Monday, July 29, 2013

Training: 7/28/2013

HRV: 102 (+4/green)
HR: 50

10min Z1 Row
3 sets:
1k Row @ ~162BPM
rest same as time it takes to complete
10min Z1 Cooldown
1. 3:40
2. 3:50
3. 3:52

Notes: Moved this workout from Saturday afternoon to Sunday because I was amber on Saturday and felt like crap after my workout.  10min Z1 felt rough in itself but when I warmed up I felt a bit better.  Heart rate increased from set to set so that's why the times started increasing.  Kept the intensity at about 80% though.  

Saturday, July 27, 2013

Training: 7/27/2013

HRV: 96 (-6/amber)
HR: 53

AM Training:
Ring Rows: 5x8-10 @ 21x2; rest 2min (complete)
15min AMRAP:
5 Muscle Ups
10 OHS (95lbs.)
15 KB Swings (32kg)
Results: 5 Rounds + 5 Muscle Ups + 1 OHS

PM Training:
10min Z1 Row
Row 1000m @ HR 162/rest as long as it took
Row 10min Z1

Skipped due to HRV

Notes: Got to bed later than usual last night because I was up watching the games.  Lacked energy in my workout so I knew that this workout was going to be brutal.  Just couldn't get my HR up.  Didn't have another gear.  Need to be a little more diligent in getting to bed on time. 

Event though I was shooting for between 5 and 6 rounds, I think I could have done much better after hitting this workout.  I just couldn't push.  I think 2 minute rounds are definitely doable if I am feeling good.  

Went unbroken on muscle ups except for one set where I slipped through the rings, so i am gaining confidence there.  OHS felt really good and I was actually resting there.  KB swings is where I had most trouble, and this is consistent with how I feel when my brain is fried.  The grip just hurts and is weak.  Going to get a good rest the rest of today and see how I feel tomorrow as I might make up the the row tomorrow morning if I am feeling up to it.

Friday, July 26, 2013

Training: 7/26/2013

HRV: 103(+3/green)
HR: 52

A. Front Squat Protocol (295, 200,230,255, 142.5x3)
B. 30 Clean and Jerks For Time w/ 205lbs.

Notes: Felt good going into this workout.  Got a good night's sleep and a good warm-up.  Front squats felt good today and legs felt fresh.  Hit 295lbs. (even though I thought it was 285) and called it for the heavy single.  Dropped down for my heavy triples and speed sets.  No problems there.

Moved onto the 30 clean and jerks for time.  Warmed up by building to a heavy triple power clean and jerk.  Did countdowns from 5 for the first ten reps, then extended the rest periods as I completed each set of ten.  Thought I paced well and technique stayed on point throughout the workout.  Think I could have had a tighter midline because I overextended on some jerks and my back flared up a little.  Fought through and had a good finish.

Rest Day: 7/25/2013

HRV: 99(-/green)
HR: 52

Notes: Nothing to report.  Body feels good, shoulders a bit sore from the last couple of days of high volume shoulders.

Thursday, July 25, 2013

Training: 7/24/2013

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

AM Training:
10min Z1 Airdyne
4 sets:
3min Airdyne @ 85%
1min Airdyne @ 505
10min Z1 Airdyne
Results: 62,61,61,62

Notes: Woke up pretty early today.  Took a shower, slugged some gatorade and got warm.  Hit some foam rolling before hand to loosen up the quads as this is usually the limiter on morning Airdyne workouts.  Stayed pretty consistent from set to set but the quads were the limiter here.  Felt sore all over my body afterward.

PM Training:
For Time:
50 T2B
50 Push Press (75lbs.)
100 Double Unders
Time: 9:16

Notes: Got to this workout in the afternoon and felt good warming up.  Did a short row and then hit about 20 minutes mobility. Ran through a set of ten reps of each movement so I knew how I would break up the sets.  Shoulders were definitely fatigued from the HS walks yesterday so that was a limiting factor on the HSPU.  HSPU were at a slight depth with the plates and abmat.  Toes to bar felt really good with no shoulder pain.  I was very happy with push presses after all of that.  Unbroken on double unders.  Feeling very confident with those.  Overall a tough muscular endurance workout but breathing felt really good.

