JenT training log

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Re: JenT training log

Post by jent on 6/23/2013, 3:48 pm

Sun June 23                    SQUAT CLEAN/DL/KBS/DU
A. Squat Clean 1.1.1.1.1 x 5 sets; 3mR
85-90-95 (4 + 1F + 1), 95 (1 + 2F + 2 + 1F + 1 and stopped), 95 (1 +1F + 1 and stopped)
I was very disappointed with the results.  I really thought I would be doing my last set at 105#.
All fails were in the full squat.  I either lost the bar which I guess means no fast elbows or I sat back on my butt.

B.  EMOTM for 8 minutes: 5 DLs @ 185#
This is in my wheelhouse.  Felt great although happy it was only 5 reps.  Kept the clean grip.  All sets done in ~ 10sec.


AMRAP in 10 min
10 KBS @ 44#
20 DUs
8 rounds.
I was aiming for 9 rounds.  Starting wheezing after the 3rd round.  Actually thought I was done 1 minute early and then realized I had another
minute to go.  This is where I slowed down quite a bit.  KBS UB for rounds 1-6.

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Re: JenT training log

Post by jent on 6/22/2013, 2:45 pm

Sat Jun 22       PJ/FS/CTB/RD/RUN/BURPEE
A. Push Jerk: 3,2,1,3,2,1 3mR
80#, 85#

B. Front Squat 2-3 reps x 5 sets 4mR
I did this part last in the workout.  Everything else done in my garage and then I went over to WCSC to complete.  I only have #33 and #35 barbell and I like to do squats with a 45# bar.  Plus my squat rack is about 1/2" too high the way it's set up so taking a heavy barbell off the rack doesn't exactly set me up for success mentally

Warmup:  45, 95, 120, 135#
140 (3), 145 (3), 150 (3), 155 (3), 160 (3).  The first two reps of the 160 felt stronger than the 155.  I had a slightly wider stance and my squat was deep.  The third rep would make a PR for me BUT because my first two reps were so deep, I'm not exactly sure I had the right depth for the third rep. Poop.

+
EMOTM for 20 min
even min - 1.1.1 CTB PUs
odd min - 3.2.Ring dips

CTB - was able to complete 1.1.1 for the 1st 7 minutes before failing attempts occurred and I had to use most of the minute to complete.
Set 9 +10: 2
Ring dips were solid and allowed me most of the rest time .

Run 400m @ 80%; 2mR x 3 sets
A miracle occurred; I felt pretty good at this pace and times were under 2:00 Smile
1:51, 1:54, 1:56

Wed Jun 19
100 burpees for time
8:06 This is slightly faster than my  7 minute burpee Open time.  Ofcourse, I'm not jumping to a height standard.


Tue Jun 18
Run 10min

10x
20 UB DUs
30sR

Run 10min
went well.  4 mess ups to get 10 unbroken.

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Re: JenT training log

Post by jent on 6/15/2013, 9:27 pm

Sunday June 16              PS/DL/Run
A. Power Snatch 1.1.1.1.1 x 5 sets; 3mR
55-60-65-70-75
took a long time to warm up my upper back and shoulders.
75 was difficult but I got 'em.
B. EMOTM for 8 minutes: 7 DL @ 155#
done! with the hook grip intact. And lots of chalk.
These felt strong.  Between 15-16 sec for each round.

+ Run 20sec @ 80%/Run 20sec @ 90%
Walk 1 min x 10 sets
done

I cleaned up my diet starting today!

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Re: JenT training log

Post by jent on 6/14/2013, 5:58 pm

Saturday June 15    C&J/Row/KBS
 30 reps for time:
Clean and Jerk @ 85#
6:16  Bonnie Lynn does this almost a minute and a half faster at the prescribed weight.  I started off with 5s for the first 10, then 3s.  But I failed the jerk at #20 and had to take some time.  Then it was all singles.  A few were pure press outs. No problem with any of the cleans.
When am I going to get stronger????  Gotta keep working on the jerk!

