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| All I want for Christmas is a pair of thumbs. |
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| Hoka isn't too thrilled to snuggle with Lloyd. |
Rest day today & first day of cycle. In the afternoon headed out with Corey & the dogs to Bent Creek for a 70 minute Z1 hike. Weather was great!
Thursday, December 20, 2012
Rest Day Hike
Sleep 8:30/9-5a
Rest day today & first day of cycle. In the afternoon headed out with Corey & the dogs to Bent Creek for a 70 minute Z1 hike. Weather was great!
Rest day today & first day of cycle. In the afternoon headed out with Corey & the dogs to Bent Creek for a 70 minute Z1 hike. Weather was great!
Tuesday, December 18, 2012
Rest Days then back to the rower...
Sunday: Sleep wasn't too hot. Woke up a lot in hotel & the room was quite bright. I need to invent some kind of travel black out curtains...or simply get an eye mask!
Rest and cheered on two CFA teams. Everyone did great!
Monday:
Sleep 8:30/9-4am. NOT enough. Afternoon nap of ~20 minutes.
Rest with random 100 minute urban trek from gym home with bookbag. My quads & traps are still quite sore and the bookbag became quite uncomfortable. I imagined I was doing the endurance portion of the Games from this past summer and it made it feel moderately easy although I did become quite irritable the last 20 minutes. Good thing I was by myself.
Tuesday Sleep 8:30-4a...in bed until 5:30. Felt much better.
7:45 AM
Row 500m @2:02.5
rest 2:30
x12
rest 6 min bw sets 4/5, 8/9
1. 2:02.5
2. 2:02.4
3. 2:02.4
4. 2:02.5
5. 2:02.6
6. 2:02.6
7. 2:02.4
8. 2:02.4
9. 2:02.5
10. 2:02.6
11. 2:02.5
12. 2:02.4
Kept my head in it this week. Also, slept in AND had breakfast AND made a point to drink a pint of water twice when I woke up to pee in the night. The middle 4 were the toughest, but I realize that when I put my mind to something I can get the job done.
PM
A. Press 4, 2, 4, 2; rest 2 min
4x85lbs, 2x95lbs, 4x95lbs, 2x105lbs
B. Split jerk 2, 2, 1, 1; rest 2 min
2x135lbs, 2x150lbs, 1x160lbs (rough), F@165lbs called it.
C. TGU 30 NOT for time @1.25-1.5 pood
Airdyne 20 cals
10 knees to elbow
4 Rounds + 30 DU+~4 cals
+ 30 min hike in woods Z1
Rest and cheered on two CFA teams. Everyone did great!
Monday:
Sleep 8:30/9-4am. NOT enough. Afternoon nap of ~20 minutes.
Rest with random 100 minute urban trek from gym home with bookbag. My quads & traps are still quite sore and the bookbag became quite uncomfortable. I imagined I was doing the endurance portion of the Games from this past summer and it made it feel moderately easy although I did become quite irritable the last 20 minutes. Good thing I was by myself.
Tuesday Sleep 8:30-4a...in bed until 5:30. Felt much better.
7:45 AM
Row 500m @2:02.5
rest 2:30
x12
rest 6 min bw sets 4/5, 8/9
1. 2:02.5
2. 2:02.4
3. 2:02.4
4. 2:02.5
5. 2:02.6
6. 2:02.6
7. 2:02.4
8. 2:02.4
9. 2:02.5
10. 2:02.6
11. 2:02.5
12. 2:02.4
Kept my head in it this week. Also, slept in AND had breakfast AND made a point to drink a pint of water twice when I woke up to pee in the night. The middle 4 were the toughest, but I realize that when I put my mind to something I can get the job done.
PM
A. Press 4, 2, 4, 2; rest 2 min
4x85lbs, 2x95lbs, 4x95lbs, 2x105lbs
B. Split jerk 2, 2, 1, 1; rest 2 min
2x135lbs, 2x150lbs, 1x160lbs (rough), F@165lbs called it.
