Wednesday, May 25, 2011

Week 4, WOD 18

10:15 AM:

Swim:

A1. 2 x 25m underwater swim, rest 1:00
B1. 5 x 100m CSS @ 3:00, average was 1:34/100m
B2. 5 x 50m CSS @ 1:30, average was :44/50m
B3. 10 x 25m free @ :30, average was :19/25m

4:00 PM:

A1. 500m row warmup, easy
A2. Mobility/ROM
A3. Light power cleans & back squats

B. Back Squat, 1-1-1
275-295-315[PR]*

C. For time:

800m run
21 - SumoDL, 225#/Box jump 24"/incline pushups (off box)
400m run
15 - SumoDL/BJ/IPU
800m Run
9 - SumoDL/BJ/IPU
400m run

Time - 15:38

Daily Report:

• Body: left shoulder is a little tight today, but everything else feels good.
• Sleep: ~10hrs
• Nutrition: Paleo + dairy. had some coffee with a dash of heavy cream this morning. 5g Vit. C, 4g fish oil.
  
• Notes: Swim went well this morning. This was one my go-to's from a while ago and one of my favorites. I used it a lot when I was trying to decrease my 500m CSS time. Second half of day went well. Had a 1 RM PR on Back Squat. I knew I could get 315 seeing how 300 is a 3RM. The metcon was fun. The runs, especially the second 800m were awful. Every movement was unbroken so the entire workout could've been faster had I not sucked it up on the runs. Good day all around.
  

Friday, May 20, 2011

WEEK 3, DAY 14

9:00 AM:

A. 500m row, easy
A2. Mobility, ROM

B. Deadlift 10-8-6-4-3-3-3
135-185-225-315x3-335[F]-315-315

C. Strict Pullups, 10-8-6-4-2

SWIM:
A1. 25m underwater warmup
A2. 1000m CSS
Time -19:36
B. 100m CSS sprint
C. 50m CSS sprint, :39[PR]
D. 25m underwater
E. Drown proofing drills at 10' and 12'

4:30 PM

A1. 500m row, easy
A2. Mobility + Light Clean & Jerks

B. "Abbate"

For time:
1 mile run
21 C&J - 155#
800m run
21 C&J - 155#
1 mile run

Time - 32:55

Daily Report:

• Body: Feel good today. No pain in the knee today. I watched this video on MobilityWOD and it seemed to help. Traps are slightly sore from the Hang Power Snatches yesterday. Chest is kinda sore as well.
  
• Sleep: 10 hrs
  
• Nutrition: Paleo + dairy
• Notes: Deadlifts absolutely sucked today. Tried them at 9:00am. I'm either tired, worn out, or something. I could barely get 335 off the ground. Might need to have a pull back week next week, or it was just too early to pull some heavy weight. I will make that decision after "Abbate" this afternoon. Swim was strong today. I have never swam a 50m CSS faster than :42 so I'm pretty happy about today's PR. My stroke felt really strong and I was gliding really smooth through the water.
  
• PM - Abbate was TOUGH. One of the harder one's I have ever done. The C&J's were overly heavy. First run was 6:40, on the bar right around 7, 800m at 14:00, back at 18:00. This run was really hard considering it was uphill for the first half. Finished the next set off C&J's at 25:00 then finished up at 32:55. The first 400m of the last mile was awful. I never stopped though.
  

Monday, May 16, 2011

WEEK 3, Day 11

AM:

A1. 500m Row, easy
A2. General warmup/ROM/Mobility

B. 5 rounds for time of:
15 OHS, 95#
10 Deadhang pullups
400m Run

Time - 20:35

C. SWIM
-1000m CSS, 80% effort - 19:02
-3 x 100m CSS @ 2:00 intervals

D. 10 x 100m sprints @ :15 rest

PM:

A1. ROM
A2. General warmup

B. Bench Press, 1 RM
195

C. Not for time:
20 Bench press @ 80% 1 RM - 155#
100m OH walking lunge, 45# bar
1500m Row

D1. 100 4-ct flutter kicks, 50 straight legged situps
D2. Stretch

Notes:
Tomorrow is a rest day, so I hit it hard today. Everything felt good today. The Dh's pullups were tough due to the OHS's. Good day of training.