Sunday, September 29, 2013

Rest Day: 9/29/2013

HRV: 103 (-/green)
HR: 51

Notes: Calves are a little sore but overall I feel pretty good.

Training: 9/28/2013

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

15min Run Warm-up
4 sets:
800m Run @ 3k Pace (3:10)
rest 2min b/t sets
30min Z1 Run

Notes: warmed up with an 800m run and then focused on some run technique drills.  Had the mental cue of keeping the body in alignment as I leaned forward.  Felt good today and went negative splits.  RPE was about 8/10 to keep the pace and didn't have much trouble recovering from set to set.  I was going to shut it down after the last set but then saw that I had 30min of Z1 running after.  I was about to skip it, but John(5) said, "Get going!"  Ran to the dog park and back and called it a day (about 5k).  Happy with how the running felt today.

Training: 9/27/2013

HRV: 101 (+4/green)
HR: 50

Workout #1
A. Reverse Shot Toss - practice (39')
B. Push Jerk + Split Jerk: 5 x 3+1; rest 3-4 min (215, 235, 250, 255, 260)
C. Strict C2B: 2-3 perfect reps EMOM for 12 min (8 minutes)

notes-only good reps w/shoulders back; terminate if unable

Notes: got a lousy night's sleep but I wanted to get this workout in.  I wanted to train.  Got to the gym and warmed up with he shot reverse shot toss progressing in intensity while also hitting some mobility.  Moved onto the jerk complex.  Push jerks have always been a goat of mine but they have been improving a lot since my mobility has gotten better.  Focus needs to be on pulling the bar back with my upper back while locking out the triceps.  Straight down straight up.  Last jerk felt good.  Kept the head neutral the entire time.  Got through 8 minutes of the CTB and then called it as my shoulders started to get into a sloppy position.

Workout #2
On a 12 min clock:
Row 750m
25 Squat Cleans 225lbs

amrap DUs in remaining time
Result: 750m Row + 25 Squat Cleans + 0 Double Unders

Notes: Warmed up with a 1k row and then built up to a heavy triple clean.  Focus for this workout was to pace the cleans from the beginning so I could push the pace on the last few reps.  I wanted to have 1 minute left for the double unders but a late miss put the kabosh on that idea.  Row was 2:45 and I got to the bar at about 3:05 after pulling my knee sleeves up and strapping on my belt.  This also gave me time to catch my breath.  Cleans felt good, just caught a clean too far back and that through me off.  With my legs not feeling great I am happy to finish the 25 cleans in under 9 minutes.

Workout #3
Row 7 min @Z1
Sprint Row 200m@97%/rest 4:30' x 8
rest 10 min b/t sets 4&5
1. :34.4
2. :34.3
3. :34.4
4. :34.0
5. :34.5
6. :34.1
7. :33.9
8. :33.9

10 min easy run to flush

Notes: Felt pretty good going into this last workout despite the fact that I wasn't looking forward to the pain of rowing 200m.  Ate a little too close to hitting the repeats so I was having heart burn also.  CNS was not fresh so I knew it wouldn't hurt too much but the last rep of each of the two sets hurt a bit.  More in my head than in my gut or legs.  Happy when this one was over and ate like a champ afterward.

Friday, September 27, 2013

Training: 9/25/2013

HRV: 96 (-7/green)
HR: 54

AM Training:
5min Z1 Row
8 sets:
500m @ 90%
rest exact time it took
1. 1:45.3
2. 1:44.6
3. 1:44.5
4. 1:44.4
5. 1:45.1
6. 1:43.3
7. 1:44.9
8. 1:44.2

Notes: First few sets I used to feel out the stroke and pace that I wanted to hold.  Legs were a little sore from the day before also.  Held a solid pace and was able to keep good rhythm in my stroke from set to set.  No problems recovering afterward.

PM Training:
30 Muscle Ups For Time
Time: 3:31
10min Recovery
10min AMRAP:
10 Fat Grip Pullups
15 KB Swings (32kg)
Result: 2+5 pHSPU + 10 Pullups

Notes: Haven't done 30 MU for time in over 6 months so I was very interested to see what I would be able to hit here.  My kip has gotten much better and I have been getting some touches on them.  My goal was sub 3min and I was on pace for it but my arms just died out a little in the last minute.  I was still very happy with my time hitting a 1:20 PR.  Took some time to recover and then went fairly deliberately through the AMRAP.  Small sets on the HSPU and singles on the fat grip pullups.  Broke up the KB Swings throughout.  Might be sore tomorrow!

