Saturday, September 29, 2012

Training: 9/29/2012




HRV: 103 (+3/green)
HR: 49


Training:
12min AMRAP @ 85%:
200m Row
5 Hang Power Snatch
8 Toes to Bar
Result: 7 rounds
12min AMRAP @ 85%:
20 Double Unders
10 KB Swings (24kg)
200m Run
Result: 6 Rounds + 17 Double Unders
12min AMRAP @ 85%:
200m Run
20 Cal Airdyne
10 Box Jumps (30"-step down)
Result: 4 Rounds + 50m Run

Notes: Another early Saturday morning workout.  I got a terrible night's sleep last night.  I had a real hard time getting to bed and I think I was up until about 2am.  I was surprised to see that my HRV was green this morning so I trusted the system and headed to the gym.  Felt good warming up with good spirit.  AMRAPs felt good and my body wasn't too beaten down from the tough day of training the day prior.  Focus today was on breathing while doing the movements as I tend to hold my breath and tense as I do movements like double unders and toes to bar.  Need to get this to be second nature.

Friday, September 28, 2012

Training:9/28/2012






HRV: 100 (+2/green)
HR: 44



AM Training:
A. Cleans from blocks: 4x2.2.2; rest 30sec b/t reps/3min (235,240,247.5, 250)
B. Split Jerk: 6x1; rest 3min (250,260,275,285,290,302.5(f))
C. Shankle Complex: 3 sets (155,205,235)

Notes: Felt a bit beat down but it's to be expected after hard weeks of training.  Needed to muster up some courage for the beat down I was going to experience with heavy cleans.  Got through three sets and then I went H.A.M. on the final set.  Clean have been feeling real good and I am getting more and more confident about catching heavy weights in the hole and having the confidence to stand up with them. 

Split jerks felt a bit better today, despite the fact that my legs were pretty shot from cleans.  Focused on a vertical dip, drive, and drop.  Caught 285 really nice.  Was sloppy on 290.  And pushed 302.5 out in front for my first miss of the day.  I think I have that with fresh legs but who cares.  Finished up with a solid go at the shankle complex.  Jerks felt very good here.  I am almost more comfortable jerking after a clean than I am from the blocks.

PM Training:
Jackie:
1000m Row
50 Thrusters (45lbs.)
30 Pullups
Time: 6:10

Notes:  I was supposed to go with a different workout for my evening tester, but I decided to switch it with Jackie, which I was slated to do next week anyway.  We were testing Jackie at the gym today, so I had some inspiration watching all my athletes grit it out.  I had a small 6pm so I decided to warm-up and give it a go with them.  Row wasn't my fastest ever, and the lifting from the morning definitely effected me here.  Got off the rower and got right to the thrusters which were fine on my grip and shoulders, but just squatting burn my butt....bad!   Finished off with pullups unbroken.  Walked away feeling fine.  Given the difficult AM session, I was pleased with the effort.

Thursday, September 27, 2012

Rest Day: 9/27/2012





HRV: 98 (-3/Amber)
HR: 43


Wednesday, September 26, 2012

Training: 9/26/2012




HRV: 101 (-5/green)
HR: 45


AM Training:
A. COG Jumps: 6x1; rest 20sec b/t legs
B. Bounding Dills: 2 sets x 30m
C1. Bench Press: 5,3,1,6-7,6-7 @ 30x0; rest 2min (225,245,280,225(6),225(6))
C2. L-Pullups: 5x6 @ 20x0; rest 2min (5x6)
D1. Wtd. Ring Dips: 3x6-8 @ 10x1 w/ 45 degree turn out; rest 90sec (53,63,53)
D2. No feet rope climbs: 3x1; rest 90sec
E. Cuban Press: 3x4-6 @ 4010; rest 90sec (50)

Notes: I definitely enjoyed the bounding and jumping drills.  Felt the glutes and hips working during these drills and also felt the idea of keeping the momentum going forward throughout the bound.  

Bench press went alright.  Haven't been able to put up quite as much weight as I used to using new bench press technique.  L-pullups felt good and I am beginning to get more confident in them.  Still getting comfortable with the 45 degree turn out on ring dips.  Wasn't able to get too heavy because I couldn't turn out completely with heavier weight.  All good elsewhere.

