Yikes what a crazy stretch of time that past week or so has been. Between some stress at home and then getting sick - I am finally able to get back to full training. The past 10 days -it became difficult to follow Brandon's training that he had set up for me. I did train all but 2 days but I jumped around and it was mostly strength with very little AMRAP work. Today went well with a double sessions spending some time with the WODs from the master's event at CFNE on October 26. Looking forward to my first competition in my new age group 55-59.
So next week back to 100% of Brandon's program. Before I know it the Open will be here and that is my ticket back to Games in 2014.
Saturday, September 28, 2013
Wednesday, September 18, 2013
The past few days have been stressful with some personal issues impacting my training. Sunday I ended up doing 5 x 3 front squats building weight each set. My final set was at 200lbs for 3. Felt pretty good with that. I followed up with 25min on the erg - tired legs for sure.
Monday I started out with:
10min EMOM snatch TnG. I ended up using 105lbs. That felt smooth for the first time in a while. I then worked on some jump roping - DUs, HSPUs and dips(This session was completed at school). Once home I did:
TnG Squat Cleans - worked up to 165. For the Push Jerk 10RM - I did 135lbs. That was a challenge but I did it. I finished with:
3 rounds:
- 500m row
- 25 KBS @53lbs
- 10 Power Cleans @135
Finish Time was 12:47
Monday night and Tuesday was loaded with little sleep and lots of stress - so I took the day to deal with some issues.
Wednesday - limited training today. Mixed bag that really wasn't part of Brandon's program. Back on task Thursday for sure.
Monday I started out with:
10min EMOM snatch TnG. I ended up using 105lbs. That felt smooth for the first time in a while. I then worked on some jump roping - DUs, HSPUs and dips(This session was completed at school). Once home I did:
TnG Squat Cleans - worked up to 165. For the Push Jerk 10RM - I did 135lbs. That was a challenge but I did it. I finished with:
3 rounds:
- 500m row
- 25 KBS @53lbs
- 10 Power Cleans @135
Finish Time was 12:47
Monday night and Tuesday was loaded with little sleep and lots of stress - so I took the day to deal with some issues.
Wednesday - limited training today. Mixed bag that really wasn't part of Brandon's program. Back on task Thursday for sure.
Saturday, September 14, 2013
Today is Saturday and I am some what behind in keeping up with my blog. The week was very busy with extra school meetings, my wife's school meetings and my youngest and his football games. So I will post what the rest of the week was like.
Wednesday: Rest Day which I am still adjusting to regularly scheduled into my training. I did work on some 50% of my 1RM for the hang clean and hang snatch. I followed up with some rowing as well - about 2500meters.
Thursday: An extra long day at school plus severe rain prevented me from doing my AMRAP work since my box jumps are completed on a large tire outside. So I did complete my squat clean cluster work: I started at 145, 155 and ended the last 2 rounds at 165. The sleeves are working out great. For my push press 2RM I ended up at 145. I found that as the weight gets heavier I tend to lose the push jerk. Need to work on that for sure. I ended up doing some interval work on the AD instead.
Friday: More heavy rain so I did the front squat work along with some back squats. Kept the back squats at 175 and worked on form and depth. For my front squats I did them from a below parallel box again. My 5th set of 3 was completed at 215. I finished with 20min on the erg - alternating some hard and moderate pieces.
Saturday: Didn't workout until 5pm due to games. Started with the snatch work on EMOM. Started with 75lbs. I only increased by 5lbs so I could work at this for a while. I ended up getting to 125 some what easy. I got 130 - but it was very ugly. I then did the 3 RM TnG for the snatch. I ended up getting 120 for 3. Again my ability to go heavy is hampered due to my form. I then did the following:
- 50 WallBalls with a 24lb ball
- 30 Hang Cleans @135
- 50 Wallballs
- 30 Shoulder to overhead @95
My time was 12:45. The wallballs with the 24lb ball continue to be a challenge.
