Training Feb 17-23

18-Feb
PM
A. TnG power clean; build to a 3rm in 3 heavy attempts

153lbs, 158lbs, 168lbs x1 jumped too quick.  got greedy. 

B. Drop to 80% of A and perform 3 reps on the min for 10 min Done @ 128lbs

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-Feb

AM

Row 500m @1:59

rest 2:30

rest 5 min bw sets 3/4, 6/7)

1. 1:59.5
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 

PM

A. Split jerk 2, 2, 1, 1; rest 2 min

B1. Push press; 1-2x4; rest 1 min

B2. Amrap parallete hspu in 1 min x4; rest 2 min

+

5 rounds for time:

30 meter hs walk

2 rope climbs

20-Feb

AM

KB play 45-60 min - windmills, turkish get ups, juggling, single arm

OHS, snatch, clean and jerk, etc

PM

Airdyne 60 min z1

(get off every 5 min and perform 30 unbroken double unders)

21-Feb

AM

Airdyne 35 seconds @85%

Airdyne 25 seconds @50%

x25

(For each of these Thursday sessions increase the average wattage per

week from previous week - slightly)

PM

A. Back squat with chains 3, 3, 3, 3, 3; rest 2 min

B. hang squat snatch x1/Snatch balance x1/ohs x1 - 1 complex on the

min for 10 min - moderate weight (~55-70% 1rm)

+

For time

10-->1

Unbroken thrusters 95#

Unbroken CTB chin ups

22-Feb

AM

On the min for 30 min:

Min 1- 3 TnG power clean and jerk 95#

Min 2- 6 hand release burpees AFAP

Min 3- 3 muscle ups

+

On the min for 30 min

Min 1- 5 TnG deadlift moderate

Min 2- 10 ring dips

Min 3- 10 box jumps 20"

PM

3 rounds for time:

Run 200m

20 air squats

10 toes to bar

rest 4 min

3 rounds for time:

Run 200m

10 burpees

23-Feb

AM

21-18-15-12-9-6-3

Calories airdyne

Toes to bar

goblet squat 1 pood

PM

A. Snatch balance; 3 reps on the min for 10 min

B. Hang squat snatch from below the knee 2, 2, 2; rest 2 min (80% effort)

+

10-8-6-4-2

KBS 2 pood - russian

Parallete hspu

24-Feb

OFF

Big Dawgs Online Comp Feb 15 & 16th

Week has been good except for the dang row splits on Friday am.  I'm starting to feel pretty defeated here.  This is the third or 4th consecutive row workout that I've DNF'ed or be unable to hit paces. Won't make a big thing of it, but just wanted to express frustration.  

Didn't feel all that confident or excited going into Friday evening's Big Dawg Comp Day 1, but was happy with keeping myself present & positive despite. 

31 yr old F, 160cm, 125lbs

Friday Feb 15th PM

Test 1: Snatch TnG Skill Test

In 10 min find your 10-Rep TnG (“Touch-and-Go”) Squat Snatch from the floor (video submission required)

 

 

- After completion of the Snatch TnG Skill test, you must take a 10 Minute Rest before moving onto Test 2

Test 1 95lbs   Started at 90 then this. had 4 minutes left, but didn't attempt higher. Wasn't feeling it. 

Test 2 18/15/15/15 Still need to improve ability to drop to ground without slowing momentum.  Didn't hurt as bad as I was expecting...guess that means I should have worked harder.  

 

Test 3:  Deadlift/Wall Ball Test

 

7 rounds for time of:

10 Deadlifts @ 175lbs for men, 125lbs for women

15 Wall Balls @ 20lbs to 10ft for men, 14lbs to 10ft for women

 

After completion of Deadlift/Wall Ball Test, you have completed Day 1.

 Test 3 9:03. Paced a lot. First DL UB, WBs were all over place first round and then settled myself into sets of 5 with short rest and then Rnds 4-6 turned into 8/7, 9/6, 9/6 & finally decided to go ub on last rnd.  

I felt my stingy voice want to come out during the wall balls ("you f***ing suck.  stop being a ___") but I quieted it with my more nurturing side ("it's ok, do what you can, stay in the moment") by staying positive instead of getting angry I was able to be more positive near the end and finish stronger.  

