Pat's Training Journal

KB Swings/Running METCON

2012-01-27T05:37:00.002-06:00

At 5am...

Woke up with right hip a little tweaked. It did not hurt, just knew it was there. Slept with a pillow under the knees, even though back felt fine last night.

Foam Roll
Joint Mobility
Olift Mobility

KB Swings (hardstyle)
35x10
45x10
53x10

For 10min
Run 200M (treadmill, 1%, 8.4mph)
10 70lbs KB Swings
6 Rounds

Everything unbroken, no slowing the treadmill down, that speed felt fine. KB swing, no acute injury but could feel the right hip the entire time.

AIS Stretching
Static Stretching

Will see how the back does throughout the day.

Front Squats

2012-01-25T05:55:00.003-06:00

At 0450..
Foam Roll
Joint Mobility
Olift Mobility

H Sn 45lbsx5
Sn Bal 45lbsx5

FS-sleeves, shoes
135x3
185x3
215x3
235x3
255x3
then,
20 DH Pull-ups
then,
2 rounds
15 Ab wheel
10 Reverse flies w/10lbs DB
10 Glute bridge on PB

AIS Stretching

METCON Circuits

2012-01-23T05:51:00.001-06:00

Foam Roll
Joint Mobility
Olift mobility

For 15min:
5 BW Rows (bench)
7 Ring Dips
10 Roman Chair Sit-ups
50 Skips
11rounds

AIS Stretching

Snatches

2012-01-22T17:23:00.002-06:00

Foam Roll
Joint Mobility
Olift mobility

Snatch (sleeves, shoes)
95x1
125x1
145x1
165x1
185xF
185x1
195x1
205x1
215x1-hard
225xf-clarked it
225xf-could not pull under it.

Half ass stretching

Next time, stop jumping from 215 to 225, hit 217, then 220, then 223, etc. The 215 was a all in.

KB Snatches, Running

2012-01-19T20:13:00.002-06:00

Joint Mobility
Foam Roll
Olift Mobility

BGBS 25lbsx10
KB swings 35x10
1 hand KB swings 35x10

5 Rounds
Run 400M (treadmill, 7.5mph, 1%)
10/10 KB Snatches 35lbs bell
16:40

AIS and Static Stretching

No acute injuries. Paid close attention to firing my left glute, especially on R hand. Tried to push hips back maixmally and drop torso. Will see how these treat the back tonight/tomorrow. The slight twisting of a KB snatch may make the risk not worth the reward for me.

KB Swings/Running

2012-01-17T18:50:00.002-06:00

Foam Roll
Joint Mobility
Olift Mobility

KB Warm-ups
10/10 Halos w 35lbs
GSx10 w 35lbs
KB Swings x10 w/35,45,53lbs

For 12min
15 53lbs KB swings
200M (1%, 8.2mph)
7 rounds-ran each round out on the treadmill

Static strething....half ass.

Pull-ups, Jerk, Sit-ups, Skips

2012-01-15T12:04:00.001-06:00

Foam Roll
Joint Mobility
Olift Mobility

5 Rounds:
7 DH Pull-ups
5/5 45lbs KB Jerks
15 Roman Chair Sit-ups
100 Skips
9:30

AIS Stretching

Good quick metcon, no acute injuries.

Swings/Running

2012-01-14T09:23:00.003-06:00

Joint Mobility
Foam Roll
Olift Mobility

BGBS 25lbsx10
Walk 2min treadmill
10 KB swings 35lbs

For 12min:
20 KB swings 45lbs KB
Run 200M (treadmill, 8mph, 1% grade)

7 Rounds in 12:30. Finish 7 set of swings in 11:45, ran 10mph last 200M

Static stretching

No acute injuries, focused on hike pass with hips leading the way. Seems like the more I dropped my torso, the more power I had in the swing. Really no surprise, but I did notice it.

Get-ups

2012-01-13T07:43:00.003-06:00

Foam Roll
Joint Mobility
Olift mobility
Prehab hips

KB Warm-up
GS 35lbsx10
Halos 35lbs x10 each way

TGU w/45lbs KB
5min total

KB Swings/Running

2012-01-11T19:54:00.000-06:00

Foam Roll
Joint Mobility
KB Warm-up w/35lbs
5/5/5/5 Halos
10 GS
BGBS w/25lbs plate

AMRAP in 12min
10-15-20 KB swings w/35lbs KB
200M Run
3 Rounds+ 30swings
Total: 165 swings

Static Stretching

Did not go all out on this. Paced and took time on swings. 35lbs was pretty light, probably a dynamic effort type thing. Back felt tight right aftewards, tight on both sides, PSIS. No acute injury noted.

Next day***little tight last night, little today, but able to sleep through night.

Mixed modal running

2012-01-08T21:20:00.003-06:00

No warm-up...

30 kipping pull-ups (26-4)
Run 3min
30 Walking lunges
Run 3min
30 push-ups
Run 3min
30 squats
Run 3min
30s bear crawl
Run 3min
30s run backwards
run
Run 3min

Total time:21min

No post stretching

Clean and Jerk

2012-01-07T10:54:00.002-06:00

Foam Roll
Joint Mobility
Olift mobility

Sn Bal 45x5
H Sn 45x5

C&J-sleeves, belt, shoes
135x1
185x1
215x1
235x1
250x1x3 (Goal sets)

First 2 at 250 felt good, last one a bit off. Liked the jerks today, went a little wider on the grip standing up the clean, let me keep my elbows up and drive it up.

Shoulder Prehab 5# DB
Y-U-T-Wx10
I.R. Black band 10

Static Stretching

Running

2012-01-05T18:52:00.002-06:00

Joint Mobility
Movement prep

Running:
Ran hard to the end of the street, then walked. Clancy was already walking. At the park:

Loop, tree to lower loop along grass, but up middle path to tree: 5:30
Died pretty hard after about 4min.

Walked home.

