall snatch/1 snatch balance @ 30kg
6 x 1 hang snatch high-pull/1 hang power snatch/1 snatch balance
40kg, 45kg, 50kg, 55kg, 60kg, 60kg
Skill work: muscle-ups
Notes: It's so difficult for me to snatch after a day in the office. My hips and thoracic spine get so tight throughout the day. I am so much looser on weekends and on days that I telework. Anyways, I had great speed tonight on snatch balances and was really driving myself under the bar. Muscle-ups were a bit of a disappointment. I was able to get a few toward the end of the night, but it was a struggle. Feels like I'm wearing a weight vest right now on gymnastics movements. Need to dedicate more time toward the gymnastics movements.
3 x 1 tall snatch/1 snatch balance @ 30kg
6 x 1 hang snatch high-pull/1 hang power snatch/1 snatch balance
40kg, 45kg, 50kg, 55kg, 60kg, 60kg
Skill work: muscle-ups
Notes: It's so difficult for me to snatch after a day in the office. My hips and thoracic spine get so tight throughout the day. I am so much looser on weekends and on days that I telework. Anyways, I had great speed tonight on snatch balances and was really driving myself under the bar. Muscle-ups were a bit of a disappointment. I was able to get a few toward the end of the night, but it was a struggle. Feels like I'm wearing a weight vest right now on gymnastics movements. Need to dedicate more time toward the gymnastics movements.
Wednesday, August 22, 2012
Tuesday 21 Aug 12
Morning: Arlington
Row 8 x 500 meters (rest two minutes between intervals)
1. 1.46.5 (27) (1.48.1)
2. 1.47.1 (27) (1.50.2)
3. 1.48.5 (27) (1.50.5)
4. 1.49.6 (28) (1.51.6)
5. 1.48.5 (28) (1.52.0)
6. 1.52.0 (27) (1.53.2)
7. 1.55.9 (26) (1.52.9)
8. 1.58.7 (25) (1.52.6)
Notes: Well, I went for it. Unfortunately, I crashed hard mid-way through the sixth interval. My goal was all pieces sub-1.50. I was able to maintain that pace for the first five intervals, but it was unsustainable. Once I failed, I was broken physically and mentally and decided to go through the motions on the last few pieces. The two minute rest period just isn't enough to regenerate once you reach failure. I'm happy that I went for it, though, and will take another crack at this goal next time around. There's nothing wrong crashing and burning every once in a while.
Evening: CFDC
Jerk 4 x 3
135, 165, 185, 205
Metcon: For time, complete 3 rounds of:
12 one-armed dumbbell thrusters (L) (40#)
1 Bear crawl
12 one-armed dumbbell thrusters (R)
3 shuttle runs
7.32
Notes: Really happy with my effort tonight. My personal record on jerk is 210#. The fact that I can handle a triple at 205# demonstrates that I'm in new territory now. Feel like I could handle 225# without much of a problem (assuming my arms aren't hurting). Then, I pushed through the pain on the metcon. Dumbbell thrusters and bear crawls are about as bad a draw for me as there is; however, I grinded through and tried to keep moving. Had to stop a few times during the bear crawls, but it was otherwise pretty good. Need to keep chipping away at the conditioning and stay the course with the strength/Oly work.
Row 8 x 500 meters (rest two minutes between intervals)
1. 1.46.5 (27) (1.48.1)
2. 1.47.1 (27) (1.50.2)
3. 1.48.5 (27) (1.50.5)
4. 1.49.6 (28) (1.51.6)
5. 1.48.5 (28) (1.52.0)
6. 1.52.0 (27) (1.53.2)
7. 1.55.9 (26) (1.52.9)
8. 1.58.7 (25) (1.52.6)
Notes: Well, I went for it. Unfortunately, I crashed hard mid-way through the sixth interval. My goal was all pieces sub-1.50. I was able to maintain that pace for the first five intervals, but it was unsustainable. Once I failed, I was broken physically and mentally and decided to go through the motions on the last few pieces. The two minute rest period just isn't enough to regenerate once you reach failure. I'm happy that I went for it, though, and will take another crack at this goal next time around. There's nothing wrong crashing and burning every once in a while.
Evening: CFDC
Jerk 4 x 3
135, 165, 185, 205
Metcon: For time, complete 3 rounds of:
12 one-armed dumbbell thrusters (L) (40#)
1 Bear crawl
12 one-armed dumbbell thrusters (R)
3 shuttle runs
7.32
Notes: Really happy with my effort tonight. My personal record on jerk is 210#. The fact that I can handle a triple at 205# demonstrates that I'm in new territory now. Feel like I could handle 225# without much of a problem (assuming my arms aren't hurting). Then, I pushed through the pain on the metcon. Dumbbell thrusters and bear crawls are about as bad a draw for me as there is; however, I grinded through and tried to keep moving. Had to stop a few times during the bear crawls, but it was otherwise pretty good. Need to keep chipping away at the conditioning and stay the course with the strength/Oly work.
Monday 20 Aug 12
Custis Trail, Arlington
Run 30 minutes at moderate pace.
