Friday, November 30, 2012

Training: 11/30/2012

HRV: 94 (-5/green)
HR: 53.6
Click Test: 78

A. Snatch off blocks (mid-thigh): 5x1.1 (moderate); rest 2min (185,195(1), 195, 202.5, 205)
B. Back Squat: 8,8,6,6 @ 20x0; rest 2min 65-80%RM (255,275,285,300)
C1. Cyclist Squats: 4x3 @ 5010; rest 90sec (185,195,205,215)
C2. Wtd. Wide Grip Pullups: 3,2,1,AMRAP @ BWT @ 20x1; rest 90sec (53,63,73,10)
D. KB Windmills: Heavy 4/side-perfect reps (70lbs. both hands)

Notes: Slept pretty well last night, but just couldn't wait to get out of bed and work out.  Did some lateral banded walks before my workout to wake up the glutes.  Squat felt really good.  I was talking to Coach Don McCauley about technique last week and was interested to see what kind of changes it would make.  I focused on pushing back, sweeping the bar in, and then squeezing my butt to open my hips (something I picked up on this week during power cleans).  A lot of solid pulls today, but my catch was just off.  Could have been fatigue, or it just could have been that I was not used to the bar being in that receiving position.  

Lower back was money today so I went after it on the squats.  Hit some solid weights today but I was disappointed I had to pause on my final set of squats.  Cyclist squats were better than last week.  Forearms were limiting factor on amrap pullups.

Tougher to keep the left arm locked out during the KB windmills.  No real other problems otherwise.

Thursday, November 29, 2012

Rest Day: 11/29/2012

HRV: 99 (-/green)
HR: 50
Click Test: 76

Training: 11/28/2012

HRV: 100 (+8/green)
HR: 53
Click Test: 81

A. Strict Muscle Ups: 3xAMRAP(-1); rest 3min (5,5,5)
B1. Press: 5x1.1.1 @ 20x1; rest 90sec (165,180,180,182.5,185)
B2. 360 Pulls, 1/2 tucked: 5x1.1.1.1; rest 90sec (4,4,4,4,4)
C1. Wtd. Bar Dips: 3x8-10 @ 20x0; rest 60sec (44,49,54)
C2. Pendlay Rows: 3x4-6 @ 11x0; rest 60sec (135,145,155)
D1. DB Inc. Cuban Press: 3x4-6 @ 2011; rest 60sec (15x3)
D2. DB Side Bends: 3x8/side @ 2020; rest 30sec b/t sides then 60sec (96x3)

Notes: Went to bed on time last night and woke up right around 6am with very little desterbances throughout the night.  Didn't overeat the night before and was very relaxed before hand.  Woke up feeling good and ready to train.

Warmed up the back, thorax, and forearms and got to work on muscle ups.  They felt very strong, but I made sure not to go toward failure.  Once I practice kipping again, I know I will have a good capacity here.

Press was TOUGH today.  Doing clusters is a WHOLE different ball game then sets of 2 or 3.  Putting down the weight and starting from 0 tension/rebound each time it hard.  Had to really tough out the last 4 sets.  Happy with my effort here.

The extra 360 pull each set was taxing.  Tough on the back today (maybe a little fried from versa climber?).  

Dips felt good today.  Burned like hell, but 10 reps usually does regardless of the weight if you are doing them without pauses.  Rows felt better today.

Slowed down the reps on the cuban press and I was able to control the weight a lot more easily.  Tough but felt good.  Side bends felt good this week.

