Colin Jenkins' Training Log

Back to posting training on my blog...

here's the link:
http://www.westcoaststrengthcoach.com

Sunday, May 26th - 2013

PM
@ 95%, 100 Wall Balls - a MAX of 5 sec rest allowed between sets
rest ~1:30
AMRAP Muscle-ups in 3 minutes

Time - 3:36
Muscle-ups - 22 reps

Broke Wall Balls into 30+20+10+10+10+10+5+5. Was pretty tired after the 100, but not too much. Shoulders felt really tired going into muscle-ups, but I made sure to minimize the rest between sets on them so I was able to get 22 reps which I feel is pretty decent after the 100 wall balls.

Saturday, May 25th - 2013

AM
Squat Clean - Build to a tough triple
+
EMOTM for 20 minutes
Even Min - 10 Kipping Pull-ups
Odd Min - 10 Box Jumps @ 24" (practice rebound)

Part 1) 285# x 3, 305# x 2
Part 2) Complete

Felt a bit sluggish this morning, so took a while to really get warm and CNS going. Squat cleans felt pretty good, given that the pull didn't feel too strong today. On kipping pull-ups, really focused on new technique to ensure arms look locked out, wasn't 100% on all of them but I will get there over time with focus. Box Jump practice felt good. Nice easy day before hitting the road for a 7 hour drive.

Friday, May 24th - 2013

AM
AMR in 5 minutes @ 85%:
Airdyne (AD6)

rest 5 minutes

AMR in 10 minutes @ 90%:
5 Push Jerks @ 135#
7 Toes to Bar
100m Run

rest 5 minutes

5X (alternating with Ryno) @ 95-100%:
80ft Sled Push @ 190#
5 Burpees

Part 1) 87 calories (~230 avg watts)
Part 2) 8 rounds + 5 reps
Part 3) Took 5:20 with me and Ryan's rounds

Felt pretty good throughout this. Sled/Burpee combo was tough at the end, but was fun to push through.

PM
Row 30 sec @ 90%
Row 30 sec @ 50%
x 20

1:40.0 - 1:41.3 avg pace
I did a 5 min Z1 warm-up but should have done more, as I wasn't feeling good on this until after the 10th round. Back was feeling pretty lit up but when I focused on sitting up as tall as possible, it would feel a bit better.

Thursday, May 23rd - 2013

AM
A. Front Squat @ 22X1; 8, 6, 4, 2; rest 3 min
B. RDL @ 3010; 6-8 reps x 4 sets; rest 3 min
C. EMOTM for 10 minutes: 10 Wall Balls + 20 Double Unders

A. 185# x 8, 205# x6, 225# x 4, 245# x 2
B. 235# x 8, 255# x 8, 285# x 8, 305# x 8
C. Done

PM
For time @ 90%:
10-1
KB Snatch @ 53# (left)
KB Snatch @ 53# (right)
Push-ups x 2

Time - 7:13
KB Snatches unbroken, push-ups unbroken until set of 12. Focused on keeping butt squeezed for push-ups which seemed to help as I became more fatigued. KB Snatches could use work in efficiency to use more hips and less arms. Back felt a bit tight afterwards.

Friday - Sunday, May 17th - 19th

Regionals

"Jackie" - 5:43 (20+ no reps)
3RM OHS - 275# x 2 reps
30 Burpee Muscle-ups - 6:47

100s - 25:39 (25+ no reps)
DL/Box Jump - 5:34

HSPU Chipper - 13:13 (HSPU errors)
Rope/Squat Clean - 6:07

Sunday, May 5th - 2013

AM
Part 1)
3 rounds for time:
10 Overhead Squats @ 155# (from ground)
10 Muscle-ups

rest 15 minutes

Part 2)
For Time:
15 Medball Cleans @ 150#
500ft VersaClimber
15 Medball Cleans @ 150#

rest 15 minutes

Part 3)
Within 4 minutes:
500m Row
AMRAP - DB Thrusters @ 35#/hand

Part 1) 6:52
Part 2) 9:45
Part 3) 43 reps
Body felt really smoked from yesterday for the muscle-ups, so they were much harder than normal, but I was able to keep a consistent pace with them. Overhead Squats unbroken but tough towards the end. Medball cleans took about 2 minutes for the first 15 but the VC was really tough on my hips/forearms and ended up taking me 4 minutes to complete. DB Thrusters felt good, but my left arm gave out well before my right side, and there wasn't too much I could do at that point.

PM
10K Watt Bike Time Trial

Time - 14:49 PR (30 sec PR)
Big PR but this was the first time where the damper setting was up to me, and I set it to 5 instead of the usual 2. This made it easier for me to hold a stronger pace I think. The first 5K, i experimented with going 30 sec hard/30 sec less hard, but after 5K I was hurting too badly to continue that and just tried to maintain as strong as a pace as I could.

