Pretty busy with work, so quick update on the last week of training:
Sat. 2/19--Sectionals Training
Barbell Complex:
3 attmempts for max weight
Must complete power clean, squat clean, and clean & jerk in 20 second timeframe
175-185-195(failed last clean)
We've done this once before during a Windy City competition, and I matched what I got a few months ago. I was able to power clean and squat clean #195 which tells me I'm getting stronger, but rushed my last attempt.
Then, "Nasty Girls"
3 rounds for time:
50 air squats
7 muscle-ups (Did normal instead of Games Standard)
10 hang power cleans @ #135
Time: 10:06
Most muscle-ups I've done in a workout. Still need to work on learning how to string them together as well as Games-standard style (rings fist length above highest standing reach, hands turn out at the bottom position).
Mon., 2/21-->6am w/ Glenn
Glenn's "Suck List" WOD
10 rounds for time:
10 burpees
8 pistols
6 CTB pullups
4 HSPU (did regular for 3 rounds, then "2 deficit for 7 to make this harder)
20 double unders
Time: ~32:10
Wanted to get something long in on Monday after some poor diet over the weekend. Just moved through at about a 80-90% pace.
Tues, 2/22-->7pm
Front Squat 1-1-1-1-1 / #185-205-225-245-255(+#5 PR)
Small PR but I'm really working on my squat depth and technique as competition approaches. Definitely left something in the tank for next time. Mobility work has been helping with my squat depth--still not as comfortable as I'd like to be in the bottom position but getting better.
Workout: "Whitman" Hero WOD w/ ErinC
7 rounds,
15 KBS @ 1.5 pood (#53)
15 power cleans @ #95
15 box jumps @ "24
Time: 19:10
Rough workout. For some reason I wrote down 5 rounds at the start, and so I gunned my last round thinking I was done. I was sitting on the box for a good :30 when Erin reminded me it was 7 rounds. From an experience perspective this was great, since I had to mentally get back into the workout after I'd already been pretty fatigued. Finished just 10-15 seconds behind Erin. Back burner--power cleans were light so form wasn't great at the start, which led to a tight back at the end. KBS and box jumps mostly unbroken except for a few rounds.
Wed, 2/23-->6am
Wanted to see how I'd feel with less rest/recovery time after a hard workout, so went in early this morning.
Press, 5x2 / 135-135-140-140-145
Last rep @ #145 was a struggle but pushed my head through and got it.
Wednesday Chipper: 10:29
Definitely felt tired this morning so not my best effort. Sub-10 or closer to 9 minutes would be possible with more ideal rest.
Wednesday, February 23, 2011
Thursday, February 10, 2011
Catching Up
Recap of the last week of training:
Sat, 2/5:
Sectionals Training Workout,
"Top Gun"
All movements @ #135
20 thrusters
20 sumo-deadlift high pulls
20 push press/jerk
20 overhead squats
20 front squats
At the start of each minute on the minute, must complete 4 burpees
Time: 17:39
We all saw a video of this a week or so ago, and somehow I knew it would come up. This is a big brother version of the "Air Force" workout from last year's Midwest Sectionals, which was done at #95. My PR on that workout is about 6:45, and I was just hoping to finish under the 25 minute time cap on this. Tough workout and I haven't been that nervous before a workout in awhile, but it went better than expected.
Had a good gameplan, which I stuck to until the OHS
Minute 1: 8 thrusters
2: 8 thrusters
3: 4 thrusters, 4 sdhp
4: 8 sdhp
5: 8 sdhp
6: 8 push jerks
7: 8 push jerks
8: 4 push jerks
9-13/15: overhead squats--mostly sets of 3, a few of 4s and 2s
15-end: front squats 5-5-10
Pretty easy to see where the weak point of the workout was at--overhead squats. #135 isn't necessarily super-heavy for me, but the combination of a pretty shoulder intensive workout as well as breathing a little hard by that point made stabilizing even more difficult. Wasn't able to snatch the weight up since I was fatigued by that point, so had to clean and jerk to the back.
Placed 4th I think out of the guys, behind Bryce, Glenn, and George. #135 is about 84% of my bodyweight of #160, so this definitely wasn't in my wheelhouse, but felt pretty good that I managed to get through it. Continuing to work on OHS weekly.
Mon, 2/7
Press 10-10-10 / 75-95-115
Had another #5-10 in me on the last set.