DH Pull-ups
15-9-6 (2min b/t sets)

Kicked and tossed the ball some in the nice weather.

On running, should give up doing tempo runs with Clancy. He is too old. Focus on 20min barefoot runs with him. Tempo/speed/intervals without him.

METCON

2012-01-03T18:55:00.003-06:00

Joint Mobility
Various Movement Prep exercises

5 Rounds for time:
200M Run
8 DH Pull-ups
5/5 45lbs KB Jerks
10:20

Stretching

Big taco dinner

DH broken 4/2/2 the last round. Ran pretty slow last 2 rounds. No conditioning currently

Hang Snatch, Front Squat

2012-01-02T14:09:00.001-06:00

Foam Roll
Joint Mobility
Olift Mobility

H. Snatch
45x5
95x5
125x5
145x5

F. Sqt
215x5
235x5

50 Sit-ups (APFT)

AIS Stretching

Running, Pull-ups

2011-12-29T07:25:00.000-06:00

Foam Roll
Joint Mobility

Easier run 20min through neighborhood. Walk a few times, ran fast a few times (felt good). Clancy slowed me down.

DH Pull-ups
15-9-6, static stretching between sets

Snatch, Front Squat

2011-12-26T15:44:00.002-06:00

Figure 4 stretch
Foam Roll
Joint Mobility
Olift Mobility

Sn Bal 45x5
H Sn 45x5

Snatch-sleeves, shoes
95x1
125x1
145x1
165x1
185x1
195x1
195xF-got distracted, bad second pull
195x1x3-last one was hard, caught it low and had to fight a little too much to stand it up

Front Squat
220x3
240x3
260x3

Roman Chair Sit-ups 3x15

AIS Stretching
Figure 4 stretch

Feeling a little sick, sore throat, earache. All kids are sick, or getting over a sickness. Had a lot of junk yesterday and soar stomach last night. Finally, did a C&J 2 days ago, so workouts are a little closer then usual. Just had the day off. The 195 felt pretty heavy. Partly due to all the excuses, but also, I need to remind myself, to lift a heavy weight, you must lift a heavy weight.

There is a certain truth to training heavy and getting the body used to feel of competition attempts. Focusing too much time on 70-80% 1RM will solidify technique, but I need to remind myself, heavy weight feel and act differently. One must practice with first attempt loads. Almost there.

Clean and Jerk, Front Squat

2011-12-24T14:39:00.002-06:00

Foam Roll
Figure 4 stretch
Joint Mobility
Olift Mobility

Sn Bal 45x5
H Sn 45x5

Clean and Jerk (2+1)
135
185
215
225-Goal Set
-Resisted the urge to jump to 235 for the goal set. Stuck with plan.

Clean Pull (straps)
235x3
245x3

Front Squat
220x3
240x3
260x3

50 Sit-ups (APFT)

DB Reverse Flies 10lbs 2x5

AIS Stretching

Walked Dog 30min

Good lift. Hit goal set, no acute injuries.

Pull-ups

2011-12-22T08:53:00.001-06:00

DH Pull-ups in basement

15-9-6, 2min b/t sets

Foam Rolled/Olift mobility between sets.

Felt okay, did at 0500.

Snatch, Front Squat

2011-12-21T21:15:00.003-06:00

Foam Roll
Joint Mobility
Olift Mobility
Sn Bal 45x5
H Sn 45x5

Snatch (lbs)
95x2
125x2
145x2
165x2
185x2

Front Squat
220x3
240x3
260x3

Ab rollout from knees 2x15

Static Stretching

No acute injury noted. Post training 2 Motrin, some Cab/Merlot a little later.

Mobility, Pull-ups

2011-12-20T20:02:00.003-06:00

Static stretching
Foam Roll
Joint Mobility

DH Pull-ups
15-9-6, 2min b/t sets

80%, 50%, 30% max reps

Static Stretching

Long night last night. R glute tight. Drank a beer tonight too. Watch hip/SI joint?glute

Clean and Jerk, Clean Pull, Front Squat

2011-12-18T19:18:00.002-06:00

Foam Roll
Joint Mobility
Olift Mobility

H. Sn 45x5
Sn Bal 45x5

Power Clean and Push Jerk-shoes, sleeves
135x3
165x3
185x3
205x3

Clean Pull-shoes, sleeves, belt
225x3
245x3

Front Squat-shoes, sleeves
215x3
235x3
255x3

AB rollout 2x15

Static Stretching
AIS Stretching

Snatch, Front Squat

2011-12-14T19:19:00.002-06:00

Foam Roll
Joint Mobility
Olift Mobility
Sn Bal 45x5
H Sn 45x5

Snatch-shoes, sleeves, straps
95x3
115x3
135x3
155x3
175x3-Goal set. All received low

Snatch Pull- shoes, sleeves, straps
185x3
195x3

Front Squat-shoes, sleeves
215x3
235x3
255x3

Figure 4 stretch

Dinner

Static Stretching

Trained at 4;30pm

DH Pull-ups Density Training

2011-12-11T15:37:00.003-06:00

5 DH OTM 10min

Felt these on the last 2 sets.

Clean and Jerk, Front Squat

2011-12-10T15:00:00.002-06:00

Foam Roll
Joint Mobility
Olift Mobility

Clean and Jerk (sleeves, shoes, belt)
135x1
185x1
215x1
235x1
245x1x3

Felt okay, need to get aggressive getting under/through the jerk.

Front Squat (sleeves, shoes)
215x3
235x3
255x3

Ab Rollout from knees
2x15

AIS Stretch
Static Stretching

Clean and Jerk, Front Squats

2011-12-07T19:11:00.002-06:00

Foam Roll
Joint Mobility
Olift Mobility

Clean and Jerk (2+1)sleeves, belt, shoes
135
185
205x1,F-Peter walked down stairs, distracted me
205
215-Goal Set

Clean Pulls (straps)
235x3
245x3

Front Squat
210x3
230x3
250x3

Ab Rollout x10

Static Stretching

Long stressful week. Felt pretty weak and off my game tonight. No acute injuries noted. Need to focus on eating better (more sat. fat).

