Training 10/18/12 -10/20/12

Thursday 10/18/12
Sleep 10.5 hours, HRV 90/green, Fuel 130gF, 150gC, 160gP: 2380 cal

A . Back squat @ 20x1; 8 sets of 3 @ 115#; rest 45 sec b/t sets. done

B. back squat - build to a tough triple3x 145lbs, 165, 175, 185, 195 called it. Didn't know what was on the bar til after. Looking at the video I probably could have gone heavier, but my ass came up early on the 2nd rep & felt a bit off. 

C. 75 OHS for time from ground - 95#

 Used ladies bar which I find far more uncomfortable on my wrists, but good practice as they've been using these bars more regularly in competition. 
13, 7, 6, 6, 2, 6, FSn, 7, 7, 6, 5, 10 
11:22 total 
D. 50 muscle ups for time
Didn't know what to think about this, as I've never gotten through 30 for time before, but I surprised myself. Here is the break down of reps per minute: 
One: 4, 3
Two: 2
Three: 2, F
Four: 2, 1
Five: 1, 1 (16 @ 5 min, 1 F)
Six: 1, 1
Seven: F, 1, 1
Eight: F, 1
Nine:1, F
Ten: 1, 1 (24 @ 10 min, 8 2nd 5 min +3 Fs)
Eleven: 1, 1, 1
Twelve: 1
Thirteen: 1,1,1
Fourteen: 1, 1
Fifteen: 1, 1 (35 @ 15 min/11 3rd 5 min + 0F)
Sixteen: 1, 1, 1
Seventeen: 1, 1
Eighteen: 1, 1, 1, 1
Nineteen: 1, 1, F
Twenty: 1, 1, 1 (49 @ 20 min/14 4th 5 min, + 1F)
50 in 21:15 and only a baby rip on my wrist...attempting to not destroy my hands was my focus.  Re-taped my wrists around minute 12 & was limited in my kip. 

+ 60 minute hike @ WWC 

Friday 10/19/12
Sleep less ~10p-4a (took awhile to fall asleep as I agreed around 830p to open today for Corey & then I get in my head about opening. But I slept 9-11 hours for 3 nights in a row & well, he has been up at 4a daily)  HRV ~98(used Corey's phone), 166gF, 223gC, 160gP: 3038 cal

emom

Odd - PC - 60% 1rm tng x 4 done @ 103lbs. 6-7s/round

Even - 4 clap push ups ~5s per round

(30 min)

emom

Odd - kbs - 2 pd Russian x 6 ~9/10s per round. hardest part-more or less just feel fatigued/sore @ T/L junction

Even - push press tng from floor x 4 - 75# ~7s/round 

(30 min)

+ 80 minute hike on parkway. more uphill than normal

Saturday 10/20/12

Sleep much better ~930-5a HRV 100/green, food not finalized

7am

A. Back squat - build to a tough single not 1 rm

5x95, 5x115, 3x 145, 2x 165, 1x185, 195, 205, 215, F@220...didn't know what was on the bar. Felt good at 215 but was a bit slower so was the first time that I decided to add 2.5lbs instead of 5lbs. It was moving but didn't go.  

B. 20 sets of 5 unbroken ctb chin ups for time  8:07. no missed attempts/sets. standard kip as I didn't have the BF C2B even from the start today. 

+

noon. Coached & assisted weightlifting clinic between 9 & noon. Started my period around 11:30 so wasn't feeling super for this workout, but moved through it. 

For time:

30 man makers - 30#/h ~2:45 for 10, 6 min for 20 & 9 min for 30. First time doing these. Did version w/1 push-up+1 row per arm + thruster. Row was hardest part. 

30 bar muscle ups  only did 10 of these as my left hand started to bleed. had to do the 10 I did in singles due to ripping hands. otherwise getting up there wasn't a problem & while I rarely do these as I have a bit of a fear from them only b/c it's what I originally injured my shoulder with in 2007 (showing off w/out warm-up) but otherwise I did this stuff all the time as a kid on my swingset/trees (literally) & love them. 

30 OHS-95#  shoulders felt dead here...was slow b/w sets & missed a few snatches. first set was 7 then 5 & small sets until the final 10 when I got them all. 

30 hspu  sets of 3-7 reps. again shoulders felt dead, had to use a big kip
20:56 total. Just glad to get through it. Home to rest. 

No hike today. We're going on an all day hiking adventure Sunday!