Monday, August 31, 2015

PM
15min - Quad/Hamstring/Groin Mobility Work (use Supple Leopard as reference)

1) Pancake
2) Couch
3) Frog
4) Banded hammie
5) BB Roll for quads
 
+
A
Muscle-up Progressions x1 round + 2-3 perfect doubles

Did 4 to prep. Hit a double one time and it was really fugly.

B
Muscle-up - 1.1 reps on the min for 6min (MUST BE SINGLES, put a gymnastics mat down to protect from falls)

These weren't too hot today. Performed them as singles and only hit 8 for 12. Frustrating. THey just felt really, really off. Not sure why but my timing was all sorts of off. Positive side, I hit 12 total for the day (including warm-up) and that's a 2 rep PR in one session. It's the little things, I guess.

C
Power Snatch - 30 reps for time @ 165#; rest to complete recovery befroe "D"

Result - 3:31

Content with this. Not happy, but content. Treated this as deuces every 12 seconds for as long as possible. Made it to 26 before I had to do singles. Video below.

 

D1
Rings Dip x5 + Rings Support Hold (top of dip, rings turned out) xAMSAP - 5 sets of the complex; rest 60sec (Dips @ 32x1 tempo)
D2
Strict Pull-up (COB) x5 + Bar Hang in Hollow xAMSAP; 5 ests of the complex; rest 60sec

Supports - :18 / :20 / :19 / :16 / :15

Hollow Holds - :10 / :15 / :15 / :16 / :14

Didn't do so hot on these. That tempo is rough on the dips. Especially after the snatches. Received a couple rips after the snatches so that definitely played a role.  

+
Cyclical Cool-down - 10min @ EN1/EN0
Repeat Pre-workout Mobility

Friday, August 28, 2015

AM
A
Squat Clean - 4 x 1.1.1.1.1; rest 20sec + 2min (265# across)

Boy these just felt magnificent...nah, man. This whole not sleeping shit is for the birds. Felt really weak and off. Videos below (there's only 3 due to my scattered brain not pushing the "record" on my phone for the first round...smh).

RD 2

RD 3

RD 4 

 

B
Clean Grip DL - 5 TnG reps @ 315 on the minute for 10min (50)

That one extra rep really caused this to be tough...that coupled with the above description.

C
3" Deficit Kipping HSPU @21x3 - 4 x 2.2.2.2; rest 30sec + 2min

A little rougher than last week. Filmed the last round. (Also, just realized I forgot to include the 4th double in the video, my bad).

 

D
WF HS Hold - 4 x 45sec; rest 60sec
*add weight vest if needed




20# vest. These owned me today.

PM
3min AMRAP @ 95%
20cals Row
10 Burpees
Rest 3min
3min AMRAP @ 95%
20cals Row
10 CTB
Rest 3min
3min AMRAP @ 95%
20cals Row
10 TTB
Rest 3min
3min AMRAP @ 95%
20cals Row
30 Double-unders

Did some low intensity yoga coupled with mobility, plus an hour nap. I had a feeling that my performance was going to be very low quality. This week has been something else...next week will be better. Going to hit a mental reset this weekend.

Tuesday, August 25, 2015 AND Wednesday, August 26, 2015

Tuesday, August 25

PM
Aerobic Prep - 10min
DROM - 10min
+
AD - 30sec @ 85% effort
AD - 30sec @ easy recovery spin
x6
Rest 90sec
x2 Rounds
*effort should not be building up lactate just high-end aerobic pacing
+
1k Row @ 30min TT pace minus4
15 Burpees over the Erg (lateral)
Rest 60sec
x3 Rounds
+
1k Row @ 30min TT pace minus4
15 Snatches @ 75#
Rest 60sec
x3 Rounds
+
AD - 20min @ EN2

Didn't have a running clock and didn't where my monitor. Did this for completion. Felt awful this day. I was only able to hold the 1:52.8 pace for the first 2. The rest were around 1:53-1:55.

Wednesday, August 26

A
CTB Pull-up - 5 UB reps every 30sec for AMRAP; rest 4min x 2 rounds

Result: 3 / 3

Frustrated with this. I watched a lot of good video from Carl Paoli and Dave Durante on stringing together the butterfly C2Bs. I think if I just would have stuck with the kipping C2Bs, I could've gotten farther. 

