20-Apr
8AM
15 min amrap:
10 DB thruster 40#
Row 350m
10 burpee over rower
Not feeling up to anything this morning. Moved through 4 Rnds + 6 thrusters. All thrusters ub, but a good amount of rest & pacing. I thought these were going to feel a lot heavier than they did. Row felt empty after thrusters. Was averaging 2:20/500m or each row ~1:37-1:40 for 350m.
PM 11:30am
For time:
20 muscle ups
(perform 3 hang power clean 135# each time you drop from the rings)
Feeling better by this point in the morning. Had lots of tape on hands trying to hold them together. Didn't string more than 2 MU on warm-up. I was feeling like there was going to be a lot of HPCs, but then the clock started which I'm starting to learn I cannot base how I'll feel in the workout from how the warm-up feels.
6 MUs
3 MUs (ripped tape off after this set)
4 MUs
4 MUs
3 MUs
Time; 5:02. (No video. Battery died on phone. )
All HPCs ub. Started each round close to top of next minute. Could still use some better confidence with knocking out MUs while HR is elevated.
Afternoon double date hike with friends ~75 minutes. Had a sore throat again when I got home. Perhaps my body had a reason for not wanting to dig in earlier this morning, as this is the second time this week I've felt a bit run down. Went to bed at 8pm.
21-Apr
Nine hours of sleep...my favorite amount! :)
1:00 PM
Squat clean x1/Front squat x2; beginning at 95# adding 5# per minute
until failure
Was feeling good with squats through ~145lbs and then it quickly got tough. Last full set was 153lbs and missed the first FS after the squat clean at 158lbs...video review I feel like I gave up on the squat.
rest 15 min
For time:
8 rounds for time:
10 CTB chin ups
10 GHD sit ups
20 double unders
Felt great here. Steady Eddie. Taped left hand, but didn't anchor it well and it was unraveled after the first 10 pull-ups so I ripped it off. Corey encouraged me to focus on gripping the bar....recently realized that ripping becomes my problem before the feeling of grip fatigue so I'm focused on holding on slightly tighter to lessen the friction. Worked well today. All ub with no rips!! Feels good to have hands healthy enough to get the BF C2B back!
4 Rounds in 5:15
8 Rounds in 10:13
Late afternoon hike w/Corey & must ~60 minutes.
Monday, April 22, 2013
Saturday, April 20, 2013
Friday April 19th . C&J heavy single
18-Apr
Sleep not ideal. Energy felt good throughout day until I got back from the evening hike (~an hour easy) & grocery shopping and felt really fatigued and throat was sore.
Had a little fun starting to navigate over stuff on hands during the day.
19-Apr
A. Build to a 1rm clean and jerk
First started this around 9a and built to 153lbs with power cleans. Missed the power clean at 158 and felt distracted, as it was busy in the gym. Plus I had no pop. Had a sore throat the evening before and hadn't slept well in two nights so I took two Nyquil and felt the haze Friday morning & I can't lie...I was frustrated at this. I realized while hiking w/ Corey in the evening that when I see build to a 1rm...my mind reads...new 1RM. So when I don't get a new record I feel like a failure. I have the habit to be very black & white here. Not sure if it's a female thing or just immaturity. Reading Mastery & just as a coach I know all the different factors and how I need to just accept each day for what it is, but yeah....no buts. :)
Had MT at 10a and then cam back to it at 11a
The 2nd time I decided to squat instead of power clean which worked out much better.
Build to 168lbs without any misses. Then I missed the jerk here twice. Called it after the second. Had to work really hard to stand up the squat and I was done. Also quite hungry by this point.
Videos don't always stay embedded so here are some links. 158, 163, 168F1, 168F2.
+
6 min amrap:
6 front squat @70% 1rm
6 box jumps 24"
6+1 with 123lbs. This got tough quick!
ub ~33s
ub ~1:30
4/2 ~2:35
4/2 ~3:47
4/2 ~4:55
2/4 ~5:55
+1
Ran back to gym at 4:30 to do this last part.
