Adventure WOD & a solid week of training!

SATURDAY

LAKE TAHOE ADVENTURE WOD!

Great recap here. Needless to say, it was LONG day. So proud of Anji for finishing in spite of some awful weather conditions!

it was COLD.

SUNDAY

REST.

MONDAY

AM-

4 x 100m (run at 80%, 85%, 90% & 95% perceived exertion):  

Rest is 1 min between efforts

2 x 200m (run at 90% and 95% PE):  

Rest is 200m walk plus 3min on 1st 200m & fully recovery before 400m TT

1 x 400m (see below):  Rest is 5-7 min

2 x 200m (80% and 75% PE):  Rest is 200m walk between efforts

4 x 100m (75%, 70%, 65%, 60% PE)  Rest is 100m walk between efforts

-Complete. 400TT in 1:06.

PM-

Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes.

(L) 250 - good; (R) 260 - miss.

then,

15-20 minutes to build to 90-95% Split Jerk
-up to 350 with no misses. speed felt GREAT, legs just feel tired. 

TUESDAY

10 rounds for time:
Row 500 meters
10 Burpees over the Erg
10 Chest-to-Bar Pull-ups
-44:05
 
My feelings about this workout

"slimy, yet satisfying"

WEDNESDAY

AM-

Yoga class

PM-

Every minute OTM for 15 minutes:
High Hang Clean

Mins 1-4 x 3 reps
Mins 5-9 x 2 reps
Mins 10-15 x 1 rep

Final minute - 315.

Class, then some interval work before coaching the 630 PM class

3 sets for times of:
Run 400 meters

10 DB Man-makers (45/h)

15 Handstand Push-ups
Rest 3 minutes.

-4:16, 5:30, 6:09

Last round footage

#ruff.

THURSDAY

AM-
Easy 2.5 miles (max 80% perceived exertion) followed by 8 x 8 sec hill sprints (or sled pulls or stair sprints).

-18:00 (7:12/mi pace) + 8 x 30m sled sprints. 

A week with strep...

MONDAY

Was at the campus health center this morning, apparently I've come down with strep (or something similar). Not feeling too bad, just dosing up on Flonase and Zyrtec and trying to keep my cough in check. Messed around with 30 minutes of drilling legless ring handstand push-ups this evening after coaching the 630 PM class.

TUESDAY

AM-

For the following three segments, post three separate times, but leave the clock running:

For time:

Row 2000 Meters

When the clock reaches 10 minutes, complete the following for time:

10 Muscle-Ups

20 Burpees

30 Double-Unders

40 Ring Dips

30 Double-Unders

20 Burpees

10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:

Row 2000 Meters

If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

2000m - 7:40
Chipper - DNF (155 reps, 5 muscle-ups left)
2000m - 8:51 (completely died)

Still battling this virus. Despite completely pooping the bed, my movement efficiency felt good. I transitioned between movements well, just couldn't push the pace . . . at all.

WEDNESDAY

The strep is winning . . .

THURSDAY

AM-

-HS walks: 4,4,4
-Rope climbs: 5,5,5
-T2B: 35,32,30

PM-

Started warming up, wasn't expecting this to happen . . .

450 Front Squat (10# PR)

then,

Wattbike - 20 minutes
Increase effort every 5 minutes.

-7:56 miles (2:37/mi avg pace)

Weekend training & an odd-lift PR!

FRIDAY

Fun day in the pool. All 50s were done under <60 seconds! 

SATURDAY

Just messing around after Oly class...

Third attempt @ 200# - surprised I got it!

then,

Good volume work. Was able to work on movement efficiency, and identify some things I tend to overlook when I'm fatigued. Productive.

Tuesday thru Thursday training

TUESDAY

Every minute OTM for 12 minutes:
405 Deadlift x 2 reps + chain weight & slight deficit

WEDNESDAY

AM-
Yoga class

PM-
90 mins of adult gymnastics & tumbling with BMIKE
-Neither of us are very good at cartwheels & round-offs, but it was still fun! 

THURSDAY

AM-

For 30 minutes:

Max distance Airdyne
Every 5 minutes (including at the start) complete
a 200m sandbag hill run (100 lb)

-5:22 miles.

