Training - July 26th, 2015

Jul-26

Track Style Warm-up - 20min

+

Run - 15sec @ 95% of aerobic maximum

Rest - 15sec

x6 rounds

Rest-walk 3min

x2 Rounds

+

Static Stretching Cool-down - 20min

Choice Cyclical - 20-30min"

Slept a solid 8 hours again, non-stop, which again doesn't happen for me very often.  Waited till the afternoon to do this which wasn't that smart on my part.  Was 102 degrees at 4:30pm.

Dialed back the speed again to something that was more sustainable.  9.2mph was max speed.  Kept it in check and tried to focus on technique, not heal striking, relaxed in face / arms / etc.  Felt good, even with shorter rest.  Getting easier.... 

Training - July 25th, 2015

Jul-25

AD - 10min @ EN2

...

Sled Drag - 20sec @ light load

Walk - 40sec @ brisk pace

x10 

@ aggeragte EN2 HR zone 

*note, adjust load so you don't get any local limitations this should drive HR up but NOT create local fatiuge, let HR determine turn-over on sled

x2 Rounds through (40min total @ EN2)

Wasn't able to do this.  I wanted too but for the first time in a while, I slept 9hrs solid / straight through and took that as a sign that I needed to rest.  Did ride the AD for 30min at my house later in the afternoon and did some mobility and Normatec.  Body felt much better that afternoon.  

Training - July 24th, 2015

Jul-24

AD/Row/Ski - 10min (4/3/2/1 @ 70-75-80-85% effort)

DROM - 5-10min

+

30sec Ski @ target pace for EN3

30sec Ski @ recovery pace

x4-6 as needed to get to target pace/HR zone

+

3min Ski @ EN3 (160-170 BPM)

12 Burpees

3min Ski @ Threshold (170-180 BPM)

12 Burpees

Rest 60sec

x3 Rounds

*first round should be EN2/EN3 on Ski

Airdyne for 10min w/ escalating wattate outputs for a warm up
DROM - Check
+
5 sets to get into the right ranges...4 and 5 were the right places, 162 - 169 and then 174-181. 
+
Rd. 1:
615m / 2:26.3 / 23 s/min
618m / 2:25.6 / 21 s/min

Rd. 2:
612m / 2:27.0 / 21 s/min
626m / 2:23.7 / 22 s/min

Rd. 3:
578m / 2:35.7 / 20 s/min
609m / 2:25.7 / 20 s/min

Was able to stick w/in the right HR ranges, never going above or below for all 3 sets.  Was good to finally see that sticking in that 170-180 range was repeatable and still had the ability to "kick" vs. going above that 180 and what that does to my ability to do work after.  All the burpees were UB, meaning a nice steady rhythm, never stopping. 
 

Training - July 23rd, 2015

Jul-23

A. Power Snatch - 9 wave loaded singles (mod/mod-heavy/heavy x3); rest 2min

B. 1-pause clean DL - 3,3,3,3; rest 3min (heavy across)

C1. Supine Table Hold - 4 x 30sec; rest 30sec

C2. Tuck-ups - 4 x 30sec AMRAP; rest 30sec

C3. Side Plank Arches - 4 x 30sec ea side; rest 30sec

C4. Landmine Rainbows - 4 x 30sec @ light-mod; rest 2min

A.  68kg / 72kg / 76kg , 72kg / 76kg / 80kg, 76kg / 80kg / 84kg
B.  125kg across
C1.  Check
C2.  Check
C3.  Side Plank Arches
C4. Check @ 30kg

A.  Snatch felt good / not great.  Pull was really vertical, kept saying to myself before lifting..."get tall, finish tall"...it definitely helped but when going back and watching video, my feet didn't move - so now it will be "get tall, finish tall, jump harder".  HAHA

B.  A struggle.  Felt really heavy.  I stopped above the knees and had a hard time keeping a flat back or at least that's what I felt like.  I chose 125kg because that's what I did for the RDLs and had no problems. 

C1-4.  I really like supine table holds, probably going to start incorporating those into my warm ups.  By the 4th round, my hamstrings started to almost cramp and was getting a cramp in stomach.  It was about 105 degrees in my garage and definitely had had too much coffee vs. water that day.  Welcome to Summers in Texas. 

Training - July 22nd, 2015

Jul-22

10 Push Press @ 155#

10 CTB

15 Rings Push-ups

15 Inverted Bar Rows

Rest 4min

x4 Rounds

+

Ski - 5min

AD - 5min

Row - 5min

x2 Rounds @ EN1/EN2 (120-160 BPM)

*cycle between zones to create variance in HR response

1:56 (CTB 6,4 / Bar Rows 8,7)
2:10 (CTB 7,3 / Bar Rows 8,5,2)
2:47 (CTB 7,3 / Bar Rows 6,6,3)
2:45 (CTB 7,3 / Ring PU 10,5 / Bar Rows 6,3,3,2,1)

+

Check - mostly in the 145-160 range and not a lot of power output, HR stayed elevated.

