Training 11/12 & 11/13/12

Sleep 8:30p-6:15a. HRV 94

10am

A. Back squat 7, 2, 7, 2, 7, 2; rest 3 min

150, 175, 160, 185, 170, 195

11:30am

B. DB reverse lunges from platform; 16 continuous alt'ing lunges x3; rest 2 min 20 (w/u), 25lbs, 30lbs, 35lbs. 
C. 1-2-1-2-1-2-1-2-1-2 unbroken muscle ups for time

4:19 

Missed the double on the 4th set.  I last did this sequence of MUs March 3rd and I was only able to hit 1 double.  It then took me 14:20 to complete 15 total reps.  I still have a ways to go with my technique & efficiency, but watching the video from that day I acknowledge the progress I've made this year so far. 

5pm

3 Rounds for time:

400m run

15 deadlifts @ 185lbs 

The obsessive part of me wanted to lug a barbell and plates to the track, as I dislike our 400m route.  But well, needless to say I didn't go through that hassle.  

Run 1 1:47

DL 1 2:13 (ub in 26s)

Run 2 4:14 (2:01)

DL 2 4:42 (ub in 28s)

Run 3 6:55 (2:13)

DL 3 7:28 overall (ub in 33s)

Warm up didn't feel too hot.  Wasn't confident that I'd be able to go ub, but that was certainly the goal.  Hung on and tried to take smooth/quick each set.  Fine balance of running hard and being able to get back to the bar and knock them out w/out breaks. 

Would certainly be a fun competition workout. 

Tuesday Sleep 8:30p-4a 

Coaching 5a-7a

Training @ 8:15a

Row 500m @85-90% (subtract 1 second from pace on last weeks average pace)
Rest 2 min
x10

1. 2:06.3 29s/m

2. 2:05.1 31

3. 2:04.6 30

4. 2:05.1 32

5. 2:04.5 32

6. 2:03.5 33

7. 2:03.6 33

8. 2:04.4 33

9. 2:04.1 33

10. 2:00.9 34 

Started faster than last week and never got quite as fast, but overall better average than last week.  

On my third set I started to feel like I had low fueling and snagged 1 scoop of hammer in my shaker which I sipped during rest over the duration.  Ate some meat this morning, but not many carbs.  Still learning to eat carbs other than veggies & ice cream.  Need to find a better am food routine other than only leftover meat. 

Training @ 12:30

Had ~30g protein & 20g carb PW shake & then a larabar before this one.  Motivation low.  Feeling tired.