Thursday, August 29, 2013

Rest Day: 8/29/2013

HRV: 100 (-3/green)
HR: 50

Notes: Body feels good.  Got up and went to the beach with John for a quick dip in the ocean and then enjoyed some coffee and cookies.

Training: 8/28/2013

HRV: 103
HR: 46

AM Training:
20 Bar Muscle Ups
20m HS Walk x 4
20 L-Pullups
Result: 11:07

Notes: Couldn't really get motivated to warm-up this morning.  Maybe its because of the type of workout I was going into.  Did about 20 minutes of mobility, ran through the movements for 3 reps each and then got to work.  HSPU felt good but didn't push too hard because I didn't want to burn out.  Muscle ups felt better than last week but I knew I wasn't going unbroken so I broke into three sets.  I was a little dissapointed on how the HS walks went because I got really overextened and wasn't able to string together longer efforts like I usually.  Then again, I usually to crush my arms ahead of time and then go farther than I ever have before.  Need to work on keeping the midline more stable and loading the back of the shoulders.  Grinded through the L-Pullups but I have to admit the ROM sucked.  L5-S1 was toasted afterward so I did a good amount of decompression afterward.

PM Training:
AMRAP in 15 min @90%:
12 Power Clean + Overhead 105lbs 
12 C2B
Run 400m
Result: 4 rounds + 12 G2O + 12 C2B
--10 min rest--
AMRAP in 15 min @80%:
15 Burpees
30 DUs

Row 250m
Result: 5 Rounds + 12 Burpees

Notes: Felt good warming up though my lower back was still a little flared up.  Warmed up with some Z1, then wall balls, and finished up with mobility.  Did a few pullups and clean and jerks and got to work.  Went unbroken on the first set, then broken on the G2O.  For the first time in a workout I tried riding the bar down from overhead to the ground.  Though the hips were higher in the pull, it was less taxing.  I don't know if this would work with heavier weights. Started breaking up the CTB after the 3rd round because I was sweating too much it was tough to grip the bar.  Overall the C2B didn't feel great, probably because of the work I did in the morning.  Regardless, I thought I paced the runs well hitting the 1:55 mark each time in a hot mid-day sun.  Was able to push hard at the end to finish the half round.  The last 24 hurt pretty good, but it only took about 3 minutes, but I was fully recovered after. 

Went to the second workout, which is usually very bad after a tester like the one I did prior, but I was pleasantly surprised about how good it felt.  Burpees were effortless.  Hips were really loose so pushing off the ground was easy.  Double unders were unbroken.  The row was interesting.  I tried low cadence high intensity pulls on the rower to keep it at 1:55-2:00.  I was able to keep my heart rate much lower and it wasn't nearly as aerobically taxing.  I noticed this the other day when doing my HICT and decided to try it in a workout and it really worked, though the interval was only 250m.  I am going to be doing longer intervals on the weekend and my roomate John just got a new C2 trainer so I will compare a higher cadence and lower effort to the contrary.  Felt good after today's workout.  

Wednesday, August 28, 2013

Training: 8/27/2013

HRV: Not working

5min Z1 Row
15min HICT
rest 8min
x 2 sets
Result: 3629, 3578

Notes: Kept the stroke rate at 17 for each of these intervals.  My legs were shaking after the first set but the second set went okay.  One thing that i noticed was that I could go faster with this stroke rate and cadence then I can when I do my intervals at 162 BPM.  Weird.......

Tuesday, August 27, 2013

Training: 8/26/2013

HRV: 100 (+1/red)
HR: 49

AM Training:
A. Power Clean: 1 every 30 sec for 15 reps (205,215,225,230,235,240,240,245,250,255,255,255,255,255)
B. Back Squat: build to a heavy 5, then 2 x 5 @~10% less than your heavy 5. (300, 280x2)
C. Front Rack BB Split Squats: 3 x 4-6 @20X1, rest 90 sec b/t legs (115,125,135)
notes-note tempo change; no pause.
D. Strict Body Row to bar: 3-4 EMOM @20X1 for 8 min (complete)
notes-pronated grip; ensure holds done w/bar to sternum

Notes:  HRV was red but I decided to train because not only am I a stubborn bastard, I got a really good night's sleep and felt good.  If it the HRV isn't under 100 I train.  Legs were still sore from Saturday, especially my low butt.  God was that sore.  Power cleans felt good but because my legs were tired I capped off the weight at about 90%.  Back squats felt good as I warmed up.  Was able to hit 300 and then went into my drop sets.  Legs was cooked after this and kept it relatively light on the split squats.  Shoulder were a little tight on the body rows.

