2/8/13 - AM Training + PM Testing

AM
A. Press 2, 2, 1, 1, 1; rest 2 min
165,185, 195, 200, 210
Felt strong. +
5 rounds for max reps:
1 min max distance handstand walk
1 min muscle ups
1 min triple unders
rest 1 min bw rounds

HS Walk - 75',52',40',44',40'
MU's - 9,9,9,7,8
TU's - 2,3,0,1,1
HS walk felt rusty. MU's felt good. Triple unders were a disaster today. Can't do them anymore. Haven't practiced in months. Tough session.

PM
for time:
21 DL - 315#
12 p HSPU
15 DL - 335#
9 p HSPU
9 DL - 355#
6 p HSPU

5:38
DL's - 7/7/7, 5/5/5, 3/3/3
PHSPU - 4/4/4, 3/3/3, 3/3
Felt great tonight. Really happy with this. I felt controlled and focused on the movements. Much better than last week. This was just plain fun tonight.

http://www.youtube.com/watch?v=Yq07KSTubJ4&feature=youtu.be

2/6/13 - AM Swim + PM Test

AM
Swim 25m on the min for 40 min (1000m) @85% effort

Done. Felt great. Getting better each week. Slept great last night. Up earlier than usual. Long day of traveling ahead of me. Meals are prepped, ready to rock. Quads are sore.
PM
For time:
Row 1k
50 pistols
30 thrusters 135#
50 burpees
Row 1k

15:46

http://www.youtube.com/watch?v=o1kk74zezUM&feature=youtu.be

First row was easy, around 1:47-1:50. Pistols slow and steady with a few breaths. Thrusters were 6 sets of 5. Burpees slow and steady. Took one break with 10 left to get closer to the rower. Last row was pathetic. So slow, first 500m was barely 2:00 pace. Quads were so tired and lower back was LIT up from pistols. Not happy with my finish. I felt all over the place.

Felt ok overall. Quads were really sore. A little out of element. Not sure if it is the long day or just being the third day on. Didn't have a lot of attack, just not really hungry. Still felt pretty good though. Body feels great now that I'm done.

Glad to have completed the day. 

Swam this am. 

Heated up food at a gas station.
Drove 3.5 hours to Clarksville
Heated up more food at a gas station.
Met with customer 1.
Took a 10 minute nap in truck.
Met with customer 2.
Heated up more food at a gas station.
Drove 1 hour to Franklin.
Decided to stay in the Nashville area so I wouldn't have
to train my part 2 late evening.
Knocked out part 2.
Ate 3 pounds of mixed fajitas.
Done.

Big thanks to D-Rob and Michelle at NOMAD for putting me up for the night.

2/5/13 - AM Airdyne MAP + PM Training

AM
Airdyne 5 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x40
+
Airdyne 5 min z1

Done this AM. Slept great last night. Averaged 1800-1850 cal/hr during working sets. Good energy this morning. Quads are WRECKED.
PM
On the minute for 24 min
Odd- 5 power snatch 135
Even- 8 knees to elbow
+
On the minute for 24 min
Odd- 10 KBS 2 pood
Even- 10 CTB chin ups

Done. All unbroken. Hands are very sore. Only a few small tears. Shoulders are pretty toast. I was starting to have to really focus on good position to keep the shoulders healthy. Great practice. Feeling good.

Quads are still WRECKED

2/4/13 - AM Row + PM Training

AM
Row 30 min out of bed easy

Done. Felt great. Rowed sub 2:00 pace for first 20:00 then cooled it a bit. Was working harder than easy pace. Just felt good though. Last 10:00 around 2:02-2:05, Right hip was getting uncomfortable. Did this in my garage on my used rower I bought from Faction. Nice to be able to roll out of bed and hop on it. Excited for later.


PM
A. Squat snatch x1/OHS x3; build to a max of the complex in 4 tough attempts
225, 235, 255
Felt strong today. Should have gone for a 1RM. 255 felt easy. Very happy to hit that after not snatching for several weeks.

