Week 4

16th
A. High Hang Snatch Pull (no arm bend)+ High Hang Power Snatch, both from blocks; 2.1 x5 sets; form driven- video one or two sets

didn't feel well today...got there early and there was an unexpected cycling class going on...

75pds for 4 or the 5 sets...65 for last..

video: https://youtu.be/bdVHK_ZZAnA

I've let the Olympic lifting get in my head and I just need to focus on what I am improving.

B. Push Press; 3 reps ever minute for 10 sets; add weight per set, start small, small builds, last couple heavy

Good challenge: finished at 55, 75, 80, 85, 95, 105 (got the 3 here) 110 but only one of the 3 C1. Dbl KB Bent Over Power Row; 10 reps x3 sets; rest 60 sec- make sure heavier than last week 

30 pd kbl
C2. Arch Hold (superman); 30 sec x3 sets; rest 60 sec
+
12 min AMRAP
10 Wall Balls- 14# to 9'
8 KBS- 26#
6 Power Cleans- 80#
4 lateral burpee over bar

total reps: 142 reps

Was slow and distracted...tried to hit the pocket on the cleans...a few times yes...

Week 4

15th
A. Front Squat; 12 reps x4; rest 3-5 min- light and fast, speed out of bottom focus

• Stayed with 65 pds for each set
• First 8 reps - fast..remaining had to pause slightly between reps
• felt good about the form

B. C-Swing Practice- see first 2 min of video; 8-10 swings x3 sets; rest as needed

• Felt I had a better "feel" for this
• A little concerned that I am just focused on the getting the press down and knees up and not going over the bar...I know I can...but I a trying to relearn...

C. 10 min emom-
odd: 5/leg db box step ups
even: 30 sec max T2B (record # of T2B each set)

• You didn't ask, but I wanted you to see the form...My shoulders didn't hurt and I felt like I was hitting the swing better...more aware to keep legs together and try to engage the abs and swing more...
• Here is the video https://youtu.be/ebjDWjUzHB8

+
40 sec Max Cals Assault Bike/ Air Dyne
rest walk 1:30 min
x4 sets

Set 1: 10 calories

Set 2: 9

Set 3: 8

Set 4: 8

- Score each set separately

Week 4

Great chatting today!  

13th
A. High Hang Power Clean from blocks; 3 reps x5; (75 pds, 75pds, 85pds, 95 - FAIL) rest 2-3 min- form driven but I want it heavier- video one or two sets

Was told I need to "commit" to tightening the gluts...I personally feel I've developed a stupid mental block.

Video: https://youtu.be/w_kkOwjFssw

Video: https://youtu.be/A3VoBnEqYaY

B. close grip bench press; 10-10-10; rest 2-3 min- make sure these are heavier than last week

65 pds, 75pds, and 95 pds (which is crazy because I can do this with 95 and not a Hang clean)

C. Good Mornings @41x1; 8-8-8; rest 2-3 min- do them right, 4 seconds going down

so...one set of 41 with the 4 second...and then 3 sets of 8 at the same pace)
+
3 Sets:
90 sec Max DU  

Set 1: 34

Set 2: 42

Set 3: 37
Row 500m @ 2:45 pace
10 Wall Balls- 14# to 9'
Row 500m @ 2:45 pace

- Record # of DU each set

Week 4

The weekend of January 9 - 10 I was doing pretty well... food wise..then ate some rich brownies and cookies and bread and did not sit well...

11th
A. Back Squat; 6 reps every 2 min for 4 sets- progressive, heavy ( 155 pds) (175 x 5...wasn't warm) (175 x6) and then (180 x 5)...funny I was feeling crappy until I saw that I am stronger from last week!
B. Wtd. strict pull up- Build to a heavy set of 2- use bands if needed but must be strict, control negative

...Not exactly sure the different from last week...but basically ..I think 15 extra pounds plus the vest... worked on the negative...

C. Wtd. strict pull up- 3 sets of 3 @ 70% of A; rest as needed
+
5 sets @ consistent effort
30 sec front plank on rings
12 pendlay rows- moderate weight
10 ring push ups
6 p-bar dips

This was interesting...more of a tricep workout...yes? 

12th
A. Strict Press; 3(70 pds) 2 (90 pds) 1 (95 pds!!),3 (75 pds),2  (tried 95 pds - failed),1 (90 pds); rest 2-3 min- waveload

Had slept in a bit but felt great!

B1. Farmer's carry; 75m x3; rest 60 sec - pushed myself here - went well
B2. Wall Walk; 3 reps x3; rest 60 sec
B3. ghd back and hip ext; 8 reps x3; rest 2 min - was at LA Fitness... used their back extension and modified with the calf machine for the hip extension..actually...now that I am reading this...i probably should have just used their leg extension machine...
C. Pallof Press; 12/side x3; rest as needed - LIKE THIS!!
+
30 sec max row for meters
rest 30 sec in row
x4 sets
*Preset rower for this
+
8-10 min T2B Practice (Still part 1) (missed this...sorry...don't ask me how...but I will get this in...maybe on the off day?)

