Metcon

1400

Hang snatch technique work

3x:

Row 500m

2 minutes rest

21 DB swings, 40#

2 minutes rest

12 pullups

2 minutes rest

Do each working set as fast as possible

1 minute iso lunge L/R

• Notes: The swings weren't heavy enough, I should be using at least 50# anytime I am doing reps in that range. Rowing sucked and I was super slow - legs are still pretty sore and worn out, so I need to make sure I spend the next couple days turning that around.
• Sleep: Got a lot more last night which was nice.
• Nutrition: Fine.
• Body: Quads are still sore, and my entire abdominal region (up into my ribs) are pretty sore as well.
• General: Tomorrow will be off again, and then Fri/Sat/Sun will just be some easier back off days to get my legs feeling fresh for the race. Excited!

DE SDL, GHD, db10m

1400

DE sumo deadlift

10 x 2 @ 165 (50%)

60s rest

GHD situps

3 x 10

Death by 10 meters

Score - 18 rounds even (tied pr)

• Notes: The speed pulls felt really easy, so I might need to use more weight next time. The 10m workout sucks as always, and it's good to get some change of direction work in. I'm sure my abductors will be a little sore tomorrow.
• Sleep: 6 hours. Sundays are the worst night.
• Nutrition: Pretty good. More carbs than usual right now.
• Body: Quads are freakin sore as expected. My calves feel pretty good though and I feel like they have adapted well.
• General: Rest day tomorrow.

ME chinups, dips, mtn run

1300

ME chinups

2 x 50#, 75#, 90# (f), 75#, 75#

Bar dips

3 x 15

3x

20s chair hang

20s handstand

Run:

Green Mountain summit from Gregory Canyon trailhead via Ranger trail and back home

Time - 1:50:36

Distance - 8.1 miles

• Notes: Last of the tough training days before the race. Green mountain is just an incredible run, and it has some climbs that are no joke. Had to walk a lot of the stair sections but overall everything held up well. Joints feel great - my quads are probably the only things that start to fall apart on these summit runs...they take a beating on the way down. I am falling in love with this kind of running.
• Sleep: Fine. Late nights, but I am having the best time I have had yet in college.
• Nutrition: Decent.
• Body: Glute/ham region is pretty sore from lunges and box squats, everything else is fine. Time to work on my quads.

ME BxS, cleans, snatches, moreN

1400

Power clean

12 x 1 x 126#

30s rest in between

Hang snatch

12 x 1 x 72#

30s rest in between

ME box squat

2 x 175#, 175#, 185#, 175#

3x

50 yd walking lunges

10 ring rows

30 double unders

Front lever practice

• Notes: Wow, squat is weak. Been a while since I have gone heavy. Cleans and snatches are starting to feel much more legit form-wise. Front levers are tough...I'd like to get a list of some basic gymnastics moves that I want to be able to do.
• Sleep: Goodish
• Nutrition: Not too bad.
• Body: No complaints, legs are finally no longer sore.

Rest

Didn't really have enough time to get to the gym tonight so I took the day off. Gym is packed this first 2 weeks of school anyway and I have a lot planned so I want to be able to get everything in.

It's looking like tuesdays and thursdays will be my designated rest days just due to my schedule, so I will try to program around that. Here is the plan for the next 3 days:

Sat - box squat heavy, clean singles, hang snatch singles, metcon

Sun - run: green mountain

Mon - heavy pullups, short sprints, other skill work

And we're back...with internets

Just got internet in my new place. Update on the past week or so:

TUE 8-16-11

2000 run

run to flatirons

4-5 x 1 minute hill

2 x 30s hill

run home

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WED 8-17-11

1500 strength and metcon

Max seated box jump, from parallel

5 x 2

4 plates

DE bench press

9 x 3 x 115# (60%)

60s rest in between

Press

5 x 5 x 95#

quick break

amrap in 20 minutes:

run 2 laps

15 pullups

score - 6 rounds + 2 laps run

stopped watch on transitions

Notes: Everything feels good, no complaints. good first day back.

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THURS 8-18-11

1400 strength and skills

2x

1 minute pushups, slow tempo

1 minute rest

Deadlift

3 x 255#, 275#, 265#

every 30s for 6 minutes:

power clean 111#

1 minute rest

every 30s for 6 minutes

hang snatch 67#

strict toes to bar

3 x 5

planche progressions

NOTES: sore!!!