Tuesday, November 27, 2012

Training: 11/27/2012

HRV: 92 (-6/green)
HR: 59
Click Test: 81

AM Training:
12min Versa Climber (low cadence-high resistance-HR 150-160)
rest 8min
x 3sets
(set 1: no vest, set 2/3: 40lb. vest)

Notes:  Woke up a 2am last night and couldn't get back to sleep.  Ate too much too late and my stomach was dancing in the middle of the night.  Got back to sleep around 4:30 then woke up at 8am for my chiropractic session.  Hit the first workout afterward.  Had pretty good energy coming into the workout.  New what was to come so I was in a decent state of mind.  Warmed up with a 400m empty prowler push.  Boy did this get my calves COOKING!  Took about 6min which was a perfect warm-up for the versa climber.  Our VC doesn't have resistance settings so I was pondering whether or not to wear a weight vest.  I did the first set with cadence around 70-75 and my heart rate was barely geting into the 140s.  Decided to throw on a 40lb. weighted vest it lower the cadence for the next couple of sets.  That did the trick.  Cadence dropped to 55 and heart rate sat between 150 and 160.  It was a pretty terrible experience, but I grow more confident in my abilities after a workout like this.

PM Training:
5min Z1 Row
600m @ 75%
rest 2min
5min Z1 Row

Notes: Held 2:22 for all 600s (roughly a 2:00/500m pace).  No real trouble on this.  Kept my HR under 160.  Focused on good technique and breathing.  

Monday, November 26, 2012

Training: 11/26/2012

HRV: 98 (+5/green)
HR: 52
Click Test: 76

A. Power Clean + Jerk: 5x3+1; rest 3min (185,215,225,230,235)
B. Back Squat: 8,6,6,4 @ 30x1; rest 3min (240,270,280,300)
C. BB Split Squat: 2x4-6 @ 30x0; rest 90sec b/t legs (150,160)
D. Front Squat 1 1/4s: 4x3 @ 32x0; rest 3min (165,185,195,215)

Notes:  Power cleans felt off today.  I know I was working on technique but they just felt slow.  Afterward I realized the problem: I am throwing my hips/thighs into the bar instead of just squeezing my glutes through the bar as it enters my "go zone." Just squeeze the butt, don't throw the hips into the bar.  This is something I am going to have to keep telling myself.  Jerk felt fine.  Light weight.

My back was a bit fried from doing technique work on Sunday, mental note for next Sunday: mobility, no tech work.  Also, my brain was a little fried.  Could have also been from back to back days of coffee (which I don't normally do).  Second set of squats was rough, and I thought I was going to fail on the 3rd set at around rep 4 but was able to pull out 6 reps.  Went for it on the set of 4.

Took a few minutes and loosened up my lower back and then got to the split squats.  Focused on keeping the hips inline and the belly tight.  Definitely helped.  Felt solid.  1 1/4 squats definitely tested my lower back.  Able to go heavier this week than last week.  I need a nap.......

Rest Day: 11/25/2012

HRV: 93 (-7/green)
HR: 56
Click Test: 74

Notes: Woke up feeling pretty good.  Have been getting to bed at 10pm each night and I am getting a much more consistant sleep pattern going.  Went into the gym today to hit about 30minutes of BB tech work with both the snatch and clean.

Saturday, November 24, 2012

Training: 11/24/2012

HRV: 100 (+5/green)
HR: 50
Click Test: 71

10min Versa Climber
8min rest
x 3sets

Notes: Sore from yesterday.  Mostly in butt and hips.  Couldn't get heart rate over 145 during training today.  Don't know if this was from becoming acclimated to the versa climber, or I just couldn't get my heart rate up.  Wasn't too bad today, just gets tedious being in one position that long.  Either way, I think I am continuing to increase my aerobic base.

Friday, November 23, 2012

Training: 11/23/2012

HRV: 95.1 (+1/green)
HR: 51
Click Test: 76

A. Snatch from blocks (mid-thigh): 4x1.1; rest 2min (185,190,195,200)
B. Back Squat: 10,10,8,8 @ 20x0; rest 2min (235,255,270,280)
C1. Cyclist Squats: 4x5 @ 5010; rest 90sec (165,170,175,185)
C2. Wtd. Wide Grip Pullups: 4x1-2 @ 20x1; rest 90sec (67,72,72,72)
D. TGU: 10/arm w/ 70lbs.

