Wednesday, October 31, 2012

Training: 10/31/2012

HRV: 90 (+11/green)-taken seated

A. Push Press: 5x2-3 @ 21x1; rest 3min (205,215,225,235,240)
B1. Wtd. Dips: 6,6,4,2 @ 20x1; rest 90sec (70,80,90,123)
B2. 30 Deg. Incline Powell Raises: 4x6-8/arm @ 3010; rest 90sec (15,15,15,20)
C. CGBP: 3xAMRAP @ 175lbs. @ 50x0; rest 60sec (7,4,3)
D. Single Arm Scap Retractions: 2x2-3 w/ 3sec hold; rest 45sec b/t arms (complete-thumb around bar)

Notes:  I have been dealing with a cold for the last few days and when I woke up this morning the worst had passed and I felt well rested and in good spirits when I woke up.  Over the last few mornings, my HR has been jacked when taking my HRV.  I don't know if this was from the Nyquil/pseudoephedrine I was taking before bed to deal with cold symptoms, or from the cold itself, or from a mixture of the two.  Regardless, I think I am now completely sold on HRV.  If it can predict when I am getting run down and a cold might be coming, that gives me time to get ahead of the cold and take precautions to get through it as quickly as possible.  Not training yesterday when my HRV was red was probably a good idea in retrospect.

Push presses felt good today.  I was focusing on setting the shoulder in external rotation and really exploding through the hips.  Found that I really didn't have any anterior shoulder pain during this movement, which sometimes does flare up.  For the dips, I felt comfortable this week with shoulder positioning, so I went after some bigger weights.  No real struggle here, would go heavier next time, although I would rather be able to keep perfect form with heavier weight, rather than let the elbows flare out and cause anterior shoulder pain.

Went a little heavier this week with the powell raises as I felt more comfortable using the scapula.  The last set was tough, but I felt the burn in the right places.  CGBP was brutal again but I was able to get a higher total than last week.  Scap retractions felt better than last week with the externally rotated shoulder postion.  Felt better stability in the joint during contraction.  Was able to throw the thumb over the bar without any biceps tendon pain.

Tuesday, October 30, 2012

Rest Day: 10/30/2012

HRV: 78.3 (-/red)
HR: 67.3

Notes: Was supposed to do some recovery work today but decided just to keep out of the gym.  I was feeling my head cold was getting its worst.  I think it was a good decision because writing this post in the evening, I am feeling better now than I did this morning.  Hopefully I will get back to normal training tomorrow and make up the missed workout on Thursday.

Monday, October 29, 2012

Training: 10/29/2012

HRV: 78 (-10/red)-taken seated at edge of bed
HR: 69.5

Notes: I went to bed a little early last night figuring that I would need the extra rest.  I think I had a bit of a fever during the night because I was having weird, whacked out dreams.  I woke up at 2:30, took some Nyquil, then went back to sleep where I woke up at 8:40am.  I felt pretty good when waking up and when I took my HRV, my HR was way elevated and red.  I am thinking that this is a bit of a false reading because I was doing my HRV sitting up in bed the week prior.  Again, I just had to go by feel here and since the cold is only localized in my head, I figured I would give it a go today and see how I felt.

Got to the gym and did 5x30sec thrusters (45lbs.) rest 30sec to get warm.  The gym is starting to get colder with the change in season so I have to be creative on how I can quickly get warm.  No problems breathing during this portion so I continued as planned with todays workout.  

During my warm-up sets of split squat I noticed that I was feeling it in my lower back like last week, so I made a little tweak in my pelvis positioning to allow my glutes to be more active and stabilize my midline.  The power leak I was getting last week was gone and my back felt much better.  NEED TO MAKE A MENTAL NOTE OF THIS FOR SQUATTING HERE OUT!  I have been looking into externally rotated shoulder positioning and noticed that I am naturally internally rotated which causes my elbows to flare out during most movements.  I pre-set the shoulder into external rotation today by turning my arm towards the ceiling and then flipping my hand down.  The shoulder felt much more stable and my elbow was tight to my side.  I have a little lack of ROM in flexion + external rotation so I will work on this in warm-ups/cool downs so I don't mess anything else up.  Felt strong when doing this in the torso rows/L-pullups.  Back squats were better than last week with better pelvic positioning.  Legs were still jello-y afterward though.

