Free...: October 2011

0/30
AM
10 min amrap:
200 meter run
5 hspu
10 hang power clean 135#
5 rounds + 100m
tweaked my right wrist…

PM
Run 5 min z1 warm up
+
Run 5 min 90%
Walk 3 min
x4
+
Run 5 min z1 cool down
Active meditation. Cold sunny day... good day to be outside, breathing, feeling alive and free like the wind... Fun!

10/29
A. Build to a 1rm clean and jerk
45x5, 75x5, 145x3, 175x1
195x1 - http://youtu.be/Fahd2brLMpA
215x1 - http://youtu.be/ybKzh_zdsqg
230xf - http://youtu.be/d1Str8Gt8D0
230xf - http://youtu.be/gtzp9j1dHK0
225xf
* did not have any explosion power. Felt more like lifting heavy stuff or doing a long training i.e. active meditation...

B. Front squat 1x5; rest 3 min
255x1, 265x1
275x1 - http://youtu.be/X9L8-JeLEIw
300x1(PR)

305xf
Camera died...
C. Split jerk 2x3; rest 3 min
185x2, 190x2, 195x2
+
"Isabelle"
135# snatch 30 reps for time
6:24 (PR)
was NOT exploiting the ground. Upper body was compensating a lot.
Missed 18th and 20th rep!

10/27

AM
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
14:18

heavy at the power cleans... Jerks were ok. Starting to use momentum as bar comes down.

PM
Class
Worked on Hang squat snatch. Positioning the bar and exploiting the ground… not being efficient.
4x15 @ 85#

Hang squat clean. Worked on positioning the bar and also exploiting the ground. same problem as in snatch
4x5 @ 75#

10/26
AM
6 rounds for time:
5 muscle ups
10 burpees
7:20

4 rounds unbroken
5th round broke muscle-ups 5th rep
6th round broke muscle-ups (2+2+1)

Car got towed so could not complete PM training.

10/23
AM
3 rounds for time:
400 meter run
21 2 pood kbs
12 chest to bar chin ups
11:04 - all kbs unbroken. broke last set of chin ups - grip.

PM
Run 5 min z1 warm up
+
Run 5 min @ 90%
Walk 3 min
x3
+
Run 5 min z1 cool down
cool!… enjoyed being outside, feeling alive!... active meditation...

10/22
AM
A. Build to a 1rm snatch
45x5, 45x5, 65x5, 95x3
115x3 - http://www.youtube.com/watch?v=dQ86GySp0P0
145x1 - http://www.youtube.com/watch?v=mcD3BrynhH4
155x1 - http://www.youtube.com/watch?v=mgff07darTQ
160xf - http://www.youtube.com/watch?v=6ZnjGZaGLL4
160x1 - http://www.youtube.com/watch?v=nAPZtfR7mEk
165xf - http://www.youtube.com/watch?v=juDb5dv-u-g
165xf - http://www.youtube.com/watch?v=nKOJuIw7aAU

* having troubles positioning the bar so that the weight travels up. Also not exploiting the ground UP!... instead thrusting the bar and hence jumping forward - shoulders/arms pulling vs legs pushing on ground.
B. Snatch Balance 3x3; rest 3 min
135x5 - http://www.youtube.com/watch?v=XYzk5KSMlfY
155x3 - http://www.youtube.com/watch?v=GuAbQnhhDAU
170x3 - http://www.youtube.com/watch?v=fE_B88VgvRQ
175x(2+1) - http://www.youtube.com/watch?v=wilI6mTi000
+
"Grace"
4:27 (PR) - first 10 reps touch and go!

10/20
PM
Class

Snatch

65x5, 65x5, 105x5

120x4 – http://www.youtube.com/watch?v=k8ntO8PgJsU

140x(2+f) – http://www.youtube.com/watch?v=_trwUJVw_zY

140x(2f+1) – http://www.youtube.com/watch?v=zICR878f4rU

140x3 - http://www.youtube.com/watch?v=8cnTZyZpfRE

140x3 - http://www.youtube.com/watch?v=OYoHGoLxS_Y

140xf - http://www.youtube.com/watch?v=Y_F0V4LWfTQ

Hang squat snatch practice – Still having troubles finding the point of contact. The problem is that I don’t position myself under the bar prior to jumping/accelerating the bar. My body is slightly forward and the bar is accelerated at an angle vs straight UP. So practice from hang & finding the jumping position, under the bar.