Notes:  Snatches felt pretty good today.  Pull felt strong.  No misses working up, but forward on the second rep a couple of times.  Tough to get the bar back into the hips with weight in heels when under fatigue.  Back squats were brutal.  Really pushed it here.  Still haven't puked from squatting, but it is on my to-do list.  Short rest time destroyed me.  Dropped the weight down for cyclist squats to keep good technique.   Had trouble just at the top of the pullups.  TGU were really easy on the right side.  Left oblique was noticeably weaker than my right oblique.  Had a really hard time initiating the movement when holding the KB in my left hand.

Thursday, November 22, 2012

Training: 11/22/2012

HRV: 94 (+15/green)
HR: 54
Click Test: 74

A. Wtd. Strict Muscle-ups: 3x2-4; rest 3min (20 (4), 22.5 (3), 22.5 (2))
B1. Press: 5x2-3 @ 22x1; rest 90sec (160,165,172.5, 177.5, 182.5)
B2. 360 Pulls, 1/2 Tucked: 5x1.1.1; rest 90sec
C1. Wtd. Dips: 3x10-12 @ 20x0; rest 60sec (26,36,36)
C2. Pendlay Rows: 3x4-6 @ 11x0; rest 2min (115,135,140)
D1. DB Incline Cuban Press: 3x6-8 @ 2011; rest 60sec (15)
D2. DB Side Bends: 3x6/side @ 2020; rest 30sec (96)

Notes: I couldn't wait to get up and train today.  Taking 36 hours off was tough but I know it something I needed to do.  Was a little groggy going into the gym, but that is to expected with time out of the gym.  Strict muscle ups felt good today.  Got through the rings pretty easily with 20lbs, and hit solid reps on heavier weights.

Press felt pretty good.  Though I wasn't "feeling it" as much as last week but I still hit heavier weights.  Getting much better at the 360 pulls.   I was able to keep the body in line today.  

Dips burned bad in the chest.  Pendlay rows tested my positioning, not as much as my back.  DB cuban presses continue to be challenging.  DB Side bends felt pretty good.

Wednesday, November 21, 2012

Rest Day: 11/21/2012

HRV: 78 (-8/red)
HR: 68
Click Test: 79

Notes:  Had a half a tequila and soda last night.  Woke up at 2am and couldn't get back to bed until 4:30am.  Woke up and my heart rate was jacked.  HRV was red, so I am going to push today's workout to tomorrow (Thanksgiving).  I have a new rule here on out: in bed at 10PM!!!! 

Tuesday, November 20, 2012

Training: 11/20/2012

HRV: 86.8 (-10/amber)
HR: 58.5
Click Test: 75

AM Training:
5min Z1 Row
4 sets:
1000m @ 75%
rest 3min
5min Z1 Row


PM Training:
Run 10min @ Z1
30min Skill Work/Aer Plyos (HR under 140bpm):
GHD Situps
Wtd. Side Planks
HS Walking
Hurdle Jumps
Tumbling: Fwd/Bwd
MB Reverse Tosses
Hollow Holds

Notes: HRV was ambe today so I decided to skip the afternoon workout.  Did the row intervals this morning and I felt a little sluggish during the warm-up.  Not nearly as much fire as I had yesterday, but that is easy to see with row intervals.  I did some EMOM work with heavy KB swings and walls balls to get warm, then hit a little mobility to get the glutes and hams ready.  Legs were a little fatigued from weight training the day before, but I held a 1:55 for most of the row intervals.  HR avg. 156.  

