Monday, February 29, 2016

AB - 10min @ EN1

...

AB - 30sec @ 80% (400W)

AB - 30sec @ 50%

x10

x2 Rounds (10min / 10x / 10min / 10x)

+

Low-Gait / Movement / Mobility - 40min

Today was a good day. I really liked the AD work. It's really paying off in maintaining a good balance between developing strength and power while maintaining an okay level of aerobic capacity. 

I'm really looking forward the combine stuff this week. My butt isn't very sore at all from 16.1 so I'm ready to fuck some shit up. 

Thursday, February 25, 2016

Full-body CAR's - 3 Rotations

+

A

Power Clean x1 + Squat Clean x1 (from blocks, mid-thigh) - 1 complex every 2min for 10 sets (building from 75-85%)

Result: 255 / 255 / 255 / 255 / 265 / 275 / 275 / 275 / 285 / 300

Felt strong and powerful so I ramped it up a little bit. 300# was butter and I wish I would've filmed it. Shit went up easy and I felt very fast under the bar. 

B

Push Press x2 + Split Jerk x1 - 6 sets of the complex; rest 2min (75-80% of push-press 1RM across)

Result: 225 / 235 / 235 / 235 / 255 / 255

Didn't really enjoy how the push press felt. These all felt a little heavy for push press. Split jerk was butter so I focused on speed. 

C

Muscle-up - 12 singles NOT for time

Result 1 + 2 + 2 + 2 + 2 + 3

I think I'm very close to finding the level of 'smoothness' in the mechanics so I was able to knock out a triple. Pretty happy with that. 

D1

Wtd. Rings Neutral Grip Pull-up - 4 x 3; rest 60sec

Built to 15#. Felt heavy and fat during these. 

D2. Strict Ring Dip @31x5 - 4 x 3; rest 60sec

Rough tempo but dips were butter. 

E. Feet Elevated Planche Leans - 4 x 10sec+10sec; rest 20sec + 90sec

+

OLD ED Core

Friday, February 26 + Sunday, February 28, 2016

Friday, Feb 26, 2016

A

Full-body CAR's - 5 slow/controlled rotations ea joint

 

B

Free HS Hold / Free HSPU Practice - 15min

 

A little better, but still not pretty.

 

C

Box Squat w/ bands - 5 x 3; rest 2min (use heaviest load from last week across)

 

Result: 315 / 315 / 315 / 315 / 315 / 405

 

I know that there are 6 sets here instead of 5, but that's because I was feeling pretty good and 405# went up like butter for all 3 reps. I used a medium band for these (same as before) but used a more up-and-down angle for the band and not forward. I must say that the angle if the band makes a remarkable difference. 

 

D

Banded Speed DL - 5 x 3; rest 2min (use heaviest load from last week across)

 

Result: 405 across

 

Wanted to stay very explosive so I stayed with 405#. 

+

9-6-3

Power Snatch @ 135#

Lateral Burpee over the bar

Rest 5min (active on AB)

x3

 

Result - DNF

 

As I was starting this, people walked in for class. I didn't get into a super rush and warmed up properly because no one was signed up for the class so I thought I had time. Lesson learned.

 

+

Full Lumbar Routine - 1x through

NEW ED Core

Sunday, Feb 28, 2016

Open Workout 16.1

 

Result: 138

 

Stayed quite conservative here. Don't get me wrong, I was worked, but far from gassed. It was moderately difficult to hold back because I got smoked by the other coaches, but I kept to the game plan of 4+4 C2B and UB walks. We'll see how Wednesday and Thursday go. Should be fun. 

+

AB - 15min @ EN1

Mobility + CAR's + Movement  - 30min

Tuesday, February 23, 2016

Full-body CAR's - 3 Rotations

+

A

Muscle-up - accumulate 12 singles NOT for time

Wasn't very excited with how these felt. I seem to have lost my ability to string together doubles. I think I'm going to through these into warm up every other day again. Not 12 but a few so I can get back the doubles. I was very consistent with doing 2 UB there for awhile. Guess I just lost my rhythm or something. The movement itself isn't a huge challenge for non-timed singles. But doubles are another story. 

Front Squat - 5 x 3; rest 3min (build, not to exceed 75%)

Result: 300# across (75%)

Butter. Did these in my chucks and actually felt kind of tall. A little surprised by that, honestly. 

C

 Banded Clean Grip Deadlift from blocks (below knee) - 5 x 3; rest 3min (build, not to exceed 70% bar load)

Result: 385# across (70%)

Felt very powerful here. Used a 2" band. 

D1

Shoulder press - 5 x 3; rest 2:30 (build, not to exceed 75%)

Result: 175#

Buttered pancakes. Shoulders press continues to be a solid strength. This felt very light. No challenge at all really

D2. BB Pendlay Row - 5 x 3; rest 2:30 (build, mod-heavy triple)

Result: 185 / 205 / 225 / 225

Implemented a small tempo so to target my back a little more. Butter. 

