Monday, December 31, 2012


HRV: 93 (-1/amber)
HR: 60


A1. Front Squat: 6 x 5 @30X0, rest 2 min (185,205,225,245,247.5,250)
A2. Tucked Cranks: 6 x amrap(-2) @2121, rest 2 min (6x3)
B. Power Clean + Strict Press @155lbs: 3 x 1 + amrap; rest 3 min (7,7,7)
C. Power Clean @225lbs: 3 x amrap in 60 sec; rest 60 sec (9,5,5)

Notes: Felt pretty fired up going into this workout, but the front squats got to me.  Just a tough tempo and movement.  Tucked cranks weren't too bad and I focused on using the lats to control the eccentric.

Power Clean and strict press went well.  Was able to be consistant from set to set with solid reps and full lock outs.  One thing I needed to focus on was not overextending from my lower back, and rather extend through my thoracic.  

I knew that the power cleans were going to suck.  I haven't worked on ANY capacity work, and it was interesting to see how this would go, especially after a ton of front squats.  My pull in the clean is still a hair off, preventing me from getting back under the bar with my elbows high.  I don't like to catch with low elbows because it jacks up my wrists.  When the pull is off and the legs are fatigued, it gets a little dicey.  Need to figure out that pull!!!!!!  This is only a starting point, so spirits are still high heading into the new year.

Sunday, December 30, 2012

Rest Day: 12/30/2012

HRV: 94 (+7/green)
HR: 57

Notes: Felt good today.  A bit tired, but feeling good.  Ready to train tomorrow.

Saturday, December 29, 2012

Training: 12/29/2012

Made of white gold...........

HRV: 87 (-6/amber)
HR: 63


15 min Z1 warmup
12 sec Low Prowler Push tough/rest 'til HR 135 x 8 (used 50lbs.)
5 min active rest--
Row 5k @75% (19:59.8)

Notes:  Woke up this morning a bit earlier than normal.  Got up and got to the gym.  Warmed up with 15min of airdyne, row, skipping rope, light wall balls, and running (1min each).  12sec intervals hurt after set 5.  It was a systemic pain which would lead me to believe that lactate was building in my system.

Felt pretty good on the row.  Held a 2min pace for the first 2500m, then I bumped it up to 2:02.  From there I dropped it one second every 500m.  Heart rate averaged 174 during the 5k, and maxed out at 179.  Felt about 75% during the entire row.

Friday, December 28, 2012

Training: 12/28/2012

HRV: 93 (+5/green)
HR: 56


A1. Back Squat: 3 x 2 @10X0, rest 20 sec (use a weight where the concentric bar speed barely slows by the 2nd rep) (295)
A2. Box Jumps for Height: 3 x 1.1.1; rest 4 min (step down to lower boxes)(42,44.5,46(f))
B. Power Snatch: 1 rep EMOM for 12 min - add as you go (165,170,175,180,185,190,190,195,200,200(f),200(f),200(f),190(f),190,195)
C. Petersen Step-Ups: 3 x 10,8,8 @1010, rest 45 sec b/t legs (135,155,175)

Notes: Weird day today.  Felt strong today, but lacked mental focus.  I suppose getting lousy sleep the last couple of nights has caught up to me.  

Squats felt pretty good though my glutes were firing as sharply as usual.  Didn't warm-up properly for the box jumps, just "jumped" right into it and didn't build up.  This threw me off a bit.  

Second time hitting snatches with tweak in technique.  The sequencing is better but now I have to be more agressive with my hips. I am tentative because I don't want to bump the bar out.  

Step-ups felt good.

Thursday, December 27, 2012

Training: 12/27/2012

HRV: 88 (+6/green)
HR: 61

30min Z1 Run (performed after waking, fasted)
15min Mobility

Notes:  Got to sleep a little late last night but still had a pretty good night's sleep.   Felt good to get out and run on a cool crisp morning.  Body felt good.  Breathing was fine and kept my HR under 140.

