[Tuesday] 1.28.14 "The Snatch Battery

How much battery do you have left?

AM
[A] AD Intervals
5 min AD @ Z1
+
60 sec @ 90% (75 rpm)
60 sec @ 50% (50 rpm)
x8
(rest 2 minutes after 4 sets)

[B.1] DB Oblique Side Bends
3 sets x 15 (#45)
[B.2] Plank Central
30 sec plank/30 sec rest
30 sec R-plank/30 sec rest
30 sec L-plank/30 sec rest
45 sec plank/15 sec rest
45 sec plank/15 sec rest
45 sec plank/15 sec rest

PM

I should of eased into two a days, but why not push yourself. I believe I developed saddle rash from the AD this morning. Tender, yes, and I not talking about chicken tenders....

Foam Roller
[A] 20 Rep Benchmark
Push Press #135
0:42

UB- rested on chest at 14; slowed from there

[B] Snatch- 8 mins. to build 1RM
95,115,135,145,155,165

[C] 30 reps from time
Snatch @ 77% of [B]

#125 5:48

[D] Snatch Overhead Static Hold
#155- 1:01

[Monday] 01.27.14

AM

Dynamic warm-up
[A] BS 20X1 2;2;1;1;1 Rest 2 minutes
225, 245,285,305,315

[B] Row 7K
28:31.8
1:02/500m (avg)
455 cal

PM

[A] 8 min EMOM
PC x2 @ 75% 1RM
185

[B] Every 75 seconds
5 TnG PC (#135) + 25 DU

Felt good, DU went UB. Getting much better at these

[C] 3 Sets
20 Push-ups
15 UB KBS (#53)
5 Wall walks

2:20; 2:37; 3:16

Push-ups and KBS went UB. Wall walks were brutal. Need to work on body weight skills.

[01.26.14] Sunday- Percy Warner GRT

PM

Headed to Percy Warner for a little time with the Ruck (#36) and friends. Finished the red and white trail at a 2.8 mph  pace.

[Saturday] 01.25.14

AM

[A] Barbell Complex (1 PC +HPC+ 1 Squat Clean + 3 FS) x 10
95, 95, 105, 115, 125, 135, 145, 155, 165, 165

[B] Build two a 1RM in 10 minutes
185, 195, 205, 215 (x2)

Ran out of weight so just did 215 for many numbers

[C] 12 min AMRAP

5 DL (#135)
7 S2OH (#135)
9 BJ (24")

Results: 9 +5

[D] Core
5 min plank hold

Held for 1:15 UB, keep time clicking. Rest as needed.

PM

[A] Track Session

Dynamic warm-ups
5 min jog
+
400m (1:45) x8
Rest equal amount of time it took to complete run
+
10 min walk (recovery)

1:40, 1:40, 1:39, 1:42, 1:42, 1:43, 1:41, 1:42

Exhausted, it has been a while since I have done track work. Felt good afterward, but not during. 

[Friday] 01.21.14 Rower Intervals

AM

Row 1K @ Z1 (4:21)
+
Row 500m (1:47) x6
Walk rest 90seconds
+
Row 500m (1:45) x2
Walk rest 90 seconds
+
Row 1K @ Z1 (4:03)

1:47; 1:47;1:47; 1:49;1:47; 1:46
1:43; 1:45

These wore me out this morning. Older Concept 2 machine, a Model C, got to get used to the machine. Hope to get much better at these

[Thursday] 01.23.14 Triplets

PM

[A] 7 min AMRAP
25 DU
15 KBS (#53)
10 HRPU

Results: 4 +20

[B] 7 min AMRAP
10 PS (#95)
5 Bent-over-row (#95)
20 sit-ups

Results: 3 +7

[C] 7 min AMRAP
Run 400m
10 burpees

Results: 3

[Tuesday] Double EMOM

PM

[A] 12 min EMOM
odd: 7 Push Press TnG (#115)
even: 9 V-sit ups

[B] 12 min EMOM
oddL 7 TnG DL (#185)
even: 12 box jumps (24")

[C] 5 Rounds for time
8 C&J (#95)
35 DU

C&J into the 5th round-- Hard!

[Monday] 01.20.14 "PC-Battery"

AM
p90X Yoga-- Need for some core

PM

[A] Run 1 mile
6:34

[B] 25 HSPU for Time
4:08

Need help with technique and efficiency 

[C.1] 8 mins to establish 1RM PC
135, 155, 185, 205, 215 (Ran out of weight)

[C.2] 8 min AMRAP of C.1 @ 90%
205 x 31

[D] 100 Ab-mat sit-ups for Time
5:51

[Thursday] 01.16.14

AM

[A] Core
4 Rounds
:15 Plank hold
:15 Superman
:15 R-PLank
:15 L-plank

[B] 20 rep Benchmark- OHS (135#)
Result: 1:58

Tough, legs sore but ended with 13/7 split

[C] 8 min AMRAP
1 PS (95#)
1 BJ (24"
2 PS "
"

Results: 10 +4

[D] 6 EMOM
5 TnG PC (155#), 5 burpees

Felt hard, but ended each minute under :35 seconds

PM

Insanity Plyometric, intervals with Shaun T. Originally, I had to plan on doing this, but I felt like I needed to expend some energy. Tomorrow, is a rest day and Saturday is a long ruck at Fiery Gizzard. Need to save those legs

[Wednesday] 01.15.14

PM

[A] For Time

Run 1000m
30 Deadlifts (#185)
20 FS (#185)
30 Deadlifts (#185)
Run 1000m

Results: 19:21

The run was steady and both sets of deadlifts were broken into 15/15. FS nearly killed me 5/2/6/3/4. Need to work on left wrist flexibility.

