Training 12/24-12/29/12 Christmas Press PR!

24-Dec
AM

  A. Back squat w/ chains 3, 3, 3, 2, 2, 2; rest 2 min - speed on concentric!
145, 150 (slow), 135, 140, 140, 140
B. Barbell forward lunges @ 20X1; 14-16 total x3; rest 2 min
105, 115, 120lbs 
C. 50 CTB chin ups for time
2:30 

D. 30 sec amrap DU's; 30 sec rest x 8 for reps - work on speed 

55, 53, 54, 46, 53, 47, 45, 45

PM
A. Speed Deadlift @64% 1RM; 3 reps x12 @11X1; rest 45 sec 
done, not as powerful as usual. R hamstring felt a bit funny. 
B. Hang power clean; build to a tough double TnG
133, 143, 153, 158F.  Not feeling "poppy". 
C. Reverse hyper 12-15x3; rest 2 min - got one? Replaced with GH-raises.  Did 12 per set, as I was sore last time I did these.  Probably could have done 15, as didn't end up sore this time around. 

25-Dec

Sleep 8:30/9-5:30 no alarm 

6:30a 2 pieces breakfast ham+1/2 C quinoa

7:45am

10x 500m row @ 2:01.5 Rest 2:30. Rest 6 min b/w 5 & 6

1. 2:01.4

2. 2:01.5

3. 2:01.7

4. 2:02.2

5. 2:02.6
6. 2:03.4
7. 2:05.8
8. 2:06.6
9. 2:06.4
10. 2:04.7

 I stopped the sets that last time I fell off, but this time I didn't feel so much fried, but I just couldn't get the time down and wanted to practice staying in it mentally even when it's not going exactly as intended. 

10am

45 min hike at WWC with dogs

11am back to gym

A. Press 5, 4, 3, 2, 1. Rest 2 min

5x88lbs, 4x98lbs, 3x103lbs, 2x108lbs TOUGH, thought better of going for 113lbsx1 which is why I started with 10kg plates over lbs so switched back to lbs and did 1x110lbs.  Felt easier than expected so cheated and went for an additional single.  1x113lbs.  I think this was a 6-7s press....it was a lot of time to think..."was this a bad idea, is this too demanding on my CNS, it's only a press...you've come this far finish the lift! 

113lbs x 1. 3lbs PR 

B. 10 sets of 5 UB ring dips for time. 

2 sets in 30s

4 sets in 60s

5 sets in 90s

6 sets in 2:00

7th done at 2:41

failed on 4th rep at 3:15 for 8th set

failed on 5th rep at 4:30 for 8th set

Completed 8th set at 6 min mark

Failed on 5th rep of 9th set at 7 min mark 

Completed 9th set at 8:56

Completed 10th at 9:55 

Ok...maybe I dug a hole for myself after all the tough sets of pressing for these dips?? I was shooting for somewhere in the 3 minute range trying to compare it to the 50 C2B pull-ups in 2:30 yesterday.  

I did this same workouts (w/out pressing prior) back in March in 5:33 with no misses.  I started out a bit more conservative that time as well (3 sets in the first minute) halfway in 2:04. 

Had a 10 min AMRAP with running, rope climbs & burpees but wore boots to the gym & only have weightlifting shoes here so going to knock it out in the morning.  

26-Dec

Coaching 5a-8am. Workout from yesterday at 8:30...two rope climbs, 5 buprees 200m run. 5 rnds + 1 rope climb in 1 minute. 

Probably made the mistake of simply just leaving this workout off for the week to get a full rest day here.  As this is the first day I really started to feel tired & it's been a drag since. I considered it and should have followed my gut feeling and not worried about missing the workout.  I"m usually good about knowing when to say no.  :) OFF

27-Dec
Coaching 5:30-7:30

8AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30

(rest off bike every 10 min for 3 min)

set 1: 3.24 miles (forgot to check cals)

Set 2: 3.34 miles/140 cals

set 3: 3.38 miles/142 cals

These felt good.  Enjoyed the 10 minute blocks. 

PM
A. Build to a 5rm back squat

had discussion w/Corey over low bar vs high bar & he says my squat snatch isn't going to improve until I fix my chest position in my back squat.  So I did 145x3, 155x3, 175x3, 185x3...planning to do my first 5 rep at 195 but then failed on 2nd rep.  

So went back down & switched to where I feel comfortable back squatting. This ended up being 155x2, 175x5, 185x5, 195x5, 205x5.Felt I could get 210, but mental motivation was done as I was coaching in between sets and had been at it for over an hour.  +


 1-10UB thruster ladder @ 95# for time

By this point it was 6;30pm & had to be back by 4:45am the next morning so didn't do this in PM

28-Dec

Coaching 5am-8am

8:30am

1-10UB thruster ladder @ 95# for time

9:42. Tired & unmotivated to get back to bar.  Definitely feel stronger handling the weight/reps then what I remember the experience to be last time. 

Rest 15 minutes then...AM
On the minute for 24 min:
Odd- 5 TnG power snatch @50-60%1rm Used 63lbs for all. Felt good. 8-9s
Even- 5 burpee box jumps 20" 11-12s.  Felt really good & fun! 
+
On the minute for 24 min:
Odd- 5 TnG deadlift (moderate load) 1. 163, 2. 173, 3, 183, 4. 183 5-10. 173, 11 & 12. down to 163 as started to feel slow. 8-10s with most at 8s. 
Even- 7 hand release push ups  smooth & ub.  ~ 8s each set. 

Coaching 10:30-100
2PM
Run 150m @95%
Rest walk recover 3 min
x10

little to no warm-up as short on time. 1. 32s 2. 28s 3. 26s 4. 25s 5-9. 24s 10. 25s Left hammie started to tighten slightly

29-Dec

hammies & chest/arms sore today.  Tired & low energy.  
A. Hang Squat clean from below the knee; build to a 5 rep max 5x133lbs, 5x143lbs.  Slow to stand out of squats so called it. 
B. 30 muscle ups for time   Was pretty pathetic here.  Just didn't have any mojo.  When I'm not motivated it's a lot of work to convince myself to jump & grab the rings.  Totally lost count as well so then I decided to amrap for 12 minutes & watch the video after.  Only had 27 in the 12 minutes so did another 3 that took about another minute 15 minutes after finishing just to be complete with it.  :) 

Min 1: 2F, 2, F

Min 2: 1, 1

Min 3: F-or didn't even attempt pull once I jumped up there, 1

Min 4: 1

Min 5: 1, 1, 1

Min 6: 1, 1

MIn 7: 1, 1, 1

Min 8; 1, 1

Min 9: 1, stopped to fix someone's KBS, 1. 

Min 10: 1, 1

Min 11: 1, 1, 1

Min 12: 1, 1: 27 total 

C. 1 set amrap unbroken wall balls  46 missed target on 47.

60 min hike with dogs
PM- 60 min yoga

 30-Dec

OFF

45 min yoga class
60 min hike