MU/Jump Rope METCON

2011-12-05T08:21:00.002-06:00

Foam Roll
Joint Mobility
Olift Mobility

Sn Bal 45x5
H Sn 45x5

4 Rounds
4 MUs
200 Skips

MU done as singles (basement), no misses. A few restarts on 2nd set of skips

AIS Stretching

Left lower side still tight, definitely feels like a pulled muscle from side planks?

Snatch

2011-12-04T10:45:00.002-06:00

Foam Roll
Joint Mobility
Olift Mobility

Sn Bal 45x5
H. Sn 45x5

Snatch
95x1
125x1
145x1
165x1
185x1
190x1x2-caught more towards power
190xF-wanted to pull under, got it overhead, off balance, could not stand up. Mental Error
190x1-pulled under well, little off balance, but stood up without problem

FS
210x3
230x3
250x3

Plank: 120s
Side Plank 45s each
-Left lower back tight after side planks.

AIS and Static stretchign

Goal set was 190x1x3 without a miss. The miss was mental, consider bump to 195 next time.

TGU/DH Pull-ups/Jump Rope Circuit

2011-12-02T07:41:00.003-06:00

Yoga 7min
Foam Roll
Joint Mobility

For 15min..repeat
1/1 TGU w/45lbs KB
5 DH Pull-ups
50 Skips

Finished 8 rounds in 15:20. Went steady, especially the TGU. This was not an "AMRAP".

AIS Stretching

Running/Squats/Push-up

2011-12-01T11:55:00.004-06:00

At 0500...

Foam Roll
Joint Mobility
Olift Mobility
10 BE
10 RC Sit-ups
10 Kipping Pull-ups
5 Sn Bal 45lbs
5 H Sn 45lbs

4 Rounds:
Run 200M
30 Squats
30 Push-ups
Took about 9min steady pace. Ran in NB Minimus. Clancy went with me, slowed me down a bit.

Right hip/glute tight from last night (C&J). No pain, no slowing down with bending, just tight.

Clean and Jerk

2011-11-30T20:34:00.004-06:00

Foam Roll
Joint Mobility

100 Skips
10 BE
10 Kipping Pull-ups
10 Push-ups

Olift Mobility
Sn Bal 45x5
Scarecrow Sn 45x3
Hang Sn 45x5
H. Cl+PJ 45x2

Clean and Jerk (3+2)
135 (50%)
165 (61%)
185 (68%)
195 (72%)
205 (76%)
-Belt, shoes, sleeves

AIS Stretching

Felt the R side muscle of lower back, now 30min later feel in my R lower back (muscle) and R glute.

Edit: a few days later 2 Dec 2011

I should not have done this workout. I should have done the follow, which was part of my long term plan. I should have "kept the plan the plan"
C&J up to 185
C Pull 195/205
FS 210, 230, 250 all for 3 reps. Live and learn, but more and more, keep the plan the plan. Next time I visit this scheme, take complex up to 195, if 185 feels okay. Cap it there.

KB Swings/Dips METCON

2011-11-27T10:23:00.002-06:00

Foam Roll
Joint Mobility
Olift Mobility

Sn Bal 45x5
Hang Sn 45x5

KB Warm-up
BGBS 25lbsx10
GS 35x10
KB Swings
35x10
45x10
53x10

METCON
20-15-10-5

70lbs KB Swings
Ring Dips

All sets unbroken, but took a few secs b/t sets

Post:
Static Stretching
Foam Roll
Lacrosse Ball to sacral fascia
AIS Stretching

No acute injury with swinging the 2 pood, but my R lower back and R glute is tight after session. Took 2 Motrin post training. Did an extended warm-up, took time to set before each set of swings. Thought overall form felt good.

Snatch, Front Squat

2011-11-26T13:24:00.003-06:00

Foam Roll
Joint Mobility
Olift Mobility

Snatch Balance
45x5

Hang Snatch
45x5

Snatch-all received low
95x2
125x2
145x2
165x2
175x2

Snatch Pull
185x3
205x3-last one pulled to sternum

Front Squat
210x3
230x3
250x3

Ab wheel 1x30

Static Stretching

Had the kids downstairs. Whole session took about 50min due to watching them. FS felt good, probably because I trained a little slower today.

Hang Snatch, Push Jerk, Front Squats

2011-11-24T21:06:00.003-06:00

Foam Roll
Joint Mobility
Olift Mobility

Hang Snatch
95x3
125x3
145x2
165x2

Power Clean, Push Jerk (1+3)
165
185
205

Front Squat
205x1
225x1
245x1

Roman Chair Sit-ups: 2x15

Side Twists black band 10@

Static Stretching

Snatch

2011-11-20T18:46:00.002-06:00

Foam Roll
Joint Mobility
Olift Mobility

Snatch Balance
45lbsx3

High Hang Snatch
45lbsx3x2

Snatch(lbs)
95x3
125x3
145x3
155x3
-All felt good and crisp, felt good getting under the bar. Note the High hand snatch and snatch balance in warm-ups

Snatch Pull
175x3
195x3

Front Squat
205x3x2

Ab wheel x25

Static Stretching
A deload week for FS, happy with effort today.

Kettlebell Work

2011-11-17T20:47:00.002-06:00

At 8pm....

Foam Roll
Joint Mobility
Olift Mobility

TGU 1/1
35lbs
45lbs
53lbs
70lbs-R was harder then L

KB Complex
5 2-handed Swings
5 L hand swings
5 R hand swings
5 L snatch
5 R Snathc

35lbs, 45lbs, 53lbs bell

2 Handed Swings
70lbsx10
70lbsx15

Plank 2min
Hip Circles
Side Plank 30s L
Side Plank 30s R

AIS Stretch

Well, I did not know if I should go or not tonight. Long week, my R hip was feeling tight all day, especially tonight. I thought twice about doing this, but during it, all felt okay. The snatches w/53lbs were a little uneven, R>L. 2 handed swings are feeling great, 1 hand a little twisted. Need to focus here. No acute injury tonight, will see if it holds up.

