2/1/17 – 2/19/17 – Pre Open Prep 2

2-Feb

AM

60 min easy skill work in the pool. Just some under water work, some skill work, some play, and some laps

This was fun. Did some kicking drills with fins, no fins, kick boards, side strokes, under waters, etc. Tried to see how short of time I could do two 25m underwater swims. Did 2 with 15 second rest. It stung a bit.

PM 

A1. Bent knee hollow body holds; 30 seconds x5; rest 30 sec

A2. Side plank powell raises; 10-12×5/side; rest 30 sec

A3. Circling back extensions; 5 reps in both directions x5; rest 30 sec

A4. HAnging straddle L hold; amsap x5; rest 3 min

B1. Single arm farmers carry; 20 steps x4/side; rest 30 sec

B2. KB windmills; 3 slow controlled reps x4/side; rest 30 sec

B3. KB arm bars; 3 slow controlled reps x4/side; rest 30 sec

B4. Single leg semi straight hip extension isometric; 20 seconds

x4/side; rest 2 min

+

locomotion work 20-30 min

horse, forward rolls, duck, lizard, bear, ostrich, backward rolls,

hollow rolls, soft rolls, crab, etc.

A & B complexes done. All movements felt great. Circling Back Extensions were tough. I liked those. Didn’t do any locomotion work. It was late in the day and I was pretty smoked.

3-Feb

AM

A. Squat snatch; 2 reps on the min for 12 min @185# – Felt sharp and solid. Movement feels really good right now.

B. Hang squat clean x1/front squat x3 – 1 complex on the min for 6 min @245# – Felt really good. Accidentally did a full clean instead of hang. just realized.

+

3 sets:

Row 200m @100%

10 thrusters @95#

10 power snatch 95#

rest 4 min actively on rower @2:00 pace

+

3 sets:

Row 200m @100%

20 unbroken wall balls 30#

10 power clean 115#

rest 4 min actively on rower @2:00 pace

Done and these were nasty. I was pretty messed up after a bit. Good session, all movements unbroken, but realistically had to slow dow the 200m row sprint a bit. Was going at like 1:22 for the first few sets and it caught up to me. Trying to row at 2:00 in between was tough.

+

3 rounds for time:

10 OHS 135#

50 double unders

2:17, tripped once on DU’s in 2nd round, but recovered fast. OHS felt like a PVC until last set then it felt like 225, My legs completely gassed. The last set of DU’s was tough. Raced a bunch of the guys in this so we went out like bat out of hell. 

+

mobility work 30-45 min

Done. Hip work

PM

Watt bike 20 min @200 watts (jump off every 4 min and perform 10

unbroken S2O 155#)

Skipped this one and went to play tennis for a little while

+

Assault bike 20 min @250 watts (jump off every 4 min and perform 50

foot hs walk)

Done. This felt great. Good sweat and a really good session of HS walk practice. Getting some comfort back in HS walking.

+

mobility work 20-30 min

4-Feb

Team training

Feb 4th

EMOM 30 min TO2

Min 1: 6-8 Synchro HSPU

Min 2: 6-8 Synchro Chest to Bars

Min 3: 25 Ft HS walk Waterfall Style – I was flying on these today. Kept trying to beat Brannen, but 25′ was taking about 7-8 seconds. So glad to have some confidence back.

+

For Time TO2

50 Synchornized Toes to Bar

50 Synchronized Bar Facing Burpees

20 Rope Climbs

Did with Macy, don’t remember time but I did a big chunk of the rope climbs and they are feeling much faster.

+

Guys Vs Girls

For Time

AB 300/200 Cals

Row 150/125 Cals

Ski Erg 75/50 Cals

Me/Kyle Spears/Joey  vs Kyle Ruth/Brannen/Ben Williams – Took us about 14:48, The bike was easily the hardest. Finished in about 6-6:30, the first row was tough, but after that it was just a game of sprinting all out. 

5-Feb

OFF

6-Feb

AM

Assault bike 1 min @450 watts

5 squat clean AFAP 255#

rest 2 min actively on assault bike @200 watts

x3

+

Assault bike 1 min @450 watts

5 squat snatch AFAP 175#

rest 2 min actively on assault bike @200 watts

x2

+

Assault bike 2 min @400 watts

30 wall balls 30# AFAP

rest 2 min actively on assault bike @200 watts

x2

+

Assault bike 30 seconds @900 watts

10 thrusters 115# unbroken AFAP

rest 4 min actievly on assault bike @200 watts

x2

This was a gnarly session. Brannen hopped in with me and kept me from being a sissy. I was pretty trashed after this. The short rest is was did it. The power output didn’t feel too high, just short rest. I guess it was high relative to how you look at it. Felt good on all movements. Everything unbroken. Was going to do TnG on the heavy cleans and snatches but figured that wasn’t really the point. Was able to hold wattage for all sets. 

