tag:blogger.com,1999:blog-78736461247830020452024-03-20T05:00:33.397-07:00Road to the Games 2014Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.comBlogger234125tag:blogger.com,1999:blog-7873646124783002045.post-13901562465822043932013-11-11T20:14:00.003-08:002013-11-11T20:14:58.691-08:00Last night and today<div style="text-align: center;">
Posting both today's and last nights work.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>Sunday night</i></div>
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<br /></div>
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12 min on the clock</div>
<div style="text-align: center;">
1 mile run</div>
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Max Shoulder to Overhead with the remainder of the time</div>
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<br /></div>
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Score- 7:28, 300 lbs</div>
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<br /></div>
<div style="text-align: center;">
-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</div>
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<br /></div>
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<i>Monday</i></div>
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<br /></div>
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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.</div>
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<br /></div>
<div style="text-align: center;">
12 min AMRAP</div>
<div style="text-align: center;">
20 Double Unders</div>
<div style="text-align: center;">
10 Toes-to-Bar</div>
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5 Box Jumps (36 in)</div>
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<br /></div>
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Score- 8 Rounds</div>
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<br /></div>
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Got spicy towards the end!</div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com2tag:blogger.com,1999:blog-7873646124783002045.post-89460083269517603762013-11-07T18:58:00.004-08:002013-11-07T18:58:44.571-08:0011/7<div style="text-align: center;">
<i>1pm</i></div>
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<br /></div>
<div style="text-align: center;">
A.</div>
<div style="text-align: center;">
Three sets for times of:</div>
<div style="text-align: center;">
15 Chest-to-Bar Pull-Ups</div>
<div style="text-align: center;">
50 Double-Unders</div>
<div style="text-align: center;">
Rest
3-4 minutes</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
(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?)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.</div>
<div style="text-align: center;">
Every Minute on the Minute for Ten Minutes:</div>
<div style="text-align: center;">
5 Burpees</div>
<div style="text-align: center;">
Wall Ball Shots x Max Reps (30 lbs)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A) :48, :44, :49</div>
<div style="text-align: center;">
-Missed twice on set 3</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B) 80 wall ball shots</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://distilleryimage10.ak.instagram.com/945e6c80482011e3bc6c0a0f0cfeba95_8.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://distilleryimage10.ak.instagram.com/945e6c80482011e3bc6c0a0f0cfeba95_8.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span><span data-reactid=".r[5dboa].[0].[1].[0].[0].[0].[0].[0].[0]"><span data-reactid=".r[5dboa].[0].[1].[0].[0].[0].[0].[0].[0].[1].[1].[0].[0].[0].[0].[1].[2][1]"><span data-reactid=".r[5dboa].[0].[1].[0].[0].[0].[0].[0].[0].[1].[1].[0].[0].[0].[0].[1].[2][1].[0]">"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"</span></span></span></span></td></tr>
</tbody></table>
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<br /></div>
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<br /></div>
<div style="text-align: center;">
<i>4:30 pm</i></div>
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<br /></div>
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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. </div>
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Finished off with:</div>
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<br /></div>
<div style="text-align: center;">
6 minute AMRAP</div>
<div style="text-align: center;">
25 yd swim</div>
<div style="text-align: center;">
5 pool muscle ups</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Total: 7 rounds </div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-72284449370577339852013-11-06T13:17:00.000-08:002013-11-06T21:03:16.004-08:00Tuesday Track session<div style="text-align: center;">
3 x 600, 1 x 400m, 1 x 300m, 1 x 200m, 1 x 300m, 1 x 400m</div>
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<br /></div>
<div style="text-align: center;">
Pace Ranges:</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>600: 2:29-2:34</i></div>
<div style="text-align: center;">
<i>400: 1:35-1:38</i></div>
<div style="text-align: center;">
<i>300: 1:09-1:12</i></div>
<div style="text-align: center;">
<i>200: :43-:44</i></div>
<div style="text-align: center;">
<i>300: sub-60 w/ 4-5min rest</i></div>
<div style="text-align: center;">
<i>400: sub-82</i> </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span class="null">600x3-2:34, 2:28, 2:34 </span></div>
<div style="text-align: center;">
<span class="null">400x1-1:35 </span></div>
<div style="text-align: center;">
<span class="null">300x1-1:10 </span></div>
<div style="text-align: center;">
<span class="null">200x1-:41 </span></div>
<div style="text-align: center;">
<span class="null">300x1-:58 </span></div>
<div style="text-align: center;">
<span class="null">400x1-1:23</span></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-35532413367930797922013-11-05T14:38:00.000-08:002013-11-05T16:20:21.963-08:0011/5<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: white; color: #333333; line-height: 20px;">A.</span></span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: white; color: #333333; line-height: 20px;">Three sets, not for time, of:</span></span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: white; color: #333333; line-height: 20px;">Handstand Walk x 10-15 Meters</span></span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: white; color: #333333; line-height: 20px;">L-Sit x 15-30 seconds</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: white; color: #333333; line-height: 20px;">15′ Rope Climb x 2 ascents</span></span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: white; color: #333333; line-height: 20px;">(start climbs from a seated position)</span></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<br />
