Haven't found the time to update blog recently but feeling better and better each week.
Been working with the biofeedback training with 2-3 week cycles for each exercise. Not doing any heavy lifting with squats or deads. Been doing heavy lifting with pulling and shouldering exercises, speed work with squatting and shouldering movements, and the rest is hypertrophy and strength endurance based efforts.
O2 trainer is improving, and I'm regularly doing sets on the top two resistance pieces. Not yet to 4x12 at the top piece so I haven't used for any other exercise yet.
Did the open last week. Dropped a round from three years ago, but was entirely without pre workout albuterol. I've also had two 12 hour periods without the preventative meds with minimal and no breathing symptoms.
Muscle mass continues to grow further after three months of steady loss and I've had a record reading for left leg muscle mass since using the InBody in November.
All in all, going really well and looking forward to the rest of the open and training.
Thursday, March 6, 2014
140224
Monday morning felt great. ROM testing was solid, so decided to move Tuesday am to Monday PM.
o2 Trainer was 4x12 @ 13 and felt solid, a little mucous production at very end.
A. Back Sq - 175# - 10-4 reps for total 32 in 15:30 - Solid improvement of Intensity, volume, and density over last week
B. Sumo DL - 205# x 20
C. 1a DB Push Press - 60# x 27 Left, and 37 Right in 9:30 - Improvement on both sides of Volume and Density
D. Wide Grip, C2B Pull Up - 185# x 7, 4 for 11 in 2 minutes
o2 Trainer was 4x12 @ 13 and felt solid, a little mucous production at very end.
A. Back Sq - 175# - 10-4 reps for total 32 in 15:30 - Solid improvement of Intensity, volume, and density over last week
B. Sumo DL - 205# x 20
C. 1a DB Push Press - 60# x 27 Left, and 37 Right in 9:30 - Improvement on both sides of Volume and Density
D. Wide Grip, C2B Pull Up - 185# x 7, 4 for 11 in 2 minutes
Monday, February 24, 2014
140223
Breathing better each day - Still no pre-workout meds. Been taking a preventative med 2x daily, and last night was first time I considered not taking it. Doc says keep consistent with 2x/day for 2 weeks before I try titrating it, so I'll keep with that - Inclination to reduce was nice, however.
This was first day of second micro-cycle entirely following a personal combination of bio-feedback and west-side conjugate methods. Split is currently 4 days/week with 3-4 exercises/day. This has been a good start for me.
A. Continental Clean for Speed - 95# x 3; EMOM x 10/10 with no reduced ROM
B. Overhead Squat - 115# x 10, 7, 7, 5; Time was 10:15 and 3 minutes to recover from last set - This was a huge improvement over last week
C. 1a Overhead Carry - 55# x 120, 120m - Right was 9.5 minutes with 4 minutes recovery and Left was 10.5 minutes with 4 minutes recovery
D. 1a Sumo DL High Pull - 55# x 20/arm with no reduced ROM
This was first day of second micro-cycle entirely following a personal combination of bio-feedback and west-side conjugate methods. Split is currently 4 days/week with 3-4 exercises/day. This has been a good start for me.
A. Continental Clean for Speed - 95# x 3; EMOM x 10/10 with no reduced ROM
B. Overhead Squat - 115# x 10, 7, 7, 5; Time was 10:15 and 3 minutes to recover from last set - This was a huge improvement over last week
C. 1a Overhead Carry - 55# x 120, 120m - Right was 9.5 minutes with 4 minutes recovery and Left was 10.5 minutes with 4 minutes recovery
D. 1a Sumo DL High Pull - 55# x 20/arm with no reduced ROM
Saturday, February 22, 2014
140222
Breathing is better each day... Noticing quicker recovery from heavy breathing efforts and less heavy breathing from short weight lifting sets.