[Monday] 01.13.14

AM
Straight out of bed run 5 miles

Time: 45:54:11

Super slow, sluggish, and had to stop 4 times. A little sore from the row yesterday and front squat. 

PM

[A]3 sets for time

40 DU
15 KBS (#53)
15 no push-up BJ (#24)
15 KBS (#53)
10 TnG thrusters (#95)
Rest 10 minutes between sets

4:07 (problems balancing thrusters)
3:37
3:47

[Sunday] 01.12.14

AM

[A] Row 10k

00.42.47

It has been awhile since I have done a 10k. Slow, but now I know where I sit.

[B] Front Squat- 3 x 5

185, 225, 245

[C] Core

Crunch pull downs  with L/R Oblique pull downs

3 x 30 10m/10l/10r @ 60 lbs

Standing oblique crunches with 45lb plate

3 x 20 each side 

[Saturday] Exploration: Barfield Cresent Park

BARFIELD CRESENT PARK

Entrance to park via Volunteer Road

I decided to take a light hike around our local park. Hidden way in a pocket of wilderness between US-231 and Veterans Parkway is this neat area. Barfield offers baseball fields, frisbee golf, paved trails and 3 trails. I hiked the Marshall Knob Trail totaling 4.55 miles. The trail it self was pretty technical, with rock terrain and steep climbs. It had rained the night before and the trail was wet and slippery. Look forward to spending more time out here.

The start of the non-paved trail

Along side the river

Ferns and frozen waterfall!

[Friday] 01.10.14

AM
This morning, I got up and did some Power Yoga X with Tony Horton. The wife said she wanted to do this with me, so I woke her up, not realizing today was her day off. No one likes waking up early on their day off. Thus this led to "Angry Yoga," but it is done.

PM

[A] PC Cluster 4-5 sets
1.1.1 Cluster (10 secs btw reps)
Rest 2-3 minutes btw sets
Build weight

135, 155, 185, 195, 205


[B] 12 min AMRAP
9 x Push press @ 65 % 1RM (#155)
15 KBS (#53)
30 DU

4 +24
Total shoulder burn. This is a good tester of endurance. Push pressed were UB the first 2 sets. The other were 5/4. KBS were UB the first 2 sets and then 10/5. Would like to retest and get these UB.

[C] 2-6 800m run
Rest 2 minutes between sets
Goal stay within 15 secs of time trail

4:04, 4:38

Just tired, it has been awhile since I have ran and this test is evidence of that. Had to stop after the second 800m, weak sauce. Need to work on track work!

[Wednesday] 01.08.14

[A] Run 4.9 miles

44 minutes

Rest 3 hours

[B] 4 sets 
10 PC TnG 50-60% (#155)
12 burpees AFAP

Rest 5 minutes btw sets
1:01, 1:03, 1:01, 1:03 

Felt pretty good!

[C] 10 min AMRAP
30 DU
10 HR push-ups
200 m run

5+40

[Tuesday] 01.07.14

[A] 12 minutes to work to a 3 rep max Push Press

95, 135, 155, 185, 195, 205

[B] "Open WoD 11.1"

10 min AMRAP

30 DU

15 Snatches (#75)

5 +10

DU felt good-- getting much better at these. First 3 sets were UB, than last 2 sets of snatches were 10/5

Rest 5 minutes

[C] 8 min AMRAP

8 S2OH (#135)

8 Burpees

200 m run

3+ 3

Good work-- All reps of S2OH were singles-- not TnG on these. 

[Friday-Saturday] GoRuck Challenge Class 886

GoRuck Challenge: Class 886

Outside the Parthenon: Class 886 

Location: Nashville
Duration: 13 hours
Time: 9 pm- 10 am
Temperature: Low 18 with windchill down to 9
Distance: 22+ miles
Get Wet? No
Cadre: Richard Fitzwell
Date: 01/03/14

First Challenge Patch!

The mere cold sucked the soul out of everyone, who pushed on. Fine motor skills became an issue, and the wind was piercing. We crawled, ran, rucked, flutter kicked and attempted to maintain the infamous rest position. I have to say that being my first challenge, it had to be the hardest thing I have ever accomplished. I could not ask for a better group of men who Kept Trekkan On with me. We pushed and motivated each other to continue when at times I wanted to quit.

Trying to recover

Time to rest

Greatest feeling in the world

Bears do not have knees

DFQ

Welcome Party

Good Form

Continue to rest