Tuesday, November 25th , 2014

During my 5k row I prayed.

I didn’t ask for a quick row time, or to make the soreness in my ass go away.. I praised God. For my legs, my arms, my abilities, my hands and feet.. for the training partners I had by my side fighting through the same pain as me.  I prayed for my family and friends.  I thanked God for my parents and their support.. for a family to come home to for the holidays and for the people that have been a family to me since moved, who are constantly opening their doors to me whenever I am in need.

When I started to struggle and the thought of giving up crossed my mind, I closed my eyes and prayed. I have never felt so fast and light on the rower, so in control and aware of my body.  I was in the moment. I knew exactly what my split time was without even looking at the monitor by the feel of my muscles, speed, and the sound of the fan.

I will never forget how good today felt. I will never forget that I can do ANYTHING through CHRIST who STRENGTHENS me.  What a beautiful moment.

Training:
25min cap:
5k row
Amrap ring muscle ups

Row time: 20:51
Muscle ups: 13

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Saturday, November 22nd, 2014

RXD Retreat: Team training (didn’t know about this, sorry)

a. In 5min work up to heavy hang snatch next partner must start where you left off: 165# didn’t attempt 170# for my partner

b. MAX reps in 1min each:
pull ups
thrusters @ 65#
box jump step down
cal row
reps: 88?

c. For time:
12-9-6
53# kb swings
burpees

d. Max handstand walk x3
30ft was my best walk and a HUGE PR! 🙂

Friday, November 21st, 2014

Friday
Power Snatch 90/3*2 105/3 125/3 130/3 115/3
Power Clean + Power Jerk 110/3+3*2 130/3+3 155/3+3 165/3+3 145/3+3
Clean Pull 200/5 220/4 230/3 245/2
Snatch RDL 65/8 90/6 110/6 130/6
Box Jumps 3 x 5
Weighted Plank 4 x :20sec 45lbs

AM
A. Back squat, build quickly to a heavy single: 235#
B. Squat snatch, 3 x 5 singles – pick loads that allows for all 5 reps to be completed in :30 or less; 2:30 rest: 105# for first set, 125# for last 2 sets
+
10 sets:
7 CTB pull-ups
5 thrusters @ 85
15 double-unders
:60 rest

Splits:
1. :55
2. :52
3. :56
4. :51
5. :53
6. :51
7. :51
8. :51
9. :54
10. :51

PM
9 sets:
:30 AirDyne @ 97%
4:00 rest (5:00 after sets 3 & 6)

November 20th, 2014

AM
A. Split jerk from blocks, build quickly to a heavy single: 175# just worked on speed
B. Split jerk from blocks, 10 for time @ 175:
Time: 3:33
C. Snatch pull, 5 x 1 starting @ 100% 1RM snatch & adding 10 each set; begin a set every :90
+
5 rounds for time:
5 power cleans, 155
10 ring dips
Time: 5:25

PM
A. Reverse hypers, 3 x 8-12, 10X0; :90 rest
B1. Glute-ham raises, 3 x 6-12 weighted, 20X1; :60 rest
9, 9, 7 w/ 15#
B2. 1-arm deadhang from bar, 3 x :05-:10/side; :60 rest
+
10:00 handstand walking practice
+
15:00 AirDyne @ Z1

Thursday
Back Squat 130/3 160/3 185/3 215/3*6
Back Extensions 3 x 6 35lbs

November 16th, 2014

A. Power clean, build quickly to a heavy single: 185#
B. 1 power clean + 8 shoulder-to-overhead, 1 tough set: 135#
C1. Good mornings, 3 x 2-3, 32X1; :90 rest: 95#
C2. Handstand push-ups, 3 x :60 @ 2-4″ deficit; :90 rest
+
4 sets @ 85%:
18 AirDyne calories
15 kettlebell swings, 70
12 burpee toes-to-bar
2:30 rest
Splits:
3:46
3:49
4:16
4:17

PM
8-10 sets:
100m run @ 90% aerobic – not a sprint, all sets should be even times
:30 rest
+
5 sets:
500m row @ 1:54.0/500m – terminate session if you drop more than :01
3:00 rest