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Training 10/24/16

10/24/16 Weight - 188 P 125 C 183 F 44 Still got dinner to go Score 7 Overall health feels good this morning. Like getting back in the gym. Was actually not fired up for it at 10 when I was originally going to go so I relaxed for another hour then made my way in with a good high spirit. AM A. Slow pull Squat snatch (3 sec to mid thigh focus on knee tracking, then optimal landing position); 10 singles @195# - rest 1 min Decided to stick at 185 because it wasn't perfect. B. Back squat @41x1; 5 sets of 3 @295#; rest 3 min (ensure knee tracking and proper sequencing without a bounce out of the hole) I feel the imbalance with every step. In my knee, in my hamstring, in my hip. I think I'm hyper aware, which is hopefully helpful in finding symmetry and balance again. I liked finding control and tension in both movements. When it's such low volume too it's easy to put all the focus there. I wanted to fix the foot jump back on the snatch today but made myself okay with understanding that its not going to happen immediately. The work below should help my body start to get rid of the compensations on its own. + Hamstring rehab session: 1- Face down high isometric tension hamstring curls; 9 slow controlled reps (3 sets of 3) working through the maximal comfortable level of tension you can maintain in the hamstring and taking it through full ROM Done. 2- Single leg isometric hold in GHD in both full hip extension and full hip flexion; 2 sets of 10-20 seconds on each leg A tougher one, builds a lot of tension in the joint and cracks right after. 3- Partner assisted good morning with pressure on medial Calf; 10 slow controlled reps to end range without the 'click' 4- Seiza sit; accumulate 1 min with heels and knees touching - Did it with a foot up in the bench with butt on my ankle and enough pressure to lift me knee. 5- Barefoot sissy squats; 10 SLOW controlled reps to end range Interesting. Liked those. 6- Hip Cars with extra focus on the internal rotation component of the movement; 5 slow controlled reps per side -- Tried as much as possible to simulate having hangs there controlling me through the range and not letting the hip open up. Feel it. Really happy with this session. Love focused concentrated effort toward a particular result. PM 10 min barefoot run in sand on the beach That was harder than I expected! Lit my low back pretty good, got me breathing and my right foot ring toe was killing me for some reason (smashed it into a bar months ago) but overall good start. + 1- 5 point calf matrix in sand; 3 rotations on each Definitely less stable with left foot planted. 2- Slow controlled duck walk in sand; 20 steps x2 - focus on letting your knee track in all diffrent planes and finding the tight ranges. When my right knee is fully flexed, almost touching the ground, I can feel the tendon tight and slide/pop. 3- 50 feet walks with 6 foot positions (outside of feet, inside of feet, on toes, on heels, backwards on toes, backwards on heels) Felt good. Foot flexed heel walk gave the pop every time the knee extended to step. 4- Eversion lateral walks on sand Not 100% I did that correctly. 5- Single leg standing with intrinsic foot strengthening drills; 10 reps on each foot with big toe and little toes. + 10 min barefoot run in sand on beach Don't know if I was warmed up or conditioned and adapted but this was easier. Positives: ⁃ obviously I'd prefer to not be in a position to have to correct an issue and then build back up; but that's the last time I'll say that! ⁃ All considered. Good day. Good to be in the gym. Focused position work is great. ⁃ Body feels good.

One step back, all the rest forward!

Sup y'all! For anyone following along, I'll be honest with ya! Little nagging somethin somethin goin on in my calf/hammie of my right leg since before regionals. Continued to ignore it and push through the Games and beyond, until now. With my coach, decided it's a good time to dial training back the slightest bit to focus on and fix up this issue before we start getting after it! All positive, as progress has already begun!

(Not really) Training 10/11/16

10/11/16 Weight: 186 P 202 C 359 F 94 Daily score: 5 Sick. No training today. Going to do some other stuff to better myself. Read, write, stretch, eat, rest. Ended up doing some movement work. Handstand walk up onto objects, squats with hands crossed overhead, w sits. Challenging stuff.

