Sleep: In bed around 8:45 asleep by 9:30p up by 6:30 ~15 minutes before alarm.
Feeling good today.
Training @ 8:30
21-15-9
Deadlifts @ 205
Box jumps @ 24"
21: 15/6 deads
15: 9/6
9:9UB
warmed up to 225x3. Warm up felt heavy @ both 205 & 225 which made me a bit nervous for the workout, but when I went back to 205 at the start of the work out it moved well. Felt like I was getting slow to stand, but watching the video I probably did have 21 straight. I didn't have the confidence for it with how I felt on the warm-up, but next time I will not let how I feel on the warm up dictate the workout.
It's a bit frustrating that it appears the CF Games does not keep archives of previous years' results. I remember looking up the 2011 regional workout results prior to the start of the 2012 Open back in Jan of this year, but now I am unable to locate anything. (Does anyone know where I could possibly find the results??) This is a bit frustrating as I do not have record of my time from this workout elsewhere. I feel 100% confident that it is better. My memory feels like I was mid-upper 6 minute or 7 minute range.
Mentally today was light years better. I was terrified of the 205lbs in 2011. I was a bit intimidated today during the warm-up, but did a good job of staying with it & focusing in on me. Granted, I didn't have anyone else around me to compare to or worry about, but this is probably the first workout in a long time that I did not continually look at the clock. In fact, I didn't look at all until I finished.
Box jumps were also much better as I didn't have a rebound for 24" in 2011. You can see a brief portion of the first time I did this workout & some of my negative thinking I went through during here.
90 minutes of coaching, some manual therapy and then...
3 sets of:
20 cals on Airdyne
3 rope climbs (15')
15 GHD sit-ups
Rest 3:30
Goal: faster over each.
Set 1: 20 cals in 56s 2:37 overall
Set 2: 21 cals in 50s 2:35 overall
Set 3: 20 cals in 46s 2:17 overall -faster transition from AD to rope climbs.
Felt good.
More manual therapy after this. Thank you Dawn!
Headed for an afternoon hike with dogs, nap & then a 90 minute yoga class tonight. It's another great day!!
Wednesday, August 29, 2012
Tuesday, August 28, 2012
Training Tuesday 8/28/12
Sleep In bed by 7:15 probably asleep by around 8:30-4:30a
Coaching 5:30-8:30
Training @ 10. Despite better sleep last night feeling tired today.
A1. Press Deload wk: 65x5, 70x5, 75x5
A2. SA DB High-pull @ 31X1; 8-10/a x 3. Rest 2 minutes 12lbsx10, 15x10, 20x9R (mild pain), 20x7L (ant shoulder pain)
B. Front rack reverse lunge 8-10/leg x 3. Rest 60s b/w legs
75x10, 95x10, 105x10B (tough last set)
C. 75 T2B for time.
20, 10, then sets of 5 the rest of the way. 3:29. Down from 4:51 in December 2011!
D. 100ft handstand walk for time. 6:04 2:30 @ halfway-tired arms-definitely need some more work here.
Planning for a hike, nap & then intervals on the track later today, as I get to sleep in tomorrow.
Short afternoon hike with the dogs & Corey @WWC. ~20-30min.
Afternoon reading & nap would estimate ~20 minutes of each. Didn't pay attention to time & woke up without an alarm. Good light nap.
6pm @ track
400m EZ run warm up then...
2 sets of
200m run 47s (goal was 45s for all 200s except for cut downs at end)
200m walk ~2:15 for all recovery walks unless otherwise noted
200m run 44/45s
200m walk
800m run (3:02 was goal-splits of 45, 1:32, :19, 3:02)
200m walk ~2:30
200m run 42/43
200m walk
200m run 43/44
800m run (3:02 was again goal & splits of 46, 1:32, 2:18, 3:02)
200m walk ~2:30
then 4x200m cut-downs. As in the previous intervals the goal was to run relaxed with no strain/grunt efforts but this time to increase speed over each. 200m walk recovery in ~2:15 for all
42/43, 40/41, 38, 36/37. Felt really good. Was tempted to keep going, but called it for the day.