C. TGU 30 NOT for time @1.25-1.5 pood
10 @ 1.25 pd ~ 7 min
10 @ 1.5 pd ~ 10 min
10 @ 1.25 pd ~ 7 min+
10 min amrap @90%
30 double unders10 min amrap @90%
Airdyne 20 cals
10 knees to elbow
4 Rounds + 30 DU+~4 cals
+ 30 min hike in woods Z1
Reindeer Games 12/15/12
Sleep
Event #1:
5 minutes to max load bear complex
135lbs, 155lbs (mis-labeled in video as 165lbs), 165lbs missed final jerk from back. Had ~50s left at this point. Rested ~20s and attempted again this time missing front rack jerk.
Tied for second place with 2 others. Winning load of 175lbs.
Event #2
For time:
20 snatches @ 95lbs
40 pistols
10 rope climbs 15'
6:36-1st place
First 15 snatches ub then 5 singles. pistols steady & ub. Rope climbs were toughest part. grip was killer at the end. Need to work on my feet positioning on rope climbs...
Event #3
3 Rounds for time:
10 deadlifts @ 155lbs
15 pull-ups
20 wall balls 14#/10'
6:01-2nd place (1st place 5:51)
Definitely my worst showing of the day. Head wasn't right for wall balls. It was a half-assed effort. A bit of an upper limiter for me here...meaning I know I can do better if I would just stop doubting myself and own it!
Flying high over the bar on pull-ups. Need to relax a bit more on the BF kip to tighten it down for non C2B reps.
For whatever reason the video is not embedding, but you can view it here.
Event #4
10, 9, 8....1
Push jerk 95lbs
Box jump 24"
Overall it was a well run event. Except for getting behind on event #3 by about 40 minutes and then starting event #4 20 minutes early. It was a flash back to Event #4 at Regionals with poor warm up for 95# push jerks. I was still in my head a bit at the start of this one. My had has been ripped open on the palm since Monday's bar muscle-ups and it was bleeding after the pullup event today...not from rubbing on the bar, but just the tension of hanging from the bar split it open, as it falls right on the crease of my hand. I did a poor job of attacking this workout... the barbell was hurting my ripped hand & I was in a "oh woe is me" type of mindset. You can hear Corey yelling at me the whole time in the video, "just accept it..." I wanted to be mad at him and tell him to shut-up, but I knew I needed to hear it so I accepted his encouragement. :)
I broke up the round of 9 and almost really fell apart, but then I got back into it and started feeling less sorry for myself.
6:16 -second place
Ended up being tied for first overall. We got to do a 1k row tie-breaker. Which I guess makes up for me cutting my two 500m intervals short on Tuesday. haha Below is the strong lady I got to go up against. She pulled 3:39 and I rowed a PR of 4:00.3. I don't know my 500m split as my eyes were closed, but I was pulling right around 1:58/2:00 for most...dropped off to around 2:04 for bit of the second half, but then picked it back up. I'm breaking 4 minutes next time. If my screen had been set to "Projected finish time" screen display option I probably would have broke it this time....most importantly I'm fixing my mental game!
Event #1:
5 minutes to max load bear complex
135lbs, 155lbs (mis-labeled in video as 165lbs), 165lbs missed final jerk from back. Had ~50s left at this point. Rested ~20s and attempted again this time missing front rack jerk.
Tied for second place with 2 others. Winning load of 175lbs.
Event #2
For time:
20 snatches @ 95lbs
40 pistols
10 rope climbs 15'
6:36-1st place
First 15 snatches ub then 5 singles. pistols steady & ub. Rope climbs were toughest part. grip was killer at the end. Need to work on my feet positioning on rope climbs...
Event #3
3 Rounds for time:
10 deadlifts @ 155lbs
15 pull-ups
20 wall balls 14#/10'
6:01-2nd place (1st place 5:51)
Definitely my worst showing of the day. Head wasn't right for wall balls. It was a half-assed effort. A bit of an upper limiter for me here...meaning I know I can do better if I would just stop doubting myself and own it!
Flying high over the bar on pull-ups. Need to relax a bit more on the BF kip to tighten it down for non C2B reps.
For whatever reason the video is not embedding, but you can view it here.