I acknowledge that I need to be more confident and aggressive early to really succeed, but I feel confident that I'm more likely to get there by staying patient and calm than falling back on my habit of becoming self-abusive emotionally.  :)  

Day 2 (comprised of 1 test):

 

Test 4:  90 Minute AMRAP

 

AMRAP in 90 Minutes:

1300m Row

200m Farmer Carry @ 2pd/hand for men, 1.5pd/hand for women

15 Wall Walks

42 Double Unders

6 Rnds + row + ~70m

Coached early and then hit it at the end of the morning with Becca from the blog.  Was a good partner to push with.  Opened ~2:15ish pace and then kept around 2:17-2:22 for other rounds.  Was concerned about how I'd feel last 30 minutes, but fueling was perfect (sipped BCAA's mix the whole time and it was delicious).  I could have maintained the same pace for another hour and enjoyed it.  

Sunday Feb 17th
Have had good sleep all week and today had 60 min of gentle yoga, hearty brunch and a 2 hour hike.  

Training Feb 11-15

11th

PM only

Run 200 m @ 80%

15 chin ups unbroken

rest same as work time per set - 5 sets

1:29, 1;26, 1:22, 1:21, 1:19. All pullups BF. Last 5-6 reps felt more challenging each set. 

+

Row 200 m @ 80%

10 burpees (work on breathing and effort)

rest same as work time per set - 5 sets

1:23, 1:19, 1:17, 1:17, 1:14. Felt tough to move fast in burpees

12th:

10AM

AD 30 min @ Z1

10 min 103 cals, 15 160 cals, 20 min 216 cals, 30 min 324 cals Watts 120-160 throughout.  Felt good. 

11:30 AMPM

A. back squat - 80% 1RM - 2 reps every 90 sec for 8 sets All done at 175lbs felt solid & smooth. 

B. rope ascent - 15 for time - 12-15' 5 in 1:15, 4:33 for 15. felt good. 

C. pHSPU - as many sets of 2 unbroken in 6 min - 8" deficit 6 sets in first 3 minutes. Missed 2nd rep  of 10th set with about 45s to go. got 1 more set before time for total of 10 sets completed.  Felt like had too much left at end despite the miss.  

+ 

70 min hike

13th:

8AM

10 min @ 90%:

5 HPC - 95#

25 m HS walk

30 DU's unbroken

1 rnd in ~5 min, 2 Rnd ~3:20 + Pwr cleans and ~15' of HS walk 

(rest 5 min)

10 min @ 90%:

row 250 m

10 burpee jumping pull ups

3 + ~100m row 

1030AMPM

10 min @ 90% aer:

6 KBS - 2pd

6 ring dips

6 box jumps - 24"

8 + 6 swings

(rest 5 min)

10 min @ 90% aer:

5 DL - 95#

5 PP - 95#

run 200 m

6 Rnds in 10:30 

+

45 min hike

14th off

90 min hike

15th

AM

row 500 m in 1:59

rest 2:30 x 6

1. 1:59.8

2. 2:00.0

3. 2:02.4

Rested 5-6 minutes

4. 2:01.8 Was holding 1:59/2:00 for first 4 min or so and then fell off last 100m especially the last 50m fell off to 2:04-2:06

Sat down on the rower for a 5th and legs just felt dead and like I have no juice so called it.  

Have not tracked my food all week which knowing my tendencies means I potentially haven't been eating enough.  Had two slices of breakfast ham and a red potato (bag said ~25g CHO per potato) this am about 2 hrs before row. Otherwise sleep has been good...early to bed & early to rise all week & overall emotional levels better than in months to years, as I'm finding a good balance with work/training & home life.  General energy levels have felt good, but legs just feel dead even now and it's been 20+ minutes since I stopped.  Going to have a double scoop of Refuel and spin on the bike for about 20 minutes to shake the legs out. 

Training Feb 7-11th

feb 7th:

AM  Sleep ~10p-4ish...then in bed until 7ish, but didn't feel like I slept well once Corey was up. 

swim 1K free style time trial

(record time!)

no pool. rowed 20min Z1..mid-back was really sore.  had to stop & stand at 10 minutes.  Ended up being 2:20-2:25ish pace for the overall average.  

PM

AD spin:

10 min @ not real high tension but 90% work - record HR throughout

rest walk 5 min off AD

10 min - same as above

Not sure if I did this correctly.  

Time Complete/Calories completed/HR

1 min/15/152

2:30/42/158

5:00/75/166

7:30/112/170

10:00/152/175

(1 minute later HR 135)

2nd set: 

1 min/15/157

2:30/42/169

5:00/74/174

7:30/111/178

10:00/151/182

feb 8th:

sleep ~9-4am

AM  5:30am

AD 1 min @ Z1, add little effort per minute to the 5th minute at 90% effort

rest walk 1 min

then...