Monday, November 19, 2012

Training: 11/19/2012

HRV: 97 (-1/green)
HR: 57
Click Test: 78

A. Back Squat: 8,8,6,6 @ 30x1; rest 2-3min (heavier if good recruiting) (215,235,265,285)
B. BB Split Squat: 2x4-6/leg @ 30x0; rest 90sec b/t legs (145,150)
C. Front Squat 1 1/4: 4x3 @ 32x0; rest 3min (165,185,185,205)
D. RDL: 3x5 @ 4010; rest 2min (195,215, 255)
E. Yoke Carry: 6x20sec; rest 1min (305,325,345,365,395,415)

Notes: Finally got a good night's sleep.  Woke up feeling fresh and ready to train.  Got to the gym and warmed up with some run sprints and HSPU, EMOM.  My legs were a little tired from squatting on Saturday, so I threw in an extra warm-up set so I would be right around the weights I would be hitting in my work sets.  Squatting felt good today and I felt I was staying in good positions.  No pain anywhere.  

Left leg definitely more comfortable on split squats (it shoes on video).  I don't necessarily think there is a strength discrepancy as much as there is a lack of mobility in my left hip which prevents good positioning.  Kept front squats a little lighter to keep better positioning.  Racking the bar with the upper back extended allows for better positioning. 

RDLs weren't bad.  Pushed the weight a bit.  Don't really feel this specifically anywhere, but I also focus on activating the lats to keep the bar close, hopefully this translates well into the classic lifts.  Went real heavy on BB walks, felt good and kept midline stable.

Sunday, November 18, 2012

Rest Day: 11/18/2012

HRV: 98 (+1/green)
HR: 56
Click Test: 78

Notes: Sore today.  Woke up in the middle of the night from 3am-4:30am.  I think the half a pizza I ate that evening has some fault.  Took lactaid with the meal however, and felt pretty damn good afterward.

Saturday, November 17, 2012

Training: 11/17/2012

HRV: 98 (-1/green)
HR: 55
Click Test: 78

A. Snatch off Blocks: 3x1.1.1 (moderate); rest 2min (165,175,185)
B. Back Squat: 4x8-10 @ 20x0; rest 2min (moderate) (205,225,245,265)
C1. Cyclist Squats: 4x5 @ 5010; rest 90sec (165,175,180,195)
C2. Wtd. Wide Grip Pullups: 4x2-3 @ 20x1; rest 90sec (46,51,53.5,62)
D. SL BB Deadlift: 3x2/leg @ 3111; rest 75sec b/t legs (165,185,195)

Notes: Overate before going to an early bed time.  Not sure if the first 5 hours I slept because I kept hallucinating that I was still coaching classes.  I still felt full so I got up for a half hour to get some water and to let my stomach settle.  Got back into bed and was able to get back to sleep but it wasn't a very restful sleep.  Didn't help that I had to get up early to run the warm-up at or local 5k turkey trot.  I was feeling better after breakfast but still felt sluggish.

Got to the gym and I was fired up to lift.  Haven't snatched in a while so I was pumped to get after it but I also knew that I wanted to hit perfect technique and I didn't want many misses.  Tweaked my medial left knee during warm-up.  I stomped the floor and I must have broken up a piece of scar tissue there because it was pretty painful.  I did a little squatting and it didn't seem to give me any problems so I used my best judgement and went on with the workout.  

Snatches felt good.  I was staying over the bar nicely and getting back under the bar with pretty good mechanics.  I noticed that when I road the bar down and didn't just drop out I was able to keep better position in the catch.  Either way I caught some good snatches today with little to no problem.

Back squats felt good today and didn't bother my patella tendons at all.  Sat back from the top of the squat and I was able to hold good position so I think this is how I will go about squatting from here on out, rather than trying to go down "perfectly" vertical.  Cyclist squats weren't too bad, but I didn't push it on the weight because I wanted to keep form perfect and recruit the right muscles getting out of the hole.  Wtd. pullups felt good with extension through thoracic.  Kept my shoulder in a better position and I was able to get the chin over the bar every time, heavier than last week.

Lost stability on single leg deadlifts.  Also, going that heavy off one leg, trying to drive it through the ground felt a little sketchy on my knee do I might have extended more from my hip than driving my heels through the ground.