PM Training:
10min Run Warm-up
+
70sec @ 3k Pace/50sec rest
x5 sets
-rest 3min
70sec @ 3k Pace/50sec rest
x5sets
+
5min Cooldown
Avg: 305-320 (pace-5:52 mile)
Avg. HR: 170 (max 176)

Notes: Solid warm-up and lower back and hamstrings felt good.  Form wasn't perfect today, so I plan on doing some barefoot running at some point in the next week.  Pacing was good however and I am seeing good results on the runs.  Heart rate is under control and body feels good.

Training: 9/25/2012





HRV: 106 (+6/amber)
HR: 47

AM Training:
A. Jerk Dips: 3x5; rest 2min (185,225,255)
B. Jerk Support: 5x1; rest 3-5min (245,255,285,305,315)
C. Power Snatch: 3x7 TnG; rest 90sec (115,135,135)
D. Front Squat: 4x2 (speed); rest 3min (235,240,245,245)

Notes: woke up and the HRV was amber.  Didn't really feel too terrible until I got to working out and realized I had about one intense set in me today.  Needed some work on the dip in the jerk since I really was messing that up last Friday.  Jerk supports went okay although it was tough to get the exact height I needed.  Power snatches is where I felt the fatigue the most.  After 7 reps my head hurt.  Didn't push it too much there.  Front squats felt pretty good today.  No real knee pain but I didn't want to push it too much because I was focusing on speed and good position out of the hole.

PM Training:
20min Airdyne Z1
20min Row Z1

Notes: Felt good here.

Monday, September 24, 2012

Rest Day: 9/24/2012




HRV: 100 (-1/Amber)
HR: 45

Sunday, September 23, 2012

Training: 9/23/2012




HRV: 101 (-/green)
HR: 46


Training:
A. Power Skipping: EMOM x 6 (20m)
B. Triple Jump Practice x 10min
C. EMOM x 10min:
Even- L-sit (12sec)
Odd- 2 Box Jumps (for height-increase)
D. EMOM x 10min:
Even-No foot Rope Climb
Odd- Hollow Body (15sec)

Notes: Felt okay today.  A bit lethargic but not terrible.  Legs are still a bit beat down from the last few workouts, but it was good to work on some technique stuff today.  

Saturday, September 22, 2012

Training: 9/22/2012



HRV: 100 (-2/Green)
HR: 51


AM Training:
10min AMRAP @ 80%:
200m Run
2 Muscle Ups
10 KB Swings (32kg)
Rounds: 5 + 100m
-rest 5min
10min AMRAP @ 80%:
Airdyne 30cals
7 Burpee Box Jump Overs (20")
7 Toes to Bar
Rounds: 3 rounds + 21 Cal
- rest 5min
10min Run @ 85%
Result: 1mile+600m

Notes: Didn't have an easy time getting to sleep last night.  Working out only a few hours before going to bed must have played a roll there.  Woke up hit some liquid nutrition on the way to the gym then started warming up.  After some aerobic work and a little bit of foam rolling I was ready to roll.  My body actually felt pretty darn good given the training from the day before.  

Really focus on keeping the heart rate in check today.  I wanted this to be mostly aerobic work. Kept the heart rate under 172 for most of the workout.

Muscle ups felt a little off today, but I didn't really practice them beforehand so that's to be imagined.  Sequence was just off.  For the KB swings, I was focus on extending through my thoracic at the top while keeping the midline stable. 

Airdyne felt good.  Kept the watts in the mid-200s which is aerobic for me.  Paced the burpee box jumps well and I tried to be tight and efficient at the toes to bar.

Run went well.  Form felt pretty good and I was holding a little bit slower than 7min mile pace.


