Past 4 days!

WEDNESDAY

Light yoga at 9am. Will be taking an elective yoga class M/W for the rest of the semester. Otherwise, REST.

THURSDAY

11 AM- 

Wearing a 25 pound weighted vest AMR in 25 minutes of:
Run 1 mile
10 Burpee Muscle-Ups
100 Air Squats

-1 round + 1000 meters

Hurried to get this done in between coaching classes. Air quality in Reno is slightly better, so opted for some running. Was hoping to have enough time to push for the the second mile, but burpee MUs were slower than I anticipated (weight vest was loose & awkward), even missed a couple reps. Plus a shoelace malfunction at the last turnaround. 

4 PM-

Back Squat 405 x 20 Rest-Pause 

Of course I cut off the last rep...

FRIDAY

225 Hang Snatch EMOM x 10 minutes

Last minute.

then,

270 Power Clean & Push Jerk EMOM x 10 minutes.
-Complete. 

Rested for about an hour before Brian & I met Adrienne & Anji at the pool for some swim work.

100 warm-up
8 x 25yd - rest 20-30 seconds
(ODD - drill, EVEN - freestyle)
8 x 25yd - rest 20-30 seconds
(ODD - stroke choice, EVEN - freestyle)
6 x 50yd freestyle (with fins) - rest 30 seconds
-Complete. Feeling better each week in the water. 50s done in 45-48 seconds each set.

SATURDAY

Back at Avalance with Myles & crew!

Partner WOD with Bmike
For time:
100 Bar-facing Burpees
100 Axle Bar Deadlifts (160)
100 Axle Shoulder to Overhead

-15:22

then,

Strongman medley rotating thru:
Zercher Yoke Walk x 50 ft (280)
Farmers Walks x 50 ft (150/h)
Sled Drag x 200 ft (200)

then,

Atlas Stone gauntlet (pictured above):
6-5-4-3-2
Stone to shoulder
-Reps done OTM, weights ascended each round. Did this TWICE.

Start of Spring Semester!

MONDAY

WATTBIKE 5 x 3 miles
-Rest 3 minutes.

THEN
(4/3/13)

NOW

YAY FOR IMPROVEMENT!

TUESDAY

BEFORE CLASS-

Push Press 5RM

285 X 5

#PRECLASSPR

7:30 PM-

2 sets for times of:
25 Wall Ball (30)
25 CTB Pull-ups
50 Double-Unders
-Rest 1:1

-2:52, 3:14

then,

For time:
50 Wall Ball (30)
50 CTB Pull-ups
100 Double-Unders

Air quality in Reno is HORRIBLE because of the Rim & Yosemite fires. Breathing started to feel raspy after the 2nd set. Decided to cap it there. 

Post-Competition Flow Sesh & Last Training Day before WODSOMNIAC

TUESDAY

AM-

Row 10 minutes @ 18-20 spm
10 minutes mobility work (quad mashing!)
Row 10 minutes @ 20-22 spm
10 minutes mobility work (sub-scap)
Row 10 minutes @ 22-24 spm
10 minutes mobility work (groin, hamstrings)


compare here

Some noticeable improvement on the Erg.

PM-

Back Squat

475 x 3 - PR!

WEDNESDAY

Build quickly to a heavy-ish Clean & Jerk
-315 lb

then,

Every minute OTM x 10 minutes:
Clean & Jerk x 1 rep

-All sets at 275. Felt sharp.


Rested about an hour for gym meeting then,


Against a 2.5 minute clock:
Run 400 meters
Max reps 115 Overhead Squat - go by feel.
then,
200 meter run.
Rest as needed. Complete for 2 sets.


PLEASED.

A little more rest driving to Lombardi where I did:

For time @ 80-85%
Row 400 meters
30 Kettlebell Swings (55)
30 Toes-to-Bar
-4:23

then,

Every minute OTM x 12 minutes:
EVEN - 5 Thick Bar Power Cleans (130) + 100 ft shuttle run
ODD - 5 Bar-facing Burpees + 100 ft shuttle run
-Complete.

Summer Strength Recap!

THE EVENTS

THE RESULTS

THE HIGHLIGHTS

WOD 2B

The secret? Bucket hat.

