I waited a few hours and redid it. This time with a better attitude. I got tired a little quicker because I already rowed hard 3500m but I was able to stick with it to the end.
18:21/1:50.2 average.
I think I could have been under my goal of 18:00 had I been in a better mental state.
Either way I feel better about redoing it.
Wednesday, December 31, 2014
5k row
Sleep - HRS - 7
> Stress - 1 to 10 (10 being really stressed) - 8
> Mental Fatigue - 1 to 10 (10 being very tired) - 9
> Physical Fatigue - 1 to 10 (same) - 5
> Mood - 1 to 10 - 7
DNF -
I got to 3500m with 1:49 pace average. I was shooting for sub 18:00.
Physically I felt capable but mentally I couldn't push myself to keep that pace for the last 1500m.
Still mentally drained. Really pissed about this. Iv'e never quit a workout when I was on a decent pace like this.
I'll be better tomorrow. I don't have as much going on.
> Stress - 1 to 10 (10 being really stressed) - 8
> Mental Fatigue - 1 to 10 (10 being very tired) - 9
> Physical Fatigue - 1 to 10 (same) - 5
> Mood - 1 to 10 - 7
DNF -
I got to 3500m with 1:49 pace average. I was shooting for sub 18:00.
Physically I felt capable but mentally I couldn't push myself to keep that pace for the last 1500m.
Still mentally drained. Really pissed about this. Iv'e never quit a workout when I was on a decent pace like this.
I'll be better tomorrow. I don't have as much going on.
Tuesday, December 30, 2014
December 30-DNF
Sleep - HRS - 5
> Stress - 1 to 10 (10 being really stressed) - 9
> Mental Fatigue - 1 to 10 (10 being very tired) - 9
> Physical Fatigue - 1 to 10 (same) - 6
> Mood - 1 to 10 - 9
I started the workout to see if I felt better. I tried to zen out prior but my mental fatigue and stress was too much today. Dec and Jan are usually rough for me.
Here is a list of the shit I am doing in the next 20 days in addition to the normal stuff it takes to run the gyms and family stuff.
gym vs gym competition
start an 8 week nutrition challenge
Freeze Fest and all of the work that goes with it (One of my partners just quit)
prepping for a beginning of the year coaches meeting
creating outline for team based athlete camp + promotion for it.
starting CF kids program
Starting Yoga/conditioning program
starting coach mentoring program
organizing a free week promotion.
Some of this stuff I assigned to coaches but I ended up doing a lot of it.
Sorry this turned into a venting session.
Going to get some work done and hopefully that alleviates some of the stress.
Dec 29
A. TnG Power Snatch - 3 x 3.3.3; rest 20sec + 2min (build)
1st cluster 165lbs
2nd cluster 175lbs
3rd cluster 185lbs
B. Snatch High Pull - 4 x 3; rest 2min (build, use straps)- I worked up to 185lbs, I didn't have straps but I will get some.
+
1.2.3.4.5.6.7.8.9.10
UB sets of CTB Pull-ups for time
*must releast the PU bar b/t every set
**top time - 1:16
1:38, I was disappointed in this, I didn't take enough time between sets 7, 8, and 9. I thought I could push through it but ended up doing set 9 in 2 sets and 10 in 3 sets (I didn't drop off the bar but had to restart my kip)
+
For time:
15 KB Swings @ 2pood
5 Muscle-ups
Airdyne 2min @ easy recovery pace
x4
I don't have a total time but I know I did the 15 swing + 5 Mus all at :48-:52. All Unbroken.
1st cluster 165lbs
2nd cluster 175lbs
3rd cluster 185lbs
B. Snatch High Pull - 4 x 3; rest 2min (build, use straps)- I worked up to 185lbs, I didn't have straps but I will get some.
