Free...: January 2012

22-Jan 3
rounds for time:
10 shoulder to overhead 185#
10 chest to bar pull ups
10:44 - 1sr round unbroken; then hit the wall on the 2nd round. focus on being dynamic and maintaining the form. at this weight, it is critical.

21-Jan
AM
A. 20 min olympic lifting skill work with 65-75%1rm's. 10 minutes
both movements, work on depth of receiving
45x5, 75x5, 95x5
125x3 - www.youtube.com/watch?v=NpEtfQUjNlg
125x(1+f+2) - www.youtube.com/watch?v=WwpOIxGrUaM
130x3
130x3

B. Push jerk @32x1, 2, 2, 1, 1; rest 2:30
did split jerks for this exercise. my mistake
195x2 - http://www.youtube.com/watch?v=Lx6MC0-iKXQ
205x2 - http://www.youtube.com/watch?v=MkSChXL7O30
215x1 - http://www.youtube.com/watch?v=seiZtoTQ94Y
240xf - http://www.youtube.com/watch?v=139lrgJr_Bw
C. Laying dumbbell tricep extensions @41x1, 6-8x4; rest 2 min
30x8, 35x8, 35x8, 35x6
D. Toes to bar 15 unbroken x4; rest 90 seconds
all sets unbroken

PM
10 min amrap:
10 power clean and jerk 95#
10 bar facing burpees
5 rounds + 13 - unbroken
focus was on breathing. constant breathing. controlled breathing. still lots to experiment.

20- Jan
Amrap C2BPU 49(PR) - Breathing… how do we breathe. through mouth, through nose. deep inhale, deep exhale, shallow, controlled… how are you breathing NOW?

19-Jan
pm
squat snatch; somewhat rested. though in control ("zen" mode). with more sleep i could be more explosive/dynamic...
45x5, 65, 95, 85x5, 105x4, 125x3
145x3 - http://www.youtube.com/watch?v=Xgoaawae0Ls
160x1 - http://www.youtube.com/watch?v=obdmQ06Aqfs
160x1 - http://www.youtube.com/watch?v=1d0wE2-Icf0
170x1

145x3* - http://www.youtube.com/watch?v=EeolOmoQEak
145x3,145x3
* clearing the knees and how you position the bar following this IS critical. this will allow a better ground contact since the bar will be well positioned ABOVE the pubis

18-Jan
AM (6am) - there is a big difference on the state of mind (am, noon, pm). how do we prepare for such trainings. how can we seek for "optimal" control, execution, performance. what do you think?… how do you perceive the time of the day?… how does your body perceive the time of the day?… how much can the state of mind influence?… what are the consequences?.

5 rounds for time:
3 muscle up ring handstand push ups
10 OHS 135#
30 doube unders
13:54 - all OHS unbroken
last round of DU was very broken.
MURHPU were harder at the end. using hips in later round to "push" up
http://www.youtube.com/watch?v=7jEPaE6svGs

PM (2pm)
3 sets:
3 tough TnG power snatch
Airdyne 30 seconds @95%
Rest 3 min
125x3 - http://www.youtube.com/watch?v=cABobSE83bM
(158m, 1:35, 409watt, 1701cal/hr)
135x3 - http://www.youtube.com/watch?v=EGfTZxCELvc
(155m, 1:36, 386watt, 1629cal/hr)
145x3 - http://www.youtube.com/watch?v=rTNYe1_4hgM
(156m, 1:36, 394watt, 1654cal/hr)
+
3 sets:
3 tough TnG power clean
Row sprint 30 seconds @95%
Rest 3 min
185x3 - http://www.youtube.com/watch?v=zrfmAMG0ITI
(159m, 1:34, 417watt, 1734cal/hr)
195x(f+3) - http://www.youtube.com/watch?v=FEox5nQUx0o
(156m, 1:36, 394watt, 1654cal/hr)
205x3 - http://www.youtube.com/watch?v=UfMfRVqmW0U
(156m, 1:36, 394watt, 1654cal/hr)
* definitely felt that the CNS was not rested/available. live and learn!

