Daily score: 6
Workout:
A. Squat snatch clusters; 1.1.1x6; rest 10 sec/rest 90 sec
90, 95, 95, 95, 100, 100
B. Squat clean and jerk; build to a moderate effort triple
115
C. Front sqaut; 5, 4, 3, 2, 1; rest 2 min
125, 130, 140, 150, 160
+
For time with weighted vest:
Run 800m
…
2 rounds
20 strict pull ups
30 ring push ups
50 air squats
...
run 800m
12.5# added to vest
28:04
Still just feeling worn out. I slept great last night. Got a little light headed after some of the snatch clusters and clean and jerks. I would have gone farther on the clean and jerk but that was 'moderate' for sure. Front squats went well. Just seems like things felt heavier than they should today. Running however felt pretty good. Strict pull ups definitely felt easier on the shoulders than kipping. The ring push ups strangely felt better than on the floor last week. Of course there were fewer and my vest weighed less. Happy to have stuck with this one and gonna do my best to make the most of my 'recovery' day tomorrow even though it's a long day at work. Thanks!
Tuesday, May 7, 2019
May 6, 2019
Daily score: 4 (worked all night, did this on very little rest)
Workout:
Mountain biking
2+ hours, 13 miles
To be honest this ride felt awful. It was a beautiful day and I didn't wanna sleep it away. Plus, I needed to be tired to sleep at night. I thought I'd just take it easy and be fine. Which I was fine. It just is such a 'no fun' feeling to ride with no gas in the tank. I even got a little shaky and felt like my balance was 'off'. I cased it once into the bushes and have a nice bruise on my thigh but that wasn't so bad. I would like to think practicing suffering like this will make me tougher even if it's not a great training session per se. Hope so. The bad ones make the good ones feel great right!? Thanks!
Workout:
Mountain biking
2+ hours, 13 miles
To be honest this ride felt awful. It was a beautiful day and I didn't wanna sleep it away. Plus, I needed to be tired to sleep at night. I thought I'd just take it easy and be fine. Which I was fine. It just is such a 'no fun' feeling to ride with no gas in the tank. I even got a little shaky and felt like my balance was 'off'. I cased it once into the bushes and have a nice bruise on my thigh but that wasn't so bad. I would like to think practicing suffering like this will make me tougher even if it's not a great training session per se. Hope so. The bad ones make the good ones feel great right!? Thanks!
Sunday, May 5, 2019
May 5, 2019
Daily score: 6 (tired, tight low back)
Workout:
AM
Swim 1000y continuous
See below
PM
A. Strict press; 5, 4, 3, 2, 1; rest 2 min
75, 85, 90, 95, fail 100, fail 95, fail 90
B. Weighted pull ups; 2-3x5; rest 2 min
20x3
20x3
20x3
20x3
25x2
C1. Bent over barbell rows; 6-8x4; rest 2 min
90x8
95x8
95x8
95x8
C2. Bench press; 6-8x4; rest 2 min
85x8
90x9
95x8
100x8
D. HS walk tech work 15-20 min
Done
+
10 min amrap:
10 cals row
5 CTB pull ups
3 strict hspu
5 rounds
I probably should have mentioned this in yesterday’s post but just to give a more well rounded picture of my weekend: it’s been busy. It was my 20 year high school reunion and I went out Friday night with some friends that were in town for it and was up until 2am. I woke up Saturday morning at 7 in order to take care of the dog and ride from 10-4p. Then I had a house warming party I had to go to. I slept great last night, probably 10 hours. But I do think the tiredness hit me today versus yesterday. I drove to the pool this morning only to find it closed! Super bummed because that swim would have been great recovery. I had my ultrasound for whatever is causing my lower abdominal pain this afternoon so unfortunately I couldn’t swim later. And now I am at work all night this tonight.
The gym workout started with a bit of a surprise. After pressing 95 twice, I put 100 on the bar and could barely move it. Then the same with 95...then maybe 1/3rd of the way with 90, so I called it good and moved on. I took that as a warning and didn’t do anything to crazy the rest of the session. My low back was slightly twingy at times with the barbell rows so I had to really focus on bracing. Terrible handstand walk session. I just couldn’t go far without one piece of the puzzle falling apart. Rather than getting upset I spent some time working on freestanding holds. Amrap went well. I had to do the ctb as singles and they were hard. I did all the hspu’s unbroken. Hoping for some sleep tonight! Thanks!