+
1.2.3.4.5.6.7.8.9.10
UB sets of CTB Pull-ups for time
*must releast the PU bar b/t every set
**top time - 1:16
1:38, I was disappointed in this, I didn't take enough time between sets 7, 8, and 9. I thought I could push through it but ended up doing set 9 in 2 sets and 10 in 3 sets (I didn't drop off the bar but had to restart my kip)
+
For time:
15 KB Swings @ 2pood
5 Muscle-ups
Airdyne 2min @ easy recovery pace
x4
I don't have a total time but I know I did the 15 swing + 5 Mus all at :48-:52. All Unbroken.
Sunday, December 28, 2014
Dec 24 -27
Dec. 24 -
#1
A. Clean Grip Deadlift - build to tough triple; rest as needed - I ended up doing some clean pulls here, I built to a triple at 320lbs
B. Ring Dip - 3 x AMRAP+AMRAP+AMRAP; rest 30sec b/t AMRAP's + 2min b/t sets - 29-8-6, 2 min rest 10-8-6
C. KB Swing - 4 x 20 TOUGH reps for time; rest 90sec (2pood ++) - Completed at 2 pood (that's the biggest I have for KB)
+
5 Rounds for time
15 Deadlift @ 155#
15 Bar-facing Burpees - 7:19
+
20x
Airdyne - 30sec @ 85% effort
Airdyne - 30sec @ 50% effort - Completed
Dec 25 - Rest
Dec. 26
- I joined the Gym WOD and did exactly what you told me not to but it felt good to Oly lift again. I warmed up with Crossover Symmetry and took my time building.
Heavy set of 5 TNG Snatch (I got 225 which is PR for 5)
10-9-8-7-6-5-4-3-2-1
30lb Wall-balls
Burpee box jump overs 24''
8:39
Dec. 27th -
I only had 1.5 hours during an open gym slot.
A. Bnk Snatch Grip Push Press - build to moderate 5; rest as needed (hold OH 3sec & stabilize) - Completed at 185lbs
B. Muscle-up Clusters - 3 x 3.3.3 perfect reps NOT for time; rest as needed b/t rounds - Completed
For time:
30cals Row
20 Back Squats @ 135#
30cals Row
Rest 6min
x3
Rd 1 - 3:48
Rd 2 - 3:54
Rd 3 3:44
.
#1
A. Clean Grip Deadlift - build to tough triple; rest as needed - I ended up doing some clean pulls here, I built to a triple at 320lbs
B. Ring Dip - 3 x AMRAP+AMRAP+AMRAP; rest 30sec b/t AMRAP's + 2min b/t sets - 29-8-6, 2 min rest 10-8-6
C. KB Swing - 4 x 20 TOUGH reps for time; rest 90sec (2pood ++) - Completed at 2 pood (that's the biggest I have for KB)
+
5 Rounds for time
15 Deadlift @ 155#
15 Bar-facing Burpees - 7:19
+
20x
Airdyne - 30sec @ 85% effort
Airdyne - 30sec @ 50% effort - Completed
Dec 25 - Rest
Dec. 26
- I joined the Gym WOD and did exactly what you told me not to but it felt good to Oly lift again. I warmed up with Crossover Symmetry and took my time building.
Heavy set of 5 TNG Snatch (I got 225 which is PR for 5)
10-9-8-7-6-5-4-3-2-1
30lb Wall-balls
Burpee box jump overs 24''
8:39
Dec. 27th -
I only had 1.5 hours during an open gym slot.
A. Bnk Snatch Grip Push Press - build to moderate 5; rest as needed (hold OH 3sec & stabilize) - Completed at 185lbs
B. Muscle-up Clusters - 3 x 3.3.3 perfect reps NOT for time; rest as needed b/t rounds - Completed
For time:
30cals Row
20 Back Squats @ 135#
30cals Row
Rest 6min
x3
Rd 1 - 3:48
Rd 2 - 3:54
Rd 3 3:44
.
Tuesday, December 23, 2014
Dec 22-23
Dec-22
Sleep - HRS - 7
> Stress - 1 to 10 (10 being really stressed) - 5
> Mental Fatigue - 1 to 10 (10 being very tired) - 5
> Physical Fatigue - 1 to 10 (same) - 5
> Mood - 1 to 10 - 5
A. Back Squat - 20,20,20; rest 2min (build to tough 20...not 20RM)- 235lbs, it was taxing but I didn't have any issues with it.