HSPU: 15/10/5/5/5/5/5
T2B: 15/15/10/5
Push Press: 15/15/20
Double Unders: Unbroken

Wednesday, July 24, 2013

Training: 7/23/2013

HRV: 101 (+6/green)
HR: 50

A. Back Squat: 3 stage protocol (325,230,240,250,165x3sets)
B. Hang Power Snatch: 7 x 2 TnG; rest 1 min (build) (155,165,170,175,180,185,190)
C. 3 rounds:
10 Thrusters 115lbs
Row 600m @85%
rest 2 min
1. 2:40
2. 2:42
3. 2:44 
D. 5 rounds:
1 Rope Climb
20' HS Walk (10m out & back)
Time: 4:26

Notes: Felt good going into training today.  Body was fresh.  Warmed up with some dynamic stretching, mobility, and then some barbell work.  Built up to a heavy single squat.  I haven't back squatted in some time so this weight felt a bit challenging today.  Dropped down for my first triple at 230 and then built back up from there.  No problems on drop down triples.  Speed sets felt good although I have to remember not to be so ballistic on the way down and lose all tension.  Moved onto hang power snatches rather quickly.  This movement just feels so natural to me.  I was thinking of what I could do to duplicate this from the ground and I will make sure I work on it in the future.  Hit some solid reps without much of a struggle.  

No warm-up for the intervals, just burped and went.  Thrusters felt good.  Strong.  I guess the front squat worked has helped here.  Rowing was consistent at about 1:53 pace.  

Rested about 10min after the intervals and then got to the tester.  Rope climbs no problem and I did each HS walk interval unbroken.  Shoulder and lats were burning afterward.

Monday, July 22, 2013

Training: 7/22/2013

HRV: 95(-5/amber)
HR: 53

AM Training:
MAF Test (HR @ 153 for 30minutes. Max calorie Airdyne)
Result: 470cals (-9 from 5/4/2013)

Notes: Woke up, had some gatorade and got to warming up.  Felt good and wasn't dredding this workout as nearly as last time.  I know I have done a lot more awful stuff than this over the past few months.  Average heart rate for the workout was 149 and I had 9 fewer calories than last time.  I haven't been doing any lower heart rate training like I was when I last tested this so I wasn't surprised at the result.  The good part about this test is that it really didn't feel bad at all.  I am amber today so I may skip the afternoon tester.

PM Training:
A. Triple Jump practice - 12 to 15 min
B. "Rear Delt Hold": find you max hold time (:60sec)
C. Strict Ring Rows: 5 x 3-6 @21X2; rest 2 min (adj. feet to hit rep range, hold rings to chest w/ scaps back on hold) (6,6,6,6,6-varying heights)
D. Pull to Inverted Hang (rings): 50 for time. (5:16)
3 rounds:
30 Burpees
30 Squats
Skipped due to amber

Notes: Triple jump practice went well pretty well.  Just focused on starting jump and the second jump.  Rear delt hold wasn't too bad.  Grip and forearms started to go.  Need to keep wrists neutral on ring rows as to not bother my wrists.  For ring rows, I focused on keep the scaps involved at all times.  Pull to inversions got tough after about 20 reps.  Lats and abs started to get smoked and by the end my lats were very tight.

Rest Day: 7/21/2013

HRV: 100(-1/green)
HR: 48

Notes: Not too sore from yesterday but feel tired and sleepy.

Saturday, July 20, 2013

Training: 7/20/2013

HRV: 101 (-/green)
HR: 51

A. Snatch: Build to Max (205)
B. Clean and Jerk: Build to Max (275)
C. Front Squat: Build to Max (295)

Notes: Had some pre-contest anxiety last night and it was tough getting to sleep.  I was just fired up for today's lifting and testing and I couldn't really relax.  Fell asleep around 11:30ish and then woke up at 3:30 before falling back to sleep around 5am.  Woke up at 7am and had breakfast.  I was feeling a little exhausted but this is a lot of sleep for me before a "competition" like situation.

Got to the gym and warmed up for about 30 minutes before hitting the snatches.  Worked up feeling good and no misses.  Couldn't hit 220.  Just didn't have enough pull today.  Came close but just wasn't there.  

