Jan 28

A. Med blk PS - 1x3 60%, 2x2 65%, 2x2 70%, 1x2 75%
75, 80, 90, 95# - felt hard and I just realized I calculated % off of Snatch not PS, opps, only 5# difference but could explain why these felt so challenging on last set.

95#

B. Med blk PC - 1x3 60%, 2x2 65%, 2x2 70%
95, 100, 110#

C. Good Morning 70# in 90 secs (20RM) - 10 mins
70#x20 in 60s not short
80#x20 in 60s not short
90#x20 in 70s short

D. Added in a 14 min EMOM:
1: AMRAP CTBs butterfly in 20s
2: AMRAP UB set HSPUs kipping
Fun!

E. 10 min AD Z1 pace

Positive for the day - actually did real weightlifting style power snatches today off the med blocks, no starfishes!

Jan 27

Worked up to opening lifts for saturday's meet.
Sn
65x2
75x2
90x2
100x2
105x1

C&J
95x1
110x1
120x1
130x1
135x1 missed Jerk
135x1
140x1

135#

140#

Jan 26 active recovery

Monday Jan 26
30 mins without tension:
45 sec/arm 1 arm OHS - 25#
60sec Ski
60sec foam roll Lat/Oblique
60sec Row
60sec/side Med ball Getup
60sec foam roll lower extremity

got to new range of motion in biofeedback testing

Jan 25

A. Sn Bal 1x4 45%, 1x4 55%, 1x3 60%, 2x3 65%
55#, 70, 75, 80

B. Bn Split JK - warm up both feet
1x3 60%, 2x2 65%, 2x2 70%, 2x1 75%, 2x1 80%
95#, 100, 110, 115, 125

C. 20 mins without tension:
300m Ski
30 secs Bear crawl
60 secs Lateral Box step overs
60 secs Candle stick
Complete

Jan 24

A. Sn Med Blk - 1x3 60%, 1x2 65%, 1x2 70%, 2x1 75%, 2x1 80%, 2x1 85%
75#, 80#, 90#, 95, 100, 105#@1 make, 2 misses, 1 make

B. Cl Med Blk - 1x2 60%, 1x2 65%, 1x2 70% 2x2 75%, 1x2 80%, 2x2 82.5%
105, 115, 125, 130, 140, 145#

C. Walking Deadlift 40# x 12 steps x 3 sets
12 steps each leg all sets, short after each

D. Every 90secs x 12 sets
High box jump 26" x 3
1 MU + 3-4 ring dips
Fun

Jan 22

A. Sna Lo Blk 1x3 60%, 1x2 65%, 1x2 70%, 1x2 75%, 1x2 80%, 1x2 82.5%
75, 80, 90, 95, 100, 105#

B. 1 PC/2 FSQ 1x2 60%, 1x2 65%, 2x1 70%, 2x1 75%, 2x1 77.5
95#, 100, 110, 120, 125

C.    Front Rack Yoke Walk            205#    2 x 2-6
Did not do today

D.    BTN Press                    70#     3 x 8-12
9,8,5

E.    NG High Pull                    70#    3 x 7-12 (haven’t done this exercise in a long time so my rep calc may be a little off)
7,6,6

Cash out : 30 toes to bar for time - 1 min, did 20 UB then 10 UB

Jan 21

A. Snatch 1x3 65%, 1x2 70%, 1x2, 75%, 2x1 80%, 2x1 85%, 2x1 87.5%
80#, 85, 90, 95, 100, 105, 110 - added in 1 more set

95# double

110# single, obviously in front of me a bit. Second set was corrected.

B. 2C/1J 2x1 60%, 2x1 65%, 1x1 70%, 2x1 75%, 2x1 80%, 1x1 85%
90,100, 105, 115, 120, 130, then 1 C&J 130

C.    EMOM x 14 Minutes
Odd: Ski Urg x 20 Seconds
Even: Axle Thruster x 8 (tough; but UB)
Complete with 80# axle thrusters

D.    Weighted Box Jump                (tall) x 1.1.1.1 (record height)
did not do - knee feels to unsteady to jump right now

Did a 5 min EMOM with an UB set of Chest to bar butterfly pull ups - between 3-5 reps 

Jan 19

A. PS Lo Blk 1x3 60%, 1x2 65%, 4x1 70%
75#, 80#, 85#
a bit too much elevation in Power Snatch today

B.    Deficit Deadlift                195#    2-3 x 5-8
6, 5, 5 reps, short after all sets

Did not do squats today due to knee irritation
C.    Back Squat                    190# x Max reps
                            Add 5% for as long as you can get 1 rep

Jan 16-18th

Friday Jan 16th
Active recovery
3 sets - 1k Row @ 85%
4:32
4:31
4:25
About 2:30-3 mins rest between sets


