Week 7

Pants fit better...feel good...

1st
A. Back Squat; Build to a tough set of 5 min 10 minutes

Finished at 185 for 5...  I am happy with that

+
3 Sets-
5 min @ 85% Effort
12 cal Assault Bike
9 G2OH- 65#
6 Pull ups
* Rest 3 min btw sets
**Goal is same score each set

Not sure if I did this right...it felt easy

...but I was told my form on Pull Ups was much better - and I felt the same

Set 1: 3:30

Set 2: 3:30

Set 3: 3:45

2nd
A. 6 min EMOM-
Jerk, add weight per set- end with a moderately tough weight

Set 1: 85

Set 2: 85

Set 3: 95

Set 4: 95

Set 5: 105

Set 6: 115 (super ugly...but got it)

B1. russian kb swings; 30 unbroken x3 sets; rest 60 sec- tough
B2. farmer's carry; 60 sec worth x3 sets; rest 2 min- tough
+
Row 5k @ easy pace (around 3:00min/500m pace)

3rd
A. Hang Power Clean- no blocks now; Build to a 2 RM in 12 minutes

Finished at 90 pds for singles ...but felt like I had better form...

Video example 1:  https://youtu.be/6avy7oX8bVM

Video example 2: https://youtu.be/r4diiKo9QLg
+
16 min amrap
200 DU
150 wall ball – 14# to 10′
100 burpees
+
15 min Assault Bike/AD @ easy, recovery pace

4th- Off

5th
A. Snatch from blocks; Build to a tough single in 10 minutes

Okay...but from the blocks felt off

went to the ground and went to 85...did it sort of...
B. C-Swing + Pull Practice- start pulling yourself up and keep rhythm; 8-12 swing pulls x3 sets; rest as needed

Average was 5 -6 first set of 6 felt great!
C. 12 min EMOM- odd: 40 sec max row for cals even: 40 sec max pull ups

9,8,8,9,9,8
5,5,4,5,5,5...last three sets were singled worked on form too...tried not to go back to bad habits

+
30 sec Max Cals Assault Bike/ Air Dyne
rest walk 60 sec
x4 sets
Average calories 5 -6 (okay...)
- Score each set separately

6th
Open 15.1/15.1a
Had to do this at LA Fitness because Rz1 had a powerlifting meet...
first round of T2b felt great!..The bar has a rubber coating and on the 2 and 3rd sets had trouble gripping.. (i didn'[t have chalk...)

finished with 3 rounds (8 reps less than last year...last eyar I got 3 rounds and 8 reps...but I attribute that to having to start my own clock and the bar...the t2b actually felt better...grip was an issue)

finished at 110 (5 pounds more than last year...could have tried 115...but was being conservative...

Overall...positive with the outcome

7th- Off

Week 6

Week 6

GOOD day!!

25th
A. Back Squat; 3 reps x4; rest 2 min- progressive, heavy
Set 1: 185
Set 2: 195
Set 3: 200 (but just one - but feel good about it!!

B1. Wtd. strict pull up- 3 reps with 3 second decend, unbroken x3 sets; rest 60 sec
Vest + 12 pounds GOT IT each set!

B2. kipping pull ups; amrap set x3 sets; rest 3-4 min
Set 1: 5 (I felt light)
Set 2: 6 (was getting form...)
Set 3: 6...same 
+
4 sets @ consistent effort
12 push ups, hand release
10 kb snatch (5/arm)- tough
12 S2OH- 65#
10 ghd sit ups

26th

Good...A. Jerk; Build to a tough single in 10 minutes

This had been awhile

Finished with 105 pds. tried 110 to stay with under 10 minutes...but didn't get...form wasn't the prettiest...but know I need to get under it:)
B. Accumulate 12 wall walks with 8 sec pause at top- not for time
C1. ghd back and hip ext.; 12 reps x3 sets; rest 90 sec
C2. Ball Slams; 10 reps x3sets; rest 2-3 min
+
60 sec max row for meters
rest 60 sec in row
x4 sets
*Preset rower for this
*Record score for each set
(You still haven't given me any numbers to work off of here!)

