Off then double

Friday 4-22-2011: off day
am Hebron clinical,
pm took an afternoon nap, good dinner, early to bed.

Saturday 4-23-2011
Part 1:
-4 minutes: build to 2-rep STRICT PRESS from empty bar.
45 x 5, 65 x 5, 85 x 3, 95 x 2, 100 x 2
Finished with 105 x 1 and then a crazy off-balance rep that would not have counted -- came off my right foot to take weight off my right shoulder.
-10 sec rest
-Tabata push up (9 rounds r/t bad counting)
Low-score:9
-10 sec rest
-4 minute max KBS, 44#
93 reps? Maybe 103 but I wasn't counting very well.

Part 2: MAX CALORIES
3 minute Airdyne: 52
3 minute row: 54
2 minute Airdyne: 26
2 minute row: 37
1 minute Airdyne: 14
1 minute row: 21
note: on the black Airdyne.

Skill recovery

4-21-2011
Nice recovery workout. DUs at the end were taxing!

a. Row 10 min @ Z1

b. HSPU - 5 sets of 5. First 3 done as 5s, then 3-2 and 4-1.

c. Dead hang to inverted on rings, pause at top for 2 sec, 5 reps/set x 3 sets

d.
10 GHD sit ups
10 GHD ext's
rest 1 min x 3

e. AMRAP DU's in 20 sec, rest 40 sec standing still x 6
40-35-36-40-38-39

Open 5

Wednesday 4-20-2011
Drove to VT late Tuesday, back Wednesday. Straight out of the car and into the gym, felt a bit stiff and sleepy and was thinking I'd take a first crack at the comp workout, maybe do it again over the weekend. But one of the guys said to me, why not get it over with now? That helped me snap into it -- threw some water on my face, warmed up quick. Okay performance, TTB are a weakness to work on.

Open 5: 20 minute amrap
5 power clean 95#
10 toes to bar
15 wall ball (14#, 9')
RDS: 11 + 14 reps

4-19-2011

Tuesday 4-19-2011
am: not a good oly session, right knee feels stiff.
Clean and Jerk
145 x 2
155 x 2
165 x 2
170 x 1, f
165 x f

pm: swam 30 minutes, mostly breast stroke and a couple laps freestyle

East Rock

4-18-2011 pm: run to East Rock
1:25 running, ~9 miles
z1 home to the hill
way up: 30 seconds 85%, 2 min easy
way down: minute easy, minute faster, minute fast
z1 back home.

Heavy-ish

Home workout today, always find it harder to focus when I'm in the living room. Eager to move so the gym becomes walk- or bike-able. Two weeks!!

4-18-2011
7:30am
A. Deadlift 3 reps x 4 at 80%, rest 2 min
255-260-265-270

B. 2pd KBS 12 reps x 5, rest 1 min

C. Row intervals: 1 min 90%, 1 min easy x 3
Avg watts (90% sets): 326, 282, 310
Yipes, big drop-off.

Later today: hill runs.

Past week

4-12-2011
?off. Too many rest days lately, need to talk to BK but also need to manage stress, school, driving better so I don't feel so stiff, cooped up and anxious.

4-13-2011
pm 1. Run through at the games open 4 workout (below), 91 reps. Train wreck.
pm 2. Run:
10 min z1
6 x 1 minute 70%, 1 minute easy
10 min z1

4-14-2011
Run, row, Airdyne x 25 minutes. Mobility.

4-15-2011
4-16-2011
Both these days off. Rowed 2k NFT and did mobility Saturday.

4-17-2011
am. Games Open 4
10 minutes amrap
60 bar facing burpees
30 ohs 90#
10 muscle ups
REPS: 97

pm. 1 hr rowing ("flush")
13,098m
avg pace 2:17+ at 26s/m

4-11-2011

Mixed up my schedule today, had to shuffle things up. Supposed to run hills first thing, did strength in the am instead and ran between pm classes.

8:30am
a. bench 30x0 80% 3 reps x 5 rest 30 sec
115-125-125-130-135
b. pull-ups: 20 x 5 rest 3 min
all sets UB. this was supposed to be mixed in with the bench but misread.
c. sit-ups (anchored): 30 x 5 rest 1 min.

3:45pm
5 min z1 run
6 x 30 sec sprint (80%), 2 min easy
3 x 1 min easy, 1 min medium, 1 min "high end" pace
5 min z1 run

Fog and rain in the morning cleared; ran home from the gym in a t-shirt, felt great.

Open 3

4-8 and 4-9-2011 off. Not sure I needed that much rest, but this was a busy week and it felt good to relax a bit.

