Morning metcon, afternoon sprints

  1000

for time:

10 unbroken double unders

50 unbroken wall balls

20 unbroken double unders

40 unbroken wall balls

30 unbroken double unders

30 unbroken wall balls

40 unbroken double unders

20 unbroken wall balls

50 unbroken double unders

10 unbroken wall balls

8:08

1615

Run 15 min @ Z1 warm up

(include hip mobility drills)

+

Hill Run 30 sec up @ 90% pace and speed

Walk down recovery 2:30 x 5

+

Run 15 min @ Z1 cool down

Daily report

• Body: Stiff. Sore calves.
• Sleep: Good. Solid 8 hours.
• Nutrition: A little starch yesterday, otherwise good.
• Notes: Fun metcon earlier. All unbroken last try until last set of DU's that broke at 16. Runs were smooth.

AM barbell work, PM recovery

  0800

part 1:

3 sets:

5 tough DL touch and go

8 burpees AFAP - jump explosive/high at top to touch something

rest walk 5 min

+

3 sets:

5 tough hang power clean

8 burpees AFAP - work on speed up and down, barely off ground

rest walk 5 min

+

3 sets:

Bike 20 sec @ max effort

rest 4:40

For loads:

A: 315, 325, 335

B: 185, 195, 205

16:00

part 2:

Run 45 min @ Z1 really easy pace

+

rolling/mobility work after - 75 min

+

ice bath - 16 min

Daily report

• Body: Sore this morning, fine after mobility/rolling work.
• Sleep: A little short. 6 hours.
• Nutrition: Too heavy/too late of a meal last night. Good today.
• Notes: Good weights for deadlifts, and strong burpees. Could have gone a little heavier with the power cleans, or at least done 205 for all three sets. Run went very smooth; ~4-5 miles. Overall, great day of training -- this was a lot of fun.
• Cool link of the day: Physiologic Effects of Insulin

Snatch + skill work

12:00

1RM Snatch
135x3, 145x3, 155x2, 165, 175, 185, 205(F)

4 RFT
3 muscle-ups
6 hspu
9 burpee box jumps (24")
12 pistols

For time: 14:05

REST 6 HOURS

Swimming:
Front crawl -- 30 minutes
For distance: ~1250

Daily report

• Body: Sore.
• Sleep: Slow to wake up, stayed up late. 6 hours.
• Nutrition: Too many nuts, too big of a dinner. Still paleo; no grain.
• Notes: Pure 185, but have more in the wheelhouse. Skill work was difficult. Muscle ups were difficult; felt week out of the bottom. Burpees and pistols were smooth all 4 rounds.
• Cool link of the day: How moral are you?

Sunday met con

12:15

7 RFT
15 kb swings (1.5 pd)
15 power cleans (95 lbs)
15 box jumps (30")

For time: 13:50

Tabata Rowing (+2 rounds)
For distance: 1300 meters

Daily report

• Body: Great.
• Sleep: Enough.
• Nutrition: A little Saturday fun, but otherwise pretty good. All day fast, today.
• Notes: Strong effort. Goal was 2 min/round but could have been faster. Took a few unnecessary breathers in transition. Tabata was fun, went 10 rounds for 5 minutes instead of the standard 8. Form was solid.
• Cool link of the day: Downhill bike race in Chile.

Saturday Testing

13:15

AMRAM 20 min:
10 wall ball 20#
10 box jumps 20"
10 deadlift 205#
10 burpees

For rounds: 10 + 1 wallball

Daily report

• Body: Strong. Shoulder is finally back to normal.
• Sleep: Enough.
• Nutrition: Good.
• Notes: Solid WOD today. Could have gotten maybe another round or two in hindsight, but I was pretty gassed after this. Strong effort.

Sunday pt 1

  13:15

part 1:

20 sets:

1 min skipping easy

1 min (30 sec R bridge/30 sec L bridge)

1 min - 6 point burpees

Daily report

• Body: Good.
• Sleep: Good.
• Nutrition: Good. Made curry chicken wings last night and beef/broccoli stir fry.
• Notes: I first thought 60 minutes was going to be ridiculous for this, but I was focused the entire bout. Averaged around 7 burpees/round. Focused on explosion from bottom of pushup. Last 3 rounds I did 9.
• Cool link of the day:
  Bikram yoga, popularized in the USA by Bikram Choudhury, is criticized for being overly sexual and as subverting the traditional aims of yoga. The bacchanalian atmosphere at the training clinics held by Choudhury seem to confirm this view.

Saturday benchmark

13:20

Warmup (Dynamic arm/leg swings, squat/lunge stretch, jump rope)

3 rounds for time of:
15 deadlifts 185#
15 ring dips
20 box jumps 24"

6:57

Daily report

• Body: Good. Forearms still tight.
• Sleep: Okay. A bit short.
• Nutrition: Fitday Journal. Good so far.
• Notes: First set of deadlifts were awesome. Fluid, strong pulls. After ring dips and box jumps, they were much tougher though. Took some unneeded breath between box jumps and deadlifts. Could have been sub 6.
• Cool link of the day: Why fasting is OK.

wednesday part 1

09:30

part 1:

as many rounds in 12 minutes:

12 wall balls - 20# to 10ft

12 back extensions

12 double unders

For rounds: 9

Daily report

• Body: Sore. Should have just done powercleans yesterday instead of the full clean/jerks.
• Sleep: Very good. 7 solid hours.
• Nutrition: Good. Made stir fry and eggs last night.
• Notes: Good met con, but could have upped the tempo a bit. Legs were fried, but loosened up a bit after the warmup. Wall balls, easy. Back ext, easy. DU's, surprisingly difficult. I got a new rope and I'm not quite used to it yet. I need to play around with the length of it a bit, I think. Spins nice, but too long. Will be running later tonight.
• Cool link of the morning: Mike Wilson, 99 foot rope swing and quadruple backflip.