Round 1

Round 2 

Note - after this, I began noticing a lot of irritation on the brachioradialis and the insertion of my biceps femoris on both arms. Not sure if it's form the combination of the muscle ups and C2Bs, but it's aggravating. I've been voodoo banding, icing, and heating. 

 

B
Strict HSPU - 4 x 2.2.2.2; rest as needed b/t clusters + 2min
**goal is to shorten rest time b/t clusters from last week


RD 1 - 5 seconds rest between
RD 2 - 2 seconds between 1st 2 sets / 10 seconds between 2 + 3 / 5 seconds between 3 + 4
RD 3 - 2 seconds between all
RD 4 - UB 

C
Low Rings Strict Muscle-up Transitions (seated) - accumulate 18 total reps NOT for time

Did this with a 10# vest

D
Wtd. Vest Rings Rows @31x2 - 5 x 5-6; rest 2min (match load to last week)

20# vest. Not as intense as last week due to the irritation in my arms.

+
15 Burpees (Open '12/'13 standard)
30sec Row @ 1:48-1:53
Rest 30sec
x6 sets
+
15 WB
30sec Row @ 1:48-1:53 pace
Rest 30sec
x6 sets
+
10 TTB
30sec Row @ 1:48-1:53 pace
Rest 30sec
x6 sets

Still felt fucking awful this day. Just exhausted. It's been a circus at my house between Rachel's work, my work, my potential future work, and setting up stuff for Evelyn in preparation for when I leave, it's just a mess. I'm doing my best to work through it but it's taking a toll. 

Sleep average: 3.6 hours per night

Food average: 1850 calories per day (almost 2K under)

I'm doing my best, man. I promise. My cortisol levels have been very high and I'm trying to cope with it by doing PMR and a good amount of mobility. 

Things will turn around and the high level of motivation will return. I want to continue this training protocol. I would prefer the direction not change. The rows are very demanding, but I KNOW they'll come about very soon. Bare with me, Kyle. Everything will be good, promise.  

Monday, August 24, 2015

AM
15min - Quad/Hamstring/Groin Mobility Work (use Supple Leopard as reference)
*report what you do here
+
A
Power Snatch x1 + Hang Squat Snatch - 9 sets of the complex; rest 90sec (increase loading by 2% for each weight category from last week)

Result: 188 / 209 / 240

Failed 2/3 on the last bit. It was difficult for me to get up this morning. Really tired and really lethargic. I think it had a lot to do with having 3 days off. 

B
Pause Front Squat (1sec) - 3,3,3,3; rest 2:30 (mod-heavy, 75-78%)

Result: 315# across

This felt uncomfortably heavy. Positioning felt off and I felt pretty weak. 

C
Band Assisted Pistol Negatives from box - 3 x 5-6 ea leg; rest as needed


Did my best here, but I didn't really like how these felt.

PM
A
Muscle-up Progressions x2 rounds through

Love these. They really make a difference.

B
Muscle-up - 1.1 reps on the min for 8min (16 total reps, put a gymnastics mat down to protect from falls)

Result: 10 for 16

I've come to find that I get less fatigued if I try to go for doubles. Granted, I only hit 2 out of the 8 attempts for doubles, but I DID hit 10 of the 16, which is the first time I've ever hit double digits in one session. All 10 are below.

 

C
Rings Dip x5 + Rings Support Hold (top of dip, rings turned out) x18sec - 6 sets of the complex; rest 90sec-2min (Dips @ 32x1 tempo)

Had to skip these due to time constraints.
  
+
AMRAP UB Shoulder Press @ 115#
AMRAP UB Strict Pull-ups (chin-over-bar)
AMRAP UB Rings Push-ups @21x1
AMRAP UB Inverted Bar Row @21x1
Rest 4-5min
x3 Rounds

SP - 21 / 18 / 19
sPU - 10 / 8 / 7
RPU - 12 / 11 / 11
IBR - 15 / 12 / 12

That tempo makes a tremendous difference. My shoulders were super fatigued going into this already from the snatches this morning and the muscle ups this afternoon. I must have been on speed last week... 