+
10min Cap:
10 Box Jumps @ 30"
100m Row
20 Box Jumps @ 30"
200m Row
30 Box Jumps @ 30"
300m Row
40 Box Jumps @ 30"
400m Row
50 Box Jumps @ 30"
500m Row
I got through 31 box jumps in the set of 50. They were hard after the squats. I bounded them all only missing a few. Wasn't a super fast pace but it felt ok.
Dec-23
Airdyne/Run - 30min @ Z1 (mixed...weather permitting) - Completed
+
Mobility - 30min - Completed
Sleep - HRS - 7
> Stress - 1 to 10 (10 being really stressed) - 5
> Mental Fatigue - 1 to 10 (10 being very tired) - 5
> Physical Fatigue - 1 to 10 (same) - 5
> Mood - 1 to 10 - 5
A. Back Squat - 20,20,20; rest 2min (build to tough 20...not 20RM)- 235lbs, it was taxing but I didn't have any issues with it.
+
10min Cap:
10 Box Jumps @ 30"
100m Row
20 Box Jumps @ 30"
200m Row
30 Box Jumps @ 30"
300m Row
40 Box Jumps @ 30"
400m Row
50 Box Jumps @ 30"
500m Row
I got through 31 box jumps in the set of 50. They were hard after the squats. I bounded them all only missing a few. Wasn't a super fast pace but it felt ok.
Dec-23
Airdyne/Run - 30min @ Z1 (mixed...weather permitting) - Completed
+
Mobility - 30min - Completed
Sunday, December 21, 2014
December 19-20
This week has been hectic, Iv'e managed to get in about most of what you sent me. Most of it didn't have anything to record. I ended up resting Friday. Stress level was high and my mood was about a 9 out of 10.
The Neck/trap is feeling better. I still have tightness but it is more Bi-lateral than just one side.
I did the Shoulder rehab stuff and I am going to try to fit the rest in today.
Other than that we had our first team meeting for 2015.
We had a new athlete join us who top 200 worldwide in the open in his first year competing. His lifts are all better than mine at 185lbs also. I am going to talk to him about getting programming from you. He is young (21) and still making gains just doing the Rich Froning method so not sure I can convince him...YET.
Going to be a fun year.
Dec-18
Crossover Symmetry Warm-up
+
Row - 10min @ Z1 (to tolerance)
Run - 10min @ Z1
AD - 10min @ Z1
+
Mobility - 30min -Completed
Dec-19 -
+
A. Sled Pull - 6 x 30m @ moderate-heavy load w/ moderate turn-over; rest 2min b/t bouts
B. Wtd. Pistol - 3 x 5 ea leg; rest 60sec b/t legs (build)
+
30 Double-unders
20 Airsquats AFAP
30cals AD @ 95% effort
Rest 4min
x3
Rest 8min
x2
+
IronScap Strength (to tolerance)
Dec-20
A. Seated DB 2arm Neutral Grip Press @31x3 tempo - 3 x 8-10; rest as needed (light...build to tolerance)
B. Trap 3-Raise @31x3 tempo - 3 x 10-12; rest as needed (light)
C. Seated Cuban Presses @5151 tempo - 3 x 12-15; rest as needed (light)
D. Seated Knee-on-elbow External Rotations - 3 x 15; rest as needed (light)
+
Mobility - 30min
Dec-21
Rest
The Neck/trap is feeling better. I still have tightness but it is more Bi-lateral than just one side.
I did the Shoulder rehab stuff and I am going to try to fit the rest in today.
Other than that we had our first team meeting for 2015.
We had a new athlete join us who top 200 worldwide in the open in his first year competing. His lifts are all better than mine at 185lbs also. I am going to talk to him about getting programming from you. He is young (21) and still making gains just doing the Rich Froning method so not sure I can convince him...YET.
Going to be a fun year.