Thursday, September 26, 2013

Training: 9/24/2013

HRV: 104 (+16/green)
HR: 47

AM Training:
A. Clean and Jerk: Build to Heavy Single; then 5x1 @ 80% of A; rest 3min (290,235)
B. Back Squat w/ Chains: 6x2; rest 2min (235lbs. + 80lbs. in chains)
C. Jerk Dip Squats: 2x5; rest 90sec (285, 315)

Notes: Feeling a little tired this morning but body felt good.  Built up to 290 on the clean and jerk and called it there.  This was a 5lb. personal best and didn't really feel too bad.  Rather than push it, I decided to stop on a technically sound rep and get my drop down sets in.  Went too heavy last week on the back squats with chains as I was grinding reps out.  Kept it lighter and focused on speed.  Went heavier than last week on the jerk dip squats.  Need to hammer that jerk down!

PM Training:
5min Z1 Row
8 sets:
150m @ 97%
rest 4:30
Time: 1. 24.9 - 8. 23.2
10min Cooldown

Notes: Hit this workout in the afternoon.  Workout wasn't too bad.  25sec isn't too bad but a little longer and things get awfully dicey.  Ended up with about 18 strokes each interval but I think with the damper on 7 I can go a bit faster.  Range from just under 25 to 23 seconds.

Monday, September 23, 2013

Rest Day: 9/23/2013

HRV: 88(-10/red)
HR: 56

Notes: I was supposed to have a double today but my HRV was red so I decided to push training back a day.  Body feels good but I must be going through quite the sympathetic spike. 

Rest Day: 9/22/2013

HRV: 98 (-5/amber)
HR: 55

Notes: Feeling a little tired today but my body feels good.

Saturday, September 21, 2013

Training: 9/21/2013

HRV: 103 (+1/green)
HR: 49

60min Max Distance Row
(Peak HR and Avg. HR recorded)
Distance: 15,045m
Avg. HR: 169 BPM
Max: 186 BPM

Notes: Man was I nervous going into this workout.  I have done the 60min max row two times prior to today's attempt and I have never made it through all 60min.  I was determined to make it through today.

I did a 5min row to warm-up and then hit some mobility on the hips and high hamstrings.  Plan going in was to really pace the first 10min and ease my way into the 60min.  First ten minutes went well and pace averaged just under 2:00.  Next 10 minutes the pace slowed slightly but I hit my first 5k mark on the 20min button and my heart rate was at 163 BPM.  Took a quick sip of gatorade, wiped off my handle and then got back to work.  The next 15 minutes the pace slowed but I didn't let it get over 2:04.  This is where the mental game kicked in and I mixed up stroke rate and technique to share the tension between the back, legs and hamstrings.  At the 35min mark I really started to reach deep into the stroke and I was able to get a little out of each pull and drop the pace back down to 2:00.  I finally hit the 10k mark just after 40 minutes and I knew I had my goal within my grasp.  I started to quicken the stroke rate to 28 s/m and the breathing rate went up and I got really in the zone.  No pain, just focus.  Really went after it on the last 2k as I knew it would be over soon.  John coached me through negative splits each 500m and I was able to hammer the last 1k in a 1:56 pace.  It felt great to be able to go at 90% for that long and pretty much walk away after surpassing what my original goal was.  I am really happy with this.  

Legs were shaky getting off the rower and my butt was cramped from sitting for an hour but it was well worth it.  Time to eat!

Training: 9/20/2013

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

AM Training:
A. Snatch Balance: 7x1; rest 2min (205, 215, 225, 235, 247.5 (f). 247.5, 255(f))
B. Push Press: 3RM (245)
C. Strict CTB Pullups: 4xAMRAP (-1); rest 2min (5,5,5,4)

Notes: Good morning of training.  Didn't have very long to warm-up but I was able to get my shoulders loose quick enough to get my entire workout done in an hour.  Getting much more comfortable with snatch balance and this transitioned into confidence in the catch position of the snatch.  After my last set of snatch balance I decided to build to a heavy single snatch in 4 attempts and was able to hit a personal best, my first since April 2012.  I finally got the monkey off my back and it felt pretty smooth.  I probably had more in my yesterday but I will take the pr.  Since I hit 255 last week in the push press for 3 I tried to jump to 260 and missed on the second rep.  On the CTB pullups, I noticed that my shoulders are rolling forward at the top.