+
Run 200m @90% Ran 200m out-2 90 deg turns and people to navigate on sidewalks. Only a couple near collisions-specifically with a lady carrying her kid coming around the corner & going into the tattoo parlor. I'm pretty sure they thought I was nuts flying by them on sidewalk from different directions every few minutes.
rest 1 min
x12
47
45
44
42
43
41
41
42
41
42
42
41
The 1 minute recovery was great. No problem being ready to go again.
Sleep not ideal. Energy felt good throughout day until I got back from the evening hike (~an hour easy) & grocery shopping and felt really fatigued and throat was sore.
Had a little fun starting to navigate over stuff on hands during the day.
19-Apr
A. Build to a 1rm clean and jerk
First started this around 9a and built to 153lbs with power cleans. Missed the power clean at 158 and felt distracted, as it was busy in the gym. Plus I had no pop. Had a sore throat the evening before and hadn't slept well in two nights so I took two Nyquil and felt the haze Friday morning & I can't lie...I was frustrated at this. I realized while hiking w/ Corey in the evening that when I see build to a 1rm...my mind reads...new 1RM. So when I don't get a new record I feel like a failure. I have the habit to be very black & white here. Not sure if it's a female thing or just immaturity. Reading Mastery & just as a coach I know all the different factors and how I need to just accept each day for what it is, but yeah....no buts. :)
Had MT at 10a and then cam back to it at 11a
The 2nd time I decided to squat instead of power clean which worked out much better.
Build to 168lbs without any misses. Then I missed the jerk here twice. Called it after the second. Had to work really hard to stand up the squat and I was done. Also quite hungry by this point.
Videos don't always stay embedded so here are some links. 158, 163, 168F1, 168F2.
+
6 min amrap:
6 front squat @70% 1rm
6 box jumps 24"
6+1 with 123lbs. This got tough quick!
ub ~33s
ub ~1:30
4/2 ~2:35
4/2 ~3:47
4/2 ~4:55
2/4 ~5:55
+1
Ran back to gym at 4:30 to do this last part.
+
Run 200m @90% Ran 200m out-2 90 deg turns and people to navigate on sidewalks. Only a couple near collisions-specifically with a lady carrying her kid coming around the corner & going into the tattoo parlor. I'm pretty sure they thought I was nuts flying by them on sidewalk from different directions every few minutes.
rest 1 min
x12
47
45
44
42
43
41
41
42
41
42
42
41
The 1 minute recovery was great. No problem being ready to go again.
Thursday, April 18, 2013
Training April 17th PM: Heavy "Diane-ish" sandwiched with row intervals
6PM
Tried to nap during the afternoon, but with no luck. I rested in bed for close to two hours. Periodically reading until my eyes got tired and then reading some more after long periods of attempting to doze. Reminded me of what my nap attempts feel like during the afternoons of Regionals. Not really sleeping, but resting.
Row 2 min
rest 1 min
15-12-9
Deadlift 215#
hspu
Rest 1 min
Row 2 min
(scored as three events)
1st Row: Min 1 249m/Min 2 256m: 504m
4:20 for DL/hspu
2nd Row: Min 1 249m/Min 2 260m: 509m.
Big thank you to Amber who I pulled out of the office during the first 1 min break to help me get through these deadlifts! Not sure if I have pulled anything other than a couple reps of couple reps snatch grip DL from blocks over 200lbs this year & my body (or perhaps more accurately my mind) was a bit unsure. Glad I videoed as it felt horrible-like my shoulder blades were not holding back & together on the down & I felt rounded on the later pulls, but it didn't look nearly as bad as it felt.
DLs broken into: 15 (9/6), 12 (7/5), 9 (5/4).
HSPU: all easy & ub, but do still have a little bit of fear on the final round of 9, as I flash back to the final round of 9 during "Diane" at regionals last year where I failed on the final rep and added `20s or so to my time to get 1 rep. Time to put that behind me!
I didn't exactly know what to do on the first row so I treated like many of the 500m repeats I've done in recent months. Maybe I could have gone a touch harder, but my legs were mildly shaky when I got off & I didn't know what the DLs would feel like. I certainly dug deeper the second 2 minutes (maybe not Danny Nichols deep) but I kept picking up the intensity every 30 seconds into the finish and I did NOT let up before the finish, as it has been my habit in the recent past.