Wednesday, December 26, 2012

Training: 12/26/2012

HRV: 83 (-18/amber)
HR: 62

A1. Press: 5 x 3,1,2,1,6; rest 2 min (180,192.5,190,207.5,185(5))
A2. Tucked Cranks: 5 x amrap @3131, rest 2 min (failure of tempo) (5x3)
B. Tucked Front Lever Negatives: 1 every min for 6 min, 6 sec negative. Tuck as needed to hit rep speed goal.
C. L-Pullups: complete 20 perfect reps (complete)

Notes: Ate late last night and woke up at 4am.  Was in and out of sleep until about 7am when I decided to get out of bed.  HRV was amber, but since there was a ton of volume today, I decided to play it by ear when I started warming up.

Press felt pretty solid today, though my shoulders were a bit achy.  Tucked crank were okay, L position felt good, but it gets messy on the transition from the L to the tuck.  My body can't decide which muscles it wants to use.  

Front lever negatives felt better today than last week.  I figured out that essentially, the body moves independent of the shoulders in order to stay in hollow position.  For the L-pullups, I focused on keeping a better foot height and tighter L.

Tuesday, December 25, 2012

Rest Day: 12/25/2012

HRV: 101 (+5/green)
HR: 55

Notes: Merry Christmas

Monday, December 24, 2012

Training: 12/24/2012

HRV: 96 (-/green) (seems that my heart rate chest strap was whacked out so I took out the battery and it seems to be working correctly now)
HR: 55

A. Back Squat: 5 x 3,1,2,1,6; rest 4min (305, 325, 325, 345, 305)
B. Hang Power Clean + Jerk: 3 x 2 + 1; rest 3 min (235, 250, 267.5 (f))
C. Airdyne 2 min @85%aerobic/rest until HR returns to 130bpm x 5 (track cals/rest time)
1. 44/:52
2. 43/:56
3. 46/1:03
4. 45/ :58
5. 45/ :54
Mobility work - hip focus (SMFR, pelvic tilts, long lunge stretches)

Notes: Felt pretty sharp today but my strength was just not there.  Must be the three days in a row training, otherwise, I had a very solid training session today.  

Back squat technique is feeling solid.  No knee buckling of the knees, back is staying nice and neutral.  Just need to keep getting stronger with this technique.  The set of 6 reps almost made me puke out of my eyes.

Still getting used to keeping hips back during the pull for hang power cleans, so as the weight got heavier, I had a harder time staying over the bar.  A few more touches here and I know I will be squared away.  Tough getting momentum from the high hang but hitting 267.5 is nice in itself.  Just a hair away from hitting for a double.  

Airdyne felt good.  Hit a couple of sets at 65 and 75% before getting into the intervals.  Heart rate maxed out at 178 BPM but my heart rate came down each time in less than a minute for all but one interval.  Increasing the duration but keeping the power output the same gives me good confidence that I am increasing my fitness.  Hit some hip mobility afterward.

Training: 12/23/2012

HRV: Not working

15 min Z1 warmup
10 sec Low Prowler Push tough/rest 'til HR 135 x 15 (100lbs.)
5 min active rest--
25 min Versa-Climber - slow cadence, high resistance. (HR <165 40lb.="40lb." b="b" bmp="bmp" vest="vest" w="w" weight="weight">

Notes: Woke up this morning feeling okay, but a bit tired.  Went to bed at 10pm and didn't wake up until 7:15am.  I guess I was catching up on sleep from the day before when I woke up at 5am.     

Got to the gym and did some running, airdyne, and rowing to warm-up.  Didn't have great energy.  Loaded up the prowler and got to work.  Felt okay during prowler pushes, but couldn't dig too deep.

The versa-climber was absolutely miserable today.  I didn't get my HR up over 165 the entire time despite pushing the pace.  I really had to set micro-goals and "Rory Hanlin" this workout.  Took it one minute at a time and counted the reps to get through it.  Felt good afterward with a sense of a accomplishment.  

