Skinnyman Training

800m Swim

28:04

PR for 700m and first time going 800m

notes: strain in Rhomboid/Mid Trap Area, nothing bad, what I get for swimming 800m on a rest day. Swim is improving already, could have gone faster as well

Power

First Time O Lifting Since Regionals

Mobility Warm Up

Plyo Warm Up
12" Box Jump + 22lbs 3x7 3min rest

O Lift
Hang Squat Clean 5x5 5min rest PR*
225 - 4Good(g) 1Miss(m)
225 - 5g
225 - 4g-1m
225 - 5g
225 - 5g

Conditioning - Isabel

30 Squat Snatch 135# for time
3:55 PR*

Notes: One missed rep on Isabel, hand on for sets of about 5 before dropping, Hang Squat Cleans felt good, slight elbow pain post set, thinking it is tight triceps and shoulders, need to do more upper body stretching

Upper Body Strength

Mobility Warm Up - Shoulder Focus

Incline Bench Press Bar: Previous PR 225x5x5 5 min rest
230x5
230x5
230x4
225x5
225x5

Conditioning
Pullups - Burpies
50 - 10
40 - 20
30 - 30
20 - 40
10 - 50

Time 21:21

Notes: Incline Bench Felt Ok, Slight Shoulder Strain (225 for 5x6 next attempt), 150 Burpies Sucks and I wimped out on the last 50 burpies

Skinnyman Training

700 M swim

time 26:43

Notes: Had to rest after every length, high heart rate & ventilation, No DOMS

Post Northeast Regional Recovery

Mobility Warm Up

Back Squat 2x20 5min rest
245x2x20 PR

Conditioning

3rds for time
1000m Row
50 Box Jumps 20"
50 American KB Swings 55#
800m Run

Time43:24

Notes: row times around 1:50, Liked lower box jumps with these high reps for faster cycle times and increased intensity, get low on the KB swings in practice

Post Northeast Regional Recovery

Mobility Circuit

Specific Squat Mobility Circuit - Kelly Starret Style

Strength

Standing Overhead Press 135# 5xMax Effort 5min rest Interval
10-8-8-7-7

Conditioning
Three Rds for time with 5min rest Interval b/w rds

Ring Pushups 30
Strict Pullups 30

Rd 1- 5:22
Rd 2- Forgot to start watch :)
Rd 3- 8:10

Notes:
Press Felt ok, hands are still half raw, bleed on the bar...again
Ring Pushups Felt Fine, slight elbow irritation on Pullups, didn't slow me down

Post Northeast Regional Recovery

Long Warm-Up
Doubled Up on Mobility Circuit Warmup

Deadlift 135# 3x50 5 min rest (wraps on sets two and three)

Conditioning
One Arm Russian KB Swing 55# 20 per arm
GHD Situps 30

Three Rds with 2 min rest, not for time

NorthEast Regional Qualifier 2011 Day One, Two and Three

Day One

1000m Run
30 Handstand Pushups
1000m Row

Time 10:47 PR*

Thruster Ladder
215

Day Two

21-15-9
Deadlift 315#
Box Jump 30"

Time 5:13 PR*

100 Pullups
100 American KB Swings 53#
100 Double Unders
100 Overhead Squats 95#

Time 20:29

Day Three

Amanda
9-7-5
Muscle Ups
Squat Snatch 135

Time 12:45

Chipper
20 Cal Row
30 Burpies
40 2 Hand DB Ground to Overhead
50 Toes to Bar
100m Walking Lunges 45# overhead
150m Sprint

Time 11:26 PR*

Power

Squat Cleans 235# 5x5 5 min rest
5G, 5F, 5G, 4G1F, 5G, Total 19 Good, 6 Failed Reps

High Incline DB Press 90# 4x5 3 min rest

Conditioning
100 Pullups
100 American KB Swings 55#
100 Double Unders
100 Overhead Squats 95#

Time 17:19 PR*

Conditioning

21-15-9
Deadlift 315#
Box Jump 30"

