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