Sunday, December 23, 2012

Training: 12/22/2012

HRV:Not working

A1. Back Squat: 5 x 3 @10X0, rest 20 sec (use a weight where the concentric bar speed barely slows by the 3rd rep) (275x5)
A2. Box Jumps for Height: 5 x 1.1.1; rest 4 min (step down to lower boxes) (37.5, 40", 42", 44", 44.5" (f))
B. Power Snatch: 2 reps every 2 min for 20 min - add, try to complete the reps in the 1st 30 sec (115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 170, 175, 180, 180, 180, 180, 180, 180, 180, 185)
C. Petersen Step-Ups: 3 x 12,10,8 @1010, rest 45 sec b/t legs (115,135,155)

Notes: Woke up early and got to the gym to warm-up.  Cold down south now so it is taking a little longer to get a sweat going.  Had good energy going into the workout.

Back squat feeling very good, but I had a bit of tenderness in my L5-S1 after squatting.  I think the heavier back squats going right into hip extension tweaked the small muscles between my lower vertebrae.  Nothing real bad, just tender.  

Tweaked my lifting technique and it seems to be helping.  Missed two lifts going up, but came back to hit them.  Limiter here was keeping the bar height so I didn't have to squat all the way down.  Went TnG for almost all reps.  Want to get used to bringing the bar back down properly.

Petersen step-ups felt good, with more emphasis on quad this week, rather than calf.

Friday, December 21, 2012

Rest Day: 12/21/2012

HRV: 93 (-6/green) acting up this morning
HR: 60

Notes:  Had a little trouble going to bed last night.  I think I had a little anxiety with the world ending today and all.

Thursday, December 20, 2012

Training: 12/20/2012

HRV: 100 (+6)/green)
HR: 52

A1. Press: 5,3,1,3,5 @ 20x1; rest 2min (160,170,190,180,172.5)
A2. Tucked Cranks: 5xAMRAP @ 3131; rest 2min (3,3,2,3,3,)
B1. Push Press: 3x3 @ 63x1; rest 2min (pause 3 counts out sticking point) (175,175,180)
B2. L-Pullups: 3x12; rest 2min (rest as needed to complete perfect reps)
C. Front Lever Tucked Negative: EMOM x 6 @ 6sec negative

Notes:  Woke up with pain in my jaw.  Thought it might be an ear infection, but it looks like it is tightness and inflammation in the TMJ.  I will have to have my chiropractor look at it the next time I see him.  I hear that ART in this area is the most painful spot. Must be happening during sleep because I am not clenching my jaw during the day.  

Felt pretty good otherwise.  I warmed up with some muscle ups and double unders after hitting some mobility.  Press went pretty well.  I think 172.5 for 5 might be my best yet, but I will have to look back through my training logs.  Tucked cranks were tricky.  Couldn't really get from the L position, into the front lever without letting my hips drop.  

Push press felt good.  Strong on the way up and at the sticking point.  In looking at the video, the L-pullups weren't as sharp as I had originally thought.  Legs look a little low though when I was performing them, they felt very high.  The fatigue from the cranks probably threw me off.  Need to be more cognizant of the legs being above parallel.

Front lever tucks went okay.  Needed to tuck more as the minutes went on to ensure proper tempo.  Lats were smoked by the end. 

Training: 12/19/2012

HRV: 94.1 (+13/green)
HR: 60

Airdyne 10 min @Z1
Airdyne 90 sec @85%aerobic/rest until HR returns to 130bpm x 12 (track cals/rest time)
Run 15 min @Z1


SetCalsRecovery Time
       1      30         ?
       2      29         :42
       3      32         :42
       4      32         :45
       5      32         :51
       6      33         :60
       7          34         :52
       8      34         :52
       9      35         :?