Workout, for time:
30-20-10
KB swings (2 pood/#70)
Box jumps ("24)
Wall balls (#20)
Metcon: 7:47
I think this is the fastest I’ve ever blown up in a workout. Head was just not in it yesterday–tired from the weekend, and yesterday morning fell pretty hard on my butt before I even took 10 steps outside my place. Should have been able to get the majority of this unbroken, but only got the KBS 30 and 10 sets, and the last set of box jumps. Just not a great Monday all around.
Tues, 2/8
AM Strength:
Bench Press 5-5-5 / 175-185-195-205(3) No spotter so didn't push the last set
Dips: 6 (unweighted) – 6 (+#30) – 6 (#40) – 6 (#50) – 10 (unweighted)
PM Conditioning:
1.5 mile run: 7:30/mi
3 min rest
2k row: 7:59.3
3 min rest
1 mile run: 8:00/mi
Contemplating signing up for a half-marathon this summer and getting back into running again, but we'll see.
Wed, 2/9
Part 1, "Annie"
50-40-30-20-10
Double unders
Situps
Time: 6:01
Did this unbroken, just didn't really do the situps all that fast. Abs were a little tender from doing GHDs on Monday--trying to incorporate these and the reverse-hyper more into my post-workout work. Felt like a warmup.
Part 2, starts at 15 minutes on the clock
10-8-6-4-2
Thrusters @ #135
Burpee box jumps "20
Time: 5:55
Had to break up the 8 set of thrusters 4-4. Just kept moving on the burpee box jumps but didn't go too hard as I didn't want to tire myself out for the heavy thrusters. Thrusters are still not a movement I enjoy but I'm getting better mentally about handling #135.
Part 3, starts at 30 minutes on the clock
5 rounds for time,
5 handstand pushups
5 toes to bar
5 power cleans @ #135
Time: 5:18
Unbroken except for falling off the wall on the first set of HSPUs. Felt pretty good, HSPU got a little tough the last two rounds. Shooting for sub-5 but had to walk across the gym a bunch from wall to pull-up bar.
Total Time: 6:01 + 5:55 + 5:18 = 17:14
It was one of my bosses' birthdays yesterday so we had Chinese food ordered in. Was pretty happy with how I felt during this given a large meal at lunch--just limited food intake to a protein bar the rest of the day before the workout.
Probably one of my favorite workouts we've had recently.
Sat, 2/5:
Sectionals Training Workout,
"Top Gun"
All movements @ #135
20 thrusters
20 sumo-deadlift high pulls
20 push press/jerk
20 overhead squats
20 front squats
At the start of each minute on the minute, must complete 4 burpees
Time: 17:39
We all saw a video of this a week or so ago, and somehow I knew it would come up. This is a big brother version of the "Air Force" workout from last year's Midwest Sectionals, which was done at #95. My PR on that workout is about 6:45, and I was just hoping to finish under the 25 minute time cap on this. Tough workout and I haven't been that nervous before a workout in awhile, but it went better than expected.
Had a good gameplan, which I stuck to until the OHS
Minute 1: 8 thrusters
2: 8 thrusters
3: 4 thrusters, 4 sdhp
4: 8 sdhp
5: 8 sdhp
6: 8 push jerks
7: 8 push jerks
8: 4 push jerks
9-13/15: overhead squats--mostly sets of 3, a few of 4s and 2s
15-end: front squats 5-5-10
Pretty easy to see where the weak point of the workout was at--overhead squats. #135 isn't necessarily super-heavy for me, but the combination of a pretty shoulder intensive workout as well as breathing a little hard by that point made stabilizing even more difficult. Wasn't able to snatch the weight up since I was fatigued by that point, so had to clean and jerk to the back.
Placed 4th I think out of the guys, behind Bryce, Glenn, and George. #135 is about 84% of my bodyweight of #160, so this definitely wasn't in my wheelhouse, but felt pretty good that I managed to get through it. Continuing to work on OHS weekly.
Mon, 2/7
Press 10-10-10 / 75-95-115
Had another #5-10 in me on the last set.
Workout, for time:
30-20-10
KB swings (2 pood/#70)
Box jumps ("24)
Wall balls (#20)
Metcon: 7:47
I think this is the fastest I’ve ever blown up in a workout. Head was just not in it yesterday–tired from the weekend, and yesterday morning fell pretty hard on my butt before I even took 10 steps outside my place. Should have been able to get the majority of this unbroken, but only got the KBS 30 and 10 sets, and the last set of box jumps. Just not a great Monday all around.
