Part 1
5 rounds not for time
2 rope climbs 15′
Run 200m
Part 2
70-80% of 1rm
VC 200ft
25 DU
rest 30sec
x 10
Part 3
70-80% aero
Row 2k
AD 150cals
Done – no prob
1:53,1:47,1:46,1:47,1:43,1:44,1:44,1:44,1:40,1:38 – felt gooood
21:38 @ 125 bpm – really slow, just ran out of juice due to yesterday.
A. HPC TnG x 2 + FS x 3; build complex in 10mins
B. PC cluster TnG 3. 3. 3; rest 10sec/rest 3mins x 3
C. FLR on rings accumulate 4mins
+
Row 2k 70-80% aero
135,155,175,185 @ 8:45
135 – prob could have done a bit more here
unbroken – shoulders only thing tired, could go longer on this today
7:55 @ 140 bpm – legs limiter, hammies feeling tired from all the PC I think
2 hours of Marc Pro on lower body this am. Bummer I can’t do upper body while typing….
Felt good today. Big bfast again + pre workout shake. Only 8 hours sleep.
Finally! I feel good today. I have gears again. I can go fast or go slow. I slept 9.5-10 hours for the first time in quite a while. I ate a big breakfast of eggs+cheese+waffles with raspberry jam and cashew butter AND syrup. Also used the Marc Pro on the legs for about 2 hours in the am yesterday. They felt awesome today. It was no problem to sprint up the rollers.
Climbed 1.5 hours – mostly bouldering. Nothing noteworthy, just getting back in the groove. Almost sent a cool V6, but not enough endurance to string it together. Forearms are just weak from lack of frequency.
Trail Run 70-80%:
Normal 5 ish mile loop. 46:52 @ 139 avg bpm. Started out 70% mostly on the way out, then turned it up and ran mostly in the 140’s.
A. back squat 3, 2, 1, 1; rest 3mins
B. 20 wall walks for time
+
amrap in 12 min @ 80%:
3 rope ascents – 20′
5 CJ – 135#
5 BJ’s – 36″
REST 6 min
amrap in 12 min @ 80%:
VC 150 ft
10 KBS – 2pd
5 MU’s
255,275,295 – not low enough, 295 – fail
3:29 – this felt great
3 + 2 rope climbs
4+ 27ft vc
I feel like I’ve officially lost all top end power/strength. 80% is really easy to hit because it feels like the only speed I actually can go. Feeling like I’m in a place of not very good at anything – not very strong, not that fast for going long… My legs feel really good after using the Marc Pro. Muscles feel fresh, just slow. Jerks felt really good shoulder-wise today.
Fueling wasn’t very good today. Forgot my pre-workout stuff at home. Maybe I just need a drastic uptick in carb intake?
Great weather, AMAZING snow conditions for boarding.
Felt crappy going up as per the norm this week. 2:49 (5K up) Not one bit faster than earlier this year. Was also super hot. I was not a comfortable temp the entire time.
Then had the greatest snowboarding run of the year down. 3-4K ft of pure fun! The lower section was really heavy and hard to turn/go fast enough.
Overall good day and pretty fun but getting tired of feeling slow.
20min cap:
Row 3k
400 DU
amrap MU remainder of time
5 MU’s
Ugh. This felt really tough today. Worse than last time. Man it’s been a low performing week!
I really like this one and was psyched to do it again, but everything felt really hard. I did the row same as last time 11:56, then 25’s for all du’s, then 2,1,2 MU. Breathing pretty hard. Feel really low on power this week. Legs feel fatigued still. Had some massage on them yesterday, so could be part of the problem as well. Boo, I want to feel awesome again!
2 hours – nothing very hard
Some bouldering, not great
Top rope – also not great
Been too long since I’ve rock climbed…
A. power clean and jerk build to a tough single
B. DB torso row @20X1; 8-10; rest 30sec btw arms x 3
C. emom – Row 12cals – 5mins
+
5min amrap 80% effort
2 PC 185#
1 wall walk
185# – Jerks felt normal, but PC felt super weak/heavy
30#x8 – supporting arm was the tough part, not the row
28-29 sec/set
5 rds – Almost completely CP on this today. PC just feel stinkin heavy
No pop in my cicle this week. Sleep has been decent but not quite as long as I’d like. Baby is sleeping well 95% of the time now though. All other things normal/good. I did have too much coffee this morning and had to re-hydrate.
Row 5K @ Z1
21:29 @ 129 bpm avg
Body/legs are tired.
REALLY nice weather. Couldn’t bring myself to go inside the climbing gym for a couple hours.
A. back squat – emom – 70% of 1rm 2-3 – 8mins
B. 30 MU for time – video pls
+
8mins 80-90% effort
TGU 1.5pd alt hands per rep
rest 5mins
8mins 80-90% effort
VC 100ft
10 KBS 1.5pd
rest 5mins
8mins 70-80%
Row for cals
225# x3 all
5:17 – I knew I wouldn’t PR on this today, pretty close to last time (10 sec)
24 reps – right side is still harder/less coordinated
6 rds + 7 swings – VC felt WAY harder than normal today. My legs did not want to make this motion.
112 cals @ 127 avg bpm
Overall felt decent after adventuring this weekend. Video is uploading, will link up later.
davidmweaver 