2:30 walk to car for cool down.
Energy is obviously better, but I still have an annoying cough & some yummy phlegm in my throat.
Coaching 5:30-8:30
Training @ 10. Despite better sleep last night feeling tired today.
A1. Press Deload wk: 65x5, 70x5, 75x5
A2. SA DB High-pull @ 31X1; 8-10/a x 3. Rest 2 minutes 12lbsx10, 15x10, 20x9R (mild pain), 20x7L (ant shoulder pain)
B. Front rack reverse lunge 8-10/leg x 3. Rest 60s b/w legs
75x10, 95x10, 105x10B (tough last set)
C. 75 T2B for time.
20, 10, then sets of 5 the rest of the way. 3:29. Down from 4:51 in December 2011!
D. 100ft handstand walk for time. 6:04 2:30 @ halfway-tired arms-definitely need some more work here.
Planning for a hike, nap & then intervals on the track later today, as I get to sleep in tomorrow.
Short afternoon hike with the dogs & Corey @WWC. ~20-30min.
Afternoon reading & nap would estimate ~20 minutes of each. Didn't pay attention to time & woke up without an alarm. Good light nap.
6pm @ track
400m EZ run warm up then...
2 sets of
200m run 47s (goal was 45s for all 200s except for cut downs at end)
200m walk ~2:15 for all recovery walks unless otherwise noted
200m run 44/45s
200m walk
800m run (3:02 was goal-splits of 45, 1:32, :19, 3:02)
200m walk ~2:30
200m run 42/43
200m walk
200m run 43/44
800m run (3:02 was again goal & splits of 46, 1:32, 2:18, 3:02)
200m walk ~2:30
then 4x200m cut-downs. As in the previous intervals the goal was to run relaxed with no strain/grunt efforts but this time to increase speed over each. 200m walk recovery in ~2:15 for all
42/43, 40/41, 38, 36/37. Felt really good. Was tempted to keep going, but called it for the day.
2:30 walk to car for cool down.
Energy is obviously better, but I still have an annoying cough & some yummy phlegm in my throat.
Monday, August 27, 2012
Training Monday August 28, 2012
Monday Aug 28, 2012
Sleep ~10p-4a Took while to fall asleep with 2 melatonin ~830.
Was feeling sluggish all yesterday. Despite not optimal sleep cough & energy seem better this morning. Coaching 5a-8a
Training 8a
A. 4 sets
20s Max rep thrusters @ 75# (10, 10, 10, 10)
40s rest
20s Max rep pull-ups (18, 19, 16, 10-10s on last set as grip was getting fatigued & didn’t want to rip)
40s rest
Was going to do 30s on thrusters, but with feeling run down recently I kept it to 20s to avoid getting into the lactate power zone. Felt good.
Manual therapy & about a 20 minute break.
B. Hang snatch @ 93# every 30s for 10 minutes.
1 miss behind @ 4 minutes-did one extra rep @ the end to make up for it. Felt crisp & solid.
May hit the track later for some quick intervals depending on how my energy is post-nap!
Read for about 40 minutes & slept for 10-20 minutes. Opted for a 45 min hike @ Bent Creek over the track.
I've been feeling a bit run down recently-started Friday morning when I got up to do the 6am class with Corey despite not sleeping well. I had said I would do the class with him & got caught up on keeping my word vs listening to my body. I wasn't sure if I was just trying to find a reason to get out of rowing, but in hindsight I was tired & should have rolled over & caught an extra sleep-cycle. I was at least smart enough to not go 100% during the workout.
Missed an afternoon nap on both Friday & Saturday & continued to feel run down all of Sunday. Was on the schedule to open this morning & despite not falling asleep as early as I would have liked last night there was definitely an improvement today.
