Supposed to be a deload week
Training video Mike made of the past few workouts
http://www.youtube.com/watch?v=0ukRJ8NsWGs
foam roller and dynamic warmup
MB thruster throw 3 x 5
1 leg lateral jump 3 x 5/side
ring 1 arm row 2 x 6/side
Sand Bag Situp 180lbs 2 x 5/side
WOD - 30 ring muscleups for time - 4:22
All muscleups done with arms at full extension at bottom with a kip. Pretty excited for this. I have historically had trouble doing muscleups from a full hang.
Tuesday, June 29, 2010
Monday, June 28, 2010
6/28/2010 training on the farm
Freaking crazy humid today. Maybe the most I've ever sweat while training.
New vids up from last week training!
175lb snatch + turkeys - http://www.youtube.com/watch?v=gb7OdyN7B-Y
Ring L-sit to Bubka - http://www.youtube.com/watch?v=0XkCxIzA5Vc
Dynamic warmup
MB Punch pass 3 x 5/side
Power Skip 3 x 5/side
Squat Clean + Jerk
95 x 3
135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1, 1 - first rep I pulled to far in front of me.
225 x 1
235 x 0, 1
245 x 1 - I'm weak in the full squat, I almost fell forward because i wasn't strong enough to get up. New best in the squat clean, would have liked if this looked beter. Took some video I'll put it up later.
I stopped jerking the weight @225lbs. not because it was too heavy but because split jerking on grass is very dangerous. Working on that platform!
Front Squat position reverse lunge
135 x 2/leg
185 x 2/leg
205 x 4/leg
225 x 2/leg - have some video - this was a little heavier then expected.
Northeast Regionals chipper
Started this 2 hours into the session. Pretty beat at this point. Everything was soaked from the rain/humidity.
10 power cleans @185 + run 45lb plate to sled 100ft away
20 40lb MB slam(don't have a ski erg
30 snatches from floor + run 45lb plate to sled
40 burpees + drag sled to start
50 American swings @60lbs + drag sled back down
60 double unders + run to finish.
15:10 - pretty slow but not bad considering how tough the workout previous was. Mike is getting strong very quickly too. Good stuff. I'll get the vids up soon!
New vids up from last week training!
175lb snatch + turkeys - http://www.youtube.com/watch?v=gb7OdyN7B-Y
Ring L-sit to Bubka - http://www.youtube.com/watch?v=0XkCxIzA5Vc
Dynamic warmup
MB Punch pass 3 x 5/side
Power Skip 3 x 5/side
Squat Clean + Jerk
95 x 3
135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1, 1 - first rep I pulled to far in front of me.
225 x 1
235 x 0, 1
245 x 1 - I'm weak in the full squat, I almost fell forward because i wasn't strong enough to get up. New best in the squat clean, would have liked if this looked beter. Took some video I'll put it up later.
I stopped jerking the weight @225lbs. not because it was too heavy but because split jerking on grass is very dangerous. Working on that platform!
Front Squat position reverse lunge
135 x 2/leg
185 x 2/leg
205 x 4/leg
225 x 2/leg - have some video - this was a little heavier then expected.
Northeast Regionals chipper
Started this 2 hours into the session. Pretty beat at this point. Everything was soaked from the rain/humidity.
10 power cleans @185 + run 45lb plate to sled 100ft away
20 40lb MB slam(don't have a ski erg
30 snatches from floor + run 45lb plate to sled
40 burpees + drag sled to start
50 American swings @60lbs + drag sled back down
60 double unders + run to finish.
15:10 - pretty slow but not bad considering how tough the workout previous was. Mike is getting strong very quickly too. Good stuff. I'll get the vids up soon!
Saturday, June 26, 2010
Farm Training 6/26/2010
Heyoooo! Myself, Mike, Jon and my father spent the day adding an addition to the emu's nest gym at home. Really appreciative that my father is helping me with this. Same thing for Mike and Jon. I've got some incredibly cool friends.
The addition will be a perfect spot to put a nice platform and blow through some big O-lifts.
