Sunday, March 31, 2013

Rest Day: 3/31/2013

HRV: 103 (-/green)
HR: 50

























Notes: Ate like crap last night so I am a bit lethargic today.

Training: 3/30/2013




HRV: 103 (+1/green)
HR: 50

AM Training:

A. Snatch: build to a max (195)
B. Clean & Jerk:  build to a max (275)
C. Deadlift:  build to a max (425)

Notes: Felt pretty damn good this morning but the timing on my lifts was off and I was all over the place.  Seems that lifting the lighter weights earlier in the week allowed my form to slip a bit.  On the other hand, it shows that my technique is only "on" when I am lifting a lot, which means that there are still some things I need to work on.  NOTE: I talked to Coach Don McCauley about my pull after Saturday and it is clear that I am not sweeping the bar at all causing my hips to drift forward in the pull.  It is much worse in the snatch than it is in the clean which is probably why my snatch number has gone down despite increases in flexibility and snatch balance max.  Happy to see that there is something that I can work on.

Haven't deadlifted in over 6 weeks and I felt it.  Bigger weights felt immovable.  Probably need more frequent exposure here.

AM again:
A. Snatch: build to a max (205)
B. Clean & Jerk:  build to a max (280, 287.5clean)

Notes: Coached some classes, ate some food, and then decided to max out again.  The morning session left such a stale taste in my mouth.  In the last few weeks, I have come to find that building to a max is not nearly as taxing as it used to be.  Snatches felt a bit better and hit 10lbs. more than the first session.  Cleans felt a lot better as well and I was able to hit a 1KG PR on my clean.  Unfortunately I missed the jerk.  The shoes that I have are too big and it is hard to drop that back knee with confidence.  I was not close to being under the bar.  I was gratefully unsatisfied after this session.   

PM:
Airdyne:
10min Z1
+
3 sets:
3min @ 165-170 HR
rest 2min
Cals: 61,58,52

Notes: Felt pretty good during the warm-up.  During the sets, I would track the RPMs and then record cals afterward.  I was holding about 72 RPM during the first set and then my HR crept up too much.  During the last set I had to hold 68 to keep my HR from going over 170 BPM.  It seems that I don't have that significant of a power output at lower heart rates.

Saturday, March 30, 2013

Training: 3/29/2013




HRV: 102 (-3/green)
HR: 50

Training:

A. OH Squat: 5 x 3 @33X0, rest 2 min (65% of snatch all sets) (145)
B. Tall Snatch: 3 x 3, rest 2 min - use a weight allowing sharp turnover
C. High Hang Snatch: light tech work

Notes: Body felt tight today, especially my shoulders.  I have to remember to warm those up well on Saturday.  Left wrist was also bugging me during the first few sets of overhead squats, but once it got warm, it was much better.  

Overhead squats felt good despite the tightness.  I feel my position is lightyears better than it was a year ago.  Power snatched the bar overhead each time to get a little tech work in.  Noticed that I am now extending up, but I am not keeping my hips back.  Need to figure out how to extend up, without letting my hips fly forward.   

Noticed in tall snatches that if I pulled my shoulders way back, it made it almost impossible to get under the bar.  Keeping the shoulders over the top more allowed the arms to stay relaxed and lead to a quicker turn-over.  Just used the bar here because my right biceps tendon was fired up.

Hit a few snatches at the end focusing on keeping the shoulders stacked at the final extension point.

For tomorrow, I have no expectations.  I would love to say that I want to hit XYZ, but I am beginning to realize that when I go in and expect something to happen, I am not in the moment.  I am going to feel it out lift by lift and just do the best I can and be happy to be able to do what I am doing.

