Saturday, November 30, 2013

Training: 11/30/2013




HRV: 98 (-2/green)
HR: 55

Training:
20min Skill Work (subbed mobility)
+
For Time:
50 HSPU
25 Muscle Ups
50 Toes To Bar
25 Ring Dips
Time: 12:50

Notes: Felt good going into today's workout.  Forearms felt good and I made sure to get the shoulder, lats, and thoracic mobile.  I practiced each movement ahead of time and made sure to open up any pieces that I felt restricted before getting started.  I broke the HSPU into sets of ten and then quick sets toward the end.  I finished the first 50 in 3:30.  I had to move my camera over to the rings, but I was able to get the 25 done in about 4:30.  Noticed that I was extending through the shoulders much better which allowed access to the hip.  Was rotating through well, but I think I will have to get used to it while bringing the hips lower on the body.  Also, I kipped each of the dips which I believe prevented my triceps from blowing up.  Moved to T2B where I did in 4x10 and then the last set in 6/4.  No real issues here, focus was to pull feet up with as little lat use as possible.  Rings were to low for dips, so I had to fiddle with them for a bit.  All in all I was very happy with the way the movements felt.  Good energy, and body felt very good afterward.

Training: 11/29/2013




HRV: 100 (+6/amber)
HR: 53

AM Training:
20min Z1 Airdyne/Run

Notes: Was supposed to hit a 35min Z1 session but I had to teach a class in the morning.  Felt good to get moving and my arms are less sore than yesterday.  Still can't straighten them without pain.

PM Training:
A. Power Snatch: build to a moderate single in 10 min (190, 205(too low))
B. Back Squat: 6 x 4,3,2,3,2,1 @20X0, rest 3 min (70,72,75,72,75,77%) (252,259,267,259,265,272)
C. Snatch grip RDL: 3 x 4-6 @4110, rest 90 sec (155,165,175)
D. Reverse Hyper: 2 x 15; rest 1 min (complete)

Notes: Went home and took a nap after the morning classes.  Ate and then went to the gym.  Rather than a long drawn out warm-up, I decided to get to the bar and hit mobility in between sets of snatch.  This allowed me to cut down the warm-up time and also reduce the total gym time.  My traps were REALLY sore.  I think it was from the touch and go hang power cleans from Wednesday.  Thankfully my forearms were feeling good.  Pull felt good, but I was a little late causing a little bit of the bump out on the bar.  Hit 190 for a an easy double and went to 205.  Hit it 3 times but was a little too low for a power snatch.  

Moved onto the back squats and these felt fast and easy.  Need to take what I have been doing on the 10sec eccentric training to rep work.  Snatch grip RDL smoked my lats.  Keeping the bar close and going right below the knee makes it much more difficult.

Finished off with reverse hypers (loosened up my back) and some calf and thoracic mobility.
 

Friday, November 29, 2013

Rest Day: 11/28/2013

HRV: 94 (+3/green)
HR: 57

Notes: I was up all night from soreness in my forearms and elbows from the pullups from two days ago.  I can barely straighten my arms.


Training: 11/27/2013





HRV: 91 (+8/amber)
HR: 55


AM Training:
A. Power Clean + Jerk: 1 rep every 45 sec for 12 reps - 85% effort (225x4,235x3,245x3)
B. HPC: build to a TnG 10RM in no more than 3 attempts (185,205,225)
C1. Bench Press: 3 x 3-5 @30X0; rest 20 sec (225,225,235)
C2. Ring Dips: 3 x amrap unbroken; rest 3 min (20,15,15)


Notes: Went up to Crossfit Boynton Beach and trained there.  Figured I get out a little bit and see some of the community.  Power clean and jerks felt good and I was focusing on not over-pulling on the power cleans.  No misses and jerks felt good.  Had a bet with Jason on the HPC and was able to hit my mark at 225lbs.  The limiter was my thumbs being able to deal with the pain of my finger nails being ripped out.  

