Jan 19th- Jan 27th, 2015

Jan-19
*AM active recovery if needed based on stress/fatigue from weekend*
A. Squat Clean - 12-15 singles @ 60-65%; rest as needed (mechancis, technique, consistency work)
B. HB Back Squat NO TEMPO - 5 x 1; rest 3min (build, tough single for the day)
C. Strict CTB Pull-up - 50 reps for time
D1. GH Raise - 4 x 4-8; rest 60sec (not sure what your capacity is on these...use assistance if needed)
D2. DB 1arm Elbowing Row @31x1 - 4 x 6-8; rest as needed b/t arms + 60sec
+
Gymnastics Based Core Circuit - 20min
Including: Hollow Rocks, Arch Rocks, Planks, Crawling, L-sits    

NOTES: did not receive mail this monday

Jan-20
10min AMRAP @ 85-90% HRmax (use 220 minus age formula to preduct HRmax)
60sec AD
15 Wallball @ 20#
10 Burpees
60sec Row
15 KB Swings @ 53#
10 Box Jumps
Rest 3min
x3    

NOTES: emailed you heart rate and rounds/10min

Jan-21
A. Power Snatch - 12-15 singles @ 60-65%; rest as needed (mechanics, technique, consistency work)
B. Bnk Snatch Grip Push Press - 5 x 1; rest as needed (build to 1RM)
C. DB 2arm Neutral Grip Press - 5 x 3; rest 2min (heavy)
D. Russian KB Swing - 5 x 20 UB reps @ 2pood++ (if you have 80-90# KB's use that)
+
15-12-9-6-3
Deadlift @ 255#
Kipping HSPU    

NOTES:

A-#165 x15 clean pretty singles 

B- #235

C-# 60 fought that last rep last 2 sets

D-#90

Wod- 6:13 @275(reasons why I can't count in email) hspu need work very slow/falling off of wall. Regional standards 24x34 box 

Jan-22
60min choice cyclical @ Z1 (55-75% of HRmax)    

Jan-23
A. Front Squat - 4 x 2; rest 3min (build)
B. Muscle-up - 3 x 3.3.3; rest 20sec + 2min
C. BB Pendlay Row - 4 x 6; rest 2min (heavy across)
+
15 UB CTB PU
20 UB Front Rack Walking Lunges @ 135#
Rest 3min
x3-4    

NOTES:

A-265-285-305-325

B- easy reps

C- 185

Wod:

R1- :49

R2- :48

R3- :49

R4- :51

Jan-24
A. Split Jerk (blocks) - 12 perfect singles @ 60-65%; rest as needed
B. Strict HSPU - 10 UB sets of 3 NOT for time (perfect reps, get film & send)
C. Wtd. Rings Push-up @32x1 - 5 x 5-6 TOUGH reps 
D. Wall-facing HS Hold - 4 x 60sec UB; rest as needed b/t
+
60sec Airdyne @ 100% HRmax (but not 100% effort...)
Rest 30sec
x3
Rest 3min
...
60sec Row @ 100% HRmax
Rest 30sec
x3
Rest 3min
...
60sec Ski Erg @ 100% HRmax
Rest 30sec
x3    

A- 205# triplets and 3 singles 15 total

B- 3x10 Kipping could only do 1 strict hspu

C- did weighted ring dips with 55. Read ring dips need glasses....

D-unbroken.

Wod- emailed heart rate and cal/meters

Jan-25
Rest

Jan-26
A. Squat Clean - 12-15 singles @ 65-70%; rest as needed (mechancis, technique, consistency work)
B. HB Back Squat - 5 x 2.2; rest 30sec + 3min (build to max of the complex)
C. Wtd PRONE GRIP Pull-up - build to 1RM; rest as needed
D1. GH Raise - 4 x 4-8; rest 60sec (not sure what your capacity is on these...use assistance if needed)
D2. DB 1arm Elbowing Row @31x1 - 4 x 6; rest as needed b/t arms + 60sec
+
Gymnastics Based Core Circuit - 20min
Including: Hollow Rocks, Arch Rocks, Planks, Crawling, L-sits    

A- 15 reps at #225

B- 295-315-335-355-365

C- #125

D1- used 45 on each side 4x8

D2- #70 across

Jan-27
15min AMRAP @ 85% HRmax
15 KB Swings @ 53#
30cals Airdyne (AB = 60sec)
45 Double-unders
Rest 3min
x2                    

