2/13, 2/14 Push-Press 150x2

2/13

Body starting to feel back to normal. Just trying to get calories back in me.  

AM
A. Back squat @10X1; 50% 1rm; 2 reps; 10 sets; 45 sec rest

Done @ 118lbs.  Felt decent. 
B. Squat clean thruster 3 EMOM for 6 min heavy building

115, 115, 120, 125, 130, 135.  They were not true thrusters but rather what I'd called thruster-jerks as I dipped under almost all the reps on the push out. Videos of 130 & 135. 

C. Wtd pronated chin up @21X0; 2,2,2; rest 2 min

(27-C2B), 37, 47(video), 52lbs (video).  Much harder with both pronated. 

PM
A. Hang power snatch 1,1,1,1; rest 2 min

(65, 85, 95, 100) 105, 110F, 110, 115-squat snatch. 
B. Deadlift TnG 215#x3 EMOM for 8 min

Done.  These felt great!
C. Push press 2,2,2,2; rest 2 min

(85, 105, 115, 125) 135, 140, 145(video), 150(video).  Felt great.  More in the tank. 

2/14

AM
For time:
10-1 pHSPU 4"  Ub-easy. 
30-21 row cals

26:04 

30 cals in 1:50 then I made the goal of getting slightly faster over each...afterall I was doing less work for each.  But felt like I was transitioning slow just to be able to sustain on the row.  Made my goal on that portion of it.  These were the guesstimated row splits...I didn't stop to write any splits during this one.  :)

1:50, 1:46, 1:43, 1:38, 1:34, 1:31, 1:28, 1:24, 1:19, 1:09.  

This kicked my butt.  Still didn't feel recovered 12 minutes afterwards.  Although Lloyd always makes any workout seem better.  

Me & Lloyd Post-AM Training. 

Trying to eat more, as I know I've been not getting nearly as many calories as I used to since coming back from travel.  Traveling we ate about 2 medium sized meals a day and being that I wasn't doing as much activity I had more periods 12-16 hour fasts.  Upon coming home it seemed that this had shrunk my stomach a bit and made it harder to eat as much as I used to.  Then after Tuesday/Wednesday stomach issues I went into lunch today really hungry only to bring home 80% of the meal.  Starting to add back in the Ben & Jerry's to up the calories again, but find that I don't even want it.  

PM
A. Box jump - build to a max height

38".  -blue mats plus plates
+
For time:
15-12-9
box jump @90% of max height
kb swings 2pd

Did this backwards...KBS then BxJumps which is what I did last time.  

Used 35" box -24" box plus plates, as I think this is what I used last time...not sure I blogged about it.   Jumped off for all the reps vs the step downs for the 15 & 12 rounds previously.  

~2:02 for set of 15, 3:58 for 12s, 4:58 overall.  I think I was around 5:07-5:12 previously.  

2/10-2/12

2/10

AM
A. Back squat @30X1; 4-5x5; rest 3 min

5x165, 170, 175, 180, 3x185.  Didn't miss but 3rd wasn't pretty so called it. 

B. Snatch pull + snatch from mid thigh; 1.1x5; rest 2 min

85, 95, 100, 105, 110 F 2nd snatch + 110

C. DB one arm row @3110; 4-5x3; rest 1 min btw arms

35, 40, 45 x 5. 

PM
A. Hang power clean 2,2,2,2,2; rest 90 sec

125, 135, 140, 145, 145...not feeling any pop.  low back a bit stiff. didn't push it. 
+
EMOM for 16 min
odd - 3 wall walks ~average of 30s/set.  
even - 5 TnG deadlifts 185#

done. DLs felt a bit slow off the floor. 
+
20 min amrap:
2500m row
400 double unders
amrap muscle-ups

330 DUs. set of 30 and a bunch of 10-15s. 

2/11

Coached the 530/630a.  Trained around 9a.  Soon after I woke up I started having some lower GI issues mostly meaning I had several trips to the bathroom.  Throughout the day everytime I drank water, recovery shakes or tried to eat I was back in the bathroom.  Lost track of how many times but my body was definitely cleared out.  Not sure if I ate something bad the day before or if I had some kind of virus.  My energy levels felt fine.  Knew I had to be dehydrated & underfed so bypassed the PM session. 

AM
200m row
3 pHSPU 6-8"  did 7"
200m row
3 pHSPU 6-8"
rest 2 min
x6

+
AD 60 sec @90%
AD 60 sec easy
x6

Done.  67-71 RPMs on 90% efforts 

PM
5 min amrap:
1 deadlift 235#
1 muscle-up
2 deadlifts 235#
2 muscle-ups
3...

2/12

Stomach issues continued this morning.  Did 5 minutes easy on the AD and I was back in the bathroom. Still have eaten minimal over past 24 hours.  

Started my female cycle in the middle of the night after being 19 days late.  19 days is not normal for me so that was a bit of an emotional rollercoater.   

Not sure if my hormones are all whacked out and related to the GI distrubance or if it was unrelated. 

