Tuesday, April 30, 2013

Training: 4/30/2013

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

Training:
10min Z1 Airdyne
+
20sets:
30sec @ 90%
30sec @ 50%
+
10min Cooldown
Results: Avg. 82RPM


Notes: Second day in a row without caffeine (doing a minor detox from caffeine).   Feeling pretty tired and moody.  I guess it shows how much I depend on it.  Airdyne interals sucked.  My legs are pretty spent and it was just painful.  I haven't had to hold this intensity in a while.  Good to get this in and move on though. 

Rest Day: 4/28/2013

HRV: 102 (+2/green)
HR: 50

Notes: Finally, this cycle is over.....

Training: 4/29/2013















HRV: 96 (-6/amber)
HR: 55

Training:
7min Z1 Run
+
8sets (12sets originally planned but reduced volume due to amber):
Run 70m @ best 100m pace
rest 1min (10 pushups/10 situps on opposite minutes)
+
800m Run

Notes: Woke up this morning feeling okay but my HRV was low.  Throughout the day I felt lethargic and tired.  Decided to reduce the volume of my workout and I think it was a good choice.  Hip flexors were tight but I felt pretty good on the runs.  

Monday, April 29, 2013

Training: 4/27/2013




HRV: 103 (+2/green)
HR: 49

Training:

AMRAP in 15 min @80%: (HR 160 +/- 5bpm)
Run 400m
5 HSPU
10 Box Jumps 24" step down
15 Situps
Results: 4 rounds + 230m Run
--5 min recovery--
AMRAP in 15 min @80%: (HR 160 +/- 5bpm)
Row 300m
50m Farmer's Walk 70lb/h
5 Wall Walks
Results: 5 rounds
--5 min recovery--
AMRAP in 15 min @80%: (HR 160 +/- 5bpm)
AD 30 cals
25m Bear Crawl
30 Double Unders
Results: 5 rounds
--5 min recovery--
AMRAP in 15 min @80%: (HR 160 +/- 5bpm)
VC 150 ft
5 Burpees
10 Walking Lunges
15 Push Press 45lb bar
Rounds: 9

Notes: Woke up earlier than usual so I could get the extra work time in before work.  Always fun to beat the sun to the gym.  No real problems with any of the movements today and since the weather was kind I didn't have much trouble keeping the heart rate in check.

Friday, April 26, 2013

Training: 4/26/2013




HRV: 101 (+2/green)
HR: 51

Training:

A. Deadlift: 3 x 2,2,1 @31X1, rest 3 min  (415,425(1),445(f))
B1. Back Squat: 3 x 35 @10X0, rest 2 min (195, 3x20)
B2. Pullups: 3 x 35-40, rest 2 min (Unbroken x 2, 31)
B3. Ring Dips: 3 x 27-30, rest 5 min (Unbroken x 2, 30)

Notes: Felt pretty fresh today and even though I knew the pain was coming, I took solace in the fact that this would be the last day of extreme pain during this cycle.  Hamstrings and glutes were pretty fatigued as I warmed up but my lower back felt pretty good.  Hit some good weights today, and just getting 445 above my knees during all this volume and very little touches on deadlifts is a good sign.  Even better news is that my lower back felt fine during the deadlifts.

I got into the squat and even during warm-ups I knew that my legs were cooked and I wasn't going to be able to get past 20 reps today (I think cleans from Wednesday took it out of me).  Pullups felt good today as I was focusing on keeping the midline tight and using the lats rather than the biceps to continue the cycle.  For ring dips I kept externally rotated but I also forced my shoulder blades down to my butt.  The felt good with no pain.  First two sets felt strong and rather than taking some extra time between sets 2 and 3, I got right back into the set.  Didn't recover from the previous set and it showed with the number of reps.  One more day left in this cycle, but I am glad this day is over with.  I hope the only time I do this workout again is during my final push toward regionals.

Rest Day: 4/25/2013

HRV: 99 (-2/green)
HR: 53

Notes: Feeling pretty good today.

