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