NOTES: emailed you HR and rounds/ 15min amrap

Jan 5-18, 2014

Jan-5
A. HB Back Squat @20x1 tempo - 5 x 4; rest 2min (build)
B1. RDL @3030 tempo - 5 x 6; rest 60sec (heavy, use lifting straps)
B2. Strict CTB Pull-up Clusters - 5 x 5.5; rest as needed b/t clusters + 60sec
C. BB Pendlay Row - 4 x 6; rest 90sec (heavy)
+
5 Muscle-ups
90sec AD @ 85% effort
Rest 90sec
x4    

NOTES:

A- 275-295-315-335-355

B1- 275

B2- last 2 reps of sets 3-5 I did 2 regular strict pull-ups cause I couldn't do c2b. Dropped off. Then did 2more c2b 

C-185

WOD unbroken on everything, full swings, assault bike @ 335-375 watts 

Muscle up- UB were not pretty... Felt off. Assult bike 331-359 watts across all 90 sec.

Jan-6
Swim/AD - 20-30min total @ mixed intensities
+
Gymnastics Based Core Circuit - 20min
+
Rehab/Mobility    

NOTES: 

3x300m swim in pool. Nice easy pace a little over 7min + mobility 

Jan-7
A. Muscle-Snatch - 5 x 3.3; rest 20sec + 90sec (heavy)
B. DB 2arm Neutral Grip Press - 5 x 5; rest 90sec (heavy)
C. BB CG Bench PRess @20x1 tempo - 5 x 5; rest 90sec (heavy)
+
5 Rounds
AMSAP Wall-facing HS Hold
60sec Sled-push @ VERY HEAVY, slow-grinding load

NOTES:

A- #155

B-#55

C-#195

WOD- loaded rogue dog sled & pushed outside to "grind" on the asphalt 

Jan-8
Swim/AD - 20-30min total @ mixed intensities
+
Gymnastics Based Core Circuit - 20min
+
Rehab/Mobility    

Jan-9
A. Front Squat @21x1 - 5 x 3; rest 2min (build, moderate)
B. Deadlift @31x1 - 5 x 5; rest 2min (build, heavy)
C1. Wtd. Strict Supine Grip Pulll-ups @21x1 - 3,3,3,2,2;rest 60sec (heavy)
C2. Kang Squat - 4 x 6; rest 60sec (mod-heavy)
+
2 Legless Rope Climbs to 15'
60sec Backward Sled Drag @ VERY HEAVY, slow-grinding load
Rest 2min
x4    

NOTES:

A- 135-155-185-205-225. 

B-315-335-355-385-405

C1-#55

C2-#155

WOD-loaded sled/pulled on rubber matting (believe it was 405#)


Jan 10

TEAM WZA swim wod 

teams of 3 

100 wallballs while one is on a parallette L-sit and one rests

300m swim for all

100 wallballs while one is on a parallette L-sit and one rests

did it with two guys that were competing on a WZA team

did the jan 10th programing sunday

Jan-11
A. Push Jerk / Split Jerk - test/mechanics + build to tolerance (report to me on this)
B. DB 2arm DB Neutral Grip Press - 6 x 3; rest 2min (heavy)
C. Wtd. Ring Dip @21x2 - 5 x 5; rest 2min (heavy)
D. DB 1arm OH Carry - 5 x 40m; rest as needed (100# all sets)
+
30-20-10-20-30
Calories AD
Box Jumps @ 24"    
on assault bike did 20-15-10-15-20cal

NOTES:

A- feels good

B- #60

C- #45

D #100

WOD-9:28


Jan-12
A. HB Back Squat @20x1 tempo - 6 x 2; rest 2:30min (heavy across)
B1. RDL @3030 tempo - 5 x 4; rest 60sec (heavy, use lifting straps)
B2. Strict CTB Pull-up Clusters - 5 x 5.5; rest as needed b/t clusters + 60sec
C. BB Pendlay Row - 5 x 4; rest 90sec (heavy)
+
15 Russian KB Swings @ 2pood
5 Muscle-ups
90sec AD @ 85% effort
Rest 90sec
x4    

NOTES: 

A-#355

B-#275
B2- DONE, Last rep in last set was a struggle
C- #185 made sure my form was perfect was not crazy heavy

Rowed royalty comp

6 rounds 

1min on

30 sec off

1st 2 min-656m

6min total- 1791m 

ass was on fire from the squats and Assault bike earlier

Jan-13
Swim/AD - 20-30min total @ mixed intensities
+
Gymnastics Based Core Circuit - 20min
+
Rehab/Mobility    

Notes: Olympic pool. 500m warm up & 300m continuous swim.