AD 20 sec @ high turnover high speed - but NOT painful

rest walk 40 sec off bike

x 20

Min/Watts held near at end....was typically never higher than this prior to end, but would usually hold within 10-30 watts over last 8-12s.  Felt good. Walked across room to record on white board & back each 40s which worked perfectly

1. 475  11. 472

2. 434  12. 472

3. 424  13. 455

4. 450  14. 506

5. 455  15. 489

6. 424  16. 489

7. 439  17. 489

8. 472  18. 506

9. 455  19. 506

10. 439 20. 489

103 cals @ 10 min, 216 cals @ 20 minutes 

(same effort each time, learn how to NOT go hot at 1st - find zone!)

then...

5 min AD @ Z1 cool down

PM  11am

A. emom - PC x 1/SJ x 2 - low to moderate weight, good speed and turnover - 10 min

83lbs-113 over first 5 minutes then last 5 minutes were:  113, 118, 123, 128, 138. Not feeling super poppy.  Split jerks felt off. 

B. PS Cluster - drop from top - 1.1.1 x 6; rest 2 min - only last 2 sets should be tough!

83, 88, 93, 98, 103, 108 F on 3rd. Again, not feeling much pop.  It's been a long morning at the gym, but I'll adapt. 

+

for time:

30 slam balls - 40# 1:50

HS walk 50 m 1st 25m took ~ 5 min, then ~ 3 min on return.  So we're at 10 min by this point 

50 pistols ~13 minutes. Had slammed by left knee & shin on pullup rig at 25m point of HS walk & was a bit sore for pistols

HS walk 50 m slightly faster than first 50m but still took forever ~ 21:15 by the time I got to last part

30 ballover bar - 40# - pick it up, toss it over 7-8 ft chin up bar, let it hit ground, repeat  bar is just shy of 8' Missed ~ 6 in time it took to complete first 10 and then I got into a good groove for awhile until had final 10 when I missed about 3 or 4 more.  

29:06

3PM: hike 70 minutes 

9th:

Sleep: ~8p-5a

7:30a Mid back feels sore & tired. 

A. snatch - build to a max   118. F @ 123x 3. First fail, second fail. Didn't video third. 

rest 5 min

B. FS - 5,3,2; rest 4 min - all sets tough  153lbsx5, (felt too easy) then.168lbs x 2 F on 3rd, 158lbs x 3. 

+

11:30a

for time:

100 wall balls - 14# to 10ft missed on 11th & had some small set and soon there after got into sets of 10 til end. ~5:30

90 double unders  Lots of trips ~ 7:30 (2 min here)

80 ghd sit ups Don't remember. More steady...quads were tight.  Stood up a few times throughout to shake out. ~13 min? 

70 kbs - 1.5 pd 15, 15, 10, 10, 10, 10 ~19 min. Rested more than needed to b/w sets. 

60 ring push ups  8 sets of 5 then 4+1 twice & then 5 sets of 2 to finish  ~25:30

50 back ext's think it was 15 then 10s and a 5 to finish  ~29 minutes

40 thrusters - 65# 4x10  ~33 minutes 

30 burpees 10 then would break every 5 reps to complete another plate adjustment to get bar to 105lbs. Overall slow. ~36

20 power clean - 105# Dropped all from top. Otherwise felt good here. ~39 minutes

10 shoulder to overhead - 135#  4 push jerk then failed SJ on 5th, 2F, 1F, 1F, 1F, 1. Despite all the misses I was most surprised about being able to push jerk this.  I think I failed on all split jerk attempts except for 1.  Put a belt on for this last part. 

43:49

1:30p ~75 minute challenging hike on park way. Felt tired first half, but felt really good second half & would run for 15-45s in between walking. spurts over the last 15-20 minutes. 

10th: Sleep ~8:30p-7a 10a~80 minute hike less challenging than yesterday. 

11th: Sleep ~8p-3:30a woke up at midnight feeling like it was almost time for the alarm so checked time. 

OPTland training Clean PR

I've lost track of all the training I did my last week in OPTland.

But here is what I have from my final days.

Monday PM
7 Rnds for time
70lb DB FC 4 trips of gym (~100ft ?)
10 hspu
3 rnds in 4:20
4 @ 6 min
5 @ 8
6 in 945ish
7 done at 11:26

hspu all ub, FC tough part. used hook grip after 2nd round.