18-Apr
OFF
In bed by 9p, but took awhile to fall asleep...ended up going down to couch to read and then waking up around 2;30 to go back upstairs. Corey was up at 4 and then I got up at 530. I didn't have anything specific on my mind, but I just felt a bit sparked after the evening workout. I tend to take awhile to settle down afterwards.
Feeling good now that I'm up...doing some coaching/programming/emails, have a 30 minute manual therapy session & getting into the woods with the muts today to maximize the rest day! It's going to be another great day!!
Tried to nap during the afternoon, but with no luck. I rested in bed for close to two hours. Periodically reading until my eyes got tired and then reading some more after long periods of attempting to doze. Reminded me of what my nap attempts feel like during the afternoons of Regionals. Not really sleeping, but resting.
Row 2 min
rest 1 min
15-12-9
Deadlift 215#
hspu
Rest 1 min
Row 2 min
(scored as three events)
1st Row: Min 1 249m/Min 2 256m: 504m
4:20 for DL/hspu
2nd Row: Min 1 249m/Min 2 260m: 509m.
Big thank you to Amber who I pulled out of the office during the first 1 min break to help me get through these deadlifts! Not sure if I have pulled anything other than a couple reps of couple reps snatch grip DL from blocks over 200lbs this year & my body (or perhaps more accurately my mind) was a bit unsure. Glad I videoed as it felt horrible-like my shoulder blades were not holding back & together on the down & I felt rounded on the later pulls, but it didn't look nearly as bad as it felt.
DLs broken into: 15 (9/6), 12 (7/5), 9 (5/4).
HSPU: all easy & ub, but do still have a little bit of fear on the final round of 9, as I flash back to the final round of 9 during "Diane" at regionals last year where I failed on the final rep and added `20s or so to my time to get 1 rep. Time to put that behind me!
I didn't exactly know what to do on the first row so I treated like many of the 500m repeats I've done in recent months. Maybe I could have gone a touch harder, but my legs were mildly shaky when I got off & I didn't know what the DLs would feel like. I certainly dug deeper the second 2 minutes (maybe not Danny Nichols deep) but I kept picking up the intensity every 30 seconds into the finish and I did NOT let up before the finish, as it has been my habit in the recent past.
OFF
In bed by 9p, but took awhile to fall asleep...ended up going down to couch to read and then waking up around 2;30 to go back upstairs. Corey was up at 4 and then I got up at 530. I didn't have anything specific on my mind, but I just felt a bit sparked after the evening workout. I tend to take awhile to settle down afterwards.
Feeling good now that I'm up...doing some coaching/programming/emails, have a 30 minute manual therapy session & getting into the woods with the muts today to maximize the rest day! It's going to be another great day!!
 |
| Smile Lloyd, it's hiking day! |
Wednesday, April 17, 2013
Training April 17th AM
Pretty tired when the alarm went off this morning. Finished last night's pm around 6, walked home from gym and left to take dogs to woods around 6:30. Probably should have just stayed in and chilled for the night knowing I was opening the next day, but it's important to me to let those guys run...and I like getting away from town even if it's only a 20 minute walk.
Got to sleep somewhere around 9:30 & up at 4 to coach 5-8. Had eaten a hard boiled egg & some burger with potatoes around 7a so I didn't do the workout right away. Mistake on my part, as it ended up being noon before I got it in. Yes, perhaps I was dragging my feet a bit, as I regularly reminded myself...I love thrusters!! :)
17-Apr
AM
A. Front squat; 3 reps x10; rest 45 seconds @55% 1rm
first three @ 95lbs, last 7 @ 100lbs.
+
10 min amrap:
10 thrusters 105#
10 CTB chin ups
Run 100m
4 Rnds + 6 thrusters
Rnd 1: 10/10
Rnd 2: 6/4, 10
Rnd 3: 7/3, 10
Rnd 4: 7/3, 6/4
+ 6 thrusters
Had no idea how it would feel and was a bit surprised to do 10 first round as well as to get into 6 & 7s in later rounds. I feel like i"m in slow motion during the thrusters and well...it kind of looks that way too! lol My 100ms runs were definitely slow motion. Legs felt really heavy there.