sorry I forgot to record earlier

Set 1: 232

Set 2: 241

Set 3: 237

Set 4: 252 (cheered on and had better form

27th

A. High Hang Power Clean from blocks; 3 reps x5; rest 2-3 min- same thing here, work on form, hips into bar!
No video...so you will have to trust me but the form is better...
Set 1: 65
Set 2: 75
Set 3: 85
Set 4: 85
Set 5: 85

B. close grip bench press; 6-6-6; rest 2-3 min- make sure these are heavier than last week
Set 1: 85
Set 2: 105
Set 3: 110 (4 reps)

C. Good Mornings @41x1; 6-6-6; rest 2-3 min- 4 seconds going down- go with bar or add some weight to it, hold tempo though
+
3 Sets:
30 sec max DU
Row 500m @ 2:43 pace
45 sec max DU
Row 500m @ 2:43 pace
90 sec max DU
- Record # of DU each time
Set 1: 20
Set 2: 24 (but thought 60 seconds)
Set 3: 50

28th- Off

29th

A. Front Squat; 16 reps x2; rest 2-3 min- light and fast, speed out of bottom focus- go light!
B. C-Swing + Pull Practice- start pulling yourself up and keep rhythm; 8-12 swing pulls x3 sets; rest as needed
C. 10 min emom-
odd: 8 wall balls + 4/leg DB walking lunges
even: 45 sec max T2B (record # of T2B each set)

Was told form was better...when tired went back to the old
Set 1: 13
Set 2: 11
Set 3: 8
Set 4: 10: 
Set 5: 6+
40 sec Max Cals Assault Bike/ Air Dyne
rest walk 30 sec
x3 sets

Set 1: 9
Set 2: 9
Set 3: 8

- Score each set separately

30th

A little off today. 

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

Not back as far as I wanted...

High Hang

High Hang 2

Went a little heavier since I think I better understand the exercise
+
For Time:
3-6-9-15-21-28
Row for cals
Thruster- 65#

Time: 18:21

31st- Off

-- 

Week 5 - Monday, January 18, 2016
Day one of the Week

18th
A. Back Squat; 4 reps x3; rest 2 min- progressive, heavy
Set 1: 165 pds
Set 2: 175 pds
Set 3: 185 pds (thought it was 195...it felt light and wish it had been 190pds)

B. B. Wtd. strict pull up- Build to a heavy set of 2 with 4 second decend
Okay...I am getting better at this...I believe the numbers are correct with the vest...
\Set 1: Vest + 7.5
Set 2: Vest + 10.5
Set 3: Vest + 12.5
C. Wtd. strict pull up- 5 sets of 1 rep @ 80% of A; rest as needed
+
4 sets @ consistent effort
6 kipping pull ups (did okay..but my form still "dropped" and consistent on 4 then singles)
8 kbs, american- heavy (okay...this still freaks me out...so it was 30pds...kb
10 push ups, hand release
12 ghd sit ups (learned better form and truly hit the form correctly



19th

Very good day! A. Strict Press; 3 ( 75 pds),2 (90pds) ,1(95 pds),3 (80 pds),2 (95 pds),1 (90 pds); rest 2-3 min- waveload
Very good - felt good...visualized and got it!

B1. Farmer's carry; 100m x3; rest 60 sec- last week here, fight
Got this! 
final set  had to pause but finished and did an extra to make up for it...
this really does seem to help the Golfer's Elbow but feels really good when I do it1

B2. Wall Walk; 5 reps x3; rest 60 sec
Easy
B3. ghd back and hip ext; 10 reps x3; rest 2 min
C. Pallof Press; 12/side x3; rest as needed
+
40 sec max row for meters
rest 40 sec in row
x4 sets
*Preset rower for this
*Record score for each set

this was very easy...but could be the LA fitness rower...