13th
A. High Hang Power Clean from blocks; 3 reps x5; rest 2-3 min- form driven but I want it heavier- video one or two sets
B. close grip bench press; 10-10-10; rest 2-3 min- make sure these are heavier than last week
C. Good Mornings @41x1; 8-8-8; rest 2-3 min- do them right, 4 seconds going down
+
3 Sets:
90 sec Max DU
Row 500m @ 2:45 pace
10 Wall Balls- 14# to 9'
Row 500m @ 2:45 pace

- Record # of DU each set

14th- Off

15th
A. Front Squat; 12 reps x4; rest 3-5 min- light and fast, speed out of bottom focus
B. C-Swing Practice- see first 2 min of video; 8-10 swings x3 sets; rest as needed
C. 10 min emom-
odd: 5/leg db box step ups
even: 30 sec max T2B (record # of T2B each set)
+
40 sec Max Cals Assault Bike/ Air Dyne
rest walk 1:30 min
x4 sets

- Score each set separately

16th
A. High Hang Snatch Pull (no arm bend)+ High Hang Power Snatch, both from blocks; 2.1 x5 sets; form driven- video one or two sets
B. Push Press; 3 reps ever minute for 10 sets; add weight per set, start small, small builds, last couple heavy
C1. Dbl KB Bent Over Power Row; 10 reps x3 sets; rest 60 sec- make sure heavier than last week 
C2. Arch Hold (superman); 30 sec x3 sets; rest 60 sec
+
12 min AMRAP
10 Wall Balls- 14# to 9'
8 KBS- 26#
6 Power Cleans- 80#
4 lateral burpee over bar

17th- Off

Week 3:

Started with the correct creatine…to try and prevent bloating I’ve doubled my water intake…

4th A. Back Squat; 6 reps x3; rest 2 min- progressive, heavy

     Set 1; 155

      Set 2: 165

      Set 3; 175 (okay...)

B. Wtd. strict pull up- Build to a heavy set of 3- use bands if needed but must be strict, control negative

C. Wtd. strict pull up- 3 sets of 3 Jacket – (final set 35pds) felt pretty good

@ 70% of A; rest as needed + 5 sets @ consistent effort 10 push ups, hand release 8 ghd sit ups 10 pendlay rows- moderate weight 4 p-bar dips rest 90 sec btw sets (didn’t do the Pendley correctly..will improve next time…

5th

A. Strict Press; 4,(65 pds.)3,(85 pds)2,(90 pds) 4,(75pds) 3,(85pds) 1.5 reps(90 pds) (on the 90 pounds I actually did a dip for one rep…then did the strict for 1.5 

rest 2-3 min-waveload

B1. russian swings; 50 unbroken x3 sets; rest 60 sec - good challenge!
B2. arnold press; 8-8-8; rest 60 sec- heavier than last week (finished with 25 DB's)
B3. farmer's carry; 50m x3 sets; rest 2 min- heavier than last week (used 45’s – this seems to be really good for me…
C. Front Plank- arms extended under shoulders; 30-40 sec x3 sets; rest as needed very easy
+
500m Row Time Trial – didn’t seem right but 2:30
+
8-10 min T2B Practice (Still part 1) Feel like I need to practice this more...but like it...

6th
A. High Hang Power Clean from blocks; 5 reps x5; rest 2-3 min- video one set...this is my challenge...but a couple felt good. difficulty getting the video..this is likely too short

https://youtu.be/nrrrmslZDdw

I was told that I need to “get tall” I’ve developed a real mental block with this…like I’ve trained myself to do it wrong..
B. close grip bench press; 12-12-12; rest 2-3 min …75pds
C. Good Mornings @41x1; 8-8-8; rest 2-3 min (not sure I did this correctly… I should have reviewed earlier
+
3 sets:
Row 1k @ 2:50 avg/500m pace (first round didn’t realize I was at level 6..upped it to 8 for the other 2)
1 min max DU (if I got this right: 20, 30, 20) good rhythm but was single double, single double…felt surprisingly good
2 Wall Walks

Total time: 19:30 (or 19:50)

- Record # of DU each set

7th- Off

8th
A. Front Squat; 10 reps x4; rest 3-5 min- light and fast, speed out of bottom focus
B. 10 min emom-
odd: 6/leg alt dbl kb front rack in place lunges
even: 20 sec max T2B
C. C-Swing Practice- see first 2 min of video; 8-10 swings x3 sets; rest as needed
This was good - got it right ...when got too tired..reverted...but aoverall good!
+
40 sec Max Cals Assault Bike/ Air Dyne
rest walk 2:00 min
x5 sets 10, 9, 9, 9, . 8 (THIS WAS a GREAT CHALLENGE!!)