Push Press got hard on the 4th round, to the point where I was still able to go unbroken / touch n go but reps 8-10 were more difficult.  Chest to bar pull ups were a little frustrating.  Used to be able to do 20-25 unbroken (granted i was much lighter .... about 15 pounds) but it wasn't a strength issue, it was a technique familiarty issue.  The later sets actually felt better.  Ring push ups were easy until the last set when I think the overall pressing fatigue kicked in from both the push press and ring push ups.  The bar rows were sneaky hard too, probably the hardest part.  Tried to focus on keeping traps down, scap engaged.  Back was LIT up.  I liked breathing hard again....was a nice change. 

Training - July 21st, 2015

Jul-21

A. HB Back Squat - 5,5,3,3,3; rest 3min (5's mod, 3's mod-heavy across)

B. BB Clean Grip RDL - 6,6,6; rest 2:30 (mod)

C. KB 2arm Front Rack Reverse Walking Luge - 4 x 20alt steps; rest 2min (mod-heavy)

D. BB Hip Thrust - 3 x 10-12; rest 2min (mod-heavy)

+

Row - 4 x 15sec @ 100% effort; rest 3-4min (full subjective recovery)

A.  100kg / 110kg / 120kg / 130kg / 137kg
B.  105kg / 115kg / 120kg
C.  26# / 35# / 35# / 35#
D.   75kg / 80kg / 80kg

+

87m (damper on 8 - 1:17 low)
88m (damper on 10 = 1:16 low)

First 2 - did w/ 20sec on the clock, slight pull to get the timer going, started with 15sec left and 5m on distance...already accounted for)

96m (damper on 10 - 1:16 low)
98m (damper on 10 - 1:15 low)

Started from dead stop, no roll, snap shot of rower at 15secs

A.  Probably the best squats have felt in a long time.  Took a long time to get really warm, spent time doing hip circle / sling shot to get my glutes firing.  Still weakness in lower / upper and tight hamstrings = tough to keep vertical torso but this was much better today. 

B.  Felt good, strong in scap keep flat back, right hamstring tweaked a bit, sore to the touch but didn't limit me going forward. 

C.  Legs felt good and strong, it was right scap / lat that was getting fatigued and burning.  Much harder to keep front rack and chest up.  (I like your style - assuming will help with my issues with the back squat)

D.  I feel like I should be able to go much heavier with these buy trying to get good full range of motion and squeeze at the top.  Were fatigued given all the glute work I did before squatting but really like these.

+

Rowing - took me a while to get back into the form and technique behind short sprints but once I did, pulling a 1:15 low is the lowest I've ever seen on a rower.  Feel good about that. 

Training - July 19th, 2015

Jul-19

Track Style Warm-up - 20min

+

Run - 20sec @ 85-90% effort

Walk - 60sec @ brisk pace

x15 sets

+

Static Stretching Cool-down - 20min

Mixture of track warm up drills - A skip, B skip, straight leg running, high knees, butt kicks, Carioca, bounding...

1.55mi total distance

avg speed 4.5mph

top speed 9.9mph

Dialed back the effort and felt great, felt like i was relaxed and able to breath and not have my heart rate spike like it normally does when I run.  

Training - July 18th, 2015

Jul-18

A. HB Back Squat - 3 x 3; rest 3:00 (building)

B. Strict 4"" Deficit HSPU - 6 x 3-4; rest to complete recovery b/t sets

C. Wtd. Vest Inverted Bar Row - 3 x 6-8; rest 2min (tough)

D. Rings Hinge Row - 3 x 8-10; rest as needed

E. Straddle Tuck Ups - 3 x 8; rest as needed

A.  110kg / 120kg / 125kg 

B.  6 x 4 w/ 90 secs rest

C.  3 x 8 w/ 44# vest

D.  3 x 10

E.  Check

Squatting felt terrible today.  Lower back felt week, had a hard time keeping my chest up because couldn't keep tension in my lower back.  Everything else felt great, along with the rest of the week.  Felt good to dial back the volume.  

Training - July 16th, 2015

Jul-16

A. Power Clean - 1 rep every 2min for 6 sets (80% of last week's heavy single)

B. Clean Grip DL - 3 reps every 2min for 6 sets (80% of last week's heavy single)

C1. BB CG Bench Press - 3 x 4-5; rest 60sec (tough)

C2. Wtd. Vest Strict CTB - 3 x 4-5; rest 90sec (tough, maintain hollow position throughout)

D. Supine Table Hold - 3 x 30sec; rest 30sec

A.  92kg

B.  123kg

C1.  110kg x 4

C2.  Unweighted, did 5 reps UB, focused on pulling high and maintaining hollow body  

D.  Check 

Training - July 15th, 2015

Jul-15

10min Choice Aerobic Prep (4/3/2/1min @ 75-80-85-90% effort)

5min DROM

5min Specific Prep (intervals at target pacing)

+

Row - 1k @ EN3 (160-170 BPM)

Rest 30sec

x2

Rest 2min

x2 rounds sets (4 total)

*report average HR, peak HR for each modality

*I don't expect HR to reach target zone on the first repeat, get into the 160-170 zone there

171 Max HR / 166 avg HR - 4:06.5 / 2:03.2 / 22 strokes / min

171 Max HR (for a second) / 169 avg HR - 4:25.5 / 2:12.7 / 18 strokes / min

Rest 2 min

170 Max HR / 163 avg HR - 4:34 / 2:17.0 / 16 strokes / min

168 Max HR / 166 avg HR - 4:43 / 2:21.5 / 16 strokes / min

I feel like I should be further along in terms of my aerobic base and keeping my heart rate down and rowing faster.  I feel like I can push myself harder and still maintain my power output at elevated heart rates but I know the goal is to work on building up my power outlook at lower heart rates.  

