2/26/14 - AM Run Intervals + PM Training

AM

AD 15 min @Z1

+

Run 400m @80%

rest walk 2 min

x 6

Done. Ran at the house and didn't measure a 400m, so I ran at 80% for 1:50. Around same distance every time. Got smoother toward the end. Really cold out. Hard to know if it felt good or not.

PM

A. FS; 3,2,1,3,2,1; rest 2-3 min (second wave more difficult)

315, 325, 335,   325, 355, 370. Strong.

B. Emom 8 min - Tng clean and jerk x 3 (no rest on shoulders, build from 155#)

155, 160, 165, 175, 185, 195, 205  Felt great! Didn't push weight much, just worked on being smooth.

+

For time:

50 hang squat clean (135#)

2:39. 20/10/5/5/5/5. Felt pretty good. Happy with tech and depth. Felt smooth. Need to push a bit more on this. Can def go faster. Good push for today though.

https://www.youtube.com/watch?v=E_RkyHtgGyw&feature=c4-overview&list=UUMy0Xc74HbvFTwryjESMKMw

2/25/14 - AM Row Intervals + PM Training

AM

Row 500m @90%

rest walk 3 min

x 8

Done. 1:40.7 average. This didn't feel super strong today. Definitely my 90% for the morning. Felt 

good to get up and moving. 

1:41

1:41.2

1:41.1

1:40.9

1:40.7

1:41

1:40.4

1:39.7

PM

A. Gauntlet - every 75 sec - Jerk x 1 (start @275#, inc 10#/set)

375, missed 385 on the first, second, and third try. All in the 75s...  Then, tried it again a few seconds later and nailed it. I know it was find a 1RM day but I was getting closer each attempt and I felt strong. and I was reaaaaaaaly fired up.

Would have hit the first attempt but I lost balance when I racked the bar, and instead of reracking I just went for it. Screwed me up.

385: ...slightly edited

http://www.youtube.com/watch?v=0vB5V7LM6Lw&feature=c4-overview&list=UUMy0Xc74HbvFTwryjESMKMw

B. CGBP; 2,2,2; rest 2-3 min (85-90%)

275, 280, 285. 285 was tough.

+

5 min amrap @85%
5 S2OH (135#)

7 box jump (24")

9 TTB

rest 5 min

10 min amrap @90%

150 cal AD

200 DU

Amrap HSPU in remaining time

Rest 5 min

5 min amrap @100%

6 PS (75#)

9 bar facing burpees

12 chin up

5 + 2 S2O, felt great on this one. 

+

15 HSPU's - Probably a bit harder than 90%. Cmon, this one just looks fun to see how far you can get.

150 cal around 7:00, DU's in 120/40/40. 15 HSPU's UB

+

3 + 5 bfburpees, spicy. CU's fast and unb. Burpees were not so fast. Those crush me. 

Amazing session. Long day but got shit done. Happy.

2/24/14 - AM Training + PM Training/Lovely intervals

AM

A. Clean cluster; 1.1.1 x 3; rest 15 sec, rest 2 min

295, 305, 325. Felt strong as hell so I threw on 350 and hit a pr. Saved more for another day. This was a nice treat to start off the week.

325 Cluster:

http://www.youtube.com/watch?v=PjVHfdhxIW4&feature=c4-overview&list=UUMy0Xc74HbvFTwryjESMKMw

350 PR:

http://www.youtube.com/watch?v=PFH-P0LgL4U&feature=c4-overview&list=UUMy0Xc74HbvFTwryjESMKMw

B. BS @20X1; 3,2,2,1; rest 3 min (3@75%,2@80%,2@85%,1@90%)

326, 350, 370, 395. Felt very strong.

C. for time:

10-8-6-4-2

PC (135#)

MU

6:01, 

PC - ub, then really fast singles for all sets. 

MU's - 5/5, 4/3/1, 2/2/2, 1/1/1/1, 1/1

This felt pretty good. I didn't stop moving. Breathing was up on this one. I was very close to failure. Push just enough on rest btw MU's. Still needs work I feel

PM

2 sets @100%:

250m row

10 burpees

10 KBS (2pd)

10 burpee

10 KBS

10 burpee

250m row

3:19, 3:25

Gross. Had a good warmup, everything is moving well. I pushed on the first. Took a 15 minute rest between. Not completely recovered, but I think I could have waited an hour and still felt lactic. Just got it done. Second one hurt bad but I am happy to not have fallen off much. I think the lost time was in the rows. I moved faster on swings and burpees. Very happy with how I am adapting to these. Part of me cant tell if I'm not "digging deep" enough on the first, or if I am just getting used to it. I do know that they both hurt like hell so I'm doing something right.

