Rest Day

No workout.

Notes

• Body: Sore in hamstrings mainly.  Still sick.

Front Squats, PL

Late Afternoon

Front Squat 555333
5's: 135#, 145#, 155#
3's: 165#, 180#, 190#

4 x 12 deadhang pull ups

Notes

• Body: Still have this cold, sneezing and runny nose.  Lymph nodes under my jaw on the left side are swollen and sore.
• Workout: Good work on the front squats.  My new camera came in this past week so I started filming things today.

Skiing & Press, Tabata

Afternoon

Skied for 4 hours.  Good conditions very powdery and fun today, although South Peak was closed so we couldn't do all the terrain features.

Evening

Press 555333
5's: 95#, 115#, 125# (4)
3's: 130#, 135# (2), 135# (1)

3 x AMRAP 95# press
9, 8, 7

Tabata, 8 x 20:10 straight thru
Push ups: 11
SDHP, 1.5 pood: 12
L-Hang: --
KB Snatch, 1 pood: 8

Notes

• Body: Not really sore anywhere. Last night I woke up every 2 hours, but think I've kicked this cold as I feel alright today.
• Workout: Press was frustrating, the weights aren't there right now.  Pretty much the same performance as the last few times I've done this.  Tabata was ok.

Light Workout

Lunch

1 mile easy run, ~11 mins

10-9-8-....-1
deadhang pull ups
push ups x2

rotator cuff development

Notes

• Body: Pretty sure I have a cold.  Sore throat again today and some head fogginess.  Sore in lower abs still.
• Workout: Basically just wanted to do something so I did a light workout.

Rest Day

No workout. Spent a few hours in the car today as I had to drive down to south Jersey and back up again. Have a sore throat.

Notes

• Body: Woke up with a sore throat that carried throughout the day. Other than that I feel ok. Sore in lower back and lower abs.
  

Deadlifts + GHDSU, SU

Lunch

Deadlift 555333
5's: 275#, 285#, 295#
3's: 305#, 315#, 305#

As fast as possible (untimed)
100 GHD sit ups

AMRAP 2 mins
sit ups (feet held by a friend)
-    reps: 88 (PR)

Notes

• Body: Feel a little run down today.  Not sick but a little down.  Perhaps this is CNS response?  I'll ask Shane, he knows more about this stuff.  Sore in shoulders, chest, quads.
• Workout: Deads were good.  Moving up again. Felt good on the sit ups as well.

Back Box Squats, Shoulder work & Swim

Lunch

1 mile easy run, ~11 mins

Back Box Squats 555333
5's: 185#, 205#, 215#
3's: 225#, 235#, 240#

DB Shoulder Press
10 @ 35#
8 @ 45#
2 x 4 @ 55#

Rotator Cuff work

Bent Over Rows
3 x 8 @ 75#, 95#, 95#

Evening
Swim (yds)

100 wu FR
100 wu CSS
10 x 50 CSS w/30s rest
-     times: 0:51     0:47     0:48     0:46     0:47     0:47     0:45     0:46     0:46     0:46
-     avg: 0:47 (PR)
2 x 100 CSS w/120s rest
-     times: 1:39     1:41
300 cooldown CSS w/fins

4 x 30 push ups w/60s rest

Notes

• Body: A little sore in forearms.
• Workout: Squats felt good today. Seems like I'm getting back into them now after the time I took off for my hamstring tendon pain. Shoulder work was done as a means to double up on shoulders during the week and push past the poor performance of late.
• Swim: Was tired before the swim but good once I got there. Swam fast tonight, fastest times per 50 yds for me. By the time I got to the 100s I felt sluggish, definitely worked hard in the water today.

Skiing

Skied for 4 hours. Nice conditions today when the sun warmed everything up.

Front Squats + "300"

Late afternoon into evening

Front Squat 555333
5's: 135#, 155#, 165#
3's: 175#, 185#, 195# (1), 190# (1)


"300"
25 pull ups
50 deadlifts, 135#
50 push ups
50 box jumps
50 knees to elbows
50 kettlebell swings, 1.5 pood
25 pull ups
-    time: 14:22


2 rounds of
50 four-count flutter kicks
50 sit ups
50 leg levers

Notes

• Body: A bit sore in quads and biceps
• Workout: Was feeling good and confident about getting 195# and wasn't able to.  Bit of a downer.  "300" was good, 7 seconds slower than last time I did it, but this time I did a strength component before the WOD, while last time I did not.  I'm not bummed about it because I know I pushed hard.