17-Jan
PM
A. Front squat @32x1, 4-6x3; rest 2:30 (try to achieve FULL depth)
45x5, 95x5, 135x6
185x6 - http://www.youtube.com/watch?v=PFejn-7vbrk
235x5 - http://www.youtube.com/watch?v=W6U134ZXDTo
235x5 - http://www.youtube.com/watch?v=LPA-AOde06I
235x4

B1. Close grip bench press @31x1, 6, 4, 2, 6, 4, 2; rest 90 seconds
175x6 - http://www.youtube.com/watch?v=X30q4WRoByU
195x4 - http://www.youtube.com/watch?v=ykCdQDOck9E
205x2 - http://www.youtube.com/watch?v=sQnDDwboyAM
185x6 - http://www.youtube.com/watch?v=wfK2lmdw7Ak
200x(3+f)* - http://www.youtube.com/watch?v=AHWdFqA6BB4

*merci Isa!!!
210x(1+f) - http://www.youtube.com/watch?v=Ht9WveWb-Rw

B2. Weighted chin up 3, 2, 1, 3, 2, 1; rest 90 seconds
70x3, 90x2, 105x1, 90x3, 100x2(pr), 110x1 - http://www.youtube.com/watch?v=TfKZrGBKJcg

C. Weighted dips @31x1, 3x3; rest 2 min
90x3 - http://www.youtube.com/watch?v=0jO24D3Mj94
100x3 - http://www.youtube.com/watch?v=MpzIAZu6FEI
110x3(pr) - http://www.youtube.com/watch?v=Aay4vlxoqQE

15-Jan
AM
30 squat cleans for time 175#
5:10 - 7 sc unbroken. need to work on depth. lack of flexibility, lack of control. not trusting the body.

PM
Row 5k for time
19:12 (pr) - Roch was an increadible help. he steped in at the right moment. i was starting to loose control. he helped regain control of breathing, technique, focus.

14-Jan
AM
A. Find a 1rm close grip bench press
45x10, 45x10, 95x5, 135x3, 155x2, 185x1
205x1 - http://www.youtube.com/watch?v=QreqMMJc5Jo
215x1- http://www.youtube.com/watch?v=G6SAl-Tprw0
225x1(pr)

235xf - http://www.youtube.com/watch?v=LhMqMhZOABw
B. Drop A 10% and perform 5 sets of 2; rest 3 min between sets
all sets at 202#
1 - http://www.youtube.com/watch?v=JuNZnfQi4eY
2 - http://www.youtube.com/watch?v=MitDiKqhrpU
3 - http://www.youtube.com/watch?v=7hFdyfebYgs
4 - http://www.youtube.com/watch?v=ylLZB1bahxk

C. 100 ring push ups for time
4:12 (30 unbroken, stop before hitting the wall)

D. 100 GHD sit ups for time
4:25 - unbroken

12-Jan
PM
Class
Clean practice. finding good point of contact, using the ground.
worked at 60% "energy" levels. not sleeping well due to schedule changes!... not feeling as powerful/quick.
- http://www.youtube.com/watch?v=ZRYvY7q-flY
- http://www.youtube.com/watch?v=hRND2uSYKgE

11-Jan
AM
5 rounds for time
10 single Arm KB over head squats R 1.5 pood
10 single Arm KB over head squats L 1.5 pood
5 muscle ups
5 ring hspu
11:12 - all sets unbroken

PM
Row 500 meters for time
1:33 - started WAY too fast… i was already struggling after 200m!
technique was bad. i lost control. did not maintained form, did not keep composure. it hurts! its had to remain focus, in control!… hey how much does it hurt?… relative to what are we comparing the "pain"

10-Jan
PM - still having problems with camera.
A. Back squat 2, 1, 2, 1; rest 3 min
45x5, 135x5, 135x5, 225x4, 265x2, 290x2, 315xf, 290x2, 315xf
back squats felt particularly hard. trying to start a new morning schedule. body has not adapted to go to bed early and wake-up early. still "sleepy" when training (8h30am).