Event #4
10, 9, 8....1
Push jerk 95lbs
Box jump 24"
Overall it was a well run event. Except for getting behind on event #3 by about 40 minutes and then starting event #4 20 minutes early. It was a flash back to Event #4 at Regionals with poor warm up for 95# push jerks. I was still in my head a bit at the start of this one. My had has been ripped open on the palm since Monday's bar muscle-ups and it was bleeding after the pullup event today...not from rubbing on the bar, but just the tension of hanging from the bar split it open, as it falls right on the crease of my hand. I did a poor job of attacking this workout... the barbell was hurting my ripped hand & I was in a "oh woe is me" type of mindset. You can hear Corey yelling at me the whole time in the video, "just accept it..." I wanted to be mad at him and tell him to shut-up, but I knew I needed to hear it so I accepted his encouragement. :)
I broke up the round of 9 and almost really fell apart, but then I got back into it and started feeling less sorry for myself.
6:16 -second place
Ended up being tied for first overall. We got to do a 1k row tie-breaker. Which I guess makes up for me cutting my two 500m intervals short on Tuesday. haha Below is the strong lady I got to go up against. She pulled 3:39 and I rowed a PR of 4:00.3. I don't know my 500m split as my eyes were closed, but I was pulling right around 1:58/2:00 for most...dropped off to around 2:04 for bit of the second half, but then picked it back up. I'm breaking 4 minutes next time. If my screen had been set to "Projected finish time" screen display option I probably would have broke it this time....most importantly I'm fixing my mental game!
Training Week of 12/9/12
9-Dec
OFF
10-Dec
AM
A. Back squat w/ chains 3, 3, 3, 3, 3, 3; rest 2 min
105lbs, 115lbs, 125lbs
C. 30 bar muscle ups for time
PM
A. Speed Deadlift @62% 1RM; 3 reps x12 @11X1; rest 45 sec done, felt good
B. Hang power snatch; build to a tough triple TnG 83lbs, 93lbs, 103lbs, 108lbs, 113lbs. called it.
C. KBS; amrap in 45 seconds 1.5 pood x3; rest 90 seconds
25 reps each set. (video of set 3)
11-Dec
AM
Row 500m @2:03
rest 2:30
x10
rest 6 min bw sets 5/6
Row intervals not as magical as last week.
Multiple possibilities as to why not feeling as great
PM
A. Press 6, 4, 2, 6; rest 2 min
B. Push jerk 2, 2, 1, 1; rest 2 min
2x113lbs, 2x123lbs, 1x133lbs, 1x138lbs
C. TGU 25 NOT for time @1.25-1.5 pood
10 box jump 20"
10 toes to bar
airdyne would take upwards 65-75s.
4 Rnds + ~3 cals
12-Dec
OFF
13-Dec
AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x20
done.
85% ranged b/w 220 & 278 watts
50% ranged b/w 88& 110 watts
PM
10-1
Power clean 105
WB 20#/10'
8:15. Dropped all power cleans from top. All WB UB.
Did this last May 12th in 12:35 with UB TnG power cleans & very broken wall balls.
14-Dec
OFF
OFF
10-Dec
AM
A. Back squat w/ chains 3, 3, 3, 3, 3, 3; rest 2 min
155lbs, 160lbs, 155, 155, 155, 155. Working on keeping my chest tall. Felt harder than last week.
B. Barbell forward lunges 16-18x3; rest 2 min105lbs, 115lbs, 125lbs
C. 30 bar muscle ups for time
PM
A. Speed Deadlift @62% 1RM; 3 reps x12 @11X1; rest 45 sec done, felt good
B. Hang power snatch; build to a tough triple TnG 83lbs, 93lbs, 103lbs, 108lbs, 113lbs. called it.
C. KBS; amrap in 45 seconds 1.5 pood x3; rest 90 seconds
25 reps each set. (video of set 3)
11-Dec
AM
Row 500m @2:03
rest 2:30
x10
rest 6 min bw sets 5/6
Row intervals not as magical as last week.
Multiple possibilities as to why not feeling as great
-possible dehydration
-opened gym today so up at 430 and then didn't eat first meal until 7a...waited until 9a to row
Nonetheless I called it after 8
1. 2:03.1 29S/M
2. 2:03.2 29
3. 2:03.1 30
4. 2:02.8 29
5. 2:02.7 39
6. 2:03.0 31
7. 2:03.5 30
8. 2:04.7 29 called it. couldn't get it to read below 2:04 last 100m and was pulling hard. Much harder effort than last week for me.