Day 2 Saturday Jan 17
A. BTN P J 1x3 60%, 2x2 65%, 2x2 70%, 2x1 75%, 2x1 77.5

B. Cl Med Blk 1x3 60%, 1x2 65%, 1x2 70%, 2x2 75%, 2x2 80%

C.    Sumo Good Morning            100#    3 x 10-12
12, 12,12 short 

D.    1-arm Overhead Carry            55#    3 x 8-10
8,8 both arms short

E.    Supinated C2B PU                Establish a 1RM
30#

Jan 18 Sunday active recovery - went climbing at Rumbling bald but my knee felt worst as day went on so we cut it short

Jan 15

A. 1 hi hang Sn 
1 low Lang Sn
1x2 60%
2x1 65%
2x1 70%
2x1 72.5%
73, 78,88,90- no misses

Right knee has been bothering me since sunday, recovery slow so I did not do the Yoke today and modified box step ups. 

B.   Yoke Walk                    320#    2 x 4-6

C.    Box Step Up- Above Knee            100#    3 x 8-12
Did 45# 3 x 12 reps/leg and was short after all, used CTBs to speed recovery

Jan 14

A. Hip Snatch 2x3 60%, 2x1 65%, 2x1 70%, 2x1 72.5
75, 81.25, 87.5, 90

B. Clean & Jerk Lo Blk 1x2 60%, 2x1 65%, 2x1 70%, 2x1 75%, 2x1 80%, 1x1 85%, 1x1 87.5
90, 97.5, 105, 112.5, 120, 127.5, 131.25

C.    Conventional Good Morning        100# 2-3 x 7-10
10, 10, 10 short after all

D.    Seated Box Jump                (tall) 8 x 1.1.1.1
did not have time for

Jan 12

A. Med Blk P SN - 1x3 60%, 2x2 65%, 2x2 70%, 1x2 75%
Oops I did Lo BLK by mistake
75#, 80, 85, 90

B. Med Blk P CL - 1x3 60%, 2x2 65%, 3x2 70%
90, 100,110

C. Gymnastics EMOM + Fun stuff
Every 90 secs x 6 sets
20 secs DUs
2-3 Muscle ups

then

Every 90 secs x 6 sets
10 Burpees
2-3 Dead hang to Inverted on rings

Jan 11

A. No Hook/No Feet Snatch 1x3 60%, 4x2 70%
75, 85

B. Split Jerk 1x3 60%, 2x2 65%, 2x2 70%, 1x2 75%, 2x1 80%, 2x1 85%
90, 105, 115, 120, 125, 130

C.    Deficit Deadlift                185#    3 x 7-10
8,8,8 short after all sets

D.    Back Squat                    180# x Max reps
                            Add 5% for as long as you can get 3 reps
180#x7
190#x3
200#x1
short after all

Jan 10

A. 1 Comp Clean Pull + 1 Ecc lowering to Floor + 1 Clean 
1x2 60%, 1x2 65%, 2x2 70%, 1x2 75%
105, 115, 125, 131#

B.    Yoke Walk                    300#    3 x 6-10
6,6,6 short after all

C.   1-arm DB Push Press            45#    2-3 x 7-10
L-10,8,
R-10,10

Jan 8

A. Comp Snatch Pull + Snatch (low block)    1x3 60%, 1x2 65%, 1x2% 70%, 1x2 @75%, 1x1 @80%, 1x1 85% 
75#,80#, 90, 95, 100, 105

B. Clean and Jerk (low block)            1x2 60%, 2x1 65%, 2x1, 1x1 75%, 2x1 80%
90, 100,115,120

C. Sumo Good Morning            90#    3 x 10-12
12 short ,12 short, 12 short

D. 1-arm Waiter Carry                65#    2 x 8-10 ALt. 
    L- 10 not short, 12 short
R- 12 short, 14 short

Jan 7

A.    Clean + Pause Split Jerk            (Pause in dip, and in catch) Practice minimum 10-12 Minutes @ 65-70% x 2-3 Reps **Video
Completed with 105# ( 70% based off 150 which is best C&J with new split).

B.    Sumo Deadlift            210# 3-4 x 4-6 (can switch grip, but alternate sets under/over)
6 not short , 6 short,6 short, 6 short

C.    Paused Back Squat            165# 3    x 4-6
6 short, 6 short,  6 short

D.    Seated Box Jump            Establish a Max 
40 inches, tough but not a max, ran out of time

Jan 5

A.    Drop Snatch                Practice ~6 Minutes (light weight)

B.    Mid Hang Snatch            x 4 (squat all reps, focus on aggressive turn over and hard punching, 12 mins
85# - got between 4-6 sets in and was short after each , used straps on last 2 sets.