Thursday, April 25, 2013

Training: 4/24/2013




HRV: 101 (+3/green)
HR: 52

AM Training:

A. Split Jerk:5 x 1; rest 3 min (from blocks) (275,285,295,300 (f), (went back down and up again), 315)
B. Power Clean: 6 x 1; rest 90 sec (245,255,260,265(fx3-depth)
C. One Arm Torso Rows: 3 x 6,4,2/arm @30X0, rest 75 sec b/t arms (90,100,110)

Notes: Was up for a couple hours in the middle of the night so I was feeling a bit groggy when I woke up.  Got some ART done at A.G.C. and then went to the gym.  I have been working on push presses with split jerks over the last few weeks and I think this threw me off.  The push press is allowed to drive forward (a bit inclined in the chest).  The split jerk is a movement that looks to get the bar back.  Going up the first time, I was driving the bar out.  I went back down and though about driving the bar back and then dropping under to lock out.  I hit 315 which is something I have never done before.  Power cleans felt heavy today and I didn't have much pulling power.  After missing 265 a bunch of times, I went back down to focus on some technique.  Noticed that I wasn't finishing extension with the hips, but rather yanking the bar up with my arms and lower back which prevented me from getting back under the bar quickly.  Lesson learned: keep arms relaxed and finish extension with the hips.  

PM Training:
AMRAP in 10 min @85%: (HR 165 +/- 5bpm) - note increase this week
Run 400m
10 Ground to Shoulder to OH 95lbs
10 T2B
Results: 2 rounds + 400m +10 GTO + 2 T2B
--4 min recovery--
AMRAP in 10 min @85%:  (HR 165 +/- 5bpm)
VC 150 feet
2 Muscle Ups + 3 Ring Dips
10 GHD Situps
Results: 4 rounds + VC 

Notes: Felt pretty good going into this workout though my lats and calves were a bit sore.  Higher heart rate made it a bit easier to get into the flow of things.  GTO felt very light but my heart rate jumped over the 170 mark after the first set.  I tried breaking into smaller sets with short rests and I think that managed my HR better.  Need to start tinkering around with this so I don't have to take long breaks to get my HR back down.  T2B were easy and unbroken and runs were right around 1:45 each time.

Second AMRAP I had no problem keeping my HR down.   Subbed GHD situps for ball slams (lower back).  Muscle ups felt a little off and it took what seemed to be an explosive effort to get through the rings.  

Tuesday, April 23, 2013

Training: 4/23/2013



HRV: 99 (-/green)
HR: 52

Training:

Airdyne 10 min @Z1
+
Airdyne 5 min @HR~165-170/rest 2 min x 5
+
AD 10 min @Z1
Results: 90, 94, 97, 98, 99

Notes: Woke up in middle of the night because a car alarm went off.  Then a bird decided to mimic the car alarm for the rest of the night into the morning.  Wow did that suck.  Woke up feeling a little groggy but nothing too crazy.  My hands hurt from yesterdays workout and my VMOs were smoked.  Took about 30minutes to have my morning shake and then got to warming up in the garage.  Did 10min Z1 then about 8min of rolling out to get some of the soreness out of my legs.  

First set it was tough to keep the RPMs up because my legs hurt.  From there, I was able to get the RPMs up into the 70s and I learned a solid new mental game.  I wouldn't look down at the RPMs until I completed 40 strokes.  This allowed me to focus on small increments of work while being efficient.  Wasn't looking at the time just my HR and the RPMs every 40 strokes.  Each set seemed to get better.  Last set I went a little over 170 BPM so I had to back off for a full 30 seconds before getting back into the groove.  Though these intervals still suck and they are a big mental test, I feel I am improving.

Training: 4/22/2013




HRV: 99 (-3/green)
HR: 50

Training:

A. Press: 3 x 2,2,1 @30X0, rest 3 min (185,195,205)
B1. Back Squat: 3 x 35 @10X0, rest 2 min (195-25/21/20)
notes-try the same weight as last week. Only increase weight if you can get all sets unbroken.
B2. Pullups: 3 x 35-40, rest 2 min (40,41,39)
B3. Pushups: 3 x 45, rest 5 min (complete, all sets broken)

Notes: Another horrible, painful workout.  Press felt good despite not hitting it in a while.  Again a good sign that my strength is staying up with all of the other training that I am doing.  After this workout, I was once again crippled for about 25 minutes praying that the pain in my arms and nausea would go away.  Back squats felt pretty good today and I did the best I could.  Pullups were rough right from the beginning.  The number 40 is just daunting to think about doing but I was able to hit 120 reps in the workout.  The downside was that I couldn't straighten my arms for a good 30 minutes after the workout and writing this post now, I am starting to cramp in my biceps.  Pushups were broken up so the chest was blown up nearly as bad as last time but the flexion of the elbow just pumps more blood to the biceps.