Moved onto clean and jerks.  I knew my CNS wasn't there when I cleaned 275 and it felt really heavy.  Tried 290 twice but it wasn't there.  Moved onto front squat and it wasn't surprising that 295 was my max.  Just didn't have the brain to grind today.

Overall I am little disappointed that I wasn't able to hit any PRs after the cycle that I have gone through, but I think my peak might have been last week after getting sick and taking a couple of days off.  I felt much sharper last week after doing clean and jerks and front squats the Friday before.  Maybe that would be a better pre-testing workout than the EMOM work.  

On the flip side, I have seen much more consistency in both olympic lifts.  I rarely miss anything below 195lbs. and I am consistently able to clean 275lbs..  On another weekend I might have more, just not today. 

Friday, July 19, 2013

Training: 7/19/2013

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

A. Alt. EMOM x 20min:
ODD-3 Muscle Ups
EVEN-2 Reverse Shot Toss
B. Alt. EMOM x 10min:
ODD- 35 Double Under
EVEN- 4 Jumping Back Squat (127.5lbs.)

Notes:  Felt good getting into the gym today.  My left wrist was a little sore for some reason, but other than that I felt good.  Hit about 20-30 minutes of mobility and warm-up before getting into the EMOMs.  First couple of sets of muscle ups felt okay, but the third set I had a breakthrough in my technique.  I starting opening my hips a lot earlier in the swing and muscle ups turned into butter.  Definitely a confidence booster here.  Reverse shot toss felt good and hit a max of 42' today without false steps.  Jumping back squats felt good.  No problem on double unders.

Thursday, July 18, 2013

Rest Day: 7/18/2013

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

Notes: Lousy night's sleep.  Slept in to make up for it.  Going to lay low as much as possible today.

Training: 7/17/2013

HRV: 102 (-1/green)
HR: 48

A. Snatch: 3x1 w/ 80% 1RM; rest 3min (182.5)
B. Clean and Jerk: 3x1 w/ 80% 1RM; rest 3min (230)
5 rounds @ 80%:
800m Run
15 Scap Pushups
15 Toes to Bar
20 Situps
50 Double Unders
rest 3min b/t sets

1. 5:51
2. 5:51
3. 5:40
4. 5:39
5. 5:35

Notes: Got a good night's sleep last night and was focused going into training.  Body is still sore from the training early in the week but I warmed up well and nothing was painful.  Warmed up for snatch with work from board and focused on pushing the bar back off the floor as I was missing a bit forward the other day.  Shoulders were a bit sore but was able to complete all sets without misses even though I miscalculated the weight I had on the bar (was using 5 lbs. extra).  Moved onto clean and jerks and found that my shoulders were tired.  This made it even more important to catch my jerks in the correct position.  Cleans felt good though.

Moved onto the 5 rounds with a brief warm-up due to time constraints.  It was torrentially down-pouring when I did this workout so my grip suffered a bit on the toes to bar as my hands were soaked coming back in from the runs.  All runs were around 3:40 without much trouble.  Toes to bar unbroken. Situps were slow and deliberate as usual.  Double unders were unbroken.  Felt fine after each set. Breathing was easy and heart rate under control.  Happy with how double unders felt.  

Tuesday, July 16, 2013

Training: 7/16/2013

HRV: 103 (+10/amber)
HR: 48

A. Front Squat: 3x5; rest 2min (235)
B. RDL: 3x5; rest 2min (255)
C. CG Bench Press: 4,3,2; rest 3min (effort at 85%) (225,235,245)
KB Swings (32kg)
Ring Dips
Time: 2:16

Notes: Feeling better by the day after recovering from that cold.  Body is sore though from the pullups yesterday.  Lower back was a little sore, as were my lats.  Kept the sets low on front squat and RDL and they weren't much of a problem.  Haven't done bench press in a while but I have been thinking a lot about technique and staying inn good position with my shoulders.  Weight felt good and didn't push it.

Moved on to the short tester.  Warmed up with heavy KB swings and push-ups.  Knew the movements wouldn't be too much of a problem but wanted to move fast.  Workout felt good but it did start to hurt in the round of 15.  Kept the pressure on and went unbroken on all movements.  Recovered fairly quickly.  Hit mobility for 15 minutes after.

