March 29th, 2015 - 22nd Day of Testing

Mar-29 Aerobic Maintenance
Aerobic Prep - 10min (use this time to get your HR into the desired zone progressivley)
+
Airdyne - max distance in 10min holding HR @ 150 BPM
Rest 3min
Row - max distance in 10min holding HR @ 150 BPM
Rest 3min
Run - max distance in 5min holding HR @ 150 BPM *if walk if HR goes above 150 BPM
Rest 3min
Ski - max distance in 5min holidng HR @ 150 BPM
+
Aerobic Cool-down - 10min (your choice of cyclical/yoga-flow type mobility)

Had to do this at home due to us getting a new puppy.  I rowed the two 10min intervals and ran the two 5min intervals

1 - 10min of rowing - 2193m / 2:16.7 / 22 strokes / min

2 - 10min of rowing - 2150m / 2:19.5 / 21 strokes / min

March 28th, 2015 - 21st Day of Testing

Mar-28 Moderate Strength
A. Bnk Power Jerk x1 + Bnk Split Jerk x1 - 1 mod-heavy complex every 2min for 5 sets (use blocks, drop from top)
B. 3 Position Power Clean (top down) - 1 mod-heavy complex every 2min for 5 sets
C. BB Back Rack RLE Split Squat - 4 x 6-8 ea leg; rest 90sec b/t legs (build, mod-heavy)
D1. DB 2arm Incline Bech Press - 4 x 8-10; rest 60sec (mod-heavy across)
D2. DB 1arm Elbowing Bench Row - 4 x 8-10 ea arm; rest rest 90sec (mod-heavy across)
+
Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements
**minor progression in reps/sets from previous week    

A.  85kg / 90kg / 90kg / 95kg / 95kg
B.  85kg / 90kg / 95kg / 95kg / 100kg
C.  45kg / 50kg / 55kg / 55kg
D1.  45# x 12 each set...only had 45# and then 100#s
D2.  70# across x 8 each arm for all sets

A.  If you can believe it, this is the first time I've ever done any real behind the neck work in both the power jerk and the split jerk.  Frankly, the power jerk was easier from this position and the split jerk was a little more difficult.  I don't think I was getting the full "value" of the "drive"on the split jerk.  The bar path was clearly better in both movements as the stability overhead in the catch felt great.

B.  Love these complexes. 

C.  these were tough.  The sets at 55kg were tough and the last couple reps of each set were spicy.  Definitely harder than the DBs in terms of strenght, but easier in terms of stability.  

Ds --> only had 45# or 100#s so did 45# for more reps.  Then on the rows, did 70#, focused on trying to pull with my lat vs. the bicep.  

March 26th, 2015 - 20th Day of Testing

Mar-26 Aerobic Development
Aerobic-based Warm-up - 15min
+
90sec AD @ EN3 pace
30sec TTB
30sec DU
Rest 60sec
x4
+
90sec SKI @ EN3 pace
30sec Snatches @ 65#
30sec Burpees
Rest 60sec
x4
+
Mobility - 20min targeting hip/shoulders
*let me know if you want suggestions here

160-170 heart rate

19cals / 7 T2B / 32 DUs
18cals / 7 T2B / 28 DUs
18cals / 6 T2B / 38 DUs
17cals / 7 T2B / 33 DUs

+

19cals / 6 snatches (did hang power) / 5
19cals / 7 snatches (same as above) / 5
18cals / 5 snatches (same as above) / 3
19cals / 6 snatches (same as above) / 5

was surprised on the difference between T2B and Snatches had on my heart rate.  I thought T2B would cause my heart rate to spike as that is historically a very difficult movement for me.  Shockingly, my heart rate didn't spike like I had expected it too.  On the other hand, the snatches wrecked havor on my heart rate.  I should've expected it given the impact KBS have but at such a light weight I didn't expect it.  Every time I put the barbell down, my heart rate would spike and i'd have to wait 7-10secs for it to come down and that is my my burpees numbers are so low.  I did hang power snatches because I used small 5Kg plates instead of training plates.  

