Another 2 days

TUESDAY

AM-

15 minutes Muscle-up practice

Really trying to drill a straight-arm catch. Work to do.

PM-

BACKYARD ARCHERY

POSSIBLE "BRO"-LYMPICS EVENT?

WEDNESDAY

AM-

5 sets for times of:
Run 520 meters
-Sandbag run 100 meters downhill, drop off sandbag, run to the end of the block & back, pick up sandbag for 100 meter uphill run.
Rest 2 minutes.

-2:35, 2:32, 2:38, 2:45, 2:47

PM-

Went into the garage around 5, worked up to a few reps of Power Clean @ 275. Felt like garbage. Decided to mess around with the compound bow in the backyard for an hour. Find archery pleasantly relaxing, helps to calm and refocus myself. Went back into the garage around 7 for,

Doubles OTM for 12 minutes:
225 Clean from blocks (knee height)

(Last 2 minutes)

Kept intentionally light (60%) to drill technique. Just felt off today, unusually uncoordinated.

then,

3 sets of:
Halting Clean Deadlift + Clean Pull 3 x 1+1
Rest 2 minutes.

Example...

315.

Last 2 days

SUNDAY

Stepping outside my comfort zone - cliff jumping at Farad.

Ouch.

MONDAY

Paused Back Squats

455#

then,

3 sets for times of:
Run 270 meters
Alternating DB Snatch x 10 reps (100)
12 in deficit Handstand Push-ups x 7 reps

-2:43, 2:53, 2:55

Alternated rounds with B-Mike. Kept things pretty close to a 1:1 work/rest ratio.

REST A COUPLE HOURS THEN,

22 TOTAL CLIMBS (11 EACH)
-HELD THE SANDBAG IN A FRONT RACK, DEFINITELY STARTED TO BURN NEAR THE END.

Last week of training!

MONDAY

AMR in 8 minutes:
40 ft Hanstalk walk
Strict C2B Pull-ups x 10 reps

-3 rounds + 25 ft

-Kept a consistent pace. No more than 2 sets each HS walk attempt. 

3 sets of:
365 Deadlift x 10 reps
Mini Band Walks x 50 ft

2nd set
Some creative loading of the bar I must say.

5 days rest before this. About 20 minutes of soft tissue work then 3 hours of coaching afterwards.

TUESDAY

Team training with Anji for the 2013 Adventure WOD: Lake Tahoe!

16-16-12-12-8-8 reps for time of:
Overhead Squat (135/65) - using same barbell.
Burpees over the barbell

-10:43

Quick rest,

Partner AD
:30/:30 x 10 (5 minutes)
[1.30 mi]

then,

AMR in 6 minutes:
Max reps Atlas Stone to Shoulder (150/75) while partner holds freestanding handstand.

-21 reps

Quick rest,

 Partner AD
:30/:30 x 10
[1.39 mi]

then,

For max reps, only one person working at a time:
2 minutes max Sandbag Cleans (70/40)
Rest 1 minute
2 minutes max Ring Dips
Rest 1 minute
2 minutes max Toes-to-Bar

-160 total reps (31/84/45).
Aggravated my shoulder a bit during T2B, so didn't push this as hard.

Quick rest,

Partner AD
:30/:30 x 10
[1.40 mi]

TEAM AUTO-BODS!

WEDNESDAY

AM-

2 sets of:
Row 2000 meters
Run 1 mile

Rest 8 minutes.
-Keep at 60-70%. Easy, restorative pace to focus on stroke & running economy.

-16:58 (8:16 row, 8:28 run)
-19:38 (8:10 row, 11:08 run - fuck.)  Right calf cramped 4 minutes into the 2nd mile. Had to walk 3 times on the return trip, and could only manage a slow shuffle-run. ALWAYS FEELS LIKE 2 STEPS BACK.

PM-

Every 90 seconds for 15 minutes (10 sets):
3 Clean & Jerks (225)
3 Bar Muscle-ups

-Complete (each round b/t 40-45 sec)

No rest, immediately into
AMR in 5 minutes of:
60 Squats
30 Pull-ups
10 Handstand Push-ups

-1 rounds + 81 reps

PUSH ON.

THURSDAY

REST.

FRIDAY

2 sets of:
200 meter sled drag (100 + sled wt)
100# Sandbag load to platform (45 in)
10 ft Rope Climbs (start seated) x 2 reps

-5:33, 4:31

First round footage.

then,

Brian, Kevin & I hit up the Lombardi pool for a 3-man brick workout.