PM: 20min Airdyne + Mobility

Friday, September 21, 2012

Training: 9/21/2012




HRV: 102 (-/green)
HR: 45.8


AM Training:
A. Clean from blocks: 3x2.2.2.; rest 30sec/3min (225,235(5), 245)
B. Split Jerk: 2,2,2,1,1,1; rest 3min (255,275,285(1), 290, 302.5 (f)
C. Shankle Complex: 3sets; rest 4min (moderate weight) (155,205,225)

Notes: Felt a little sluggish today.  Just overall fatigued.  Cleans felt good, but I just don't feel strong coming out of the bottom of any clean.  Missed one clean because I saved the prior one that was way too far forward.  Legs were a bit shot after the cleans, so the jerks were rough.  Something was just off today.  Wasn't cleanly locking anything out properly.  Didn't go crazy on the Shankle complex, but it was fun to do none the less.

PM Training:
500m Row @ 95%
rest 90sec
500m Row @ 95%
-rest 20min
500m Row @95%
rest 90sec
500m Row @ 95%

Times:
1. 1:37.2
2. 1:37.9
3. 1:35.8
4. 137.2

Notes: I was not looking forward to these after the last time I did them and suffered a good amount.  Went in with the mind set of not worrying about the pace, just feeling the technique and listening to my body.  I can't make the rate go lower.  All I can do is my best to have perfect technique, and try to make it hurt while not falling off.  I was very happy with the third effort, and it gave me good confidence going into the last row.  I was very happy with my effort this evening, especially after the rough workout this morning.

Rest Day- 9/20/2012


That was easy.........

HRV: 102 (+1/green)
HR: 44

Wednesday, September 19, 2012

Training: 9/19/2012



HRV: 101 (-1/Green)
HR: 51


AM Training:
A1. Bench Press: 6,4,2,2,8-10,8-10 @ 40x0; rest 2min (190,205,230,245,170,175(8))
A2. L-Pullups: 6xAMRAP(-2) @ 31x1; rest 2min (4,5,4,4,4,4)
B1. Ring Dips w/ 45 degree turn out: 4xAMRAP(-2) @ 10x1; rest 90sec
B2. Switching Rope Pullups (sub for rope climbs): 4x14; rest 90sec
C. Cuban Press: 3x5-7 @ 4010; rest 90sec (45)

Notes: Felt pretty good this morning.  Not too beat down from yesterday other than lower back from deadlifts.  Felt good on the bench press.  No real pain in my shoulders, but boy did I burn from the tempo!  L-pullups felt good.  I tried bringing my legs higher up then settled them down a bit.  This seemed to set a better, more sustainable L position.  Hip flexors and abs were limiter here.  

For the ring dips, really tried to turn out to 45 degrees each time at the top, but I think I am lacking a bit of mobility because it seem like the rotation is coming more from the elbow than it is the shoulder.  Didn't have access to the rope today, so I manufactured something that seemed similar to the no foot rope climbs.  Finally starting to feel the cuban presses in my external rotators rather than my front delts.

PM Training:
10min Z1 Run
+
5 sets:
60sec @ 3k pace/walk 60sec
-rest 3min

5 sets:
60sec @ 3k pace/walk 60sec

+
5min cooldown

avg: ~278-290m (sub 6min mile pace)

Notes: Hammies are pretty smoked from deadlifts and snatches the day before.  This seemed to be the limiter here.  Heart rate held steady at around 165 until the last 10sec where it crept into the low to mid 170s.  Pretty good effort here given the circumstances.

Training: 9/18/2012





HRV: 102 (+1/Green)
HR: 48



AM Training:
A. Power Skips: 20m EMOM x 6
B. OH Shot Toss: 3x1.1.1; rest 2min
C. Hang Power Snatch (mid-thigh)+ Hang Snatch: 5x1+1 @ 80% effort; rest 3min
D. Snatch Pulls: 3x3 @ 97% 1RM; rest 4min (210)
E. Front Squat: 3,2,2,5,5; rest 3min (245, 260, 270, 245, 252.5)

Notes: Had good energy this morning.  I liked the power skips.  Made me focus on driving the down leg through the ground opening the hip completely.  Focused on fast not powerful hips on the reverse shot toss.  

On the snatches, I was screwing up the hang position.  I was starting with my shoulders too bar behind the bar and I was leaving it out front a bit.  Need to get the shoulders over the bar more and push back with the knees getting the bar into the hip with weight in my heels before I initiate full extension.  Snatch pulls felt much better.  