Nonetheless, I'm making a point to optimize everything I can control-food, hydration, stress & sleep!
I'm a snacker being that I am pretty much never in the kitchen prepping food without eating something-I've been making efforts to have more awareness over what I am snacking on. In the recent past it's been lots of cheese, nuts, raisins... today it was pickles & almond butter....(yes, it's delicious to me & no I'm definitely NOT pregnant-I've been eating pickles & PB since childhood thanks to my Gram's delicious sandwiches & now it's pickles & almond butter.) But then as I stood there looking at my giant salad bowl full of greens I thought, "why not have a pre-salad salad while the bacon cooks?" And so I did.
Sleep ~10p-4a Took while to fall asleep with 2 melatonin ~830.
Was feeling sluggish all yesterday. Despite not optimal sleep cough & energy seem better this morning. Coaching 5a-8a
Training 8a
A. 4 sets
20s Max rep thrusters @ 75# (10, 10, 10, 10)
40s rest
20s Max rep pull-ups (18, 19, 16, 10-10s on last set as grip was getting fatigued & didn’t want to rip)
40s rest
Was going to do 30s on thrusters, but with feeling run down recently I kept it to 20s to avoid getting into the lactate power zone. Felt good.
Manual therapy & about a 20 minute break.
B. Hang snatch @ 93# every 30s for 10 minutes.
1 miss behind @ 4 minutes-did one extra rep @ the end to make up for it. Felt crisp & solid.
May hit the track later for some quick intervals depending on how my energy is post-nap!
Read for about 40 minutes & slept for 10-20 minutes. Opted for a 45 min hike @ Bent Creek over the track.
 |
| Pre-salad |
I've been feeling a bit run down recently-started Friday morning when I got up to do the 6am class with Corey despite not sleeping well. I had said I would do the class with him & got caught up on keeping my word vs listening to my body. I wasn't sure if I was just trying to find a reason to get out of rowing, but in hindsight I was tired & should have rolled over & caught an extra sleep-cycle. I was at least smart enough to not go 100% during the workout.
Missed an afternoon nap on both Friday & Saturday & continued to feel run down all of Sunday. Was on the schedule to open this morning & despite not falling asleep as early as I would have liked last night there was definitely an improvement today.
Nonetheless, I'm making a point to optimize everything I can control-food, hydration, stress & sleep!
I'm a snacker being that I am pretty much never in the kitchen prepping food without eating something-I've been making efforts to have more awareness over what I am snacking on. In the recent past it's been lots of cheese, nuts, raisins... today it was pickles & almond butter....(yes, it's delicious to me & no I'm definitely NOT pregnant-I've been eating pickles & PB since childhood thanks to my Gram's delicious sandwiches & now it's pickles & almond butter.) But then as I stood there looking at my giant salad bowl full of greens I thought, "why not have a pre-salad salad while the bacon cooks?" And so I did.
 |
| Lunch! |
Sunday, August 26, 2012
Return from Vacation.
Sautrday Aug, 18, 2012 Sleep: in bed @11p, still awake @ 1a. up @ 630a
Rest Day
Drive home from beach.
Unpack/organize house.
Date night in AVL! Great way to come home!
Sunday Aug 19, 2012 Sleep 11p-8a
500m row (2:02.1)
Rest exactly 2 min
30-20-10
Wall ball (14/10’)
Burpees
Pull-ups
9;46
Rest exactly 2 min
500m row 2:09 ugh...stopped 3x during row. Initial goal was faster than first. held 1:58/2:00 first 45s & then crapped out mentally. Was not recovered after the 2 min rest & the workout portion itself felt much worse than I was ready for.
However I did a great job of holding no judgement around all of this. While i had higher goals for today...the primary goal was to get in the gym & move.
Monday Aug 20, 2012 Sleep in bed before 9p, took 2 melatonin ~ 9:30. Probably asleep by 10p.
Up just before 6a. Afternoon reading/brief nap & more reading for ~90 minutes total.