March 25th, 2015 - 19th Day of Testing

Mar-24 Light Strength
A1. Overhead squat - 4 x 5 moderate reps; rest 30sec
A2. BB Push Press - 4 x 5 mod-tough reps; rest 30sec
A3. Strict CTB Pull-up - 4 x AMRAP UB; rest 30sec
A4. Hollow Hold - 4 x AMSAP; rest 3min
*one barbell
B1. Russian KB Swing - 4 x 15 tough reps; rest 30sec
B2. Strict HSPU - 4 x AMRAP UB; rest 30sec
B3. Ring Row - 4 x AMRAP UB; rest 30sec (12" elevation)
B4. Sorenson Hold - 4 x AMSAP; rest 3min  

A1.  70kg / 75kg / 75kg / 75kg
A2.  70kg / 75kg / 75kg / 75kg
A3.  7 / 5 / 6 / 5
A4.  45secs / 39secs / 32secs / 24secs

B1.  70# / 88# / 88# / 88#
B2.  9 / 8 / 7 / 7
B3.  10 / 9 / 8 / 7
B4.  51secs / 44 secs / 40secs / 41secs

This was much tougher than I thought.  Especially the combo on the OHS and push press.  My overhead stability on OHS needs work.  Found myself shifting the weight to the balls of my feet as I got to the bottom of the squat and felt some internal rotation on the later reps.

Push press is rarely a problem for me at this weight but the last couple reps got pretty spicy.  Under estimated the full taxation of the OHS, CTB, and hollow holds on my midline.  Very taxing overall.

My hammies were LIT up after the heavy swings and then into the sorenson hold.  Frankly I was shocked. Very tough combo.

April 3rd, 2015 - 24th Day of Testing

Apr-1 Aerobic Maintenance
60sec AD
30sec Alt Wave w/ battle ropes
60sec AD
30sec Bear Crawl (hips above head)
Rest 90sec
x4 rounds
Active Rest 3min
x2 sets
*target HR=160-170 across    

102cals on AD first round

97cals on AD second round

March 22nd, 2015 - 18th Day of Testing

Mar-22 Heavy Strength
A. Front Squat - 5 x 4; rest 3:00 (heavy across)
B. Banded Clean Grip Deadlift - 5 x 4; rest 3:00 (moderate bar + moderate band, total tension = tough)
C. Strict Prone Grip Wtd. Pull-up - 5 x 4; rest 3min (heavy across)
D. CG Bench Press - 5 x 4; rest 3:00 (heavy across)
E. Strict Bar Pull-overs - accumulate 12-15 total reps (try to control negative...if not possible perform jumping bar MU then perform negative)
*http://gymnasticswod.com/content/pull-over

A.  105kg / 110kg / 110kg / 113kg / 115kg x 3

B.  120kg / 120kg / 125kg / 125kg / 125kg - long red + blue with must tension at the top

C.  17.5kg / 17.5kg / 20kg / 20kg / 22.5kg

D.  110kg / 110kg / 115kg / 115kg / 120kg

E.  Check 

A.  Front rack felt much better, spent some more time warming it up and staying in the bottom of the hole with light weight and working on wrist flexibility.  I knew when I missed 110kg x 4 earlier in our testing that was due to lack of front rack vs. strength.  Had the leg strength for 115kg but lost mid-line due ot breathing.

B.  Tried to do these right but was lacking band options.   Used long / skinny red and blue bands where at the bottom there was some slack but at the top it added tension.  Viewed these as speed deads, hope that was right.  Hadn't done this in a while...great feedback...lit me up good.  

C.  Getting better and trying to pause at the bottom of the rep.  Makes it significantly harder for me on later reps.  

D.  Horizontal pressing coming back...120kg felt good, 4th rep was tough.

E.  These were a TON of fun.  Got hung up on the bar a couple times on the initial back roll over but got better with more reps.  Did these for 15 reps because they were so much fun.  Videos below.  

March 21st, 2015 - 17th day of testing

Mar-21 Aerobic Maintenance
Aerobic Prep - 10min (building from HR 100-140)
+
20min AMRAP @ HR 140-160
30cals AD
15 KB Swings @ 53#
30cals Row
+
Aerobic Cool-down - 10min (HR 100-120)

Warm Up:

20secs of Single Unders

20secs of Double unders

Rest 20secs

X5

5 push ups, 5 sit ups, 5 air squats every 45secs x 6

+

2 full rounds + 30cals + 15kbs + 3cals on rower

Getting better at using my breathing to control my heart rate and exert more effort on airdyne and rower. The swings cause my heart rate to spike every time, mostly after putting the bell down. Even at a light load like 53#. First set I did unbroken because it wasn't taxing nor did it effect me breathing but as soon as I put the bell down it spiked to 170. I then tried 8/7 and again, out the bell down and it was 163. Last time I did 5s and the first one was under 160 but then the next two it was above 160.