C.    Axle Overhead Carry        115# 2-3 x 70-100 Meters
7, 7,7

D.    Conventional Good Morning    105# 2-3 x 8-12 
Changed to 85# for greater ROM - 12, 12,12 - short after all sets

E.    Airdyne                 10 Rounds 30 s hard/30 s soft  90%/50%
Done - 124 cals which is bizarre because a few weeks ago I got 135 cals on the all out 10 min AD test? Used different AD bikes

Jan 1-4

Day 1 - New Year's Day 
A.    Pause Snatch             (pause at the knee) x Establish a Challenging double
105 double, 110 single
I can tell these will help being fast at position1

Finished workout Friday Jan 2 
B.    Deficit Deadlift            175# 2-3 Rounds x 7-12 Reps
10 short
9 short
7 short

C.    Back Squat                170# x Max Reps
                        Add 5% for as long as you can get 5 Reps
9 @170
5 @ 185 (did 185, should have been 180, opps honest math issue)
5@185
Short after all sets, I was not confident that I could get 5 reps with another increase so stopped

D.    BTN Snatch Grip Push Press    Establish a 3RM
100# - got hard To control down, the up was fine

Saturday Jan 3 
Rest day -  sports massage


Day 2 - Sun Jan 4 
A.    Clean + Clean and Jerk        Establish a heavy, but not maximal
145

B.    1.25 Front Squat            145# 3 x 3-5
5 short 5 short 5 short
C.    wWeighted Back Extension         3 x 10
Done with 10#
D.    7 Minute AMRAP
    7 x T2B
    7 x Burpee
    7 x Box Jump (24”)
6 rnds + 2 T2B
started slow so I could end faster.

Reflection on 2014 and goals for 2015

Goals for 2015:

Personal/home life:
- Prioritize relationship with my life partner, Glenn. As the saying goes - absence makes the heart grow fonder. With Glenn's absence in the Fall of 2014 to study at the University of Minnesota, Mankato, more than ever I want to make time for him and our relationships as it continues to grow and evolve.
- Plan meals better at home and stop eating out so much. Buy bulk for the week and cook up a storm of fresh meat and veggies to have on hand during the week.

Professional life:
- Change my mindset around the idea of being busy. In 2014 I launched my private practice as a Massage & Bodywork Therapist and it has been a great year of learning. I love the clients I work with and see positive results. However recently I have found myself creating a mindset of busy-ness and saying that I am always busy, which has become a mindset of negativity. Instead my goal is to schedule my time appropriately and sustainably and to change the word and mindset of busy to the word and mindset of fullness. To me fullness means abundance and enrichment. My goal is to cherish the fullness of each day and appreciate how each day enriches my life. Instead of saying I had a busy day with a tone of exhaustion, change the wording, mindset and tone to I had a full day that enriched my life as a person.

Athletic Life:
- Prioritize my training as an athlete. This past year in 2014 I had the opportunity to work with a coach and friend Zach Greenwald in my training toward Olympic Weightlifting and competing. It was an amazing year full of learning and growth as an athlete. I have reached heights I never thought possible. I was only 12 kilos from qualifying for the American Open 2014, and I qualified for Master's Nationals 2015 and also posted a total that qualifies for the Master's Pan Am Championships. However I have let my priority for training slip these last several months and I would like to change that. I notice that when it slips I de-prioritize my time for training and then become frustrated with the results when I can't hit certain expectations. This becomes a self perpetuating cycle. So for 2015 I am going to work to prioritize my training. A way I can do this is to train early in the morning when I have the time, instead of sleeping in and waiting until the afternoon or evening to train when I typically have less energy and time. I did this yesterdday and it was a great way to start my day and the New Year! I am also going to stick to a training schedule of set days - I have had huge success with this in the past and I let it slip.

C'est la vie! Such is life - experience, reflect, growth, change, repeat!

Out with 2014, here comes 2015!

Dec 21
A.    Snatch Drop                 Practice 10-12 Minutes between 75-90#
Stayed with 65# as my technique broke down with anything heavier

B.    Deadlift                Build up to a heavy single that shortens you-Max 12 Minutes
240 with pronated grip , did not shorten, attempted 250 several times with a mixed grip and could not move it at all, did not shorten. I felt super fatigued from the 240 lift. 
I have Deadlifted 245 with a pronated grip before, so actually not a PR.

C.    Airdyne                10 Minutes (Calories)
135 cals - exactly the same as over 2 years ago? weird, short after but not a lot. I didn't even know what I had gotten before until after I finished the test. Was holding back a little because I didn't want to feel totally wrecked. 