20min rest

For Time:
Row 1K
50 KBS @ 35#
Row 500m
50KBS @ 35#
Row 250m
14:45.  
1st set of KBS was 50 reps.  Paid for it for the rest of the workout.  I thought I was going to get sick during the second set of KBS.
This is a Mental workout for me.  I am fully capable of doing it.  But I fight my mind the whole way through.
1K = 4:20.6, 500m = 2:12.8, 250m = 1:04.7

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Re: JenT training log

Post by jent on 6/11/2013, 11:21 pm

friday June 14              PS/OHS/FS/TTB
A. Power Snatch x 1/Overhead Squat x 5; 90sR x 3 sets
Don't laugh at my weights!  55 - 60 - 65
B. Hang Squat Snatch; 3 reps x 5 sets; 2mR
35-45-50-55-55  
C. Front Squat; 3-4 reps x 5 sets; 4mR
I took 3min rests by accident for the first 3 sets
140 (4), 145 (4), 150 (4), 155 (3) 160 (2).  I chickened out of doing the 3rd rep at 160 Sad 

EMOTM for 18 minutes
Even min - 5 T2B
Odd min - 2 Wall Walks + 10 DUs
I didn't have a great warmup for this.  I was mentally (not physically) tired from the front squats and snatches.
Sets 1-6 were fine.  Set 7-8-9 I didn't get the 5T2B (4, 3, 3)
+
Run 10 min @ 80%
done

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Re: JenT training log

Post by jent on 6/10/2013, 10:38 pm

Tuesday June 11
10 min @ 90% PUSH UPS/THRUSTERS/BJ
10 Push Ups
10 thrusters @ 65#
10 BJ at 20" (Step down)
4 + 26 I was very tired when I came home from work. My hammies and glutes are sore from the dead lifts yesterday. I had to remind myself I was training for the 2014 Open and that got me into my garage. I'm not sure this was a true 90% effort. I CAN say that the 65# thrusters felt like 85#.

10min rest

10min @ 90%
Row 250m
Airdyne 15cal
10 burpees (to target overhead - open standards)
I did 25 calories on the airdyne because my bike is just not the same as the one at WCSC. Burpees were SLOOOOWWWW!
2+ 250m

Glad I did it!

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Re: JenT training log

Post by jent on 6/10/2013, 4:07 pm

Monday Jun 10 PC/DL Colin are you reading this?

warmup: 5 min row at 2:23.1/500 pace

A. Power Clean 1.1.1.1.1 x 5 sets 3mR (10sec rest b/t reps)
85-90-95-100-105
I filmed some reps and I am still pulling half way up the thigh - too early
105# was banging into my collarbone, no fast elbows, and the last 2 reps were pretty sloppy.

B. EMOTM for 8 minutes: 10 Dead lifts @ 135#
this took me 15-17sec each set. Maintained a hook grip throughout. Just have to remember to tape my thumb so the tape seam does not face my palm.

+ 5 rds for time
10 WBs
30 DUs
4:14 DU mess up at least once on every round! I was thinking so hard about not messing up that I messed up!

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Re: JenT training log

Post by jent on 6/9/2013, 11:46 am

Sat June 8 PUSH JERK/KPU-RD
A. Push Jerk 5 reps x 5 sets; 3mR
55-65-70-75-80
Since I just did push jerks yesterday, I was able to really concentrate on form. I lowered my elbows a little which allowed me to catch the bar
with straight arms. These tired my shoulders out quite a bit.
+
AMRAP 15min
3 UB KPUs
3 UB RDs
11+3+2(F)
I knew that I would have to take significant rest time for the dips so my goal was to attain at least 10 rounds. The KPUs were not a problem
but after 5 rounds, I had to take longer and longer breaks to ensure 3UB RDs. The first two dips would be solid - tried to keep good form with
thumb turn out at the top of the hold and legs straight. After 5rds, I made sure my 3rd dip was just as deep as the 1st and 2nd, but I'd have to do some leg pumps to get the elbows straight.

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Re: JenT training log

Post by jent on 6/8/2013, 2:33 pm

Friday Jun 7 PUSH JERK/HPC/ANNIE

A. Split Jerk @ 75%, 2 rep x 6 sets, 2mR
After warming up, I decided to do push jerks at 85# instead of split jerk. Left knee was not in pain but felt a little funny.
My push jerk from the waist down was solid but my arms could have been stronger. There was a little bit of a press out for
rounds 1-4. Rds 5-6 were solid.

B. Hang Power Clean 4,4,4,4 3mR
75#, 85#, 90#, 95#. Struggled with the last 2 reps of 95#. I've been trying to work on faster elbows but on this last set
I struggled to complete the reps with any sense of good form.

