10/30/15 – AM Testing + PM Testing

AM A. Squat snatch clusters; build to a tough single quickly + open workout 14.5 (thrusters/burpees) + C1. Natural knee extensions; 10 reps x4; rest 30 sec C2. Side to side cossack squats; 10 reps per side x4; rest 30 sec C3. Single leg good mornings; 10 reps x4/side; rest 30 sec C4. Banded bird dogs; 10 reps x4/side; rest 3 min A. Worked up to 255. Missed 265 twice. Weird, I felt REALLy good warming up. Like I felt freaking solid, but then after 245, shit just felt heavy. I actually missed 265 behind me which happens like every 2 years. Didn’t sweat it, just moved on. + 14.5 12:33, probably a little too conservative in the front end. But hard to know because I pushed hard from 12 on. I’m happy with effort but tough to be content as I know what been done before. Weird feeling. Even though a lot slower than a few years ago, I didn’t hurt near as bad (go figure) and recovered quickly. In other words, I wasn’t messed up for very long, which tells me I jsut didn’t hurt long enough during. Burpees were just too slow. Thrusters felt fine. + C1/C4. Felt good. Love this stuff. PM Open workout 13.4 (PCJ/TTB) 98 reps. (Finished 15’s then 8 c/j’s.) This felt good, but can definitely play with the reps better.  C/J: 3, 3/3, 3/singles, singles, 8 tng    :0  TTB: 3, 6, 9, 10/2, 15  TTB’s felt fine. I should have been tougher on the c/j’s and stuck to more tng deep in the 9’s and some 12’s. Then could have also gotten...

10/28/15 – AM Training + PM Training

AM A. Power clean x3/hang power clean x3 – rest 2 min x6 complexes @225# B. Deadlift; 20 AFAP 225# x3; rest 2 min + 4 sets: Row 500m @1:43 pace 2 min amrap @sustainable game pace: 5 hang power clean and jerk 5 kipping hspu 5 TTB rest 3 min bw sets (rest 6 min bw sets 2/3) A. Done. Felt sharp, but not as poppy on the HPC as how I was throwing around sets of 10 on the 225  from Saturday. Maybe the 3 power cleans take a bit more out of it. Either way, felt good. B. Done. :26,:25,:24 each. I want fast, but not “GRID” speed.  + 4 sets: 2 rounds, 2 rounds, 2 rounds, 2rounds + 2 HPC/J. Very happy with how this felt. It was tough, but not burying. The row was a good challenge and transitioning from a high pace row to those movements was really good practice. The first few sets I would take a few big breaths before starting the complex, but on sets 3 and 4 I realized it didn’t matter if I went right into it, I still recovered at pretty much the same point during the AMRAP. So that was good learning. Learned to still keep moving even though I “think” I’m lit up. Good session. PM  Airdyne/assult bike 6 seconds @100% bike 24 seconds @~10 min max effort pace bike 30 seconds @50% effort x30 + mobility work 30 min (performed as… 30 seconds locomotion work 60 seconds rolling out 30 seconds locomotion work 2 min band distraction stretch per side) Intervals done. Felt great! Not...

10/27/15 – Recovery

AM Row 10 min easy Run 10 min easy Airdyne 10 min easy + 45 min mobility work PM Row 10 min easy Run 10 min easy Airdyne 10 min easy + 45 min mobility work Both sessions done. Felt great to just break a sweat and move today. Not as wrecked after Monday like the last few weeks but still felt good to recovery. I feel mentally recovered more than anything. I’m ready to attack...

10/27/15 – AM Training/Testing + PM Training

AM A. Snatch x3/hang squat x3/OHS x3 – accumulate 6 unborken complexes @155# not for time B. Thrusters; 10 AFAP 225# x3; rest 3 min (CF speed, not grid speed) + Open workout 15.3 (WB/muslce up/DU) A. Done. All sets felt pretty sharp, but this kinda lit me up. Rested about 2-3 minutes between each set. B. Done. No sets ubroken. Hitting 10 today would have been a grind and I don’t think that was the purpose. Can’t tell if I’m just off or if my legs are tired from the previous complexes. Sets were 5/5, 4/3/3, 4/3/3. + 15.3: 2 rounds + 60 double unders (431). Did not feel great going into it. Just winded and tired feeling. Tough session on Monday morning. It wasn’t in me today so I just used this as practice. In that sense I felt ok. I think last year when I did this I was 3 rounds + some MU’s.  PM A. Bent over wide grip barbell rows; 6-8×5; rest 2 min B. Weighted pull up clusters; 2.2.2×5; rest 20 sec/rest 2 min + 10 sets: 10 burpees 10 CTB pull ups 10 kipping hspu + C. Side plank on hand; 30 seconds x5/side; rest 1 min bw sides D1. Intermediate shrimp squats; 5 slow controlled reps per side x4; rest 1 min D2. Single leg back extensions; 10-12×4; rest 1 min A. 145, 155, 165,175,185 B. 35#, 43#, 66#, 53#, 53# – Overshot so went back down. + 10 sets: Took me around 26 min total to complete. I rested close to 1:1 to keep all sets unbroken. Burpees were smooth, CTB fast, short rest before...

10/24/15 – AM Recovery + PM Training

AM 120 min EN1-2 cyclical work + mobility (5 min cyclical, 5 min mobility, 5 min mobility, 3 min alternating locomotion… until 120 min is completed) Done. Feeling good today! Slept great last night and I’m not sore at all! I mean really great, natural sleep. Good stuff! I’m amped up. PM 3 rounds for time: 10 hang power clean 225# 20 calories airdyne rest 5 min 10 min amrap: 10 power snatch 95# 10 calories rowing 10 deadlift 225# 10 calories rowing + A. Hollow body holds; 30 seconds x5; rest 30 seconds B. Side plank on hand; 30 seconsd x6/side; rest 1 min bw sides C. DB side bends; 12-15×3; rest 1 min bw sides 3RFT: 3:31 – HPC’s unbroken and fast. The 2 spots I could have sped up would be the first and second A/D both were around :55. The last 20 took about less than 30 I think. I held back a little on those as I wanted to get off quick and get to the bar as I knew I could crush the HPC’s. I still had a lot more. FUN workout!  + Rest 5 min + 4 + 10 PS + 6 Cal row. Tough, but felt good. Lower back was limiter here. I mean breathing too, but the lower back was tiiiight. Much better though in terms of how It affected me. I was able to push through it and grind. Fun session. I’m happy with how I recovered after the first piece. I think right now, this is what I need to be doing. I could have shaved off 10-15 seconds off the first...