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