Front squats have been a problem for me since I tweaked my right knee at the Raid Games.  I have trouble generating power through my right side and it feels like a truck on my chest.  After the 4th set however, I really felt good and hit a solid set of 5.

PM Training:
3 rounds for Time:
10 Deadlifts (275lbs.)
50 Double Unders
Time: 3:38

Notes:  Was thankfully off after my first workout so I went home and chilled.  Took an epsom salt bath too.  This may have made my muscles too relaxed going into the second workout.  I think I will limit these to just during the evening moving forward.  Did some 30/30 sec double unders and built up to heavy set of 3 before putting on the weight for the workout.  I would be lying if I said the morning snatch work didn't effect my lower back.  Deadlifts in general felt fine however, which is a good sign.  What was frustrating however was missing multiple times on my double unders.  I think when my heart rate is that high I have a hard time staying focused on hitting my double unders.  I think it's heart rate rather than grip fatigue.  

Sunday, September 16, 2012

Training: 9/16/2012



HRV: 98 (-3/Amber)
HR: 48


Training:
3x400m Row (70%,80%,95%); rest 2min
Times: 
1:26.3 (162 BPM)
1:18.3 (173 BPM)
1:13.3 (180 BPM)


Notes: Terrible night's sleep.  I am beginning to realize that when I wake up after a lousy night's sleep (in a complete fog), an amber HRV reading is bound to happen.  Third row sprint hurt a lot.  I was focusing on keeping the arms straight through the catch, then being quick with the hands in through the chest and back out again.  Felt good.  I skipped the second part of today's workout because of the HRV reading (supposed to also do 3 rounds: 10 Deadlift (275lbs.) + 50 Double Unders.   

Saturday, September 15, 2012

Training: 9/15/2012



HRV: 100(-4/Green)
HR: 45


Training:
5min AMRAP @ 80%:
5 CTB Pullups
10 OHS (95lbs.)
20 Double Unders
Rounds: 4
-5min Rest
5min Row (1323m)
-5min rest
5min AMRAP @ 80%:
5 Burpee Box Jumps (24")
10 HR Pushups
10 Wall Balls
Rounds: 3 + 4 Burpee Box Jumps
-5min rest
5min Airdyne @ 80% (96cals)
-5min rest
5min AMRAP @ 80%:
20 Double Unders
10 Thrusters (75lbs.)
5 Pullups
Rounds: 4

Notes: Felt good this morning despite a rough night's sleep.  Woke up at 4am and was restless from then on.  Decided to workout with HR monitoring to see if I could hold my hear rate under 175.  Through the first AMRAP I was good to go.  After the row however, my heart rate was creeping up quickly.  When it would go up to 175, I would relax, take a few breaths and as soon as it started going down, I would get moving again.  Wall balls seemed to get my heart rate up the most.  I think it is probably because I caught myself holding my breath.  Good learning experience today, just wish the strap would stay in place.

Friday, September 14, 2012

Training: 9/14/2012





HRV: 104 (+3/Green)
HR: 44


Training:
A. Clean and Jerk: Build to Heavy Single (277.5 lbs.)
B. Clean and Jerk: EMOM x 8 w/ 85% of A (235lbs.x8)
C. Triple Jump: EMOM x 8
D1. Back Squat: 5,4,3,2,1; rest 90sec (275,295,295,315,325(f))
D2. GH Raises: 5x15 @ 20x0; rest 90sec

Notes: Felt pretty good this morning but my legs were still fatigued from pistols on Wednesday.  Form felt good on the clean and jerks today, although looking back at the film, it looks very deliberate off the floor.  Once I get a little more comfortable with the timing I will be able to grip and rip more.  EMOM clean and jerks went okay.  Varied between cleans and power cleans.  

Triple jump lacked pop after the clean and jerks.  Still haven't worked out some of the kinks here.

Hamstrings were brutalized between the the GH raises and the back squats.  That was not fun at all.

