1547-40 Meridian Avenue, San Jose, CA 95125

1547-40 Meridian Avenue, San Jose, CA 95125

Dave’s Training Log

DWM Wed 1/27/16

Jan-27
AM
A. HS Walking Practice – 10-15min
Completed, nothing to report.
B. Push Press – build to 3RM; rest as needed
I felt good today so I wanted to go for it. I’ve made 225 before, but never more than that. I missed the 3rd rep at 225 both times I attempted. Not too disappointed, just got a target for next time. Weights went as follows: 95-135-165-185-205-225(2.5)-225(2.5) Video of 2nd attempt at 225 below. From the video it looks like I’ve got good hip drive and bar path, but I just didn’t have enough in my shoulders to finish. Let me know what you think.

C. Strict Banded HSPU – accumualte 45 reps in UB sets of 3
Completed with a band for the first time ever, pretty challenging getting into it, but once I got the hang of it I was good to go. Used the small red rogue band. Video on Instagram.
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4 Rounds
40sec Hollow Rock; 20sec rest
40sec Arch Rock; 20sec rest
40sec Side Plank; 20sec rest
Completed.

PM
AB – 3 x 10sec @ 100% effort; rest 3min
AB – 3 x 20sec @ 100% effort; rest 3min
Holy shit the last two 20 second intervals hurt and my HR was through the roof. I know I need this stuff, keep it coming. Was I supposed to do all 3 at 10 seconds, then all 3 at 20 seconds? That’s how I did it because you didn’t have A1 & A2. Hopefully this is correct, let me know if not.
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Rest 10min
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10min AMRAP @ threshold (don’t need to track HR, just stay below redline)
20cals Row
20 WB
60 DU
Rest 3min
x2 rounds
These were pretty good and I was happy I went UB on the WBs and DUs on both rounds. My scores were 3+29 & 3+19.
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ROMwod – 20min

DWM Tues 1/26/16

Jan-26
AM
Rest

PM
A. Front Squat – 4 x 2; rest 3min (build, heavy)
Legs felt good today, kind of surprised I missed the 3rd one. I went 275-295-315(1)-305. Videos below.
Set 1

Set 2

Set 3

Set 4

B. Snatch Pull – 4 x 2; rest 3min (build, heavy)
225-255-275-295. Felt pretty good here. This is one of those things that I probably never would have chosen these weights for before, but the confidence from WZA has given me a new outlook and I know I need to push myself and challenge myself more often, especially to get stronger. I need to break through. Videos below.
Set 1 – No video
Set 2

Set 3

Set 4

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Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
143 reps (1 rounds + 43 burpees)
Did all 60 burpees, then did the OHS 20-10 legs were limiting factor, then 6-4 on muscle ups, then an extra 43 burpees. Slightly quicker transitions needed and maybe 30 UB OHS if I could grind it out and I’d be closer to 60 burpees.

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ROMwod – 20min
Completed.

DWM Mon 1/25/16

Jan-25
Wasn’t feeling so hot this morning, the cyclical stuff was good for me, got a solid sweat in. Should be 100% by tomorrow, just need my stomach to recover today and get some solid sleep tonight.

AM
60min EN1 Session (maintain HR between 120-140 BPM, not above)
**mix & match Run/Row/AD
Completed.

PM
A. Power Clean & Jerk – build to moderate single for the day; rest as needed (not above 85%)
Worked up to 250 without any misses, no real trouble here.
B. Clean Grip Deadlift – 3,2,1; rest 3min (build to moderate single for the day)
Hit these 315-365-405, no trouble.
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20min EMOM
Min-1 – 10 Power Snatch @ 75#
Min-2 – 10 CTB
Min-3 – 10 Thrusters @ 95# (use only one bar, change weights, work quickly)
Min-4 – 10 K.HSPU
Completed. No trouble, felt pretty good. Surprisingly I felt much better than earlier today.
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ROMwod – 20min
Completed.

DWM Wed 1/20/16

Jan-20
Body still pretty smoked from this weekend. Hips are tight, ankles are tight, IT bands are tight and hurt during squatting, forearms & biceps are still sore and my right shoulder isn’t very happy. Been working on all this stuff and the cyclical work has been helping. Hopefully I’ll be feeling better by Friday.

AM
Row – 3 x 10sec @ 100% effort; rest as needed (damper-10)
Completed, felt super heavy, I don’t remember the last time I rowed at a damper-10
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Row – 4 x 500m @ 1:50-1:53 pace; rest 60sec
Rest 3min
x2 Rounds
Completed, no trouble.
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AB – 10min @ EN1 (flush)
Completed on the new assault bike.

PM
A. Power Snatch – build to moderate single for the day; rest as needed (not above 85%)
Did an EMOM and worked from 75->205 with no misses, this felt pretty good.
B. Front Squat – 3,2,1; rest 3min (build, moderate)
These were freaking hard and this is when I started to notice my hips & IT band tightness. 225-255-275.
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20min EMOM
Min-1 – 10 Wallball
Min-2 – 10 TTB
Min-3 – 10 Burpees
Min-4 – 10 Box Jumps @ 24″”
No trouble, got a good sweat in here. The wall balls were bad on the IT, but after some mobility at the end after the ROMWOD I was feeling better.
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ROMwod – 20min

DWM Tues 1/19/16

Jan-19
Everything was still destroyed from Wodapalooza, this was good to get moving though.
AM
60min EN1 Session (maintain HR between 120-140 BPM, not above)
**mix & match Run/Row/AD
Completed.

PM
40min ROMwod
20min Self-directed mobility
Completed.

