4/26/2014

NPFL COMBINE ATL

NOTES:

Snatch-245

Went out 3 times... Pendelay Bars spin like crazy. Hard time warming up to them... But did. Rolled my ankle falling on my ass.

OH- Squat- 285

Probably a little tired from the 3x2 snatch attempts on the platform.

Put 300 over my head but no squat. Couldn't snatch ballance them like usual.

Dead-525 

Got 555 Half way up and almost passed out. Would do it again though was really close.

Muscle ups- 15reps

Did 13 the 1st time then 15. Changed my rep sce up a little. Rings are skinnier and so are straps.

1k row- 3:12

2sec pr. Very different going into the row after lifting all day. Felt the burn in my legs at about 400m. No complaints though it's a pr. 

All in all good long day. Equipment was different but sometimes you have to do adapt even if it takes a couple more tried than usual. Hell of a lot of fub

4/22/2014

A. Front Squat - in 4-5 sets, build to 80% of expected 1RM @ NPFL combine
B. Snatch - in 3-4 sets build to 80% of expected 1RM @ NPFL combine
+
@ 85% game pace
12 Power Clean @ 165#
6 Push Press @ 165#
8 Power Clean
4 Push Press
4 Power Clean
2 Push Press

NOTES:

FS@80%- 275#

Snatch@80%- 195#

Wod@85%- 3:23

Singles on cleans

Unbroken on PP

4/21/2014

A. Power Clean - in 3-4 sets build to 80%
B. CTB Pull-up - 20,15,10 reps for time; rest 2-3min as needed
+
Row - 750m @ 1:39-1:42; rest 5min
Row - 500m @ 1:37-1:40; rest 5min
Row - 250m @ 1:35-1:38

NOTES:

A. Built up to 255. Pretty easy, did a couple reps at 255 to warm up even more.

185-225-255

B. C2B pull-ups 

20- :19.65

15- :14.28

10- :10.22

C. Row

750@1:39-1:42= 2:34 mostly@ 1:40pace

500@1:37-1:40= 1:38 mostly@ 1:39pace

250@1:35-1:38= :47 had to slow myself down knowing it was a 250m was pulling in the low 1:30's at first and then controlled my pace to 1:35-1:37

4/20/2014

-Rest Day-

4/19/2014

A. Snatch - 10min to build to 205#; rest as needed; rest 2min...Then RIGHT into 90sec to find 1RM
B. Front Squat - 10min to build to tough double;rest as needed; rest 2min...Then RIGHT into 90sec to find 1RM
C. Muscle-up - 6 reps for time x4; rest 2-3min b/t
+
For time:
9 Snatches @ 155#
9 Box Jumps @ 24"
6 Snatches @ 175#
6 Box Jumps @ 36"
3 Snatches @ 195#
3 Box Jumps @ 36"

NOTES:

A. 240# Snatch

B. 325# FS

Muscle-Ups X6

1. :22.02

2. :22.16

3. :18.46

4. :17.59

Worked on form without the dip. Got better in my kip every round.

Wod- 3:50

Power snatch untill last set of 3@195

4/18/2014

-Active Recovery-

Long Bike Ride and Mobility

4/17/2014

A. Snatch Balance - 5 x 3; rest 90sec (moderate-heavy load, stick bottom for 1-2 fulls seconds)
B. Snatch Grip RDL @4111 - 3 x 4-5; rest 2min (use lifting straps)
+
EMOM for 10min
5 Power Clean @ 165 + 4 Push Press @ 165
+
Row - 3 x 500m @ 80-85-90% effort; rest 2min (final row should be at target 1k pace)

NOTES: 

Snatch Balance- 185#-205#-225#-245#-255#

Snatch Grip Dead- 245#-295#-350#

EMOM- unbroken untill round 6. Didn't finish round6 then went singles on the cleans and unbroken on the PP from round 7-10. Went a little too hard first 5 were between 17&24sec per round then doing singles on the clean and unbroken PP I was hitting around 40-45sec a round. 

Row 80%- 1:43.3

Row 85%- 1:38.9

Row 90%- 1:35.4 which was my 1k pace

1st row was pretty easy, second row had to push it a little to hit my goal and the third row I felt it when I had 200m left which was when the 1k hit me as well. Liked pushin it hard on the last 200 to finish up the 1:35 pace 1k pace. 

Good training day... EMOM hit me hard cardiovascularly but liked pushing it to my limit.  

4/16/2014

A. Front Squat - build to 1RM; rest as needed
+
Rest at least 10min
+
30 Muscle-ups for time
+
Rest at least 15min
+
7min AMRAP
20 Thrusters @ 95#
20 Bar facing burpees

NOTES:

Front Squat- 335# PR

30 Muscle-Ups: 6:43

7min AMRAP- 2 rounds+17

FS felt great. On the 30 muscle ups I started out going up without the dip right up to the top for 7 then 5 then 4. Felt off with my kip and couldn't get all the way up then went to regular muscle ups and the dip was a killer. Failed about 4 reps. The 7min AMRAP was good, burpees weren't as great feeling as I wanted and felt my thrusters in my shoulders a little from the muscle ups.

