I've been called out on my blog. So I threw up all the incomplete posts I've had over the past month and we're starting fresh. Perhaps I'll fill in some details on those old posts later. But otherwise...onward!
Sleep In bed ~8. Startled around 8:30 with pounding HR and it quickly settled down, but felt unsettled for awhile. Went down to the couch around 9 & was in & out of sleep much of the night. Up at 4am
6-7am
Coffee, chicken breast stuffed with cheese, ham
half banana
8AM Training
A. Front squat 2, 2, 2, 1, 1, 1. Rest 3 minutes
2x145 (called it last warm-up), 150, 155, 160lbs
1x165, 170, 175lbs. After my struggle with FSs two weeks ago I was happy to get back to 175 which equals my previous 1RM.
Got in some muscle up practice focused on keeping legs tucked for better kip out of the dip. Felt good to string several sets of 4-5. I think my max is 6, but may be 7, but it's been almost a year since I've done that.
Manual therapy at 8:45 some coaching assist afterwards.
Couple more bites of what was left of chicken breast and other half of banana.
Training @ 11am
B. Build to a max squat snatch off the blocks (mid-shin)
63, 83, 93, 103, 108, 113, 118, 123, 128 F, 128 F, 128F
Oh the 128 how I'm still chasing after you. Much better than last week...20lbs better. Amazing what one less block and a week can do!
C. EMOM for 10 min 2 squat snatch @ 60% (used 73lbs)
kept catching it a bit forward.
12:30 3/4 scoop Refuel, 1 scoop Dream Protein
1:30ish
~1oz cashews, ~1-1.5C Ben & Jerry's(s'mores, Milk'n cookies +creme brulee) , ModPaleo 6oz steak fajita (didn't quite finish)
A 20 minute nap and then off to the trails with Corey & the muts.
Hiking 3:00-4:30
5:15 PM Training
A. Power snatch 1, 1, 1. Rest 3 minutes
103, 108, 113, 118F caught forward
B. Power clean 1, 1, 1. Rest 3 minutes
133, 143, 153 (considered the warm-ups), 163, 168, 173lbs 5lbs PR!
C. Snatch high pulls off 2-3" def. 2-2-2. Rest 2 minutes
103, 113, 123, 128 (didn't feel like it got up very high)
D. Sled drags 100m Rest 3 minutes x 3
Outside this week...welcome spring! Loaded with 90lbs. 1:35, 1:20, 1:10.
1 scoop of Dream protein
Remainder of steak from lunch
8pm~0.5oz cashews, ~6oz steak, ~1/2C red & sweet potatoes, ~1C broccoli & zucchini in coconut oil
8:30pm ~1/2C+ B&J's s'mores + milk'n cookies
Monday, April 1, 2013
Week of 130325...Open 13.4
26-Mar
AM
Row 400m @1:59
rest 2 min
x4
rest 6 min
x4
Slept like 8:30-7am. It was incredible and I could have slept longer. Turned off several alarms. Was planning to have the morning off from coachign but then I showed up at 9am and ended up covering a coaching shift until 11am. But row repeats were better. We had an interview with the local paper at noon and I was just finishing my third set when the guy arrived so I called it at 12. FELT like the easiest week of rowing in about two months or more. 1:59.6-1:59.7 pace for all except final one was 1:58.5 being that I knew I was stopping early I picked it up and finished strong. One second faster was a ton harder.
PM
A. Push press clusters 3.3.3.3x3; rest 30 seconds/rest 3 min
103lbs, 113lbs, 123lbs
B. Split jerk; 2, 2, 1, 1; rest 3 min 133lbs, 143lbs, 153lbs. Finally getting some confidence back here.
+
3 rounds for time:
2 rope climbs
6 parallete hspu
20 pistols
100m farmers walk 70#/hand
B. Split jerk; 2, 2, 1, 1; rest 3 min 133lbs, 143lbs, 153lbs. Finally getting some confidence back here.
+
3 rounds for time:
2 rope climbs
6 parallete hspu
20 pistols
100m farmers walk 70#/hand
Rnd 1 4:00 HSPU were 4F, 2
Rnd 2 7:20 HSPU 3, 3
Rnd 3 10:40 HSPU 3, 3. Started linking them faster as time went on. Final FW was UB. First two I reseted at 50m which was probably more like 40m....went length of the gym...it was snowing outside. Yes, snow. :)
27-Mar
AM
Swim 30-45 min z1
Did today's Being with 45 min Z1 Airdyne and 1 min gymnastics play every 5 min
PM
Airdyne 30-45 min z1 60 min hike in woods
PM
Airdyne 30-45 min z1 60 min hike in woods
Covering extra shifts at gym.