Tues, 2/8
AM Strength:
Bench Press 5-5-5 / 175-185-195-205(3) No spotter so didn't push the last set
Dips: 6 (unweighted) – 6 (+#30) – 6 (#40) – 6 (#50) – 10 (unweighted)
PM Conditioning:
1.5 mile run: 7:30/mi
3 min rest
2k row: 7:59.3
3 min rest
1 mile run: 8:00/mi
Contemplating signing up for a half-marathon this summer and getting back into running again, but we'll see.
Wed, 2/9
Part 1, "Annie"
50-40-30-20-10
Double unders
Situps
Time: 6:01
Did this unbroken, just didn't really do the situps all that fast. Abs were a little tender from doing GHDs on Monday--trying to incorporate these and the reverse-hyper more into my post-workout work. Felt like a warmup.
Part 2, starts at 15 minutes on the clock
10-8-6-4-2
Thrusters @ #135
Burpee box jumps "20
Time: 5:55
Had to break up the 8 set of thrusters 4-4. Just kept moving on the burpee box jumps but didn't go too hard as I didn't want to tire myself out for the heavy thrusters. Thrusters are still not a movement I enjoy but I'm getting better mentally about handling #135.
Part 3, starts at 30 minutes on the clock
5 rounds for time,
5 handstand pushups
5 toes to bar
5 power cleans @ #135
Time: 5:18
Unbroken except for falling off the wall on the first set of HSPUs. Felt pretty good, HSPU got a little tough the last two rounds. Shooting for sub-5 but had to walk across the gym a bunch from wall to pull-up bar.
Total Time: 6:01 + 5:55 + 5:18 = 17:14
It was one of my bosses' birthdays yesterday so we had Chinese food ordered in. Was pretty happy with how I felt during this given a large meal at lunch--just limited food intake to a protein bar the rest of the day before the workout.
Probably one of my favorite workouts we've had recently.
Tuesday, February 1, 2011
Trainin'
Great quote off from OPT's blog today, from Brazilian poet Paulo Coelho:
"Tell your heart that the fear of suffering is worse than the suffering itself.
And no heart has ever suffered when it goes in search of its dream."
Saturday Sectionals Training Workout, 1/29
10 min to establish:
15RM Overhead Squat: #135(failed on 15), #115x15
This was interesting and tough strategy-wise. Went for #135 and failed on my last rep, but Rudy said he wouldn't have counted the depth on my last few reps. Had him judge the #115 and got it--4 no reps. Shoulders and stabilization got tough the last five reps. Need to work on these weekly.
10 min rest, then
50 chest-to-bar pullups / 50 burpees for time
Time: 5:17
Placed 4th behind George, Glenn, and Brett R, who were all just below sub-5 minutes. I was shooting for that as well, but had more trouble than I normally would with grip on the pullups--headed to the burpees at around 3 minutes. Burpees weren't unbroken, but I tried gunning them in sets then resting for a bit. The extra weight I've got on definitely made a difference, but I started leaning out again this week.
Sunday, Active Rest Day
Was out late Saturday night and was feeling pretty wrecked actually from the Sectionals workout, but wanted to get a little bit of a sweat going.
Bench Press 5-5-5-5-5, 135-155-165-175-185
Hadn't bench pressed in at least a month, so kept it light.
Tabata Row: High: 101 Low: 91
Monday, 1/31
Front Squat 3×3 @ #235
Got up to #240 for three on my 3-3-3-3-3 sets last week, so this felt pretty solid. Need to make sure my heels are stuck to the ground--Rudy gave me a cue of making sure I pinch my hip flexor back as I descend.
8 Rounds for total reps:
20 seconds on:10 seconds off of:
Squat Clean (#115)
Box Jump (20″ box)
Total Reps: 185
I think I placed fourth on this for the day, 1 rep behind Glenn and Bryce (186) and 5 behind Peter (190). I actually should have hit this harder, as I felt that I had too much left at the end--Monday workouts usually feel pretty bad due to my diet on the weekends, but I felt ok. Got 5 squat cleans on the first round, 4 for most others, but only 3 on two (got too conservative in the middle). Box jumps 18-20 on all rounds.
Tuesday, 2/1
Bench Press: 5-5-5-5-5
155-165-175-185-195
BP isn't necessarily a lift I need to work on, but knew I'd likely be doing push presses on Wednesday, and legs were tight from Monday.