PM Training:
5min Z1 Row
6000m @ HR 162
Result: 24:45

Notes: Heart rate crept up pretty quickly on the row so I couldn't get lower than about 2:04 without getting over the prescribed amount.  Not too much of a problem although my butt hurt and my legs were a little tired from morning training.  Felt good afterward.

Sunday, August 25, 2013

Saturday, August 24, 2013

Training: 8/24/2013

HRV: 99 (-5/amber)
HR: 54

7min AMRAP @ 85%:
1 Legless Rope Climb (15')
10 Front Rack Walking Lunges w/ Axle Bar (155)
Airdyne 20 cals
Result: 3 rounds + 1 Rope Climb + 6 Walking Lunges
-rest 3min
7min AMRAP @ 85%:
5 Shoulder to Overhead w/ Axle Bar (155)
10 Lateral Bar Burpees
30 Double Unders
Result: 5 rounds + 5 Shoulder to Overhead
-rest 3min
7min AMRAP @ 85%:
250m Row
10 Axle Bar Deadlift (155)
15 Box Jumps (20")
Result: 3 rounds
-rest 3min
1mile Run @ 85%
Result: 6:49

Notes: Had a hard time getting to sleep last night.  Felt good waking up and decided to go to the gym and get my workout in.  I have used the axle bar once before and I knew it made things harder.  I was feeling good warming up and I got into the workouts pretty quickly.  I was supposed to use 135lbs. for the axle bar but accidentally put on 155lbs..  After realizing this, I decided to to stick with it as it was unmanageable.  Rope climbs felt okay but my butt was cramping up from the lunges, had to keep the airdyne in check as to not redline.  Moved to shoulder to overhead and this wasn't too bad.  I remember doing this a few months ago and it was terrible.  Felt fine today.  Lateral burpees were pretty taxing but I was able to crank through them and go unbroken on double unders.  Rowing sucked, but the deadlifts weren't too bad.  Stepped down from the box the first two sets but then bounded after and it was less taxing. 

Went on to the mile run.  Haven't ran a mile (in a workout) in probably 6 months.  Breathing felt good and body was not the limiter.  Heartrate was just high and I didn't want to redline.  The 800 back felt good and I really found my technique and cadence.  Have to remember: heel pull to butt! 

Friday, August 23, 2013

Training: 8/23/2013

HRV: 104 (-/green)
HR: 49

A. Snatch + Hang Squat Snatch: 6 x 1+1; rest 3 min (185,195,205,210,217(f), 212(f))
B. Front Squat: build to a heavy 5, then 2 x 5 @~10% less than your heavy 5. (245, 225x2)
AMRAP in 15 min:
5 DH2I
7 Box Jumps 30"
Result: 5 Rounds + 5 DH2I + 7 BJ + 9 HSPU

Notes: Shoulders were a little tired still from my last workout.  Even so, I need to start locking out my snatches better.  It gets back in slot much better but I am not comfortable locking the arms out.  Maybe throwing in some snatch balances might get me more comfortable here.  I hit 210 and I was done for after that despite going for a few more sets.  Should have dropped down and made sure I completed the sets but I felt good and went for it today.  Front squats weren't too much of an issue but my legs were pretty tired 

AMRAP went well.  Pacing was fine and I wasn't breathing hard at all.  Breathing is getting a lot better.  Back was a little tight during this workout but nothing crazy.  Need to finish off the week with a solid training session.  

Rest Day: 8/22/2013

HRV: 104(-2/green)
HR: 50

Notes: Laying off the caffeine on my off days.  Man does that suck......

Training: 8/21/2013

HRV: 106/(+3/amber)
HR: 49

AM Training:
A. Power Clean: 1 every 30 sec for 12 min, wave load (185,190,195,200,195,200,205,215,210,220,230,230,225,235,245,250,240,250,255,260,250,265,270(f), 270(f),265,270(f))
B. Split Jerk from blocks: 5 x 1; rest 2 min (2-3 @85%, 2-3 @90%) (267.5,285)
C. Front Squat: 6 x 3 @20X0, use 60%; rest 60 sec (explode out of the hole) (185)
D. 20 Bar Muscle Ups for time (Unbroken 1:09)

Notes: Despite the fact that I was amber, I hit this workout as prescribed.  If the HRV goes amber and it's because of a parasympathetic jump I don't acknowledge it.  Warmed up the lower body and external rotators of the shoulder and got to power cleans.  No real issues with the cleans themselves but more with changing out the weights like a mad man.  Had to double up my reps a couple of times because the time ran over.  Got buckled by 270 a couple of times because my legs were pretty spent from the previous reps.  I was able to hit 265 multiple times without much of an issue.  Have to keep the arms relaxed as possible.  