Anyway, here's training
Shoulder mobility with a dowel
Ring Dips / Pronated Pullups (full stretch - chin over bar) - Dips were a little high
55 x 6 / 45 x 6
65 x 4 / 55 x 4
75 x 2 / 65 x 2
65 x 6 / 55 x 6
75 x 4 / 65 x 4
85 x 2 / 75 x 2
75 x 6 / 65 x 6
85 x 4 / 75 x 4
95 x 2 / 85 x 2
85 x 6 / 75 x 6
95 x 4 / 85 x 4
105 x 2 / 95 x 2
95 x 6 / 85 x 6
105 x 4 / 95 x 4
115 x 2 / 105 x 2
105 x 6 / 90 x 6 - 6th rep I rested my feet on the floor for a second
115 x 4 / 105 x 4 - 2nd and 3rd rep were forced, chin was probably short of top.
125 x Miss, I'm tired!
And go home and eat...
The addition will be a perfect spot to put a nice platform and blow through some big O-lifts.
Anyway, here's training
Shoulder mobility with a dowel
Ring Dips / Pronated Pullups (full stretch - chin over bar) - Dips were a little high
55 x 6 / 45 x 6
65 x 4 / 55 x 4
75 x 2 / 65 x 2
65 x 6 / 55 x 6
75 x 4 / 65 x 4
85 x 2 / 75 x 2
75 x 6 / 65 x 6
85 x 4 / 75 x 4
95 x 2 / 85 x 2
85 x 6 / 75 x 6
95 x 4 / 85 x 4
105 x 2 / 95 x 2
95 x 6 / 85 x 6
105 x 4 / 95 x 4
115 x 2 / 105 x 2
105 x 6 / 90 x 6 - 6th rep I rested my feet on the floor for a second
115 x 4 / 105 x 4 - 2nd and 3rd rep were forced, chin was probably short of top.
125 x Miss, I'm tired!
And go home and eat...
Friday, June 25, 2010
6/25/2010
Training @ the track
Dynamic Warm up
A-skips
B-skips
C-skips
2 x 100 meter form runs - focusing on keeping my hips underneath me. I tend to run with a big lordosis when I get tired.
5 x 300m runs. 60 sec. rest between sets.
48.5 sec.
47.9 sec.
50.7 sec.
49.5 sec.
50.0 sec.
Pretty tired at the end. Pushed pretty hard. Going for a new best @ the 400 next week.
Dynamic Warm up
A-skips
B-skips
C-skips
2 x 100 meter form runs - focusing on keeping my hips underneath me. I tend to run with a big lordosis when I get tired.
5 x 300m runs. 60 sec. rest between sets.
48.5 sec.
47.9 sec.
50.7 sec.
49.5 sec.
50.0 sec.
Pretty tired at the end. Pushed pretty hard. Going for a new best @ the 400 next week.
6/24/2010
Great training day today - Mike took some videos on his new iphone, ill try and get em up on my youtube page
Foam Roll
Dynamic Warmup
Lots of snatch technique with dowels
Overhead MB throw and retrieve 3 x 5
Lateral Jump 3 x 5/leg
Speed Deads
135 x 5
185 x 3
205 x 3
215 x 2
225 x 2
235 x 2
245 x 2,2,3 - all nice and fast. Groove is getting engraved.
Squat Snatch from floor
95 x 3
115 x 3
135 x 1
155 x 1
165 x 1
175 x 1 PR, pretty pathetic weight, I can power snatch this for reps but my overhead squat is poor - have a video
Tried a few overhead squats but I was shot.
Ring L-sit to bubka 2 x 4-5 - have a video
Honda civic pushes
5 x 100 ft. I had my buddy Mike brake to a complete stop twice during the 100’ to make it more challenging
Mike is doing incredibly well by the way.
Foam Roll
Dynamic Warmup
Lots of snatch technique with dowels
Overhead MB throw and retrieve 3 x 5
Lateral Jump 3 x 5/leg
Speed Deads
135 x 5
185 x 3
205 x 3
215 x 2
225 x 2
235 x 2
245 x 2,2,3 - all nice and fast. Groove is getting engraved.
Squat Snatch from floor
95 x 3
115 x 3
135 x 1
155 x 1
165 x 1
175 x 1 PR, pretty pathetic weight, I can power snatch this for reps but my overhead squat is poor - have a video
Tried a few overhead squats but I was shot.
Ring L-sit to bubka 2 x 4-5 - have a video
Honda civic pushes
5 x 100 ft. I had my buddy Mike brake to a complete stop twice during the 100’ to make it more challenging
Mike is doing incredibly well by the way.
Tuesday, June 22, 2010
6/22/2010
Posting it up!
Training...
