Sunday

10:00-15:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
A. Standing triple jump, 8:00 tech work
B. Overhead shot toss, 8:00 tech work - outside!
+
AMRAP in 8:00:
2 rope climbs
6 overhead squats, 105
+
8 sets:
200m run @ 90% aerobic
:60 rest

Complete 

+

A. Complete 

B. Complete 

+

3 rounds + 1 rope climb 

+

Complete

Kind of a rough day - just feeling tired and a little beat up. 

Muscle ups felt far away today. Sigh. 

Need some instruction on shot toss before next weekend. Pretty much every attempt is the same (and not in a good way). 

Rope climbs were close to the worst they've ever felt. For some reason my feet were slipping badly on almost every pull... Same shoes as last week, so I don't know what I was doing wrong. Had a scary moment at the top when I lost my footing altogether and my arms were tired... So I started standing around a LOT between climbs. OHS were easy but snatches were messy - power snatched to begin all three sets (weird for me).  I should have been able to complete 4 rounds.  I always feel disappointed and like the day is wasted if I do poorly on the one higher intensity piece of the day...

Runs were the best part of the day.  First 200m took 0:70, and each got a little faster, with the last two at 0:60.  

Friday

@ Next Level

5:00 standing triple jump technique work as warm-up
+
A. Muscle snatch, 6 x 2 light; begin a set every :60
B. Snatch-grip deadlift w/pause just below knees, 5 x 1; 2:30 rest
C. Lying DB tricep extension, 3 x 10, 20X0; :60 rest
+
For time:
25 hang power cleans, 115
50m handstand walk
+
4 sets:
:50 row @ 95-97%
5:30 rest

complete
+
A. complete @ 63
B. 185, 195, 205, 205, 210
C. complete with 20s
+
11:26
+
1:42.8/500m avg, 243m
1:43.3/500m avg, 242m

1:42.0/500m avg, 245m

1:43.3/500m avg, 242m

Had to switch a couple of days around due to schedule... could have used the day off, but next opportunity to get into the gym wouldn't be until Monday, and didn't want 3 days off in a row.  Was supposed to be: swim Friday, train Saturday, off Sunday; will be: train Friday, off Saturday, swim Sunday.

Did this early AM with just coffee and a banana before.

Muscle snatches didn't bother the shoulder at all today - feeling good!

Have been neglecting my hand maintenance while in CA... felt like 10 different spots were going to tear on the sn-grip deadlifts.  Weight felt fine, it was just my stupid hands.

Broke the hang power cleans into 5x5 and was done just under 4:00.  Handstand walking was better than it was last week, but still not as good as it usually is.  Had several 7-8m stretches unbroken, but also had a lot of standing around doing nothing.  Ditched my Oly shoes half-way through and finished it out in socks, that made a huge difference...

Dialed back the pace on the row sprints just a hair - held 1:40 through the finish on all 4 at 40s/m.  Variability in the average pace times was solely due to how efficiently I grabbed the handle from up by the monitor.

And... 3 different people here have asked if I compete in strongman competitions.  I would love to try one - perhaps I will look for one to do!

Friday

@ Next Level

5:00 standing triple jump technique work as warm-up

+
A. Muscle snatch, 5 x 3 light; begin a set every :60

B. Snatch-grip deadlift w/pause just below knees, 4 x 1; 2:30 rest

C. Lying DB tricep extension, 3 x 12, 20X0; :60 rest
+

For time:

5 power cleans, 135

10m handstand walk

4 power cleans, 135

10m handstand walk

3 power cleans, 135

10m handstand walk

2 power cleans, 135

10m handstand walk

1 power clean, 135

+
3 sets:
:50 row @ 95-97%
5:30 rest

Complete

+

A. Complete @ 53

B. 193, 213, 218, 223F

C. Complete with 20s

+

6:34

+

1:42.1/500m avg, 245m

1:45.9/500m avg, 236m

1:46.6/500m avg, 234m

Switched today's swim with tomorrow's training due to schedule. 

Shoulder felt a little weird (not painful, just weird) on the first set of muscle snatches, so didn't add any weight to these. 4th and 5th sets felt great. 

Grip was limiter on the sn-grip deadlifts. 

Power cleans felt really fantastic today (all quick singles) but handstand walk was all over the place... Never made it more than 5m unbroken. Wearing oly shoes and wrist wraps may have had something to do with it...

Rowers here all have the holders for the handles removed, so had to reach up by the monitor to grab the handle, which made for a very slow start. Was holding 1:38-1:40 through the finish on all 3. 