Moved on to split jerks and since my legs were pretty smoked, these felt heavier than usual.  This was a good opportunity to gain confidence in the jerk when I am not feeling my freshest.  267.5 wasn't much of an issue, and I was getting the bar behind and stacked.  I was locking out 285 out in front a little and after tweaking some things afterward I noticed my lats were tight making it difficult to the my arms stacked.  After I went to the front squats and didn't have any issues. 

Finished off with the 20 bar muscle ups for time.  Sloppy first few reps slowed me down at the end and forced me to take mini breaks on top of the bar.  Happy to go unbroken here.

PM Training:
AMRAP in 12 min @90%:
10 Power Snatch 75lbs
10 Ring Dips
10 Wallballs
Row 300m
Results: 4 rounds + 10 PS + 10 RD + 6 Wall Balls
--10 min recovery--
AMRAP in 18 min @80%:
100m Farmer's Walk 70lb/h
30 Double Unders
15 C2B
Run 400m
Result: 3 rounds + 100m FW + 30 DU

Notes: Completed this workout later in the afternoon.  Short 20 minute warm-up and then got to it.  Power snatches felt low effort though my technique felt terrible.  Ring dips were no problem and I practiced a little bit of butterfly kipping.  Wall balls are feeling better and better.  Kept the rowing at 1:56.  I think I should be going faster here but I just can't hold the power output.

Took my time on the second amrap and because my lats were pretty smoked I broke the pullups up into 5s.  Unbroken on double unders.  Farmer's carry broken in 50m/50m.  400s at 2:00 pace.

Training: 8/20/2013

HRV: 103 (+1/green)
HR: 51

20min Z1 Row
20min Z1 Run
20min Z1 Airdyne

Notes: Felt good today. No issues.

Monday, August 19, 2013

Training: 8/19/2013

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

AM Training:
A. 3 Position Power Snatch(floor, below knee, above knee): 5 sets; rest 4 min (165,175,185(f),185,190)
B. Back Squat: build to a moderately heavy triple, then 3 x 7 starting@~12% less than your heavy 3. (315 + 277.5x3sets of 7reps)
C. Front Rack BB Split Squats: 3 x 4-6 @20X1, rest 90 sec b/t legs (145x3)
notes-note tempo change; no pause.
D. Strict Body Row to bar: 5 x 3-5 @21X2, rest 90 sec (5,4,5,5,5)
notes-pronated grip; ensure holds done w/bar to sternum

Notes: Body felt good heading into this workout but I was still a little tired from the workouts this weekend.  Tried not to prolong the warm-up as this usually exacerbates the problem.  During power snatches, I tend to extend the pull which throws me out of position in the catch.  The shoulders go too far back causing the hips to sway too far forward.  Missed 185 the first time because of it.  I came back and hit 185 and then went 190 focusing on continuing the pull under the bar into the catch.  Happy with hitting 190 for the complex.  Moved to the back squats, and they felt good today.  No real issues with the hips or back.  Hit 305 and then decided to push to 315 and hit it there too.  After designating that as my tough triple I dropped down to my 3sets of 7 at 88%.  Boy was this miserable.  I haven't done anything over 5 reps in quite some time and the last couple sets were a real grind.  Happy with hitting the weight for all three sets though.  Kept the same weight for all three sets on front rack split squats as my legs were pretty smoked from back squats.  Body rows are continuing to feel better as my mobility and activation of upper back muscles improve.  Felt good after the workout. 

PM Training:
Row 5 min @Z1
Row 12 min @HR~162
--3:00' recovery--
Row 10 min @HR~162
--2:30' recovery--
Row 8 min @HR~162
--2:00' recovery--
Row 6 min @HR~162

Row 5 min @Z1
1. 2986m
2. 2437m
3. 1915m
4. 1441m

Notes: Hit this workout in the afternoon.  Felt good but I think I had the damper a bit too high.

Sunday, August 18, 2013

Rest Day: 8/18/2013

HRV: 100 (-2/amber)
HR: 51

Notes: Woke up at 5am and then lay in my bed for an hour before I went back to sleep.  Got out of bed at 7:15 and then went to the beach to jump in the ocean.  Body and mind feel good.  I am happy with the last week of training.

