wed 14 nov 2012

am-

for time-
15 back squats 225-
50m sled push-310#
12 back squats-275
50m sled push 270#
9 back squats-315#
50m sled push-240#


pm-

amrap in 10 min
15 power clean 95#
30 DU

tues 13 nov 2012

am-

30 min AD z1


pm-
swim 25m every minute for 20 min

mon 12 nov 2012

A. 5 TnG power clean/jerk , 155#, emom for 6 min
+
3 rounds for time
30 wallball
75 double unders
30 KBS-55#

sat 10 nov 2012

am-
10 min AMR
1 deadlift 315
1 p-bar HSPU(hands to ears)
3 DL
3 HSPU
5
5
7
7....

results-
got to round of 13 DL + 7 HSPU, lumbar super tight and limiter

pm-
emom for 8 min
15 DU
2 squat clean 225
+
:40s sled push 250#
rest 5 min x 3

fri 9 nov 2012

5 rounds for time

5 hang power clean 225
10 burpee


results-

4:28, broke up hpc on 4th/5th round into 3/2, burpees were slow, time could be better

wed 7 nov 2012

am

10 rounds for time-
3 back squat-315
50m prowler 140#


pm-

for time-
400m run
50 wallballs
35 KBS-55#
20 burpee
+
rest 15 min
+
for time-
50 cal AD
15 hang power snatch-95#
30 DU
12 hang power snatch-95#
30 DU
9 hang power snatch-95#
+
rest 15 min
+
2 rounds for time
row 500m
12 BW DL
21 box jumps 20in


am results-
23:00
terrible terrible workout, worst part was sled, was looking forward to the back squats. squats werent hard, even with the legs full of lactate...

pm results-
pt1 5:40
pt2 5:23
pt3, 5:30

tues 6 nov 2012

am-

10 min AD easy pace
+
3 min AD 20-25cals/min
rest 2 min x 6
(rest 4 min bt 3/4)
+
3 min row @ 2k race pace
rest 2 min x 3
+
10 min AD cooldown



pm

100m swim
rest 2 min x 8
+
25m underwater
rest 60s chest under water x 5


am results-
very shitty workout,
cals per round, 80,77,74,77,72,74
only got through 1 row set, I was spent

pm results-

mon 5 november 2012

am-

“Tommy Mac”

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

pm-

1 min AD

1 min single unders

1 min row

1 min run 

x 15 sets

sun 4 nov 2012

rest day

sat 3 nov 2012

AM-
5 rounds for time
30 wallball
50 double unders



PM-

30 min beach run

am- results
10:10

pm-
complete, felt great

fri 2 nov 2012

am-

5 min AD for cals


pm-

16 min amrap
7 power clean 155
50yd sled push 160#
7 push jerk-155
50yd sled push 160#

am results-
151 cals, the paintrain was at full steam but recovered pretty quickly

pm results-
4 rds, very painful, the sled pushing is getting better, but still reallllly hurts to keep going, HR/breathing doesnt get too high, but legs just wont work anymore

thur 1 november 2012

rest day

wed 31 oct 2012

am-
A1. 1-2 strict press, 2023, rest 20s
A2. 4-6 push press, 20X3, rest 30s
A3. 6-9 push jerk, 20X3, rest 3 min x 3
B1. 6 back squat 50% 1RM, 2020, rest 30s
B2. 25m sled push, 250#, rest 2 min x 6-9 sets

pm-

10 min 90%
5/5 DB snatch-100#
15 wallball
20 burpee

rest 10 min

10 min
high resistance bike ride

rest 10 min

10 min 90%
5/5 DB snatch-100#
15 wallball
20 burpee




-results-
am-
A. used 135, 145, 155, huge pump in the triceps and shoulders from the long overhead tempo, feel like i def need this and it will help me improve overhead positioning for other exercises
B1. 240#, felt crisp, no pains anywhere, not too hard, may need to bump the weight up on this next week or decrease the rest period
B2. sucked, as usual, fast or slow it hurt the same. completed 9 sets

tues 30 oct 2012

10am-

10 sets
200m row @ 2k race pace
rest 30s

rest 5 min

10 sets
30 AD cals (keep efforts same)
rest 1 min


4pm

30 sets
50m swim every 2 min

mon 29 oct 2012

rest day

sun 28 oct 2012

8m of
Sled Push (25 yds 180/140)
Ladder Deadlift x1 (365/215)
Sled Push (25 yds 180/140)
Ladder HSPU to deficit x2
* Each round increasing by 2 HSPU until time is called
* 1 pt for each Sled Push, 1 pt for each of HSPU, 1 pt for each DL

W5
20 BB Front Squats (155/105)
About 25 yd BB Carry
30 Burpees
25 yd BB Carry
30 Box Jumps
20 BB STO (155/105)
50 yd Sprint for time

sat 27 oct

RX
Day1/W1
Clean Ladder
1 point for each clean
*205, 225, 245, 265, 275, 285, 295, 305, 310, 315, 320, 325
*115, 125, 135, 145, 155, 165, 170, 175, 180, 185, 190, 195
* can not stop once bar is lifted, knees cannot touch elbows, nothing can touch the floor except the feet, etc.
* :30 each station, :15 transition

W2
AMRAP 8
OHS/KB Snatch/Du
6 Overhead Squat 135/95
12 KB Snatch, 6 each arm 70/53
24 Du

