Training 10/22 & 10/23/12

Monday:
Sleep ~8hrs. Good. Forget exact. HRV 96.7/green, Fuel 110gF, 120gC, 140P: 2050cals total

8AM

Row 5K easy out of bed. Stopped @ 7 & 14 minutes for ~20 seconds to stand & stretch my midback.  

Noon

A1. back squat @ 20X1; 10 sets of 3 @ 120#; rest 45 sec b/t sets  done, smooth

A2. strict mixed grip chin ups @ 1010- amrap (-1) x 10; rest 45 sec  12, 9, 7, 7, 7, 6, 7, 6, 6, 7. Alternated which had was supinated, which was pronated each round. 

+

for reps:

5 min thrusters - 95# 

Min 1: 5, 5
Min 2: 5, 5
Min 3: 5, 5 
Min 4: 5
Min 5: 4, 5 
Total: 44

5 min squat snatch - 95#

Min 1: two singles
MIn 2: four singles
Min 3: four singles
Min 4: five singles
Min 5: four singes
Total: 19

5 min HSPU kipping on paralettes - 2-3" deficit

Min 1: 5
Min 2: 4, 4
Min 3: 3, 3
Min 4: 3, 2, 2
Min 5: 2, 2, F
Total: 30 

I didn't exactly know how to approach the thrusters.  I attempted 5 reps every 30s.  I'd complete the 5 in about 13s & rest the remaining 17s.  This worked for the first 2.5 minutes & then I took longer to get back to the bar & finished the 6th set of 5 at the end of third minute.  During the 4th I only hit one set of 5.  Then in the 5th minute I finish the last set of 5 as the 5 minutes expired. 
On a positive note this was the first time I felt like I could breath during the bottom of the thruster at this load.  In the past it was all I could do to complete one rep at this weight, or at least that is how it felt...next to impossible. Definitely feel myself getting stronger, but much work to do on learning my engine. 

Took me awhile to feel ready for the snatches although I was probably ready before I realized, as I didn't have any misses.  I also didn't attempt any TnG.  

No misses until the very end on HSPU.  Would come off the wall when the press got a little tough at the top, as I was fearful of how long I'd have to recover if I did take myself to failure with these guys. This is only the second time I've ever done HSPUs to deficit. 

+ 60 minute hike 

Tuesday:
Sleep: ~7hrs ~10p-5a + 20 min afternoon nap, HRV 95.1/green, Fuel 185gF, 180gC, 185gP: 3100cals total 

AM out of bed fasted

615am

AirDyne:

30 sec @ 90% aerobic

30 sec @ 50% aerobic

x 20 sets

6.19 miles/232 cals (110 cals @ halfway).  Felt good. 

11:30 am
EMOM:

3 PS TnG tough - 6 minutes  93lbs

4 TnG PS moderate - 5 minutes83lbs

5 TnG PS light and fast - 4 min 63lbs 

Didn't feel much pop from my hips today. Would have liked to go a bit heavier on the first set of 3s, but felt questionable on warm up & sets didn't feel super coordinated. May be tired from Sunday's long hike. 

+

Ate some pork belly mid-morning that was a bit too fatty for my stomach to think about doing KBSs.  So I headed home for the afternoon, did some work & laid down for a short nap. Then Corey came back with me in the evening. 
5:15pm

21,18,15,12,9,6,3 rep rounds for time:

KBS - 53#

Ring Dips

10:00
First did this workout on May 24th, 2012 in 13:19. Ring dips were limiting factor today & then.  KBS definitely felt easier today than previously, but dips are limiter.  Lose coordination of kip when tired & not confident with it when fresh. Should have been more aggressive with dips from start.  Told Corey after, "I was afraid I would burn out so I came down."  He was very right in pointing out that THIS is the time to test when I will & won't "burn out" vs doing it in competition.  I'm better at being more open to his coaching tips.  :) 

+ 30 minute hike