Workout:
AM
Swim 1000y continuous
See below
PM
A. Strict press; 5, 4, 3, 2, 1; rest 2 min
75, 85, 90, 95, fail 100, fail 95, fail 90
B. Weighted pull ups; 2-3x5; rest 2 min
20x3
20x3
20x3
20x3
25x2
C1. Bent over barbell rows; 6-8x4; rest 2 min
90x8
95x8
95x8
95x8
C2. Bench press; 6-8x4; rest 2 min
85x8
90x9
95x8
100x8
D. HS walk tech work 15-20 min
Done
+
10 min amrap:
10 cals row
5 CTB pull ups
3 strict hspu
5 rounds
I probably should have mentioned this in yesterday’s post but just to give a more well rounded picture of my weekend: it’s been busy. It was my 20 year high school reunion and I went out Friday night with some friends that were in town for it and was up until 2am. I woke up Saturday morning at 7 in order to take care of the dog and ride from 10-4p. Then I had a house warming party I had to go to. I slept great last night, probably 10 hours. But I do think the tiredness hit me today versus yesterday. I drove to the pool this morning only to find it closed! Super bummed because that swim would have been great recovery. I had my ultrasound for whatever is causing my lower abdominal pain this afternoon so unfortunately I couldn’t swim later. And now I am at work all night this tonight.
The gym workout started with a bit of a surprise. After pressing 95 twice, I put 100 on the bar and could barely move it. Then the same with 95...then maybe 1/3rd of the way with 90, so I called it good and moved on. I took that as a warning and didn’t do anything to crazy the rest of the session. My low back was slightly twingy at times with the barbell rows so I had to really focus on bracing. Terrible handstand walk session. I just couldn’t go far without one piece of the puzzle falling apart. Rather than getting upset I spent some time working on freestanding holds. Amrap went well. I had to do the ctb as singles and they were hard. I did all the hspu’s unbroken. Hoping for some sleep tonight! Thanks!
May 4, 2019
Daily score: 8
Workout:
Outdoor day
Mountain biking
6 hours, 26-27 miles, 5000 feet elevation gain
Sandy ridge trail, 2 full loops plus one ride up to flow motion and down.
1st climb: 39:39
2nd climb: 41:30
My plan for this day was to ride all day and stop when I just couldn't go anymore. And I did that. I called it at the end of the day mostly d/t low back tightness and neck strain starting to give me a headache. My technical skills are getting so much better it's making riding even more fun. I think I did well with nutrition this ride too. I'm eating a snack every 45 mins. I didn't hydrate quite enough though, got a few cramps in the evening and didn't pee the whole time until I was done. Feeling great the next day other than a tight low back and wanting to do nothing today. And damn if I don't have to work night shift tonight. Oh well, thanks!
Workout:
Outdoor day
Mountain biking
6 hours, 26-27 miles, 5000 feet elevation gain
Sandy ridge trail, 2 full loops plus one ride up to flow motion and down.
1st climb: 39:39
2nd climb: 41:30
My plan for this day was to ride all day and stop when I just couldn't go anymore. And I did that. I called it at the end of the day mostly d/t low back tightness and neck strain starting to give me a headache. My technical skills are getting so much better it's making riding even more fun. I think I did well with nutrition this ride too. I'm eating a snack every 45 mins. I didn't hydrate quite enough though, got a few cramps in the evening and didn't pee the whole time until I was done. Feeling great the next day other than a tight low back and wanting to do nothing today. And damn if I don't have to work night shift tonight. Oh well, thanks!
Thursday, May 2, 2019
May 2, 2019
Daily score: 6 (good spirits but kinda achy, tired body, mostly a tight low back)
Workout:
A. Squat snatch; 6 doubles 80-85% 1rm; rest 2 min
95, 95, 95, 100, 100, 100
B. Back squat; 10 sets of 3 @82% 1rm; rest 90 sec
done, at 155
+
5 rounds for time:
10 KBS 2 pood (russian)
10 wall balls
10 TTB
30 double unders
24kg KB
12:14 (TTB 6/4, everything else all unbroken)
After two hard days of activity I thought getting through this one might be rough but my body surprised me. I actually felt great. Had to really focus on keeping tension in the upper body for the snatches, arms were a bit shaky. And had to do the same for my low back on the squats. But I didn't have to cut weight back or anything. I did cut back on the KBS weight just out of concern for my low back. I picked up speed as I went throughout the WOD and managed all the DU's unbroken. The only thing I split were the TTB. Now I'm ready for a recovery day! Thanks!