W3
Row/Bar Muscle Up
3rds
400m row
10 Bar Muscle Ups
*10m cap

fri 26 oct 2012

A. squat clean tech work 15 min
B1. 3/3-2pd KB snatch rest 30s
B2. 7 push jerk-155, rest 30s x 4
+
30s row 90%
4 bar muscle ups x 5
+
30s row 90%
30s easy x 5

thur 25 oct 2012

am

ocean swim easy continuous 20 min

wed 24 oct 2012

am

a1. 5 TnG power snatch 155, rest 0s

a2. amrap hspu, rest 2 min x 6

B. 3-5 back squat, 80% minimum, rest 2-3 min x 5

C 6 back squat, 55%1RM, 2020, rest 40s exactly x 10 (240#)

pm

amrap in 8 min 95%

12 KBS-2pd

12 burpee

12 lunges with 20# MB

rest 12 min

amrap in 8 min 95%

12 OHS-95#

20 DU

12 SDHP-95#

20 DU

12 push press-95#

tues 23 oct 2012

am

30s AD 90%

30s 50% x 10

rest 3 min

60s AD 90%

30s 50% x 8

rest 3 min

90s AD 90%

30s 50% x 6

pm

30 min row z1

mon 22 oct 2012

am- 

10 sets-increasing effort

12 front squat 135

12 ring dips

200m run

12 deadlift 225

12 wb

rest 2 min

noon-

A. 1RM snatch off high blocks 

B. 3 pos snatch, 65-70%, rest 1 min x 5

C. 3 clean pull,110%, rest 3 min x 3

pm-

A1. amrap(-2) 10in PHSPU, rest 20s

A2. 50m HEAVY/slow prowler, rest 3 min x 5

sun 21 oct 2012

30 min AD
+
mobility + post shoulder maintenance

sat 20 oct 2012

A. build quickly to tough single snatch, not 1RM

"Glen"

for time

grace

1 mi run

10 rope climps 15ft

1 mi run

100 burpee

A. hit 245 in about 5 min, want to consistently hit 90% attempts over the next month

did grace in 1:25, 10s off PR, finished the rest in 35:34, that first mile was the worst mile of my life. runs felt really slow, the burpees only took 8 min, rope climbs about 4 or 5 min, 

fri 19 oct 2012

rest day

thur 18 oct 2012

5 rounds for time

30 AD cals
50 double unders

8:34

17 oct 2012

A1. 8 RDL, 315#, 20X0, rest 30s
A2. 15 DB press, 3030, rest 1 min x 5
B1. 12-15 GH raises, 2020, rest 30s
B2. amrap 2pd KB clean/strict press in 30s R
B3. amrap KB clean/strict press in 30s L,  rest 1 min x 5
C1. 8-10 BB row, 30X1, rest 30s
C2. amrap ring row, 20X0, rest 2 min x 3
D. T3 raises, 5010, rest 1 min x 3

tues 16 oct 2012

30 min row easy
10 min mobility
every min swim 25m x 15
10 min sauna

fri 12 oct 2012

15 min warming up reverse shot toss/triple jump

+

A. clean/jerk 1,1,1 85-90%, rest 4 min

B. single leg skips x 5/leg, + 1 triple jump, rest 3 min x 3

C. 8 thrusters, 8 ctb, 8 burpee, rest 1 min x 4, working speed/efficiency

+

90s @ 3k pace (400m)

rest 30s x 2

+

3 min @ 3k pace (800m)

+

10 min AD cooldown

thur 11 oct 2012

reverse shot toss practice, no max efforts
+
10 min AD warmup
+
30s @ 90%
30s @ 50% x 7
rest 3 min
90s max effort x 1
+
10 min AD cooldown


61 cals on 90s effort

wed 10 oct 2012

30 min AD recovery
+
mobility

tues 9 oct 2012

10am-
10 min run-dynamic hip warmup
+
500m @ 3k race pace
rest 30s
100m sprint @ 97%
rest 3 min x 4
+
10 min cooldown z1 pace


4 pm-
A. 20 min triple jump practice
B. Push press 2,2,2, rest 2min
C. clean/jerk 3 x 2 rest 3 min
D. jerk recovery 110% 1RM 1,1,1, rest 2 min
E. jerk dips 100-110% 1RM, 3,3,3 rest 2 min
+
45s @ row repeat pace (1:30-1:33)
rest 30s
15s all out
rest 3 min x 4

sun 7 oct 2012

20 min reverse shot toss practice


for time-

10 muscle ups

500m row

10 muscle ups

500m row

10 muscle ups

43ft11in ws best, avging 39ft, would love to throw that far on sunday or farther, 45 and above is goal
time- 6:52, 1:50avg on rower, 2 sets of unbroken mu, 5/5 on last set

sat 6 oct 2012

30 min swim-
50m every 2 min
+
rest 3 min
+
20 min row z1
+
rest 3min
+
30 min bike easy pace

fri 5 oct 2012

11am

5 min ad warmup
+
90s @ 350W
rest 1 min
90s @ 400W
rest 1 min
90s @ 450W
+
5 min AD cooldown
+
20 min mobility