Notes: Got up, had a shake and got to warming up.  Hit a 5min Z1 session that did some mobility to warm-up the lower back, hips, and quads.  Went back to the airdyne and did two 90sec intervals, increasing the intensity each time to cage the intensity of the session.  First couple of intervals were okay, and recovered fairly quickly.  I got into the swing of things around set 5.  Limiter seemed to be burning in the VMOs, but I am quickly realizing that this is always going to happen, and I just have to get used to it.  It doesn't mean, however, that I am going to spill over.  That is an entirely different feeling.  Stayed on the bike from intervals, all the way through the cooldown.  Seems like I am becoming acclimated to going long again (back to my triathlon days).

Tuesday, December 18, 2012

Training: 12/18/2012

HRV: 93 (+13/green)
HR: 57

A. Back Squat: 5 x 5,3,1,3,5 @30X2; rest 5 min
B. Back Squat Eccentrics: 3 x 1 @50A0, rest 3 min
notes-hooks, or leave on pins and re-load. Add per set if you can show full control.
C. Back Squat: 1 x 8-10 @30X0
D. Hang Power Clean + Jerk: 4 x 2 + 1; rest 3 min

Notes: Woke up this morning at about 6:30 and took my HRV.   HR was a lot lower and there was a lot more variability than yesterday.  Felt pretty good getting out of bed, and knowing that I had to train today made it even more exciting.  

I tweaked my squatting technique last week and I decided to stick with it for today's squatting workout.  I drive my hips back a bit in the initiation of the squat, and then it is bending the knees from there.  I notice on film that this prevents the knees from excessively driving out and then dipping in on the concentric movement.  The hamstrings and glutes felt much more load as well. Felt strong in position of the torso as well.  I think I am going to be sticking with this from now on.  I might have been able to go heavier, but with other technique, I was having trouble at these weights.  Today, it was cheesecake.

I felt the biggest difference in the back squat eccentric with heavy weight.  I was able to control the weight all the way to the bottom this week with heavier weight.  Ten rep set was easier than last week at 225lbs..

As for the HPC, it felt light today.  The only miscue I had was the first set at 265lbs..  I didn't continue to drive the knees back as I brought my hips through and this sent the bar out front causing the miss.  I think I had a lot more in me today, but decided to call it after I hit 265lbs. my second time.  I have to remind myself, "Drive the knees back and continue extension with the hips!"

Monday, December 17, 2012

Training: 12/17/2012

HRV: 80 (-/red)
HR: 63


Notes: Taking today off.  I went to bed at 10pm and woke up a little before 8am.  Feel pretty good, but I am going to listen to the HRV and take today to recover.

Sunday, December 16, 2012

Rest Day: 12/16/2012

HRV: 80 (-20/amber)
HR: 59

Notes: had one shot of tequila last night.  Woke up at 5am and I felt like absolute garbage.  Struggled with queazy stomach all day.  Back to training.....

Training: 12/15/2012

HRV: 98.2 (-1/green)
HR: 60.6

15min Z1 Warm-up
Low Bar Heavy Prowler Push x 10sec
rest until HR dips back under 130
-rest 5min
20min Versa Climber (HR between 160-170)

Notes: Woke up and got right to the gym to start my workout.  Did a mix modal Z1 warm-up.  Hit the prowler pushes with 70lbs. on the prowler.  Footing was tough.  Took approximately :50sec each time to recover my heart rate.  Heart rate got up a bit on the versa climber, but I controlled my heart rate by breathing in, holding for a count, and then slowly letting the air out.

Friday, December 14, 2012

Training: 12/14/2012

HRV: Not working

A.  2 Power Snatch: EMOM x 20min (add per set) (155,160,165,170(1),170,170,175,175,175,175,175,180,180,180,180,165,165,165)
B1. Back Squat: 5x5 @ 10x0; rest 20sec (use weight with fast, constant concentric) (205,225x4)
B2. Box Jumps for height: 5x1.1.1; rest 4min (step down) (33,36,39,42,44)
C. Petersen Step-ups: 3x15,12,10 @ 1010; rest 45sec b/t legs (95,105,125)

Notes: I left my heart rate monitor in the living room so I didn't bother taking my HRV today.  I felt pretty good, and body felt surprisingly fresh.

