11/27
Sleep 9-4a.
Coached 5, 6, 7am
830AM
20 min AD Z1 121 ave watts
20 min bear crawl/rope climb work climbed rope x 12 times with bear crawls in between. they make my bum & forearms burn. alternated lead arms & support legs on RCs.
20 min AD Z1 126 ave watts
20 min AD Z1 121 ave watts
20 min bear crawl/rope climb work climbed rope x 12 times with bear crawls in between. they make my bum & forearms burn. alternated lead arms & support legs on RCs.
20 min AD Z1 126 ave watts
Coaching 9:30-11:30
PM
hike Z1 Done ~ 30 minutes in cold. Dogs were glad to get out. Then 60 minutes yoga.
PM
hike Z1 Done ~ 30 minutes in cold. Dogs were glad to get out. Then 60 minutes yoga.
11/28
Sleep 9-7a.
AM
A. Squat clean 4-4-4-4; rest 2:30
A. Squat clean 4-4-4-4; rest 2:30
145, 155 F on 4 (vid), 150, 155 F on 4 then got it. (Video)
B. Wtd chin up @21X0; 3-4x5; rest 2 min
4x 18, 30, 35, 40 (video) 3 x 45 (plus 2# belt on all. BW 130lbs in WL shoes). Feel the Rt shoulder a bit in the bottom position of these.
+
6 thrusters 100# EMOM for 8 min
Done. Focused on trying to move fast vs pacing. Videos of minutes 4, 6, 8. Definitely got the HR up!
Didn't get my AM training until mid-morning & it was afternoon by the time I finished. We drove out to Max Patch to hike for the day & didn't get back until dinner/bedtime. Ran some sprints chasing Lloyd with the frisbee, a few cartwheels & handstands in the snow. The hiking through the snow was knee height except for on top of the bald it wasn't deep. Was a beautiful day & I was very thankful that Corey has experience driving in upstate NY snow storms so we didn't skid off the side of the mountain on our drive up the hill!!
PM Friday 730am. Lady cycle day 1.
A. Hang power clean 3-3-3-3-3; rest 2 min
135, 145, 150, 155, 160 (video)
B. Deadlift 8 TnG 135# EMOM for 10 min
Done. 10-12s. Vids of minutes 9 & 10.
C. Press @12x2: 3.3x4:rest 10s/2 min
75, 80, 85, 90 (Video). Maybe could have started a bit heavier, but wasn't sure. Last set was tough.
Done @ 9:45am. Didn't do any warm-up & it felt a lot more challenging than was expecting. Also had a bunch of distractions with travelers showing up for 10a & grabbing intake forms during my 2 min rest. Was behind pace at halfway point for all except for the last 2 I finally made a point to move faster. All times were 2:00.7-2:00.8 strokes in the lower 30s. Breathing high. Got it done.
AM
row 500m @2:00
rest 2:30
x12
Was going to try & squeeze this in as a 3rd workout Friday, but served family dinner Friday PM & didn't feel up to it around noon when I had the time. Will save for Saturday...
PM
For time:
20 pc 85% 1RM
80 du's
40m FW heavy
80 du's
15 pc 90% 1RM
80 du's
40m FW heavy
80 du's
10 PC 95% 1RM
row 500m @2:00
rest 2:30
x12
Was going to try & squeeze this in as a 3rd workout Friday, but served family dinner Friday PM & didn't feel up to it around noon when I had the time. Will save for Saturday...
For time:
20 pc 85% 1RM
80 du's
40m FW heavy
80 du's
15 pc 90% 1RM
80 du's
40m FW heavy
80 du's
10 PC 95% 1RM
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