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

140104

AM 

A little difficulty sleeping, woke up a little sluggish.
A. Front squat @40X1 - build to a heavy single 195#, super deep ( code for where I should be!) and took more than six minutes to recover.
B. Power clean - build to a heavy single 245#, more than 4 minutes to recover... I could feel this was a little more challenged than last week.
+
EMOM for 22 min

odd - 3 TnG deadlifts 295#

even - 2-5 pHSPU 5.4.33.2(miss).2.3.2.2.1(miss).miss - these felt more challenging than last week, perhaps the sleep and perhaps with the heavier dead lift?

PM
4 sets -
35 sec row sprint
rest 5:15 21c (4min rest).24.24.24
+
5 sets:
4 TnG Log power cleans 155#
5 burpees AFAP
AD sprint 35 sec
rest 6 min 17.16.15.15.16 cals - these nine sets were tough but felt good during

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.

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

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

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.