Rest Day: 10/28/2012

HRV: 88 (-/red)-taken seated at edge of bed)
HR: 56.4

Notes: Coming down with a head cold.  I have been taking the HRV the last few days seated at the edge of the bed because I was seeing inconsistencies when sitting up while in bed.  I am going to have to go by feel for the next week so I can get another week of standard measures.  Head cold is not effecting breathing, just have inflammed high throat and sinuses.

Sunday, October 28, 2012

Training: 10/27/2012

HRV: 88.1 (-11/amber) (taken standing up)
HR: 60

A. Ring Series x 3; rest 5min
-Strict Muscle Ups: AMRAP (-1)
-Ring Dips: AMRAP (-2)
-Max L-Sit
-FWD Roll to Hang
- 2 SL Extended 360 Pulls
- Strict Pullups: AMRAP (-1)

B. Ring HSPU: 3xAMRAP(-2) @ 30x2; rest 2min
C1. GHD Side Situps: 3x3-5/side @ 2020; rest 30sec b/t sides + 60sec
C2. Dragon Flags: 3x5 @ 4count neg.; rest 60sec
D. DB Incline Cuban Press: 3x6-8 @ 3021; rest 90sec

Notes: Ring series was tough.  Muscle ups felt very good.  Still a little hitch getting through the rings but feel strong.  Ring HSPU felt good, but tough to keep from over extending the lower back.  GHD side situps weren't bad.  I actually used weight with them.  Dragon flags felt good.  Didn't feel the cuban press in the back of my shoulders as much as usual.

Saturday, October 27, 2012

Training: 10/26/2012

HRV: 99.1 (-5/green)
HR: 51.9

A. Wide Stance, Low Bar Good Mornings: 4x6-8 @ 4011; rest 3min (165,175,180,185)
B. SL Deadlift: 4x4-6 @ 3111; rest 75sec b/t legs (95,105,115, 120)
C. SL DB Back Extensions: 3x6-8 @ 2010; rest 30sec b/t legs (20x3)
D. Demel Deadlifts: 2x15-20; rest 90sec (135,145)

Notes: Started off with the WSLBGM.  Wore my weightlifting shoes for this movement and I think it is a disadvantage in the movement due to the fact that the weightlifting shoes prevent you from staying in your heels as you push your hips back.  My lower back was rounding a bit at the end range of motion and it tightened up.  Next time I will definitely go barefoot or no soled shoes.

SL deadlifts left side much weaker in both stability and strength of glute activation.  Noticed on video that I was initiating the movement with my legs and hips on the right leg and my lower back on the left leg.  Same deal on the back extensions.  I felt it was much easier to activate glutes on right side rather than left.  

Demel deadlifts were better on the second set when I took off my weightlifting shoes.  Felt it more in the butt and hamstrings and was able to go a bit heavier.

Rest Day: 10/25/2012

HRV: 104 (+3/amber)
HR: 51

Notes: Had a quick turnover from work the night before.  Only got about 5 hours sleep.  Going up to Orlando this afternoon.  Should be a long day.  Body is still sore from Monday along with UB work the day before.

