Airdyne 45 minutes (aerobic restoration)
Notes: Finally back training after being sick for a few days. I feel good physically, but am struggling to regain my appetite. Wouldn't be surprised if I lost 5 pounds over the last few days. Took today's ride very easy. Heart rate never crossed 140. Just tried to reintroduce some movement to the body.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
Monday, December 30, 2013
Wednesday, December 25, 2013
Wednesday, December 25, 2013
Airdyne 45 minutes (aerobic restoration)
Notes: Merry Christmas! Nice easy piece this morning to keep the aerobic system on track. Time to start picking up the pace a bit and really preparing for the Open. Need to pay attention to the details such as nutrition, sleep, and mobility.
Notes: Merry Christmas! Nice easy piece this morning to keep the aerobic system on track. Time to start picking up the pace a bit and really preparing for the Open. Need to pay attention to the details such as nutrition, sleep, and mobility.
Tuesday, December 24, 2013
Tuesday, December 24, 2013
Fitness 500
10 x 1 hang snatch + 1 snatch + 1 OHS @ 70% (OTM)
125
Squat 1 x 6 @ 60%; 1 x 6 @ 65%; 1 x 6 @ 70%; 1 x 6 @ 75%; 1 x 6 @ 80%
190; 205; 220; 235; 250
3 rounds, not for time, of:
6 strict chin-ups
12 GHD sit-ups
36 double-unders
Notes: A quiet Christmas Eve at Fitness 500. Failed a few rounds of the snatch complex by losing the weight out in front. Tight ankles and shoulders will do that to you. The set of 6 at 250 was a grinder. Lost knee positioning a bit on the last few reps and torso leaned forward a bit. Got in some pulling work at the end with some strict chin-ups. You'll be seeing a ton of pulling work over the few weeks/months from me.
10 x 1 hang snatch + 1 snatch + 1 OHS @ 70% (OTM)
125
Squat 1 x 6 @ 60%; 1 x 6 @ 65%; 1 x 6 @ 70%; 1 x 6 @ 75%; 1 x 6 @ 80%
190; 205; 220; 235; 250
3 rounds, not for time, of:
6 strict chin-ups
12 GHD sit-ups
36 double-unders
Notes: A quiet Christmas Eve at Fitness 500. Failed a few rounds of the snatch complex by losing the weight out in front. Tight ankles and shoulders will do that to you. The set of 6 at 250 was a grinder. Lost knee positioning a bit on the last few reps and torso leaned forward a bit. Got in some pulling work at the end with some strict chin-ups. You'll be seeing a ton of pulling work over the few weeks/months from me.
Monday, December 23, 2013
Row 45 minutes (aerobic restoration)
9,670 meters; 2.19.6 (22) (154)
Notes: This mornings heart rate data was interesting because of some different variables at play. Our new dog slept in the bed with us the night before, which caused me to get terrible sleep. I was exhausted in the morning, but still decided to row. My heart rate seemed much higher than usual. My legs had a ton of power, though, so my pace was the fastest yet on aerobic restoration.
9,670 meters; 2.19.6 (22) (154)
Notes: This mornings heart rate data was interesting because of some different variables at play. Our new dog slept in the bed with us the night before, which caused me to get terrible sleep. I was exhausted in the morning, but still decided to row. My heart rate seemed much higher than usual. My legs had a ton of power, though, so my pace was the fastest yet on aerobic restoration.
Sunday, December 22, 2013
Sunday, December 22, 2013
CrossFit Hyannis
5 rounds, not for time, of:
2 muscle-ups
4 Turkish get-ups (53)
Push press 8 x 3 @ 70% (OTM)
155
4 rounds (RPE 8) of:
6 C2Bs
6 burpees (hand-release)
9 T2B
24 double-unders
Rest 90 seconds
Notes: Muscle-ups were better today, but still not back to where they were in Washington. Failed the second rep on the last set. I'm getting too much "rolling" action and not enough "pop." I plan to use a push jerk in the Open for overhead work, but I still thinks it's good to train some push presses to emphasize the lock-out. C2Bs felt better today; however, T2B failed early in the third round. While I am making good progress in my leg strength, Olympic lifting, and aerobic capacity, I feel as though my gymnastics volume is simply not where it needs to be to succeed in the Open. Will address this problem with some remedial pulling work.