Friday, November 16, 2012

Training: 11/16/2012

HRV: 98
HR: 54
Click Test: 75

12min Versa Climber-slow cadence, high resistance, HR 150-160
rest 8min
20min Z1 Row

Notes: Woke up feeling a little groggy but came around once I started moving around.  Felt good today and warmed up with some wall balls and heavy KB swings.  Haven't got any touches on those in a while so I threw them into a warm-up.  During the versa climber, I kept the HR between 150 and 160 and the cadence between 60 and 70.  Tough day, but felt good overall.

Thursday, November 15, 2012

Training: 11/15/2012

HRV: 89 (+6/green)
HR: 59
Click Test: 75

A. Wtd. Strict Muscle-Ups: 3x1-3; rest 3min (20(2),20(3), 22.5)
B1. Press: 4x2-3 @ 22x1; rest 90sec (155,160,170,180)
B2. 360 Pulls Clusters, 1/2 tucked: 4x1.1.1; rest 90sec
C1. CGBP: 3x8-10 @ 20x0; rest 60sec (165,175,187.5)
C2. One Arm Torso Row: 3x4-6 @ 30x0; rest 60sec b/t arms and after (75,80,85)
D1. DB Incline Cuban Press: 3x8-10 @ 2011; rest 60sec (12x3)
D2. KB Side Bends: 3x6/side @ 2020; rest 30sec b/t sides, then 60sec (70,75,80)

Notes: Felt fired going into today's workout.  I liked the way I warmed up for this workout also. EMOM x 6min going back and forth between sets of kipping HSPU and 50m sprint build ups.  Shoulders and back felt good today.  

Noticed that I need to pull the legs down during the transition of the muscle up so I don't get stuck as easily.

Press felt good today, focusing on extending through the thoracic and not the lumber spine.  360 pulls felt better too when I extended through the thoracic at the bottom.  

CGBP were no problem, though the last set was tough.  Focused on scap retraction on rows. 

Cuban press burned my scaps, and bends were tough on obliques.

Wednesday, November 14, 2012

Rest Day: 11/14/2012

HRV: 83 (-9/amber)
HR: 63
Click Test: 78

Notes: After yesterday's LONG day, I think I need some R and R....and a coffee.

Tuesday, November 13, 2012

Training: 11/13/2012

HRV: 92 (-9/green)
HR: 57
Click Test: None

A. Power Clean from Blocks (moderate): 3x3; rest 2min (205,215,225)
B. Back Squat (85% effort): 10,8,6,6,6 @ 30x1; rest 2-3min (205,225,245,255,265)
C. BB Split Squat: 2x4-6 @ 30x0; rest 90sec b/t legs (135,145)
D. 1 1/4 Front Squat: 4x3 @ 32x0; rest 3min (155,165,175,185)
E. Yoke Walk: 4x35sec; rest 40sec (295,315,335,355)

Notes: Had to wake up really early for a TV spot at our gym.  Decided to hit the workout after since I figured I would be jazzed up from coaching early and being on TV.  Felt good going into the workout, though my lower back was sore and tight from the two workouts the day prior.  Also, when I have restless sleep, my lower back tends to tighten up.  Power cleans felt good today.  Hitting the right positions and continuing seamlessly under the bar.  Back squats weren't too bad either, though my lower back started to tighten up toward the last few sets.  I would say that would be the limiter here.  Weight was easy on the legs, tough on the lower back.  Back was still tight during split squats though I feel the left side is easier than the right.  I think it has to do with the support leg being more mobile and easier to get down in the right position.  

Lower back was real tight at the beginning of front squats, but I rolled on a softball between the first and second set and that seemed to loosen things up.  Felt good from then on out.  Also, on the first set, I didn't focus on extending through my thoracic.  After the first set I pulled my shoulders back and that allowed me to stay a tad more vertical while holding a good position with the knees.  Yoke walks were tough as I went heavier than I ever have before.  After the workout my distal insertion points of my patella tendons were tender.  