2/22/14 - AM A/D Intervals + PM Training

AM

AD 30 sec @85%

rest walk 30 sec

x 36

Done. Around 15-16 cals per set. Felt pretty powerful. 

PM

A. Push press - build to a moderate double

+

12 min amrap @open pace:
9 S2OH (115#)

12 burpee

15 box jump (24")

275, felt really heavy and uncomfortable. Trouble getting moving today. Glad it said stop at moderate.
+

6 + 3 box jumps. Tough one today. UB on all S20, pretty easy, but burpees and bj's were tough. Bounded first 2 rounds, then went to step down as I could keep moving faster that way. I'm happy with how I handled this today. Tried to pick the 2 min mark to start changing gears. I didn't want to end it with a 30 sec sprint. I did both. Tough one.

2/21/14 - AM Training + PM Training

AM

AD easy 20 min

rest as needed

5 sets for times of:

30 cal AD

50 DU

12 TTB AFAP

rest walk work time

1:50, 1:52, 1:52, 1:52, 1:48

These felt great. DU's & TTB were easy, A/D got tough. Great push on these. All 30 cals under :60 each set. Good rhythm, just felt smooth this morning.

PM

A. BS @20X1; 2,1,1; rest 2-3 min (2@80%, 1@85%)

350, 370, 370. Did these with out any support. Felt ok. No belt, flats, and no knee sleeves. Just changing it around.

+

5 min amrap @85%

3 Tng PC (225#)
6 HSPU

35 DU

rest 5 min

10 min amrap @90%
20 cal AD

10 cal row

5 PS (115#)

Rest 5 min

5 min amrap @100%
100 wall ball

amrap MU in remaining time

5 Rounds, Probably hotter than 85%. Numbers got in my head and I wanted 5 rounds. Power clean actually got pretty tough. 

+

4 Rounds + 12 Cals, Felt better on this. Power snatches were really easy. Lower back is pretty pumped at this point though.

+

11 Muscleups. Did 60/20/10/10 on wallball. Had about 1:05 left, did 6/4/1 on muscleups. Felt strong. Endurance on wallballs does not feel great, but I recover very fast. Just hurts more than I remember.

2/20/14 AM Recovery + PM Recovery

AM

AD 60 min @Z1

Done. Slept great. Amazing sleep all week actually. In a good groove right now.

PM

RTW - "round the world"

1 min AD easy

1 min FLR on floor

1 min row easy

1 min crawl

1 min run easy

1 min jump rope 

x 7 - all easy pace flush

Felt good. Had some fun around the gym too. Some tricks and games. Played for a bit.

2/19/14 - AM Recover + PM Training

AM

Jog 20 min easy

+

AD 30 min

Done. Run felt crappy and tight. Hasn't been much of it lately. Feeling great otherwise!

PM

A. FS; 2,2,2; rest 2-3 min (80-85%)

320, 330, 340, Felt awesome.

B. Emom 6 min - Tng thruster x 3 (135#, inc small per set)

135-160. Small jumps. 5#, smooth breathing. Is this right?

+

For time:

10 clean 185#
20 CTB chin up

10 clean 205#
20 CTB chin up

10 clean 225#
20 CTB chin up

7:18, singles on cleans. CTB's 10/10, 10/5/5, 10/10 Butterfly most. Feeling good with those. I changed the weights myself. Slowed a bit. Need to dig deeper on the cleans. Super strong right now, and I need to use it more. I'm happy with the improvement on ctb's though. Feeling good.

http://www.youtube.com/watch?v=qDQlfrGtRTA

2/17/14 - AM Training + PM Training

 AM

A. Clean; 2,1,1; rest 2-3 min (2@85%,1s@90%)

300#, 315#, 315#. Felt Solid. Especially the second.

300x2

http://www.youtube.com/watch?v=U2xMfD4jU30

315

http://www.youtube.com/watch?v=A86X13vtb-w

B. BS - build to a moderate triple in 10 min

365. Easy.

C. for time:

100 cal AD

100 DUs

35 MU

11:42

100 cal in 4:20 ish

DU's in a few sets. About a 60 sec. Tripped a few times.