5 rounds, not for time, of:
2 muscle-ups
4 Turkish get-ups (53)
Push press 8 x 3 @ 70% (OTM)
155
4 rounds (RPE 8) of:
6 C2Bs
6 burpees (hand-release)
9 T2B
24 double-unders
Rest 90 seconds
Notes: Muscle-ups were better today, but still not back to where they were in Washington. Failed the second rep on the last set. I'm getting too much "rolling" action and not enough "pop." I plan to use a push jerk in the Open for overhead work, but I still thinks it's good to train some push presses to emphasize the lock-out. C2Bs felt better today; however, T2B failed early in the third round. While I am making good progress in my leg strength, Olympic lifting, and aerobic capacity, I feel as though my gymnastics volume is simply not where it needs to be to succeed in the Open. Will address this problem with some remedial pulling work.
Saturday, December 21, 2013
Saturday, December 21, 2013
Fitness 500
Clean 5 x 1 @ 90%
195
Squat 1 x 8 @ 55%; 1 x 8 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%
175; 190; 205; 220
Notes: Experimented this morning with doing some ways aerobic work to see if it would help me feel less sluggish for my workout. Did 5 minutes of rowing, jump rope, and Airdyne, as well as a bit of mobilizing. Also went for an hour bike ride with MC later in the morning. Felt pretty good during my actual workout. Upper body is still deeply sore from Wednesday's burpees. Legs are starting to feel strong. Over to CrossFit Hyannis tomorrow morning for muscle-up practice and a conditioning piece.
Clean 5 x 1 @ 90%
195
Squat 1 x 8 @ 55%; 1 x 8 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%
175; 190; 205; 220
Notes: Experimented this morning with doing some ways aerobic work to see if it would help me feel less sluggish for my workout. Did 5 minutes of rowing, jump rope, and Airdyne, as well as a bit of mobilizing. Also went for an hour bike ride with MC later in the morning. Felt pretty good during my actual workout. Upper body is still deeply sore from Wednesday's burpees. Legs are starting to feel strong. Over to CrossFit Hyannis tomorrow morning for muscle-up practice and a conditioning piece.
Thursday, December 19, 2013
Thursday, December 19, 2013
Airdyne 45 minutes (aerobic restoration)
Notes: Had considered a rest day, but decided it would be best to flush out some of the waste in my arms and legs from yesterday's burpee workout. Heart rate stayed very low this morning and only touched 142 toward the end.
Notes: Had considered a rest day, but decided it would be best to flush out some of the waste in my arms and legs from yesterday's burpee workout. Heart rate stayed very low this morning and only touched 142 toward the end.
Wednesday, December 18, 2013
Wednesday, December 18, 2013
Row 5 x 3 minutes (actively recover 2 minutes between intervals) (am)
1. 753 meters; 1.59.5 (26) (150)
2. 756 meters; 1.59.0 (26) (160)
3. 759 meters; 1.58.5 (26) (162)
4. 756 meters; 1.59.0 (26) (164)
5. 767 meters; 1.57.3 (26) (167)
Fitness 500 (pm)
3 rounds, not for time, of:
12 C2B
15 GHD sit-ups
10 dips
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 1 x 5 @ 70%; 1 x 5 @ 75%
160; 170; 185; 200
50 burpees
Actively recover 4 minutes
40 burpees
Actively recover 3 minutes
30 burpees
Actively recover 2 minutes
20 burpees
Actively recover 1 minute
10 burpees
Notes: Morning row was good. If you compare to August 12th, it's clear that I'm producing more power while maintaining a lower heart rate. Used a damper setting of 130, which sped up my strokes per minute a bit.
C2B were horrific tonight. I'm done with regular kipping pull-ups for a while. Only C2B, strict, and weighted pull-ups now. Regular kipping pull-ups require a different rhythm and are unlikely to appear in the Open. Legs were a bit toasted for front squats after this morning's row, but I made it through. Special thanks to Paul for coaching me through so-called "burpee carnage." It turned out to be a great training piece and I handled it well with Paul's help. Rounds went 3.17, 2.36, 1.58, 1.16, and .27. Stayed very consistent throughout and never crossed the threshold (except for maybe on the last few reps in the round of 40). Used the stationary bike for active recovery. Good stuff.