THE FLOATER

WOD 3

305 HANG CLEAN X 2 - TAKE 2!

THE FINAL

Final WOD

Part 1
"Fast Fran"
15-12-9 reps of:
Thrusters (95)
Pull-ups

immediately into,

Part 2
115 Snatch x 10 reps
135 Snatch x 8 reps
165 x 6 reps
185 x 4 reps
205 x 2 reps

TIME CAP: 8 MINS

The final 2 reps.

THE FINISH

As Darren Ellis says,
"Full effort is full victory, but total victory is totally awesome!"

2 more days o' training!

TUESDAY

AM-

Double Tabata Sprints
-Stay relaxed and focus on your breathing.

Minus 27 sec delayed start and I was running a 6:53 pace. Took 10 sec rests at a standstill. Breathing felt better, time to mobilize!

PM-

Build to a heavy Push Jerk

300#.
Missed 315 next set, L-shoulder just gave out.

WEDNESDAY

Wanted to do some event practice in light of the event announcements for the Summer Strength Challenge this Saturday!

For time:
Row 500 meters, then
15 Deadlifts (275)
15 Burpees Over the Box (24 in)
Rest 60 sec
10 Deadlifts
10 Burpees Over the Box
Rest 60 sec
5 Deadlifts
5 Burpees Over the Box

-3:22 (1:44.8 row)
-1:04
-:29
4:55 TOTAL WORKING TIME (MINUS REST)

That's a nasty little one! Glad I went through a little dry-run of it so I better know what to expect!

then,

-5 minutes rope climb practice focusing on footwork & a fast descent before,

2 sets for times of:
Shoulder to Overhead x 10 reps (185)
1 Rope Climb to 20 ft
50 ft sprint
20 Kettlebell Snatches (53)
Rest as needed.

-1:20
-1:15 (video below)

Rested a couple hours before accompanying BMIKE into Lombardi to finish out the day.

Every 2.5 minutes OTM for 5 sets (11:30 minutes total) complete:
50 Thick Rope Double-Unders
2 Hang Squat Cleans

-225, 250, 275, 300, 315 (video below)

PR.

Unexpected PR. Hoping to hit this (or more) at the SSC this weekend. 

Another 3 Days!

SATURDAY

3RM Deficit Deadlift

455 x 3 + chain wt.

then,

3 sets for times of:
275-lb Deadlift x 10 reps
Seated Sled Pull x 50 ft
Ring Dips x 15 reps

Footage of the 2nd set.

-50 sec, 49 sec, 50 sec

SUNDAY

AM-

5K Trail Run


AFTERNOON-



2.17 seconds

Just a fun afternoon shooting some OBSCENELY large & powerful guns. 50-cal "cannon", SKS, AK-47, Saiga 12-gauge, AR-74, the list goes on...

MONDAY

BRO-SESH, 2.0 AT THE MACX

2-man teams cabeza a cabeza:
Randy & Drew (TEAM ASRX) vs. Matt & Brian (TEAM DEEP-V)

WOD 1
15 minutes to find max Snatch as a team
-TEAM ASRX: 230 KG (RANDY - 100 KG, ME - 130 KG)
-TEAM DEEP-V: 220 KG (BRIAN - 100 KG, MATT - 120 KG)

1# Snatch PR! 

WOD 2
(A)
2 minutes max Muscle-Ups as team
Rest 60 seconds, then
(B)
Partner AMR in 7 minutes of:
4 Deficit Handstand Push-ups
50 ft DB carry anyhow (100)
8 Alternating DB Snatches 
50 ft DB carry anyhow & tag partner.
-TEAM ASRX: (A) 14 MU (B) 5 rounds + 1
-TEAM DEEP-V: (A) 22 MU (B) 5 rounds + 13

Muscle-ups were a tough set-up for the tall guys. DB's had thick & slick knurling and 100# nearly came flying out of my L hand on a couple rounds. Fun AMRAP!

WOD 3
For max calories on the Erg
:30/:30 alternating with partner.
-TEAM ASRX: 230 CALS
-TEAM DEEP-V: 222 CALS

Last 3 days of training!

WEDNESDAY

REST.

THURSDAY

Met Adrienne again for some pool work:

100 yd Warm-up
6 x 25 yd freestyle - rest :20
6 x 50 yd kick - rest as needed.

then Anji and I worked on some diving drills. Surprisingly fun and I did a lot better than she expected!

FRIDAY

BRO-SESH

Our guest Randy - chest hair with an impressive set of pipes - Brian, and myself spent about an hour on the platform working some heavy snatches & cleans.