Note to self, my back/R hip was tight before swinging the bell. I did feel 1 Pop during the R TGU, and a few of the 53lbs snatch did not feel right, but no acute injury.

Clean and Jerk, Front Squat

2011-11-16T18:46:00.001-06:00

Foam Roll
Joint Mobility
Olift Mobility

Clean and Jerk (lbs), sleeves, belt shoes
135x1
185x1
215x1
235x1x3

Front Squat, sleevesm shoes
205x3
225x3
245x3

Static Stretching.

Clean and Jerks felt a little heavy, not too crisp. But, hit all 3 without incidence.

Hang Snatch, Power Jerk, Front Squat

2011-11-14T20:59:00.005-06:00

At 7pm...

Foam Roll
Joint Mobility
Olift Mobility

Hang Snatch
95x3
125x3
145x3
160x3

Power Clean+Push Jerk (1+3)
165
185
200

Front Squat
205x3
225x3
245x3

Supersets
Reverse Flies 10lbs DB 3x10
Planks 90s,60s,30s

Static Stretching

Tonight felt allright. No acute pain during lifts. Felt R side, nothing big. Took precautions moving the weights. Now, a little later, R side feels a little tight.

KB Swings

2011-11-13T20:29:00.003-06:00

At 7:30pm, after a lot of food.

Foam Roll
Joint Mobility

KB Swings
45lbs 10-15-20
53lbs 10-15-20
70lbs 10-15-15
Total: 130 swings

AIS Stretching

Well, the swings were a gamble. It was late, but I felt like doing them. Historically, KB swings have probably been the number culprit in my back/SI issues. No doubt, it was a result of "squatting my swings". A lot of patterning and now this. I did not have the last set of 20 in me with the 2 pood. I stopped at 15. No injury noted during the swings, but now 30min, lower back, right side is feeling tight. We will see. But, "if the heaviest bell you swing is the the heaviest bell you swing, it will always be heavy". I need to be swinging the 70lbs.

Snatch, Front Squat

2011-11-12T15:47:00.001-06:00

Foam Roll
Joint Mobility
Olift Mobility

Snatch
95x1
125x1
135x1
145x1
155x1
165x1
175x1
185x1x3
Most were power snatches

Front Squat
205x3
225x3
245x3

AIS Streth

METCON/Circuit

2011-11-10T07:46:00.002-06:00

Foam Roll
Joint Mobility
Olift Mobility

4 Rounds
10 DH Pull-ups (10,10,10,7-3)
25 Walking lunges w/35lbs DB
15 Roman Chair Sit-ups

AIS Stretching

This hit me pretty hard. Went with walking lunges vs. KBs to work the posterior chain, but give my lower back a break.

Clean and Jerk, Front Squats

2011-11-09T19:09:00.002-06:00

Foam Roll
Joint Mobility
Olift Mobility

Clean and Jerk (2+1)
135
165
185
195
205
-belt, shoes, sleeves

Clean Pulls
215x3
235x3
-shoes, belt, sleeves, straps

Front Squat
195x3
215x3
235x3
-Shoes, sleeves

Later...
Static Stretching
Figure 4 stretch

Later....
Foam Roll
Static Stretching

Hang Snatch, Push Jerks, Front Squats

2011-11-07T20:43:00.002-06:00

DH Pull-ups
1,2,..5
5,4,..1

Joint Mobility
Olift Mobility

Hang Power Snatch
45x3x2
95x3
115x3
125x3
135x3
145x3
155x3

Hang Clean+Push Jerks (1+3)
155
175
195
-Want to do PP, but were more PJ, last one at 195, I leaned back and push it out, but this pulled my right sided lower back, too much lay back. Did not feel serious injury.

Front Squat
195x3
215x3
235x3

Supersets:
Tx10
Plank 60s
Yx10
Plank 45s
Tx10
Plank 30s
Yx10
10lbs DBs used

Static stretching

Extra lift day, focusing on upper back and shoulder strength. Will monitor my right lower back, next time, don't worry about PP vs PJ, use your legs to drive the weight overhead. That is the point.

KB Swings/Snatches

2011-11-06T10:21:00.002-06:00

Joint Mobility
Movement Prep
-Supine Scorpion 5@
-Prone Scorpion 5@
-Lunge to instep 4@
-Reverse lunge w/twist 4@
-Sumo Squat to stand 4@
Olift Mobility

45lbs KB

Swings
2x(10, 15, 20)

Snatch
3x10L/10R

AIS Stretch
Figure 4 Stretch

KB swings felt fine, snatches R hand felt good. L hand form off, twisted some with right side to compesate. Felt it in R lower back (muscle, no SI).

Snatch, Front Squats

2011-11-05T10:33:00.003-05:00

Foam Roll
Joint Mobility
Olift Mobility

Snatch
95x2
125x2
135x2
145xF
145x2
155x2
165xF
165x2 75%
The lighter weights felt crisp, after 145 felt a little off.

Snatch Pull, straps on #2,3
185x3
195x3-Did not pull high enough

Front Squat
195x3
215x3
235x3-Felt strong, no belt

Ab wheel 2x15

Static Strecthing

Clean and Jerk

2011-11-02T19:37:00.002-05:00

Foam Roll
Joint Mobility
Olift Mobility

Hang Clean + Jerk
45x3x2

Clean and Jerk 3+2 (shoes/belt)
135
155
165
175

Clean Pull (straps)
185x3
195x3-got lazy on #1, did not m/t strong back arch and weight on heels, the bar pulled my shoulders forward, stretching out my sacral fascia. I felt it then, finished the set.