Training - July 14th, 2015

Jul-14

A. DB 2arm RLE Split Squat @21x1 - 3 x 6-8; rest 60sec b/t legs

B. DB 2arm RDL @21x1 - 3 x 6-8; rest 60sec b/t legs

C. Legless Rope Climbs - accumulate 6 not for time (1-2 w/ weighted vest)

D. BB Bnk Seated Z-Press @21x1 - 3 x 8-10; rest 90sec

E. Hollow Hold - 3 x 40sec; rest 20sec

A.  53# x8 across

B.  70# x8 across

C.  Reps 3 & 4 w/ a 22#

D.  40kg x 10 / 45kg / 10 / 45kg x 10

E.  Check

I don't know if it was the swimming on Weds that take it out of my legs or what, but the single legs SS were really challenging.  My hips and hip flexors were very tight / felt weak.  There was also a noticeable difference w/ the 22# vest on the rope climbs.  The pulls were shorter / more frequent and I was unable to get my legs going, they were just hanging like dead weight.

Training Week - July 6th

Jul-6

Rest

Jul-7

A. DB 2arm RLE Split Squat @21x1 - 5 x 6-8; rest 60sec b/t legs

B. DB 2arm RDL @21x1 - 5 x 6-8; rest 60sec b/t legs

C. Legless Rope Climbs - accumulate 12 not for time (3-4 w/ weighted vest)

D. BB Bnk Seated Z-Press @21x1 - 4 x 8-10; rest 90sec

E. Hollow Hold - 5 x 40sec; rest 20sec

Results:

Got some frustrating personal news and just needed to shut my brain off and move.  Jumped into the group class and happened to be "Nate."  Historically a very tough workout for me because of the muscle ups.  Actually set a massive PR and felt strong confident the whole time.  7 reds of 2 UB muscle ups, then 3 rounds of singles, then one final double to get round 11.  Finished with 11+1, previous best was 8 rounds.  

Sorry, I know this wasn't in our schedule but I needed this for myself.  An hour in the gym and then home to be with my wife.  Thanks for understanding.   

Jul-8

10min Choice Aerobic Prep (4/3/2/1min @ 75-80-85-90% effort)

5min DROM

5min Specific Prep (intervals at target pacing)

+

Row - 1k @ Threshold Pace (170-180 BPM)

Rest 30sec

x3

Rest 2min

x2 more sets (5 total: 3 / rest 2min / 2)

*report average HR, peak HR for each modality

*I don't expect HR to reach target zone on the first repeat, get into the 160-170 zone there

Results:

3:48 / 1:54.3 / 26 s/m

181 max HR / 174 avg HR

4:05 / 2:02.5 / 23 s/m

185 max HR / 179 avg HR

4:19 / 2:09.8 / 21 s/m - (started w/ 12secs on timer, had to reset HRM)

187 max HR / 181 avg HR

Rest 2min

4:07 / 2:03.6 / 21 s/m

187 max HR / 179 avg HR

4:10 / 2:05.0 / 22 s/m

190 max HR / 183 avg HR

Total time rowing - 20:30.5 - 2:03.0 / 22 s/m, With rest 24:30.5

This was not as fast as I normally would've liked but was pleased with tight dispersion and good for me at this point.  Focused on starting slower and building through out and it helped to be able to finished strong and helped with recovery.

When you say threshold training, do you want me to not exceed 180?  I should've asked this a long time ago but for some reason haven't.  

Jul-9

A. Power Clean - in 5-6 sets build to tough single; rest as needed

B. Clean Grip DL - in 5-6 sets build to tough triple; rest as needed (reset @ bottom)

C1. BB CG Bench Press - 4 x 4-5; rest 60sec (tough)

C2. Wtd. Vest Strict CTB - 4 x 4-5; rest 90sec (tough, maintain hollow position throughout)

D. Supine Table Hold - 4 x 30sec; rest 30sec

Results:

A. 60kg / 80kg / 90kg / 100kg / 110kg / 115kg

B.  115kg / 135kg / 145kg / 155kg / 160kg x 1 (hips came up first on 2nd so not a good clean pull, tried to reset but was toast)

C1.  100kg / 105kg / 110kg x 4 / 110kg x 4

C2.  4 / 3,1 / 2,2 / 2,1,1

D.  Check - WOW, shoulder flexibility is bad but by the 4th round felt much better.  Loved these by the end

Jul-10

Rest

Choice Cyclical - EN1/EN2, 40-60min total

*rotate modalities as you see fit

Airdyne / row back and forth in 2 min efforts x 10

Jul-11

A. HB Back Squat - 5 x 3; rest 3:00 (building)

B. Strict 4"" Deficit HSPU - 10 x 3-4; rest to complete recovery b/t sets

C. Wtd. Vest Inverted Bar Row - 5 x 6-8; rest 2min (tough)

D. Rings Hinge Row - 4 x 8-10; rest as needed

E. Straddle Tuck Ups - 4 x 8; rest as needed 

A.  110kg / 120kg / 125kg / 130kg / 137kg

B.  10 x 4, first 7 done with 60secs rest, last 4 done with 90secs

C.  8 / 8 / 7 / 7 / 7

D.  10 / 10 / 10 / 9 / 8

E.  Check

Jul-12

Track Style Warm-up - 20min

+

Run - 25sec @ 90-95% effort

Rest/Walk - 20sec (very easy)

x5 Sets

Rest-walk 2min

x3 Rounds (15 total sets)

