Fitness 500
Push press 8 x 2 @ 80% (OTM)
165
For time: pull-ups 15-12-9-6-3 (complete 15 box jumps (24) between each set)
5.03
Notes: Felt good on the push presses. Need to remember to stay back on my heels and not over-extend so much. Really settled into a nice groove on the metcon. Bested my time from last November by nine seconds. My pull-ups felt very solid -- I think training C2Bs is the best approach. My box jumps were very clean today, too. I'm surprised that I was able to go so fast considering I'm carrying a good 10+ more pounds of bodyweight right now than I was last time I did this workout. Perhaps the Airdyne work is paying dividends already.
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."
Tuesday, July 30, 2013
Monday, July 29, 2013
Monday, July 29, 2013
Airdyne 45 minutes (aerobic restoration)
Notes: Some interesting data on today's session. Last Monday, I went for only 30 minutes holding the RPMs at 53-57, and my heart rate climbed all the way to 145. This week, I actually kept the pace a little faster at 55-58 RPMs and my heart rate only climbed to 139 (it actually stayed in the low-130s for most of the piece). Plus, this was for 45 minutes. I suppose this shows some tangible improvement in my conditioning level. With Wednesday and Thursday being forced rest days due to the Bar Exam, I plan to hit something very hard tomorrow morning.
Notes: Some interesting data on today's session. Last Monday, I went for only 30 minutes holding the RPMs at 53-57, and my heart rate climbed all the way to 145. This week, I actually kept the pace a little faster at 55-58 RPMs and my heart rate only climbed to 139 (it actually stayed in the low-130s for most of the piece). Plus, this was for 45 minutes. I suppose this shows some tangible improvement in my conditioning level. With Wednesday and Thursday being forced rest days due to the Bar Exam, I plan to hit something very hard tomorrow morning.
Sunday, July 28, 2013
Sunday, July 28, 2013
Fitness 500 (am)
Power clean (heavy single)
215
For time: 7 rounds of:
3 power cleans (185)
4 HSPUs
12.31
Airdyne 4 x 5 minutes (rest 3 minutes between intervals)
Notes: Tied a personal record on power clean. Probably could've gone heavier, but that wasn't the idea today. We were just trying to feel a heavier weight before starting the metcon. Made it through the first four rounds of the metcon unbroken on the HSPUs, but things started to break down on the last three rounds. Had to resort to single on the last two rounds, with significant rest between each rep. Handled the 185 fairly well on the power cleans. My gymnastics movements continue to hold me back: first it was C2Bs, then muscle-ups, and now HSPUs. My current template has about a session and a half of dedicated upper body work, but I probably need to revisit that and include at least two dedicated sessions.
Another ass-kicker of a workout on the Airdyne this evening. Used 180 as my heart rate cap for each interval, but it was tough to keep it below that number. I held the RPMs steady around 70 throughout the entire workout, and my heart rate touched 174, 180, 181, and 181. But, the lactic acid in the quads in just brutal. There's no escaping it -- the pain sets into the legs and stays with you for the rest of the interval. It's good training, though, because it teaches you that you can keep working even though your legs are on fire. I plan to do a recover piece tomorrow and am curious to see how it compares to the one I did last Monday.
Power clean (heavy single)
215
For time: 7 rounds of:
3 power cleans (185)
4 HSPUs
12.31
Airdyne 4 x 5 minutes (rest 3 minutes between intervals)
Notes: Tied a personal record on power clean. Probably could've gone heavier, but that wasn't the idea today. We were just trying to feel a heavier weight before starting the metcon. Made it through the first four rounds of the metcon unbroken on the HSPUs, but things started to break down on the last three rounds. Had to resort to single on the last two rounds, with significant rest between each rep. Handled the 185 fairly well on the power cleans. My gymnastics movements continue to hold me back: first it was C2Bs, then muscle-ups, and now HSPUs. My current template has about a session and a half of dedicated upper body work, but I probably need to revisit that and include at least two dedicated sessions.
Another ass-kicker of a workout on the Airdyne this evening. Used 180 as my heart rate cap for each interval, but it was tough to keep it below that number. I held the RPMs steady around 70 throughout the entire workout, and my heart rate touched 174, 180, 181, and 181. But, the lactic acid in the quads in just brutal. There's no escaping it -- the pain sets into the legs and stays with you for the rest of the interval. It's good training, though, because it teaches you that you can keep working even though your legs are on fire. I plan to do a recover piece tomorrow and am curious to see how it compares to the one I did last Monday.