No BF C2Bs today...hands are too ripped up & sore. The BF definitely is more irritating to the skin, as I can avoid the torque on the bar with standard kip, but BF there is quite a bit more rubbing and re-gripping at this point with the skill.
First round took just under 2 minutes so being that I did 10 ub my mind set the goal to get to 4 rounds. Was about 4:30 after two and then maintained pretty well. Admit that I didn't get stoked when I realized I was going to definitely get in 4 rounds...should have attacked more and I definitely could have gotten back to pull-ups. With all systems firing 5 rounds should be possible here, but there was good learning so far today.
Nap time!!
Training April 16th
10:30am
A. Split jerk: Build to max off blocks
83/103/123/133/143/148/153F/153/158/163F/163F/163F Wasn't getting under the bar today. I felt off from early on. Bar feels heavy when I rack it. Working on trying to overcome that, but find it hard to maintain upright posture. Frustrating, but there will be other days.
Shout out to my lady Kate who split jerked 208lbs today (15lbs PR) and then hit a second PR of completing 22 MUs in one day. Looking forward to training with her and competing along side at Regionals! Maybe one of these days she'll have a blog too! :)
+
EMOM for 14 min
odd- 5-8 Tng squat clean 95lbs 6 (25s), 7 (24s), 8 (26s), 7 (23s), 8 (26s), 8 (25s). Felt great!
even-2-3 parallete hspu 3, 3, 2 (paralletes slid), 3, 3, 3, 3. LOVE these!
+
EMOM for 14 min
3 muscle ups
Got three minutes into this and ripped my hand from where it started to tear with C2Bs on Sunday. Thought about calling it, but decided to tape up and practice with sore hands (as long as the tape seemed to maintain the skin-which it did)
1: 2F 1
2: 2, 1
3: 2F (rip)
Tape hands and restart...
1: 2, 1
2:1, 1, 1
3: 2F
4: 2, 1
5: 2F
6: 1F1
7: 1, 1, F
8: 2, 1
9: 1, 1 1
10: 1, 1, 1
11: 1, 1, 1
12: 1, 1, 1
13, 2, 1
14: 1, 1, 1
45 completed reps, 6 misses.
The hands hurt most to control down and attempt to string reps together. Pretty much finished all three reps within first 30s. Pull felt powerful.
5:30pm
AMRAP 12 min:
2 wall walks
3 ball over shoulder (80lbs) -did 3 per shoulder
50m Farmer's carry 70lbs/hand
6 Rounds in 12:15
A. Split jerk: Build to max off blocks
 |
| About how I felt after today's split jerks. :) |
83/103/123/133/143/148/153F/153/158/163F/163F/163F Wasn't getting under the bar today. I felt off from early on. Bar feels heavy when I rack it. Working on trying to overcome that, but find it hard to maintain upright posture. Frustrating, but there will be other days.
Shout out to my lady Kate who split jerked 208lbs today (15lbs PR) and then hit a second PR of completing 22 MUs in one day. Looking forward to training with her and competing along side at Regionals! Maybe one of these days she'll have a blog too! :)
+
EMOM for 14 min
odd- 5-8 Tng squat clean 95lbs 6 (25s), 7 (24s), 8 (26s), 7 (23s), 8 (26s), 8 (25s). Felt great!
even-2-3 parallete hspu 3, 3, 2 (paralletes slid), 3, 3, 3, 3. LOVE these!
+
EMOM for 14 min
3 muscle ups
Got three minutes into this and ripped my hand from where it started to tear with C2Bs on Sunday. Thought about calling it, but decided to tape up and practice with sore hands (as long as the tape seemed to maintain the skin-which it did)
1: 2F 1
2: 2, 1
3: 2F (rip)
Tape hands and restart...
1: 2, 1
2:1, 1, 1
3: 2F
4: 2, 1
5: 2F
6: 1F1
7: 1, 1, F
8: 2, 1
9: 1, 1 1
10: 1, 1, 1
11: 1, 1, 1
12: 1, 1, 1
13, 2, 1
14: 1, 1, 1
45 completed reps, 6 misses.
The hands hurt most to control down and attempt to string reps together. Pretty much finished all three reps within first 30s. Pull felt powerful.