Rest Day: 9/13/2012



HRV: 102  (-1/Green)
HR: 42

Thursday, September 13, 2012

Training: 9/12/2012





HRV: 102 (-1/Green)
HR: 47


Training:
A. Bench Press: 6,4,2, 8-10, 8-10 @ 40x0; rest 2min
+
20 rounds:
3 HSPU
6 Alt. Pistols
Time: 12:52

Notes: Went to the doc before hand and got my right patella worked on.  It has been bothering me since the Raid Games where I did a bunch of pistols.  I adjusted my bench press technique to jive more with what I learned at the movement seminar a few weeks ago (starting with bar over my shoulders then finish with the bar at the sternum.  The tempo was very difficult today, and chest was still sore from muscle ups the other day.  

The for time went well.  HSPU weren't too much of a problem, and aside from the pain in my right patella tendon, the pistols went fairly smooth.  

Tuesday, September 11, 2012

Training: 9/11/2012


HRV: 103(+1/Green)
HR: 46


Training:
A. Muscle Snatch: Build to 1RM (155lbs.)
B. Front Squat: EMOM x 10 @ 215lbs.
C1. Push Jerk: 5x1; rest 3min (235,245,255(f),255,260)
C2. Wtd. Pullups: 5x4-6 @ 20x0; rest 2min

Notes: Felt good this morning.  Haven't done muscle snatches before, but I know it's one movement upward, extending through the hip and continuing to pull to overhead.  These felt good.  

Front squats felt good today.  Even though it feels like I am going slow, on film its quicker.  

Missed one push jerk.  My lack of ankle/shoulder flexibility is really exposed in this movement.  I can only drop about 2-3 inches into a squat without my chest caving forward.   Didn't have time to get to cuban press.

Monday, September 10, 2012

Rest Day: 9/10/2012




HRV: 101 (+7/Green)
HR: 44

Sunday, September 9, 2012

Training: 9/9/2012



HRV: 94 (-12/Amber)
HR:44

Training:
A. EMOM x 20min:
Even-3 TnG Deadlift (275,295,305,305,315,315,325,335,345)
Odd-3-5 Muscle Ups (5,5,5,5,5,5,5,5,4,3)
B. Airdyne:
10sets:
30sec @ 90% (408 watts/162 BPM)
30sec @ 50%

Notes:  Woke up this morning and didn't feel awesome, but didn't feel terrible either.  HRV plummeted from the day before.  Was cautious going into the workout not to overdo anything (whether it the weight on the DLs, or the watts on the airdyne).  I carefully monitored my HR during the EMOM.  It crept up to 171 during the muscle ups, but surprisingly it stayed in the low 160s during the DLs.  Muscle ups felt a bit better today and I performed all reps without false grip.  Used my hips much better but I still get caught when tired during the transition.  

Airdyne felt good.  HR was 162 BPM during intervals where I kept the wattage over 400.  No problem.

Saturday, September 8, 2012

Training: 9/8/2012




HRV: 107 (green/+7)
HR: 46

AM Training:
10min Run Warm-up
+
3 sets:
800m run @ 80%
rest 3min
Times:
3:28 
3:28
3:29
+
10min Active Recovery
+
3 sets:
800m run @ 80%
rest 3min
Times:
3:25
3:26
3:25
+
5min Cooldown

Notes: Kept all efforts today at 80%.  Used HR monitor at kept HR below 170 BPM.  Thought that this was a true aerobic effort.  I was working on technique over the last few weeks and it felt very good today.  No lower back issues, and I was able to keep good speed through every rep.  

PM Training:
20min Z1
+
20min Mobility

Friday, September 7, 2012

Training: 9/7/2012




HRV: 100 (Amber/-5)
HR: 43



AM Training:
A. Snatch: Build to 1RM (185lbs.)
B. Clean and Jerk: Build to 1RM (265lbs.)
C. Front Squat: 3x3; rest 3min (235,255,265)

Notes: Woke up this morning and felt I didn't sleep.  I was just exhausted.  Check my HRV and I was amber.  Of all the days to be amber it had to be on a max effort day.  I decided I would respect the HRV and tailor my training to my body's current state.  Going in I decided I wouldn't go all out if I wasn't feeling it when building up.  Missed 3 times at 195 snatch so I moved on.    Odd thing was that my technique didn't feel off, it was more than my body was just not moving efficiently and didn't have that pop.