Monday, July 15, 2013

Training: 7/15/2013

HRV: 93 (+3/green)
HR: 53

AM Training:
A. Snatch: Build Quickly to 90% (200)
B. Clean and Jerk: Build Quickly to 90% (257.5)
C. Front Squat: 3x5; rest 2min (225)
D. RDL: 3x5; rest 2min (255)

Notes: I was sore going into today's workout.  Triceps, lats, and quads especially.  Left knee has a little burning in it but nothing too uncomfortable.  Just a sensation I haven't had before.  Shoulders were tired so snatches didn't feel great.  No misses as I built quickly until 195 but hit it on the very next attempt.  Went to 200 and hit it right away.  Backed off and hit 145 for a double just to leave with some clean reps.  Went to clean and jerk and built quickly to 257.5.  Legs were pretty smoked but I was able to hit 90% without much of a challenge.  Hoping by the end of the week my legs will be back under me.  No problems with front squat or RDL.

PM Training:
12min AMRAP:
200m Run
15 Wall Balls
10 CTB Pullups
Result: 6 rounds
Ring Rows: 5x4-6 @ 21x2; rest 2min (modify foot position

Notes:  Hit this workout at 3:30pm, about 4 hours after my first workout.  Warmed up with some Z1, mobility, and then some heavy DB thrusters and CTB pullups.  Should have worked on my CTB technique a bit more because during the first couple of sets I was overextended and my lower back started to lock up.  Fought through the pain and was able to hit 6 rounds, unbroken on wall balls and CTB pullups.  Good to see I can push through on a workout like this.  Hit 3 sets of ring rows afterward.  Noticed that I really can get full scapular retraction unless I am at about a 30 degree incline.  Any lower, and I can't get the rings to my chest.  I think this is an area that I can improve upon that can help with dynamic upper body pulling movements.

Sunday, July 14, 2013

Training: 7/13/2013

HRV: 90 (+2/amber)
HR: 60

AM Training:
A. Snatch: build to a heavy single, not 1RM (155,165,175,185,195,205,215(f),215,185,185)
notes-if you reach your heavy single in fewer than 10 singles, reduce the weight and do singles until 10 reps complete.
B. Clean & Jerk: build to a heavy single, not 1RM (225,245,265,285,295(f),295(clean+f),245,245,245)
notes-if you reach your heavy single in fewer than 10 singles, reduce the weight and do singles until 10 reps complete.
C. Front Squat: 5x5; rest 2min (242)

Notes: To catch up on my workouts after taking the extra day off, I combined the heavy single work with my 10 rounds for time.  Had a decent night's sleep and felt okay waking up.  The effects from the cold medicine I am using was still effecting my HRV so I once again went by feel and not by HRV.  Warmed up fairly quickly and then got to technique work.  Shoulders felt good after warm up and catch was strong.  I knew that I wasn't supposed to max out, but I truly didn't feel a heavy rep until 215 where I just barely missed it forward.  Came back and made the lift on the next attempt.  Arms were a little soft but I haven't hit that weight from the deck in over a year.  Need to keep hips low in the start to allow the proper bar path: drive with the legs, finish with the hips.  Backed off and hit 185 for 2.  The last rep felt money and it was a good rep to leave off on.

Move onto clean and jerks.  Power cleaned up to about 80% and then started cleaning the weights.  Didn't want to drop out from the beginning because I didn't want to short the pull.  No misses all the way up and the jerk was feeling money.  Went for 285 because nothing felt heavy yet and hit it without much a problem (which was a lifetime best clean and jerk).  Decided to go 295 and missed the clean after my hips shot up too fast (295 was a personal best clean).  I knew I could make it so I went for it one more time and hit the clean with a decent effort.  Missed the jerk because I lost my nerve.  Just didn't commit to dropping under.  Oh well, next time.  Dropped back down and hit 245 for 3.  Front squats were a little rough today but was able to complete all sets.

PM Training:
10 rounds:
Row 500m
15 Burpees

Record split times for each round, HR at the end of each round, average HR & peak HR for the workout, and HR 1 and 3 min after completion.