PM
A. Press 6, 4, 2, 6; rest 2 min
6x83, 4x93, 2x103, 6x93lbs
B. Push jerk 2, 2, 1, 1; rest 2 min
2x113lbs, 2x123lbs, 1x133lbs, 1x138lbs
C. TGU 25 NOT for time @1.25-1.5 pood
all at 1.25pd/20kg ~22minutes with lots of breaks
+
10 min amrap @90%
Airdyne 20 cals+
10 min amrap @90%
10 box jump 20"
10 toes to bar
airdyne would take upwards 65-75s.
4 Rnds + ~3 cals
12-Dec
OFF
13-Dec
AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
done.
85% ranged b/w 220 & 278 watts
50% ranged b/w 88& 110 watts
PM
10-1
Power clean 105
WB 20#/10'
8:15. Dropped all power cleans from top. All WB UB.
Did this last May 12th in 12:35 with UB TnG power cleans & very broken wall balls.
14-Dec
OFF
Sunday, December 9, 2012
Training 12/7/12 & 12/8/12
7-Dec
Sleep 9/9:30p-6:30a (no alarm)
9AM
EMOM for 20 min:
Odd- 3 tough power clean (65-80% 1rm) 1. 123lbs, 2. 123lbs, 3. 123lbs, 4. 128lbs, 5. 128lbs, 6. 133lbs, 7. 123lbs, 8. 128lbs, 9. 133lbs, 10. 133lbs. 9-10s on average with drop from top. Practiced ripping off ground quickly and focused on breathing.
Even- 2 parallete hspu had 25# plate on floor with thin mat on top. Didn't measure but probably 3-4 inches? These felt better & better as the minutes went on.
+
EMOM for 20 min
Odd- 3 tough DL kept with same percentages as given for power clean
Even- 6 ring dips all ub practiced kip. Found that rather than bringing knees up as I lower I feel more powerful with kip if I wait a millisecond longer to pull knees up as I get into the bottom of dip.
DL loads
1. 193lbs, 2. 193lbs, 3. 203lbs, 4. 203lbs, 5. 203lbs, 6. 193lbs, 7. 203lbs, 8. 208lbs, 9. 213lbs, 10. 213lbs. All overhand regular grip for all (I prefer hook grip or reverse grip but trying to work grip strength a bit. It's getting better as a few weeks ago I could barely pick up 175lbs w/out hooking or feeling like it was going to fall out of my hands at the top)
1:30PM
Hill runs
30 seconds up @high effort
Rest/walk down 2:30
x8
Ran a hill at Warren Wilson College on the trails we regularly hike. I ran 30s repeats here before I believe it was when I was following Big Dawgs blog spring of 2011. Good long incline with some minor roots and trees to navigate. Added a bit of agility to it and kept it fun. I felt it was a good switch up as I've been on the track or road a lot recently. 90-100 steps ever 30s. Covered more ground each interval. HR 180BPM 20s after final interval. Felt really powerful and recovered well. Practiced some visualization for next weekend's competition on walk back.
8-Dec Sleep 8:30/9:30p-4:30a
Coach 830-11a
Training @ 11am
A. Squat snatch 2, 2, 2, 1, 1, 1; rst 2 min
2x98lbs, 2x103lbs, 2x108lbs, 1x113lbs, 1x118lbsF in front, 1x118lbsF behind
B. Snatch balance 5, 5, 5; rest 2 min
83lbs, 93lbs, 98lbs. Will drop under weights all day, but especially dislike brining it back to my shoulders with arms in wider snatch width grip.
PM: 75 minute hike at Sam's Knob
9-Dec
OFF
Sleep 8pm-6:30am no alarm. feeling great.
2.5 hour hike at John's Rock.
Sleep 9/9:30p-6:30a (no alarm)
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| handstand topple on Sam's Knob |
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| meadow leading up to Sam's Knob |
 |
| Decided pistols were safer than handstands |
 |
| Rainbow over Looking Glass Rock on drive home |
9AM
EMOM for 20 min:
Odd- 3 tough power clean (65-80% 1rm) 1. 123lbs, 2. 123lbs, 3. 123lbs, 4. 128lbs, 5. 128lbs, 6. 133lbs, 7. 123lbs, 8. 128lbs, 9. 133lbs, 10. 133lbs. 9-10s on average with drop from top. Practiced ripping off ground quickly and focused on breathing.