Friday, March 29, 2013

Rest Day: 3/28/2013



HRV: 105(+7/green)
HR: 48

Thursday, March 28, 2013

Training: 3/27/2013




HRV: 98 (-6/amber)
HR: 48

Training:

A. Front Squat: 5 x 4 @20X0, rest 2 min (75% effort only) (205)
B. Snatch pull: 4 x 3; rest 2 min (85% of Snatch) (190)
C. Jerk: 2 x 3 @70%; 2 x 2 @75%; 2 x 2 @80% - rest 2 min (225,235,245)
D. Wtd Chin-Up (parallel grip if possible): 2 x 4-6 @30X0, rest 2 min (49)
E. Airdyne 6 sec hard/54 sec easy spin x 10 - record HR at end of 10th interval and again 1 min after completion
(performed 54sec easy, then 6sec hard.  After final set: 171BPM.  1min After: 128BPM)


Notes: Took me a while to get warm today because I was sore from the running yesterday.  Legs were just tight.  Felt good after the warm-up and I was ready to rock.  Front squats felt good and I focused on keeping good position and driving up out of the whole.  Still working on the bar path with the snatches.  Saw that I was still bumping the bar out a bit, so I went back to the drawing board in the evening to examine what was going on.  I think I get caught up in some of the technical aspects of the hips and forget the main focus of the lift: to get the bar going up and stay on the heels.  If I focus on that, everything else seems to fall into place.  

Jerks felt good despite my shoulders being sore.  Focused on getting the back knee down to get lower under the bar.  When the weight is heavier, I have to rely on getting under, and not having the bar height.  Having trouble bringing bars back down from overhead for some reason.  Wtd. Chins felt good.  

Went right from chins to the airdyne to do my short intevals.  I was getting the wattage up to over 1300 each time.  I have never been able to do that before.  The heart rate was getting up each time, and the intervals hurt a bit.  Last set I got my HR to 171.  One minute after the interval was over I was at 128 BPM.  That is a fairly quick recovery.  

Wednesday, March 27, 2013

Training: 3/26/2013



HRV: 103 (+6/green)
HR: 51

AM Training:
A. Muscle Snatch: 2 x 3 @40% of Snatch; rest 60 sec (95)
B. Power Clean + Clean: 3 x 2+1; rest 2 min (60% of Clean 1RM)(172.5)
C. Push Press + Jerk: 3 x 2+1; rest 2 min (60% of Jerk 1RM)(190)
D. Bulgarian Ring Dips: 2 x 8-12 @2111, rest 2 min (10,8)

Notes: Felt pretty good heading into this workout.  Knowing that I had percentage work, I wasn't too fired up.  I had some things that I wanted to focus on and I tried my best to do so.  

Muscle snatches were light and explosive, but I noticed in looking at the videos afterward I wasn't dropping my hips during extension and that was bumping the bar out just a hair.  Same goes with the power cleans, though the catch is much easier on the cleans so its easier to get away with that.  Push press were heavy today after doing the tempo push presses the day before.  My triceps were sore.  Bulgarian ring dips are always tough.

PM Training:
Run 3k @85%
Time: 12:57

Notes: Rested (coached classes) for about 3 hours and then hit this run.  Felt in my warm-up that my hamstrings were tight and sore, but with the beautiful day and good training thoughts, I gave it a good effort.  Wanted to hit negative splits during the run, but not overdo it based upon the prescribed percentage of the workout.  First 800 was run in 3:24 and felt good.  Caught my stride about half way through and ended the last 700m in under 3min.  Body was a bit sore afterward but overall I felt good.  For not doing any conditioning but one 20min airdyne session/week, I am pretty pleased with the result of this run.

Monday, March 25, 2013

Training: 3/25/2013




HRV: 97 (-6/amber)
HR: 50

Training:

A. Back Squat: 5 x 5 @20X1, 75% effort only, rest 2:30' (235)
B. Clean Grip Deadlift: 3 x 5 @90% of Clean 1RM, rest 3 min (245,245,255)
C. Push Press: 5 x 5 @21X1, rest 2 min (205,225,235,237.5(4),225)
D. Jerk Dip Squat: 3 x 5 @90% of Jerk1RM, rest 2 min (285)

Notes: Coming into the last week of this cycle.  Woke up a little later than usual and my HRV was amber.  I kept it in check today during my workout.  It was easy given the fact that there was a lot percentage work.  

Felt pretty good today during training.  Not overly pumped up, but focused.  I wanted to move very efficient today and focus on the speed of the movements.  I have been learning that you don't need to max out to get stronger.  Back squats felt good.  Focused on keeping tension at the bottom.  Clean grip deadlifts felt light, and I know that my deadlift number could be bigger than last time.  Just feel much more confident with the technique.  