28-Mar
Was busy with coaching this morning. Had 30 intervals on AD with 1 min at 85% and 1 minute off. Cut some of the rest down to get through various pieces, but ended up completing the 30 intervals over three different portions. A set of 12, set of 8, and final set of 10 throughout the morning.
The sun was shining so went to the woods in the afternoon. Was scheduled to do 13.4 in the PM, but was feeling run down, wanted a coffee before the workout, but knew I was opening at 5am the next morning and didn't want to be staring at the ceiling all night so I opted to bump it a day.
Was busy with coaching this morning. Had 30 intervals on AD with 1 min at 85% and 1 minute off. Cut some of the rest down to get through various pieces, but ended up completing the 30 intervals over three different portions. A set of 12, set of 8, and final set of 10 throughout the morning.
The sun was shining so went to the woods in the afternoon. Was scheduled to do 13.4 in the PM, but was feeling run down, wanted a coffee before the workout, but knew I was opening at 5am the next morning and didn't want to be staring at the ceiling all night so I opted to bump it a day.
29-Mar
Ended up not sleeping well afterall which was a bit frustrated at myself for not just getting the workout over with.
Coached 5&6am then went back to the office, laid out two yoga mats and took two 45 minute naps.
Manual therapy at 8:45 and then hit the workout around 10am.
Ended up not sleeping well afterall which was a bit frustrated at myself for not just getting the workout over with.
Coached 5&6am then went back to the office, laid out two yoga mats and took two 45 minute naps.
Manual therapy at 8:45 and then hit the workout around 10am.
Camera cut off within last 30seconds. Coming off the bar at 10 on the 15 T2B was completely unnecessary and I paid for it, as I never got my rhythm back for the set of 5. This sucked a bunch of time for C & J reps. Interestingly, I hadn't done any singles, but I had watched Julie Foucher's video twice on the Games site and I saw her go to singles after the round of 15. Without a plan for myself that is exactly where I went. Corey was yelling at me to link them and hang onto the bar, but I didn't listen for the first three singles and then did a double at the end of time. Felt way too good at the end. Still gotta learn to dig after shit like this b/c this is definitely a workout I know is right in my wheel house, but I just need to attack and keep attack. I was way too passive the last 90 seconds.
Ended with 95 reps.
PM hike ~75 minutes
Saturday 130330
I did Friday's training:
25 squat clean for time @ 120 (had 20 reps in my head. 7 TnG then 2 then singles til end) 2:32
Rest 7min
AMRAP HSPU in 2min 40 (25, 5, 5, 5)
Rest 1 min
Row 800m @90% 3:16 (2:02-2:03ish pretty comfy)
Rest 1 min
AMRAP HSPU in 2 min 33 (15ish, sets of 3-5 and a couple single sets at end)
Rest as needed
+
15,12, 9, 6
ghd sit ups
DU's
Burpees
DU's
BJ 24"
DU's
11:35-DUs were limiter. i tripped at least twice each set...tried that new rope for the first time and it's too short for me despite being made for a 5'4 individual.
PM Moderately challenging 1;30-two hour afternoon hike on parkway (didn't pay attention to time so don't know exactly)
30th: -Sunday the 31st. Judged three more heats of 13.4 and then got to the rower. Motivation to row is way low. Stingy voice was battling me this morning.