Time: 28:34

500m pace; Split time; HR

1.) 154.9; 2:53; 173
2.) 157.0; 2:55; 169
3.) 157.5; 2:49; 181
4.) 157.8; 2:54; 183
5.) 157.8; 2:49; 187
6.) 156.9; 2:48; 190
7.) 156.9; 2:58; 190
8.) 158.1; 2:58; 190
9.) 157.2; 2:51; 191
10.) 152.9; 2:28; 195

1:00 HRr: 159
3:00 HRr: 122
Peak HR: 195
Ave HR: 171

Notes: Actually felt very good going into this workout and my body felt strong.  AM speed work may lead to good things in the afternoon.  Paced rows at about 1:57 and then want 85% on burpees.  Breathing was good throughout and heart rate recovered pretty quickly after the burpees.  I was happy it didn't feel too bad even though I was pushing at about 85%.  Last round I laid down the hammer and felt it.  Recovered fairly quickly afterward.

Friday, July 12, 2013

Training: 7/12/2013

HRV: 88 (-2/red)
HR: 60

Notes: I have been taking some OTC cold medicine with pseudoephedrine so the HRV is esentially redundant.  I decided to go by feel today instead.  Felt really good warming up for the AMRAPs this morning so I decided to keep it pretty low intensity and just move for 30 minutes.  Kept rows at 1:56 and did all others movements unbroken.  Second AMRAP I felt my quads were a bit fatigued.  Kept watts at about 250 and went smooth at the other movements.  

Notes: Came back for the second workout in the afternoon.  I had very good energy going into weight training but I was still dealing with the nasal drip.  Had a pretty easy time warming up for this workout.  Hit a little bit of mobility and then some clean drills.  Focused on dropping the hips early and staying through the heels.  Cleans felt light today and I had no problems with the jerk.  Front squats and RDLs felt easy.  Hit some lat mobility afterward and my OHS position was money.  Need to incorporate this next time I snatch.

Rest Day: 7/11/2013

HRV: 90 (+4/red)
HR: 58

Notes: Still feeling like crap so I am going to take another day off.  Went into the gym to get a little sweat.  Did 3 sets front squat and 3 sets RDL with 70% 1RM.  Took about 30 minutes and I got a good sweat in.  Felt better in the afternoon but still have a running nose and fatigue.

Wednesday, July 10, 2013

Rest Day: 7/10/2013

HRV: 86 (-11/red)
HR: 62

Notes: Felt like I was coming down with a head cold yesterday after lunch.  Feeling run down last night and had sinus irritation and runny nose.  Started taking Zicam last night and will continue for the next 48 hours.  I will also try and get as much sleep as possible.  Guess the training is finally catching up to me.  Need to "take my medicine" and ride the wave.  The real work is done, time to get some rest.

Tuesday, July 9, 2013

Training: 7/9/2013

HRV: 96 (-5/amber)
HR: 54

A. Front Squat: 5x5; rest 2min (242.5)
B. RDL: 5x5; rest 2min (268.5)
40 min @Z1:
Airdyne 30 cals
10/arm KB OH Squats, slow for ROM
Run 200m
15 Scap Pushups

5 Table Lifts

Notes: Woke up in the middle of the night and couldn't get back to bed for about an hour.  I think the intense set of training sessions from the day before had me a little restless.  I didn't check my phone, didn't mess around, just laid and relaxed.  Amber HRV today but since the volume was low, I went in as planned and would feel out the lifts.

Front squats have been challenging recently with the heavier weights but I did two things that I think helped a lot today.  First, I pulled the shoulders back on the set up to keep the upper back tight.  The other thing I did was single leg deck pistols during my warm-up to focus on good leg drive unilaterally.  The front squats felt money today.

RDLs felt good as well and today I was able to really engage my lats to keep the bar close.  This took a lot of the strain off my lower back.

Modified the recovery work to running and mobility for 30minutes focusing on shoulders.  KB OHS are still tough and it seems my right shoulder had been tightening up on me.

Training: 7/8/2013

HRV: 101(-2/green)
HR: 48

AM Training:
A. Snatch: 2 x 1 @70%; 2 x 1 @75%; 80% x 1; 85% x 1; rest 3 min (155,165,177.5,187.5)

B. Front Squat: 4x5; rest 2min (235)
C. RDL: 4x5; rest 2min (265)

Notes: Body felt good going into today's workout.  Didn't feel really explosive today but I thought my technique was pretty good.  Had a miss today at 187.5 but came back to make it a few more times.  I let my hip get too far forward during the pull and that sent the bar out a bit.  Front squats and RDLs were okay today.  Hit the loaded stretching afterward.