100 Push-ups Program (Week 2; Workout 1) 14-14-10-10-15+
Notes: Enjoyed today's run -- it even started raining at the end, which felt nice. Calves didn't tighten up as much, which is a good sign. I know that I won't start seeing great results on my running until I start incorporating track intervals, but I can live with that for now. Back on the push-up program, but it wasn't easy following Sunday's ring push-ups.
Run 30 minutes at moderate pace.
100 Push-ups Program (Week 2; Workout 1) 14-14-10-10-15+
Notes: Enjoyed today's run -- it even started raining at the end, which felt nice. Calves didn't tighten up as much, which is a good sign. I know that I won't start seeing great results on my running until I start incorporating track intervals, but I can live with that for now. Back on the push-up program, but it wasn't easy following Sunday's ring push-ups.
Monday, August 20, 2012
Sunday 19 Aug 12
CFDC (Olympic weightlifting cycle: Week 4)
Deficit deadlift 6 x 3 (standing on 15# bumper plate and 45# iron plate)
225, 245, 275, 295, 295, 295
Metcon: Complete 2 rounds of:
1 minute of ring push-ups
1 minute of weighted step-ups (24kg kettlebell in rack position)
1 minute of Russian twists (25# bumper plate)
1 minute of lunges
Notes: This wasn't really Olympic weightlifting, but it was a good class nonetheless. I always welcome the opportunity to deadlift, as it seems like something that rarely comes up. Working from the deficit is different because it forces you to sink your hips much lower and use more quads. It's supposedly a great movement to assist with the initial pull in the deadlift. I decided that deficit deadlift day wasn't the day to really push it. I kept the weight at 295#, maintained a double-overhand grip, and focused on maintaining proper back positioning. I also avoided using a belt today because the emphasis was on taxing the midsection. I'm happy with my numbers and feel as though I'm really gearing up to move some bigger numbers the next time around. Metcon was a little weak today, but it was good to move a little. I'm excited about really locking in next week and starting to move my conditioning in the right direction.
Deficit deadlift 6 x 3 (standing on 15# bumper plate and 45# iron plate)
225, 245, 275, 295, 295, 295
Metcon: Complete 2 rounds of:
1 minute of ring push-ups
1 minute of weighted step-ups (24kg kettlebell in rack position)
1 minute of Russian twists (25# bumper plate)
1 minute of lunges
Notes: This wasn't really Olympic weightlifting, but it was a good class nonetheless. I always welcome the opportunity to deadlift, as it seems like something that rarely comes up. Working from the deficit is different because it forces you to sink your hips much lower and use more quads. It's supposedly a great movement to assist with the initial pull in the deadlift. I decided that deficit deadlift day wasn't the day to really push it. I kept the weight at 295#, maintained a double-overhand grip, and focused on maintaining proper back positioning. I also avoided using a belt today because the emphasis was on taxing the midsection. I'm happy with my numbers and feel as though I'm really gearing up to move some bigger numbers the next time around. Metcon was a little weak today, but it was good to move a little. I'm excited about really locking in next week and starting to move my conditioning in the right direction.
Saturday 18 Aug 12
DC Weightlifting Club
4 x 1 high-hang power clean/1 power jerk/1 jerk
20kg, 30kg, 40kg, 40kg
Clean & jerk 12 x 1 @ <70%
50kg, 55kg, 60kg, 62.5kg, 65kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg
Clean high-pulls 3 x 2 @ 85-90%
85kg
Toes-to-bar 3 x 15
Notes: Decent session. A little slow pulling under the bar on the clean. Also, still having difficultly transitioning hand position between the clean and jerk. Need to make sure I'm using the shoulders/chest to drive the weight upwards, not the arms. Tough to pull the bar "high" at 85kg, but it looked okay on video. Finally successfully completed three sets of 15 toes-to-bar. Now I can move onto sets of 20.
4 x 1 high-hang power clean/1 power jerk/1 jerk
20kg, 30kg, 40kg, 40kg
Clean & jerk 12 x 1 @ <70%
50kg, 55kg, 60kg, 62.5kg, 65kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg, 67.5kg
Clean high-pulls 3 x 2 @ 85-90%
85kg
Toes-to-bar 3 x 15
Notes: Decent session. A little slow pulling under the bar on the clean. Also, still having difficultly transitioning hand position between the clean and jerk. Need to make sure I'm using the shoulders/chest to drive the weight upwards, not the arms. Tough to pull the bar "high" at 85kg, but it looked okay on video. Finally successfully completed three sets of 15 toes-to-bar. Now I can move onto sets of 20.
Friday, August 17, 2012
Thursday 16 Aug 12
CFDC
Metcon: For time:
1 x AMRAP front squats (155#)
Block run
50 burpees
Block run
25 ball slams (40#)
16.38/15 front squats
Notes: This was a neat little metcon with two separate data points. The front squats were more difficult than usual because you couldn't wear Oly shoes. Made it more difficult to maintain an upright torso. I bailed after 15 reps because I could feel my lower back starting to take a beating; however, I'm satisfied with that effort. I'm not satisfied with my effort on the overall metcon. I dogged both Block runs and looked for every opportunity to break on burpees and ball slams. I don't expect to be putting up stellar times right now, but I do expect a shift in mind-set towards better intensity. Need to start pushing through the pain a little bit more rather than backing off as soon as the going gets tough. Feels like I'm performing metcons with a weight vest on right now.