1. 753 meters; 1.59.5 (26) (150)
2. 756 meters; 1.59.0 (26) (160)
3. 759 meters; 1.58.5 (26) (162)
4. 756 meters; 1.59.0 (26) (164)
5. 767 meters; 1.57.3 (26) (167)
Fitness 500 (pm)
3 rounds, not for time, of:
12 C2B
15 GHD sit-ups
10 dips
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 1 x 5 @ 70%; 1 x 5 @ 75%
160; 170; 185; 200
50 burpees
Actively recover 4 minutes
40 burpees
Actively recover 3 minutes
30 burpees
Actively recover 2 minutes
20 burpees
Actively recover 1 minute
10 burpees
Notes: Morning row was good. If you compare to August 12th, it's clear that I'm producing more power while maintaining a lower heart rate. Used a damper setting of 130, which sped up my strokes per minute a bit.
C2B were horrific tonight. I'm done with regular kipping pull-ups for a while. Only C2B, strict, and weighted pull-ups now. Regular kipping pull-ups require a different rhythm and are unlikely to appear in the Open. Legs were a bit toasted for front squats after this morning's row, but I made it through. Special thanks to Paul for coaching me through so-called "burpee carnage." It turned out to be a great training piece and I handled it well with Paul's help. Rounds went 3.17, 2.36, 1.58, 1.16, and .27. Stayed very consistent throughout and never crossed the threshold (except for maybe on the last few reps in the round of 40). Used the stationary bike for active recovery. Good stuff.
Tuesday, December 17, 2013
Tuesday, December 17, 2013
Airdyne 45 minutes (aerobic restoration)
Notes: Monster aerobic power this morning. Pedaled at a strong clip yet heart rate only touched 142 at the very end. I'm making huge improvement in this area. Now the question is whether it will translate over to the harder CrossFit-type efforts.
Notes: Monster aerobic power this morning. Pedaled at a strong clip yet heart rate only touched 142 at the very end. I'm making huge improvement in this area. Now the question is whether it will translate over to the harder CrossFit-type efforts.
Monday, December 16, 2013
Monday, December 16, 2013
Row 45 minutes (aerobic restoration) (am)
9,589 meters; 2.20.7 (22) (142)
Fitness 500 (pm)
Power snatch 5 x 2 @ 85% (OTM)
150
Squat 1 x 8 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%
190; 205; 220; 235
Notes: Amazing heart rate performance on the morning row. More meters rowed than ever before yet heart rate stayed lower than ever. Tried to focus on relaxing arms so that I'm not over-gripping.
Worked up quickly to 150 and then did the five doubles OTM. These were true doubles, i.e., not touch-and-go. It's definitely time to test "Isabel" to see how far my power snatches have come. The set of 8 squats was brutal.
9,589 meters; 2.20.7 (22) (142)
Fitness 500 (pm)
Power snatch 5 x 2 @ 85% (OTM)
150
Squat 1 x 8 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%
190; 205; 220; 235
Notes: Amazing heart rate performance on the morning row. More meters rowed than ever before yet heart rate stayed lower than ever. Tried to focus on relaxing arms so that I'm not over-gripping.
Worked up quickly to 150 and then did the five doubles OTM. These were true doubles, i.e., not touch-and-go. It's definitely time to test "Isabel" to see how far my power snatches have come. The set of 8 squats was brutal.
Sunday, December 15, 2013
Sunday, December 15, 2013
CrossFit Hyannis
Muscle-ups 6 x 2 (every 90 seconds) (f)
15 minutes (rotating OTM):
1 rope climb
10 push-ups (hand-release)
15 box jumps (24)
Notes: Bit of a bummer on the muscle-ups. I was hoping that they'd still be there after almost two months without doing them. Unfortunately, I was only able to successfully complete about 8 of the 12 attempts. I'll need to start hammering away at these every weekend because they are such a major separator in the Open. It's a shame I can't train them in my garage or at Fitness 500. I plan to go to CrossFit Hyannis one morning per weekend to practice muscle-ups and to get a feel for the gym where we'll be performing the Open workouts. Felt sluggish on the OTM-style work. Rope climbs got progressively worse each set. Box jumps felt easy, but they really left me breathing heavy. Perhaps I'm just a bit smoked from yesterday's barbell work with Bobby.
