Mile Swim TT!



Flow Sesh

 

 

 



 

AM-

Met up with Myles this morning in Tahoe to tackle Saturday's Invictus programming. I did some light snatch position work while Myles went through the ladder (congrats on the 20# PR bruh!).

 

then,

 

EVENT 4 - THE REMATCH

For time:
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder-to-Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder-to-Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder-to-Overhead (65/45 lbs)

 

-20:32

 

compared to,

1:55 PR. Pleasantly surprised given I haven't done nearly that volume of pull-ups recently, and I did it at 6500'. Could have pushed sub-20 if I wanted to redline.

 

Put a bow on it. We done here.

 



 THURSDAY
 

AM-

Swim class

 

250m warm-up

+
5 X 100m freestyle @ 3:00 (with fins)

+
5 X 50m breaststroke @ 2:00

 

-100m sets all b/t 1:37-1:41
50m sets all b/t 1:32-1:40

PM-
AMR in 8 minutes:
4 Stone to shoulder (150)
8 PHSPU

-4 rounds + 1 STS

 

FRIDAY

 

Rest.

 

SATURDAY

 

AM-

Spent some time building to a heavy Snatch Balance. Felt good up to 275, then a couple lazy attempts @ 305. Made one more @ 300:

Bleh - lost focus. Moving on.

 

then,

 

Took 7 sets to build to a heavy Power Snatch:

250 - sharp.

 

then,

 

Every minute OTM for 8 minutes:
2 Power Snatch @ 80%

 

-205 for all sets. Crisp.

 

PM-

 Gymnastics class @ Sparks Elite

 

 

 

 

 

 

 

PM-

Built to 405 + 65# chain in the Clean Grip DL


then,

 

5 X 3 Halting Clean DL + Hang Power Clean
DL to knee, pause, then HPC.

 

-135, 185, 205, 225, 245

 

Then I sat around with B-mike and some friends and BS'ed about baseball, supplements, and guns for awhile before finishing up with a little ladder WOD.

 

AMR in 15 minutes:
3 Strict Pull-ups
3 Burpee Box Jump-Overs (24 in)
Run 250 meters
6 Strict Pull-ups
6 Burpee Box Jump-Overs
Run 250 meters

...

as high as possible.

 

-Thru the 15s + 150 meters

 

Allergies have been wreaking havoc on me this week. Producing a lot of mucus and phlegm (nice visual, eh?). Better than being impacted, I guess.

 

 

 

AM-

Built to 365 + 160# chain in the Box Squat



then,

Doubles OTM for 10 minutes @ 205 + 160# chain

 

PM-

Met B-mike & Wulf on the IM fields for some Prowler action.

 

Prowler push - max distance in 30 minutes @ 140 lb

Every 4th minute (e.g. minutes 4-5, 9-10, 14-15, &c) increase tempo to a sprint pace.

 

-1080 meters

 

Ouch.

 

 

 

PM-
20 minute Snatch session with B-Mike (aka Twin-troll)


255

 

270 - just missed!

 

Snatch at 270 felt great. Just a little lax at the bottom, but NO pain in my shoulder.

 

Then Brian & I poured at the wine walk from 2-5 before coming back to the gym for a last training session.

 

AMR in 10 minutes of:
4 Burpee Muscle-ups
8 Box Jumps (30 in)
12 GHD Sit-ups

 

immediately followed by,

 

Heavy sled drag down & back

 

-5 rounds + 2 MUs & 13:12 sled drag (23:12 total working time)

 

One of my rings slipped about halfway through so I had to move to a different station, otherwise would have made a bigger dent into 5+ rounds. Sled drag sucked the life out of me.

 

Down & back.

 

 

AM-
Build to a 5RM in the Thick Bar Deadlift

434 (PR)

then,

Every minute OTM for 8 minutes:
2 Power Cleans + 1 Push Jerk

-all sets @ 264

then,

3 sets each of:
Glute-ham raises
GHD Sit-ups

 

Last 3 days of training!