Training: 10/24/2012

HRV: 100.8 (+3/green)
HR: 45.2

A. Push Press: 5x2-3 @ 21x2; rest 3min (195,205,220,230,235)
B1. Wtd. Bar Dips: 8,6,6,4 @ 20x1; rest 90sec (53,58,68,93)
B2. 30 Deg. Incline Powell Raises: 4x8-10 @ 3010; rest 90sec (12lbs.)
C. CGBP: 3xAMRAP @ 175lbs. @ 50x0; rest 60sec (7,3,2)
D. SA Scap Retractions: 2x2-3 @ 3 sec; rest 30sec b/t sides

Notes: Felt good going into today's workout.  I am always pumped to hit some push presses.  Really focused on keeping a solid midline throughout each rep and keeping my elbows inside.  Same goes for the dips.  Went a little lighter than usual to keep the elbows in and cultivate good technique.  Kept it light on powell raises in order to emphasize scapular strengthening rather than using lats etc..  CGBP was brutal and I starting failing very quickly.  Couldn't keep my thumb on the bar during the SA scap retractions because it put too much pressure on my biceps tendon.

Training: 10/23/2012

HRV: 97.8 (+7/green)
HR: 54.2

10min Z1 Run
15min @ Z1:
10 Box Jumps + Step Down (24"-legs as straight as possible)
10 Kneeling Chest Passes
10 Box Jump Overs (24")
10 Situp med ball tosses
Wtd. Side Plank Holds: 3x60"; rest 60sec (BW, 15,15)
Barbell Yoke Carry: 3x50m (225,275,275)
10min Z1 Airdyne

Notes: I was very sore today after Monday's leg workout.  Movements felt good however and it was good to move around bit.  Side plank holds felt good and felt pretty strong despite the fact that I rarely do them.  Yoke carries felt good and I focused on keeping a tight midline.

Monday, October 22, 2012

Training: 10/22/2012

HRV: 91 (-9/amber)
HR: 42

A. BB Split Squat: 4x6-8/leg @ 31x0; rest 90sec b/t legs (95,105,110,115)
B1. Alt. Lunges @ 45 degrees: 3x4/4 @ 2111; rest 60sec (85,95,105)
B2. DB Torso Rows: 3x10,8,6 @ 30x1; rest 60sec b/t arms (44,50,60)
C1. Back Squat: 2x12 @ 3120; rest 90sec (145,150)
C2. L-Pullups on Rings: 2xAMRAP in 60"; rest 90sec (13,12)

Notes: First day back to real training after the last week recovering and cleansing after the OPTathlon 3.0.  I was raring to get back into things and woke up with a very steady HR and a HRV scores of -9.  I am figuring this is thrown off from last week's Monday score, which was taken after the OPTathlon.  I went into this workout with caution, but since the movements were pretty basic, I felt pretty comfortable.  Split squats were ABSOLUTELY BRUTAL.  Haven't done single leg or tempo work in a while and this hurt bad.  I had jello legs afterward and I still had 40minutes left in the workout.  For the rest of the workout I focused on perfect reps, not just putting up heavier weights.  Lunges were tough to stay balanced. I liked the torso rows and definitely felt those in my rhomboid/scap. Back squats were torture and crushed my quads and butt.  Tough to keep in the legs up in the L-pullups because of the smoked hip flexors.  

Sunday, October 21, 2012

Training: 10/20/2012

HRV: 99.7 (+2/green)
HR: 50.3

20min Olympic Lifting Tech Work
20min Gymnastics Work
SA All fours trap 3 raise: 3x8-10/h @ 2012 (12lbs.)


Friday, October 19, 2012

Training: 10/19/2012

HRV: 97 (+1/green)
HR: 50

10min Z1 Airdyne/Run
3 rounds:
3 Skin the cats (slow and steady)
10 OHS (narrow grip, pause in the bottom every few reps)
10 Windmills + 10sec Hold
10 Bridge Ups
40 TGU (16kg)
3 rounds:
8 Face Pulls
50m/50m Singe Arm Farmer's Walk
5min Z1 Airdyne

Notes: Third day of my cleanse and I have very low energy.  I didn't make the Neera with enough syrup and I think I am just too low cal.  Oh well, I will break my fast tonight with some broth and mashed veggies.  Hopefully I will feel better then.  The bridge ups destroyed my lower back until I focused more on extending from my thoracic.  No problems elsewhere.

