4/16

10 am

100 free, 75 breast, 50 streamline kick

6x50 w/fins (back,breast,free)

4x25 breast w/fins

-really trying to improve my breast stroke

1:30 pm

A.
Three sets, not for time, of:
Kipping Handstand Push-Ups x 15-20 reps
Muscle-Ups x 4-8 reps
Toes to Bar x 10-12 reps

B.
Deadlift
*Set 1 – 8 reps @ 70%
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 80%
Rest as needed

C.
Take 10-15 minutes to build to a heavy single of:
Split Jerk or Jerk from Behind the Neck
(use whichever allows you to move more weight)

D.
In 15 minutes, complete the following:
10 Rounds of “Cindy”
(Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
 

and then find a 1-RM Shoulder to Overhead (front or back rack is fine)

Barbell may start from the rack, but must be empty at the beginning of the workout.

A) Done (2 sets)

B) % based off 450

C) 300

-Wore Nanos for this to start training this type of lift in them. 

D) 7:42/275

-Missed 300 because I just didn't want to commit. Wearing softer shoes is a different stimulus. 

Stolen from my buddy Andrew.

Imagine there is a bank account that credits your account each morning with $86,400. It carries over no balance day to day. Every evening the bank deletes whatever part of the balance you fail to use during the day. What would you do? Draw out every cent, of course. Each of us have such a bank. It's name is time. Every morning, it credits you with 86,400 seconds. Every night it writes off as lost, whatever of this you have failed to invest in a good purpose. It carries over no balance. It allows no over draft. Each day it opens a new account for you. Each night it burns the remains of the day. If you fail to use the days deposits, the loss is yours. There is no drawing against "tomorrow". You must live in the present off today's deposits. Invest it so as to get from it the utmost in health, happiness and success. The clock is running. Make the most of today.

To realize the value of ONE YEAR, ask a student who failed a grade. 

To realize the value of ONE MONTH, ask a mother who gave birth to a premature baby. 

To realize the value of ONE WEEK, ask the editor of a weekly newspaper. 

To realize the value of ONE HOUR, ask the lovers who are waiting to meet. 

To realize the value of ONE MINUTE, ask a person who missed the train. 

To realize the value of ONE SECOND, ask a person who just avoided an accident. 

Treasure every moment that you have! And reassure it more because you shared it with someone special, special enough to spend your time. 

  Remember that time waits for no one.
Yesterday is history.
Tomorrow is mystery.
Today is a gift.
That's why it's called the present!  

4/15

Day one of regionals prep

A.
Build to a heavy-ish clean in 10 minutes or less, and then . . .

B.

Every minute, on the minute, for 5 minutes:
Clean (full) x 3 reps
(post loads used)

C.
Complete as many rounds and reps as possible in 4 minutes of:
170/115 lb. Hang Squat Clean x 5 reps
Burpees x 5 reps

Rest exactly 3 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
135/95 lb. Overhead Squat x 4 reps
Ring Dips x 8 reps

Rest exactly 3 minutes, and then…

E.
Row for Max Calories in 8 minutes

A)300. Failed 315 twice. 

Both were left a little too far out in front.
B)225,235,245,260,275
C)4+2
D)7+2
E)133

Good tester day! First time going over 300 with my clean since October. Good pulls, position was just off.

Training session at WarriorZ

Took a trip down to Elk Grove to train with some pretty awesome people! No real set regimen. Just some loud music and heavy barbells!

A.
Take 15-20 minutes to work up to a heavy-ish Snatch

B.
8 min EMOM

Power Snatch x 2

C.
For time:
Row 1000 Meters
30 Pull-Ups
Row 500 Meters
30 Pull-Ups

D.
21, 15, 9
Handstand Walk(1 mat was 1 rep)
Burpee

A) Missed 215 twice. Nervous about the elbow.. Meh.

B) 175. Tried to really work my middle positions

C) 8:03
-Would have been sub 8 if I didn't have to scour through the gym for about 15 seconds to find chalk(I was super sweaty and it was humid... shut up) 
D) 8:42
-It was hard. My biceps had a lot of muscle helium in 'dem.

4/12

7x2 min AirDyne (80-85%)

-1 min rest

Total dist: 4 miles

Excited to have fun with some cool folks tomorrow!

4-11

30 minutes of swimming.

Pretty light day for me today. Body is feeling sort of run down. Taking it lighter this weekend to basically rejuvenate the machine to have it primed and ready to rock 'n roll come Monday. I won't know until next Wednesday whether or not I get my official invite, however, it's looking pretty good!

4/10

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
Double-Unders x 50 reps
Pistols x 4 each leg

B.
Weighted Chest-to-Bar Pull-Up
Take 12-15 minutes to build to a heavy single

C.
Three rounds for time of:
50 Kettlebell Swings (32/24 kg)
25 Pull-Ups

Immediately followed by . . .

40/30 Handstand Push-Ups

(Post scores as two separate times.)

A) Done
B) 70 lbs
-My Weighted-pullups blow… End of story

C) Right under 16:00. I forgot to keep the number. High rep KB swings have been a big problem for me for a long time. First round in 10′s and the last two rounds in sets of 5.

D) Ended at 20:09 so right around 4 min.

Good training session for me mentally today. Higher rep swings and HSPUs have been a huge issue for me recently and my goal for the workout was 20 minutes. I know that’s not necessarily flying but at no point during the workout did I feel defeated or frustrated. I kept my breathing calm and relaxed and was able to stay focused on the task at hand.

hank you Cj. I have seen huge gains in my numbers but I’ve progressed and matured even more mentally by following your program!

I'm not dead

Hi friends, I'm back. I know what you were thinking... and no, I'm not dead. Anyways, the open is done annnnnnnd I made my goal of placing in the Top 60!!

54th!

150th-2011

85th-2012

I have improved each year and it's nice to know that all the hard work is paying off! Now, fingers crossed that they invite more people due to some going team!

Sorry I've been a little lazy about posting. I'll keep you all updated on my training leading up to Regionals, I promise! Here was today's work

10 am

Wolfpack 50's

5 push ups

underwater swim(12 m or so)

10 pool muscle ups

25's of all different kinds(free,IM, astronaut walk, underwater, breast, dolphin kick on back, etc..)

various calisthenics(squats, v-ups, etc..)

25's of the same stroke as the previous)

underwater swim

Total-7 WP 50's

1:30 pm

A.
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Sets 4-6 – 3 reps @ 85%
Rest 2 minutes between sets.

B.
Five sets for max load of the following barbell complex:
*Hang Clean x 3 reps
*Front Squat x 3 reps
*Jerk x 3 reps
Rest 3-4 minutes

List loads used for each of the five sets. Barbell can’t touch the floor once you start

A) 245, 265, 275, 295x3x3

B) 185,205,225,245(1/1/f)

-Only did one jerk because of the elbow. Still hurts a bit when in flexion under load. Power cleans up to 245

Then I decided to use my last set and just do a set of 1 of each at 275

 I mean, it's 'dank top Tuesday and there were girls around.. why wouldn't I do this?

4:30 pm

C.
Run for 15-20 minutes – speed based on feel, if you feel good, push the pedal, otherwise just enjoy some fresh air.

C) Just under 3600 m