Annie:
7:18 (~16sec PR) had some mess ups on 30 DU round


Last edited by jent on 6/9/2013, 11:43 am; edited 1 time in total (Reason for editing : highlight specifics)

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Re: JenT training log

Post by jent on 6/7/2013, 12:14 am

Wednesday, June 5 HPS/BS/Burpees
A. Hang Power Snatch @ light/moderate load; 3, 2, 3, 2, 3, 2, 3, 2; rest 90 sec (work on bar path)
55-60-65-70 these are easier for me to get under bar and keep bar close to body as it travels up.
B. Back Squat @ 65% 1RM; 20X1; 5, 5, 5; rest 3 min
125#. This is so light for me, even at a 2-count down. I'm driving up with a lot of momentum that almost takes me into a jump.
C. Death by Burpees in double (2 Burpees the first min, 4 the second min, 6 the third min, etc…)
16+12 Omg. The round of 14 gave me ~20sec to rest. The round of 16 ended with 1sec left and I had to go straight into the round of 18. Molasses immediately set into my leg muscles.



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Re: JenT training log

Post by jent on 6/7/2013, 12:07 am

Saturday, June 1st
Mobility to prep for race

Sunday, June 2nd
1/2 Marathon
Forever. Walked the first 10 min with a friend then started 4min run/1 min walk the rest of the way.
I've got to run faster.

Monday, June 3rd
20 min Bike @ Z1
30 min Mobility
done


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Re: JenT training log

Post by jent on 6/7/2013, 12:04 am



Friday, May 31st
For Time:
9-7-5
CTB Pull-ups
Ring Dips
~ 6:13. Lost track of the time.
9s: 2+ 2+ 2+ 1+ 1+ 1 then dips were 5, 2, 2
7s: complete failure; had to wait and try and try again to get the C2B; dips - 4, 2,1
5s: 1+ 1+ 1+ 1+ 1; i failed on the 1st one and then all of a sudden I could get them again. Dips - 3, 2

rest 10 minutes

Run 5 min @ 1/2 Marathon Pace
rest 3 min x 3 sets
Done



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Re: JenT training log

Post by jent on 5/30/2013, 7:40 pm

May 30 Snatch/OHS/Back Squat/Turkish Get ups/RUN

A. Power Snatch/OHS/Squat Snatch tech work - done at 33 - 45-48#
B. Back Squat: 4, 2, 4, 2, 4 155-175-165-185-170
For the 185#, the first rep was solid, the second rep was a little looser with too much of a lean forward
C. Turkish Get Ups: 5 reps/arm x3 sets - 10 - 12- 15

Run 5 min - easy
Run 10 min - @80%
Run 4 min - easy
Done

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Re: JenT training log

Post by jent on 5/28/2013, 10:44 pm

May 28 Split Jerk/Squat Clean/KPU/PC/BJ

A. Split Jerk @ 70%; 3 reps x 8 sets; rest 90 sec
80# - should have been 77# but didn't have the small plates to do this. The first 3 sets were shaky because I wasn't doing a proper lunge.
Sets 4-8 were much better with a good dip, opening of legs and getting under the bar.
B. TnG Squat Cleans; 5, 5, 5; rest 3 minutes
I think I went too light but I wasn't sure if I could hold the hook grip for TnGs.
80# - 85# - 90#
+
7 rounds for time:
5 Kipping Pull-ups
4 Power Cleans @ 95#
3 Burpee Box Jumps @ 20"
11:44 (this time includes taking weight belt on and off)
I had to think about this one before I put my comments. This is one of those metcons that I need coaching on and better mental preparation. I'm pacing myself and thinking about form and how "to get thru it" vice how to "get it done". My time is ridiculous. The power cleans are
doable and the BBJ are no big deal at 3 so it's just getting thru the pullups.

I did UB KPUs for rds 1-6. Rds 5-6 I lost my swing on the 4KPU and had to do some leg action to complete the 5th. I also noticed the 4th KPU I pulled early and my elbow was bent. Rd 7 was 4+1 where the 1 was a strict PU.

The power cleans I kept focusing on form which slowed me down. But I had some "fast elbows" and as the reps wore on, I knew that getting "under the bar" would save me a little. Throughout the 7 rounds, some of these reps were super easy and some of the reps landed low on my chest.