DWM Tues 1/12/16

Jan-12
A. Pistol/GHD/OHS/HS Walk – 15min practice (keep volume low, just feel the movements)
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1 Round for time @ Game Pace
30sec Assault
10 Power Snatch @ 105#
7 BF Burpees
Smashed this unbroken, felt good, Time was 1:19
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Cyclical Flush – as needed (include light running)

DWM Mon 1/11/16

Jan-11
A. DL/HSPU – 10min of practice/grease the groove work (255# / Strict)
Got the work in, felt good, no trouble with any movement
B. Power Snatch – build to 215-225# by feel; rest as needed (no misses)
This went well, I went 135-185-205-215-225 with no misses.
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For time, WITH INTENT
1 Snatch @ 205#
600m Row @ 1:47-1:50 pace
2 Snatches @ 205#
100 Double-Unders
3 Snatches @ 205#
15 Ring Muscle-ups
I did this workout with Justin, we had a lot of fun. I hit the first snatch as a power easily, then rowed a 1:47 the whole row. I hit the next 2 snatches as squat snatches without trouble, but needed a little rest between them. I had some trouble with the DUs, but not for any particular reason. I’ll work on them later today and tomorrow just to get the feeling. I was doing something weird with my left hand after like 60 reps and I kept hitting my left foot. it took me like 5 sets to get from 60-100, which is not like me and it wasn’t because I was tired, so that was kind of frustrating, but I just kept going. I then missed the first rep of the final 3, but came back and made the other 3. Then I went 10-5 on the MUs to actually pass Justin right at the end, he took the lead on the DUs while I was fumbling around. I think we went 8-4-3 on the MUs. My time was 6:28. Video below.

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Self-directed Trunk/Core Isometrics (keep volume low)
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Cyclical Flush – as needed (include light running)

DWM Sat 1/9/15

Jan-9
AM
A. HS walking Tech/Practice – 10-15min
This went really well, I did (2) 100′ races, did the first one in like 1:15, did the second one in 58 seconds. My biggest key here is to remember to breathe, when I do that I walk much better than when I hold my breath.
B. OHS – 3 x 15 UB; rest 60-90sec (135# across)
Completed. No trouble, felt good.
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3 Rounds for time
3 Rope Climbs to 15′
10 Thrusters @ 115#
12 Alt DB Snatches @ 60#
My rope climbs saw much improvement after watching your video and talking about technique, they were a hell of a lot easier. I went UB on all the thrusters and the DB snatches were a bitch, but I worked though them. I had to use a 65# DB because I don’t have a 60 and I didn’t want to go down to 55 lbs. My time was 6:25. Video below

…right into
10min AB @ 250W (same effort as Monday)
Completed, actually did better on the effort during this one than I did on Monday.
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3 Rounds
45sec Hollow Rock
45sec Arch Rock
45sec Side-plank
**rest as needed b/t
Completed.

DWM Fri 1/8/15

Jan-8
AM
A. Squat Snatch x1 + Hang Squat Snatch x1 + OHS x1 – build to tough complex; rest as needed
225, barely missed 235, but I know I can make it.
B. GHD Sit-ups – 3 x 15 UB; rest 60-90sec
Completed.
C. Pistol Progressions – 10min (do not accumulate more than 40 reps)
Completed.
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The little chipper
21 Cal AD
15 Power Snatch 105
9 bar facing burps
15 thrusters 105
21 cal AD
Time was – 5:43
This sucked. I used my HR monitor to count the calories and from what I remember when I used it while riding the air bike at Hignell’s gym is that it’s behind at the beginning of workouts, but evens out after 7-10 minutes. Since I was on for such a short period of time, I think I did a lot more than 21 calories on the air bike, but whatever. I also think I rode the bike too hard at the beginning because I could not pick the bar up when I got to it. I did the snatches 3-7-5 and the thrusters 5-10. I think if I slow my pace a little on the first bike, I will be able to move through the middle of the workout and crush the last bike a lot better for a faster time.
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Choice Flush – 10-15min

PM
Skipped this PM session because I had a wedding to go to.
Comp Style Warm-up – 20min
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Row – 250m @ 100% effort
Rest – 90sec
x2 Rounds
**cannot leave the rower b/t efforts
Rest 10-15min (flush)
x2 sets
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Mobility – 40min (20min ROMwod + 20min on any specific targets that need to be addressed)

DWM Wed 1/6/15

Jan-6
AM
A. HS Walking Tech/Practice – 10min
Completed, nothing to report except fatigue in shoulders from yesterday.
B. Hang Squat Clean – 5 singles @ 85-90%; rest as needed (keep volume of build-up sets low)
Felt really good here, went 255-260-265-270-275 and never had a bad one or miss, felt strong. Video of 275 on Instagram.
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2 Rounds for time:
21cals Row
15 CTB
9 Thrusters @ 135#
This was good, but I could feel the fatigue in my abs from Monday & back and shoulders from yesterday. Time was 4:08, shoulda been sub-4, but I couldn’t get the rhythm on the second round of pull-ups and had to jump down after 3 and then jump back up for the last 12. We unbroken on the thrusters, not really that hard.
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Rings L-sit – accumulate 2min AFAP
Rest 60sec
Hollow Rock – accumulate 2min AFAP
Rest 60sec
Tuck-up – 50 reps for time
Horrible just like last time, so much pain! Times were 3:27, 4:20 & 2:45

PM
Running Prep – 20min (aerobic + DROM)
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Run – 4 x 400m @ 80-85-90-95% effort; rest 2min
push the final run into lactate but not maximal effort
It was raining here, so I did 500m rowing intervals instead. I forgot to turn the app on for the first interval so that’s why there’s only 3 spikes of HR below.
1616 HR
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ROMwod – 40min
Completed.