A. Speed back squats 95#x2 emom; 14/15 minutes - each set after four showed some small ROM immediately following sets.
B. 1a suitcase DL - 125# right x 16.13 in 7 min with >3 min recovery; left x 20 in 1:02 seconds.
C. BTN press - 105#x8.6.5 in 8.5 minutes with >3 min rest
D. Platform dip - 230# (Bw 186) x 6.4.4.4.2 in 15 minutes with >3 min rest at end
O2 trainer - 12x4 with 12
A. Speed back squats 95#x2 emom; 14/15 minutes - each set after four showed some small ROM immediately following sets.
B. 1a suitcase DL - 125# right x 16.13 in 7 min with >3 min recovery; left x 20 in 1:02 seconds.
C. BTN press - 105#x8.6.5 in 8.5 minutes with >3 min rest
D. Platform dip - 230# (Bw 186) x 6.4.4.4.2 in 15 minutes with >3 min rest at end
O2 trainer - 12x4 with 12
Friday, February 21, 2014
140221
Breathing steadily better - o2 trainer was 12x3 at 13 piece. Anticipate being thru the 14 piece at rest and then will begin some work with it during workouts.
Thursday, February 20, 2014
140220
Breathing better still -
A. Sdl high pull - built to 165#x2
B. Back each yoke @ 375# - 220m in sets of 48-16 - 17:30 total time
C. 1a waiters sq - 75# - 25 right and 19 left in 12:30
D. Log clean @ 135# - 29 reps in sets of 6-8 - 16:20
O2 trainer - 12x1. @12 and 12x2 @ 13
A. Sdl high pull - built to 165#x2
B. Back each yoke @ 375# - 220m in sets of 48-16 - 17:30 total time
C. 1a waiters sq - 75# - 25 right and 19 left in 12:30
D. Log clean @ 135# - 29 reps in sets of 6-8 - 16:20
O2 trainer - 12x1. @12 and 12x2 @ 13
Wednesday, February 19, 2014
140219
Breathing felt great after yesterdays workout, good thu the night, and good this morning.
Took a rest day.
o2 Trainer - 12x12 @ 12, 8x1 and 6x1 at 13 - 12 piece was getting much easier. 13 is again a challenge moving up!
Took a rest day.
o2 Trainer - 12x12 @ 12, 8x1 and 6x1 at 13 - 12 piece was getting much easier. 13 is again a challenge moving up!
Tuesday, February 18, 2014
150218
Breathing is getting easier in the evenings. Walk yesterday pm was much more doable than two days prior.
A. Back squat - 165#, 3-6 reps for 32 total - time was 16:30 total
B. 1 arm db push press - right was easier than left 13,11 and 8,9 respectively at 65#. Time was around 13 minutes for both sides combined
C. Sumo dead lift - 215#, 13 and 11 in 4:30, then 7 minutes to full recovery.
A. Back squat - 165#, 3-6 reps for 32 total - time was 16:30 total
B. 1 arm db push press - right was easier than left 13,11 and 8,9 respectively at 65#. Time was around 13 minutes for both sides combined
C. Sumo dead lift - 215#, 13 and 11 in 4:30, then 7 minutes to full recovery.
140217
O2 trainer - 12x2 at 12 - 12 is getting easier.
A. 1 arm db high pull - 45#x20, 50#x 18, 55#x 13 each arm - PR
A. 1 arm db high pull - 45#x20, 50#x 18, 55#x 13 each arm - PR
Sunday, February 16, 2014
140216
Yesterday evening the breathing was very challenged. Didn't do the pm portion of the workout because it looked far beyond what I'm currently capable. However, it's always darkest before the dawn. At this point, I need to find what I'm currently capable of. Here was the workout this am.
A. 15 sets of 2 for time - continental clean 95# - 20 minutes
B. Overhead squat - 115# - 8 reps and 8 minutes to recover
C. 1 arm overhead carry - 60#x80m right; 3:30 to recover and 80m left; 4 min to recover.
I feel like I have the ability to get intense but recovery is so slow. Breathing is deep and into the belly... I think a slow volume build will be my way to go.
o2 Trainer - 12x4 at 12 mouth piece - tough but good - 11 felt negligible and like a warm-up
A. 15 sets of 2 for time - continental clean 95# - 20 minutes
B. Overhead squat - 115# - 8 reps and 8 minutes to recover
C. 1 arm overhead carry - 60#x80m right; 3:30 to recover and 80m left; 4 min to recover.
I feel like I have the ability to get intense but recovery is so slow. Breathing is deep and into the belly... I think a slow volume build will be my way to go.
o2 Trainer - 12x4 at 12 mouth piece - tough but good - 11 felt negligible and like a warm-up
Saturday, February 15, 2014
140214
Took today as a rest day. Did the o2 as a 5x3 at 11 resistance. Didn't go for a walk as I felt that I needed to "rest" but I think that was a mistake. By night time I felt very tight, and sleep was full but went to bed and woke up with a lot of anxiety.