Saturday, May 4th - 2013

AM
Part 1)
Power Clean x 1/Push Press x 3; build to a tough triple

Part 2)
EMOTM for 10 minutes
Even Min - 5 TnG Deadlifts (tough)
Odd Min - 5 Muscle-ups

Part 3)
Every 3 minute for 5 sets:
Run 1 Gasser (0m, 20m, 40m, 60m)
10 DB Snatches @ 80#

goal is smallest amount of rest for any given set.

Part 1) 245#
Part 2) Complete (315# for DL)
Part 3) 1:35, 1:39, 1:40, 1:39, 1:34
Push Press felt pretty strong. I had a tiny bit more in me after 245# but I decided to call it there for today. TnG Deadlifts @ 315# felt ok, I noticed today that if I widen my feet out a bit, they feel much easier for me. Gasser/DB Snatch combo was tough, especially in the 90 degree heat, but I focused and was able to stay pretty consistent through all 5 sets. Happy with how easy the DB Snatches felt.

PM
For time:
100 Squats
100 CTB Pull-ups
100 Push-ups
100 Sit-ups

Time - 18:03
Felt great until the sit-ups. Squats took 2:10. CTB Pull-ups took 7 minutes (sets of ten until 80, and then 8, 6, 6). Push-ups took just over 3 minutes (15+15, then 10s until 80, then 8+7+5). But the sit-ups...wow. I don't think I've done more than 20-40 abmat sit-ups in total within the past several years. And they took me over 5 minutes! Didn't except that. Well hopefully they won't have abmat situps at regionals

Friday, May 3rd - 2013

AM
A. Snatch - Build to a max
B. Power Snatch x 1/Overhead Squat x 2 - build to a tough double in OHS
+
For time:
400m Row
+
4X
15 KBS @ 88#
20 Wall Balls
+
400m Row

A. 255#
B. 225#
Time - 12:49
Wasn't feeling super strong this morning. Snatch was tough, but I was still able to pull off 255# for the day. Power snatches felt really weak after that and 225# was a struggle to get overhead. The workout did not go great, I just did not seem to want to "go there" on this one and took too much rest during the Kettlebell Swings.

PM
A. Power Clean @ 225#; every 30 sec for 5 minutes
B. Power Clean @ 245#; every 30 sec for 4 minutes
C. Bench Press; 3, 2, 1; rest 5 minutes
+
5 rounds for time:
Run 1 Lap
15 Burpees

A. Complete
B. Complete
C. 255# (3), 275# (2), 295# (1) PR
Time - 13:40
Pretty happy with my bench press. 295# felt solid, and I think I could have gotten 10-15# more on that today. I did the burpees facing a 45# plate, because I wanted to practice that standard. Runs were consistent, although not especially fast, and I stayed moving with the burpees the whole time.

Tuesday, April 30th - 2013

AM
A. Snatch - Build to a max
B. Front Squat @ 30X1 @ 80% 1RM; 3 reps x 3 sets; rest as needed
+
15-12-9 for time:
Power Cleans @ 185#
Parallette HSPU

A. 235#
B. 300# - 3 sets
Time - 8:44
Body felt pretty weak today. Definetely feeling the effects from the weekend today more than yesterday. Snatches felt tough and I tended to leave them out in front of me today. Front squats felt ok, knee feels 100% better than last week. PC/HSPU session went decently although HSPU were a little weaker than normal. I paced it well though and finished in a solid time.

PM
Row 500 @ 1:38 pace
rest 4 minutes x 6 sets
(rest 8 min b/t sets 3 & 4)

Set 1) 1:38.5 avg, 35 s/m
Set 2) 1:38.3 avg, 35 s/m
Set 3) 1:38.1 avg, 35 s/m
Set 4) 1:38.3 avg, 36 s/m
Set 5) 1:38.2 avg, 36 s/m
Set 6) 1:36.6 avg, 40 s/m
Felt pretty good with this. The 500m pace was tough, but there was well enough rest to recover from it each time. Gave it a little extra gas the final set, but still kept a bit in the tank.

Monday, April 29th - 2013

AM
Part 1)
EMOTM for 16 minutes:
Even Min - 3 Bench Press @ 185#
Odd Min - 3-5 TnG Power Snatches (choose weight)

Part 2)
EMOTM for 8 minutes:
3-5 Muscle-ups

Part 3)
5X:
30 sec - VersaClimber @ 90%
rest 30 sec
30 sec - Double Unders
rest 30 sec

Part 1) 135# x 5 for PS sets, complete
Part 2) 4, 3, 4, 3, 4, 3
Part 3) 78m-93m VC, 53-57 DU
All felt pretty good. Hands were still sore a bit so I stuck with smaller sets on Muscle-ups.

