Monday – 12/4/2017 – TTT

5 times through this complex, rest as needed for quality
9 chin over bar
6 C2B
3 bar MU
wasn’t able to do any of them unbroken. Bar muscles did not feel great today but I’m sure the 15 reps before them had something to do with it lol. Hand blistered up on the very last set of the first muscle up. Already treated it and should be fine for Tuesday’s amrap.
+
Dead hang to inverted to tucked ring tick tocks x 3, rest 2 min x 4-5 sets for quality
5 sets. Should’ve video’d them because they felt good but would liked to have compared what they felt like to what they are supposed to look like to see how close or far away I was.
+
Parallette Support slide in and outs x 3 slow reps for control (https://www.youtube.com/watch?v=9VyP90_ubI0)
Tucked pseudo planche with feet on bands x 15-20 sec
rest as needed x 4 sets
finally felt like I did the parallete support slides with some quality
+
Dead bugs with mini band on feet x 6/side with light KB held overhead 2in off ground
Side plank rotate unders x 4/side
Dead hang to inverted to tucked front lever x 2 controlled reps
4-5 times through, rest as needed

only got through 3 sets

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Saturday – 12/2/2017 – TTT

A – Squat clean thruster x 6 for time @ 165lbs, new set every 2 min x 4
did tng for all 6 sets on the last set just because I wanted to know that I could
B – BB deadlifts x 10 for time @ 265lbs, new set every 2 min x 4
did double overhead grip for all, definitely made it harder but good
+
5 min clock
2 min row @ 1:40
AMRAP in remaining time
5 power snatches @ 95lbs
10 toes to bar
rest 10 min
5 min clock
2 min bike @ 400+ watts
AMRAP in remaining time
5 thrusters @ 95lbs
6 bar facing burpees

3+1 on Power snatch piece
Big mental victory here, as I didn’t want to stay on the accelerator on the rower, but I told myself that you must earn the right to do the amrap.
All singles on the first round, 2 and 3 round 2 and then I had my breathing under me

3+5 on thruster piece
Finished last thruster with 2 sec so wasn’t enough time to finish the burpee but I sure did want it.

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Friday – 12/1/2017 – TTT

AM
3 sets
Row 30 cals
20 box jump step downs @ 24in
3 squat snatches @ 185lbs
rest 3 min
3:09 – 1:15/1406
3:11 – 1:19.9/1320
3:13 – 1:21.3/1299
Making myself work hard on rowing is more of a mental battle back and forth as opposed to physical. Did feel like I got some breakdown in row mechanics today though. Will say with the few seconds longer on the rower, was quicker in bt sets of the barbell. Meant to check click on all, but felt box jumps were relatively consistent.
+
3 sets
10 bar facing burpees
10 alternating pistols
3 squat cleans @ 245
rest 3 min
1:57
1:55
1:44
All burpee we’re down around 29-31 sec
+
Axle bar zercher carry 100ft, new set every 120 sec x 6
@105
Hurts arm just as much as midline. Definitely can load up more here but was just feeling it out and enjoying the exposure

PM
so I ended having to sub in coaching when I would’ve trained. So I hit this session with not an ideal warm up. Just didn’t want to be at the gym until 10 o’clock. This definitely hurt some output on the ski

800m Run @~5k run pace
Rest 30sec, into:
1:00 Ski @225w
1:00 Ski @250w
1:00 Ski @275w
….etc cont until you hit a 9/10 RPE (loss of posture/head position, uncontrolled breathing, etc)
Rest 3-4 Minutes
x3 sets

first set got into the minute with 300w and just couldn’t maintain that output at all.
2nd – broke down and 275 was a fight and not pretty and was jumping all over the place.
3rd set – wanted the volume and was afraid I wouldn’t get it based on the 2nd set so I started my first minute at 200w and ended up finishing the 275 a lot more clean and crisp than the first set. It was the same story for the 300 though.