Push presses were rough.  The small rest time and tempo destroyed me.  The inner head of my triceps was screaming by the last set.  Focused on a strong vertical dip and drive.  For jerk dip squats, focused on keeping an upright torso while maintaining posture.  They felt heavy after the push presses, but good work overall.


Rest Day: 3/24/2013

HRV: 103 (-/green)
HR: 50

Notes: Staying away from the gym today.  Left glute/periformis is tight and sore. 

Saturday, March 23, 2013

Training: 3/23/2013




HRV: 103 (-1/green)
HR: 52

AM Training:
A. Snatch: heavy single, then 3 x 1 @80% of that (~1 min rest) (205)
B. Clean & Jerk: heavy single, then 3 x 1 @80% of that (same) (265, 285(clean no jerk)
C. Back Squat: heavy single, then 85%of that 2 x 2; rest 3 min (335, 285)
D. Reverse Hyper (Back Extensions): 2x12 @ 2012; rest 90 sec (50lbs.)

Notes: Snatches felt good warming up.  Shoulders were a bit fresher and bottom position felt good  Unfortunately, as the weights got a little bigger, I starting banging the bar out a bit.  I need to drop the hips in and under as I continue the pull.  

Back felt good after the snatches so I knew that if my technique was right, I could put up a good number on the clean and jerk.  Built up to 285 and missed the jerk.  Just too difficult standing up from the clean, and to be honest, my brain wasn't in it.  If the pressure was on, I think I could have given a better go, but I just didn't want to fight for the jerk.  Drop down sets felt good.

Went heavier this week than I did last week on back squats.  Found that I need to drive the knees out at the bottom of the squat to maintain tension in my glutes.  This makes it easier to get out of the hole.  Couldn't get upstairs for reverse hypers so I did back extensions instead.

PM Training:
Airdyne 10 min @Z1
+
Airdyne 5 min @HR~160-165/rest 2 min x 3
Results:
Set  Avg. Watts  Cals
1           262          94
2           260          91
3           252          90

Notes: felt better this week than last week.  Did this outside in the sun/wind because it was a bit cooler outside of the gym.  Found that the first set my heart rate was lower so it took some time to climb to 165.  The other sets, my HR got to 165 much sooner so I couldn't average as many watts without going over 165 BPM.  Overall held the same power for 2 additional minutes than week.

Friday, March 22, 2013

Rest Day: 3/22/2013

Rest day, Jack!

























HRV: 103 (-1/green)
HR: 47

Notes: Feeling good.  I will rest the body as much as possible today and put some good foods in.

Thursday, March 21, 2013

Training: 3/21/2013




HRV: 103 (+4/green)
HR: 50


AM Training:
A. Power Snatch: 10 x 1 @75%; rest 1 min (150)
B. Power Clean + Jerk: 10 x 1 @75%, rest 1 min (205)
C. Front Squat: 1 x 1 @75% @20X0, warm up and hit 1 rep as powerfully as possible (225)
D. Wtd Chin-Up (parallel grip if possible): 2 x 4-6 @30X0, rest 2 min (44,45.25(5))

PM Training:
Run 30 min @Z1
(10min Airdyne, Run, Row)

Notes: Epsom salt bath last night felt great and I woke up with almost no soreness.  I got a laser treatment yesterday and my shoulder feels awesome today.  Over all felt very good going into today's training session.

Did my ankle mobility at home, along with some shoulder punch internal rotation work.  Warming up it felt like someone beat my shoulders down.  They were just SORE.  Not injury sore, just I worked these muscles hard the day before, kind of sore.

Power snatches felt pretty good.  I am continuing to refine the pull and also work on being efficient in position under the bar.  Seems that I can still have my hips a bit farther back as I extend up through the pull.  I think this could be the same deal in the clean.  It's just going to take a bit more time and practice.

Breathing work in the evening.  Felt good to get some breathing in after a long day.  All movements felt very good, including the rowing.  I have been working on technique and it feels great.