This breathing being linked to anxiety is very interesting, as I'm having trouble telling which leads to which. In the middle of it, I'm just anxious with negative self-talk and it's tough to breathe. But I can't tell if the poor breathe leads to my anxiety, or if the anxiety makes my breathing poor.
This breathing being linked to anxiety is very interesting, as I'm having trouble telling which leads to which. In the middle of it, I'm just anxious with negative self-talk and it's tough to breathe. But I can't tell if the poor breathe leads to my anxiety, or if the anxiety makes my breathing poor.
Thursday, February 13, 2014
140212
AM
30 min AD Z1 - did 15 minutes instead of 30 to make up for the extra row time yesterday
Worked o2 trainer 12x4 - first two were the 11 and felt easier than the first two days, and second two sets moved up to the 12 piece. 12 was definitely tougher, and I could feel the increased fatigue.
PM
yoga yoga was cancelled due to weather - got a nice hike, breathing was challenged and had to stop the walk a few times
Tough time in the night breathing while laying prone or on side, so sat up to breathe for about 40 minutes around 2am. Anxiety kicks in during these sessions as well, but I did a good job breathing and sitting with it. Not as bad or long as normal. And this bout I could feel that I was able to breathe deeper into the belly than other times I've felt this type of issue. Keeping meds dosage to .5 dose a day and nothing pre workout.
30 min AD Z1 - did 15 minutes instead of 30 to make up for the extra row time yesterday
Worked o2 trainer 12x4 - first two were the 11 and felt easier than the first two days, and second two sets moved up to the 12 piece. 12 was definitely tougher, and I could feel the increased fatigue.
PM
yoga yoga was cancelled due to weather - got a nice hike, breathing was challenged and had to stop the walk a few times
Tough time in the night breathing while laying prone or on side, so sat up to breathe for about 40 minutes around 2am. Anxiety kicks in during these sessions as well, but I did a good job breathing and sitting with it. Not as bad or long as normal. And this bout I could feel that I was able to breathe deeper into the belly than other times I've felt this type of issue. Keeping meds dosage to .5 dose a day and nothing pre workout.
Tuesday, February 11, 2014
140211
AM - Did o2 Trainer at 630a. 3x8 @ piece 11 (same as yesterday), with last set as side bending to either side. First set brought up mucous, second set did not, 3rd set while side bent left brought up more mucous. Feels good so far.
AM
3k row Z1 just before 3k I imagined it was 30 minutes - so went another 15-20 minutes like a fool - 6225m
PM
A. SA OHS @4211; 10-12x2; rest 90 sec btw arms 45# x 11L, 11R rest 2 min, 12L rest 3 min, 12R recovery 4 minutes.
B. Back squat @30X1; 6-8x4; rest 3 min - 155# x 8, 8 rest 4:30, 7 rest 4:30, 6 - depth was great, first 3-4 reps felt awesome but things got tricky after that and recovery continued to increase, felt good after it.
+
For time: 22:23 - thrusters were very deep, and done as squat clean singles, bmu were singles as well, breathing was a challenge
9-6-3
thruster 155#
bar muscle-up
AM
3k row Z1 just before 3k I imagined it was 30 minutes - so went another 15-20 minutes like a fool - 6225m
PM
A. SA OHS @4211; 10-12x2; rest 90 sec btw arms 45# x 11L, 11R rest 2 min, 12L rest 3 min, 12R recovery 4 minutes.
B. Back squat @30X1; 6-8x4; rest 3 min - 155# x 8, 8 rest 4:30, 7 rest 4:30, 6 - depth was great, first 3-4 reps felt awesome but things got tricky after that and recovery continued to increase, felt good after it.
+
For time: 22:23 - thrusters were very deep, and done as squat clean singles, bmu were singles as well, breathing was a challenge
9-6-3
thruster 155#
bar muscle-up
140210
Today, the O2 Trainer came in the mail. This is a mouthpiece that slows in incoming air, making your inspiration muscles work harder. In the texts I've been reading on breathing, most commonly the inspiration muscles get weak relative to the expiration muscles and this imbalance adds to poor breathing mechanics. I'm going to be experimenting with this in an attempt to aid my progress.
Day 1 was 4 sets of 12 powerful inspirations at the 4mm piece. Challenging, the first couple sets brought up some crazy deep mucous, and I felt great for about an hour afterwards.