PM Training:
30min Z1 Run

Notes: Felt much better in the afternoon.

Thursday, September 6, 2012

Rest Day:9/6/2012

HRV: 105 (Green/ +1)
HR: 44


Wednesday, September 5, 2012

Training: 9/5/2012










HRV: 104 (green/+4)
HR: 45





AM Training:
A1. Push Press: 5x2-3 @ 21x1; rest 2:30 (205,225,235,245,250(2))
A2. Wtd Chin-ups(drop sets): 5x2.2; rest 2:30 (63/53,68/58,70.5/60.5,73/63,75.5/65.5)
B1. Renegade Rows: 4x6/6 @ 21x0; rest 105sec (50x4)
B2. Wtd. Dips: 4x5-7 @ 30x1; rest 105sec (53,63,73,82(6))
C. Cuban Press: 3x4-6 @ 6010; rest 90sec(33x3)

Notes:  Felt a lot better than I did yesterday.  More mentally focused and motivated.  Warmed up with some light scap work and shoulder mobility.  Push presses felt good.  It has been a while since I have tried them out and I think this is the most I have ever done.  Don't have nearly as much confidence in chin-ups however.  Definitely can get stronger there.

For dips I focused on proper technique and I didn't have any shoulder problems during or after.  For cuban presses, I focused on keeping shoulders back and using the external rotators to lower the weight.


PM Training:
7min AMRAP:
150 Double Unders (RX Jump rope standard weight)
+
7 Wall Balls
7 Burpees
Rounds:6

Notes:  I have done a similar workout before at the first OPTathlon.  I thought it was the same at first but it turns out there are 2 extra burpees per round.  I wasn't sure if I was going to be able to do all 150 double unders unbroken, but I said what the heck and went for it.  Turns out I did 160 by mistake.  Haven't used that jump rope since the competition last year, so it seems my double under capacity is getting better.  

I focused on good technique on the burpees which I think slowed me down.  I wan't to keep a steady pace the whole time, but it just wasn't fast enough to get to my goal of 7 rounds.  Went really fast on the last 7 burpees which tells me I had a good amount in the tank but didn't have the guts or the nerve to hurt for that long.  This is where being strong comes in handy.  Combing capacity with strength allows you to go faster without the hurt coming on.

Tuesday, September 4, 2012

Training: 9/4/2012



HRV: 100 (amber/-2)
HR: 46.2


Training:
A. Triple Jump: 8x1; rest 50sec (avg. 24')
B. Depth Jumps: 5x1.1.1; rest 2min (max-48")
C. Power Snatch: 10x1; rest 90sec (170,180,185,180,190,195,185,195,200(f),190)
D. Front Squat: 2xEMOM x 10min (210lbs.)
E1. GH Raises: 3x6-8 @ 40x0; rest 60sec (red band)
E2. Hollow Rocks: 3x20-25; rest 60sec

Notes: woke up at 4:30 this morning and couldn't get back to sleep.  No wonder my HRV said amber when I checked it before getting out of bed around 8am.  I took caution with my training today, but I was drained.  Didn't have the ability to dig deep during the power snatches.  Which is okay, I just can't push it when I am amber because I will be at higher risk of getting injured or overtraining.  Triple jumps felt horrible, and I need to break down the jump into parts to see where I am going wrong.  Depth jumps were okay although I am still experiencing right patella tendon pain that stems from the Raid games.  

Power snatches felt good despite the lack of energy.  I am getting used to the new starting position and as long as I can keep my back angle and stay patient on the pull, I know I can snatch some good weight.  

Front squats felt okay although it's tough to find the right technique without excessively pushing my knees out.  GH raises were good, and I subbed the GHD situps (which freak my L5-S1 out) for hollow rocks (which destroyed my abs).