Moved onto bench press and I was focusing on solid technique with shoulder in good position.  I don't know if it was lack of exposure or change in technique, but it felt heavy today.  Ring dips were okay, but I burned out quickly after the bench press.  Overall, I had a pretty good first session.
PM Training:
Row 500m@85%/rest 2 min x 7



















Notes: Got to this second row workout in the afternoon.   Had pretty good energy going into it and since I really haven't done any aerobic work in a while, I didn't know what to expect.  After  a 1k row and then some mobility, I got to work.  Focused on solid strokes and keeping the stroke rate between 29-31.  The limiter was definitely the burning in my legs, but my lungs felt good.  Times were right there from when I was doing this in early October.  Felt good afterward.

Training: 11/26/2013




HRV: 83 (-6/red)
HR: 60

Training:
Gymnastic skill practice ~10-20' in warmup - your choice. Please send photo of HS from side and behind.

A. C2B: 20 x 5 unbroken for time (5:56)
+
10 min @85%:
AD 20 cal
50m Farmer's walk heavy
50m Bear Crawl (narrow as possible)
Result: 3 rounds + 20cals

Notes: Got to the gym and did a little circuit to get warmed-up that included wall balls, burpees, box jumps, and KB Swings.  I then played around with muscle ups and HS holds before moving onto the CTB pullups.  

I haven't done any kipping in weeks and I was a little out of rhythm.  Wasn't get the power I need to get the chest to the bar (breaking a bit from the midline as well?).

***In the following days the pronator on the top of both of my forearms and the inside of my biceps have been really tight and sore and have been keeping me up at night.  I was worried I might have rhabdo but I don't really have any others signs.  I suppose it was just too much too quickly without any build up (as of Friday).

Tuesday, November 26, 2013

Training: 11/25/2013




HRV: 89 (-15/amber)
HR: 58

AM Training:
A. Power Clean: build to a moderate single in 10 min (265 (failed 285x2)
B. BB Jump Squats: 4 x 6 @10X0, rest 75 sec (115,125,145,155)
C. Back Squats w/bands: 10 x 1 @20X0, 55%(bar weight); rest 75 sec (200lbs. + 2 purple bands)
notes-explode up


Notes: Felt pretty good warming up.  Didn't want to warm up too much as I didn't want to damper my CNS. Made sure my wrists were warm and then starting building to a heavy power clean.  Haven't lifted in quite some time so it was difficult to judge what was a challenge or not.  Hit 265 without much trouble and then jumped to 285.  Kept banging the bar out front and I couldn't stop the bar.  I think I was trying to over pull and ended up lying back and throwing the bar out.  Little frustrated, but I know the weight will come.

Moved on to the jumping back squats and built up from set to set.  Squat felt good, and I focus on being explosive at the top.  I have never done banded squats before but the set-up felt right.  It was tough at the top, but it didn't get really tough until the last 2-3 inches.  Focused on speed out of the whole.  Felt good.

PM Training:
9 min Versa-Climber HICT - high tension, HR~150-155
--2 min recovery--
9 min Row HICT - damper 10, low SPM, HR~150-155
-2 min recovery--
9 min Versa-Climber HICT - high tension, HR~150-155

Notes: felt good to breath a bit and sweat.  Was able to do the entire session with prescribed rest times.

Rest Day: 11/24/2013

HRV: 104 (+3/green)

Notes: all good in the hood.  Mobility and foam roll on calves and wrists.

Saturday, November 23, 2013

Training: 11/23/2013




HRV: 101 (+3/green)
HR: 51

Training:
A1. Strict C2B: 6 x 2-4; rest 105 sec (6x4)
A2. pHSPU: 6 x 3-6; rest 105 sec(6x6)
B1. One Arm DB Row: 3 x 6-8 @30X0, rest 30 sec b/t arms/90 sec after (90x8,8,8)
B2. Ring Dips: 3 x 20; rest 90 sec (3x20)

C. Strict MUs: complete 5-10 good reps, rest as needed (complete)

Notes: Felt good going into the gym this morning, though my hamstrings and glutes were a bit sore from yesterday's workout.  Did a longer warm-up of mobility and activation work (took longer because I was trying out some new movements).  Probably could have warmed-up the front delt a little more.  

