Cleans, ring dips

2100 (yesterday)

 Treadmill climb @ 15% elevation
45 minutes @ 3.5 MPH

1500 (today)

part 1:

A. Power Clean x 1/Push Press x 2; rest 4 min x 5

B. Squat Clean - 5 x 2 reps @ 90% effort; rest 5 sec b/t reps; rest 3 min

C1. KBS - 15 heavy x 4; rest 90 sec

C2. Anchored Sit Ups - 30 x 4; rest 90 sec

For loads:

A. 185, 195, 205, 215 (F), 205, 205

B. 225 all

C1. 70# db

C2. ub 

2100

part 2:

for time:

12 db squat clean - 45#/25#/h

36 ring dips

24 db squat clean - 45#/25#/h

24 ring dips

36 db squat clean - 45#/25#/h

12 ring dips

19:01 

  
Daily report

• Body: Chest/shoulders sore.
• Sleep: Woke up with sore throat at 7am; postponed first workout. Stuffy throughout day. Will sleep well tonight.
• Nutrition: Good.
• Notes: Smooth barbell work. Strong effort on cleans. Wasn't feeling great for the 2nd workout -- effort was ~70%. Squat cleans slowed me down... dumbbells are very uncomfortable for high reps of that movement.
• Cool link of the day: Forging Elite Relationships 

Recovery WOD

10 min treadmill climb @ 15% elevation

+

25 TGU/arm slow and steady - 16 kg

+

20 GH sit ups; rest 1 min x 3

+

100 lunges slow and steady

+

10 min treadmill climb @ 15% elevation

Daily report

• Body: Good. Shoulder was on and off today. TGU on hurt shoulder were uncomfortable. That said, it is getting better.
• Sleep: Good. Well rested
• Nutrition: Couldn't be better. Good week; hope to keep it up for one more. Wish I was staying at school... it's more difficult to eat well at home.
• Notes: Strong effort today. Not much, but just enough.

Climb, tabata

15:00

45 minutes of muscle activation therapy to assess shoulder

60 minute treadmill climb
15% elevation for distance: 3.25 mi

rest 2 minutes

tabata tredmill intervals
12.5% elevation @ 7.5 MPH (8.0 for 8th set)

Daily report

• Body: Great, except shoulder. Very uncomfortable, but still have full ROM. I am praying that this is not something I'll need surgery on. I'm heading in for a referral to the orthopedic doctor tomorrow, I'm planning on having an MRI.
• Sleep: Good.
• Nutrition: All day fast.
• Notes: Good workout to get moving again. Played around with a barbell after the run. I can do all pressing movements with little pain, its just very uncomfortable. Weird, I know.. but I think this means that I injured the cartilage (labrum), instead of the muscle. Focus for the week: nutrition and recovery.

Monday active rest

21:00

Treadmill climb
15% elevation -- 60 minutes
3.45 miles

Daily report

• Body: Very sore legs. Also, I have an odd pain in my right arm. This is either from rowing yesterday or I slept on it wrong, but external rotation is difficult and slightly painful. Nothing major, but might affect chin ups and rowing tomorrow.
• Sleep: Enough. Short nap ~4pm
• Nutrition: Very good until dinner. Went out for indian food. Tasty, but fried and quite starchy.
• Notes: Good rest day. Did this one late to work off dinner. Going out of town Wednesday night through Friday; may miss a session.
• Cool link of the day: http://high-fat-nutrition.blogspot.com/2011/02/peter-eats-vegetables.html

Sunday part 2 -- intervals

18:30

Warmup (Jump rope 3 minutes)

Running

30 sec @ 90%

30 sec @ 50% x 30

(no rest b/t sets - goal is same output per set)

On tredmill. 12.5% elevation.

10 @ 6.5 MPH

20 @ 7.5 MPH

Daily report

• Body: Good. Hamstrings a little sore from GHD raises earlier.
• Sleep: Should be an early one tonight.
• Nutrition: No food since midnight.
• Notes: Was hoping to do this one in the pool, but it was not open. This one got quite tough at the end. I questioned if I was going to make it around the 25th minute. I pushed through and the relief at the end was worth it.
• Cool link of the day:

Thursday AM cardio / PM intervals

Part 1
08:55

10 min treadmill climb @ 12.5% elevation
.55 miles

50 TGU - 16 kg

10 min treadmill climb @ 12.5 elevation
.55 miles

Part 2
21:00

4 sets:

Run 400m @ 90%

walk rest 4 min actively

(rest 8 min)

4 sets:

Run 400m @ 90%

walk rest 4 min actively

(rest 8 min)

4 sets:

Run 400m @ 90%

walk rest 4 min actively

(all sets same output)

For times:

93, 92, 92, 90

84, 86, 85, 86

89, 92, 90, 84

Daily report

• Body: Good all day. Calves/feet sore after sprints.
• Sleep: Good.
• Nutrition: Good. Finally into a rhythm: FitDay 
• Notes: Good morning warmup. Turkish get ups went smoothly. Intervals were quite difficult. Hope to see an improvement here the longer I stick with an emphasis on OPT programming. He prescribes a lot of running, which I need work on.
• Cool link of the day: Pretty neat video: The World Is Obsessed With Facebook. 

Monday active rest

12:00

60 minute climb
15% elevation for distance
3.26 miles

Daily report

• Body: A bit stiff.
• Sleep: Okay. Not much but still felt rested.
• Nutrition: Good.
• Notes: Sore legs made this one tough. Hung in there between 3.0 and 3.5 MPH. Good Monday recovery.
• Cool link of the day:
  Malaysian cyclist Azizulhasni Awang is recovering in hospital after a 9-inch splinter went through his lower left leg after crashing his track bike at the cycling world cup in Manchester, England. But he still managed to finish the race in bronze medal position after remounting his bike and staggering over the finish line.

Friday active rest

17:10

60 minute treadmill climb
3.26 miles @ 15% elevation

Daily report

• Body: Not terribly sore, but very stiff in forearms.
• Sleep: Very good. 9 solid hours.
• Nutrition: Fitday Report. First post in 3 years. Will try and keep this going. Good lunch, big dinner. Too much starch in dinner. I am beginning to feel more fun on small portions of food.
• Notes: More active of a rest than I anticipated, but this one felt good. Nothing to report; solid workout.
• Cool link of the day: Here's a great essay. I don't care what you eat.

Sunday part 2 -- Intervals

18:30

Warmup (2 min. jumprope)

part 2:

Running

30 sec @ 90%

30 sec rest x 30

Did this on a tredmill. 12.5% incline.

First 10 @ 6.5 MPH

Next 20 @ 7.5 MPH

Daily report

• Body: Fine.
• Sleep: No nap. Hopefully early bed.
• Nutrition: No food today.
• Notes: This one killed me. Wasn't sure if I'd make it around effort 20. Stuck through it and really it paid off with the relief that came over me once I was finished.
• Cool link of the day: Total Immersion: How to Recognize and Tap Into the Power of Flow