275.

then,

335 - no hook grip
Thumbs were HURTING today.


then,

Randy & I tackled a fun partner WOD
For time:
10,000# Shoulder to Overhead
100 Burpee Pull-ups
10K Airdyne

-28:06
Broke the STO into 185 x 54 reps (27 each). Chipped away at the Burpee Pull-ups while the other was on the Airdyne.

AM-


A.
Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
(working on smooth, efficient rhythm and mechanics)
Nose-to-Wall Handstand Hold x 60-90 seconds
Double-Unders x 40-50 reps

-Complete: 12/60/50

B.
2 sets for times of:
Row 750 meters
30 Chest-to-Bar Pull-ups
15 Strict Handstand Push-ups
Rest 5 minutes.

(1) 5:56
(Row - 2:48, C2B - 10/6/4/3/1/2/2/2, HSPU - 5/5/5)

(2) 6:10
(Row - 2:52, C2B - 6/4/4/4/3/3/3/3, HSPU - 6/5/4)
Consistent pace on the erg both sets. Long transition across the gym to the pull-up rig. Stepped to the bar each set (hands a little raw). Did this fasted aside from morning whey and pre-workout BCAAs and felt it during the C2Bs. Feeling more fluid with butterfly C2B, just felt sluggish from a lack of food. Pleased with how strong HSPU felt.

PM-

B.

Three sets of:

Jerk Balance x 3 reps

Rest as needed

-95, 135, 185

C.

Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

Rest as needed

-225 x 3, 255 x 2, 295 x 2, 330, 330 - WTF.

Good footwork, and shoulder felt decent. Just felt bleh. Weight felt heavy, mid-back felt fatigued. Cut it there.

instead,

Every minute OTM for 10 minutes:
Touch and Go Push Jerk x 5 reps

-185 x 3 minutes, 205 x 3 minutes, 225...
Cut it at 225 in the 7th minute. Could have pushed through, but L shoulder started to flare-up and there's no need to aggravate it.
FRUSTRATED.

Sprints, Snatches & Skwatz!

AM-

RUN 4.66 KM
-Run 2.5 km to the bottom of 15th St then,
4 x 200 meter hill sprints
(walk-back recovery)
-Run 2.1 km back to the house.

Averaged about an 8:30/mi pace for the run - felt good. Hill sprints were around 45-50 sec each.

#MANAEROBICS



PM-

A.

Every minute, on the minute, for 15 minutes:

High Hang Snatch x 1 rep

*Sets 1-3 – 50% of 1-RM Snatch

*Sets 4-6 – 60%

*Sets 7-9 – 70%

*Sets 10-12 – 75-80%

*Sets 13-15 – 80-85%

-145
-175
-200
-215, 220, 225
-230, 240, 245

NO MISSES!

B.

Three sets of:

Snatch High Pull x 1.1.1 @ 85-95%

(rest 5-10 seconds between singles)

Rest 2 minutes

-245 x 3 sets

C.

Four sets of:

Front Squat x 5-6 reps @ 41X1

Rest 3 minutes

-305 x 4 x 5

RRRRUFFFFFFF.

500 Back Squat!

PM-

Max Back Squat

then,

5 sets of:
Halting Snatch DL + Hang Power Snatch x 1.1.1
Rest as needed.

-135, 165, 185, 205, 225

225.

then,

AMR in 5 minutes of:
Partner Snatch 135

-76 reps
(B-MIKE - 36; ME - 40)

BB cycling still not a strong suit for me. Alternated sets of 5 the entire way (like this). 

#BAR2BELLY

AM - Erg; PM - Swim.

AM-

FLOW SESSION

Row 10 minutes @ 18-20 spm
10 minutes mobility work (ankles, hamstrings)
Row 10 minutes @ 20-22 spm
10 minutes mobility work (hips, groin)
Row 10 minutes @ 22-24 spm
10 minutes mobility work (T-spine, shoulders)

More consistent. Damper setting of 4.

PM-

Brian & I met up with our friend Adrienne who has humbly donated her time to help teach bricks how to swim.

Spent over an hour drilling front crawl & backstroke. Semi-frustrating day. Know I've made improvements, but still frustratingly slow in the water. Still trying to dial in the mechanics, and Adrienne has assured me she "has never failed!" She's proven a great coach thus far!