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FRI 8-19-11

rest day

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SAT 8-20-11

1600 strength and run

Box jumps, from parallel

9 x 2 @ 3 plates

60s rest

Bench press 6 RM - 165#

Track workout

"Tosh"

3 x (200m, 400m, 600m)

Equal rests, 4-5 minutes between sets

tried to hit 0:40/200m

NOTES: upper body wrecked. almost quit on the track workout but made it through

----

SUN 8-21-11

1100 strength

Box squat, parallel

12 x 2 @ 135# (50%)

60s rest in between

Snatch grip DL

3 x 12 x 135#

Tabata row

20:10 x 8

Distance - 916m (pr)

NOTES: PR on the tabata row. Hammies were pretty fried at the end.

----

MON 8-22-11

1700 run

1 hour run to the summit of flagstaff trail from gregory canyon trailhead and back home

NOTES: Calves are sore. That was the most fun trail run I have done in forever. Want to start changing my training to summitting peaks more frequently. Too much awesome trail out here.

----

TUE 8-23-11

Rest day.

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WED 8-24-11

1500 strength

Box jump 5 x 2, from parallel seated

3-4-4-4-4 plates

DE press @ 60%

9 x 3 x 80#

60s rest

Jerk practice

Weighted dips

6,7,8,9,10 @ 25#

Rolling pistols

2 minutes hollow rocks

• Notes: Not really digging this affiliate's programming like I thought I would. Mostly I want to be doing more frequent heavy lifting and emphasizing squat/dead variations, so I will probably just be going back to my own programming.
• Body: Freaking quads are lit up from the trail run the other day. I flew on the downhill which made my quads burn out pretty quick, but it was super fun and it's a good way to get stronger.

DE BxS, OHS, row

1600 strength

split jerk practice

DE box squat @ 60%, just below parallel

10 x 2 x 145#

on 90 seconds

3x:

15 unbroken overhead squats, 65#

10 row strokes, explosive as possible

• Notes: Squat felt surprisingly heavy - i can feel that I haven't gone heavy on it in a while. Split jerk is coming along and feeling more comfortable.
• Sleep: Fine.
• Nutrition: Good, although I feel like I have definitely been undereating because I have been busy.
• Body: Feel MUCH better today. Calves are almost back to normal and I had more energy. Hips are still very tight.
• General: Probably my last day of legit training for a while. Going camping until tuesday, and leaving for texas on wednesday to spend some family time. I will try to get some runs in, but for the most part this is going to be a time to rest and relax before coming for the school term.

PC, WCU, skills, run

Tuesday was off.

1600 strength and run

Jerk practice

Max handstand walk (not very far)

Max L-sit (~15s)

Power clean

2 x 133#, 143#, 155#

1 x 165#, 175#, 180#, 180#, 180#

Weighted chin-up

1 x 45#, 70#, 80#, 90#, 100#

Run

1:00:53 easy pace up boulder creek path west into the canyon - 7.15 miles

Terrain - gravel, sidewalk

• Notes: I couldn't do a handstand walk to save my life today, quite frustrating. Clean felt pretty strong. 180# is my pr and I did 3 reps that felt pretty solid. Getting plenty of elevation on the bar, I just need to work on catching it in a more solid position. Run was pretty good, I though it would be good to do another longer one while I am still pretty sore and run down from the other day.
  
• Sleep: Fine, been taking lots of naps after work cause I am tired as hell.
• Nutrition: Good.
• Body: Very tired, still pretty sore from the run the other day. My calves and feet are the main areas that need to adapt to the high miles, so it might be worth targeting them a little bit. I am getting pretty close to the overtraining zone right now, which was pretty much exactly what I expected and planned on. Classic symptoms of fatigue, starting to lose the fire to lift, and constantly sore (although I am sleeping just fine). Definitely not there yet but I can feel it's just around the corner, so my time off will come at a perfect time. One more session tomorrow and then I move out and have a nice break.

Long run

1800 run

2:00:00 from the Res up the backroads on the marathon course - 12.5 miles

dirt, gravel, and some asphalt with rolling hills

• Notes: Wasn't feeling as strong as I hoped I would on this. I was pretty wiped out from a long day but also the longest run I had done before this was 7.2 miles, so I guess I shouldn't be surprised. Feet were getting a little achy but mostly everything else felt ok.
• Sleep: Good.
• Nutrition: Good. Got chipotle after the run and made a big smoothie with milk, coconut water, peanut butter, cinnamon, and berries.
• Body: Left knee is a little tight and achy. Upper body is pretty sore from yesterday, and actually the bench made my chest pretty damn sore despite the light loads. Guess ballistic movements will do that.