Monday, November 12, 2012

Training: 11/12/2012

HRV: 101.3 (+11/amber)
HR: 52.3
Click Test: 78 (+2)

AM Training:
Row 5min @ Z1
6 sets:
Row 600m @ 75%
rest 2min
5min Z1 Row

Notes:  Kept my HR right around 150-160bpm during these intervals.  My heart rate increased toward the end of the intervals but I think the effort was still in the 75% range.

PM Training:
Versa Climber:
2 sets:
10min @ Slow Cadence (150-160 bpm)
rest 8min

Notes: I liked the versa climber work today.  Felt very good.  Kept the cadence between 60 and 70/ minute and my HR between 150 and 160.  Don't have any metrics to go by other than the cadence, but I really liked doing this.

Sunday, November 11, 2012

Rest Day: 11/11/2012

HRV: 90 (-/green)
HR: 58
Click Test: 74

Notes: Got to sleep later last night.  Feel pretty good this morning.  Body feels pretty good as well.

Saturday, November 10, 2012

Training: 11/10/2012

HRV: 90
HR: 56
Click Test: 76

A. Power Snatch off blocks (mid-thigh): 3x5 (lighter); rest 2min (115,135,145)
B. Back Squat: 4x8-10 @ 20x0; rest 2min (moderate loads) (165, 185, 195, 205)
C1. Front Squat: 4x5 @ 20x0; rest 90sec (keep bar speed fast) (165, 185,195, 205)
C2. Wtd. Wide Grip Pullups: 4x2-3 @ 20x1; rest 90sec (36,41,46,51)
D. SL BB Deadlift: 3x2-4 @ 3111; rest 75sec b/t legs (100,115,125)
E. RDL: 3x5 @ 4010; rest 2min (165,185,195)

Notes: Long morning before hitting this workout in the afternoon.  I was fired up to snatch, but I knew I had to keep it "lighter" in order to build my body up to more speed/ballistic movements.  Focused on the turnover at the top and punching out, while keep torso upright and extending back through thoracic rather than through lumbar.  Felt good today, felt very good.  

Discovered something in my squat today.  Noticed that when I really drive back on the eccentric, I can't generate force through the ground.  I think this is because my center of mass is well behind where I am generating the force.  I can see why being shorter in the legs or having really good ankle flexibility is an advantage.  Pullups felt pretty good.  Really focused on good shoulder position and pulling shoulder blades down and together.  SL deadlifts were pretty good today.  Felt is mostly in lateral hips.  RDLs were okay, lower back was a little tender by this time.  

Friday, November 9, 2012

Rest Day: 11/9/2012

HRV: 89 (-5/green)
HR: 58.1

Notes: Woke up feeling pretty good today.  Back is almost 100%.  Body feels good and I am itching to snatch tomorrow.  

Thursday, November 8, 2012

Training: 11/8/2012

HRV: 93.1 (did not take yesterday)
HR: 56

Versa Climber x 1min
Skipping Rope x 1min
Stair Climbing x 1min
Row x 1min
x 10sets

Notes: Woke up and went right to the gym.  Upper back is still a little tight but much better than yesterday.  I changed things up and used the versa climbers and did some stair climbs.  Kept HR right around 140 BPM.  Versa climbers jacks the HR up.  Felt good today. NO SUGAR BEFORE BED!