Wednesday, March 20, 2013

Training: 3/20/2013




HRV: 100 (-5/green)
HR: 54

Training:

A. Snatch: heavy single, then 3 x 1 @80% of that (~1 min rest) (175,190,200(fx4))
B. Clean & Jerk: heavy single, then 3 x 1 @80% of that (same) (270,282.5)
C. Paused Back Squat: build to a heavy triple @23X1 (285)
D. Reverse Hyper: 3 x 15-20; rest 90 sec (incomplete)

Notes: Never a dull day in training, and I never know what kind of day it's going to be heading into a workout.  Some days I feel great and train like crap, other days I have to convince myself to workout and those days are on fire. Snatch technique is getting better every time I lift.  I may not be hitting huge weights, but I think it's one of those "two steps back, five step forward" deals.  The catch feels very good until it gets to about 195lbs., and then my shoulders can't handle the load.  Just need to rest the shoulders but I will let that happen when I need to.

Cleans have been feeling better and better over the last weeks.  I think there are two factors here: 1. improved pull and 2. ankle flexibility. I have been working ankle mobilization daily since I am lifting every day.  My squat feels much more upright and it seems easier getting up out of the hole.  Life-time best today, so can't complain with that (not to mention I think I have more to come).  Went 10lbs. heavier on paused back squat than last week.  Good training session.



Training: 3/19/2013




HRV: 105 (+5/green)
HR: 52

Training:

A. Snatch Balance: heavy single, then 90% of that x 1, 85% x 1, rest 2 min (230,205,195)
B. Power Clean + Jerk: 10 x 1 @75%, rest 1 min (205)
C. Front Squat: 5 x 2 EMOM @55%, 10X0 tempo, focus on speed up. (165)
D. Parallelete HSPU: 2 x amrap in 60 sec; rest 2 min (12,12)

Notes: My hand was bothering me going into this workout so I didn't know how that would go.  Also got a terrible night's sleep, but decided to give it my all despite the "set-backs." Hand started feeling better once the bar got in my hand.  

I am starting to figure out the snatch balance.  Before I think I was driving up with my arms rather than unweighting the bar with the lower body and being my "responsive" with the arms. Catch was good despite the heavier weights.  Drop down sets focused on speed and confidence under the bar.

Power cleans felt good.  Wanted to be as explosive as possible at the top of the pull.  Tried some push jerk here too but found I was overextending in the catch.  Front squats went well.

HSPU felt good.  Feel strong with them and I don't feel like I am fighting with my body position. Surprised I was able to bang that many reps out without kipping.

Tuesday, March 19, 2013

Training: 3/18/2013




HRV: 96 (-9/green)
HR: 54

Training:

A. Snatch: heavy single, then 3 x 1 @80% of that (~1 min rest) (195/155)
B. Clean: heavy single, then 3 x 1 @80% of that (same) (280/225)
C. Back Squat: heavy single, then 85% of that 2 x 2; rest 3 min (325/275)
D. DB Back Extensions: 3 x 8-10 @2012, rest 90 sec (44)

Notes: Felt pretty good coming off a rest day.  Body felt good and I got a good night's sleep.  Warmed up as usual and got to work.  Building up to my heavy single snatch, I noticed that my shoulders were still not supporting the weight on the catch as I would like to.  The pull feels great, but it's just heavy on the catch.  Also, left lower back is tightening up during workouts.

Finally broke through today on the clean hitting 280.  I think the smal tweaks I made in my technique last week are starting to pay dividends as my catch in the clean is allowing me to be more powerful in the stand up.  Drop down sets felt really easy.

Legs were roasted from cleans so building up to single back squat was tough. Had to get to the drop down sets and back extensions after class.  By glutes were lit up from back extensions.

Rest Day: 3/17/2013

HRV: 105 (+5/green)
HR: 52

Notes: Day off.  Boy do I need it.