PM Training:
10min AMRAP @ 80%:
Run 100m
10 OHS (95lbs.)
Run 100m
10 T2B
Result: 5 Rounds + 100m Run
-rest 5min
10min AMRAP @ 80%:
Run 100m
1 Rope Climbs
Run 100m
10 KB Swings (24kg)
Result: 5 rounds

Notes: I was feeling good after the morning session, but since this workout was going to be done at lower intensity, I didn't really have motivation to warm up and get going.  Ran a bit, did some mobility and then got to work.  Took a couple of sets for the OHS to smooth out but as they did I noticed my left patellar tendon started to flare up.  T2B were smooth and unbroken.  Rope climbs were efficient and the KBS were surprisingly easy.  Hit a little bit of cool-down stretching after and was feeling good.

Thursday, September 19, 2013

Rest Day: 9/19/2013

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

Notes: Woke up and went to the beach for a quick swim.  John got swept away by a tidal wave.

Training: 9/18/2013

HRV: 102 (-1/green)
HR: 49

A. Snatch: 5x1 @ 80%, 5x1 @ 85% (175,187)
Front Squats (205)
Muscle Ups
Time: 6:35

Notes: Definitely feeling tired going into the gym today.  Woke up earlier than normal and lied in bed for an hour so I was fresh getting up.  Got a good warm-up in before getting to a bit of technical work in the snatch.  Worked on getting more vertical and jumping through my heels on the pull.  I think the extension up was much better but I wasn't getting the bar back off the floor so I wasn't loading up my hamstrings.  Need to work on this a little bit and we will be back in business.  

Moved onto the tester and I was not feeling it going in.  Mentally I was pretty spent and I knew that the front squats were going to hurt.  I was pleasantly surprised that I was able to push the pace and not completely red line.  Not nearly as bad as the front squat bar muscle up tester from a couple weeks ago.  Broke up a few reps of front squats so I could catch my breath and tried to push the pace going into the muscle ups.  The rings were a little low for my liking so getting a pull kip was a bit of a challenge.  I just have to deal with it and adapt.  Hurt a little bit afterward, but wasn't too crushed.   

Training: 9/17/2013

HRV: 103 (-1/green)
HR: 49

Row 5k @ 80% (21:06)
30min Mobility

Notes: Got up and went right to the gym to knock this out.  First 2k sucked but then I got into a good rhythm and pushed the pace a little toward the end to see how it would feel.  I am going to have to sit on the row for another 40 minutes on Saturday.....can't wait.  

Got soft tissue work done afterward on scap, shoulders, and lats.  Tired throughout the day.

Training: 9/16/2013

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

AM Training:
A. C&J: 5 x 1 @80%; 5 x 1 @85%; rest 3 min (230, 245)
B. Back Squat w/chains: 6 x 2 @20X2; rest 2 min (255 + 80lbs. of chains)
notes-load so bar speed stays good; no grinders

C. Jerk Dip Squats: 2 x 5; rest 90 sec (255,285)

Notes: Felt a little tired this morning despite the fact that I got a solid night's sleep.  My left rhomboid has been tight the last couple of days and it has been pulling on my neck so I felt a little off warming up.  Cleans felt heavy today, though I focused on pulling more vertically.  I have to resist the urge to hit rather than shift into the forefoot and continue the extension up.  No misses on the cleans and they got easier as my brain warmed up.  Back squats were rough.  The second rep each time was a real struggle at the top.  My upper back wanted to give when the chains came completely off the ground.  No issues on jerk dip squats.  

PM Training:
AMRAP C2B in 2 min
Reps: 52
rest 2 min
3 rounds for time:
Run 400m
15 Wallballs
20 Box Jumps 20"
Time: 8:39
rest 2 min
AMRAP C2B in 2 min
Reps: 45

Notes: Was feeling nervous going into this workout.  I have a strong disliking of CTB pullups because of the hand pain they cause combined with the metabolic effect of doing them in high volume.  Kept everything under control on the first set though I tore on my right hand.  Moved onto the 3 RFT and tried to push the runs because I knew I would be able to go unbroken on the wall balls and box jumps and those movements are pretty finite in terms of the time they take to complete.  Runs were all done in 1:45.  Wall balls felt good but my calves were smoked after. I was happy with how the second set of CTB felt and there wasn't too dramatic of a drop off.  