Back Squat
195x5
215x5
235x5

AIS Stretching

I need to focus on maintain strong back arch throughout the clean, not just the first pull. This is how I hurt myself a few months ago. Need to work on that. Need to focus.

Snatch Day

2011-10-29T14:54:00.003-05:00

Foam Roll
Joint Mobility
Olift Mobility

lbs
Hang Snatch
45x3x3

Snatch
95x3
125x3 (55%)
135x3 (60%)
145x3 (65%)

Snatch Pull
155x3
165x3

Front Squat (belt)
165x3
185x3
205x3

AIS Stretching

Took about 30min, done at 2pm Sat afternoon.

Running

2011-10-27T14:31:00.000-05:00

At 0530

Foam Roll
Joint Mobility
Olift Mobility

Ran 2 Sets:

Driveway-Sieler-Wedgewood-Driveway: 1:27, 1:34ish?
Driveway-Sieler-Driveway: :37, :39
Driveway-Sieler: :15, :15

AIS Stretching

METCON Circuit

2011-10-26T06:09:00.002-05:00

At 0515:
Joint Mobility
Movement Prep B
Foam Roll

BGBS 25lbs 2x10
KB Swing 45lbsx10

AMRAP 15min
5 BW Rows (bar at bench height, feet on chair)
10 Ring Dips
15 Hardstyle KB Swings, 53lbs KB
50 Single skips
7Rounds+5/10/7KB Swings

AIS Stretching

Mind drifted a few times on the swings, no acute pains during swings.

Back Squats

2011-10-25T06:05:00.000-05:00

At 0500

Foam Roll
Joint Mobility
Olift Mobility
-Circuit
10 25lbs BGBS
10 35lbs GS
10 DH Pull-ups
3 Pos Snatch 45lbsx2

Back Squat WL shoes, belt, sleeves
135x3
185x2
225x1
255x1
275x1
285x5-Goal Set
255x5 Drop Set
A lot harder then I thougt, lifting first thing in the morning a big part

AIS Stretching

AMRAP Run/Pull-ups

2011-10-19T08:17:00.002-05:00

20Min AMRAP
Run 400M
20 kipping pull-ups
5 rounds plus 250M

Pull-ups broken up after 2 rounds.

Post
Foam Roll
AIS Stretching
Olift Mobility
Lacrosse Ball to glutes, lower back

Back Squats

2011-10-18T15:09:00.002-05:00

Foam Roll
Joint Mobility
Olift Mobility
Figure 4 stretch
45lbs Snatch 2x3

Back Squat WL Shoes, sleeves, belt
160x1
190x1
230x1
260x1
280x1
300x3-Goal Set

Felt R lower back/SI twinge before 260 while setting my trunk prior to lift off. No other issues. Was not mentally prepared for the 1st rep at 300 and almost lost it, the next 2 were fine, RPE 8.5.

AB Wheel 2x15

AIS Stretch

Total: 29min

Mountain Biking

2011-10-17T19:08:00.000-05:00

Rode 55min with Jack on trails

Jump Rope/Pull-up METCON

2011-10-17T14:53:00.002-05:00

Foam Roll
Joint Mobility
Movement Prep
Olift Mobility

Hang Snatch
45lbsx3x2

METCON
250 Skips
20 Pull-ups
150 Skips
15 Pull-ups
100 Skips
10 Pull-ups
50 Skips
5 Pull-ups (4-1)
*Kipping Pull-ups

AIS Stretching
Olift Mobility

Mixed Modal Running

2011-10-16T18:46:00.001-05:00

Foam Roll
Joint Mobility

25 Kipping Pull-ups
Run 4min
50 Walking lunges
Run 4min
50 Push-ups
Run 4min
50 Air Squats
Run 4min
25 Kipping pull-ups

22:30ish

Static Stretching

Ran in NB

Clean and Jerk

2011-10-15T13:52:00.002-05:00

Foam Roll
Joint Mobility
Olift Mobility
Figure 4 stretch

Clean and Jerk (lbs), belts, sleeves, shoes
135x1
185x1
215x1
225x1
235x1x3-held last one for 10s overhead
-None felt crisp until the last 235

Ab Wheel: 2x15

Static Stretching

METCON/Circuit

2011-10-13T07:56:00.001-05:00

Foam Roll
Joint Mobility
Olift Mobility

AMRAP in 10min
2 MU
50 Skips
15 Sit-ups (anchored)
8 Rnds

AIS Stretching

Back Squats

2011-10-11T20:39:00.003-05:00

Foam Roll
Joint Mobility
Olift Mobility

Back Squat (lbs)
45x5
135x1
225x1
255x1
275x1
295x1
315x1
325x1
335x1-Pretty much all in, the back came into play on 325 adn 335.

DH Pull-ups:15

AIS Stretch

Lifted at 2000. After long day, dinner and coaching soccer. BS all done in WL, belt and knee sleeves. No injuries during lifts

Snatch, Front Squat: Hinge/Squat

2011-10-09T10:51:00.005-05:00

Foam Roll
Joint Mobility
Olift mobility
Figure 4 stretch

Snatch (lbs)
45x3
95x3
125x3
145x3x2 (65%)

Snatch Pulls
165x3x2 (75%)

Front Squat
215x3x2 (80% C&J)

DH Pull-ups
15, 10, 5

AIS Stretching

Felt a little pull/tightness in R lower back, around the fascial area. I will stretch that area and my shoulders. Maybe, R shoulder too much work, left shoulder weak, R sacral fascia being pulled d/t L shoulder.

Conditioning

2011-10-05T10:17:00.001-05:00

100 Jump Rope
Foam Roll
Joint Mobility
Olift Mobility

3 Rounds for time:
10 DH Pull-ups (10,10,7-3)
12 Walking lunges w/35lbs DBs
8 HSPU
12 Walking lunges w/35lbs DBs
5:20ish

AIS Stretching

Nice circuit based of a recent CF.com WOD.