225:
http://www.youtube.com/watch?v=FRcCAPBCmIY&feature=youtu.be

235:
http://www.youtube.com/watch?v=1YaW1-SgADU&feature=youtu.be

255:
http://www.youtube.com/watch?v=sKJmqIhSWtY&feature=youtu.be


B. Back squat 2-3x3; rest 2 min
335, 345, 365
3 for all sets. Felt strong. Left some. Felt good to squat again. Been a while.
+
For time:
20 squat snatch 135#
80 wall balls
100 air squats

6:52 

http://www.youtube.com/watch?v=Q2bv2j-iVKk&feature=youtu.be


Snatches done 10/5/5
Wallball 20/20/20/10/10
Air squats, slow start but finished strong. No breaks. Mentally tough.Could have done better on wallballs on this one. Legs were really tired going into this. Could feel it after 2nd set of snatches. Wallballs were harder than usual.

I find myself wanting to know what a good time for this would be. Why do I always think like that after these tests. As if I found that someone did better or worse than me it's going to change how I feel about my performance. It is what is for the day, why would anything else matter. All I know is that I shouldn't worry about how I did after it's over rather I think it's more useful to set my standard prior to the test. I have to start imaging what the top score would be at a regional. How would that person attack this test? What did the winner do? I'm not saying I should perform out of character, but the difference in a top score is those who have the balls to take a chance and "go for it" on some events. I feel I played it too safe today. Excited for tomorrow. Legs are smoked.

2/3/13 - Rest

Slept like 10.5 hours last night. Felt amazing. Cooking is done. Time to relax for the day. Might go for a short walk later. Some soreness in hamstrings. Chest and triceps are still pretty bad.

2/2/13 - AM Run + PM Training

AM
Run 45 min z1 out of bed fasted

Done. Felt great. Feel really good today. Only soreness is in my shoulders. Pecs are wrecked from yesterday.

PM
5 rounds For max reps:
1 min double unders
1 min airdyne for calories
1 min kbs 1.5 pood
Rest 2 min bw rounds

114, 26, 30
115, 27, 30
115, 27, 29
115, 22, 29
115, 18, 32

844 total

This got pretty tough. Heavy breathing. Only tripped once on double unders the whole session. Proud of that. Could not break 115. Airdyne felt strong the first 3 rounds, then got really hard. Fun session. Breathing felt great. I was recovering pretty quick. Shoulders are toast.

http://www.youtube.com/watch?v=2JAMyzQwJ-g

2/1/13 - AM Training/Test + PM Test

AM
A. Bench press; 10, 8, 6, 4, 2; rest 2 min
225, 230, 235X(4/6), 230, 245

The set of 10 and 8 blew me up big time. I had no gas on the set of 6. Might have started to heavy. Chest is smoked.
+
3 rounds for time:
10 bar muscle ups
30 hand release push ups

8:00 x
*Only did 20 pushups the first round by mistake. First round done in a little over a minute then
then I blew up. Bar muscleups were 10 unbroken, a few double and triples on the second set, the third was all fast singles. It was killing my lats coming back down into the swing. Like not healthy feeling kind of pain. So I just did fast singles. The pushups were aweful. My chest was so tired from the bench. I just had to grind those out. Slow singles. Man this needs work.

http://www.youtube.com/watch?v=dm9h4Ni-zHE&feature=youtu.be



PM
For time:
20 squat clean 225#
15 parallete hspu
10 squat clean 245#
5 parallete hspu

11:03

This was tough. Not very happy. 225 squat cleans felt fine. Parellettes were set higher than normal. Not really sure why I did that. 10-11" deficit. Very tough today. Shoulders were smoked from AM session as well. Did 5 then a mix of doubles and singles. Once I started the 245 cleans, my lower back was locked up bad. Very uncomfortable. Last 5 parallettes took way to long. Energy felt good going into this but my lower back was a wreck after the 15 parallettes. I haven't been smoked like that in a test in a while. Sucked but kinda nice and humbling.

http://www.youtube.com/watch?v=fMiiV27clvk&feature=youtu.be