9/28/12 – Training + Testing

Friday 6:00 AM, fasted – never again. A. Back squat @20×1, 4-5×5; rest 2 min 315, 315, 320, 325, 335(4) Felt good. Got me breathing pretty heavy. http://www.youtube.com/watch?v=KnDJqfDHa-k B1. Weighted chin up 2-3 moderate effort x3; rest 10 seconds 53# for all sets. Easy. B2. 15 unbroken ctb chin ups x3; rest 3 min Done. Butterflied a few sets. http://www.youtube.com/watch?v=-45xCrWpPeQ C. TnG squat clean 10, 10, 10; rest 2 min (increase weight per set) 185, 195, 195x  http://www.youtube.com/watch?v=_EFTqG_1T9Y Whoa. Hit a wall on this one. Had to drop with 2 left on last set. Went to heavy. Just ran out of gas this morning. Too much work to train this whole session on an empty stomach. I laid on the ground for 15 minutes after my last set and actually fell asleep. Huge crash. PM 8 min amrap: 8 2 pood KBS 8 burpees 16 double unders 8 + 6 Double Unders Was hoping for 9-10 rounds. Just have to move faster next time. Went out the gates hard and started to feel nervous about it. But the transitioning help my breathing stay under control. I felt awesome. Only slowed down on the burpees just a little bit. Laid down for about 30 seconds afterwards then was fully recovered. Felt great. So much fun....

9/26/12 – Swim + Skill/Recovery Session

Wednesday AM Swim 30 min continuous Worked on bilateral breathing. Used a progression with the buoy and hand fins. By the end of it I was breathing out of both sides comfortably every 3rd stroke. Pretty happy with this. Felt much more balanced this way. Around 1000m total in volume. PM 60-75 min skill session Run – 5 min. Triple Jump Drills (Work on some single leg bounding, no full attempts) – 10 min. Reverse shot toss practice (no max efforts) – 10 min. Snatch/OHS mobility work (did several duck walks with pvc and barbell over head) – 10 min. Row – Played 3 x 4:00 fish games, Shep won 2/3. Not happy. – 15 min. Parallette HSPU’s – 5 min. Flow work – Back bends and bridges (was holding bridges for 30 sec.) – 10 min. Airdyne – 5 min. Foam Roll – 5...

9/25/12 – MMM

Tuesday 11 min amrap @80% Run 400m 8 2 pood KBS 12 box jumps 24″ 12 push ups 8 2 pood kbs 3 even Rest 4 min 11 min amrap @85% Run 400m 8 2 pood KBS 12 box jumps 24″ 12 push ups 8 2 pood kbs 3 + 50m rest 4 min 11 min amrap @90% Run 400m 8 2 pood KBS 12 box jumps 24″ 12 push ups 8 2 pood kbs 3 + 50m Rest 12 min 11 min amrap @80% Row 350m 15 power snatch 75# 15 push press 75# Airdyne 15 calories 15 wall balls 30 double unders 1 + 6 calories rest 4 min 11 min amrap @85% Row 350m 15 power snatch 75# 15 push press 75# Airdyne 15 calories 15 wall balls 30 double unders 1 + 15 calories rest 4 min 11 min amrap @90% Row 350m 15 power snatch 75# 15 push press 75# Airdyne 15 calories 15 wall balls 30 double unders 1 + 15 wallball Tough today. Felt pretty tired after the second set. Was pretty much just trying to maintain the same pace each set after that with a little more push towards the end. Breathing was hardest during the run on the 2nd and 3rd set. Breathing was the hardest during the power snatches. Took about 5 calories on the AD to settle down after the snatches and push presses. Runs felt sluggish. Just didn’t feel sharp today. Still had fun. Love these sessions....

9/24/12 – Training

Monday On the min for 24 min: Odd- 2 squat clean + 1 jerk 225# Even- 2 muscle ups Done. Easy. Felt good so went ahead and completed 30 min. Mix and matched split jerk and push jerk....
9/23/12 – Sunday

9/23/12 – Sunday

Woke up early and grabbed some coffee and breakfast. Went to church and volunteered helping some of the family pour coffee. Pretty easy day ahead. Grabbed the old trimmer and mower I recently fixed and helped my Aunt Laur mow my cousins lawn. They are out of town on their honeymoon and arrive back home tonight. Hopefully this will be a good ending to their trip. It’s afternoon now and time for Brandi and I to start cooking our meals for the week. We’ve pretty much got this down to a science now. We can cook around 8-9 days worth of meals, for both of us, in less than 3 hours. Sometimes a little bit longer when we decide to try new recipes. Today we prepared a few new things so it took a little bit longer than usual. Started around 2:00 and done by 5:00. Also, of course it helps that we both enjoy eating the same things. I also spend 5 minutes on Sunday to prepare my post work out shakes for the week. This saves a lot of time I’ve learned and I don’t have to tote around 4-5 different bottle of supplements in my gym bag. I just prep the specific ratio mixtures in separate ziploc baggy’s and label them with a sharpie. Once again, this is easy for me because I know my training schedule a week ahead of time. Most do not. Quick list: 6 x 6-8oz pork chops, cut from a solid pork loin 2# oven roasted chicken thighs and wings 2# ground beef meatloaf with peppers and onions 1# brussel sprouts...