Even- 2 parallete hspu had 25# plate on floor with thin mat on top. Didn't measure but probably 3-4 inches? These felt better & better as the minutes went on.
+
EMOM for 20 min
Odd- 3 tough DL kept with same percentages as given for power clean
Even- 6 ring dips all ub practiced kip. Found that rather than bringing knees up as I lower I feel more powerful with kip if I wait a millisecond longer to pull knees up as I get into the bottom of dip.
DL loads
1. 193lbs, 2. 193lbs, 3. 203lbs, 4. 203lbs, 5. 203lbs, 6. 193lbs, 7. 203lbs, 8. 208lbs, 9. 213lbs, 10. 213lbs. All overhand regular grip for all (I prefer hook grip or reverse grip but trying to work grip strength a bit. It's getting better as a few weeks ago I could barely pick up 175lbs w/out hooking or feeling like it was going to fall out of my hands at the top)
1:30PM
Hill runs
30 seconds up @high effort
Rest/walk down 2:30
x8
Ran a hill at Warren Wilson College on the trails we regularly hike. I ran 30s repeats here before I believe it was when I was following Big Dawgs blog spring of 2011. Good long incline with some minor roots and trees to navigate. Added a bit of agility to it and kept it fun. I felt it was a good switch up as I've been on the track or road a lot recently. 90-100 steps ever 30s. Covered more ground each interval. HR 180BPM 20s after final interval. Felt really powerful and recovered well. Practiced some visualization for next weekend's competition on walk back.
8-Dec Sleep 8:30/9:30p-4:30a
Coach 830-11a
Training @ 11am
A. Squat snatch 2, 2, 2, 1, 1, 1; rst 2 min
2x98lbs, 2x103lbs, 2x108lbs, 1x113lbs, 1x118lbsF in front, 1x118lbsF behind
B. Snatch balance 5, 5, 5; rest 2 min
83lbs, 93lbs, 98lbs. Will drop under weights all day, but especially dislike brining it back to my shoulders with arms in wider snatch width grip.
PM: 75 minute hike at Sam's Knob
9-Dec
OFF
Sleep 8pm-6:30am no alarm. feeling great.
2.5 hour hike at John's Rock.
Training 12/6/12
Sleep ~8:30/9-5am
Coaching 6a-7:30
AM Training @ 815am
6-Dec
AM
2 min spin warm-up 70-95 watts
Airdyne 30 seconds @85% 220-265 watts
Airdyne 30 seconds @50% 120-150 watts
x18
5 min spin cool down 70-95 watts
296 cals total...I've come along way that I'm able to stop at 296 and not feel the need to round up to an even 300. :)
515 PM
5 rounds for time:
12 thrusters 65#
21 double unders
Round 1 41s ub DUs
Round 2 47s Dus 1 trip
Round 3 53s Dus 1 trip. Legs starting to burn at the end of round 3.
Round 4 75s ouch! DUs 2 trips
Round 5 52s ub DUs
4:30 overall I first did this workout on April 4th, 2012. I remember being nervous then about getting through 5 sets of 12 thrusters UB at 65lbs. Well, I did with no major trip-ups with the DUs so now it became about learning to attack the thrusters & having faster transitions. My goal was to attempt to hold 45s per round (first round last time was 46s) and go for sub 4 minutes.
Going into the 4th round it all started to hurt & it became a lot harder to keep the thrusters stringing together than I remember it being last time around. Was definitely tempted to toss the bar down, but held in there. Going into the last round I peaked at the clock and saw that I was going to make my goal time of sub 4 (clock was around 3:45). I wanted to get negative in the head, but I reminded myself that I could still improve on last time. Hung on to finish in 4:30. 9s improvement.
Overall I had trouble staying tall in the bottom of the thrusters with a slight fall forward on almost every rep. Haven't felt that at this load in awhile.
I said to Corey afterwards, "that hurt a lot more than I remember last time around." In my head I was questioning if being more aggressive on the thrusters is really worth it if you can finish feeling more relaxed 9s slower, but then he reminded me that 9s could be the difference of 11th or 5th place. Point taken!
