3/30/13 – Double Testing

Slept close to 9 hours last night. Feel pretty good. Kinda fuzzy feeling from the intense work yesterday.  Didn’t end up doing part 1 until about 11:30am. Started warming up around 10:30 am. AM for time: Run 800 m 30 squat snatch – 135# Run 800 m 10:27 First 800m around 3:12 Measured with wheel but lots of turns and it’s rainy and slippery. Not ideal conditions. Snatches – 3/3/3 then all singles. Tried to stay cool and control breathing but these kinda lit me up today. I think I was out the door under 7:00. I wanted to push harder on the snatches but I knew I would be shit on the run. Didn’t matter, I was still shit on the run. Tried to stride out the last 400m, energy was there but back and legs were cramped. Not very happy with the effort on this one. Recovered very fast. Should have pushed more. PM for time: 10 MU’s 30 DB snatch – 90# – 15/arm 7 MU’s 20 DB snatch – 90# – 10#/arm 4 MU’s 10 DB snatch – 90# – 5/arm 1 MU 8:00 http://www.youtube.com/watch?v=F3Sm_w4Jhf0&feature=youtu.be Done around 3:30 PM Muscleups, 5/5, 4/3, 4 UB, 1 unbroken obviously. Snatches were slow during the 30 and 20. Tough breathing. This movements gasses me. The last 10 I pushed hard. Not very happy with the 30 and 20. But, where I was slower on the snatches I feel like I caught up on the muscleups. Energy was good. Ready to eat and relax for a day. Glad to have Easter Sunday off. Excited to spend some time with my...

3/29/13 – Triple Testing

Woke up expecting a rest day for some reason. Schedule was changed in a drastic fashion. Feel great today. A little buzzed from the work last night but body feels loose. part 1: 21,15,9 thruster – 95# pull ups http://www.youtube.com/watch?v=heIn1M_SKGA&feature=youtu.be 2:04, PR  Sub 2 is there. I broke last 9 pullups Couldn’t hold on, dropped and did 2 singles. The difference from this and the 2:10 I did a few weeks ago was my thrusters. I tried to go bananas on the  first 21. I was a little too amped up, cuz my first 21 pullups were all out of wack. Cost me a few seconds. Would be cool to get a sub 2 next time. This was pretty spicy afterwards. rest 3 hours part 2: 3 rds for time: FS – 225# from ground x 12 10 HSPU 21 DU’s http://www.youtube.com/watch?v=0gA4gSlN7H8&feature=youtu.be 3:27, All Unbroken. Front squats felt good. Slow and steady. Could have pushed more. Doubted myself. HSPU’s kinda slow, first 2 rounds were strict then 5 strict/ 5 kip on last round. DU’s fast. Fun workout. Didn’t really hurt. rest 3 hours part 3: for time: Row 1K 50 burpees Row 1K 9:18 3:39 – first row 2:02 Burpees 3:25 – Second row http://www.youtube.com/watch?v=R-v0-RC1Ydc&feature=youtu.be Tried to stay about 85-90% on first row. Didn’t waste any time starting the burpees. Tried to push about 90% on those. My goal was to save plenty for the final row. I finished strong but I might have been way too conservative. Just didn’t hurt as bad as I was anticipating. Feeling pretty...

3/28/13 – AM Airdyne + Max Snatch/13.4 Open Workout

AM Airdyne 30 min. Z1 Felt good. Around 400 cal total. Energy is good today. Body feels good. Stretched for a while. PM Max Snatch + 13.4 Open Workout Ascending Ladder 3 C/J’s – 135# 3 T2B 6 C/J’s – 135# 6 T2B 9 C/J’s – 135# 9 T2B… 255#, 265#, 270# PR, 275#PR, 280X Felt GREAT! Technique didn’t feel amazing, but I feel fast and strong. Very happy. I think there’s a lot more there. + 112 reps CJ’s: 3 3, 3, 3,3,3 3/1/1/1/1/1/1/1/1/1 Singles x 15 Singles x 18 T2B: 3 6 9 6, 6 6,5,3,2 4 T2B still need some work. I think the set of 15 cj’s was slow and that’s what cost me. I should have also one some tng on 18. Could have given me 15-20 more seconds for the t2b. Oh well. We’ll see how this holds up.  265#: http://www.youtube.com/watch?v=csUcf3XdNzo&feature=youtu.be 270#: http://www.youtube.com/watch?v=vCEPGBrPJnM&feature=youtu.be 275#:...

3/27/13 – AM Swim + PM EMOM Training

AM Swim 25m @90% rest 30 seconds x30 Done, AM Fasted. BCAA’s. Felt great, averaged :20-:21 PM EMOM for 18 min: Odd- 3 power snatch 155# Even- 3 muscle ups + EMOM for 18 min: Odd- 3 squat clean 225# Even- 3 parallete hspu + EMOM for 18 min: Odd- 30 seconds airdyne @90% even- 10 knees to elbow Done. Took a while to get warm. Body is pretty stiff. Energy is good though. Did some tng with the 155. Squat cleans were all singles. Felt good. Averaged about 20-21 cal per :30 on the...

3/25/13 – AM Row/AD/DU + PM Training/Test

AM Row 30 seconds @85% row 30 seconds @50% x10 + Airdyne 30 seconds @85% airydne 30 seconds @50% x10 + Double unders 30 seconds @85% rest 30 seconds x10 Done this AM. Fasted, BCAA’s. Row – Averaged 150m, 1:40 pace Airdyne – Around 84 rpm, a little less than the last week of 30/30’s DU’s – 30,55,50,50,50,55,55,55,55,60 = 515 total Fun session. Transitions were tricky trying to keep the breathing cool. Good sleep last night. Feeling better today. It’s a much brighter day out. PM A. Power snatch; 3 reps on the min for 10 min @65% 1rm Done. 155#. All singles. Fast and easy. B. Back squat 2, 2, 1, 1, 1; rest 3 min 385 x 2, 395 x 2, 405 x1, 415 x1, 430 x1 + 395 x 2: http://www.youtube.com/watch?v=l81Zj-WczcQ&feature=youtu.be 405 x 1: http://www.youtube.com/watch?v=_0-i6WQT8-c&feature=youtu.be 415 x 1: http://www.youtube.com/watch?v=F870xJ5eA_4&feature=youtu.be 430 x 1: http://www.youtube.com/watch?v=beD649t0sWs&feature=youtu.be For time: 30 TGU 2 pood 20 wall walks 10 rope climbs 18:08 TGU’s, about 8:20, slow and steady. Tried to keep rest minimal. Wall Walks, around 4:00. Rope Climbs, about 5:00, Tried to attack these. Last 2 were really tough. Tough workout. Fun though. Crappy movements, but...