Clean and Press, Pull/Press

2011-10-04T08:22:00.003-05:00

Jump Rope 2x100
Foam Roll
Joint Mobility
Olift Mobility
10 BGBS 25lb plate
10 GS 35lbs KB
10 Kipping Pull-ups
20 Push-ups

Hang Power Clean and Press (lbs)
45x5
75x5
105x5
125x5
135x5 (RPE 10), #5 had some layback. Probably too much, no acute injury though.

Ab Wheel from knees
2x15

AIS Stretching

Soccer

2011-10-02T16:29:00.001-05:00

Played half a game. Had to leave at halftime and played pretty hard 30min. We were up 3-0, the other team was not very good. I had 2 goals when I left.

Throughout the day...
Kipping Pull-ups
33, in the morning
30/20, in the afternoon about 5min b/t sets

Squat/Hinge

2011-10-01T19:14:00.002-05:00

Foam Roll
Joint Mobility
Olift Mobility
-10 BGBS 25lbs plate
-Kipping Pull-ups
-10 GS 35lbs KB
-20 Push-ups

Back Squat
135x5
225x5 (barefoot)
225x5 (WL shoes)
-WL shoes felt better

RDL
135x5
185x5x2

5Rounds for time:
5 DH Pull-ups
10 Roman Chair Sit-ups
15 Hip Extensions
5:06
-Felt in in hamstrings

AIS Stretch

Mp acute injury, but R side of the back was hurting. I need to think about how I take the bar off the rack while squating. Later, R hand/wrist really hurt. I need to ensure my wrists are neutral and not flexed while benching and squating.

Press/Hinge

2011-09-29T09:30:00.000-05:00

At 0500

Foam Roll
Joint Mobility
Olift Mobility

BGBS 25lbs plate 2x10

Bench Press/KB Swings (lbs)
135x5/35x25
185x5/40x20
215x3/53x15
235x2/70x10

AMRAP 5min:
5 Ring Dips
10 40lbs KB Swings
8 Rounds

AIS Stretching

Pull/Squat

2011-09-27T09:09:00.003-05:00

0445

Foam Roll
Joint Mobility
Figure 4 stretch
Olift Mobility

Hang snatch, power and and full (lbs)
45x5
95x5
125x3
145x2
-after the 125, felt my bicep, too much arm?

Front Squat (lbs)
135x5
185x5
215x3
235x2-Felt fine, RPE 8

15-10
DH Pull-ups
Ab wheel from knees

AIS Stretching

Mobility Work

2011-09-26T10:41:00.002-05:00

Knees sore this morning.

Joint Mobility
Olift Mobility

2 Rounds:
-10 BGBS 25lbs plate
-10 GS 25lbs KB
-10 DH Pull-ups
-10 Push-ups, hand release

Foam Roll
AIS Stretching

See if this stuff helps with post soccer soreness

Soccer

2011-09-25T22:38:00.000-05:00

Played soccer. Ran hard, no goals a few good shots. We lost 3-4. I felt pretty winded today. My weight is up around 190lbs, that is probably the source of the winded.

Pre game: joint mobility
Post: Nothing

Press/Hinge

2011-09-23T05:46:00.002-05:00

0430: Up early to watch the Eagles lose 67-5. The Aussie's exploited everything...

Foam Roll
Joint Mobility
Olift Mobility
Figure 4 stretch

GS 35lbs KB 2x10
BGBS 25lbs 2x10

Supersets, 1 superset/3min
Bench Press 5x135/185/205/205
KB Swings 25x35/20x45/53/53

10 Back Extensions
20 Hand release push-ups
10 Back Extensions

AIS Stretch
Figure 4 stretch
Quad/Psoas stretch, did not get a good stretch with this one.

Barefoot Run

2011-09-21T08:27:00.001-05:00

At 0450:

No warm-up, barefoot run around the neighborhood. 19min, same loop as last week.

Post:
-Foam Roll
-AIS Stretching
-Olift mobility

Pull/Squat

2011-09-20T08:48:00.000-05:00

At 0445:

Walk 10min
Foam Roll
Joint Mobility
Olift Mobility

Hang Power Snatch (lbs)
45x5
95x5
125x5x2
-Received at various heights, a few were snatches. Focused on elbows out and back

Front Squat (lbs)
185x5
205x5
-all lifts in WL shoes
Supersets
Roman Chair Sit-ups: 20/15/10
DH Pull-ups: 10/7/5

AIS Stretching

Soccer

2011-09-18T19:15:00.001-05:00

Played just over a half of soccer. Played all right. No goals, had to leave in second half. Early in the game, I got a ball hard to the R side of the face. It is painful to bite all the way down. Hopefully, just took a big hit, but did not break.

Barefoot Run

2011-09-14T12:01:00.001-05:00

At 0450

No warm-up

20:40 easy to mod. barefoot run in the neighborhood.

Post:
20 DH Pull-ups
Foam Roll
AIS Stretch

Hinge/Press

2011-09-12T09:08:00.004-05:00

At 0415...

Foam Roll
Joint Mobility

GS 25lbsx10, 45lbsx10
BGBS 25lbs 2x10

Supersets
KB Swings 10-15-20 w/35lbs, 45lbs, 53lbs
Bench Press (HD bar) 135lbsx6, 185x5, 205x5 (9RPE)

Ab wheel rollout 2x15

AIS Stretch

53lbs KB swing set of 20 was not 100% tight. No acute back strains felt. BP felt fine, consider the CAP bar to set consistent grip. 205 was 9 RPE, but have not benched consistent in awhile.

Pull, Squat

2011-09-09T16:05:00.003-05:00

Extra day off, no barefooting so far today.