Saturday

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground

PM
5:00 standing triple jump technique work as warm-up
+
A. 1 snatch-grip deadlift w/pause just below knees + 1 snatch-grip deadlift, 5 x 1.1; :10 between movements 2:00 rest
B. Lying DB tricep extension, 3 x 15, 20X0; :60 rest
+
For time:
5 tire flips, heavy
50m Farmer's walk, 70/hand
4 tire flips, heavy
50m Farmer's walk, 80/hand
3 tire flips, heavy
50m Farmer's walk, 90/hand
2 tire flips, heavy
50m Farmer's walk, 100/hand
1 tire flip, heavy
+ 
3 sets:
:50 row @ max effort
5:30 rest

AM

complete 

PM

complete

+

A. 195, 205, 215, 220, 225

B. 15, 15, 15

+

9:22*

+

253m / 1:38.8/500m avg

253m / 1:38.8/500m avg

248m / 1:40.8/500m avg

Happy to add a little on the sn-grip deadlifts over last week. Grip/thumbs are the limiting factor on adding from 220+. 

FW with the 80 and 90lb dumbbells was a shit show. Could barely grip them to stand up with them, and only made it 2x 5-10m with the 80s before deciding to skip straight to the 100s. So I did 50m with 70lb KBs, about 15m (broken) with the 80s, dumped them and went back for the 100s and did 3x 50m with the 100s. Tire flips were no problem with the big fella. 

Escaped the row sprints without hitting the wall like the past couple of weeks. Pace was about 0:02 slower the whole way through the 3rd one, but held 1:39-1:40 through the finish. 

Saturday 28 June

AM
60:00 @ easy pace:
200m run
100 single-unders
:10 freestanding handstand hold
25 row cals
:60 front leaning rest on ground

PM
A. Standing triple jump, work up to a max distance
B. Snatch-grip deadlift w/pause just below knees, 4 x 1-2; 2:00 rest
+
For reps/distance:
2:00 stone-to-shoulders, 95
2:00 rest
2:00 yoke walk w/10m turnaround
2:00 rest
2:00 shuttle run w/25m turnaround
+
3 sets:
:35 row @ max effort
4:45 rest

AM
complete

PM
A. 18'7" (PR by 9")
B. 185(2), 195(2), 205(2), 215(1)
+
19
80m with 100 on the yoke
350m
+
185m, 1:34.5/500m average
185m, 1:34.5/500m average
181m, 1:36.6/500m average

Happy to PR on the triple jump, since I didn't PR the last time I did this at the OPTathlon.  Old PR was 17'10" (April 2012!) and had 5-6 jumps today that were all over 18'. Still a pathetic jumper, though... 

Snatch-grip deadlifts felt better than the last few weeks.  Should have gotten the second rep at 215 but dropped it because my thumbs were complaining.  Sad.

Stone/yoke/shuttle thing was really fun.  Wanted 20+ stone-to-shoulders, but just wasn't moving fast enough (steady the whole way through, just not super fast).  Dropping the yoke and turning every 10m took a lot of time, never really struggled here.  2:00 of shuttle runs was just stupid.  Got pretty slow in the middle.

Row sprints were awful today.  Got nauseous after the 1st one and felt terrible for at least 30:00 after... Dropped off quite a bit on the last 0:08 of the 3rd one - went from 1:32/500m to about 1:38/500m and much lower s/m (surprised the total meters was only off by 4, it felt like I dropped off way worse than this).

Sunday 21 October

OPTathlon 3.0:

Event 1: Ground-to-overhead: 145 (PR +10)
Event 2: Standing triple jump: 17’1″ (9 inches shorter than April)
Event 3: Row repeats: 1:50.6 + 1:53.6 (0:11 faster than April)
Event 4: Thruster/pull-up/burpee: 4 rounds on the buzzer
Event 5: Overhead shot toss: 25’1″ (18 inches shorter than April)
Event 6: 3000m run: 20:35

Super happy with the C&J, row repeats and the AMRAP. Really pissed about the triple jump, shot toss and run. Oh well…

Thursday 27 September

sleep: 11pm to 7am

930am:
10:00 standing triple jump practice
+
10:00 overhead shot toss practice, 8 lbs (small shot)
+
30:00 row @ easy pace w/moderate pace for last :10 of each minute - hit 5k just under 25:00

11am: eggs scrambled with chicken, broccoli and sweet potato

6pm: macadamia nuts; grilled steak; steamed broccoli

Tuesday 24 April

low carb experiment: day 2 


sleep: asleep by 1030pm; up at 630am with an alarm

work: 430pm:
standing triple jump: 17'10" (PR by 15 inches)
500m row; 90s rest; 500m row: 1:57.8 + 1:57.1 = 3:54.9 (6.1 seconds faster than October)

eat: 
1130am: roasted chicken with tomato and half avocado; 2 hardboiled eggs
345pm: 2 hardboiled eggs
6pm: salad with tomato and half avocado; salmon with steamed broccoli
9pm: 4 hardboiled eggs

Monday 23 April

low carb experiment: repeat day 1


sleep: asleep by 11pm; up at 630am without an alarm


work: 430pm:
build to a max in the clean and jerk: 133lbs (15lb PR!)
triple jump practice
4x 0:30 row, 0:30 off (tried to keep a 1:59 pace)

eat: 
12pm: hamburger with tomato and half avocado
4pm: 2 hardboiled eggs
6pm: salad with tomato and half avocado; pork chop with steamed broccoli

18 October 2011

Work: standing triple jump: 16'7" (PR)