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<span style="font-size: small;"><span style="font-family: inherit;"><span class="Apple-style-span" style="color: #333333; line-height: 20px;">B.</span><span style="background-color: white; color: #333333; line-height: 20px;"> </span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: white; color: #333333; line-height: 20px;">Bench Press</span></span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">*Set 1 - 5 reps @ 65%</span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">*Set 2 - 5 reps @ 75%</span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">*Set 3 - 5+ reps @ 85%</span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">C.</span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">20 min AMRAP</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><i>Odd Rounds</i></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">Muscle Up x 2 reps</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">Deficit Handstand Push-Ups (8in) x 4 reps </span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">Triple Unders x 10 attempts</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><i>Even Rounds</i></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">Muscle Ups (no false grip allowed) x 2 reps</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">Stirct Handstand Push-Ups x 4 reps</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">Double Unders x 10 reps</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">D.</span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;">2 sets of:</span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">Dumbbell Chest Press x 10 reps</span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">rest 90 seconds</span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">Dumbbell Row x 10 reps</span></span></div>
<div style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">rest 90 seconds</span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: inherit;">A) Done</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"> B) 140, 165, 185x7</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"> C) 8+ 3 Triple Under attempts</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">(2/10, 6/10, 1/10, 3/10, 0/3)</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"> D) Done with 55's </span></span></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-16499010247250616752013-10-14T21:40:00.004-07:002013-10-14T21:40:51.438-07:0010/14<div style="text-align: center;">
A.<br />
Eight sets of:<br />
Snatch x 1.1 reps<br />
(rest 10 seconds between singles)<br />
Rest 2-3 minutes
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.<br />
Five sets of:<br />
Halting Snatch Deadlift + Snatch Pull<br />
Rest 60-90 seconds<br />
Toes to Bar x 10 reps<br />
Rest 60-90 seconds</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.<br />
<strong>“Jackie”</strong><br />
For time:<br />
Row 1000 Meters<br />
50 Barbell Thrusters (45 lbs)<br />
30 Pull-Ups</div>
<div style="text-align: center;">
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. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A) 175 x 2,185 (1,f),185,190(1,f),190,195 (1,f),195</div>
<div style="text-align: center;">
-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. </div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/7Rb51bl5rrc?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B) 245</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C) 7:02 :(</div>
<div style="text-align: center;">
<br /></div>
<div class="post-message-container" data-role="message-container" style="text-align: center;">
<div data-role="message-content">
<div class="post-message publisher-anchor-color " data-role="message" dir="auto">
Welp.. Jackie did not go as planned. <br />
<br />
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.<br />
</div>
</div>
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-48826327870193658372013-10-05T17:54:00.001-07:002013-10-05T17:58:37.836-07:0010/5<div style="text-align: center;">
10/4</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Quick snatch session pre-coaching with Drew</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i1.ytimg.com/vi/wNds_2vt1oY/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/wNds_2vt1oY?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/wNds_2vt1oY?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<div style="text-align: center;">
PRd my snatch from the ground. In Nano's and surrounded by a giant class full of high schoolers, I'll take it!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
10/5</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Low-Intensity volume work with Matt. Soul night plus an early morning was a little rough.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
With a Partner:</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
80 C2B Pull-Ups</div>
<div style="text-align: center;">
70 Alt One Arm DB Snatches (85 lbs)</div>
<div style="text-align: center;">
.60 mi AirDyne</div>
<div style="text-align: center;">
50 Stone-to-Shoulder (116 lb)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Time - 17:32<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-7963084146175249982013-10-03T21:26:00.003-07:002013-10-05T17:55:16.577-07:0010/2 and 10/3<div style="text-align: center;">
10/<b>2</b></div>
<div style="text-align: center;">
Went to the pool with Drew, Adrienne, and Matt.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Drew and I did</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>EMOM</b> 20 min.</div>
<div style="text-align: center;">
25 m swim</div>
<div style="text-align: center;">
-First ten were free and the last half were breast</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
10/<b>3</b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<u><i>1:30 pm</i></u></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
4 x 5 min max distance run</div>
<div style="text-align: center;">
-rest 1 min</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Goal is to try and run back to the starting spot from the previous run</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Totals- .73 mi, .63 mi, .62 mi, .61 mi</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Not great. Calves were firing from the beginning and my lower back tightened up on the last two. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<u><i>5:30 pm</i></u></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A.</div>
<div style="text-align: center;">
Three rounds for time:<br />
20 Russian Kettlebell Swings (32/24 kg)<br />
10 Box Jumps (30″/24″)<br />
(Russian swings – only to shoulder height)
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Rest 5-7 minutes, and then . . .</div>
<div style="text-align: center;">
<br />
B.</div>
<div style="text-align: center;">
Four sets for max reps of:<br />