Warmed up with some jump roping and slam balls.  Then hit a bit of mobility.  I think my brain was not working because I thought that this workout was not going to be that taxing.  I figured I would be going much heavier than I did, but boy was this workout tough.  Started lighter, but the little tweak in technique that I have been practicing hasn't quite taken hold yet.  I can see when I miss that the hips go to the bar, but I think this happens because I don't push far enough back with the bar, and as I initiate the pull, my hips travel forward.  

I tweaked my form on my back squats pushing the hips back and staying back to load more of the butt and hamstrings.  This felt solid today, but I am not sure if it allows me to stay as vertical.  I will play around with it some more.  Box jumps felt very good.  Petersen step ups were okay.  Tough on the quads, but nothing crazy.  

Thursday, December 13, 2012

Training: 12/13/2012

HRV: 100 (+4/green)
HR: 52

Lactate Threshold Test
**I will put together an entire post on this later this weekend.

Wednesday, December 12, 2012

Training: 12/12/2012

HRV: 96 (-2/green)
HR: 58

A1. Press: 4,2,4,1 @ 20x1; rest 2min (165,185,175,195,207.5(f))
A2. Pull to Inversion: 4xAMRAP @ 3131; rest 2min (4,3,3,3)
B1. Push Press: 3x3 @ 60x1; rest 2min (205(2), 195, 200)
B2. Front Lever Negatives: 3x3 @ 61x1; rest 2min (1, 2xhalf tuck)
C. L-Pullups: 30 reps w/ perfect technique, rest as needed

Notes: Got a good night's sleep.  Had a eye cover by my bed and I put it on when I woke up in the morning so I didn't let the light wake me up.  Got up and ate right away.  Waited about 2.5 hours and then started to warm-up for my workout.  I think full emptying of the gut allowed for a better workout.  Need to let myself digest a bit longer more consistently (which means getting up eating and then taking enough time before the workout).  

Press felt pretty good today.  195 was like butter, but new PB was just out of reach for today.  I found that the ring inversion are also just outside my reach.  I can get to parallel to the ground, but then I don't have enough strength in my lats to start inverting. 

Push presses were brutal with the long tempo.  Found that my stick point in the press was also the hardest spot to control during the push press negatives.  Went down in weight after the first set to allow for full control during my stick point.  Couldn't control the negatives on the front levers so I switched to 1/2 tuck after the first set.  Again, the lats are just not strong enough yet.

L-pullups felt very good.  The first two sets I noticed I felt it much more in my arms and biceps.  After that I though about using more of my back and the fatigue in my arms decreased.  Performed the 30 reps in sets of 5 and it took a total of 7:30 to complete, making sure to keep a proper L position on each rep.

Tuesday, December 11, 2012

Training: 12/11/2012

Just me, the airdyne, and some tunes.......

HRV: 97.4
HR: 54

10min Z1 Airdyne
10 sets:
90sec @ 85%
rest until HR reaches 130 BPM ...


Set Cals Recovery Time
       1       33          :52
       2       34           ?
       3       33          :48
       4       33          :52
       5       34          :50
       6       33          :53
       7           34          :60
       8       34          :58
       9       35          :60
      10       34          :53

Notes: Felt pretty good this morning though I woke up early again.  Went to my doc and go some ART, then came home and hit this workout on my Airdyne in may garage (usually use the one at the gym which is a bit newer).  My Airdyne doesn't have watts, so I used RPMs instead to track my cadence during the intervals.  The calorie count is probably a little different as well, so it would be hard to compare this week and last week on that basis.  However, the recovery times were a little bit longer this week, with my heart rate was higher on average than last week (maxed out at 180 on a few sets).  Didn't really feel lactic on any of these sets so I didn't pay it mind.  What I did focus on was trying to get my heart rate back down as quickly as possible.  On a few sets I stood around, while others I sat on the Airdyne and focused on "breathing"my heart rate back down.  Good effort today.