Row 200 m @ 95%
rest 2 min x 4
46.0/1:55
45.6/1:54.0
45.3/1:53.2
44.7/1:51.7
+
Row 400 m @ 90%
rest 2 min x 4
1:34.1/1:57.6
1:34.7/1:58.3
1:35.8/1:59.1
took long break maybe 20 minutes and then came back for one 600m
+
row 600 m @ 90% 2:24.9/2:00.7
rest 2 min x 3
+
row 800 m @ 90%
rest 2 min x 3
(diff speeds per set, gets slower as you progress)
Found myself questioning whether it was 90% all out or 90% aerobic. Felt like doing this at 90% all out today would mess me up for Tuesday's intervals and I just didn't have the mental capacity to sit there and row. Or at least I chose to not have it. It's been a personal battle for me to accept one day per week of rowing intervals, but I feel like two days per week-at least this week was overkill for me. I do feel like I have improved a lot with rowing which has been the intent. I've definitely learned that it's often all about how much I want it on days that I'm tired, but when I feel well recovered I can hold just under 2:00 or just above 2:00 for some time...obviously depending on the distance....will I ever move on from weekly rowing intervals?? I'm about ready to trade it in for some of my other least favorites...squat cleans, thrusters, wall balls, squat clean thrusters...I know I may regret saying this, but just putting it out there. :)
PM hike of 60 minutes with Mom & Corey on BR Parkway.
Monday 130325
Sleep: (7-7.5hrs) In bed ~8 probably asleep b/w 8:30 & 9p. Alarm at 4a, up at 4:30.
4:45am
1 banana
bite of pork chop
~1/4c coffee w/cream
5:30am
A. FS 3, 2, 1, 3, 2, 1
133lbsx3, 143x2, 153x1, 143x3, 153x2, 163x1. Fairly tough. Chest dropped a touch.
Missed horribly on these last week and being that I've been so tired recently my new goals is to not have any misses in training (unless going for 1RM). So went a bit conservative on these, but turned out to be just about perfect.
~3oz pork chop.
Coaching 6:30-9a
MT 9-9:30
Coaching 10-12:30
12:30. Bit tired and HUNGRY!
B. Snatch from blocks (knee): Build to max
63lbs, 73, 83, 93, 98, 103F fell on butt, 103...pull was poor and felt slight tweak in low back on left so called it here.
C. Snatch balance; 2 reps on the min for 10 min @55% 1rm
Done at 63lbs. One miss forward on second rep during minute 5. Got refocused.
1 scoop Refuel, 1 scoop Dream Protein total of 21CHO/28PRO
Home for lunch!!
1:30
1/2 date coconut roll, 1 slice dried mango, ~1.5oz roasted, salted cashews
2:00
6oz chicken stuffed pepper
2:30
~1 cup + of Ben & Jerry's mix of s'mores, milk 'n cookies & half baked.
PM
A. Power snatch 2, 2, 2; rest 3 min
B. Power clean; 2, 2, 2; rest 3 min
C. Deficit snatch pulls (2-3" platform) 3, 3, 3; rest 2 min
D. Slow grinding sled drags; 75 meters heavy/continuous pace x3; rest 2 min
4:45am
1 banana
bite of pork chop
~1/4c coffee w/cream
5:30am
A. FS 3, 2, 1, 3, 2, 1
133lbsx3, 143x2, 153x1, 143x3, 153x2, 163x1. Fairly tough. Chest dropped a touch.
Missed horribly on these last week and being that I've been so tired recently my new goals is to not have any misses in training (unless going for 1RM). So went a bit conservative on these, but turned out to be just about perfect.
~3oz pork chop.
Coaching 6:30-9a
MT 9-9:30
Coaching 10-12:30
12:30. Bit tired and HUNGRY!
B. Snatch from blocks (knee): Build to max
63lbs, 73, 83, 93, 98, 103F fell on butt, 103...pull was poor and felt slight tweak in low back on left so called it here.
C. Snatch balance; 2 reps on the min for 10 min @55% 1rm
Done at 63lbs. One miss forward on second rep during minute 5. Got refocused.
1 scoop Refuel, 1 scoop Dream Protein total of 21CHO/28PRO
Home for lunch!!
1:30
1/2 date coconut roll, 1 slice dried mango, ~1.5oz roasted, salted cashews
2:00
6oz chicken stuffed pepper
2:30
~1 cup + of Ben & Jerry's mix of s'mores, milk 'n cookies & half baked.