Rest Days: 10/15/2012-10/18/2012

Rest Days:
HRV:87.7 (-11/amber)
HR: 60.6

HRV: 99.2 (+11/green)
HR: 47.6

HRV: 98.4 (-1/green)
HR: 52.3

HRV: 96.3 (-2/green)
HR: 51.4

Notes: Here are my last 4 rest days.  Started my 3-day cleanse on Wednesday.  

Tuesday, October 16, 2012

OPTathlon 3.0

HRV: 99 (+12/green)
HR: 48
Mood/Restfulness (1-5): 4

I got back to Florida around 5pm yesterday after flying out from Sand Diego at 6:45am.  Needless to say I didn't have a great night's sleep the night before (as shone by my -11/amber HRV score).  Now I know, from what I learned from this weekend, it is simply spill over from the days competition.  Today I am feeling much better.  Figured I start with the results of each event just to get that out of the way:

Event #1:
Max ground to overhead in 10minutes:
2011: 125kg
2012: 127kg 

My quads, after sitting for the last 2 days were not what they were in Florida.  Hit some descent cleans in the pits, building up to 265lbs.  Went right out and put 125 on the bar and smoked it.  Then I went up 2 kilos to my training best.  I got a little forward in the pull and missed.  The next attempt, I had a better pull but got buried in the hole after trying to bounce out twice.  I gave it one last attempt and eked out the clean by the skin of my teeth.  As usual, I had no problem locking out the jerk.  I stopped there with 1:30 left on the clock.  I would have liked to PR, but I just have to go with the way my body was feeling.

Event #2:
Max Standing Triple Jump (3 attempts)
2011: 23'11"
2012: 26'4"

I was fired up for the triple jump and I knew I could make up some ground here.  Warmed up with bounding and COG jumps in addition to doing a row sprint to prime my anaerobic pump for the row sprints directly afterward.  I hit 26'4" on my first attempt, but then got a little vertical in my second attempt.  My final attempt, my coach spotted his foot a little over 27'.  I got three solid jumps, and stuck the landing right at his feet, but I couldn't stop my momentum from falling backward and I missed on my final attempt.  That would have been a real big boost in my score, but I was happy to hit that first mark.

Event #3:
Row 500m
rest 90sec
Row 500m
2011: 1:33.1/135.7
2012: 133.1/133.5

In my warm-up I did a 1min row and was holding a 1:22 for the duration.  When I got on a rower during the competition, I found that I was unable to pull under 1:30.  The rower that I was using in the competition was newer, so I think that this is where the variation came from.  No matter, this is what I would be using in regionals anyway.  First row went well, and I recovered pretty quickly.  The second row, I was fired up and started out a little faster than my first row, feeling very confident.  At the 200m mark, the pain started getting serious and my quads and forearms were giving way.  With a push from fellow competitor Mike McG., I just got it done.  Afterward my quads and forearms were pooled with blood, but I was good to go after about 15 minutes.

Event #4:
8min AMRAP:
8 Thrusters (115lbs.)
8 CTB Pullups
8 Bar Jumping Burpees
2012: 5 rounds + 7 thrusters

Warmed up for this one with 9 minutes of aerobic work then some mobility.  At this point in the game, my legs were feeling a bit weary, but I trusted in the fact that once the timer went off, I would be good to go.  Sure enough, I felt okay going unbroken on my first two sets of movements.  The third set, I decided to break up the thrusters into 4 and 4 in order to keep myself from red lining.  The hurt really came done about 4 minutes into this workout, much earlier than I anticipated.  I kept the breathing going and stayed relaxed through the thrusters and burpees.  In doing this workout, I think it might be advantageous in the future to get back on the bar quicker and hit smaller sets, than it is to wait a little longer and go with larger unbroken sets.  I suppose this is movement dependent however.  I paced this workout just right, because I had nothing left by the end as I was left writhing for a few moments afterward.

