Garage
5 rounds of:
1 power snatch (135, 145, 155, 155, 155)
Rest 30 seconds
10 push-ups
Rest 30 seconds
3 rounds of:
3 snatch pulls (185)
Rest 45 seconds
15 ball slams (40)
Rest 45 seconds
Notes: First workout on the new matting in the garage -- it's really nice. Legs are a bit zapped from a lack of squatting, not enough calories, and lots of Airdyne work. The power snatches at 155 were not very crisp. Tough to stabilize the midline of heavy pulls after ball slams. Good 5-minute warm-up on rower and cool-down on Airdyne. I plan to take another week off from pure squatting before getting back into it.
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."
Saturday, November 9, 2013
Friday, November 8, 2013
Friday, November 8, 2013
Row 45 minutes (aerobic restoration)
9,403 meters; 2.23.5 (21) (146)
Notes: Strange heart rate data this morning. Jumped to 135 much earlier than usual. However, I leveled off at 140 and stayed there for the entire piece with the exception of a short spike up to 146 about 30 minutes in. Ready to tackle some heavier and more intense CrossFit-type workouts over the next few days.
9,403 meters; 2.23.5 (21) (146)
Notes: Strange heart rate data this morning. Jumped to 135 much earlier than usual. However, I leveled off at 140 and stayed there for the entire piece with the exception of a short spike up to 146 about 30 minutes in. Ready to tackle some heavier and more intense CrossFit-type workouts over the next few days.
Thursday, November 7, 2013
Thursday, November 7, 2013
Garage (am)
Airdyne 5 minutes (RPE 5)
44 calories; 58+ RPMs (144)
Airdyne 10 minutes (RPE 7)
133 calories; 65+ RPMs (176)
Airdyne 10 minutes (RPE 8)
142 calories; 66+ RPMs (179)
Fitness 500 (pm)
3 rounds, not for time, of:
12 C2B
15 GHD sit-ups
50 double-unders
6 x 1 high-hang clean + 1 push press + 1 jerk
155, 165, 175, 185, 195, 195(f)
Notes: Lactic acid fest in the morning. Pain in the quads would kick in about two minutes into the piece and I just had to live with it. I can't even fathom what it would take to get 300 calories in 10 minutes. You'd probably have to sit at 80+ RPMs for the entire piece. Conditioning is still far exceeding leg stamina on Airdyne.
Decent session at Fitness 500. I was frustrated with equipment and people in my way, but settled in nicely for the barbell work. High-hang means you keep torso vertical and only bend knees as far as ankles will allow. Push press was the hardest part and I finally failed on the last set. My C2B weren't great today. Need to really dial in my pull-ups -- all variations.
Airdyne 5 minutes (RPE 5)
44 calories; 58+ RPMs (144)
Airdyne 10 minutes (RPE 7)
133 calories; 65+ RPMs (176)
Airdyne 10 minutes (RPE 8)
142 calories; 66+ RPMs (179)
Fitness 500 (pm)
3 rounds, not for time, of:
12 C2B
15 GHD sit-ups
50 double-unders
6 x 1 high-hang clean + 1 push press + 1 jerk
155, 165, 175, 185, 195, 195(f)
Notes: Lactic acid fest in the morning. Pain in the quads would kick in about two minutes into the piece and I just had to live with it. I can't even fathom what it would take to get 300 calories in 10 minutes. You'd probably have to sit at 80+ RPMs for the entire piece. Conditioning is still far exceeding leg stamina on Airdyne.
Decent session at Fitness 500. I was frustrated with equipment and people in my way, but settled in nicely for the barbell work. High-hang means you keep torso vertical and only bend knees as far as ankles will allow. Push press was the hardest part and I finally failed on the last set. My C2B weren't great today. Need to really dial in my pull-ups -- all variations.