+

Old ED Core

Saturday, February 20, 2016 (Originally written for 19-Feb)

A

Full-body CAR's - 5 slow/controlled rotations ea joint

 

These really help me feel loose going into warm up and it's really helping.

 

B

Free HS Hold / Free HSPU Practice - 15min

 

I think I may implement some variation of this in warm-up. I need to get better at these. 

 

C

Power Snatch from blocks (hip) - 1 rep every 60sec for 10 sets (135-165# across)

 

Result: 165# across

 

Butter. Felt fast, explosive, and tight. I felt like I could've snatch 275# from this position today. 

 

D

Box Squat w/ bands - 4 x 3; rest 2min (build to moderate triple, speed more important than load)

 

Result: 185 / 225 / 315 / 315

 

Started off with 185# to get a feel for the bands. I've never used them before and we don't have the appropriate platform. Had to jerry-rig it together. Not sure if I was as explosive as desired, but this was pretty new to me.

 

315# @ 2" band

 

E

Banded SPeed DL - 4 x 3; rest 2min (build to moderate triple; speed more important than load)

 

Result: 315 / 405 / 405 / 405

 

315# was too buttery so I bumped it up a little bit. 405# felt about right. I was still able to be explosive (or so I think) and remain tight in the middle. Video below.

 

 

+

EMOM for 9min

15cals AB

*complete each round at fastest AEROBIC pacing possible

 

Result: 8 for 9 (hit first 7, failed 8, hit 9)

 

The 600W training has been remarkably beneficial for this. I tried holding 600W - 650W for every round and was successful with getting the 15 calories in ~ 32 - 38 seconds...until round 8 where I failed, which was a bitch because that was basically 2 minutes of sprinting. I'd say that was the highest aerobic pace I could have possibly held.  

+

AB - 10min @ EN1

+

NEW ED Core

 

Kyle-

Sorry I pushed this back. Rachel had to go to the hospital Wednesday night/morning for some complications with her pregnancy so, needless to say, I didn't sleep much and felt like shit on Thursday Friday. I'm trying to get caught up. I really liked today. It was fun and I'm really happy with the performance on the AD.

Tuesday, February 16, 2016

A. Full-body CAR's - 5 rotations

B. Lumbar Routine - 1 round

C. IP Locomotion - 10min

D. Low-gait - 10min

+

3min AB @ EN1

1min AB @ 600W

2min AB @ EN1

30sec AB @ 600W

x4 Rounds

This is just a new world of pain coming off last week. I love it, though. I was able to hit 3 out of 4 of the 1 minutes @ 600W. It got real spicy there toward the end. I kept the EN1 wattage around 150-200W. 

+

New ED Core

Monday, February 15, 2016

Full-body CAR's - 3 Rotations

+

A

Front Squat - 4 x 4; rest 3min (build, not to exceed 70%)

 

Result: 275# across (70%)

 

Felt heavy but was completed easily. PRE was low, but I think I over-estimated how good I would feel.

 

B

Snatch Deadlift - 4 x 4; rest 3min (build, not to exceed 70%)

 

Result: 295# across (70%)

 

This felt really heavy and put a significant damper on the reality that 300# snatch may not happen as soon as I would like for it to :(

 

C

Shoulder press - 4 x 4; rest 2:30 (build, not to exceed 70%)

 

Result: 165# across (70%)

 

Butter. A little joint discomfort in my wrists and shoulders but that was probably due to having to rush warmup.

 

D

BB Pendlay Row - 4 x 4; rest 2:30 (build, not to exceed 70%)

 

Result: 185# across (70%)

 

Threw in a small tempo of 2222 to bullet proof the back a little bit. Was feeling a smidge tight. 

+

Old ED Core

Wednesday, February 10, 2016

Still wasn't feeling too hot today. Had s lot of difficulty eating and keeping it down, so I just pedaled for a little bit on the AD. I attempted a couple rounds of yesterday's AD stuff but it really wore me out. Holding 600W for anything over 20 seconds really gassed me. Then again, I had only eaten a grand total 1,300 calories between 2 days. So that most likely contributed to the performance.

Monday, February 8, 2016

Deck Squat -> Pistol Progressions - 10min

+

A

BB Back Rack RLE Split Squat - 3 x 6-8 ea leg; rest 90sec (135-155#)

 

Forgotten how difficult these can be. I'm glad that they were low volume. 

 

B

KB 2-arm Single Leg DL - 3 x 6-8 ea leg; rest 90sec (up to 70# ea hand)

 

Result: 70# across in each

 

I strongly prefer the KB in each hand than the barbell movement. This was heavy, don't get me wrong, but it was good.