Thursday, August 20, 2015

(WRITTEN AS AUGUST 18)

PM

Aerobic Prep - 10min
DROM - 10min
+
Sled Push - 10 x 15sec; rest 20sec (moderate load, high turn-over)
+
1.5k Row @ 30min TT pace minus2
15 Burpees over the Erg (lateral)
Rest 60sec
x2 Rounds
+
1.5k Row @ 30min TT pace minus2
15 Overhead Squats @ 75#
Rest 60sec
x2 Rounds

Total time - 29:02

God this really wears me down. These are quite a challenge lately. I was able to hold the 1:54.8/500m avg (2 seconds under 30 time trial) for 3 out of the 4 rows. The 4th one was extremely challenging. Average ended up being 1:55.6. Burpees were sub :60 and OHS were UB. 
+
AD - 20min @ EN2

Wednesday, August 19, 2015

(WRITTEN AS MONDAY, AUGUST 17)

Only did the one session this morning. Evelyn has been quite sick lately and that has hindered Rachel's and my ability to sleep. I decided that I wouldn't be worth crap on the PM session, given that those sessions really wipe me out. Therefore, I chose the skill work.  

PM
A
Squat Clean - 4 x 1.1.1.1.1; rest 20sec + 2min (2 rounds @ 255 / 2 rounds @ 265#)

This didn't go as well as I would have liked. All 20 reps felt very, very heavy. Technique didn't feel terrible, but I know this wasn't a great. No film. 

B
Clean Grip DL - 4 TnG reps @ 315 on the minute for 10min (40)

Cake walk. 

C.
3" Deficit Kipping HSPU @21x3 - 4 x 2.2.2; rest 30sec + 2min

These felt okay. Video below. Still trying to figure out the kip. I forgot about the tempo on a few.

 

D.
WF HS Hold - 4 x 45sec; rest 60sec
*add weight vest if needed



Used a 20# vest just to test it out. This put a surprising amount strain on my wrists. I think I need to continue using a vest for these moves.


PM
12 Rings Push-ups
20sec Row @ 1:48-1:53
Rest 30sec
x5
+
12 CTB Pull-ups
20sec Row @ 1:48-1:53
Rest 30sec
x5
+
12 GHD Sit-ups
20sec Row @ 1:48-1:53
Rest 30sec
x5
+
48 Double-unders
20sec Row @ 1:48-1:53
Rest 30sec
x5

Not a great day, but could've been worse. I'll try to make it up tomorrow.

Monday, August 17, 2015

(WRITTEN AS AUGUST 15, 2015)

A
Strict CTB Pull-up - 3 UB reps every 30sec for AMRAP; rest 4min x 2 rounds

Result: 4 + 2 / 2 + 1

This is probably the best I've ever done on this. Preston had me do this once before. Got 1 - 2 rounds both times. Maintained pronated grip on all of them, which is also an improvement. Gotta take the wins when they come.

  

B
Strict HSPU - 4 x 2.2.2.2; rest as needed b/t clusters + 2min

Cake walk.

C
Low Rings Strict Muscle-up Transitions (seated) - accumulate 15 total reps NOT for time

These were a little more difficult than anticipated, however, these are needed. I incorporated them into to the warm-up last time I did muscle-ups.

D
Wtd. Vest Rings Rows @31x2 - 5 x 4-5; rest 2min

Used a red band...this didn't work too well.

(Running clock)
+
15 Burpees (Open '12/'13 standard)
30sec Row @ 1:50-1:55
Rest 30sec
x6 sets
(11:36)
+
15 WB
30sec Row @ 1:50-1:55 pace
Rest 30sec
x6 sets
(22:56)
+
10 TTB
30sec Row @ 1:50-1:55 pace
Rest 30sec
x6 sets

Time - 33:03

Burpees by RD - :45 / :44 / :47 / :53 / :55 / 1:01 

WB: UB / UB / UB / UB / UB / UB

T2B: UB / UB / UB / UB / UB / 5, 5

Bummed on the burpees and the T2B. SO CLOSE to keeping the burps under the minute mark on all rounds and Really, really close to keeping the T2B unbroken. The 5 sets of 10 unbroken was an astronomical PR. T2B used to be a nuisance, now I consider myself to be relatively efficient at them. The hardest part was the first 6 rounds. The burpees + the row got my HR up very fast and really wore me down. I became a resident of Cramp Town during the 4th round of the WB. Really had to fight through it from that point. That's where I didn't stay 100% true to the :30 rest interval. I did my best but I stayed closer to ~ :45 - :50 on the rest. Rough day today. Wish I could've done this on Saturday. Tomorrow is going to be rough.