Muscle-ups 6 x 2 (every 90 seconds) (f)
15 minutes (rotating OTM):
1 rope climb
10 push-ups (hand-release)
15 box jumps (24)
Notes: Bit of a bummer on the muscle-ups. I was hoping that they'd still be there after almost two months without doing them. Unfortunately, I was only able to successfully complete about 8 of the 12 attempts. I'll need to start hammering away at these every weekend because they are such a major separator in the Open. It's a shame I can't train them in my garage or at Fitness 500. I plan to go to CrossFit Hyannis one morning per weekend to practice muscle-ups and to get a feel for the gym where we'll be performing the Open workouts. Felt sluggish on the OTM-style work. Rope climbs got progressively worse each set. Box jumps felt easy, but they really left me breathing heavy. Perhaps I'm just a bit smoked from yesterday's barbell work with Bobby.
Saturday, December 14, 2013
Saturday, December 14, 2013
Fitness 500
4 rounds of:
6 power cleans
Rest 1 minute
8 push jerks
Rest 1 minute
135, 155, 165, 165
10 minutes (alternating OTM):
12 GHD sit-ups
36 double-unders
Notes: This was a great training session. The barbell work was phenomenal. Emphasis was on speed and efficiency on unbroken, touch-and-go reps. Last few power cleans at 165 were particularly difficult due to grip fatigue. I really had to drive under the bar on the last few push jerks to achieve lock-out. Nice to do this type of workout with Bobby as it helps a lot with energy. He beasted out a set at 175. Good volume work on the GHD sit-ups. Felt particularly smooth on the double-unders.
4 rounds of:
6 power cleans
Rest 1 minute
8 push jerks
Rest 1 minute
135, 155, 165, 165
10 minutes (alternating OTM):
12 GHD sit-ups
36 double-unders
Notes: This was a great training session. The barbell work was phenomenal. Emphasis was on speed and efficiency on unbroken, touch-and-go reps. Last few power cleans at 165 were particularly difficult due to grip fatigue. I really had to drive under the bar on the last few push jerks to achieve lock-out. Nice to do this type of workout with Bobby as it helps a lot with energy. He beasted out a set at 175. Good volume work on the GHD sit-ups. Felt particularly smooth on the double-unders.
Friday, December 13, 2013
Friday, December 13, 2013
Fitness 500
Snatch (20 minutes to build to a heavy single)
175
Squat 1 x 10 @ 55%; 1 x 10 @ 60%; 1 x 10 @ 65%
175; 190; 205
T2B 4 x 12 (incline walk on treadmill for 3 minutes between each set)
Notes: Turbo speed on snatch. Pulled under 175 like a boss and tied a PR. May have been able to hit 180-185 with more time. It's coming soon. Squats were surprisingly difficult. Legs are probably a little zapped from squatting on Sunday and Tuesday, plus tons of wall ball shots on Tuesday. T2B felt effortless tonight -- just a little flick of the toes. Incline treadmill walking burns the living day lights out of my Achilles. Paul Fendler must have the Achilles' tendons of a giant Mastadon.
Snatch (20 minutes to build to a heavy single)
175
Squat 1 x 10 @ 55%; 1 x 10 @ 60%; 1 x 10 @ 65%
175; 190; 205
T2B 4 x 12 (incline walk on treadmill for 3 minutes between each set)
Notes: Turbo speed on snatch. Pulled under 175 like a boss and tied a PR. May have been able to hit 180-185 with more time. It's coming soon. Squats were surprisingly difficult. Legs are probably a little zapped from squatting on Sunday and Tuesday, plus tons of wall ball shots on Tuesday. T2B felt effortless tonight -- just a little flick of the toes. Incline treadmill walking burns the living day lights out of my Achilles. Paul Fendler must have the Achilles' tendons of a giant Mastadon.
Thursday, December 12, 2013
Thursday, December 12, 2013
Airdyne 60 minutes (get off bike every 10 minutes to perform 10 KB swings (70), 10 push-ups (hand-release), & a 20-second hollow-position hold)
Notes: This was much different than my usual aerobic restoration work. Spent most of the session in the 145-155 heart rate zone with a few spikes during the non-Airdyne movements. I chose these movements because I wanted to emphasize good posture and positioning. Things are a bit choppier when getting on and off the bike. Harder to fall into a rhythm and zone out. Took me about two minutes to perform the swings, push-ups, and holds, grab a drink of water, and then get back on the bike.
Notes: This was much different than my usual aerobic restoration work. Spent most of the session in the 145-155 heart rate zone with a few spikes during the non-Airdyne movements. I chose these movements because I wanted to emphasize good posture and positioning. Things are a bit choppier when getting on and off the bike. Harder to fall into a rhythm and zone out. Took me about two minutes to perform the swings, push-ups, and holds, grab a drink of water, and then get back on the bike.
