11/27/12 Three "Bell Ringers"

Sleep ~9:30-5ish

7am food 1/2 c quinoa w/cinn & 2 Tbsp half n half & cinnamon.  Refuel +Greens First

Our "Personal Record" Bell @ CFA

815AM
Row 500m @85-90% (pace from week 1 of cycle)
Rest 2 min
x6
no warm-up straight into it
1. 2:06ish
2. 2:03.8
3. 2:05.3
4. 2:04.7
5. 2:04.8
6. 2:04.0
Post: 28g Pro/20g CHO (goat+Refuel)
Coached 9a-10a, admin 10-11a


PM=11am
5 TnG deadlift tough
Airdyne 20 seconsd @100%
Rest 2 min
x2
1. 235lbs/?
2. 250lbs/10 cals (DL 5RM!)
+
5 TnG power clean tough
Airdyne 20 seconds @100%
Rest 2 min
x2
1. 155lbs/9 cals
2. 165lbs/10 (PwrCln 5RM!)+
5 TnG power snatch tough
Airdyne 20 seconds @100%
Rest 2 min
x2
1. 103lbs/?
2. 108lbs/10 cals (PwrSn 5RM!) 

Forgot to do barbell warm-up beforehand so I did it as a cool down. 
Pwr clean, push-press to behind the neck & snatch balance x 3. 
33lbs, 63lbs, 73lbs, 83lbs missed bringing it back down after the first snatch balance & then restarted & missed the 2nd snatch balance at 83lbs so called it.  Didn't feel like any kind of max effort, but I am just quite uncomfortable in that position.  In time...

11/26/12 Back squats 2 rep PR

Sleep ~9p-5/545a

Training @ 8a

Back squat 3, 2, 1, 3, 2, 1, 3, 2, 1. Rest 3 minutes
180lbsx3
190lbsx2
200lbsx1
190lbsx3
200lbsx2
210lbsx1
200lbsx3
210lbsx2 
215lbsx1  (wimped out on going for 220, as I wanted to ensure I made the last rep!:) 




+
11am
15 muscle-ups
30 HSPUs
for time.
MUs went 3ub then all singles.  Missed twice on 10th first attempt & again on 11th first attempt.  3:55 to finish MUs.  Need to keep getting faster here!
HSPU 4-4:45 first 21 ub, then 3 sets of 3. 
5:45 overall. 
Have vid to upload later.  I am not using the false grip but yet I cannot seem to just jump up, grab the rings & go.  I keep adjusting my hands & have yet to figure out why.  In time...

+
noon
60 min walk in woods at WWC.

Rest Day 11/25/12

Sleep 9:30-6:30a no alarm.


Had a 70 minute hike at Bent Creek with Hoka.  Corey took Lloyd with him as they went climbing with friends.  After being gone all last weekend I wanted a day to lay low at home.  Felt good.

Cooking all my veggies these days. 

Saturday 11/24/12

Sleep ~8:30-5a woke up before alarm feeling good
7am
A. Squat clean 1, 1, 1, 1, 1. Rest 2 minutes
143lbs, 153lbs, 158lbs tough to stand up squat so did it again, 158lbs, 163lbs F & then hit it again ~15s later and stood it up.  
video to come 

B. OHS 3, 3, 2, 2. Rest 3 minutes
103lbsx3, 113lbsx3, 123lbsx2, 133lbsx2. Did OHS x 2 yesterday making up Thursday PM.  Used ladies bar today & men's bar yesterday.  Balance always feels a bit more challenging with ladies bar. 

1015am
did 3 HSPU for warm-up & got on the rower

for time:

row 1K (4:20)

10 HSPU

row 750 m (3:17)

10 HSPU

row 500 m (2:10)

10 HSPU

row 250 m (59ish)

12:35 overall 

Well, I did this workout 3/28/12  and despite all my rows being faster (16s overall slower today) then (4:10, 3:15, 2;09 & 56ish) my overall time was 13s faster today (12:48 then).  HSPU were done ub both times, but I'm obviously a bit faster at those and definitely at transitions now.  If I would have rowed the same I'd been 29s faster overall.  No reason I couldn't have rowed faster I just didn't feel like I had much in my legs nor did I have much mental drive to dig for it.  

Friday 11/23/12

Thursday PM happend Friday at 8am
A. Build to a tough single OHS squat
125lbs x 2, 135lbs x 2, 145lbs F on jerk 
+

Amrap OHS 95# in 10 minutes; every time you break perform a 200m run
11, 13, 11, 10, 8 as time expired.  Moving pretty slow on the runs.  Feeling a bit sluggish.  

23-Nov
11AM
5 rounds for time:
5 DL 215#
10 burpees
First round ~ 45s. 3:52 overall.  Pleased with this.  Motivation was still low going into it and didn't feel like attacking so my plan was to move steady & ub.  The DLs moved easier than I anticipated.  Next time I don't need to pace so much on the burpees & I don't need to take the extra breath before setting up to the DL bar.  Always learning. 

4PM
Run 150m @90%
Rest 30 seconds
x10
1. 39s
2. 35s
3. 34s
4. 32s
5. 31s
6. 31s
7. 32s
8. 30s
9. 32s
10. 29s
Measured out the 492ft outside my house to avoid the travel time to the track.  Had a 90 deg turn & all the odds were mostly uphill while the evens were mostly downhill. (rest 3 min bw sets 5/6)

Thursday 11/22/12

Happy Turkey Day! 

I was planning on having a triple training day, but with feeling sluggish yesterday I decided to cut out the 5k.  

Ate two hard boiled eggs & banana about 60-90 minutes beforehand today

Cut what called for 8 90s down to 5 even though I've decided not to run the 5k.  feeling burnt & unmotivated.  couldn't hit the splits from last wk to save my life.  

8x90s row @ 90% with 2 minutes rest: 

1. 387m/1:56.2

2. 377m/1:59.3

3. 382m/1:57.8

4. 388m/1:55.9

5. 385m/1:56.8 

Went for hour hike with dogs at WWC afterwards.  

Had sent the results of this morning on to Coach & got a reply to "rest up" so I took that to mean not do my PM session. So I went home & rested post-Thanksgiving meal rather than heading back to the gym again.  Early to bed! 

Wednesday 11/21/12 Active Rest Day

Worked on some wall balls & muscle-ups.  I did 10 reps at each of our targets and about 3 sets of 2 muscle-ups in b/w a couple of the sets.  It was mixed in with socializing over a 20 minute period.  This ended up being 5 sets of 10 to 9ft target and 7 sets of 10 to 10ft target.  Played with the 20# & 16# ball for low targets and 4 sets of 14# to 10ft and 3 sets of 16# to 10ft.  

Then ended with 2 minutes of max rep rope climbs to ~14'.  Completed 7.  

First day for Lloyd to be back in the woods.  It's been over two weeks since we've taken any hikes.  I have definitely missed the woods.  The neighborhood walks (with leashed dogs) just do not compare to a stroll in nature.  He didn't seem to miss a beat back sprinting after some real and some seemingly imaginary squirrels.   :) 

Noticed a bit of a sore throat and quite tired in the mid-late afternoon.  Drank a bunch of water and sore throat seemed to pass by evening.