http://westcoastsc.fullboards.com/t1-colin-jenkins-training-log

This website will is going to be used for a different purpose, and will be going  through a bit of a transformation over the next few months

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9:00am
For Time:
30 Power Snatches @ 155#

rest 15 minutes

Within 3 minutes:
Row for Max Calories

rest 15 minutes

Within 3:30:
30 Pull-ups (COVP)
AMRAP NPUBBJ @ 20″ 

Part 1) 2:19
Part 2) 75 cals
Part 3) 43 reps

Snatches felt solid, broke them into 5, 4, 3, 3, 3, 3, 3, 2, 2, 2. I was able to maintain a 1500 avg cal pace throughout and really couldn’t raise it much higher even when pushing as hard as I could at the end. Part 3 really hurt, the pull-ups were unbroken but I struggled through the NPUBBJ getting just 5 at a time before resting.

4:00pm
1 Minute Hill Run @ 95%-100% effort
rest/walk 9 minutes
X3 

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9:00am
A. Power Snatch – Build to a max
B. 16″ Bench Press – Build to a max
C. Front Squat – Build to a max

A. 245# (PR)
B. 285#
C. 375#

Happy with my 15# PR on my power snatch. Felt pretty solid and was almost able to make 250#. Bench Press was tough to get that 285# up…that may or may not be a PR for my CGBP but I’m happy to see that it hasn’t declined. 375# Front Squat (my previous PR) was tough only because my core broke, elbows dropped, and I had to fight a bit afterwards. 390# was not a success.

4:00pm
AMR in 5 minutes @ 80%:
250m Row
25 Double Unders

rest 5 minutes

AMR in 10 minutes @ 90%:
100m Run
10 Clean & Jerks @ 95#
10 Squat Cleans @ 95#

rest 10 minutes

AMR in 5 minutes @ 100%:
Airdyne for Calories (AD6) 

Part 1) 3 rounds + 125m
Part 2) 4 rounds + 50m
Part 3) 101 cals

Felt really easy and good during part 1. Part 2 was rough during the second half. The amount of barbell work really catches up on that up. Maintained doing sets of 5 throughout but needed more rest for the second half than the first. Part 3 hurt. Maintained for the first 3.5 minutes and then speed up as much as I could during that last bit to get over 100 cals on the AD6.

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9:00am
10 HR Push-ups
rest 5 sec
400m Row @ 1:40 avg pace
rest 90 sec
x5
+
1 Suicide Run
rest 2 min
x 4 (increase speed each set) 

Set 1) 1:40.5
Set 2) 1:40.4
Set 3) 1:40.4
Set 4) 1:40.3
Set 5) 1:39.9
+
Set 1) 1:01
Set 2) :58
Set 3) :54
Set 4) :50

Felt strong on the row intervals today. Hamstrings arn’t used to running much, and could really feel them fighting during the sprints.

5:30pm
AMR in 15 minutes (5 min @ 80%, 5 min @ 90%, 5 min @ 100%):
10 GHD Sit-ups
15 Wall Balls
10 KBS @ 70#
20 Double Unders 

6 Rounds + 35 reps

The first two rounds took an average of 2:25 each. Rounds 3-4 took an average of 2:15 each. Rounds 4-6 too an average of 1:57 each.

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9:00am
A. Power Clean x 1/Split Jerk x 2; rest to a tough set with perfect form within 12 minutes
B. Squat Clean Thruster Ladder – 1RM Ladder – Start @ 135#, add 10# every minute
C. 4 Muscle-ups EMOTM for 10 minutes
D. 15 Minute Airdyne @ Z1 

A. 255#
B. 265#
C. Complete
D. Complete

Felt pretty good on this today. Didn’t have my weightlifting shoes, belt, or wrist wraps so I’m pretty happy with the thruster even though it wasn’t as much as my best.

5:30pm
10 CTB Pull-ups
10 KBS @ 88#
10 Burpee Box Jumps @ 24″
15 sec Airdyne @ High Effort
rest 2:45, add 15 sec rest each set
x7

1) 1:27
2) 1:27
3) 1:28
4) 1:31
5) —-
6) 1:32
7) 1:34

Hurting on this. Airdyne was at about mid 400watts to 500watts. I blew up o n round 5 after 7 KBS, more mentally than anything. Took a little extra rest and then finished the last two sets.