Saturday, August 17, 2013

Training: 8/17/2013

HRV: 102 (-/green)
HR: 46

6 min AMR@85%:
10 OA DB Snatch (alt) 75lbs(70 KB)
10 Ring Dips
Result: 4 rounds + 10 Snatches
--3 min recovery--
6 min AMR@85%:
5 Man-Makers 35lbs
10 T2B
Result: 2 rounds + 5 MM + 3 Toes to Bar
--3 min recovery--
6 min AMR@85%:
10 OHS 95lbs (try narrow grip if able)
1 Rope Climb to 15'
Result: 5 Rounds + 10 OHS
--3 min recovery--
6 min AMR @85%:
10 Plate OH Walking Lunges 45lbs
10 Burpees onto 45lb plate
Result: 5 Rounds + 10 Lunges + 3 Burpees
--3 min recovery--
6 min @85%:
Row 1k
amrap Double Unders in remaining time
Result: 162 Double Unders 

Notes: Got a good night's sleep last night.  Woke up in the morning and got right to the gym.  Warmed up for about 25 minutes, and then rather than let me energy dwindle I got to work.  First AMRAP wasn't too bad as the turn over of the snatches wasn't too aggressive.  Dips felt okay and I was able to recover during the movement.  The next AMRAP with the man makers was slow.  The man-makers on the KBs require a lot of stability but I realized that I needed to lock out the opposite arm in order to row the KB properly.  Bar was slippery on T2B because of the amount I was sweating.  The OHS/Rope climb was a little rough because this is where the turnover of movements started to catch up to me.  Shoulders were also smoked from HSPU the day before.  Narrowed my grip on OHS but I was able to hit all reps unbroken.  Rope climbs were smooth and efficient.  Last AMRAP I rowed at a 1:55 pace and got off at 3:50.  Went right into the double unders and hit 60 in a row.  Forearms started to fatigue a bit so I started hitting sets of 30.  Lot of sweating, lots of grunt work.

Friday, August 16, 2013

Training: 8/16/2013

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

A. Clean & Jerk clusters: 5 x 1.1; rest 30 sec/5 min (235,245,255,265,275)
B. Front Squat: 3 stage protocol (275,195,235,255,140x2x5reps)
C. RDL: 3 x 5 @3110; rest 2 min (205,235,255)

DH to Inverted (rings)
Time: 5:17

Notes: Got a good night's sleep last night and had good timing with meals and pre-workout.  Feeling good heading into the workout, I didn't want to prolong the warm-up too much so I did a 20minute warm-up and then started clean and jerks.  Felt good from the first rep, focusing on being smooth and not pushing back on the way up, but just driving straight up out of the hole.  No misses today and I think I could have pushed it even further but I know that I have a lot of work ahead of me and hitting good solid reps is what my focus is right now.  Moved to front squats and I could tell that capping it on the clean and jerks was a good idea because my legs were pretty smoked.  275 felt heavy so I dropped down for my triples and built back up to 255 for a tough 3.  Speed squats felt good.  Again I focused on getting comfortable with position in bottom and just drove the legs out of the hole.  RDLs felt good but it was a little harder holding the tempo.

Moved to the HSPU/Inversions.  First could of HSPU were sloppy but then I got in a groove from there.  The work that I have been doing with mobility/thoracic activation work is making these easier and easier.  Have to focus on extending through thoracic (while pushing butt back) and not through lumbar spine.  Ring inversions were easy today.  Overall I was pleased with today's workout.  Needed a solid workout like this going into a tough Saturday training session.

Training: 8/14/2013

HRV: 100(-1/amber)
HR: 51

AM Training:
A. Snatch: 1 rep EMOM for 12 min; 80-85%1RM (wave load) (175,180,185,177,182,187,180,185,190,182,187,197)
B. Back Squat: 3 stage protocol (335,235,265,295,165x2)
C. Alt EMOM for 20 min:
odd - 4 Muscle Ups
even - 4 Thrusters 135lbs
Complete- all movements unbroken

Notes: Amber this morning but I think it could have been a false reading since I was fussing around for 2 minutes struggling to get my HR monitor on.  Felt good warming up for the first workout so I decided to do the workout unchanged.  Probably made too much of a jump warming up for the snatch cause I missed a couple of reps because my shoulders weren't loose/warm.  Spent a little more time warming up and then got into the EMOM where I didn't miss any reps.  Pull felt awesome but I was shooting my chest through just a hair causing me to dip forward in the catch.  I had a good mindset going into the snatching: Just stayed relaxed and move fluidly.  I think I expend way too much energy staying tight all over.  I just relaxed during the snatches and every thing felt great.  

Moved onto squats and I felt good here too.  Hit a tough single (a little over 90%) then went down and built back up with triples.  I hit 295 for my heaviest triple which is the heaviest I have done so far with this protocol.  No problem with speed squats.

