11/9 10 minute Airdyne

11/9

While I skipped my PM swim last night which would have had me going to the pool after 6p when I had been up since 4a…I went to bed before 8.  Not the most consistent night of sleep….took awhile to doze and then up a few times, but felt good to have a lot of time in bed…up at 5a. 

Hungry in the am, but didn't want to eat too much before the AM training. Banana & PB around 6a. 

8AM
10 min AD for max cals

Warmed up a touch for this which is the first time i've done any warm-up for this tester.  Treated it a bit like the 500m row repeat warm-ups where I did 15s moderately tough, 20s then 30s with a few minutes rest between.  Could have done a few more, but wanted to get going.  

Becca noted a few splits for me.  I caught the 1 minute, 2:30 & 5 minute, but to be honest I had my eyes closed for most of the time.  

Time cals

1:00 21

2:30 50 

5:00 91

7:00 126

8:25 150

9:30 170

10:00 184 

PR is 190 the Monday leading into Regionals 2013 which was also my first 10 min AD test.  This was my second best score and this time felt the best in that I felt the most accepting of the moment and like I'm finding more gears and ability to hold that constant "grind" without any major spin off of physical/mental energy.  In the past I've had moments throughout the 10 in which I'd momentarily give up and feel like I just didn't want to keep going and watts would drop well under 200 & then would  have to rev it back up. This time while my eyes were closed for most of it the lowest I ever saw was 220-230 watts.  
At the 2:30 mark I noted I was on pace for 200, but didn't feel confident that I could hold and clearly I lost some steam the next few minutes.  Had a strong finish and was able to walk around after. 
About 10-15 minutes after I finished up until about 30 minutes after I finished I experienced a horrible stomach ache and cramps.  It finally eased up and I was able to feel good to coach the 9:30 class, but for a bit I wasn't sure if I would be able to do it.  First time I experienced that post workout. 
PM-11am following an hour of coaching and then some mingling. Feeling a bit out of it and wanting to eat some food and sleep, but had a massage at 12:30 and wanted to finish my PM beforehand to have the rest of the afternoon clear of training. 

A. Hang squat snatch clusters 1.1.1x6; rest 30 sec/rest 3 min
95, 105, 110, 115, 120 F x 3, 115.  No misses until I got to the 120.  Wanted to finish on a solid note so went back down to 115.  Not feeling super sharp so I'll take it.  

+
7 rounds for time:
4 muscle-ups
10 thrusters 85#

Opps…did this as 
10 Thrusters
4 MUs
Warmed up with 3 strict C2Bs and then adjusted the bar from the snatch weight and started.  
Round 1 did thrusters UB then the next 6 rounds as 2 sets of 5.  All MUs were 4 UB and felt solid.  Took my time on transitions back to thrusters, but made point to practice transitioning to MUs with higher HR and would start ~10s after finishing thrusters.  Was good practice there. 
Rnd 1 ~1:10
~7 min @ end of 4 rounds 
12:28 overall 
HR 180 at finish. 

11/10

Good sleep.  ~9/930-5-turned off alarm and rolled over until 6:30. 

Off-headed out for hike on a beautiful, clear fall day in the mtns! 

11/7 & 11/8 OC ThrowDown Wk 4

11/7

AM
AD 30 sec @85%
AD 30 sec @50%
x8
rest walk 2 min
x5 - increase avg watts per set of 8

Watts noted below.  

PM
A1. Back squat @85% 1RM for 2 reps; rest 20 sec
A2. 5 rebound hurdles - b/t knee cap and hip; rest 20 sec
A3. jumping BS - 30% 1RM - 6 reps; explode off ground through heels; rest 20 sec
A4. Band Assisted MAX VJ, 6-8 reps max hip extension; rest 3 min x 5 sets
+
For time:
50 db thrusters 35#/h - go for it

Replaced with OC Throwdown Wk 4

3 RFT:

4 Ground to Overhead @ 150lbs

6 Back Squats @ 185lbs  (4/2, 2/2/2, 3/3)

8 HSPU to 5" def

8:09

Back squats were definitely the most challenging.  Heavy load for me to have to breathe during.  

11/8

AM
EMOM for 24 min
minute 1 - 4 continental cleans tough 90lbs.  these are awkward for me.  Would be so much easier for me to just power clean it all the way to my shoulders.  How to imagine that this should be more than present power clean. 
minute 2 - 6 forward rolls ~30s each time
minute 3 - 4 bar muscle-ups in singles  Rolled out of the top each time and 4 singles in ~30s (video of 2nd to last set below) 

+
EMOM for 24 min
odd - 3 stone to shoulder  Done with 80lbs rubber ball as my forearms are still scrapped and healing from the 95lb cement ball on Tuesday.  We're getting rubber paint and a sander to help this problem.  
even - 6 clapping pushups  ~7-9s each set

PM
50m swim @ hard aer pace
rest 30 sec
x20

Went hiking again for an hour plus.  The fall weather is beautiful and Fridays are fun at the gym so I don't want to leave to go to the pool.  Maybe we should replace with rowing intervals on Fridays?  Swimming would probably be best on Sundays if I'm going to do it consistently.  I do feel good when I get in the water.  Feels good on the body.  