Wednesday, November 7, 2012

Training: 11/7/2012

HRV: Not working

A Wtd. Strict Muscle-ups: 5x1-3; rest 3min (w/20lbs. 2,2,2,1,2)
B1. Push Press: 3x5 @ 20x1; rest 90sec (205,225,227.5)
B2. 360 Pulls on Rings: 3x4; rest 90sec (3x4)
C1. CGBP: 3x10-12 @ 20x0; rest 60sec (155,160,165)
C2. SA Torso Rows: 3x6-8 @ 30x0; rest 60sec (65,70,75)
D1. DB Incline Cuban Press: 4x8-10 @ 2011; rest 60sec (12lb.x4)
D2. GHD Side Situps: 4x5-8 @ 2020; rest 30sec, then 60sec

Notes: HRV was not working today but I did my click test and I was at a 78 (avg. about 77) so I went into training as planned.  Felt good going into the gym and had good energy.  Elbows were a little tight before hand and I was a little nervous doing muscle ups.  Once I got into the swing of things, they were all good.  Focused on keeping the shoulder in a good position during muscle ups and trying to pull the scapular all the way together.  For push press, I tweaked my upper back on my second set.  When lowering my 5th rep, the upper back locked up (cramp?) and I immediately had pain in the area.  I think this is the same issue I have had before.  The rhomoid and scap levator freaking out under eccentric load and then freezing up to protect the spine.  Rolled out a little and did a little stretching and things seemed to eleviate.  Continued on with my workout and didn't have too much trouble with that area, just an annoying throbbing.  

Still not proficient on the 360 pulls.  Don't have enough scap strength to pull myself over (or it could be core strength).  CGBP were terrible.  Back/forearms were smoke, so rows were really tough.  Only did two sets of side situps because I have bruises on my hips from doing this over the weekend.  Just couldn't find a comfortable position.  Kept it "doable" in cuban press so my back didn't freak out too much.

Tuesday, November 6, 2012

Training: 11/6/2012

HRV: 97 (+7green)
HR: 53

Run 10min @ Z1
20min work, paced to keep HR below 140 BPM:
10 Box Jumps 30"
1min Wtd. Side Plank (L)
10 OH MB Throws
10 Hurdle Jumps
1min Wtd. Side Plank (R)
10 MB Reverse Tosses
Hollow Hold-accumulate 3min

Notes: Energy stunk today and didn't really want to train.  Once I got into it though I felt good.  Side planks seem to be getting a bit stronger.  Hollow holds sucked.  BAD.

Monday, November 5, 2012

Training: 11/5/2012

HRV: 90 (+11/green)
HR: 58

AM Training:
5min Z1 Airdyne
2min @ 80%
2min @ 50%
x 3
-rest 5min
2min @ 80%
2min @ 50%
5min Z1

PM Training:
A. Power Clean off Blocks: 3x5; rest 2min (moderate weight) (195,205,215)
B. Back Squat: 10,8,6,4 @ 30x1; rest 2-3min (80% effort, focus on recruitment) (165,195,225,255)
C. BB Split Squat: 2x4-6 @ 30x0; rest 90sec b/t sides (115,135)
D. Front Squat: 4x5 @ 21x0; rest 3min (80% effort, focus on recruitment) (165,185,195,205)
E. Yoke Carry: 5x35sec; rest 50sec (255, 305, 325,325)

Notes: Airdyne went okay in the morning.  Felt a little tired and groggy going into this one.  Need to warm-up a little better because the fatigue in my legs accumulates pretty quickly and it tends to be the limiter.  Legs were a bit fatigued afterward but nothing crazy.

Had decent energy going into my second workout, but my legs were just dead.  Power cleans felt good but my knees were aching afterward.  Squats felt heavy, but focused on good technique and tight midline.  Can't keep my knee from dropping in slightly on the way out of the hole.  I think I push my knees out to get more vertical in the hole.  When I come out the track back in.  Anterior knees felt cranky after the split squats (patellar pain).  Notice on my front squats I can't come out of the whole vertically.  I think this is my limiter in my front squat.  My back angle is forward and it puts a lot of pressure on my upper back to hold the bar.  Yoke carry felt okay on my midsection, but again, my knees were a little achy.  