Coach 7:30-8:30
A. Back squat 8, 6, 4, 8, 6, 4. Rest 2;30....2nd half turned into upwards of 4:30 between sets due to interruptions.
150, 160, 170, 155, 165, 175. Felt good.
Coach 9:30-10:30
@ 11a
NGHP 31x1; 8 x 22lbs, 3 sets of 8 x 27lbs (R shoulder pain on 6th rep of 1st set, then little to none on 2nd & 3rd sets
C. SA DB WL x 20 continuous steps.Rest 1 min x 4. (25lbs w/u), 35, 40, 45, 50lbs
D. GHD sit-ups 25 x 3. Rest 2 min. 50s, 46s, 48s
7pm 70 min walk @ Bent Creek
Tuesday Aug 21
Sleep. In bed by 9p but a long time, possibly hours until a deep sleep. Never looked at clock. Up @ 5a. Sleepy.
Coaching 6:30-8:30
40 min walk @ Warren Wilson with dogs @ 9am
Training @ 10:30 fasted except for coffee & cream
A. 15 min to build to heavy hang squat clean & jerk
63, 83, 103, 113, 123, 133, 143, 148 missed jerk @ 14 min mark. Completed 148 @ ~18 min...couldn’t quit on a jerk miss!
B. Press 5x78lbs, 3x88lbs, 1 x 98lbs. 3 min rest b/w.
Some right shoulder discomfort receiving the cleans & on initiation of preses. Received some manual work between set @ 88 & final set @ 98 which helped.
C. 2 muscles up @ the top of every minute until 10 min or 1 miss.
Missed first two attempts on warm up. Made 2 or next 3 single attempts. Considering I’m fatigued & shoulder is a bit bothersome I called it.
Wednesday Aug 22, 2012 Sleep ~9:30-5:30
830aps
Prowler
30m AFAP. Rest 2:15 x 4. Rest 6 min x 3 Add load during 6 min rest if sets are under 20s
50lbs load 11s/11/10/11s
70lbs 12s/12+/12/13s
90lbs 15/16/15/16s
Rest ~2 hrs (Started female cycle)
Deadlift 5x188
10 box jumps 24”
15s AD 7cal
Rest 3 min
3x218
10 box jumo
15s AD 8cal
Rest 3 min
1/AMRAP x 238 (5 reps)
10 box jmp
15s AD 9 cal
PM cramps 2 Mydol, 1 Alieve before bed
Lots of afternoon resting, but not actually asleep
40 min hike @ 7pm
Thursday 8/24/12
Sleep 930p-6:30. No more shoulder ache...amazing what sleep can do for the body!
Training @ 9a
Power clean EMOM for 10 min + 2 more
133/143/148/153/158F/148/153/153/158/163/163F/163-full clean
Rest 90 min
3 sets of:
HSPU AMRAP -1 (19/12/10-came away from wall on last 2 sets)
Rest 1 min
KBS @ 1.5 pd x 20, 21, 22 (did first round for 20 reps & then remembered that I had wanted to do 21 so did 22 on last set to even it out)
CGBP
5x100lbs
Rest 1 min
AMRAP MU (4)
Rest 1 min
CGBP 3x115lbs
Rest 1 min
AMRAP MU (4)
Rest 1 min
CGBP 1x125
Rest 1 min
AMRAP MU (3)
Rest 1 min
CGBP 1 x 130
Rest 1 min
2 MU EMOM for 8 min or until 2 misses
2, 2, 1F, 1F done.
Friday Aug 25, 2012 Sleep ~10p-5a bit sleep @ alarm
A1. Back squat 3x165 (hi bar), 3x175 (hi bar), 3 x 185 (low bar)
A2. Weighted pull-up clusters 2.2.2.2 15s b/w 35lb, 45lb, 45 x 2, 1F, 1, done. Pronated, mixed, mixed, supinated. Til third set...all supinated.