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Wednesday- 11/29/2017 – TTT

These emoms were so valuable today, loved them
EMOM x 4
3 muscle snatch + 3 OHS @ 75lbs
+
EMOM x 4
2 hang power snatch + 2 OHS @ 115lbs
+
EMOM x 4
1 hang squat snatch + 1 OHS @ 155lbs
+
3 attempts to find a max load in this complex
Squat Snatch x 1/Hang squat snatch x 2, new attempt every 3 min
185
195 – failed at the second squat snatch.

+
A1 – Snatch grip sots press x 6, rest 1 min
A2 – Kang squat x 6, rest 1 min
A3 – BB on back alternating cossack squats x 3/side, rest 1 min x 3 sets
75 on each
I can tell I haven’t done much sots press in a while. My upper back with stuff but that could be some residual from the past couple of days. But was still a tough position to get into today.
+
E4MOM x 4 sets
100ft yoke back rack carry @ 360lbs
10 ground to overhead @ 135lbs
5 ring MU
2:27 – 5
2:31 – 4/1
2:49 – 3/2 – Power snatch
3:01 – 5
The barbell ate my lunch today. Yoke was tough but loved it.

+
Band pull apart super series

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Tuesday – 11/28/2017 – TTT

A – Clean grip defict deadlift (4in) @ 41X2 tempo, 4 sets of 3, rest 2 min
275
Pulling felt strong off the ground, grip played a role in the negative, not sure I could’ve gone much heavier with grip at that tempo
+
AMRAP 12 min
20 cal bike
15 kipping HSPU (open standard)
10 OHS @ 95lbs
4+19
Really really wanted to finish all 20 cals in that round.
On bike, except for the start, and th first few seconds to get my sea legs under me, kept the bike above 425 watts. Hspu in 1st round were 12/3 then 9/6 everyone following. Really wanted to hit a couple unbroken but thought that might not be the wisest decision.
+
Seated straight leg lift offs x 6 from straddle and 6 from feet together
Reverse leg lifts prone on bench x 6 from straddle and 6 from feet together
rest as needed x 4 sets

quads did not like doing the leg lifts at all

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Monday – 11/27/2017 – TTT

(include the rolling scap circles into kip into C2B again as an additional warmup drill)
A – For time – 1-2-3-4-5-6-7-8-9-10 unbroken C2B pullups
2:42
I started the set of 7 somewhere around the 57 second mark. Felt the fatigue really hit in the set of 8. And butterflies broke down toward the end of 9.
I would like to get this closer to 2 min mark. Wasn’t my last time over 3 minutes?

B1 – Dbl KB hang snatches x 15 @ 35/hand, rest 30 sec
B2 – BB strict press x 15 @ 65-75lbs, rest 2 min x 3 sets
this felt spicey. Numbers were spot on but I’m sure there was still some carry over from the c2b

+
For time
Front squat x 3 reps @ 265-275 (not too heavy that it grinds, but make it challenging)
Wallball x 16 @ 30lbs
Wallball x 24 @ 20lbs
DU’s x 60
rest 5 min x 3 sets
@265 – still fight a little poopie warming and was fine when I actually started.
2:49
2:39 – more efficient w/30 and picked up rope quicker
2:29 – less transition bt movements

+
Dead bugs with mini band on feet x 6/side with light KB held overhead 2in off ground
Side plank rotate unders x 4/side
Dead hang to inverted to tucked front lever x 2 controlled reps
3-4 times through, rest as needed
going to get done throughout coaching tonight

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Friday – 11/24/2017 – TTT

AM
Bike 90 sec450+ watts, rest 30 sec
15 C2B pullups, rest 30 sec
3 squat cleans @ 235-255lbs, rest 3 min x 2 sets
@255
C2b are coming around nice. Bike was solid and stayed around 480 for the bulk of it.
+
Row 90 sec @ 1:40/500m pace, rest 30 sec
4 deficit strict HSPU + 6 deficit kipping HSPU (2-3in), rest 30 sec
3 squat snatches @ 175-195lbs, rest 3 min x 2 sets
175
It was hard to get myself to open up after the pull ups so went conservative at the 175. I missed it once in the second set but they was purely a mental error.
+
Yoke front rack carry 50ft, new set every 90 sec x 6
+30 on yoke

I have mentally put so much focus on improving work on the Bike mentally and physically. I need to put the some intetion and intensity for the rower as well. I held the pace for the rower today, however, it wasn’t comfortalbe and I truly wanted to take the lower efforts. Today it was more maintaining good mehcanics anc position.