PM
30 minute Airdyne @ Z1
+
Mobility

Complete, body felt really good after this

Saturday, April 27th - 2013

AM
AMRAP in 12 minutes:
6 Unbroken Hang Power Cleans @ 195#
3 Parallette HSPU

Score - 12 rounds
Happy with this score, but possiblt should have pace a bit more as I really slowed down during the second half. I was through 8 rounds at 6:30, but my shoulders got smoked and I had to start breaking up the pHSPU. Elbow was hurting quite a bit after this session. But after icing, compression (and a little advil), all was good for the PM

PM
For time:
9-7-5
Muscle-ups
Squat Snatches @ 135#
+
3X
6 Squat Cleans @ 225#
18 T2B
+
3X
20 KB Snatches @ 70#
80 Double Unders

Time - 26 minutes
I'm pleased with how this went, especially how tired and fatigued I felt going into it and that I was doing it alone (Matt and Mo both had to drop out early on). Even though my hands and grip felt beat up, my muscle-ups felt great, breaking them into 5+4, 4+3, and 5 during the "Amanda" portion. I broke the squat snatches into singles the whole time, and that took a bit of time. I ended up finishing the "Amanda portion in 6 minutes. For the second portion I felt great. I was able to cycle through the squat cleans and t2b really well. All t2b were done in 10+8. I finished the second portion at around 16+ minutes. But the last part crushed me pretty bad. The KB snatches were really tough for my grip and I took a long time completing them. Double Unders were great (80, 40+40, 33+47), but I just took forever to finish those damn snatches. Grip was smoked. Felt good afterwards.

Overall, a tough weekend. I learned a lot and am happy with the progress I am making in the longer workouts. Recovery is great....I felt like I had just taken a rest day this morning. And after tonights PM session, I'm still feeling pretty good.

Friday, April 26th - 2013

AM
4 rounds for time:
400m Run
7 Power Cleans @ 225#

Time - 10:21
Hurting. Runs were trash after first round. Cleans felt great (unbroken TnG except for 3rd round), but my legs would get smoked for the runs and I just couldn't pick up speed.

PM
35-25-15:
Box Jumps @ 24"
Thrusters @ 135#
CTB Pull-ups
Burpees

Time - 23:42
Happy with this. Wasn't the best time ever, but I stayed in it and held my own. If I did this workout again I could probably improve quite a bit in certain areas (1st round of thrusters especially) but I'm happy with how it went down. Did not feel too ruined 10-20 minutes after, although I though I was going to die temporarily after pushing the last set as hard as I could.

Thursday, April 25th - 2013

AM
1 Clean + 2 Jerks Ladder:. Starting at 205#, add 10# every 90 seconds. 20 Double Under Buy in Each time. AMRAP Cleans as tie-breker. 30 sec after, 400m Row for time with BW Adjustment.

Score - 275#, 3 Power Cleans & 1 Jerk @ 285#
1:05.8 400m Row (BW adjusted) - average pace was 1:29-1:30

This was tough, but I'm happy with a double jerk at 275#. 400m Row was really tough after this ladder and really hurt me afterwards. Lots of lactate...

PM
AMRAP in 10 minutes:
1 Rope Climbs @ 15ft
30ft Handstand Walk
10 Wall Balls

Score - 7 rounds + 1 RC/30ft HSW/6 WB
Felt great with my technique on the rope climbs. And managed to push through all wall balls unbroken. Trouble was when my shoulders got smoked, I had no control of my handstand walk and that lost me a lot of time.

Tuesday, April 23rd - 2013

AM
A. Power Cleans; 1.1.1 x 5 sets; rest 3 min
B. Squat Clean from high Blocks - build to a 1RM
C.
4X
20 Unbroken Wall Balls @ 30#
20 Pull-ups
rest 2 minutes

A. 265#, 275#, 285#, 295#, 300#
B. 287#
C. Complete

PM
7 rounds for time:
2 Power Cleans @ 225#
12 HSPU
24 Double Unders

Time - 7:54
Happy with the pace. I had to break up HSPU in two sets starting the 5th round, but it was fairly quick.

Sunday, April 21st - 2013

AM
For Time:
20 Clean & Jerks @ 185#

Time - 1:23
Did these in singles. Unbroken the entire time. Happy with this. In retrospect, I should have done a big set of TnG in the beginning...next time

PM
For Time
Row 1K
25 Double Unders
Row 750m
50 Double Unders
Row 500m
75 Double Unders
Row 250m
100 Double Unders

Time - 11:20 or 12:20ish
Really happy with this. Although the pace on the row wasn't great, it was the best I could do. And double unders felt great, getting them all unbroken except for a small break on the final round.

Saturday, April 20th - 2013

AM
21-15-9:
Squat Snatch @ 105#
CTB Pull-ups

Time - 7:03
Really under-estimated this one. When out hard on the first round and blew up on round two of the snatches. Should have broke it up more from the get-go and focused on keeping small consistent breaks.