60 seconds of Wall Ball Shots<br />
60 seconds of Rest<br />
(Challenge yourself to get as far north of 100 reps as possible.)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A) 3:15</div>
<div style="text-align: center;">
- Missed a few box jumps. Lost time there. Couldn't really bound comfortably due to my calves/ankles killing me from running earlier.</div>
<div style="text-align: center;">
B) 30, 28, 24, 23 = 105 total</div>
<div style="text-align: center;">
- First two round were solid. Then my back said noooope! </div>
<div style="text-align: center;">
<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-49773345169151578602013-10-01T20:19:00.001-07:002013-10-01T20:19:45.916-07:0010/1<div style="text-align: center;">
<u><i>9:30 am</i></u></div>
<div style="text-align: center;">
Mainsite workout from 9/26</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Complete as many rounds as possible in 20 minutes of:</div>
<div style="text-align: center;">
Handstand walk 10 yards</div>
<div style="text-align: center;">
15 foot L-rope climb, 1 ascent</div>
<div style="text-align: center;">
10 One-legged overhead squats, PVC pipe</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Score- 4 + HS Walk</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Almost fell off the rope from 15 ft on round 3. So Anytime I would get up the rope and feel like I had nothing, I would come down. Little disappointed with this today</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<u><i>11:30 am</i></u></div>
<div style="text-align: center;">
Track Work</div>
<div style="text-align: center;">
1600 m (7:10-7:15 pace)</div>
<div style="text-align: center;">
6 x 400 m w/ 100 m walking rest (1:35-1-38 pace)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Times:</div>
<div style="text-align: center;">
1600 - 7:41</div>
<div style="text-align: center;">
-Not too sure what happened here. Frustrated after this.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5 x 400 - 1:37, 1:36, 1:41, 1:42, 1:38</div>
<div style="text-align: center;">
-Skipped my last 4 because I was dropping off pace a bit. Rest walked 200 m then hit my last one. </div>
<div>
<div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<u><i>4:30 pm</i></u></div>
<div style="text-align: center;">
A.</div>
<div style="text-align: center;">
Six sets of:</div>
<div style="text-align: center;">
2-Position Clean</div>
<div style="text-align: center;">
(just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean)</div>
<div style="text-align: center;">
Rest 2-3 minutes</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.</div>
<div style="text-align: center;">
Every minute, on the minute, for 6 minutes:</div>
<div style="text-align: center;">
5 Strict Pull-Ups (ladies – 3 reps)</div>
<div style="text-align: center;">
Strict Handstand Push-Ups x Max reps</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.</div>
<div style="text-align: center;">
Every minute, on the minute, for 6 minutes:</div>
<div style="text-align: center;">
8 Pull-Ups (any style kip is fine)</div>
<div style="text-align: center;">
Kipping Handstand Push-Ups x Max Reps</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
D.</div>
<div style="text-align: center;">
Every minute, on the minute, for 12 minutes:</div>
<div style="text-align: center;">
Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean</div>
<div style="text-align: center;">
Odd Minutes: Row 200 Meters</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Phases B-D should take no more than 25 minutes – use no more than 1 transition minute between the phases.</div>
<div style="text-align: center;">
<br />
A)<br />
185, 205, 225, 245 x 3<br />
-Woof. All power cleans. Last set ended up being squat<br />
<br />
B)<br />
20/9/5/7/5/5<br />
<br />
C)<br />
12/6/6/6/6/6<br />
<br />
D)<br />
Done at 210<br />
-After the 8th min. I had to take an extra minute. Then I finished the last two sets.<br />
<br />
<br />
Lots of volume today on VERY little fuel. Tomorrow will definitely be a lighter day. </div>
</div>
</div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-65075732889984103562013-09-30T21:15:00.002-07:002013-09-30T21:17:24.580-07:009/30<div style="text-align: center;">
A.<br />
Six sets of:<br />
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch<br />
Rest 2-3 minutes
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.<br />
Four sets of:<br />
Snatch Balance x 1 rep<br />
Rest 2 minutes</div>
<div style="text-align: center;">
Terminology: Different coaches have different terminology, when I
refer to “Snatch Balance” I expect a dip, drive and foot movement into
your receiving position at the bottom of your snatch. If I want only a
drive under the barbell – no dip and drive – I will refer to the
movement as a “Snatch Drop.” </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.<br />
Back Squat<br />
* Set 1 – 5 reps @ 75-80% of 1-RM<br />
* Set 2 – 3 reps @ 85-90%<br />
* Set 3 – 1 rep @ 90-95%<br />
* Sets 4-6 – 8 reps @ 70-80%<br />
Rest 2 minutes between sets.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
D.<br />
For time:<br />
50 Double-Unders<br />
5 Muscle-Ups<br />
40 Double-Unders<br />
4 Muscle-Ups<br />
30 Double-Unders<br />
3 Muscle-Ups<br />
20 Double-Unders<br />
2 Muscle-Ups<br />
10 Double-Unders<br />
1 Muscle-Up</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A) 155, 170, 185, 200, 215, 225(f).....ummmm</div>
<div style="text-align: center;">
-Lazy catch and I paid the price. I'm fine for the record.</div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/p6-hDCUnugw?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B) 135, 185, 205, 225<br />
</div>
<div style="text-align: center;">
C) 325, 365, 385, 300 x 3 x 8<br />
-First set of 8 I did 10.. Brain must not have been functioning. Wonder why.. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
D) 3:18<br />
-Felt good. Probably could have moved a tad bit faster on my DUs. Been a little hit a miss with them lately which never happens.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://ct.fra.bz/ol/fz/sw/i59/2/5/1/frabz-oh-yeah-thats-gonna-leave-a-mark-db22a2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="258" src="http://ct.fra.bz/ol/fz/sw/i59/2/5/1/frabz-oh-yeah-thats-gonna-leave-a-mark-db22a2.jpg" width="320" /></a></div>
</div>
<div style="text-align: center;">
<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-51510845740937029312013-09-28T16:56:00.001-07:002013-09-28T16:57:59.975-07:009/28<div style="text-align: center;">
A.<br />
Complete as many reps as possible in 4 minutes of:<br />
1 Clean (power or full)<br />
1 Chest-to-Bar Pull-Up<br />
2 Cleans<br />
2 Chest-to-Bar Pull-Ups<br />
3 Cleans<br />
3 Chest-to-Bar Pull-Ups<br />
4 Cleans<br />
4 Chest-to-Bar Pull-Ups<br />
. . . and so on up the ladder<br />
Men = 205 lbs, Women = 135 lb.