I spent some time watching some of the Games events from the 55-59 age group. Some very impressive athletes for sure. I want to gain some muscle mass - ideally get up to 185. That will take some work since I want it to be lean mass. I am currently about 175 - highest ever for me.
Alright looking forward to my next 2 weeks of training.
Wednesday: Rest Day which I am still adjusting to regularly scheduled into my training. I did work on some 50% of my 1RM for the hang clean and hang snatch. I followed up with some rowing as well - about 2500meters.
Thursday: An extra long day at school plus severe rain prevented me from doing my AMRAP work since my box jumps are completed on a large tire outside. So I did complete my squat clean cluster work: I started at 145, 155 and ended the last 2 rounds at 165. The sleeves are working out great. For my push press 2RM I ended up at 145. I found that as the weight gets heavier I tend to lose the push jerk. Need to work on that for sure. I ended up doing some interval work on the AD instead.
Friday: More heavy rain so I did the front squat work along with some back squats. Kept the back squats at 175 and worked on form and depth. For my front squats I did them from a below parallel box again. My 5th set of 3 was completed at 215. I finished with 20min on the erg - alternating some hard and moderate pieces.
Saturday: Didn't workout until 5pm due to games. Started with the snatch work on EMOM. Started with 75lbs. I only increased by 5lbs so I could work at this for a while. I ended up getting to 125 some what easy. I got 130 - but it was very ugly. I then did the 3 RM TnG for the snatch. I ended up getting 120 for 3. Again my ability to go heavy is hampered due to my form. I then did the following:
- 50 WallBalls with a 24lb ball
- 30 Hang Cleans @135
- 50 Wallballs
- 30 Shoulder to overhead @95
My time was 12:45. The wallballs with the 24lb ball continue to be a challenge.
I spent some time watching some of the Games events from the 55-59 age group. Some very impressive athletes for sure. I want to gain some muscle mass - ideally get up to 185. That will take some work since I want it to be lean mass. I am currently about 175 - highest ever for me.
Alright looking forward to my next 2 weeks of training.
Tuesday, September 10, 2013
So today after a warm up I started with a strict press of 5 x 5 build. These have always been a struggle. My last set was 110lbs with my first at 95. I do notice lots of arch in my back when trying to complete a strict press. Then it was on to a complex of 2 power cleans and 1 push jerk. My warm up was cut short due to a fire drill at school. So I built quickly to 160lbs for 2 power cleans and 1 push jerk. I rushed it and could tell on the push jerk.
Later in the day I did my bent over DB rows and then followed with some more clean and jerk work at 115lbs and 125lbs to focus on form. Then I moved to completing:
4 rounds of:
- 300m row
- 15 burpees
Finish time was 8:52
Later in the day I did my bent over DB rows and then followed with some more clean and jerk work at 115lbs and 125lbs to focus on form. Then I moved to completing:
4 rounds of:
- 300m row
- 15 burpees
Finish time was 8:52
Monday, September 9, 2013
Today's workout:
I started with 750m rowing to warm up. Then followed with some rolling out and mobility. I then was suppose to do a 2 rep heavy front squat but my knee was bothering me still. So I did box squats for a 2 rep max instead. The knee was fine - no pain what so ever these. I built up to 2 reps at 230lbs. Then moved to 5 x 3 heavy hang cleans from blocks. I stacked bumper plates up so that the bar would be just above my knees. I did 1 set at 135, 1 set at 145, and 3 sets at 155. Those went pretty well. Really trying to focus on more hip ext. so my clean technique improves. I then did the following:
50 Cals on the AD - time was 3:17
25 Thrusters: 10 @95, 10@115, 5 @135. The knee was acting up some - time was 3:10
50 Cals on the AD - time was 3:12
Then finished with some easy rowing to call it a day.