Monday, December 10, 2012

Training: 12/10/2012

HRV: 94 (-/green)
HR: 58

A. Back Squat: 4,2,4,1 @ 30x2; rest 5min (295,325,305,345(f))
B. Back Squat Eccentrics: 3x1 @ 50A0; rest 3min (365,345,345)
C. Back Squat: 1x8-10 @ 30x0 (255)
D. Hang Power Clean + Jerk: 4x3+1; rest 3min (215,230,240,255)

Notes: Had a decent night's sleep last night but I was feeling a little off mentally.  Got to gym and got a good warm-up in.  Noticed that my strength felt good, but mentally was just not there.  My body just wouldn't respond.  Could have been lack of rest this weekend, or it could be just a low in training.  Squats felt heavy today.  I find that higher reps/tempo are fine, but just putting a heavy bar on my back is HARD.  Bottom of squat just isn't strong on the eccentric.  Once I get below parallel, I can't really stop the bar.  Felt good on the set of 10 though, hitting a solid, tough weight.

Hang power cleans were a little off today.  Not staying back and through my heels as I bring my hips through, throwing the bar out a bit.  

*** through in some C.o.C. training between sets of back squats.  5reps with #1 each hand between sets.  After the workout I did 3 sets of wrist roller w/ 30lbs.  Going to be throwing this in the twice a week during lower body workout.

Sunday, December 9, 2012

Rest Day: 12/9/2012

HRV: None (no HR monitor)

Notes: left my heart rate monitor at the gym so I didn't take my HRV today.  Got to bed early last night (9:45pm) and woke up really early (5am).  Felt pretty good this morning and I think overeating yesterday on clean foods was definitely beneficial.  Body feels good.  I am thinking of doing some light stretch today and then just relaxing.  Anxious to find out what my next phase in training will look like.

Training: 12/8/2012

HRV: 85 (-15/green)
HR: 61

45min Z1 Work

Notes: Woke up this morning feeling pretty good.  HRV was really reading my heart rate (probably too low).  It took about 15minutes to get a reading and when it did I was at -15.  I had recovery work today anyway so I didn't mind either way.  Had just airdyne scheduled but I decided to change it up for the first 35 minutes and did mixed modal work (airdyne, row, rope skipping, stair climb, and run).  The last 10minutes was spent on the airdyne.  Felt pretty good but I know I have to eat more since I am down a few pounds.  Long week with little time for food.  Have to be careful with this!

Friday, December 7, 2012

Training: 12/7/2012

HRV: 99 (+5/green)
HR: 54
Click Test: 86

A. Snatch: 5-7 x 1.1 (moderate, go be feel); rest 2min (155,170,180,190,200,210(1),210)
B. Back Squat: 5,5,5,5,10-12 @ 20x0; rest 2min (275,275,275,275, 225)
C1. Cyclist Squats: 3x3 @ 5010; rest 90sec (185,205,225)
C2. Wtd. Wide Grip Pullups: 3x 1.1.1 @ 20x1; rest 90sec (70(2),70(2), 58)

Notes: snatches felt good today.  Shoulders were a bit fatigued from the workout the other day so my catch was a little soft.  I can probably get the bar in the hips a little deeper further back into my heels, but for the first time snatching since this summer, I am pretty pleased.  Speed was good.

Back squats were a little tough today.  Wanted to keep the bar speed up so I didn't have any "grinder" reps.  Focused on the glutes the entire time during the cyclist squats.  Wide grip pullups were tough today.  Guess Wednesday had a greater effect on me than I thought.

Thursday, December 6, 2012

Training: 12/6/2012

HRV: 94 (+5/green)
HR: 57
Click Test: 84

Notes: Much better sleep last night.  Woke up and the throat felt much better.  Day off from training and no personal training.  Gonna overeat and have some coffee.  Good day to be alive!