Rest Day: 4/21/2013



HRV: 102 (+6/green)
HR: 49


Saturday, April 20, 2013

Training: 4/20/2013




HRV: 96 (-7/green)
HR: 57

Training:
AMRAP in 12 min @80%: (HR 160 +/- 5bpm)
Run 400m
10 Power Snatches 75lbs
10 T2B
Results: 3 rounds + 200m Run
--5 min recovery--
AMRAP in 12 min @80%: (HR 160 +/- 5bpm)
Row 300m
50m Farmer's Walk 70lb/h
5 Wall Walks
Results: 4 rounds
--5 min recovery--
AMRAP in 12 min @80%: (HR 160 +/- 5bpm)
AD 30 cals
25m Bear Crawl
15 Situps
Results: 3 rounds + 30 cals + 25m Bear Crawl
--5 min recovery--
Row 12 min @80% (HR 160 +/- 5bpm)
Results: 2945m

Notes: Had trouble sleeping last night.  I think yesterday's training effected me.  My hands were throbbing in my sleep as well.  Quads and hands were sore warming up, but I felt pretty good and had good energy.  The temperature was cooler today so keeping my HR down in the runs wasn't nearly as difficult.  Power snatches felt a little off today, and hands hurt on toes to bar.  

No problems on second AMRAP but I did learn how to stack my shoulders on the wall walks to prevent triceps fatigue.  

Airdyne felt good today and I was holding about 250 watts throughout.  Situps were easy.

Held just over a 2:00 on row.  HR kept creeping up and didn't allow me to hold 2:00 throughout.


Training:4/19/2013




HRV: 102 (+2/green)
HR: 54

Training:

A. Front Squat: 3 x 2,2,1 @30X0, rest 3 min (270,285,295)
B1. Back Squat: 3 x 30 @10X0, rest 2 min (25,21,15)
B2. Pullups: 3 x 35, rest 2 min (unbroken x 3)
B3. Ring Dips: 3 x 25, rest 5 min (unbroken x 3)

Notes: Felt pretty good waking up this morning, but I knew in the back of my mind how bad today's workout would hurt.  Front squats felt good today, and my legs felt surprisingly good.  I was able to hold tempo for all sets without failures.  Hitting these weight while I am also doing tons of aerobic and muscular endurance volume is a good sign.  

Back squats continue to be painful.  I was able to get 25 in my first set, but from there, there was too much quad fatigue and the higher reps just wouldn't budge.  Pullups were brutal as they always are.  I brought my grip in slightly and it helped with keeping the shoulders in a good position and I didn't have much trouble with my grip until the last set.  On this one, I just held on for dear life and tried to block out the pain in my grip and biceps.  Afterward, I was in a heap screaming for the pain to stop.  I felt deathly nauseous for about 20 minutes afterward, and then just regular nauseous for another 30minutes after.  I am hoping this work that I am doing will pay off.  It is so painful.

Friday, April 19, 2013

Training: 4/18/2013




HRV:102 (+2/green)
HR: 50


AM Training:
A. Push Press + Split Jerk: 4 x 2+1; rest 3 min (from blocks) (235,255,267.5,275 (2+fail)
B. Snatch: 6 x 1; rest 90 sec (190,200 (f),200(f),200, 210(f), 210(f))
C. Wtd Parallel Grip Chin-Ups: 3 x 2,2,1 @30X0, rest 3 min (28kg,32kg,41kg)

Notes: Rough night of sleep last night as I stayed over in the hospital with Tommy.  Drove back up in the morning and got to my workout before having to coach class.  I was feeling tired and my body was tight from the drive.  Had a number in mind of the push press complex and I hit it minus the jerk.  I have to be more agressive driving myself down under the bar and not get too shallow on the dip and drive.

I am working on my snatch technique (yet again).  My focus is now sweeping the bar back and continuing up from there.  Felt pretty darn good at the light weights, but now I have to groove use of the hips and not the lower back.  Also, I have to be conscious of not wipping back as that causes an excessive jump back.  Straight up, straight down.

Chin-ups felt good and I felt my lats engaging.




PM Training:
AMRAP in 10 min @80%: (HR 160 +/- 5bpm)
Run 400m
15 KB Swings 44lbs
10 T2B
Results: 3 rounds + 400m Run + 15 KB Swings + 1 T2B
--2 min recovery--
AMRAP in 10 min @80%:  (HR 160 +/- 5bpm)
VC 150 feet
10 GHD Situps
15 Back Extensions
Results: 4 rounds + VCx30
--2 min recovery--
AMRAP in 10 min @80%:  (HR 160 +/- 5bpm)
Run 400m
3 Muscle Ups + 3 Ring Dips
12 Box Jumps 24" (step down)
Results: 2 rounds + 400m Run + 3 MU

Notes: I was fatigued mentally and physically in the afternoon and longed for my bed so I can recover.  Warmed up with some Z1 and mobility then got to work as I knew what the movements necessitated.  

