Rope climbs during Vegas Combine. Stoked to hit 5 consecutive in two pulls to 15'.
10AM
AFAP: 10 DL's 205# yes rest 20 sec 20 box jump overs 30" not rebounding great today rest 75 sec 10 front squats 165# 4, 2, 2, 1, 1....tough! + For time: 35 strict hspu afap
5, 3, 3, 2, 2, then fast singles for the last 20. Video of start.
3:02
+ AFAP: 3 sets 100' shuttle sprint total 300 ft rest 30 sec 15 back rack thrusters 75# ub rest 10 sec 30 CTB chin ups ub
Video of thrusters/pull-ups
+ For time: 100m HS walk
mid & lower traps felt lit up after the strict HSPU. Poor stability. Did first 20m ub and then lots of short sets. Should have just accepted the short sets sooner and linked them faster, but was resting more than needed in order to attempt to get longer bursts in. Finally gave that up the last 20m.
EMOM - 12 min This was fun. Feels good to focus on moving AFAP vs pacing!
10 burpees over barbell laterally odd
10 T2B even
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4 sets:
15 WB
10 HSPU
5 MU
30 DU’s
rest 1 min
Went UB first 3 sest
Set 4 was 6-4 on HSPU & 3-1-1 MUs
1:55-1:56-1:59-2:43
thurs
AM
Row 1K easy
Was really easy...average of 2:45 pace.
+
Last time I did 30s sprints I went out of the gaits way hot & burned pretty bad. Today I started with a tough effort but held back a touch and was able to find higher gears throughout. Definitely the first time I've been able to maintain sub 1:40 for 30s. It's all about the aggressive start for me.
Row 30 sec max effort
rest walk 2:30 x 4
rest walk 6 min
Row 30 sec max effort
rest walk 2:20 x 4
+
walk cool down
PM
A. CJ - 2 reps @ 135# every 90 sec for 8 sets Felt great.
B. PC - 80% 1RM - 25 reps for time
6, 3, ...one or two set of 2s but mostly triples til the end. 1:48 overall.
C. 15 RC for time - 15’ - when you rest more than 20 sec b/t efforts perform 10 m HS walk as penalty
4:47
10 completed in two pulls
4 just a little extra baby pull at the top & the very last one was a half pull on the end.
6-8s between reps. Felt like maybe I paced too much early but maybe I would have burned sooner if I had gone out faster. Will test it a bit more next time.
The second round of the NPFL Combine happened this past week in Vegas. This was an opportunity for athletes selected from the initial 4 combines to showcase skills & abilities while also highlighting a willingness & understanding to work as part of a team. Monday started with 200 athletes where athletes played in one match. Going into Tuesday athletes were cut down to 100 then Wednesday morning 60 & a final 20 for the Wednesday evening match that you can watch footage of here.
I was thrilled to be selected through Wednesday morning. It was an amazing opportunity to interact with various coaches & athletes from around the globe. I experience a much higher level of energy on a team than I ever do as an individual & I am extremely excited for the possibilities ahead. A year ago this opportunity didn't even exist, but many athletes in the sport of fitness (including myself) have been looking for an avenue to train, compete & have the lifestyle of professional athlete be viable. Next up...NPFL Draft July 10th in Fort Lauderdale!
Was on my short rope at home did legless in a L-sit the first 2 rounds then regular rope climb when my grip was dead & I wanted to keep moving on 3rd round.
2 full rounds + C2B. First set of C2B UB, then 2-3 sets from there. Grip was dead.
Was 123lbs after Regionals then I put on a pound and now I'm down 2lbs at 122lbs. Lightest I've been since Dec 2012. Not trying to lose, but thought the reduced training volume would help me add a bit even if I wasn't stuffing down the food & ice cream....evidently I was wrong.
A. Snatch - build to a heavy single 130. Feeling off today missed at twice at 135lbs then called it.
B. Clean grip deadlift - build to a moderate single 175-205-245-265 called it + 5 sets: 10 hspu row 200m @95% sprint 150 ft rest 2 min
Had 195 to my shoulders both times through the ladder but not able to complete.
rest 4 min x2 + 3 rounds for time: 8 db snatch 50# 30 double unders 8 db thrusters 30# 12 toes to bar 8 deadlifts 165#
5:45
Took me awhile to recover from this.
