Tuesday November 29, 2011

AM

Swim - 5 min warm up

+

Swim 25 m @ 60% free style

10 push ups pool side

rest 30 sec x 5

(rest 5 min)

+

dive in - swim 25 m free style @ 100%

rest 1 min x 5

+

free style as long as you can continuous and comfortable

rest 3 min x 3

PM

Hills:

10 min light run warm up

+

40 sec bounding run uphill - not a sprint - more of a high knee run with a little bound in each step

run easy down for 3-4 min x 6

+

10 min easy run cool down - work on pace!

Saturday November 26, 2011

AM
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Noon
30 squat clean for time
225#

PM
Nicole
AMRAP rounds/reps in 20 min
Run 400 m
AMRAP chin ups


Results:
A.  DU/Burpie 4:29
With the exception of the first 50 DU, I couldn't get them unbroken.  I would always mess up on the first 1-5 then string together the remainder needed.  However the Burpies were all unbroken and felt strong.
B.  225 Squat Clean.  7:10.  These were all singles throughout.  I hit 15 SC around 4 min then picked it up and spent less time in between reps to finish stronger than I started.  
C.  Round 1 - 44 pull ups
      Round 2 - 21 pull ups
      Round 3 - 17 pull ups
      Round 4 - 17 pull ups
      Round 5 - 17 pull ups
      Round 6 - 14 pull ups
      Round 7 - 20 pull ups
      Round 8 - 6 pull ups (ran out of time)

Friday November 25, 2011

A. Power Snatch - 3 x 3 @ 80%; rest 2 min
B. PS TnG reps x 10; rest 1 min x 4 - use loads as you feel for "pop"
C. Ring HSPU practice - 10 min





Results:
A.  3 X 3 @ 185
B.  10 X 4 Snatch TnG with 135#
C.  10 min Ring HSPU Practice, 4-5 X 5

Thursday November 24, 2011

AM
Swim 25 m free style @ 80%
rest 1 min x 15

PM
Run 5 min easy warm up
then...
Run 4 min @ 70% max HR
walk 1 min x 5
then...
Run 5 min easy cool down

Wednesday November 23, 2011

AM
A. Split Jerk on blocks - 3,2,1,3,2,1; rest 3 min - 2nd wave better
B. Push Jerk TnG reps heavy x 8; rest 2 min x 3
C. Power Clean x 1/Split Jerk x 1 - 80%; 5 sets; work on feet

PM
8 min @ 85%:
10 toes to bar
10 burpees
Row 400 m

rest 4 min actively

8 min @ 85%:
10 lunges
10 HSPU
10 sit ups
Run 200 m

rest 4 min actively

8 min @ 85%:
3 muscle ups
10 KBS - 1.5 pd russian
20 double unders

Results:
A.  155, 175, 195, 165, 195, 205
Doing the split jerks from the blocks (or our makeshift pins) helps a lot.  You dont have to worry about how youre getting the weight down.  You can put all your emphasis into the up.  These jerks felt great, I was getting depth and a wide split.
B.  TnG Push Jerks 135, 155, 175.  This was the first time attempting this lift so I wasnt sure how to load it.  After the first set I got the hang of it and loaded up a little.
C.  225, My shoulders were smoked from the A & B

PM.  10 T2B, 10 Burpies & Row 400 felt fast.  Burpies are my thing now.
         Lunges, HSPU, sit ups and run, the run felt slow and clunky
         MU, KBS, DU, I couldnt string together 3 mu to save my life.  Dont know why.  I think my technique is off.

Tuesday November 22, 2011

22nd - 120-240 min hike 
pack food for a longer hike
climb a mountain - so its a 1-2 hour ascent
constant movement

Monday November 21, 2011

AM
bigger run warm up
+
30 m flying efforts @ 90-95% - work on turnover!
walk back rest x 3
+
Run 30 sec @ 90% - form!
walk rest 2 min
Run 60 sec @ 90% - form!
rest walk 3 min
Run 90 sec @ 90% - form!
rest walk 4 min x 2
+
cool down!

Noon
A. Power Clean x 1/Split Jerk x 3 - moderate load - work on rack, re-rack and perfect feet position; rest 90 sec x 4
B. TnG Power Clean - 165-195# x 3-5 - heavy and tight form with good grip work; rest as needed x 3 - go by feel
C. 30 reps for time - 135# clean and jerk

PM
5 min @ 90% effort:
3 unbroken muscle ups
3 HSPU
10 pistols
rest walk 3 min

5 min @ 90% effort:
15 double unders
5 burpees
5 R KB snatch - 1.5 pd
5 L KB Snatch - 1.5 pd
rest walk 3 min

5 min @ 90% effort:
T line drill x 1
Sandbag cleans x 8 - 4/shoulder - 90-110#
rest walk 3 min

Sunday November 20, 2011

Off

Saturday November 19, 2011

AM
Swim 25 m underwater
rest 45 sec x 10
+
Swim 50 m @ 100% free style
rest 2 min x 3

PM
30-45 min min easy run
work on good easy warm up incl in time
+
various paces within the run - low volume of tough efforts in there

Friday November 18, 2011

AM
AMRAP DU's in 10 min
(when you break perform 5 unbroken toes to bar and 5 unbroken ring push ups)

Noon
A. Squat Clean Thruster TnG - triples on the minute, adding weight per minute, work on transition from pull off ground to catch and grip INTO the OH, no pausing
-build until just before failure
B. Split Jerk - 3 x 3  @ 80%; rest 2 min



PM
3 sets @ 97%:
Row 250 m
10 burpees
15 KBS - 2pd
10 burpees
Row 250 m
(rest 15 min b/t sets - all sets even on power, work on recovery b/t sets by keeping active in the legs!)