B. Partner workout (1 person on rower, 1 on KB)
4 sets
20 cal row (~67s, 71, 75, 75ish)
25 RKBS @ 1.5 pd
~13 min overall
Saturday Aug 26, 2012 Sleep ~10p-5a-sore throat, mild swollen glands, fatigue
Coached 7-8am
Training 8:30
A. Split jerk off blocks. 95, 115, 125, 135, 145, 150, 145. done. All reps felt tough & 145/150 were not the prettiest so called it. Glad to be able to hit 150 when feeling ugh. Would have been my max a year ago.
B1. Yoke walk ~15m x 2 (rack it, turn around & take it back to first rack) 205, 215, 225, 235, 245lbs
B2. Farmer’s carry 60m All w/45# KBs. Untimed, no hook grip...been using hook with previous farmer’s carry work & well, not smart.
Rest 90s x 5
Coached 930-noon
Afternoon hike ~60 min with ~30-60 min sitting by water with C & dogs. Beautiful day.
Sunday Aug 27, 2012. Throat better, but phlegm & mild swollen glands.
Sleep 10p-7:30
Rest day
Hike
Vacation Training
12-Aug Sleep 9:30-6:00a
Some handstand play on beach
Walk 3 min then 10 x 60s run, 60s walk.
I’m a bit OCD & got caught up in counting my steps for the 60s. ~175 on the first one, but then 185-195 on average. Many were 195ish & I started glancing @ 30s I’d have 100 steps in but fade off a bit in the second half. On my 9th interval I pushed to hit 200 steps & made it. Crazy on the extra bit of effort it took to hit those extra 5 steps. HR was 180+ at end. After 10th HR was 176 & 128 1 min of walking later. Feeling good.
Rest 2 hrs, float in ocean.
Monday 13-Aug Sleep 9p-5:30a
Play/walk on beach ~40 min
30 TGUs alternating arms for time conversation pace...literally w/my sister.. (35#) 17:30
3 rnds of:
60s slammers (20#) 20, 22, 25 (stopped early each time)
60s Uneven FC (1/1.5pd) shuttle carry (15-20m out/back then switch) 2 sets, 2 sets, 2.25 sets
60s deck squat burpee: 8, 10, 12
60s rest
Low level effort, but moving felt good.
Tuesday 14-Aug Sleep 11p-6:30a
3 sets of AMRAP HSPU in yard w/partner supporting
5, 8, 11
Then 3 rounds of 3 min/1min
3 KBS 1.5 pd
6 plank burpees
9 squats
Wednesday 15-Aug Sleep 930p-530a
Mid-morning
45 min to cover 3 mi forward running, backward running, skipping (only once), walking
then 3mi ocean float, wade, swim back (1:45 min). Love having NOTHING to do other than float in the ocean!
Thursday 16-Aug Sleep 1030-630a
100 steps walking lunge in sand turn every 25 steps2:55
Chill for an hr
6 RFT
5 ring dips (strict)
5 KB sn L 35#
5 KB sn R 35#
5:30
Chill for 30 min
AMRAP 5 min (turned into 4 RFT)
4 pull-ups Shoulders to rings (took me until rnd 4 to figure out how to kip)
8 burpees
16 DUs (tripped every time, multiple times, geezo!)
4 Rnds in 5:30
Rest 90s
AMRAP 5 min
4 Toes thru rings
8 KBSDHP 53#
~50ft bear crawl (out & back ~30s per rnd)
5 rounds exactly
Rest 2 min
100 steps WL for time in grass: 1:10 @ 50, 2:22 overall
Friday & Saturday....only play!
Catch up-Thruster PB @ 140lbs
Sunday Aug 5th: Fellow lady dawg, Meghan Sweet, came into town for a few days this morning. We took her out to the parkway & did a 2.5 hr hike @ Sam's Knob.
Monday Aug 6th:
Feeling run down & tired. Too much Olympic viewing!