4pm-

A. reverse shot toss practice
B. push press-2,2,2,2, rest 3 min
C. clean/jerk-2,2,2,2, rest 3 min
+
500m row for time
+
rest 30 min
+
4 min amrap
8 thrusters 115
8 ctb
8 burpee over bar

A. avging 35ft
B. 225,235,245,265
C. 225, 255, 275, 300
+
1:29, felt fine just couldnt get the pace to lower no matter if sped the stroke rate up or pulled harder, was recovered very shortly after as well, going to shoot for 1:31, 1:29 at optathalon
+
3rds + 8 thrusters - this is going to suck without a doubt, i wasn't hurting but all three movements just jack the HR way up, tried to bellybreath the whole time and focus on breathing, 8 min is really going to hurt. i never rested bt movements, id be impressed if someone got 8 rounds on that

thur 4 oct 2012

aerobic recovery day

wed 3 oct 2012

10am-
10 min run warmup/dynamic hips/ankles
+
90s @ 3k race pace
rest 3 min x 4
+
3 min @ 3k race pace
+
10 min cooldown-static hips/hamstrings/calf

1pm
A. triple jump practice
B. reverse shot practice
C. 3 rack jerk dips, rest 3 min x 5
D. 1 jerk recovery, rest 2 min x 3
D. 1.1.1 split jerk, rest 2 min x 3


4pm-

5 min amrap
12 front squat 135
12 burpee over bar
12 push press-135

rest 10 min

5 min amrap
12 DB thrusters-35#
12 toe 2 bar
36 double unders

rest 10 min

5 min amrap
12 wallball
12 power snatch-75#
12 box jump

rest 10 min

5 min amrap
12 ohs 95#
12 pushups
12 pullups

am results-
400m every set in 1:24-1:26,
800m for 3 min set, felt good on all, calves a bit tight from not running as much lately, will get them to loosen up by next weekend

tues 2 oct 2012

for 40 minutes @ z1 HR

1 min row

1 min AD

1 min single unders

1 min run

mon 1 oct 2012

10am-
5 min AD warmup
+
30s hard mixed ES effort
rest 10s
30s double unders x 10
rest 10s
+
5 min AD cooldown



3:30pm-

A. split jerk tech work-build to 80%

B. squat clean gauntlet - bar starts at 225# add 10lbs every minute until failure

+

for time- 

350m row

30 ring dips

350m row

30 CTB pullups

350m row

30 burpee

350m row

10am-
kept watts around 400-500
avg 55 double unders per set

3:30
A. built to 285
B. hit 355, not sure where the fuck that came from, it surprised me every time i kept hitting another PR after 355 though, i didnt even try 365, i knew that had to be it, felt shitty all day too, sickly feeling, wasn't even going to train.
-time, 9:11

sun 30 sept 2012

8am-

45min recovery/skill session

sat 29 sept 2012

am-
A. triple jump practice
B. reverse shot toss practice
+
for time
150 wallball shots
90 handstand push ups
30 power clean 225#


time- 20:57

fri 28 sept 2012

45 min recovery/skill session
-15 min AD
-15 min lateral hip/ant shoulder mobility
-single leg DU/BJ- 5 min
-front/back levers-5 min
-shoulder rehab ex.- 5 min

thur 27 sept 2012

11am-

5 min AD easy pace

+

1 min @ mixed ES pace

1 min easy x 10 sets

+

5 min AD easy

2pm-

5 min amrap

18 KBS-55#

12 push ups

36 double unders

rest 10 min

5 min amrap

12 wallball shots

12 pullups

12 box jumps 24in

rest 10 min

5 min amrap

12 ohs-95

12 burpee

12 toe 2 bar

4pm-

25 min amrap

20 power clean-155

400m run

20 push press-155

400m run

20 muscle up

11am-
warmup was sets of leg lowering abs with 10am class, then right into it
30-35cals per set, def tapping into lact on these latter sets 355cals at the end

2pm-
took a nap for half hour and took some time to wake back up, shouldve just kicked my legs up for a few minutes instead of falling asleep
kbs/pu/du- 4 rds + 4du
wb/pu/bj-4 rds+ 3 bj
ohs/bur/ttb-3rds + 1 ohs
was happy with breathing and how it felt today so far, going to rest a bit and see if i can get in the last session-triceps are still fried from monday

5pm-
2 rds plus 15 power clean
that was just plain rough

wed 26 sept 2012

rest- woke up and body was fighting something, probably something I ate, slept most the afternoon and then went to bed early to try to get 10hrs of sleep

tues 25 sept 2012

am-
20 min AD z1(hr bt 135-145)
+(4 min mobility)
20 min row z1(hr bt 135-145)
+(4 min mob)
20 min run z1 (hr bt 135-145



pm-
emom for 24 min
25m swim
+
shoulder rehab 15 min

mon 24 sept 2012

am-

A1. amrap push jerk-225, rest 20s

A2. amrap ring dip, rest 20s

A3. amrap push ups, rest 3 min x 5

pm-

A1. amrap(-2) front squat 315, rest 20s

A2. 5 tng squat clean 225, rest 20s

A3. 

row 500m

rest 8 min

row 500m

sun 23 sept 2012

rest day

sat 22 sept 2012

rest day

fri 21 sept 2012

all z1 for 30 min
1 min row
1 min AD
1 min run
+
20 min mobility

thur 20 sept 2012

rest day

wed 19 sept 2012

am-

A. triple jump practice

B. reverse shot toss practice 

C. OHS 5,3,1,5,3,1-rest 2 min

+

for time:

10-8-6-4-2 

power clean jerk-185

5-4-3-2-1

muscle up
(goal sub 10:14)

pm-

for time:

20 toe 2 bar

40 burpee pullups

60 box jumps-24in

80 hand release pushups

100 air squats

(goal sub 11)



am results
A. felt off, need to work single leg a bit more
B. avg 37ft, felt a bit off as well, 
C. 225 x 5, 245 x 3, 265 x 1, 225 x 5, 245 x 3, 295 x 1
time- 6:13, happy with score, mostly singles on c/j, fast transitions from clean to overhead helps me save my shoulders a bit more it seems, also getting the bar higher on the shoulders was helping as well. no failed reps, thought i forgot a muscle up on first set of 5 so i hit 2 at the end, reviewed the video and saw i did it, noone gonna complain about doing extra here though...

tues 18 sept 2012

hrv-wasn't working
hr-60
sleep-8.5hrs, felt great upon waking, good energy so far today(10:15am)



am-

HR-145-155
15 min swim
rest 5 min
20 min run-high incline
rest 5 min
25 min bike-high resistance


pm-
swim long slow intervals

mon 16 sept 2012

hrv-92(green, 5)
hr-55
sleep-8.5hrs (woke up at 2am, used bathroom, felt wide awake, but went to back to sleep quickly)


10am-

12 min @ 90%
12 back extensions
12 DB walking lunges-35#/hand
12 wallballs
50m farmers carry-2pd

rest 5 min

12 min @ 90%
15 cal AD
10 KBS-2pd
5 OHS-135
25m BB OH carry-135

rest 5 min

12 min @ 90%
row 250m
12 KB thrusters-35#/hand
bear crawl to rings
2 muscle ups
bear crawl to rower

pm-
row/run/AD/DU intervals-HIT

5 mins @ 97%
250m row
20 AD cals
200m run
50 DU
rest 10 mins x 3-5


am totals-
5 rounds + 12 WB
3 rds + 5 OHS
3 rds + 12 KB thrusters
-felt great aerobically, recovered quickly after, but pushed it on these on last 4-6 min of each one, wanted them to hurt more

pm totals-
1) 1 rd + 13 AD cals
2) 1 rd + 20 AD cals
3) 1 rd + 5 AD cals
-called it after 3rd, came down with a serious headache, but went away in about 20 minutes..the second interval REALLY hurt, i pushed it hard to get the 20cals just in time. i wanted to push todays efforts and get in some lactate efforts, feels good to get them in, will up them throughout the week as I get closer to Optathalon.

sun 16 sept 2012

hrv-87 (green, 1)
hr-63 (not happy, i want my HR to continue to decrease at resting)
sleep-10hrs, woke up refreshed


12pm-fasted

10 min airdyne-z1
+
15 min scap work
(8 T3/8 Powell/8 face pull/8 ext rot x 3)-including ant mobility in rests
+
10 min-z1
+
20 min lateral hip mobility (medial hip reinforcement)

sat 15 sept 2012

hrv-89
hr-59
sleep-8hrs, feel rested

8 min row warmup
+
10min dynamic sh/hip
+
10 min sh/hip mobility
+
A. split jerk 3,2,1,3,2,1; rest 3 min-feel shoulder out, if it's not there call it..
B. 5 back squat,55% 1RM, @ 2020; rest 40s x 10
+
7 rounds for time
7 thrusters 135
7 CTB pullups

-breakfast-4 eggs, tomatoes, romano cheese, raspberries

warmup went great, i need more structure in my warmups so i have better sessions, instead of bouncing around..
A. worked up to 295, first time bringing bar back to shoulders, forgot how bad that sucks with heavy weight,
B. 240-complete at 20s every set- worked on deep belly breathing with no grunting/breath holding with moderate weights under fatigue
+
6:32-breathing was going to shit, didn't feel as aerobic as i wouldve liked ...though not sure if that should ever given the reps and weight...

fri 14 sept 2012

hrv-91 (green, 23)
hr-55
sleep-9hrs

30 min at z1 (hr 60-70%)

90s AD
10s L-sit on rings
4 pistols
4 GH raises

thur 13 sept 2012

hrv-69(amber, -20)
hr-73
sleep- 4hrs maybe


rest day

wed 12 sept 2012

hrv-89
hr-58
sleep-7.5hrs


am-

30 squat clean for time-225

time-4:55
-i have video but still trying to figure out how to get onto blog from my phone, it wont let me upload larger than 1GB, fuck


pm-
no rest bt workouts-keep HR below 174

 On a minute each minute for 20 minutes
1 Snatch @ 75%1RM (goal is no missed reps)
3 Toes to bar (with feet together)
3 Burpee (with feet together)
-complete with 200# snatch, no fails, t2b/burpee easy

+ ( no rest)

 40 minute AMRAP
Run 800m
5 Rounds of:
30 DUs
2 MUs
4 Thrusters-135
3 rounds plus 600m run-ouch

+ (no rest)

10 min row for meters

2400m rowed, very very ouch, no go left, fell off rower, into a pile of sweat and layed there for about 5 min..consumed 2 coconut waters, a mango, 64oz gatorade, 60g whey pro..starting to feel better..if I'm not in the red tomorrow something is wrong with my HRV

tues 11 sept 2012

hrv-84 (green, -9)
hr-60
sleep- 8hrs, woke up at 4am and couldnt fall back asleep