Going into the EMOM, I knew that the muscle ups would be the more difficult of the two movements for me.  Got into a good groove on them (driving the hips high from the bottom of the swing) and the only thing that was slowing me down was my fear of slipping through the wet rings.  No real issues on thrusters but I focused on not collapsing at the bottom and staying extended through my thoracic.  I bit tired afterward, but body felt good.  

PM Training:
AMRAP in 10 min @90%:
10 Burpees to 6"
10 Push Press 95lbs
10 Box Jumps 24"
30 Double Unders
Result: 5 rounds + 2 Burpees
--10 min recovery--
AMRAP in 20 min @75%:
100m Farmer's Walk 70lb/h
20 alt'ng Wall Runs
25 unanchored Situps

Row 400m
Result: 3 rounds + 100m + 20 Wall Runs + 25 Situps

Notes: Felt the first AMRAP went well despite the fact that my legs were pretty smoked from training earlier.  I put those thoughts aside and worked hard to pace properly.  Burpees felt good with no misses on the jump.  Unbroken push presses and focused on not overextending.  Box jumps suffered from lack of pop.  Double unders unbroken, still feeling really good.  Took my time on the second AMRAP as I saw this as active recovery work.  Good training session.

Wednesday, August 14, 2013

Training: 8/13/2013

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

AM Training:
Row 5 min @Z1
Row 12 min @HR~162
--3:00' recovery--
Row 10 min @HR~162
--2:30' recovery--
Row 8 min @HR~162
Row 5 min @Z1
Distances: 3011m, 2457m,1890m

Notes: Felt good with the rowing this morning though my heart rate wouldn't stay in the area I was attempting to train after doing the first 12min row.  Needed to keep about a 2:08 pace in order to keep at 162 BPM.  Felt good afterward.

PM Training:
For 30 min; all @Z1:
Run 400m
10/side Ginga Lunge Stretch
Airdyne 25 cals

20 sec DB Lat/Tri Plank Stretch

Notes: Completed after my personal training.  Good to run and bit and loosen up the body also threw in some HS work to open up the thoracic.  It is coming along and I can feel my shoulders loosening up.  I am hoping that this will make overhead movements more effortless.

Monday, August 12, 2013

Training: 8/12/2013

HRV: 104 (-/green)
HR: 46

A. Power Clean: 3 EMOM for 15 min; ~70%1RM (197.5 x 5, 205 x 9, 225 x 1) + 237.5 x 5reps
B. Front Squat: 3 stage protocol (275, 195,225, 255, 140x2)
C. Front Rack BB Split Squats: 3 x 4-6 @21X1, rest 90 sec b/t legs (135,140,145)
D. Strict Body Row to bar: 4 x 3-5 @21X2, rest 90 sec (5,5,5,5)

Notes: Today was the first day since coming back from competition that I felt like training.  My body and brain were just not cooperating last week but I knew that would be the case so I just road the wave and got through it without pushing too hard.  Power cleans felt good and I am getting in a good groove with these.  No problems missing any sets.  Unfortunately, my back is still cooked from last Sunday and my quads are still bruised from last Saturday.  Other than that, the power cleans felt good and I eked out a win on a TnG 5 RM against Jason.  I probably could have done more with a fresher back but I will take the W.  

Front squats felt heavy with my quads feeling like burger meat.  Failed at 285, went back down and hit 275.  Legs are quite there yet.  Hit 255 for my last triple which felt good.  Front rack squats went well, heavier than last week but kept good technique.  Body rows went much better than expected and was able to get the chest to bar without much of an issue.  I chalked this up to both improvements in shoulder mobility and strengthening of the scaps.

Sunday, August 11, 2013

Rest Day: 8/11/2013

HRV: 104 (+1/green)
HR: 47

Notes: Had a headache that started at around noon yesterday and went away at 1pm today.

Saturday, August 10, 2013

Training: 8/10/2013

HRV: 103(+3/green)
HR: 48

2 x thru all:
5 min AMR@85%:
12 KBS 70lb
12 No Jump Burpees
Result: 4 rounds/4 rounds
--3 min recovery--
5 min AMR@85%:
4 x 10m Shuttle Run down & back, touch ground @turns
10 S2O 95lbs
Results: 5 rounds + 4x10m/5 rounds + 4x10m
--3 min recovery--
5 min @85%:
Row 1k
amrap Thrusters 65lbs in remaining time
Results: 20reps/28reps

--10 min recovery--

Notes: Horrible and terrible are words that people often used to describe workouts.  That doesn't really do this workout justice.  The power output and turnover were high, and through the first set, I was still feeling the effects from the prior weekend (lack of energy, lack of drive, like of pain tolerance).  After the ten minute rest, I was able to refocus and move more smoothly through the AMRAPs.  KBS felt better the second time around as did the push presses.  I used an axle bar for both the S2O and the thrusters and I think I will be adding this in more often to make a regular bar seem like a treat.   Row at at a 1:58 the first time around and about a 1:56 the second time around.  In the beginning of this workout, I felt like I had so far to go.  Afterward, I felt much better about where I am and where I am going to be heading.  