No real issues on the strict C2B and I think I was hitting a little lower than last week.  pHSPU were a little more tough than last week with the increase in reps and sets but I was able to complete all reps.  Elbow position was better this week upon examination of film.

Single arm rows were performed with same weight as last week but I was able to hit the top of the rep range each time.  These are hit or miss sometimes based on whether it hits my rhomboids or biceps more. Did the ring dips on high rings for added instability.  Did all sets without kipping to isolate the chest and triceps more.  Felt good but can't achieve turnout (tight internal rotators?).

Since my inner triceps were roasted, I was only able to get three good reps each set.  Played around with some strict bar muscle ups, freestanding HS holds, and muscle up to free-stands.  

***Noticed that my wrists are really inflexible in the HS position.  When I turn them back and attempt a push-up, they get stuck.  I feel a pinching/catching sensation on the back of my wrist when in extension.

Training: 11/22/2013




HRV: 98 (-3/green)
HR: 54

AM Training:
25min Z1 Airdyne (complete)

PM Training:
A. Back Squats: 10 x 1 @10.0.1.0, rest 3 min (10 sec negative - use ~80%RM) (285x2,287.5x2,290x2, 295, 300)
B. RDL: 4 x 5-7 @4010, rest 90 sec (185,205,225)
C1. BB Walking Lunge: 3 x 12 steps, rest 75 sec (185,215,225)

C2. Russian KBS: 3 x 20; rest 100 sec (90lbs.x3)

Notes: Completed the airdyne in the morning after grabbing some breakfast.  I wanted to train really badly over the last few days so this was a real tease.  I have been bored out of my mind not being able to train, but this is what my body needs and it is a mental test to see if I can handle lower training volume.

Felt good warming up for the afternoon training session.  Did a bit of rowing and then dynamic mobility before getting ready for squats.  Made sure my ankle were warm as well as my tight hips.  After a few sets of squats everything was running smoothly.  Squats felt good and I didn't have any discomfort in my lower back or knees.  Hit 10lbs. more than last week on the squats and it was too challenging.  I hope these tempo squats pay dividends later on.

For the RDLs, I have noticed that I end up disconnecting if I go too low.  I decided to cut the movement off right below the knee and keep the lats engaged.  The high hamstring and glute were working hard here with a neutral hip position.

BB lunges were heavier than last week.  I stupidly did my first set on the hard wood and bruised my left knee.  This caused me to do a 2-3 second eccentric each rep and blew my hamstrings and lower glutes up.  KB swings felt good and my focus was to keep my hips neutral while driving with the glutes.  Felt good after the workout and did a little bit of light mobility.

Rest Day/Recovery 11/20/2013-11/21/2013

HRV:102 (+20/green)
HR: 51

HRV: 101 (-1/green)
HR: 52

Notes: Since I bumped my final Wodapalooza Tester up to Tuesday, I am taking 2 days to recover and then getting back to training on Friday.  The priority for this cycle is to increase my back squat and to do that I have to eat and recover properly.  Only about 6 months left to regionals.  HRV is back to normal the day after the last qualifier.  Anxiety about competing????

Wednesday, November 20, 2013

Training: 11/18/2013



HRV: 92 (-9/green)
HR: 58

Training:
A. Back Squat w/ Chains: 10x3 @ 30x0; rest 60sec (205lbs. + 80lbs. chain)
B1. Side Step-ups: 4x8-10 @ 31x0; rest 30sec; 90sec rest (20lbs. x4)
B2. GH Raise: 4x5-7 @ 3010; rest 90sec (20lbs.x4)

Notes: Squats felt good today.  Building up, I knew they would be tough, but I was able to keep good tempo and technique stayed sound.  Went up to 20lbs. this week on the step-ups.  Focused on keeping hips in a neutral position and not initiating the drive out of the bottom with the lower back but with the legs and then finishing with the hips.  GH raises weren't too bad though I was breaking midline again.

Sunday, November 17, 2013

Rest Day: 11/17/2013

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


Notes: Even though I didn't get a great night's sleep, my HR when waking was much lower than this week.  Also, HRV was green again.  Overall stress/anxiety levels are down.