AMRAPs felt good, just tough to keep the HR down while hitting some of the more intense movments (ie muscle ups).  HR crept up in the last AMRAP and it was tough to keep a quick pace on runs as my HR kept sneaking up.   

Thursday, April 18, 2013

Rest Day: 4/17/2013

HRV: 100 (-2/green)
HR: 52

Notes: Took today off to go visit Tommy in the hospital.  Wil most likely be spending the evening.

Tuesday, April 16, 2013

Training: 4/16/2013

HRV: 102 (+15/green)
HR: 51

Training:

Airdyne 10 min @Z1
+
Airdyne 5 min @HR~165-170/rest 2 min x 4
+
AD 10 min @Z1

Results: 93,93,94,95 (HR <170 b="">

Notes: Woke up feeling much better today.  Let myself wake up a bit and then got to warming up.  Hit the airdyne for 10 minutes, then rolled my quads out as my VMOs were really sore and tender.  

Decided to go out more cautious than last week.  Hit a lower number but my HR was more under control.  My quads were definitely the limiter as they were screaming the entire time.  After the second set, I decided that I wasn't going to look at the time anymore and just listen to my body; push when I felt like I could and back off when I felt I was going too hard.  I kept an eye on my HR throughout though.  This was a much better strategy mentally because I didn't have to worry about keeping an intensity, but rather keep it a certain RPE. Felt good afterward though my quads are real sore.

Training: 4/15/2013



HRV: 87 (-14/amber)
HR: 60

Training:
A. CGBP: 2,2,1 @ 30x0; rest 3min (255,265,275)
B1. Back Squat: 2x30 @ 10x0; rest 2min (195 x 25/25)
B2. Pullups: 2x35; rest 2min (unbroken)
B3. Pushups: 2x40; rest 5min (unbroken/broken)

Notes: After my workout yesterday, I was experiencing a mean headache for the rest of the day. I got a so-so night's sleep (kept hallucinating that I was coaching).  HR was through the roof when I woke up and I was amber today.  Deciding on what I should do about my workout, I decided to decrease today's volume but continue with the same workout (2 sets instead of 3).  

I felt pretty good warming up and I was happy about my decision to workout today.  CGBP felt good and I had no shoulder pain during the movements.  I then got warm for the squats, pullups, and pushups by hitting each movement for 10 reps, rest a short period between each.  My legs finally felt somewhat good today and I was able to push to 25 reps on the back squat each of the two sets.  Prior to this workout, my legs were too trashed to get over the 20 rep mark.  Pullups felt okay, and I didn't have as much hand trouble this time around, just a painful "pump" afterward in my biceps.  Paused on the first set of push-ups and broke up the second set.  I was in a good amount of pain after this workout (yet again) but I knew I made a good call knocking this down to 2 sets.  I didn't have anything left in the tank.

Later on in the afternoon, I got a one hour restorative massage.  I asked my masseuse Eve from Atlantic Grove Chiropractic to keep it gently today, and not go too deep into the tissue.  I was hoping this would send me back into a more parasympathetic state.  I felt good afterward with a calm demeanor. 

One last thing I did today that I forgot to mention was that I cycled off the beta alanine.  I think it has been giving me headaches and nausea over the past two weeks.  Along with that I decided to get off creatine for a while since I have been cycling for a while now.


Monday, April 15, 2013

Training: 4/14/2013




HRV: 101 (+5/green)
HR: 50

Training:

AMRAP in 15 min @80%: (HR 160 +/- 5bpm)
Run 400m
10 Power Cleans 95lbs
10 T2B
Result: 3 rounds + 400m Run + 10 Power Cleans
--5 min recovery--
AMRAP in 15 min @80%: (HR 160 +/- 5bpm)
Row 500m
100m Farmer's Walk 70lb/h
5 Wall Walks
Results: 3 rounds  + 50m Row
--5 min recovery--
AMRAP in 15 min @80%: (HR 160 +/- 5bpm)
3/3 Sandbag Get-Ups ~80lbs
200m Sandbag Carry (same SB)
35 Double Unders
Results: 3 rounds + 3/3 Get-ups

Notes: Felt better waking up this morning.  Headed into the gym early to beat the heat.  Felt pretty good warming up although my lower back was still pretty sore from deadlifts on Friday.  Warmed up with some mixed modal z1 stuff, a little bit of mobility and then got to it.