</div>
<div style="text-align: center;">
Rest exactly 8 minutes, and then:</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.<br />
Complete as many reps as possible in 4 minutes of:<br />
1 Clean (power or full)<br />
1 Chest-to-Bar Pull-Up<br />
2 Cleans<br />
2 Chest-to-Bar Pull-Ups<br />
3 Cleans<br />
3 Chest-to-Bar Pull-Ups<br />
4 Cleans<br />
4 Chest-to-Bar Pull-Ups<br />
. . . and so on up the ladder<br />
Men = 155 lbs, Women = 105 lb.</div>
<div style="text-align: center;">
Rest exactly 8 minutes, and then:</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.<br />
Complete as many reps as possible in 12 minutes of:<br />
250 Meter Row<br />
25 Kettlebell Swings (32/24 kg)<br />
50 Double-Unders</div>
<div style="text-align: center;">
(Count every 10 meters of rowing as a rep for scoring purposes.)</div>
<div style="text-align: center;">
<br /></div>
<div class="post-message-container" data-role="message-container" style="text-align: center;">
<div data-role="message-content">
<div class="post-message publisher-anchor-color " data-role="message" dir="auto">
A) 6<br />
B) 6 + 6<br />
C) 3 + 28<br />
-Subbed a .25 mi airdyne for row. Didn't want to go back to the gym. Garaged it up.<br />
<br />
Didn't feel too sharp today. Basically forced myself to get up and
get in my session today. Ordinarily I wouldn't do that, but today was
necessary that I did and I am glad for it. Movement efficiency felt
great, just couldn't get out of 2nd gear it felt like.</div>
</div>
</div>
<div style="text-align: center;">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.arts-stew.com/wp-content/uploads/2013/02/Muhammad-Ali-I-hated-every-minute-of-training-but-I-said-Dont-Quit.-Suffer-now-and-live-the-rest-of-your-life-as-a-champion..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="361" src="http://www.arts-stew.com/wp-content/uploads/2013/02/Muhammad-Ali-I-hated-every-minute-of-training-but-I-said-Dont-Quit.-Suffer-now-and-live-the-rest-of-your-life-as-a-champion..jpg" width="400" /></a></div>
<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-58646927909454027622013-09-27T20:58:00.000-07:002013-09-27T20:58:09.434-07:009/27<div style="text-align: center;">
A.<br />
On the minute, every minute, for 10 minutes:<br />
Power Snatch x 3 reps<br />
Build the load over the course of the 10 sets. Start light, last 2-3
sets should be “heavy” for the triple. All snatches must be received
above parallel.
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.<br />
Five sets of:<br />
Close-Grip Bench Press x 5-6 reps<br />
Rest 90 seconds<br />
Toes to Bar x 12-15 reps<br />
(keep these quick and unbroken)<br />
Rest 90 seconds</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.<br />
Three sets of:<br />
Weighted Dips (Stationary) x 8-10 reps @ 20X2<br />
(hold for two seconds at the top – if you don’t have a stationary dip station, do strict ring dips at tempo)<br />
Rest 90 seconds<br />
GHD Sit-Ups x 15-20 reps<br />
Rest 90 seconds</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
D.<br />
Three sets for max calories of:<br />
60 Seconds of AirDyne<br />
Rest 60 seconds</div>
<div style="text-align: center;">
<br /></div>
<div class="post-message-container" data-role="message-container" style="text-align: center;">
<div data-role="message-content">
<div class="post-message publisher-anchor-color " data-role="message" dir="auto">
A) 115, 125, 135, 145, 155, 165, 175, 185, 195 (1,f,1), 200<br />-Completed every rep but one of the 195s finished in a squat. Still not a great power snatcher<br />B) Done at 185 lbs<br />
-Or bencher<br />C) Done at 35 lbs<br />-Or dipper<br />D) Skip<br />
<br />
Went swimming instead of AirDyne'ng<br />
<br />
Here was the swim sesh!<br />
<br />
200 warm up<br />2 x SPRKLS (swim, pull, rt arm, kick, lft arm, swim)<br />-25 m each movement which equals 150 per SPRKLS<br />4 x 100 (free, back, breast, free)<br />4 x 50 on the 90 sec (try to keep each 50 under 60 sec)<br />
<br />
<br />
Ended it there since we were pretty tired. Good training week so far.