Training 10/10/16

10/10/16 Weight: 187 P 203 C 347 F 112 Daily score: 5 Woke up with major congestion and sore throat. Up multiple times in the night to blow my nose. We decided to take it easy today, rest and see if I felt up to a little movement in the evening. Ended up doing the top part of what's listed below and unfortunately not what was scheduled for the day. Positives - got worked on ⁃ worked snatch positioning with some lighter weight ⁃ Feel a little better. Still super congested. Improvements needed ⁃ be healthy! ⁃ More sleep ⁃ Eat a lot A. Squat clean; 1.1.1 x3 @275#; rest 10 sec/rest 2 min Completed. Felt decent. Tried to engage both late on the pull. B. Snatch; 1.1.1 x3 @205#; rest 10 sec/rest 2 min Worked on turning feet out and really driving knees out. C1. Strict banded hspu; 5 reps unbroken x3; rest 1 C2. Neutral grip ring weighted lean away pull ups @41x1; 4-5x3; rest 2 min Done. D1. Diagonal stretch; 45 sec x2/side; rest as needed D2. Triangle stretch; 45 sec x2/side; rest as needed D3. Seated band hip abductions with internal rotation (put your feet SLIGHTLY internally rotated of neutral, don't let the feet turn out); 5 reps w/ 2 sec pause on each rep @2 different heights 1- bottom of squat position, 2- slightly above parallel with slight hip flexion like you were half way through a first pull) x2; rest as needed Complete. Right hip felt tighter than left. AM A. Squat clean; 5 singles @310-335#; rest 3 min B. Snatch; 6 singles @240-260#; rest 3 min C. Snatch; 15 burpees AFAP + 10 reps @215# x2; rest 4 min (focus on quality and execution of the reps, if you are sloppy with a rep, extend the rest time slightly between reps, stick the landing in a tight bottom position slightly above your bottom range) + Assault bike 15 seconds @1000 watts 5 power clean AFAP 265# assault bike 3 min active recovery @200 watts x3 + D1. Single leg RDL; 8-10-x2; rest as needed D2. Single leg sorensen hold; 20 sec x2; rest D3. Barbell hip thrusts; 10-12x2; rest as needed D4. Elbow side plank on knee with banded clam shell; 10 reps x2/side; rest as needed PM A. Split jerk; 1 rep on the min for 12 min @320# B1. Strict banded hspu; 5 reps unbroken x8; rest 1 B2. Neutral grip ring weighted lean away pull ups @41x1; 4-5x8; rest 2 min + EMOM 12 min: ODd- 4 thrusters 190# Even- 6 D-ball over shoulder @100% speed + EMOM 12 min: Odd- 4 tng power snatch 170# Even- 10 bar facing burpees @100% speed + C1. Two arm KB front rack rear foot elevated split squat; 8-10x2; rest as needed C2. Diagonal stretch; 45 sec x2/side; rest as needed C3. Triangle stretch; 45 sec x2/side; rest as needed

Training 10/08/16

10/08/16 Weight 185 A. Split jerk; 6 singles @315-355#; rest 3 min https://youtu.be/zMVtXj5FsVk Felt good. Hit 315, 325, 330, 335, 345 missed 355 cause it hit the blocks on my dip then hit it. B1. Strict ring hspu; amrap unbroken x4; rest 1 min B2. Rope pull ups (low hand at the middle of the humerus of the top arm); amrap unbroken @31x3 tempo x4; rest 2 min (switch the top hand per set) + Row sprint 15 seconds @100% effort trying to drive the rower as low as possible rest 2:15 x5 Got it down to 1:15 for all but one. + Assault bike 20 seconds @1000 watts 40 sec amrap strict hspu rest 1 min Assault bike 20 seconds @1000watts 40 sec amrap sets of 5 unbroken CTB pull ups (drop off every set of 5) rest 1 min Assault bike 20 seconds @1000 watts 40 sec max reps burpees @100% effort rets 5 min x2 18, 20, 14 21, 20, 12 Brain fart on the first round I accidentally did two rounds of the hspu back to back instead of going to the pull-ups. Realized after doing my first five so I rested 20 seconds then finished the pull-ups. + EMOM 15 min: Min 1- 8 thrusters 75# Min 2- 8 power snatch 75# Min 3- 30 sec ski erg @moderate effort Min 4- 12 OH walking lunges 75# Min 5- 16 GHD sit ups Had to skip out on this to make it to the UM football game. Need to make it up. Should I do it tomorrow? + mobility work 20-30 min