Coaching 6a-7:30
AM Training @ 815am
6-Dec
AM
2 min spin warm-up 70-95 watts
Airdyne 30 seconds @85% 220-265 watts
Airdyne 30 seconds @50% 120-150 watts
x18
5 min spin cool down 70-95 watts
296 cals total...I've come along way that I'm able to stop at 296 and not feel the need to round up to an even 300. :)
515 PM
5 rounds for time:
12 thrusters 65#
21 double unders
Round 1 41s ub DUs
Round 2 47s Dus 1 trip
Round 3 53s Dus 1 trip. Legs starting to burn at the end of round 3.
Round 4 75s ouch! DUs 2 trips
Round 5 52s ub DUs
4:30 overall I first did this workout on April 4th, 2012. I remember being nervous then about getting through 5 sets of 12 thrusters UB at 65lbs. Well, I did with no major trip-ups with the DUs so now it became about learning to attack the thrusters & having faster transitions. My goal was to attempt to hold 45s per round (first round last time was 46s) and go for sub 4 minutes.
Going into the 4th round it all started to hurt & it became a lot harder to keep the thrusters stringing together than I remember it being last time around. Was definitely tempted to toss the bar down, but held in there. Going into the last round I peaked at the clock and saw that I was going to make my goal time of sub 4 (clock was around 3:45). I wanted to get negative in the head, but I reminded myself that I could still improve on last time. Hung on to finish in 4:30. 9s improvement.
Overall I had trouble staying tall in the bottom of the thrusters with a slight fall forward on almost every rep. Haven't felt that at this load in awhile.
I said to Corey afterwards, "that hurt a lot more than I remember last time around." In my head I was questioning if being more aggressive on the thrusters is really worth it if you can finish feeling more relaxed 9s slower, but then he reminded me that 9s could be the difference of 11th or 5th place. Point taken!
Tuesday, December 4, 2012
Training 121203 & 121204
Sleep 11p-6:30 (up watching end of Outlaw Open!)
3-Dec
PM
A. Speed Deadlift @60% 1RM; 3 reps x12 @11X1; rest 45 sec
4-Dec
3-Dec
A. Back squat w/ chains 5, 5, 5, 3, 3, 3; rest 2 min
5x135lbs, 150lbs, 155lbs, 3x160lbs, 160lbs, 165lbs
B. Barbell forward lunges 18-20x3; rest 2 min
B. Barbell forward lunges 18-20x3; rest 2 min
20x95lbs, 20 x 105lbs, 20 x 115lbs.
C. 50 muscle ups for time
C. 50 muscle ups for time
min 1 5ub, 1F, 1
min 2 1, 1F, 1, 1 (13)
min 3 1, 1 (15)
min 4 1, 1 (17)
min 5 1, 1, 1 (20)
min 6 1, F, 1 (22)
Min 7 1, 1, 1 (25)
Min 8 1, 1, 1 (28)
Min 9 1, 1, 1 (31, 30 in 8:35)
Min 10 1, 1, 1 (34-starting to rip- on palm tried taping)
36 @ 11:30
37 @12, 38 @ 12:15, 39 @ 12:35
40 @ 13, 41 @ 13:20, 42@ 13:35
43 @ 14, re-tape wrists skin getting thin there 44 @ 14:50
45 @ 15:06, 46 @ 15:30, 47 @ 15:55
PM
A. Speed Deadlift @60% 1RM; 3 reps x12 @11X1; rest 45 sec
Done @ 163lbs no hook grip.
B. Hang power clean; build to a tough triple TnG
B. Hang power clean; build to a tough triple TnG
103lbs, 133lbs, 143, 148 not so crisp
C. GH raises 8-10x3; rest 2 min
C. GH raises 8-10x3; rest 2 min
3x10.