Saturday, July 27, 2013
Saturday, July 27, 2013
Fitness 500
Power snatch (heavy single)
155
4 rounds of:
4 power snatches (115)
8 T2B
12 box jumps (24)
Actively recover on bike until heart rate drops below 130
Notes: This was just what the doctor ordered. Felt sluggish this morning -- I think yesterday's Airdyne workout beat me up pretty good. Hit a solid power snatch at 155 to prime the body for moving explosively on the workout. The workout itself was just about perfect. Bobby did something very similar about a month and ago and I've been excited to try it. I attacked each round just about as hard as I could my heart rate went to 180, 181, 182, and 182 and the end of each of the rounds. I would then spin it out on the bike until my heart rate dropped below 130, which took about 3 minutes with very easy pedaling. I utilized the double-bounding technique on the box jumps, which really jacked my heart rate. Snatches were very crisp today as I allowed the bar to get deep into my hips and my hamstrings were activated. T2B went unbroken, but grip was slipping pretty bad on the last two rounds. I feel much better after this workout than I did beforehand, which is great.
Power snatch (heavy single)
155
4 rounds of:
4 power snatches (115)
8 T2B
12 box jumps (24)
Actively recover on bike until heart rate drops below 130
Notes: This was just what the doctor ordered. Felt sluggish this morning -- I think yesterday's Airdyne workout beat me up pretty good. Hit a solid power snatch at 155 to prime the body for moving explosively on the workout. The workout itself was just about perfect. Bobby did something very similar about a month and ago and I've been excited to try it. I attacked each round just about as hard as I could my heart rate went to 180, 181, 182, and 182 and the end of each of the rounds. I would then spin it out on the bike until my heart rate dropped below 130, which took about 3 minutes with very easy pedaling. I utilized the double-bounding technique on the box jumps, which really jacked my heart rate. Snatches were very crisp today as I allowed the bar to get deep into my hips and my hamstrings were activated. T2B went unbroken, but grip was slipping pretty bad on the last two rounds. I feel much better after this workout than I did beforehand, which is great.
Friday, July 26, 2013
Friday, July 26, 2013
Airdyne 3 x 10 minutes (actively recover 3 minutes between intervals)
Notes: This was a bit gnarly. Heart rate touched 156 on the first interval, 164 on the second interval, and 168 on the third interval. Paul's guidance was to stay below 165, but it was tough to control on the last interval. I held the pace at 65 RPMs throughout and it was definitely manageable from a cardiovascular standpoint. However, this is just a nasty burn in the legs. I could feel the burn about two minutes into each interval, but I would just settle into it and hold my pace. I spun it out at about 40 RPMs during the active recovery period and my heart rate would come down to about 115. Interestingly, my legs were really sore before the workout from squatting yesterday, but they felt much better after the workout and some stretching. I definitely understand what they mean when they say that there's an adaptation period on the Airdyne in terms of building leg stretch before it can be used optimally for conditioning. Looking to snatch tomorrow morning and work some push/pull.
Notes: This was a bit gnarly. Heart rate touched 156 on the first interval, 164 on the second interval, and 168 on the third interval. Paul's guidance was to stay below 165, but it was tough to control on the last interval. I held the pace at 65 RPMs throughout and it was definitely manageable from a cardiovascular standpoint. However, this is just a nasty burn in the legs. I could feel the burn about two minutes into each interval, but I would just settle into it and hold my pace. I spun it out at about 40 RPMs during the active recovery period and my heart rate would come down to about 115. Interestingly, my legs were really sore before the workout from squatting yesterday, but they felt much better after the workout and some stretching. I definitely understand what they mean when they say that there's an adaptation period on the Airdyne in terms of building leg stretch before it can be used optimally for conditioning. Looking to snatch tomorrow morning and work some push/pull.