Training 10/08/16

10/07/16 Weight: 188 P C F Didn't have perfect fuel delivered and didn't eat much, so didn't track. Had a smoothie and wrap for "breakfast" at like 1, carb shake after session 1, then a rice bowl with chicken and a Gatorade for dinner after session two. Daily score: 7 Way off timing day. Hibernated for the hurricane and helped take down shutters all morning. Just walked into the gym at 3pm. Also felt like I was falling asleep on the way over, so took a little preworkout. Let's get it done! AM A. Snatch; 8 singles @245+; rest 3 min (if you make a clean successful lift, add 5# to the next lift. If you miss a lift, go back to 245) https://youtu.be/hUZ6gc4n-Cs I was a bad listener and I know it. I missed at 265 and kept going anyways, hit 270, miss at 275, hit it then missed 280 three times. I know I should not have taken that many attempts. It had just been a while and I really wanted to walk away from today having hit that. Frustrated that I didn't stick to the plan but happy to hit 275. Still feels like every rep is a lotto and I'm diving under the bar hoping to stick it. B. Hang squat clean; 5 singles @305-320; rest 3 Missed the first rep at 305 (missed backwards, let myself get thrown off by all the distractions - two classes in the back, people walking by and stopping right in front of me. Excuses, cause I should be able to focus through that), then went 305, 305, 315, 315 and 320 with no misses. C. Back squat @22x1; 2-3x5; rest 3 min All sets at 305. Felt slow out of bottom trying to drive up and not use the bounce. Got a little stronger and faster feel on later sets. D1. Single arm OH rear foot elevated split squat @22x1; 8-10x2; rest 1min (same arm OH as elevated foot) D2. Circling back extensions; 10 reps x2; rest 1 D3. Natural knee extensions; 10 reps x2; rest 1 min D4. Diagonal stretch; 30 sec x2; rest 1 min D5. Triangle stretch; 30 sec x2; rest 1 min Done. All felt good. + ski 15 min easy Biked because someone was using ski for a wod. PM Hill sprints Max effort up - jog down x3 @100% effort (keep the intensity of the sprints @ full effort and jog down quickly, but save the savage for the ups) rest 3 min actively x5 sets Felt harder or maybe I had less energy than last week. Went :49, :49, :50, :53 (felt the wall) and :51 It was also 8pm and PITCH black so hard to see where to plant and drive my feet. + Run 400m @~1:50 pace Run 400m @~1:40 pace Run 400m @~1:30 pace Run 400m @~1:20 pace rest 6 min actively @easy recovery jog pace x2 Had a harder time pacing that than I expected. Was a little behind from the beginning on the first one and finished 6:50 then a little ahead until the last 400 on the second round and finished 6:30. Also, very tired. Need sleep and regular schedule back. + Run 800m @easy pace 60 double unders unbroken 60y hs walk AFAP rest 2 min x2 Did 2 rounds of 60 yd UB + mobility work 30-45 min (stretching and cool down) Positives - shit day, but got it all done. Proud of that. Improvements - don't have another shit day.

