Thursday October 24

Today was only pre-event training.  I did some mid day and again in the evening. I hate tapering - the decrease in training kills me.  I am also getting sick - bad timing.

Friday October 25

Some very light training as I leave at 5am for CFNE.  I also spent 2 1/2hours watching an evening football game and froze my ass off.  Needless to say it didn't help my cold.

Saturday October 26: Competition Day at CFNE

I left at 5am and arrived around 7am.  My first event was Triple Take:
3 x 3min AMRAPs with a 30second rest in between.

1st: 10 thrusters at 65lbs- jumping pull ups
2nd: 10 power cleans - target burpees
3rd: push jerks - box jumps 20inch

Ended up winning all 3.  It was very intense but I stayed steady.

Next was the agility course - which I really screwed up getting over the hurdles.  That slowed me down big time.  Bonus points were collected with max CTB in 30secs and than max c+j @135 in 30sec.  Did 12 pull ups - with 2 no rep.  I did 4 clean and jerks.

Last was 1minute max reps at 115lb bench - got 33 reps.  Then a 30sec rest and then max hang squat cleans @115.  I ended up with 17 or 18 reps.  We had to pause on top - slowed me down awful.

Over all I am very excited with my results.  I had a head cold and still did very well.  Exciting as I look forward to the 2014 Open.

Sunday October 27: Complete day off as I was very tired and sick.

Monday October 28
I did some light training - due to my very congested lungs.  Coughing like crazy - so rest.

Tuesday October 29

Mid day I did a 5rm strict press.  I managed 5 @ 115.  Then did max reps at 85% - 100.  I ended up with 10 reps.  Felt very sluggish.

Late afternoon - completed 4 sets of max unbroken deadlifts at 225 with a 30sec rest in between each set.  Ended up with 20, 17, 16, 14 reps.

Followed that with some pull ups and push ups.

Feeling a little better today.

Tuesday October 22

AM:
1. Did some HSPU holds
2.  Ez high hang snatch work
3. 10 x 200m row on 20sec- goal was to hold into the 30s.  I held around 1:38 - but did have to stop the session at 8 rounds - legs were tired.

PM:
1. Warm up with 7min on the AD
2. Heavy power clean - build to a heavy single.  Only got to 175 - dam pissed lately on my heavy cleans and snatch.  Much lower than usual in terms of weight.  Not sure why.
3. Clean Grip TnG dead lifts - build to 305
4. Bench Press work for Saturday - 4 sets of 5 reps at 115 - 135
5. 10min AD - alternating 30sec- stopped at 8min - again tired legs.

Wednesday October 23

Recovery Day
1. AD for 8min
2.  Row 1000m easy
3. Mobility work
4. Did some skill work for Saturday with 65lbs

Felt sluggish today.  Will complete some pre-event work on Thursday.

Monday October 21:
AM:
1. Core work
2. DU practice
3. HSPU Holds
4. 14min erg work
- 45sec @85%
- 15sec @15sec

PM:
1.  Warmed up with 6min AD
2.  Front Squats: 2.2.2. x 4/20sec rest - 3min
- I started at 205. By the time I reached the last set it was a struggle.  I dropped to 195 and was able to get through the last cluster.

2. 3x:
- 10 Thrusters @95
- 10 pull ups
This went very well.  I was just under 3min.  The pull ups were unbroken for each round.  The thrusters:  1st unbroken/2nd 6 and then 4/3rd 4-4-3

After the rest:
- 30 cals AD
- 20 Box jumps
- 10 Burpees

I was trashed for this.  It was a fight the entire way.

Getting very excited for Saturday.

Friday October 18:  
1.  Snatch work - heavy single and then a 3 rep TnG.  This was awful today.  I only got up to 125 for a single.  I was standing too high - no re-dip.  I need to really get the snatch lift fixed.  For the TnG - got 115 alright.  I was really pissed but I let it go.  Can't wait for Nov 16 oly clinic.