Again the limiter in this workout was HR management, especially in the later AMRAPs.  My HR would elevate from power cleans, so I broke them up.  Technique felt very good here.  Runs were okay and I was focusing on not overextending, as I knew that it would lock my back up.

I did the second AMRAP last week so I was aware of how this would feel.  The increase in temperature/humidity made my HR creep up, even on the row.  Farmer's walk was broken into 50m interval with about 10sec rest between.  Wall Walks unbroken.

Haven't done heavy SB get-ups in a while.  Noticed that when I held my breath, my HR would jump up.  I suppose the secret to a lot of these movements is to be able to stay tight in your core while also moving.  SB carries no problem, and HR dropped a lot because of the slower pace.  Challenged myself on double unders and went unbroken there.    

Saturday, April 13, 2013

Training: 4/13/2013

HRV: 97 (+1/red)
HR: 52

Notes: Training postponed to tomorrow do to HRV.  Must have pushed too hard on Friday (which felt horrible).  Going to hit Saturday's workout on Sunday.  Took the entire day to relax and overeat.  Hopefully I will get a good night's sleep and have a solid training session tomorrow.

Friday, April 12, 2013

Training: 4/12/2013




HRV: 96 (-6/amber)
HR: 52

AM Training:

A. Deadlift: 3 x 3 @31X1, rest 3 min (385,395,405(1))
B1. Back Squat: 3 x 25 @10X0, rest 2 min (195-20,21,15)
notes-increase from Mon if you made all the sets then.
B2. Pullups: 3 x 30, rest 2 min (unbroken x 3)
B3. Ring Dips: 3 x 23, rest 5 min (unbroken x 3)


Notes: Had a terrible night's sleep.  Had thoughts of coaching running through my head and that is never a good thing.  Got back to bed at around 4am and I woke up feeling like I had just drank for a day straight.  

Knowing that I was amber, I didn't want to do anything to crazy today (felt lethargic anyway while warming up).  Didn't really have focus warming up for deadlifts.  Tried to get in a good position and go with the tempo.  395 was probably the most I had today, but with one set remaining went for 405.  Looking at the videos I don't think I was getting my butt low enough in my set up.  Never too mad when I get stuck above my knee (much better than not being able to get it off the ground).  

Warming up for back squats, I knew that it was going to be rough.  My quads were absolutely cooked.  Just wanted to push as hard as I could and not hurt myself in the process.  Hit 20 on the first set, 21 on the second (which crushed me), and 15 on the third (had nothing left in my legs).  Pullups were pretty good despite being a bit tired and also smashing my nose on the bar during the first set.  Tore my left hand in the palm on my final set.  Nothing too serious just the top layer and it stayed put.  Too much hand play today, caused more friction between my hand and the bar.  Dips were no problem.  

After the workout I was on the floor for a good ten minutes, writhing from the blood pooling in my biceps.  Afterward I did my 100 double unders.  Noticed that I am doing better keeping the grip relaxed, but I still have to be fast with the hands.

PM Training (cancelled)-amber, just going to take the afternoon off from training and work.

Thursday, April 11, 2013

Rest Day: 4/11/2013




HRV: 102 (+1/green)
HR: 50

Notes: Shoulder feeling a bit better.  Going to epsom salt bath tonight and prepare for tomorrow's pain.  Oh yeah, soothing Adele.

Training: 4/10/2013




HRV:101 (-1/green)
HR: 53

AM Training:

A. Split Jerk:5 x 1; rest 3 min (from blocks) (290,305,315(f),317.5(f),320(f))
B. Power Clean: 6 x 1; rest 90 sec (225,235,245,255,265,275,285(f),285(f),285(f),265)
C. One Arm Torso Rows: 3 x 6,4,2/arm @30X0, rest 75 sec b/t arms (96x3)


Notes: Woke up this morning with my right biceps tendon killing me.  I was getting a sharp pain when I lifted my arm.  I went to Dr. Khatami's this morning and got some work done but it didn't feel all that better.  I think it's just one of those things that I will wake up tomorrow morning feeling better.