Friday, August 9, 2013

Training: 8/9/2013

HRV: 104 (+4/green)
HR: 45

AM Training:
Row 5 min @Z1
Row 10 min @HR~162
--2:30' recovery--
Row 8 min @HR~162
--2:00' recovery--
Row 6 min @HR~162
Row 5 min @Z1
Distances: 2559m, 2006m, 1476m

Notes: Felt good warming up on the row despite my lower left side of my back/SI joint was bothering my.  Still flared up from last weekend I suppose.  Caffeine definitely helps stave off the pain of early morning intervals.  Heart rate started creeping in last couple of sets.

Narrowing OHS stretch in warmup

A. Power Snatch + Squat Snatch: build to a moderate weight of the complex (185)
B. Back Squat: 3 stage protocol (330,232,255,275,165x3)
C1. Narrow Grip OH Squat: 3 x 6-8 @3111; rest 60 sec Complete
notes-build in weight only if you can complete sets w/jerk width grip
C2. Strict Ring Rows: 3 x 3-5 @21X2, rest 60 sec Complete
C3. Hollow Holds: 3 x accumulate 60 sec, rest 2 min Complete

notes-toughest variation you can complete for ~60 sec

Notes: Felt good going into this workout but I think I took too long in my warm-up and I was fatigued before I even started snatching.  Right away I could tell that my shoulders were fatigued and catching the bar was tough.  Catching all the way in the hole was also rough on the left SI joint.  Managed to hit 185 after barely missing the snatch the first time.  Decided to call it there and move on to squats.  Squats felt heavy and quads are still bruised and sore from last weekend.  Went from 325 to 345 and missed.  Went back down to 330 and hit it.  Went down to triples and they felt good.  Overall I lacked the brain power to control my body under load.  OHS's felt good.  Ring rows felt better than ever (could be from shoulder mobility).  Hollow holds were rough and I actually cramped in my ab.

Training: 8/7/2013

HRV: 103
HR: 53

EMOM for 10 min:
4 HPC + Push Press (add as able, start w/135)
4 Lateral Barbell Burpees
Complete (135x3, 145 x 3, 155 x 4)
--5 min recovery--
AMRAP in 10 min @90%:
10 KB Snatch L 53lbs
10 KB Snatch R 53lbs
15 Pushups
30 Double Unders
Result: 4 rounds + 15 snatches
--10 min recovery--
AMRAP in 15 min @75%:
200m Sandbag Carry, ~80lbs
15 Russian KB Swings 36lbs
20 alt'ng Step Ups, 20"
Result: 3 rounds + 200m SB Carry + 15 KB Swings

Notes: Felt pretty good waking up today.  Not as sore as Tuesday.  Worked out after my noon class with some rowing, mobility, and dynamic stretching.  Mid back was still flared up, but I decided to work through it.  Started with 135 on the HPC + PP and found that my quads were still bruised and sore from the hang power cleans from the weekend.  Muscled through it but it was tough all around.

Moved to the AMRAP which I new would be tough.  Back was inflamed after the first set of KB snatches.   Pushups and double unders unbroken.  Lower back was smoked after this.  Hit the back off 20min after and felt good.

Rest Day: 8/8/2013

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

Notes: Lower back is still sore.

Wednesday, August 7, 2013

Training: 8/6/2013

HRV: Not working

A. Push Jerk + Split Jerk: 5x1+1; rest 3min (205,225,245,255,265)
B. Front Squat: 3 Stage Protocol (275, (195,205,215), 135x3)
C. Front Rack BB Split Squat: 3x4-6 @ 22x1; rest 90sec b/t legs (115,125,135)
D. 20min Z1 Airdyne (every 5min, mobility)

Notes: Boy was I sore going into this workout.  Mid-back and hips especially.  I knew if I could move around today and get some work done, I would feel much better afterward.  I was right.  Still tired from the weekend, I was able to hit a PR on the push jerk and then split jerk it.  Front squats felt very heavy and the limiter was the legs and soreness of my hip flexors.  Kept this relatively light.  Front rack split squats felt good.  This is an area that I could definitely improve upon.  Airdyne for 10 minutes after and did mobility for another 10 minutes.  