Training 10/05/16

10/05/16 Weight 184 P 202 C 384 F 112 Daily score: 7 Body feels pretty good, sore but good to work. Mind is a little clouded. Potential category 4 hurricane coming at us tomorrow, I'm a little nervous about that. Have to go put shutters on my parents house after session 1. AM A. Snatch; 14 singles @225#; rest 90 seconds Felt great. No misses. Still want to be able to get the bar higher to receive higher. B. Squat clean; 10 reps @280# x2; rest 4 min (don't stretch the reps,high quality every set… start on a 15 sec clock and speed up as you approach the end of the set if you need) 2:12 and 1:58 Stayed just on/a second ahead of the 15 second count for the first one and a couple seconds ahead on the second one. Reps felt solid (slow through the middle after hitting the bottom on the way up) but good positioning. Only thing was that same right elbow drop. Analyzed a little on video and it's stemming from the set up and pull. Looks like my left lat and arm get engaged and stay even through and my right arm isn't fully set back and kind of lags behind, resulting in that shoulder loose and down in the catch. I'll send photos. C. Deadlift; 2 sets of 3 @385-405# @41x1; rest 2 Both sets at 400. Haven't deadlifted heavy in a while! Felt like a brick off the floor but kept the count. Right hammie feels tight. + 5 power clean AFAP 255# Row 1k @1:47 pace 5 power clean AFAP 255# rest 4 min x2 4:59 and 5:00 Whew. That first clean after the row was a little wobbly! Not quite as bad as after the bike the other day. All quick singles. Tried to focus on engaging both sides of my back before the pull to avoid the uneven catch. Felt like it worked a little. + mobility work 20-30 min (self directed) PM For time: 50 GHD sit ups 20 power snatch 115# (aim unbroken) 30 calories assault bike (get on and sprint at 100% effort on this with no strategy or pace and hold on to your absolute max effort until you get to thirty, put the throttle down directly into the discomfort) 3:24 OUCH. RIP legs. Went there. Felt like I did. My body wanted me to let off at like 17 cals and I pushed through to 29 and I'll admit I light pedal/coasted to 30. GHD and snatches UB. Used the 35 stubby comp bar. + EMOM 25 min: Min 1- 10 wall balls 30# Min 2- 30 double unders Min 3- 5 power clean and jerk 135# Min 4- 30 sec ski erg @moderate effort Min 5- 10 TTB Min 6- rest That was fun. Kinda "easy" and shouldn't have, but after the fourth round of going on the minute, did the fifth round all back to back straight through. Good to move. + Row 10 min easy Airdyne 10 min easy Done. Positives ⁃ yay, rest day earned! ⁃ Very happy with the "toughness" felt on that chipper, specifically the bike. ⁃ No missed lifts so far this week. Also enjoying diagnosing some stuff going on. Improvements ⁃ continue building toughness ⁃ Right hammie tight, need to treat.

