Training Wk of September 10th, 2012

Monday 9/10/12
Sleep ~9p-6a.  Didn't take cough suppressant & didn't wake up in the middle of the night with any major episodes.  Coughing returns this morning & throughout day, but less severe.

Monday @ CF 480
A. Back squat 3 sets of 5. 5x158, 168, 178lbs. Rest 3:30-4 minutes Pecs what feels like clavicular fibers are crazy tight today. Had to grip wider than normal & it still felt tight.
B. Front squat 3 sets of 3. 3x133, 143, 150lbs-UGLY last rep @ 150! Rest 3-3:30 minutes
C. 1 arm DB OH WL x 20 steps (switch @ 10). Rest 60s. 20, 30, 35, 40lbs



Tuesday 9/11/12
Travel home to AVL.  Sleep: ~8:30p-3:45a
Coughing persists, but seems to be improving.

Corey went to the gym when we got home.  I didn't feel like being at the gym, but then I was inspired to do a little bit of running when I was home.  With the dogs still away I decided to do laps around the block changing directions each time which has some fun hills!  Rested ~6 minutes b/w each effort standing at the high counter top answering emails/programming.  Felt REALLY good.
1. 3:10 ~70% effort
2. 3:10 ~70% effort
3. 2:56 ~80% effort
4. 2:59 ~80% effort 
5. 2:39 ~90/95% effort
6. 2:34 ~90/95% effort
7. 2:59 ~80% effort
8. 2:59 ~80% effort
All the odds were run in one direction & the evens in another.  Focused on good technique & making it appear effortless.  Checked HR following the 90/95% efforts & I was around 180 BPM, but able to walk around & chat with minimal discomfort.  Getting more comfortable with elevated HRs.  Was the perfect number of sets as I felt a loss of "spring in my step" over the last one.  Definitely glad it was a "cool down" effort vs a tough effort. 
Walked to dinner an hour or two later. 
My facebook status during these runs was, "Oh how I do still love to run intervals. It's like reuniting with your first love."  I realized during the workout that running intervals was one of the first experiences I had that allowed me to feel confident as an awkward teen.  Perhaps I will elaborate on another day. 

Wednesday 9/12/12
Sleep ~9:30p-5:30a. Wonderful afternoon nap of ~ 90 minutes. Feeling pretty good considering just came back from west coast time. No middle of the night coughing.
Coaching 6:30-8:30 & 10:30-noon
Training @ 8:30
A. Press 3x5 83lbs, 88lbs, 93lbs x 3. Rest 10s no go. Rest 1 min x 2
B. 1-3 UB strict HSPU ladders x 3. 45s/1:55/3:40.  Was going to do 5 rounds, but not feeling it.
C. 20 minutes of:
odd minutes 1 C&J 133 for first 8 then 138, 143
even minutes 2 UB MU 2, 1F, 1F, 2, 1F, 2, 2, 2, 2, 2. Took a bit to get my rhythm.
D1. NGHP 31x1; 6-8 33, 43, 48x8 no pain!   MUCH better here.
D2. BTNP 30x0; 6-8 43, 48, 53x6.

Thursday 9/13/12  
Sleep In bed @830p, could have been 11p by the time I fully fell asleep  hard to say. Up at 4a. Energy OK.
Warmed up with rowing intervals from SHE.
Row 3 sets of 350m with 3 minutes rest (1:24.8, 1:22.8, 1:21.3)
B. 3 minutes @ 80%
Dus 20 UB
KB snatch 5/arm @ 35#
Rest 1 min
Wall ball x 10 UB (14#/10’)
Reverse ball throw 50ft

Had more planned but called it as I had a coughing fit during the 1 minute rest.  

11am 40 minute hike with muts

Another incredible afternoon nap of ~90 minutes.

This weekend I'm going into the lion's den in Raleigh for the Outlaw Training Camp. Should certainly provide more opportunities for learning & an interesting experience to say the least. If you have any idea of the essence that is Rudy Nielson then you probably get my gist.