Metcon: For time:
1 x AMRAP front squats (155#)
Block run
50 burpees
Block run
25 ball slams (40#)
16.38/15 front squats
Notes: This was a neat little metcon with two separate data points. The front squats were more difficult than usual because you couldn't wear Oly shoes. Made it more difficult to maintain an upright torso. I bailed after 15 reps because I could feel my lower back starting to take a beating; however, I'm satisfied with that effort. I'm not satisfied with my effort on the overall metcon. I dogged both Block runs and looked for every opportunity to break on burpees and ball slams. I don't expect to be putting up stellar times right now, but I do expect a shift in mind-set towards better intensity. Need to start pushing through the pain a little bit more rather than backing off as soon as the going gets tough. Feels like I'm performing metcons with a weight vest on right now.
Thursday, August 16, 2012
Wednesday 15 Aug 12
DC Weightlifting Club
Tall clean 3 x 2
40kg
6 x 1 power clean/1 hang clean/1 clean & jerk
60kg, 65kg, 70kg, 72.5kg, 75kg, 77.5kg
Notes: I had nothing today. Felt overall fatigue in the body and moved slowly on my lifts. Skipped the jerk on the last two sets because my arms were bothering me. Rack position was really tight from all the pressing and pulling work over the last few days. Need to dial in my sleep, diet, and mobility if I'm going to train this much.
Tall clean 3 x 2
40kg
6 x 1 power clean/1 hang clean/1 clean & jerk
60kg, 65kg, 70kg, 72.5kg, 75kg, 77.5kg
Notes: I had nothing today. Felt overall fatigue in the body and moved slowly on my lifts. Skipped the jerk on the last two sets because my arms were bothering me. Rack position was really tight from all the pressing and pulling work over the last few days. Need to dial in my sleep, diet, and mobility if I'm going to train this much.
Wednesday, August 15, 2012
Tuesday 14 Aug 12
CFDC
Handstand push-ups 5 x 5 (perform 10 hollow rocks between each set)
Metcon: Complete AMRAP in 7 minutes of:
4 "plyo" burpees
8 overhead lunges (45#)
5 rounds
Post-metcon: chest-to-bar pull-ups 3 x 12
Notes: Gave a good effort tonight, both on the HSPUs and the metcon. Had to resort to a kip on the last few reps of each set of HSPUs. Difficult to make improvment on this movement without performing it on a consistent basis. Also need to keep hammering away at the pull-ups, both chest-to-bar and regular.
Handstand push-ups 5 x 5 (perform 10 hollow rocks between each set)
Metcon: Complete AMRAP in 7 minutes of:
4 "plyo" burpees
8 overhead lunges (45#)
5 rounds
Post-metcon: chest-to-bar pull-ups 3 x 12
Notes: Gave a good effort tonight, both on the HSPUs and the metcon. Had to resort to a kip on the last few reps of each set of HSPUs. Difficult to make improvment on this movement without performing it on a consistent basis. Also need to keep hammering away at the pull-ups, both chest-to-bar and regular.
Tuesday, August 14, 2012
Monday 13 Aug 12
Custis Trail, Arlington
Run 30 minutes at moderate pace.
100 Push-ups Program (Week 2; Workout 1) 14-14-10-10-15+
Notes: Picked up pace a bit from last week, but still kept it moderate. Legs were filled with lactic acid from Sunday's Olympic weightlifting/back squat beatdown, but I think this run helped with moving things through. Still hoping that these runs help with building an aerobic base for metcons later in the "season."
Run 30 minutes at moderate pace.
100 Push-ups Program (Week 2; Workout 1) 14-14-10-10-15+
Notes: Picked up pace a bit from last week, but still kept it moderate. Legs were filled with lactic acid from Sunday's Olympic weightlifting/back squat beatdown, but I think this run helped with moving things through. Still hoping that these runs help with building an aerobic base for metcons later in the "season."
Monday, August 13, 2012
Sunday 12 Aug 12
CFDC (Olympic weightlifting cycle: Week 3)
5 x 1 power clean/1 hang squat clean/1 jerk
60kg, 70kg, 75kg, 80kg, 85kg
Squat 3 x 12 @ 65% (perform AMRAP ring dips between each set)
195# (7, 7, 7)
Toes-to-bar 15-15(f)-15(f)
Notes: One of the most intense training days I can ever remember. Worked up to 85kg on the clean & jerk complex. I focused today on the transition to the jerk. Really popped the bar off my shoulders out of the bottom of the clean and readjusted the hands slightly wider with the elbows down-and-out. My jerk was massive and it felt really great to be back driving some weight around. Hardest part of the complex is standing up out of the front squat -- need to talk to Chris about incorporating more front squats. Speaking of squats, today's 3 x 12 @ 65% were some of the most difficult sets I've ever completed. Reps 6-9 were an absolute grind. Reps 10-11 were brutal. Rep 12 was an out-of-body experience. Tom said we're moving to 2 x 15 @ 65% in two weeks, and then 1 x 20 @ 65% in four weeks. I can't even imagine what that will feel like. Ring dips were tough after the systematic failure caused by squats. Still, seven reps per set is pretty decent for me. Still can't complete three sets of 15 toes-to-bar, but will continue trying. Hit the pool on Sunday afternoon for some practice and recovery. Swam a 200 yard free-style at one point, which is my best distance to date. Also practice turning at the wall, including flip-turns.