Sunday, November 4, 2012

Rest Day: 11/4/2012

HRV: 79 (-5/amber)
HR: 65

Notes: 4 days of training straight.  Feel pretty good.  Stayed up to watch the 'Bama/LSU game.  It was well worth it.  Thank goodness for daylight savings time!

Saturday, November 3, 2012

Training: 11/3/2012

HRV: 85 (-8/green)
HR: 61

A. Ring Series x 3; rest 5min

  • Strict muscle ups AMRAP (-1) 4,4,4
  • Strict Ring Dips AMRAP (-2) 6,7,7
  • Max L-Sit Hold 15,13,12
  • Roll through to hang
  • Single Leg 360 Pull
  • Strict Ring Pullups AMRAP (-2) 2,1,1

B. Ring HSPU: 3xAMRAP (-2) @ 30x2; rest 2min (6,4,5)
C1. GHD Side Situps: 3x5-8 @ 2020; rest 30sec b/t sides (20x3)
C2. Dragon Flags: 3x5 @ 5count neg.; rest 60sec
D. DB Incline Cuban Press: 3x6-8 @ 3021; rest 90sec (15,12,12)

Notes: Got to sleep later than usual and had a later than usual dinner.  Over stuffed going to bed made me restless.  Woke up a little groggy.  Got to my workout after class and personal training and I wasn't too fired up.  Hit some strict pullups and wall balls before getting to handstand holds and ring supports.  Still having trouble with freestands. Just can't get straight and stacked.  It's definitely not a strength thing.  I just need to get set in the right position.  

Ring series went okay today though my pec/front delts were very tight today, preventing a bit of external rotation and proper overhead position.  Ring HSPU were okay though there was a knot in the strap that made sliding my legs up very uncomfortable.  

Tried to remain hollow during dragon flags and not overextend.  Side situps were much tougher this week.  Cuban press was challenging because shoulders were smoked.  Went heavier on first set and really was getting good ROM so dropped for sets 2 and 3.

Friday, November 2, 2012

Training: 11/2/2012

HRV: 93 (-2/green)
HR: 58

A. Wide Stance Low Bar Good Mornings: 4x4-6 @ 40x1; rest 4min (165,185,195,205)
B. SL BB Deadlift: 4x4-6 @ 3111; rest 75sec (95,115,125,130)
C. SL DB Back Extensions: 3x6-8/leg @ 2010; rest 30sec b/t sides (20)
D. Dimel Deadlift: 3x15-20 w/ 30-40% 1RM; rest 2min (145,150,155)

 Notes: Felt very good waking up this morning.  I was just fired up to train.  Low bar good mornings are just awkward for me.  I can't get the bar in a comfortable position and it usually end up emphasizing my lower/mid back than my butt and hamstrings.  SL deadlifts felt better this week with the slight raise in the starting position.  At the end of each set my glutes were burning.  SL back extensions went okay as well.  Dimel deadlifts were a good finisher.  Not too challenging, but a good way to emphasize position and hip extension.

Thursday, November 1, 2012

Training: 11/1/2012

HRV: 95 (+5/green)
HR: 57

Wtd. Side Planks: 3x60sec/side; rest 90sec b/t sides (15,15,20)
Yoke Carry: 5x35sec; rest 60sec (275,285,295,305,315)
Airdyne 5min @ Z1
Airdyne 2min @ 80%
Airdyne 2min @ 50%
x 5sets
Avg. 44 cals/2min
Avg. Watts: 315

Notes: Felt pretty good getting up this morning despite waking up for a few hours in the middle of the night.  When this happens I have been taking a little magnesium and within an hour I seem to get back to sleep.  Did a brief warm-up then went right into the side planks.  Feeling more comfortable with this movement.  I built up in BB carries.  All sets felt good and wasn't too crazy of a challenge.  Just focusing on keeping hips in proper position while maintaining midline stability.  Airdyne felt good, even though my quads are still smoked from Monday.  Noticed that the cadence is what dictates the wattage on the Airdyne.......