PM
A. Power snatch 2, 2, 2; rest 3 min
B. Power clean; 2, 2, 2; rest 3 min
C. Deficit snatch pulls (2-3" platform) 3, 3, 3; rest 2 min
D. Slow grinding sled drags; 75 meters heavy/continuous pace x3; rest 2 min
March 18-24 with 12.3 results.
18-Mar
AM
A. Front squat 5, 4, 3, 2, 1; rest 3 min
5x145lbs, 4x155lbs, 3x165lbs, F @170lbs, F @ 170lbs, 2@160lbs, 1@ 165lbs. Whew! Worked hard at 165lbs for 3 and then body had nothing.
B. Squat snatch from high blocks; build to a max 93lbs, F @ 98lbs,
C. KB windmills 5 tough reps/side x3; rest 1 min bw arms 26, 30, 35, 40, 44, 53lbs. Tough.
PM
A. TnG power snatch; build to a 5rm in 3 heavy attempts
98lbs, 103, 108lbsx4
B. Power clean; 2 reps x5; rest 2 min 133lbs, 143lbs, 153lbs, 158x1, 153lbs
C. Deficit snatch pulls (2-3" platform) 5, 5, 5; rest 2 min 83, 93, 103lbs
D. Slow grinding sled drags; 50 meters heavy/continuous pace x3; rest 2 min
90lbs.Took ~2 minutes then 90s. Did two and headed home for the night, as I'm back early tomorrow. We have two styles of mats in the gym and definitely harder on one vs the other!
19-Mar
AM
Row 400m @1:59/500 m pace
rest 2 min
x5
rest 6 min
x3
1. 1:37.6/2:02.0
2. 1:38/2:02.5
3. 1:37.7/2:02.1
4. 1:37.7/2:02.1
5. 1:36.8/2:01.0
6. 1:37.2/2:01.5
7. 1:36.2/2:00.2
8. 1:36.1/2:00.1
9. 1:36.1/2:00.1
10. 1:36.6/2:00.7
Switched to 250m
11. 59.7/1:59.4
12. 1:00.2/2:00.4
13. 59.8/1:59.6
14. 1;00.2/2:00.4
15. 59.4/1:58.8
Coached 4-5 hours in the morning prior to this. Closed last night as well. Generally feeling tired with no pop in my legs.
PM
A. Push press clusters 5.5.5x3; rest 30 seconds/rest 3 min
83lbs, 93lbs, 103lbs. tough.
B. Split jerk; 2, 2, 2; rest 3 min
123lbs, 133lbs, 143lbs
+
5 rounds for max reps:
1 min strict pull ups
1 min parallete hspu to ~25lbs plate + 1" mat
1 min double unders
Rest 30s
pullups: 16/14/12/13/13
HSPU: 5/4/5/3/4
DUs: 30/50/60/62/68
DUs felt horrid. Took me a bit to find a rhythm. Feeling really tired.
20-Mar
AM
Advanced gymnastics + play 60 min (hs walking, freestanding hspu, ring
hspu, levers, triple jumps, pistols, OH pistols, etc)
mostly focused on free-standing HSPU, triple jump & weighted pistols both as goblet squat and then some OH pistols with 18lbs bar, tried levers a moment and once with HSPU in rings, but missed my feet on straps and fell flat on my back. Partial lower body hit mat, but upper body hit floor & knocked wing out of me. Corey helped me get up into them the next time. did a couple and called it on that one.
PM
120 min unloaded hike
21-Mar
AM
Airdyne 1 min @85%
rest 1 min
x25
Did 20 minutes @ 6am, but had to cut it short to get MT appt on time.
PM
Open workout #3
Was going to do in PM, but had coaching coverage cancel and busy getting prepped for OPT CCP seminar that starts tomorrow!
22-Mar
PM: Open workout 13.3
Wall balls were 26 then mostly sets of 5-8. Maybe one set of 10 somewhere in there with majority being 7-8.
Finished WBs around 7:30 which is right around my Karen PR for 10'.
DUs in 55, 20, 15. Finished in 8:59.
