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.
Sunday, May 3, 2015
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.
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.
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
*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
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