PM Training:
12 min AMRAP @85%:
Airdyne 20 cals
10 T2B
35 Double Unders
6 Rounds
--3 min recovery--
12 min AMRAP @85%:
Row 300m
10 Burpees
10m Handstand Walk
4 rounds + 215m
--3 min recovery--
12 min AMRAP @85%:
VC 1 min 100m SB Carry
5 Skin the Cats (full ROM)
10 Narrower Grip OHS 75lbs
4 rounds + 100m SB Carry

Notes: Felt a bit tired going into the second workout and lacked confidence.  I knew the kind of pain I went through last week on this very same workout and I was not looking forward to it.  Kept the airdyne under control on the first AMRAP and was smooth on the T2B and double unders (tripped once on them).  Shoulder warm-up prior to the workout had the T2B feeling awesome.  

Second amrap I once again felt like my legs were dead on the row.  Rather than pushing it, causing my HR to skyrocket, I backed off on the row slightly.  Burpees were consistant and the HS walks were much of problem (again, shoulder warm-up was key here).  Need to keep the hips tucked, belly tight, and shoulders back to get in proper order.

My versa climber is upstairs, so rather than waste time, I switched the VC to 100m SB Carry (which was tough).  First round of skin the cats was a feeling out stage and I went relatively slow and methodical.  From there they started getting smoother.  My shoulder started to loosen up a lot with these and it definitely helped the narrow grip OHS.  I think I will incorporate these in my warm-up but I have to make sure that my shoulders are ready before jumping into these.  Pinkies on outside rings for the OHS (about 3" narrower than I usually go).

Saturday, July 6, 2013

Training: 7/6/2013

HRV: 104 (+5/green)
HR: 48

A. Snatch: 6x1; RAN (85-90%-waveload)(187.5, 192.5, 195, 190, 195, 200)
B. Clean and Jerk: 6x1; RAN (85-90%-waveload) (242.5, 247.5, 255, 245, 252.5, 260)
C. Front Squat: 5x5; rest 2min (240)

Notes: Another good day of rest yesterday after my workout.  I can definitely get used to this schedule but I will get back to my normal work schedule on Monday.  Got a good warm-up in and then got to snatching.  Focused today on trying to only use the hips and legs on the pull and not the lower back.  Snatches felt pretty good today although I could have gotten the back just a little bit more.  Didn't have any misses today.

Clean and jerks felt good even though my legs weren't really fresh.  Have to be careful to not push back too much as I stand-up but push the hips underneath to activate the glutes.  Jerks felt good and I have gained confidence after doing all of those pause jerks the last few weeks.  

Went 5 sets on front squats today and it felt good without too much trouble.  

Friday, July 5, 2013

Training: 7/5/2013

HRV: 99 (-6/green)
HR: 52

A. Front Squat: 5x5; rest 2min (240)
B. RDL: 5x5; rest 2min (270)
5min @ 90%
rest 10min
5min @ 90%
rest 10min
5min @ 90%
1. 125
2. 126
3. 129

Notes: Felt much better today after the off day yesterday.  Need to keep the off days very low key to restore energy.  No knee sleeves today so I made sure I warmed up properly.  Squats felt good today.  RDL felt good as well.  

Airdyne was a little tougher than last week but I was able to recover each set within a couple of minutes.  Limiter here was both lungs and legs as my quads were burning toward the end of each set.   

Thursday, July 4, 2013

Rest Day: 7/4/2013

HRV: 106 (+5/red)
HR: 45

Notes: I am sore and tired.  Need this day off the relax and overeat.

Training: 7/3/2013

HRV: 101 (+1/green)
HR: 51

AM Training:
Row 500m @90% x 2, rest 1 min
rest 5 min
Row 500m @90% x 2, rest 1 min
rest 5 min
Row 500m @90% x 2, rest 1 min
record HR 3 min following the last interval.
1. 1:42.9
2. 1:42.1
3. 1:41.7
4. 1:42.1
5. 1:42.5
6. 1:42.2
HR: 109

Notes: Was not looking forward to this workout.  My body was hurting, my brain was hurting, and I didn't know if I could deal with the pain.  Didn't go as well as last week on this workout because my brain just wouldn't allow me to pull hard today.  Wasn't hurting all that bad, but the numbers were just not dropping today.  