MUs were 4, 2, 1, 2, 2, 2, 1, 1 at buzzer.
For 255 overall. Up from 248 last year(MUs have drastically improved over the past year!).
Was harder than I remembered it being last year. Had that mild discomfort feeling in stomach during MUs. HR was pretty high for much of it. I had 15 in my mind going into it. Next year will have to shoot for higher number! Goal would be to have a bigger first set of MUs. Watched video of Sam Briggs knocking out 10 rest 20s 5, rest 20s, 4, rest 15s, 3, Rest 20s, 3....on her way to finishing the muscle-ups and knocking out 50 wall balls!
23-Mar
Had a workout, and warmed up for it, but then had miss timing of food and decided to wait til later which never happened Went for ~2hr hike up Looking Glass Rock in the evening.
24-Mar
OFF. Thought about doing yesterday's workout, but sleep last night was the worst it's been for as long as I can remember. Got back from hike around 9 & got to bed around 10p after dinner. Was then awake until after 1am when I went down to the couch & fell asleep with my dog, Hoka. Woke up almost every hour until got up at 6:15a. Felt really tired all day.
AM
A. Front squat 5, 4, 3, 2, 1; rest 3 min
5x145lbs, 4x155lbs, 3x165lbs, F @170lbs, F @ 170lbs, 2@160lbs, 1@ 165lbs. Whew! Worked hard at 165lbs for 3 and then body had nothing.
B. Squat snatch from high blocks; build to a max 93lbs, F @ 98lbs,
C. KB windmills 5 tough reps/side x3; rest 1 min bw arms 26, 30, 35, 40, 44, 53lbs. Tough.
PM
A. TnG power snatch; build to a 5rm in 3 heavy attempts
98lbs, 103, 108lbsx4
B. Power clean; 2 reps x5; rest 2 min 133lbs, 143lbs, 153lbs, 158x1, 153lbs
C. Deficit snatch pulls (2-3" platform) 5, 5, 5; rest 2 min 83, 93, 103lbs
D. Slow grinding sled drags; 50 meters heavy/continuous pace x3; rest 2 min
90lbs.Took ~2 minutes then 90s. Did two and headed home for the night, as I'm back early tomorrow. We have two styles of mats in the gym and definitely harder on one vs the other!
19-Mar
AM
Row 400m @1:59/500 m pace
rest 2 min
x5
rest 6 min
x3
1. 1:37.6/2:02.0
2. 1:38/2:02.5
3. 1:37.7/2:02.1
4. 1:37.7/2:02.1
5. 1:36.8/2:01.0
6. 1:37.2/2:01.5
7. 1:36.2/2:00.2
8. 1:36.1/2:00.1
9. 1:36.1/2:00.1
10. 1:36.6/2:00.7
Switched to 250m
11. 59.7/1:59.4
12. 1:00.2/2:00.4
13. 59.8/1:59.6
14. 1;00.2/2:00.4
15. 59.4/1:58.8
Coached 4-5 hours in the morning prior to this. Closed last night as well. Generally feeling tired with no pop in my legs.
PM
A. Push press clusters 5.5.5x3; rest 30 seconds/rest 3 min
83lbs, 93lbs, 103lbs. tough.
B. Split jerk; 2, 2, 2; rest 3 min
123lbs, 133lbs, 143lbs
+
5 rounds for max reps:
1 min strict pull ups
1 min parallete hspu to ~25lbs plate + 1" mat
1 min double unders
Rest 30s
pullups: 16/14/12/13/13
HSPU: 5/4/5/3/4
DUs: 30/50/60/62/68
DUs felt horrid. Took me a bit to find a rhythm. Feeling really tired.
20-Mar
AM
Advanced gymnastics + play 60 min (hs walking, freestanding hspu, ring
hspu, levers, triple jumps, pistols, OH pistols, etc)
mostly focused on free-standing HSPU, triple jump & weighted pistols both as goblet squat and then some OH pistols with 18lbs bar, tried levers a moment and once with HSPU in rings, but missed my feet on straps and fell flat on my back. Partial lower body hit mat, but upper body hit floor & knocked wing out of me. Corey helped me get up into them the next time. did a couple and called it on that one.