5 sets of 3 on MU's

5 set of 2

10 singles. These slowed me. Maybe should have gone deeper on doubles. Kept trying to stop rings from swinging. Don't feel like my MU endurance is great right now.

http://www.youtube.com/watch?v=FoxnlE-FpIw

PM

2 sets @100%:

300m row

20 PC (95#)

20 burpee

rest walk 12 min

2:07, 2:13

Dang. This hurt bad as usual. Nothing new though. Recovering muuuuch better after these sessions.

I went crazy on the first row. Held 1:22 the whole time. A little too fast. I backed off the second row(b/c I had too) and it helped me move faster. Learning. PC's were shit, I know. Didn't realize how bad until after. I'll fix it. Just wanted to go fast.

Set 1:

http://www.youtube.com/watch?v=xdtpij7pI8o

Set 2:

http://www.youtube.com/watch?v=yCu0IF0CMmY

2/15/14 - AM A/D 30/30 + PM Training

AM

AD 30 sec @85%

rest walk 30 sec

x 30

Done. Felt great. Got a new airdyne. So smooth. Not a new model, but found it online and barely used. 

PM

A. Push press; 2,2,1,1; rest 2-3 min

285, 305, 320, 325X? You tell me, haha

305#: tng x 2

http://www.youtube.com/watch?v=GN6mLyLwO-U

325 weird Miss:

http://www.youtube.com/watch?v=JK39lbJlFA4

B. for time: 

25 bar MU

25 MU

6:31, Felt pretty good. I wanna go faster.

Bar MU's: 5/4/4/4/4/4

MU's: 3/3/2s  then 10 singles.

rest as needed

10 min amrap @open pace:

10 PC (95#)

10 S2OH 

30 DU

8+11 (1 S2O)

This felt great. Pushed hard. Started UB for two rounds, then 9 PC + 1 PC/10 PJ's. Just kept moving and speed up in the end.

2/14/14 - AM Training + PM Training

AM

AD 25 min @Z1

rest as needed

5 sets for times of:

400m row

12 TTB AFAP

rest walk work time

Done. Felt good. Speed up each round. Learned as I went. Started from 1:40/500m-1:38 or so.

1:45

1:46

1:43

1:42

1:39

PM

A. BS @20X1; 3,2,1,1; rest 2-3 min

365, 405, 415, 440X, Felt good so I went for it. Just missed. I can get it not at tempo.

B. for time:

5-4-3-2-1

FS (205#)

pHSPU 10"

1:26, UB. FS felt like a toy today. PHSPU felt strong too. This was fun.

http://www.youtube.com/watch?v=PJKxxUpp2UY

+

5 min amrap @80%

10 PS (75#)

10 burpees

rest 5 min

10 min amrap @90%

10 wall ball

20 DU

30 cal AD

Rest 5 min

5 min amrap @100%

5 DL (115#)

10 bar facing burpees

15 box jump (24")

3+11

+

4+10

+

3+15 -?

Good session tonight. Lower back is just so tired on these AMRAPs. Second SET felt great. 3rd was rough.

2/13/14 - AM Recovery + PM RTW Recovery

AM

AD 60 min @Z1

Went to the pool and did some easy drills. Spent about 30 minutes in the water, then about 30 minutes mobility work.

PM

RTW - "round the world"

1 min AD easy

1 min FLR on floor

1 min row easy

1 min crawl

1 min run easy

1 min jump rope 

x 7 - all easy pace flush

Done. First day back in Gymmy in a while. Felt great out today.

2/12/14 - AM Recovery + PM Training

AM

AD 20 min @Z1

Row 10 min easy

AD 20 min @Z1

Done. Felt great. Feeling good today. Slept amazing this week.

PM

A. FS @20X1; 3,2,1; rest 2-3 min (3@80%, 2@85%, 1@90%)

320# x 3, 340# x 2, 360# x1. Felt good. Legs felt strong. Upper body was uncomfortable as I haven't been front squatting heavy much. Elbows in particular.

B. for time: 5-4-3-2-1 Thruster (185#)

Done. 0:43 Good prep for the intervals. Movement felt smooth on these. I should have gotten back to the bar faster after each drop. 

http://www.youtube.com/watch?v=bz4VCYySDv8

+

3 sets for time @120%:

Row 400m

20 KB swing (2pd)

15 burpee box jump (20")

rest walk 12-15 min

2:37, 2:36, 2:34, Tough. Not near as bad as Monday though. I actually went faster on each round because I started to learn a little bit. I rowed slower and was able to move faster on the KBS & BBJ. I rowed too hard the first set and was dragging by the time I got to the BBJ. Was definitely recovering faster in between efforts today.