Thrusters TnG from Brian Dean on Vimeo.

Thursday November 17, 2011

90 min hike + 35# pack off road rougher terrain

Wednesday November 16, 2011

Am is run tech:

400 m @ 90% x 6

Rest 3 min

Noon

Clean and jerk

5 doubles @ 90% 

Rest 90 sec

+

30 clean and jerk for time 225#

PM

3 muscle ups on the min for 12 min

+

40 hspu e-rom for time

Record depth

Saturday November 12, 2011

CF Construction Series # 1/3 Workouts - Nov 12th, 2011

(remember we appreciate the $5 to sign up! - goes to the BD Dish that has helped many folks now to date!)

 

1.

In 30 minutes determine your 1RM in the Back Squat

 

rest 15 min

 

2.

3 attempts at Standing Triple Jump in 5 min

 

rest 15 min

 

3.

Row 2500 m

 

rest 120 min

 

4.

10 rounds for time:

10 burpees

10 COVP chin ups

Results:

1.  425

2.  20'3" (thats two feet shy of my OPTathlon score)

3.  9:21

4.  9:17

The 425 BS felt nice and tight.  I attempted 435 but got stuck at the bottom and needed assistance up.  Otherwise Id still be there.

My standing triple jump score was two feet shy of my previous score from a month or two age.  I guess I might have been a little fatigued from the max BS.

I started off strong and tried to maintain a pace of sub 1:50 for the entire row up until the final 500m where I dropped it down to sub 1:40.  It still put me on my back afterwords and I couldnt have given any more.

The Burpie Pull up combo was surprisingly good.  I started off with the first two rounds unbroken, then broke up the burpies and pull ups 5 and 5 taking a couple of breaths in between.  For the final round I finished with the burpies and pull ups un broken.

Friday November 11, 2011

Rest, Recover and Prepare

Thursday November 10, 2011

AM

Swim 50 m unbroken work on form

rest as needed x 12

Noon - 25 min skill wod

light run warm up

+

20 sec accels working on good form on runs, get faster every 5 sec to top pace out at 400 m pace for last 5 sec under perfect form

rest walk 2 min x 6

+

light run ABC drills cool down

PM

A. Snatch Balance - build to a tough single 

B. OHS - 5,5,5; rest 4 min

C. 30 muscle ups for time

D. 50 HSPU for time

Results: 


The 50 meter swims were challenging yet doable.  I started off what I felt strong and efficient for the first 25 meters, then at the kick turn (which was actually a touch and turn around) I felt like I was swimming up hill.  The last 15m I could really feel my legs giving out and myself struggling to reach the edge.

The 20 second sprints felt nice and tight with me accelerating every 5 seconds until I was at my 400m pace for the last 5 seconds.

Im having some technical difficulties with my camera so I wasn't able to capture the Snatch Balance on video.
A.  Snatch Balance, build to a tough single 205
B. OHS 5 reps, 3 sets of 175, 175, 175
C.  30 MU for time 9:58
D.  50 HSPU for time 5:41

Wednesday November 9, 2011

90 min hike unloaded

+

60 min mobility session on lats, pecs, thighs

Tuesday November 8, 2011

AM
10min easy run warm up
+
hills:
30-40 sec up @ 90% pace, high knee drive and constant pace
Walk down 1-2 min
run 1-2 min easy recovery x 8
+
10 min easy run cool down

PM
Muscle Up Practice - false grip strict - amrap in 10 min
rest
Muscle Up practice - non false grip with kip, doubles unbroken
rest as needed b/t doubles for 8 min
+
3 min AMRAP @ high speed, high turnover - 100%:
5 box jumps - 20"
5 power clean - 95#
5 burpees
5 push jerk - 95#
(envision getting out in front in wod and then pacing fast for a minue, then hammerin for the finish)

rest 20 min

3 min AMRAP @ high pace/effort - 100%
5 KBS - 2pd
15 double unders
5 burpees
(non stop, breathing control ONLY occurs on the KBS - keep breath rate high on DU's and burpees)

rest 20 min

Row 1K @ 100% - not a PB but use perfect form and pace based on how you feel - drop the hammer with good form with 250 m to go


Results:


AM
I found a hill that allowed a distance for 35 second sprint.  Paced off it was about 150 meters.  These sprints felt really good.  I was able to get good height from my knees and felt strong and tight on my posterior chain on the sprints within the first 75 meters, but on the second 75 meters felt like I was dragging two midgets from my ankles.  But my breathing and recovery is getting noticeably better from the sprints.  