BBJs - there's nothing to say. You just do them.

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Re: JenT training log

Post by jent on 5/26/2013, 5:25 pm

May 26 SNATCH/WALL BALLS

A. Hang Muscle Snatch; build to a tough single (work on bar path of bar)
55-60-65-70-75! surprised at the 75#. Can't vouch for path of bar since I'm doing this in my garage.
B. power Snatch @ moderate weight and trying for perfect form; 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 2 min
60-65-70 the 2,1, sequence had much better form for all 3 weights than the initial opening set of 3s
C. Wall Balls; 14# to 9ft; AMRAP x 3 sets; rest 5 minutes
My goal was 65 - didn't come close.
A switch went off at 40 and then it was a struggle to keep it above the 9' mark. Felt it in shoulders more than legs.
48-42-40

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Re: JenT training log

Post by jent on 5/25/2013, 2:56 pm

May 25 RUN/WALK BACK SQUAT/TTB/DU/RD/BJ
AM - RUN/WALK 5 miles - this did not go well. Foot was not cooperating today. Had to do more walk than run.
Great way to prepare mentally for next weekend. Sad


PM
A. Back Squat, 5, 3, 5, 3; rest 3 min
150, 165, 160, 180
The thigh slapping and screwing hands into bar really works! The first 2 reps for 180# felt solid and strong. On the 3rd rep
I didn't get a bracing breath in and ended up leaning forward on the way up. Still- the legs felt strong.
+
EMOTM for 8 min:
3 T2B + 15 Double Unders
done without issues, played around with the grip. Not taxing.
+
EMOTM for 6 minutes:
3 Ring Dips + 6 Box Jumps @ 20"
No problems with the dips. Again - not taxing.

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Re: JenT training log

Post by jent on 5/25/2013, 2:53 pm

May 20, 21, 22

on the road without a decent gym facility available
25 KPUs
50 Pushups in sets of 5
100 Air Squats
200 DUs

May 20 14:40 broke KPUs into 5s; pushups took the longest - after the first 25, major slow down to get 5s unbroken; air squats UB
May 21 14:15 faster air squats UB, KPUs about the same time; pushups faster - 3:25ish
May 22 14:21 KPUs took longer - almost 4 minutes; pushups about the same; DUs - first set was 86, then 52, then bits and pieces.

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Re: JenT training log

Post by jent on 5/19/2013, 11:46 am

Saturday May 18 RUN

12.3 miles: All done at 4min run/1min walk after the first half mile.

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Re: JenT training log

Post by jent on 5/17/2013, 9:56 pm

FRIDAY MAY 17 BACK SQUAT PULLUPS/DIPS

Back Squat @ 31x1; 6, 6, 4, 4, 4 4mR
150 (6), 155 (6), 160 (4), 165 (4), 170 (4)
warmup: 45, 95, 115, 135
wasn't sure where to begin for this slow count with a 1 second at the bottom of the squat but 150 worked out well.
Had to work hard at 170# for the last 3 reps. Thought I was getting rock bottom on the squat but when I videotaped myself
I was just below parallel.

Row 20sec @ 100% x 3 sets; 1:40mR
done

AMRAP in 7 minutes
1 ring dip/1 KPU, 2 RD/2KPU, etc
8 rounds + 3
The good part was I was able to string the pull ups together through round 6. The bad part was the ring dips started to fail at round 6.
Round 7 and 8 were done by 2s for the pull ups and singles for the ring dips. I feel like my timing for the pull ups are getting better although it is still not a true kip.



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Re: JenT training log

Post by jent on 5/14/2013, 8:31 am

Tuesday May 14. HANG SQUAT CLEAN

EMOTM for 30 min
5TnG Hang Squat Cleans
30 DU. (I changed this to Burpees due to not enough space/logistics at my brother's gym in NY

80# and 8 Burpees
Rds 1-10 ok but hands started to get slippery. Once I lost the hook grip it
was hard to continue the movement. Recovery time was sufficient from minute to minute.
Rds 1-12 were 5TnGs. Rd 13 and 14 - 4 reps, rd 15 -3 reps. Kept same pace for all Burpees.

Tired after this workout...