Max distance in 20 minutes of:
Underwater Brick Carry
-One partner carries the brick as far as possible, then the next, & the next, conga-style.

-410 yds
then,

Swim 500 yds (with fins)

-10:41

then, into the gym for some Rack Jerks. Was feeling surprisingly good...

405!!!  

Super Training & Aerobic Work

TUESDAY

Back at Super Training Gym!

Cambered Bar Box Skwatz

405 + 100 lb band tension

then,

HEAVY DEADLIFTS

505 x 3 (BIG PR)

545 (HAYOOGE PR)

then,

Accessory work-
GHRs
Hammer Strength Rows
Reverse Hypers

WEDNESDAY

                                                     [AM]               [PM]                           

A.

Three sets, not for time, of:

Toes to Bar x 10-15 unbroken reps

Double-Unders x 40 unbroken reps

Roll to Candlestick x 10 reps

-Complete. Jazz hands on the candlestick rolls!

B.

Three sets of:

Jerk Balance x 3 reps

Rest as needed

-95, 135, 185

C.

Six sets of:

Push Press + Power Jerk + Split Jerk

Rest 2-3 minutes

Use jerk blocks if you have them.

-205, 225, 245, 275, 300, skipped the 6th set.

300. 

D.

Four sets for max reps:

45 seconds of Strict Pull-Ups

Rest 15 seconds

45 seconds of Push Press (95/65 lb.)

Rest 15 seconds

45 seconds of Hand-release Push-Ups

Rest 75 seconds

Hell WOD

PM-

A.

Three sets, not for time of:

Double Unders x 40-50 reps

Chest-to-Bar Pull-Ups x 10-12 reps

Strict Handstand Push-Ups x 10-12 reps

(add deficit if these are easy for you)

-Skipped. Wanted to give my shoulder some additional rest, and reserve my energy for the gut-check in Part B.

B.

Three sets for times of:

Run 1 Mile

185/125 lb Hang Squat Cleans x 10 reps

20-Yard Front-Racked Walking Lunge (185/125 lb)

Rest 6 minutes

IF YOU SKIP THIS TRAINING SESSION, YOU’RE DEAD TO ME! Don’t avoid this just because you know it will hurt. If you want to compete well in this sport, you MUST be prepared to embrace training sessions like this one.

-11:11 (7:48 mi)
-13:11 (9:30 mi)
-13:09 (9:50 mi)

-Calves were absolutely WRECKED after interval work yesterday. Were it not for CJ's emphatic admonishment, I likely would have found some reason to skip this one. As it stands, glad I did it. Breathing actually felt great, but just couldn't push the runs at the pace I had intended. Had to stop and walk 3-4 times the last 2 runs simply because my calves & ankles were so painfully tight, which also my hang cleans & lunges not much fun.

One word: WOOF.

Last 2 days of training!

THURSDAY

PM-

Some light Box Skwatting & some accessory "swole-work" with Myles. 4 drop sets of strict ring dips & strict chin-ups with 3, 2, and 1 chain(s) and a burnout body-weight set.

The numbers.

then,

Brian & I met up with a friend later that evening who swam in college and agreed to put us thru some pool work. Spent about an hour drilling the front crawl, back & breast strokes. 

Bro's in town, posedown.

FRIDAY

PM-

30 minutes of POSE work with Chandler

Straight Posin'

then back to the Troll Cave for some lifting,

5 sets of the complex:
Halting Snatch DL + Hang Snatch + Snatch Balance + Snatch

225.

then,

Every 90 seconds for 15 minutes (10 sets):
Power Clean + 3 Push Press

275 (last set).
Went 185-275 in 10 lb increments over 10 sets.

then about a half hour to rehydrate & relax a bit before heading down to the IM field for my endurance work:

PM-

A.

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

-330, 350, 375, 350, 375, 395

B.

Five sets of:

Hang Clean + Front Squat + Clean

Rest as needed

-225, 250, 280, 305, 335

335.

C.

Three sets of:

Halting Clean Deadlift + Clean Pull

Rest 2-3 minutes

Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

-365 x 3 sets

"Tosh" & "JT"

AM-"Tosh" 
3x (200m+400m+600m)
For each distance rest exactly as long as it took for you to run the previous distance. So if you run 200m in 45sec you rest 45sec before you run the 400m.