- http://www.youtube.com/watch?v=GSCLF2468hM

- http://www.youtube.com/watch?v=puqtaiLHSQU

- http://www.youtube.com/watch?v=ZxUjz56jUF4

- http://www.youtube.com/watch?v=AJJoCLj2DF8

- http://www.youtube.com/watch?v=dpco82SZmKQ

- http://www.youtube.com/watch?v=cyPhsH3ggJA

- http://www.youtube.com/watch?v=glcri6ThkrU

- http://www.youtube.com/watch?v=pwMptsEpYr8

- http://www.youtube.com/watch?v=DXyXOKmOok4

10/19
AM
3 rounds for time:
400 meter run
20 burpees
7:07 - http://www.youtube.com/watch?v=AMuL1uErr1o

PM
3 rounds for time:
20 thursters 95#
20 kbs 1.5 pood
8:01

legs were tired, still feeling the split squats... semitendinosus tendon feel extremely tight!

B. Weighted chin ups @ 30x1, 3, 2, 1, 1; rest 2 min
60x3 – http://www.youtube.com/watch?v=gPRhMwlp0Ms
70x3 – http://www.youtube.com/watch?v=aWergBo67Pk
75x2 – http://www.youtube.com/watch?v=Vm5gFCxKEiQ
90x1 – http://www.youtube.com/watch?v=xsE26Fv7kfU
102.5x1 – http://www.youtube.com/watch?v=v1WIu-kkwyQ
110x1(PR)

C. Lunges to 6" step @2010, 16 continuous steps alternating x3; rest 2 min
95x16 – http://www.youtube.com/watch?v=ms9yVF7tk_c
115x16 – http://www.youtube.com/watch?v=Hx9Y2Z1_pOA
125x16 - http://www.youtube.com/watch?v=eoPcrvd6VaU

10/16
AM
"Jackie"
1000m row
50 thrusters 45#
30 pullups
6:16 (PR)

PM
Run 10 min z1
+
Run 4 min @85%
Run/walk 2 min @50%
x4
+
Run 10 min z1

FUN! - by the end of the last 10min Z1 (7min of the run), i started to cramp - quadricep near the knee.
legs feel tired from the weekend. Upper body is ok.

10/15
A. Build to a 1rm snatch
45x5, 75x5, 95x4
125x3 - second lift was good. I had a good point of contact and legs did most of the work. did not jump forward.

140x1 - http://www.youtube.com/watch?v=IzHhRun_o4A
150x1 - http://www.youtube.com/watch?v=ar8YyRYspS4
160xf - http://www.youtube.com/watch?v=lIf6BtMFd_M
160xf - http://www.youtube.com/watch?v=cWyam-4GNG0
160x1 - http://www.youtube.com/watch?v=o8JQ3n41wiE
170xf - http://www.youtube.com/watch?v=Tice0lwUejg
170x1 - matched my previous PR :)

175xf - http://www.youtube.com/watch?v=cttGMjSOKmA
175xf - http://www.youtube.com/watch?v=hMS50tsQ_Q4

B. Build to a 1rm OHS
185x3 - http://www.youtube.com/watch?v=of3RUp2sUq8
230x1 - http://www.youtube.com/watch?v=Dmui8x3_DBo
250xf - was tired, did not control the weight as i started to stand up. i know i can complete this weight... just a matter of time.

250xf - http://www.youtube.com/watch?v=iPX74ZxEF0c
250xf - http://www.youtube.com/watch?v=FsPTnaC6LK0
250xf - http://www.youtube.com/watch?v=L5AYIBQhboI
+
For time:
100 back squats 185#"
was changed to 30 squat clean @ 185#
9:30 - camera died before the end of the training. Felt my back a lot (fatigued) hence had to take time so that technique remains somewhat acceptable.

10/13
PM Class
Hang Squat Snatch
45x5
75x5 - http://www.youtube.com/watch?v=8imhszcgW_k
85x5 - http://www.youtube.com/watch?v=Ksq8SvnY36A
95x5 - http://www.youtube.com/watch?v=5edYUFh0OKU
90x5 - http://www.youtube.com/watch?v=VTfqBqR-1r0
90x5 - http://www.youtube.com/watch?v=9I-RY8LmLIg

Hang Squat snatch was not working since i tend to jump forward and pull with arms. Pierre decided that we should work on exploiting the legs only. Working on pushing with legs vs pulling with arms. The power is generated with lower body ONLY!!!