+

Static Stretching Cool-down - 20min

Choice Cyclical - 20-30min

1.50 mi

16:30 total time

Avg speed was 10:58 / mi

Top speed was 10.9 mph

Think I ran too fast, while joy sure I think my pace was 6:10-6:30 miles and no chance I can run that for 6-7min but with that rest, I could repeat the effort.  Should I be dialing it back to a pace I could hold for longer?

Walked 800m, Did 30on / 30off for 10min of light jogging with HR below 170, then walked another 400m

Jul-13 (deload strength)

Rest...and go from here

Training - June 28th, 2015

Jun-28

Track Style Warm-up - 20min

+

Run - 20sec @ 85-90% effort

Walk - 50sec @ brisk pace

x15 sets

+

Static Stretching Cool-down - 20min

Was actually able to hit the track outside and it was nice and hot.  Was a lot of fun.  Had my wife out there crushing it with me so was good motivation.  

Ran a total of 1.61mi.  Avg pace including walking was 10:54, avg. speed was 5.5 mph, top speed was 12.2 mph.  

Felt much better out here than I did indoors.  Legs felt better during and after.  Ankles / shins really hurt a couple days after the running inside on an old roller skating rink but on the soft track, felt great.

Came home and did 30min cool down on AD, EN - 1, and then stretched. 

Training - June 27th, 2015

Jun-27

A. Front Squat - 5 x 4; rest 2min (mod-heavy, across)

B1. Shoulder Press - 5 x 10; rest 30sec (tough)

B2. Strict Pull-up - 5 x 10 for time; rest 3min (strict body-line)

D. Rings Elbowing Row @21x2 - 4 x 8-10; rest as needed

E. Straddle Tuck Ups - 4 x 6-8; rest as needed (like a V-up: start flat on your back w/ feet & ankles together, then fold into ""V"" position with legs in straddle)

A.  100kg across

B1.  55kg / 55kg / 55kg / 50kg (8,2( / 45kg 

B2.  24secs / 23secs / 24secs / 28secs / 26secs

D.  8 / 8 / 8 / 8 

E.  8  / 8 / 8 / 8

A.  Prob could've gone at least 105kg but was hesitant given the weight across but by the time i got to the 3rd it was too late and I knew I could've gone heavier.  Felt good, no pain, vertical chest.

B1.  started off great, last 2 reps of first couple rounds were struggles.  By the time I got to the 4th set, had to break it up.  Had reached failure.  

B2.  Started off each round with 5UB and then would do 2s and singles or straight singles.  

D.  Did elbows out ring rows standing up at that pace.  Felt like it was hitting the right places.  Rear delt.  Hope that was right.

E.  Getting better at these.  

Training - July 25th, 2015

Jun-25

A. Hng Power Snatch (hip) x1 + Power Snatch (floor) x1 - 8 sets of the complex; rest 2min (4 mod / 4 mod-heavy, technically perfect) 

C. Snatch Pull - 3,3,3; rest 3min (heavy, NOT TnG, pause & reset b/t each rep)

D. BB Hip Thrust - 4 x 10-12; rest 2min

E. Hollow Rock - 5 x 30sec; rest 30sec

A.  60kg / 65kg / 65kg / 70kg / 75kh 75kg / 80kg / 80kg - felt good, snappy.  The last 80kg was a little wide but still good technique.  

C.  95kg / 100kg / 110kg - the 110kg actually felt really good.  Focused on keeping my chest up and driving vertically.  Best these have felt in a long time.  

D.  80kg / 85kg / 90kg / 90kg - did with mid back on a 18in soft box and butt went back to floor between each rep

E.  Check - been working on creating as much tension as possible.  Definitely got the shakes on the last 2 sets.  

Training - June 24th, 2015

Jun-24

AD - 50sec @ 90-95% (threshold / 170-180 BPM)

Rest - 20sec

x6 sets

Rest 2min

Ski - 50sec @ 90-95%

Rest - 20sec

x6 sets

Rest 2min

Row - 50sec @ 90-95%

Rest - 20sec

x6 sets

*report average HR, peak HR for each modality

Results:
Airdyne:
21cals / 178 HR
17cals / 181
15cals / 180
13cals / 179
13cals / 179
13cals / 180

Ski Erg:
15cals / 169 HR
13cals / 173
11cals / 174
12cals / 177
10cals / 177
12cals / 176

Rower:
17cals / 173 HR
15cals / 179
14cals / 179
13cals / 178
13cals / 178
13cals / 180

Forgot to stop watch in between each event, avg. for duration was 172

Training - June 23rd, 2015

Jun-23

A. Front Rack RLE Split Squat - 4 x 6-8; rest 60sec b/t legs 

B. BB Clean Grip RDL @21x1 - 4 x 6-8; rest 2min

C. Legless Rope Climbs - accumulate 10-12 not for time (film 1-2 reps)

D. DB 2arm Seated Straddle Z-Press @21x1 - 4 x 6-8; rest 90sec

E. Straddle Tuck - 5 x 35sec; rest 25sec (Like a V-up. 

Start lying flat on your back w/ ankles touching and arms overhead. 