PM-

For 30 minutes, rotate through the following three stations on the minute:
Minute 1 - 10 Strict Handstand Push-ups
Minute 2 - 6 Bar Muscle-ups
Minute 3 - 50 Double-Unders

-Complete.
HSPUs & MUs unbroken, which was great. Broke 3 rounds of DUs, but only once each time. This was a great mental test from the 18th minute onward, forcing myself to control my breathing and stay accurate. Success.

Last 4 days of training!

FRIDAY

 Mixed Grip Power Clean

308

then,

Every minute OTM for 8 minutes
Power Clean x 1 rep

-all sets at 308. not as sharp as I'd like but no misses.

then,

Accessory work-
Reverse Hypers 5 x 10
Face Pulls 5 x 15

Couple hours later met Adrienne at the pool for our Friday swim tradition,

Best I've felt in the pool EVER. Exciting to see week-to-week improvement!

SATURDAY

REST.

SUNDAY

5 sets of:

Airdyne 1 mile (quick pace)

Shoot 5 arrows

Rest 2-3 minutes.

-3:33, 3:29, 3:28, 3:28, 3:26

Last set of 5 arrows

BULLSEYE.

MONDAY

AM-

9 am Yoga class

then,

4 x 800 meter run - rest 2 minutes.

Maintain comfortable pace & RELAX.

-3:44, 3:44, 3:48, 3:48

Breathing felt good, legs just a little tired. Consistent pacing. Pretty sure my neighborhood 800m course is closer to 850 meters or so.

PM-

5 x 5 Weighted Pull-ups

Last set at BW + 100#

then,

3 rounds for time:
145 Squat Cleans x 10 reps unbroken
Toes to bar x 15 reps unbroken
Ring Dips x 20 reps unbroken

-19:30

F@$!%&# TERRIBLE. First round done in 2:05, fell apart on ring dips. 2nd round got 7 on my first attempt, 10 on the second. Had to rest 2 minutes to get all 20 UB. Last round got 12 on my first attempt, rested another 2+ minutes before eking out 20 unbroken. Beyond frustrated, but my pressing endurance needs work. Cleans & T2B felt smooth, but this a triplet I knew would give me trouble. Live. Learn. Improve.

Morning Trail Run, Afternoon Snatches, Evening EMOM & Lecture

AM-

5k trail run with Adrienne & BMIKE

Breathing & stride felt a little erratic today, but still managed a faster pace than last month!

  

NOON-

Power Snatch doubles from blocks

250.
Unsuccessful first attempt (left); successful second attempt (right).
Stay over the bar!

then,

Snatch Pulls - 3 x 3

-All sets @ 300.

PM-

For 18 minutes, rotate through the following two stations on the minute:

Minute 1 – 5/3 Muscle-Ups

Minute 2 – 10/6 Strict Handstand Push-Ups

Minute 3 – 15 Kettlebell Swings (32/24 kg)

You’ll hit each of these stations 6 times.

MU - 5/5/5/3+2/2+2+1
HSPU - 10/10/5+3+2/5+3+2/6+4
KBS - 15/15/15/10+5/8+4+3

Cut it to 15 (5 rotations) minutes bc I had to haul ass to campus for lecture. KBS started to eat up my hands, even thru the Mechanix gloves, so broke these up the last 2 rounds as a precaution.

Late Night Training & Paused Back Squat PR

TUESDAY

AM-

Participated in some Brian-led group mobility during the morning competitor's class. Dug a LAX ball into my glutes, psoas, lats + some partner calf mashing. 

(6:30) PM-

Training, interrupted.

I can haz repair?

then,
back to the gym for a productive trainers meeting at 7:30. Wasn't able to re-attempt my training session until,

(11) PM-

8 continuous rounds of:
Row - 1 min
Farmers Walk - 1 min
FLR on rings - 1 min
Hand release Burpees (6 in target) - 1 min
Sandbag Cleans - 1 min

#noexcuses

WEDNESDAY

AM-
 9 AM Yoga class

PM-

Paused Back Squats
(compare here)

475 (20# PR)


And now, the premier of THE LEAGUE!