Press + CPU, KBS, Sq Metcon

Lunch

Shoulder Press 555333
5's: 95#, 115#, 125# (4)
3's: 135#, 135# (1), 130# (1)

3 x 8 @ 95# w/90 rest

On the minute every min for 15min or unitl Failure to complete the Round in the set minute
4 Clapping Push ups
8 Kettle Bell Swings, 2 Pood
12 Air Squats
 -    10 rds.  Finished the 11th


Notes

• Body: Felt very good today prior to working out, very well rested and ready to train.  Had a positive attitude and was shooting for 145# x 3 on press.
• Workout: Press obviously sucked, again.  I don't know why, the strength just wasn't there and it was frustrating.  I am going to start doing strict press twice a week, or perhaps a more conventional lifting program for shoulders.  Ultimate goal is I want to press bodyweight overhead.

Rest Day

No workout

Notes
Body: Sore in hamstrings, lower and upper back.

Easy Run, Max PL, Prehab

Lunch

1 mile easy run, ~11 mins

3 x max deadhang pull ups w/180s rest
18, 15, 12

Prehab exercises for lateral hip and rotator cuff

Notes

• Body: Sore in hamstrings and glutes.  A little sore in lower back and traps.  This is a good sign that my DL technique yesterday was pretty good, as my back doesn't feel destroyed.
• Workout: Just some deadhangs.  Numbers were better about 2 months ago.

Deadlifts + OHL, PU Metcon & Swim

Lunch

Deadlift 555333
5's: 275#, 285#, 290#
3's: 295#, 300#, 310#


For time:
50 Overhead walking lunges, 45#
10 Push-ups
40 Overhead walking lunges
20 Push-ups
30 Overhead walking lunges
30 Push-ups
     - time: 9:47

Evening

Swim (yds)
100 wu FR
150 turtle-back flutterkicks
3 x 200 CSS w/120s rest
      - times: 3:28, 3:24, 3:21
800 CSS w/fins
      - time: 12:31
100 cooldown

Notes

• Body: Sore in hamstrings and quads, chest and some in lats.
• Workout: Deads felt good, solid technique today. I Focused on that. WOD was tough. Overhead strength was a factor in these, and that affected push ups as well.
• Swim: Went well.
  

Squats + Thr, PU, L-PL Metcon

Afternoon

Back Box Squats 555333
5's: 185#, 195#, 205#
3's: 215#, 225#, 230# (2)


25-20-15-10
thrusters, 45#
push ups
L-pull ups
-     time: 14:21

Notes

• Body: Felt rested
• Workout: Squats were ok. I use a box to act as a depth gauge for me and it comes in handy. 230# got into my head and I didn't feel comfortable attempting the third rep. Still getting my strength back in these. WOD was good, L-pull ups were hardest. I used to be better at those, that's when I did more core-specific work.

Rest Day

No workout, just a bunch of walking at the Franklin Institute in Philly today.

Rest Day

No workout.

Notes

• Body: Legs a bit tired.

Skiing

Great day to ski.  Went for 4-5 hours.

Notes

• Body: Felt a bit better today after sleeping, not as run down.
• Misc: Had some sort of activity the last 8 days, looking forward to this weekend and taking 2 days off completely.

Bench Press + KBSw, KBP, Goblet Squat Metcon & Swim

Lunch

Bench Press 555333
5's: 155#, 165#, 185#
3's: 195#, 205#, 215#

AMRAP 10 mins
10 one-arm KB swing (5 R, 5 L), 30#
10 one-arm KB press (5 R, 5 L), 30#
10 goblet squats, 30# KB
-     8 rds + KBS + KBP

Evening

Swim (yds)

100 wu FR
100 wu CSS
500 CSS
-     time: 8:38 (PR)
400 CSS w/fins
-     time: 6:17

Notes

• Body: Sore in abs and hamstrings still. Felt pretty run down before and after the swim.
• Workout: Bench felt good, haven't done that in months. Metcon was ok.
• Swim: I felt run down but went to the pool anyway. PR by 1 second (last April did 8:39), and 8 seconds off my March goal, which is awesome.

Skiing & MU Skills, PL

Afternoon

Had a snow day today so we journeyed up to Mountain Creek and skied for ~4 hours.  It was lots of fun, snowed all day so everything was very soft out.

Evening

Strict ring muscle-up development work
10 x 8 deadhang pull ups


Notes

• Body: Sore in hamstrings and lower abs and slightly sore in back.  "Stephen" hero WOD very good for posterior chain and core.
• Workout: Muscle ups are gonna be tough, I'll keep doing drills, maybe get into some kind of program for them.  Strict is very tough, kipping, which is the way I've done them in the past, may be a little too wild.  We'll see.

Press + "Stephen" modified

Lunch

Press 555333
5's: 115#, 120# (4), 125# (4)
3's: 130# (2), 130# (2), 135# (1)

then

"Stephen" modified
30-20-10 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
80 pound Stiff legged deadlift, w/KB

time: 11:34

Notes

• Body: Sore in traps, hamstrings, glutes, and front deltoids.
• Workout: Should not have pressed today, as is obvious from my numbers. I forgot about the WOD I did the other day with a high volume of push presses, and coupled with the push ups yesterday I believe is the reason my pressing strength was seriously lacking. WOD today was good, GHDSU can be pretty tough.