Set 3:

http://www.youtube.com/watch?v=F2hUOiZbqRQ

2/11/14 - AM A/D 30/30 + PM Training

AM

AD 30 sec @85%

slow spin 30 sec

x 36

Done. Felt good. Around 80-82 rpm. 90% is usually around 85 rpm on this machine.

PM

A. 6 sets - every 90 sec - Jerk x 1 (85-90%)

325, 335, 345, 345, 345, 345, Felt really strong. Great tech work.

B. for time: 60 TTB

2:30, 30/10/5/5/5/5 Not the best on these tonight. Stomach just gave out. I wanted to go 30/20/10. Just not there.

http://www.youtube.com/watch?v=mACT79Fiodc

+

5 min amrap @80%

10 burpees

30 DUs

rest 5 min

10 min amrap @90%

6 PC (95#)

8 S2OH (95#)

10 box jump (24")

Rest 5 min

5 min amrap @100%

10 PS (95#)

10 bar facing burpees

4+20 DU's

+

8+ 7 1 S20, Holy crap lower back again. Not fun.

+

3 + 6 P.S.'s

This felt ok tonight. Just didn't feel smooth. Each round was a harder effort though. Last 2 were tough as lower back was lit up.

2/10/14 - AM Training + PM Training

AM

A. Clean; 2,2,2,2 (90%); rest as needed

Done. 305 for all sets. 90 sec rest. Felt a little heavy today.

B. Emom - Tng ground to OH (no rest on shoulder) x 3 (beginning @135#, adding 10# per minute) - max 8 min

Finished with 205. Felt fine. Good tech work.

C. for time: 40 MU

5:44, 5,5, 3/2, 3/2, 3/2, doubles then singles. Felt ok today. I can get more out of this. Recovered fast though. UB feels strong.

http://www.youtube.com/watch?v=xbxG-jmJJm8

PM

3 sets @100%:

Row 250m

10 thrusters (95#)

15 KBS (2pd)

10 thrusters (95#)

Row 250m

rest walk 15 min

2:53, 2:57, 3:03

Tough. Hurt bad ending on a row. Made it able to empty it out.

http://www.youtube.com/watch?v=K0uifkslDJM

2/8/14 - AM Training + PM Training

AM

14 min amrap:

5 squat clean (135#)

6 box jump (24")

7 DL (135#)

8 chin up

7 Rounds. Probably 70% effort. Lower back seized up bad in round 2. Hard to get through. It wasn't normal so I did what I had to. I was pretty bad, doing singles on 135# deadlifts. Took 25 minutes instead after part 1. Not sure if it was the weeks work or travel from yday or combination of movements.

rest 15-20 min 

14 min amrap:

150 wall ball

250 DU

amrap MU in remaining time

20 Mu's. 8:00 on wallballs, 5 sets on DU's. 5/ 3/3 then singles on MU's. Missed one at the end as I tried for a double. I can go much faster on this. Just not a ton of intensity there today. Felt good to get the volume in though.

PM

Row 300m @1k PR pace

rest walk 60 sec

x 12

- rest 5 min after 6 sets

Done, not at 1:30 though. First 2 were, then I had to back off. 1:32-1:33 for the rest. Just felt pretty tired. Then, the lower back attacked again. Soo shitty. Backed off enough to get some good work in. Pretty tough over all, but happy with how I adjusted. Rested 2 hours between parts today. Might not have been enough. I might have just been eager and used to getting things done like we did all week longs. Looking forward to a big reset tonight and some great rest. 

2/7/14 - AM Training Scottsdale

AM:

A. BS @ 20X1; build to a moderate single - CNS prep - rest short b/t sets

355. Knees hurt today. Tender from the week. Helped wake me up though.

+

for time:

row 250

15 kbs 2pd

25 burpees

15 kbs 2pd

row 500 m

15 kbs 2pd

25 burpees

15 kbs 2pd

row 250 m

(sub 8 min goal)

7:59. Ouch. Went fast on KBS and burpees. Row was 1:48-1:50 for the first and middle portion. Then I was fast on the last 250m. 1:28-1:30. Hurt like hell afterwards. I think it shows I could have speed up from the 2nd set of burpees onward. I wasn't slowing down on the last 250m. Good to know.

rest as needed

Probably 25 minutes. I was suuuper buzzed from part 1.

for time:

500 ft VC time trial

(2:20 goal)

Pshhhh, 2:51 today. Started too slow and didn't realize how fast you have to go. Ended hard. Now I know.