Pull your body into a hollow hold while taking hands in-between legs & legs into straddle. Fold body as much as possible)

A.  50kg / 55kg / 55kg x 7 / 55kg x 7
B.  110kg / 115kg / 120kg / 125kg
C.  10 rope climbs - 2nd and 8th reps on firm
D.  25# / hand, much better than last week, hamstrings were on FIRE
E.  Check

A.  Thought I would be able to build here but found myself losing balance (side to side) or coming forward vs. moving straight up and down.  Rear leg quads very tight but loosened up as I went along.  Went lighter to try and stay in good positions.

B.  Should've def. gone heavier here.  But hamstrings were smoked by the last set.

C.  Grip strength was the limiting factor here.  See film.

D.  Much better than the first time which I now realized I did wrong.  When trying to stabalize using core and legs, much harder.

E.  Wish my legs were as straight as the video I watched on how to do these.  haha.  

Training - June 21st, 2015

Jun-21

Track Style Warm-up - 20min

+

Run - 20sec @ 85-90% effort

Walk - 60sec @ brisk pace

x15 sets

+

Static Stretching Cool-down - 20min

Did high knees, butt kicks, A skips, B Skips, skipping for distance, skipping for height, straight leg running into jogging it out, 30m fly start sprints

+

2300ish meters total.  Indoor course was 103m in length and did 22.5 laps 

Training - June 20th, 2015

Jun-20

A. LB Back Squat - 8,6,4,2; rest 2min (building, mod-heavy)

B.KB 1arm Farmers Carry - 4 x 40m ea arm; rest 90sec (tough)

C1. Strict Rings Lean-away Pull-up @4111 - 5 x 2-3; rest as needed (note tempo change)

C2. Strict 5"" Deficit HSPU - 5 x 5-6; rest as needed (note deficit change)

D. DB 1arm Elbowing Bench Row @21x2 - 3 x 8-10 ea arm; rest as needed

E. Straddle Tuck Ups - 3 x 6-8; rest as needed (like a V-up: start flat on your back w/ feet & ankles together, then fold into ""V"" position with legs in straddle)

Results:

A.  205# / 225# / 255# / 275#

B.  Only had 70# so did 50m

C1.  3 / 3 / 3 / 2 / 2

C2.  5 x 5; on paralletes - video attached 

D.  Did elbow out, single arm, KB row with 44# x 10 across / arm

E.  Check by 8 each round

Was visiting inlaws in Wichita Falls so did this at CrossFit texoma.  Low bar felt much better this time around, felt pretty good actually.  

The added second on the decent of the strict push away ring pull-ups was significant.  So much more challenging than bar.  Question...should I be using false grip or neutral?  

Used paralletes which I think we're taller than 5in, but still did 5x5.

See above for what I did on bent over row.  Hope that was right.  Felt right.  Haha 

Training - June 18th, 2015

A. Power Clean x1 + Hang Power Clean x1 + Split Jerk x2 - 1 complex every 2min for 8 total sets (building to tough but technically perfect complex, film & text/email to me)

C. Clean Pull - 2,2,2,2; rest 2;30 (heavy, NOT TnG, pause & reset b/t each rep)

D. Single Leg Glute Bridge (unloaded) - 4 x 6 ea leg; rest as needed

E. Bent Hollow Hold - 5 x 25sec; rest 35sec

A.  60kg / 70kg / 80kg / 85kg / 90kg / 95kg / 100kg / 100kg (videos will be up shortly)

C.  120kg / 125kg / 125kg / 130kg

D.  Check

E.  Check 

A.  Doing these on a clock and with more reps, I was only able to make it to 100kg.  I did 100kg 2x instead of going to 105kg because I wanted to get the reps in and they felt great.  The Hang power didn't feel as strong, felt like the low back was losing tension as I got heavier.  The jerks felt ok but not as snappy as I've been in the past.  All in all, felt good to move weight and have my hands on a barbell.

C.  Not sure if there was supposed to be a B but just went straight to C.  Tried to use weights that are more realistic for me today vs. what I used to do.  Felt heavy but good.

D.  I do these as part of my squat warm up so I'm a big fan!

E.  Getting the hang of these.  These feel better than the hollow rock position for me.  My guess is that is the point, that these are a progression for the full hollow holds.  I see what you're doing there coach, and I like it.