Training: 11/16/2013




HRV: 101 (+13/green)
HR: 55

A1. Strict C2B: 5 x 2-4; rest 105 sec (5x4)
A2. pHSPU: 5 x 3-6; rest 105 sec (5x6)
B1. One Arm DB Row: 3 x 6-8 @30X0, rest 30 sec b/t arms/90 sec after (90x3x6)
B2. Ring Dips: 3 x 20; rest 90 sec (3x20)
C. T2B: 3 x 20; rest 60 sec (20,20,15+5)


Notes: Went out last night and ate like a pig, filling up on tons of sushi.  Got a restless night's sleep but woke up feeling pretty good.  

****I think I am getting a hold of what is causing my HRV to be on the fritz....anxiety.  I am beginning to think that even when I sleep, or get a good night's sleep, that I am still anxious at times.  This is why I will wake up with my heart rate through the roof.  While other night's, I will get sub-optimal amounts of sleep and feel much better.  My mindset doesn't have to be, "get to sleep", it just has to be, "relax and enjoy some rest."

Got to the gym early and hit my upper body workout.  I have to find a warm-up that gets my chest warm.  It is just really difficult to get that warm and it impedes the effectiveness of my mobility prior to workouts.  CTB went well today.  Need to open up the wrists a little more.  HSPU felt good and I kept in good body position the entire time and didn't have too much finishing the reps.  SA rows sucked.  Tempo was tough to hold but I focused on maintaining good posture and moving the scap along the rib cage.  Ring dips were tough because my ant shoulders were tight.

Didn't warm up the hips and shoulders too much before getting into the toes to bar.  Hit the first two sets unbroken but my grip and hip flexors fatigue on the third said, so I broke it into two sets.

Training: 11/15/2013




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

AM Training:
30min Z1 Airdyne (dismount every 5min and perform 1min of mobility on shoulders)
Complete

PM Training:
A. Back Squats: 10 x 1 @10.0.1.0, rest 3 min (10 sec negative - use ~77%RM) (277.5x2, 280x2, 282.5x2, 285x3, 290)
B. RDL: 4 x 5-7 @4010, rest 90 sec (185,185,195)
C1. BB Walking Lunge: 3 x 12 steps, rest 75 sec (185,195,205)
C2. Wallballs: 3 x 30 unbroken; rest 100 sec (complete x 3 UB)

Notes: HRV is still out of whack but I got a good night's sleep so I decided to train today.  Hit the AM training at 10am and got my shoulders loose.  Felt okay after this workout. 

Came back and did some personal training in the afternoon before warming up for the second workout at 4pm.  Did some mobility and then built up to my working weight.  Bar felt heavy on the 10sec eccentric, but as I got into it the weight felt lighter.  Built up slightly and was able to hit 290 with good speed on the concentric for the last set.  

Moved onto the RDLs and those felt good.  Worked on keeping the midline stable and not overextending as I got into a vertical position.  Moved to walking lunges and again, worked on keeping the hips neutral and driving through my heel to extend my hip.  Wall balls felt good and I focused on driving the hips through and not over-extending.  Overall felt good before, during, and after the workout.


Thursday, November 14, 2013

Rest Day: 11/14/2013

HRV: 86 (-2/red)
HR: 62

Notes: Don't know what it is but my HRV has not been the same since the competition on October 26 (about 3 weeks ago).  Perhaps it's the change up in training, but I am hoping it is not an adrenal issue from competing.  I will give it some time and be diligent about controlling stress and getting plenty of sleep.

Training: 11/13/2013




HRV: 88 (-6/amber)
HR: 60

AM Training:
6-5-4-3-2-1
Snatches (155lbs.)
Ring Muscle Ups
Time: *:**

Notes: Got a good night's sleep last night and was feeling jazzed up upon waking.  Got to the gym and warmed up with some mobility before building to a moderate double in the snatch quickly (195lbs.).  I then dropped down and did TnG sets into 3 muscle ups to prime the pump.  Snatches felt very good during the workout, but the muscle ups burned out a bit as my grip and hips drive started to go.  Two high CNS movements tend to effect each other negatively for me.  Overall I didn't miss a rep which was a goal of mine going in.  I can't see going any faster on this workout right now, especially since aerobic power isn't a priority of mine now.  My lungs are still burning after these kinds of workouts.  Maybe the drop in temperature is affecting me?