March 19th, 2015 - 16th Day of Testing

Mar-19 Moderate Strength
A. Power Snatch x1 + Hip Snatch x1 - 1 set of the complex every 90sec for 6 sets (65-70kg across)
B. Snatch Balance x2 + OHS x2 - 1 set of the compelx every 90sec for 5 sets (film, build, drop to blocks if not comfortable bringing bar to BNK)
C. BB Bent-over Row - 8,8,8,8; rest 60sec (mod-heavy across)
D. Single-leg Single-arm KB RDL - 8,8,8,8 ea leg; rest as needed b/t legs (70#+ across, KB in contralateral hand from working leg)
+
Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements
**minor progression in reps/sets from previous week


A.  65kg x 3 / 70kg x 3
B.  60kg / 65kg / 70kg / 80kg (miss) / 80kg (miss)
C.  60kg across
D.  70# across

+

Gymnastics based core circuit

Today was rough, lack of sleep all week finally caught up to me.  I was yawning through out the workout.  Been out for work 3 nights, not drinking, but just not getting any sleep, averaging like 4hrs.  Thought about not even training but really wanted too.  

A.  I was able to fight thru the snatches but it definitely didn't feel great.  A couple reps felt great, oddly the heavier sets, but still not great.

B.  The snatch balances felt horrible.  Shoulder girdle was tired, I was sloppy, pushing the barbell forward, got very frustrated.  80kg felt like 120kg and my movement patterns were off.  I knew what I was doing wrong, could see it on video, and still couldn't correct it.  I know I can do more weight and move better.

C.  At this point I just wanted to get the work in.  60kg was prob easy / moderate vs. mod-heavy

D.  No problem.  Counterbalance hand felt much better in terms of getting the right dose response for the movement.  Definitely feeling these more this morning.

+

Didn't do this, went home, ate dinner, in bed by 9:30pm. Hasn't happened during the week in years.  It was GLORIOUS!!

March 18th, 2015 - 15th Day of Testing

4min AD
3min Row
2min Ski
1min Run
x3 Rounds
holding HR @ 140-160 BPM
*minimize transition time between movements
+
Mobility - 20min targeting hip/shoulders
*let me know if you want suggestions here

**Misread the programming and the first round took my heart rate to 165 BPM and then realized half way through Airdyne on rd 2 that it was 160 BPM.  Was going to start over but was short on time.**

39cals / 738m (didn't get cals) / 434m, 24cals
34cals / 704m, 43cals / 395m, 20cals
30cals / 695m, 40cals / 423m, 22 cals

Again, really enjoying this work.  I was feeling pretty beat up on Weds and this really helped work through some soreness and "tired" legs.  I played 1.5hrs of pick up basketball on Tuesday night unexpectedly.

March 17th, 2015 - 14th Day of Testing

Mar-17 Light Strength
A. Split Jerk (blocks) - 10 singles @ 80-82%; rest as needed (technical focus)
*preceed this with Jerk footwork drills, accumulate 20-30 total reps

Jerk balance x 15 with barbell to 40kg, tall jerks x 15 with 40kg

103kg x 10 - 82% of 125kg

B. DB 2arm RLE Split Squat - 3 x 8 ea leg; rest 60sec b/t legs (mod-heavy across)

45# DB across

C. Seated Rings L-sit Pull-up - 10 x 3 perfect UB sets; rest as needed to make each set perfect (start in false grip seated in L-sit on floor, perform pull-up, repeat)

Check

D1. Strict Supine Grip CTB Pull-up - 4 x 6; rest 45sec

6/6/6/4,2

D2. Strict Rings Dip - 4 x 14; rest 45sec

14/14/14/14

D3. Ring Row - 4 x 8 UB; rest 3min (12" elevation)

8/8/8/(6,2 - didn't let go of rings but lost midline stabilization and "rested" before last two)+

ABwheel Roll-outs - 3 x 10-12; rest as needed

Check x 12

Bar-hanging Hollow->L - 3 x AMRAP UB; rest as needed

3/2/2 - still trying to "figure" these out.  Will video my attempts next time and send them your way for correction 

Feedback - 

A.  Didn't feel great today.  Lacked explosiveness and had tightness in my left shoulder.  The weight felt much heavier than 103kg should feel, even when just in the front rack.  Did enjoy doing more jerk drills prior to the main course, really helped with the movement patterns.