20th - had to take off because of weather

21st

Trying to stay positive...focus on what I am doing right...but I keep feeling like I am just getting worse and worse... these workouts feel I am capable of more...I and I've done more just a few months ago... then I can't do simple stupid sh@@...

A. High Hang Power Clean from blocks; 3 reps x5; rest 2-3 min- I want the bar starting at mid to upper thigh, be fast. 

Positive: At least I know what to do...but my body didn't do it

Better positioning..will do this next time

Sets 1- 2: 75 pds

SEts 3-4 :95 pds (only 2 reps) 

set 5: 80 pds

video: https://youtu.be/DSH7GTpNkyI

B. close grip bench press; 8-8-8; rest 2-3 min- make sure these are heavier than last week

doesn't make sense that I can do 75 pds.. and 95pds, 95pds easily and not clean the same with perfect form..muscle it up ...sure...but ...

C. Good Mornings @41x1; 6-6-6; rest 2-3 min- 4 seconds going down

Good mornings with just the bar...right? 

+
3 Sets:
Row 500m @ 2:45 pace
90 sec max DU
Row 500m @ 2:45 pace
10 Box Jumps, step down- 24" - 24"...I have done before...but today ...I felt so out of practice...so I went with the 22"...
- Record # of DU each set

DU: 42. 40, 37

Okay...this was frustrating with the timer...so not sure I got this right...also...coach ...who is a friend wanted to chat before...which was fine...I just was delayed...

22nd

Just not in a good place today.  Last two days...I just haven't gotten that satisfaction I usually feel...frustrated with my skills..I feel very, very fat...meaning my pants are VERY tight and uncomfortable... 

I know we are building and I am too close to Open to change... but I look at photos from just a few months ago and I am not that person...

A. Front Squat; 14 reps x3; rest 2-3 min- light and fast, speed out of bottom focus- go lighter! 

super easy 

Weight: 55pds
B. C-Swing Practice- see first 2 min of video; 10-12 swings x3 sets; rest as needed

during practice good: https://youtu.be/Np8oxBhJxu8

C. 10 min emom-
odd: 8 total barbell back rack walking lunges- moderate to tough weight

95 pds

Couldn't walk because of the class ...
even: 45 sec max T2B (record # of T2B each set!)

I totally sucked - got confused how I was to use the practice...didn't count...and am very frustrated
+
40 sec Max Cals Assault Bike/ Air Dyne
rest walk 1:00 min
x3 sets
- Score each set separately

Set 1; 10

Set 2; 9

Set 3: 9

23rd

did some research on YouTube ....so I have a better understanding of the High hang snatch pull...

tried not to bend the arms...but saw it in the video... still just have to get the hips...

I have a saying that I just need to be 1% better each time...the research was my 1%...in other words...I wasn't doing it correctly the first few weeks ...so this will help...

Also...worked out later during Open Gym with the group...that energy truly helps and it wasn't awkward during the time I was there...very supportive...got some feedback..and of course...everyone has their bad days like I had yesterday...amazing how a solid challenging work out makes your feel better...and I know they can't all kill you...but some days you just feel gross and a good workout is always the cure!

Stayed with 55pds or 65pds

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

video: 55pds: https://youtu.be/RsOROdn2jZc

video: 65 pds: https://youtu.be/RUZfaCUrQPQ
+
For Time:
30-20-10
Wall Balls- 14# to 9'
Power Clean- 80#
Box Jumps, step down- 20"

Time: 15:48...what do you think? is that good? bad? okay? I don't have a point of reference....

The Power Cleans I told "were ugly" but I figured that would happen with the volume..and I would agree and a few I worked to get back on my heels and get the hips into it...couldn't tell you how many were like that...Wall Balls felt pretty good as did the box jumps....

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