Training 10/04/16

10/04/16 Weight 183 P 210 C 399 F 99 Daily score: 8 Sore today! Legs and back. Glad there's no barbell. Short, sweet, stringing sled. Energy feels moderate. 4-Oct AM Prowler sprints; 12 seconds @100% effort rest 1 min x8 Wow that last one! Went, in yards, 45, 45, 43, 43,39, 41, 38, 36 BLAZING hot out today. Made no room for recovery and no shade, dizzying. + Sled drag sprints 12 seconds @100% effort rest 1 min x8 Felt different and a little easier to keep moving and get further. Made it between 55 and 60 yards every round. + Prowler sprints 30 seconds max distance @100% effort rest 3 min x3 Yeeeeeooo! Made it just past 80 yards each round. Pace obviously a little more steady than the 12 sec sprints. Ugh. Destruction. All of that at 100%... where's the puke emoji. But I did/do feel like a tank. + Run 20 min easy and continuous cool down Completed about 3,500m + mobility work 20-30 min Done by 1pm PM 3pm to be exact! Swim 100y easy swim + Kickboard swim - 50y rest 1 min x8 Complete. Still feels like "too much" just blows up my hips and I don't know that I need so much kick practice. + Swim 100y @<1:20 pace (hit your interval paces this week) rest 45 seconds (Rest 2 min bw sets 4/5) x8 1:15, 1:18, 1:19, 1:20 Much needed break 1:18, 1:19, 1:21, 1:22 Used all flip turns (out of 3 turnarounds I can do 2 because one side is stairs) Barely made it on those rest intervals! Hypoxic. + continuous swim 10 min cool down 500m easy pace done in 9:40. So strange. Both quads started cramping, like last week, in the middle of the cool down. Could it have to do more with the swim or the sled before hand? Maybe the hypoxia of the swim? Made up triangle and diagonal stretch here. Done for the frankin day! I don't know why it feels like such an accomplishment to make it all the way through.. tough stuff, perhaps. Positives ⁃ adaptation. Felt more confident going into the sled progression this week. ⁃ Hurt, but pushed through and felt like a tank. ⁃ During the swim, I had a lot of doubts. On my third 100 I started thinking that I would need 5 min rest after the next one, but stuck to the 2 min prescribed. Then after the 5th, starting thinking I would need to bump the :40 rest out to at least a minute. Thought there's only three more, you got it. Had the same battle after each one. Always just barely stuck to the rest intervals and made it. Improvements ⁃ hopefully more time and confidence in the pool will remove those doubts. ⁃ Lats got super tight on the swim. ⁃ Quad cramps? ⁃ Don't let heat affect training so much. Sleds outside, find places to recover.

Training 10/03/16

10/03/16 Weight 187 P 239 C 429 F 145 Daily score 9 Finally a nine! Feeling fresh after a good weekend and no ailments. Looking forward to a serious heavy duty day of training. A little anxious about it before bed last night, but it'll be good for me. AM A. Squat clean; 5 singles @305-330#; rest 3 min 305, 305, 315, 325, 330 no miss *right elbow drop (tendinitis?) https://youtu.be/e4HPrc717G8 B. Snatch; 6 singles @235-255#; rest 3 min 235, 240, 245, 250, 255, 235 no miss https://youtu.be/2eTpQ-Ct3dk C. Snatch; 15 burpees AFAP + 10 reps @205# x2; rest 4 min (focus on quality and execution of the reps, if you are sloppy with a rep, extend the rest time slightly between reps, stick the landing in a tight bottom position slightly above your bottom range) 1:51 and 1:55 all pretty high and tight. No misses. Have video. https://youtu.be/JvqAz31fwiE + Assault bike 15 seconds @1000 watts 5 power clean AFAP 255# assault bike 3 min active recovery @200 watts x3 Rounds went :42, :52, :56 Unbroken first round, then 3, 1, 1 and 2, 1, 1, 1. Legs got heavy! https://youtu.be/BZSboYzS9-Y + D1. Single leg RDL; 8-10-x2; rest as needed D2. Single leg sorensen hold; 20 sec x2; rest as needed D3. Barbell hip thrusts; 10-12x2; rest as needed D4. Elbow side plank on knee with banded clam shell; 10 reps x2/side; rest as needed (https://urldefense.proofpoint.com/v2/url?u=https-3A__www.youtube.com_watch-3Fv-3DilxfvRABXok&d=DQIFaQ&c=y2w-uYmhgFWijp_IQN0DhA&r=tOX9AhyA7w2nooOdDEY2tYmMziN3MTZme8YXy8NvDHc&m=UTwszk9swEZHt35guLOvwEMVtGBa6-JpQwZUxbH_rZY&s=pgSj7UIu6PBJN0mdgKkIM46tNsirZImJ68hLqb6N4NI&e= ) Completed. Tried to really equally activate flutes and hankies on both legs on all of these. lol that's supposed to say glutes and hammies! PM A. Split jerk; 1 rep on the min for 12 min @315# Blocks were not available so I had to use the racks and lower it back down every time which made it slightly more difficult, but that usually doesn't bother me too much. No misses, but kept catching with soft shoulders. B1. Strict banded hspu; 5 reps unbroken x6; rest 1 B2. Neutral grip ring weighted lean away pull ups @41x1; 4-5x6; rest 2 min (if your elbow hurts at all while doing these, do single arm DB bent over rows) Complete! Didn't hurt elbow, felt kinda good. + EMOM 12 min: Odd- 4 thrusters 185# Even- 4 D-ball over shoulder @100% speed Felt good. Was able to rip the ball from the ground "Travis style", until it got soaked and I had to adapt. + EMOM 12 min: Odd- 4 tng power snatch 165# Even- 8 bar facing burpees @100% speed Loved this as well. Enjoy power snatch cycling at that weight. And burpees too I guess. Good to get little touches on the Crossfit stuff to keep it there and fresh and sharp. + C1. Two arm KB front rack rear foot elevated split squat; 8-10x2; rest as needed I fucked up because I thought it was just the bottom two exercises and I was going to do them at home to try and beat the storm. Will repeat these tomorrow. Sorry! Muahaha. C2. Diagonal stretch; 45 sec x2/side; rest needed C3. Triangle stretch; 45 sec x2/side; rest needed Completed at home. Positives ⁃ serious and seriously awesome day. Love getting back into the flow and accomplishing everything on my list. It's becoming the lifestyle. ⁃ Finished session one at 1 and rested until coaching from 4-6:30 and finished up from 7-9. A bit late, but as time efficient as it could be. Improvements ⁃ would've have liked to have stuck to the program and used blocks so could've time planned better. ⁃ Still need to work on technical lifting stuff. Like left foot jump back (we addressed that on Skype this morning) and now the right elbow drop thing. Glad it's all out in the open.

