11/28/12 – Z1 Swim + Test

AM Swim 45 min continuous easy Done. 5:30 am. Fasted. Somewhere between 1400-1500m covered. Took a few hundred meters to get used to swim at a slower pace than the last few weeks. After about 300m in, it came back and I felt great. Body was super stiff this morning but feels much better now. Slept well last night. Good recovery. Back is a little stiff. Going to try and stretch/foam roll throughout the day. Excited for tonight’s test. PM 12 min amrap: 12 thrusters 95# 12 box jumps 20″ (step down) 12 burpees over bar 5 + 12 thruster + 8 box jumps Pretty tired & sore tonight. This was a battle. Just a tough combination of movements for me. Tried to keep moving even though it was at a snails pace. This needs a lot of work. I should be 7-8 round to be competitive. ...

11/27/12 – A/D MAP + Training

AM Airdyne 5 min z1 + Airdyne 30 seconds @85% Airdyne 30 seconds @50% x30 + Airdyne 5 min z1 Done. Felt great today. 5 min. warmup definitely helped get the quads ready. First 10 min. around 1600-1650 cal/hr. Second 10 min. around 1650-1750 cal/hr. Last 10 min. around 1800 – 2000 cal/hr. Looking forward to building on this the next few weeks. PM On the minute for 20 min Odd- 7 power clean 115# Even- 7 toes to bar + On the minute for 20 min Odd- 10 TnG deadlift 255# Even- 10 CTB chin ups Done. All unbroken except last set of pullups. Grip completely gave out. Fun session. First 10 min. were cake, second 10 were pretty tough. Had to really focus to keep grip fatigue under control. Messed around with some new technique on t2b. Was working on squeezing my feet together. Felt sharp. T2B http://www.youtube.com/watch?v=K1Q_IE1KZRk&list=UUMy0Xc74HbvFTwryjESMKMw&index=4&feature=plcp http://www.youtube.com/watch?v=OMA6EMaPlmw&list=UUMy0Xc74HbvFTwryjESMKMw&index=3&feature=plcp Deadlifts & CTB – Last few sets...

11/26/12 – Z1 Row + Training/Test

AM Row 45 min @easy pace Done. 8am fasted. Felt pretty good. Slowed pace down quite than usual. Around 2:00-2:05. 10,518m. Lower back was getting uncomfortable. Stretched for a while afterwards. Thank God for Audiobooks. Listening to the Hunger Games right now. Good stuff. PM A. Front squat 3, 3, 3; rest 2 min 335, 345, 355 PR? Felt awesome. Third rep on 355 was a little slow, but first two were fast. Feeling strong. B. Squat snatch; 2, 2, 1, 1; rest 2 min 235x, 235, 245, 275x Missed first 235 by mistake. Started some new techniques. Was doing some high pull drills in between sets and felt sOOOO much faster under the bar. I realized that along with my other problems in my snatch my third pull is lazy. The drills helped and I felt strong and sturdy pulling under tonight. 245 single felt like a toy and I felt great so I decided to go for it. Juuuuuuuuust missed 275. More IS coming.  235 x 2Miss http://www.youtube.com/watch?v=qd6tP0IP2PA&feature=youtu.be 235  x 2 http://www.youtube.com/watch?v=_UDzwSaqOcc&feature=youtu.be 245 x 1 http://www.youtube.com/watch?v=n_AOeFBWATs&feature=youtu.be 275 Miss http://www.youtube.com/watch?v=_MsJhumrHNM&feature=youtu.be + 21-15-9 Squat clean 135# Ring dips 4:36 Broke a lot. Not very happy with it. Legs were a little tired going into this. Sub 4 fresh and in a little better lactic shape for sure. This hurt bad. Took about 10 minutes to recover completely. Ring dips felt strong. Did first 21 unbroken....

11/24/12 – Z1 run + testing

Saturday: 7am fasted. Run 30 min. Easy pace. Done. Felt great. Mid back was a little tight. Legs felt good. Rest 3 hours 15 min. Amrap: 15 kb swings – 1.5pd 30 double unders 14 + 8 swings Breathing felt great. Broke swings 10/5 on rounds 9,10,11 then went back to unbroken swings. Tripped a few times on du’s. Wanted 15 rounds. Should not have broke those rounds. Mental. Grip was pretty hot though. DU’s lost their feel....

11/23/12 – OC Throwdown #3

Friday AM: 20 min AMRAP: 4 Muscle ups 6 OHS @ 135# 9 T2B 10 + 4 Muscleups+ 6 OHS Felt great during this. Muscleups were limiter. T2b fatigued my abs. I broke t2b almost immediately but kept rest short. Started singles on muscleups at round 6. Motor felt fine. OHS were cake. Rings were tough at the gym I was at. The straps were literally hung side by side so the rings were next to each other. Different but not much of a difference. Fun workout. Glad to get this done. Onward with...