11/4-11/6

11/4

AM
A. Back squat @20X1; 2-2-2-2-2, rest 2 min

175, 185, 195, 205, 210 x 1 Racked before 2nd, then attempted a cluster 2nd and failed. (Videos of 195-210 below.)

B. Snatch balance 2-2-1-1-1-1, rest 2 min 85, 105, 115, 120 125, 130.  

"PRed" my sotts press in the AM ….up 10lbs to 30lbs x 10 from BTN….just playing with this and snatch balance position felt better than it ever has.  

+
5 rounds for time - faster per round:
12 CTB chin ups
15 cal AD
12 db push press 35#/h

Splits below if you can read my crazy splits.  :) 

C2Bs felt more stable in right shoulder this week.  It's still there, but better. 

PM
A. Power clean 70% 1RM TnGx3 EMOM for 10 min

Done at 130lbs. Didn't feel snappy tonight.  
B. Snatch pulls 3-3-3-3-3; rest 2 min

125, 135, 140, 145, 150, 155…not feeling great here tonight.  Probably generally tired.  Up at 3a and not the best afternoon nap.  
C. good morning @2020 8-10x4; rest 90 sec moderate

65lbs x 12, 75lbs x 8, 75x9.  kept it moderate, but could easily get "tough" 

11/5

AM
row 500m @1:59
rest 3 min
x11

1:59.0 x 11 on the dot.  Was commenting afterwards how I don't have to scream at myself in my mind to hold this pace like I once did.  Now it's more like, "pay attention..keep pulling" but not a sufferfest.  Fueling felt solid and felt a bit borderline about 7 or 8 sets in, but then never felt like I was "bonking" by any means.  

PM
A. Wtd dip @30X1 3-5x5; rest 2 min
5x 18lbs, 30lbs, 35lbs, 40lbs, 4x45lbs 

B1. 1 muscle-up + 8 ring dips x5; rest 10 sec
B2. 12 hr pushups x5; rest 2 min
Holy cow this felt super tough!  Wasn't expecting struggle on push-ups.  Lots of focus to make it happen. Video above of set 4.  Lock out on set 5 got iffy on dips. +
For time:
10 stone to shoulder
8 wall walks
40m Farmer's Walk 88#/h
8 wall walks
10 stone to shoulder

Used 95lbs stone.  
9:15
Wall walks most challenging. 

11/6

AM
60 min Z1 and skill work

Feel like this was a poor effort.  Was around the gym for about 90 minutes chatting and randomly doing some stuff, but think it was mostly chatting with clients.  I did do a couple 1-arm OHS, Sotts Press, 1 or 2 handstands, Toes to Rings, some mobility….I don't know where the time goes. 

PM
45 min AD Z1 - get off every 5 min to do 16 walking lunges

Calories at the end of each 5 minutes: 
47
54, 59, 64, 65, 66, 68, 69, 71
May have squeaked above the Z1 zone getting competitive with myself to do more each set.  

11/1 & 11/2

11/1

AM
EMOM for 24 min
minute 1 - 5 power cleans off blocks easy, fast  Done @ 105lbs
minute 2 - 8 toes to bar done, all ub
minute 3 - 5 muscle-ups in 3.2  done all ub.  missed last rep on 2nd to last set, but was able to hang onto rings and get the next one.  (Vid of last two sets below) 

+
EMOM for 24 min
odd - 7 TnG deadlifts 135#
even - 7 ring dips

done all ub.  Ring dips always feel tough. (vid of last set below)  

PM
50m swim @ hard aer pace
rest 30 sec
x19

Didn't get to…beautiful day so ate lunch with friends out on the patio & went hiking with Corey & dogs.  

11/2

AM
For time:
50 cal AD Rolled to 52 cals in 2:40
100m Farmer's Walk 2pd/h  Used farmer's carry barbells with 75/side done in 50m/short rest/50m
50 cal AD 51 in 2:25

6:56 overall.  Oh the burn.  

PM
A. Hang squat snatch clusters 1.1.1.1.1x5; rest 20 sec/rest 3 min

95, 105, 110, 115, 125…no misses until the 125 then I only hit 2 of the 5.  ugh
+
3 rounds for time:
35 wall balls 14# to 10 ft
100 DU's

all over the place here.  
WBs 15/10/10 
then DUs started with 30 and nothing more than probably 8-12 from there
Rnd 1 in 3:55
Rnd 2: WBs 12/13/10 
Even lower reps on DUs, but more persistent at getting right back to work with trips. 
3:28 (7:33) 
Rnd 3: WBs 11/13/11 3:29
11:02 overall 

Left immediately from gym for 3+ hour car-ride to state cross-country meet.  Casey did great taking 11th in 18:18 & that girl left her heart out there.  She had nothing left at the finish…I was thankful she made it over the line and was throwing up for 30 minutes following.  I was inspired.  I've definitely never gone "there" in running or CF….at least not yet.  