Event #5:
Reverse Shot Toss (3 attempts)
2011: 29'8"
2012: 35'1"

Got a few throws in during warm-ups but the way the throw station was set up, there was a big step blocking the turf so that if you stepped back too far, you would trip over it.  I hit larger throws in training, but I was letting my momentum carry me backward.  Not displeased with my result, it is what it is.

Event #6:
3k Run for Time
2011: 12:03
2012: 12:01

I knew going into this run that I had to be James F., or Max wouldn't let me hear the end of it.  In thinking about it afterward, this was a great opportunity to gain confidence in my abilities.  I was going up against an opponent that was on paper better than me at this event.  I didn't care though, I was going to push it right from the beginning and hold on for as long as I could, no excuses.  Right out of the gate I pushed the pace, hitting the first 200m in 41 seconds.  The next lap only took me 1:24, and I was putting away some insurance for later in the race.  Every time I looked back, James was there, about 20m behind me.  I was feeling good through the first 3 laps, but with 1 mile to go, it starting becoming difficult to pull my feet up.  My calves and hamstrings just felt weak.  800m to go and James was still about 20m back.  I had been putting down a ferocious pace for the last 8 and a half minutes and now I had a little over 3 minutes to go.  I am not a strong kicker at the end of races so I knew I need some buffer over that last 100m stretch.  I laid down the hammer with 800m to go and pushed the pace further.  400m to go, and I could barely see straight, but I kept the thoughts that Rory had talked about the day before in my head, "Set micro-goals.  Just make it the corner, see how you feel then."  I took that last lap turn by turn, and when I was the final 100m mark, I threw everything I had into it, looking back to see if James was coming.  He narrowed the gap to 10m, but I had just enough to hold on threw the finish line.  I collapsed in the turf afterward, writhing, giving everything I had for those 12 minutes.  James came threw the line feeling fine.  I had been in James's many times before, beaten by a little but walking away fine.  I was willing to put it all out there, and I got he prize at the end.  The prize was worth the suffering.

All in all, I had an awesome weekend.  I can't help but to feel happy being around a group of such nice and colorful athletes.  I learned a great deal of information from my peers, and I also learned a lot about myself.  I am now done with competing for a while now, but I know that when game time comes I have the mental game to get it done.  Now I have to back it up with the physical aspect.  This is where the next chapter begins......

Wednesday, October 10, 2012

Training: 10/10/2012

HRV: 98 (-/red???)-taken sitting up
HR: 48

15min Run Warm-up
3 sets:
Run 400m @ 75, 90, 100%
rest 2min b/t sets

Times: 1:24, 1:16, 1:06

Notes: Woke up this morning and it was odd to see that my HRV was red.  I have never had a red before, but after talking it over with my coach, I believe today's reading was a false positive due to the fact that today was the 7th day in a row being upright while taking the HRV.  From here on out, the scores should be accurate.  Just to be on the safe side however, I skipped the first workout I had scheduled and did the 400s after work in the early evening.  My legs were still pretty fatigued from the last few days of training (on top of 9hours of work today).  Warmed up as usual but noticed that my technique was just a bit off.  For the last 400, I told myself to go 100% out of the gate and just try to hang on toward the end as best as I could.  The approach worked hitting a solid mark on a winding course in my neighborhood.  After the workout I threw on my vibrams for the cooldown and also to work on some run technique.  Discovered I wasn't continuing to lean and fall during the pull phase causing my to break with my feet hitting the ground in front of me.  From here on out: knees bent and continue to fall.

Tuesday, October 9, 2012

Training: 10/9/2012

HRV: 98 (-1/amber)
HR: 48

A. Reverse Ball Toss: 4x1.1.1; rest 2min (max throw ~ 42')
B. Jerk Dips: 3x5; rest 2min (245,265,295)
C. Jerk Support and Recovery: 5x1; rest 3-5min (275,295,315,335,355)
D. Clean and Jerk: 3x1; rest 5min (255,265,280)
E. Front Squat: 4x2 @ 11x0; rest 60sec

Notes: Woke up today at 6:30 and rather than trying to go back to sleep like I usually do, I decided to just get up and see if this made a change in how I felt.  I think it did.  Got to the gym, did a little bit of dynamic warm-up and then hit the reverse ball toss.  I worked on this on Sunday, but I tweaked a couple of things that I noticed in my video.  Namely staying back and through my heels and following through on the throw.  Hit 42' today, though looking back at the video I would have foot faulted if I did it competition.  Just have to watch my feet and I should be good for over 40'.