B.  getting better at these.  no problem with 45# across for all sets.

C.  I meant to video these to make sure that I am doing them properly.  Should i be pulling to the top of my chest or lower as if I was on the rings and trying to create more space to come thru?

D1.  First 3 sets were great, 4th set, I came off after 4 reps and then finished the final 2
D2.  no problem on dips
D3.  More taxing than I thought.  Broke on the 4th set.  

March 15th, 2015 - 13th Day of Testing

A. HB Back Squat - 6,6,4,4; rest 2:30 (heavy across)
B. 3" Deficit Deadlift - 6,6,4,4; rest 2:30 (heavy across)
C. Strict Supine Grip Wtd. Pull-up - 6,6,4,4; rest 2:30 (heavy across)
D. CG Bench Press - 6,6,4,4; rest 2:30 (heavy, across)
E. Wtd. Hanging Knee Raises - accumulate 30 total (record spltis + load)

A.  125kg / 130kg / 135kg / 138kg
B.  120kg / 125kg / 135kg / 140kg
C.  15kg / 17.5kg / 20kg / 25kg
D.  105kg / 110kg / 115kg / 118kg 
E.  12 / 12 / 6 w/ 14# med ball

Came into today's training with a ton of tightness in my lower back.  My guess is it was a result of the traveling, poor sleep, poor eating, etc during the week.  Spent about 35min stretching and trying to loosen up my lower back before training.  

Back Squat - honestly it felt heavy today.  Was moving the weight pretty well despite not having 100% confidence in my lower back.  I got out of my own way on the last set of 4 @ 138kg and it honestly felt better than the 135kg.  Just tried to move the weight.  Good news is that I didn't have any pain in my hip or lower back during / after the squats.

Deadlift - Was really encouraged after doing these as I had no pain in my hip.  Turned both my feet out a little more than I had done in the past and that really seemed to help.  

C.  Just as you pointed out, the first 2-3reps of each set are explosive and easy.  I fatigue after that and have to fight for the other reps.  

D.  No spotter so dialed it back on the last set of 4, 120kg was doable.  

E.  Getting better at these and hanging from the pull up bar was easier as well, no shoulder pain.  

March 14th, 2015 - 12th Day of Testing

Mar-11 Aerobic Test
Aerobic Warm-up - 10min (record this so you can repeat this as a standardized warm-up for this test)
+
***30sec rest b/t each 4min AD bout
AD - 4min @ 121W
AD - 4min @ 146W
AD - 4min @ 171W
AD - 4min @ 196W
AD - 4min @ 221W
AD - 4min @ 246W
AD - 4min @ 271W
AD - 4min @ 296W
...continue adding 25W until failure
*test ends when you can no-longer maintain wattage for the 4min bout
**record HRmax for each bout
***make sure you are properly fueled and hydrated for this test

121W - 144 bpm
146W - 155 bpm
171W - 162 bpm
196W - 171 bpm
221W - 178 bpm
246W - 182 bpm
271W - 188 bpm
296W - 189 bpm
321W - 43 secs

Decided that it was better to get some sleep on Friday night and the fact that I slept 12hrs straight, which I can't tell you the last time I've done that.  Long week in NYC with meetings, not eating enough, not sleeping enough, and two long flights back and forth to New York.  

Looking forward to testing this one again.  It was hard to go slow enough in the earlier rounds to be just above the target range that I think it taxed me as I got further into the tester.  I really enjoy the heart rate aspect of this training and trying to get my heart rate back down during the 30secs of recovery.  It is easy to see how I can recover faster when my heart rate is below 170 bpm, but once it creeps above that, I had a harder time maintaining the wattage.  The round of 271W is a little misleading because It spiked up to 188 bpm during the last 30 secs when I was staring at the monitor, was around 185 bpm the whole time.  