Tuesday AM
A. PC x1/Sqt Cln x 1 EMOM 6 min -warm up
Rest 90s
B. Squat clean: build to max in 6 min (start @ 75lbs)

35kg 77lbs

55kg 212

65kg 143

70kg 154

75kg 165

78kg cue to stay tall    171lbs 

80kg 176

81kg 178.2

83kg F 182.6 

This was a lot of fun!  I love being forced to build fast. 

Rest 90s
C. amrap ub wall balls (14#/10') x 2 attempts. Rest 5 min  36/48 (wall ball pr) the elusive "50" is right there!  :) 

Friday 2/1/13 20 min AMRAP 20-20-20

First did this one back in November here.
Felt less mentally freaked out about it this time. Getting better at just expecting it and moving through.
The thrusters felt a lot harder than they looked on video.  James said this is a good sign. Whatever that exactly means. :)
Pull ups were all 8/6/6 for 4 today
Rnd 1 ~4:00
Rnd 2 ~9:00
Rnd 3 14
Rnd 4 19:30 + 7 thrusters (3, 4)

PM
60 min Watt bike Z1 turned into:

40m hike
20m run/walk intervals
15 min AD Z1
45 min Watt bike (22,105m)

Saturday 2/2/13 
50 ub DUs  done first set
50 C&J @ 75lbs  12 then a bunch of 2-4 
50 T2B 15 and then a bunch of 5s 
50 cals on rower
11:37

Got to do this one head to head with Meghan. 
Meghan was off the the C&J when I had 8 to go.  I closed on the T2B and she was to the rower about 10s ahead.  Honestly, I didn't think I had a chance on the row, but she worked pretty hard on the C&J and I had more in the tank to out pace on the row.  Didn't know what pace I was pulling as it was on cals which doesn't mean a whole lot to me just tried to keep it around or above 1100 cals/hr as that was what I set the pace at early on.  In the end it said it was 1:55 ave pace....which is probably good that I didn't know that...but now I know that I can pull that.  Row took about 2:45. 

PM
90-120 minutes of play in the park. Football, frisbee, volleyball & basketball....watching Meghan & I play basketball is quite a sight.  My lack of natural athleticism gets very exposed, but it's always fun to try new things....like lay-ups drills.  And just when I was making a couple with the right side they decide to switch it to the left side and then it was a whole new game.  lol

Sunday 2/3/13
Two hour hike

Snatch PR @ 57k

Wednesday 1/30/13

Rest day.  Took 2 hour hike up Sunset Trail.  Didn't bring a camera, but views were incredible.  Totally different feel from my "green mountains" back home.

Thursday 1/31/13
Sleep ~10p-6a

Banana & coffee
 Feeling a bit off and emotionally drained after a phone call home last night.  Didn't eat much of a dinner last night as result.  Mostly just picked at some Chipotle.   Spoke again post-AM training and all in good in the world again, but it's crazy how much emotional stress can zap & challenge the focus.  I'm pretty happy with how training felt despite low energy. 

Training @ 9am
A. Back squat 4, 2, 4, 2, 4, 2. Rest 2-3 minutes
4x175lbs, 2x185lbs, 4x185lbs, 2x195lbs, 4x190lbs, 2x200lbs, 4x195lbs, 2x205lbs. 
Felt tough here. Tough for my body to find where to push from today.  

B. Snatch: Build to a max
35kg, 40, 45, 48, 50, 52, 53, 54, 55, 56, 57F, 57F, 57, 58F, 58F

C. AMRAP hang squat clean 1-5 ub ladders in 7 minutes @ 105lbs
55 reps. Far too conservative early on.  Kept expecting the squat to get grindy, as I've experienced this at this load in the past, but felt good the whole way.  Good learning....I'm getting stronger!!! 

5:30pm
Row 200m @ 97%
25 Double unders AFAP
Rest 1 minute x 10

Set Row time Approx time to transition from row & complete DUs.
1. 49.6/ 23s
2. 47.9/22s
3. 47.5/21s
4. 47.1/21s
5. 47.1/21s
6. 46.5/26s tripped @ 23 doh!
7. 46.9/21s
8. 46.4/21s
9. 46.5/22s
10. 46.2/19s 

Felt really good tonight.  This was a fun workout. 
Stroke rate ~30/31 the whole time. Damper on 3/4.