4-Dec
Sleep 9:30-5:30
10AM
Row 500m @2:03.5
rest 2:30
x12
rest 6 min bw sets 6/7
1. 2:03.5
2. 2:03.5
3. 2:03.5
4. 2:03.6
5. 2:03.4
6. 2:03.5
7. 2:03.5
8, 2:03.5
9. 2:03.5
10. 2:03.5
11. 2:03.4
12. 2:03.5
I found it somewhat comical that James gave me such a precise pace, but he recently told me that he appreciates my precise nature (in a discussion unrelated to rowing) so I took this as a challenge to see just how precise I could get each interval. Honestly, I was quite intimidated when I first saw this workout, but maybe it was the extra 30s rest of the pizza I have had 3 of the past 4 nights or the fact that I ate breakfast this morning, but I felt great. I had to slow myself down a bit the last 100m of each to ease the pace in. It was very tactical to get it to land exactly on the .5 mark each time, but made it fun. :)
2PM
A. Press 8, 6, 4, 8; rest 2 min
8x83lbs, (tougher than I was expecting), 6x88lbs, 4x93lbs, 8x83lbs
B. Push jerk 3, 2, 1; rest 2 min
3x113lbs, 2x128lbs, 1x143lbs (tough)
C. TGU 20 NOT for time @1.25-1.5 pood
Found another weakness...tried 1.25 pd and was shaking everywhere so went down to 1 pood and moved through, but still pretty tough. Rested a bit and went back to 1.25 pood for my last rep on each arm (did 10/arm total). These felt easier than the first two. Were definitely more steady. Perhaps the fact that I jumped to 20kg was the problem & not that I couldn't handle it. However, this untimed event was ~ 14-17 minutes and may have been upwards of 25-30 with the 20kg the whole time.
+
5pm
10 min amrap @90%
Run 200m
30 double unders
5 burpees
5 Rnds + 150m run
1:50
3:45
5:35
7:25
9:15
+150m run
Felt really good!
5-Dec
OFF
Row 500m @2:03.5
rest 2:30
x12
rest 6 min bw sets 6/7
1. 2:03.5
2. 2:03.5
3. 2:03.5
4. 2:03.6
5. 2:03.4
6. 2:03.5
7. 2:03.5
8, 2:03.5
9. 2:03.5
10. 2:03.5
11. 2:03.4
12. 2:03.5
I found it somewhat comical that James gave me such a precise pace, but he recently told me that he appreciates my precise nature (in a discussion unrelated to rowing) so I took this as a challenge to see just how precise I could get each interval. Honestly, I was quite intimidated when I first saw this workout, but maybe it was the extra 30s rest of the pizza I have had 3 of the past 4 nights or the fact that I ate breakfast this morning, but I felt great. I had to slow myself down a bit the last 100m of each to ease the pace in. It was very tactical to get it to land exactly on the .5 mark each time, but made it fun. :)
2PM
A. Press 8, 6, 4, 8; rest 2 min
8x83lbs, (tougher than I was expecting), 6x88lbs, 4x93lbs, 8x83lbs
B. Push jerk 3, 2, 1; rest 2 min
3x113lbs, 2x128lbs, 1x143lbs (tough)
C. TGU 20 NOT for time @1.25-1.5 pood
Found another weakness...tried 1.25 pd and was shaking everywhere so went down to 1 pood and moved through, but still pretty tough. Rested a bit and went back to 1.25 pood for my last rep on each arm (did 10/arm total). These felt easier than the first two. Were definitely more steady. Perhaps the fact that I jumped to 20kg was the problem & not that I couldn't handle it. However, this untimed event was ~ 14-17 minutes and may have been upwards of 25-30 with the 20kg the whole time.
+
5pm
10 min amrap @90%
Run 200m
30 double unders
5 burpees
5 Rnds + 150m run
1:50
3:45
5:35
7:25
9:15
+150m run
Felt really good!
5-Dec
OFF
Training 11/29/12 & 12/1/12 Back squat 200lbsx7
28-Nov
OFF
29-Nov
AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x15
1 min warm-up then started 15 intervals
85% averaged 220-260 watts
50% averaged 120-160 watts
cool down 4 minutes Z1
237 cals in the total 20 minutes
PM
A. Build to a 5rm OHS in 3 attempts
105lbs F on 1st, 95lbs x 5, 105lbs x 5, 115lbs x 5
B. Build to a 1rm squat clean off high blocks (mid-thigh) in 12 min
83, 103, 123, 133F, 128, 133, 138 tough
+
50 squat clean for time - 105#
(from the start as well as on the top of every minute perform 3 HSPU)
8:54 all singles.
min 1: 8
Min 2: 6
Min 3: 6
Min 4: 5
Min 5: 4
Min 6: 5
Min 7: 5
Min 8: 5
Min 9: 6
8:54 overall. 4s faster than Feb. I didn't look up my time before I did this. This time I did all singles whereas last time I did 6 & then 4 tng reps in the first min for 10. It definitely felt easier this time. My low back was fatigued and the limiting factor to get up out of the squats.