Feeling pretty good with the aerobic stuff this week. Ran 2.3 miles in
19:50 yesterday. Just around the neighborhood and school, which is VERY,
VERY, hilly. First mile was just under 7:15.. and then the hills began
to creep. Got a little tough towards the last 120 ft climb!<br />
</div>
</div>
</div>
<div style="text-align: center;">
<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-13475915173497963792013-09-24T16:36:00.000-07:002013-09-24T16:48:40.442-07:009/24<div style="text-align: center;">
A.<br />
Three sets, not for time, of:<br />
Muscle-Up x 3-7 reps<br />
Nose-to-Wall Handstand Hold x 60-90 seconds<br />
Strict Toes to Bar x 8-10 reps
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.<br />
Four sets of:<br />
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch<br />
(pause for 1-2 seconds in receiving/bottom position)<br />
Rest 2 minutes</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.<br />
Six sets of:<br />
Halting Clean Deadlift + Hang Clean<br />
Rest 2 minutes</div>
<div style="text-align: center;">
-Pull barbell from floor to just above the knee and pause for 1-2
seconds – you should feel weight distributed through mid and rear foot,
tension through your hamstings, and lats should actively pull the
barbell into your thighs, then stand tall, then clean from the high hang
position.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
D.<br />
Three sets for times of:<br />
Row 500 Meters<br />
50 Double-Unders<br />
15 Handstand Push-Ups<br />
Rest 4 minutes</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A) Done</div>
<div style="text-align: center;">
B) 185 x 3 x 3</div>
<div style="text-align: center;">
-Accidentally did only 3 sets</div>
<div style="text-align: center;">
C) 135, 185, 225, 275, 295, 305</div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/lLEusvytCho?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: center;">
D) 3:15, 3:04, 2:57<br />
<br />
Did some research on last years work. Splits were a whole hell of a lot faster. Not too sure as to why that may be. Breathing was alright and I didn't redline at all. Movement efficiency on my DUs were lacking today though. That could have been part of the issue. Otherwise, I really have no other thought as to why I am almost 30 seconds slower.<br />
<br />
Positive note though, I'm a whole hell of a lot stronger than last year at this time! </div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-60497657788192539102013-09-23T21:59:00.004-07:002013-09-23T21:59:43.534-07:009/23<div style="text-align: center;">
Day one of a 12 week endurance cycle and also a start of a new cycle with Cj. Good first day! Especially after Adventure WOD!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>AM (which was more like PM since it was at 12:15)</b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
4x100 @ 80%, 85%, 90%, 95%</div>
<div style="text-align: center;">
2x200 @ 90%, 95%</div>
<div style="text-align: center;">
1x400 @ max effort</div>
<div style="text-align: center;">
2x200 @ 85%, 80%</div>
<div style="text-align: center;">
4x100 @ 75%, 70%, 65%, 60%</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>PM (7 pm)</b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A.<br />
Six sets of:<br />
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch<br />
Rest 2-3 minutes
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.<br />
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.<br />
Back Squat<br />
* Set 1 – 5 reps @ 80% of 1-RM<br />
* Set 2 – 3 reps @ 85-90%<br />
* Set 3 – 1 rep @ 90-95%<br />
* Sets 4-6 – 10 reps @ 65-75%<br />
Rest 2 minutes between sets.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
AM</div>
<div style="text-align: center;">
400m - 1:12</div>
<div style="text-align: center;">
-For not having done much endurance work let along sprint stuff, I'm pleased with that. Looking forward to working on a huge weakness of mine</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
PM</div>
<div style="text-align: center;">
A) 135, 155, 170, 185, 195, 205</div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/QucdMM0SIu8?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: center;">
-Pulls and speed felt great. Top end speed on the power is still lacking a little bit. </div>
<div style="text-align: center;">
B) Worked up to 305</div>
<div style="text-align: center;">
-Felt smooth!</div>
<div style="text-align: center;">
C) 325, 345, 365, 3x265</div>
<div style="text-align: center;">
-That last set of ten was FRISKY </div>
<div style="text-align: center;">
<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-47996244635636483242013-09-17T17:57:00.003-07:002013-09-17T17:59:46.177-07:009/17<div style="text-align: center;">
A.<br />
Three sets, not for time, of:<br />
Wall Climbs x 4-6 reps<br />
Skin the Cat x 4-6 reps<br />
Butterfly Pull-Ups x 12 reps<br />
(simply working on speed and efficiency)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.<br />
Five sets of:<br />
Push Press + Power Jerk + Jerk<br />
Rest as needed</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.<br />
For the following three segments, post three separate times, but leave the clock running:</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
For time: </div>
<div style="text-align: center;">
Row 2000 Meters</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
When the clock reaches 10 minutes, complete the following for time:<br />
10 Muscle-Ups<br />
20 Burpees<br />
30 Double-Unders<br />
40 Ring Dips<br />
30 Double-Unders<br />
20 Burpees<br />
10 Muscle-Ups</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
When the clock reaches 20 minutes, complete the following for time: </div>
<div style="text-align: center;">
Row 2000 Meters</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div class="post-message-container" data-role="message-container" style="text-align: center;">