PM Training:
12min HICT on Rower (2,824m)
-rest 3min
12min HICT on Versa Climber (completed at 30 s/m)

Notes: Rower felt good and it gave me a chance to work on some technique.  Got shaky on the versa climber but made it through.  Felt good afterward with a good amount of energy.

Wednesday, November 13, 2013

Training: 11/12/2013

HRV: 97 (-/green)
HR: 56

Training:
15min AMRAP @ 85%:
10 T2B
30 Double Unders
400m Run
Result: 5 rounds + 10 T2B + 30 Double Unders + 200m

Notes: Felt pretty good going into the gym today.  Warmed up with some running and mobility and then got to work.  Today was my first opportunity to start implementing some of the changes that I learned at the movement seminar this past weekend.  T2B felt great.  Double unders felt good, but my heart rate and breathing were very high.  Conditioning isn't what it was 2 weeks ago, but it's not the focus at this moment.  I just hope to be conditioned enough to make it through the Wodapalooza qualifiers.

Tuesday, November 12, 2013

Training: 11/11/2013




HRV: 97 (-6/green)
HR: 56

AM Training:
A. Power Snatch @165lbs: 20 reps for time
Time: 4:03

Notes: Felt pretty good this morning.  Got to the gym and worked on some mobility before quickly building up to a touch and go set of 5 with 145lbs..  I then started the workout.  Went with 5 unbroken reps to start for two reasons: 1. I wanted to know how that would feel if I had to do a workout with a bunch of heavy-ish power snatches 2. I thought getting a nice chunk out of the way early would be beneficial to my overall time.  Didn't feel too winded after the first 5 and then went with a double.  I think overall the limiter was just my ability to keep the bar close.  I need to focus on getting my hips in a better position if I am going to be doing singles.  If my hips are too high in the start, it makes it more difficult to get the bar in close and not have to lean back.  Starting breathing heavy in the middle area but it didn't limit me.  Felt good afterward.


PM Training:
A. Back Squats w/chains: 10 x 3 @30X0, rest 1 min (80lbs. + 200lbs. of weight for all sets)
notes-chains=30%1RM; 47%1RM on bar. (or, load as close to 77% as possible)
B1. Side Step-Ups: 4 x 8-10 @31X0, rest 30 sec b/t legs & 90 sec after (15lbs./hand x 4sets)
B2.  GHD Raises to parallel only: 4 x 4-7 @2120; rest 2 min (15lbs. for all sets)
notes-keep ribs down, pull up from dead stop @parallel. Adjust/weight as needed to fit rep range.

Notes: Came back in the afternoon for my second training session after eating.  Road to the gym with the windows up and the A/C off in order to get a sweat going to warm-up easily.  Warmed up my hips and calves before starting to load on weight.  Back squats felt good and I feel if I am diligent in warming up my calves, my squat feels a lot better.  Was able to keep speed high and the fatigue from lactate production was minimal.  Felt like I was getting some good work in.

Side steps ups were burning today.  Went with 18" of box and 15lb. DBs.  Was able to hold tempo and the focus was staying in good position and not arching at any point.  Felt good but quads and hams were burning.  GH Raises weren't too bad but still struggle in keeping body line tight.

Monday, November 11, 2013

Rest Day: 11/10/2013

HRV: 103 (+8/green)
HR: 50

Notes: I had a gymnastics workout programmed on Saturday but because of the Carl Paoli Movement Seminar, I skipped it.  Worked on muscle ups and HSPU at the seminar.  Good technical refinement.  Need to improve ankle mobility to get pistols!!!!

