1/30/13 – AM Swim + PM Test

AM Swim 25m on the min for 36 min (900m) @85% effort Done this morning, fasted BCAA’s. Averaged :22-:23. Feeling faster. Found a good rhythm for each split. Streamline + 3 breaths right, 2 full stroke, 3 breaths left, 2 full strokes, 2 breaths right. I’m not over rotating as much now either. I can tell because when I turn my head to breathe, half my mouth is still in the water. I have to spit some out during my exhale. My kick is feeling stronger as well. Small adjustments. I like this phase of practice. Great technique work. Recovery was great in between sets. PM 21-15-9 Power clean 185# Box jump 30″ 5:23 Power cleans were 6/5/5/2/1/1/1, 3/then singles, All singles.  Box jumps, bounded each one with a slight pause at top. I wanted to have done more tng on the power cleans but the gas just wasn’t there today. It would have slowed me on the box jumps. I feel like I handled it in singles well though. I’m no very happy with how my motor felt on this. I don’t feel like this would be very competitive with the top fellas....

1/29/13 – AM Airdyne MAP + PM EMOM Intervals

AM Airdyne 5 min z1 + Airdyne 30 seconds @85% Airdyne 30 seconds @50% x35 + Airdyne 5 min z1 Done. AM Fasted. Averaged 1800-1850 during 85%. Felt fine. Got a lot of sleep last night. Woke up feeling great. Back on track. Excited for PM. PM On the minute for 22 min Odd- 7 power clean 140# Even- 8 toes to bar + On the minute for 22 min Odd- 7 TnG deadlift 295# Even- 10 CTB chin ups Done. All unbroken. Two tears in the same spot as last week. Even wore grips and taped up, still tore. Humidity is pretty high tonight. Hands were really sweaty. That has a lot to do with it. I never tear when its cold and dry. Good energy tonight. Deadlifts felt easy. Glad to feel good...

1/28/13 – AM Row Intervals + PM Training/Test

AM Row 500m @85% Rest 2 min x8 1:40.8, 1:39.5, 1:40.3, 1:39.5, 1:39.2, 1:39.5, 1:38.6, 1:38.5 Felt good. These flew by. It’s warm here today so warmup was easy. Last set started to get spicy on the legs. Had pretty bad sore throat this morning when I woke. Still felt good though. A few hours after training though it hit pretty hard. Throat worsened and body is extremely achy and feverish. Went to the doc for a strep test. Came back negative which is a good sign. Going to rest tonight and see how I feel in the morning. I hate to miss tonights session. Looked really fun. Oh well, Onward. PM A. Squat snatch 2, 2, 1, 1; rest 3 min B. 1 1/4 back squat 5, 4, 3, 2, 1; rest 3 min + 50 hang squat clean for time...
1/27/13 – Rest

1/27/13 – Rest

Got up early and had our cooking done before church this morning. Great feeling having the whole day ahead of you. Cleaned the house a little bit, work on Mobility Kits for a while. Now time to relax. Last week after the competition, during my deload, it was nice to have some extra time to catch up on some projects I’ve wanted to knock out for a while. Several months ago I found this 1950’s vintage RCA Victor home stereo console at my dads cabin. Do you see what I see? I thought it would be a neat restoration project. It was pretty much stripped down from all the original components, so replacing the dial am/fm radio could be pretty difficult. Instead, I had the idea of retrofitting something modern into it. I love music and am constantly playing from my iPod Touch so why not go with something that I will use everyday. I had originally bought a big bad Pioneer home stereo receiver. It turned out to be more than I needed and was just too big to fit in the face of the radio. I wanted to keep it as original as possible. After several weeks of patience and the help of Brandi surfing the web we found a small Sony micro system with a wireless bluetooth connection. It turned out to be a perfect fit! Great sound too! I already had a set of home speakers I was going to use but this stereo came with a set of small components that sound great! Bluetooth pics up from across the house. I now roll over...

1/25/13 – AM Training/Test + PM Test

AM A. Split jerk clusters 1.1.1.1.1×3; rest 20 sec/rest 3 min 305, 315, 345X (4/5) Felt slow and choppy today. Didn’t feel sharp.Missed last jerk at 345. Hips were tired. 305: http://www.youtube.com/watch?v=U6QRY0lNNMo 315: http://www.youtube.com/watch?v=5NbyuXQ5JjM 345: http://www.youtube.com/watch?v=DQ65T9_CDCQ B. Push jerk; build to a tough single 305, 315, 325, 335, 345x These felt good. Never gone that heavy on a push jerk. 345 actually pushed me down. Never failed like that. 315: http://www.youtube.com/watch?v=ZaD9VvP5-fw 325: http://www.youtube.com/watch?v=1Zmf6kbe6vI 335: http://www.youtube.com/watch?v=b4lCcxXS-Ug 345 Miss: http://www.youtube.com/watch?v=UT3YhIQdZ3A + For time: 50 hspu 25 muscle ups 6:13 HSPU’s were weird today did 10/10/5 strict and fast then kipped in sets of 5 for the rest. I need to practice kipping. Muscleups felt good. 5/5/3/2, then 10 singles I kind of doubted my ability on this. I know I can do it faster. http://www.youtube.com/watch?v=0UqNnITylc4 PM 5-4-3-2-1 Back squat 315# Weighted chin up 44# 3:28 Strange workout. Felt like I wasted to much time putting a dip belt on and off for the pullups. Also watching video, doesn’t look like I was fully extending at the bottom of the pullup. Brandi said something to me almost toward the end and I fixed it. Back squats and pullups felt strong....