Got to my workout, but didn't have much time so I quickly did some mobility and tech work and got to my split jerks.  Today's focus was catching in a lower receiving position and feeling the load in my legs, not in my upper body and lower back.  Building up felt good and I had no misses all the way up to 305 (didn't get on film).  Went to 315 and missed it with a soft lock-out.  I pumped it up to 317.5 because I was confident I could make it.  I was able to stick it, but lost it in the limited space between the blocks and the weights slipped off the end of the bar.  I decided to go up to 320 and give that a go.  I got under it, but I couldn't lock it out and missed it behind.  Though I didn't hit any tremendous weight, I thought I made a big step forward in my technique.

From there, I quickly got into my power cleans.  Technique was quite there today, but the intensity was.  I was feeling confident and ripping the bar off the floor.  Built up to 275 with no misses then decided to make a jump a PR.  I cleaned it twice but it smushed me down into the hole where I stood twice.  Dropped back down to 265 to hit a clean rep.  Good news, I can clean 285 pretty regularly.  I need to get the bar farther back on the pull.  I am not feeling the tension in my hamstrings and glutes as much so I fish for tension on the quads.  Need to stay back and continue the pull so I don't bump the bar out as much as I do.

Finished off with some heavy rows which felt good.




PM Training:

AMRAP in 10 min @80%: (HR 160 +/- 5bpm)
Run 400m
3 Muscle Ups + 3 Ring Dips
12 Box Jumps 24" (step down)
Result: 2 Rounds + 400m + 3 MU + 6 BJ
--4 min recovery--
AMRAP in 10 min @80%:  (HR 160 +/- 5bpm)
VC 150 feet
8 Balls Slams (subbed for 10 GHD Situps)
15 Back Extensions
Results: 4 rounds + VC
--4 min recovery--
AMRAP in 10 min @80%:  (HR 160 +/- 5bpm)
Airdyne 30 cals
25m Bear Crawl
15 Situps
Results: 3 rounds + 15 cals

Notes: Went home after my class and took a small nap.  Felt good waking up and headed back to gym for my second session.  The temperature warmed up a bit, but it wasn't too bad (I have felt much hotter, and it will be getting much hotter soon).  The challenge today was keeping the heart rate in check, as my body was feeling very good.  Muscle ups got my heart rate on the rise right from the beginning and had to slow down on the box jumps to keep it in check.  Subbed ball slams for GHD situps as the situps jack my back up.  Third AMRAP felt the best as I am now much more under control and consistant on the airdyne.

Felt really good afterward.

Wednesday, April 10, 2013

Training: 4/9/2013

HRV: 102 (+2/green)
HR: 52

Training:
10min Z1 Airdyne
+
3 sets:
5min @ 160-170 BPM
2min rest
+
10min Z1 Airdyne
Results: 95, 96, 92

Notes: Woke up, got out of bed and warmed-up with a quick shower.  Had some gatorade then headed down to the garage for my intervals.  Warming up I could feel that my quads were wrecked from the workout the day before.  Kept the RPMs right around 71 for all intervals but was fighting the heart rate creep during the last interval.  I was happy to get through this without falling off.  Legs were just killing me.

Monday, April 8, 2013

Training: 4/8/2013





HRV: 99 (-5/green)
HR: 50

AM Training:
20min Z1 Airdyne

Notes: completed fasted out of bed

PM Training:

A. Press: 3 x 3 @30X0, rest 3 min (165,175,185)
B1. Back Squat: 3 x 25 @10X0, rest 2 min (19,20,20)
notes-try the same weight as last week. Only increase weight if you can get all sets unbroken.
B2. Pullups: 3 x 30, rest 2 min (unbroken x 3)
B3. Pushups: 3 x 35, rest 5 min  (unbroken, unbroken, 20 +15 broken)

Notes: Hit this workout at about 1:30pm.  Warmed up for about a half hour working on some dynamic stuff along with mobility in the areas I was working in today's workout.  Had decent energy heading into the workout.

Press felt pretty strong today.  Shoulders were fairly fresh and I was able to hit some pretty heavy weights under a tough tempo.  Focused on keeping my shoulder in a good position throughout.

The back squat, pullup, and push-up combination DESTROYED me today.  My legs were still really tired from Friday and Saturday, and I just didn't have it in my gut to push through to 25 reps each time.  Where things really got ugly was the pullups and pushups.  The blood pulling and fatigue in my arms and chest was unbearable.  After the second time through I was writhing in pain, but I told myself, this pain can't get worse, keep pushing.  To my amazement, the pain got worse.  A lot worse.  I went unbroken on pullups (adding in a few by accident) and then I broke up the last set of pushups.  After that my entire body was in pain and I was nauseous.  I can honestly say that this was the worst pain I have ever been in after a workout.  I couldn't find a comfortable position for about 15 minutes and I couldn't move without wanting to vomit for about 30 minutes.  