Training 10/01/16

10/01/16 Weight 185.8 P 62 C 127 F 35 Plus a baked brie, salad, pasta carbonara and ice cream at dinner. Another quite off day here. Daily score: 8 Got another great 9+ hours of sleep last night! Legs are a little tired from yesterday, but some short sweet stuff in there today that I'm excited to execute. A. Snatch; 20 for time 245# (film) 7:46 https://youtu.be/vNwAw5dVXC0 Silly misses. Didn't dominate the performance but there were 3-4 in there that shouldn't have been. Just a slippery grip on the bar and missed just out front, missed one behind. The rest felt pretty good and consistent. Missed at rep 10, 14 and rep 18 twice. Darn left foot jumping back bothers me to see. B. Front squat; build to a tough single Finished at 345. Put 360 on and rode it to the bottom but wasn't there. + Row 1k for time (explain your warm up to me for this as well as record max and peak HR…. If your pr is 3:16, aim for a 3:08-3:12 pace and see if you can hang on to it. Remember what we spoke about how you need to approach the emotions and the feelings that make you fear that kind of pain... you can crush it. be the savage when it starts to hurt and continue to give yourself positive encouragement. 'you can do it' 'keep on pulling' 'one stroke at a time' 3:07.9 Ah I fuckin forgot to get the HR data. But felt pretty in control. Kept at 1:33/34 the whole time, got to 1:35/36 once or twice and then cranked it the last 200m. Helped with confidence. Last PR was 3:16. Positives - ⁃ the row. Happy to set a pace, stick to it and finish strong at the end. ⁃ Short, sweet session and done for the day. Time efficient. - mom got a puppy today. Improvements - ⁃ not too happy with the snatches. Would've liked more consistency and to have been more technically sound. Just need to keep hounding that with the lighter stuff. Want to fix that left foot jump back.