4-10-2011
Open workout #3
5 minute max reps #110 clean* and jerk
35 c/j + 1 clean

*full (squat) clean

pm: 30 minute z1 row
6666m rowed (weird!)
2:15 pace, 26 s/min

Easy day

4-7-2011

5am: 20 min easy row

4pm:
4 rounds 30 unbroken double unders, rest 1 min
3 rounds, 25 seconds max burpees, rest 1:35 (reps: 13-13-13)
3 rounds, 20 second row sprint, rest 2:40 (meters 109-109-110)

4-6-2011

The cf open workout came out, and even though we'd just done heavy cleans and jerks, decided to give it a run through. Personally, felt fatigued as soon as I got into the gym . . . couldn't "turn on." Even warming up was tiring, nothing snappy about it.
The workout:
5 minute amrap
110# clean (squat) and jerk
32 rds

Looking forward to hitting this after some rest.

Run, Swim, Lift

Back on track: workout for today, 4-5-2011.

am:
6 x 2 min run 80%, 2 min run 50%
10 minutes, 2 hspu on the minute. Had to kip out of a couple.

noon: 10 minute swim, felt great.

afternoon:
A. 1 power clean + 3 split jerk, rest 3 min x 5
145 - 155 - 165 - 175 (hit pc, missed jerk) - 170
B. Bench press 3 reps, rest 5 x 5
145 - 150 - 155 - 160(2) - 150
C. KBS 2pd x 12 rest 45 sec x 3

Catch Up

Haven't posted in a long while. Will try to catch up:

Wednesday 3-16-2011
AMRAP in 8 min:
5 ring push ups
10 knees to elbows
15 double unders
7 rds + 16?
PM: z1 Airdyne 30 min

Thursday 3-17-2011 off. Took my nursing boards, passed!

Friday 3-18-2011
z1 airdyne
skill work, prep for tester

Saturday 3-19-2011
10 minute amrap
30 double unders
15 power snatch, 55#
7 rounds 36 reps

Sunday 3-20-2011 off. This ended up being a much needed "reset" day after a high-stress week.

Monday 3-21-2011
6 x 30 ub double unders, 1 min rest
6 sets of 2 quick deadlift, 235#
4 sets 72# kbs x 10 rest 45 seconds
4 sets:
10 burpees AFAP
Airdyne 25 sec @ 95%
walk rest 5 min

Tuesday 3-22-2011
am: flight simulator*, 19+ minutes.
*5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 ub double unders
pm:
A. Push Press - 3,2,1; rest 4 min: 160(2) - 165(F)155(2) - 165. Worse than the prior Tuesday.
B. Hang Power Clean - 2,2,2; rest 5 min: 175 x 2, 180 x 2, 185 x 2
C. row sprint - 15 sec max effort; rest 2 min x 3

Wednesday 3-23-2011
am: 6 rds for time:
15 KBS - 2pd/1.5 pd
15 chin ups
TIME: 9:01
pm: 30 minute z1 airdyne

Thursday 3-24-2011 off

Friday 3-25-2011 prep for tester, z1 stuff

Saturday 3-26-2011
10 minute amrap
30 double unders
15 power snatch, 55#
8 rounds 31 reps

pm:
10 min z1 run
5 min @ 70%
5 min easy and sprint last 10 sec of every minute
5 min @ Z1
5 min easy and sprint last 10 sec of every minute
10 min Z1 cool down

Sunday 3-27-2011
5 sets:
3 tough power clean 145-145-150
5 burpees AFAHP
airdyne 20 sec @ 100%
rest 7 min

Monday 3-28-2011 off

Tuesday 3-29-2011
Airdyne 2 min @ 80% (72+ rpm)
Airdyne 2 min @ 50% (~48 rpm)
x 5

A. Power Clean x 1/Push Press x 3; rest 3 min x 5: 140 - 145 - 150 - 155 (failed 2d pp) - 155 (failed 2d pp)
B. bench press - 5,3,1; rest 3 min: 135(5) -145(3) - 155(1) *no spotter, very conservative*
C. KBS - 2 pd x 10, rest 45 sec x 3

Wednesday 3-30-2011
3 minute amrap x 4, 6 minutes rest
9 deadlift, 105# - 12 push-ups - 15 box jumps, 20"
RDS: 3 + 11 reps, 3 + 16 reps, 3 + 11 reps, 3 + 9 reps

Thursday 3-31-2011
Row Z1 -10 mins
A. Hang Power Clean - 3x3 @ 70%; rest 1 min. 145#.
B Kip technique 3 x 10 sets. Worked on butterfly.
C. GHD Sit Ups - 3x 10 ; rest 90 secs

Friday 4-1-2011 off

Saturday 4-2-2011
AM: 15 minute amrap:
9 deadlift 100#
12 push up with release
15 box jump
Rounds: 14 + 13 reps
PM: recovery/flush
Run 10 min @ Z1
Upstairs sprint 30 sec, downstairs easy x 5
Run 10 min@ Z1

Sunday 4-3-2011
5 sets:
3 squat snatch: 105, 110, 115, 115, 105
prowler frontwards sprint - 10 sec @ 90% effort (prowler + 90, 90, 140, 140, 140)
rest 6 min
+
toes to bar - 15 x 4; rest 1 min (actually rested longer

Monday 4-4-2011 off