- Score each set separately

9th
A. Snatch High Pull + Power Snatch; 2.1 x5 sets; rest 2-3 min- perfect form, video one set
I continue to pull with my arms too soon..

https://youtu.be/J1H9NoNwVU8


B. Push Press; 6 reps every 2 min x6; add weight per set, last set or two tough
had to work in with class...a bit awkward...I think the weights were:  55, 65, 75, 85, 90 (but onlu got for 5)
C1. Dbl KB Bent Over Power Row; 12 reps x3 sets; rest 60 sec
C2. Arch Hold (superman); 20 sec x3 sets; rest 60 sec
+
For Time:
10-9-8-7-6-5-4-3-2-1
cals on Air Dyne
Thruster- 65#
box jumps, step down- 20"

(OMG!!  what a challenge ..not sure if this time is good or bad but completed in 18:30)

10th- Off

January 2nd - Final workout
A. Power Snatch; Build to a 1 rep max- 75 pounds  - awful.  form, at a different gym..used my arms...so I didn't go up because if felt wrong to put more weight on and do it worse

Video: https://youtu.be/xnzmCI9_HQg

3 Sets:
For Time:
250m Row
15 KBS- 35#
25 Burpees
15 KBS- 35#
250m Row
*Rest exactly 12 min btw sets
- Score each set separately 

Okay...the LA Fitness rower was broken and only a 30 pound KB...so I went to RZ1...they were having a coach's meeting...so I determined God wanted me to wait...so I did...came back to the southside LA fitness and did the following:

Set 1: 5:43
Set 2: 5:30
Set 3: 5:45

Overall, feel okay with it....

Diet: Today Due to convenience and work: UMP and oatmeal, UMP and almonds, then chicken and green peppers with some bread and biscotti's, UMP and a few almonds...lots of water...

bought Creatine: is this Okay? 

Week 2

Week 2

Austin - thanks for a GREAT workout for the week!! I feel like I am making progress and hitting what I need.  there is still a part that says "should I practice this or that"...but to be honest...this was pretty much on point and was enough.

Folks at RZ1 are very supportive, which I appreciate and is very cool! They are doing one workout...but sometimes they are very similar! 

December 28th, 2015

A. Power Clean - 125 pounds.  Okay...I still really struggle with form and I pull too soon ...and because of this have sore elbows..especially my left...

https://youtu.be/5xlkSYmbhqA

B. Close- Grip Bench Press - Rz1 was using all the racks for a bench so I used DB's ...didn't write down...
C. Sorenson Hold- 1 set max duration Wasn't sure but held for 45 seconds...should have pushed for more because I had it
+
Open 14.5 - finished 17:10

I remember doing this in 2014 ..but couldnt' find it...

anyway, the Stephanie the coach there said I was pausing too much at the top...I should go fast for 5 and drop it ...go fast for 5 and drop it...I heard what she said...but my brain and body weren't "talking"

29th
A. Strict Press; 5,4,3,5,4,3;

First Round  5 (55pd),4(65pd),3 (75pd)

Second 5,4,3 should be heavier than first - it was  5 (65pd),4 (85pd),3 90pd...but this was actually 2 1/2 reps - loo)

B1. russian swings; 40 unbroken x3 sets; rest 60 sec - loved this and feel like it is hitting my "weak spot"
B2. arnold press; 10-10-10; rest 60 sec
B3. farmer's carry; 50m x3 sets; rest 2 min - same weak spot here - felt like it "pulled" in a good way my forearm
C. Tabata Hollow Holds - DEFINITELY WEAK HERE!!
+
8-10 min T2B Practice- watch video

Okay...I practiced...not sure how well...but I get what he is saying about the rings...I would like to do this more...

30th- Off, If you want to do something keep it very, very easy. (chose not to do anything)

31st
A. Deadlift; Build to a 1 rep max - got 265 (which matched my previous PR ...pretty happy with that...my form was pretty good but I think I started to round my back a bit)
B1. Scaptions; 12-14 reps x3; rest 60 sec - LIKED THESE!!
B2. Straight Arm Banded Lat Pull Down; 10-12 reps x3; rest 60 sec
B3. GHD Sit ups; 10-10-10; rest 2-3 min
+
30 sec Max Cals Assault Bike/ Air Dyne

Round 1 - 7 calories

Round 2 - 9 calories (used more arms)

Round 3 - 8 calories
rest walk 3:00 min
x3

- Score each set separately

1st- Off
Happy New Year! 

2nd
A. Power Snatch; Build to a 1 rep max- video
+
3 Sets:
For Time:
250m Row
15 KBS- 35#
25 Burpees
15 KBS- 35#
250m Row
*Rest exactly 12 min btw sets
- Score each set separately