Sunday, March 17, 2013

Training: 3/16/2013




HRV: 100(-/green)
HR: 52

AM Training:
A. Snatch: heavy single, then 5 x 1 @75% of that (~1 min rest) (197.5/150)
B. Clean & Jerk: heavy single, then 5 x 1 @75% of that (same) (275/205)
C. Front Squat: heavy single, then 80% 2 x 2; rest 3 min (285/230)
D. DB Back Extensions: 3 x 8-10 @2012, rest 90 sec (40lbs. x 3)

Notes: Woke up early before work and got to the gym.  Was feeling a little tired, but I felt pretty good and fired up to train.  As I warmed up, I noticed my shoulders were very tired.  I think I was feeling the dampening effects of my massage yesterday.  The pull continues to feel better each time I lift.  Catch was just a little soft because of the tired shoulders.  Drop down sets went well.  

Built up to 275 on the clean and jerk.  On the way up, I was feel good, but not great.  After I hit 275, I was pretty fired up and jumped to 282.5 but just couldn't stand up with it.  Front squats felt good but just barely missed 305.  Hit some back extensions with 40lbs. to finish off my workout.

pm:
Airdyne 10 min @Z1
+
Airdyne 3 min @HR~160-165/rest 2 min x 3
Results:
   Avg. Watts
1. 258
2. 252
3. 253

Notes: Felt good going into this workout.  

Saturday, March 16, 2013

Rest Day: 3/15/2013

HRV: 100 (+1/green)
HR: 52

Notes: Off from work for the most of the day.  Massage later in the day hopefully get a better night's sleep.

Friday, March 15, 2013

Training: 3/14/2013





HRV: 102 (+1/green)
HR: 52

Training:

A. Snatch: heavy single, then 5 x 1 @75% of that (~1 min rest) (207.5,152.5)
B. Clean & Jerk: heavy single, then 5 x 1 @75% of that (same) (270,200)
C. Paused Back Squat: build to a heavy triple @23X1 (275)
D. Reverse Hyper: 3 x 15-20; rest 90 sec (incomplete-ran out of time)

Notes: I have not been sleeping well this week.  I have been getting up around 3am and havn't been getting back to sleep for about 2 hours.  For the last couple of months, I have been sleeping through the night.  I think that the extra work load may be getting to me, but it's something I just have to manage.  I have been feeling very good in training sessions however.  I am really liking this training cycle because it is taking away the "pressure" from building to a heavy single.  Got to the gym, hit a quick warm-up and then got to work.  It is becoming much easier to warm-up for lifting since the movement patterns are being practiced more regularly.  

Snatch felt pretty good today, but the shoulders were a little tired from snatch balance the day prior.  I had another small break-through today in my pull.  I have always been trying to get my torso back, back back to get vertical.  This has always thrown the bar out and caused me to jump back significantly.  As an experiment I thought about dropping forward as I extended up.  Sure enough I was under the bar in a nice catch position.  I carried this on the clean and jerks and smoked 270 (like a biscuit).  Going 207.5/270 was great today, especially after a tough week of training.  

Hit 255 on the pause squat, then decided to roll the dice on 275.  I hit it and was pretty fired up.  When my brain and body are clicking, it seems that I can get out of that hole easily.  When either is fatigued, I am as good as useless.

Thursday, March 14, 2013

Training: 3/13/2013



HRV: 100 (+18/green)
HR: 54

Training:

A. Snatch Balance: heavy single, then 90% of that x 1, 85% x 1, 80% x 1, rest 2 min (225,200,195,185)
B. Power Clean + Jerk: 10 x 1 @75%, rest 1 min (207.5)
C. Front Squat: 1 x 1 @70% @20X0, warm up and hit 1 rep as powerfully as possible (215lbs.)
D. Wtd Chin-Up (parallel grip if possible): 2 x 4-6 @30X0, rest 2 min (44lbs. x 5)

Notes: Felt pretty good today.  Pretty fired up going into training and I hit the first two sets smoothed.  When I got to 205lbs. however, I starting having some trouble hitting the snatch balances.  I think that is where my supportive capabilities of my upper back fell off.  Tough to find that sweet spot to catch the bar.  Feels like there is a disconnect between my upper body and my lower body.  

Power clean and jerks were okay.  Pull was a little off but the jerk was great.  Tried to go as fast and a forceful as possible.  Chin-ups felt good and I was feel good control through my back.