Training 09/30/16

09/30/16 Weight 186.8 P 233 C 390 F 120 Daily score: 8 Got 9 solid hours sleep but for some reason woke up feeling kinda low energy. Healthy though and ready to rock. Legs a little more sore this morning. AM A. Clean pulls; 2, 2, 2; rest 2 min All 3 sets at 325. Feels a little awkward. Will send video. Tried to focus on aggressive extension up and not back! B1. Power snatch from blocks; 1.1.1x3; rest 10 sec/rest 30 sec B2. Rebounding hurdle hops; 5 consecutive jumps x3; rest 3 min (set boxes or low hurdles. Jump over them and try to minimize ground contact time when you rebound into your next jump. if you get "stuck" to the ground, the hurdles are too high) Went 200 across. Another semi awkward movement for me, power from the blocks. I think I get behind the bar too quickly. Hurdles on 24" box with pvc on them. + Assault bike sprint 12 seconds @100% rest 2 min x6 (aim to break 1700 watts in the session... every set go full savage) Grr. Couldn't find the damn savage. Right foot kept slipping off the pedal right when I'd get to high 1,500s. Lowered seat from a 5 to a 4 on the last set and felt a little more powerful. Went 1,546 1,546 1,586 1,586 1,586 1,630 + EMOM 20 min: Min 1; 1 strict L legless rope climb + 1 legless rope climb + 1 rope climb Min 2- 10 unbroken strict 3" deficit hspu Min 3- 10 unbroken CTB pull ups Min 4- 10 burpee box jump overs 30" I said "not so bad" right before the burpee bj on the first round. Spoke too soon lol got tough. Was able to hang onto everything except the strict chest to bar, round 2 I went 8-2 and rounds 3-5 I had to go 5-3. + ski erg 10 min easy cool down Done. Finished at 12:45. Going to head to the track just before 4. PM Hill sprints Max effort up - jog down x3 @100% effort (keep the intensity of the sprints @ full effort and jog down quickly, but save the savage for the ups) rest 3 min actively x4 sets Wooh! 3 up downs was just enough that it gave you a serious stimulus but didn't slow you down. Went :55, :52, :51 and :49 + Run 1 mile @6:15 pace 6:02 rest 3 min Run 800m @2:50 pace 2:59 (not 100% sure if this was proper distance) rest 1:30 Run 400m @1:15 pace 1:15 on the dot baby! All in pouring rain. + Run 800m @easy pace 50 double unders unbroken 50y hs walk AFAP rest 2 min x2 + mobility work 30-45 min (stretch and cool down) Positives ⁃ got some really good rest time in recovery between sessions today and it really helped for the second one. Was able to go home, eat, lay down and watch the video with my Norma tech on. ⁃ Glad to get everything done with the low energy and doubts I was having in the morning. Improvements ⁃ want to figure out why I was feeling pretty blah this morning. ⁃ Find more savage!

Tempo squats @32x1 (means 3 sec down, 2 sec hold, 1 sec up) tough final set at 345

Final set of row and squat intervals from today's training at 305 (details below)

