training 11/16/10

2 arm long cycle 16kg 10 minutes 98 reps.

3 minute snatch per arm 45 reps

1 minute alternating swing per hand 3 rounds

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Catching up

The week that was: Training, riding, planning

Saturday was the end of a long workweek so before work I pushed a good one out before heading in:

Saturday 10/23/2010: Training

1 minute per hand 1 minute rest

28kg
Push Press 13R/13L
Clean 18R/18L
Jerk 16R/16L

32kg
Push Press 10/10
Clean 16/16
Jerk 15/15

24 kg x 2
1 min rack hold
1 min 4 jerks
1 min 15 jerks
1 min 16 cleans

Sunday 10/24/2010: Riding

Sunday was another sweet mountain bike ride on The Raystown Allegrippis trail, one of the most fun trails I have ever ridden. It was probably one of the most beautiful fall days in a long time and the sleep deprivation was well worth it.


Monday 10/25/2010: Rest

Tuesday 10/26/10: Training

Swings 1 minute per hand 3 rounds (no rest between rounds)

Short rest

1 minute work
30 seconds rest
5 Rounds
Jerks double 24kg

3 minutes rest

1 minute work
30 seconds rest
5 Rounds
Cleans double 28kg

3 minutes rest

Snatch 1 minute per hand 3 rounds (no rest between rounds)

Wednesday 10/27/2010: Rest

Thursday 10/28/2010: Training

Swings 24kg 1 minute per hand 3 rounds (no rest between rounds)

Turkish Get ups
R1: 20kg 5 per hand
R2: 24kg 5 per hand
R3: 32kg 3R/3L

Slow Negative Squats: (All Double)
R1: 20kg X 5
R2: 24kg X 5
R3: 32kg X 5

Presses Slow Negative: (All Double)_
R1: 20kg X 5
R2: 24kg X 5
R3: 32kg X 2

Due to a super extended long weekend of work
Friday 10/29/2010 Rest
Saturday 10/29/2010 Rest
Sunday 10/29/2010 Rest
Rest is in comparison to fitness and it was not necessarily rest. I started work Friday night at 8pm and finished at 2am on Sunday. All of those hours were spent patrolling by Mt. Bike. I did have a 5 hour break for a short nap in between.

11/02/2010
Double 16kg Cleans 3 minutes, Snatch L/R 3 minutes, Double 20kg Jerk 3 minutes 45 reps, Snatch L/R 2 minutes, and get sit ups to finish. Still hurting from stupid football.


11/04/2010
5 minutes each arm 28kg One Arm Long Cycle. Lost the note card with the numbers

11/07/2010
2 mile steep hike

11/08/2010
Nice easy run and workout with Alison at Sunset Park today. I used a 20lb Backpack for 4 rounds of 10 each: 30 inch Box Hops, Swings, Wall Balls, and Inverted Rows. Finished up with some monkeying around on the bars and such.

Fatigued

11/09/2010

Last week I was feeling rough and so far this week has been about the same. It is a combination of screwy sleep patterns, stress, poor eating, and allergies.

Today's Training: A bad day of training is still better than no training at all.

3 minute LCCJ 24kg X 2: 22 reps. (I felt good through the set and maintained a steady pace)
- 3 minute rest
3 minute Jerk 24kg X 2: 33 total reps.* (I set the bells down three times during this set see above for fatigue issues)
- 4 minutes rest (maybe this will help..)
15 jerks 24kg X 2 (went for 30 not even close)
- 2 minutes of rest
5 jerks 32kg X 2 (just wanted to see)
- 3 minutes of rest
2 minutes Jerk 20kg X 2: 30 reps I pushed for the number and should have held on for time. The last few reps were ugly
- 3 minutes of rest
3 minutes Cleans 24kg X 2: 30 reps

Finished up with some holds
30 second push up hold
30 second each side plank
1 minute front plank
2 minute 32kg X 2 farmers hold (this was the only point today were I felt I could for more)

In hindsight I learned a valuable lesson today. I should have dropped the weight and stuck with the original plan. After getting burned on the second set I scrapped everything and decided to toy with my ego. I really wanted to get some long cycle work in and only ended up with one set. I was fixated on a number (30) and my patience broke, which is silly on my part.

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