Training - June 17th, 2015

Jun-17

AD - 40sec @ 90-95% (threshold / 170-180 BPM)

Rest - 20sec

x6 sets

Rest 2min

Ski - 40sec @ 90-95%

Rest - 20sec

x6 sets

Rest 2min

Row - 40sec @ 90-95%

Rest - 20sec

x6 sets

*report average HR, peak HR for each modality

Airdyne (cals / HR)

18cals / 178

14cals / 181

12cals / 182

13cals / 183

12cals / 180

11cals / 183

Avg HR - 174

Ski Erg (cals / HR)

14cals / 174

12cals / 178

11cals / 178

9cals / 178

10cals / 178

9cals / 176

Avg HR - 172

Row (cals / HR)

17cals / 176

13cals / 180

12cals / 180

11cals / 180

12cals / 180

11cals / 180

Avg HR - 176

This was spicy.  It was hot and humid in the box so I had a good sweat going and wrongly interpreted that for being ready and warmed up to do this.  Should've done some quick hits on all 3 to prime the CNS to get ready for this but didn't.  It was interesting that I could exert more effort on the air dyne than I could on either the ski erg or rower.  I could always push harder on the airdyne but when i tried to "push" on the other two, it wasn't there.  I was shocked that I couldn't on the rower.  

Training - June 16th, 2015

A. DB 2arm RLE Split Squat @21x1 - 3 x 8-10; rest 60sec b/t legs
B. DB 2arm RDL @21x1 - 3 x 8-10; rest 60sec b/t legs
C. Legless Rope Climbs - accumulate 10-12 not for time (film 1-2 reps)
D. DB 2arm Seated Z-Press @21x1 - 3 x 8-10; rest 90sec
E. Hollow Hold - 5 x 35sec; rest 25sec

A.  53# across, kept light to focus on pace
B.  70# across
C.  Check x 12, see video below
D.  25# / hand, first time doing these, shoulders were burning by the end.  Did 10 each time
E.  Check

A.  Actually felt good to get back to what we did when we first started.  The RLE squat really helped me focus on pressing through my heels and using my glutes.  Things I can tell I am not doing when I'm back squatting.

B.  Could've gone heavier here but still wanted to work my way back in and not smoke myself for the rest of the week of training.

C.  Filmed 2 reps, I think the 3 and 8th.  Started doing them every 90secs but slowed on last 4 to one every 2min to 2:30

D.  Shocked these were so hard.  Shoulders were burning, especially with that pace.  Really liked these.

E.  Check

Programming week of June 9th - 14th

Jun-9 (strength ""ease-in"" session)

A. Front Squat @2020 tempo - 6,6,4,4; rest 2:30 (building to moderate)

B. Clean Grip RDL @2020 tempo - 6,6,4,4; rest 2:30 (building to moderate)

C1. BB CG Bench Press - 4 x 4; rest 90sec (same)

C2. Strict Prone Grip Pull-up - 4 x 4; rest 90sec (same)

D. Hollow Hold - 5 x 30sec; rest 30sec

Results:

A.  60kg / 80kg / 88kg / 96kg - more taxing than I expected to hold that pace, felt very aerobic

B.  60kg / 85kg / 95kg / 105kg

C1.  105kg across

C2.  weighted at 10kg across

D.  Check

Jun-10
AD - 5min @ EN1 (120-140)
AD - 3min @ EN2 (140-160)
AD - 1min @ EN3 (160-170)
AD - 30sec @ Threshold (170-180)
Rest 2min
x2 Rounds

Round 1:

5min - 30cals

3min - 25cals

1min - 12cals

30sec - 13cals

Round 2:

5min - 29cals

3min - 25cals

1mi - 10cals

30sec - 15 cals

Heart rate elevated very quickly.  Was shocked 120-140 output was so low but on the flipped was surprised by the 170-180, had something left in the tank.  

Jun-11
A. Power Clean - in 5 sets, build to moderate/technically perfect single; rest as needed
B. Power Clean - 4 singles @ final load from "A"; rest 2min
C. Snatch High Pull - 3,3,3; rest 3min (mod-heavy)
D. BB Hip Thrust - 12,12,12; rest 2min (mod)
E. Bent Hollow Hold - 5 x 20sec; rest 40sec

A.  60kg / 80kg / 90kg / 100kg / 105kg

B.  105kg - no misses - will upload video of all 4 lifts

C.  75kg / 80kg / 80kg

D.  Check @ 80kg across

E.  Check

Went well, felt good.  Was shocked the power cleans felt that good after that much time off.  Didn't want to push weight given focus on technique.  

Jun-12
Rest

Jun-13
A. LB Back Squat - 8,8,6,6; rest 2min (building, moderate)
B. Farmers Handle 1arm Farmers Carry - 5 x 30m ea arm; rest 90sec (tough)
C1. Strict Rings Lean-away Pull-up @3111 - 5 x 2-3; rest as needed
C2. Strict 4" Deficit HSPU - 5 x 5-6; rest as needed
D. DB 1arm Upright Row @2111 - 3 x 10 ea arm; rest 60sec b/t arms (build)
E. Chinese Plank (face-down) - 5 x 20sec; rest 40sec (create as much compression as possible here)

A.  80kg / 90kg / 100kg / 105kg 

B.  Only had access to KBs so did 3pood / 106# 

C1.  Check - 5 x 3

C2.  Check - 5 x 5

D.  Check with 53# KB

E.  Check

Couldn't tell you the last time that I had done low bar, weight felt very light but movement felt foreign.   The good news is that it felt good on the hip, no problems.  Did notice my right knee (side of hip labral tear) did want to collapse in during the later reps of each set.  