2/5/14 - AZ OPT Training Camp Day 3

8 AM:

Part 1:

Partner For Time @90-95%:

Row 2k

300 DU's

50 Burpees

James Kusama and I partnered up on this one. I started the row. Easy pace, 1:50. 150 DU's unbroken then 25 burpees fast. We just split the work. Around 10' I believe. Feeling pretty good today considering the volume. Recovering well.

Part 2:

For Time:

10 PC - 155#

15 Wallball

10 PC - 150#

15 Wallball

10 PC - 145#

15 Wallball

10 PC - 140#

15 Wallball

10 PC - 135#

5:26, I blew up on this one. UB until 140# cleans. WB's on last set broke too. Doesn't usually happen with wallball. This hurt bad. I tried to pace with Marcus and couldn't hold. I just felt zapped on this one.

Part 3:

For Time:

15 Depth HSPU - 10"

4 Rope Climbs

12 Depth HSPU - 10"

3 Rope Climbs

9 Depth HSPU - 10"

2 Rope Climbs

6 Depth HSPU - 10"

1 Rope Climbs

3 Depth HSPU - 10"

11:02. Not sure how to feel about this one. My lower back lit up like crazy towards the end. I was doing single on hspu's. I feel like for myself I did well but other scores were muuuuch better. Needs some work. Shoulder blaster.

Part 4:

10 min. AMRAP:

Box Jumps - 24" step down

181, Shitty. Just tried to get through it. Left quad was locking up about 3 min in. Back was actually ok. Would have like to end on a better note. 

2/4/14 - AZ OPT Training Camp Day 2

8 AM:

Row500m @ 1:37, rest 4-5 min, build to max press during rest sets.

225 for press. Went for 235 as 225 went really easy on the first try. Should have done it before my last row. I got a little tired after the last row. Still happy to hit 5# under max with shoulder hurting a little bit and fatigued.

Part 2: build to max power clean/jerk with no reset.

Basically power clean immediately into the jerk. No reset.

255, 275, 295, 305x, 305x, 305, 315

This was hard for me to get the hang of. I mean, the jerk was super easy. I just struggle catching the power clean perfectly upright and tall setting me up for a strong jerk position. Tried to split some, it was ugly and I ended up push jerking 315 pretty easy.

Part 3: partner Isabel. 60 snatches for time 135

2:34, ME 15, 8,7 Tng felt super strong. This was a blast for me.

Mike Fitzgerald and I partnered for this one. Second fastest time.

Part 4:

For Time:

21 CTB Chinups

9 Thrusters 95#

15 CTB Chinups

15 Thrusters 95#

9 CTB Chinups

21 Thrusters 95#

2:32, broke 9 chinups. 5/4

Did the last set of thruster as fast as I could. Hurt really bad. This was wayy more painful this way than Fran. Stoke with the time though.

Part 5:

12 min amrap:

10 dl 155

20 air squats

30 double unders 

Rest 15

12 min amrap

60 bar facing burpees

Then 

3,6,9,12,etc

T2b

S20 115

10 + 9 air squats. Felt great on this. Only DL's were tough. Squats and DU's were easy. Lower back was crazy tight on DL's . Happy with the push on this.

+

13 T2B into the round of 21. Could have gone much deeper if it were opposite order at the end. T2B didn't feel great today. S2O were cake. Burpees were around 5:00. Should have gone a little faster. I was fine. Not pumped with score on this.

2/3/14 - AZ OPT Training Camp Day 1

8 AM:

Part 1:

Emom x 20 min.:

Odd - snatch pulls x 3 @ 100%

Even - 2-3 muscle ups

Felt good. It was nice to have a long warmup CNS prep after a day of traveling yesterday. I was feeling good. 

+

Part 2:
Snatch: Build to heavy single

271. Missed 286 just barely. Caught and started to come up then lost it behind. It surprised me. Only tried once. A big PR is due.

Part 3:

+

For time:

10 snatch 165#

10 snatch 190#

10 snatch 205#

10 snatch 215#

7:16. Felt great. The weight felt super light today. Fun tester. No misses.