I am thinking that the "muscular endurance" intervals are more like terrible lactate intervals for me due to my proficiency in the movements (ie: 35 unbroken pushups in 30 seconds of high power upper body pushing that produces lactate).  Whatever this workout is doing, I hope at the very least it is making me a better crossfitter, at best giving me super powers.

Rest Day: 4/7/2013

HRV: 103 (-2/green)
HR: 50

Notes: legs are pretty sore, and back it a little sore as well.

Training: 4/6/2013

HRV: 105 (+1/green)
HR: 50

Training:

AMRAP in 15 min @80%: (HR 160 +/- 5bpm)
Run 400m
15 KB Swings 44lbs
10 T2B
Results: 4 rounds + 400m Run + 7 KBS
--5 min recovery--
AMRAP in 15 min @80%: (HR 160 +/- 5bpm)
Row 500m
100m Farmer's Walk 70lb/h
5 Wall Walks
Results: 3 rounds + 350m Row

Notes: My legs were sore from Friday's workout so everything seemed a little bit more challenging that it should (ie running, toes to bar, etc.).  Warmed up with some mixed modal Z1 stuff and then did a bit of mobility based upon the movements in the workout.  Had my HR monitor and tracked my HR throughout.  

First AMRAP went pretty well.  I was able to hold a 1:50/400m pace on runs and do the KBS and toes to bar unbroken without my HR going over 165 BPM.  Paced the beginning of each run to allow the HR to come back down and not redline.

Second AMRAP went okay too.  Rows were at about 1:58 but my legs were cooked at this point.  Split farmer's carry in 50m stints with about 10 seconds rest between intervals.  Wall walks weren't much of an issue and HR didn't get too high here.

Saturday, April 6, 2013

Training: 4/5/2013




HRV: 104 (+2/green)
HR: 49

AM Training:
A. Front Squat: 3 x 3 @30X0, rest 3 min (80-85% range) (235,255,265)
B1. Back Squat: 3 x 20 @10X0, rest 2 min (195lbs. all sets)
B2. Pullups: 3 x 25, rest 2 min (unbroken x 3)
B3. Ring Dips: 3 x 20, rest 5 min (unbroken x 3)

Notes: Woke up too earlier than normal and felt like crap.  Got to the gym and got my head on straight given the circumstances that one of my athletes and friends is currently going through.  I hit a similar workout earlier in the week and it hurt me pretty good.  

Front squats felt pretty strong today, but didn't push too hard.  Focused on keeping my torso tilted a little forward and held that angle the entire time.  

Went 195 on all sets of back squats.  Definitely wasn't moving as quickly as Monday since my legs were more fatigued, but I was able to go unbroken on all sets.  Calves were starting to tighten up.  

Pullups were good but I noticed that my tech was not as crisp as Monday, but I was still doing them fluidly and without much struggle.  I have to remember to get that pinky knuckle over the bar and keep the elbows in with butt on.

Haven't done kipping dips in a while but I got used to them quickly.  After the last set I was hurting pretty good but noticed that most of the pain emanated from my liver region.  Let's see if this continues.


PM Training:
30min Max Cal Airdyne (HR at 153PM)
Cals: 436

This wasn't too bad, just took a while and my legs were killing me from earlier in the day.  Started with RPMs at 65 BPM and then they went down to 62 to keep my HR at 153.  

Rest Day: 4/4/2013

HRV: 102 (+2/green)
HR: 51

Notes: Off all morning.  Need to get more consistant with sleep time.

Friday, April 5, 2013

Training: 4/3/2013




HRV: 101 (+2/green)
HR: 51


AM Training:
A. Push Press + Split Jerk: 4 x 2+1; rest 3 min (from blocks) (235,245,255,265)
B. Hang Squat Snatch: 10 x 1; rest 90 sec (155,165,175,185,195,200,210(f),210(f),210,222.5)
C. Wtd Parallel Grip Chin-Ups: 3 x 3 @30X0, rest 3 min(53,60,65)

Notes: Felt pretty good this morning.  Warmed up with some mobility and then got to work.  Shoulders and lats were still sore from Monday's workout, so it took a few reps to get movements correct.  Push presses felt good though, and I was able to build each set.  Split jerks felt solid and I focused on torso angle in the catch, making sure not to lean back too much.