30-Nov
OFF
1-Dec
Fundraiser
Event 1: 7 minutes to 7 rep Back squat IFB 90s max rep pullups
warmed up to 175lbs real quick beforehand (I was running the event so not a ton of time for prep) and then opened with 185lbs x 7. Loaded the bar to 195lbs & did 1 rep. Then loaded to 200lbs and waited about 3 minutes and went for the 200lbs at the 5 minute mark. It was FAR easier than I was expecting. I wish I hadn't waited so long as I would have gone for 205 or 210 but maybe it would not have felt so easy if I had not rested. Good sign nonetheless!
51 pull-ups. Did I think 25 or 30 to lead it off and then short sets from there. Grip felt weak.
Event 2: In 10 minutes complete 1250m row and in remaining time AMRAP
5 burpee slammer over bar (touch chest to 20# slam ball, get up & throw it over 8ft pull-up bar, bring it back to same side & repeat)
10 box step ups with ball at or above shoulder height
went way slow on row. I don't know why, but I did. 5:19
Then 4 rounds + 7 reps. AMRAP was good. Should have moved aggressively from start. I tend to not move AFAP b/c I feel like i will tire out....I need to start attacking from the start as I was rolling near the end of this.
Overall, the event was awesome! We filled the registrations, had a great turn out, raised a bunch of money for a local kids program and I ran a tight ship with all heats for both events starting exactly 10 minutes apart. We actually finished ahead of schedule b/c it didn't take the 15 minutes I allotted to set up for event 2. Can't wait for more of these in the future!
2-Dec
OFF
OFF
29-Nov
AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x15
1 min warm-up then started 15 intervals
85% averaged 220-260 watts
50% averaged 120-160 watts
cool down 4 minutes Z1
237 cals in the total 20 minutes
PM
A. Build to a 5rm OHS in 3 attempts
105lbs F on 1st, 95lbs x 5, 105lbs x 5, 115lbs x 5
B. Build to a 1rm squat clean off high blocks (mid-thigh) in 12 min
83, 103, 123, 133F, 128, 133, 138 tough
+
50 squat clean for time - 105#
(from the start as well as on the top of every minute perform 3 HSPU)
8:54 all singles.
min 1: 8
Min 2: 6
Min 3: 6
Min 4: 5
Min 5: 4
Min 6: 5
Min 7: 5
Min 8: 5
Min 9: 6
8:54 overall. 4s faster than Feb. I didn't look up my time before I did this. This time I did all singles whereas last time I did 6 & then 4 tng reps in the first min for 10. It definitely felt easier this time. My low back was fatigued and the limiting factor to get up out of the squats.
30-Nov
OFF
1-Dec
Fundraiser
 |
| Working on this head/rack position. ugh! |
Event 1: 7 minutes to 7 rep Back squat IFB 90s max rep pullups
warmed up to 175lbs real quick beforehand (I was running the event so not a ton of time for prep) and then opened with 185lbs x 7. Loaded the bar to 195lbs & did 1 rep. Then loaded to 200lbs and waited about 3 minutes and went for the 200lbs at the 5 minute mark. It was FAR easier than I was expecting. I wish I hadn't waited so long as I would have gone for 205 or 210 but maybe it would not have felt so easy if I had not rested. Good sign nonetheless!
51 pull-ups. Did I think 25 or 30 to lead it off and then short sets from there. Grip felt weak.
Event 2: In 10 minutes complete 1250m row and in remaining time AMRAP
5 burpee slammer over bar (touch chest to 20# slam ball, get up & throw it over 8ft pull-up bar, bring it back to same side & repeat)
10 box step ups with ball at or above shoulder height
went way slow on row. I don't know why, but I did. 5:19
Then 4 rounds + 7 reps. AMRAP was good. Should have moved aggressively from start. I tend to not move AFAP b/c I feel like i will tire out....I need to start attacking from the start as I was rolling near the end of this.
Overall, the event was awesome! We filled the registrations, had a great turn out, raised a bunch of money for a local kids program and I ran a tight ship with all heats for both events starting exactly 10 minutes apart. We actually finished ahead of schedule b/c it didn't take the 15 minutes I allotted to set up for event 2. Can't wait for more of these in the future!
2-Dec
OFF
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