A. Split Jerk: Work up to 245# single. No more, no less.
- Haven't done these in a few weeks. Felt pretty good today.
B. Clean and Jerk - 1 rep @ 200# every minute on the minute for 10:00
- These went pretty well. I did all Squat Cleans.
C1. Front Squat Cluster @ 80%, 1.1.1 x 3 sets, rest 1:30
C2. CTB Pull-Up Cluster, 4.4.4 x 3 sets, rest 1:30
- Not feeling real strong on pull-ups lately. Kipping has caused some pain in my right shoulder so, I haven't been doing Butterfly kip at all and I am trying to really stick to a tight, connected gymnastics kip. These went OK though.
Overall, my shoulder has been holding up fine this week. Much less pain than 2 weeks ago and I really haven't been icing or taking any NSAID's. I think the rest last week helped.
Friday, November 30, 2012
Wednesday, November 28, 2012
Wednesday November 28th, 2012
A. For time...
15 Thrusters
25 Airdyne Calories
15 Thrusters
Time = 2:24. I feel like I did pretty well on this one. I have gotten soooo much better at Thrusters over the last few months and I can say that I no longer fear this movement. I feel really good about this.
B. 15:00 of 'Zone 1' Row
Pace was about 2:02 throughout
15 Thrusters
25 Airdyne Calories
15 Thrusters
Time = 2:24. I feel like I did pretty well on this one. I have gotten soooo much better at Thrusters over the last few months and I can say that I no longer fear this movement. I feel really good about this.
B. 15:00 of 'Zone 1' Row
Pace was about 2:02 throughout
Tuesday November 27th, 2012
Today's workout crushed me for some reason. On paper none of these intervals should have been THAT hard but, I really struggled today with stamina.
3 Minutes of the following:
5 KB Front Squats @ 20 kg
5 Burpee Pull Ups
Rest 3:00 minutes
3 Minutes of the following:
10 KB Swings @ 55 lbs
5 Step Down Box Jumps @ 30 inches
Rest 3:00 minutes
3 Minutes of the following:
10 Walking Lunges w/ kb rack position @ 16 kg
5 Burpees
Rest 3:00 minutes
3 Minutes of the following:
8 Hang Power Cleans @ 115 lbs
5 Toes to Bar
Rest 7:00 Minutes
Repeat Sequence Above.
Monday, November 26, 2012
Monday November 26th, 2012
Although I trained 5-6 days last week, it was a light training week by design so today felt like "back to work" in a lot of ways. Somewhat tough getting back into the groove of waking at 4:30 AM and training at 5:45 AM! Sure was nice getting a little extra sleep last week!
A. Work to a 3RM Hi - Hang Squat Snatch
- I did these a few weeks ago as clusters of 1.1.1 so I had a pretty good idea of what I wanted to shoot for. I got 155# no problem. I made my first 2 at 160# but missed my 3rd rep. Could have easily had this I just rushed it a little bit. Otherwise, I was honestly pretty happy with how these felt today. Form was solid considering that I haven't snatched in a couple weeks and shoulder felt good.
B1. Back Squat Cluster @ 20x1, 1.1.1.1.1 x 3 sets, rest 2:00
- All sets @ 245#. These felt pretty good.
B2. Muscle Up Cluster 2.2.2.2.2 x 3 sets
- This was the part of today's workout that worried me due to my shoulder. I have to say my first couple of sets didn't feel good at all. My shoulder loosened up more and more as I did more reps but these definitely felt much harder for me than they usually do. I did miss one rep in one of my later sets but I was happy to just get through this and know that I could do these without hurting myself.
C. Row Sprints :15 Work/:15 Rest x 20 sets
- These weren't too bad. I held at least a 1:35 consistently throughout.
So, shoulder is holding up OK. I'll be feeling this workout tonight and tomorrow for sure but I will be sure to ice. I realized that one thing I haven't complained about in a while is my back and I could not be happier about that!