A. Power snatch @ 83# AMRAP in 30s, rest 2:30 x 3. 11, 12, 9
You'll want to mute this video, as I forgot to mute it when recording & haven't figured out what's wrong with my phone.
B. NGHP
C. Did the speed squats that I intended to do on Saturday. 10 sets of 2 @ 100lbs. EMOM for 10 min.
Tuesday Aug 7th:
A. Back squat 3, 3, 3, 3, 3, 3; rest 2:30
185, 190, 190, 185, 185, 185. Not feeling it today. Don't try to do speed squats the day before heavy squats. I would never advise anyone to do this, but sometimes you have to experience it for yourself.
B. C&J to 80% effort: Stopped @ 143lbs. Not feeling crisp here.
C. Amrap weighted chin ups in 7 min w/ 50% of 1rm (external load
only…not including bodyweight)
30lbs: 36 reps
Min 1: 6 (2, 2, 2)
Min 2: 5 (2, 1, 1, 1)
Min 3: 5 (all singles)
Min 4: 4 (singles)
Min 5: 5 (singles)
Min 6: 5 (singles)
Min 7: 6 (singles)
36 total
Wednesday Aug 8th Sleep 9:30/midnight-6:30 (took forever to fall asleep)
Coach 8-10:30
Training 11:30
A. CGBP 3x3 rest 3 min
3 x 110lbs
3x115lbs
3x120lbs Solid
B. Deadlift 3x3, Rest 3 min
3x200 (reg grip, 3rd rep slipping)
3x215 (hook)
2x225 (hook)
C. 20-15-10-5
DB PP 35#
K2E
4:14 (UB all k2E, all PP except set of 15 8/7)
Thursday Aug 9th didn't note, but not ideal. Dunsmore + in-laws visiting +Olympics!
A. 15 min to heavy thruster off racks: 140lbs (10lb PB)
B. 90% of A x 1 EMOM for 7 mins. Done @ 125lbs
C. Muscle-ups: 2UB EMOM for 10 minutes or until miss. Done, no misses, no rips!
D. 6 sets:
10 UB WB 16#/10’ 20-26s when missed
Rest 35-40s
20s AMRAP DUs 37, 32(trip@26), 37, 37, 37, 38
Rest 40s
PM: Hike 3 hrs to Looking Glass Rock.
Friday Aug 10th
Sleep ~10p-6;30a
A. Shoulder Press: 3x85lbs, 3x90lbs, 3x95lbs. Rest 5 minutes.
B. 30 reps 80# med ball for time. 2:30, 1:15 @ halfway
C. BB Row @ 31X1; 6-8 x 3. 65lbs x 3 sets. Tough to not cheat & flex wrists @ top.
Saturday Aug 11th
7am
Cheshire Sourwood Pump n Run
Weighed in @ 121lbs-so used 85lbs for bench. No more than 1s rest @ top, touch chest (no bounce, feet flat on floor, back stays in contact with bench) Whole body was shaking for last couple of the 30 reps.
8:30
5k in 21:42....over 90s slower (& 8lbs heavier) from 2009. No complaints here....other areas of training/life are headed where I'd like to see.
1030am
A. Back squat 5 x 155lbs, 5x165lbs, 5x175lbs
B. GHD sit-ups: 20 x 3. Rest 60s. 42s, 42s, 40s
Drive to Folly Beach!
Monday Aug 6th:
Feeling run down & tired. Too much Olympic viewing!
A. Power snatch @ 83# AMRAP in 30s, rest 2:30 x 3. 11, 12, 9
You'll want to mute this video, as I forgot to mute it when recording & haven't figured out what's wrong with my phone.
B. NGHP
C. Did the speed squats that I intended to do on Saturday. 10 sets of 2 @ 100lbs. EMOM for 10 min.
Tuesday Aug 7th:
A. Back squat 3, 3, 3, 3, 3, 3; rest 2:30
185, 190, 190, 185, 185, 185. Not feeling it today. Don't try to do speed squats the day before heavy squats. I would never advise anyone to do this, but sometimes you have to experience it for yourself.
