Training - June 28th, 2015

Jun-28

Track Style Warm-up - 20min

+

Run - 20sec @ 85-90% effort

Walk - 50sec @ brisk pace

x15 sets

+

Static Stretching Cool-down - 20min

Was actually able to hit the track outside and it was nice and hot.  Was a lot of fun.  Had my wife out there crushing it with me so was good motivation.  

Ran a total of 1.61mi.  Avg pace including walking was 10:54, avg. speed was 5.5 mph, top speed was 12.2 mph.  

Felt much better out here than I did indoors.  Legs felt better during and after.  Ankles / shins really hurt a couple days after the running inside on an old roller skating rink but on the soft track, felt great.

Came home and did 30min cool down on AD, EN - 1, and then stretched. 

Training - June 27th, 2015

Jun-27

A. Front Squat - 5 x 4; rest 2min (mod-heavy, across)

B1. Shoulder Press - 5 x 10; rest 30sec (tough)

B2. Strict Pull-up - 5 x 10 for time; rest 3min (strict body-line)

D. Rings Elbowing Row @21x2 - 4 x 8-10; rest as needed

E. Straddle Tuck Ups - 4 x 6-8; rest as needed (like a V-up: start flat on your back w/ feet & ankles together, then fold into ""V"" position with legs in straddle)

A.  100kg across

B1.  55kg / 55kg / 55kg / 50kg (8,2( / 45kg 

B2.  24secs / 23secs / 24secs / 28secs / 26secs

D.  8 / 8 / 8 / 8 

E.  8  / 8 / 8 / 8

A.  Prob could've gone at least 105kg but was hesitant given the weight across but by the time i got to the 3rd it was too late and I knew I could've gone heavier.  Felt good, no pain, vertical chest.

B1.  started off great, last 2 reps of first couple rounds were struggles.  By the time I got to the 4th set, had to break it up.  Had reached failure.  

B2.  Started off each round with 5UB and then would do 2s and singles or straight singles.  

D.  Did elbows out ring rows standing up at that pace.  Felt like it was hitting the right places.  Rear delt.  Hope that was right.

E.  Getting better at these.  

Training - July 25th, 2015

Jun-25

A. Hng Power Snatch (hip) x1 + Power Snatch (floor) x1 - 8 sets of the complex; rest 2min (4 mod / 4 mod-heavy, technically perfect) 

C. Snatch Pull - 3,3,3; rest 3min (heavy, NOT TnG, pause & reset b/t each rep)

D. BB Hip Thrust - 4 x 10-12; rest 2min

E. Hollow Rock - 5 x 30sec; rest 30sec

A.  60kg / 65kg / 65kg / 70kg / 75kh 75kg / 80kg / 80kg - felt good, snappy.  The last 80kg was a little wide but still good technique.  

C.  95kg / 100kg / 110kg - the 110kg actually felt really good.  Focused on keeping my chest up and driving vertically.  Best these have felt in a long time.  

D.  80kg / 85kg / 90kg / 90kg - did with mid back on a 18in soft box and butt went back to floor between each rep

E.  Check - been working on creating as much tension as possible.  Definitely got the shakes on the last 2 sets.  

Training - June 24th, 2015

Jun-24

AD - 50sec @ 90-95% (threshold / 170-180 BPM)

Rest - 20sec

x6 sets

Rest 2min

Ski - 50sec @ 90-95%

Rest - 20sec

x6 sets

Rest 2min

Row - 50sec @ 90-95%

Rest - 20sec

x6 sets

*report average HR, peak HR for each modality

Results:
Airdyne:
21cals / 178 HR
17cals / 181
15cals / 180
13cals / 179
13cals / 179
13cals / 180

Ski Erg:
15cals / 169 HR
13cals / 173
11cals / 174
12cals / 177
10cals / 177
12cals / 176

Rower:
17cals / 173 HR
15cals / 179
14cals / 179
13cals / 178
13cals / 178
13cals / 180

Forgot to stop watch in between each event, avg. for duration was 172

Training - June 23rd, 2015

Jun-23

A. Front Rack RLE Split Squat - 4 x 6-8; rest 60sec b/t legs 

B. BB Clean Grip RDL @21x1 - 4 x 6-8; rest 2min

C. Legless Rope Climbs - accumulate 10-12 not for time (film 1-2 reps)

D. DB 2arm Seated Straddle Z-Press @21x1 - 4 x 6-8; rest 90sec

E. Straddle Tuck - 5 x 35sec; rest 25sec (Like a V-up. 

Start lying flat on your back w/ ankles touching and arms overhead. 

Pull your body into a hollow hold while taking hands in-between legs & legs into straddle. Fold body as much as possible)

A.  50kg / 55kg / 55kg x 7 / 55kg x 7
B.  110kg / 115kg / 120kg / 125kg
C.  10 rope climbs - 2nd and 8th reps on firm
D.  25# / hand, much better than last week, hamstrings were on FIRE
E.  Check

A.  Thought I would be able to build here but found myself losing balance (side to side) or coming forward vs. moving straight up and down.  Rear leg quads very tight but loosened up as I went along.  Went lighter to try and stay in good positions.