Wednesday, December 11, 2013
Wednesday, December 11, 2013
Row 3 x 10 minutes (rest 3 minutes between intervals) (heart rate <160)
1. 2,353 meters; 2.07.4 (24) (159)
2. 2,346 meters; 2.07.8 (24) (158)
3. 2,353 meters; 2.07.4 (24) (161)
Notes: Really nice pace this morning. Some quality aerobic work without too great of a neurological impact. This will be important over the next few weeks.
1. 2,353 meters; 2.07.4 (24) (159)
2. 2,346 meters; 2.07.8 (24) (158)
3. 2,353 meters; 2.07.4 (24) (161)
Notes: Really nice pace this morning. Some quality aerobic work without too great of a neurological impact. This will be important over the next few weeks.
Tuesday, December 10, 2013
Tuesday, December 10, 2013
Airdyne 45 minutes (aerobic restoration) (am)
Fitness 500 (pm)
6 x 1 push press + 1 jerk
155, 175, 185, 195, 195, 195
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 1 x 5 @ 70%
160; 170; 185
4 rounds, each for time, of:
20 pull-ups
20 wall ball shots
40 double-unders
Rest 3 minutes between each round
1.58, 1.52, 1.51, 2.30
Notes: Just cruising in the morning. Actually touched 152 toward the end.
Good speed on jerk today. Got into a deep split and really drove the weight. Front squats were difficult today. Stiff neck was really a factor in the bottom position. Who'd ever think your neck can impact your front squats? Ran through the condition piece with Paul, a.k.a. "The Aerobic Go-Cart." These intervals spun me up a good bit. Had to break last set of pull-ups 13/7. Backed off on the last set of double-unders because I was dangerously close to the edge. Today wasn't the day to go "there." I definitely underestimated the pull-ups on this workout. Very taxing on grip and overall energy.
Fitness 500 (pm)
6 x 1 push press + 1 jerk
155, 175, 185, 195, 195, 195
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 1 x 5 @ 70%
160; 170; 185
4 rounds, each for time, of:
20 pull-ups
20 wall ball shots
40 double-unders
Rest 3 minutes between each round
1.58, 1.52, 1.51, 2.30
Notes: Just cruising in the morning. Actually touched 152 toward the end.
Good speed on jerk today. Got into a deep split and really drove the weight. Front squats were difficult today. Stiff neck was really a factor in the bottom position. Who'd ever think your neck can impact your front squats? Ran through the condition piece with Paul, a.k.a. "The Aerobic Go-Cart." These intervals spun me up a good bit. Had to break last set of pull-ups 13/7. Backed off on the last set of double-unders because I was dangerously close to the edge. Today wasn't the day to go "there." I definitely underestimated the pull-ups on this workout. Very taxing on grip and overall energy.
Monday, December 9, 2013
Monday, December 9, 2013
Row 45 minutes (aerobic restoration)
9,513 meters; 2.21.9 (21) (147)
Notes: Goal for this week is to keep my morning monostructural work under control. I need to ensure that I have energy for my regular workouts, and I fear that some of my tougher morning efforts have been zapping me a bit. This morning's workout was a good start.
9,513 meters; 2.21.9 (21) (147)
Notes: Goal for this week is to keep my morning monostructural work under control. I need to ensure that I have energy for my regular workouts, and I fear that some of my tougher morning efforts have been zapping me a bit. This morning's workout was a good start.
Sunday, December 8, 2013
Sunday, December 8, 2013
Fitness 500
5 x 1 power clean + 1 push jerk
165, 175, 185, 185, 185
Squat 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 10 @ 70%
190; 205; 220
3 rounds of:
8 strict chin-ups
Rest 1 minute
8 ring dips
Rest 1 minute
16 GHD sit-ups
Rest 1 minute
Notes: Back under the bar. Starting a 6-week squatting program that should put me where I need to be in terms of leg strength a few weeks out from the Open. Positioning and mobility felt awesome. However, the set of 10 at 220 was no joke! Totally rocked my core and made the strict chin-ups and ring dips very difficult.
5 x 1 power clean + 1 push jerk
165, 175, 185, 185, 185
Squat 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 10 @ 70%
190; 205; 220
3 rounds of:
8 strict chin-ups
Rest 1 minute
8 ring dips
Rest 1 minute
16 GHD sit-ups
Rest 1 minute
Notes: Back under the bar. Starting a 6-week squatting program that should put me where I need to be in terms of leg strength a few weeks out from the Open. Positioning and mobility felt awesome. However, the set of 10 at 220 was no joke! Totally rocked my core and made the strict chin-ups and ring dips very difficult.