B. C&J to 80% effort: Stopped @ 143lbs. Not feeling crisp here.
C. Amrap weighted chin ups in 7 min w/ 50% of 1rm (external load
only…not including bodyweight)
30lbs: 36 reps
Min 1: 6 (2, 2, 2)
Min 2: 5 (2, 1, 1, 1)
Min 3: 5 (all singles)
Min 4: 4 (singles)
Min 5: 5 (singles)
Min 6: 5 (singles)
Min 7: 6 (singles)
36 total
Wednesday Aug 8th Sleep 9:30/midnight-6:30 (took forever to fall asleep)
Coach 8-10:30
Training 11:30
A. CGBP 3x3 rest 3 min
3 x 110lbs
3x115lbs
3x120lbs Solid
B. Deadlift 3x3, Rest 3 min
3x200 (reg grip, 3rd rep slipping)
3x215 (hook)
2x225 (hook)
C. 20-15-10-5
DB PP 35#
K2E
4:14 (UB all k2E, all PP except set of 15 8/7)
Thursday Aug 9th didn't note, but not ideal. Dunsmore + in-laws visiting +Olympics!
A. 15 min to heavy thruster off racks: 140lbs (10lb PB)
B. 90% of A x 1 EMOM for 7 mins. Done @ 125lbs
C. Muscle-ups: 2UB EMOM for 10 minutes or until miss. Done, no misses, no rips!
D. 6 sets:
10 UB WB 16#/10’ 20-26s when missed
Rest 35-40s
20s AMRAP DUs 37, 32(trip@26), 37, 37, 37, 38
Rest 40s
PM: Hike 3 hrs to Looking Glass Rock.
Friday Aug 10th
Sleep ~10p-6;30a
A. Shoulder Press: 3x85lbs, 3x90lbs, 3x95lbs. Rest 5 minutes.
B. 30 reps 80# med ball for time. 2:30, 1:15 @ halfway
C. BB Row @ 31X1; 6-8 x 3. 65lbs x 3 sets. Tough to not cheat & flex wrists @ top.
Saturday Aug 11th
7am
Cheshire Sourwood Pump n Run
Weighed in @ 121lbs-so used 85lbs for bench. No more than 1s rest @ top, touch chest (no bounce, feet flat on floor, back stays in contact with bench) Whole body was shaking for last couple of the 30 reps.
8:30
5k in 21:42....over 90s slower (& 8lbs heavier) from 2009. No complaints here....other areas of training/life are headed where I'd like to see.
1030am
A. Back squat 5 x 155lbs, 5x165lbs, 5x175lbs
B. GHD sit-ups: 20 x 3. Rest 60s. 42s, 42s, 40s
Drive to Folly Beach!
Monday, August 20, 2012
120804 Bowen Workout
We had a fundraiser at the gym today in honor of Asheville firefighter Captain Jeff Bowen who lost his life fighting a fire in a medical high rise building last July. We had an incredible turnout with six other gyms & over 125 people participating in the workout. We ran heats starting at 7:30am & I went in the final heat at 11:30. A big thank you to my awesome coaching staff particularly Amber Beane for helping to run everything so that I could chill out, oversee & not be completely drained at the end of the morning!
The workout was:
Round 1 was around 6:10, Round 2 in 13:00 & overall time of 20:23. I had two guys ahead of me the whole workout until the final round. I beat the first guy off the burpee pull-ups & the last guy I caught on the final set of box jumps. It felt good to push at the end. I knew (or at least thought to myself) going out on the final run that it was going to come down to the final box jumps & just started preparing myself to knock out 20 straight to finish it out.
Oddly enough the run was the hardest part. After the first round I didn't feel like I could pick up my feet. Deadlifts were UB & smooth, burpee pull-ups made my belly start to turn a bit, KB thrusters were much easier on rounds 2 & 3 when I did my left (weaker side) first. Box jumps were smooth, but mentally tough when you start to get that pukey feeling.
