July 11, 2012


AM:

A. Block snatch - heavy single
B. Snatch pull - 3 x 3
C1. Seated good mornings, 4130 tempo - 8 x 3
C2. Toes to bar - 10 x 3

PM:

A. Press 12X1 tempo, 3-5 x 6, 3 min rest
B. DL 60% 1RM 11X1 tempo, 3 x 12, 45 sec rest

Post AM - 10g creatine

First time doing a double in a long time, done mostly for convenience.  First time really going at snatches in a while as well - got up to 195lb (88kg), which has been as heavy as I've done in a long while.  Snatches overall felt good - lots of speed in the middle and 2nd-3rd pull transitions were very smooth.  A bit of adjustment needed for the block snatches - bar was set just below the kneecap - made it very easy to start out pull with a low chest...conscious cueing here corrected easily, and similarly I found it very easy to cut the 2nd pull short, something solved with a little patience and a little more heel drive.  Seated good mornings was a new movement but definitely something I need more of, these were loaded at 95lb mostly to familarize.  Snatch pulls were at 205lb.

Evening work went pretty well - presses went up to 145lb with good drive throughout.  It's been quite a while since I've done speed DLs, but I think in the next few months the increased work on absolute strength should help in the long run.  Set the bar at 235lb and started pulling.  Speed increased by set 4 and power on the pulls stayed on throughout, although fatigue (felt neurological) set in by set 7.  Pretty surprising how noticeable that CNS "fatigue" can be without any sort of cellular/lactic slowdown.

I think I've fallen into a food routine/rut....hoping to come away from this whole experience with a good amount of extra money in my pocket, which mostly means that I need to figure out how to budget my food.  At this point its looking like I'll just be making one GIANT roast (pork shoulder last week, a ham this week) at the beginning of each week, a big ol' loaf of bread, and just trying to subsist mostly on those two each week.  Total cost should be about $30 a week, which should work out for me.  Will supplement every other day with a boatload of leafy greeens.  Not the most nutritious meal plan, but one that I should be able to survive on.  The interesting part of it at least is to see how much variety I can derive out a severely limited pantry.......

July 12, 2012


A1. Ring L-sit pull-up - AMRAP (-1) X 5, 2 min rest
A2. HSPU, 3" deficit - AMRAP (-1) x 5, 2 min rest

Rest 30 min (10g Creatine)

MAP work:
10min AMRAP:
10 thrusters - 95lb
Farmers carry, 45lb/hand - 40m
40 DU

Rest walk 5 min

10min AMRAP:
10 Push up
20 Step ups (above kneecap)
1 min airdyne > 70rpm

Rest walk 5 min

10 min AMRAP:
Spider walk 40m
20 Russian swing 1.5pd
40m Sled pull through (+50lb)

Legs woke up pretty tired today...lots of lower leg work yesterday, and as well the day before played around with some moderate weight low bar squats - hamstrings and adductors were definitely woken up from just a few short sets.  Started out with upper body strength work today - focus in the ring pull-ups was on scapular retraction through the entire rep...pulling them in at the beginning and keeping that position through the entire eccentric motion, hopefully over time getting the small guys in the back working better will bring around some good changes in the larger picture.  HSPU work was mostly for balance, and a little "game speed" practice.

MAP work stayed at 90% throughout - in first interval there was a bit of a lactate build up - thrusters suffered from grip burnout in farmer's carry and delt burn during double unders.  Wasn't able to maintain constant movement, but was pretty close...really just a matter of needing more exposure to the movements. In the future I might keep the loading but break up the sets a bit to allow more local recovery during the aerobic intervals.  Other two intervals went well...2nd interval was anterior chain-based, 3rd was posterior chain-based.  Spider walks felt good on hip mobility, and the sled pulls were quite the finisher on the hamstrings.  Overall just some constant movement through lots of planes of motion.

General plan at this point will be to do lots of strength and structural balance in the gym, and use my time logged on the bike for majority of aerobic work and some lactate stuff as well (pushing hills, sprints, etc).  Wouldn't mind getting in some lactate sprints on the airdyne, but honestly I doubt I really need any at this point.  Alactic work would probably be helpful, however.  Tomorrow will be planning on cleaning off the blocks, unilateral work, and probably upside-down (handstand) work.

Post workout nutrition was lots of mexican food.  Favorite source of PWO carbs right now is horchatat, hands down.

Gym space is ALMOST completely done.  Just one last permit to put up our squat/pull-up rig, but otherwise we're open for business.  Now all we need are clients.........

Who needs rowers when you can have 3 Airdynes instead?