Wednesday, December 5, 2012

Training: 12/5/2012

HRV: 90 (+8/green)
HR: 56
Click Test: 90

A. Strict Muscle Ups: 3x6; rest 3min
B1. Press: 6x1.1.1; rest 90sec (170,175,180,182.5, 185 (2), 185)
B2. 360 Pulls, 1/2 Tucked: 6x1.1.1.1; rest 90sec
C1. DB Incline Cuban Press: 3x4-6 @ 2011; rest 60sec (15)
C2. KB Side Bends: 3x8/side @ 2020; rest 60sec (106)

Notes: Woke up with a swollen tonsil.  Didn't prevent me from training but I know I am going to need a good night's sleep.  Kept breakfast light and I felt very good in my workout today. 

Last couple of sets of muscle ups were tough but got through all reps.  Press felt good today and I was able to keep good extension through my thoracic.  The 3rd and 4th rep of each set of the pulls were rough.  Definitely tough on my abs.  

No problems on the cuban press and side bends.

Training: 12/4/2012

HRV: 82 (-15/amber)
HR: 62
Click Test: 90

10min Z1 Airdyne
Airdyne 90sec @ 85%
rest until HR returns to 130 bpm
x 8sets
15min Z1 Airdyne

Cals  41       41    37    37    37    38   37   36
Time 1:00  1:00  :52  :52   :52   :52  :50 :52

Notes:  Had to pick up roomate from airport the night before and I got a crappy night's the night before.  Quads filled quickly with blood and that seemed to be the limiting factor in my pace.  However, I definitely feel that my ability to deal with the localized fatigue has gotten better since hitting the versa climber consistently.  Heart rate got up to 174 most times and recovered to "recovery" pace in under a minute.  Might have gone too quickly out the gate on the first two.   

Monday, December 3, 2012

Training: 12/3/2012

HRV: 97 (-3/green)
HR: 54
New Click Test: 90

A. Back Squat: Work to 1RM @ 31x0 (315,335(f))
B. Back Squat Eccentrics: Max @ 60A0 (335, 357.5 (only 4.5 sec)
C. Hand Power Clean + Jerk: 4x3+1; rest 3min (205,225,235,245)
D. Front Squat 1 1/4: 3x3 @ 32x0; rest 2min (mod. weight) (175,195,205)

Notes: Woke up at a reasonable time and ate breakfast early.  Did a little mobility at my house, then headed to the gym.  Warmed up with some high box jumps and ball slams.  Body felt very good today and mental acuity was there.  The pause at the bottom made for a tough concentric.  Probably could have hit 325, but I know 335 felt heavy.  

It was tough to dance the line on the eccentric overload.  You want to hold the tempo at the bottom, but you also don't want your hips to explode out of your ass.  

Tried the bounce technique on the HPC for the first set, but I felt like my traps would be ripped off.  Wasn't quite sweeping the bar enough and my hips were getting a little away from me.  Overall though I thought first time out with new technique, weights went up pretty well.  

No problems on 1 1/4 front squats.  Tough to get a feel for what muscles are supposed to be used here.

Rest Day: 12/2/2012

HRV: 100 (+12/green)
HR: 49
New Click Test: 90

Notes: Got to sleep late Saturday because I was watching the American Open.  Also ate bread. Felt like I didn't have any mental focus all day. 

Saturday, December 1, 2012


HRV: 88 (-7/amber)
HR: 58.5
Click Test: 81

20min Versa-Climber (slow cadence, high resistance)
rest 8min
x 2 sets

Notes: Overate a little last night and had a bit of restless sleep.  Got up feeling okay however and did well on my click test so I decided to go at my workout unchanged.  Warmed up with an 800m run and then did a few minutes of foam rolling.  Threw the 40lb. weight vest on and got to work.  Since it was a longer interval I threw the lap top next to me and watched 30 for 30 9.79*.  Got threw the intervals with no real problem although it was tough to keep my heart rate down without keeping the cadence at around 40 rpm.  Feeling very good with these intervals and just judging from warm-up runs, my breathing is very solid right now.