+
Waited 15 minutes between the 3 RFT & this...still didn't feel completely recovered but I was coaching the evening class & had to knock it out. Tried to go after it in the 2nd 100m & my legs didn't feel like they did on Saturday for the 400m & rather than accelerating into the finish I was holding on. 1:48.3 overall row 500m max effort
A. Jerk - start at 105# - build 10#/set EMOM to max
185lbs...split jerk PR. Felt great & I got prematurely excited about the potential to hit 205 but then missed 195.
+ 5 min amrap: 25 ring pushups 20 ring dips 10 ring hspu
90s left for hspu...3 attempts. need some skill work here. Body was trying to get into bench press position. Need to upload video. It's pretty funny. + 4 sets: 10 wall balls 20# to 10ft 5 bar muscle-ups sprint 120 ft rest 2 min
51s 49s 48s 47s Finally able to do the WBs UB with 20# to10'. Bar muscle-ups felt amazing today!
Tues: 6/3 Missed my flight from ATL-AVL at 9p last night. Ended up renting a car & driving to AVL so I got home & to bed around 2a only to wake up at 5a. So training happened on 3 hours of sleep & some adrenaline. Good session considering fatigue. Turned around and drove back to ATL Tuesday evening as I had a workshop there Wed-Friday. Crazy turn around.
A. every 30 sec up to a max - PC x 1 /Squat Clean x 1 - bar starts at 95#, add 5# per 30 sec Completed to 170lbs. Not ready for power clean at 175.
rest as needed
for time AFAP:
10 pHSPU - ub
20 clap push up
30 kipping HSPU
3:27
'
rest as needed
3 sets all out for times:
20 WB - 20# to 10 ft
20 CTB chin up
10 x 10 m shuttle run sprints - 100 m total
rest 10 min b/t sets
2:20, 2:00, 1:59
Wall Balls challenging but able to get into a rhythm here & there just not UB for this load at 20 reps...yet. All C2B UB & the transition from WBs felt great. Trying to pick my feet up on the run. Glued to the elliptical for so many hours in my past.
Wed:
Got into ATL airport around 10p & then transport to hotel & meeting with roommate had me awake until almost midnight. Was sleeping hard when alarm went off just before 6a. Drug myself to Starbucks & then the gym. Feeling pretty low energy.
A. EMOM - PP TnG x 2 - start at 95# - add 10# per minute to max 2, drop 10# then do doubles on EMOM for another 5 min
Complete 145lbs...missed first rep at 155lbs. No belt or lifting shoes with me today. Felt difference especially without the belt to stabilize midline at heavy loads. All sets at 135lbs felt solid.
rest as needed
for time:
20 pistols
20 DL - 185#
10 MU
20 DL
20 pistols
Fatigue really showed it's face here. First set of pistols just under 40s then DL was not UB. Grip felt tough which is always what I notice first when I'm run down.
MU were 3, 2, 2, 3. Last set of DLs into 3-4 sets & pistols were about a minute to finish.
6:24 overall
rest as needed - about 8 minutes rest
for reps:
amrap T2B one set 32 ~ 46s. Called it as soon as I felt like I was going to lose kip to link quickly. No need to hang and do the slow at this point.
rest 30 sec
amrap BJ - 24” in 60 sec rebound 29-paused on top. Not super poppy this morning. Took a good amount of focus.
rest 30 sec
amrap PC one set - 75# -termination when pause happens anywhere Box jump to PC was the hardest transition. I was breathing hard. The non-specific reps or non-specific time period was a mind game. worked to get to 20 mentally then said one more over & over a few times. Thought about it for a second on my shoulders after 24 so called it.
rest 30 sec
amrap db burpees in 60 sec - 25#/h 17
Thurs:
Sleep -6-7 hours. Still a bit of a struggle to get out of bed. Workshop went until almost 10p last night. Took me a while to wind down.
A. Snatch - build to a max Felt stiff from all the sitting between the workshop & driving these days. Went 65-85-95-105-110-115-120-125-130 (felt best)-135F, 135. Called it.