+
Part 4:

10 min assault bike:

Max calories

69 cals. Wayyyy more there. Didn't push hard enough in the beginning. Happy with how this felt. Easy breathing and I was barely taxed when done. Didn't go nuts at the end either. Just stuck to a pace.

+
Part 5:

For Time:

Row 300m

15 cj 135

15 burpees 6" target

Rest 20 min x 2

2:03, 2:19

This hurt like a son of a bitch. Damn this sting. I tried like hell to beat Marcus on the first one but he c/j's are sooo smooth. Awesome to be around athletes who seriously move the best in the world. I feel better about this test as I only fell off a little bit on the second one. Big improvement from the threshold test in December. Good end to day 1.

2/1/14 - AM Recovery + PM Training

AM

AD 1 mile

HS walk 20m

60 sec ring FLR

x 7

Done, easy pace. Around 40:00. Tired this morning. Slept like 11 hours though.

PM

A. Push press; 2,2,2,1,1,1; rest 2-3 min

275, 290, 305(felt awesome!), 315, X, X

Tweaked the back of my right shoulder a bit on the 315. Nothing too serious but I wanted to be safe so I shut it down. 

B. CGBP - build to a 3RM in 12 min

Stopped at 225, Shoulder was bugging from push press.

C. Emom 12 min - 

min 1 - 5 HPS (155#)

min 2 - 10 HR push ups

min 3 - Row 12 cal

Done, felt fine. HPS felt good. Sluggish at first but last 3 sets were sharp.

+

3 sets for time (1st@80%, 2nd@90%, 3rd@100%):

Row 500m

20 KBS (2pd)

20 HSPU

50 DU

rest walk 4 min

4:34

4:05

3:41, All UB and fast. Slow row though, 1:50 I feel tired.

rest as needed

10 min amrap @open pace:

20 PS (95#)

10 TTB

20 PS (135#)

20 TTB

20 PS (155#)

30 TTB

20 PS (175#)

Amrap TTB in remaining time

20 PS @ 155# + 8 TTB. Slow and tired.

I rested probably 15 before this and it didn't really matter. I'm smoked. It was a grind just to get it done. I hate crappy performances, but glad I got through it.

1/31/14 - AM Training + PM Training

AM

AD 20 min @Z1

rest as needed

3 sets for times of:

500m row

60 unbroken DU

12 burpees (6" target)

rest walk 3 min

No airdyne where I was so for 20 min. Row 500m at east pace, hopped off and did some dynamic warmup stretches. Feeling a little tired today. Head is a little congested.

+

3:32, tripped on DU twice

3:03

2:56

Felt sluggish and hard to get going this morning.

Took about a 30 min nap today and was not feeling great. Debated skipping PM to rest up. 4:30 rolled around and I felt better. Ended up having an awesome training session. Who knows.

PM

A. BS @20X1; 3,2,1,3,2,1; rest 2-3 min (2nd wave more difficult)

315, 345, 365, 365, 400, 435 Lifetime PR! Felt strong, I don't think it's a 1RM. 

http://www.youtube.com/watch?v=IoFudwv6jTA

B. Emom 12 min

Odd – Segmented snatch DL x 1 + Snatch pull x 1 (255#+)

Even – Snatch x 1

Odd- 255-280, 5# jumps.

Even- 215, 225, 230, 235, 240, 245. Felt strong.

C. Amrap 6 min - Complex – PC + HPC + PJ + SJ (225#)

13. Way more there. Had a good pop on the hang power clean. Shared a bar with training partner. Fun to go back and forth with one another.

http://www.youtube.com/watch?v=lqFrG0Xj1dI

+

3 rounds for time:

500m row

5 deadlift @405#

7 burpee box jump over (24")

9 MU

14:15, Row was slow, DL's ub but grinding. BBJ's slow and steady but felt pretty good. MU's 5/4, 5/4, then 3/3/3 on last set. I'm smoked! Tough session but feeling good.

1/30/13 - AM Swim + PM Recovery

AM

AD 60 min @Z1

Swam 1k at easy pace instead. It's getting easier and easier to just flow with this. I jumped in, swam 50m warmup. Then started the 1k. Went non stop. Felt great! Body feels recovered. No soreness.

PM

RTW - "round the world"

1 min AD easy

1 min FLR on floor

1 min row easy

1 min crawl

1 min run easy

1 min jump rope 

x 7 - all easy pace flush

Done. Feeling good. Small head cold today. I think the volume yday and the swimming irritated my sinuses a little bit.