Thursday, July 25, 2013
Thursday, July 25, 2013
Fitness 500 (am)
Clean & jerk 15 x 3 @ 70% (OTM)
150
Squat 1 x 10 @ 60%; 1 x 8 @ 70%; 1 x 8 @ 75%
185; 215; 230
Barnstable High School Track (pm)
Burpee muscle-ups 5-4-3-2-1 (perform 240 yard shuttle run between each set)
12.50
Notes: This was my first heavier day since my back injury, and it went okay. I made the mistake of thinking that I could jump back into my squat program without missing a beat, but that was not the case. The set of 8 at 230 was a total grinder, and I would have had to complete another set of 8 at 245 to stay with the program. Looks like I'll have to re-set and build back up from the bottom. The OTM-work wiped me out pretty good, too. Each set was manageable, but the cumulative effect was significant.
We had a good time out at the track for the afternoon workout. I've never done burpee muscle-ups before. The burpee doesn't seem like much, but it just takes enough juice out of your triceps to impact the muscle-ups. I tried to go a little too fast during the set of 5 and ended up failing a couple of reps. That dropped me behind Bobby and I was never able to catch up. I've been really impressed with his upper body strength on bench press, C2Bs, and muscle-ups. It has made me realize that I need to dedicate some serious time to building up some upper body strength. The shuttle run was the total length of the football field (120 yards, including end zones) and back. Back on the Airdyne tomorrow for some aerobic threshold work.
Clean & jerk 15 x 3 @ 70% (OTM)
150
Squat 1 x 10 @ 60%; 1 x 8 @ 70%; 1 x 8 @ 75%
185; 215; 230
Barnstable High School Track (pm)
Burpee muscle-ups 5-4-3-2-1 (perform 240 yard shuttle run between each set)
12.50
Notes: This was my first heavier day since my back injury, and it went okay. I made the mistake of thinking that I could jump back into my squat program without missing a beat, but that was not the case. The set of 8 at 230 was a total grinder, and I would have had to complete another set of 8 at 245 to stay with the program. Looks like I'll have to re-set and build back up from the bottom. The OTM-work wiped me out pretty good, too. Each set was manageable, but the cumulative effect was significant.
We had a good time out at the track for the afternoon workout. I've never done burpee muscle-ups before. The burpee doesn't seem like much, but it just takes enough juice out of your triceps to impact the muscle-ups. I tried to go a little too fast during the set of 5 and ended up failing a couple of reps. That dropped me behind Bobby and I was never able to catch up. I've been really impressed with his upper body strength on bench press, C2Bs, and muscle-ups. It has made me realize that I need to dedicate some serious time to building up some upper body strength. The shuttle run was the total length of the football field (120 yards, including end zones) and back. Back on the Airdyne tomorrow for some aerobic threshold work.
Wednesday, July 24, 2013
Wednesday, July 24, 2013
Airdyne 30 x 30 seconds (85%)/30 seconds (50%)
Notes: This was awesome! It took me a little while to settle into a rhythm, but I definitely found it in the second half of the workout. I would rev it up to ~75 RPMs during the intense segment, and then spin it out easy at ~50 RPMs. This would bring my heart rate up to 175, which I had in my mind as the guidance (although I now think Paul had said 170). This felt like an 85% effort, so I think it was about right. Strangely, my heart rate barely drop at all during the 30-second spin segment. It would only come down to 168-170 before I had to rev things up again. Actually, the hardest part is the "burn" in your legs and arms more so than the elevated heart rate. But, it was really good training to take it up to the 75 RPMs and then just sit in that zone and feel a little bit of discomfort. I made sure to do a warm-up and cool-down of of five minutes each at ~55 RPMs (heart rate less than 145). I plan to squat if my back is feeling good tomorrow.
Notes: This was awesome! It took me a little while to settle into a rhythm, but I definitely found it in the second half of the workout. I would rev it up to ~75 RPMs during the intense segment, and then spin it out easy at ~50 RPMs. This would bring my heart rate up to 175, which I had in my mind as the guidance (although I now think Paul had said 170). This felt like an 85% effort, so I think it was about right. Strangely, my heart rate barely drop at all during the 30-second spin segment. It would only come down to 168-170 before I had to rev things up again. Actually, the hardest part is the "burn" in your legs and arms more so than the elevated heart rate. But, it was really good training to take it up to the 75 RPMs and then just sit in that zone and feel a little bit of discomfort. I made sure to do a warm-up and cool-down of of five minutes each at ~55 RPMs (heart rate less than 145). I plan to squat if my back is feeling good tomorrow.
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