5 x 1 power clean/1 hang squat clean/1 jerk
60kg, 70kg, 75kg, 80kg, 85kg
Squat 3 x 12 @ 65% (perform AMRAP ring dips between each set)
195# (7, 7, 7)
Toes-to-bar 15-15(f)-15(f)
Notes: One of the most intense training days I can ever remember. Worked up to 85kg on the clean & jerk complex. I focused today on the transition to the jerk. Really popped the bar off my shoulders out of the bottom of the clean and readjusted the hands slightly wider with the elbows down-and-out. My jerk was massive and it felt really great to be back driving some weight around. Hardest part of the complex is standing up out of the front squat -- need to talk to Chris about incorporating more front squats. Speaking of squats, today's 3 x 12 @ 65% were some of the most difficult sets I've ever completed. Reps 6-9 were an absolute grind. Reps 10-11 were brutal. Rep 12 was an out-of-body experience. Tom said we're moving to 2 x 15 @ 65% in two weeks, and then 1 x 20 @ 65% in four weeks. I can't even imagine what that will feel like. Ring dips were tough after the systematic failure caused by squats. Still, seven reps per set is pretty decent for me. Still can't complete three sets of 15 toes-to-bar, but will continue trying. Hit the pool on Sunday afternoon for some practice and recovery. Swam a 200 yard free-style at one point, which is my best distance to date. Also practice turning at the wall, including flip-turns.
Saturday, August 11, 2012
Saturday 11 Aug 12
DC Weightlifting Club
3 x 1 hang power snatch/1 snatch balance
20kg, 30kg, 35kg
Snatch 1 x 3 @ 60%; 2 x 2 @ 65%; 6 x 1 @ 70%
40kg; 45kg; 50kg
Snatch-grip deficit deadlift (standing on 45# iron plate; pull to knees only) 5 x 2 @ 110%
75kg
100 Push-ups Program (Week 1; Workout 3) 11-15-9-9-13+
Pull-ups 3 x 15
Notes: Really enjoyable session this morning. Body was open and I was able to get into a good starting position. Hit a few really solid reps at 50kg. Need to remember to be patient off the floor and then explode once the bar gets to mid-thigh. I liked the deadlifts because they reinforce a good starting position and overload the bottom portion of the movement. I hope this makes regular snatches feel lighter. Completed my first week of the push-up program and it felt good. I hit 16 reps on the last set. The volume increases quickly on Week 2, but I'm looking forward to it. Even if I fail, I know that I'm improving on a basic movement that I've struggled with for a long time. Pull-ups felt awesome and I'm beginning to build volume on the movement. Will keep hitting these post-workout, along with toes-to-bar, until I'm easily hitting three sets of 25 reps. At that point, I'll move onto some different rep schemes.
3 x 1 hang power snatch/1 snatch balance
20kg, 30kg, 35kg
Snatch 1 x 3 @ 60%; 2 x 2 @ 65%; 6 x 1 @ 70%
40kg; 45kg; 50kg
Snatch-grip deficit deadlift (standing on 45# iron plate; pull to knees only) 5 x 2 @ 110%
75kg
100 Push-ups Program (Week 1; Workout 3) 11-15-9-9-13+
Pull-ups 3 x 15
Notes: Really enjoyable session this morning. Body was open and I was able to get into a good starting position. Hit a few really solid reps at 50kg. Need to remember to be patient off the floor and then explode once the bar gets to mid-thigh. I liked the deadlifts because they reinforce a good starting position and overload the bottom portion of the movement. I hope this makes regular snatches feel lighter. Completed my first week of the push-up program and it felt good. I hit 16 reps on the last set. The volume increases quickly on Week 2, but I'm looking forward to it. Even if I fail, I know that I'm improving on a basic movement that I've struggled with for a long time. Pull-ups felt awesome and I'm beginning to build volume on the movement. Will keep hitting these post-workout, along with toes-to-bar, until I'm easily hitting three sets of 25 reps. At that point, I'll move onto some different rep schemes.
Friday 10 Aug 12
Pool
Warm-up: 50 free-style; 100 pull; 50 free-style; 50 kick
Workout: 100 pull; 100 free-style; rest two minutes; 100 pull; 150 free-style; rest three minutes; 50 pull; 100 free
Cool-down: 50 pull; 50 free; back float
Notes: This was my first ever actual pool workout. The numbers seemed daunting at first, but I just kept working. Got into an awesome groove during the workout portion during the middle 150 free-style. Was able to get "long" with my strokes and sync up my kicking. Each length felt easy and I was able to get air without much of a struggle. I'm really proud of my improvement and am eager to continue practicing.
Warm-up: 50 free-style; 100 pull; 50 free-style; 50 kick
Workout: 100 pull; 100 free-style; rest two minutes; 100 pull; 150 free-style; rest three minutes; 50 pull; 100 free
Cool-down: 50 pull; 50 free; back float
Notes: This was my first ever actual pool workout. The numbers seemed daunting at first, but I just kept working. Got into an awesome groove during the workout portion during the middle 150 free-style. Was able to get "long" with my strokes and sync up my kicking. Each length felt easy and I was able to get air without much of a struggle. I'm really proud of my improvement and am eager to continue practicing.
