12/29/12 – Saturday Triple

AM Airdyne 30 seconds @85% Airdyne 30 seconds @50% x35 Done. 9 AM Fasted. Felt ok today. Stayed around 1850 cal/hr ave Noon A. Build to a 1rm snatch 220, 231, 245, 253, 265X, 265X 253 pull felt great, but the catch felt heavy as crap. 265 didn’t even feel close. Hips do not feel strong. 245# http://www.youtube.com/watch?v=f8vJMiVXJdQ 253# http://www.youtube.com/watch?v=SnCk5uxrUtg 265# Miss http://www.youtube.com/watch?v=4wUv8GcEkTQ B. Build to a 1rm clean and jerk 275, 285, 297, 308 308 pretty much took it out of me. I was smoked. This weight has never felt so heavy. I sure hope it was from all the pulls yesterday. Took more time on the lifts this week but I just do not feel as strong or fast as usual. http://www.youtube.com/watch?v=n35DV4ynYkI + For time: 100 wall balls 90 double unders 80 ghd sit ups 70 kbs 2 pood 60 ring dips 50 back extensions 40 thrusters 95# 30 burpees 20 power clean 155# 10 shoulder to OH 185# 29:39 http://www.youtube.com/watch?v=eHnrwq4Pyzs Damn. This was a tough one. Pretty disappointed in the outcome. Wallballs were 25, then sets of 15. DU’s tripped once. GHD’s took me 5 MINUTES! Swings were sets of 10. Ring dips were 5’s. Back E’s were 10’s then 5’s. Thrusters were the worst. Sets of 5. My lower back was lit up! Burpees were very slow  Power Cleans were quick singles. STO was from the floor and I did 5 sets of 2. I just didn’t feel very strong during this workout. Not excited. PM Row 30 min Z1 Done. 2:07 pace. 7050m covered. Smoked. When someone has been given much, much will be required in return; and when someone has...

12/28/12 – AM Row Intervals + PM Training/Test

Was asleep by 9:30 last night, woke at 8am. Weighed in this morning at 191. I hope my appetite comes back today. Not eating as much as I normally do.  AM Row 500m @1:38 pace rest 2 min x8 Done at 8:30 am fasted. Felt good. Good warmup. Body feels recovered and fresh.  Average for all 8 was 1:38.2  Last two started to become spicy. Legs were screaming. Recovered fast though. Just speed up the stroke rate when the pain kicked in. Good session. PMA. TnG squat snatch; 3 reps on the min for 12 min @63% 1rm Done. At 165#. Felt easy.  http://www.youtube.com/watch?v=kGDgl4GZt4A B. TnG power clean 3 reps x10 sets @225#; rest 45 seconds bw sets Done. Easy.  http://www.youtube.com/watch?v=jKpajv6IX5Y C. Build to a max power snatch in 4 attempts 200#, 220#, 230#X, 230# Felt good. Better than last week doing the 1RM power clean. http://www.youtube.com/watch?v=ZiL2zXT8NS8 + 21-15-9 Burpees CTB chin ups 3:00 Went 97% on burpees. Butterflied first 21 ctb pullups. Felt great. Couldn’t hold the butter fly for the 15. Last 9 I was missing reps left and right. NOT grip. Couldn’t get my chest to the bar. I know I can go faster on this but I guess I’m also glad I failed a few reps. Means that I took a chance and pushed the pace. http://www.youtube.com/watch?v=ikp0UTuhnVU You are the light of the world – like a city on a hilltop that cannot be hidden. No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. In the same...

12/27/12 – AM Swim + PM Hike

AM Swim 50m @90% Rest 1 min x10 Rest 6 min x2 :48-:52 for each set. Felt great. PM 60 min hike unloaded Awesome. Went Shelby Farms trails and just walked around. HR was about 85 bpm. Pretty flat terrain. Felt good to get out and move. Appetite is still not completely back. Having some trouble putting meals down. For to me, living means living for Christ, and dying is even better. But if I live, I can do more fruitful work for Christ. So I really don’t know which is better. I’m torn between two desires: I long to go and be with Christ, which would be far better for me. But for your sakes, it is better that I continue to live. Phillipians 1:21-24 Your mind is an instrument of vision. You can endure and accomplish anything if you envision God’s purposes for you and your ultimate destiny with Him in...

12/26/12 – Recovery Airdyne + MAP

AM Run 400 @90% Rest 1:1 x10 AM Airdyne 30 min @125-135 bpm Felt good. Averaged 130 easy. PM 5 min amrap @80% 10 kbs 1.5 pood 10 burpees 5+2 swings http://www.youtube.com/watch?v=XtxnrwTWX4k&feature=youtu.be rest 5 min 10 min amrap @90% 10 power clean 95# 20 double unders 30 calories airdyne 3 + 27 cal Felt ok. Legs felt slow and tired. http://www.youtube.com/watch?v=o1nZHxgIPFA&feature=youtu.be Rest 5 min 5 min amrap @100% 5 power clean and jerk 135# 5 bar facing burpees 10 box jumps 24″ 4 + 2 burpees Felt aweful. No control. Just wanted to get through it. Felt the sickness from the day before kick in. http://www.youtube.com/watch?v=D3iJv3hKjIg&feature=youtu.be Hasn’t God chosen the poor in this world to be rich in faith? Aren’t they the ones who will inherit the Kingdom he promised to those who love him.? James...

AM Airdyne 30 min @125-135 bpm PM A. Clean and jerk; 2 reps x10 sets; rest 45 seconds bw sets (light/moderate load) B. Split jerk clusters 1.1.1×3 rest 15 seconds/rest 3 min + EMOM for 10 min: Odd- 5 thrusters 135# Odd- 5 muscle ups + EMOM for 10 min: Odd- 5 OHS 135# Even- 10 toes to bar Merry Christmas! Been up since 4am on the toilet. Caught some kind of stomach bug. Not sure if it was something I ate or airborne. Planned to wake up at 6 am, knock out part 1, rest. Knock out part 2 around 11 am. Then go and visit family. After getting up at 7 and moving around, training is out of the question today. Stomach is so queezy, and it’s really hard to eat. Frustrating, felt really good yesterday and body feels recovered. Oh well.  Those who belong to Christ Jesus have nailed the passions and desires of their sinful nature to his cross and crucified them there. Since we are living by the Spirit, let us follow the Spirit’s leading in every part of our lives. Let us not become conceited, or provoke one another, or be jealous of one another.  Galatians...