+

20 min amrap @easy pace

Row 1 min

10 tall kneeling band hip extensions

10 sec sinlge leg sorensen hold

10 unloaded hip thrusts

2 sissy squats

2 twisting squats

2 rotational medball tosses to wall @moderate effort

6 side to side jumps

Ran short on time in the AM. Did this later in the PM and it worked out well as I needed a good unwinding session. Right knee is a little irritated. I’ll get some work done over the next few days and keep an eye on it. Did about 6 minutes of breathing after words and some soft tissue work on my quads. Feeling much better.

PM

For time:

20 deadlift 135#

10 cals ski erg (15)

30 double unders

20 deadlift 185#

15 cals ski erg (18)

30 double unders

20 deadlift 225#

20 cals ski erg (25)

30 double unders

20 deadlift 275#

25 cals ski erg (30)

30 double unders

20 deadlift 315#

12:02, I upped the calories to make the race between Brandi and I closer and it worked. DU’s unbroken each set. DL’s were 135 – UB, 185 – 10/10, 225 – 8/7/5, 275 – 8/7/5, 315 – 10/5/3/2 Fought like crazy on the last set of 20 at 315. Brandi and I got to the bar at the same time and she started before me. I had to dig pretty hard. Ski erg was easily the hardest part for me. My lats were blown up. Fun workout. 

7-Feb

AM

Active recovery swim work 60 min “play/recovery”

Swam with Travis. Great session. Lots of volume, but great technique work. Feeling much more comfortable in the water again.

300m mixed warm-up
+
6 x 50m; rest 1 min
+
10 x 75m; rest 30 sec – these felt great.
+
6 x 25m underwaters; rest about 1 min

PM

A. Single arm farmers walk; 20 steps x4/side; rest 1 min

B. Sandbag carries; 100 feet 200# x5; rest 1 min

C. Single arm waiters carry; 20 steps x4/side; rest 1 min

D1. Single arm plank; 30 seconds x4; rest 30 sec

D2. Elbow side plank powell raises; 10-12×4; rest 30 sec

D3. False grip ring to chest isometric hold; 20 seconds x4; rest 30 sec

D4. HAnging L hold; amsap x4; rest 30 sec

D5. Tall kneeling KB around the worlds; 5 reps in both directions x4;

rest 30 sec

D6. Bear crawl; 50 feet slow and controlled x4; rest 30 sec

+

Stair stepper 15 min easy cool down

All done. Great session. Loved the Round the worlds. Feels great on t-spine. Sandbag carries felt good. OH DB carry was 100#

8-Feb

AM

A. Split jerk; build to a moderate effort single – Worked up to 375 with no misses. Felt sharp.

B1. Feet elevated back bridge hold; 20 seconds x5; rest 40 sec

B2. Tuck front lever; 20 seconds x5; rest 40 sec

B3. Assisted german hangs; 20 secons x5; rest 40 sec

B4. Parallete shoot throughs; 5 reps x5; rest 40 sec

B5. 2.5# weighted shoulder cars; 2 slow controlled reps x5/side; rest 1 min

All done. Great complex. Took a while though and it kinda burned me out before the tester.

+

For time:

20 S2O 135#

20 burpee box jumps 24″

20 S2O 135#

20 bar facing burpees

20 S2O 135#

5:27, S20 went UB, 10/10, 10/10, BBJO’s were fast then last 4 reps got slow, bar facing burpees were slow. I felt gassed on this one. Didn’t sleep well last night and was a little out of push. All good though. Body feels good.

+

ski erg 15 min easy cool down

Done. this felt great. Just a smooth easy pace

PM

Row 10 min easy

Ski erg 10 min easy

Assault bike 10 min easy

true form 10 min easy

sled dreg light 10 min easy

watt bike 10 min easy

stair stepper 10 min easy

+

locomotion work 15-20 min

This was a great sessions. I think I was around 120-130 the whole time. Felt really good to move & sweat. Ran short of time to do the locomotion work, but that’s more of an excuse really. If it were programmed in to the rest of the work I would have made it a priority. Going to knock it out today during my rest day.

