Wednesday February 26th, 2014

WEDNESDAY

A. HBBS 1-1/4     3-3-3-3

#215, #225, #255, #265

These felt better than last week. I was able to get deeper on the squat. I felt better driving out of the second bottom, well except for the first rep at #265.

B. EMOM 10 minutes

5 deadlifts #225
5 kipping HSPU
5 box jump to 30"

Finished all of the rounds within the minute. I had around 10-15 seconds left on the first few rounds, and progressed to the point of "walking rest" between movements. Deadlifts felt solid, finished with no back issues even though I was going quicker than normal. The kipping HSPU were a bit of a mess. I was able to fall into a rhythm on a few rounds, and was off on others. The box jumps went fine, just hard to cycle the 30" with much speed for me. 

Then

AD - 15 @97% - 1:45 easy spin. 8 sets

I held the 15s intervals in the high 500 watts, just under the redline. The easy spins dropped into the lower 100s. I didn't feel like I was going to loose it during the intervals. I was a sweaty mess after 16 minutes of AirDyne though.

In a little over 48 hours I'll find out whether or not my training will pay off. I'm looking forward to the test. 

Wednesday February 19th, 2014

WEDNESDAY

A. HBBS 1-1/4     4-4-4-4 2:30 rest between

205-215-225-255

This was the first time I've done this movement, so I wasn't sure about the weights. The early rounds felt solid, and #255 was a tough 4. Next time, I will push the top end of this movement more. Also, I need to get lower. I was below parallel, but I need to get lower to work that full range of motion.

B. EMOM 16 minutes

odds: 3 deadlifts #325, 4 strict HSPU
evens: 3 box jump to 30, 6 alternating pistols.

This felt very solid today. The pulls felt good, and I stayed unbroken on the HSPU 7 out of the 8 rounds (went 3-1 on round 7). HSPU felt good today. The box jumps were fine, and the pistols continue to be tough.

Then

AD - 35s @97% - 2:25 Rest off or on bike. 4 sets

These were bad! I held in the 500-600 wattage range. I was solid through the 30s mark on the first two sets, and began to fall off around the 25s mark in rounds three and four.  I was spent after these!

Saturday February 15th, 2014

SATURDAY

Testing Day:  
Amrap in 17 minutes
7 Toes to bar
9 Box jumps 24"
7 KBS @ #70

I finished 14 rounds and 9 reps (7 T2b and 2 box jumps). I stayed unbroken on everything save 1 rep on the box jumps and 1 rep on the kettlebell swings. I felt pretty solid through round 10 then started to falter a bit. I hit the first 3 rounds before the 14 minute mark hit then started to drop off somewhat. I began round 13 with around 2:40 left on the clock. Overall this was solid, I have video I'll post below later on today. I feel that I need to be able to cycle the box jumps more quickly, I stepped down most rounds and it looked slow on the video. Definitely something I need to evaluate going into the open. 

then:

30 minutes of Z1 flow - row, roll, AD, stretch, etc. I spent some time rolling and rowing and working out some positions. Fell pretty good now. 

February 6th, 2014

THURSDAY

A. Snatch tech work. 10 single reps with rest as needed. 1 snatch, pause in the hole for 3-4 seconds with bar stable overhead.

75-85-95-105-115-125-135-140-140-145

The idea was to get comfortable in the hole. THis went ok. I probably should have started heavier and stayed at a heavier weight. I wanted to keep the technique solid. I must say the 4 seconds feels a lot longer with any weight overhead!  As the weight got heavier, I was coming up with my hips early, and breaking in my arms. I was catching a bit high and needing to drop lower after the lock-up. I need to pull myself under the bar more quickly!

Lactic Endurance

3 Rounds, individually timed. Short rest between

5 PC start at 135(round 1), #165 (round 2), #185 (round 3)

7 Box jumps w/ step down

5 burpees

round 1 - 38 seconds
round 2 - 37 seconds
round 3 - 38 seocnds

THis went fairly well the #135 and #165 cycles felt good, the #185 was ok, just not as smooth. I was able to video this portion.

rest 5:00

3 Rounds, individually timed. Short rest between

1 rope climbs

5 burpee box-jumps

30 sec row, all out.

This went fairly well. Everything felt good, well as good as that row could feel!

Round 1 - 55 seconds - 15 calories on the row
Round 2 - 53 seconds - 13 calories on the row
Round 3 - 55 seconds - 13 calories on the row

rest 5:00

3 sets, individually timed. Short rest between

30s row all out, 10 KBS, bell inverted

This couplet was a tough combo, I just tried to keep moving and had someone check the bell for me. I was ready to drop after this one!

Round 1 - 57 seconds - 15 calories
Round 2 - 55 seconds - 13 calories
ROund 3 - 57 seconds - 14 calories

Overall, I felt this was a fairly good day.