<div data-role="message-content">
<div class="post-message publisher-anchor-color " data-role="message" dir="auto">
A) Done<br />
B) 160, 185, 205, 225, 245(failed push press)<br />
-Did that sh*t twice. Wasn't too happy with the result. Decided to
skip the damn push press. Much happier with how these turned out.<br />
275<br />
<div class="separator" style="clear: both;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/0aUiVg4ImmA?feature=player_embedded' frameborder='0'></iframe></div>
<br />
300 (failed jerk)<br />
<div class="separator" style="clear: both;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/XQAg3sWDuXk?feature=player_embedded' frameborder='0'></iframe></div>
<br />
That's a PR for a power jerk! Maybe a small curse word at the end of the second video too.. <br />
<br />
C)<br />
a- 7:46<br />
b- 10:03 (7/10 muscle ups finished)<br />
c- 8:43 (started pulling at 20:20)<br />
-A lot harder than anticipated!</div>
</div>
</div>
<div style="text-align: center;">
<br />
<br />
Another solid lifting day.. not so much on the conditioning end. At least I'm stronger now though! Now, time for New Girl season premier tonight!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.collegefashion.net/wp-content/uploads/2011/12/New-Girl-Jess.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="219" src="http://www.collegefashion.net/wp-content/uploads/2011/12/New-Girl-Jess.jpg" width="320" /></a></div>
<br /></div>
<div style="text-align: center;">
<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-79447200777123045402013-09-16T19:40:00.004-07:002013-09-16T19:40:47.757-07:009/16<div style="text-align: center;">
A.<br />
Five sets of:<br />
Hang Power Snatch + Power Snatch + Overhead Squat<br />
Rest as needed</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.<br />
Three sets of:<br />
Romanian Deadlift x 5 reps @ 3011<br />
Rest as needed</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.<br />
<strong>“The Chief”</strong><br />
Against a three-minute running clock, complete as many rounds and reps as possible of:<br />
135/95 lb. Power Cleans x 3 reps<br />
Push-Ups x 6 reps<br />
Air Squats x 9 reps<br />
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.</div>
<div style="text-align: center;">
<br /></div>
<div class="post-message-container" data-role="message-container" style="text-align: center;">
<div data-role="message-content">
<div class="post-message publisher-anchor-color " data-role="message" dir="auto">
A) 135, 155, 170, 190, 205<br />
<div class="separator" style="clear: both;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/OCBfI5HTjrg?feature=player_embedded' frameborder='0'></iframe></div>
<br />
B) 205, 225, 245<br />
<br />
C) 25+10 reps<br />-Woof! Been a while since I've done "The Chief"<br />
</div>
</div>
</div>
<div style="text-align: center;">
<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-47011704738265559522013-09-10T16:47:00.000-07:002013-09-10T16:47:08.397-07:009/10<div style="text-align: center;">
A.<br />
Three sets of:<br />
Jerk Balance x 3 reps<br />
Rest as needed
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.<br />
Jerk<br />
*Set 1 – 3 reps @ 60%<br />
*Set 2 – 2 reps @ 70%<br />
*Set 3 – 2 reps @ 80%<br />
*Sets 4-8 – 1 rep @ 90+%<br />
Rest as needed</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.<br />
For 30 minutes, rotate through the following three stations on the minute:<br />
Minute 1 – 10/6 Strict Handstand Push-Ups<br />
Minute 2 – 15/10 Stationary Dips<br />
Minute 3 – 10 Pull-Ups (working to establish optimal efficiency – staying relaxed and in rhythm on the bar)</div>
<div style="text-align: center;">
<br /></div>
<div class="post-message-container" data-role="message-container" style="text-align: center;">
<div data-role="message-content">
<div class="post-message publisher-anchor-color " data-role="message" dir="auto">
A) Done<br />B) 185/225/250/280(f)/280/300(f)<br />-Done with those after that second miss<br />C) 15 min worth<br />-For
some reason, my upper body is trashed. Been a little laggy lately too.
Probably not eating enough. That will change tonight. <br />
<br />
-___- his how I feel about yesterday and today.<br />
</div>
</div>
</div>
<div style="text-align: center;">
<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-3791715949997698452013-09-09T17:43:00.001-07:002013-09-09T17:43:19.151-07:009/9<div class="post-message-container" data-role="message-container" style="text-align: center;">
<div data-role="message-content" style="text-align: center;">
<div class="post-message publisher-anchor-color " data-role="message" dir="auto">
A.<br />
Five sets of:<br />
Muscle Snatch x 1 rep<br />
Rest as needed
<br />
Build over the course of the five sets.<br />
<br />
B.<br />
Every two minutes, for 20 minutes (10 sets):<br />
Snatch x 1 rep<br />
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+ <br />
<br />
C.<br />
Front Squat<br />
*Set 1. x 3 reps @ 85-90%<br />
*Set 2. x 2 reps @ 90-95%<br />
*Set 3. x 1 rep @ 95-102%<br />
*Set 4. x 3 reps @ 90-95%<br />
*Set 5. x 2 reps @ 95-102%<br />
*Set 6. x 1 rep @ 105+%<br />
*Set 7. x 6 reps @ 80-85%<br />
Rest 2 minutes between sets<br />
<br />
D.<br />
Complete as many rounds and reps as possible in 4 minutes of:<br />
2 Squat Snatches (175/115 lbs)<br />
4 Muscle-Ups<br />
<br />
<br />
A) 95/115/125/125/125<br />
B) 135, 155, 170, 185, 190, 205, 215(f), 225(f), 245 x 2 (hi-pulls instead)<br />
-Missed
215 with a really lazy lift. 225 was much better but as I caught it, I
somewhat jammed my elbow again, similar to what I did in Feb. Finished
with two hi-pulls instead<br />
C) 315x3, 330x2, 350x1( 5 lb PR), 300 x 3 (failed 4th rep of set of 6)<br />
-First
heavy heavy front squat session since I hurt my back again about a
month post regionals. That means about <a href="http://fitnesstroll-y.blogspot.com/2013/07/710.html">two months ago</a> from today.