B.  Should've def. gone heavier here.  But hamstrings were smoked by the last set.

C.  Grip strength was the limiting factor here.  See film.

D.  Much better than the first time which I now realized I did wrong.  When trying to stabalize using core and legs, much harder.

E.  Wish my legs were as straight as the video I watched on how to do these.  haha.  

Training - June 21st, 2015

Jun-21

Track Style Warm-up - 20min

+

Run - 20sec @ 85-90% effort

Walk - 60sec @ brisk pace

x15 sets

+

Static Stretching Cool-down - 20min

Did high knees, butt kicks, A skips, B Skips, skipping for distance, skipping for height, straight leg running into jogging it out, 30m fly start sprints

+

2300ish meters total.  Indoor course was 103m in length and did 22.5 laps 

Training - June 20th, 2015

Jun-20

A. LB Back Squat - 8,6,4,2; rest 2min (building, mod-heavy)

B.KB 1arm Farmers Carry - 4 x 40m ea arm; rest 90sec (tough)

C1. Strict Rings Lean-away Pull-up @4111 - 5 x 2-3; rest as needed (note tempo change)

C2. Strict 5"" Deficit HSPU - 5 x 5-6; rest as needed (note deficit change)

D. DB 1arm Elbowing Bench Row @21x2 - 3 x 8-10 ea arm; rest as needed

E. Straddle Tuck Ups - 3 x 6-8; rest as needed (like a V-up: start flat on your back w/ feet & ankles together, then fold into ""V"" position with legs in straddle)

Results:

A.  205# / 225# / 255# / 275#

B.  Only had 70# so did 50m

C1.  3 / 3 / 3 / 2 / 2

C2.  5 x 5; on paralletes - video attached 

D.  Did elbow out, single arm, KB row with 44# x 10 across / arm

E.  Check by 8 each round

Was visiting inlaws in Wichita Falls so did this at CrossFit texoma.  Low bar felt much better this time around, felt pretty good actually.  

The added second on the decent of the strict push away ring pull-ups was significant.  So much more challenging than bar.  Question...should I be using false grip or neutral?  

Used paralletes which I think we're taller than 5in, but still did 5x5.

See above for what I did on bent over row.  Hope that was right.  Felt right.  Haha 

Training - June 18th, 2015

A. Power Clean x1 + Hang Power Clean x1 + Split Jerk x2 - 1 complex every 2min for 8 total sets (building to tough but technically perfect complex, film & text/email to me)

C. Clean Pull - 2,2,2,2; rest 2;30 (heavy, NOT TnG, pause & reset b/t each rep)

D. Single Leg Glute Bridge (unloaded) - 4 x 6 ea leg; rest as needed

E. Bent Hollow Hold - 5 x 25sec; rest 35sec

A.  60kg / 70kg / 80kg / 85kg / 90kg / 95kg / 100kg / 100kg (videos will be up shortly)

C.  120kg / 125kg / 125kg / 130kg

D.  Check

E.  Check 

A.  Doing these on a clock and with more reps, I was only able to make it to 100kg.  I did 100kg 2x instead of going to 105kg because I wanted to get the reps in and they felt great.  The Hang power didn't feel as strong, felt like the low back was losing tension as I got heavier.  The jerks felt ok but not as snappy as I've been in the past.  All in all, felt good to move weight and have my hands on a barbell.

C.  Not sure if there was supposed to be a B but just went straight to C.  Tried to use weights that are more realistic for me today vs. what I used to do.  Felt heavy but good.

D.  I do these as part of my squat warm up so I'm a big fan!

E.  Getting the hang of these.  These feel better than the hollow rock position for me.  My guess is that is the point, that these are a progression for the full hollow holds.  I see what you're doing there coach, and I like it.

Training - June 17th, 2015

Jun-17

AD - 40sec @ 90-95% (threshold / 170-180 BPM)

Rest - 20sec

x6 sets

Rest 2min

Ski - 40sec @ 90-95%

Rest - 20sec

x6 sets

Rest 2min

Row - 40sec @ 90-95%

Rest - 20sec

x6 sets

*report average HR, peak HR for each modality

Airdyne (cals / HR)

18cals / 178

14cals / 181

12cals / 182

13cals / 183

12cals / 180

11cals / 183

Avg HR - 174

Ski Erg (cals / HR)

14cals / 174

12cals / 178

11cals / 178

9cals / 178

10cals / 178

9cals / 176

Avg HR - 172

Row (cals / HR)

17cals / 176

13cals / 180

12cals / 180

11cals / 180

12cals / 180

11cals / 180

Avg HR - 176

This was spicy.  It was hot and humid in the box so I had a good sweat going and wrongly interpreted that for being ready and warmed up to do this.  Should've done some quick hits on all 3 to prime the CNS to get ready for this but didn't.  It was interesting that I could exert more effort on the air dyne than I could on either the ski erg or rower.  I could always push harder on the airdyne but when i tried to "push" on the other two, it wasn't there.  I was shocked that I couldn't on the rower.  