VMOs seized HARD 75m from the finish on the last 600m. Had to waddle/crawl my way back to the finish. Otherwise, spot-on with my pacing!


PM-

A.

Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Nose-to-Wall Handstand Hold x 60-90 seconds

L-Sit x 30-60 seconds

-MUs: 5/4+1/3+2 all STRICT.
-HS hold: 3 x 60 sec
-L-sit: 3 x 30 sec

B.

Three sets of:

Jerk Balance x 3 reps

Rest as needed

-95, 135, 185

C.
3-second Pause Split Jerk

340 (5 lb PR).
TOUGH. Left shoulder is still problematic, but footwork is vastly improved.

D.

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Hand-release Push-ups

 -8:06

SUP & Snatches & Skwatz

SUNDAY

AM-

Messing around before paddle boarding,

250# Thick Bar Clean & Jerk (2# PR).
(Don't usually lift in my Vans, but when in Rome)

then,

"SUP sesh with the bros"

MONDAY

PM-

Five sets of:
Snatch from Mid-Thigh x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes

225.
(Damn wrist wrap malfunction).

then,

Box Squat
Build to a heavy single
-275 x 5
-350 x 3
-405 x 1
(65 lb chain all sets).

then,

Every minute OTM for 10 minutes:
Box Squat x 2 reps
-315 + 65 lb chain

Last set of OTM squats. 

More running...?

PM-

3 sets not for times of:
Double-unders x 40-50 reps
Muscle-ups x 3-6 reps
Handstand walk x 10-15 meters

-DUs: 50/50/50
-MUs: 4+1/3+2/3+2 (wearing 20# vest)
-HS walk: 15 meters thru the garage, then down the driveway. Tough.

then,

For time:
50 Chest-to-Bar Pull-ups

-Skipped. Trying to spare my shoulder still.

then,

4 sets for times of:
Run 800 meters
15 Burpees
30 Kettlebell Swings (32 kg)

Rest 4 minutes.

-6:09/6:47/7:18
-Only did 3 sets due to time constraints (work tonight). Feeling sluggish from 4 hours of sleep after a hectic night at work, coached this morning & afternoon and only managed 1 meal today. Also experiencing a little sinus congestion I think due to the smoky conditions from the fires burning in neighboring counties. Still, glad I got (most) of the work done.

Not exactly "fast".

4th of July & today's training

THURSDAY

HAPPY 4TH OF JULY!

Not a bad view.
(Photo courtesy of Brian Michaelson because my Iphone decided to take a giant BM and I couldn't personally document any of the amazing vistas.)

FRIDAY

PM-

Run
12 x 1 minute rounds
1 minute rest.

-Try to keep rounds consistent (within 10-20m). 

-235, 235, 237, 237, 240, 232, 243, 239, 238, 231, 244, 246

Felt good. Recovered breathing well between rounds, still trying to better learn pacing strategies.

then,

For time:
200 yd walking lunge

-Every 2 minutes OTM perform 10 burpees.

-5:59
Was DETERMINED to not do another 10 burpees, made it!

5K TT & the race to 300

TUESDAY

AM-

5K TIME TRIAL

-27:57 (3.13 miles)

Disappointed. Was expecting a tough run, but didn't push past the heat & bodily discomfort today and ended up briefly walking twice during the climb back (at the top of Virginia, and the top of Comstock). Running remains a weak point, but that's why I'm starting early! 

Taking an epsom salt bath afterward to soak my soreness & sorrows, then some dedicated mobility work later this afternoon and evening.

WEDNESDAY

AM-

Row Intervals
3X

200
400
600
Rest 1:1

PM-

Establish new max Snatch

285. 5# PR from floor.

300#. SOOOO CLOSE!

then,

AMR in 13 minutes of:
Wall Ball x 15 reps (30 lb)
Box Jump-overs x 10 reps (30 in)

Burpee Muscle-ups x 5 reps

-4 rounds + 12 reps

heartbroken. 

Water Park & Box Skwatz

AM-

Met my 4 nieces for an afternoon at Wild Island Water Park. Haven't seen them in a couple months, and it's always a blast when I do!

LOVE these girls.

PM-

Box Squats

440 x 2 + 65# chain (PR) & a complimentary thigh shot!

then,

Accessory work-
40 natural GHRs (20# vest)
50 weighted overhead Sit-ups (45#)