Needless to say it was a littttttle rough. I then read from a comment
that this is the lat week of the cycle. Makes sense! <br />
D) 4 rounds even. <br />
Mix of good and bad today. Legs were fatigued from a little airdyne/burpee MU/DU skill session yesterday. Mehhh, it's Monday.</div>
</div>
</div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-15991751904248245282013-09-04T20:01:00.002-07:002013-09-04T20:01:29.824-07:009/4/13<div style="text-align: center;">
First post in a long time! Still doin' work thooooough!</div>
<div style="text-align: center;">
<br /></div>
<ul style="text-align: center;">
<li>330 lb Rack Jerk (yesterday)</li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/INtQO2NvyCc?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: center;">
<br /></div>
<ul style="text-align: center;">
<li>325 lb Clean</li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/fda7uhqX7OQ?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
And some heavy squats to finish off my day! </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Back Squat<br />
* Set 1 – 4 reps @ 70%<br />
* Set 2 – 3 reps @ 80%<br />
* Set 3 – 2 reps @ 90%<br />
* Sets 4-8 – 2 reps @ 90-95%<br />
Rest 3 minutes between sets.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
285, 325, 365 x 6 sets </div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-14693618177279703822013-08-19T21:24:00.000-07:002013-08-19T21:24:19.969-07:008/19<div style="text-align: center;">
Really tire today. Recovering from the shenanigans this weekend. Should be good to go tomorrow.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
15 rounds</div>
<div style="text-align: center;">
1 min on</div>
<div style="text-align: center;">
1 min off</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
AirDyne Sprints</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5 rounds (arm and leg)</div>
<div style="text-align: center;">
5 rounds (arm only)</div>
<div style="text-align: center;">
5 rounds (leg only)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Total- 3.79 miles</div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-90341471736562324482013-08-16T15:03:00.001-07:002013-08-16T15:03:26.803-07:008/16<div style="text-align: center;">
Body is tired so I didn't know how today was going to turn out! Well... it went better than I thought! </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A.</div>
<div style="text-align: center;">
Every 2 minutes, for 16 minutes (8 sets):<br />
Snatch x 1 rep</div>
<div style="text-align: center;">
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+ </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.<br />
Every 2 minutes, for 16 minutes (8 sets):<br />
Clean & Jerk x 1 rep</div>
<div style="text-align: center;">
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+ </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A) 135, 155, 175, 185, 195, 205, 215, 225 (10 lb PR!)</div>
<div style="text-align: center;">
- MONEY! Didn't honestly think I would be able to hit this today!</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B) 165, 195, 225, 235, 250, 270, 280, 290 (15 lb PR for both!)</div>
<div style="text-align: center;">
- Money for the second time today!! </div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/TNh-G1uXVY0?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Finished off with some isolated bicep and tricep work! </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Pumped and ready for </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.wodsomniac.com/wp-content/uploads/2013/06/small-molten-logo-e1370457349704.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="167" src="http://www.wodsomniac.com/wp-content/uploads/2013/06/small-molten-logo-e1370457349704.png" width="200" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br />Now, time to get packed and ready to have fun for Mitch's bachelor party this weekend!! </div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-52056984275190773722013-08-15T22:33:00.000-07:002013-08-15T22:33:05.484-07:00Past couple days<div style="text-align: center;">
<i><u>Wednesday 8/14</u></i></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A.<br />
Every 90 seconds for 15 minutes (10 sets):<br />
Hang Clean (mid-thigh) + Clean (below the knee)
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.<br />
Build load over the course of the 10 sets – after warming up with the barbell and 60 kgs, you should be starting your 10 sets.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.<br />
Three sets of:<br />
Clean Pull x 1.1.1<br />
(rest 5-10 seconds between singles)<br />
Rest as needed</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.<br />
Back Squat<br />
*Set 1 – 5 reps @ 70-75%<br />
*Set 2 – 3 reps @ 75-80%<br />
*Set 3 – 1 rep @ 80-85%<br />
*Set 4 – 5 reps @ 75-80%<br />
*Set 5 – 3 reps @ 80-85%<br />
*Set 6 – 1 rep @ 85-90%<br />
Rest 2-3 minutes between sets.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
D.<br />
Complete rounds of 15, 10 and 5 reps of:<br />
115/75 lb Thruster<br />
Burpees Over the Barbell </div>
<div style="text-align: center;">
You do not have to stand at full hip extension as you go over the
barbell. This should be FAST, so stay low and keep your self-talk
positive (don’t feel sorry for yourself). </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A) Worked up to 275. Body was just not feeling it that day. </div>
<div style="text-align: center;">
B) Skip</div>
<div style="text-align: center;">
C) 285, 305, 325, 305, 325, 345</div>
<div style="text-align: center;">
D) 3:37</div>
<div style="text-align: center;">
-Woooooof</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u><i>Thursday 8/15</i></u></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Weekly swim session. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Today was exceptionally hard. Not due to the swim aspect but more so my body is just so overly exhausted. Did some drill work, then a partner workout with some underwater/above water swimming with a brick</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Good full training week. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
I am sitting here half asleep, listening to Kendrick Lamar, drinking BCAAs and eating bacon and I can barely write this! Haha. One more day tomorrow then off to Tahoe for the Mitch's bachelor party this weekend! </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
</div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-32365002787073224882013-08-13T19:29:00.000-07:002013-08-13T19:29:50.200-07:008/13<div style="text-align: center;">
A.</div>
<div style="text-align: center;">
Two sets, not for time, of:<br />
Handstand Walk x 10-15 Meters<br />
(If you don’t have handstand walks, perform <a href="http://www.youtube.com/watch?v=1okSA32sFWs" rel="wp-prettyPhoto[16883]" target="_blank">handstand wall runs</a> for 20-30 shoulder taps)<br />
<a href="http://gymnasticswod.com/content/bridge" target="_blank">Bridge-Ups</a> x 3-4 reps of 10 second holds<br />
<a href="http://gymnasticswod.com/content/v" target="_blank">V-Up</a> x 10-12 reps</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.</div>
<div style="text-align: center;">
Jerk<br />
*Set 1 – 3 reps @ 60%<br />
*Set 2 – 2 reps @ 70%<br />
*Set 3 – 2 reps @ 80%<br />
*Sets 4-8 – 1 rep @ 90+%<br />
Rest as needed</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.</div>
<div style="text-align: center;">
Four sets of:<br />