Here's the website - http://www.o2trainer.com/
Day 1 was 4 sets of 12 powerful inspirations at the 4mm piece. Challenging, the first couple sets brought up some crazy deep mucous, and I felt great for about an hour afterwards.
Here's the website - http://www.o2trainer.com/
Sunday, February 9, 2014
140209
AM
200m run @90%
rest walk 2 min
x5
rest walk 5 min
x2 11:51, 11:40 - about three minutes to recover range following last run
PM
A. Single arm OHS - build to a 3rm per arm 75# x 2 left and 4 right - got very deep for these
B. Single arm Farmer's Walk - build to a max of 30-50m per arm (record distance) 185# x 50m each - took six minutes to recover range on right and 9 minutes on left.
C. FLR on rings - accumulate 5 min for time (hips high, glutes active, chin tucked, shoulders protracted, rings externally rotated) 9:49 - sets of 95s, 60s, then many sets of 30-45s
200m run @90%
rest walk 2 min
x5
rest walk 5 min
x2 11:51, 11:40 - about three minutes to recover range following last run
PM
A. Single arm OHS - build to a 3rm per arm 75# x 2 left and 4 right - got very deep for these
B. Single arm Farmer's Walk - build to a max of 30-50m per arm (record distance) 185# x 50m each - took six minutes to recover range on right and 9 minutes on left.
C. FLR on rings - accumulate 5 min for time (hips high, glutes active, chin tucked, shoulders protracted, rings externally rotated) 9:49 - sets of 95s, 60s, then many sets of 30-45s
140208
AM
5k row for time 22:25 - a solid challenge for the breathers. Interesting pacing and stroke rate changes.
1k - 2:09 - 22 s/m
2k - 2:15 - 20
3k - 2:23 - 18
4k - 2:15 - 19
5k - 2:08 - 18
PM
A. Front rack yoke carry - build to a 10m max 385# - 415# wouldn't go anywhere - this is about 65% of back rack - goal around 70%
B. Continental clean and jerk - build to a max 215# - got 235# on clean, but couldn't recover enough for the jerk.
C1. Close grip upright row @3010 8rm 115
C2. Behind the neck press @3010 8rm 115
5k row for time 22:25 - a solid challenge for the breathers. Interesting pacing and stroke rate changes.
1k - 2:09 - 22 s/m
2k - 2:15 - 20
3k - 2:23 - 18
4k - 2:15 - 19
5k - 2:08 - 18
PM
A. Front rack yoke carry - build to a 10m max 385# - 415# wouldn't go anywhere - this is about 65% of back rack - goal around 70%
B. Continental clean and jerk - build to a max 215# - got 235# on clean, but couldn't recover enough for the jerk.
C1. Close grip upright row @3010 8rm 115
C2. Behind the neck press @3010 8rm 115
Friday, February 7, 2014
140206
AM
1 mile run for time 8:41 - ran 200m loop, then two laps around the gym. Along hill in back side of second loop breathing coordination got heavily challenged, and diaphragm was losing rhythm. I can feel it spasm or quiver as I try to reach a full breathe in or out, I start feeling like I need partial breaths. Felt this a bit in Helen as well, but for this one was able to keep running. Legs felt strong the whole way.
PM
A. Back rack yoke walk - build to a 10m max 585#, 635# was 3m and ground to a halt
B. Deadlift - build to a tough single sumo dead lift with double overhand was 315# - 345# wouldn't budge.
C. Power clean 3-3-3; rest 2 min 195#, comfortable
D. max L-sit 20 seconds on boxes
1 mile run for time 8:41 - ran 200m loop, then two laps around the gym. Along hill in back side of second loop breathing coordination got heavily challenged, and diaphragm was losing rhythm. I can feel it spasm or quiver as I try to reach a full breathe in or out, I start feeling like I need partial breaths. Felt this a bit in Helen as well, but for this one was able to keep running. Legs felt strong the whole way.