Training 09/28/16

09/28/16 Weight 184 P 146 C 256 F 97 Still have dinner and some to get in about 150 more carbs and 100 more protein! Daily score: 8 Good day to be alive and get better! Neck 95% everything else feeling good! Energy is relatively high, slept well. Excited to lift some weight. AM A. Back squat @32x1; 4-6x5; rest 3 min (maintain tension in bottom position, focus on positions. Load it as heavy as you can without effecting positions) Those touch your soul! Maintained timing and positions. Went 6,6,5,5,4 at 275, 295, 315, 335 and 345. Last rep at 345 was almost a no. + Row 1k @3:40 pace rest 20 sec 10 unbroken back squats 275# (if you hit the weight in set 1 add 10# each set) rest 3 min x4 (Rest 6 min bw sets 2/3) That was tough. Doable but tough. Imagine that'll get much tougher with faster rows and heavier squats. The 305 on the final was barely there. Haven't squatted in so long. Wake up legs! Felt good, solid. Like I got better in that session. + B1. Single leg split stance RDL; 8-10x2; rest 1 min B2. Lateral step ups; 5 slow controlled reps x2/side; rest 1 min (only use the working leg and be as slow and controlled as possible and maintain a vertical torso) Feels good to focus on the hammies hopefully strengthening behind the knee. C1. Sorensen hold; 30 seconds x3; rest 30 sec (hollow position and neutral pelvis, keep abs engaged) C2. Negative vertical body levers; 5 slow controlled reps x3; rest as needed Felt the tension and activation. The terminal knee extension behind the right leg is still a little weird. PM Swim 100y easy swim + Kickboard swim - 100y rest 1 min x4 Hips felt like they were gonna explode! Did 100 for the first one then 4 more 50s. + Swim 100y @1:15 pace rest 45 seconds x6 1:22, 1:22, 1:22, 1:21, 1:20, 1:18 Whew, the old swimming gene tried to sneak away from my body. Our pool may be just over 25 yards I'll have to measure someday soon. Didn't do any flip turns. + Underwater swim tech/play (don't push this and be careful, just practice some 25y underwater swims - 3-5 of them) Did 2 pretty easy laps and both quad tear drops started cramping (3rd ever in my life) so called it there. Positives ⁃ really good day today. Felt like a lot was accomplished. Good strength work, but with specific purpose for me (building eccentric strength, keeping hips active and out in the bottom, lifting under fatigue) ⁃ Swims were tough to hit the mark on but felt good to go for it. To improve ⁃ Didn't rest too long between the first session and the swim. Wanted to get it in before coaching. Was in the pool just under an hour after the last squat. ⁃ Breathing on swim. Some would be every four strokes, some every two. Finding consistency and technique again.

Training 09/27/16

09/27/16 Weight: 183.4 P 206 C 317 F 104 Daily score: 8 Feeling good this morning. Neck kink is 90 percent gone, low back is a little tight/tender from track yesterday but ate well and got good sleep. AM EMOM - 20 minutes Prowler push @100% effort 10 seconds (record distance per push se we can get an idea of what your drop-off is) Wooh! Grind but I enjoyed it! Was nice cause Sean the savage joined me. Yards didn't fall off too much: 34-33-32-32-32-30-30-28-30-30-28-28-17 (started 4 seconds late)-30-32-30-31-30-31-34 + Slow heavy sled drag: 15 min continuous @135-160 bpm (IF your heart rate exceeds the top of 160, rest until it decreases back under 135 then start back up. Only count working time) Don't have HR data, should come in today. Went 15 straight with 90 lbs. could maybe have added 25 but started with 3 - 45s and I knew would've stopped a bunch. + A. Diagonal stretch; 30 seconds x4/side; rest as needed Getting better! B. Triangle stretch; 30 secods x4/side; rest as needed Booty burn, getting a little better as well I think. C1. Good morning position airplanes; 3 slow controlled reps x3/side; rest as needed Holy smokes finding balance here is tough! C2. Natural knee extensions; 5 slow controlled reps x3; rest as needed (ensure posterior pelvic tilt and get into as deep a range as you can) Done. PM A. Single arm farmers walk; 12 steps x4/side; rest 1 min bw sides B. Yoke walk; 50 feet x4; rest 90 seconds (moderate load, not maximal) C1. Side plank on hand with top leg abducted; 20 seconds x3/side; rest 1 min Wow that was muscularity a lot harder than I thought! Could feel the activation in the glute med C2. Circling back extensions; 10 reps x3; rest 1 min (5 per direction) BOOTY. Done. + Row 15 min easy 3626m at about 2:00-2:05 pace Assault bike 15 min easy 127 cals between 200-250 watts Ski erg 15 min easy No idea cause ski screen is broken. 45 min of fartio complete! Positives: ⁃ another good day. Both full sessions complete with full intensity. ⁃ Sled went great. Thought there would have been a big fall off with how I started to feel around round 5 but was able to hang on and push. Power. Things to improve ⁃ getting used to this 15 min cool down work. Not used to the long monotonous stuff! ⁃ Getting things done on a tighter clock. ⁃ Eating more. Had bfast, lunch, a snack, dinner and two of the carb protein shakes and somehow didn't hit macros!

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