Training Catch-up

Saturday 2/11/12: 3 Rnds of:  7 tng hpc/10 box jumps: 2:30 rest.  95lbs-23s, 105lbs-22s, 115lbs-23s

    3 Rnds of: 7 tng push jerk, amrap pull-ups. 3 minutes rest 95lbs/ 33 pull-ups all BF. felt good. 100lbs/20 pull-ups. lost BF kip around rep 12, 100lbs/12 pull-ups. grip dead.  some hesitation to avoid ripping after last time. 

 2x 60s row.  dont have distances on me, but remember 500m ave was 1:50 & 1:49.  damper was at 6 for whatever reason and I typically am at 10 for anything 60s or faster.  I couldn't get the damn thing to even read under 1:48 throughout.  Not sure if my hips were dead or if was the damper. 

Sunday 2/12/12  6x 45s hill sprints with 3:15 recovery on coldest day of the year (14 degrees) felt good and got me excited for vaca!   took a less intense grade than my driveway and felt fast/powerful throughout.  HR 20s following 6th was 180.  walking 60s later 132. 

Monday 2/13/12 -travel day to Jamaica! Slept 5pm-7am.  No joke.  I passed out in the room before dinner. I only slept about 6 hours the night before for the first time in a long time and was beat. 

Tuesday 2/14/12 35lbs DB 1-10 thruster ladder in 6:17. HR 15s after finish 180 again this time walking 60s 152.  Perhaps due to being thrown into dramatic increase of heat & humidity? 

Wednesday 2/15/12: 6x 45s run with 15s recovery.  Felt stellar.  I had nothing to base distance of each on, but I was moving and felt like I was able to maintain output throughout.  HR following last one was 192, 60s later walking down to 132.

Had a PM workout, but am saving it for Thursday instead of resting.  Call me lazy, but felt good to not feel like a slave to my training.  We were having a chill afternoon & I decided that the break from such would not be beneficial.  This is a big step from one who used to love doubles &/or any excuse to leave social settings to go work out. 

Breakfast plate before. 

After yet b/f finishing the milk & bananas juice. 

Thursday 2/16/12: 100 Db squat snatches @ 35lbs  5 per side throughout.  5;20 at half way.  100 in 11:18.  Repeated rep 96 as I missed the lock out overhead...focus! Left arch was cramping mildly only when snatching on the left side.  also more difficult to stay on Left heel when on left.  I informed my manual therapist, but he was also on vaca.  I'll survive. :) 

Friday 2/17/12 

10 rnds of 10 chins, 10 pushups, 10 sit-ups, 10 squats.  Here are the geek out version of my stats when I have too much time to analyze the video after: 

Transition back to pullups/pull-ups/push-ups/sit-ups/squats/time for Rnd

1. NA 16 14 17 14 61s

2. 4    18 14 18 14 68s

3. 3    19 16 20 14 72s

4. 3    17 19 25 16 80s

5. 4    20 20 23 15 82s    6:03 halfway

6. 4    18 25 23 15 85s broke push-ups 

7. 10  20 27 25 15 95s broke push-ups 5/5

8. 4    16 29 24 15 88s broke push-ups 6/4

9. 3    22 22 24  15 86s pull-ups broke 9/1-grip issues on skinny bar, UB push-ups

10. 3  23 23 23 13 85s pull-ups broke 7/3, UB push-ups. 

13:24 overall. Felt good. 

Saturday 2/18/12 6 rnds of 200m run 25 DUs. Distance of run was estimated, but should have been pretty close to accurate if not a touch long. Out & back route with mild incline on the return. 

 First round 1:11 and 7:18 overall.  Tripped once on Dus on rep 25 of rnd two.  Honed in my focus after that round to not get ahead of myself & start thinking about the run until the end. Felt good.  fun workout.  HR 172 15s after completion- 128 60s later. 

Sunday- 2/19/12. 30 min EZ run in am.  Travel home. 

Lower body was unphased during week.  Upper body particularly pec/tris and abs were quite sore after Friday's fragmented Angie, but significantly better today.  

Sleep was great all week going to bed between 7:30 & 9:30 each night and waking up without an alarm (obviously) between 5:30 & 6:30am.  Which is evidently when my body would awake without a 4am alarm...one day sooner than later. I'm not giving up on my 5/530am groups, but it's the day in day out early morning that gets to me.  

Lots of nutritious & delicious eating with three large plates per day at the buffet and some beverages.  Didn't participate in any grains, but did dip into some nutella, cream cheese and fried plantains during breakfast the last three days.  Super delicious!  And...there were drinks, daily.  

It was great to take a vacation without feeling the "need" for a vacation.  Super chill week with some quality reflection and took the time to put some goals on paper. 

Looking forward to what the 2012 season brings!