AM
20 min AD Z1 Got in 2 sets of 5 minutes & went home. 
20 min ring work - DH2I, skin the cat, tuck sits
20 min AD Z1
PM
hike Z1 Snow fall has started.  It was an awesome 75 minute walk in the winter wonderland.  Perfect snowy weather. 

2/9 Sunday Rest Day Hike

Sleep wasn't ideal last night.  9:30-1ish.  Up to let Lloyd out and stood outside with him for awhile which seemed to wake me up.  Went back to bed until about 3.  When I was still awake I came down to read on the couch and fell asleep on & off until 7ish. Decent energy today nonetheless.

90 minute afternoon hike with Corey & the dogs at Bent Creek.  Beautiful sunny, mid 50s degree day.

Sunset Cliffs, San Diego Jan 2014

2/9 Pause FS + 5 min Squat Clean Thrusters + 10 min Brp/KBS/BJ

2/8
A. Front squat @21X1; 3-4x4; rest 2 min
142, 147, 152, 157x4 (video)

B. Clean 2-2-2-2; rest 90 sec

142, 147, 152 (video), 157 (video).  Rest period wasn't perfect. 
+
5 min amrap:
squat clean to OH 110#
22 reps.  11 at half way.  Feeling a bit light headed & dizzy going into this.  Approached it as steady state.  Did I think 25 reps when this was an open workout and it trashed me.  

+
10 min amrap:
5 burpees to 6" reach
10 kb swing 1.5pd
15 box jumps 20"
6+24
Rnd 1 1:12
Rnd 2 1:37
Rnd 3 1:42
Rnd 4 1:30
Rnd 5 1:27
Rnd 6 1:27 

Feeling fitness coming back relative to how I felt last week.  Box jumps made me feel queazy, but overall felt smooth. Camera lasted for a 10 min WOD!  Progress there.  :) 

2/7 S2OH, Snatch/TTB ladder

2/7
Didn't coach early, but woke up early.  3:30ish..in bed til almost 5. 

930 AM
3 rounds:
350m row
6 S2O 135# from ground
Row #1 ~1:29
Row #2 ~1:28
Row #3 ~1:27 
All S2OH ub.  Sets 2 & 3 TnG.  Transition to barbell slow. 
8:55(rest 2 min)
3 rounds:
350m row
6 S2O 135# from ground
Row #4 1:27 TnG (video)
Row #5 1:28 TnG 
Row #6 1:32 TnG -slowed down a touch on the row to transition faster to barbell.  It worked. 
8:01 

Ran straight to 90 min yoga class.  A bit more challenging than Wednesday's but still good.  Fell asleep at end of class.  Felt re-freshed afterwards. 

Afternoon blood work then short walk with dogs that served somewhat as warm up to PM.


630 PM
12 min amrap:
20 power snatch 65#
10 toes to bar
20 power snatch 95#
20 toes to bar
20 power snatch 115#
30 toes to bar
amrap power snatch 125#
Made it through 19 of the 115 power snatch.  Would definitely want to redo if this were an Open workout.  Can definitely get into the set of 30 TTB just need to speed up front part a bit.  Video worked through 95lbs.  Need to work on getting a reliable camera for the Open! 

2/6 140lbs Push-press x 3

2/6
Off from coaching all morning.  Went into gym around 11am.
Coached 5:30pm class after PM training. 
AM
A. Back squat @10X1; 45% 1rm; 3 reps; 8 sets; 45 sec rest
Done @ 105lbs.  Felt powerful out of squat. Best speed squats have felt in a long time. 
B. Thruster 105#x5 EMOM for 8 min  Done.  Moderately tough. Video set 8. 

C. Wtd supinated chin up @21X0; 3-3-3; rest 2 min
25lbs, 35lbs (Video), 45lbs (video) + 2lbs for belt all C2B


PM
A. Hang power snatch 2-2-1-1; rest 2 min
(55, 65, 75, 85 x 2 95x2) 105 x 2, 110 x 1 +F (vid) 115F (vid)

B. Deadlift TnG 205#x3 EMOM for 8 min
Done, pull slow off floor.  Or at least felt slow. 
C. Push press 3-3-3-3; rest 2 min
(85, 105, 115x3) 3x125, 130, 135, 140 (video)

2/5/14 Wednesday Recovery

Sleep 9p-3:15a woke up b/f alarm.  Layed there til 345.
Coached 5&6, 9-11a.

Recovery work 11:45

20 min AirDyne Z1
RPM ave 55-59
220 cals

20 min ring work
spent some time with PVC & shoulder openers.  Left shoulder quite stiff, but not really worse feeling than previous days just hanging out, talking to me a bit.
some Skin the Cats -few
2x 30s tuck sit in rings.  Used low rings
Some ring rows
Inverted to deadhang prior to STCs.

20 min AirDyne Z1
RPM ave 55-60
225 cals

+
75 minute hike with Mom & dogs.

+ 60 min Beginner Yoga with Joe Taft