Monday, September 16, 2013

Rest: 9/15/2013

HRV: 103 (-/green)
HR: 47

Notes: Body feels good.  Got a good night's sleep last night.

Saturday, September 14, 2013

Training: 9/14/2013

HRV: Not Working

10min Z1 Row
1000m Row @ 90%
rest 1:1
1. 3:37.4
2. 3:36.7
3. 3:36.2
4. 3:35.7
5. 3:35.0

Notes: I have decided that my HR strap is tripped out so I am going to get a new one today (thankfully I purchased the warranty).  Felt good waking up but sore in my neck and hips.

Got to the gym and hit the 10min Z1 row and to keep me on the rower I focused on different aspects of my technique and I actually realized a technical flaw.  I wasn't dropping my heels and driving, but rather driving through the balls of my feet.  The pulls felt strong so I stuck with it.  The first 1k was not easy so I knew I was in for a rough going.  During the last 300m of each interval my breathing and heart rate increased but I was able to sustain power output and not fall off (good sign).  Went negative splits on each set and went faster this week than I did last week.  I am definitely feeling more comfortable on the rower.

Training: 9/13/2013

HRV: Not Working

Workout #1 (10am)

A. Snatch Balance: 5 x 2,2,1,1,1; rest 2 min (185,200,215,225,245)
B. Snatch: 5 x 1; rest 3 min - RPE ~85% (185,195,205, 217.5(f),210(f)

Notes: Legs felt good today and energy was good in general. Went through a long shoulder warm-up before the snatch balances.  Wanted to make sure that I could get the bar in the correct position without fighting it with the front of my shoulders.  No misses all the way to 245.  Caught it in the whole and just barely lost it.  Re-racked it and then went again and hit it, making sure to truly catch it in the hole and stand up.  With good confidence and fresh legs, I moved onto snatches.  I didn't miss anything and buried 205 easily.  Went for a PB, then backed off but the pull was just barely off.  I have been fighting the bar since Wednesday when I originally lost my pull.  After some barbell work after things started to click again and I reminded myself that the re-adjustment of the torso occurs from dropping the lower body (not just flicking the hips while CONTINUING to extend up!

Workout #2 (2pm)
A. Front Squat: 3 stage protocol (290,215,235,260 + 2x5 w/ 145)
B. Push Press: 5 x 5,4,3,2,1; rest 3 min (225,245,255,265(f),260(f))

Notes: Had good energy after my workout and I taught one class before taking a bit of a breather and got ready for front squats.  Took 12 minutes to start warming up and then attempt some heavier singles.  Didn't really track what I was putting on the bar.  Just went by feel.  Missed a heavy rep (295lbs.), dropped down 5, and stood up fairly easily.  Just lost focus when the weight was heavy on my shoulders I suppose.  Dropped down to triples and hit a solid 260. Moved onto the push presses.  Warming up, I could feel the anterior shoulder was sore on both sides.  Hit solid reps on the 5, 4, and 3 (I think this might have been a personal best), but from there I didn't hit another rep.

Workout #3 (5:30pm)
5 rounds:
50 DUs
rest 2 min

1. 1:18
2. 1:28
3. 1:28
4. 1:50
5. 2:00

Notes: Quicky mobility and warm-up before hitting this one.  The main focus here was to try and go unbroken on all sets of HSPU.  The technical focus on the HSPU was to use the hips as much as possible and keep the arms relaxed. First set was a little shaky, but for the next two sets I got into a nice rhythm.  The double unders weren't much of a challenge as I don't even think my HR gets over 150 during these anymore.  I am able to stay very relaxed too which doesn't effect the grip and shoulders.  Last two sets I decided to break once each set to ensure no misses.  Key thing I learned here was the flexion of the hip drives the movement.  Make sure I flex the hip and reach the feet back to the wall at the top of the ROM.

Rest Day: 9/12/2013

HRV: Not Working

Notes: Body feels good.  Nice relaxed day.

Wednesday, September 11, 2013

Training: 9/10/2013

HRV: Not Working

3 sets:
14min HICT on Rower (damper 10)
1. 3317m
2. 3177m
3. 3129m

Notes: Brain and legs were fried.  I could tell because I couldn't pull anything lower than a 2:05 where last week I was hitting 2:00 easily.  Every time I started to pull hard my butt was on fire and I couldn't deal with the pain.  Stroke rate was 16 s/m on each interval.  Got some soft tissue work done after.  By the end of the day my legs were REALLY sore from the workout the day before.

