Tuesday, August 25, 2015 AND Wednesday, August 26, 2015

Tuesday, August 25

PM
Aerobic Prep - 10min
DROM - 10min
+
AD - 30sec @ 85% effort
AD - 30sec @ easy recovery spin
x6
Rest 90sec
x2 Rounds
*effort should not be building up lactate just high-end aerobic pacing
+
1k Row @ 30min TT pace minus4
15 Burpees over the Erg (lateral)
Rest 60sec
x3 Rounds
+
1k Row @ 30min TT pace minus4
15 Snatches @ 75#
Rest 60sec
x3 Rounds
+
AD - 20min @ EN2

Didn't have a running clock and didn't where my monitor. Did this for completion. Felt awful this day. I was only able to hold the 1:52.8 pace for the first 2. The rest were around 1:53-1:55.

Wednesday, August 26

A
CTB Pull-up - 5 UB reps every 30sec for AMRAP; rest 4min x 2 rounds

Result: 3 / 3

Frustrated with this. I watched a lot of good video from Carl Paoli and Dave Durante on stringing together the butterfly C2Bs. I think if I just would have stuck with the kipping C2Bs, I could've gotten farther. 

Round 1

Round 2 

Note - after this, I began noticing a lot of irritation on the brachioradialis and the insertion of my biceps femoris on both arms. Not sure if it's form the combination of the muscle ups and C2Bs, but it's aggravating. I've been voodoo banding, icing, and heating. 

 

B
Strict HSPU - 4 x 2.2.2.2; rest as needed b/t clusters + 2min
**goal is to shorten rest time b/t clusters from last week


RD 1 - 5 seconds rest between
RD 2 - 2 seconds between 1st 2 sets / 10 seconds between 2 + 3 / 5 seconds between 3 + 4
RD 3 - 2 seconds between all
RD 4 - UB 

C
Low Rings Strict Muscle-up Transitions (seated) - accumulate 18 total reps NOT for time

Did this with a 10# vest

D
Wtd. Vest Rings Rows @31x2 - 5 x 5-6; rest 2min (match load to last week)

20# vest. Not as intense as last week due to the irritation in my arms.

+
15 Burpees (Open '12/'13 standard)
30sec Row @ 1:48-1:53
Rest 30sec
x6 sets
+
15 WB
30sec Row @ 1:48-1:53 pace
Rest 30sec
x6 sets
+
10 TTB
30sec Row @ 1:48-1:53 pace
Rest 30sec
x6 sets

Still felt fucking awful this day. Just exhausted. It's been a circus at my house between Rachel's work, my work, my potential future work, and setting up stuff for Evelyn in preparation for when I leave, it's just a mess. I'm doing my best to work through it but it's taking a toll. 

Sleep average: 3.6 hours per night

Food average: 1850 calories per day (almost 2K under)

I'm doing my best, man. I promise. My cortisol levels have been very high and I'm trying to cope with it by doing PMR and a good amount of mobility. 

Things will turn around and the high level of motivation will return. I want to continue this training protocol. I would prefer the direction not change. The rows are very demanding, but I KNOW they'll come about very soon. Bare with me, Kyle. Everything will be good, promise.