B. Incline bench press @31x1, 6-8x3; rest 2 min
45x10, 170x6, 165x(5+1), 160x(6+2)

C1. Pendlay rows @31x1, 4-6x5; rest 90 seconds
45x6, 96x6, 105x6, 110x6, 115x6, 115x6
back was well engaged. right side felt weak at maintaining the posture.

C2. Standing strict dumbbell shoulder press 6-8x5; rest 90 seconds
50x8, 50x8, 50x8, 50x8, 50x8
left shoulder feels tight from standing db press. last set, 7th rep i felt a pinch in the shoulder shooting towards elbow. pinky felt warm.

8-Jan
AM having problems with camera. it stop in the middle of the wod...
3 rounds for time:
10 thrusters 155#
30 chin ups
1st and 2nd round unbroken. i hit the wall on the second round of pull-ups. should have partitioned though it was good to see critical drop off point. when arriving on my third round of thrusters i had no more energy to be dynamic/explosive to squat clean the bar. i partitioned thursters in five sets of 2. 3rd round of pull-ups were partitioned (20+5+5)
7:38

PM
Row 5 min z1
+
Row 1 min @90%
Rest 1 min
x5
Row 3 min @90%
Rest 3 min
x5
+
Row 5 min z1
mentally challenging, the will to do the training was tested. how do you know you are pushing at 90% and not merely faking!
3min rows at 90% were particularly hard!

1min intervals
2nd set 298m, 343 watt, 1489 cal/hr, 1:40/500m
3 - 291, 391, 1399, 1:43
4 - 286, 303, 1343, 1:44
5 - 289, 313, 1376, 1:43

3min intervals
1 - 769m, 211 watt, 1051cal/hr, 1:57/500m
2 - 793, 239, 1123, 1:53
3 - 777, 225, 1075, 1:55
4 - 781, 229, 1087, 1:53
5 - 779, 227, 1081, 1:55

7-Jan
AM - having camera problems.
A. Squat clean 3x3; rest 90 seconds (80% effort, perfect form and fast)
45x5, 455, 95x5, 115x3, 115x3, 145x3, 175x3, 185x3, 185x3, 185x3

B. Bench press 1.1.1.1.1x3; rest 15 seconds/rest 3 min (90%1rm)
135x5, 165x3, 195x(3+f+1)*, 190x5, 195x5
* got stuck under the bar, too heavy!

C. Overhead single arm dumbell extensions 8-10x3/arm; rest 1 min bw side
25x10, 35x10, 35x10

D. GHD sit ups 20x5; rest 1 min
all sets unbroken

5-Jan
PM
Amrap C2BPU (45) - was physically tired... lack of sleep!

Class
Snatch basics
practicing displacement of bar from floor to point of contact - bar acceleration in one split of a second - impulse like.
45x5, 45x5, 65x5, 85x5, 85x5, 115x5, 115x5, 115x5, 115x5, 115x5
1 - http://www.youtube.com/watch?v=IOJ9D_VAZQs
2

4-Jan
AM
10 rounds for time
3 muscle ups
10 pistols/leg alternating per side
11:11

all muscle-up unbroken, all pistols unbroken. still having problems going all the way down while keeping heel on the floor. did a big warm-up for pistols though still tight (1st attempt doing only 5 pistols/leg) - http://www.youtube.com/watch?v=caP20qMhMa8.