Thursday, August 9, 2012
Thursday 9 Aug 12
Morning: Arlington
Row 5K
22.48.0
Notes: First time experimenting with a true recovery row. I kept it at a very comfortable pace -- approximately 2.15/500 meters at 17 strokes/minute. Goal was threefold: (1) recover the legs; (2) build aerobic base; and (3) increase volume on the rowing machine. I'll use this as a baseline for my 5K rows going forward. Goal for next session will be to keep pace below 2.10/500 meters with a slightly higher stroke rate.
Evening: CFDC
4 x 3 hang clusters + 3 broad jumps
115, 135, 145, 155
Metcon: Complete 2 rounds of:
Row 90 seconds for calories
Rest 90 seconds
AMRAP in 90 seconds of 10 kettlebell swings (24kg) and 10 Ab-mat sit-ups
Rest 90 seconds
100 Push-ups Program (Week 1; Workout 2) 10-12-8-8-12+
Notes: Not a great session, but I got the work in. Not a huge fan of using clusters as an actual strength workout, but it was good to practice hand/elbow positioning coming out of the hole and transitioning to the pressing portion. I can't remember the last time we used the rowing machines, but, of course, rowing gets programmed on the day I experiment with a 5K recovery row in the morning. I was able to complete two rounds during each round of the swing/sit-up portion. Hit 15 reps on my last set of push-ups.
Row 5K
22.48.0
Notes: First time experimenting with a true recovery row. I kept it at a very comfortable pace -- approximately 2.15/500 meters at 17 strokes/minute. Goal was threefold: (1) recover the legs; (2) build aerobic base; and (3) increase volume on the rowing machine. I'll use this as a baseline for my 5K rows going forward. Goal for next session will be to keep pace below 2.10/500 meters with a slightly higher stroke rate.
Evening: CFDC
4 x 3 hang clusters + 3 broad jumps
115, 135, 145, 155
Metcon: Complete 2 rounds of:
Row 90 seconds for calories
Rest 90 seconds
AMRAP in 90 seconds of 10 kettlebell swings (24kg) and 10 Ab-mat sit-ups
Rest 90 seconds
100 Push-ups Program (Week 1; Workout 2) 10-12-8-8-12+
Notes: Not a great session, but I got the work in. Not a huge fan of using clusters as an actual strength workout, but it was good to practice hand/elbow positioning coming out of the hole and transitioning to the pressing portion. I can't remember the last time we used the rowing machines, but, of course, rowing gets programmed on the day I experiment with a 5K recovery row in the morning. I was able to complete two rounds during each round of the swing/sit-up portion. Hit 15 reps on my last set of push-ups.
Wednesday, August 8, 2012
Wednesday 8 Aug 12
Morning: Arlington
Row 2K
7.29.0 (pr)
Notes: First 2K test of the "season" and I set a six-second personal record. Even felt like I had some more juice in the tank. Needless to say, I'm very happy with this effort. Splits went 1.51.7 (26); 1.52.5 (26); 1.53.1 (25); and 1.51.7 (26). Drag factor was 140 with feet at 3. My goal by SuperFit is sub-7 minutes, which will require splits below 1.45.0. For me, this would demonstrate a combination of power and conditioning. Moreover, there's alway a possibility of a rowing event at SuperFit, which makes training on the C2 even more applicable.
A goal without a plan is just a dream. So, here's my plan going forward to achieve at sub-7 minute 2K row. First, I'll continue with my rotation of weekly intervals (8 x 500 meters, 4-5 x 1K, and 7 x 750 meters). This not only helps with conditioning, but also allows me to learn what it's like to row at faster speeds. Need to get all 500 meter pieces sub-1.50, 1K pieces sub-3.45, and 750 meter pieces sub-2.45. Second, I will begin adding a second rowing day each week that focused on developing my aerobic base. This rotation, it will be a 5K row performed at moderate pace. These two aspects, coupled with Olympic weightlifting and CFDC, should help me reach my goal.
Afternoon: DC Weightlifting Club
Snatch turnover 3 x 3 (15# bar)
7 x 1 pausing snatch high-pull/1 pausing snatch @ ~60%
40kg, 40kg, 42.5kg, 45kg, 45kg, 45kg, 45kg
Hang clean high-pulls 4 x 2 @ ~60%
62.5kg
Toes-to-bar 15-15(f)-15(f)
Notes: Felt awesome tonight. Even though my legs were a little fatigued from rowing in the morning, my body was loose and I was able to get into good pulling positions. Nice to know that I can do both in the same day and be okay. Somewhat disappointed by the toes-to-bar. Need to keep hammering away on the volume. Goal is to be able to complete sets of 25 comfortably.