PM
120 min unloaded hike
21-Mar
AM
Airdyne 1 min @85%
rest 1 min
x25
Did 20 minutes @ 6am, but had to cut it short to get MT appt on time.
PM
Open workout #3
Was going to do in PM, but had coaching coverage cancel and busy getting prepped for OPT CCP seminar that starts tomorrow!
22-Mar
PM: Open workout 13.3
Wall balls were 26 then mostly sets of 5-8. Maybe one set of 10 somewhere in there with majority being 7-8.
Finished WBs around 7:30 which is right around my Karen PR for 10'.
DUs in 55, 20, 15. Finished in 8:59.
MUs were 4, 2, 1, 2, 2, 2, 1, 1 at buzzer.
For 255 overall. Up from 248 last year(MUs have drastically improved over the past year!).
Was harder than I remembered it being last year. Had that mild discomfort feeling in stomach during MUs. HR was pretty high for much of it. I had 15 in my mind going into it. Next year will have to shoot for higher number! Goal would be to have a bigger first set of MUs. Watched video of Sam Briggs knocking out 10 rest 20s 5, rest 20s, 4, rest 15s, 3, Rest 20s, 3....on her way to finishing the muscle-ups and knocking out 50 wall balls!
23-Mar
Had a workout, and warmed up for it, but then had miss timing of food and decided to wait til later which never happened Went for ~2hr hike up Looking Glass Rock in the evening.
24-Mar
OFF. Thought about doing yesterday's workout, but sleep last night was the worst it's been for as long as I can remember. Got back from hike around 9 & got to bed around 10p after dinner. Was then awake until after 1am when I went down to the couch & fell asleep with my dog, Hoka. Woke up almost every hour until got up at 6:15a. Felt really tired all day.
March 2-March 6
2-Mar
AM
For time:
50 calories buy in
...
7 min amrap:
Row 500m
30 thrusters 65#
30 bar facing burpees
...
50 calories buy out
PM
A. Snatch balance; 3 reps on the min for 12 min
B. Hang squat snatch from below the knee 2, 2, 1, 1; rest 2 min (85% effort)
+
10 min amrap:
20 muscle ups
20 squat snatch 95#
20 wall walks
3-Mar
OFF
4-Mar
AM
A. 1 1/4 back squat 4, 4, 4, 2, 2, 2; rest 2 min
B. Squat snatch clusters 1.1.1x4; rest 15 seconds/rest 2 min
C. Prowler push 15 seconds @high load grinder pace x4; rest 1:45
PM
A. TnG power snatch; build to a 3rm in 3 heavy attempts
B. Power clean; 2 reps x5; rest 2 min (increase weight per set, only last tough)
C. Snatch grip lockouts (partial deadlifts) from below the knee 2, 2,
2, 2; rest 2 min
D. Reverse slow sled drag; grinder pace 30 seconds x4; rest 2:30
5-Mar
AM
Row 500m @1:58
rest 2:30
rest 5 min bw sets 3/4, 6/7)
PM
A. Push jerk 3, 2, 1; rest 2 min
B. Strict press; build to a 2rm
+
5-4-3-2-1
Parallete hspu
Rope climb
6-Mar
AM
KB play 30 min
+
Mobility 20 min
PM
Airdyne 30 min z1
Training Feb 25- March 1
25-Feb
AM
A. 1 1/4 back squat 6, 6, 4, 4, 2, 2; rest 2 min
B. Squat snatch clusters 1.1.1x3; rest 15 seconds/rest 2 min
C. Build to a tough 3 TGU/side
PM
A. TnG power clean; build to a 2rm in 3 heavy attempts
B. Power snatch; 2 reps x5; rest 2 min (increase weight per set, only
last tough)
C. Snatch grip lockouts (partial deadlifts) from below the knee 3, 3,
3, 2, 2, 2; rest 2 min
D. Reverse slow sled drag; grinder pace 30 seconds x3; rest 2:30
26-Feb
AM
Row 500m @1:58.5
rest 2:30
