Thursday, April 21 and Friday, April 22, 2016

Apr-21

 

AM

Dry-land Warm-up

Neck/Shoulder/Thoracic/Hip/Ankle CAR's

+

Swim Warm-up

1 x 100; rest as needed - Freestyle swim

1 x 100; rest as needed - Kick w/ board (head-up)

+

Streamline / Open Turn Progressions

Accumulate 6 streamline push-offs + 10 alt flutter kicks

Accumulate 6 Hands-on Wall Open-turns + 10 alt flutter kicks (in tight streamline)

+

Freestyle Technical Progressions

12 x 25; rest 15sec

-->> 1-4 - streamline flutter kick on front, roll to back to breathe

-->> 5-8 - single-arm lead kick w/ board (rotate head to breathe)

-->> 8-12 - fist-swim (stroke couting)

4 x 50; rest 20sec  - freestyle swim (breathing pattern 4, stroke counting)

+

Kicking 

4 x 25; rest 20sec - kick w/ board (head-up)

1 x 50; rest 20sec - easy recovery swim / float on back

x3 Rounds

total - 1150yds

Was on my way to the pool when it started storming again. We've had quite a few storms come through lately. Ended up going to the gym and rowing and AD a little for about 30-40 minutes @ EN1.

PM

A

Power Snatch x1 + Hang Squat Snatch x1 + Snatch Balance x1 - 1 moderate complex on the min for 12min

 

Result - 95 / 135 / 165 / 185 / 205

 

Stopped at 205#. Back wasn't feeling too great today and wrists are still decently tender.

 

B

Power Clean x1 + Hang Squat Clean x1 + Push Jerk x1 + Split Jerk x1 - 1 moderate complex on the min for 12min

 

Result - 135 / 185 / 225 / 275

 

Stopped at 275# due to similar reasons listed above. Left wrist is providing me the most discomfort. I got it looked at and the doc just said that it was a grade 2 strain due to a hyper-extension (I'm assuming from the 350# clean a while back, but I'm not sure). 

 

C1

BB Back Rack Step-up - 2-3 x 10; rest as needed

 

Result - 135# across

 

C2

Single-leg Glute Bridge - 2-3 x 10; rest as needed

 

C3

DB 2-arm Single-leg RDL - 2-3 x 10 alt reps; rest as needed

 

60# in each hand

Apr-22

AM - fasted training session - 15g bcaa + greens before...

Row - 18min @ EN1...every 3rd min sprint 10sec @ 100% effort

 

Result - 4056m 

 

Happy I made the entire 18 min, but low back is still bugging the shit out of me afterward. 

 

Rest - 3min

AB - 18min @ EN1...every 3rd min sprint 10sec @ 100% effort

 

Result - 1964W peak / 189 cal

 

Lungs. This is so much harder than the row...I fucking love it. 

+

Mobility - 15min (flow style mobility)

PM

EMOM for 27min

Min-1 - 30sec Farmers Carry (heavy) @ 220# in each hand

Min-2 - 30sec KB 2-arm OH Carry @ 53# in each hand

Min-3 - 30sec Sled Push @ heavy load, grinding pace @ rubber floor + 155#

 

Farmers carry was intense at that weight. Like really intense. Ended up putting my gymnastics grip on because the grips on the farmer bars was quite gritty and did a number. Oh well. It's the heaviest farmers carry I've done so I'm happy with it.

 

+

EMOM for 27min

Min-1 - 40 Double-unders

Min-2 - 10 Burpees

Min-3 - 30sec Row  AD @ 80-85% (Threshold Effort)

 

Dubs - UB / UB / UB / UB / 27 + 9 + 4 / UB / UB / UB /UB

Burpees - 10 / 10 / 10 / 9 / 8 / 8 / 9 / 10 / 10

 

Happy with this overall. I'm not going to lie. I was hurting today, and I was hurting real bad. Wish I could've done very round UB on the dubs, but I'll take 8 for 9 for sure. 360 dubs...that's a lot of dubs for this fat boy. I'm going to take it kind of easy tomorrow, if that's alright. My back is really tight tonight.