Training: 9/9/2013

HRV: Not working

AM Training:
A. Squat Clean: 1 Every 30sec x 7min (225-255)
B. Back Squat: 3 Stage Protocol (335,235,255,285,167.5x2)
C. Body Rows to Bar: 2-3 EMOM @ 20x1 x 6min (complete feet elevated)

Notes: I was in a good state of mind going into training today, but my legs were still a little tired.  Form felt good on the squats cleans and I only missed one at the end because my brain was pretty toast.  Focus was getting the elbows around without changing the torso angle on the catch.  Back squats felt good and I capped it at 335 and dropped down for moderate doubles as per written in my training protocol.  No issues with the body rows and I did them with my feet elevated on 2x45lb. plates and one 25lb. plate.

PM Training:
50 Box Jumps 30" (step down)
50 KB Swings 70lbs
75 T2B
75 DB Thrusters 45lbs/hand 50lbs.
Time: 21:32

Notes: Got to the gym at 3pm and warmed up for 25 minutes with a mix of running, mobility, and hitting the movements in the workout at submaximal intensity.  I thought this workout would take about 12 minutes, boy was I wrong there.  Box jumps were methodical and took about 3 minutes to finish but my left-lower back started to tighten.  From there, the KB swings further tightened my back and got me really working hard.  Haven't had too much exposure to kb swings recetly and they have been really working me.  T2B were good breaking into small sets with low rest.  I had a bit of an interruption during the T2B but I thought I handled it well and continued to press forward.  Moved onto the DB thrusters and that's where things got really rough.  I had constructed 45lb. DBs out of 40s with some gaffer tape before the workout.  I dropped the DBs on the second set and the plates popped off.  I traded them out with 50lb. DBs and continued on with the workout.  I think it took me around 9 minutes to complete the 75 thrusters hitting larger sets and taking longer rests so I didn't have to pick them back up each time.

Each set caused my heart rate to skyrocket and my breathing to increase a lot.  I wanted to quit about 20 reps in and started making every excuse that it was okay to call it.  I kept chipping away however and got it done.  Man that was horrible.

Monday, September 9, 2013

Rest Day: 9/8/2013

HRV: 102 (+2/green)
HR: 48

Notes: Feeling good.  Heading to beach and then a bit of coaching before I do some over-eating.

Saturday, September 7, 2013

Training: 9/7/2013

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

5min Z1 Row
1k @ 90%
rest exact time it takes to complete 1k
1. 3:37.9
2. 3:36.9
3. 3:36.4
4. 3:35.5

Notes: Quads were pretty smoked going into this workout from the work yesterday.  Warmed up with a 5min row and then some foam rolling.  Tweaked my technique a couple of times and found a consistent technique in keep the stroke a little long and stroke rate at about 27.  None of the sets were overly taxing but they all were tough.

Training: 9/6/2013

HRV: 102 (-/green)
HR: 48

Workout #1:
A. Front Squat: Build to Max (300lbs.)
B. Wtd. Strict CTB Pullup: Build to Max (20lbs.)

Notes: Felt lethargic warming up for the front squat.  Body is feeling fresh but everything felt heavy.  Haven't hit a heavy front squat over 90% in a while so didn't really know what to expect.   As the weight got heavier, I realized my legs had no pop.  Happy with the way 300 looked but would have liked to hit 310 (which I failed in the bottom of the hole).  

I have never built to a max CTB pullup before so on paper this looks terrible.  However, I doubt I could do a strict ctb pullup 2 months ago.  Also, the misses weren't more than a quarter inch from my chest, but I wanted to keep it legit and strict with no kipping or goosing.  I imagine this will be something I am going to start hitting more regularly to balance out the structural stuff from front to back.  As this number goes up, I could see all of my overhead stuff going up as well as the mobility/strength improves.  This workout only took 1 hour with warm-up so I am going to chill for an hour and then hit the squat cleans because of personal training and work commitments.  I will have a nice long rest before coming back for third workout.  I am shooting for under 7min for the 30 squat cleans.  We shall see......