5 pm-
30 min out/back beach run-(HR 60-70% MHR)
-very calm run, HR around 135 the whole time, beach was empty, just me out there..was great

mon 10 sept 2012

hrv-93 (green, -2)
hr-53
sleep-8hrs, woke up jubilant

am-
A. build to tough power clean
B. split jerk wave load, (80,85,90,82,87,92,85,90,95,87,92,97%), rest 90s-2 min
C. amrap in 4 min-90% of A

A. 312.5
B. 255,265,280, 265, 275, 290-rushed for time, had to cut it short
C. 17 reps @ 282.5

pm-
emom x 10 min
3 TnG power snatch-175#
6 L-pullups
rest 5 min
emom x 10 min
5 TnG DL -345#
10 HR pushups
rest 5 min

emom x 10 min

12s HEAVY prowler push

-used 390 for prowler,that was tough 

-all complete no misses, pushups and Dl got very tough, was finishing in about 26s but HR was getting up there around 175 at one point, very tough to lift weights with that high HR

sun 9 sept 2012

hrv-94
hr-53
sleep-9.5hrs

am
30 min AD(65% mhr)

Hr avg 145
467 cals
RPE-2-3 (of 10)
avg watts 217

- happy with increased power output on AD along with a lower HR and lower perceived effort for the day, as compared to 2 weeks ago holding 207 avg watts

sat 8 sept 2012

hrv- n/a
hr-n/a
sleep- maybe 4hrs, up all night(but def worth it), woke up early


built to heavy single power clean jerk-300# easy


for time-

25 push jerk 135#
50 squats 135#
75 pullups
100 KBS 24kg
125 double under

time- 17:52, kbs were the worst part for me, DU unbroken, grip was not there and had a late night, will retest this at a later date under better conditions..

fri 7 sept 2012

hrv-89 (green, 11)
hr- 56
sleep-8hrs-woke up throughout the night, to go to the bathroom, number 2 for some reason?

5k run @ 80% (75-85% MHR)
21:00-Hr stayed at 160, felt like i couldve ran at that pace forever, no local muscular fatigue really, only reason i didn't push harder was to keep intensity from going up, working at a lower hr to produce better elasticity at the left ventricle(this will be my goal over the next 4 months)..

thur 6 sept 2012

hrv-78
hr-63
sleep-9 hrs


rest day-

wed 5 sept 2012

hrv-87 (5, green)
hr-58
sleep-9hrs


10am-
A. 1 deadlift + 1 hpc x 2, 80% 1RM hpc, emom for 10 min
B. 3-5 back squat(min 80% of 1RM) @ 30X0; rest 2-3 min x 5
C. 4 back squat, 2020 @ 50% 1RM; rest 40s x 10
D. reverse shot toss 1.1.1, rest 2 min x 3


rest 3+ hours

pm-
5 RFT
250m row
15 ohs-95
200m run
15 CTB

rest 10 min

10RFT
4 Push Press-135
6 T2B
8 BJ 24"

A. 240#, all complete, added a jerk at the end of 2nd hpc, felt crisp
B. 350x5, 360x5, 370x4, 390x3, 390x2
C. 217.5#
D. consistently 40ft

pm
only did 3 rds bc im a fucking retard and thought it was 3 rds,
8:10

10 rft- 6:30, all progressively faster per round, breathing was great, felt great on both workouts today, recovered immediately after, felt very "aerobic"..fucking stoked right now, i feel fantastic.

5am wakeup
5:30am - 10am: macro greens, water, coffee
10am-10g bcaa, 3g leucine, 21g cho, 3g beta alanine
11:30am-77g cho, 33g pro, 3g glutamine
1pm-2 organic sprouted corn tortilla, 1 chix breast, 1/4C sour cream, 1C kale, 4 strips yucca root, handful blueberries
3;30pm- 2 shots espresso + 4g beta alanine + 5g bcaa + 10g cho(gatorade)
5pm- pwo shake, 52g cho, 21g pro, coconut water, little chix, raspberries
7:15pm- pork chop, 1C butternut squash, 1C brussels, 1TBS kerrygold, 4g fish oil, 1 tomato

tues 4 sept 2012

hrv-83 (green, -9)
hr-61
sleep-8hrs, decent sleep, felt wide awake when i got up, didn't feel like i "needed" coffee

plan
60 min airdyne-hr 140-153
hr avg 145
205 avg watt
881cals
i was surprised that i was able to hold the amount of watts that i was and my hr was not shooting up, stayed at 137 for most but started to go up 30mins in, felt great on this
-my goals for these are going to be to forget about watts and distance etc. and focus solely on breathing and managing heart rate..mind and heart on the prize. 

