Training 11/26/11

Sleep: 8p-4:30a woke up without alarm

Training 7:45
Warm-up: 150 DUs for time w/20s rest @ every trip.  3:10.  Again, almost sub 3, but tripped @ 148.
A. Back Squat with Bands @ 30X0; 4-6 x 4; rest 2 min
Used purple bands anchored by 65lb DBs. 6x88lbs, 98lbs, 5x98lbs, 4x98lbs (video)

B. BB Split Squat @ 3111; 6-9/leg x 3/leg; rest 1 min b/t legs - more weight than last week on average
Last wk was a bit of a wash being that I started with DBs. Also, had some slight ant R knee pain following these last wk.  Only lasted throughout the day on Saturday & good to go by Sunday, but was a bit hesitant to not stand slow & come off the heel today. 
9x45lbs B, 9x55lbsB, 7x65lbs B (video)

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5 rds for time:

15 GHD Sit Ups

15 back extensions

15 ring push ups

15 chin ups
Overall time: 14:57
Rnd 1: 2:19 RPU: 5, 5, 5. PU: 10, 5
Rnd 2: 3:06 RPU: 5, 5, 3, 2 PU: 15
Rnd 3: 3:05 RPU: 5, 3, 3, 2, 2 PU: 15
Rnd 4: 3:22 RPU: 5, 3, 2, 2, 3 PU: 15
Rnd 5: 3:05 RPU: 3, 3, 3, 3, 3 PU: 15
GHDs & BE were all UB.  I'd say the BE were very evenly paced.  GHDs got a bit slower throughout. Was able to hit BF kip for majority of PUs.  All 15 for the last round although my midsection was definitely fried by that point & coordinating the motion was certainly challenging.

MT to UE following training.
Headed back to Max Patch for an evening hike with friends later!

Training 11/22/11 1 1/4 Back Squats Day 3

C&J PR of 155lbs @ OPTathlon 1.0

Sleep 7:30-4a
Sugar: handful of chocolate covered cashews & rest of yesterday's glass of eggnog which I decided to put in the freezer yesterday.  Ate it with a spoon today.  Reminded me of those frozen pudding pops I used to eat as a kid & the eggnog lasted a lot longer eating it frozen.  :)

Training 9am
Warmed up with an easy 800m row (4:20) and did some sprint drills with double & single leg bounding.  Not feeling too crisp on the warm up & decided to roast a small coffee to get me motivated for some squatting.  The nice thing about drinking regular coffee sometimes less than once per week is that it does the job.  It was a great morning of training & coaching after that little cup.  I remember just a few months ago when it felt like coffee no longer gave me an energy lift.

A. 1 1/4 Back Squat @ 30X0; 4-5 x 4; rest 3 min

5x115, 6x120 (poor counting-video showed 6), 5x125, 5x130 (last couple were challenging. 

B1. Mixed Grip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec  3x25lbs, 3x35lbs, almost 2 x 45lbs (not sure if chin cleared on the video replay)

B2. Mixed GRip Kipping Chin Ups - 15 x 3; rest 10 sec 15UB reg kip, 15UB started BF kip halfway through, 15UB BF kip.  A little shaky on the BF especially with consistency of height over bar.  Video of this 3rd round should be coming if I can get videos to upload from my husband's phone. 

B3. SandBag Lunges heavy - 10 steps R shoulder, 10 steps L shoulder unbroken; rest 3 min x 3. 50lbs 1st 2 rounds, added 10lbs plate with the SB to my shoulder for last round. Wasn't sure if I could do the 75lbs bag. Next time. 

Afterthoughts:  Squats weren't crazy heavy, but I felt much better about them today than previously.  Last week there was a great deal of hesitation & dread for that matter between reps.  So I was a bit concerned for the 30X0 tempo, but it wasn't a problem to go down & up today.  With a similar rep range I feel confident I'll be able to start & potentially get a bit heavier next time. I may even be starting to enjoy them. :)

MT following training to bilateral plantar surfaces of my feet.  Lower legs felt better today, but woke up with bilateral stiffness in my arches.