Past 10 Days

11-Aug 

AM

10min Row @ EN1/EN2 (low damper)

+

30sec STOH @ 135#

30sec Rest

30sec Power Cleans @ 135#

30sec Rest

30sec Burpees

x5 Rounds

+

10min Row @ EN1/EN2 (low damper)

 

Didn't really keep count of anything. Just tried my best to maintain consistent movement so to get some good blood flow before being on a plane for hours.

PM

Travel

 

12-Aug
Coaching/Collaboration w/ Steve and the team

13-Aug
2 mile walk + 200ft mountain climb + 2 mile jog w/ Steve

14-Aug
1.5 mile jog w/ the team
+
10 rounds in hotel room
20 squats
10 burpees

15-Aug
Coaching/Collaboration/Establishing athlete skill sets while Steve was out

16-Aug
Coaching/Collaboration/Establishing athlete skill sets while Steve was out

17-Aug
Workout w/ Steve
A
Muscle-up practice
- hit about 3-5 on rings

B
4 rounds
5 flipper @ 450#
AMRAP strict Pull-up
2 min rest

Result: 3 / 2 / 2 / 3

Feel really weak and pudgy. Those strict pull-ups were far harder that expected.
 
18-Aug
Game day - All-Day prep for match

19-Aug
2 hour hike/mountain climb w/ the team (~ 2 miles + 1k foot elevation climb)

20-Aug
A
Power Snatch - 3 x 1.1.1 @ 235#

All successful.

B
Squat Snatch - build to heavy single

Result - 235 / 245 / 255 / 260x / 260x / 260x

Strength and power has dropped significantly this summer (understandable).

C
Muscle-up Practice

Worked on these with Steve a little bit. Ended up hitting over 10, but not sure the exact amount. They felt okay. Not as good as they have in the past, but not bad for not doing them.
 
21-Aug 
AM
A
Strict Press - 5x5 - build to tough 5

Result - 165 / 195 / 205 / 210x

Man oh man. I'm becoming weak haha. 

B
Back Squat - build to heavy 5

Result -  265 / 315 / 355 / 385x / 385x

Well, I guess I wasn't feeling squats this morning. Oh well. 

PM
The "Y" Hike w/ Steve, Ruby, and Mather

Result - took about 1.25 hours

This was not easy. Steve, Ruby, and Mather smoked me on this. We ended up climbing ~1,200ft from the starting point. The average hill incline was ~35-40 degree...it was rough. Got a couple of really solid blisters on my heels. Don't get me wrong, I enjoyed it quite a bit, it was just quite draining...but fun.  
 

Tuesday, August 9, 2016

AM

Choice Cyclical - 55min @ EN1

*fasted, straight out of bed (BCAA + Greens)

7k walk with bubby

PM

A

Power Snatch - 5 x 1.1.1; rest 20sec + 2min (225# across)

Result: 15 for 15

Actually felt really solid.going into this, I thought I was going to fail quite a few of these, but I obviously didn't fail any. First few reps, I felt prety slow under the bar, but I feel like the speed under improved quickly throughout this portion. 

No complications with adductor, wrist, knees, back, or hands.

B

Snatch Pull - 6 x 3; rest 2min (275# across)

I had to really think about driving through the floor and keeping the connectivity between hips and bar. There were definintely a few of these where my hips drove up before the barbel moved. However, just like the power snatches, this improved as I progressed through the sets.

+

EMOM 16 min

MIn-1 - 5 HSPU

Min-2 - 7 HEAVY KB Swings

Min-3 - 9 BBJO @ 20""

Min-4 - 11cals AB

HSPU: UB across (kipping)

KBS: UB Russians @ 106#

BBJO - :16 / :16 / :19 / :26

AB: 11 / 6 / 4 / 8

Man oh man. Trying to hit that AB after the burpees was a monster. I had to sprint the last few calories to get the 11 in the first round. I chose 16 min versus 20 min sue to time constraints. On the BBJO, I utilized the "jump completely over the box" method. First time I have ever attempted this type of box over. On the last set, I landed a little awkward and valgus which put a lot of pressure on knees, to the point where it was quite uncomfortable to walk for awhile afterward. 

+

Self-directed Movement / Mobility work - 20min

Knees are a little tender today, as is left, low back. Going to focus on some quad, shin, calf, hammie, and glute mobility today. 

Monday, August 8, 2016

AM

Choice Cyclical - 55min @ EN1

*fasted, straight out of bed (BCAA + Greens)

PM

Ido Portal Squat Clinic 2.0

+

A

Front Squat @31x1 - 5 x 5; rest 3min (build from 135-275# by feel, not over 275 until you're confident adductor is 100%)

Result: 225# across

Everything felt good, in regards to pain. Other than that, I just kind of felt weak. Which I can understand. I've really lost a lot since my car wreck in April. I know that, once I pick up full consistency, I'll build it back up. Anyway, front squats felt OK, positioning was OK, and tempo was awfully difficult but provided a solid challenge. 