B. FS - build to a max. 135-165-175-185-190-200. Called it. Slow out of the bottom. This is a FS PR w/out a belt. Getting better at stabilizing at heavy loads w/out the added support. Upper body feels really strong in FS.
rest as needed
3 rds for time all out:
row 150 m
15 ghd sit ups
15 kbs - 2pd
Fatigue showed here especially grip of KB. Gym was really warm....welcome to HOTlanta & felt like bell wanted to slip.
2:30 UB
KB then 9/6 last 2 sets
9:23 overall. took for ever to pick up KB. Worked on GHD speed.
rest as needed ~ 8 minutes
for time:
10 RC - 15’
10 thrusters - 135#
First 5 RCs in 1:05, 2:30 for 10.
Thrusters in 3, 4, 3. 4:45ish overall.
Fri off
Last day of workshop & then travel home. Hiked in the PM.
Sat:
Sleep better but still not great. ~ 7 hours of rest.
A. BS @ 20X1 - 80% 1RM - 5 sets of 2; rest as needed
Done at 190lbs. Felt great
B. Snatch - build to a tough single
Up to 140lbs w/out misses then missed 145lbs...rushed it to bar.
+
5 sets AFAP:
10 PP - 95#
20 CTB
50 DU’s
rest 3 min b/t sets
Rest was not long enough after 2nd set. Felt it most in my grip fatigue on pull-ups.
1:20- all UB, 1:21 PP/C2B UB-tripped DUs x 1,
PP & DUs UB C2B took 3-4 sets in last 3 sets with times of:
1:49, 1:50, 1:55.
Took over 15 minutes after last set for ROM to recover to baseline. Felt worked.
Sun:
Sleep still challenged. Lots of life transitions at the moment. Good growth is happening just end up processing at night sometimes.
for time:
HS walk 60 ft
20 L-Pull-ups ~6, 4, 3, 3, 2, 2ish
sprint 30 m x 6
HS walk 40 ft
15 L-Pull-ups 3, 3, 3, 3, 2, 1ish
sprint 30 m x 6
HS walk 20 ft
10 L-pulls 6, 4
8:58
HS Walk feelign better & better. All UB today which is first time with higher respiration. L-pull ups were
rest as needed
for time AFAP:
5 MU
10 alt’ing DB snatch - 50#
4 MU
10 DB snatch
3 MU
10 DB Snatch
2 MU
10 DB snatch
1 MU
All UB. typically 5s or less transition each time. 3:49
Felt great here especially MUs. Can transition even faster.
rest as needed
for time:
Row 400 m x 1
Not aggressive enough at the start. Felt strong into finish.
1:25.0
Afternoon hike for 90minutes
Then relaxing evening catching up with a good friend & taking in the amazing view of downtown Asheville-if only my camera phone could do justice.
500 53 (made a mental note of splits on the minute and in final minute I remembered I started at the 10s mark. So that's why the splits are on the 50s til the end
+
3 sets:
AMRAP burpees in 45 sec 16, 16, 16
rest 45 sec
AMRAP DU’s in 45 sec 70, 80, 70
rest 45 sec
AMRAP db thrusters in 45 sec - 25#/h 20, 21, 22
rest 45 sec
Sat: 5/31
A1. RDL @ 3211; 3-4 x 4; rest 10 sec
205, 215, 225, 235 all x4
A2. KBS - 1.5 pd x 21 russian; rest 2:30 x 4
Yes.
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6 sets:
Row 150 m all out
rest walk 2 min
1. 30.9
1:43.0
2. 31.5
3. 31.1 143.6
4. 31.7 145.6
5. 30.5 141.6
6. 30.5 141.6
+
amrap in 5 min:
5 HPSU
5 pistols/leg - 35# DB held
3+6
Haven't done pistols in flats in a long time. Def harder for me.
Sun: 6/1
A. CGBP @ 20X1; 2-3 x 4; rest 2 min
3x 115, 125, 130, 2 x 135
B. 1 arm db torso row @ 20X0; 3-5/arm x 3; rest 1 min b/t arms
5x45,50, 55, 60
C. DB split squat @ 20X1; 4-5/leg x 2 sets; rest 1 min b/t legs
6x90,(thought it was 4-6 reps during first set) 5x100 (50/hand). Did right leg elevated first...more challenging on that side.
D. Side Bridge - 45 sec/side x 3/side; no rest b/t sides
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