PM
The strict MU practice went well.  Ive always use a non false grip when doing my MU.  Luckily fellow Big Dawg Matt Mo was there to walk me through the learning process.  Within 5 minutes he had me doing strict MU.  I spent the first 10 minutes doing one strict false grip MU every 45 seconds.
The non false grip MU felt powerful and fast.  I strung up doubles every 30 seconds for the duration of the 8 minutes.  Keeping mental image if a violent kip and turn over helped a lot in addition to  getting full extension, turn out and bouncing at the bottom of the movement.  


The first set of Anaerobic Lactic Endurance mixed modality EST went well.  I completed the 3 minutes with 5 complete rounds of 5-20" box jumps, 5-95# power cleans, 5 burpies, and 5-95# push jerks.  I was able to get out in front, get into a rhythm, then with 1 minute left, pushed the limit.  
The 20 minute recovery felt to long, but I know that with that recovery comes the ability for greater power output in the next set.
The second set of ALE felt good as well.  5 kbs with 2 pood, 15 du( I used the #4 weight Rx jump rope), and 5 fast burpies.  My burpies felt a little slow, I normally feel a pop at the bottom like I can easily push up to my feet, but I didnt feel it this time.  I finished the 3 minutes with 6 rounds and 3 kbs.  Like the previous ALE, I got out ahead, maintained for a minute, then pushed it with a minute to go.
This time the 20 minute break was welcomed
The third ALE, a 1k row was completed in 3:22.  I attempted the advice of get out in front, maintain, then with 250m to go, drop the hammer.  I got out in front, tried to maintain, from 500-750 meters my breathing was becoming increasingly erratic and I noticed a decrease in m/500.  I felt a big burn in my legs as a result of still pushing through my toes and firing my quads.  This one put me on my back for a bit.

Monday November 7, 2011

A. Power Snatch practice with hook  - build to a tough double, rest 10 sec b/t reps; 
B. Hang Power Snatch TnG with hook - continuous reps x 7; rest 1 min x 3 - 95-115#
C. Sn Grip DL with straps - 3,3,3; rest 3 min
D. HS walk practice - 10 min
E. High Knees in place with arms running drill - 10 sec, knees in line and high, body still and slight forward, head neutral; rest 1 min x 3


Results:
A.  I built to what I considered a tough double with the weight starting with 95# then progressively increasing to 135, 155, 175 then 185.  The hook grip is still something Im not used to but thanks to Chelsea's tape, I was a little more manageable.  
B.  I incorporated the hook grip into the Hang Power Snatch TnG with 115# and I was able to get into a nice rhythm of snapping the bar up, guiding it down into the hang then immediately snapping it back up again for 7.
C.  The Sn Grip DL felt solid and tight.  I increased weight all 3 sets starting with 365, 385, and 405.
D.  The HS walks were fun, I wasnt that good at it, but they were fun to do.  Toward the end of the practice I was finally getting the body positioning correct to allow myself to progress with a forward walking movement.  
E.  For the High Knees I counted every time my left foot hit the ground.  Set 1 was 22, set 2 23, set 3, 23.  

Power Snatch Practice with Hook from Brian Dean on Vimeo.

Saturday November 5, 2011

3 sets @ 100%:
15 clean and jerk - 115#
Run 200 m
Row 250 m
rest 10 min - record one set on video

Friday November 4, 2011

AM
BIg hip warm up
+
Run 150 m @ 95-100% effort
work on being tall, small ground contact and torso leaning forward
walk rest 3 min b/t sets x 8
(rest 6 min b/t sets 4 and 5)
+
Run 15 min easy run cool down

PM
A. OHS @ 3311; 3-5 x 3; rest 2 min - 80%
B. Snatch Balance practice - light and tight - 7 min
C. Squat Snatch TnG practice - 7 reps; rest 45 sec x 4; light weights perfect form
D. Muscle Ups - 3 unbroken NOT false grip; rest as needed x 8 for time

Thursday November 3, 2011

90 min hike brisk unloaded off road

Wednesday November 2, 2011

AM
Swim 1K time trial

PM
Stone to Shoulder practice - moderate loads - tight form - 15 min
+
HS walk practice - 15 min
+
L Sits on parallettes - 10 sec hold; rest 20 sec x 6

Tuesday November 1, 2011

AM
10 min easy warm up run + hip ROM drills
+
Run 1 min @ 90% off road - hold steady pace - stay tall
REst walk 30 sec easy recovery x 6
+
Run 5 min - each minute increase speed and effort
(stretch out hips prior to run!)

PM
5 min @ 90% constant pace:
15 double unders
10 ring pushups
15 sit ups
rest 2 min

5 min @ 90% constant pace:
10 cals on airdyne
1 rope ascent
rest 2 min

5 min @ 90% constant pace:
16 lunges
8 KBS - 1.5 pd
3 burpees
rest 2 min

5 min @ 90% constant pace:
Row 150 m
15 back ext's
10 double unders