2. 2 Rounds:
- 20 hang cleans @115
- 40 T2B
- 60 Wall Balls(I used a 24lb ball to 10ft)
The wall balls were broken into 10 reps the 1st round.  2nd round was rep counts of 6-8.  Over all I was happy - but tired especially after Wednesday rowing.

Saturday October 19:
1. Weighted dips and pull ups.
For dips I did 40lbs on the rings for rounds of 5.
Pull ups: 25lbs for rounds of 5.

2. 10min AD:  worked hard - got 155cals
- 10min rest
Then: 30 power cleans at 135 and 60 burpees.  Time was about 7:30.  Burpees were unbroken and steady.  The power cleans - opened with 8 and then did rounds of 4 to 5.

Sunday October 20:  Rest Day - did some mobility and easy rowing

Thursday October 17

So back on Tuesday I was really feeling the legs.  I started with my usual warm up and then proceeded to a clean and jerk x 2.  I struggled a fair amount.  I felt alright early on but as I got up to 160- my push jerks really felt flat.  I was able to knock out 165 but it was ugly.  I then did an AMRAP 10 or snatches at 75lbs and 25DUs.  Felt good early on but my tired legs kicked in especially on my crappy DUs which I have to go 1 single - 1 double.  By the last 3 minutes I was doing 3-5 snatches at one time.  I finished with some single arm rows and mobility.

Wednesday was an active recovery day.  Did an easy 1000m on the erg and 7 minutes on the AD.  Then did some dead hang pull ups and T2B.  Also a few ring dips and some more mobility to prep for Thursday.


Thursday Workout:
1. Strict Press 3-3-3-3-3
I did 120lbs for 4 sets.  My 4th set was tough to complete so for the fifth I dropped to 115.

2. Heavy triple push press
I built up to 160 and 165 for 3.

I did video tape the last 2 sets of strict and my 160 and 165 heavy triple for Brandon.

Friday and Saturday are pretty hefty training days before I start to deload for next weekend's masters event at CFNE.  I am getting very excited for this event.

So Friday October 11 was rest and some slight warm up for Saturday.  I did 3 rounds of 250m row and some jump rope work.  Then an easy 600 run.  That was it for the day.

Saturday was B4B event.  I started with Grace at 145lbs.  It went alright - my time was 4:10(which is a PR for me).  My 135lb Grace is 2:55.  I then had 20 minutes to recover and then did Helen meets Grace.  I ended up doing it alone since my partner was sick.  Helen went alright - my runs felt heavy(haven't done much running).  I did all 3 rounds of KBs unbroken.  The pull ups: unbroken 1st round, broke at 8 for the 2nd round, and the 3rd round broke at 4.  I really felt that last round.  Time wise I was around 11 minutes or so.  I then start Grace at 135lbs.  I completed rounds of 4 to 5.  Kept a stead pace all the way through.  Finish time was 15:20 I think(give or take a few seconds).  I felt good the rest of the day.  Sunday I did some easy AD work and some mobility and then shut it down.

Monday October 14 I started with:

1.  Front Squats 5 x 3 build.  I maybe took to big of a jump going into my last set.  I jumped from 185 to 205.  I was able to just get in 3 reps with the 3rd some what of a challenge.

2.  Squat Clean Cluster:  2.2.2. x 4 on 20sec/3min.  My legs felt heavy but my clean warm up felt good.  I started at 145 and did that for the first 2 rounds.  Then the 3rd moved to 155 and the last round 165.  I felt much better with my form, though I still need more hip ext.

3.  Later in the day back squats rounds of 2 reps.  I worked up slowly to 185 and sat in the hole.  I then moved to:

21-15-9 of:
- squat cleans @95
- lateral bar burpees

My last round of sq cleans I could only get 3 before needing to put the bar down.  I the lateral bar burpees went alright.  The last 3 to 4 of each round became a struggle for me - getting over the bar.

So a good day of training.  We shall see how I feel Tuesday.

