Wednesday – 05/06/2015 – TTT 

Posted on May 6, 2015 by admin

Felt pretty sore today. Decent night sleep and good feeding day. A bit lower on carbs than I normally am.

For time
30 thruster @95
30 power snatch @ 95
20 sto @ 135
20 OHS @ 135
10 power clean @ 155
30m ohwl @155

21:45

Thrusters done at 1:27 (25/5)
Power snatch done – several singles to start getting reps in, then in 3’s and 4’s to finish out. Done and weight changes at 7:15
Sto – done at 8:51 (12/8)
OHS – done at 9:57 (9/11)
Weights changed by 13ish
Had to do 10m at a time with a turn around. Broke on first and second increments more mental as much as physical. Last 10m went for it and couldn’t not stand up the last meter. The limiter on the lunges was more leg fatigue than overhead stability until the last 5 meters or so.
Low back fatigue was a limited when I hit the OHS but was strong enough to fight for it in two sets. However the break between the two sets was longer than need be, mostly due to low back fatigue. This was also a factor in picking up the bar for the walking lunges.

2K row at steady pace.

Focused on breathing.

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Tuesday – 05/05/2015 – TTT

Posted on May 4, 2015 by admin

A. Every 30 seconds for 8 min –
power clean x 1/front squat x 1/push jerk x 1 @ 165
felt very clean and crisp here. 165 felt the way it was supposed to feel, light and fast

B. Death by C&J @ 135
must drop each rep from the top
54 total reps.
I felt losing power in my hips for the sto around minute 6 or 7. At this point I naturally defaulted to more of a push press than a jerk. Felt I was receiving the clean more in my toes than my heels and caused me to lose a little hip drive. Hindsight is always 20/20 but wish I would’ve video’d a couple of rounds to evaluate this after. Not sure if this was due to hip power/endurance or what but I’m normally fairly efficient with this at light loads. Used plates that bounced a lot so tried to stop and push them down in the latter rounds and felt that took more energy than I wanted to expend at that moment.

+
C. 6 sets @ tough pace
10 burpee
15 c2b pullup
20 sec AD Hard
rest walk 4-6 min b/t sets to full recovery

rounds 1-5 were all about 1:08 – 6th round was 1:12
held onto 600 watts for the first 4 rounds and then dipped to 500 and then 400 on the last
maintained butterfly chest to bar through first 5 rounds, lost some power and efficiency, however hanging on to them for that many reps was a huge confidence booster for me. I just don’t have that much volume built up in my chest to bars.
Along another line, this really smoked me in the process, is it because my lack of exposure to threshold work? I took the 6 minutes rest, and just mentally willed myself to do the work. I’m sure the stimulus your looking for (lack of the technical term is that suck zone of lactate threshold?) and the effort was there for all of them it was just uncomfortable for me. Just looking for a little insight.

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Monday – 05/04/2015 – TTT

Posted on May 4, 2015 by admin

General notes on the day. Got home late last night, so was not on my optimal sleep or eating schedule. Definitely a limiter in training today, but I knew this going into today and was mentally prepared for the hurdles to overcome and did not let it negatively effect my day. Excepted the fact wouldn’t feel great and dealt with it when it arrived.

Am session
Row 3K @ steady pace
off rower every 300m to do 6 alternating Cossack Squats and 3 clean grip OHS

Used 2 26lb KB for the cossack and 75 on the OHS.
the perfect am session after a late night of traveling.

Pm session
10 min @ 85% effort
Row 150m
5 TTB
10 STO @ 95

7 + 150m – good pacing here, tried to stay around 1:20 per round

10 min rest

10 min AMRAP @ 85% effort
6 alternating DB Snatch @ 80lb
6 burpee
12 Dubz

7 + 4

A couple things here, the up and down of the db snatch and burpee made me feel a little dizzy, never have had this happen before from this combo. The negative of the DB especially on the left arm took a ton of energy out of me. Tried to keep each round around 1:25, but I do feel it started dipping off a little past the 5/6 minute mark.

10 min rest

10 min AMRAP @ 85%
5 Hang power clean @ 95
10 front rack lunges @ 95
30 second AB

7 + 7

Felt effort was sustainable here, but did not keep accurate track of avg time per round. Had to use bike that does not have a working monitor.

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Thursday – Active Recovery Day – TTT

Posted on April 30, 2015 by admin

1. 12 sets of
30 sec Air Dyne @ 85%
30 sec Air Dyne @ 50%

2. 3 rounds of
lunge flow
40ft crab walks
40ft bear claw
40ft handstand walk

3. 10 min EMOM
50ft Yoke Walk @ 278

4. structural work
2 sets of
5/5 KB windmills
30sec FLR
15/15 Single Arm Bar Hanging Holds

5. 10 minutes of easy bike riding

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Wednesday – 04/29/2015 – TTT

Posted on April 29, 2015 by admin

Happy hormones were a little low today, dealing with some internal stuff so I knew today was going to be a grind.