Workout #2:
30 Squat Clean For Time (225lbs.)
Time: Man, what was I thinking going sub 7min here.  Even though I have been hitting the CP capacity stuff recently, I wasn't anywhere close to what my goal was.  I hit this workout about an hour after the first one.  Legs were a little dead building up with one squat clean every 30sec up to 255.  I went back down and got to work.  Thought my technique was good, but the legs and lower back just weren't there.  Zipped through the first ten in about 2min and then things started slowing down and my lower back started to get tight (still feeling it from KB Swings on Wednesday).  Tried to push the pace as much as I could but failed a couple of reps in the process.  End of a tough week so not having my legs under me at this point isn't much of a surprise.  I am going to start hitting this domain more often so we shall see if there is improvement here.  Would like to get this down to sub 8min by the end of the next cycle.

Workout #3:
5 Rounds For Time:
250m Row
50 Double Unders
5 Wall Walks
Time: 12:02

Notes: Got back to the gym at 4:30 and starting warming up with some rowing, mobility and short sets of double unders.  Plan going into this workout was to hit the rows at 90% and then go unbroken on doubles unders before pacing the wall walks.  That is what I did through the workout.  The wall walks slowed a little bit as my shoulders were fatigued.  I was pleased with th effort.

Friday, September 6, 2013

Rest Day: 9/5/2013

HRV: Not working

Notes: Got up early and headed to the beach with John for a quick dip.  Felt good throughout the day.  Need to keep calories up on rest days.

Training: 9/4/2013

HRV: 99 (+4/green)
HR: 52

AM Training:
Snatch 135lbs
Bar Muscle Ups

Notes: Felt good this morning.  Got to the gym and warmed-up with a heavy single in the snatch before dropping down for some touch and go triples to prep for the workout.  Hit 210 in 4 reps (145,165,195,210) and then did 115, 145, 165 for touch and goes.  Didn't have a real plan going into the tester other than keeping it at 90 percent.  Limiter here was definitely heart rate and pain.  I definitely felt that I could move quickly but it came at the cost of feeling some severe pain.  I haven't done a workout like this in quite some time so it took a little while to realize that I could keep moving while at such a high heart rate.  I was happy with the effort during this training session.

PM Training
5 rounds:
12 TnG Push Presses
1 No Ft Rope Climb to 15'
15 KB Swings 70lbs

rest 2 min b/t rds.
1. 1:02
2. 1:01
3. 1:00
4. 1:10
5. 1:08

Notes: Didn't take long to warm-up for this workout.  Did some lower intensity work, mobility, and then got to work.  Grip was the limiter after the 3rd set as the kettlebell was almost impossible to grip.  Frustrated after this training session because my lower back tightened up but realizing after that this was a grip tester, I felt a little less frustrated.

Tuesday, September 3, 2013

Training: 9/3/2013

HRV: 95 (-8/amber)
HR: 52

Notes: Cancelled training today and rested instead.  Body felt good, but brain was just tired.  Rather than push it, I decided to take a day off after the triple yesterday.

Training: 9/2/2013

HRV: 103 (-3/green)
HR: 46

A. Power Clean: build to a heavy triple (255)
B. Squat Clean: 1 EMOM for 15 min; ~85-90%1RM (245x5,255x6,265x4)

Notes: Tough training session this morning. Body was feeling good but it's just hard to get your mind and body in sink at 8:30am when you are used to hitting your first training session at around 10am.  No matter.  I was happy with hitting 255 as that was the number I had in my head.  Missed it the first time (caught too deep), but hit it the second time around with relative ease.  Didn't want to push it further as technique was likely to break down.  EMOM was rough.  Legs look a little while to get going.  Pull felt good but 15 tough reps got my mind spinning by rep 8.  No misses so I am happy with my effort.  Did some spine decompression after and a quick cool-down.  Ready for workout #2.

A. Triple Jump/Reverse Shot Toss - 10-12 min practice
B. One Arm DB Snatch: find a 3RM/arm
C. Back Squat: 3 stage protocol, keep to 80%RPE today on the max, skip the triples.

Notes: Headed outside and warmed up with some 50m build-ups.  Because of the heat, it didn't take long to get warm.  I worked on the reverse shot toss and bounding.  Was consistently throwing over 38' and hit 40' at one point with no foot faults.  Moved onto the single arm snatches and since I don't have heavy dumbells at my gym, I decided to use a bar.  It was a bit awkward at first but it actually feels like it might translate well into a heavy snatch felt the relaxation through the arms and the extension through the hips.  On the last rep on my right arm my scap levator/rhomboid complex flared up a bit.  This has happened before but with some soft tissue work tomorrow, I should be fine.  Kept it relatively light on back squats.