PM
A. Back rack yoke walk - build to a 10m max 585#, 635# was 3m and ground to a halt
B. Deadlift - build to a tough single sumo dead lift with double overhand was 315# - 345# wouldn't budge.
C. Power clean 3-3-3; rest 2 min 195#, comfortable
D. max L-sit 20 seconds on boxes
Tuesday, February 4, 2014
140204
AM
3 rounds for time: 13 minutes - all mid thoracic and belly fatigue - all sets ub except last run broke at 200 and 300m to catch breathe - 5 minutes off medicated PR but mentally ok with it
400m run
21 kb swings 1.5pd
12 chin ups
PM
A. Front squat - build to a 3rm 215# comfortable - no grunting but grunted Saturday at this weight for back squat - recovered in four minutes but called it there.
Did some back squats at 165# in between to get some focus on the back squat - 4.3.4.4 - rest was 3-4 minutes and hadn't recovered the last set at 4min - total time 10:15
B. 50 db thrusters for time 40#/h did 5x10ub - 13 minutes with each set at 90s-2 min recovery each set.
3 rounds for time: 13 minutes - all mid thoracic and belly fatigue - all sets ub except last run broke at 200 and 300m to catch breathe - 5 minutes off medicated PR but mentally ok with it
400m run
21 kb swings 1.5pd
12 chin ups
PM
A. Front squat - build to a 3rm 215# comfortable - no grunting but grunted Saturday at this weight for back squat - recovered in four minutes but called it there.
Did some back squats at 165# in between to get some focus on the back squat - 4.3.4.4 - rest was 3-4 minutes and hadn't recovered the last set at 4min - total time 10:15
B. 50 db thrusters for time 40#/h did 5x10ub - 13 minutes with each set at 90s-2 min recovery each set.
Sunday, February 2, 2014
140202
AM
3 min amrap double unders - Did combinations of doubles and singles in order to keep breathing under control and in the belly - 57 total
+
5k row for time I feel like I've been sitting a ton on for the last three weeks, so changed this a bit to
2.5k Ski - 11:50
IFB
2.5k Row - 11:26
PM
A. Back squat - build to a 5rm - 195# x 5, 215# x 3 - Got very deep on all sets and reps, 215# started twisting a bit on the way up so called it there - Took about 6-7 minutes to recover ROM from the triple.
B1. Press - build to a max - 150# x 1 - 155# Got to the chin but no further - Took 4-5 minutes to recover from the 155 attempt.
B2. Wtd chin up - build to a max - 294# - Supinated C2B (187# BW + 97# added) - 6# PR, felt good.
+
50 hspu for time 31+9+10 - 2:23 (felt solid here - I believe the UB and total are both PR's)
PM
A. Back squat - build to a 5rm - 195# x 5, 215# x 3 - Got very deep on all sets and reps, 215# started twisting a bit on the way up so called it there - Took about 6-7 minutes to recover ROM from the triple.
B1. Press - build to a max - 150# x 1 - 155# Got to the chin but no further - Took 4-5 minutes to recover from the 155 attempt.
B2. Wtd chin up - build to a max - 294# - Supinated C2B (187# BW + 97# added) - 6# PR, felt good.
+
50 hspu for time 31+9+10 - 2:23 (felt solid here - I believe the UB and total are both PR's)
All in all, feeling solid after the return. Belly breathing is a major challenge, using the medication just a little... but the more normal my sleep patterns the better that feels and the longer I can go without meds.
Saturday, February 1, 2014
140201
AM
10 min amrap: 4 Rounds even - First round in 2 minutes, but breathing was limiter in this.
200m run
10 burpees
PM
30 med ball to shoulder for time 130-160#
10 min amrap: 4 Rounds even - First round in 2 minutes, but breathing was limiter in this.
200m run
10 burpees
PM
30 med ball to shoulder for time 130-160#
150# - 10:46 - Good challenge, ball felt heavy and I felt slow having just come back without much weight training.
Added some moderate Yoke walks while I was hanging around the gym.
Front Rack Yoke - 265# x 15m; Rest 3-4 min x 4
Then Back Rack Yoke - 265# x 90m x 1 for timeVacation - Costa Rica
Went to Costa Rica for ten days. Amazing country. Did hiking, pistols, strict hspu's, sprints, swimming and surfing. Various combinations as my body wanted to!
Back to training on Saturday 2/1 with a focus on improving my structural balance and rebuilding my breathing mechanics without asthma medication. It will be both a mental and physical challenge and I look forward to it!
Back to training on Saturday 2/1 with a focus on improving my structural balance and rebuilding my breathing mechanics without asthma medication. It will be both a mental and physical challenge and I look forward to it!
