Day 100!!!!!!!!!! 1/1/20

Day score 6: Didn’t want to wake up and come in but excited for the opportunity to start the year off training. Also fitting that day 1 of 2020 is day 100 of training! Glutes a little sore from Monday.

1/1

*single session

5 FS x5, rest 2 min

*@85-90% of heavy 5 across

255 – these felt good today. No knee pain.

10 clean-grip RDL x4, rest 2 min

*@85-90% of heavy 5 across

285 – started with double overhand & no straps. Used straps after two sets. Felt strong.

800m Air runner @ strong effort

Rest 1:1

*goal is to hold and extend paces from last week

This was really challenging today and did not go well. Not sure I was mentally prepared for it because I just couldn’t hold my paces from last week. 5:08, 5:30, 4:54, 5:32.

10-15 min light calf foam rolling + streitching

Day 99 12/31/19

Day score 7: Feeling good but still a little hard to wake up this morning. Dealing with another snow storm up here.

12/31

DU Skill:

A. Speed ladder continuous:

20 seconds speed steps

10 seconds right foot jumps

10 seconds left foot jumps

40 seconds speed

20 sec right foot jumps

60 seconds speed

30 sec right foot jumps

30 sec left foot jumps

Rest 60 seconds

Speed steps were really out of sync today but one footed jumps went really well.

B. Accumulate 150-200 DU for quality

Broke this into sets of 25. Felt really good today.

15 min HSW practice

Also has been going really well lately. I’ll take some video next time.

A. 6-8 sets of complex for quality:

2 ring swings + 1 ring ruenover + 1 full RMU

*focus on tight bodyline

Started off on the wrong foot with a few misses but fixed my hip pop and they were much more solid.

B1. AMRAP-1 false grip ring pullups x5, rest 90 sec

8-7-8-6-8

B2. Accumulate 6 S.HSPU x5, rest 90 sec

These have regressed a little and I’m not sure why. Back to singles and doubles to get the work done.

C. 15 2-DB seal rows (prone) x4, rest as needed

Went with 50s, this was the perfect weight.

For 60 min @ under 160BPM

5 min row

5 min ski

5 min bike

5 min run

This went well. The little dips in heart rate were when I had to slow down so the machines weren’t louder than the ongoing class coach.

Day 98 12/30/19

Day score 5: Super hard to wake up this morning. Aubbie is still sick but he’s home with us now. No soreness.

12/30

5-8 BS @ 3111 x3, rest as needed

*5-10# increase

325# – 7,6,7

Felt really strong in these today. Was able to hold the tempo the whole time and push for big sets. No knee pain.

5-8 DL @ 3111 x3, rest as needed

*5-10# increase

355 – 8,7,8

Also felt ridiculously strong on these today. Was able to really push for big strong sets.

A1. 6 RFESS ea. x4, rest 1 min

75# – Struggled with my balance on these today slightly.

*DBs in farmer position

A2. 10 single leg DB RDLs ea x4, rest 1 min

35# – also struggled with balance here.

A3. 10 barbell hip thrusts x4, rest 3 min

*heavy- shoulders on bench

325# – Felt heavy but good

5 RFT:

1k row

30 WB @ 20#

28:07 – was pretty happy with how smooth this went. It hurt but I was able to just keep moving and stick to my game plan. Shoulders slowed wall balls down and the end. Splits below.

Day 97 11/28/19

Day score 7: Forgot I had to travel to NJ for a wedding today so a little tired from the drive last night.

12/28

10-15 min HSW practice

Walks went well today. I’m consistently getting 5’ segments now.

TTT TD

Did this in the hotel gym with 50# dumbbells, push press & strict pull ups. (Best I could manage at the hotel gym). Had 5 front squat and 21 pull ups left at the cap.

Day 96 12/27/19

Day score 5: Still pretty stressed/tired from Aubbie’s situation. Calves are really really sore from this week and most likely the 800m repeats.

12/27

Build to a heavy 2 TNG squat snatch

185 – barely squeaked under that 2nd rep. Catch position overhead felt a little weak today. Couldn’t really trust myself to catch with the right shoulder position.

Build to a heavy 2 TNG squat clean

235 – felt good just getting close to squeaking under that 2nd rep as well. Hard to keep tension on the TNG.

A. 6 bench press x4, rest 2 min

*heavy-across

185 – these felt solid

B. 6 strict press x4, rest 2 min

*heavy-across

125 – these felt heavy today

C1. 15 single arm DB OH tricep extensions ea. x3, rest as needed

20#

C2. AMRAP UB close grip chin ups x3, rest as needed

16-15-16

*From TTT DSGN

20 min amrap:

30 double unders

10 DB power snatch @ 50#

5 burpees to 6″ reach

12 or 13 + 8 – had to swap the double unders for the echo bike about three rounds in. I was able to do dubs but bounding was causing a lot of pain in my calves/shin. Happy that I was able to keep transitions quick throughout this one. Felt aerobic rather than losing steam. All DB sets were smooth and unbroken. Burpees sucked less than normal.

Day 95 12/26/19

Day score – 7: My body feels great but pretty stressed out. My cat is very sick and I spent the morning at Sara’s work with him while they ran diagnostics and stuff.

12/26

Build to a heavy 5 FS

285 – these felt really strong. Disappointed I couldn’t get 305 but was able to stand up a double at that weight.

Build to a heavy 10 clean-grip RDL

325

800m Air runner @ strong effort

Rest 1:1

4:17, 4:41, 4:21

This was really tough today. Had to pull off my goal pace a few times to bring HR back down a bit. Shoe came untied with about 100 left in the middle round.

All AMRAPs @ sustainable effort:

10 min AMRAP:

30 cal row

5 rope climbs

*REst 5 min

10 min AMRAP:

15 BFB

100ft sandbag bearhug carry (heavy(

15 cal echo bike

*Rest 5 min

10 min AMRAP:

10 TTB

15ft HSW

20 cal row

2+31, 2+11, Almost 3

Very happy with the way this felt today. Sandbag was really tough. HSW are coming along and I’m able to get into a good walk quicker when I do it right. Rope climbs felt strong

Day 94 12/26/19

Day score 6: Feel tired and a little stiff. Still congested.

So open gym only lasted about an hour today so I prioritized the double under test & the engine work!

A. Test: For time: 200 DU

4:36 – Felt decent until about 100 in. Got hard to bound pretty significantly & felt a big pump/burn in my shoulders. Had some big sets but tripped a lot towards the end.

For 40 min @ under 160BPM

5 min row

5 min ski

5 min bike

5 min run

This felt really good today. If anything my calves were just a little pumped still from the dubs test and made the run -> row transition tough.

Day 93 12/23/19

Day score 7: Feeling pretty stuffed up / runny nose today. Sneezing etc.

12/23

5-8 BS @ 3111 x3, rest as needed

*same load as 12/2

315 x 5-7-5

Left knee felt a little tender warming up and then magically went away at working sets 🤷🏻‍♂️. These felt good today. Tempo was kept.

5-8 DL @ 3111 x3, rest as needed

*same load as 12/2

345 x 8-6-8

Felt really strong on these today. Only did 6 on one of the sets because I lost position.

A1. 6 RFESS ea. x3, rest 1 min

*DBs in farmer position

75# – felt good to move up

A2. 10 single leg DB RDLs ea x3, rest 1 min

35#

A3. 10 barbell hip thrusts x3, rest 3 min

315#

For time:

100 cal row

100 cal ski

100 cal echo bike

20:48 – Felt good. Splits were 5:46/-/7:57 (I didn’t keep track on ski erg but it’s whatever the math is on that lol). Bike sucked, row felt really good.