Figure 4 stretch
Foam Joint
Joint Mobility
Olift Mobility

Hang Power Snatch (lbs)
45x3
95x3
115x3
125x3
Received each rep lower, these were fun

Front Squat
135x1
185x1,2,3
205x1,2,3

Superset 12-8-5
DH Pull-ups
GS 45lbs KB

Plank 60s
Side Plank L/R 30s

AIS Stretching

Lifts done in WL shoes, no acute back pain, first time putting on WL shoes in 3weeks, note how back does with it.

GS, Hinge, Press

2011-09-06T07:32:00.002-05:00

A big weekend of free eating. Pick Jack up last night and felt a twinge in the R lower back, felt muscular.

Foam Roll
Joint Mobility
Olift Mobility

GS
25lbs x10
35lbs x10

BGBS
25lbs 2x10

KB Swings
35lbs: 10-15-20
45lbs: 10-15-20
Total hinge: 110

Single KB Bench Press
35x5/5
45x5/5

AIS Stretch

KB BP felt strange. No acute pain/sprains in back. R side a little tight after training. Will monitor

Soccer

2011-09-04T16:53:00.001-05:00

Played about 50min pick-up soccer this morning. Played at about 80%, some of the guys sons were playing. Long ball felt fine, shot was off.

Hinge/Squat/Pull

2011-09-03T15:23:00.002-05:00

Foam Roll
Joint Mobility
Olift Mobility

Hinge:
BGBS 2x10 w/25lbs plate = 20
45lbs KB Swings 10-15-20=45
Total: 65

Supersets:
10 Goblet Squat
5 Weighted Chins
35-45-53-70/53 KBs
-53 KB weighted chins 4-1,1,2,3

Ab rollout
2x15
Figure 4 stretch b/t sets

AIS Stretch

Total time 31min

Barefoot Running

2011-08-30T07:48:00.001-05:00

At 0500:

No warm-up, ran 21min on streets in neighborhood, barefoot, with Clancy. Easy pace.

Post:
Foam Roll
AIS Stretch
Figure 4 stretch
Psoas/Quad couch stretch

Hinge/Squat

2011-08-29T08:27:00.002-05:00

Foam Roll
Figure 4 stretch
Joint Mobility

KB GS 45lbsx10, 53lbsx10

BGBS 25lbs plate 2x10

KB Swings 45lbs KB 25x4

AIS Stretch

Done all in all about 20min before work. Moved through KB swings fast. These did not feel super tight. I am feeling a little pull in my right hip, kinda like I "pulled and twisted" it. Ate a little looser yesterday and somewhat on Sat. Will monitor hip. Pain now 1/10, little burning feeling.

Running

2011-08-27T09:16:00.002-05:00

No warm-ups

Ran trail loop hard in NB shoes. Got to the tree in 15:02, then Clancy bonked, and we jogged in, let him go at the corner and ran in total time 20:22.

10 DH Pull-ups
60s Front Plank
10 DH Pull-ups
30s L/30s R plank
10 DH Pull-ups

Foam Roll
AIS stretching

Felt a little faster in shoes.

Hinge/Squat

2011-08-26T07:41:00.002-05:00

At 0445:

Walked dog around the block
Foam Roll
Joint Mobility
Figure 4 stretch
Quad/Psoas couch stretch

Hinge:
BGBS 25lbs plate 2x10=20
45lbs KB Swings 2x15=30
Total: 50

Squat:
45lbs KB GS 2x10=20
45lbs KB FS L/R 2x5/5,4/4,3/3,2/2,1/1= 60
Total=80

AIS Stretching

I have been cutting back on the food/carbs a little this week. Combination of being Friday morning and low carb week, ran out of gas after 2 sets of KBFS ladders. No issues with back.

Barefoot Running

2011-08-24T10:05:00.000-05:00

Joint Mobility

Ran 21min on the streets barefoot. Ran pretty slow, Clancy was slow

Post:
Foam Roll
AIS Stretch

Hinge/Goblet Squats/Push/Pull

2011-08-23T08:21:00.002-05:00

At 0510:

Foam Roll
Joint Mobility
Figure 4 stretch

45lbs KB Goblet Squat: 2x10

45lbs BGBS 2x10

45lbs KB Swings 4x25
-Felt okay. Back has felt a little pull over the weekend, these felt fine, no instances of pain or over-tightness when doing the swings
-Review of the swings on video, cutting the bell short.

Push/Pull
10,8,6,4,2
Wall Dips
L-Chins

AIS Stretching

Barefoot Running

2011-08-21T20:40:00.002-05:00

Joint Mobility

DH Pull-ups: 18

DH Pull-ups: 12

a long time later:
Foam Roll
AIS Stretch

Squat/Hinge

2011-08-20T06:37:00.002-05:00

Foam Roll
Figure 4 stretch
Psoas/Quad Stretch
Joint Mobility

Hinge
BGBS 2x10=20
45lbs KB Swings 15+20=35
Total: 55

Squat:
45lbs KB Goblet Sqt 2x10=20
45lbs KB Front Squat L/R
3x(5,5,4,4,3,3,2,2,1,1)=90
Total Squat=110

Pull-ups
2x(5,4,3,2,1)=30

Prehab Abz
Front Plank 60s
L/R Side Plank 30s/30s

AIS Stretch

32min

Barefoot Running

2011-08-18T09:36:00.003-05:00

No warm-up

23min barefoot run on road and trails

Post:25min, got gas and went to store

Then...
Foam Roll
AIS Stretching

Been eating like crap and felt it on today's morning run. Did not have the pepp I had last time

Hinge, Push

2011-08-17T15:33:00.002-05:00

Foam Roll
Joint Mobility

Goblet Squat
45lbs KB 2x10

BGBS
25lbs plate 2x10

45lbs KB swings about 100
-most felt good, squatted a few

Push-ups
40-20-10= 70

AIS Stretch

Barefoot Run

2011-08-15T09:39:00.001-05:00

Joint Mobility

Ran 21:40 on road and trails barefoot. Felt good.