Friday, January 17, 2014
Travel 1/6-1/17
Travelled across the country in a road trip to LA for the OC Throwdown with Shanna and Nadia.
On Tuesday - Back Squat to 245# x 2; Power Clean x 1, Push Jerk x 2 - 235# (PR), Then accumulated 25 Back Squats with 185#. PM did a 24 minute EMOM of Pistols x 4 and Rebounding x 20-30
Wednesday - 2 hour mildly athletic hike thru a lava flow in New Mexico with some hopping over open faults.
Thursday - In Flagstaff - TnG Power Snatch of 185# x 3; EMOM of 225# x 6 Deads for 8 Minutes; GH Raises of 4x10@20#.
Friday - 30-40 minutes of Bouldering in Joshua Tree NP.
Saturday - EMOM x 12-15 Minutes of odd - 4 Strict HSPU's and even - 4 Pistols in the Hotel room
Sunday - Off
Monday - Off
Tuesday - AM workout at Sunset Cliffs in San Diego with Nadia.
20 min EMOM of
Odd - 30m Slight incline sand dune sprint
Even - 3x2 24-28" Jumps. Up to ledge, then immediately up and forward to another ledge x 3
IFB
20 min EMOM -
Odd - 4 Pistols
Even - 8 Spiderman Push Ups
Last 2 minutes did AMRAP Sets - 32 pistols and 28 Push Ups - Tough breathing challenge here
Then had about 2 hours of bouldering in the PM
Wednesday
A. Squat Clean Thruster - 205# x 1 (PR)
B. 20 reps at 165# - 7:50
C. 12-9-6 - Dead Lift and HSPU - 9:00 - Tough breathing for B/C as well. HSPU's were easy
Thursday
20 min @ 80% - Row 500m; 15 UB TTB; 45 UB Double Unders
Warming Up I could feel the double unders were challenged in breathing, so wanted the steady 20 minute breathing, instead of excessive resting to restore the co-ordination. Replaced the Double Unders with an AMRAP set and finished with rebounding for 45 total and focused on some belly breathing… increasingly difficult as the TTB rounds climbed.
Got thru 5 rounds, Took about 15 minutes before the lower trunk breathing felt recovered. Travelled 4 hours and slept great that night.
Friday - Travel home - Off
On Tuesday - Back Squat to 245# x 2; Power Clean x 1, Push Jerk x 2 - 235# (PR), Then accumulated 25 Back Squats with 185#. PM did a 24 minute EMOM of Pistols x 4 and Rebounding x 20-30
Wednesday - 2 hour mildly athletic hike thru a lava flow in New Mexico with some hopping over open faults.
Thursday - In Flagstaff - TnG Power Snatch of 185# x 3; EMOM of 225# x 6 Deads for 8 Minutes; GH Raises of 4x10@20#.
Friday - 30-40 minutes of Bouldering in Joshua Tree NP.
Saturday - EMOM x 12-15 Minutes of odd - 4 Strict HSPU's and even - 4 Pistols in the Hotel room
Sunday - Off
Monday - Off
Tuesday - AM workout at Sunset Cliffs in San Diego with Nadia.
20 min EMOM of
Odd - 30m Slight incline sand dune sprint
Even - 3x2 24-28" Jumps. Up to ledge, then immediately up and forward to another ledge x 3
IFB
20 min EMOM -
Odd - 4 Pistols
Even - 8 Spiderman Push Ups
Last 2 minutes did AMRAP Sets - 32 pistols and 28 Push Ups - Tough breathing challenge here
Then had about 2 hours of bouldering in the PM
Wednesday
A. Squat Clean Thruster - 205# x 1 (PR)
B. 20 reps at 165# - 7:50
C. 12-9-6 - Dead Lift and HSPU - 9:00 - Tough breathing for B/C as well. HSPU's were easy
Thursday
20 min @ 80% - Row 500m; 15 UB TTB; 45 UB Double Unders
Warming Up I could feel the double unders were challenged in breathing, so wanted the steady 20 minute breathing, instead of excessive resting to restore the co-ordination. Replaced the Double Unders with an AMRAP set and finished with rebounding for 45 total and focused on some belly breathing… increasingly difficult as the TTB rounds climbed.
Got thru 5 rounds, Took about 15 minutes before the lower trunk breathing felt recovered. Travelled 4 hours and slept great that night.