PM
3 min run @ 7.5-8min/mile pace, rest 1 min
3 min AB @ 300 watts, rest 1 min
3 min row @ 1:54/500m, rest 3 min x 4 sets
complete

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Wednesday – 11/22/2017 – TTT

EMOM x 4
3 pressing snatch balances @ 95lbs
+
EMOM x 4
2 heaving snatch balances @ 135lbs
+
EMOM x 4
1 snatch balance @ 175lbs
+
EMOM x 5
1 squat snatch (take some risks this week compared to last weeks numbers, but we still want minimal misses)
200 and it felt pretty good so I did 5 more sets at 205 w/1 miss
+
Floating snatch deadlifts @ 4141 tempo x 3, rest 2 min x 5 sets (load hamstrings and lats, keep shoulders over bar as long as possible on the way up and down)
+
E4MOM x 4 sets
5 unbroken bar MU
15 unbroken back squats @ 135lbs (from floor)
25 bike cals
2:24
2:27
2:28
2:31

First set of bmu weren’t great but then got really smooth, crisp and efficient. Bike was trying to stay above 350 and every 30s did 5-8 sec of higher output.
This was a fun training piece.
+
Band pull apart super series
done

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Tuesday – 11/21/2017 – TTT

Row 2 min @ 1:43/500m pace, directly into
AMRAP 4 min
8 kipping HSPU
8 toes to bar
24 DU’s
(rest 6 min)
Row 2 min @ 1:43/500m pace, directly into
AMRAP 4 min
3 ring MU
6 shoulder to overhead @ 135lbs
12 BB front rack walking lunge steps (6/side)

4+3 – was trying to go so fast on hspu that my rhythm was a little off. Didn’t measure out a box and should’ve that might have helped. H act breathing but in these pieces I know it’s over soon
3+3 – the walking lunge were horrible and ate my lunch everything else was fine relatively speaking. The last 3 muscle ups felt better than the other ones, I’m sure at that point I was so fatigued and I didn’t want to miss them so I was way more aggressive on kip
+
Seated straight leg lift offs x 6 from straddle and 6 from feet together
Reverse leg lifts prone on bench x 6 from straddle and 6 from feet together
rest as needed x 3 sets
done. Wasn’t as hard this week and less cramping in the hip flexors

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Monday – 11/20/2017 – TTT

I was super strapped for time today, so I couldn’t dick around much for warm up at all. After general specific warm up had to warm up all movements concurrently. With the strapped time and sense of urgency, it turned out to be one of the best sessions I feel like I’ve had in a long time. Pull ups felt solid from the beginning and even got to mentally focus on some of the little pieces of elbow position during the pull and while being weightless.

A – 14 sets of 5 C2B pullups for quality, rest 30-45 sec as needed
B1 – Dbl KB hang snatches x 12 @ 35/hand, rest 30 sec
This was a good loading to get more comfortable with this rep range and efficient movement
B2 – BB strict press x 12 @ 65-75lbs, rest 2 min x 3 sets
12 @ 75 w/1 sec pause overhead
+
For time
Front squat x 3 reps @ 265
Wallball x 14 @ 30lbs
Wallball x 21 @ 20lbs
DU’s x 45
rest 4 min x 3 sets
2:37
2:32
2:22
Just made transitions quicker. 265 still felt heavy but did feel better from last weeks 255. Wall Balls much better today.
+
Dead bugs with mini band on feet x 6/side with light KB held overhead 2in off ground
Side plank rotate unders x 4/side
Dead hang to inverted to tucked front lever x 2 controlled reps
3-4 times through, rest as needed

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