Colin Jenkins' Training Log

Monday, March 11th - 2013

10:00am
A. Snatch - build to a tough single - NOT a 1RM- rest as needed
B. TnG Squat Snatch - 155# x 3 - emom - 8 min
C. Back Squat - 80% 1RM- double every 2 min for 5 sets
D. Rope Ascent - 17' - 15 reps for time

A. 225#
B. Complete
C. 355#
D. 5:52

Snatch wasn't feeling very strong today. 225# felt pretty tough so I called it then. TnG Snatches felt good, nice breathing practice for TnG work. Back Squats felt good. Rope Climbs weren't great, I was decently efficient, but just not fast through them.

3:30pm
For time:
30 wall balls
30 man makers - 45#/h
25 bar muscle ups
30 OHS - 155#
25 box jumps - 30"
20 KBS - 70#

Time - 24:45
Wallballs unbroken. I picked away at Man Makers and finished them around the 11 min mark. Completed the Bar muscle-ups in 5 sets of 5 at around the 14:30 mark. Completed 10 reps at 155# OHS and then mentally and physically blew up. It took a long time to get through the remainder of the OHS and box jumps were very slow. Kettlebell swings were unbroken at the end. I felt pretty wrecked afterwards. Not happy with my performance after the first 10 OHS, need to mentally be ready for when that happens.

Saturday, March 9th - 2013

10:00am
Row 6K - Easy

Complete, 2:17 avg pace. Felt good.

4:30pm
A. Clean & Jerk - Build to a 1 rep @ 90%
B. EMOTM for 8 minutes: 4 Power Snatches @ 135#
+
For Time:
30 Man Makers @ 35#/hand
100 Double Unders
20 Man Makers @ 35#/hand
100 Double Unders
10 Man Makers @ 35#/hand

A. 275#
B. Complete
+
Time - 22:20

Jerks felt a bit rusty today. Overall tired feeling going into this session. Power snatches were easy but hands were pretty tender. Man Makers just took it out of me. Double Unders were unbroken but I just had a hard time keeping on pace with the Man Makers.

Friday, March 8th - 2013

10:00am
4 sets:
FS x 4 reps - heavier per set
bar muscle ups - amrap in 1 min
rest 30 sec
run 200 m @ 90% faster per 50 m
rest walk 5 min
+
4 sets:
30 unbroken wall balls
20 unbroken COVP chin ups
rest 3 min

Set 1) 285#, 15 MU, 36 sec
Set 2) 295#, 15 MU, 36 sec
Set 3) 305#, 12 MU, 35 sec
Set 4) 315#, 11 MU, 36 sec
+
Set 1) 1:19
Set 2) 1:19
Set 3) 1:17
Set 4) 1:16

Felt good during this session. Bar Muscle-ups got pretty tough during the last two rounds. Happy with how the wall balls felt even though the last two sets weren't easy for me. Pull-ups felt crazy fast, even with COVP.

3:30pm
4 sets:
5 PC TnG heavy - add per set
20 unbroken ring dips
row 250 m @ 90%
rest walk 4 min
+
21,15,9
KBS - 2pd
Box Jumps - 24"

Set 1) 225#, 1:38 avg pace
Set 2) 235#, 1:38 avg pace
Set 3) 245#, 1:38 avg pace
Set 4) 255#, 1:37 avg pace
+
Time - 3:01

Everything went really well. Power Cleans felt very strong. Need to make sure I'm going low enough on my ring dips. Quick workout at the end burned my legs up on the box jumps. Completed them to regional standards, which is still tough and makes my lower body extremely tight.

Thursday, March 7th - 2013

10:00am
"13.1"
Within 17 minutes:
40 Burpees
30 Snatches @ 75#
30 Burpees
30 Snatches @ 135#
20 Burpees
30 Snatches @ 165#
10 Burpees
AMRAP Snatches @ 210#

Score - 174
Keep a pretty consistent pace on the burpees, and was able to move decently through everything. I just needed a bit more time in order to finish up the snatches @ 165#. In order to do that I would need to have pushed the burpee pace a bit harder during the round of 30 and took less rest during the snatches @ 135#. Overall, I think I am capable of much more, but it is what it is today and hopefully it's good enough that I don't have to consider doing it again.

PM
?

Tuesday, March 5th - 2013

AM
Part 1)
21-15-9 @ 95%:
Thrusters @ 95#
Pull-ups

rest 15 minutes

3 rounds @ 95%:
20 Wall Balls
50 Double Unders

rest 15 minutes

@ 95%
Row 1K

Part 1) 2:34
Part 2) 3:58
Part 3) 3:17.9

Felt strong throughout all 3 parts. Part 1 was unbroken but I stayed relaxed throughout it and never rushed the transitions to keep it at 95%. During part 2 the wall balls were unbroken but I broke the double unders 1X during the first two sets. The 1K Row hurt but I was happy to maintain the 1:39 pace I held pretty much throughout.

PM
30 minutes - "Around the World" @ Z1

Monday, March 4th - 2013

AM
A. Squat Clean - 2,2,2,1,1; rest 3 min - 90%
B1. Front Squat - sets of 3 tough grinders; rest 10 sec
B2. AMRAP Wtd Dips - 45# attached; rest 10 sec
B3. AMRAP strict wtd chin ups - 45# attached; rest 5 min x 4
C. AD sprints (AD6)- 30 sec all out; rest 5 min x 3

A. 275# (2), 285# (2), 295# (2), 305# (1), 315# (1)
B1. 315#, 315#, 315#, 315#
B2. 17, 17, 14, 12
B3. 7, 7, 6, 5
C. 16 cal, 17 cal, 16 cal

Squat cleans felt very solid today. Front squats felt okay, but I tend to decent too slow on them. I focused on speeding up the eccentric portion during the last two sets and they went much better. Interesting to see dips being so much stronger than pull-ups, but a good sign I guess. Airdyne sprints hurt, but not too bad, last 10 sec of each were a grind.

PM
emom - 20 min
PC - 185# x 6 - odd
10 HSPU - even
emom - 14 min
PS - 185# x 3 - odd
4 MU's - even
+
amrap in 4 min:
5 KBS - 88#
5 burpees

Part 1) Complete
Part 2) Complete
Part 3) 9 rounds (70#)

Felt pretty solid all around today. Power cleans and hspu were smooth. TnG Power Snatches @ 185# were tough but I was able to get through each round unbroken. I should have pushed a bit harder in the beginning of the 4 minute amrap, as I when I pushed at the end I still had a bit too much in the tank. Need to remember that 4 minutes is a short amount of time.

Saturday, March 2nd - 2013

Part 1)
Within 10 minutes:
Row 2K
AMRAP Pistols with remaining time
(score is # of pistols)

rest 15 minutes

Part 2)
Within 8 minutes:
30 Muscle-ups
50 Wall Balls
AMRAP Burpees with remaining time
(score is # of burpees)

rest 15 minutes

Part 3)
AMRAP in 6 minutes:
100m Run
30 Double Unders
10 Hand-Release Push-ups
(score is # of push-ups)

Part 1) 79 Pistols (7:13 Row)
Part 2) 6 Burpees
Part 3) 50 Push-ups

Felt great on part 1. Row felt good at a 1:47 pace and I was able to recover and get through the pistols with some good speed and consistency throughout the 10 minutes. I was a bit tired for part 2 and with the high rings @ WCSC, I struggled a but to get through the 30 muscle-ups. They took me 5 minutes and then my shoulders felt smoked for the wall balls. Part 3 went ok, my body was feeling it quite a bit by this point but I was able to stay pretty consistent and not miss too many double unders.