Jerk dips felt good today and I am finding my groove with them.  Support and recovery felt good as well.  I am learning to get my weight on that dropped back knee.  This is allowing me to get under the bar a lot smoother.  

For the clean and jerks, I decided I wasn't going to be crushed by the bar to.  I decided to power clean as high as I could, and then ride the bar down as it got heavier.  Worked nicely as I hit a surprisingly easy 280lbs..  Need a better dip and drive on the jerk next time but I am now confident on a good number for Sunday (where I am going to be FIRED UP and fresh).  You never know when you are going to get in or out of a rut.  I think, however, that I am catching my upswing at exactly the right time......

Rest Day: 10/8/2012

HRV: 99 (+1/green)-sitting up
HR: 48

Sunday, October 7, 2012

Training: 10/7/2012

HRV: 99 (-3/Green)-performed sitting up
HR: 48

30min Skills Practice
50 Wall Balls
30 Burpees
10 Muscle Ups
Time: 4:31

Notes: Did some reverse ball toss practice for about 15 minutes. Worked on how far down I was dipping and release point.  I was consistently hitting over 36' with a max for the day of 40'.  If I can hit something like that next week I will be happy.  Didn't have great energy today but I knew the workout today was something I could definitely handle.  Did the wall balls unbroken and focused on continuing to breath throughout.  Burpees were paced, but steady.  Didn't realize my wrists and hands were soaked with sweat going to the rings.  Couldn't set a false grip so I did the first 5 without.  Noticed afterward I wasn't pulling my feet to my put on the situp, but I was able to do in 2 sets.  Didn't hurt too bad and I am glad that I was able to move well without "good" energy going in.

Saturday, October 6, 2012

Training: 10/6/2012

HRV: 102 (+2/green)-taken sitting up
HR: 48

5 sets:
80sec @ 3k Pace/ 40sec rest
-rest 3min

5 sets:
80sec @ 3k Pace/ 40sec rest
5min Cooldown
Pace: 6:15/mile

Notes: woke up at 4am and couldn't get back to sleep.  Decided to take my HRV at about 6am, saw it was amber, then put my head down and tried to go back to sleep.  I nodded off a little bit, woke up, then decided to take my HRV again.  This time it was green but I still felt in a fog when I got out of bed.  I didn't have much today so I decided to go with what I had for my workout.  

While warming up, I noticed my hips were really sore from lifting the day before.  Made sure to warm-up well and I also did a little bit of run technique work before my run.  While running I noticed my hamstrings were pretty tired.  My heart rate however stayed well below 170 for most of the workout.  Doing this workout at 7:30am, well before things get hot around here, seems to keep my heart rate down.  I need to remember this for next week in San Diego.

Friday, October 5, 2012

Training: 10/5/2012

HRV: 99 (1/green)-sitting up
HR: 47

A. COG SL Jumps: 4x1/leg; rest 20sec b/t
B. Bounding practice
C. Triple Jump Practice (7min)
D. Clean and Jerk: Build to heavy single + 5x1; rest 2min (use 85% of single)
E. Front Squat: 3,3,2,2,1,1; rest 2min (235,255, 270, 275(f)x2)

Notes: Felt a bit tired waking up today.  Over the last three days I have been taking my HRV sitting up so I really can't go by the results for a weeks time.  Had some pop warming up at the gym, but I definitely felt my CNS was fatigued.  The jumping warm-ups felt pretty good, and my body felt fairly fresh however.  Built up pretty slowly on the clean and jerks, and hit a smooth 265lbs., which is usually a tough grind for me.  Good sign that I can now hit 265 consistently.  Decided to make a big PR jump rather than trying to go sub-maximal again, but my brain was just not having it.  Missed the rack on the first try and then got buried on the second try.  When I bottom out with a heavy weight, that is all she wrote.  I dropped down to 280, put a solid pull on it, but just couldn't quite get passed that stick point.  Again, I think the volume and intensity over the last few weeks has just beaten me down, but I remain optimistic that after de-loading I will have the ability to go 280+.  Also thinking about just sticking to a power clean at next week's competition so I don't get buried again.  Technique is there, but just have to have the brain/body behind it.  