Workout:
A. Squat snatch; 6 doubles 80-85% 1rm; rest 2 min
95, 95, 95, 100, 100, 100
B. Back squat; 10 sets of 3 @82% 1rm; rest 90 sec
done, at 155
+
5 rounds for time:
10 KBS 2 pood (russian)
10 wall balls
10 TTB
30 double unders
24kg KB
12:14 (TTB 6/4, everything else all unbroken)
After two hard days of activity I thought getting through this one might be rough but my body surprised me. I actually felt great. Had to really focus on keeping tension in the upper body for the snatches, arms were a bit shaky. And had to do the same for my low back on the squats. But I didn't have to cut weight back or anything. I did cut back on the KBS weight just out of concern for my low back. I picked up speed as I went throughout the WOD and managed all the DU's unbroken. The only thing I split were the TTB. Now I'm ready for a recovery day! Thanks!
May 1, 2019
Daily score: 7 (some soreness but not as bad as I thought I'd be)
Workout:
Outdoor day
Mountain biking
22 miles, 4:25 hours/minutes, 4000 feet elevation gain
1st climb: 37 mins
2nd climb: 42 mins
1st lap: 2:07
2nd lap: 2:18
(Sandy Ridge Trail)
I got a surpise day off work today and it was gorgeous weather so I skipped the gym and hit the trail. This is a loop I usually just ride once, long steep climb and lots of technical stuff. I did it twice today and held up pretty well. Technical skills are really solidifying. I rode alone and really got into the 'flow'. Legs felt great the whole time and really feel pretty good the next day. Low back got tight on the second climb. Neck and shoulders/arms got kinda sore, I think mostly fatigued from the previous weight vest workout. My arms are so sore the morning after this ride. Body is pretty tired. I'm going to workout this evening but will probably need to tone down the intensity. Thanks!
Workout:
Outdoor day
Mountain biking
22 miles, 4:25 hours/minutes, 4000 feet elevation gain
1st climb: 37 mins
2nd climb: 42 mins
1st lap: 2:07
2nd lap: 2:18
(Sandy Ridge Trail)
I got a surpise day off work today and it was gorgeous weather so I skipped the gym and hit the trail. This is a loop I usually just ride once, long steep climb and lots of technical stuff. I did it twice today and held up pretty well. Technical skills are really solidifying. I rode alone and really got into the 'flow'. Legs felt great the whole time and really feel pretty good the next day. Low back got tight on the second climb. Neck and shoulders/arms got kinda sore, I think mostly fatigued from the previous weight vest workout. My arms are so sore the morning after this ride. Body is pretty tired. I'm going to workout this evening but will probably need to tone down the intensity. Thanks!
Wednesday, May 1, 2019
April 30, 2019
Daily score: 8
Workout:
3 sets with weighted vest:
Run 400m
30 pull ups
60 push ups
80 air squats
Run 400m
15# vest
65:50
+
Stretching/mobility work 20-30 min
done
Wow was this hard. The run was no big deal, a little harder on the ankles/shins/knees with the vest but not bad. Butterfly pull ups with the vest are hit and miss for me so I did a combo. I did singles, doubles, and a few triples. Hands were close to tearing but didn't. The push ups I had to do in 2's and 3's. And the squats were fine, but never as easy as you think they'll be. I did run an 800m between each set, as written. Pretty sore in every aspect surrounding my shoulders the next morning. And I was exhausted last night. Thanks!
Workout:
3 sets with weighted vest:
Run 400m
30 pull ups
60 push ups
80 air squats
Run 400m
15# vest
65:50
+
Stretching/mobility work 20-30 min
done
Wow was this hard. The run was no big deal, a little harder on the ankles/shins/knees with the vest but not bad. Butterfly pull ups with the vest are hit and miss for me so I did a combo. I did singles, doubles, and a few triples. Hands were close to tearing but didn't. The push ups I had to do in 2's and 3's. And the squats were fine, but never as easy as you think they'll be. I did run an 800m between each set, as written. Pretty sore in every aspect surrounding my shoulders the next morning. And I was exhausted last night. Thanks!
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