 

+

EMOM for 15min

Min-1 - 5 MODERATE bench press - 225# across (started with 275#, but that got tough, quick)

Min-2 - 5 strict Pull-ups (CTB if possible) - regular pull-ups, wasn't feeling sC2B

Min-3 - 5 strict HSPU - 5 / 5 / 3+2 / 3+2 / 2+2+1...balls these were tough tonight

+

EMOM for 15min

Min-1 - 10 Russian KB Swings @ 2p - butter, this was a nice recovery every round

Min-2 - 10cals AB @ moderate ANAEROBIC pace (~900-1000W) - averaged 1000+, this caught up to me after the fact, not during. Each round took about 10 seconds,

Min-3 - 20sec 1-arm Farmers Carry w/ Right + 20sec 1-arm Farmers Carry w/ Left - butter

 

Extra work:

 

40 min EMOM

1) 5 T2B + Z1 AD

2) 15 dubs + Z1 AD

3) 5 box jump @ 20" + Z1 AD

4) 3 kHSPU + Z1 AD

5) 5 burps + Z1 AD

 

I did this with the 6:15p class because there was only 1 member signed up and this particular member has a reputation of quitting or going home whenever it is just her in class. I felt obligated to jump in with her. I kept it very Zone 1 and made sure to coach more than move. Overall, I'd say that I did about 95% of the total work in this EMOM...I did that because I wasn't sure how mad you'd be at me for doing it. 

 

Outside of this portion, my tits are going to be sore as fuck from all that bench press. That's the highest amount of volume with bench that we've done in a while, I think.

Friday, February 5, 2016

A

Full-body CAR's - 5 slow/controlled rotations ea joint

 

I like this a lot. Didn't know I could work up a decent sweat rocking out such simple movements.

 

B

Full Lumbar Routine - 1x through

+

AB - 10min @ EN1

+

EMOM for 12min

15cals AB

*complete each round at fastest AEROBIC pacing possible

 

Result: 8 for 12

 

Not sure if I'm just really THAT out of AD shape or if this was supposed to be as challenging as it was. I made the first 4, missed 5, hit 6 + 7, missed 8, hit 9, missed 10, rested 11, and hit 12. For the first 4, I hovered between 500 - 550W which is probably why I gassed out. At that wattage, it took about 40s to hit each 15 calories. 

+

AB - 10min @ EN1

+

NEW ED Core

Tuesday, February 2, 2016

A

IP Locomotion - 10min

Reverse bridge walk is getting a lot easier and the handstand walk is significantly improving. 

B

Low-gait - 10min

Ankle mobility is improving. 

C

Movement Play - 10min (include: Feet-elevated Gymnastics Bridge + Single/Double arm Rings Hanging + tuck levers)

+

AB - 3min Time Trial

*complete warm-up/prep/cool-down for this

Result: 504W avg / 701W peak / 64 cal / distance was over a mile, forgot to look. 

This was a whole new world of pain. Very rarely do I experience that amount of lactic build up in my legs. Also, I developed a good "Fran Lung" afterward and that was probably the worst part haha. Hindsight, I probably should've tried to stay in the low-500s to start, rather than the mid- to high-600s. 

+

NEW ED Core

Monday, February 1, 2016

Deck Squat -> Pistol Progressions - 10min

+

A

HB Back Squat - 4,4,2,2; rest 3min (build heavy, not maximal)

Result: 405 / 425 / 455 / 465 (5# over current 1RM)

Pretty cool that I could start at 405# for the first time in my life. It's always been a goal of mine to be able to do sets at 405# +. Best part, 465# wasn't a 2RM. Nowhere close.

 

B

Clean Grip RDL - 4,4,2,2; rest 3min (build heavy, not maximal)

Result: 315 / 335 / 365 / 365

Tough, but not maximal. Hamstrings definitely felt it, though.

 

C

Shoulder press - 4,4,2,2; rest 3min (build heavy, not maximal)

Result: 205 / 225 / 235 / 240

May have tempted it a little bit here. The first rep is a lot harder than the second. Not 100% entirely sure as to why, but I'm still happy with the increase in strength with the strict press. This movement is probably the hardest to PR in or show any level of minor improvement, in my opinion.

 

D

BB Pendlay Row - 4,4,2,2; rest 3min (build heavy, not maximal)

Result: 185 / 205 / 225 / 225

Stayed at 225# because it was kind of in that neutral area where I didn't feel like I should go up, but the weight wasn't necessarily hard.  

+

20min AMRAP @ Threshold EFFORT (don't stick to the strict HR zone, just stay under your redline)

25cals AB

20 WB @ 30#

15 Burpees

Result: 3 + 6 cal

Biggest limiting factor was trying to keep the fresh-ground honey roasted peanut butter down. I ate a little too much of it too close to the workout, which made burpees a little rough. Wallballs were unbroken every round, which was kind of cool. It was nice to move for 20 minutes without stopping. Painful, but nice.