Dec-18
Crossover Symmetry Warm-up
+
Row - 10min @ Z1 (to tolerance)
Run - 10min @ Z1
AD - 10min @ Z1
+
Mobility - 30min -Completed
Dec-19 -
+
A. Sled Pull - 6 x 30m @ moderate-heavy load w/ moderate turn-over; rest 2min b/t bouts
B. Wtd. Pistol - 3 x 5 ea leg; rest 60sec b/t legs (build)
+
30 Double-unders
20 Airsquats AFAP
30cals AD @ 95% effort
Rest 4min
x3
Rest 8min
x2
+
IronScap Strength (to tolerance)
Dec-20
A. Seated DB 2arm Neutral Grip Press @31x3 tempo - 3 x 8-10; rest as needed (light...build to tolerance)
B. Trap 3-Raise @31x3 tempo - 3 x 10-12; rest as needed (light)
C. Seated Cuban Presses @5151 tempo - 3 x 12-15; rest as needed (light)
D. Seated Knee-on-elbow External Rotations - 3 x 15; rest as needed (light)
+
Mobility - 30min
Dec-21
Rest
Wednesday, December 17, 2014
Dec 17
Sleep - HRS - 7
> Stress - 1 to 10 (10 being really stressed) - 8
> Mental Fatigue - 1 to 10 (10 being very tired) - 7
> Physical Fatigue - 1 to 10 (same) - 5
> Mood - 1 to 10 - 7
> Stress - 1 to 10 (10 being really stressed) - 8
> Mental Fatigue - 1 to 10 (10 being very tired) - 7
> Physical Fatigue - 1 to 10 (same) - 5
> Mood - 1 to 10 - 7
I didn't have a sled at our North gym, I ended up changing the workout to a 20 minute Amrap at a moderate pace considering the stress/mood level I am at. I only went hard on 3 of the rows.
20 min amrap at moderate pace
60m barbell carry 295lbs
20 hollow rocks
500m row
I made it through almost 5 rds. I paced the first row to feel it out, 1:50.
The next 3 I went harder rowing 1:39, 1:37, 1:34.
I felt better physically and mentally following the workout.
The trap feels pretty good now. I'll let you know if it tightens up again later.
December 16
Sleep - HRS - 6
> Stress - 1 to 10 (10 being really stressed) - 4
> Mental Fatigue - 1 to 10 (10 being very tired) - 5
> Physical Fatigue - 1 to 10 (same) - 4 unless you count my trap injury
> Mood - 1 to 10 - 3
A.
Backsquat to a heavy single-
445 5lb pr
10-20-30-40-50-40-30-20-10
Airdyne cals
UB double -unders
19:47
Here is the Double-under break down, it didn't goo well today. I probably did over 300 total.
10-3 attempts (i guess I wasn't warm)
20- 1 attempt
30 -1 attempt
40- 2 attempts
50 - 3 attempts
40-2 attempts
30-2 attempts
20 1 attempt
10 1 attempt
> Stress - 1 to 10 (10 being really stressed) - 4
> Mental Fatigue - 1 to 10 (10 being very tired) - 5
> Physical Fatigue - 1 to 10 (same) - 4 unless you count my trap injury
> Mood - 1 to 10 - 3
A.
Backsquat to a heavy single-
445 5lb pr
10-20-30-40-50-40-30-20-10
Airdyne cals
UB double -unders
19:47
Here is the Double-under break down, it didn't goo well today. I probably did over 300 total.
10-3 attempts (i guess I wasn't warm)
20- 1 attempt
30 -1 attempt
40- 2 attempts
50 - 3 attempts
40-2 attempts
30-2 attempts
20 1 attempt
10 1 attempt
Thursday, December 11, 2014
Dec 11th
Dec-11
Sleep - HRS - 8
> Stress - 1 to 10 (10 being really stressed) - 4
> Mental Fatigue - 1 to 10 (10 being very tired) - 5
> Physical Fatigue - 1 to 10 (same) - 5
> Mood - 1 to 10 - 3
I also tried the Castro challenge which you might have seen. 12 OHS at 245.