Row 2K
7.29.0 (pr)
Notes: First 2K test of the "season" and I set a six-second personal record. Even felt like I had some more juice in the tank. Needless to say, I'm very happy with this effort. Splits went 1.51.7 (26); 1.52.5 (26); 1.53.1 (25); and 1.51.7 (26). Drag factor was 140 with feet at 3. My goal by SuperFit is sub-7 minutes, which will require splits below 1.45.0. For me, this would demonstrate a combination of power and conditioning. Moreover, there's alway a possibility of a rowing event at SuperFit, which makes training on the C2 even more applicable.
A goal without a plan is just a dream. So, here's my plan going forward to achieve at sub-7 minute 2K row. First, I'll continue with my rotation of weekly intervals (8 x 500 meters, 4-5 x 1K, and 7 x 750 meters). This not only helps with conditioning, but also allows me to learn what it's like to row at faster speeds. Need to get all 500 meter pieces sub-1.50, 1K pieces sub-3.45, and 750 meter pieces sub-2.45. Second, I will begin adding a second rowing day each week that focused on developing my aerobic base. This rotation, it will be a 5K row performed at moderate pace. These two aspects, coupled with Olympic weightlifting and CFDC, should help me reach my goal.
Afternoon: DC Weightlifting Club
Snatch turnover 3 x 3 (15# bar)
7 x 1 pausing snatch high-pull/1 pausing snatch @ ~60%
40kg, 40kg, 42.5kg, 45kg, 45kg, 45kg, 45kg
Hang clean high-pulls 4 x 2 @ ~60%
62.5kg
Toes-to-bar 15-15(f)-15(f)
Notes: Felt awesome tonight. Even though my legs were a little fatigued from rowing in the morning, my body was loose and I was able to get into good pulling positions. Nice to know that I can do both in the same day and be okay. Somewhat disappointed by the toes-to-bar. Need to keep hammering away on the volume. Goal is to be able to complete sets of 25 comfortably.
Tuesday 7 Aug 12
CFDC
Strict chin-ups 4 x submaximal reps (perform two walk walks between each set)
7, 6, 5, 4
Metcon: For time:
Block run (~800 meters)
Then, complete 70 push-ups (perform 10 jump squats whenever you have to break a set)
Then, block run
16.18
Notes: Still feels like I'm doing weighted chin-ups/pull-ups these days. Weighing over 200# is great for squatting, Olympic weightlifting, and rowing; however, it sucks for bodyweight movements. I could only laugh when I saw that today's metcon involved running. Did my first run on Monday for the first time in a year and, of course, CFDC programs running the next day. I moved well on the first block run, but things went to hell on the push-up/jump squat portion of the workout. Managed 20 reps on my first set, but then I had to break to sets of about seven. As a result, I had to perform a bunch of jump squats, which jacked my heart-rate out of control. Actually had to walk for a minute on the final block run, something that's never happened to me before.
Mark suggested to me after class that I consider a strict paleo diet to help get back in shape. While this would certainly help me lose some weight, I don't think it's the best long-term approach for me. Sure, come SuperFit and the Open it would be great to be 15# lighter. However, at this point in the season, the extra 15# really helps me handle the barbell volume. I'd rather get back in shape by incorporating more conditioning and by pushing harder on metcons than simply by losing weight. There will come a time and place for that, just not yet.
Strict chin-ups 4 x submaximal reps (perform two walk walks between each set)
7, 6, 5, 4
Metcon: For time:
Block run (~800 meters)
Then, complete 70 push-ups (perform 10 jump squats whenever you have to break a set)
Then, block run
16.18
Notes: Still feels like I'm doing weighted chin-ups/pull-ups these days. Weighing over 200# is great for squatting, Olympic weightlifting, and rowing; however, it sucks for bodyweight movements. I could only laugh when I saw that today's metcon involved running. Did my first run on Monday for the first time in a year and, of course, CFDC programs running the next day. I moved well on the first block run, but things went to hell on the push-up/jump squat portion of the workout. Managed 20 reps on my first set, but then I had to break to sets of about seven. As a result, I had to perform a bunch of jump squats, which jacked my heart-rate out of control. Actually had to walk for a minute on the final block run, something that's never happened to me before.
Mark suggested to me after class that I consider a strict paleo diet to help get back in shape. While this would certainly help me lose some weight, I don't think it's the best long-term approach for me. Sure, come SuperFit and the Open it would be great to be 15# lighter. However, at this point in the season, the extra 15# really helps me handle the barbell volume. I'd rather get back in shape by incorporating more conditioning and by pushing harder on metcons than simply by losing weight. There will come a time and place for that, just not yet.
Tuesday, August 7, 2012
Monday 6 Aug 12
Custis Trail, Arlington
Run 30 minutes at moderate pace.
Notes: So great to be running again. I've avoided all running over the past six months in an effort to focus on gaining leg size and strength. However, I've decided that it's time to begin shifting my focus toward building an aerobic base. I was pleasantly suprised by my running ability/stamina, particularly for the first 20 minutes. Held myself back so that the run was more aerobic/recovery than it was a grueling workout. Lumbered a bit on the last 10 minutes, but I can live with that. Probably was somewhat over-ambitious in thinking I could do a 30-minute "recovery" run. Anyways, I'm hoping to add this type of run into my weekly schedule on Mondays. I'll also be adding a track interval day on Saturdays to supplement my speed/conditioning.
Run 30 minutes at moderate pace.