Friday - Travel home - Off
Wednesday, January 15, 2014
Saturday, January 4, 2014
140102/3
A. Power snatch - build to a TnG 5RM - 165#, still climbing - took more than 5 min to recover ROM here so moved on.
B. Deadlift TnG 215#x8 EMOM for 6 min Felt easy
C. GH raises @20X1; 5-10x4; rest 2 min - 10, 10, 10#x10, 20#x10, 25#x7 (4 minute recovery) - Still climbing
+
2 sets: Started this Thursday evening, but after the 1st 5 minutes (2+9) I quit for the evening. Ribs and diaphragm felt very slow and tired, and couldn't keep up the effort. I believe this was as much mental as anything else. I stood around for about 20 minutes doing a lot of productive manual therapy to the torso and breathing musculature.
10 kb swings 2pd
25 double unders
rest 4 min
5 min @80%
10 toes to bar
10 box jumps 24"
rest 4 min
B. Deadlift TnG 215#x8 EMOM for 6 min Felt easy
C. GH raises @20X1; 5-10x4; rest 2 min - 10, 10, 10#x10, 20#x10, 25#x7 (4 minute recovery) - Still climbing
+
2 sets: Started this Thursday evening, but after the 1st 5 minutes (2+9) I quit for the evening. Ribs and diaphragm felt very slow and tired, and couldn't keep up the effort. I believe this was as much mental as anything else. I stood around for about 20 minutes doing a lot of productive manual therapy to the torso and breathing musculature.
Re-started on Friday am - did 1st 5 minutes slower than Thursday PM, recovered in about 3:15, did 5 rounds in part 2, but this was too hot. After 13 minutes I had only recovered about 90% of the range. Had to get back to work so took a couple hour break. Then did the 2nd set, 1st 5 minutes had to do double/singles to get the double unders and co-ordinate breathing. Then got 5+4 in the second and again about 13 minutes to recover this.5 min @80%
12 npubbj 20"10 kb swings 2pd
25 double unders
rest 4 min
5 min @80%
10 toes to bar
10 box jumps 24"
rest 4 min
Wednesday, January 1, 2014
140101
AM
40 min AD Z1 - every 5 min do 3 ub mu done - ~310 calories in the 30 minutes, muscle ups good
PM
90 min yoga
40 min AD Z1 - every 5 min do 3 ub mu done - ~310 calories in the 30 minutes, muscle ups good
PM
90 min yoga
131231
AM
A. Back squat @32X1; 2-3x5; rest 3 min turned a corner on squatting today. Felt much better than recent weeks.
175 (no change), 195 (2minutes), 205, 210, 215x2 (2min), 215x3, 220, 225 (4 min), 225x2 (6 minutes)B. Jerk balance light 2 reps for 2-3 sets 135
C. Push press x2 + PJx1 - every 90 sec for 6 sets 175#x4sets, 180# x 2 sets; recovered each set by end of the minute.
+
3 sets:
1 rope climb
20 wall balls
50 double unders
rest 3 min double unders really challenge the breathing structures.
2:34, 2:36, 2:43 - each was about 3 minutes to recovery and sets of 7-15 on double unders.
PM
For time:
21-15-9
thrusters 95#
chin ups
Non medicated pr - 3:59 - ROM recovery was immediate and I was challenged to breathe for the 15's, this was done in a small class with no extra mental excitement. Pleased with the progress sans meds - sleep was fine after this.
A. Back squat @32X1; 2-3x5; rest 3 min turned a corner on squatting today. Felt much better than recent weeks.
175 (no change), 195 (2minutes), 205, 210, 215x2 (2min), 215x3, 220, 225 (4 min), 225x2 (6 minutes)B. Jerk balance light 2 reps for 2-3 sets 135
C. Push press x2 + PJx1 - every 90 sec for 6 sets 175#x4sets, 180# x 2 sets; recovered each set by end of the minute.
+
3 sets:
1 rope climb
20 wall balls
50 double unders
rest 3 min double unders really challenge the breathing structures.
2:34, 2:36, 2:43 - each was about 3 minutes to recovery and sets of 7-15 on double unders.
PM
For time:
21-15-9
thrusters 95#
chin ups
Non medicated pr - 3:59 - ROM recovery was immediate and I was challenged to breathe for the 15's, this was done in a small class with no extra mental excitement. Pleased with the progress sans meds - sleep was fine after this.
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