PM
5 TnG deadlift heavy
Airdyne 25 seconds @110%
Rest 3 min x5
135x5, 135x5, 225x5, 275x5, 315x5
all DL at 375x5. the DL were heavy starting round 1. on later rounds (3,4,5) back was taking most of the load - NOT good form.
1 - 133m row, 422 watt, 1750 cal/hr

2 - 129m, 385, 1623 - http://www.youtube.com/watch?v=s0ISfGeuy88
3 - 129m, 385, 1623 - http://www.youtube.com/watch?v=gtIiSqOKARo
4 - 125m, 350, 1504 - http://www.youtube.com/watch?v=cEytoEN-tYo
5 - 126m, 358, 1533 - http://www.youtube.com/watch?v=pJ8ju8WyJJw

3-Jan
PM
A. Back squat 2, 2, 2; rest 3 min
45x5, 135x5, 135x5, 225x4
285x2 - http://www.youtube.com/watch?v=r-ptpF6nGlI
305x(1+f) - http://www.youtube.com/watch?v=SXGl6FkogWM
305xf, 295x1 - http://www.youtube.com/watch?v=m45PZCkteEU

B. Seated single arm dumbbell shoulder press @31x1, 8, 6, 8, 6; rest 90 seconds bw arms
35x8, 45x8, 60x(4+2f)*, 45x8, 50x6
*too heavy.

C1. Weighted strict chest to bar chin up 1x5; rest 90 seconds
60x1, 65x1, 75xf, 65x1, 70xf

C2. Split jerk @31x1, 4-5x5; rest 2 min
185x5 - http://www.youtube.com/watch?v=J7xObc1fHcg
195x(4+f) - http://www.youtube.com/watch?v=XFF6vTMcQ6c
195x(f+3+f) - http://www.youtube.com/watch?v=52q_oe9vjt4
185x(3+f) - http://www.youtube.com/watch?v=SAnaNOvkcWQ
185x(3+f)

shoulders were tired - "randori". at the moment of fatigue i had to focus on dropping under the bar vs push-ressing/pressing the bar over head. - technique is key, form is key, power/speed is key. how do you control all of these under fatigue.

1-Jan
AM
30 squat snatches for time 135#
4:55 (PR) - first 9 snatch unbroken!

happy! felt in control, in balance, explosive, good breathing/pace. had a good sleep. previous night was good/fun - family time, very important.

PM
Row 5 min z1
+
Row 30 seconds @90%
Row 30 seconds @50%
x5
Row 1 min @90%
Row 1 min @50%
x3
5 min amrap @85%
10 box jumps
10 burpees
10 kbs
Rest 5 min
x2
+
Row 5 min z1

1 amrap - 3 rounds + 20reps
2 amrap - 4 rounds

31-Dec
AM
A. Squat clean 3x3; rest 90 seconds (80% effort, perfect form and fast)
45x5, 95x3, 95x3, 125x3, 135x3, 155x3
185x3 - http://www.youtube.com/watch?v=1l24g97OGpY
185x3 - http://www.youtube.com/watch?v=oCDRKUbLvw0
185x3

* load was 80% of 1rm... too heavy should have used 70% of 1rm for THAT day (sleep. eating. thoughts. energy.).

B. Push press @32x1, 6, 4, 2, 2; rest 2:30
175x6 - http://www.youtube.com/watch?v=e6LKTOt5NW0
195x4 - http://www.youtube.com/watch?v=cwTJ5jwSBKI
205x2

215xf - http://www.youtube.com/watch?v=hG_UqiZuNSI
did not keep back engaged, was not as explosive as the set before. crytical drop off with that load. could have succeeded at 210 - would have been tough sets.

C. Incline bench tricep extensions @41x1, 8-10x4; rest 2 min
no db so used KB
20x10, 20x10 - http://www.youtube.com/watch?v=fXo2uwcp_Hg
30x10 - http://www.youtube.com/watch?v=aNrHIoS2khY
30x8 - http://www.youtube.com/watch?v=vHrbbDaIjYE

D. GHD sit ups 20x4; rest 1 min
all sets unbroken