Training: 11/9/2013

HRV: 96 (-7/amber)
HR: 58

Training:
A. Wodapalooza WOD #1 (3 Hang Power Clean + 3 Front Squat + 3 S2O) (267.5lbs.)
+
A. Back Squats: 10 x 1 @10.0.1.0, rest 3 min (10 sec negative - use ~75%RM) (245-280)
B. RDL: 4 x 5-7 @4010, rest 90 sec (155,175,185)
C1. BB Walking Lunge: 3 x 12 steps, rest 75 sec (135,155,190)
C2. Russian KBS: 3 x 15; rest 100 sec (90)

Notes: Today I had to do the Wodapalooza Wod #1 to get a score in.  I was feeling pretty fired up but I was scared about the jerks.  When I was building up I could tell my shoulders were tight, but they wouldn't budge.  Decided on going for it.  225 felt good so I jumped to 257.5 and hit it with decent jerks.  Jumped to 267.5 and hit the HPC fairly easily.  Front squats went well, and I knew I had a shot at hitting the 3 jerks.  All I focused on was dropping under and locking out.  I was shocked to hit the second rep so the third I just pushed, dropped, and prayed to hold on.  I overextended pressed and locked out the rep before dropping the bar and hitting two deadlifts ELATED.  My back was locked up for about ten minutes after this but I had accomplished something I didn't think I could really do.

Again my problem with this complex is that I don't have enough brain power to move after the front squats.  I need to train this weakness.

Back squats felt strong today.  Eccentric was tough and I felt my quads burning, but I held good form on all reps.  RDLs SMOKED my lats.  Keeping that bar close was tough.  The first two sets of walking lunges were too light, but the last set sent my butt into a full spasm (perfect).  KB Swings were good and focused on a strong hip drive.


Training: 11/8/2013

HRV: 103 (+8/green)
HR: 52

Training:
Wodapalooza Tech Work
+
20min Z1 Airdyne

Notes: I felt like complete dog crap warming up in an attempt to put up a number for the Wodapalooza qualifier so I called it there and decided to do some Z1 work.  Unfortunately I tweaked my SI joint building up and it got really inflamed.  I did some foam rolling and soft tissue work after but I hope it feels better by tomorrow.

Rest Day: 11/7/2013

HRV: 95 (-/green)
HR: 58

Notes: Had a double yesterday but pushed the afternoon recovery work to today.  Did not feel too great today.

Training: 11/6/2013




HRV: 94 (-5/green)
HR: 58

Training:
A. Wodapalooza Complex (3 hang power cleans + 3 front squats + 3 S2O) (245, 267.5(f), 257.5 (f))
B. Strict CTB: 20 Perfect reps (complete in sets of 5)
C1. BB Recline Rows: 3x4-6 @ 30x0; rest 20sec (6x3)
C2. DB Bench Press: 3x10-12 @ 20x0; rest 20sec (60x3)
C3. Wall Balls: 3x35; rest 3min (unbroken x 3)
D. 20 Burpee Muscle Ups For Time (10 reps in 1:56-then stopped)

Notes: Man was today disheartening.  Got a pretty good night's sleep but I had a little anxiety last night so it wasn't the best night's sleep I have ever had.  I felt fired up going to the gym but my forearms and abs were crushed from the previous day's workout.   Built up in the complex but I found the jerks especially tough after the 3 front squats.  It wasn't that my upper body was fatigued but more of the fact that my brain couldn't fire and move my body!

Need to work on front squat to split jerks******

Went after it on 267.5 (missed the first jerk) and 257.5 (missed the final jerk).  I felt completely depleted afterward but pressed forward in the workout.  I was in a time crunch so I buzzed through the CTB but I noticed the collar bones were the contact point, not the sternum.  Moved onto the small circuit and that felt surprisingly good despite the fact that my CNS was fried.  All wall balls unbroken without much breathing trouble.  

Moved on to the burpee muscle ups and 10 reps in my HR was through the roof and I was really having to dig in for a relatively easy movement.  Rather than go to a place that I though would have no benefit for me, I called it.

Not feeling very good after the workout today.  I have a very bad taste in my mouth and I know I am going to have anxiety about this workout until it is over.  Need to remind myself that it is just a workout and it does not define me.....