PM Training:
A. Clean: 2 x 1 @80%; 3 x 1 @85%; rest 3 min (230,245)
B. Front Squat: 4x5; rest 2min (230)
C. RDL: 4x5; rest 2min (265)

Notes: Hit this workout about 6 hours after the row repeats.  My legs were a little dead but I am always up for hitting some cleans.  Cleans felt good today and my pull felt good.  Front squats sucked.  I felt my body just hurting.  RDLs weren't too bad.  Hit the KB overhead squats afterward.  Those are always troublesome especially since my pecs were a little tight.  

Wednesday, July 3, 2013

Training: 7/2/2013

HRV: 100
HR: 52

A. Front Squat: 5x5; rest 2min (235)
B. RDL: 4x5; rest 2min (255)
C1. Seated Press Behind the Neck: 5 x 4,3,2,4,6-8 @31X1, rest 90 sec (135,145,170(1),150,125)
C2. Rope Climb for speed: 5 x 2 trips to 15'; rest 90 sec (avg. 21sec)

D. Planche Lean: 5 x amsap(-4"); rest 60 sec (avg. 35sec)

Notes: Felt better than yesterday. Went after the squats today.  Recently, I have helt some pain in my hips and knees and I noticed that my feet were creeping out in my squats again.  When I brought them back in, my knees didn't cave in nearly as much and I didn't feel discomfort in my groin and knees.  Not too much trouble completed all sets.  Lower back is still a bit inflamed so I kept the RDLs in check.  Behind the neck press felt good today. Barely missed my previous best for a double.  Used my feet for the rope climbs this week.  Was able to hit the 2s in about 21 seconds each time.  Can't fast rope down because it would eat my hands, legs, and shoes without protection.  First time hitting the planche leans.  Limiter here was my arms fatiguing and not letting my back arch.   

Monday, July 1, 2013

Training: 7/1/2013

HRV: 95 (-3/amber)
HR: 55

AM Training:
A. Snatch: 2 x 1 @80%; 3 x 1 @85%; rest 3 min (175,187.5)
B. Front Squat: 4x5; rest 2min (225)
C. RDL: 4x5; rest 2min (255)

Notes: My back was still inflamed and tight heading into this workout.  Warmed up with some mobility and dynamic bar work and then snatches of a board.  Felt right from the beginning that my catch position was off.  Just could get in a good squat dynamically with my back that tight.  Though I didn't miss any snatches today, a few were really ugly.  Was staying back enough and I was landing with the weight forward.  Let out some frustration on the last set and hit 187.5 for a triple (1 snatch + 2 snatch from below the knee).  Front squats didn't feel too bad today.  Was cautious on RDLs as to not engage my back on the way up.  They felt okay.

PM Training:
12 min AMRAP @85%:
Airdyne 20 cals
10 T2B
35 Double Unders
Results: 6 rounds
--3 min recovery--
12 min AMRAP @85%:
Row 300m
10 Burpees
10m Handstand Walk
Results: 4 rounds
Loaded stretching:
Brettzel: 2 min/side
Lat/Tri Plank Stretch w/bar: 2 x 30 sec

OH Squat, empty bar: 3 x 8, narrowing grip every 2 reps

Notes: Felt okay warming up for this workout.  It was pretty hot in the gym, but nothing that I haven't experienced before.  First AMRAP was going well but about 8min in, I felt like I was exerting myself over the 85%.  I should have been able to hold that pace, but I think I was feeling a bit run-down to be honest.  All movements done unbroken and each 20cal interal was done under 1min.  

Second AMRAP was absolutely miserable as I really didn't have much left in the tank.  Probably should have called it after the second round but I toughed it out.  I rarely do something like that but hopefully I can get a good night's sleep and recover for tomorrow. HS walks weren't too bad (back felt okay).  Hit the brettzel afterward and I felt a pretty good stretch in my back.  

Rest Day: 6/30/2013

HRV: 98 (-3/green)
HR: 52

Notes: Lower/mid-back is sore from yesterday's deadlifts.