Jumping Pull
90x3 - http://www.youtube.com/watch?v=WnzlqmU_9kk
90x3 - http://www.youtube.com/watch?v=R9_UOeevyJY
90x2+f - http://www.youtube.com/watch?v=UiITYrGRK6w
90x3 - http://www.youtube.com/watch?v=Ztj3uNQeUgU
90x3

Jump/Hang Squat Clean- idem for clean. Need to exploit the ground to accelerate the weight.
125x5 - http://www.youtube.com/watch?v=bOGszm69_R0
125x5 - http://www.youtube.com/watch?v=lFpuCUl8TZg
125x5 - http://www.youtube.com/watch?v=-XptTMOiOTM
125x5 - http://www.youtube.com/watch?v=0bJKwwD7wFU
125x5 - http://www.youtube.com/watch?v=yHmUjPMovKs
125x5 - http://www.youtube.com/watch?v=dD5_mLmRq8g
125x5 - http://www.youtube.com/watch?v=3HFxiqKyMsQ
125x5 - http://www.youtube.com/watch?v=_tcfiwMoc6M

10/12
AM
For time:
75 burpee box jumps 24"
5:48

PM
"Karen"
150 wall balls for time(film)
6:52 (PR)

10/11
A. Build to a 1rm Back squat in 15 min
45x10, 135x5, 135x5, 225x2 (warm-up)
275x1
305x1 - http://www.youtube.com/watch?v=oftb4TIBT14
330xf - http://www.youtube.com/watch?v=INNyOtk5qkQ
320xf - http://www.youtube.com/watch?v=3u5mhZ_BEDw
Rest 10 min
B. Take 85% A and perform 1 amrap set @30x0 (film)
267x3

+
Row Sprint
20 seconds x5; rest 3:00
Rest 6 min
20 seconds x5; rest 3:00
Rest 6 min
20 seconds x5; rest 3:00"
1 - 107m    6 - 110m    11 - 110m
2 - 109m    7 - 110m    12 - 109m
3 - 110m    8 - 108m    13 - 107m
4 - 109m    9 - 111m    14 - 108m
5 - 111m    10 - 109m    15 - 108m

10/9
OPTathlon (Men Results)
TESTING:
Event 1:
Clean and Overhead in 10 min
- pick up weight, rack it on shoulders, then overhead anyhow
- as many attempts as needed in the 10 min
- once racked, as many attempts as needed to get overhead will be allowed - i.e. power clean x 1, split jerk x 3 attempts is allowed
- athlete MUST show control overhead at judges discretion per rep
Scoring: Sinclair Formula - weight adjustment in pounds
45x5, 95x5, 145x3, 185x1 (warm-up)
220x1 - http://www.youtube.com/watch?v=bP5e9ZtJspA
235xf - http://www.youtube.com/watch?v=PKzqNlRpui8
235x1(PR)
240x(c+2f jerk)

240xf - http://www.youtube.com/watch?v=njiTw5PWda8

Event 2:
Standing Triple Jump
- The first phase is a hop from a stand still, which requires the athlete to take-off from a two-footed stand, split in mid air, and land on the preferred foot. The next phase is a long stretched step, landing on the opposite foot. The last phase is the jump, where the athlete lands on both feet: Allowed 3 attempts
- MUST stick 2-foot landing in order for it to count - i.e. both feet planted, meausre it taken from back of heel of foot furthest back
- feet sliding upon final land is considered a failed attempt
- falling forward is fine as long as feet remain in place for measure - i.e. tipping forward once landed
- falling backward will result in a measure taken from the point of your body furthest back towards take off area
- falling to the side is the same result as long as feet are solidly placed on ground for measure - i.e. no sand pit landing
Scoring: Furthest distance in feet + inches achieved in best of the 3 attempts

1 - 21' 7"
2 - 22' 3"
3 - feet moved

Event 3:
Row Repeats
- 500 m row, rest 90 sec, 500 m row
- athlete MUST remain on rower for 90 sec rest period with oar/handle placed in rack and feet strapped in foot buckles
Scoring Concept 2 weight adjustment formula - total time for 1K

500m - 1:36
90sec rest
500m - 1:46

Event 4:
Total Reps in 7 minutes:
- 150 double unders "buy in", then, as many rounds in time remaining of 7 wall balls - 20/12# to 10 ft and 5 burpees - jump to touch 1 foot above max reach on wall after chest hits deck on every burpee
- hip crease below knee cap in wall balls
- athlete must squat on 1st rep of every wall ball before throw
- each athlete uses rope assigned to them - all ropes are heavy weight Rx ropes
Scoring: Total reps accumulated in 7 min
7 round + 6 Wall balls (234 reps)