Training: 11/4/2013




HRV: 103 (+3/green)
HR: 49

A. PSn + OHS + Hang Snatch + Snatch: 5 x 1+1+1+1; rest 3 min (165,175,185,195,200)
B. Back Squats w/chains: 10 x 3 @30X0, rest 1 min (80lbs. in chains and 185lbs. on bar)
notes-chains=30%1RM; 45%1RM on bar. (or, load as close to 75% as possible)
C1. Side Step-Ups: 4 x 8-10 @31X0, rest 30 sec b/t legs & 90 sec after (20lbs.)
C2.  GHD Raises to parallel only: 4 x 4-7 @2120; rest 2 min (15lbs)
notes-keep ribs down, pull up from dead stop @parallel. Adjust/weight as needed to fit rep range.

Notes: Felt really good today.  Focus was initiating the second pull early.  I had some thoughts in my head about what I might be able to do, but  I really wanted to feel it out.  Tried for 205, but missed the hang snatch.  I think the grip limited me here.  


I was very pleased with hitting the last 200 because of the catch positions on the last snatches.  I really had to bury them so it put my shoulder and ankle mobility to the test.  

Moved onto the back squats with chains.  I felt by the 4th set, it was getting challenging and I started feeling a building of lactate.  

Didn't know the technique for the DB side step ups but I knew the focus was going to be glute activation.  I definitely noticed that my left ankle restricted my ROM and caused a bit of patellar pain.  I did a better job this time of keeping my hips in line on the gh raises but the hamstring burn wasn't quite as bad as last time.

Friday, November 8, 2013

Training: 11/5/2013




HRV: 99 (-3/green)
HR: 53

Training:
8min AMRAP:
30 T2B
100 Double Unders
Result: 2 rounds + 30 T2B + 50 Double Unders

-rest 5min

7min AMRAP:
10 Burpee Box Jump Overs (20")
Airdyne 15 cals
Result: 3 Rounds + 10 BBJO + 11 Cals


Notes: Going into this workout, I didn't have much motivation to go hard.  I had a hard time warming up and I didn't really have a plan of attack.  I wanted to listen to my body, and push the pace if I could.  Hit the first set of T2B in 20/10.  I think I could have gone unbroken here but I didn't want to fatigue my grip and effect my double unders.  Chopped up the double unders so that my shoulders wouldn't fatigue.  Overall I learned some things about my T2B and double unders for future workouts.

For the second tester, I tried to replicate more of a "game" pace on the burpee box jumps so I could get used to the feeling of high breathing and high fatigue.  The airdyne went slower than I would have liked but the BBJO fatigued my quads.  Need to get better at these "interference" workouts where body parts are overloaded.

Didn't have much to give today, still recovering from competition I suppose.

Wednesday, November 6, 2013

Rest Day: 11/3/2013

HRV: 100 (-1/green)
HR: 53

Notes: Triceps are a little sore but overall feeling good.

Training: 11/2/2013




HRV: 101 (+2/green)
HR: 53

A. AD 25 min @Z1 - dismount every 5 min and do ~1 min dynamic mobility (complete)
B. Push Press + Push Jerk + Split Jerk: 5 x 2+2+1; rest 3 min - build (185,205,225,245,225)
+
3 rounds @80%:
amrap HSPU
50 DUs
3 Rope Climbs
400m Run

50 HSPU For Time:
Time: 2:11

Notes: Went to the gym early on Saturday morning to hit this workout.  I didn't have much time so I got right to work.  Airdyne felt easy but afterward I really couldn't get my shoulders as warm as I would have liked them.  For a morning session I was feeling pretty sharp though I believe my lats were restricting me from getting a good elbow lockout.  I like this complex because it gives you confidence in getting back under the bar quickly, though the triceps fatigue and the lock-out because more difficult.

I ran out of time for the aerobic work so I did 50 HSPU for time instead.  I haven't done this in over 6 months or so but I PR'd by 2 minutes.  