Today's Positive - Snatch drop technique better with faster elbows punching up

Day 2 dec 22
A.    Jerk Double (from blocks)        Max 15 MInutes (keep it challenging weight, but get more practice with ~85% weights with new foot forward)
135x2 for 4-5 sets ( this is about 85% considering my max split jerk with new foot forward) 

B.    Clean Triple (from low blocks)    Max 12 Minutes
165#x3, PR

C.    20 Minute AMRAP (goal is steady movement, not to shorten very much and to recovery quickly)
Axle Overhead Carry        65 x 100 Meters ( did 80m instead inside gym for simplicity)
Continental Clean            65 x 10
Ski Urg                x 300 meters
4 rounds+ carry + 2 cont clns.
Moved steady 

Today's positive- felt a new technique thing (driving with legs) today in the Jerk , so excited for th clean triple PR , felt solid

Day 3 dec 23
A.    Back Squat                145# in 90 seconds (20RM)
20 in 60s not short
155#-19 in 90s short
Front Rack Yoke Walk        215# in 30 seconds (6RM)
20m not short
20 m not short
1-arm DB Press            45# in 30 seconds (6RM)
L- fail not short, fail not short 
R- 3, 1 short
Run                    x 500 meters
Did row 500m
2 mins, 2:08 short after both
Had to stop after 2 rounds (about 30 mins) because I was so lactic/ nauseaous.
-Max 60 Minutes

Dec 24 
I did the 12 days of Crossfit (Competitors Wod version) with my girl, Amber Beane:
Follows like the song. 
1 Squat Snatch - 135#/95#
2 Box Jumps - 30/24"
3 Push Press - 135/95#
4 Toes to Bar 
5 Hang Power Cleans - 135/95#
6 HSPUs (strict) 
7 Front Squats - 135/95#
8 GHD situps
9 KBS - 70/53#
10 Lunges (10 each side)
11 Wall Balls - 30/20"
12 Cals on AD

34:00 - Fun! not too shabby for a person not training for crossfit now.  RXed other than HSPUs we kipped.

Day 4 dec 27 sat
A.    3-Position Snatch            Max 15 Minutes (bottom to top)
Did top to bottom- 100# , PR is 105
Missed pos 1 with 105
B.    Supinated Sumo Deadlift        205#    Max 10 Minutes
8, 6,
C.    BTN Push Press            110#    Max 10 Minutes
8, 5,4 

D.    SKi Urg                 7 Sets    x 30 seconds 
Complete
124 meters - 1min recovery
143 - 1:15
145 - 2:20
143 - 2:30
135 - 2:20
131 - 2:40
136 - ? 

Today's positive - did a good job at not mentally psyching myself out on today's  Deadlifts 
Really Felt leg/hip drive on BTN push presses.

Day 5 dec 28 Sunday
Fatigue Resistance Test: Good Morning    75# in 90 seconds Tight/Not Tight?
20 in 1:05 not tight

Fatigue Resistance Test Dips        110# in 90 seconds Tight/Not Tight
Did 30# assist on graviton 
Got 20 in 1:18 and was little  tight , 
Triceps were sore going into this workout , from Ski erg yesterday. 

A.    1-arm Overhead Squat        55#    Max 6 Minutes/side
L- 5,5,4
R- 6,6,5
B.    3 Rounds for time @ 80% a slightly longer recovery than 20 MIN AMRAP from Day 2 is the goal, but not excessively long recovery 
    Row x 40 Cals
    Double Under x 80
    Walking Lunges x 40
19:00 - went really slow on round 1 
Recovery 20:15

Finished with:
weighted sit-ups 3x15
Back extensions 2x10

Today's positive - felt as though I had some progress with the 1 a OH squat 

Mon Dec 29 did crossfit class at CFA for some active recovery - Fun!!
PR Ed my Turkish Getup 58# - not sure I have ever attempted a heavy single but it felt good, used a spotter so as not to drop it on my face. 

Wod: 
3 Rounds of: 
30 secs RKBS
30 secs rest
30 secs Goblet Squat
30 secs rest
30 secs Slammer
30 secs rest
30 secs T2B
30 secs rest

Day 6 tues Dec 30
Olympic Total: 
A.    Snatch                
110# - catch position weak
115- several misses
B.    Clean & Jerk
150# with a press out left elbow , clean felt good but jerk was not there so stopped 

Did not have time or energy for C or D today. 
C.    1-arm Farmer Carry            BW    in 30 Seconds (6RM) Max 10 Minutes Alternating Sides
    no mental energy for this after the lifting today
D.    Do Something Awesome: Not For Time

Realized too late that I was not mentally or physically prepared for this training day. It was at the end of a full day of work and my energy was low going into it. I need to recognize that and check myself and just call it a day sooner because when I don't I end up frustrated like today with my performance. 


New Year's Eve - Dec 31st
First attempt at 
Heavy Fran 
15-12-9
Thrusters 135#/95#
WTD pull ups 45#/25#
12:25
Thrusters felt easy, pull ups hard and slow toward end. 
Worked well to just place the DB between my feet.