5am-wakeup
5:15am-water, coffee, kerrygold butter 1tbs
6am-10am macro greens, coffee, water
10am-workout-consuming bcaas(10g) beta alanine(2g) throughout
11am-75g cho, 33g pro
noon-1.5C chicken/bacon/chorizo
-2 sprouted corn tortilla,
-.5C sauteed peppers/onion
8oz OJ
3pm-few shrimp-old chubb-
4pm-few tbs choc hazelnut butter
5:30pm- 5oz flank steak, 1tbs pineapple salsa, 1C asparagus, .5C butternut squash, 1 sweet potato w garlic aioli

mon 3 sept 2012

hrv-91 (green,1)
hr- 55
sleep-9hrs




9am workout with donivan


6:45-wakeup
7am- 4 slices yucca root, 2 eggs, 1tbs coconut oil, 1 glass oj
9am-
built to heavy snatch-
hit 260
+
"Holleyman"
30 rft
5 wallball
3 hspu
1 power clean-225
19:50
11:30-pwo 104g cho, 42g pro+coh20
1:00- 1 pear, 1 gf burger with horseradish, 1 glass oj, handful of rasp/blueberries, 1.5C kale, 1tbs kerrygold butter

3:30pm-handful gluten free pretzels, can sardines, 2tbs hazelnut butter, 1 organic yogurt
4:45pm-1 shot espresso
5pm-15min bike hr @ 130bpm
15 min run out on beach-hr @ 144-156bpm
15 min run back
15 min bike back
6:15pm- 12 oz old chubb, 16oz water,
7:30pm- 1 glass oj, 2 gluten free pancakes, 4 eggs, 3 slices bacon

sun 2 sept 2012

hrv-90(green, 1)
hr-59
sleep-8hrs


active rest day
easy bike ride 60 min (hr 60%)
sh/IT band mobility

7:30am-wakeup
8am-3 shots espresso, macro greens
10:45- 2 burger patties, tomato
2:30-shrimp salad, peppers, asparagus, 2 PBR
7pm-4 spouted corn tortillas, chicken, chorizo,bacon, sour cream, glass oj

sat 1 sept 2012

hrv-89 (amber, +4)
hr-58
sleep-9-10hrs

8am-fasted+bcaas
build to 1RM snatch
+
7min amrap
150 double under buy in
7 wallball
7 ctb pullups
250#, PR by 5#
9rounds plus 7 wallball/6 pullups


pm-
50 min run on beach at low tide
(hr avg 148)


7am-wakeup
7:30am-2 shots espresso + 10g bcaa + 1.5g leucine+2g beta alanine
8am-workout
9am-21g cho+5gbcaa
10am-52gcho, 21g pro
11:30am- large omelet(from spot) spinach, onion, bacon, cheddar plus 24oz fresh squeezed OJ
3pm- few slices yucca root, 1.5C shrimp/veggies, coconut water
5pm-50 min beach run
6:30pm- large burger w large fries

2 misses at 260, didnt get the 250
-was extending too much "through" the bar instead of straight up, fixed that hit 260 on monday

fri 31 aug 2012

hrv-86 (green, +4)
hr-60
sleep-6hrs


20 min light swimming/biking/running-
scap work-
mobility-

thur 30 aug 2012

hrv-81(green, +1)
hr-61
sleep-5, maybe hrs

-45min
split jerk tech work
+
triple jump tech work
+
broad jump
+
mobility/stretching

5am-can wild tuna, 6oz raspberries
11am-1 can sardines, 3 tbs hazelnut butter
1pm-handful raspberries/strawberries, 1 can sardines, handful gluten free pretzels, 1 tomato

wed 29 aug 2012

sleep-9hrs
hrv-77 (amber, -4)
hr-63


10am

every minute for 10 min

3 power snatch 165

6 hspu

+
rest 5 min (cho/bcaa)
+
every minute for 10 min
3 power clean 225
6 ring dips
+
rest 5 min(cho/bcaa)
+
every minute for 10 min
3 deadlift 345
6 hr pushups
all complete-power snatch/hspu was the toughest, all the rest went really well, bumped the pushups up to 10


3:30 pm
SL plyometrics

A1. practice hop,step,jump(feet under body in landing, arms back ready to bring forward) x 3
A2. left leg hop upstairs; walk down
A3. right leg hop upstairs; walk down; rest 90s x 5
B1. 5 right leg hop with buttkick; walk back
B2. 5 right leg hop with buttkick; walk back
B3. 5 left leg hop with high knee; walk back
B4. 5 right leg hop with high knee; rest 2 min x 3
C1. 6/6 bulgarian split squat @ 52X1; rest 30s bt legs
C2.  3/3 single leg drop jumps for distance from 20in; rest 90s x 3

5am-4 eggs, 1/2C viking hash, 16oz water, 1C coffee, 1tbs kerrygold, 1tsp maple syrup
8am- 1 can sardines, handful gluten free pretzels, 1 pear
10am-2g BA, 5g bcaa
4pm-whole buffalo chicken pizza, 16oz diet coke, water,
7pm-chicken quesadilla, handful of corn chips, water

tues 28 aug 2012

sleep: 8hrs
hrv: 81 (green, -6)
hr: 62

10am
A1. 6 heavy kbs; rest 30s
A2. 1.1.1 reverse shot toss; rest 3 min x 3
+
3.5k run @ 80% (keeping HR bt 70-80%)(150-163)
hr avg 155
17:00, felt very easy wanted to push it, but everytime i would try to pick it up just a little bit my HR would go right up, so I dialed it back for today


3:30pm
25 min @ 90%(hr bt 80-90%)(163-176)
30 cal AD
20 UB wallballs to11ft
15 UB pullups
10 KB clean 55#/hand
30 double unders
hr avg 165, at highest was 174, 5 rounds,  everything unbroken-cals took around 90s, not much of a break bt movements, just walking to stations