Saturday, December 7, 2013
Saturday, December 7, 2013
Garage
Power snatch (15 minutes to build to a heavy single)
165
3 rounds of:
10 power snatches (135) (1 rep every 10 seconds)
20 burpees (1 foot jump -- touch ceiling)
Row 30 calories
Actively recover 2:30 minutes on Airdyne (plus 30-second transition back to bar)
Notes: Awesome power snatch at 165. Forced myself to stick the landing, so to speak, for a full second. This prevents you from catching wide and then quickly shuffling your feet together. Went with somewhat longer metcon intervals today and they were difficult. Rounds went ~4.45, ~5.15, and ~5.45. Most of the variability was on the burpees. My pace simply slowed a bit each round. Power snatches were crisp in the first round and then the first five or so reps of the last two rounds. Got a bit sloppy, however, toward the end. Actually could've benefitted from a longer active recovery period -- five minutes, maybe. Ended up in the pain cave pretty bad after this one.
Power snatch (15 minutes to build to a heavy single)
165
3 rounds of:
10 power snatches (135) (1 rep every 10 seconds)
20 burpees (1 foot jump -- touch ceiling)
Row 30 calories
Actively recover 2:30 minutes on Airdyne (plus 30-second transition back to bar)
Notes: Awesome power snatch at 165. Forced myself to stick the landing, so to speak, for a full second. This prevents you from catching wide and then quickly shuffling your feet together. Went with somewhat longer metcon intervals today and they were difficult. Rounds went ~4.45, ~5.15, and ~5.45. Most of the variability was on the burpees. My pace simply slowed a bit each round. Power snatches were crisp in the first round and then the first five or so reps of the last two rounds. Got a bit sloppy, however, toward the end. Actually could've benefitted from a longer active recovery period -- five minutes, maybe. Ended up in the pain cave pretty bad after this one.
Thursday, December 5, 2013
Thursday, December 5, 2013
Airdyne 45 minutes (aerobic restoration) (am)
Garage (pm)
3 rounds, not for time, of:
15 push-ups
2 TGUs/arm (53)
50 double-unders
4 x 3-position clean (high-hang, mid-thigh, floor)
155, 165, 170, 170
Notes: Monitor is busted on Airdyne, so no calorie total. Just went by feel and managed to touch 150 heart rate at the very end, which is always my goal. Very good workout.
Tonight's session was terrible. I was absolutely exhausted from the week. I am so tired now after my work days because I'm not used to having a demanding job. Just gutted through this one and got in a few things. Full rest day tomorrow with hopes of bouncing back strong on Saturday morning.
Garage (pm)
3 rounds, not for time, of:
15 push-ups
2 TGUs/arm (53)
50 double-unders
4 x 3-position clean (high-hang, mid-thigh, floor)
155, 165, 170, 170
Notes: Monitor is busted on Airdyne, so no calorie total. Just went by feel and managed to touch 150 heart rate at the very end, which is always my goal. Very good workout.
Tonight's session was terrible. I was absolutely exhausted from the week. I am so tired now after my work days because I'm not used to having a demanding job. Just gutted through this one and got in a few things. Full rest day tomorrow with hopes of bouncing back strong on Saturday morning.
Wednesday, December 4, 2013
Wednesday, December 4, 2013
Row 1K (RPE 5)
3.58.6; 1.59.3 (24) (157)
Row 2K (RPE 7)
7.36.1; 1.54.0 (26) (174)
Row 2K (RPE 8)
7.31.3; 1.52.8 (26) (178)
Notes: Just a monster workout. Really came alive in the second 2K and produced a pretty major effort. I was really cranking. Nice blend of leg power and wind -- neither aspect lagged behind this morning.
3.58.6; 1.59.3 (24) (157)
Row 2K (RPE 7)
7.36.1; 1.54.0 (26) (174)
Row 2K (RPE 8)
7.31.3; 1.52.8 (26) (178)
Notes: Just a monster workout. Really came alive in the second 2K and produced a pretty major effort. I was really cranking. Nice blend of leg power and wind -- neither aspect lagged behind this morning.