Friday, August 14, 2015

PM
Aerobic Prep - 10min
DROM - 10min
+
AD - 30sec @ 85% effort
AD - 30sec @ easy recovery spin
x5
Rest 90sec
x2 Rounds
*effort should not be building up lactate just high-end aerobic pacing
+
1k Row @ 30min TT pace minus3
15 Burpees over the Erg (lateral)
Rest 60sec
x3 Rounds
+
1k Row @ 30min TT pace minus3
15 Snatches @ 75#
Rest 60sec
x3 Rounds

Result: DNF (stopped at 35:52...started the clock when I hopped on the AD)

Really disappointed I didn't finish this tonight. I got through one round of the row with snatches as yacked. I was feeing really off all day and was in a very strange mindset going in. I'm not sure if it was due to be heat, stress about weekend traveling, or having my parents in that caused it. I was just off. The row was surprisingly difficult after the 2nd one. I found myself reverting to stepping over the tower as to hopping over during the burpees. This shit happens though, I guess. Part of it may be due to my eating. It's been very hard for me to hit the 3700 kcal mark, so I've been getting ~ 3100-3250/day (25% CHO, 40% fat, 35% protein). Very disappointed in myself.  Monday will be better. 

+
AD - 20min @ EN2

Friday, August 14, 2015

AM
15min - Quad/Hamstring/Groin Mobility Work (use Supple Leopard as reference)
*report what you do here
+
A
Power Snatch x1 + Hang Squat Snatch - 9 sets of the complex; rest 90sec (3 moderate/3 mod-heavy/3 heavy)


Result: 185 / 205 / 235 / 255 attempt

Got a little over-ambitious, I think. I compiled the best reps together. After the 3rd set @ 235#, I wanted to go for something heavy. I hit an official PR on power snatch @ 255# and just missed the hang snatch.

B
Pause Front Squat (1sec) - 3,3,3,3; rest 2:30 (mod-heavy, 75-78%)


Result: 295 / 315 / 315

Felt pretty good here. Pretty tired after the snatches, but 315# felt pretty light. 

C
Band Assisted Pistol Negatives from box - 3 x 5-6 ea leg; rest as needed


These weren't terrible but they weren't great. Ankle mobility continues to be a limiting factor here.


PM
A
Muscle-up Progressions x2 rounds through

Love these.

B
Muscle-up - 1.1 reps on the min for 8min (16 total reps, put a gymnastics mat down to protect from falls)

Didn't have much confidence with this today. I hit 7 of the 16. Unlike the previous EMOMs, I attempted all 16 reps. I've been having a lot of difficulty keeping my mind right on these. I become quite terrified when I'm at the top, thinking I'm going to fall every time. I think my confidence level will improve as I continue to lose weight.

C
Rings Dip x5 + Rings Support Hold (top of dip, rings turned out) x15sec - 6 sets of the complex; rest 90sec-2min (Dips @ 32x1 tempo)


These were a shoulder burner. Destroyed me.

+
AMRAP UB Shoulder Press @ 115#


Result: 20 / 22 / 20

AMRAP UB Strict Pull-ups (chin-over-bar)

Result: 12 / 14 / 14

AMRAP UB Rings Push-ups @21x1

Result: 19 / 19 / 18

AMRAP UB Inverted Bar Row @21x1

Result: 15 / 17 / 16

Rest 4-5min
x3 Rounds

Not going to lie, this was ugly and disappointing, however, my shoulders were pretty spent from the muscle ups, dips, and snatches. 

Sorry I got this up late.  

Tuesday, August 11, 2015

Rested today. I will do the runs and the other stuff tomorrow. I get very broken down. Not in an exhausted fashion, either. I was in a lot of pain. Left Achilles, right knee, right pec, and right shoulder were all jacked up. I mobilized all of it probably 4 times today. I attempted the runs, but I found myself limping quite a bit after the 5th 50m run. Decided that it may be best just to rest today. My Achilles was in a spot where it hurt to touch (and still does 4 hours later). Pain is/was ~ 6/10 on the pain scale. Shit happens, though, right? Tomorrow will be better. 