Wednesday, November 6, 2013
Wednesday, November 6, 2013
Row 4 x 5 minutes (rest 3 minutes)
1. 1,256 meters; 1.59.4 (24) (167)
2. 1,253 meters; 1.59.7 (24) (168)
3. 1,253 meters; 1.59.7 (24) (171)
4. 1,254 meters; 1.59.6 (24) (168)
Notes: 5-minute warm-up in Z1. Damper set at 5.5 to reach 140 due to colder temperature in garage as compared to Arlington apartment. Really came alive in final two intervals. It's tough to plow away at 6:15 in the morning. I love it, though. Back on the Airdyne tomorrow morning and then hitting up Fitness 500 at night for a training session.
1. 1,256 meters; 1.59.4 (24) (167)
2. 1,253 meters; 1.59.7 (24) (168)
3. 1,253 meters; 1.59.7 (24) (171)
4. 1,254 meters; 1.59.6 (24) (168)
Notes: 5-minute warm-up in Z1. Damper set at 5.5 to reach 140 due to colder temperature in garage as compared to Arlington apartment. Really came alive in final two intervals. It's tough to plow away at 6:15 in the morning. I love it, though. Back on the Airdyne tomorrow morning and then hitting up Fitness 500 at night for a training session.
Tuesday, November 5, 2013
Tuesday, November 5, 2013
Airdyne 30 x 30 seconds (85%)/30 seconds (50%) (am)
Garage (pm)
Hang snatch 10 x 1 @ 75% (every 30 seconds)
130
3 rounds of:
3 snatch-grip DL @ 110%
Rest 45 seconds
15 push-ups
Rest 45 seconds
Notes: Good aerobic work in the morning. Revved it up to 71-75 RPMs during the pick-ups and then spun it out at ~47 RPMs on the recoveries. Heart rate got up to 176 on the final few pick-ups. Quads were on fire! Need to deal with a bit of pain until my Airdyne-specific leg muscles catch up to my overall conditioning.
Garage isn't quite set up yet, but I wanted to try it anyways. Had trouble getting under the bar tonight. Bottom position is garbage. Used 195 on the DLs which will hopefully make my snatches feel lighter off the floor. Skipped conditioning because I don't want to overdo things right now.
Garage (pm)
Hang snatch 10 x 1 @ 75% (every 30 seconds)
130
3 rounds of:
3 snatch-grip DL @ 110%
Rest 45 seconds
15 push-ups
Rest 45 seconds
Notes: Good aerobic work in the morning. Revved it up to 71-75 RPMs during the pick-ups and then spun it out at ~47 RPMs on the recoveries. Heart rate got up to 176 on the final few pick-ups. Quads were on fire! Need to deal with a bit of pain until my Airdyne-specific leg muscles catch up to my overall conditioning.
Garage isn't quite set up yet, but I wanted to try it anyways. Had trouble getting under the bar tonight. Bottom position is garbage. Used 195 on the DLs which will hopefully make my snatches feel lighter off the floor. Skipped conditioning because I don't want to overdo things right now.
Monday, November 4, 2013
Monday, November 4, 2013
Airdyne 45 minutes (aerobic restoration)
Notes: It may be cold on the Cape, but things heated up quickly this morning in my new garage. Worked out at 0600, which is very early for me. This is my new time for morning aerobic work. Kept heart rate below 150. Held steady at ~55 RPMs and crept up to ~57-58 towards the end. Felt great throughout the piece. I'm going to be a monster aerobically this season.
Notes: It may be cold on the Cape, but things heated up quickly this morning in my new garage. Worked out at 0600, which is very early for me. This is my new time for morning aerobic work. Kept heart rate below 150. Held steady at ~55 RPMs and crept up to ~57-58 towards the end. Felt great throughout the piece. I'm going to be a monster aerobically this season.
Friday, November 1, 2013
Friday, November 1, 2013
Yoga
Notes: Attended Mary Catherine's final class at Tranquil Space Arlington. It was an unbelievable atmosphere as the students were so sad to see her leaving. I'm happy to have been a part of it, and also got in a great workout. I'm obviously tight in the anterior and posterior chains; however, I'm always amazed by how tight I am in the "side body" during the twisting poses. I always feel deep stretching wrapping from my abdominals around to my lower back. Yoga is also incredibly aerobic if you maintain a constant flow. I'm hoping this stretching and mental relaxation will help with the stress of the upcoming move.
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