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Re: JenT training log

Post by jent on 5/13/2013, 7:57 am

Monday May 13. PUSH PRESS
Push Press 4-6 reps x 5 sets. 3mR
55-65-75-80-85 (6). Felt solid except for last 2 reps at 85#

+ 7x
10 push ups
250 row @85%
Done. All push-ups unbroken. Kept row pace at 2:04 - 2:07

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Re: JenT training log

Post by jent on 5/12/2013, 2:09 pm

Sunday May 12. RUN
Run 800m@ 85% 4min rest x 3 sets
5:00, 4:32, 4:48
This started out rough. I ran too slow the first 800 and then ran too fast the 2nd, leaving me sucking air for the third.
Run 400m @85% 3min rest x4 sets
2:21, 2:24, 2:14, 2:16
The first two 400s felt horrible. I felt I was still recovering from the last 800. Then I did an attitude check and started "training" instead of "trying to get thru the workout". I ran the last two with much better form, closer to 85% and was rewarded with better times.
Run 200m @85% 2 min rest x 5 sets
1:05, 1:04, 1:05, 1:06, 1:08
Felt relaxed during these but Out of breath at the end for each. Glad to be done!

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Re: JenT training log

Post by jent on 5/11/2013, 6:56 pm

Thursday May 10. SPLIT SQUAT/SHOULDER PRESS/PULL-UPS/RING DIPS/DU
A. DB Split Squat@3010 8RM
20-30-35-40-45 all 8 reps
Wobbly on left leg for 40# and 45#. Out of breath after 45#.
B. Seated Shoulder Press
I did this AFTER the met on because the class started and I needed to get out of the way
33(5)-45(5)-50(5)-55(4)-58(4)
+
50 DU 10 ring dips 10 KPU
40 DU 8 RD 8 KPU
30 DU 6 RD 6 KPU
20 DU 4 RD 4KPU
10 DU 2 RD 2 KPU

9:07 all systems failed on the round of 30. Multiple mess ups on the DUs, ring dips became singles after 3 reps, started pulling early on the KPUs. The last 2 rounds I had to wait to get the ring dips. I know I can do this workout in much less time.

Very disappointed in the KPUs. I've added 3-5 sets of PVC dislocates (still being careful with rt shoulder), PVC overhead squats and gliding kips to my warmup to really help open up my shoulders and increase the "relaxed" portion of the swing. With my hands supinated, I never fully extend my right elbow, thus pulling early. This results in UGLY. Any way, I always do a couple of sets oF strict pull-ups in my warmup. I will have to add KPUs. My warmups are going to end up being as long as my workouts!

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Re: JenT training log

Post by jent on 5/6/2013, 10:49 pm

Wednesday, May 9th SNATCH/CLEAN & JERK
OLY Class

Full power snatch - 43-53-63-68-73 I have never done a full snatch that lands in a squat at 73#. Shoulders felt great. Mobility exercises are working! Still too much swing outward but yeah!!!

Full power clean + jerk: 53-63-73-83-93 worked on keeping bar close to body and power jerk instead of split jerk. I'm not doing another split jerk until I can do a decent jerk. Still struggling to get under the bar for the jerk at 93# but getting there.

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Re: JenT training log

Post by jent on 5/6/2013, 4:58 pm

Sunday, May 5th LUNGE/BP/TTB/HS
A. Barbell Forward Lunges @ 3211; 6 reps/leg x 5 sets; rest 2 min
53 -63 - 73 - 83 - 88# (5 reps). I warmed up too light and started the series too light. 63# should be the starting weight for these after warmup. I also had balance issues with the right leg setup. My big toes also got a workout.

B. CG Bench Press @ 31X1; 3-5 reps x 5 sets; rest 3 min (rest 10 sec for clusters)
45 -55 -60 -65 - 70# (5 reps) Solid at 70# after the 1 sec pause.

+
EMOTM for 20 minutes:
Even Min - 3 T2B
Odd Min - 10 sec HS Hold
No problem with any of the TTBs rounds. the HS holds became difficult for me after round 5. I didn't like how
much my lower back was arching, even though I was trying to hold a hollow position. I actually switched to wall climbs on round 6
to give my back a break. Just not used to it, I guess.

Monday, May 7th RUN
Run 5K for Time
31:56 Took 1 min walk after 9 min. Mostly psychological. I actually ran 3.5miles but the time reflected is for 5K.

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