A. Muscle-up - 30 reps for time (film)
I should have cut my rest time a little when I started going to doubles.
B. BB Front RAck Split Squat @4211 tempo - 3 x 12; rest 60sec (build)
+
5-4-3-2-1
Jerk @ 225#
Box Jump @ 30” - 2:18 I was all over the place on the jerks but I didn't miss any.
Wednesday, December 10, 2014
December 8th -10th
Dec-8
A. Split Jerk Recoveries - 2,2,2,1,1; rest 2min (heavy, NOT TnG)
Worked up to 355 Didn't feel as good as last week.
B. Push Jerk x1 + Split Jerk x1 from blocks - 8 sets of the complex (build from 205-225#)
Felt better as I got towards the end.
C. Goblet Squat @4111 tempo - 5 reps on the min for 8min (moderate)
+
15 UB Power Snatch @ 95#
18 CTB Pull-ups
45sec Row @ 90% effort
Rest 8min
x3
RD 1 - :59 + 230m
RD 2- :56 + 230m
RD 3- :57 + 232m
Dec-9
A. 4" Deficit HSPU - 30 reps in UB sets of 3 NOT for time
B. Free HS/Frog Stand/Advanced Frog-stand Practice - 15min
+
20min AMRAP @ moderate effort
60m Back Rack Yoke-carry @ 275-295 (100# added)
30' UB HS walk
60m 2arm Farmers Carry @ 170# ea handle (340# total)
1 Legless Rope Climb
Completed
Sleep - HRS- 6
Stress - 1 to 10 (10 being really stressed) 7
Mental Fatigue - 1 to 10 (10 being very tired) 7
Physical Fatigue - 1 to 10 (same) 5
Mood - 1 to 10 - 7
Dec-10
A. Power Clean from high blocks - 1.1 clusters @ 225# on the min for 7min (film)
I got a phone call and the video shut off. I ended up doing 10 min to get a few more on film.
B. 3" Deficit Clean Pulls - 5 x 3; rest 3min (build, find tough load to base future week on)
I worked up 275, I probably should have gone a little heavier but the 3rd rep was still hard.
C. Alt. Single Leg V-up w/ 5sec negative - accumulate 40 total reps
+
Run - 3 x 400m @ 75-80-85% effort; rest-walk 90sec
Rest - 4min
x2
(6 total 400's, resting 4min b/t 3&4)
I am going to do this on Friday, There is ice all over the sidewalks but it's going to be a balmy 40 degrees for the next couple days. I have been doing my running on a treadmill the last couple weeks.
A. Split Jerk Recoveries - 2,2,2,1,1; rest 2min (heavy, NOT TnG)
Worked up to 355 Didn't feel as good as last week.
B. Push Jerk x1 + Split Jerk x1 from blocks - 8 sets of the complex (build from 205-225#)
C. Goblet Squat @4111 tempo - 5 reps on the min for 8min (moderate)
+
15 UB Power Snatch @ 95#
18 CTB Pull-ups
45sec Row @ 90% effort
Rest 8min
x3
RD 1 - :59 + 230m
RD 2- :56 + 230m
RD 3- :57 + 232m
Dec-9
A. 4" Deficit HSPU - 30 reps in UB sets of 3 NOT for time
B. Free HS/Frog Stand/Advanced Frog-stand Practice - 15min
+
20min AMRAP @ moderate effort
60m Back Rack Yoke-carry @ 275-295 (100# added)
30' UB HS walk
60m 2arm Farmers Carry @ 170# ea handle (340# total)
1 Legless Rope Climb
Completed
Sleep - HRS- 6
Stress - 1 to 10 (10 being really stressed) 7
Mental Fatigue - 1 to 10 (10 being very tired) 7
Physical Fatigue - 1 to 10 (same) 5
Mood - 1 to 10 - 7
Dec-10
A. Power Clean from high blocks - 1.1 clusters @ 225# on the min for 7min (film)
I got a phone call and the video shut off. I ended up doing 10 min to get a few more on film.