I started with 750m rowing to warm up. Then followed with some rolling out and mobility. I then was suppose to do a 2 rep heavy front squat but my knee was bothering me still. So I did box squats for a 2 rep max instead. The knee was fine - no pain what so ever these. I built up to 2 reps at 230lbs. Then moved to 5 x 3 heavy hang cleans from blocks. I stacked bumper plates up so that the bar would be just above my knees. I did 1 set at 135, 1 set at 145, and 3 sets at 155. Those went pretty well. Really trying to focus on more hip ext. so my clean technique improves. I then did the following:
50 Cals on the AD - time was 3:17
25 Thrusters: 10 @95, 10@115, 5 @135. The knee was acting up some - time was 3:10
50 Cals on the AD - time was 3:12
Then finished with some easy rowing to call it a day.
Sunday, September 8, 2013
Time to play catch up with my workout results. So On Friday I had to mix things up due to my schedule and a football game in the evening. I started with:
50 C and Jerks @95lbs
800m Run
100 Wallballs - used a 24lb ball.
The C and J went fine. Did them in rounds of 10 the 1st 20. Then moved to rounds of 5 to finish up. The 800 run went alright as well. The wallballs were tough. The additional 4lbs of weight really challenged me. I did rounds of 5 to 7 at most. My total time was 18:42.
Later that afternoon I did snatch work - did snatch both max and 2 rep touch and go. Got 125lbs and 115 for the 2 rep. I need to start doing some form work with the snatch and clean at least 4x each week. I finished up with some easy rowing and strict pull ups.
On Saturday I started with 750m row, pull ups and some ring dips. Then I did 4 rounds of 3 across power clean grip deadlifts - these were very different. I used 295lbs which really pressed me to hold on the last rep of 3 across. I then followed up with 22min on the AD rotating through 30 seconds at 90% and 30 seconds at 60%. I found the 60% effort much tougher then the 90%. Usually on the easy segments we just really dial it down. But at 60% I had to keep moving instead of just really backing off. A huge challenge for sure.
Today I did some easy rowing along with some 50% RM clean work.
Looking forward to next week. Though my left knee is some what acting up. Some swelling in the back. Getting my knee sleeves on Monday which should help.
50 C and Jerks @95lbs
800m Run
100 Wallballs - used a 24lb ball.
The C and J went fine. Did them in rounds of 10 the 1st 20. Then moved to rounds of 5 to finish up. The 800 run went alright as well. The wallballs were tough. The additional 4lbs of weight really challenged me. I did rounds of 5 to 7 at most. My total time was 18:42.
Later that afternoon I did snatch work - did snatch both max and 2 rep touch and go. Got 125lbs and 115 for the 2 rep. I need to start doing some form work with the snatch and clean at least 4x each week. I finished up with some easy rowing and strict pull ups.
On Saturday I started with 750m row, pull ups and some ring dips. Then I did 4 rounds of 3 across power clean grip deadlifts - these were very different. I used 295lbs which really pressed me to hold on the last rep of 3 across. I then followed up with 22min on the AD rotating through 30 seconds at 90% and 30 seconds at 60%. I found the 60% effort much tougher then the 90%. Usually on the easy segments we just really dial it down. But at 60% I had to keep moving instead of just really backing off. A huge challenge for sure.
Today I did some easy rowing along with some 50% RM clean work.
Looking forward to next week. Though my left knee is some what acting up. Some swelling in the back. Getting my knee sleeves on Monday which should help.
Thursday, September 5, 2013
Today I started with push press from the power rack: 1.1.1 on 10sec rest for 3x thru and 2:30 rest after each 3. 1st round I did 140, 2nd 150 and the 3rd 155. I did tape them on coach's eye and sent them to Brandon. Then I went to 4 x 3 OHS. I haven't done those in a while so my shoulders were really tight. 1st set was at 75lbs, 2nd and 3rd at 80lbs and the 4th set at 85lbs. I held the bottom position for at least 1 second which did bother the knee some. I did order up sleeves today so that will help all of my squats. I finished with MAP work:
AMRAP 10:
- 10 pull ups
- 20 cals on the AD
- 30 DU's
I really struggled with the DUs. I ended up completing 3 rounds plus 10 pull ups, 20 cals on the AD and 5 Dus of the 4th round.