9-Feb

OFF

10-Feb

AM

18 min amrap
40 burpees
4 cleans (225)
30 burpees
8 cleans (205)
20 burpees
12 cleans (185)
10 burpees
16 cleans (135)

1 round + 31 burpees – Bleh. Wasn’t tough today. I didn’t want to hurt and it showed. Shit session. I want to blame it on sleep last night, and that could have had something to do with it, but I felt good the rest of the day. I think just poor attitude and honestly I just didn’t want to suffer that long today. I still pushed hard, but I could have easily gotten passed the 225 cleans and into the 30’s.

… immediately following completion of this workout you have 10 minutes to find 2RM hang snatch. 

Build to 250#. Felt really strong. I did 5 attempts with no misses. Super happy with how this felt. Wore flats and just a belt. Huge testament to the improvement in my movement quality. It felt really smooth and stable. Shoulders felt great.

PM

11 min amrap:

7 strict hspu

11 CTB pull ups

14 cals rowing

My goal was 8 rounds and hit it on the dot. Got to the rower with like 20 seconds left and hit all the calories. HSPU’s & CTB were unbroken. Row was around 1200-1300 for most rounds except the first and last round. Happy with my effort on this one. It was a good push.  

11-Feb

7 min AMRAP:

40 Pistols (alternating)
30 Box Jump Overs – 24″
20 PS – 165#

1 Round + 24 Box Jump Overs 
This was a fun workout. I was a little worried about the pistols because of my right knee. But I had a great warm-up and Tony and I did some work the night before. They actually felt really fast. Did the 40 in under a minute and breathing was pretty good. I used to have to hold my breath at the bottom. I was breathing in the bottom today and able to keep a fast turnover. The box jump overs were a little tough, I didn’t feel that springy. Did a set of tng on the snatches then just ripped fast singles. Should have/could have pushed harder on those. They felt like a toy. Breathing was super high but I know I just had to hold on as I start the second round with about 2:30-3 min left. Second round of pistols were pretty good. I was about 7-8 reps ahead of Ben I think. Started the box jumps fast and those were ridiculously hard to do fast. My legs were smoked. I was jumping as hard as I could to try and stay ahead. Bounded all reps the first round and this round they were scattered just based on what I could do. We ended up tying. I was on top of the box at my 25th rep when the clocked hit 7. Fun workout, fun race.
+

Hopped in on a modified set of Travis’s A/B intervals, then did some hip movement work. Feeling good!

PM:

4 hours of paintball. Running around killing Trevor and watching Kyle Spears get lit up over and over. What an awesome time.

12-Feb

OFF

13-Feb

AM

Assault bike 1 min @450 watts

5 squat clean AFAP 275#

rest 2 min actively on assault bike @200 watts

x3

+

Assault bike 1 min @450 watts

5 squat snatch AFAP 185#

rest 2 min actively on assault bike @200 watts

x2

+

Assault bike 2 min @400 watts

35 wall balls 30# AFAP

rest 2 min actively on assault bike @200 watts

x2

+

Assault bike 30 seconds @900 watts

10 thrusters 135# unbroken AFAP

rest 4 min actievly on assault bike @200 watts

x2

Muuuuuuuch better this week than last week. I adjusted well. Actually did some TNG reps at the 275 & 185 snatches. Felt strong. The WB’s were tough at 35 reps. And of course the last 2 pieces were just gross. I could barely hold 900 watts on the last set but dug as hard as I could. Recovery was miles better from last week.

+

25 min amrap @easy pace – Did in PM after tester. Felt great. Good cooldown for the day and helped my knees

Row 1 min

10 tall kneeling band hip extensions

10 sec sinlge leg sorensen hold

10 unloaded hip thrusts

2 sissy squats

2 twisting squats

2 rotational medball tosses to wall @moderate effort

6 side to side jumps

PM

7 rounds for time:

36 double unders

12 power clean 115#

6 pistol squats

9:40, UB on DU’s, PC’s went 6/6, 9/3, 9/3, 9/3, 8/4, 8/4, 4/4/2/2, pistols were fast and felt great. I wore flats today too doing them. First time ever in a workout. VERY happy about that. Heavy breathing for me on this one. It felt fast. I could push harder on PC’s next time.

14-Feb

AM

Active recovery swim work 60 min “play/recovery”

300m mixed warm-up (free, back, corkscrew)
+
6 x 50m; rest 1 min- GOLF – Much better score than last week. Aroud 30-33 strokes
+
4 x 200m; rest 60 sec – These felt good. Long intervals for me but happy to be pushing the pace/distance each week.
+
7 x 25m underwaters; rest about 1 min – The first two on these were really tough, then I adjust and they got better. 

