Monday, November 11, 2013

Last night and today

Posting both today's and last nights work.

Sunday night

12 min on the clock
1 mile run
Max Shoulder to Overhead with the remainder of the time

Score- 7:28, 300 lbs

-These numbers make me really pumped! I think on a flat surface I can push sub 7 and being able to come back from a mile run and hit 300 is clutch! Pleased to say the least


Power Snatched from a pair of low blocks. Just barely missed 200 for a double. Caught the second one just a little low. Felt a little slow today. Kinda laggy.

12 min AMRAP
20 Double Unders
10 Toes-to-Bar
5 Box Jumps (36 in)

Score- 8 Rounds

Got spicy towards the end!

Thursday, November 7, 2013



Three sets for times of:
15 Chest-to-Bar Pull-Ups
50 Double-Unders
Rest 3-4 minutes

(These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)

Every Minute on the Minute for Ten Minutes:
5 Burpees
Wall Ball Shots x Max Reps (30 lbs)

A) :48, :44, :49
-Missed twice on set 3

B) 80 wall ball shots
"The will to win, the desire to succeed, the urge to reach your full potential... These are the keys that will unlock the door to personal excellence"

4:30 pm

30 minutes of swimming. Nothing too over-the-top. I just wanted to stay moving. Been congested lately so it was a little difficult breathing. 
Finished off with:

6 minute AMRAP
25 yd swim
5 pool muscle ups

Total: 7 rounds

Wednesday, November 6, 2013

Tuesday Track session

3 x 600, 1 x 400m, 1 x 300m, 1 x 200m, 1 x 300m, 1 x 400m

Pace Ranges:

600: 2:29-2:34
400: 1:35-1:38
300: 1:09-1:12
200: :43-:44
300: sub-60 w/ 4-5min rest
400: sub-82

600x3-2:34, 2:28, 2:34 

Tuesday, November 5, 2013


Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents
(start climbs from a seated position)

Bench Press
*Set 1 - 5 reps @ 65%
*Set 2 - 5 reps @ 75%
*Set 3 - 5+ reps @ 85%

20 min AMRAP
Odd Rounds
Muscle Up x 2 reps
Deficit Handstand Push-Ups (8in) x 4 reps
Triple Unders x 10 attempts

Even Rounds
Muscle Ups (no false grip allowed) x 2 reps
Stirct Handstand Push-Ups x 4 reps
Double Unders x 10 reps

2 sets of:
Dumbbell Chest Press x 10 reps
rest 90 seconds
Dumbbell Row x 10 reps
rest 90 seconds

A) Done
 B) 140, 165, 185x7
 C) 8+ 3 Triple Under attempts
(2/10, 6/10, 1/10, 3/10, 0/3)
 D) Done with 55's

Monday, October 14, 2013


Eight sets of:
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes

Five sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 60-90 seconds
Toes to Bar x 10 reps
Rest 60-90 seconds

For time:
Row 1000 Meters
50 Barbell Thrusters (45 lbs)
30 Pull-Ups
Compare your times to the Regionals competitors from last year. This should be a good diagnostic and a proper way to start thinking about some goal setting. Keep in mind, it is only one measure, and we haven’t been training much in this time domain, but you need to have a sense of where you are and where you need to be in April/May. 

A) 175 x 2,185 (1,f),185,190(1,f),190,195 (1,f),195
-Gym has some new blocks and I wanted to play around with them today. Went from the low blocks. Little frustrated by these misses. All were good pulls I just couldn't seem to settle properly. Here is my last set at 195. 

B) 245

C) 7:02 :(

Welp.. Jackie did not go as planned.

7:02. 31 seconds slower from Regionals. Not pleased needless to say. However, I am not upset. Haven't been training much in that domain and my muscular endurance failed me WAY before my breathing went. That's definitely a plus sign to me.

Saturday, October 5, 2013



Quick snatch session pre-coaching with Drew

PRd my snatch from the ground. In Nano's and surrounded by a giant class full of high schoolers, I'll take it!


Low-Intensity volume work with Matt. Soul night plus an early morning was a little rough.

With a Partner:

80 C2B Pull-Ups
70 Alt One Arm DB Snatches (85 lbs)
.60 mi AirDyne
50 Stone-to-Shoulder (116 lb)

Time - 17:32

Thursday, October 3, 2013

10/2 and 10/3

Went to the pool with Drew, Adrienne, and Matt.

Drew and I did

EMOM 20 min.
 25 m swim
 -First ten were free and the last half were breast


1:30 pm

4 x 5 min max distance run
-rest 1 min

Goal is to try and run back to the starting spot from the previous run

Totals- .73 mi, .63 mi, .62 mi, .61 mi

Not great. Calves were firing from the beginning and my lower back tightened up on the last two. 

5:30 pm

Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
(Russian swings – only to shoulder height)

Rest 5-7 minutes, and then . . .

Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible.)

A) 3:15
- Missed a few box jumps. Lost time there. Couldn't really bound comfortably due to my calves/ankles killing me from running earlier.
B) 30, 28, 24, 23 = 105 total
- First two round were solid. Then my back said noooope!