The workout was:
3 Rounds of:
800m run
7 deadlifts @ 185lbs
10 burpee pull-ups 8' bar
14 single arm KB thrusters @ 35#
20 box jumps 20"
Round 1 was around 6:10, Round 2 in 13:00 & overall time of 20:23. I had two guys ahead of me the whole workout until the final round. I beat the first guy off the burpee pull-ups & the last guy I caught on the final set of box jumps. It felt good to push at the end. I knew (or at least thought to myself) going out on the final run that it was going to come down to the final box jumps & just started preparing myself to knock out 20 straight to finish it out.
Oddly enough the run was the hardest part. After the first round I didn't feel like I could pick up my feet. Deadlifts were UB & smooth, burpee pull-ups made my belly start to turn a bit, KB thrusters were much easier on rounds 2 & 3 when I did my left (weaker side) first. Box jumps were smooth, but mentally tough when you start to get that pukey feeling.
Thursday, August 2, 2012
Thursday 8/2/12 New Press 5RM!
Sleep 10:30p-7:30a Felt great!
Training @ 9:30a
4 sets: @ top of every even min (starting @ zero) AMRAP DL @ 225lbs in 10s
5, 5, 4, 4
@ top of every odd min (starting @ 1) AMRAP UB muscle-ups
2, 2, 4, 2. Not feeling my rhythm today, but did them with naked hands & no rips so that in & of itself is progress!
B. Press 80x5, 85x5, 90x5. New 5RM!
Coaching 10:30-12:30
Training @ 12:45
Training @ 9:30a
4 sets: @ top of every even min (starting @ zero) AMRAP DL @ 225lbs in 10s
5, 5, 4, 4
@ top of every odd min (starting @ 1) AMRAP UB muscle-ups
2, 2, 4, 2. Not feeling my rhythm today, but did them with naked hands & no rips so that in & of itself is progress!
B. Press 80x5, 85x5, 90x5. New 5RM!
Coaching 10:30-12:30
Training @ 12:45
4 sets:
20 UB Wall balls @ 14lbs 43s/42/41/40s
Rest 1 min
5 UB Wall balls @ 20lbs 15s/12s/11s/10s (last set finally felt good @ 20lbs so rest 30s & did one more set of 5 in 10s)
Rest 1 min
20 UB Wall balls @ 14lbs 43s/42/41/40s
Rest 1 min
5 UB Wall balls @ 20lbs 15s/12s/11s/10s (last set finally felt good @ 20lbs so rest 30s & did one more set of 5 in 10s)
Rest 1 min
Wednesday 8/1/12
Sleep ~ 10:30-6am. Watched the US women's gymnastics team rock it out this morning before I went in to train. Awesome!
Training @ 8:30a
4 sets of:
30m prowler push AFAP w/40kg loaded
1. 13s
2. 12s
3. 13s
4. 12s
~90 minutes later (Fellow Lady Dawg Stacy J. passed through the gym!)
4 sets of:
5 TnG squat clean thrusters @ 95lbs
50 Double unders
5 TnG squat clean thrusters @ 95lbs
Rest 4 minutes
Set 1: 85s. DU trip @ 11
Set 2: 85s. DU trip @ 49...FOCUS!
Set 3: 80s. DU UB!
PM: 90 min yoga class with Joe Taft!
Training @ 8:30a
4 sets of:
30m prowler push AFAP w/40kg loaded
1. 13s
2. 12s
3. 13s
4. 12s
~90 minutes later (Fellow Lady Dawg Stacy J. passed through the gym!)
4 sets of:
5 TnG squat clean thrusters @ 95lbs
50 Double unders
5 TnG squat clean thrusters @ 95lbs
Rest 4 minutes
Set 1: 85s. DU trip @ 11
Set 2: 85s. DU trip @ 49...FOCUS!
Set 3: 80s. DU UB!
PM: 90 min yoga class with Joe Taft!
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