TUESDAY

AM-

WEDNESDAY

AM-
5 sets of:
(A) Swiss Bar Bench Press X 5-8 reps
(B) 12 ft Legless Rope Climbs X 2 reps
Rest 2-3 minutes.

(A) 150 X 8, 185 X 8, 200 X 7, 220 X 6, 230 X 4+1
(B) Complete

Swiss Bar BPs were a new variation. A lot less stress on the shoulders. Rope climbs started seated from the floor.

then,

Row 20 minutes @ 70-75%
+
10 minutes sled work
-various rows, presses, flyes, etc.

-4616 meters + Complete

2:10 pace for the row. Sled work was a nice finisher. 

TODAY

AM-

-800m TT: 27:47
Be looking for <60 minutes for the mile TT in a couple weeks!

AM Sprints, PM Yoga

AM-

AMR in 10 minutes:
  100 meter hill sprints
(jog back recovery)
+
20X [30 seconds Airdyne sprint/30 seconds easy pedal]

+
AMR in 10 minutes:
 100 meter hill sprints
(jog back recovery)

-9 sprints + 5.54 miles + 8 sprints 

Hill sprints done with a 25# weight vest. Legs were feeling pretty tight coming off the AD for the 2nd bout of hill sprints. 

PM-

1 hour of Yoga

 

Warrioz Part 2!

Warriorz 2.0 Highlights!

335 Power Clean & Push Jerk
(look for the stanky leg!)

followed by,

365 Clean PR - get the jerk next time!

then,

A fun little met-con written by Chad A.

-9:13

This one spiked my asthma a bit. Unbroken on the MUs, singles for the cleans. Felt smooth, but couldn't push the pace.

then,

A little high-pace 5-on-5 frisbee golf actions!

Our team fell short both rounds. We did our penalty burpees and consumed some beers before starting the last WoD of the day:

21-15-9 for time:
Handstand walking (1 mat = 1 rep)
Burpees

-5:14

Warriorz - the incubator of awesome.

PM-
20 minutes of the following:

-7 rounds + 1 Prowler push

Closest I've come to puking in awhile. Definitely a touch of the "Prowler flu" afterward.

AM- @ swim class
45 minues of "Wolfpack 50s"
-a circuit of 12m underwater swims, pool muscle-ups, 50m lengths with various strokes & calisthenics.

PM-
Built to a 5RM in the Deficit Deadlift

445# (PR)

then,

AMR in 10 minutes of:
1 Power Clean (225)
1 Ring Handstand Push-up
2 PC
2 Ring HSPU
3 PC
3 Ring HSPU

...

-62 reps (34 PCs + 28 Ring HSPUs)

then,

Spent a few minutes mashing out my legs with a barbell, then Brian & I hit up the track for an easy 20 minute run.

AM - 
Built to 350 + 160# chain in the Box Squat

then,

Doubles OTM for 10 minutes @ 185 + 160# chain

PM -

20 minutes continuous sled dragging

It's been a minute...

First post in . . . (checking calendar) . . . 6 days? Nearly a week. Been an eventful one (I'll explain further in a later post), but I've been working to get back to a place where training is fun, and my life is balanced.

Training re-cap of the past week includes:

• Tuesday: 45 minutes continuous lap swim (managed 1050 meters w/o fins). And a surprise trip to Tahoe that evening.

• Wednesday: Fat Bar Complex (DL + PC + PJ), speed DLs & posterior chain accessory work.
• Thursday: AM - 5 X 3 mile intervals on the Wattbike (rest 3 minutes); PM - Snatch work (see below)

225.

• Saturday: Beach day in Santa Cruz! Swimming, (attempted) body-surfing, an impromptu workout involving 3-minute rounds of walking lunges, log flips, and burpees over the log. And general tomfoolery. Oh, and a trip to an awesome taqueria.

"Today was the first day in awhile that I've seen you smile - actually smile - during a workout."
Mission accomplished.