5 rounds for time,
800 m run
15 burpees
30 double unders
Time: ~28:40
Haven’t run consistenly in awhile, so paced the runs at 7:30-8:00/mi. Burpees unbroken, tripped up twice on the double unders. Spent some time restarting the treadmill and walking over to my burpee/DU area each round. Splits roughly 5:12-10:49-16:50-22:40-28:40.
Post-WOD: 3×10 hanging knee raises–focused on keeping a tight core on both the raising and lowering movements.
Wednesday AM Conditioning, 2/2:
10 rounds
2 min on stair climber (100 steps / minute)
10 KBS (1.5 pood)
Moderate pace on the climber, covered about 125 floors in 20 minutes. KBS unbroken. Worked up a good sweat on this starting at round 3, and last two rounds were actually a little tough.
Hopefully making it in tonight after work to make up yesterday’s.
Adding in the longer workouts to get my gas tank back, but also making a concerted effort to stay on top of the basic strength movements. Over the next few weeks leading up to Sectionals I also plan to work on overhead squats, Games standard muscle-ups, and general strength.
"Tell your heart that the fear of suffering is worse than the suffering itself.
And no heart has ever suffered when it goes in search of its dream."
Saturday Sectionals Training Workout, 1/29
10 min to establish:
15RM Overhead Squat: #135(failed on 15), #115x15
This was interesting and tough strategy-wise. Went for #135 and failed on my last rep, but Rudy said he wouldn't have counted the depth on my last few reps. Had him judge the #115 and got it--4 no reps. Shoulders and stabilization got tough the last five reps. Need to work on these weekly.
10 min rest, then
50 chest-to-bar pullups / 50 burpees for time
Time: 5:17
Placed 4th behind George, Glenn, and Brett R, who were all just below sub-5 minutes. I was shooting for that as well, but had more trouble than I normally would with grip on the pullups--headed to the burpees at around 3 minutes. Burpees weren't unbroken, but I tried gunning them in sets then resting for a bit. The extra weight I've got on definitely made a difference, but I started leaning out again this week.
Sunday, Active Rest Day
Was out late Saturday night and was feeling pretty wrecked actually from the Sectionals workout, but wanted to get a little bit of a sweat going.
Bench Press 5-5-5-5-5, 135-155-165-175-185
Hadn't bench pressed in at least a month, so kept it light.
Tabata Row: High: 101 Low: 91
Monday, 1/31
Front Squat 3×3 @ #235
Got up to #240 for three on my 3-3-3-3-3 sets last week, so this felt pretty solid. Need to make sure my heels are stuck to the ground--Rudy gave me a cue of making sure I pinch my hip flexor back as I descend.
8 Rounds for total reps:
20 seconds on:10 seconds off of:
Squat Clean (#115)
Box Jump (20″ box)
Total Reps: 185
I think I placed fourth on this for the day, 1 rep behind Glenn and Bryce (186) and 5 behind Peter (190). I actually should have hit this harder, as I felt that I had too much left at the end--Monday workouts usually feel pretty bad due to my diet on the weekends, but I felt ok. Got 5 squat cleans on the first round, 4 for most others, but only 3 on two (got too conservative in the middle). Box jumps 18-20 on all rounds.
Tuesday, 2/1
Bench Press: 5-5-5-5-5
155-165-175-185-195
BP isn't necessarily a lift I need to work on, but knew I'd likely be doing push presses on Wednesday, and legs were tight from Monday.
5 rounds for time,
800 m run
15 burpees
30 double unders
Time: ~28:40
Haven’t run consistenly in awhile, so paced the runs at 7:30-8:00/mi. Burpees unbroken, tripped up twice on the double unders. Spent some time restarting the treadmill and walking over to my burpee/DU area each round. Splits roughly 5:12-10:49-16:50-22:40-28:40.
Post-WOD: 3×10 hanging knee raises–focused on keeping a tight core on both the raising and lowering movements.
Wednesday AM Conditioning, 2/2:
10 rounds
2 min on stair climber (100 steps / minute)
10 KBS (1.5 pood)
Moderate pace on the climber, covered about 125 floors in 20 minutes. KBS unbroken. Worked up a good sweat on this starting at round 3, and last two rounds were actually a little tough.
Hopefully making it in tonight after work to make up yesterday’s.
Adding in the longer workouts to get my gas tank back, but also making a concerted effort to stay on top of the basic strength movements. Over the next few weeks leading up to Sectionals I also plan to work on overhead squats, Games standard muscle-ups, and general strength.
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