B. 3" Deficit Clean Pulls - 5 x 3; rest 3min (build, find tough load to base future week on)
I worked up 275, I probably should have gone a little heavier but the 3rd rep was still hard.
C. Alt. Single Leg V-up w/ 5sec negative - accumulate 40 total reps
+
Run - 3 x 400m @ 75-80-85% effort; rest-walk 90sec
Rest - 4min
x2
(6 total 400's, resting 4min b/t 3&4)
I am going to do this on Friday, There is ice all over the sidewalks but it's going to be a balmy 40 degrees for the next couple days. I have been doing my running on a treadmill the last couple weeks.
Friday, December 5, 2014
Thursday December 4
Open 12.2
83 reps
This is 7 reps worse than last time I tested. I know it was at the end of the week and I did some pulling yesterday but I didn't expect to be this bad.
I tested this before the open last year and got through all of the reps at 165.
I did 2 sets of 15 @75
5 sets of 5 + 2 doubles and a quick single at the end. I started reps at 165 at about 5:30.
I felt weak, the reps at 135 were harder than usual. I struggling through 5's but have done Isabel unbroken before.
Time for a rest day I guess.
83 reps
This is 7 reps worse than last time I tested. I know it was at the end of the week and I did some pulling yesterday but I didn't expect to be this bad.
I tested this before the open last year and got through all of the reps at 165.
I did 2 sets of 15 @75
5 sets of 5 + 2 doubles and a quick single at the end. I started reps at 165 at about 5:30.
I felt weak, the reps at 135 were harder than usual. I struggling through 5's but have done Isabel unbroken before.
Time for a rest day I guess.
Wednesday, December 3, 2014
Dec 1-3
A. Split Jerk Recoveries - 3,3,3,2,2; rest 2min (build, NOT TnG)
B. Split Jerk - 1 rep every 90sec for 15 sets (255# across, use blocks)
C. Goblet Squat @4111 tempo - 5 reps on the min for 6min (moderate)
+
15 UB Power Cleans @ 135#
15 CTB Pull-ups
30sec AD @ 90% effort
Rest 10min
x3
A. I worked up to 365 but I think the hooks could have been a notch lower.
B. I got a few of these on video some were better than others. At the end I felt more comfortable taking off the blocks bouncing it out of the front rack to over head. Similar to how Ben Smith jerks. I got one of those on video. Not sure if this is something that would be good or bad if it were heavier.
the 15PC/CTB/AD workout went OK.
times with the :30 of AD were:
rd 1 1:20
rd 2 1:19
rd 3: 1:23
Dec-2
A. Strict HSPU - 50 reps for time
B. Free HS/Frog Stand/Advanced Frog-stand Practice - 15min
+
20min AMRAP @ moderate effort
100m Front Rack Yoke-carry @ 175-195 (empty Rogue yoke)
30' HS walk
100m 2arm Farmers Carry @ 150# ea handle (300# total)
1 Legless Rope Climb
A. faster than last week 3:59 I wasn't sure how it was going to go with all of the jerks from Monday.
B. Kept a moderate pace, Got through 3 rds. The legless rope climb was rough after the farmer walk.
Dec-3
A. Power Clean from high blocks - 1 rep @ 225# on the min for 10min (film)
B. Banded Clean Pulls - 5 x 2; rest 3min (increase bar load)
C. Alt. Single Leg V-up w/ 5sec negative - accumulate 40 total reps
+
15x
Run - 30sec @ 85% effort
Run - 30sec @ 50% effort
*sub ROW here if hip flexor gives any indication of pain/tightness/disfunction
+
15x
AD - 30sec @ 85% effort
AD - 30sec @ 50% effort
+
AD/Run/Row/Ski - 15min @ Z1 / aerobic recovery pace
Here is a link to PC of high blocks. The video didn't want to post here. I do a rep around :10 of every minute. I think I only got 7 or 8 of them on video.
https://www.youtube.com/watch?v=B6tXTBnp_Kc
B. I did 265,265,275,275, 295
The rest of the stuff I completed but I had to do split up the work 1/2 morning 1/2 afternoon.
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