Notes: So great to be running again. I've avoided all running over the past six months in an effort to focus on gaining leg size and strength. However, I've decided that it's time to begin shifting my focus toward building an aerobic base. I was pleasantly suprised by my running ability/stamina, particularly for the first 20 minutes. Held myself back so that the run was more aerobic/recovery than it was a grueling workout. Lumbered a bit on the last 10 minutes, but I can live with that. Probably was somewhat over-ambitious in thinking I could do a 30-minute "recovery" run. Anyways, I'm hoping to add this type of run into my weekly schedule on Mondays. I'll also be adding a track interval day on Saturdays to supplement my speed/conditioning.
Monday, August 6, 2012
Sunday 5 Aug 12
CFDC (Olympic weightlifting cycle: Week 2)
12 x 1 hang snatch high-pull/1 hang power snatch
40kg, 45kg, 45kg, 50kg, 50kg, 52.5kg, 52.5kg, 55kg, 55kg, 57.5kg, 57.5kg, 57.5kg
Metcon: Complete 3 rounds of:
1 minute AMRAP overhead squats (115#)
1 minute rest
1 minute AMRAP pull-ups
1 minute rest
Score: 14, 21, 12, 17, 14, 13
100 Push-ups Program (Week 1; Workout 1): 10-12-7-7-9+
Notes: Today was a good test for me. I held up well under the snatch volume. Starting position was strong off the ground, high pulls were great, and power snatch was explosive. I think I'm on my way to setting a new personal record in the snatch of greater than 68kg. Metcon revealed that my pull-up volume is still lacking. Felt pretty strong on overhead squats. 115# is probably the top end for me in terms of high reps. I'd like to be able to handle 135#, but it's just difficult in the hip rep environment. Pull-up numbers started to drop as my grip fatigued. That's inevitable, but I'd like to see the numbers higher across the board. I should be 30+ for each minute of work on pull-ups. Restarted the push-ups program on Week 1 because I couldn't keep up with Week 3. Managed 13 reps on my 9+ set.
12 x 1 hang snatch high-pull/1 hang power snatch
40kg, 45kg, 45kg, 50kg, 50kg, 52.5kg, 52.5kg, 55kg, 55kg, 57.5kg, 57.5kg, 57.5kg
Metcon: Complete 3 rounds of:
1 minute AMRAP overhead squats (115#)
1 minute rest
1 minute AMRAP pull-ups
1 minute rest
Score: 14, 21, 12, 17, 14, 13
100 Push-ups Program (Week 1; Workout 1): 10-12-7-7-9+
Notes: Today was a good test for me. I held up well under the snatch volume. Starting position was strong off the ground, high pulls were great, and power snatch was explosive. I think I'm on my way to setting a new personal record in the snatch of greater than 68kg. Metcon revealed that my pull-up volume is still lacking. Felt pretty strong on overhead squats. 115# is probably the top end for me in terms of high reps. I'd like to be able to handle 135#, but it's just difficult in the hip rep environment. Pull-up numbers started to drop as my grip fatigued. That's inevitable, but I'd like to see the numbers higher across the board. I should be 30+ for each minute of work on pull-ups. Restarted the push-ups program on Week 1 because I couldn't keep up with Week 3. Managed 13 reps on my 9+ set.
Saturday 4 Aug 12
DC Weightlifting Club
Tall cleans 3 x 2 (bar only)
Dragging high-hang clean 2 x 2 (light weight)
3 x 2 hang clean & jerk (light weight)
45kg, 50kg, 55kg
Clean & jerk 8 x 1 @ <75%
60kg, 65kg, 70kg, 75kg, 80kg, 80kg, 80kg, 80kg
Toes-to-bar 3 x 12
Notes: Frustrating session. Wasn't reaching full extension on cleans and struggled with jerk. Biggest issue right now is resetting the hands during the transition from clean to jerk. Bar is way up in my fingertips when I rise out of the front squat portion of the clean. Need to adjust bar back into the palms so I can drive efficiently under the jerk. Right now, I'm jerking from the fingertips and it's placing a ton of stress on my arms. Toes-to-bar are coming along nicely, though, so that's a positive sign. My plan is to do either toes-to-bar or pull-ups after each class for the rest of the year.
Tall cleans 3 x 2 (bar only)
Dragging high-hang clean 2 x 2 (light weight)
3 x 2 hang clean & jerk (light weight)
45kg, 50kg, 55kg
Clean & jerk 8 x 1 @ <75%
60kg, 65kg, 70kg, 75kg, 80kg, 80kg, 80kg, 80kg
Toes-to-bar 3 x 12
Notes: Frustrating session. Wasn't reaching full extension on cleans and struggled with jerk. Biggest issue right now is resetting the hands during the transition from clean to jerk. Bar is way up in my fingertips when I rise out of the front squat portion of the clean. Need to adjust bar back into the palms so I can drive efficiently under the jerk. Right now, I'm jerking from the fingertips and it's placing a ton of stress on my arms. Toes-to-bar are coming along nicely, though, so that's a positive sign. My plan is to do either toes-to-bar or pull-ups after each class for the rest of the year.