Movement Protocol for glute/hips
2 rounds
– banded alternating side steps x 20 (10/side)
– banded squats @ 2020 x 8
– Russian baby makers x 5
– spiderman stretch x 30sec/side

A1. Front squat; @ 20X1 x 4-5, rest 90 sec
265(5) – 275 (5) – 285(4) – 295(4)
A2. Wtd pull up; @ 20X1 x 4-5, rest 90 sec. x 4 sets
50(5) x 3 – 60 (5)
+

B. AMRAP 20 sec; STO @ 135, rest walk 1:40 x 4 sets
1st – 17 – all push press
2nd – 17 – all push press
3rd – 15 – went to push jerk about half way through
4th – 15 – same as above

+

C1. BB RDL @ 2020 x 6, rest 1 min
225 across – could have gone heavier but would not have been able to maintain tempo
C2. Goblet Squat @ 2020 x 8, rest 1 min x 3
53 – 62 – 70

+

D. EMOM for 8 min; row 10 calories
Done, but did not track my approximate finishes.

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Tuesday 04/28/15 – TTT – With Video

Posted on April 28, 2015 by admin

Due to some scheduling and time conflicts in today, PM had to be done in the am and no opportunity to swim today. With that being said, did not function under my normal am nutritional intake. Not a huge deal, but did not have my normal fuel in the tank. Deep night of sleep, but not as long as I would have liked.

AM
A. Drop Snatch; 3 x 3
Used too much hips on the 2nd set, so I backed off the weight and felt more technically sound.
Drop snatch
B. Snatch; tough single in 20 minutes
All video’d lifts are roughly 80% or above
185-195-205(x)-205-210-215(x)
Still feel a little general fatigue in the body from the weekends hike that might have effected my speed under the bar at the heavier loads. felt restricted in lockout at the last miss and just called it there.
Snatch

+

C. 5 min AMRAP
5 muscle ups
10 cleans @ 155
48
Did not have a set in stone plan to go off of, but goal was to do all muscle ups unbroken, but knew, and it was the limiter for me. The other goal I had was to go steady and keep moving.
Round 1 – muscle ups unbroken – all singles – done at 1:11 – started round 2 at 1:15
Round 2 – muscle ups unbroken – all singles – done at 2:28 – started round 3 at 2:38
Round 3 – muscle ups broken into 3/2 – this is where I felt the muscle ups hit me, being effected by 5+ reps/round and other movements involved. Did singles for 5 reps, and knew I was wasting and losing time fast, last 5 reps were touch and go.
Round 4 – muscle ups 2 + 1, had to use more of a pseudo false grip and lost my kip
This happens pretty frequently where I lose my kip anytime I get over 10/15 muscle ups in a training piece.

+

D. Crossover Symmetry – Recovery
Done

PM
had to cancel skill session
going to do Air Dyne at sustainable pace, hop off and do a mobility piece every 5 min.

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Monday 04/27/2015 – TTT – With Videos

Posted on April 27, 2015 by admin

A. Bear complex; build to a tough single (not a max) of one time through the complex.
Only the back rack push press felt challenging. I felt like I shifted into my toes on my dip and did not drive enough from my heels. This would be my limiter if I was to try a heavier load.
https://youtu.be/klnhTn-mPnk

+
Skills assessment/testing
B1. 7 Box Jumps @ each of 20/24/30
https://youtu.be/iXZxT0BJfic

B2. Single arm OHS (light kb, both sides)
https://youtu.be/iXZxT0BJfic

B3. handstand walking (couple of attempts)
https://youtu.be/JuFH1z2K_qE

B4. Bar and ring muscle ups (a couple unbroken of each)
bar felt great and felt a little off today on the rings. the only attempts I made today were the ones on the video so probably should have hit a couple practice reps
https://youtu.be/Xh_LUduRY0s

B5. Pistols; (5/leg as fast as possible)
same as the muscle ups, should have hit a couple warm up reps
https://youtu.be/BaaQN46TaUg

+
C. – full spinal flexion/extension x 3
hope this is what you are looking for
https://youtu.be/Vvu3M12dNAM

+
D. Airdyne – 10 sec fast, 50 sec slow spin x 8
This kind of sucked, thank goodness it was only 10 seconds.
Assault Bike
1st – 1100+ watts
2-4 – 1200+ watts
5th – 1300+
6th – 1100+
7-8 – 1200+

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Get after it day!

Posted on April 21, 2015 by admin

Am
Part I
A. Push press + push jerk + split jerk complex; x 4 x 7/3/1 
B. Close Grip Bench press; 5-3-1-5-3-1

Part II
C. For time
50 strict ring dips
25 handstand push ups (kipping ok)

Pm
A. 1RM Power clean
B. Deadlift; x 5 x 3-4 @ 31X1

Part II

C. For time 
30 C&J @ 185

Rest 10 min

For time 
30 C&J @ 165

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Find he inner strength when you don’t really want to….

Posted on April 21, 2015 by admin

Part I

A1. Dragon fly sit ups; x 3-4 x 4

A2. Banded planche hold; x 20 seconds x 4


Part II

B. Complete as many rounds and reps as possible in 4 Minutes of:

10 (5/5) Single Arm KB Thruster 53/35
15 Power Clean 155/105
20 Box Jumps 24/20
25 Pull ups
30 Double Unders
Rest 4 Minutes
Then Same AMRAP for 6 Minutes
Rest 4 minutes
Then same AMRAP for 8 Minutes

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Case of the Monday’s

Posted on April 20, 2015 by admin

Part I

A1. Back squat; 8-8-8-8

A2.  Bent over neutral grip row; 5-5-5-5

B1. Front rack double KB step up; 12-12-12-12

B2.  Neutral grip chest to bar pull up; amrap (-2)


Part II

4rft

20 wall ball

10 c2b pull up

5 squat snatch @ 165

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