Talked to Coach McCauley this weekend about my snatches and it seems that I wasn't sweeping the bar into the hips, leaving the bar out in front, sending my hips forward.  No misses until 210, but I was able to go heavier than that when I focused on keeping my heels on the ground longer.

Weighted chins felt good.  Finished off my workout with 100 unbroken double unders taking one set to complete.

PM Training:
AMRAP in 10 min @80%: (HR 160 +/- 5bpm)
Row 200m
10 K2E
16 Walking Lunges
Results: 4 rounds + 200m Row + 6 K2E
--4 min recovery--
AMRAP in 10 min @80%:  (HR 160 +/- 5bpm)
VC 150 feet
10 GHD Situps
15 Back Extensions
Results: 4 Rounds + VC 150ft

Notes: First time in a long time hitting mixed modal work.  Did 10min of Z1 work building up my heart rate and then I spent a few minutes on mobility.  The focus for this workout was to start finding my pacing at lower heart rates and build the power from there.  In the first amrap, the rows did not build my HR too much, but I noticed after the first set of unbroken K2E, my HR was 170 and I had to slow down to get it back under control.  Walking lunges were all that aerobically taxing so I paced those and was able to go unbroken.  Lesson learned from this amrap: though my HR was not high on the rower, getting off, it increased.  Need a few seconds for my HR to go back down it I am going to go into gymnastics work.

Second amrap felt good on versa climber.  Don't have a monitor so I counted to 60 steps each time which was approximately 40 seconds.  Heart rate went down a lot on the situps and back extensions, most likely because my body is horizontal during those movements.  GHD situps bothered my lower back today between L5 and S1.  Need to keep my butt on during those, or just sub for something else so I don't put my back at risk.  Again, there was a latent rise in HR when getting up from situps and back extensions.

Tuesday, April 2, 2013

Training: 4/2/2013

HRV: 93/(-11/amber)
HR: 55

Training:
10min Z1 Airdyne
+
5 sets:
3min @ 165-170 HR
2min rest
+
10min Z1 Airdyne

Results:
1. 55 cals (HR 155)
2. 56 cals (HR 158)
3. 60 cals (HR 166)
4. 58 cals (HR 168)
5. 57 cals (HR 168)

Notes: Woke up this morning, and felt pretty sore.  Body didn't feel really well rested and it showed on my HRV.  Seems that yesterday was a bit of shock to my system.  Took a warm shower and then got my workout.  My quads were sore during the warm-up, and my heart rate wasn't elevating all that much.

During the first 2 intervals my HR did not get over 160 despite holding 70 RPM for the entire 3min.  I pushed it to 72 RPMs from then on out and then my heart rate got up to the training zone but it did not exceed it.  Legs were limiter today.  They were pretty cooked from squatting yesterday.  Overall, a good workout.

Monday, April 1, 2013

Training: 4/1/2013



HRV: 104 (+1/green)
HR: 48

Training:
A. CGBP: 3x3 @ 30x0; rest 3min (235,245,255)
B1. Back Squat: 3x20 @ 10x0; rest 2min (185,185,195)
B2. Pullups: 3x25; rest 2min (unbroken x 3)
B3. Pushups: 3x30; rest 4min (unbroken x 3)

Notes: Well today was the first day back to muscular endurance training.  Felt pretty good going in, a bit sore from Saturday, but overall feeling okay.  I was a little nervous going into this workout because I know that I haven't done anything this since October.  

I wanted to focus on good technique in all movements, elbows in and shoulders externally rotated on the CGBP, pullups, and pushups.  Knees out at the bottom of the back squats.  Back squats were okay, some burning in the legs but most of the discomfort came from the diaphragm/upper stomach/upper abdominal area.  Just painful.  Pullups felt really good and my shoulders felt fine afterward.  This is a good sign.  Perfect pushups today.  Shoulders felt good afterward.  The only thing that bothered my shoulders were the heavier CGBP, most likely because my shoulder was dumping forward.  

After the last set of pushups, I felt absoultely crushed.  A horrible lactate headache and just pain all over.  Took a half hour to get my head back on straight.

I finished the workout off with 100 unbroken double unders.  This hurt bad.  Calves, diaphragm, and forearms.  I plan on hitting 100 unbroken double unders after every workout from here on out.  Need to train high rep double unders under fatigue.