Monday, August 10, 2015

AM
A
Squat Clean - 3 x 1.1.1.1.1; rest 20sec + 2min (building from 245/255/265 by round)

I think that the 265# cleans were the best, positioning wise. This wasn't super difficult, but it challenged me to fight to end up in the correct position. Videos below. (245# is cut short due to a telephone call)

245#

 

255#

265# 

 

B
Clean Grip DL - 3 TnG reps @ 315 on the minute for 10min (30)

Cake walk, plus the positioning felt good.

C
2" Deficit Kipping HSPU @21x3 - 4 x 2.2.2; rest 30sec + 2min

Not terribly difficult, the kipping motion was a little shaky, though. My butt kept slamming into the wall.

D
WF HS Hold - 4 x 40sec; rest 60sec




Felt good. Little challenge.

PM
8 BJ @ 24" (step-down)
20sec Sled Push @ moderate load w/ moderate turn-over (about 70-75% effort)  AD @ EN3
Rest 30sec
x4 sets
+
12 WB
20sec Row @ 1:50-1:55 pace
Rest 30sec
x4 sets
+
8 Burpees (Open '12 / '13 standard)
20sec Sled Push @ moderate load w/ moderate turn-over ("" "") AD @ EN3
Rest 30sec
x4 sets
+
40 Double-unders
20sec Row @ 1:50-1:55 pace
Rest 30sec
x4 sets

Result - 19:58 total time 

WOD #1 - attempted rebounds...TONS of knee pain afterward...probably not a good idea. Did AD due to the sled being used by class

WOD #2 - WB all UB, row wasn't a problem

WOD #3 - burpees took ~ 15 to 18 seconds...AD for same reason listed above

WOD #4 - none of the dubs were UB...very disappointed in tha

Not terribly happy with my performance here, however, there were several limiting factors. I hit a wall...HARD...about halfway through. It was the hottest day in our area today (107 degrees F with a heat index of 115) and the gym was quite hot. Our thermostat taps out at 99...it stayed at 99 until I left the gym and it still read 99 as I walked out 4 hours later. Other factor on the dubs was my knee. I was using my left leg, mostly, to hop. Kyle, be rest assured that this is nothing new. This is a chronic condition that I have had to deal with for the passed 3 years. Sometimes it hurts, sometimes it doesn't. However, the Rehband knee sleeves are a freaking life saver. My knee could have been much worse if it wasn't for the sleeves. Life goes on. 

This afternoon was good. I'm glad that it was written and I'm really glad that it wore me down. I was in quite a dark place today, again, and I needed this, so I appreciate it.   

Saturday, August 8, 2015

Sled Drag - 3 x 10sec @ 100% effort; rest 2min (bodyweight)


This wasn't as difficult as I expected. Again, what makes this hard was the terrain outside our gym. The weight isn't the issue. It's when I get the the point where the "aerated" pavement becomes "flat" and a ton of friction is created.

+
A
Muscle-up Progressions x2 rounds through


These are a great prep for the muscle-ups

B
Muscle-up - 1.1 reps on the min for 7min (did 6 min)

Monumental day today. First off, to get the negative word out of the way, I misread this and thought is said a 6 min EMOM instead of 7. My bad there. Hit my first multiple, unbroken muscle-ups (on film) on the first set. Damn near died on the first rep (as you'll see), but I was able to regain some composure at the top. I'm not sure where my disconnect is that makes getting multiple muscle-ups. I wasn't able to hit all 14, but I did get 7...which is another PR in 6 minutes (by 2). I'm still terrified by this movement, though. Every time I get to the top, I think I'm going to lose it and fall. Ever since I broke my wrist in May, my confidence level has been very low. It takes a lot of visualization before doing these to get back up on the horse.
 

(I have a gymnastic mat underneath me)

C
Strict HSPU - 3 x 2.2.2.2; rest as needed b/t clusters + 2min


Rested ~ 10 seconds between cluster. These were very easy today.