PM

A. Single arm farmers walk; 20 steps x5/side; rest 1 min – 125# DB. Need to go heavier next time.

B. Sandbag carries; 100 feet 200# x6; rest 1 min – Done. Felt strong. Not bad at all.

C. Single arm waiters carry; 20 steps x5/side; rest 1 min – 100# DB for all sets.

D1. Single arm plank; 30 seconds x5; rest 30 sec

D2. Elbow side plank powell raises; 10-12×5; rest 30 sec

D3. False grip ring to chest isometric hold; 20 seconds x5; rest 30 sec

D4. HAnging L hold; amsap x5; rest 30 sec

D5. Tall kneeling KB around the worlds; 5 reps in both directions x5;

rest 30 sec

D6. Bear crawl; 50 feet slow and controlled x5; rest 30 sec – Did 2 sets of all this and shut it down. Lost some motivation today. It’s nice out and just felt like getting out of the gym. Played some spike ball before hand with Kyle, Adam, & Ben.

+

Stair stepper 15 min easy cool down – Going to walk the dogs for a while.

15-Feb

AM

A. Strict press; 3, 2, 1; rest 2 min – 185, 195, 215 – Felt pretty good. 

B1. Feet elevated back bridge hold; 20 seconds x6; rest 40 sec

B2. Tuck front lever; 20 seconds x6; rest 40 sec

B3. Assisted german hangs; 20 secons x6; rest 40 sec

B4. Parallete shoot throughs; 5 reps x6; rest 40 sec

B5. 2.5# weighted shoulder cars; 2 slow controlled reps x6/side; rest 1 min

All done. Great shoulder work. Took a good bit, but felt great when I was done. Tuck front lever is feeling strong.

+

21-18-15-12-9-6-3

S2O 115#

bar facing burpees – 9:30, UB S2O, Burpees were a pretty good speed the transitions were the only slow piece today. I didn’t feel like going 100% so I just went smooth and practiced breathing and good movement. Happy with that choice. 

+

ski erg 15 min easy cool down

Done, felt good.

PM

Row 12 min easy

Ski erg 12 min easy

Assault bike 12 min easy

true form 12 min easy

sled dreg light 12 min easy

watt bike 12 min easy

stair stepper 12 min easy

+

locomotion work 15-20 min

Didn’t end up training until later in the evening so I cut it short. Did the Row/Ski/AB + locomotion work. Body feels really good. Right knee lower patellar is the only minor thing right now. 

16-Feb

OFF

17-Feb

AM

15 min amrap:
6 clean and jerk 125/185#
9 TTB
12 box jumps 24″

… immediately following completion of the workout 5 min to establish a

1rm snatch (not maximal effort here, again just build comfort with the

short time frame and load selection)

8 rounds + 2 C/j, 265# snatch. Tough breathing for me on this one. I was moving pretty well on the BJ’s & ttb. The difference was my speed on the c/j’s, that’s where I was resting. Wasn’t heavy, just out of breathe. Happy with how I pushed though. I bounded probably half my rounds, which I found easier than step down.

+

A. Barbell walking lunges 95#; 20 steps x4; rest as needed

B. Two arm KB OHS (light load, ensure a tight lockout, practice

positions and depth); 5 reps x5; rest as needed

C. Single leg hip thrusts; 12-15×4; rest 1 min bw sides

D. Bent knee hollow body hold; 20 seconds x4; rest 2 min

PM

6 rounds for time:

12 unbroken thrusters 115#/75

24 calories assault bike

13:32, good one. Thrusters felt strong. My bike pace was around 315-330 watts. That was definitely the deciding factor. 

+

Assault bike 20 min easy cool down @150-250 watts

18-Feb

14 min amrap:
20 deadlift 225#/125
12 muscle ups
100 double unders
20 deadlift 275#/175
12 muscle ups
100 double unders
20 deadlift 315#/225
12 muscle ups
100 double unders
20 deadlift 365#/275
12 muscle ups
100 double unders

I ended up with 11 deadlifts at 365#. Breathing & muscle ups were the limiter. Specifically in the dip. This was a fun workout. I haven’t testted muscle up under heavy breathing like that in a while. Glad I got some oft that work in before the Open.


(if you complete up to this point before the time cap, that is your score for the workout and do not go back to the top)

19-Feb

OFF and go from here

Play an hour of tennis. Body feels good.