Friday, August 3, 2012
Thursday 2 Aug 12
CFDC
Pausing clean pulls 7 x 2 (pause just below knees; pause at mid-thigh; explode upward)
135, 155, 165, 165*, 175*, 175*, 175*
*performed at deficit standing on 45# iron plate
Metcon: Complete AMRAP in 10 minutes of:
15 wall ball shots (20#)
100 rope rotations (AMRAP double-unders followed by singles to 100)
Notes: Terrible workout tonight. Class was very rushed and I was very frustrated. Felt as though I didn't accomplish much during the strength/Oly portion. Worked at fairly light weight and focused on maintaining proper positioning. Went pretty hard on the metcon, but was in such a bad mood that I allowed frustration to get the best of me.
Pausing clean pulls 7 x 2 (pause just below knees; pause at mid-thigh; explode upward)
135, 155, 165, 165*, 175*, 175*, 175*
*performed at deficit standing on 45# iron plate
Metcon: Complete AMRAP in 10 minutes of:
15 wall ball shots (20#)
100 rope rotations (AMRAP double-unders followed by singles to 100)
Notes: Terrible workout tonight. Class was very rushed and I was very frustrated. Felt as though I didn't accomplish much during the strength/Oly portion. Worked at fairly light weight and focused on maintaining proper positioning. Went pretty hard on the metcon, but was in such a bad mood that I allowed frustration to get the best of me.
Wednesday, August 1, 2012
Wednesday 1 Aug 12
Arlington
Row 7 x 750 meters (rest 2 minutes between intervals)
1. 2.44.9 (25)
2. 2.46.0 (26)
3. 2.48.6 (25)
4. 2.50.5 (25)
5. 2.50.5 (25)
6. 2.50.3 (25)
7. 2.48.6 (26)
Notes: Drag factor 140; feet at 3. This is a tough program due to the relatively short rest periods. Goal was to keep the stroke rate at 26/minute, but I had trouble keeping it above 25 without sacrificing driving/pulling mechanics. Goal for next time will be to keep all intervals sub-2.45. Looking forward to my first 2K test next week.
Row 7 x 750 meters (rest 2 minutes between intervals)
1. 2.44.9 (25)
2. 2.46.0 (26)
3. 2.48.6 (25)
4. 2.50.5 (25)
5. 2.50.5 (25)
6. 2.50.3 (25)
7. 2.48.6 (26)
Notes: Drag factor 140; feet at 3. This is a tough program due to the relatively short rest periods. Goal was to keep the stroke rate at 26/minute, but I had trouble keeping it above 25 without sacrificing driving/pulling mechanics. Goal for next time will be to keep all intervals sub-2.45. Looking forward to my first 2K test next week.
Tuesday 31 Jul 12
CFDC
Push press 6 x 3
155, 165, 175, 185, 185, 185
Metcon: AMRAP in 7 minutes of:
10 jump squats
1/2 court mummy crawl
15 glute/ham hikes
1/2 court mummy crawl
4 rounds + 7 jump squats
100 Push-ups Program (Week 3, Workout 1): 12-17-13-13(f)-17(f)
Notes: Big numbers on push press. I've avoided the movement lately due to pain in my arm(s). Spend a lot of time mobilizing my thoracic spine and shoulder external rotation pre-workout. Was able to rack the bar on my shoulders while still keeping most of my hand around the bar. Tendency is for the bar to slip toward the fingers tips, but I fought to keep it down in the palm with vertical elbows. Tom recommended stretching my upper back/traps, so I'll try to work on that this week. Hopefully, I can get back to working some heavy jerks as part of my Olympic weightlifting. Metcon was a burner in the heat. Mummy crawls, if performed correctly (hollow position), are absolutely brutal on the core. Also started up the "100 Push-ups Program" today. I scored 25 on my initial test, which has me starting the program on Week 3. This proved to be too much because I couldn't even complete the first workout. The one minute rest period between sets is brutal. I'll simply repeat Week 3 next week. My hope is that I can bring my push-ups up to speed quickly with this program.
Push press 6 x 3
155, 165, 175, 185, 185, 185
Metcon: AMRAP in 7 minutes of:
10 jump squats
1/2 court mummy crawl
15 glute/ham hikes
1/2 court mummy crawl
4 rounds + 7 jump squats
100 Push-ups Program (Week 3, Workout 1): 12-17-13-13(f)-17(f)
Notes: Big numbers on push press. I've avoided the movement lately due to pain in my arm(s). Spend a lot of time mobilizing my thoracic spine and shoulder external rotation pre-workout. Was able to rack the bar on my shoulders while still keeping most of my hand around the bar. Tendency is for the bar to slip toward the fingers tips, but I fought to keep it down in the palm with vertical elbows. Tom recommended stretching my upper back/traps, so I'll try to work on that this week. Hopefully, I can get back to working some heavy jerks as part of my Olympic weightlifting. Metcon was a burner in the heat. Mummy crawls, if performed correctly (hollow position), are absolutely brutal on the core. Also started up the "100 Push-ups Program" today. I scored 25 on my initial test, which has me starting the program on Week 3. This proved to be too much because I couldn't even complete the first workout. The one minute rest period between sets is brutal. I'll simply repeat Week 3 next week. My hope is that I can bring my push-ups up to speed quickly with this program.
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