A. Work to a 3RM Hi - Hang Squat Snatch
- I did these a few weeks ago as clusters of 1.1.1 so I had a pretty good idea of what I wanted to shoot for. I got 155# no problem. I made my first 2 at 160# but missed my 3rd rep. Could have easily had this I just rushed it a little bit. Otherwise, I was honestly pretty happy with how these felt today. Form was solid considering that I haven't snatched in a couple weeks and shoulder felt good.
B1. Back Squat Cluster @ 20x1, 1.1.1.1.1 x 3 sets, rest 2:00
- All sets @ 245#. These felt pretty good.
B2. Muscle Up Cluster 2.2.2.2.2 x 3 sets
- This was the part of today's workout that worried me due to my shoulder. I have to say my first couple of sets didn't feel good at all. My shoulder loosened up more and more as I did more reps but these definitely felt much harder for me than they usually do. I did miss one rep in one of my later sets but I was happy to just get through this and know that I could do these without hurting myself.
C. Row Sprints :15 Work/:15 Rest x 20 sets
- These weren't too bad. I held at least a 1:35 consistently throughout.
So, shoulder is holding up OK. I'll be feeling this workout tonight and tomorrow for sure but I will be sure to ice. I realized that one thing I haven't complained about in a while is my back and I could not be happier about that!
Saturday, November 24, 2012
Saturday November 24, 2012
A. 5 Rounds of
- 10 Front Squat @ 115#
- 10 Toes to Bar
- Rest 1:00
B. 5 Rounds of
- Row sprint 100M
- 10 Pull-Ups
- Rest 1:00
C. 10:00 Up Ladder of...
- Heavy KB Swing (70#)
- KB Goblet Squat
- Box Jumps
- 10 Rounds. This was pretty tough
- 10 Front Squat @ 115#
- 10 Toes to Bar
- Rest 1:00
B. 5 Rounds of
- Row sprint 100M
- 10 Pull-Ups
- Rest 1:00
C. 10:00 Up Ladder of...
- Heavy KB Swing (70#)
- KB Goblet Squat
- Box Jumps
- 10 Rounds. This was pretty tough
Wednesday November 21, 2012
A. High Bar Back Squat @ 80% x 2 reps x 5 sets, rest 3 minutes between sets.
- 245# used on all sets
B1. Conventional Deadlift @ 20x1, 2 reps @ 320 lbs x 5 sets, rest 1 minute.
B2. Step Down Box Jumps @ 30 inches, 12 reps x 5 sets, rest 1:30.
C. On the Minute Every Minute x 10 minutes x 8 reps of lateral Burpees over barbell.
B1. Conventional Deadlift @ 20x1, 2 reps @ 320 lbs x 5 sets, rest 1 minute.
B2. Step Down Box Jumps @ 30 inches, 12 reps x 5 sets, rest 1:30.
C. On the Minute Every Minute x 10 minutes x 8 reps of lateral Burpees over barbell.
Tuesday, November 20, 2012
Tuesday November 20th, 2012
A. 10 sets of the following:
30 seconds of double unders/30 seconds rest
30 seconds of double unders/30 seconds rest
- Did OK on these sets were anywhere between 40-65 reps
+
B. 5 min row @ 50%
+
B. 5 min row @ 50%
- Pace was about 1:52
+
C. 10 sets of the following:
30 seconds run @ 90%/30 seconds run
+
5 min row @ 50%
+
C. 10 sets of the following:
30 seconds run @ 90%/30 seconds run
+
5 min row @ 50%
- Again, pace was in the low to mid 1:50's
+
10 min Airdyne @ 50%
+
10 min Airdyne @ 50%
Shoulder seems to be responding pretty well to the extra rest. Still clunking and clicking a lot with overhead motion but less pain. I have been taking 500mg of Naproxen twice a day for an unrelated issue (knee) and I'm sure that is also a big reason for the reduced pain and inflammation.
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