4/15/2014

-Rest&Mobilty-

4/13/2014

A. Snatch - build to 1RM; rest as needed
+
Rest at least 10min
+
Row - 1k for time
+
Rest at least 15min
+
5 Rounds for time
12 Power Cleans @ 165#
6 Push Press @ 165#
*must be push press, not STOH

NOTES:

1RM Snatch- 250#

1k Row- 1:14.4

5Rounds- 11:42

Push press were unbroken. A little lathargic after the 1k row. Busy day... Combo between being up since 4:45 and not eating since lunch. Still hit it as hard as I could. Happy with my snatch pr. Used 55lb plates and thought I pr'd at 250 them a friend told me it was only 245 so I had to go back 1 more time. The 1k kept it between a 1:32-1:37/500m pace. Went over 1:40/500m once or twice I think.

4/10/2014

A. Front Squat - 3 x 4-5; rest as needed (feel this out, light load)
B1. Bar Muscle-up - 3-5 UB reps x3; rest 30sec
B2. Strict CTB Pull-up - AMRAP UB sets of 3 in 90sec x3; rest 4min
+
EMOM for 10min
30sec AD @ hard effort + 5 CTB Pull-ups
+
EMOM for 10min
2 Muscle-ups + 5 KB Swings @ 62#

NOTES:

A- @ 165#...185#...205# light and felt good. 

B1- 3x5 easy 5 reps. 

B2- Reps: 14, 11, 9

EMOM1- c2b were fast but felt off tempo from completing the strict c2b first.

EMOM2- clean muscle-ups and fast KB swings @ 70# Ripped on the Bar muscle ups so reps weren't as comfortable as I wanted, but what's comfortable.

4/9/2014

4/8/2014

4/7/2014

A. Push Press x3 + Push Jerk x3 - 6 sets of the complex; rest 2min (build)
+
10min AMRAP
10 Strict Pull-ups
10 Ring Dips
+
B. Wtd Muscle-up - 15 reps NOT for time (hold 8-12# wallball b/t your feet, do these as singles)

NOTES:

A. 135#.155#.175#.195#.215#.235#.

Was surprised I could put 235# for 6reps.

AMRAP: 6rounds + 2reps

Started out with sets of 5 then dropped o sets of 3's and 2's.

B. Used a 12lb wall ball. Reps were pretty easy. 

3/5/2014

A. Hng Power Clean - 2 TOUGH TnG reps on the min for 10 sets
B. Push Jerk - in 4-5 sets build to tough TnG 3; rest as needed
+
6-5-4-3-2-1
Deadlift @ 275#
Burpee Box Jump @ 30"
+
10x
Run 30sec @ 85% effort
Run 30sec @ 50% effort

NOTES: 

A. @245# quads were hurting from the pounding of the weight.

B. @235# didn't feel good at all. When I got above 165 it felt as if my triceps and shoulders were giving out on me... Can get it up but hard to receive it.

WOD- 2:34 

Didn't blow my Wod on the 1st set but completed it in :32. Legs were burnig at the end.

4/4/2014

Airdyne - 10min @ 85%
+
12cals Airdyne
10 KB Swings @ 62#
8 HSPU
12cals Airdyne
Rest 60sec
x5
+
Airdyne - 10min @ 85%

NOTES:

Mashed legs for over 30 min feel better but still feel a pull when I squat. 

Airdyne 1 @ 85%- 133 cal

R1- 1:45

R2- 4:16

R3- 7:34

R4- 10:45

R5- 13:55

**** time includes 60sec rest.

Airdyne 2 @ 85%- 147

Airdyne felt really good the second time KB swings were done with a 55# (fast) and the HSPU were ok still haven't found a great ryrthem with them.

4/3/2014

A. HB Back Squat @21x1 - 5 x 3-4; rest 3min (heavy across)
B. Wtd. Strict CTB @20x1 - 5 x 3-4; rest 2:30 (heavy across)
+
EMOM For 16min
Odd - 5 Squat Snatch @ 135#
Even - 5 Muscle-ups
+
Row - 3 x 1000m @ 80,85,90% by round; rest 2:30

NOTES: 

Completed BS 5x4 @ 315

 

& Wtd. Strict C2B 5x4,4,3,3,3 @ 25lbs

Killed me to not finish, was looking forward to the rest of the Wods. Hamstring was killing me after the tempo squats.

4/2/2014

-Recovery Day- 

NOTES:

Did a combination of rowing, skierg, airdyne, and running. 500m a piece and mixing it up. Then mobility.

4/1/2014

Recovery

NOTES:

Light row.

Rolled out a bunch on my new spikey foam roller.

Messed around with some handstand walks.

Butt and hamstrings and muy sore 

3/31/2014

Open 14.5

NOTES:

Score- 13:06

Paced it well. Still the burpees hit me cardiovascularly in the round of 12. Couldn't repeat being that it's Monday but not disappointed with finishing my 1st true open season on the road to the games. Have my eyes on regionals 2015 and team this year hopefully. Will know in about a week.

3/27-30/2014

Recovery and Prep for 14.5