Was shot after my first double front squat.  Had nothing left mentally.  Just going to ride this wave and hope that on the other side I am stronger than where I started.  

Thursday, October 4, 2012

Rest Day: 10/4/2012

HRV: 100 (peformed sitting up)
HR: 48

Wednesday, October 3, 2012

Training: 10/3/2012

HRV: 99 (performed sitting up)
HR: 53

A. EMOM x 14min
   EVEN: 2 Bench Press (245,255,260,260,260,265,270)
   ODD: 2 Wtd. Chin-ups (80x4, 82.5x3)
B. EMOM x 10min
   EVEN: 12 Ring Dips
   ODD: 12 CTB Pullups
C1. Prone Incline DB Cuban Rotation: 3x6-8 @ 2012; rest 60sec (12lbs.)
C2. SA Bent Over Trap 3 Raise: 3x6-8 @ 2012; rest 60sec (12, 15,15)

Notes: Had pretty good energy this morning.  Bench press felt pretty good though the chin-ups were very tough.  Ring dips felt good.  CTB pullups felt okay but my shoulder hasn't been right since last Sunday doing mobility on it.  All good elsewhere.

Tuesday, October 2, 2012

Training: 10/2/2012

HRV: 100 (-4/green)
HR: 46

A. Reverse Shot Toss: 5x1.1.1; rest 2min
B. Jerk Dips: 3x5; rest 2min (235,255,275)
C. Jerk Recovery: 5x1; rest 3-5min (255,275,295,325,345)
D. Deadlift: 3x1 @ 80%,87%,92% (315,365,405)
E. Power Clean + Jerk: 3x3; rest 2min (faster each set) (225,205,185)

Notes: Felt very good in the first half of today's workout.  I shortened the ROM in the reverse shot toss felt really good.  Compact and explosive.  Jerk dips felt good and I found the sweat spot of where my body weight should be in my heels.  Jerk recoveries went better today since I threw the gymnastics mats on top of the blocks.  Made things a lot easier because the height was more adjustable and the bar wouldn't bounce all over the place.  Deadlift was where things went a little haywire.  I haven't deadlifted heavy since the beginning of August, but I was expecting to be able to pull somewhat the same as I was before.  I was wrong.  Built to 405, and that was all she wrote.  I guess I need exposure to the deadlift (slow strength) to be more adapted.  I can't just not do it for a month and look to PR.  Need more touches there but right now it is a very low priority with the OPTathlon coming up next week.  It was more to potentiate the power clean and jerks.  Missed one of the cleans on the set of 225.  Deadlifting pulling is very different than olympic style pulling, so I was caught off guard a bit with the bar out in front.  I figured I would do drop-set style work today to see how it would feel.  185 felt like butter.

Monday, October 1, 2012

Rest Day: 10/1/2012

HRV: 103
HR: 45

Training: 9/30/2012

HRV: 98 (-5/amber)
HR: 42

7min Countdown Clock:
8 Rounds of Cindy
In time remaining: Max Cal Row
Cals: 28

Notes: This is becoming a common theme having Sunday be an amber day.   I don't necessarily think its from Saturday night but rather Friday evening into Saturday morning that is effecting me.  Then it ruminates on Sunday's score.  Backed off the volume a bunch (was supposed to be 10min, 10rounds cindy + row, then 5k run).  I was absolutely exhausted the entire day so I over ate and got some r and r.