5am-1C viking hash, 3 eggs, 1tbs coconut oil, 16oz water, 1C coffee(1tbs kerrygold)
8am-1.5g leucine
10am-10g MAP amino-2g beta alanine
12pm-3 eggs, 1 tomato, 1.5C oatmeal, 1tbs coconut oil
3pm- 2C coffee, 2g beta alanine
4pm-pwo- 121g cho/52g prot
5:30- 1C brussels sprouts, 1.5 grilled chicken breast, 1C spinach, 1tbs kerrygold, 4g fish oil
7:30-1tbs coconut oil, 2tbs choc hazelnut butter, 21g casein,



great quote I had to share from T-Nation on confusing correlation with causation

Jogging reduces strength, power, and muscle mass. It increases catabolic hormone output, punishes joints, and, in summary, basically reduces every commonly accepted marker of masculinity.

Apart from the undeniable pain factor, most people jog because many of the joggers they see are thin, and therefore believe that jogging causes thinness. Of course, the reality is that only thin people actually enjoy jogging, in much the same way that strong people enjoy lifting and flexible people enjoy stretching.

mon 27 aug 2012

sleep: 8hr45min(woke up 3 or 4 times due to the tropical storm)
hrv: 87(green, +6)
hr: 58

3pm
A. split jerk 3,3,3,3,3; rest 2 min
B. back squat, 12,6,1,12,6,1 @ 30X0; rest 2 min
C1. 6 heavy KB swings; rest 20s
C2. 1.1.1 reverse shot toss; rest 3 min (working on trajectory)
D. 100m prowler push-heavy/slow grinder; rest 5 min x 4
A. 255, 265, 285, 305, 315(F)- tried 315 probably 10 times, i wasnt going to leave until i got it, i was under every rep but just couldn't stand with it, i had it so high on one it fell on me and my shoulders folded like a lawn chair, but i did PR my power clean in a fit of rage after failing i cleaned the bar back up to the blocks...but still not happy with jerk
B. 255, 315, 365, 305, 335, 400
C1/C2. not able to complete, will put it in tomorrow morning before run at track
D. very painful, not much go left-had a bit of gatorade, seemed to help a bit

-5am- 3 eggs, 1.5C sweet potato/sausage(viking hash), 1tbs coconut oil, 16oz h20, 1C coffee, 1tbs kerrygold butter, 1tsp agave, 4g fish oil
-8am- 1.5g leucine
-9am- few bites kale, 1 can wild sardines, handful blueberries
-11am- 1can wild sardines, 1.5C blueberries, 1.5C kale, 1tbs kerrygold butter, 2 packets justin's hazelnut butter
-1pm- 1C of sauce(san marzano tomato w/ grassfed beef), 1C brown rice noodle, sprinkle of romano cheese
3pm-beta alanine2g, concrete 1.5g, 1.5g leucine, 21g cho gatorade
530pm-pwo-63g cho/21g prot/4g glutamine
6:00- 15 min soak bath with cold shower after 5 min
6:30pm-1.5C sauce, 1C brown rice noodle, sprinkle romano, 1.5C kale, 4g fish oil
7:45 1tbs coconut oil, 21g casein protein, 1tbs choc. hazelnut butter

sun 26 aug 2012

hrv: 81 (green, no change)- I'm not sure if the application is working properly, took 3 tries to get a number and when i did there was no number to indicate a change, it shut down on its own twice...

active rest day

sat 25 aug 2012

HRV: 80 (-8, amber)
HR: 61


am-
3 rnd for time
400m run
15 hang power clean 135
15 CTB pullups
+
15 min row HR 70-80% MHR (150-163bpm)

fasted with 2C coffee+BA/map Bcaa/concrete creatine 
time- 8:42- all unbroken, 1st run 1:23, lost track after that, somewhere around 1:40s
rested 8 min
3686m on rower, kept it BW in watts, HR at highest was 164
didn't take long to warm up, and breathing was great on tester, but not so great on rower...

pm-
10 min continuous swim
rest 3 min
10 min high incline walk-40#vest
rest 3 min
10 min high resistance bike HR 80-90% MHR (163-176)

-swim wasn't continuous, forgot goggles and just kickboarded most of it..
-inlcine walk sucked even worse than last time, increased pace but had to back it off, calves were cramping up, hr at highest was 164
-hr at highest was 174, hurt really bad to keep grinding at the high resistance, breathing was okay, quads on fire, but recovered quickly after

fri 24 aug 2012

hrv: green 88
hr: 59



3:30 pm

amrap in 7 min
150 double under buy in-heavy RX jump rope
then,
7 wallball
5 burpee-jump touch 1ft
-didn't get a chance to video it, and lost track of rounds, but never rested and kept pace high, i know i was at 7 rounds with 1:13 left, just not sure exactly on reps, reminiscent of 3k run, I was in serious pain afterward..quads in particular

thurs 23 aug 2012

30 min swim easy pace

wed 22 aug 2012

A1. 8 BB row @ 30X0; rest 45s
A2. 8-10 GH raises @ 3030; rest 45s x 3
B. 50m fat grip farmers carry; rest 1 min x 3
C1. 8 T3 raise @ 3010; rest 30s
C2. 8 powell raise @ 3010; rest 30s x 2
+
@ 70-80% MHR (150-163)
30s row
30s battling ropes x 10

hr kept around 160
1:40-1:45 on rows
BR's jack up HR very quickly, interestingly HR would go back down on rower despite a higher than normal avg/500m pace

tues 21 aug 2012

10am

30 min AD
HR 60-70% (137-150 bpm)
+
3 sets:
10 GHDSU
10 walking lunges
10 back extensions
30s hollow rock
+
20 min mobility+stretching