Tuesday, August 6, 2013

Raid Games Day 2

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

WOD 3:
5min Countdown Clock:
3 Deadlifts @
AMRAP Double Unders in Time Remaining
Result: 230 Double Unders

WOD 4:
8min Countdown Clock:
21 Burpee Box Jumps (30")
10 Wall Balls
5 Power Snatches (165lbs.)
Result: 3 rounds + 10 Wall Balls + 1 Snatch


Got through the competition this weekend and I am pretty sore in my mid/lower back (higher than usual) and neck.  Other than that I am good.  HRV was amber on Saturday, Red on Sunday, and its back to green today after a good night's sleep.

Saturday was good and bad.  Felt like crap waking up.  Sat around all day until my first event at 4:30pm.  Had a good workout, nothing spectacular but had a tough time keeping the heart rate down on the higher power movements.  3 rounds of 2 rope climbs, 9 STOH (165lbs.), 11 Muscle Ups.  Pretty happy with how the muscle ups felt.  couldn't have gone much faster without missing muscle ups.  Won the first event.

Second event was terrible.  Had nothing in me.  Workout was 5 KB Man Makers (35lbs./hand), 10 KB Snatches (70lbs.), 10 HPC (155lbs.).  Couldn't push the pace here because I had no energy.  Lots of factors there (lack of sleep, timing of event was 6:30pm, and higher power externally loaded movements).  This workout reminded me of the last two testers we did: 12min AMRAP 5 MU/10 OHS/15 KBS and 10min AMRAP:5 OHS/10HSPU/15CTB.  There was just nowhere to hide on this workout and I struggled to keep moving.  

Slept lousy on Saturday night as my CNS was probably still jacked from going hard a few hours before.

Sunday morning I actually felt a lot better than Saturday.  Went to the beach when I got up to jump in the ocean, ran some errands and then headed to the event.  First event was at 3:30pm: 5min AMRAP: 3 deadlifts @ 315/365/385/395/400 adding weight yourself-in time remaining: Max double unders. Steady on the deadlifts and then just went after it on the double unders hitting first 100 unbroken and then hunting down everyone that was in front of me.  

I was tied for 1st place going into the final workout.  Workout was: 8min countdown clock: 21 Burpee Box Jumps (30") then AMRAP: 10 Wall Balls + 5 Power Snatch (165lbs.).  Warming up, I felt I had good energy and I was moving the bar well.  Built up to 185 for a double but I knew that effort and brain power that moving 165 would take would be too slow for this event, relative to my competition.  Steady on box jumps but I felt like I didn't have anything in me and couldn't push.  Unbroken on wall balls and then on to power snatches.  With good technique I was hitting one rep every 15 seconds which was way too slow relative to the ogres who were ripping the bar off the ground.  Missed a snatch forward and then switched to full snatches to make sure I didn't miss anymore reps.  This workout just sucked but nothing that I couldn't recover from quickly.  Walked away from workout.  I knew I didn't have the ammo for this workout so I didn't do anything stupid. Finished 2nd to last on this workout at took 4th overall (out of 10 guys). 

Happy with where I am at this stage.  I am feeling we are plugging up some of the holes in my game but I think we exposed some of the areas that I definitely need to address. In my opinion externally loaded aerobic power and CP capacity.  These workouts are my NIGHTMARE!!!

Sunday, August 4, 2013

Raid Games Day 1

HRV: 98 (-6/amber)
HR: 54

WOD 1:
9min AMRAP:
2 Rope Climbs (15')
9 Shoulder to Overhead (165lbs.)
11 Muscle Ups
Result: 3 rounds

WOD 2:
10min AMRAP:
5 KB Man-makers (35lbs./hand)
10 KB Snatches (70lbs.)
10 Hang Power Cleans (155lbs.)
Result: 3 Rounds + 5 Man-Makers + 8 Snatches

Got a little bit of sleep last night but nothing too deep.  Was in bed for about 9 hours.  Felt groggy waking up and wanted to go back to bed.  Lied around the house for a few hours and then went over to check in at the venue, only 15 minutes from my house.

Warmed up with some jump roping and then some dynamic stretching.  It didn't take very long to get loosened up which was a good sign.  Went into barbell warm-up and built up to a heavy 3 push jerk preceded by 5 burpees AFAP.  For the the workout, I planned on hitting about three rounds.  Rope climbs were good and push jerks were unbroken.  The workout came down to muscle ups which I was very happy with since this was a goat for me not too long ago.  Pacing was good on this workout and I felt good afterward, though my chest was a bit smoked.