Briefly got to see my college coach who now coaches at Wake Forrest.  That was a short catch up, but fun nonetheless.  

I did a bunch of running around on the course sprinting to various viewing points.  It was a ton of fun and the first state meet I've been to since I ran in Ohio in 1999! :)

11/3

Off

10/31 & 11/1 OC TD Wk #3

10/31

AM
AD 30 sec @85%
AD 30 sec @50%
x7
rest walk 2 min
x5 - increase avg watts per set of 7

Done, but no data. 

PM
A1. Back squat @85% 1RM for 2 reps; rest 20 sec Done @ 190lbs.  Feeling better than previous wks. 
A2. 6 rebounding MAX VJ; rest 20 sec
A3. jumping BS - 35% 1RM - 5 reps; explode off ground through heels; rest 20 sec 78lbs
A4. Freeze Box Jumps - jump to 90% max height, step down; rest 3 sec x 7/set; rest 3 min x 5 sets  Done @ 35/36"
+
For time:
25 squat cleans 135# - go for it

Replaced with OC Throwdown Wk 3 Qualifier. 

AMRAP in 4 minutes: 

8 Thrusters (75lbs)

8 T2B 
Weak warm-up.  Did 2-4 of thrusters & TTB 2 or 3 times fairly spread apart.  

Video of first 2 minutes or so below…before the phone cut out. 
Was really nervous for this one.  That time frame scares me, but I'm getting better in it.  Had more attack in the tank.  Wasn't so bad when it was over.  
1 rep shy of 6 rounds.  All UB except for 1 round I lost rhythm for 1 rep of TTB and then last round I came down after 5 & only got 2 before time was up…could have held on, but too timid and could have had faster transitions, but was pussyfooting it a bit.  
On a positive thrusters felt strong.  Squats keep getting better and making everything else relatively…easier.  Always learning new levels.  

Tues 10/29-Wed 10/30

10/29

AM
row 500m @1:59
rest 3 min
x10

Afternoon mini-hike (~10 minutes of steady climbing) to outdoor napping spot in this awesome new hammock at "Sleepy Gap".  :) 

PM
A. Wtd dip @30X1; 4-6x4; rest 2 min

6x15lbs, 25lbs, 35lbs, 4x45lbs.  Ugh.  Weighted dips so much more challenging than the pull-ups.  Think they're getting to be pretty equal in the multi-rep realm, but they  make me nervous.  

B. 1 muscle-up + 8 ring dips; 5 sets; rest 90 sec  Done.  Fairly tough. 

+
5 rounds for time:
10m front rack yoke walk heavy
2 rope climbs 15'
5 db push press 50#//h

8:56

Had 215lbs on the yoke walk.  I almost choked myself out on round 2.  Definitely tough to pick it up and walk when the HR gets high and you can barely breathe with the load on the trunk.  UB on push-press.  Toughest is the control down into the next.  Rope climbs to the 12' as that's what we have. Need to bust through the ceiling.  

10/30

AM
75 TGU not for time - 1 pd, alt/rep

My not for time times are listed below.  Didn't push the pace, but had to do something to keep focused so I wrote down splits after every 5.  This felt like I was rolling around on the floor for 37 minutes.  Gotta love the TGU! 

PM
45 min AD Z1 - get off every 5 min to do 10 jump switch lunges

Done.  

Monday 10/28 Back Squats & CG Deadlifts

10/28

Sleep ~9p-3a. 
Coach 5-7a

7AM
A. Back squat @20X1; 3-3-3-3-3, rest 2 min

165, 175, 185, 195, 200

B. Squat snatch 2-2-2-2-2, rest 2 min
105, 110, 115, 120, 125 F 1st @ 125 then hit the second. 

+
4 sets:
10 CTB chin ups
30 double unders
10 CTB chin ups
10 hspu
50m shuttle run
rest 3 min
Set 1. UB but added a couple of reps on C2B as I was shy of chest. 1:28
Set 2. UB 1:20
Set 3. Tripped @ 18, UB except DU.  1:23
Set 4. Tripped @ 24, 2nd set of C2B lost BF last 3 reps.  Rt shoulder was feeling funky and would get "clicky" on 2nd set of 10 each time.  stopped BF last few reps with it feeling odd. 
1:28
11AM- PM
A. Power clean 66% 1RM TnGx3 EMOM for 10 min
Done @ 123lbs.  Felt poppy & smooth.  Easy to bring it straight down to ground. 
B. CGDL @21X1; 3-3-3-3-3; rest 2 min
w/U @ 175 & 215 then: 235, 255, 265, 265, 270. 

C. wtd hip extensions @2010 10-12x4; rest 1 min
12 x +10lbs, +15lbs, +20lbs+30lbs.  Tough.