Then a 5minute rest then completing another
AMRAP 10:
- 250 row
- 12 box jumps 24inch box
- 6 T2B
I completed 4 rounds on that one.
Still feeling sore from earlier in the week even with my volume being lower than usual.
AMRAP 10:
- 10 pull ups
- 20 cals on the AD
- 30 DU's
I really struggled with the DUs. I ended up completing 3 rounds plus 10 pull ups, 20 cals on the AD and 5 Dus of the 4th round.
Then a 5minute rest then completing another
AMRAP 10:
- 250 row
- 12 box jumps 24inch box
- 6 T2B
I completed 4 rounds on that one.
Still feeling sore from earlier in the week even with my volume being lower than usual.
Wednesday, September 4, 2013
Today was a rest day. I was very sore - most likely from Monday's cluster squats, squat cleans and thrusters. For me I always feel more sore 2 days post workout. Today I did end up rowing about 1500 easy. Broke that up with the rolling out and band work. I also did my DB rows and some close grip benching as well. Looking forward to Thursday's training for the day. I will also be ordering up some knee sleeves which should offer some extra support for my left knee.
Tuesday, September 3, 2013
So today was my first full day of teaching with kids - It really impacted my training. I ended up doing my EMOM 12 of DU's and CTB Pull Ups at 2pm. Then followed with the rest later. Though I ran out of time and didn't get a chance to complete my DBs rows and TGU(I will do those Wednesday). For the DUs and CTB Pull Ups - the first 3 minutes I did 20 DUs and just fit in the 6 pull ups. But after that I was only getting about 15 DUs. The last 4 minutes I did 60 singles and 6 CTB Pull ups - I know not ideal but I have lots of work to do with my DUs. Then later I did the 1 RM Clean and Jerk. I was frustrated. I feel like my hang clean is coming along in terms of getting my hips involved. But my clean off the floor - I miss my thigh still completely. So I did hang cleans with a push jerk. I only got to 175lb. Dam ugly for sure. I went with 140lbs on the 8 EMOM for 2 reps of C and J. That went well and yes I did all hang cleans. So lots of work to do. I need to get down more with Brandon to work on the cleans. It is starting to fuck with my head now.
Monday, September 2, 2013
Today started the 1st day of Brandon's training following the 2 weeks of testing. I started with box squats(the knee is slowly getting better) and I set the box just below parallel. This was a cluster of 2-2-2 with 20second rest after each set of 2. Then 3 minutes after each cluster. I did 4 clusters total at:
155lbs, 170, 185 and 200. Then I did 4 x 3 squat cleans(not touch and go) at 70-80% of my max. I did build each set - 145, 150, 155, 160. Wrapping my knee allowed for more depth and stability with my left knee. Then the last part of the workout was:
- 20 Thrusters @95
- 10 Lateral Bar Burpees
- 15 Thrusters @115
- 10 Lateral Bar Burpees
- 10 Thrusters @135
- 10 Lateral Bar Burpees
The thrusters were very tough. The round @95 really kicked me - did 10, 6 and then 4. The 135 round did mostly rounds of 2. I could barely jump over the bar for the 10 laterals. So day 1 is in the books. Time to rest for Tuesday.
155lbs, 170, 185 and 200. Then I did 4 x 3 squat cleans(not touch and go) at 70-80% of my max. I did build each set - 145, 150, 155, 160. Wrapping my knee allowed for more depth and stability with my left knee. Then the last part of the workout was:
- 20 Thrusters @95
- 10 Lateral Bar Burpees
- 15 Thrusters @115
- 10 Lateral Bar Burpees
- 10 Thrusters @135
- 10 Lateral Bar Burpees
The thrusters were very tough. The round @95 really kicked me - did 10, 6 and then 4. The 135 round did mostly rounds of 2. I could barely jump over the bar for the 10 laterals. So day 1 is in the books. Time to rest for Tuesday.
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