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11:00am

Part 1)
Within 15 minutes:
Set a 1RM Snatch

rest 10 minutes

Part 2)
10-8-6-4-2 For Time:
Muscle-ups
Squat Snatch @ 155# 

rest 15 minutes

Part 3)
AMR in 15 minutes:
9 HR Push-ups
12 Kettlebell Swings @ 53#
15 Double Unders 

Part 1) 265#
Part 2) 9:11
Part 3) 12 rounds + 18 reps

Missed 265# three times coming out of the squat before I got it within the last 30 seconds. I know I have a lot more in me on the snatch but I just need to stay back on my heels during the catch and not let my weight drift forward as I come out of the squat. I felt great on part 2. I broke the muscle-ups into 2 sets each time and completed the round of 4 and 2 unbroken. Squat Snatches were pretty steady but there is definitely room for improvement on this but cutting down my rest time between the snatches. Part 3 was the toughest one for me. I was able to go unbroken through the KBS and Double Unders (except for my last set of double unders). Push-ups slowed down a bit, but what I really needed to do was push the transitions a bit faster.

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9:00am
@ 100%

Part 1)
For Time:
50 Ground-to-Overhead @ 95#

rest 10 minutes

Part 2)
For Max Calories:
2:30 Minute Airdyne

rest 10 minutes

Part 3)
For Time:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees 

Part 1) 2:11
Part 2) 64 cals
Part 3) 4:18

Very happy about part 1. I broke it into 30-10-5-5, with very short rests and even beat Danny by 1 sec! I was not feeling recovered for the airdyne and it blew me up.  I was pushing my hardest but just wasn’t generating any power. After that I was really hurting, quads were seizing up. The last workout was a real challenge, but I made it through it in a decent time for being so fatigued. I wish I had push harder on the burpees in the middle sets, but it is what it is for today. Competitive atmosphere at the gym today, made this a lot of fun.

5:00p
Row 2 minutes @ 97%
rest 10 minutes x 3 sets for meters
(Same meters per set is goal) 

Set 1) 1:34.8 avg pace
Set 2) 1:34.5 avg pace
Set 3) 1:33.5 avg pace

Hard on the biceps and legs today. As I’d get more fatigued, I would increase the stroke rate to keep up the pace which seems easier for me than trying to get the most out of every pull. Happy with my pace on these.

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9:00am
A. Clean – on low blocks – Build to a 1RM
B. Power Clean x 1/Split Jerk x 3; rest 2 min x 5 sets
C. Death By Burpees: 2, 4, 6, 8, 10, etc….
(15 Double Under Buy-In at Top of Each Minute)
D. 15 Minute Airdyne @ Z1 

A. 319#
B. 205#, 217#, 217#, 229#, 239#, 239# (extra set to end with better form)
C. 18 + 17 reps
D. Complete

Felt pretty happy about the cleans, which started just above knee height for me. Clean & Split Jerks felt decent, although it’s evident that I haven’t been doing a ton of these lately. Death by Burpees was tough, I was hoping to complete the round of 20 reps but I just didn’t have it there today.

5:00pm
6X
12/6/12/6/12/6 DB Thrusters
10 KBS @ 70#
7 Burpees
15 CTB Pull-ups
rest 2:30/2:45/3:00/3:15/3:30 

Set 1) 1:22 (40# DBs x 12)
Set 2) 1:25 (50# DBs x 6)
Set 3)  1:44 (40# DBs x 12)
Set 4) 1:32 (50# DBs x 6)
Set 5) 1:45 (40# DBs x 12)
Set 6) 1:25 (50# DBs x 6)

Grinder of a session. Grip and shoulders were smoking. After the first set, I ended up slowing down the burpees a bit to make sure my grip had enough recovery to get the set of 15 CTB Pull-ups unbroken each set.

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9:30am
Power Clean x 1/Squat Clean x 2 – Build to a tough set within 12 minutes
+ 
9-7-5-3 for time:
Medball Cleans @ 150#
Parallette Handstand Push-ups
(rest 15 minutes)
+
AMR in 9 minutes @ 80%/90%/100% (increase intensity every 3 minutes):
6 KBS @ 70#
6 Burpees
15 Double Unders

Part 1) 295#
Part 2) 6:30
Part 3) 10 rounds

Cleans felt really heavy and tough today. I missed the 2nd rep on my first set of 295#, but luckily got same good cues and was able to get a strong pull and get underneath the bar the second time I tried it. HSPU/Medball Cleans were a grind, but I stayed consistent. Last 9 minutes were good and I was able practice pacing and tapping into different engines.  Need to carry this over to all testers, especially the longer ones.

5:30pm
45 Minutes @ Z1
1 min – Row
1 min – Watt Bike
1 min – Airdyne
1 min – Versaclimber
1 min – Run
1 min – Jump Rope 

Complete

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9:30am
A. Snatch – Build to a tough single from High Blocks
B. Power Snatch x 1/Hang Power Snatch x 1/Snatch Balance x 2/Overhead Squat x 3; rest 90 sec x 5
C. Row 400m @ 90%; rest 1 minute x 5 sets 

6:00pm
10 Box Jumps @ 24″
1 Power Clean
10 Push Press
15 CTB Pull-ups
rest 2:30
x5 

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