A. Testing- DL 1RM Still holding at 205# (will test 2RM next week) C1. Ring push ups 6, 4, 2, 6, 4, 2 2 ½#, 5, 10, 5, 15, 25 C2. NGHP- 6, 4, 2, 6, 4, 2 45#, 55, 65, 55, 65, 70 + 100 m 75# SB carry x 3 rest walk back 100 m
Came into this week's testing not thrilled... so really wasn't prepared mentally to test a 1RM- so my 1RM remained the same. This is not, however, a true test of my progress in that my multi rep maxes have increased, but more importantly, my exposure to the heavy dl is now no longer a long recovery situation I feel much better prepared in terms of strength endurance.
Also tested my caliper measurements today and have gained a bit of body fat during this cycle.. that is a positive thing, but the distribution is very interesting. My total midsection score increased by 5 points- the suprailliac score went from 6 to 8. This is associated with carbohydrate intake. And the subscap score went from 7 to 9.5. This is correlated with insulin sensitivity. So, my carbohydrate intake increased (in the form of increased consumption of protein shakes in the morning and increased fruit intake, not post wod) and I am more sensitive to it. I would also note that my training has become much more strength based in the past 6 weeks- so my carbohydrate intake needed to decrease and my protein intake increase. I increased the protein, but didn't decrease the carbs or at the very least, alter the type. I have now made the appropriate changes to my diet and will be interested to see the results.
A. DL build to heavy single (NOT 1 RM) 195# solid B1. DL TnG x 5 x 5 (90% of above) 180# B2. 1 Legless rope ascent (can use legs on way down) x 5 Done, albeit challenging- grip was limiter rest 3 minutes + 3 min AMRAP 3 power clean (95#) 6 push ups 9 squats 1 min rest – 3 rnds Rd. 1- 3 rds+ 3 PC Rd. 2- 3 rds + 3 PC + 6 PU Rd. 3- 4 rds.
Cleans for fun :) Snatch form practice worked cleans up to 120#- felt solid, snatched to 80# and finally was able to stop swinging the bar so wide, that being said, my right elbow flexor is really sore after training session- I’m assuming it’s a combination of mu work this week and snatching today.
10 min @ 80% constant movement: 1 MU's (or 1 ECC) 15 m HS walk 25 UB DU unders (rest walk 5 min) 5 rounds- no muscle ups today- felt impossible!
10 min @ 80% constant movement: KB Goblet Squat x 10 - 2pd/1.5 pd 10 GH Raises 5 high box jumps - 24"- step down (rest walk 5 min) 6 rounds- goblet squats were harder than anticipated.
10 min @ 80% constant movement: 3 squat clean thrusters - 75# 7 GHD sit ups run 30m x 2 with 50# SB 5 rounds- breathing with sandbag felt much better 5 rounds- this map was harder than I anticipated, feeling a little beat down today.
Food: 5am coffee with cream, deli turkey and handful of nuts, post wod refuel and protein shake, some plantain chips,
Sorry about the lack of posting about food and sleep- sleep has been consistent so I am no longer going to post- I get good sleep. That being said, my mid-afternoon napping has stopped- I'm just not tired anymore in the afternoon. I contribute some of this to better sleep quality and less stress- but mostly to the fact that upon starting this strength cycle (on week 4 now), I changed my diet considerably. I am eating a lot more protein and fat and I feel GREAT! With super heavy dead lifts several times/week I am craving protein and fat... clearly something my body needed.
lactic power 3 sets @ 100%: 4 TnG Power c&j 6 burpees AFAP (rest 3 min b/t sets, same weight per set, faster per set) Used 95#
24s, 20s, 20s + lactic endurance 2 sets: 1 min AMRAP thrusters - 95/65# 16, 18 YUCK- broke first set into sets of 5, went 10 UB on second set, then 8 1 min AMRAP chin ups COVP 19, 23- felt good considering the volume of pull ups yesterday rest 6 min b/t sets - high speed, high turnover is goal + for time: Run 800 m 2:30
A. Burgener warm up Done B. 10 min snatch practice: build to tough triple TnG Stopped at 80#- slow and ugly C. "Isabel": 30 snatches for time NTE 95# Used 75# and is was much harder than I anticipated. D. DB Split squat @ 3011; 6-8 x 3. Rest 60-90s b/w legs/sets Did one set of 15#- then Jacob wanted a partner in the class wod so I did it with him.
In teams of 2 each person completes 7 rounds of the following: 8 DB/KB snatch (4/arm) Used 35# 4 burpee box jumps (NTE 24/20") Used 20” 30m run x 2 (run out to 30m & back) Sprints- felt good Only one person working at a time. When partner A returns from the run partner B may begin & partner A rests. Continue in this fashion until both partners have completed 7 rounds. Took us 12:25
A1. Lying DB parallel grip chest press @ 32X0: 4.4 x 3; rest 90 sec 20#, 25#, 30# felt solid A2. 1 arm bent over power row @ 30X0; 5-8/arm x 3; rest 90 sec 25#, 30#x7, 30#x7 B1. Bar Dips @ 22X0; amrap (-2) x 3; rest 1 min 5,5,4- much better- using pecs more B2. Ecc MU Wtd. @ 31J1; 3 x 3; rest 1 min- add weight each round 5#, 10#, 10#- was challenging to control through full range at the bottom + Squat clean single EMOM for 10 minutes- increasing weight as you go. 85#, 90, 85, 100, 105, 110, 115 f, 115 f- called it- not smart after sq thrusters yesterday- still learning!
Tuesday (5/8/12)- alactic TnG hip based (strength) 5 sets at 100% 3 TnG power snatch moderate (~75#) 25 DU rest actively 4 min. 65# UB in 29s, 80# UB in 28s, 75# UB in 30s, 80# UB in 32s, 75# in 34s, tripped on 9th DU. Went down in weight because I was swinging the bar wide- most likely due to trap fatigue from SDLHP yesterday. + 5 sets @ 100% 10 GHD 10 BE Row 15s AFAP rest actively 4 minutes ? time 81m, ~1:20 86m, 1:10 84m, 1:12 86m, 1:03 86m
Monday (5/7/12)- Double day- Strength and Hero WOD am
A. Deadlift 6, 4, 2, 6, 4, 2- rest as needed btwn rounds Why not Rx specific rest? Not saying you need to, just curious- rest is 2-3 minutes as load increases, didn’t write in because it is just me so understood
This was painful, super long time domain. Completed the first three rounds with 50# sandbag but had real difficulty breathing- switched to 25# and felt MUCH easier. All push presses unbroken. SDHP felt heavy due to heavy deads this morning. Box jumps were fine.