Event 5:
Overhead Shot Put Toss
- reverse overhead shot put toss - 16# men, 8# women
- stand backwards on line, 3 attempts to reverse throw toss overhead for distance in feet + inches
- feet cannot be moved/shuffled until ball is released and athlete cannot fall backwards over line; this is considered a failed attempt
Scoring: Furthest distance in feet + inches achieved in best of the 3 attempts
top throw: 24' 3"

Event 6:
3000 m run
- runners start the race from a standing position along a curved starting line
Scoring: Total time for 7.5 laps of 400 m track
11:36

10/7
OFF
Went for a good breakfast and enjoyed the sun for most of the morning.
Training at Invictus to feel the machine… 70-85%.
C&J
45x5, 89x5, 111x5, 155x2
188x1 - http://www.youtube.com/watch?v=W_amJlj_F-w
203xf - http://www.youtube.com/watch?v=5-sccX3bE0A
203x1 - http://www.youtube.com/watch?v=50v3bXHSfgA
225xf - http://www.youtube.com/watch?v=87pULHujxRw
225xf

when the load starts to increase, i am having troubles going under the bar, still trying to push-press it!

triple jump practice; could not stick landing!
shins started to hurt after the training.

Row intervals
20 seconds x4; rest 3:00
1 - 108m
2 - 110m
3 - 109m
4 - 108m
Shane helped with technique; need to get deeper in my catch position. So "squat" down vs bending with back. Also tempo/cycling time need to be more fluid.

DU practice
50x4; 3min rest
all sets unbroken

10/6
PM Class
Travel to San Diego :)

left at 3am Montreal time, arrived 2pm Sand Diego.
Went to bed at 8pm, woke-up Oct 7 at 6am. Felt rested, Happy, Hungry, and Horny!

10/5
AM
10 rounds for time:
4 hspu
8 chest to bar pullups
6:55

completed 11 rounds, lost concentration on round 5!
felt good, paced the training around 85-90%.

PM
25-20-15-10
Thrusters 95#
Sumo DLHP 95#"
tried to do these two trainings during the same cession. This was a bad idea so during the first set, i modified the training and only completed 15-10 Thrusters and Sumo DLHP. It was a good decision.
http://www.youtube.com/watch?v=g9AGkKhNWQY

10/4
A. Back Squat @30x0 5,4,3,2,1; rest 3 min
45x10, 135x6, 185x5, 225x4, 245x3, 275x2, 295x1
B. Front Squat 3, 3, 2, 2, 1; rest 3 min
225x3, 225x3, 245x2, 255x2, 275x1
+
Row Sprint
20 seconds x4; rest 3:00
1 - 106m
2 - 108m
3 - 110m
4 - 107m
stop the training here. Felt good though wanted to keep some energy in the tank.
Rest 6 min
20 seconds x4; rest 3:00
Rest 6 min
20 seconds x4; rest 3:00

10/2
Took the day off training. Rested, reflected… felt good!
AM
5 rounds for time:
10 burpees
200 meter row
5 heavy power snatch

PM
Run 10 min z1
+
Run 4 min @85%
Run/walk 3 min @50%
x4
+
Run 10 min z1

10/1
A. Build to a 1rm clean and jerk
45x5, 95x5, 135x2
185x1

185xf - http://www.youtube.com/watch?v=87s-C1hFCIA
stop the training here. Still not recuperated at 100% was having troubles accelerating the bar.

9/29
PM Class
Feeling so, so… still tired and did not feel as explosive as usual/tired
Snatch
45x5, 65x65,
115x(f+1+f+1), 120x4, 135x3, 145x(f+1), 145x2
150x1

Hang Squat Snatch
95x4, 95x5, 95x5
since i was missing too many lifts, Pierre decided that we should work on snatch technique. The reason why my bar travels forward after the push is that my bar/centre of mass is on my toes. Once the explosion of the hips occur, the bar will travel forward vs up. Therefore prior to"jumping"/extension, the bar/center of mass should be slightly on heels (end/back of foot arch). Then jump UP!!!!!!

Hang squat snatch practice
- http://www.youtube.com/watch?v=cyM0p54OIlc
- http://www.youtube.com/watch?v=JCmpHhbzJPo
- http://www.youtube.com/watch?v=wv3rMo-3c2U