feb 7th:
AM Sleep ~10p-4ish...then in bed until 7ish, but didn't feel like I slept well once Corey was up.
swim 1K free style time trial
(record time!)
no pool. rowed 20min Z1..mid-back was really sore. had to stop & stand at 10 minutes. Ended up being 2:20-2:25ish pace for the overall average.
PM
AD spin:
10 min @ not real high tension but 90% work - record HR throughout
rest walk 5 min off AD
10 min - same as above
Not sure if I did this correctly.
Time Complete/Calories completed/HR
1 min/15/152
2:30/42/158
5:00/75/166
7:30/112/170
10:00/152/175
(1 minute later HR 135)
2nd set:
1 min/15/157
2:30/42/169
5:00/74/174
7:30/111/178
10:00/151/182
feb 8th:
sleep ~9-4am
AM 5:30am
AD 1 min @ Z1, add little effort per minute to the 5th minute at 90% effort
rest walk 1 min
then...
AD 20 sec @ high turnover high speed - but NOT painful
rest walk 40 sec off bike
x 20
Min/Watts held near at end....was typically never higher than this prior to end, but would usually hold within 10-30 watts over last 8-12s. Felt good. Walked across room to record on white board & back each 40s which worked perfectly
1. 475 11. 472
2. 434 12. 472
3. 424 13. 455
4. 450 14. 506
5. 455 15. 489
6. 424 16. 489
7. 439 17. 489
8. 472 18. 506
9. 455 19. 506
10. 439 20. 489
103 cals @ 10 min, 216 cals @ 20 minutes
(same effort each time, learn how to NOT go hot at 1st - find zone!)
then...
5 min AD @ Z1 cool down
PM 11am
A. emom - PC x 1/SJ x 2 - low to moderate weight, good speed and turnover - 10 min
83lbs-113 over first 5 minutes then last 5 minutes were: 113, 118, 123, 128, 138. Not feeling super poppy. Split jerks felt off.
B. PS Cluster - drop from top - 1.1.1 x 6; rest 2 min - only last 2 sets should be tough!
83, 88, 93, 98, 103, 108 F on 3rd. Again, not feeling much pop. It's been a long morning at the gym, but I'll adapt.
+
for time:
30 slam balls - 40# 1:50
HS walk 50 m 1st 25m took ~ 5 min, then ~ 3 min on return. So we're at 10 min by this point
50 pistols ~13 minutes. Had slammed by left knee & shin on pullup rig at 25m point of HS walk & was a bit sore for pistols
HS walk 50 m slightly faster than first 50m but still took forever ~ 21:15 by the time I got to last part
30 ballover bar - 40# - pick it up, toss it over 7-8 ft chin up bar, let it hit ground, repeat bar is just shy of 8' Missed ~ 6 in time it took to complete first 10 and then I got into a good groove for awhile until had final 10 when I missed about 3 or 4 more.
29:06
3PM: hike 70 minutes
9th:
Sleep: ~8p-5a
7:30a Mid back feels sore & tired.
A. snatch - build to a max 118. F @ 123x 3. First fail, second fail. Didn't video third.
rest 5 min
B. FS - 5,3,2; rest 4 min - all sets tough 153lbsx5, (felt too easy) then.168lbs x 2 F on 3rd, 158lbs x 3.
+
11:30a
for time:
100 wall balls - 14# to 10ft missed on 11th & had some small set and soon there after got into sets of 10 til end. ~5:30
90 double unders Lots of trips ~ 7:30 (2 min here)
80 ghd sit ups Don't remember. More steady...quads were tight. Stood up a few times throughout to shake out. ~13 min?
70 kbs - 1.5 pd 15, 15, 10, 10, 10, 10 ~19 min. Rested more than needed to b/w sets.
60 ring push ups 8 sets of 5 then 4+1 twice & then 5 sets of 2 to finish ~25:30
50 back ext's think it was 15 then 10s and a 5 to finish ~29 minutes
40 thrusters - 65# 4x10 ~33 minutes
30 burpees 10 then would break every 5 reps to complete another plate adjustment to get bar to 105lbs. Overall slow. ~36
20 power clean - 105# Dropped all from top. Otherwise felt good here. ~39 minutes
10 shoulder to overhead - 135# 4 push jerk then failed SJ on 5th, 2F, 1F, 1F, 1F, 1. Despite all the misses I was most surprised about being able to push jerk this. I think I failed on all split jerk attempts except for 1. Put a belt on for this last part.
43:49
1:30p ~75 minute challenging hike on park way. Felt tired first half, but felt really good second half & would run for 15-45s in between walking. spurts over the last 15-20 minutes.
10th: Sleep ~8:30p-7a 10a~80 minute hike less challenging than yesterday.
11th: Sleep ~8p-3:30a woke up at midnight feeling like it was almost time for the alarm so checked time.
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