PM
5 rounds for time:
Run 1 Lap
300m Row
25 KBS @ 53#
20 Hand-Release Push-ups

Time - 23:45
Was pretty consistent on this workout. Push-ups felt great, and runs hurt a but. Only thing I would have changed is I paced the KBS too much from the get-go. I should have done them in two sets each time.

Friday, April 19th - 2013

AM
Part 1)
5RM TnG Squat Clean Ladder - start at 155#, add 20# every 90 seconds. 15 Double Under Buy-in each set

Part 2)
For Time:
25 Deadlifts @ 345#
50 Burpees onto 45# Plate
100 Double Unders

Part 1) 255# x 5, 275# x 1
Part 2) 6:25
Squat cleans were really tough on my breathing. I made the mistake of not keeping my hookgrip the entire time and I just wasn unable to regrip the bar on the set of 275#s. Next time I need to remember that I must maintain the hookgrip for heavy TnG reps

Deadlifts were broken into 5+4+4+3+3+3+3 in a little over 2 minutes. That was too long, needed to have pushed through those more aggressively. Burpees were neither fast nor slow. I messed up on double unders the first two times I tried them and then was able to get 98 unbroken through the end.

PM
For time:
80 Calorie Airdyne
40 Thrusters @ 135#
20 Muscle-ups

Time - 11:20
Airdyne felt great, finished at 3:20. Thrusters were done in 8+7+5+8+7. But I blew up badly on the muscle-ups.

Wednesday, April 17th - 2013

AM
A. Front Squat @ 80% effort; 3 x 3; rest 1 min
B. Front Squat @ 90% effort; 3 x 3; rest 2 min
C. Front Squat @ 100% effort; 3 x 3; rest 3 min
D. EMOTM - 7 Push Press @ 155# x 10 minutes

A. 275#
B. 315 (singles)
C. 335#, 345#, 355# (f)
D. Complete
Knee was still not feeling great today during this. It would be fine as long as I could be in perfect position, so when I slowed the eccentric down and limited myself to singles it felt ok. But the slow eccentric made it tough and I failed at 355#. Push Press was very hard by the end. I had to focus on staying on my heels, and NOT pushing my head through as much.

PM
For time:
100 Wall Balls
75 CTB Pull-ups
50 Wall Balls
25 CTB Pull-ups

Time - 14:15
At James advice, I started with a big set on the wall-balls. This felt ok and didn't affect the CTB too badly. I completed the Wall Balls in 50+20+15+15. The CTB were broken into 10s for the first 50 and then I did 8+7+5+5. Last set of 50 wall Balls was pretty tough for me, lost some time there, but I cranked through the last 25 CTB pretty fast in 12+7+6.

Tuesday, April 16th - 2013

AM
A. Snatch - Build to a 1RM
B. Power Snatch x 1/Overhead Squat x 2; 3 attempts total
C. KB TGU - Build to a 3RM/side

A. 245#
B. 205#
C. N/A
Did not feel very strong on the snatches today. Missed 255# twice before moving on. I started the power snatch complex with 205# and got it, but really irritated my knee in the process. Decided to call it there and tried some TGU but my knee was still bugging me. Spend a good amount of time afterwards rolling out my quads/IT Band and that helped quite a bit.

PM
For Time
100m - Forward Sled Drag @ 180#
330m - Sandbag Run @ 100#
100m - Reverse Sled Drag @ 180#
330m - Sandbad Run @ 100#
100m - Forward Sled Drag @ 180#
1000m Run

Time - 26:30
Drags were really really tough. The reverse drag especially as that sled was not going anywhere with the type of surface it was on. Sandbag Runs were tough, I probably ran about 40% of the distance, and walked 60%. Last 1000m Run felt pretty good and I was able to go faster each time around the building

Sunday, April 14th - 2013

AM
3-Rep Snatch Ladder - Start at 155#, and add 20# every 2 minutes
(all 3 reps must be completed within 20 seconds)

235# x 3, 255# x 1

Very happy/surprised at myself for getting 235# for 3 within that time frame. I was just hoping to get 2 reps @ 235# but I took the risk to get all three and it paid off. Felt great

PM
For Time:
Run 3 Laps
+
3X:
15 Ring Dips
15 T2B
+
Run 2 Laps
+
3X:
15 GHD Sit-ups
15 Burpees
+
Run 1 Lap
+
3X:
15 Box Jumps @ 24"
15 KBS @ 53#

Time - N/A or 33:30
Time not really relevant on this as I was having some gas issues prior to the workout and midway through my midsection became so tight from the T2B/GHD Sit-up combo that I had to break from the workout and go to the bathroom. I probably lost 6-8 minutes there before coming back to the workout. Mentally I was not in it after that as my time had already been compromised. Oh well, onto next week