5:30pm
AMRAP 12 min:
2 wall walks
3 ball over shoulder (80lbs) -did 3 per shoulder
50m Farmer's carry 70lbs/hand
6 Rounds in 12:15
Sunday, April 14, 2013
Training April 14th Clean gauntlet & 80 C2Bs for time.
11AM
Hike with CFA ladies group. We went to the top of Mt. Pisgah from parking lot. 1.5 miles up climbing moderately challenging most of the way. ~45 minute then ~ 30 minutes on the way down. For 75 minutes total. Great view from the top & most of all good company!
Took an afternoon nap. Not sure how long 30-90 minutes??
430PM
Squat clean gauntlet - beginning @115# - add 5# per minute until failure
Missed at 173lbs.
163 & 168 were pretty solid and then I jumped slightly forward on second pull of 173lbs. This is a "solo training PR". Meaning the only other times I've hit 168lbs or more is in the company of others and well, I do best in the company of others. So I'll take it. Feel confident I could have power cleaned it, but got lost in the bottom of the squat.
rest 15 min
For time:
80 CTB chin ups (perform 50 double unders each time you come off the bar)
23 DUs 48/2
41(18) DUs 30/20
53 (12) DUs 35/15
67 (14) Dus 31/29
77 (10) DUs 30/20-could have held on here if it were competition, but my hands were ripping @ 75 and didn't want to shred horribly!
3
9:21 overall. Always forget how much DUs can fatigue shoulders. Rested more than maybe necessary on transitions to Dus.
Rips were not terrible today. Just a small one above where I tore during 13.5 last Saturday & higher on my right hand but barely noticeable.
15-Apr
OFF
Hike with CFA ladies group. We went to the top of Mt. Pisgah from parking lot. 1.5 miles up climbing moderately challenging most of the way. ~45 minute then ~ 30 minutes on the way down. For 75 minutes total. Great view from the top & most of all good company!
Took an afternoon nap. Not sure how long 30-90 minutes??
430PM
Squat clean gauntlet - beginning @115# - add 5# per minute until failure
Missed at 173lbs.
163 & 168 were pretty solid and then I jumped slightly forward on second pull of 173lbs. This is a "solo training PR". Meaning the only other times I've hit 168lbs or more is in the company of others and well, I do best in the company of others. So I'll take it. Feel confident I could have power cleaned it, but got lost in the bottom of the squat.
rest 15 min
For time:
80 CTB chin ups (perform 50 double unders each time you come off the bar)
23 DUs 48/2
41(18) DUs 30/20
53 (12) DUs 35/15
67 (14) Dus 31/29
77 (10) DUs 30/20-could have held on here if it were competition, but my hands were ripping @ 75 and didn't want to shred horribly!
3
9:21 overall. Always forget how much DUs can fatigue shoulders. Rested more than maybe necessary on transitions to Dus.
Rips were not terrible today. Just a small one above where I tore during 13.5 last Saturday & higher on my right hand but barely noticeable.
15-Apr
OFF
Training Apr 13th
8AM
5 rounds for time:
10 burpees
15 DB deadlift 70#/hand subbed 72lb KB as only have 1 70# DB. all ub.
200m row
~2min, 4:15, ?/8:30, 10:37
Noon PM
7 min amrap:
3 thrusters 100#
3 muscle ups
8 rounds.
Transition back to bar/MU reps/Overall time per round
1. ---/ub 25s
2. 10s/2,1/1:15
3. 15s/1,1,1/2:20
4. 13s/2,1/3:20
5. 10s/2,1/4:15
6. 10s/2,1/5:07
7. 12s/1,1,1/6:03
8. 9s/2,1/6:55
Happy about this one. I didn't sleep well last night and had a busy morning coaching. I'm learning more and more that I CAN still perform even when things are not 100% elsewhere. MUs & my confidence with them keep improving!
Rest 15 minutes then: + from yesterday's PM:
Run 400m @90%
rest 2 min
(200m split) 400m
1. (40) 1:32
2. (41) 1:26
3. (40) 1:24
4. (39) 1:22
5. (38) 1:20
6. (39) 1:20
Out & back to 100m turn twice. Lots of turns, but certainly faster than the 200m at the old gym. Need to re-measure to verify distance.
PM: hike ~75-90 minutes.
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