Jan-14
A. Power Snatch - test/mechanics + build to tolerance (report to me on this)
B. Bnk Snatch Grip Push Press - 5 x 1.1.1; rest 20sec + 3min (use jerk blocks, build, heavy)
B. DB 2arm Neutral Grip Press - 5,5,5,3,3; rest 90sec (heavy)

#60 2nd rd of 5, (4reps), 5reps last set of 5, 55 for set of 3's

C. BB CG Bench Press @20x1 tempo - 5,5,5,3,3; rest 90sec (heavy)
D. Sled Push - 5 x 30sec @ moderate load, very high turn-over; rest 3min
+
Test HSPU/Kipping HSPU & report to me    

NOTES: 

A- #185 fells good

B-135-185-205- 2@225 rested but couldn't hit it 

B2-#60 

C-#185

D- 2 plates and a #25 on turf with a dog sled. 45m,52m,48m,48m,55m.

+

HSPU feel good

Jan-15
-Rested and helped set up WZA-           

Jan-16
A. Front Squat NO TEMPO - 3,3,3,2,2; rest 2min (build, mod-heavy)
B. Deadlift @31x1 - 5,5,5,3,3; rest 2min (build, heavy)
C1. Wtd. Strict Supine Grip Pulll-ups NO TEMPO - build to 1RM; rest as needed
C2. Kang Squat - 4 x 6; rest 60sec (mod-heavy)

NOTES:

A- 205-225-245-265-285 feels good!
B- 315-355-405-455 caped it off @ 455 made a little bit of a big jump for temp should have gone to 425-430 in between.
C- #125, 90lb kb and 35lb kb

D- #165

Jan-17
A. Split Jerk (blocks) - 10 perfect singles @ mod-heavy; rest as needed
B. DB 2arm DB Neutral Grip Press - 5 x 5; rest 2min (heavy)
C. Wtd. Ring Dip NO TEMPO - in 5 sets, build to 3RM; rest as needed
D. DB 1arm OH Carry - 5 x 50m; rest as needed (100# all sets)
+
1k Row
200 Double-unders
1k Row    

NOTES:

Wod: did the 1k-100dubs-1k @ the Progenex tent at WZA after the events no warm up, took my rope out sat on a rower and hit it - 8:45

Jan-18
Rest

Dec 22, 2014- Jan 2, 2015

Dec-22
AM
Airdyne - 20min @ Z1+ (just above normal Z1 pace)
+
3-4 Rounds
20 Hollow Rocks
20 Arch Body Rocks
AMSAP L-sit Hold
AMSAP Side-plank ea side

PM
A. HB Back Squat @21x1 tempo - 4 x 8; rest 75sec (mod-heavy)
B1. Strict CTB Pull-up @21x1 tempo - 4 x 4.4; rest as needed b/t clusters + 45sec
B2. BB Back Rack Split Squat (not RLE) @22x1 tempo - 4 x 10 ea leg; rest 45sec
C. BB Bent-over Row @21x1 tempo - 4 x 10; rest 60sec (moderate)    

NOTES:

AM

Rowed 20min 4600m (G took AD)

PM

A-#265

B1-felt good

B2- #115

C- #135

Dec-23
60 Double-unders
20cals Assault bike  
20cals Row
Rest 90sec
x5 @ 85-90% effort
+
Rehab/Mobility 

PM
A. Gymnastics Skill/Play - 20-30min with focus on:
-HS holds
-Strict HSPU
-Frog Stand/Advanced Frog Stand
-HS Walking

NOTES:

R1- 4:45

R2- 4:40

R3- 4:53

R4- 4:51

R5- 4:50

Unbroken dubs 1st 3 rounds then broke once eon 4&5...last 3-5 reps

kept the AD above 300 watts
One pull/cal

Dec-24

AM
Rest

PM
A. Muscle-Snatch - 5 x 5; rest 60sec
B1. RDL @3030 tempo - 5 x 6; rest 75sec (mod-heavy across)
B2 CG Bench Press @21x1 tempo - 5 x 8; rest 75sec (mod-heavy across)
C1. Double KB Deficit Sumo Deadlift @4021 - 3 x 12; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 3 x 12; rest 30sec
D. DB 1arm Overhead Carry - 5 x 40m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)    

NOTES:

A- #135

B1- #245

B2- #155

C1- #70

C2- #30

D- #80

Dec-25
AM
Rest

PM
Rehab/Mobility    

Dec-26
AM
A. Strict Muscle-up - accumulate 14-16 total reps NOT for time
C. Wtd. Strict SUPINE GRIP CTB Pull-up @32x1 - 4,4,4,3,3; rest 90sec (15# across)
D. Wtd. Ring Row @31x1 - 5 x 10 w/ 25# plate; rest as needed

NOTES:

AM

Good. Weighing in at around 190#

Dec-27

AM(dec 26 PM) 
A. HB Back Squat @32x1 tempo - 4 x 4; rest 60sec (build)
B. BB Back Rack Walking Lunge - 4 x 24 steps; rest 60sec (155#)
C. Kang Squat - 3 x 12; rest 60sec (115# across)
D. Yoke Carry - 5 x 40m; rest as needed (315#)   

AM(after swim Wod in PM)
A. BB Shoulder Press - 6,6,6,4,4,4; rest 75sec (build)
*sub DB press if wrist is still hurting
B. DB 2arm Bench Press @21x1 tempo - 10,10,8,8; rest as needed (build)
C. Strict TTB - accumulate 35 reps NOT for time
D. Rings-support (top of dip) L-sit Hold - 5 x AMSAP; rest 60sec
+
Row - 6 x 500m @ 85% effort; rest-walk 90sec b/t    

NOTES:

AM

Did 12/26 PM this morning

A- 265-285-305-315

B-done 

C-done 

D-&done 

NOON

Swim wod

We did 5x200m 3 stokes and a breath, 5 strokes, 7 strokes, then two 3 strokes 

Then an open water relay 3x50m swim in the bay and 15 air squats. 3 ppl per team... Good amount of rest 

PM

A- used a 45 across. All the weight I had DB. (Diff box)

B- shoulder was tight skipped.

C-done

D- never over 15 sec core was shot

Row

R1-1:42.8

R2-1:42.0

R3-1:42.5

R4-1:42.4

R5-1:44.2

R6-1:44.5

Had almost no pull at the end



Dec-28
Rest

Dec-29
AM
Airdyne - 20min @ Z1+ (just above normal Z1 pace)
+
3-4 Rounds
20 Hollow Rocks
20 Arch Body Rocks
AMSAP L-sit Hold
AMSAP Side-plank ea side

PM
A. HB Back Squat @21x1 tempo - 4 x 10; rest 60sec (moderate)
B1. Strict CTB Pull-up @21x1 tempo - 4 x 5.5; rest as needed b/t clusters + 45sec
B2. BB Back Rack RLE Split Squat @32x1 tempo - 4 x 8ea leg; rest 45sec
C. BB Pendlay Row @21x1 tempo - 4 x 6; rest 60sec (mod-heavy)    

NOTES

Am

Rowed at z1 (4600m) 20min

G took the AD

PM

A- #255 - bueño 

B1- clusters were fun.... Last 2 reps were a fight.

B2- skipped legs/hammies needed a little rest. Tight.

C- 135 messed around with mixed grips as well

Dec-30
Swim Session - 30-45min total mixed intensities
+
Rehab/Mobility 

PM
A. Gymnastics Skill/Play - 20-30min with focus on:
-HS holds
-Strict HSPU
-Frog Stand/Advanced Frog Stand
-HS Walking    

Dec-31
AM
Rest

PM
A. Muscle-Snatch - 5 x 5; rest 60sec
B1. Snatch Grip Deadlift (PL style NOT Oly) @4121 tempo - 4 x 8; rest 75sec (mod-heavy across use straps)
B2 Bench Press @21x1 tempo - 4 x 6; rest 75sec (heavy across)
C1. Double KB Deficit Sumo Deadlift @4021 - 4 x 8; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 4 x 8; rest 30sec
D. DB 1arm Overhead Carry - 5 x 40m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)    

NOTES: 

A- #135

B1- #245

B2- #155

C1- #70

C2- #35

D- #100

Jan-1
AM
Active Recovery (AD/Swim/Run/Row)

PM
Rehab/Mobility    

NOTES: 15min pool 10mim ocean

Jan-2

Went a little off programming today did one of guidos Wods with some of the peak team. 2 rope climbs

20wallballs (30lb)

200m run

6rounds

16:57

Rx was a 20lb ball I used a 30 to add a little strength use to the Wod, and I kept up with one of our girl team regional athletes using a 14.

Jan-3
AM
A. BB Shoulder Press - 5 x 5; rest 75sec (build to tough 5)

Thought I would have gone to 155-165#

B. DB 2arm Bench Press @21x1 tempo - 8,8,6,6; rest as needed (build)

Struggled up last couple reps of 80&85#

 
C. Strict TTB - accumulate 40 reps NOT for time
D. Rings-support (top of dip) L-sit Hold - 5 x AMSAP; rest 60sec
+
Airdyne - 4 x 3min @ 85% effort; rest-walk 3min b/t    

NOTES:

A-45,95,115,135

B-60-70-80-85 Struggled up last couple reps of 80&85#

C- sets of 5

D- less than 10sec then tucked knees. Hard to fully extend legs and hold

+

(Swam 3min on\off intervals)
Was at a hotel gym and pool. 

Jan-4
Rest

20mim beach jog 8am