 

B

Bar Muscle-up Clusters - 5 x 1.1.1; rest as needed b/t clusters + rest 2min (consider this single-response upper-body plyometrics)

Result: 0 for 15

Well, though I failed epically, I can view this in a positive light...I learned what didn't work and I've found the big factor: I'm trying to rely on my big kip so much that I'm not engaging my lats properly. I need to find some drills for this movement and drive it home like I did on the rings. 

+

10 Rounds

2 Power Cleans @ 205#

4 BF Burpees

6 Wallball

Result - 12:22

Started out as an EMOM and fell off a bit at the end. I probably should have shot for an every 75-90s. That would have allowed me to be a little more consistent. 

+

Mobility - 20min

Past Week

Aug-1

AM

Rest

Noon

Ido Portal Squat Clinic 2.0

+

A. Front Squat @31x1 - 5 x 5; rest 3min (build from 135-275# by feel, not over 275 until you're confident adductor is 100%)

+

10 Rounds

2 Power Cleans @ 205#

4 BF Burpees

6 Wallball

+

Mobility - 20min

Wasn't able to hit this for a few reasons: 1) Rachel's birthday; 2) I was the only coach in town, so I had to teach every class; 3) Noon:45 is when we put the girls down for bed, so I was very limited on time.

Aug-2

AM

Choice Cyclical - 50min @ EN1

*fasted, straight out of bed (BCAA + Greens)

PM

A. Banded Bench Press - 7 x 2; rest 2min (increase bar load + maintain band tension speed development focus, consider having someone time these to measure power production)

B. Hip to Bar Pull-up - 5 x 3; rest 2min (perform as an explosive / plyometric type exercise)

C1. Multiple Response medball Slam - 5 x 5; rest 60sec

C2. Single Response Clapping Push-up - 5 x 5; rest 60sec

D1. Yoke Carry - 4 x 50ft; rest 60sec (mod-heavy)

D2. GHD Back Extension - 4 x 20 UB; rest 60sec

D3. Single-arm Farmers Carry - 4 x 50ft ea arm; rest 60sec (mod-heavy)

D4. Bent Knee Hollow Hold - 4 x 30sec; rest 60sec (knees / feet squeezed together, create as much trunk compression as possible)

+

Self-directed Movement / Mobility work - 20min

Had to train at home:

A

[Every 2 min] x 10

20 air squats

10 burpees to bottom stair

Result: 21:56

Tried to hold a 2 min pace per round on this because I knew the burpees were going to get me...and I was right. Adductor felt good. No complications during this

B

20 min EMOM

1) 45s prone plank

2) 30s right plank

3) 30s left plank

4) 30s hollow hold

5) 15 Ab wheels

Oh my...this wrecked my core...and my shoulders. I was very, very sore after this.

Aug-3

AM

Choice Cyclical - 50min @ EN1

*fasted, straight out of bed (BCAA + Greens)

PM

A

Power Snatch from blocks 1"" below knee - 15 singles @ 205-215#; rest 60-90sec

Result: 215# across

I was tempted to use 225#, but only for the wrong reasons. This was actually far easier than from the hip off the blocks. Positioning felt good, explosiveness felt good...it was good.

B

Snatch Balance x1 + Overhead Squat x2 - 1 complex on the 2min for 6 sets (build)

Result: 185 / 205 / 225 / 225 / 255 / 275 PR

I wish I would've filmed this. 275# is a PR by 40# for snatch balance. Adductor felt fine.

+

EMOM for 24min

Min-1 - 5 TnG Power Snatch @ 165#

Min-2 - 5 Overhead Squat @ 165# (assuming adductor can handle this)

Min-3 - 5 Pendlay Row @165#

Min-4 - 30sec AB @ easy recovery pace

Fuck this wrecked me. The power snatches were extremely taxing and a bitch to keep under control. With that said, adductor felt fine and back did not bother me after this (I'm very excited about that part). 

+

Self-directed Movement / Mobility work - 20min

Aug-4

AM

Choice Cyclical - 14min, building EN1->EN3

+

AB - 30sec @ 250

AB - 25sec @ 300

AB - 20sec @ 350

AB - 15sec @ 400

AB - 10sec @ 450

AB - 5sec @ 500

Rest 3min

x5 sets

+

Choice Cyclical - 14min @ EN1

This is good. Nice and smooth. Helps me get a good sweat going.

PM

Class Workout / Workout w/ Coaches

5 rounds w/ 2 minutes rest between rounds

50 dubs

20 calorie AssBike

15 Wallball @ 20#

Result - 3:31 / 3:08 / 2:39 / 2:47 / 4:50

Dubs: UB / 22+8+20 / UB / 16 + 22 + 8 + 4 / UB

WB: UB across

AssBike: 300W avg for rounds 1-4 / 150W avg on round 5

Apparently pacing isn't exactly my forte at the moment. I went a little to ham on the 3rd round with the dubs. Got the 50 reps done in ~ 20s. I fell off pretty hard on the last round...clearly. 

Kyle-

I'm sorry for putting this up all at once. Been a pretty hectic week with Rachel going back to work. I'm still trying to find the perfect combination between training, kids, and life. Also, I leave for Utah on August 11...and I'm not sure what I will have access to.