Easy day

Yesterday was pretty tough with the Overhead squats and Nancy in the morning then lifting with Hayden and Brice in the afternoon.  The session was pretty good with work on cleans off the blocks, jump back squat to full squats, clean pulls and snatches off blocks.

I felt it this morning a little, not with soreness, but just being tired. 

It was raining this morning so I rescheduled the sandbag workout I had for today and put in a simple but effective deck of cards.

Original Deck of cards:

Spades=Burpees

Clubs=Pushups

Hearts= Situps

Diamonds=Squats

Joker 1= 1 minute Plank

Joker 2= 30 Vups

We followed this with a nice Yoga session concentrating on our hips. 

Nancy record

Today, we hit the overhead squat.  Our workout looked like this:

We all felt pretty good and it was evident on the first strength portion as I saw some big weights going up.  For me, I started at 95 then went to 135 and did a heavy single at 165.  That all felt good and I was ready for the Work Capacity portion.

We have not done Nancy in quite some time so i was excited.  I could tell that both Trevor and Mike Drew were also ready to go this morning.  

On the first run, I took the lead with Trevor close behind.  Mike sandbagged a little and I didnt really see him until the second set.  Usually on a workout like this, Trevor will be faster than me on the weightlifting but I can catch up and pass him on the run.  Sometimes, depending on the workout, I can maintain the lead and others he kills me.  On this one, it was back and forth for the entire 5 rounds. 

On round 3, Mike took the lead on the run by a pretty good margin and kept that lead the rest of the time.  Trevor and I continued our back and forth.

I thought I could beat Trevor today, but he caught up and passed me on number 12 of the last set of 15 overhead squats. 

Mike Drew set an all time gym record of 12:07! Outstanding work, Mike! 

I looked through my whiteboard times.  I have done Nancy 12 times and my best was 12:37.  However, when I looked at the date, it showed me that time was done at the old RRL which had a flat 400 m run.  I felt good that today's time would have probably been as good if not better than that time considering that we run our 400 now on a steep hill.

Getting older, but getting better. 

Lifting with Hayden this afternoon at the YMCA. Looking forward to it.

Congratulations to Mike for his 12:07 Nancy Rx and winning the Mankind Memorial PR Belt this morning!  Great job! 

5k

RRL Warm Up

30 Overhead Squats, PVC

10 Push-ups

10 Ring Dips

10 Pull-ups

5 Muscle Ups

Jump Rope (Singles), 3 mins

20 GHD Sit-ups

20 Hip Extensions

20 Toes To Bars

---

Run 5k

SealFit Monday

“Watch your thoughts; they become words.

Watch your words; they become actions.

Watch your actions, they become habits.

Watch your habits; they become character.

Watch your character; it becomes your destiny.”

---

SealFit Monday

Work Capacity: Complete the following for time…

        Run 1 mile
        75x KB swings (53#/35#)
        Row 1,000m
        60x wallball (20#/14#)
        Run 1 mile
        45x pull ups

Strength: Power clean – Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps.

Durability: 3 rounds – 20x GHD sit ups, 45sec/45sec side bridge, 10x slasher (16kg/12kg), 5x Romanian deadlift (135#/95#). SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

---

PM:

Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then complete 30-20-10 reps of front squats, lunges, push ups.

Stamina: 4 rounds, not timed: 10x power clean @ 95#-135#/115#-155#, 20x KB sumo deadlift high pull (70#/53#), 25m crab walk.

Being Coached

After Selection I decided that my next goal would be to really improve my Olympic lifting.  This goal goes hand in hand with my greater purpose of spending more time at home and more time with my wife and kids. 

My 15 year old, Hayden, has been training with Brice Johnson at the YMCA.  Brice is an excellent coach and really knows olympic weightlifting.  Hayden has improved quickly and so has RRL regular and leader, Trevor Taylor. 

I have been wanting to get coaching for some time now, but it just didnt work with my schedule, so I struggled to improve on my own. 

Today, I started with Brice and worked out alongside my son Hayden.  I really enjoyed the whole atmosphere and certainly enjoyed the one on one time with Hayden.  He is turning into a beast in front of my eyes and has some real potential to take olympic weightlifting to a much higher level.  At 150 pounds, he is already cleaning 220 and I expect him to max at 250 before the new year.

We did the following workout:

3x3 vertical pulls

Clean Dynamic warm up- just bar, hang cleans, hang clean pulls, front squat

3x3 Clean @ 50kg

2x2 clean at 70 kg

1x1 Clean at 80 kg

1x1 Clean at 90 kg

1x1 Clean at 95 kg

1x1 Clean at 100 kg

3x3 Clean at 90 kg

4x3 Front Squat at 90 kg

1 clean pull/3 RDL at 90 kg

3x3 1 clean pull/3 RDL at 100 kg

1x1 1 clean pull/3 RDL at 110 kg

3x15 GHD + plate press at 15 kg

I like being coached and hope that I can make some serious progress toward both my snatch and CJ

New Project

I have been traveling since Selection but I have been able to keep up the workouts.  Certainly, my daily workouts are not what they would have been if I were able to workout with my friends in the garage, but I believe that I was able to maintain my conditioning without losing much.

It was a good time to heal from Selection as well.  Lots of Yoga, mobility, stretching, breathing exercises and more time spent on my Unbeatable Mind training has me in a place where I am super excited to get back to training hard every day.

Moving from Selection focused training, I plan to move back into a SealFit Opwod based training while keeping up the strong running base that I built in preparation for Selection. 

Just before Selection, I filmed our offshore show, Into the Blue, in Venice Louisiana.  It went pretty well and we got some good shows.  Here are a few shots:

Just a few days after Selection, I was in the Florida Keys filming Saltwater Experience.  We had several amazing days before a tropical depression hit and we were forced to conclude a day or so early.  Here are some pictures from that one:

And finally, i went from the Keys to Missouri to film our newest project, Sweetwater.  I was very excited about the footage we got here as the mornings were covered in fog and the sky was clear.  The combination of the fog and sunrise made for stunning conditions visually and our cameras were able to capture some of the best footage we may have ever shot.  Check out some of these shots:

Now I am home for a while and ready to train hard and have some fun with team workouts.

Watch for all these shows to air on NBC Sports, Destination America and Sportsman Channel starting January 1.

Train hard, Train smart.