Tuesday, December 3, 2013
Tuesday, December 3, 2013
Airdyne 15 x 1 minute (85%)/1 minute (50%) (am)
Fitness 500 (pm)
Push press 6 x 3 (perform 6 strict pull-ups between each set)
165, 175, 185, 195, 195, 195(f)
15 minutes (rotating OTM):
6 push presses (135)
12 pull-ups
18 box jumps (24)
Notes: Covered 370 calories on the morning session with heart rate touching 171 toward the end. Ranged from 67-75 RPMs on the pick-ups and increased intensity as the workout progresses. Spun out at ~45 RPMs for recovery.
Quality session tonight thanks to some great energy from Paul. I was dragging a bit, but we did the OTM-style work together and it was fun. Failed the third push press rep on my final set at 195. Also failed the sixth strict pull-up on that set.
Fitness 500 (pm)
Push press 6 x 3 (perform 6 strict pull-ups between each set)
165, 175, 185, 195, 195, 195(f)
15 minutes (rotating OTM):
6 push presses (135)
12 pull-ups
18 box jumps (24)
Notes: Covered 370 calories on the morning session with heart rate touching 171 toward the end. Ranged from 67-75 RPMs on the pick-ups and increased intensity as the workout progresses. Spun out at ~45 RPMs for recovery.
Quality session tonight thanks to some great energy from Paul. I was dragging a bit, but we did the OTM-style work together and it was fun. Failed the third push press rep on my final set at 195. Also failed the sixth strict pull-up on that set.
Monday, December 2, 2013
Monday, December 2, 2013
Row 3 x 6 minutes (actively recover 3 minutes between intervals) (heart rate < 165)
1. 1,448 meters; 2.04.3 (24) (155)
2. 1,451 meters; 2.04.0 (24) (165)
3. 1,458 meters; 2.03.4 (24) (168)
Notes: This session really felt good on the body. Never any lactic acid in the legs or heavy breathing -- just a nice, steady pace. Surprised a bit by the heart rate jump after the first interval. Active recoveries are still a bit foreign to me, but I tried today to just focus on perfect stroke mechanics and relaxing my shoulders, arms, and grip. Crossed the heart rate threshold slightly on the third interval, but that's okay. Quality 5-minute warm-up in Z1; used the final 3-minute active recovery period as cool-down.
1. 1,448 meters; 2.04.3 (24) (155)
2. 1,451 meters; 2.04.0 (24) (165)
3. 1,458 meters; 2.03.4 (24) (168)
Notes: This session really felt good on the body. Never any lactic acid in the legs or heavy breathing -- just a nice, steady pace. Surprised a bit by the heart rate jump after the first interval. Active recoveries are still a bit foreign to me, but I tried today to just focus on perfect stroke mechanics and relaxing my shoulders, arms, and grip. Crossed the heart rate threshold slightly on the third interval, but that's okay. Quality 5-minute warm-up in Z1; used the final 3-minute active recovery period as cool-down.
Sunday, December 1, 2013
Sunday, December 1, 2013
Fitness 500
4 x 5 clusters (115) + 10 T2B (OT2M)
4 x 5 clean & jerk (115) + 10 box jumps (30) (OT2M)
Notes: Totally underestimated this one. Clusters are absolutely brutal. There's just so much range of motion. I felt strong on each rep; however, the cumulative impact caught me in the third round. Body went "cold" and I was zapped for the rest of the session. Clusters and T2B is a brutal combination on the midline and grip, too. Rested about 10 minutes before the second segment, but it simply wasn't enough to recover. Slogged my way through the C&J and box jumps. Was supposed to squat afterwards -- that obviously didn't happen! While my aerobic capacity and overall strength capacity continues to improve, this workout exposed me a bit in the middle domain.
4 x 5 clusters (115) + 10 T2B (OT2M)
4 x 5 clean & jerk (115) + 10 box jumps (30) (OT2M)
Notes: Totally underestimated this one. Clusters are absolutely brutal. There's just so much range of motion. I felt strong on each rep; however, the cumulative impact caught me in the third round. Body went "cold" and I was zapped for the rest of the session. Clusters and T2B is a brutal combination on the midline and grip, too. Rested about 10 minutes before the second segment, but it simply wasn't enough to recover. Slogged my way through the C&J and box jumps. Was supposed to squat afterwards -- that obviously didn't happen! While my aerobic capacity and overall strength capacity continues to improve, this workout exposed me a bit in the middle domain.
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