Didn't have farmer handles so did KB - thank goodness I have a very heavy one.  Hope that's ok.

The Pull Ups / Deficit Handstand Pushups felt great as well.  Very smooth.  

On the chinese planks, not sure but I assume that if I felt like my legs were going to cramp up I was approaching correctly.  

Jun-14
Track Style Warm-up - 20min
+
Run - 4 x 200m; rest = 200m walk
Rest / DROM - 5min
x2 rounds
+
Static Stretching Cool-down - 20min

Was Raining all day Sunday in Dallas so did on the assault bike - do 40 secs at 150-160 HR, rest 40 secs x 4.  I know its not the same but figured that was better than running.  Your blog post was timely about running training.  I think God is trying to tell me something about running with all the rain since we started to incorporate it into the programming.  HAHA.  Keep it coming, one of these days it won't be raining.  

May 2nd, 2015

May-2
Row - 10min @ 2:10 pace
Rest - 3min
Row - 4 x 250m @ 1:55/1:50/1:48/1:45 pace; rest 2min b/t
+
2k Row re-test
Pacing Structure
500m @ 1:48-1:49 pace
1000m @ 1:46-1:47 pace
500m @ 1:45-1:46
500m @ whatever is left

Results:
2404m / 2:04.7 / 21 strokes / min

Rest 3min

1:53.0 / 28 strokes / min
1:49.0 / 28 strokes / min
1:46.4 / 28 strokes / min
1:42.1 / 31 strokes / min

Rest

500 @ 1:48.6
500 @ 1:46.6
500 @ 1:49.4
500 @ 1:47.6

2k @ 7:12.2

Today went well and was encouraging.  The first part was a great warm up and primer to know what the pacing should feel like.  The 2k was good as well.  the 3rd 500 was taxing, and fell off the pace a bit but I was able to bring the pace back down.  I peaked out around 1:53 but finished around 1:39 for the last 85-90m.  I'll take it but know I have a long way to go.

May 1st, 2015

May-1
A. Wtd. Rings Neutral Grip Pull-up @31x1 - 4,4,4,3,3; rest 2min (use wtd. vest not chain belt)
B. Wtd. Strict HSPU - 5 x AMRAP UB; rest 2min (10# added, control negative, protect neck)
C. Feet Elevated Ring Row @31x1 - 5 x 8-10; rest 2min (add load as needed)
D. Feet Elevated Rings Push-ups @33x3 - 5 x 8-10; rest 2min (add load as needed)

A.  35# vest across
B.  5 / 6 / 5 / 5 / 4 w/ 10# slam bell in between my knees.  See Video
C.  8 / 8 / 8 / 8 / 6,2 - done at bodyweight
D.  8 / 6,2 / 4,4 / 4,4 / 2 x 4 done at bodyweight after struggling to complete the first 8.  The holds at the bottom and top of the movement

Was a more challenging day of programming than I had expected when I initially read the programming.  Had to break up the rings rows / ring push ups even when done at body weight.  The tempo / pacing was hard when done at just body weight.  

April 30th, 2015

Apr-30
A. 1 pause Power Snatch (below knee 2sec) - 5 x 1.1; rest 15sec + 2min (build)
B. KB 2arm (one ea arm) 8" Deficit Deadlfit @51x1 tempo - 5 x 5-6; rest 2min (build)
C. Wtd GHD Hip Extension - 5 x 12-15; rest 2min (tough)
D. TGU - 5 x 4 ea arm; rest as needed (mod-heavy load)

+

Midline Stability Circuit x3 rounds
20alt BB Landmine Rainbows w/ 25# loaded
*https://www.youtube.com/watch?v=nk7RksvqGQs
20alt Hand-to-elbow Front Planks
AMSAP Hollow Hold
*rest as needed b/t each movement

A.  65kg / 69kg / 73kg / 77kg / 81kg (see video)
B.  53# / 53# / 70# / 88# / 88#
C.  15kg across x 12.  Since I couldn't get more than 12 I didn't increase weight
D.  26# / 26# / 35# / 35# / 53#

+

Check x 3

A.  Really pleased with this.  The heaviest I've power snatched in a while was 80kg and to hit 81kg x 2 with the pause and the tech pretty solid feels good

B.  Not sure I was doing these right. Did a combo of stiff legged and lower my hips and keeping my chest up more.  I should've filmed but my phone died

C.  HAMMIES and GLUTES!!!

D.  felt good across all weights.  Much better than the first couple times.  Re-familiarizing myself with the motion.  

April 28th, 2015

Apr-28 **this is a really long session...plan accordingly w/ BCAA/Carb solution
*full hip mobility/squat prep before "A"
A. Front Squat @3030 tempo - 5 x 5; rest 2min (moderate-heavy)
B. 3" Deficit Clean Grip DL - 5 x 5; rest 3min (moderate-heavy, reset b/t every rep)
C. Strict Muscle-up x1 + Ring Dip @32x3 tempo x3 - 5 sets of the complex; rest to complete recovery b/t sets
D1. Strict Lean-away Pull-up (in Hollow position) @4111 - 5 x AMRAP UB; rest 60sec
D2. Parallette L-sit - 5 x AMSAP UB; rest 90sec
+
Row - 60sec @ 85% effort
Run - 200m @ 85% effort
Rest 2min
x8 sets
**track HR metrics on this
+
Hip Mobility as needed