rest 5 min bw sets 3/4, 6/7)
PM
A. Split jerk 1, 1, 1, 1; rest 2 min
B. Strict press; build to a 3rm
+
21-15-9
HSPU
15-12-9
L-chin ups
27-FebAmrap meters rowing in remaining time
AM
TGU - 50 NOT for time perfect
+
"Flow work"30 min
PM
Hike 90 min unplugged
28-Feb
AM
Airdyne 35 seconds @85%
Airdyne 25 seconds @50%
x30
PM
A. Back squat with chains 3, 3, 3, 2, 2, 2; rest 2 min
B. Squat snatch; build to a tough single in 6 min
+
9 min amrap:
9 squat clean 95#
9 squat clean 105#
9 squat clean 115#
9 squat clean 135#
amrap in remaining time 155#
1-Mar
AM
On the min for 33 min:
Min 1- 6 heavy russian KBS
Min 2- 3 hand release burpees box jumps 24"
Min 3- 3 muscle ups
+
On the min for 33 min
Min 1- 8 TnG deadlift - light/moderate and fast
Min 2- 10 ring dips
Min 3- 30 double unders
PM
With a 5 min countdown clock
run 800m
Amrap CTB chin ups in remaining time
rest 5 min
With a 5 min countdown clock
run 800m
Amrap Toes to bar in remaining time
rest 5 min
With a 6 min countdown clock
run 800m
Training Feb 17-23
18-Feb153lbs, 158lbs, 168lbs x1 jumped too quick. got greedy.
PM
A. TnG power clean; build to a 3rm in 3 heavy attempts
B. Drop to 80% of A and perform 3 reps on the min for 10 min Done @ 128lbs1. 1:59.5
C. Snatch grip lockouts (partial deadlifts) from below the knee 3, 3,3, 3, 3; rest 2 min Done, unsure of loads.
D. Reverse slow sled drag; grinder pace 20 seconds x4; rest 2 min Done w/~180lbs
19-FebAMRow 500m @1:59rest 2:30rest 5 min bw sets 3/4, 6/7)
2. 1:59.5
3. 1:59.6
First three were tough but "ok"
4. 1:59.5
5. 1:59.3
6. 1:59.8
Second three were tougher yet. I had to keep yelling at myself in my head, "you CAN" with each pull. The central governor and I were really dueling today.
7. 1:59.6
8. 1:59.9
9. 1:59.7
I got 200m into the 7th & quit. Literally, simply a forget this. off the rower and back into the office ready to send my coach an email
PMA. Split jerk 2, 2, 1, 1; rest 2 minB1. Push press; 1-2x4; rest 1 minB2. Amrap parallete hspu in 1 min x4; rest 2 min+5 rounds for time:30 meter hs walk2 rope climbs20-FebAMKB play 45-60 min - windmills, turkish get ups, juggling, single armOHS, snatch, clean and jerk, etcPMAirdyne 60 min z1(get off every 5 min and perform 30 unbroken double unders)21-FebAMAirdyne 35 seconds @85%Airdyne 25 seconds @50%x25(For each of these Thursday sessions increase the average wattage perweek from previous week - slightly)PMA. Back squat with chains 3, 3, 3, 3, 3; rest 2 minB. hang squat snatch x1/Snatch balance x1/ohs x1 - 1 complex on themin for 10 min - moderate weight (~55-70% 1rm)+For time10-->1Unbroken thrusters 95#Unbroken CTB chin ups22-FebAMOn the min for 30 min:Min 1- 3 TnG power clean and jerk 95#Min 2- 6 hand release burpees AFAPMin 3- 3 muscle ups+On the min for 30 minMin 1- 5 TnG deadlift moderateMin 2- 10 ring dipsMin 3- 10 box jumps 20"PM3 rounds for time:Run 200m20 air squats10 toes to barrest 4 min3 rounds for time:Run 200m10 burpees23-FebAM21-18-15-12-9-6-3Calories airdyneToes to bargoblet squat 1 poodPMA. Snatch balance; 3 reps on the min for 10 minB. Hang squat snatch from below the knee 2, 2, 2; rest 2 min (80% effort)+10-8-6-4-2KBS 2 pood - russianParallete hspu24-FebOFF
Subscribe to:
Posts (Atom)