FS + 50 Brp & Swim

Lunch

1 mile easy run

Front Squat 555333
5's: 135#, 155#, 165#
3's: 175#, 185#, 190# (1)

then

50 burpees
time: 2:51 (PR)


Evening

Swim (yds)
100 wu FR
150 turtle-back flutter kicks
100 wu CSS
8 x 100 CSS w/60s rest

• times: 1:43, 1:41, 1:43, 1:39, 1:41, 1:40, 1:39, 1:39
• avg: 1:41

150 cooldown

4 x 30 push ups w/45s rest

Notes:

• Body: Sore in traps and some in glutes and hams.
• Workout: Front squats felt pretty good. Such a stress to even hold heavy weight, it sits on my chest and I am unable to take a full deep breath, which can be frustrating. Overall, happy with my form on the front squats today. Had to do a short metcon today to get out of the gym.
• Swim: Felt decent in the water, sometimes felt smoother than others.

PC, PP, RD Metcon

Late Afternoon


From Anaerobic Endurance on 2/6/10

For Time:
75 lbs for Power Cleans and Push Press

10 Ring Dips
2 Power Clean and Push Press
9 Ring Dips
4 Power Clean and Push Press
8 Ring Dips
6 Power Clean and Push Press
7 Ring Dips
8 Power Clean and Push Press
6 Ring Dips
10 Power Clean and Push Press
5 Ring Dips
12 Power Clean and Push Press
4 Ring Dips
14 Power Clean and Push Press
3 Ring Dips
16 Power Clean and Push Press
2 Ring Dips
18 Power Clean and Push Press
1 Ring Dip
20 Power Clean and Push Press

time: 18:39


Notes

• Body: Felt pretty good today.  Some slight twinges of pain in hamstring tendon during cleans, nothing major though.
• Workout: This was a good WOD. Rx'd was 95# but that would have taken me too long, as it were 75# still took a while.

Ski

Skied for 4.5 hours at Mountain Creek.  Good day today.

Active Recovery

Lunch

Easy run 1 mile


Afternoon

Swim (yds)
100 wu FR
150 turtle-back flutter kicks
250 scissor kick
1000 yd easy swim, CSS w/fins

• time: 17:21

150 cool down




Notes:

• Body: Feels ok today, tibia slight pain during early run
  

Rest Day

No workout

Notes:

• Body: Still quite sore in lower back.  Sore in upper back and forearms.
• Misc: Been sleeping well these last couple of days, I like waking up feeling refreshed.

Run + PL, SQ Metcon

Lunch

1 mile easy run, 9 min pace

4 rds
25 pull ups
50 squats

time: 12:48

Notes:

• Body: Very sore in lower back. Sore in traps and upper back and hamstrings. Some soreness in forearms and hands feel raw.
• Workout: Kipping pull ups have definitely suffered in the last few months as evidenced by my Angie performance the other day and today's WOD. I was doing many dead-hang pull ups in the recent past but not so much kipping, and I'd like to get back into that a bit, hence the selection for today's WOD. Squats felt good and smooth.

Deadlifts + Thr, KBS Metcon

Lunch

Deadlift 5 x 5
275#, 285#, 295#, 285#, 275#

then

5 rds
6 thrusters, 95#
15 KB swings, 50#

time: 9:01

Notes:

• Body: Sore in abs. Thumb feels a little better.
• Workout: Deads were ok. 275# felt strong but then adding weight from there threw me off a little. Technique is so important in deads so I decided not to add any more weight than 295#. WOD was ok. I'm not very good at thrusters so that sucked, I feel like I'm doing too much work when I do them and they should be easier.

Back Squats + Brp, SU, RevSU Metcon & Swim

Lunch

1 mile run, 9 min pace

Back Box Squats 5 x 5 @ 185#

then

3 rds
25 burpees
25 sit ups
25 reverse sit ups


time: 10:32

Evening

Swim (yds)

100 wu FR
150 turtle-back flutter kicks
250 turtle-back flutter kicks w/fins
4 x 250 CSS w/3:00 rest

• times: 4:46, 4:42, 4:26, 4:20

100 cool down

and
4 x 25 push ups w/30s rest

Notes:

• Body: Sore in lats and quads. Thumb is swollen today, probably jammed it.
• Workout: Back box squats were good, focused on really dropping my hips down and driving up through heels. Metcon was pretty good, reverse sit ups are tough.
• Swim: Swim was ok for the first 2 intervals but I felt like I was pacing myself. The last 2 intervals were much faster and indicative of me dropping the pace and just going all out.

EDIT: I mistakenly said my intervals were 300yds, they were actually 250yds.