A.  85kg / 90kg / 95kg / 100kg / 100kg x 3
B.  100kg / 110kg / 125kg / 135kg / 135kg
C.  Check - missed 3rd attempt so too 6 attempts to hit 5.  See video.
D1.  5 / 4 / 4 / 5 / 3
D2.  16secs / 14secs / 12secs / 12secs / 12secs

+

Check

A.  Moderately heavy weights up to the first set @ 100kg felt great, that last wet was a grind.  Working on keeping head back as when i descend I have a tendency to come forward.  Made a noticeable difference.  The last couple reps of the first set of 100kg and the reason I failed on the second set was because breathing got really difficult.  It was like a retcon.  Definitely not a leg strength issue.

B.  Holy smokes, My lower back lit up on this, in a good way.  Having to reset after every rep was definitely more taxing but needed.  Having said that, 2 days later, my hamstrings were ON FIRE.  

C.  Getting into a better rhythm with these.  Trying to pull lower on my sternum and get head through.  Tempo dips weren't a problem.

D1.  The 4 second lean away in a hollow body limited the # of reps here.  Very taxing on the lats.
D2.  Didn't have paralettes so did on 24inch boxes. Definitely couldn't do it with straight legs, when I tried my quads felt like the were going to tear.  Between sets, I did some couch stretches and that made the subsequent rds better but midline was already fatigued.

+

It was CFDC's 7th anniversary and they did fight gone bad and needed all the rowers so I used an old air dyne and ran the 200m.  Unfortunately I also left my HR watch at home.  Maintained the same cals 15-17 and time on the 200m run so feel like it was around the 85th percentile

April 26th, 2015 - 39th Day of Testing

Apr-26
A. Power Snatch - 8 singles @ 85%
B. 2" Deficit Snatch High Pull - 4 x 2; rest 3min (match loading from last week)
+
5 rounds for time
10 Strict HSPU
15 Russian KB Swings @ 2

A.  68kg across
B.  79kg / 79kg / 85kg/ 85kg

+ 

10:03

6/4 - no problem
5/4/1 - came off the wall but had the strength to do a 5th
4/3/3
3/3/2/2
2/2/2/3/1 - tried to go 4 unbroken at the end to get sub 10 but couldn't.  

All the swings were unbroken.  

A.  Warmed up with some empty barbell position work and then hit some snatch balances into over head squats.  Then did some muscle snatches at 40kg.  Power Snatches felt great.  Feeling good, some reps snappier than others but all in all feeling really good about these reps.
B.  These have been a great reminder to get tall and high elbows.  Also helping keeping my best up and driving with my legs through the pull.  

+

The goal was sub 10 the whole time, after the first round, done around 1min, I might've gotten over confident and didn't rest enough between attempts.  Never failed a rep but found myself resting a lot between reps because I wasn't moving as well as I did during the first set.  Kbs were no problem, felt light, and fast.  

April 25th, 2015 - 38th Day of Testing

Apr-25
Row - 1k @ 1:48-1:50 pace; rest 90sec
Row - 750m @ 1:47-1:49 pace; rest 90sec
Row - 500m @ 1:46-1:48 pace; rest 90sec
Row - 250m @ 95-100% effort (empty the tank)
Rest walk/AD flush - 10min
x2 Rounds

Results
1k - 3:39.0 / 1:49.5 avg/500m / 26 strokes / min
750m - 2:44.8 / 1:49.8 avg/500m / 27 strokes / min
500m - 1:49.4 / 1:49.4 avg / 500m / 27strokes / min
250m - 49.1 / 1:38.2 avg / 500m / 34 strokes / min

A much better result vs. the 2k time trial.  Clearly I bit off more than I could chew with my pacing approach.  I tried to start slower and build like you suggested and it definitely helped.  I mis-judged when to pick up the pace on each round to get the avg. down to the right range on the 750 and 500 but was able to pick it up the last 85-100m of each and row lower than the target range each time.  

1k - 3:42.1 /1:50.8 / 26 strokes / min
750m - 3:03.7 / 2:02.4 avg/500m / 26 strokes / min
500m - 1:54.1 / 1:54/1 avg/500m / 28 strokes / min
250m - 48.8 / 1:37.6 avg/500m / 38 strokes / min

This one was a different story, much harder to maintain the ranges.  The 1k was definitely harder than the first but  was able to walk the pace down and finish out the last 100m at the low end of the desired range at 1:48.  The 750m was a different story, ran out of juice.  Started off strong but was unable to get the pace down and struggled to keep it below 2min pace.  The 500m was a struggle as well but was able to gut out the last 150m and get the avg pace down.  The last 250m was a gut check and wanted to beat my first round.  Came out hot, and tried to hold on.  It worked as I beat the first round but cemented that what you said is true, I am much better at building and finishing strong vs. emptying the tank and holding on.   Thank you for programming this.  Needed it.