March 9th, 2015 - 11th Day of Testing

Mar-9 Moderate Strength

A. Power Clean x2 + Push Jerk x2 - 1 mod to mod-heavy complex every 90sec for 8 total sets
B. Single-leg Single-arm KB RDL - 10,10,10 ea leg; rest as needed b/t legs (build, moderate, film, contrast from BB RDL)
C. Rings Assisted Shrimp Squat - 10,10,10 ea leg; rest as needed b/t legs
D1. Split Jerk Stance Bnk Shoulder Press - 10,10,10; rest 60sec (build, moderate, film)
D2. BB Bent-over Row - 10,10,10; rest 60sec (build, moderate)

+

Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements    

A.  75kg 2 / 80kg x 2 / 85kg x 2 / 90kg x 2

B.  62# / 70# / 88#

C. Check

D1.  50kg / 55kg / 55kg

D2.  50kg / 55kg / 55kg

+

30secs on / 30secs off hollow rocks x 5

30 sec plank, rest 30, 30 sec side plank, rest 30 sec, 30 sec other side prank, rest min; repeat

30 GHDs not for time - 3 x 10

March 8th, 2015 - 10th Day of Testing

Mar-8 SMR / Light Strength

A. Split Jerk (blocks) - 10 singles @ 75-80%; rest as needed (technical focus)
B. DB 2arm RLE Split Squat - 3 x 8 ea leg; rest 60sec b/t legs (increase load from Mar-1)
C. Seated Rings L-sit Pull-up - 8 x 3 perfect UB sets; rest as needed to make each set perfect (start in false grip seated in L-sit on floor, perform pull-up, repeat)
D1. Strict Supine Grip CTB Pull-up - 4 x AMRAP UB; rest 45sec
D2. Rings Dip - 4 x AMRAP UB; rest 45sec
D3. Ring Row - 4 x AMRAP UB; rest 3min (add load/elevation as needed to make this fatigue around 8-12 reps)

+

ABwheel Roll-outs - 3 x 10-12; rest as needed

Bar-hanging Hollow->L - 3 x AMRAP UB; rest as needed (start in hollow-body position, slowly pull legs into L-sit position...everything slow and controlled)


A.  100kg Across
B.  53# Across
C.  Check
D1.  7 / 6 / 5 / 5
D2.  18 / 15 / 13 / 10
D3. 10 / 8 / 8 / 7

+

10 / 10 / 10 - ab wheel roll outs
1 / 3 / 3 - hollow rock to L Sit (slight bend in the knees)

A.  Felt good, tried to work on getting that back foot down a little sooner.  I attached some video for you to check.
B.  Glad you pushed me to try the 53#, did it for all 3 sets across, struggled on the last couple reps of the 2nd round so didn't go up to the 70# KBs.  
C.  I should've gotten a video of these, will next time.  Was trying to pull to the bottom of my chest, like if it was a strict muscle up.
D1.  As you pointed out in the last videos, the first few reps are definitely more explosive.  
D2.  Tried to keep these as strict as possible
D3.  Really tried to focus on finishing with my lats, not just my biceps.  Had my feet elevated on a 12in Box

March 7th, 2015 - 8th Day of Testing (AM session)

Due to a work dinner getting moved up earlier in the night I had to move Thursday afternoon's training too Saturday morning.  

Originally Programmed for Mar-5th

Moderate Strength in the AM
A. Power Snatch x1 + Hip Power Snatch x1 - 5-6 sets of the complex; rest 90sec (build, film 1-2 sets)
B. Single-leg Single-arm KB RDL - 8,8,8 ea leg; rest as needed b/t legs (build, moderate, film, contrast from BB RDL)
C. Rings Assisted Shrimp Squat - 8,8,8 ea leg; rest as needed b/t legs
D1. Split Jerk Stance Bnk Shoulder Press - 8,8,8; rest 60sec (build, moderate, film)
D2. BB Bent-over Row - 8,8,8; rest 60sec (build, moderate)
+
Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements

A.  50kg / 50kg / 55kg / 60kg / 65kg / 70kg
B.  53# / 53# / 70#
C.  Check
D1.  55kg / 55kg / 60kg
D2.  70# across

A.  Felt pretty good, think I was actually doing more of a high hang snatch than a hip snatch.  I have had a problem recently with my footwork.  You can see on the video that will I extend through the 2nd pull, only my left foot leaves the ground and moves to the receiving position.  I made a conscious effort of trying to extend and get off the ground on the 65kg reps.  

B.  Didn't bother my back as much as the barbell RDLs, but also didn't feel like I got as good of a stretch in hamstrings

C.  Check

D1.  First time I've ever done these, felt good to get the right bar path and try and work to get my head through more.  Going back and watching the videos I feel like I could've extended my jerk stance longer front to back.  