Tuesday, March 12, 2013

Training: 3/12/2013





HRV: 81 (-18/amber)
HR: 62

Training:

A. Snatch: heavy single, then 5 x 1 @75% of that (~1 min rest)
B. Clean: heavy single, then 5 x 1 @75% of that (same)
C. Front Squat: heavy single, then 80% 2 x 2; rest 3 min
D. DB Back Extensions (read wrong: DB Ext. Rotation): 3 x 8-10 @2012, rest 90 sec

Notes: I think yesterday threw my whole body out of whack.  Had a tough time getting to sleep and then was having funky dreams all night.  I suppose that is what happen after hitting the airdyne like I did yesterday.  With my HRV amber, I made sure not to push too hard today and be cautious of how my body felt throughout my warm-up.  Once I got to snatches I felt pretty good.  Not overly fired up, but good.  

Focused on the same thing I did yesterday on snatches, but after ward I realized I can be dropping my hips under the bar a little better.  by dropping them back, it was sending me too far backward and I wasn't in a good position to catch.  Missed 195, then came back to make in the next lift.  Rather than pushing any further, I dropped back down to hit my percentage singles.  

On the cleans, starting with the higher hips seemed to get me in a much better pulling position.  I feel tension in the posterior chain and I am not pulled forward off the floor.  Again, I could have dropped the hips better to get the bar elevated, but it didn't figure that out until later on.  My legs/brain and getting better by the day.  265 went up fairly easy so I made a jump to 277.5 (a personal best) and missed a couple times.  I racked it once but was unable to stand up.  I then dropped down for my singles.  The felt good.  

Finished off with heavy single front squat.  Nothing too special, but the front squats were heavy, as expected after doing all the work before hand.  I mistakenly did external rotation work instead of back extensions.  I don't think this will effect me too much.  

Feeling more confident by the day.

Monday, March 11, 2013

Training: 3/11/2013




HRV: 99 (-/green)
HR: 54

Training:

A. Power Snatch: 10 x 1 @75%; rest 1 min (155lbs.)
B. High Hang Squat Clean + Jerk: 10 x 1 @60%, rest 1 min (165lbs.)
C. Front Squat: 5 x 2 EMOM @50%, 10X0 tempo, focus on speed up. (155lbs.)
D. Bulgarian Ring Dips: 2 x 8-10 @2111, rest 2 min (10,8)
notes-elbows out @90 deg, only to upper arms parallel to ground. Upper arms should be in iron cross position at bottom of mvt.



Notes: Daylight savings time is really throwing me off.  Couldn't get to sleep and woke up later than usual because the hours are off.  I felt tired going into the workout, but as I warmed up I began to feel better.  Over the weekend I made some tweaks with my lifting technique and have a different mindset with the lifts.  Rather than trying to jump or launch, I am thinking of just continuing to pull in a straight line.  If I use my hips in the pull, everything should work out nicely.  Power snatches felt money today.  No issues on the pull or the catch.  High hang cleans felt very good as well.  Presetting the thoracic on the jerk helped immensely on getting the bar back in the right spot.  Front squats felt good, light and fast.  First time doing the bulgarian ring dips.  Looked at a couple of videos, but based upon my shoulder mobility I allowed my shoulder to slide forward a bit while keeping the forearms vertical.  This BLEW UP my chest.  They felt very good and it definitely allowed to work on the external rotation of shoulder under load.





PM Training:
10min Max Calorie Airdyne
Calories: 222

Notes: Haven't done anything this long since October so I wasn't expecting much.  I know this is a baseline number.  In between my first and second workout I didn't really want to eat much so I had a tablespoon coconut all to tide me over.  This was a bad idea.  It instantly made my stomach/intestines do fits.  Thankfully my stomach settled enough that it didn't really effect me during my workout.  

Warmed up with 1min @ 85%/ 1min easy x 5 sets.  Noticed my HR was getting really high during the intervals.  I probably did not recover from the morning session yet but oh well, I may have not recovered today.  Didn't want to game this workout, I just wanted to keep a 8/10 RPE throughout and if I had anything at the end, I would go for it.  After the first two minutes, my HR was over 190 BPM, and I knew that there was no way I would be able to hold a high effort today.  Felt I did the best I could have done, and didn't give up.  Last minutes I pushed harder through the minute and was able to hit about 23 cals in the last minute.  Was in pain after for about 2 minutes on the floor, but recovered soon after.  Need to improve power output at lower HR.