Ring Dips (with a hold) x 10-15 reps @ 20X2<br />
(externally rotate at the top, thumbs out and hold for 2 seconds)<br />
Rest 30 seconds<br />
Strict Chest-to-Bar Pull-Ups x Max Reps<br />
Rest 30 seconds
</div>
<div style="text-align: center;">
Please adhere strictly to the 30 second rest periods.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<u>11:00 AM</u></div>
<div style="text-align: center;">
A) Done</div>
<div style="text-align: center;">
-HS walks haven't felt that good in a while. I still suck at V-ups...</div>
<div style="text-align: center;">
C) 6/2..wtf/4/3</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<u>5:30 PM</u></div>
<div style="text-align: center;">
B) 185, 225 (1,f), 255(1).. cut it there</div>
<div style="text-align: center;">
-After the one miss on my double at 225 I was a bit frustrated. 255 for a single was not really any better so I decided to stop climbing after that. Worked some pause jerks at 135 for a couple sets after that. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Then did a 6 min EMOM of Push Jerks</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
3 min @ 135 x 4 reps</div>
<div style="text-align: center;">
2 min @ 165 x 3 reps</div>
<div style="text-align: center;">
1 min @ 185 x 2 reps</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Also, not the greatest of jerks here either. That is to be expected however with this being my first shoulder to oh barbell work in close to a month. </div>
<div style="text-align: center;">
<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-9253787168587605572013-08-12T19:21:00.000-07:002013-08-12T19:21:50.231-07:008/12<div style="text-align: center;">
Randy's last day in town so we went to the MAC to slam some bars before he took off! Matt joined in and we did a partner style showdown. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A. </div>
<div style="text-align: center;">
15 minutes to establish a max snatch</div>
<div style="text-align: center;">
-Score is totaled between you and your partner </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.</div>
<div style="text-align: center;">
10 min partner AMRAP</div>
<div style="text-align: center;">
2 min max muscle up buy in</div>
<div style="text-align: center;">
-rest 1 min</div>
<div style="text-align: center;">
7 min AMRAP</div>
<div style="text-align: center;">
4 deficit HSPU</div>
<div style="text-align: center;">
100 lb DB carry</div>
<div style="text-align: center;">
8 Alt. DB snatches</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.</div>
<div style="text-align: center;">
10 min AMRAP</div>
<div style="text-align: center;">
:30 row for max cals</div>
<div style="text-align: center;">
-switch with partner after the 30 seconds </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
I was teamed up with Matt. Here were the results</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A.</div>
<div style="text-align: center;">
220 kg</div>
<div style="text-align: center;">
-I hit a 100 kilos. Both 105 and 110 were easy pulls but for some reason my shoulders were just not there today. Really pleased that I can consistently hit 100 kilos no problem now though! Drew and Randy edged us by 10 kilos! </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.</div>
<div style="text-align: center;">
22 MUs + 4 rounds and 8 snatches</div>
<div style="text-align: center;">
-Drew and Matt went 100. Shoulder just isn't prepared to one arm snatch that just yet. We edged them on that workout! </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
C.</div>
<div style="text-align: center;">
222 calories</div>
<div style="text-align: center;">
-Nothing much more to say about this. It sucked! They edged us out by 8 cals!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Final Scores</div>
<div style="text-align: center;">
Drew/Randy- 2</div>
<div style="text-align: center;">
Brian/Matt- 1</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
In all, an awesome training day! Back is feeling a little tight but I should be good to go for our domination of WODSOMNIAC next weekend!! </div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-7808712356476633952013-08-11T19:40:00.000-07:002013-08-11T19:40:09.315-07:008/11<div style="text-align: center;">
Sorry team, been a little absent from the blog world. Not much to report from the past week or so. Was able to start cleaning a barbell relatively heavy again with little to no pain/discomfort. So back to full training starting today!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>5k Trail Run </b>at Evan's Canyon</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Time - Long....</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Not good today at all. Felt abnormally slow and didn't feel well. Probably had something to do with the couple beers and taco bell I had last night. Did the run on Wednesday and felt great that morning! Lesson learned!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Then had a <u><i><b><span style="font-size: large;">FUCKING </span></b></i></u>awesome day shooting a shit ton of firearms with Greg and Kevin who own <span style="font-size: large;"><a href="http://www.juggernautarms.com/">Juggernaut Arms</a></span>.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Some highlights.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Z2QOMlgipJQ?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: center;">
Box Drill</div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/8MISO4U6qQk?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: center;">
Machine Gun Fun!</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://distilleryimage5.ak.instagram.com/58903dc602cc11e39f7222000a9f130b_7.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://distilleryimage5.ak.instagram.com/58903dc602cc11e39f7222000a9f130b_7.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<div style="text-align: center;">
<br /></div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0tag:blogger.com,1999:blog-7873646124783002045.post-45481320522371979192013-08-02T20:25:00.000-07:002013-08-02T20:25:10.053-07:006/2<div style="text-align: center;">
A.</div>
<div style="text-align: center;">
Work up to a heavy Hang Snatch</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B.</div>
<div style="text-align: center;">
5 Min. Partner AMRAP</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
135 lb Snatches (alt. with partner)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
A) 240 lb</div>
<div style="text-align: center;">
-15 lb. PR from the hang. For my first time snatching in almost two weeks, I'll take it. I was a <strike>little</strike> "lotta" fatigued today so I am very pleased with it! 250+ is there! </div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ff3gXdTNqVo?feature=player_embedded' frameborder='0'></iframe></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
B) 76 total</div>
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-I hit 36 and Drew knocked out 40. Did sets of 5 the entire time. BB cycling felt great!</div>
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Once again It's been non-stop aerobic based work for me lately. Running/swimming/AirDyne'ng.. etc. The shoulder/back is starting to feel much better. Hopefully early next week I'll be able to load a barbell in the front rack and there will be no issue. Fingers crossed! </div>
Brian Michaelsonhttp://www.blogger.com/profile/00920441029267159910noreply@blogger.com0