Only 11 days until CFNE Master's event.

So here it is Thursday October 10 and I am slightly behind again with my blog post.  So some back tracking so I can get up to date.

Friday October 4:
C and J x 2 on every minute for 12minutes.  Started at 155 and finished the last 4min at 172.  Felt really good throughout the entire duration.  Due to time I ended up doing some HSPU work and 100KBs.

On Saturday I did 25min on the rowing machine alt 30sec at 90% and 30sec at 60%.  Then did some snatch skill work and some KB work.

Sunday was some easy AD time and mobility.

Monday October 7:
1.  Strict Press 3 x 3: finished at 120 the last set.  I did video tape and posted on my vimeo site for Brandon to look at.
2.  Front Squat 3 x 3:  Felt sluggish but was able my last set at 215.

3. Later in the day amrap 6 of:
10 Thrusters
10 TTBs

3min rest

10 Power Cleans
10 Burpees

I did great on these and only after realized that I was suppose to complete 7 of each rather than 10 reps of each.

2min DU's: legs were tired.  I did 77 if I remember correctly.

Tuesday October 8:
Mid morning I did 24min on the erg alt 30sec hard and 30sec easy.

Mid afternoon:
1. CG Deadlift 3-3-3-3:  worked up to 325lbs
2. L-Sit work

3.  5X:
250 row
200m run
15cals AD
- This was alright though my 2nd run I just about fell on my ass.

Wednesday October 9:
1.  Easy rowing and AD time.  Also some KB work.

Today - Thursday my legs are feeling a little tired.  Time to rest for Saturday which will be:

- Grace
- Then Helen meets Grace- all on my own

Today was a double workout.  The first workout was snatch work.  After warming up I completed 15 reps of snatch lifts ranging from 75-85% of my 1RM.  I started with 5 reps at 105lbs.  The rest were completed at 115lbs.  I did video tape the lifts - dam awful form.  As Brandon put it - all muscle snatches.  I then completed a 5RM hang snatch.  First at 100lbs and 2nd round at 105lbs.  Again not enough legs and hips, leaning too far forward, and not enough hip extension.

The 2nd workout was some snatch high pulls - a first time for this.  I also completed some KB swings to assist in the warm up.  I followed with 1600m on the rowing machine.  Then completed:
4 rounds of:
- 15 burpees
- 25 cals on the AD
- 5min rest
1st: 1:55
2nd: 1:48
3rd: 1:45
4th: 1:55

I really died on the last one.  My legs felt really heavy after the first round.  But over all happy since my 2nd and 3rd were faster than my first round.  Another pretty good day.

Monday's training consisted of the following:

1. Back Squat - find a heavy 10rep for the day.  Well I read the workout wrong and did 190lbs for 20reps unbroken.  It felt really good and strong all the way through.

2. Complex: Clean Deadlift - Hang Sq Cl - Sq Cl.  I was able to work up to 175.  I failed at 180.

3.  Then 3 different 3min AMRAPS to prep for the CFNE Master's event on October 26.  This will be my very first event in the 55-59 age group.  I used 95lb weight for all the movements.  In the competition I will use 65lbs.  Looking very forward to that.

Today over all went very well.  I am back to feeling good- gaining some weight as well.

Tuesday:
1.  Snatch Grip Deadlift Wave - totally new movement for me.  I started at 155 and ended up at 180 for my last round.

2. Complex: Hang Power Clean x 2 - Push Press x 3:  worked up to 165lbs.  I struggled on the 3rd rep of presses - had my head back too far.  Need to work on presses lots more.

3. 3x:
- 450m row
- 35 sit ups
- 25 KBS
This went alright - held around 1:46 per 450.  Sit ups were unbroken and the KBs were split 15 and then 10 per round.

Wednesday:
I worked on form drills for the clean and snatch.  Also did some mobility, easy 10min on the AD, and some KB work.

Looking forward to Thursday and Friday.