Rest Day: 3/10/2013

HRV: 99 (-2/amber)
HR:52

Notes: Didn't eat too clean last night and got to bed late.  Need to overeat today and have some bone broth to get back on track.

Rest Day: 3/9/2013

HRV: 101 (-3/green)
HR: 46

Notes: Still not feeling confident. 

Friday, March 8, 2013

Training: 3/8/2013



HRV: 105 (+3/green)
HR: 46

Training:

A. Snatch: heavy single, then 3 x 1 @75% of that (~1 min rest) (215lbs.)
B. Clean & Jerk: heavy single, then 3 x 1 @75% of that (same) (255lbs.)
C. Front Squat: heavy single, then 80% 3 x 3; rest 3 min (275lbs.)
D. Airdyne 20 min @Z1 (incomplete)

Notes: Wow, what a bad outcome for a day where I thought I would bring it.  Very disappointed in my performance today.  Came in feeling very good and fired up, but I think I went a little too far on the snatches and that did me in.  Had no fight in me after that and I was just mentally defeated.  I just couldn't pull anything out of my belly to get the desired outcome.  Legs felt stale. Front squats were indicative of the day I was having hitting a max for today 30lbs. below my personal best.  This has to be mental fatigue, but it is just disheartening that I am this far back from the pack during strength training cycles.  It is what it is though.  I just hope I come out the other side stronger than I am now.  In the mean time I am just going to keep on the grind.

Thursday, March 7, 2013

Rest Day: 3/7/2013

















HRV: 102 (+3/green)
HR: 49

Notes: Getting some sun and getting work done.  No caffeine today in order to boost the effects for tomorrow's max outs.  I am looking for 225/285 and a 305 front squat.


Training: 3/6/2013

HRV: 99 (-/green)
HR: 54

Training:

10 min AD
+
Airdyne 60 sec @85%/60 sec @50% x 15
+
AD 10 min @Z1
AVG. Watts During Interval: 377

Notes: I was not motivated going into this workout until I watched the video from above.  It put things into perspective of how you have to do things that you really don't want to to in order to become a champion.  After watching this video, I changed my mindset for the day and went after it.

For the warm-up I did 30/30's building the wattage from set to set.  The first couple of intervals during the workout hurt.  My legs hadn't gotten accustomed to the power output.  From there, a combination of determination and self talk got me hitting at least 379 watts for the middle sets, and 408 for the last 5 sets.  Felt very good afterward and I knew that I put in a good effort today. 

Tuesday, March 5, 2013

Training: 3/5/2013



HRV: 99 (-6/green)
HR: 53

Training:
A. Power Snatch + Hang Power Snatch + Snatch Balance: 4 x 1+1+2; rest 3 min (75% effort) (165,175,185,200(f))
B. Push Press: 3 x 4 @75%1RM; rest 2 min (215)
C. Wtd Chin-Up: 3 x 4 @75%1RM, rest 2 min (75)
D. DB Side Bend, heavy: 3 x 6-8/side; rest 45 sec b/t sides (100,110,110)

Notes:  Felt like I wanted to maul someone today.  After the day off and no caffeine yesterday, I was amped up to train.  I wanted to get the nasty taste of Sunday's workout out of my mouth.  I not understand that my strength is building, but the volume is definitely suppressing my true power.  Shoulders felt at about 85% today and it definitely showed.  I was much more strong in the catch and the weights were going up easy.  I felt fast.  Went for 200lbs. on my last complex, but forgot the second power snatch because I was so fired up.  Didn't want to push it because I know what the end of the week has in store.  Pull is feeling strong.

Push presses felt light and fast.  Very light as compared to what I have been doing.  Jumped right into the chin-ups without build up and was able to hit 3 clean reps each time and then one iffy rep.  Lower back is still a little smoked from Sunday, but I finished up with side bends.

I was very fired up today with good energy.  I hope this is the building of a storm.......