D
Inverted Bar Row - 5 x 15; rest 90sec

Elevated my feet 12". That plus only getting 90s rest between made these quite difficult.

Kyle - 
I think this was a pivotal day within training. I'm excited to begin the next phase.

Friday, August 7, 2015

PM
10min DROM
15min Running Mechancs/Drills (non-fatiguing)
+
18min AMRAP @ EN3 effort
Sled Push - 75m @ 3 x 45s + sled (~255#)
2arm KB Farmers Carry - 75m @ 2p
2arm KB OH Carry - 75m @ 1.5p

Result: 3 rounds (0.72Km)

+
15min Ido Portal Locomotion Routine

This was shit today. Only got ~3 hours of sleep last night and that really fucked with me. This says my average HR was 155 bpm, but my respiratory rate was very high. Significantly higher than normal. I felt terrible all day because of the little sleep. Oh well. This happens. 

Thursday, August 6, 2015

PM
A
Power Snatch x1 + Hang Squat Snatch - 1 complex on the min for 8sets @ 165

Felt better as I went along. A couple reps weren't great, as you'll see below. 165# felt great, however, since it was so light, I couldn't fully feel where my disconnects were when they happened. It wasn't until I watched the video where I could see...no surprise there.

 
B
Front Squat - 3 x 5; rest 2:30 (moderate, not above 70%)

Result: 275# across

Pretty cool that, just over a year ago, this was my 1RM...now it feels like feather weight. 

C
Elbowing Rings Row - 3 x 8-10-; rest 2min (elevate feet as needed to make 8-10 challenging)

Put my feet of a 24" box. That made these pretty rough.

D
Double-leg Deck-squats - 3 x 5-6 ea leg; rest as needed b/t legs

Still has me questioning my ability.

E
18min EMOM
Min-1 - 6 BJ @ 24" (step-down)
Min-2 - 5 Overhead Squats
Min-3 - 20 Double-unders
MIn-4 - 10 Wallball

-Rest 2min-

18min EMOM
Min-1 - 5 Hang Power Snatch @ 135#
Min-2 - 5 BF Burpees
Min-3 - 20 Double-unders
Min-4 - 6 TTB

-Rest 2min-

AD - 18min @ EN2 (140-160 BPM)

Honestly, I'd rather do the long EMOMs with AD after each move. I'm not sure what it is about this style of EMOM but they really kick my ass. However, since I had to put the 2 sessions together in 1, that may have played a role in how I felt. I hit a wall hard halfway through the 2nd round of the 2nd EMOM. Had a lot of knee pain after the box jumps (distal patellar tendon). I think it's just continued patellar tendinitis, but I could be wrong. 

Tuesday, August 4, 2015

PM
10min DROM
15min Running Mechancs/Drills (non-fatiguing)
+
Speed Play Rowing:
Row - 30min @ EN1...every 5th min row 60sec @ 1:48-1:50 pace
+
15min Ido Portal Locomotion Routine

Felt pretty good here. Only amount of frustration came from being able to hold the 1:48-1:50. Not because it was too fast, I was just bouncing around everywhere. 1:40-1:57 was my range. Guess I need to work on this some more. 

Monday, August 3, 2015

AM
A
Squat Clean - 1 rep on the min for 8min @ 225# (perfect mechanics across)

Felt pretty good overall. I caught a couple pretty far forward and had to pause at the bottom to correct it. 





B
BB RDL - 3 x 6; rest 2min (moderate)

Result: 135# across

Still hate these but I respect their purpose.  



C
DB 2arm Seated Shoulder Press - 3 x 6; rest 2min (decrease load by 5%)

Result: 70# across

Not too much of a challenge but still felt it. I need to see if Josh will purchase some 65's, 75's, 85's. 90's, 95's, and 100's. 


D
24" Box Lateral Step-up - 3 x 8 ea leg; rest 60sec b/t legs (should be starting from full-depth squat, use opposite leg for assistance)


These are getting better. Every now and then I try to do a pistol. I'm successful ~15% of the time.

PM
AD/Row - 60min @ EN1
*rotating movement every 12min
(everyday work)

I like how people complain about doing this kind of stuff. Personally, I thoroughly enjoy it. These are nice.

Sorry for getting this up late.