D2.  Love Em

March 7th, 2015 - 8th Day of Testing (PM Session)

Mar-7th Aerobic Maintenance in the Afternoon
Aerobic Warm-up - 15min
+
2min AD
2min Row
1min Run
x4 @ HR 145-165 BPM
+
Aerobic Cool-down - 15min (HR=100-120 BPM)

Rd 1 - 15cals / 465m (2:09 avg / 500m, 23 strokes per minute / Ran between 138 - 144m each rd

Rd 2 - 15cals / 403m (2:28.8 avg / 500m, 21 strokes per minute / Ran between 138 - 144m each rd

Rd 3 - 14cals / 430m (2:19.5 / 500m, 22 strokes per minute / Ran between 138 - 144m each rd

Rd 4 - 15cals / 426m (2:20.8 / 500m, 23 strokes per minute / Ran between 138 - 144m each rd

I had a problem reading workouts this week...started on the row first, then went to the assault bike, then run.  Went out too hard on the first row, as you can tell by the distance / pace, but was able to bring it back down on the assualt bike.  The pace on the assualt bike was around 200 watts and the run place was a slow jog.  

I am enjoying working on these target heart rate aerobic sessions.  I know it is going to take time but as I said during our call, I enjoy the process.  

March 4th, 2015 - 7th Day of Testing

Mar-4 Aerobic Development

Aerobic Warm-up - 15min

+

90sec AMRAP @ HR 160-175 BPM

8cals AD

10 KB Swings @ 2p

20 Double-unders

Rest 45sec

90sec AMRAP @ HR 160-175 BPM

8cals AD

10 Box Jumps @ 20" (step-down)

5 Burpees

Rest 45sec; x2

Rest-walk 2-3min

x3 sets (12 total 90sec intervals)

*intested to see how you respond to mixed versus purley cyclical aerobic work, keep an eye on your HR here

1Rd = 38 reps / 1Rd = 23 reps

Set 1 - 42reps / 23reps / 38reps / 21 reps

Set 2 - 38reps / 20reps / 38reps / 20reps

Set 3 - 38reps / 21reps / 28reps / 20reps

Set 4 - 38reps / 21reps / 18reps / 19reps

Yup, I misread the workout and did it 4 times.  For some reason I thought I was supposed to do both triples 2 times thru and then do it 3 more times.  Sorry about that.  It was in the teens in Dallas w/ 5in of snow on the ground, I think my brain was frozen.

It was interesting that I was able to maintain the target heart range on the airdyne and without fail, the Swings and the Box Jumps caused it to shoot straight up.  Consistently, on both movements, it was the 7th-8th rep that caused it to jump.  On the swings, after I put the bell down, every time, my heart rate shot up.  I was forced to wait till it got back into the targeted range and was able to maintain it there during DUs or the Burpees.  

March 3rd, 2015 - Day 6 of Testing

A. Front Squat - 5,5,5,5; rest 2:30 (build, film form side)

B. 3" Deficit Deadlift - 5,5,5,5; rest 2:30 (build, film from 45d angle)

C. Strict Prone Grip Wtd. Pull-up - 5,5,5,5; rest 2:30 (build, film)

D. Wtd. Ring/Bar Dip - 5,5,5,5; rest 2:30 (build, film)

E. Hanging Knee Raises (unloaded) - accumulate 50 total (record splits)

A.  100kg / 105kg / 110kg x 4 (lost front rack) / 110kg x 4 (lost front rack again)

B.  110kg / 120kg / 130kg / 140kg 

C.  10kg / 15kg / 20kg / 25kg x3

D.  30kg / 40kg / 45kg / 50kg

E.  15 / 10 / 10 / 10 / 5 - Done From Rings

A.  Definitely not a leg strength issue.  I didn't get my wrists warms up enough and clearly my chest came forward putting too much torque on my wrists and lost it on the last rep of each attempt at 110kg.  The first 4 reps of the last set I intentionally, before each rep, attempted to pull my neck back in an effort to keep my chest more vertical.  Made the first 4 reps feel significantly easier than the previous 4 and then on the fifth rep I neglected to do that and thus dropped the barbell.  

B.  130kg felt great, no problems at all, as did the first 4 at 140kg.  The 5th rep definitely caused the back right side to flare up.  Going to go to a PT to see if they can realign me / adjust me and maybe that will help.  

C.  That last set of 5, I had fatigued myself, should've made smaller incremental jumps

D.  Like HSPUs, this is one of my strengths

E.  Did them from the rings - that I would do 3 x 15 and then a final set of 5, didn't get there on that second set of 15.  Would probably try and attempt 5 x 10 next time.