8/31/12 – Training + Balls Training Session 2

AM A. Pause above the knee squat snatch 2, 2, 2, 2, 2, 2; rest 2:30 185, 185, 195, 205, 215x, 215 Felt ok. I need to work on my positioning in the bottom during my start. If you watch close you can see my adjust my midline during the pause. Lack of mobility causes this in the start. Don’t feel like I’m fully extending very aggressively either. Maybe should back off on the weight. Thoughts? 185 http://www.youtube.com/watch?v=a17fV1kUZq4&feature=youtu.be 195 http://www.youtube.com/watch?v=3liq8W4Uit4&feature=youtu.be 205 http://www.youtube.com/watch?v=SmSbWZ9eSC8&feature=youtu.be 215 miss 2nd http://www.youtube.com/watch?v=YPAElHcEA-Q&feature=youtu.be 215 http://www.youtube.com/watch?v=yGLUO2Dy8Vw&feature=youtu.be B. Seated behind the neck shoulder press 5, 5, 3, 3, 2, 2; rest 2 min 125, 135, 145,155, 165,175 Felt good. There is no cheating in this movement. I like it. I have to really focus on rotating my scap downward. I lack some ext. rotation so I get some bump and grind if I’m not careful. C. TnG deadlift 10, 10, 10, 10, 10; rest 60 seconds 315, 320, 320, 320, 325 Felt like I chose the right weight. I felt like I was moving slower than I looked on video. These felt really good today. Lower back never tightened up. It was all glutes and ham which I guess is that way it’s supposed to be. No joint problems either. Pretty happy. Fired up for later. You think I’m scared? After last weeks session I’m not scared of anything.  5 sets: http://www.youtube.com/watch?v=r244iFgHzXs&feature=youtu.be PM Run 400m for time Rest EXACTLY 1 minute 4 rounds For time all out: 30 unbroken wall balls 30 unbroken double unders 1:05 + 7:50 Run was measured with a wheel but lots of sharp...

8/29/12 – Swim + Skill Session

Swim 30 min continuous – tech and vary strokes Worked on bilateral breathing for the first 10 minutes. Then basic freestyle. Swam a few laps breaststroke. I don’t know what I’m doing.  Did a few laps with the hand fins and buoy. Felt good this morning. Never stopped. Would like to swim a mile for time some day. PM 30-45 min skill session – 2-3 main skills max Practiced some reverse shot toss with a broken 35# kettlebell with no handle. + Worked on some triple jump for a while as well. Really need some help with this. I’m not saying I want to focus on being super explosive right now but I think this is a skill I need to improve on. Some minor technique tweaks could save me during an event. + Partner trade off One person walk as far as possible on hands in three attemps. Short rest in between attemps. While the other partner does squats on the indo board. Pretty fun.  Some videos of a few jumps from the past few weeks. Would love some advice. http://www.youtube.com/watch?v=7lduyJcT3aQ&feature=youtu.be http://www.youtube.com/watch?v=7AKKuEn1AdQ&feature=youtu.be http://www.youtube.com/watch?v=wCTfMPP1Y9w&feature=youtu.be http://www.youtube.com/watch?v=iH_ZMLkxVFc&feature=youtu.be...

8/28/12 – Training

Tuesday 10 min amrap @80% Airdyne 20 calories 10 thrusters 95# 10 chin ups 4+20 cal All unbroken. Airdyne felt good. Body was pretty stiff today. Hard to get moving at first. Felt good after first 2 rounds. Rest 5 min 10 min amrap @80% Run 200m 16 walking lunges 8 KB snatch 1.5 (4/hand) 6 rounds Run felt good. Last set was a little sluggish. Rest 5 min 10 min amrap @80% Row 250 10 wall balls 10 hang power clean 95# 4 + 250m Row was around 1:50-1:55 Did hang power cleans first by accident. Power cleans were easy. Wall balls were easy. Felt pretty tired and sluggish on this one. By this point I was it was hard to stay mentally focused.  Haven’t done a session like this in a while. Next weeks will be...

8/27/12 – Training

Monday A. Power clean; build to a tough single 305#, 315#x Just below parallel on 315. Felt great today. So went for the PR. Just missed it. 315 Power clean miss http://www.youtube.com/watch?v=ScGWK2ebQts&feature=youtu.be B. Amrap power cleans in 3 min @90% of A C. Amrap power cleans in 2 min @80% of A D. Amrap power cleans in 1 min @70% of A  9108 Went back to back on these. Felt like I gave everything. Looking back on video doesn’t seem like it though.Tried not to squat clean any. The last 275 power clean was caught just at parallel. Either way, felt strong today. Fun session....