Foam Roll
Dynamic Warmup
40lb MB Thruster throw 3 x 5
Broad Jump 3 x 5
Bench Press / Ring 1h row 4 x 10
45 x 5
95 x 3
135 x 3
165 x 3
185 x 3
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1 - sloppy, Thinking I need to bump my kcals up a bit to get my strength to start climbing again here.
Sand Bag Turkish Sit-up
140lbs x 5/side
180lbs x 5/side heavy
AMRAP (As Many Rounds As Possible) in 12 minutes
20 double unders / 15 American style kettlebell swing @ 55lbs / 3 ring muscle ups
Finished 7 rounds and 1 set of rope.
All rope and swings unbroken. It was raining so grip was terrible on the muscleups although I didn't miss any reps.
Awesome workout. Past 3-4 weeks I've been eating 3800kcal/day. My weight has gone from 169 to about 172 in this time. I've gotten leaner too, pretty cool. Anyway, my bench performance today shows me I should probably bump my kcals up. I'm going to try 4400kcal/day for the next few weeks, and see how my strength is. I haven't been this light in a long while.
Diet has been all vegetables, fruits, eggs, grass fed beef and venison. Post workout is malto, dextrose and BCAAS.
Hopefully the next few weeks will have me doing something worth taping and posting!
Training...
Foam Roll
Dynamic Warmup
40lb MB Thruster throw 3 x 5
Broad Jump 3 x 5
Bench Press / Ring 1h row 4 x 10
45 x 5
95 x 3
135 x 3
165 x 3
185 x 3
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1 - sloppy, Thinking I need to bump my kcals up a bit to get my strength to start climbing again here.
Sand Bag Turkish Sit-up
140lbs x 5/side
180lbs x 5/side heavy
AMRAP (As Many Rounds As Possible) in 12 minutes
20 double unders / 15 American style kettlebell swing @ 55lbs / 3 ring muscle ups
Finished 7 rounds and 1 set of rope.
All rope and swings unbroken. It was raining so grip was terrible on the muscleups although I didn't miss any reps.
Awesome workout. Past 3-4 weeks I've been eating 3800kcal/day. My weight has gone from 169 to about 172 in this time. I've gotten leaner too, pretty cool. Anyway, my bench performance today shows me I should probably bump my kcals up. I'm going to try 4400kcal/day for the next few weeks, and see how my strength is. I haven't been this light in a long while.
Diet has been all vegetables, fruits, eggs, grass fed beef and venison. Post workout is malto, dextrose and BCAAS.
Hopefully the next few weeks will have me doing something worth taping and posting!
Monday, June 21, 2010
6/21/2010
Training!
Dynamic Warmup and foam roll
MB Punch Pass 3 x 5/side
Power skip 3 x 10/leg
Squat Clean
95 x 1, 1, 1
115 x 1, 1
135 x 1, 1
155 x 1, 1
165 x 1
175 x 1
185 x 1, 1
195 x 1
205 x 1, 1 - upper back starting to get tired here
Overhead Squat
95 x 3
115 x 1
125 x 1
135 x 1
145 x 1
155 x 1
165 x 1 - new best, very slow rep
Front Squat Position BB Reverse Lunge
135 x 10/leg
165 x 10/leg
Toes to bar x 30, x 20, x 10 - didn't get all the sets unbroken
550 lb tire flip / Burpee box jump
5,4,3,2,1 / 10,8,6,4,2
Finished in 4:53 - all tire flips one motion except last flip. Fun WOD pretty shot after all the work before.
Dynamic Warmup and foam roll
MB Punch Pass 3 x 5/side
Power skip 3 x 10/leg
Squat Clean
95 x 1, 1, 1
115 x 1, 1
135 x 1, 1
155 x 1, 1
165 x 1
175 x 1
185 x 1, 1
195 x 1
205 x 1, 1 - upper back starting to get tired here
Overhead Squat
95 x 3
115 x 1
125 x 1
135 x 1
145 x 1
155 x 1
165 x 1 - new best, very slow rep
Front Squat Position BB Reverse Lunge
135 x 10/leg
165 x 10/leg
Toes to bar x 30, x 20, x 10 - didn't get all the sets unbroken
550 lb tire flip / Burpee box jump
5,4,3,2,1 / 10,8,6,4,2
Finished in 4:53 - all tire flips one motion except last flip. Fun WOD pretty shot after all the work before.
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