Rest day

Rest day. No workout.

Daily report

• Body condition: I feel good. Not sore anywhere, but posterior chain and lower back have that tingling sensation from recovery.
  
• Sleep: 11 hours
• Stress: none
• Nutrition: very good, but perhaps a little low on the calories. Report.
• Workout notes:
• General comments: Running and some gymnastics strength tomorrow.
  

5x5 Deads and CSS ints

Noon


Warmup:

Back squat 2 x 10 x 45#
Good morning 2 x 10 x 45#
Deadlift 1 x 5 x 135#, 1 x 5 x 225#


Workout:


Deadlift 5 x 5
Loads: 275#, 295#, 305#, 315# (fail 5th), 305#


Swimming intervals
combat sidestroke 15 x 50m with ~0:30 rests
Average time was 1:00




Daily report

• Body condition: Scapula, chest, and triceps are still sore. Could have used a little more sleep the past two days.
• Stress: low
• Sleep: 7 hours
• Nutrition: decent, had some non-paleo cheat foods
• Workout notes: These deadlifts felt great. Technically no PR since I've done 5x305# before, but it felt so much easier today than last time, and I almost got 5x315#.
  
• General comments: Crunch time for my 2009 goals. The 375# deadlift and 4:59 mile may be out of my reach this year but I'm still planning on getting the 225# C&J and the 300# back squat.
  

KB L/R complex

Warmup:

neck rotations
arm circles
foot pulls
Samson

Workout:

As many rounds as possible in 15 minutes of:
1 weighted pistol with 45# KB
2 Turkish getups with 45# KB
3 snatches with 45#

Each round is done entirely with left arm/leg or right arm/leg.

Completed 15 rounds + 1 WPU + 2 TGU



Daily report

• Body condition: As expected, sore in chest, triceps, scapula, and a bit in hamstrings. Surprisingly, not as sore as I thought I would be and it didn't affect my workout today.
  
• Stress: low
• Sleep: 8 hours
  
• Nutrition: good. 95% paleo.
  
• Workout notes: Better by 2 rounds than same workout on October 6. The pistols were pretty easy and I was able to press the KB off the ground for the TGU like it was a feather.
  
• General comments: Deadlifts and swimming tomorrow.
  

Run 4x5min and 30 Cindy

Early afternoon


Workout:

Running intervals
4 x 5:00 on / 3:00 rests

asphalt, Central Park, 43 degrees, dry
Total distance: 3.27 miles (6:07 mpm)



Late evening:


Workout:

"30 Cindy"

As many rounds as possible in 30 minutes of:
5 pullups
10 pushups
15 squats


Completed 43 rounds + 5 pullups + 2 pushups



Daily report

• Body condition: Glutes and hamstrings were a little sore, but nothing debilitating. Felt well-rested.
  
• Sleep: 8 hours
• Stress: medium
• Nutrition: good.
  
• Workout notes: The run was slow today, mostly because lower body and back are still recovering from workouts of last week. I ran the pace of a 19:00 5k, although I know I can do faster. The 30 Cindy started well, and I made it to 31 2/3 rounds in 20 minutes, which is my Cindy PR exactly. Pullups were butterfly kipped and were a piece of cake. Pushups were chest to deck and weren't as hard as last Cindy. I did sumo stance for my squats (not sure why, it just felt right), and these were the hardest since my legs were tired from yesterday.
  
• General comments: I'm going to be sore tomorrow, just not sure where, so I don't know what workout I'm going to do yet.
  

FS 5x5 + SDL/ZS 5x1 + Tabata Row

Early afternoon


Warmup:

Back squat 2 x 10 x 45#
Shoulder press 2 x 10 x 45#
Good mornings 2 x 10 x 45#
Front squat 10x45#, 3x135#

Workout:

Front squat 5x5
Loads: 185#, 205#, 215#, 225#, 235# (2 reps)

Sumo deadlift + zercher squat complex 5x1
Loads: 185#, 205#, 225#, 235#, 245#

Tabata row 20:10 x 8
Total distance: 959 meters


Skills:

clean and jerk practice


Daily report

• Body condition: Pretty good. Woke up with a headache and sore shoulders but later in the day I felt great.
• Stress: low
• Sleep: 7.5 hours
• Nutrition: good. I'm sick of counting calories so it might be a few days before I post another food report.
  
• Workout notes: Great day - three PR's in a row! Previous best 5RM FS was 205# from September, previous best SDL+ZS was 235# from a couple weeks ago, and previous best tabata row was 957m from September.
  
• General comments: Running and aerobic workout tomorrow.
  

30xC&J 155#

Warmup:

800m run
broomstick stretches
5 x C&J 135#

Workout:

30 full squat clean and jerks 155#
Time - 8:07

Video link





Late evening

Skill work:

handstands
one-arm bar hangs with drill: hang on bar with one hand and slide rings over the other end of the bar without dropping down, repeat for other end of the bar

Workout:

6 x Max rep handstand pushups against wall with 2:00 rests

Reps: 19, 17, 15, 11, 12, 11



Daily report

• Body condition: Back is still too sore to run. Abs a bit sore, but otherwise everything else is recovered.
• Sleep: 8 hours
• Stress: low
• Nutrition: not bad. back to normal.
  
• Workout notes: Previous best from August 2 was 10:24, so this is a big improvement on this workout. Cleans weren't hard, but the jerks were.
  
• General comments: Front squats and rowing tomorrow.
  

Easy trail run + HPS/CPU/T2B + planks

Early afternoon


Workout:


45 minutes easy trail run
Rock House Reservation, West Brookfield, MA



Late afternoon

Warmup:

250 jump rope singles
broomstick movement prep


Workout:

21-15-9 reps of:
hang power snatch 95#
clapping pushups
toes to bar

Time - 9:21


Plank holds
3:00 hold / 3:00 rest
2:00 hold / 2:00 rest
1:00 hold / 1:00 rest
0:30 hold / 0:30 rest

150 situps, anchored, strict


Pictures from the trails at Rockhouse today.





Daily report

• Body condition: Adductors are really sore. Back and quads are still sore.
• Stress: none
• Sleep: 8 hours
• Nutrition: not too bad.
  
• Workout notes: I took it really easy on the run today. I just wanted to get some blood flowing for recovery and head out on the trails for some fun. My back was really sore while running.
  
• General comments: Tomorrow is going to be one of the 2008 Games workouts, either the C&J 30x155# or the 5x Deadlift 5x275#/10Brp workout, depending on how sore I am.