Time 5:52 PR*

~10 min rest

3 Rounds for time
Deadlift 225# 21-15-9
Squats Body Weight 50 - 50 - 50
Push Press 135# 21-15-9

Time 9:58

Upper Body Strength

Incline Bench 225 5x5 5 min rest

Conditioning
8x400 m run 2:15 rest, Not Timed

Lower Body Strength

Front Squat 5x5 5min rest
275 x5x5 PR*

Conditioning
100 Pullups
100 American KB Swings 55#
100 Double Unders
100 Overhead Squats 95#

time 17:59 PR*

Upper Body Strength

Standing Strict Overhead Press 5x5 5min rest
165 2x5, 160 2x5, 155 1x5 PR*

Conditioning
JT 21-15-9
Handstand Pushups
Ring Dips
Pushups

Time 15:18 PR*

Short Rest ~5

500m Rowx4 2min rest 80% effort
1:40.6
1:42.2
1:40.7
1:41.2

Conditioning

21-15-9
Deadlift 315#
Box Jump 30"

Time 6:00 PR*

~10 Min Rest

21-15-9
Snatch Grip DL 225#
Prowler Push 25 yards and back 30kilo load

Strength Upper Body

Mobility Warm Up

Plyo Upper Body
Bench Clapping Pushups 5x10 2 min rest

Upper Body Strength
Incline DB Press 100# Max Effort x5, 5min rest
5-5-5-4-3

Conditioning
1000m Run
30 Handstand Pushups
1000m Row

Time 11:17 PR*

Strength Lower Body

Mobility Warm Up

Plyo Lower Body
One Leg Box Jumps 12" 5x5 3 min rest

Lower Body Strength
Back Squat 315# 5x5 5min rest

Conditioning
100 Pullups
100 KB Swings
100 Double Unders
100 Overhead Squats 95#

Time 18:03 PR*

Strength Lower Body

Mobility Warm Up

Plyo Lower Body
Tuck Jumps 5x5 3min rest

Lower Body Strength
Thrusters 225 5x2 4 min rest
2G - 2G - 2G - 2F - 1F1G

Conditioning
12min As Many Rounds As Possible (AMRAP)
5 Thrusters 135#
10 Burpies

Rds 9+5Thrusters & 3Burpies PR*

Upper Body Strength

Mobility Warm Up

No Plyo Upper Body

Weighted Pullups
55# Max Effort x5 3min rest
7-6-6-6

Conditioning
1000m Run (6Laps at Fitness Forum)
30 Handstand Pushups
1000m Row

Time 11:28

Short Rest

50 Pullups Fast but not for time

Strength Lower Body

Mobility Warm Up

Plyo Lower Body
One Legged Double Unders...not easy

Lower Body Strength
Bulgarian Split Squat DBs Bilateral Loading
40#DB 4x8 3 min rest

Conditioning
21-15-9 for time
Deadlift 315#
Box Jump 30"

Time 7:19

Short Rest ~5min

Practice Kipping Handstand Pushups
Max Effort x3 2 min rest
10-10-8

Upper Body Strength

Mobility Warm Up

Plyo Upper Body
Clapping Pushups 5x8 2min rest

Upper Body Strength
Incline DB Press, 5 sets Max Effort
95# - 8, 8, 7, 6, 6

Conditioning
20 Cal. Row
30 Burpies
40 2 Hand DB Ground to Overhead 45#
50 Toes to Bar
100m Walking Lunges 45# Overhead
150m Sprint

Time 14:32

Short Rest ~5min

15-10-5 for time
2 Hand DB Ground to Overhead 45#
Burpies

Time 4:20 (Painful)

Strength Lower Body

Mobility Warm Up

Plyo Lower Body
Depth Jump Rebound 2 ft 5x5 3min rest

Strength Lower Body
Overhead Squat 205# 5x6 5 min rest PR*

Conditioning
100 Pullups
100 American KB Swings 55#
100 Double Unders
100 OH Squats 95#

Time 19:15 PR*

Power

Mobility Warm Up

Plyo - Lower Body
One Leg Box Jumps 12" box 5x5 2 min rest

Power
Squat Clean 225# 5x5 5min rest
No Missed attempts

Conditioning
9-7-5 for time
Muscle Ups
Squat Snatch 135
Time 9min

Upper Body Strength

Mobility Warm Up

Plyo Upper Body
Standing Speed Overhead Press - 45# 5x5 2min rest
(Shoulder pain, considering dropping this movement)

Upper Body Strength
Standing Strict Overhead Press 5x5 4min rest
165 1x5
160 1x5
155 3x5

Conditioning
1 rd for time
1000m Run (6laps at Fitness Forum)
30 Handstand Pushups
1000m Run (6laps)
time 12:05

5 min Post Workout Rest

20 Box Jumps at 30"