Sunday, September 2, 2012

Training: 9/2/2012



HRV: 102 (Green/-4)
HR: 47.3



AM Training:
A. Power Clean: 5x2.2.2; rest 15sec/3min (225,230,235,240,242.5(4))
B. Split Jerk: 3x1.1.1.1.1; rest 15sec/3min (245,260,275)
C. GH Raises: 3x5.5.5; rest 2min (30,20,BW)

Notes: Felt good this morning.  I have been working on technique over the last week and I think today my power cleans have been the best they have ever felt.  Hitting 240 on the 4th set felt good.  Had a bit of a breakthrough on the split jerks as well.  I was not dipping deep enough to incorporate my hips.  Dipping a little bit more allowed me to get tension in my hips and glutes which added to the drive.  GH raises smoked my hamstrings.

PM Training:
Reverse Shot Toss: EMOM x 15min (avg. 35')
+
5min Run Warm-up
+
800m Run @ 80%; rest 3min x 2sets (3:50, 3:30)
+
10min rest
+
800m Run @ 80%; rest 3min x 2sets (3:21, 3:23)
+
10min cooldown

Notes: Reverse shot tosses went okay.  If I can squeak in another foot or so, I will be good for the competition.  Worked on loosening my psoas prior and during running to ensure my back stayed loose.  Seemed to work.  Lastly, I worked on a more efficient pull to prevent being late out of the back.

Training: 9/1/2012



HRV: 105.8 (Green +1)
HR: 51



AM Training:
3 Rounds @ 85%:
12 OHS (95)
200m Run
Time: 4:16
-rest 5min
3 Rounds @ 85%:
75 Double Unders
20 Knees to Elbow
Time: 5:17
-rest 5min
4mile Airdyne @ 85%
Time: 10:38
-rest 5min
Row 30sec @ 90%/30sec @ 50% x 10
Avg. Pace: 1:48

Notes: Felt pretty good this morning even though I got up at 6:45 to complete this workout.  Did BCAA and dextrose before hand and I felt like I ate enough without being too full.  Warmed up with 9min increasing aerobic work, 15min dynamic warm-up and mobility, then got to work.  First workout wasn't too bad although my lower back started to lock up on the last set.  I feel my  lower back has to work so hard to keep myself vertical.  I need to work on my overhead technique, because in a longer workout, this would have killed me.  

When I started the second workout, I was concerned about the double unders.  I don't know how, but something came over me and I was not me anymore.  I was AJ, and AJ doesn't concern himself about not being able to do 75 unbroken double unders.  That's when it hit me: during workouts, you can be anyone who you want.  I don't have to be Sean who's forearms burn out after 30 double unders.  I can be AJ, or Rich Froning, or anyone else.  Working out and dealing with the pain is all about mind state.  I will try this again in the future.

Airdyne was rough.  I didn't know how long 4miles would take, so I went out hard and paid dearly for it.  After 30seconds and realizing I only went .25 miles, I knew I was in for a world of hurt.  I wanted to get off 3 minutes in, but I dealt with the pain for all 10+ minutes.  

First couple of row sprints I had to find my bearings, but after that I found my stroke and rhythm and was able to get to a manageable pace.

PM Training:
20min Swim (ocean)
+
20min Mobility

Saturday, September 1, 2012

Training: 8/31/2012



HRV: 105.1 (Green +1)
HR: 43.8

Training:
A. Single Leg Jump w/ Run Up: 8/leg; rest 20sec b/t legs
B. Muscle Ups: 8-1 Unbroken (12:18)
C. 7min AMRAP:
     10 L-Pullups
     20min HS Walk
     Result: 2 Rounds + 6 L-Pullups
D. 7min AMRAP:
     5 Straight Arm Ring Inversions
     5 Kipping EROM HSPU
     Results: 3 Rounds

Notes: Got a massage in the AM and was slammed with work all day.  Had to do this workout after work.  I was lacking in energy by decided to suck it up and do the best I could.  I have been wanting to test out the new technique I learned last week.  The first set went well, but I noticed that I couldn't do the muscle ups consistently without my false grip.  Also, my abs were destroyed from GHD situps the other day, so it took away the power getting through the rings.  Need to clean up the transition a little bit.  After the miss on 5, I was completely burnt, but I didn't let that stop me from completing the workout.  I was completely spent in the two 7min AMRAPs so I just tried to keep the reps as clean as possible.