Post:
Foam Roll
AIS Stretching

Squats/Hinge

2011-08-14T14:25:00.004-05:00

Foam Roll
Joint Mobility
Figure 4 stretch

Goblet Squat 45lbs KB
2x10=20
-Elbows were not going inside knees, work on that

L/R 45lbs KB Front Squat
2x5,5,4,4,3,3,2,2,1,1=60
-Felt good and symmetrical.

Total Squats: 80

Hinge
BGBS w/25lbs plate 2x10=20

L/R 45lbs KB Suitcase DL
2x5,5,4,4,3,3,2,2,1,1=60
-A few were too squatty, not enough hinge, also both sides to bow a little. These were not sharp and need to be developed

45lbs KB Swing
15,20,20=55

Total Hinge: 135

AIS Stretching

Swings

2011-08-12T08:24:00.003-05:00

Foam Roll
Joint Mobility
Figure 4 stretch
Psoas coach stretch

Bulg. Goatbag swings
25lbs plate 2x10

45lbs KB Swings
10-10-15-15-20-20=90

AIS Stretching

-Did swings to work the hinge. In review, the movement is patterned with BGBS. Symmetry is tested with suitcase deadlifts, then add swings, once the pattern and and symmetry has been established. Need to work more suitcase DL, to bring left side up to right side. Light bulb moment, I am asymmetrical, R side dominant and my hip issues are most like d/t to R side finally giving up. This is from years of playing soccer, kicking mainly with R leg. I need to do symmetrical work to bring the left side up to speed.

Suitcase Walks, Suitcase DLs

2011-08-11T09:23:00.001-05:00

Foam Roll
Joint Mobility

Suitcase walk around the block w/45lbs KB, alternate hand every minute
10min

45lbs KB Suitcase DL L/R
5-4-3-2-1

Swings/Hinge

2011-08-10T12:48:00.000-05:00

at 0430

10min walk the dog
Foam Roll
Figure 4 stretch
Psoas/Thigh Stretch
Joint mobility
Movement Prep

Prehab hips/glutes

Pattern/Grind:
Bulgarian Goat bag swings 25lbs plate 2x10

Swings 45lbs KB
10
10
15
20
20
Total 75

AIS Stretching

Working in getting the movement down. A swing is a hinge, not squat. Focused on that logic, pulling the bell down, maintain plank. Will see how the hip holds up. Also, need to address asymetry this week with suitcase DL, focusing on chin, navel, zipper.

Press

2011-08-08T07:23:00.002-05:00

Walked dog 15min

Seated Hip Stretch
Foam Roll
Joint Mobility

Clean and Press
75x5
90x5
105x5-Lower back, right side started to feel tight, cautious here switched to:
Clean, then Press the reps
120x5
135x5-tough

Physioball 10x@

Prehab Shoulders on Physioball w/5lbs plates
Yx10
Tx10
Wx10
Ux10

AIS Stretching

Running

2011-08-07T13:10:00.001-05:00

Seated hip stretch
Joint Mobility

Ran 20min barefoot on road and trails. Walked last 5min back in.

Post:
3 Rounds
DH Pull-ups BL 5,4,3,2,1
15 Roman Chair Sit-ups

AIS Stretching

Back Squats

2011-08-06T13:07:00.000-05:00

Seated Hip Stretch
Joint Mobility
Olift mobility
-Skipped Foam Roll today

Back Squats, barefoot
135x5
165x5
195x5
225x5
255x5-Put WL belt on for last set

Prehab abz:
Plank 60s
L side plank 30s
R side plank 30s

AIS Stretching

Whole workout took about 20min. Moved through squats fast, they felt heavy. I went all the way down, paused at bottom, no bounce. Consider staying here for next set of 5s.

Back Squat

2011-08-03T05:29:00.002-05:00

Figure 4 Stretch
Foam Roll
Joint Mobility
Movement Prep
-Sumo squat to stand
-Lunge instep
-Reverse lunge w/twist
-Alt side lunge

Back Squat
TM 300lbs
120x5 (40%)
150x5 (50%)
180x5 (60%)

Ab Wheel x25

AIS Stretching

27min before work

Mountain Biking

2011-08-02T17:28:00.000-05:00

45min ride with Jack on trails.

later...

AIS Stretching

METCON Push-ups/Jump Rope

2011-08-01T14:25:00.002-05:00

Foam Roll 5min
Figure 4 stretch
Movement Prep 5@
-Reverse Lunge w/Twist
-Sumo Squat to Stand
-1 Leg SLDL w/2.5lbs plates
-Reverse Lunge
Joint Mobility

METCON
50 Push-ups
200 Skips
40 Push-ups
150 Skips
30 Push-ups
100 Skips
20 Push-ups
50 Skips
10 Push-ups
-Felt R shoulder during push-ups

Prehab Shoulders on Phsyioball w/5lbs plates
Ys x10
Ts x10
Ws x10
ER w/black band x10

AIS Stretching

Total time: 29min

Bench Press

2011-07-30T06:54:00.002-05:00

Foam Roll 4min

Bench Press:
135x3
185x1
205x1
225x1
245x1
255x1
265x1-All in (max, TM 240lbs)

Used HD bar.

Prehab Supersets Shoulders/Core:
Ys x10 (10lbs DB)
Plank 60s
Tsx10
Side plank 30s
Wsx10
Side plack 30s
Us x10 (5lbs plates)

Static Stretching

METCON Circuit Run/Muscle-ups

2011-07-29T08:35:00.002-05:00

Foam Roll 5min
Static Hamstring Stretch
Figure 4 stretch
Dynamic Movement 5@
-Reverse Lunge w/Twist
-Sumo Squat to Stand
-Side to Side
-Scorpion
-Inch Worm

Physioball 10@

3 Rounds for time:
Run 400M (block)
5 MUs (4-1,3-1-1,2-1-1-1)

10:40

Ran slow, muscle up took the time, no misses on the MU

AIS Stretching