Rest Day: 3/4/2013

HRV: 105 (+5/amber)
HR: 50

Notes:  Got some sun today and laid low.  I am feeling better by the day.   Hit some ankle and calf mobility to get ahead of the game for tomorrow's workout.

Sunday, March 3, 2013

Training: 3/3/2013




HRV: 100 (-/green)
HR: 52

AM Training:

A. Snatch: 5 x 1; rest 4 min (190,200,205,210(f), 210(f))
B. Snatch Pull: 3 x 1.1; rest 15 sec/3 min (225,245,265)
C. Snatch Grip RDL: 2 x 3-5 @41X1; rest 2 min (use straps) (185,205)
D1. One Arm DB Rows: 4 x 4-6 @20X1, rest 60 sec (100)
D2. GHD Raise (wtd if needed): 4 x 15 @10X0, rest 60 sec (bw, 15x3)
D3. DB Side Bends: 4 x 12-15 @1010, rest 2 min (100)

Notes: Woke up feeling pretty good after my day off.  Got to the gym and had a couple hours of lessons.  Afterward, I got warmed up.  Since I was snatching today, I warmed up my hip flexors, thoracic, and ankles.  During the warm-up I noticed that my shoulders were once again fatigued.  I knew I wouldn't be able to catch any PRs today, but I wanted to do my very best and focus on dropping the hip and launching during the pull.  I was getting the bar in the right spot today but I was just have trouble catching because my shoulders were fatigued.  

Went heavier on snatch pulls than last week.  "Drop the hips and continue up is what I was thinking."    

PM Training:
10 min AD/mixed mobility warmup
+
Airdyne 30 sec @90%/30 sec @50% x 20
+
AD 10 min @Z1
Avg. Level: 9.0

Notes: Hit this workout about 5 hours after my first workout at my house.  Warmed up with 1min: skipping rope, running, and airdyne x 3 sets.  Then I hit 30sec/30sec rest of air squats, double unders and burpees.  These intervals were absolute torture for some reason.  Maybe it was because I went in thinking it was going to be easy.  Maybe it was because the unit of measure I was following was different than usual, causing me to go harder than I usually do.  Either way, it was painful.  My heart rate was getting into the high 170s and my breathing was labored.  Did this workout unplugged and just stayed in the suck.  Another day of rest.




Saturday, March 2, 2013

Rest Day: 3/2/2013




HRV: 100 (+1/green)
HR: 52

Notes: Yesterday was a tough day.  Need to take it easy as much as I can today and try and restore my brain.  I am thinking about nothing all day......

Friday, March 1, 2013

Training: 3/1/2013





HRV: 99 (+1/green)
HR: 48

AM Training:
Lat/Tricep mobility; hip flexors

A. Split Jerk: 10 x 1 @90% of 1RM; rest 90 sec (280lbs.)
B1. Push Press: 5 x 5,3,5,3,5 @11X1, rest 2 min (230,245,245(3),255,245(4))
B2. Lean Away Chins: 5 x 4-6 @50X0, rest 2 min (6,6,5,5,5)
C1. Ring Dips: 3 x 2-3 @22X1, rest 60 sec (58,63,68)
C2. 30 deg. Incline Powell Raise: 3 x 4-6 @3020, rest 60 sec b/t arms & after (20,25,25)

Notes: Woke up unusually early today, around 5am.  Got to the gym and warmed up the upper back and shoulders for the split jerks.  Split jerks felt good today and I focused on getting the bar back as I dropped straight down.  Unfortunately, my left forearm started killing me (brachial radialis).  It gets flared up when I miss cleans forward.  Push presses felt very heavy today but I tried to push as hard as I could on these.  Chin-ups are getting stronger by the week.  

Despite the forearm, dips felt pretty good today.  Still working on new technique but able to go heavier.  Went heavier on powell raises this week and I was able to hold tempo.

PM Training:
HICT-
Versa-Climber 2 x 20 min; rest 5 min. (low RPM, high resistance) 

Notes: Not as bad as I thought it was going to be.  Used 62lbs. of weight vests and kept RPMs at 32/minute.  Feet went pretty numb toward the end of each set.  I warmed up with 30 s/m row for 2min.  I wonder how something like this would feel on the rower?