A. Strict Body Row to bar: 2-3 EMOM @20X1 for 6 min
notes-pronated grip; ensure holds done w/bar to sternum
3 rounds for time:
Row 500m
12 OHS 135lbs

21 T2B
Time: 11:20

Notes: Felt pretty good by the of the day.  Warmed up for this workout with a little rowing and mobility.  Went through the movements at 30% volume and prepared to start.  I noticed my abs were still really sore from Friday but I was hoping I would be able to push through anyway.  Rowing stayed consistent throughout the workout staying at about 1:55-2:00.  OHS were all unbroken, and the toes to bar in two sets for the first two round and then 3 in the final round.  I was hurting afterward but recovered fairly quickly.  Don't think I could have gone much faster here.  Maybe went a little faster on the rows but I think that would have taken away from the OHS.  Happy with how those felt, and I think power snatching and setting the shoulders in the right position is more important than getting a rep right away.

Monday, September 2, 2013

Rest Day: 9/1/2013

HRV: 106 (+4/amber)
HR: 48

Notes: Feeling good even though today is a day off.  Got up and jumped in the ocean.  Me time.

Training: 8/31/2013

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

Row 5 min @Z1
Row 4000m @HR~162 
Time: 16:22
--4 min recovery--
AMRAP in 15 min @HR~162:
Run 200m
10 SG2O 135lbs
15 Ball Slams 25lbs
Result: 3 rounds + 10 G20
--4 min recovery--

Row 4000m @HR~162
Time: 16:24

Notes: Was sore and tired waking up today.  Decided to push this workout back to the afternoon to see if I would feel better.  I am glad I did because I felt great in the afternoon and was able to warm-up quickly.  The first row sucked but I go into it after about 2000m.  As for the AMRAP, I miss-read the workout and did ground to overhead instead of shoulder to overhead.  Oh well.  Still the same result, a lot of sweating.  Second row wasn't nearly as bad and I couldn't get my HR up to the desired level.  I guess my legs were a little smoked.  Overall  I was happy with the workout (row times were almost even) and how my breathing has been feeling.

Sunday, September 1, 2013

Training: 8/30/2013

HRV: 101 (+1/green)
HR: 50

AM Training:
A. Snatch Balance: 5 x 2; rest 2 min (185,205,215,225(1), 225(1))
B. Snatch: 7 x 1; rest ~2 min - RPE ~80% (185)

Notes: Legs were a little tired warming up.  Warmed up the shoulder very well because I know that get the bar in the proper position in the snatch balance is very key.  No problems catching the bar in the slot with everything under 205, but from there, I felt week with the bar stacked in the bottom of the catch position.  I have to get used to this and make it stronger now that I am mobile enough to catch in this position.  Snatches were a bit messy afterward but I was able to hit 185x7.

A. Front Squat: 3 stage protocol - keep all sets to ~85%RPE today (275,195,225,245,140x2x5)
3 Power Snatch ladders 1-5 for time, 155lbs (10:11)

Notes: Got back to the gym at 2:30 for this workout.  Didn't take long to warm-up but I made sure that my hips and shoulders were ready to go.  Built up to 275 on the front squat and cut it there because it felt tough for the day and the fact that I was only supposed to go to 85%.  Last back off triple felt good at 245.  Moved onto the snatches and they still felt a little off from the morning.  The catch felt off because the bar was swinging.  2/3 of the way through I made a little tweak in my technique and it made all the difference.  I will try to verbalize as best as I can: Instead of sitting my hips down and back, I dropped my hips allowing my knees to get out of the way and bodyweight to get into my midfoot.  This is all happening while I continue to accelerate the bar up.  Cooled down and felt good after about 5min.

PM Training:
AMRAP in 10 min:
25 T2B

50 DUs
Result: 4 rounds  + 25 T2B + 43 Double Unders

Notes: Was not looking forward to do this workout because I thought it would hurt.  I was pleasantly surprised when I got into the first round that my breathing and heart rate were very much in control.  Toes to bar felt smooth and I was trying to stay very efficient.  Limiter was a combo of grip and abs, especially toward the end.  Tripped on my last set of double unders and it cost me finishing the round.  I was pleased with how this workout went.