HR kept bt 137-150) - mostly 140
439cals
200 avg watts
+
focused on lats and left shoulder, little psoas smfr/stretching, IT band extremely tight

mon 20 aug 2012

2hr massage- 2pm

sun 19 aug 2012

7:30am-
1RM clean and jerk in 10 min

315#- felt shakey in shoulders, havent done split jerks in forever
320#-failed jerk- had way more clean in me, will be working jerks more up to optathalon


3pm-
for time

50 back squats 135#

40 pullups

30 push jerk 135#

50 front squats 85#

40 pullups

30 push jerk 85#

50 ohs 65#

40 pullups
30 push jerk 65#
time- 22:30, 1:20s improvement...onward
google won't let me put up the video, it must be too long, will try via youtube

sat 18 aug 2012

9am-
testing

standing triple jump-3 attempts
+
500m row
rest 90s
500m row
-score is total 1k time (Concept2 weightt Adjusted)

attempt 1- 26ft 3in (801.62cm)
attempt 2- 26ft 5in (807.72cm)
attempt 3- 26ft 1in (795.5cm)

1st 500m- 133.5 (35 s/m)
2nd 500m- 130.0 (42 s/m)
total 1k- 3:03.5
wt adjusted 1k-2:46.6


6 pm-

reverse shot toss-3 attempts
39ft 11in-1st attmpt
41ft 11in-2nd/3rd attempt


3k run - time trial on track
11:41

fri 17 aug 2012

pm-

3 rds for time
7 power snatch 135
7 burpee box jump 30in

time:
2:26

legs got really heavy during 2nd round, snatches felt off, havent done them in a long time..happy with time. felt good shortly after

thur 16 aug 2012

rest day

wed 15 aug 2012

10am

A1. 15 KBS-90#; rest 10s
A2. 10 CTB ; rest 10s
A3. 10 GHSU; rest 90s x 4
+
20s row @ 1k race pace
rest 1:40 x 6



4 pm

100m swim easy
+
50m @ 90%
rest 2 min x 10
+
100m easy kickboard

tues 14 aug 2012

pm

A. Find 1RM high bar back squat
+
5 sets:
30 UB wallball
30 battling chains double arm chop
30 UB double unders
rest 2 min

A. 435 PR high bar
+
1st set was fine, not too much trouble
2nd one getting tougher
3rd was probably enough for the day
4th one was dry heaving
5th one knocked me out and gave me a headache-had to break wallball at 25, mentally weak on that one, no other reason...

mon aug 13 2012

10am

5 min run warmup easy pace
+
400m run @ 95%
rest walk 3 min x 4
+
5 min cooldown run easy pace

time/HR immediately after/HR 2:45s post

1:02/175/135
1:02/180/135
1:03/185/155
1:04/185/155
+
went for cooldown jog-HR jacked back up to 170 at a slow jog 200m into the cooldown, so i walked it out to get HR back down...pretty hot at the track, despite bringing ice/water..felt great on the runs though. 

sun 12 aug 2012

active rest-

sat 11 aug 2012

30s @ 90%

30s @ 50% x 15

+ 

rest 5 min

+

15 TnG power clean 155

rest 3 min x 3

+

15 TnG hspu

rest 2 min x 3

fri 10 aug 2012

rest day

thur aug 9 2012

pm-
amr in 12 min
150 wallballs
90 DU
30 muscle up

wed 8 aug 2012

active rest day- light swimming 30 min

tues aug 7th 2012

am-
A. 1 clean from floor, 1 midthigh, 1 high hang + 2  power jerk @ 60%-70% 1RM; rest 45s x 6


+

40s AD sprint @ 97%
rest walk 8 min x 4


A. 195x2, 215x2, 225x2-
+
44 cals (940 peak watts)
41 cals(980 peak watts)
36 cals(940 peak watts)
36 cals(890 peak watts)
-first 2 sets felt great, didnt hurt at all, second 2 got really painful, felt okay shortly after, feeling good about it, 6 weeks ago i almost threw up after a 30s effort and wasnt able to complete any more

mon aug 6th 2012

10am-recovery
20 min AD easy pace
+
mobility/ext rot.


PM-

A1. 4-6 back squat @ 50X0; rest 45s

A2. 15 GH raises @ 2020; rest 3 min x 3

B1. BB OH carry-225 x 25m ; rest 30s
B2. 30s battling chains(120#); rest 90s x 5

C. 50m prowler push; heavy/slow; rest 4 min x 3

A1. 335 x 6, 355 x 5, 375 x 4(maybe lost tempo a bit on last rep, more like 3 or 4s)
A2. painful, but good pain
B1. little unstable, nike free 4.0 not a good shoe for this, but definitely felt like i was working some proprioception in there
B2. these are terrible
C. 205#, around 50s per 50m, slow dig