2/23/12 - Double Training

will

part 1:
EMOM build to a tough DL single
(add 20# per set) - start with 50-60% of 1RM on bar

Started at 275#, ended at 435#.

Went carefully on the pulls today. First time deadlifting since my back issues. Felt pretty good. Back is feeling really good. Weight felt heavy as crap.
rest 2 min
AMRAP Burpees in 90 sec - jump to touch 8ft marker at top with one arm

43 @ 95%
rest 2 min
AMRAP Meters rowed in 60 sec

356m
rest 2 min
AMRAP miles on Airdyne in 30 sec

.24 Miles

rest 6+ hours

part 2:
Swim 100m free warm up - Sidestroke, felt great. Jumped in and went.
+
dive in, Not allowed,
swim 25 m free @ 100%
rest 1 min x 5

Felt ok. I can't quite "sprint" during freestyle. I get too out of control and just splash water around. More of a controlled all out stroke.

+
stand in water, exhale, swim underwater for as long as possible
rest 60 sec head out of water relaxed x 5

This was hard as hell! Surprised the mess out of me and Shep. We progressed a few more feet each time though. I think the most I made it was like 10m

+
accumulate 5 min total time hands in air out of water while treading water with legs

1:00/1:00 - treading water. I could not for the life of me keep my head above water. I had to use one arm. Kept one high out of water.

11/30/11 - Training/Testing

will

part 1
Swim 50 m @ 80%
rest 1 min x 10
Averages 1:15-1:20. Completed with Rx'd rest time. Pretty happy with this. Not the fastest splits, but I was comfortable and could go all day long. First time able to do non stop 50's.

rest 4+ hours

part 2
"unbroken 3.0"
for time:
100 double unders unbroken
50 KBS - 2/1.5 pd unbroken
75 double unders unbroken
50 walking lunges unbroken
100 double unders unbroken

6:19, broke at 9 on set of 75. Took a big break before set of 75 and wasn't quite ready. I couldn't feel my forearms. Lunges were an easy pace. No spark today. Just wanted to get through it. Still had fun though!

http://www.youtube.com/watch?v=m9HfVW2a1Bc&feature=channel_video_title

But God, who comforts the humble, comforted us....
-2 Corinthians 7:6


"When I am criticized, injured, or afraid, there is a Father who is ready to comfort me."
-Max Lucado

11/28/11 - Active Recovery

Swam at Bartlett Rec this morning with Tim Moore. We worked on some technique and concluded that I should side stroke instead of freestyle. Practiced it for a few 25's then finally got the hang of it. Felt amazing! Did a few 100's non stop and felt awesome! I've never swam that far nonstop without being completely gassed. Big thanks to Tim for showing me some new things. I can't wait to retest a 1k.

On a side note,Tim set the current record for BUDS candidate this passed weekend for the 500m sidestroke during his PT test. Instructors couldn't believe it. Time was 6:50.



Iron sharpens iron, and one man sharpens another.
-Proverbs 27:17


"God often keeps us on the path by guiding us through the counsel of friends and trusted spiritual advisors."
-Bill Hybels