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
Friday, January 17, 2014
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.
Sunday, December 29, 2013
131229
This felt challenging, but better than a few weeks ago. Still without asthma meds. I get periodic early AM breathlessness. Starts usually between 2 and 4am. If I get up then, I do fine. If I try to "stay asleep" the tight breathing makes me anxious and sleep is useless. Energy in workouts and through out day have been fine. I often nap heavy in the mid-afternoon.
10 min @80%: 3+36
16 toes to bar 1st UB, then 8/4/4 for others
350m row
2 stone over shoulder 150#
rest 4 min
10 min @80%: 1+62
2 rope climbs 12'
20 wall balls 2x10, squats were deep and comfortable
80 double unders Very broken, having some issues still co-ordinating ANY heavy breathing with good reps. I KNOW I can get 10, but beyond that gets dicey as breathing increases.
rest 4 min
10 min @80%: 2+ 180
30m SA FW L 135# - Good
30m SA FW R 135# - Good
250m ski
10 chin ups supinated BF C2B
rest 4 min
10 min @80%: 1+10.4
0.4 mile AD
20 continental cleans 115# - Mostly 3's TnG
200m run
rest 4 min
10 min @80%: 3+13
16 toes to bar Same as prior, slightly slower rowing and transitions likely made the difference. Could have pushed faster here, but wanted to just go on "feel" instead of looking at the pace/round
350m row
2 stone over shoulder
10 min @80%: 3+36
16 toes to bar 1st UB, then 8/4/4 for others
350m row
2 stone over shoulder 150#
rest 4 min
10 min @80%: 1+62
2 rope climbs 12'
20 wall balls 2x10, squats were deep and comfortable
80 double unders Very broken, having some issues still co-ordinating ANY heavy breathing with good reps. I KNOW I can get 10, but beyond that gets dicey as breathing increases.
rest 4 min
30m SA FW L 135# - Good
30m SA FW R 135# - Good
250m ski
10 chin ups supinated BF C2B
rest 4 min
10 min @80%: 1+10.4
0.4 mile AD
20 continental cleans 115# - Mostly 3's TnG
200m run
rest 4 min
10 min @80%: 3+13
16 toes to bar Same as prior, slightly slower rowing and transitions likely made the difference. Could have pushed faster here, but wanted to just go on "feel" instead of looking at the pace/round
350m row
2 stone over shoulder
131228
This was the 5 year anniversary of moving to Asheville. I am FAR fitter than I was then!
AM Most of the data was unfortunately erased before I could get the picture
A. Front squat @20X1; 2-2-1-1-1-1; rest 3-4 min - I worked to 180# for Doubles and Singles at 185#, each with 4 minutes rest
B. Power clean 1.1x7; rest 20 sec/rest 2:30 - This was eye-opening - 235# was challenging, but capable. 225# was recovered in closer to 90 seconds, and 240# couldn't get the double, but was about 60s to recover for the 2nd (instead of 20s)
The relative recovery from a 240# power clean, and a 185# front squat is amazing. I'm still not sure what to make of it, but I feel better and better squatting, and I feel in control in the other movements as well.
+
EMOM for 20 min
odd - 6 TnG deadlifts 255# Again able to hold the Double overhand. This was a challenging and good effort
even - 2-5 pHSPU - 5.5.3.4.4.3.2(miss3rd).2.3.2 - Pleased with the continued progress here.
PM This felt good and a huge challenge for the ribs and diaphragm. Again, with the recovery I felt my effort was less than maximal, and certainly a good bit lower than what I've been doing in those types of efforts. But the ROM recovery was reduced immediately following and recovered following rest periods Efforts felt appropriate for each.
4 sets:
6 burpees AFAP
25 sec row sprint 137/138/136/135
rest 4:45
+
5 sets:
3 push press TnG 155# Done with axle
5 npubbj 20" AFAP
AD sprint 30 sec 9.11.9.10.11 calories
rest 5 min
AM Most of the data was unfortunately erased before I could get the picture
A. Front squat @20X1; 2-2-1-1-1-1; rest 3-4 min - I worked to 180# for Doubles and Singles at 185#, each with 4 minutes rest
B. Power clean 1.1x7; rest 20 sec/rest 2:30 - This was eye-opening - 235# was challenging, but capable. 225# was recovered in closer to 90 seconds, and 240# couldn't get the double, but was about 60s to recover for the 2nd (instead of 20s)
The relative recovery from a 240# power clean, and a 185# front squat is amazing. I'm still not sure what to make of it, but I feel better and better squatting, and I feel in control in the other movements as well.
+
EMOM for 20 min
odd - 6 TnG deadlifts 255# Again able to hold the Double overhand. This was a challenging and good effort
even - 2-5 pHSPU - 5.5.3.4.4.3.2(miss3rd).2.3.2 - Pleased with the continued progress here.
PM This felt good and a huge challenge for the ribs and diaphragm. Again, with the recovery I felt my effort was less than maximal, and certainly a good bit lower than what I've been doing in those types of efforts. But the ROM recovery was reduced immediately following and recovered following rest periods Efforts felt appropriate for each.
4 sets:
25 sec row sprint 137/138/136/135
rest 4:45
+
5 sets:
3 push press TnG 155# Done with axle
5 npubbj 20" AFAP
AD sprint 30 sec 9.11.9.10.11 calories
rest 5 min
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