Training - June 16th, 2015

A. DB 2arm RLE Split Squat @21x1 - 3 x 8-10; rest 60sec b/t legs
B. DB 2arm RDL @21x1 - 3 x 8-10; rest 60sec b/t legs
C. Legless Rope Climbs - accumulate 10-12 not for time (film 1-2 reps)
D. DB 2arm Seated Z-Press @21x1 - 3 x 8-10; rest 90sec
E. Hollow Hold - 5 x 35sec; rest 25sec

A.  53# across, kept light to focus on pace
B.  70# across
C.  Check x 12, see video below
D.  25# / hand, first time doing these, shoulders were burning by the end.  Did 10 each time
E.  Check

A.  Actually felt good to get back to what we did when we first started.  The RLE squat really helped me focus on pressing through my heels and using my glutes.  Things I can tell I am not doing when I'm back squatting.

B.  Could've gone heavier here but still wanted to work my way back in and not smoke myself for the rest of the week of training.

C.  Filmed 2 reps, I think the 3 and 8th.  Started doing them every 90secs but slowed on last 4 to one every 2min to 2:30

D.  Shocked these were so hard.  Shoulders were burning, especially with that pace.  Really liked these.

E.  Check

Programming week of June 9th - 14th

Jun-9 (strength ""ease-in"" session)

A. Front Squat @2020 tempo - 6,6,4,4; rest 2:30 (building to moderate)

B. Clean Grip RDL @2020 tempo - 6,6,4,4; rest 2:30 (building to moderate)

C1. BB CG Bench Press - 4 x 4; rest 90sec (same)

C2. Strict Prone Grip Pull-up - 4 x 4; rest 90sec (same)

D. Hollow Hold - 5 x 30sec; rest 30sec

Results:

A.  60kg / 80kg / 88kg / 96kg - more taxing than I expected to hold that pace, felt very aerobic

B.  60kg / 85kg / 95kg / 105kg

C1.  105kg across

C2.  weighted at 10kg across

D.  Check

Jun-10
AD - 5min @ EN1 (120-140)
AD - 3min @ EN2 (140-160)
AD - 1min @ EN3 (160-170)
AD - 30sec @ Threshold (170-180)
Rest 2min
x2 Rounds

Round 1:

5min - 30cals

3min - 25cals

1min - 12cals

30sec - 13cals

Round 2:

5min - 29cals

3min - 25cals

1mi - 10cals

30sec - 15 cals

Heart rate elevated very quickly.  Was shocked 120-140 output was so low but on the flipped was surprised by the 170-180, had something left in the tank.  

Jun-11
A. Power Clean - in 5 sets, build to moderate/technically perfect single; rest as needed
B. Power Clean - 4 singles @ final load from "A"; rest 2min
C. Snatch High Pull - 3,3,3; rest 3min (mod-heavy)
D. BB Hip Thrust - 12,12,12; rest 2min (mod)
E. Bent Hollow Hold - 5 x 20sec; rest 40sec

A.  60kg / 80kg / 90kg / 100kg / 105kg

B.  105kg - no misses - will upload video of all 4 lifts

C.  75kg / 80kg / 80kg

D.  Check @ 80kg across

E.  Check

Went well, felt good.  Was shocked the power cleans felt that good after that much time off.  Didn't want to push weight given focus on technique.  

Jun-12
Rest

Jun-13
A. LB Back Squat - 8,8,6,6; rest 2min (building, moderate)
B. Farmers Handle 1arm Farmers Carry - 5 x 30m ea arm; rest 90sec (tough)
C1. Strict Rings Lean-away Pull-up @3111 - 5 x 2-3; rest as needed
C2. Strict 4" Deficit HSPU - 5 x 5-6; rest as needed
D. DB 1arm Upright Row @2111 - 3 x 10 ea arm; rest 60sec b/t arms (build)
E. Chinese Plank (face-down) - 5 x 20sec; rest 40sec (create as much compression as possible here)

A.  80kg / 90kg / 100kg / 105kg 

B.  Only had access to KBs so did 3pood / 106# 

C1.  Check - 5 x 3

C2.  Check - 5 x 5

D.  Check with 53# KB

E.  Check

Couldn't tell you the last time that I had done low bar, weight felt very light but movement felt foreign.   The good news is that it felt good on the hip, no problems.  Did notice my right knee (side of hip labral tear) did want to collapse in during the later reps of each set.  

Didn't have farmer handles so did KB - thank goodness I have a very heavy one.  Hope that's ok.

The Pull Ups / Deficit Handstand Pushups felt great as well.  Very smooth.  

On the chinese planks, not sure but I assume that if I felt like my legs were going to cramp up I was approaching correctly.  

Jun-14
Track Style Warm-up - 20min
+
Run - 4 x 200m; rest = 200m walk
Rest / DROM - 5min
x2 rounds
+
Static Stretching Cool-down - 20min

Was Raining all day Sunday in Dallas so did on the assault bike - do 40 secs at 150-160 HR, rest 40 secs x 4.  I know its not the same but figured that was better than running.  Your blog post was timely about running training.  I think God is trying to tell me something about running with all the rain since we started to incorporate it into the programming.  HAHA.  Keep it coming, one of these days it won't be raining.