Warming up for the second workout on 1 hour later, I felt like death.  I had nothing left in me.  I think this was a combo of both lack of sleep, the workout being at 6:30pm, and the workout prior being pretty high power output.  Rather than make excuses (everyone else has to deal with it too), I warmed up and got ready.  Warm-up didn't take long as I had just worked out.  Right from the get-go on this workout I had no push (similar to how I felt two weeks earlier on a Saturday workout).  I decided to just keep it at 85% and cruise through this workout as I knew I couldn't make any moves.

Happy with the first workout and a little disappointed with how I felt during the second workout.  Two more workouts on Sunday, which should be more up my alley.  

Saturday, August 3, 2013

Training: 8/2/2013

HRV: 104(-1/green)
HR: 50

AM Training:
A. Box Jumps: 3x1.1.1; RAN (moderate + safe)
B. Power Snatch: 3x1 @ 70%, 2x1 @ 75%; rest 3min (155,165)
C. Thrusters: 3x3 @ 70%; rest 90sec (155)
D. Ring Rows: 3 EMOM x 21x2 x 5min (complete)

Notes: Got an iffy night's sleep.  Anxiety is starting to set in for the competition.  Box jumps went okay and it was a good way to gauge what parts of my body I needed to open up.  Moved onto power snatches and half way through I noticed I was craning my neck through again, causing my butt to shoot back.  Need to received straight up and straight down.  Thrusters were pretty easy at this weight, even though that would typically be a challenge.  No problem on muscle ups.  Need to stay extending and back on shoulder to overhead.

PM Training:
8min AMRAP @ 75%:
150m Row
5 Toes to Bar
5 Burpee Box Jumps (20")
Results: 5 rounds
-rest 3min
8min AMRAP @ 75%:
200m Run
20 Double Unders
10 Situps
Results: 4 rounds

Notes: Felt good to get out and move after two days of rest.  Felt pretty energetic and body didn't have any sourness.  The hay is in the barn, time to go out and compete.

Rest Day: 8/1/2013

HRV: 105 (+3/green)
HR: 50

Notes: Another rest day.  Feeling good though.

Rest Day: 7/31/2013

HRV: 102 (+4/green)

Notes: Feeling pretty good today.

Friday, August 2, 2013

Training: 7/30/2013

HRV: 98 (-1/green)
HR: 55

A. Power Snatch: 15x1; rest 90sec (145,150,155,165,170,175,180,185,190,195,200,200,200,207.5,207.5)
B. Power Clean and Jerk: Moderately Tough Single (265)
EMOM x 10min:
6 Russian KB Swings (90lbs.)
6 Burpees AFAP
3 rounds for time:
25 Wall Balls (20lbs.)
25 Box Jumps (20")
Time: 4:40

Notes: Felt good today despite the tough day of training the day before.  Had to get up early today so I didn't get the greatest sleep.  Got the gym and felt good warming up.  Got into the power snatches after a little tech work and I was feeling pretty fast today.  Only one miss today because I tried to save 207.5 from going into a full squat.  Other than that, form was pretty on point.  

Moved onto the power clean and jerk without much of a warm-up.  In 4 sets I was at my tough single.  But was shooting up a hair during the first pull.

EMOM went well and the burpees felt smooth and fast.

Decided to get the wall ball tester done with in the morning so I didn't have to come back in the afternoon.  I was also good and warm and knew that there would be much of a difference in the result of the workout now or 3 hours from now.  All movements unbroken.  Calves were tight afterward.

Thursday, August 1, 2013

Training: 7/29/2013

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

AM Training:
10min Z1 Airdyne
1min @ 85%
1min @ 50%
10min Cooldown

Results: watts between 311-370

Notes: Woke up, grabbed some gatorade and headed straight to the gym because I was short on time.  Didn't have nearly as much pain in my legs as I usually do.  Intervals felt great and I could push without much of a problem.  I think it was because of the dose of caffeine I had before I started.  Mental note.....

PM Training:
A. Back Squat: 3 Stage Protocol (335, 235,265,295,167.5)
B. Ring Rows: 5x7-10 @ 21x2; rest 2min
12min AMRAP:
5 OHS (135)
15 CTB Pullups
Results: 5 rounds + 5 OHS + 5 HSPU

Notes: Warmed up for this with a couple rounds of 5s at each movement (heavier on the OHS).  Shoulders were a bit sore but felt good overall going into this workout.  To keep the intensity in check, I decided to break the chest to bar up right from the beginning into sets of 5.  That way I could go unbroken on the OHS and move right back into the CTB after the HSPU.  Workout went well and I was able to hit right around the number I was shooting for.  More importantly I didn't have a drastic fall-off in power after the 4 minute mark.  Stay consistent throughout.  Lower back was a little tight afterward from HSPU but other than that I felt good.