Monday, November 4, 2013

Training: 11/1/2013




HRV: 98 (+9/green)
HR: 53

Training:

A. Wtd C2B Pullup: build to a max (30lbs.)
B. TnG Power Snatch: 4 x 4; rest 2 min (145,160,170,180)
C. Back Squats: 5 x 1 @10.0.1.0, rest 3 min (10 sec negative - use ~70%RM) (255,255,265,275)
D. BB Walking Lunges: 3 x 12 @30X0, rest 75 sec (95,105,115)
E. One Arm DB Row: build to a 6RM/arm @30X0 (elbow high) (90lbs./side)
F. Strict C2B Pullups: complete 15 perfect reps (stop if good scap position can't be maintained.)

Notes: Hit this workout in the afternoon since my morning was busy.  Felt good going into the workout.  Most of the soreness was gone from last weekend.  The hardest part as usual was the top of the ROM on the CTB but I think this is a 10lb. PR for me.  Hitting the shoulder mobility ahead of time definitely helps.

TnG power snatches felt strong.  I felt really fast and I could tell the week of recovery work has helped.  I wish I could feel this fast and strong all the time!  Triceps are still a little tight so a good lockout was tough.  

Back squats felt good.  It felt like my quads were going to explode on the eccentric but I didn't have too much trouble getting up each time.  I think I could have gone heavier but kept it right around 70% 1RM.

BB walking lunges felt light but I kept it relatively doable so I could keep tempo and focus on good form.  Was short on time so I grabbed the 90lb. KB and cranked out 6reps/side on tempo and called it there.  With SA rows, I am unsure if I start to rotate my torso.  Felt these reps were "strict" so stayed there.  Performed the 15 reps in 3 sets of 5 with short rest times.  Feels like at the very top I force my chest to the bar.  I will have to check film to see what's up there.

Saturday, November 2, 2013

Training: 10/31/2013




HRV: 80 (-15/amber)
HR: 60

5 rounds**:
20 Wallballs 20lbs
Run 200m
30 DUs
15 Burpees
Row 250m
--rest 5 min b/t rounds--
**do the workout in this order your 1st round. Each following round, change up the order of the exercises. Record time of each round, the order of the exercises, and any limiters noted. (don't simply start on a different exercise each time and go down the list - make a completely different order)

Notes: Wasn't feeling very well going into this workout.  My lungs were still hurting from the mixture of cold air, heavy breathing, and smoke from the competition last weekend.  

Warmed up with a short round of the first 

Wall balls were tough during all sets but they were even more difficult because my quads were still sore from the weekend.  Running felt good and I felt like I could push.  Burpees were consistent throughout though my heart rate did elevate during them.  

I found that when movements were back to back on the quads my heart rate got much higher.  I think this is a limiter in general for me. 
  
Good amount of lactate production during this workout so I was a bit foggy afterward.  



Training: 10/30/2013




HRV: 95 (-6/green)
HR: 57

Training:
A. Power Clean + FS + Jerk: 5 x 1+2+1; rest 3 min - 80% effort ()
B. Speed Front Squats: 6 x 2-3; rest 90 sec - 65-70%RM (200lbs.)
notes-explode up each rep, terminate set if bar speed slows noticeably
C1. Good Mornings: 3 x 6-8 @3110, rest 2 min (115 x 3)
C2. GHD Raises to parallel only: 3 x 4-7 @2120; rest 2 min (Bwt, bwt, 10)
notes-keep ribs down, pull up from dead stop @parallel. Adjust/weight as needed to fit rep range.

D. Reverse Hyper: 2 x 15-20 @1010, rest 90 sec (skipped)

Notes: Finally fired up to train.  Triceps were still sore, but my legs felt better.  Focused on accelerating the bar off the ground.  From there, I kept the upper back tight and worked on speed throughout the squat.  Split jerks felt solid.  Haven't done good mornings in a while so focused on good form.  Felt my lower back working hard to stay straight.  First set of GH raises I wasn't keeping my hips tucked.  I then thought of staying tight and then just using the hamstrings and I better success.  My hamstrings were tight after so I know I am going to be sore.