10/30/12 – Test + MMM

Tuesday AM 5-4-3-2-1 Clean and jerk 225# Bar muscle ups 3:52 CJ’s all singles. Felt pretty easy. Missed 1 bar muscleup on round of 2. Got lazy and form fell. Cost me like :20. First time doing these in a test. Really fun! Would like to have this near 3:00. Felt better today. Spent a while warming up. Rode the airdyne for 10 min prior. 150 cal. Help wake up and get my body warm. Temperatures are dropping pretty quick. http://www.youtube.com/watch?v=tX5Pebex9Ks&feature=youtu.be PM 5 min amrap @85% Row 200m 5 burpee over rowers Rest 2 min 5 min amrap @85% Run 200m 10 wall balls Rest 2 min 5 min amrap @85% Airdyne 10 cals 20 double unders Rest 2 min 5 min amrap @85% Row 200m 5 squat snatch 95# Rest 2 min 5 min amrap @85% Run 200m 10 ring dips 4 + 111m 3 + 5 wall balls 5 + 3 double unders 3 + 3 squat snatch 4 + 75m Had a bad headache before the session and was feeling a little sick. Ended up feeling awesome though during the entire workout. Breathing was great. Body felt good. Just felt on tonight. Pushed the pace on all of these. I was recovering so well during the 2:00 rest. This session FLEW...

10/29/12 – Z1 + Training

Monday AM Row 6000 meters out of bed fasted z1 23:49, less than 2:00/500m. Felt good. Takes a while for my arms to wake up. Biceps and lats are always tight. PM A. Snatch balance 1, 1, 1, 1, 1, 1; rest 3 min 225, 245x, 235, 245, 245x, 185 These did not feet good today. EVERYTHING felt off. I have never felt so unstable in the overhead position. Speed felt good but no balance, and I kept losing it forward. I have changed shoes recently with a lower profile heel. Maybe that is a small part of it. Very frustrating because I was missing weights something like 60# under my max. http://www.youtube.com/watch?v=z4Fa4O2gx_w B. 1 1/4 front squat; build to a max 345#, missed 355# Pretty tough. 325 http://www.youtube.com/watch?v=5Nxd5tkBJqU 345 http://www.youtube.com/watch?v=US4Wmd8VNCI 355X http://www.youtube.com/watch?v=JS8SmNd-NVA C. 50 ring hspu for time 8:48 Going back and looking at video they were pretty sloppy. My arms were locked but body wasn’t always straight. Crappy day. Felt good going into it, just crappy afterwards....

10/27/12 – Training

Saturday8:00 AM Run 20 min easy out of bed fasted Done. Felt good. Woke up a little stiff, but not bad. Upper body is 100%! Very excited about my recovery from yday’s session. Quads and glutes are a little sore but not bad.  PM Airdyne 30 seconds @95-98% Rest 2:30 x5 Rest 5 min x3 31,27,24,24,28 25,23,26,25,23 26,23,25,26,26 These felt much better this week. Legs were still smoked but nevery got sick like last week. I was super lactic last week. Recovered fast this week. Body is feeling great. Things are...

10/26/12 – Training + Testing

Friday AM A. Weighted dip; 8, 8, 8, 8, 8; rest 2 min 35, 37.5, 40, 40, 40x (6/1/1) Battled for the last rep on each set. This blew up my upper body. B1. 20 hspu for time x 5; rest 2:30 UB – :20, UB – :22, UB – :24, UB – :45, 10/5/5 – 1:09 Need to learn to kip better. Will practice that next week. B2. 20 unbroken CTB chin ups x 5; rest 2:30 UB – :22, UB – :25, UB – :27, UB – :28, UB – :28 These felt good today. I felt like freakin’ Ahhhnold after this session. I was pumped. Not metaphorically speaking. Very happy with this. On paper, I thought no way. But it wasn’t that bad.  PM 7 rounds for time: 7 front squat 225# 35 double unders 6:24, Unbroken. Squats felt great. This was fun....

10/24/12 – Swim + Skill Session

Wednesday5:30 AM Fasted Swim 50m @90% Rest 90 seconds x18 Done, fasted, at 5:30am. First 5 were around :52 Then the rest averaged out to around :50, with a few :48 in there. Hit :47 a few times as well. Excited to lower the rest time next week. It will be a good challenge. Stroke is slowly getting better. PM 60-90 min skill session 4 rounds not for time, constant movement. Run 800m 5 rope climbs – 17′ 10 deck squats 5 RHSPU – Rings above waste level Airdyne 50 cal Took around 55 minutes. Was going to do 5 rounds but was short on time. Had to pick up a washer and dryer I...